Another named WOD!! What am I thinking. I know what I am thinking, "You gotta get stronger!!" and "Keep your rest breaks to a minimum!" Today I did "The Chief" Crazy idea after all the wallballs from yesterday. I think I will do more squats and some static loading to my quads with the Power Cleans. My legs are sore as of right now. It is a fun WOD and again I need to be stronger in my hips. I feel my technique is good and I am making gains in my strength, however, it is slow which is to be expected wtih strength gains
"The Chief"
5+PC
4+PC
4
4
4
Last time was the same number of rounds, except without the extra PC, so the difference in todays performance over last performance is 6PC, good I guess although I thought I would stay at 5 rounds for maybe 2 or 3. Overall it is an improvement and that is what I am looking for. Tomorrow, either a rest day or some endurance stuff, I will see how I feel.
Bench Press 5/3/1
130x5
145x3
165x4
Showing posts with label The Chief. Show all posts
Showing posts with label The Chief. Show all posts
Tuesday, May 25, 2010
Sunday, November 29, 2009
Catch Up
I do not know how I missed posting this but I did.
Friday 11-20-2009
Deadlift 1-1-1-1-1-1-1 reps
185-205-215-235-245-255-260
This was exciting for me as this was my PR when I was doing the CFSB program about 6months ago. I have been waiting patiently to improve on this. I do not know if it was the form (techniques I learned from the cert) or if I was really fresh. I would like to think it was the technique as I have been fresh before and did not pull that weight. Either way my new PR is now 260. 20 more pounds for 2x BW deads
Tuesday 11-24-2009
Shoulder press 1-1-1-1-1 reps 125-130-135-140-145
Push press 3-3-3-3-3 reps 135-145-155-165-175x2
Push Jerk 5-5-5-5-5 reps 140-150-160-170-180x3
These are all new PRs for me. I know I did not get the last set of the 3PP or the 5PJ, however, I was able to get it up. I am loving the overhead stuff and my form was MUCH better for the PJ this time around (definetly techniques from the cert). Also all of these lifts were pulled from the floor, I have not made the racks yet. I am impressed with myself.
Wednesday 11-25-2009
400 meter Walking lunge
12:22 with 368 steps
Josh text me his time which did help to have a goal, however, looking through the comments section on the mainpage most people were in the 11-15range with the elite in the 8s. My glutes have not hurt that far up on my butt ever, it was almost like my lower back hurt that is how far up it was.
Saturday 11-28-2009
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
5-4-4-4-4=21 total rounds
This was harder than I thought it would be, but very fun. It is fun to go in short bursts as hard as you can with a quick break.
I just purchased a storage shed and have cleared out my garage. I am excited as it is completly bare except for some food storage and stuff we access alot.
Friday 11-20-2009
Deadlift 1-1-1-1-1-1-1 reps
185-205-215-235-245-255-260
This was exciting for me as this was my PR when I was doing the CFSB program about 6months ago. I have been waiting patiently to improve on this. I do not know if it was the form (techniques I learned from the cert) or if I was really fresh. I would like to think it was the technique as I have been fresh before and did not pull that weight. Either way my new PR is now 260. 20 more pounds for 2x BW deads
Tuesday 11-24-2009
Shoulder press 1-1-1-1-1 reps 125-130-135-140-145
Push press 3-3-3-3-3 reps 135-145-155-165-175x2
Push Jerk 5-5-5-5-5 reps 140-150-160-170-180x3
These are all new PRs for me. I know I did not get the last set of the 3PP or the 5PJ, however, I was able to get it up. I am loving the overhead stuff and my form was MUCH better for the PJ this time around (definetly techniques from the cert). Also all of these lifts were pulled from the floor, I have not made the racks yet. I am impressed with myself.
Wednesday 11-25-2009
400 meter Walking lunge
12:22 with 368 steps
Josh text me his time which did help to have a goal, however, looking through the comments section on the mainpage most people were in the 11-15range with the elite in the 8s. My glutes have not hurt that far up on my butt ever, it was almost like my lower back hurt that is how far up it was.
Saturday 11-28-2009
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
5-4-4-4-4=21 total rounds
This was harder than I thought it would be, but very fun. It is fun to go in short bursts as hard as you can with a quick break.
I just purchased a storage shed and have cleared out my garage. I am excited as it is completly bare except for some food storage and stuff we access alot.
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