Strict month is over. What did you think? Have you noticed improvements? Will you be continuing with the strict protocol?
EMTOM for 10 min
3 Cleans (70%) + 3 Strict C2B Pullups
Rest 7 min
EMOTM for 10 min
Even – 5 Push Press (70%)
Odd – 10 Jerks
Friday’s QOD
Please cancel my 8:30 today. Roads are not looking so good from Elgin this morning.Thanks!
Strict Month was a good idea. Forces people to work more on strength in order to improve movements. I’ve been doing strict pull ups in my WU for about 3-4 months now and my pull ups have greatly improved!
The only thing is the timing of it was bad for me as I just did a gymnastic seminar the 1st of the month and I couldn’t really practice too much of what I learned hehe. Hopefully its like riding a bike as I plan to practice this month 🙂
1clean + 1PP + 1PJ
55 65 75 85
Emotm 1
Clean 75#
Chest to ring row
5 min rest
Emotm 2
PP & PJ @ 55#
Tabata wall sit cash out
WU + mob
1+1+1 Clean, PP, PJ
45-55-75-85-95
EMOTM for 10
3 Clean @ 95#
3 C2B Pullups (ring rows)
Rest for 5
EMOTM for 10
Even: 5 PP @ 85#
Odd: 10 PJ
Cash out : tabata wall sit
QOD: I did all my pull ups as ring rows last month, and jumped on the band for Tabata Angie and they were much easier than before. Also I think it gave me a good ego check. I easily picked the rings this morning as before I would of double-banded… just to be on the bar.
Also, can Friday morning 6 a.m. be now known as the HOLLY SHOW!!! ? She is just so sweet 🙂 Nice seeing the whole Wood fam-jam this morning 😉
QOD: I have been doing strict pullups since about mid-November when Jeff and I did the Gymnastics Cert. Hands down, the best way to build strength and get better at kipping pullups is to do MORE STRICT PULLUPS. The best way to get better at strict pullups, is to do MORE STRICT PULLUPS….and then when those get easier, do weighted strict pullups.
The 100 pullups we did on Wednesday with Angie really wrecked me (yes I kipped them)…BUT, they were definitely “easier” after doing strict pullups for 6 weeks. And I am sore….not injured…just sore. That’s a plus.
Save the kipping for metcons and DON’T KIP with a band. If you are using a band, use the smallest band you need to do the reps strict with proper form, and work hard to build up that strength for pullups (and avoid injury).
I wish I would have stuck with strict pullups in my warm ups, from Day 1. I have seen a big difference in just 6 weeks. Imagine what almost 3 years of strict pullups would do?
I thought it was great. I started doing strict some time ago and have built a great deal of strength. In addition I have had nagging shoulder issues that have gone away.
I think we should have strict year for 2014.
I like the idea Strict 2014, well – strict WU certainly!
It’s helped me TONS! I know I will continue doing strict WU as I’ve seen crazy progress not only in my movements like pull ups, BUT even in my lifts like press, etc.
I’m a believer.
I Started doing strict with bands a few months ago but did not progress nearly as fast as I did once I dropped the bands. I will continue to wu strict and bandless from now on as it is the fastest way to progress.
QOD – I have realized that I am not so great at pull-ups, only kipping. I still struggle with strict pull-ups, but have seen an improvement. I will continue to do them in my warmup.
Warmup and mobility
Cleans (3) up to 90lbs
EMOTM for 10
3 Clean @ 90lbs
3 strict pull-ups
Rest for 5
EMOTM for 10
Even: 5 PP @ 70lbs
Odd: 10 PJ
I whined a lot today. Sorry for being a Negative Nelly. I don’t think I locked out on my last two rounds of pull-ups. Boo. This WOD was a KILLA!
WU + mob
1+1+1 Clean, PP, PJ
45-65-95-115
EMOTM for 10 mins
3 Clean @ 115#
3 C2B Pullups (a couple of C2B but mostly pullups)
Rest for 5
EMOTM for 10 mins
Even: 5 PP @ 110#
Odd: 10 PJ
Cash out : tabata wall sit
Can you cancel my 4:15 class. Sorry for the late notice.
QOD: If only I could do a pullup! I will continue to use ring rows , build up strength and hopefully get a (at least one) pullup this year.
Mobility
WU x1
300 m row
1 Power clean + 1 Push press + 1 Push jerk
55-75-85-95
EMOTM for 10 minutes
3 clean @ 75#
3 Ring rows
Rest 5 minutes
EMOTM for 10 minutes
5 Push press @ 65#
10 Push Jerk
Cashout: Tabatha wall sit (20 sec x5)
Thanks for the tips on being upside down (gross!) Blake!
