I felt a twinge in my groin on monday so didn't come to the DL class on tuesday. Had a little trepidation about the squats but after a warm up it felt good. surprisingly on the first set 255lb felt heavy, but after round two it felt good. I felt comfortable at the 275 even with the deep squats and would hazard a guess that i could probably squeeze out 295lbs maybe 300... a target for next time. the finisher, man dumbell hang squat cleans are a shoulder burner....
Worked with Sam on the strength portion. 2 lifts every two minutes for 14 minutes. Started at 75lbs and went up to 95lbs. I typicall hate this lift as OHS are tough, so catching a snatch in a squat is scary stuff. That said i had a real breakthrough on this lift and i felt very comfortable catching the bar in a quarter squat and riding the move down... very happy that i now enjoy this left.
WOD
3 Bar Facing Burpees
3 Hang Squat Snatch
6 Bar Facing Burpees
6 Hang Squat Snatch
9 Bar Facing Burpees
9 Hang Squat Snatch
...
AMRAP 12 mins
15 + 8
i used a 15lbs bar due to lack of bars and it took me around 5 lifts to get the feeling of the bar right. with the 35/45lbs bars you can get a nice wide grip which assists the snatch and OHS.... not so with the 15lbs bar. I had to take a narrower grip then i would have liked so i wasn't as comfortable as i was on the strength portion. To be fair though i think i used my best lifts on the strength section because my the rnd of 12's i was strugging! tough wod!
man 345lbs is just simply a heavy weight to have sitting on your back. I would however like to give a brief shout out to my short left femur edward and short right femur jacob who despite their bitter rivalry came together to make this lift possible...
Push press - 145lbs (PR) previous 135lbs
I had 155lbs but couldn't extend and lock... bugger next time!!
Deadlift - 365lbs
man i hate f*****g DL..... seriously my form and technique sucks.... i fell like i can't generate any power from my legs and instead use my lower back. This lift really lets me down when it comes to putting up a bigger overall score. I mean its not right that i can BS 345lbs but only DL 20lbs more right. So i am putting it out there.... I NEED HELP. Will/chris/scott/ty/nat/rob e/sarah/ aaron et al if you see me in the box and you fancy spending some time giving me tips and watching my lift i would really appreciate it, i need to get above 400!
total 855
had mixed emotions last night, i put up PR's on the BS and PP, and almost got 155lbs on the PP.. not getting it i can live with becuase i knew i had it. But bloody DL..... i mean i have seen one armed 13yr old girls DL more than me..... its embarrassing i can't hold my head high when i cross ths school yard!
on a more poistive note, much love to the sausage crew who put up some big numbers, also matt sully, great to have you there, look forward to seeingyou again, congrats on soem good lifts, and payam great to see you pushing your weight limits!
LLF warm up - would be nice to start mixing this up a little
Hand Stand Practice
feeling comfortable, need to ensure i hold the hollow position, easier said than done when inverted. Also muct be mindful of my wayward legs when initiating the handstand, for soem reason my legs like to flail outwards.
Strength
5x5 Hang power snatch
95, 125, 145, 95,95
felt comfortable at 145lbs but it was clear that my form was suffering a little so i backed it off and practiced at 95lbs.
WOD
10 min AMRAP
30 DU (substitued for 5 burpees on wills recomendation)
15 Power Snatch (75#)
6 + 5 burpees + 7PS
Went through the first two rounds unbroken. you never seem to be able to catch your breath on this WOD and the weight is so light that your form can really go to shit. i am a case in point on that one. my lower back was in distress after this wod so the reverse hyper was quickly used.
Handstands - really want to be able to get a freestand handstand sorted..... she will be mine oh yes, she will be mine.. sscchaawwinnggg
Strength
Front Squats
5,4,3
2 x #235
1 x #265
not sure if this is a PR, will have to check.
