I picked a WOD that I did a while back in California-
3 Rounds for time-
135# Clean and Jerk
30 Abmat Sit ups
The last time I did this, I finished in 7:45. I'll see if I can do better.
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Total time- 7:02
The C&Js killed me. I've got to practice them more often. For the most part, I went unbroken on sit ups and have the strawberry on my but to prove it. Still happy with my time, but I was hoping to shave a minute off of my time.
Tuesday, August 31, 2010
Monday, August 30, 2010
8/31/10; Time trial
We're running to the exit of the residential area and back for time (all out effort)~1.63 miles. After complete, rest 3 minutes and...
100 squats for time.
Record time of run, then squats.
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Total time for run- 11:23
Total time for squats- 3:03
Legs were dead after the hill climb at the house. Time was okay for the run, but I want to kill it the next time I do a time trial.
100 squats for time.
Record time of run, then squats.
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Total time for run- 11:23
Total time for squats- 3:03
Legs were dead after the hill climb at the house. Time was okay for the run, but I want to kill it the next time I do a time trial.
Sunday, August 29, 2010
8/30/10; More AMRAP
15 minute AMRAP-
With a partner, do the following AMRAP
Jump Rope to 100 repetitions while your partner does ABMAT sit ups, continue to JR to 200 repetitions while your partner does a 135# DL. Count total number of repetitions and switch out exercises. Be sure to let your partner know when you've hit the 100 and 200 reps. No rest, stay moving for the entire 15 minutes.
Person 1- Jump rope to 200 reps. Switch to exercises once you complete reps.
Person 2- Abmat situps to Person 1's 100 count, switch to 135# DL until 200 count. Switch to JR after Person 1 is complete.
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Total number of reps- 248...ugh! So close to 250. What played in my benefit (and eventual suck) was JR's lack of coordination with the jump rope.
I should be fine tomorrow. Today's WOD wasn't too devistating, next time I repeat this, I'll increase the work load or switch to Double unders....maybe both.
3-2-1... GO!
With a partner, do the following AMRAP
Jump Rope to 100 repetitions while your partner does ABMAT sit ups, continue to JR to 200 repetitions while your partner does a 135# DL. Count total number of repetitions and switch out exercises. Be sure to let your partner know when you've hit the 100 and 200 reps. No rest, stay moving for the entire 15 minutes.
Person 1- Jump rope to 200 reps. Switch to exercises once you complete reps.
Person 2- Abmat situps to Person 1's 100 count, switch to 135# DL until 200 count. Switch to JR after Person 1 is complete.
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Total number of reps- 248...ugh! So close to 250. What played in my benefit (and eventual suck) was JR's lack of coordination with the jump rope.
I should be fine tomorrow. Today's WOD wasn't too devistating, next time I repeat this, I'll increase the work load or switch to Double unders....maybe both.
3-2-1... GO!
Wednesday, August 25, 2010
8/26/10; CFE Swim...
Pulled this from the CFE mainsite-
2 x 8 minute all out effort swim. Rest 2 minutes between rounds. Record distance covered for each round.
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First round- 9.5 laps
Second round- 7 laps
Brutal. The pool was nice but was quickly getting packed. I'll have to hit the pool WODs on directed study days, so it's not during ridiculously busy hours.
2 x 8 minute all out effort swim. Rest 2 minutes between rounds. Record distance covered for each round.
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First round- 9.5 laps
Second round- 7 laps
Brutal. The pool was nice but was quickly getting packed. I'll have to hit the pool WODs on directed study days, so it's not during ridiculously busy hours.
Tuesday, August 24, 2010
8/25/10; Strength biased GW couplet
Ten rounds for time-
5x 135# Push Jerk
10x Parallette push ups
Gotta give the legs a break after the last two days!
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Modified this WOD to have a cutoff of 13 minutes. Tonight is my first official night of studying for school. For the followers that are unaware, I'm officially a full time Physician Assistant Student (MPAS) in San Antonio, TX.
Number of rounds- 9 and 2 Push Jerks in the 10th. I set a really good pace in the beginning. I think that I was starting round 4 at just over 2:00. After that, I was gassed and all my push ups on the parallettes were broken up in some form of 4/3/3 or 3/3/2/2. Great WOD for strength development of the shoulder girdle and midline stability. I could really feel it during the push ups.
