WOD 1/28/13
5 Minutes of Shoulder/Hip/Wrist/Over Head Mobility
A- WU- 1 Round NFT of: 10 Snatch Width HSPU/10 Second Snatch Width Hand Stand Hold/20 PVC OH Squat/10 Pass Through + 3 Minute Row @ 80%
B- OHS- 10 Minutes To A Heavy Single + 3/3/3/3 @ 80% Of Above ; 90 Seconds Rest Between Efforts (10 Minute Cap)
C- 1 Minute Calve & PVC Shoulder Mob + 3 Rounds of: Max Unbroken Reps Strict HSPU/Kipping HSPU (no rest transition from strict to kipping/if feet fall of wall your done/stay hollow and focus on perfect reps!) ; 30 Seconds Rest/ Max Unbroken Reps Double Unders ; 1 Minute Rest
D- *5-10 Minutes of Goat Work
*=if time permits
A- WU- 1 Round NFT of: 10 Snatch Width HSPU/10 Second Snatch Width Hand Stand Hold/20 PVC OH Squat/10 Pass Through + 3 Minute Row @ 80%
B- OHS- 10 Minutes To A Heavy Single 75/95/125/135/155/175(20lb PR)/185f+ 3/3/3/3 @ 140 ; 90 Seconds Rest Between Efforts (10 Minute Cap)
C- 1 Minute Calve & PVC Shoulder Mob + 3 Rounds of: Max Unbroken Reps Strict HSPU/Kipping HSPU (no rest transition from strict to kipping/if feet fall of wall your done/stay hollow and focus on perfect reps!) ; 30 Seconds Rest/ Max Unbroken Reps Double Unders ; 1 Minute Rest
Round 1- 12 HSPU + 48 DU
Round 2- 10 HSPU + 45 DU
Round 3- 10 HSPU + 19 DU
Total = 32+112= 144
Nice PR D. Missed this earlier.
During the warmup, I asked “if I can’t do max reps of anything in that last round, does that mean I’m already done?” I wasn’t joking. This entire workout was stuff I can’t do. It’s a pretty disappointing way to start a Monday, but I’m just going to have to keep at it until I can do two (stupid) double unders in a row and overhead squat anything.
Hang in there Ken…we’ve all been there. Everyone gets better – seen it 1000 times. Show up ready to try and you’ll be alright.
“You are never too old, never too bad, never too late, and never too sick to start from scratch once again” – bikram chodury 😉
Olympic lifting
warm up 3 min row at 50%
Muscle snatch – 5/45 3/65 1/85 1/95 1/105 1/115 1/125
Sots press – 4/45 1/55 1/65 1/75 1/85
OHS – 3/65 1/95 1/105 1/115 1/125 1/135
For time- 20 HSPU / 30 box jumps @ 30″ / 50 GHD sit ups
Time- 8:04
Did a ton of new movements today. I was very happy with my HSPU today, just learned how to kip.
A: WU: 1 Round NFT of: 10 Snatch Width HSPU/10 Second Snatch Width Hand Stand Hold/20 PVC OH Squat/10 Pass Through + 3 Minute Row @ 80%
B: OHS: 10 Minutes To A Heavy Single + 3/3/3/3 @ 80% Of Above ; 90 Seconds Rest Between Efforts (10 Minute Cap): 75/95/115/125(PR), 3@100 x 4
C: 1 Minute Calve & PVC Shoulder Mob + 3 Rounds of: Max Unbroken Reps Strict HSPU/Kipping HSPU; 30 Seconds Rest/ Max Unbroken Reps Double Unders ; 1 Minute Rest: 37 HSPU + 77 DU = 114 total.
My HSPU’s were a little shallow, but I’m happy with my improvement here. I credit Coach Iz and yesterday’s Mobility class for that and the OHS PR.
Nice CT.
A- WU- 1 Round NFT of: 10 Snatch Width HSPU/10 Second Snatch Width Hand Stand Hold/20 PVC OH Squat/10 Pass Through + 3 Minute Row @ 80% was only able to get one HSPU in this stance without kipping the rest were kipping . used an abmat. Breath baby breath the only way to make it through these is to keep breathing.
