Monday, December 29, 2014

Bring me a new back....

Monday - 1600m row warmup slow to warm back.
Bench Press 5 x 3 @ 85% - 165#
5 Min work up a max effort box jump - 37.5", not max effort.
Metcon (Time)
250m Row rest one minute 4 rounds
7:36 total time
3:36.5 rowing - 54.4, 54.0, 53.8, 54.3
30-31 s/m - 1:48 avg pace
WOD - CrossFit Games Open 14.2
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95#
10 Chest-To-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95#
12 Chest-To-Bar Pull-ups
Made it through 81 reps (both sets of 12 ohs, first 12 c2b, 5 into second set.)

Tuesday - 1500m row 6:xx warming up the back
Clean 6 x 1 88-90% - 160#, last set 170#, felt easy.
Glute-Ham Raises Bridge 5 x 5 135# using bench
Skin the Cat 6 reps
WOD - Metcon (Time)
2 rounds for time of:
10 Power cleans 135#
20 KB Front Rack lunge 88# kb
40 Burpees
20 KB Front Rack lunge

Rest 30 Seconds
17:17 -

Wednesday - Row warmup 4min 75%, 2min 85%, 1min 90%
Bench Press 5 x 5 @ 85% - 2x5, 3x4 - 165#
Deficit Handstand Push-ups (6 Min to Progress) - shoulder was not feeling strong
Hang Clean EMOM 5min 15s Hang Clean and Jerk - 135# 1 clean/jerk + 1 clean each round.
WOD - Metcon
4 rounds for time of:
6 Deadlift 225#
6 Box Jumps 24"
Run 200m
Holy freezing cold run! 6:33

Thursday - New Years Day WOD (instead of rest)
Mighty Misfits
Teams of 3 (Chris and Aaron M)
Relay style (Meaning Each Team Member):
3 rounds each
250m Row
20 Wallball 20#
————–
Cumulative reps one person working at a time:
100 Pull-ups
100 Deadlifts 225#
————–
in unison:
50 Lunges Holding PVC as team
50 arms interlaced sit-ups
400m run
25:25 - the deadlifts sucked.

Friday - 1600m row 6:40 body is tired from all week
Bench Press (Spend 15min Finding New 1RM) - 200# PR
Pull-ups (Spend 6 Minutes working on some big sets) 15 kipping, then 2-4 sets of butterfly practice
Clean 6 x 2 88-90% - 165#
Metcon
4 big sets of heavy or High wall balls for 15-20 reps
3x12 35# slam ball, 1x12 25# slam ball, then 12 - 35# slam + 8 - 20# wall ball

Saturday - 1000m row warmup
Snatch (Snatch+power snatch+snatch balance)
10 sets of complex every 2mins - worked up to 125# for 4 rounds
Push Jerk (2 power jerks+ 2 jerks)
15 mins to work up to heavy set - worked up to 145# last set.
10 min EMOM - 5 strict pullups. 4x4 ttb practice.

Sunday - Rest!

Monday, December 22, 2014

It's Christmas in Dixie.

Monday - 1600m row warmup
Spend 6 Minutes practicing Skin the Cat
Bench Press 7 x 1 85% - 165#
Good Mornings 3 x 10 @ 95#
WOD
“Rusty Axe” - AMRAP in 8 minutes of:
6 Squat Cleans 135#
10 Handstand Push-ups
20 Box Jumps 24"
3 rounds even. The cleans were rough, especially after box jumps. Used 1 ab mat on the hspu, should have used 25 plates too.

Tuesday - 1200m row warmup. Did 5am solo...
Spend 5 minutes practice your Free standing Hand Stand Holds ... against the wall.
Clean 6 x 2 85% 150#
3-4 Sets of 8-12 reps of Kettle Bell Floor Press 53# KB, did 10, 8, 8, 4 alternating arms.
WOD - “Lite the Tires (+)”
15 Min AMRAP of:
5 Hang Power Snatches 115#
5 Back Squats 115#
15 AbMat Sit-ups
15 Lateral Burpee Over Bar
Rest, 1 min
4 rounds + 33 reps. Snatches got pretty ugly.
Headed to TNT for potluck, ate too much!

Wednesday - 1660m row warmup 6:46
Bench Press 6 x 2 @ 85% - 165# (should be at 170)
Strict Toes-To-Bar - did 3 rounds of 4
Metcon
Ever other minute on the minute for 8 minutes,
Complete 30 Seconds of Kettle Bell Clean and Strict Press, Rest 30s.  35# kb, did 4-5?
Then 20s Seconds of Pull ups, rest 40 sec. - 10 or 11 every round
WOD - “A Milkshake”
4 rounds for time of:
12 Toes-to-bars
16 Wall Balls
Sprint 200 m
9:50 - only able to cycle 2 sets of 4 first round, the rest were singles.

Thursday - Christmas!! Rest and over eat.

Friday - 1 mile run warmup.
Clean 5x3 85% - 150# (last set 155#
Good Mornings 3 sets of 10 Reps -- 75#, 95#, 95#, 115#
Spend 6 minutes working up to a Deficit HSPU used 35# plates 2x3, then 45#plates 1x3
Metcon (Distance)
3min row 80% rest 1min 4 rounds
2975m. 732m, 716m, 728m, 734m. r65m.
Back is pretty sore and getting stiff.

Saturday - 1 mile run warmup (back still very stiff and sore)
Snatch (Snatch + Hang Snatch + OHS 10x1 - worked up to 135, hit the full snatch 2 times, but failed on hang snatch both times. 125# success.
EMOM 2(Every 2 mins do Complex ONCE)
Push Jerk (Max set of 10-14 Reps 15mins)
13.5 reps @ 115#, felt good, didn't get under bar fast enough last rep.
5x5 squat @ 185#
1000m row cool down.

Sunday - Rest. Back is wrecked from good morning. Strained lower back muscles.

Monday, December 15, 2014

It's begining to look a lot like Christmas.

Monday - 1660m row warmup 6:44
Practice Free standing Hand Stand Holds (Stay in a 4 ft box) - not good
Bench Press (6×2 83%) - 160#
Single Arm ring row 5×5
WOD - Metcon
6 Min AMRAP of:
5 Power Snatches 105#
8 Toes-to-bars,
8 Burpees
30 Double Unders

Rest 1 min.

THEN- 6 min AMRAP of:
5 Thrusters (105#)
8 Chest-to-Bar
8 Burpees
30 Double Unders.
2 rounds + 21 reps; then 3 rounds + 12 reps.
After did 5 rounds 8 deadlifts @ 205 + 30 dubs.

Tuesday - 1600m row 6:44... slow.
Snatch - warm up for the squat cleans, work on receiving in the hole. Last round 135#x2 felt easy!
Clean (5 x 3 83%) 145# felt good.
5 x 5 Glute Ham Bridge... Progress Weight 95, 135, 165, 185, 195#
Metcon (Time)
250m Row rest one minute 4 rounds
3:18 total time. 48.1, 50.0, 50.0, 50.3

Wednesday - 1600m row warmup 6:47, felt it today from the row sprints yesterday.
Handstand Push-ups (worked to 2x 1 kipping deficit hspu)
Bench Press (5 x 5 83%) 3x5 @ 160#, 1x4@ 160 (failed last rep), 1x5 @ 155#
Super Set 5 Strict t2b
Metcon
6 Min EMOM of 10s/50s Pull ups (5 strict odd, 6-7 kipping even)
WOD - “Black and Blue”
5 rounds for time of:
10 Power Cleans 135#
10 Burpees
9:19 - legs were on fire during cleans!

Thursday - REST

Friday - Metcon - 30s Hollow Rock, 30 Rest, 5 Rounds 15-20 per round.
Clean (7 x 1 85%) 150# - felt easy
Glute-Ham Raises (Glute Ham Bridge 5 x 5) 195#
WOD - Metcon
3 Rounds for reps
1 min WallBall 20-22 each round
30s T2B 4 - 6 each round
30s Rest
Recovery Metcon
3 Rounds
Row 3min 80%
Rest 1min
4 Rounds
2958m total.

Saturday - 12 Days of Christmas WOD
1 Squat Clean 145#
2 Deadlifts 145#
3 Burpees
4 Pull Ups
5 Wall Balls
6 Box Jumps
7 KB Swings 53#
8 Jumping Ring Dips
9 Push Ups
10 Sit Ups
11 KB Good Mornings
12 Front Squats 145#
Should have done Rx+ and used bw... (BW/135/95) used 145# instead. 21:36, felt pretty steady and easy through all movements. Only had to break up the squats at the end.

Sunday - Took the dogs for a 1 mile walk in the cold.

Monday, December 08, 2014

Calling all cars

Monday - 1660m row warmup 6:42
Overhead Squat ( 5×5 Close grip OHS. Did not go as narrow as usual, shoulder has been feeling it, so kept it shoulder width. 4 @ 115#, 1 @ 125#.
Bench Press (5 x 5 80%) - 145# (think we did 6 rounds)

Metcon - 6min EMOM 10s chin ups 50s rest - 6-7 each round, 39 total.

WOD - 3 Rounds for Time of:
400m Run
21 Toes to Bar
12 Ring Dips
12:55. Did all TTB singles... miserable, Kipping ring dips, weren't horrible.

Tuesday - 1660m row warmup 6:43
30s Hollow Rock, 30s Rest, 5 Rounds
Clean (7×1 Squat Clean 83%) 145# - Super Set 2-4 Strict Toes 2 Bar
Metcon (AMRAP - Reps)
3 Big Sets of Chest to Bar 3x5 = 15 reps... pathetic reps at that
WOD - Metcon
AMRAP - 7 minutes.
8 Burpees
8 Kettlebell Swings 53#
12 Weighted Box Step Ups 45#

-Rest 30 Seconds Then-
3 Minute Max Calorie Row
4 rounds even. The step ups were brutal. 53 cals on the row. almost 20 first minute... downhill from there.

Wednesday - 1660m row warmup 6:43
Metcon - 3min AMRAP
8 Burpees
30 DU
3+2 - dubs were better, but still only 10-20 range, none unbroken.

Bench Press (7 x 1 83%) - 160# - felt easy.
Snatch (6 min to work up to strong effort) - started with 3 position 1 floor, 1 low hang, 1 high hang.
75#, 95#, 115#. Finished at 125# 2x1. (Failed the first 2 attempts forward, need to pull back more!)
WOD
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats  
Rest 1-minute.
Repeat for a total of 5 cycles
24 rounds even. PR. Cleans got sloppy trying to hold onto the bar, Used Aarons method of snapping up from last push up into squat.

Thursday - Rest. Did 10 min EMOM 8 rows odd, 5 curls even. Then 4 min planks.

Friday - 1660m row warmup 6:47, drag at 6... blah
Front Squat (6 x 3 // 1 Front Squat + 1 Split Jerk -- Progress) - 95, 115, 135, 140, 145, 155#.
WOD - Metcon AMRAP 8 min
9 Pull-Ups
6 Front Squat 115# (should have done 135....)
3  Wall Walk
5 rounds + 8 reps.
Did some cleans after, 115, 135, 155, 175#.

Saturday - 1000m row. 10 min EMOM 3 strict pull ups working on scaps and back more. Plus 4 TTB.
Snatch Balance - 5x3 @ 95 - 105# Had to heave last rounds of 105, and 115.
Snatch Pulls - 5x3 @ 135, 155 and 165#.
Then headed to Santa Dash 5K ~30 mins with DJ pushing stroller.

Sunday - Rest rest rest,

Monday, December 01, 2014

Goodby TNT, hello 70

Monday - 1660m row warmup.6:38
Metcon - max height box jump 39"
Bench Press (7 x 2 80%) 165#
Metcon (Weight) - 6×50′ Suit Case Carry 95# barbell
Metcon (Time)
AMRAP 4 mins of:
5 Cleans 135#
10 Toes-to-bars
10  KB Thrusters 35#

Rest 1 min. THEN:
4 rounds for time of

10 Deadlifts 155#
40 Double Unders
10 Toes-to-bars
15 Wall Balls 20#

2 rounds + 2 rep. 16:53 total.

