#209 xsquat/(60-x)PU/push/PU 6:05@162/186
Unusual wod with time bases reps. I did 39-40-42 squats and PU/push/PU for the rest. I did not realize the time min was 12min so I stopped at 6min as it was basically impossible to keep up with 60 totals.
#210 Fight Gone Bad 87+81+70=238 16:38@178/188
Compare with #106 (65#SDLHP/45#PP) 80+62+73=215 17:00@174/189
#100! Mini Fight Gone Bad (at Black Box) 11:07@171/184
#91 Fight Gone Bad (45#) score 209 17:04@162/177
#24 Fight Gone Bad approx 15 each (score 245 scaled)
Weight were a bit lower than #106 but the score was much higher at 238.
#211 DeadLift 5x3 (135-145-155-165-185) 8:52@133/153
All three wods were heavy on my thighs and I had pretty bad DOMS. Deadlifts were easy but my thighs were a bit tight.
#209 xsquat/(60-x)PU/push/PU 6:05@162/186
#210 Fight Gone Bad 16:38@178/188
#211 DeadLift 5x3 (135-145-155-165-185) 8:52@133/153
Saturday, February 27, 2010
Saturday, February 20, 2010
#208 Handstand Mania 17:48@153/171
#208 Handstand Mania 17:48@153/171
3x(100m Bear Crawl/20sec Handstand/15ExtraElevPushup)
Handstand was hard to come by the first time. I realized that the trick is to have hands directly under body and have them couple of inches from wall to allow extra breathing space. Also, I havent figured this one out but I think my elbows were slightly bent. I did not completely straighten them to avoid too much stress on wrist. I am not sure if this is the correct form.
I subed hand walk with bearcrawl which was surprisingly tiring. It is very inefficient. Finally, pushups were elevated to hip level. 15 was somewhat hard but not that hard. I did not do more to keep some gas int the arms for handstand.
#208 Handstand Mania 17:48@153/171
3x(100m Bear Crawl/20sec Handstand/15ExtraElevPushup)
Handstand was hard to come by the first time. I realized that the trick is to have hands directly under body and have them couple of inches from wall to allow extra breathing space. Also, I havent figured this one out but I think my elbows were slightly bent. I did not completely straighten them to avoid too much stress on wrist. I am not sure if this is the correct form.
I subed hand walk with bearcrawl which was surprisingly tiring. It is very inefficient. Finally, pushups were elevated to hip level. 15 was somewhat hard but not that hard. I did not do more to keep some gas int the arms for handstand.
#208 Handstand Mania 17:48@153/171
Wednesday, February 10, 2010
#207 3x(50mLunge/100mBJump/200mRun) 13:59@166/189
#207 3x(50mLunge/100mBJump/200mRun) 13:59@166/189
New skill Broad Jump! I was surprised to see how far I could broad jump. Surprisingly palms started aching due to all the arm swinging and blood rushing to fingertips. Broadjumps are also very tiring when done back to back. 100m is about 35-40 Broadjumps which is handful. Lunges were easy but I started loosing balance due to high HR and tight leg muscles. It helps to use hand to balance.
4:03-4:37-5:19
#207 3x(50mLunge/100mBJump/200mRun) 13:59@166/189
New skill Broad Jump! I was surprised to see how far I could broad jump. Surprisingly palms started aching due to all the arm swinging and blood rushing to fingertips. Broadjumps are also very tiring when done back to back. 100m is about 35-40 Broadjumps which is handful. Lunges were easy but I started loosing balance due to high HR and tight leg muscles. It helps to use hand to balance.
4:03-4:37-5:19
#207 3x(50mLunge/100mBJump/200mRun) 13:59@166/189
Monday, February 8, 2010
#206 split-jerk 45-105 15:50@146/167
#206 split-jerk 45-105 15:50@146/167
Compare with 182 Split Jerk (45-115@incr 10#) 11:14@135/158
#170 (45-65-85-95-105-115-125) 11:08@106/150
and WOD#82 45#-65#-85#
Nowhere close to PR. I did the wod lifting bar from the floor which made is a bit tricky. Also I didn't push too much because of my right wrist. Could have gone more if I had known that I have higher PR.
