2011
part 1:
A1. Front Squat @ 30X0; 5,4,3,2,1; rest 20 sec
A2. 25 unbroken chin ups x 5; rest 4 min
B. GHD Sit Ups @ 2010; 20 x 6; rest 60 sec
4+ hours
part 2:
Row 45 sec @ 95% effort
Rest 4:15 x 5
(10 min - walk rest)
Row 45 sec @ 95%
Rest 4:15 x 5
2010
part 1:
A1. Bench Press - 165# amrap; rest 10 sec
A2. AMRAP Chin Ups; rest 3 min
5 sets
(score is total reps)
rest 4 hours
part 2:
8 sets:
Row 30 sec @ 100% effort
Rest 2:30
(record total avg watts, divide by BWT in # as score)
post loads, scores and notes to comments
58 comments:
A1: 85,90,95,100,105
A2: 5x25 UB
B: Situps, no GHD at home, 20x4, not feeling too flash!
the last 105 was ugly, a battle royal to get up!
Soren
Is there a different rx'd weight for the bench press amrap for women?
A 95 115 135 145 155
B1 155 160 165 170 175(4)
B2 20 20 20 20 15+3+2 (weak mentally last set)
C 15x3 at tempo.
Anterior chain was trashed at this point and I only waited 30 min after eating bfast to do this one, haha those situps felt like doing fran after eating a quarter pounder at mcdonalds, haha. this is only the 2nd wod ive done in over 6 weeks that was heavier on the anterior chain so im happy with the outcome.
2011
Part 1
A1. 155,165,175,185,195
A2. 20, 19,13,13,13
B. 20,13,13,13,13,13
A1. 155, 175, 195, 215, 225 broke tempo on last rep
A2. All sets unbroken
B. Abmat situps at tempo
Part 2 later
Placed 2nd in the Ontario Challenge yesterday. Very within reach of first. Feel like I under-performed on events 1&2, but came back strong on 3&4.
Here are videos of those events for anyone interested.
Event 3 [short clip]
http://www.youtube.com/watch?v=nFzg2x6lODw&feature=channel
Event 4 [Part 1]
http://www.youtube.com/watch?v=mN2N_xwb59o&feature=channel
Event 4 [Part 2]
http://www.youtube.com/watch?v=GT1flzfgD5U
2011.
Part 1:
A1. 135, 155, 175, 185, 195
A2. UBx3, 20-5, 17-8
B. as Rx'd
Part 2:
Lost my record sheet, but I believe avg wattage was around 320 and avg distance was around 245m.
A1. Front squats: 135x5/245x4/255x3/260x2/265x1
A2. Unb/20+5/15+10/15+10/10+10+5
B. UnbX6
115# bench: 15, 13, 8, 8, 9
pull-ups: 18, 20, 15, 17, 15
TOTAL: 138
2010 part 1-
Bench - 19-12-9-10-7
Pullup - 32-19-10(brain fart)-15-20
I think overall I left too much in the tank for each round..
2011
A1. 55, 60, 65, 70, 75
A2. All UB
B. All UB (oops, didn't see the 2010 tempo just did them)
Last 10 reps of 5th set of PUs were all singles, but never let go of the bar. FS felt much stronger and controlled than the last few times doing FS. Last set of GHDs forced me to really dig in.
2011
A1. 90,95,100,105,105
A2. 17-8,13-12,10-15,7-18,10-15
B. 20x6UB
Part 2. Later
Back again, this time hopefully for good....back injury is better finally but have lost alot of strength over the past couple months...good to be back at it though!
Part 1;
A1.20,13,10,8,8=59
A2;32,25,20,20,21=118
177 total reps
2010
Teres Minor injury -- PU's and MU's hurt like a b$%#^
Sub 2pood KB swings for PU's
BP: 13,12,11,8,7
KBS: 30, 26, 22, 20, 20
30/m/5'10"/177lbs
2011
Part 1:
A1. 205, 225, 235, 245, 255
A2. 15, 15, 15, 15, 10
B. UB, UB, 10+5+5, 14+6, 15+5, 14+6
A1 felt good. Really feel like Rx tempo is making me stronger.
A2 Shoulders are still a problem, so stopped the set when I felt like I lost some shoulder control/was opening up more than is prudent
B paused whenever I felt myself losing the tempo.
Part 2 tomorrow.
2010 part 2-
avg watts per set - 734/585/565/556/537/556/501/537
total avg watts/ bwt = 574/210 = 2.73
Part 1.
A1. 135/165/185/205/235
A2. 15-5, 15-5, 15-5, 15-5, 15-5
B. 20/20/20/20/20/20
I'm already sore from yesterday's WOD. Still trying to ease myself back into things. I kept the CU's at 20 for today.
2010
Part 1:
Bench: 13,12,10,9,9
Pullups: 16,14,14,15,14
Total Score 126
Part B:
Avg watts per set 425/449/474/483/519/509/492/565
Total Score 2.51
m/32/69"/175#
2011
Part1:
A1. 185x5, 205x4, 220x3, 235x2, 250x1
A2. All unbroken
B. All unbroken
Notes:
A1. These all felt really good and I can definitely go heavier next time
A2. ButterFly kip was not in rhythm for 1st set, but OK for 2nd and 3rd sets. Held BF kip for about 15-20 in sets 4 and 5 before losing rhythm and regular kipping out the rest.
