Workout of the Day Archives

Results of Contest and Wednesday’s WOD of Doom!

Wednesday, August 24th, 2011 at 8:21 pm  
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Results are in!  Similar to last month, Black Box FW (BBFW) took top honors in the individual Male category, and PDX took the team competition for both our Men’s group and our Women’s group!  Go team go!

Our female lifter Cindy barely beat out Ashleigh of BBFW by only 3 Sinclair points to win the female individual contest!! 

Beth and Amy of PDX were in a tight fight with Summer of BBFW.  And, our ladies Brandy and Spence were close to Lindsey, Kris, and Court.  I see some battles here in the future :)

JB annihilated the rest of us mere mortals again on the guys side!  But, there was a close competition between Coach Dutch and our man Brandon.  Both in lighter divisions, and hitting Sinclairs of 195.6 and 190.14, respectively.  Gotta up that squat Brandon to catch him! 

Tom, of Black Box took Chris, of PDX, by only 1 point!!  (Chris also beat ME by 1 point.)

And a big shout out to Peter, of PDX, for trying over and over and over to make that 150k front squat!  You’ll get it, brother.  Soon!

NEXT MONTH = Power Snatches!

That puts a few of our crew (Arron, Beth, Brandon, Trevor, and others) in their element.  Looking forward to it!

And … here was Wednesday’s WOD of DOOM:

Clean + Jerks:  1RM + 4x(3+1) @ 80% +  (btw, 3+1 means 3 cleans then jerk the last one!)

Snatch: 1RM + 4×3 @ 80%

RDL’s: up to one heavy set of 5 (NOT a Max!)

Front Squat Contest: PDX Member Results

Wednesday, August 24th, 2011 at 12:57 am  
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(video below)

In our second contest with Black Box FW, we stepped up to the rack and hit some Front Squats.  Many lifters came near their PR’s, Beth matched hers, and Andrew hit a 10k PR!  Good work, people!

Even better, while last time Beth was the sole female, this time we had an equal number of Ladies and Gents!!! 

Women:8-23-2011_001

 

 

 

 
 
 
 
 
 
NAME Weight Class Front Squat Sinclair

Beth

 75 84 92.82
Amy 75+ 99 100.38
Leslie 58 60 78.87
Brandy 75 52.5 58.01
Cindy 58 85 110.15
Spence 63 50 58.98
    Average Sinclair: 84.03
 
Congrats Cindy on having the highest sinclair on your Front Squat!!

Men:

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The men were missing Arron, Trevor, Mike, Dave, and The Avenger Xi Xia.  But, still had a good showing.  Congrats Brandon for having the best Sinclair among the dudes!!  And Andrew hit a 10k PR!  Holy Heavens!!

NAME Weight Class Front Squat Sinclair
Andrew 77 115 143.85
Brandon 69 135 190.14
Nick 77 135 168.87
Ryland 85 85 104.08
Chris 105 155 169.28
Peter 105 145 160.1
    Average Sinclair: 156.05

TOTAL of Ladies and Gents: 84.03 + 156.05 = 240.08

One of the things I love about this new monthly contest is that it will give us benchmarks as both individuals AND as a group that we can strive to beat.  It’s always motivating to compete against others.  But, the real competition is always with yourself. 

(For instance, I used to have a front squat of 155 when I was 85k which meant my old front squat sinclair was 183.86.  My own goal is to get that front squat back, but at my new lower bodyweight, which would give me a sinclair of 193.89.  That would beat Brandon! … of course, he’s moving down to the 62’s and keeps getting stronger. But, a man can dream can’t he?!)

And here’s the video showing some of the highlights … and best misses!

Tuesday Nights WOD was:

Light-ish day

Power Clean: 1RM + 4×2 @ 80%+

Power Snatch: 1RM

Front Squat: 1RM

Monday WOD: Front Squat Contest with Black Box!

Sunday, August 21st, 2011 at 3:39 pm  
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kendrick_farris_cj

This is our second contest with Black Box FW.  Time to show off them freaky front squats!!

Front Squat: 1RM

Snatch: 1RM

Snatch w/ Pause at Knee:  5×3 @ 80%+

Snatch: 1RM (start at 70% and go up SLOW, like 2.5k or 5k at most!)

Back Squat: 1RM + 4×5 @ heavy as hell

This is our second week (of 3) of volume before a 2 week taper into the September meet. 

Friday’s WOD

Saturday, August 20th, 2011 at 1:24 pm  
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Friday was a simple max day:

Back Squat: 1RM

Snatch: 1RM

Clean and Jerk: 1RM

And Thursday was similar but with Front squats and the power versions.  The goal was not to “chase” a max, but try to make it look good, and leave it at that.  We’re doing our Front Squat contest with Black Box FW on Monday, so I want the crew to be fresh(ish).  Then we’ll get back into heavy volume in preparation for our local September contest.

