Feb 23, 2010

part 1
A. Split Jerk - 3,2,1,3,2,1; rest 240 sec
B. Front Squat - 3,3,3,3,3; rest 240 sec
C. GHD Sit Ups - 100 for time

rest as needed
part 2
Running:
1 min @ 50%/1 min @ 90%
2 min @ 50%/2 min @ 90%
3 min @ 50%/3 min @ 90%
4 min @ 50%/4 min @ 90%
3 min @ 50%/3 min @ 90%
2 min @ 50%/2 min @ 90%
1 min @ 50%/1 min @ 90%

post times, loads and notes to comments
--------------------


No part 1 today, last WOD wrecked me. Been icing lower back all day. Tried picking up a barbell but realized very quickly this would be a bad idea.

Part 2. Was good to run again, but painful. Legs felt like they were 20 pounds heavier. Really had to dig in for the ladder on the way down. Couldn't resist giving the GHD sit ups a go 10 minutes after. Made it to 50 after 2:33 then shut it down.

Back to icing!

Feb 22, 2010

late March:
5 x [as many rounds in 3 minutes of 7 Dead Lift - 225#/155#, 7 chin ups]
rest 3 min b/t rounds
(record total rounds and reps as score)

post reps and rounds to comments
double on Wed and Sat for everyone
---------------

3
2
2
1+3 DL
1+1 DL
----
9 rounds (129 reps)

That was heavy. Definitely a weight I could do, but knew my power output wasn't going to be that high. Made sure to maintain good form throughout.

Feb 21

[Row Sprint 30 sec @ 100% effort; Rest 2:30 off rower; Repeat 5 times] x 2
rest 10 min b/t sets of 5
record total meters per 30 sec set
you should have 10 total scores
compare avg meters recorded on Feb 17th to this time

post times and meters to comments
-----------------




160, 160, 160, 159, 159 (Damper 6.5)
160, 161, 161, 160, 160 (Damper 7)
------
Average: 160.0
Feb 17: 156.6

Felt much stronger today. Slowest split this time was my fastest on the 17th. Using a higher damper definitely made a difference. Managed to get it down to 1:28/500m which is a PR for sure.

Feb 20

part 1:
A1. Hang Squat Snatch - 1,1,1,1,1,1,1; rest 180 sec
A2. Ring Dips - amrap in 30 sec x 7 sets; rest 180 sec
-------------


A1. 30 kg, 35, 37.5, 40(f), 35, 35, 40 (PR)
A2. 23, 22, 20, 23, 20, 17, 14

Literally forgot how to do a hang squat snatch until the 6th set...it was embarrassing (we haven't done these since October). However, last set felt relatively effortless in comparison, definitely have a few more kgs in me.

Was planing to do part 2 right after, but upper body was feeling muscularly fatigued after all those ring dips. Figured some recovery might do me well for all those chin ups and burpees.

rest as needed

part 2:
for time;
30 wall balls - 20/14# to 10 ft
80 double unders
20 KBS - 2/1.5 pd
30 toes to bar
50 walking lunges
50 chin ups
20 burpees

post loads, notes and times to comments
----------------
Part 2

12:34 Rx'd

WB: Ub
DU: Ub
KB: 8-7-5
T2B: 10-8-7-5
Lunge: Ub
Chin-ups: 15-10-8-7-5-5
Burpees: Ub

Hated to break up the KBs, but the 2 pood is still damn heavy for me..takes about 2 swings before I can get the first rep overhead, lots of wasted energy. Burpees were slow, but just kept moving.

Eating has been really weird lately. I'm just not hungry, I could literally eat once a day. Feel like I am force food down...I can't afford to lost a pound at a whooping 137 lbs.

Feb 18

Males - BWT below 150#
For time;
15 HSPU, 10 L Pull Up, 13 HSPU, 10 L Pull Up, 11 HSPU, 10 L Pull Up, 9 HSPU, 10 L Pull Up, 7 HSPU, 10 L Pull Up, 5 HSPU, 10 L Pull Up, 3 HSPU, 10 L Pull Up, 1 HSPU, 10 L Pull Up
------------
23:40

Spent about 2/3 of the time doing HSPUs. All HSPUs and L-pull ups strict. Last time doing similar WOD in 9-18-09 took me 26:40 (which had 16 less L-pull ups), so definitely some progress since then.

