36 DB 5x5x(DL, HClean, PP, Sqt) 17:28@130/170
DB2x25lb were harder than I initially thought. Focus was on form. Secret I discovered in third round was to keep abs tight. It helped with clean and more importantly overhead positioning.
Skill:squat. Focus on hand over head, hamstring stretching and tracking knees over toes.
Sunday, March 27, 2011
Wednesday, March 23, 2011
35 CL&J 85-85-85-85-95-95-95-95 2:00@110/135
35 CL&J 85-85-85-85-95-95-95-95 2:00@110/135
Not anywhere close to PR of 125. I focused on form but ot was pretty bad. I really did not squats for clean. Also I didn't keep core tight which was a problem.
Skills: practiced dou lenders. Trick is to jump higher without bending knees. Hard but possible.
Not anywhere close to PR of 125. I focused on form but ot was pretty bad. I really did not squats for clean. Also I didn't keep core tight which was a problem.
Skills: practiced dou lenders. Trick is to jump higher without bending knees. Hard but possible.
34 3x(15chest2bar, 2x15sec ring L) +5C2B 15:00@126/151
Chest to Bar Pull-ups, Ring L Sit Holds
3.167 rounds
34 3x(15chest2bar, 2x15sec ring L) +5C2B 15:00@126/151 25sec was max I can stay on rngs
Average Power Output: ≈ 15.7 (ft*lbs)/sec
Work: ≈ 14,124 ft*lbs
3.167 rounds
34 3x(15chest2bar, 2x15sec ring L) +5C2B 15:00@126/151 25sec was max I can stay on rngs
Average Power Output: ≈ 15.7 (ft*lbs)/sec
Work: ≈ 14,124 ft*lbs
Sunday, March 20, 2011
33 Wittman 7x15x(44lbKB, 45lbPClean, box) 27:53@155/178
33 Wittman 7x15x(44lbKB, 45lbPClean, box) 27:53@155/178
Classic Crossfit met con. Clean was a bit light but that helped with intensity. Form was okay. kB height was less than ideal but I focused on hip drive which helped. Same with clean where hip drive made dip unnecessary.
Classic Crossfit met con. Clean was a bit light but that helped with intensity. Form was okay. kB height was less than ideal but I focused on hip drive which helped. Same with clean where hip drive made dip unnecessary.
Thursday, March 17, 2011
32 5k sub8min
32 5K 24:35/7:48@184/198
Compare with 179 5K@9min/mi hudson river park! 28:29@173/191
WOD#113 5K@7:47min/mi in hot 80deg 24:17@189/196
Barefoot! Compare with wod#67 24:47@185/195 race
Steady 5k with negative split. 8min/8min/7:30min 175/184/191 finishing strong Wth sub7min pace. I wasn't hurting bad ut HR peaked at 198 so finish was near max. I also ran over a mile before and after as warmup/cool down. As planned form was focus. Of course running is easy since I am good at it and had five fingers on forcing a good form.
Compare with 179 5K@9min/mi hudson river park! 28:29@173/191
WOD#113 5K@7:47min/mi in hot 80deg 24:17@189/196
Barefoot! Compare with wod#67 24:47@185/195 race
Steady 5k with negative split. 8min/8min/7:30min 175/184/191 finishing strong Wth sub7min pace. I wasn't hurting bad ut HR peaked at 198 so finish was near max. I also ran over a mile before and after as warmup/cool down. As planned form was focus. Of course running is easy since I am good at it and had five fingers on forcing a good form.
Biting the bullet
I have decided to take a step back. I am going to approach form more scientifically. This means tuning down the intensity a lot, doing research ahead of the wod and doing drills and subs if needed. It also means keeping gas in the tank for practice so I can practice different skill sets anytime besides one in wod. This will force me to get to the gym more often and not be Dying when i reach home. What I realized is that, i do about 3-4 woods and then get so sore that I can't continue and take Crossfit back up when I feel better. But this is high risk strategy not only for injury but also for constancy. When i try to stay with constancy, I just water down the wod so much that there is really no value added by doing that wod. I need something in between where, intensity is slow burning but continuous and my skills improve dramatically. I will give this a solid month through April 30 and I will see where it takes me.
