Strength: Push jerk (5-5-5)
Did an extra round at 53lb to warm up, then 53-73-83 ... my body felt like it could do more, but it's important for me to nail down the mechanics since I'm still new. (oooh ... if I only had those lovely Rogue Do-Wins)
Video of my mediocre push jerks (hope it shows up):
Metcon: 4 Rounds
- 400m Run (last 2 rounds on row)
- 10 Front Squats (53lbs)
- 10 Kettlebell swings (35lbs)
I think I should have pushed harder and not break up the sets - it lost me a lot of time. Mediocre squat depth on last round. Flipping IT band stinging me so I ended up on the rower again. Mediocre performance, IMHO
30.9.09
29.9.09
2009 09 29 Practice
Metcon 5 Rounds @ 9:01
- 100m Row
- 10 Burpees
- 10 Pull ups: blue band
Paced, unbroken sets until round 5. Bryce's MB Clean drills and the wall squats were really good - sadistic, but good
- 100m Row
- 10 Burpees
- 10 Pull ups: blue band
Paced, unbroken sets until round 5. Bryce's MB Clean drills and the wall squats were really good - sadistic, but good
2009 09 29 WOD: Back on track
Overhead squats: 43-53-63lbs
7 Rounds Metcon 10:28
- 3 Power snatch: RX 55 lbs
- 6 Ring dips: blue band
- 9 Wall ball: First 2 rnds 12 lbs, then last 3 rnds 8lbs
7 Rounds Metcon 10:28
- 3 Power snatch: RX 55 lbs
- 6 Ring dips: blue band
- 9 Wall ball: First 2 rnds 12 lbs, then last 3 rnds 8lbs
26.9.09
2009 09 26 WOD: Fight Gone Bad
3 Rounds total, 5 stations for 1min - each 5min round allows 1min break before next one.
Stations:
Although I was not competing, I was really nervous. We were in St Charles with other affiliates in the region - other regions competed as well. Pretty amazing!
This is how I did: Intermediate
WB 15-18-15
SDHP 20-20-19
Box 16-16-16 (step mod)
PP 16-18-18
Row 13-12-11
My goal was 200, I scored 243
Next year, I look forward to trying RX and getting better numbers (fabu strategy, Rudy, thanks!). if it weren't for Kerry asking me what the Denali summit looked like whenever I struggled and the incredible energy in there, I wouldn't have pushed harder. It was fun cheering the team and watching these amazing athletes. So yeah, I think I'm getting addicted - I start off scared as hell of these workouts, but the endorphin rush afterwards is like crack
- Wall-ball: 20# ball, 10 ft target (per rep)
- Sumo deadlift high-pull: 75# (per rep)
- Box Jump: 20" box (per rep)
- Push-press: 75# (per rep)
- Row: per calorie
WB 15-18-15
SDHP 20-20-19
Box 16-16-16 (step mod)
PP 16-18-18
Row 13-12-11
22.9.09
2009 09 22: another FGB variant
this was by far the most brutal session i’ve experienced so far. strength and conditioning took on new meaning today; great challenge!
7 Rounds @ 31:53
- 10 Wallball @ 12#
- 10 Sumo-deadlift high-pull @ 55# (?)
- 10 Box jumps @ 24″
- 10 Push press @ 55# (?)
- 10 Cal Row
mod box jump to step after jumping a few times and feeling pain shoot down my leg.
“pukie” killed my time … in fact, several times. thanks to bryce for putting the bucket next to my wall ball spot so i didn’t have to run to the bathroom so much …
lessons learned:
- wasted a lot of time taking breaks during sets; should’ve paced myself
- need a quicker way to work the o-weights without sacrificing correct form
- i was really slow, but i did as RX’d and finished … it just means i need more conditioning
… i noticed that i have little guns too now … yeah, baby!
7 Rounds @ 31:53
- 10 Wallball @ 12#
- 10 Sumo-deadlift high-pull @ 55# (?)
- 10 Box jumps @ 24″
- 10 Push press @ 55# (?)
- 10 Cal Row
mod box jump to step after jumping a few times and feeling pain shoot down my leg.
“pukie” killed my time … in fact, several times. thanks to bryce for putting the bucket next to my wall ball spot so i didn’t have to run to the bathroom so much …
lessons learned:
- wasted a lot of time taking breaks during sets; should’ve paced myself
- need a quicker way to work the o-weights without sacrificing correct form
- i was really slow, but i did as RX’d and finished … it just means i need more conditioning
… i noticed that i have little guns too now … yeah, baby!
