Ben's WOD 12/31/13

Warm-up:

Stretching & Mobility
5 minutes DU practice

30 burpees for time: 1:33

DT:

5 rounds for time of:

12 Deadlifts
9 Hang Cleans
6 Push Jerks

115# for first round, 95# for the last 4

time: 13:52

--underestimated this in every way possible. I need to work on my strength a lot. Looks like I have my 2014 goals now…

Myriah & Clyde's WOD 12/31/13

Of course our WOD got so messed up. That's what happens when you're on a team with 6 guys.

WOD: In teams, only 50% of people can be working at once (4 for us)
1600m run
60 kettlebell swings 1.5/1pd
60 burpees

You can break it up any way you want but we chose to have everyone do their own portion (which got messed up at the end anyways).

Our time was somewhere around 25 minutes. Will have to explain what happened tomorrow.

Myriah & Clyde's WOD 12/30/13

Birthday WOD!! Not sure why I can't put videos up anywhere I try. If only I knew someone in emerging technologies... Ugh.

There were only five people in clas last night. It was SO nice! We got to spend an extra 15 minutes just learning snatching with Marco then he helped all of us on the barbell. It was very beneficial.

A) Work up to a 1RM snatch 

M: 75# (PR)

C: 105#

I'm not sure I'll ever quite understand the snatch technique. I will work on it forever though until I do.

B) 15-12-9

Clean and jerk 105/75

Reverse lunges with weight 105/75

M: 9:09

C: 9:35

Wow! The lunges were much harder than I imagined. Good glute worker. 

M & C's Off Day 12/29/13

My shoulders are definitely feeling the pain from yesterday's workout. Should mobilize a lot today but feeling pretty lazy. Was hoping someone would open the gym in the afternoon for us to go in and mobilize/light workout but no one did. Waiting on the grid to be posted now...

Myriah & Clyde's WOD 12/28/13

Did some wheelbarrow walking contests in the beginning of class.

30 heavy wall balls to 10'/9' target.

C: 25#
M: 20#

"DT"
5 rounds for time
12 deadlifts
9 hang cleans
6 push jerks

C: 13:02 115#
M: 12:06 75#

We are planning on taking some 6am classes within the next few months before our Rookie Rumble. C needs to get his body to adjust to morning workouts so he doesn't feel like crap every time. Hopefully that will help him get used to it so he doesn't get sick after each workout since RR will start at 8am.

Myriah & Clyde's WOD: 12/27/13

Back at it today. Felt strange having an extra day off.

Back Squat: 3-2-1 3-2-1
@75%, 80%, 85%, 80%, 85%, 90% of 1 RM

M: 135, 145, 155, 145, 155, 165
C: 155, 165, 175, 165, 185, 195

After, Hooverball with a 14# ball. We had to squat every time before we threw it.

C deadlifted after.

He did 1 set of 5 at 285. He also got his first ring muscle up.

I worked on kipping HSPU and V ups. Can't remember what else we did.

Clyde's WOD: 12/26/13

C by himself. M was sick.

Strict press:
5x3 110#

Squat clean:
5x3 115, 135, 135, 145, 155

Tis all.

Ben's Workout 12/29/13

A.M. Workout:

1 hour hard swim. It was my last lesson with Kathy and it was a good one. I was really tired afterwards.

P.M. Workout:

Sidney Fitness for one last workout before my membership is up. I did everything with dumbbells today.

3 rounds of:
6 DB Clusters (40 - 45 - 50#)
6 (per side) Side Plank Shoulder Raise (25 - 25 - 25#)
30 Flutter Kicks

5 rounds of:
100m Farmers Carry (55#/arm)
15 decline med ball sit-up toss (10#)
10 Reverse Rows

3 rounds of:
6 Incline DB Chest Press (45 - 50 - 50#)
6 Tri Extension (45 - 50 - 50)
30 Bicycle Crunches

3 rounds of:
6 DB Curls (25 - 30 - 35#)
6 Low Pulley Cable Pulls (30 - 30 - 30#)
10 Hanging Leg Raises

10 Strict Pull-ups
10 Strict Dips

Ben's WOD 12/27/13

A variation of the 12 Days WOD you did earlier in the week. 

