8/25/2009

Dynamic Stretching.

Then, just for warmup, not for time:

12-9-6
abmat situps
14lb wallball
pushups
ring rows

WOD:
For time:
30 muscle-ups
sub 90 pullups, 90 ring dips

Did ~20 regular kipping pullups, rest jumping
Did jumping ring dips
11:08

8/23/2009

Dynamic stretching and OHS warmup.

Did a bunch of pullups, including an unbroken set of 5. Did a few chinups, too (non-kipping). Probably did around 30-40 total pullups, just worked on kipping. Did ring-dip negatives between sets.

Stood on my hands a bunch (leaning against the wall) to practice setup for HSPUs. Not there yet, but I can lower myself under control, just not push back up.

Did the following for time:
5 hang squat clean 135lbs, 10 KB swings 24kg, 15 box jumps
3 rounds

8:50

Compared to 7/31/09 (over 3 weeks ago), this took me almost a minute longer... I'm not sure why.

Finished up by doing a few more pullups and called it a day.

8/22/2009

Dynamic Stretching

Then team workout:

First all team members (3 total, 2 other than me) did 20 burpees ea.,
then split up among the group:
1 mile run (1 person)
1000 jump rope jumps
4000m row
8x100 sprints
8x100 sprints with 20lb vest
(if at any point you were waiting hold plank in top of pushup position)
Then all team members did 25 burpees ea.

For my part of the team workout I rowed about 1600m (prob just below 2:00/500m pace), then ran the 8x100 sprints, then held a plank for a bit, then rowed the last 500m or so. Also, obv did all the burpees.

Team time: 21:10

8/16/2009

CFWUx2 (sub jumping pullups)
PVC dynamic stretching

Power clean:
1x5x45
1x3x95
1x2x135
3x3x185
1x225(fail)
1x225(PR)
1x225

Was pretty sloppy on my first 225.

Made up this metcon, not for time
25 kb swings, 32kg
25 situps
25 kb swings, 32 kg
10 GHR situps

Hadn't done bench press in a whlie
Bench press:
1x5x45
1x5x135
2x5x185, 1x4x185 (missed 5th rep)

8/14/2009

Dynamic stretching w/PVC

5-10-15 20 lb wallballs, with ~25 ft walking lunge with 45lb plate overhead between each set

Press
1x5x45
1x3x95
3x3x135
1x145
1x150
1x155(fail)

7 rounds for time:
3 push jerks, 155lb
6 pull-ups (subbed jumping pullups)
9 box jumps, 24"

10:13

8/12/2009

Light dynamic stretching and pvc OHS warmup

WOD:
Back Squat 3-3-3
Back Squat 1-1-1

1x5xair squats
1x5x45
1x5x135
1x3x225
3x3x295
1x335,1x345(fail),1x345(PR)

Then
800m run
50 pushups
50 situps

2 rounds for time (2nd set of 50 pushups were from my knees): 23:25

8/9/2009

Dynamic stretching warmup
3x10 pvc overhead squats

Squat:
1x5x45
1x5x135
1x3x225
3x5x275

Press:
1x5xPVC
1x5x45
1x3x95
3x5x130

Power Clean:
1x5xPVC
1x5x45
1x3x115
5x3x155

Pullups:
5 sets of 2 kipping pullups
3x5xband assisted

8/7/2009

Dynamic stretching warmup

w/ PVC
5 muscle snatches
10 overhead squats
5 balance snatches

w/ 45 lb bar
2 rounds of above + 10 reps of 20lb wallball.

push press 10x w/ 45lb bar
1x3x95
1x2x135
Push Press 5-5-5
150lbs
Push Press 3-3-3
155lbs

then...

On the minute:
perform 2 hang squat snatches on the minute, for 15 minutes
*use 85% of 1 rep max
*For every rep not completed, perform 5 pull-ups at the end of WOD

used 115lbs, missed 3 times so did 15 jumping pullups at the end

8/6/2009

Warmup:
Light 400m run
Dynamic stretching
lunge stretching
a couple of kipping pullups

5 reps OHS w/ PVC
5 Wallball (10-11 ft target, 20 lb ball)
5 KB Swing (didn't see what size my "team" chose, but don't think it was 24kg, prob 16kg)
then same rotation 10-10-10, 15-15-15

5 mins rest, then

For time:
400m run
30 ring dips
30 push-ups
800m run
20 ring dips
20 push-ups
1 mile run
10 ring dips
10 push-ups

subbed jumping ring dips (though I am closer to being able to do a couple of ring dips on my own)
Can't remember time and I think it was wrong on the whiteboard... I am pretty sure it was
24:57.

8/3/2009

Warmup:
400m light run
dynamic stretching w/ pvc
snatch, press, deadlift, romanian deadlift (RDL) movements with pvc
RDL, presses and snatches with 45lb bar (lots!)

Power Snatch
5x95
3x115
3x5x135
3x3x135

"Diane"
For time: 21-15-9
Deadlift, 225lb (155lb)
Handstand push-ups (knees on 24" box)
8:16

8/2/2009

Dynamic stretching warmup and ohs with pvc

Squat warmup
2x5x45
1x5x135
1x3x185
1x2x225

then WOD
Back Squat 5-5-5
did 3x5x245 (~75% of 1RM)

Back Squat 3-3-3
did 3x3x275 (~85% of 1RM)

then worked on ring dips and kipping pullups... got 2-3 in a row on the pullups, which is a big deal because previously i wasn't timing my coming down off 1 kipping PU correctly.