WOD – December

I will be following TF Black Competitive for this month.

12.31.13

Alotta Tabata
4 consecutive Tabata’s of:
Pullups
Pushups
Situps
Squats

Results: I scored 340 which is 7 better than the last time I did it, but I expected to do much better. I have excuses…and then I have the realization that my pullups aren’t advancing as they should.
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12.30.13

Back to business

WOD 1
“Annie”
50-40-30-20-10 of
Double unders
Situps

If that feels OK

“Lynne”
5 rounds for max reps, not time:
Max reps bench press at body weight
Max reps pullups

Results: Back felt great. 8:58 Annie (over 1 min PR). At 215 pound bench, Lynne went 14 bench, 12 pullups, 11 bench, 12 PUs, 7 bench, 12 PUs, 7 bench, 12 PUs, 4 bench, 13 PUs.
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12.28 and 12.29.13

Didn’t do jack either day. Coached on Saturday and it was REALLY hard to not lift. I have to get back to moving on Monday..
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12.27.13

Rest day
Woke up and got out of bed today with NO issues! Back is feeling great and it is going to be REALLY hard not to workout in the very near future. I will stay away from the gym entirely this weekend…but Monday? Going to be tempted to do something like Annie…
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12.26.13

Rest day – again…this is going to suck for the next week.
Saw the chiropractor again and am feeling a LOT better. Andrea Ager is coming to our gym next Saturday and my goal is to be ready to lift when she visits.
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12.25.13

MERRY CHRISTMAS!!!
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12.24.13

Rest day – back is stiff as hell this morning. Muscle stiffness. Icing it at 3:45am… Started feeling quite a bit better last night, which gives me hope that if I move it will feel better. I will try to go for a nice walk today.
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12.23.13

Warmup

Strength

Time under tension overhead squat
6 second decent, 2 second hold at the bottom, 1 second up
5-5-5-5 @ 55% of 1RM

Skill
Weight vest box jumps
1 every :10 at 30″ for 4 minutes

WOD
800m run
5 rounds of…
5 Front squat (from the ground at 65%)
15 burpees

Result: I made it through the OHS and box jumps and then as I was working up to my front squat weight my back seized…bad. Looking for a chiro today and plan on taking at least a week off.
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12.22.13

Warmup
Lots of rolling for my back, double unders, PVC OHS, then shrugs/power clean/front squat/behind the neck press with PVC first then 45# bar

Strength
Clean and jerk ladder
start at 65% and increase by 10lbs per minutes
then
Front squat
1-1-1-1-1 @ 90%

WOD
10 clean and jerks @50%
100 double unders
10 clean and jerks @ 60%
50 kettle bell swings
10 clean and jerks @70%
25 pull ups

Result: 135-215 (225f) on the clean and jerk ladder, 235 for front squat. 12:02 for the WOD with 115, 135 and 160 C&J.
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12.21.13

Rest Day. I want it to be an active rest day, but I had to work from midnight to 5am Saturday morning and then coach at 9am. Instead of active rest day it will be a napping sort of rest day.

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12.20.13

Warmup
Jumping jacks and then PVC work to loosen up the joints for the movements in the WOD then slowly warmup to all 3 movements with weight.

WOD
With one barbell, taken from the ground…
30 dead lifts @ 275#
20 burpees
30 back squats @ 185
20 burpees
30 shoulder to over head @ 135

Result: 18:53 and that was heavy.
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12.19.13

Warmup
PVC pass throughs, a few overhead lunges, squats, and a few minutes of jump rope work.

Strength
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg)
Jerk (165lb / 75kg)

WOD
4 rounds of
40 double unders
10 pistols

Result: Only 20 reps of C&J, really disappointing. 5:55 for the WOD with not all pistols to full depth. Double-unders did feel good for once, so I did 100 for time and set a PR at 2:30 after the WOD.
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12.18.13

Warmup
Pass throughs using a green band, joint rotations/mobility or whatever it’s called – loosening up the joints, air squats, prison squats then 5 minutes jumping rope/double unders

Strength
Back squat
5-5-5 @ 75%
2-2-2 @ 85%

WOD
10 snatches (70%)
20 box jumps
30 Toe to bar
40 burpees
30 Toe to bar
20 box jumps
10 snatches

Result: 215 and 235 back squats. I tore after 10 T2B so I did the rest on the floor with 135# snatch and 24in box it took me 12:19.
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12.17.13

