Monday, February 24, 2014

Shoulder shoulder, why ya buggin?

Monday -PreWod - 12 EMOM - 10 Dead lift 115#, 10 C2bar PU. Skill Push Jerk 3 RM - Felt good through 115... got 2 at 135, last rep hurt shoulder pretty bad, so stopped. Did 2 more rounds of clean & jerk at 115#, plus one or two at 125#.
WOD
MAX Unbroken Kipping Pull Ups - I did strict - 13.
REST 3 MINUTES
500 Meter Row
1:42.4 - Not my best showing. Felt strong through 250 or 300m... faded fast.
PostWod - 10 Box jumps 24"
10, 8, 6, 4, 2 - 30# DB box step overs
100, 80, 60, 40, 20 - Double unders
Finished with some crossover shoulder work with red band.

Tuesday - Rode the trainer for 35-40minutes. Did 8x30 planks before dinner.

Wednesday - PreWod - 12 EMOM - 10 Power Clean 75#, 4 Muscle Up transitions.
WOD
5 Rounds
3 Press
6 Push Press
9 Push Jerk
12 Back Squat
Strength - 5x3 Front Squat - 135, 165, 185, 190, 195 failed the last rep. 205 for 1. Failed attempt at 215.

Thursday - 2 sessions on bike trainer. Rode steady 30 - 40 min in AM. Then did 5 rounds of 10-15 push ups + 10 55# kb swings. Rode a 15 min session before dinner, 5 min warm up, then 5 rounds 10 sec sprint, 20 sec shift to highest gear, 90 sec easy.

Friday - PreWod - 12 EMOM - 10 TTB, 10 Push Jerk 75#. Skill - 5x3 OHS - only able to get to 135#. Failed to get it overhead the first try. Could not get anything > 135 overhead.
WOD
Max Pull Ups
rest 3 min
Max Dubs in 2 min
Got 12 pull ups strict. Dubs in lifting shoes were not happening well, only got to 69.
PostWOD - 14.1 - 10 min AMRAP
30 Dubs
15 Snatch 75#
Made 5 rounds even. 225 reps. Shoulders are done....

Saturday - Headed to 70, give 14.1 another try and help judge. Did a good 4, 3, 2, 1 warm up on the rower, but then judged a round. Did another small warmup, then jumped in. 256 reps this time. Doubles were great, all but maybe 1 round unbroken. Could have done a little better on snatches.

Sunday - Spent 1 hour on the trainer while watching supercross. Abs before dinner, and a couple curls...

Monday, February 17, 2014

Castlewood Cup is a coming.

Monday - Ice storm, headed to X70. 1k row warm up. then 10x3 EMOM back squat @ 185#. Should have done 195....
WOD
21-15-9
Wallball
Pullups (RX+ Burpee Pullups)
8:10 - decent pace, did burpee pull ups, almost a jumping pull up on some.

Tuesday - PreWod - 12 EMOM 10 - 75# push jerk, 15 push ups. Skill 3 RM Back Squat. 135, 160, 185, 205, 215, 225. 1x 235. 3 Reps E:90 sec (not enough rest time)
WOD
8 MINUTES AMRAP
15 Burpees
7 strict Pull Ups
4 rounds. Had 20 sec left but was late for 6am call.

Wednesday - Rest... had nothing.

Thursday - PreWod - 12 EMOM 40 dubs, 7 25# wall balls. Skill 3 RM DeadLift E:2:30 - 135, 185, 225, 255, 275, 295 failed, 285#. Could not lift 295 even once. Disappointed.
WOD
15-10-5
Hang Power Snatch
Front Squat
8:01 Used 95#. First set of snatch took forever, dropped the bar 5 or 6 times. Front squats were all unbroken. Second round snatch 4, 4, 2. Last round got all 5.

