feb 9, 2012
67 comments
02/09/2012
function
as many rounds in 12 minutes:
run 200 m
AMRAP chin ups COVP
being
A. build to a tough 10 unbroken reps per arm with KB TGU - rest as needed b/t sets
B. thruster speed practice - take from ground - like workout start; 5-10 reps/time; rest 1 min x 3-4
C. tabata push ups - total
will
5 min @ 70%:
row 10 strokes
7 knees to elbows
rest 2 min
5 min @ 80%:
15 double unders
5 burpees
rest 2 min
5 min @ 90%:
5 SDLHP- 95/65#
10 sit ups
rest 2 min
5 min @ 95%:
row 10 strokes
5 burpees
F - post total reps
B - post loads/reps
W - post notes
Will
5 rounds + 10 strokes
9 rounds
7 rounds + 5 sdhp
7 rounds + 10 strokes
The overall feeling is not good, as it have been the last 10 days. I cant even do a burpee with speed. I cant figure out the problem. I really need to get my self together.
Working out in a hotel:
5k on treadmill - 20:15
Paced too slow in the beginning. Should have been somewhere around 19:30
My mouth has been getting unusually try lately during my workouts. Anyone else ever had problems with this. Really just started in the last month or so.
Any Dawgs have suggestions on how I could improve muscle ups? After yesterdays being workout, I realized I have a lot of work to do with this movement. Was thinking throwing them in on Thurs/ Sun, post workout? Dont know if the focus should be on strict, kipping, weighted, etc... or a mix? Any and all suggestions are welcome. Thanks!
@ Paul Smith
You seem to be describing cotton mouth if I am reading correctly? Yes, I tend to get that at times too but its usually user error. Either too much caffeine prior to workout, inadequate hydration, or some sugary fruit can do that. I usually drink 2-3 liters of water a day (not enough but im lazy about it) and if I do less than I get bad cottonmouth during training sessions.
So basically try to hydrate and if you drink coffee, "chase" it with some water. Hope that helps
Also, contrary to what most people think, you dehydrate faster in cold weather if exposed for prolonged periods (don't know what kind of climate/area you are in) but you may need to up your daily water rx for that reason as well
Will
6 rounds + 10 strokes
9 rounds + 8 double unders
10 rounds + 2 SDHP
7 rounds + 10 strokes
Ready for a rest day!
A. 10/10@24kg. 10/7@28kg - left arm too weak.
B. AMRAP 20s thrusters@42.5kg: 10, 10, 10, 10
C. 22, 14, 11, 7, 7, 7, 7, 5 = 80 (Crash! Burn!)
* 3 of the thruster rounds the tenth rep was finished just after 20s
* shoulders are worked hard in every possible direction the last few days, and they have taken it good. Nice.
@ Samuel David
You were reading correctly. I meant to say dry instead of try Thanks for the advice. I do drink coffee right before I workout, because I typically workout first thing in the morning and it helps get me going. I am probably not drinking enough water either. May try laying off the coffee and see how I do.
Being
A. 9.5L/8R @ 53#....not sure what happened?
B. 95 for all sets....mild L wrist pain
C. 67 reps
*im pretty beat down lately. Need to rest up.
WILL
5 rounds even
9 rounds even
10 rounds even
7 rounds + 8 strokes
Felt great. Might have been a little soft on the first couplet, I find it hard to locate my 70%.
@ Paul Smith -
I workout 530a as well. Coffee, though not needed, does give a little boost in the early am. I found that a glass or two of water after dinner, then one glass first thing am before the coffee allowed me to keep the coffee and stay more hydrated. Good luck.
Function AM - 90 Pull ups
25, 20, 12, 15, 15, 3 (as time ran out)
Done over again, I would take a little more time before getting up on the bar after the run, cut out the last run, and probably get a better score. Pulling feeling better, but still fatigued from last week's strict pulls and muscle up fiasco. Live and learn.
Being from 2/4
95/105/115/125/135
12/12/11/12/11
+
104 cals in 5 minutes.
"will"
7 Rds even
9 rds plus 15 DU and 2 burpees
11 rds plus 1 SDLHP
8 rounds plus 3 strokes
being
a. 9#, 15#, 20#, 25#
b. 65# first set of 10, 75# 3 sets of 10
c. 10 10, 9, 8, 7, 5,5,5
Being
Make up Jan 8
sub ring cu's and hand release push ups-for MU's 3 of each/per mu
4 rounds.
Kb's felt light.
Will
5 rds + 10 strokes
7 rds + 15 DU + 1 Burpee
8 rds + 1 SDHP
7 rds + 10 strokes + 2 burpees
Felt pretty good today, pacing was pretty accurate and felt I was pushing about 10% more per round. Lats were really tight on knees 2 elbows.
