WOD's
Thursday 100715
4 X 400M
1:19
1:16
1:15
1:15
Treadmill was maxed at 12MPH so I'll have to start doing these at a track.
Friday 100716
Deadlift
1-10-1-20-1-30
315-245-325(PR)-185-255-95
Was a little cautious with the high rep deadlifts. Did not want to injure myself. Day later and I feel fine though. So, I'll get after it next time. Still managed a PR.
Shutting it down for two days. The kb snatches from "Joshie" on Monday tweaked my left shoulder and back. I'm still feeling it today. Figure a couple days rest.
Saturday, July 17, 2010
Tuesday, July 13, 2010
Training Cycle Update 100711 - 100713
Quick breakdown of my WOD’s this past cycle.
Sunday 7/11
5 Rounds, for time
95# thruster, 15 reps
400M run
19:44
Thrusters weren’t as bad as I thought they would be. I was able to do the first set unbroken, then did 10 reps on the second round before putting the bar down, 8 on the third and I don’t remember partitioning after that. I was a sweaty mess after this one.
Monday 7/12
“Joshie”
3 Rounds, for time
KB snatch 1 pood left arm, 21 reps
L Pull-ups, 10 reps
KB snatch 1 pood right arm, 21 reps
L Pull-ups, 10 reps
17:47
I noted on my Beyond The Whiteboard training journal that I haven’t done that much pulling since 7th grade. I had to scale this one right a bit. Official WOD calls for a dumbbell clean (no dumbbells) and 21 L Pull-ups (madness). I felt decent using my right arm for KB snatches, but was deficient with my left. The L pulls were tough.
Tuesday 7/13
“Michael” (LINK)
3 Rounds, for time
800M run
50 back extensions
50 sit-ups
18:44
The official WOD today was “Fight Gone Bad”. But, I had to use the gym at my office today and even at home, I don’t have a rower or someone to help me count my reps. From a time perspective, this one was comparable and it was a lung burner. I did the 800M runs at about a 6:15 / mile pace. The sit-ups really slowed me down. I was doing standard sit-ups unanchored. Also, lost some time each round getting to the treadmill and setting the speed.
I’m not really sure what is going on with CF HQ’s programming. Since July 1st, there have been zero strength days (like a 3X7 or 5X5 or 1-1-1-1 etc). I’m assuming there is a method to the madness. Perhaps a cycle where they are working on met-con capacity. I’m fine with it since some of the met-cons are challenging me anyway in terms of strength, but I find it curious. Scanned the comments for a couple recent WOD’s, but nobody else seems to mind.
Sunday 7/11
5 Rounds, for time
95# thruster, 15 reps
400M run
19:44
Thrusters weren’t as bad as I thought they would be. I was able to do the first set unbroken, then did 10 reps on the second round before putting the bar down, 8 on the third and I don’t remember partitioning after that. I was a sweaty mess after this one.
Monday 7/12
“Joshie”
3 Rounds, for time
KB snatch 1 pood left arm, 21 reps
L Pull-ups, 10 reps
KB snatch 1 pood right arm, 21 reps
L Pull-ups, 10 reps
17:47
I noted on my Beyond The Whiteboard training journal that I haven’t done that much pulling since 7th grade. I had to scale this one right a bit. Official WOD calls for a dumbbell clean (no dumbbells) and 21 L Pull-ups (madness). I felt decent using my right arm for KB snatches, but was deficient with my left. The L pulls were tough.
Tuesday 7/13
“Michael” (LINK)
3 Rounds, for time
800M run
50 back extensions
50 sit-ups
18:44
The official WOD today was “Fight Gone Bad”. But, I had to use the gym at my office today and even at home, I don’t have a rower or someone to help me count my reps. From a time perspective, this one was comparable and it was a lung burner. I did the 800M runs at about a 6:15 / mile pace. The sit-ups really slowed me down. I was doing standard sit-ups unanchored. Also, lost some time each round getting to the treadmill and setting the speed.
I’m not really sure what is going on with CF HQ’s programming. Since July 1st, there have been zero strength days (like a 3X7 or 5X5 or 1-1-1-1 etc). I’m assuming there is a method to the madness. Perhaps a cycle where they are working on met-con capacity. I’m fine with it since some of the met-cons are challenging me anyway in terms of strength, but I find it curious. Scanned the comments for a couple recent WOD’s, but nobody else seems to mind.
Sunday, July 11, 2010
Progress Photo & Current Benchmarks
Progress PhotoBenchmarks - Rx
Fran - 10:47 (091003)
Helen - 12:02 (090609)
Angie - 24:38 (090926)
Lynne - 7/10, 4/8, 4/5, 3/4, 3/6 (090724)
Michael - 18:44 (100713)
Tabata Something Else - 397 reps (090808)
5K Run - 22:45 (090903)
2K Row - 8:07 (090824)
Max Effort Pull-ups - 14 reps (100629)
Max Effort Ring Dips - 15 reps (0911017)
Deadlift 1RM - 325 lbs (100716)
Back Squat 1RM - 290 lbs (100618)
Front Squat 1RM - 165 lbs (090929)
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