Friday Feb 10, 2012

At DA Box again....Things have been going good....As I said before love the new training...

Training:
Build to a heavy 5 deadlift
Then:
3 Clean and Jerks @ 145# on the minute as long as possible

Results:
DL went well...305#'s five times after 295# five times..I felt real good at this point.

C&J @ 145 of I thought going into this it was going to be tough...I was hoping I could go 5 minutes at least..let myself down...
made it to the 3 minute mark but failed at 4 minutes...only got 2 and they were sloppy....not sure what happened but I really thought I would get more in....Any thoughts?  What do think I should have made it too?  The cleans went good it was the jerk part I stuggled with...Damn IT!!!!

Thursday Feb 9 2012

Full House today at the DA Box...love seeing the family grow....lots of hard work getting done...

RUN,RUN,RUN and RUN some more:

Training:

Run 400mm
rest 90 secs
Run 400m
Rest 2  mins
Run 400m
Rest 3 mins
Again Faster and less rest...reduce rest by 30 secs

Results:
1:29
1:18
1:12
Then
1:28
1:22
1:19

Man that was fun.....UMM YEAH...

Tues Feb 7 2012

Nice morning at Da Box...The new programming is certainly tough and challanging...loving it!

Training:
Muscle Up practice for 7 minutes
25 Handstand Push Ups No grinders!
12 Min AMRAP:
200m Run
5 Burpees
10 GHD

Results:
Muscle practice was good...got two in a row...still struggle when I think about it too much...need to just do it!

25 HSPU...Did these in groups of 5...keep good form and depth...

12 Min AMRAP:
5 rounds plus burpees....this was tough...set a pace where I was moving all the time...no stopping

Monday Feb 6 2012

Awsome work by everybody at Da Box today....great effort by some awsome Redliners!

Todays WOD:

AMRAP 20 Minutes

400m Run
30 Singles
7 GHD

WOW...no time to breath with this one!

I was hoping for at least 6 rounds...after indulging in some Super Bowl treats and beverages...
Suprised myself with 7 rounds plus one run....

Friday Feb 3 2012

At the DA Box early and ready to go....Todays WOD:

A: BS @ 20X0 5,5,3,3...rest 2:00 b/t sets
B: Split Jerk 3,3,2,1...rest 2:oo b/t sets
C: WTD Chin Ups 3,3,3,3 rest 2:00 b/t sets

Results:
A: 185,185,205,225
B: 115,115,125,135
C: 53,55.5, 58, 60.5

Felt good today... All movements went well...need to be more explosive on the split jerk....work on that with lighter load

Thursday Feb 2 2012

So I took Tuesday as a rest day with SWAT training on Wednesday and I'm glad I did.  Hosey had a friend in town who came to training...sooooo to show how cool he is Hosey had a nice partner WOD for us..

15-10-5
Burpees/Sit-ups
Pull ups/walking lunges
Bear Crawl/Push up

as you were working your partner provided cover...once each partner had done the 15-10-5 of each exercise you ran around the range...Good Times

Anyway todays WOD was:

Practice Pistols for 5 minutes

Then:
3 Sets of
250m row
5 HSPU
5 Wall Balz
rest 60 secs between sets

Results:
1. 1:19
2. 1:24
3. 1:29

This is the third time I've done this... the previous two my rest time was same as round time..results..By the way I also improved on my pistols..I was able to do some not on the box....

12/30: 
1:27, 1:26, 1:27

1/23:
1:24, 1:20, 1:25

So I'm loving the results today...less rest and a better average time....NICE....gotta be the coaching...thanks