Monday 101004
For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent
24:12. It's every bit as bad as it looks. My legs are fried, my arms are toast. The rope climbs start messing with your head when you get smoked. Glad it's over with.
Monday, October 4, 2010
Tracking Shane...
So, I really need to do a better job logging my WODs. I am currently riding the pipe-dream that I might have a chance to qualify for regionals in 2011. So, I have gotten back on mainpage programming for the most part to get my feet back under me. With Ben's help, I am going to re-evaluate in a couple of months and step things up a bit. Step one is to have something to look back at and to evaluate. I've done a bad job. I am going to go back to Sept 11. All of the following is going to come from memory, so some of the results may not be exactly right, but they will be close:
Saturday 100911
"Murph" with 20# vest
About 41 minutes. The last run destroyed me.
Sunday 100912
Rest
Monday 100913
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
I think my time was 10:14. Really struggled with the db between the legs thing.
Tuesday 100914
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution
This was BRUTAL! was sore for days
Wednesday 100915
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Wanted to die. I think I finished at 38 something. The runs killed me.
Thursday 100916
Rest Day
Friday 100917
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up
9:0something. MU failures at the end.
Saturday 100918
"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Subbed 40# dbs, all we had. Can't remember my time exactly, 35-36 minutes I believe.
Then doubled up and did the team WOD:
In Teams of 4 Complete the Following per team member:
4 Rounds for Time
10 PushPress 35/20
15 Wall Ball 20/14
10 Broad Jump
15 Lunge Each Leg
Team members will not rotate to the next station until the entire team is done
I subbed a 10m handstand walk for the broad jumps because of my PF
Sunday 100919
Rested because of doubling up on Saturday
Monday 100920
Rest Day
Tuesday 100921
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (abmat)
21-22something I think, really drawing a blank on this one.
Wednesday 100922
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (17ft)
17:55
Thursday 100923
"Fran"
4:13. Broke at 9 on the set of 15 thrusters, and at 10 on the 15 pull-ups. The rest unbroken.
then,
Shoulder Press 3-3-3-3-3-3-3
135-135-145-145-145-145-145 I think
Friday 100924
Rest Day
Saturday 100925
"Fight Gone Bad!"
310PR
Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Completed through 19. Limited by rips in the hands, could have kept going pull-up wise.
Monday 100927
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
~12 minutes I think
Tuesday 100928
Rest Day
Wednesday 100929
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
9 rounds + 1 box jump
Thursday 100930
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees (jumped to touch high bar on PU rig for each burpee)
20something. I held back too much early for fear of later MU failure. Could do much faster next time. Lesson learned.
Friday 101001
Snatch, 1 rep
185-200PR
Clean and jerk, 1 rep
245-265PR
Really forced myself to commit and get under the lifts. Helped a lot! Excited!!
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
5 rounds, had major DU issues. Think I got it corrected though.
Saturday 101002
Rest Day
Sunday 101003
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
25:22
Saturday 100911
"Murph" with 20# vest
About 41 minutes. The last run destroyed me.
Sunday 100912
Rest
Monday 100913
Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
I think my time was 10:14. Really struggled with the db between the legs thing.
Tuesday 100914
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution
This was BRUTAL! was sore for days
Wednesday 100915
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Wanted to die. I think I finished at 38 something. The runs killed me.
Thursday 100916
Rest Day
Friday 100917
Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up
9:0something. MU failures at the end.
Saturday 100918
"Helton"
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
Subbed 40# dbs, all we had. Can't remember my time exactly, 35-36 minutes I believe.
Then doubled up and did the team WOD:
In Teams of 4 Complete the Following per team member:
4 Rounds for Time
10 PushPress 35/20
15 Wall Ball 20/14
10 Broad Jump
15 Lunge Each Leg
Team members will not rotate to the next station until the entire team is done
I subbed a 10m handstand walk for the broad jumps because of my PF
Sunday 100919
Rested because of doubling up on Saturday
Monday 100920
Rest Day
Tuesday 100921
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups (abmat)
21-22something I think, really drawing a blank on this one.