Tuesday - 1660m row -6:41
 5 min max triple unders - none... not even close.
Clean (7 x 1 80%) 140#
Super Set 40′ Over Head Lunges (35# kbs)
Good Mornings 2 x 10 @ 95#, 1x10@85#
WOD - “Wolfthorne”
3 rounds for time of:
4 Squat Snatches 95#
5 Overhead Squats
6 Clean & Jerks
7 Thrusters
18 Burpee Over Bar

1 Minute Rest
14:28 using 95#. Rough one. Could have done 115, but would have had to do singles on thrusters.

Wednesday - 1660m row - 6:44
Balance on one foot As Long as Possible for 2-3 Rounds each leg (did about 2 min per leg, only 1 round) -Then 5-5-5-5-5 of narrow grip over head squats, 45, 65, 95, 105, 115#.
Clean (6 x 2 80%) - 140#
Bench Press (6 x 3 80%) - 155#
Metcon (AMRAP - Reps) 3 rounds = 48 reps
AMRAP in 6min 8 Chest to Bar Pull ups, 8 Power Snatch (95#) , 30s rest
Metcon (No Measure)
20s burpees, 40s rest for 10 minutes, 7 reps all but last roud 8 reps.

Thursday - Rest. Hams and quads super sore.

Friday - 1000m warmup, then jumped in on Jackie.
WOD - Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups
8:39. New PR. Need to get thrusters unbroken or at least not put bar down. 3:41 row.
Muscle Up work - 4x3 banded transitions.
Clean 5x3 @ 80% - 140#
Weighted Toes to Bar - used 14# wall ball, did 3 sets of 3-4 reps. Only really got 1 legit.

Saturday - Snatch (Tall Snatch + Zotts Press 5x1+1) - Angel drops - 75#
Hang Snatch (5 x 2) 3 @ 105#, 2 @ 115#
Push Jerk (Jerk + Front Squat + Jerk 5x1+1+1) - worked up to 155#, rough complex.

Sunday - rest!

Monday, November 24, 2014

Thanksgiving week! Eat all the things! Carbs!

Monday - 1 min max situps, 2x75ft wheel barrow walk, 1 min max situps. Got 35 and 34.
Skill - 3 mins max box jumps - 68.
Strength - work up to 1 rep max Push Press. 10 rounds, only able to get 130#, failed at 135.
WOD
3.5 mins - max Push Press with 50% 1 RM
Used 65# and got 39 reps
Burgener - Back Squats - 10x2 @ 225#. Felt good.

Tuesday - Drop in at StC to see Cegon. Deload week, did 3x5 back squat 40,50,60% (125,145,165)
WOD - Jackie
1000m row (3:40)
50 Thrusters 45#
30 Pull ups
9:05 - had a chance at 8 min but pull ups disappeared and had to go 1 and 2 at a time.

Wednesday - Weighted Pistols 5-5-5-5-5 (worked up to 35# kb)
Bench Press (6 x 3 145#) + Super Set: 2-4 Strict Toes 2 Bar
Metcon - 3-4 Big Sets of Butterfly Pull ups, did 4-5 each round.
Metcon WOD
5 Rounds For Time:
12 Kettlebell Swings 53#
50 Double Unders
8:24? Dubs were not there today, plus arms felt like lead.

Thursday - Thanksgiving Day WOD
Earn Your Pie - Team FGB style
5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds

Wall Ball  20# - partner holds squat
SDHP 75# - partner holds plank
Box Jumps 20" - partner holds hollow rock
Push Press 75# - partner holds onto bar  hanging
Row (Calories) - partner holds superman
Team with the youngin Adam, 542 reps total. 134, 104, 104, 95, 105.

Friday - Clean (5 x 3 75%) - used 135#
Super Set with 2-4 Strict Toes 2 Bar between Squat Cleans
Bench Press (5 x 5 75%) - used 135#
Metcon (Weight)
6 min to work up to a 3RM Weighted Pull ups - worked up to 35#, made 2.5 reps with 40#
Then
6 Minute EMOM of 10s/50s of Pull ups - 30 reps total.
Strength - Burgener Front Squat - 185x3, 205, 225, 2x1 @ 235#, failed third rep, did 1 more 225#

Saturday - Easy day. 1.5 mile warmup + 500m row.
Jerk Balance (5 x 3) 2@115#, 3@125#
Split Jerk (Set of 3reps, set of 2 reps, set of 1 rep x 3)
Set 1 - 105x3, 115x2, 125x1. Set 2 - 115x3, 125x2, 135x1. Set 3 - 135x3, 145x2, 155x1. Then 175x1, 185# x1 New PR. (Just missed 195... should have had it!)

Sunday - 1.5 mile ruck in neighborhood before futsal. Rest

Monday, November 17, 2014

Once again... time keeps on ticking.

Monday - Skill - Split Jerk 9 x 1 - hit 175#, but felt a little off, so went with 90% and did 165#
Metcon (Diane)
21-15-9
Dead Lift 225#
HSPU
9:14 sec, new PR. Deadlifts went better, 11, 5, 5. Tried to get as many as I could before going to singles. HSPU dropped off fast, really felt tired after the jerks.
Strength - Burgener Squats - 6x1 @ 245#.

Tuesday - Skill - E:15sec for 16 rounds - 3 wall balls - 25#. No missed reps.
WOD - 5 RFT
12 DB Push Press
12 KB SDHP
30# db and 62# kb. 5:10, just kept steady. Went easy weight, lighter day.

Wednesday - Did some of 6pm class, hand stand should touches, then E:15sec for 16 rounds - 4 pistols, no missed rounds.
Strength - Burgener front squats - 10x3 @ 205#. Struggled, but made it.
Oly class - 16 rounds of Clean and Split Jerks - worked up to 165#, felt pretty good, really worked on pulling back and getting wide on jerk. Then 5x3 snatch with feet in landing position, not moving. Worked on speed, got to 125 I think.

Thursday - Dead tired. Busy day at work. No mobility.

Friday - Metcon - Bring Sally Up - Back Squat 95# *song "Flowers" By Moby - Missed 6 rounds, finished them after as front squats.
Metcon2 - 12min AMRAP
10 Ball Slams 35#
10 Push Ups
10 KB Swings 53#
7 rounds + 12 reps -- suck fest.
Strength - 9x1 5" deficit dead lifts 285#

Saturday - Snatch work, then 20 min Every 2min - 1 snatch. Worked up to 135 and hit it 2 - 3 times, then finished with 140# PR. Failed first attempt, made it on second. Felt good.
WOD - Metcon
21 - 15 - 9
TTB
Burpees
6:18 - strung first 8 ttb, then had to do singles...bah!
Went home then to Oly class.
More snatch work. Warm ups included snatch from floor, back squat, stand up and press.
6x Snatch + snatch below knees + snatch above knees 60%, 65%, 75%
6x2 - Snatch dead lift - started 145 up to 195.
Ended with 1 min overhead hold 95#. Walked 6 steps forward, backward and both sides. Also did a 20ft overhead carry with the yoke (185#)
After, 5 mile walk to the car dealer... and it rained.

Sunday - rest.

Monday, November 10, 2014

They are lucky I like curry!

Monday - Skill - E 20sec for 16 int - 2 HSPU - Used 1 ab mat, missed getting 2 reps on 2 rounds.
PARTNER WOD
4 RFT
250 meter row
1 rope climb
5 deadlifts 225#
11:xx - Went with Chad, never really had to wait on the other person, so just kept going. First row was ~1:39 avg... way too hard. Dead lifts felt fine, all unbroken, could have gone heavier.
Strength - Burgener Squats - 10x3 @ 216#. Easy work.

Tuesday - Went to 5pm class. Veterans Day and Armitice Day, doing the WOD Armitice.
Skill - E: 15sec for 16int - 3 reps hang snatch. Used 75#, missed 4 rounds, just gets too fast and wanted to stay with good form. Used 2 plates at feet to trigger pulling back.
WOD - ARMISTICE
9 MINUTES AMRAP
100 ­meter sprint
11 sit­ups
11 air squats
*add 11 to the sit­ups & air squats for each additional round
Made it through 4 rounds plus 100m run.

REST 2 MINUTES

9 MINUTES AMRAP
100 ­meter sprint
11 push-ups
11 box jumps
*add 11 to the push-ups & box jumps for each round
Made it through 3 rounds plus run and 10 push ups.

Wednesday - Went to late Olympic lifting class. Got there early, mile warm up + 500m row. Before class - Burgener Front Squats. This didn't go well. Supposed to be 6x2@229#... failed at 225. Did 4x2 @ 205 and 210#, 3x1 @ 215.
OLY Class
Complex - position1 clean + position2 clean + full clean. Worked by 10 to 155#, attempted 165 and failed, last lift success @ 160#.
Complex - Full snatch +  position2 snatch, position1 snatch + ohs. Worked by 10 up to 115#, tried 125 and failed, ended with 120#.

Thursday - Pretty tired and sore. Rest day. Did a couple sets of row to work on the shoulder.

Friday - Skill - E: 15sec for 16int - 3 kipping pull ups. Only managed 2 on 6 rounds.
WOD
15 MINUTES AMRAP
21 wall balls 20#
15 box jumps 24"
9 ring rows
5 rounds + 15reps. Killer. Kept pretty steady on wb, trying to do 14+7, should have broke more. Sam did 8,7,6. Box jumps were good, rebounding most of them. Ring rows got tough quick, tried 5,4 for a couple rounds, then 5,3,1 or 4,3,2.
Strength - 5x5 Deadlift @ 225#. 2@265#

Saturday - Rehab saturday, 1.2mi warmup, 1000m row.
WOD
4 ROUNDS of:
4 MINUTE AMRAP
5 DB push presses
7 burpees
9 DB front squats
*REST 1 minute between rounds
Used 30# db, 12 rounds + 4 reps. 
Then had Oly lifting class. Did a long Burgener warmup snatch and clean. Snatch balance practice with bar. Then a complex 4x full clean + below the knee clean + above the knee clean. Worked up to 145#. Think we did something after that... Finished up 10 minutes working on 3 rep front squat, made 210# new PR. Also did 2x4 good mornings @95#.

Sunday - Rest

Monday, November 03, 2014

India.... come in India.

Monday - Early call so headed to 70.
Metcon (Weight)
10min EMOM - 1 complex per min
3 Deadlift 135#
2 Hang Cleans 135#
Started first 2 rounds with 115#, then moved up to finish out the rest at 135#
Metcon (Time)
21-15-9
Front Squats 135#
T2B
8:08, felt ok, broke up squats 10,11 then 9, 6, then 9. TTB were all singles.... can never string them together in a WOD.
Strength - Burgener Back Squat - 10x2 @ 235#.

Tuesday - HRV was red today, should have skipped, but busy sched this week, so,,,,
Skill work on headstands, 5x20sec on/40 off. Skill2 Metcon - E15sec for 16 rounds - 2 ring rows feet on box. After about 8 rounds it was more like 1.5.
WOD 10 min EMOM
5 DB burpee cleans 35#
MAX rep ball slams 35#
62 ball slams total. Start strong, but db cleans went to crap quick, back should be sore later. 12 first round, 10, then 6 to 2. Tried to get 5 or 6 each round, but was rough.

Wednesday - Change of plans, went to 70 bro-sesh. 1500m row warmup.
1 Rope Climb Every 30 Seconds for 4 minutes, did 8-10 total.
Front Squat 7x 2 195# Super Set with OH KB Carry 35#
Metcon - Tabata Hollow Rocks, 12, 12, 12, 11, 11, 10, 10, 10
Metcon (weight) - 5 min EMOM of Power Cleans 15s on 45s off. Did 3 each set, 125#, 130#, finished with 135# (4 on last set), all touch and go except last one.
Metcon (Distance) - 15 Minutes medium paced jog with Ruck. Covered 2000m.
Skipping Burgener.....

Thursday - Pretty tired. Did 2 mile ruck with dogs.