Wux1 300 m row
Group wu
WOD
EMTOM for 10 min
3 Cleans (70%) did 135lbs +3 Strict C2B (strict high PU )
Rest 5min
EMOTM for 10 min
Even – 5 Push Press (70%) did 110lbs
Odd – 10 Jerks
Rob Brydges
WU / Mob / DU Practice
Foam Roller-ness
Clean / Push Press / Push Jerk (1+1+1)
95 – 115 – 135 – 155
EMOTM for 10 mins
3 Clean @ 165#
3 C2B Pullups
Rest for 5 min
EMOTM for 10 mins
— Even: 5 PP @ 115#
— Odd: 10 PJ
Switched to one-arm Kettlebell PP and PJ as I tweaked my wrist a little.
Cash out : Tabata Wall Sit
Mobility
WU x 1
300 M row
1 Power clean + 1 Push press + 1 Push jerk
95-135-135
EMOTM for 10 minutes
3 clean @ 155#
3 strict pull ups ( chin over the bar)
Rest 5 minutes
EMOTM for 10 minutes
5 Push press @ 115#
10 Push Jerk
Ended up dropping weight to 95 # due to shoulder issues and then ended up switching the work out to 5 Hang power cleans and 10 front squats.
Thanks Lora for the tips on shoulder stretching and lacrosse ball rolling.
Cash out: Tabatha wall sit (20 sec x 5)
Happy to help, Jeremy. Hope your shoulder feels better soon. It was great to have you join us in 7am class this morning 🙂
Mobility
WU x 1
Foam roll
Group WU
1 clean + 1PP + 1 PJ
55-65-70-70
EMOTM 10 min
3 cleans @ 65# + 3 ring rows
Rest 5 min
EMOTM 10 min @ 65#
Even 5 PP
Odd 10 PJ
Cash out tabata wall sit x 5
Mobility
WU x 1
Foam roll
Group WU
1 clean + 1PP + 1 PJ
55-65-70-70
EMOTM 10 min
3 cleans @ 90# + 3 ring rows
Rest 5 min
EMOTM 10 min @ 75#
Even 5 PP
Odd 10 PJ
Cash out tabata wall sit x 5
Great class! Thanks Kevin for the pointers on my form throughout! 🙂 Good work nooners!
Nice weight on those cleans, presses and jerks….”mini-tank”! 🙂
Wux1 300 m row
Group wu
WOD
EMTOM for 10 min
3 Cleans @ 150# +3 Strict C2B pullups (scaled to strict pullups)
Rest 5min
EMOTM for 10 min
Even – 5 Push Press @ 135
Odd – 10 Jerks
I did 135# for the first 2 mins and dropped the weight to 95# for the rest of the time. I struggled throughout. I need to improve my form 🙁
Did this WOD last Friday.
WOD 1 @ 185# and strict C2B Pullups – all rounds complete
WOD 2 @ 135# – all rounds complete (last round was right to the minute)
Triceps were sore for days.
Oh good….something to look forward to 🙂
Today’s wod was brutal for me! I felt really weak with everything! And it was the hardest wod I’ve done in a looooong time.
First part did cleans @ 95# and only managed 3 or 4 rounds with the strict c2b pullups and then my arms died and I moved to ring rows.
Second part I used 15# less than the 70%, (used 65#, should have had 80#) I knew there was no way I was doing all that with 70% because the push jerks would gas me too much. Even at 65#, I struggled a lot.
On the bright side, those are some pretty lifting shoes you’ve got!!! 😀
Besides, weren’t you telling me at work that you were feeling weak? Today was probably just one of those days….you got a good workout and really pushed yourself. Sounds good to me!!
If it wasn’t so effin’ cold I would tell you to go and treat yourself to an icecream. LOL
(hot chocolate instead, perhaps?)
Yes they ARE pretty, aren’t they? That was my favorite part of my class. lol
Well I did not even do todays WOD! At least you showed up. The good news is I am making progress. I am now able to comb my own hair (left arm only) lol.
LOL!!
Wu x 1
Front squat x 5
155,175,205,225,240(5# pr)
Wod:
EMOTM for 10
3 cleans @ 155
3 strict c2b
Rest 5 min
EMOTM for 10
Even 5 push press @ 135
Odd 10 push jerk @ 135
Felt good. Everything was unbroken except chest to bar.
Congrats on your front squat PR Jack! You know, that’s gonna help your cleans, eh? 😉
lol don’t get him started!
