nov 30, 2011
69 comments
11/30/2011
jon bostic - OPT exclusive client
C&J PR - great hip speed Jonathon!
function
8 hang power clean moderate weight
90 sec burpee broad jumps continuous @ 90%
rest 2 min x 3
(rest 6 min)
10 tough KBS to eye level
90 sec Airdyne @ 90%
rest 2 min x 3
being
A. Back Squat @ 30X1; 3,3,3; rest 5 min
+
3 sets:
3 clean and jerk tough
6 burpees AFAP
rest 2:30
+
1 set @ 97%:
Row 1K
50 thrusters
30 chin ups
will
part 1
Swim 50 m @ 80%
rest 1 min x 10
rest 4+ hours
part 2
"unbroken 3.0"
for time:
100 double unders unbroken
50 KBS - 2/1.5 pd unbroken
75 double unders unbroken
50 walking lunges unbroken
100 double unders unbroken
post notes to comments
hmmmmmmm, might need to put the strength stuff on hold for a day to give unbroken 3.0 a shot...
being
A. 185, 205, 210
+
155/37.9s, 160/48.4s, 160/45.5s
+
12:23
(65# thrusters, row done in 3:32)
btw, didn't realize until after that the last portion of the being WOD was the benchmark "Jackie", which is done with thrusters at 45#.
Good luck Will group. I'll think of you as I break up my 45# thrusters.
Two things:
1. Unbroken 2.0 is one of my favorite WODS, Ive done it 2x before even training on this blog..
3.0 is..well.. This is going to take some discipline for sure.. Good luck fellow Dawgs.
2. Adam R- long time bro- posted on your wall two days ago about getting back here, this is a sign- bring it.
Being:
A: 120 kg, 125 kg, 130 kg, 130 kg.
B: 90 kg / 90 kg / 90 kg. (Squat-cleans. Legs very very worn from A)
C: 7:42. The thrusters have never been so rough in my entire life.
Being
A: Did 6x2 Front Squat at 30X1 at 185. I am in the fourth week of a front squat program on MWF. Decided to stick with those today since Friday is a big squat day
B: 165 (:32), 175 (:35), 185 (:37). Very happy with 185 for 3 touch and go power clean and jerk. That is definitely a 3 rep PR for power clean and jerk. Everything felt good! Could have gone higher.
C: 7:05. Row was 3:34. Thrusters UB and pullups done on rings outside in the beautiful 30 degree Chicago weather.
Everything felt really good this morning. Very happy with today's training
Being
A. 275/290/300
+
C&J @ 205
+
6:49
Row 3:30
Thrusters 25/15/10
PU 20/10
Should've sucked it up and gone a little faster on thrusters.
Being
A. 100 kg, 105 kg, 107 kg x 1 (+ 3 x 100 kg) - i need to get stronger, thats for sure!
+
70 kg TnG (coudnt drop the barbell because of the rules in the gym, did light and fast instead)
+
9 min 10 sec (row 3.37, Thrusters 30-20, chinups UB). Transitions between stations took time, did it at regular gym where the row was in one room, barbell in another and the pullup in a third (it stinks!).
Squat cleans!
Being
A. 245/265/265(2)
+
185/185/185(2), not timed
+
7:12
*3:29 row, thruster UB, 15/5/3/2/1/1/1/1/1
Died on pullups, row and thruster were easy.
Last week - Will
Part 1 - 1000m row - 3:13.9 PB
rest 20 min
Part 2 - 21-15-9 SC + RD - 5:03
rest 20 min
Part 3 - 3 min burpee pull ups - 31 ughhhh
Row felt good for first 500, painful after that.
Part 2, All RD Unbroken, 15 UB SC, 12 + 9 Broken. Too long b/t movements
Part 3 - felt good for first half, then felt like shitting my pants....
will
Part 2 - 6:32 . Didn't break at all. took a little bit longer rest after lunges to make sure i got last 100 UB. Good tester, took a lot of focus. Good stuff!!
Part 1 this afternoon. Had to do Pt 2 first, local swimming pool is packed in the morning so i switched em up. Excited for the swim. Over the weekend worked with a swim coach on my technique, now i need to put it to action. OOOUU!!
being
125x3, 155x3, 185x3
:33, :36,:31 used 115# for all 3 sets
didn't get to jackie, maybe tomorrow.
Will
Part 1: all sets between 44 and 50 seconds
Will part 1
50m @ 40sec +/- 2 sec x12 *
25m @ 90% x4
25m underwater lengths x2
*working on flip turns for my 50m. second time trying them and already feels way better. Last time I was practically bottoming out on the pool bottom every time I'd kick away from the wall. Not today.
