Today's Training:
Deadlift Wendler 5s
+
3 min amrap KB snatches @ 53#
rest 2 min
2 min amrap Ground to overhead @135#
rest 1 min
1 min amrap burpees
Results
Wendler: 275x5, 320x5, 360x10
+
55 snatches, 12 G2O, 20 burpees
Tried not to rip on snatches so took it easy. g2o still beat up a bit from elizabeth in shoulders. Burpees felt good. Good workout today
"Excellence is a habit not an act. You are what you repeatedly do."
Nik
Friday, June 24, 2011
Wednesday, June 22, 2011
Missed a few days
WOD 06.15.11
Deadlift 1×5 or Wendler (deload)
In teams of 2,
2 Rounds, AMRAP 2 minutes of each station
Tire Flips (total reps)
Med Ball Situp Toss (total reps)
Rope Climb (total reps)
Row (total calories)
2 Rounds, AMRAP 2 minutes of each station
Tire Flips (total reps)
Med Ball Situp Toss (total reps)
Rope Climb (total reps)
Row (total calories)
WOD 06.18.11
In Teams of 2 perform:
WOD A:4 minute Stations
50 yd Sled Sprints
Sledge hammer strikes
50 yd Sled Sprints
Sledge hammer strikes
WOD B:AMRAP 8
5 Burpee+T2B
20 Double Unders
5 Burpee+T2B
20 Double Unders
Rounds: 7+3burpees
WOD 06.20.11
Back Squat 3×5 or Wendler
1000m Row Buy-In (3:27)
then 3 Rounds of:
5 Reps of following Complex:
then 3 Rounds of:
5 Reps of following Complex:
- Hang Power Clean
- Front Squat
- Push Press
- Good Morning
- Push Press (from behind the neck)
20 Box Jumps
Lift: squat 260x8
Time: 12:12
WOD 06.21.11
Annie-ish
- 50 Double-unders
- 50 Situps
- 40 Double-unders
- 40 Kayaks
- 30 Double-unders
- 30 V-Ups
- 20 Double-unders
- 20 Toes-to-Bar
- 10 Double-unders
- 10 Ball Ups
Time: 7:15. This was a fun one. Ball ups were a joke at the end, forgot which muscles to use at that point haha.
Today's Training:
Jerk 3x2 @ 195# (80% of max)
+
Elizabeth
21-15-9
Clean @135# + ring dips
Time: 9:00 something
- Need to focus on good ROM on the ring dips next time. Stay near the bar for cleans and longer sets. Would do 3 really fast and rest. 45 Good reps
Should try to do 5+ at a slower pace. Relatively happy with today. But lots of room to improve.
"Be not afraid of going slowly, be only afraid of standing still."
- Chinese proverb
Nik
Friday, June 17, 2011
Press, Box Jump, Tabata squats
Today's training:
A: Press Wendler 5/3/1
B: Find max height box jump
C: Bottom to Bottom Tabata squats
Results:
A: 105,120,135#x7 reps
B: Standing jump of 48.25" box, running of 52"
C: low score of 15
Nik
A: Press Wendler 5/3/1
B: Find max height box jump
C: Bottom to Bottom Tabata squats
Results:
A: 105,120,135#x7 reps
B: Standing jump of 48.25" box, running of 52"
C: low score of 15
Nik
Tuesday, June 14, 2011
Lots of Snatching
Training:
Snatch 3x3
+
Amrap 2 min of KB Snatch @53#
2 sets of
400m run
25 pushups
Amrap 2 min of KB snatch @53#
Results:
140,150,160x2 (missed on 3rd due to technique. Shorted the pull)
+
8:28 total working time. 43/39 KB snatches.
Tried to take today around 90ish%. Good day today.
"Once we recognize that our good fortune is manifested through our view of our lives, we begin to see that every moment and every day that we live and breathe, we are blessed. Knowing this means that we are more receptive to everything the universe sends our way, since we appreciate that it all will ultimately lead to greater self-realization."
Snatch 3x3
+
Amrap 2 min of KB Snatch @53#
2 sets of
400m run
25 pushups
Amrap 2 min of KB snatch @53#
Results:
140,150,160x2 (missed on 3rd due to technique. Shorted the pull)
+
8:28 total working time. 43/39 KB snatches.
Tried to take today around 90ish%. Good day today.
"Once we recognize that our good fortune is manifested through our view of our lives, we begin to see that every moment and every day that we live and breathe, we are blessed. Knowing this means that we are more receptive to everything the universe sends our way, since we appreciate that it all will ultimately lead to greater self-realization."
Monday, June 13, 2011
Wed/Fri/Sat/Monday training
Holy shit I missed a few days posting.
Wed 6/8/11
Curtis P (partner workout)
40 reps /person of 1 power clean + 1 lunge L/R + push press. Alternate each rep
Thurs: Rest day
Friday 6/10/11
Bench Wendler 5/3/1 @ 160, 180, 200x5 (very minimal rest between sets and saved some for workout)
+
AMRAP 3 min of each couplet
4 ring dips
10 double unders
rest 1 min
3 hang power snatch @95#
10 squats
rest 1 min
7 box jumps @ 30"
5 pushups
Restuls: 8 and change/ 6 and change/ 6 and change
Saturday:
Team workout of regionals #6.
