Squat cleans, 5x5
Post loads. Be sure to check out this link on proper form. Do the usual protocol for warm up, but add 3 sets of Oly bar squat cleans (6 reps) to get the form down. Note the difference in receiving the bar on the squat clean. Remember to "shave the body" with the Oly bar.
Sunday, March 28, 2010
Thursday, March 25, 2010
3/26/20; 8 x 1/4s
For time:
8x 1/4 miles
Protocol:
Each 1/4 mile is an all out effort. Rest period is equal to your run time. Log total time as your result.
Total time: 19:15 (7:00 of rest)
Warm up- 1/4 mile jog, followed by the usual protocol of 10s.
WOD- Nothing surprising here. Run all out at every 1/4. I was turning in decent times for the first few rounds (1:20 - 1:25). After that, I gassed. I was turning in 1:30-1:35 in the last rounds. Total suck. Winded and gassed. No technique or strategy was employed in this WOD. Just push as hard as I can. That's all about you can do with these WODs.
We had to modify the WOD, after we discovered that it's just too hard to calculate the rest cycle in between rounds. We went with the minute rest because it's a nice even number and the rest is minimal enough to derive an aerobic benefit from the WOD. Great effort by Doug and the wife. They cranked through the 1/4s and pushed really hard right through to the end.
Looking forward to resting this weekend and hitting the road to TN next week. While I'm in TN, it's Tabatas, running sprints, and gymnastic WODs all week.
3-2-1...GO!
8x 1/4 miles
Protocol:
Each 1/4 mile is an all out effort. Rest period is equal to your run time. Log total time as your result.
Total time: 19:15 (7:00 of rest)
Warm up- 1/4 mile jog, followed by the usual protocol of 10s.
WOD- Nothing surprising here. Run all out at every 1/4. I was turning in decent times for the first few rounds (1:20 - 1:25). After that, I gassed. I was turning in 1:30-1:35 in the last rounds. Total suck. Winded and gassed. No technique or strategy was employed in this WOD. Just push as hard as I can. That's all about you can do with these WODs.
We had to modify the WOD, after we discovered that it's just too hard to calculate the rest cycle in between rounds. We went with the minute rest because it's a nice even number and the rest is minimal enough to derive an aerobic benefit from the WOD. Great effort by Doug and the wife. They cranked through the 1/4s and pushed really hard right through to the end.
Looking forward to resting this weekend and hitting the road to TN next week. While I'm in TN, it's Tabatas, running sprints, and gymnastic WODs all week.
3-2-1...GO!
Wednesday, March 24, 2010
3/25/10; Unit Chipper WOD
Chipper- a WOD mixed with various different training modalities, designed to expose the athletes to various different physical tasks. In our line of business, this is good to throw in every once in a while.
For time:
Run 800m
30 45# plate Thrusters
30 Burpees
30 Box jumps
Run 400m
30 45# plate push press
30 pull ups
30 DUs
Run 400m
30 push ups
30 sit ups
25m 45# OH walking lunge
Run 45# plate back to start
Total time- 20:16
Warm up- Usual warm up protocol. We added one more to the group today. If we keep this up, the unit is going to be NMC during WODs….I’m good with it. I went over a description of some of the exercises and modifications for the new people in the group. For the 2 new people in our group, we changed number of reps to half on “G” exercises and cut weight to 25# plates on the other exercises, but stuck with the repetition scheme.
The WOD- 800m in 3:00 even. No land speed records, but I was working on keeping a good pace and saving some energy for the high power output exercises like the thrusters and push presses. As I type, my shoulders and forearms are burning…ugh. Banged out the thrusters in 20/10, burpees in 15/10/5 and box jumps in 10/5/5/5/5. I was TOTALLY winded on the second 400m. Push presses went 20/10 and pull ups went 21/5/4, DUs were just terrible. I couldn’t get into a rhythm and they really chewed into my time. I couldn’t get into a rhythm because at this point, my shoulders were on fire. Last 400m seemed like forever. My legs felt like I had 20# ankle weights on them. Unbroken push ups, the sit ups went 10/10/10, and then I muscled through the lunges stopping twice to rest. I jogged back…but it was a very slow jog.
I honestly felt like I wanted to add more of a strength component to this WOD. Power cleans or Clean and Presses with 135# would have been nice to add to this. The next time I program it, I’m going to add these events. Great work by everyone. Those that have been joining me in the WODs have been showing great signs of improvement evidenced by steady weight loss and general physical improvement in the realm of strength, power and endurance. I’m really proud of all of them.
3-2-1…GO!
For time:
Run 800m
30 45# plate Thrusters
30 Burpees
30 Box jumps
Run 400m
30 45# plate push press
30 pull ups
30 DUs
Run 400m
30 push ups
30 sit ups
25m 45# OH walking lunge
Run 45# plate back to start
Total time- 20:16
Warm up- Usual warm up protocol. We added one more to the group today. If we keep this up, the unit is going to be NMC during WODs….I’m good with it. I went over a description of some of the exercises and modifications for the new people in the group. For the 2 new people in our group, we changed number of reps to half on “G” exercises and cut weight to 25# plates on the other exercises, but stuck with the repetition scheme.
