12/24
12 DAYS ON CHRISTMAS WOD:
-1 MUSCLE UP HSPU
-2 POWER CLEAN(205#)
-3 JERKS(205#)
-4 BURPEES
-5 RING DIPS
-6 HAND LIFT PUSH UPS
-7 CTB PULL UPS
-8 BOX JUMPS(30")
-9 AIR SQUATS
-10 GHD SIT UP
-11 BAR MUSCLE UPS ON FAT BAR
-12 ROPE CLIMBES
TIME-38:25.....LATS DESTROYED!
12/26
STRENGTH: SNATCH (FIND A HEAVY 1 RM)
SQUAT 3X3 @ 80/85/90%
BENCH 3X3 @ 80/85/90%
Sorry ive been MIA all week, i came down with a nasty flu that attcked me from all angles. ill be back to normal posting by tomorrow. im going to just put down the meat and potatoes on this one. on monday i worked up to a 230# snatch, got it pretty easy, missed 240# 3 times. my shoulder were too smoked from the 12 days of christmas wod to stabilize the catch. my last set of squats was at 345# and i hit it for 7. bench press was shitty due to massive shoulder fatigue, hit 250# for 5. i spent all day tuesday and wednesday on the couch waiting for this flu to pass. im still feeling pretty weak from it so im taking today off and starting back up tomorrow(friday). im hoping i wont feel too weak tomorrow and will at least be able to get in some effective conditioning. then ill be hitting a wod in santa cruz on sat. starting monday (1/2) ill be going completley ape shit as to get myslef as ready as possible for the oc throwdown on the 14-15th. im really excited for this comp, its going to be a lot of fun and i feel theres at least 15 guys that have a good chance of taking a podium spot, pretty badass!..
Thursday, December 29, 2011
Friday, December 23, 2011
HEAVY DEADS AND THE OC THROWDOWN LAST CHANCE WOD
12/23
STRENGTH: DEADLIFT 75%X5: 80%X5: 85%X MAX REPS
WOD: "OC THROWDOWN LAST CHANCE QUALIFIER WOD"
-10 MUSCLE UPS
-20 DEADLIFTS(315#)
-30 FRONT SQUATS (155#)
-40 HSPU( KIPPING ALLOWED)
-50 CALORIE ROW
Started today off with the deadlifts, using 485# to base my percenatges. i went 365#,390#, and 415# for my last set. knowing that i was going to hit 20 deads at 315# i did not go for max reps on the 415#, just stopped at 5. i was supposed to have press today as well but again i figured 40 hspu's would be enough on the shoulders. i wanted to go hard because our training partner and coach, zack height, was going to take a shot at the last spot of the oc throwdown, so i wanted to give him a push. i went 10 muscle ups unbroken, 13/7 on the deads, 10/10/10 on the front squats, a bunch of 4/5/6/7/10's on the hspu's and just tried to end my life on the row. i finished in 11:05. not too bad considering the fatigue level going into the wod. i was moving pretty good but it took me about 20 hspu's to dial in my kip. zack crushed it but had a hard time with the kipping hspu's as well. i think we migth try this again next week to get zack a better time. i think we could both go sub10:30's possibly even sub 10. all in all it was a great workout and im looking forward to seeing what they throw at us at the throwdown. not sure if ill be making another post before monday so merry christmas to all!!
STRENGTH: DEADLIFT 75%X5: 80%X5: 85%X MAX REPS
WOD: "OC THROWDOWN LAST CHANCE QUALIFIER WOD"
-10 MUSCLE UPS
-20 DEADLIFTS(315#)
-30 FRONT SQUATS (155#)
-40 HSPU( KIPPING ALLOWED)
-50 CALORIE ROW
Started today off with the deadlifts, using 485# to base my percenatges. i went 365#,390#, and 415# for my last set. knowing that i was going to hit 20 deads at 315# i did not go for max reps on the 415#, just stopped at 5. i was supposed to have press today as well but again i figured 40 hspu's would be enough on the shoulders. i wanted to go hard because our training partner and coach, zack height, was going to take a shot at the last spot of the oc throwdown, so i wanted to give him a push. i went 10 muscle ups unbroken, 13/7 on the deads, 10/10/10 on the front squats, a bunch of 4/5/6/7/10's on the hspu's and just tried to end my life on the row. i finished in 11:05. not too bad considering the fatigue level going into the wod. i was moving pretty good but it took me about 20 hspu's to dial in my kip. zack crushed it but had a hard time with the kipping hspu's as well. i think we migth try this again next week to get zack a better time. i think we could both go sub10:30's possibly even sub 10. all in all it was a great workout and im looking forward to seeing what they throw at us at the throwdown. not sure if ill be making another post before monday so merry christmas to all!!
