Thursday, January 30, 2014

Wanted to try some heavy OHS...

95# x 1
145# x 1
175# x 1
235# (failed twice)
215# (failed on two consecutive reps without dropping bar)
215# x 1 - heaviest OHS in over a year! 

The little things....

"Kickstart My Heart"...

10-5 of:
OHS (135)
C2B Pull Ups
Then:
500M Row
8:29 Rx


I wanted to do a WOD with heavier OHS in it while keeping it relatively short. This did the trick!

Wednesday, January 29, 2014

Box Squats 5-3-1 & 250M Row x 8...

1. Box Squats 5-3-1
105# x 5
135# x 5
205# x 5
230# x 3
260# x 1

2. 250 row x 8 (1 min rest in between each) - 14:41Rx

Very happy after 800 miles of driving in 3 days for work. My legs are smoked!

Sunday, January 26, 2014

Box Squats 3-3-3 & "Breathless"...

Box Squats 
105# x 5
135# x 5
190# x 3
215# x 3
245# x 3

"Breathless"
3 rounds of;
10 Box Jumps (30)
15 C2B Pull Ups
20 Abmat Sit Ups
9:17 Rx

Friday, January 24, 2014

"Scarborough"...

1 Snatch (135)
2 OHS (135)
3 SDHP (135)
4 Front Squat (135)
5 Hand Release PushUps
6 KB Swings (70)
7 Goblet Squats (70)
8 Burpees
9 Sit Ups
10 Box Jumps (24)

Once completed then go back down the ladder.

7:42 Rx (PR of 2:01!)

Thursday, January 23, 2014

5K Recovery Row...

24:05 - Used Model B C2 Rower


Box Squats 5-5-5

Row 1000M then:

Box Squats
105x5
135x5
180x5
210x5
235x5 


Last five were as tough mentally as physically. Getting all five the last set was a huge mental win! Week one of another wendler cycle. 

Wednesday, January 22, 2014

"The Axe"...

9-7-5
Bar Muscle Ups
Strict HSPUs
8:57 Rx

Got 8 consecutive Bar Muscle Ups - PR of 1!



"You say you “lose motivation” in the gym – that’s an easy cure. FIND A REAL REASON to train, not something that is cosmetic. Vikings never gave a shit how they looked when they swung the axe, only that the axe landed hard and with purpose". - Jim Wendler

Monday, January 20, 2014

Box Squats...

15 sets of 5 @ 165# (Bodyweight) - 75 reps
* Sit on 12 inch box - below parallel 

Thursday, January 16, 2014

3RM Back Squat & “G.I. Joe”…

1. Back Squat 3RM - 280# (5# PR). Very happy. Haven't done back squats in months. 

2. "GI Joe"
100 Burpee Box Jumps for time (24" box): 13:21 Rx 
(28 seconds SLOWER than PR)

I need a nap!

Tuesday, January 14, 2014

Sunday, January 12, 2014

Sunday, January 5, 2014

"Nasty Girls”…

3 Rounds for Time:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (135)
18:43 Rx

Muscle Ups felt good! Everything else was slow. First time with this one. 

Saturday, January 4, 2014

10K Row...

47:52 

* Was at 23:53 at 5k. Almost exact same pace second half. Pretty happy.

Thursday, January 2, 2014

Split Snatch & Snatch Grip Deadlift...

Split Snatch 
95# x 3
135# x 3
155# x 3

Failed at 175# twice. Need to drop under bar faster. Bar is high enough. Progress is progress. 155# feels smooth. 

Snatch Grip Deadlift
135# x 1
185# x 1
225# x 1
275# x 1
355# x 1 (10# PR!)

Need to get back to moving heavy weight!

Wednesday, January 1, 2014

Mainsite: TUESDAY 130416


Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.
17:48 Rx (1:05 PR)

Last two sets of Bench Presses were brutal.