Archive for November, 2012

Friday 2012.11.30

November 30, 2012

Gregg’s Beach WOD #4

AMRAP in 15 mins or thereabouts, in teams of 2:
5 ground to overhead, 40# sandbag, each partner
10 situps with 40# sandbag, each partner
50′ swim with 40# sandbag

with Junk — 4 rounds

THEN

Tabata-style:
120 lunges
Rest 3 mins
120 sit-ups

 

Thursday 2012.11.29

November 29, 2012

Gregg’s Beach WOD #3

I…. really don’t remember what this was. But it was something!

Tuesday 2012.11.27

November 27, 2012

Gregg’s Mayan Ruins WOD

3 rounds, not for time because we didn’t have a watch:
Carry a giant-ass log between 4 people about 100′
10 burpees
Carry a giant-ass log between 4 people about 100′
10 push-ups

Monday 2012.11.26

November 26, 2012

Gregg’s Beach WOD #2

I think this was…. a lot of handstand walk practice, some bear crawls, and partner carries.

Sunday 2012.11.25

November 25, 2012

Gregg’s Beach WOD #1

4x shuttle run ~100′ there and back

then, tabata-style:
120 sandbag squats, 40#
Rest 3 minutes
120 sandbag sit-ups, 40#
Rest 2 minutes
120 jumps over-a-sandbag-and-back holding a sandbag, 40#

then, 4x shuttle run ~100′ there and back

[highlight]27-something.
This was spectacularly awful.[/highlight]

Friday 2012.11.23

November 23, 2012

[Outlaw 121116]

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

[highlight]135+70# band (thin green)[/highlight]

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

[highlight]135, 135, 135, 135, 135 (ass off bench on #2,) 135(1,F,) 125.[/highlight]

Conditioning

[highlight]Ok, should have done the Outlaw WOD but couldn’t resist today’s CFV WOD —
5 rounds for time:
9 hang cleans, 95#
6 front squats, 95#
3 jerks, 95#
4:38.[/highlight]

Wednesday 2012.11.21

November 21, 2012

[Outlaw 121114]

BB Gymnastics

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
[highlight]108, 108, 108, 108, 108, 108, 108.[/highlight]

2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
[highlight]138, 138, 138, 138, 138, 138, 138.[/highlight]

Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
[highlight]85×5, 85×5, 85×5.[/highlight]

1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
[highlight]125×5, 125×5, 125×5.[/highlight]

1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
[highlight]85×5, 85×5, 85×5.[/highlight]

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).

[highlight]Skipped it because I am… lazy.[/highlight]

Tuesday 2012.11.20

November 20, 2012

[Outlaw 121113]

BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
[highlight]113×2, 113×2, 113×2, 113×2, 113×2.[/highlight]

2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
[highlight]133×2, 133×2, 133×2, 133×2, 133×2.[/highlight]

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

[highlight]160×2, 160×2, 160×2, 160×2, 160×2.[/highlight]

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

[highlight]135×3, 135×3, 135×3, 135×3, 135×3.[/highlight]

Conditioning

90 seconds ME Double-Unders

-then (without resting)-

Row 1K
100 Double-Unders
Row 500m

For time.

*Please note score as total Double-Unders and total time.

[highlight]80/9:23[/highlight]

Saturday 2012.11.17

November 17, 2012

Did bastardized version of 2011 Games Beach Murph on the beach.

For time:
210m swim
Run 1500m in soft sand in hard sand
50 C2B pull-ups
100 push-ups
200 squats walking lunges
Run 1500m in soft sand in hard sand

[highlight]Partitioned pull-ups / push-ups / lunges but still took me around 50 minutes. Arg. Pull-up bar is crazy fat and slippery.[/highlight]

Wednesday 2012.11.14

November 14, 2012

[Outlaw 121107]

BB Gymnastics

1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
[highlight]115, 115, 115, 115, 115, 115, 115, 115, 115, 115.[/highlight]

2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
[highlight]140, 140, 140, 140, 140, 140, 140, 140, 140, 140.[/highlight]

Strength

1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec.
[highlight]108×8, 108×8, 108×8.[/highlight]

1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.
[highlight] Subbed 8xTTB on terrible pull-up bar[/highlight]

1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.
[highlight]30×8, 30×8, 30×8[/highlight]

Conditioning

4X400m Run – Rest 1:1 (all out efforts)

[highlight]Skipped.[/highlight]