Today was the first day of my new training program focusing on my weaknesses. I'm doing all the programming and Cptn. Jack Spyros is coming along for the ride.
WOD:
Backsquat 165/5, 165/5, 165/6
Bench: 135/5, 135/5, 135/5
Weighted Chin-Ups: 44/3, 44/3, 44/3 (Chest to bar)
Mini WOD:
3 rounds for time:
5 Thrusters @ 95 lbs
10 CTB Pull-Ups
15 Box Jumps
7:43
Missed about 7 pull-ups and 1 thruster. Burnt a lot of time there.
Tuesday, April 28, 2009
Monday, April 27, 2009
Friday's WOD
Firefighter WOD:
30 box jumps
150 m farmer's walk w/ 45 lb DB
Hose Drag/Pull
800m Run
30 KB swings @ 1 pood
30 Wallballs
9:30
30 box jumps
150 m farmer's walk w/ 45 lb DB
Hose Drag/Pull
800m Run
30 KB swings @ 1 pood
30 Wallballs
9:30
Tuesday, April 21, 2009
Self-Assessment
I'm going to take a closer look at my training and really attack my weaknesses from here on out. To start that, I'm going to assess myself and make a list of things I need to work on the most. I will then add this to my programming. Additionally, I'm going to adhere to more strict standards on my WODs.
10 General Physical Skills:
Cardio/Respiratory Endurance: This one has always been easy for me. I don't need to focus here.
Stamina: Same as above. only thing I ever have problems with are pull-ups in late rounds of a long WOD.
Strength: This is my biggest issue. Need to get more time under the bar. Backsquat, deadlift, bench, power cleans, presses overhead.
Flexability: Also an issue. I have tight hamstrings, a fucked up lower back and some decent kyphosis going on in my spine. Gotta hit this more. Wall squats, OHS and using Kris as a resource on the kyphosis and realigning my spine.
Power: Also an issue. Need to work on this. Power Cleans, Sprints, O-lifting, Thrusters, Wall Balls and jumping.
Speed: Not really an issue. I could use some track work at short distances, 100s and 200s only. Just to get up my explosiveness and top speed. Otherwise, no real concerns.
Coordination: Between BJJ and CrossFit, I'm good here nothing needed to enhance coordination training.
Agility: Fighting will take care of this part of training.
Balance: Once agian, squats and fighting. A non-issue
Accuracy: Wallballs are gonna go higher (12 feet if possible and pull-ups are now chest to bar.)
Things I Suck At:
Thrusters, O-Lifts, Wallballs, Presses, OHS, Going really heavy.
Now to attack all these bullshit weaknesses. . .
10 General Physical Skills:
Cardio/Respiratory Endurance: This one has always been easy for me. I don't need to focus here.
Stamina: Same as above. only thing I ever have problems with are pull-ups in late rounds of a long WOD.
Strength: This is my biggest issue. Need to get more time under the bar. Backsquat, deadlift, bench, power cleans, presses overhead.
Flexability: Also an issue. I have tight hamstrings, a fucked up lower back and some decent kyphosis going on in my spine. Gotta hit this more. Wall squats, OHS and using Kris as a resource on the kyphosis and realigning my spine.
Power: Also an issue. Need to work on this. Power Cleans, Sprints, O-lifting, Thrusters, Wall Balls and jumping.
Speed: Not really an issue. I could use some track work at short distances, 100s and 200s only. Just to get up my explosiveness and top speed. Otherwise, no real concerns.
Coordination: Between BJJ and CrossFit, I'm good here nothing needed to enhance coordination training.
Agility: Fighting will take care of this part of training.
Balance: Once agian, squats and fighting. A non-issue
Accuracy: Wallballs are gonna go higher (12 feet if possible and pull-ups are now chest to bar.)
Things I Suck At:
Thrusters, O-Lifts, Wallballs, Presses, OHS, Going really heavy.
Now to attack all these bullshit weaknesses. . .
