Team Relay
AMRAP 20 of:
15 KBS (53)
200 meter Run
One athlete per team completes 1 round while the other athlete rest. Complete as many rounds as possible in 20 minutes.
I got 7 rounds - (105 KBS & 1400m run)
Warren almost got 8. That was fun!
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
Saturday, October 30, 2010
Friday, October 29, 2010
Clean Complex...
Clean Complex
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
Got: 75#,85#,95#,105#,115# & 125#
The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.
Also did 2 strict Muscle Ups before class.....sweet!
6 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
Got: 75#,85#,95#,105#,115# & 125#
The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.
Also did 2 strict Muscle Ups before class.....sweet!
Wednesday, October 27, 2010
"Row Burp 30"...
Row Burp 30
5 rounds of:
:30 Rowing, record avg 500/split time.
1:30 rest
:30 Burpees, record reps
1:30 rest
Each of these intervals are All Out Efforts. Don't pace or game this wod, each one should be a max effort. The work/rest ratio is 1:3 to allow for sufficient recovery. Record your scores for every round.
Round One: 18/1:30
Round Two: 17/1:36
Round Three: 15/1:36
Round Four: 15/1:36
Round Five 15/1:37
Round Average: 16/1:35.2
My 500m Row PR is 1:54 so I was pumped about my times!
5 rounds of:
:30 Rowing, record avg 500/split time.
1:30 rest
:30 Burpees, record reps
1:30 rest
Each of these intervals are All Out Efforts. Don't pace or game this wod, each one should be a max effort. The work/rest ratio is 1:3 to allow for sufficient recovery. Record your scores for every round.
Round One: 18/1:30
Round Two: 17/1:36
Round Three: 15/1:36
Round Four: 15/1:36
Round Five 15/1:37
Round Average: 16/1:35.2
My 500m Row PR is 1:54 so I was pumped about my times!
Tuesday, October 26, 2010
Snatch Balance & "Overhead Squat-athon"...
1. Snatch Balance
3 sets of 3 reps. - 95#
2. "Overhead Squat-athon"
100 Overhead Squats for time (65)
10 rep Knee to Elbow penalty anytime the bar comes down from overhead
11:59 Not Rx (95) .....50 Knee to Elbows
3 sets of 3 reps. - 95#
2. "Overhead Squat-athon"
100 Overhead Squats for time (65)
10 rep Knee to Elbow penalty anytime the bar comes down from overhead
11:59 Not Rx (95) .....50 Knee to Elbows
Sunday, October 24, 2010
"Triple Helen"...
"Triple Helen"
Run 1200
63 KB Swings (53)
36 Pull ups
Run 800
42 KB Swings
24 Pull ups
Run 400
21 KB Swings
12 Pull ups
26:56 Rx.
First set of KBS unbroken.
Round one was a 45 second PR on "Regular Helen".
That was brutal!
Run 1200
63 KB Swings (53)
36 Pull ups
Run 800
42 KB Swings
24 Pull ups
Run 400
21 KB Swings
12 Pull ups
26:56 Rx.
First set of KBS unbroken.
Round one was a 45 second PR on "Regular Helen".
That was brutal!
Friday, October 22, 2010
Max Height Box Jump & 2K Row...
1. Box Jump - 41.75 Inches (PR)
1-Rep Max for max Height.
2. "2K Row" - 8:12.3 (PR)
Row 2,000 meters for time.
I need to work on my rowing efficiency and get it under 8 minutes for 2K!
1-Rep Max for max Height.
2. "2K Row" - 8:12.3 (PR)
Row 2,000 meters for time.
I need to work on my rowing efficiency and get it under 8 minutes for 2K!
Wednesday, October 20, 2010
Back Squat - 20 Rep Max & Clean Complex
1. Back Squat
20 rep max - 165# (should have tried 185#(
2. Clean Complex
6 sets of: 65#, 75#, 85#, 95# (ran out of time for sets 5 & 6)
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.
20 rep max - 165# (should have tried 185#(
2. Clean Complex
6 sets of: 65#, 75#, 85#, 95# (ran out of time for sets 5 & 6)
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
The three positions are from the top down; 1 - High Hang, 2 - Above Knee, 3 - The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.
Sunday, October 17, 2010
"Zipperhead"...
"Zipperhead"
1 Round for time of:
20 Burpees
30 Power Cleans (115#)
40 Double Unders
500 Meter Row
11:44 (not Rx - Rx is 135#)
Cleans were a mess and I need to work on double unders. That is where I lost most of the time.
1 Round for time of:
20 Burpees
30 Power Cleans (115#)
40 Double Unders
500 Meter Row
11:44 (not Rx - Rx is 135#)
Cleans were a mess and I need to work on double unders. That is where I lost most of the time.
