Monday, January 15, 2018

Monday - xover, 500m ski, barbell warmup
Snatch push press+ OHS + Snatch Balance - (1+2+2) x3 @ 77% 135#, (1+1+1) x 3 @80% 145#
Snatch Lift off to below the knee+ Snatch - (2+2) x 2@95, 105, (2+1)x2@115, 125, (1+1) x3@135, 140, 145#
Back Squat - 10x3 @ 87% - 255# - miserable.
3x30sec hang, 3x30sec hs hold

Tuesday - Coach 5,6
Dip+ Pause Split Jerk - (2+2) x 2- 95, 115, (2+1) x 5 - 135, 155, 165, 175, 185 - messy, not great
Clean Deadlift to 2” (pause 2sec) + Clean+Jerk - (1+1+1)x 3@77% - 160#, (1+1+1)x 3@80% - 165#
Clean Pulls - 4×3 @ 100% of Clean - 205#
WOD - 9 min AMRAP
10 Hang Squat Clean 95#
30 Double Unders
5 Rounds + 10. tough one on quads
estim, cryo

Wednesday - Xover, 500m ski, track, bands
Stamina Squats @63% of FS
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats - 165#
Even Minutes – 6 Back Squats - 165#
WOD
21 – 15 – 9
Row for Calories
Thrusters - 95#
Directly into…
15 – 12 – 9
Barbell Facing Burpees
Overhead Squats - 95#
13:42 - quads were smoked. 12+9, 9+6, 9 thrusters. 12+3, 8+4, 9 ohs.
POST - 3 Rounds
10 Rows 95#, 20 weighted sit ups 25#, 10 -20 banded good mornings.
estim

Thursday - Coach 6,7


Friday - Coach 5,6.


Saturday -


Sunday - 

Monday, January 08, 2018

Transitioning back to purgatory

Monday - 3 min bike, xover, class warmup
10 min EMOM
even - 50 DUs
odd - HSPU - 10, 8, 8, 8, 8
WOD - Dirty 30
Box Jumps
Chest 2 Bar - slow, started 3s, then 2s, bunch of singles
KB Swings 53# 15, 10, 5
Front Squat - 95# 15, 10, 5
Toes 2 Bar - 5, then 2s and 3s
Push Press - 15, 10, 5
Deadlift - 15, 10, 5?
Wall Balls 3x10
Burpees - these sucked, super slow
Dubs - 1 trip
19:32
POST - Back Squats - 10x3 - 4@225, 3@235#, 2@245#, 1@250#

Tuesday - Coach 5,6,7
Xover Sym. 2x 1000m row 4:10, 3:58 ish
RomWod w/ Sheila Sue lol

Wednesday - 500m row, xover, bbell ish
Snatch Push Press + OHS + Snatch Balance - 2+2+1 x2 @120#, 1+2+1 x2 @125#
Power Snatch + Snatch - (1+1)x5 - 95, 105, 115, 125, 135#
Stamina Squat - Emom x 12
Even - Front Squat x3 - 155
Odd - Back Squat x6 - 155
WOD - 50 DUs buy in
10,9,8,7,6,5,4,3,2,1
Deadlift - 185#
KB Swing - 53#
50 DU cash out - 6:40
POST - 3 rounds
15 GHD Sit ups
10 Toes to Bar - 10. 8+2, 6+4 (did 20 last round.)
20 Sit Ups - did 45 last round

Thursday - Coach 6,
Ski 5K
Row easy 2k

Friday - Coach 5, Cold....slow warmup, ski 500, etc
Jerk Balance + BTN Push Press + Push Jerk - 65, 75, 95#
Clean DL to 2" + Clean + Jerk - 2@155#, 3@165#
Snatch Pull - 4x4 155#
WOD - 21, 18, 15, 12, 9, 6, 3
Cal Row
Strict Press 75#
16:14... lots of breaking.
POST - 5 Weighted Pull Ups - 25#
20 Weighted Situps 25#

Saturday - Matoon Winter Invitational Weight lifting with Emily
She killed it. Great day as a coach!

