With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
I got 20 rounds. Used the butterfly kip and had my hands bleeding at 18.
Thursday, September 30, 2010
Deadlift, push-ups
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
Time - 9:40
I actually did 11 rounds because I lost my count. I thought I was doing one extra but I did not want to take the time to count them all up and then still have one more if I was wrong. The 10th round was 9:40 and the 11th was 10:32. Has some grip trouble as my hand was missing som skin from all the pull-ups the day before and I kept a loose grip.
135 pound Deadlift, 15 reps
15 push-ups
Time - 9:40
I actually did 11 rounds because I lost my count. I thought I was doing one extra but I did not want to take the time to count them all up and then still have one more if I was wrong. The 10th round was 9:40 and the 11th was 10:32. Has some grip trouble as my hand was missing som skin from all the pull-ups the day before and I kept a loose grip.
Monday, September 27, 2010
"Fight Gone Bad"
Ron and I discovered I did this one wrong. I did 45lb SDHP when it should have been 75lbs. I am pretty mad at my self. However, I still think I would have made my goal of 350 total reps with the correct weight anyway.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - sub was burpees, 1 burpee = 1 calorie
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball 31, 31, 30 = 92(PR by 1)
Sumo deadlift high-pull 40, 40, 32 = 112(PR by 32!)
Box Jump 31, 25, 20 = 76(PR by 3)
Push-press 20, 22, 20 = 62(PR by 19!)
Burpees 18, 14, 17 = 48(PR by 6)
1st round = 140(PR by 17), 2nd = 132(PR by 24) 3rd = 119(PR by 21)
Overall =391(PR by 62!)
As soon as I saw this one I was excited. I drank water the night before like it was free lemonade at a spicy chilly contest. Ron kept time for me on Sunday morning. Next time I do it, I will have to have a good time keeper again. He wrote everything down and always gave me a 45, 30, 15 second count down so I knew exactly where I was every minute. The two areas I wanted to improve on were SDHP and Push-press. Last week there was a WOD with SDHP where I learned if I push the weight down in addition to pulling it up I pump the reps out much faster. I did and PRed by 32 reps. Last week also had a shoulder press WOD which made me think I had been doing Shoulder press instead of Push-jerks. I switched to Push-jerks and had another big PR. This makes me happy but I have a real since of accomplishment because I PRed in every single category on this WOD. I am gunning for 400 or better next time. I think I can keep my reps the same in most categories but bump up to 23-25 in Push-press and always get 40 in SDHP. That will do it, but I would love to PR in each category again.
7-15-10
Wall-ball 31, 30, 30 = 91
Sumo deadlift high-pull 30, 29, 21 = 80
Box Jump 30, 23, 20 = 73
Push-press 17, 14, 12 = 43
Burpees 15, 12, 15 = 42
1st round = 123, 2nd = 108 3rd = 98
Overall =329
1-20-2010
Wall Ball = 32, 26, 21 Total:79
S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59
1st round = 135, 2nd =104 3rd = 85
Overall Total= 324
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories) - sub was burpees, 1 burpee = 1 calorie
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Wall-ball 31, 31, 30 = 92(PR by 1)
Sumo deadlift high-pull 40, 40, 32 = 112(PR by 32!)
Box Jump 31, 25, 20 = 76(PR by 3)
Push-press 20, 22, 20 = 62(PR by 19!)
Burpees 18, 14, 17 = 48(PR by 6)
1st round = 140(PR by 17), 2nd = 132(PR by 24) 3rd = 119(PR by 21)
Overall =391(PR by 62!)
As soon as I saw this one I was excited. I drank water the night before like it was free lemonade at a spicy chilly contest. Ron kept time for me on Sunday morning. Next time I do it, I will have to have a good time keeper again. He wrote everything down and always gave me a 45, 30, 15 second count down so I knew exactly where I was every minute. The two areas I wanted to improve on were SDHP and Push-press. Last week there was a WOD with SDHP where I learned if I push the weight down in addition to pulling it up I pump the reps out much faster. I did and PRed by 32 reps. Last week also had a shoulder press WOD which made me think I had been doing Shoulder press instead of Push-jerks. I switched to Push-jerks and had another big PR. This makes me happy but I have a real since of accomplishment because I PRed in every single category on this WOD. I am gunning for 400 or better next time. I think I can keep my reps the same in most categories but bump up to 23-25 in Push-press and always get 40 in SDHP. That will do it, but I would love to PR in each category again.