Feb 17

part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. DB Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GH Raises @ 2020; 15-20 x 4; rest 90 sec
----------------
A. 60 kg, 62, 65, 67, 70, 75
B1. 20#, 25, 30x7, 30x9
B2. 11, 11, 11, 9

Enjoyed the 3011 tempo on the DB split squats. Pleasantly surprised by reps on the GH raises, hamstrings were still really tight from last cycle. Previous AMRAP GH raises was 8, so definitely making some real progress there.

rest as needed
part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores
----------
159, 158, 159, 154
156, 154, 157, 156

Just couldn't get that rower to go faster than 1:30. Felt good overall, some left in the tank at the end.

Feb 14

A. AMRAP sets of 5 unbroken bench press - 150#/90# in 3:00
rest EXACTLY 2 minutes
B. AMRAP sets of 10 unbroken db walking lunges - 45#,30#/h in 3:20
rest EXACTLY 2 minutes
C. AMRAP Sets of 15 unbroken back extensions in 3:40
rest EXACTLY 2 minutes
D. AMRAP Sets of 20 unbroken double unders in 4:00

post total sets per letter to comments
(i.e. A-12, B-12, C-12, D-15)
weight must be racked after 5 reps for bench press
db's must be dropped after 10 lunges
hands at temples and elbows out for extensions
you must stop skipping after 20 reps are achieved for DU's
---------------
A - 3
B - 5
C - 5
D - 13

Nice to be able to Rx'd weights, although pretty heavy. Back extensions were agonizing, back was still tight from yesterday. Could hardly walk after BEs. Was chasing that 13 rounds of DUs after PTS set the bar at 12. Finished with 10 sec left, no misses.

Statistcal Analysis of Midwest Sectionals

 

a. Final ranking vs. WOD 1 ranking

  

b.  Final ranking vs. WOD 2 ranking

c. Final ranking vs. WOD 3 rankings

The following is a brief statistical analysis of the Midwest sectional. The fundamental purpose of this analysis is to determine the relative importance that each workout had on the final ranking of each athlete.  In an ideal competition each workout should equally predict/determine the final rankings (unless for some strange reason the organizers feel one workout should contribute less weight than others, but let us assume that is not the case).  

The degree of predictability, expressed as a percent predictability, can be determined using a least-squares regression analysis. But don't sweat the details, the basic idea itself is very simple.  For each workout make a graph of each athlete's final ranking in the competition vs. their ranking on the individual workout (see figures a-c above).  If a workout is strongly predictive (close to 100%)  all the points on the graph will made a tight band about a line i.e. 1st place overall gets first place on WOD 1 and 10th place overall gets 10th on WOD 1 etc.

From the above figures we see that WOD 1 (The Air Force WOD) forms a tight band of points, strongly predicting the final outcome (69% predictability). Whereas WOD 3 appears to have randomly scattered points, with a very low predictability of 28%. While WOD 2  has a  predictability of 47%. This analysis method can be also used for a combination of WODs. WOD 1 & 2 have predictability of 89%, WODs 1&3 giving 82%, while WODs 2&3 yielding 56%.

From these data it is clear that WOD 1 was overwhelmingly the determining factor of the final rankings. WOD 1 had a higher predictability, 69%, than both WODs 2&3 combined, 56%. In other words, the competition (from a final rankings point of view) was essentially over after WOD 1. Therefore specializing in the modalities of WOD 1 was a huge advantage in this competition.

When designing a competition it is obviously difficult to exactly determine the relative weight of each workout prior to the competition. That being said, making WOD 1 shorter (perhaps removing an exercise entirely, such as the front squats) may have made this a much more balanced competition. Alternatively, WOD 3 could have been increased in length.

