Monday, February 29, 2016

Week of Open 16.2

Monday - 3 min airbike( 1 mile, 20 cal), bbwod warmup,
Snatch - 5 x Power Snatch + Snatch @ 75% - 120#, worked on staying patient, pull to hips, feet
Clean - 5x1 @ 80% - 165# - felt easy
Thruster - 4x1 @ 70% of C&J - 140# - hate these, never feel good
Superset - 3 Sets
Push Up and Row x 10 reps - 30# dbs
and
Pull Ups x 10 reps
WOD1
Crazy 8's
AMRAP 8 min
8 hang power clean 53# kbs
8 t2b
8 plate burpees 45 plate
8 ring dip
3 Rounds  + 10 reps. Hit the dips and could barely feel my arms... ugh.
WOD2 - Team w/Aaron, Em, Patrick
40 burpees (10 each, round the cirecle)
600m run (fast last 200)
20 burpees (5 each)
400m run (fast last 200)
10 burpees (3 each + em1)
200m sprint-ish.
RomWod before dinner

Tuesday - 3min airbike (1mile 27cal) bbwod quick warmup
Single arm overhead kb lunge 3x30' - 1x35#, 2x53#
Bar Muscle-ups - worked on jumping from 20" box, high bar, made 3.
Pull-ups - 4x5 - strict/kip on bar
4x60' double kettlebell overhead carry - 53#kbs
Chest-To-Bar Pull-ups (EMOTM for 5 min, 15s - attempted to cycly, also worked on butterfly
WOD
30 OHS 95#
40 HSPU
50 Box Jumps 24"
60 KB Swing 53#
13:24 - Did 36 ohs by accident, broke hspu into 5's, went steady on bj, then 3x20 on kbs.
Went to CryoFreeze
RomWod before dinner

Wednesday - Coach 5,6. 1 min airbike (.6mi 10 cal) bbwod warmup
Power Clean - 4x2@75% C&J - 145# - easy, worked on good form, explosion at top, shrug,
Back Squat - 3x3 @ 75% - 225# - felt great
PUSH PRESS + PUSH JERK + SPLIT JERK - 3x1 - 135#
Superset - 3 Rounds
Split Squat - 6 reps - 1x53#kb, 2x70#kb to 45 plate
Back Extension - 8 reps - 35# plate
AMRAP in 7 min
 12 burpees
 8 db thrusters - 30# db
 6 c2b pull ups
4 rounds + 1 rep - did 16 burpees first round, then 8 third round to get even.
Metcon
20 15 min row, 30s sprint (90-95% effort) every 1000m starting at 0m - screwed up the start, did 20sec sprint 100m+ in. Ended at 15 min with 3600m, glutes were on fire!
Cryofreeze before lunch, RomWod before dinner.

Thursday - Coach 6,7. RomWod warrior series.

Friday - Woke up with sharp si pain down right side. 2 min air bike, extended slow warmup
Snatch Balance (narrow grip) - 3x3 60% - 95#, easy
Pause Power Clean + Pause Squat clean + Jerk, 4+1@50%+3+1@60% - unsure how these were meant, did 100#, then 1 set @ 120#
Back Squat - 5x3@60% - 175# - easy
3x10 Weighed reverse grip pass throughs - 5# plate
WOD - Open 16.2
25 Toes 2 Bar
50 Double Unders 1:55
15 Cleans 135#
Did 12 t2b unbroken, couple more sets, then last 5ish singles. Broke twice on dubs. Cleans felt heavy, quads were tired. Made it through 14 of 15. Disappointed.
Cryofreeze before dinner, then Espinos margaritas and fajitas.

Saturday - 4 min bike, bbwod warmup and barbell warmup.
Warmed up double unders and t2b, wore reebok lifters. cleans 3@ 135#, 2@ 165#, 1@ 185#.
Open 16.2 again
25 T2B
50 Dubs 1:36?
15 Cleans 135#
Finished the cleans with a little extra time. Second round, t2b were all singles, only broke 1? time on dubs. Got 4 cleans at 185#.... had time for 5 but could not get it.
Post WOD - Deadlifts - 10@135#, 5@225#, 3@275#, 1@315, 2@315#
RomWod before dinner. Watched the fights at Brians, drank too much.

Sunday - Rest. Did 1 session of RomWod. Played soccer with Wy, super sore now.

