Monday, December 28, 2015

See Ya 2015..

Monday - 1000m row warmup, RDL bar, shoulders
5x8 35#kb strict press
4x3 53#kb snatch
3x5 53#kb clean + 5 push press
Back Squat - 5 x 3 @ 85% - 245#
WOD
15 Sit Ups
20 Air Squats
25 Mountain Climbers
8 + 22
Post - 3x10 Glute Ham Raises

Tuesday - Assault bike warmup, 15cal easy, 15 cal hard.shoulder stretching
Did a little handstand walk practice, PR'd with 4 feet (8 steps, good balance)
2 rounds of 20 sec ring hold top, rest, 20 sec ring hold bottom. Bottom hold was hurting.
6 Rounds Suitcase carry 50' - 5 rounds with 65# fat bar, 1 round with 88#kb
3 Rounds
800m run, 2:00 rest
3:23, 3:24, 3:23. Slower than should have been, freezing cold and wet. Need to check the distance too

Wednesday - 1 mile on Air bike, Coach 5/6, another 1 mile Air bike, 500 m row. Not motivated.
Single Leg Deadlift - 2x10 - 35#kb, 1x10 - 53#kb
Snatch - 2x2+5 OHS 35#kb, 3x2 + 5 OHS 53#kb
Push Press - clean + 5 push press 53# kb - elbow really started hurting.
Front Squat - 6x 1 pause + 1 fs - 190#
WOD
4 Rounds
6 Deadlift - 225#
10 Wall Ball - 20#
10 Box Jump - 24"
5:24 - steady, felt good, legs were tired.
Post - 3x10 - Reverse Hypers - used blue band for resistance.
Went to Rodney - another week of no left shoulder work.

Thursday - Rest. New Years Eve party

Friday - No... just no... everything hurt. Way to start the new year.

Saturday - 500m row, easy warmup
3x8  - strict press 35#kb right arm
Squats - 6x1 @ 255#
Deadlift - 3x3 @ 285#, 3x3 @ 235#
Bent over Row - 5x5 @ 125#
6 min EMOM - 3 burpee, 3 GHD, 3 Back ext.
WOD
3 Minute AMRAP of:
30/25 Calorie Row
20/15 Calorie Bike
10 Burpee Pull Ups
Rest 1 Minute, Then –
4 Minute AMRAP of the same
Rest 1 Minute, Then –
5 Minute AMRAP of the same
2 Rounds + 53 reps. This was horrible. Could not get the cals on bike to go for nothing!

Sunday - Rest.

Monday, December 21, 2015

Christmas Weak

Monday - 500m easy row. Hams are tight, extra time warming up.
Snatch - kb 53# 5x1, couple attempts at 70#, 2 successful. Mixed in with:
Bench - attempted close grip, 3x5 @ 135#, some pain, kept shoulders back, tight
KB Strict Press - 2x5 right arm 35#kb
Front Squat 8x1 pause+1 FS - 155#, felt easy
WOD1
8 minute AMRAP
10 Wall Ball Thrusters
5 V Ups
13 rounds - paced Chris, steady pace, could have snuck another round in
WOD2
3 Rounds
10 Right Arm KB Snatch
10 Right Arm KB Thrusters
10 24" Box Jumps
10 Right Arm KB Rows
30 sec rest
9:11.

Tuesday - 500m row, yogaish warmup
Deadlift - 5@135, 5@225, 2@315#, then 6x3 @ 275#
Farmer's Carry (5 sets of 70′ each arm - used fatbar - 2x65# 3x85#
5 big sets of Hollow Rocks - 5x30 = 150 total
Then-
3×10 Weighted Hip Extensions - 35# plate
Metcon
For Time 5 Rounds of:
Run 400m
Rest for the same time it takes you to run 400m
1:28, 1:27, 1:28, 1:26, 1:25

Wednesday - Coach 5,6. 1 mile on Assault bike
Snatch + 5 OHS - 2@35#, 1@53# kb
5 Sets 5 Strict press + 5 Row - 35#kb press, 53#kb row
Back Squat - 6x2 - 245#
3 Supersets of:
10 Glute Ham Raise
20 Arch Body Rocks
GHD Sit Ups - 20, 15, 10.

Thursday - Rest

Friday - Another Rest. Merry Christmas!

Saturday - 1000m row, light stretching
Deadlift - 5x2@135, 5x2@185, 4x1@225, 3@275, 2@315, failed 335. 5x3@295#
4 sets of 8-10 35# kb strict press
WOD
5 Rounds
2 Front Squat (1 pause+1 reg) 175#
Box sled push down and back
10 Cal Assault Bike
10:58?? I thnk.
4 Rounds - 15 GHD sit ups + 10-15 back ext.
4x 10 shoulder shrugs 70# kb
Second WOD - Partner with Adam, Jason, Patrick
Partner Wall Balls 20/14
Partner Hand Clap Pushups
Team 50m Sled Pushes (2 Plates)
Team 50m Partner Carries (scale to wheel barrel)
Partner DL 225/155
530 reps (wb hurt - but did 180ish?, push ups were crap, 7-9 sled push, 19 partner carry, 190 DL.)

Sunday - Rest

Monday, December 14, 2015

Shoulder days are here again

Monday - slow warmup, 500m row light - Right arm work only.
Back Rack Sots Press 3 x 3 - 20# kb right arm, 1@ 35#kb
Snatch 4 x 3 70 - 75% - 3x3@53# kb, 1x3 @ 70#kb
Split Jerk (4x(2+1) @ 65% - 4x3 @ 70# kb
Back Squat 5×3 @ 75% - 225#
Power Snatch 8min EMOM x 15 sec 45 - 55% - 8x7 @ 35# kb
Weighted Pull-ups 5×3 @70-75% - 1 arm (w/left grip) 4x3. 1x3 w 17#kb
WOD
8 Minute AMRAP of:
10 Toes to Bar V-Ups
15 Wall Balls 20 Front Squats 75#
20 Burpees
3 + 10. V ups were rough after 1st round. Burpees were tough on shoulder

Tuesday - 450m row + 400m run warmup
5x2 Deadlift - 135x10, 225x5, 5x2 - 275#
5 sets of 50′ each arm of Suitcase Carry - 88# kb
5 big sets of Hollow Rocks - 30, 27, 23, 25, 25
Then-
3×10 Weighted Hip Extensions - 25# plate
For Time 10 Rounds of:
Run 200m (only did 8 rounds run... lost count.
Rest 30s
38sec, 39sec, 39sec, 40sec, 39sec, 38sec, 40sec, 37sec, 39 row, 40 row.
Post - Bring Sally Up - barbell curls - 55#

Wednesday - Coach 5,6, 500m row
Snatch 90%, 3x2 @ 80% - worked up to 70#kb, failed multiple, finally got 2 decent. 3x2 @ 53#kb
Clean & Jerk 90%, then 3x(2+1)@80% - 3x1 @ 70#kb
Push Press 5x5 @ 70% - 53#kb
Pause (3sec) Front Squat + Front Squat 5x(1+1)@70% - used 185#
EMOM for 5 min of: 8 Thrusters @45-55% - used 35#kb
3 Supersets of:
10 Glute Ham Raise
15-30 Arch Body Rocks or 30s Arch Body Hold
My WOD
3x20 lunge split jumps
2x5 34" box jumps
4x12 GHD situps

Thursday - Rest, Rodney says another 4 weeks or so... bah, crap.

Friday - 500m row warmup
Front Rack Sots Press - 3x3 - 35#kb right arm
Squat Clean & Jerk 4x(3+1)@70-75% - 70#kb right arm
Back Squat (Back Squat 5×3@80% - 2x2@225#, 2x2@240#, 2x2@260#, 1x3@225#
3 sets of KB Complex:
3 Double Russian Swings
3 Hang Squat Clean Thrusters
3 Shoulder to Overhead
100′ OH Carry
50’ Front Rack Lunge
Used 53# kb right arm only. Did 1 set of 50' lunges w 95#bar after.
WOD
3 Rounds for time of:
40 Double Unders
20 Calories on Assault Bike Rower
Rest 30 Seconds
6:13. Did 1 extra round in 9:00.

Saturday - Got in early, cleaning and moving around, 250m row, yoga-ish warmup
12 Days of Christmas - Modified - Partner with Chris
1 - PowerClean - Chris
2 - Deadlift - Me
3 - Pull Ups - Chris
4 - Burpees - Me
5 - WallBalls - Chris
6 - Box Jump - Me
7 - KB Swing - Chris
8 - KB GoodMorning - Me
9 - JumpingRingDip - Chris
10 - GHD SitUps - Me
11 - PushUps - Chris
12 - BackSquat - Me
Used 165# bar, 53# kb. 14:49. Pretty easy till the last round.

Sunday - Rest. 15 min yoga, then 3.25 mile run 8:29 pace.

Monday, December 07, 2015

What day is it???

Monday - Still really sore and tired, almost skipped. Easy movement warmup.
Back Rack Sots Press 3 x 5 - only did 1 set @ 75#, causing shoulder pain
Snatch 7 x 1 60% - 95# - felt snappy, did ~10 sets
Every 30s for 6 minutes (12 rounds): 15 seconds of Power Snatches@40-50% - 75# - 5 each set
Back Squat 5×2@55% - 165#
Bring Sally Up - 45# barbell curls. Easy, but pumped up the forearms!

Tuesday - 500m row warmup,
3 Rounds of:
   60s Handstand Holds against a wall (Face towards the wall)
   30s Rest
   20s Shoulder Taps (alternate between wall facing and facing away from the wall)
   1 minute Rest - shoulder taps facing wall only,
4 Sets of 5-10 Kipping HSPU - worked on keeping butt off wall - 20 reps
3 sets of 10 Strict Ring Dips - no weight, 30 reps, felt good
3×15 Reverse Hyper - 45 reps, red and blue band for resistance
Every 30 seconds for 4 minutes: 15s of Chest to Bar Pull Ups (Kipping) - only first set unbroken, other sets were 2+2, or singles. 32 reps
2000m Row (Time) - 7:43... really slowed with 600 or so left. Pushed the last 100m, but should have started pushing sooner.

Wednesday - Coach 5,6, 500m row, light mobility warmup
Power Snatch 5x1@50% - 75# snappy, light, quick
Squat Clean & Jerk 4x(2+1)@60% - 120# no jerks, left subscap on fire
Weighted Pull-ups 4×4@6 rep max from last week - 1x4@25#, 4x4@30#
Overhead Squat EMOM 6x10 @ 45 - 55% - 100# - rough, quads lit up
Use a more narrow grip than you would for your snatch. Practice snatching the bar overhead using the narrow grip. Also try to point your elbows behind you and push your head forward so the weight locks in, and your arms and lats don’t fatigue.
Metcon (Time) - supposed to be 14.5, but thrusters were not good on shoulder.
WOD
21 Power Snatches 95#
21 Bar Over Burpee
15 Overhead Squats 95#
15 Bar Over Burpee
9 Squat Snatches 95#
9 Bar Over Burpee
7:44 - quads were burning. should have pushed faster on burpees. 10 unbroken on PS, then singles.. bah. All 15 OHS, then singles on last snatch.

Thursday - Rest. Dr B said rhomboids shut off, sub scap is inflamed, causing shoulder pain. Need couple weeks off.

Friday - 500m row, taking it easy today, shoulder hurts.
Front Rack Sots Press 3x3 - did some with just bar
Every 90s for 9 minutes 4 Power Clean & Power Jerk @70-80% - 1x135, 5x155# no jerks
Front Squat 5×2@60% - 155#
4 sets of KB Complex:
5 Double Russian Swings
5 Hang Squat Clean Thrusters
5 Shoulder to Overhead
50′ OH Carry
50’ Front Rack Lunge
35# kbs - oh carry was rough on shoulder. Dr B said should not have done cleans since it engages the shoulder. Need to lay off for 2 weeks.! Argh!
3x 10 GHD situp + 10 back extensions

Saturday - 2.1 mile run warmup - 9:06 pace
Deadlift - 135#x10, 225#x5, 315#x2
8x3@250# every 90sec
WOD
With a Partner: Abi
Row 500m, then –
125 Double Unders 40 Box Jumps - while Partner 2 Rows 500m
50 Back Squat Cleans, partner holds front rack 2 53#kb 135# used 185# - did 5, 10, 8.
50 Toes-to-Bar GHD SitUps, partner hangs from bar - did 20 ghd
Post - 2 x 20 GHD + 20 back ext

Sunday - Crazzy Ugly Christmas Sweater party last night. Tequila, fireball and apple pie moonshine.

