Friday
Worked out at CWCF later in the afternoon.
Did Hulk Salad from the Southie Garage Games but with a 15 minute time limit because we did not do any warm up sets, just hopped into an empty barbell..
I did 135, 165, 195, 215, 225.. This was shockingly difficult to do in a straight set. Really cool complex. The second jerk after your legs are pretty gassed was a tough one..
Then we made up a WOD based loosely on Awful Waffle from the same GG WOD. We did not feel like rowing so we did instead
100 Double Under Buy In
30 KB Swings 1.5pood
25 HR Push Ups
20 Deadlifts 225
15 HPC 135
10 S2O 135
Something like 6 Minutes, maybe 615.. This was a sneaky little bugger. I thought I would have a chance to go unbroken on it and I got through the deadlift number 10 and was just like "no way".. Did the cleans in sets of 5, and the overheads 2, 4, 4.
I tripped on double under number 1 and 8.. which was a terrific start.
Saturday & Sunday 11/17-18
Took the weekend off to help with Civil War at FCF which was an awesome time, really proud to have 50 members who would give up a saturday morning to thrash themselves in the name of fun. Super inspiring day.
Ended up quite drunk afterward at the gym and Tommy Doyle's, slept like a log, and took Sunday off to enjoy football..
Back to it on Monday..
Monday, November 19, 2012
Thursday, November 15, 2012
I am a terrible blogger...
Been crazy busy the last 10 days..
But here we go.
November 6th
Leverage
Row 1000m
30 Power Snatch 95
50 Ball Slams 20
Time Just over 8 minutes
This was harder than I thought it was going to be. I came off the rower at about 3:38 or so, moderate pace. I did the snatches in something like 8, 7, 5, 4, 3, 3.. Ball park. The last couple sets it was mostly grip, not really power.
The Ball Slams I did 15, 15, 20. Those got my wind way up there like crazy.
7th
Clean complex.. worked from 165 up to 195 steadily.. Nothing crazy.
Lennox - I think miscounted on this, but I got 6 or 7 Rounds and this was 100 times more terrible than I expected. Really hard workout. Lunges suck.
8th
Dead Ringer
10 Rounds + 3 Deads.
Awesome workout. This played to some of my strengths with deads and push ups, but it was a cool combination, whenever you were just about sick of one movement, it was over and on to the next. Good pace the whole way through, about a round a minute.
Friday 9th
"Glen"
For Time
30 C&J @ 135 (basically Grace)
Run 1 Mile
10 Rope climbs
Run 1 Mile
100 Burpees
35:39.. This was ridiculously hard, but there was no urgency because it was so long. Just a grinder the whole way. Did not stop on either run which was my main goal. Fun hero workout.
Saturday - Rest.. much needed..
Sunday - Impromptu WOD
100 Push Ups for time
4:45
Just dickin around in my living room in between football games... Tried this out for fun, don't really count this as a work day, just curious if I could do this any faster than before. About the same.
Monday
"Josh"
7:35.. overall 90 pull ups and 45 OHS in under 8 minutes, I will take that any day. Really hard one.
Tuesday
Snatch
1RM
http://www.youtube.com/watch?v=tbZv9NY0YOs&feature=youtu.be
Today was sort of an epiphany day for me with squat snatches. Something just clicked..
I had never done over 140 with any decent form and today I did:
135, 145, 150, 155, 160, 165(fail)
These felt as good as they ever have and I loved every second of it.
Annie
8minutes Rx'd..
No excuses, BUT my shoe came untied and I got an ab spasm in the middle of this.. and then I got the dreaded ass raspberry.. It sucked.. Like a minute slower than my best time on this.. I hate high rep sit ups so much.. suck ass..
Wednesday
Box Squats
3 rep max
I did 135, 185, 225 for warm ups.. and then moved up to 255, 275, 295, 315, 325..
The last rep on 325 was slow so I stopped. I also ran out of time before the next class, but these felt good to crank through. Love a good box squat.. I hope these translate to better numbers on normal back squats in the coming months.
Thursday
REST DAY WOOOOOOOO
But here we go.
November 6th
Leverage
Row 1000m
30 Power Snatch 95
50 Ball Slams 20
Time Just over 8 minutes
This was harder than I thought it was going to be. I came off the rower at about 3:38 or so, moderate pace. I did the snatches in something like 8, 7, 5, 4, 3, 3.. Ball park. The last couple sets it was mostly grip, not really power.