The WOD- 800m in 3:00 even. No land speed records, but I was working on keeping a good pace and saving some energy for the high power output exercises like the thrusters and push presses. As I type, my shoulders and forearms are burning…ugh. Banged out the thrusters in 20/10, burpees in 15/10/5 and box jumps in 10/5/5/5/5. I was TOTALLY winded on the second 400m. Push presses went 20/10 and pull ups went 21/5/4, DUs were just terrible. I couldn’t get into a rhythm and they really chewed into my time. I couldn’t get into a rhythm because at this point, my shoulders were on fire. Last 400m seemed like forever. My legs felt like I had 20# ankle weights on them. Unbroken push ups, the sit ups went 10/10/10, and then I muscled through the lunges stopping twice to rest. I jogged back…but it was a very slow jog.
I honestly felt like I wanted to add more of a strength component to this WOD. Power cleans or Clean and Presses with 135# would have been nice to add to this. The next time I program it, I’m going to add these events. Great work by everyone. Those that have been joining me in the WODs have been showing great signs of improvement evidenced by steady weight loss and general physical improvement in the realm of strength, power and endurance. I’m really proud of all of them.
3-2-1…GO!
Tuesday, March 23, 2010
3/24/10; DL and PUs...
10 rounds for time:
135# DL x 15
Push ups x 15
then-
150 DUs for time
Total time- DL/PU WOD- 9:26; 150 DUs- 8:03
I figured everyone could use the practice... another head to head challenge. Awesome.
Warm up- We spent about 5 or 10 minutes jumping rope and working on the DU. Afterward, we went over the DL and how to properly do one. Focusing on the "strong back," and "open hips."
WOD- Grueling. More mental than anything else. Your body is so capable of handling this load when you're in shape, it's a matter of focusing and pushing through the muscle fatigue and lactic acid pain. We did this WOD head to head, again. I went up against Doug, who has made a TON of improvement since starting. We were neck and neck through round two and he tapered off, but just a bit (He ended up finishing in ~11:00.) After round 6 I really couldn't handle the 15 unbroken DLs, I was splitting them up in 10/5 or 8/7, with the exception of the last round, where I drove right through. The push ups are problematic for me, because of the bad shoulder. I was able to do straight sets until round 6. From that point on, it was 10/5 or 5/5/5. I was pretty stoked when I heard my time.
I knew the DUs were going to suck. I just didn't know they'd suck that bad. 8:03. Wow. I couldn't get into a rhythm and my back and shoulders were just spent, despite the 10 minute respite.
Tomorrow's our version of the chipper WOD. More suck...yay!
3-2-1...GO!
135# DL x 15
Push ups x 15
then-
150 DUs for time
Total time- DL/PU WOD- 9:26; 150 DUs- 8:03
I figured everyone could use the practice... another head to head challenge. Awesome.
Warm up- We spent about 5 or 10 minutes jumping rope and working on the DU. Afterward, we went over the DL and how to properly do one. Focusing on the "strong back," and "open hips."
WOD- Grueling. More mental than anything else. Your body is so capable of handling this load when you're in shape, it's a matter of focusing and pushing through the muscle fatigue and lactic acid pain. We did this WOD head to head, again. I went up against Doug, who has made a TON of improvement since starting. We were neck and neck through round two and he tapered off, but just a bit (He ended up finishing in ~11:00.) After round 6 I really couldn't handle the 15 unbroken DLs, I was splitting them up in 10/5 or 8/7, with the exception of the last round, where I drove right through. The push ups are problematic for me, because of the bad shoulder. I was able to do straight sets until round 6. From that point on, it was 10/5 or 5/5/5. I was pretty stoked when I heard my time.
I knew the DUs were going to suck. I just didn't know they'd suck that bad. 8:03. Wow. I couldn't get into a rhythm and my back and shoulders were just spent, despite the 10 minute respite.
Tomorrow's our version of the chipper WOD. More suck...yay!
3-2-1...GO!
Monday, March 22, 2010
3/23/10; Cardio kill
Run 1 mile
10-20-30-40-50:
Push ups
Sit ups
Supermans
DUs
More PT test prep- cardio, muscle failure, and coordination rolled up into one!
Total time- 25:36
Warm up- We ran together at the track and ran a half mile to warm up. We added one more today and I ran through proper form on the squat and the lunge. We did the usual protocol of 10s of pull ups, push ups, squats, and lunges.
WOD- I felt like I had a little bit more in the mile. The head wind was pretty strong today, too. The mile went by in 6:19. After I got back to the start, I hit the WOD. I did straight sets through 20, but my shoulders were pretty fatigued and I split the push ups 20/10 in the third round. After that it was all down hill. The last two sets went 15/5 reps at a time on push ups and sit ups usually went to about 20/10/ 5 each remaining round. After round three, supermans were almost unbearable. I had to split them into 10s...grueling 10s. The DUs really improved. I went straight sets through the third round. Round 4 was split 35/5, and round 5 was split 42/5/3. Your lungs burn something fierce after doing DUs! This was a very challenging WOD.
Tomorrow brings more PT test prep and tons of fun!
