For as many sets in 7 minutes:
25 straight double unders (you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes
A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight;
rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets;
rest 90 sec
rest EXACTLY 3 minutes after last HSPU set
+
Skill Work - kipping knees to elbows on rings - 5 sets of 8-15 reps;
rest as needed b/t sets
RESULTS
DU's = 14 rounds no fractions
SLDL = 125/145/165 x 12 reps I can do more on these, I was a little unsure of weight to use.
HSPU = 4/3/3 all strict. When strict amrap was finished I kipped out a few more reps.
Ring K2E = I put these in my warm-up from time to time, I like them better than bar K2E.
Wednesday, July 15, 2009
Tuesday, July 14, 2009
ACTION CHALLENGE VIDEO
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
Power Snatch 75#
Double Unders
Wall Ball Shots 20#
TIME = 7:42
Here is the Action Challenge video from my June competition I put on.
Everything went so smooth, a great time was had by all!
Enjoy the video.
Power Snatch 75#
Double Unders
Wall Ball Shots 20#
TIME = 7:42
Here is the Action Challenge video from my June competition I put on.
Everything went so smooth, a great time was had by all!
Enjoy the video.
Wednesday, July 08, 2009
NANCY
NANCY
5 Rounds for Time
400m Run
15 OHS 95# (Over Head Squats)
TIME = 13:52
Could not get warm today in warm-up, took a long time for OHS to feel proper.
Worked on some Ring Dips and Deadlift during warm-up as well.
I am happy with this time and want a new goal of 12:52.
All OHS were straight through with no rests. If I juice up the run a bit more and keep a round pace of 2:30 I can make this happen.
5 Rounds for Time
400m Run
15 OHS 95# (Over Head Squats)
TIME = 13:52
Could not get warm today in warm-up, took a long time for OHS to feel proper.
Worked on some Ring Dips and Deadlift during warm-up as well.
I am happy with this time and want a new goal of 12:52.
All OHS were straight through with no rests. If I juice up the run a bit more and keep a round pace of 2:30 I can make this happen.
Tuesday, July 07, 2009
Presses and Pull-ups
WOD #1
Overhead Press 3-2-1
3 = 140#
2 = 145#
1 = 147# PB Tie
1 = 148# New PB
1 = 149# New PB
1 = 151# Fail
1= 150# Fail "oh so close"
150# is my December goal weight.....your mine!
WOD #2
3 sets of 15 reps Chest to Bar Pull-ups = All sets completed straight through
Overhead Press 3-2-1
3 = 140#
2 = 145#
1 = 147# PB Tie
1 = 148# New PB
1 = 149# New PB
1 = 151# Fail
1= 150# Fail "oh so close"
150# is my December goal weight.....your mine!
WOD #2
3 sets of 15 reps Chest to Bar Pull-ups = All sets completed straight through
Monday, July 06, 2009
WATT OUTPUT - WHAT HAS MORE?
WOD #1
21-15-9 Rep Rounds for Time
SDLHP 95#
Hip Smashers
Double Unders
TIME = 3:32
WOD #2
21-15-9 Rep Rounds for Time
SDLHP 75#
Hip Smashers
Double Unders
TIME = 3:12
I did these two wods to find out two things:
1.) What poundage would gas me more?
2,) What watts/power output in terms of load would work best for me to get the proper hormonal response?
I found that after the 95# WOD #1 I was gassed and this slowed my exercise transition time in the gymnastic and metcon elements. No breaks at all in WOD, just slow...that equals no power.
The 75# WOD #2 gassed me really well as I pushed it hard as I could.
In both WODs due to intensity I forgot a rep, shit happens, I was focused more on watts and power output.
Look at it this way, on the Rower you have a Watt gage right. If I compare these two WODs to that gage, WOD 1's watt gage would have started high, but slowed throughout the workout do to many up and down intervals with no watt consistency.
In WOD 2 this row watt gage would have had a more consistent level of output, therefore leading into a larger watt output over a longer period of time.....the light bulb can stay lit loner sort of speak.
So I chose WOD 2 for the watt/power output, but WOD one was still in my grasp for a good workout.