Part 2 later. Plan is to have zero patience or discipline and just attack. Hope I don't break.
HPC at 155#, touch n go and corfortable. BBJ were about 1-2 jumps shorter each round. Very fatiguing to legs and lungs
KBS at 90#. Felt easy but we don't have a heavier bell. Next time I'll swing higher. Airdyne was 29 cal, 32, and 30.
Being
145/165/185
95lbs :28
105lbs :28
120lbs 1:58 last C&J done at 115 after 3 fails
10:01
4:05 row, 25/5/10/10 thrusters, pull ups were awful as usual.
Being
A. 245/265(2)/265(2)
C&J/Burpee - 185# for all sets (full squat)
Jackie - 7:29 (pr)
Playing catch-up this week ... It sucks BEING behind ...
Did Sunday's WOD yesterday:
2k: 8:26.3
DUs: 43
And yesterday's WOD this morning:
A. 95-105-115-125#
B. used a 10ft rope; didn't climb legless, but put more emphasis on pulling with my arms than usual
C. 55# KB per hand (this was too easy; should've gone heavier)
Will tackle today's WOD tomorrow.
"will"
part 1: subbed 45 min walk in the woods for swimming. no pool access.
part 2: 8:15.
waited too long before KBS (30s) and 75 DU's (45s). on last set of 100 missed on 10, rested 15s and then hit the 100 unbroken. amazing what the unbroken protocol does to me. I wanted to quit after about 60 Du's on the last set but knew I needed the 100 unbroken so I kept going. breathing was good. grip and forearms seemed to be the limiter. next time low 7 is the goal.
Being
A.Did press rather than squat
125X3
140X3
155X6
B. 155,165,175
C. 7:28
Row 3:27, thrusters UB, PU's 10,7,5,4,2,2.
Felt good and controlled until pullups. Suck at them when fatigued.
Being:
A. 225, 225, 235
Legs are a little tired from doing saturdays work on monday
B. 185
C. 6:33
Row- 3:42
Thrusters- 30/10/10
Chin Ups- UB
Being
A. 215, 225, 235 HBBS, A2G
B. 145 for all 3 sets, all about 30 second
C. 9:35 (Row 3:45 which is 3 seconds off PR, felt I definitely could knock 10 seconds off row time for new PR, completely wussed out on thrusters, pullups were decent but by that time i was already at about 8 something)
Being
A. 100kg, 110kg (2), 105kg
+
80kg for all 3 sets
+
"Jackie": 7:01 (PR)
Upper back is very weak when squatting. Big weakness for me. Squats feel pretty awkward overall right now.
Left elbow is still not good after failed PJ this saturday, and jerking is suffering from that - not getting tech down at all. But happy with 80kg for 3s (squat cleans), my skinny ass legs is what's holding me back there.
Slow row but unbroken thrusters on jackie, and then grip failed me a bit on pullups, but happy with the effort.
Will:
Part 1:
Good buddy taught me sidestroke.
50m x 10 complete! averaged about 1:15-1:20. Not fast, but I didn't have to stop and kept the rest as rx'd. Heart rate and breathing never got out of control. HUGE improvement for me.
Being
A. 115/125/135
B. 65/88/93
C. 13:11
Having some major left wrist issues after flying high on the trapeze in Mexico. Not sure what happened, but at least it was fun! :) Taped wrists, lightened the loads and did strict PU's on part C.
Yesterday's WILL - Part 1
A. 205, 225, 245, 225, 245, 255
B1. 90, 100, 110, 120
B2. 50, 60, 70, 75
Did it fasted at 5am. The body did not want to wake up at all. Will need to either get used to the early mornings or save the heavy stuff for the afternoons. Part 2 after work.
Hey Dawgs been awol for a bit just dealing with personal stress issues has led me to have little to no desire to workout. Did yestedays:
pp/pj/sj 95/110/115/120 tweaked my fn neck again, just got over the last set of c an j that tweaked my neck last week I think I must be doing something weird???
Did strict towel pullups as I have no rope
Farmers walk - walked around basement in circles with 1.5pood in one hand and a 45 plate in the other best i could find don't know distance just kept walking til I figured it was long enough.
I have been lazy with eating breakfast (ie skipping it) which has made my energy for metcons not very good as I usually do my workouts at lunch. I have to smarten up!!
@Becky Rogers - welcome back lady!!! and congrats on the whole baby thing!!
