WOD072811
Back Squat
105kg x 5, 112 x 5, 120 x 8
Shoulder Press
57kg x 5, 60 x 5, 62 x 8
Five rounds for time of:
Run 400m
40 Double Unders
Time – 15:27
Totally stuffed up the first round with about 5 trips. But I went on to recover well after that with an unbroken finish!
21, 15, 9 reps of:
One arm KB power snatch LT – 1.5 pood
One arm KB power snatch RT – 1.5 pood
Toes to Bar
Time – 9:35
WOD072611
“Death by Handstand Push Ups”
With a continuously running clock, do 1 handstand push up the first minute, 2 handstand push ups the second minute, 3 handstand push ups the third minute.. continuing for as many minutes as you are able to. Use as many sets as needed to complete the handstand push ups
Compare with 051311
9 rounds + 6 (NTF)
I’ve got much better at this in a space of 2 months. The focus was on getting quickly off the floor and lock out fast at the top. Keeping the core tight obviously eliminates inefficiency in the movement. I couldn’t just leave the gym after a full upper body workout. So I went for a grinder.
Three rounds for time of:
30 Wallball shots, 20 pound ball
75 pound Squat snatches, 30 reps
Time – 25:35
The first set of wallballs went smoothly enough. Then came the snatches and my word, I couldn’t string enough together for form because it really went after my back. I’m not a big fan of high reps o-lifting but these were light enough, so I said, “Why not?” Totally wrecked in the end.
WOD072511
Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Compare with 072410
Score – 405kg Goal in 3 months – 460 kg
Linear progression hasn’t done much for me the past couple of months. So I’ll give Wendler’s 5 3 1 a go for the next 3 month, leading up to the Pushmore meet. We’ll see what comes out of this.
“Helen”
Three rounds for time of:
Run 400m
21 Kettlebell Swings @ 24kg
12 Pull Ups
Time – 9:33
Compare with 031511
Finally, a sub-10 for this bitch!
Weighted Dip
3-3-3-2-2-2-1-1-1 reps
24kg, 28, 32, 36, 40, 44, 46, 48.5, 50.5 (f)
Random wod with SKT because he saw this on main site. Great stuff!
Pushmore Games #2
Workout 1
In 5 minutes, complete as many rounds as possible of:
1 Power Clean @ 40kg
1 Shoulder-to-Overhead @ 40kg
58 reps.
Light weight doesn’t really suit me at all. I feel it’s more endurance-based rather than strength-based. In the end, it’s pretty much down to how long the forearms can hold out.
Workout 2
In 10 minutes, complete as many rounds as possible of:
10 Bar Facing Burpees
10 Deadlifts @ 60kg
7 rounds + 6 Burpees
I figured I can’t really go fast on these. I have had problems with the burpees before and it wears you out pretty quickly. Again, lightweight deadlifts kills my back faster than anything else. It was just a matter of finding the right rhythm and chugging it through.
Workout 3
In 7 minutes, complete as many rounds as possible of:
7 Overhead Squats @ 30kg
14 Double Unders
9 + 7 OHS
When I first saw this, I thought “Man, this is all cardio.” And then when I did it, I could really feel the legs towards round 6-9. It was a valiant effort considering I couldn’t really string proper DUs a week before. Somehow I got it again after practising for a couple of days.
The workouts didn’t go into my favor but it was a great morning nevertheless. It exposes a need for more endurance training especially for my forearms and back. But I felt good moving forward because I’m becoming more proficient in the movement. And guess what, next one – The Total.
WOD071911
Single Arm Kettlebell Press (L&R)
24kg, 24, 28, 28, 32
“Elizabeth”
21-15-9 reps for time of:
Squat Cleans @ 60kg
Ring Dips
Time – 10:45
Compare with 081009
I was aiming to get a sub-10 but the muscle-up to ring dips made me think a bit more. I went with 8 unbroken on the first set and began the grind from there. It felt really good generally and I think Elizabeth is a great test of work capacity, strength and athleticism.
Finished off the day with double-unders practice, using o-lift shoes. They felt a lil heavier but no biggie. Feeling good with my training so far.
WOD071711
Run 2k trail.
Time – 18:09
“Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups
Time – 12:06
Sit-ups is still a struggle. I’m not quite sure why I can’t move fast on these.
Compare with 120310
WOD071511
Practised a series of snatch balances, working my way up to 60kg as a warm-up for the workout. I’ll try to go heavier next time. For now, working on rhythm and timing is a challenge.