B- OHS- 10 Minutes To A Heavy Single + 3/3/3/3 @ 80% Of Above ; 90 Seconds Rest Between Efforts (10 Minute Cap) 95/125/145/155/165/175- 3X4 @140#
C- 1 Minute Calve & PVC Shoulder Mob + 3 Rounds of: Max Unbroken Reps Strict HSPU/Kipping HSPU (no rest transition from strict to kipping/if feet fall of wall your done/stay hollow and focus on perfect reps!) ; 30 Seconds Rest/ Max Unbroken Reps Double Unders ; 1 Minute Rest- I liked this workout this am but it was frustrating not having a mulligan n the doubles. 12-10-8 on the HSPU and 15-22-13 ( i know I can do better but it is what it is)
Ken take it easy on yourself and keep practicing. Baby steps. We were all there at some point.
WU- 10 Snatch Width HSPU/10 pass through/20 OHS + 3 Min Row @ 80%=813M
OHS- WU- 5@45/3@95/135 WS- 1@165/185/205PR/210PR(10#pr) + 3@170/170/170/170
MR UB Stict HSPU/Kipping HSPU;30 sec rest/MR UB DU’s;1 min rest= rd 1- 5 strict/10 kipping/79 DU’s + rd2- 4 strict/5 kipping/113 DU’s + rd3- 1 strict/4 kipping total-29/86 total- 276
Congrats on those PRs coach. Nicely don’t.
BEARD EQUITY Coach!!! Nice job on the OHS’s!
Olift class
3min warmup row at 50%
Muscle Snatch work up to 70#
Sotts Press work up up 60#
OHS work up to 105#
WOD: 30 GHD situps, 30 24″ box jumps, 20 HSPU, 20 GHD situps: 5:35
For those of you struggling with the double under here is a video from Again Faster to help you out: https://www.againfaster.com/en/blog/2011/12/06/double-unders/
Always bad ass Ann! Nice work….5:35!
3min row @ 50%
PVC work
Muscle Snatch – 5@45 / 3@75 / 2@95 / 1@115/115/115/115 (there was def some knee bend in a few of these but tried to lock out as best I could)
Stots Press(my nemesis) – 5@15 / 3@35 / 1@45/55/65/75
OHS – 1@135/155/165/175(PR)/185/195/205(f)
25# PR on these – haven’t done heavy singles since before my injury. Rushed the 205 jerk and dropped it…next time.
20 HSPU / 30 Box Jumps @ 30″ / 50 GHD – 7:20 something.
I wasn’t paying attention and thought the box height was 24″ so I did 20 at that and redid them at 30″. HSPU’s were strict.
Solid 5pm class today…fun energy.
Glad to be back, but it was kind of pathetic!
Olympic lifting
warm up 3 min row at 50%
Muscle snatch – the highest was 65#
Sots press – the highest was 55#..I felt a bit of a back tweak at 60# and stopped. I am really lacking shoulder mobility
OHS – 95#
For time- 20 HSPU / 30 box jumps @ 30″ / 50 GHD sit ups
Time- 7:43
I was really not happy with HSPU…I completely lost them and I was very apparent to me. Tomorrow is another day.
I’m blogging for the first time because I am a really happy camper right now! Today i got my first kipping pull-up and my first kipping handstand push-up, in addition to seeing major improvements in my OHS and handstand push-ups. Ken, I was right in your shoes not too long ago. All i can say is that with practice and hard work you can change your weaknesses into your strengths in no time – especially with the awesome coaching at 718. Coach Tam, thank you so much for helping me out today! You are awesome!! Seeing improvement makes me so happy… even if they are small …little by little working my way toward my goals – with you help. THANK YOU! 🙂
Way to go Yana!!
So I showed up again. First time in two weeks! Olivia was fussy today and that caused me to be a little more lax in my workout.
WU
10 pike pushups
1 plank (40 seconds)
20 Olivia squats (she’s about 18 lbs)
OHS
5×15, 5×35, 5×40, 3×45, 3×50, 3×55, 1×60, 1×60, 1×60
My 1RM from before giving birth to Olivia was 80# in August 2011. I think I’m okay with the work I did today. Until I stop breastfeeding, I’m not going to max effort any lifts. Just not gonna do it.
I tried more pike pushups. My arms were done. I tried DUs. I could only get one each attempt. GOATS!!
Thanks Tami and Ryan for your patience with my little mini-me today!
<3