Monday, December 26, 2016

Feliz Navidad and New Year

Monday - Coach 5,6,7. row plus most of warmup.
Kipping HSPU Test - 6 Rounds:
30 Seconds Max Kipping Handstand Pushups
30 Seconds Rest
13, 10, 10, 10, 7, 6 - 3 more than last time. Had extra time first couple rounds, last 2 rounds were bad
Double Under test - 2 min max dubs - 158 - way worse than last time, tripping, forearms and shoulders were pumped bad
WOD - Elizabeth
21-15-9
Clean, 135#
Ring Dips
9:01 - squat cleans had the quads on fire.
Row conditioning - 3 rounds
200m @ 2:01 (2k + 12)
200m @ 1:46 (2k - 3)
200m @ 2:01
200m @ 1:49 (2k)
Rest 2:00
Cryo, 50 situps

Tuesday - Full warmup
Chest-To-Bar Pull-ups - 41 total, started with 7 unb, felt good
1:30/rest 1:00 - 22
1:00/rest :30 - 12
:30 - 7
WOD - MISTLETOES
3 Rounds:
Row 500 Meters
12 Push Jerks 135#
15 Toes to Bar
13:23 - stayed 1:59 - 2:00 on row, jerks 8+4, 6+6, 8+4 sucked. T2b 2 breaks, 5+5+5, first and third round had some hanging singles at end.
POST - 50 Hip Extensions, 1:00 L-Sit (Accumulate)
35 Hip Extensions, :40s L-Sit (Accumulate)
20 Hip Extensions, :20s L-Sit
Worse than expected, hip ext lit it up.
Cryo - 100 situps

Wednesday - Coach 5,6. Borrowed pre and bcaa, full warmup, workout alone
WOD - Christmas Threes” Part #1 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
15 Deadlifts 185#
15 Bar-Facing Burpees
Rest 3:00
“Christmas Threes” Part #2 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
10 Deadlifts 225#
10 Bar-Facing Burpees
Rest 3:00
“Christmas Threes” Part #3 – In a 3:00 Window…
75 Double-Under Buy-In, followed by AMRAP:
5 Deadlifts 275#
5 Bar-Facing Burpees
1 + 15 first round; 1+ 13 2nd rnd; 2 + 5 3rd rnd - dl were heavy, broke 2nd set on 185 and 225 once. 275 were unbroken. All dubs were unbroken.
POST - 3 Rounds - 6 BB Rows + 12 RDL - 135#
WOD2 - EMOM x 12:
Odd Minutes – 15 Calorie Assault Bike
Even Minutes – Max Wallballs
HORRIBLE - 16, 10, 10, 10, 10, 10. Missed 2 cals on rnd 5, 1 cal on rnd 6... SUCKAGE.

Thursday - Coach 6,7. Mobility 100 situps, Cryo

Friday - No Coaching!! Decent warmup, shoulders didnt feel fully warm...
Strict Handstand Pushups - 5 w/ ab mat. Felt ok, but could not get a single legit strict.
Front Squat  waves - Wave #1
On the 0:00: 5 Reps @ 65% of 1RM - 160
On the 1:30: 3 Reps @ 70% of 1RM - 180
On the 3:00: 1 Rep @ 75% of 1RM - 190
Wave #2
On the 4:30: 5 Reps @ 65% of 1RM - 160
On the 6:00: 3 Reps @ 70% of 1RM - 180
On the 7:30: 1 Rep @ 80% of 1RM - 205#
Wave #3
On the 9:00: 5 Reps @ 65% of 1RM - 160
On the 10:30: 3 Reps @ 70% of 1RM - 185 (felt fine)
On the 12:00: 1 Rep @ 85% of 1RM - 215# - felt good for all lifts, worked on elbows/chest up
Pausing Clean Deadlift + Power Clean - 7x2 - 95, 115, 135, 155, 165, 175# - these were HORRIBLE, bout broke my wrist, starfished, just bad, 180# felt much better, setup was better, stronger pull, still went wide feet.
WOD - CANNON FODDER
4 Rounds of a 3:00 Window…
7 Power Cleans 155#
14 Assault Bike Cals
Max Calorie Row in Time Remaining
Rest 1:00 between rounds
29, 23, 21, 20 - Singles on all PC, ass bike was killer, pulled steady on rower
Cryo, 50 situps