Here is initial list of skills and drills :
Squat: knees out, hamstring stretch, hands above head, Asian squat
Rings: dips, hole and muscle up progressions
Handstand pushups
Plain pushups and pull ups
Overhead squat
Double under
Pistol: rolling
Here is initial list of skills and drills :
Squat: knees out, hamstring stretch, hands above head, Asian squat
Rings: dips, hole and muscle up progressions
Handstand pushups
Plain pushups and pull ups
Overhead squat
Double under
Pistol: rolling
Ledesma. 6.0 rounds
31 Ladesma20min (5hspu, 10 knees2elbow, 25#DB clean) 6rounds I was too sore to do this hero workout with full energy. My arms were hurting and HSPU are hard to do with sore shoulders. I had foible getting in position first time but it got better. My vertical motion is basically nonexistent. Cleans were fun since I tried to keep form good with opening the hips and shrugg. So despite inspcreasing weight from 20# to 25#, weight wasn't the issue and cardio was main challenge.
Average Power Output: ≈ 25.4 (ft*lbs)/sec
Work: ≈ 30,505 ft*lbs
Gym Rank (M | Not Rx'd): 43rd | Site Rank (M | Not Rx'd): 151st
Tuesday, March 15, 2011
Karen
11 mins 41 secs (2 mins 2 secs)
30 Karen 150x10# "wall ball" 11:40@143/171 Compare with WOD#152 Karen 150 9:39@171/185 WOD#83 #15 7:27@173/184 Much slower than past. I did focus a bit more on form this time. But I must say, intensity was lacking. It was all about getting the form and consistency. I am having trouble staying back on heels in squats. But in all fairness, I am sore so I am not really regretting. In particular, right leg is tight in hamstrings and rotation....baby steps.
Average Power Output: 51.9 (ft*lbs)/sec (+44.7)
Work: 36,366 ft*lbs (+32,233)
Gym Rank (M | Not Rx'd): 166th | Site Rank (M | Not Rx'd): 381st
Monday, March 14, 2011
100 Burpee Pull-ups
12 mins 47 secs (1 mins 46 secs)
29 100 Burpees 12:47@169/181 Rx called for pull up burpees but I scaled it down to plain burpees with added restriction that bottom of burpee is full flat on ground with full body weight on torso. I thought it is easy to cheat on pushups without this discipline. I had hard time beating my last attempt of 107 in 10min. I did 90 in 10minutes and took another 2:47min for another 17. I was dying by the time I reached 100 but decided to push to make it to 107, partly to make up for a few "broken" burpees I had done with bad form.
Avg. Heartrate for each set of 10s: 126-158-166-172-174-176-177-167-176-171-172
Weaknesses:pushups past 80, coordination to jump into squat positions when tired, unnecessary "water breaks"
Average Power Output: 56.7 (ft*lbs)/sec (+43.1)
Work: 43,494 ft*lbs (+31,657)
Gym Rank (M | Not Rx'd): 28th | Site Rank (M | Not Rx'd): 45th
Sunday, March 13, 2011 add video set goal view edit delete
31 Ladesma20min (5hspu, 10 knees2elbow, 25#DB clean) 6rounds I was too sore to do this hero workout with full energy. My arms were hurting and HSPU are hard to do with sore shoulders. I had foible getting in position first time but it got better. My vertical motion is basically nonexistent. Cleans were fun since I tried to keep form good with opening the hips and shrugg. So despite inspcreasing weight from 20# to 25#, weight wasn't the issue and cardio was main challenge.
