range from 135 - 185 with band and chains
Goal was to stay at a weight where you could still move the bar quickly. These felt good. Poor Leo hit himself inteh gonads with the chain…. Remember to load the chain away from the dead center of the bar…you may hurt yourself.
Everyone was complaining about the V-ups, which were hard, but for me the limiting factor is always the darn push-up. Need to get my endurance up on them. Pull-ups felt good.
1 rm Front Squat
didn’t’ really find it
got 205# for 2 reps but failed at 225 and 215 for 1. So for now: 205# which is a PR. Last PR was 195.
100 KB Swings for time
16kg
4:13
Went light so that I could go fast. And I did ok. Did a set of 25. a set of 20. a set of 20. A set of 15. a set of 10. a set of 10.
Grip was the limiting factor here as the weight didn’t really bother me otherwise and I was moving the bell pretty fast. fun workout. Will work on this at hom with my 20KG KB to get that grip strength up.
Handstand Push Up practice.
Sam showed us a good progression to learning to kip a Hand Stand Push Up.
Head stand tri-pod position,
Head stand tri-pod position, rocking
Head stand tri-pod position, kick-out to a pushup position
Head stand tri-pod position, kick up to a spot on the wall
Kipping HSPU
I got to the kicking up to the spot on the wall. Good stuff. Gave me hope.
Then came the workout.
Workout
Three rounds for time of:
800m Run
21 Thrusters (65)
Time: 22:44
My endurance is still not where I want it, but I am getting there slowly. Went light to focus on speed and met-con conditioning. First round was great. Good run, moved pretty quickly through the thrusters. Second round run, I got pretty winded. Third round I was wrecked and had to walk on the run. Iman passed me on the last 800, but I caught that MoFo on the thrusters. And I beat Leo. He’s sick and did the workout with the prescribed weight, but I’m going to enjoy probably the only time I can say it: I beat Leo.
“Jedi Master”
For time:
50 Box Jumps
45 Pull-ups (unassisted)
40 DB Thrusters (25)
35 Kettlebell Swings (16)
30 Planche Push-ups
25 Double Unders
20 Front Squats (75)
15 Burpees
10 Turkish Get Ups (30)
5 X 3 pullups/3 dips (bands galore)
Time 38:38
This was a brutal journey that started strong and then quickly devolved into complete shoulder exhaustion and total cardio meltdown.
I had a decent pace on the box jumps and pullups. The Thrusters, though light, did my shoulders in. KB swings were broken into 3 sets. Planche push-ups 15 sets of 2 at a time (!). Double unders, puhleeze. 25 sets of missed or sloppy DU’s. Front Squats were OK but slow. Burpees gave me the excuse to lay on my stomach for a few minutes…which I don’t think is the point. Turkish Get Ups, which I’m normally pretty good at, were f—-ing awful. Each one more awful than the next. Balance and focus totally wrecked. I gave myself a bunch of assistance on the pullup/dip combo and still moved slow…
Another lovely morning of sunshine and flowers at CFLA!
20 minute limit:
1 mile run
AMRAP in remaining time:
3 burpees
6 situps
9 squats
Score: 10 rounds, 4 reps
Notes: My mile was 8:20, which is pretty good for me, but I was feeling the previous week’s workouts on the squats and burpees. And my stomach was unhappy with the crap I ate the night before (ice cream, peanut-butter filled pretzels, mac and cheese.) I took too many breaks and couldn’t find a good rhythm to the movements. Hence an OK score. Looking for big time improvement in 8 weeks
It was a long, brutal workout. But it was fun with all the thousands of people cheering on.
Not my best effort, but not too bad considering I haven’t run a distance over the Big Loop since Thanksgiving. My best 5k is 30:31 so I’m still in range of that. Would love to break 30 minute at some point
First half of the run on the slight uphill toward San Vicente was awful. Coming back to Santa Monica was great. And I felt terrific afterwards. Iman and I were neck and neck most of the time. I passed him on the down hill, but he passed me on the flats of Santa Monica. I tried to pick up steam but had not much left…
Warm Up
Hang snatches - no 1st and 2nd pull, just shrug and drop
Find your 1 Rep Max Snatch
130# PR IT was more of a power snatch followed by OH squat.
Went back to 115 and worked on getting under the bar quickly. Did one nearly perfect Snatch at 115 - or as perfect as this body can get a snatch. Felt Great!
2011 Games Open 11.2
Complete as many rounds as possible in 15 minutes of:
9 deadlifts (155/105)
12 hand-release pushups
15 box jumps (24/20)
Score: 4 and 2/3 rounds
Last year’s score: 5 rounds plus 12 pushups (201 reps total)
Not happy with this performance. Probably should have scaled. Not sure what accounts for the decline. Box jumps were excruciatingly slow. Deadlifts weren’t too great either. I actually like this workout, but it beat me down today. Could be I’m sore from the week back…and also my mind-set wasn’t too positive coming in so that probably didn’t help.
Anyway - it’s all good training and good experience. I need to go back my scaling plan which I totally abandoned after only 1 day (but 155 seems so light!).
Did Women’s RX for two reason: getting 135 from the ground to overhead was not my idea of fun this morning and two: I want to increase my endurance and ability to keep moving in workouts so I’m going to start going lighter on the non-strength focused days and really work on getting my endurance up as well as my mental game up. Felt good about this. the Toes 2 Bar were definitely the slow part of this for me. Fun workout!
Workout
Take 45 minutes to find:
3-rep Max Push Press - 165#
1-rep Max Weighted Pullup - 40# ———————————-
“Cookie”
In five minutes, accumulate as many seconds/minutes in an L-sit as possible.
:55
Nice workout to come back to after some time off. I ran a bit during the holidays and swang a kettlebell I got for myself as a (heavy) stocking stuffer, but really didn’t do much working out at all. I think I could have gone heavier on the Push Press, but I didn’t want to push it on my first day back so I focused on form - keeping my belly and glutes tight. the weighted pull up felt surprisingly good. The L-Sits were really tough. Did 8 seconds to start, then intervals of 5 and 4 seconds until the end when it was down to 2 seconds.
Finally! Been stuck at 115# for lat two years and so today I just said “F—- it!” and I got that bar overhead. It was technically a deep power clean followed by a bit of an OH squat, but I got it, mofo! I stayed at 125# to work on catching the bar at the bottom of the squat. Never did, but got a little deeper as the morning wore on.
Notes: had a bad cold all week. Good workout to come back to. Felt really good on these. I think I could get more weight, but happy I dialed in the form at 145 and 150. PR’d my old #RM OH Squat from April 2010 by 15 pounds. I also have notes of an old 1rm of 135 that will be totally shattered the next time I go for that. The real accomplishment will come when I snatch this frickin weight!
Notes: This was more challenging and taxing than I anticipated. 5 reps feels like a lot at heavy weights. The goal was to find a heavy weight and stick with it for all 5 sets. 295 was the right weight. On my 5th set I couldn’t get that 5th rep and was extremely dizzy after the attempt. Fun stuff. My hamstring will be singing tomorrow!
