Monday, June 19, 2017

Dynamic Duo Comp

Monday - Feeling tired, had to coach 5,6.
Snatch Warmup - Sotts Press 3x5 @ 45, 2x5@55. Hang High Pulls 2x5@65
High Hand Snatch - 3@65, 3@75, 3x3@95#. Pull felt strong, fast, quick under.
Back Squat Waves - Wave #1 –
5 Back Squats (Each): 60% + 65% +  70% - 175, 190, 205
Rest 3:00
Wave #2
4 Back Squats (Each): 65% + 70% +  75% - 190, 205, 225
Rest 3:00
Wave #3
3 Back Squats (Each): 70% + 75% +  80% - 205, 225, 235
HOLY SNIKIES! This was horrible.
WODish - 7 5 Rounds
10 Reverse Lunges w/ 70# Sandbag zercher hold
10 Sandbag Power Cleans
20 Lateral Sandbag Hops
.25 ish Ass Bike (~45sec)
Skipped the GHD/Back Ext, 10min EMOM
Cryo

Tuesday - Good warmup
5 Rounds - Run + HSPU strict - 1 ab mat.
400m + 2 hspu, 400m + 3 hspu, 200m + 4 hspu, 200m + 3 hspu, 400m + 2 hspu.
WOD - 6 Rounds:
13 Thrusters (95) 45# DB single arm
14 Pull-Ups
9:59 - really worked on butterfly pu. went better than expected.
10min row cooldown - 2008m
Cryo.

Wednesday - Coach 5,6. Short warmup, bike and barbell
Hang Power Cleans - 5@115, 4@125, 3@135, 2@145, 1@155, 165, 175, 185, 195 (starfished), Attempted 205 couple times, then got it! PR! 205#
WOD - Part #1
In a 4:00 Window:
400 Meter Run
15 Barbell-Facing Burpees
Max Power Cleans 135#
Rest 4:00
Part #2 - In a 4:00 Window:
400 Meter Run
10 Barbell-Facing Burpees
Max Power Cleans 155#
Rest 4:00
Part #3 - In a 4:00 Window:
400 Meter Run
5 Barbell-Facing Burpees
Max Power Cleans 185#
Pushed the runs, 1:28-1:35 pace. 18 rnd1, 14 rnd2, 6 rnd3. 185 was too much. None of them went well, hit chest hard.
Cooldown on bike. Then worked on rig.
Cryo.Compex

Thursday - Rest. Blood draw. 30ml?

Friday - Coach 5,6.

Saturday 

Sunday - 

Tuesday, June 13, 2017

Ugh

Monday - Good warmup - 5x 3Muscle Snatch+3 OHS + 3 Snatch Balance
Power Snatch + Overhead Squat + Squat Snatch
On the 0:00 – 50% 95
On the 1:00 – 55% 100
On the 2:00 – 60% 105
On the 3:00 – 50% 95
On the 4:00 – 55% 100
On the 5:00 – 60% 105
On the 6:00 – 50% 95
On the 7:00 – 55% 100
On the 8:00 – 60% 105
Back Squat - Work to 15RM - 135x10, 185x8, 225x15 - thought I was gonna die!
EMOM x 10
11 GHD Sit ups
11 Back Ext.
Cryo

Tuesday - Meetings, no chance to am workout. Went in late afternoon. Easy short warmup.
HSPU - 1 abmat - 6 strict. Then attempted no mat, got 2! 2 strict PR.
Pull Ups - strict - 16. Second attempt 12.
No wod, did Row conditioning
2 Rounds
500m @ 1:59
Rest 1min
500m @ 1:56
Rest 1 min
500m @ 1:54
Rest 2 min
Wyatt did Squat - 5x5 @ 95#
Bench - 3x5 @ 65, 2x2 @75, 1@80#
Deadlift - 5x5 @ 115#, 2x1 @ 135#

Wednesday - Coach 5,6. Team relay race warmup, 2 min bike
Set #1 –  5 Deadlifts @ 35% 135
Set #2 – 4 Deadlifts @ 45% 155
Set #3 – 3 Deadlifts @ 55% 195
Set #4 – 3 Deadlifts @ 65% 235
Sets #5-8 (4 Total), build to a heavy set of three for the day. 255, 275, 315, 335# PR
WOD - 21 – 15 – 9:
Deadlifts 135 115
Push Jerks 135 115
Barbell-Facing Burpees
7:45 - went lighter, 115# so wouldn't have to break up push press.
POST - 3 rounds 100m single arm kb walk 53#, 30 sit ups.
4 rounds - 10 push ups + 15 Floor press (25, 35, 35, 35) + dubs
Cryo I think

Thursday - Rest - little bit of stretching, no romwod, Food Trucks _ GSF
Cryo

Friday - Coach 5,6. Warmup bike, pull ups, squats, mini barbell
WOD - Jackie
1000m row (`1:52 pace, <3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">50 Thrusters 45# - did 30, set bar on back, then 10, pause, 10.
30 Pull Ups - started sets of 5 butterfly, then 3 butterfly + 1-2 kipping.
7:53 - PR by :46 (or was it 7:43)....fuck
Stamina Squats EMOM x 12
min1 - 4 Front Squat
min2 - 8 Back Squat
min 3 - Rest
10 min cool down on bike.
Cryo
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">
Saturday - short warmup
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">Pausing Clean Deadlift + Power Clean
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">95, 115, 135, 155, 175, 185 ugly.... 
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">WOD - Partner w Andrea
70 Cal Row
70 Box Jump Over
70 Power Snatch
70 TTB
70 Power Snatch
70 Box Jump Over
70 Cal Row
23:42
Post - bridges, pull aparts, pull down.
Surprise Coach 8am. tire flips.
<3:50 -="" more="" p="" pace="" relaxed="" stay="" time="" to="" tried="">Shopping, talked to Brian about ordering a GM Grill, 

Sunday - Fathers Day.
Lunch at Red Robin, too many fries, then Sugarfire for Gooey Butter Shakes. Soooo stuffed, skipped dinner.

Monday, June 05, 2017

Limbo Week of Lolligagging

Monday - random warmup
Few sets of handstand holds on wall.
HSPU kipping - 2 Rounds:
Minute 1 – 45% of Max Kipping HSPU - 7
Minute 2 – 40% of Max Kipping HSPU - 6
Minute 3 – 35% of Max Kipping HSPU - 5
Minute 4 – 30% of Max Kipping HSPU - 4
Minute 5 – Rest
50 Total. Went off of 13, should have used higher number. Did 7,7,7,7 second set.
WOD - AMRAP 5: - 95
15 Calorie Row
15 Wallball Shots
Rest 3:00
AMRAP 5:
15 Burpees
15 Kettlebell Swings 53#
Rest 3:00
AMRAP 5:
15 Sumo-Deadlift High Pulls 75#
15 Overhead Squats 75#
Set 1 - 3 rounds + 5 cals, not bad, row was slower, but wb unbroken.
Set 2 - 3 rounds + 10 - pushed hardest here, unb kb, last set of burpees sucked
Set 3 - 3 rounds - no strength left in arms, sdhp were heavily broken, ohs unbroken
Xover post.