Wednesday, December 21, 2011
FRONT SQUATS, PEG BOARD AND SOME TRACK TIME
12/21
STRENGTH: 1 FRONT SQUAT EMOTM FOR 20 MIN @ 95% 1RM
SKILL: 5 ROUNDS:
-10 BURPEES
-1 PEG BOARD ASCENT
CONDITIONING: 4 ROUNDS WITH 90 SECOND REST BETWEEN
- 2 MINUTE TO RUN 400M THEN MAX DOUBLE UNDERS WITH
REMAINING TIME
Feeling much more rested than yesterday, i was excited to hit the front squats and make sure my monday pr wasnt a fluke. i used 305# for the front squat and it was coming up pretty easy. after the 15th minute i added 10#'s for a 315# finish. i hit the 1st one pretty easy, didnt feel much different than the 305#, but failed the 2nd attempt with a sloppy rep. i was convienced it was just a bad rep so put it back on the rack for the 18th minute and got it, but failed again on the 19th minute so i called it quits. i feel like i could finish this whole thing from start at 315# so that will be the goal for next round. next was a quick little wod with the peg board, the burpees were really just a filler as the wod was all about the peg board. yes i used my legs on every one as i usually do. strict peg board ascents are great for pure arm,lat and chest strength, and i do these as well but crossfit is also about efficiency, and using some legs definitely make it easier on the arms, and gets me up and down a lot quicker. this was the 1st time ive used this in a wod, and it was a great challenge. ill be putting these in future wods for sure!
for the pm session we headed over to delta college for some track work. my goal was to keep the 400m's at 1:20 and hit 50 double in the remaining 40 seconds. i was able to keep the 400m's pretty close (1:20,1:21,1:23,1:23) and the double were 48,57,43,43. i really liked this conditioning workout and will be doing it again in the future. my first two runs felt really easy but midway through the 3rd my lower back started locking up, making the 4th one pretty painful, oh well its good for the mental toughness aspect!..haha.. this has happen the last two times i hit the track, i think im going into these track days a little too sore. starting next week im going to move my track day to monday so i can be fresh for these runs and not be held back by tight, sore glutes and hammies. taking tomorrow off then its time to attack some heavy deads on friday!
STRENGTH: 1 FRONT SQUAT EMOTM FOR 20 MIN @ 95% 1RM
SKILL: 5 ROUNDS:
-10 BURPEES
-1 PEG BOARD ASCENT
CONDITIONING: 4 ROUNDS WITH 90 SECOND REST BETWEEN
- 2 MINUTE TO RUN 400M THEN MAX DOUBLE UNDERS WITH
REMAINING TIME
Feeling much more rested than yesterday, i was excited to hit the front squats and make sure my monday pr wasnt a fluke. i used 305# for the front squat and it was coming up pretty easy. after the 15th minute i added 10#'s for a 315# finish. i hit the 1st one pretty easy, didnt feel much different than the 305#, but failed the 2nd attempt with a sloppy rep. i was convienced it was just a bad rep so put it back on the rack for the 18th minute and got it, but failed again on the 19th minute so i called it quits. i feel like i could finish this whole thing from start at 315# so that will be the goal for next round. next was a quick little wod with the peg board, the burpees were really just a filler as the wod was all about the peg board. yes i used my legs on every one as i usually do. strict peg board ascents are great for pure arm,lat and chest strength, and i do these as well but crossfit is also about efficiency, and using some legs definitely make it easier on the arms, and gets me up and down a lot quicker. this was the 1st time ive used this in a wod, and it was a great challenge. ill be putting these in future wods for sure!
for the pm session we headed over to delta college for some track work. my goal was to keep the 400m's at 1:20 and hit 50 double in the remaining 40 seconds. i was able to keep the 400m's pretty close (1:20,1:21,1:23,1:23) and the double were 48,57,43,43. i really liked this conditioning workout and will be doing it again in the future. my first two runs felt really easy but midway through the 3rd my lower back started locking up, making the 4th one pretty painful, oh well its good for the mental toughness aspect!..haha.. this has happen the last two times i hit the track, i think im going into these track days a little too sore. starting next week im going to move my track day to monday so i can be fresh for these runs and not be held back by tight, sore glutes and hammies. taking tomorrow off then its time to attack some heavy deads on friday!