Monday, November 30, 2015

Just not right

Monday - 500m row, tried to do more warmup. Messed up left psoas during snatches..
Back Rack Sotts Press 3×5 - 85#
Snatch 7 x 1 @ 78 - 85% - 135# - missed far too many. not getting to hip, or full extension, catching soft.
EMOTM for 8 minutes: 15s of Power Snatches@40-50% 1RM Snatch - 75# 6 reps each, last set 85#
Back Squat 3×6@ 72 - 77% - 215#
WOD
AMRAP in 7 minutes of:
3 Clean and Jerk 135#
3 Toes to Bar
6 C&J
6 T2B
9 C&J
9 T2B.... etc
Should have skipped, left hip feeling messed up. Round of 9 + 10 clean&jerks = 46 reps.

Tuesday - 500 m row, handstand walk practice
4 Rounds of 60s Handstand Holds against a wall, alternate between wall facing and back to wall.
Metcon (AMRAP - Reps)
4 Sets of 5-10 Kipping HSPU - 6 - 7 reps focus on keeping your hips off the wall
3 sets of 5-10 Strict Ring Dips - 10 empty, 10 @ 10#, 10 @ 17# kb
3×15 Reverse Hyper - blue band for resistance
Every 30 seconds for 4 minutes: 15s of Chest to Bar Pull Ups - almost all singles, no cycle.. blah
2 Rounds of:
1000m Row
2 Minute Rest
Your score is your slowest 1000m.
The goal is to hold the same pace you held last week on the 500m rows.
total = 7:28.2 pace - 1:52.0
1 = 3:44.5 pace = 1:52.2
2 = 3:43.8 pace = 1:51.9


Wednesday - Coach, slow warmups, hs walk practice, 500m row
Front Rack Sots Press 3×3 - 95#
Squat Clean from the Blocks at knees 4×3@75-80% - 155#
Bench Press 5×3 @ 175#
Weighted Pull-ups (max weight 6 rep weighted pull up) - worked to 30#, 3x6 @ 20#
Thruster 6x6 @45-55% - 75#
WOD
3 Rounds for time of:
12 Shoulder to Overhead 115#
8 High Box Jump 30″
4 Hang Squat Cleans (Same)
5:51

Thursday - Rest

Friday - 300m row, handstand walk warmup
Split Jerk 5×2 - 3x2@170#, 2x2 @ 185#
Every 90s for 9 minutes (6 sets) 4 Power Clean & Power Jerk, 2@120#, 4@135#
Front Squat 4×4@77 - 82% - 185#
3 sets of KB Complex:
5 Double Russian Swings
5 Hang Squat Clean Thrusters
5 Shoulder to Overhead
50′ OH Carry
50’ Front Rack Lunge
started with 20#, last 2 sets @ 37# kbs
WOD
9 Min AMRAP of:
10 Pull Ups
20 Wall Balls 20-10’
30 Double Unders
30 seconds Rest
4 rounds + 1 rep

Saturday - slow easy warmup, hs walk practice
Bench Press - 3 Attempts at a 10 rep - 135 easy, 165x5... 155x8.... guessing 150# for 10?
Overhead Squat - 20min To Establish Heavy - 135, 155, 175, 190# new PR
30 GHD Sit-Ups - 49 seconds.
With Kent
17min Time Cap
60 - DeadLifts 135
30 - Burpees
60 - Front Squats 135
30 - Pull Ups
60 - Push Press 135
30 - Burpees
AMRAP remaining time
Clean and Jerk 135
Finished 13:xx - 26 reps on C&J

Sunday - Duck hunting with Wyatt. Pretty tired and sore.

Monday, November 23, 2015

Thanksgiving, thankful living.

Monday - 500m row barbell warmup
Snatch Grip Sots Press 3×5 - 80#
EMOTM 8×3@72-80% of 1RM Snatch - 2@115#, 4@125#
Back Squat 3×6@68 - 72% - 200#
WOD
1,000 Meter Row
100 Double-Unders
100 Squats
8:07 - Row was 1:34, double unders went to crap, sets of 10. Squats lit up quads.
PostWOD
3 Supersets of:
13 Glute-Ham Raises
12 Med Ball Overhead Sit Ups
Near max reps of Bar Hanging Hollow Holds

Tuesday - 300m row, kartwheel, med warmup
10 minutes: Hold Ring Support 10s+ Dip Hold 10s+ Support Hold 10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-4 HSPU
+ 2-6 Rounds of 1 Strict Pull up + 1 Strict T2B.
3 hspu, 4 rounds pu+t2b
Spend 7 Minutes Practicing HS Walk
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10lb kb Do 10 per side for each set.
& 30s Static Single Leg Bridge (30s each leg)
3 Unbroken sets of 20-30 ‘Heavy’ Wall Balls 30-10’. Used 35# slamball, only hitting 9 foot. 10 reps.
5 Rounds of:
500m Row
1 Minute Rest
Your score is your slowest 500m.
The goal is to hold the same pace you held last week on the 250m rows.
9:21 2500m r50  average row = 1:52.2
1:50.0
1:49.5
1:55.0 - slowest
1:53.5
1:53.1

Wednesday - Coach 5,6. Some mobility with classes, 500m row, short barbell warmup
Squat Snatch from a deficit 7×1@70-75% - 115# - need to do more, heavier too
Focus on driving through your legs through the first pull, and staying patient through the second pull. Hang Squat Clean 4×3@75% - 135#, quick cycle
Push Press into Jerk (Power or Split) 5x(2+2)@ 155# - tough, but made it.
Bench Press 2-2-2-2-2-2 working up to a challenging - 135, 165, 175, 180, 185#
3 sets of 5-8 Weighted Pull Ups - 3x5@25#, 1x3@35#
WOD
50 Double Unders
Then-
2 Rounds of:
15 C&J (115/75)
5 Pull Ups
10 Push Ups
15 Air Squats
5 Pull Ups
10 Push Ups
15 Air Squats
Then-
25 Burpees
Skipped the wod, but save it for later.
Max effort 1 min GHD situps - 34.5
2 attempts max effort dubs - 96, 86
Max effort T2B - 11
Max effort ring dips - 16, left shoulder hurting

Thursday - Thanksgiving
Team FGB with only 1 person working at a time per team with a continuous clock in 25 minutes. 5 Rounds of 1 Minute Per Exercise and NO Rest Between Rounds
SDHP (75#)  partner holds plank - 32 28 25 20 25
Box Jumps (20#)  partner holds hollow rock - 33 16 32 17 30
Push Press (75#)  partner holds onto bar  hanging - 23 23 20 23 20
Row (Calories)  partner holds superman - 14 13 16 12 17
Wall Ball  (20#)  partner holds squat - 16 20 16 20 15
526 total reps

Friday - 500m row, handstand warmup
Front Rack Sotts Press 3×3 - 95#
Every 90s for 9 minutes (6 sets) 4-5 Power Clean & Power Jerk @62-70% 2x4@120#, 4x5@130#
Front Squat 5×4@73 - 77% - 175#
Interrupted by trouble call, really screwed up the front squat set, cooled down between each. Not happy. Need to try and do something similar to this:
3 Supersets of:10-15 Reverse Hyper
20-40 Hollow Rocks

Saturday - 500m row, feeling slow, down.
Practice 5-8 reps of Skin the Cat
Practice Kip Up Progression for 2 or 3 attempts
5×3 Rack Pulls - 225, 315, 405, attempted 495, no luck. did 405 2 more times
5x3 Deadlift - 285#
Bench Press 4 x 2 80% - 175#
20 MIN AMRAP WITH PARTNER - Kent
20 Partner Wall Balls 20#
*1 person throws, the OTHER person catches.
10 Partner Burpees
10 Alternating Box Jumps 24"
10 High Five Push Ups
7 rounds + 31 reps. Crushed them all!
3 rope climbs with 20# vest

Sunday - 

Monday, November 16, 2015

I can almost smell the turkey!

Monday - 500m row, quick barbell warmup.
Snatch Grip Sots Press 3×5 - 1@65#, 3x5@75#
Snatch - EMOTM 8×3@72-80% of 1RM - 4x3@115#, 4x3@125# - this was a rough workout.
10 Rounds for Time of:
Row 250m
Rest 30s
*Hold the same split for every round, your score is your slowest split of the 10 rounds. 55.5sec
9:02.1 - 1:48.4 avg - r147
53.8 - 1:47.6
53.7 - 1:47.4
53.4 - 1:46.8
53.5 - 1:47.0
54.1 - 1:48.2
54.5 - 1:49.0
55.0 - 1:50.0
54.4 - 1:48.8
55.5 - 1:51.0
54.3 - 1:48.6
Back Squat 3×6@65% - 185# - legs were shaky after the row!
3 Supersets of:
10-15 Glute-Ham Raises - 12
12 Med Ball Overhead Sit Ups
Near max reps of Bar Hanging Hollow Holds (did superman - hollow swings)

Tuesday - Dubs warmup
Spend 10 minutes: Hold Ring Support for 10s+ Dip Hold for 10s + Second Support Hold for 10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
   Handstand Complex
    + 3 HSPU  (stayed on wall last set, had to move ab mat out farther)
    + 4 Rounds of 1 Strict Pull up + 1 Strict T2B.
Spend 7 Minutes Practicing HS Walk - made 2 steps, then last attempt made 4
Every Other Minute on the Minute for 4 Rounds (8 Minutes), complete a max set of Strict Pull Ups right into a max set of Kipping Chest to Bar Pull Ups - 5 strict, 1-4 c2b... they didnt feel good at all.
WOD
50 Wall Balls 20-10’
Then-
5 Round of:
3 Deadlifts 275#
6 Burpee over the Bar
Then-
Run 800m
12:04 - wallballs 25, 10, 15. Deadlifts singles, paced too much on burpees. 7:39 finish 5 rnds. Run was slow.

Wednesday - Coach 5,6. Easy movements, 500m row, barbell wamup.
Squat Snatch from a deficit 7×1@70-75% - 2 mats (~1.5") - 115# - left side was moving only. weird.
Hang Squat Clean 4×3@70% - 120# - felt easy, quick cycle.
Push Press into Push Jerk 5x(2+2)@ 3RM - only used 145#, felt decent
Bench Press (3-3-3-3-3 working up to a challenging - 135, 155, 165, 175, 185# - 3RM PR
Weighted Pull-ups 3 sets of 5 - 25# - 2 superset of 10 30# hammer curls.

Thursday - Rest. 4min planks, 3 sets of curls. 5 min yoga

Friday - 500m row + barbell warmup, slow warmup waiting on Kent
Front Rack Sotts Press 3×3 - 85#
Every 90s, for 9 minutes (6 sets) 5 Power Clean & Power Jerk @60-65% 2@115#, 4@120#
Front Squat 4×4@70% - 165# - zombie squats to save shoulder
3 sets of Max Strict MUps - worked seated transition drills
3 Supersets of:
15 Reverse Hyper
30 Hollow Rocks - rocks were rough.
WOD
AMRAP in 3 Minutes of:
10 Kettlebell Swings -American Style 70#
15 Toes to Bar
30 Double Unders
Then, Rest 1 Minute
Then, AMRAP in 4 minutes of the same
Then, Rest 2 Minutes
Then, AMRAP in 5 minutes of the same
*Pick up where you left off on each round.
5 rounds + 16.  Dubs were all unbroken. Got 9 unbroken 1st round of ttb. Tried to get 5 each round, but most were singles. slow.

Saturday - 500m row minimum warmup
Holleyman
30 Rounds for time of:
5 Wall-Ball Shots, 20#
3 Handstand Push-ups
1 Power Clean, 225# - 160#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004.

Maj. Joe Warren Memorial Brew in the Lou Ruck.

Sunday - Rest day. Neck is sore, ear is clogged, right trap super tight.

Monday, November 09, 2015

Я не говорю русский

Monday - 500m row, random warmup
Snatch 5×2; 2@65% - 100#, 3@70% - 110#
Clean and Jerk 4×1@70% - 135#
Shoulder Press (work to 5RM - 75, 85, 85. Did 5 push press @ 95#, 1@145#
Back Squat 4×2@50% - 145#
Glute-Ham Raises (3 Sets of 10-15 Glute Hamstring Raises - 12, 10, 10 - no weight, but felt good
WOD
6 Minute AMRAP of:
5 Power Cleans 135#
5 Front Squats (Same)
5 Shoulder to Overhead (Same)
5 ‘High’ Box Jumps 30″
3 rounds + 4 reps. These got heavy quick, even front squats sucked. First jump was SKETCHY!