Tuesday - Good warmup, row, hollow rocks, superman, etc
Deadlift - 10@135, 8@185, 6@225, 4@275, 3@305
WOD -
21 Deadlifts 225
21 Cal Row
15 Deadlifts 225
15 Cal Row
9 Deadlifts 225
9 Cal Row
5:30 - first set unbroken, then 9+6, 5+4, pushed as much as possible
WOD2 - Alternating EMOM x 12 (4 Rounds):
Minute 1 – 50 Double-Unders
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 20 Wall Balls
THIS SUCKED! Made it through barely.
Xover, Cryo

Wednesday - Coach 5,6. ball toss warmup. 2 min row, short warmup. Ass is sore!!!
Hang Squat Clean - On the Minute x 12
Minute 1 – 3 Reps @ 50% 105
Minute 2 – 3 Reps @ 57% 115
Minute 3 – 2 Reps @ 65% 125
Minute 4 – 2 Reps @ 70% 135
Minute 5 – 1 Rep @ 75% 145
Minute 6 – 1 Rep @ 80% 155
7 - 12 - Work up - 165, 175, (switched to low hang) 185, 190 caught low on wrists, stood it up, 200# felt better than 190, should have gone for 205.
WOD - On the Minute x 5
Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
Used 115#, tough.
Post - 10 min bike cooldown. banded leg ext + tri pull downs
Cryo

Thursday - RomWod, Xover, still sore glutes, abs, shoulder

Friday - Coach 5,6. quick bike, stretch, then bbell warmup
Snatch Activation - 3xMuscleSnatch+3xOHS+3xSnatchBalance - 2@bar, 2@65#
Snatch Complex - HighHang+LowHang+Snatch -
On the 0:00… 1 Complex @ 40% 65
On the 1:30… 1 Complex @ 50% 85
On the 3:00… 1 Complex @ 55% 95
On the 4:30… 1 Complex @ 60% 105
On the 6:00… 1 Complex @ 65% 115
On the 7:30 - 115
9:00 - 125
10:30 - 135# felt solid, heels, in hips, good punch. Should have gone for another!
Snatch Pulls -
3x145, 3x155, 3x165, 3x175#
WOD - AMRAP 15:
30 Calorie Row
30 Box Jumps 24
30 Thrusters 65#
2 Rounds + 70 reps. broke thrusters 15+15, 10+10+10
Cool down on bike.
Cryo
GoRuck Scavenger long night

Saturday - slow mini warmup
WOD - 5 Rounds
1:00 Cal Row
1:00 Power Cleans 115#
1:00 lateral Burpee over bar
1:00 rest
51, 48, 46, 44, 43 = 232 reps 20-18 cals, 12 pcs, 14 avg burpees
Deficit HSPU - 2x3@45#plates, 2x2@45+15#, 1x1 shoulders were tapped out
Rope Climbs - 5x 1 legless + 1 regular climb no touching the ground
Some xover

Sunday -

Tuesday, May 30, 2017

Murph, Memorial Day, Thanks.

Monday - Memorial Day Murph - 53:20, did 5 rounds 20/40/60.... not best performance, felt under prepared, drained before we started. Turnout was great, Tony brought a HUGE flag to hang from his boom truck. I ran with Flag of Valor flag.
Completely spent after. Final run was tough, had to fight walking.

Tuesday - 500m warmup row, 3 rounds 200m run, 8 Russian kb swing, 5 pull ups
EMOM 12 min -
3 Deadlift - 135, 185, 225, 255, 275, 285
3 Deficit HSPU - 45+10 plates 1-3, 45+45thin plates 4-6
WOD - 3 Rounds
500m Row
12 Deadlift 225 195#
12 Burpee Box Jumps
11:59 - unbroken on all DL, stayed 1:55-2:00 on row
Double Unders - 3x50 unbroken then max in 4:00 = 214
Cryo, estim

Wednesday - Coach 5,6. more sore. slow warm up
7 Behind Neck Strict Press + 20 sec hollow hold
3x3 Dip Drive - 45, 95, 185 lol.
Push Press
5@ 80
4@ 95
3@ 115
3@ 115
2@ 125
1@ 135
Build to heavy - 155, 165 - failed twice.... ugh,
WOD - Narf
9 Pull Ups + 9 Thruster
15 Pull Ups + 15 Thruster
21 Pull Ups + 21 Thruster 95#
5:25 - butterfly pu felt better, thrusters broke 15?, last round 8,7,6.

Thursday - RomWod, Cryo, estim triceps

Friday - Coach 5,6. good warmup
3 rounds - 10 cossack squats + 50' single arm farmers carry each arm
Front Squat
On the 0:00… 3 Reps @ 45% 115
On the 1:00… 2 Reps @ 50% 130
On the 2:00… 1 Reps @ 60% 155
On the 3:00… 3 Reps @ 50% 135
On the 4:00… 2 Rep @ 55% 145
On the 5:00… 1 Rep @ 65% 165
On the 6:00… Rest
On the 7:00… 1 Rep @ 70% 185
On the 8:00… 1 Rep @ 75% 195
On the 9:00… 1 Rep @ 80% 205
From Minutes 10-20… build to a heavy single for the day. - 225, 235, 245, failed 255 twice.... that sucks
WOD - 4 Rounds
15 Calorie Ass Bike
18 Wallballs 20
15 Kettlebell Swings 53
12 Burpees
14:14 - broke wb in 10+8 all rounds, kb unbroken, pushed bike +60rpm
Cryo, Xover

Saturday - Most of warmup, 3min bike, stretch, 95, 115, 135 power snatch
WOD - "ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile - 7:41
Time Remaining, Max Clean and Jerks 135 - 13
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters - 3:38
Time Remaining, Max Power Snatches 115 - 20
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters - 1:21?
Time Remaining, Max Thrusters 95 - 27 (10+10+6+1)
60 Total Reps
WOD2 -
12 Strict HSPU
4 Rope Climbs
8 Strict HSPU
3 Rope Climbs
5 Strict HSPU
2 Rope Climbs
9:45 - Used 15# + ab mat, Did 1 "high" rope climb per round.
Finished with some muscle snatch 65, 75. Static back ext w/ 35# ball, static ghd holds 35# ball.

Sunday - Warpath workout day
130# stone to shoulder couple times
couple sumo style deadlifts, up to 305#

Tuesday, May 23, 2017

CF L2 in the books

Monday - Tired as FUCK! Went in to coach 7am, internet not working, forgot 7 was foundations...and gymnastics... ugh!
Warmup - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) - 20" box
50m Farmers Carry with 53# kb
Back Squat (waves)
Deload percentages this week. Complete these sets “On the 2:00”.
Wave #1
0:00… Set #1 – 6 Back Squats @ 60% 175
2:00… Set #2 – 4 Back Squats @ 65% 190
4:00… Set #3 – 2 Back Squats @ 70% 205
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% 190
8:00… Set #5 – 4 Back Squats @ 70% 205
10:00… Set #6 – 2 Back Squats @ 75% 225
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% 205
14:00… Set #8 – 4 Back Squats @ 75% 225
16:00… Set #9 – 2 Back Squats @ 80% 235
Felt HEAVY, legs sluggish.
WOD - 3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135 used 115# - 10:54 - dubs were a mess, tons of trips. Cleans were good, tried to do 6-7 then finsh and right into squats, last round was screwy.

Tuesday - Coach 5,6. Better planning, started earlier, still went couple min over
Quick track style warmup.
3 rounds
200m jog/run
7 kb swings 35#
5 pull ups
WOD - Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#
12 Pull-ups
9:09 - failed on pull ups, had to break way too much. started with butterfly but were too slow
Rnd1 - 1:20 run, 2:41 total
Rnd2 - 1:30 run, 3:07 total
Rnd3 - 1:40 run, 3:19 total
Gymnastic Practice:6:06
5 Minutes: - ~3 sets
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
5 Minutes:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.
5 Minutes:
Handstand practice
5 Minutes:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)
~3 sets each. Finished with some Xover sym
compex, cryo

Wednesday - Coach 5,6. Warmup 400m row, 2 rounds situps, squats
Activation - 7 behind neck strict press, bar
20 sec hallow hold + 10 sec handstand hold
Push Press - 5x3 - 95, 115, 125, 135, 155, attempted 160 failed after 2.
Overhead Squat - work to heavy 3 - 135, 155, 165, attempted 175, failed at bottom after 2.
On the Minute x 12 (3 Rounds):
A) 12 Double Kettlebell Front Rack Reverse Lunges 35#kb
B) 12 Deficit Pushups (stack plates)
C) 12 Dumbbell Box Step-Ups 35# kb
D) :40s Plank Hold (elbows)
compex

Thursday - RomWod short, Wyatt lift, estim, xover.

