4 rounds x 25 reps each for time and weight
WOW....tough but good workout!! It has been awhile since we have done this workout and being that I struggle with Wallball, I was pretty pleased with my time.
I used a 14# Wallball and a 16# Slamball
Time: 13:16
Thursday, April 30, 2009
Tuesday, April 28, 2009
Press/Front squat
3 rounds for max weight of:
- 3 strict presses
- 3 front squats
This was a very tough workout for me...coming into the gym tonight, I was not feeling it...I had to wear my glasses because I broke a blood vessel in one eye and it was really red and sore. I hate wearing my glasses to workout....Yuck! Plus Front Squats are something I really struggle with....
Round 1:
We started with the Strict Presses and I started at 65 lbs which felt pretty good.
I also decided to go with 65 lbs on the Front Squat and it also felt amazingly good.
Round 2:
Press: I moved upt to 75 lbs...it was a bit of a struggle but I did it.
FS: Since the 65 lbs felt so good, I decided to go for 90 lbs and it felt really good as well.
Round 3:
Press: I knew I was not supposed to go to failure but had decided to go with 80 lbs and managed to get 1 rep in and stopped because I was pretty sure I was not going to be able to get the other two reps in.
FS: Since I was feeling in the groove and my previous PR was 125 lbs...I decided to go for a new PR of 130 lbs. On my first attempt I did not squat all the way down, so Coach would not count it. On the second attempt the bar felt SO flippin' heavy that I immediately got in my own head but managed to get down and up. On the third attempt I was on my way down and did not think I could get back up, so I dumped the bar which hit a plate and bounced back and hit me in the shin (I have a really pretty bruise there already). That was it, the tears started and I did not think I would be able to finish...I wasn't crying because I was hurt but because I was frustrated and freaked out and just could not imagine doing anymore reps. But Coach had me settle down and I did manage to get in 3 that counted....Whew...what a night!
- 3 strict presses
- 3 front squats
This was a very tough workout for me...coming into the gym tonight, I was not feeling it...I had to wear my glasses because I broke a blood vessel in one eye and it was really red and sore. I hate wearing my glasses to workout....Yuck! Plus Front Squats are something I really struggle with....
Round 1:
We started with the Strict Presses and I started at 65 lbs which felt pretty good.
I also decided to go with 65 lbs on the Front Squat and it also felt amazingly good.
Round 2:
Press: I moved upt to 75 lbs...it was a bit of a struggle but I did it.
FS: Since the 65 lbs felt so good, I decided to go for 90 lbs and it felt really good as well.
Round 3:
Press: I knew I was not supposed to go to failure but had decided to go with 80 lbs and managed to get 1 rep in and stopped because I was pretty sure I was not going to be able to get the other two reps in.
FS: Since I was feeling in the groove and my previous PR was 125 lbs...I decided to go for a new PR of 130 lbs. On my first attempt I did not squat all the way down, so Coach would not count it. On the second attempt the bar felt SO flippin' heavy that I immediately got in my own head but managed to get down and up. On the third attempt I was on my way down and did not think I could get back up, so I dumped the bar which hit a plate and bounced back and hit me in the shin (I have a really pretty bruise there already). That was it, the tears started and I did not think I would be able to finish...I wasn't crying because I was hurt but because I was frustrated and freaked out and just could not imagine doing anymore reps. But Coach had me settle down and I did manage to get in 3 that counted....Whew...what a night!
Saturday, April 25, 2009
Power cleans
5-5-5-5-5
I LOVE Power Cleans.....I can hardly wait for the day that Coach tells me I have the form down!! I feel like I am getting close but NOT close enough.....ARGH!!
50/60/70/75/75
I can hardly wait for next time!!!
I LOVE Power Cleans.....I can hardly wait for the day that Coach tells me I have the form down!! I feel like I am getting close but NOT close enough.....ARGH!!
50/60/70/75/75
I can hardly wait for next time!!!
Friday, April 24, 2009
Stations Workout
3 rounds x 1 minute stations;
1 minute rest between stations:
- Kettlebell swings (24/16 kg)
- Burpees
- DB goblet squats (40/25 lbs)
- Pullups
- Split Jumps
- Sandbag cleans (75/50 lbs)
Another new workout, I liked it but I really need to strive to do better next time......
Round 1 ~ 60
Round 2 ~ 72
Round 3 ~ 60
Total: 192
1 minute rest between stations:
- Kettlebell swings (24/16 kg)
- Burpees
- DB goblet squats (40/25 lbs)
- Pullups
- Split Jumps
- Sandbag cleans (75/50 lbs)
Another new workout, I liked it but I really need to strive to do better next time......