19.9.09
2009 09 20 posted WOD
trained on my own @ XSport
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX'd (+)
5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it's 5 OS, not.10!!!!). At least I'm consistent?
- there's a lot to be said about the psychological portion of the WOD. I tend to get distracted easily and appreciate the correlation between physical performance and mental focus more now. It's both humbling and encouraging at the same time
- I really love my massage therapist. Really, I do
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX'd (+)
5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it's 5 OS, not.10!!!!). At least I'm consistent?
- there's a lot to be said about the psychological portion of the WOD. I tend to get distracted easily and appreciate the correlation between physical performance and mental focus more now. It's both humbling and encouraging at the same time
- I really love my massage therapist. Really, I do
2009 09 19: Post Fran/Chief/FGB Recovery?!
trained on my own @ XSport
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX’d (+) 5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it’s 5 OS reps,
not 10!!!!)... sheesh... At least I’m consistently absent-minded?!?
- there’s a lot to be said about the psychological portion of the WOD.
I tend to get distracted easily and appreciate the correlation between
physical performance and mental focus more now. It’s both humbling and
encouraging at the same time
- I really love my massage therapist. Really, I do
warm up:
- 10 pushups
- 10 2x unders
- 20 situps
- 25 kick backy things (forgot name. Sorry, Bryce!)
- 10 pullups
WOD as RX’d (+) 5 rounds @ 8:05
10 overhead squats @ 45#
10 burpees
lessons learned:
- This is the 3rd time my IQ dropped and I bungled the WOD (it’s 5 OS reps,
not 10!!!!)... sheesh... At least I’m consistently absent-minded?!?
- there’s a lot to be said about the psychological portion of the WOD.
I tend to get distracted easily and appreciate the correlation between
physical performance and mental focus more now. It’s both humbling and
encouraging at the same time
- I really love my massage therapist. Really, I do
18.9.09
2009 09 18 WOD: "Fight Gone Heavy!"
3 rounds of:
FGH @ 154pts
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par
- DB Thruster 25/20 (Reps)
- Sumo deadlift high-pull, 95 pounds (Reps)
- Box Jump, 24" box (Reps)
- Push-press, 95 pounds (Reps)
- Decline Row Damper on 10 (Calories)
- DBT Thruster (20#ea): 10-7-6
- SDHP (55#): 9-8-7
- Box (24"): 17-13-17
- PP (55#): 15-10-10
- Decline Row (cal): 9-8-8
- thought the chief sucked, until i met FGH
- keep consistent rhythm, even if slow. i killed my performance taking breaks
- i need to work on upper body strength; things like push presses, pushups, pullups or any of those variants are really sub-par
17.9.09
2009 09 17 WOD: "The Chief"
Max rounds in 3 minutes of:
- 3 Power cleans (135#)
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
... so if i recall correctly, this is how I did:
55lbs @ 5-3-3-3-4 rounds per cycle
(since we only count full rounds, i missed getting 4 counts on a couple of rounds by only a few squats!)
lessons learned:
- use anterior deltoid to stabilise bar, not clavical (ow!)
- attempting another round with 25 seconds or less seems a wasteful use of energy
- wear socks for WODs with cleans
- get more aggressive pushing last round
must shorten suck list: practised double-unders and pull-ups/variants ... push-ups/variants next.
- 3 Power cleans (135#)
- 6 Push-ups
- 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
... so if i recall correctly, this is how I did:
55lbs @ 5-3-3-3-4 rounds per cycle
(since we only count full rounds, i missed getting 4 counts on a couple of rounds by only a few squats!)
lessons learned:
- use anterior deltoid to stabilise bar, not clavical (ow!)
- attempting another round with 25 seconds or less seems a wasteful use of energy
- wear socks for WODs with cleans
- get more aggressive pushing last round
must shorten suck list: practised double-unders and pull-ups/variants ... push-ups/variants next.
12.9.09
2009 09 12 earning today's WOD
tomorrow is a rest day, but today, i still have to earn it.
so in the spirit of the hero workouts, i did dt with the group today. they were competing for most improved and within their level for the past 12 weeks. i wasn’t competing but thought it might be fun to get in there with the group. some pretty strong athletes in there.