Sunday - Went to open gym. Pinch test body fat, 9.5% 162#
Row Conditioning
3x 500m easy 1 min rest between, then
400m moderate, rest 2min
300m fast, rest 2min
200m Max 36.9, rest 2min
300m Max 58.7, rest 3min
400m Max 1:20.4

Monday, January 01, 2018

Bring it on 2018!

Monday - Cooooold gym. 3 min bike, 3 rounds GMorn, squat, push up x10
Snatch push press+ OHS + Snatch Balance - (2+2+1) x3 @ 70% 125#, (1+2+1) x 2 @ 74% 130#
2 Pos Snatch: (below knee + Floor) - 5 working sets - 2x115#, 125#, 135#, 140#
Back Squat - 10x3 - 235# tough, struggled on many
3 Sets
Single Leg Squat to box (or no box if mobility allows) 7-10 each leg - 7 each
Barbell Hip Bridges w/ resistance band around knees 10 with 2 sec squeeze - 70#kb
Plank on Boxes with weight hanging from hips 60 sec - 53#kb - these sucked!
ROW Conditioning
10 x 250m , rest 1:00
52-53.5 seconds each, avg 1:40's pace. Last sprint 1:37 pace

Tuesday - Coach 5,6,7. Rest. Cryo


Wednesday - 1 mile bike, xover, bbell, 2x 10 push ups, 5 pull ups
Push Press + Push Jerk + Jerk - 4 sets - 110#
Halting Clean Deadlift + Clean (2+1)x3 135#, 1+1x2 145#
Clean Pull 4x3 @ 185#
Front Squat 4x4 - 135, 185, 205, 225 failed last rep
WOD - 3 Rounds
15 Chest 2 Bar
12 Bar Facing Burpees
9 Squat Cleans - 135#
11:40 - c2b were better than expected, but mainly 3s. Cleans were singles, 3 at a time. First round was 3:09, had to strip clothes, second round hit 7:30ish, so 4+ and 4+ last 2 rounds.
Mild cool down on bike..

Thursday - Coach 6,7
Ski erg only 2000m... not happening...blah

Friday - Coach 5,6. Warmup bike, ski 500m, Jacks, squats, pull ups, kb swings
Deadlift - build to heavy 8 rep - 135, 185, 225, 275, 300. Felt good, could have gone a little heavier.
WOD - 15 min AMRAP
60 Double Unders
30 Wall Balls
15 Deadlift 245#
3 rounds + 68 reps. trips in second rnd du. wb 3x10, dl 8+7 all rounds.
POST - 3 rounds
20 weighted sit ups 35#
20 side bends each side 53#

Saturday - Good warmup
Snatch - worked up to 145, missed 150 multiple times. Need to fix third pull and rt punch overhead.
Ski ERG - 5K - 21:45, 305 cals


Sunday - Rest

Wednesday, December 27, 2017

Goodbye 2017

Monday - Christmas Day. Lift with Em and Patrick
Snatch Push Press+ OHS - 3+3 x4 - 63% 105#
3 Pos Snatch - 3 sets - 63% 105#
Back Squat - 7x3 - 70% - 205# - felt easy
WoD with Patrick
1500m Row
100 DUs
50 Weighted situps - 25# slamball
100 DUs
1500m Row
17:24 - row was 5:40 and 5:54ish DUs were junk

Tuesday - Coach 5,6,7
Push Press + Push Jerk+ Jerk (1+1+1) x 4 - @63% 105#, 115#, 125 I think
Halting Clean Deadlift + Clean - (2+1)x3 @ 60% - 125#, (1+1)x2 @63% - 135#
Clean Pulls - 4x3 @ 85% - 185#
3 Sets
Strict Chin Ups - 10
DB Russian Step Ups - 10 each 30# dbs
Kb Side Bend  - 20 each side - 30#, 35#, 45#

Wednesday - Good long warmup. Bike 50 cal, xover, bbell
Pause Snatch Balance+ Snatch Balance (1+1)x5 - @63 % - 95x2, 105x2, 115x1
Power Snatch - 2×3 @ 60% - 95#, 2×2 @ 63% - 105# ,2×1 @65% - 115#
Front Squat - 4x3 - 70% - 185# - tough! shoulder, elbow and knee hurting
WOD - 15 min AMRAP
15 Power Snatch 75#
30 DUs
15 Wallballs 20#
30 DUs
4 + 7. DUs didnt go so well first couple sets. 8+7 most snatches, 10+5 wb.

