Lots to catch up on again. I'll be writing about 3 days worth of wods! Life...it's just so hectic.
Thursday - front squats were our strength. Tight hips...go figure.
WOD: "Helen"
3 rounds for time:
400m run
21 KB swings 35#
12 pull-ups
11:15
-My previous time back in August was 11:30, so my one and only goal was to beat that time. I was hoping for around 11 minutes, but knew I would really have to push it. My first run was probably my best 400m run in almost ever at 1:40, second and third runs were definitely slower.
-All KB swings were unbroken every round. Third round my back started to tighten up, so I was glad it was almost over.
-Pull-ups, sucked. We haven't done too many wods with pull-ups lately so these were definitely rusty. The first round I did 3 sets of 4 and the second and third round was a mix of 3's, 2's and 1's.
-15 second PR...I'll take it.
Friday: Went to CF VisOne over lunch with a co-worker that goes there. I've been wanting to go for awhile, and plus, it was a nice long break from work! :)
Press 5x5 45-55-65-75-80
-Debated on my last set being 85 or 80 given that my 1RM is 95. I'm glad I went with 80 since the last 2 reps were hard faught.
Push Press 3x5 75-85-95-105-110
-Haven't done push press as strength for a long time, so it was hard to figure out what weights to use for these sets. My old 1RM from almost a year ago is 120.
-Felt really strong on these and probably should've finished at 115 or 120 for the last set.
-I thought these sets would really tire me out once I got to the Jerk, but felt great going into it.
Push Jerk (could use split) 1x5 95-105-115-125-135-140-145PR-150fail
-In the past I have absolutely despised this movement every time it came up. Mainly because my shoulder were give me issues. But I've been givinig it a new approach!
-I remembered how much I struggled to get 140 up the last time, so I was eager to get it again.
-Was going to finish at 135 because of time, but Brandon said hell no, it looked too easy.
-140 went up with ease, felt super light. Again he said you aren't stopping there.
-145, failed the first attempt, my right arm was a little loose and just didn't lock out.
-145 second attempt, went up with ease again, and Brandon said it looked easier than the 140.
-150 it is...made an attempt, didn't feel right, so I caught it in the rack position and tried again. Got it over head but was weak on the lock out. I think at this point I was starting to fatigue.
-150 is happening in the VERY near future! :)
Sunday: Oly and Team wod.
I've been an extreme funk/state of depression the last week. Lots going on in life and in my head and I just can't escape it... But I was deteremined to go in and get a workout in. I was coaching, so I wasn't sure if I would be able to jump in or stay after. Kristina has been battling this stomach thing for quite awhile, so she offered to takes pics etc. during the team.
I worked on some cleans during the open hour. I probably shouldn't have because my head was not in the right place. And given that I haven't really worked on these in awhile, they felt really off.
Team WOD:
Teams of 3, complete:
2,500 m Row
200 walking lunges
150 Box jumps (24/20)
100 burpees
400 m team run
100 burpees
150 box jumps
200 walking lunges
2,500 m row.
*2 people work at a time except on the rows and run
*must complete one movement before moving to the next
*Teamed up with Kristy and Colin
42:something
I came up with this wod and I knew it would be quite a long one. CT and B both agreed that it would be a god one and we should do it. But I also got many middle fingers and "I hate yous" from them during the wod.
I was afraid this would get kind of monotonous with so few movements, but I think it went pretty well. I never really got bored with it.
The box jumps coming off the walking lunges were ridiculously hard. My legs felt like they weighed 100# each. I biffed it on the box 3 times. One I completele biffed and landed on my stomach on the box and I have no idea how!
Over all it was a great wod, one of those you just have to keep moving and pushing yourself. Just gotta push past the suck. I'm glad I got to take part in my torture! :)
Showing posts with label Burpees. Show all posts
Showing posts with label Burpees. Show all posts
Monday, April 16, 2012
Thursday, April 12, 2012
Here we go again
Haven't updated since Friday. Crazy busy and kind of been an emotional wreck and taking it out by snacking on too many apple chips, beef jerky and dark chocolate. blah. I wish I could fix everything with my magic wond and make everything better. :(
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
Saturday after clinical, I headed to the gym and did a quick wod that was originally programmed for Wednesday this week.
For time:
75 Burpee lateral barrier hops
50 AbMat Situps
25 Supermans
I originally thought of Open Wod 12.1 and guessed it would take me around 6 minutes to complete the burpees. The lateral hop adds to the difficulty of these compare to just jumping up and touching something 6 inches above your reach. I was just about dead on and finished them in 6:19. I could easy transition to the next burpee when I jumped left, but not when I was going right. Weird. Rest of the workout was a walk in the park and finished this one in 8:12.
Monday
Strength: Back Squat 5(60%)-3(70%)-2(80%)-2(90%)-1(95%)
114-133-153-171-181
Like usual, the hips felt pretty tight today. So I was constantly rolling on the ball between sets. I didn't warm up as much as I normall do, so these sets definitely felt heavy.
