Ending 2012 with a bang!

9:00 am

A.
8 sets of:
2 minutes Airdyne @ high aerobic pace (record distance)
2 minute rest

12:00 pm

B.

Four sets of:

3-Position [Power] Snatch

(high hang, mid-thigh, floor)

Rest as needed.

C.

Three sets of:

Halting Snatch Deadlift + Snatch Pull

Rest as needed

D.
AMR in 5 minutes:
5 "No-Touch" Deficit Handstand Push-ups
5 Squat Snatch (135)

Rest 3 minutes, then

AMR in 3 minutes:
3 Deficit Handstand Push-ups (from paralletes)
3 Squat Snatch (155)

Rest 3 minutes, then

AMR in 1 minute:
10 Handstand Push-ups
1 Squat Snatch (185)

5:00 pm

E.
3 sets for times of:
Back Squat X 10 reps (315)
3 X 50m Shuttle Run
50m Reverse Sled Drag (150)
Rest as needed b/t sets.

Results:
A) .60, .61, .60, .60, .60, .61, .61, .61
B) 165, 185, 205, 225 (PR)
C) 305 X 3 sets
D) 20 reps, 12 reps, 22 reps
E) 2:39, 2:41, 2:47 - used 335 for the last set.

Sicfit Holiday Invitational Recap

It was a blast competing with the CF East Sac affiliate team at the Sicfit Holiday Invitational. We held our own in a very competitive field. 

And I managed to match my current C&J PR (160 kg), and set a clean PR (162 kg). 

Things to work on: long-cycle kb swings & wall ball shots. Solution? Get bigger hands and grow taller.

Comp Countdown: 5 days...

A.
Pause Split Jerk

4th attempt @ 335 - finally.

B.
Every minute, on the minute, for 10 minutes:
5 Hang Power Cleans (185)
3 Burpee Box Jump-overs (30 in)

C.
In as few sets as possible complete:
5 minutes FLR on rings
(20 Double-unders at every rest)
-done wearing 20# vest.

Results:

A) see video.
B) Complete - sets b/t 22-25 seconds.
C) 5 sets

Xmas Eve Training

10:30 am

A.

225#

B.
For time:
30 Handstand Push-ups
10 Bar Muscle-ups
150m Walking lunge
30 Handstand Push-ups
10 Bar Muscle-ups

5:30 pm

C.

Row 30 minutes
-increase effort per 10 minutes.

Results:
A) see video.
B) 9:16
C) 7252m - 2:08, 2:03, 2:00

Power Clean PR

Wod-ocalypse

10:30 am

A.
"The Montego Massacre"
5 sets for times of:
30 Kettlebell Swings (62)
100m Hill Sprint

yeah, it's steep.

2:30 pm

B.

Bench Press

* Set 1 – 6 reps

* Set 2 – 4 reps

* Set 3 – 2 reps

* Set 4 – 6 reps

* Set 5 – 4 reps

* Set 6 – 2 reps

Rest 3 minutes between sets.

C.

Four sets of:

Weighted Stationary Dips x 15-20 reps

(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)

Rest 90 seconds

Weighted Prone Plank Hold x 60-75 seconds

(use chains or stack plates on your back)

Rest 90 seconds

D.

Row, Run, Swim or AirDyne for 15-20 minutes @ 75-80%

5:30 pm

E.
3 rounds for max reps of:
1 minute Shoulder touches
1 minute GHD Sit-ups
1 minute Rope climbs (15 ft)
Rest 1 minute

Results:
A) 1:22, 1:38, 2:22, 2:50, 2:46 - ouch.
B) 225 X 6, 250 X 4, 275 X 2, 235 X 6, 260 X 4, 290 X 2
C) Dips - 4 X 15 + purple band, Plank Hold - 75s, 75s, 64s, 65s + 45 lb
D) 20 minutes AirDyne - 5.44 mi
E) 28/22/3, 27/23/3, 24/20/3

Final Day!

