Ben's WOD 2/24 & 2/25

2/24

Strength:

4 rounds, 20 seconds work per station

Ring Rows
Knees to Elbows
Push-ups
Squats

WOD:

EMOM 10 minutes

2 Med Ball Cleans
1 Thruster 95#
2 Push Press 95#

3 Med Ball Cleans
2 Thrusters
3 Push Press

...etc until failure then begin working down until 10 min time cap

score: 4 rounds before failure (5, 4, 5)

2/25

Open Gym

Skill:

Muscle up practice for 20 minutes. I worked on the technique of each part of the progression but couldn't quite get one today.

Also worked on deadlifts for about 20 minutes. Again, only used 135# but my form is MUCH better.

3 x 10 Wall Balls 20#
3 x 10 Med Ball Cleans 20#

Strength:

5 - 3 - 1(+) Front Squat

145 - 165 - 185 (did 3 at 185)

WOD:

5 rounds for time of:

200m run
9 pullups
15 pushups
21 walking lunges

time: 11:28

M & C's WOD 2/21/14

A) E2MOM 3 power snatches 

C: 75-85-90-90-95

M: 55-60-65-70-70

B) E3MOM 25 burpees

Accumulate 45 pull ups

9 minute time cap

C: 4:43 -- 38 first round, 7 second 

M: finished my last set of burpees and had a ripped hand, had 5 pull ups left --- 26 first round, 14 second 

Ben's WOD 2/21 & 2/22

2/21

Open Gym:

Muscle ups on the bar and rings. Got 2 on the rings, very close on bar.

Strength:

3x10 Strict Toes to Bar
Hollow Holds
Supermans

WOD:

200m run
15 Squat Clean 95#
300m run
20 Squat Clean
400m run
25 Squat Clean

time: 11:34

2/22

Lift:

Again, deadlifts are holding me back. I should have been going for my 1RM but instead worked on form with Jessie for 20 minutes or so. I'm much better but still default to straight legs after a few reps.

WOD:

2 rounds of:

40 Burpees
20 Deadlifts 135#
40 Single Arm Thrusters 45#

time: 11:something...

RX was 205 deadlift, 55 thruster. I could have gone heavier on the deadlift but because I'm still not quite there with the form, it was suggested I go easy to make sure every rep was perfect. It wasn't. Also, single arm thrusters suuuuck.

M & C's WOD 2/19/14

A) 2-6 rope climbs

B) Open 13.2

10 minute AMRAP

5 shoulder to overheads

10 dead lifts 

15 box jumps

RX-115/75

M: 221 (7rds, 6 DL)

C: 180 (6 rds)

C) Row 1000m

M: 4:20

C: 3:55

Ben's WOD 2/18 & 2/19

2/18

Skill/Strength:

Tabata Hollow Holds & Supermans

Strict and Kipping Handstand Pushups

WOD:

50 Double Unders
15 American KB Swings 55#
21 Handstand Pushups
50 DU
15 KB
15 HSPU
50 DU
15 KB
9 HSPU

time: 12:46

2/19

Lift:

Power Clean & Jerk

Did a lot of form work with the Oly lifting coach. Remember when I was happy with a 145# squat clean at GSR last month? I was power clean and jerking that today. Next step is to learn the split jerk so I can go up in weight. I could clean more, especially if I squat clean, but I was maxing out with that weight for the jerk.

WOD:

Nancy

5 rounds of:
400m run
15 Overhead Squats 75#

time: 13:02

M & C's WOD 2/18/14

A) Push press:

5x50%

3x65%

1x75%

1x80%

1x85%

1x90%

3 attempts at a new 1RM

M: 55-65-75-80-85-90-95-100(PR)

C: 80-95-120-130-135-145 -failed at 165

B) During the first three sets, we did max pull ups. 

M: 8-7-7 kipping

C: 10-6-6 strict 

C) for time:

3 rounds of 

15 toes to bar

15 wall balls to 10' target 20#

Then

3 rounds of

15 burpees

30 double unders

M: 14:56

C: 11:35

C's notes- wasn't feeling it tonight. Need more carbs tomorrow.

M's notes- I have a sinus infection. 

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Confused on your "strict push press". Was it a strict press or a push press? Strict would be no movement of legs while push has a dip...

Myriah & Clyde's WOD 2/17/14

A) Back Squat
5x50% old 1RM
3x60%
1x75%
1x80%
1x85%
1x90%

3 attempts to make a new 1RM

M: 90-115-135-145-155-165-190-195(PR)
C: 235(PR)

I only got 2 attempts before we ran out of time but I definitely could have got to 200 or 205. Huge PRs for both of us.

B) 30-20-10
Russian kettle bell swings 2/1.5pd
Sit ups
Hand release push ups

C: 5:43
M: 6:37

Ben's WOD 2/17/14

Feeling much better after taking the weekend off - especially since I've been able to get back to eating something besides saltines.

Strength:

5-3-1 strict press

95-105-115

WOD:

4 rounds of 30 seconds max effort of

Jumping lunges

Power cleans 95#

Jumping lunges 

Total reps: 350

M & C's WOD 2/15/14

Worked on toes to bar in the beginning.

Air Force WOD:

20 thrusters

20 sumo dead lift high pull

20 push jerks

20 overhead squats

20 front squats 

20 minute time cap

RX= 95/65

EMOM you must perform 4 burpees. So to start, you do 4 burpees then start your thrusters. Say you do 7 thrusters and the next minute starts, you would stop and do 4 burpees then begin your thrusters again with 7 of them done. Get it?

