Ben's WOD 2/6 & 2/8

2/6

Lift:

Strict Press 5x5 95#

WOD:

AMRAP 15 minutes

200m run
10 TTB
15 Strict Ring Dips
20 KB Swings 50#

3 rounds

2/8

AM -

Lift:

Snatches 5x5 95#

WOD:

Cindy
AMRAP 20 minutes

5 Pull-ups
10 Push-ups
15 Squats

16 rounds + 6 squats

PM - I ran 2 miles and did some yoga and mobility

Myriah & Clyde's WOD 2/3, 2/4, 2/5

2/3--

A) Power Clean: 3-2-1 3-2-1

M: 75-85-95, 95-105-105
C: 115-135-155-155-175-185

B) "Jeremy" 21-15-9
Overhead Squat 95/65#
Burpees

M: 9:03
C: 12:06

I crushed this one mainly because I have a good squat. I dropped the bar on round one at rep 20. Didn't mean to obviously but it fell.

C) We were suppose to do HSPU and walking when class started but we didn't...

So M did 3x5 kipping HSPU after class


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2/4--

A) 2-6 rope climbs from seated position and ending in seated position (feet never touch ground)

B) Back Squat
3x60%
3x70%
3x80%
3x85%
3x90%
3x90%(+)

M: 110-125-145-155-160-160(4)
C: 135-160-185-195-205-205(5)

C) Every 3 minutes for 9 minutes:
400m run
Max rep lunges with 35/25# above head in lockout position- any bent elbows =3 burpees

M: 76
C: 69


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2/5--

A) Strict pull ups 3-3-3-3-3-3

C did weighted with 15-15-20-25-30-35
I did just as many as I could and none were truly from dead hang

B) "Jack" Gone Bad
5 rounds for total reps
1 minute push press 115/75#
1 minute kettlebell swings 1.5/1pood
1 minute box jumps 24/20"
Rest

M: 242
C: 206

Ben's WOD 2/3, 2/4, 2/5

2/3

Strength:

20 minutes of muscle up progressions

WOD:

10 minute AMRAP

5 each arm 50# dumbbell snatch
5 ring push-ups
10 burpees

5 rnds + 6 burpees

2/4

I worked with Stefan for an hour on snatches, cleans, kipping handstand push-ups, and kipping pull-ups.

2/5

WOD:

4 RFT

21 box jumps
15 thrusters 95#
9 pull-ups

time: 14:47

Oly Lifting:

30 minutes of snatch practice with Oly coach

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