rounds of 25, 50, and 75:
squats
push ups
pull ups
sit ups
added in today's burpees, subbing each burpee for one squat and one pull up, so my WOD looked like this (alternated exercises)
10, 19, 29 burpees
15, 31, 46 squats
15, 31, 46 push ups
25, 50, 75 pull ups
25, 50,75 sit ups
I planned on finishing or doing 30 minutes, whichever came first, so i split up sets of 75 to make sure I did at least a few of each exercise. I got to 30 minutes with 25 of each remaining, so I went ahead and finished them all
time 35:53
Saturday, February 27, 2010
Friday, February 26, 2010
Overhead squat 1-1-1-1-1
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
Try to increase the load on each of the fifteen sets.
CFWUx2 (10) & 30 burpees to warm up
OHS 95,100,110,120,125 (PR old was 120)
Front 185,205,215,225,230 (PR old was 205)
Back 265,275,285,295,300 (PR old was 295)
struggled with 120 OHS, but the 125 felt very strong.
made sure i got the bar way up on my shoulders on front squat, probably could've done more on final set.
Took 5 seconds to get the 300# back squat up. I practically stuck in the middle, but knew I had it in me to get it.
remaining burpees for the day were done b/t back squat sets and and the end.
Front squat 1-1-1-1-1
Back squat 1-1-1-1-1
Try to increase the load on each of the fifteen sets.
CFWUx2 (10) & 30 burpees to warm up
OHS 95,100,110,120,125 (PR old was 120)
Front 185,205,215,225,230 (PR old was 205)
Back 265,275,285,295,300 (PR old was 295)
struggled with 120 OHS, but the 125 felt very strong.
made sure i got the bar way up on my shoulders on front squat, probably could've done more on final set.
Took 5 seconds to get the 300# back squat up. I practically stuck in the middle, but knew I had it in me to get it.
remaining burpees for the day were done b/t back squat sets and and the end.
Thursday, February 25, 2010
Team Competition WOD
Here's something we should do. 3 member teams compete as follows in 2 WODs:
WOD #1 - (12 Minute Time Limit)
3 Rep Max Thruster
Max Set Double Unders
Each team will have 1 squat rack a 45# bar and one full set of weights. Each team member will have 3 attempts to reach a 3 rep max thruster, and 3 attempts at a max set of double unders. The thrusters must be OBVIOUSLY below parallel and must show control at the top with the ear FULLY visible in front of the arm when viewed directly from the side. Athletes will hold the weight overhead until they are fully locked out and still with their feet on the same plane. The judge will say "good lift," then and only then can the athlete lower the weight to proceed to the next rep. If a rep is missed, it may be repeated as long as the bar does not drop below shoulder level.Only one athlete may perform double unders at a time. We have many jump ropes on hand here that you may use, but you are encouraged to bring your favorite rope and any type of jump rope is allowed. Double unders must be all in one set with the rope in continuous motion, when the rope stops moving the attempt is over. Singles unders between doubles are allowed to continue the set, but do not count towards the Rx score. If a jump rope breaks in the middle of an attempt, the athlete may take the score attained prior to the rope breaking, or they may repeat the attempt. Double under score per athlete will max out at 100 reps. The team score will be the total of all athletes best 3 rep max weight on thruster plus all athletes best set of double unders. All team members must perform at least one successful set of 3 legitimate thrusters and at least one successful double under to qualify as Rx for the event. If any team member fails to do a double under or fails to have a successful set of 3 thrusters their team will be disqualified from placing in the Rx division.Remember, you have only one lifting set-up and only one person at a time may perform double unders, so you must work together and work quickly to get all your attempts in 12 minutes. Athletes are not required to perform 3 attempts each, but are limited to only 3 attempts at each exercise.Scaled version- No scaling is available for the thruster, just lift as much as you can correctly. For the jump rope, single unders will be scaled with a max score of 100 reps.
