Free...: November 2011

27-Nov
AM
"fight gone bad"
Box jumps were HARD!... legs were toasted... felt slow and heavy.
347 - http://www.megavideo.com/?v=16FOLHM5

PM - No airdyne so subbed for rower
Airdyne 5 min z1
+
Airdyne 90 seconds @90%
Rest 1 min
x12
+
Airdyne 5 min z1
1 - 417m, 1:47
2 - 403, 1:51
3 - 407, 1:50
4 - 402, 1:51
5 - 400, 1:52
6 - 403, 1:51
7 - 399, 1:52
8 - 399, 1:52
9 - 401, 1:52
10 - 403, 1:52
11 - 409, 1:50 - feeling like puking
12 - 420, 1:47 - the end.

26-Nov
We had the Movember fund-raising training.

A. 1RM back squat in 60min
3 bars (305, 225, 135), every 5min the 10# were added to the bar.
1355, 175x3, 185x3, 205x2, 225x1, 235x1…
325x1 - http://www.youtube.com/watch?v=FoaV5li_dvg
335xf

B. 1RM bench press in 60min
3 bars (205, 135, 45), every 5min the 10# were added to the bar.
135x5, 185x2, 205x1, 215x1, 225x1(PR)

C. Amrap tire flips in 1min (they said it was a 500# tire… felt like 350)
10 tire flips

D. Amrap stone lifts in 1 min (180# stone)
Zero :)
… i guess i was too greedy… i know i can lift that stone twice in 1 min!

24-Nov
PM
Class
Clean & Jerk
was scared to go under the bar, did not feel strong/explosive.
45x5, 95x2, 125x2, 155x1, 170x1, 190x1
205x1 - http://www.youtube.com/watch?v=ZjEzpEigDLM
210xf - http://www.youtube.com/watch?v=qoIH_WxVwv8
210xf - http://www.youtube.com/watch?v=_NjphuG7Ins
210xf
190x1 - http://www.youtube.com/watch?v=H1cTJd7YnaA
190xf, 190x1,190x1

Clean pull with straps - not being explosive enough
235x3 - http://www.youtube.com/watch?v=WpqBD-tKpTs
235x3 - http://www.youtube.com/watch?v=O9N3956dPh4
235x3 - http://www.youtube.com/watch?v=qaNQHT8vNxM

Front squat
235x5, 235x5, 235x5
felt heavy but good!…

23-Nov
AM
"Nicole"
Amrap in 20 min
400m run
Max chin ups (206) - http://www.megavideo.com/?v=8N8R2HUZ
1 - 50 (2:25)
2 - 40 (5:57)
3 - 33 (9:30)
4 - 30 (7:30)
5 - 30 (16:30)
6 - 23 (19:36)

PM
3 rounds for time:
25 kbs 2 pood
15 handstand push ups

8:36
1st & and round of KBs were done unbroken
3rd round (10+15)
HSPU were hard!

22-Nov A. Back squat @31x1, 5, 3, 1, 5, 3, 1; rest 2:3045x5, 135x5, 225x5
275x3 - http://www.youtube.com/watch?v=b8_En4lgXr4
305x1 - http://www.youtube.com/watch?v=eRtPhNqTPag
265x5 - http://www.youtube.com/watch?v=DpkKl8iLOko
295x(2+f) - http://www.youtube.com/watch?v=XdlJY287Zxc
315x1

B. Weighted chin up, 3, 3, 3, 2, 2, 2; rest 2:30
80x(1+1+1) - http://www.youtube.com/watch?v=e-udt5Ut8pc
70x3 - http://www.youtube.com/watch?v=xczwUcx6aZM
75x3 - http://www.youtube.com/watch?v=jw9FXnU87Fo
80x2 - http://www.youtube.com/watch?v=fnQJ9Dseq4Y
80x2 - http://www.youtube.com/watch?v=NTee377ZfoM
80x2

