Saturday, January 7th
Heads up! Goal setting sesh is today at 1:30. Come for the print-outs, stay for the gainz.
WOD
“Tiff”
On a 25-minute clock,
CHOOSE YOUR OWN ADVENTURE!
Run 1.5 miles or perform 75 burpees,
THEN
Perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155/105
7 push presses, 155/105
Post rounds completed to Comments.
United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.
In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).
Tiffner’s mother, Judith, said her son always wanted to serve.
Run…2+ [email protected] 63#
75 Burpees then 3 + 7 rx’d
Squat cleans are def a weakness and were slow, but I’m happy with how they felt today. Good wod.
75 Burpees then 3 + 7 rx’d
Squat cleans are def a weakness and were slow, but I’m happy with how they felt today. Good wod.
3+14 @135#
Run in ~9:15, my PP fell apart in the 3rd round.
3+14 @135#
Run in ~9:15, my PP fell apart in the 3rd round.
2 rx
(Run)
Cleans & c2b felt great push presses were another story
Pretty sure I got a snowflake mustache while I was running. #worthit
You’re so cute.
And strong.
AMAZING!!! Rx
3+7 with burpees
Squat cleans & push press @ 83#
Banded pull ups
My recommendation is to do the barbell portion in 5-5-4
Yesterday 1 hour z 2 ride
Unfortunately abby had early interviews and I had bday party
10 min amrap:
10 dl at 205
10 thrusters at 95
30 double unders
4+5
Nice wod. Good open prep
Yesterday 1 hour z 2 ride
Unfortunately abby had early interviews and I had bday party
10 min amrap:
10 dl at 205
10 thrusters at 95
30 double unders
4+5
Nice wod. Good open prep
[email protected] (PP was the weakness)
75 Burpees
C2b – 11-11-9/2-8/3-6/5-3/1
1 min recover/1 min max cal assault bike a hard 19
#openseason
[email protected] (PP was the weakness)
75 Burpees
C2b – 11-11-9/2-8/3-6/5-3/1
1 min recover/1 min max cal assault bike a hard 19
#openseason
3+12 @135#s w/ 75 burpees
3+12 @135#s w/ 75 burpees
3+3 @ 105
3+3 @ 105
4+5 @ 93# with ring rows and 75 burpees
4+5 @ 93# with ring rows and 75 burpees
2+23 Rx ish (the third round was barely chest to bar)
2+23 Rx ish (the third round was barely chest to bar)
4+3 Rx w/burpees. Forgot my snowshoes… lifts felt good. C2B was the slow part. Need some of Chad’s smoothness there.
4+3 Rx w/burpees. Forgot my snowshoes… lifts felt good. C2B was the slow part. Need some of Chad’s smoothness there.
Did this one last week in California. It’s a good one
Taking a mental health break. Body and mechanics don’t feel good
Training goals for 2017
Fix my squat / stable and comfortable in the “hole”
Strict press 145 # for 5 reps
One bar muscle up
Clean and jerk 240# (at 215 now)
Snatch 180 (at 155 now)
Take a smart goal sheet next time you’re a the trop.
Did this one last week in California. It’s a good one
Taking a mental health break. Body and mechanics don’t feel good
Training goals for 2017
Fix my squat / stable and comfortable in the “hole”
Strict press 145 # for 5 reps
One bar muscle up
Clean and jerk 240# (at 215 now)
Snatch 180 (at 155 now)
Take a smart goal sheet next time you’re a the trop.
Snow day run and fun: 4+16 Rx
First short term goal of 2017, clean 255
10 minute EMOM squat clean at 205, check
Snow day run and fun: 4+16 Rx
First short term goal of 2017, clean 255
10 minute EMOM squat clean at 205, check
Burpees Oh My !! Tons of Fun … ( adding better cardio conditioning to my 2017 goals)
1rd +21 @83 it was tough doing the push press at 83 finishing
Burpees Oh My !! Tons of Fun … ( adding better cardio conditioning to my 2017 goals)
1rd +21 @83 it was tough doing the push press at 83 finishing
So many goals were set
10 minute EMOM squat clean and push jerk 185
10 minute EMOM strict MUs 5×3 + 5×2
3×10 reverse hypers
30 min piano rx
So many goals were set
10 minute EMOM squat clean and push jerk 185
10 minute EMOM strict MUs 5×3 + 5×2
3×10 reverse hypers
30 min piano rx
Made 2 short term 2017 goals:
5 strict pullups and 20 unbroken pushups
Then did 20 unbroken pushups…
so adjusted to 5 strict ring dips as a goal.
