10:00 as warm-up:
400m run, easy pace
Dynamic hip & shoulder mobility of choice
Double-under practice
10:00 @ steady pace of:
200m run or 250m row
15 air squats
15 sit-up
5:00 rest
10:00 @ steady pace of:
200m run or 250m row
15 walking lunge steps, perfect
:30 front leaning rest on floor
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{ 12 comments… read them below or add one }
Modified CSC wod to combine with my long run, some makeup work, and replaced squat w/ KBS (did plenty squats this past week).
50 min continuous:
5:00 run + 10:00 @ steady pace of:
200m run /10 pull ups /15 push ups
5:00 run + 10:00 @ steady pace of:
200m run /15 KBS (1.5 pd) /15 sit-up
5:00 run + 10:00 @ steady pace of:
200m run / 15 walking lunges, :30 FLR
5:00 run
Not quite same endorphine benefit as a long run so added 200 m farmers walk with turrets, and that did the trick…
1) Good luck to CSC masters competitors this weekend! Update us!
2) Bought CSC Halloween costume… $10.
Warmed up with part one of Rob’s 9am class.
A. Clean & jerk, 20:00 technique work
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest
C2. Dips, strict unweighted, 4 x :90; :60 rest
A. Worked up to 113; focused on catching the bar better and getting deeper in a split jerk.
B1. 85, 90, 95, 100
B2. All unweighted with minimal kip
C1. 100, 130, 150, 160 (first time doing these… Good thing the gym was quiet today!)
C2. 11, 9, 8, 8 (all bar dips)
oops, math error.
C1: 100, 125, 145, 155
6 rounds + 2 squats
6 rounds + partial run
5 rounds + 13 air squats
6 rounds + 12 walking lunges
A. Clean & jerk, 20:00 technique work
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest
C2. Dips, strict unweighted, 4 x :90; :60 rest
A. Complete. Up to 100#. Dropped down to 95. Had some pain in shoulders and arms.
B1. 65,70,75,80
B2. 5, 7.5, 10, 12.5
C1. Used 95# for all
C2. 13,13,12,11
A. Back squat 2, 2, 2, 1, 1, 1; rest 3 min
B. Barbell reverse lunges 16 alt’ing steps x3; rest 3 min
+
4 rounds for time:
Row 500m
15 kbs 2 pood
10 box jumps 30″
A. 315-335-355-365-380-395
B. 3 x 225
+
14:48.
See McNaughton:
A. 246-255-265-275-285f-275
B. 155-155-165
+
13:32
being
as many rounds in 8 minutes:
8 thruster – 115#/65#
8 burpees over bar
8 CTB/covp chin ups
3rds + 1 thruster, all thrusters unbroken
A. 4 rounds + 10 air squats
B. 5 rounds + 9 lunges
brief update:
Women: Kathryn – 4th, Melissa – 5th, Kristin – 6th
Men: Terry – 4th, Pat – 5th, Lee and Matt – top 10 ( too tired to remember exactly)
First workout – 7 minute AMRAP
4 deadlifts
8 hang cleans
12 should to overhead
Followed by: 500 meter run
Second workout:
Skills ladder
Third workout: (12 minute max)
20 shoot throughs
40 wall balls
20 shoot throughs
20 kb swings (1.5 pood/2 pood)
40 burpees over bar
20 kb swings
Followed by: 50 yard sled push (100+sled/180+sled)
Workout tomorrow followed by top 5 per age group in final.
Hope that’s fully accurate!
A. Clean & jerk, 20:00 technique work
B1. Thruster, 4 x 8 continuous, add weight each set; :60 rest
B2. Weighted pull-ups, pronated grip, 4 x 2-3, 21X0; 3:00 rest
C1. Barbell walking lunge steps, 4 x 12 tough; :10 rest
C2. Dips, strict unweighted, 4 x :90; :60 rest
A. Worked on catching weight low, practiced jerk footwork .
B1. 42.5, 52.5, 62.5, 72.5
B2. 2(5) 2(5) 1(5) 2(5)
C1. 75
C2. 5, 5, 9, 6