OFF-SEASON
Session One
A.
One set of:
Band-Assisted Upper Anterior Chain Opener
10 Rocking Box Bridges (slow and controlled)
Prone Pectoral Stretch x 2 minutes each arm
Single-Arm Hang from Bar x 30 seconds each arm
B.
Four sets of:
Peek-A-Boo Ring Swings x 5 reps
Rest as needed
Three sets of:
Box Jump-Ups (low catch) + Ring Dips
Rest as needed
40-54: 7 Ring Dips
55+: 4 Ring Dips
One set of:
Jump to Bar from Squat (straight arms) starting on box x 30 unbroken reps
C.
9-15-21 reps for time of:
Row for calories
Power snatch
40-54: 115/75 lbs
55+: 95/65 lbs
Rest 5 minutes, and then . . .
For time:
50 Burpee Box Jump Overs (24/20″; step-overs are allowed)
Session Two
A.
2 Mile Time Trial
GAMES PREP
Session One
A.
Three sets, not for time, of:
Pull-Ups x 10 reps (work on rhythm)
Alternating Single Arm DB Snatch x 12 reps
L-Sit Seated Leg Lifts x 15 reps
40-54: 55/35 lbs
55+: 35/25 lbs
B.
With a running clock, complete:
For time:
104 Wall Ball Shots
52 Pull Ups
40-54: 20 lbs to 10′ target/14 lbs to 9′ target
55+: 20 lbs to 9′ target/10 lbs to 9′ target
At the 7:00 mark, complete:
4 rounds for time:
20 Overhead Walking Lunges
15 Power Cleans
40-54: 45/35 lbs plate; 115 lbs/80 lbs
55+: 35/25 lbs plate; 95/65 lbs
Session Two
A.
2 Mile Time Trial
All out effort – please report times.
C. Row snatch 8:02
50 burpee box jump 3:05
1 mile run 7:47
Trailing behind a little in posting.
Session 1.
A. Complete
B. Complete
C. 5:08 then 4:46
Session 2
2 Mile Run – 14:43
Mob/Act done
Zpress 50#’s 3×5
A. 135/145/155/165×2 found the 2 sec pause very challenging. Just the work I need.
B1 135//145/155×2 again 2 sec pause and hold had me working
B2 120
B3 135
B4 145
B5 155
C. Back Squat – 265/285/325 then 285 6×5
D. Squeezed in the 10 min EMOM of 185# power cleans and wall balls
E. DB press at 50# and 15 Hip ext
F. OH yoke 245 & 265 x 100′
Then rope pull at 215 -2×100′
A Mothers Day workout. Yesterday was a long kid’s soccer-oriented day.
5/6 Games Prep
Density Test-31 dips/12 C2B/12 PU. Went to HS track.
3 sets 800m/10 S2OH 5:10/5:13/5:04 @ 95#
2 sets of 20yd OH w/95#. Broke up w/lotsa snatches because I had to. 🙂
Was planning the 2mi run but ran a 8:10 mile and knew I was a cooked goose.
Done.
Oh and then there was the farmers carry with the weights and bbell from the parking lot to the field. That was 50+ yards.
Found a great hand tool – check out http://www.wodrod.com
It works really well
Happy Mother’s Day all you moms
Did on Sunday-
Started with Peek a boo swings & Jump to bar MU (6 sets of 5)
A. Done
B. 8:12 (wall balls done in 4:10)
rested 1 min then 10:42 – had a mental breakdown after round 2 but pulled it out.
2 mile run on the beach no shoes 14.46
Snatch/row 6:54
50 Burpees box jump overs 6.05
104 wb 4:18 no pulls
First mile was 7:46
A. Done, did strict PU, no kipping, Shoulder B. Sub 15 strict PU went to 6:00min, then 9:02 sun 16 alternating DB snatches at 25# A. 21:02 Really need to improve! Have not posted since regionals. Hurt shoulder on last workout. 3 Dr. apt and MRI later…I have a 3/4″ tenon tear in my supraspanatis tendon. One Dr said I should not compete at the Games the other said I could. Guess who I’m going with? I have about 2/3 of the tendon holding on so I can do some rotator cuff PT and continue forward. May be modifying heavy… Read more »
Did the games prep in one session
A. Done did ring dips instead of pull ups
B. 8:48 w ring dips subbed for pull ups
Skipped lunges and PC
Went to track 15:24
Enjoyed Crossfit Park City’s “Mountain Meltdown” today. A 5K with weighted vest and 6 WODs spread out over the Winter Olympic Park. I had never carried a log up a bobsled track before. Snow began falling at the top of the track which made the pull-ups fun. Good times. The pic is our team (Young and Ageless) at the base of the Ski Jump hill before our heat. I’m on the far right.
