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

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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

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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

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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

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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

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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.