Feb 13

"Nodar" (R.I.P. 1988-2010)

3 rounds for time:
35 DB Dead Lifts - 75#/h,50#/h
Row 1K
50 knees to elbows

post time to comments
DB's must touch floor at bottom
knees have to hit elbows at top of K2E
---------------
37:20
rounds: 11:07, 13:15, 12:58

Done with 60# DBs. Knew this would be a marathon, so did my best to just operate below that anabolic threshold, and maintain a constant pace. Really enjoyed the DB DLs, never used my hamstrings so much doing a DL. First round of K2Es smoked my abs, this made DLs much more challenging.

Feb 11

Locals:
AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3
Away:
Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3

(15 total sets for each group, use an AirDyne if you have one; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing; for Airdyners - its all out for 18 sec each set; warm up really well for sprinters)
--------------
Opted to do stationary biking for 25 sec/2 min (no Airdyne). Used one of those "reving" bikes, set to near maximal resistance. Last to sets of last round were very challenging. Good workout, but get the feeling it is just not the same thing as the Airdyne. Would love to try one one day...exponential increase in resistance with wheel speed, that is just sick.

Feb 10

A1. Power Snatch @ 11X1 - 2.2.2 x 5; rest 120 sec
A2. Close Grip Bench Press @ 30X0 - 4.4 x 5; rest 120 sec
+
5 sets:
25 unbroken box jumps - 20"/14"
Row Sprint 200 m @ 100%
rest 2 min

post loads and notes to comments
10 sec rest b/t drops - 2.2.2 means 6 reps per set and 4.4 means 8 reps per set, the weight will drop approximately 10-20% in each drop and approx 10% per set in the starting weight
--------------------
A1.
45kg/40/35
42/40/35
40/37/35
37.5/35/32.5
37/35/32.5

A2.
55kg/50
52.5/50
50/47
47/45
45/45

+

Row slowness (/500 m):
1:40.0
1:46.9
1:46.3
1:48.9
1:47.0

Wasn't feeling too great today, but was good to work with a bit lighter weight on the snatches, learned a little something with my hips...

Focused on minimal movement on the BJs, instead of jumping _up_ off the box, moving horizontally off the box. Legs were smoked after the row.

Feb 9th

Marchers:
A1. OHS @ 32X1; 6-8 x 4; rest 120 sec
A2. Muscle Ups - 8/set x 4; rest 120 sec
B1. Jump Squats - 10 explosive x 3 sets; rest 90 sec
B2. CTB Chin Ups - 20 reps x 3 sets; rest 90 sec
+
Tabata Mash:
Switch Lunges
Anchored Sit Ups

post loads, notes, reps, and times to comments
stay down there for the OHS
arms at full ext at bottom and top of MU
minimal squat on jump squats, rebound explosively
knee barely grazes ground on switch lunges, jump b/t steps
chest hits thighs AND body must be parallel to floor at top of sit ups - compare to Jan 30 score
-----------------
A1. 30kg x5, 30x6, 35x6, 40x3
A2.8, 6/2, 6/2, 6/2, 5/3
B1. 40 kg, 60, 80
B2. 20, 20, 19/1
+
Switchs:20,18,17,13,15,15,14,14(126)
Sit-ups:15,14,14,13,14,14,14,14(112)
Total: 238

Did jumping lunges as per catalyst athletics using a squat rack:

http://www.cathletics.com/exercises/videos/jumpingSquat.mov

Really, really liked these. However, based on the loads that others are posting there must be an alternative method...

Had a very tough time getting into the OHSs. Shoulders still super tight from last WOD. Those alternating lunges absolutely crushed my legs. I am loving the strength training+short metcon's.

Feb 7, 2010

A1. Touch and Go Dead Lift - 15 unbroken; rest 10 sec
A2. Kipping Ring Dips - 10 reps; rest 10 sec
A3. Slap Chest Push Ups - 10 reps; rest 180 sec
4 sets
B1. 25 back extensions unbroken; rest 10 sec
B2. 25 push ups; rest 90 sec
4 sets
C. AMRAP Double Unders in 5 minutes
D. Spend 5 minutes on HSPU practice - few reps, short breaks, perfect form

post times, loads and notes to comments
------------

A1. 70 kg, 80, 90, 80
A2. All unbroken
A3. All unbroken

B1. All unbroken
B2. Very broken, 3 and 4 sets

C. 300

D. 6 All singles, was absolutely smoked, no strength left

Really pumped about the 300 DUs, especially since I managed to take the Rx'd rest between A,B and C. Ever since the burpee/chin-up WOD of the comp I have found this new extra gear to just keep moving. Last Rhiannon (in October) was 441, so this is a big improvement.

