Split Jerk

For Loads:

Split Jerk 1-1-1-1-1-1-1-1-1

MY RESULTS

115/125/135/155/175/185/195/200/205PB

Felt a little slow at the start of first few sets so I was doing triples and doubles with the first three loads shown above. When I got warm things started to flow well for me. I could really feel the bounce/recoil of the bar out of the "Dip Drive" to get myself under the bar. Stopped at 205 because that is a new PB for me by 5 pounds.

My rule of thumb: When your body gives you a PB gift, thank and appreciate what it took to get it! Now stop the exercise, start pealing your new PB plates off the bar with a huge confident smile on your face. Now move on.....leave on a high!"

Randy

Randy
75 Power Snatches for time (75#)

TIMES:
The Body 6:10
Action 4:29

I got the pleasure of training with on of my clients today, Jesse aka "The Body". I am always grateful when I get an opportunity to train with a client after they have been busting their asses off every day!
Thanks bud, I had fun. Until next time ;-)

2 0f 3 W

Warm-up:
After basic warm-up I worked on:
Kong Strides
Ape Strides
Cossack Lunges

A.) Split Squats @ 1/4 BWT x 8 reps x 4 sets @ 3121 Tempo; Rest 2min

BWT = 185 x .25 = 46lbs

B.) High Bar Back Squat 8,6,4,4,6,8 reps; Rest 2-3min

RESULTS
A.) 8/6/6/8 reps /leg @ 40# (I decided to go with 40# to stick the tempo)

B.) 95/125/155/155/125/95 (my hips are killing me these days; want to find out the how and why this is so)

1 of 3 GW

I did the Triplet WOD from the CF Games/09 today:

As many Rounds in 8min of:
4 HSPU
8 Moah 70# KBS
12 GHD Sit-Ups

ROUNDS = 6 + 9reps
I am happy with this result ; HSPU are a bugger for me. GHD Sit-ups went well, but started to die off in the end.
Those guys at the games killed this workout after doing 5 WODs the first day!!!!

3 of 3 WG

Hey Kent study hard this year at UofA! Kick ass in all your swim meets, keep us posted bud :-)

Complete as many rounds in 20min of

15 Push Jerks 95#/65#

15 Box Jumps 24"

15 Supermans / Back extenstions

My Results

ROUNDS = 10 even

What a Good sweat, I needed it big time!

I had to Sub a couple exercises; a tire for the Box Jumps and Supermans for the Back Ext.

I let my clients take the boxes and we only have one Back Ext and that was nabbed quick.

Started out too slow and it caught up with me in the end. wanted 12 Rounds. I will try this WOD again in a few weeks with the RQ'd elements.

ROPE WHIPS

I am pretty sore today after hitting a new PB in the workout ANGIE with a 13:38 a couple days ago. I made up the below workout to get my blood & muscles moving again.

PRE WOD:
30 L-Pull-ups (create any rep and set scheme you want with minimal rest)
= 5-3-2-3-2-3-2-3-2-3-2 worked on keeping legs straight
+
WOD:
3 Rounds for Time
20 Rope Whips / arm
10 Knees to Elbows
10 Wall Ball Shots 20#
20 Double Unders
TIME = 4:41 Rounds 2 & 3 on video
This workout worked well to get me feeling mobile again. More reps and rounds needed for a good blaster workout.

ANGIE

Myself and client Ryan aka "Shammy", "Shamwow","RDR", "Robin"

ANGIE
100 pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Old Time = 16:53

New Time PB = 13:38 (SWEET) I know i can get sub 13min once I get those sit-ups in order!

I had a goal of doing 30-20-30-20 Pull-ups. This almost worked to plan going 30-20-20-10-10-5-5. Not bad and off the bar around 2min mark.

Push-ups plan was to go 30-20-20-10-10-10. Not even close!!! I did 30-20-10-10-5-5-5-4-4-3-2-2....arms and chest just jacked

Sit-ups, really had no goal and it showed in my worst performance. I started with a 20 then could manage sets of 10 & 5. Learned my lesson for not having a proper game plan.

Squats again my plan was straight to 50; Done. Next I broke things up into 20-15-15. My legs were on fire....great self-battle, I love that!

I trained with a few of my clients this afternoon and they are all improving immensely! Some are knocking off 2-3min from their previous times, while others are training Angie for the first time and busting out crazy times in the 17min and low 20min marks! Get work Ryan, Alain, Jasmine, Christian and Johnny!