Tuesday - Late night, really tired. Feeling down. 500m row warmup
Spend 10 minutes with the following complex: Hold Ring Support for 5-10s+ Dip Hold for 5-10s + Second Support Hold for 5-10s. Goal is to complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-3 HSPU
+ 2-4 Rounds of 1 Strict Pull up + 1 Strict T2B. - 2 hspu+3pu+t2b each round.
3 sets of 100′ Farmer Carry - 2x 72#+17#kb = 180#
Front Squat 4×2@60% - 145# felt great, last 2 frenkensquat to save shoulder pain
8 Rounds of: Run Row 1 Minute out, rest 15 Seconds, 1 Minute Back - 4177m
270,275.282,269.278,263.271,262.245,264.266,257.230,254.249,242. -
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10 lb KB. Do 10 per side for each set.)
& 30s Static Single Leg Bridge (30s each leg)

Wednesday - Coach 5,6am. 500m row, 400m run, track warmup
Snatch 4×2@55% - 95#
Clean and Jerk 4x(2+1) @60% - 115#
Push Press 4-6 sets working up to a 3 rep max - 95, 115, 135, 2@155
Back Squat 3x2@40% - 115# - used a band for 2 sets
3 Super Sets of –
10-12 Double Kettlebell Floor Press
& 8-12 Strict Ring Rows
“Death By Burpee Over Box and Chest to Bar Pull Ups”
With a running clock, complete:
1 Burpee Over Box on the first minute
2 C2B Pull ups on the second minute
3 BOB on the 3rd minute
4 C2B on the 4th minute.
etc….
12 rounds + 11 reps.

Thursday - Rest day, some curls, 4min planks

Friday - 500m row, 200m run + track warmup + 200m run
­8 reps of Skin the Cat - pushed the end range, got through further
4 sets of 6 reps of Dragon Flags
Run out 2 min rest 30 sec run back 2 min, repeat 3 total rounds
Reverse Hypers 3 sets of 15­ reps - used blue band for resistance
30 Muscle Ups for time
Or AMRAP in 6 min of max Muscle Ups - Worked on MU swings.

Saturday - 500m row, track warmup, fast barbell warmup. Max Out Day.
1RM Snatch - Felt heavy today, worked up to 145. Attempted 155 multiple times. First couple times felt horrible, after 3 tries, actually started feeling better. Pull was MUCH better and quicker through the middle. Never got it, always failed right shoulder after making catch. Caught 160 in bottom, but failed to stabilize it as well. But 160 pull felt very good.
1RM Clean and Jerk - Started at 155, 160, 185, 195 (felt pretty ok...) First attempt 200, clean felt great, jerk failed, did not explode or drop under well enough, Second try went perfect. 200# new PR.
1RM Back squat - 135, 185, 225, 255, 275, 285# new PR
Headed to Tag Team Throwdown to watch. Took Y to skate park, then tossed the lacrosse ball, then to his soccer game. Tough loss, they dominated the whole game, mistake late, lucky goal.

Sunday - rest. Cooking at Brian and Jamis. Oatmeal crust pizza, almond butter, banana bread, waffles were awesome.

Monday, November 02, 2015

Damn Morgan!

Monday - 500m row, track warmup, 200m run
Power Snatch 3 EMOM for 8 minutes @72-80% of 1RM Full Snatch - 2x3@115, 1x3@120, 5x3@125 - these got pretty messy, spreading legs instead of dropping under. Did not make it to 80%
Pause Jerk 4×2@80-85% of 1RM Jerk – 3 sec pause - 2x2@155, 2x2@160#
Shoulder Press (4×5) - Only got 2 sets, failed miserably. 2x4@95#
Back Squat 3×10@70-73% Up 10-20 lbs from last week - 195#
Good Mornings 3 sets of 5-8 - 3x6@95#

Tuesday - 500m row, track warmup, 200m run.
Spend 10 minutes with the following complex: Hold Ring Support for 10s + Dip Hold for 10s + Support Hold for 10s. Complete a complex every 90 Seconds.
3 Sets Supersets of –
Handstand Complex
+ 1-3 HSPU
+ 2-4 Rounds of 1 Strict Pull up + 1 Strict T2B. - did 1,2,2 hspu, and 2 pu+t2b each.
4 sets of 80′ Farmer Carry - 4x80' @ 250# - 2x72#kb+2x53#kb
Front Squat 4×2@70% - 2x2@ 165#, 2x2@185#
3 Supersets of –
10 Side Plank Rotations each side. Hold a 10-20 lb Dumbbell with your reaching arm. - 2x5# plates
& 30s Static Single Leg Bridge (30s each leg)
WOD
4 Rounds for time of:
12 Wall Balls 20#
8 HSPU
4 Chin Ups
6:32 - some of the hspu started with head on mat instead of lowering

Wednesday - Coach 5am, 6am. 100 jumping jacks, 500m row
Snatch 4×2@80-88% - 95, 115, 125, 4x2@135# - felt great, quick through middle, solid lock.
Clean and Jerk 5x(2+1) 2 sets@83%, - 155# 2@88% - 165#, 1@90% - 175#, jerk was slow, weak
Push Press 4×3@ 140#, left shoulder painful
Back Box Squat 5×5 - 215#
3 Super Sets of –
10-12 Double Kettlebell Floor Press
& 8-12 Strict Ring Rows
WOD
50 ab mat situps
10 ring push ups
40 ab mat situps
10 ring push ups
30 ab mat situps
10 ring push ups
20 ab mat situps
10 ring push ups
10 ab mat situps
10 ring push ups
5:58

Thursday - Rest. Dr Rod - sub scap, teres messed up, very tender.

Friday - 500m row - left shoulder is pretty messed up.
Front Rack Sots Press 3×5 - 2@ 45, 1@65 - going easy on
Power Clean & Power Jerk + Split Jerk 4x(1+1+1)@80 - 4x1@150#, 1x1@155#
Strict DB Press 4x5 - 40#, right arm only
High Bar Back Squat 8×3@83-88% - 235#
3 sets of 10 Weighted Hip Extension - 1x25#, 3x45#
Metcon
7 Minute EMOM of 4 Squat Snatch @40-50% of 1RM & 4 Burpees - 75#. easy moves

Saturday - Sandbag Mile
Gym first - 500m row, 6x2 Deadlift 3" deficit - 265#
Sandbag Mile - 100# bag, had the flag for first half, then gave to Y.
WOD - Partner with Kent
For time
50 Deadlifts 95# - 10, 15
50 Box jump 20 - singles
50 KB swings 53# - 15. 10
50 Knees to elbows - 10, 10, 10
50 Sit-ups - 15, 15
50 Pull-ups - 10, 5, 5, 5, 5
50 Thrusters 45# - 15, 10
50 Wall ball 20# -
50 Burpees - 10, 10, 5
50 Double-unders - all
16:20

Sunday - all rest. - hoping shoulder will feel better soon

Monday, October 26, 2015

Haunted week from hell.

Monday - 500m row, barbell warmup
Power Snatch - 3 EMOM for 6 minutes @70-75% of 1RM Full Snatch - 5@115, 1@120 - rough. right shoulder was weak, not stable.
Pause Split Jerk 4×2@75-80% of 1RM Jerk – 3 sec pause - 2@140, 2@145#
Shoulder Press 4×5@5-15 lbs down from your 5RM - 80#, not horrible, not great
Back Squat 3×10@67-70% (Up 10-20 lbs from last week - 185#, last 4-5 each set were tough
3 Supersets of –
10 Glute-Ham Raises
& 5-8 Strict Toes to Bar
Had to use red bad, hams were screaming
WOD - "2013 Regionals Event 5”
21-15-9 reps for time of:
Deadlift 275 225#
Box Jumps 30" 24”
5:36 - went light and short, trying to ease back in and not kill myself first day.

Tuesday - 500m row
Spend 5 minutes holding Ring Support - 6 rounds 25sec on, 25sec off
Spend 5 minutes holding the Bottom of the Dip - 5 rounds 25 sec,
Metcon (No Measure)
3 Sets Supersets of – Handstand Complex and near max reps of Hanging Hollow holds
5 Sets of 5-10 ‘Kipping’ Chest to Bar Pull Ups & 4-8 Kipping Handstand Push Ups
5x6 of each (1 more rep than last week) 60 total.
5 sets of 40′ Farmer Carry (Start at your 3rd weight from last week, increase)
2x70#kb=140#, 2x53kb+53kb=212#, 2x53+53+17=246, 2x70+53=246, 2x=70+53+17=280
Front Squat 4×2@70% - 3x2@165, 1x2@185# - all felt good and quick, hook grip
Run out for 3 minutes, rest 1 minute, then run back to starting point. Rest as needed, then repeat, this time with 30s rest before returning. Try to run out the same distance on the 2nd set as you do on the 1st set. - Ran 700-750mx2 first part, then rowed second part, 778m+720m. 3000m total est.

Wednesday - 5am6am coach, 500m row, barbell warmup
Snatch 4×2@75-85% - 3x2@125, 1x2@130 - felt good, hitting hip pocket
Clean and Jerk 5x(2+1) 2 sets@80%, 3@80-85% - 2x2@155, 3x2@165 - power first rep, felt good, split was not great on right side, but acceptable.
Push Press 4×3@5-15 lbs down from your 3RM - 2x3@135, 2x3@140 - better than expected
Box Back Squat 5×5 - 205# - need to rotate box and work on staying upright!
3 Super Sets of –
3-8 Strict Ring Dip & 8-12 Strict Ring Rows - 6 - 7 dips, 10 rows - dips felt very strong!
EMOTM for 5 minutes of: 2 Reps of 1 Front Squat to Overhead + 1 Back Squat to Overhead @30-40% your 1 RM Back Squat - used 95#, felt smooth and snappy, could have gone heavier.

Thursday - Rest. Played soccer with Y. Legs are abnormally sore. Compression shorts and compex.

Friday - 500m row, track warmup
Front Rack Sots Press 3×5 - 75#, felt solid
Power Clean & Power Jerk + Split Jerk 4x(1+1+1)@75% - 145#
Strict DB Press 4x5 - 2x5@40#, 2x5@45#
High Bar Back Squat 8×3@82-85% - 225# - felt ok... legs were tired
Reverse Hypers 3 x 12 - purple band
WOD
AMRAP in 11 minutes of:
5 Squat Clean Thrusters 115#
15 Pull ups
5 Squat Clean Thrusters (Same)
50 Double unders
30 Second Rest
3 rounds even (6 sec of the rest.) Took thrusters as singles, felt pretty good actually. Last 5 pull ups were rough each round.

Saturday - 1000m row
Deadlift 5 x 2 3" deficit 75% - 255#
Bench Press 5 x 5 80% - 165#
Complete 20-30 HSPU - EMOM of 20s work/40s rest - 25 total. Took 7 rounds, but first round was only 1. Then 5, 4, 4, 4, 4, 3.
Post - 4 Rounds - 5 strict c2bar - purple band. + 5 ring dips 20# vest.
4 rounds - 20 ghd sit ups, 20 back extensions, 30 sec 45# weighted plank.
200m walk with 100# sand bag.

Sunday - Rest day. Shoulders are LIT UP! Front point of shoulders.

