Monday, May 14, 2018

Rush won Mothers Day Tourney (3-0)

Monday - Felt sluggish, tired. Went late. 5+ min bike. 1/2 xover, 65# step ups, roll outs,
Back Squat - slow warmup, bar, 135, 155, 185, 205, 225
Wave 1 - 5@215, 3@235, 1@250
Wave 2 - 5@235, 3@250/245?, 1@265
Wave 3 - 5@250, 3@265 (only got 2), 1@275 (failed 280)
WOD - 4 min AMRAP - Strict Press. * Every break do 15 ab mat sit ups
31 total - 10, 6, 5, 5, 5. Ended on situps (75 total)
POST - 3 attempts at muscle ups, failed.
2 rounds - 30 band pull aparts, 10 band pull downs, 30 glute bridges.

Tuesday - Coach 5,6, kb+gob sqt+kb rdl, class warmup
Deadlift - Heavy 3 Rep - 135x10, 185x8, 225x5, 275x5, 315x3, 335x3. Felt ok, pretty close to max 3
WOD - 15 min AMRAP
60 Double Unders
30 Wall Balls
15 Deadlift 245#
3 + 70. dubs were messy, but took controlled breaks. wb - 12/10/8. dl - 8/7, 5/5/5
POST - HSPU
3 Rounds, EMOM 4,4,4,rest. 2 ab mats

Wednesday - Early work til 9. Solo sesh. 500m row, bdy weight, bbell
Push Press - 4x6 @ 115#
Clean & Jerk - 3 position High, Knee, Floor + 1 Jerk - 135, 145, 155, 165, 175 ugly, 185 complete fail. Did another attempt at 175, messy ugly. Scrapped it.
WOD - 3 Rounds - 10 Clean and Jerks 135# + 400m run. 9:50.... miserable, singles, not good.

Thursday - Coach 5,6,7 rest

Friday - Coach 5,6, 3 min bike, slam ball, hs hold, planks, superman, fs hold
Front Squats - 95/135 warmup - 8@160, 7@170, 6@180, 5@190, 3x1@215# ROUGH
WOD - 13 min AMRAP
50 Alternating DB Snatch 50#
40 Burpees
30 Toes to Bar
20 HSPU
1 round + 33 reps. ttb were a mess.

Saturday - Xover. 1 mile run. 5 min easy bike. bdy weight. class warm
WOD - teams of 3 (me, em, buster)
1 Rope Climb
10 Thruster 45#
20 Box Jumps 24"
30 Sit Ups
40 Double Unders
19:32 - good pace, went first, push through, then wait for others to finish before going again.
POST - band pull downs + 2000m row easy recovery

Sunday - 

Monday, May 07, 2018

These squat waves might be the death of me

Monday - 30 cal bike, xover, fr step ups, roll outs, barbell
Squats - Every 3:00
5@215, 3@230, 1@245
5@230, 3@245, 1@260
5@245, 3@260, 1@275 - barely survived
no wod...
POST - 3 Rounds
10 bench press 135
12 ring rows parallel
100m double kb front rack carry
rest 3 min

Tuesday - Coach 5,6, track warm up, bike some
WOD - "Jerry"
1 Mile Run
2K Row
1 Mile Run
Wore 20# vest, 24:54. PR. 7:33 first mile, 8:xx row, 8: second mile.
HSPU - EMOM x 12. Used 2 ab mats, but they felt strong, might try 1 mat next week.
Min 1 - 4
Min 2 - 3
Min 3 - 3
Min 4 - rest
cryo

Wednesday - woke up tired and no energy, decided on rest day. Did romwod and 100 abmat sit ups - 3:02. Mowed yard at speed

Thursday - Coach 5,6, - bike 35cal/1mile 2:35. Xover, pu, pu, hollow/superman, bar warmup
Push Press - 95x5, 115x5, 135x3, 155x1, 165, failed 175, then failed 170... not happy, weak.
Push Press - 4x6 @ 110#, easy
WOD - half energy
5 Min - 100 dubs, then AMRAP
12 Power Clean 115#
4 Box over burpees
5 min Rest
5 Min - 100 dubs, then AMRAP
8 Power Cleans 135#
4 Box over burpees
5 min Rest
5 Min - 100 dubs, then AMRAP
4 Power Clean 155#
4 Box over burpees.
2 rounds (32) with 25 sec left.   2 rnd + 8 cleans (32) with 5 sec left. 3 Rounds + 2 cleans (26) 155 felt pretty good singles.

