Set a cone at 20 meters. Five rounds for time of:
185 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.
Time-18:40 as RXed
OK, my goal was way of on this one Kris Clever did it in 26:26 115lbs, 16lbs and 65lbs so since I have not done one like this I wanted to beat him as RXed. As I was doing it I thought I can get this under 20 and that was not too bad. This was kind of an easy one. I was getting the weight above my head by clean and jerk and I wanted to make sure I had the gas to do it. I probably waited too long before I started each round. But I wanted to finnish as RXed and I did not know it would be so easy. Don't get me wrong, it wasn't a walk in the park but I just seem to be more gassed than this most of the time.
Wednesday, June 30, 2010
Monday, June 28, 2010
Deadlift, Handstand push-ups
Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups (did handstand push-ups on two chairs so I could go deeper)
Time - 10:14 at 275
This sucked! I tried all different kinds of schemes to get into the rings upside down. I don't know how many times I fell flat on my back! I finally figured it out using a big box to discover I can only do about one HSPU at a time on rings and it is pretty poor. So I subbed the chairs. They were a little more of a workout because they did want to slide out on the turf and it took extra energy to keep them together. However, I lost most my motivation because I had to sub. I have not had to do that in a long time. I was pretty gassed from all the different things I tried on the rings. I actually started the WOD with 315 and just didn't feel it so I brought that down to 275. That was probably the smart thing but I could have 295 or 305 and felt better. All in all, I had to do this thing on my own and I missed Ron in the room. I wasn't motivated, actually talking with people during the WOD. I just went through the motions and I could have done more faster and better.
However, today was not a bust because I taught Jenni to do kipping Pull-ups! She can even string a couple together!
Deadlift, 5 reps
5 Ring handstand push-ups (did handstand push-ups on two chairs so I could go deeper)
Time - 10:14 at 275
This sucked! I tried all different kinds of schemes to get into the rings upside down. I don't know how many times I fell flat on my back! I finally figured it out using a big box to discover I can only do about one HSPU at a time on rings and it is pretty poor. So I subbed the chairs. They were a little more of a workout because they did want to slide out on the turf and it took extra energy to keep them together. However, I lost most my motivation because I had to sub. I have not had to do that in a long time. I was pretty gassed from all the different things I tried on the rings. I actually started the WOD with 315 and just didn't feel it so I brought that down to 275. That was probably the smart thing but I could have 295 or 305 and felt better. All in all, I had to do this thing on my own and I missed Ron in the room. I wasn't motivated, actually talking with people during the WOD. I just went through the motions and I could have done more faster and better.
However, today was not a bust because I taught Jenni to do kipping Pull-ups! She can even string a couple together!
3-5-7 Weighted-Strict-Kipping Pull-ups
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Time 24:26(PR)
I did this one about a year and my time was 24:59 so at first I was pretty ho hum about my PR because I thought it should have been a lot faster. Especially since I forgot to take 10 seconds of the watch so I thought my time was 24:36. Let me explain, I always hit my button on my watch and spend the next ten seconds getting set, then I just subtract ten seconds from my time at the end. I did not think about taking the time off until I was halfway through our Sunday School lesson. I obviously was not focusing on what I should have been. Anyway, I thought it should have been faster but I can live with it because I have gained about 5lbs, and my I.T. Bands were screaming so much I did not know if my legs would pick up the weght and I was a little earlyer than my body is used to. Lots of excuses. My form was not great. Had a half kip or so on my last strict pull-up on the last 4-5 rounds. Nothing planed, just a little half pop at the top. Actually, I probably cheeted more last time I did this a year ago. I also started my second set at the one minute mark and that messed me up because it gassed my back where I was struggling too much for the next eight.
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Time 24:26(PR)
I did this one about a year and my time was 24:59 so at first I was pretty ho hum about my PR because I thought it should have been a lot faster. Especially since I forgot to take 10 seconds of the watch so I thought my time was 24:36. Let me explain, I always hit my button on my watch and spend the next ten seconds getting set, then I just subtract ten seconds from my time at the end. I did not think about taking the time off until I was halfway through our Sunday School lesson. I obviously was not focusing on what I should have been. Anyway, I thought it should have been faster but I can live with it because I have gained about 5lbs, and my I.T. Bands were screaming so much I did not know if my legs would pick up the weght and I was a little earlyer than my body is used to. Lots of excuses. My form was not great. Had a half kip or so on my last strict pull-up on the last 4-5 rounds. Nothing planed, just a little half pop at the top. Actually, I probably cheeted more last time I did this a year ago. I also started my second set at the one minute mark and that messed me up because it gassed my back where I was struggling too much for the next eight.
Double-unders, Box jumps, Kettlebell swings
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Time: 19:08
Getting better at double-unders but still week. Outside of a few pauses on the box it was all unbroken. Walked over to the water fountain after 3rd round... dumb! I have to stay on task next time. However, the WOD was a lot of fun because we had four people going at once. Bayless and Bandy couples, pretty cool.