“dt”
this workout of the day is in honor of usaf ssgt timothy p. davis, 28, who was killed on feburary, 20, 2009 supporting operations in oef when his vehicle was struck by an ied. timothy is survived by his wife megan and one-year old son t.j.
5 rds for time
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks
my very first dt wod @ 11:10
w2/85#
really appreciated alison’s round-counting tip and kerry’s inspiring pace … the women in there really kickass. i was also thankful for the push and corrections from everyone as i struggled with the last round – my body was really screaming! saturday energy in the box rocks!
today’s lessons learned:
1. men cry too (ok, shriek). go kurt!!
2. shoulda received the pink memo before coming in
3. never do randy the day before dt (or at least ask alison first. har har!)
4. do what’s rx’d:
12-9-6 rounds, not 12-9-9
w2 = 80#, not 85#
5. get under the f’ing bar
so in the spirit of the hero workouts, i did dt with the group today. they were competing for most improved and within their level for the past 12 weeks. i wasn’t competing but thought it might be fun to get in there with the group. some pretty strong athletes in there.
“dt”
this workout of the day is in honor of usaf ssgt timothy p. davis, 28, who was killed on feburary, 20, 2009 supporting operations in oef when his vehicle was struck by an ied. timothy is survived by his wife megan and one-year old son t.j.
5 rds for time
- 12 deadlifts
- 9 hang power cleans
- 6 push jerks
my very first dt wod @ 11:10
w2/85#
really appreciated alison’s round-counting tip and kerry’s inspiring pace … the women in there really kickass. i was also thankful for the push and corrections from everyone as i struggled with the last round – my body was really screaming! saturday energy in the box rocks!
today’s lessons learned:
1. men cry too (ok, shriek). go kurt!!
2. shoulda received the pink memo before coming in
3. never do randy the day before dt (or at least ask alison first. har har!)
4. do what’s rx’d:
12-9-6 rounds, not 12-9-9
w2 = 80#, not 85#
5. get under the f’ing bar
11.9.09
2009 09 11: 9/11 Hero WOD
“Randy”
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
75 power snatches: 7:38 @ 40#
i thought, “oh, i can totally do this”. it’ll be tough, but i can power through – no problem.
oh, i was so wrong … it’s the next day, my arms are still shaking, and i’m sore all over. ALL OVER.
it’ll be interesting to see how my body reacts to DT tomorrow now that i’m “randy-roadkill”
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
75 power snatches: 7:38 @ 40#
i thought, “oh, i can totally do this”. it’ll be tough, but i can power through – no problem.
oh, i was so wrong … it’s the next day, my arms are still shaking, and i’m sore all over. ALL OVER.
it’ll be interesting to see how my body reacts to DT tomorrow now that i’m “randy-roadkill”
10.9.09
2009 09 10 WOD
my head wasn't into it. good form, crap effort.
C&J: 40-70-90-105-125f … i really believe i could have pushed myself to 125# ... ran out of time but at least i have a baseline
MetCon 30-20-10 @ a very disappointing 9:39
* BJ @ 18"
* Ring Push Ups (knees down)
* SDHP @ 45#
halfway through the 2nd round of pushups, i didn't feel like i was really pushing myself 100% … i started crying a little when i collapsed at the end
… losing a little confidence because i feel like i'm actually performing worse now – not seeing results AT ALL!
… then again, i could just be PMS'ing ….
C&J: 40-70-90-105-125f … i really believe i could have pushed myself to 125# ... ran out of time but at least i have a baseline
MetCon 30-20-10 @ a very disappointing 9:39
* BJ @ 18"
* Ring Push Ups (knees down)
* SDHP @ 45#
halfway through the 2nd round of pushups, i didn't feel like i was really pushing myself 100% … i started crying a little when i collapsed at the end
… losing a little confidence because i feel like i'm actually performing worse now – not seeing results AT ALL!
… then again, i could just be PMS'ing ….
2009 09 10 “Fight Gone Something Else”
FGB-lite kicked my patukas yesterday
3 rounds for score
1min break in between rounds
1min each exercise
1 point for each rep
KB 20+15+12
BURP 10+8+9
DU 1+0+1
HPC 24+16+12
PU 8+7+5
148 … double unders just joined pullups and pushups on my suck list. they’re all just awful
i need to develop a little speed and coordination. with practice, i should be able to clear 200 next time
the bright side is that there’s no where to go but up!
