Tuesday, July 18, 2017

That was a deload week???

Monday - Good warmup.
Snatch - Power + OHS + Snatch - 95, 105, 115# x 3 rounds - felt better as it went on
Back Squat - 10@ 195, 8@205, 6@225, 4@235, 2@250# - AWFUL!!! Left knee was hurting, left hip was pinching. Legs were shot....
WOD - 27 - 21 - 15 - 9
Cal Row
KB Swing 53#
OHS 75# - 15+12, 12+9, 9+6 or 15 cant remember, 9
Completely drained...
Cryo. Tried estim, locked up left quad, vmo. hurt.

Tuesday - Slow this morning, tired
Warmup - 2 min bike, 200m jog, track warmup. DL - 135, 185, 225, 275, 295
WOD -
Part 1 - 5min
600m run then amrap
12 DL 185#
12 Bar facing burpees - 2 rounds + 2or4? - 50
REST 5min
Part2 - 5 min
400m run
9 DL 225
9 bar facing burpees - 2 rounds + 12 - 48
REST 5 min
Part3 - 5 min
200m run then amrap
6 DL 275#
6 bar facing burpees - 2 or 3 rounds + 9 - 45
OUCH - 143 total.
Cryo

Wednesday - Coach 5,6. Sluggish warmup.
WOD -
2000m Row
150 Double Unders
10 Rounds Cindy
21:47 - 7:54 row, dubs were a mess, butterfly pu, broke pu 5+5 until last 2 rnds 5+3+2.
Post - 2 rnds - 3 strict 20# pull ups + 3 strict hspu "attempts"
2 rnds - 3 strict 20# ring dips + 3 Inch worms
HS Walk box pike around the world
cryo

Thursday - rest

Friday - Coach 5,6. Couple rounds warmup, 40 on 20 off, 8 push up, situp, squat.
Squat - Alternating EMOM - 2 Front. 4 Back @ 180# HEAVY! felt rough.
WOD - 8 min AMRAP
3 Thruster
3 Toes 2 Bar
6/6, 9/9, 12/12, 15/15
100 reps (10 thrusters in rnd of 18)
4 rounds
:30 sec right plank, left plank, center plank.
Cryo

Saturday - Track day. 400 jog, mini warmup.
3 Rounds
400m run
1 round DT each
Then - Team 800m burpee broad jump
Then 100m Lunges 20# slam ball and bleacher stairs
Handstand Walk practice

Sunday - 

Monday, July 10, 2017

Long road

Monday - Need a break, but went in anyway. Good warmup
Power Snatch + OHS + Squat Snatch - 4 Rounds - 95#, 105#, 110#
Mini-WOD - 3:45
21 Wall Balls
18 Cal Row
15 Box Jumps
12 KB Snatch 50#
Did some muscle up drills, xover sym
Cryo

Tuesday - Felt better. half preworkout. Good warmup.
200m overhead empty bb carry. brutal
Handstand walk practice. 20-25 mins. actually started improvement! made it 6-8ft
Strict Pull Ups - 4 rounds 1:00 on/1:00 off. 18,13,11,11
WOD
part1 - 21-15-9
KB Swing 55#
TTB
Rest 1 min (5:57?)
12 - 9 - 6
Burpee Box Jump Overs 30"
HSPU
12:49. burner. TTB were bad, struggled to keep 2's
xover.

Wednesday - Coach 5,6. Good fast warmup
Deadlift - build to heavy 3rep - 135x10, 185x6, 225x4, 275x3, 315x3 struggle, 335 didn't move.
15-12-9-6-3 Romanian Deadlifts - 135, 155, 175, 185, 205
15 GHD per round
Did some other random something. Came back to shadow coach liz in evening. Did some hs walk practice. Cryo

Thursday -Rest, rest, rest

Friday - Coach 5,6. good warmup fast
3 Position Clean and Jerk - Set #1 – 1 Complex @ 50% of 105
Set #2 – 1 Complex @ 55% 115
Set #3 – 1 Complex @ 60% 125
Set #4 – 1 Complex @ 65% 135
Set #5 – 1 Complex @ 70% 145
Set #6 – 1 Complex @ 70% 145
Set #7 – 1 Complex @ 70% 145
WOD - 3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches 95#
22:15 - really worked on good ttb this time. Took it easy on run. Forearms were smoked, core smoked. broke snatch 2-3 times. Started ttb with 6or7 each rnd.

