27 January 2016 – Measure. Observe. Repeat.

Today’s WOD was a revisit of my attempt at 14.2, two years ago. Back then, the best I could manage was a pitiful 25 reps. Not even past the first round. 10 overhead squats, 10 painful pull-ups, 5 overhead squats and my 3 minutes were up. I remember not being too happy that day.

Two years later and I’m happy to report some progress!

Warmup

2 rounds (with a PVC pipe)

200m run

10 Overhead Squat

10 Pass Throughs

10 Overhead Squat

Mobility

Overhead Squat

Technique

Overhead Squat @ 50% (Work on form)

WOD

WORKOUT 14.2 (& 15.2)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Score: 64 reps! (Rx) 

2014 is below…

14.2

My 14.2 score

 

 

18 September 2015 – Air Force

Warmup
400m run
40 air squats
200m run
20 air squats
100m run
10 air squats

Strength
Strict Press
1×5 60% (30kg)
1×3 70% (35kg)
1×2 80% (40kg)
1×2 90% (45kg)
1×1 100% (50kg)
1×1 105% (52kg)

WOD
“Airforce”
20 Thrusters (40,30)
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Athlete must do 4 burpees at the beginning of every minute, including at the start of the WOD, before moving on to the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps.

Level 2- (35,20), 3 Burpees
Level 1- (30,15) Burpees

Time: 13:05 (Rx)

Core Cash Out
10 Strict Toes to Bar
20 V-Ups
30 Supermans
40 Hollow Rocks
50 Sit Ups (no arm throw)
2 minute plank

1 September 2015 – Snatch & Hold

After a ‘week off’ from RLS, its back to the box to get some final training in before JURA on Saturday.

Strength
Bench Press
1×5 70% (40kg)
1×5 80% (45kg)
1×2 85% (50kg)
1×3 90% (55kg)
1×1 100% (60kg)

That 60kg felt good – I definitely couldn’t do that a month ago! 🙂

EMOM10
1 Hang Squat Snatch
2 Overhead Squats
Level 1- Hang Power Snatch, 2 OHS

WOD
For 20 Minutes
Every 4 Minutes Complete*
300m Run
6 Power Snatches
8 Overhead Squats (50,35)
10 Toes to Bar
Level 2 (40,30) 5 Power Snatches, 6 Overhead Squats, 7 Toes to Bar
Level 1 (35,20) 200m Run 5 Reps of each

Athletes should scale so they can complete that first round in no more than 3 minutes.

For every round not completed in 4 minutes bike 20 calories on the assault bike as penalty

Fastest round: 03:30

Snatches felt okay – I stayed at 40kg to get my shoulder properly warmed up. Toes to bar were also alot better than expected. Managed to get 5 in a row at some points. Run felt weird and slow. Maybe it was the 400m on saturday that left me feeling like a newborn goat. Cash out was good for the abs 🙂

Cash out
2 rounds
20 sit-ups
20 hollow rocks
20 Supermans
20 v ups

15 July 2015 – Snatch Sprints

Warmup:

400m run
20 Air Squats
400m run
10 pushups
400m run
10 burpees

EMOM:
5 minutes

5 Power Snatch
5 Overhead Squat

Strength
Bench Press
1×10 60% (40kg)
1×8 65% (45kg)
1×6 70% (50kg)
1×6 75% (50kg)
1×6 80% (45kg)

WOD
8 minute AMRAP
100 meter run
10 power snatches (50,35)

Level 2 (40,30)
Level 1 (30,20)

Score: 4 rounds, 2 snatches (4.2) (L2)

 

This was quite a burner. 8 minutes doesn’t seem like a long time but on your 4th round of sprints it feels like forever! The Saturday Sprint sessions definitely helped in this regard!

This was a good exercise in getting my snatch technique dialed in. Because of the injury I was super careful of pulling the arm muscle again so focused intensely on technique – which is what we should be doing anyways but our brains sometimes switch off in the heat of the WOD. Pulling high with the shoulder shrug and using the hips was the name of the game and I could feel my arms compensating for the lack of strength on the pull by using the outside of the forearms instead of the shoulders (I could definitely feel it in the forearms the next day). Looking forward to getting the technique right and moving to heavier weights eventually.

27 May 2015 – The Comeback Begins

The comeback begins today!

First time using upper body since the injury and man did my lungs feel that! I think my anaerobic capacity maintained itself on the lower body only and now that the full body is engaged, it felt twice as hard. Also, my right arm felt ‘stupid’ – because of the lack of use – and now it’s suddenly being forced to perform many labouring tasks like pulling and holding a block for a (very light) overhead squat.

I was extremely careful throughout all movements to not do any sudden jerks. My aim for this was to keep as smooth as possible. It felt great to engage the different muscles required by the pull-up. Those 30-20-10s were really hard. We shall see how it feels tomorrow morning

Strength
Bench Press
60% X 5 (Mens Bar Only)
70% x 5 (40kg)
80% x 5 (N/A)

WOD
30-20-10
Chest to Bar Pull-ups (Band Assisted)
Overhead Squats (40,30) (Female Bar @15kg)
Level 2- (35,25)
Level 1- (30,20), 21-15-9\

Time: 12:47

Conditioning Cash Out
In 3 minutes, complete:
20 Calories Assault Bike
AMRAP Double Unders

Rest 1 minute

In 3 minutes, complete:
200m Run
AMRAP Burpees

Score:
Double Unders: 34
Burpees: 30

 

19 May 2015 – A Mile Thirty

Skill
Pistol

Strength
Deadlift
40% x 5 (60kg)
50% x 5 (70kg)
60% x 5 (80kg)

WOD
1 Mile Run (Pace of 08:16)
30 Pistols (TRX Assistance)
30 Toes to Bar V-Ups
30 Overhead Front Squats (50,35)
Level 2 (40,30)
Level 1 (35,20)

 

Time: 16:46 (Rx modified)

18 March 2015 – Still Armless

Getting back into the swing of things, even though I can’t use my arms as yet.

Did mobility and stretching during the strength portion.

Strength:
Bench Press
add 5-10 kg from last working weight
65% x 5
75% x 5
85% x 5

3 rounds for time of:
30 kettlebell swings (24,16)
25 push-ups
20 pull-ups
15 box jumps, 30-inch box
800 meter run

 

My modified WOD was:

3 rounds for time of:

30 Air Squats
25 situps
20 walking lunges
15 box step ups( 30 inch box)
30 calories on the Assault Bike

I also wore a weight vest (+-20kgs) throughout the WOD to make the movements a bit more gnarly. The legs were shaking by round 3!

 

5 February 2015 – Snatch and Grab

Strength:
Front Squat
Take percentages based off 90% of your 1 RM (105kg)
75% x 5 (80kg)
85% x 3 (90kg)
95% x 1 (100kg)

Every Minute on the Minute for 10 Minutes (40kg)
1 Power Snatch
1 Squat Snatch
Level 1- 2 Power Snatches, 1 Overhead Squat

WOD
50 Box Jumps
40 Pull-ups
30 Hang Power Snatches (50,35)
20 Overhead Squats
Level 2- (40,30)
Level 1- (30,20)

 

Time: 22:07 (L2)