7-15-10
Wall-ball 31, 30, 30 = 91
Sumo deadlift high-pull 30, 29, 21 = 80
Box Jump 30, 23, 20 = 73
Push-press 17, 14, 12 = 43
Burpees 15, 12, 15 = 42
1st round = 123, 2nd = 108 3rd = 98
Overall =329
1-20-2010
Wall Ball = 32, 26, 21 Total:79
S.D.H. = 21, 11, 11 Total:43
Box Jump = 43, 32, 25 Total:100
Push Press =16, 15, 12 Total:43
Kettel Bell = 23, 20, 16 Total:59
1st round = 135, 2nd =104 3rd = 85
Overall Total= 324
Friday, September 24, 2010
12 different exercises
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Time 16:36
I was not burning as bad as I thought I would on this one. Went unbroken on about 1/2 the exercises and broke the others about in half, usually doing a little over half the reps before stopping to so the rest.
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Time 16:36
I was not burning as bad as I thought I would on this one. Went unbroken on about 1/2 the exercises and broke the others about in half, usually doing a little over half the reps before stopping to so the rest.
Thursday, September 23, 2010
Shoulder Press
3-3-3-3-3-3-3
95
105
110
115
125
130
135
Homecoming week and late at night. Skipped a long WOD for this one. All were good and clean with no bounce. I just need to get stronger.
95
105
110
115
125
130
135
Homecoming week and late at night. Skipped a long WOD for this one. All were good and clean with no bounce. I just need to get stronger.
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Time - 19:37
This one was not too bad because running and back extensions are two of my strengths. I focused on running and not trotting. I also did the exercises unbroken but it did have my back and the back of my legs burning pretty good.
Run 800 meters
50 Back Extensions
50 Sit-ups
Time - 19:37
This one was not too bad because running and back extensions are two of my strengths. I focused on running and not trotting. I also did the exercises unbroken but it did have my back and the back of my legs burning pretty good.
Tuesday, September 21, 2010
Deadlift, Max rep Handstand push-usp
Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups
315/11
315/12
325/12
335/8 (Narrow Hands)
345/9 (Narrow Hands)
Did this one at about 9:00 after about 4hours of building a homecoming float. I was pretty tired. I can do more on deadlift but I started with focus on form. The last set was my 1rep max at one time. I did not "bounce" the weight for the second and third reps. I would take only one breath and go again. Felt pretty good and back feels fine today. That kind of thing used to really mess it up. I did not like the way my hands were sliding and spreading apart on the HSPU so I did my last two sets with them close together this is obviously harder. I almost got 10 on last set but could not lock out elbows.
Deadlift, 3 reps
Max rep Handstand push-ups
315/11
315/12
325/12
335/8 (Narrow Hands)
345/9 (Narrow Hands)
Did this one at about 9:00 after about 4hours of building a homecoming float. I was pretty tired. I can do more on deadlift but I started with focus on form. The last set was my 1rep max at one time. I did not "bounce" the weight for the second and third reps. I would take only one breath and go again. Felt pretty good and back feels fine today. That kind of thing used to really mess it up. I did not like the way my hands were sliding and spreading apart on the HSPU so I did my last two sets with them close together this is obviously harder. I almost got 10 on last set but could not lock out elbows.
Row or S.D.H.P.
Four rounds for time of:
Row 500 meters
Rest 3 minutes
4-20-10
1:12
1:03
1:01
1:05
This Time
1:00 (:12PR)
:56 (:07PR)
:55(:06PR)
:53(:12PR)
Total PR of 37 seconds
I learned to push the bar down to get a better time. I remember doing this one last time and being out of breath on the last round. Not the case this time. I am better shape and I have a stronger back. I just closed my eyes went to my happy place and blasted through this thing. One of the easier WODs for a while.
Row 500 meters
Rest 3 minutes
4-20-10
1:12
1:03
1:01
1:05
This Time
1:00 (:12PR)
:56 (:07PR)
:55(:06PR)
:53(:12PR)
Total PR of 37 seconds
I learned to push the bar down to get a better time. I remember doing this one last time and being out of breath on the last round. Not the case this time. I am better shape and I have a stronger back. I just closed my eyes went to my happy place and blasted through this thing. One of the easier WODs for a while.
