SFG WOD 100908 -- burpees, elizabeth

warm up

33 burpees for time, 1:30 cutoff:

• 1:02 (video below)
  

AMRAP in 12 minutes of:

• 5 pull ups
• 10 push ups
• 15 squats

I lost count -- either 8 or 9 + 7 push ups. Either way, I did at least 45 pull ups, 87 push ups, and 120 squats.

SFG WOD 100907 -- snatch

More testing.

Warm up then snatch: 10-8-6-2-1-1-1

My results:

• 95-115-135-135-155(f)-155(f)-155(pr)

Strict hand stand push ups: 1 round: 15

I still had juice at 15 but my feet came off the wall and I fell forward. I probably had 17-18.

Happy with the snatch. 135 was my previous PR. I've snatched maybe 5 times. Next time I will stick my body weight.

Kicking 100906

100 drop kicks.

I started out 20/25.

My consistency improved and I experimented with adding height to the kick.

I'm at 600/10000.

lifting 100905

Warmed up with KB swings then a modified heavy fran.

7-7-7-5-5-5-3-3-3 reps of:

• 135 lbs thrusters (95 lbs barbell + 2 x 20 lbs chains)
• dead hang pull ups

I alternated overhand and chin up grips. Thrusters with the chains were difficult. The chains increased the weight at I came up until I was lifting 135 lbs at the top of the thruster. Also, the chains swung back and forth at the top, adding instability.

Kicking 100905

75 drop kicks, bringing total to 500.

I started 22/25.

SFG WOD 100903 -- OHS, clean & jerk

Another lifting day.

Over head squat:

• 5 x 95, 5 x 135, 3 x 155, 3 x 175 (new PR)

I am going to lock this movement down. As far as I'm concerned, this is the king of squat movements. My goal is 15 x 185 and 1 x 225.

Clean and jerk:

• 5 x 3, 135

I did 4-5 reps on most sets. This is light weight, worked form. My form needs a lot more work. Now I just muscle the weight.

Areas to improve:

• getting my elbows around quickly
• catching with a good shelf
• jumping my legs to full extension

I finished with:

dead hang pull ups chest to bar:

• 5 x 5

This is another movement I'm going to hammer.

SFG WOD 100901 -- pull ups

This was the worst workout I can remember. I'm glad I went, but I should have sat this one out. I was running on 4 hours of sleep and 4 hits of Benadryl.

Max dead hang pull ups: 13

4 rounds of:

• handstand wall walks
• 10 ring dips
• 10 ring push ups
• 10 pistols right leg
• 10 pistols left leg

My left leg is weaker than my right. I knocked out the right leg pistols unbroken but needed breaks for the left.

In 6 minutes, AMRAP:

• 10 thrusters (95 lbs)
• 10 pull ups

My result: 3

After the first round of thrusters my heart started racing and beating irregularly. I actually broke and rested after the first 10 reps which I have never done before. I forced myself through 2 rounds then called it quits. I was running on empty and it was no time to be a hero.

Anyway, the best response to this kind of workout is forgetting it and resting up for the next one.

Coming off the long, brutal rugby season, I'm not going to be too hard on myself. But it's time to get back in gear and start hitting PRs. My strength is way down from peak.