3-2-1...GO!
10-20-30-40-50:
Push ups
Sit ups
Supermans
DUs
More PT test prep- cardio, muscle failure, and coordination rolled up into one!
Total time- 25:36
Warm up- We ran together at the track and ran a half mile to warm up. We added one more today and I ran through proper form on the squat and the lunge. We did the usual protocol of 10s of pull ups, push ups, squats, and lunges.
WOD- I felt like I had a little bit more in the mile. The head wind was pretty strong today, too. The mile went by in 6:19. After I got back to the start, I hit the WOD. I did straight sets through 20, but my shoulders were pretty fatigued and I split the push ups 20/10 in the third round. After that it was all down hill. The last two sets went 15/5 reps at a time on push ups and sit ups usually went to about 20/10/ 5 each remaining round. After round three, supermans were almost unbearable. I had to split them into 10s...grueling 10s. The DUs really improved. I went straight sets through the third round. Round 4 was split 35/5, and round 5 was split 42/5/3. Your lungs burn something fierce after doing DUs! This was a very challenging WOD.
Tomorrow brings more PT test prep and tons of fun!
3-2-1...GO!
Sunday, March 21, 2010
3/22/10; Barbell triplet
3 rounds for time:
135# DL x 7
135# Clean x 7
135# Push press x 7
Total time- 3:20
Warm up- We jogged a half mile today, rather than the usual 400m. We maintained the 10s of lunge, squat, pull ups, and push ups, though. Everybody in the group went through a demonstration on the points of performance for each of the lifts. Just about everyone went with the power clean and not the squat clean.
WOD- Head to head competition. It brings out the best in everyone. I went up against Drew today, who is an Ox. He's a really powerful guy and burned through this WOD just about as fast as I did. I went straight through on the first set. Had to readjust the clamps at the start of the second, then went unbroken on DLs. My second round went 4/3 on cleans, and unbroken on push presses. The last round went unbroken on DLs, 4/3 on the cleans, and 4/3 on the push press. I had to readjust the clamps every time I went for a break on the broken exercises...but I welcomed the rest. When I got done, my lungs were burning and I was SMOKED. Tough stuff.
3-2-1...GO!
135# DL x 7
135# Clean x 7
135# Push press x 7
Total time- 3:20
Warm up- We jogged a half mile today, rather than the usual 400m. We maintained the 10s of lunge, squat, pull ups, and push ups, though. Everybody in the group went through a demonstration on the points of performance for each of the lifts. Just about everyone went with the power clean and not the squat clean.
WOD- Head to head competition. It brings out the best in everyone. I went up against Drew today, who is an Ox. He's a really powerful guy and burned through this WOD just about as fast as I did. I went straight through on the first set. Had to readjust the clamps at the start of the second, then went unbroken on DLs. My second round went 4/3 on cleans, and unbroken on push presses. The last round went unbroken on DLs, 4/3 on the cleans, and 4/3 on the push press. I had to readjust the clamps every time I went for a break on the broken exercises...but I welcomed the rest. When I got done, my lungs were burning and I was SMOKED. Tough stuff.
3-2-1...GO!
3/21/10; Team WOD
30 mins AMRAP-
400m run
5 pull ups
10 push ups
15 GHD sit ups
Total rounds with Doug/Amanda/Mike- 11 and the start of the run. In keeping with the team spirit, Doug continued mission and finished his round with just as much intensity as his first.
Warm up- We did the obligatory warm up and we played around with my daughter and our dog, Sadie.
WOD- Everybody did great. Kudos to Doug for doing all pull ups unassisted. Great accomplishment! This was more of a "hey, let's have an excuse to get together and hang out" WOD. However, everybody pushed really hard and got something out of the work out. On average, we cranked out a round every 2:30. Which, is pretty DANG good!
Afterward, I did some DUs and made it to 30...unbroken. It's the first time I've ever gone that high...it wasn't my usual DUs that have the 1-2-DU cadence, either. I was stoked. When I got done, I thought that my heart was going to fly out of my chest. Next stop is 50...then 100...then muscleup perfection.
Great WOD today and the family and I certainly enjoyed the company.
3-2-1...GO!
400m run
5 pull ups
10 push ups
15 GHD sit ups
Total rounds with Doug/Amanda/Mike- 11 and the start of the run. In keeping with the team spirit, Doug continued mission and finished his round with just as much intensity as his first.
Warm up- We did the obligatory warm up and we played around with my daughter and our dog, Sadie.
WOD- Everybody did great. Kudos to Doug for doing all pull ups unassisted. Great accomplishment! This was more of a "hey, let's have an excuse to get together and hang out" WOD. However, everybody pushed really hard and got something out of the work out. On average, we cranked out a round every 2:30. Which, is pretty DANG good!
Afterward, I did some DUs and made it to 30...unbroken. It's the first time I've ever gone that high...it wasn't my usual DUs that have the 1-2-DU cadence, either. I was stoked. When I got done, I thought that my heart was going to fly out of my chest. Next stop is 50...then 100...then muscleup perfection.
Great WOD today and the family and I certainly enjoyed the company.
3-2-1...GO!
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