11:00 am

A.
Invictus Online Competition
Day 3 of 3 – 150 Points Available

For time:

10 Deadlifts (315/225 lbs)

20 Chest to Bar Pull-Ups

40 Wall Ball Shots

8 Deadlifts

16 Chest to Bar Pull-Ups

32 Wall Ball Shots

6 Deadlifts

12 Chest to Bar Pull-Ups

24 Wall Ball Shots

4 Deadlifts

8 Chest to Bar Pull-Ups

16 Wall Ball Shots

2 Deadlifts

4 Chest to Bar Pull-Ups

8 Wall Ball Shots

Rules and Standards:

* Deadlift: The deadlift must be performed with the hands outside the knees. Sumo deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the barbell. The arms must be straight throughout.

* Chest-to-Bar Pull-Up: Dead-hang, kipping or butterfly pull-ups are all allowed as long as the arms are fully extended at the bottom and your chest clearly contacts the bar below the clavicle at the top.

* Wall Ball Shot: In the wall ball shots, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit a 10-foot target. The ball must hit the target for the rep to count. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.

3:00 pm

B.
4 sets for time of:
Airdyne 2 minutes @ high aerobic effort (record distance)
Sled Pull X 100m (170)
Rest 1:2

Results:
A) 11:20
B) 4:36 (.64), 5:08 (.62), 5:18 (.61), 5:11 (.61) - ruff!

Day 2!

Invictus Online Competition

Day 2 of 3 – 300 Points Available

I.

Skills Test for Max Reps:

60 seconds of “No-Touch” Deficit Handstand Push-Ups

Rest 30 seconds

60 seconds of Weighted Pull-Ups (24/16 kg kettlebell)

Rest 30 seconds

60 seconds of Double-Unders

Rules and Standards:

* You may break as many times as you would like during the 60 second periods, only the total number of reps completed will be scored.

* The “No Touch” Deficit Handstand Push-Up may be performed on either paralletes (preferred method) or on 6 inches of stacked plates. At the top position the athlete must demonstrate full extension of the elbow and an open shoulder – chin through the biceps. At the bottom position the athlete’s ears must reach or break the horizontal plane of the paralletes or plates. The athlete’s head may not touch or rest on any surface.

* Weighted pull-ups should be performed with a 24/16 kg kettlebell suspended from a dipping belt. If you do not have a dipping belt, you may hold a dumbbell between your feet or legs. Weighted vests are not approved for this test.

* Double-unders may be performed with the rope spinning either forward or backward (I never would have thought to say that before April 2011).

* These skills will be worth 25 points each for a total of 75 points.

II.

Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rules and Standards:

* Athletes may face any direction they would like for the burpee box jump-overs. All that is required is that you hit your chest to the deck on one side of the box, then get both feet over the top of the box to the other side. You may clear the box in one leap, or you may land on the box and jump off – either is fine.

* Toes to bar should be performed as required in competition – heels behind hands at the bottom, toes physically contact the bar at the top.

* Shoulder to overhead should be performed as required in competition. Athletes may use any method of their choosing, but at the top the barbell must be overhead directly over the athletes’ heels with fully extended knees, hips and elbows.

* At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

* 75 points are available for each portion of this event.

Results:
I.
HSPUs - 6
PUs - 14
DUs - 90 (forgot rope at home. used a heavier/longer one than I'm accustomed to)
II.
AMRAP 4 - 15 stoh (45 reps)
AMRAP 6 - 2 kbs (62 reps)
For time - 9:59

Let the Competition Begin!

Invictus Online Competition

Day 1 of 3 – 300 Points Available

Against a 25-Minute Running Clock:

In 10 minutes or less, establish a 1-RM Ground to Overhead

At the 10:00 minute mark, perform the following. . .

For Time:

25 Thrusters (95/65lb.)

(9/6) Muscle-Ups

20 Thrusters

(6/4) Muscle-Ups

15 Thrusters

(3/2) Muscle-Ups

In remaining time establish a 1-RM Snatch

Rules and Standards:

Athletes may use only one barbell, and that barbell cannot be loaded when the clock starts. Athlete may warm-up prior to starting the 25-minute clock, but must break the barbell back down before commencing the event. Athletes will obviously want to establish their 1-RM ground to overhead with enough time remaining in the 10-minute period to breakdown their barbell to 95/65 lbs. As soon as the clock strikes 10:00, athlete begins the thrusters and muscle-ups. Males will use 95 lbs for their thrusters and perform 9, 6 and 3 muscle-ups. Females will use 65 lbs for their thrusters and perform 6, 4 and 2 muscle-ups. Upon completion of the thrusters and muscle-ups, athlete will use the remaining time to build to a 1-RM snatch. A very small, almost imperceptible press out will be accepted, but we expect this to be a snatch and not some awkward looking snatch-grip press from forehead to overhead. Watching videos of those only induces nausea.