C. Lunges to 6"step in place 12 continuous steps alt'ingx3; rest 90 seconds
135x12 - http://www.youtube.com/watch?v=Phv8_ELoj3w
140x12 - http://www.youtube.com/watch?v=lttbFFSWcJI
145x12

20-Nov
AM
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
Try to beat time from October!
6:07 - PR
previous PR on Oct 26 (6:16 - http://opt-mizar.blogspot.com/2011/10/1016-am-jackie-1000m-row-50-thrusters.html)

PM - no airdyne so used rower
Airdyne 5 min z1
+
Airdyne 90 seconds @90%
Rest 1 min
x10
+
Airdyne 5 min z1
1 - 441m, 1:42
2 - 419, 1:47
3 - 409, 1:50
4 - 409, 1:50
5 - 404, 1:51
6 - 403, 1:51
7 - 406, 1:50
8 - 406, 1:50
9 - 403, 1:51
10 - 408, 1:50

Team Comp @ l'Usine - Michele, Micheline, Isabelle, Mizar, Jonathan, Matt
1st Wod
Amrap in 15min (Matt, Micheline, Mizar)
100HSPU
100 parallet dip
100 pull-up
100 KBS (32kg)
immediately after
for time (Isabelle, Michele, Jonathan)
60HSPU
60 parallet dip
60 pull-up
60 KBS (32kg)
- http://www.megavideo.com/?v=3VF42R7R

2nd wod - all member needed to complete the wod
30 T2B
30 burpee over 45# plate
30 box jump (24" for all)
100 DU
we were the only team to complete the wod.

3rd wod
2 attempts to perform 8 back squat within a minute. bar starts on floor.

4th wod
1500m row
1600m run
15 muscle-up (Micheline, Matt)
15 HSPU on parallets (Michele, Mizar)
15 pistols (Isabelle, Jonathan)

We finish 1st!

11/17
PM
Class
Snatch 1rm
70x5, 105x4, 122x3
140x2 - http://www.youtube.com/watch?v=UIbbMFxmRtM
157x1 - http://www.youtube.com/watch?v=_IbVyiqUo-I
165xf - http://www.youtube.com/watch?v=MpnOnAO9Ipg
165x1 - http://www.youtube.com/watch?v=PTD7BLkxGfI
175xf - http://www.youtube.com/watch?v=6hiO931rQlg
175xf - http://www.youtube.com/watch?v=EKnnkHbbtD4
175xf - http://www.youtube.com/watch?v=Qc2jibnjbC0
175x1(pr)

Clean & Jerk - 1RM
155x3 - http://www.youtube.com/watch?v=AoFnrx2vKmU
185x1 - http://www.youtube.com/watch?v=8YbgjWz2lIk
212xf - http://www.youtube.com/watch?v=-llq26QhG8s
212x1 - http://www.youtube.com/watch?v=aoVEWZiz-90

11/16
AM
For time:
50 chest to bar chin ups
50 burpees
3:48 - 43 C2B CU unbroken... could not get my chest to the bar after that!. all burpees unbroken

PM
7 min amrap:
1.5 pood kettle bell snatches (alternate arms as needed)
135kb snatches in 7min + 5

11/15
AM
A. Build to a 1rm back squat
45z5, 45x5, 135x3, 185x3, 185x2, 225x1
275x1 - http://www.youtube.com/watch?v=jV7nzqHJqw8
295x1 - http://www.youtube.com/watch?v=In4mdu0_zZA
315xf - http://www.youtube.com/watch?v=xxlsatfWKwU
B. Back squat (90% of A) 1.1.1.1.1x3; rest 10 seconds bw singles, rest
3 min between sets @275# / tough... left leg/knee (gracilis) feels weak. it feels like a counter clock wise tension was created.
1 - http://www.youtube.com/watch?v=b8_En4lgXr4
2 - http://www.youtube.com/watch?v=gffSYPS1Esk
3 - http://www.youtube.com/watch?v=ubNjJ4cyfjk
+
3 rounds for time:
Row 350 meters
15 deadlifts 185
6:58 all DL unbroken!

