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Will’s WOD Log
 
Will Sockolov
Posted: 11 May 2011 08:27 PM   [ Ignore ]   [ # 61 ]
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5/11
AM workout with the ladies:
3 rounds:
2 min stations/1 min rest between rounds
med ball slams 20#
max height vertical jumps
row
burpees
prowler push/pull

Master's Class
Team WOD with Brianne
WOD 1
in 20 min establish each team member's 2 RM OHS - no rack.
Brianne- 102#
Will- 200#
*WTF, my 1RM OHS is 205 from a rack. This makes no sense.

WOD 2
7 min AMRAP
10 squats
3 burpees
2x 10 yard shuttle run (40 yards total)
Brianne- 10 rounds
Will- 12 rounds

WOD 3
5 min AMRAP
5 20" box jump overs
10 K2E
Brianne- 3 rnds plus 3
Will- 5 rnds plus 3

*awesome training day! Thanks to the ladies for inviting/convincing me to workout with them earlier in the day. And thanks to Brianne for being an awesome teammate. Lots of fun at the box today!

5/10
rest
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 09 May 2011 08:07 PM   [ Ignore ]   [ # 62 ]
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5/9
warmup
3 rounds
10 v-ups
20 walking lunges
10 dislocates
shoulder rolls

handstand work, this could have been more structured

DL work
kept the load light, first time DLing heavy since I hurt my back
3x225
3x285

WOD
Diane
21-15-9
DL
HSPU

time: 11:16
scaled the DL's to 185 just to play it safe. DL's felt fine, HSPU felt weak, need to get back to being able to do sets of 10.

5/8
rest

5/7
soccer game L
played like shit

5/6
rest and treatment with Dr. Lord
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 05 May 2011 08:39 PM   [ Ignore ]   [ # 63 ]
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5/5
warmup
mobility
foam rolling
2x Ritch st run

tabata static hollow

clean- work up to a heavy single
135
185
205
225 (F)
225 (PR)*
*still need to work on the finish, catching the bar too far forward and coming back up from the toes.

WOD
21-15-9
squat clean (135)
ring dip

time:
13:19
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 04 May 2011 08:25 PM   [ Ignore ]   [ # 64 ]
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5/4
warmup
dynamic stretching

"Shotgun"
50 burpees for time
2:25

Prowler drills with the guys. BRUTAL.
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 03 May 2011 11:32 AM   [ Ignore ]   [ # 65 ]
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5/3
warmup
tabata OHS
score: 20

press
1-1-1-1-1
PP
3-3-3-3-3
PJ
5-5-5-5-5

Didn't get through all of this. Only did 4 sets of the first two movements. PR'd my press at 135, worked up to 165 on the PP and failed on my 4th rep in the second set of the PJ at 175 I believe.

WOD
2k row
time: 8:15
*25 seconds slower than December 29th. Not really surprised by that. In the words of Pat Sherwood, "My fitness hurts."

5/1-5/2
rest

4/30
soccer game (W)

4/29
rest
treatment with Dr. Lord
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 28 April 2011 09:09 PM   [ Ignore ]   [ # 66 ]
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4/28
Haven't gone consecutive days since the 3rd when I injured my back. Feeling pretty good afterwards.

Warmup
foam roller
double unders

WOD 1
against a 6 min clock
1000m row
max reps HSC (95#)
reps: 21

WOD 2
10 min AMRAP
double unders
OH walking lunge (45#)

rounds: 4+51 (291)

WOD 3
1 min max reps pushups
2 min max reps abmat situps
3 min max reps squats
*can't remember numbers for any of these moves
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 27 April 2011 09:02 PM   [ Ignore ]   [ # 67 ]
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4/27
CF Games Open WOD 11.6

score: 93 reps

Big thanks to Sarah for not only trying her best to keep me moving but also keeping an eye out for my back. Much appreciated.

4/24-4/26
rest/recovery/mobility
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 24 April 2011 06:40 PM   [ Ignore ]   [ # 68 ]
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4/23
soccer game. 3rd game of the season but first I played in due to my back. Gotta say, I killed it our there. Felt really quick strong. Would have played the full 90 minutes but the ref sent me off the field with a yellow card.

4/21-4/22
rest and recovery
treatment with the Doc
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 20 April 2011 08:54 PM   [ Ignore ]   [ # 69 ]
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4/20

WOD 5

7 rounds + 8 reps
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 19 April 2011 07:54 PM   [ Ignore ]   [ # 70 ]
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4/18-4/19
rest and treatment with Dr. Lord
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 17 April 2011 08:50 PM   [ Ignore ]   [ # 71 ]
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4/17
WOD 11.4

Score: 93
pretty happy with this considering I haven't worked out properly in 2 weeks and am at about 70%. Also very thankful for the incredible support I have from the doc and fellow coaches who have helped me tremendously over the last couple of weeks. Thanks guys!

4/13-4/16
rest and treatment with Dr. Lord
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 12 April 2011 05:52 PM   [ Ignore ]   [ # 72 ]
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4/11-4/12
rest

4/10
Got treated by Dr. Lord right before attempting WOD #3. Made a huge difference. Also need to thank Rob and Sarah for helping keep me in check. My original plan was to get one rep to stay in the game, but with the Doc's work and the helpful eyes of the coaches managed 8.5 rounds.

4/4-4/9
treatment with Dr Lord. Dude saved my back, no joke.
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 03 April 2011 01:35 PM   [ Ignore ]   [ # 73 ]
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4/3

WOD 2 second attempt

Score: 9 + 1
definitely an improvent but my back went out at the start of the 8th round. Made the DL's tougher but made the BJ's almost impossible. Took a ton of effort to jump up and had to step down. Glad to have gotten the extra reps but left wondering how many more reps I would have gotten if my back held up.

Special thanks to Aaron for judging and helping me hold my pace. Also to Dr. Dan for treating me as soon as the WOD was over and Aaron for being his assistant.
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 02 April 2011 08:25 PM   [ Ignore ]   [ # 74 ]
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4/2
2 hours soccer training

4/1
rest day
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“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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Will Sockolov
Posted: 31 March 2011 06:25 PM   [ Ignore ]   [ # 75 ]
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3/31
warmup
rower-
30 seconds on, 30 off- 5 rounds
need to do this a few times/week, thanks for the intro Nat

accumulate as much time as possible in a handstand within 10 minutes
*I've regressed here, wanted to practice my freestanding handstand and it wasn't working

shoulder mob

Strength
10 rounds, 3 reps snatch PP on the minute
115# for 6 rounds I think
125# for the last 4

WOD
12 min AMRAP

Treatment w/ Dr. Lord
take away- need to work ankle flexibility
12 PP (95)
12 FS
12 ring rows
 Signature 

“I firmly believe that any man’s finest hour, his greatest fulfillment to all he holds dear, is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle—victorious.”
-Vince Lombardi

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