Friday - Coach 5,6. partial warmup,
3 Rounds:
8 Suitcase Deadlifts (each side) 35, 53, 53
10 Cossack Squats (5 Each Side)
4 Barbell Rollouts
Back Squat - Wave #1 – “On the 2:00”
0:00… Set #1 – 3 Back Squats @ 60% 175
2:00… Set #2 – 2 Back Squats @ 65% 190
4:00… Set #3 – 1 Back Squats @ 70% 205
Wave #2 – “On the 2:00”
6:00… Set #4 – 3 Back Squats @ 65% 190
8:00… Set #5 – 2 Back Squats @ 70% 205
10:00… Set #6 – 1 Back Squats @ 75% 225
Changing to “On the 90s”
12:00… Set #7 – 1 Back Squat @ 80% 245
13:30… Set #8 – 1 Back Squat @ 83% 255
15:00… Set #9 – 1 Back Squat @ 86% 265
From the 15:00 – 25:00, build to a heavy single for the day. 275, 285, 295, 300 failed...
3 Rounds, Not For Time:
15 Second L-Sit off Pull-Up Bar
20 Glute Bridges
25 Band Pull-Aparts
Then 1 round of 10 pull ups, 15 DB Bench 35#s, 20 GHD, 25 Back Ext, 200m 35# KB Carry
Cryo, Massage, Mexican, Margaritas!

Saturday - Felt a little rough, greens and cider, no pre shake or prewod
EMOM - Odd 3 Power Cleans, Even 3 Power Jerks
1 - 125#
2 - 135#
3 - 145#
4 - 155#
5 - 165#
6 - 175# - Felt pretty solid. Worked on no star fish, dropped under to partial squat better
WOD - 1200 Meter Run (5:47)
30 Box Jumps24
30 Wallballs 20 - 15/15
800 Meter Run
30 Box Jumps24
30 Wallballs 20 - 15/10/5
400 Meter Run
30 Box Jumps24
30 Wallballs 20 - 10/10/10
22:01 - box jumps took a lot out of quads, wall balls killed em.... SUCK!
5x8 curls 35#, some abs, and handstand walk practice/
estim

Sunday - Rest

Monday, May 15, 2017

L2 week

Monday - feeling sluggish, warmup xover
3 rounds - 20 hollow rocks + 20 superman rocks
3 rounds - 10 front rack box step ups + 10 Roll outs
Back Squat (SQUAT WAVES)
Set #1 – 3 Back Squats @ 80% 230
Set #2 – 1 Back Squats @ 85% 250
Set #3 – 3 Back Squats @ 80% 230
Set #4 – 1 Back Squats @ 88% 260
Set #5 – 3 Back Squats @ 80% 230
Set #6 – 1 Back Squats @ 91% 270
Set #7 – 3 Back Squats @ 80% 230
Set #8 – 1 Back Squats @ 94% 275
(went off script.... added 1@96% 285#. Planned on going for more, but it sucked....)
15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% 165#
3 Giant Sets:
Max Strict Pull Ups - 13, 12, 12
20 Double Kettlebell Russian Swings 35#
20 Double Kettlebell Step Back Lunges 35#
20 Glute Bridges
Bonus - 50 Strict Press - 75#. Every break do 40 dubs. 12, 10, 10, 10, 8.
Cryo, Xover

Tuesday - Good warmup, then snatch warmup. Powers were good 95, 115, 125... 135 was awful, way out front, multiple fails. Finally got a couple good ones, but shoulder was smoked, not doing 135 wod
WOD -
AMRAP 3: - 1 round + 20 reps... felt sluggish and tired right away
10 Calorie Row
12 Power Snatches 95
Rest 3 min
AMRAP 3: - 1 round + 15 reps - felt better
10 Calorie Row
8 Power Snatches 115
Rest 3 min
AMRAP 3: - 2 rounds + 3 reps
10 Calorie Row
4 Power Snatches 125#
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills - couple attempts, no mu
Minutes 6:00 – 12:00 - 3 -4 rounds
A) 3 Wall Walks
B) 15 Hip Extensions
Minutes 12:00 – 18:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
10 GHD, 12 Strict Ring Dips - made it to 6 reps....
Cryo, Xover

Wednesday - Coach 5,6. Feeling worn. Did full warm, bike, samson, situps, squats, box jumps
3 Sets: 20-30s Wall-Facing Handstand Hold
6 Waiter Squats - 35, 35, 53
Push Press  -5x3 - 145# - third set got screwy and missed last rep, rest were fine, stayed in heels well
WOD - AMRAP 13:
55 Calorie Row - 2:43, slowed too much
55 Thrusters 95 - 10,9,8,7,6,5,5,5
55 Pull-Ups - butterfly sets of 4 or 3 to 30, then kip
55 Handstand Pushups
163 reps, 53 pull ups.... really disappointed didn't make it to the wall. Thrusters went better than expected, but not sure I like 10...1, too many breaks
Post - 3 Rounds: 50' single arm overhead kb carry 35# + 10 RDL 125#

Thursday - RomWod.

Friday - Coach 5,6. quick warmup3 Rounds
30s Wall Facing Handstand Hold
20s Superman Hold
20s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat (waves)
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 89% 225
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 92% 235
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 95% 240#
Set #7 – 10 Back Squats @ 80% 205#
WOD - 3 Rounds:
400 Meter Run
21 Burpees
9:14 - wore 20#vest.
Left for Cookeville!

Saturday - Level 2 Day 1

WOD - 21 - 15 - 9
OHS 115#
TTB

Sunday - Level 2 Day 2

WOD - 5x3 No hook Overhand grip Deadlift - 275#

Monday, May 08, 2017

Sunnnnnn burnnt!

Monday - Skipped the hollow/superman warmup
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups - 45# empty bar
10 Barbell Rollouts
Squats - Wave #1
Set #1 – 5 Back Squats @ 73% 205
Set #2 – 3 Back Squats @ 78% 230
Set #3 – 1 Back Squats @ 83% 245
Wave #2
Set #4 – 5 Back Squats @ 78% 230
Set #5 – 3 Back Squats @ 83% 245
Set #6 – 1 Back Squats @ 88% 260
Wave #3
Set #7 – 5 Back Squats @ 83% 245
Set #8 – 3 Back Squats @ 88% 260
Set #9 – 1 Back Squats @ 93% 275
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% 160
Not gonna lie, was scared about these. But went better than expected, Middle wave was worst, last single was ugly. Took steady pace.
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses 30# - had to break last 2 sets
15 Single Arm Dumbbell Row - 50#
100 Meter Single KB Front Rack Carry 53#
40 Banded Pull-Aparts
40 AbMat Sit-Ups
Sled Push - 400m-ish - 55# added then 400m sled pull - 55#

Tuesday - in early, good warmup
Minutes 0:00 – 5:00: Free Standing Handstand Practice - more than 5 min, not finding balance
Minutes 5:00 – 10:00: with vest
A) 5 Ring Rows
B) 5 Strict Ring Dips
Minutes 10:00 – 15:00: with vest
A) 5 Deficit Pushups (45+25plates)
B) 10 Pausing Hip Extensions
WOD -
AMRAP 4: 65 reps
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
AMRAP 4: 62 reps
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
AMRAP 4: 67 reps
15 Calorie Row
15 Burpees
15 Pull-Ups
194 total. Wore vest this time, c2b were singles, t2b were 2's, pu were 3's.
10 min recovery bike. Cryo, Xover

