Monday, August 29, 2016

Post Greater Gateway Games

Monday - Body decided it definitely needed a rest day... felt pretty rough.
CryoFreeze and RomWod! (Super hungry, 160# even after all the crap I ate yesterday.)

Tuesday - Felt tired, but a little better today. Easy movement warmup and band
GHD Situps (3 sets 15-30 for max speed) 3x25, moved 1 peg closer, felt better
Toes-To-Bar (6 sets 10-15 speed and efficiency) - 6x8 felt good through all sets, no misses
Weighted Step-ups (4 x 5-7 weighted box step up, dbs in each hand) - 4x5 ea 35#kb
Reverse Ring Fly 5x5, 3 sec pause at the top
5x8 hip thrusts - 155#
WOD - Carnilian Bay  (+)
AMRAP in 13 min
8/4 strict HSPU (head to floor), go to kipping of you have to
10 deadlifts 225#
16 step ups with DBs 25#kb+2.5#plates 24in
100m sprint
30 seconds rest
4 rounds + 5 reps

Wednesday - Coach 5,6. 4 min planks with both. barbell warmup
High-Hang Snatch 5x3 60-65% - 75, 3x85, 1x95#
Thruster pause 3s at bottom 5x3  65% of pushpress - 115# actually felt light and easy, quick
Power Clean 5x3 85% - 165# tough, short hips on a lot
Overhead Squat 5x3 80% - 155# felt good and stable
Handstand Push-ups (Strict 5x4)
WOD
14 hang squat snatches 135 used 115#
400m run
7 hang squat snatches (same)
200m run
5:34. Most were pretty good. 7 (full), dropped then 5+2. Last round was 4+3.
CryoFreeze

Thursday - Coach 6,7
Metcon2
100 double unders
.5 mile assault bike (75%)
1 min rest
80 double unders
.5 mile assault bike
1 min rest
60 double unders
.5 mile assault bike
1 min rest
1 mile assault bike (50%)
13:32 - went harder than 50%... should have backed off. Legs feel pretty fatigued.... bah

Friday - Coach 5,6. no real warmup, voodoo arms, walk outs
Blugarian Split Squat (3x8) - 95, 2x105# barbell
Power Snatch 2 Position PS 5x2 70% of ps - 105# worked on really getting in hip, patient
Clean Pull 5x3 100% of PC - 3@195, 2@205#, felt good kept chest up, lats pull to hip
Back Squat 5x3 80% - 235# felt heavy except set 4....
Handstand Push-ups strict 5x5 same depth - 5x4 strict eccentric, kip back up.
WOD1
AMRAP in 5 min
5 burpee pull overs
5 'high' box jumps 30"
3 rounds + 3 reps (failed rep 4 twice.)
Rest 1 min, then immediate to next - rested more than 1, waiting for clock.
WOD2
3 rounds for time
3 legless rope climbs
30 cal row
10:34 - elbows are killing. Did legless round 1 and 1.5 of round 2, then leg climbs. The row was pitiful. Only getting 1 cal/pull for 3, then a double pull.... WTF
CryoFreeze.

Saturday - Track warmup, 2 min air bike.
Muscle-ups Strict - worked on transitions, feet on a box. Never got full turn over.
Strict Toes2Bar 3x 7
Pistols 5x6 weighted pistols - 2x6@25# kb, 3x6@35#kb
Overhead Carry barbell walk 30' out and back, 4 sets - 185# (25')
WOD
25 mintues
"Grace" - 30 clean and jerks 135# - 4:19 new PR!
At minute 5 (or after you finish Grace if it takes longer than 5 min)
"Cindy" with a partner
5 pull ups
10 push ups
15 air squats
23+1 rounds with Patrick. Tough one
Also did 2x10 weighted GHD situps.
Cryo

Sunday - Went for super easy run with Wy. 3.1 miles, lots of stops for pokemon. BBQ and chow.