Monday, October 19, 2015

Begining a new cycle

Monday - 5 min row - 1240m barbell warmup
3 Power Snatch EMOM for 6 min @ 65-70% - 3@ 105#, 3@ 115#, felt snappy
Split Jerk 4×2@75% of 1RM Jerk – 3 sec pause - 135# a little light, but felt good and solid.
Shoulder Press (Strict Press 5-5-5-5 up to a 5RM - 85, 95, 95, 100 failed @ 2, 95 failed @ 4
High Bar Back Squat 3×10@62-65% - 175#
Good Mornings 3 Sets of 8-10 - 85#, felt pretty good, good depth
Hollow Rocks EMOTM of 30s on/30s off for 5 minutes

Tuesday - 200m run, track warmup, 200m run, 500m row.
Spend 5 minutes holding Ring Support - 6 sets 20-25 sec each
Spend 5 minutes holding the Bottom of the Dip - 5 sets 20sec each
3 Sets Supersets of –
Handstand Complex & near max reps of Hanging Hollow holds
5 Sets of 5-10 ‘Kipping’ Chest to Bar Pull Ups & 4-8 Kipping Handstand Push Ups
5 x 5 of each. Could not get the rhythm on C2B going.... bah.
5 sets of 40′ Farmer Carry (increase weight per set)
2x53#kb, 2x70#kb, 2x53+35#kb, 2x95#bar, 2x115# bar
Front Squat 4×2@70% - 3x2@165# felt easy and fast. 1x2@ 185#
2 Rope Climbs EMOTM for up to 4 minutes - felt good.
1-Mile Run (Time)
Rest 2 minutes, then
2000m Row
6:46 - Ran with ABell, took it easy first half, pushed a little on return, fast last 400m? felt great.
7:43 - Row was rough keeping under 2 pace. Opened 145-148, eased up to try and keep 150 as long as I could, kept drifting up to 2.
skipped:
3 Supersets of
10 Side Plank Rotations each side  (Hold a side plank and Reach your top arm under your body and then return with you top arm stacked over your shoulders reaching for the ceiling. That is one. Do 10 per side for each set.)
& 1 minute Static Bridge Hold (Keep your feet under your knees and squeeze your glutes to push your hips to the ceiling. Also, tightly hold a yoga block or a softball between your knees)

Wednesday - Coach 5,6 - mobility with class, 700m row
Snatch 4×2@75-80% - 2@115, 120, 125
Clean and Jerk 5x(2+1) 2@75% - 145#, 3@80% - 155#
Push Press 3-3-3-3 up to a 3RM - 95, 125, 145, 1@160, 2@155.
Back Box Squat 5×5@70-73% - 195# felt awful, struggle to keep chest up and not rock forward
3 Super Sets of –
3-8 Strict Ring Dip, with Good Support Position at the top
& 8-12 Strict Ring Rows - 6,6,7 dips, 10,10,10 rows
WOD - “Wolfthorn”
3 Rounds for time of:
4 Squat Snatches 115#
5 OHS (Same)
6 Clean & Jerk(Same)
7 Thrusters (Same)
18 Burpees
Rest 1 minute
3:25 - only did 1 round. Feeling pretty beat up.

Thursday - sick

Friday - sick

Saturday - sick

Sunday - sick

Monday, October 12, 2015

When even the deload week feels heavy

Monday -
Snatch Grip Sots Press 3×5@~40% of your 1RM Snatch - 2x3 @ 75#, dropped 2x5 @ 65#
Power Snatch (drop set of 2 Power Snatches@60% - worked up to 125#, looked awful, felt awful. Struggled staying upright, feet starfish. Dropped to 95# for 2, felt smooth and fast hips.
Back Squat 5×2@65% - 175# felt good, no gear.
No lifting equipment for these, focus on speed while maintaining an upright torso
Glute-Ham Raises (3 Sets of 15-20 Reverse Hypers) - 25# slam ball between feet.
WOD
7 min AMRAP of:
8 Burpees
6 Muscle Ups Chest2Bar
8 Heavy KB Swings 70#
4 rounds + 2
Did some strict handstand negatives.

Tuesday - 400m row, 400m run, shoulder mobility
2 Sets of Max Kipping or Butterfly C2B Pull Ups - kipping 2x5
Snatch (work up to 70%, then 3 singles at 60% - worked to 115, 1x3@95#
Focus on technique; vertical bar path and speed under the bar
Max Yoke Carry - 331# 100' (50' down and back)
Metcon
With a running clock complete 3 Rounds rotating every 3 min between:
Rower*
DU
5 Burpee Pull Ups and 6 Weighted Step Ups
*Work at 75% capacity for 1 min 40s, Sprint for 20s, 40s at 75% effort, 20s Sprint
This was rough. did 4 rounds of burpees first round, only 2 other rounds.

Wednesday - Coach 5am, 6am. 400m run, mobility, 500m row, barbell warmup.
Snatch warmup - 85, 95, 115, 125.
Snatch (15 EMOM) - went every 2 min - 130, 135, 140, 145, 150, 155#. Failed 160# x 4 times
Front Squat (work up to a single at 80% - 135, 155, 175, 195#
5 min EMOM of 15s of Clean & Jerks@50-60% of your 1RM C&J - 115# - 3, 4, 4, 3, 3.
Sled Drags@20-30% Bodyweight 4x100m Sprints Rest between as needed - 5 sprints 45#

Thursday - Rest. Lori surgery.

Friday - 200m run + active warmup.
Clean and Jerk warmup - 95, 115, 135, 150
Clean and Jerk Lift - 165, 175, 185, 195# PR, 200 - got the clean, just missed the jerk. 2 more fails at the clean.
Squat - 1RM - 135, 185, 225, 245, 265, 275#PR, 285 failed, 280# PR

Saturday - 1660m row - 6:43? movement warmup
Teams of 3: only 2 me and Tony
AMRAP 7: Strict Press
50 Reps 65 -
50 Reps 75 -
Max Reps 95
-3 Minute Rest-
AMRAP 7: Back Squat
50 Reps 95
50 Reps 135
Max Reps 155
-3 Minute Rest-
AMRAP 7: Power Clean
50 Reps 95
50 Reps 115
Max Reps 135
strict press sucks, could only get 4 reps at 95 each turn. depressing. squats were easy, quads pumped, cleans felt great, 10s,

Sunday - rest day. easy jog and soccer warmup with Y.

Monday, October 05, 2015

Last Heavy Week... and Walking Dead.

Monday - 500m row, pretty good movement and barbell warmup
Snatch Balance 3x3 80-85% of 1RM - 125#, used a little heave, but caught good.
High Hang Snatch 4x2 72-80% (Increase 5-10#) - 125#, some of these felt great.
Snatch Grip Deadlift 4x3 108% of 1rm Snatch Increase 5-10# - 195#
Pause for 3 seconds at each of the following positions: 1 inch off the ground, At the knee, At the hip.
Overhead Squat - 10s Pause 3x1 go up 5# from last - 180# - stood up, then dropped it, felt solid
3 Sets of 10-15 Reverse Hyper Super Set with 10 Burpees
Metcon
10 Rounds
250m Row
30s Rest
8:51
total time 13:51 34 strokes avg pace 1:46.2 - rest = 152m
51.6    36spm
52.0    36spm
52.3    34spm
52.3    34spm
53.4    34spm
54.1    33spm
54.2    34spm
53.7    33spm
54.3    33spm
53.0    34spm

Tuesday - 400m run, dynamic warmup
Lat Mobility - https://www.youtube.com/watch?v=LuJcHe_EebA
Weighted Pull-ups (3-3-3-3-3) - 4x3 @25#, 1x3@35#
Yoke Carry 80' - 240#, 330#, 40' @ 385#
WOD
"Lose Yourself"
3 Rounds for time of:
8 Deadlifts 225#
12 Chest to Bar Pullups
8 KB Ground to OH 35#
200m Run
7:37 - nice and easy pace, c2b fell apart, had to resort to singles

Wednesday - Coach 5am6am, 200m jog, dynamic warmup, burgener
Snatch Complex 5 sets at 85% - 135# felt good, 2&3 were perfect in hip pocket. 4&5 were off a bit
Clean Complex 5 sets at 85% - 175# felt pretty good, decent snap, elbow is pretty sore
Snatch Grip Push Press (3 x 8 Increase 5-10 from last time - FAIL. 140# - 5, 4, 3 reps... failed each set.
Back Squat 3 x 5 80-88% increase 5-15 from last week - 235# felt heavy
2 Sets of: (did 3 sets!! oops!) THESE SUCKED (box step ups)
10 Single Leg DB Deadlifts 1x35#kb
Superset with 10 Alternating Leg Double DB Box Step ups 10 per leg - 2x35#kb
Metcon
For Time:
40 Cal Assault Bike
2 min rest
30 Cal Assault Bike
1 min Rest
20 Calories
30s rest
10 Calories

Thursday - Rest. Did 5min plank, some mobility, saw Rodney.

Friday - 500m row, 400m run, little bar warmup
3 x 5 Tall Clean go up 5lb from last week - 145# felt good
Clean from the Blocks + 1 Jerk 4x(1+1)@90-95% - 185#, felt good for most, missed last jerk
3 Position Clean DL 3×3@113% of your 1RM Clean - 235#
3sec Tempo 4x3 go up from last week (80-88%) - 215# not a great tempo, but felt WAY better than last week. still not where it should be
3 Rounds of:
8-12 Kettlebell Strict Press Superset with
5-10 Strict Chin Up - used 35# kb. 9+10, 10+8, 9+8.
WOD
3 Rounds for time of:
500m Row
10 HSPU
15 T2B
12:17 - rough... shoulders were weak, broke at 6 hspu each round, got 5-6 ttb then broke. better.

Saturday - 500m row 1 mile run warmup. Cartwheels and shoulder mobility
Spend 7 minutes working up to a high Seated Box Jump - 38" (2x45) had a little more
Set the seat height so your hips are just below the top of your knee
Bench Press 5 x 5 @ 80% - 160#
Power Clean 4 sets working up to a Max Power Clean + 3 PP. Failed 2 attempts at 145. Made 135#. Then got 1 PP @ 145, failed second.
Power Clean 155, split jerk 155, power clean 175#, just missed split jerk.
3x8 strict c2b (w 2 red bands) + 8 strict ring dips + 15 ghd sit ups
2x3 20# vest pull ups + 3 20# vest ring dips

Sunday - Went for 3.1 mile run, 8:02 avg pace, pushed mile 2 rest was easy.



Monday, September 28, 2015

Watch me snap... watch me shuffle.

Monday - Coach 5,6am. 500m row warmup. mini barbell warmup
Snatch Balance 3x3 75%-80% of 1RM - 115#
Hang Snatch 3 x 3 71%-77% (Increase 5-10#) - Supposed to be high hang. Took from block at knees. 120#
Snatch Grip Deadlift (4 x 4 3 105% of 1rm Snatch - 185#, only did 3 reps.
Pause for 3 seconds at 1 inch off the ground, At the knee, At the hip
At the first pause 1 inch off the ground, focus on a tight back, shoulders pulled
down and back, and shoulders positioned just in advance of the bar (NOT behind
the bar). During the pause at the knee, keep all the positioning from the first pause,
and make sure your knees are pulled far enough back that they allow a vertical bar
path, and you can feel your hamstrings engaged. Your finish position will be the
same as your power position, meaning the bar is in the hip crease, and your hips
and knees are not fully extended. This is the same position you used to start your
snatch from the hips earlier.
Overhead Squat (10s Pause 4x1 go up 5lb from last week - 175#
Bent Over Row (3×10 Barbell Bentover Row (Challenging weight)) - 125#
WOD - 10 Minute AMRAP of:
50 Double Unders
50’ Double DB Overhead Lunge (45/25) 35#kb
20 T2B
2 rounds + 50dubs + 35' lunges

Tuesday - Coach 5am,6am. lunges and hip stretch
4 Rounds of:
6 Dragon Flags Superset with
8 Ice Cream Makers
https://www.youtube.com/watch?v=Tb3cmA5sAx8
Yoke Carry (2x100′ Yoke carry) - 1@231#, 1@261#, 1@261+20#vest. (bar+2x53# kb on chains)
Death By Burpee Pull Ups-
Start with 1 Burpee Pull Up on minute 1
Complete 2 Burpee Pull Ups on Minute 2
3 BPU on min 3
4 BPU on min 4
5 BPU on min 5
…etc. until you can’t complete the reps in that minute
*The pull up bar should be 6” above your reach - 9 rounds + 8 reps
Sled Pull (3 Rounds of 300m Sled Pull@15-20% Bodyweight)
Used sled + 45# plate (105#) - pulling backwards lights up the quads!

Wednesday - 400m row, crappy nothing warmup
Snatch Complex (5 sets at 80-85%) - 130#
Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Snatch from the knee (Increase 5-10lbs from last week)
Clean Complex (5 sets at 80-85%) - 170#
Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Clean from the ground (Increase 5-10lbs from last week)
Snatch Grip Push Press (3 x 8 Increase 5-10 from last time) - Could not increase, failed 140#@6, did 3x8@135#
Back Squat (3 x 5 75-85% increase 5-10 from last week) - 225#
3 Rounds of 10 Barbell Good Mornings superset with 10 GHD Sit ups - 95# good mornings
WOD
3 Rounds for time of:
500m Row
21 Burpees
12 ‘Heavy’ Kettlebell Swings 70#
12:11 - Row got slow quickly, started 1:45ish first round. Tried to stay steady on burpees, really felt this in the posterior.