Push-ups were brutal in B, had no strength left. Went back down to 80kg on the dead...last 4 reps of set @ 90kg was literally holding on by my fingertips.

Feb 6, 2010

A1. High Bar Back Squat @ 40X1; 4-6 x 5; rest 90 sec
A2. L Pull Ups @ 2121; amrap x 5; rest 90 sec
B. DB Split Squat @ 3131; 5-7/leg x 4; rest 45 sec b/t legs
C. 100 GHD Sit ups for time
(knee touches ground on split squat; ass to grass on back squat; use same method for GHD sit ups as last week)
-------------

A1. 50 kg, 55, 60, 65x4, 62x5
A2. 8, 6, 6, 5, 6
B. 15# x8, 20x8, 25x6
C. 5:09 (20 sec faster than last)

Loving the lower body work, squats felt awesome. 4th set not quite at tempo, so put the weight down a bit. GHDs felt smoother today.

Feb 4, 2010

7 sets for total time:
30 double unders
20 chin ups
10 push jerk from rack - 135#/95#
rest 2 min

post loads and total time to comments
-----------------


PJ @ 40 kg

1:36
1:39
2:31
2:19
2:39
2:44
2:51
-----
16:19

Everything unbroken first 2 rounds, then tried to strategize on round 3 with horrible results. Said screw it, do what that back of the t-shirt says, who cares if I am a bit slower. Much better results from there on in, PUs and PJs never more than 2 sets and all DUs unbroken.

Feb 3, 2010

A. quickly build to a tough 3 in the Dead Lift - NOT a 3RM; rest no more than 60 sec b/t sets
B. Bench Press @ 10X1 - 60% 1RM; 8 sets of 3; rest 30 sec
C. Hang Power Clean @ 12X1; 3 sets of 3 - 80% effort; rest as needed
D. GH Raises @ 2010; 15 x 5 sets; rest 90-120 sec
----------------


A. 70 kg, 90, 100, 110 (240#)
B. 52.5 kg
C. 50 kg, 60, 50
D. 5 sets x 7 reps unbroken

Not there today. Everything felt heavier than normal, so just kept it light and focused on tech. Surprisingly, the only thing that felt good was the GHD raises, really feel like I am here.

Feb 2, 2010

3 sets:

10 thrusters – 120#/80#

Row 2 min @ 90% effort

Rest 2 min

+

3 sets:

10 front squat – 135#/95#

90 sec high knee skipping

rest 2 min

+

21,15,9 rep rounds for time;

Chin Ups

Burpees

-------------------

Thruster @ 100#: 10, 7/3, 6/4
Row: 528m, 519, 509
+
FS @ 110#: 8/2, 7/3, 6/4
High Knee skips: 100, 100, 114
+
Chin/burpees: 5:55

This kicked my ass. Weights were all really heavy for me. Happy with the thrusters and FS, all the unbroken training has rewired my perceived limits, managed to squeeze out 2-3 more reps after I felt ready to quit. First time doing the high knee skips, I would only get to 30 reps after a minute, then finally find my rhythm and then go unbroken for 70-80 reps. Was in survival mode going in the last couplet, wanted sub 6 and got it, felt pukie but pushed hard.

Jan 31, 2010

A. Dead Lift 55% of your 1 from Thursday; 10 sets of 3 reps; rest 45 sec b/t sets

B1. Ring Push ups @ 31X1; amrap (-2) x 3 sets; rest 60 sec

B2. 10 Power Clean "touch and go" unbroken x 3 sets; rest 60 sec

C1. Clap Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec

C2. Push Ups @ 10X0; amrap (-2) x 3; rest 10 sec

C3. KBS - 20 unbroken x 3; rest 10 sec

C4. 20 Back Extensions @ 1010 x 3; rest 180 sec

------------------

A. 80 kg
B1. 13, 13, 10
B2. 40 kg, 50, 60x7
C1.10, 9, 7
C2. 7, 5, 5
C3. 1.5 pood
C4. All unbroken

DLs felt fast and strong. PCs felt good, not quite there for the 60 kg, but close..60 kg was close to my 1RM not too long ago. Back extensions painful after KBS. Good workout.