Warmup
PVC pass throughs, squats, joint “stretching”, PVC squat cleans – focusing on form

Skill
Clean complex
1 High Hang / 1 hang from the knee / 1 ghost ride (just off the ground)
Send off on the minute starting at 50% of power clean max and increasing by 10lbs per minute

Strength
Time under tension dead lift (Clean grip)
1 up, 5 down.
5-5-5 @ 55%

WOD
Ladder- 3/3, 6/6, 9/9, 12/12, 15/15…. continue by 3 for 12 minutes
Pull ups
Wall ball (30# if you’ve got it)

Result: Clean complex (all squat cleans) 115-175, 185f. Deadlift at 205. I made it through 18/18 in the WOD + 15 pullups.
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12.16.13

Warmup
PVC pass throughs, About 20 air squats, wide leg inch worms + pushups, bar only front squats, jumping jacks and jump rope

Skill
Drop squat (Front)
Completely release at the top and catch at the bottom of the squat removing the eccentric phase.
5-5-5 @35-40% of front squat max

Strength
Jerk
1 power / 1 split On the minute
Start at 65% of 1RM, increase 5lbs on the minute ladies, 10lbs OTM gents.

WOD
3 rounds of…
1 minute Handstand push ups
1 minute calorie row
1 minute kettlebell swings
1 minute rest

Result: I used 95# for the drop squat and then just started my power/split jerks from there. I increased by 10# and went 95, 105, 115…205, 215, 225f. We lost our rower so I subbed double-unders and then figure I would force myself to work on kipping HSPU and not count my reps for the WOD. I would say it worked because my first kipping HSPU didn’t happen. My first was more like a “kip” followed by a strict HSPU. The third round, however, I linked together 3 kipping HSPU. Now we’ll see if I can take that to a WOD in the near future.
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12.15.13

Rest day – doing the Manitou Incline with some other members of my gym – just under 45 minutes to complete.

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12.14.13

Warmup
PVC pass throughs, lunges and squats and then slowly – SLOWLY – warmed up to the weighted, seated box jumps

Strength
1 weighted box jump every 15 seconds for 5 minutes.

WOD 1
As much distance as possible in 4 minutes of….
Front rack walking lunges (165/115)

WOD 2
8 minute AMRAP
6 Hang cleans (60% PC 1rm)
9 Box jumps
12 Push ups

Results: 65 barbell for box jumps, 65 feet of distance for those lunges (HEAVY) and 6+6 AMRAP
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12.13.13

TF Black
Warmup
PVC work and slowly warmup the squat, knees and shoulders.

Strength
Find 1RM snatch
Find 1RM clean and jerk

WOD
“Isabelle”
30 snatches for time (135)

Results: 165# snatch (5# under my PR), 215 C&J (tied PR), 2:44 Isabelle (20 second PR)
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12.12.13

TF Black
Warmup
Row 2k. 1st 500m easy pace, 2nd 500 comp pace, 3rd easy, 4 comp

Strength
For 6 minutes, every 30 seconds:
1 squat clean from 20in box at 70% 1RM

WOD
20 turkish getups

Results: I used 165 for the clean from boxes and got up to a 80# getup using a barbell.
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12.11.13

Warmup
Banded distraction of hips, hamstrings and using bands to stretch shoulders/chest. Jumping jacks and inch worms.

Strength
1-1-1 jerk @75%
1-1 jerk @85%
1 jerk @92%

WOD
5 ring dips, 1 jerk (80% 1RM)
10 ring dips, 2 jerks
15 ring dips, 3 jerks
10 ring dips, 4 jerks
5 ring dips, 5 jerks
40 burpees

Results: 175, 185, 215 for the jerks. 10:07 for the WOD using 185 for the jerk weight.
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12.10.13

Warmup
500m row, lots of PVC pass throughs, slowly work up to snatch pull weight

Strength
Dynamic snatch pull from 4in blocks
2 every :30 at 105%-110% of snatch 1RM for 9 minutes
then
“Heaving snatch balance”
3-3-3 @ 80% snatch 1RM
1-1-1 @ 90%

WOD
16 total minutes of….
10 Ring rows on the even minute
10 GHD sit ups on the odd minute

Results: I used 185 for the snatch pull. 95, 95, 115, 125, 135f, 135f for heaving snatch balance. I completed the WOD, but not all GHD were full range of motion.