Will
Part 2: DNF. Double unders just weren't happening today. Have done more than 100 unbroken before, just not today. Did a lot total in my attempts, 85 was as far as I got. Did kbs and lunges unbroken, redemption next time
Part 1: no pool so hit the Dyne, 1 min @ 80%, 1 @ 50% x 10
Strong work Kyle and Patrick, good luck to all going after this one today.
function
8 hang power clean moderate weight: 70 kg x 3
90 sec push up plank to broad jumps continuous @ 90%: 12 reps x 3
rest 2 min x 3
(rest 6 min)
3 sets of
10 tough KBS to eye level: 48 kg x 3
90 sec row @ 90%: 450 m - 404 m - 420 m
rest 2 min x 3
One of days when you´re just glad you got it done. Plank to broad jump was surprisingly tough on legs, maybe because always try to jump at least 2 m on these. Felt almost like the "Litvinovs" the other day. Was planning to add weight to 80, but impossible and still keep it at "moderate" weight, grip was limiting factor. 48 kg was perfect in the swings, but the row turned to shit. Panicked 2nd set and lowered damper from 8 to 7 (NEVER do that). Was hoping on 450-470 on all sets, not today.
being
A. 235-245-245
+
205/:31
215/:33
225/:41
+
6:26
Really happy with "Jackie", PR by well over :60. Paced the row easy in 3:34.1, unbroken on thrusters with just a few brief pauses overhead, and unbroken pull-ups...
Will
Part 2 - 6:02 (no breaks)
*15 sec before KBS
*10-15 sec before each double under set
Will
Part 1 - complete. All sets between 43-46 sec. Still workin on technique. Feel like improvements are being made.
Function
65# HPC
13/14/14 burpee broad jumps
26# one-arm KB swings
13/14/16 cal on airdyne (trying to find that 90%...)
I'm still fighting that urge to use heavier weight. The HPC and KBS felt super easy, but I knew the burpees and airdyne would take it out of me. The rest time felt perfect, belly got in the way during burpees which felt WEIRD, and 90% on the airdyne scares me to attempt...
"will"
Part 1:
5 min run @z1
1 min run@80%
1 min run@50%x8
5 min run@z1
2.86 miles feel great- had to sub pool with run, but was very happy to work on my biggest goat. felt freakin great
rest 6.5 hours
"Unbroken 3.0"
5:47 Unbroken
- felt really great, stayed aerobic the entire time, never lost composure, never let breathing become a factor. took the approach of slow and steady. took 3 breaths before each movement, expect going into last set of double unders. took about 15 sec.. feeling great!!!!
Being
A.225, 245, 2/255
B. All sets @ 165 around :40 sec for each, neck still sore from yesterday so i kept the weight lighter
C. Jackie 6:55 PR. felt good
Row; 3:51
Being:
A: 225, 245, 245
B: 185/:46, 190/:44, 195/:48
C: 8:17
Lk
Hi @Lisa M! Thanks!!!
Being
A. 115-120-125
+
115-115-120
+
12:00
Not happy with my time, but happy that it's a PR.
nice work baird. i rested too much before that kb. psyched myself out.
@ Becky Rogers! Hey lady and baby! You guys are inspiring.
Being back to business...(oi)
I DID workout yesterday, just didn't have time to post:
A. 115# x1, 120# x 3
B. Got 2 accents to 15', 1 to about 13' :), 3 with legs as arms were toast. Pretty happy. I've never tried legless rope climbs before
C. Farmer's Carry - 55# KB, 60# DB, 75# barbells (these were finally heavy enough and challenging, great fun, felt like Goldilocks)
Today was tough. For whatever reason had a HORRible night's sleep last night. It was epic. Had to get up really early, long day, pack day and one meal. Still, wanted to get in some work, see how it felt.
A. 155#, 170# x 2 (felt like a million lbs, ye ha)
B. 115# - :35
120# - :35
125# - :41 + an extra burpee, b/c I rock at counting while doing AFAP burpees :)
C. Jackie will have to wait, would have been stupid to hack at it and I still have stuff to get done.
Feels good to be back though. :)
Well I did "very broken 3.0" tonight, felt really good after the first 100Du's did those nice and quick and unbroken then the KB swings my grip died at 30. It would have taken me forever to do all 50 so I figured i'd get my reps in and try to finish the rest unbroken. Got to 50 in my next set of DU's then finished them out. Lunges were good, and then got to 50 again in my 100 then finished them out.
7:45... for the whole broken up thing. I knew I wasn't very consistent on DU's over 50 but I was hoping i'd get lucky and it would be an amazing DU day, but it wasn't awful I guess. Lung wise I felt good, just need to get better with DU's over 50!