Wednesday - Coach 5,6. rushed warmup, row, box jumps, 20,15,12 situps/squats
WOD - ODD-OBJECT SPRINT
400 Meter Plate Run - 55# sandbag
200 Meter KB Farmers Carry 60# db's
400 Meter Plate Run 55# sandbag
200 Meter Sprint
8:56 - wore vest again. WAY worse, sandbag sucked, had to drop db 10 ft from finish, no air.
Big Clean Complex every 6:00 for 5 sets
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Press
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Split Jerk
95#, 115#, 125#, 135#, 150# - better than last week, legs are spent.
Couple rounds of 5 pu/pu/as. Xover

Thursday - Romwod 0530, Xover, cryo

Friday - Coach 5,6. Rushed warmup, most of activation
3 Rounds, short transition between stations…
30s Wall Facing Handstand Hold
30s Superman Hold
30s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat -
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 87% 220
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 90% 230
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 93% 235#
Set #7 – 10 Back Squats @ 78% 200#
Felt heavy, left hip pinched. Feet weren't finding good position. Got better as it went
WOD - AMRAP 17:
20 Calorie Row
17 Power Snatches 75#
20 Box Jumps 24″
17 Wallballs 20#
3 rounds + 25. Paced too much, but stayed steady. broke 10+7
Cryo, Xover

Saturday - good warmup
Power Cleans - Pausing clean deadlift + power clean
105, 115, 125, 135, 145
Work to heavy - 155, 175, 185, failed 195, did another 185
WOD
800m run
30 Power Cleans 135
10 Bar over burpees
800m run
20 Power Cleans 155
20 Bar over burpees
800m Run
10 Power Clean 175
30 Bar over burpees
27:09 - cleans sucked today.....
Cryo - then worked on box all afternoon. CPR cert

Sunday - romwod

Monday, May 01, 2017

More Waves

Monday - Early flight, quick warmup no mobility
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53# kb
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) - 35s
Squats - Wave #1
Set #1 – 5 Back Squats @ 70% 205
Set #2 – 3 Back Squats @ 75% 220
Set #3 – 1 Back Squats @ 80% 235
Wave #2
Set #4 – 5 Back Squats @ 75% 220
Set #5 – 3 Back Squats @ 80% 235
Set #6 – 1 Back Squats @ 85% 250
Wave #3
Set #7 – 5 Back Squats @ 80% 235
Set #8 – 3 Back Squats @ 85% 250
Set #9 – 1 Back Squats @ 90% 265
15-Rep Front Squat
Set #10 – 15 Front Squats @ 52% 155
Felt strong. Keeping hips under until last wave
3 Giant Sets, resting as needed between sets
20 KB Front Rack Reverse Lunges (35/25)
20 AbMat Sit-Ups
20 1-Arm Kneeling KB Presses (35/25, 10 each side)
20 Supermans
20 Double Russian KB Swings (35’s/25’s)


Tuesday - Thursday - Dallas, TX

Wednesday - Dropped in to North Plano Crossfit. Ran 1 mile to get there, then group warmup track style. New walk, ostrich walk, straight legs, forward bend brushing arms forward along feet
WOD -
400m Plate Run 45#
200m Farmers carry - 50# DB
400m Plate Run 45#
200m Sprint - 7:23?
Strength - Bergeron Big Ass Clean Complex
1 Set E:6 min x 5
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Press
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Jerk
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Split Jerk
3x115#, 2x135#
1 mile walk back to hotel

Thursday - Easy pace 3.1 mile run

Friday - Made it in town, headed home changed, went to gym.
Quick short warmup
Squats -
Set #1 – 3 Front Squats @ 80% 205
Set #2 – 1 Front Squat @ 85% 215
Set #3 – 3 Front Squats @ 80% 205
Set #4 – 1 Front Squat @ 88% 225
Set #5 – 3 Front Squats @ 80% 205
Set #6 – 1 Front Squat @ 91% 235#
Set #7 – 10 Back Squats @ 75% 190#
Half Wod -
500m Row
21 Power Snatch 95#
500m Row
21 Overhead Squats 95#
Headed out quick to Yo Salsa!

Saturday - Decent warmup, little slow
On the :30s x 16 (8:00 Total):
On each :00 – 2 Power Cleans @ 60% 125#
On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% 125#
WOD -
1 Mile Run
21 Kettlebell Swings
21 Goblet Squats
800 Meter Run
15 Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats
70# KB - 18:23 - felt good to push the run, kb swings unbroken, squats broke 11+10, 10+5, 9

Monday, April 24, 2017

Last week of Waves

Monday - Most of warmup, 2 rnds hollow rocks and supermans
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53#, last set 70#
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) 35#s, first 2 sets did 8 each leg
Back Squats Wave #1
Set #1 – 6 Back Squats @ 66% 195
Set #2 – 4 Back Squats @ 71% 210
Set #3 – 2 Back Squats @ 76% 225
Wave #2
Set #4 – 6 Back Squats @ 71% 210
Set #5 – 4 Back Squats @ 76% 225
Set #6 – 2 Back Squats @ 81% 240
Wave #3
Set #7 – 6 Back Squats @ 76% 225
Set #8 – 4 Back Squats @ 81% 240
Set #9 – 2 Back Squats @ 86% 255
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% 170
3 Sets, Not for Time:
10 Romanian Deadlifts (135)
20 GHD
30 Hip Extensions
50 Banded Pull-Aparts
200 Meter Kettlebell Carry - 53#s (50m farmer/50m fr rack/50m farmer/50m fr rack)

Tuesday - 500m row, 2x200m run, pullups, pushups, sit ups, walkouts
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU
30 Double-Unders
Minutes 5:00 – 10:00:
10 Deficit Pushups – 45+15# plates
15 AbMat Sit-Ups
Minutes 10:00 – 15:00:
7 Strict Pull-Ups -rnd2-4 black band
20 Hallow Rocks
WOD - “Towing” Part #1
AMRAP 4:
18 Power Snatches 95#
18 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 9 cal
– Rest 4:00 –
“Towing” Part #2
AMRAP 4:
15 Power Snatches 115#
15 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 6 cal
– Rest 4:00 –
“Towing” Part #3
AMRAP 4:
12 Power Snatches 135 - 125#
12 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 15 cal
Adjust si out, rib out. Cryo

Wednesday - Coach 5,6. partial warmup
Activation - 3 Sets, Not For Time:
8 Kneeling Barbell Strict Presses
50′ Single Arm Overhead Carry  35# kb
Push Press - 4x6 - 125# felt good and much stronger than last 2 weeks
WOD - On the Minute x 15
Minute 1 – 20 Wallballs 20# - 20, 20, 20, 15+5, 15+5
Minute 2 – 7 Box Jumps 30″
Minute 3 – 5 Power Cleans - 135. 145. 155. 165. 175# - last round was ugly
Xover recovery after

Thursday - RomWod, AR - hit a deer

Friday - Coach 5,6. good warmup, but still stiff, left si
3 Sets, for Quality:
15 Second Front Squat Hold
50′ 1-Arm Farmers Carry (each) - 53#kb
SQUATS
Minutes 0-6 – 2 Pausing Back Squats “On the Minute” @ 70% 185#
Minutes 6-9 – Rest
Minute 9 – 6 Front Squats @ 70% 185
Minute 12 – 6 Front Squats @ 70% 185
Minute 15 – 6 Front Squats @ 70% 185
Minute 18 – 6 Front Squats @ 70% 185# - tough! really fighting to keep hips under and butt from rising
WOD - 21 – 15 – 9:
Shoulder to Overhead 135
Chest-to-Bar Pull-Ups
9:15 - broke up 11+10 (i think), 6+6+3?, 6+3. Kept c2b at 3's or 2's until near the end.
POST - 30-20-10:
GHD Sit-Ups
Hip Extensions
Lunch out, cryo, mexican, tequila BLUES.

