Today I did Fridays main site WOD:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed
I warmed up going through some movement drills with just a 45lb bar. I love this warm up. With just breaking down the movements step by step, doing 5-10 reps of each step and then putting them all together for full movement really loosens me up and gets the blood flowing. I than scaled into the 135lb RXed weight, I warmed up with a couple of reps and then one of the trainers came up to me and told me not to drop the weight unless I needed to bail. He said people have 'complained'. So I knew this was really going to affect the WOD, or the speed of the WOD. I only completed 5 full rounds, bringing the bar from overhead and back down to the ground safely each time.
I then knew I would not be able to complete the 6th round in time so I just completed it in about 1:20. Oh well I will just have to figure out a way to make theses kind of WOD work for me and still get the affect I am chasing.
Soon to come 2009 goals and ideas about how to complete them....
03 January 2009
"Murph"
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
48:00, was my pathetically slow time. I ran the first mile outside, and ran a little further than a mile. The rest of the WOD I did inside and I just did not have the motivation like I normally do. Part of the problem is the holidays and poor diet. The other is the competition factor or lack there of. I will get over this unmotivated hump I am in....
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
48:00, was my pathetically slow time. I ran the first mile outside, and ran a little further than a mile. The rest of the WOD I did inside and I just did not have the motivation like I normally do. Part of the problem is the holidays and poor diet. The other is the competition factor or lack there of. I will get over this unmotivated hump I am in....
31 December 2008
Goals....
So I just realized 2 days ago that it really is the end of the year, and I had some goals to complete. I went to the gym yesterday to do exactly that. My first goal was the BW Overhead squat (OHS). My previous PR for the OHS was 160lb. To do a BW OHS I would have to do 185lb. I loaded the bar to 95 to warm up and it was surprisingly difficult. I then loaded 135, it was heavy, than my confidence started to dwindle. I than loaded 155 which I was able to get overhead with a jerk, than attempted the OHS. I had 3 attempts total and all failed. I feel that I can do it, or at least match my old PR.
I then attempted the BW bench press, I have done this one in the past. In fact, during 'Lynne' my first round I was able to do 11 reps. But my goal is to be able to do 10+ reps with comfort. I want my BW to feel light. So I was only able to complete 7 reps. but that was only one attempt and with only one warm up set. So a little more work for that one.
The C&J my BW. I did not attempt this yesterday. I have in the passed already completed this task. In fact one of the WOD was C&J 3-3-3-3-3 I was able to do the last set of 3 at 185. It was difficult but I completed it with relatively good form.
So I call this one a completed goal.
All WOD as RX'ed. I feel that I can do all of them, except WOD's with Pistols, for I cannot do them with out my forward heel staying above parallel. I can do them on a box allowing my heel to dip below the surface of the box. The other WOD is 'Isabel' I have not completed this one yet. I can do a full snatch with 135lb, I just have not done 30 for time yet. So this one is on the agenda.
Now the 5K run in 21 minutes or less. My best run ofthe year was in the 22 minute range. I believe it was 22:45 or just under 23 minutes.
I have decided to compete in races this year. I cannot run fast without someone on my heels or in my sights. I need the competition factor to complete this goal. I look forward to competing.
The Handstand push up 21 reps. I cannot do this one yet. I have trouble with anything where my shoulders are doing most of the work. I need to work on the flexibility and issues I have with my left shoulder. Until this is addressed I think the road to anything overhead will be difficult.
The same goes for the Turkish get up. I will not reach the goal of 100lb TGU until I can hold the weight with my shoulder and also the ability to do a the very least a BW (185lb) OHS.
I am going to have new goals and some of the same for the upcoming year. I will post these here in the next couple of days. I also want to have monthly goals. Short term goals that will help me reach my yearly goals.
To all have a safe and good slide into the New Year.
I then attempted the BW bench press, I have done this one in the past. In fact, during 'Lynne' my first round I was able to do 11 reps. But my goal is to be able to do 10+ reps with comfort. I want my BW to feel light. So I was only able to complete 7 reps. but that was only one attempt and with only one warm up set. So a little more work for that one.
The C&J my BW. I did not attempt this yesterday. I have in the passed already completed this task. In fact one of the WOD was C&J 3-3-3-3-3 I was able to do the last set of 3 at 185. It was difficult but I completed it with relatively good form.
So I call this one a completed goal.
All WOD as RX'ed. I feel that I can do all of them, except WOD's with Pistols, for I cannot do them with out my forward heel staying above parallel. I can do them on a box allowing my heel to dip below the surface of the box. The other WOD is 'Isabel' I have not completed this one yet. I can do a full snatch with 135lb, I just have not done 30 for time yet. So this one is on the agenda.
Now the 5K run in 21 minutes or less. My best run ofthe year was in the 22 minute range. I believe it was 22:45 or just under 23 minutes.
I have decided to compete in races this year. I cannot run fast without someone on my heels or in my sights. I need the competition factor to complete this goal. I look forward to competing.
The Handstand push up 21 reps. I cannot do this one yet. I have trouble with anything where my shoulders are doing most of the work. I need to work on the flexibility and issues I have with my left shoulder. Until this is addressed I think the road to anything overhead will be difficult.
The same goes for the Turkish get up. I will not reach the goal of 100lb TGU until I can hold the weight with my shoulder and also the ability to do a the very least a BW (185lb) OHS.
I am going to have new goals and some of the same for the upcoming year. I will post these here in the next couple of days. I also want to have monthly goals. Short term goals that will help me reach my yearly goals.
To all have a safe and good slide into the New Year.
28 December 2008
Saturdays WOD
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
I did this one back in the summer, and completed 12 rounds. I was very happy then. So this time I only completed 8+ rounds. I was close to finishing the 9th round, but ultimately my grip failed me. Last time I was able to complete all the hang power cleans unbroken but this time I was not so lucky. I blame my lower score and fatigue on poor eating and sleep habits the passed couple of days. I worked Friday night so only had roughly 5 hours of sleep before this WOD and my eating schedule was off, only one meal in me before I worked out. Probably 4 hours before the workout I ate breakfast. As I write this now I realize I should have had a light snack before hand. Oh well I moved well, and felt good after the WOD just wont go down in the record books.
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
I did this one back in the summer, and completed 12 rounds. I was very happy then. So this time I only completed 8+ rounds. I was close to finishing the 9th round, but ultimately my grip failed me. Last time I was able to complete all the hang power cleans unbroken but this time I was not so lucky. I blame my lower score and fatigue on poor eating and sleep habits the passed couple of days. I worked Friday night so only had roughly 5 hours of sleep before this WOD and my eating schedule was off, only one meal in me before I worked out. Probably 4 hours before the workout I ate breakfast. As I write this now I realize I should have had a light snack before hand. Oh well I moved well, and felt good after the WOD just wont go down in the record books.
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