Tuesday, December 20, 2011
DETOX SESSION
12/20
WOD: 5 MINUTES TO ESTABLISH A 1RM SNATCH
2 MINUTE REST
30-20-10: BURPEE, HANG POWER CLEAN(135#), TOE TO BAR
2 MINUTE REST
5 MINUTES TO REESTABLISH A 1RM SNATCH
I came in feeling very tired and hungover from the ass kicking the niners gave the steelers last night and i only had about an hour to lift and condition. i knew i would not have the energy for two sessions today so i tried something different and combined them. i started with no warm ups and built up to a 225# snatch in the 1st 5 minutes, hitting 225 on the 1st attempt and failing 235 twice. nothing exciting there but i was happy considering the circumstances. the wod was brutal, especially on the grip and i finished in 10 minute flat. my grip was shot and i will never do toe to bars in my romaleos again, it felt like i was wearing ankle weights!..haha... the 2 minute rest went by very quick and i had nothing in the tank for the 2nd snatch. i went 135, almost missed it, 165, and 185 hitting all but with no grip the 2nd pull felt like i was standing on a mattress, no pop!. i took about 3 tries at 205 and couldnt stick it. i really like this structure of trying for a max effort lift immediatley following a workout but i think it would work better with something that wasnt so taxing. i liked being tired and still finding the energy and focus to snatch, but the grip was just too shot. i think ill try this structure again but for the conditioning part maybe just do double unders, burpees, running, rowing etc..something that is less taxing on any one part of the body. time to get some rest and recover for some full blown insanity tomorrow!
WOD: 5 MINUTES TO ESTABLISH A 1RM SNATCH
2 MINUTE REST
30-20-10: BURPEE, HANG POWER CLEAN(135#), TOE TO BAR
2 MINUTE REST
5 MINUTES TO REESTABLISH A 1RM SNATCH
I came in feeling very tired and hungover from the ass kicking the niners gave the steelers last night and i only had about an hour to lift and condition. i knew i would not have the energy for two sessions today so i tried something different and combined them. i started with no warm ups and built up to a 225# snatch in the 1st 5 minutes, hitting 225 on the 1st attempt and failing 235 twice. nothing exciting there but i was happy considering the circumstances. the wod was brutal, especially on the grip and i finished in 10 minute flat. my grip was shot and i will never do toe to bars in my romaleos again, it felt like i was wearing ankle weights!..haha... the 2 minute rest went by very quick and i had nothing in the tank for the 2nd snatch. i went 135, almost missed it, 165, and 185 hitting all but with no grip the 2nd pull felt like i was standing on a mattress, no pop!. i took about 3 tries at 205 and couldnt stick it. i really like this structure of trying for a max effort lift immediatley following a workout but i think it would work better with something that wasnt so taxing. i liked being tired and still finding the energy and focus to snatch, but the grip was just too shot. i think ill try this structure again but for the conditioning part maybe just do double unders, burpees, running, rowing etc..something that is less taxing on any one part of the body. time to get some rest and recover for some full blown insanity tomorrow!
SQUAT PR'S LIKE CRAZY!
12/19
STRENGTH: POWER CLEAN 3X3
SQUAT 3X5 @75/80/85%
BENCH PRESS 3X5 @ 75/80/85%
*MAX REPS ON LAST SET
WOD: 5 ROUNDS:
-5 HSPU(-4")
- 20 BARBELL LUNGES(115#)
- 40 DOUBLE UNDERS
Well i had planned, and was looking forward to, a deload this week, but i came in feeling pretty good, so decided to skip it and go straight into our 2nd cycle on the windler program. we started off with some power cleans for a triple. i went 225,245,255. i was trying to move fast since i was leaving in about an hour to go to the niner steeler game (go niners!) so i built up my squat a little faster than normal, not taking so many warm up sets. 285 and 305 felt very light. i narrowed my stance and starightened my feet out a little and it felt insanely more powerful. my last set was 325# and i hit it for 13 reps! i was blown away! just 3 weeks ago when we started i used 315# for my last set and only got 7. a huge improvement! i was anxious to move onto the bench press and see if the progress had transfered there as well, and it did! i hit 230# for 10 on the last set, 2 reps more than i had got with 225# 3 weekes earlier. i wasnt a huge fan of this program when we started, it just didnt seem like enough volume to make any progress when comparing to the russian squat cycle we had completed about 2 months ago. but with results like these its going to be hard to agrue its effectiveness. i also like the fact that i can still incorporate oly lifting in my program 2-3 times a week and not take away form it. i was on that high that every crossfitter loves and chases with every workout. loving it! i went right into the wod, moving pretty good but definitely not a specatcular time. with my previous prs on the squat and bench i was a little fatigued and just menatlly not pushing, i finished in a little over 10 minutes. zack and the other guys did this latter that day and finished under 8 minutes which would be a good time to shoot for. one thing i did take from the workout is i need to incorporate more lunges into my program. my ass was rocked! i would plan on seeing some sort of lunge in my program at least once a week from here on out.