Friday - Worked on kicking up from headstand to wall 6x2. Skill - E:15sec for 16 int - 3 Front squats @ 85#. Kept bar in front rack through round 6, then dropped every 2.
WOD
21-15-9
pistols­
thrusters
sumo deadlift
Used 85# for wod, but shoulder was screaming after 3 thrusters. Did only front squats for 21 and 15, struggled through last 9 thrusters. Back is a little sore.

Saturday - EMOM 10 - Even: 8 ring dips, Odd: 5 strict C2B. Used red band for both.
Snatch Pull (5x3 90-100% of snatch.) - worked up to 155#
Snatch Balance (Snatch balance 5x3 (speed under the bar)) - worked up to 125#
Metcon (Time) - 50 burpees for time. 2:30.

Sunday - All rest... except the stress.

Monday, October 27, 2014

Scarry week... boo.

Monday - Skill - Max Reps burpee lateral jumps - only did 15.
WOD
20 min: 1 RM Push Jerk - 170#. Went for 175 twice, but just couldn't get it.
PostWOD: 3:30 min - max Cal row. 69 cals! Glutes were on fire.
Strength - Burgener Squats - 10x3 @ 207#. Felt easy.

Tuesday - GOOD DAY!
Skill - Max Height Box Jump - 39"! Think I could have hit 40, but chickened out.
Also worked on max dubs, weak showing of 42, and max hspu, shoulder only wanted 10, but they were rx kipping.
Strength - 1 RM Deadlift - BOOM! 315#, and did it 2 times! Went for 320, but not quite there. Pretty happy with double body weight!

Wednesday - easy day. 8x8 rows, 4x6curls, ran 1.75 mile with wy and jackson.

Thursday - Skill - Max time Handstand hold on wall - 1:45, rested then another 1:00.
WOD
1 Rep Max Bench Press - 165#.
CashOut - 2min max air squats - 84, went easy trying to warm up legs
Burgener Front Squats - 6x2.... supposed to be 222, started at 225, had to drop. Did 4x2 @ 205, 2x2 @ 215#.

Friday - 70 bro sesh - 12x1 deadlift 285#. 6x3 single arm strict press 35# right,  20# left,  plus cycled xband pulls.  3x10 good mornings 75#. 5x5 one arm ohs 53# kb. Finished off with 3 sets of 15 high wall balls, and did a couple with 25 and 35# slam ball.

Saturday - Wild in the Woods trail run with Wy. Freezing temps, but had a great time. We ran super easy just keeping it fun... until the last quarter mile, had to open it up, fly by a couple people, then have our sprint battle to the finish! He won by a nose. We both took second in age group, which was crazy. Rest of the day was pizza, then Sports Fusion for putt putt and some 2v2 bbal fun.

Sunday - rest day.

Monday, October 20, 2014

Message: encrypted. Do Not Proceed.

Monday - Skill - E: 2.5min 5×5 Push Press, went light left shoulder is bad. Worked up to 115#.
WOD - 5 RFT
bear crawl around rig
40 air squats
40ft handstand walk (attempts)
16:00ish.
Burgener Squats - 10x2 @ 231#. Felt good.

Tuesday - Skill - E: 20sec for 16 int - 2 strict pull ups. For 13 rounds used +10# wall ball between feet.
WOD - 3 RFT
50 KBS 55#
30 wall ball 20#
12:55 - Did Russian swings, went unbroken on first set of kb, felt that. Wall balls took a lot out of me! This was a lung burner!
Strength - Deficit Dead Lift - 3x5 185#, 3x5 205#, 3x5 225#

Wednesday - 4.5 mile loop through town, 8:36 avg.

Thursday - Skill - Hang (power) Clean 10min EMOM 3 @ 125#
WOD
15 Burpees
Then
2 Rounds:
10 Clean and Jerk 95#
5 Pull Ups - 10 Pushups - 15 Squats
5 Pull Ups - 10 Pushups - 15 Squats
Then
50DU or 150 Singles
200m Run
9:45 - had to do c&j singles, transitions are bad.
Strength - Burgener Front Squats - 5x3 @ 185# + 5x3 @ 190#. Felt good! (Of course it did, it was a step back week.....)

Friday - Bro Sesh!
Metcon (AMRAP - Reps)
3-4 Big Sets of Chin Ups - 3x9 reps
Deadlift (7 x 1 85% 3" def) - 275#
Front Squat (7 x 1 85% ) - 205#
Metcon (AMRAP - Reps)
15 Fast reps of Burpee C2B pull ups. Working on speed
Metcon (Distance)
15min Jog, with Vest - 1800m - first half with vest, second with sandbag on shoulders.

Saturday - Oly class. EMOM 10 min - Complex = clean, front squat, push press. worked up to 115 -120#. 10 min to find 1rm Clean&Jerk. Can't remember exactly, want to say 165-170. Think I hit 165 and failed on jerk for 170#. Then 5xc&j @ 135#.

Sunday - Rest. soccer with wy.

Monday, October 13, 2014

Memphis BBQ, oh and soccer.

Monday - Strength - E: 15sec for 16 int - 3 Deadlifts - 185#. Missed 2 round,  made up at end.
WOD *34 minute time cap
Buy In: 1980m Row
1. 12x Dead Lift 115
2. 12x Pushups
3. 12x Clean 115
4. 12x Sit-ups
5. 12x Front Squat 115
6. 12x Air Squats
7. 12x Shoulder To Overhead 95
8. 12x Walking Lunges
9. 12x Back Squat 95
10. 12x Burpees
17:41. Row was the worst part. Aye the dead lifts in skill legs were shot. 

Tuesday - Strength - E: 2.5 min 5×3 OHP - worked up to 85#, failed at 90#
WOD
21­-15-­9
box jumps
burpee box overs
6:14. 24" box. Rebounds on box jumps, jumps for box overs... took a toll on quads. Had to do step overs after first round.
Post - Burgener Squats - 10x3 @ 205#. Felt pretty easy. Left knee is still sore.

Wednesday - Rest. Did 4 min planks. Need to take a break. Started monitoring HRV, and it has been low and red, telling me not to train.

Thursday - Warmed up and did 5x3 cleans. 135 first 2, 155# rest. Added some squats in too.
Burgener Front Squats - 10x3 @ 205#. Supposed to be 215. Did first round 215, second round 210 but failed at 3 so dropped weight.

Friday - EMOM 10x10 push ups. Then 5x8 rows. Travel day to Memphis.

Saturday - Rest. Walked the hotel stairs, planks.

Sunday - Went for a 3.6mile run near the hotel.

Monday, October 06, 2014

Miss running, but my hips don't lie.

Monday - Not gonna lie, pretty sore from the whole weekend. Skill E: 20sec for 16 - 1 Muscle up. Mainly just muscle up work, did not make every interval. Worked between ring transitions with blue band, and bar mu with blue and red band. Neither were very great.
WOD - 12 ROUNDS
:30 MAX Wall balls
:30 REST
Used 25# wall ball, made 10 reps every round except one of 11. 121 reps total.
Strength - Burgener Squats - 10x3 @ 222#. Felt heavy! Left hip was pretty sore.

Tuesday - 2mi solo ruck. EMOM 10 min odd - rows, even - press. Added couple rounds of curls. 4 min planks before dinner.

Wednesday - Jump rope speed test - 82 (87 still high). Skill - E:20sec for 16 int - 3  pull ups. Made it through 8 rounds strict, then went kipping.
WOD - 5 Rounds
:45 max cal row - 15 + 12 + 15 + 15 + 15 = 72
:15 REST
:45 max double unders - 46 + 47 + 46 + 37 + 44 = 220
:15 REST
:45 max ring dips - 10 + 10 + 10 + 10 + 9 = 49
:15 REST
341 Total reps.
Post Wod - Will need to do Burgener tomorrow, did some clean and jerk practice. 2x95, 2x115, 2x135, 2x155, 1x165 (split jerk). Failed at 170.


Thursday - Went in just for Burgener Front Squats 10x3 @ 207#. Failed on last rep of last set. Left knee was not happy. Zombie Night.

Friday - Late night, slow morning. Went to 70 for 6am. Worked on OHS, worked on form, not weight. Then 2 rep hang snatch. Worked up to 120#, failed at 125#.
WOD
21-15-9
Front Squat - 95#
Pull Ups
4:51 - went VERY light on the squats since knee was hurting from thursdays squats.

Saturday - Early class at 70. Started with EMOM 10min even - 5 strict-ish chest-2-bar pull ups odd - 5 strict ring dips. C2B were just shy of making it, used red band for most. Ring dips put a lot of pressure on the left shoulder, not happy.
Then worked Snatch push press up to 125#. Finished with snatch balance up to 100#??? not sure. Did some hang snatch work after.

Sunday - rest.

Monday, September 29, 2014

AOM, yup.

Monday - Did some band work to warm up. Skill - E:20sec for 16 int - 3 STO 95#. Only did 3 the first couple rounds, just too rushed, so dropped to 2. Felt better there. No WOD today.
Burgener Back squats - 10x3 @ 216#, e:2min. Felt good, third lift still coming up butt first.

Tuesday - 4.5 mi run around town. 5 min planks before dinner.

Wednesday - 1 mi warmup. Skill - jump rope. 1 min speed test = 87. Practiced movements for:
WOD - Backwards Filthy 50
50 of each:
double unders
burpees
wall balls 20#
back extension ghd
push press 45#
KTE
walking lunges
KBS 53#
jumping pull ups
box jumps 24"
28:12. This sucked pretty good, had to take a lot of breaks.

Thursday - Complete lack of energy today. Too many aches and pains, foot, wrist, knee.. bah.
Skill - 5x3 OHS. Started 95x5, 115x5, 135x3, 145x3, 155x3. Skipped the WOD.
Strength - Burgener front squats - 10x3 @ 195# (supposed to be 202) 200# last round. These felt super heavy.

Friday - Felling 'less than optimal.' Took another rest day, not enough energy. 2 mile ruck, no dogs.

Saturday - Headed to 70, started a warmup, but 7am needed a partner for wod, so jumped in.
Partner WOD 20 min
50 pull ups
50 dead lift 180#
50 Cal row
50 wall balls 20#
50 ring rows
50 wall balls
50 cal row
50 dead lift
50 pull ups
Finished all but 10 pull ups.split the moves up pretty even.
Post wod - worked on Hang snatch and Clean and squat jerk. Worked up to 155 clean and jerk (no squat.) and 125 full snatch.

Sunday - Went to the Cowbell Marathon, met up with Dennis for the first half, ran a bit with Jim at the 8mi, cam back and ran to the split with my mom. Grabbed some lunch then headed back out to see run the last half mile with Jim, then headed out 2 miles to meet my mom and walk the last 2 back in with her. Totaled 18+ miles on the day, legs are tired, and left foot is killing me.

Monday, September 22, 2014

Fall is here

Monday - Warm up with tabata grip holds and plank holds. Skill - E:15sec for 16 rounds 3 ball slams @ 40#.
PARTNER WOD
10 ROUNDS
*Max calories and reps
p1:10 cal row
p2: max burpees
p2: 10 cal row
p1: max burpees
Back and forth, teamed with Sam. 14:12, 193 burpees. Tried to keep 10 each round but most were 9, one was 8. At the half way point I misunderstood and went all out, thought we were done.
Burgener Back Squats - 10x3 @ 208#

Tuesday - 5x8 curls, rows. 10x10 emom push ups. 4 min planks. 3.5 miles before lunch.

Wednesday - 1 mile warmup. 45# waiter carry 5x75ft. Strength - 5×3 E:3min Front squats. 135, 165, 165, 185, 205 made 2 reps (gave in since still had Burgener later.)
WOD
10 min AMRAP
3 wall climbs
5 push presses 95# (actually did 6 reps each round)
7 box jumps 24" (actually did 9 reps each round)
Somehow I missed the rep scheme... did 3 - 6 - 9 instead. Got 5 rounds + 3 reps.
PostWOD  - Burgener Front Squats. 10x3 @ 195#. Back is feeling it now.....