Did tomorrow’s Oly Complex A:
1 power snatch + 1 hang power snatch + 2 Snatch Balance
warm up sets: 55-65-75, then did 4 sets at 80, my limiting factor was the hang power snatch. good one!
then my wrists were bothering me, so made up my own complex B:
1 power clean + 1 hang power clean + 1 clean + 1 hang clean
80-95-105-115-120
that was my cardio- very tough
then side goal is to do more ab work, so did 50 abmat situps for time: 2:04 dodging a toddler trying to sit on me
Made 2 short term 2017 goals:
5 strict pullups and 20 unbroken pushups
Then did 20 unbroken pushups…
so adjusted to 5 strict ring dips as a goal.
Did tomorrow’s Oly Complex A:
1 power snatch + 1 hang power snatch + 2 Snatch Balance
warm up sets: 55-65-75, then did 4 sets at 80, my limiting factor was the hang power snatch. good one!
then my wrists were bothering me, so made up my own complex B:
1 power clean + 1 hang power clean + 1 clean + 1 hang clean
80-95-105-115-120
that was my cardio- very tough
then side goal is to do more ab work, so did 50 abmat situps for time: 2:04 dodging a toddler trying to sit on me
My biggest goal of the year is rehabbing my shoulder and keeping all movements pain-free. But since that’s a long term process with ups and downs and no strict deadlines, I made a different goal for the short-term: improving my 5 rep max squat. It’s kind of vague, but I’ll be squatting 5×5 three times per week, and I’ll test my 5 rep max at the end of the 8 weeks. I’ll be starting when I get the go ahead to start using the yoke bar.
Another goal of mine that I have yet to write up a plan for is to run a 5k under 26 minutes.
My workout was many rounds of many things not for time, and trying to limit my rest/water breaks.
5 rounds
10 air squats
5 tuck sit ups
10 good mornings
5 rounds
10 goblet squats (15#)
10 right arm curl and press
20 box step ups (20″)
5 rounds
10 right arm KB snatch (15#)
10 right arm KB swing to eye level (15#)
20 box step ups (20″)
My biggest goal of the year is rehabbing my shoulder and keeping all movements pain-free. But since that’s a long term process with ups and downs and no strict deadlines, I made a different goal for the short-term: improving my 5 rep max squat. It’s kind of vague, but I’ll be squatting 5×5 three times per week, and I’ll test my 5 rep max at the end of the 8 weeks. I’ll be starting when I get the go ahead to start using the yoke bar.
Another goal of mine that I have yet to write up a plan for is to run a 5k under 26 minutes.
My workout was many rounds of many things not for time, and trying to limit my rest/water breaks.
5 rounds
10 air squats
5 tuck sit ups
10 good mornings
5 rounds
10 goblet squats (15#)
10 right arm curl and press
20 box step ups (20″)
5 rounds
10 right arm KB snatch (15#)
10 right arm KB swing to eye level (15#)
20 box step ups (20″)
Tiff, snow day edition:
5+15 @ 85# with 75 burpees
Short-Term Goal Setting: clean bar muscle-ups
—work, day one: 66 C2B in wod, strict PU work in OG
OG:
a. Back Squat 5×3
—145# across
*superset with strict pull-ups
—4-5-5-5-5
b. 4 strict MU (singles)
—work on quicker transitions
c. accumulate 1min L-sit in 10sec increments
Tiff, snow day edition:
5+15 @ 85# with 75 burpees
Short-Term Goal Setting: clean bar muscle-ups
—work, day one: 66 C2B in wod, strict PU work in OG
OG:
a. Back Squat 5×3
—145# across
*superset with strict pull-ups
—4-5-5-5-5
b. 4 strict MU (singles)
—work on quicker transitions
c. accumulate 1min L-sit in 10sec increments
75 burpees + 5 rounds @53. Subbed ring rows for c2b.
75 burpees + 5 rounds @53. Subbed ring rows for c2b.
Finished Month of December 2016 goals to get stronger at HSPU
12/5/2016 start date: end date 1/8/2017 total of 5 weeks
push-ups:
5 min AMRAP Monday
50 reps for time Wednesday
TABATA Friday
5 min AMARP: 99 push-ups MORE THAN I EVER DONE in 5 min done tonight.
22-20-16-20-16-5
50 for time: 1:48
Finished Month of December 2016 goals to get stronger at HSPU
12/5/2016 start date: end date 1/8/2017 total of 5 weeks
push-ups:
5 min AMRAP Monday
50 reps for time Wednesday
TABATA Friday
5 min AMARP: 99 push-ups MORE THAN I EVER DONE in 5 min done tonight.
22-20-16-20-16-5
50 for time: 1:48
4 +1 @ 73
Pull ups and burpees