STRENGTH: POWER CLEAN 3X3
SQUAT 3X5 @75/80/85%
BENCH PRESS 3X5 @ 75/80/85%
*MAX REPS ON LAST SET
WOD: 5 ROUNDS:
-5 HSPU(-4")
- 20 BARBELL LUNGES(115#)
- 40 DOUBLE UNDERS
Well i had planned, and was looking forward to, a deload this week, but i came in feeling pretty good, so decided to skip it and go straight into our 2nd cycle on the windler program. we started off with some power cleans for a triple. i went 225,245,255. i was trying to move fast since i was leaving in about an hour to go to the niner steeler game (go niners!) so i built up my squat a little faster than normal, not taking so many warm up sets. 285 and 305 felt very light. i narrowed my stance and starightened my feet out a little and it felt insanely more powerful. my last set was 325# and i hit it for 13 reps! i was blown away! just 3 weeks ago when we started i used 315# for my last set and only got 7. a huge improvement! i was anxious to move onto the bench press and see if the progress had transfered there as well, and it did! i hit 230# for 10 on the last set, 2 reps more than i had got with 225# 3 weekes earlier. i wasnt a huge fan of this program when we started, it just didnt seem like enough volume to make any progress when comparing to the russian squat cycle we had completed about 2 months ago. but with results like these its going to be hard to agrue its effectiveness. i also like the fact that i can still incorporate oly lifting in my program 2-3 times a week and not take away form it. i was on that high that every crossfitter loves and chases with every workout. loving it! i went right into the wod, moving pretty good but definitely not a specatcular time. with my previous prs on the squat and bench i was a little fatigued and just menatlly not pushing, i finished in a little over 10 minutes. zack and the other guys did this latter that day and finished under 8 minutes which would be a good time to shoot for. one thing i did take from the workout is i need to incorporate more lunges into my program. my ass was rocked! i would plan on seeing some sort of lunge in my program at least once a week from here on out.
Monday, December 19, 2011
DEADS, PRESSES AND SOME ROB O. TYPE OF STUFF
12/16
STRENGTH: DEADLIFT 75%X5, 85% X3, 95% X MAX REP
PRESS " " "
WOD: 50 DOUBLE UNDERS
70M YAKE CARRY (465#)
50 DOUBLE UNDERS
70M OVERHEAD BARBELL CARRY(185#)
50 DOUBLE UNDERS
70M ATLAS STONE CARRY(181#)
50 DOUBLE UNDERS
70M PROWLER PUSH(400#)
50 DOUBLE UNDERS
SHORT AND SWEET POST TODAY WITH A VIDEO OF THE WOD. I HIT 455# DEADLIFT FOR AN EASY 2, THINK I COULD HAVE GOTTEN 2 MORE BUT THEY WOULD HAVE BEEN A LITTLE NASTY. PRESSED 165# FOR 5, DEFINITLEY THE MOST IVE EVER GOT FOR 5. THE WOD WAS NASTY! SUPER HEAVY AND A LUNG BLEEDER. I REALLY LIKED THIS WOD, IT WAS FUN TO GET OUTSIDE AND DO SOMETHING A LITTLE DIFFERENT. TOOK ME 12:20
HERES A VIDEO OF THE WOD...COURTESY OF XAVIER CASILLAS
STRENGTH: DEADLIFT 75%X5, 85% X3, 95% X MAX REP
PRESS " " "
WOD: 50 DOUBLE UNDERS
70M YAKE CARRY (465#)
50 DOUBLE UNDERS
70M OVERHEAD BARBELL CARRY(185#)
50 DOUBLE UNDERS
70M ATLAS STONE CARRY(181#)
50 DOUBLE UNDERS
70M PROWLER PUSH(400#)
50 DOUBLE UNDERS
SHORT AND SWEET POST TODAY WITH A VIDEO OF THE WOD. I HIT 455# DEADLIFT FOR AN EASY 2, THINK I COULD HAVE GOTTEN 2 MORE BUT THEY WOULD HAVE BEEN A LITTLE NASTY. PRESSED 165# FOR 5, DEFINITLEY THE MOST IVE EVER GOT FOR 5. THE WOD WAS NASTY! SUPER HEAVY AND A LUNG BLEEDER. I REALLY LIKED THIS WOD, IT WAS FUN TO GET OUTSIDE AND DO SOMETHING A LITTLE DIFFERENT. TOOK ME 12:20
HERES A VIDEO OF THE WOD...COURTESY OF XAVIER CASILLAS
Thursday, December 15, 2011
C AND J, FRONT SQUATS AND RUNNING INTERVALS
STRENGTH: POWER CLEAN AND JERK 5X2 (20 SECONDS TO COMPLETE)
FRONT SQUAT 3X @ 85% 1RM EMOTM FOR 10 MIN OR FAILURE TO COMPLTETE
CONDITIONING: UOP STADIUM INTERVALS