Thursday - 4 miles. 6x8 db row and press

Friday - Warmup EMOM odd - 8 evil wheel, even 6 windshield wipers. Skill - E:15sec for 16int - 3  SDHP 95#. 8 rounds in dropped to 2, then switched to cleans.
WOD
*BUY IN 75 feet front rack walking lunges - 115#
4 RFT
15 wall balls 20#
15 kbs 62#
*CASH OUT  75 feet front rack walking lunges - 115#
13:37 - walking lunges were not fun.
Post wod Pot Luck chow fest! OMG ate too much.

Saturday - Did I mention I ate too much yesterday... well, today was the same.
Started with a 5K with Wyatt, 26:49, PR for Wyatt I believe. Then ran another 5K with Dennis, 27:50. Had pancakes after the run, or 5. Then headed to Oly lifting. Burgener warm up, then 6 rounds of 3 power cleans P1 + 3 push jerks, worked up to 105-115#. Then 20 min EMOM 2 power cleans + 1 squat jerk. First time doing them, worked up to 125#. We played a quick game of horse, then pig... I won both. Then to finish the day, headed to WF for Beer and Bacon. It was wonderful. Ate too much bacon, drank a little too much beer. Schlafly pumpkin is still the best, but a new comer AvaMaria brewed in Boubon barrels with cherry puree, really nice. Urban Chestnut has a new black pumpkin, Count Orlock that was interesting, no very 'pumpkiny'. And of course Four Hands Chocolate Milk Stout is always good.

Sunday - 3.5 mi light ruck with the dogs... and REST.

Monday, September 15, 2014

HATE.being.sick.

Monday - Early meeting and head cold holding on. Went to 70 to do Burgener squats. 10x3 @ 200#. Felt easy. Did 4x5 strict press, 65, 75, 85x3. Failed at 95... which is super depressing.

Tuesday - Still sick, early meeting. Did EMOM for10x10 push ups.

Wednesday - Skill - E:20sec for 16int - 1 HSPU negative.
WOD
5 ROUNDS 3 min AMRAP
3 deadlifts - Round 1&2 - 245#, 3-5 235#
6 strict pull ups
9 air squats
*REST 1 MINUTE
Completed 12 rounds + 15 reps
Strength - Burgener Front Squats - 10x3 @ 188#. Started pretty rough, but got easier.

Thursday - Easy day - 2 mile light ruck with dogs. 5x8 curls and rows. 4 min planks.

Friday - 1 mile warm up, then 3x12 evil wheel. Skill - E:20sec for 16 rounds - 3 banded air squats
Used 2 black bands, and held bottom of squat every other round with Sam. Quads were pumped after.
WOD
3 RFT
20 back squats( from ground)
12 burpee over bar
9:36. Used 135#. First 2 rounds were unbroken, with some breaks. Last round dropped bar after 10. Should have kept the bar up, but part of me wanted to do another clean. Post wod did some more cleans, 135 and 115, finished with 1000m row easy.

Saturday - 2 mile easy warmup.
WOD
75 push ups
50 power cleans 135#
25 pull ups
15:37? I think. Push ups got slow quick, down to 1 and 2s, sometimes 3 or 4. Power cleans were basically singles from the start. Took a break once the clean felt very bad. When I was able to get the elbows through fast and get the chest out for a nice rack landing it felt great. When I didn't, the collar bone took a beating. Pull ups were 5x5.
Stayed for Oly class. Warmed up with some snatch work, then 5x 1Power snatch + hang power snatch @ 105-115#. Then 5x3 snatch balance, worked up to 115#. Finished with 5x3 weighted good mornings, working up to 125 or 135.
Soccer game for Y, they lost. Dinner at Longhorn with Lori. Then party with 70 crew for Chris' birthday.

Sunday - 3 mile med ruck with dogs. Mowed the yard, then Whole foods , then another soccer match and a win!

Monday, September 08, 2014

Not sure what to say this week

Monday - Not feeling great this morning. Body sore and tired, throat sore feeling sick. Went in for Burgener BS. 10x3 @ 185# (should have been 192# oops.)

Tuesday - Strength - E: 3min 5×5 Bench Press 95, 115, 135, 145, 150x4, failed last rep.
WOD
500 row (1:46)
400 run
30 burpees
20 KB front squats 62#
10 muscle ups
12:40 - used blue and red band for bar muscle ups. got to 5 easy, struggled with multiple fails on last 5.

Wednesday - Rest. Sore throat.

Thursday - Warmed up with an easy mile. Strength E: 3min 6×5 Overhead Squats. 95, 115, 135, 145, 150, 160# PR. Missed last rep on 150, but went up and got 160.
Burgener Front Squats - 10x3 @ 172#

Friday - Strength: E: 2min 5×3 Deadlifts 185, 225, 245, 275, 285. Attempted 290, but failed.
WOD
3 MINUTES AMRAP for 5 ROUNDS
3 power snatches
6 push ups
9 wall ball
*REST 1 minute between rounds
11 Rounds + 10 reps. Started first 2 rounds at 115# snatch. Then dropped to 100# to finish last 3.

Saturday - Feeling worse. Soccer tourney.

Sunday - Light 3mi ruck with dogs. no better today. Ate like crap.

Tuesday, September 02, 2014

Labor September

Monday  - Rest. Planks and a couple curls... then eating!

Tuesday - Skill - barbell roll out (ab work) 3x10.
WOD
30 min AMRAP
12 Walking Lunges
15 GHD Sit Ups
15 Superman up/downs
5 Muscle Ups - used blue and orange band for most, had to d oa couple from the 20" box, mid bar. Got 7 rounds + 5 reps. Felt better about these bar muscle ups than have in the past. Messed up the count on first 2 rounds only did 12 of GHD and supermans, so did 20 of each round 3, and 16 each round 4. Also started to tear palm on round 6, grabbed the straps, should have used them to start, last round mu's were linked!

PostWod - Back squat. worked up to 255#, attempted 265 failed, then attempted 260# and failed. New PR = 255#

Wednesday - Skill - Squat Therapy, banded ohs with pvc against wall.
WOD
5 Rounds
5 OHS - 115#
10 TTB - after round 1 went to 15 ab mat sit ups
15 db squat cleans - rnd 1 35#, 30# 2-4
20 double unders
20:55. This got bad quick. Hand ripped, and even taped it hurt, and could not string ttb together, so scaled back to situp and did 15. OHS felt good, but heacy, glad I didnt go 135. DB cleans were nasty... even dropping to 30# was rough!

Thursday - Rest and Yoga. Destroyed my phone at practice.

Friday - Skill - Windshield wipers, 40sec on/20sec rest. 3 rounds bar, 3 rounds floor.
HERO WOD JBO
28 min AMRAP
9 OHS 115#
1 rope climb (15ft)
12 bench presses 115#
6 rounds + 2 reps. This was tough. Had to break up everything right from the start. Dropped to 95# on last set of bench just to make it through in time.

U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas—assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan—died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is survived by his parents, Mary Border and Robert Harris; sisters, DeLaynie Peek, Katie Border, Ashley Harris and Amanda Pereira; nephews, Robbie and Kayden Pereira; and brothers-in-law, Jason Peek and Roberto Pereira.

Saturday - Rehab WOD
ELIZABETH
21-15-9
Cleans 135#
Ring Dips
11:09 I think - very slow. Cleans were 3, then singles. Dips were sets of 5, then some 3s and 2s.
Stayed for Oly lifting. Warmup was rough!! Quads were smoked already. 6x3 e:2min snatch, no moving feet, start in squating position. Started 65#, up to 115# or 120. Then 6x3 e:2min clean and jerk, no moving feet. Started 75# up to 120#. Finished with Pendlay rows 3x8 @ 115#, 3x8 1 arm db bench press 25#.
Spent and very sore!

Sunday - REST! Super sore today... still did planks and 3 mile ruck with dogs.

Monday, August 25, 2014

Holy Hotness Batman!

Monday - Strength - Paused Front Squat (6 x 2 (3 @ 155#, 3 @ 175#) 3sec pause – 3 Box Jumps Between Set)
WOD
Buy In 400m Run or Row
21-15-9
Toes To Bar
KB Swings 53#
Buy Out 400m Run or Row
Did the run first, because there were not enough rowers, still pitch dark out made the run slow. Forearms were spent during the wod. Did 5, 4, then all singles for ttb, first set kb unbroken, then 8,7, then unbroken. The row at the end was miserable, no power to pull with arms. 10:10

Tuesday - Skill - Max Ring Dips - got 9 before shoulder really started hurting. Finished out the 30 with red band. Strength - 1RM Front Squat - Did 5xZombie squats, 5xPause squats, 5x 1.25bounce squat @ 115# first. Then worked up to new PR 226#

Wednesday - 1 mile in morning. 21-18-15 30# db shoulder press and push ups. 1.8 mile ruck before dinner.

Thursday - Skill - Max Pistols - Only did 31, could have kept going.
Strength - 1RM Power Clean - Worked up to 165#. PR. Even did power clean and jerk @ 145#
Post - 4 rounds - 12 ghd sit ups.

Friday -
Metcon #1 - 15min EMOM
Even - 100m Farmer Carry 53#
Odd  - 20 Weighted Sit-Ups 45#
Rough one!
Metcon #2 - 12min AMRAP
5 Pull Ups
10 Thrusters 45# bar
100m Sprint
8 rounds + 15 reps. completely spent! Round 6 had to drop pull ups after 4, hands just couldn't hold on after the farmers carry.

Saturday & Sunday- Battle for Courage

Monday, August 18, 2014

Summer week, hot and humid

Monday - Strength E: 30 for 8 min 2 Squat Cleans @ 95#. 1 from floor, 1 from high hang.
WOD
50 Dbl unders
12 Pull Ups
40 Dbl Unders
12 Pull Ups
30 Dbl Unders
12 Pull Ups
20 Dbl Unders
12 Pull Ups
10 Dbl Unders
12 Pull Ups
6:xx? I think. Dubs were all unbroken, pull ups not so much.

Tuesday - Strength E :20 for 18 intervals - 2 Squat Snatch @ 75#. Felt good.
WOD
3 Rounds
20 pistols
15 HSPU
10 box overs 24"
9:27 - used 1 ab mat, but found out I am leaving my neck bent coming down from HS, need to look out and keep spine aligned and stronger neck.

Wednesday - 3.5 mi ruck with dogs

Thursday - 10 min EMOM push ups, 4 min planks, curls and bent rows

Friday - Strength - E :20sec 18 int - 2 Hang Squat Snatches @ 70#. Missed 1 round when bar started floating out. Got back to better form.
WOD  4 Rounds
21 box jumps 24"
15 push ups
9 TTB
8:03 - TTB were all singles, strung 4 together before wod, but could not during.
PostWod - 5x5 front squat 135#, 165#. 3x5 OHS 135#. 2x10 ghd sit ups

Saturday - 5K run, 21:xx. Then judging clinic. Worked on 3 rep OHS, worked up to 165#. Oly class 7 rounds of 2 Hang cleans 1 from P1, 1 from P2. Pretty sure hit a PR of 155#. Then SOTS press, 7x3, worked up to 85#, failed on 90.

Sunday - 3.1 mile ruck with dogs.

Tuesday, August 12, 2014

Back to HotLanta.. new group... and middle school!

Monday - Early morning meeting. Planks, 10x10 push ups, and some curls. Ate a ton!

Tuesday - Strength - Power Clean (10min EMOM 4 @ 75%) - 115# x 5 125# x 5
WOD - Mississippi
10min AMRAP
5 Wallball 20/14
5 Hand Release Pushups
15 Situps
11 rounds + 17 reps.

Wednesday - Planks and push ups at hotel, then walked to work 1 mile. Did the stairs 4 or 5 times, then walked back to hotel and to dinner.

Thursday - Mini hotel workout, 5 squats, 5 curls, 5 press, 20 hip raises 40# DB. 5 rounds, switched squats and 1 leg dead lifts. Then ran the stairs, by 2's 10 flights, 5 times. Then walked to work, and did stairs 4 times.