Average Power Output: ≈ 25.4 (ft*lbs)/sec
Work: ≈ 30,505 ft*lbs
Gym Rank (M | Not Rx'd): 43rd | Site Rank (M | Not Rx'd): 151st
Tuesday, March 15, 2011
Karen
11 mins 41 secs (2 mins 2 secs)
30 Karen 150x10# "wall ball" 11:40@143/171 Compare with WOD#152 Karen 150 9:39@171/185 WOD#83 #15 7:27@173/184 Much slower than past. I did focus a bit more on form this time. But I must say, intensity was lacking. It was all about getting the form and consistency. I am having trouble staying back on heels in squats. But in all fairness, I am sore so I am not really regretting. In particular, right leg is tight in hamstrings and rotation....baby steps.
Average Power Output: 51.9 (ft*lbs)/sec (+44.7)
Work: 36,366 ft*lbs (+32,233)
Gym Rank (M | Not Rx'd): 166th | Site Rank (M | Not Rx'd): 381st
Monday, March 14, 2011
100 Burpee Pull-ups
12 mins 47 secs (1 mins 46 secs)
29 100 Burpees 12:47@169/181 Rx called for pull up burpees but I scaled it down to plain burpees with added restriction that bottom of burpee is full flat on ground with full body weight on torso. I thought it is easy to cheat on pushups without this discipline. I had hard time beating my last attempt of 107 in 10min. I did 90 in 10minutes and took another 2:47min for another 17. I was dying by the time I reached 100 but decided to push to make it to 107, partly to make up for a few "broken" burpees I had done with bad form.
Avg. Heartrate for each set of 10s: 126-158-166-172-174-176-177-167-176-171-172
Weaknesses:pushups past 80, coordination to jump into squat positions when tired, unnecessary "water breaks"
Average Power Output: 56.7 (ft*lbs)/sec (+43.1)
Work: 43,494 ft*lbs (+31,657)
Gym Rank (M | Not Rx'd): 28th | Site Rank (M | Not Rx'd): 45th
Sunday, March 13, 2011 add video set goal view edit delete
Tuesday, March 15, 2011
couple of good wods and rest just so so
Deadlift, Run
14 mins 58 secs
25 4xDL 135#7-6-5-4+400m row 14:58@147/184 Somehow DL got easier. My form sucks especially after rowing.
Average Power Output: ≈ 28.1 (ft*lbs)/sec
Work: ≈ 25,202 ft*lbs
Gym Rank (M | Not Rx'd): 22nd | Site Rank (M | Not Rx'd): 86th
Tuesday, March 1, 2011
Snatch Balance 3-3-3-3-3
45 lbs, 40 lbs, 50 lbs, 40 lbs, and 50 lbs
23 snatch balance 5x3 1:36@123/137 Going through motions. Snatch is complicated.
Work: 3,836 ft*lbs
Gym Rank (M | Not Rx'd): 6th | Site Rank (M | Not Rx'd): 26th
Saturday, February 26, 2011
Overhead Squat 1-1-1-1-1-1-1
45 lbs, 0 lbs, 0 lbs, 0 lbs, 0 lbs, 0 lbs, and 0 lbs
22 overhead sqt 1x7 1:46@119/138 Just going through motions. Form needs work.
Work: 1,313 ft*lbs
Gym Rank (M | Not Rx'd): 22nd | Site Rank (M | Not Rx'd): 92nd
Saturday, February 26, 2011
Box Jumps, Rope Climbs, Kettlebell Swings, Sit-ups, Dumbbell Hang Power Cleans, etc.
21 mins 28 secs
22 50box, 15pu, 50KB, 50sit, 30hpc?, 800m, 50 bkx 21:28@153/181 KB were brutal, running inside apt was pathetically funny.
Average Power Output: ≈ 37.0 (ft*lbs)/sec
Work: ≈ 47,713 ft*lbs
Gym Rank (M): 18th | Site Rank (M): 109th
Saturday, February 26, 2011
Holbrook
(2 mins), (2 mins 8 secs), (1 min 49 secs), (2 mins 25 secs), (2 mins 20 secs), (2 mins 36 secs), (2 mins 19 secs), (2 mins 40 secs), (2 mins 40 secs), (2 mins 47 secs)
19 Holbrook 10x(5thruster/5PU/100m row)23:46@163/180 Intense! Subbed rowing for running. Scaled down but I don't think I took the 1min break. Walking between row machine and rack was about 30sec though.