M: 11:48 RX

C: 14:49 RX except for 17 of his overhead squats at 65

Really tough WOD. 

M & C's WOD 2/14/14

A) 5 sets of complex:

1 high hang squat clean

1 hang squat clean

M: 75-85-95-105-105

C: 115-135-145-155-160

Partner WOD!! There were only 6 people in class tonight so C actually got to be my partner!! Wooo! Valentines day workout.

B) 4 rounds for time: 

400m run 

30 burpees while partner planks on elbows

20 wall balls over pull up rig (we used a 20# ball)

C+M: 21:32

We broke the burpees up into fives each. The planking actually got really hard because you were out of breathe and trying to stay tight. 

Tomorrow's looks really fun/hard. We are going to the normal class.

Ben's WOD 2/13 & 2/14

2/13

Lift:

Linda worked on deadlifts with me for about 20 minutes. I only used 165# for this. She said that when I deadlift I am almost doing a Romanian deadlift and that I need to bend my knees more. After the 20 minutes I felt like my form improved a ton. Engage those hammies!

WOD:

21-15-9

Box Jumps
Handstand Pushups
400m run

time: 9:09

--that was the fastest of the day. I knew that since I struggled with some of the heavier WODs earlier in the week that this would be a good one for me. I was able to do all the HSPU unbroken and only had to kip the last few of each round.

2/14

My plan today was to hit open gym to do the WOD I missed on Tuesday and then stick around for the 4PM class and do today's WOD. However, I haven't been feeling well all day (cramps and body aches - hope it's not the flu). I went in a rowed, did some stretching, and then did Tuesday's WOD. I didn't stay for the class since I felt terrible.

3 rounds for time of:
40 Double Unders
30 Squats
20 Pushups
10 Pullups

time: 8:32

--only two people beat my time but they are both very good at DU and I was seriously struggling with them. Really, really frustrating since I did the first two rounds of everything else unbroken (much to my surprise on the pushups!)...

M & C's WOD 2/13/14

Went to open gym to do yesterday's WOD.

Both warmed up rowing. C did some muscle ups on the rings.

A) 5 sets of:

High hang squat snatch

Hang sqaut snatch

C: 65-75-75-80-85

M: 55 whole time

I was struggling on these tonight.

B) 10 minute AMRAP

40 wall balls

30 double unders

20 dead lifts 225/145

10 pull ups

C: 1 round, 36 wall balls = 136 total 

M: 1 round, 8 DUs = 148 total 

We both worked on some more DUs and toes to bar after. C also did a beautiful bar muscle up. 

M&C Catch up 2/7, 2/9, 2/10, 2/11

2/7-- Friday- so long ago

A) was suppose to be tabata DUs with L sits but of course we didn't do it... So we just worked on DUs

B) AMRAP 7 minutes (same as last week with more weight)

5 deadlifts

4 hang cleans

3 front squats

2 push press

1 jerk 

M: 5 rounds, 3 front squats at 80#

C: 5 rounds, 5 deadlifts #115

This was so much harder with more weight (my previous week I competed 8 rounds). We also agreed our bodies were really tired from a hard week.

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2/9-- Sunday 

M: A) EMOM 10 minutes

5 push press #65

3 HSPU 

B) Front squats

5x65

5x95

5x115

3x135

2x145

5x135

C) worked on double unders

C: A) 10 sets of:

1 snatch 

20 DUs 

76x6, 85, 95

B) Front squat

3x5 135, 155, 165

C) Muscle ups- 5 total, 2 sets of 2 and almost had a set of 3

-----------

2/10- Monday

A) HSPU and handstand hold practice

B) Push press

7x65%

5x75%

3x85%

1x90%

1(+)95%

M: 65-75-85-90-95(PR)

C: 110-125-135-150-160(2)PR

C) 10-8-6-4-2

Strict pull ups

Thrusters

M: 5:55 at 75# (started with as many strict as possible- usually only 1-2 then went to kip)

C: 7:33 at 115#

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2/11- Tuesday 

A) 10 minutes of pistol practice 

B) Back sqaut

7x65%

5x75%

3x85%

1x90%

1(+)95%

M: 115-135-160-165-170(3)

C: 150-175-195-205-220(2)

C) Every 30 seconds for 10 minutes (hitting every station 5x)

Box jumps

American kettlebell swings 44#/35#

Push ups

Rest 

M: 173

C: 201

 

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Skipped class tonight 2/12 but will be doing tonight's work out tomorrow at open gym. Looks like a rough one. 

Ben's WOD 2/10 & 2/12

2/10

4 rounds of:
10 superman pushups
10 situps
10 sec bridge

Lift:

Front Squat 5x3
95-125-145-165-175-175

WOD:

400m run
12-11-10-9....etc to 1
Deadlift, Push Press, Medball Cleans
200m run

RX = 95# DL, PP and 20# MB

time: 19:06

2/12

WOD:

12 min AMRAP
15 Hang Power Cleans
10 Front Rack Lunges
15 Weighted Situps

RX = 95# HPC, Lunges and 20# SU

score = 4 rounds + HPC + Lunges + 14 SU

Lift:

Press 5x3

75-95-95-105-115#

Snatch practice

Ben's WOD 2/9/14

Lift:

Deadlift 5 x 5

135 - 185 - 195 - 195 - 195#

WOD:

30 Hang Power Cleans 95#
30 Bar Burpees
20 Overhead Squats 55#
20 Box Jumps 24"
10 Handstand Pushups
10 Toes to Bar
5 Prisoner's Squats
5 Jumping Lunges

time: 9:19