30-25-20-15-10 Reps for time:
Single-Unders
Situps
Finished in 7.54.
Strength Bias:
3x5 Press (115#,125#,135#)
3x5 Pull-ups (25#)
Gymnastic Skill Development:
Kipping
6/29/2009
6/27/2009
June 27, 2009
30 Reps for time:
Power Cleans (105#)
Finished in 6.57. Today wasn't my day; I'm recovering from the last 2 weeks of travel.
Strength Bias:
3x5 Deadlifts (225#, 235#, 255#)
Gymnastic Skill Development:
HSPU
Power Cleans (105#)
Finished in 6.57. Today wasn't my day; I'm recovering from the last 2 weeks of travel.
Strength Bias:
3x5 Deadlifts (225#, 235#, 255#)
Gymnastic Skill Development:
HSPU
6/26/2009
6/25/2009
6/23/2009
June 23, 2009
4 Rounds 400m Runs:
2:05,2:25,2:25,2:13
Like last weeks runs, the goal of this WOD was to work on pose and pace.
Strength Bias:
REST
2:05,2:25,2:25,2:13
Like last weeks runs, the goal of this WOD was to work on pose and pace.
Strength Bias:
REST
6/22/2009
June 22, 2009
5 Rounds for time:
10 Snatch to OHS (75#)
10 Push-ups (25#)
5 Pull-ups (Half Strict/Kipping)
Finished in 19.21. On a technical note, I could have finished a couple minutes faster had my grip not been slipping on the bar. So I will need to find a new bar with a grip for snatching. Additionally, my pull-ups are much better but more practice is needed in kipping.
Strength Bias:
REST
10 Snatch to OHS (75#)
10 Push-ups (25#)
5 Pull-ups (Half Strict/Kipping)
Finished in 19.21. On a technical note, I could have finished a couple minutes faster had my grip not been slipping on the bar. So I will need to find a new bar with a grip for snatching. Additionally, my pull-ups are much better but more practice is needed in kipping.
Strength Bias:
REST
6/21/2009
6/20/2009
June 20, 2009
Rounds of 21,15,9 for time:
"Diane"
Deadlift (195#)
HSPU
Finished in 7.34. Intended on 185# deadlifts and confused the weight.
Strength Bias:
3x5
Press (105#,115#,125#)
"Diane"
Deadlift (195#)
HSPU
Finished in 7.34. Intended on 185# deadlifts and confused the weight.
Strength Bias:
3x5
Press (105#,115#,125#)
6/19/2009
June 19, 2009
Rounds of 10-9-8-7-6-5-4-3-2-1:
Power Cleans and Press (105#)
Kettlebell Swings (45#)
Finished in 21.22.
Power Cleans and Press (105#)
Kettlebell Swings (45#)
Finished in 21.22.
6/17/2009
June 17, 2009
5 Rounds for time:
Run 400m (2:27,2:17,2:12,2:11,2:10)
The goal of today's runs were pose and pacing.
Strength Bias:
REST
Endurance:
3 Rounds
Bike: 1 min on/1 min off, 1 min on/1 min off, 1 min on/1 min off.
The rounds were followed up with:
Bike 5 miles (4 miles - 80%, 1 mile - 100%).
Run 400m (2:27,2:17,2:12,2:11,2:10)
The goal of today's runs were pose and pacing.
Strength Bias:
REST
Endurance:
3 Rounds
Bike: 1 min on/1 min off, 1 min on/1 min off, 1 min on/1 min off.
The rounds were followed up with:
Bike 5 miles (4 miles - 80%, 1 mile - 100%).
June 16, 2009
AMRAP for 20 min.:
10 Burpees
10 Situps
10 Squats
Finished with 13 rounds, plus 10 burpees.
Strength Bias:
REST
10 Burpees
10 Situps
10 Squats
Finished with 13 rounds, plus 10 burpees.
Strength Bias:
REST
6/15/2009
June 15, 2009
10-9-8-7-6-5-4-3-2-1
Power Cleans (95#)
Situps
Finished in 10.45. Would like to see a slightly quicker time before moving up on the power cleans.