Average Power Output: ≈ 20.3 (ft*lbs)/sec
Work: ≈ 28,969 ft*lbs
Gym Rank (M | Not Rx'd): 40th | Site Rank (M | Not Rx'd): 158th
Tuesday, February 15, 2011
Thrusters, Weighted Pull-ups
15 mins 8 secs
20 3x (45# thrusters, wt PU) 15:08@159/184 Weighted pus feel good. I think i chipped bathroom floor but I am proud of it. Collateral damage.
Average Power Output: 60.7 (ft*lbs)/sec
Work: 55,079 ft*lbs
Gym Rank (M | Not Rx'd): 20th | Site Rank (M | Not Rx'd): 57th
Monday, February 14, 2011
Clean 3-3-3-3-3-3-3
45 lbs, 40 lbs, 50 lbs, 40 lbs, 50 lbs, 40 lbs, and 50 lbs
20 clean 3x7 45# Going through motions
Work: 9,729 ft*lbs
Gym Rank (M | Not Rx'd): 32nd | Site Rank (M | Not Rx'd): 73rd
Sunday, February 13, 2011
14 mins 58 secs
25 4xDL 135#7-6-5-4+400m row 14:58@147/184 Somehow DL got easier. My form sucks especially after rowing.
Average Power Output: ≈ 28.1 (ft*lbs)/sec
Work: ≈ 25,202 ft*lbs
Gym Rank (M | Not Rx'd): 22nd | Site Rank (M | Not Rx'd): 86th
Tuesday, March 1, 2011
Snatch Balance 3-3-3-3-3
45 lbs, 40 lbs, 50 lbs, 40 lbs, and 50 lbs
23 snatch balance 5x3 1:36@123/137 Going through motions. Snatch is complicated.
Work: 3,836 ft*lbs
Gym Rank (M | Not Rx'd): 6th | Site Rank (M | Not Rx'd): 26th
Saturday, February 26, 2011
Overhead Squat 1-1-1-1-1-1-1
45 lbs, 0 lbs, 0 lbs, 0 lbs, 0 lbs, 0 lbs, and 0 lbs
22 overhead sqt 1x7 1:46@119/138 Just going through motions. Form needs work.
Work: 1,313 ft*lbs
Gym Rank (M | Not Rx'd): 22nd | Site Rank (M | Not Rx'd): 92nd
Saturday, February 26, 2011
Box Jumps, Rope Climbs, Kettlebell Swings, Sit-ups, Dumbbell Hang Power Cleans, etc.
21 mins 28 secs
22 50box, 15pu, 50KB, 50sit, 30hpc?, 800m, 50 bkx 21:28@153/181 KB were brutal, running inside apt was pathetically funny.
Average Power Output: ≈ 37.0 (ft*lbs)/sec
Work: ≈ 47,713 ft*lbs
Gym Rank (M): 18th | Site Rank (M): 109th
Saturday, February 26, 2011
Holbrook
(2 mins), (2 mins 8 secs), (1 min 49 secs), (2 mins 25 secs), (2 mins 20 secs), (2 mins 36 secs), (2 mins 19 secs), (2 mins 40 secs), (2 mins 40 secs), (2 mins 47 secs)
19 Holbrook 10x(5thruster/5PU/100m row)23:46@163/180 Intense! Subbed rowing for running. Scaled down but I don't think I took the 1min break. Walking between row machine and rack was about 30sec though.
Average Power Output: ≈ 20.3 (ft*lbs)/sec
Work: ≈ 28,969 ft*lbs
Gym Rank (M | Not Rx'd): 40th | Site Rank (M | Not Rx'd): 158th
Tuesday, February 15, 2011
Thrusters, Weighted Pull-ups
15 mins 8 secs
20 3x (45# thrusters, wt PU) 15:08@159/184 Weighted pus feel good. I think i chipped bathroom floor but I am proud of it. Collateral damage.