Saturday - crappy warmup
e30sec x 12 - 1 Power Clean 125#
e30sec x 12 - 1 Power Snatch 95#
WOD - Teams of 2: w Andrea
70 Calorie Row
70 Box Jump Overs (24/20)
70 Deadlifts (185/125)
70 Wallballs (20/14)
70 Burpees
70 Wallballs (20/14)
70 Deadlifts (185/125)
70 Box Jump Overs (24/20)
70 Calorie Row
26:59 - rough one, ran out, hard push after burpees
Norik and Jenny Lifting Seminar! 

Sunday - 

Tuesday, April 18, 2017

Master Lifting Team? Maybe

Monday - In early, good warmups
Activation - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) 20", 24", 24"
50m Farmers Carry with DB’s or KB’s - 80# dbs got heavy
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 63% 185#
Set #2 – 4 Back Squats @ 68% 200#
Set #3 – 2 Back Squats @ 73% 215#
Wave #2
Set #4 – 6 Back Squats @ 68% 200#
Set #5 – 4 Back Squats @ 73% 215#
Set #6 – 2 Back Squats @ 78% 230#
Wave #3
Set #7 – 6 Back Squats @ 73% 215#
Set #8 – 4 Back Squats @ 78% 230#
Set #9 – 2 Back Squats @ 83% 245# - felt heavy
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% 160# (or 165, cant remember) - most felt good, last set was heavy
3 Giant Sets:
10 Dumbbell Bench Press 50#
30s Max Double-Unders
15 Deadlifts 205#
30s Max Double-Unders
20 DB/KB Bent Over Rows, (10 each side) 50#
BONUS - 3 Rounds, Not For Time:
35 Band Pull-Aparts
15 Second L-Sit off Pull-Up Bar
Cryo, Xover

Tuesday - Shortened warmup, 400m, track warm, light row and some pull ups
Minutes 0:00 – 5:00:
1 Wall Walk
3 Pausing Strict Pull-Up (3 sec pause chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms
WOD - 3 Rounds:
Row 500 Meters - 1:51, 1:50, 1:49
Run 400 Meters
Rest 3:00 between rounds - 3:23/3:27/3:17
CoolDown - 10 min bike

Wednesday - Coach 5,6. Most of warmup. Activation with classes
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side) - 2x25#kb
30 Second Hallow Rock Hold
Push Press 4x6 - Did not go up in weight, but felt WAY better. 3x6 @115#, 1x6@120#
WOD - DT
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Started bad, and got worse. 155# first round, went horrible, could not clean or jerk worth shit. Dropped to 145# for round 2/3, still felt horrible, dropped to 135# for last 2 rounds. 12:01
Post - 30 - 20 - 10
GHD Situps
Back Extensions

Thursday - 0530 RomWod, Cryo, Xover

Friday - Coach 5,6. Rushed warmup, 3 min bike
3 Sets, for Quality:
10 Cossack Squats (5 Each Side)
10 Waiter Squats (5 Each Side) 53#
Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% 165# (first 4 barefoot)
Minutes 7-10 – Rest
Minute 10 – 7 Front Squats @ 55% 145
Minute 13 – 7 Front Squats @ 57% 150
Minute 16 – 7 Front Squats @ 59% 155
WOD - 4 Rounds:
21 Calorie Row
18 Thrusters 65#
15 Pull-Ups
13:22 - not horrible, 3rd round was worst
Post - 30 - 20 - 10
GHD Situps
Back Extensions
Long drive, hips sore

Saturday - Memphis. Great games. Lots of rain. Fun dinner Rendezvous BBQ

Sunday - Memphis. Lamberts chow down.

Monday, April 10, 2017

The business moves on

Monday - 1 mile run warmup, track warmup
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s 70#
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 60% 175#
Set #2 – 4 Back Squats @ 65% 195#
Set #3 – 2 Back Squats @ 70% 205#
Wave #2
Set #4 – 6 Back Squats @ 65% 195#
Set #5 – 4 Back Squats @ 70% 205#
Set #6 – 2 Back Squats @ 75% 225#
Wave #3
Set #7 – 6 Back Squats @ 70% 205#
Set #8 – 4 Back Squats @ 75% 225#
Set #9 – 2 Back Squats @ 80% 235#
10-Rep Front Squat
Set #10 – 10 Front Squats @ 52% 155#
Felt good! Working right hip strength
3 Supersets*
15 Romanian Deadlifts (moderate)
20 Pushups
25 Abmat Sit-Ups holding a 10# plate or dumbell across chest 25#kb
30 Banded Pull-Aparts
Then 50 Glute Bridges... done in 1 set.
Cryo, Xover rushed.

Tuesday - 1200m warmup, mini jump warmup, not all
Strict HSPU - 1 ab mat - 7 reps, Practiced handstand walks too
Strict Pull Ups - 16. Felt good
WOD -
3 Rounds:
40 Double-Unders
12 Burpees
50 Calorie Row
2 Rounds:
40 Double-Unders
12 Burpees
35 Calorie Row
1 Round:
40 Double-Unders
12 Burpees
20 Calorie Row
22:54 - good sufferfest.
Knee got tweaked, painful bending.
Cryo, Xover.

Wednesday - Coach 5,6.  R Knee taped up, we'll see how it goes.
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position 30#
30 Second Hallow Rock Hold
Push Press - 4x6 - warmup with 1x6@75, 1x5@95. 4x6@ 115# might have been a touch heavy, last rep turned back.
WOD - 7 min AMRAP
7 Deadlift 225# Top of EVERY Min (including start)
Max Wall Balls - 15, 12, 12, 10, 10, 10, 12 = 81. All DL unbroken touch and go.
3 Sets, not for time:
10 Parallel Bar Dips
10 Ring Rows
Rodney adjusted back, shoulder and knee. Laser shoulder

Thursday - Rest, RomWod warrior,

Friday - Coach 5,6. Cossack and Waiter squats
Back Squats - EMOM 7x2 2sec pause @ 145#
E3min - 1x8 @ 135#, 1x8@145#, 1x8@150# Felt smooth, not much hitch that I could feel
WOD - 3 Rounds:
12 Power Cleans 135#
12 Chest-to-Bar Pull-Ups
12 Push Jerks 135#
12 Toes to Bar
14:57 - cleans felt better, the rest sucked. C2b were 3 then 2s and 1s. TTB started with 4 or 5, but sropped to 2s and 1s quick. Jerks were 6+6, 6+6, 5+5+2...ugh
Busy day went to cemetery and JB

Saturday - In early, solo sesh!
Power Clean - E:30sec x12 - 1 PC @ 105#. Working on scoop, getting to hip, staying patient
Power Snatch - E:30sec x12 - 1 PS @ 85#
WOD - 2 Rounds
500m Row
21 Cal A Bike
500m Row
21 Bar Facing Burpees
500m Row
21 Overhead Squat 95#
23:12 - may have come out too hard on first row, this sucked, legs spent, rough to recover.
Worked Uncharted Spring Lifting meet all day, loading and judging.

Sunday - Rest RomWod

Tuesday, April 04, 2017

Getting back at it, with tape

Monday - early work, then gym. Good warmup
OHS - worked to heavy 195# + 2 sec pause, felt good
Snatch Balance - 135, 155, 165 - wasnt real stable, some pain
Snatch - 3 position - high hang, low hang, floor.
0:00 – 1 Complex @ 45% of 1RM - 75
1:30 – 1 Complex @ 50% of 1RM - 80
3:00 – 1 Complex @ 55% of 1RM - 85
4:30 – 1 Complex @ 60% of 1RM - 95
6:00 – 1 Complex @ 65% of 1RM - 105
7:30 – 1 Complex @ 70% of 1RM - 115# - felt ok, slight bounce on quads before hips, wierd
WOD - AMRAP 12:
30 Air Squats
15 Calorie Air Bike
10 Push Jerks 135#
3+16. Jerks were heavy, no cycle, legs were tired no drive. had to break each set.
Busy day, no cryo. Xover.