Thursday - Rest day. Some juggling with Y.

Friday - 400m run, minor warmup
High-Hang Clean (3 x 5 Tall Clean go up 5lb from last week) - 140#
Clean (1 Clean from the Blocks + 1 Jerk 4x(1+1)@85-92%) - 175# (2 and 4 jerk felt great, 1, 3 weak)
Clean Grip Deadlift (3 Position Clean DL 4×3@110% of your 1RM Clean) - 225#
Front Squat (3sec Tempo 4x3 go up from last week (75-80%)) - HORRIBLE, EPIC, FAIL. 220 failed at 2, 215, failed at 2, 4x3 @ 205#... felt weak!!
3 Rounds of:
8-12 Kettlebell Strict Press Superset with
5-10 Strict Chin Up - did 3x10+10 35# kb.
100 Calories on the Assault Bike
5:08 - 1399m

Saturday - 400m row, 400m run, handstands and movement warmup
Snatch - 4 x 1 Progress to Heavy - 95, 115, 135, 145, 155 fail, 160 fail. Could not get 155 today, felt heavy and slow, not opening full hips, no extension or explosion.
Clean - 4 x 1 Progress to Heavy - 135+jerk, 155+jerk, 175 jerk failed.
WOD
7 Min AMRAP of:
4 Shoulder to Overhead 135#
8 Hang Power Clean 135#
12 Deadlifts 135#
3 rounds + 5 - felt horrible, slow. Could not get HPC correct, kept bending at hips.
Post - worked 3x5 chest 2 ring pull ups + ring dips. Then transitions and feet on box muscle up work.
1 mile run - 6:24

Sunday - 

Monday, September 21, 2015

Back at it...soooo heavy.

Monday - 500m row, barbell warmup
Snatch Balance 3x3 75% of 1RM - 110# - felt good, some minor dip heaves
Hang Snatch from High Hang 4 x 3 70% - 115# - felt good on most, couple got loose in bottom
Snatch Grip Deadlift 4 x 3 105% of 1rm Snatch - 205#
Pause for 3 seconds at each of the following positions: 1 inch off ground, At the knee, At the hip.
At the first pause 1 inch off the ground, focus on a tight back, shoulders pulled down and back, and shoulders positioned just in advance of the bar (NOT behind the bar). During the pause at the knee, keep all the positioning from the first pause, and make sure your knees are pulled far enough back that they allow a vertical bar path, and you can feel your hamstrings engaged. Your finish position will be the same as your power position, meaning the bar is in the hip crease, and your hips and knees are not fully extended. This is the same position you used to start your snatch from the hips earlier. - Need to keep back tighter off the ground.
Overhead Squat (10s Pause 5x1 go up 5lb from last week - 170# - These were HORRIBLE! :)
Snatch (EMOM for 5 Minutes 3 Unbroken Sqt Snatches 125# - missed a couple, quads were fried.
WOD - Skipped
4 Rounds for time:
6 OHS (135/85)
8 T2B
12 Box Jumps (24”/20”)
4x20’ Down & Back High/Low Sled Push (+140lbs.+90lbs) [That’s 4 20’ RoundTrips]

Tuesday - 500m row warmup
Warm up your shoulders, then do 5-10 Skin the Cats
Practice Kip Up Progression for about 7-10 minutes
Progression 1 - https://www.youtube.com/watch?v=0Ygw8XRRDGw
Progression 2 - https://www.youtube.com/watch?v=qA9uuvIuLQw
Progression 3 - https://www.youtube.com/watch?v=9vq2XAxgyNQ
These were kinda fun, did not land one, but fun.
3 x 15 GHD Situps
Yoke Carry 3x80' - 241# (135 bar + 2x53#kb)
WOD
Death By Push Pull-
Start with 1 C2B Pull Up on minute 1
Complete 2 Push Ups on Minute 2
3 C2B on min 3
4 Push Up on min 4
5 C2B on min 5
...etc. until you can't complete the reps in that minute
Round of 13 last rep was a miss, but then did 14 push ups + 6 more c2b.

Wednesday - Coach 5,6 am. Gradual warmup, 300m row, then barbell.
Snatch Complex - 5 sets at 78-82% - 125#
(Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Squat Snatch from the knee)
(Increase 5-10lbs from last week)
Clean Complex - 5 sets at 80% - 165#
(Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Squat Clean from the ground) (Increase 5-10lbs from last week)
Snatch Grip Push Press 3 x 8 Increase from last time - 125, 135, failed 145, 135#
Back Squat - 3 x 5 75-85% just increase from last week - 1x205#, 3@215#
Metcon
3 sets working up to a strong effort of:
3 Thrusters
6 Hang Cleans
9 Deadlifts
115#, 135#, failed 145, did 135# again.
Metcon (cool down)
40 Calories on the rower, rest 2 minutes, 40 Cal on the rower
1:40ish first, 1:50ish second.
Body really feels beat up, a good sore, but beat.

Thursday - Rest. Saw Rodney, did nothing.

Friday - 500m row + 200m run warmup
3 x 5 Tall Clean go up 5lb from last week - 135#
1 Clean from the Blocks + 1 Jerk 4x(1+1)@83-85% - 165# felt good! holy crap
Front Squat (Tempo 4x3 go up from last week - 205# not as bad as last week. but NO tempo....
3 Sets of 8-12 reps of 'heavy' Shoulder to Overhead. Increase weight each set of 8-12 reps. Only go up in weight if you got 12 reps on the previous set. 1x10 @ 135#, 1x12 @135# felt good, faster tempo. took too long of rest... last set was cold, failed 145@4? then did 6@135.
WOD
6 Min AMRAP of:
8 Burpees
12 KB Hang Snatches 53#
4 rounds + 15 reps.... should have moved faster...

Saturday - 400m run warmup + 100m + 100m run sprint.
10 Minutes of Pistol practice or 10 minutes working up to a Heavy KB Pistol for 2 on each leg
18#kb, 25#kb, 35#kb, 45# plate.
Superset 3 Rounds of:
5 Strict Press 75, 95, 95, 105 (failed at 3)
10 Strict Pull Ups - did 2 strict c2bar
WOD - Diane
21-15-9
Deadlifts, 225#
Handstand Push-ups
9:24 - 10 sec slower than best time. HSPU were slow.
Post - did 5-6 sets of 5 TTB. Worked on banded lat pull downs.
3x10 25# back extensions. 3x10 GHD situps.

Sunday - Planned on walking the dogs.... but damn my butt is sore.  Rest day. Worked on the barbells and attempted to make wood plates... failed.

Saturday, September 19, 2015

Atlanta Week 2

Monday - Early flight. Top Golf with Cook. Hit a couple hundred balls. Good time, late night.

Tuesday - Short session in hotel gym, 3x8 30# curls+press+rows+squats. Walk to work, then back to hotel and to Chuys for dinner. 3.65 mi total.

Wednesday - Morning 4.1mile run. 8:27 pace. Walk to work, back to hotel. After diner, walked to Target and back. 2.1 miles.

Thursday - Quick workout in the room. 100 airsquats, 5min planks, push ups and tri dips. Walk to work and back, then to Uncle Julios for dinner and back. 3.4 miles.

Friday - Morning 4 miles, 8:45 pace. Hit the gym after getting back.
Hang Clean TALL 3 x 5 75% - 125#
1 Clean from the Blocks + 1 Jerk 4x(1+1)@80% - 155# (last round 165#)
3 Position Clean DL 4×3@103% - 215#
Front Squat - Tempo 4 x 3 - 195# (first set 205# was miserable, felt way too heavy.)

Saturday - barbell warmup
Snatch Balance 3×3@65-70% - 105#
High Hang Snatch from Hips 3×3@65% - 105#
WOD1 - Amanda
9-7-5
Muscle-ups SUB-Chest 2 bar pullups + Ring Dips
Snatch, 135# - SUB 125#
9:54 - snatch got nasty, failed 2 during 7 round.

WOD2 - Partner with Andrea
50 alt Box Jumps 24″
25 Unison Burpees
50 KB Swings (25 reps each) 53#
25 Medball pass sit-ups 20#
100m  Leap Frog
50 alternating Power Cleans 135#

Sunday - 3.1 mile run, 8:06 pace. Fastest mile pace in a looong time (7:30s)

Monday, September 07, 2015

Wreaked week

Mon - Fri - Out of town. Got a little easy run in fri morning. Lots of sitting.

Saturday - Barbell warmup. Then work up to
1RM Snatch - Did a couple at 75, 95, 115. Hit 135# twice. Then hit 155# without a ton of struggle. Decided to go for 165# next, just missed a number of times, some stripper butt lifting, need to get back to better form and I would have it.
1RM C&J - A little rushed for time so hit 135, 155, 175, 185# was pretty rough, attempted 195#. The clean was GOD AWFUL! Gave up and missed the clean completly.
Coached 8am class, then got 9am class going. Last heat of 9am jumped in to do the wod.
Fight Gone Bad - 5 Rounds 1 min each station
Wall Balls
SDHP 75#
Box Jumps
Push Press 75#
Row Cals
1 min rest
286 reps. New PR

Sunday - McQuays BBQ , ate wayyy too much fried fish, drank too many beers, had a little apple pie moonshine, some deserts, and guac deviled eggs!

Monday - 1 mile run warmup
Ashley White - Hero WOD
5 Rounds For Time
3 Rope Climbs
10 Toes To Bar
21 OH Walking Lunges #45
400m Run
22:32 - Push pretty hard, almost hit the limit, pretty spent afterwards!

Tuesday - warmed up with multiple sets of dubs, 50, 30s, 25, 30.
3 super sets of:
- Hand Stand Complex (Wall Walk, 5 sec Handstand Hold, 5 sec with each leg off the wall, walk back down) - https://youtu.be/61NsZtb56aM - worked on coming off the wall balanced
- Near max Reps of Hanging Hollow Holds (Depress Shoulders, Lift Legs, Hold for 5 seconds)
https://www.youtube.com/watch?v=oo4y_nxsRjk
Yoke Carry (5 x 50') - 211# - 2x45# + 2x53#kb
Metcon - 200-250 Hollow rocks in as few sets possible (Don’t do more than 6 sets, make sure you have perfect form, stop if you are changing your hip angle, or feel yourself thumping the ground rather than rocking) - Did 6 sets - 40,20,20,20,20,18 = 138
Metcon
EMOM for as long as you can complete the reps within 1 minute: 3 Burpee Bar Muscle Ups (Scale: Burpee Chest to Bar Pull Up), 25 Double Unders - Made it through 13 rounds, could have kept going, save some for another day.

Wednesday - Coach 5/6, 300m row, sort of barbell warmup.
Snatch Complex 5 Sets 70-75% - 115#
(Snatch High Pull, 5 sec eccentric lower to knees, 2 sec pause at knee, Squat Snatch from the knee)
Clean Complex 5 Sets 70-75% - 145#
(Clean Pull, 5 sec lower to knee, 2 sec pause at knee, 3 sec lower to ground, Squat Clean from grnd)
Back Squat 3×5@65-70% - 185# weights all felt easy today, really tried to work on form.
Metcon: 3 Rounds:
30 Calories on Assault Bike (or Rower)
1 Minute Rest
4:03 row time

Thursday - Rest. Back and neck at chiro.

Friday - 450m row warmup
Clean (Tall Clean 3 x 5 - 95#, 125#
(Start with the Barbell, and try to add weight each round until you find a weight that makes you move quickly under the bar)
Clean and Jerk (5 x 1) - 135#, 145#, 155#
(1 Clean from the Blocks + 1 Jerk 5x - 1@70%, 2@75%, 2@80%)
3 Position Clean DL 4×3@100% - 205#
Tempo Front Squat - 3 sec controlled lower into the hole, immediately fire out of the hole-
4×3 - 65-70% - 155, 165, 175, 185#.
KB Strict Press - Every 2 Minutes on the 2 Minute for 6 min, Max Kettlebell Strict Press
35#kb - 11, 10, 8.

