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Kerry G’s Workout Post
Posted: 21 October 2014 06:01 AM   [ Ignore ]   [ # 1 ]
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Tuesday, October 21, 2014

WOD (Home Brew)

250 Calorie Ex Bike ride (31:09)
100 Squats
50 Hollow Rocks
50 Arch Rocks

Not the gym, but better than nothing...
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Posted: 16 October 2014 07:06 AM   [ Ignore ]   [ # 2 ]
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Thursday, October 16, 2014

Warm Up x 3:

500M Row
10 SDLHP with Bar
10 Stiff Legged DL's with Bar
Power Snatch Practice w/ bar.


WOD (Completed 84 reps at level 2, made down the ladder through 6.)

AMRAP in 8 Minutes

15-12-9-6-3-6-9-12-15-12-......

Snatches
Abs

Level 3: 95/65 and T2B
Level 2: 75/55 and Knees to 90
Level 1: 45/35 and abMat sit- ups
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Posted: 15 October 2014 07:21 AM   [ Ignore ]   [ # 3 ]
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Wednesday October 15, 2014


Warm up x 3:

1-2 minute DU Practice
10 DB Presses (Used 25 lbs.)
10 DB Cleans (Used 25 lbs.)
15 Sit Ups

WOD:

6 minute AMRAP (Completed four full rounds)
150m Row (100 M Run) - Rowed
5 Push Jerk 135/95 (Used 95 lbs.)

3 minutes of mobility or rest

6 minute AMRAP (Completed four full rounds)
6 Burpee over the box 24/20
6 Single arm DB/KB Snatch 70/45 alternating (Used 40 lb DB)

3 minutes of mobility or rest

For time (Completed in 11:40)
30 KB swings 70/55 (Used 42 lbs KB)
30 Cal Row (400 M Run) - Rowed
30 K2E - Actually did these without too much should pain...progress!
30 Power clean 135/95 - Used 95 lbs.
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Posted: 13 October 2014 07:20 AM   [ Ignore ]   [ # 4 ]
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Monday, October 13, 2014

Warm Up x 3:

360' Sled Push
10 KB Snatches (5 ea arm)
10 KB Thrusters (5 ea arm)
6 Turkish Get Ups (3 ea arm)
(Used 25 lbs for all reps)

Stretch, then:

WOD

Front Squats with wrist strap
TEMPO 33×3 (Used 150 lbs as a base)

1 x 3 @ 40% - 60 lbs
1 x 3 @ 50% - 75 lbs
1 x 3 @ 60% - 90 lbs

Then:

10 minute EMOM

5 Deadlift 225/155 (Set up at 165 lbs)
25 Double Unders (Jumped SU's at about 50 per round, first 5 rounds, then down to about 30)

Not that difficult of a workout on paper or really even practice, but my body just did not want to cooperate today. Got through it, but some parts were shouting...
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Posted: 09 October 2014 06:48 AM   [ Ignore ]   [ # 5 ]
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Thursday, October 9, 2014

Warm Up:

500 M Row
Then, x3:
10 Walking Lunges (Total)
10 Ring Rows
10 Push Ups

Stretch, then...

WOD (Completed through an ascension to 9.)

15 Minute AMRAP:

Athletes will have 15 minutes to complete as many reps as possible.
The workout rep scheme is an Ascending Ladder of the following movements:

1,1,2,2,3,3,4,4,5,5,6,6, and so on and so forth .....

Squat Cleans (Used 95 lbs.)
Muscle Ups/Pull Ups/Jumping Pull Ups (Started with pull ups, ended with sit ups)

Level 3 185/105 - Muscle Ups
Level 2 135/85 - Pull ups
Level 1 55/35 - Jumping Pull Ups
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Posted: 08 October 2014 07:39 AM   [ Ignore ]   [ # 6 ]
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Wednesday, October 8, 2014

Warm Up:

400 M Run, then x 3

7 pull ups
7 Back Squats with Bar
200 M Run

Then,

Wod

With a 30 minute time allocation, perform:

Superset
alternate between Back squat and Strict press as many supersets as you can fit in within 30 minute window

Back squat – 6 reps @ 70-75% (Used 95 lbs (115 lbs was 70% but neck pain prevented more.)
Rest 1 minute
KB/DB Strict press – 10 reps @ As Heavy As Form Allows (Started with 35 lbs, finished with 30 lbs.)
Rest 1 − 3 minutes
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Posted: 06 October 2014 07:41 AM   [ Ignore ]   [ # 7 ]
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Monday, October 6, 2014

Warm Up:

5 Minute Team Sled Push

Then, x3:

7 (each arm) DB snatches (used 25 lbs.)
10 (each leg) Mtn Climbers
15 Sit ups

WOD (Finished in 17:52, no RX as I used 35 lbs for KB Swing, Box for dips)

For time:

63 Calorie Row or 800 M Run (Ran 800, 600, 400)
42 KB Swings 55/35
21 Ring dips

45 Calorie Row or 600 M Run
30 KB Swings 55/35
15 Ring dips

27 Calorie Row or 400 M Run
18 KB Swings 55/35
9 Ring dips
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Posted: 02 October 2014 07:04 AM   [ Ignore ]   [ # 8 ]
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Thursday, October 2nd, 2014

Warm Up x 4:

200M Run
25 Sit Ups

Various bar only movements leading to 5 OHS's

Stretch, then...

