I’m going to learn how to update my blog in a timely manner. However, since that didn’t happen last week…..here’s the data.
20091231
Did OPT programming with Jon, Mark and Aaron.
A. Build quickly to a tough but not 1RM in the Power Clean – take no more than 7 minutes; rest 60 sec ONLY after last set before B
B. 1-10 CTB chin up ladder for time; rest 60 sec before C
C. AMRAP DB Burpees in 2 minutes – 25/15#
A. Worked up to 155#. Heavy, but not a 1RM
B. Since these were supposed to be in a row, without coming off the bar, I only made it through round 5. Did 5 consecutive also for rounds 6-10 since I couldn’t go any higher.
C. 23
20100101
New Years Day – Rest
20100102-04
Battle with a wicked case of food poisoning kept me out and on my ass for a couple days. Terrible. I think I didn’t eat for like 2.5 days, was wicked dehydrated, and sick as a dog.
20100105
4 Rounds for time:
5 Power Cleans
5 Thrusters
5 Back Squats
5 Push Press
Post time and load to comments.
Use the same bar and do not drop it for the whole series. You may re-grip between rounds.
Back, but it wasnt pretty. Still was feeling pretty weak, but got ambitious and thought I was going to do this with 95. Dropped to 85 after the first round, and it still took me almost 9 minutes. Fail. I’m chalking it up to getting back on my feet after being sick, but this was ugly.
20100106
PCF WOD
Press
5-5-5 (80% 1RM)
Then
Row 2000m
Post loads and times to comments
Tried to do the presses at 85, but I only got 3 up on the first set so I dropped to 80. Then, I damn near killed myself on the row….working on tweaking my form, and in an attempt to fix the issue of my butt sliding too far under me, I created a new problem that wrecked my back (a short stroke, as pointed out by Kate L and Doug). As a result, my 2k was 8:2x, which is significantly slower than my PR. Not happy about this, or the fact that I couldnt walk after.
20100107
Rest. The back needed it.
20100108
PCF WOD
5 rounds for time:
2 Back Squats, (70% 1RM)
4 Weighted Pull-ups, 35/strict
8 Dips
Row 1000m
Only do one 1000m row at the end of 5 rounds.
Post time to comments.
Armed with my new rowing tips (thanks Kate and Doug), I decided to brave this one and give the row a chance. As rx’d (160 for the squats, strict pull ups, strict ring dips): right at 15 minutes. Not bad, considering I am super slow at ring dips. And, I am thrilled to report that my back didn’t hurt at all on the row and even after all that other crap, I still pulled like a 4:09 for the 1k. Pretty pleased overall, and seriously grateful for all the rowing help. I might actually become moderately competent after all.
20100109
PCF WOD
For time:
30 Squat Clean and Jerks, 155/100 lbs
Post time to comments.
This workout has a 15 minute time limit.
This is my kind of WOD. As rx’d: 6:51. I really wanted to be closer to 6, and I think on a better day (ie, on a week my back hadnt previously been killing me) I could be. Still, this is about a 15 second improvement over last time, and considering the time out for the 2008 Games was 15 min for this WOD, I’ll take it.
20100110
PCF WOD
2 Rounds
50 Jumping pull-ups
40 KB Swings (1.5/1)
30 DB Push-press (55/30)
20 Burpees
10 Clean and Jerk (135/95)
Post time to comments.
This was a suckfest. As rx’d: 23:51. Limfacs were burpees (always slow for me) and push press (my arms were tired from the jerks yesterday).
20101011
Rest!
