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Kerry G’s Workout Post
Posted: 28 October 2014 05:59 AM   [ Ignore ]   [ # 1 ]
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Tuesday, October 26, 2014

WOD (@ Home )

253 Calorie Ex Bike ride (33:33 - 7.0 Miles)
50 Squats
50 Hollow Rocks
50 Arch Rocks
50 Lunges (total)
50 Sit Up

Neck pain limits overhead moves...
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Posted: 26 October 2014 06:56 AM   [ Ignore ]   [ # 2 ]
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Sunday, October 26, 2014

WOD (@ Home )

252 Calorie Ex Bike ride (31:46 - 7.0 Miles)
50 Squats
50 Hollow Rocks
50 Arch Rocks
50 Lunges (total)
50 Sit Ups

Trying my best to keep fit during down time...
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Posted: 24 October 2014 08:46 AM   [ Ignore ]   [ # 3 ]
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Friday, October 24, 2014

WOD (@ Home )

250 Calorie Ex Bike ride (31:54)
50 Squats
50 Hollow Rocks
50 Arch Rocks
50 Lunges (total)
50 Sit Ups

Miss the gym... Crummy neck issue!
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Posted: 23 October 2014 06:22 AM   [ Ignore ]   [ # 4 ]
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Thursday, October 23, 2014

WOD (@ Home )
250 Calorie Ex Bike ride (31:15)
50 Squats
50 Hollow Rocks
50 Arch Rocks
50 Lunges (total)
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Posted: 21 October 2014 06:01 AM   [ Ignore ]   [ # 5 ]
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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 ]   [ # 6 ]
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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 ]   [ # 7 ]
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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 ]   [ # 8 ]
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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 ]   [ # 9 ]
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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 ]   [ # 10 ]
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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 ]   [ # 11 ]
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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 ]   [ # 12 ]
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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 ]   [ # 13 ]
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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 ]   [ # 14 ]
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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 ]   [ # 15 ]
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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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