Do you live in Utah? I lived there for 15 years! I went to the University of Utah.
Yes. In South Jordan. Love the area
We lived in West Valley for a while… but mostly we lived in the Avenues. 🙂 I miss it so much!
Looks so fun Art!
A. Done
B. Done-couldn’t complete the jumping bar mu ub. I went 13/7/7/3.
C. 9:51/4:41
Games Prep done in one session:
Goat work: muscle ups (consistently can hit it without the extra swing but still catching very low, Ugggh…did manage to get 3 unbroken today but that was about it)
1A. Done
1B. 7:15 (but to 10′ target …this was rough today…took 4:47 to finish the wall balls, and the pull-ups didn’t feel strong today…repercussion from yesterday training?)
Skipped next part because hand ripped and didn’t want to flare up knee).
2A. 15:16 (ran on track, 1st mile-7:30)
Take care of your hands Cheryl! The muscle up work can make it more tender as well as all the bar work we do. Rest up today and I am pumped to see you being more consistent with your MU!
Check out http://www.wodrod.com I just got one and it’s awesome on the hands. You’re my hero – glad you’re not in my age group 🙂
A. done
B. 8:33, 11:30 (rested about 8 min. between)
C. between A and B I quickly built to a heavy 3 rep. Hang PC (205)
2 mile run: 15:56
Happy Mothers Day Weekend to All!
Off Season
C. Row-Snatches- 9:31
Burpee Box Jumps 5:31
Only had time to WOD today…
Happy Mothers Day to Everyone 🙂
Off-Season Session 1 A. Mob done B. Peek-a-Boo swings completed Subbed 3 Rounds of 1 Ring MU+ 7 Dip (Instead of box jump up) Bar MU work completed C. Row/Snatch 6:26 Snatch: 9 UB/8+7/7+7+7 (felt this one in the lungs!!) D. 50 BBJO (24″) 3:54 (Went dead behind the eyes and just got after it….paced slowed dramatically in last 20 reps) Session 2 (Will complete tomorrow) Out of time for today and had to train solo and late in afternoon. Kids sports, the box and coaching 8 of our athletes at a comp took precedence today so training time had… Read more »
Long day! Glad you were able to squeeze in some time for yourself 🙂
Thanks Nicole! It was a fun long day. Makes the training solo much easier knowing those around me are happy and taken care of 1st.
Side note:
I ended up hitting 2 mile TT today (13:44 – 7:02/6:43). Should I put a new comment for tracking purposes?
Solid 2 mile time Mike! That is great to know, just want to get a good understanding for where our endurance is!
A. Done
B. Done
C. Row/snatch: 12:05 (not feeling very mobile this early, broke up the snatches into 3’s)
Box jumps: I didn’t read correctly and only did jumps, no burpees 2:05.
Will try to do 2 mile run tomorrow.
A/B done
C. Row/snatch 8:31 the 21’s got me on the snatch
BBJO 6:25 Was better than I thought
Off Season Session 1
A. Done
B. Done
B1 & 2. Did what I thought was right…needed more instruction, unable to find video for clarification.
C1.Messed up the timer, only timed from 15-21 (6:09).
C2. 50 @ 6min, added 5 cause I lost count and wasn’t sure how many I was off by (7:30m)
Session 2…2 mile-athon…later today.
Decided to get session 2 over with after 30 minutes rest at the box (after completing session 1):
16:02 (8:14/7:48 miles); haven’t run a timed run in so long wasn’t sure how to pace. This was good for me and painful 🙂
Happy Mother’s Day!!
A. Done
B. 104 wb, 52 pullups 8:17, at the 10:00 mark, did the 4RFT wod in 10:56
C. Spent an hour with my coach working on snatch positions/drills
Off to a friend’s wedding, will do 2-mile run another time. Happy mother’s day weekend!
Darn it Perry! You kicked my butt every day this week. Nice work! I hope you have a great weekend.
Thanks Al! We both had a good week of quality training, let’s keep it going!
Have fun!!