3/5/12
AM) SNATCH 3X1 @ 75%
SQUAT 10X3 @ 80%
SUMO DEADLIFT 5X1 @ 80%
EARLY PM) 3 ROUNDS:
-10 DEADLIFTS (315#)
-30 JUMP LUNGE
-50 DOUBLE UNDERS
LATE PM) 800M RUN
REST 2 MIN
100 BURPEES
Today i started the 10x3 squat program. i used 310# today and plan on moving up 10-15#'s each week for the next 6 weeks. i had planned to do ohs today too but skipped it due to a little shoulder fatigue. I'm going to work up on my snatches every week by 5% and max out every sat. the snacthes went quick and easy at 185#. i really like the idea of getting this movement in twice a week due to its difficulty, and the 3x1 doesn't take much time anyways. the squats at 310# felt solid. i started squatting in a flat soled show instead of the oly shows and it really made me dig my heals in and use my hamstrings. I'm not using a belt either unless i max out. next was the sumo deadlifts. this was the first time I've tried these for some weight and it felt very different. the pull is defiantly shorter but its a different feel, and it took a few reps to get used to .i used 395# for my working sets and again i could feel more pressure on my hamstrings and less on my low back. i think I'm going to stick with this style for 6 weeks or so.
for the early afternoon wod we did 3 rounds of 10 deadlifts(315#), 30 jump lunges, and 50 double unders. i felt pretty solid the whole way through, hitting all sets of deadlfits and double unders unbroken. the lunges got pretty horrible after the first set, i did a lot of 6's and 4's to finish but i kept a good pace and finished in 4:59.
when i got home i felt i needed a little more conditioning for the day so i ran my block at an increasing speed starting out at about 80% and finishing with a 100% sprint. i caught my breath for about 2 minutes and hit the 100 burpees on my front porch. kinda slow but it was a good burn, i finished in 5:29.
Tuesday, March 6, 2012
Monday, March 5, 2012
SAT/SUN
SAT 3/3:
OPEN WOD 12.2
FORREST HILL BRIDGE RUN
SUN 3/4
3 ROUNDS:
-7 MUSCLE UPS
-9 KB SNATCH EACH ARM(70#)
-12 HSPU
50 BURPEE CASH OUT
i did the open wod this last sat and finished with 83 reps. good enough, but not satisfying... my legs felt smoked after about 10 snatches into the 165's. the weight wasn't feeling too heavy and the endurance was fine, but my legs were so rubbery i could barley stabilize the catch. it really slowed me down a lot. I'm thinking that the two weeks i took off from training really affected my stamina. my legs were still a little sore from Tuesday's squatting, which may have been a factor too. but either way it was a wake up call to kick it in gear! its easy to get caught up in the open, which I'm doing my best not to do. but these workouts are still a good test and a good way to see where my competition is. i am training for regionals and that's when i plan to peak. my strength and endurance feel pretty good and i feel that I'm going to time it just right this year. these next couple months are going to involve a much higher volume of conditioning. after the open wod i grabbed a bite to eat and headed up to auburn to the Forrest hill bridge with my girlfriend. it was a beautiful day up there and the run back to the top was brital as always, it took me 11:29. i could definitely feel my legs from the snatches, as well as the extra 7 lbs im holding onto right now..haha..time to get shredded!!
Sunday was planned to be an off day, but it lead to a nice little burner over at crossfit lodi. i was passing by after breakfast and saw some people doing the open wod so we stopped in to say hello. i couldn't resist the urge to hit some quick so we did 3 rounds of 7 muscle ups, 9 kb snatches with each arm ,12 hspu, and cashed out with 50 burpees. i got the first two sets of muscle ups unbroken and went 4/2/1 on the last. my goal with these was no missed reps, the rings were hung low too so it was easy to hop off, shake it out and get right back in it. i did the 1st set of hspu strict then 6/6 on the following two sets with strict and kips. my goal here was just to do all 12 in one kick up. i finished the burpees with sets of 10 with short rest, and completed the whole wod in 10:28. my muscle ups are feeling a lot better, and i know as my body weight starts to go down a little they will just get that much easier.
OPEN WOD 12.2
FORREST HILL BRIDGE RUN
SUN 3/4
3 ROUNDS:
-7 MUSCLE UPS
-9 KB SNATCH EACH ARM(70#)
-12 HSPU
50 BURPEE CASH OUT
i did the open wod this last sat and finished with 83 reps. good enough, but not satisfying... my legs felt smoked after about 10 snatches into the 165's. the weight wasn't feeling too heavy and the endurance was fine, but my legs were so rubbery i could barley stabilize the catch. it really slowed me down a lot. I'm thinking that the two weeks i took off from training really affected my stamina. my legs were still a little sore from Tuesday's squatting, which may have been a factor too. but either way it was a wake up call to kick it in gear! its easy to get caught up in the open, which I'm doing my best not to do. but these workouts are still a good test and a good way to see where my competition is. i am training for regionals and that's when i plan to peak. my strength and endurance feel pretty good and i feel that I'm going to time it just right this year. these next couple months are going to involve a much higher volume of conditioning. after the open wod i grabbed a bite to eat and headed up to auburn to the Forrest hill bridge with my girlfriend. it was a beautiful day up there and the run back to the top was brital as always, it took me 11:29. i could definitely feel my legs from the snatches, as well as the extra 7 lbs im holding onto right now..haha..time to get shredded!!