In 18 minutes, complete as many rounds as possible of:
10 Box Jumps @ 30″
15 Pull Ups
10 Overhead Squats @ 40kg
6 rounds + 10 + 1
This is where my weakness is being exposed – high box jump is never really my thing. At one point, it was just all singles. The overhead squat I could string em unbroken. More pylometrics needed in the programming. Next week, will work on all weaknesses and then deload.
WOD071411
Back Squats
3-3-3-3-3
120kg, 125, 130, 135, 140
Three rounds for time of:
15 Push Jerks @ 60kg
50 Double Unders
Time – 8:39
It was a pretty decent workout but it got ugly as I extended it to five rounds for 18 minutes. Still I managed to work those DUs despite having pumped shoulders.
WOD071311
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Cleans @ 60kg Burpees
Time – 11:38
Thought I would go for sub 10 but just not feeling it with the cleans today.
WOD071211
Presses
3-3-3-3-3
60kg, 65, 70, 75, 77 (1)
Never really progressed much for this during the last 3 months. Time to change things up. The solution: Single arm kettlebell raises.
For time of:
15 Handstand Push Ups
1 L-Pull Up
13 Handstand Push Ups
3 L-Pull Ups
11 Handstand Push Ups
5 L-Pull Ups
9 Handstand Push Ups
7 L-Pull Ups
7 Handstand Push Ups
9 L-Pull Ups
5 Handstand Push Ups
11 L- Pull Ups
3 Handstand Push Ups
13 L- Pull Ups
1 Handstand Push Up
15 L-Pull Ups
Time – 26:56
Compare with 111910
I started this with my chest facing the wall and it got pretty ugly by the second set. So I switched because obviously I’m using too much energy to climb up the wall.
WOD071111
Dynamic Deadlifts
2-2-2-2-2-2-2-2-2-2
150kg with 45 secs rest in between.
“Karen”
150 Wall Ball shots @ 10kg
Time – 9:00 (PR)
Compare with 020811
Double Fran destroyed my quads and I couldn’t quite move properly over the weekend. I thought I won’t do as well today but as it turned out, when circumstances are against you, the impetus to push even harder took over.
WOD070811
Back Squats
5-5-5-5-5
110kg, 115, 120, 125, 130 (4)
“Double Fran”
2 rounds of:
21-15-9 reps for time of:
Thrusters @ 45kg/30kg
Pull Ups
Time – 5:45/ 19:00
PRed on Fran but doing another round of it would probably send me out of commission for the next few days.
And it did.
WOD070711
Deadlift Drop Sets
2 sets of 8 reps each
150kg, 130, 110
Like what Blair Morrison said, I nearly passed out during the first lift of the second round. Helluva bulgarian rep scheme.
In 20 minutes, complete as many rounds as possible of:
Run 100m
10 Kettlebell Swings @ 32kg
10 Dumbbell Push Press @ 50lbs
8 rounds
Heavy dumbbells slows everything down. I had to break it up once I hit the second round. Swings surprisingly felt good after those killa deadlifts.
WOD070511
Push Jerk
3-3-3-2-1-1-1
80kg, 85, 90, 95, 100, 105, 110 (f)
30 Muscle Ups for time.
Time – 25:30 (15 reps)
From no muscle-up to 15 reps under half an hour with a month’s worth of practice? I’ll take it. And my hands just couldn’t grip the rings securely.
Ended the day practising double unders with shoulders already fatigued from the earlier workouts. I didn’t do so well so I stopped prematurely.
WOD070411
New box opened today! Pushmore 2.0! And to commemorate it…
“Big Boss”
20 Deadlifts @125kg
20 Burpee Box Jumps
20 Hang Power Clean @60kg
20 Burpee to HSPU
20 Thrusters @60kg
20 Lateral Burpees
20 Push Jerks @60kg
20 Bar-facing burpees
20 Squat Cleans @60kg
20 Burpee Pull-ups
20 OH Lunges @20kg L&R
20 Burpees
Time – 58:01
Strict pull-ups
10, 10, 10, 10, 10
WOD070311
Run 2k trail
Time – 19:30
Easy day. It was getting a lil bit dark so I wasn’t sure of my footing. My running was conservative at best but good active movement on a Sunday.
WOD063011
Deadlifts Intervals @120kg
5 reps on the minute
10 rounds
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (sub deadlifts @70kg)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Time – 41:20
My deadlifts are feeling better than ever. It’s probably not a good idea to do it before the chipper. The workout essentially started at the wall balls where it became a grind. My conditioning definitely needs work.
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