I did the first 10 TGU with 25# barbell, then changed to 40# for the remainder. The first couple Sotts press reps were very hard. I think after that I was a little more flexible; they were still hard, but not as bad as the first two.
For some reason, I never started my timer, but I kept a pretty good pace. Did this in the garage on a great day, but still worked up a sweat. Once the garage got wet from sweat, it was slick. I probably could've used some chalk as the bar got slick, too.
Great WOD, probably took 15-20 minutes???? Just a guess..really have no idea!
Monday, August 30, 2010
Sunday, August 29, 2010
SDHP and push jerk
21-18-15-12-9-6-3
75# SDHP
75# push jerk
focused doing push jerk, not press or push press
Rx 11:19
75# SDHP
75# push jerk
focused doing push jerk, not press or push press
Rx 11:19
Saturday, August 28, 2010
WOD with the Kids
Vince and I took on Corrie, Sage, and Olivia in a relay race. We went to and from the trees beside the blacktop at Washington School (about 30yds) as follows:
broad jump down, bear crawl back
run backwards down and back
carry slosh pipe down and back
run down and back
Teams had to make 12 total trips (6 each for Vince and I, 4 each for the kids). Didn't use a timer, just did the relay. Ended up being a lot harder than I thought it was going to be, but fun!
broad jump down, bear crawl back
run backwards down and back
carry slosh pipe down and back
run down and back
Teams had to make 12 total trips (6 each for Vince and I, 4 each for the kids). Didn't use a timer, just did the relay. Ended up being a lot harder than I thought it was going to be, but fun!
Thursday, August 26, 2010
Pull ups and HSPU
21-18-15-12-9-6 of pull ups (strict, no kipping) and HSPU
did pull ups to failure, then switched grips in the following order: palms down, left up right down, left down right up, and palms up. Did HSPU until I had 6 failures, then used 2 smaller bands (one part of top band tied in a knot) for assistance on remaining HSPU.
HSPU rounds were (strict/band assisted) 8/13, 9/9, 8/7, 11/1, 9, 6, 3
time = 28:06
Faster than last time, but used a difference approach. Last time, used parallettes and bands for most reps. This time I did them from the floor, back to the wall, getting deep enough until I could feel my hair touch the floor.
did pull ups to failure, then switched grips in the following order: palms down, left up right down, left down right up, and palms up. Did HSPU until I had 6 failures, then used 2 smaller bands (one part of top band tied in a knot) for assistance on remaining HSPU.
HSPU rounds were (strict/band assisted) 8/13, 9/9, 8/7, 11/1, 9, 6, 3
time = 28:06
Faster than last time, but used a difference approach. Last time, used parallettes and bands for most reps. This time I did them from the floor, back to the wall, getting deep enough until I could feel my hair touch the floor.
Wednesday, August 25, 2010
Test 3
Sweet 16!
OK, the squats weren't as bad as I thought they'd be...see previous post.
Tabata Squats, then after final 10 second rest, immediately go to:
4 min muscle ups AMRAP
test score = tabata score X muscle ups completed
squats = 16 each round
muscle ups = 16
Score = 256
got 16 squats first round, then just kept the pace. Hoping for 20 muscle ups - got 6 in about 1:05, then slowed down. No failures, just couldn't 17 before timer went off
OK, the squats weren't as bad as I thought they'd be...see previous post.
Tabata Squats, then after final 10 second rest, immediately go to:
4 min muscle ups AMRAP
test score = tabata score X muscle ups completed
squats = 16 each round
muscle ups = 16
Score = 256
got 16 squats first round, then just kept the pace. Hoping for 20 muscle ups - got 6 in about 1:05, then slowed down. No failures, just couldn't 17 before timer went off
You serious, Clark?
Sunday...400m lunges...legs tired.
Monday...legs and butt sore...rest day!
Tuesday...legs very sore...200 14" jump and touch and 160 squats!
Wednesday...legs tired and sore...tabata squats!
Not complaining, just sayin!
Monday...legs and butt sore...rest day!
Tuesday...legs very sore...200 14" jump and touch and 160 squats!