Athletes must provide three separate scores for this event – each score can earn a maximum of 100 points. Scores should be entered as follows:

* 1-RM GTO – 325 lbs

* Thrusters/MUs – 4:22

* 1-RM Snatch – 235 lbs

Results:
1-RM GTO -315
Thruster/MUs - 5:59
1-RM Snatch - 240

A.

Two sets, not for time, of:

Strict Handstand Push-Ups x Max Reps

Double-Unders x 40-50 reps

B.

Take 15-20 minutes to build to a heavy-ish Clean & Jerk

C.

For time:

225/153 lb Clean & Jerk x 5 reps

Pull-Ups x 25 reps

225/153 lb Clean & Jerk x 4 reps

Pull-Ups x 20 reps

225/153 lb Clean & Jerk x 3 reps

Pull-Ups x 15 reps

225/153 lb Clean & Jerk x 2 reps

Pull-Ups x 10 reps

225/153 lb Clean & Jerk x 1 rep

Pull-Ups x 5 reps

Results:
A) 20/50, 13/50
B) up to 285 (power clean & push jerk) - focused on quick transition from shoulder to overhead.
C) 6:07 - pull-ups UB, but slow C&J singles. stuck in 3rd gear today.

A.

Three sets, not for time, of:

Bar Muscle-Ups x 2-4 reps

Alternating Pistols x 12-16 reps

Handstand Walk x 10-15 meters

B.

Three sets of:

Front Squat x 2 reps @ 75-80%

(work on SPEED out of the bottom)

Rest 15-20 seconds

Tall Box Jump x 1.1.1

(rest 10 seconds between singles)

Rest as needed

C.

Every two minutes, for a total of 20 minutes (10 sets) of:

Snatch

* Sets 1-2 – 2 reps @ 70-75%

* Sets 3-4 – 2 reps @ 75-80%

* Sets 5-6 – 2 reps @ 80-85%

* Sets 7-8 – 1 rep @ 85-90%

* Sets 9-10 – 1 rep @ 90-95%

D.

Three sets of:

Dead-Stop Front Squat x 3 reps

Rest 2-3 minutes

Work as heavy as possible here.

Results:
A) Complete - subbed shoulder touches for HS walk.
B) [335/45 in] X 3 sets - not as fast as they should have been.
C) 205 X 1/1, 205 X 1/1, 225 X 1/1, 225 X 1/1, 235 X 1/0, 235 X 1/1. 245 X 0, 245 X 1, 255 X 0, 255 X 0 - 2 attempts. both shitty pulls.
D) skipped - lost foucs. no energy. 3 X 10 natural GHRs instead.

Zercher Squats

390 X 2

400 X 1 (just missed the double)

10:30 am

A. - partner WOD with the Muscle Troll

3 rounds of:
10 Stone-to-shoulder (150)
1 mile Airdyne

900 meter run 

3:00 pm

B.
30 Muscle-ups for time

5:00 pm

C.
Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Results:
A) 36:25 - nice little uphill on the return trip of each run.

B) 4:20 (13 sec PR) - i'll take it, but wanted <4.
C) 275, 295, 315, 330, 345, 360, 375, 390, 405(0) - stapled, 400(1) - so close!

1:30 pm

A.

Three sets, not for time, of:

L-Sit x 30-45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 10-15 reps

(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.

