WOD: Ropes and Stuff

Workout

4 rounds, 45s on, 20s off

-goblet squat

-side to side ropes

-goblet lunges

-rope jacks

-alternating ropes

-goblet press

-double ropes

Finished with 5 minutes or so on the single rope, one-handed for a while then two-handed.

Finished again with some sport training: 10 rounds of 1 min on, 1 min off, long cycle (2x16kg).

Results

That circuit was a killer!! Doing rope jacks followed by alternating ropes is just mean! I used a 16kg bell for all of the goblet stuff which wasn't too bad (I didn't go real hard though).

For the sport stuff I tried to do more of a sprint but by the 7th round I was pretty much at my competition pace. I did finish strong with 10 reps on the last set.

Brutal night!

WOD: Light Day

Workout

5 or 6 rounds of single bell work, 6 min on, 1 min off

Results

Another all bell workout! I can't remember everything we did (or how many rounds exactly), but it included swings, cleans, presses, push presses, jerks, squats, lunges, figure 8s etc etc. We did each exercise for 1 min. I used a 12kg for everything which got kind of heavy at times....good start to the week!

WOD: Sport Saturday

Workout

6min, 1 arm swing, switch l/r on the minute (16kg)

10 rounds, 1:10 on, 50s rest

-long cycle (2x16kg)

30-25-20-15-10-5: jump squats (2x16kg)

2 min glove snatch left, 2 min glove snatch right (12kg)

Results

A good sport workout! The swings at the beginning were tough, that's a long six minutes. For the long cycle, I was just trying to keep a good competition pace. I was pretty consistent, hitting about 9 reps a round.

The glove snatches are snatches with a glove on, which hits the grip harder. My left side was weak and I ended up going to half snatches by the end of the 2 minutes (half snatch means you drop it in the rack after the snatch). The right arm was stronger.

WOD: 8 Minute Set

Workout

8 min long cycle set, 2x16kg

Finished with 3 rounds, 1min on, 20s rest:

-walking see-saw press

-tire flips

-renegade row

-single rope (2")

-walking farmers lunge

Results

Busted out 58 reps in 8 minutes! I sped up the last minute, but I'm pretty sure I could have gone for another 2 minutes, so I'm feeling very confident right now! I did notice that when I drop back into the rack after the jerk, my arms slide out too far, which is probably when I'm feeling my weakest. I'll have to see if there's anything I can do about it.

The long cycle set took a lot out of me, so the circuit was pretty tough. I went light and slow with everything.

WOD: Sport Stuff

Workout

5 rounds:

-2 min long cycle sprint, 2x16kg

-2 min rest

3 rounds:

-5 reps long cycle, 2x20kg

-rest as needed

4 rounds:

-30s alternating ropes

-1:15 min rest

...and one bonus round of 1 min alternating ropes

Results

Arms were nice and swollen after this one! For the long cycle sprint, I kept the rep count consistent - 19,19,18,19,19 (not sure what happened in the 3rd round). I was right around finishing my 10th rep at the minute mark. Considering how inconsistent my last sprint workout was, I'm happy with this. It's a lot faster than my competition pace will be but I was able to keep my form semi-decent throughout.

The heavy sets of 5 were to help us concentrate on form. The heavier the weight, the more efficient you need to be, so you need to have good form. These weren't too tough for me, so I think I was dipping, pushing and bumping all at the right times.

My arms were like rubber by the time we hit the ropes, so those 30s intervals were LONG! And the bonus minute was a stupid idea :)

WOD: Doubles Day

Workout

5 rounds, 3min on, 1min off: Various double kb exercises

Finished with 20 turkish get-ups

Results

This one killed me, but it felt good to do some double work. I started with double 16s and then dropped down to double 12s pretty quickly

The 3 mins of work was broken up into 3, 1 min exercises. I can't remember the exercises for each round, but we did swings, cleans, presses, jerks, clean/jerk, clean/press, lunges, squats, rack holds, overhead holds, deadlifts....some more than once. I struggled with both with my lungs and my muscles, so I know it was good for me!!

I used 12kg bell for the get-ups and did them in 5 sets of 2 (l/r).

WOD: All Bells

Workout

We did various rounds of single bell work today, 1 min left/1 min right/1 min rest. There were combinations of swings, cleans, squats, presses, lunges, rows, etc. I couldn't keep track of everything.

Results

It was a good to get an 'all bell' day in. But my calluses weren't too happy about it. I started with a 20kg bell but dropped down to a 16 pretty fast because my hands were hurting - need to shave them today...

In any case, a solid workout!!

WOD: Light and Long

Workout

2 rounds, 3min work, 1min rest

-goblet thrusters

-swings

-wipers (one bell)

-rope pull through

-ropes

Results

Just about anything for 3 minutes is a killer! For the thrusters, I used the 12kg bell. I kept a pretty good pace the first round but slowed quite a bit the second. I also used a 12 for the swings too. It was a little too easy, but I thought 3 min with the 16 might have been too much for my back.

I used a 12 the first round for the wipers but bumped up to the 16 the second round. I had to put the bell down just a few seconds before the second round was over. We just did standing rope pull throughs (as opposed to sitting, planking etc). They got tougher than I thought they would, I was surprised.

I did alternating ropes for the first round and doubles for the second...no failures! In fact, the doubles were kind of easy considering it was 3 minutes. I remember struggling to hit a minute not all that long ago...this shit works!