Wednesday...legs tired and sore...tabata squats!
Not complaining, just sayin!
Tuesday, August 24, 2010
5 rounds for time:
50 jump and touch
40 squats
30 sit ups
20 push ups (hand release)
10 pull ups
jump and touch...set ring at 8'9", which is 14" above my 7'7" tiptoe reach.
"only" did four rounds. Legs still fried from Sunday's lunges and Brenda rescued me needing help getting supper ready!
Round times 6:52, 14:14, 22:58, 32:46
40 squats
30 sit ups
20 push ups (hand release)
10 pull ups
jump and touch...set ring at 8'9", which is 14" above my 7'7" tiptoe reach.
"only" did four rounds. Legs still fried from Sunday's lunges and Brenda rescued me needing help getting supper ready!
Round times 6:52, 14:14, 22:58, 32:46
Sunday, August 22, 2010
400m lunges
400m lunges...I did 100 yd strip by house, going past marker 20ft...total was 400yds +80 ft.
395 lunges...14:35 time
395 lunges...14:35 time
Saturday, August 21, 2010
Buncha stuff
Saturday AM WOD with Jared, Vince, and John.
Part I - 50 yds down and back with a)tired sled with 45# bumper b)sprint c) slosh pipe
Vince 2:20
John 2:16
Jared 1:55
Jason 1:43
Part II -with running clock, you must accumulate one minute L-sit hold on parallettes. one minute timer stops and restarts each time your feet hit the ground
Vince 1:53
John 2:35 (with plates for additional height)
Jared 3:56
Jason 2:00
Part III - 2 man teams. Man A each team does handstand holds. Anytime he is not on the wall, Man B from the opposing team's man does AMRAP hand release push ups. The more time you spend on the wall, the less time he has to do push ups. The round is 3 minutes long, then switch places so Man B will do handstand holds and Man A does hand release push ups.
Push up totals:
Vince 34
Jason 33
Jared 35
John 27
Part IV -
4 man team...responsible for moving 135# barbell, 20# ball over head, 53# and 35# KB, and sled with 25# bumpers 100 yard, rotate equipment, go 100 yds rotate equipment. We went 400 yds out and back so each man carried each piece of equipment a total of 200yds. As we were coming back, we did it Indian race style with the man in the back had to pass the other 3.
Pretty sweet WOD today!
Part I - 50 yds down and back with a)tired sled with 45# bumper b)sprint c) slosh pipe
Vince 2:20
John 2:16
Jared 1:55
Jason 1:43
Part II -with running clock, you must accumulate one minute L-sit hold on parallettes. one minute timer stops and restarts each time your feet hit the ground
Vince 1:53
John 2:35 (with plates for additional height)
Jared 3:56
Jason 2:00
Part III - 2 man teams. Man A each team does handstand holds. Anytime he is not on the wall, Man B from the opposing team's man does AMRAP hand release push ups. The more time you spend on the wall, the less time he has to do push ups. The round is 3 minutes long, then switch places so Man B will do handstand holds and Man A does hand release push ups.
Push up totals:
Vince 34
Jason 33
Jared 35
John 27
Part IV -
4 man team...responsible for moving 135# barbell, 20# ball over head, 53# and 35# KB, and sled with 25# bumpers 100 yard, rotate equipment, go 100 yds rotate equipment. We went 400 yds out and back so each man carried each piece of equipment a total of 200yds. As we were coming back, we did it Indian race style with the man in the back had to pass the other 3.
Pretty sweet WOD today!
Friday, August 20, 2010
3 rounds for time:
5 rope climbs
15 ring dips
50 squats
Rx was 21 dips...I did 15. Did one with assistance in 3rd round, but ended up not counting it did another strict because I didn't want to work that hard and end up not doing Rx.
First round rope climb without feet. Used feet on 3rd and 5th climb in 2nd round and all 5 climbs in 3rd round.
Time 13:54
W/Seeley and Rawlings at home
15 ring dips
50 squats
Rx was 21 dips...I did 15. Did one with assistance in 3rd round, but ended up not counting it did another strict because I didn't want to work that hard and end up not doing Rx.