Friday - WOD
200 meter run
30 back squats 95#
200 meter run
25 back squats 115#
200 meter run
20 back squats 135#
200 meter run
15 back squats 155#
200 meter run
10 back squats 175#
200 meter run
5 back squats 195#
200 meter run
18:53. The squats got heavy quick, and could not make up time on the run, it was everything just to keep the legs moving. Tough one!

Saturday - Judged the wod 2 time, did not get to do the wod. So stayed for Oly lifting. Did snatch complex Snatch Dead lift, P1 muscle snatch, P2 power snatch, full squat snatch. Used 75#, muscle snatch was limiting factor, could do all other movements at 95#. Then did front squat work, 3 zombie squats, 3 5sec pause squats, 3 bottom of squat explosions. Fun work.

Sunday - Rest.


Monday, August 04, 2014

Soccer practice has begun

Monday - Strength - Burgener Back Squat - 10x2 @ 215#
WOD
Run 400m
50 Wall Ball 20#
Run 200M
50 Sit Ups
Run 100M
50 Push Ups
9:50, push ups were the longest, 10, 8, 2, 5, 5, 5, 5, 3, 2, 3, 2.... seemed to take forever.
PostWOD - 5x3 Push Jerk, from the ground, power clean it up, then 2 jerks. 115#

Tuesday - No skill work, Burgener warm up..?...
WOD
100 meter sprint x2 20secs
200 meter sprint x2 42sec
400 meter sprint x2 1:17, 1:11
600 meter sprint x2 ?,?
800 meter sprint x2 2:40, 2:50
* REST 1 minute between rounds after last person finishes.
Ran with Sam and Dennis... very wet out. Even with some extra rest time, not enoungh rest to push full out on the intervals. 6 and 8s were just a mild fast pace.

Wednesday - 2 mile ruck with dogs. 10x10 pushups emom, 8 min planks before dinner.

Thursday - WOD - shuttle run relay
25ft, 50ft, 75ft, 100ft. 3 people, switch runners each leg of shuttle (instead of running full shuttle each person)
PostWOD Strength - Burgener Front Squat - 3x1 @ 225# (attempted 230 after, but failed) 225# new PR.
Breakfast post wod!

Friday - Started with 500m row for time, 1:38.1. Felt strong first 250, started to slow with 150 left, and completely lost form and control for last 100, slowed a ton. Rest 5 min then did another row instead of 400m run to give calves and achilles a break. Second 500m row was horrible. Legs had nothing left, 1:50 or slower was all I could manage.
WOD EMOM 10 min
10 wall balls - 5@20#, 5@25#
Post wod - worked on behind the neck strict press, max was 85#, did a couple sets of 5 @ 75#. Also did axle dead lift @ 205# (bar + 4 45# plates.) 5x5.

Saturday - Oly Practice - Burgener warm up. Snatch work, up to 125, possibly did 130#. Then Clean and Jerk practice. Worked up to 155#. Was able to power clean 145#, but felt off doing full squat clean.
Then dropped the car off, jogged 3 miles to 370 park for rehab wod. 10! KB swings, 50ft sprint, burpees.
Started to walk back to the car, but Jeff picked me up.

Sunday - 3.5mi ruck with the dogs, heavy ruck. Shoulders sore.


Monday, July 28, 2014

The Games are Over...

Monday - Skill  10min Find Max Kipping Pull Ups. Left hand tore up, so wore grips. Could not hold bar for longer than 12-13. Worked on butterfly for rest of time.
WOD
20min Find: 1RM Deadlift
225, 255, 275, 295, 305# PR! Attempted 315 couple times, only made it to knees.
PostWOD Burgener back squats, 6x1 @ 95%. Felt super easy!

Tuesday - Skill - Max Unbroken Burpees - Did 50 and stopped, used as a warmup.
Strength
1 RM Overheard Squat
155#x3 (closer grip), 165#x3, 175#x2, attempted 185, could not fully lock out right arm. 180# - first attempt was not full depth, just at parallel. Second attempt was ass to grass! PR!
Post Strength - Strict Press - 65#x5, 65x5, 75#x3, 75#x2, 65#x5.

Wednesday - Easy run, 4.8 mi @ 8:33 pace. Left foot is killing.

Thursday - Skill - Max HSPU. 7 kipping. Then 16 kipping with 1 ab mat.
Strength - Burgener Front Squat. 10x3 @ 193#
Legs are definitely tired this week. Hip doc visit today.

Friday - Skill - Max Unbroken TTB - really only able to string 2 legit together. Get the movement 7 times, but not touching the toes to bar. Worked on it making multiple attempts each set.
WOD
20min find 1RM Push Press
worked up to 145# PR! Made 2 or 3 attempts at 150 but never able to lock out.
PostWOD - 6 Rounds
10 Deadlift (235# first 2, 225# next 3?, 215# last round)
10 Box Jumps 24"
10 GHD Sit Ups
Holy Hamstrings! That was a burner. Cycled this with Sam and Dennis, kept things moving!

Saturday - 12 min AMRAP. 100m 70# kb Farmers Walk + 7 goblet squats. Went Rx+ with 70#kb and 70# db. Made 6 rounds keeping up with Jeff!
Moved 20+ paver stones before lunch.

Sunday - 3.5 mile ruck with dogs. Then all day rest.

Monday, July 21, 2014

Post GORuck

Monday - Back Squat (5 x 3 to 85%) - 115, 135, 155, 185, 205.
Metcon WOD
6min AMRAP
1 Power Clean 115#
1 Hang Clean 115#
1 Front Squat 115#
Rest 3 Min
6min AMRAP
3 Burpees
3 Pull Ups
Did 18 rounds of the 3 rep complex first amrap. Second amrap, lost count, but had to have 3-5 rounds per min, so 60-90 reps.
PostWOD - Burgener Back Squats, 10x3 @ 205# e:2 min.

Tuesday - Skill e:30sec 1 squat clean (60% -> 80% -> 60%) for 11 min, 2 reps each weight. 105# - 130#
WOD
Tabata Push Ups - 12, 12, 10, 10, 8, 8, 8, 8.
Rest 1 min
Tabata Double Unders - 30, 28, 22, 22, 22, 22, 22, 10.
PostWOD - Ran 1 mile with Schif, 8:03. Then 11 rounds of sled push sprints +45# about 25m, 10-15sec each, then rest 1 min.

Wednesday - 3.5 mile ruck with the dogs. Planks before lunch. 2mi jog with Wy before dinner.

Thursday - Skill - e:30 for 10 min 1Snatch 60%-80% 2 per weight. 80#, 85#, 95#, 105#, 110# then back down.
WOD
E: 15sec for 16 Intervals
3 Clean and Jerks 95#
Made a couple rounds of 3, but form wasn't great, so dropped to 2 reps. Still missed a couple rounds.
PostWOD - Burgener Front Squat 6x2 @ 118#. EPIC FAIL. Never made 2 reps in a row, all rounds were 1+1. 118# first 2 rounds, dropped to 115# for next 2, then 116# for next 2. Did 2 more single reps 118#. These were horrible rough. Shoulder is sore, back is sore, legs feel weak... ugh.

Friday - Skill - Gymnasty - 20min AMRAP
1 rope climb
2 skin the cats
3 wall climbs
4 windshield wipers
5 pistols each leg
5 rounds total.
WOD
21-­15-­9
Thrusters 95#
Deadlifts 165#
9:40 ish. Thrusters were horrible, did all in 5 rep sets. Deadlifts were ok, 11,10 then 8,7 then all 9.

Saturday - WOD
3 RFT
200 Meter Sprint 30sec, 35sec, 38sec
400 Meter Sprint 1:12, 1:25, 1:33
600 Meter Sprint 2:00, 2:11, 2:16
Ran a 2 mile warm up.. but may have started too fast pace first round. Legs died very quickly. Did not have enough rest time to recover enough to get full effort on the sprints.
Did Oly class after a cool down. 8x1 3 position snatch. Started at 65#, worked up to 110 or 115#.
Also did snatch deadlift pulls to the knees, started 135# up to 175#. Made a couple attempts at 135# snatch after, but never quite hit it. Sooooooo close.

Sunday - Rest day - 3.5 mile ruck with the dogs. Planks before dinner.


Monday, July 14, 2014

Brew in the Lou

Monday - Skill - kb hold and roll for Turkish get ups. Strength - 8 min EMOM
1 RM Split Jerk - 135#, 155#, 165# 175#, failed 185 2xs, then hit 180# easy! PR! Got more in me!
WOD
E: 45 for 16 INTERVALS
5 Burpees
150 ft Sprint
Tried to keep up with Ryan, he moves on the burpees, had to push the sprints.
PostWOD - Burgener back Squats - 10x2 @ 228#. Made it. Back is a little sore/tight/pain.

Tuesday - No skill work, just squat stretching on wall.
Ro BDay WOD
37 min AMRAP
400 Meter Run
7 Wall Climbs
15 Back Squats 135#
77 Double Unders
5 rounds + 410rep. Dubs sucked. Killed my momentum. Actually made it decent through the wall climbs, the squats were pretty rough after yesterday.
PostWOD - Deadlift 3x5 @ 185#, 3x5 @ 225#, 3x5 @ 255#

Wednesday - Rest. 3.5mi ruck with dogs, 30#. Some yoga, and planks.

Thursday - Skill - Skin the cat. 10, then 5.
Jeff's BDay WOD 7/17/77
7 Muscle Ups - box+2x25
17 Tire Flips - hap
77 Sit Ups
37 C&J - 95#
77 Sit Ups
17 Tire Flips
7 Muscle Ups
Bar muscle ups were junk on the shoulder, not feeling good. Had to use 2 25 bumpers. C&J were decent, but 1 at a time. Some felt really good. Did 20 tire flips first round.
PostWOD - Burgener Front Squats - 10x3 @ 185#. Felt pretty easy.

Friday - Skill - Pause Back Squat - 5x2 e:2min - 185#, 205#, 215#, 225#, 235#
WOD
1000 Meter Row - 3:47
50 Thrusters - 75#
800 Run
12:07 - went light on the thrusters, but kept them 10,10,10,10,8,2. Finished with another 800m easy.

Saturday - GORuck Brew in the Lou Class 376! Was elected first Platoon Leader, chose June as Platoon Sargent. First challenge was to setup 3 squads with each class included, and a squad leader for each. Organizing 31 people was a new challenge, but we got through it and our first mini smoke session. Went over to Square One Brewery, tried the Spicy Blonde and the Oh Honey. Then headed out to Four Hands, stopping along the way for our first battle.  At 4hands gave the single speed a try, not so good. Had another battle before leaving, June was monster I was the mount. We won the battle defeating everyone in squad 1. I was relieved of PL status before we left, next stop was in front of Bush Stadium for a pic, then the water spouts downtown to get wet and do bear crawls and duck walks. We continued on to Alpha Brewing where I got the Berry Storter, light but a little too fruity. Tried the Jackfriut beer also, like a hard fermented white wine. We moved out en route to Urban Chestnut. Got the Schnickelfritz, nice light with a hint of banana, and ate a Quest bar. On the way to the next stop, we had our final water stop and epic boss battle. The fountain was frigid, but felt good on the feet. Had a quick smoke session, then the battle began. The 2 biggest guys made up the mega boss monster. Multiple staged attacks, a couple damage/death penalty stops, but we finally defeated the monster. We departed for Six Row Brewery, our last beer stop. Had the Sunshine Slowdown, really nice and smooth and light. We were under a time crunch to make it back before 1900, had to double time it a bunch. Carried the team weight keg for a good ways back. When we arrived back at Square One, we had another fountain session, then the tunnel of love. Frisella and R3 got the first Minuteman patches, we received our patches and time to eat! Good Livin.

Sunday - Total Rest.


Monday, July 07, 2014

Post Apocolyptic America

Monday - Skill Overhead Squats - 5×2 E: 2min. Worked up to 145#, Failed after 1 on 155#. Right side trap was weak point and would not lock out.
WOD
12 min AMRAP
5 HSPU
5 CTb Pull Ups
12 rounds + 8. Used 1 abmat like normal.
PostWOD - Burgener Back Squats 10x3 @ 200#, last 3 at 205#. Felt good, lifted in nanos instead of lifting shoes.

