Bodyweight OHS!

SAT JANUARY 02, 2016 | CRANIUM

Behind The Neck Jerk (5×5 @ 65-75% of 1RM)

The focus for the next several weeks is going to be the overhead squat; thus the need to practice behind the neck jerks. I focused on speed and explosiveness, and recorded all rounds. I completed sets @ 105, 110, 115, 115, & 120#. My left arm might be longer than my right arm.

Metcon (AMRAP – Rounds)
10-min
Row 750m
Then
AMRAP
5 power cleans (@ behind the neck jerk weight)
5 floor presses

I don’t much care for 120# power cleans. Ha! I set up my work area by the yoke and placed 5 poker chips on one of the plate holders. Big mistake, as the chips went flying! I either completed 7 or 8 rounds plus 4 power cleans. Yup, I entered 74 instead of 84 reps, as I’d rather err on the side of caution.

Courtney, having complete the workout in the first wave of athletes, encouraged me to finish strong, and it was much appreciated — and needed!

SUN JANUARY 03, 2016 | DON’T BE NEGATIVE!

Negative Handstand Pushup (Distance)

I worked out after coaching the 9:30 session and invited Heflin and Kerry to join me for the HSPU practice. I increased distance to 14″, but had to reposition plates in order to allow room or shoulders. That’s a PR!

Metcon (4 Rounds for reps)
Tabata squat
Tabata deadlift (155/118)
Tabata squat
Tabata deadlift

Score is total number of reps.
There is no rest between tabatas.

Completing this solo was, well, kind of fun, as I had only the clock to race against.

I started off both weak and strong, as I completed just 19 air squats the first round but completed 20 or 21 for remaining rounds. I completed 9 deadlifts the first and 7 deadlifts the last round, and averaged about 8 a round. The second round of air squats was a little more challenging, but I nonetheless completed between 17 and 21 reps a round (completing 20 the very last round). I set a goal to completed 7 deadlifts a round and even managed to completed 8 a couple of rounds.

Scores = 165, 69, 149, & 61 for a total of 444 reps

MON JANUARY 04, 2016 | OHS

Metcon (Weight)
Overhead squat
1-10-1-20-1-30

Enter total weight overhead squatted

Overhead squats used to be my nemesis. No longer! I completed 1 @ 125, 10 @ 115, 1 @ 135, 20 @ 105, 1 @ 145, and 30 @ 95#. In retrospect I could’ve gone heavier on sets of 10, 20, and 30, as I completed set of 10 in unbroken reps, set of 20 in reps of 11, 5, & 4, and set of 30 in reps of 11, 9, 5, & 4.

Nonetheless, I achieved a new PR — and the weight felt light! As Coach Nick was busy, I made sure that I had Heather ensure that I squatted below parallel.

Total weight = 6505

It’s the first Monday of the month so the coaches met for a WOD, this month led by Coach Doza.

16-min tabata
– Bodyweight bench press
– Box jumps (30″)
– Russian KB swings (53)

This was tough, particularly the bench presses. Jeff was to my left with Nick to my right.

I completed no more than 8 (first round) and no less than 4 (last few rounds) bench presses. I completed between nine and 11 box jumps and about 12 to 15 KB swings each round. My highest score for bench press + box jumps + KB swings was 29 (first round) and I had a couple of rounds of 26 reps. Most rounds I completed 27 reps.

Total = 283

Nick, Jeff, and I completed box jumps at about the same pace, although I usually managed to get in a rep or two more each round. I did have to turn my back to Nick after first round of KB swings as we were completing at about the same pace and I feared that this might slow me down. There, I said it.

I grunted very loudly during bench presses, so much so that Marni let me know she was concerned that I might be hurting myself. Ha!

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Partner WODs are Fun!

TUE DECEMBER 29, 2015 | NANCY MEETS NICOLE
Metcon (Time)
Partner Nancy
4 RFT
400m run
10 OHS (95)
10 power snatch
-Partners alternate activites
Metcon (AMRAP – Reps)
Partner Nicole
20-min AMRAP
400m run & max rep pull-ups
– Partners take turns

Begin Partner Nicole immediately following Partner Nancy. (Be sure to look at clock!) Score = total number of pull-ups.

I attended the 9:30 session and was fortunate enough to partner with Anthony. He had no other choice. Ha!

I asked Anthony if he’d rather begin with running or overhead squats and he replied, “Overhead squats. I want to get them out of the way.” I was relieved as I always like to run to warm up.

We worked very well together. Anthony struggled somewhat with lifts but worked at a very good pace. I managed to complete both rounds of PS and OSH in unbroken reps. Whaaaat? I must be getting stronger! I didn’t drop a single rep from the top. Whaaaat? My technique is getting better.

