WODs for the Week: 111212 - 111217

MONDAY 12-05-11

WOD
Back Squat
2-2-2-2-2-2-2


Good work by Ty, Brent, and Louis this morning. Brent held a consistent 185-205 for each lift while Ty quickly jumped to 205 and had one attempt at 225. Louis climbed the ladder, reaching just shy of 300 by the time the work was over. He then hit a big 5RM PR at 331#. 

Warm Up
- 400m front/back run
- Instructor led stretch
- Broad jump max

Strength/Skill
- 5 min work on double unders
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Tuesday 12-06-11

WOD
10 x 100m sprint


Mother nature really doesn't want us to sprint. Actually because it was pretty slick due to light rain we went with "Tababta This" today and will make up sprints tomorrow, weather permitting.


Scores were as follows:
Louis: 38 (pr)
Mitchell: 40
Brad: 28


Really proud of Louis for finishing a Tabata Rx'd and with a PR. Brad and Mitchell had great performances and I really appreciate them coming in this morning.
Stephen hit the CFE metcon which looked awful. I'll have to ask his score but he never stopped moving between pullups, ring dips, and double-unders.


Louis guided me through Tabata This as well after class today. My final score of 49 reflected a new tabata squat pr with a consistent 21 reps. Push ups seemed to be my weak link but they were the last movement during the cycle and the score of 10 on my pullups took its toll.


Rather than the planned strength/skill work posted below Mitchell wanted to get the best of our broad jump mark from yesterday and easily moved past the 7 1/2 feet from yesterday. That prompted a jump off which he still ended up winning pushing  the mark just past 8 feet.

Warm Up
- 100m run followed by 10 box jumps x 3
- 100m run followed by 5 pullups x 3
- 100m run followed by 10 v-ups x 3
- Spend 5-7 min working on hamstrings (inch worms, back and forth, mtn climbers, grasshoppers, lunge toe touches)

Strength/Skill
- Hang power snatch (work up to a heavy single or skill work)
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Wednesday 12-07-11

WOD
"Tabata This"


Since we went "Tabata" on Tuesday, today was sprint work as it was warm(er) and more importantly, dry. Ty was able to complete all of his efforts in the 18-23s range while Brent stayed mostly in the 20-21s range with a low of 17s. Big Brad crushed his final attempt at an impressive 12.9. That's moving!

Warm Up
- 10-15-20 air squats with :30 rest after 10 and 1:00 rest after 15
- 10 kipping swings
- High knees down and back
- 10 v-ups
- Lunge twists down and back
(^ x2 after squats)

Strength/Skill
- Turkish get ups (5 minutes)
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Thursday 12-08-11


WOD
5 rounds of:
- 15 Thrusters 135#
- Run 400m


This is easily the warmest morning since starting WODs at Ultimate and we took advantage and hit this outside. The run was closer to 450m than 400 but we'll get that sorted out from the roll up door very soon. 


Brent: 19:10 (3 rounds - 65# for 1 round and 45# for the final two)
Austin: 20:05 (5 rounds - 45#, front squats for the final round)
Louis: 25:05 (rx'd for 55 reps, 20 reps at 115#)
John: 15:25 (95# for all)

No getting around this as a difficult WOD due to the high volume thrusters. Everyone tackled their challenges like champs though and I was really pleased to see Austin use his shoulder coming back off of a football injury a few weeks ago. The word of the day was "consistency" and I think that was really apparent.

Personally, I dropped my weight down to see how my tight back would respond. So far so good. Because of that drop in weight I wanted to perform the WOD unbroken which I was able to accomplish. 


Warm Up
"Track warm up"
- High Knees
- Hurdles
- Lunge toe touch
- Rev Lunge
- Broad jump


- Instructor led stretches


Two Rounds (slowly) of:
- 10 Sotts press
- 10 pullups
- 10 up/downs


Strength/Skill (after WOD)
- Box jump work (5 min) - work on one aspect of the movement
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Friday 12-09-11


WOD
Power Clean 3-3-3-3-3


Brad Harris: 222-266-288-201(7 reps)
Ty Humble: 155-155-175(1)-175
Austin Riggs: 155-175-201(f)-133
John Prince: 155-175-201(pr)
Louis Marascalco: 175-201-227(1)

Warm Up
*10-15-20 up/downs (rest :30 after 10 and 1:00 after 15)
*Instructor led stretches
*The Bear warm up complex (5 cycles) x 3


Strength/Skill 
none today



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THURSDAY NOVEMBER 24TH 2011

THURSDAY NOVEMBER 24TH 2011 Happy thanksgiving everybody. I'm posting from the iPad so this may or may not get formatted. No real WOD today as I'm sure everyone is eating/watching football for time. I did about three hours of leaf raking followed by an actual WOD - 5K Grace. Actually I decided to run a 5k and did a "buy in" before of as many clean and jerks as possible without setting the bar down. I choose 115# for a few reasons and managed 20 reps before taking off on the run. Tried to just enjoy the day and ran slow - about 24-25 min. Finished with ten more clean and jerks after the run. This is bad programming and not something I recommend but it is what I wanted to do today. We all have so much to be thankful for and I hope you all count your blessings as the day unfolds.

TUESDAY OCTOBER 25TH, 2011

MONDAY OCTOBER 24TH, 2011 

WOD

800m splits x 4
Run 800m for time. Rest 2 min between efforts. Hold splits within 15 seconds.


Split results (low-hi)
Stephen: 2:40 - 3:04
John: 3:05 - 3:27
Louis: 3:28 - 3:47


Louis actually managed a negative split on his last round which is pretty impressive but also may be due to the fact  that he downed about 6pz of meat an hour before the workout.


For my part, I felt really slow. We all agreed that the deadlifts from Sunday had our legs feeling heavy, but the last few mono-structural days have been a little disappointing. The odd thing for me was that I felt like I could hold that pace for a while, but couldn't press to go significantly faster.

Warm up

- 400m run
- Stretch
- Money bars
- 50m bear crawl
- Stair Work (broad jump up bleachers)
- Burpees (number of burpees corresponds with number of jumps - if it takes you 7 jumps, do 7 burpees)
- 50m backwards run
- 10 Knees to Elbows
(preform above x3 after stretches)

FRIDAY OCTOBER 21ST, 2011

Friday OCTOBER 21st, 2011

WOD

100m sprints for time - 10 rounds
1:30 rest between rounds


Amended this to Rows for two reasons. 1 - it was literally freezing outside, which isn't a great excuse not to workout but I'm calling it acceptable for all out sprint work. 2 - I really need to work on my row and 10 short splits could tell me a lot about how to improve technique to maximize power output.


My times ranged from 20.3 to 18.7 for 100m rows. I also used this opportunity to play with damper settings at 10, 7, and 5. Fastest split was my last.


Warm Up

- 800m run
- 7 min Hamstring/Glute streches
- 50 box jumps - 20"



Strength

- 3-3-3-3 Strict Press
95-115-125-135 - weight went up very easy this morning. 


Today's WOD seems pretty easy on the surface. I can tell you from experience, it is not. Last time I ran through this workout I really underestimated the recovery and the footwear. I'll wear a more supportive shoe this time and socks that don't slide around in my shoe. 


Try to keep your splits within 1 to 1.5 seconds and make sure you pay close attention to the prescribed rest.