Archive for September, 2010

Wendy’s Fall 2010 Wendler spreadsheet After a brief discussion with Brian PCF this morning, the Fall cycle is beginning to take shape. To get the final push towards the 65# WOD goal – Brian recommended that I get back on the Wendler train. “The WODs are to build capacity, not strength. The stronger you are, […]


Pre-WOD Clean Progression 35#, 55#, 65# random stretchy stuff WOD Cleans 65(2) – 65(2) -85(2) – 85(2) – 95(1) – 95(1) – 85(1) -85(pc) Kept getting stuck at the bottom of my squat. Brian showed me how to bounce out of it. This getting stuck business is becoming more frequent. Need to work on that. […]


Pre-WOD LOTS of stretching and mobility. A bit sore. WOD Squat 5-5-5 35(5) – 65(5) – 95(5) – 115(5) – 135(3) – 65(5) Legs collapsed on the 4th rep of 135. 4 Rounds: 7 Hang Power Snatch Unbroken (65) – except for 3rd set when I lost my grip 5-2. Double Unders – target 20, […]


Pre-WOD Clean and Jerk drills – 10# dumbell WOD Death by Clean and Jerk 8 rounds (barely) at 75# 6 extras over the rest of the 10 minutes. Last time I did this – just missed 6 rounds at 75#. Then – 1 lap with the same 75# overhead. Arms would have taken it. Wrists […]


The only time I did this was Day 8 foundations on June 25, 2009. 3 rounds 1 minute each box jumps (or box steps for me) push press – 35lbs row for calories – damper between 3 and 4 wallball – 12 lb, 8 feet sumo deadlift high pull – 35 lbs rest Total – […]


Pre-WOD Don’t remember because I didn’t write it down. stupid short term memory…. WOD Deadlift Warmup Sets – 125(3), 155(3) Work Sets – 185(3)- 185(1) – 165(3) – 165(3) 3 rounds 10 DB Snatches (5 per side) 25# 10 KB swings – 1 pood 10 pullups – kicking wildly, but no bands, no jump (Please […]


Pre-WOD 2 rounds 10 Snatch Deadlift (12#) 10 Snatch Balance (12#) 10 V sits 30 sec handstand hold 5 pullups wall quad stretch WOD Push Press 3-3-3 35(5) – 55(5) – 65(3) – 75(3) – 80(3) Thanks Christy for the moral support. 10-9-8-7-6-5-4-3-2-1 Box Jumps (4 45# plates + 1 15# plate = 15.5″) Burpees […]