WOD:
5 Rounds of:
7 Clean and Jerks 95#
250 M row
(stair climbs before and after each row to get to the rower.)
12:34
I really enjoyed this one today. Another one where you just have to keep moving. My reps weren't tap and go on the clean and jerks. But when I dropped them, I made sure to follow the bar down and get right after the next rep. My shoulder felt pretty good during these, so I was happy with that too. Made sure to keep my back tight so I didn't feel any pain there either!
I took the first two rows a little too easy, but the last 3 were all out sprints.
Tuesday:
Strength:
Good Mornings 8-8-8-8 53#-63#-73#-83#
Negative Pull-ups (10 count descent) 3-3-3-3
*Alternate sets
haven't really done good mornings, so I wasn't going for anything heavy. Really focused on not losing my back and keeping it tight. Transitioned to the bar and boy are these difficult. Most of them were more in the 5 second range...not 10. Definite room for improvement!
Since today's wod was changed and was the one I did on Saturday. I decided to go ahead and do what was now Wednesday's wod.
4 Rope Climbs (15ft)
15 Deadlifts 130#
3 Rope Climbs
12 Deadlifts
2 Rope Climbs
9 Deadlifts
1 Rope Climb
6 Deadlifts
12:40
My simple goal through this was to get as far up the rope as possible every round. I just recently got my first rope climb, mainly because I was too chicken to try. So getting anywhere above 10 ft, I was happy. haha. My hands and biceps were smoked from the climbs. I probably got in the 12-15 ft range every climb, so I was satisfied with that. Deads were easy, made sure to keep the back tight and was good to go.
Now, I have like 50 bruises up and down my right leg. I love this sport.
Tuesday, March 13, 2012
Back squats and Triplet
Holy soreness, Batman. I woke up Monday morning feeling the effects of 12.3. Sore neck, sore shoulders, calves, triceps, lats... you name it, I'm sure it was sore. I contemplated taking a rest day, but then I also thought that maybe working out would loosen me up a bit.
Strength: Back Squat 8-6-4-4 (65%-75%-85%-90%)
8-123#, 6-143#, 4-162#, 4-171#
I just can't seem to get my hips loose. I've been stretching them every day and they are just so tight. It's really been affecting my squat depth too. humph. First 2 sets felt ok, not great, but better than the last 2. Second to last was heavy, and wasn't sure how I was going to get the last set. Frist 2 reps of the last set were good on depth, but the last 2 I didn't quite make it. Need to find something to get these hips loose..
WOD:
10:00 AMRAP
15 Wall Ball Shots (20/14)
10 Burpees
5 Clean and Jerks (135/95)
4 rounds + 1 wall ball
I went to do a warm up set with the bar and I didn't think this wod was going to happen. The 95# founds like 140# in the rack position. But I went after it anyway, in hopes that after the WB and burpees, my shoulders would be warmed up for the C&J.
All wall balls and burpees were unbroken. Didn't really struggle there. Well, the burpees weren't blazing, but just went through the motion.
Clean and Jerk. I've made a point in wods, to not rush this movement. To keep proper form and set up the entire time. So yes, these were slower and paced. But there's no need for a back or shoulder injury. Shoulders finally warmed up and most of the reps felt really good.
At first glance this wod didn't look bad, but once I was finished, I took back that statement. It was a good challenge, especially with the soreness from Sunday.
Strength: Back Squat 8-6-4-4 (65%-75%-85%-90%)
8-123#, 6-143#, 4-162#, 4-171#
I just can't seem to get my hips loose. I've been stretching them every day and they are just so tight. It's really been affecting my squat depth too. humph. First 2 sets felt ok, not great, but better than the last 2. Second to last was heavy, and wasn't sure how I was going to get the last set. Frist 2 reps of the last set were good on depth, but the last 2 I didn't quite make it. Need to find something to get these hips loose..
WOD:
10:00 AMRAP
15 Wall Ball Shots (20/14)
10 Burpees
5 Clean and Jerks (135/95)
4 rounds + 1 wall ball
I went to do a warm up set with the bar and I didn't think this wod was going to happen. The 95# founds like 140# in the rack position. But I went after it anyway, in hopes that after the WB and burpees, my shoulders would be warmed up for the C&J.
All wall balls and burpees were unbroken. Didn't really struggle there. Well, the burpees weren't blazing, but just went through the motion.
Clean and Jerk. I've made a point in wods, to not rush this movement. To keep proper form and set up the entire time. So yes, these were slower and paced. But there's no need for a back or shoulder injury. Shoulders finally warmed up and most of the reps felt really good.
At first glance this wod didn't look bad, but once I was finished, I took back that statement. It was a good challenge, especially with the soreness from Sunday.
Monday, February 27, 2012
Open WOD 12.1
It's Open season and I couldn't be more excited. Everyone is chatting about it, strategizing, comparing scores, cheering each other on and so much more. It's just such a great thing to be involved in!
