Saturday, December 31, 2011

Sat - New Years Eve

New Years Day WOD - picked 2011

4 RFT - 16:36
5 Squat Cleans 115#
10 Box Jumps 30"
15 TTB
20 Double Unders

Doing squat cleans first really takes the snap out of legs... made the box jumps TOUGH. Struggled with T2bar, but felt better about them than in the past. Couldnt find the rhythm though. Need to get double unders back, only made 1 round unbroken.

Friday, December 30, 2011

Friday easy

750 m row - 2:40.3 (felt it in the glutes, but should have been a little faster. RPM = 30?)
worked a lot of mobility

For Time - 5:58
25 Ring Rows
25 Front Squats 95#
25 Push Ups
Start with:
5 KB Swings 55#
& do 5 KBS every min,on the min

This wasnt a bed wod, squats were a little slow, and felt the KBs in my back a little much. Rows were strict, but not able to complete all in first minute. Had to break up to finish.

Thursday, December 29, 2011

Thurs 000

So sore from yesterday, hands and fingers are wasted.

For Time - 6:46 used 220# as 1RM
10 Deadlifts @ 85% 185
15 ab mat sit ups
 8 Deadlifts @ 75% 165
15 ab mat sit ups
 6 Deadlifts @ 65% 145
15 ab mat sit ups
 4 Deadlifts @ 55% 125
15 ab mat sit ups
 2 Deadlifts @ 45% of 105
15 ab mat sit ups

Weight got too light, probably could have used more all together. Attempted 1RM after wod.. did 250#

Went to ClubFit before dinner and did the eliptical for 30 and the bike game for 15 mins.

Wednesday, December 28, 2011

Wed Climbing adventure

150 ft Broad Jumps
1 min Pull Up Hold

* scale pull up hold to chin up hold
* Rest when necessary, but you must complete 1 minute before moving on

This got tough FAST. First round holds seemed very difficult, assuming the jumps brought the heart rate high and blood to the legs. Had to scale holds 3 and 4, switching between pull and chin up positions. Only managing 10 - 15 seconds at a time.

THEN.. the rock climbing adventure at Upper Limits. Had a blast, even with a fear of heights. Climbed a ton, super tired heading home, gonna pay tomorrow!

Tuesday, December 27, 2011

Tues xfit

Did easy 5 rounds of Cindy for warmup (5 pullups, 10 pushups, 15 air squats.)
Worked on B clean warmup.
WOD - 5RFT - 115#
12 Deadlift
9 Hang Power
6 Push Press
15:43 - This was a forearm killer, and got just plain heavy. Was hard to hold on to the bar after a couple rounds.

Monday, December 26, 2011

Mon - day after Christmas

Went trail running at Lewis and Clark this morning, did the 8 mile loop. Good time, felt good, decent pace keeping up with some others that did Pere Marquette. 9:35 pace, 2000ft climbing

40 burpees
30 jumping lunges
20 sit ups
10 push ups

Sunday, December 25, 2011

Merry Christmas

Rest day, did nothing but eat! Finally back up to 150.... Oi! Should give me plenty to work off once running season is back.

Saturday, December 24, 2011

Christmas Eve

Started a cold overnight, sore throat and mucus! Fun!
(BTW - rearrange the order to spell Christmas Eve)
Christmas Eve WOD
For Total Reps 90sec work:30sec rest

Man Makers(25#)
End with DUs
Either one TTB or KTE
V Ups
Ring Rows
Air Squats
Sit Ups
I love Burpees!

341 reps

Friday, December 23, 2011

Fri Double...

Morning: worked on windshield wipers! Did them on the ground first, no problem. Then on the bar... and they were pathetic. Lots of trouble getting toes up to bar.
WOD - 13:50
Row 42 cals
Bike 2 miles
Row 30 cals
Bike 2 miles
Row 18 cals
Tried to be smooth and pull hard on the rows. First mile on bike was sloppy, trying to figure it out. Decided to just push high cadence (120) with no resistance and spin fast. Seemed to make for good time.

Evening: Warmed up with half of Cindy. As many rounds in 10 minutes of 5 pull ups, 10 push ups, 15 air squats. Completed 10 rounds + 5 pull ups
WOD - 3 rounds of Double unders, V ups, Knees to Elbows.
Double unders just weren't there tonight, barely managed 10 each round. V Ups started to get rough quick, body was feeling tired. Managed about 15 each round of knees to elbows, but they were pretty sloppy.