Thrusters, Muscle-ups
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up
2:04/4:09
6:06/7:43
8:27/9:06
Total time - 9:06
The 165 thrusters were so heavy. They gassed me pretty bad. I had to rest two long and did not have much umph left for muscle ups. I also had a few times I did not get the thruster up high enough above my head to lock my arms out. Those reps don't count and slow me down. Next time I have to focus on each rep so I don't waist time and energy.
165 pound barbell Thrusters
Muscle-Up
2:04/4:09
6:06/7:43
8:27/9:06
Total time - 9:06
The 165 thrusters were so heavy. They gassed me pretty bad. I had to rest two long and did not have much umph left for muscle ups. I also had a few times I did not get the thruster up high enough above my head to lock my arms out. Those reps don't count and slow me down. Next time I have to focus on each rep so I don't waist time and energy.
Monday, September 20, 2010
"Kelly"
Five rounds for time of: Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time 25:51
I did not blast any part of this workout. I just stayed steady. Box jumps were unbroken except for when I lost balance and wall-ball was unbroken. I did this one before with a time of 29:20 but it was only a few weeks after my wreck so the 3:29 PR is not as big as it sounds. Actually, I think I should have been faster but I was just unfocused.
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Time 25:51
I did not blast any part of this workout. I just stayed steady. Box jumps were unbroken except for when I lost balance and wall-ball was unbroken. I did this one before with a time of 29:20 but it was only a few weeks after my wreck so the 3:29 PR is not as big as it sounds. Actually, I think I should have been faster but I was just unfocused.
Thursday, September 16, 2010
Inverted hangs and Ring Push-ups
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Well, I had to scale way down on this one I started lowering myself fully tucked. After a while I would let my self straighten out after I passed 90 degreese. Then I started lowering myself with knees tucked but lege feet out and when I finished I was extending one leg pretty well. I started with palms facing forward, thinking my biceps were strongest but that was a mistake. When I switched and had palms facing back it felt more natural and seemed easer even if I may not be as strong that way. As for ring push-ups, Wow thay are nothing like regular push-ups. I remember a WOD where I tried to beat Ron not knowing he did regular push-ups. I did not understand what a diference it was because I was focused on blasting through the WOD. This work out focused on moving SLOWLY and methodically which would be easy for 15 normal push-ups but it is a killer on the rings.
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Well, I had to scale way down on this one I started lowering myself fully tucked. After a while I would let my self straighten out after I passed 90 degreese. Then I started lowering myself with knees tucked but lege feet out and when I finished I was extending one leg pretty well. I started with palms facing forward, thinking my biceps were strongest but that was a mistake. When I switched and had palms facing back it felt more natural and seemed easer even if I may not be as strong that way. As for ring push-ups, Wow thay are nothing like regular push-ups. I remember a WOD where I tried to beat Ron not knowing he did regular push-ups. I did not understand what a diference it was because I was focused on blasting through the WOD. This work out focused on moving SLOWLY and methodically which would be easy for 15 normal push-ups but it is a killer on the rings.
Thrusters and weighted pull-ups
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Time - 9:28
First goal was to be under 8. Then as I was doing it 9 and finally my goal was to stay out of double digits. I was better with the 135lb thrusters than I thought. But, I still had to break things up. Also, the weight usually fell out off my feet after 5 or 6 reps so I had to break that up also.
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Time - 9:28
First goal was to be under 8. Then as I was doing it 9 and finally my goal was to stay out of double digits. I was better with the 135lb thrusters than I thought. But, I still had to break things up. Also, the weight usually fell out off my feet after 5 or 6 reps so I had to break that up also.
Monday, September 13, 2010
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Time - 41:43
Wow! This thing kicked my butt! I felt buried on each round. The 135 thrusters were by far the hardest they gassed enough that things that should have been easy were not. I did them unbroken about half the time; I have to improve there. I did this one before with a time of 37:49. How did that happen. I must have warmed up better and I was probably not on the day before a rest day. Anyway, this one was pretty disappointing.