Monday, February 22, 2016

CF Open 16.1 week

Monday - 500m row, bbwod warmup, semi bbell warmup
Snatch - 5 x Power Snatch + Snatch @ 80% - 125# felt good, in hip. 1 or 2 got out front, yuck.
Clean - 5x1 @ 85% - 175# - felt really good
Thruster - 4x1 @ 75% of C&J - 150# - these still suck. last one was best, drove through heels!
Superset - 3 Sets
Push Up and Row x 10 reps - 30# dumbells
and
Pull Ups x 10 reps
WOD
5 Rounds
100m Sprint
10 OHS - 115#
7:46 - round 4 was the worst, dropped at 8, legs were shot.
RomWod before dinner

Tuesday - Feeling rough, head cold, easy air bike, mix warmup
Pistols - 5 sets of 5 weighted pistols per leg - 1@20#, 1@25#, 3@35# ouch on the right leg
Sled Rope Pull - 3@135# added, then 3@180# added
Farmer's Carry - 6 sets of 50' - 105# per hand (down and back, closer to 100' per)
Single leg deadlift - 3x10 - 2 sets @ 53#, 1 @ 70#
Tabata with alternating rounds of Hollow rocks and Arch body rocks
Metcon
3 min row, 3 min airdyne, one 20s sprint 1 min into each interval and sprint the last 10s of each interval. 3 total rounds - Row=767m, 760m, 747m. ~1 mile each bike.
RomWod before lunch

Wednesday - Coach 5,6, warmup with class, then bbwod warmup
Power Clean - 4x2@70% C&J - 145# - felt easy, worked on keeping chest up, quick elbows
Back Squat - 3x3 @ 70% - 205# smooth, very easy
PUSH PRESS + PUSH JERK + SPLIT JERK - 60% C&J - 125# light, push jerk causes pain in Lscap
Superset - 3 Rounds
Split Squat - 6 reps - front foot on plate, 2x53#kbs, 1x70#kbs
Back Extension - 8 reps - empty bar
WOD - "Mutiny at Sunset" For time.
1500 row
then 4 rounds:
8 supine ring rows
8 hang power cleans 135#
8 pistols (alternate as desired) with 35# kb
16 burpees
22:46 - This was pretty brutal. Pistols on R were horrible, touched ground a lot. Row was 3:4x, broke cleans 4+4.
RomWod before lunch

Thursday - Rest. Coach 6,7. RomWod Warrior series after lunch

Friday - 3min air bike, bbwod warmup.
Front Rack Sots Press - 1x3@65#, 2x3@85#
Clean and Jerk - 4x3+1 - 1@155#, 3@160# - felt real smooth, light on the jerk. Remember wide feet.
Reverse Ring Flys - 3x5
WOD - Open 16.1
20 Minute AMRAP
25 Ft OH Walking Lunge 95#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
173 reps (round of 7) just missed the end of the lunges. Right arm was giving out, struggled to keep it overhead, made the lunges harder. The burpees sucked.
RomWod before lunch
Trivia Night, too much to drink

Saturday - Feeling rough, tired and sore. 3 min air bike (1mi, 30cal) bbwod warmup
Skin the Cat - did 8-10
Weighted Pass Throughs - 5#, 2x10
Attempted some Russian Dips. Hurt the elbows.
Squat - worked up - 10@135#, 5@185#, 3@225#, 1@255#, 1@275#, 1@285# - ugly, not low,
Deadlift - 5@225#, 3@275#, 3@305#
Went to CryoFreeze

Sunday - Rest. Sat and Sun RomWod.

Monday, February 15, 2016

Walking Dead is back yo!

Monday - New warmup, Scap warmup. Band pull aparts, banded glute walks.
Snatch - 5x1 - 70% - 115 - no hook grip, no feet (landing stance) 5x1 - felt great.
Back Squat - 4x3 - 80% - 235# - fell forward on some, more strain on back, stay on heel, upright
Stiff Leg Deadlift - 4x6 - 65% - 220# felt great, worked on kinetic chain
Superset - 3x10 - Glute Ham Raises and 6 each leg kb split squat - 1st 35# kb, 2&3 - 53#kb
Rough on the glutes. GHR were different than normal.
WOD - Open 11.6
7 minutes
3,3...6,6..9,9..12,12..15,15..etc
Thrusters 100#
C2Bar Pull ups
Finished round 12, got 12 reps of thrusters. Really tore up QL, back is lit. Went to Rodney.

Tuesday - Too much back pain, had to skip today. Did RomWod instead, then felt a little better late, so did 3 rounds - 30sec Handstand hold nose to wall, 30sec rest, 30 sec Handstand shoulder touches...sort of.

