Monday, November 25, 2013

Gobble gobble, turkey week

Monday - Skill - 2x Clean and Jerk EMOM. Worked up to 135#. Still working on pulling into the body. Couple of them felt really good, and elbows are coming around faster.
PARTNER WOD - team with Sam
8 DB Snatches
6 Box Jumps
2 Muscle Ups
50# db, 30" box, and 2 c2bar pullups + 2 ring dips. 14 rounds + 6
80 burpees

Tuesday - Skill 5x3 FS. 135, 155, 175, 185, 200# PR 3RM
500m Row (1:47)
50 Push Jerk 95#
50 Push Ups
50 Pull Ups
16:14 - Had to kip the pull ups, arms and especially shoulders were spent. Push jerks were slowest and hardest. Push ups were 10, 10, 5.... Pull ups were random, as were the push jerks.
75 burpees

Wednesday - Skill - Max HSPU
21 Dead lift
15 Cleans
9 Thrusters
15 Ring Dips
9 Pull ups

Thursday - Thanksgiving Day!
Run 400m
10 Pullups
20 Shoulder to Overhead 95#
30 KB Swings 45#
3 rounds + 400m run.
Second round of sto were bad, couple missed attempts, shoulders were smoked. All 3 rounds of pullups unbroken (kip) and first two rounds of kb unbroken.
Ran 2.25 miles before hand, 50 burpees and 20 ghd sit ups after.

Friday -
15 Cleans 115#
30 TTB
30 box jumps
30 DUs
15 Thrusters 95#
30 Pull ups
30 burpees
300 ft OHWL 45#
22:02 - Rough day. Every movement was rough, and slow. Clean form was not great, 5,5,5. TTB were ok, hands were sore, had to do singles for more than I wanted, even took a break to change the weights. 1 miss on the bjs, but not bad 10, 10, 10. DUs were not there, struggled to string any together, had to take a break just to finish. Thrusters were miserable, shoulders had no strength. Pull ups were x5s. The walking lunges were harder than expected, had to drop before reaching end of each leg.

Saturday - Started the morning with 8 mile run @ 8:36 pace. Nice easy start, good hills, figure 8 loop, picked up the pace at the end.
Now on to Oly lifting class.

Sunday -

Monday, November 18, 2013

Deer season wods

Monday - Skill Split Jerk 2RM - EMOM for 12-15 rounds. Started 65, 85, 105, 115, 125, 130, 135, 140, 145, 155# 2RM PR
15 Flip Squats
Used ab mat and 45# kb. The hspu were rough, 10 unbroken 1st round, 5 every other. KB flip squats were easy, should have used 53#. 13:13 time.
50 burpees

Tuesday - Skill 5x5 OHS - 95, 115, 135, 145, 155 - failed after 4reps. Right shoulder is spent.
Row 750
21 - 15 - 9
Burpee Box Jump overs 30"
Pull Ups
13:05 - kipping pull ups (these still hurt my back). Box jumps felt crazy dangerous! Wasn't sure legs could make it every time.
55 burpees

Wednesday - Run. Easy long run 9 mile @ 8:45 avg. Felt rough, legs are tired, cold out, just not motivated.

Thursday - Skill 5x5 Back Squat - 155, 175, 185, 205, 225x3, 220x5, 225x2. 220#=5RM PR.
2 Rounds
100 Air Squats
30 TTB
First round AS 2:08, then got 10 TTB. After that it was all down hill, only getting 2-5 at a time. Second round took minimal pause at top near 75, TTB were a mess. 10:45 final time.
40 burpees.

Friday - Skill - Power Snatch, from position 2, EMOM. Struggled with these today. First couple rounds were light 75, 95, 105... then the fails. Could not get under the bar, didn't feel right. Jeff said I was not pulling bar into my body, was drifting out too much. Really tried to get the bar pulled in. Was able to get 115 a couple times. Should have tried some heavier weight, but ran out of time.
AMRAP 10 min
5 Thrusters
5 Strict Pull ups
Used 95#. Thrusters were fairly easy. After 2 rounds, the pull ups had to be broken up, 3,2. Made 8 rounds + 4 thrusters. (Or 9 rounds+4) not sure.
Worked on snatch more after class + 100 burpees.
Guys breakfast at First Watch!

Saturday - Rough decision this morning, SUPER cold out. Almost talked myself out of running and went to gym for deadlifts..... but last minute, headed up to run with Jeff (WRC). We did 6.55 @ 8:32 pace. Kept it pretty easy and smooth. Cold, but felt good. Watch screwed up again, so no data.
Headed to Oly lifting after breakfast. Worked on snatch and clean and jerk. Still need to work on pulling into the body. Then HotPot and WF.

Sunday - Cold cold rest day.

Sunday, November 10, 2013

Now its getting COLD....

Monday - Skill 5 minutes double unders, 220.
18 DB Hang Squat Cleans 30#
18 Pull Ups
10 Power Cleans 95#
44:15. Pull ups were horrible. did not want to kip, but no way to get them strict. Kipping is a pain in the back.
25 burpees.

Tuesday - 5x5 Deadlift. 185, 205, 225, 235, 245.
3 Rounds
400m run
20 Wall balls
15 TTB
12:29. Hands were sore, made it hard to hold onto the bar. TTB are a big weakness, hate doing them 1 at a time. Did rnd 1 and 3 wallballs unbroken.