Being 11/29/11:
A. Push Press x 1/Push Jerk x 2/Split Jerk x 1; rest 2 min x 4
B. Rope Ascents - 2 per set leg less - 20'; rest 3 min x 3
C. Farmers Walk - 50 m heavy continuous; rest 2 min x 3
A. 205, 215, 225, 235 (F-PP), went again 235 (got it, PR) could only manage 1 PJ
B. 4 sets of 2 ascents, 12' from seated position
C. 120# for 40m, 4 sets
Sleep deprivation made everything feel heavy, UB 3.0 looks delicious
Will:
Part2
6:19
Broke early at 9 on set of 75. Big break between kb swings and 75 du's. I'm glad I did, I couldn't feel my forearms. Last set was easy.
Baird, Filly, Kyle B.....Nice work fellas!!!
The amount of talent on this blog humbles and amazes me daily.
function
#185 HPC
20/18/17 BBJ
#106 KBS
42/40/38 cals on AirDyne
WILL
not able to get swim in….trying to get it Friday…
Capoeira – 1hr 15 min
90 min rest
FS program 3×3 @242. just made 3rd rep on last set. feeling ready to PR by 15 lb in a week for sure.
25 min rest
PT 2: Unbroken 3.0
9:00
40/10 on KBS. Pr in 70# max swings. grips totally failing me. Used RX heavy rope. forarms were toast. all du and lunges unbroken. big rests in between and slow lunges. last 50 du were tuff.
yesterday's:
Power Snatch work:
doubles. 125-135-145 2-3 sets each.
PT 1: Cleans: 195-205-215-200-210-225(best one of day)
Did Pt 2: (5:55) so i could jump in with Lis, Marcus and Nikki. fun to run with em though re-entry metcon felt like stuffing, beers, and ice cream would. 15 min nausea after.
then finished PT 1:
Dips WTD & WTD pullups
b1: 53-71-89-106(3)..4 reps on first 3 sets
b2: 53 for all (3 reps for all)
Being
A. 185/ 205/ 225
B. :45 @ 185/ 1:03 @ 195/ :46 @ 205 1-(F)- (X)
C. 6:12- PR- Row 3:31/ UB/ UB
On B. went for 205 and caught the 2nd clean, failed on the jerk, went straight into the burpees. On C. was lacking motivation going in. Could have pushed more on the row
correction Row *3:51
Yesterday's WILL - Part 2
5:09
Everything UB and no rest between movements. I have no idea how to go faster on this, therefore I am open to suggestions!
Will
Close grip bench. 225*8, 255*5, 275*3, 305*2, 325*1
Part 1. Didnt have pool, so I did, 100m row *10 rounds @100%, 30sec rest in between rounds. All rounds were between 14-16secs
Part 2. 6:33.
I think I rested too long in between, I think I could have gone sooner. Next time
Function:
145lb HPC - Felt good on all three sets and comfortable weight. Quick and touch and go. Glad I went with this weight, maybe a nudge higher next time.
BBJ - Forgot to count first one, then 21 and 24. Legs were blowing up. Lungs hurt lots on these, 90 Seconds can feel like an eternity
KBS @ 70lbs - Felt light shoulda gone higher, try the 3 pood next time
AirDyne - We have a really old one so it doesn't register, just went hard for 90 Second each time. Couldn't really walk afterwards. Felt good.
Being:
Squat: 275, 315, 335
C+J: 185 for all
Jackie: 7:28 pr
Will
Part 2: 11:36 * (If I could make that * bigger, I would)
Du - ub this could be a PR here!
kb - 25+15+10 held on as long as I could, form went to shit, big rests in between
du - 50+25 got excited and let my shoulders tense up
lunges - slow and ub
du - 50+25+25 shoulders couldn't keep going
Marcus, Baird, McGoldrick, Kyle B, when I grow up, I wanna be strong like ya'll!
Being
A.125/135/145-felt good and tough.
C&J/Burpee's
:35@95
1:05@105
:46@110
1K row/thrusters/chin ups
Time-9:40
"will"
Part 1
A.Squat clean - 3,2,1,3,2,1 (245,255,265,255,265,275) @ globo couldnt drop weight
B. Swim 50m x 10- 37 to 39secs
Part 2
worked out with class 10min wod, 1min x 10 with 1min rest b/t)
rest 5min
Unbroken 3.0
6:38
-good DU day, 2pood felt like a paper weight, getting faster at lunges.
I rested alot before picking up bell...going forward, I know I can pick it up and go...Great Test!
@Chris V,
I was thinking the same thing.
I'm considering surgical operations to decrease my range of motion. Wait that sounds bad. Nevermind.
