Feb 17, 2015
February 17th WOD
WB Progression (I missed last weeks)
5 min EMOM
12 WB
2 Ring Dips
4 Cycle Met-Con (3 Minutes on, 90s off)
24 DU (I did 12)
12 Overhead Squat 95/65 (I did it at 55lb)
6 Bar Hop Burpees
My Reps - 169
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February 17th WOD
WB Progression (I missed last weeks)
5 min EMOM
12 WB
2 Ring Dips
4 Cycle Met-Con (3 Minutes on, 90s off)
24 DU (I did 12)
12 Overhead Squat 95/65 (I did it at 55lb)
6 Bar Hop Burpees
My Reps - 169
February 5th WOD
4 Cycle Met-Con
24 DUs
12 Push Ups
6 Clean and Jerk 135/95
What I did:
Combo of singles/ DUs, 5 push ups instead of 12 (my arms are still all kinds of garbage from monday) and C&J at 85lb.
My Reps - 274
*I averaged about 2 rounds per 3 minutes.
Training log Monday April 7th, 2014
Alrighty people, I have started the competitors training. First day was Monday and my hamstrings currently feel like they're 4-5x bigger than they were before. Damn, son. Also, since I hadn't done some of the strength stuff before I got to work with Dan who is our programmer and he was incredibly helpful. I love the damn people at my box.
Work to be done before/after class WOD Box Squat Below Parallel - wide leg (before class) *Set 1 30%x5 *Set 2 40%x5 *Set 3 50%x3 *Set 4 60%x2 *Sets 5-16 50% + 25% bands x2 reps rest 30- 45secs between.
Did warm up sets with blue bands - 4x45, 4x65, 3x85, 3x100 Then did 12 sets of 2 reps with 105# plus bands with 30s between each. Having never done box squats nor wide leg squats of any kind before, there were some form stuff to work out. The major two being sitting down on the box in a gentle fashion as to not make the weight bounce on my back (no bueno) and to sit my but waaaaaaaayyyy farther back on the box.
Traditional Deadlift - banded (before class) *Set 1 50%x3 *Set 2 60%x3 *Set 3 70%x2 *Set 4 80%x1 *Sets 5-14 45% + 25% bands x1 rep every 30 secs
Used green bands the whole time. Warm up went 3x95, 3x105, 3x115. Then did 1 rep every 30s for 12 reps with 125# on the bar. The struggle was to lock out at the top but after a few warm up reps I was accomplishing that goal.
Reverse Hyper 3 x 25-30 (post WOD) I have never felt pain in my back before like this. Only did 3 x 10 because it's so foreign to me. But obviously I need to do more of them.
Class WOD Four sets of: Clean x 1.1.1.1 (rest 10 seconds between each single) Rest 2-3 minutes 95x4/105x4/115x4/125x4/135x4/145x3. 145 was my 1 rep max last week and it took me literally 8 tries to get it. Then I got it for 3 today. HALLA. Metcon Three sets for times of: 250 Meter Row Wall Ball Shots x 20 reps 2p/1.5 Kettlebell Swings x 20 reps Rest 3 minutes 15:40RX. I. FUCKING. HATE. WALL BALLS. I am just absolutely no good at them at all. Buuuuhhh.
Clean and jerk working sets of 3: 125# x 3 145# x 3 165# x 3 175# x 1 Pretty smooth work on the jerks, cleans were rough. Kept throwing the bar out in front me. Metcon: 30,20,10 of each: Squat, pushup, ball slam 16# ball, atomic situps. Time: 8.40
Todays Workout
10 x 20kg Thrusters (squat and press)
10 x 30kg KB Rows
10 x 30kg KB Swings
10 x Pushups
10 x V Ups
5 Rounds, 20 minutes
Metabolic Conditioning, my favourite. :|
So from now on we're gonna do heavy squats/lifts etc on Tuesdays and conditioning every Thursday. Yay! Everyone loves Met Con!!!
Heavy Shit
After 2.5 years of Crossfit, I've decided to move on to Power Lifting. My age and lack of any sensible diet made doing any cardiovascular intensive wods a pain in the ass (and lungs). When we did a heavy weight met con, I could hold my own and do well. Anything that included burpees, double unders, box jumps, etc...you would have thought it was my first day doing Crossfit!
Power Lifting...ahhh! This is more my style! It is very simple and non taxing on my fragile cardiovascular system. All I have to do is pick up heavy shit, put it back down...repeat.
Daily Workouts Tuesday 9th August
GYM WORKOUT:
Bench Press - 5x5
Bent Over Row - 5x5
5 Rounds For time of:
Power Clean x 4
Pull up x 8
Push up x 15
Burpees x 10
Swings x 12
Oblique Tucks x 16
Anyone who get under 16:00 mins let me know!
NON GYM WORKOUT:
5k run for time
Questions, thoughts, times, loads etc. to:
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