JR joined again tonight and I think I've got him drinking the CF kool-aid.
3-2-1...GO!
P.S. My legs feel like jello and I look like a drunk guy climbing and descending (the worst part) the steps at the school house.
5x 135# Push Jerk
10x Parallette push ups
Gotta give the legs a break after the last two days!
----------
Modified this WOD to have a cutoff of 13 minutes. Tonight is my first official night of studying for school. For the followers that are unaware, I'm officially a full time Physician Assistant Student (MPAS) in San Antonio, TX.
Number of rounds- 9 and 2 Push Jerks in the 10th. I set a really good pace in the beginning. I think that I was starting round 4 at just over 2:00. After that, I was gassed and all my push ups on the parallettes were broken up in some form of 4/3/3 or 3/3/2/2. Great WOD for strength development of the shoulder girdle and midline stability. I could really feel it during the push ups.
JR joined again tonight and I think I've got him drinking the CF kool-aid.
3-2-1...GO!
P.S. My legs feel like jello and I look like a drunk guy climbing and descending (the worst part) the steps at the school house.
Monday, August 23, 2010
8/24/10; Mainsite sickness
Saw this one and couldn't resist. Sorry speedwork, you're going to have to wait till Thursday!
Walking lunges, 400m for time.
Nice...
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Total time- 15:03...YOWZA!
Approach- I figured that since Kristan Clever (CF Games 2010 female champ) did it in 8:48, then I could handle getting done in about 17 minutes (double her time).
I succeeded in achieving my goal. It's been about 45 minutes since I finished the WOD and I still don't feel right. Those lunges were brutal. My knees were bloody from the track and my glutes seized up on me during my slow, agonizing 400m cool-down walk. JR joined me again today and embraced the suck fully. Great work!
3-2-1...GO!
Walking lunges, 400m for time.
Nice...
----------
Total time- 15:03...YOWZA!
Approach- I figured that since Kristan Clever (CF Games 2010 female champ) did it in 8:48, then I could handle getting done in about 17 minutes (double her time).
I succeeded in achieving my goal. It's been about 45 minutes since I finished the WOD and I still don't feel right. Those lunges were brutal. My knees were bloody from the track and my glutes seized up on me during my slow, agonizing 400m cool-down walk. JR joined me again today and embraced the suck fully. Great work!
3-2-1...GO!
Sunday, August 22, 2010
8/23/10; 7 rounds.
7 rounds for time-
5x Pull ups
7x 95# Thrusters
9x Box jumps (24" box)
After complete with WOD- 30 reps for time with 95# bar, ground to overhead.
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Total time- 17:01. For the Triplet I cranked out an 11:35. Absolutely brutal. Part of my problem is that I wasn't hydrated throughout the day and I chugged about 60 oz. of water over the course of 1.5 hours. I definitely thought I was going to hurl it up during the WOD. At the end of the WOD, during the ground to overhead, I had to drop the weight. I seriously overestimated the suck of the #age.
Awesome WOD. Pure intensity. JR did a great job on his second CF WOD. He'll be cranking out a sub 5 Fran in no time.
3-2-1...GO!
5x Pull ups
7x 95# Thrusters
9x Box jumps (24" box)
After complete with WOD- 30 reps for time with 95# bar, ground to overhead.
----------
Total time- 17:01. For the Triplet I cranked out an 11:35. Absolutely brutal. Part of my problem is that I wasn't hydrated throughout the day and I chugged about 60 oz. of water over the course of 1.5 hours. I definitely thought I was going to hurl it up during the WOD. At the end of the WOD, during the ground to overhead, I had to drop the weight. I seriously overestimated the suck of the #age.
Awesome WOD. Pure intensity. JR did a great job on his second CF WOD. He'll be cranking out a sub 5 Fran in no time.
3-2-1...GO!
Thursday, August 19, 2010
8/20/10; Three rounds
Three rounds for time-
400m
20 Air Squats
20 Burpees
Took a PT test today, so that was my WOD. Good results and what I expected. Crossfit works!
