Did the Gymnastic WOD from Today. Accumulate 3mins of Handstand Holds with Hollow Body Position. Every time you break 20 Hollow Rocks.
Scaled this to 1:30mins of Holds as i was only maintaining the hollow position for about 30secs. Working on flexibility of my thoraciac to achieve a better hollow.
Did sprints this morning at 8:30 8X60m hill sprints 8X100m track sprints (first 30m relaxed) once I hit the cone after the 30m's full pelt for the remainder 70m
Wod strength started with 47.5 then dropped to 45 (thoracic is still locked so I'm not loading my spine correctly which hurts my back so dropped to 40kg and tried to really focus on keeping my core in so I could drive it up with hurting my back. (thanks Jody)
Wod 5:25 did muscle up into ring dips instead of box jump Rxd weight
WOD-1:20 R'xd. Jake came in to CFS tonight to do some extra(this kids got talent). JDR was in and i let him know Jake smoked the WOD with a 1:33. After seeing the Rookie power clean & jerk the first rep and still finish ahead of Jake i chuckled and let them know that i would smoke them both tonight. But the morale of this story is get your shit together guys.I called Dan M for a no rep with a Rookie mistake in a sprint WOD and JDR did an extra rep.
In the Opens. 10seconds is 100 places. Maybe the difference between a spot at regionals or not.
WOD: 4:48 @ 40kg Practiced with 45kg - no worries. Had 3 failed attempts at lifting it after first round, so reduced weight to 45kg which wasted alot of time. Poop.
HPC & J @ 70kgs each round with no dumping.
ReplyDeleteWOD - 1.52 Rx'd.
Teamed up with B2 who joined in with th A graders this morning. (that's the other Brendan).
HPC & J, Started @ 60kg for the first round then 70kg for the rest. All unbroken except the 7th round, I lost my grip..
ReplyDeleteWOD: RXD 1.33.. I felt the burn when we got to the 4 box jumps!
Strength: 70kg. No dumping.
ReplyDeleteWOD 1:49 rxd
Strength @ 43Kg no dumping
ReplyDeleteWOD 2:98 first 2 cleans at 70 then back to 60kg
Strength @ 43kg, no dumping. This was a true 70% of 1RM. I need to work on this.
ReplyDeleteWOD 2:10 @43kg, 20" box
Caught Up on Yesterdays Strength&WOD.
ReplyDeleteDid the Gymnastic WOD from Today.
Accumulate 3mins of Handstand Holds with Hollow Body Position. Every time you break 20 Hollow Rocks.
Scaled this to 1:30mins of Holds as i was only maintaining the hollow position for about 30secs. Working on flexibility of my thoraciac to achieve a better hollow.
Strength started at 55kgs, ended at 60kgs for the last 2 rounds
ReplyDeleteWOD: 2:07 rxd
Did sprints this morning at 8:30
ReplyDelete8X60m hill sprints
8X100m track sprints (first 30m relaxed) once I hit the cone after the 30m's full pelt for the remainder 70m
Wod strength started with 47.5 then dropped to 45 (thoracic is still locked so I'm not loading my spine correctly which hurts my back so dropped to 40kg and tried to really focus on keeping my core in so I could drive it up with hurting my back. (thanks Jody)
Wod 5:25 did muscle up into ring dips instead of box jump
Rxd weight
Strength - 55kgs, unbroken no dumps
ReplyDeleteWOD - 1.49rxd
Finished off with a few burpee bar muscle ups, and 20 sit ups on the min for 5 min
HPC&J @ 35kg - really tried focusing on form and keeping my elbows up.
ReplyDeleteWOD- 2.40 @ 50KG
WOD-1:20 R'xd.
ReplyDeleteJake came in to CFS tonight to do some extra(this kids got talent). JDR was in and i let him know Jake smoked the WOD with a 1:33. After seeing the Rookie power clean & jerk the first rep and still finish ahead of Jake i chuckled and let them know that i would smoke them both tonight. But the morale of this story is get your shit together guys.I called Dan M for a no rep with a Rookie mistake in a sprint WOD and JDR did an extra rep.
In the Opens. 10seconds is 100 places. Maybe the difference between a spot at regionals or not.
HPC&J 2x80kg no dumping first 7 rounds then 1 rep. Failed the 2nd rep last 3 Rounds.
ReplyDeleteMuscle Ups with Rings at Regional Height 2-3 Reps consectutive x 5 Rounds.
Did this workout on Monday 5/12/11.
ReplyDeleteHPC&J: 37.5kg
WOD: 4:48 @ 40kg
Practiced with 45kg - no worries. Had 3 failed attempts at lifting it after first round, so reduced weight to 45kg which wasted alot of time. Poop.