At 3pm on Tuesdays and Thursdays, a few of us often get together for the days training session for a time we've affectionately labeled "Power Hour." And today's Hour was one hell of a sesh (see the post below). Em (JoGo visionary, co-coach, teammate, dear friend) sat this one out as she'd gone after a training session earlier in the day. But she decided to stick around for a little moral support. And she snapped a few pics of Jonathan and I getting gnarly while she was at it. Check 'em out. Of note: I outweigh Jonathan by about 60# but only got him by about 15 reps today. Pretty impressive effort at 115# for the young fella, he's becoming a beast. Good stuff brother.
"Sumo-Thruster War Power Hour"
Tuesday, March 30, 2010
Fitness-3/30-"Sumo-Thruster War"
Tuesday
No lift today, just one hell of a wod. "Sumo-Thruster War" was on the docket today, 20 minutes of pain:
30 seconds thrusters, 115#
30 seconds rest
30 seconds sdhp, 115#
30 seconds rest
repeat for 20 minutes
score=192
I went after this one with my bud and teammate Jonathan by my side. It was a good war indeed as we offset in order to work while the other one rested, a good battle back and forth. My goal was to go after this one hard until I hit a wall and then scrap to finish every round with the same amount of reps as in the round I "crashed." And I did pretty well to do that. My goal going in, however, was to hit 200 reps-I wanted to average 20 reps per minute of work. And I fell 8 reps short which seems like a lot but when you break it down, that's less than an extra 1/2 rep per interval. When I think back to the times I dropped the bar when there were still a few seconds left in the interval, I realize I could've gotten those 8 reps easy. A little disappointed with my resolve during this one but a great wod none the less.
No lift today, just one hell of a wod. "Sumo-Thruster War" was on the docket today, 20 minutes of pain:
30 seconds thrusters, 115#
30 seconds rest
30 seconds sdhp, 115#
30 seconds rest
repeat for 20 minutes
score=192
I went after this one with my bud and teammate Jonathan by my side. It was a good war indeed as we offset in order to work while the other one rested, a good battle back and forth. My goal was to go after this one hard until I hit a wall and then scrap to finish every round with the same amount of reps as in the round I "crashed." And I did pretty well to do that. My goal going in, however, was to hit 200 reps-I wanted to average 20 reps per minute of work. And I fell 8 reps short which seems like a lot but when you break it down, that's less than an extra 1/2 rep per interval. When I think back to the times I dropped the bar when there were still a few seconds left in the interval, I realize I could've gotten those 8 reps easy. A little disappointed with my resolve during this one but a great wod none the less.
Fitness-3/29-press/push press/split jerk, "Fitness Tests"
Monday
I came into the gym feeling pretty well rested after taking it very easy Saturday afternoon and all of Sunday. Started with some overhead work, here were my best efforts:
press
-5 x 155
push press
-1 x 205
split jerk
-3 x 240
I felt fairly strong going overhead. Attempted a 6th rep at 155 on the press and missed it but am finally starting to see my press strength improve. The jerks felt like butter and 3 at 240 was no problem. This is exciting.
After the lift, went after some fitness tests, taken from one of the events at the 2010 CrossFit Games Hawaii Sectional. In these tests, you've 1 minute to do the prescribed work and even if you end up having time to do more, you stop once you hit the mark required. In other words, it's pass/fail. If you finish before the minute is up, you've the remainder of the minute plus the next minute to rest before starting the next test. There were 5 tests, so the wod was 9 minutes total since the last rest isn't taken into account because the workout is over:
1) 10 ohd squats @ 135#, score=pass, took me about 20 seconds and felt like I could've gone the whole minute
2) 10 unbroken pistols each leg, score=pass, barely got this one right leg needs work...both legs need work
3) 30 unbroken pull-ups, score=fail, I did 28 and grip was the determining factor
4) 45 unbroken 20 inch box jumps, score=pass, finished around 50 seconds
5) 4 unbroken hspu on parallettes, score=fail, I couldn't get one, the parallettes make for a brutal range of motion
Overall, there weren't really any surprises here. I did think I could get 30 pull-ups so was a bit disappointed I didn't. But next time, I will. And the hspu's on the parallettes is a whole new ball game. I plan to start spending a lot of time on them.
I came into the gym feeling pretty well rested after taking it very easy Saturday afternoon and all of Sunday. Started with some overhead work, here were my best efforts:
press
-5 x 155
push press
-1 x 205
split jerk
-3 x 240
I felt fairly strong going overhead. Attempted a 6th rep at 155 on the press and missed it but am finally starting to see my press strength improve. The jerks felt like butter and 3 at 240 was no problem. This is exciting.
After the lift, went after some fitness tests, taken from one of the events at the 2010 CrossFit Games Hawaii Sectional. In these tests, you've 1 minute to do the prescribed work and even if you end up having time to do more, you stop once you hit the mark required. In other words, it's pass/fail. If you finish before the minute is up, you've the remainder of the minute plus the next minute to rest before starting the next test. There were 5 tests, so the wod was 9 minutes total since the last rest isn't taken into account because the workout is over:
1) 10 ohd squats @ 135#, score=pass, took me about 20 seconds and felt like I could've gone the whole minute
2) 10 unbroken pistols each leg, score=pass, barely got this one right leg needs work...both legs need work
3) 30 unbroken pull-ups, score=fail, I did 28 and grip was the determining factor
4) 45 unbroken 20 inch box jumps, score=pass, finished around 50 seconds
5) 4 unbroken hspu on parallettes, score=fail, I couldn't get one, the parallettes make for a brutal range of motion
Overall, there weren't really any surprises here. I did think I could get 30 pull-ups so was a bit disappointed I didn't. But next time, I will. And the hspu's on the parallettes is a whole new ball game. I plan to start spending a lot of time on them.
Fitness-3/27-cleans/fronts, sandbag stair runs
Saturday
Started off the morning right with some oly work. Went after some sub-max squat cleans to gear up for some front squats, here are my best efforts:
cleans
-3 x 215
fronts
-6 x 245
I took all the cleans from the hang and felt strong. The 6 reps at 245 on the fronts was a good effort for me, I failed on rep 7 unfortunately. I think it was more of a mental failure then physical, gave up on 'er a bit. But still getting stronger.
Started off the morning right with some oly work. Went after some sub-max squat cleans to gear up for some front squats, here are my best efforts:
cleans
-3 x 215
fronts
-6 x 245
I took all the cleans from the hang and felt strong. The 6 reps at 245 on the fronts was a good effort for me, I failed on rep 7 unfortunately. I think it was more of a mental failure then physical, gave up on 'er a bit. But still getting stronger.
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