Our WOD for today was:
Once through for time
450m row, 30 24" box jumps, 15 push jerks @ 135#
360m row, 24 24" box jumps, 12 push jerks @ 135#
270m row, 18 24" box jumps, 9 push jerks @ 135#
Time: 15:15
Had no sprint in me today, so felt a bit slow. Did a few snatch drills after.
Thursday, November 12, 2009
Wednesday, November 11, 2009
Veteran's Day Hero WOD: "Hansen"
Our WOD today was Hansen:
5 rounds for time:
30 KB swings @ 70#
30 burpees
30 GHD situps
Time: 44:58.
Did this WOD when I was in Hawaii a few months back. Didn't finish as RX'd back then because the GHD was too much. Recorded it here . My time then was 53:34, so today, as RX'd was a 10 minute improvement.
5 rounds for time:
30 KB swings @ 70#
30 burpees
30 GHD situps
Time: 44:58.
Did this WOD when I was in Hawaii a few months back. Didn't finish as RX'd back then because the GHD was too much. Recorded it here . My time then was 53:34, so today, as RX'd was a 10 minute improvement.
Tuesday, November 10, 2009
Overhead Squat Triples
Today's WOD was:
OHS
3-3-3
We were also supposed to do snatch balance at
3-3-3
But, I think we modified this. I only did the OHS today and no snatch balance work.
My work on the OHS was
45-75-95-135-145-155-165(fail)
The 155 is a PR. The most I have ever put overhead is 145 by 2 as recorded here .
OHS
3-3-3
We were also supposed to do snatch balance at
3-3-3
But, I think we modified this. I only did the OHS today and no snatch balance work.
My work on the OHS was
45-75-95-135-145-155-165(fail)
The 155 is a PR. The most I have ever put overhead is 145 by 2 as recorded here .
Monday, November 9, 2009
Nicole Plus 4
Our WOD today was "Nicole" plus 4. Normal Nicole is
AMRAP in 20 minutes
Max reps pull ups
400m run
We add in an extra 4 minutes to increase the work load a bit. My work today was 7 total rounds and the pull ups per round was:
25-20-20-20-20-20-24 = 149
Last time we did this WOD, I recorded it here .
AMRAP in 20 minutes
Max reps pull ups
400m run
We add in an extra 4 minutes to increase the work load a bit. My work today was 7 total rounds and the pull ups per round was:
25-20-20-20-20-20-24 = 149
Last time we did this WOD, I recorded it here .
CFOT Hopper Prelims
We had our own in-house Hopper challenge this last weekend. We ended up doing three WODs on Saturday, which included:
WOD 1) 1 rep max of push jerk (any way overhead). I did a normal push jerk from the front and hit 205, which matches my prior PR. Went for 215, but failed.
WOD 2) Take 50% of the 1RM you hit in WOD 1. Then, 30 push jerks (anyway overhead) and 800m run for time. My 50% load was 105 and my time was 4:42.
WOD 3) This WOD served its purpose, it was a true separator WOD. The work was:
21 front squats @ 155#, 18 KB swings @ 53#
15 front squats @ 155#, 30 KB swings @ 53#
9 front squats @ 155#, 42 KB swings @ 53#
My time was 19:29. This one smoked me badly. we had to hit the med ball to ensure depth on each rep. All I have to say is full range of motion is where it's at. It is so much more metabolically demanding to hit full range of motion that partial reps.
Goals for dialing in. Need to focus on speed under the bar. Improving on this will help almost all lifts. Prescription, lots of snatch balance drills. Need to continue squatting to depth. Prescription, OHS with PVC against the wall.
WOD 1) 1 rep max of push jerk (any way overhead). I did a normal push jerk from the front and hit 205, which matches my prior PR. Went for 215, but failed.
WOD 2) Take 50% of the 1RM you hit in WOD 1. Then, 30 push jerks (anyway overhead) and 800m run for time. My 50% load was 105 and my time was 4:42.
WOD 3) This WOD served its purpose, it was a true separator WOD. The work was:
21 front squats @ 155#, 18 KB swings @ 53#
15 front squats @ 155#, 30 KB swings @ 53#
9 front squats @ 155#, 42 KB swings @ 53#
My time was 19:29. This one smoked me badly. we had to hit the med ball to ensure depth on each rep. All I have to say is full range of motion is where it's at. It is so much more metabolically demanding to hit full range of motion that partial reps.
Goals for dialing in. Need to focus on speed under the bar. Improving on this will help almost all lifts. Prescription, lots of snatch balance drills. Need to continue squatting to depth. Prescription, OHS with PVC against the wall.
Wednesday, November 4, 2009
Strict Press/Strict Pull Ups
Our work today was:
5 rounds for max reps
strict press @ 95#
strict pull up
There was a 20 minute cap on the WOD. So, you really needed to work at each station for about 2 minutes max.
In a WOD like this, we work as many strict presses or pull ups as possible w/o coming off the bar. The moment you're off the bar, the set is done. My work per round was:
Strict Press
15-11-10-10-8 = 54
Strict Pull up
12-11-10-6-9 = 48
We had a nice conversation about the three pathways to strength.
Pathway 1: Absolute strength built through heavy loads on the slow lifts. One to 5 rep efforts on deadlifts, back squats, presses.
Pathway 2: Speed strength (1 to 5 reps) on O-lifts
Pathway 3: Max rep lifts, like the one we did today.
5 rounds for max reps
strict press @ 95#
strict pull up
There was a 20 minute cap on the WOD. So, you really needed to work at each station for about 2 minutes max.
In a WOD like this, we work as many strict presses or pull ups as possible w/o coming off the bar. The moment you're off the bar, the set is done. My work per round was:
Strict Press
15-11-10-10-8 = 54
Strict Pull up
12-11-10-6-9 = 48
We had a nice conversation about the three pathways to strength.
Pathway 1: Absolute strength built through heavy loads on the slow lifts. One to 5 rep efforts on deadlifts, back squats, presses.
Pathway 2: Speed strength (1 to 5 reps) on O-lifts
Pathway 3: Max rep lifts, like the one we did today.
Tuesday, November 3, 2009
Back Squat Triples
Our WOD for today was
Back squat
3-3-3-3-3
My work load was:
45-135-165-195-225-245(f)-185
Last day on back squat triples is here .
Back squat
3-3-3-3-3
My work load was:
45-135-165-195-225-245(f)-185
Last day on back squat triples is here .
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