We Keep Children Entertained
Quads are SORE from yesterday...more than I expected, but I like the feeling!
Yesterday was a great change-up...
Today...
Warm-Up with SealgrinderPT some more... Made it about 1/2 way thru before we started the WOD.
This is a great warm-up, but it really takes time...doing movements correctly (quality over quantity) for the warm-up is extreemly important...Less chance of injury + more mobility = better you!
Then...
21-15-9 for time:
Pull Ups
Hand Release Push Ups
Box Jumps (24"/20")
~ 2 Minutes Rest ~
21-15-9 for time:
KB Swings (55#/35#)
Inverted Pull Ups
D/U
~ 2 Minutes Rest ~
800m Run for Time
Feidt ~ 6:45 / 17:04 (8:24) / 23:34 (4:30)
Des ~ 8:15 (24") / 17:24 (7:09) / 24:10 (4:26) ran outside + took 20s extra rest...naughty-naughty!
Kate ~ 7:47 / 17:46 (7:59) singles-? / 23:07 (3:21)
tb ~ 6:28 / 16:08 (7:40) / 22:15 (4:07)
Jacob was doing DL and some other things...
What would life be if we had no courage to attempt ANYthing?
Wednesday, October 31, 2012
Tuesday, October 30, 2012
Change of Plans
Today was scheduled as:
Warm-Up
Push Jerk
work to Heavy Single
The Big Clean Complex
6 Sets for Heaviest Load
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
* DO NOT let bar go for the complete circuit! If you must drop from the overhead, it is allowed, but you must re-grip immediately.
REST as needed b/t sets...
Increase weight each set...
After a brief SEALGRINDERPT warm-up...it was decided to switch the WOD...
No one was in the POOL...so, being ready for ANYthing...
WE JUMPED IN!!!
5 Rnds for Time:
50m Swim
50 Air Squats
Val ~ 13:36
Des ~ 14:50
tb ~ 14:36
Warm-Up
Push Jerk
work to Heavy Single
The Big Clean Complex
6 Sets for Heaviest Load
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High-Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
* DO NOT let bar go for the complete circuit! If you must drop from the overhead, it is allowed, but you must re-grip immediately.
REST as needed b/t sets...
Increase weight each set...
After a brief SEALGRINDERPT warm-up...it was decided to switch the WOD...
No one was in the POOL...so, being ready for ANYthing...
WE JUMPED IN!!!
5 Rnds for Time:
50m Swim
50 Air Squats
Val ~ 13:36
Des ~ 14:50
tb ~ 14:36
Monday, October 29, 2012
10.29.12
Warm-Up as you wish...
Snatch Balance ~ Work
Snatch
Work to 1RM
1 Single @ 95% 1RM
2 Singles @85% 1RM
5 Minute Up-Ladder:
Thruster (135#/95#)
Muscle Up (alt. Pull Up & Bar Dip)
~ 2M Rest ~
Then, Perform your work for time in reverse order (Down Ladder for Time)
We worked tech and got heavy with the snatch/snatch balance, but never got to 1RM work...
Kate ~ 5 Thrusters, 5 Pull, 2 Dips (4:59) [@75# / Purple]
Feidt ~ 5 Rnds + 1 Thruster
Simon ~ 4 Rnds + 1 Thruster (4:21) [@115#]
STAN ~ 6 Thrusters, 5 Pull & 5 Dips (5:30) [@95#]
tb ~ 4 Rnds + 5 Thrusters (5:31)
Snatch Balance ~ Work
Snatch
Work to 1RM
1 Single @ 95% 1RM
2 Singles @85% 1RM
5 Minute Up-Ladder:
Thruster (135#/95#)
Muscle Up (alt. Pull Up & Bar Dip)
~ 2M Rest ~
Then, Perform your work for time in reverse order (Down Ladder for Time)
We worked tech and got heavy with the snatch/snatch balance, but never got to 1RM work...
Kate ~ 5 Thrusters, 5 Pull, 2 Dips (4:59) [@75# / Purple]
Feidt ~ 5 Rnds + 1 Thruster
Simon ~ 4 Rnds + 1 Thruster (4:21) [@115#]
STAN ~ 6 Thrusters, 5 Pull & 5 Dips (5:30) [@95#]
tb ~ 4 Rnds + 5 Thrusters (5:31)
Friday, October 26, 2012
Friday Fun....
so with this kind of an outline for our workout... JB left.
Read this... for some 'hmmm, is that really the same person.'
http://www.cfjax.com/2012/10/how-do-you-want-it_22.html
Or.. maybe we should be looking into one of these at WR..
THE $6,000 T-Shirt
Check it out:
http://norcalsmash.com/collections/frontpage/products/lifetime-member-tee-unisex#.UH24QLCsazl
Clean & Jerk
1- Heavy Set
2x2- Mod
Back Squat
1- Heavy Set
2x2- Mod
DT
5rnds for time
12 Deadlift
9 HPC
6 Push Jerk
Dudes 155
Chicks 105
tb 215 / 335 / 13:10
Val 155 / 200 / 13:21
Feidt 205 / 285 / 13:54
Read this... for some 'hmmm, is that really the same person.'
http://www.cfjax.com/2012/10/how-do-you-want-it_22.html
Or.. maybe we should be looking into one of these at WR..