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12.9.13

Warmup
Jumping jacks, air squats, PVC overhead squat then slowly warmup to front squat weight

Strength
Front squat
1-1-1-1-1 @ 90% or more of 1RM

WOD
6 rounds of…
2 minutes to…
200m row
9 thrusters
AMRAP double unders
rest 1 minute

Results: I PR’d my front squat at 255. I completed something like 33, 21, 19, 13, 20, 21 double-unders for the 6 rounds of the WOD.

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12.8.13

TF Black
Warmup
PVC pass throughs, scat pullups, jump rope, light KB swings and light overhead squats

WOD
100 pullups
100 KB swings
100 Double unders
100 OHS @95#

Results: 34:46. I’m not sure what was up with my grip, but on the pullups, right from the start, my hands kept slipping. I couldn’t establish a good grip on the bar and it took me about 9 minute to do the pullups. Chalk didn’t help, I tried several bars, nothing.

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12.7.13

Rest. Day! My legs are dead.

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12.6.13

Warmup
Couch stretch, a few T2B, trunk twists, air squats, then squats with bar and work up to WOD weight.

WOD
10-9-8-7-6-5-4 back squat at 70% 1RM
10-11-12-13-14-15-16 Toe to bar

Extra
Working posterior chain
KB straight leg dead lifts on boxes with the KB dipping well below the top of the box (2 boxes, 1 foot on each box with KB dropping between boxes)
Weighted good mornings with barbell

Results: 190 for the WOD and my legs are toast. When I was brushing my teeth this morning my legs were shaking…15:38 for time on the WOD.

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12.5.13

TF Black
Warmup
dynamic warmup that included jumping jacks, lunges with trunk twist and inch worms

Strength
Thruster ladder
1 Every minute on the minute starting at 145/105 and increasing by 10lbs each minute (I’m going to start at 125)

WOD
15 thrusters at 185, 20 at 135, 25 at 115, 30 at 95
1 muscle up every minute on the minute

Results: I made it to 195 for the thrusters and didn’t attempt 205 because I couldn’t clean it…I should have racked it and tried it. Im sure I could get it. It took me 15:20 (or thereabouts) for the WOD. That sucked..

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12.4.13 – part 2

Warmup

Strength
2 FS EMOM for 20 min

Results: I used 225 and until about the 16th round I thought it was too light…then it got heavy.

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12.4.13

Warmup
500m row, then dynamic warmup that included jumping jacks, lunges with trunk twist and wide leg inch worms

Strength
at 60% of Deadlift 1RM
1 deadlift (clean grip), 3 dynamic hip extension (think about the final extension of your clean), lower from hip slow (5-6 full seconds from hip to ground)
Complete 10 total rounds. Recovery between sets is up to you
Then
4 rounds of (8 total minutes)….
10 strict pull ups on the even minute
10 heavy KBS on the odd minute

WOD
2x500m row
rest 1 minute between

Results: I used 200 for the deadlift/clean complex. I had to alternate my grip for the strict pullups and completed 10 pullups in every round except the final round. I used a 70lb KB. I rowed in 1:39 and 1:43.

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12.3.13

TF Black

Warmup
Dynamic warmup that included jumping jacks, lunges with trunk twist and wide leg inch worms. Then burgener warmup with PVC and then with barbell.

Strength
5 rounds of…
Even minute- Snatch at 85%
Odd minute- 10 burpees
Then 5 rounds of…
Even minute- Snatch at 90%
Odd minute- 8 burpees

WOD
9-6-3
Hang snatch (70% snatch 1RM)
HSPU

Results: 150/155 for the EMOM and 125 for the WOD and 5:04 time.

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12.2.13

TF Black

Warmup
500m row, PVC pass throughs and using PVC to work on front squat, press and squat clean technique

Strength
Bear ladder
on a 90 second send off complete 1 round of the bear. (P. clean / F. squat / P. press / B. squat / P. press)
increase by 10 pounds every 90 seconds.
Fellas start at 155
Ladies at 105
continue up the ladder until failure

WOD
10 minute ladder of…
1 hang squat clean > 1 front squat
5 burpees
1 HSC > 2 FS
5 burpees
1 HSC > 3 FS
5 burpees
1 HSC > 4 FS
5 burpees

*HSC at body weight or above.

Results: I started the bear off at 125 and went up by 20lbs and failed at 205. I used 185 for the WOD and finished 7 rounds.

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12.1.13

Rest Day

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