Tuesday - Skill - Hang squat snatch from P1 - worked up to 105# working on pulling bar into body and speed.
WOD
7min AMRAP
12 bj 24"
7 ttb (sub 14 ab mat situps)
6 rounds + 16. Worked on TTB after wod.

Wednesday - Felt sluggish this morning, did some stretching and yoga. Did some short speedwork at the track. 2 mile warmup. 4x 200 fast + 200 easy. 1:26-1:36. Finished with 400m @ 1:18.

Thursday - Skill - Strict Press 5×2 E: 2 min. 75, 80, 85, 90, failed 95, left shoulder in pain. Did 2 rounds of bent over rows @ 105, 110.
PARTNER WOD
10 Rounds
10 Calorie Row
15 KBS 55#
25 Double Unders
Partnered with Chad, went Rx on kb. 12:48?
PostWOD - Burgener Front Squats. 6x2 @ 210#. MADE IT! They were tough, but was able to do them!

Friday - Strength - Hand Power Clean 20 min EMOM - worked up to 155#, missed a couple rounds, but working on good reps.
WOD
E:15 for 16 INTERVALS - 1 HPC - 115#. Worked a couple heavy pulls after, but none felt good, wither bouncing off hip, or pulling with the arms early.
PostWOD - Bench, 3x5 @ 115#, 1x5 @ 125#

Saturday - Rest - did some stretching, light movements, and easy rowing while chatting and relaxing at 70.

Sunday - 3.5mi ruck with the dogs, 40#. 10x10 push ups before bed.

Monday, June 30, 2014

'Murica! Freedom!

Monday - Skill - Clean and Jerk. 20 min EMOM. Stayed light, got some video . Couple reps felt MUCH better on pulling into body. Worked up to 155#
WOD
3 RFT
12 Burpee Box Jumps 30"
10 CTB Pull Ups
6:49 - Did singles on the C2B, but hit all of them. Some of the box jumps were sketchy.
PostWOD - Burgener back squats - 10x2 221#. Felt good.

Tuesday - Skill - Dead lift 5x2, 225#, 245#, 265#, 285#, 295# PR. 300# failed.
WOD
20 min AMRAP
200m Partner Tire flip
made it 400m in 20min. Tire was too light.
10x10 push ups before bed.

Wednesday - Easy Day - 5.5 mile run 8:40pace. Planks. 10x10 push ups

Thursday - Skill - 5x2 Snatch Pressing balance 95# (did this incorrect. should be slow, bar stays, press body low.) Then 10x2 Hang Snatch @ 105#.
Burgener Front Squat - 10x3 @ 185#. Felt much better today.

Friday - Firecracker 10K 48:xx. Ran the first 5k with Wy, had his normal breakdown at 1.25mi, so we walked for a bit. Then picked it back up and he finished strong. Felt good through the next mile and half, started feeling the legs bad then. Watch band broke and had to back track for it, crazyness. Put everything I had into the last .5 - 1 mile. Still had pretty good kick for the run around the field to finish.

Saturday - 3 Rounds, 1 min each station, 1 min rest end of round.
Double Unders
DB Snatch 50#
Box Overs 24"
Hang Squat Clean 65#
Situps
409 total reps, actually got more reps on last round. Dubs were horrible. Rnd 2/3 did 43/53 in first 30 sec... then managed 3-4 in the last 30. BAH! Box jumps were the worst, or at least scariest!
Did Mobility after wod, worked on squat depth, rolled out inner thigh and quads.
PostWOD - Bear Complex (almost emom) - Power clean + Front Squat + Push Press + Back Squat + Push Press. First 8 rounds @ 105#, then 2 @ 115#, then 1 @ 125#.

Sunday - 3.5 mile ruck with dogs. Rest day.

Monday, June 23, 2014

Week of the Clash

Monday - Skill - 10 min 1 rep max weight Pull up. did ~46# with 2 vests on.
WOD
5 RFT
7 Hang Power Snatch
12 OHS
Used 65# for 4 rounds then did 75#. Should have used 75 whole time. 8:15 was a slow time either way.
PostWOD - Burgener Squats 10x3 @ 196#. Felt good and easy. went every 2:30.

Tuesday - Speed work. 15 rounds 200m (100 down and back) 1 min rest.
1 - 34
2 - 35
3 - 36
4 - 33
5 - 36
6 - 36
7 - 37
8 - 38
9 - 36
10 - 38
11 - 35
12 - 35
13 - 37
14 - 37
15 - 36
8:59 total time running. 33 sec = 4:25mi pace, 38 sec = 5:05 pace. Average 36 sec = 4:49 pace.
A little residual soreness from yesterday squats. Finished up w 1 mile cooldown + 42 push ups.

Wednesday - Rest - Ruck 3.35 with dogs. 5 min planks before lunch.

Thursday - TIRED, legs are still pretty sore, hammys especially.
PreWod - Burgener front squats - 10x3 @ 195. Program was for 205, but struggled last week, and they did not feel any better this week, so went lighter. Made it easier this week, struggled on last set.
WOD - 400m sled drag +90#, 10 pushups every stop. Started with 120# for about 75m, legs were dead. dropped to 110# through about 150m. Then dropped to 90# for the rest. 11:55 time with 5 or 6 stops for push ups.

Friday - Partial rest. Heavy ruck with the dogs, 3.35 miles.

Saturday - Clash of the Classes 2014!
WOD1 - 400m run + 10 burpees. 4 xs. DP wins.
WOD2 - 80 kb swings + 80 1 arm db thruster. Partner with Dennis. Move the weight 10 yrds every 10 reps. D started continued to swap out. DP wins.
WOD3 -
WOD4 - Team Sled push races. 50 yrd down, 50 back. Head to head. Dennis and me.. only won 1 or 2 /5.
WOD5 - Final Team wod,

Sunday - Rest Recover. Easy walk with dogs. Easy 1.7 mi run with Wy.

Monday, June 16, 2014

Keep on keeping on!

Monday - Burgener Back squats 10x3 @ 215#. 3x3 strict pull ups.
WOD
21-15-9
Power Snatch 95#
Bar Facing Burpees
10:21. Snatch felt decent, 5s first round, 4,4,4,3 second, 5+4 last. Did some 115# snatch before wod, but not able to string many together, so dropped to 95.

Tuesday - Run day, supposed to be speed work. Esay 2 mile warmup, ended with a couple strides. Planned on 5x1000, legs were feeling sluggish, so decided on 6x800.... only did 3x800. Tried to hit close to 3:00 time for 800, then 3:00 rest. barely able to get the 800 in time. Had a phone call at 7, but feel like just looking for an excuse to stop. Wish I had pushed through atleast 1 or 2 more... rest the legs and try another day.

Wednesday - Skill Strict Press 5×5 E: 2 min, round 4 did 85#x4, so finished with 75#x5.
WOD
400 Run
30 Burpees
400 Run
30 Wall Balls 25#
400 Run
8:51. tried to keep pushing on the runs, burpees were 15,10,5. wall balls were 3x10. Had some sharp hip pain during the run.
PostWOD - Burgener front squats. 10x3 @198, these felt impossible. First 5 rounds were 198, then dropped the last lift of round 5 and had to reset. Dropped weight to 195, still had a drop and started going 2 reps, rest bar, then 1 rep. Pretty ugly work.

Thursday - Rest day - 3.3mi ruck with the dogs. 5 min Plank holds before lunch.

Friday - Skill Gymnasty - 10 min AMRAP
10 Jumping Split Lunges
10 Lateral Jumps 24"
10 Wall Climbs
10 Ring Dips - subbed pull ups
2 rounds + 13.
WOD
EMOM COMPLETE:
10-­1 Squat Snatches
1-­10 Burpees
Started with 75#, after 1st round had to drop to 65# just to stay close. Missed round 2 changing weight, so started with 9 during round 8. Finished all rounds, some rounds went over time. Crazy trying to speed through squat snatches. ran a  400m cooldown.
PostWOD - 6-7 push ups emom 10 mins.

Saturday - GORUCK! light. 2pm. Good Livin'.

Sunday -

Monday, June 09, 2014

Week 4 of Berg

Monday - Skill - Strict pull ups, 3 rounds + 20# vest. 5, 4.5, 4.
Burgener - Back Squats, 10x3 - 206#. Did 6 rounds during class, finished 4 rounds after.
TEAM WOD
15 MINUTE AMRAP
75ft Sled Push + 90#
Teamed with Marlon, 29 total. I did 14 times.
Legs are wasted.

Tuesday - Rest day. Walked the hood before breakfast, planks before lunch.

Wednesday - Deadlift 5×5 E :3 min - 225#, 245#, 255#, 265#, 275# PR.
WOD
500 Row (1:46)
50 TTB - scaled 25 TTB + 50 sit ups
50 HSPU - 30 w/1 ab mat 20 w 2 ab mats.
400 Run
16:47, lot of time shaking out the arms.
PostWOD - Burgener Front Squats, 10x3 @ 192#. These were ROUGH. Betting on the back being sore.
Nice walk while wy was at xcountry practice.

Thursday - Easy run, 4.6 miles @ 8:37

Friday - Strength - OHS 5×5 E :3 min - 115, 125, 135, 145, 155 only made 4, started swaying too much to stabilize the shoulder.
WOD
800 Run
50 Ball Slams 30#
50 Push Ups
50 Double Unders
50 DB Snatches 45#
14:16? The run was great, pushed the pace with Alex. Could have gone heavier on ball slams, did 25 unbroken, then 10, 10 , 5. Arms were dead for push ups, made almost all 5 rep sets. Dubs weren't happening, multiple sets. Snatches felt good, could have done heavier, did 5x10.

Saturday - WRC run, Peine hills course. Did 8 miles @ 8:20 pace. Easy 2 mile warmup before, finished fast, mile 7 @7:34, mile 8@ 7:53. No lifting, legs are pretty done.
Soccer tryout, Go Prospects Premiere Black! Then walking around the outlet malls with the fam.

Sunday - Went for an easy bike, first time outside this year! Headed west on north outer, then back on south outer. 21.5 miles @ 17mph avg.

Monday, June 02, 2014

June is here

Monday -
TEAM WOD
PART 1:
20 Pistols
100ft Sled Push +45#
50ft Handstand Walk
50ft Sprint
PART 2:
50 Front Squats 95# (10,10,5)
50 Burpees on #45 plate (14,11)
50 STO 95# (10,10,5)
 PART 3:
150 TTB - did couple sets of 5, then finished with 3 sets of 10 abmat situps.
Teamed with Chad and Alex. Felt miserable, no strength, and everything hurts... shoulder, foot getting worse.
PostWOD - 10x3 back squat @ 200#

Tuesday - Speedwork. 2 mile warmup easy, 8:42 mile1, 8:01 mile 2 because of pickups and strides near the end. 7x400m every 4min. Walk/jog 200m cool between.
1:18 - pace started too fast
1:19 - pace drops steadily.
1:19
1:23 - big drop off here, from 5:00 up to over 6:00 to finish
1:23 - looks to be more consistent mile, but finish pace was around 6:00.
1:23
1:22
1.25 mile cool down easy.

Wednesday - Skill - 5 min EMOM
Buy In: 30 Burpee Jump Over #25 Bumper
WOD
20 min find: 1 rep max Squat Snatch
Worked up to 130#, failed 135.
Then
20 Minutes EMOM:
1 Squat Snatch used 115#
3 pull ups
PostWOD went right to 135# and nailed it! New PR! Attempted 137 missed, then failed 2 attempts at 135.

Thursday - Rest day. 3 mile ruck with dogs.