The Ball Slams I did 15, 15, 20. Those got my wind way up there like crazy.
7th
Clean complex.. worked from 165 up to 195 steadily.. Nothing crazy.
Lennox - I think miscounted on this, but I got 6 or 7 Rounds and this was 100 times more terrible than I expected. Really hard workout. Lunges suck.
8th
Dead Ringer
10 Rounds + 3 Deads.
Awesome workout. This played to some of my strengths with deads and push ups, but it was a cool combination, whenever you were just about sick of one movement, it was over and on to the next. Good pace the whole way through, about a round a minute.
Friday 9th
"Glen"
For Time
30 C&J @ 135 (basically Grace)
Run 1 Mile
10 Rope climbs
Run 1 Mile
100 Burpees
35:39.. This was ridiculously hard, but there was no urgency because it was so long. Just a grinder the whole way. Did not stop on either run which was my main goal. Fun hero workout.
Saturday - Rest.. much needed..
Sunday - Impromptu WOD
100 Push Ups for time
4:45
Just dickin around in my living room in between football games... Tried this out for fun, don't really count this as a work day, just curious if I could do this any faster than before. About the same.
Monday
"Josh"
7:35.. overall 90 pull ups and 45 OHS in under 8 minutes, I will take that any day. Really hard one.
Tuesday
Snatch
1RM
http://www.youtube.com/watch?v=tbZv9NY0YOs&feature=youtu.be
Today was sort of an epiphany day for me with squat snatches. Something just clicked..
I had never done over 140 with any decent form and today I did:
135, 145, 150, 155, 160, 165(fail)
These felt as good as they ever have and I loved every second of it.
Annie
8minutes Rx'd..
No excuses, BUT my shoe came untied and I got an ab spasm in the middle of this.. and then I got the dreaded ass raspberry.. It sucked.. Like a minute slower than my best time on this.. I hate high rep sit ups so much.. suck ass..
Wednesday
Box Squats
3 rep max
I did 135, 185, 225 for warm ups.. and then moved up to 255, 275, 295, 315, 325..
The last rep on 325 was slow so I stopped. I also ran out of time before the next class, but these felt good to crank through. Love a good box squat.. I hope these translate to better numbers on normal back squats in the coming months.
Thursday
REST DAY WOOOOOOOO
Monday, November 5, 2012
A little adversity...
Sandy posed quite a bit of adversity on how I wanted to work out this past week..
I made due.
Tuesday
WOD in Park
5 Rounds of
10 Burpees
10 Box jumps onto a park bench
10 Dips on jungle gym structure.
No idea on time.. but it was shitty.. Dips were surprisingly terrible.
Wednesday
Tested a WOD for the Partner Throwdown at Commonwealth with Brian, Khaki and Nora.
It was awesome, I am excited to watch FCFers try it in a couple weeks.
Thursday
AMRAP 8
10 Wall Balls
4 Stone to Shoulder (2 right, 2 left) 145#
6 Rounds, so much harder than I expected.
Friday
Rest
Saturday
Stiff Upper Lip
12:42 with Pete, fun WOD.
Sunday
3 rep max box squat
300 lbs.. BIG PR wooo.
Worked up with 205x5, 225x4, 245x3, 265x3, 285x3. then 300.. awesome.
Tabata alternating
Tire Flips Burpees
4 Tire flips every round
8 burpees every round..
sweaty disaster of fun.
I made due.
Tuesday
WOD in Park
5 Rounds of
10 Burpees
10 Box jumps onto a park bench
10 Dips on jungle gym structure.
No idea on time.. but it was shitty.. Dips were surprisingly terrible.
Wednesday
Tested a WOD for the Partner Throwdown at Commonwealth with Brian, Khaki and Nora.
It was awesome, I am excited to watch FCFers try it in a couple weeks.
Thursday
AMRAP 8
10 Wall Balls
4 Stone to Shoulder (2 right, 2 left) 145#
6 Rounds, so much harder than I expected.
Friday
Rest
Saturday
Stiff Upper Lip
12:42 with Pete, fun WOD.
Sunday
3 rep max box squat
300 lbs.. BIG PR wooo.
Worked up with 205x5, 225x4, 245x3, 265x3, 285x3. then 300.. awesome.
Tabata alternating
Tire Flips Burpees
4 Tire flips every round
8 burpees every round..
sweaty disaster of fun.
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