Saturday - Shorted the warmup, talking too much. gave a couple half hearted attempts at muscle ups.
Ring Dips - 1:30/1:00 rest+1:00/:30rest+:30 = 27, 14, 8. started with 14 strict, kipped the rest
Bar over Burpees - 2:00/:30rest + 1:00/:30rest + :30 = 36, 17, 12. beat last test by 5 reps (could have had an extra on middle round.)
WOD - DASHER"
800 Meter Row
30 Kettlebell Swings 70#
30 Pull-Ups
Directly into…
2 Rounds:
20 Calorie Ass Bike
30 Box Jumps 24"
30 Wallballs 20#
Directly into…
800 Meter Row
30 Kettlebell Swings 70#
30 Pull-Ups
27:43 - NASTY. 3x10 on kb, 10,8,7,5 pullups. 6x5 last set pullups. 3x10 wall balls, steady jumps.
Took a long time to get ready for wod, had to go 1 at a time, I went last... started 32:00 finished 59:43

Sunday - Rest, Xover, programming, dinner and drinks, late night.

Monday, December 19, 2016

F&*# its cold!

Monday - Good warmup, little sluggish.
Snatch Grip Sotts Press - 5x3 - 45, 65, 75, 85, 95
Primer - 2 Muscle Snatch + 2 Snatch Balance + 1 High Hang Snatch - 45, 55, 65, 75, 85, 95?
Snatch Waves - On the 0.00 – 3 Reps @ 60% of 1RM - 95
On the 1:00 – 2 Reps @ 65% of 1RM - 105
On the 2.00 – 1 Rep @ 70% of 1RM - 115
On the 3.00 – Rest
On the 4.00 – 3 Reps @ 65% of 1RM - 115
On the 5.00 – 2 Reps @ 70% of 1RM - 120
On the 6:00 – 1 Rep @ 75% of 1RM - 125
On the 7:00 – Rest
On the 8:00 – 1 Rep @ 80% of 1RM - 130
On the 9:00 – 1 Rep @ 80% of 1RM - 130
On the 10:00 – 1 Rep @ 80% of 1RM - 130 - Couple were good, but lots of nasty ones, not on today
WOD - SNOWSTORM
4 Rounds:
21 Wallballs 20#
18 Hang Power Snatches 75#
15 Burpees
12 CTB Pull-Ups
20:35 - Sucked wind BAD. wall balls - unb, 11,10. HPS - 14+4, 9+6+3, 6+6+6. Started with 6 c2b, then most were sets of 4,3,2.
Cryo, 100 situp, late game

Tuesday - Early in, short warmup + talking
Pause Back Squats - 10x2 150# (last 4 @ 155#) focus on power out of hole
WOD - Nutcracker – Part #1
AMRAP 3: - 5 rounds + 2 reps felt decent
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 115#
Rest 3:00
“Nutcracker” – Part #2
AMRAP 3: - 3 rounds + 4 - not great at all
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 135#
Rest 3:00
“Nutcracker” – Part #3
AMRAP 3: 2 rounds + 8 - missed goal of 3 rounds by 1 push jerk. 2nd round was all over the place
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx – 155#
Cryo. First day Crossover Symmetry Shoulder rehab. 100 situps

Wednesday - Coach 5,6. Full warmup
Muscle-ups (Accumulate 30 Banded Strict Muscle-Ups) - purple bands 3x10
HSPU - Not happening today, sucks. Did 2x5 w/ 2 abmats. 2x4 10#+abmat
WOD - FULL CIRCLE
1,500 Meter Row
100 Double-Unders
30 Calorie Assault Bike 50 GHD Situps
100 Double-Unders
1,500 Meter Row
18:09 - easy 2min pace, dubs were ok, 2nd set 4 or 5 breaks, GHD 20+5+15+10, pushed some on last row trying to get under 18..
Crossover Symmetry 100 situps