Wednesday WAHD

Wednesday, August 17th, 2011 at 9:36 pm  
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Mega Volume Week of Doom continues with Wednesdays workout:

Snatch: 1RM + 3×2@ 80%+

Back Squat: 1RM + 3×3 @ 80%+

Snatch Pulls:  Hvy 3 (go slow, hit all the positions, and lower the weight slowly in perfect reverse order)

Snatch: 3×3 @ 70% ish

Tuesdays was similar work on the Power Snatch and Front Squat.  Don’t worry, tomorrow is a “light” day … which means no back off sets!  Yay!!  (Or “Boo”, depending on your preferences.)

Monday WOD

Monday, August 15th, 2011 at 10:19 pm  
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I’m back in town, the gals and guys had a nice back off week … now it’s time to get serious again.  We’ve got 5 weeks till the next contest, and the next 3 weeks are HEAVY. 

Here was tonight’s WOD:

Clean and Jerks: 1RM + 3×2@ 80%+

Snatch: 1RM

Back Squats: 1RM + 3×3 @ 85%+

Clean and Jerks: 3×3 @ 70%+

Chris ended up hitting a PR clean of 135k, and Brandon pulled out a big 120k clean and jerk while weighing only 64k and dieting!!  Then, Chris hits a PR double on his back off sets of c+j’s.  Good first day back!!

Hawaiian Honey Moon WOD’s for the Week!

Friday, August 5th, 2011 at 11:21 am  
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Jason Momoa-3

(Extra points if you know what Sci-Fi show this Hawaiian dude is from.)

For Monday the 8th – Friday the 12th

I’ll be getting my tan on while y’all bust this one out.  Given the absolute brutality of what I’ve been putting you through the last 3 weeks, you’ll be happy to know that what follows is a recovery week.

Only 4 workouts this week – back to basics.

Monday

Snatch: 1RM

Clean and Jerk: 1RM

Front Squat: 1RM

 

Tuesday

Power Snatch: 1RM

Power Clean: 1RM

 

Wednesday

Snatch: 1RM

Clean and Jerk: 1RM

Front Squat: 1RM

 

Thursday: OFF

 

Friday

Snatch: 1RM

Clean and Jerk: 1RM

Front Squat: 1RM

When I get back … the brutality begins anew!!

Fun All Around!! Black Box FW Wins the Individual Titles, PDX Wins the Team Title!

Wednesday, July 27th, 2011 at 12:37 pm  
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BlackBoxFW-July-results--JPG

OK, so I posted yesterday our own teams results (here).  Above are the results form Black Box FW.  They had some HUGE lifts that resulted in them winning the individual titles.  Congratulations Summer and JB!!!  Great stuff. 

Our own Beth’s 77 put her in second place, and our dude Arron’s 162 puts him in Third.  Considering that Beth matched her PR with that lift, and Arron’s was a PR, they had to really work for it. 

Proud Coach Day!

Team PDX wins the team title with a higher averaged Sinclair.  We had 127 to their 107.  This means they are on our tail!  We gotta step it up!! 

Great work everyone from both teams!!!  Here are the video’s from Black Box.  Some really awesome lifting here:

 

Our WOD from yesterday (Tuesday Night):

“Easy” day

Front Squats: 1RM + 5×2 @ 90%+

Power Clean + Jerk: (1+3)RM

Power Snatch: 2RM

A “Clean” Clean Competition vs Black Box FW

Monday, July 25th, 2011 at 11:17 am  
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Today is the first of a monthly series of competitions between our friends at Black Box FW in Fort Worth ,Texas (coached by Dutch Lowy) and us.  The plan is to pick one lift a month that we’d be doing anyway, and go for it!

This month is the Cleans (no jerk).  Get at it, crew.  It’s time to go heavy!

WOD:

Clean: 1rm

Squats: 1rm + 5×2 @ 90%+

Lay on the floor panting and weeping: 5×5

WOD – Wednesday

Wednesday, May 18th, 2011 at 8:37 pm  
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Dont-Panic

Wednesday PM:

Hip Thrusts – Heavy 3;

Snatch – Max, drop to 70%, Max again;

Clean and Jerk – Max

Back Squat – Max

The crew hit 6 PR’s today!!  Ryland and Arron each got a PR on the Clean, Dave hit a snatch PR which is 5k over the state record in his age/weight class, and Brandon gets 3 PR’s all by himself on the Power Clean, Clean and Jerk, and Total.

DON’T PANIC

I wrote that on the white board today at Chris’s behest.  With both Oly lifts, and especially the snatch, if you panic and let fear of the big weights get to you, you will not utilize the good form that you’ve been developing at the lighter weights. 

Don’t let this happen to you.  Relax, take a deep breath.  Be the Zen Weightlifter.  And snatch a new PR.

DON’T PANIC

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