WOD

Barbell Cycling

10/7/5/3 Power Snatch 55# - 85# finish
10/7/5/3 Push Jerk, 95# - 125# finish
10/7/5/3 Power Clean 95# - 125# finish.

Rotate as follows 10 snatch, 10 jerk, 10 clean...7,7,7 - 5,5,5 - 3,3,3

Solo student this morning. Great oversight and coaching by Carole!
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Posted: 01 October 2014 09:02 PM   [ Ignore ]   [ # 9 ]
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Wednesday, October 1, 2014

Strength:

Split Jerk w/pause in dip and split + Split Jerk (Built up to 105 lbs.)

3 x 2+2
3 x 1+1

1 pause rep, then 1 regular rep, then 1 pause rep, then 1 regular rep

WOD

21 − 15 − 9 (Finished in 13:07 using only 95 lbs for the WL's. Plenty of weight for me...)

FR Walking lunges 155/105
Ring dips (subbed with box dip)
Calorie Row
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Posted: 30 September 2014 04:08 AM   [ Ignore ]   [ # 10 ]
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Monday Sept 29, 2014

You have 15 minutes to:
Snatch – Work up to a max (Hit 95 lbs. as my 1RM)

2×5@bar, 1×3@35%, 2×3@50%, 1×2@65%, 2×1@75%, 1X1@80%

rest at least 15 minutes

You then have 15 minutes to:
Clean & Jerk – Work up to a max (Hit 140 lbs as my 1RM)

sample warm up – 1×5@bar, 1×2@40%, 1×2@60%, 1×1@70%, 1X1@80%
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Posted: 25 September 2014 07:03 AM   [ Ignore ]   [ # 11 ]
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Thursday, September 25, 2014

Warm Up x 3:

400M Run
25 Sit Ups
10 SDLHP with KB @ 35 lbs.
10 KB Swings - Used 35 lbs.

WOD - Remembering our friend Dougie!

The Last RX - Finished in 16:47, modified as shown...

11 OHS 135/95# - Performed Front Squats at 75 lbs.
11 Bar Facing Burpees
11 Squat Clean to Thruster 135/95# - Lifted 75 lbs.
11 Box Jumps 24"
11 Toes to Bar - Non Kipping
11 Power Clean 185/135# - Lifted 105 lbs.
11 Toes to Bar
11 Box Jumps 24"
11 Squat Clean to Thruster 135/95# @ 75 lbs
11 Bar Facing Burpees
11 OHS 135/95# - Performed Front Squats at 75 lbs.

Wish you were here Doug!
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Posted: 24 September 2014 07:51 AM   [ Ignore ]   [ # 12 ]
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Wednesday, Sept 24, 2014

Warm Up x 3:

50 SU's
10 Single Leg Lifts (5 each leg)
10 Lunges (each Leg)

WOD (Ascended the ladder to 15 complete reps, then 18 WB's and 6 BJ's)

11 Minute AMRAP (159 Reps)

Ascending Ladder
3,6,9,12....so on and so forth until 11 minutes have expired

Wall Ball
Box Jump
Deadlift

Your total score will be the sum of all reps.
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Posted: 22 September 2014 06:57 AM   [ Ignore ]   [ # 13 ]
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Monday, Sept 22, 2014

Warm Up x 3:

100 SU's
5 Partner Tire Flip
10 Sledge Hammer Strikes (5 ea arm)

WOD (Used 105 lbs. Completed lifts in 15:52)

DT

5 Rounds for time of:
12 Deadlift 155/105
9 Hang Power Clean 155/105
6 Shoulder to Overhead 155/105
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Posted: 18 September 2014 07:36 AM   [ Ignore ]   [ # 14 ]
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Thursday September 18, 2014

Warm Up - 2 Rounds of the following:

200M Run
20 Burpees, then...

1:00 plank hold
15 push ups
15 hollow rocks, then...

100M Run
10 KB DL's
10 Goblet Squats - Used 30 lbs.

WOD:

Power Snatch - Subbed with GHD Sit ups, performed 20 in one minutes. Shoulder pain will not allow me to do a weighted snatch.
Max Reps in 1 Minute

Adv: 135/95
Rx: 115/75
Int: 95/55
Beg: 75/35

Rest 10 Minutes

Power Clean and Jerk
Max Reps in 1 Minute (HIt 5 lifts in 1 min at RX weight of 115 lbs.)

Adv: 135/95
Rx: 115/75
Int: 95/55
Beg: 75/35

Then:
Time Trial

Max Effort 500 M Row (Time was 1:48.9....Gave it all...)

This is an ALL OUT effort on the rower.
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Posted: 17 September 2014 07:02 AM   [ Ignore ]   [ # 15 ]
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Wednesday, Sept 17, 2014

Warm Up x 3:

200 M Run
20 Sit Ups
5 SDLHP with 35 lbs KB
5 35 lb KB Swings

WOD
"The Gauntlet"

In 30 minutes: (Score, finished by accomplishing one full round of Cindy, but WOD was modified as noted.)

"Jackie”

1km Row
50 Thrusters 45/35
30 Pull-ups (Performed Ring Rows instead of pull ups.)

then

“Karabel”

10 rounds
3 Power Snatches 135/95 (Performed Hang Cleans instead of snatches at 95 lbs.)
15 Wall Ball 20/14 (Used 14 lb ball)

then

AMRAP of “Cindy” in the remaining of time

5 pull ups
10 push ups
15 squats

Your score for this workout is your total number of rounds (and repetitions) of Cindy
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