Warm up:
Tabata 5 rounds of
high knees
knees t elbows
squats
partner ball sit ups
Strength Bias: 5 by 5 ( I did 95,105,115,135,145)
Back Squat
Skill:
12 Reps Performed at Full ROM w/RX Wgt
KB Swing
WOD:
50 KB swings (50/35)
10 Air squats
200m run
40 KB swings
20 squats
200m run
30 KB swings
30 squats
200m run
20 KB swings
40 squats
200m run
10 KB swings
50 squats
200m run
TIME was 13:48 as rx was a great wod but runs were hard after BS
Thursday, August 25, 2011
Wednesday, August 24, 2011
ILL JUST START WITH MONDAY SINCE I HAD A CRAZY WEEK LAST WEEK IT WILL TAKE TOO LONG TO POST ALL MY WODS
MONDAY
Strength Bias: Heavy Deads
7 by 5
AMRAP 15
5 DL (185/135)
15 Air squats
15 Sit ups
DIDNT DO HEAVY DL NOT MUCH TIME AND DID WOD AT JENS HOUSE GOT 14 ROUNDS AS RX
TUESDAY
WarmUp: Coaches Choice
Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical
WOD: 4 RFT
400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders
THIS WOD WAS NOT MY STREGNTH I DID HORRIBLE I THINK MY TIME WAS A LITTLE OVER 20 MIN, THE RUNNING KILLED ME MOST GOT FROM 15M AND UP
WEDNESDAY
WarmUp: Coaches Choice
Skill: Thruster
8 by 3 : 3 Reps Must be Unbroken
WOD: On the Min Every Min Complete
2 Thruster (135/95)
2 Pullup
2 Wall Ball (20/16)
***Cap is 16 Mins for a Perfect Score of 16 Rounds. Go until Failure or Until you can No longer get all 3 Movements in 1 Minute Time Frame. Rest time is within the 1 min left over time from completed movements. ***
THIS WAS MY TYPE OF WOD, BUT USED 85LBS AND DEF GOT HARDER NEAR THE END AND GOT ALL 16 ROUNDS
MONDAY
Strength Bias: Heavy Deads
7 by 5
AMRAP 15
5 DL (185/135)
15 Air squats
15 Sit ups
DIDNT DO HEAVY DL NOT MUCH TIME AND DID WOD AT JENS HOUSE GOT 14 ROUNDS AS RX
TUESDAY
WarmUp: Coaches Choice
Skill: Dbl Unders: WORK UNTIL YOU GET THEM! If you already have them…well…then work til you can string 100 together without stopping. Progression: 1 JR/1 Dbl Under: High Knees, Pike, Vertical
WOD: 4 RFT
400m OH Run (25/10)
12 Hand Release Push Ups
24 Dbl Unders
THIS WOD WAS NOT MY STREGNTH I DID HORRIBLE I THINK MY TIME WAS A LITTLE OVER 20 MIN, THE RUNNING KILLED ME MOST GOT FROM 15M AND UP
WEDNESDAY
WarmUp: Coaches Choice
Skill: Thruster
8 by 3 : 3 Reps Must be Unbroken
WOD: On the Min Every Min Complete
2 Thruster (135/95)
2 Pullup
2 Wall Ball (20/16)
***Cap is 16 Mins for a Perfect Score of 16 Rounds. Go until Failure or Until you can No longer get all 3 Movements in 1 Minute Time Frame. Rest time is within the 1 min left over time from completed movements. ***
THIS WAS MY TYPE OF WOD, BUT USED 85LBS AND DEF GOT HARDER NEAR THE END AND GOT ALL 16 ROUNDS
Tuesday, August 16, 2011
TUESDAY
TODAY I DIDNT WOD
HAD A MEETING THIS MORNING AND USUALLY IM MOTIVATED TO DO IT AT HOME OR AT JENS PLACE BUT I WAS HURTING FORM YESTERDAYSO I DONT THINK A DAY OFF IS GOING TO KILL ME, IM REALLT TIRED TODAY LOTS OF RUNNING AROUND AND LAST MINUTE THINGS BEFORE JESSE GETS HOME, oh and started a meal plan today, ate so much today i couldnt even finish my last meal just now!
HAD A MEETING THIS MORNING AND USUALLY IM MOTIVATED TO DO IT AT HOME OR AT JENS PLACE BUT I WAS HURTING FORM YESTERDAYSO I DONT THINK A DAY OFF IS GOING TO KILL ME, IM REALLT TIRED TODAY LOTS OF RUNNING AROUND AND LAST MINUTE THINGS BEFORE JESSE GETS HOME, oh and started a meal plan today, ate so much today i couldnt even finish my last meal just now!
Monday
Lower Body Mobility
Speed Work
Strength: DL
3-3-3, 2-2-2, 1-1-1 for PR or 1 Rep Max
WOD:
21-200m-15-400m-9-200m
DL (50% of your 1RM)
CTB Pushups
Box Jumps
I GOT TO 240 ON DK AND MAYBE COULD HAE GONE A LITTLE MORE BUT WE WERE WIPED SO ON WOD I USED 125LBS
Speed Work
Strength: DL
3-3-3, 2-2-2, 1-1-1 for PR or 1 Rep Max
WOD:
21-200m-15-400m-9-200m
DL (50% of your 1RM)
CTB Pushups
Box Jumps
I GOT TO 240 ON DK AND MAYBE COULD HAE GONE A LITTLE MORE BUT WE WERE WIPED SO ON WOD I USED 125LBS
Saturday, August 13, 2011
FRIDAY HERO WOD
Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.
