Day 168 (Wednesday).
185 x1
REST DAY!
Friday, December 21, 2012
Tuesday, December 18, 2012
Day 166.
185 x1
I failed on 2 attempts and on the 3rd I pulled so hard that I almost knocked myself over...
5 rounds:
Run 500m
30 KB Swings (53/35)
20 Pull-ups
*Results: 32:50
Surprisingly enough, the run was the worst part for me. It wasn't because of my legs or my wind, that felt fine; but it was because coming off of the swings and pull-ups from the previous round, my arms felt full of lactic acid and it was difficult to hold them in place as I ran... it was harder to let them dangle as I ran though. So that fucked me up for getting the swings and pull-ups unbroken. I did the first 2 rounds unbroken, the third and fourth in 2 sets each and the last round I did the swings in 3 sets and the pull-ups I just kept getting back on the bar after letting go (the last 7-10 were singles).
185 x1
I failed on 2 attempts and on the 3rd I pulled so hard that I almost knocked myself over...
5 rounds:
Run 500m
30 KB Swings (53/35)
20 Pull-ups
*Results: 32:50
Surprisingly enough, the run was the worst part for me. It wasn't because of my legs or my wind, that felt fine; but it was because coming off of the swings and pull-ups from the previous round, my arms felt full of lactic acid and it was difficult to hold them in place as I ran... it was harder to let them dangle as I ran though. So that fucked me up for getting the swings and pull-ups unbroken. I did the first 2 rounds unbroken, the third and fourth in 2 sets each and the last round I did the swings in 3 sets and the pull-ups I just kept getting back on the bar after letting go (the last 7-10 were singles).
Monday, December 17, 2012
Saturday, December 15, 2012
Thursday, December 13, 2012
Wednesday, December 12, 2012
Monday, December 10, 2012
Day 159.
185 x1
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
*Results: 19 Rounds + 1 Deadlift
This was a long rough workout and I did it alone. There were times in this workout that I thought 30 minutes was impossible and other times that I thought I wasn't moving fast enough. I finished round 15 at around the 17 minute mark, so I was moving at a decent pace. I thought the deadlifts would be a non-issue and the push-ups would be what slowed me down, but I was wrong. In the later rounds the deadlifts became an issue; I didn't want to chalk up for every round, so I could only do 1 or 2 reps before dropping the bar and resetting. I did my last 3 rounds of push-ups unbroken and my last 2 rounds of deadlifts at singles. Box jumps were a breeze as I expected, I no rep'd myself 3 times on the box jumps for not holding games standards.
185 x1
"McGhee"
AMRAP 30
5 Deadlift (275)
13 Push-ups
9 Box Jumps (24")
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
*Results: 19 Rounds + 1 Deadlift
This was a long rough workout and I did it alone. There were times in this workout that I thought 30 minutes was impossible and other times that I thought I wasn't moving fast enough. I finished round 15 at around the 17 minute mark, so I was moving at a decent pace. I thought the deadlifts would be a non-issue and the push-ups would be what slowed me down, but I was wrong. In the later rounds the deadlifts became an issue; I didn't want to chalk up for every round, so I could only do 1 or 2 reps before dropping the bar and resetting. I did my last 3 rounds of push-ups unbroken and my last 2 rounds of deadlifts at singles. Box jumps were a breeze as I expected, I no rep'd myself 3 times on the box jumps for not holding games standards.
Day 157 (Saturday).
185 x6
Misfit Toys Throwdown
Event 1
6 minute clock:
1 minute row for calories
1 minute KB swings (53)
*do 5 Burpees after the row before the swings
*Results: 99 calories + 116 swings
Event 2
10 minute clock
Establish 3RM Ground to Overhead
*Results: Tom, 195 + Keith, 205
Event 3
21-15-9
Squat Clean Thruster (95)
Box Jump (24")
*both partners must complete each movement before moving onto the next movement/round
*Results: 11:48
We placed 24th overall after these 3 events, only the top 20 advanced to the 4th event and the top 4 advance to the 5th and final event.
The only event that I was personally disappointed with was the ground to overhead. I failed on 225 and 220. I got up the first 2 reps on both weights but was spit out by the 3rd. I could have completed 215, but I ran out of time before I got the 3rd rep.
185 x6
Misfit Toys Throwdown
Event 1
6 minute clock:
1 minute row for calories
1 minute KB swings (53)
*do 5 Burpees after the row before the swings
*Results: 99 calories + 116 swings
Event 2
10 minute clock
Establish 3RM Ground to Overhead
*Results: Tom, 195 + Keith, 205
Event 3
21-15-9
Squat Clean Thruster (95)
Box Jump (24")
*both partners must complete each movement before moving onto the next movement/round
*Results: 11:48
We placed 24th overall after these 3 events, only the top 20 advanced to the 4th event and the top 4 advance to the 5th and final event.
The only event that I was personally disappointed with was the ground to overhead. I failed on 225 and 220. I got up the first 2 reps on both weights but was spit out by the 3rd. I could have completed 215, but I ran out of time before I got the 3rd rep.
Tuesday, December 4, 2012
Day 153.
185 x1
A) Front Squat
5x1@85% (275)
Rest 45 seconds between rounds
B) For time:
100 KB Swings UNBROKEN
*Results: 4:37
C) AMRAP 7
Double Under Ladder
Starting at 0 and increasing by 5's, unbroken
*Results: completed round of 35
D) Weightlifting: Snatch
1x1@100%
1x1@92%
1x2@85%
The 100 swings was an interesting workout, I went with the 53 lb bell and it was my grip that went. My forearms were almost as tight as they get when I go climbing. My shoulders and back were good all the way through. I felt it in my shoulders through the higher double under sets.