Friday, October 15, 2010
Snatch - Ladder, Front Squats & 100 Reverse Lunges For time...
1. Snatch - Ladder - 45# thru 95#
Every minute on the minute complete 1 Snatch for 8 minutes.
Start at 40% of 1RM and try to add 10% every minute.
After the 8th minute, Immediately start...
2. Front Squats - On The Minute - 95#
Every minute on the minute complete 3 Front Squats for 8 minutes.
Start with the same weight that you ended the Snatch Ladder with. Do not increase weight each round.
After the 8th minute, You have one minute to strip your bar and begin...
3. Lunges For time - 3:37
Complete 100 Reverse Lunges for time, 45# bar.
With the bar in the back rack position step back with one leg so the knee kisses the ground. Return to a standing position, and that is one rep - continue to 100 reps as fast as possible.
Every minute on the minute complete 1 Snatch for 8 minutes.
Start at 40% of 1RM and try to add 10% every minute.
After the 8th minute, Immediately start...
2. Front Squats - On The Minute - 95#
Every minute on the minute complete 3 Front Squats for 8 minutes.
Start with the same weight that you ended the Snatch Ladder with. Do not increase weight each round.
After the 8th minute, You have one minute to strip your bar and begin...
3. Lunges For time - 3:37
Complete 100 Reverse Lunges for time, 45# bar.
With the bar in the back rack position step back with one leg so the knee kisses the ground. Return to a standing position, and that is one rep - continue to 100 reps as fast as possible.
Wednesday, October 13, 2010
Press - "Tabata This" & 5 Rep Max...
1. Press 5 rep max - 115#
Failed on 4th rep with 135#
2. "Tabata This"
Tabata Row - 5Rest 1 minute
Tabata Squat - 14
Rest 1 minute
Tabata Pull-up - 8
Rest 1 minute
Tabata Push-up - 6 (stared with 10s - bad move)
Rest 1 minute
Tabata Sit-up - 8
Score - 41
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tuesday, October 12, 2010
Clubbell Training...
I am still dealing with arm pain from my pinched nerve and decided to do a short and light clubbell workout today.
My training looked like this:
Gama Cast - 15lb clubbell - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
My training looked like this:
Gama Cast - 15lb clubbell - 50 reps
Hammer Swings - 15lb clubbell - 50 reps
Hammer Throws - 15lb clubbell - 50 reps
Monday, October 11, 2010
Sunday, October 10, 2010
Crossfit Olympic Weightlifting Certification - Day Two
Notes from day two - Clean & Jerk:
Stance-Grip-Position
1) Jump/Pull Land/Receive
2)Hook Thumb +1/2 knuckle from knurling line
3) Positions: High hang/Mid-thigh/Below Knees/Floor (3 pulls)
4) Burgener Warmup:
a)Down and Up—for speed
b)Elbows high and outside—for keeping bar close
c)Muscle Clean—for strength and 3rd pull
d)Clean Land—for footwork (power)
e)Clean Drop—for footwork (full)
Skill Transfer Exercises:
a)PP Behind Neck
b)PJ Behind neck
c)Push Press
d)Push Jerk
e)Jerk behind neck
f) Jerk
1. FEET IN THE JUMPING POSITION
2. WALK FEET TO THE LANDING POSITION WHICH IS:
a. TAKING A LONG LUNGE WITH THE BACK KNEE ON THE DECK.
b. TORSO PERPENDICULAR TO THE GROUND
c. KNEE STACKED OVER THE ANKLE
d. BACK FOOT ON THE BALL OF THE FOOT.
e. FRONT FOOT IS FLAT
3. STAND 6-8” WITHOUT MOVING FEET.
a. ENSURE THE TORSO REMAINS ERECT. IF TORSO IS TILTED FORWARD CHECK BACK LEG BEING TOO STRAIGHT AND OR HIPS NOT ROTATED FORWARD.
b. BACK FOOT PUSHING FORWARD
c. FRONT FOOT FLAT WITH MOST WT. ON HEELS.
d. BOTH FEET CAN BE SLIGHTLY MOVED IN.
e. Q=STACK THE BONES
4. RECOVER
a. STEP BACK OFF FRONT FOOT ABOUT 6” OR SO.
b. MAINTAIN A VERY ERECT TORSO WHILE RECOVERING
c. STEP FORWARD WITH BACK FOOT WHILE MAINTAINING A VERY ERECT TORSO.
d. KEEP BAR OVERHEAD AND LOCKED OUT WITH ARMPITS FACING FORWARD UNTIL REFEREE GIVES DOWN SIGNAL OR UNTIL, IF NO REFEREE IS AVAILABLE, YOU HAVE COMPLETE CONTROL OVER THE BAR.
