Team Training update #7

It's been nearly two weeks since I last posted.  We've had some brutal individual wods but I'll update you guys on our team workouts since that's what we are training for.

We've had 3 since the beginning of last week:
First was 3 men and 3 women each gender completes 50 Thrusters 95/65, 50 Burpees over a pvc parallette, 50 KB swings 70/55, 50 Pull-ups (men CtB), 50 Overhead squats 96/65, 150 double unders, 50 Push Press 95/65, 50 walking lunges holding KB from swings, and 50 wall ball.  Both genders had to move as a unit to next exercise.

Second, we loaded up 2 bars 95# and 65# and had to squat snatch a total of 20,000 pounds. We decided to equal it into 125 reps at each bar.  The kicker was that we had to row a 5k also.  The rower had to be moving for snatches to count.  I think we finished the snatches with nearly a full k left on the rower.  So maybe not as quick on the rower as we had hoped.  We finished it in just over 20 minutes.

The third one was this morning.  Someone mentioned that it was team workout from a past competition.  It was a 4 person (2 men/2 women) workout.  100 wall balls, 100 kb swings (70/55), 100 burpees, and a 2k row.  We finished in just over 17 minutes.  I blew apart on my last row of 600m right after Jake smoked his 600m.

At the same time our strong muscled couple the McAdams did as many pounds shoulders to overhead (no rack) in 3 minutes.  I know Niki got 52 reps (not sure on weight) and Stephen got 51 reps @ 115#.  I think they totaled over 8,000 pounds.

My body is pretty tired and I need to make sure I take care of it these next 4 weeks.

Till next time...

Team Training update #6 (with a 5K)

I've got a couple updates for you guys, so we'll jump right into the workouts.

I took Thursday off, but I ended up one day ahead of the rest of the team.  On Thursday they did the partner 6k row that Lindsey and I had done the previous day.  Everyone did really good on that workout.  Transitions seemed pretty smooth and strokes looked solid from those that have been rowing a while.

On Friday we did a 14 minute workout:
AMRAP Back Squats in 5 minutes at 65% of 1RM, AMRAP KB swings in 4 minutes (55#/35#), AMRAP double-unders in 3 minutes, and AMRAP GHD sit-ups in 2 minutes.  My scores were 23, 69, 55, 50 - you can definitely see where my strengths and weaknesses are.

On Saturday we ran a 5K in The Colony.  It was warm, but a fun way to spend some time with friends.  Jake did the best in our group with a time of 24:05.  I was friendliest and said "Thank you" to all volunteers and tried to talk to other runners on the course.  Stephen wore the best spandex and our girls ran well while being very pretty.  After some breakfast we went to the gym for our real workout:
10 rounds of Deadlift with a 30 sec rest.  Guys added 10# every lift, ladies added 5#.  I started at 275# and was successful until my hand slipped on last lift of 375# (should of chalked up).  I was pleased with that.  Niki Pr'd at 225# and Beth got 160# (her best but it won't be long till she shatters that). Jake and Stephen both got 400 and Lindsey finished at 255#.  After cleaning that up we went outside for 10 x 50m sled drags.  Needless to say I was exhausted after all that and proceeded to take a 3 hour nap.

Just one major lesson for me this week: I've got to squat more.  Somehow I need to figure out a way to squat consistently and heavy.  I used to put in a set of 20's and that felt great.  I might look at going in that direction for the rest of the month and then dialing it down as we get closer to the competition.

Till next time...