Workout of the Day
A.
Two sets, not for time, of:
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
Handstand Walk x 15-20 meters
B.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
Rest exactly 3 minutes, and then . . .
C.
For time:
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)
Compare results to December 8, 2012 – yes, it was a 5-minute break between B and C then, but I expect you to be better conditioned now.
D.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed
Sorry for the late post tonight. Been a long, but fun day. Up at 5:00 a.m. to fly to San Francisco with Bridges, hung out with K-Star (pure genius), trained at SFCF, drove to Santa Cruz, Bridges did some fun stuff that you’ll see soon on the CF main and Games site, back to SF for dinner with the master of freestyle movement Carl Paoli and his amazing gal TonTon, and just now to the hotel. Tomorrow we’ll be up early to train, then coaching the prodigy, Lauren Fisher, at USAW Junior Nationals. I will post the live stream so you can follow along as she throws some big weights overhead.
Wow, that a day…thanks for the update.
Can’t wait to see bridges!!!
BRIDGES!!
A
KBSn: 8s with 32 kg
Pistols: 20 alt
HSW: 8,18,22 meter ub
B
4:38
BS: ub at 2:03
Pull: ub
S2OH: 15-15
Same sets as last time, but 34 sec faster (5:12). Def got more capacity now!
C
5:48
FS: ub
Pull: 20-12-8
S2OH: ub
More or less same sets as in December, but today I mentally zoned-out during pull-ups and before s2oh. Not sure why, but I was working out alone today.. Dec score was 5:21, so today was 27 sec slower on the last part.
All in all happy with having a lot of progress capacity-wise =)
D
Done with 20 reps
Did 3 rounds on A, thought 60 pistols were kinda much before the squats.. But it worked out ok
A done
B 7:15
C 7:12
D done
myeh, I can live with that
A.
KB Sn – 16kg, 24kg
Pistols – worked mobility and deck pistols
HSW – 10m, 10m accumulated. Not bueno today.
B.
8:15
(8:50 last time)
BS – UB
PU – 20, 10, 10
STO – 5, 5, 4, 4, 6, 6 (last time was 10, 10, 5, 5!)
C.
6:12 (Last time I skipped the PU’s so no real comparison)
D.
Skipped.
So, better than 8 dec at least. Gotta be satisfied considering how beaten down I currently am. CJ please start tapering a bit earlier, will you? ;^)
Nice job on part C!
A. Done, used a 35lb bell the first round and a 53lb bell the second.
B. 4:57. Unbroken squats, unbroken pull ups, 10/10/10 SOH.
C. 5:48. 30/20 squats, 20/10/5/5 pull ups, unbroken SOH.
D. Done
YEA BROOO!! lol
B. 4:14
C. 4:47. Too many breaks on the pull-ups.
B)
4:17
Unbroken
STO: 15/7/8
C)
4:10
Front squats 25/10/5/5/5
Pull-ups:25/10/5
STO:23/3/4
December:
B)
5:10
Unbroken until STO
4:32
Front squats were horrible I broke around 6-8 times
Pull-ups: 25/15
STO: unbroken
Beat up by this week
Reply
Today:
B) 4:15
C) 4:40
Dec 8,2012
B) 4:24
C) 4:20
So I guess thats improvement. This WOD leaves my totally fried for about an hour. Nice work boys!
A.
24kg/15m(8+7m)/20-32/15(10+8)/20
B.
6:16 (5:51 last time)
BS UB, PU 15-10-5-5-5, STO 15-5-4-3-2. Pushed a lot harder on the squats today but had a really bad rythm on the pull-ups (next time UB). STOH was really hard today.
C.
5:07 (4:51 last time)
FS 35-15, PU 20-10-10, STO 15-5-4-4-2. Dissapointed about the FS that was UB last time. PU fealt easy this round. Compleatly died on the STO.
D.
20×3
Really good mental training today
A. Mobilized
B. 6:06
C. 7:47
D. 3×20 GHD
Felt slow and full of concrete this am. Need to rise earlier and get warmer.
God help my pullups..
A done
B. 7:42 last time 7:20
Felt week before the Metcon today
C. 6:42 last time 8:50
This result i’m very happy with .
Have to be better in pullups and everything doing
With me hanging in the rig.
D. 20×3
A very good metal traning today. Needed this right now.
A. 35# Kb
20-20-20
Handstands against wall with 30 alternating shoulder touches
B. 9:38
C. 8:57
D. 20-20-20
A. Complete. 44 KB and handstand holds vs. walking
B. 8:40
C. 8:02
D. Ran out of time, will do later.
Still not super fast, but 2 minutes faster on parts C and D than on Dec 8th. So not too bad for me.
solid improvement buddy
A. Kb snatchs are fun.
Pistols felt good after warming up. Looks like I’m doing a dance move when doing these.
