ABC...even if that means DUKE

Anybody But Carolina....even if that means DUKE.  I would have preferred the dome just collapse on both teams, but no dice.

Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay.  I decided to partake after doing the strength portion of CFNE's WOD today.

Hang Squat Snatch 1RM
worked up to 135x1
missed 145

Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb

Double Unders....these could always be faster.  I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to.  Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal.  Usually in sets of 2...or 1.  I just couldn't manage to get in a rhythm with them today.  I believe I started the Squat Thrusters around 13 min...

Time: 17:08

OH, and the first Games Open WOD gets posted.....TOMORROW....shit!

I Hate Spiders

After seeing what today's WOD was going to be I decided to ditch my much needed rest day.  The workout appeared a week ago on the CF Mainpage and recently on CF New England's site as well (possibly the same day).  I had no idea what time would be considered good, I just wanted to push myself and see what I could do.

Dave led today, as he usually does on Thursday, and the focus was on muscle-ups.  He suggested I work on strict false grip MUs instead of adding weight to my kipping ones.  He knows more than Paul Potorti...and me.  I did a few strict MU, but my main focus was on mobility and warming-up.

I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)

"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups


The fastest time on the board prior to "3,2,1...GO" was around 14 minutes.  My only goal was to go sub-14 and push as hard as I could. 

The rounds went (to the best of my memory) like this:


[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this.  The challenge was that too much kipping motion would make the plates swing too much.  I had to abandon my kip and did all of these pretty strict.  I believe broken into a set of 10 and 5.

21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on.  I did 7, 8, and 6 instead. 
21 W. Pull-Ups @ 20lb - Used a weight vest for this.  One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar.  I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.

36 Thrusters @ 65lb - My goal was 3 sets of 12 reps.  I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe.  I managed 12 Pull-Ups before dropping and then jumped up and did another 10.  The last 14 were broken a bit since my arms were not cooperating.


Overall time for the WOD was 10min 10sec

Overall, this workout was actually pretty fun.  I still hate spiders.  Only slightly less than Paul Potorti.

The off day that never was...

Paul Potorti shout out!  I feel like Paul, who never takes a much needed rest day.


I'm going to start ramping up my training over the next few weeks in preparation for CF Sectionals...I think I said that last time (expect to hear it a lot more over the next few weeks).  Anyway, I had planned tonight to be active rest, but decided to do a WOD with my weaknesses....after a little strength fun of course!


Mobility warm-up for hips and back


Max Weight Squat Thruster
75x5
95x3
115x1
145x1
165x1
175x1
185xF

Got 185 to just above my head, but couldn't lock it out.  Since I intended today to be rest I just decided to stop there...


Row warm-up
500m - 1:39.85 (PR by 6 sec...and I don't ever row)


Row Your Rope
100 Double Unders
1000m row
100 Double Unders
8m 11sec

Smoked

Today was rushed, as are all Wednesdays due to the craziness of my schedule.  I got in a quick workout (with minimal warm-up).


Deadlifts
335x3x5

Press
115x3x5


AMRAP 8min
1 KB Swing/1 Squat thrusters, 2 KBS/2SQT, etc. etc.

70lb KB, 95lb barbell

Only made it to 8 rounds + 9 KB Swings...my legs and lower back are fried after the past few days (whine)

Lazy Sunday

Rest day today...nothing but laying around and eating/watching TV.

I remade my Chipotle meal from Friday night using Meat House steak tips...AWESOME.  That combined with my shake was a nice 2200 calories.


Ultimate Conditioning - Sunday 1/23/2011

Warm-Up
Wall Ball, 20/14
Pull-Ups
Burpees
Squats
Sit-Ups
1 min rest
3 Rounds - 45sec. each station

WOD - from Again Faster
8min As Many Rounds As Possible
KB Swing (52/35)
Squat Thruster (75/45)
1 of each, 2 of each, 3 of each, etc. until 8min is over.