B. GHDs have been my nemesis since taking time off after surgery. Normally, 20x6 is easy for me. Kicked me in the junk today as has all recent GHD SU workouts.
2011
A1. 185/195/205/215/225
A2. u/b x3. felt a pull in my shoulder so I called it w/ the p/u's
B.20 x 4. out of time
squats felt good. good tempo.
2010
115# Bench
A1. 4, 2, 4, 4, 4,
A2. 20, 16, 14, 13, 13, 13 (hands pretty blistered from CTB ladder in our little comp yesterday)
Score:109
Part 2:
Had to sub running for rowing.
All 30 second sprints were between 170 - 175 meters
2010
Pt 1.
A1. 15/11/8/8/7 = 49
A2. 30/20/15/16/22 = 103
Total = 152
A1.185,195,205,215,225
A2.UB, brokenx4
B.20,20,15,15,15,15
A1 felt good but could have gone heavier. A2 was brutal bc i tore my hands badly on wed wod so i didnt want them to get worse.
Part 2 later tonight
row watts:
361 372 366 375 371 364 365 389
realized on the last set where 100% effort should have been the whole time.
avg watts/ bwt = 2.55
A1.17-14-12-11-9
A2.33-20(stupidly let go, don't know why)-25-25-25
63 BPs, 128 PUs
B. didn't write down each set, but my score was 2.77. More a result of a low body weight, my rowing is 'effing awful.
2011
had to switch the order today and had to sub run for row
first 8 runs felt good. lost a little power on the last two.
part 1
A1. 175,195,225,250,270(PR)
A2. unbroken
B. unbroken.
felt great today. That probably has something to do with 9 hours sleep on consectutive nights.
Part 2:
537,556,575,565,527,546,537,528.
546/201= 2.71.
DeeJay, used ya as a benchmark and had ya numbers next to me as I rowed, glad I did.That 1st row of yours over 700+ mate, was massive!
m/30/6'4"/245#
2011
Part1:
A1. 205x5, 225x4, 245x3, 265x2, 285x1
A2. broken pulls felt week at the begining
B. All unbroken
A1. Need to go heavier next time.
Row went OK, definitely feel the GHD situp about round 2.
2010
part 1
A!.:Bench at 115 lbs 9,8,6,6,6
A2:Pull ups 10,9,6,9,6
Echoing Mel about the hands..did an in house comp at CFP yesterday and hands pretty mangled and sore..grip went before swing but felt good...
Subbed sprints as well for row after much pulling this weekend and running needs more work
8 sets of 30 sec between 150 and 165 meters...I was really cranking as fast as I could.
2011
Part 2
437,441,458,475,424,476,453,433,420,435
Avg watt/bwt = 455/162= 2.8
Hamstrings were killing from yesterday's GHDs after 6 rnds.
Think Im ready to jump back into the 2010 games prep wods, my back is feeling great, I will just ease back into the heavy lifting.
My back recovery wod (last one) :
part1:
5 rounds:
30 x box hops @ 20"
15 x burpees
75 x DUs
3 min rest
2:00/2:09/2:10/2:13/2:32
video of this at track:
http://vimeo.com/12896900
rest 4 hours
part 2
OHS x 8 @30x0 - 75/95/115/135
weighted chins @3010 x 4 - BW/25/40/55
+
4 sets:
40 unbroken ball walls- rest 3 min
30 unbroken chins COVP - rest 3 min
all unbroken (very tough)
2011
Part 1
A1. 90kg x5, 98x4, 104x3, 110x2, 116x1
A2. 25x5 unb, ~30-33s per round
B. Cut to 4 sets of 20.
No time for part 2.
Friday June 25th (Couple Days Behind)
2011
part 1:
A. Muscle Snatch @ 11X1; 2-3 x 3; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 4; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 7; rest 2 min
D. GH Raises @ 20X0; 15 x 5; rest 90 sec
rest as needed
part 2:
7 sets:
15 burpees
20 unbroken box jumps - 20/14"
25 unbroken double unders
rest 2 min
2011
Part 1
A) 115, 115, 135
B)135, 155, 155, 165
C) 155, 155, 155, 165, 165, 175, 180
D) First 3 sets unbroken, last 2 broken
Part 2
1) 1:38
2)1:33
3)1:33
4)1:32
5)1:33
6)1:40
7)1:37
Did not follow the recipe today…
Pt: 1
105lb BP & did C2B pull ups (cause I need to work on them)
A1. 8, 7, 6, 6, 3
A2. 9, 10, 8, 7, 9
Pt: 2
Did a longer metcon cause I felt like I needed to check my engine. All good!
Fun in the sun at the Hound Pound today!
