Strength
Shoulder press
3 - 3 - 3
60 65pr 67.5f (on rep 3)
WOD
10 rounds
5 pullups (don't remeber what bands)
10 pushups
50m sprint
12:13
Tuesday, August 31, 2010
Saturday, August 28, 2010
Friday August 27 2010
Strength
6 x 3 push press, 65lb
WOD
Push up pyramid with Sylvie
1 - 10, 10 - 1
14:25
All on toes.
Compare to March 2, 2010 when these were all on my knees.
6 x 3 push press, 65lb
WOD
Push up pyramid with Sylvie
1 - 10, 10 - 1
14:25
All on toes.
Compare to March 2, 2010 when these were all on my knees.
Friday, August 27, 2010
Thursday August 26 2010, Open Gym
1 leg sled drags, 25lb:
2 min each, 30 sec rest
forward right
forward left
backward right
backward left
1:30 each, 0:30 rest
lateral inside right
lateral inside left
lateral outside right
lateral outside left
17:30
I should do this with 35lb on the forward and backward next time
2 min each, 30 sec rest
forward right
forward left
backward right
backward left
1:30 each, 0:30 rest
lateral inside right
lateral inside left
lateral outside right
lateral outside left
17:30
I should do this with 35lb on the forward and backward next time
Thursday, August 26, 2010
Wednesday August 25th 2010
Strength
Banded box squats
6 x 2
75lb, black bands
WOD
5 rounds
10 deadlift, 95lb
10 toes to bar - ROM: knees up
50m sprint
11:43
Banded box squats
6 x 2
75lb, black bands
WOD
5 rounds
10 deadlift, 95lb
10 toes to bar - ROM: knees up
50m sprint
11:43
Tuesday, August 24, 2010
Friday, August 20, 2010
Friday August 20th, 7am
Rowing Nicole
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).
6 rounds and 40 pullups on purple and red band (first time dropping down this assistance).
Thursday, August 19, 2010
Thursday August 19, 5:30pm
Open gym
Worked on pistol progressions on a box
Pullups:
- got 2 deadhang pullups with purple and red (maybe black?)
- 5x5 kipping pullups with purple
- 1 with 2 reds
- and 2 in a row with black band
Also, 5x3 ring dips with red & black bands.
Worked on pistol progressions on a box
Pullups:
- got 2 deadhang pullups with purple and red (maybe black?)
- 5x5 kipping pullups with purple
- 1 with 2 reds
- and 2 in a row with black band
Also, 5x3 ring dips with red & black bands.
Wednesday, August 18, 2010
Wednesday August 18, 7am
For weight, 7 rounds of 7 sets of:
1 power clean
1 front squat on box
65, 67.5, 70, 72.5, 75, 77.5, 80
Wow, I may have started a little heavy. Thought I couldn't lift more than 77.5 for my last set. Sat around and channelled Chopper and decided to HTFU, and lifted 80 for my last round.
It was supposed to be minimal rest within each round, pausing only to regrip, but towards the last rounds, I was pausing for a few breaths between some reps.
Glad I got this done.
1 power clean
1 front squat on box
65, 67.5, 70, 72.5, 75, 77.5, 80
Wow, I may have started a little heavy. Thought I couldn't lift more than 77.5 for my last set. Sat around and channelled Chopper and decided to HTFU, and lifted 80 for my last round.
It was supposed to be minimal rest within each round, pausing only to regrip, but towards the last rounds, I was pausing for a few breaths between some reps.
Glad I got this done.
Tuesday, August 17, 2010
Tuesday August 17th, 7:00am
Filthy Fifty
as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows.
59:22
Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.
The end.
as rx, except:
45lb bar for push press/goodmornings (33lb rx)
ROM on knees to elbows.
59:22
Felt very drained right from when I left my house on my bike. Did not eat before this work out. Cried a little. Finished this.
The end.
Monday, August 16, 2010
Monday August 16th, 6:30pm
Monday August 16
Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5
Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.
WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds
(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)
Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.
Strength:
Bench
1-1-1-1 (bonus)
85, 95(f), 90(f), 87.5
Jesse watched my 85 (which felt great) and told me to go to 95, which went to far south. The 90lb lift head east! The 87.5 was good, though Jesse told me I was pressing up and back toward my head, rather than straight up vertically.
