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
wall balls 20#
back extension ghd
push press 45#
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#.
*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.)
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.
*BUY IN 75 feet front rack walking lunges - 115#
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


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.
3 deadlifts - Round 1&2 - 245#, 3-5 235#
6 strict pull ups
9 air squats
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.
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.
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.
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.
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.
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.
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.
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
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.