Thursday June 27, 2013

Masters WOD's were finally released and while it's a bit too close to the weekend to be doing anything too intense, I did want to feel out the shuttle run workout. The workout was...

Run 10 yards to OHS 45–barbells are there waiting.  Do 10 OHS Run back to start.

Run 10 yards, do 10 OHS and run to 20 yard line.  Do 8 KB  swings (kb’s waiting there) and run back to start.

Run 10 yards, do 10 OHS run to 20 yardline do 8 swings, run to 30 yard line where there will be DB’s for 8 DB snatches per arm, alternating sides.  Run back to start.

Run 10 yards, do 10 OHS, run to 20 yardline and do 8 swings, run to 30 yardline, do 8 snatches per arm, run to 40 yard line. and do 24 burpees and sprint back

Finished this one in 5:59. Did not attack this all out, more like an 80% effort. I felt fine and I feel that I could probably cycle the OHS's a little faster but also need to be mindful of how strict standards are on opening of the hips.

Wednesday June 26, 2013

Getting frustrated and anxious that the Masters comp. WOD's have not been released yet. Back to my normal programming today for some MAPS training.

Row 250 Meters
10 Wall Balls
5 Burpees
rest 5 minutes
10 Minutes of the following:
Run 200 Meters
10 Hang Power Snatches @ 75 lbs
5 Step Down Box Jumps
rest 5 minutes
10 Minutes of the following:
Airdyne 25 Calories
10 Thrusters @ 75 lbs
5 Pull Ups

Tuesday June 25, 2013

Masters Comp. WOD 1 walkthrough

Clean and Jerk Ladder Combined with Chest to Bar or Regular Pullups

This can be a power clean or squat clean and any way goes for the Overhead ("jerk").

C and J ladder AMRAP per minute alternating  with AMRAP chest-to-bar per minute

Barbell Weights:

Ages 40-49: 95/135, 105/145, 115/155, 125/165, 135/175, 145/185, 155/195

So, I was at somewhat of a disadvantage on this because I didn't set up 7 Barbells(!) pre-loaded with weights. I did set up 3 barbells of different weights and had to add change plates about every other round. This probably cost me :10 on those rounds.

Unfortunately, I don't remember exactly how many C&J's I got in each round. I do know that this WOD was really intense and it's one where you need to have something in the tank for the later rounds because of the way the scoring works. The CTB's were tough - #1 because I suck at them and #2 because my hands started to tear pretty early on. Need to think about making tape grips for when I do this in the comp.

The C&J's were not so bad. I dropped every single rep even at the lighter weights and I probably would not change that. Here are my scores as best as I can remember...

135# C&J = 11 reps
145# C&J = 9 reps
155# C& J = 8 reps
165# C&J = 6 reps
175# C&J = 6 reps
185# C&J = 5 reps
195# C&J = 5 reps

Rd. 1 Pull-Ups = 15 reps
2= 15
3= 12
4=9
5=9
6=9
7=10

Monday June 24, 2013

A. Power Snatch Technique Work, 60% x 1 rep, 65% x 1 rep, 70% x 1 rep, 75% x 1 rep, 80% x 1 rep
        - Worked up to 155#

B. Overhead Squat @ 50%, 10 sets of 2 reps, rest 1 minute between sets.
     - Used 135#. Felt really easy. I actually hope OHS's come up in this weekend's competition. Never thought I would say that.

C1. Kipping Handstand Push Up(AMRAP -1) x 4 sets, rest 1:30
     - All sets = 8 reps

C2. Barbell Good Mornings @ 30% of best clean, 6-8 repetitions x 4 sets, rest 1:30
     - 75#. Took it real easy on these.
D1. Kipping Pull Ups, 15-20 repetitions x 3 sets, rest 10 seconds
     - 20 reps on all 3 sets
D2.. Front Squat @ 195, 6-8 repetitions x 3 sets, rest 3 minutes between sets.
     - Totally pussed out on these. Did 175# @ 8 reps, 185# @ 8 reps then 195# @ 5 reps. These felt awful today. Not sure why.

Saturday June 22, 2013

Was really looking forward to (and dreading this workout). Aside from the pull-ups, I thought it was one where I could keep moving at a pretty good pace throughout. The time I was targeting was right around 20:00 but I knew I'd have to work at an aggressive pace.

For time of...

100 Pull-Ups
100 Burpees
100 Cal Row
100 KB Swings

My strategy (yes, I always have a strategy, lol!) was to do 20 reps/minute on the pull-ups broken into 10 and 10. That worked pretty good the first 2-3 minutes but I fell off that pace right around 50 pull-ups. Finished them somewhere between 5:30-6:00. Next were the burpees. This was a slow grind but I got through them with just a couple of short breaks. The row was harder than I thought. Was aiming for a 20 Cal/minute pace and it was more like 15-18 for the first few minutes. I had some crazy idea that I was going to do the swings unbroken. Ha!...Not so much. First 2 sets were 25 reps. Then mostly sets of 10 after that.

Total Time: 22:44.

Thursday June 20,2013

Did a light workout as active recovery today. 

4 rounds not for time 

     800M run

     25 hand release push ups 

     50 abmat sit ups 

Friday June 21,2013

A. 30 Push Jerks For Time @ 155 lbs, use jerk boxes to complete this tester.

     - time was 2:24. Felt pretty good on this one. I did 6 touch n go reps my first set then all triples after that with minimal rest. If I were to do this again I probably would have done bigger sets. 

B1. High Bar Back Squat @ 20x1, 5-7 repetitions x 4 sets, rest 1:30 between sets.

     - sets @235#. Felt strong on these. 

B2. Muscle Ups Cluster, 1.1.1.1.1 x 4 sets, rest 1:30 between sets.

     - continue to feel kind if weak on muscle ups. Easy getting through transition but difficulty pressing out with dips. Maybe tired from the push jerks?

C1. Barbell Walking Lunges @ 11x1, 4-6 repetitions/each leg x 3 sets, rest 1 minute.

     115#

C2. Weighted Supinated Pull Ups @ 20x1, 3-4 repetitions x 3 sets, rest 1 minute.

     All sets with 53#