Jan 30, 2010

A1. Front Squat @ 30X0; 4-6 x 5; rest 20 sec
A2. 25 kipping chin ups; rest 180 sec
B1. DB Forward Lunges @ 1010; 6-8/leg x 3; rest 90 sec
B2. Powell Raises @ 3010; 8-10/arm x 3; rest 90 sec
C. Tabata Sit Ups - low score
---------------
A1. 40 kg, 50, 55x5,60x4, 60x4
A2. 25, 25, 20/5, 10/5/5/5, 10/5/5/5
B1. 25 lbs x8, 35x8, 45x6
B2. 7.5x10, 10x10, 15x8
C. 12

Last 2 rounds of A were very challenging. Still wrecked from the 100 GHD situps...made the sit-ups more difficult than usual.

Jan 28, 2010

A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
compare to here

cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead

--------------------------

A. 110 kg x3, 145 x 1 (PR)
B1. 40 kg, 41, 42,5, 45
B2. 24 kg, 28, 28, 28
C. 7x 10 lbs, 5x12, 4x15

Felt wicked strong today, the pot was hot. Know I wasn't even supposed to do a 1RM, but hit a 5 kg PR. Still had more in me for sure, close to that 2.5 x bodyweight, 10 more kg to go. KB swings 4 kg heavier than last time.

Jan 27, 2010

A1. OHS @ 42X1; 4-6 x 4; rest 90 sec

A2. L Pull Ups @ 2121; amrap x 4; rest 90 sec

B. DB Split Squat @ 3131; 6-9/leg x 3; rest 45 sec b/t legs

C. 100 GHD Sit ups for time

(knee touches ground on split squat; ass to grass - WAY below parallel on OHS and hold it there for 2 sec)

------------------

A1. 30 kg x5, 30x6, 35x6, 40x4 (PR)
A2. 8, 6, 6, 6
B. 15 lbs x6, 15x9, 15x9
C. 5:29

OHS coming along, feeling a lot more confident and stronger. Focused on deep 2 sec hold. L-PU straight leg above parallel, had Kelli watch my form. Legs toast after split squat, really liked these. GHDs were 2009 games ROM, these were tough.

Big Dawgs Comp 3

WOD 1
3 sets of 15 OHS

WOD 2
2K row and AMRAP Double Unders in 10 minutes

WOD 3
50 CTB chin ups
50 push up burpees

Rules:
- workouts have to be done in this order
- you have a 5 hour time limit from start of OHS workout to finish of chin up/burpee workout
- OHS - when taken from rack, bar has to stay overhead until reps are complete; rest as needed b/t sets and in set, video taken from side; ass to grass (I will be very picky on depth for this one), there must be ONLY 3 sets for max effort for 15 reps, please be honest on this; for weight lifted
- Row/DU - row has to go first to completion of 2K; for time and reps
- chin up/burpee - chest to bar, chest to deck, clap overhead with body at upright full extension at top (no bending over at top with clap), chin ups first all 50, then burpees; for time

----------------

BW: 136 lbs
WOD 1: 55 lbs (66x12)
WOD 2: 7:46+ 102 DU's
WOD 3: 6:13

All WODs are appropriately labeled and found at:

http://www.youtube.com/user/erikluber#p/u

Jan 21, 2010

training:

A. Dead Lift - 50% 1RM; 6 sets of 3; rest 30 sec
B. 20"/14" box jumps - 20 straight; 30 sec rest x 3
C. HSPU - 5 perfect reps; rest 30 sec x 3
D. Muscle Ups - 3 unbroken; 30 sec rest x 5

post loads and notes to comments
work on speed of movements with perfect execution and confidence

-----------------

A. 70 kg
B. fast and perfect form
C. 5,5,4/1 (strict)
D. unbroken

Felt great today. Feel ready for the comp on Sat.