Wednesday 100922
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents (17ft)
17:55
Thursday 100923
"Fran"
4:13. Broke at 9 on the set of 15 thrusters, and at 10 on the 15 pull-ups. The rest unbroken.
then,
Shoulder Press 3-3-3-3-3-3-3
135-135-145-145-145-145-145 I think
Friday 100924
Rest Day
Saturday 100925
"Fight Gone Bad!"
310PR
Sunday 100926
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Completed through 19. Limited by rips in the hands, could have kept going pull-up wise.
Monday 100927
Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups
~12 minutes I think
Tuesday 100928
Rest Day
Wednesday 100929
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box
9 rounds + 1 box jump
Thursday 100930
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees (jumped to touch high bar on PU rig for each burpee)
20something. I held back too much early for fear of later MU failure. Could do much faster next time. Lesson learned.
Friday 101001
Snatch, 1 rep
185-200PR
Clean and jerk, 1 rep
245-265PR
Really forced myself to commit and get under the lifts. Helped a lot! Excited!!
As many rounds and reps as possible in ten minutes of:
55kg Squat clean, 6 reps
12 Pull-ups
24 Double-unders
5 rounds, had major DU issues. Think I got it corrected though.
Saturday 101002
Rest Day
Sunday 101003
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
25:22
Friday, May 14, 2010
Shane: Been busy...Let's get caught up again...thru May 16
May 1 - Run 5k. My first full 5k at Abq altitude over 5000ft. Kicked my butt. Ran with Ben and he pushed me pretty good. Fell apart on the last quarter mile, was going up hill and ran out of steam. 26:30ish.
May 2 - 21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
This was a grip smoker. Hard work, the squat snatches get pretty rough at the end. 10:09.
May 3 - Rest
May 4 - "Barbara". Terrible performance. Don't want to talk about it.
May 5 - Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds. Setting the db's down constitutes failure. My db's only go to 52.5#s so I just made the best out of it and did an extra round. 30-35-40-45-50-52.5. Tweaked my neck on the 50 round during the push presses. Pissed me off.
May 6 - Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups
Got 5 rounds plus the cleans and some sit-ups I think. I can't remember and didn't write it down. Karen did this with me at 65lbs and was right on my heels. Good work Karen!
May 7 - Rest
May 8 - CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Followed the exact "rules". Only 3 attempts per lift, etc. Ben did this with me. Good day.
Shane:
BS - 325-345-365PR
SP - 175F-165-170F
DL - 410-420PR
Total = 950PR
Ben:
BS - Can't remember exactly but he PR'd at 300?
SP - Matched his PR at 155.
DL - 365-385PR
Ben you need to post confirming and adding all your numbers. Sorry couldn't remember them all.
We then did some ~600m arroyo sprints. Suck.
May 9 - "Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
26:50. Bad one for me, but working on my weaknesses!
May 10 - Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
This was REALLY tough. Can't remember my time, it might be written down in the garage. Like 22 minutes I think.
May 11 - Rest
May 12 - Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
Had a less than ideal situation with my rings causing me to not really be able to kip, the rings were only about shoulder height off the ground. And my run was closer to 300m. Anyway, ~18 minutes of pain.
May 13 - My 31st B-Day. Rest and decided to take a few extra days off to let this nagging lower back fully heal. Back at it on May 17. See you then.
May 2 - 21-15-9 reps for time of:
95 pound barbell Squat snatch
Chest to bar pull-ups
This was a grip smoker. Hard work, the squat snatches get pretty rough at the end. 10:09.
May 3 - Rest
May 4 - "Barbara". Terrible performance. Don't want to talk about it.
May 5 - Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds. Setting the db's down constitutes failure. My db's only go to 52.5#s so I just made the best out of it and did an extra round. 30-35-40-45-50-52.5. Tweaked my neck on the 50 round during the push presses. Pissed me off.
May 6 - Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups
Got 5 rounds plus the cleans and some sit-ups I think. I can't remember and didn't write it down. Karen did this with me at 65lbs and was right on my heels. Good work Karen!
May 7 - Rest
May 8 - CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Followed the exact "rules". Only 3 attempts per lift, etc. Ben did this with me. Good day.
Shane:
BS - 325-345-365PR
SP - 175F-165-170F
DL - 410-420PR
Total = 950PR
Ben:
BS - Can't remember exactly but he PR'd at 300?