#206 split-jerk 45-105 15:50@146/167
Compare with 182 Split Jerk (45-115@incr 10#) 11:14@135/158
#170 (45-65-85-95-105-115-125) 11:08@106/150
and WOD#82 45#-65#-85#
Nowhere close to PR. I did the wod lifting bar from the floor which made is a bit tricky. Also I didn't push too much because of my right wrist. Could have gone more if I had known that I have higher PR.
#206 split-jerk 45-105 15:50@146/167
Saturday, February 6, 2010
#205 Fran@65# 13:05@162/181
#205 Fran@65# 13:05@162/181 (4:47/5:46/3:33)
Compare with
#105 Fran@65# 12:35@174/188 4:30/5:48/2:15
#58 20:05 @ 149/185
I did not hit PR despite the scaled down 65# weight. It was exhausting, as usual. I did take it a bit easy since I was having trouble with my right wrist. It trick is to keep the thruster weight on heels of the palm and not strain the wrist at all. Other thing I discovered was that it helps to take a mini break overhead if thrusters get hard instead of dropping the bar.
#205 Fran@65# 13:05@162/181 (4:47/5:46/3:33)
Compare with
#105 Fran@65# 12:35@174/188 4:30/5:48/2:15
#58 20:05 @ 149/185
I did not hit PR despite the scaled down 65# weight. It was exhausting, as usual. I did take it a bit easy since I was having trouble with my right wrist. It trick is to keep the thruster weight on heels of the palm and not strain the wrist at all. Other thing I discovered was that it helps to take a mini break overhead if thrusters get hard instead of dropping the bar.
#205 Fran@65# 13:05@162/181 (4:47/5:46/3:33)
Wednesday, February 3, 2010
#204 HPC 45-65-75-85-85-105-115 10:51@123/160
#204 HPC 45-65-75-85-85-105-115 10:51@123/160
#60 1-1-1-1-1-1-1 @65#
I did HPC instead of Power Clean as I didnt check wod spec properly. But #115 is still probably PR for HPC. Right wrist started hurting a bit since it was injured in snatch last week. But I think its fine. I wrapped it up awkwardly with a gym thingy for last rep.
#204 HPC 45-65-75-85-85-105-115 10:51@123/160
Tuesday, February 2, 2010
#203 5x(50wallball 15#/25PU) 49:14@158/183
#203 5x(50wallball 15#/25PU) 49:14@158/183
5:34/10:24/10:32/11:09/11:35
Compare #136 50/35/20 15#Wallball/Pullups 30:46@138/167
As usual, wallball had no throws but it is still very tiring workout. Its one of those workouts when suddenly in the middle of nth rep, bear jumps on the back:-) I did 50 reps in 3 subsets for each round. On the bright side, I hit a PU PR with 13 continous kipping PU. PU form was excellent for most of the sets. Thats why 5x25 PU were not very difficult. Somehow the very last 10 PUs suddenly became very hard to as my arms somehow jammed up with no pain. No injury but its always good to end a wod at breaking point.
#203 5x(50wallball 15#/25PU) 49:14@158/183
5:34/10:24/10:32/11:09/11:35
Compare #136 50/35/20 15#Wallball/Pullups 30:46@138/167
As usual, wallball had no throws but it is still very tiring workout. Its one of those workouts when suddenly in the middle of nth rep, bear jumps on the back:-) I did 50 reps in 3 subsets for each round. On the bright side, I hit a PU PR with 13 continous kipping PU. PU form was excellent for most of the sets. Thats why 5x25 PU were not very difficult. Somehow the very last 10 PUs suddenly became very hard to as my arms somehow jammed up with no pain. No injury but its always good to end a wod at breaking point.
#203 5x(50wallball 15#/25PU) 49:14@158/183
Monday, February 1, 2010
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
Compare #149 5 x (30 GHD/25 BkExt) 20:12@140/152 (no run)
Last three runs were in below freezing cold outside, which I didnt really mind since it was just for 400m. But what I really had a problem was with keeping straight form for the run after the GHD and HipExt. Its a weird combination for a wod. GHDs were okay but BackExt got progressively harder and painful.
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
Compare #149 5 x (30 GHD/25 BkExt) 20:12@140/152 (no run)
Last three runs were in below freezing cold outside, which I didnt really mind since it was just for 400m. But what I really had a problem was with keeping straight form for the run after the GHD and HipExt. Its a weird combination for a wod. GHDs were okay but BackExt got progressively harder and painful.
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
#202 5x(400m/25GHD/25HipExt) 26:41@167/186
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