Thursday, January 13, 2011
Wednesday, January 12, 2011
Monday, January 10, 2011
Strength/Skill Work Box jumps: Complete 5-7 sets of 3 moving up in height only as you can ensure a safe, soft landing on the box and on the jump down as well. Focus on taking off for your next rep from where you land rather than walking around before the next rep.
This was fun- I had forgotten how much fun it is to challenge yourself to higher and higher box jumps! I PR'd at 34"- 4" more than my last PR of 30".
Complete 5 rounds of the following for time:
9 Hang Power Cleans
6 Push Jerk
Due to an Oly lift session with Shanna in the afternoon- I only did three rounds at 65 lbs. It was still really hard! My time was 5:16 for three rounds- so theoretically it would have been 8:45ish. My last time on 8/21/10 was 7:18 at 52lbs.
Saturday, January 8, 2011
Strength/Skill Work Front squat: 5×5 @ 3013 For some of you this will mean a new 5RM. For most of you this will be a time to work on technique and speed coming out of the squat. Work up in weight as you feel. Drop back down if you are unable to maintain tempo. Rest ~2 minutes in between sets.
This was a difficult movement for me in that apparently I get my momentum from the descent. Descending slowly really slowed my ascent. Anyway, my sets looked like this (I did one extra for fun):
35x5, 55x5, 75x5, 85x5, 75x5, 75x5
I worked with Miriam and she was awesome- we have so much fun.
In teams of 3 or 4 complete a 5,000m Row
One rower per team
While one person on your team is rowing take turns completing as many burpees OR double unders as possible with only ONE person per team may be doing burpees/jump rope at a time.
Each burpee =one second off your overall 5k time.
Every three double unders=one second off 5k
Every six single unders=one second off 5k
This was a fun WOD- our overall time was 22:59 and minus burpees/DU/SU was 16:30. Our team was Miriam, Franklin, Chris (from VA) and me. I ended up rowing 1500 m and did only DU's in sets of 20 or so... not too shabby considering I have been struggling with double unders. Miriam was a champ with the burpees and Chris and Franklin rocked it out on the rower.
Friday, January 7, 2011
Thursday, January 6, 2011
Strength/Skill Work Hang clean 2-2-2-2-2-2-2
35x2, 55x2, 65x2, 75x2, 80x2, 80x2, 85x2- so, so UGLY
7 Rounds of:
50ft weighted walking lunge (25lb sandbag)
5 pull-ups NO BANDS
For time. 9:11
15 minute time cap. This WOD was last completed on 100930. Old time 9:47 w/ purple band
Tuesday, January 4, 2011
Bent Arm Hang Test= 1:27
Back squat: work to add upwards of 10lbs to your previous 5RM.
Previous= 118 x 5 depth questionable, 120 x 5 shaky- PR
Complete 5 rounds for time of:
8 Push-press (55lbs)
16 lateral jumps (16″)
Monday, January 3, 2011
Saturday, January 1, 2011
In the order of your choice complete max reps in two minutes of:
Kettlebell swings (35lbs)- 50
Box jumps (20″)- 39
Deadlifts (115lbs)- 20
Double unders- 53
One minute rest between each two minute period.
Total score= 171
- No sugar (haven't had any in a really long time so shouldn't be too hard)
- No chocolate (so sad)
- No dairy (except in coffee)
- No processed (including sugar free candy- my nemesis)
- Consistent and consecutive double unders
- Deadlift 200 (now 162.5 x 5)
- 100 lbs overhead
- Bodyweight C&J 114 (now 85 x 5 clean and 95 x 5 jerk)
- Snatch 90 (now 60 x 5)
- Compete in the Carolina Fitness Challenge December 2011