Garage Gym Warrior Fitness

03/12/10

Rest Day

"When your work speaks for itself, don't interrupt."
-- Henry J. Kaiser

03/11/10

WOD:

10  Rounds of:

- 15 Deadlifts

- 15 Push Ups

Athletes:

Jack...........18:01 @ 135#

Camilo.........23:12* @ 95#

Steve..........17:21* @ 135#

Holy shit, that was a WOD. When I saw this posted on the mainboard my eyes lit up, this might just be one of my favorite WODs. Sure, sure, 135# doesn't look like much but when you break it down, you're moving an aggregate total of 20,250# during the entire 10 rounds. In other words, serious work capacity.

Physically the WOD is tough. I've read about people doing the whole thing unbroken but that just wasn't going to happen by anyone at our gym. Hell, by the start of the 5th round I wanted it to be over already. By round 7, I was just concentrating on the next 5 deadlifts, the next 3 pushups. Steve almost quit but finally got his head in the game and finished the WOD. It's the hardest I've ever seen him push. Camilo didn't say a word, he just grinded it out.

Marvelous, just marvelous.

03/10/10

WOD:

Squat Clean: 5 x 5

Athletes:

Jack..........135, 135, 135, 135, 135

During the warmup it became evident that my legs were indeed still a little worn from the previous WOD. They weren't sore, they weren't stiff, they just felt worn when I did my warmup run and when I started to load up the weight. Thus, I decided to back down a little on the weight for this WOD.

All in all, it worked out nicely. The workout wasn't exactly challenging, but it got thre blood moving and work was accomplished. I managed to get done just in time for the BJJ class to get started.

03/09/10

Rest Day

"The philosopher has never killed any priests, whereas the priest has killed a great many philosophers."
-- Denis Diderot

 

03/08/10

WOD:

- 5 Back Squats

- 20 Pull Ups

- 5 Back Squats

- 20 Pull Ups

- 5 Back Squats

- 20 Pull Ups

- 5 Back Squats

Athletes:

Jack........5:17 @ 135#

Well, that was fun. I really wasn't sure what weight to go with so I was a little conservative. It wasn't the squats that got me, although by the last two rounds I was feeling them, it was the pull ups. The first round was easy cheesy all the way through but by the second round, after ten I had to drop off the bar. It got worse from there, by the last round of pull ups I was finishing up in fours and threes. The last set of squats were a chose. Ideally I'd like to do the entire WOD without coming off the bar, not yet though.

This is a good WOD, I really like it. Next time I'm Scaling it up.

03/07/10

WOD:

 21 - 15 - 9 of:

- Front Squats

- Ring Push Ups

Athletes:

Jack........7:01 @ 95#

Right, after 2 hours of mat time I was just plain tired. Still, it was Sunday and I had the entire day to recover so... WOD time. Nothing fancy, in fact somethign nice and simple. My heart wasn't really in it and I was running out of blood sugar but hell, you only live once.

Right, the weight and time are just pathetic, I know. Still, it felt good to move and there was a little stiffness present afteward so, worth it.

03/06/10

WOD:

 21 - 15 - 9 of:

- 400m run

- Air Squats

- SDHP

- Push Ups

Athletes:

Jack........ 13:14 @ 44#

Gotta love running at altitude... or not really. The WOD wasn't that bad, but I could really feel the difference ont he runs. I would run, at a good pace, yet while my lungs worked there just wasn't quite as much air as I would like. I maintained my cadence and the pace was good but by the third round I was seriously consdering puking. Fortunately for me, I hadn't eaten breakfast yet.

On the first round when I did my first air squat I realized that upwards motion was going to be significantly slower than I am normaly used to. Humbling, but the soreness from the thrusters was still a slight issue.

Have to say, I liked this workout.

03/04/10

WOD:

Thruster: 5 x 5

Athletes:

Jack..........95, 115, 115, 115(F), 95

Sean..........95, 115, 115, 115, 135

I got there a little early and decided to warmup aggresively. The usual JackFit warmup and then.. after looking at the pull-up bar and wondering.. I decided to see how many pull-ups I had. Three rounds of max pull-ups later, I was definitely feeling it.

Sean has been making serious progress and even though he hasn't weight trained in a while you can see that his base of strength it still there. It's great to see him learn new movements and be able to replicate them almost perfectly right away. Watching him put up 135# on his final set of thrusters almost brought a tear to my eye.

03/03/10

Rest Day

"No matter how big and tough a problem may be, get rid of confusion by taking one little step toward a solution. Do something."
-- George F. Nordenholt

 

03/02/10

WOD:

 5K Run

Athletes:

Jack........ 27:35

Right on, this was a good run. I started by pacing myself and I think I over did it. By the time I was half way done methinks my pace was right about spot on. Normally a 5K leaves me pretty faded but this time it didn't. Don't get me wrong I wasn't about to do another one but life wasn't that bad. Of crouse... this means I wasn't pushing hard enough.

Next time, I'm going to 26 minutes.