SP - Matched his PR at 155.
DL - 365-385PR
Ben you need to post confirming and adding all your numbers. Sorry couldn't remember them all.
We then did some ~600m arroyo sprints. Suck.
May 9 - "Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
26:50. Bad one for me, but working on my weaknesses!
May 10 - Seven rounds for time of:
10 Handstand push-ups
45lb dumbbells Squat clean, 10 reps
10 L-pull-ups
This was REALLY tough. Can't remember my time, it might be written down in the garage. Like 22 minutes I think.
May 11 - Rest
May 12 - Five rounds for time of:
5 Muscle-ups
135 pound Power clean, 10 reps
Run 220 meters
Had a less than ideal situation with my rings causing me to not really be able to kip, the rings were only about shoulder height off the ground. And my run was closer to 300m. Anyway, ~18 minutes of pain.
May 13 - My 31st B-Day. Rest and decided to take a few extra days off to let this nagging lower back fully heal. Back at it on May 17. See you then.
Friday, April 30, 2010
April 30 - Shane & Ben's WOD
5-4-3-2-1 Rep Rounds for Time:
265# deadlift
115# overhead squat
Approx 25yard tire drag between each station (10 total drags)
This was pretty tough. I (Shane) had never done a sled/tire drag before and it broke me off bad. Hats off to Ben, nice performance.
Ben - 8:21
Shane - 8:40
265# deadlift
115# overhead squat
Approx 25yard tire drag between each station (10 total drags)
This was pretty tough. I (Shane) had never done a sled/tire drag before and it broke me off bad. Hats off to Ben, nice performance.
Ben - 8:21
Shane - 8:40
Thursday, April 29, 2010
April 28 - Shane's WOD
3-3-3-3-3 Front Squats
I got nice and warm and threw in a set of 30 unbroken 20# wall ball. I hate wall ball.
Loads were 225-245-255-275F(1)-265PR-255
I'm getting there. Really need a stronger front squat, I let the weight shift forward coming out of the bottom and it makes for a major struggle.
I got nice and warm and threw in a set of 30 unbroken 20# wall ball. I hate wall ball.
Loads were 225-245-255-275F(1)-265PR-255
I'm getting there. Really need a stronger front squat, I let the weight shift forward coming out of the bottom and it makes for a major struggle.
Wednesday, April 28, 2010
April 27 - Shane's WOD
For time: 30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.
Karen did this in 16:13, with about a 4" positive head check on the HSPU's and with 1 pood swings. Great job Karen!
I did it in 18:00, with a 3" negative head check on the HSPU's (I had my hands each on a 35lbs hi-temp bumper). The rest rx'd. I underestimated how bad the scaled up HSPU's would be. It took me about 3:45ish to finish the HSPU's, whereas if I had done them regular it would have been closer to about a minute.
Good day.
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.
Karen did this in 16:13, with about a 4" positive head check on the HSPU's and with 1 pood swings. Great job Karen!
I did it in 18:00, with a 3" negative head check on the HSPU's (I had my hands each on a 35lbs hi-temp bumper). The rest rx'd. I underestimated how bad the scaled up HSPU's would be. It took me about 3:45ish to finish the HSPU's, whereas if I had done them regular it would have been closer to about a minute.
Good day.
Tuesday, April 27, 2010
April 23 thru 26 - Shane
April 23:
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Did this heads up with Ben before a great night of Dion's pizza, Avatar and beerz.
Shane - 5:52
Ben - 7:50
April 24:
"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Ben came over and we did this together. No idea what our times were, we did it more for completion simply because of the equipment layout, etc, so we just went at the same time, starting at different stations. Ended up being super tough, but not as tough as it looked. The K2E's were the worst part for me. We had to do the overhead walk as 10 yard there-and-backs, the turn around part with the bar overhead was a little weird. Definitely a core smoker.
April 25:
Went over to Ben's house and did 3x5 dead lifts. I just followed the weight he was doing since my back is a little unhappy right now. Not sure of the loads we did, I think it was something like 275-295-315. I think that is close, but I could be wrong. Then we went for about a 3 mile jog. I really need to work on my distance running so Ben is helping me out with pacing and finding the zone. He kicked my ass and made me look like a bitch on the last 800m or so. I feel like it was a pretty good run for me. If I can keep running with Ben, I think my running with improve quickly.