Average Power Output: 60.7 (ft*lbs)/sec
Work: 55,079 ft*lbs
Gym Rank (M | Not Rx'd): 20th | Site Rank (M | Not Rx'd): 57th
Monday, February 14, 2011
Clean 3-3-3-3-3-3-3
45 lbs, 40 lbs, 50 lbs, 40 lbs, 50 lbs, 40 lbs, and 50 lbs
20 clean 3x7 45# Going through motions
Work: 9,729 ft*lbs
Gym Rank (M | Not Rx'd): 32nd | Site Rank (M | Not Rx'd): 73rd
Sunday, February 13, 2011
Saturday, February 12, 2011
Aidan squat is a killer
18. 800m Run, Rest
15 mins
3x800m 7:20, 7:00,6:00 15:00@176/199 Trade mill runs at south park tower in 5fingers. It wasnt easy but I didn't really push in First two sets.
Average Power Output: ≈ 0.0 (ft*lbs)/sec
Work: ≈ 0 ft*lbs
Gym Rank (M): 68th | Site Rank (M): 190th
Saturday, February 12, 2011 add video set goal view edit delete
17. Muscle-ups, Air Squats
15 mins 4 secs (12 mins 30 secs)
3x(6muscleup, 75 squats) 15:04 Musclesups were at slightly elevated level than before. Squats were intentionally veeerrry deep. I am getting a lot of dons today. I have also been working with Asian squat. I am not happy that I cant do it.
Average Power Output: 64.3 (ft*lbs)/sec (+29.1)
Work: 58,109 ft*lbs
Gym Rank (M | Not Rx'd): 62nd | Site Rank (M | Not Rx'd): 158th
Sunday, February 6, 2011 add video set goal view edit delete
16. Snatch 1-1-1-1-1-1-1
45 lbs, 45 lbs, 45 lbs, 45 lbs, 45 lbs, 45 lbs, and 45 lbs (-40 lbs | Not Rx'd)
Snatch 1x7. 45# snatch is comlifated so I focused on form
Work: 3,394 ft*lbs (+245)
Gym Rank (M | Not Rx'd): 40th | Site Rank (M | Not Rx'd): 241st
Saturday, February 5, 2011 add video set goal view edit delete
15. L Pull-ups, Pistols
10 mins
7to4 strict L-pull up 10to4 pistol Lpu was huge success. Strict form which i haven't done before. Pistol was compete disaster.
Average Power Output: ≈ 26.0 (ft*lbs)/sec
Work: ≈ 15,625 ft*lbs
Gym Rank (M | Not Rx'd): 10th | Site Rank (M | Not Rx'd): 38th
Saturday, February 5, 2011 add video set goal view edit delete
14. Run, Burpees, Two Hand Dumbbell Bent Over Rows
16 mins 2 secs
5x(row 400m,10burpee,10x2x10 bent over row)
Average Power Output: ≈ 45.2 (ft*lbs)/sec
Work: ≈ 43,494 ft*lbs
Gym Rank (M | Not Rx'd): 9th | Site Rank (M | Not Rx'd): 13th
Thursday, February 3, 2011 add video set goal view edit delete
13. CrossFit Total
425 lbs (-40 lbs)
Bksqt 135, SP 65, DL 225 6:06 136/158 DL ended horribly and killed my back. I also kindda blacked out despite the pain. This was truly dangerous.
Work: 1,118 ft*lbs (-80)
Gym Rank (M): 1134th | Site Rank (M): 3381st
Tuesday, January 18, 2011 add video set goal view edit delete
12. 3 Min. Rope Climb
3 reps, 3 reps, 3 reps, 3 reps, 3 reps
Towel rope climb 15:02@97/127 Lame!