Thursday - Coach 6,7. 100 25# weighted situps. Another 100 situps. cryo. Met with Joe D. Yo salsa

Friday - Freakin hangover from hell! Coach 5,6. Barely living, not feeling workout
100 Cal on Air bike - 9:00
Bench - 8@135#, 5@155#, 3@175#, 2@185#, 1@195#, 1@205# new PR
Superset each round with 5 strict pullups.
Crossover Symmetry, Cryo, 50 situps

Saturday - Extra warmup then lots of talking and waiting.  1 mile air bike
WOD - 12 Days of Christmas
1 Squat Clean BW
2 Deadlifts BW
3 Burpees
4 Pull Ups
5 Wall Balls
6 Box Jumps
7 KB Swings 70
8 Jumping Ring Dips
9 Push Ups
10 Sit Ups
11 KB Good Mornings
12 Front Squats BW
19:36 - Used 160# (should have gone 165) Felt good through all movements. Couple cleans got out of shape, attempted butterfly, most were junk, unbroken on push ups, situps, kb swings, good morns, broke front squats 6+6. Lots of cookies

Sunday - Christmas. 50 situp. Lots of food.

Monday, December 12, 2016

Just looking for a title

Monday - late night, tired. Most of warmup.
Snatch primer - 1 Pause Overhead Squat + 2 Snatch Balance - 40%, 45%, 50%, 55%, 60%
empty, 65, 75, 85, 95, 115 (heavier than 60%....)
Snatch - every 90 sec - 2x60%, 2x70%, 2x75%, 1x80%, 4x1@85%
2x95#, 2x115#, 2x120#, 1x130#, 4x1x135#- felt ok, hitting a little low, better 3rd pull
WOD - "KILLINGTON"
4 Rounds:
5 Ring Muscle-Ups - 5 burpee chest 2 bar
10 Squat Snatches 95#
15 Box Jump Overs 24″
11:28 - very steady pace, all singles, lungs were burning.
Conditioning - Wall Balls Unbroken - 21, 18, 16, 12, 9, 6, 3 - 4:25
Cryo, 100 situps

Tuesday - pretty good warmup, left pec twitching, irritating.
Power Clean
On the 0:00 – 3 Reps @ 50% of 1RM Clean - 110
On the 1:00 – 3 Reps @ 55% of 1RM Clean - 120
On the 2:00 – 2 Reps @ 60% of 1RM Clean - 130
On the 3:00 – 2 Reps @ 65% of 1RM Clean - 140
On the 4:00 – 1 Rep @ 70% of 1RM Clean - 150
On the 5:00 – Rest
On the 6:00 – 1 Rep @ 75% of 1RM Clean - 160
On the 7:00 – 1 Rep @ 80% of 1RM Clean - 170
Minutes 8, 9, and 10… worked up 185, 190, 195# - form not great, starfished feet.
WOD - Chainsaw” Part #1- DID THIS BACKWARDS, PC FIRST, THEN AIRBIKE
AMRAP 3:
15 Calorie Bike (12 Assault)
15 Power Cleans 95#
Rest 3:00
“Chainsaw” Part #2
AMRAP 3:
12 Calorie Bike (9 Assault)
12 Power Cleans 115#
Rest 3:00
“Chainsaw” Part #3
AMRAP 3:
9 Calorie Bike (6 Assault)
9 Power Cleans 135#
2 rounds, 1 round + 19 reps (7 pc), 2 rounds + 6 reps.
WOD 2 - Alternating EMOM x 14
Even Minutes – Row 15 Calories
Odd Minutes – 30 Seconds for Max Reps Kipping HSPU
12, 10, 10, 9, 9, 9, 9 = 68 reps.
Cryo, 100 situps