Off for some hockey and a massage later.
Being.
Yesterday at 80% due to cold.
5 rounds with 2 pood ( russian swing ).
@ Nick,
I'm in the same boat. I'm going to incorporate them in my warm up more often. focus on trying to get sets of 3-5 and work up from there, practicing false grip too.
I don't have much more input than that. Not really sure how else to tackle m/u proficiency.
Will
7 rounds
9 rounds
10 rounds + 5 SDHP
8 rounds
cotton mouth is a feedback mechanism for increased adrenaline - sips but not drinking sweetened beverages can help that as well as time to fatigue increase - just by changing the brain's feedback
intracellular hydration is due to hormonal balance AND sleep AND life, NOT as much based on daily actual water intake - its more about the water you are able to absorb...not the amount...but heat and humidity plays a LITTLE role
muscle ups - if you need work - practice 4x/week - 2 under moderate to higher stress, 2 under low stress and deep practice - both will get you better results over a long time - and ensure the volume islow but the practice is DEEP and perfect
Being
A. 10, 20, 35 (35 felt tough but solid, i have a 45# but stopped there as this is fourth day and probably will do some training as I'll be away for reserve training this weekend)
B. 2@75#x10 (about 20 seconds) 2x95#x5 (about 13 seconds)
C. 77 total (18,11,10,9,8,8,7,6)
Will
Workout complete did not keep track of rounds just focused on my body. Subbed Rower for DB rows.
70% could hang here forever
80% probably my worst
90% strong
95% loved feeling the difference between 90-95%
Great workout. I struggle at knowing my intensity and this was a great teaching tool for it.
Had 50 high school kids do it with me, some LOVED it and some are plotting my death.
coach, what do you mean by ' deep' practice for the muscle ups?
Being
A. 16 kg 10/10, 24 kg 10/10
B. Thruster @ 95lbs 10/10/10/10 all done in 17 sec.
C. Push-up tabata 8 sets of 10
Took it easy today for comp. this Saturday.
Will
6+4
7
9
7
being
A. 70 for both arms
B. 8 x 95, 7 x 105, 6 x 115, 5 x 125
C. 95
- TGU reps 8-10 equally challenging for both arms, likely a true 10RM
- stopped thrusters while still @ top speed, felt very good today
- went all-out each round, 25-17-12-9-8-8-8-8
"will"
1. 7 rounds
2. 9 + 10 + 3 ( or 10+ 10 + 3) lost count?
3. 10 rounds
4. 8 + 3 strokes
70% was an amazing pace really - pure recovery and technique work- emphasized ROM here
80% took 3 breaths in transition between exercises to ensure 80%
90% felt the best- could've sustained this for a long time
95% didn't feel bad- but workload for day was playing a part in fatigue more then pace..
Interesting MAP if that was in fact the intention.
Correction - I only did 10 double unders instead of 15.. Dammit
Will:
7 + 2 (approx 680m rowed)
9 + 6
11 + 9 (sit ups behind head to shoe/heel)
8 + 4 (approx 800m rowed)
All burpees strictish with jump and clap, no flop.
Being
A. 10/10@16 kg, 10/10@20 kg
B. 3x10@30 kg
C. 80 reps
Function
Didn't follow the wod for today, instead I went for an 8.5km ice skating, -17C, pitch black, around a lake that had a plowed track on it (2km lap) light up with torches and with classical music playing so loud that it could be heared even on the furthest part of the lake! People everywhere, retired couples, children you name it everyone was there!
I'm not sure if you have this type of skating like we have here in Sweden but I've linked a youtube clip of how it looks like:
http://youtu.be/QjN9J_MOXNE (peeeeerfect ice!)
being
A. #35 kb - almost didn't complete last 2 reps/arm
B. #95 - 5 reps - 11s
#115 - 5 reps - 12s
#95 - 10 reps - 22s
#115 - 10 reps - 25s
C. 82 reps
Being
A. 10/10@12kg. 10/10@16kg. 10/6@24kg - right (2nd) arm too weak.
B. AMRAP 20s fron squats (can't do thrusters at the moment)
11@30
9@35
9@40
7@45
C. 14-14-14-14-14-14-13-9 = 106
Being~
(good lord, I can hardly type...)
A) 35# KB - eff... about hit total muscle failure on very last rep - 10 in a row felt like 20 mins, seriously
B) 10 reps each set: 70# x 1, 75# x 3
- I don't get up in the morning hoping I can do thrusters, but these sets felt good
C) 88 total
- did HR push ups, shoulders were really really tired already and left one liking the HR better than just hitting 90 degrees, will mob out
I will have super sexy shoulders tomorrow!
