Top Posts Tagged with #wodlog

Training mon July 23

Only 2 people showed up to the 6:30pm class at hybrid athletics today and they were 2 of the girls from their CrossFit games team so I figured they could get away with minimal coaching so I did the wod with them :) Strength Barbell complex to be completed unbroken 1 set every 90s for 12 rounds. Increasing load. 1 Deadlift 1 hang power clean 1 hang squat clean 1 front squat Started at 135lbs and built up to 265lbs in the 2nd last set. Caught the hang power clean a little funny and it hurt the shoulder so didn't try again after. Catching 265 on the way down (going into hang squat clean) was a bitch. 265lbs is definitely a hang squat and hang power clean pr so I'll take it! Wod Elizabeth 21-15-9 Ring dips and cleans @ 135 I can't ring dip (shoulder) and 135lb cleans are absurdly light for me so... 21-15-9 Power cleans @ 185lbs Narrow pushups with hands on slam ball (fingers in a triangle) I believe my time was around 9min... Might have been 7 though... Good stuff.

#wodlog #barbell complex #hang squat clean #hang power clean #pr #pb #front squat #emom #elizabeth #pushup #power clean

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Wednesday July 11th Training

Did a variation on the programmed class wod today. Can't do wallballs or full KB swings

Warmup:

spin / v02 max from 10

WOD:

40 Air Squats 20 2pood Russian KB Swings (unbroken) 400m Run

I actually got a slight burn during the runs... I obviously need to run faster.

time was around 23min I believe... might have been 21...

Forearms are pretty jacked up and my calves are still on fire from mondays flight simulator!

#wodlog #air squat #squat #vo2 #kb #kettlebell #swing #2pd

Tuesday July 10th Training

Day 2 at Hybrid.

Friend came to visit at hybrid. Played with some toys.

SWOD:

Squat 5x3

Built up to 315lb then did 4x3 @ 315lbs Felt a lot heavier than it should have. lack of sleep?

WOD:

2min amrap prowler pushes with 90lbs on it 25 yard turd was 1x.

2min amrap 650lb Tire Flips.

rest 1 min. x3

Sleds were 6/4/3 Tire Flips were 12/9/7

Ive got some pretty serious marks on my arms and shoulders from the tire flips! Oy!

#wodlog #tire flip #amrap #prowler #sled #squat #3rm

Sunday June 17 Training

Coaching a private client today. Joined in for a bit of it. Just some random stuff.

3x 10 Deadlifts @ 135/145/155 control down, speed up.

3x Power Clean @155 - mostly just testing shoulder

1km Row Sprint Time: 3:20.

definitely not happy with that, hangover fail.

Fell off the bandwagon a bit this weekend with training and diet, but it felt good to get out and be social too. Back to the grind.

#1km #deadlift #row #sprint #WODLOG

Friday June 15 Training

Some friends were getting together at the park to play softball friday night. There's no chance I'm throwing a ball with my shoulder so I just came along to hangout and ran some sprints etc.

Didn't have a watch with me so no timing. Just went hard.

3-4km Jog Warmup (couple laps of the whole park)

Dynamic Stretch

WOD

50 Lunges into 50m max effort sprint Jog Back x2

100m Accelerating sprints - full speed by 50m Jog Back x4

God awful experience.

#100m #lunge #sprint #WODLOG

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Wednesday June 20 Training

Meant to hit the group class at 5pm at Studeo 55 but turns out there isn't one! Oy.

Warmup 500m easy row alternating 100m @1:50 and 100m @1:30 pace.

Dynamic Stretch and whatnot.

WOD

500m Row Sprint time: 1:23.5

Really wanted 1:21 or lower but considering how little cardiovascular training I've done I'll take this. I think its a .5s PR so won't complain.

Held a 1:18 pace solidly until 350m in everything fell apart.

SWOD

Was planning to do 2 reps every minute going up by 10lbs from 275+ but 305 felt awfully heavy and the lack of sleep all week caught up with me hard.

Every Min...

255 x2 265 x2 275 x2 285 x2 295 x2 305 x2 - barely. oy.

Followed with 4 sets of 275x3 with 2-3min rest between sets.

225 x5 to finish.

#500m #PR #row #squat #WODLOG

Monday June 11 Training

Started with 10miles on the bike for a warmup. Can't remember the time. Gear 14 kept it at 120+ rpm. Definitely got sweaty but legs felt good.

Got interrupted and didn't have time to finish the workout after.