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Time: 19:08
Getting better at double-unders but still week. Outside of a few pauses on the box it was all unbroken. Walked over to the water fountain after 3rd round... dumb! I have to stay on task next time. However, the WOD was a lot of fun because we had four people going at once. Bayless and Bandy couples, pretty cool.
Friday, June 25, 2010
Thrusters, GHD
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Splits:
:31 :31.76 = Thrusters
1:17 1:49.69 = GHD
1:10 3:00.63 = Thrusters
1:44 4:45.47 = GHD
1:35 6:20.63 = Thrusters
1:35 7:56.56 - GHD
Total: 7:56.56
Went unbroken except for the last set of thrusters (8-7) and I took a little time adjusting the GHD chair on second round. That is where I can speed up next time.
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Splits:
:31 :31.76 = Thrusters
1:17 1:49.69 = GHD
1:10 3:00.63 = Thrusters
1:44 4:45.47 = GHD
1:35 6:20.63 = Thrusters
1:35 7:56.56 - GHD
Total: 7:56.56
Went unbroken except for the last set of thrusters (8-7) and I took a little time adjusting the GHD chair on second round. That is where I can speed up next time.
Thursday, June 24, 2010
"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Time - 37:12
Kris Clever was 46:40 so that was the time I started out trying to beat. After the third round I could see that was too slow so I went for a sub 40 and just gassed out the last round as fast as I could. Pretty happy with my time. My plan was to go easy on the 800 with a 4 min. split and go hard on the rest. Four minutes was just too slow so. I ran them in around 3:30. With the heat I knew I would want a drink. My water bottle had cold water and I did not want the moisture on the bottle to be on my hands while I was climbing the rope. So I did not drink until after the rope. I broke the push ups up like so: drink-20-drink-15-drink-15. This is where I can get faster next time I need to go 30-20. Obviously liked this WOD because it played to my strengths.
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
Time - 37:12
Kris Clever was 46:40 so that was the time I started out trying to beat. After the third round I could see that was too slow so I went for a sub 40 and just gassed out the last round as fast as I could. Pretty happy with my time. My plan was to go easy on the 800 with a 4 min. split and go hard on the rest. Four minutes was just too slow so. I ran them in around 3:30. With the heat I knew I would want a drink. My water bottle had cold water and I did not want the moisture on the bottle to be on my hands while I was climbing the rope. So I did not drink until after the rope. I broke the push ups up like so: drink-20-drink-15-drink-15. This is where I can get faster next time I need to go 30-20. Obviously liked this WOD because it played to my strengths.
Wednesday, June 23, 2010
Overhead walking lunges, Burpees
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Time-9:53
Kris Clever's time was 8:55 so I was obviously looking to do better. That little Asian dude is just quicker than me on this one. I have been ticked at myself when he has better times in the past because I am so close and I think there is some place where I could have done better, but that is not the case with this WOD. I am glad his time was posted because I probably would have been in double digits if I weren't chasing him. On a good note, I did the entire thing as RXed and unbroken without cutting any corners. I just have to get faster at burpees. When I am tired I get down to my chest slow with one foot staying on the floor in a lunge position until my hands are planted, then I drop. I am going to have to push through and throw myself on the ground like hit-its in wrestling practice to get as fast as I need to be on WODs with burpees.
After talking with Clayton I realized I did this one before with him. I think it was my first WOD ever. I did not blog back then but he did. He did it in 14:58 and he said I was about a minute faster than he was back then. Again, mixed feelings. Happy to be four minutes faster but not so happy that I used to be a minute faster than Clayton and now he is two minutes faster than me. Clayton I am proud and amazed of your accomplishments. Hats of to you.
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Time-9:53
Kris Clever's time was 8:55 so I was obviously looking to do better. That little Asian dude is just quicker than me on this one. I have been ticked at myself when he has better times in the past because I am so close and I think there is some place where I could have done better, but that is not the case with this WOD. I am glad his time was posted because I probably would have been in double digits if I weren't chasing him. On a good note, I did the entire thing as RXed and unbroken without cutting any corners. I just have to get faster at burpees. When I am tired I get down to my chest slow with one foot staying on the floor in a lunge position until my hands are planted, then I drop. I am going to have to push through and throw myself on the ground like hit-its in wrestling practice to get as fast as I need to be on WODs with burpees.
After talking with Clayton I realized I did this one before with him. I think it was my first WOD ever. I did not blog back then but he did. He did it in 14:58 and he said I was about a minute faster than he was back then. Again, mixed feelings. Happy to be four minutes faster but not so happy that I used to be a minute faster than Clayton and now he is two minutes faster than me. Clayton I am proud and amazed of your accomplishments. Hats of to you.
Subscribe to:
Posts (Atom)