Monday, August 22, 2016

Almost G3 time... GGG

Monday - 3 min/1mi airbike, track and bb warmup. Feeling tired and sore. Subscap is in pain
High-Hang Snatch 5x3 55-60% - 75#, 1@95#
Thruster pause 3s at bottom 5x3  60% of pushpress - 105#
Power Clean 5x3 80% - 155#
WODish
100 dubs
Rest 1 min
30 burpees
Rest 1 min
100 dubs and 20 burpees
Rest 1 min
100 dubs and 10 burpees
10:51
Front Squat 5x3 80% - 195#
Handstand Push-ups (Strict 5x4)
Pull-ups (EMOTM for 6 min, 30s of butterfly pull ups) - missing height, cycle felt ok
GHD situps - 5 min emom 15 ghds
CryoFreeze

Tuesday - 3 min bike, easy warmup. shoulder hurts, elbows hurt... blah
Skin the Cat - 10
Toes-To-Bar Kipping 4x 10 - last round only cycled 9
3 sets of 5 weighted pistols (70%) - 2@25# 1@35#
Overhead Carry - walk 30' out and back, 4 sets - 170# used the yoke + 2x25#
Weighed Pass Through 3x10 Superset with
5x8 hip thrusts - 155#
WOD
AMRAP 8 min
200m run
15 'heavy' Russian kb swings 70#
40' handstand walk
3 Rounds even. Handstand walks were attempts, only 1 or 2 were worth a damn.
Massage and CryoFreeze

Wednesday - Really sluggish, no energy, sore everywhere. Coach 5,6. 5 min easy air bike
Blugarian Split Squat 3x8 - no weight
Power Snatch 2 Position 5x2 65% - 75#
Power Snatch 5x3 80% - 105#
Back Squat (5x3 75% - 185# super low
5x5 glute ham raises.
CryoFreeze

Thursday - Rest. No work. Coach 6,7.

Friday - Coach 5,6. Fun circle run warmup 5am, Mini bar warmup 6am.
Front Rack Sots Press - 4x3 @ 75#
WOD
4 min amrap
5 hang clean 135#
5 Push Ups
rest 5 minutes
4 min amrap
5 thrusters 45#
5 kb swings 53#
7 rounds part1, 7 rounds + 5 reps part2.
Worked on some G3 stuff.
24 Deadlifts 135#
rest 2min
10 of the 18 Front Squats 135#... plus a couple clean and jerks.
Snatch Complex - Snatch+Hang Snatch+OHS - 95, 115, 135. Failed 145. Started missing 135 out front. Blah!
Air bike - 15 cal sprint = 25sec + 60# sand bag run
CryoFreeze - 1200 and 400

Saturday - G3 Day 1
WOD1 - 2 Rounds - Deadlift hold 275#, 20 Squat hurdle jump over, 15 pull ups
WOD2 - 15 Cal Air Bike + 2x30yard shuttle run with 70# sandbag
WOD3 - 15 Burpees, 24 Deadlift, 18 Front Squat, 12 Cleans, 6 S2O.
CryoFreeze! Plus got some good work done by chiro group at G3.

Sunday - G3 Day 2
WOD4 - 2 min max Cal Row - 47.... wanted 50, disappointed
WOD5 - 2 Rounds - 300m run, then max weight Snatch + Hang Snatch + OHS. Hit 115, 135, 145#. Got the snatch on 150, and almost had the Hang snatch, left it out front and stood up too quick.
WOD6 - 7 Burpee Ring Pull ups, 25 Dubs, 25 KB Swings 53#, 25 KB goblet squats 53#, 25 Dubs, 9 Burpee Ring Pull ups. Went 3rd on dubs, first time did not go great, second time was unbroken.
Had a great time competing with Old Dawgs New Trix!