WOD #2 - 3 Rounds For Max Reps:
:45 sec GHD Sit Ups
:15 sec Rest
:45 sec Clean & Jerk 135/83
:15 sec Rest:45 sec Burpee Vertical Leap Touching Target 104in/96in
:15 sec Rest
:45 sec Chest to Bar Pull Ups
:15 sec Rest
Each team will have a GHD, a men's and women's pre-loaded barbell, an area to do burpees with male and female standardized height target to touch, and a designated pull up bar. The WOD will be performed with a shotgun start meaning that an athlete will be at each station and when all athletes have completed 3 total rounds the WOD is over. Teams may decide which athletes start at which station in any order, but must rotate in the order that the exercises are listed. GHD Sit Up standards will be that one hand must touch the floor and one hand must touch the post between the foot rollers. If an athlete misses touching the floor or the post, that rep will not be counted. Athletes will need to adjust the length of the GHD to get a proper fit, but only that adjustment will be available. You may not adjust the height of the leg rollers. Adjustment will need to be made during the 15 second rest period to avoid losing precious workout time.Clean and Jerks are two hands any way. So the weight must start from a dead stop on the floor, no Murski bounces allowed, and must end in a full lock out overhead with the ear fully visible in front of the arm when viewed from the side. Shoulder press, push press and push jerk are all allowed. Hips, knees, shoulders and elbows must be fully extended. If you miss hip, knee or elbow extension the rep will not count. You do not have to hold the weight overhead and show control, but it must be fully extended, DO NOT DITCH OUT EARLY!Burpee Vertical Leap will be sternum to the floor and touch target overhead. If you miss the hand touch on the target you may re-jump to get the rep as opposed to having to perform the hole burpee again.Chest to bar pull ups will count as long as the athlete has fully extended elbows at the bottom of the rep and touches any part of the chest below the clavicle (collar bone) to the bar at the top.There will be a chimer with 3 second warnings and a big digital timer letting athletes and judges know when work intervals and rest intervals begin and end. Any reps completed after a work interval ends will not be counted.
WOD #1 - (12 Minute Time Limit)
3 Rep Max Thruster
Max Set Double Unders
Each team will have 1 squat rack a 45# bar and one full set of weights. Each team member will have 3 attempts to reach a 3 rep max thruster, and 3 attempts at a max set of double unders. The thrusters must be OBVIOUSLY below parallel and must show control at the top with the ear FULLY visible in front of the arm when viewed directly from the side. Athletes will hold the weight overhead until they are fully locked out and still with their feet on the same plane. The judge will say "good lift," then and only then can the athlete lower the weight to proceed to the next rep. If a rep is missed, it may be repeated as long as the bar does not drop below shoulder level.Only one athlete may perform double unders at a time. We have many jump ropes on hand here that you may use, but you are encouraged to bring your favorite rope and any type of jump rope is allowed. Double unders must be all in one set with the rope in continuous motion, when the rope stops moving the attempt is over. Singles unders between doubles are allowed to continue the set, but do not count towards the Rx score. If a jump rope breaks in the middle of an attempt, the athlete may take the score attained prior to the rope breaking, or they may repeat the attempt. Double under score per athlete will max out at 100 reps. The team score will be the total of all athletes best 3 rep max weight on thruster plus all athletes best set of double unders. All team members must perform at least one successful set of 3 legitimate thrusters and at least one successful double under to qualify as Rx for the event. If any team member fails to do a double under or fails to have a successful set of 3 thrusters their team will be disqualified from placing in the Rx division.Remember, you have only one lifting set-up and only one person at a time may perform double unders, so you must work together and work quickly to get all your attempts in 12 minutes. Athletes are not required to perform 3 attempts each, but are limited to only 3 attempts at each exercise.Scaled version- No scaling is available for the thruster, just lift as much as you can correctly. For the jump rope, single unders will be scaled with a max score of 100 reps.
WOD #2 - 3 Rounds For Max Reps:
:45 sec GHD Sit Ups
:15 sec Rest
:45 sec Clean & Jerk 135/83
:15 sec Rest:45 sec Burpee Vertical Leap Touching Target 104in/96in
:15 sec Rest
:45 sec Chest to Bar Pull Ups
:15 sec Rest
Each team will have a GHD, a men's and women's pre-loaded barbell, an area to do burpees with male and female standardized height target to touch, and a designated pull up bar. The WOD will be performed with a shotgun start meaning that an athlete will be at each station and when all athletes have completed 3 total rounds the WOD is over. Teams may decide which athletes start at which station in any order, but must rotate in the order that the exercises are listed. GHD Sit Up standards will be that one hand must touch the floor and one hand must touch the post between the foot rollers. If an athlete misses touching the floor or the post, that rep will not be counted. Athletes will need to adjust the length of the GHD to get a proper fit, but only that adjustment will be available. You may not adjust the height of the leg rollers. Adjustment will need to be made during the 15 second rest period to avoid losing precious workout time.Clean and Jerks are two hands any way. So the weight must start from a dead stop on the floor, no Murski bounces allowed, and must end in a full lock out overhead with the ear fully visible in front of the arm when viewed from the side. Shoulder press, push press and push jerk are all allowed. Hips, knees, shoulders and elbows must be fully extended. If you miss hip, knee or elbow extension the rep will not count. You do not have to hold the weight overhead and show control, but it must be fully extended, DO NOT DITCH OUT EARLY!Burpee Vertical Leap will be sternum to the floor and touch target overhead. If you miss the hand touch on the target you may re-jump to get the rep as opposed to having to perform the hole burpee again.Chest to bar pull ups will count as long as the athlete has fully extended elbows at the bottom of the rep and touches any part of the chest below the clavicle (collar bone) to the bar at the top.There will be a chimer with 3 second warnings and a big digital timer letting athletes and judges know when work intervals and rest intervals begin and end. Any reps completed after a work interval ends will not be counted.