5. USING PVC PIPE:
a. DO STEPS 1-4 WITH PVC PIPE ON HIGH BACK. IN STEP 3 WITH PVC PIPE ON BACK USING STEP E NOW PUSH BAR OVER HEAD, STACKING THE BONES. WITH THE TORSO AND PVC PIPE. THE PIPE SHOULD BE OVER THE VERTEBRE AS WELL AS THE HIPS.
b. JERK PVC PIPE BEHIND THE NECK USING ALL Q’S AND FOOTWORK FROM ABOVE.
c. JERK PVC PIPE FROM FRONT, USING ALL Q’S AND FOOTWORK FROM ABOVE. BAR SHOULD BE PLACED ON THE DELTOIDS IN THE SAME PLACE AS THE FRONT SQUAT. ADJUST GRIP AND STANCE.
6. USING BAR:
a. JERK BAR FROM BEHIND NECK
b. JERK BAR FROM FRONT.
c. CLEAN BAR AND JERK BAR.
i. MAKE SURE YOU BREATH, ADJUST GRIP, ADJUST STANCE
ii. RECOVER
Stance-Grip-Position
1) Jump/Pull Land/Receive
2)Hook Thumb +1/2 knuckle from knurling line
3) Positions: High hang/Mid-thigh/Below Knees/Floor (3 pulls)
4) Burgener Warmup:
a)Down and Up—for speed
b)Elbows high and outside—for keeping bar close
c)Muscle Clean—for strength and 3rd pull
d)Clean Land—for footwork (power)
e)Clean Drop—for footwork (full)
Skill Transfer Exercises:
a)PP Behind Neck
b)PJ Behind neck
c)Push Press
d)Push Jerk
e)Jerk behind neck
f) Jerk
PROGRESSION FOR TEACHING THE JERK:
1. FEET IN THE JUMPING POSITION
2. WALK FEET TO THE LANDING POSITION WHICH IS:
a. TAKING A LONG LUNGE WITH THE BACK KNEE ON THE DECK.
b. TORSO PERPENDICULAR TO THE GROUND
c. KNEE STACKED OVER THE ANKLE
d. BACK FOOT ON THE BALL OF THE FOOT.
e. FRONT FOOT IS FLAT
3. STAND 6-8” WITHOUT MOVING FEET.
a. ENSURE THE TORSO REMAINS ERECT. IF TORSO IS TILTED FORWARD CHECK BACK LEG BEING TOO STRAIGHT AND OR HIPS NOT ROTATED FORWARD.
b. BACK FOOT PUSHING FORWARD
c. FRONT FOOT FLAT WITH MOST WT. ON HEELS.
d. BOTH FEET CAN BE SLIGHTLY MOVED IN.
e. Q=STACK THE BONES
4. RECOVER
a. STEP BACK OFF FRONT FOOT ABOUT 6” OR SO.
b. MAINTAIN A VERY ERECT TORSO WHILE RECOVERING
c. STEP FORWARD WITH BACK FOOT WHILE MAINTAINING A VERY ERECT TORSO.
d. KEEP BAR OVERHEAD AND LOCKED OUT WITH ARMPITS FACING FORWARD UNTIL REFEREE GIVES DOWN SIGNAL OR UNTIL, IF NO REFEREE IS AVAILABLE, YOU HAVE COMPLETE CONTROL OVER THE BAR.
5. USING PVC PIPE:
a. DO STEPS 1-4 WITH PVC PIPE ON HIGH BACK. IN STEP 3 WITH PVC PIPE ON BACK USING STEP E NOW PUSH BAR OVER HEAD, STACKING THE BONES. WITH THE TORSO AND PVC PIPE. THE PIPE SHOULD BE OVER THE VERTEBRE AS WELL AS THE HIPS.
b. JERK PVC PIPE BEHIND THE NECK USING ALL Q’S AND FOOTWORK FROM ABOVE.
c. JERK PVC PIPE FROM FRONT, USING ALL Q’S AND FOOTWORK FROM ABOVE. BAR SHOULD BE PLACED ON THE DELTOIDS IN THE SAME PLACE AS THE FRONT SQUAT. ADJUST GRIP AND STANCE.
6. USING BAR:
a. JERK BAR FROM BEHIND NECK
b. JERK BAR FROM FRONT.
c. CLEAN BAR AND JERK BAR.
i. MAKE SURE YOU BREATH, ADJUST GRIP, ADJUST STANCE
ii. RECOVER
Saturday, October 9, 2010
CrossFit Olympic Weightlifting Certification - Day One...