Monday, August 15, 2016

Dodge can suck my ass

Monday - In a hurry, wrapped both elbows, mini warmup
Blugarian Split Squat (3x8) - 95, 2@105# - suck!
Power Snatch (5x2 60% of ps - 1@105, 2@95, 2@105# need to be snappier
Clean Pull (5x3 90% of PC) - 185# - felt a couple really get in the hip. Feel like clean has gone down though....
Back Squat (5x3 70%) - 205# - felt better last 3 sets
Handstand Push-ups (5x5 same depth) - 3x5 w 1 ab mat
Chest-To-Bar Pull-ups (EMOTM for 6 min, 30s of chest to bar pull ups)
WOD
AMRAP in 8 min
10 push press 135#
15 Amercian Kb swings 53#
100m run

1 min rest

4 min max cal row or assault bike
2 rounds + 21 reps - should have gone lighter, had to break too much, 3+3+3+1....
Rowed 74 cals
Went to retrieve the broken truck.

Tuesday - 30 cal easy bike, mini warmup
Attempted rope pull ups, caused right elbow on fire. Worked on butterfly instead, got 4-5 sets of 4-5.
Did a couple warmup sets of Toes 2 bar. felt pretty good 8-9.
WOD
Club Tropicana
5 rounds for time
5 jerks 155#
7 front squats (same)
9 toes to bar
30' db walking lunge - one in each hand 30#
15 burpees
1 min rest
21:45 - split jerk all, got heavy fast. Had to drop after last jerk rounds 2-5. Then cleaned and front squatted from there. T2B unbroken  first 2 rounds, then 7+2 or 6+3. Buck Furpees.
Weighted Step Ups - 3x5 each leg w/ 2-35# kbs
Superset with 3x15 GHD situps.
CryoFreeze felt cold!

Wednesday - Coach 5,6 warmed up barbell with 6
Front Rack Sots Press (5x3) - 4x3@75#
Tall Jerk 5x3 60% of jerk - 115# last set felt quick...
Power Clean 8x1 80% - 155# felt good, last 1 @ 175# felt great!
Back Squat 7x1 75% - 220# - used hip shot, felt good about these, vert torso!
Strict HSPU for depth 6x3 - did 3x3 before wod, 10# plates + abmat, 2x3 post wod
WOD
AMRAP in 7 min
7 hang power cleans 155#
15 wall ball 20/10
15 GHD sit ups
2 rounds + 22 - cleans were heavy, rnd1 unbroken, rnd 2 was 5+2? last rnd 3+3+1. miserable, glad it was short.
Post wod - Yoke walk 30' 430#. Bad idea, back is fried.....
CryoFreeze

Thursday - Coach 6,7.
3x8 Glute Ham Raises + PVC shoulder
Bench Press - 155# 3x1, 1x3, 1x5, 2x1
Handstand Walk (Spend 4 min walking on hands in 10' increments)
Metcon (Time)
100 double unders
200m run (75%)
1 min rest
80 double unders
200m run (85%)
1 min rest
60 double unders
200m run (95%)
1 min rest
400m jog
10 minutes even. Dubs were pretty messy, but run felt good

Friday - Coach 5,6. Mini warmup.
Single Arm kb pressx3, SA OHSx3, 5 sets - 35#kb
Snatch Balance 4x3 60% of snatch - 95#
Power Clean 6x2 80% - 155#
Back Squat 6x2 75% - 225#
Push Press 7x2 75% - 115#, 2x2@125#
WOD
Backward Christine
3 rounds for time
12 deadlifts 225#
21 box jumps 24"
500m row
1 min rest
13:03 - deadlift - 12,12,9+3.

Saturday - Good warmup, airbike, track,
Bar Muscle-ups (30 bar muscle ups not for time) - 5,5,3,2 - got 3 staying on bar but not linked, then got 2 linked together!!!!
Strict toes to bar 3x 4-6 reps - 3x5 felt easy
5 sets of 3-5 weighted pistolas - 5x3ea @ 25# kb
WOD
The Shed (+)- For time
5 rope climbs
1000m row
30 overhead squat 95#
600m run
30' r, 30' L db overhead lunge 45 (35#kb)
26 Kipping HSPU
50 box jump 24"
60 kettlebell swings 53# kb
21:31 - rope was smooth, fast. Row stayed easy, just under 2min pace. 3x10 ohs, 10, 6, 6, 4 hspu, box jumps were slow, 20,15,15,10 kb.

