Praveen’s WOD Log |
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/26/2012
Strength: Press
10 x 2 with a 3 second hold at the top
Got up to around 110 lbs then backed down to 105 lbs for the remaining sets.
WOD
8m AMRAP:
8 DB push press @ 35 lbs (40 lbs RXd)
8 burpees
8 KBS @ 1.5 pood (2 pood RXd)
Got 5 rounds and 6 or 7 reps (forgot exact number). Should have gone heavier on KBS, since those were relatively easy. Push press was definitely the hardest part - I think I need to keep the DBs further back.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/21/2012
Strength: Push jerk
7 sets of 3
Did most of the sets at 145 - wobbled around a bit with the bar at the top, but managed to get all of them. Made better progress on catching the bar on the way down so it doesn't slam into me - the torso should be
already moving down when the bar is coming down to meet it so they match more closely in speed.
WOD
5 rounds:
250m row
15 DB thrusters @ 30 lbs (40 lbs RXd)
Got this in 14:07. Ouch - thrusters are still a weak point for me. I need to not try to control the weight so much on the way up - just let it float up, change directions and then be moving already as the weight is coming down. Rowing is good, however; Will's tip about letting the heels come up has helped out a lot.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/20/12
Strength
5x5 back squat
Did 195 last week, and did 200 comfortably this week.
WOD
Double tabata:
KBS @ 1.5 pood
Pushups
Min in each movement: 8 KBS, 6 pushups. Maybe a wider position for the pushup? I tried elbows more in; will try playing with positioning of hands.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/17/2012
CFG Workout 12.4
12 m AMRAP:
150 wallballs (10', 20lbs)
90 DUs
30 muscle-ups
Just got through the wallballs in the time and a single double under - will have to revisit wallballs, my quads were very sore the next few days; I wonder if my technique was off.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/16/2012
WOD
"Barbara"
5 rounds with 3 minutes of rest between rounds:
20 pull-ups
30 pushups (did hand-release)
40 situps
50 air squats
This took a while, 43:38. Pushups were slowest, then followed
by situps. Experimented a bit with air squat form, I think I can
cycle them well now; pushing knees out excessively at the bottom
didn't seem to help that much, maybe due to poor mobility in groin.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/14/2012
Strength: hang power snatch
7 sets of 3
Got up to 105, almost got 115 (missed last rep) - mobility work is paying off in terms of getting under the bar well.
WOD
Double tabata:
Bar-facing burpees
Hang power snatch (did at 75 lbs, 95 lbs RXd)
Got 75 reps - maybe weightlifting shoes aren't good for burpees? Got to figure that out.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/12/2012
Strength: back squat
5 sets of 5
185, 195, 195, 195, 195
Mobility work has paid off well - with better calf mobility, I feel very comfortable at the bottom of the squat.
WOD
400m run
21 back squats @ 95 lbs.
400m run
15 back squats
200m run
9 back squats
Got it in about 7:30; experimented a bit with keeping toes pointed more straight ahead; I think I'll try and adopt that squatting style more in the future.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/10/2012
WOD: CFG Open 12.3
18 minute AMRAP
15 box jumps @ 24"
12 shoulder-to-overhead @ 115 lbs.
9 TTB
6 rounds, 20 reps
Definitely need to work on box jumps/TTB technique.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/9/2012
Strength: C&J
Got 2 reps at 155, then cleaned 175 and 165 but missed the jerk. Need to keep a bigger chest during the jerk.
Also need to release hook grip at the bottom.
WOD
"DT"
12 deadlifts
9 hang power cleans
6 push jerks
11:33 @ 125 lbs (155 lbs RXd). This wasn't too bad - will move up to 135 or 145 next time.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/7/12
Strength: Close-grip Bench Press
5 sets of 3
Got 155 for all sets except for the last one, where I managed only 2 of 3 reps.
WOD: "Nancy"
5 rounds:
400m run
15 OHS @ 95 lbs.
18:47 RX
Did well keeping bar over heels during OHS, but need to remember to push knees out at the bottom.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/6/12
Strength: HSPU
5 every 2 minutes for 20 minutes
Got most of these, then practiced kipping version a bit; will need further work, but
it seems promising.
WOD
15 minute AMRAP
5 DL @ 185 lbs
10 situps
15 KBS, 1.5 pood
8 rounds + 2 reps
Need to load hip more at bottom of KB swing for more power, and continue working on hamstring mobility. The KBS were the hard part of this workout; started breaking them up pretty early. Need more power out of the bottom and then relax at the top.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/5/2012
Strength: Snatch
Singles; got up to 120 lbs (a 5lb PR) but couldn't get 125 or 135 lbs. Will need to work on my jump as well as keeping the bar close.
Strength: Behind the neck push press
Got 115, 145, failed at 165; need a more upright position during jump.
WOD
8 minute AMRAP:
2 front squats @ 145 lbs (185 RXd)
10 TTB
5 rounds + 2 reps. Need to work on TTB, they're terrible; also need to work on hollow position.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/2/2012
Strength: Hang Clean Complex
EMOTM for 10 minutes:
1 hang power clean
1 hang squat clean; 3 second hold at the bottom
1 hang clean
Did this at 125 for all sets (except for the second set, where I used
135, but decided to stick with 125). Clean definitely saw some improvement
today with keeping the bar closer to the body. Need to focus still
on keeping bar closer.
WOD
10-9-8-...-1
Hang squat clean @ 105 lbs (115 lbs RXd)
Pullups
13:55 - keeping the bar closer on the cleans will help in the future, as well
as working on rack position mobility. Pullups felt good - I like how they're
progressing.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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3/1/2012
Strength: Press
3 sets of 3
3 @ 100 lbs, 3 @ 100 lbs, 3 @ 100 lbs
Got good advice from Aaron about keeping elbows in front of bar - made a big
difference. Now need to focus on pushing with more speed from the bottom.
WOD
5 rounds:
12 push press @ 85 lbs (135 lbs RXd)
20 box jumps @ 24"
11:55 or so - push presses went pretty fast, but need to work on
faster box jumps. Will try different shoes (not FiveFingers)
to see if that helps. Probably can do 95 lbs for push press next time. Also
work on push press form - don't want to start coming onto the toes at
the bottom.
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Sr. Member
Total Posts: 204
Joined 2012-02-20
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2/28/2012
Strength: Sumo Deadlift
5 sets of 7 reps
185, 225, 235, 245, 255
Tweaked my hamstring a little bit with the wide stance - narrow it just
inside the marker on the bar.
WOD
"Jerry"
Run 1 mile
Row 2000m
Run 1 mile
Got it in ~22:10. First run was around 7:45, row was about 8:15, second run was about 7:00. Felt pretty good overall.
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