WOD - Finisher
Double Tabata
Toes through Rings
Front Squat (#95)
7/8 (R/X)
great class, thanks to sean R for pushing me on the FS. I almost failed at 265lb but managed to save it. This movement is a killer on the wrists.. the finisher was fun, i love toes through rings, its like T2B which i am good at, i think i could be part ape... i struggled on the FS due to my bloody wrist issues. great class.....
12/02/12 - chris
Not a great class overall so we will leave it at that
i upped it by 10lbs this week. the last 4 reps were tough but the cheerleading squad led by Sean R and TJ helped me squeeze them out. My technique has been to bang out at least 8 non stop and then work in sets of 2 and 3. I have to admit i did let a little dizzy after the first 8. we have one more session to go and i think i am going to aim for 260/270lbs. looking back to the last time we did the 20 rep BS, i only managed 205lbs.... fairly pleased with the increase so far.... must be the magic of the short femurs!
Skill of the Week
handstands
WOD - Finisher
Fat Helen
3 Rounds for Time:
Ritch Street Run (did a 350m row)
21 Kettlebell Swings (1.5 pood)
12 Pull-Ups
9:23
i had very little left in the tank on this one.... i struggled to do 15 pullups unbroken, WTF. the new technique for KB swings that will had showed us stuck with me for a total of 3 reps before my old habits crept back in. was glad just to finish... congrats to Walt who kept pushing and never gave up going RX, well done mate!
Skill of the Week
static l-sits.... not allowed to do DU due to Achilles so will be practicing l-sits all week
Strength
20 Rep Back Squat Program #10 - #240
aiming to finish at 250lbs.... finding myself cracking through the first 5 with ease and then moving into sets of 3 then 2, really focusing on my breathing!
WOD - Finisher
Ritch Street Run
15 Lalanne Burpees (#45)
15 Toes to Bar
Ritch Street Run
12 Lalanne Burpees (#45)
12 Toes to Bar
Ritch Street Run
9 Lalanne Burpees (#45)
9 Toes to Bar
10:23
subsituted the running for 350m rows...... not allowed the status of "rx" because i rowed, but in my mind i am counting it as rx.... seriously i couldn't have gone any harder, i was struggling to catch my breath for the whole 10 minutes. the burpees were tough, dropped the plate whilst over head and luckily it missed my head and hit my left shoulder.... love the t2b, really have the technique down and cracked through them fairly easily.
Jog Around the Block1-2-3-4-5-4-3-2-1
Dislocates, OHS w/ PVC and Burpees
Tabata Hollow Rocks
WOD - Finisher
Tango
40 minute AMRAP:
35m row
Max Rep Pull-Ups
Max Rep Push-Ups
Max Rep Squats
Score 550 in 8 Rounds (R/X)
I went for a slowly slowly catch the monkey approach. I thought i would pick a number for each movement and then stay consistent. i varied between 12-15 pull ups, 20 pushups and 30-35 air squats.... clearly they are several approaches one can take to this WOD, TJ/AJ went balls out on the air squats, immediately putting up some big numbers.... i struggle with WOD's of 40 minutes.... my endurance over this time frame needs work.... although it is very rare that i will do anything for 40 minutes at a time as i have the attention span of a 5 year old...
Couch Stretch – 2 minutes per Side
Shoulders – PVC and tennis balls, band distraction
Pigeon Hold
Warm-Up
LaLanne Warm-Up – 2 Rounds
Skill
Kipping
Got close to my first bar muscle up, but my arms are just plain tired they just didn't have it in them today.
Strength
Push Jerk – Worked up to #185.
Have zero mobility in my left wrist which makes racking almost impossible, felt very comfortable at 185lb think i couddl add another 20lbs.
WOD - Finisher
5 Rounds for Time:
30 step ups on the tyre
15 Push Jerks (#115)
time: 7:43
Chris suggested that i do 5 rounds given that i was doing step ups and using a rack for the push jerks
Thanks to TJ for the prestigious prize of having quote of the week, but to put into context i was referring to the work out Ty/Nat and Scotty were doing when we came in, some endurance malarky that looked rough!