Tuesday - Good warmup
Front Squat -
Set #1, On the 0:00 – 2 Reps, 2 second pause in bottom @ 50% - 135#
Set #2, On the 1:00 – 2 Reps, 2 second pause in bottom @ 55% 145#
Set #3, On the 2:00 – 2 Reps, 2 second pause in bottom @ 60% 155#
Set #4, On the 3:00 – 1 Rep, 4 second pause in bottom @ 65% 165#
Set #5, On the 4:00 – 1 Rep, 4 second pause in bottom @ 70% 185#
Set #6, On the 5:00 – 1 Rep, 4 second pause in bottom @ 73% 195#
Set #7, On the 6:00 – 1 Rep, 4 second pause in bottom @ 76% 200#
Went heavy on couple sets, ended +10# but still felt great to front squat. 4 sec pause was hot.
WOD -
50 Calorie Row - 2:28
Directly into…
5 Rounds:
10 Burpees
10 Toes to Bar
Directly into…
50 Calorie Row - 2:32
13:17 total. TTB were broken. 1st set 5+5, then at least 3 sets
10 min cool down air bike.

Wednesday - Coach 5,6, easy warmup, good movement, like the kb
Clean - 2 position pause
#1 – 50% of 1RM Clean and Jerk - 105
#2 – 50% of 1RM Clean and Jerk - 105
#3 – 55% of 1RM Clean and Jerk - 115
#4 – 55% of 1RM Clean and Jerk - 115
#5 – 60% of 1RM Clean and Jerk - 125
#6 – 65% of 1RM Clean and Jerk - 135
#7 – 70% of 1RM Clean and Jerk - 145#
Felt better, really worked staying patient, scoop and get in hips, solid positions
WOD -
42 Cal Bike
15 Power Cleans 135
30 Cal Bike
12 Power Cleans 155
18 Cal Bike
9 Power Cleans 175
12:38 - lungs HURT! 175 was no joke, looked horrible!
Cool down on bike, Cryo, Xover

Thursday - Rest, RomWod x2, Cryo, Xover

Friday - Coach 5,6 good warmup plus with class
Back Squat -
Set #1, 0:00… 5 Reps @ 70% of 1RM - 205
Set #2, 1:30… 3 Reps @ 75% of 1RM - 225
Set #3, 3:00… 1 Reps @ 80% of 1RM - 235
Set #4, 4:30… 5 Reps @ 75% of 1RM - 225
Set #5, 6:00… 3 Reps @ 80% of 1RM - 235
Set #6, 7:30… 1 Reps @ 85% of 1RM - 250
Set # 7, 9:00… 10 Reps @ 60% of 1RM - 185
Good day to squat, felt ok, 10rep had right foot/ankle popping
WOD -
3 Rounds:
5 Ring Muscle-Ups 10 C2B Pull Ups
10 Power Snatches 115
20 Box Jump Overs 24″
11:56 - c2b were crappy, rest felt great.
Cryo, Xover, shoulders a little sore

Saturday - Decent warmup
5 Rounds - 1:00 easy row, 1x3 Strict HSPU to 1 mat
Jerk Balance - 3x3 empty, 3x3 65#
Tall Jerk - 2x3 empty, 2x3 75#
Split Jerk -
On the Minute x 5
Minute #1 – 3 Reps @ 50% 105
Minute #2 – 2 Reps @ 55% 115
Minute #3 – 2 Reps @ 60% 125
Minute #4 – 1 Rep @ 65% 135
Minute #5 – 1 Rep @ 70% 145
Minutes 6-10 – Build to a Heavy - 155, 165, 175, 185 (felt strong), 195 feet little off, 200# was going to stop there, but it felt light, 210# new pr, and it felt light and fast. The dip was much stronger!
WOD - 4 Rounds:
21 Calorie Row
18 Wallballs 20#
15 Toes to Bar
12 Burpees over Bar
9 Deadlifts 225#
Rest exactly 2:00 between rounds
24:14 - t2b hardest part, broke up 3 or 4 sets, everything else unbroken
Party Night.

Sunday - Rest .... Hungover, head hurts. Mini stretch, xover.

Tuesday, March 28, 2017

Moving On

Monday - Planned on redoing, but decided recovery from 17.5 was too long, so screw it.
EMOM 10 - 5 Scap retractions + 5 Strict Pull Ups
WOD - AMRAP 13:
15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135# - 4 rounds + 5.
CoolDown - 10 min row - Easy, 2341m

Tuesday - Good warmup
Front Squat - On the Minute x 9:
Minute 1 – 3 Reps @ 50% 135
Minute 2 – 2 Reps @ 55% 145
Minute 3 – 1 Reps @ 60% 155
Minute 4 – 3 Reps @ 50% 135
Minute 5 – 2 Reps @ 55% 145
Minute 6 – 1 Reps @ 67% 175
Minute 7 – 3 Reps @ 50% 135
Minute 8 – 2 Reps @ 55% 145
Minute 9 – 1 Reps @ 72% 185# - Really worked on Chest up, upright squat
WOD -
10 Front Squats 95#, 50 Abmat Sit-Ups, 100 Double-Unders
10 Front Squats 95#, 40 Abmat Sit-Ups, 80 Double-Unders
10 Front Squats 95#, 30 Abmat Sit-Ups, 60 Double-Unders
10 Front Squats 95#, 20 Abmat Sit-Ups, 40 Double-Unders
10 Front Squats 95#, 10 Abmat Sit-Ups, 20 Double-Unders
First set of dus were HORRIBLE! Threw rope. Got pissed, but finished with more intensity... 11:00.
CoolDown - 10 min easy bike
Cryo, Xover. Late night

Wednesday - Coach 5,6. Sluggish. No real warmup.
E90 sec - 7 Rounds
7 Bar over Burpees
3 Hang Power Cleans - 95, 115, 135, 155, 155, 165, 170# - last 2 sets pretty ugly.
WOD - 5min
2 Rounds
5 Strict Pull Up (weighted vest)
10 Handstand Push Ups
15 Sit Ups
Then 100 dubs. Remaining time, Max Cal Row - 14 Cals
Rest 5 min.
Repeat - 2nd round - 19 Cals. 2nd round dubs went much better
KLaser,

Thursday - Rest.

Friday - Coach 5,6.
Bottoms Up KB Press - did with all 3 classes. 35#, 53 almost with R, not close on L
WOD -
30 - 20 - 10
Burpee
KB Swing 70#
6:23 - really pushed burpees. KB - 15.11,4; 12,8; 10 I thnk.
5 min easy recovery row
500m Row max effort - 1:37 - quads were destroyed.
Cool down. Cryo

Saturday - RockTape FMT - Functional Movement Taping Basic-
AWESOME course.

Sunday - Decided to sign up for second day, FMT Performance. Even better.

Monday, March 20, 2017

Finally, Open 17.5!

Monday - Decided to re-test. Still goal of 30. Different plan. Full warmup
17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
23 reps. Still no good. Little slower on times. DLs - started with sets of 6. still had to drop to singles, might have taken more out, or just still tired. WBs went smooth, 10!. Row felt fine, about the same. HSPU - not sure what happened, got 1 no rep, wasn't feeling great, more fatigued than expected. Started with sets of 5....
5 min cool down row. Cryo.

Tuesday - Felt like crap. Wrist, shoulder, back all wrecked. Stayed home, did Romwod and Xover.

Wednesday - Coach 5,6.
Messed with DB thrusters, 50# gonna suck.
WOD - 3 Rounds
14 Cal Bike
15 Strict PU
9 Burpees
9:04 - really had to break pull ups.
Post - 20 min row
at 16, 12, 8 and 4 - stopped to do 5 inchworms, 10 Samson stretch, 10 RBM, 20 Air Squats. 3500m
Cryo, KLaser

Thursday - Rest. Did ab work with Wy, Cryo, Xover, then some bike spinning/movements

Friday - Coach 5,6. Followed warmup. Wrists are throbbing.
WOD - Open 17.5
10 Rounds:
9 Thrusters 95#
35 Double-Unders
15:06? - not as well as planned, broke all 5/4. Dubs were a mess.

