7 rounds for time:
10 SDHP (95# rx, I scaled to 75#)
10 ring dips (I sub'd bar dips)
for time
time: 14:30
Dips were limiting factor. My pressing strength needs lots of work.
Compare to 080909. Time is much better, though I did ring dips last time.
Monday, February 16, 2009
Saturday, February 14, 2009
WOD - 090214
"Fran"
21-15-9
Thrusters (95# - scaled to 75#)
Pull-ups
for time
time: 7:56 (PR w/75#)
Compare to past Frans. Bumped weight from 65# (last time) to 75#, and my time was within 30 secs (just under 8min this time), so calling this a PR. Met-con was biggest issue as usual (chest felt like it was going to explode, and I was dizzy most of the second and third rounds). Strength is getting better, as 75# wasn't bad and pull-ups weren't either.
Recorded a video for form check (most reps look legit):
21-15-9
Thrusters (95# - scaled to 75#)
Pull-ups
for time
time: 7:56 (PR w/75#)
Compare to past Frans. Bumped weight from 65# (last time) to 75#, and my time was within 30 secs (just under 8min this time), so calling this a PR. Met-con was biggest issue as usual (chest felt like it was going to explode, and I was dizzy most of the second and third rounds). Strength is getting better, as 75# wasn't bad and pull-ups weren't either.
Recorded a video for form check (most reps look legit):
Tuesday, February 10, 2009
WOD - 090210
Deadlift
1-1-1-1-1-1-1
185-205-215-235-245-255-265(PR)-275(fail)
Felt good, so went for one more after 265 (a PR). Got 275 off the ground, but couldn't complete the rep.
1-1-1-1-1-1-1
185-205-215-235-245-255-265(PR)-275(fail)
Felt good, so went for one more after 265 (a PR). Got 275 off the ground, but couldn't complete the rep.
Monday, February 9, 2009
WOD - 090209
"Cindy"
As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats
Rounds: 11+5 pull-ups+10 push-ups
I thought I'd get at least 15, but this was harder than I thought. Push-ups are the limiting factor.
As many rounds as possible in 20 minutes of the following:
5 pull-ups
10 push-ups
15 squats
Rounds: 11+5 pull-ups+10 push-ups
I thought I'd get at least 15, but this was harder than I thought. Push-ups are the limiting factor.
Thursday, February 5, 2009
WOD - 090205
Five rounds for time of:
2 pood Kettlebell swings, 25 reps (sub'd 35# dumbbell)
25 GHD Sit-ups (sub'd abmat sit-ups)
25 Back Extensions (sub'd superman)
25 Knees to Elbows
time: 32:30
Grip suffered trying to swing the dumbbell like a kettlebell. Also, knees to elbows were tough, and form and range of motion really suffered at the end.
2 pood Kettlebell swings, 25 reps (sub'd 35# dumbbell)
25 GHD Sit-ups (sub'd abmat sit-ups)
25 Back Extensions (sub'd superman)
25 Knees to Elbows
time: 32:30
Grip suffered trying to swing the dumbbell like a kettlebell. Also, knees to elbows were tough, and form and range of motion really suffered at the end.
Tuesday, February 3, 2009
WOD - 090203
Back Squat
5-5-5-5-5
95-135-155-165-175
Last two reps of last two sets were tough, so I think 175 is close to my 5 rep max. Will shoot for 185+ next time. Recorded a vid to check my depth:
5-5-5-5-5
95-135-155-165-175
Last two reps of last two sets were tough, so I think 175 is close to my 5 rep max. Will shoot for 185+ next time. Recorded a vid to check my depth:
Monday, February 2, 2009
WOD - 090202
30 muscle-ups for time
If you can't do a muscle-up, sub 120 pull-ups and 120 dips.
Time: 24:13
I can't do a muscle-up, so I sub'd the 120 pull-ups and dips. I did bar dips, as my shoulder is still sore (I think from bursitis). Did sets of 3, alternating movements, 40 times. Pull-ups were no problem. Dips were hard, but not too hard. Rested 5-10 secs between each set. Foam roller angels afterward to loosen shoulder.
If you can't do a muscle-up, sub 120 pull-ups and 120 dips.
Time: 24:13
I can't do a muscle-up, so I sub'd the 120 pull-ups and dips. I did bar dips, as my shoulder is still sore (I think from bursitis). Did sets of 3, alternating movements, 40 times. Pull-ups were no problem. Dips were hard, but not too hard. Rested 5-10 secs between each set. Foam roller angels afterward to loosen shoulder.
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