Weighted dead hang pull ups
1-1-1-1-1-1-1
1 - 5#, 2.5, 5, 7.5, 8.75, 10#F, 5, +0
Saturday, August 14, 2010
Friday, August 13, 2010
Brand X Friday : Run and Jump.
Brand X
Buy in: (2x) 10 dislocates-> 8 OHS-> 10 Supermans
WOD: 800m Run
100 Box jumps
800m Run
20” box, stepped up. 15:57
Buy in: (2x) 10 dislocates-> 8 OHS-> 10 Supermans
WOD: 800m Run
100 Box jumps
800m Run
20” box, stepped up. 15:57
Wednesday, August 11, 2010
Wednesday, Snatch 75#
Warmup: Power snatch 45# x 5, OH Squat 45# x5
Strength :
Snatch 55x2, 65x2, 70x2, 75x2, 75x1.
Metcon:
AMRAP in 10 minutes:
10 push press #55
10 burpees
5 rounds.
Strength :
Snatch 55x2, 65x2, 70x2, 75x2, 75x1.
Metcon:
AMRAP in 10 minutes:
10 push press #55
10 burpees
5 rounds.
Tuesday, August 10th - Air Fran 3:50
I had to do something...so while I listened to a live feed of Corrosion of Conformity from DNA Lounge in San Francisco, I did
Invisible Fran
21-15-9
Squats
Push ups
3:50 which is 14 second PR (4:04 in 2007) and a minute faster than the last attempt.
This is supposed to simulate your fastest possible Fran time. Hmmmm.
Invisible Fran
21-15-9
Squats
Push ups
3:50 which is 14 second PR (4:04 in 2007) and a minute faster than the last attempt.
This is supposed to simulate your fastest possible Fran time. Hmmmm.
Wednesday, August 5th WOD 0731
20100731 Saturday’s WOD
Pack scaling:
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep.
22:14
Pack scaling:
4 rounds for time of
Run 400 meters
25 Burpees
Set up under a bar that is one foot above your reach for burpees. Jump and touch the bar for each burpee rep.
22:14
Friday, August 06, 2010
Tuesday, Aug 3rd - WOD at Brand X.
Today at Brand X:
15 minutes of shoulder press /200 M run between sets.
3 x
400 M run
30 Sit ups
20 Toes to Bar
10 Windshield wipers
21:18
floor wipers and floor leg lifts to over head…meh.
Shoulder presses a bust.
15 minutes of shoulder press /200 M run between sets.
3 x
400 M run
30 Sit ups
20 Toes to Bar
10 Windshield wipers
21:18
floor wipers and floor leg lifts to over head…meh.
Shoulder presses a bust.
Tuesday, August 03, 2010
Monday, August 2nd, 2010 - Isabel 8:17
Did Isabel @ the office. Wanted to do full ROM snatch so chose a light weight:
30 x full squat snatch 55#
8:17
Not unhappy with it. Pretty happy with some of my snatch reps. Gonna do more of these.
30 x full squat snatch 55#
8:17
Not unhappy with it. Pretty happy with some of my snatch reps. Gonna do more of these.
Thursday, July 29, 2010
July 29th, Brand X. TTB/DB snatch.
WOD: 3 Rounds for time
30 floor leg lifts
30 DB Snatch #25
Time 14:47
I would have used 30# db but I thought it was squat snatches…still not a bad time I guess. Did the floor lifts because it still hurts to hang from bar a little.
Cash Out: 5:00 minutes of handstand practice. Want a handstand pic in mexico that is legit. smile
30 floor leg lifts
30 DB Snatch #25
Time 14:47
I would have used 30# db but I thought it was squat snatches…still not a bad time I guess. Did the floor lifts because it still hurts to hang from bar a little.
Cash Out: 5:00 minutes of handstand practice. Want a handstand pic in mexico that is legit. smile
Tuesday July 27th - Deadlifts + MU/Squats/Run
Deadlifts x3 185, 195, 205 (PR)
3 rounds
5 bar muscle ups from squat
50 squats
200m run
11:10
3 rounds
5 bar muscle ups from squat
50 squats
200m run
11:10
July 20th...Deadlifts and Diane
Deadlifts (3x195, failure of confidence) and Diane scaled:
*use a weight you can do unbroken dl's with and dbs that you can't do unbroken shoulder press with.
21-15-9
Deadlifts 135#
Shoulder presses with db's.
Used 30 for first round then during the 15 set, Connor made me switch to 25# and go unbroken.
I forget my time. I didn't log it anywhere...prolly in a text, tweet or fbook post somewhere.
*use a weight you can do unbroken dl's with and dbs that you can't do unbroken shoulder press with.
21-15-9
Deadlifts 135#
Shoulder presses with db's.
Used 30 for first round then during the 15 set, Connor made me switch to 25# and go unbroken.
I forget my time. I didn't log it anywhere...prolly in a text, tweet or fbook post somewhere.
July 16th - 100 Burpees
100 Guerrilla burpees at Costco while waiting for my new tires to be installed. 100 degrees outside.
12:00
20 unbroken.
12:00
20 unbroken.
July 14th. running and thrusters
Porch
3 rounds for time
run 400m
85# thrusters
Cleaned from floor, broken all rounds (max set was 7 reps)
20:40
a while back I did a 5 round rowing 500m and 7 reps of 95# in 23 minutes…dunno if I’m happy with today’s time or not.
3 rounds for time
run 400m
85# thrusters
Cleaned from floor, broken all rounds (max set was 7 reps)
20:40
a while back I did a 5 round rowing 500m and 7 reps of 95# in 23 minutes…dunno if I’m happy with today’s time or not.
July 15th, 2010 Nasty Helen?
Made up my own workout…based on Helen:
3 rounds of
Row 500m
21 Hang Power Snatches 45#
12 Push ups
15:28
3 rounds of
Row 500m
21 Hang Power Snatches 45#
12 Push ups
15:28
Monday, July 19, 2010
Brief Intermission.
Tuesday, July 13, 2010
Stopwatch Results
Lap1 00.00 02:24.96
Lap2 12:14.59 14:39.55
Lap3 05:58.88 20:38.43
Lap4 04.08 20:42.52
End 01.31 20:43.83
Timing by BlackBerry
Monday, July 12, 2010
Wednesday, 7/7/10 -- jackie with a twist.
Row 1000m
50 thrusters 45#
30 KB swings 35#
11:13
Thrusters unbroken
Subbed In swings for pullups.
50 thrusters 45#
30 KB swings 35#
11:13
Thrusters unbroken
Subbed In swings for pullups.
Tuesday, July 06, 2010
Tuesday, Annie 13:43
Annie
13:43.66
Didn’t work out all weekend. Wore flip-flops all weekend.
Today at work gym:
Annie
50-40-30-20-10
Double Unders
Sit ups
13:43
My last time was 16:11. My goal for this was sub 16. Next goal…sub 12.
Push ups 50 in 3:22, pr by 25 seconds.
13:43.66
Didn’t work out all weekend. Wore flip-flops all weekend.
Today at work gym:
Annie
50-40-30-20-10
Double Unders
Sit ups
13:43
My last time was 16:11. My goal for this was sub 16. Next goal…sub 12.
Push ups 50 in 3:22, pr by 25 seconds.
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