Myriah & Clyde's WOD 2/1/14

Longggg weekend warriors.  

Warm up/mobilize on own for 20 minutes

A) Bar muscle up drills

B) Work on technique for 10 minutes

20 kettlebell snatches 

50 double unders  

Clyde did it straight through. I worked more on form and didn't do it in rounds.

C) E2OM for 20 minutes (working on form again rather than weight):

1 Halting snatch deadlift

1 High hang snatch 

C: went up to 90

M: went up to 60

D) Minute 0: Row 500m

Max set Russian kettlebell swings

Minute 3: Rest

Minute 6: Row 500m

Max set toes to bar 

Minute 9: Rest

Minute 12: Row 500m

Max set burpees over rower

Minute 15: Done 

C: 28-10-20

M: 19-11-11

Ben's WOD 2/1/14

Warmup:

Jump rope
Stretch

WOD:

AMRAP 12 minutes

100m run
10 burpee pullups
25 double unders

4 rounds, 8 burpees

-I was getting really frustrated on the DU. I couldn't string them together very well.

Lift:

Finally, I got to learn the snatch. We practiced for 15 minutes. I only went up to 95 but with more practice I can definitely do more weight.

Cool Down:

10 minutes of yoga

-Seriously, I love that we do yoga like this at the end of the class. Also, this was my first class that wasn't taught by Linda.

Open Gym:

I decided to go back for open gym to practice some things.

First I rowed a 2k to warm up. I did the first 1500 at a 2:05 pace then the last 500 staying below 1:45.

I then worked on power cleans for about 15 minutes doing 5x5 at 125#. After that I did 5 sets of ring dips where I would do 3 strict then kipping to failure. Then 5x5 front squats at 155#.

Then I practiced TTB and DU for 15 minutes or so before hitting the foam roller and stretching.

Myriah & Clyde's WOD 1/31/14

A) 30 overhead squats with a dowel on trainers count

B) Find a 1RM overhead squat 

1-1-1-1-1-1-1

C: 130#

M: 80%

Omg. Freaked myself out. Dropped an 85# on my neck and couldn't mentally get any weight past that above my head. I am definitely capable of much heavier weight since my squat is my best lift but getting the bar up overhead from the back of the neck is a really scary thing. End rant.

C) Jackie!!

1000m row

50 thrusters 45/33# bar

30 pull ups

C: 9:46

M: 10:06

We both killed it. I was really hoping this one would be good for me but was nervous about the pull ups. I had to break them down into about 3s but realized after about 15 that I could take smaller breaks on them. I'm not tired it's just my arms give out. But still really happy with both our results.

Myriah & Clyde's WOD 1/29/14

A) Strict pull ups from dead hang
5-5-5-5

M: Just did as many as I could. Usually around two with a slight wiggle.
C: 15# plate added on him 

B) AMRAP in 7 minutes:
5 dead lifts
4 high hang cleans
3 front squats
2 push press
1 jerk
@ 95/65- Was all about cycling and not setting the bar down in between sets.

M: 8 rounds, 5 deadlifts
C: 100 reps (he refuses to change it to rounds for me)

Rest 7 minutes

C) AMRAP in 7 minutes:
5 V-ups
10 push ups
15 air squats

M: Once again, couldn't tell ya. Somewhere around 7 rounds. Push ups really slowed me down.
C: 215 reps 

Myriah & Clyde's WOD 1/28/14

A) Push press
5x @ 65% 1RM
5x @ 75%
5x @ 80%
5x @ 85%

M: 65-75-75-80
C: 110-125-135-145

B) 5 rounds for time (10 minute time cap)
30 double unders
10 alternating arm dumbbell snatches 45/35
10 toes to bar

M: couldn't even tell ya if I tried. Possibly around my 4th round. It was so bad. I couldn't string together double unders and my toes to bar were so off. Pretty disappointed.
C: 8 toes to bar remaining 

Clyde's WOD 1/27/14

I'm down for the count with allergies. Probably for the best because my quads are super sore. Here is Clyde's workout:

A) Back squat
5x @65%
5x @ 75%
5x @ 80%
5x 85%

155, 165, 175, 185 (7)

B) For time:
21-15-9
Cleans 115#
Burpees over barbell

8:49

Myriah & Clyde's Comp 1/25/14

Comp day. Here come the workouts:

A) For time:
50 burpees
20 clean and jerks 115/75

M: 7:21 (4th)
C: 6:49 (7th)

B) AMRAP in 7 minutes:
20 American kettlebell swings 1.25/.75 pd
30 lateral jumps over barbell (with plates)

M: 295 (1st)
C: 265 (8th)

C) For time:
500m row
Then: 21-15-9
SDHP
Front squats 65#

M: 6:35 (1st)

M- 1st ovearll
C- 7th overall

Ben's WOD 1/30/14

Warmup:

5 min on bike

1 min jump rope

Stretch

4 rounds of:

5 air squats

5 sit-ups

5 jumping jacks

Stretch

Strength:

5x5 back squat 125#

WOD:

800m run

10 TTB

10 goblet squats 55#

400m run

20 TTB

20 goblet squats

200m run

30 TTB

30 goblet squats

Time: 13:37

Ben's WOD 1/27/14

This morning was my first WOD at Hardcore Fitness and it was a good one. 