Saturday - half xover, bike and row warmup
WOD - In Teams of 2…(Emily)
AMRAP 20:
5 Front Squats 165#
15 Plate Hops*
15 Calorie Assault Bike
12 rnds + 18 reps - holy crap the bike killed me. squats felt ok
WOD2 - 2 rnds
200m burden run
10 wallball ghd
10 wallballs
10 wallball pull ups
Completely drained.

Sunday - Dead. Got my grill, bbq everything. 

Wednesday, July 05, 2017

Hasta Luego Mexico

Monday - Mexico

Tuesday - Return trip - dead tired

Wednesday - Coach 5,6. Slow return. Good warmup
EMOM12 - Power Snatch + OHS + Snatch
4 Rounds - 75#, 95#, 105#
Isabel - 115#, 4:19
Post - 3 Rounds
20 95# reverse lunges
20 35# double KB swings
20 30# weighted sit ups
Cryo

Thursday - Good warmup. 3 rounds 5 pu, 10 pu, 15 sq +20# kb
5 front squat + 5 push press + 5 thruster - 95#
3 front squat + 3 push press + 3 thruster - 105#
2 front squat + 2 push press + 2 thruster - 115#
5 min work to heavy Front Squat - 135, 185, 225#
5 min work to heavy Push Press - 135, 155, 165 failed, 160#
5 min work to heavy Thruster - 135, 155, 165#
WOD - 10 min EMOM
5 Thruster - 80, 85, 90, 95, 105#
200m run
POST - 3 rounds
10 kneeling strict press each arm 25/30#
15 Romanian Deadlift - 95#
20 hollow rocks
25 glute bridges.
Cryo. Back on left side tweaked during push press

Friday - Coach 5,6. 3 rnd :40 slow, :20 fast + 8 pushup, 8 situp, 8 squat
Clean Pull + High Hang Squat Clean + Low Hang Squat Clean - 5 sets building
135, 155, 175, 185, 190#
WOD - 3 rounds
75 double unders
50 Air Squats
25 Cal Row
11:44 - 1st round unbroken, then major breaks 3+
Post - Sled Drags
2x 3:00 on, 3:00 rest - 45# plate
2x 2:00 on, 2:00 rest - 2x45# plates
2x 1:00 on, 2:00 rest - 2x45#+25#plate
Cryo, compex

Saturday - Really feeling sore. good warmup
Tall Jerks 3x3 empty, 3x3 75#
Jerk Drives - 135, 155, 175, 185, 195 felt crazy heavy
Split Jerks - 95, 135, 155, 175, 185, failed 195, no power, shoulders tired
WOD - Teams of 3 (patrick, emily)
100 Cal air bike
75 Power Snatch 115
15 Rope Climb
100 Cal Air bike
75 Power Cleans 135#
15 Rope Climbs
24:46 - barbell work was super slow, singles.
Post - 800m jog
Handstand walk practice.

Sunday - Track WOD. Mini stretch warmup
16 Rounds - 200m @ mile pace + 100m jog - 24:46 total time
Coaches meeting, gymnastic work, rib is out, back in pain.