Work: 0 ft*lbs
Gym Rank (M | Not Rx'd): 14th | Site Rank (M | Not Rx'd): 29th
Monday, January 17, 2011 add video set goal view edit delete
15 mins
3x800m 7:20, 7:00,6:00 15:00@176/199 Trade mill runs at south park tower in 5fingers. It wasnt easy but I didn't really push in First two sets.
Average Power Output: ≈ 0.0 (ft*lbs)/sec
Work: ≈ 0 ft*lbs
Gym Rank (M): 68th | Site Rank (M): 190th
Saturday, February 12, 2011 add video set goal view edit delete
17. Muscle-ups, Air Squats
15 mins 4 secs (12 mins 30 secs)
3x(6muscleup, 75 squats) 15:04 Musclesups were at slightly elevated level than before. Squats were intentionally veeerrry deep. I am getting a lot of dons today. I have also been working with Asian squat. I am not happy that I cant do it.
Average Power Output: 64.3 (ft*lbs)/sec (+29.1)
Work: 58,109 ft*lbs
Gym Rank (M | Not Rx'd): 62nd | Site Rank (M | Not Rx'd): 158th
Sunday, February 6, 2011 add video set goal view edit delete
16. Snatch 1-1-1-1-1-1-1
45 lbs, 45 lbs, 45 lbs, 45 lbs, 45 lbs, 45 lbs, and 45 lbs (-40 lbs | Not Rx'd)
Snatch 1x7. 45# snatch is comlifated so I focused on form
Work: 3,394 ft*lbs (+245)
Gym Rank (M | Not Rx'd): 40th | Site Rank (M | Not Rx'd): 241st
Saturday, February 5, 2011 add video set goal view edit delete
15. L Pull-ups, Pistols
10 mins
7to4 strict L-pull up 10to4 pistol Lpu was huge success. Strict form which i haven't done before. Pistol was compete disaster.
Average Power Output: ≈ 26.0 (ft*lbs)/sec
Work: ≈ 15,625 ft*lbs
Gym Rank (M | Not Rx'd): 10th | Site Rank (M | Not Rx'd): 38th
Saturday, February 5, 2011 add video set goal view edit delete
14. Run, Burpees, Two Hand Dumbbell Bent Over Rows
16 mins 2 secs
5x(row 400m,10burpee,10x2x10 bent over row)
Average Power Output: ≈ 45.2 (ft*lbs)/sec
Work: ≈ 43,494 ft*lbs
Gym Rank (M | Not Rx'd): 9th | Site Rank (M | Not Rx'd): 13th
Thursday, February 3, 2011 add video set goal view edit delete
13. CrossFit Total
425 lbs (-40 lbs)
Bksqt 135, SP 65, DL 225 6:06 136/158 DL ended horribly and killed my back. I also kindda blacked out despite the pain. This was truly dangerous.
Work: 1,118 ft*lbs (-80)
Gym Rank (M): 1134th | Site Rank (M): 3381st
Tuesday, January 18, 2011 add video set goal view edit delete
12. 3 Min. Rope Climb
3 reps, 3 reps, 3 reps, 3 reps, 3 reps
Towel rope climb 15:02@97/127 Lame!
Work: 0 ft*lbs
Gym Rank (M | Not Rx'd): 14th | Site Rank (M | Not Rx'd): 29th
Monday, January 17, 2011 add video set goal view edit delete
Sunday, January 16, 2011
#161 Elizabeth 45#clean/ring dip 6:06@136/158
#161 Elizabeth 45#clean/ring dip 21-15-9 6:06@136/158
Very light. Still hurting from 100pushups. Ring dips were 7-5-3 and were horrible form. Arms were hurting too much to do a deep dip.
WOD#165 Elizabeth 21-15-9 95#Clean/Dips 27:34@155/186
WOD#43 45#/jumping dips 6:32@166/188
Very light. Still hurting from 100pushups. Ring dips were 7-5-3 and were horrible form. Arms were hurting too much to do a deep dip.
