[moose]

Friday 11th November

Remembrance Day WOD (courtesy of Karl @ CF 3D)
AMRAP in 18 mins of:
- 11 Hang Power Snatch, 35kg
- 11 Burpees
- 11 Thrusters, 35kg
- 11 Pull Ups (subbed ring rows)

On the 11th minute, pause for the full minute before cracking on.

4 rounds + HPS + 3Burpees

[moose]

Monday November 14th

AMRAP 12 mins
- 3 Power Cleans (52½kg)
- 3 Pull-Ups
- 6 hand-Release press-ups
- 9 Jumps for height (~1½ft above reach)

8 rounds + 3PC + 3PU + 5 HRPU

Very happy with stringing pull-ups together today

Finisher:
1 min max sit-ups + no rest + 1 min max squats
= 38 + 51 = 89

[moose]

Wednesday November 16th

On the minute, every minute for 20 minutes.
3 Pull-Ups
6 Hand release press ups
9 squats

Felt good. Got about 30s rest each round.
Pull-ups still ropey but stringing together better...

Finisher (stolen from Keyser)
5 rounds:
- 5 KB Swings (24kg)
- 10 press-ups

2m 27s

[moose]

Thursday November 17th

Just some Deadlifts 100, 120, 135 ×5; 145, 155 ×3; 165 ×1
and Strict Presses 40, 50, 52½, 57½, 60 ×5; 65 ×1

[moose]

Friday November 18th

10 squats, 5 burpees, 50 sit ups, 5 pull-ups;
20 squats, 5 burpees, 40 sit ups, 5 pull-ups;
30 squats, 5 burpees, 30 sit ups, 5 pull-ups;
40 squats, 5 burpees, 20 sit ups, 5 pull-ups;
50 squats, 5 burpees, 10 sit ups, 5 pull-ups

14m 39s

Finisher = 2 mins double unders = 42

[moose]

Monday November 21st

Bear Complex
Power clean, front squat, press, back squat, press ×5

7 rounds
(30), 35, 37½, 40, 42½, 45, 47½, 52½

Finisher:
2 mins AMRAP squat wearing weight vest = 94

[moose]

Monday November 28th

3 round Kelly
- 400m run,
- 30 box jumps,
- 30 wall ball

18m 57s

[grole]

Just caught up your log. Some great training going on here!

[moose]

grole, on 29 November 2011 - 08:09 PM, said:

Just caught up your log. Some great training going on here!

Cheers Peter. Hard work to counteract certain..er... lifestyle choices

[moose]

Wednesday November 30th

Dreamed up "Rudolph's Revenge" for all those folks who are excessively Chrimbo-happy already (it's still November people )...

12 min AMRAP
- 12× OHS (30kg)
- 12× KB swings (24kg)
- 12× press-ups
- 12× power snatches (30kg)
- 12× sit ups
- 12× pull-ups (scaled to ring rows)
- 12× burpees
- 12× thrusters (30kg)

Was 2 thrusters short of 2 rounds!
Rudolph has had his revenge!

Finisher:
- Tabata goblet squats (with 24kg KB) = 93
Legs have seized up entirely now...

[moose]

Monday 5th December

"London Throwdown Qualifier WOD 1"

75× Thrusters @ 35kg
75× Bar jump burpees
75× pull ups

Only did 50 of everything as tight for time (thankfully!).
And scaled the pull-ups to ring row.

14m 26s


Why are ring rows so easy, but pull-ups so hard?
Any ideas out there for soemthing in between (no bands please!)...

[moose]

Wednesday December 7th

5-3-1- Bench (3s) @ 97½

AMRAP 10 mins
- 3 × pull-ups
- 5 × hand-release press-ups
- 7 × sit ups

Low reps = standard pull-ups. They got ugly fast, but still better to work that kip in the long run I hope.

13 rounds (+3 pull-ups + 4 press-ups)


Finisher = 150 squats = 3m 34s = sore legs

[moose]

Have been training all week - just not posting... Just some lifting (5-3-1 - "1s" week). Going well.


Friday 16th December

"Grace" @ 60kg
4m 56s

Finisher
25 sit ups, 2 pull-ups, 2 ring dips
20 sit ups, 4 pull-ups, 4 ring dips
15 sit ups, 6 pull-ups, 6 ring dips
10 sit ups, 8 pull-ups, 8 ring dips
5 sit ups, 10 pull-ups, 10 ring dips

Had to sub with ring rows and box dips on 8s and 10s to keep it moving...

6m 24s

[moose]

Monday December 19th

10 rounds of:
- 3 power snatch (40kg)
- 3 burpees

5m 07s

followed by...
AMRAP 5mins
- 1 pull up
- 2 press ups
- 3 squats

21 rounds

[moose]

Tuesday December 20th

AM: 5-3-1 de-load
PM: Short run with missus (her first since breaking her foot!)

Wednesday December 21st

"Moose Gone Festive"
(Fight Gone Bad style - 3 rounds, 1 min per exercise)
- Squats
- KB Swings (1½ pood)
- Sit Ups
- Push Press (30kg)
- Power Clean (45kg)
- Rest

Round 1/2/3 = 146/115/107 = 368
Horrible!

[Franz29]

moose, on 05 December 2011 - 10:42 AM, said:

Why are ring rows so easy, but pull-ups so hard?
Any ideas out there for soemthing in between (no bands please!)...[/font]

Try negatives. Jump up to the top of the pull-up system and lower yourself down under control for a count of 5. If that's not possible, use a chair so your legs can support some weight then reduce the amount of resisitance.

[moose]

Friday January 6th 2012

1st session of 2012. Still feeling crappy - choked with cold.

7 Power Cleans @ 60kg, 2 sit-ups;
6 power cleans, 4 sit ups;
etc... etc...
2 power cleans, 12 sit ups;
1 power clean, 14 sit ups.

Untimed. Felt OK, but glad I didn't try to kill it.

[moose]

Friday 13th January

6 rounds of:
- KB floor press×3, get up, 1-arm swing ×3, press ×3, get down
- repeat with other arm
- squats ×50
(16kg KB)

15m 30s

That's more like it!

[grole]

Nice work. I guess you are feeling better now and have got rid of the cold.

[moose]

grole, on 15 January 2012 - 11:01 AM, said:

Nice work. I guess you are feeling better now and have got rid of the cold.

Cheers! Haha Cold pretty much shaken off. Legs, however, are screaming after those squats