Round 1 ~ 60
Round 2 ~ 72
Round 3 ~ 60
Total: 192
Thursday, April 23, 2009
5000/3000 lbs overhead for time
Using any lift and weight, or combination of lifts and weights, move a total of 5000 lbs (men) or 3000 lbs (women) from the floor to locked out overhead in the shortest time possible.
This was a new workout....I liked it but my time was not great...I don't know how others were getting it done in 6 minutes and under....I will have to try harder next time!
I used a 60 lb barbell doing the clean and push press ~ 50 reps.
Time: 10:07
This was a new workout....I liked it but my time was not great...I don't know how others were getting it done in 6 minutes and under....I will have to try harder next time!
I used a 60 lb barbell doing the clean and push press ~ 50 reps.
Time: 10:07
Wednesday 4/22/09 ~ Back Squats
Back squats
3-3-3-3-3
Ahh.....Back Squats one of themany few lifts that I struggle with....but I continue to move forward and take on more weight, which is an accomplishment all in itself!
Last night I started with 125 lbs and did it relatively easy
2nd set was 135 lbs....heavy but not bad
3rd set I jumped to 155 lbs....still pretty pleased with my performance so I decided to go for a PR
4th set I jumped to 175 lbs to beat my last PR of 165 AND........I failed....DRAT!!!
5th set ~ I was still wanting a PR so I went down to 170 lbs and got one rep in...a new PR!!!
All in all, not a bad night....
3-3-3-3-3
Ahh.....Back Squats one of the
Last night I started with 125 lbs and did it relatively easy
2nd set was 135 lbs....heavy but not bad
3rd set I jumped to 155 lbs....still pretty pleased with my performance so I decided to go for a PR
4th set I jumped to 175 lbs to beat my last PR of 165 AND........I failed....DRAT!!!
5th set ~ I was still wanting a PR so I went down to 170 lbs and got one rep in...a new PR!!!
All in all, not a bad night....
Tuesday, April 14, 2009
Friday 4/10/09 ~ "Filthy Stations" - two rounds
Variation on the "Filthy Fifty": 1 minute stations; no rest between stations; 2 minutes rest between rounds.
- box jumps (24"/20")
- jumping pullups
- kettlebell swings (16 kg/12 kg)
- walking lunges - knees-to-elbows
- push press (45#/35#)
- back extensions
- wallballs (20#/16#)
- burpees
- double-unders
for total reps
I was SO pleased to have done this workout as prescribed! This is a really tough workout but it was made especially tough because there was only Ellen and I there and two Coach's ~ Jonathan and Rich! My numbers were not great but considering how much attention was paid to form..I don't feel too bad about it
.
Total Reps: 215
- box jumps (24"/20")
- jumping pullups
- kettlebell swings (16 kg/12 kg)
- walking lunges - knees-to-elbows
- push press (45#/35#)
- back extensions
- wallballs (20#/16#)
- burpees
- double-unders
for total reps
I was SO pleased to have done this workout as prescribed! This is a really tough workout but it was made especially tough because there was only Ellen and I there and two Coach's ~ Jonathan and Rich! My numbers were not great but considering how much attention was paid to form..I don't feel too bad about it
.Total Reps: 215
Tuesday, April 7, 2009
Tuesday 4/7/09 ~ WOD
3 rounds for time of:
- 7 Deadlifts (135/95#)
- 7 Squat cleans (135/95#)
- 7 Push presses (135/95#)
400 meter run
This is a pretty cool workout...I did have to modify because of my wrist and quite honestly, I'm not sure that I could have done the 95# Squat Clean and Push Press...we will see next time this workout comes around.
Modifications:
65 lb Zucher Squats....wow these are tough little boogers....
65 lb push press....the first round it bothered my wrist a little bit but the second and third round were better.
Because I was going so low on the above...I tried to redeem myself a tad by doing 135 lbs on the deadlift. They felt pretty darn good.
Time: 15:04
- 7 Deadlifts (135/95#)
- 7 Squat cleans (135/95#)
- 7 Push presses (135/95#)
400 meter run
This is a pretty cool workout...I did have to modify because of my wrist and quite honestly, I'm not sure that I could have done the 95# Squat Clean and Push Press...we will see next time this workout comes around.
Modifications:
65 lb Zucher Squats....wow these are tough little boogers....
65 lb push press....the first round it bothered my wrist a little bit but the second and third round were better.