Every two minutes, for a total of 20 minutes:

Clean & Jerk x 2 reps

(try to perform both reps within the first 30 seconds of the work period)

* Sets 1-2 – 70-75%

* Sets 3-4 – 75-80%

* Sets 5-6 – 80-85%

* Sets 7-8 – 85-90%

* Sets 9-10 – 90-95%

4:30 pm

C.
Swimming drills from this book
-find SWOLF score (lap time + stroke count)

Results:
A & B) Here
C) Complete (45 mins). Best SWOLF score - 52 (30s + 22 strokes)

10:00 am

A.
Gymnastics skills - 20 minutes
work on glide kip, pull-overs, bar muscle-ups,etc.

B.
Every minute, on the minute, for 12 minutes:

Odd minutes: 50 ft Bear crawl + 10 GHD Sit-ups
Even minutes: 15 Hip extensions + 20 Double-unders

2:30 pm

C.
Five sets of:
Muscle Snatch x 1 rep
Rest as needed

D.
Three sets of:
Snatch Pulls x 3 reps @ 100% of 1-RM Snatch
Rest 2-3 minutes

6:00 pm

E.

For time:
50 Kettlebell Swings (24/16 kg)
25 Chest-to-Bar Pull-Ups
40 Kettlebell Swings
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings
15 Chest-to-Bar Pull-Ups

Results:
A) Complete
B) Complete (all UB)
C) 135, 145, 150, 155, 160 (PR)
D) 280 X 3 sets
E) 10:47 (62 kb) - grip sucks. forgot to eat. woof.

A.
High Hang Snatch
Build to heavy X 1 rep

B.

Every minute, on the minute, for 10 minutes:
High Hang Snatch X 1
-use 80-85% of (A)

C.

2 sets for time:
150m Hill run
30 Overhead Squats (95)
10 Burpee Bar Muscle-ups

-Rest walk recovery b/t sets.

D.

3 rounds not for time:
Handstand hold X 1 minute
Bottom of Squat hold X 1 minute
Hollow hold X 1 minute

then,

impromptu challenge wod!

E.
AMR in 6 minutes:
1 mile Airdyne sprint
AMRAP Burpees with remainder of time

Results:
A) 225 lb
B) 185 lb - dumb miss at minute 4. reset, hit it again.
C) 3:26, 3:57
D) Complete
E) 51 Burpees

CF Triathlon

12:00 pm

A. - at Mayberry Athletic Center

For time:
3k Ski-Erg
10k Airdyne
5k Run

5:00 pm

B.

Take 15 minutes to build to a heavy Clean & Jerk

C.

Three sets of:

Deadlift x 6 reps

Rest 20 seconds

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes

Results:
A) Here
B) No jerk - 325, 345(x) - fast thru middle, just lazy on the turnover. 365(x) - just kidding.
C) 365/19, 405/15, 445(PR)/10

A.

Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Handstand Walk x 15-20 Meters

(or work on Handstand Hold)

L-Sit x 30-45 seconds

B.

Six sets of:

Push Press + Jerk

Rest 2-3 minutes

C.

Four sets for times:

Power Clean x 6 reps

Rest 60 seconds

Shoulder to Overhead x 8 reps

Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.

* Set 1 – 135/95 lbs

* Set 2 – 155/105 lbs

* Set 3 – 170/115 lbs

* Set 4 – 185/125 lbs

D.

Three sets for times of:

10 Burpees

10 Handstand Push-Ups

10 Box Jumps (24″/20″)

Rest 60 seconds

Results:
A) Complete
B)  Push Press X 2 (no jerk) - 225, 235, 245, 255, 265, 280 (PR)
C) Clean only - 155 X 10s, 185 X 11s, 205 X 11s, 225 X 13s
D) 1:00, 1:07, 1:18

10:00 am

A.

AMR in 15 minutes:
"King Kong"
1 Deadlift (455)
2 Muscle-ups
3 Squat Cleans (250)
4 Handstand Push-ups

5:30 pm

B.
Four sets for times of:
20 Pull-ups
20 Wall Ball Shots (20/14 lbs)
40 Double-Unders
Rest 3 minutes

7:00 pm

C.

Build quickly to 90% of your 1-RM Back Squat, and then…
On the minute, every minute, for 10 minutes:
Back Squat x 1 rep @ 90%

Results:
A) 70 reps - not fun in a semi-fasted state. capable of 1-2 more rounds.

B) 1:28, 1:30, 1:29, 1:27 (all UB)
C) 405 X 10 minutes