WOD:
5 Rounds
- 11 Up and Over Box Jumps (24")
- 10 Push Jerks (155#)
- 11 Up and Overs
- 15 KB Swings (70#)
*19.26
This was a rough wod. I am destroyed form this week!
4 months ago
Saturday, April 30, 2011
Friday, April 29, 2011
WOD: Fri 4/29/11 Sectional WOD 11.6
WOD:
Thruster/Pull Up Ladder (As Done on Tuesday)
*112 Reps
One rep better than before, but I felt like I gave it everything I had today to finish this one.
Thruster/Pull Up Ladder (As Done on Tuesday)
*112 Reps
One rep better than before, but I felt like I gave it everything I had today to finish this one.
Thursday, April 28, 2011
WOD: Thurs 4/28/11
WOD:
-Not for time (but quickly)-
4 Rounds
- 400M Run
- 10 Slam Ball (20#)
- 10 GHD Sit Ups
- 25 Double Unders
Sectional WOD 11.6 re-run tomorrow.
-Not for time (but quickly)-
4 Rounds
- 400M Run
- 10 Slam Ball (20#)
- 10 GHD Sit Ups
- 25 Double Unders
Sectional WOD 11.6 re-run tomorrow.
Wednesday, April 27, 2011
WOD: Wed 4/27/11
Strength:
Overhead Squat Practice
*Worked up to 245lbs
WOD:
1 Squat Snatch every 15 Seconds for 25 Reps (155#)
*Missed 5 reps
Overhead Squat Practice
*Worked up to 245lbs
WOD:
1 Squat Snatch every 15 Seconds for 25 Reps (155#)
*Missed 5 reps
WOD: Tue 4/26/11
WOD:
Sectional WOD 11.6 - Completed for the first time at Crossfit Vero Beach
3 Thrusters
3 C2B Pull Ups
6 Thrusters
6 C2B Pull Ups
- Continue for 7 Minutes -
Total Reps *111
I never felt like I got into this workout... Might have been the fact that it was 6am, but still felt like I should try again as soon as I finished this one.
Sectional WOD 11.6 - Completed for the first time at Crossfit Vero Beach
3 Thrusters
3 C2B Pull Ups
6 Thrusters
6 C2B Pull Ups
- Continue for 7 Minutes -
Total Reps *111
I never felt like I got into this workout... Might have been the fact that it was 6am, but still felt like I should try again as soon as I finished this one.
Sunday, April 24, 2011
WOD: Sat 4/23/11
Got to work out at Crossfit Vero Beach today. Great gym!
WOD:
Row 1000M
21 Power Snatches (115#)
Row 500
15 Power Snatches
Row 250
9 Power Snatches
*14.28
WOD:
Row 1000M
21 Power Snatches (115#)
Row 500
15 Power Snatches
Row 250
9 Power Snatches
*14.28
Wednesday, April 20, 2011
WOD: Wed 4/20/11 - Sectional WOD 5
WOD:
20 Min AMRAP
- 5 Power Cleans (145#)
- 10 Toes to Bar
- 15 Wall Ball (20#/10Ft)
*10 Rounds + 8 Reps
This was a tough work out. But then again, I HATE 20 min work outs.
20 Min AMRAP
- 5 Power Cleans (145#)
- 10 Toes to Bar
- 15 Wall Ball (20#/10Ft)
*10 Rounds + 8 Reps
This was a tough work out. But then again, I HATE 20 min work outs.
Tuesday, April 19, 2011
WOD: Tues 4/19/11
WOD:
*Active Rest Day before Sectionals WOD tomorrow
- 400M Run
- 50 Push Ups
- 400M Run
- 50 Sit Ups
- 400M Run
- 50 Squats
- 400M Run
- 50 Back Extensions
- 400M Run
- 50 Push Ups
- 50 Sit Ups
- 50 Squats
- 50 Back Ext
*Active Rest Day before Sectionals WOD tomorrow
- 400M Run
- 50 Push Ups
- 400M Run
- 50 Sit Ups
- 400M Run
- 50 Squats
- 400M Run
- 50 Back Extensions
- 400M Run
- 50 Push Ups
- 50 Sit Ups
- 50 Squats
- 50 Back Ext
Monday, April 18, 2011
WOD: Mon 4/18/11
Strength:
5x3 Back Squat at 275#
*2 Second pause at the bottom
WOD:
3 Rounds, each for time of:
5 Power Cleans (155#)
10 Front Squats (155#)
5 Push Jerks (155#)
10 Strict Pull Ups
- Rest 1 min -
Total time - 8:15
I died after the first round.
5x3 Back Squat at 275#
*2 Second pause at the bottom
WOD:
3 Rounds, each for time of:
5 Power Cleans (155#)
10 Front Squats (155#)
5 Push Jerks (155#)
10 Strict Pull Ups
- Rest 1 min -
Total time - 8:15
I died after the first round.
WOD: Sat 4/16/11
WOD:
10 Power Snatch (135#)
1 Shuttle Run
20 HSPU
1 Shuttle Run
30 Pull Ups
1 Shuttle Run
40 GHD Sit Ups
1 Shuttle Run
50 Double Unders
1 Shuttle Run
*Somewhere around 12 minutes I think. HSPU were the weakness work here, and much needed.
10 Power Snatch (135#)
1 Shuttle Run
20 HSPU
1 Shuttle Run
30 Pull Ups
1 Shuttle Run
40 GHD Sit Ups
1 Shuttle Run
50 Double Unders
1 Shuttle Run
*Somewhere around 12 minutes I think. HSPU were the weakness work here, and much needed.