Air Force WOD
did this instead of main site WOD (no rope to climb):
load a bar with 95#
20 thrusters
20 SDHP
20 push jerk
20 OHS (scaled to 45#)
20 front squats
do 4 burpees every minute during WOD
time: 14:51
60 burpees
set timer to beep every minute...pushed start, did 4 burpees and took off. This ended up being a creat met-con workout. Burpees so much harder each round. Cleaned weights off floor after each set of burpees. I knew OHS as Rx would be tough, but I tried to get 95# one time...failed. Dropped to 45# and repped them out pretty good. During the front squats, I cleaned it, put it on the rack, then picked it up with crossed arms EXCEPT for final 3 reps.
load a bar with 95#
20 thrusters
20 SDHP
20 push jerk
20 OHS (scaled to 45#)
20 front squats
do 4 burpees every minute during WOD
time: 14:51
60 burpees
set timer to beep every minute...pushed start, did 4 burpees and took off. This ended up being a creat met-con workout. Burpees so much harder each round. Cleaned weights off floor after each set of burpees. I knew OHS as Rx would be tough, but I tried to get 95# one time...failed. Dropped to 45# and repped them out pretty good. During the front squats, I cleaned it, put it on the rack, then picked it up with crossed arms EXCEPT for final 3 reps.
Wednesday, February 24, 2010
rest day burpees
though I'd see how my pacing was...never too early to think about April 10 and beating last year's time.
Set timer for 44 seconds and thought I'd keep a 10 burpee pace per interval. Started first interval and did 11 instead of 10...I must've been thinking 5 sets of 11. So I kept 11/interval pace and completed 5 of 11. Had some rest time each round except the last, hit the final hand clap right as the beeper sounded. 55 burpees in 3:40. Would've left me with 4:13 to do final 45 or 5.6 seconds/burpee
Set timer for 44 seconds and thought I'd keep a 10 burpee pace per interval. Started first interval and did 11 instead of 10...I must've been thinking 5 sets of 11. So I kept 11/interval pace and completed 5 of 11. Had some rest time each round except the last, hit the final hand clap right as the beeper sounded. 55 burpees in 3:40. Would've left me with 4:13 to do final 45 or 5.6 seconds/burpee
Tuesday, February 23, 2010
CFT
warmed up with daily burpees...9 on the minute for 6 minutes. Short and sweet!
warm up lifts: squats 3x225, press 1x135, deadlift 2x225,1x295
Squat: 275, 300f, 295f
Press: 140, 150f,145f
Deadlift 325,345,370f
I got the 295 squat up a little but hit a sticking point. Probably should've nailed a 285 or 290 on second set, but I got greedy.
Both press failure stuck at the same point...again should've done 145 first.
The 345 deadlift felt real good, so I jumped up to 370, which would've been a PR. Got the bar to mid thigh but was losing grip and let it down...so close!!
CFT today = 760 (275+140+345) no PR, but I tried!
warm up lifts: squats 3x225, press 1x135, deadlift 2x225,1x295
Squat: 275, 300f, 295f
Press: 140, 150f,145f
Deadlift 325,345,370f
I got the 295 squat up a little but hit a sticking point. Probably should've nailed a 285 or 290 on second set, but I got greedy.
Both press failure stuck at the same point...again should've done 145 first.
The 345 deadlift felt real good, so I jumped up to 370, which would've been a PR. Got the bar to mid thigh but was losing grip and let it down...so close!!
CFT today = 760 (275+140+345) no PR, but I tried!
Monday, February 22, 2010
5k
I've come to hate these things...especially on the treadmill.
did 53 burpees as warmup. set gymboss timer to beep every minute and did 6,6,6,5,5,5,5,5,10. Nine minutes - pretty easy day for the burpees.
5k on treadmill...started off at 7.1 MPH but got bored after about 4 minutes...walked a little then alternated minutes of run/walk. Walked at 3.7-3.9 and did runs of 8,9,10,11,12 MPH. Finised 5k in 27:33. Not my best time, by far, but my heart was racing!
did 53 burpees as warmup. set gymboss timer to beep every minute and did 6,6,6,5,5,5,5,5,10. Nine minutes - pretty easy day for the burpees.
5k on treadmill...started off at 7.1 MPH but got bored after about 4 minutes...walked a little then alternated minutes of run/walk. Walked at 3.7-3.9 and did runs of 8,9,10,11,12 MPH. Finised 5k in 27:33. Not my best time, by far, but my heart was racing!
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