Saturday - 400m run 400m row warmup.
Snatch Balance 3×3@60% of your 1RM Snatch - 3@95, Heaving - 3@125, 3@135#.
Hang Snatch (High Hang) 3×3@60% - 95# (felt super easy)
3 Position Snatch Grip Deadlift 4×3@100% of Snatch - 165#
Pause for 3 seconds at each of the following positions:
1 inch off the ground
At the knee
At the hip
Overhead Squat (10s Pause 1-1-1-1-1 working up to a max) - 95, 125, 145, 165, 170#
WOD
15min AMRAP - Team of 2
50 Thrusters 95#
50 Bar over Burpees - Partner holds Front Rack
50 Box Overs 20" - Partner holds Overhead
1 round + 90 reps. not bad.

Sunday - Strongman in the Park - warmup 3x10 squats, push ups, mtn climbers. Tried out all the kegs, ground to overhead. Rigid gorilla back, pull in to hips, explode up to shoulders or overhead.
WOD
15 G2O + 5 Squats
10 G2O + 10 Squats
5 G2O + 15 Squats
3:53 - Used 83# keg.

Monday, August 24, 2015

G3 coming in strong

Monday - Catalyst warmup, minimal barbell
Snatch Grip Sots Press 3×5 - (2x5 75#, 1x5 80#)
Snatch (1-1-1-1-1-1 up to a strong effort for the day - 95, 115, 135x2, 140, 145 (failed 3x), 145. Did 150, but dropped to a knee, total shit show.
Snatch Pull 4×3@100-105% - 185# - started to feel something in right low back
Back Squat 5×2@75-85% - 235#, felt much better, keeping abs braced
Super Set 3 rounds of: 10 Back Extension (10# plate) & 10 Glute Ham Raise - (last round 5)

Tuesday - 500m row + 200m run warmup - not feeling 100%
3-4 Sets of 2-6 Bar Muscle Ups - did bar mu practce and ripped palm... great.
Superset 3 rounds of: 12 Hollow Body Ring Rows & 40 Hollow Rocks
Yoke Carry 3×100′ Yoke Carries - 1x50 out/back, 1x100 out/back
8 Min EMOM Alternating minutes of: Max L-Sit hold on parallettes & Max (up to 45s) Dead Hang from a bar - l sit from boxes 10 sec max, did 2 bar hangs from wrists only.
WOD- “Dr WIlly’s Revenge (+)”
7 Minute AMRAP of:
8R/8L Single Arm KB Snatch (53/35)
20′ Front Rack Lunge with 2 KBs
5 rounds - subbed kb swings, and used 1 kb goblet lunges.

Wednesday - Not feeling great. Hip is on fire.
Tried to go easy - 4x2 power snatch 115#.
Attempted 2 cleans, and done. Can feel the pain in my back again, psoas is messed up.

Thursday - Rest and saw Rodney.

Friday - Just some easy movements, push ups, handstands and stretching.

Saturday - G3 Day 1
WOD 1 - 150 Wall Balls, 150 Pull Ups, 450 Singles + amrap kb snatch. Flew through the wall balls pretty good, opened with 15-20 pull ups. Tried to hit at least 10 every turn. Did a huge hunk 200+ of the singles, but they took forever! Finished singles just in time, no kb snatches. Ripped hands open pretty bad, SUCKS!
WOD 2 - 3 Rep Hang Snatch. Opened with 135#, felt good. Attempted 145#, failed. Got 2 reps of 140# and just lost balance on last reps and fell to knees for a miss.
WOD 3 - 3 Rounds - 2 laps (300m) run + 20 Synchro OHS 75# - Easy wod, kept Robin moving on the run, we tried to hit 10/10 on the OHS, but last round broke more.
Big chow at Schlafly Brewery, good beer, pizza, turkey burger, cole slaw!

Sunday - G3 Day 2 - Not feeling horrible, hands sucked.
WOD 4 - 9 PowerClean + 6 FrontSquats + 3 S2O, then 100 pull ups as a team, then back through 9,6,3. - Felt pretty quick on the barbell work, 115# was easy. Pull ups were not as great, but pushed through them.
WOD 5 - Zig Zag Sprint - Did sooo good in warmups, then screwed up during my run. Tried using my arms to move poles out of the way, and threw off my feet and planting, still decent run.
WOD 6 - THIS WOD SUCKED THE LIFE OUT OF ME. - 12 minute cap - Row 400m (partner does 25 burpees), switch, do 25 burpees (partner does 300m row.) May have pushed the burpees too much, but wanted to be ready to go on thrusters. Then 70 Thruster 95# (partner holds front rack). Plan was to go 5's each. Nothing was easy on this. We had to break too much, thrusters felt SUPER heavy and slow. Just drained. After finishing, 50 hanging knee raises... I think I did 10?? HA! I was DEAD. 17th/20 teams... not bad for first comp for all of us. Tons of fun!

Monday, August 17, 2015

Countdown to G3, 2 weeks.

Monday - 500m row warmup
Snatch Grip Sots Press 3×5 - 75#
Snatch 1 Squat Snatch + 1 Hang Squat Snatch 6 x 1+1 80% - 125# felt easy
Snatch Pull 4×3@95-105% - 165#
Back Squat 5×2@75-85% - 235#
1-6 Strict HSPU Every 30 Seconds - used 2 ab mats, started with 3, then dropped to 2.

Tuesday - 500m row warmup
Back Lever Practice (Inverted Hang) - with green band.
https://www.youtube.com/watch?v=q5Owd5_CUtY
4 Sets of 8-12 In and outs - 2x8 single arm, 2x8 double, 1x10 after presses
https://www.youtube.com/watch?v=LaDwLLAWE0s
3 sets of Kettlebell Carry Complex (Find a challenging weight) - 35#, 53#, 53#.
https://www.youtube.com/watch?v=a2kzUnb6PVU
3 Sets of 12-15 Reps of KB Floor Press - 53#kb

Wednesday - 0500 0600 coaching. 400m run 500m row
Snatch (4×2@85% - 135# felt good, missed 2nd snatch on 2 sets out front, need to pull in more
Clean and Jerk 2 Clean + 1 Jerk 4x(2+1)@80% - 155#
5 Snatch Grip Behind the Neck Push Press + 3 Overhead Squat 3x(5+3)@70-75% of your 1RM Snatch - 115# felt really good
Front Squat 5×3@85-95% - 205# tough, but not horrible. Legs are tired now!
Grace
30 Clean and Jerks, 135#
5:03 - all singles, tried to stay steady. ~8 in first minute...

Thursday - rest day. 5 min plank at lunch. soccer practice

Friday - 500m row warmup. rushed to get started.
Front Rack Sots Press 5x3 45#, 65#, 75#, 85#
Squat Clean + Hang Clean  6 x 1+1 - 170#
Try to increase 5lb from last week 80-85%
Bent Over Row 3x10 60% of C and J - 135, 140, 140 - these sucked
Back Squat 3 x 3 @ 85% - 235#
Strict Toes-To-Bar 4x4
WOD - DT
5 Rounds for time:
12 Deadlifts, 155#
9 Hang Power Cleans, 155#
6 Push Jerks, 155#
19:56 - miserable. back is now tweaked. broke up movements, but tried to stay with atleast 3s.

Saturday -

Sunday - 

Monday, August 10, 2015

Back to school week

Monday - 500 easy row
Snatch Grip Sots Press 3 x 5 - 65#
1 Power Snatch + 1 Hang Squat Snatch 6x(1+1)@75-80% - 115# felt easy
Snatch High Pull 4×3@75-85% - 155#, felt ok
Back Squat 5 x 2 75-85% - 225# felt easy
Metcon
Row 6x250m 1:1 Work:Rest (1500m total)
51.2 r50, 50.6 r52, 51.1 r50, 51.2 r55, 51.0 r50, 51.8
51.1 avg time - 1:42.6 avg pace

Tuesday - feeling tired today, hoping to go low intensity and be primed for tomorrow!
Warmed up with 6 sets of dubs, 43 and 48 were max
Muscle-ups - 10min Work Max Effort - worked banded transitions and jumping from 24" box
3×12 Hollow Body Ring Rows
Yoke Carry (4×60′) - we did 2x150' (75'down and back) - 135#+2x53#kb, 140#+2x53#kb (246#)
EMOM for 5 minutes of 15s of Burpee Chest to Bar Pull ups 3, 4, 4, 3, 4
WOD
7 Min AMRAP of:
5 Front Squats (135/93/115/83)
5 Push Press (135/93/115/83)
5 Muscle Ups
3+11? Used 115#, did all sets unbroken, and jumping muscleups from 24" box.

Wednesday - 5,6am coach, 400m jog, barbell warmup
Snatch 1@75% 115#, 1@80% 125#, 2@85% 135#, 2@88% 140#
5 sets of Power Clean + 2 Jerks - goofed up and did full cleans and 1 jerk til last set.
1 set@75% 140#, 2@80% 150#, 2@85% 160#
Front Squat 6×2@85-95% - 215# these were bad, elbows, hips, back... just bad
Weighted Pull Ups 4×3 at a strong effort 25, 35, 45, 50#
Then
Strict HSPU 4 sets of 5 - 2 ab mats 3x4, 1 ab mat 1x2

Thursday - Rest and coach. Soccer practice juggling.

Friday - 500m row warmup
Front Rack Sots Press 5×3 45, 65, 75#
Clean + Hang Clean 6x(1+1)@80% - 165#
Barbell Bent Over Row 10-10-10 (Increase) - 135, 135, 145 - not great
Back Squat 4×4@82-90% - 225# - first 2 sets were ugly! last 2 much better!
3 Super Sets of:
12 -  Kneeling Single Arm KB ‘Upsidedown’ Press - 25#
30 - Hollow Rocks (keeping the sets unbroken) - 30, 30, 18+12
5 -  L-Sit Pull Ups
10 - GHD Sit Ups

Saturday -
Bench Press 5 x 5 80% - 160#
WOD
21-15-9
Front Squats 185/155
HSPU
16:42 - only used 165#. squats were broken up out of the rack. Should have gone heavier. HSPU were ugly, spent 2 min on last rep.
1RM Deadlift - 135, 185, 225, 275, 305, 315, 335# PR (failed 340)

Sunday - Semi-easy run. Went reverse direction, felt faster. 3.8mi @ 8:35 pace 137 hr.


Monday, August 03, 2015

So as, Psoas.... what a pain in the back.

Monday - easy 500m row
Snatch Grip Sots Press 3 x 5 - 45#, 2x65#, 1x75#
Hang Snatch 6×2@75% - 115# - from blocks below knees, felt ok.
Snatch Pull 3-3-3-3 working up to around 90% of your max - 155#, need to work on elbows more
Back Squat 7 x 1 @ 75-85% - 225# (Focus On Speed)
Metcon
Row 8x125m Rest 30s between each, hold the same pace for all 8 rows
3:13.9 - row time 7:13.9 total time
time = 24.1, 24.2, 24.0, 24.2, 24.3, 24.4, 24.4, 24.3. - rest -144m 
pace = 136.4, 136.8, 136.0, 136.8, 137.2, 137.6, 137.6, 137.2

Tuesday - 200m run warmup
5-8 minutes of Cart Wheel & Round Off Practice
3 Super Sets of:
Max L-Sit Strict Pull ups - 4
20-30′ Handstand Walk - attempts and work from the wall.
3 Sets of 12 kb Step Ups per leg (24) - 1x35#, 2x53# 20" box
6 Min EMOM  3x alternate between 10 GHD Sit Ups & 2-5 Muscle Up (attempts)
WOD - For Time:
10-8-6-4-2 of KB Thrusters (53lbs/35lbs) with
50-40-30-20-10 of Double Unders
4:58. Only used 35# kb. 
POST - 2x8 strict ring dips

Wednesday - 5 and 6am coach, 400m run, barbell warmup w/6am
Snatch 4×2@80% - 125#
Clean and Jerk 5 sets of 1 Power Clean + 2 Jerk @75-80% - 145#
Snatch Push Press 5 x 1Snatch Grip Behind the Neck Push Press + 2 OHS -
1 Set @60% - 95#, 2 Sets @65% - 115#, 2 Sets @70-75% - 125# (of your 1RM Snatch)
Front Squat 6 x 2 75-85% - 3x2 185#, 3x2 195#
500m Row, Rest 2 minutes and repeat. 142.9, 142.2
1-6 Strict HSPU EMOM until you collect 15-25 Reps - did kipping, 5, 5, 4, 3, 5, 3

Thursday - Rest. Nada.

