WOD:
Mon (CF 22 Sep 2011)
Burgener warm-up
3 Sets:
3 overhead squats
3 pressing snatch balances
3 heaving snatch balances
3 snatch balances
5min Rest
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Post loads and time to comments.
RESULTS:
Oly Bias--I started off with 75# on the bar, but realized that was too ambitious this early in the game. Took it to 65# and it was much more manageable. I realized I was rolling forward on my toes the first 2 rounds, but was able to correct by the 3rd round. I've got a lot of mechanical issues I need to fix with my overhead squat, so I'm glad I've started this programming.
WOD:
16:49
This WOD was pretty tough. I didn't realize how much my arms would be smoked from the workout. Pull ups were broken because I got off rhythm on my butterfly, so I had to drop and reset my rhythm--smooth is fast. Don't rush it. Box jumps were unbroken, but I was stepping down instead of jumping down. I can cycle much faster with the step down since I make myself jump as soon as my second foot touches the ground. I forgot to set out my jump rope so I lost a few seconds there. It was weird jumping in my boots. Not the same feeling of the ground as in my normal shoes. Double unders were broken, but I got through them quickly. Ring dips were broken--15/5/5. Tried to do them unbroken, but decided to pace myself. Knees to elbows were also broken. I need to be more active in my lats when I do these and toes to bar. I also need to include these more into my warm up. I'll most likely use volume training to improve my knees to elbows and toes to bar. I tried to do all KBS unbroken, but got to 22 and set the weight down. Shoulders were getting tired since I use my shoulders to cycle through the KBS faster. I used 1.5pood since that's the heaviest we have at the gym. Sit ups--no sweat, just slow, needed to breathe. Hang squat cleans were broken into 2 sets. I realized I could use the momentum of the weights on the downward swing to help cycle faster. If only I had realized this for Helton on Friday. Back extensions--no sweat. WBS were broken into sets of 5, except for the last set, which I did 10. WBS are another movement I need to include in volume training--I'm hesitant to do Karen since I really suck at WBS. The rope climbs took the longest. I could have gone faster, but I'm not comfortable enough with the rope to go too fast. I pulled a lot with my arms, so here's another movement I need to include in volume training so I can be more proficient at it. Good WOD. I probably could have broken 15min if I didn't take so many breaks, but oxygen tastes so sweet.
RESULTS:
Oly Bias--I started off with 75# on the bar, but realized that was too ambitious this early in the game. Took it to 65# and it was much more manageable. I realized I was rolling forward on my toes the first 2 rounds, but was able to correct by the 3rd round. I've got a lot of mechanical issues I need to fix with my overhead squat, so I'm glad I've started this programming.
WOD:
16:49
This WOD was pretty tough. I didn't realize how much my arms would be smoked from the workout. Pull ups were broken because I got off rhythm on my butterfly, so I had to drop and reset my rhythm--smooth is fast. Don't rush it. Box jumps were unbroken, but I was stepping down instead of jumping down. I can cycle much faster with the step down since I make myself jump as soon as my second foot touches the ground. I forgot to set out my jump rope so I lost a few seconds there. It was weird jumping in my boots. Not the same feeling of the ground as in my normal shoes. Double unders were broken, but I got through them quickly. Ring dips were broken--15/5/5. Tried to do them unbroken, but decided to pace myself. Knees to elbows were also broken. I need to be more active in my lats when I do these and toes to bar. I also need to include these more into my warm up. I'll most likely use volume training to improve my knees to elbows and toes to bar. I tried to do all KBS unbroken, but got to 22 and set the weight down. Shoulders were getting tired since I use my shoulders to cycle through the KBS faster. I used 1.5pood since that's the heaviest we have at the gym. Sit ups--no sweat, just slow, needed to breathe. Hang squat cleans were broken into 2 sets. I realized I could use the momentum of the weights on the downward swing to help cycle faster. If only I had realized this for Helton on Friday. Back extensions--no sweat. WBS were broken into sets of 5, except for the last set, which I did 10. WBS are another movement I need to include in volume training--I'm hesitant to do Karen since I really suck at WBS. The rope climbs took the longest. I could have gone faster, but I'm not comfortable enough with the rope to go too fast. I pulled a lot with my arms, so here's another movement I need to include in volume training so I can be more proficient at it. Good WOD. I probably could have broken 15min if I didn't take so many breaks, but oxygen tastes so sweet.
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