Monday, June 26, 2017

Viva la Mexico

Monday - Coach 5,6. Row + Cindyish warmup
OHS - 2sec pause + ohs - 95, 135, 155, 175, 195#
WOD - 15 min AMRAP
60 double unders
30 Cal row
15 OHS 115#
3 + 71 - Went unbroken on 2 rnds ohs, then 10+5. Dubs were off but not horrible.
POST - EMOM 10
GHD Situps - 12, 12, 15, 15, 18
Back Ext - 12, 12, 15, 15, 18
Cryo

Tuesday - Coach 5,6. easy bike warmup - 2x10 hollow rocks+supermans, then 500m row easy
Gymnastic Stations
5min Each station -
3 strict pausing hspu - 1 mat, 2 light touch pause + 1 negative
3 pausing strict pull ups
Station2
10 sec ring support hold
8 pausing ring rows
Station3
6 strict t2b
3 inch worms - only did 1 round here, started playing around with seated leg raises.
WOD -
25 Calorie Row/Bike
800 Meter Run
30 Kettlebell Swings 53#
20 Barbell-Facing Burpees
6:55 - should have pushed harder on run. Did bike in 1:00. Unbroken kb, then died at 13 burpees.
Row Conditioning -
500m 1:59 pace - held pace here
500m 1:54 pace - fell WAY off pace
500m 1:59 pace - fell off pace after 300m
500m 1:49 pace - nailed it and died....

Wednesday - VACATION

Monday, June 19, 2017

Dynamic Duo Comp

Monday - Feeling tired, had to coach 5,6.
Snatch Warmup - Sotts Press 3x5 @ 45, 2x5@55. Hang High Pulls 2x5@65
High Hand Snatch - 3@65, 3@75, 3x3@95#. Pull felt strong, fast, quick under.
Back Squat Waves - Wave #1 –
5 Back Squats (Each): 60% + 65% +  70% - 175, 190, 205
Rest 3:00
Wave #2
4 Back Squats (Each): 65% + 70% +  75% - 190, 205, 225
Rest 3:00
Wave #3
3 Back Squats (Each): 70% + 75% +  80% - 205, 225, 235
HOLY SNIKIES! This was horrible.
WODish - 7 5 Rounds
10 Reverse Lunges w/ 70# Sandbag zercher hold
10 Sandbag Power Cleans
20 Lateral Sandbag Hops
.25 ish Ass Bike (~45sec)
Skipped the GHD/Back Ext, 10min EMOM
Cryo

Tuesday - Good warmup
5 Rounds - Run + HSPU strict - 1 ab mat.
400m + 2 hspu, 400m + 3 hspu, 200m + 4 hspu, 200m + 3 hspu, 400m + 2 hspu.
WOD - 6 Rounds:
13 Thrusters (95) 45# DB single arm
14 Pull-Ups
9:59 - really worked on butterfly pu. went better than expected.
10min row cooldown - 2008m
Cryo.

Wednesday - Coach 5,6. Short warmup, bike and barbell
Hang Power Cleans - 5@115, 4@125, 3@135, 2@145, 1@155, 165, 175, 185, 195 (starfished), Attempted 205 couple times, then got it! PR! 205#
WOD - Part #1
In a 4:00 Window:
400 Meter Run
15 Barbell-Facing Burpees
Max Power Cleans 135#
Rest 4:00
Part #2 - In a 4:00 Window:
400 Meter Run
10 Barbell-Facing Burpees
Max Power Cleans 155#
Rest 4:00
Part #3 - In a 4:00 Window:
400 Meter Run
5 Barbell-Facing Burpees
Max Power Cleans 185#
Pushed the runs, 1:28-1:35 pace. 18 rnd1, 14 rnd2, 6 rnd3. 185 was too much. None of them went well, hit chest hard.
Cooldown on bike. Then worked on rig.
Cryo.Compex

Thursday - Rest. Blood draw. 30ml?

Friday - Coach 5,6. Mini warm up
Squats - EMOM x 10
Front Squats - 3 @ 155#
Back Squats - 6 @ 155#
Practice WOD -
800m - 3:20
Squat Clean + Front Squat - 135, 155 before run. After run 185, 195, 205# (felt strong!!!)

