Monday, October 28, 2013

Halloween week

Monday - PreWod - Turkish Getups - 2@35#, 6@40#. Then Back Squat, 6x2. 155, 185, 205, 215, 220, 225# - new PR
WOD
5 RFT
10 DB Snatches - 50#
200 Meter Run
7:17.
PostWod deadlifts - 2@225, 2@245, 2@245.

Tuesday - 5x75ft farmers carry 70# kbs. Deadlifts - 5x2, 245#, 265#, 275# fail, 265#, 270# PR. Still feel like I could get 275. Another day.
WOD
Karen
150 WallBalls
9:37 - did 15s through 90, then 5 sets 10, 2 sets 5. Could have pushed harder, but wanted to go steady.

Wednesday - Long run. Winged it and ran through town. Ended up just short of 12 miles @ 8:56 pace. Legs felt great except for some hip and knee pain around mile 8. Weather was AWESOME!

Halloween - Front squats 5x2. 135#, 155#, 165#, 175#, 185#
WOD
5RFT
12 SDHP
12 Push Jerk
Used 85#, easy for first round, got more difficult pretty quick. Wasn't horrible, just had to break up in 5 and 6's. 9:13 time. Rolled out, hips are still pretty sore from the run.

Friday - PreWod - double kb front squats, 5x10 35# rnd 1, 40# 2-5. OHS 5x2rep. 125#, 135#, 145#, 155#, 165# 2RM PR. Failed at 145 and 155 first try, reset and got both 2nd try.
WOD
50 Power Cleans
40 Back Squats
30 Power Cleans
20 Front Squats
10 Power Cleans
95#, 17:18. Steady push, probably rested too long. Really worried about form on cleans, every drop had to reset feet, and go through full prep, then lift. Oi.

Saturday - AWESOME time with Wyatt at the Brommelsiek 5 mile trail run. We had so much fun, and Wy still placed 3rd in his age group. Ran with the WRC before the trail run, got in an easy 6.  G came to visit, so there was drinking and pizza for dinner. Shiner cheer, 2 bottles of wine and Saki... .headache city.

Sunday - Took the dogs for a ruck, just under 3 miles. Legs were actually pretty tired, but have a feeling it was from all of the drinking sat night.

Monday, October 21, 2013

Damn its getting COLD

Monday - PreWod. 5x10 double kbs 35#. OHS, 5x3 every 3 min. 145# 3RM. These felt good, feel like I should be able to get more weight.
WOD
2200 Row - 8:38 = 1:57 avg 500
22 HSPU + 22 PU
44 TTB
22 min. TTB went to crap. Mostly did K2E, or close to the bar as possible. Don't feel like I get anything out of it by doing a large swing and singles.

Tuesday - Freezing temps this morning! Ran through town, just by feel. Did 6.75 miles @ 8:13 pace. Felt good, pushed on random hills.

Wednesday - PreWod - 5x12 Russian KB swings 62#. Then 5x3 Back squat, work to 3rm = 205#. Added 1 @ 225#
WOD
Squat Isabelle
30 Squat Snatch
Used 95#, should have gone heavier. 9:43 time. Worked on extras after using 115#. Failed multiple attempts at 125#... should be able to get that weight... disappointed.
Post Wod - Bench, 10@95#, 8@115#, 5@135#

Thursday - Windy cold run this morning. 7 miles @ 8:14 pace. Really thought it would be slower, but did some random surges, especially in the windy sections. Pushed up some hills too. Guess I need to slow down the easy runs more...

Friday - PreWod - Front squat 5x3 145#, 165#, 175#, 185#, last round 185x1. Much better depth on the squats today!
WOD
21-15-9
Deadlifts 185#
Overhead Squats 95#
10:53 - OHS felt good, but only made 7 each round before dropping. Even broke up the dead lifts.
PostWod - Added some deadlifts, 5@225, 5@235#

Saturday -

Sunday -

Monday, October 14, 2013

So much drama in the WRC

Monday - PreWod - 50ft kb farmers walk 70# + 4 burpees. 6 rounds.
WOD
20 MINUTES AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
Started with 115#. Movements felt great. Did 21 rounds in just over 10 minutes. So switched to 135#. Got another 9 rounds for 30 total. Added 1 more after time limit. Should have used 155 the whole time and got fewer rounds, but form really felt good at that weight.

Tuesday - Run. Easy warm up then pushed pace for rest of the loop. Rested 2 min then pushed 1 on, .5 easy, .5 on. Then cool down. Average 8 min pace, had 7:20 pace for most of the pushes.

Wednesday - PreWod - 5x12 KB goblet squats @62#
5x5 OHS. Started at 95#, 115#, 125#, 135#, 140# - PR max.
WOD
"ANNIE"
50,40,30,20,10
Double Unders
Sit Ups
7:58 - Dubs slowed way down, 5-10 at a time.

Thursday - Easy run, 7 miles in town and back. 7.12mi 1:00:44, garmin fucked up again and not recording the workout.  8:31 pace, need to back off a little more. Would love to see finishing pace.

Friday - PreWod 5x5 max deadlift. Made it to 255# for 5 reps, failed 265# after 3.
WOD
"ELIZABETH"
21-15-9
Power Cleans
Ring Dips
115# - Cleans started good, but form started to go quick. Should have slowed down or dropped some weight. Ended every round going to 1 at a time and dropping the bar. 9:55 time.

Saturday - Wild in the Woods - Indian Camp Creek. Had a great time on this run. Saw some old friends, enjoyed the run, felt good and finished hard. Hips are a little sore, might have pushed a little hard, but soo nice to be back in the woods!

Sunday - Total rest day! Legs were heavy.

Monday, October 07, 2013

Brrrtober

Monday - PreWod - 35# Turkish get ups, 5 each side. 10 rounds 25# wall balls, 8-10 each round.
WOD
4 Rounds
30 back squats
7 c2b pull ups
Used 95# rounds 1-3, finished with 115# round 4. 15:45

Tuesday - Good run. Should have gone easier, but felt good. 6.3 miles @ 8:18 pace.

Wednesday - PreWod, 4x15 kb swings @40#
WOD
40 MINUTES AMRAP
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Back Squats
Used 95#. Got 15 rounds + 4 deadlifts. Front squats hurt the most, and really killed me on the push jerks. First 2 rounds unbroken, about 1:30 work, 30 sec rest. Had a couple more sets unbroken, but ended up going with DL+ 4 PC, then 1 PC + the rest. Giving the arms that extra break was needed, allowed me to push from the FS to the PJ, then just make it into the BS.
PostWod - 2x20 GHD situps.

Thursday - A decent run. Had planned to do an easy warm up then 1 mile on/off. Warmed up for 1.5, then started picking the pace up. Didn't hold for the whole mile, so just did surges, maybe half mile on/off. 8:16 overall.

Friday - PreWod, skill work on KB snatch. Then skill work on HSPU.
DIANE
21-15-9
Deadlifts
HSPU
Went with 205# to keep it moving easier. 10:12 time, hspu were the slow down. DLs felt good.
PostWOD - DL - 5@225#, 1@275#, 1@275#. 2x20 GHD sit ups.

Saturday -

Sunday -