3 X Super Cindy Warm up.
skipped the skipping (jump rope) due to achilles so added an extra 2 rounds of cindy
20 rep squat
235#
worked with Ed for the first time, he added another 20lbs and made it look effortless, he is one strong dude!
10, 9, 8,....
Cleans at 165# then run 200M.
14:35
substitued the runs for rows and rather than doing full cleans i worked on the technique of getting the full extensions as my wrist woudl not stand up to 55 cleans at 165lbs. My lower back was hurting and my form was certainly not perfect which only exaccerbated the issue....
skill - kipping
i am guilty of popping me knees up so focused on not going so, found it became more of an arm workout, perhaps a was doing it wrong
Wod - Fran
75lbs - 3:43
had a sub 3 minutes time with 45lb, wanted to increase the weight but keep up the intesnsity so went with 75lbs.
thanks to mike for counting and his and Payams verbal encouragement
Strength2 rep max thruster
worked up to 135lbs. i think i could easliy do 155lbs more than that would be interesting to see especially seen as though i have to power clean the bugger...
11/17/11 - Will
Usual LLF warm up
20rep max BS
230lbs - jumped up 10lbs, i think i may have found my 20 rep max
Shoulder Mobility – Distractions and External Rotation
New LaLanne Warm-Up
2 x 30 second intervals of each of the following:
Sampson Stretch
Lunge
Hollow
Push-Ups
Superman
L-Hang
Overhead Squat
Dislocates
Skill
Pistols
Strength
Push Press
5 x #135
3 x #135
3 x #135
3 x #165
3 x #165
Prescribed WOD - Finisher
For Time:
20 Push Press (#135)
Ritch Street Run
15 Push Press
Ritch Street Run
10 Push Press
Ritch Street Run
5 Push Press
Ritch Street Run
i substituted the run for 350m rows
time: 9:36
my issue with rowing is i get arm pump so moving from a row to push press just nails the arms and they fatigue really quickly. Managed to break down the PP into just two sets on each occasion.
New LaLanne Warm-Up
2 x 30 second intervals of each of the following:
Sampson Stretch
Lunge
Hollow
Push-Ups
Superman
L-Hang
Overhead Squat
Dislocates
Skill
Pistols – Various Scaling Moves
Strength
20 Rep Back Squat Program #7 - #220
jumped up 35 pounds as i had missed a couple of BS classes.
WOD - Finisher
21-15-9
Front Squats (#135)
Box Jumps - subsistuted this for step ups on the tire as i can't jump.
6:30
I had a hard time with the FS... my left wrist really started to hurt badly and my lower back was feeling a little vulnerable... just tried to do as best as i could. On a seperate note the 4:30pm class has gone down hill, serioulsy thinking of switching up classes... my advice to anyone thinking of coming to the 4:30pm class is don't i heard 5:30 is the new 4:30
-break
For time:
Run 800 meters
30 Deadlift 185/115
Run 800 meters
time: 4:28
Substituted the run for rowing instead as i am still nursing the achilles. doing DL in a WOD for time is always tough as my form always goes to shit and my lower back pays the price.
3 Rounds:
10 Front Squats with PVC
1 Lap of Front Rolls (4)
10 Knees to Elbows
Skill - Strength
Front Squats – 5 x 10
#135
#165
#165
#185
#185
Getting the bar in a comfortable position is half the battle here... i tend to find the bar rolls back onto two fingers which is very uncomfortable and that is more of an issue than the weight itself. I notice i tend to lean forward on my back squats and i replicate this exact issue on the front squat which certainly doesn't help. As Sarah V noted i need to keep my core engaged to prevent the collapse. Speaking of Sarah, thank you for your input and advice yesterday. That small pearl of wisdom, suggesting the adjustement to my technique on the rack position(elbows in) made a huge difference and i was much more comfortable on the last two sets!
WOD - Finisher
Double Tabata: (8 min)
Front Squats (#95)
Toes to Bar
Squats 45
T2B 60
hhmmm this got tough quickly, once i got out of rhythm on the K2B i was screwed.... great class yesterday