#bike #WODLOG

Friday June 8th WOD

First workout at Studeo 55 open gym time. Great spot great people! Warmup: Did the class wod for a warmup 21-15-9 Wallballs 20# Kb swings Hollow rock getups Time: 5:42 WOD 1 power clean 135lb 2 squat cleans 135lb 3 thrusters 135lb 250m row 5 rounds for time Time: 9:32 Good hit. Was exactly what I wanted... Barbell complex ended up being a sort of 2min emom with a sprint that quickly turned into a recovery in between. Next time I'd go 3/3/3 or heavier or more rounds. We'll call this a 1.0 wod I'll try a 2.0 version soon!

#crossfit #wodlog #row #power clean #squat clean #thruster #135lb #1.0

Training mon July 23

#wodlog #barbell complex #hang squat clean #hang power clean #pr #pb #front squat #emom #elizabeth #pushup #power clean

•18+ Adults Only

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✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality

Anya is LIVE right now

FREE

Free to watch • No registration required • HD streaming

Wednesday July 11th Training

Did a variation on the programmed class wod today. Can't do wallballs or full KB swings

Warmup:

spin / v02 max from 10

WOD:

40 Air Squats 20 2pood Russian KB Swings (unbroken) 400m Run

I actually got a slight burn during the runs... I obviously need to run faster.

time was around 23min I believe... might have been 21...

Forearms are pretty jacked up and my calves are still on fire from mondays flight simulator!

#wodlog #air squat #squat #vo2 #kb #kettlebell #swing #2pd

Tuesday July 10th Training

Day 2 at Hybrid.

Friend came to visit at hybrid. Played with some toys.

SWOD:

Squat 5x3

Built up to 315lb then did 4x3 @ 315lbs Felt a lot heavier than it should have. lack of sleep?

WOD:

2min amrap prowler pushes with 90lbs on it 25 yard turd was 1x.

2min amrap 650lb Tire Flips.

rest 1 min. x3

Sleds were 6/4/3 Tire Flips were 12/9/7

Ive got some pretty serious marks on my arms and shoulders from the tire flips! Oy!

#wodlog #tire flip #amrap #prowler #sled #squat #3rm

Sunday June 17 Training

Coaching a private client today. Joined in for a bit of it. Just some random stuff.

3x 10 Deadlifts @ 135/145/155 control down, speed up.

3x Power Clean @155 - mostly just testing shoulder

1km Row Sprint Time: 3:20.

definitely not happy with that, hangover fail.

Fell off the bandwagon a bit this weekend with training and diet, but it felt good to get out and be social too. Back to the grind.

#1km #deadlift #row #sprint #WODLOG

Friday June 15 Training

Some friends were getting together at the park to play softball friday night. There's no chance I'm throwing a ball with my shoulder so I just came along to hangout and ran some sprints etc.

Didn't have a watch with me so no timing. Just went hard.

3-4km Jog Warmup (couple laps of the whole park)

Dynamic Stretch

WOD

50 Lunges into 50m max effort sprint Jog Back x2

100m Accelerating sprints - full speed by 50m Jog Back x4

God awful experience.

#100m #lunge #sprint #WODLOG

•18+ Adults Only

Watch Anya Live on Cam

Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.

✓ Live Streaming✓ Interactive Chat✓ Private Shows✓ HD Quality

Anya is LIVE right now

FREE

Free to watch • No registration required • HD streaming

Wednesday June 20 Training

Meant to hit the group class at 5pm at Studeo 55 but turns out there isn't one! Oy.

Warmup 500m easy row alternating 100m @1:50 and 100m @1:30 pace.

Dynamic Stretch and whatnot.

WOD

500m Row Sprint time: 1:23.5

Really wanted 1:21 or lower but considering how little cardiovascular training I've done I'll take this. I think its a .5s PR so won't complain.

Held a 1:18 pace solidly until 350m in everything fell apart.

SWOD

Was planning to do 2 reps every minute going up by 10lbs from 275+ but 305 felt awfully heavy and the lack of sleep all week caught up with me hard.

Every Min...

255 x2 265 x2 275 x2 285 x2 295 x2 305 x2 - barely. oy.

Followed with 4 sets of 275x3 with 2-3min rest between sets.

225 x5 to finish.

#500m #PR #row #squat #WODLOG

Monday June 11 Training

Started with 10miles on the bike for a warmup. Can't remember the time. Gear 14 kept it at 120+ rpm. Definitely got sweaty but legs felt good.

Got interrupted and didn't have time to finish the workout after.

#bike #WODLOG

Friday June 8th WOD

#crossfit #wodlog #row #power clean #squat clean #thruster #135lb #1.0

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