Overhead Carry (OH barbell walk 20' out and back 5 sets) - 4@175#, 1@180# (+10%)
Also did some playing with OH yoke carry, 120, 170 and 220 (got 2 ft)
Missed cryo. Bank issues, going to Bryans for Connor fight!

Sunday - Feeling rough. Did some RomWod and relaxed
Save for Sunday? nope
3 Rounds for time
800m run (70%)
1 min rest
400m run (80%)
1 min rest
200m run (90%)

Monday, August 08, 2016

Back to school, back to reality

Monday - Got in early, coaching 7. Easy stretch/warm
Front Rack Sots Press 5x3 - 75#
Jerk Drop 5x3 50% - 95#
Power Clean 8x1 70% - 135#
Back Squat 7x1 60% - 175#+chains
Handstand Push-ups (Strict 6x3) - 2 abmat, 1+10plate, 1 abmat. Then did the wod, then 3 more of 1 abmat
superset with 5x8 supine ring row
superset with 5x8 glute ham raises
WOD - Elizabeth
21 - 15 - 9
Cleans 135#
Ring Dips
7:05 - felt like I was moving better, but got spicy, arms were noodles last round

Tuesday - Track warmup, inch worms
GHD Situps 3 sets 15-30 for max speed - 3x25
Toes-To-Bar 4 sets 8-12 speed and efficiency - 4x9 (8 plus 1 screw up 3 rounds)
Pistols weighted 3 sets 60% 3-5 - 3x5 ea 20#kb - felt solid
OH Barbell Walk 4 sets 20' out and back - 165#
Reverse Ring Fly 5x5, 3 sec pause at the top
5x8 hip thrusts - 135#
WOD
15/10 muscle ups, then immediately after
For time.
400/300m row
20 clean and jerks (135/95)
400/300m row
11:22 - did 5 jumping ring mu, 2 bar mu, 3 jumping ring mu, 3 bar mu. 400m runs. Clean&Jerk felt alright, last 2 did instant jerks.
EMOTM for 6 min, 30s of butterfly pull ups - only 1 or 2 sets for 15 sec felt good, the rest were crap

Wednesday - Coach 5,6 packed classes. Mini warmup
Single Arm KB Shoulder Press + OHS - 5x3 each arm - 35# kb
Snatch Balance - 6x2 - 75#
WOD
5 rounds for time
12 deadlift 275#
15 wall ball 20/10
12 "Bootlegger Burpees - 24" box in lane
1 min rest
31:03 - Deadlift got super heavy quick, doing slow singles, big breaks. Jumping over the box was slow as mollases.... stupid.
Power Cleans - 6x2 - 135# worked on being quicker/snap under bar

Thursday - Coach 6,7. Did Death by Air Squat and Push ups - made it to round 16 + 28 (17+9)

Friday - Truck broke! Transmission out! POS. Coach 5,6.
Got in early, did half Tabata GHD when tow truck showed up. 10 each round
Snatch - Power + High Hang Power - 4@95#, 2@115#. 3@125#
Finished 4 rounds Tabata GHD sitps - 10 each round (tried to hold extended plank between.... yikes
Power Clean - 5x3 - 135# working on speed through middle and snapping catch
Bar Muscle Ups - 5x1

Saturday - 1 mile warmup
4 Rounds
1 min Suicide Run (3 cones to touch)
1 min Tire Flips
1 min Sandbag Ground to Should
1 min Rest
1 min Sled Push +90#
Went with Chris Stewart, this was an ass kicker. Going from sled push back to suicide runs was horrible! Legs were jelly.
Went out to Rods farm with Jason and Justin G.

