7/27/11

“Bear Complex”
5 rounds of:
7 cycles through the following complex (the Bear):
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Weights: 65/75/85/95/115

115# felt heavy but I think my max would be somewhere between 125-135.  Will did a great job learning his front squat form after a few rounds.

7/25/11

3 Rounds, for time
800m Run
30 Hand-to-Hand Kettlebell Swings (24/16)
30 second L-sit

Time: 24:09

The KB swings were very tricky, coordination wise.  Took some getting used to.  Tip: follow the weighted hand closely with the free one.

7/22/11

Complete 2 rounds for max reps with a partner of
3 minutes Box Jumps (24/20)
1 minute rest
3 minutes 1-arm Dumbbell Thrusters (45/30)
1 minute rest
3 minutes Sit-ups
- only 1 person may be working at a time

Total: 639

Good work, Travis!

7/20/11

As many rounds as possible, in 12 minutes:
50 Double Unders
15 Power Snatch (95)

Rounds: 3.5

Today I noticed how I started to do my Power Snatches on my exhale because I was gassed, instead of inhaling and holding so I concentrated on slowing down to make sure that I was breathing right.  It made each lift better, even if I was going a tad slower.

Afterward I did 3 sets of 15 rebounding box jumps at 28” for some Summer Slam practice.

7/18/11

Strict “Lynne”

5 rounds, for max reps of each movement:
Bench press (155#, Rx = Body Weight)
Strict Pull ups - no kipping

7/11, 6/7, 5/5, 4/4, 2/2 = 53

Great power but also an endurance workout.  I’m gonna be sore.  First class with Logan teaching—good job, L!

7/2/11

800m Run
Then 3 Rounds:
20 Push Press (95#)
25 Pull Ups
800m Run

Time: 17:15

Happy with that time—felt like I pushed as hard as I could.  I’m a little out of pull up practice but it was a good workout.

6/30/11

3RM OHS: 145

Then:
3 min KB swing (24k)
3 min Box jump (28”)
2 min KB swing
2 min Box jump
1 min KB swing
1 min Box jump

Total: 104 (kb) + 81 (bj) = 185

I was trying to break 200.  The box jumps with that extra few inches really kills!  Good Summer PR challenge workout.  My previous 1RM OHS was 145 so doing three was great.

6/28/11

“Grace”
30 Squat Clean & Jerks for time (135# = Rx)

Time: 9:55

First time doing Grace and I was very happy with my time.  Wasn’t sure at all that I could go Rx but I decided to try it and though it was taxing, it was manageable.  I was worried that my form would really break down but I kept good form on the cleans.  On the jerks, I mixed pushes/splits, and for both I’m just not quite getting down low enough… there’s still a little bit of pressing it sometimes.  But much better than I anticipated!  Fun plyometric warmup.

6/25/11

Summer Slam Prelims:

5 Rounds
10 Overhead squats (115#)
10 Box Jumps (28”)
Followed by a 1000m row

Time: 15:17

The overhead squats taxed both my wrists, but I did better than I expected, completing all of them unbroken except the last set (6/4).  Box jumps were SLOW!  Row was hideous.  Practice: snatch, squats, jumps, in that order.

6/20/11

For time:
21-15-9 Split jerk (105# [rx = 135])
50 Air Squats after each round

Time: 10:23

Used this as a chance to practice more than lift the weight.

6/17/11

Deadlift - 2-2-2-2-2-2-2-2
- Dynamic Effort, 50-60% 1RM
- your choice of rubber band

155(black), 155 (b), 155 (b), 155 (b), 205 (b), 205 (p), 205 (p), 205 (p)
————————————————
Complete as many rounds in 10 minutes as possible of:
100 Single unders
10 Burpees

Total Rounds: 7

6/16/11

Five rounds for time of:
5 OH squats @ 115# (rx = 135)
10 Toes to bar
5 barbell hang squat clean @ 115#
20 Double-unders

Time: 17:53

Whenever I have a long rest period (2 weeks latest) it takes me quite a while to get my wrists and shoulders back into flexibility mode, so I was struggling with this WOD today, but it got better as I warmed up.

6/15/11

For time:
200m run
250m row
400m run
500m row
800m run
1000m row
800m run
500m row
400m run
250m row
200m run

Time: 26:20

Fun workout, and I really practiced the “clean” technique of popping the hips during the row.

6/10/11

“Vortex PLUS”
Run 1.5 miles for time
At minute one, perform 15 push ups.
Minute two, 15 jumping lunges (count every left foot)
Minute three, 15 push ups.
Continue in this pattern until you’ve run 1.5 miles, or become “stuck in the Vortex.”

Note: Your score for this WOD is the time it takes you to run 1.5 miles, or the distance/time when you got “Vortexed”.

V’d @ 14:00/1400m - 15 rep sets.

Frickin’ vortex.

6/9/11

20 min ring practice

1 tear.
————————————-
Thrusters
2-2-2-2-2-2-2

95#-115#-135#-155#* and we ran out of time.  I think I can get 165…
————————————-
Sit-ups, max reps in 2 min - 81*
Burpees, max reps in 2 min - 36

* = PR