Friday - PreWOD - Did Burgener Fr. Squats, 10x3 @ 180#
Skill - handstand hold 1:00, then headstand hold 45 sec.
Buy In for time:
100 Double Unders  - 1:58, didn't string many together
WOD
20 min find 1 RM Squat Clean - worked up to 175#, new PR. Attempted 185 couple times, too afraid to get under it. Should be able to get it, bar is high enough.
 THEN
 20 min EMOM
 1 Squat Clean 140# (80% 1rm)
 3 HSPU kipping w/abmat

Saturday - SuperHero Dash 5k with Wy. Total melt down for him, BUT pretty sure it was his fastest time so far... maybe throwing something at me during the race helped... 26:30!
Then headed to a sandbag workout with Keenan, Sam and DJ. Started with 4 rounds of 40sec on/20sec off - Ring tuck hold, heavy tire flip, 100# sandbag clean + burpee, 120# sandbag drag. 1 min rest. Finished with a complex along the tiered wall, clean the 100# bag up throw on wall, get on top of wall, set bag on partners shoulder, get down, broad jump to next spot (person with sandbag does walking lunges.) Fun time working out.

Sunday - Back was a little sore from the sandbag. Started with a cup of upgraed coffee with MCT oil mixed in. Then took the dogs for 3.9 mile ruck!

Monday, May 26, 2014

Memorial Day, remember our lost Heroes!

Monday - Memorial Day Murph up at 70! Did it with the 20# vest. 49:50!

Tuesday - Tired and sore from Murph, but had to get in the squats. Attempted tabata ring tuck holds, only made 6 rounds. Completed 10x3 squats every 2 min @ 195#.

Wednesday - Went for a walk before breakfast. 5 min planks before lunch. Easy 3 miles before dinner @ 8:42 pace.

Thursday - Skill - ring holds. 1 min, dropped for 20 sec, then 40 sec.
WOD
50 DB Snatches 40#
800 Meter Run
10x50ft Sled Push 90#
1,200 Meter Row
5x50ft Yoke Walk 2@ 80# (too light) 3@180#
50 DB Squats 40#
25:32? This was rough, still sore from Murph.
PostWOD - Burg, 10x3 front squat 180#. Tough, but made it.

Friday - Morning walk, then ruck with the dogs. Did 5x7 push press and some curls.

Saturday - Morning run with WRC, 5.5mi.
TEAM WOD
5 MINUTES AT EACH STATION *1 Minute to rotate
Ball Slams 35# (39 reps)
Deadlifts 205# 40 reps
KBS 55#
Burpee Jump onto 45# plate
Double Unders

Sunday - Nice hot 3.5 mile ruck with the dogs. Shooting range, bad eating, and mowing before bed.

Friday, May 23, 2014

Another travel week

Monday - Core work, then max handstand hold, 1:40.
WOD
TABATAs
Front Squat
Push Press
Burpee Over DB
TTB - did ab mat sit ups.
Thruster
*Rest 1 minute between each movement
Used 35# db's. Rough one but kept pushing.
PostWOD - 10x3 Back squat @ 75% - 185#
Headed to airport, Atlanta trip.

Tuesday - Did some V-ups and push ups before breakfast. After dinner, did some easy work in hotel gym. 4x8 30# curls. 4x8 35# behind head tricep press. 4x5 machine front squats 80-95#

Wednesday - nothing really.

Thursday - Flight home. Hit the afternoon class xfit. Skill - tuck holds on bar. Strength - Deadlift 5x2, 205, 225, 245, 275, 285#.
WOD
8 MINUTES AMRAP
10 Pistols (left leg)
40 ft HS Walk
10 Pistols (Right Leg)
40 ft HS Walk
Just short of 2 rounds, hs walks were just 2 step attempts over and over.
Mobility post wod, worked on left shoulder.

Friday - Skill - Tabata tuck holds on rope. Strength - 10x3 Back squats, 6 @ 195#, then after wod finished 4@ 205#.
WOD
5 MINUTES AMRAP
5 ROUNDS
12 KBS 55#
7 Burpees
*Rest 1 minute after each round
19 + 3 total. Most rounds were 4 + some kb swings til last round.

Saturday - Carry the Fallen ruck downtown. Did 12-13 miles with Wy. He did great! Pretty tired after, ruck sack was 28#, feet were dead!

Sunday - Rest.

Monday, May 12, 2014

Mayday... Mayday....

Monday - Partner Skill - 2x 400 Meter Row then 400 Meter Run.
WOD
E:45 for 20 INTERVALS
1 Back Squat *75%
Used 185 for first 10, then 195 for 5, then 205 for last 5. (3850# over 15 minutes.)
PostWOD
Work up to heavy power snatch, made it to 120#... weak. Then every 45sec for 30 rounds @ 80%.
Used 95# x 30.  (2850# over 22.5 minutes)

Tuesday - Run. Warmup, then pushed 1, easy 1, push 1. ~8 min avg pace 4.3 miles. Mile 2 and 4 low 7 min/mile. Tabata tuck hold. Then did 30 min easy on the bike trainer before lunch with 3x8 curls.

Wednesday - Skill - Tabata rope tuck holds.
WOD 5 Rounds
5 Thrusters 95#
10 TTB
15 Box Jumps 24"
20 OHWL 45#
25 Double Unders
18:08. Scaled pretty well. Did good rebounds on box jumps, and did all but last round unbroken on dubs.
PostWod: 7 Rounds 5x e:90 sec Deadlift 225#.

Thursday - Skill - Banded Air Squats 20, 10 hold at bottom, 20. Then tabata tuck ups.
WOD
E:40sec for 30 Intervals
1 Hang Squat Snatch *75% of 1 Rep Max
Started at 95# for 10, added 2# somewhere in there. Then 100# for next 10, added 2# near end. Then 105# for last 10, added the 2# for last 2. Did 2 at 115# after time.
PostWOD
EMOM 5 min - 4 strict pull ups w 20# vest
EMOM 5 min - 10 push ups w 20# vest
EMOM 5 min - 15 air squats w 20# vest

Friday - Rest day. Rode the trainer easy for 30-40 min then 4 min abs. Easy 3 mile ruck with the dogs.

Saturday - 6.75 mile fig 8 course with WRC. Y had fun run, so ran 1 mile with him, then played some kick ball. Headed to TNT for Oly lifting class.
5x3 e:90 sec 3 snatch P1 65# - 95#
5x3 e:90 sec 3 snatch P2 95# - 125#
5x3 e:90 sec 3 snatch pulls 145#
5x3 e:90 sec 1 clean + 3 push jerk 65# - 105#

Sunday - Rest day.

Monday, May 05, 2014

Back from ATL

Monday - Skill work on bottom of squat, 5x40on, 20 sec rest.
Regional WOD 3
3 Rounds (16 minute time cap)
50 Pistols
7 Ring MUps - Sub-2 strict pull ups+4 push ups. Started w/4 ring dips first round, shoulder was in pain.
10 Hang Power Cleans 115#
Made it through 1 round + 58 reps (1 hpc). Completed the rest after time.
Post WOD - 3 x 150ft farmers carry, 70# db's.

Tuesday - Run: Easy 2.5 mile warm up to track. 400m @ 5:35, 400 easy, 400m @ 5:35, 200 easy, 400m @ 6:05, 200 easy, 200m @ 4:55, 200 easy. 2.5 mile cool down super easy.

Wednesday - Skill: TGU - 35#x2, 40#x2, 45#x2. Rope climb work
REGIONAL WOD 5
10 ROUNDS
1 Legless Rope Climb - Did 4 weighted pull ups
200ft Sprint
Ended with a 400m run with the vest.

Thursday - Regional WOD 6
50 Cal Row
50 Box Jump Overs 24"
50 Deadlifts 160#
50 Wall Balls 20#
50 Ring Dips - scaled w/ band
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Cal Row
36:25. Made it through the ring dips and back to the wall balls in the 21 min cap, and to the deadlifts at the 25 min. Last row was around 4 minutes and 800m to get 50 cals. Sould not manage a ring dip with left shoulder.

Friday - Really sore from past 2 days. Decided not to go train today, even skipped the easy run. Took the dogs for a 4 mile ruck. Did I mention I am sore. Yowza.

Saturday - 6.6 mile figure 8 course with WRC, 7:51 pace, pushed it! Then headed to xfit.
WOD
10 min AMRAP
10 KB swing 55#
10 ball slams 30#
10 wall balls 20#
5 rounds + 20. Took a few too many breaks, started the music, etc.
Post WOD - worked on snatch. Hang power snatch, 3x65#, 3x75#, 3x85#, 3x95#, 2x115. Had to switch to hang squat snatch. Last hang squat @ 115#. 2 attempts @ 125 failed.

Sunday - 3.5 mile ruck with Y and the dogs. Mothers Day lunch and movie.


Monday, April 21, 2014

Spring might really be here!!

Monday - Partner Skill (with Sam): 5 min: Max Double Unders - 393
Rest 2 min - 5 min 80ft Sled Pulls + 60# - 11 reps
Rest 2 min - 5 min Yoke Carry 80ft + 120# - 13 reps
SKINNY KAREN
150 Wall Balls
*Athletes must complete 50 good reps before dropping the ball or complete the 50 reps over again
14# wall ball - 7:53. first 50, rest, then 20, 15, 15, rest, then 10x5.

Tuesday - Rough day... Did 2x 20 min bike trainer, each with 10 min warm up, 6x10sec max spin + 10 sec max gear, 40 sec recover, then 5-10 min cool down. Before lunch did a 4.5 mile run @ 8:26 pace, hip is paying for it. Actually more the top of quad into hip flexor.

Wednesday - Skipped the skill work, it was sprints, just did mobility and row.
WOD
10 min EMOM - Alternating Movements
70% of 1 Rep Max
7 Deadlift - 205#
7 Split Jerk - 115#
Last round did 10 of each. 500m cool down row and more mobility.

Thursday - Morning ruck with the dogs, hip is still pretty sore. Did some planks before dinner.

Friday - Skill - 200 Meter Sled Push - started with 90# dropped to 45# after 25m, then back to 90 for last 25m. 4:47 then 900 Meter Run 3:55. Total time 8:42
PARTNER WOD
3 ROUNDS for TIME,REP and CALORIES
P1- 200 Meter Run
P2- Max KBS
Used 45# kb, got atleast 20 each round.
P1-Row for Calories
P2- 20 Burpees
Burpees SUCKED. Rowed at least 20 cals per round.
20 Power Cleans *Alternating every 5 reps
Used 95#, should have gone heavier. 21:xx total time.
PostWOD
6x 5 back squat every 90sec. Started 95#x2, 115#x2, 135#x2.

Saturday -

Sunday -

Monday, April 14, 2014

What a weight gain....

Monday -Skill - ZigZag Sprints x4, 16-18 seconds each
WOD
MOFO - 70% of 1 Rep Max
7 Back Squats 155#
7 Back Jerks 115#
8 reps each last round.

Tuesday - Bike trainer. 30 min before breakfast. Mainly easy, steady pace, minor gear increase. 30 min before lunch, 5 min of 15 sec max spin + 10 sec max gear. 3 more 15 sec sprints at end.

Wednesday - Skill - 15 min Sled Pull 45# (added 25# last 5 min) + Sled Drags 90#
WOD
8 min EMOM
2 Snatch Balance - 65#, 75#, 85#, 95#, 100#, 105#, 115#, 125#
THEN…
15 min EMOM
1 Hang Power Snatch
1 Hang Squat Snatch
Used 95#. Power snatch never really felt good. Full hang snatch felt great. Did 105# after 15 min, then 1 snatch @ 115#.
PostWod - 5 strict pull ups EMOM x 4

Thursday - Strength - e:90 sec 1 power clean, 3 front squats, 2 push jerk. Started at 65 worked up to 135, but failed on the jerks. Did last couple at 115 and 125.
Warmed up with 6am and sand bagged the 1 mile run, only did about .75 easy. Then the BDay WOD for John D and DJ.
WOD
4 Rope climbs
19 OHS - used 95#, left shoulder very sore.
30 Cleans - 115#
67 sit ups
47 wall balls
84 dubs
15:30.
Pig out post wod!!

Friday - bike trainer - 2 sets. 10 min warmup, 6x 20-25 sec fast spin, 40 sec rest, 5 min cool down. Then 3x 8 curls. 10 min warmup, 6x 10 sec fast spin, 10 sec high gear, 5 min cool down.
Before lunch, 8 rounds 30 sec plank each position, then 3x8 curls.