Sunday - Attempt at recovering from shooting 1000+ rounds, and drinking too much.

Monday, August 01, 2016

Last week of Summer Break

Monday - 1 mile/couple min spin on bike, sprint finish. easy barbell warmup
Blugarian Split Squat 3x8 - 1@95# barbell, 2@53# kbs - kbs heavier but feel more comfortable, legs are shaky
High-Hang Snatch 5x3 75% - 3@105, 2@115# - snatch felt great, wish I had video, snappy
2" Deficit Deadlift 5x1 90% - 315# struggle at first, legs are tired
Front Box Squat 6x2 90% - 225# - holy shitballs, legs are completely spent!
Push Press 7x2 90% - 145# - not bad, but no energy
WOD
AMRAP in 7 min
8 chin up chest to bar
5 db shoulder presses (45/25) 35#kbs
15 wall ball (20/10, 14/9), 30/20lb ball if you have them!
3 rounds + 11 - wierd movement

Tuesday - Early call, cutting it short. no warmup
Skin the Cat (10 - 15) 10 strict
Kipping HSPU 3x 10-15 - 1x6-45#+abmat, 2x5-45+10#+abmat
4 sets of 5-6 strict muscle ups
Weighed Pass Through 3x10 and 3x10 active stretch
WOD
Basket Case AMRAP in 13 min
30 double unders
8 front squat 135#
8 toes to bar
8 kipping HSPU
5 rounds + 27 dubs - stayed steady moving. T2B were awesome.

Wednesday - Neck sore. Coach 5,6. mini warmup. bbell warm
Back Rack Sotts Press 5x3 - 75# easy warmup
Clean Pull 5x3  95% 185# stayed light
Deadlift 1-1-1-1-1-1-1 work up to 95+% - 315, 335, 345, 350, 355# PR. happy
Front Box Squat 7x1 90% - 225#, not bad
5x5 Nordic Hamstring curl or glute ham raises.
Superset with 5x5 ring push up with reach:
CryoFreeze

Thursday - Coach 6,7. Need to RomWod
4x8 GluteHam Raises
4x12 GHD situps

Friday - Work 0400, Coach 6, missed 5. Bad warmup. bbell
Narrow Grip Snatch Balance 7x2 70%-75% - 125#
2 position Power Snatch 5x2 80% - 115#
Front Squat 1,1,1,1,1,1,1 work up to 95%+ - failed 355, made 245#, felt heavyish
Push Press 1,1,1,1,1,1,1 work up to 95%+ - failed 175, made 165#, felt heavy
Clean and Jerk (EMOTM for 5 min, 30s of clean and jerks (light))
WOD
AMRAP in 14 min
6 Power snatch (135/95)
3 OHS (same) - if you squat snatch the last rep of the power snatches it counts as the first OHS!
40' bear crawl (20' out and 20' back is okay)
200m run
4 + 10. 115#, airbike .25 mi (10 cal, 45 sec)
Airboke cool down 10min
CryoFreeze

Saturday - Tired, elbows are killing. 200m run, track warmup, easy air bike
Pistols - 5ea 0#, 1x8ea 17#kb, 1x8ea 25# kb
WOD
EOD 130 Memorial WOD
 As a two person team complete: w/Patrick
 65 Front squats, 135#
 65 Kettlebell swings, 53#
 16 Lateral partner over burpees
 65 Hang power cleans, 135#
 65 1 Arm Push press with single kettlebell, 53#
 16 Lateral partner over burpees
 65 Chest to bar pull-ups
 65 Box jumps, 30″
 16 Lateral partner over burpees
 65 Push-ups
 65 “Pendlay” barbell rows, 135#
 16 Lateral partner over burpees
30:03 - split pretty even

Sunday - Easy 10 mile bike ride on the levee with fam. right trap/neck, left mid back/rib, right foot, and both elbows... suck.