Friday - Coach 5,6 good class warmup
Front Squat -
On the 0:00 – 8 Reps @ 60% - 155
On the 2:30 – 7 Reps @ 64% - 165
On the 5:00 – 6 Reps @ 68% - 175
On the 7:30 – 5 Reps @ 72% - 185
On the 10:00 – 1 Rep @ 82% - 210
On the 11:00 – 1 Rep @ 82% - 210
On the 12:00 – 1 Rep @ 82% - 210 - All felt pretty decent
WOD - 20 min AMRAP
200m Run
20 Cal Row
2 Rounds Strict Cindy (did 5 pull up, 10 push up, 15 situp)
4 Rounds even.

Saturday - .75 mile run, xover, bar warmup, 10 turkish getups 35#
WOD - with Bell and Jason
400m Weighted Run 50# sandbag (200m each me/aaron)
100 Deadlift 155# (10's)
400m Weighted Run
80 Hang Power Clean 155# (sets of 3-5)
400m Weighted Run
60 Front Squat 155# (5s + couple extras)
400m Weighted Run
40 Push Jerk (3s-5s)
400m Weighted Run
20 Squat Clean Thrusters 155# (singles, 5 total?)
29:27 - burner.
Breakfast with Max and Patrick!

Sunday - Rest

Tuesday, May 01, 2018

Post Mexico Fitness State

Monday - Bike, xover, suitcase dl, kb step ups
Squat Waves:
6 - 4 - 2 - 210, 225, 240
6 - 4 - 2 - 225, 240, 255
6 - 4 - 2 - 240 failed after 4, 255 failed after 2, 265 for 2??
WOD - 10 min AMRAP
30 Dubs
15 Wall Ball
30 Dubs
15 KB Swings 53#
3 + 45.
POST - 3 rounds
100m single arm oh kb carry
10 ring rows
45 band tri pull downs
45 band pull aparts

Tuesday - Coach 5,6 - short quick warmup, 2 laps, empty bar
HSPU - 3 Rounds - OTM x 3 - 3 strict to 2 ab mats
WOD - 5 Min
600m Run
AMRAP - 12 Hang Power Snatch + 12 Bar Facing Burpee - 75# - 2 Rounds + 13, or 1 + 13
Rest 5 min
5 Min
400m Run
AMRAP - 9 Hang Power Snatch + 9 Bar Facing Burpees - 95# - 2 Rounds + 3
Rest 5 min
5 Min
200m Run
AMRAP - 6 HPS + 6 BFB - 115# - 2 Rounds + 7
POST - 55 burpees for Kents Birthday

Wednesday - 5min bike, xover, bar, bands and kb squat hold
Hang Squat Clean - Warmed up with 1 pause + 1 hsc - 95, 115. 135
EMOM - 135, 145, 155, 165, 175, 185, 195, 205, 215# PR - missed first attempt, barely out front, on toes, second attempt was ugly though, caught loose, flexed back to stand up. yuck
WOD - 8 min AMRAP
3 Hang Squat Clean - 95#
3 Toes to Bar
Add 3 reps to both, continue. - 102 reps - through round of 15s + 12 reps. Didn't move very fast. 3/6/5+4/5+4+3/5+5+5 - something like that. TTB were broke up more
POST - 3 Giant Rounds with vest
400m run
6 Rounds of 3 Pull Ups, 6 Push Ups, 12 Lunges
Finished with another 400m for 1 mile total.

Thursday - Coach 5,6,7.
Warmup - Emom
Min1 - 15 GHD Situps
Min2 - Ass Bike (6-8 cals)
Min3 - 15 Weighted Situps 25#
Min4 - Ass Bike
Strict Press - 4 x 6 - 85# (attempted 90, only got first 5 reps....) weak
Epson bath

