For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments.
25:24 rx (PR)
Normally the show stopper is the KTE's but i flew through them today, but as always the burpees are just awful. I do feel I could have pushed through the burpees a little faster. The DU's were tough to get moving but after the 12th DU i started moving better.
And thank you to all who have served.....
11 November 2009
10 November 2009
Monday
METCON:
original WOD was going to be from main site:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
BUT because I was limited on time we did
Complete as many rounds in 10 minutes as you can of:
95 pound Power snatch, 6 reps
10 Push-ups
9 rounds plus 4 snathces.
All rounds unbroken except the ninth round. Did snatches 4, 6.
original WOD was going to be from main site:
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups
Post rounds completed to comments.
BUT because I was limited on time we did
Complete as many rounds in 10 minutes as you can of:
95 pound Power snatch, 6 reps
10 Push-ups
9 rounds plus 4 snathces.
All rounds unbroken except the ninth round. Did snatches 4, 6.
Friday
Deadllifts
I have avoided max effort deadlifts for a while now due to the constant injury. I Decided maybe I need to do a form check and change things up. I have always had great form with the dead and it was pretty much my staple. Now somewhere along the line, I lost my form I do not know if it was from Olympic lifting coaching I had received or from just a poor coach that told me to raise my hips up a bit.
I decided to do the deadlift slow and strong, meaning making sure EVERYTHING was firing and ON before I moved the bar. I felt really good with just about all of them and the one i felt bad on was a lighter weight and it was due to my hips being higher than I started with. I feel that i am going to have to re-train myself in such a crucial lift. often I have felt for all of us to go back to basics to refresh memories with lifts and to possibly fix any errors we may have developed through getting to comfortable or for compensating for an injury.
Here was the Shceme:
135x8
185x6
225x4
245x3
275x2
305x1 (post injury PR)
315x1 (F) Could not even move it.
Note pre injury PR was 365.
I have avoided max effort deadlifts for a while now due to the constant injury. I Decided maybe I need to do a form check and change things up. I have always had great form with the dead and it was pretty much my staple. Now somewhere along the line, I lost my form I do not know if it was from Olympic lifting coaching I had received or from just a poor coach that told me to raise my hips up a bit.
I decided to do the deadlift slow and strong, meaning making sure EVERYTHING was firing and ON before I moved the bar. I felt really good with just about all of them and the one i felt bad on was a lighter weight and it was due to my hips being higher than I started with. I feel that i am going to have to re-train myself in such a crucial lift. often I have felt for all of us to go back to basics to refresh memories with lifts and to possibly fix any errors we may have developed through getting to comfortable or for compensating for an injury.
Here was the Shceme:
135x8
185x6
225x4
245x3
275x2
305x1 (post injury PR)
315x1 (F) Could not even move it.
Note pre injury PR was 365.
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