Saturday - Dynamic Duo - with Abby
0830
Wod1 - Mile run - 6:20
Wod2 - 5RM Front Squat from the ground - 205! clean felt great
0910
Wod3 - Obstacle course. 3 OverUnders w/ sandbag, 10 cleans each, partner carry, 10 back squats each, wheelbarrow, 10 sb2shoulders each, shuttle run, sandbag run + sled push.
1110
Wod4 - Isabel + Grace *EMOM 4 bar over burpees  - abby started with 20? Only got a couple before burpees, finished snatches and started clean and jerks. Had to do another set of burpees before finishing.
1230
Wod5 - 12 min AMRAP 30 db snatches, 20 knee raises, 30 db thrusters, 20 pull ups.
Tacos after, then fajitas and tequila

Sunday - Rest and recover

Tuesday, June 13, 2017

Ugh

Monday - Good warmup - 5x 3Muscle Snatch+3 OHS + 3 Snatch Balance
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00 – 50% 95
On the 1:00 – 55% 100
On the 2:00 – 60% 105
On the 3:00 – 50% 95
On the 4:00 – 55% 100
On the 5:00 – 60% 105
On the 6:00 – 50% 95
On the 7:00 – 55% 100
On the 8:00 – 60% 105
Back Squat - Work to 15RM - 135x10, 185x8, 225x15 - thought I was gonna die!
EMOM x 10
11 GHD Sit ups
11 Back Ext.
Cryo

Tuesday - Meetings, no chance to am workout. Went in late afternoon. Easy short warmup.
HSPU - 1 abmat - 6 strict. Then attempted no mat, got 2! 2 strict PR.
Pull Ups - strict - 16. Second attempt 12.
No wod, did Row conditioning
2 Rounds
500m @ 1:59
Rest 1min
500m @ 1:56
Rest 1 min
500m @ 1:54
Rest 2 min
Wyatt did Squat - 5x5 @ 95#
Bench - 3x5 @ 65, 2x2 @75, 1@80#
Deadlift - 5x5 @ 115#, 2x1 @ 135#

Wednesday - Coach 5,6. Team relay race warmup, 2 min bike
Set #1 –  5 Deadlifts @ 35% 135
Set #2 – 4 Deadlifts @ 45% 155
Set #3 – 3 Deadlifts @ 55% 195
Set #4 – 3 Deadlifts @ 65% 235
Sets #5-8 (4 Total), build to a heavy set of three for the day. 255, 275, 315, 335# PR
WOD - 21 – 15 – 9:
Deadlifts 135 115
Push Jerks 135 115
Barbell-Facing Burpees
7:45 - went lighter, 115# so wouldn't have to break up push press.
POST - 3 rounds 100m single arm kb walk 53#, 30 sit ups.
4 rounds - 10 push ups + 15 Floor press (25, 35, 35, 35) + dubs
Cryo I think

Thursday - Rest - little bit of stretching, no romwod, Food Trucks _ GSF
Cryo

Friday - Coach 5,6. Warmup bike, pull ups, squats, mini barbell
WOD - Jackie
1000m row (`1:52 pace, <3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">50 Thrusters 45# - did 30, set bar on back, then 10, pause, 10.
30 Pull Ups - started sets of 5 butterfly, then 3 butterfly + 1-2 kipping.
7:53 - PR by :46 (or was it 7:43)....fuck
Stamina Squats EMOM x 12
min1 - 4 Front Squat
min2 - 8 Back Squat
min 3 - Rest
10 min cool down on bike.
Cryo
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">
Saturday - short warmup
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">Pausing Clean Deadlift + Power Clean
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">95, 115, 135, 155, 175, 185 ugly.... 
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">WOD - Partner w Andrea
70 Cal Row
70 Box Jump Over
70 Power Snatch
70 TTB
70 Power Snatch
70 Box Jump Over
70 Cal Row
23:42
Post - bridges, pull aparts, pull down.
Surprise Coach 8am. tire flips.
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">Shopping, talked to Brian about ordering a GM Grill, 

Sunday - Fathers Day.
Lunch at Red Robin, too many fries, then Sugarfire for Gooey Butter Shakes. Soooo stuffed, skipped dinner.

