Bitten by the Lazy Bug

The seemingly inevitable end-of-the-year laziness has settled in, so I probably won't be posting any new workouts until next year. I may throw the bells around in my free time just to avoid total turd'om, but I don't see any structured WODs in the near future.

I didn't meet my goal of the 10 min long cycle this year, but I didn't put much effort into it until the end. I'm not sure if I'm going to keep after it either, but I have been enjoying the workouts. And, assuming things go as I think they are planned, I might be joining the Instinct Fitness Gym in early 2011. If that's the case, then I'll have some cool equipment and knowledgable trainers at my disposal.

Anyway, it's been a great year...see yunz in 2011!

Merry Christmas and Happy New Year!!

WOD: Jerk Day...Cut Short

Warmup

stretching, joint mobility, deadlifts, swings, 2x10 long cycle (16s)

Workout

-Jerk ladder (20kg) - 5, 7, 9, 11, 9, 7, 5

-Jerk ladder (16kg) - 5, 7, 6

-Shrugs tabata (20kg)

Results

Had some pain in my left knee during the jerks which got progressively worse until I decided to call it. I need to get back on the glucosamine right quick.

Those shrugs felt great...started with 19 reps and ended up around 14. My forearms are swollen and on fire!

WOD: Heavy Day

Warmup

stretching, joint mobility, deadlifts, 2x10 long cycle (16s)

Workout

With the 20s

-6 x 1min on/1min off, long cycle

-jerk ladder - 5, 7, 9, 11, 9, 7, 5

-5x 30s on/30s off, rack holds

-5x 30s on/30s off, overhead lockout holds

Results

The long cycle intervals weren't bad, tough toward the end but that was expected. That cramp came back again though. I think it has something to do with my technique, because it had been about 3 hours since I ate last. Oh well, I'll figure it out.

I was surprised I made it up to 11 reps on the jerk ladder, so that was good. I think I need to keep working on them, because I need to work on the technique and build up some more strength.

Both the rack and overhead holds were tough the last few rounds....my arms were definitely nice and tired by then....again, expected.

Here the 2nd round of the long cycle (ignore that little stumble at the end)

WOD: Long Cycle

Warmup

stretching, joint mobility, 2 rounds: 10 jp's, 10 su's, 10 pu's, 10 ds's

Workout

With the 16s

-1x35 long cycle

-5x10, long cycle

-5 rounds

-30s rack hold

-30s rest

-30s overhead lockout hold

-30s rest

Results

Well it's terribly obvious how difficult it's going to be for me to get to 10 minutes. Those 35 reps were tough...and may have mis-counted because I finished them in about 4:40. I guess I'll shoot for 40 next week, but at this rate, there's no way I'll hit my goal by the end of the year. No worries, these are still GREAT workouts.

I tried to take as little rest as possible between the 5 sets of 10 reps. That worked out pretty well. And the rack/overhead holds felt good. My arms were definitely tired, so they were getting tough, but not tough enough to fail.

WOD: Better Than Nothing

Warmup

stretching, joint mobility, swings, 2x10 long cycle

Workout

With double 16s:

-5 rounds

-cleans, 1 min

-rest 1 min

-jerks, 1 min

-rest 1 min

-3 rounds

-long cycle on the minute, 5 reps

Results

The 20 minutes of cleans/jerks felt good. I averaged 13 reps on the cleans and 10-12 on the jerks.

I wanted to do 10 rounds of the "long cycle on the minute", but just didn't have the motivation. I've also been getting an annoying cramp lately while working out....need to get some more potassium in my system I guess.

WOD: Quick One

Warmup

stretching, joint mobility, swing/catch/squat/press's

Workout

With the 16s

-3 rounds

-long cycle, 15 reps

-rest

-rack holds 1min

-30s rest

-overhead lockout holds, 1min

-rest

-Finished with 20 reps of the long cycle and some farmer holds

Results

Kinda mis-managed time today so I was rushing to get this on in before the game tonight. I think I was still a little sore today, so this quick one probably did the body well.