Friday, April 15, 2011
WOD: Fri 4/15/11
WOD:
Sectionals WOD #4 (Repeat)
*1 Round + 16 Burpees
I can't say I am really thrilled with the fact that I re-did this one. Hope that one rep helps.
Sectionals WOD #4 (Repeat)
*1 Round + 16 Burpees
I can't say I am really thrilled with the fact that I re-did this one. Hope that one rep helps.
Wednesday, April 13, 2011
WOD: Wed 4/13/11 Sectional WOD 4
WOD:
10 Min AMRAP
- 60 Bar Facing Burpees
- 30 Overhead Squats (120#)
- 10 Muscle Ups
*1 Rounds + 15 Burpees
10 Min AMRAP
- 60 Bar Facing Burpees
- 30 Overhead Squats (120#)
- 10 Muscle Ups
*1 Rounds + 15 Burpees
Tuesday, April 12, 2011
WOD Tues 4/12/11
Strength/Technique:
6x2 Snatch
155-165-175-185-195-205f
WOD:
4 Rounds for time of:
- 400M Run
- 12 SDHP (95#)
- 12 Push Press (95#)
*11.24
Didn't go 100% but it was hard enough.
6x2 Snatch
155-165-175-185-195-205f
WOD:
4 Rounds for time of:
- 400M Run
- 12 SDHP (95#)
- 12 Push Press (95#)
*11.24
Didn't go 100% but it was hard enough.
WOD Mon 4/11/11
Strength:
5x3 Back Squat
315-320-325-330-335
WOD:
5 Rounds of:
- 6 Back Squats (225#)
- 6 Strict Pul Ups
- 6 Strict Ring Dips
*6.30
5x3 Back Squat
315-320-325-330-335
WOD:
5 Rounds of:
- 6 Back Squats (225#)
- 6 Strict Pul Ups
- 6 Strict Ring Dips
*6.30
Sunday, April 10, 2011
WOD Sat 4/9/11
WOD:
5 Rounds of:
- 10 Wall Ball
- 10 Burpees
- 10 KB Snatches (53#)
- 20 Ab Mat Sit Ups
- 5 Muscle Ups
- 1 Min Rest
*Total time: 18:14
5 Rounds of:
- 10 Wall Ball
- 10 Burpees
- 10 KB Snatches (53#)
- 20 Ab Mat Sit Ups
- 5 Muscle Ups
- 1 Min Rest
*Total time: 18:14
Friday, April 8, 2011
WOD: Fri 4/8/11 Sectional WOD 3
WOD Catch Up:
Tuesday was a light day of stretching and easy work.
Wednesday I hit the Sectional WOD for the first time - 23+1
Thursday was a light day (NFT)
30-20-10
- KB Swings (53#)
- Push Ups
- 10 Overhead Lunges (45#)
Friday - Repeat Sectional WOD 3
5 Min AMRAP of:
- 1 Squat Clean (165#)
- 1 Jerk (165#)
*25+1
So today I decided to put myself on a 30 rep pace of 6/min, forcing myself to rest the entire remainder of the minute. This was hard o do, but proved to be the right strategy... for me.
Tuesday was a light day of stretching and easy work.
Wednesday I hit the Sectional WOD for the first time - 23+1
Thursday was a light day (NFT)
30-20-10
- KB Swings (53#)
- Push Ups
- 10 Overhead Lunges (45#)
Friday - Repeat Sectional WOD 3
5 Min AMRAP of:
- 1 Squat Clean (165#)
- 1 Jerk (165#)
*25+1
So today I decided to put myself on a 30 rep pace of 6/min, forcing myself to rest the entire remainder of the minute. This was hard o do, but proved to be the right strategy... for me.
Monday, April 4, 2011
WOD Mon 4/4/11
Strength:
5x3 Push Press
185-195-205(1)-205(3)-215(1)
WOD:
21-15-9
- Wall Ball
- Slam Ball
- Toes to Rings
After Each Round - 3 Snatches (155#)
*This was more of a walk thru than a hard push.
5x3 Push Press
185-195-205(1)-205(3)-215(1)
WOD:
21-15-9
- Wall Ball
- Slam Ball
- Toes to Rings
After Each Round - 3 Snatches (155#)
*This was more of a walk thru than a hard push.
Sunday, April 3, 2011
WOD Sat 4/2/11
Strength:
Back Squat:
225x10, 275x5, 315x3, 325x3, 335x3, 355F
WOD:
3 Rounds
- 500M Row
- 30 KB Snatches (53#)
- 20 Front Squats (135#)
- 10 Chest to Bar PU
- 5 HSPU
- 3 Min Rest Btwn Rounds -
Back Squat:
225x10, 275x5, 315x3, 325x3, 335x3, 355F
WOD:
3 Rounds
- 500M Row
- 30 KB Snatches (53#)
- 20 Front Squats (135#)
- 10 Chest to Bar PU
- 5 HSPU
- 3 Min Rest Btwn Rounds -
Friday, April 1, 2011
WOD 4/1/11 - Sectional WOD 2
15 Min AMRAP
- 9 Dealifts (155#)
- 12 Push Ups (release hands at bottom)
- 15 Box Jumps (24")
*11 Rounds
15 Mins is along f*cking time!
- 9 Dealifts (155#)
- 12 Push Ups (release hands at bottom)
- 15 Box Jumps (24")
*11 Rounds
15 Mins is along f*cking time!
Subscribe to:
Posts (Atom)