Time = 11:29

As Anthony completed last round of PS I was the first to run for partner Nicole. I completed 25 unbroken pull-ups my first turn, and then 20, 20, & 25 reps whilst Anthony consistently completed 20 reps. Yup, I completed the first and final round of pull-ups.

Score = 150 

Uhm, I jokingly said that the workout felt like a warmup. Uhm, I attended the 11:45 session in the hope that someone would be in need of a partner.

Stephen C. attended the 11:45 session and as he hadn’t pre-arranged for a partner I asked him of he’d partner with me for the workout. He either obligingly or begrudgingly agreed.

It looked as if this wasn’t going to be happen, as the session had begun and there was an even number of people sans me. I was getting ready to leave when Jennifer G. entered the building. I wasn’t even upset that she was late, as I’d now have the opportunity to work out again. Yay!

I once again ran first, and just as I had done so a little more 2 hours earlier, I completed PS and OHS in unbroken reps. Stephen struggled a little but worked very steadily.

Time = 11:43

I completed muscle-ups instead of pull-ups because, well, I didn’t want to wreak havoc on my shoulders. I completed 3 (just 3!), 7, 8, & 7 reps.

Score = 41

I very much enjoyed partnering with both Anthony and Stephen!

WED DECEMBER 30, 2015 | DO YOU D U?

Hard Annie (Time)
50-40-30-20-10
Double-unders
GHD sit-ups

I attended the 9:30 session, the only session that I didn’t coach. Hard Annie is, well, very hard. I began with 30 unbroken GHD sit-ups but was doing doubles by the end of the workout. Double unders didn’t go very well as I was constantly distracted by the very loud rain and I could hardly hear the sound of the rope. It was also very, very humid in the box.

Time = 12:37

Partner WOD
18-min AMRAP
3 box jumps (24/20)
7 pushups
11 air squats

I was both surprised and delighted when Laurie approached me and asked if I’d like to be her partner for the workout. Most people, particularly the Steve Dodges of the world, avoid me when it comes to picking a partner.

Laurie and I made this workout our bitch, nary resting a single moment. Both of us completed unbroken reps of all activities, including pushups. After completing round of air squats I had very little time to move a poker chip before having to begin pushups. Yup, Laurie completed box jumps just that fast.

Score = 45 rounds

No one came close to completing that many rounds. That’s more than 65 box jumps, 150 pushups, and 240 air squats.

Whilst coaching the 4 pm session, Lorraine’s partner had to tap out. I joined her for about 8 or 9 rounds until he was able to rejoin. Yup, more box jumps, pushups, and air squats.

FRI JANUARY 01, 2016 | BE THE FIRST!

A B: Metcon (Time)
1 mile run
10 rope climbs
B A: Metcon (AMRAP – Rounds and Reps)
Then
20:16 AMRAP
20 burpee pull-ups muscle-ups/burpee toes to bar knees to elbows (alternate rounds)
16 box jumps (24 30)/incline pushups (alternate rounds)

‘Twas a full house at the 11am session; thus, Jeff and I completed B and then A. I’m starting the new year off by challenging myself. Nope, not much different than last year.

Beginning the workout with burpee muscle-ups was tough. T. O. U. G. H. I completed one at a time and had no failed reps. Completing 16 unbroken box jumps, 20 unbroken burpee toes to bar, and 16 unbroken incline pushups was a breeze in comparison.

And then another 20 burpee muscle-ups. I was doing quite well until the 19th rep in that I failed the muscle-up not once but twice. Dammit. Dammit. I rested a moment and completed 19th and then last rep. I was able to get in 16 box jumps in the remaining time.

Score = 3 rounds; 40 burpee muscle-ups, 32 box jumps, 20 burpee toes to bar, and 16 incline pushups.

Jeff and I rested 2 minutes and 44 seconds. This allowed me enough time to load the weight vest with 20 pounds. Yup, I wore a 20-pound weight vest for Part B. Jeff and I began the run together. Yay! Did I mention that it’s our 22nd anniversary? Did I? DID I? Well, it is.

I ran an 8-minute mile and then began the arduous task of climbing that damned rope whilst weighing an additional 20 pounds. What made rope climbs particularly challenging today was that I couldn’t seem to begin with a very high jump nor could I manage to push my hips out and away. I took me as many as 10 pulls to get up the rope! I completed 1 rep at a time. For the first time ever I feared that I wouldn’t be able to make it to the top of the rope and touch the metal beam. Fortunately I was indeed able to do so. Yay!

Time = 14:47

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