Saturday - Good warmup,
3 Rounds - 2 min each
1 - 30 Cal Row
2 - 20 TTB
3 - 10 Power Clean 135#
Ugh. Last week of Open. Potluck

Sunday - Rest, RomWod, Xover, Easy bike

Tuesday, March 14, 2017

Open Week 17.4 feeling good

Monday - Nervous and anxious! Good Warmup.
Overhead Squat 2sec Pause - 135, 155, 175, 185# felt strong and solid
Snatch Balance - 95, 115, 135, 155, 175? may have failed this cant remember.
Pause Snatch (at knee) + Full Snatch - 95x2, 115x2, 125#
Ran through a couple rounds 4 C2B + 3 Snatch 95#.
Then 2 rounds of 3 C2B + 2 Snatch 115#.
Felt confident about getting through 135! Went same time as Patrick again.
WOD - CrossFit Games Open 17.3
Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches 95#
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches 135#
*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches 185#
71 Reps. Missed completing by 1 reps, had 1 failed rep. All the snatches felt way better and more solid, pretty happy. Really wanted to finish. Went 3+3, 6. 3+3, 3+3

Tuesday - Warm up
Handstand Walk Practice - HOLY CRAP!!! Made it farther than ever before. Felt solid and balanced. Controlled the walk!
WOD -
80 Double Unders
40 Cal Row
20 HSPU Wall Balls (first 2 rounds)
15:54 - did hspu last round.
Conditioning -
10 Min EMOM
40 Sec on Air Bike
10 Bar Over Burpees
Cryo, Xover

Wednesday - Coach 5,6. Burgener warmup. 5 min easy spin on bike. No real warmup
Deadlift - 10x135#, 10x185#, 6or8x225#, 3or5x275#, 2or3x325#
WOD - 4 Rounds
min 1 - 15 Front Squat - 135#
min 2 - 20 GHD Sit Ups
min 3 - Max Cal Row
min 4 - Rest
Cals - 21, 20, 19, 20 = 80 total.
5 min cool down on bike.
KLaser at Rodneys.

Thursday - Active Recover - bike etc. Cryo, Xover

Friday - Coach 5,6. Good warmup, followed B
WOD - Open 17.4
13-Minute AMRAP:
55 Deadlifts, 225#
55 Wall-Ball Shots, 20#
55 Calorie Row
55 Handstand Push-ups
191 reps - 26 hspu. couple no reps on WB, and probably 4 no reps on hspu. Not sure what happened, heels weren't high enough. Missed goal of 30... DL - sets of 5, had 1 round of singles? Got heavy at 25-30. WBs were a mess, got some no reps, numbers got off, just pieced it together. Row felt fine. HSPU - heels weren't getting high enough, not sure if hands were too wide or pad compressed,
Little cool down. Cryo, Xover, RomWod

Saturday - Short warmup, short wod, then judging etc. Glutes on fire
WOD
EMOM x 20:
Minute 1 – 14 Calorie Row
Minute 2 – 45 sec Double-Unders
Minute 3 – 5 Strict Pull-Ups + 15 AbMat Sit-Ups
Minute 4 -10 Barbell-Facing Burpees
Good shakeout. Made it to Cryo barely.

Sunday - Rest. Judged 2 rounds, did some air bike, kb swings, push ups, etc. Xover, RomWod, glutes still lit!

Wednesday, March 08, 2017

Open 17.3 is......cards?

Monday - Re-Test! Lowered bars, trying to use better technique, stay hollow longer
Worked technique, real good warmup.
WOD - 17.2
2 Rounds
50ft Front Rack walking lunge 2x50# dbs
16 TTB
8 Power Cleans 50# dbs
Then 2 Rounds
50ft Front Rack Walking Lunges 2x50# dbs
16 Bar Muscle Ups
8 Power Cleans
116 reps - 4 bmu on second round. failed last 2 reps with 30 seconds. Frustrating... but still better.
8+8 ttb, direct from cleans to lunges, 6+4+singles second ttb. Singles on bmu.
Cool down on bike.
KLaser. Cryo

Tuesday - warmup, Shoulder is really sore
Push Press - 5x5 building - 95#, 115#, 135#, 155# failed last rep.
WOD - On the Minute x 16 (4 Rounds):
Minute 1 – 15 Calorie Row
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 12 Assault Bike
Minute 4 – 15 Kipping HSPU - 35 strict press (5-7)
Cryo, Xover

Wednesday - Coach 5,6. Decent warmup
Deadlift - 2" deficit - 135x5, 185x3
Also, attempted squats with kb belted, elevated on boxes. 5x70#, 3x140#
WOD Part #1
AMRAP 6:
42 Double-Unders
30 Wallballs 20
18 Toes to Bar
… Rest 5:00…
WOD Part #2
AMRAP 6:
21 Double-Unders
15 Wallballs 20
9 Toes to Bar
Rnd1 - 1+77 reps... wb 25/5; 12/10/8. TTB broke random, dubs were a mess
Rnd2 - 3+36 reps... wb unbroken, dubs
KLaser.

Thursday - Rest. Cryo, Xover, eStim... shoulder hurts

Friday - Coach 5,6. Most of warmup.
Pause Overhead Snatch - 135, 155, 175# felt solid
Snatch Balance - 95, 115, 135, 155, 175# - dropped first time, but got second PR
Snatch Pull + Snatch - 95, 115.
WOD - CrossFit Games Open 17.3
Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches 95#
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches 135#
*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches 185#
68 reps. 4 snatches short....
Missed the cool down.... bah

Saturday - Partial warmup
Short WOD -
21 Cal Row, 15 Power Cleans 95#, 9 Bar Facing Burpees
21 Cal Row, 15 Front Squats 95#, 9 Bar Facing Burpees
21 Cal Row, 15 Push Jerks 95#, 9 Bar Facing Burpees
(stopped there, supposed to go back down FS then PC). 8:22 ish.
Open Judging etc. Long day

Sunday - Rest, Xover, soccer, RomWod

Monday, February 27, 2017

Aftermath....Next Up 17.2

Monday - Seriously considered redoing the wod... Got in and Patrick had redone, worse, and puked.
Primer – 3 Sets with an empty barbell. Rest 30-60 seconds between sets.
1 Hang Muscle Snatch (pockets)
1 Hang Muscle Snatch (knee level)
1 Hang Muscle Snatch (mid-shin)
3 Behind the Neck Push Jerks - Felt a little weak in shoulder
E90sec x 7  x3 - 3 Position Power Snatch)
Set #1, On the 0:00… 40% - 65#
Set #2, On the 1:30… 50% - 70#
Set #3, On the 3:00… 55% - 80#
Set #4, On the 4:30… 60% - 95#
Set #5, On the 6:00… 65% - 100#
Set #6, On the 7:30… 65% - 105#
Set #7, On the 9:00… 65% - 115#
2 sec Pause OHS + OHS - work to heavy
95, 135, 155, 175# - stabilizing overhead painful on shoulder. Snatches out front cause pain.
WOD - Matterhorn” Part 1 – AMRAP 4: - 3+40
30 Double-Unders, 15 Power Snatches 75#
Rest 4:00
“Matterhorn” Part 2 – AMRAP 4: - 2+31
30 Double-Unders, 12 Power Snatches 95#
Rest 4:00
“Matterhorn” Part 3 – AMRAP 4: 2+10
30 Double-Unders, 9 Power Snatches 115#
396 total reps. All but 2 sets unbroken dubs, Should was definitely tender and painful.
Cryo, Xover, Estim shoulder sore