Thursday - Coach 6,7
Assault bike 150 cal easy


Friday - Coach 5,6.
Tall Jerk + BTN Strict Press - (3+3)x3 - 75, 85, 85#
Power Clean + Push Press + Split Jerk - (1+1+1)x3 - 135, 145, 155, 165#
Snatch Pull - 4x3 - 145#
WOD-
3Rounds - 10 Strict Pull Up + 15 Cal Row
3 Rounds - 20 Push Ups + 12 Cal Row
3 Rounds - 30 Air Squats + 9 Cal Row
13:11. Pull Ups were slow

Saturday - 500m ski warmup
3 Rounds super slow
DB Death March - 20 steps
Hip Bridges with band - 20
Plank w/ 45 kb hanging - 60 sec
WOD
31 - Push Press 95 - 12
28 - Toes to Bar - 5,5,5
31 - Power Snatch 95 - 4,4,4,4,4?
30 - Sit ups - 15
31 - Back Squats 95 - 15
30 - Push ups - 20
31 - Wall Balls - 15
31 - Double Unders - 31
30 - Box Jumps - 10, 10
31 - Pull ups - 5, 6+4, 5?
30 - Thrusters 95 - 5, 5, 10
31 - Yeah! Burpees - 5, 5, 6
2018m Row - 8:11 total, switched every ~500m kept <1:50 p="" pace="">24:33
POST - 3 Rounds
Weighted Situps - 35#, 15, 20, 20
Side Planks - 60 sec each
kneeling single arm press - 35# each arm

Sunday - New Years Eve party

Monday, December 18, 2017

Burning up to Christmas!!

Monday - 10 min easy bike warmup. xover, bbell
Snatch Push Press+ Pause OHS - (3+3)x3 @ 115# - easy work
3 Pos Snatch (hang, blow the knee, floor) - 4 sets @ 115#, felt pretty snappy on 2 sets
Back Squat - 9x3 @ 235# tough grinding work
Rested for a bit, then Burn class
20 min AMRAP
400m row then 3 rounds
6 pull ups + 10 push ups
400m row then 3 rounds
Twisting DB Thrusters 30#
Bent over DB Row 30#

Rest 1 min

20 min AMRAP
50 DUs then 3 rounds
6 Twist Slam and WB slam
10 WB Squat jumps
50 DUs then 3 rounds
6 Lunge + Curl 30# each side
10 RDL 30#x2
Did 2 rounds + 200m or so first part. 2 rounds + dus and 5 slams second part.

Tuesday - Coach 5,6,7
Quick 4k Ski Erg after class. 18:05
Evening Bring a Friend at Uncharted w Casey, Rose, Aaron, Chris
Partner w Chris
4 Rounds, 1 min each station
Wall Balls (only 10 each round)
Box Jumps (2x10+ each round)
Ass Bike (30 sec)
Rest
345 total reps

Wednesday - Bike, squat jacks, sit ups warmup
Push Press - 5x3 - 135x3, 145, 155#
Halting Clean Deadlift + Clean - (1+2)x3 - 145#, (1+1)x3 155, 155, 165# these felt great
Re warmup. Then 3 Rounds 1+1+1+1+negative HSPU strict to 1 abmat
WOD
1 Round: 21 Deadlift (225), Box Jumps, Ass Bike Cals
2 Rounds: 15 Deadlift (185), Box Jump, Ass Bike Cals
3 Rounds: 9 Deadlift (155), Box Jump, Ass Bike Cals
15:52 - more box jumps... sucked. Bike was super slow, tried to stay over 60 rpm...
Post, 3 Rounds
10 GHD Situps
10 Barbell Curls 65#
10 Russian Twists 25# kb

Thursday - Coach 6,7
5K Ski ERG - 22:31 - 295 Cals

Friday - Coach 4:30, 5:30
Went to Uncharted for potluck drop in with Keenan, Sam and Dennis
Hang Snatch + Full Snatch + OHS - 75, 95, 115, 125, 135, 145#
WOD - 11.4
60 Bar over Burpees
30 OHS 120#
10 Muscle Ups
90 reps.... could not get a muscle up.

