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
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