Trashing those shoulders
Press
3-3-2-2-1-1-1 then 80% x 3 x 3
60kg, 65, 70, 75, 80 (f), (f), (f), 65kg x 3 x3
In 20 minutes, complete as many rounds as possible of:
50 Double Unders
Max reps Handstand Push Ups
*Record number of rounds and HSPU reps completed each round.
16, 9, 7, 8, 7, 7, 7, 8
100 push-ups (hand-released)
Time – 4:34
100 hollows rocks
Time – 5:14
Just couldn’t get that bodyweight press today. I can only conveniently blame it on the weekend bout. It’s very frustrating sometimes when you thought you were getting stronger as months passed, only to realise that one should not kick oneself over during an off day. I decided to sub double unders with the run for the second wod. Those double unders were burning my shoulders! It gave a startling reminder of how I’d perform when specific areas are fatigued. More fun with the rest of the crew cranking out a 100 push-ups. It was one of those where I’ll just give whatever a go. I knew I was done and spent the moment the last hollow rock was done. Pretty good mix of weightlifting and gymnastic moves today. Tomorrow we go hard on the lower body and the posterior again. Apparently training takes a good deal of planning and common sense.
Hulk Slam!
In 15 minutes, complete as many rounds as possible of:
Run 100m
10 Medicine Ball Slams @ 10kg
10 Push Ups (hand release)
9 rounds + 4 ball slams
Good day to work on weaknesses. There was this dude beside me that pushed me all the way. As for strength wods, I’ll be continuing the Wendler with a couple of variations. Probably need more volume on that one.
WOD062411
Kettlebell Military Press 3-3-3-3-3(Left & Right)
20kg, 24, 24, 28, 32
Ring Push-ups (with turn-out)
15, 15, 15, 15, 15
Accessory work today to make other lifts better. Much needed on days where you need active rest.
WOD062011
Deadlifts Intervals
5 reps of 145kg on the minute.
5 rounds.
In 15 minutes, complete as many rounds as possible of:
5 OHS @ 60kg
10 Push Ups (hand-release)
20 Double Unders
6 rounds + 8 DUs
I wanted to know what it would feel like doing multiple reps of that mammoth weight. As it turned out, I couldn’t last beyond 5 minutes. This requires more work obviously.
Pushmore Games Q1
Workout No. 1
In 7 minutes, complete as many rounds as possible of:
7 Hang to Overhead @ 30kg/20kg
7 Burpees
7 rounds + 4 Burpees
Workout No. 2
21-15-9 reps for time of:
Kettlebell Swings @ 24kg/16kg
Ring Rows
Time – 4:34
Workout No. 3
Three rounds for max reps of:
1 minute Push Ups
1 minute Sit Ups
1 minute Squats
Total reps = 292
To summarise what happened, my arms got trashed by the ring rows and I totally SUCKED at sit-ups. I have no shape or form as far as muscular endurance is concerned. Add all these to my GOATS. I’ve got lotsa work to do. Which motivates me all the more. While it’s true that almost none of the wods play to my strengths, I still have no excuse. See you next june.
WOD011211
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell Snatches @ 24kg, Left & Right
Ring Push Ups x 2
Time – 16:37
I wasn’t ready to amp up the weight due unfamiliarity with kettlebell snatches. This was shown glaringly by not using my hips enough and trying to press the weight up. Those ring push-ups didn’t turn out to be as challenging as I thought. Gotta do more of those.
WOD010311
“Whitten“
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
Time – 1:13:47
O.M.G. I pulled my butt muscle doing this.
150 Push Ups for time.
*Run 350m every time you break your push ups. During Push Ups, not moving for more than 3 seconds = break. Continue until you complete 120 Push Ups. Record time and number of breaks.
Time – 20:07 (CTF, Run 1.75km)
And I fell sick after that. Geram.
WOD122910
Ten rounds for time of:
3 Hang Power Cleans @60kg
5 Front Squats
10 Push Ups(with hand release at the bottom)
Time – 12:30
I was so looking forward to this. Till I felt the push-ups in the fourth round. It came like thief in the night, sneaking up on you. Those shoulders were starting to throw a tantrum, screaming from the quiet abuse of yesterday’s workout. And so the hardest part wasn’t that I was struggling to perform my squats; it was trying to sustain a proper rack for the bar. They don’t call it an active position for nothing. The unknown always has a way of humbling you.
WOD101310
10 minutes Handstand Push-ups
5 minutes Squats
2 minutes Pull Ups
1 minute Push Ups
Calculate total reps completed.
65 + 171 + 30 + 25 = 291
WOD072410
Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
95 pound Overhead squat, 21 reps
Time – 14:35
Crossfit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
245 + 140 + 345 = 730lbs
3 x 10 strict pull-ups
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