Who says you can't be fit and enjoy beer? The intent here is to enjoy getting fit while enjoying a beer once in a while too. Maybe some other tales once in a while.
Monday, June 18, 2012
June 19, 2012
Skills: Push Jerk
Get as close to 1 RM as possible on Push jerk in 5 attempts
1-1-1-1-1
For Tuesday I did 14 minute AMRAP 3, 6, 9. . . .3 more reps every round of
Medicine Ball Clean 20# Knees to Elbows Pushups 18 full rounds plus 21 MBC
Wednesday 21-15-9 Deadlift205# Thruster 90# 13:17
Thursday 1-1-1-1-1 Front Squat 155-165-175-185-195 and then a fail at 200# just because I was close to 200#. 195# Front Squat is a new PR for me by ten pounds. I credit better wrist mobility and higher elbows in the rack position.
then 10:2, 8:4, 6:6, 4:8, 2:10 Burpees:Box Jumps I did the Box Jumps on a 30 inch box and time was 6:34
plus I did my 85 pullups. By the beginning of July I will be up to my 100 pullups two days a week and then it is on to mastering the muscle up transition.
I did the Push Jerk max the other day and got up to 145# which is well off where I should be. I didn't do the associated metcon, but will get to it soon.
Jenn, your posting this WOD and results is timely and funny. Yesterday the WOD I had the athletes coming into the gym do was the max front squat and then burpees, box jumps and running. One of the athletes made a comment to me that "burpees and box jumps always seem to be together." I mentioned it to the owner of the gym and suggested we be mindful to not pair them up for a while as evidently our variance has a pattern. The fact that in another independent gym you were programmed with burpees in box jumps together makes me smile. The two movements just fit together so well it seems that "everyone" is doing it. Next time out I am going to make sure to pair them with other movements like Front Squats, pullups or maybe GHD situps.
for the Rx'd WOD of DL, KBS and Pushups: 6 full rounds plus 7 deadlift and 2 KBS. I finished round 7 after time. I wanted to make 7 rounds and get into the 8th, but the KBS right after Deadlifts was murder. I had to slow down and focus on my mechanics to avoid a lower back strain. I made it through unscathed but didn't complete as many rounds as I had hoped. 155# for the DL and 53# KB. I think I could have gone to 185 and 44 and made as many as nine rounds by simply reducing the torque from the KBS.
Yesterday
ReplyDelete20 min AMRAP
Sumo lift with KB x 20
Lunge with KB x 10
Burpees to broad jump
400m run
3 plus 20
Then
3 rounds
50 shoulder taps, plank
Plank walks
My hammies still hurt from Friday. Ouch.
Lumberjack 20
ReplyDeleteDeadlift 45#
400m
Kb swing 35#
400m
Kb suitcase lift 35#
400m
Burpees
400m
Tire jumps
400m
Medball slams 14#
400m
Oops. 65# Deadlift.
ReplyDeleteFor Tuesday I did 14 minute AMRAP
ReplyDelete3, 6, 9. . . .3 more reps every round of
Medicine Ball Clean 20#
Knees to Elbows
Pushups
18 full rounds plus 21 MBC
Wednesday
21-15-9
Deadlift205#
Thruster 90#
13:17
Thursday
1-1-1-1-1 Front Squat
155-165-175-185-195 and then a fail at 200# just because I was close to 200#. 195# Front Squat is a new PR for me by ten pounds. I credit better wrist mobility and higher elbows in the rack position.
then
10:2, 8:4, 6:6, 4:8, 2:10 Burpees:Box Jumps
I did the Box Jumps on a 30 inch box and time was 6:34
plus I did my 85 pullups. By the beginning of July I will be up to my 100 pullups two days a week and then it is on to mastering the muscle up transition.
I did the Push Jerk max the other day and got up to 145# which is well off where I should be. I didn't do the associated metcon, but will get to it soon.
ReplyDelete10 rounds
ReplyDelete200m
10 box jumps
200m
10 burpees
90 sec rest
First 5 rounds, about 4.20 each
Last 5 rounds scaled to 5 jumps/burpees, about 3.20 each
Jenn, your posting this WOD and results is timely and funny. Yesterday the WOD I had the athletes coming into the gym do was the max front squat and then burpees, box jumps and running. One of the athletes made a comment to me that "burpees and box jumps always seem to be together." I mentioned it to the owner of the gym and suggested we be mindful to not pair them up for a while as evidently our variance has a pattern. The fact that in another independent gym you were programmed with burpees in box jumps together makes me smile. The two movements just fit together so well it seems that "everyone" is doing it. Next time out I am going to make sure to pair them with other movements like Front Squats, pullups or maybe GHD situps.
ReplyDelete"burpees and box jumps" not "burpees in box jumps"
ReplyDeletefor the Rx'd WOD of DL, KBS and Pushups:
ReplyDelete6 full rounds plus 7 deadlift and 2 KBS. I finished round 7 after time. I wanted to make 7 rounds and get into the 8th, but the KBS right after Deadlifts was murder. I had to slow down and focus on my mechanics to avoid a lower back strain. I made it through unscathed but didn't complete as many rounds as I had hoped. 155# for the DL and 53# KB. I think I could have gone to 185 and 44 and made as many as nine rounds by simply reducing the torque from the KBS.