What am I looking at?
For beginners starting out, do not always choose the required weight, especially if is making you stop all the time for rest. This rest will hinder the proper hormonal response the workout is aiming for. So shoot for a load that will get you closer to what a required time would be:( e.g. Fran in under 5min try 45#-75#) now you will get what your coach is looking for, Results :-)
I will post a two way video of these WODs when its finished.
21-15-9 Rep Rounds for Time
SDLHP 95#
Hip Smashers
Double Unders
TIME = 3:32
WOD #2
21-15-9 Rep Rounds for Time
SDLHP 75#
Hip Smashers
Double Unders
TIME = 3:12
I did these two wods to find out two things:
1.) What poundage would gas me more?
2,) What watts/power output in terms of load would work best for me to get the proper hormonal response?
I found that after the 95# WOD #1 I was gassed and this slowed my exercise transition time in the gymnastic and metcon elements. No breaks at all in WOD, just slow...that equals no power.
The 75# WOD #2 gassed me really well as I pushed it hard as I could.
In both WODs due to intensity I forgot a rep, shit happens, I was focused more on watts and power output.
Look at it this way, on the Rower you have a Watt gage right. If I compare these two WODs to that gage, WOD 1's watt gage would have started high, but slowed throughout the workout do to many up and down intervals with no watt consistency.
In WOD 2 this row watt gage would have had a more consistent level of output, therefore leading into a larger watt output over a longer period of time.....the light bulb can stay lit loner sort of speak.
So I chose WOD 2 for the watt/power output, but WOD one was still in my grasp for a good workout.
What am I looking at?
For beginners starting out, do not always choose the required weight, especially if is making you stop all the time for rest. This rest will hinder the proper hormonal response the workout is aiming for. So shoot for a load that will get you closer to what a required time would be:( e.g. Fran in under 5min try 45#-75#) now you will get what your coach is looking for, Results :-)
I will post a two way video of these WODs when its finished.
Wednesday, July 01, 2009
AMRAP (As Many Reps As Possible)
AMRAP wall balls in 3 minutes - 20#/14# to 10 ft
rest 6 min
AMRAP HSPU in 3 minutes
rest 6 min
AMRAP Row Cals in 3 minutes
post total reps/score to comments(i.e. 85+55+65=205 as score)
MY RESULTS
WBS 91
HSPU 25
Row Cals 67
TOTAL = 183
I really surprised myself on WBS getting scoring 50, 20, 10,11 rep sets for 91 in 3 min AMRAP (As Many Reps As Possible). I do not have the best Karen time (150 WBS for time), but things are looking up! I am pumped.
HSPU were way off today, probably do to my big effort on WBS. I was shooting for 35-40 reps. HSPU are another hit and miss exercise for me.
A good days rest is what I need tomorrow, looking forward to that.
rest 6 min
AMRAP HSPU in 3 minutes
rest 6 min
AMRAP Row Cals in 3 minutes
post total reps/score to comments(i.e. 85+55+65=205 as score)
MY RESULTS
WBS 91
HSPU 25
Row Cals 67
TOTAL = 183
I really surprised myself on WBS getting scoring 50, 20, 10,11 rep sets for 91 in 3 min AMRAP (As Many Reps As Possible). I do not have the best Karen time (150 WBS for time), but things are looking up! I am pumped.
HSPU were way off today, probably do to my big effort on WBS. I was shooting for 35-40 reps. HSPU are another hit and miss exercise for me.
A good days rest is what I need tomorrow, looking forward to that.
Triplet WGM
30-25-20-15-10-5 Rep Rounds for Time
SDLHP 75#
Push-ups
Double Unders
TIME= 8:03
Wanted sub 8min, dam headphones kept losing my focus. Shoulder was also giving me some grief at the top of lockout in the later rounds. Good WOD and can be hit harder.
SDLHP 75#
Push-ups
Double Unders
TIME= 8:03
Wanted sub 8min, dam headphones kept losing my focus. Shoulder was also giving me some grief at the top of lockout in the later rounds. Good WOD and can be hit harder.
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