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Will’s WOD Log
 
Will Sockolov
Posted: 05 May 2011 08:39 PM   [ Ignore ]   [ # 91 ]
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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 ]   [ # 92 ]
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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 ]   [ # 93 ]
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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 ]   [ # 94 ]
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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 ]   [ # 95 ]
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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 ]   [ # 96 ]
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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
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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: 20 April 2011 08:54 PM   [ Ignore ]   [ # 97 ]
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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 ]   [ # 98 ]
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4/18-4/19
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: 17 April 2011 08:50 PM   [ Ignore ]   [ # 99 ]
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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
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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: 12 April 2011 05:52 PM   [ Ignore ]   [ # 100 ]
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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 ]   [ # 101 ]
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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 ]   [ # 102 ]
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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 ]   [ # 103 ]
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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
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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 07:36 AM   [ Ignore ]   [ # 104 ]
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3/30
Games Open WOD 2
15 min AMRAP
9 DL (155)
12 pushups
15 BJ (24")

rounds: 8 + 15

Like Ryan said, a double BW backsquat ain't gonna help you for shit on pushups.
Wondering if doing this again is worthwhile. For sure pushups were the hangup, but not sure another attempt will make them any easier.

3/29
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: 28 March 2011 08:14 PM   [ Ignore ]   [ # 105 ]
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3/28
warmup
double under-off
with 6 people, first to 60 reps gets to rest and is out
with 5 people, first to 50 reps gets to rest and is out
with 4 people....and so on

double tabata
BJ 24"
pushup

mobility

6x3 thruster
95
125
145
165
only got 4 sets

WOD
10-1
Thrusters 95#
TTB

time: 8:55

*on a side note, checked my time from the fight for air. 10:46. That places me 20th in my age division (20-29) and 59th overall. Not too bad.
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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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