WOD:
Foundations 3 workout
12min AMRAP
50 skips
10 front squats
50m farmers carry, 2x24kg kettlebells
5 & 1/3 rounds
(compare to 4 & 2/3 rounds in January, with 33lb bar for 5 of the squats and PVC for the rest, and 2x8kg kettlebells)
Jesse videoed my squats, and had me watch my knees shooting forward at the bottom, way in front of my toes. He suggested I work on some box squats in open gym. Also, I was going significantly deeper than neccessary.
Friday, August 13, 2010
Friday August 13th, 5:30pm
Friday 13th August
Skills:
Hang power snatch
worked on this with wood plates on the little bar, so 40.5lb. It felt good, but our coach took a video, and you can see my arms pulling really early, before my hips and knees extend, so I'm going to work on that.
I pulled one or two at 53lb, which was fine but was bothering my wrist, so I just worked with the bar for a few, concentrating on opening the hips and shrugging before bending the arms.
It was so great to see the video, awesome feedback.
WOD:
"The Volkswagen"
21-15-9
Bench press, 60lb (RX: bodyweight, ha!)
Pullups (purple/black band)
9:57
I really like this combo. I got frustrated on pullups a couple times, when my nose/mouth was at the bar, but I knew I couldn't count that rep! I think I also did a couple extra, when I lost count in the 15 set.
Good times.
Skills:
Hang power snatch
worked on this with wood plates on the little bar, so 40.5lb. It felt good, but our coach took a video, and you can see my arms pulling really early, before my hips and knees extend, so I'm going to work on that.
I pulled one or two at 53lb, which was fine but was bothering my wrist, so I just worked with the bar for a few, concentrating on opening the hips and shrugging before bending the arms.
It was so great to see the video, awesome feedback.
WOD:
"The Volkswagen"
21-15-9
Bench press, 60lb (RX: bodyweight, ha!)
Pullups (purple/black band)
9:57
I really like this combo. I got frustrated on pullups a couple times, when my nose/mouth was at the bar, but I knew I couldn't count that rep! I think I also did a couple extra, when I lost count in the 15 set.
Good times.
Thursday, August 12, 2010
Thursday August 12, 5:30pm
Thursday August 12
Open gym
Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.
Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?
Open gym
Went in to do some sets of 5 of OHS and front squat. Only did one set of 5 OHS at 33lb, because it really bothers my wrist. I'll have to work this more often, as well as my wrist rehab.
Worked 8 sets 5 of front squat; 45, 55, 65, 75, 85, 90, 95, 100. New 5rm.
Felt like my eyes were gonna pop out, and my felt kinda like I might black out on the final reps of the last 2 sets. Too much holding my breath?
Wednesday August 11, 5:30
Strength:
Banded box squats @ 55% 1rm
75lbs, red bands
6 x 2
WOD:
AMRAP in 12 minutes
5 Deadlifts, 95lb (rx: 155lb)
30 Abmats (rx: 15 Abmats)
15 Goodmornings w/ PVC (rx: 30 OH squats w/ PVC)
4 & 1/3 rounds (plus 23 abmats)
Knee still swollen a bit, hence the subs.
Topped off the day with some paddleboarding and kayaking in the lake, fun!
Banded box squats @ 55% 1rm
75lbs, red bands
6 x 2
WOD:
AMRAP in 12 minutes
5 Deadlifts, 95lb (rx: 155lb)
30 Abmats (rx: 15 Abmats)
15 Goodmornings w/ PVC (rx: 30 OH squats w/ PVC)
4 & 1/3 rounds (plus 23 abmats)
Knee still swollen a bit, hence the subs.
Topped off the day with some paddleboarding and kayaking in the lake, fun!
Tuesday, August 10, 2010
Tuesday August 10th, 9:30am
Strength:
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f
First time doing these, I like this.
WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap
I subbed pushups for wall balls, since me knee decided to be all puffy and swollen and weird.
163 reps (2 pullups off finishing third round)
Also to note, I went in to the workout without eating beforehand, and a rather light meal last night, and felt totally fine. I forgot all about eating until I was home, and realised I hadn't eaten. Might work for me, rather than eating too soon to going to the gym and feeling sick.