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Time - 41:43
Wow! This thing kicked my butt! I felt buried on each round. The 135 thrusters were by far the hardest they gassed enough that things that should have been easy were not. I did them unbroken about half the time; I have to improve there. I did this one before with a time of 37:49. How did that happen. I must have warmed up better and I was probably not on the day before a rest day. Anyway, this one was pretty disappointing.
"Helton"
Three rounds for time of: Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Time - 29:51]
When I looked at this thing made my goal to be under 30 minutes. I finished my first round in under 10 but it is usually my fastest round. I really focused on keeping my head in it and finished round two at a little over 20 so I had to really blast it to get under 30. This is a good WOD. My main problem on it was that I did it in the dark after a party where I ate too much. That should make it easier to PR next time.
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Time - 29:51]
When I looked at this thing made my goal to be under 30 minutes. I finished my first round in under 10 but it is usually my fastest round. I really focused on keeping my head in it and finished round two at a little over 20 so I had to really blast it to get under 30. This is a good WOD. My main problem on it was that I did it in the dark after a party where I ate too much. That should make it easier to PR next time.
"Fran"
Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster
Pull-ups
Time 3:29 = Big PR!
My first recorded time was on 5-26-10 and it was 5:49. I PR with 4:59 on May 26. It was a 49 second PR and an improvement of 14% on my time. Today I PRed by 90 seconds which is an improvement of 30%!!!!!!!!!! 30% is amazing to me! That is huge. Jenni is sick of me talking about it but it excites me because I can see big improvement where I have not felt like I have been improving much lately. I did take a few breaths before I did Pull-ups and before I picked up the bar. That is where I can speed up next time. All sets were unbroken. I had the butterfly kip down better than ever. I actually felt like I was catching my breath on the Pull-ups and I was pumping those things out. Another reason for the big PR is that it was after a rest day and I did not get to run this AM. But I plan to take time off again when this thing comes back around.
Pull-ups
Time 3:29 = Big PR!
My first recorded time was on 5-26-10 and it was 5:49. I PR with 4:59 on May 26. It was a 49 second PR and an improvement of 14% on my time. Today I PRed by 90 seconds which is an improvement of 30%!!!!!!!!!! 30% is amazing to me! That is huge. Jenni is sick of me talking about it but it excites me because I can see big improvement where I have not felt like I have been improving much lately. I did take a few breaths before I did Pull-ups and before I picked up the bar. That is where I can speed up next time. All sets were unbroken. I had the butterfly kip down better than ever. I actually felt like I was catching my breath on the Pull-ups and I was pumping those things out. Another reason for the big PR is that it was after a rest day and I did not get to run this AM. But I plan to take time off again when this thing comes back around.
Thursday, September 9, 2010
S.D.H.P., Front Squat, GHD, Box Jumps
Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
Time - 17:24
My goal was to just keep going. It was very humid and I wanted a drink but I stuck with it and I think this was a pretty good time for me. I need to get back to doing GHD's every day because they were harder than they should have been.
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box
Time - 17:24
My goal was to just keep going. It was very humid and I wanted a drink but I stuck with it and I think this was a pretty good time for me. I need to get back to doing GHD's every day because they were harder than they should have been.
Wednesday, September 8, 2010
Overhead Squat
3-3-3-3-3 reps
185
205
215
225
230
I was planning on doing more but after the workout I can live with the outcome. My max is 260 but this lift is on balance an stability not strength. That makes doing 3 in a row a lot more difficult than just doing one. I can really focus and start from a perfect position for one rep but not three. I also had to use the bag to ensure I got parallel since I did not have a workout buddy. Ron, where are you? I hate that thing. When I hit it it seems to jolt my body and messes everything up. I even dropped 135 just warming up on it. Without it I can smoothly get down into the bottom position and ease back up. I had to focus on really slowing down once I got low and barley bumping it before I went back up. It made things look ugly. In fact I nearly stopped at 225 to lower the weight and work on form for the last set. However, I decided against that and went for it. On the last set I hit the bag a little hard on the second rep and had to step forward to keep balance. Then I went back down down for the last rep to realize My but was not over the bag. I did not touch the bag but I believe I did get deep enough. I cashed out with one set of five of 135 to work form.