Hand stand walks are great to warm up my CNS and shoulders. Fell at first then hit 20 yards turned around and came almost all the way back.
B. 3:52 tempo on back squats was bad. Unbroken pull ups. 10/10/10 s2o with minimal breaks.
C. 4:35 – pretty happy with my front squats. Pull-ups were tough. S2o unbroken cause I knew I was done after.
D. Ghd need work. Plus I want abs
B. For time: 7:16
C. For time: 6:34
B. 7.22
C. 7.48
A) done
B) 5:29 (Squats could of been faster)
C) 5:03 (shoulder were killing me on the front squats) need to work on a better rack position.
D) done
Nice work…
GET AT ME!!!
B) 6:40
C) 7:05
D) done
running on fumes! need rest bad.
lookinh forward to a solid next few weeks before the open.
Built to a heavy Back squat in 10 Reps: 135, 225, 315, 365, 405, 440 (10# PR!), 445(f)
Built to heavy-ish Snatch: 215#
Built to moderate Clean & Jerk: 255#
B. 4:32 (December: 4:46)
C. 4:23 (December: 4:23)
D. 20, 20, 20
Correction: December 2012 (4:46) & (4:28)
A. Handstand walks, double unders and Muscle ups
B. 5:58
Squats and pull ups unbroken (4 rep pr for pull ups)
STOH-10-5-5-10
C. 6:09
Squats 22-12-9-7
Pull ups 20-10-10
STOH unbroken
First time doing this one, on vacation when it posted in December.
B. 13:47
C. 8:47
A. Done (70# for KBS)
B. 4:56
C. 7:32
D. 20,20,20
A) Done
B) 7:00
C) 6:45
D) done
a. done
b. 6:04 (Dec was 7:27)
C. 6:16 (Dec was 6:28)
D. Done
First time doing this one
B.) 7:22
C.) 6:12
Felt good. Able to pace through the first one and turn it up a bit on the second one.
A) done – 18# for kettle bell snatches
B) 14:27
C) 12:50
D) 20/20/20
Didn’t do this WOD on 12/8 so couldn’t compare times
B) 10:00
C) 10:30
Pull ups were my demise today. Back squats actually were great and hurt a lot less than last time; finished that part in 2:36. Definitely a PR.
bougieeee!!!
A. Done
B. 10:54
12:56
C. 20/20/20
A. Done
B. 6:22 December was 7:15
C. 6:49 December was 7:00
D. 20/20/20
A) used 53lb for kb snatch, pistols were a challenge knees are sore, just practiced handstands and kicking up to the wall. had some coaching from erica so that helped. joints are stiff and sore today.
skipped the rest, just did 3min on 2minoff 3 reps 2 sets on the airdyne. knees are angry along with stiff shoulders.
A. showed up late. Did not do
B. 10:12. not warmed up
C. 5:56
D. complete
A) 2 Sets
- 8 KB Snatch/Arm (w/ 53#)
- 20 Alt Pistols
- worked with kicking onto the wall from a distance
B) 8:40 (Dec 2012-11:56)
C) 8:21 (Dec 2012-no time noted but it was around 12 mins)
D) 3 sets x 20 reps
A. Done
B. 5:49 (85# on Shoulder to Overhead – working through a little pain in my right shoulder)
C. 5:57
D. Done
A. skipped
B. Did the full WOD 4 from regional 17:36 2 minute PR from Dec. 8th! Stoked!
February 16, 2013 – Competition
Gymnastics skill work
Handstand walks
Muscle Ups
Bar Muscle ups
T2B
Strength
Build to a heavy set of 3
Bench 275
Squat 375
Partner WOD
60 Burpees split
Me and Johny split 10/10
Clean 9,000 pounds
We chose 185lbs.
Rotation went 10/5 then 5/5 then 3/3
Handstand Walk distance of the gym
Time 5:17
* Got a bunch of friends together and had a fun training session.
First day back from a torn calf…taking it slow…so scaled some and couldn’t do pistols
B. 5:13
C. 4:45
Presses were hard still not able to string together the push presses…hopefully everything will be 100% by the open!
B.
4:44
C.
5:00
A. Done
B. 6:42 (8:21 in dec)
C. 7:18 (7:48 in dec)
D. 20/20/20
A. worked on snatch and clean. got 235 10 lbs pr for a clean
B. (didn’t do this in December) 9:18 shoulder to overhead needs serious work
C. 6:54