Monday:
Grip not feeling very strong sometimes a sign of overtraining so took the day off from metcon and went for a MAP run session
Run 5 min warmup
+
1 min @80-90%
1 min @ 50%
x6 sets
run 5 min cooldown/walk home
felt good. I fucking hate running though
Nik
Wed 6/8/11
Curtis P (partner workout)
40 reps /person of 1 power clean + 1 lunge L/R + push press. Alternate each rep
Thurs: Rest day
Friday 6/10/11
Bench Wendler 5/3/1 @ 160, 180, 200x5 (very minimal rest between sets and saved some for workout)
+
AMRAP 3 min of each couplet
4 ring dips
10 double unders
rest 1 min
3 hang power snatch @95#
10 squats
rest 1 min
7 box jumps @ 30"
5 pushups
Restuls: 8 and change/ 6 and change/ 6 and change
Saturday:
Team workout of regionals #6.
Monday:
Grip not feeling very strong sometimes a sign of overtraining so took the day off from metcon and went for a MAP run session
Run 5 min warmup
+
1 min @80-90%
1 min @ 50%
x6 sets
run 5 min cooldown/walk home
felt good. I fucking hate running though
Nik
Tuesday, June 7, 2011
Deadlift, KB snatching and WBs
Training:
Wendler 5/3/1 deadlift
+
10-20-30-20-10 reps of KB Snatch @44#
after each set 12 wall balls @20# to 10' target
Results:
Deadlift - 3 reps, cut very shy of max due to not having it today CNS is pretty shot from last weeks training.
+
Time: 6:07 or so. Snatches were fast and unbroken (switched 5/hand) wall balls were also strong and unbroken.
Nik
Wendler 5/3/1 deadlift
+
10-20-30-20-10 reps of KB Snatch @44#
after each set 12 wall balls @20# to 10' target
Results:
Deadlift - 3 reps, cut very shy of max due to not having it today CNS is pretty shot from last weeks training.
+
Time: 6:07 or so. Snatches were fast and unbroken (switched 5/hand) wall balls were also strong and unbroken.
Nik
Monday, June 6, 2011
Regional workout 1
Training:
A: Power clean 3x3
+
For time:
1000m run
30 HSPU
1000m row
Results:
A: 185#,205,215#. This felt awesome today. Fast and strong
+
Regional workout: 12:39. Ended up running 1200 meters on accident. HSPU just fucking kill me all the time. I have stupid long arms and a weakish press. But they're getting better. Row was just awful in general. Legs still sore from saturday's workout. 100 overhead squats will do that to ya.
"Never throughout history has a man who lived a life of ease left a name worth remembering."
- Teddy Roosevelt
Nik
A: Power clean 3x3
+
For time:
1000m run
30 HSPU
1000m row
Results:
A: 185#,205,215#. This felt awesome today. Fast and strong
+
Regional workout: 12:39. Ended up running 1200 meters on accident. HSPU just fucking kill me all the time. I have stupid long arms and a weakish press. But they're getting better. Row was just awful in general. Legs still sore from saturday's workout. 100 overhead squats will do that to ya.
"Never throughout history has a man who lived a life of ease left a name worth remembering."
- Teddy Roosevelt
Nik
Sunday, June 5, 2011
Regional WOD
Saturday's Training:
100s workout
100 pullups
100 KB swings @ 1.5 pood
100 double unders
100 overhead squats @ 95#
Time: 22:10.
This sucked. Some people who finished this sub 18 is pretty sick.
Nik
Friday, June 3, 2011
DL/BJ Regional WOD
Training:
Wendler Press 3s
+
Regional Games Workout
21-15-9
315# DL
30" Box jump
Results:
Press: @100,115,130#x6
Metcon Time: 5:13.
Shit put a hurt on me. DL got real heavy real quick. To be expected though. Good tough challenging workout. I have a long way to go.
"The great thing in the world is not so much where we stand, as in what direction we are going."
- Oliver Wendell Holmes
Nik
Wendler Press 3s
+
Regional Games Workout
21-15-9
315# DL
30" Box jump
Results:
Press: @100,115,130#x6
Metcon Time: 5:13.
Shit put a hurt on me. DL got real heavy real quick. To be expected though. Good tough challenging workout. I have a long way to go.
"The great thing in the world is not so much where we stand, as in what direction we are going."
- Oliver Wendell Holmes
Nik
Wednesday, June 1, 2011
Wendler Squatting + Conditioning
Training:
A: Wendler Squat 5/3/1
+
5 rounds for time:
5 power cleans @155#
15 double unders
25 air squats
Results:
A: @225,255,285#x5 reps
+
5:39.
Everything felt pretty awesome today great day of training!
"I returned, and saw under the sun, that the race is not to the swift, nor the battle to the strong, neither yet bread to the wise, nor yet riches to men of understanding, nor yet favour to men of skill; but time and chance happeneth to them all."
- Ecclesiastes 9:11
Nik
A: Wendler Squat 5/3/1
+
5 rounds for time:
5 power cleans @155#
15 double unders
25 air squats
Results:
A: @225,255,285#x5 reps
+
5:39.
Everything felt pretty awesome today great day of training!
"I returned, and saw under the sun, that the race is not to the swift, nor the battle to the strong, neither yet bread to the wise, nor yet riches to men of understanding, nor yet favour to men of skill; but time and chance happeneth to them all."
- Ecclesiastes 9:11
Nik
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