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Total time- 11:39
Good, easy WOD. Nothing too technical and it felt good to do some functional movements. Couldn't manage to keep my pace faster on the 400s and the squats and burpees were pretty solid.
400m
20 Air Squats
20 Burpees
Took a PT test today, so that was my WOD. Good results and what I expected. Crossfit works!
----------
Total time- 11:39
Good, easy WOD. Nothing too technical and it felt good to do some functional movements. Couldn't manage to keep my pace faster on the 400s and the squats and burpees were pretty solid.
Monday, August 16, 2010
8/17/10; 400m repeats
Pace 1 minute under goal time for APFT. Rest is equal to work. 6 rounds total.
Sunday, August 15, 2010
8/16/10; 15 minute AMRAP
100 jumps on jumpropes
Sprint to end of driveway (60ft)
Lunges to start point
10 burpees
Knee should gently touch the ground on lunges. Record total number of rounds.
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Total rounds- 8 and 47 jumps.
Unbroken on all but the last round. The jumps were a little difficult because I was using an unfamiliar and heavier rope. Good workout. Trying to take it a little easy before the record APFT this Thursday.
Sprint to end of driveway (60ft)
Lunges to start point
10 burpees
Knee should gently touch the ground on lunges. Record total number of rounds.
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Total rounds- 8 and 47 jumps.
Unbroken on all but the last round. The jumps were a little difficult because I was using an unfamiliar and heavier rope. Good workout. Trying to take it a little easy before the record APFT this Thursday.
Thursday, August 12, 2010
8/13/10; MetCons
3 rounds for time:
400m
30 KB swings (35#)
20 Squats
20 Push ups
MetCons reign supreme. They train you in the glycolytic pathway of human energy consumption. The results are always amazing because training in this domain allows you to see improvements in your max output domain (1 rep maxes, 40 yard sprints) as well as the endurance areas (activities lasting longer than 20 minutes).
Be sure to use all out efforts when doing the WOD.
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Total time- 11:19
Great WoD. I forgot about the little uphill outside my house on the way to the turn around point for the 400m run. It definitely played a factor. Unbroken on all rounds of swings and unbroken on all push ups. The swigs went unbroken on the 1st round, but after that it went 10/10. The time killer was the swings.
400m
30 KB swings (35#)
20 Squats
20 Push ups
MetCons reign supreme. They train you in the glycolytic pathway of human energy consumption. The results are always amazing because training in this domain allows you to see improvements in your max output domain (1 rep maxes, 40 yard sprints) as well as the endurance areas (activities lasting longer than 20 minutes).
Be sure to use all out efforts when doing the WOD.
----------
Total time- 11:19
Great WoD. I forgot about the little uphill outside my house on the way to the turn around point for the 400m run. It definitely played a factor. Unbroken on all rounds of swings and unbroken on all push ups. The swigs went unbroken on the 1st round, but after that it went 10/10. The time killer was the swings.
Wednesday, August 11, 2010
Tuesday, August 10, 2010
8/11/10; Ground to Overhead
3 rounds for time-
10x 95# Ground to overhead
50x DUs
30x Abmat sit ups
Scale up or down on the weight to make the WOD as challenging as you want it to be.
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Total time- 8:37; I bumped the weight up to 105# on the ground to overhead.
Unbroken ground to overhead on the 1st round. After that it was 4/3/3 with a mix of cleans and jerk and snatches. DUs were pretty good and sit ups were unbroken. Tough WOD. Worked out with JR and he did a great job!
10x 95# Ground to overhead
50x DUs
30x Abmat sit ups
Scale up or down on the weight to make the WOD as challenging as you want it to be.
----------
Total time- 8:37; I bumped the weight up to 105# on the ground to overhead.
Unbroken ground to overhead on the 1st round. After that it was 4/3/3 with a mix of cleans and jerk and snatches. DUs were pretty good and sit ups were unbroken. Tough WOD. Worked out with JR and he did a great job!
Monday, August 9, 2010
8/10/10; Taper efforts
All out efforts-
1 mile, rest 4 mins
3/4 mile, rest 3 mins
1/2 mile, rest 2 mins
1/4 mile, complete.
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Total time- 24:29 (less 9 minute rest periods- 15:29; average pace- 6:11)
Very tough workout. I did this in the evening, felt inadequately hydrated, and low on fuel. I probably would have been better off hitting this in the morning.
