Wednesday, April 11, 2012

Warm-Up: Dislocates, etc.

Skill: Muscle-Up work (very frustrating, this time last year I could do 2-3 in a row and I feel I am in much better condition now, my kip is too stiff and the transition is still a puzzle to me. Need to figure this out quickly or I will be very sad)

Finisher:
T2Bs 10-1
Dips 1-10
Row 2000m
Time: ~17 minutes

Certainly not a workout that plays to my strengths but that's the point, right?

Tuesday, April 10, 2012

Warm-Up: Row 1000m, 100 Double-Unders

Strength: Squats 3x5 @ 355Lbs (felt pretty good, need to work on keeping my air on the last rep of each set as I tend to relax my core when I can see the end; paired up with TJ whose mobility must be getting better as his squats are looking pretty darn good, I hate pairing up with people whose squats look better than mine.)

Finisher:
75 Squats
Double-Unders 50-40-30-20-10
Sit-Ups 50-40-30-20-10
75 Squats
Time: 12:59.

Monday, April 9, 2012

Warm-Up:
3 Rounds
10 Pullups
10 Pushups
10 Hollow Rocks
10 Squats

Strength: Work up to Heavy Single Powerclean
Got up to 255Lbs, but had terrible form issues the whole way there. Slightly depressing as I feel I had made some pretty big strides in Sarah and Rob's classes recently, but ever since those hattery dorks asked us to stop dropping weights, I haven't practiced at all and I could feel it even on my lightest warm-ups. I had trouble setting my back, popping the second pull and my elbows were slow to the point that Will felt the need to mock them. Just sad.

Team WOD #1
Run 800m
Powerclean 185Lbs, Max Reps
Total: 57 Reps
Dallas and I started at a nice pace but then he decided to up the rep count per round substantially mid-way, which I am glad he did so we could leave those jokers to our left in the dust!

Team WOD #2
5 Rounds Each
7 Squat Cleans, 155Lbs
14 KB Swings, 2 pood
Time: Something less than 12 minutes
We finished, that's all I can say for this one.

Saturday, April 6, 2012

Spartan Race
200 DUs
Run Ritch St. 4x
100 Pullups
Run Ritch St. 2x
150 DUs
Run Ritch St. 1x
100 Pushups
Run Ritch St. 2x
100 DUs
Run Ritch St. 1x
Time: 50:00
Probably could have pushed harder during the runs and the double unders and the push-ups (yeah, that's almost everything), but there was this thing called a hangover that was oozing out of my pores. Definitely felt better after the workout though.

Been terrible about logging over the past two months due to crazy work travel, stupid flu and general laziness. So, in an effort to reinvigorate my training, April is the kickoff month for the "Get Yoked 2012" campaign, which is guaranteed to be much more civil and productive than the other campaigns taking place this year. Over the last few months, most of my lifts have stalled, so I'm resetting the weights and focusing on proper body mechanics as I work back up, which will hopefully prevent a recurrence of awful knee pain.

Monday, April 2, 2012
Warm-Up: 1000m row + 3 rounds of OH squats, sit-ups and push-ups

Strength: Squat 3x5 @ 345Lbs (once a week from now, +10Lbs each week up to 405, then switch to 5RM wave cycle)
Strict Press 3x5 @ 165Lbs

6 minute clock:
Run 800m
Max OH Squats, 115Lbs
Total: 37 Reps

Tuesday, April 3, 2012
Warmup: Foam Roll, Mobility
Strength: Deadlift 5 @ 455Lbs (same programming as squats but just one heavy set per week)
Dead-Hang Pull-Ups w/ the cannon-ball handles 3x6

Run 800m
30 HSPUs
Row 750m
Time: 9:58

Thursday, April 4, 2012
Warm-up: Foam Roll/Mob

FGB with KBS in place of SDHP: 342 (KBS were actually tougher for me than the SDHPs as each rep takes longer and takes more out of my shoulders, which hurt me in turn on the Push Press. 3rd round was a disaster, which is just more evidence of strength/gas tank diminishing over the past 2 months.)

Friday, April 5, 2012

Warm-Up: Run 800m + 2 rounds of Inch Worms, Dislocate Lunges and Sit-Ups

Strength: Bench Press 3x5 @ 265Lbs (once a week +5Lbs up to 295Lbs then get fancy with 5RM/Dynamic Method cycle)

Dead-Hang Pullups 3x6 (after finisher, arms were weak and futile)

5 Rounds:
1 min Row
1 min Squats
1 min Bench 155Lbs
Score: 20/25/20

Friday, January 27, 2012

Clean 12x2@205 on the minute

For Time
Powerclean 155, 15-12-9
Pullups, 30-24-18
Time: 10:31

Third day in row at the gym, always feel a little tired and out of it on the third day, but a good workout nonetheless. Modified the WOD to powercleans to give the legs a break before the rugby scrimmage on Saturday.

Saturday, January 28, 2012

Rugby game vs. Stanford Undergrads, won 39-12.

Played the full 80 in a warm-up game for the Stanford undergrads. While it was pretty obvious that many of their kids were new to the game, they had quite a few good athletes that will be very good players in time. First full 80 minutes of the season and felt surprisingly good during the game, feel TERRIBLE now. Shoulders are extremely sore from a couple big tackles and have the typical collection of bumps and bruises.

