An's W.O.D.
Skill work: cleans
Note about cleans: shrug shoulders before bring barbell up. Remember to thrusts hips for more power.
W.O.D.
"Cindy"
AMRAP in 20 Minutes
5 Pullups
10 Pushups
15 Air Squats
13 rounds and 5 push ups
Wednesday, June 23, 2010
An's W.O.D.
Perform the following on the minute for 10 minutes:
3 Squats - 75% of 1 RM
Sprint 50 yards
5 Strict Chin Ups
Completed 8 Rounds, but only because the trainer interrupted me by messing with my weights.
85 lbs squats.
Notes: This is a Crossfit Football workout. Also, went from 65lb back squats on May 12 to 85lbs today!
Perform the following on the minute for 10 minutes:
3 Squats - 75% of 1 RM
Sprint 50 yards
5 Strict Chin Ups
Completed 8 Rounds, but only because the trainer interrupted me by messing with my weights.
85 lbs squats.
Notes: This is a Crossfit Football workout. Also, went from 65lb back squats on May 12 to 85lbs today!
Monday, June 21, 2010
An's W.O.D.
20min AMRAP
5 Thruster (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
9 rounds completed
With 50lb
Note: Try Rx for this workout next time.
20min AMRAP
5 Thruster (95/65)
7 Hang Power Cleans (95/65)
10 Sumo Deadlift High Pull (95/65)
9 rounds completed
With 50lb
Note: Try Rx for this workout next time.
Friday, June 19. 2010
An's W.O.D.
5 Rounds
5 Deadlift 225/135
10 Burpee Pull-ups
My time: 9:25
My modification: deadlifted 115lbs, burpee pull-ups with box.
5 Rounds
5 Deadlift 225/135
10 Burpee Pull-ups
My time: 9:25
My modification: deadlifted 115lbs, burpee pull-ups with box.
Meet Kai
Kai is joining me in co-authoring this riveting and exciting blog. I'm sure the millions of readers out there will be thrilled. He recently became a member at Costa Mesa Crossfit and will start monitoring his progress here. It will be nice to have someone share in my victories and in my suffering. And it will be a good way to stay in touch while we're on opposite coasts. Welcome Kai! Let the madness begin.
Wednesday, June 16, 2010
An's W.O.D.
Skill work: Ring dips 3x12
Notes: improved from assisted box dips to negative dips!
W.O.D.
12 Minute AMRAP
5 One Handed Overhead Squats Left Hand 45/30
5 One Handed Overhead Squats Right Hand 45/30
100 Yd Sprint
If you drop the kettlebell or dumbell, you have to do 10 Burpees at that time.
I completed 9 rounds with 8kg kettlebell
Notes: GO HEAVY ON KETTLEBELLS!!! Did 1 pood kettlebell swings on May 3 and May 13.
Skill work: Ring dips 3x12
Notes: improved from assisted box dips to negative dips!
W.O.D.
12 Minute AMRAP
5 One Handed Overhead Squats Left Hand 45/30
5 One Handed Overhead Squats Right Hand 45/30
100 Yd Sprint
If you drop the kettlebell or dumbell, you have to do 10 Burpees at that time.
I completed 9 rounds with 8kg kettlebell
Notes: GO HEAVY ON KETTLEBELLS!!! Did 1 pood kettlebell swings on May 3 and May 13.
Monday, June 14, 2010
An's W.O.D.
AMRAP: 20 minutes
10 - Snatch 115/75
15 - Goblet Squats 1.5/1 Pood
400m Run
4 rounds+15 goblet squats
Modification: Snatched 65lbs, 16kg kettlebell
Notes: go heavier on the kettlebells next time. Try 1 pood! See May 3 and May 13 workouts!
Also, see June 2 workout. Improved from 45lb snatch to 65lb snatch!
AMRAP: 20 minutes
10 - Snatch 115/75
15 - Goblet Squats 1.5/1 Pood
400m Run
4 rounds+15 goblet squats
Modification: Snatched 65lbs, 16kg kettlebell
Notes: go heavier on the kettlebells next time. Try 1 pood! See May 3 and May 13 workouts!
Also, see June 2 workout. Improved from 45lb snatch to 65lb snatch!
Friday, June 11, 2010
An's W.O.D.
4 Rounds for time
10 Power Cleans 95/135
15 KB Swings 32/24kg
30 lunges (15 each leg)
Time: 13:06
Modification: 65lbs power cleans, 16kg KB
Notes: New trainer Sean. Also, see May 26 workout. I power cleaned up to 95lbs. Remember to power clean more.
4 Rounds for time
10 Power Cleans 95/135
15 KB Swings 32/24kg
30 lunges (15 each leg)
Time: 13:06
Modification: 65lbs power cleans, 16kg KB
Notes: New trainer Sean. Also, see May 26 workout. I power cleaned up to 95lbs. Remember to power clean more.
Wednesday, June 9, 2010
An's W.O.D.
“Karen”
For time: 150 Wallball shots, 20 pound ball
My Time: 9:36
Modification: 8 lb ball
“Karen”
For time: 150 Wallball shots, 20 pound ball
My Time: 9:36
Modification: 8 lb ball
Monday, June 7, 2010
An's W.O.D.
"Danny"
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
I did 3 rounds and 15 box pull ups
Modification: 65lb push press, stepping box jumps, box pull ups.
Notes: I need to stop doing stepping box jumps. Do REAL box jumps!
"Danny"
Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
I did 3 rounds and 15 box pull ups
Modification: 65lb push press, stepping box jumps, box pull ups.
Notes: I need to stop doing stepping box jumps. Do REAL box jumps!
Friday, June 4, 2010
Wednesday, June 2, 2010
An's W.O.D.
Snatch: 5,3,2,1,1,1 (PR Attempt)
Push Press: 5x5 (stay with same weight)
I did:
Snatch: 45 lbs
Push press: 45, 45, 55, 55, 65 (forgot to stay with same weight. oops.)
Finish with:
150 Double Unders
50 KTE
My time: 12:40
Modification: 450 regular jumps. Fuck you double unders.
Snatch: 5,3,2,1,1,1 (PR Attempt)
Push Press: 5x5 (stay with same weight)
I did:
Snatch: 45 lbs
Push press: 45, 45, 55, 55, 65 (forgot to stay with same weight. oops.)
Finish with:
150 Double Unders
50 KTE
My time: 12:40
Modification: 450 regular jumps. Fuck you double unders.
Saturday, May 29, 2010
An's W.O.D.
Mean Fifteen
15 deadlifts
15 burpees
15 dumbell thrusters
15 pull ups
Time: 17:48
Mean Fifteen
15 deadlifts
15 burpees
15 dumbell thrusters
15 pull ups
Time: 17:48
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