Monday, June 05, 2017

Limbo Week of Lolligagging

Monday - random warmup
Few sets of handstand holds on wall.
HSPU kipping - 2 Rounds:
Minute 1 – 45% of Max Kipping HSPU - 7
Minute 2 – 40% of Max Kipping HSPU - 6
Minute 3 – 35% of Max Kipping HSPU - 5
Minute 4 – 30% of Max Kipping HSPU - 4
Minute 5 – Rest
50 Total. Went off of 13, should have used higher number. Did 7,7,7,7 second set.
WOD - AMRAP 5: - 95
15 Calorie Row
15 Wallball Shots
Rest 3:00
AMRAP 5:
15 Burpees
15 Kettlebell Swings 53#
Rest 3:00
AMRAP 5:
15 Sumo-Deadlift High Pulls 75#
15 Overhead Squats 75#
Set 1 - 3 rounds + 5 cals, not bad, row was slower, but wb unbroken.
Set 2 - 3 rounds + 10 - pushed hardest here, unb kb, last set of burpees sucked
Set 3 - 3 rounds - no strength left in arms, sdhp were heavily broken, ohs unbroken
Xover post.

Tuesday - Good warmup, row, hollow rocks, superman, etc
Deadlift - 10@135, 8@185, 6@225, 4@275, 3@305
WOD -
21 Deadlifts 225
21 Cal Row
15 Deadlifts 225
15 Cal Row
9 Deadlifts 225
9 Cal Row
5:30 - first set unbroken, then 9+6, 5+4, pushed as much as possible
WOD2 - Alternating EMOM x 12 (4 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 20 Wall Balls
THIS SUCKED! Made it through barely.
Xover, Cryo

Wednesday - Coach 5,6. ball toss warmup. 2 min row, short warmup. Ass is sore!!!
Hang Squat Clean - On the Minute x 12
Minute 1 – 3 Reps @ 50% 105
Minute 2 – 3 Reps @ 57% 115
Minute 3 – 2 Reps @ 65% 125
Minute 4 – 2 Reps @ 70% 135
Minute 5 – 1 Rep @ 75% 145
Minute 6 – 1 Rep @ 80% 155
7 - 12 - Work up - 165, 175, (switched to low hang) 185, 190 caught low on wrists, stood it up, 200# felt better than 190, should have gone for 205.
WOD - On the Minute x 5
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
Used 115#, tough.
Post - 10 min bike cooldown. banded leg ext + tri pull downs
Cryo

Thursday - RomWod, Xover, still sore glutes, abs, shoulder

Friday - Coach 5,6. quick bike, stretch, then bbell warmup
Snatch Activation - 3xMuscleSnatch+3xOHS+3xSnatchBalance - 2@bar, 2@65#
Snatch Complex - HighHang+LowHang+Snatch -
On the 0:00… 1 Complex @ 40% 65
On the 1:30… 1 Complex @ 50% 85
On the 3:00… 1 Complex @ 55% 95
On the 4:30… 1 Complex @ 60% 105
On the 6:00… 1 Complex @ 65% 115
On the 7:30 - 115
9:00 - 125
10:30 - 135# felt solid, heels, in hips, good punch. Should have gone for another!
Snatch Pulls -
3x145, 3x155, 3x165, 3x175#
WOD - AMRAP 15:
30 Calorie Row
30 Box Jumps 24
30 Thrusters 65#
2 Rounds + 70 reps. broke thrusters 15+15, 10+10+10
Cool down on bike.
Cryo
GoRuck Scavenger long night

Saturday - slow mini warmup
WOD - 5 Rounds
1:00 Cal Row
1:00 Power Cleans 115#
1:00 lateral Burpee over bar
1:00 rest
51, 48, 46, 44, 43 = 232 reps 20-18 cals, 12 pcs, 14 avg burpees
Deficit HSPU - 2x3@45#plates, 2x2@45+15#, 1x1 shoulders were tapped out
Rope Climbs - 5x 1 legless + 1 regular climb no touching the ground
Some xover

Sunday -