Friday July 26th, 2013

More from the 1 Rep Max Department

1 Rep Max Squat Clean

Score: 185#
Comments: Stopped here. Form broke down. No gear.

1 Rep Max Jerk

Score: 205#
Comments: Happy with it. Little dip forward and need to get head through faster

Row 7 min easy (recovery)

Thursday July 25, 2013

New Favorite Piece of Equipment...

One day I will LOVE the air dyne. TODAY... NOT SO MUCH! Talk about a lack of threshold when it comes to my legs. Breathing...Fine. Mentally...Fine. Muscular endurance... Weakness. Repeat after me "I will conquer the air dyne. I will conquer the air dyne. I will conquer the air dyne."

10 min test
Score: 129
Comments: Can't wait to ca-RUSH this.

Wednesday July 24, 2013

Love me a Press

1 RM Dead
Video: NO ONE wants to watch me deadlift. It's a hot mess. BUT I held a tight back for my score below.
Score: 285#
Comments: Under PR, BUT good form. Pumped

1 RM Press


Score: 115#
Comments: 4# PR... What what?!?!

For Time:
30 Snatches (65#)
700m Row
30 Snatches
 

Score: 6:50
Comments: Slow Row. Snatches broken up appropriately

Tuesday July 23, 2013

Snatch, Front Squat, AMRAP

Snatch
1 RM (for the day... clearly)
 

Score: 145
Comments: That. Happened... 15# under previous 1RM

Front Squat
1 RM (again, for the day)
Score: 210#
Comments: 10# under PR. Holy-knees-caving-in squat

AMRAP 20:
20 Thrusters (95)
20 Pull Ups
20 Burpees

Score: 3 + 21
Comments: Mentally didn't want to pick up the bar. Pull ups and burpees felt great.

Weekend WODs

Seminar in Missouri

As a staff, we like to WOD together on the weekends. Doing your-own-thing really isn't an option and it's not as fun as joining the group WOD. Here's what went down...

Saturday
11-9-7-5-3-1
L-pull ups
Wall Facing HSPU

Score: 11:44
Comments: Wheelhouse. L pull ups went a lot better than I thought they would.

Tabata Bottom-to-Bottom Air Squats
Highest: 22
Lowest: 13

Comments: Killer!!

Sunday
21-15-9
Thrusters (65)
Burpee to pull up bar

Score: 3:50
Comments: Participant workout Day1. Smoker

Friday July 19th, 2013

Slowest Elbows of the Northeast

Thursday was a rest day. Good stuff. Rested like a champ. PR...

Today. Day 3

1 RM Power Clean - 180#

Rest 2 min
AMRAP 8 Power Cleans @ 90% 1 RM

Score: 28 reps at 160#

Comments: I WILL have better form. It WILL happen.

Rest 2 min
Max set Strict HSPU
Score: 20
Rest 2 min
Max set Kipping HSPU
Score: 25
Rest 2 min
L-sit from Rig, legs above parallel
Score: :57

Wed July 17th, 2013

Someone give me CPR

Day 2 of testing... KILLED ME! Still shaking and it's an hour post WOD. Here's the little diddy...

3 Rounds:
250m Row
15 KBS (53#)
25 Burpees
15 KBS
250m Row

Rounds are to be done as fast as humanly possible, with a 12 min rest between rounds!! It played out like this...

Round 1


Score: 4:54
Comments: Haven't gone that hard since Open WOD 13.6 (the last one... was that 6?)

Round 2
.



Score: 5:20
Comments: Felt sorry for myself

Round 3

Score: 5:12
Comments: Can't wait to re-test

Tuesday July 16th, 2013

First Day of Two Week Trial

Back from vacation and SO fired up to get started!

7.8
A. High Bar Back Squat 1 RM

Video HERE

Score: 245#
Comments: No gear. Knees cave in. Video from angle next time

B. AMRAP at 90% of A

Video HERE

Score: 5 reps
Comments: No gear. Same as above. Knees are heinous. Don't look it'll make you puke. HA!

C. 30 Muscle Ups for Time

Video... Trimmed it the wrong way!!! No mu's on film. Now I know how to trim a video.

Score: 6:44
Comments: Reps were as follows: 7, 3, 2, 2, 1, 1, 2, 1, 1, 1, 1, 2, 1, 1, 2, 1, 1. Triceps in the dip were the limiting factor.