Thursday, December 22, 2011


Ab work in the morning. Rode the bike trainer for 45 with some big gear pulls before lunch. Then rode for another 20-30 minutes before dinner and finished with a tabata set of push ups and pull ups

Wednesday, December 21, 2011

Wed Wod

Worked on muscle ups on the bar, and pull ups on the rings. Very rough work. Shoulders actually felt sore from monday.

For Reps
On the minute, each minute for 10 minutes:
3 Back Squats- 145#
AMRAP Jumping Air Squats
160 air squats - legs were stiff!

(then walked 2 miles to get the truck)

Tuesday, December 20, 2011

Tues Spinervals

Ab work in the morning, then Spinervals 4.0 before lunch. Pushed the legs pretty good.

Monday, December 19, 2011

Mon 12/19

Worked on Toes to Bar. Finally started getting the kip correct! Need to think about lifting up with head and chest, not just swinging feet up.

*Buy in: 50 ball slams for time 30# - 2:18

Overhead Press (for quality)
3 Rounds
10 OHP @ 65% of 1RM, right into
30 sec hold overhead
90 sec Rest

Started with 75#, only able to get 8. Rnd 2 went to 70#, only got 7. Rnd 3 went to 65#, only got 7. Finished with 4 + 4 at 65#. Then did a couple snatches for practice.

Before dinner did 2 Tabata rounds. Rnd 1 weight vest+air squats = 124. Rnd 2 burpees = 62

Sunday, December 18, 2011

Sunday... Rest day

100% rest (besides walking around walmart and michaels). Ate like CRAP!

Saturday, December 17, 2011

Sat 12/17

Busy day planned with the family, so only did a ride on the trainer in the morning (40 min, 20 miles?)

Friday, December 16, 2011

Fri Double?

Skill work: Clean and Jerk. 8x115#, 6x125#, 4x135#, 2x145# - was a little rough on the cleans @145, need to work on getting elbows out and under bar faster
3 Rounds
30 Box Jumps 20"
30 Air Squats
then 3 Rounds
20 Situps
20 Burpees

Core Conditioning
Ran 400, then tabata hollow body hold, then 400, then tabata superman
For time, hold chinup(48sec?), then hold pull up(52sec?), then amrap ring push ups(25), then amrap tuckups (30), then handstand against wall (>1min).
Worked on LSit progression with parallettes.

WOD2 - 11:25
Row 200m
10 Ring dips
10 TTB

Thursday, December 15, 2011

Bike and Abs

Did ab work first thing. Then rode trainer for 45 mins before lunch. Felt decent after the crusher on Wednesday.

Wednesday, December 14, 2011


"12 Days of Christmas"
For Time = 52:25
 1 Muscle Up (used red skinny band, but still makes it too easy)
 2 Row 200 meters
 3 Clean & Jerks(115#)
 4 Pistols-2 each(subbed candlestick roll)
 5 Strict Pull Ups
 6 Sprints(75ft)
 7 Back Squats(115#)
 8 Burpees
 9 Ring Rows
10 Wall Balls(20#)
11 V Ups
12 Ring Dips

  1st round = 1 MU
  2nd round = 200m Row + 1 MU
  3rd round = 3 BackSquat + 200m Row + 1 MU etc.

This was a killer, mainly because of the amount of time just going. Cleans started to get tough at the end, and surprisingly so did the squats.... Had to break pull ups and ring dips, and subbed rolls for pistols.

Tuesday, December 13, 2011


Started ab work before breakfast, but was too hungry to finish, so went and ate. Then did ab work later in the morning. The plan was to get in a ride on the trainer, but plans did not cooperate, so took it as a sign to rest...

Monday, December 12, 2011


Started warmup with 10 minutes of double unders... and everytime we missed was 5 burpees.
Then worked on deadlift. 2 rounds of 20 reps @ 135# (50%?) plus 1 rope climb. Weight felt good for working form.
WOD - 10, 8, 6, 4, 2, 4, 6, 8, 10
Thrusters - 75#
Burpee + bumper jump
53# KB swings
These got tough fast, had to break up the thrusters and some of the kbs. Was going to use 45# kb, but glad I pushed it using 53... although wrists may be pretty sore tomorrow.

Sunday, December 11, 2011


Decided to go out to Lewis and Clark trail for the first time... figured I just wanted to jog slow to recover from PM, so good time to explore a new trail. There are some pretty good hills out there! 8 miles, probably a little too much, and the legs really felt it. Had to stop and walk a couple times, and really took it slow most of the time. Was definitely ready to be done... Would like to go back when legs feel recovered.