3 rounds for score
1min break in between rounds
1min each exercise
1 point for each rep
KB 20+15+12
BURP 10+8+9
DU 1+0+1
HPC 24+16+12
PU 8+7+5
148 … double unders just joined pullups and pushups on my suck list. they’re all just awful
i need to develop a little speed and coordination. with practice, i should be able to clear 200 next time
the bright side is that there’s no where to go but up!
9.9.09
2009 09 09 Tuesday’s WOD (need to make up on Thursday Rest Day)
I’m looking forward to finding out what my PR is for this (but then again, everything is a PR for me these first few months!)
Clean and jerk 1-1-1 to max
Then, for time: 30-20-10 reps of
* Box jumps 24/20″
* Ring push ups
* Sumo-deadlift high-pull
Clean and jerk 1-1-1 to max
Then, for time: 30-20-10 reps of
* Box jumps 24/20″
* Ring push ups
* Sumo-deadlift high-pull
7.9.09
2009 09 07 Fun (but tough) WOD today!
Fun (but tough) WOD today!
"In teams of three: Row 21-15-9 cals, burpees, push press.
One person will row, the others will do burpees or push press as long as it takes the rower to finish their respective calories."
We were a slow, but high-scoring team (14:30 +/-). for my part:
- burpees: 19-16-11
- presses: 15-11-9
- row: average 27 rpm
6.9.09
2009 09 06 WOD Makeup (9/1)
i realised too late that i messed up and posted the wrong info on the gym’s website … what a dumbass … i was blasted, though
Strength: Power Clean 3-3-3 @ 73#
WOD: 2 rounds @ 10:08
- 25 box (20″)
- 15 pullups (1.5 band)
- 500m row (25 pace)
* Pullups = very top of suck list = agents of Satan = killed my time
* Felt like I could’ve gone heavier on presses, but want to master form first
Strength: Power Clean 3-3-3 @ 73#
WOD: 2 rounds @ 10:08
- 25 box (20″)
- 15 pullups (1.5 band)
- 500m row (25 pace)
* Pullups = very top of suck list = agents of Satan = killed my time
* Felt like I could’ve gone heavier on presses, but want to master form first
5.9.09
2009 09 05 WOD: “The 800m Sandwich”
Technically, this is my PR @ 17:14
… but then again, everything is a PR since I just started
Much room to improve. Had to sub run with 800m row since IT band is still zingy. Today’s form was better – was hoping to redeem Wednesday’s crap attempt. Goal is to balance good time, form, and weight.
Warm up:
* 30 pushups
* 30 butterfly situps
* Footwork drills
* Burgener Warmup
WOD:
800m Run before + after 3 rounds of:
* 30 Squats @ 35#
* 10 Power Snatches @ 55#
… but then again, everything is a PR since I just started
Much room to improve. Had to sub run with 800m row since IT band is still zingy. Today’s form was better – was hoping to redeem Wednesday’s crap attempt. Goal is to balance good time, form, and weight.
Warm up:
* 30 pushups
* 30 butterfly situps
* Footwork drills
* Burgener Warmup
WOD:
800m Run before + after 3 rounds of:
* 30 Squats @ 35#
* 10 Power Snatches @ 55#
3.9.09
2009 09 03: I definitely have a Suck List
if i remember correctly…
Deadlift 3rds/sets @ 83-103-133
21-15-9 reps @ 45lbs 5:41
- Sumo deadlift high-pull
- Thruster
truthfully, i am NOT happy with my performance today. even though i worked hard to complete, i didn't execute mechanics properly. no excuses, i was going light enough to perform correctly within 7:00 – i should have been doing it right than doing it fast. lesson learned.
my suck list (v1.0)
* pull-ups of any kind
* pushups of any kind
IT band is healing, not as much shooting pain – more dull pain. good news is that that pain has been replaced by the cramping in my calves
Deadlift 3rds/sets @ 83-103-133
21-15-9 reps @ 45lbs 5:41
- Sumo deadlift high-pull
- Thruster
truthfully, i am NOT happy with my performance today. even though i worked hard to complete, i didn't execute mechanics properly. no excuses, i was going light enough to perform correctly within 7:00 – i should have been doing it right than doing it fast. lesson learned.
my suck list (v1.0)
* pull-ups of any kind
* pushups of any kind
IT band is healing, not as much shooting pain – more dull pain. good news is that that pain has been replaced by the cramping in my calves
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