Wednesday - Coach 5,6. BBWod warmup, 400m row, barbell warmup.
Clean - Work to a single at 90% of 1RM C&J - 185#, felt pretty good
then, decrease weight to 60% of 1RM C&J for 2 sets of Max Effort Reps in 30 seconds - 120#, first set 11, second set 12.
Split Jerk from blocks - 4x2 @ 80% - 160# - felt great, except for lowering weight.
Front Squat - 4x3@80% - 195# - felt easy, last set 200#
Superset- 3 Rounds
Dips - 8 reps
Reverse DB Fly - 10 reps - 30# db
Superset - 3 Rounds
Box Jump - Challenging height - 5 reps - 30"
Underhand Vertical Med Ball Throw - 8 reps - 35# med ball
WOD
1000m row, 2 min rest, 40 burpees, 2 min rest, 2 rounds at 80-90% pace/intensity
Skipped to wod. 500m cooldown row. RomWod before lunch.

Thursday - Rest Day. Did RomWod Warrior before coaching 6,7, then Rodney.

Friday - light warmup, 5 min airbike, bbwod warmup
SNATCH - Work to 90% of 1RM Snatch for a single - 75, 95, 115, 125, 135, 145 - had a number of misses, finally stuck it well, then did 155# first try, little shaky left should, but stood it up!
Drop the weight for 2 sets -  1 Snatch + 2 5 secPause Overhead Squats by 15kg - 120#, felt easy
SQUAT - Work to 70% of 1RM Back Squat for 1x5. Decrease for Drop Sets 3x5 - worked to 225#x1, then 3x5@200# - worked on chest high, engaging glutes
Superset - 4 Sets
Strict Press - 50% of c&j - 100# - still suck at this
Bent Over Row - 65% of Snatch - 100# - easy
Superset - 3 Rounds
Iso Back Extension - 45 sec - 15#, 25#, 25#
Barbell Step Ups - 16" box? - 100#, 130#, 130# - got kinds sketchy
WOD
4 Rounds
15 Toes 2 Bar
50 Double Unders
40 Cal Row
19:06 - holy smoked. The row was brutal, ttb first round were great, 10+5, then they went to shit
Missed RomWod, played soccer with Y, then late dinner.

Saturday - 5 min airbike, bbwod warmup
Handstand Walk - worked on handstand walks, made it farther than ever, good 10-15 ft!
HSPU - 4x5 - tried to use minimal kip
Reverse Ring Fly - 5x5 3 sec hold at top
WOD
Teams of 3: - Me, Kent, Aaron
AMRAP 7: Back Squat
50 Reps 135 - 10, 10 reps
50 Reps 185 - 5, 5, 5, reps
Max Reps 225 - 2 reps
-3 Minute Rest-
AMRAP 7: Push Press
50 Reps 135 - 10 reps (??)
50 Reps 155 - Push Jerk - 15-20 reps
Max Reps 185 - 0
-3 Minute Rest- Only me, Kent
AMRAP 7: Hang Power Clean
50 Reps 135 - 25 reps
50 Reps 155 - 17 reps?
Max Reps 185 - 0
Tough one.
Did Fridays RomWod before lunch.

Sunday - Did Sat and Sun RomWod.

Monday, February 08, 2016

Atlanta to K2 View

Monday - In a rush, in early. 5 min (3 mi 32cal) short warmup.
Snatch - worked up 1 power 1 full. Hit 135 once.. very ugly. Could not power snatch it again. Full only at 135, attempted 140 but failed. Had to move on.
Squat - worked up to heavy 1rep. 185x5, 225x3, 260x1, 280x1. then 5@240#
Deadlift - 225x5, 275x3, 315x3, then 5@275#
30 GHD situp
Walked to dinner and back, 2.05mi

Tuesday - Friday - RomWod only. walked to work tue - thur. and stairs as much as possible.

Saturday - 5:33 ( 2 mile, 30 cal) air bike. inchworm warmup
Couple hspu negatives, not great. Then 3x10 weighted reverse grip pass throughs.
Snatch - 2x95, 2x115, 2x135, 2x145 - felt good, quick, solid. Failed 155 3-4 times, soft shoulder/elbow.
Clean and Jerk - 4x3 clean + 1 jerk - 1x155#, 3x165#
WOD1 - 5 Rounds
70 Double Unders
15 Burpees
Rest 2 min
17:
WOD2 - 7min AMRAP
3, 6, 9, 12, 15....
OHS 95#
Toes 2 Bar
Finished round of 15 (90 reps)
Squats - 2x5@155#, 2x5@185#, 5@215#
Deadlift - 5@215#, 3@275#, 3@305#


Sunday - RomWod x 2. Rest day.