Friday - 400m run 500m row warmup.
Front Rack Sots Press 5×3 - 45, 75, 75
Clean (20min to 1rm) - 205# PR. Had 210, but could not mentally get under it.
Bent Over Row (10-10-10 Increase - 135, 135, 145#
Back Squat 5×5@78-85% - Should Be Challenging - 225#
3 Super Sets of:
12-15 Kneeling Single Arm KB ‘Upsidedown’ Press (Hold the KB by the handle with the Bell facing the ceiling) - 20#, 20#, 25# (did 8x35# with right hand only.)

30 Hollow Rocks (Do as many as you can while keeping the sets unbroken)

3-4 L-Sit Pull Ups (Hold the same number of reps for each set)

Saturday - Pistols (5 minutes of Pistol practice. 54 reps?
1 Snatch + 1 Hang Snatch From Knees 6 x 1+1 70-80% - 3@115, 3@125#
1 Clean + 1 Hang Clean from Knees 6 x 1+1 70-80% - 155#
WOD - Partner w Chris
“Barbara”
5 Rounds
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Each team must hold a 45lb plate for the entire WOD.
18:25 - had to drop off bar on last 2 sets of pull ups, grip was shot. low back is tight now.

Sunday - 

Monday, July 27, 2015

2015 Crossfit Games.... are over.

Monday - 500m row warmup barbell warmup
Split Jerk 5 x 3 - 2565# 2x165, 3x175 - felt rough, failed multiple, keep overhead, not in front!
5 minutes of Handstand Walk practice or Shoulder Taps - got 2 steps, much better!
4 x Burnout Sets of Hang Power Cleans 10+ - horrible. 2x10 @95#, 5@135#, 5@145#, 1@165#
WOD
3 Rounds for time of:
500m Row
8 HSPU
15 Toes to Bar
12:01 - slower than expected, must have been too slow on t2b? first 2 rounds hspu unbroken. T2b 8,5,singles; 7,2,singles; 5,singles...

Tuesday -
Cleans - 5x3 @ 190
2x1 TGU 45#bar, 65# bar
Injured back. Bad.

Wednesday - out

Thursday - out

Friday - out. attempted dumbell work
4 set - 10xseated shuolder press, 10xsquats, 10xflys, some dl's
4 set - 10xcurls for the gurls

Saturday - 3 mile run
Strict Press - 5x3 @ 85#, 5x2 @ 95#
Squat - 4x10 @ 105, 2x10 @ 115
Legless Rope Climbs - 10
Need to start doing this:
jared fleming back accessory exercise (1)
Sunday - 2.8  mile run. Foot golf.

Monday, July 20, 2015

Dont forget to Coach!

Monday - 5 and 6 am coach. 400m row 400m run warmup.
Split Jerk 7 x 1 90-94% - 1295# -185# - felt pretty easy. missed a couple 1st try out front, but retry nailed.
4 x 80' Front Rack Carry Axel Bar Heavy - 155#
3 sets of 8-10 reps of Kettlebell Clean & Jerks - used 35# kb, easy clean, strict press to fail, then jerk.
WOD
21-15-9 For Time of:
Deadlift 315# Used 245#
Box Jump 30”
Used 245# for deadlift, felt pretty good. Box jumps were sketchy! Never felt safe... lol
Visited Dr B, teres muscle pain.

Tuesday - 5 and 6 am coach. Warmup w 6am, then barbell warmup.
Handstand Push-ups (Spend 10 minutes - worked on negatives and strict, or minimal kip)
Clean 7 x 1 Increase from last week - 1365#-  195# - felt pretty good
WOD - went early w AMartin
5 Rounds For Time
8 Front Squats 135#
12 Pull Ups
300m Row
13:30 - may have gone out too hard trying to keep pace with aaron.
Post - Glute-Ham Raises (4x8)

Wednesday - 5 and 6 am coach and warmup. Feeling tired today, and sore.
Split Jerk 6 x 2 - 1110# Failed most of these. maybe got 6x1 - 185#. felt too loose, then tired from attempts.
Squat Clean Thruster ( 3-4 sets of 5-8 ‘Heavy’ Touch and Go- only did 1x6 @95#, 1x1 @ 135#
Bent Over Row 5 x 5 Moderate - 145#
WOD
“Red Packard (+)”
For time:
15 High Box Jumps 30"
10 Squat Snatches 135 125#
15 Clean & Jerks (Same)
Snatch actually felt pretty good, channeled JFlem. C&J were crap, and way too slow. Intensity was down. 6:20.

Thursday - Rest Day. Coach 6 and 7am. Easy 3.1 miles before coaching, 9:04 avg pace.

Friday - 500m row barbell warmup
Snatch Spend 7min working up to a Max Snatch - 155#. Almost had 160, spent more than 7 min though.
Clean 6 x 2 - 1170# - 195# - actually did 6x1, 2nd rep was a failure everytime. Did not have strength.
Clean Pull 6 x 2 - 2820# - 235#
KB Strict Press 4 Max Sets of Double KB SP - 35# 4x8
Row 3 minutes at 80% effort, then 1 minute rest for 4 rounds - 757m, 752m, 749m. 751m r35m
spm - 28, 27, 25, 27

Saturday - barbell warmup, easy. feeling rough today
Snatch (3 position snatch(hip, above knee, floor) 10x1 - 75, 95, 105, 115, 115, 120,120  125, 125, 115 - felt ok, but not great. 3330#
15 minutes to work on hspu - 2 mats, 5x2
Behind the neck jerk - 2 jerks + 1 jerk to OHS. 95, 115, 135, 155. Attempted 175, but too tired, fail.

Sunday - Rest. Easy run 3.1 miles 9min pace

Monday, July 13, 2015

T-T-Tennessee

Monday - 500m row warmup, barbell warmup.
Split Jerk 6 x 2 - 175# - This was horrible, missed as many as I got, only 1 decent per set. CRAP!
Super Set: Front Rack Carry 5×80′ Heavy Axel Bar - 155#
Bar Muscle-ups (Spend 5min Working Bar MU - close....but not really.
WOD
2 Rounds for time:
10 Wall Balls
10 Hang Squat Snatches 95#
15 High Box Jumps 30”
Rest 30 Seconds
4:56 - the box jumps were SCARY! No spring or explosion in the jump, barely getting up there.

Tuesday - 500m row + barbell warmup
Handstand Push-ups - Spend 10 minutes practicing Free Standing HSPU (or strict HSPU)
Clean (6 x 2) - did 8x1 @ 190#. Did first one at 195#, but failed the second. dropped to 190 but still failed the second attempt, so stuck to singles. Left knee was giving some problems.
Bent Over Row 5 x 5 - 135#
(All sets at the same weight, around 55-65% of your 1RM C&J; if you are ‘kipping’ these by raising your back to create momentum, then you need to drop the weight)
Farmer's Carry (4 x 80' Increase weight) - 1x4 @ 70#each hand, then 1 @ 106# each hand
15 min med pace jog or hike with Ruck or Weight Vest - 20# vest + 20# ruck 1.4miles

Wednesday - crossover, 500m row and barbell warmup
Split Jerk 5 x 3 - 175# - From the blocks, these felt great. WAYY better than monday.
Muscle-ups (8min working them) - worked ring transitions, then gave 4 good attempts
3 Rounds of Shuttle Sprints (10 feet and back, 20 feet and back, 30 feet and back = 1 round);
Rest 1 minute between rounds - each round was ~10-11 seconds.
WOD
3 rounds for time of:
8 Strict Pull Ups
8 Strict HSPU
12 Pistols
50 Double Unders
Rest 30 Seconds
8:19 - did kipping hspu, everything else was smooth.
Post - 2x1 min static back extension hold w/ 10# plate

Thursday - Rest. Just yoga. Crazy pains, left hand, shoulder and knee.

Friday - 400m run warmup
Clean 5 x 3 - dropped to 185#, finished with 1@ 200# PR
Clean Pull 5 x 3 - 225#
WOD
14 min AMRAP of:
10 Power Snatches 95#
12 Weighted Box Step up 25#/24"
14 Deadlift (Same)
200m Sprint
4 Rounds + 14 reps. Outside, in the sun, heat advisory... hot suckage.

Saturday - easy warmup
Every 2 min - 10 rounds - from blocks 1 snatch pull + 1 full snatch + 1 power snatch
Attempted handstand walks from the wall
WOD - Weston (team style)
Teams of 3 - Me, Kent and Craig
Accumulate 5k Rowing
1000 Meters of a farmers walk 53#kbs per hand
300 Meters Waiters Walk Left Hand 45#
300 Meters Waiters Walk Right Hand 45#

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Swapped rowwing every 500m (1500m). 4x100m farmers carry, 100m each arm waiters walk. 35:58

Heading to Kor - American Ninja Warrior.

Sunday - Rest Day - pretty sore from all the ninja warrior obstacles! Wow, tougher than I expected.
Went for an easy 2.85 mile run with Wy.

Monday, July 06, 2015

USA Women World Cup Champs!

Monday -
30s hollow rock, 30s rest for 5 rounds - 17 each
Split Jerk 5×3 - 165# first each set felt like crap, second was butter!
Front Rack Carry 5×60′  Super Set - 155#
Farmer's Carry 4  x 80 make it challenging - 155# axel bar and 2x72# kb
WOD
5 Rounds for time:
15 Over Head Walking Lunge Steps 45#
5 Ring Dips
5 Thrusters 135#
8:52 - Only used 115#, should have gone a little heavier. kept great pace, all lunges and dips unbroken. Would have been much slower with more on thrusters, was able to do most rounds without putting bar down.
Saw dr Rodney after to work on shoulder.

Tuesday - 500m row + barbell warmup (learn Sam Dancer warmup)
Spend 6 min working up to a Max seated Box Jump - 37" (30"+ 2 45#)
Squat Clean 5 x 3 - 185# - Holy crap this felt heavy! But made it!
Barbell Row 3×5 Bent Over Rows 90degree - 135#
WOD
10-8-6-4-2 For Time of:
Deadlift 225#
Burpees over the Bar
5x Double Unders
*So the rep scheme will look like this: 10 DL-10 Burpees-50 DUs, 8-8-40, 6-6-30, ect.
6:43 - good wod, did 9 instead of 8, but then got back on track. Can definitely go faster on this on, dubs were a little off, but felt good on intensity.
POST - 20 ghd situps then - 3x5 20# vest dips + 3x3 20# vest pull ups

Wednesday - 500m row warmup. Knee and left shoulder are having a lot of pain. Need to chill.
Split Jerk 7 x 1 - Increase from last week 88% - 175# 5x1... last 2 failed, shoulder was not good, lats were painful.
Rope Climb 5 ‘No Feet’ Rope Climbs - 2,2,1
GHD Situps 30 - unbroken
WOD
3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Box Jumps (30”
20 Kettlebell Swings 53lbs
Row 300m
11:04 - c2b singles, everything else went pretty good. 30" box jumps are no joke!

Thursday - Travel to Tennessee, stopped at Crossfit Mayhem to see Rich... but he wasn't there. :)
Spent some time warming up with crossover symetry. Then track type warmup outside.
WOD
50 Cal. Row
50 GHD’s
50 Hip Extensions
800m Run
50 Hip Extensions
50 GHD’s
50 Cal. Row
19:56 - good wod, didn't push tooo hard, but probably took too many breaks on the second ghd and back extensions. They lit the legs up more than the run or row!

POST - Gymnastics
Complete 10 Legless Rope Climbs

Friday - Walk/Run in the mountain/hills of Tennessee. Mostly walked down to main cabin then ran most of the way back up, maybe 1.5 miles od running easy.

Saturday - Took Wyatt with me, on the upper trail, crazy uphills. Walked out, then easy run most of the way back. Close to 3 miles total.

Sunday - 3.06 miles, 9:38 avg pace. Took it easy going down, then picked it up some on the bottom flat section, 8:00 pace, then backed off some and tried to push the steep hill at the end.

Monday, June 29, 2015

America, Land of Freedoms Past

Monday - 250m row + barbell warmup. New protein brkfast, mixed up pre and aminos, oops.
Clean 7 x 1 Week 2 Increase 5-10 - 185# - hip was super sore
Clean Pull 7 x 1 add 20-30lb - 225#
EMOTM for 5 min 5-8 reps of Double KB Strict Press - 35#kb, 8,8,7,5,5 - these sucked
WOD - “Satilite (+)”
7 Min AMRAP of:
6 Strict Pull Ups
6 Thrusters 115#
10 Burpees
3+16 - thrusters sucked, burpees were slow, but pull ups felt strong.
POST - 3x20 GHD sit ups
2x10 ring dips + 2x4 30# db ring dips

Tuesday - dubs (10,20, 50, 40, 30, 20, 10) + barbell warmup
30s Hollow Rocks, 30s rest for 5 rounds - 18, 18, 17, 16, 15
Split Jerk 6 x 2 Same weight as last time - 165# felt a lot better
Reverse Hyper 3 sets of 14 Reps, super set 10 Burpees
WOD - Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#
12 Pull-ups
9:34 - first 2 sets kb unbroken, pull ups were ok, broke them up too much.