185 x1
A) Front Squat
5x1@85% (275)
Rest 45 seconds between rounds
B) For time:
100 KB Swings UNBROKEN
*Results: 4:37
C) AMRAP 7
Double Under Ladder
Starting at 0 and increasing by 5's, unbroken
*Results: completed round of 35
D) Weightlifting: Snatch
1x1@100%
1x1@92%
1x2@85%
The 100 swings was an interesting workout, I went with the 53 lb bell and it was my grip that went. My forearms were almost as tight as they get when I go climbing. My shoulders and back were good all the way through. I felt it in my shoulders through the higher double under sets.
Day 152 (Monday).
185 x1
On a 40 minute running clock:
1) Starting at minute 0:
25 Burpees
3 Rounds:
5 Wall Walks
15 Overhead Squats (105)
*Results: COMPLETED (I had like 2 minutes rest)
2) Starting at minute 10:
25 Burpees
3 Rounds:
7 Handstand Push-ups
21 Thrusters (105)
*Results: 1 round + 7 handstand push-ups + 15 thrusters
3) Starting at minute 20:
25 Burpees
1 mile Run
*Results: 10:48
4) Starting at minute 30:
25 Burpees
For time:
50 Back Squats (105)
75 Deadlifts (105)
*Results: 50 back squats + 56 deadlifts
This was the hardest workout that I had done to date. I like doing these long, draining workouts; but this one really wore me out. It was so shoulder intensive right off the bat and it didn't let up until the run... The 25 burpees before each section sucked, but were definitely not the worst part of the WOD.
My reaction to each section:
(1) The wall walks were by far the worst part (this was my first time doing them, but I don't think experience would have helped me too much with them). Overhead squats are never fun, but the weight was easy.
(2) I broke the 21 thrusters up into sets of 7 and probably took too much rest between sets, but my shoulders were already smoked from the wall walks and handstand push-ups. The handstand push-ups were shitty.
(3) I definitely could have finished the mile run on time if I had a stopwatch with me, 48 seconds is something I definitely could have shaved off.
(4) I did the back squats 35+15, my right thumb went numb at some point and I spent some time trying to shake it out for a little before I went on to the deadlifts. The weight for these was super light and I definitely broke for on the deadlifts to try to make up time.
The wall walks were the worst single portion, but the second section was the hardest as a whole.
185 x1
On a 40 minute running clock:
1) Starting at minute 0:
25 Burpees
3 Rounds:
5 Wall Walks
15 Overhead Squats (105)
*Results: COMPLETED (I had like 2 minutes rest)
2) Starting at minute 10:
25 Burpees
3 Rounds:
7 Handstand Push-ups
21 Thrusters (105)
*Results: 1 round + 7 handstand push-ups + 15 thrusters
3) Starting at minute 20:
25 Burpees
1 mile Run
*Results: 10:48
4) Starting at minute 30:
25 Burpees
For time:
50 Back Squats (105)
75 Deadlifts (105)
*Results: 50 back squats + 56 deadlifts
This was the hardest workout that I had done to date. I like doing these long, draining workouts; but this one really wore me out. It was so shoulder intensive right off the bat and it didn't let up until the run... The 25 burpees before each section sucked, but were definitely not the worst part of the WOD.
My reaction to each section:
(1) The wall walks were by far the worst part (this was my first time doing them, but I don't think experience would have helped me too much with them). Overhead squats are never fun, but the weight was easy.
(2) I broke the 21 thrusters up into sets of 7 and probably took too much rest between sets, but my shoulders were already smoked from the wall walks and handstand push-ups. The handstand push-ups were shitty.
(3) I definitely could have finished the mile run on time if I had a stopwatch with me, 48 seconds is something I definitely could have shaved off.
(4) I did the back squats 35+15, my right thumb went numb at some point and I spent some time trying to shake it out for a little before I went on to the deadlifts. The weight for these was super light and I definitely broke for on the deadlifts to try to make up time.
The wall walks were the worst single portion, but the second section was the hardest as a whole.
Day 149 (Friday).
185 x1
Weightlifting: Snatch
3x1 @ 85% (150)
2x2 @ 75% (120)
This was a "Friday Night Lights" workout session. My garage doesn't have any electricity, so when I workout there in the evening/night I have to pull my car half way into the garage and leave the lights on... If I decide to take a video of something (like I did this time), I have to turn my brights on in order to have some sort of clarity on the video...
I scaled the weights up on this session, I went with 165 for my singles and 135 for my doubles.
Once I was finished lifting, I went for a max set of pullups. I got 40... The goal for the end of the year is 50.
185 x1
Weightlifting: Snatch
3x1 @ 85% (150)
2x2 @ 75% (120)
This was a "Friday Night Lights" workout session. My garage doesn't have any electricity, so when I workout there in the evening/night I have to pull my car half way into the garage and leave the lights on... If I decide to take a video of something (like I did this time), I have to turn my brights on in order to have some sort of clarity on the video...
I scaled the weights up on this session, I went with 165 for my singles and 135 for my doubles.
Once I was finished lifting, I went for a max set of pullups. I got 40... The goal for the end of the year is 50.
Subscribe to:
Comments (Atom)