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.