Mobility
WUx1
300m Row
1Clean + 1Push Press + 1Push Jerk
55-65-75
EMOTM
Clean 70#
Chest to ring row
5 min rest
EMOTM
5 Push Press 60#
10Push Jerk
Cash out: Tabata wall sit x 5
Mobility
WUx1
1Clean + 1Push Press + 1Push Jerk
55-65-70
EMOTM
3 Clean 70#
3 Strict pullup
5 min rest
EMOTM
5 Push Press 55#
10Push Jerk
Went light with my funky shoulder. Next time go heavier. Was happy to see Push Jerks as I saw this video this AM and wanted to try it. Felt good at 55! was a lil wobbly a few reps.
http://www.youtube.com/watch?v=I4eHZ9VIn9M&feature=youtu.be
Cash out: Tabata wall sit x 5
Mobility
Foam rolling
Warm up with bar (cleans, push press and push jerks)
Strength: Power Clean + PP + PJ (1+1+1) x 5 sets
95-105-115-125-135#
WOD #1
EMOTM x 10 min
3 power cleans @ 120#
3 strict C2B pull-ups
(completed all rounds….last round right at the buzzer)
Rest x 5 min
WOD #2
EMOTM x 10 min
even – 5 push press @ 100#
odd – 10 push jerks
(completed all rounds. Last 2 rounds were tight! Very little rest. Felt like 200# on my bar)
Cashout – Tabata wall sits (x 5 rds)
Great class Corinna. Awesome work 5:45 crew!!
Thanks Lora and Jeff for checking in on me. You were helpful.
You’re welcome! It was nice to see you tonight, Laura. 🙂
WU + mob
1+1+1 Clean, PP, PJ
95-115-125-135
EMOTM for 10 mins
3 Clean @ 135#
3 C2B Pullups
Rest for 5 min
EMOTM for 10 mins
Even: 5 PP @ 115# first 6 min. Then dropped to 95#.
Odd: 10 PJ
Cash out : tabata wall sit
Great workout tonight, thanks Corinna.
WU + 300 m row
1+1+1 Clean, PP, PJ
55-60-65-75-80
WOD # 1:
Cleans @ 85# for round 1, then dropped to 80# for next 9 rounds
Strict Pull ups – no bands (not C2B)
Complete all rounds except the last %*#&% pull up on round 10….GRRR!
WOD # 2:
Push presses + Push jerks @ 70#.
First 3 or 4 rounds felt pretty good. After that, I could wait for it to be over. Didn’t really notice the rest time between rounds.
Really liking the EMOTH minute WOD’s.
Fun to join the 7 a.m. class for the past couple of days. Thanks for having me!
Nice work on the pullups!
I haven’t seen you ages!! Booo!
QOD: Strict protocol month was very beneficial to me. I will continue doing these strict movements in my WU’s. I felt my pull-ups were felt easier during the Angie 100 rep WOD.
WU Sets of 1 PC, 1 PP and 1 PJ 85-95-105-110-115
WOD: EMOTM: 3 PC’s @ 115lbs and 3 Strict Chest to Bar Pull-ups
WOD: EMOTM: 5 PP and 10 PJ @ 85lbs All unbroken except PJ’s on last 2 rounds…
I enjoyed this WOD.
Thanks Kevin!
WU + mob
1+1+1 Clean, PP, PJ
95-135-135-135-155
EMOTM for 10 mins
3 Clean @ 155
3 C2B Pullups
Rest for 5 min
EMOTM for 10 mins
Even: 5 PP @ 135
Odd: 10 PJ
Cash out : tabata wall sit
Great job 5:45.. and thanks coach Corinna, fun class
Mobility
Wu x 1
Some extra stretching, arms still quite sore.
Did group barbell Wu, seemed bit too bad.
Started Strength clean, push press and push jerk. Went to 135 didn’t feel right so opted to do some back squats. Sorry Corinna for not participating!
Back squats
155 x 10 with 3 pause
205 x 8 with 3 pause
245 x 8 with 3 pause
295 x 5
315 x 5
335 x 3 stopped there no spotters didn’t need to hurt anything else.. Did all these emphasizing on speed and depth hopefully help with getting under heavy weight.
Cash out tabata wallsits.
WU + mob
EMOTM for 10 mins
3 Clean @ 140
3 C2B Pullups (barely touching the collar bone)
Rest for 5 min
EMOTM for 10 mins
Even: 5 PP @ 115 for 2 rounds, then 95 for the rest
Odd: 10 PJ
Cash out : tabata wall sit