Four rounds for time of:
15 Deadlifts (225M/155F)
400m Run
27:43 165#
Oye! I thought my DL form was way more dialed in that it apparently was. I'm really struggling with keeping my shins vertical and maintaining proper back angle and tension. Also on the downward part of the movement I keep forgetting to push the hips back first which is resulting in banged up knees.
My back was really struggling with the measly 165#, ah well.... at least HBS and Cherie were doing great so it meant that Amber could have more time to correct me.
Tuesday, March 31, 2009
Monday, March 30, 2009
30 Mar 09 - Body Weight Fundamentals
Complete all 5 rounds for time of:
Pull-up/push-up/ squats
• 25-15-5
• 20-15-10
• 15-15-15
• 10-15-20
• 5-15-25
28:12 Rx'd
75 Freakin' kips!!!! I am really excited I pulled this off. Sure my time was slow, and my pushups were too saggy, but I hit my goal of 5 linked kips 1 week ahead of time, did 60 more pull-ups, and did other work on top of it.
I think I've hit on a new trick for my air squats too. My biggest form break down on my squat are my knees tendency to cave or wobble in and out while I run through the ROM. My new trick is to squat with hands together and elbow out setting a width gauge for my knees. That helps me have a tactile correction on each rep if I'm caving and also helps me focus on where my knees are at various points in the ROM.
I also just realized that very soon I will be able to make a serious go at Fran (the holy grail benchmark WOD, even if it is over-hyped a bit). I think once I can link 10, Fran will start to be a truely valid benchmark for my capacity.
Pull-up/push-up/ squats
• 25-15-5
• 20-15-10
• 15-15-15
• 10-15-20
• 5-15-25
28:12 Rx'd
75 Freakin' kips!!!! I am really excited I pulled this off. Sure my time was slow, and my pushups were too saggy, but I hit my goal of 5 linked kips 1 week ahead of time, did 60 more pull-ups, and did other work on top of it.
I think I've hit on a new trick for my air squats too. My biggest form break down on my squat are my knees tendency to cave or wobble in and out while I run through the ROM. My new trick is to squat with hands together and elbow out setting a width gauge for my knees. That helps me have a tactile correction on each rep if I'm caving and also helps me focus on where my knees are at various points in the ROM.
I also just realized that very soon I will be able to make a serious go at Fran (the holy grail benchmark WOD, even if it is over-hyped a bit). I think once I can link 10, Fran will start to be a truely valid benchmark for my capacity.
Friday, March 27, 2009
27 Mar 09 - Karen
150 Wall Ball Shots
13:55
Man wall balls kick my ass every time. Particularly in large volumes. My form was ok for the first 50 or so, but after that, I had wobbly knees all over the place...
Freakin Karen :(
13:55
Man wall balls kick my ass every time. Particularly in large volumes. My form was ok for the first 50 or so, but after that, I had wobbly knees all over the place...
Freakin Karen :(
Thursday, March 26, 2009
26 Mar 09 - Push and Burp
21-15-9
Push Press (M:95, F: 55)
Push Jerk (M: 95, F: 55)
Burpees
14:42 (65#)
This one whooped me. Which is a bit sad considering how much I had to drop down from the RX'd weight. Ah well, this frustration will turn to progress someday (I hope).
Push Press (M:95, F: 55)
Push Jerk (M: 95, F: 55)
Burpees
14:42 (65#)
This one whooped me. Which is a bit sad considering how much I had to drop down from the RX'd weight. Ah well, this frustration will turn to progress someday (I hope).
Tuesday, March 24, 2009
24 Mar 09 - Clean and Jerk Revisited
3-3-2-2-1-1-1
Clean must be full squat clean.
65/85/95/105/115/125-PR
The small group meant that I could really shape up my form. 125 is a new PR for both the clean and the jerk, but only by 5 lbs on the clean.
Clean must be full squat clean.
65/85/95/105/115/125-PR
The small group meant that I could really shape up my form. 125 is a new PR for both the clean and the jerk, but only by 5 lbs on the clean.
Monday, March 23, 2009
23 Mar 09 - Overhead Squats
3-3-3-3-3
45/65/75F/75/85
I feel ok with this, of course those numbers are too small but thats just where I'm at right now.
It was really great to have He-Man Stew there to help motivate as well as watch and correct my form.
45/65/75F/75/85
I feel ok with this, of course those numbers are too small but thats just where I'm at right now.
It was really great to have He-Man Stew there to help motivate as well as watch and correct my form.
Friday, March 20, 2009
20 Mar 09 - Ball Slamming Burpee TapouT
Boys get 20lb Slamball, girls get 15lb Slamball.
1 Slamball, 1 Burpee the pass the ball until everyone goes
2 Slamball, 2 Burpees
3 Slamball, 3 Burpees
.
.
.
You will go until there is one person left. This WOD is all about mental toughness and the willingness to force yourself not to quit.
I was knocked out in the 13th round by the guy that got 2nd place. His burpees were lightning fast and it was all I could do to hold him off for as long as I did. I could have done more slams and burpees, but I couldn't do the burpees fast enough to stay in
1 Slamball, 1 Burpee the pass the ball until everyone goes
2 Slamball, 2 Burpees
3 Slamball, 3 Burpees
.
.
.
You will go until there is one person left. This WOD is all about mental toughness and the willingness to force yourself not to quit.
I was knocked out in the 13th round by the guy that got 2nd place. His burpees were lightning fast and it was all I could do to hold him off for as long as I did. I could have done more slams and burpees, but I couldn't do the burpees fast enough to stay in
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