Friday - Coach 5,6 easy row, scap+babymaker+squat+situp, barbell
Front Squat - EMOM 404X - 4 sec descent + 4 sec ascent
3x1 @ 160#, 3x1 @ 170, 3x1 @ 180#, rest 3 min, 10 backsquat @ 180#
WOD - 35 Cal Row
27 Chest to Bar 3's, then 2's and singles
21 Push Press - 9, 7, 5
15 Overhead Squat - 9,6
9 Squat Snatch - singles
10:05 - 115#, so slow
POST - 30 glute bridges + 40 Band pull aparts + 40 Band pull downs + 50 sit ups + 40 pull downs + 40 pull aparts + 30 glute bridges

Saturday - Coach 8. Easy bike, xover, bbell warmup
Clean Pull + Hang Power Clean + Power Clean - 2@95, 2@115, 2@135, 155, 165, 175, 175#
WOD - 20 min AMRAP
5 Deadlift 135#
5 HSPU
5 Hand Power Clean 135#
5 Pull Ups
400m Run
Wore vest. 5 Rounds even.

Sunday - RomWod, clean gym, recover from Cinco de Mayo. 

Monday, April 16, 2018

Countdown, cinco, quatro, tres, dos, uno

Monday - easy bike, xover, lateral box step, farmers carry, empty bar
Back Squat Waves - Every 3 min
6 @ 200, 4 @ 215, 2 @ 230
6 @ 215, 4 @ 230, 2 @ 245
6 @ 230, 4 @ 245, 2 @ 260# - haven't gone this heavy in a while, felt pretty good, but legs are shot.
WOD - Grace - didn't feel right going overhead, just did 30 cleans @ 135. Still went horrible.
3:15ish
POST - 3 Rounds
10 DB Bench - 50#
:30 sec double unders
10 Deadlift 135#
:30 sec double unders
20 DB Rows 50# (10 each side)
Rest ~ 2 min

Tuesday - Coach 5,6. 1400m row warmup, xover, bands, etc
HSPU - strict + 2 ab mats - 3 Rounds EMOM (3,2,2,rest)
WOD - Helen - 3 rounds
400m Run
21 Kb Swings 53#
12 Pull Ups
9:04 - 30 degrees, freezing, second and third run hurt. Kb unbroken, but not fast enough. PU, butterfly rnd 1/2 - 6+6, 5+4+3, last rnd kipping 6+6.
Cooldown on bike 10min.

Wednesday - Rested. Short romwod.

Thursday - Coach 5,6,7. Short bike, crossover, barbell warmup
Strict Press - 5@65, 5@75 - 4x6 @ 85# - last reps were a struggle!
Snatch - EMOM 1 snatch pull + 2 Hang Snatch
105, 115, 120 / 115, 120, 125 / 120, 125, 135# - felt fast and solid. Need to try this as powers
WOD
4 x :30 sec easy / :30 sec fast - Assault Bike 75 - 82 rpm - 56 cals
20 GHD + 10 Strict Pull Ups
4 x :40 sec easy / :20 sec fast - Ass bike 80-85 rpm - 46 cals
30 GHD + 10 strict Pull ups
4 x :50 sec easy / :10 sec fast - 90 rpm - 39 cals
40 GHD + 10 strict pull ups

Friday - Coach 5,6- 30 cal bike, cossaks, waiter, kb swing, push ups, barbell
Front Squat - 52X0 - EMOMx9 - 3@165, 3@175, 3@185#
WOD -
1000m Row (152-155 pace, slight pickup last 200)
30 Deadlift 225# (5s)
50 Bar Facing Burpees - 25/20/5
9:47 - felt pretty good
POST - 3 Rounds
14 Front Rack Box Step Ups - 65#, 20"
Max Pull Ups - 10,8,8
Max Push Ups - 20, 16, 14

Saturday 

Sunday - 

Monday, April 09, 2018

New Cycle, New Week

Monday - Bike, half xover, bdy weight, bar
Back Squat - Waves, Every 2:00
Wave 1 - 6@190, 4@210, 2@225
Wave 2 - 6@210, 4@225, 2@240
Wave 3 - 6@225, 4@240, 2@250
WOD - Isabel - 30 Snatches
did 95#, wasn't feeling it. 2:30, broke up 10/7/3 singles/5/5
Body Armor - 3 Giant Sets
16 Step Back Front Rack Lunges 95#
18 KB Swings 53#
20 Weighted Sit Ups - 35# slam ball
Rest 2min between sets