Saturday, December 10, 2011

12/10 Pere Marquette Race

Holy bejeebus it was cold this morning, 19 degrees plus a wind chill. Toughest decision today was what to wear, brought extra and figured would decide when I got there. Had 2 oatmeal packs @ 0530, then a banana @ 0730 on the way there. Took a packet of GU rocktane right before the start, fueling seemed to be good. Decided to wear some light weight NB tights, sleeveless compression top, Mizuno BThermo top and lightweight shell jacket plus gloves and a skull cap + hat with the camera. About 3 miles in to the race I got pretty hot. Tried to shed the jacket and tie it around my waist, but that cam back to bite me later. In hindsight, I probably could have gone with shorts, but definitely should have left the jacket. Toes and fingers were the only thing really cold.
So the jacket tied around my waist was too loose, and consequently, continued to fall down to my knees. After a couple times of grabbing the jacket just before tumbling, I ran for a distance holding the knot section up to my chest. This was not a comfortable (nor safe) method of running, so I tried to undo the knot. Fingers were pretty useless and the knot was not coming undone. Finally, about 5 miles in, I had to stop. Yes, stop in a race. It was too much trouble. So I tried to get the knot undone, but ended up having to take off both gloves before it was free. Passed by atleast 6 people, I redid the knot tighter, then pushed to see what I could salvage (wasted atleast 1 minute). Definitely made up a couple positions, but really had to dig on the last hills. Walked when I had to, but continually tried to keep the feet moving in a 'running' style. The last mile is pretty much downhill, so had to just throw caution to the wind and go just so I would get caught.
In the end, 8th in AG, missed 7th by 2 seconds... 62nd overall 1:04:32
Ah, then the after party... major cookies at this race, nutty buddies, mint oreos, strawberry oreos, peanutbutter oreos, mint grasshoppers, iced oatmeal, and more.... ate way too many, too soon after the finish.. stomach was NOT happy.

Friday, December 09, 2011

12/09 Rest

Did an easy 2 mile shake out run @ 8:35 pace.

Thursday, December 08, 2011

12/08 - Double

Worked on
WOD: AMRAP in 15 minutes
1 of each, 2 of each, 3 of each...
Wall Climb
Muscle up + Ring dip (scaled MU with band)
Deadlift - 185#
After wod did deadlift of 235#

Evening did 5 mile run @8:34 pace.

Wednesday, December 07, 2011


Started as a rest day, but ended up doing ab work, then later doing a home wod:
For 10 minutes: 45 seconds on 15 seconds off: Air squat + 35# db lift (like wallballs)
Think I did 78 reps?

Tuesday, December 06, 2011


Worked on Front squat. Using 50% 1RM (guessed ~85#). Completed 10 reps, rest 2 min, then AMRAP - 21 reps. Rested another 2 min then AMRAP - 16 reps.
25# dumbbell push press (way too light, almost all reps unbroken)
tire flip (tire was too light as well)
~12 min

Monday, December 05, 2011


Worked on muscle ups.. they seem to be getting worse, not even close.
WOD Clean Complex
15 Reps (all 3 moves = 1 rep)
Power Clean
Hang Clean
Hang Squat Clean
Completed in 5:27, used 85#, could have done more. After completed did 135# power clean and hang squat clean.
Did 40 min on the bike trainer before dinner.

Saturday, December 03, 2011

12/3 Trail run

Headed out to Lost Valley to trail run. Worried about the weather, some sprinkles on the drive out, and a little chilly. Once I got there though, seemed to be warmer than I thought. Headed out with the cam on, shorts and a light long sleeve top and vest. Ran easy for most of the time, did about 11 miles, including a run up the hill to Hamburg. Overall felt pretty good, some minor pains during the run, just backed off for a bit each time. Foot is still killing afterwards, but......

Friday, December 02, 2011


1.5mile easy run @9min, then Core WOD
Team wod
Rnd 1
50 GHD situps
2 rope climbs
25 burpees + jump on 45# plate
Rnd 2
25 jumping lunges
1 bear crawl
20 ring dips
Then did the GWod - 3 minutes total wall hand stand. Had to drop twice, each time = 20 hollow body rocks.

Thursday, December 01, 2011

12/1 Social Run

Went to the Chesterfield social run. 5 miles @ 7:09 pace