17.5 – Sprint To The Death

10 Rounds for time

9 Thrusters

35 Double Unders

As predicted – Double Unders! No Open is complete without them. I’m pleased to note that I’ve come a long way from my first open in 2015 when I could only get about 10 in a row. In this workout, my first 5 rounds were unbroken. And then my rope broke. That cost me a bit of time, first trying to fix my rope and then going to find another one. Nothing like having to think quick when you’re breathing hard. The next five rounds were a bit slower as I couldn’t string as many together as I would have liked, but it’s all good. Thrusters were split up into 5-4, and then 3-3-3 after round 5. Last round was a push and managed to get 5-4, which I’m really happy with. This one sneaks up on you and I tried breathing as much as possible but Round 6 is where things start happening. Round 8-10 were strange as in my mind I wanted to get back on the bar but my body didnt want to – I had to physically tell myself to get back on it. I was thinking between 10-15 minutes max for this workout but I totally overestimated the power of jelly legs on double unders! It really humbles you. All in all a great 5 weeks of testing one’s fitness – thoroughly enjoyed it!

Score: 24:35 (Rx)

18 February 2017 – Saturday Starter

WOD:

5 Clean & Jerk @ 50kg

5 rounds of Cindy (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

4 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

3 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

2 rounds of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

5 Clean & Jerk @ 50kg

1 round of Cindy  (5 Pullups | 10 Pushups | 15 Squats)

Time: 32 minutes

This was part of a partner WOD, the full one being 10 rounds of Cindy and going down in 2’s.

8 February 2017 – Tumbleweed

Strength

5 x 5 Front Squat
Round 1 – 60 kg
Round 2 – 70 kg
Round 3 – 70 kg
Round 4 – 80 kg
Round 5 – 80 kg
THEN
21 x Back Squats @ 70kg

WOD

9 Min AMRAP “tumbleweed”
Run 200m
20 TTB/ Knees to chest / sit ups / leg raises
1 min KB/dball/ dumbell hold in front of torso.(20kg plate)

Score: 2 rounds + 200m

7 February 2017 – Move Well

Warmup
2 rounds of :
Run 200m
10 push ups
10 superman
10 wall balls

WOD
18 min EMOM: 40 sec on 20 sec off
Min 1 : Med ball thrusters ( red wolves, dumb bell thrusters @ 20kg each hand)
Min 2 : Renegade rows 15/10kg (Used the 10kg dumb bell)
Min 3 : Run 100m/150m/200m (substituted for rowing as it was raining)

Accessory work
Complete 3 rounds for quality:
4 Nordic curls
20 Abductors each side
1 min bridge/weighted bridge

21 September 2016 – Row, Annie Row

WOD:

In teams of 4:

A. Annie 

50-40-30-20-10

Double Unders

Sit Ups

8 min timecap

B. Row Max Meters

8 min timecap

2 people perform A, whilst 2 people perform B, alternating on the rower.

 

THEN

Deadlift Technique

4 rounds every 1:30

50-70% of your max (80kg)

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19 September 2016 – A Jerk Is A Feeling

Monday night weightlifting may become a thing – I’m really enjoying it.

Today we focused exclusively on Split Jerks, and getting comfortable under a heavy weight. Like Coach John says, ‘A jerk is a feeling’.

We made chalk drawings of our foot placement pre and post jerk, in order to map where our feet should be when we get under the bar. Front foot should be a half a foot in front and rear foot should be a full foot behind. The markings really help in cementing where your feet should be, and with enough practice it becomes second nature.

Worked at 40 kg for the beginning and worked up to a 50kg split jerk, which began to feel really heavy towards the end. It is definitely a feeling.

Technique: 

Split Jerk (behind neck)

WOD: 

Split Jerk

6 x 3 @ 40kg

7 x 1 @ 50kg

 

12 September 2016 – WeightLift(ed)

Yup. Its been forever. I have been training though, just not blogging about it.

Alot has happened since my last post. Had some good goals set, which included getting a sub 25 on the 5km.Managed to achieve that in the dead of winter which was pretty cool. But after that, kinda fell off the wagon and lost a bit of that fitness. That regression caused other goal related activities to suffer. Which wasn’t great.

I’ve realized that this is a really important part of my goal setting (motivation) process so it needs to be done again. Here’s what went down.

@ 50 kg

5 min EMOM
3 Deadlift
2 Power Clean
1 Front Squat

10 min EMOM
4 Deadlift
3 Power Clean
2 Front Squat

10 min EMOM (added 5kg = 55kg)
4 Deadlift
2 Hang Squat Clean

THEN

@ 40kg

3 Rounds:
Max Strict Press
Max Push Press
3 Split Jerk

So the aim of this exercise was to fatigue the shoulders, to give the illusion that you’re split jerking a heavy weight when you’re actually not. It really does feel like it’s super heavy. So it’s great for getting the body ready for heavier weights going forward.

After the 1st round you really feel it.

Round 1:
5 strict press
5 push press

Round 2:
5 strict press
5 push press

Round 3:
4 strict press
4 push press

Really effective workout. Posture has improved drastically as well since then.

1 March 2016 – Going HAM(mie)

It’s been a month since my last post, and like clockwork I got injured again. A week before the Open!

This time it was an awkward place in my hamstring, where the hammie joins the glute. I was playing indoor soccer and towards the end of the game, stretched for a loose pass. The left leg extended and my right leg, which was the base, slipped. I ended up in a very painful splits on the field. I felt two pops in the upper part of my hammie. Walking was really sore for the days to follow and I eventually got to physio where a Grade 1 (bordering on Grade 2) tear was diagnosed. It is now week 3 and I am able to jog really slowly, and squat really slowly. Sitting for long periods of time is still sore though.

I have been trying to keep my fitness up with rowing and elliptical sessions (so boring!) and lots of pushups, but this is the first real WOD I’ve been more than 50% involved in.

Warmup:

2 lap run
15 lunge/lunge/squat
15 Push Up/Calf Stretch
15 TTBB
15 Pass Throughs

WOD:

3 x 5 Minute AMRAPS

Round 1

Row 60 cal
Max Knees to Chest

Round 2

Run 400m
40 Box Step Ups
Max Air Squats

Round 3

250 Double Unders
40 Situps
Max Reps KB Swings

Score:

Round 1: 25 Knees to chest
Round 2: 35 Air Squats
Round 3: 0 (got to 35 situps)

28 January 2016 – Man The Sleds

Warmup

3 min Skipping

20 Med Ball Thrusters

20 Sit Ups

20 Push Ups

 

Conditioning

5 Rounds

Partner runs 200m

WHILST

10 Push Ups

15 Pelvic Raises

40 Bicycle Kicks

Plank for remainder of time

 

WOD

In Teams of 5

3 Min at each station

1 – Sled Push (120kg)

2 – Row (for calories)

3 – Sled Push (120kg)

4 – Ring Rows