Floor Press
1 - 1 - 1 - 1
85 87.5 90 92.5f
First time doing these, I like this.
WOD:
Canadian Regionals Workout #4
4 rounds:
35 Wall balls
20 pullups
15 minute time cap
I subbed pushups for wall balls, since me knee decided to be all puffy and swollen and weird.
163 reps (2 pullups off finishing third round)
Also to note, I went in to the workout without eating beforehand, and a rather light meal last night, and felt totally fine. I forgot all about eating until I was home, and realised I hadn't eaten. Might work for me, rather than eating too soon to going to the gym and feeling sick.
Monday August 9th, 7:45pm
Strength:
Banded Power Cleans
Singles up to 58lb
WOD:
with a partner (Lisa), 5 rounds for time & metres rowed:
400m run while partner rows, then switch.
I pulled a sled with 60lb on it around the building, since I am still not running.
20:45, 4242m rowed.
Banded Power Cleans
Singles up to 58lb
WOD:
with a partner (Lisa), 5 rounds for time & metres rowed:
400m run while partner rows, then switch.
I pulled a sled with 60lb on it around the building, since I am still not running.
20:45, 4242m rowed.
Saturday, August 7, 2010
Friday, August 6, 2010
Friday August 6, 9:30am
Strength:
Banded bench press at 40 - 60% of max
3 x 3 narrow
3 x 3 regular
3 x 3 wide
45lb
WOD:
12-9-6-3
Burpees
Ringdips (purple)
14:18
Banded bench press at 40 - 60% of max
3 x 3 narrow
3 x 3 regular
3 x 3 wide
45lb
WOD:
12-9-6-3
Burpees
Ringdips (purple)
14:18
Thursday August 5, 5:30 open gym
Burgener warm up
Snatch drop - press under the bar from shoulders - slowly - wide stance, feet don't move
Heaving snatch - dip, drive, and get under the bar - wide stance, feet don't move
Snatch land - start with feet narrow, dip drive and get under the bar
Some overhead squats
Worked from 33lb to 40.5 to 53
Hang power snatch @ 53lb for a bunch of reps
Clean & jerk - up to 95lb, on clean and push jerk, one clean and split jerk
Snatch drop - press under the bar from shoulders - slowly - wide stance, feet don't move
Heaving snatch - dip, drive, and get under the bar - wide stance, feet don't move
Snatch land - start with feet narrow, dip drive and get under the bar
Some overhead squats
Worked from 33lb to 40.5 to 53
Hang power snatch @ 53lb for a bunch of reps
Clean & jerk - up to 95lb, on clean and push jerk, one clean and split jerk
Thursday, August 5, 2010
Wednesday August 4, 7:45
Strength:
Banded deadlifts, 50% 1rm (100lb), purple band (approx. 105lb resistance)
1 - 1 - 1 - 1 - 1 - 1
45 sec rest between reps
WOD:
3 minute AMRAP in team of 3:
Tire flip and (box) jump on to tire (about 28")
rest 1 minute
3 minute AMRAP:
Lateral wall ball, 14lb
Our team got 15 tire flips/jumps and 64 + my unknown number of wall balls. I could not count for these, but I think I maybe got 10 - 12 legit over the line balls.
Banded deadlifts, 50% 1rm (100lb), purple band (approx. 105lb resistance)
1 - 1 - 1 - 1 - 1 - 1
45 sec rest between reps
WOD:
3 minute AMRAP in team of 3:
Tire flip and (box) jump on to tire (about 28")
rest 1 minute
3 minute AMRAP:
Lateral wall ball, 14lb
Our team got 15 tire flips/jumps and 64 + my unknown number of wall balls. I could not count for these, but I think I maybe got 10 - 12 legit over the line balls.
Tuesday, August 3, 2010
Tuesday August 3, 9:30am
Tabata Something Else
Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)
Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18
Total: 244
Pullups (purple, to purple & black in round 3)
7, 1,
Pushups (to knees in round 2)
Situps
8, 8, 8, 8, 8, 8, 8, 8
Squats
18
Total: 244
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