Tif Thursday WOD
A. Split Jerk 3-3-3-3 4 minute rest 115lbs, 125 lbs, 130lbs, 135 lbs
B. Overhead Squat 2-2-2-2 temp is key 32x1 75lbs, 85lbs, 90lb, 90lbs
C. Chest to bar chin-ups- 7 x 4 sets- did 7 unbroken, 6-1, 6-1, 5-1-1
D. Negative Handstand push ups with plates- 1 every 30 seconds for 10 minutes
Felt good with workout, but not as strong I think because I haven't been eating.
Sorry no food menu items tonight as I'm tired and need to finalize packing.
Tif's Friday WOD-
ReplyDelete3 Sets- All out
7 Thursters 95lbs
30 second Row
Rest 5 minutes
3 Sets-All Out -52 sec, 48 sec, 48, sec
5 touch and go deadlifts 185lbs
7 push-up Burpees
20 seconds airdyne hard
Rest 7 x workout time
This second part was very hard. My hands were sore as I tore them last night.
Tif out.
So because i have to try to keep up with my girlfriend here is today's WOD. I wish i was beautiful and riped too!!!. ahhhh, i mean handsome and riped. Although i could maybe pull off beautiful. :)
ReplyDeleteHope all the Jimmies are well.
WOD: Nov 7, 2011
Posted Thursday, October 20, 2011
A. Press, build to 1 RM
75/95/105/110/115-personal best
B. Chin-ups, perform 1 tough repetition every min for 20 minutes - you decide what tough is
40# DB for weight
C1. Bench Press @ 20X0 - no pausing, 15-25 reps x 3 sets, 60 sec
75#-20/75#-20/75#-15
C2. One Arm DB Row @ 20X0, 20-25/arm x 3 sets, 60 sec (30 sec b/t arms)
L&R - 25#-25/30#-20/30#-20
figure my arms are supposed to feel this way.
:)
out
WOD: Nov 8th 2011
ReplyDelete4 sets for total reps:
30 sec Box Jumps - 20"
30 sec KBS - tough for 30 sec - 24kg
30 sec DB Push Press - 30#
30 sec Squats
6 min rest
BJ 18/18/17/19-72
KBS 17/17/17/17-68
DB PP 16/16/15/17-64
Squats 25/25/25/24-99
Totals Reps - 303
Sucked on Push Press!!
out
Wednesday Nov 9, 2011
ReplyDelete3 sets @ a consistent/paced effort:
Row 750 meters
35 lite KBS - should be lite enough to complete unbroken - 16kg KB
30 box jumps - jump up, step down - 24" box
25 air squats
Rest same as work time
Row pace 3:02/2:58/3:00
Total Time 6:32/6:18/6:26
Felt good throughout.
out
Hey Jimmies,
ReplyDeleteI wonder if the host of the site is too busy enjoying the sights and sounds and probably a few Super Sonic Gin & Tonics to check in on her site.
I miss my partner.
Hope you ladies are having fun with your training.
out
Nov 10,2011
ReplyDeleteA1. Deadlift, 1 rep @ 90% RM x 5 sets, 10 sec
#285
A2. Power Clean, 1 heavy rep x 5 sets, 10 sec
#165
A3. Power Snatch, 1 heavy rep x 5 sets, 10 sec
#120
A4. Vertical Jump, 5 max effort reps x 5 sets, 2:30 min rest
-two foot take and almost got 10' line each time
A5. Bench Press @ 20X1, 5-4-3-2-1, 2:30 min rest
95/110/120/130/140
Felt like i picked the right weight. Was tough.
Enjoy the rest of the week Jimmies. Long weekend up here in Maple Leaf counrty.
out
Hey girlfriend & Stretch!!
ReplyDeleteToday's Wod: Nasty Girls
Nasty Girls (click for video)
3 rounds:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 135lbs
16:56 - I subed muscle ups for 21 - dips w/ red band, 21-pullups red band. 75# on HPC.
Stretch....way to give'er this week!!! I've poured myself a stiff gin n tonic...thanks to Tif I may have become and alcholic!! LOL!!!
ReplyDeleteNov 12, 2011
ReplyDelete10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 80%
+
5 min rest
+
10 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
10 x 30 sec walk and recover/30 sec running back and forth in garage
This one builds up a sweat and so discomfort in your shoulders and legs. :)
Holly...Muscle Ups??? eff, my arms are so weak those are just a dream. :) Awesome job.
G&T's hey, You and Tiff maybe taking "if your gunna drink, drink G&T's" a bit too far. hahaha.
My girl returns soon. Yahoo!!!!
out
WOD:Nov 14, 2011
ReplyDelete5 sets ALL OUT:
30 seconds AMRAP DB Thrusters - make it unbroken but tough
30 seconds AMRAP Push-up Burpees
6 min rest
Rnd 1 /2 /3 /4 /5
DB(30#) 22/22/23/23/22
PUB 13/13/12/11/11
barely push out PUB on last set.