1 mile, rest 4 mins
3/4 mile, rest 3 mins
1/2 mile, rest 2 mins
1/4 mile, complete.
----------
Total time- 24:29 (less 9 minute rest periods- 15:29; average pace- 6:11)
Very tough workout. I did this in the evening, felt inadequately hydrated, and low on fuel. I probably would have been better off hitting this in the morning.
Thursday, August 5, 2010
8/6/10; OH Squats
30-20-10 of
75# OH squats
55# KB swing
Ring push ups
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Total time- 6:59
I was feeling a little tight and went with just the Oly Bar. In retrospect I should have stuck to the 75# weight.
75# OH squats
55# KB swing
Ring push ups
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Total time- 6:59
I was feeling a little tight and went with just the Oly Bar. In retrospect I should have stuck to the 75# weight.
Wednesday, August 4, 2010
8/5/10; GI Jane with a twist
100 burpee pull ups for time. Add a knee to elbow at the end of every rep.
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Time- 18:34
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Time- 18:34
Tuesday, August 3, 2010
8/4/10; 3 rounds... Too easy
3 rounds for time-
20 push ups
30 sit ups
40 kb swings (55#)
50 DUs
400m
Where's the cardio?
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Time- 21:42. Ouch. Bad time of day to do the WOD. 98 degrees. I stopped sweating at round 2.
20 push ups
30 sit ups
40 kb swings (55#)
50 DUs
400m
Where's the cardio?
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Time- 21:42. Ouch. Bad time of day to do the WOD. 98 degrees. I stopped sweating at round 2.
Monday, August 2, 2010
8/3/10; more speed work...
5 x 200 and 400m. Rest 45 secs between the 200 and 400, then rest 1:30 between rounds. After complete, do 5 x 100m. All out efforts with enough rest to catch your breath and keep the heart rate high.
After complete with the running portion, give a max effort unbroken squat, push up and sit up a shot. Record your total number of reps.
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I managed to keep the 200s under 42s for all rounds. The 400s stayed under 87s. No land speed records, but I kept my goal of under 6:00 mile splits. The 100s at the end were tough. I kept those under 13s. My thighs were screaming at the end and I could only muster 38 unbroken air squats. I managed to eek out 41 unbroken push ups and 51 sit-ups before it was over. Good work today. The weather was awesome this morning.
After complete with the running portion, give a max effort unbroken squat, push up and sit up a shot. Record your total number of reps.
----------
I managed to keep the 200s under 42s for all rounds. The 400s stayed under 87s. No land speed records, but I kept my goal of under 6:00 mile splits. The 100s at the end were tough. I kept those under 13s. My thighs were screaming at the end and I could only muster 38 unbroken air squats. I managed to eek out 41 unbroken push ups and 51 sit-ups before it was over. Good work today. The weather was awesome this morning.
Sunday, August 1, 2010
8/2/10- 17 Years!
Seventeen years in the Army today!
4 rounds for time-
50x DUs
17x 55# KB swings
100 meter 90# farmer's walk with 20# vest on. (I'll have a 35# and 55# KB for the farmer's walk.)
Notes- My jumpropes are in SA. It will be interesting using the crappy ones here for the DUs. I also plan to toss on the Vest before the farmers walk and not worry about securing it.
Good times.
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Total time- 15:19
My grip was so fried after the WOD that I couldn't grip my water to rehydrate. I was surprised at how well the jumpropes here held up. Note to self- the cheap, $4 ropes from Academy are just as good as the $25 hyperformance ropes from billy mays.
4 rounds for time-
50x DUs
17x 55# KB swings
100 meter 90# farmer's walk with 20# vest on. (I'll have a 35# and 55# KB for the farmer's walk.)
Notes- My jumpropes are in SA. It will be interesting using the crappy ones here for the DUs. I also plan to toss on the Vest before the farmers walk and not worry about securing it.
Good times.
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Total time- 15:19
My grip was so fried after the WOD that I couldn't grip my water to rehydrate. I was surprised at how well the jumpropes here held up. Note to self- the cheap, $4 ropes from Academy are just as good as the $25 hyperformance ropes from billy mays.
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