WarmUp:
250m Row
25 GHD
25 Back Ext
WOD: COLLIN
6 RFT
400m Sandbag Run
12 Push Press (115/85)
12 Box Jumps (24/20)
12 SDHP (115/85)
I did 45lbs sand bag for run and 65lbs for weight on lifts, i think i could have done 75lbs and maybe even 85lbs but would have taken me so much longer was done in 34:00min
Thursday, August 11, 2011
Warmup:
Mobility Drills
Skills:
Monkey Swings
Parallette Work:
Handstands, HSPU
LSit, VSit, Straddle L/V
Leg Tucks
Ring Work:
Dips, Pushups, Rows, Handstands, HSPU
WOD: AMRAP 15
5 Thrusters (95/65)
10 HollowRocks
5 Burpee Pullups
10 Med Ball Clean and Shoots (20/16)
GOT 5 ROUNDS AND 5 REPS, ( WALL BALLS WERE NEVER MY STRENGHT)
Mobility Drills
Skills:
Monkey Swings
Parallette Work:
Handstands, HSPU
LSit, VSit, Straddle L/V
Leg Tucks
Ring Work:
Dips, Pushups, Rows, Handstands, HSPU
WOD: AMRAP 15
5 Thrusters (95/65)
10 HollowRocks
5 Burpee Pullups
10 Med Ball Clean and Shoots (20/16)
GOT 5 ROUNDS AND 5 REPS, ( WALL BALLS WERE NEVER MY STRENGHT)
Wednesday, August 10, 2011
Warmup:
100m Sprints( just a bunch of these and some backwards)
Hurdles ( very fun, reminded me of middle school days)
Shuttle Run
Speed Work
Coaches Choice:
10 Mins Stretching
WOD: RARR
50m Bear Crawl (35/25)
9 Bear Complex (105/75)
100m Farmers Walk (50/35)
6 Bear Complex (105/75)
100m Farmers Walk (50/35)
3 Bear Complex (105/75)
50m Bear Crawl (35/25)
Done in 9:57 and was a good workout, def feel myself getting a little faster
100m Sprints( just a bunch of these and some backwards)
Hurdles ( very fun, reminded me of middle school days)
Shuttle Run
Speed Work
Coaches Choice:
10 Mins Stretching
WOD: RARR
50m Bear Crawl (35/25)
9 Bear Complex (105/75)
100m Farmers Walk (50/35)
6 Bear Complex (105/75)
100m Farmers Walk (50/35)
3 Bear Complex (105/75)
50m Bear Crawl (35/25)
Done in 9:57 and was a good workout, def feel myself getting a little faster
Tuesday, August 9, 2011
Warmup:
4 by 400m Sprints
2 Min Rest between Each
2 Mins is Spent on Foam Roller or Resistance Band
Skill:
Handstands – Hold, One Arm, Free Standing, Walking
WOD: “Barbara” 5 RFT
20 Pullups
30 Pushups
40 Situps
50 Squats
*** 3 Min Rest after each Round ***
this was aweful had to use a very light band was hard to let my pride down but there was no way! took 41:?
4 by 400m Sprints
2 Min Rest between Each
2 Mins is Spent on Foam Roller or Resistance Band
Skill:
Handstands – Hold, One Arm, Free Standing, Walking
WOD: “Barbara” 5 RFT
20 Pullups
30 Pushups
40 Situps
50 Squats
*** 3 Min Rest after each Round ***
this was aweful had to use a very light band was hard to let my pride down but there was no way! took 41:?
Monday, August 8, 2011
Shoulder Mobility
Fundamentals Review
Lower Body Mobility
Strength: Back Squat
10-10-20-10
95/65, 135/95, 195/135, 225/155
WOD:
5 Mins Max Reps Dbl Unders
Rest 1 min
3 Mins Max Reps Back Squat (135/95)
Rest 1 min
5 Mins Max Reps AbMat Situps
As rx for me have to keep track of those reps the only one i remember in wod was BS i got 42rep, no raking the bar not allowed to drop bar
TOOK ETHE WEEKEND OFF NEEDED IT STILL EXHAUSTED FROM MY TRIP
Fundamentals Review
Lower Body Mobility
Strength: Back Squat
10-10-20-10
95/65, 135/95, 195/135, 225/155
WOD:
5 Mins Max Reps Dbl Unders
Rest 1 min
3 Mins Max Reps Back Squat (135/95)
Rest 1 min
5 Mins Max Reps AbMat Situps
As rx for me have to keep track of those reps the only one i remember in wod was BS i got 42rep, no raking the bar not allowed to drop bar
TOOK ETHE WEEKEND OFF NEEDED IT STILL EXHAUSTED FROM MY TRIP
Friday, August 5, 2011
thursday
Warmup:
Row/Mobilty Intervals
3 Cycles by 1 min
MOD:
Push Jerk
WOD: “DT” 5 RFT
12 DL (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
I did 85lbs in 10:35 and got to workout with Jess Olivarez finally but she crushed me on the weight
Row/Mobilty Intervals
3 Cycles by 1 min
MOD:
Push Jerk
WOD: “DT” 5 RFT
12 DL (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)
I did 85lbs in 10:35 and got to workout with Jess Olivarez finally but she crushed me on the weight
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