WORKOUTS
Challenge WOD: 30 Minutes of Hurt
Five 6-minute rounds with no rest in between.
At the start of each interval, run 800 meters. Then, in the remaining time, complete as many rounds as possible of:
3 Push Press, 135/95lb
6 Pull-ups
9 Box Jumps, 24”
In each round, continue from where you left off in the AMRAP portion.
WOD 2: Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
BtW mean time: 9:42
WOD 3: Triplet
4 RFT:
21 GHD Sit-ups
14 Medicine Ball Cleans, 20/12 lb
7 Ring Dips
SKILL CHALLENGE: Weighted pull-up
Green: 1/3x bodyweight; blue: 3/4x bodyweight; black: 1x bodyweight
STRENGTH
Keeping with the imbalance theme:
SWOD 1: Single-arm overhead squats
One set with each arm, as many reps as possible, 15% overhead squat PR, not timed.
Post weight used and reps. The question to think about: what was the weak link that failed first?
SWOD 2: Heavy load
Five sets. Load the bar for backsquat, lift the bar off the rack but do not squat. Instead hold the bar on your back for 20 seconds each rep. We are looking for 100%+ PR weights here. Post weight and thoughts to comments.
« For the week of December 4: Tough Mudder training begins! For the week of December 18 »
[b]Turkish get-ups 1-1-1-1[/b] : 45-60-75-80. I’d never done TGUs with a barbell. A good challenge! I enjoyed it.
[b]Challenge WOD: 30 Minutes of Hurt[/b] : 10 rounds, Rx’d.
I went in thinking the push presses would be the challenge. No–it was the runs. We picked a cross-country 800 up around the track and Mayfair; it had some hills, some bumps, some tall grass, and proved a tough little challenge. The AMRAP portion, to me, was the easier part. Whenever the bell would go off to start another run, I thought, [i]Noooooo![/i] This is a great workout to prepare for Tough Mudder: The half-mile runs are about what we’ll face between obstacles.
Thanks to everyone who came! Good times!
WARMUP:
30 GHD situps
30 back extensions
500m row
Turkish getups 1-1-1 (I tried these with the 22# barbell, locking in my form.)
Challenge WOD: 30 Minutes of Hurt : 8 rounds, 75#/24" box
The 800m run portion of this WOD was the most demanding part. The unpredictable nature of the run–with its hills, ditches, tall grass and gravel–proved to be quite the mental hurdle to master this morning at 34-degrees. The air was cold, and so were my muscles! Nonetheless, this WOD was MUCH harder than when I did it last week (using a mere 800m road course).
Thanks, Mr. H., for yet another challenging run; I didn’t anticipate that at all!
You are welcome! But now I may be out of surprises.
[b]WOD3[/b] (triplet) : 8:40@25lb med ball. Good WOD! Me likey.
I did a hodgepodge WOD tonight…
Turkish get-ups 1-1-1-1-1 (25-35-35-45-45)
five 400m runs (with fellow mudder, Danielle)with the following exercises peppered between runs(no rest):
600m row
30 KB swings, 1.5 pood
30 GHD situps
30 back extensions
30 dips
30 steps walking lunge, 45# overhead
100m overhead carry, 45#
15 pullups
It’s a jumbled series, but an effective one for my purposes this evening. 🙂
[b]WARMUP[/b]
WOD3 "Triplet"
4 RFT:
21 GHD Sit-ups
14 Medicine Ball Cleans, 20/12 lb
7 Ring Dips
I used a 25# ball and did strict ring negatives in order to keep fast movement through the WOD.
TIME – 8:30
______________________________
[b]WOD[/b]
Painstorm, from crossfit.com
10 – 1 rep rounds of:
1.5bw Deadlift (185#)
1.25bw Back squat (155#)
0.75bw Press (95#)
Set up three bars and STORM through for time . . .
TIME – 8:10
Christy! I am agape and dumbfounded! Using WOD3 as your "warm-up"–at 25lbs, and at that time–then doing that Painstorm workout in 8:10–insane! I am planning to post that one for next week. I know I can’t do the 55 presses Rx’d–it would be 125 for me, which is my 1RM. Anyway–that is an incredible time.
Lunchtime workout …
[b]Front squat 5-3-1+[/b] : 135-155-170(10)
[b]WOD2[/b] (Annie) : 5:37, PR; feet anchored on the sit-ups. I could feel those GHDs from the other day on those sit-ups!
[b]SWOD1[/b] (one-arm squats) : Wow, was this awkward. @30lb dumbbell:
LH: 8 reps; midline stabilization was bad–I was twisting down into the bottom of the squat in a weird way, but what made me fail was my shoulder. Couldn’t keep the dumbbell overhead.
RH: 16 reps; this felt a lot less awkward, but midline broke down. The shoulder wasn’t a problem on this side.
Very interesting and telling SWOD!
Mr. H., I’m stretching my mental limits. The more work I can undertake comfortably, the more prepared I will be for running through live wires… at least that’s the hope for my mad programming.
Tonight’s WOD:
[b]Warm up[/b]:
one round of Helen
400m run
21 KB swings, 1 pood
12 pullups
TIME – 2:55
Followed by:
[b]"Military S.O.S"[/b] – Exercise – Round1 – Round2 – Round3
Pull-up – 10 20 40
KB Swings – 10 20 40
Push-up – 15 30 60
Run – 200m 400m 800m
TIME – 17:04, 1 pood kettlebell
Followed by:
As many one handed snatches as you can in 5 minutes, 20# dumbbell.
Ran 5 miles last night–beautiful running weather!
Started week two of Wendler on my Front Squats
Heavy Load: 415#
I felt like I could have done more, but I barely got 415 back on the rack by myself, so I didn’t feel like going higher. I used a belt from 365 upwards.
On Tuesday-
WOD 2: Annie
8 minutes
One of my favorite workouts!
WOD 2: Annie
10 min 20 sec
[b]Skill Challenge[/b] : Weighted pull-up 1-1-1-1-1-1
35-45-53-63-70(PR)-75(f). 70 lbs is 41% of my bodyweight. So I’m green with just a sprinkle of blue.
[b]SWOD2[/b] (heavy load) : 275-315-365-415-455
That was cool. I kept thinking how cool it would be if my wife walked in while I had 455 lbs on the bar and I look like I just finished my last rep of a set of 21 back squats.