Saturday, September 11, 2010

The Seven:
7 rounds of:
7 HSPU
7 thrusters (135lb)
7 K2E
7 Deadlift (245lb)
7 burpees
7 kb swings (2 pood)
7 pullups
36:24

The hero workouts are always brutal so I am glad I was coming off a rest day. This workout was very long, but I just kept telling myself to pick up the bar and not put it down until I was done with my reps.

Thursday, September 9, 2010

Warmup:
400m Run
Lots of foam rolling

Strength: Power Cleans 5x3 @ 225#

Finisher:
Power Cleans @ 155#, 15-12-9
Pull-ups, 21-15-9
Time: 11:56

Kroc Rows: 1 set of 20 each arm with 75# DB
Ab Wheel: 3x15
Med Ball Sit-Up Throws 3x6 with 14# MB
Band Pull-Aparts 2x15

Wednesday, September 9, 2010

Warm-Up: Defranco Agile 8

Skill: Rope Climb

Strength: Push Press 3x5 @ 225#

Finisher:
AMRAP
5 Box Jumps, 32' Box
20 Good Mornings, 45#
20 Double-Unders
9 Rounds

Thanks to Aaron for leading the class tonight. I am positive that he did a better job than Cyril will next week (rumor has it that Cyril wants to program pilates). Rope climbs are something I always want to try, but just never get around to it. I had never tried the rope-around- the-leg technique, but it actually made the climb pretty easy. However, it doesn't help when you're terrified of heights. The ceiling seems a lot higher when you're hanging from it.

Tuesday, September 8, 2010

Warm-Up: Defranco Agile 8

Strength:
Bench Press 3x5 @ 285#
Squats 3x5 @ 380#
Glute Ham Raises 3x6

Finisher:
50 DUs
10 Burpees
40 DUs
10 Burpees
30 DUs
10 Burpees
20 DUs
10 Burpees
10 DUs
10 Burpees
~10 minutes

Feet felt really heavy after squats and GHRs! Good strength workout today. Squats felt really good and I think I can continue to progress linearly on them for a few more weeks. Bench did not feel very quick, so I think I need to include more pressing assistance and maybe a dynamic day every week from now on.

Saturday, September 4, 2010

5 Rounds
25 Sledge Strikes, Right Side
10 Tire Flips
25 Sledge Strikes, Left Side
400m Run

Sunday, September 5, 2010

800m Run
5 Rounds of 20 KB Swings (55#), 10 Burpees, 10 SDHPs (55# KB)
800m Run

I was back in Texas for the weekend, down with the family at the ranch. I don't have a barbell set down there but I have a few toys so I was able to get in two burners. The Sledge/Tire Flip session really started to hurt by round 3 and the Run/KB workout always stinks. Looking forward to getting back to the gym.

Wednesday, September 1, 2010

Warm-up:
3 Rounds
3 TGUs each arm, 1 pood KB
10 Sott's Presses, Bar

Strength:
5RM Deadlift @ 465#
Press, 3x5 @ 175#

Finisher
5 Rounds For Time
5 HPCs @ 185#
100m Farmer's Walk, 75# DBs
200m Sprint
Total Time: 18:30 (average of 2:12 per round with rest)

Thanks to everyone who did my workout. It was a really good crew tonight. Deadlifts felt slow today, but I was able to grind out the reps so I'm still on schedule (deads the day after squats should be hard and probably isn't the best scheduling on my part). I had a weird moment during my second set of presses where I blacked out during the fourth rep. I held my breath too long doing valsava method, so I need to watch out for that in the future. Thursday is a rest day and then I'm going back to Houston on Friday for labor day weekend with the fam, so I won't be back in the gym until next Tuesday. Going to sneak in two workouts over the weekend (probably some odd object lifting and sprints at the ranch).