Sunday was planned to be an off day, but it lead to a nice little burner over at crossfit lodi. i was passing by after breakfast and saw some people doing the open wod so we stopped in to say hello. i couldn't resist the urge to hit some quick so we did 3 rounds of 7 muscle ups, 9 kb snatches with each arm ,12 hspu, and cashed out with 50 burpees. i got the first two sets of muscle ups unbroken and went 4/2/1 on the last. my goal with these was no missed reps, the rings were hung low too so it was easy to hop off, shake it out and get right back in it. i did the 1st set of hspu strict then 6/6 on the following two sets with strict and kips. my goal here was just to do all 12 in one kick up. i finished the burpees with sets of 10 with short rest, and completed the whole wod in 10:28. my muscle ups are feeling a lot better, and i know as my body weight starts to go down a little they will just get that much easier.
Thursday, March 1, 2012
2/29
2/29
AM)
STRENGTH: POWER JERK 3X3
PUSH PRESS 3X3
PRESS 3X3
PM) WOD: 1-3-5-7-9
-MUSCLE UP(+4")
-SDHP(135#)
-HANG POWER CLEAN AND JERK(135#)
Started off today feeling very sore from my first day back training. legs, back, and traps were wrecked! Felt pretty awesome though, I missed it, is that weird?..haha...I attacked the shoulders with about an 85% weight just to feel the movement and not kill myself, plus my shoulder was still a little tender from the spill I took in Australia. I used 225# for the power jerk, 205# for the push press and 160# for the strict press with a pause at the bottom of each rep. the first set of jerks felt bad and I actually missed my last rep. then I reminded myself that vacation was over and i attacked all the following sets with the aggressiveness I needed. once I fixed that, all the weights felt very light and I think I should have maybe gone a little heavier. but for the first week back staying with the moderate weight was probably a good idea. I wanted to do a little lung burner and some ab work but I ran out of time.
the pm wod was a good one. great combo of exercises and enough weight to challenge unbroken sets. I felt really good on everything until my 9 set of muscles, I had 2 misses that slowed my down a lot. something khalipa told me that I’ve been trying to implement was sometimes one rep is faster than several. which a lot of times it is, especially when it comes to muscle ups and failed reps. I wanted to try this but with he 4" jump to the rings every time it was kind of a hassle to keep coming off the rings so I was going for bigger sets. I felt rusty on this movement and plan on attacking it with some vengeance for the next couple months. I went unbroken on the sdhp's and hc and jerks until the last set where I went 5/2/2 and 7/2. I finished in 8:10. not bad but I know I can go faster. I might try this one again in a month or so. it feels really good to be back in the gym training and teaching classes. I really miss this stuff when I’m away from it. and the step I took backwards in my fitness is only going to result in a hugs jump forwards, I can feel it!
AM)
STRENGTH: POWER JERK 3X3
PUSH PRESS 3X3
PRESS 3X3
PM) WOD: 1-3-5-7-9
-MUSCLE UP(+4")
-SDHP(135#)
-HANG POWER CLEAN AND JERK(135#)
Started off today feeling very sore from my first day back training. legs, back, and traps were wrecked! Felt pretty awesome though, I missed it, is that weird?..haha...I attacked the shoulders with about an 85% weight just to feel the movement and not kill myself, plus my shoulder was still a little tender from the spill I took in Australia. I used 225# for the power jerk, 205# for the push press and 160# for the strict press with a pause at the bottom of each rep. the first set of jerks felt bad and I actually missed my last rep. then I reminded myself that vacation was over and i attacked all the following sets with the aggressiveness I needed. once I fixed that, all the weights felt very light and I think I should have maybe gone a little heavier. but for the first week back staying with the moderate weight was probably a good idea. I wanted to do a little lung burner and some ab work but I ran out of time.
the pm wod was a good one. great combo of exercises and enough weight to challenge unbroken sets. I felt really good on everything until my 9 set of muscles, I had 2 misses that slowed my down a lot. something khalipa told me that I’ve been trying to implement was sometimes one rep is faster than several. which a lot of times it is, especially when it comes to muscle ups and failed reps. I wanted to try this but with he 4" jump to the rings every time it was kind of a hassle to keep coming off the rings so I was going for bigger sets. I felt rusty on this movement and plan on attacking it with some vengeance for the next couple months. I went unbroken on the sdhp's and hc and jerks until the last set where I went 5/2/2 and 7/2. I finished in 8:10. not bad but I know I can go faster. I might try this one again in a month or so. it feels really good to be back in the gym training and teaching classes. I really miss this stuff when I’m away from it. and the step I took backwards in my fitness is only going to result in a hugs jump forwards, I can feel it!
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