Wednesday - 5/6am coaching, 300m row + barbell warmup
Clean 6 x 2 - 185# - felt super heavy.
Clean Pull 6 x 2 add 10-20 from clean - 225#
3 Sets of 6 Heavy touch and go Squat Clean Thrusters -- 95, 115, 115.. yuck
WOD
Row 1000m
15 Hang Snatch 115#
15 Overhead Squats (Same)
15 Jerks (Same)
Row 1000m
14:21 - felt like crap, should have used 95 or 105.... broke everything up too much, snatch was 5x3, squats 3, 12, jerk - 3x5?

Thursday - easy 3.1 miles 9:27pace. Rest day.

Friday - Drop in at Uncharted.
Dubs - 3xmax attempts - 18, 96, 46
WOD
4 Rounds
3 Hang Power Clean - 155#
3 Front Squat
3 Push Jerk
10 HSPU
1 min rest
14:05 - Felt good on cleans, squats were rough, jerks weren't horrible. Last round of hspu were SLOW!!
POST - 10+20 GHD sit ups
Ghinghams post breakfast!

Saturday - 400m row group barbell warmup
4TH OF JULY 2015
1776 WOD
Teams of 2 (with Antoinette)
Row 1776 Meters
17 Cleans 135/95
76 Wallballs
17 Cleans 135/95
76 Sit-Ups
17 Cleans 135/95
76 KB Swings
17 Cleans 135/95
76 Burpees
24:35 - mistake on the rower, should have switched off more than once, swapped at 850m or so. First 10 clean were good, wall balls sucked broke them at 15s. Tried to do 6-8 cleans right away each round. GHD sit ups screwed up counting and left Ant to do waay too many. Kb swings were good, 15-20 back and forth... the burpees about won the puke battle. they sucked.
Bob Evans post breakfast!

Sunday - Rest day, yellow hrv, easy 3 mile run 8:50 pace felt good.

Monday, June 22, 2015

Clean cyle, rinse repeat.

Monday - 500m row warmup + barbell
5 rounds of 30s hollow rock, 30s rest - 19, 18, 18, 17, 16 = 88 reps
Clean 6 x 2 Week 1 Weight - 175# felt pretty good. right knee pain, watch this.
Clean Pull 6 x 2 205# w straps
WOD
4 Rounds for time of:
5 Clean & Jerks 135#
10 Box Jumps 24”
15 Chest to Bar Pull Ups
10:50 - C&J went pretty steady singles, bj were ok, c2b were singles.
Post - 20+10 ghd sit ups.

Tuesday - barbell warmup + double unders 10, 20, 30 50.
Split Jerk 5 x 3 Week 1 Weight - 155# felt very good
Front Rack Lunge - Front Rack Axle Bar Lunge 6×60′ - 135# miserable!
EMOTM for 5 min 30s alternating leg Weighted Pistols, 30s rest
Pick a weight where you can do at least 4 reps per leg for the first minute
Did 8 per set, started nothing, added 5# then 10#.  Did some with 20# and 25# before, but balance was off and trouble holding foot. Should have held kb in front of body.
WOD
For Time:
15 Squat Snatches 95lbs/65lbs
200m Run
20 Front Squats (Same)
200m Run
25 Thrusters (Same)
200m Run
Skipped the wod, body needs a little break. But keep this one for another day.
Did 4x5 pull ups during cool down.

Wednesday - Coached 5am & 6am, push jerk and rowing. Got in a little barbell warmup.
Clean 5 x 3 Week 1 Weight - 175# - 3rd lift felt iffy, rounding back, wore belt last couple sets
Clean Pull 5 x 3 Week 1 Weight - 205#
WOD
30 KB Swings 53#
15 Supine Ring Rows (feet on a box at same height of the rings)
500m Row
15 Supine Ring Rows
30 KB Swings (Same)
Cash Out: 400m Run
9:42 - first half felt great, unbroken kb, 3x5 on rows, strong 1:4x row.... then forearms went limp. Ring rows took forever doing 2s and 1s, kb 15, 10, 5 and barely held on to it.
POST - 2x20 GHD situps

Thursday - rest. Went for easy 3 mile run.

Friday - 500m warmup
Spend 10 minutes practicing Free Standing Kipping HSPU or strict HSPU - able to do 1 freestanding kipping hspu, but lose balance. Need to work strict, only did 1 or 2 with 2 ab mats.
Split Jerk 7 x 1 Progress 5-10lb or 82-88% - 165#
Front Rack Carry 5×60′ with Axle - 195#
superseted with 3 sets of 10 Glute Ham Raises
EMOTM for 5 minutes 30s Burpees/30s Double Unders - dubs were a mess. started with 10 burpees, then 8 every round. Most dub sets were multiples of 5-10... weak.
3 minute row at 80% effort, 1 minute rest for 4 rounds - 3068m - 736, 753, 764, 768, r46
POST - 2x4 20# vest ring dips + 2x2 20# vest pull ups.

Saturday - 500m row + barbell warmup
Power+snatch 2x95#, 2x115#, 2x125#, 1x135#
Power+clean 2x135#, 2x155#, 2x175#
-- Filled in for last round of WOD with Travis and Andrea - 15-20 front rack walk out lunges @ 115#, 135#, 155#. --
Deadlift 2x5@185#, 2x5@225#, 2x5@255# superset 2 strict hspu 15plate and ab mat
3x20 ghd situps
2x8 ring dips + 2x10 ring rows

Sunday - Hip was flared up friday and sat, so skipped the run. Did a little yoga, then played tennis with Wy & Gma.

Monday, June 15, 2015

Decisions Decisions, Que sera, sera.

Monday - 500m row warmup.
Push Press 6 x 2 94-105% - only 135#... shoulders felt weak, weight felt heavy, nothing going right. did 1 extra set at 145#
Bent Over Row 5-5-5-5-5 (Work up to a heavy set of 5 reps) - 135, 145, 155, 165, 165#
Clean and Jerk EMOTM for 6 minutes of 15 seconds 135# - 6x2, full cleans, push press or jerk.
WOD
4 Rounds for time of:
5 Squat Cleans 155#
10 Burpee over Bar
7:20 - cleans felt pretty good but had to do singles.

Tuesday - 500m row warmup + barbell warmup
Power Clean 6 x 2 94-105% - 175# most felt pretty good!
Clean - Spend 8 minutes working up to a max 3 Position Clean - 135, 165, 175#
Reverse Hypers (3 x 10 Super set with 10 Burpees)
WOD
2 Rounds for time of:
10 Shoulder Press (135lbs/95lbs)
20 Toes To Bar
500m Row
Rest 30 Seconds
11:48 - Started with 95#, first 5-6, then dropped to 85#.... still sucked.

Wednesday - Coached 5 and 6am. No real warmup.
Metcon
2-4 max sets of unbroken Double Unders (goal is 100+ DUs unbroken) - 45, 36, 51. 132 total.
Squat Clean 7 x 1 79-83%, Week 1 - 165# these felt great, good pull, bar close, quick elbows!

To pick your starting weight, think about where you want your ending weight in week 6 to be (at or above your current 1RM). Pick a starting weight that will allow you to make 5 or 10 lb increases each week, and finish in the range of your planned ending weight. I want to get to 210-220#, this was 75-79%

Clean Pull 7 x 1 and 20-30lb from your Clean - used straps. started at 195# 4x2, then 3x1 at 215#
WOD
9 Minute AMRAP
6 Push Press 135#
7 Front Squats (Same)
8 Deadlifts (Same)
200m Run - sub 250m row
Rest 1 Minute
2 rounds + 160m into row. Had to scale some of the push prees to push jerk. Shoulder was a little painfull and not stable. Rack for front squats felt horrible, actually broke on squats last round.

Thursday - All rest, left shoulder pretty wrecked in back. Body tired.

Friday - 500m row warmup.
3 Sets of Max Effort L - Sit Pull Ups - 2, 3, 3. These are rough/
Split Jerk 6 x 2 79-81% - 150#, most felt good after working through left shoulder issue.
5 x 50' Front Rack Lunge Axle Bar Challenging Weight - 115#
WOD (Elizabeth + Row & burpee)
21-15-9
Power Cleans 135#
Ring Dips
---Rest 1 min
Row 500m
20 Burpees
Total time = 11:31; Elizabeth = 7:18. Tried to start each round with 5 unbroken cleans, then small groups and singles. Ring dips felt pretty good. Probably have a little faster time in me, just need to push through it.

Saturday - 500m + barbell warmup
Hang Snatch 10x1(every 2mins) - 115x4, 125x3, 130x3, 135x2 - felt really good. shoulder was still sore, so didn't push weight higher, but felt I could have.
Floor Wipers 3x20 135# - did 4 sets
Xtra - 8 legless rope climbs, with rest.
5x5 row on ghd - 115#

Sunday - Fathers Day. Rest, eat, movie.

Monday, June 08, 2015

Damn water valve

Monday - 700m row warmup.. Butt is super sore!
GHD Situps 30 Not for Time - unbroken
Push Press 6 x 2 90% - 145#, struggled with most of them
Clean 8min 1RM 3 Position Clean - 135, 155, 165# (floor, p2, p1)
WOD
6 Min AMRAP:
4 Bar Muscle ups (Scale With 6 C2B)
12 Box Jumps 24”
16 Wall Ball
Then-
3 Rounds for Time of:
20 Toes to Bar
400m Run
3 rounds + 9 reps. Total time 16:55. All t2b were singles, no rhythm.

Tuesday - 500m row, 10 ghd situps, back ext.
Power Clean 7 x 1 96-105% - 170#, felt heavy....
Pull-ups - 6 minutes to work up to 3RM Weighted Pull-up - 45# plate
Snatch Balance 3 x 3 Progress - 95x3, 115x3, 135x3
WOD - “2009 DCF Team Qualifier A”
6 Rounds for time of:
5 Squat Clean Thrusters 135#
200m Run
11:27 - Only used 115# (should have gone a little heavier.)

Wednesday - shadow 5 and 6am class. 500m row warmup, random
Push Press 5 x 5 90% - 135# - only 2x3, 3x4.
Snatch Pull 6min EMOM 2 @ 120% - 185#
Barbell Overhead Carry 5×100’ - 125# axle bar
WOD - 13 Min AMRAP of:
4 Strict HSPU
10 Deadlifts 185#
16 Weighted Step Ups 2x25#-24″
100m Run
Rest 30 seconds
4 rounds + 4 reps. kipping hspu abmat + 15#plates. pinch grip 25# plates, used holes last round.

Thursday - Rest day. Coaching.

Friday - 500m row warmup. feeling rough, lots of pains, no strength
Split Jerk 7min EMOM 2 80% - 155#... rough, lock out was weak
Front Squat 6 x 2 75-80% - 185#
Hang Power Clean 10min for 10 Rep Heavy - 145#, grip was going. felt like I could do a bit more.
Kettlebell Complex
3 Rounds
5 Double KB Russian Swings
5 Double KB Squat Cleans
5 Double KB Front Squats
5 Double KB Shoulder to Overheads
53#kb... had to break up a lot, did swings + cleans, break, then squats + s2o
15min Ruck for Distance - 1.2 miles, more than 15 min. 20# vest.

Saturday - 5x 3 position snatch warmup 95# + 2x10 ghd situps
WOD - Teams of 3 2 - Team with Abby
AMRAP 7min Back Squat
50 Reps 95# (first 20 with 20# vest)
50 Reps 125#
Max Reps 135# ? (don't remember if we got any of these)

-3 Minute Rest-

AMRAP 7min Bench Press
50 Reps 95#
50 Reps 115# ? - finished 47
Max Reps 135#

-3 Minute Rest-

AMRAP 7 Strict Pull-Up
Max Reps - Ended with 100, probably did 60?

POST: did 2 bench @ 165#, 1 attempt at 185#, but failed. Then 5 squats @ 185#, 2 @ 225#
1 min GHD - 32, lower abs are smoked.

Sunday - Easy 3 mile run. 9min pace. REST!