Yesterday's Will:
Part 1:
A) 225, 245, 265, 245 (F on third), 255 (F on 2 attempts), 270 (F)-- squats started to get weak and I was soft in the bottom position--by set 4 I wasn't recovering 100% between sets
B1) 62, 80, 89 (F on 4th), 80
B2) 44, 53 (F on 2nd), 44 (F on 3rd)-- made sure I was super strict on this, not to use any hips
Part 2: subbed Knees to Elbows because was feeling some major inflimation in the lat and elbow connective tissue from all of saturdays pullups--
Lost time but was walking across the gym to bar and ball stations and getting refilling the lungs between movements. Did everything unbroken except the 2nd and 3rd set of wallballs. Was pleased to get through the last set unbroken and show myself I'm capable of enduring the suffering when the body wants to quit.
Today's part 2 (no pool and school exams in destroying my life once again)
10:31
Completed Rxd with only 1 trip on double unders (34th jump on 2nd set). Very pleased to get through the KBS unbroken for back when I hopped on the blog a little over a month ago I was getting wrecked by 3 sets with 1 min rest between and today I never felt like I would be forced to break it up. With that said I clearly need to take shorter rests between movements to improve my times now that I'm more confident in my ability to continue moving even when I don't want to (I was pretty nervous I'd break down going into the KBS and concerned with the ramifications it'd have on the dbl und). Really can see an improvement in a short period of time so pretty excited to have found something that I can get behind.
Function
HPC: 75, 85, 90
BJB: 20, 18, 19
Kbs: 1.5pod
Row: 373m 24cals, 370m 24cals, 371m 24 cals
Surprised myself with the consistent rows tonight, they felt like they were getting harder! I have been putting a lot of effort into controlling my breathing when things start to get uncomfortable though, so maybe that is helping?
nice work Jon!!
nice work on 3.0 dawgs! looks like an interesting one for sure...lotta shoulders and forearms goin on there with that little lunge break...
Function:
Hang power clean 165
BBJ 12/10/10
KBS 2 pood was the biggest, was too easy
Subbed row for airdyne 442m/436m/429m
Being
Pressed for time today, so I strung a lot of this together in a very short time frame.
A. 275/295/295
B. 205/225/225
C. 8 min
Jackie was terrible. I was dead after the other work.
Will:
Part 1: avg 1:05 per 50m, all complete as rxd.
Part 2: 6:52...took wayyyy too long of breaks..know for next time
Being
A. Front Squat, 6x6 @ 215# (this was tough, took most of my energy)
B. All C&J at 180#, kept weight pretty moderate because I was struggling after the front squat
C. 6:52, row was about 3:20-3:25, thrusters UB, pull-ups 15-10-5. Would of been faster is I didn't have to move so far to get to pull-up bar. (did this in the PM because I was spent)
Will
Part 1: 54-58s felt great
Part 2: not UB**. Max DU is 61 for me so I did this with KB and lunge unbroken but not DUs
7:48 - most consecutive kb ever so super happy plus DUs felt good today
Being:
A:
185-205-215
+
33 sec @ 115
38 sec @ 125
2 min @ 125 (tried 135 failed clean 2x, so dropped weight not sure what happened guessing I couldn't recover fast enough at that load)
+
Jackie
7:53 - Did this WOD about 1 year ago and it took me 10:24. Felt awesome today could probably shave 30 sec off it I had done a 10/10/10 pull-up set. Did 4:18 on row, all thrusters UB and 15, 5, 3, 2, 2, 2, 1 for pullups.
Being:
I had to rest for a couple days, basically up all night Wednesday as I am "on-call" this week. Problems at work.
A. 275,285,295 (felt about right)
+
185 for all around 30s each time
+
"Jackie"
8:33, 3:38 on row, thrusters 20/10/10/5/5, pull ups 15/5/6/4, didn't push hard enough through thrusters. First time doing it, hopefully way better next time.
Being....tired
Rough night at the firehouse last night. Quantity & quality of sleep was minimal.
A. 205, 235, 255 (felt very heavy and it shouldn't)
B. 135, 155, 165 (started to feel better, but it shouldn't have felt that heavy)
C. Jackie - 10:17 (1:56 off my PR) One positive sign, I could have CRUSHED my 1k row PR.
My current 1K pr is 3:38. I finished at 3:48 because I backed off the last 175 meters.
Video...
http://www.youtube.com/watch?v=A2F_XXzNysA
Will:
Pt 1 at home: sub 250m row for swim...avg around 55sec a round
eat breakfast and then part 2
7:05
stopped at 90 on the first 100...meh. otherwise unbroken just slow
then 3x8 of incline DB bench + bent over rows: 60-75-90