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Strength: Power Clean

January 2, 2020 By deacon Leave a Comment

A: Power Clean 5-5-5-5-5

  • 135, 135, 155, 155, 155

Not bad. Felt good, but form faded towards the end. Need to work on receiving in a front squat.

B: Strict Pull Ups: both bands 5-5-5-5-5-5

These were hard. Went slow to emphasize strict and negative rep.

Filed Under: Uncategorized Tagged With: power-clean, pull-ups

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Block Party 4

January 20, 2019 By deacon Leave a Comment

1.) Every 1 minute for 8 minutes: 1 x Power Clean

  • 185: working on form.

Felt surprisingly good. Not as smooth as I’d like, but solid form.

2.) Work up to a 1RM Front Squat

  • 5x 135
  • 4 x 185
  • 3 x 205
  • 2 x 215
  • 1 x 225
  • work up to 1RM..
  • 1 x 225

I haven’t lifted in forever so I’m stoked with that lift!

Conditioning:

  • 10…1 reps Russian KB swings [53]
  • 1…10 reps pull ups

TIME: 7:24

My pull-ups are what slowed me down. I haven’t been doing those at all. Really surprised how well I did though. The round of 8 was the first one I had to get off the bar. I was doing them in 2s after that.

  • Block Party 3: 10:00
  • Block Party 2: 8:15
  • Block Party 1: 6:10

Filed Under: WOD Tagged With: front-squat, kb-swings, power-clean, pull-ups

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PSE Move – Cycle n; Test Week

March 21, 2018 By deacon Leave a Comment

Notes: Today we test where we’re at with these two movements. Over the next 7 weeks we’ll gradually add reps based on a percentage of today’s average. We’ll retest in Week 8.

Push Ups:

  • 25
  • 17
  • 11

Average: 18

Pull Ups [black band]

  • 8
  • 6
  • 5

Average: 6

Conditioning

With a 15:00 clock, perform for max TOTAL reps:

  • 1:00 Pull Ups
  • 2:00 Burpees
  • 3:00 Step Ups @ 20″
  • 4:00 Kettlebell American Swings @ 35-53lb (16-24kg)
  • 5:00 Squats

Results:

  • 16 pull ups
  • 15 burpees
  • 40 step ups
  • 50 KB swings [35]
  • 100 squats

Total: 231

Filed Under: MOVE Cycle n Tagged With: air-squat, burpees, kb-swings, pull-ups, push-up

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Block Party

January 20, 2018 By deacon Leave a Comment

1.) Every 1 minute for 8 minutes: 1 x Power Clean

  • 185: working on form.

2.) Work up to a 1RM Front Squat

  • 5x 135
  • 4 x 185
  • 3 x 195
  • 2 x 205
  • 1 x 215
  • work up to 1RM..
  • 1 x 235

I haven’t lifted in forever so I’m stoked with that lift.

Conditioning:

  • 10…1 reps Russian KB swings [53]
  • 1…10 reps pull ups

TIME: 10:00

My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than previous attempts.

  • last attempt : 8:15
  • first attempt : 6:10

Filed Under: WOD Tagged With: front-squat, kb-swings, power-clean, pull-ups

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Helen Rx

March 17, 2017 By deacon Leave a Comment

1. Conditioning / Warm-Up

1.25 mile run

2. Helen Rx

21, 15, 9

  • 400m run
  • 21 KB swings [24 Kg]
  • 12 pull-ups

Time: 16:11

Result: I tried to hold a 5:00 pace on this. First round I had about 45 seconds rest. Second round, 10 seconds rest. Last round, xxx.

Filed Under: WOD Tagged With: 400m-run, benchmark, helen, kb-swings, pull-ups

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Cindy Rx

December 17, 2016 By deacon Leave a Comment

1. Conditioning

1 mile run easy (11:30-ish)

2. Conditioning

Cindy: 20 minute AMRAP

  • 5 pull ups
  • 10 push ups
  • 15 air squats

Result: 13 rounds

Notes: Push-ups were killing me big time. I haven’t been on those as regularly lately. Conditioning felt good though.

Filed Under: WOD Tagged With: pull-ups, push-up

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Helen Rx

December 12, 2016 By deacon Leave a Comment

1. Run

1 Mile Run: 10:00 pace

2. Conditioning: Helen

3 Rounds:

  • 400m run
  • 21 KB swings [24kg]
  • 12 pull ups

Time: 13:09

Splits:

  • 4:18 (2:04 run
  • 4:29 (1:55 run)
  • 4:21 (2:00 run)

Wow, 90 seconds faster than 1 month ago (and a PR for sure)! I’m down 7.6 pounds on David King Fitness’s challenge, plus conditioning is way better with daily workouts. Feels good!

Filed Under: David King Fat Shocker 1400, WOD Tagged With: 4oom-run, helen, kb-swings, pull-ups

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Helen Rx

November 12, 2016 By deacon Leave a Comment

1. Strength

Front Squat: 3-3-3

  • 225
  • 225
  • 225

Not bad.

2. Conditioning

Helen: 3 Rounds

  • 400m run
  • 21 kettlebell swings [53]
  • 12 pull ups

Time: 14:43

Overall I’m pleased with this. Relatively even splits, although the last round was for sure slower. I really appreciated the yellow jacket harassing me on round 1 and making me nearly drop my kettlebell.

Filed Under: WOD Tagged With: 4oom-run, front-squat, helen, pull-ups

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Chipper

October 30, 2016 By deacon Leave a Comment

1. Conditioning

  • 20 x Power Snatch [65]
  • 20 x Pull Up
  • 20 x Overhead Squat [65]
  • 20 x Pull Up
  • 20 x Thruster [65]

TIME: 9:10

Unbroken Thrusters. Felt good overall. Pull ups slowed me way down.

Filed Under: WOD Tagged With: chipper, favorite, overhead-squat, power-snatch, pull-ups, thrusters

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Block Party

October 15, 2016 By deacon Leave a Comment

Repeat of this WOD from CC last year

1.) Every 1 minute for 8 minutes: 1 x Power Clean

  • 185: working on form.

2.) Work up to a 1RM Front Squat

  • 195

Back felt tweaked so I didn’t push this one at all. Felt strong, but just a slight muscle tweak on my right side.

This felt great and I could’ve done more if I had more time. Pretty happy with this lift.

Conditioning:

  • 10…1 reps Russian KB swings [53]
  • 1…10 reps pull ups

TIME: 8:15

My pull-ups are what killed this one. I haven’t been doing those at all. I’m pleased with how I did, but so much slower than 2015. Between not doing pull-ups and being about 10 pounds overweight was rough.

Back at it!

Filed Under: WOD Tagged With: front-squat, kb-swings, power-clean, pull-ups

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