Monday, February 01, 2016

Good dayz and bad dayz

Monday -
Snatch Grip Sots Press - 3x3 (as a warm up) - 1x3@65, 1x3@75, 1x3@85#
Snatch - 4x3 @ 73-78% - 115# felt alright, worked on keeping back tight and using arms whole pull.
1 Pause Front Squat + 1Squat 5x(1+1) 72% - went heavy, 185#. left should was screaming
2 Power Jerk + 1 Jerk 4x(2+1) @ 70% - 135# felt easy
Single Arm DB/KB Bent Over Row 5x5 - 1x5@53#, 5x5@72#
WOD
10 Thrusters 135 125#
50 DU
8 Thrusters 135 125#
40 DU
6 Thrusters 135 125#
30 DU
4 Thrusters 135 125#
20 DU
2 Thrusters 135 125#
10 DU
6:54 - thrusters suck. too many drops, too many singles, too slow, too heavy.
RomWod before dinner

Tuesday - Feeling beat down, no energy, L wrist, L shoulder, R elbow hurting. 3mi (5:38) bike
HSPU work - 5x1 strict, 1 ab mat. Added 3 sets 5 kb windmills per arm 35#kb
Rope holds - 4-5 10 sec holds arms extended.
Farmer's Carry - 6×50’ - 72#kb each side, (3x100')
Every 90s for 7.5 minutes (5 Rounds) complete 1-5 “L” Chin Ups holds followed by 20 Wall Balls
Efficiency:​EMOM for for 10 minutes:
4 Burpee Pull ups (Bar just out of reach)
6 KB SDHP 70#
8 T2B
(If you can't finish a round within the min do a 30s Plank EMOM through minute 10).
Rest until minute 11, then-
Every 2 minutes for 10 minutes (5 rounds) complete: 250m Row then Max Strict HSPU until the next row starts.
Finished rnd1, missed rnd2 by 2 reps. Plank rnd 3, tried rnd4 again, then plank rnd 5,6,7. Did round 8 complete, plank rnd 9, 10. This was very tough!
Row + 5 kipping HSPU each round. ~20-30 sec rest
RomWod before dinner

Wednesday - Tired, low on sleep. Coach 5,6. 5 min (60cal, 3mile) air bike warmup
1 Squat Clean, 2 Front Squats, 3 Thrusters 5×1@72-75% of your 1RM C&J - 145# again, this sucks
Back Squat - Work up to 93-95% then drop set of 5 - 1@275# little high, 5@235#
Deadlift - Work Up to 3@87-90% then 1 drop set of 5 - 1x3@305#, 1x5@265# - felt great
6 Rounds of 1 High Box Jump right into 5 Hurdle Hops - 30" for all hurdles. Last 2 rounds did 38" high box jump, then 30" hurdles. Felt better than last week
Then­
3 supersets of:
5-­8 Barbell Bent Over Row@ 50-­65% of 1RM Clean - 135#
& 20 Russian Twists 1x25#, 2x35#kb
Skipped the wod, not feeling 100%, hope some rest and recover will help.

Thursday - RomWod Warrior series. Rest

Friday - 500m row, 4 min (22cal, 2mi) air bike, light barbell warmup
Clean - 95-98%, 2x2 drop set - 1x205#, 2x2@185# - felt good. 205 dropped under hard to bottom squat. Went for 210, caught low, and out front, dropped.
Push Press - 4×3@65% - 115#, easy
Back Squat - work up to a 5 RM, then drop set 1x5 - 1x5@265# PR, then 1x5@235#
3 Supersets of:
10 each side of DB Bent Over Rows - 72#kb tough
10 Ring Dips
WOD
5-­4-­3-­2-­1 of:
15’ Rope Climb
Clean & Jerk 155
30s Rest, then ­
Row 2 Minutes for Max Calories
Did 30, 25, 20, 15, 10 GHD situps, 145# c&j first 3 rounds. Last 2 155#, should have done 155 all. 41 Cals on row. 8:16 wod time.
RomWod

Saturday - 5:20 (3miles 52 cal) air bike, inch worm warmup
Pistols - 4 Sets of 5-10 on Right followed by 5-10 on Left - 1x5, 1x6, 1x7, 1x8 per leg.
3 Supersets of:
8 Single Leg Deadlifts - 70#kb
16 Weighted Step Ups - 35kb+2.5plate per hand.
WOD
3 Rounds for Time:
9 Snatches 115#
12 Chest to Bar Pull Ups
15 Box Jumps 24”
9:03 - c2b singles, snatch was pretty decent
Metcon (Distance)
Run out 2 minutes, rest 1 minute, then run back 2 minutes. Rest 1 minute and repeat. - .93 miles
Sled Pull - 5x80' Sled Sprint - 45#+25# plates

Sunday - RomWod - did sat and sun, rest, SuperBowl. Ate too much