HPCL 1x5
I think i could have gone higher - so I need to work on my strategic planning for my oly lifts!
155, 175, 185, 195, 205
Tuesday, January 6, 2009
Friday, January 2, 2009
Wod's out of Order
FGB - Jan 1 2009
313!
Straight leg Deadlift + rowing intervals
081231
sets of 5
135, 135, 185, 205, 215, 225, 245
Rowing:
30 sec on
30 sec off
30 on
25 off
30 on
20 off
30 on
15 off
30 on
10 off
30 on
5 off
60 on
(this sucks!)
313!
Straight leg Deadlift + rowing intervals
081231
sets of 5
135, 135, 185, 205, 215, 225, 245
Rowing:
30 sec on
30 sec off
30 on
25 off
30 on
20 off
30 on
15 off
30 on
10 off
30 on
5 off
60 on
(this sucks!)
Tuesday, December 30, 2008
WOD 081229
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Something is going on with my right shoulder - I can't get that press where I once had it - started at 135, 145, 155f, 155f, 145
Push press was better: 145, 155, 165, 175, 185,
Push Jerk: 165, 175, 175, 185, 185
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Something is going on with my right shoulder - I can't get that press where I once had it - started at 135, 145, 155f, 155f, 145
Push press was better: 145, 155, 165, 175, 185,
Push Jerk: 165, 175, 175, 185, 185
Monday, December 29, 2008
WODs over Xmas
I did a 5k (running) in 20:23 - that is a new PR
Then when I was in Cincinnati I did hill sprints! My Grandmother lives on the top of a hill about 200m high, and about 300m long - I sprinted up the last 100m of it - walked down sprinted back up (5 sprints) then 3 rounds (10 pushups, 15 situps, 20 squats) then 5 more sprints - total time 18:23 - (sprints 1 = 7:20, others = 2:43 Sprints 2 = 8:20)
Then when I was in Cincinnati I did hill sprints! My Grandmother lives on the top of a hill about 200m high, and about 300m long - I sprinted up the last 100m of it - walked down sprinted back up (5 sprints) then 3 rounds (10 pushups, 15 situps, 20 squats) then 5 more sprints - total time 18:23 - (sprints 1 = 7:20, others = 2:43 Sprints 2 = 8:20)
Friday, December 26, 2008
TitanFit Comments
I posted this on Herb's Comments - but felt like it should get a more visible location:
1. Did you have 2008 goals?
Did not have any specific goals for 08 - except keep up with CF - I started in May, and have to say i have improved 1000%! I don't scale WODs anymore (except eva) and Anytime i beat some of these guys in the gym i feel like i am doing pretty good - But there is a lot of improvement still needed and CF has motivated me to continue to improve my weaknesses!
2. Did TitanFit help you meet those 2008 goals?
Heck yea! The program that Herb puts out is great - and if i can't do the HQ WOD I do Titanfit WOD - most commonly the TitanFit WOD is posted on the HQ Site a few days later - so I feel like Herb knows what he is posting! Everyone at Titanfit has helped me some how - herb teaching me to keep my knees out - or Kurt just pushing me harder through the WODs - I would not be happy with my results if i was doing CF elsewhere!
3. What are your 2009 goals?
I want to get to the CF games - and at least make it in the top 25%! It will be tough this year because there is a lot of powerful people doing CF and I will have to make it past the regionals but I want to give it a shot!
I also want to dial in my Diet - It has come a long way in the last 2 months - but I feel like my Performance will improve when I prefect my diet!
4. What can we do to ensure you meet those goals?
Keep doing what you are doing!
5. What was the hardest WOD for 2008?
Randy - I have the TFRecord - but it was f*ing hard!
6. Easiest?
none - If I say there was an easy WOD i would be lying! but WODs like Rowing - Eva may appear easier for me because of the 5k row that is rest for me.... but not easy!
7. What keeps you coming back?
Each day I feel better about myself - I have more energy - I am more motivated to try something new - I always want to beat Kurt in the WOD - I always want to set PR's - I want to help others be better!
1. Did you have 2008 goals?
Did not have any specific goals for 08 - except keep up with CF - I started in May, and have to say i have improved 1000%! I don't scale WODs anymore (except eva) and Anytime i beat some of these guys in the gym i feel like i am doing pretty good - But there is a lot of improvement still needed and CF has motivated me to continue to improve my weaknesses!
2. Did TitanFit help you meet those 2008 goals?
Heck yea! The program that Herb puts out is great - and if i can't do the HQ WOD I do Titanfit WOD - most commonly the TitanFit WOD is posted on the HQ Site a few days later - so I feel like Herb knows what he is posting! Everyone at Titanfit has helped me some how - herb teaching me to keep my knees out - or Kurt just pushing me harder through the WODs - I would not be happy with my results if i was doing CF elsewhere!
3. What are your 2009 goals?
I want to get to the CF games - and at least make it in the top 25%! It will be tough this year because there is a lot of powerful people doing CF and I will have to make it past the regionals but I want to give it a shot!
I also want to dial in my Diet - It has come a long way in the last 2 months - but I feel like my Performance will improve when I prefect my diet!
4. What can we do to ensure you meet those goals?
Keep doing what you are doing!
5. What was the hardest WOD for 2008?
Randy - I have the TFRecord - but it was f*ing hard!
6. Easiest?
none - If I say there was an easy WOD i would be lying! but WODs like Rowing - Eva may appear easier for me because of the 5k row that is rest for me.... but not easy!
7. What keeps you coming back?
Each day I feel better about myself - I have more energy - I am more motivated to try something new - I always want to beat Kurt in the WOD - I always want to set PR's - I want to help others be better!
Thursday, December 18, 2008
WOD 081217
12 days of Xmas!
1 burpee
2 Push Press
3 Front Squat
4 Hang power clean
5 DeadLift (gifts 2-5 all done with 95lbs)
6 24in Box Jumps
7 Pull ups
8 Pushups
9 sit ups
10 air squats
11 53# KBS
12 (one 500m row)
The WOD has 12 rounds - just like the Song = 1 burpee, then 2 push press and 1 burpee, then 3 FS 2 press press and 1 burpee, etc.....
Time: 19:48
Just so you don't have to do the math i did it for you:
total reps:
Burpees = 12
Push Press = 22
Front Squat = 30
Hang power clean = 36
DeadLift = 40
24in Box Jumps = 42
Pull ups = 42
Pushups = 40
sit ups = 36
air squats = 30
53# KBS = 22
500m Row
1 burpee
2 Push Press
3 Front Squat
4 Hang power clean
5 DeadLift (gifts 2-5 all done with 95lbs)
6 24in Box Jumps
7 Pull ups
8 Pushups
9 sit ups
10 air squats
11 53# KBS
12 (one 500m row)
The WOD has 12 rounds - just like the Song = 1 burpee, then 2 push press and 1 burpee, then 3 FS 2 press press and 1 burpee, etc.....
Time: 19:48
Just so you don't have to do the math i did it for you:
total reps:
Burpees = 12
Push Press = 22
Front Squat = 30
Hang power clean = 36
DeadLift = 40
24in Box Jumps = 42
Pull ups = 42
Pushups = 40
sit ups = 36
air squats = 30
53# KBS = 22
500m Row
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