WOD#165 Elizabeth 21-15-9 95#Clean/Dips 27:34@155/186
WOD#43 45#/jumping dips 6:32@166/188
Saturday, January 15, 2011
100 pushups and 100 GHDs
I skipped Wednesday and Thursday so I am behind by 1-2 days. I will try to catch up over the weekend.
#258 3x(6MuscleUp, 20WBall20#, 6Handstand, 15 PClean45#) 7:51@150/173
At home. Solid wod.
#259 1.25Km row/100Push (3.5 rnd) 15:00@158/182
Nice to do 100 pushups with no practice. It got tougher especially due to high heart rate on rowing sets but I broke each set of 25 into subset of 5. I tried to keep the pushup form good.
#260 5x(20GHD,5PushJ@45#) 6:56@112/132
This was easy enough. GHD are hard to do without GHD bench so it was awkward.
#258 3x(6MuscleUp, 20WBall20#, 6Handstand, 15 PClean45#) 7:51@150/173
At home. Solid wod.
#259 1.25Km row/100Push (3.5 rnd) 15:00@158/182
Nice to do 100 pushups with no practice. It got tougher especially due to high heart rate on rowing sets but I broke each set of 25 into subset of 5. I tried to keep the pushup form good.
#260 5x(20GHD,5PushJ@45#) 6:56@112/132
This was easy enough. GHD are hard to do without GHD bench so it was awkward.
Sunday, January 9, 2011
#254 Fran 7:51 Rankel 3rnd wallclimb
#254 Fran 45# 7:51@173
Fast Fran sine I used 45# compared to 65# before. Fast Fran is whole different beast. Fun though.
Jan 05, 2011 7 mins 51 secs | Not Rx'd
Jan 09, 2010 13 mins 5 secs | Not Rx'd
#255 Rankel 20:00@145
3 rounds 135# DL 44#KB rowing instead of run. 6:15-6:48-6:57. DL were one at a rime in first round, 3-3 I'm second and all 6 in last
#256 wall climb, toe-bar, box 13:36@135
Wall climb was new. I did about 2ft on hands. It is difficult routine.
Fast Fran sine I used 45# compared to 65# before. Fast Fran is whole different beast. Fun though.
Jan 05, 2011 7 mins 51 secs | Not Rx'd
Jan 09, 2010 13 mins 5 secs | Not Rx'd
#255 Rankel 20:00@145
3 rounds 135# DL 44#KB rowing instead of run. 6:15-6:48-6:57. DL were one at a rime in first round, 3-3 I'm second and all 6 in last
#256 wall climb, toe-bar, box 13:36@135
Wall climb was new. I did about 2ft on hands. It is difficult routine.
Tuesday, January 4, 2011
#252 3 x 400m, 10OHSqt 45#, 21 PU 19:19 #253 FSqt 3-3-3-3-3 6:19
#252 3 x 400m, 10OHSqt 45#, 21 PU 19:19
Rx called for 30OH. OH is hard after 400m run. Killer. Loved the fact that every PU was set of 10 or 11 except one(8)
#253 FSqt 3-3-3-3-3 6:19
45-65-75-85-95 pick from floor
Rx called for 30OH. OH is hard after 400m run. Killer. Loved the fact that every PU was set of 10 or 11 except one(8)
#253 FSqt 3-3-3-3-3 6:19
45-65-75-85-95 pick from floor
Saturday, January 1, 2011
#251 Jack 20:00@150bpm
#251 Jack 20:00@150bpm
7.0 rounds
First wod of 2011. 7rounds (45# pp, kb swing, box) jump x 10
Average Power Output: 34.7 (ft*lbs)/sec
Work: 41,582 ft*lbs
Gym Rank (M | Not Rx'd): 53rd | Site Rank (M | Not Rx'd): 175th
7.0 rounds
First wod of 2011. 7rounds (45# pp, kb swing, box) jump x 10
Average Power Output: 34.7 (ft*lbs)/sec
Work: 41,582 ft*lbs
Gym Rank (M | Not Rx'd): 53rd | Site Rank (M | Not Rx'd): 175th
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