Saturday, January 9, 2010

A week of WODs

Stick a fork in me - I'm done! I have the rest of Saturday and all of Sunday before kicking it off again Monday morning. I'm fighting off the urge for a margarita to dull the discomfort.

Finished Saturday team challenge this morning, 1/9/10, partnered up with Pete. It was a perfect end to a brutal week.

7 rounds
7 burpees
7 box jumps 24"
7 dumbell hang squat cleans

We took turns at each round, both completing all 7 rounds in just over 12 minutes. I went RX'd with 35lb dumbells. Pete grabbed 45lb - didn't want to make it too easy for that beast! The cleans were by far the toughest part of the WOD. They would land on the points of my shoulders and I know I'll have visible bruises as a result.

**** Friday 1/8 ****

Hang Power Cleans 2,2,2,2,2 60k, 70k, 80k, 85k, 85k - mostly worked technique

Tabata Deadlift/Burpees
20 seconds of deadlifts at 120k
10 seconds rest
20 seconds of burpees
10 seconds rest

11-9 / 9-7 / 8-7 / 8-8 / 8-7 / 7-7 / 5-6 / 5-7
Repeat 8 times and total your reps - 119 for me

**** Thursday 1/7 ****


As many rounds as possible in 20 minutes of
5 pullups
10 pushups
15 squats

Finished 18 rounds, 5 pullups and 6 pushups

The pullups and squats were easy but the pushups killed me. I kept forgetting to squat and ended up doing 10 extra pullups too - ouch! A bit disappointed but I know that I have 19+ rounds in me on the next go around.

**** Wednesday 1/6 ****

Push Press 5,5,5+ 50k, 60k, 70k x 6 - had a 7th in me but dropped the bar - save strength for the WOD!

50 Hang Power Snatch at 30k
500m Row
50 more Hang Power Snatch

Finished 9:42 - thought my time was good until the evening class came in and crushed me by 2+ minutes across the board. Oh well!

**** Tuesday 1/5 ****

Front Squat 3,3,3 80k, 100k, 2 x 110k - the strength went right out of my legs on that 3rd attempt at 110k.

5 rounds
5 Box Jumps 36"
10 Kettle Bell Swings 24k
15 Sit Ups

Finished 6:01 - the box jumps were intimidating for the first 2 rounds but not so bad there on out. My kettle bell swings and sit ups are SLOW!

Took Mckenzie in after work and drilled muscle ups for a bit while she was hard at it. Got my first official muscle up! Very exciting.

**** Monday 1/4 ****

Power Cleans 5,5,5,3,3,3 50k, 60k, 70k, 80k, 90k, 90k - a few of those 90k power cleans were ugly - working on getting under the bar at heavier weights.

3 rounds
20 double unders
20 thrusters at 30k
20 knees to elbows

Finished 8:57

Double unders were unbroken. The thrusters started to get tough in round 2. The knees to elbows were by far the hardest part of this WOD and my grip started to give out in the third round. I couldn't string together more than 2 knees to elbows for fear of falling off the bar and landing flat on my back.

1 comment:

  1. Nice work this week, Garth. Get some good quality rest time in and get ready for another hard working week.

    Competition at CFF is building and it's getting fun. You're a major contributor to that. Keep it coming!