Thursday, January 26, 2012

See-Saw Press 5x5 @ 75Lb DBs w/ 10 Ring Push-Ups after each set

AMRAP 7 minutes
7 Push Press, 95Lbs
7 KB Swings, 1.5 Poods
Total: 11+6

Wednesday, January 25, 2012

Snatch, worked up to a single at 205Lbs

AMRAP 10 minutes
10 Powersnatch, 95Lbs
10 Box Jumps, 30"
Total: 5+17

Row 500m
Time: 1:28 (legs and back were shot and angry with me for doing anything other than languish on the ground after the first WOD, that box was high!)

Friday, January 20, 2012

Bench 3x5 @ 275Lbs

Betty
5 Rounds for Time
12 Push Press, 135Lbs
20 Box Jumps, 24"
Time: 9:24

Monday, January 23, 2012

Rack Jerks 5x3 @ 225Lbs

21-15-9
DB Thrusters, 40Lbs
C2B Pullups
Time: 6:19 (Pullups started as 100% C2B but degraded to big kipping pullups as I tired, need to work on strength endurance here.)

Monday, January 16, 2012

Deadlift 5RM @ 500Lbs
FGB: 365

FGB score was down from last time. Hard to get the intensity up early on a Monday morning compared to a Saturday event. I don't know how all the morning people do it. My body felt tight and angry at me.

Tuesday, January 17, 2012

Hang Snatch 5x3 @ 165Lbs

For Time
Hang Snatch 115Lbs, 9-7-5
Burpee Pull-ups, 9-7-5
Time: 4:26

Thursday, January 19, 2012

Hang Power Clean 5x3 @ 215

AMRAP 12 minutes
7 DB Cleans, 40s
7 Pushups
Row 250m
Total: 6+14

Wednesday, January 4, 2012

Back Squats 3x5 @ 365

5 Rounds for Time
Row 250m
15 Back Squats 135Lbs
15 Ring Rows

Friday, January 6, 2012

Push Jerks 10x1@175, 5x1@205, 3x1@225

3 Rounds For Time
15 Push Jerk 155Lbs
30 Wall Ball 20Lbs
60 Double Unders
Time: 13:47

Saturday, January 7, 2012

Curtis P Complex

For Time
10-9-8-7-6-5-4-3-2-1
Curtis P, 95Lbs
Pull-Ups
Time: 18:07

Tuesday, January 4, 2012

Strength: Power Cleans 5x3 @ 225Lbs

For Time:
Power Clean 155Lbs 21-15-9
Bar Dips 21-15-9
Time: 9:41

Power cleans felt really good today as my form felt decent (feet didn't get wide on the jump, good knee bend, focused on controlled first pull and an actual second pull). One of my NY's goals is to really improve my hip turnover speed in the clean, so today was a nice start.

On the WOD, I had to scale it to PCs as my left knee is still pretty tender and started screaming at me when I tested a few squat cleans. Going to be very careful with it for a few weeks so I don't start the year off with an injury. Did bar dips just because I tend to rip my shoulder up when I go too quickly on the ring dips. It felt pretty good to really focus on good quality reps the whole way through knowing I was already beaten by the 4:30 crew so might as well focus on form.

Monday, January 3, 2011

Strength: Power Snatch 5x3 @ 165Lbs

3 Rounds For Time
20 Burpees
20 Power Snatch, 95Lbs
Time: 10:13

Happy New Year everyone! Good to be back and time to get in shape.

Monday, December 19, 2011

Warm-up & Mobility
Skill Work: Pistols (Gareth commented that he could hear the snap, crackle, pop coming from my knees, pistols always seem to aggravate all the scar tissue down there.)

Olympic Squats 3x365, 2x385, 1x405, 2x385, 3x365

AMRAP 12 minutes
12 Plate Burpees
12 Pistols
250m Row
Total: 4+7 burpees

Didn't push the weight too high on the squats and tried to focus on keeping my knees and hips in proper alignment throughout the movement while maintaining a decently vertical and broad chest. I always thought people were exaggerating the difference between high bar and low bar, but after using strictly low bar for the past year (growing up, I was strictly high bar just through ignorance), it's a huge difference in leverage and the amount of posterior chain you can recruit.

Tuesday, December 13, 2011

Deadlift 5RM @ 500Lbs
DH Pullups 3x10

For Time:
Wall Ball 10-1
Deadlift 225Lbs 1-10
Time: 8:38

Friday, December 16, 2011

6 Rounds For Time
Row 300m
15 KB Swings, 2 pood

Saturday, December 17, 2011

For Time
Run 1 mile
5 Rounds of 20 Pullups, 30 Pushups, 40 Double-Unders
Run 1 mile
Time: 36:33

Sunday, December 18, 2011

7 sets on the minute of PC/HPC/HSC complex at 165Lbs.
Powercleans 5x3 @ 205Lbs

AMRAP 5 min on/1m off/4 min on/1 min off/3 min on/1 min off
4 Powercleans, 135Lbs
8 Burpees
12 Wallball, 20Lbs
Total: 7+16