Wednesday - Coach 5,6. Short warmup?
Pause (2 sec) Front Squat On the Minute x 10
Set #1 – 2 Reps @ 50% - 135#
Set #2 – 2 Reps @ 55% - 145#
Set #3 – 2 Reps @ 60% - 155#
Set #4 – 1 Rep @ 65% - 165#
Set #5 – 1 Rep @ 70% - 185# went a little heavy
Sets 6-10 - 205#, 215#, 225#, 230#, 240# Good heavy pause, hard drive up
WOD - "FIRE ALARM" (AT THE 20:00)
3 Rounds of “Bergeron Beep Test”
50 Calorie Row
3 Rounds of “Bergeron Beep Test”
50 Calorie Row
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test” = 7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees
17:32 - Holy Shit that sucked! Had Aaron pushing me on last round, kept me moving, wanted to stop, couldn't breathe. Attempted butterfly to start but only 3-4, so kipped.
Post - 200 Double unders - smallest number of sets.... yeah, Nope...
9 sets 53-80-xx-103-122-131-150-180-200 - a mess, calves on fire, arms out of whack.
100 situps

Thursday - Coach 6,7. 200 situps.

Friday - Coach 5,6. Good warmup.. little slow/chatty
WOD - Open 16.4
13-Minute AMRAP:
55 Deadlifts, 225#
55 Wall-Ball Shots, 20#
55 Calorie Row
55 Handstand Push-ups
195 reps. 30 HSPU.... but watched the video, only did 51 deadlift... SUCKS! DL=11, 11 singles, 8 singles, 5 singles, 4 cycle +1, 5 singles, 4 cycle + 1, 1. WB 15, 10, 8, 5, 6, 6, 5. HSPU = 10, 8, 6, 4, 2.
Had 2 min or more for hspu. row went pretty well. Could definitely do better.
Minutes 0:00 – 5:00: 5 rounds I think
5-10 Strict Ring Dips
10 GHD Sit-Ups
Minutes 5:00 – 10:00: 4 rounds
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth. 2x45
15 AbMat Sit-Ups
Minutes 10:00 – 15:00: 3 rounds, green band
20 Banded Good Mornings
20 Hallow Rocks
Good cool down mobility, bulletproof shoulders mobility.
170 situps so far. Nasty weather, really slick. No cryo, no mexican, at home margaritas

Saturday - Freezing cold and icy out. Late night. Actually felt tired, stayed in bed late, last minute decision to stay home. Classes canceled, nobody at gym. 150 situps?

Sunday - Rest day. 200 situps.

Monday, December 05, 2016

December's gettin cold

Monday - good warmup
On the Minute x 5 - 2xempty, 2x65, 1x75
Snatch Pull + Hang Power Snatch + Snatch Balance + High Hang Squat Snatch
Snatch -
1 Set of 3 – 60% - 95#
1 Set of 3 – 70% - 115#
1 Set of 3 – 75% - 120#
3 Sets of 3 – 80% - 130# - did 4 sets, felt good.
Muscle Up - 5x3 towel kip swing. 3x3 swing ring pulls - not getting pull to hips feel or turnover
Banded Ring MU transition drill - 3x8 left shoulder was painful
WOD - CRISS CROSS
AMRAP 15:
30 Double-Unders
15 Power Cleans 115#
30 Double-Unders
15 Toes to Bar
3 rounds + 88 - sets of 5 on pc and t2b
Cryo, 100 situps