Tuesday, August 31, 2010

Warm-up: 400m Run

Strength: Squats, 3x5 @ 375#

Finisher:
Jackson: 30 Reps of everything
Thrusters 95#
Box Jumps 24"
SDHP 95#
Burpees
Power Snatch 95#
Double Unders
OHS 95#
Wall Ball 20#
19:49

Monday, August 30, 2010

Strength: Bench 3x5 @280#

1-mile Sandbag Carry with 150# Bag

AMRAP in 20 min.
3 HSPU
4 Chest to Bar
5 KTE
12 Rounds, Rx

Saturday, August 28, 2010

Warm-up:
DeFranco's Agile 8

Strength: Powercleans, 3x3 @ 215#

21-15-9
Double unders
Push ups

200 Ab-mat Sit-ups
Time: ~8:30

AMRAP in 30 minutes
Curtis P @ 95#
Run 400m every 5 minutes
Total: 52 Reps

2 Rounds:
25 Sledge Strikes, Right
25 Sledge Strikes, Left
200m 150# Sandbag Carry

August 27, 2010

Warm Up
400m Run

"Fight Gone Bad 420"
3 Rounds
20 SDHP
30 Push Press
40 Box Jumps
50 wall Balls
250 meter row
Time = 26:00 Rx

Actually felt better after this one than I do a normal FBG despite the increased reps. This was less of a sprint and I think the difference in order allowed me not to burn out my shoulders as quickly.

Wednesday, August 25, 2010

Warmup:
3 Round: 30 Double-Unders, 15 GHD Sit-Ups

Strength: Deadlift, worked up to 5 Reps @ 455#

Finisher:
3 Rounds
Deadlift, 225# 15-10-5
Run 400m
KB Swings, 2 pood 15-10-5
Time: 8:03

Great crew today, nice to see Manza back at it despite his new found desire not to be a full grown man. I reset my deadlifts today and am looking to add 10 pounds to my 5RM each time we deadlift until I am back to my previous strength levels but hopefully with better fitness levels and prettier.

Tuesday, August 24, 2010

Warm-Up
800m Run
Wallball, 50 reps @ 20#: 1:35 unbroken

Bench Press, 3x5 @ 275#

AMRAP 15min
12x Pushpress: 95lbs
9x Sumo Deadlift High-Pull: 95lbs
6x Burpee

8 Rounds + 6 Push Press

A big thank you to Sarah for taking the time yesterday to give me some coaching on kipping pull-ups. I'm going to try to work in some practice everyday after class until I get the movement down.

Monday, August 23, 2010

Warmup:
5 minutes of jumping rope (worked double unders, running in place, other footwork)

Box Jumps, worked up to 2 sets of 3 at 40 in. then 1 jump at 44 inches. Dragged Sarah into this with me and she has some major hops.

Squats 5x5 @ 365#

Finisher:
5 Rounds
Run 400m
25 Pullups (scaled to 15 per round)
Time: somewhere north of 20 min.

Squats felt pretty good today. My hamstrings were pretty beaten up from last weekend, so I found myself divebombing the squats and losing tension in the hole when I didn't focus on keeping my posterior chain tight. Will was very helpful pointing this out and this was pretty easy to correct. I had to scale the pullups in the finisher as I'm still not kipping. I really need to schedule a skills session for the kip as it's the one thing really holding me back right now.

Saturday, August 21, 2010

Warm-Up:
Jump Rope, 5 min

3 Rounds
10 Burpees
10 Ring Dips
10 Sandbag Squats

Angel
21-15-10
Thrusters, 95#
KB Swings, 1.5 pood
Pullups
Run 400-800-1600m
Time: 25:02

Bench Press, 3x5 @ 270#
GHRs, 3x5
GHD Sit-Ups 3x15
150# Sandbag Carry for 400m

Friday, August 20, 2010

Tabata FGB: 330

Wednesday, August 19, 2010

Warm-Up
3 Rounds
10 Pushups
20 KB Swings
30 Squats

Strength:
Worked up to a heavy split jerk single of 285#.

WOD:
AMRAP 20 min
5 Push Jerks @ 185#
10 Pullups
15 Box Jumps
7 rounds + 5 Jerks