29 October 2015 – Cleaning Up

Strength
1×20
Back squat (60kg)

Wod
AMRAP 20:
3 Power Cleans (pick your weight)
3 Front Squats
3 Push Jerks

Score: 10 rounds + 3 cleans + 3 squats (60kg)

A bit different to the WODs we’ve been usually doing – which might explain my relatively low score. Lost of strength under duress was the aim here – to be able to perform complex lifting movements even when fatigued. Push jerks kinda got easier the more I got used to this new grip, which involves holding the bar in the bottom of the palm instead of around the finger area. Cash out was incredible. Incredibly hard! Plank was okay – just that darn L-sit – I have mass respect for gymnasts that do this almost all the time.

Core cash out
Alternating Tabata
L-sit
Plank Hold

Eventually wanna get to this level of L-sit!

   


 

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27 October 2015 – Obrigado

Warmup
EMOM 6

6 x 15m shuttlles
10 air squats
10 pushups

THEN

EMOM 2 (all the above within the minute)

Strength
Strict Press
1×8 65% (40kg)
1×8 70% (45kg)
1×6 80% (50kg)
1×6 85% (40kg)

I thought my strict press was 60kg, I guess I was wrong. What we also did was 5 strict pullups in between the sets of presses, which made them alot harder.

WOD
50 Double unders
25 Thrusters (40,30)
25 Pull-ups
Rest 3 Minutes
40 Double unders
20 Thrusters
20 Pull-ups
Rest 3 Minutes
30 Double unders
15 Thrusters
15 Pull-ups
Level 2- 35,25
Level 1- 30,15

Time: 22:36 (Rx)

That song by The Weeknd (Can’t Feel My Face) would be an appropriate soundtrack to this WOD. Except the lyrics will change to Can’t Feel my Legs. Managed to get the last round of 15 thrusters unbroken (what?!) thanks to Nuno (Obrigado!) – but couldn’t feel my legs afterwards. Not in a life threatening way – just in a redline WOD kinda way. Thrusters felt light after the strict presses as well as those heavy thrusters last week. Did 10-10-5, 10-6-4, 15 for the rounds respectively. And pull-ups seemed to get better even though my grip on my right hand was suffering. I spilt them up into 5s but broke them down to 3s and 2s the more tired I got. Definitely need to work on my grip strength. I was proper knackered afterwards, but it definitely felt like a #LevelUp in terms of my fitness. 😀

 

23 October 2015 – Box|Ball|Row

No strength today
Warm up, do the wod and then work on goats or movements you want to get with remaining time.

Skill
Wall ball 2 for 1

WOD
4 Rounds
10 Box Jump Overs
15 Wallballs
20 90 degree Body Rows
Rest 2 Minutes

Time: 14:23

Nice little burner for a Friday – Not much strength needed, just lots of stamina, especially for the rows. The first two movements get you nice and metabolic as they are compound movements, and then you have the arm + back burner that is the row.

22 October 2015 – Heavy Thrust

Strength
Bench Press
1×10 60% (40kg)
1×8 70% (40kg)
1×6 75% (50kg)
1×4 80% (50kg)

WOD
Complete the following for time:
9 Thrusters (50,35)
9 Pull-ups
400m Run
12 Thrusters
12 Pull-ups
200m Run
15 Thrusters
15 Pull-ups
100m Run
* 15 minute time cap
* 13 minute time cap (intermediate)
* 10 minute time cap (advanced)

Time: 11:56 (Rx)

What a tough workout – WOW.

The thrusters felt good for the first few rounds but it really forced you to focus on technique in the next few rounds especially on the round of 12. My grip suffered in the third round of pull-ups and was reduced to two at a time. The run was okay, got a fairly good pace on each one. Pull-ups were also feeling good, even though the grip was going – I could feel it in the core especially at the top of the pull. 

Cash out was WOW as well. 😵😅

Ca$h Out:

20 Strict Toes-To-Bar
20 Weighted Sit-Ups (10kg med ball)
20 Weighted Russian Twists (10kg med ball)
1 minute L-sit hold (accumulated)

17 October 2015 – Saturday Sprints

Sprints continued back at the stadium, with one twist. The rest period is now the walk back to the start of the 100m. Time saver as well as a recovery builder 🙂

After the first 5, I was sapped – but pushed through to finish the 10. The last 5 weren’t as fast – worked on my form.

The 400 afterwards was quite something to behold – really slow haha!

 

WOD:

100m x 10

Rest = Walking back to the start

400m x 1

 

 

 

 

16 October 2015 – 400 & Cindy

Strength:
1×20 back squat (60kg)
Add 2 kg from previous attempt

WOD
3 rounds of:
Each round is 5 minutes of:
400m Run
Max Rounds of Cindy (5pull-up/10 push-up/15 air squat)
*Do three total rounds.
Rest exactly 1 minute between rounds.
After completing the 400m run, start cycles 2 and 3 where you left off on Cindy in the previous round. Score is total rounds of Cindy for the entire workout.

Score: 6.12

Forgot to carry on from the previous round, which invariably affected my score. Pretty chuffed that I managed to maintain a consistent pace on the 400m. I also could get 5 pullups out even when tired (thats a good sign for the shoulders and upper body). Pushups were tough toward the end, but I definitely feel stronger – the pre bedtime sets are helping!

400m times during the WOD:

Round 1: 1:17

Round 2: 1:18

Round 3: 1:19

IMG_5900

14 October 2015 – Bye Laruchke!

Today is Laruchke’s (our 5am coach) last day – so we all showed up

Partner WOD:
50 Front Squats
25 burpees
400m
50 STOH
25 box jumps
400m
50 back squats
25 pull-ups/muscle up
400m
50 toe 2 bar
25 thrusters
400m
50 box jumps
25 squat snatch/power snatch OHS
400m

 

Time (MC + Jamo): 34:37 (Rx)

13 October 2015 – Burnin’ Up

StrengthBench Press

1×10 60% (40kg)

1×8 70% (50kg)

1×6 75% (55kg)

1×4 80% (60kg)
WOD

5 Rounds

Run 400 meters

10 Burpee Box Jumps (24,20)

10 Sumo Deadlift High Pulls (40,30)

10 Thrusters (same as sdhp)

Rest 1 minute

*rests are part of wod time

Level 2- (30,20)

Level 1- (25,15)

Time: 30:04 (Rx)

   

 

9 October 2015 – Eighteen

Warmup
200m run
10 pushups
200m run
10 Air Squats
200m run
10 pushups
200m run
10 Air Squats
200m run

Strength
Work up to Max weight for the complex:
1 Push-jerk
1 Split- jerk

Level 1- Push-press/Push-jerk

Worked up to 70kg and got both the push and the split jerk. Loaded 80kg and got the push jerk, but failed when bringing the weight down, thus not completing the complex.

  
WOD
18 Minute AMRAP
15 Box jumps, (24,20)
12 Shoulder to overhead (50,35)
9 Toes-to-bar
Level 2 (40,25)
Level 1 (30,15)

Score: 4 rounds + 30 reps (15 + 12 + 3) (Rx + Box Step Ups)

Did box step ups as my right calf seized during the warm-up – possibly due to the double unders yesterday, Also learnt that a strong grip goes a long way, especially in the Shoulder To Overhead and the Toes-to-bars. Good technique to remember in the future 🙂 The grip really helps with the weight when you get a bit tired and also gives you a good pivot to swing from when on the bar.