Tuesday - Coach 5,6. short fast warmup. 500m ski hard +100m easy, 2xwalkouts, lat pull downs, planks
Max HSPU strict - 1 ab mat = 2 reps. 2 ab mats = 8
Max Pull Ups strict - 16
WOD - 4 min AMRAP
27 Cal Bike
21 TTB - 7/2-3/singles
15 Power Clean 115# 8/4/3
-Rest 4 min
4 min AMRAP
24 Cal Bike
18 TTB - 5-6/2s and singles
12 Power Clean 135# - 5/5/2??
-Rest 4 min
4 min AMRAP
21 Cal Bike
15 TTB - 5/2/single rocks
9 Power Clean 155# - 3/3/singles?
1 round/1 round + got on bike/1 round + 6 cals.
Quads are toast.

Wednesday - 3min bike, xover, bdy weight, part of group warmup
Deadlift - 5x5 - 10@135, 8@185, 5@225. Then 5@245, 5@265, 5@285, 5@305, 5@315. Probably could have hit 325, but played it safe, felt strong on lifts.
WOD - 12 min AMRAP
6 DB Push Press
9 Deadlift 225#
30 Double Unders
7+3. Unbroken rnd 1&2, then 6+3. Dubs were a bit of a mess, but not horrible.
Bonus - 3 rounds, Max L Sit hold + 30 banded good mornings. Only held for 8 sec.... light band.
Epson, part romwod

Thursday - Coach 5,6,7. Cryo, RomWod

Friday - Coach 5,6. 400m, cossacks, waiters. calf little tight.
Front Squats - Tempo 52X0 - EMOMx9min
1 - 3 @ 155#
4 - 6 @ 165#
7 - 9 @ 175# - felt pretty good on all
WOD - 2 Rounds
25 Cal Row
25 Burpees
15 Cal Ass Bike
25 Kb Swings 53#
9:53 - bike killed me, everything else was decent.
Post - 3 Rounds
20 DB Box Step ups - 20#dbs
30 Glute Bridges
40 Banded Good Mornings - green band

Saturday - Andrew lifting meet!

Sunday - Cleaned gym, then row conditioning:
500m Row - fast pace 32-36spm - 1:37.2
Rest 3 min
8 Rounds:
150m Fast - 32-36spm
100m Moderate (mostly just recovery pace) - 28 spm
50m Easy
Rest 3 min
500m Row - fast pace 32-36... slowed a bunch 1:41.6

Wyatt squat - 75,95,115,135x5 - then build 155,175,185, 200# PR

Monday, April 02, 2018

Snow in April sucks, mexico soon.

Monday - bike, body warmup, xover,
Front Squat - Pause waves
2@ 135 - 2 sec pause
2@ 145 - 2 sec pause
2@ 155 - 2 sec pause
1@ 165 - 4 sec pause
1@ 175 - 4 sec pause
1@ 185 - 4 sec pause
1@ 195 - 4 sec pause
WOD - 9 min AMRAP
3 KB Swings 53#
3 Goblet Squats 53#
3 Burpees
6,6,6,9,9,9,12,12,12 etc - made 183 reps (12 burpees in round of 18)

Tuesday - Coach 5,6 - short quick warmup with class
Clean Grip Deadlift - Double Overhand, No Hook Grip - 2 rep - 335# felt pretty good
WOD - Christine
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
10:35 - used 185#, and 20" box, unbroken on all dl, ok pacing on row.

Wednesday - xover, bike, bbell, jump rope
At the 0:00, Part #1
AMRAP 5: Push  Strict Press
21 Repetitions – 115 75
21 Repetitions – 135 95
Time Remaining, Max reps – 155 - all at 75, couldn't get 1 at 95, did 14 push jerks at 95...
Rest 3:00
At the 8:00, Part #2
AMRAP 5: Back Squat
21 Repetitions – 135
21 Repetitions – 155
Time Remaining, Max reps – 185 - 10@185, all unbroken, no setting bar down
Rest 3:00
At the 16:00, Part #3
AMRAP 5: Hang Power Clean
21 Repetitions – 115
21 Repetitions – 135
Time Remaining, Max reps – 155 - 2 @ 155, sets of 5 at 135.
Romwod, Epson

Thursday - Coach 5,6,7. Romwod, epson

Friday - Coach 5,6. 3 min bike, xover, bar
Snatch wave - 3 Rounds
Min1 - 4 Power Snatch
Min2 - 3 Hang Snatch
Min3 - 2 Snatch
Min4 - Rest
90#, 100#, 110#. - focused on extension and punching out solid and EVEN
WOD - 15 min AMRAP
15 Power Snatch 95#
30 Wall Balls
60 Double Unders
3 rounds +1 - snatch 5/5/5, 5/4/3/3, 5/5/5. WB 10/10/10, 10/10/10, 10/10/7/3 ugh. Dubs were a mess, massive fatigue. Quads were smoked.