The 15 reps wasn't bad...and they shouldn't be. The rack holds were tough in the 2nd round and tougher in the 3rd but didn't fail. I did fail on the overhead holds in the 2nd (about 3 seconds) and the 3rd round (about 10 seconds). Honestly, I was surprised by that...but good to know.

The last 20 reps were getting tough toward the end, but I had a cramp too which hurt more than my muscles.

WOD: One Arm LC and More

Warmup
stretching, joint mobility, swing/catch/squat/press's (35lb)

Workout

-10 min one arm long cylce, switch hands once

-5 rounds (with a single 16)

-30s clean right

-30s jerk right

-30s clean left

-30s jerk left

-5 rounds (with double 16s)

-30s rack hold

-30s rest

-30s overhead hold

-30s rest

-2 rounds (with double 16s)

-30s swings

-30s rest

-30s shrugs

-30s rest

Results

Another decent workout. For the OALC, I got 36 reps on the right and 35 on the left (switched arms at the 5 min mark) My rack was definitely getting tired on both sides, but overall it wasn't too bad. It's also nice doing any long cylce for 10 minutes, because I need to condition my feet....them foot cramps hurt.

The clean/jerk intervals weren't bad. I should actually increase those to a minute or bump up the weight up to 20kg. For the rack/overhead hold intervals, I originally planned on 1min on / 30s off, but that just wasn't happening. So I dropped it down to 30/30 after the first round.

And I really wanted to do 5 rounds of the swings/shrugs intervals, but I was just spent. I definitely shoulda hung in there for one more round, but that's a lot easier to say now that I'm sitting down and rested :)

Time for a rest day!

WOD: Heavy Day

Warmup

stretching, joint mobility, tgu's, deadlifts, swings

Workout

With double 20's

-3x10 long cycle

-3 rounds

-30s cleans

-30s rest

-30s jerks

-30s rest

-4 rounds

-30s rack holds

-30s rest

-30s overhead lockout

-30s rest

-Finished up with some kettlebell bumps

Results

Great workout! Not sure how much these heavy days will help, but this one had my heart rate soaring the entire time.

The cleans during the long cylce weren't bad at all. The jerks got tough up around the 8 or 9 rep mark. And the whole thing had me breathing heavy! Overall, I'm happy with the heavy long cycle.

I intended on doing 5 rounds of the cleans/jerk intervals, but those jerks were killing me. The last round I only got 4 reps and they weren't easy.

I also intended to do 5 rounds of the rack/overhead holds but those rack holds were killing me...didn't have another round in me. The overhead lockout holds weren't bad.

Since I was struggling with these heavy jerks, I thought I'd finish up with some kettlebell bumps to try working on that initial explosion....I still suck at them.

WOD: Gotta Step it Up

Warmup

stretching, joint mobility, 2 rounds: 10 jp's, 10 su's, 10 pu's, 10 ds's

Workout

With double 16's

-30 reps long cycle

- 3 rounds

-1 min cleans

-1 min rest

-1 min jerks

-1 min rest

-Finished with rack/overhead holds

Results

The 30 reps of long cycle took about 4 1/2 minutes which I'm happy with. That kind of pace would put me at about 67 reps for 10 minutes...if I can keep that pace. I'm glad I lasted for the 30 reps, but not happy with how tough it was. But I do know I had a few more in me.

The clean/jerk interval was nice...definitely need to keep that one in the mix and try to increase the rounds.

In fact, I liked the whole structure of this workout. It's a good template. If I can increase the reps on the long cycle (and maybe add a couple more rounds) and bump of the intervals up, I'll be on my way to the 10 minute lccj.

In general, I just need to step it up and dedicate more time to this goal. Instead of quitting after a good quick workout, rest for a few minutes and get back after it. Otherwise, I will never get there.