Strength Bias:
3x5
Front Squat (75#,85#,95#)
Pullups (25# - weighted vest)
I felt real good with the front squats this morning, so raising this weight will not be a problem. This is after taking some advice from Coach to keep my elbows up slightly past the point of being comfortable. Will be in San Diego for the next few days, so the WOD's will be "interesting"; e.g. ridiculously challenging!
Power Cleans (95#)
Situps
Finished in 10.45. Would like to see a slightly quicker time before moving up on the power cleans.
Strength Bias:
3x5
Front Squat (75#,85#,95#)
Pullups (25# - weighted vest)
I felt real good with the front squats this morning, so raising this weight will not be a problem. This is after taking some advice from Coach to keep my elbows up slightly past the point of being comfortable. Will be in San Diego for the next few days, so the WOD's will be "interesting"; e.g. ridiculously challenging!
June 13, 2009
"Isabel"
30 Power Snatches (55#)
Finished in 4.30.
Strength Bias:
1-1-1-1-1-1-1
Dead Lift Max RM (215#,235#,255#,265#,275#,285#,275#)
30 Power Snatches (55#)
Finished in 4.30.
Strength Bias:
1-1-1-1-1-1-1
Dead Lift Max RM (215#,235#,255#,265#,275#,285#,275#)
6/12/2009
June 12, 2009
5 Rounds for time:
200m Run
10 Thrusters (55#)
6 Pullups
Finished in 15.58.
Strength Bias:
3x5 Press (105#,115#,125#(2-5 Push Press))
200m Run
10 Thrusters (55#)
6 Pullups
Finished in 15.58.
Strength Bias:
3x5 Press (105#,115#,125#(2-5 Push Press))
6/10/2009
June 10, 2009
5 Rounds for time:
5 Deadlifts (225#)
10 Burpees
Finished in 7.05.
Strength Bias:
3x5 OHS (85#,95#,105#(4F))
Gymnastic Skill Development:
5x3 HSPU
5 Deadlifts (225#)
10 Burpees
Finished in 7.05.
Strength Bias:
3x5 OHS (85#,95#,105#(4F))
Gymnastic Skill Development:
5x3 HSPU
6/09/2009
6/08/2009
June 08, 2009
Rounds of 21-15-9 for time:
(Power) Clean Jerk (95#)
Dips
Finished in 13.06.
Strength Bias:
REST
(Power) Clean Jerk (95#)
Dips
Finished in 13.06.
Strength Bias:
REST
6/07/2009
6/06/2009
June 06, 2009
400 m Run
Sets of 10-9-8-7-6-5-4-3-2-1 for time:
Overhead Squat (55#)
Towel Pullups
Pushups
400 m Run
Finished in 13.41.
Strength Bias:
REST
Sets of 10-9-8-7-6-5-4-3-2-1 for time:
Overhead Squat (55#)
Towel Pullups
Pushups
400 m Run
Finished in 13.41.
Strength Bias:
REST
June 05, 2009
7x1
Thrusters (75#,85#,95#,105#,115#,125#,135#)
Strength Bias:
5x3
Shoulder Press (85#,95#,105#,115#,125#)
Had to jerk press the 125#.
Thrusters (75#,85#,95#,105#,115#,125#,135#)
Strength Bias:
5x3
Shoulder Press (85#,95#,105#,115#,125#)
Had to jerk press the 125#.
6/02/2009
June 02, 2009
3 Rounds for time:
50 SDHP (45#)
Reps of 21-15-9:
Kettlebell Swings (35#)
Situps
Finished in 9.35.
Strength Bias:
3x5
Back Squats (75#,95#,115#)
50 SDHP (45#)
Reps of 21-15-9:
Kettlebell Swings (35#)
Situps
Finished in 9.35.
Strength Bias:
3x5
Back Squats (75#,95#,115#)
6/01/2009
June 01, 2009
"Elizabeth"
Sets of 21-15-9 for time:
Hang Power Cleans (95#)
Dips (25#)
Finished in 7.22. My grip was starting to give out on the last round so I had to put the weight down for a second.
Sets of 21-15-9 for time:
Hang Power Cleans (95#)
Dips (25#)
Finished in 7.22. My grip was starting to give out on the last round so I had to put the weight down for a second.
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