4-23-2012

4-23-12 WOD Strength One arm dumbbell snatch 10-10-10 (each arm) Dips 10-10-10 (weighted if possible) MetCon 3 rounds for max reps: 1 minute Push press 45/33 1 minute Air squats 1 minute Sit-up 1 minute Ball slams 1 minute of Burpees 1 minute rest I only used a 35# dumbbell for the snatches - I'm still working on technique there. For the dips, I did these on rings with a 20# vest all the way through. I ended up finishing this workout with 364 reps. The strategy, as recommended by the trainer, was basically work 50 seconds and rest 10 for each exercise, to prevent burning out. Round 1 - 137 - about 37 push presses, and 43 squats for this round - the other 57 came from the other 3 movements, probably 15 or so burpees. Round 2 was far worse - about 106 reps. I was burned out, despite the strategy - but persevered regardless. Dropped to 27 push press reps, and 30-35 squats - but towards the end of the squats. I actually made up some reps on the ball slams this time, but my burpees and sit-ups were worse as well. Round 3 was better - I had a strategy change. I realized that I had 2 strong movements, and 1 particularly weak one (burpees). So I decided to decrease my rest on the push press to 5 seconds (just enough time to put the bar down, and set-up for the squats. I did the same on the squats going into the sit-ups. The sit-ups I finished at my usual 50 second mark. Wall balls, I decided to push all the way through, and then rest the first 10 seconds of burpees, as I was sure I would get more reps that way. The strategy ended up working - despite only 10 or so burpees, I ended up with 121 reps to finish the 3rd round.

4-20-2012 - White

4-20-12 “White” Five rounds of 3 Rope ascents 10 Toes to bar 21 Overhead walking lunges 45/25 Run 400 meters I still need to work on my rope climbing technique. It's not particularly impressive, and slows me down a little - but I still did pretty well, posting the 5th fastest time of the day - but I was still like 9 minutes behind the number one spot (granted, only 2 minutes behind the #2 spot) I need to look my time back up.

4-19-2012 - Morrison

4-19-12 Strength Dead-lift 5 @ 75% – 3 @ 85% – AMRAP @ 95% MetCon “Morrison” 50-40-30-20 and 10 Rep Rounds of Wall ball 20/14 Box jump 24/20 Kettle bell swing 53/35 I tried to be smart on this one and do reps of 10 all the way through (okay, I may have started with 25 wall balls, followed by sets of 10). I think it helped, but wasn't fool-proof. I still ended up wanting to quit, because my lower back was so tight from the KB swings - but you can't quit on a hero WOD, so I finished. Time? I'll have to look, will post later.

4-18-2012 - Gator

4-18-12 Bench Press 5 @ 75% – 3 @ 85% – AMRAP @ 95% 5@205 - 3@225 - 6@245 Strict Pull-ups 3-3-3-3 (weighted if possible) 3@45 - 3@55x3 MetCon “Gator” 8 rounds for time of 5 Front Squats 185/115 26 Ring Push-ups Another hero workout. As usual performed as Rx'd. This one was tough. I did the first set of ring push-ups unbroken (all the squats were unbroken), but I think probably about the 23rd one or so, I realized that was going to be a problem, as my I could already feel my chest screaming. Probably didn't help that I hit 6 reps on 245# on the bench, followed by heavy pull-ups. Second round was 15 reps, followed by smaller and smaller sets. By the last round, my last 10 ring pull-ups were done in sets of 1; and I never hit higher than 3 reps. This was a week ago - and I still have rope burns on my arms from this workout - note to self, wear something on you arms next time.

4-17-2012 - Michael

4-17-12 Strength Back squat 5 @ 75% – 3 @ 85% – AMRAP @ 95% MetCon “Michael” 3 Rounds for time of Run 800 meters 50 Back extensions 50 Sit-ups I'll need to review my time on this one - I don't remember!