WOD

20100830

Back Squat

3-3-3-3-3 (85-115-125-115-120)

5 Rounds
5 Unbroken Push-Jerks
7 Unbroken Burpees
Choose the heaviest weight that will allow you to go unbroken.
Time 5:45

WOD

20100824

6 Back Lever Holds


Then...

For Time:
400m Run
10 Power Snatches (First 7 @ 55#, last 3 @ 45#)
400m Run
20 Push-press (First 8 @ 55#, last 12 @ 45#)
400m Run
30 KB Swings (1 pood = 35#)
400m Run
40 Box Jumps (16 inch box - used 4 45# plates)

Finished in 14:23

WOD

20100823

Front Squat

3-3-3-3-3 (85-105-115-125(F)-115)
115 is a 5# PR for me.

“Half Cindy”
10 Minute AMRAP
5 Pull-ups (black band)
10 Push-ups (on knees)
15 Bodyweight Squats

6 rounds plus 5 pullups

WOD

Wasn't supposed to, but took a rest day yesterday. Work and life were burnin me out.

Today's WOD
20100820

Snatch Balance

2-2-2-2-2-2 @ 35 -35 - 35 - 45 - 45 - 45

15 Minute AMRAP
15 Wall Ball (8#)
15 Jumping Pull-ups
TOTAL 10 rounds, 15 wall balls

Wall Ball is supposed to be light so you are taking few to no breaks throught this ENTIRE workout. If we run out of med balls, some stronger people may be able to scale up, but if you start breaking excessively lower the height.

WOD

Press
3-3-3-3-3 (55-60-65(F)-55-60(F)

2000m Row 8:58 with damper at 3.5

WOD

20100817

6 Planche Progression Holds or Weighted Planks


5 Rounds
7 Unbroken Hang Squat Snatch (35#)
14 Ring Dips (black and red bands)
21 KB Swings (35# for 1st two rounds, then 25# for last 3 rounds)

Time 16:40
If you can complete any of the Planche progressions in the article, do that. If you cannot, get in a push-up position with a weight on your back and hold. Lean forward so your hands are closer to your hips.

Rest Day

Rest day today.

Hike

Today was supposed to be my rest day, but I accidentally did a very vigorous 14 mile hike. So I shall rest tomorrow instead.

WOD

20100813

Overhead Squats (Overhead Squat should be done with 60% 1RM, a 3 second descent, and 3 second pause at the bottom.)

5-5-5 @ 45#

3 Rounds
500m Row
4 Squat Clean Thrusters, 65#
12 Push-ups (1st four strict...rest on knees)
Rest two minutes.
Time: 16:30

*************************************

I may post nutrition later. Having friends over for RAGNAR race planning.

WOD

20100812

Power Clean

2-2-2-2-2-2-2 @ 65-65-65-75-75-75

4 Rounds
10 Unbroken Sumo Deadlift High Pull (55)
20 Unbroken Box Jumps (20 inch box and I stepped vs jumping)
Time: 5:55

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Nutrition (not great today)

Breakfast
Cottage cheese and oranges (pathetic, I know)

Lunch
Mediterranean Chicken Salad (not enough animal protein or healthy fat, I'm sure)

Dinner
Burger on a salad
1/4 avocado

WOD

20100811

Split-Jerk

1-1-1-1-1 55, 65, 70, 75

Push-press
3-3-3-3 45, 55, 65, 75 (failed on third rep)

2 Rounds, AMRAP
1 Minute Sandbag Toss
1 Minute 10ft Wall Ball (20/12)
1 Minute Strict Pull-ups
1 Minute Pistols
1 Minute 1 Arm Weighted Lunge (55/35)

Post loads and total reps: Sandbag 20#, WallBall 20#, Pullups w/ blue band, pistols hanging on to ring, weighted lunge 35# Total reps: 123

Clean a sandbag and toss it over a bar on a rack. Hold a dumbell in one arm at the hang and lunge. Switch hands half way through.

*******************************

Nutrition

Breakfast
2 eggs w/ cheese, 3 slices bacon, glass of OJ, 1/2 tomato

Lunch
Uptown salad from Potbelly's (with chicken on it)

Dinner
Martinis. Bad, I know. I'm fired.

Rest Day

Trying to get on track to start Wendler 5-3-1 next week so I can work toward gains in my heavy lifting.This means I'll go to a schedule of Sunday, Monday (rest Tuesday), Wednesday, Thursday, Friday (rest Saturday).

Hence, the rest day today. Besides, I needed to sleep in what with my chigger infestation and all.

*************************************
Nutrition

Breakfast
1 big ol spoonful of Carlsen's fish oil
2 hard boiled eggs
apple/cranberry/blue cheese medley

Lunch
1/2 of an avocado/provolone/lettuce/tomato w/ cucumber dressing pita (bad...no animal protein)

Dinner
Salad w/ balsamic vinaigrette
8 oz filet
1 glass red wine
It came with veggies, but they were all mushy. Yuck. So I left em on the plate.

WOD

20100809
Front Squat
2-2-2-2-2-2-2-2 (60% 1RM)

5 Rounds
1 Set Max Ring Push-ups
Rest
200m Row
Rest

Post loads, total reps, and times to comments.

Focus on bar speed for your front squats. If you do these slowly, you will get little benefit.

Rest as needed between pull-ups and rows. Rows should be hard sprints.

FS 85#
Metcon 46 / 3:55 broken out as:
10/48.4
10/47.6
9/46.9
9/45.7
8/46.5

***************************

Nutrition:

Pre-WOD: banana

Breakfast: 2 eggs over-medium w/ cheese, 3 slices turkey bacon, 1/2 tomato, 6 oz milk

Snack: Greek yogurt, peanuts

Lunch: Liverwurst sandwich on toasted wheat bread w/ lettuce, tomato, mustard. Cottage cheese. Strawberries/canteloupe/pineapple.

Dinner: 2 scrambled eggs w/ cheese and broccoli, 1/2 tomato, 8 oz milk