Saturday - 12 Days of Christmas
1 Rope Climb
2 Squat Cleans 135
3 HSPU
4 Pull Ups
5 Push Jerk 135
6 Toes 2 Bar
7 Deadlift
8 Box Jumps
9 Sit Ups
10 Burpees
11 KB Swings 53#
12 Squat Snatch 135
41:0xx - what a grinder

Sunday - 

Tuesday, December 12, 2017

F'n hate Atlanta

Sunday - Stuck in Atl friday - sat, sucked.
Tall Jerk + behind the neck press in jerk split stance - (3+3)x4 - 75, 65, 75, 75
Dip+ Dip+ Jerk - (1+1+1) x 3 - 135, 145, 155?
Power clean+Push Jerk+Jerk - (1+1+1) x 5 - 67% - 145#
Snatch Pull - 3x5 - 145#
WOD -
12 min AMRAP
25 Pull Ups
50 Cal Row
100 Overhead Squats - 45#
50 Box Jumps
25 Pull Ups
213 Reps. Pullups didnt go smooth, all over the place. Row was steady, OHS in sets of 10, bar on shoulder, dropped it at 50. Box jumps were miserable.
30 Min Row - 6545m
3 Rounds -
10 Stall Leg raises
20 Sec Static GHD Hold
15 Sit Ups
8 Kneeling Strict Press, each Arm 30#

Monday - Good warmup, xover, bike, bbell
Snatch Push Press+ OHS - 3+3 - 115#
3 Pos Snatch (high hang, mid-patella, floor) - 4 sets - 115#, not smooth, from knee was best
Back Squat - 8x3 - 220#
3 Sets:
DB Death March - 20 steps - 30# dbs
Barbell Hip Bridges w/ resistance band around knees - 10 reps
Planks on Boxes with weight hanging from hips 60 sec - 45# kb + chains

Tuesday - Coach 5,6,7 - 5 min bike warmup, 500m ski erg
Push Press + Push Jerk+ Push Press - (1+1+1) x 4 - 95, 115, 135,135 - finished jump, felt good
Halting Clean Deadlift + Clean - (2+1)x3, (1+1)x2 - 135x3, 155, 175#
WOD -
15 min AMRAP
60 Double Unders
150' Walking Lunges
15 Deadlift 225#
4 Rounds + 60 and 1 lunges - miserable. Dubs were a mess. Steady on lunges, used hands a little. DL were 10+5, 8+7, 10+5, 9+6.

Wednesday - Warmup, 3 min bike, 2 games on Ski erg, barbell
Pause Snatch Balance+ Snatch Balance - (1+2)x5 - 95#x3, 115#x2
Power Snatch - 2×3@95#,  2×2@115#, 2×1@125#
Front Squat - 2×5@185#,2×4@205#,1×3@215#
3 Sets
Hollow Holds - 60 sec
Reverse Hypers - 15 (blue band)
Tall Box Jumps - 5 30", 32", 32"
Row Conditioning
2 Rounds
3:41.21,000m1:50.6259118932
0:49.3 250m 1:38.6 365 1555 36
1:59.8 500m 1:59.8 204 1000 28
0:52.1 250m 1:44.2 309 1363 33
Rest 2 min
3:51.61,000m1:55.8225107532
0:50.8 250m 1:41.6 334 1447 34
2:08.9 500m 2:08.9 163 862         27
0:51.9 250m 1:43.8 313 1376 34
Rest a while... lol
1:55.0500m1:55.0230109134
0:18.3 100m 1:31.5 457 1870 43
1:17.4 300m 2:09.0 163 860 23
0:19.2 100m 1:36.0 396 1660 37
Rest 2 min
2:00.0500m2:00.020399636
0:18.6 100m 1:33.0 435 1795 42
1:22.7 300m 2:17.8 134 759 25
0:18.6 100m 1:33.0 435 1795 42


Thursday - Coach 6,7
1K ski warmup. 4k ski easy - 18:31


Friday - Coach 5,6. warmup on bike and ski
Tall Jerk + behind the neck press in jerk split stance - (3+3)x3 - 75#
Dip+ Dip+ Pause Jerk - (1+1+1) x 3 - 105, 125, 145#
Power clean+Push Jerk+Jerk - (1+1+1)x 3 - 145#x2, 155x1
Snatch pull - 3x5 - 155#
3 Sets
Weighted sit ups - 15 - 30#db
Side planks - 60 sec each side
1 arm dumbbell press while holding other arm overhead - 10 each arm 30#db
Practiced BMU, plus 3x5 pausing back squat @ 155#. could not get bmu
ROW Conditioning
2 Rounds 500m + 30 sec rest, 400m + 60 sec rest, 300m + 90 sec rest.