Because I was going so low on the above...I tried to redeem myself a tad by doing 135 lbs on the deadlift. They felt pretty darn good.
Time: 15:04
Monday, April 6, 2009
WOD
30, 20, and 10-rep rounds of:
- KB swings (24/16 kg)
- KB Floor press (24/16 kg)
- KB Goblet squats (24/16 kg)
- Feet-to-sky
for time
Fun workout....I had to modify the Floor Press because of my wrist...I did 15 lbs dumbbells instead of 16 kg kettlebells.
Time: 14:27
Ellen still managed to beat me and that was doing the workout as prescribed....The girl is amazing!!
- KB swings (24/16 kg)
- KB Floor press (24/16 kg)
- KB Goblet squats (24/16 kg)
- Feet-to-sky
for time
Fun workout....I had to modify the Floor Press because of my wrist...I did 15 lbs dumbbells instead of 16 kg kettlebells.
Time: 14:27
Ellen still managed to beat me and that was doing the workout as prescribed....The girl is amazing!!
Sunday, April 5, 2009
deadlifts!
3-3-3-3-3
I seemed to have hit a surge of improvement on deadlifts and I am beyond thrilled!
I am very pleased with my performance yesterday.....
I started at a weight higher then I have ever started before.....235 lbs for 3
I then moved up to 245 lbs for 3
Then onto 255 lbs for 3
I started to get nervous at 265 lbs and only got 2 in
I then asked Coach if I could go for a 1 Max PR and he agreed.......I was stoked when I got it!!! 1 rep at 275 lbs!!!! YES!!!
I seemed to have hit a surge of improvement on deadlifts and I am beyond thrilled!
I am very pleased with my performance yesterday.....
I started at a weight higher then I have ever started before.....235 lbs for 3
I then moved up to 245 lbs for 3
Then onto 255 lbs for 3
I started to get nervous at 265 lbs and only got 2 in
I then asked Coach if I could go for a 1 Max PR and he agreed.......I was stoked when I got it!!! 1 rep at 275 lbs!!!! YES!!!
Thursday, April 2, 2009
WOD
5 minutes turkish getups for reps (24/16 kg)
- rest 2 minutes
- 5 minutes cleans for reps (135/95#)
- rest 2 minutes
- 5 minutes Handstand pushups for reps
Score is total number of combined reps for the workout
I can see how this would be a really fun workout....I would have loved to have done it as close to presribed as possible! But, since I went to the doctor today and she said that my wrist is sprained, I am trying to take it easy. So I did the following modifications of the workout:
Turkish Getups (I tried the 16 kg and it wasn't happening) 12 lbs ~ 8 Total Reps
Instead of Cleans I did 2-handed Kettlebell Swings; 16 kg ~ 80 Reps
Instead of Handstand pushups I did Shoulder Press; 65 lbs ~ 19 Reps
Overall not too bad BUT I SO wanted to do cleans....I even tried one, turned out not to be a good idea but I just had to try!
- rest 2 minutes
- 5 minutes cleans for reps (135/95#)
- rest 2 minutes
- 5 minutes Handstand pushups for reps
Score is total number of combined reps for the workout
I can see how this would be a really fun workout....I would have loved to have done it as close to presribed as possible! But, since I went to the doctor today and she said that my wrist is sprained, I am trying to take it easy. So I did the following modifications of the workout:
Turkish Getups (I tried the 16 kg and it wasn't happening) 12 lbs ~ 8 Total Reps
Instead of Cleans I did 2-handed Kettlebell Swings; 16 kg ~ 80 Reps
Instead of Handstand pushups I did Shoulder Press; 65 lbs ~ 19 Reps
Overall not too bad BUT I SO wanted to do cleans....I even tried one, turned out not to be a good idea but I just had to try!
Wednesday, April 1, 2009
Jumpin' Helen
"Helen":
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
If weather does not permit running safely, we will substitute jumping rope (100 jumps for each 200m lap).
We did substitute jumping for running because of snow.....it was actually quite fun, I am getting pretty good with the jumprope (if I do say so myself)!
I finished in a time of 13:30
- 400 meter run
- 21 Kettlebell swings (24 kg)
- 12 pullups
3 rounds for time
If weather does not permit running safely, we will substitute jumping rope (100 jumps for each 200m lap).
We did substitute jumping for running because of snow.....it was actually quite fun, I am getting pretty good with the jumprope (if I do say so myself)!
I finished in a time of 13:30
Subscribe to:
Posts (Atom)