My girl comes home soon :) I know you all are excited too, but i am really excited to see her beautiful face.
Hope all you had good weekends.
out
WOD: Nov 15, 2011
ReplyDeleteA1. Power Clean, 3 tough reps x 5 sets, 2 min
150/155/160/165/165-2
A2. Close Grip Bench Press @ 20X1, 2-3 reps x 5 sets, 2 min
3-95/3-105/3-110/2-115/2-115
B1. Deadlift @ 11X1, 5 reps @ 50% RM x 5 sets, 60 sec
160#
B2. Push-ups, AMRAP x 5 sets, 60 sec - adjust body position/decrease depth as needed
22/20/17/15/13
Arms and Breasts hurt!!
Two more sleeps. Anyone else ready for Tiffany to come home?
out
WOD: Nov 16,2011
ReplyDelete5 x 60 sec Airdyne @ 50%/60 sec Airdyne @ 80%
+
5 min rest
+
5 x 60 sec Row @ 50%/60 sec Row @ 80%
+
5 min rest
+
5 x 60 sec walk and recover/60 sec running back and forth in garage
Got it did!!
Less sets than Saturday's WOD, but the extra 30sec is very noticable.
My eyes get to see the hotness which is Tiffany Wylie tomorrow. :)
Sweetness!!!
out
10/16
ReplyDeleteSquat Cleans & Box Jump
85# and 20"
10 SC
1 BJ
9 SC
2 BJ
8 SC
3 BJ
...and you ge the idea. Did it on my lunch break. Didn't quit finish b4 I had to head back. Got down 4 SC and 6 BJ at time 11:44. Like my trainer said, sumthin is better than nuthin!! Amen, I take what I can get somedays and t love every minute of it!!
Nice work Holly. Gotta fit in where you can. Now that the temperatures are low, my work is slow. This is why i can get back to our gym more regular. Plus, just look at Tiff's pic. Like she isn't super hot and i need to keep her interested in this skinny white boy somehow. :)
ReplyDeleteI get to hug my girl tonight. Yaaa!!!
WOD: Nov 17, 2011
5 minutes of high knee jump rope - 549reps
rest 5 minutes
5 x 300m Row @ 50% effort/300m Row @ 85% effort
rest 5 minutes
5 minutes of high knee jump rope - 560reps
thanks to Trainer Mike for the lesson on rowing. I found after the change my arm were more fatigued.
All good though.
out.
What can I say about "Eve" tonight??? I made it through.
ReplyDelete5 Rounds
800 meter run
30 - KB swings (72/55#) I chose 35#
30 - pullups (i used red band)
56min and some change
WAIT!!!! I did better than I thought!! All I heard was "56". This just in and posted on website, it was 51:56!!!
ReplyDeleteSweet, even better!!!
WOW have I missed a lot. I will post my ship workouts later today and get back on this blog stuff. I couldn't email while I was on ship as it was too expensive.
ReplyDeleteGreat work Holly on the workouts.
Today should be interesting after travelling for 24hours yesterday and hardly sleeping last night. I feel good right now so going to go for a workout soon then get back to work.
Glad to be home!
Golf clap for Holly. that's not fun. :)
ReplyDeleteWOD: Nov 18, 2011
A1. Front Squat @ 20X1, 3-3-3-3, 2 min
135/155/165/175
A2. Chin-ups @ 20X0, 2-3 reps x 4 sets, 2 min - add weight/assistance as needed
40#-3/45#-3/50#-3/55#-2
A3. Bench Press @ 30X1, 4-4-2-2, 2 min
115/125/135/140
B. GH Sit-ups, 10 reps x 4-6 sets, 30 sec rest - you decide
6sets completed.
Feel good today. Good mentally too as my girlfriend is home. :)
out
Tif Friday WOD! I went at 8 am as I had energy and figured by end of day I wouldn't.
ReplyDelete5 minutes at 90% AMRAP- 9 rounds + 3 toes to bars Did all toes to bar un-broken and all skips till rope broke
3 toes to bar-ripped my hands on 7 round
25 double unders
5 min rest
5 mintes of 90% AMRAP- 3 rounds and 150 meters
200 meter row
10 wall balls #12
5 min rest
5 minutes of 90%- 4 rounds + 10 box jumps
10 box jumps 24"
10 GHD sit ups
Felt ok for the most part and did better on all exerciss from last time I did this workout.
Tif out
WOD: Nov 19,2011
ReplyDelete5 sets - for reps - work @ 80-85% effort:
1 min - Box Jumps - jump up/step down
1 min - push-up burpees
1 min - air squats
2 min - walk/recover
Totally forgot to count. Had Kael working along with me. Tiff was on Rower too. My brain was having trouble multi tasking
out