11/13
AM
2 rounds for time:
500 meter row
20 box jumps 24"
10 power snatch 115#
8:45 - snatch in 2nd round felt a lot smoother, better reception of the bar, more control. - good learning day :)

PM
5 min z1 run warm up
+
Run 5 min @90%
Walk 3 min
x6
+
5 min z1 run cool down
fun!… running outside in the montreal old port… sunny, windy, happy.

1/12
BD comp online # 1
1.
In 30 minutes determine your 1RM in the Back Squat
45x10, 135x5, 135x5, 185x3, 225x2
275x1 - http://www.youtube.com/watch?v=r8p83OI1ZtI
310x1 - http://www.youtube.com/watch?v=RLqwh8r_5L0
325x1(PR) - http://www.youtube.com/watch?v=l3j573W-sYI
335xf - http://www.youtube.com/watch?v=EoUw9FD2G4A

rest 15 min

2.
3 attempts at Standing Triple Jump in 5 min
19'3" - http://www.youtube.com/watch?v=3_mjrfnzxQ4
19'8" - http://www.youtube.com/watch?v=N6SKwqm7THA
20'4" - http://www.youtube.com/watch?v=2MqxMf2lZAk

rest 15 min

3.
Row 2500 m
9:29 - http://www.youtube.com/watch?v=hexn4XlQRvM

rest 120 min
* only rested 60min due to exercise tolerance test
4.
10 rounds for time:
10 burpees
10 COVP chin ups
8:35 - Unbroken

11/9
AM
100 burpees for time
4:08

PM
7 min Amrap 115# thrusters
On the top of every minute perform 8 chest to bar chin ups
47 thrusters - all chest to bar chin-ups were done unbroken

11/8
AM
A. Back squat @30x0 3x5; rest 3 min
95x6, 95x6, 135x3, 185x3
225x3 - http://www.youtube.com/watch?v=7u6hvjHvH-E
235x3 - http://www.youtube.com/watch?v=Vu2Bye6c9b4
240x3 - http://www.youtube.com/watch?v=GfbEkxdlBuM
245x3 - http://www.youtube.com/watch?v=EAZZrMew3bc
255x5 - http://www.youtube.com/watch?v=InXVwJkkGB0
+
"Fran"
2:29 (PR) -felt good, in control of breathing/pace/mind. learn a lot!

11/6
AM
8 min amrap:
10 calories airdyne
10 bench press 115#
10 l-pull ups
3 rounds + 28

PM
5 min z1 run warm up
+
5 min run @90%
3 min walk
x5
+
5 min z1 run cooldown

11/5
AM
A. Build to a 1rm snatch
45x5, 65x5, 95x3, 115x2, 140x1
150x1 - h ttp://youtu.be/golqgnmqyx0
155x1 - http://youtu.be/zE2sGFxvTRA
160xf - http://youtu.be/zW0i1xA7QYE
160x1 - http://youtu.be/GVR6jcPNxqc
165xf, 165xf, 165xf
felt like i didn't have any power, could not be explosive!

B. Build to a 1rm OHS
185x2
225x1 - http://youtu.be/tzG_RDCpnMs
250xf
235x1

felt slow at jerking the bar
+
75 tire flips for time
felt good…
13:57 - http://www.youtube.com/watch?v=NRcYJrcpWBM

11/3
PM
Class
Snatch from blocks. Practicing to get under the bar and accelerate the bar with legs vs pulling with upper body.
- http://youtu.be/fDMpirdz8ho
- http://youtu.be/zDBZpyk2jjU
- http://youtu.be/n5VwBFwYqYo
- http://youtu.be/HtOWvi72GsE

11/2
AM
10 rounds for time:
10 pull ups
10 box jumps 24"
6:02 - all rounds unbroken

PM
3 rounds for time:
30 wall balls
15 kbs 2pood
6:31 - first round unbroken, all kbs were also unbroken!