WOD PR!

WOD

This one I first did back on July 7th.

21/15/9 Overhead squats (just the bar)
Burpees
200 metre run

Time: 8:45 PR

My last time was 10 minutes.I realized that anything that combines the act of running really slows me down. I hate running and it shows in my WOD times. I also have to practice more over head squats as well.

I Met Angie

Angie WOD
100 pull ups
100 push ups
100 sit-ups
100 squats

Time: 17:15

I actually did not finish the WOD as I tore a chunk of skin off my hand doing the pull ups. I was at 75 reps when it happened and stopped for about 20 seconds to inspect the damage. No wonder my hand hurt so much while I was doing the pull ups. It wasn't fatigue that stopped me but the discomfort. Finally when I looked I saw what had happened.On my next attempt anything under 15 minutes is gold for me.

My Best Lift

Front Squat Workout
135x5
165x3
205x3
265x1
285x1
295x1
305xmissed.

I should have nailed this one but I decided right as I unracked it I would try and position the bar a bit differently. Not a big deal, I have more than 305 in me. It's just a time thing.My weight is still around the 190 mark.

Sick To My Stomach

Dumbbell Burpee Clean Thruster WOD

30 pound dumbbells used.

12/9/6/
Dumbbell/burpee/clean/thruster
Pull ups

Time: 7:36

I felt sick and woozy for about 15 minute after this workout. The dumbbell was a SOB to keep between my thighs when doing the pull ups.

Deadlift Max

I skipped two workouts. Partially due to being a bit lazy. I also have not been eating that great either. I am looking a bit more at the Zone diet and may start following it soon.

Deadlift Max Workout
135x5
225x5
275x2
315x2
375x1
405x1
435x1 (10pound increase from my last max sesion)

Nothing spectacular in terms of pulling. I now know that my weakness lies in my hamstrings. I round my lower back during the initial pull because I lack drive in my hamstrings. I will have to implement more good mornings and stiff legged deads into my training.

Power Cleans
225xmiss
225xmiss
225x1
205x1
205xmiss
205x1
205x1

Dumbbell Snatch
80x5
80x5

My lower back is really stiff today.

I Hate Helen

Well I met with pukie tonight for the very first time. Fing brutal. I could feel it wanting to come up on round 2.

WOD "Helen"

400 metre run
21 kettle bell swings (55 pounds)
12 pull ups

Time: 9:21

Next time I'll be happy to break into 8 minutes.

Bench Press

I only got in one workout last week. This week I'm aiming for at least 3. Work has been very busy lately. The last thing on my mind after pulling a 16 hour day is doing a WOD or a max workout. I can't complain though.

WOD

10 rounds for time.

Flat bench press for 5 reps (185 pounds)
Dumbbell snatch for 3 reps (70 pound dumbbell)

I alternated arms on each round.

Time: 17:00 minutes on the dot.

The snatches flew up. I started to move into singles and doubles on the fifth round of my bench presses.My right tricep is very tender today, otherwise I feel great.