Jan 20, 2010

Training:

A. Split Jerk - 1,1,1; rest 240 sec

B. Hang Power Clean - 3,3;3; rest 240 sec

C. 10 CTB Chin Ups; 3 sets; rest 60 sec b/t sets

D. Row 30 sec @ 70%, rest 30 sec, Row 30 sec @ 80%, rest 30 sec, Row 30 sec @ 90%

post loads and notes to comments

keep intensity high per set; speed is priority over weight

---------------

A. 65 kg, 67.5, 70 (PR)
B. 60 kg, 65, 70 (1+f)
C. butterfly
D. 239 W, 323, 357

Felt better today. Cleans not as explosive as I would like. Underestimated 70% on rowing.

Jan 19, 2010

Training:

A. Back Squat @ 30X0; 1,1,1,1; rest 240 sec

B. Tabata Push Ups - low score - 4 sets only

C. AMRAP Double Unders in 2 min

D. GHD Sit Ups - 20 x 2

post loads and notes to comments

back squat is not for 1RM, just challenging but confident 1's

make push ups reps extra perfect

--------------

A. 80 kg, 80, 85, 90
B. 14, 14, 14, 7 (just crashed hard)
C. 150 (wanted 180+)
D. unbroken

Didn't have it today. I always seem to feel out of it during 4pm workouts. Just got to regroup and get my shit together for tomorrow.

Jan 16, 2010

Training:

part 1:

As many rounds in 20 minutes;

30 unbroken wall balls - 20#/14# to 10 ft

30 unbroken double unders

rest 8+ hours

part 2:

30 reps for time - Snatch 135#/95#

workouts must be done in this order

sit to ball for wall balls; any pausing with ball in hand constitutes a break

snatch can be power snatch, squat snatch, split snatch, as long as bar does not lower until arms and legs are locked out

post rounds only for part 1 and time for part 2 to comments

-------------

Part 1:

5 rounds

Haven't felt this great in a while! Definitely exceeded my expectation on this WOD. Can't ever remember my legs feeling this strong on WBs. Last 5 reps of last 2 rounds were absolute torture, never ever would have done them if it didn't have to be unbroken, good to have that push, and know i can do it. DUs were a non issue, no misses.

Part 2:
6:11 done @ 40 kg

No pop in my legs/hips, snatches felt heavy. Legs still feeling it from part 1, would have liked more rest, but off to Jasper tonight to get in a day of skiing tomorrow.

Jan 14, 2010

Training:

"unbroken"

for time;

20 unbroken chin ups

Row 500 m

20 unbroken chin ups

Row 500 m

20 unbroken chin ups

post time to comments

results (top male time - 5:29, top female time - 7:32)

http://orangecoastcrossfit.com/wp-content/uploads/2010/01/oc-throwdown-final-results2.pdf

"If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT"

---------------

8:29

I needed that, nice to finally do something as Rx'd. Definitely would like another crack at though. Lost a lot of time on the transitions. The PUs took me an average of 30 sec, and my rows were 2:06 and 2:11, and took a 20 sec break before the last set of PUs...so somewhere I lost 1:49. I need to convince the people at the gym to let me move the rower right up to the chin up bar...

Jan 13, 2010

Training:

part 1:

5 sets for total working time:

15 unbroken push press - 95#/65#

10 burpees

25 unbroken box jumps - 20"/14"

rest 2 min

rest 8+ hours

part 2:

run 400 m - 9 sets

(sets 1,4,7 are @ 70%, sets 2,5,8 are @ 80%, sets 3,6,9 are @ 90%)

rest EXACTLY 2 min b/t sets

part 1:

chest to deck burpees and 2 hands overhead to touch object 8" away from 2 hand max standing reach; lockout arms and knees at same time for push press; hips at full extension at top for box jumps; no pauses allowed on floor or top of box for box jumps...breaking is constituted by double dip on ground, pause on top without rebound, etc...

part 2:

one has to know different gears, find them and post about it

post total working time for part 1 and notes on running for part 2 to comments

--------------

Part 1:
2:00, 2:41, 3:00, 3:00, 2:46
Total = 14:26

After round 2 had to take the weight down from 77# to 66#, this was a good decision. After round 1 couldn't stand up, legs were toast. Had to take burpees slower if I was going to survive the unbroken BJs. Good to have specified unbroken BJs though, I need that mental push on them.