1 200m run (driveway to end of bike path and back)
2 Handstand Push-ups
3 V-ups

4 Alternating arm DB Snatch 30#

5 Sumo Deadlift High Pull 45# KB

6 Alternating Reverse Lunge Steps 30# DB

7 Burpees

8 Jumping Air Squats

9  Russian Kettlebell Swings 45#

10 Push-ups

11 Wipers with 45# bar

12 DB Clusters 30#

time: 27:42

…yours was harder

Myriah & Clyde's WOD 12/24/13

Went to open gym. Did some mobilizing and then worked out.

M: 3x5 135 front squats 

Worked on snatch technique then did an AMRAP from the rookie rumble we went to.

AMRAP: snatch and balls

5 snatches 75/55#

10 wall balls 20/14#

M: 64 reps

C: 69 reps

Woooooie my legs were sore from just front squatting. It was hard to bend to throw the wall ball.

Kipping HSPU:

M: 5, 5, 10 

C worked on his back squat and benched.

C: don't know, don't care

JK EDIT:

C: Back squat 
5x5 175

Bench:
5x3 135, 135, 145
2x 155
5x 145

Myriah & Clyde's WOD 12/23/13

12 Days of Christmas WOD:

To be done like the song on the first day of Xmas...

1 200m run

2 strict pull ups

3 v ups

4 alternating arm dumbbell snatch 35/25

5 box jump overs

6 alternating reverse lunge steps 35/25

7 burpees

8 wall balls

9 Russian kettle bell swings 1.5/1pd

10 push ups

11 knees to elbows

12 dumbbell clusters (clean into thruster)

So perform 1 first round (run)

2, 1 second round (2 pull ups, then run)

3, 2, 1 third round (3 v ups, 2 pull ups, run)

C: 37:42

M: 37:50

I passed C in the last round and of course he saw me run out the door so he bolted to me on the last sprint. The clusters were by far the hardest part. It was really tiring.

Ben's Workout 12/26/13

Last two days off, lots of food, lots of cheesecake...

This morning I did a quick barbell complex before driving back to Sidney for work.

3 x 5 barbell complex 95# (clean + push press + back squat + push press)
50 sit-ups
50 push-ups
50 air squats
20 side plank shoulder raise (per side)

coffee, banana, Master Amino Pattern, snowy drive to work...

Ben's Workout 12/23/13

Warm-up:

500m row
Stretching/Mobility

Strength:

Squat Cleans 5 x 5 (85 - 95 - 105 - 115 - 125#)
Push Press 5 x 5 (85 - 95 - 105 - 115 - 125#)
Deadlift 5 x 5 (135 - 155 - 175 - 185 - 195#)
Bench Press 5 x 5 (115 - 135 - 155 - 165 - 165#)
V-ups 3 x 15
Hammer Curls 3 x 8 (35#)
Rope Extensions 3 x 8 (90#)
Flutter Kicks 3 x 40
Push-ups 3 x 10
Rear Delt Flys 3 x 8 (70#)
Bicycle Crunch 3 x 40
Reverse Row 3 x 10

Myriah & Clyde's WOD 12/22/13

M's Workout:

Warm up: 800m row

Stretch and mobility

Deadlifts:
5x145, 155
3x165
1x175, 185, 195, 200

T2B:
5x5 skill work


C's workout:

Warm up: Airdyne

Stretch and mobility

Weighted pull ups:
3x15#, 3x25#, 3x25#, 2x35#, .5x45#

T2B:
3x10

Ben's Workout 12/22/13

Swim:

Warm-up: 50m slow crawl, 100m kick only, 25m left arm stroke, 25m right arm stroke

Intervals: 25m hard/10-15 second rest for 400m

I really need to get my aerobic water fitness level up. This killed me.

WOD:

100 Single Unders

3 rounds of:
21 Russian KB Swings 50#
15 Goblet Squats 50#
9 Handstand Push-ups

100 Single Unders

time: 9:14 (should have done better...)