THE $6,000 T-Shirt
Check it out:
http://norcalsmash.com/collections/frontpage/products/lifetime-member-tee-unisex#.UH24QLCsazl
Clean & Jerk
1- Heavy Set
2x2- Mod
Back Squat
1- Heavy Set
2x2- Mod
DT
5rnds for time
12 Deadlift
9 HPC
6 Push Jerk
Dudes 155
Chicks 105
tb 215 / 335 / 13:10
Val 155 / 200 / 13:21
Feidt 205 / 285 / 13:54
Wednesday, October 24, 2012
Jacobs Dream...
Jacob gets his wish today...no strength, no oly-lifts, pure endurance!
And the new programing...if approved by everyone after next week will run somthing like this:
Mon ~ Snatch Type Work / Strength / Met-Con (5-12 min)
Tue ~ Clean & Jerk Work / Strength / Met-Con (5-12 min)
Wed ~ Good Warm-Up / Cardio (25-40min)
Thur ~ YOGA / Active Recovery / Mobility
Fri ~ OLY Lift Work / Strength / Met-Con (5-12 min)
Sat ~ Cornucopia of Exercises (when we do these days)
Warm-Up ~ sealgrinderpt style
20 Plus
5 Rnds for time:
20 Pull Ups
200m Run
20 Hand Release Push Ups
200m Run
20 Abmat Sit Ups
200m Run
20 Air Squats
200m Run
Once we were started...it was apparent we would not get 5 Rnds in due to time constraints (jobs), so we scaled it to 3 rnds ~
Britt ~ 25:42
Kate ~ 25:57 (purple for pull ups)
Simon ~ 27:43
Feidt ~ 27:30
STAN ~ 4 Rnds in 28:00
Des ~ 27:32 (5 Rnds in 50:22)
tb ~ 29:23 (5 Rnds in 51:14)
And the new programing...if approved by everyone after next week will run somthing like this:
Mon ~ Snatch Type Work / Strength / Met-Con (5-12 min)
Tue ~ Clean & Jerk Work / Strength / Met-Con (5-12 min)
Wed ~ Good Warm-Up / Cardio (25-40min)
Thur ~ YOGA / Active Recovery / Mobility
Fri ~ OLY Lift Work / Strength / Met-Con (5-12 min)
Sat ~ Cornucopia of Exercises (when we do these days)
Warm-Up ~ sealgrinderpt style
20 Plus
5 Rnds for time:
20 Pull Ups
200m Run
20 Hand Release Push Ups
200m Run
20 Abmat Sit Ups
200m Run
20 Air Squats
200m Run
Once we were started...it was apparent we would not get 5 Rnds in due to time constraints (jobs), so we scaled it to 3 rnds ~
Britt ~ 25:42
Kate ~ 25:57 (purple for pull ups)
Simon ~ 27:43
Feidt ~ 27:30
STAN ~ 4 Rnds in 28:00
Des ~ 27:32 (5 Rnds in 50:22)
tb ~ 29:23 (5 Rnds in 51:14)
Tuesday, October 23, 2012
OLY LIFTING
The only way to get better is to DO IT!!!
My olympic lifting consists of "muscleing" the bar around...
Speed under the bar...Smooth movements...
That is left to Britnacher! He is smooth and fast!
BUT...If we want to improve, avoiding the lift/exercises is not going to cut it...BTW ~ How is everyone doing on their OCT Goal/Focus???
Work it...Perform it...Get better at it!!!
Warm-Up...
Clean & Jerk Technique work...
Muscle Clean...High Hang...Hang Clean (Propulsions)
1) Clean & Jerk ~ 5 x 1 Heavy & Across*
across means same weight for all sets...do not move up or down!
2) Back Squat ~ Heavy Single / 2 x 2 Moderate
3) OPEN WOD 12.5 (UP LADDER)
With an 8 Minute Running Clock...
Perform Thrusters (100#/65#) & C2B Pull Ups
3, 3, 6, 6, 9, 9, 12, 12, ... etc
Val ~ 115 / 200 & X / 12+6 T2B (T2B not C2BPU)
Britt ~ 205 (3) / 275 & 245 / 12+5 Thrusters
Des ~ 95 / 175 & 165 / 12+7 Thrusters
STAN ~ x/x/ 12 Rnds + 3 Thrusters (65#)
tb ~ 205 / 315 & 275 / 12+15 Thrusters
My olympic lifting consists of "muscleing" the bar around...
Speed under the bar...Smooth movements...
That is left to Britnacher! He is smooth and fast!
BUT...If we want to improve, avoiding the lift/exercises is not going to cut it...BTW ~ How is everyone doing on their OCT Goal/Focus???
Work it...Perform it...Get better at it!!!
Warm-Up...
Clean & Jerk Technique work...
Muscle Clean...High Hang...Hang Clean (Propulsions)
1) Clean & Jerk ~ 5 x 1 Heavy & Across*
across means same weight for all sets...do not move up or down!
2) Back Squat ~ Heavy Single / 2 x 2 Moderate
3) OPEN WOD 12.5 (UP LADDER)
With an 8 Minute Running Clock...
Perform Thrusters (100#/65#) & C2B Pull Ups
3, 3, 6, 6, 9, 9, 12, 12, ... etc
Val ~ 115 / 200 & X / 12+6 T2B (T2B not C2BPU)
Britt ~ 205 (3) / 275 & 245 / 12+5 Thrusters
Des ~ 95 / 175 & 165 / 12+7 Thrusters
STAN ~ x/x/ 12 Rnds + 3 Thrusters (65#)
tb ~ 205 / 315 & 275 / 12+15 Thrusters
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