Part 2:
1:39, 1:26, 1:18
1:36, 1:25, 1:20
1:34, 1:27, 1:17

Felt OK. Pacing was good, but times were frustrating. Square corners on the track really slow you down, my 400m PR is 1:03...

Jan 12, 2010

Training:

A1. Front Squat @ 20X1; 2-3 x 5; rest 180 sec

A2. Chin ups [3 strict/6 kipping/9 chest to bar] x 5; rest 180 sec

B. Dead Lift @ 12X1 - 60% 1Rm; 8 sets of 2; rest 45 sec b/t sets

C1. 15 toes to bar x 5 sets; rest 45 sec

C2. 15 GHD Raises x 5 sets; rest 45 sec

post loads and notes to comments

----------

A1. 60 kg, 65, 67.5x2+f, 67.5x3, 70x2
A2. All unbroken, easy
B. 85 kg
C1. All unbroken
C2. 8/2, 7/3, 7/3, 6/4, 4/2/2/2

FS felt good. Wish I had a weight vest for the PU complex. Not ready for 15 on GHD raises, but they are starting to feel a bit stronger which is nice.

Jan 10, 210

Training:

A. Clean Grip Power Snatch @ 12X1; 2-3 x 5; rest 180 sec

B1. Snatch Grip Dead Lift @ 30X0; 4-6 x 3; rest 10 sec

B2. KBS @ 1010; 10-15 x 3; rest 10 sec

B3. GHD Back Extensions @ 2010; 12-20 x 3; rest 180 sec

C. Tabata Push Ups - low score

post loads, notes and low score for C to comments

--------------

A. 30 kg, 35, 35, 30, 30
B1. 70 kg x6, 75x5, 75x5
B2. 1.75 pood x15, 2x7, 1.75x8
B2. 14, 12, 13 (hands at temples)
C. 9 (Chest 2 Deck)

Clean grip snatch was difficult, my regular snatch is still not where it needs to be (receiving too much weight with my quads), so low weight more focus on tech. Part B smoked my lower back, the 2 pood was bit too heavy, but glad I went for it. Did exactly 9 reps each round for Tabata push ups, was the perfect amount, barely made the last round, do 7 singles.

Jan 9, 2010

Training:

part 1:

A. as many 1-5 ladders in 10 min - 225#/155# back squat; rest 5 min

B. BB jump squats - 30% of 1RM back squat; 6 sets of 6 reps; rest 60 sec b/t sets

C. GHD Sit ups - 5 sets of 20 reps; rest 45 sec b/t sets

rest 8+ hours

part 2:

AMRAP Double Unders in 45 sec

15 sec rest

AMRAP Chin Ups

2 min rest

5 sets for total points

(points are accumulated by multiplying your total DU reps/round by the chin up reps/round, then adding all 5 sets together, i.e. round 1 = 75 DU multiplied by 40 chin ups = 3000 points for that round...add this # to the other 4 sets and that is your score)

Ladder for A is...perform 1 back squat, rack the weight on stands, take weight off the rack and back onto you, perform 2 reps, rack weight again, take weight off the rack and back onto you again, perform 3 reps..up to 5 reps, then start again at 1 rep...each time you get to 5 reps, that is one ladder.

Jump Squats in B...ensure you explode through heels on hip extension, not toes, minimal ground contact time

post ladders and notes for part 1 and total points for part 2 to comments

---------------------

Part 1:
A. 2 ladders +3 reps = 33 reps @ 70 kg
B. 30 kg (1Rm = 95 kg)
C. 20, 20, 10/10, 10/6/4, 10/7/3

Legs are smoked, that was awesome! Definitely need more of that. Improving leg strength is number 1 training goal this year. BB umps felt explosive, nice cool down after the ladder. Abs still sore from last GHDs, so had to break these up.

