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!!!!
Friday, February 10, 2012
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...
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
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, February 6, 2012
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....
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....
Sunday, February 5, 2012
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
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, February 2, 2012
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
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
Monday, January 30, 2012
Monday Jan 30, 2012
So I had a good weekend...5k on Saturday with some fellow CCSO employees at the Run for the Paws...Time-25:01 Kailee also came along to get some volunteer time in...she was cutting off the chips as runner crossed the finish line....Then ice hockey started up again on Sunday...so the Chicken Tenders are off to a perfect season 1-0...So now to the business at hand the WOD for today:
Front Squat...build quickly to a tough 3
Then..
3 Sets at high effort of
3 squat cleans @ 135#
3 leggless rope ascents
rest 90 seconds
3 Sets at high effort of
3 power snatch @ 105#
20 seconds on airdyne 100%
Results:
Front Squat was 205#'s
squat cleans went well but I struggled on the rope ascents first round I did first climb legless second was 2 legless climbs third was 1 and 1 again. I'll work on these...
Power Snatch technique can use some work,but I got them done....airdyne...well its the airdyne...IT SUCKS!
Front Squat...build quickly to a tough 3
Then..
3 Sets at high effort of
3 squat cleans @ 135#
3 leggless rope ascents
rest 90 seconds
3 Sets at high effort of
3 power snatch @ 105#
20 seconds on airdyne 100%
Results:
Front Squat was 205#'s
squat cleans went well but I struggled on the rope ascents first round I did first climb legless second was 2 legless climbs third was 1 and 1 again. I'll work on these...
Power Snatch technique can use some work,but I got them done....airdyne...well its the airdyne...IT SUCKS!
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