Saturday - 10k run w/ WRC 8:14 pace.
Hammer hero WOD
5 rounds
5 power cleans
10 front squats
5 push jerks
20 pull ups
90 sec rest
Rnd 1 - 0-3:15
Rnd 2 - 4:45-8:10
Rnd 3 - 9:40-13:58
Rnd 4 - 15:28-19:54
Rnd 5 - 21:24-25:44

Sunday - Ruck with the dogs 3.3miles.

Cancun, Mexico Bitches!

Sun
Mon
Tue
Wed
Thur
Fri
Sat
Sun

Monday, March 31, 2014

Countdown to Mehico

Monday - Skill - 75ft sprints, every 15 sec, 30 rounds. MOFO  3 OHS, 3 PP 90% TM - 6 reps OHS 130/135#, 4 reps PP 105# (1 round 115#).
WOD
7 MINUTE AMRAP
7 Push Ups
10 KBS
9 rounds + 4 reps. 62# kb. Left shoulder is smoked. EMS rehab.

Tuesday - Went in only to do 14.5.
21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters 95#
Bar over Burpees
18:55... this sucked.

Wednesday - 100m dash. MOFO 3 Dead lifts 235/245# 8 max reps, 3 Push Jerk 125# 5 reps.
WOD
3 Rounds
15 C2Bar pull ups
50 Double Unders
400m Run Row
12 something? One C2B at a time, did 10, then 5 strict pull up. Hit all 50 dubs unbroken, every round! The row was rough, pushed the last round trying to catch up with Julie, mised her by 5 pulls.

Thursday - 1 hour on the trainer. 15.3 miles. 5x 20sec hard 40sec easy.

Friday - 400m row 1:17.7, then 1:21.7. MOFO 3 Back Squat 185# 6 reps, 3 Split Jerk 135# 10 reps.
WOD
EMOM 10 Minutes
10 Wall Balls
25# wall ball

Saturday - LEAVE FOR MEXICO!!

Monday, March 24, 2014

Another year older, and deeper in debt.

Monday - Went to 70 for bday wod. Strength - Back Squat- 7x95, 5x135, 5x185, 5x205, 3x215, 1x225.
WOD
27 Power Snatch 75#
42 Air Squats
27 Push ups
42 Sit ups
4:47 - did snatch 10,10,7; squats unbroken; pu 15, 6, 4, 2; sit ups unbroken. Did some snatch pulls @145.

Tuesday - MOFO 5 OHS, 5 Back Jerks used 115 for first 2 rounds, then 120# for last 3. Got 8 and 5 reps last round. Felt strong on some of these! Shoulder is going to be sore, compex time.
WOD
80 Ball Slams
4:58 with 40# ball.

Wednesday - Gymnasty - practice HS walk, 10 pull up, 10 pistols, 10 hspu, 10 ring dips, 10 sit ups, 80 dubs.
WOD
2 Rounds
3x75ft farmers carry
10 Pistols
3x75ft farmers carry
10 goblet squats
3x75ft farmers carry
10 double kb swing
used 35# kbs for farmers carry. 20# kb for first set of pistols, 15# db for second. 7:45 time.

Thursday - MOFO 5 deadlift, 5 push press - 215# dead lift 12 last round felt great. 100# push press, 7 last round, felt good too, almost too light.
WOD
Tabata Wall Balls 20# - 75
Rest 1 minute
Tabata Pull ups strict - 36

Friday - MOFO 5 Back squat, 5 Push jerk - 175# squats 10 last round, felt great. 115/120# push jerk, 6 last round, could have gone heavier, slightly fatigued at the end.
WOD
100 Double unders (81 unbroken new PR)
1000m row 3:42
100 Double unders
8:00 time. Last round of dubs was ugly and took a while.

Saturday - rest day. plan was to go in and do 14.5...  legs were sore, and I was tired. Plus early soccer game for Y.

Sunday - Did an easy 60 min on the trainer, 15 miles.

Monday, March 17, 2014

Birthday week!

Monday - MOFO 10 min EMOM - 7 Back Squats 155#, 7 Push Presses 75#. Weight was 70% of 90% 1RM. Went too light on push press, but squats were good. 10 reps each on last round.
WOD
7 MINUTE AMRAP
7 Hang Power Snatches
15 Front Squats
Only used 75#, good weight to keep moving. 3 rounds.

Tuesday - Bike trainer for 30 mins before breakfast, kept it easy. Then went for a run before lunch, 6.5 miles @ 8:30 pace. Super windy on the way back!

Wednesday - MOFO 10 min EMOM - 7 OHS, 7 Split Jerks. Used 115# for both, little heavier than 70% load, did the jerks on the blocks so didn't have to lower the weight. 7 for both on final round.
WOD
15 min AMRAP
Team Row for Calories
*P1 rowing for max calories
*P2 completes 8 burpees box overs 20"
211 Cals, me and Sam. Shoulders were pretty smoked, just kept steady pace.

Thursday - MOFO 10min EMOM - 7 Dead lifts, 7 Back Jerks. 185# & 115#. 11 and 5 last round, should have split jerked, would have had more.
WOD
7 min AMRAP
3 Hang Power Snatch
6 Snatch Balance
12 Pull ups
REST 3 min
5 Hang Cleans
10 Push Press
Only used 95#. and that felt heavy. Forgot to full squat the first and second round, redid the second round correctly. Second WOD used 95 and did push jerks for most, second and third mixed in 65# push press.
Rough day on the shoulders... thoroughly smoked.

Friday - Gymnasty.
WOD
21 - 15 - 9
KB Swings
KB SDHP
KB Goblet Walking Lunges
6:13 using 55# kb, most movements unbroken, so too light, but low intensity felt good today.
Worked on some muscle ups after.

Saturday - 14.4 Open WOD at 70.
14 min
60 Cal row
50 Toes2bar
40 wall balls
30 cleans 135#
20 muscle ups.
166 reps. Made it to the cleans and they felt WAY heavy, but got 16. TTB were the killer, had to do singles, and they took forever. Finished the 14 reps after time, then did some back squats, 5x95, 5x135, 5x185.
Went out at night with Crossfit70 people for Courtneys bday party!

Sunday - Birthday Fun Day with Wyatt!

Monday, March 10, 2014

I got 99 problems, but I can't remember one.....

Monday - Skill - Gymnasty - 10 HSPU, 10 ring rows + 10 pull ups, 10 ring dips, 100 dubs, 10 pull ups, handstand walk (practice)
WOD
20 MINUTES AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
Only used 115#, should have gone heavier. Only did 15 mins in class, got 23 rounds. After did a couple rounds @ 135#. Then 4x 10 dead lifts + 5 front squats @ 135#.
Got my Compex today. Tested it on both shoulders, and the quads. we'll see how they feel tomorrow.

Tuesday - Run. Took a 5 mile run before lunch 8:30 pace. Weather was great, run was a bit of a struggle. Hip still sore from saturdays run.

Wednesday - 1RM Push Press - Pathetic. So disappointed with this movement. Not able to put any sort of weight overhead. Made it to 115#, could not do anything more.
WOD
750m Row - 2:43
21-15-9
Clean & Jerk
TTB
Went Rx and used 95#, should have gone lighter to string them together better. Tried to break up in sets of 5, sometimes a struggle to get all 5. 16:58 total time.
PostWod - 20 walking lunges w/ 95# barbell.
Compex on shoulders, rehab and massage, front and back.

Thursday - 1RM OHS - did 2RM instead. got 155, then failed a couple tries at 165. Finally got it overhead, but dropped it on first squat. Had to wait til after class to try again.
Buy In - 35 Wall Balls
3 Rounds
10 Med ball cleans
20 OH Med Ball Walking lunges
Cash Out - 35 Wall Balls
10:15. Used 25# wall ball and 30# med ball. This was a quad smoker, and the left knee started bothering me, but pushed through.
PostWod - back to OHS. Did 5 @ 115#, then more attempts at 165#. Had it overhead on the left, but couldn't lock out the right. Finally after more attempts got it locked out. 2RM 165#.

Friday - 14.3 day. Did a good warmup. 1000m row, 2x400m run, 2x15 55# kb swings, some dubs, 500m row, then warmed up on the bar, dead lifts 95, 135, 185, 235, with some box jumps also. Then hit it.
14.3 WOD
8 minute AMRAP:
10 deadlifts, 135#
15 box jumps, 24"
15 deadlifts, 185#
15 box jumps, 24"
20 deadlifts, 225#
15 box jumps, 24"
25 deadlifts, 275#
15 box jumps, 24"
Kept a good pace, plan was to just make it to 275. Stepped down on the BJs through 10, then tried to rebound some, fell away too quick on one and no-repped, so went back to single jumps. In hindsight, wonder if it would have been faster to keep rebounding. At 225 broke it up in 3s and 5s I think. Motor felt fine, could have charged harder on the box jumps, but 275.... could have been 500. Struggled twice, then finally got one with 5 seconds to go. 91 reps.

Saturday - Cottleville St. Patty's Day run. 7K. 10 min even pace, negative splits. Had a great time with the guys!

Sunday - 45 minutes on the trainer.


Monday, March 03, 2014

March in like a Lion, ROARRRR!

Monday - Skill - Turkish Get Ups. Only did 1 each side @ 35#, 40#, 45#.
Strength - Deadlift 1RM - 7x1 - 185, 205, 225, 255, 275, 285. Failed at 295. Dropped to 290 for 1, then failed again at 295. No closer to 300... disappointed.
WOD
10 Min AMRAP
10 Push Ups
10 Ring Rows
10 Box Jumps 24"
8 rounds. Ring rows faded quickly, had to start breaking them up. Last couple rounds did 5, then singles.
Post wod did a couple more get ups.

Tuesday - Skill - Turkish Get Ups. 2x35#, 2x40#
Strength - Back Squat 1 RM - 7x1 - 135, 165, 185, 215, 225, 245 fail, 235, 245#.
WOD
10!
burpee box jump
HSPU
13:59. Had to dial in to conference call after round 6. Continued going, hspu still hurt.

Wednesday - Bike trainer!

Thursday - Turkish get ups 2@35, 2@40, 2@45#. Skill - Gymnasty - 10 HSPU, 10 Ring Dips, 5 Rope climbs (did 10 ring rows + 10 Pull Ups), 10 Pull Ups, 100 Double Unders, 75 ft handstand walk. Made it to HS walk, not very far.
WOD
3 Rounds
3 - wall climbs
6 - burpee tuck jumps
11 - kb swings 72#
4:43. Added a 4th round, done in 7:02.
PostWod - Front Squats 3x10 135# (70%).

Friday - Skill - Turkish Get Ups - 4 each @ 35#. Strength - Back Jerk 1 RM - worked up to 155#, did a couple at that weight. Felt ok, but not good enough to push it.
Worked on C2Bar Pull Ups, did 3x5 strict pull ups.
14.2 - 0-3 min - 10 OHS 95#, 10 c2bar. 3-6 min - 12 OHS, 12 C2Bar. etc
Attempted the Open wod. Finished round 1 with 10 seconds rest. Did the first 12 ohs and got to 6 c2b then ripped bad. Stopped at 5 min.

Saturday - 6 mile run with the WRC. Waaayyy faster pace than what I needed, showed up late and caught up with Tim. 8:06 pace. Hip was not happy after that. Went to 70 to help judge. Thought about trying 14.2 again... not happening. Did a couple dead lifts and cleans, rowed 1000m. Went home to rest some, then up to Crossfit St Charles for Fuckstomp Cancer event. Wasn't sure about doing the workout, but....
WOD
3 stations - 4 min AMRAP + 1 min Rest, each station
Station 1
10 Push Ups
20 Alt Lunges
Station 2
10 24" box jumps
20 55# KB swings
Station 3
10 Dead lifts 135#
10 wall ball sit ups
337 total reps.
Post Wod - CHOW DOWN. Pulled Chicken, Sweet Potatoes, Veggies and almond butter.!!

Sunday -