Part 2:

86(PR)/27
60/13
51/12
50/12
53/13
------
5003

Thank you Rob Sifton. Switching to the shorter rope is the best thing that ever happened to my doubles. Hit a PR on the first round, could have kept going, I'll have that 100 unbroken soon. Arms were absolutely smoked after the first round, pull-ups went down the drain hard. Got just under half of my points on the first round. All in all felt great today.

Jan 6, 2010

Training:

7 sets;
1 strict chin up
2 L Pull ups
3 butterfly kip chin ups
4 chin break vertical chin ups
5 chest to bar chin ups
rest 2 minutes
+
For total time;
AMSAP L-Sit - 3 attempts; 60 sec b/t attempts
+
For total reps;
30 sec high speed double unders, 30 sec rest x 10

post notes for chin up work, total time for L sits and total reps for DU's to comments
skill and perfection of movement, not time is paramount on chin up work
L sit is knees COMPLETELY straight for entire movement, and ankles above hips

---------------

A. All unbroken until the last 3 reps of the last set.
Forearms were smoked really badly. Can't remember the last time they hurt that bad.
B. 5, 9, 7 = 21 sec done on parallets. Biggest issue was forearms.
C. 60, 60, 33, 33, 30, 35, 31, 23, 36, 33 = 374
Done with a shorter rope, want to work on getting more efficient. Definitely could feel the different, motion felt tighter, but I crashed pretty hard after round 2. Think I might take an extra rest day tomorrow, my entire body is feeling pretty beat up.

Jan 5, 2010

Training:
A. Hang Squat Clean - build to a tough but not 1RM; take no more than 7 minutes; rest 2 minutes
B. 10-1 135#/95# hang squat clean ladder; rest 5 minutes
C. 3 sets of 30 GHD sit ups; rest as needed b/t sets

post highest load for A, time for B and notes for C to comments
ladder is unbroken, if bar rests on floor in set, start again
no pause is needed at hang in A

-------------

A. 163 (PR)
B. 15:16 @ 110#
C. 30, 20/10, 17/13

First time using lifting shoes, wow. Huge, huge PR on the squat clean, previous was 143#. The bar was just flying up, can definitely do more. Unfortunately my legs are still pathetically weak, front squat hugely limiting factor.

Ladder was absolute pain, 110# was really heavy for me. A fully laid on my back like a dead animal, cause that is how I felt. Hammies still tight from last workout.

Jan 3, 2010

Training:
A1. HSPU @ 2010 - amrap (-2) x 3 sets; rest 60 sec
A2. Semi Stiff Legged DL @ 4011; 8-10 x 3; rest 60 sec
B1. Ring Push Ups @ 2010 - amrap (-2) x 3 sets; rest 45 sec
B2. KBS - 25 unbroken x 3; rest 45 sec
C1. Dips @ 2010 - amrap (-2) x 3 sets; rest 30 sec
C2. GHD Raises @ 2010; 10-15 x 3; rest 30 sec

post loads, notes and reps to comments
amrap (-2) means you attempt a max rep set but stop approximately 2 reps short of failure on speed
swings to just inches above forehead

--------------------

A1. 7, 5, 4
A2. 115, 158x8, 158x7
B1. 12, 8, 6
B2. 62, 53, 44
C1. 8,6,7
C2. 9,8,7

First WOD back at home in a full gym, it was awesome! HSPUs feel like they are getting a lot stronger. Thought I was going to puke doing the KBS, but managed all unbroken. Dips done on rings. GHD raises very broken, but I need to keep at them, eventually I will grow some hamstrings.

Jan 2, 2010

Training:
A1. OHS @ 3010 - 10 x 10; 90 sec rest
A2. Supinated Strict Chin Ups @ 3010; 10 x 10; rest 90 sec
+
GHD Sit Ups - 3 sets of 25

post loads used to comments
get deep on squats
pay attention to tempo; no rest is to be taken at bottom or top of either movement
the goal is challenging sets for 1-5, tough for 6-8 and barely make-able for 9-10
-----------------------

A1. 20 lbs, 25, 30, 35, 40
A2. 10, 9, 7, 7, 5
+
K2E. Unbroken

Did a set of 45, wrists were killing me, called it quits. Was also running out of time. Chins were brutal at that tempo.