Saturday - xover, bike, body warmup
WOD - “Fireball”
Teams of 3: Bell, JGood
AMRAP 30:
75 Calories Row or Bike
75 Wallballs (20/14)
50 Power Cleans (115/85) Add (20/10) to barbell each round.
3 Rounds + 120? - did 10-15cals on bike each go, 15+10 or 3x10 on wb, sets of 5 on cleans 115,135 and 155.

Sunday - Went to Uncharted with Andrew. Light 4 min bike, empty bar warmup.
Snatch - 40kg, 45kg, 50kg,
Hit 150# first time in a long time.
Clean and Jerk - worked up to ~ 185

Monday, March 26, 2018

Glad that shits over

Monday - Coach 4:30, Good long warmup. Bike 30 cal easy, xover, bdy weight, joints (ankle, knee, hip), jjacks+squat+mtnclimb, kb lunges
Snatch - 7 Sets, Every 2 Minutes: Snatch Pull + Low Hang Snatch + Hang Squat Snatch
75, 95, 105, 115, 125, 135, 140# - felt great, snappy, and strong
WOD - AMRAP 15:
9 Power Snatch 95#
12 Push Ups
15 Box Jumps 24"
6 rounds + 16 reps. Tough push trying to not get lapped by aaron.

Tuesday - Coach 5,6. quick warmup, cat/camel + birddog, lateral shuffle, hurdle steps, bear crawl, band squats,
Back Squat - 2 Rounds:
6 Reps @ 72% - 210#
rest 1 minute
4 Reps @ 77% - 225#
rest 1 minute
2 Reps @ 82% - 240#
rest 2 minutes
WOD - 4 Rounds of 2:00 on, 2:00 rest
15 Chest to Bar Pull Ups
30 Double Unders
Max Calories in time remaining. Assault bike, 49 Cals 15, 12, 11, 11. Did 10 unbroken c2b first round, then went to shit. Got 6 to start rnd 2-4. They felt good for the first set, then crap.

Wednesday - feeling tired. solo class. easy warmup, row 1000m, xover, stretch, bar
Strict press - couple sets, started 75, 95, failed 115, dropped to 95, 100, failed 105
Push Jerk + Split Jerk - 2+1 - 95, 135, 155, 175, 185. failed first attempt at 185.
WOD - 21 - 15 - 9
Push Press
Toes 2 Bar
Deadlift
9:03 - came out with set of 11.... then 6+4... miserable. TTB were ok, start with 6-7, then drop to 3,2s and singles to finish. Didn't go near as smooth as hoped.

Thursday - Coach 5,6,7. xover, romwod

Friday - Coach 5,6. Slow warmup (had to wait til 0800 class) bike, row, bbell
Squat Cleans - 7 sets E:2 min - 3 Squat Cleans + 30 double unders - 95, 115, 135, 155, 165, 175, 185# - dubs went ok, couple early trips
WOD - 7 Rounds
7 Power Cleans
7 Burpees
200m Run
14:03 - broke cleans 4+3 after round 1. Legs were slow, lungs burning!
Zombie Apocalypse shoot out! Went with DJ, Sam, Bob and another guy. Had a blast.

Saturday - slow warmup, bike, xover, bdy, bar
Overhead Squat - 7 rep - 95, 115, 135, 155# tough, 175 attempted, got to 4 twice...
Hero WOD - Hansen - 5 Rounds
30 KB Swings 70# (2 pood)
30 Burpees
30 GHD Sit Ups
29:55 or 30:55... it sucked either way.

Sunday - Easter! - Rented an orange Challenger. Only a v6, but still fun. Went to the Lambo dealership, then the shooting range. Made a couple attempts at 0-60 runs and some burnouts. Last attempt on Sun got 5.8sec. Good times