Ive been looking for an excuse to use our platforms so i thought id go for some clean and jerks. i dont think ive ever done a 2 rep before and 20 seconds goes by pretty quick for 2 reps. i was able to complete 260 pretty easy, but only got 1 at 270. ive only been cleaning once a week and its not always super heavy, so my 2nd pull kept coming up a little short resulting in the bar not coming up very high. just need to keep working on it, i think i can get 280 for 2 with a power clean if i hit it fresh, i might try this again soon on a monday so i can really see what i can do. next i did 3 front squats every minute on the minute for 10 minute, a training method blair morrison uses a lot and has resulted in some awesome gains. i used 275# and was able to complete the full 10 minutes. i was stoked to complete this! after about 4 minutes the rest period just seems to get shorter and shorter. i was breathing very hard and was convered in sweat by the end of this, an awesome feeling. im definitley going to experiment with this method a lot more.
For the pm session we went to uop for some running intervals. the perimeter of the stadium is about a 600m meter loop with two 50-60m uphill segments. we started with one 600m, which by the end i could feel that my legs had already turned into shit. with about 60 seconds of rest we tackled two laps (1200m) which i could barley move on, my back, ass , hamstrings and quads were screaming the whole time, but it still got me breathing hard and definitely challenged my menatl toughness. my partner, vince carter, is a running machine and gave me someone to chase the whole way around, but i couldnt even see him by the end of the 2nd lap..fuckin jack rabbit!...haha...we rested about 3 minutes then did 2 intervals of 3 sets of stairs with about 30 seconds rest between each. i left waddling out of the stadium, after teaching a few classes its straight to a massage and a salt bath!
CHECK OUT THIS VIDEO IF YOU HAVENT SEEN IT....KENDRICK FARRIS IS A BEAST AT A BODYWEIGHT OF 185#'s..PRETTY AMAZING
FRONT SQUAT 3X @ 85% 1RM EMOTM FOR 10 MIN OR FAILURE TO COMPLTETE
CONDITIONING: UOP STADIUM INTERVALS
Ive been looking for an excuse to use our platforms so i thought id go for some clean and jerks. i dont think ive ever done a 2 rep before and 20 seconds goes by pretty quick for 2 reps. i was able to complete 260 pretty easy, but only got 1 at 270. ive only been cleaning once a week and its not always super heavy, so my 2nd pull kept coming up a little short resulting in the bar not coming up very high. just need to keep working on it, i think i can get 280 for 2 with a power clean if i hit it fresh, i might try this again soon on a monday so i can really see what i can do. next i did 3 front squats every minute on the minute for 10 minute, a training method blair morrison uses a lot and has resulted in some awesome gains. i used 275# and was able to complete the full 10 minutes. i was stoked to complete this! after about 4 minutes the rest period just seems to get shorter and shorter. i was breathing very hard and was convered in sweat by the end of this, an awesome feeling. im definitley going to experiment with this method a lot more.
For the pm session we went to uop for some running intervals. the perimeter of the stadium is about a 600m meter loop with two 50-60m uphill segments. we started with one 600m, which by the end i could feel that my legs had already turned into shit. with about 60 seconds of rest we tackled two laps (1200m) which i could barley move on, my back, ass , hamstrings and quads were screaming the whole time, but it still got me breathing hard and definitely challenged my menatl toughness. my partner, vince carter, is a running machine and gave me someone to chase the whole way around, but i couldnt even see him by the end of the 2nd lap..fuckin jack rabbit!...haha...we rested about 3 minutes then did 2 intervals of 3 sets of stairs with about 30 seconds rest between each. i left waddling out of the stadium, after teaching a few classes its straight to a massage and a salt bath!
CHECK OUT THIS VIDEO IF YOU HAVENT SEEN IT....KENDRICK FARRIS IS A BEAST AT A BODYWEIGHT OF 185#'s..PRETTY AMAZING
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