April 26:
Took a rest day since I skipped rest on the 25th. Today's mainpage WOD looked awesome, I probably would have done it if I had anywhere to do muscle-ups. Hopefully I will have a solution to that issue soon.
Back at it on the 27th, post coming. Just been busy lately, and hopefully going to get busier. ;-)
Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees
Did this heads up with Ben before a great night of Dion's pizza, Avatar and beerz.
Shane - 5:52
Ben - 7:50
April 24:
"Paul"
Five rounds for time of:
50 Double unders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Ben came over and we did this together. No idea what our times were, we did it more for completion simply because of the equipment layout, etc, so we just went at the same time, starting at different stations. Ended up being super tough, but not as tough as it looked. The K2E's were the worst part for me. We had to do the overhead walk as 10 yard there-and-backs, the turn around part with the bar overhead was a little weird. Definitely a core smoker.
April 25:
Went over to Ben's house and did 3x5 dead lifts. I just followed the weight he was doing since my back is a little unhappy right now. Not sure of the loads we did, I think it was something like 275-295-315. I think that is close, but I could be wrong. Then we went for about a 3 mile jog. I really need to work on my distance running so Ben is helping me out with pacing and finding the zone. He kicked my ass and made me look like a bitch on the last 800m or so. I feel like it was a pretty good run for me. If I can keep running with Ben, I think my running with improve quickly.
April 26:
Took a rest day since I skipped rest on the 25th. Today's mainpage WOD looked awesome, I probably would have done it if I had anywhere to do muscle-ups. Hopefully I will have a solution to that issue soon.
Back at it on the 27th, post coming. Just been busy lately, and hopefully going to get busier. ;-)
Thursday, April 22, 2010
April 22 - Shane's WOD
Five rounds for load and time of: Back Squat, 3 reps
20 Ring dips
Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.
I was 285lbs/8:46. That was brutal. I did it right at the end of a 16 hour fast. Felt pretty good. At Ben's recommendation I went with 285lbs because it was 85% of my last 1RM which was from December of 335lbs. I think my 1RM would be a little higher now but 285lbs was perfect today. I can't imagine trying to do it with anymore weight than that, Orlando and Khalipa are beasts.
20 Ring dips
Rob Orlando 405lbs/5:57, Jason Khalipa 335lbs/11:49, Miranda Oldroyd 195lbs/17:42. Post load and time to comments.
I was 285lbs/8:46. That was brutal. I did it right at the end of a 16 hour fast. Felt pretty good. At Ben's recommendation I went with 285lbs because it was 85% of my last 1RM which was from December of 335lbs. I think my 1RM would be a little higher now but 285lbs was perfect today. I can't imagine trying to do it with anymore weight than that, Orlando and Khalipa are beasts.
April 20 - Shane's WOD
Clean one rep every minute on the minute for 15 minutes.
Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.
Weird WOD, hard to figure out where to start, and you end up spending the vast majority of the time between reps changing the plate and recollaring the bar. Anyway, I enjoyed it, but it was a little different.
Shane - 255/205lbs. 255lbs matched my current PR for power clean. I really do need to learn to trust myself and get under the bar. I did not receive the bar below parralel thighs in any of these lifts. I need a stronger front squat before I will be ready to really push it.
Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs, Miranda Oldroyd 185/165lbs, Taz Venter 165/145lbs. Post the highest and lowest loads to comments.
Weird WOD, hard to figure out where to start, and you end up spending the vast majority of the time between reps changing the plate and recollaring the bar. Anyway, I enjoyed it, but it was a little different.
Shane - 255/205lbs. 255lbs matched my current PR for power clean. I really do need to learn to trust myself and get under the bar. I did not receive the bar below parralel thighs in any of these lifts. I need a stronger front squat before I will be ready to really push it.
Tuesday, April 20, 2010
April 19 - Shane's WOD
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
8:59 rx'd
Walking lunge, 100 ft
50 Squats
25 Back extensions
8:59 rx'd
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