First round rope climb without feet. Used feet on 3rd and 5th climb in 2nd round and all 5 climbs in 3rd round.
Time 13:54
W/Seeley and Rawlings at home
Wednesday, August 18, 2010
Nate = AMRAP 20 minutes
2 muscle ups
4 HSPU
8 53# KB swings
Depot at lunch with Jared.
11 rounds plus 1 muscle up
no failures on any mu attempts...felt strong.
HSPU broken, last few sets one, maybe two at a time.
KB swings unbroken
fastest round :53 first
slowest round 2:16 10
not sure about time differences from past Nates. last time was MUCH slower. first couple were faster with more KB weight. differences could be: HSPU now done with back to wall (harder) whereas I used to do them facing the wall (easier). MU done today from just above seated position, no record of how I did them before.
4 HSPU
8 53# KB swings
Depot at lunch with Jared.
11 rounds plus 1 muscle up
no failures on any mu attempts...felt strong.
HSPU broken, last few sets one, maybe two at a time.
KB swings unbroken
fastest round :53 first
slowest round 2:16 10
not sure about time differences from past Nates. last time was MUCH slower. first couple were faster with more KB weight. differences could be: HSPU now done with back to wall (harder) whereas I used to do them facing the wall (easier). MU done today from just above seated position, no record of how I did them before.
Tuesday, August 17, 2010
15 rounds 20:40
sprint 20 seconds
rest 40 seconds
15 rounds
count distance only of sprints
I carried a rag and dropped it when the timer went off, the walked back to that point, picked up the rag, and sprinted when the timer went off.
distance:4.25 laps around RHS track
rest 40 seconds
15 rounds
count distance only of sprints
I carried a rag and dropped it when the timer went off, the walked back to that point, picked up the rag, and sprinted when the timer went off.
distance:4.25 laps around RHS track
Monday, August 16, 2010
2009 Games WOD
3 rounds for time:
30 20# wallball ( I used 10' target)
30 60# squat snatch - begin movement below knees (i.e. no hang snatch)
time 23:38
round times 6:04, 8:21, 9:13
not sure if I'd ever done that many squat snatches. For the most part felt good. Easy to tell when I didn't get the weight balanced overhead. This WOD is a quad killer!
Great day - not humid mid 80s, cool garage!
30 20# wallball ( I used 10' target)
30 60# squat snatch - begin movement below knees (i.e. no hang snatch)
time 23:38
round times 6:04, 8:21, 9:13
not sure if I'd ever done that many squat snatches. For the most part felt good. Easy to tell when I didn't get the weight balanced overhead. This WOD is a quad killer!
Great day - not humid mid 80s, cool garage!
Saturday, August 14, 2010
Two Timer
weighted pull ups was today's WOD and we did the Bear Complex, just for fun.
Pull ups:
50
75?
80
90F
75?
75F
65
? were close but not sure I'd count it. Chin was probably to the bar, but not 100% it was over.
Bear Complex: 5 rounds, 7 reps per round of power clean, front squat, push press/jerk, back squat, press, touch ground, repeat. Bar can not rest during round or penalty is 5 burpees.
Increase weight each round. Weighs were: 60, 70, 90, 110, 130 (counted bar as 40#...darn Sears bar!)
Had four penalties. Wasnt' thinking once and walked out from underneath bar after last rep of set when it was on my back after the back squat and I walked out from underneath it....should've got it overhead and dropped it to the front.
Great WOD!
Tim, John, Vince, and Gunther.
Pull ups:
50
75?
80
90F
75?
75F
65
? were close but not sure I'd count it. Chin was probably to the bar, but not 100% it was over.
Bear Complex: 5 rounds, 7 reps per round of power clean, front squat, push press/jerk, back squat, press, touch ground, repeat. Bar can not rest during round or penalty is 5 burpees.
Increase weight each round. Weighs were: 60, 70, 90, 110, 130 (counted bar as 40#...darn Sears bar!)
