Sunday, February 26, 2012

"Nate"...

In honor of Chief Petty Officer Nate Hardy,

who was killed Sunday February 4th during

combat operations in Iraq.

Nate is survived by his wife, Mindi, and his

infant son Parker.


AMRAP: 20

* 2 Muscle Ups

* 4 Handstand Push Ups

* 8 Kettlebell Swings (70)

10 rounds + 1 rep - Rx!

Killer after 7 minutes of Burpees two days in a row.

Friday, February 24, 2012

Workout 12.1 AKA - "The Burpee Apocalypse"...

Complete as many reps as possible in 7 minutes of: Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.


Movement Standards of the Burpee

At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Additional Notes

The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.


82 Reps Rx

Went out too fast. Got first 15 reps in 31 seconds. Need to pace myself better. Slow and steady wins the race!

Might do it again Sunday.


Second attempt - 2/25 - 85 reps Rx. Did not stop but pace was too slow. Happy to move to the second WOD.


Wednesday, February 22, 2012

“RumRunner “


•Run 1000 m

•Row 250 m

•Rest 1 min

•Run 800 m

•Row 250 m

•Rest 1 min

•Run 600 m

•Row 250 m

•Rest 1 min

•Run 400 m

•Row 250 m

•Rest 1 min

•Run 200 m

•Row 250 m

Splits: 6:45/10:05/14:40/18:20/21:57
 
Pumped with 21:57. Two HUGE Goats!

Monday, February 20, 2012

"The Chief"...

AMRAP 3 minutes of:

•3 pound Power cleans (135)

•6 Push-ups

•9 Squats

Complete 5 cycles with1 minute rest between cycles. Only full rounds count.

Cycle 1: 3 rounds
Cycle 2: 3 rounds
Cycle 3: 3 rounds
Cycle 4: 3 rounds
Cycle 5: 4 rounds

16 rounds Rx.

First time Rx. Need to get to 20 rounds!

Saturday, February 18, 2012

Friday, February 17, 2012

"Lithium" & 15 rep Deadlift

3 Rounds for Max Reps of:

* 1 minute Back Squats (75% of bodyweight - 115)

* 1 minute Burpees

* 1 minute GHD Sit Ups

No rest in between rounds

Movement      

Back Squats  24-15-15 = 54

Burpees 20-15-15 = 50

GHD Sit Ups 16-15-15 = 46

Total Reps: 54-50-46 = 150



Later in afternoon got 315# x 15 Deadlift!


Thursday, February 16, 2012

"Hang Power Clean Series"...

AMRAP 12:

* 3 Hang Power Cleans (185)

* 3 Barbell Roll Outs from knees

16 rounds (1/2 Rx - 97.5#)


Cash out: 50 Abmat Sit Ups

Sunday, February 12, 2012

Deadlift 5-3-1 & "Jigsaw"...

Deadlift 5-3-1
 
365x5

405x3 (40# PR)

440x1 (FAIL)



"Jigsaw"

* 2 partner teams complete:

* 5 Games-Style-Box-Jumps

* 30M Shuttle Run

* 5 Burpees

* 10M Shuttle Run

* High 5 team member

22 rounds (11 each)

Saturday, February 11, 2012

"Box Squats" ...

Third Wendler Cycle - Week One:

135x5

165x5

195x5

215x5

250x5

285x5


Regular Back Squat - 350# (FAIL x 2)

Wednesday, February 8, 2012

"Press, Push Press & Push Jerk Complex"

• Weight must keep increasing after each successfully completed rep

Press: 95x1, 115x1, 125x1, 135x1, 145x1

Push Press: 165x1, 170x1, 175x1, 180x1, 185x1

Push Jerk: 190x1, 195x1, 200 - FAIL, 200x1, 205x1

Tuesday, February 7, 2012

Stone Shoulder...

Stone Shoulder

90# x 1

115# x 1

140# x 1

175# (FAIL x 4)

Pulled the plug before I hurt myself.


New February goal - 175#.

Sunday, February 5, 2012

Overhead Squat 5x5 & 1 Mile Run....

Muscles Targeted during OHS: Legs, Glutes, Upper back, Delts

115x5

135x5

155x5

185x5 (10# PR)

215x4 - lost it on rep # 5.

Would have been a 40# PR!



Cash Out - 1 Mile Run

Saturday, February 4, 2012

Box Squats & Push Ups...

125x5

165x5

195x5


Deloading Week for my Wendler Box Squats. Felt strange doing so little volume but it is nice to finish when you are still fresh.




Buy Out: Push Ups - 25 sets of 10 - 250 push ups in 20 minutes.

Friday, February 3, 2012

Barbell Rollouts into Knee Hang Power Cleans & 3 Position Clean


Skill Work: Barbell Rollouts into Knee Hang Power Clean

35# x 3
65# x 3
85# x 3

Perform a barbell rollout into a hang power clean from the knees. It removes the legs from the equation and helps work the shrug into fast elbows.

Strength: 3 Position Clean

2 sets x 3 @ 115#
3 sets x 3 @ 155#

The 3 position clean is done from the top down. The first position is from the “high hang” and you dip drive. The second position is from above the knees in a static position, and the third position is form the floor or “mid shin” or floor. 1 pull from each position constitutes one set.

Thursday, February 2, 2012

Sumo Deadlfts...

225# x 5

275# x 5

315# x 5

365# x 5

First time doing these with a barbell


Buy Out: 25 Skin the Cat

Wednesday, February 1, 2012

"Vapor Lock"...

10 Rep Max Power Clean - 135#

5 min rest

15 Rep Max OHS - 155# (11 @ BW)

5 min rest

20 Rep Max Push Press - 95#