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

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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

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