Wednesday - Feeling sluggish this morning, thought about making it a rest day. Did some ab work before breakfast. Then decided I needed to get a run in. Headed around town for an easy 5 before lunch. Legs didn't feel so good, very tired on last 1.5-2 miles. May have over dressed some, got pretty hot. Time to roll the legs.

Thursday -
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
22:08 - pullups were mostly strict, took almost 12 minutes. Push ups were 10, then 5s. Unbroken on situps and squats.
80 burpees. PostWod - 5x5 back squats, 135, 155, 175, 155, 135.

Friday - 5x5 Front Squat. 115, 135, 155, 175, 180# PR.
20ft Overhead BB Walking Lunges
10 Power Cleans
40ft Bear Crawl
20ft Front Rack BB Walking Lunges
10 Push Presses
40ft Bear Crawl
Used 75# (wanted to go 85 or 95, but glad I didn't). First set got 3 rounds plus a snatch. Second set 3 rounds plus 20ft lunges. The quads were smoked after the front squats, and hold the bar overhead was rough on the tired shoulders. Not bad, but almost wish it had been 10 minutes each set.
50 burpees.

Saturday - Started off with a 6 mile run with the WRC. Decent pace, 8:20 pace, with some sub 8s in the middle on the hills. After eating, headed to Oly lifting. Worked on snatch pull and clean and jerks. Not much weight, just form work. Ate at Hot Pot finally!

Sunday -

Monday, November 04, 2013

November rain ain't sweet

Monday - Prewod jump rope. Lame. Did the 1 minute challenge, got 73. Still lame.
*For Total Reps*
*1 Minute at each station (20 seconds rest)
5 Rounds
1)Burpee Box Overs 24"
2)25ft Sprint (each cone =1)
3)KBS 55#
4)Shoulder to Overhead 45#
Total was 1276, we lost by 200 reps. Pushed at every station, ~10 burpees each round, 17-20 sprints, 15-20 kb swings, 25-32 s2o.
Post class, 50 burpees.

Tuesday - 50 burpees pre class. Skill - Deadlift, work to 1RM. 135x5, 185x5, 225x3, 245x2, 275x1, 295x1, 300 failed. 295 new 1RM PR. So close to the 3 mark, got it off the ground, just not enough drive. In my head too much, 295 was fairly easy.
Muscle Ups (bar jumping)
Squat Snatch 95#
Snatches felt great. Wasn't stringing them together quickly, but felt form was good! Bar muscle ups were easier, 3 at a time before resting.
15 burpees post.

Wednesday - Nada.... had the internal argument between running, rowing, or resting. Hopefully made a good decision to rest today. Did some ab work, hoping the legs are ready to go in the morning.

Thursday - Skill - Front Squat. 5x135, 5x165, 3x185, 1x205, 225 - failed. 1x215! New PR.
30 Squat Clean and Jerks
7:13 - used 95#. Really focused on form, could have gone faster but would have been sloppy. These felt good, even the jerks.
Packet pickup for the cupcake run and ate at Mission Taco. Good duck tacos!

Friday - Skill - OHS. 5x95, 3x115, 2x135, 2x145, 1x155, 1x165... thought it was a pr, but nope. Had numbers screwed up. Already did 165x2 last week....
30 Power Snatches
Used 95#, first 5 unbroken. 4:00 time, can definitely go faster.
50 burpees

Saturday - Cupcake Run! Had a great run, Wy was slow as molasses eating though! WTF? HA! He went through his standard 1 mile crabby session, so I left him behind for a bit. Switched to the big 5 min cupcakes for the last 3 stops. Waited for him just before the 4th stop, much faster eating at the last 2 stops. And he full on sprinted to the finish FAST! Everything I could do to keep up. Actually had some really good finish times.
Then we both did the obstacle course races. 5K and 10 obstacles for me. Three of us in the lead pack till the second stop, then we left one behind. Mad it under the cargo nets quick, then the lawn ornament run up the hill. Next was the spin, which landed on "25 jumping jacks OR spin again". So I did the JJs, and the girl said now I had to spin again. Got to do 25 more JJs, while 1st place took off. Tracked him down during the run in time for the keg carry. Over the crooked balance beam carrying the kegs, then ran up the hill to go around the hay bales. One guy yells that I dont need to carry the kegs, so I drop em.... make it to the hay bales, and the other guy yell that I need the kegs. So I have to run back and get them and headed back down the hill and over the beams again. The girl at the bottom said I didn't need to do the beams back down... I didn't believe her.
Had to play catch up AGAIN. Stayed within 20 yards of him from then on. Had to do some hay bail hurdles, shoot a basket, remove 4 six packs of bottles and re pack them, scale 3 walls, traverse a rope between 2 trees, jump up in 2 buses and run through, then scale a cargo net over the bus. Finished off with monkey bars. The rungs spun, and the guy in first didn't handle it well. He dropped twice and basically skipped the end. I made it across and pushed him to keep going hard to the finish. Probably could have just sprinted around him, but for what ever reason, decided to just follow him in to the finish. Great time!
Wy had a GREAT run as well, starting in maybe 5th, he passed into second after the cargo crawl and lawn ornaments. Just him and first through the rest of the race. Finished by making his basket in 1 shot and ran strong to the finish, seconds behind first place. Great day of running!
Went to Mission Taco again for lunch. Duck tacos are addictive.

Sunday - Went for an easy 6 miler in the morning. Then Elvis at the Symphony! Went to Sweet Tomatoes after the symphony... and ate WAY too much.