185
205
215
225
230
I was planning on doing more but after the workout I can live with the outcome. My max is 260 but this lift is on balance an stability not strength. That makes doing 3 in a row a lot more difficult than just doing one. I can really focus and start from a perfect position for one rep but not three. I also had to use the bag to ensure I got parallel since I did not have a workout buddy. Ron, where are you? I hate that thing. When I hit it it seems to jolt my body and messes everything up. I even dropped 135 just warming up on it. Without it I can smoothly get down into the bottom position and ease back up. I had to focus on really slowing down once I got low and barley bumping it before I went back up. It made things look ugly. In fact I nearly stopped at 225 to lower the weight and work on form for the last set. However, I decided against that and went for it. On the last set I hit the bag a little hard on the second rep and had to step forward to keep balance. Then I went back down down for the last rep to realize My but was not over the bag. I did not touch the bag but I believe I did get deep enough. I cashed out with one set of five of 135 to work form.
"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
Time - 37:47
My time would have been better but I left my watch in the weight room with the door unlocked and when I came back the door was locked so I had to take the time to use my emergency key. The the time said 37:47 once I got into the weight room. I finished the Strict Pull-ups in a little over 3 minutes and I had those weird push-ups done at about the 9 minute mark. The 5K was different for me because I usually run on the track to set splits. This time I decided to keep a good speed with out any aids like a watch or markers. It would have been slower if I had not ran into SBU runners. I did not want them to think of me as "the old slow guy out for a jog."
100 Push-ups, release hands from floor at the bottom
Run 5K
Time - 37:47
My time would have been better but I left my watch in the weight room with the door unlocked and when I came back the door was locked so I had to take the time to use my emergency key. The the time said 37:47 once I got into the weight room. I finished the Strict Pull-ups in a little over 3 minutes and I had those weird push-ups done at about the 9 minute mark. The 5K was different for me because I usually run on the track to set splits. This time I decided to keep a good speed with out any aids like a watch or markers. It would have been slower if I had not ran into SBU runners. I did not want them to think of me as "the old slow guy out for a jog."
Saturday, September 4, 2010
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Body weight = 175
Deadlift = 265
Bench = 175
Squat Clean = 135
Time 33:56
It is not a great time but my goal was to finish uninjured and I did that. I have done this WOD two times and I have hurt my back two times. I did not break any records but I did not walk away from the bar on any of the sets and all the benching was unbroken. I did take a few breaths after each round until the last three. I did go with the squat clean and did not cut any corners. I am OK with the outcome on this WOD and will look to get a better time next time.
Split Jerk
185
190
195
200
205
210
220(f)
220(f)
220(f)
I really wanted to pr at 220 and I got so close each time. After the third try, I got tired of Kaylynn crying and trying to run over and hang on my leg so I called it quits. We cashed out watching TV. Just the two of us.
190
195
200
205
210
220(f)
220(f)
220(f)
I really wanted to pr at 220 and I got so close each time. After the third try, I got tired of Kaylynn crying and trying to run over and hang on my leg so I called it quits. We cashed out watching TV. Just the two of us.
Thrusters, Hang Powercleans, Sumo Deadlift High Pulls
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
I got 11 rounds + 5 Thrusters
The best thing about this one is it made realize I used too much weight on the WOD a few days back.
I sat around in the weight room and just kind of stared at the bar for about 20 minutes before this one started. My biggest obstacle was being unmotivated. Once I got started I did will my self to work hard. I just needed to get my mind right quicker. I don't like doing these WOD's on my own. Ron, I miss you man!
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
I got 11 rounds + 5 Thrusters
The best thing about this one is it made realize I used too much weight on the WOD a few days back.
I sat around in the weight room and just kind of stared at the bar for about 20 minutes before this one started. My biggest obstacle was being unmotivated. Once I got started I did will my self to work hard. I just needed to get my mind right quicker. I don't like doing these WOD's on my own. Ron, I miss you man!
Wednesday, September 1, 2010
Turkish Get-ups, Sots press
With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sots press
Time - 17:19
Did not have trouble with the get-ups. I kept loosing balance on the Sots press. If I could have kept from falling over, I could have easily taken off some considerable time.
Turkish Get-ups, alternating arms
Sots press
Time - 17:19
Did not have trouble with the get-ups. I kept loosing balance on the Sots press. If I could have kept from falling over, I could have easily taken off some considerable time.
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