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.

Fooled

WOD
10 rings dips
10 sumo high pulls (100 pounds)

For time.

I thought this workout would be a walk in the park. HA!Those ring dips slowed me waaaay down.

Time: 14 minutes.

First couple rounds were ok and then bam! Singles and doubles which took me forever to do.

I Hate Benching

Benchpress Workout

My max sucks so I would like to up it to 300 even.

135x5
185x2
205x2
225x1
245x1
265x1 (4 inch board press)
255x1 (4 inch board press)
255x1 (4 inch board press)
255x1 (4 inch board press)

Burpees Hurt!

WOD21/15/9

Burpee Hammer Curl to Push Press (50 pound dumbbells)
Pull ups
Ring Dips

Time: 19:49

The burpees killed me. Basically you would start in an upright position holding the dumbbells. Proceed to do a burpee with the weight, then stand up and curl the weight and push press it.

Front Squat Max

Today was a strength workout. Tomorrow I will do a WOD.

Front Squat Max Workout

135x10
135x5
225x3
275x1
295x1
305x1

Power Clean
135x2
135x1
185x1
185x1
205xmiss
205x1
205x1
205xmiss
205xmiss
Quit there. The bar was bent and it was hurting my wrists when I got under it.

Clean and Press
135x1
135x1
135x1

I was just playing around to see how my shoulders felt.

Max Deadlift

Max deadlift day today.

Deadlift Workout

135x7
225x5
275x2
355x1
375x1
425x1

Just chalk and pulled with a mixed grip.I stopped there. My goal is to hit 500 by my 30th bithday which is on Feb 9th 2008. I have never trained the deadlift but will start looking at how I can strengthen my pull.

Bench Press Max and Meeting With Cindy

Last night was my bench press max. I've dropped 15 pounds on my max.

Bench Press
135x10
185x3
205x1
225x1
235x1
240x1

Stopped there. I had 5 pounds left in me. I'm down from a 260 press. Not good. I'm gonna add in some board presses at varying heights to see if I can get past 260. I'd be very happy with a 275 by the end of January. Seeing as my shoulders are not that great right now. The bench press has ben my weakest movement. At my best I was maxed at 315 and that was 2 and a half years ago before any shoulder injuries had happened.

I finished off with a mini Cindy.

15 squats
10 push ups
5 pull ups

As many rounds in 10 minutes.

11 rounds at a time of 9:49.

I hit the wall around round 7. I had nothing left in my upper body and I was shaking and felt like fainting. All I had was some trail mix about a couple hours before. Normally I am wiped after a workout but this was a different feeling.My goal is to get 12 rounds next time I meet with Cindy.

Power Clean PR

I decided to go for a PR last night. I figured a 225 power clean was well within reach.

Power Clean Workout
135x2
135x2
155x1
185x1
205x
1225x1Yehah!
227.5x1
230xmissed.

I lost my drive during the initial pull. I didn't bother to try again as I was happy with my PR. So, it looks like I am going to try and aim for a 250 power clean by the end of January now.The other area I would really like to work on is my Press. It's probably around 150 right now. My shoulders are shot and I need to fix them. I have no power in them whatsoever and it is quite frusterating.

Perfecting The Power Clean

Skipped a workout last night. This morning after my group training I got in a quick max workout. After viewing the video of Annie going for a max power clean I decided I would give it a shot. I had been doing hang cleans and relaized after watching the video that I wasn't dropping down deep enough to catch the bar, hence the low poundage I was pulling.

My heaviest hang clean was 225. That was at a bodyweight of 210. I am 190 and I curretly hang clean 185. PATHETIC!

Power Clean Workout

135x2
155x1
175x1
185x1
195x1
205x1

My form was awesome and I had lots left in me. My first goal is 225 by December. I will then set my sights on 250 and go from there.

Judomania

WOD

As many rounds in 15 minutes as possible.

5 Push Presses (140 pounds)
10 ring push ups
15 pull ups

Total: 6 rounds

Judo started back up at my old dojo so I showed up. It was awesome! I'm totally body sore all over.

Brutal WOD

WOD

21/15/9

Back Squat (225 pounds)
Pull ups
Push ups

Time: 15:15

Holy, I can't walk properly today. Talk about being body sore.My weight is hovering around 190. I'm having issues cutting back on the red wine.

Quitter

I attempted the:
JT WOD
21/15/9

Handstand Push Ups
Ring Dips
Ring Push Ups

I didn't finish the WOD.

I actually didn't see the point because by the time I got to the second round I was doing singles every 10 seconds. Actualy now that I look back at it, I should have ballzed up and finished the WOD. My bad.

Time: 15:32

I quit at this time and I was 8 reps into the second round on the ring dips.

Skipping a Workout

I was supposed to go to Judo last night but skipped out. I am feeling a bit guilty. Instead I had half a bottle of wine and watched a movie with the wife. Working 14 plus hours a day and getting in a workout is mentally tough.

WOD
10 High Pulls (100 pounds)
10 ring dips
10 burpees

5 rounds for time.

Time: 15:22

The dips were tough. After the first round I was doing them in doubles.

WOD

10 Power Cleans (135 pounds)
10 Pull Ups
5 Push Presses (135 pounds)

4 rounds for time.

Time: 12:00

I was actually getting a second wind through the third round.