Another scorcher
Today's WOD:
Power clean: 115/3, 135/3, 145/3
3 Box jumps after each set
Backsquat: 145/20
Mini WOD:
200m sprint
Farmer's Walk 1.5 pood kettlebell 100m
200m sprint
Farmer's Walk 100m
20 Burpee to Pull-ups
5:15
Tied Brian for best time. Missed my first burpee cuz my chest didn't touch the ground. Gotta make every second count. Damn.
Power clean: 115/3, 135/3, 145/3
3 Box jumps after each set
Backsquat: 145/20
Mini WOD:
200m sprint
Farmer's Walk 1.5 pood kettlebell 100m
200m sprint
Farmer's Walk 100m
20 Burpee to Pull-ups
5:15
Tied Brian for best time. Missed my first burpee cuz my chest didn't touch the ground. Gotta make every second count. Damn.
Monday, April 20, 2009
Hot Cindy
WOD:
Cindy outdoors in 100 degree heat.
AMRAP in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 squats
Completed 16 rounds. The hot bars destroyed my hands.
Cindy outdoors in 100 degree heat.
AMRAP in 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 squats
Completed 16 rounds. The hot bars destroyed my hands.
Thursday, April 16, 2009
Thrusters: The Root of All Evil?
O-Lift WOD:
Back Squat: 185/3, 185/3, 185/3
Benchpress: 135/5, 135/5, 135/5 w/ 10 SDHP using 20 kg kettlebell after each set
Weighted Pulls: 40/3, 40/3, 40/3
Mini Wod
3 rounds:
10 Pull-ups
10 Thrusters @ 95
9:4?
Man, I suck at thrusters. I'm gonna start doing a few every day. . . I got really frustrated during the mini-WOD. . .
Back Squat: 185/3, 185/3, 185/3
Benchpress: 135/5, 135/5, 135/5 w/ 10 SDHP using 20 kg kettlebell after each set
Weighted Pulls: 40/3, 40/3, 40/3
Mini Wod
3 rounds:
10 Pull-ups
10 Thrusters @ 95
9:4?
Man, I suck at thrusters. I'm gonna start doing a few every day. . . I got really frustrated during the mini-WOD. . .
Monday, April 13, 2009
Pimp Status
10 rounds for time:
5 Deadlifts @ 2255 push-ups
5 box jumps
14:16
Only did 8 rounds of deadlifts because my lumbar started rounding. Dropped to 185 for last 2 rounds. Push-ups and box jumps were easy enough.
My CNS was fried after this WOD. Slept 3.5 hours after completing it. . . .
Sunday, April 12, 2009
I can workout again!!!
Monday night I landed on my head during Jiu-Jitsu practice. Until this morning, my neck was worthless. After having to take a few days off, I was able to workout again.
Todays WOD:
approx. 4 mi beach run.
2 rounds of
25 push-ups
50 squats
Gymnastics practice:
3x 20 ft rope climb w/ no legs
15 pull-ups
and drum roll 6, yes 6 legit muscle-ups. . . .
Tuesday, April 7, 2009
All at once
Saturday- Santa Anita Derby Day 5k. Finished in 19:19. The official time was 19:21. Don't know where the 2 seconds was lost.
Monday-
7 HSPU
12 L-Pull-Ups
AMRAP in 20 min.
I finished 5 rounds + 6 L's with slightly modified HSPU's. Used the Dip Bars to support legs during the HSPUs.
Today-
O-Lift
5/3 Snatch grip deadlifts w/ shrug. 4 pistols each leg in between sets
All sets w/ 115 lbs.
Press
85/3, 85/3, 85/3
Mini WOD:
3 rounds:
10 Push-ups
10 Box Jumps
10 Pull-ups
10 Burpees
4:47
Monday-
7 HSPU
12 L-Pull-Ups
AMRAP in 20 min.
I finished 5 rounds + 6 L's with slightly modified HSPU's. Used the Dip Bars to support legs during the HSPUs.
Today-
O-Lift
5/3 Snatch grip deadlifts w/ shrug. 4 pistols each leg in between sets
All sets w/ 115 lbs.
Press
85/3, 85/3, 85/3
Mini WOD:
3 rounds:
10 Push-ups
10 Box Jumps
10 Pull-ups
10 Burpees
4:47
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