Had four penalties. Wasnt' thinking once and walked out from underneath bar after last rep of set when it was on my back after the back squat and I walked out from underneath it....should've got it overhead and dropped it to the front.
Great WOD!
Tim, John, Vince, and Gunther.
Friday, August 13, 2010
Annie Rx
50-40-30-20-10
double unders
sit ups
double unders in garage
sit ups in living room
a little bit of transition time I didn't have last time, but still set a PR!
13:48
double unders
sit ups
double unders in garage
sit ups in living room
a little bit of transition time I didn't have last time, but still set a PR!
13:48
Thursday, August 12, 2010
10 rounds for time:
10 95# thrusters
10 ring push ups
time 26:55
I think I got the first set of thrusters unbroken, then after that just did what I could. AM WOD at the Depot with Vince. Hot morning again!
10 ring push ups
time 26:55
I think I got the first set of thrusters unbroken, then after that just did what I could. AM WOD at the Depot with Vince. Hot morning again!
Wednesday, August 11, 2010
AdamBrown
one round for time (Rx was 2x, but I was toast):
24 275# deadlift
24 box jumps 24"
24 20# wallball
24 135# bench press
24 box jumps 24"
24 20# wallball
24 135# power cleans
20:57
rested a couple minutes and did 8 225# deadlift. cooled down with a string of 20 double unders, some snatch balances, OHS, and some stretching.
thought about going for round 2, but it wasn't happening. I'm a little dissapointed that I quit, but just didn't have anything left in the tank. Legs were still pretty sore/tired from the lunge WOD a couple days ago, even with postponing this WOD (scheduled for yesterday) until today. One round was still a great WOD.
Shoulder feels good after bench press.
24 275# deadlift
24 box jumps 24"
24 20# wallball
24 135# bench press
24 box jumps 24"
24 20# wallball
24 135# power cleans
20:57
rested a couple minutes and did 8 225# deadlift. cooled down with a string of 20 double unders, some snatch balances, OHS, and some stretching.
thought about going for round 2, but it wasn't happening. I'm a little dissapointed that I quit, but just didn't have anything left in the tank. Legs were still pretty sore/tired from the lunge WOD a couple days ago, even with postponing this WOD (scheduled for yesterday) until today. One round was still a great WOD.
Shoulder feels good after bench press.
Monday, August 9, 2010
SQT
3 rounds for time:
10 reps of 90# overhead any way
200 yard shuttle (50yds down and back x2)
4:55
round times: 1:11,1:41,2:03
outside with Jared...it was HOT!
10 reps of 90# overhead any way
200 yard shuttle (50yds down and back x2)
4:55
round times: 1:11,1:41,2:03
outside with Jared...it was HOT!
Sunday, August 8, 2010
AMRAP 20 minutes
7 185# squats
10 lunges with 45#db held OH with left arm
7 burpees
10 lunges with 45#db held OH with right arm
5 rounds in 19:57
round times 2:34, 3:39, 4:12, 4:58, 4:34
tough WOD. broke squats up after round 2.
10 lunges with 45#db held OH with left arm
7 burpees
10 lunges with 45#db held OH with right arm
5 rounds in 19:57
round times 2:34, 3:39, 4:12, 4:58, 4:34
tough WOD. broke squats up after round 2.
Thursday, August 5, 2010
CrossFit OIB
5 rounds for time:
1 rope climb
12 225# deadlift
*all unbroken, penalty for a break is 12 54# KB swings, then restart DL from 1.
time 7:35...all unbroken
1 rope climb
12 225# deadlift
*all unbroken, penalty for a break is 12 54# KB swings, then restart DL from 1.
time 7:35...all unbroken
Monday, August 2, 2010
Sunday, August 1, 2010
Beach WOD
4 rounds:
Run 2 minutes (400m ?)
25 burpees
time 15:53
No idea how far I ran, just tried to keep a good pace. Did the burpees facing the ocean, so I was on a little of a down slope...they were hard!
Run 2 minutes (400m ?)
25 burpees
time 15:53
No idea how far I ran, just tried to keep a good pace. Did the burpees facing the ocean, so I was on a little of a down slope...they were hard!
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