Friday - PreWod - 12 EMOM 10 burpees, 7 Hang Squat Snatch 45#. Last round did 12 burpees, 7 HSSnatch 65#. Skipped the wod and did 3rep push press work. 95# was rough. 105# did not happen first couple tries. Took a break and did the double under work, 7 min 3 max rep attempts. 62 PR dubs. After 2nd attempt went back to push press and got 105 x3. Finished with another set of 105 x 3.

Saturday - Castlewood Cup. Race report soon. Had a blast (for at least 6 miles)

Sunday - Recovery... Roll out and easy spin on trainer.

Monday, February 10, 2014

Post Flu Weak... er week.

Monday - PreWod - 6 rounds, Min 1 - 12 Wall Balls, Min 2 - 5 TTB + 5 sit ups. Skill 5 RM BackSquat. Worked up to 215# x 5. Last round attempted 225#, only made 3. Feel I am pancaking, need to work on keeping chest up and getting lower with legs.
PARTNER WOD
10 MINUTE AMRAP
7 Ball Slams 35#
14 KBS 62#
21 Air Squats
Teamed with Chad, 8 rounds + 29. Next to last round of air squats got a sharp pain in outside of left knee. Remember to roll out left IT band today.
Post wod - couple sets of bench, light weight, hurt the shoulder more than expected.

Tuesday - 30 min session on bike trainer. 5x3 min increase gear each

Wednesday - PreWod - 10 OHS 65#, 10 C2Bar. Could have done 75 on ohs, but c2b were rough, only string together a couple. Skill - 5x5 Dead Lift, 220, 245, 255, 260, 265# PR.  Felt pretty good at that weight, could have gone for more, but attempted to get 295 once, but wasn't even coming off the ground.
WOD
5 Min AMRAP
30 Double Unders
7 DB Thrusters 30#
5 rounds plus 33.

Thursday - Sams Birthday! No sleep, no energy, worked til late. PreWod - 10 burpees, 10 dead lift 115#. Skill - 1RM Power Clean worked up to 160#, was not pretty, but got it.
WOD
7 Min AMRAP
12 Hang Power Clean
10 Back Squat
8 Shoulder to Overhead
Only got 2 rounds + 3 reps. Used 95#, shoulder to overhead was not happening first round, and was pretty painful second round. Hang cleans were sloppy, not happy about them.

Friday - PreWod - 7 box jumps, 7 Squat Clean 75#. these felt great, kept feet planted, fast hips.
LOVE CHIPPER FOR TIME
50 Burpees
40 Pull Ups
30 Box Jumps
20 Back Squats 95# - forgot to add for 115.
10 Hang Cleans 95#
5 Muscle Ups - 5 ring rows + 5 ring dips
10 Hang Snatches 95#
20 Front Squats 115#
30 Box Overs
40 Push Ups
50 Double Unders
26:22. Not bad, kept things moving. Snatch was worst, did singles with breaks.

Saturday - Headed to 70. Easy warm up for snatch.
WOD - 13.1 Open
40 burpees
30 snatch 75#
30 burpees
16 snatch 115#.
Attempted 125 during the wod, but missed 2 times, so dropped to 115. Got 125 twice after the wod.

Sunday -

Thursday, February 06, 2014

Superbowl week.. a double bust.

Mon - Thurs - Flu has taken over. Perhaps it was the abysmal performance, and inexplicable loss by the Broncos... Woke up Monday feeling pretty bad, by tuesday was full blown flu and ear infection time. Tuesday and wednesday were miserable. Thursday felt 50% better. Hoping to be good by Friday!

Friday - not so much. Shoulder was surprisingly weak and painful. Could not do jumping bar muscle ups, could not do ring dips, lots of pain. Skipped the wod and did squats and shoulder mobility. Not feeling so great.

Saturday - Did yoga. Started looking at EMS units, Compex vs Marc Pro.

Sunday - Pulled the bike out and setup the trainer. Did about 30 mins worth with 5 - 30 second hard efforts. Knee is showing signs of pain, fit must be off somewhere, need to investigate.