Tuesday - Warm up, little sore
Pause Overhead Squat - 5x2 3 sec pause - Every 90 Seconds:
On the 0:00, Set #1 – 60% of 1RM Snatch - 95#
On the 1:30, Set #2 – 70% of 1RM Snatch - 115#
On the 3:00, Set #3 – 80% of 1RM Snatch - 135# (5 over)
On the 4:30, Set #4 – 90% of 1RM Snatch - 145#
On the 6:00, Set #5 – 95% of 1RM Snatch - 155#
WOD - “Freedom Sauce” Part 1
With a 3:00 Clock:
21 Overhead Squats 95#
21 Lateral Burpees over Rower
Max Calorie Row - 15 cals, unbroken ohs, little fast, tired
Rest 3:00
“Freedom Sauce” Part 2
With a 3:00 Clock:
18 Overhead Squats 115#
18 Lateral Burpees over Rower
Max Calorie Row - 14 cals, unbroken, little break in burpees
Rest 3:00
“Freedom Sauce” Part 3
With a 3:00 Clock:
15 Overhead Squats 135#
15 Lateral Burpees over Rower
Max Calorie Row - 0 cals, dropped last rep, could not snatch back up, took too long, angry!
Rest 3:00
“Freedom Sauce” Part 4
With a 3:00 Clock:
12 Overhead Squats 155#
12 Lateral Burpees over Rower
Max Calorie Row - 5 cals, SPENT! Had to take from rack, only got 6 reps, failed 7 twice, dropped to 135, snatched and finished. Frustrating wod.
POST - 20:00 Capacity Row
Every 4:00 – Complete 15 GHD Sit-Ups + 15 Hip Extensions - 3578m, stopped at 16, 10:44, 5:45? Thought I did 4 rounds of GHD?
Cryo. Meeting with Chris/Courtney on gym.

Wednesday - Coach 5,6. Jump rope warmup with both classes. Then short warmup
Handstand Push-ups Strict - On the Minute x 12:
Minute 1 – 45% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Minute 4 – Rest
Was going for 4,3,2... failed first round of 3.. Second round did 30# seated db press 9,8,7.
Chest-To-Bar Pull-ups - Max attempt - 12. made 9 kipping, then finished 2+1
Alternating On the Minute x 14
Odd Minutes – 8 Romanian Deadlifts - 155# felt good
Even Minutes – 8-7-6-5-4-3-2 Push Presses - 100, 110, 120, 135, 145, 155, 165# - PR 2 rep
Alternating EMOM x 14:
Odd Minutes – 15 Wallballs 20# - all unbroken
Even Minutes – 5 Hang Power Cleans - 105, 115, 125, 135, 140, 145, 155# - cycled until 145?? good
RECOVERY
5:00 Air Squat Hold - went for 6:30 instead...
Cryo.

Thursday - Coach 6, cancel 7. 200 situps. Partial romwod

Friday - Coach 5,6. Warmup.
WOD - "NINJA TURTLES"
AMRAP 15:
90 Double-Unders
70 Calorie Row
50 Barbell Facing Burpees
30 Power Cleans 135#
1 round + 95 (dubs + 5 cals). First round dubs unbroken, second not so much.
STRICT GYMNASTICS
Minutes 0:00 – 5:00: 4 - 5 rounds
7 Strict Ring Dips (band if less 5 straight)
7 Horizontal Ring Rows
Minutes 5:00 – 10:00: 4 rounds
10 Second Ring Support Hold
10 GHD Sit-Ups
Minutes 10:00 – 15:00: 1x60#, 2x30#, 1x35#kb
10 Bent Over Dumbbell Rows each arm (moderate load)
15 Hallow Rocks
Post - Shoulder bulletproofing
Cryo. Screwed up right ankle leaving gym. From dubs? ugh. 100 situps

Saturday - Shoulders a little sore. Most of warmup. Wearing Bowtie. Felt good
Jerk Balance - 2x3 empty, 2x3 85#
Tall Jerks - 3x3 empty, 2x3 85#
Split Jerk - EMOM
3@105
2@125
2@145
1@155
1@165
Worked up - 175, 185, 195, 205# - felt easy and solid! Attempted 215.. no, then 210.... no. DAMN!
Alternating EMOM x 10:
Even Minutes – 30 Seconds: Max Reps Bar Muscle-Ups - Singles, trying to get a double
Odd Minutes – 3 Front Squats - 165, 175, 185, 195, 205 or 215...
WOD - "SHAKE AND BAKE"
4 Rounds:
1:00 Kettlebell Swings 53#
1:00 Toes to Bar
1:00 Thrusters 95#
1:00 Rest


Sunday - Rest day, partial RomWod, 100 situps