Saturday - 30 cal bike, 500m ski warmup, + 3 rounds cindy
Snatch - worked up to 145 but failed. 135 felt great.
WOD - with Greg and Buster
70 Cal row, 70 Bar facing Burpees, 70 Power Snatch 75# - 20 cal, 20+ 10 burpee, 10+10 snatch
60 Cal row, 60 Bar facing burpee, 60 Power Snatch 95# - 20 cal, 15+5 burpee, 10+10 snatch
50 Cal row, 50 Bar facing burpee, 50 Power snatch 115# - 0 row, 15+10 burpee, 5+5 snatch
2 rounds + 130 reps.
Conditioning - 2 x 500m ski.

CF70 Christmas Party

Sunday - Recovery.... oh my head

Wednesday, November 29, 2017

Oh what a wonderful .....#$@#%

Monday - bike and walkouts warmup
Muscle Snatch - 5@65, 3@85, 3@95, 2@100, 2@100, 1@105 - super ugly
Power Snatch - 2x3@105, 3x2@115, 2x1@125 - felt snappy and solid
Front Squat - 3x3@185 felt good
Side Planks - 3x 45-60 sec per side
Strict Toes to Bar - 3x10 - with upright at back, legs to hip level

Tuesday - Coach 5,6,7 - bike and quick bbell warmup. Got work call, had to rush
Strict Press - 5@75, 4@85, 3@95, 2@105, 1@110
Power Clean from Blocks + Push Jerk - (3+3)x2 @ 135, (2+2)x2 @ 155, (1+1)x2 @ 165# - really felt good about these, even jerks
Clean Pulls - 3x3 @ 215# moved weel, didn't feel heavy
At home later:
Russian Twists - 3x30 w/ 25# db
Back Extensions - banded good mornings - 3x20

Wednesday - Row 700, xover, 3 rounds cindy warmup
Snatch Push Press - 5@95, 3@115, 3@135, 2@155, 2@165 (first might have been jerk)
Snatch Balance - 7 or less - 95, 115, 135, 155, 175 (almost a double), just failed 180
Back Squat - 3x3 - 135, 185, 225, 3x3@245, butt first...
Strict Pull Ups - 3x10
Ring Push Ups - 3x15
WOD - 3 Rounds
10 Power Snatch 95# 10, 4+2+2+2, 5+5.
20 Box Jump Overs 24"
30 Wall Balls - 3x10, 3x10, 13, 10, 7 - too long breaks
13:38 - broke way too much. need to get back to pushing better.

Thursday - Coach 6,7, rest, nothing

Friday - Coach 5,6.
Jerk from blocks - 115x3, 135x2, 155x2, 185x1, 195x1, 205x2 ugly ones
Snatch 10min EMOM - 115#
Clean and Jerk - 10min EMOM - 145#
Snatch grip deadlift no hook - 5min EMOM (2 reps) 145#
35 Burpee Pull Ups - 3:04

Saturday - Santa Dash 5K with DJ and Keenan. Fun time, but missed 1st match for wy.

Sunday - 
Monday - Coach 5,6
Snatch push press+ OHS - (3+3) x 3 - 115#
3 Pos Snatch (high hang, mid patella, floor) 3-4 sets - 105 or 115? cant remember
Back Squat - 7x3 - 205#
3 Sets
Stiff Legged Deadlift - 10 - 135#
Hip Bridges w/ resistance band around knees - 10 w/ bbell

Planks on Boxes with weight hanging from hips - 60 sec - 45# kb
ROW Conditioning
3x
350m at moderate pace or stroke rate "SR" b/t 28-32
150m at fast pace or SR b/t 32-36)
2min at easy recovery pace b/t sets