Notes from today's OLY Cert. - The Snatch
Fundamentals of Teaching:
Stance-Grip-Position
1) Jump/Pull Land/Receive
2)Hook 8”-12”
3) Positions: High hang/Mid-thigh/Below Knees/Floor
4) Burgener Warmup:
a)Down and Up—for speed
b)Elbows high and outside—for keeping bar close
c)Muscle Snatch—for strength and 3rd pull
d)Snatch Land—for footwork (power)
e)Snatch Drop—for footwork (full)
Skill Transfer Exercises:
a)SN PP-overhead strength (100% of SN)
b)OHS—core strength
c)Pressing SN Balance—pressing under the bar
d)Heaving SN Balance—
e)SN balance—fastest, 100%+ of SN
3 Pulls of weightlifting: first, second, third
“When the arms bend, the power ends”
“Jump hard, not high”
“Shoulders lead arms follow”
“Finish!”
“Pull yourself under the bar”
“Speed through the middle”
“Pockets”
Fundamentals of Teaching:
Stance-Grip-Position
1) Jump/Pull Land/Receive
2)Hook 8”-12”
3) Positions: High hang/Mid-thigh/Below Knees/Floor
4) Burgener Warmup:
a)Down and Up—for speed
b)Elbows high and outside—for keeping bar close
c)Muscle Snatch—for strength and 3rd pull
d)Snatch Land—for footwork (power)
e)Snatch Drop—for footwork (full)
Skill Transfer Exercises:
a)SN PP-overhead strength (100% of SN)
b)OHS—core strength
c)Pressing SN Balance—pressing under the bar
d)Heaving SN Balance—
e)SN balance—fastest, 100%+ of SN
3 Pulls of weightlifting: first, second, third
“When the arms bend, the power ends”
“Jump hard, not high”
“Shoulders lead arms follow”
“Finish!”
“Pull yourself under the bar”
“Speed through the middle”
“Pockets”
Thursday, October 7, 2010
Pinched Nerve in Neck...
Yesterday I pinched a nerve in my neck during the rope climbs. I herniated C5/C6 three years ago and dealt with major arm pain ...also from pinched nerve. This is serious business and I plan to take it easy and deal with it accordingly. Hopefully a visit to the chiropractor will give me some relief.
I was planning on training today but when my triceps started twiching and I could sense a noticeable loss of strength I pulled the plug and spent the time on mobility and stretching.
I was planning on training today but when my triceps started twiching and I could sense a noticeable loss of strength I pulled the plug and spent the time on mobility and stretching.
Wednesday, October 6, 2010
"Tarzan"...
"Tarzan"
50 Back Squats (95)
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb
26:33 Rx
One word..."Brutal"
My shins are fried from rope burns and my arms are totally smoked. That sucked!
50 Back Squats (95)
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb
26:33 Rx
One word..."Brutal"
My shins are fried from rope burns and my arms are totally smoked. That sucked!
Tuesday, October 5, 2010
CrossFit Olympic Weightlifting Certification. - Natick, MA - October 9-10, 2010
Today will be my second rest day in a row after doing "Helton" and "Running Nate" back to back. I am still banged up especially after only getting about 4 hours of sleep last night. I am looking forward to this weekend's CrossFit Olympic Weightlifting Certification at Crossfit New England.
The class description is: "Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Olympic lifts. The Snatch and Clean and Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage".
The class description is: "Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Olympic lifts. The Snatch and Clean and Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage".
The course outline can be found here:
Sunday, October 3, 2010
"Running Nate"...
"Running Nate"
Complete As Many Rounds As Possible in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 KB Swings(70)
200 meter Run
Rx - 5 rounds + 140 meter run
(muscle ups were more jumping than kipping - they need work)
Complete As Many Rounds As Possible in 20 minutes of:
2 Muscle ups
4 Handstand Push ups
8 KB Swings(70)
200 meter Run
Rx - 5 rounds + 140 meter run
(muscle ups were more jumping than kipping - they need work)
Saturday, October 2, 2010
"Helton"...
"Helton"
3 rounds for time of:
800 meter Run
30 DB Squat Cleans (35)
30 Burpees
39:40
Rx is 45# DBs - Legs were smoked from yesterday's Squat Snatches
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
3 rounds for time of:
800 meter Run
30 DB Squat Cleans (35)
30 Burpees
39:40
Rx is 45# DBs - Legs were smoked from yesterday's Squat Snatches
Hero WODs are done in memory of America's Finest...
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
Friday, October 1, 2010
Power Snatch/OH Squat Complex & Squat Snatches...
1. Complex
3 sets of:
3 Power Snatch + 3 Overhead Squats - 95#
2. Squat Snatch
5 sets of 2 reps - 95#
Built up to a heavy double, not a max effort. Focus on foot positioning and no press outs.
3 sets of:
3 Power Snatch + 3 Overhead Squats - 95#
2. Squat Snatch
5 sets of 2 reps - 95#
Built up to a heavy double, not a max effort. Focus on foot positioning and no press outs.
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