WOD: Tuesday Circuit and a Little More

Workout

5 rounds, 45s on 25s off

-exercise ball pike ups

-rope jacks

-parallette pushups

-alternating ropes w/ lunge

-lateral jump + squat thrust

-overhead rope squat

Finished with a 20 minute one-arm long cycle (16kg)

Results

Heard lots of grunting during this one! The pike ups were fun. First time I did them on an exercise ball, tough! I made it through all 5 rounds of rope jacks without failing, so those felt good. The pushups were tougher than they should have been, but I tried to go slow and concentrate on my form.

I didn't fail on any of the alternating ropes. The waves weren't pretty, but they were nonstop. The lateral jumps were over the parallette - jump, jump back, squat thrust, repeat. Those were pretty ugly. And this was the first time I've seen the overhead rope squat....that rope gets heavy pretty fast!

I got there late as usual, and everyone already did a 20 min long cycle before the circuit...so I decided to finish with one. I managed to keep it at 10 reps per arm, but only did 158 all together. I blame the circuit!

WOD: Long Cycle Sprints and More

Workout

5 rounds (2x16kg)

-2 min long cycle sprint

-2 min rest

3 rounds (2x16kg)

-30s rack hold

-30s chest bumps

-30s overhead hold

1 round (16kg)

-1:30 right arm swing

-1:30 left arm swing

Results

Another good long cycle day! For the sprints, you're obviously supposed to go faster than your normal competition pace. I was able to do that the first 2 sets, leveled out the 3rd and was trying to survive the last 2. I was probably down to my competition pace or slightly slower by the last set.

The holds/bumps/holds was killing me! The overhead holds was the "rest" piece, which my rack definitely needed, since I was essentially in the rack for a 1 min straight (not easy after those sprint sets).

The swings were just used for some grip work. I wish I could go longer, but 3 minutes is about the limit my lower back can handle...but that's all I really need to burn my grip after a GS workout.

WOD: A Quick Run and a Nasty Circuit

Workout

Started out with a quick hill run, then the following circuit

4 rounds, 1:15 on, 35s off

-sandbag farmer carries

-sandbag "body" drag

-sledge hammer slams

-powerwheel plank walks

Results

The run was just a quick jog to and up a nearby hill and back down. A good way to get things started!

The farmer carries were up and down some make shift stairs. The "body" for the drag consisted of the heavy backpack on top of the heavy sandbag, about 100lbs all together. For the slams, I used the 16lb sledge which felt pretty good. The powerwheel walks suck! Forward one way, backward coming back...killer!

This one definitely got the heart rate going and muscles burning...great start to the day!

WOD: 6 Minute Set

Workout

-6 minute long cycle set

-6 minute alternating swing

-3 minute single rope (2")

Results

The long cycle set felt good, 42 reps. I used my competition weight, double 16s. I averaged a little less than 7 reps a minute and stepped it up the last minute to hit 42. I'm shooting for 70 reps in 10 minutes, so I'm happy with that. Plus, I think I had another couple minutes in me too, so I'm feeling confident that I'll be ready come November!!

For the swings, I started with a 16 then dropped down to a 12 and finally an 8. I was feeling it in my lower back, wind and grip were fine. I probably should have just started with the 12.

I managed to go the entire 3 minutes on the thick rope without a break (two hands on one rope). That 2 inches gets pretty thick pretty quick...grip killer!!

WOD: GS Day

Workout

10x10 long cycle (double 16s)

Finished with some double 20kg work - jerks, cleans, long cycle

Results

Felt pretty good...I like GS day! Took rest as needed between rounds.

WOD: Ropes and More

Workout

5 rounds, 45s on, 20s off

-rope jacks

-med ball slams

-alternating ropes (2" rope)

-kb sit up

-rope press

-farmers lunge

Results

First things first, I took a few days off because I tweaked my shoulder at muay thai, just throwing a few hooks. I think it's just an old shoulder issue resurfacing. Went to the doc and nothing dislocated/torn. He just gave me some anti inflammatory pills and it feels a lot better. Not a 100% yet, but close.

Back to the workout...this was tougher than it looked! I didn't fail at all on the rope jacks or alternating ropes, so I was happy about that. I used 12s for the lunges which weren't bad. The sit ups were done with double bells (12s) at chest, sit up, press and lay back down with the bells still pressed, repeat. Those are fun!

My shoulder was aching with the slams, so I dropped down to the 8lb bell which helped. Hopefully it'll feel better over time. I probably should have taken a few more days off, but I was feeling the itch!

WOD: Painful Ladder

Workout

For time, reps of 50-40-30-20-10

-wall balls

-tire jumps

-swings

Results

26 minutes and change. This was rough!! I used the 20lb medicine ball for the wall balls and a 20kg kettebell for the swings.

The swings were all unbroken, but the rest were broken.

WOD: 2 Minutes at a Time

Workout

3 rounds, 2 min on, 30s rest

-band punch/alt clean

-two hand swings

-alternating ropes/lateral jump + sprawl

-two hand swings

-sit up + punch/resistant harness high knees

-two hand swings

Results

This one was tough! I was beat already (not enough sleep) which didn't help. There were pairs of exercises done back-to-back for a min each, 30s rest, 2 min of swings and repeat.

The band bunches were about speed which could catch up to you. The alt cleans were done with double 12s. That's when you clean one bell while the other bell is dropping down, like this video. I failed a couple times each round

The alternating ropes were also about speed, which can catch up to you. I didn't fail on any of those. For the second half of that pair, we did lateral jumps over a parallette, then a sprawl, back up and repeat....killer!

The last pair started with a situp + a "one-two" punch. Those weren't bad. The second part was high knees with the resistance harness - put the harness on, walk out to a comfortable distance/resistance and then do high knees. The toughest part for me was just finding that comfortable place and keeping my balance.

For the swings, I started with a 16, but dropped down to a 12 in the 3rd round...grip was failing quick!

Great start to the week!!