Part 1:
A1. 215/230/245/255(1)/260
A2.UBx5 (COVP)
B.UBx6...ouch...def improving...love it!
rest 4.5 hours
Part 2: no 10 minute rest...did intervals straight through...damper on 6
236/235/241/242/244/240/243/239/240/243...
higher numbers in the later sets can likely be explained by the shitty warm-up.
looking forward to next phase
m/32/69"/175#
2011
Part2 (Meters):
240, 246, 244, 245, 245, 245, 244, 241, 242, 247
Notes:
- Kept 450+ for AvgWatts on all of the first 5 except the second interval when I dipped into the 440s. Was a little more sporadic for AvgWatts on the second 5. Started in the 450s, then fell into 440s for second, and 430s for 3rd and 4th. Finished with a 463 though.
- May be time to up the damper...have a nice bruise just below my sternum from the C2 handle.
A1. 225,255,275,295,325
A2. UB,UB,UB,12/13,12/8/5
Keeping FS tempo was really tough.
Hands hurt like crazy.
B. UB, last 5 sets broken up like crazy. I really need to work on these.
Part 2:
247,255,254,256,253, 250,255,250,255,259
Great workout today. Looking forward to some much needed rest. I am really enjoying the programming. Can't wait to see where it takes me.
-Mike McGoldrick
Wife's birthday today and had a full day. Had to take it off. Having done 6 sets of 25 last week. I don't feel too bad. Looking forward to the next cycle!
2011
Part 1
A1. 205/225/245/265/285
A2. ub x 5
B. ub x 6
Part 2
245/248/250/251/249/247/248/249/246/243
Total: 2480
Brandon
2011 done on 6/28/2010
A1. 185/205/225x2/225/230
A2. ub/ub/20+5/20+5/10+5+5+5
Oh brother did the wheels come off on this one. I have three rep max front squat of 245, but today I failed at 225? The tear in my left hand is healed enough to do pull ups, and just like the front squats I had no thunder. So I shut it down for the day.
Yikes! I'm such a delinquant when it comes to posting! Only getting around to it now.
Saturday's WOD
A- 85/95/100/105/110
PR for Push press..used the same weight for all. Not sure if I should be adding weight on for the diff. exercises in the set.
B1- 50 / 55/ 60 / 65 ( snatch grip PP...that's tough stuff!)
B2- 4 / 4/ 4/ 4 no problem. Should I be adding weight?
+ Metcon
2 rounds + 3 L-Pull Ups
HSPU is nearly imposible for me: handstand skills are good, I go down slow on the negative, hold slightly above the ground come out of the HS, and do that again. Am not able to push up. Any suggestions? Box HSPU better?
Me again!
Sunday's WOD
A1- 85 / 95 / 105 / 115 / 120 New PR!
A2- All BK
16-9 / 13-6-6/ 10-10-5/8-5-5-5-4/ 5-5-5-5-5. Yikes! When does that get easier?
B- UB/UB/UB/10-10/10-10/10-5-5.
ROW
Wrote dow the workout wrong!~
did
1X 5 times 45 secs row at 95% with 45 secs rest
197m/ 200m/ 197m/ 192m/ 189m
Constructive feedback welcome :)
Alex
June 14 WOD for 2011
A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)
post exactly like this:
1. CGBP 1RM
2. % of CGBP 1RM used for #2
3. % of CGBP used for #3 including bwt in # (i.e. 90# DB + 160# bwt = 250#)
4. reps/arm using 10% of CGBP 1RM
(i.e. 290#, 64%, 87%, 8 reps/arm)
RESULTS:
1. 230#
2. 57% (132#)
3. 115% (93.5# DB + 170# BW = 263.5)
4. 8 R / 5 L (used 20# weight with rope attached, no options. Will redo this. Awkward on hands.)
Notes: WOD at WCEMS station 4 with limited equipment. 3-4hrs broken sleep night before.
I'm sorry if this is explained somewhere but I was unable to locate it.
So the 2010 programming is for people prepping for the 2010 Games and the 2011 programming is for people prepping for 2011 games?
2011
part1:
A1. 185, 195, 205, 225, 245 (PR)
A2. 25, 25, 18, 20, 21
B. Only did 4 rounds due to time
A1. 225,235,245,255,265
A2.UB
B. full ROM but only 10 each set. Still recovering after surgery. Even just 10 felt brutal. I really hope this works.
25 minutes rest (couldn't go later)
244,251,247,247,249
244,246,244,250,251
A1. Felt strong, but last two sets got ugly.
A2. All UB, but hands hurt big time.
Rows - tried to stick at 95% (not 100). By sets 6-10, had no fuel in the tank. Really feeling the short break and little food I had between.
m.28.6'4''.225lbs
performed 7/4/10
again, had to modify due to lack of equipment while on vacation. Also, couldn't convince family that part II was going to happen on 4th of July in the States.
A1.with Smith Machine; not sure of weight, but just tried to keep tempo and make it difficult.
A2. Couldn't kip, so shot for 15 strict per round: 15,15,15,13+2, 12+1+1+1
B. No machine, so did straight-leg sit-ups. UB.
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