Warmup:

Stretch

Spent a minute on DU

30 seconds on bear crawls

30 seconds on crab walks

4 rounds of:

5 air squats

5 supermans

5 v-ups

Strength:

5x5 front squat at 75%

115# (not sure where my percentages are yet)

WOD:

20 minute AMRAP 

5 ring rows (from floor)

10 push-ups (chest touch, quads elevated)

15 pistols (no support)

I got 13 rounds exactly. I had to push on the last set of pistols and finished them with 4 seconds left. Then collapsed. 

Ben's WOD 1/24/14

Warmup:

Dynamic stretching and mobility

Strength:

5 rounds of:

20 second hollow rocks

10 toes to bar

3 rounds of:

With a 14# med ball and partner

20 chest passes

20 squat passes

20 side passes

20 sit-up passes

6x5 back squat 115-135-145-165-165-165#

Deadlift 3-3-3-2-2 

195-215-235-255-255#

WOD:

5 rounds of:

20 overhead walking lunges 45#

10 hand release push-ups

5 box jumps 24"

Time: 6:24

Myriah & Clyde's WOD 1/22/14

First day back to the gym. Sucked so bad. Wasn't our normal class and I felt like I was rushing to get home to bomb (who wasn't even awake yet).

A) Broke down the kipping pull up

B) 5 rounds for time
5 deadlifts
10 hand release push ups
15 wall balls to 10' target 20/14"

M: 11:07
C: 14:19

This sucked.

Ben's WOD 1/23/14

Warmup:

Dynamic stretching and mobility

Strength:

3 rounds of:

2 wall walk ups

4 strict pull-ups

6 push-ups

8 pistols

10 air squats

12 sit-ups

WOD 1:

Bring Sally Up 65#

- didn't miss a rep, will go up in weight next time

WOD 2:

8 minute AMRAP 

10 box step ups 24"

5 burpees

10 sit-ups

8 rounds, 2 step ups 

Myriah & Clyde's WOD 1/16/14

Went to open gym and combined some of the workouts we are going to miss this week.

Here is my workout:

A) 3 rounds of 20 hand release push ups for time (rest two minutes between each set)

52, 1:10, 56

Much more tiring than I imagined. By the way, if you want to try this the men had to do 30.

B) 7-7-7(+) Dead lift 

First at 70% 1RM, 75%, 80%

140-150-160(7) 

Deadlifts are hard. But I love them.

C) 1-1-1-1-1 Hang clean + Clean (reset each time)

66, 85, 85, 90, 95

Wasn't sure how high I would be able to go with a hang clean. Turns out much higher than I thought. Also, started doing them at 2 reps each then C pointed put it was just 1 so I wish I had started higher.

D) 2x15 toes to bar trying to go unbroken as possible- rest 1 minute between rounds 

This was hard too. Definitely not even close to unbroken.

E) 3x5 kipping HSPU

First set with 10# plate then last round just abmat.

F) One set of five kipping pull ups to make sure I still got them. It's been a while. Wanted to do three sets but my hands were done at this point from the barbell.

C's workout:

A) 4x5 Back squat

135-165-175-185

B) 2x15 toes to bar unbroken- 1 minute rest in between 

Ben's WOD 1/15/14

Warm-up:

Dynamic stretching and mobility

Strength:

2 rounds of 30:30 (30 seconds work/30 seconds rest)

• Battle ropes
• Air squats
• Tire flip
• abmat sit-ups with 15# kb

4 rounds of 8 reps wide leg squat lunges

• 45 - 95 - 95 - 115

3 rounds of:

• 5 kipping pull-ups
• 5 strict dips + kipping until failure

WOD:

splitting the work with a partner AMRAP 15 minutes of 

200m row

10 KB swings 55#

8 burpees

6 side shuffles (100m)

--I was going to do a different WOD since this is so similar to what I did last night but the group needed another person so I jumped in. I ended up doing all the swings and burpees for my partner, then splitting the side shuffles. We both had to row at the same time. I'm not sure why but with 5:30 left everyone started picking up their equipment. I got back on the rower and kept going until they realized we weren't supposed to stop until the time was over. So, not the best WOD but at least it was something. 

Myriah & Clyde's WOD 1/14/14

A) 7-7-7(+) Back Squat

M: 135-135-145(16 reps)
C: 155-165-175(14 reps)

Will have to tell you about that tomorrow. If you recalculate our 1RM with those mine would be over 220 and Clyde's would be at 300...

B) AMRAP 7 minutes - 1 minute rest between each minute and pick up where you left off
5 wall balls 25/20
5 burpees

M: 11 (or 12) round + 3 burpees
C: 12 rounds + 3 burpees

This was HARD! C said the 25# was insane. Definitely a crazy workout.