@ everyone who prompted the MU work response, very cool! Thanks Coach, took notes and will be implementing.
70% - 5 and change. Felt easy. Used as a warm up.
80% - Lost count but tried to focus on easy breathing during double unders.
90% - 9+3 Sustainable
95% - Lost count again but rowed around 800m. Burpees felt great. This felt closer to 90% though.
Will
- Thoughts on each part: (Didn't bother keeping track)
Part 1: I share others' sentiment that it's tough to know what 70% feels like. Was never breathing hard. I guess I could've pulled harder on the rower and made it more difficult. Also, the first two rds I kipped way to hard like I was doing T2B and went through my arms a couple times.
Part 2: Tried out slow, controlled burpees instead of my normal sprint speed. Have to say I didn't feel like I was saving that much energy and they felt forced. DUs were kind of painful actually, my Achilles has been kind of jacked up since the day of 1000 DUs a few weeks ago.
Part 3: My sit-up cycle time is so slow this felt like 80% even though I was moving quickly the entire time.
Part 4: Felt the best, did near AFAP burpees, which felt better than the slow ones from Part 2.
Lastly, Tabasco sauce pre-WoD makes for a spicy training session.
"will"
M/23/193
1. 7 Rounds- 720m rowed
2. 9 Rounds
3. 10 Rounds
4. 8 Rounds (I think, lost count)- 820m rowed
1. DIdn't strap in feet and worked on slow controlled pulls, knees to elbows were easy. Actually moved pretty fast, but overall effort was around 70%, could've talked to my buddy the whole time here. Wasn't breathing hard after.
2. Thought about 10 rounds would've been 80%, but the burpees started getting difficult, so I backed off a little bit. Only tripped twice on the DU's, otherwise the DU's were smooth and the burpees all had a good pop to them.
3. Went pretty fast here, basically no transition time, as soon as the last sit-up as done, I rolled on my knees, stood up and commenced the SDHP. Finally used the hook grip on those and it helped.
4. Really worked on burpees here, not stopping and moving fast throughout, and they were much better, will start focusing on doing them unbroken
Being
A: 10lbs, 20lbs, 30;bs
B: first to sets at 95lbs 20 sec each, 3rd @ 105lbs 25sec, 4th @ 115lbs 28sec
C: 73 reps
My shoulders are done!
Being
A. 7 reps each arm with 1.5pd.. Actually got slightly farther into 8th rep with left arm. Totally underestimated this and should have done more warm-up than 5 reps 1pood per arm.
B. 3x8x95# - quickest sets of thrusters I've ever done
C. 69 - (21, 13, 9, 6, 5, 5, 5, 5) - I've held 7's before, but not today, sir.
Will
6+10
10
9
8+10
CD 4 sets 8x185# bench, farmer carry 95# 1arm 50'
Will - done
Didn't track rounds. Tried to focus on my pacing and breathing.
Used first couplet as my warmup, rowed around 600m total, did knees to elbows on rings cause of tender hands from yesterday. Felt fine.
Spaced my stations away from each other to force a little walk between to stay relaxed, burpees felt good.
Loved the third one, could have done this all day. Each set around 25 seconds. Don't remember the last time I did sdhp but they felt real easy
Started but didn't finish the 4th one, started getting some gnarly elbow pain again. Stopped and finished with some wrist and forearm flexibility drills
Looking forward to rest day
6 rounds+10 row
8 rounds+6 DUs
9 rounds+5 SDHP
7rounds+1 row
Loved the feel of this. Not bumping up, but really likes the building % concept and 5 minute time domain. I maintained 23-25 stokes/min with about 1:35-1:40/500m avg, so it wasn't as fast as it could have been, but the % effort was dead on. Plus shoulders are feeling a bit fatigued, so heavy tgus weren't looking too good for me.
40/6'2"/205
Will:
1) 6+
2) 10
3) 9
4) 8
Wish I could read. I did toes 2 bar on round 1 instead of k2e. More difficult than expected at 70% and didn't know why until now. I stayed true to percentages tonight.
Being
A. 35lb
B. 95lb x 10 X 4 sets
C. 80- 18/ 12/ 10/ 8 x 5
Hands are beat up from yesterday so kept things light today and focused on technique. 35lb was still challenging with 10 slow reps. Thrusters felt crisp and quick all in the low 20 sec range. Push ups faded fast. Had to really dig to maintain 8's.
Craig, thanks for your input. Coach, thanks for the response. Much appreciated! I will implement as soon as the hands heal up
Being:
A. 53 (9/arm)
B. 95 (7), 95 (10), 95 (10)
C. 20-20-15-10-10-10-9-8 = 102
Pleased I could attempt all three movements today given recent wrist trouble. Felt tentative and weak at times. Range of motion and pain improving.
