This entry was posted on Saturday, July 24th, 2010 at 21:17 and is filed under WOD. You can follow any responses to this entry through the RSS 2.0 feed.
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For all you would-be butterflyers out there, I found this snooping around youtube today. There’s a couple really good points I’ve never thought about, like making your pull straight up rather than into the bar.
That’s not fitness!
Happy to be back in the country and not being escorted around by men with machine guns.
Tried a couple workouts I found in magazines while out at the lake.
Yesterday – 5 rounds, 30s between exercise, 2m between rounds; all with steps
10 broad jumps up max steps
10 up,up,down,down; each leg
10 split jumps on steps
10 lateral jumps up steps
Pushups to fail; decline, then flat, then incline
10 lateral lunges into single leg squat up a step; both legs
60s sprints up stairs (10s at a time)
This one kicked my ass – highly recommend for a field trip
Today – 3 rounds, 30s between exercise, 2m between rounds
24 speed squats
24 split jumps
12 squat jumps
This one was alright; didn’t kill me though
A. Split Jerk – find your 1RM
B. AMRAP Chin Ups – 5 sets; rest 5 min b/t sets
add total in # of highest jerk to highest # of reps in chin ups as score
(i.e. 265 + 55 = 320 as score)
First time really working on split jerks. Lack of technique caught up with me at higher weight. I feel good about 235 but believe I can be over 300 by the ’11 games.
1. made up Bench Press 63 (9)
2. worked on grip strength- farmers holds with 70lb kb’s- longest was a minute and a half.
3. found 2 kittens
oh yesterday ran teh steps at Nippert Stadium… calves are sore. (great workout)
Good video jeff
A. Snatch, max; 184, 199f x 4
B. Clean & jerk, max; 229 (PR by 5)
C. Back squat, max; 289 (PR by 5)
30 unbroken push-ups, ’10 Games standard
30 unbroken pull-ups, butterfly
Should have had that 199 snatch on two of the attempts – so close. This is the culmination of a 10-week Catalyst Athletics Olympic lifting cycle in which I have set personal bests on snatch (up 60), clean & jerk (25), clean (30), jerk (25), front squat (35), and back squat (25). Pretty happy.
Taking a week off now to recover, but looking forward to jumping back into OPT next weekend…
Diane as rx’d
woo hoo Babs!
Ran 3 miles easy
good job heatherrrr! looked easy for you which is just sick …! 🙂
1st day with OPT
1. max split jerk
2. 3Xmax pullups
half cindy with Kim(scaled) at beach
subbed a ring row like movement for pull ups
OPT (see Mike’s post)
Split Jerk – only worked up to 115. Couldn’t get mentally there as I was stressing out about dumping metal plates at the globogym the whole time. Was able to lock out 135 just last Sunday on my 1RM C&J.
Stuck in a few sets of back squats, did 5-5-3+ and was able to do 195×9.
PUs: 25, 26, 15, 23, 21
2 mins of DUs – 86
WU: 1,000m row (negative splitting every 250m)
Burgener WU, 10×75 OHS
Split Jerk: actually it was only a push press per Brent! 170 (PR)
WOD: Sectional’s WOD 2009 – at the time I had to scale the RX’d kb weight 54lbs. Not anymore.
5 x 7KB Thrusters (1.5 pood)/11 burpees: 9:21
Cool Down: 3 x 25 push-ups (2010 Games Std) with 3 x 25 GHDSU’s for rest.
Good Times, Low humidity, nice little kitties found by Babs and MegsT !!!!
Made up the wall ball DU WOD from last week. I got 154.
Heather, that is awesome that you can do that many hspu’s as prescribed. Great job!
Destin, Florida VACATION WOD:
Did this (beginner) WOD with Andrea’s niece’s/nephew’s and sisters (they’ve never done this stuff before):
1. Catalyst stretch
2. 10 minutes AMRAP of:
3 rounds and 20 situps
*DISCLAIMER– WOD was done in the sand on the beach. Sand was very fluffy–hard to stand on without sinking. Plus I had to keep time with my cellphone so I had to call out how much time was left after every round I did…
yes, these are excuses
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