I did a little trial run with 12.1 on Thursday, my goal was 12 reps a round and rest the remaining part of the minute. I finished with 88 reps. So I made my goal for Sunday 100.
Open Wod 12.1
7:00 AMRAP of Burpees
*must touch object with both hands that is 6" above reach
*chest and hips much touch floor
Total reps = 100!
I decided to go in Heat 4 as all but the first one was filled up. And I sure didn't want to go in the first heat! I video taped the first round, counted for Jon in the second and cheered/warmed up in the third. Then it was my turn. My goal was 14 burpees a minute. My rounds looked like this: 16-14-14-14-13-14-15. I have to say I'm pretty happy with that. Minus the fact that I had a near Janet Jackson moment and my left boob was slowly popping out of my shirt and I had to readjust during the first minute or two. I still managed to stay on track. I think I could've broken 100 though if it wasn't for that incident. However, I'm glad to say I kept a steady pace throughout the entire 7:00. Obviously the 5th minute was the most difficult as I dipped under my goal, one short of 14. The last two minutes it was go big or go home. I just went for it. A steady pace and kept telling myself it's almost over, just keep throwing yourself on the ground! I somehow found a second gear in that last minute and managed to pull out 15 burpees.
This one was definitely a mental challenge, but I feel like I beat it. I made my goal. Kept a steady pace and came out on top. The most physically tired part of my body were my quads. they were definitely on fire when this was over!
One down, four more to go. Bring on 12.2!!
I did a little trial run with 12.1 on Thursday, my goal was 12 reps a round and rest the remaining part of the minute. I finished with 88 reps. So I made my goal for Sunday 100.
Open Wod 12.1
7:00 AMRAP of Burpees
*must touch object with both hands that is 6" above reach
*chest and hips much touch floor
Total reps = 100!
I decided to go in Heat 4 as all but the first one was filled up. And I sure didn't want to go in the first heat! I video taped the first round, counted for Jon in the second and cheered/warmed up in the third. Then it was my turn. My goal was 14 burpees a minute. My rounds looked like this: 16-14-14-14-13-14-15. I have to say I'm pretty happy with that. Minus the fact that I had a near Janet Jackson moment and my left boob was slowly popping out of my shirt and I had to readjust during the first minute or two. I still managed to stay on track. I think I could've broken 100 though if it wasn't for that incident. However, I'm glad to say I kept a steady pace throughout the entire 7:00. Obviously the 5th minute was the most difficult as I dipped under my goal, one short of 14. The last two minutes it was go big or go home. I just went for it. A steady pace and kept telling myself it's almost over, just keep throwing yourself on the ground! I somehow found a second gear in that last minute and managed to pull out 15 burpees.
This one was definitely a mental challenge, but I feel like I beat it. I made my goal. Kept a steady pace and came out on top. The most physically tired part of my body were my quads. they were definitely on fire when this was over!
One down, four more to go. Bring on 12.2!!
Tuesday, January 10, 2012
A Small PR
Yesterday I decided to start the Leangains approach to eating to see if this has any success to my hopes of leaning out. Basically it's intermittent fasting. So I'll fast for 14-16 hours every day with the majority being at night and then have an 8-10 hour eating window. My first meal every day will be between 11 and noon and I will end my eating at 9. So yesterday I ate a small meal at 11 and 2:45 and my largest meal after my workout. The actual program says to eat an hour and a half to two hours before you workout, but with my commute to work, that's hard to do. I'm going to take this approach for a few week and see what kind of progress I make...
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
It's Single Rep Max Week! Cheers to getting over my plataues!
Strength: Front Squat 1-1-1-1-1
5 @ 65#
3 @ 83 #
1 @ 105#
1 @ 125#
1 @ 150# (unevenly loaded bar)PR
1@ 155# PR
1 @ 165# fail (about 6 attempts?)
I'm really excited to get after the lifts this week to see how much progress I've made. But I won't lie, I'm a little nervous too. My old SRM for my Front Squat was last May at 147#. I was really shooting to get 165, but just didn't have it in me last night. 155 went up pretty easily so I figured I'd jump up to 165 and give it a go. Each attemp I would get up to a point, probably 45 degrees and couldn't go any further. I couldn't get those last few inches. SO incredibly frustrating. By the end I just tired myself out. I KNOW I have 165, I'll have to attempt it again sometime soon...
WOD:
500m Row - 1:52
4 Rounds of:
5 Burpees
10 Jerks (115/75#)
20 Double Unders
8:31
I had a few goals for this:
-hard and fast row - pretty good, only a few seconds of my personal best 500m
-fast burpees - kind of slowed down on the third round
-unbroken Jerks - first round unbroke, last 3 were 5-5
-unbroken Double Unders - unbroken, 16-4, 13-7, unbroken
Overall this WOD went pretty well and fast. Took a few too many breaths to start the double unders each round which would've shortened my time. Jerks just got heavy. Again, need to get stronger upper body. Skill work hopefully will kick in soon with that!
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