Will:
Pre MAP session:
A: Bench Press - 5-5-5
205,235,260
+
1) 7 rounds - 729m total
nice and easy
2) 10 rounds - these two movements together seemed the toughest
no muscle fatigue but this one definitely got my heart rate up
3) 10 rounds + 1
this felt good and quick...used abmat
4) 8 - 817m total
*used long hard pulls
@Christopher -- that ice skating looks AMAZING!
Will
Warmed up with some muscle up practice
1. 7
2. 9+15 du, probably a little over 80%, was breathing pretty hard by end
3. 9+1
4. 8
"Will"
1. 5+10 pulls
2. 7 rounds flat (didn't push hard enough on this one. Felt too easy.)
3. 9+5 situps
4. 6+10 pulls
Had to teach class and ended up resting more than 2min between workouts
Class had Karen today and I ended up throwing in 50 wall balls real quick after the last one just to make up for the lack of LA from the extra rest.
Will
Feb 8/12 done today
A. 185, 195, f/jerk 205, 205, 210, 215, f/jerk 220
B. 145
C. 5:25
Will
A. 7 rounds
B. 9 rounds
C. 10+5 SDLHP(used 97lb ktb)
D. 8 rounds
Will
Really liked this workout..
Felt solid through out.. was able to push it once i got to 95% range.. didnt keep track of numbers but felt strong
Being
A. 25lbs x 10 - each arm
B. 95lbs x 10 reps x 3 sets
C. Started, stopped - discomfort/very minor pain in pec minor area.
Definitely in need of a rest day or two. The last week of training has been tough.
Being
Made up 2/8
Subbed 3 ring cu's and 3 hand release pushup for every 1 mu
3 rounds + 6 pushups
Being
1st time dong tgu 25# each arm
65# thrusters 4 sets of 10
20,12,8,8,8,7,6,5
being
A. 8kg x 10, 12kg x 10, 16kg x 10 each arm. Felt good, 24kg a bit to heavy to go unbroken and don't have a 20kg with me.
B. 40kg x 10 x 4. Felt fast and easy compared to 60kg in workout earlier this week.
C. 59 total. 18 first round, 4 in last. probably weakest link
will
1- 7
2- 10 +15du
3- 10 +5sdlhp
4- 8 +5strokes
~gm2
Will
On the road did it in a hotel fitness center with a few changes on movements. Reps were relatively the same and the time domain was the same. Felt ok. Kind of low energy. Don't train well out of my comfort zone which is something I could Definately try to improve on by mixing it up every once in a while. 70 and 80% felt great, 95% not so much. Glad I could get it in though.
being
A. 35lbs, came really close to failing on left side last rep
B. complete @ 53lbs X10 for 4 rounds
C. 76, started at 16, dropped to 7 @ end
WILL
1. 5 rounds easy
2. 7 rounds - felt more gased than I wanted to for 80% effrot
3. 9rds +5sdlhp - this 5min block was strong felt in a zone (maybe body was ready to go by then)
4. 6 rds- consistant pace...burpees suck~
going to try and amp my warm ups to see if Ican get into a better flow (like in block 3)
Completely for got got post. Sorry coach.
1. 2pd
2. 60kg - 0:20, 0:19, 0:20
3. 20, 20, 20, 20, 20, 20, 15, 13
Pleased with the 2pd and times for thrusters. dropped like a cinder block on the tabatta push ups.
Screwed up the post.
On each of the sets of thrusters I did 10 reps. There was a fourth set at 20 seconds as well.
Being
TGU-25lb(10/10) 35lb(10/10) 45lb(3/2) never tried 45 and wanted to test. Holy smokes!
Thrusters-65lb(10) 70lb(10) 75lb(7) 80lb(5) I stopped on 3 and 4 sets when I lost speed. Great practice!
Tabata pushups-11/7/7/7/7/6/7/8=60. I did first 2 sets great then my arms were shot and my form sucked, felt like I was doing the worm....is it arm strength, core strength or do I just suck?
Well I was complaining that I wanted to have arm definition...seems my wish will come true!
Being.
TGU- 35# x 10 per side.
Thrusters 55# x 10 23s, 60# x 10 24s, 65# x 10 25s, 70# x7
Tabata pushups= 55
Holy shoulders!
Function
Only got 45 pullups. Couldn't catch a rhythm and was cold, but it was still a fun one!
A. 35lb
B. 45 (10) 55(8) 55(8) 55(8)
C. 17, 12, 9, 7, 7, 8, 7, 7