Tuesday - late start, rushed working on Open leaderboard. Most of warmup, litle jog, nice out
EMOM 10 Power Clean + Hang Squat Clean
Set #1 – 50% - 105#
Set #2 – 55% - 115#
Set #3 – 60% - 125#
Set #4 – 65% - 135#
Set #5 – 70% - 145#
Sets #6-10 (5 total) – by feel. 155#, 165#, 175#, 185# (starfish), 190# not bad
WOD - 3 Rounds:
400 Meter Row
21 Hang Power Cleans 115#
18 Front Rack Step-Back Lunges 115#
15 Barbell-Facing Burpees
17:17 - racing with Patrick, he won. Easy row (2:00 pace), HPC-11+7+3, 10+8+3, 8+8+5. Lunges - 18, 10+8, 10+8.
POST - 4min easy bike + 10 GHD + 10 Hip Ext; 4min easy row + 10 GHD; 4 min easy bike + 10 GHD + 10 Hip Ext.
Cryo, eStim

Wednesday - Coach 5,6. Mini warmup. Not feeling it.
WOD - 4 Rounds
Min1 - 7 DL + 7 BJ - 225# did 185#
Min2 - 15 Kip HSPU 12 Seated DB Strict Press 30#
Min3 - 7 C2B + 7 TTB did 5 c2b + 5 ttb
Min4 - 15 Cal Row
6 min air bike cooldown. Saw Rodney, going to try laser tomorrow

Thursday - Rest. Laser at Rodneys, lunges, tape, Xover.

Friday - Coach 5,6. Warmed up during 6, half way ready to attempt 17.2
WOD - 17.2
2 Rounds
50ft Front Rack walking lunge 2x50# dbs
16 TTB
8 Power Cleans 50# dbs
Then 2 Rounds
50ft Front Rack Walking Lunges 2x50# dbs
16 Bar Muscle Ups
8 Power Cleans
108 reps. 3 Rounds + 30ft... Made it through all 16 bmu, which is a plus. But need to go faster, less breaks in between.
Cryo, Xover

Saturday - Warmup
3 Rounds, Rotating Stations every 2:00:
Station 1 – 30 Calorie Row
Station 2 – 10 Clean and Jerks 135#
Station 3 – 100 Double-Unders
Cleans got heavy, had to break up too much. Dubs were messy
17.2 judging.

Sunday - Rest, Xover, Estim

Monday, February 20, 2017

CF Open 2017 Week #1

Monday - Tired from late game. Good warmup. No Pre
WOD - AMRAP 14:
75 Wallballs (20/14)
60 Calorie Row
45 Alternating Dumbbell Power Snatches (50/35) - 50# right, 35# left, clean+strict press
30 Chest to Bar Pull-Ups - Strict PU
209 reps (1 rep short of full round)
Post WOD - 6 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge 50#’s
10 Toes to Bar
Rest as needed between sets
10 min air bike cool down
Cryo, Xover

Tuesday - Slow easy warmup, not full. Antoinette showed up
WOD - “Nutcracker” – Part #1
AMRAP 3:
3 Power Cleans Deadlifts
3 Front Squats Hang Power Cleans
3 Push Jerks Front Squats
Rx – 115#
Rest 3:00
“Nutcracker” – Part #2
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 135#
Rest 3:00
“Nutcracker” – Part #3
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 155#
142 reps total.  6+5, 5+4, 3+7.
WOD2 - On the 2:30 x 4 Rounds (10 Minutes)
5 Barbell-Facing Burpees – Slow Pace
5 Barbell-Facing Burpees – Medium Pace
5 Barbell-Facing Burpees – Sprint Pace
This was FUN. Started really slow, ended really fast!

Wednesday - Coach 5,6.
WOD -
50 Calorie Assault Bike
125 Double-Unders
2,000 Meter Row
125 Double-Unders
50 Calorie Assault Bike
20:41 - dubs sucked, ass bike sucked. Row was ok, ~8 min
Stretch cool down.

Thursday - Rest, RomWod, Cryo, Xover.

Friday - Coach 5,6 - worked on open movements, test runs etc.
Screwed around an hour or so, then decided to do the Open wod......dumb
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
50# db, 24" box. 19:59..... 1 sec to spare. Quads went fast, lungs followed. If I could do it over, go slower on the burpee box overs. Take a breath at the top of each one. Going fast on these smoked me for the rest. Had to break snatches up WAY too much, sets of 10, 8, and even a couple 6....
Cryo, aspercream, estim, heat pad. Back is lit up!

Saturday - Short warmup. Getting something in before CHAOS.
Every 3:00 x 7 Rounds:
30/20 Calorie Assault Bike
8 Toes to Bar (strict)
Finished each round with ~50sec.
5 Rounds, every 2:00
Pausing Front Squats + Kipping HSPU
Set #1, On the 0:00 – 3 Pausing Front Squats 60% - 155
Set #2, On the 2:00 – 3 Pausing Front Squats 63%  - 160
Set #3, On the 4:00 – 2 Pausing Front Squats 66% - 175
Set #4, On the 6:00 – 2 Pausing Front Squats 69% - 185 (whoops, heavy)
Set #5, On the 8:00 – 2 Pausing Front Squats 72% - 185
Finished and started demo standards and get heats going for 17.1

Sunday - Rest recovery. RomWod, Xover, Soccer, played keeper for Ys team.

Tuesday, February 14, 2017

Shoulder daze are here again

Monday - Warmup
WOD1 - Jackie
1000m Row  (3:31)
50 Thrusters - Single arm 30#
30 Pull-ups (strict)
9:53 - multiple breaks on thrusters, and tons on pull ups.
WOD2 - On The Minute x 10 (5 Rounds):
Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU 5 Bent over Rows 53#kb
Odd Minutes – Power Snatch (5-4-3-2-1) - Single Arm, 30, 35, 40, 45, 50#
CoolDown - With a running clock, 9:00 Recovery Effort – conversational pace.
Every 90 Seconds, complete “X” amount of Double-Unders - 44, 56, 48, 32, 54...

Tuesday - Most of warmup, xover warmup at home
WOD1 - Diane -
21 - 15 - 9
Deadlift 225#
HSPU - 35# bent over kb rows
5:33 - after did 30 single arm seated strict press 30# db
WOD2 - 4 Rounds:
1:00 – Max Calorie Row - 20 each
:30s Rest
1:00 – Max Barbell-Facing Burpees - 15,15,15,16
:30s Rest
4 Supersets, resting 1-2 Minutes between:
:15s L-Sit Hold, on parallettes
15 AbMat Sit-Ups
Cryo, Xover Sym.

Wednesday - Coach 5,6. Did some swings from the bar caused a lot of pain
WOD - 40 Clean and Jerks (135/95)
*At the top of each minute, complete 4 TTB. This includes the first minute
4:57, cleans might cause some pains... Did V-Ups not ttb.
Front Squat - 7 min work to heavy triple (3 rep) - 135, 165, 185, 215#
Bonus WOD - 4 Sets, resting 1:00 between:
10 Step-Back Lunges (115/80) used 95#
12 Alternating Dumbbell Power Snatches 50#
15 Box Jump Overs 24"
12:42 - so much for a deload
Saw Rodney, popped shoulder

Thursday - Rest. Xover, 100 lunges. Cryo

Friday - Coach 5,6. Good warmup
Clean Pull - 2 sec pause at knee
Set #1 – 80% - 185#
Set #2 – 90% - 195#
Set #3 – 100% - 215#
Set #4 – 105% - 225#
Set #5 – 110% - 235#
WOD - 5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans 135#
1:00 – Barbell Facing Burpees
1:00 – Rest
224 reps (11 more) - 23,10,17 - 21,10,14 - 20,9,15 - 20,10,14 - 19,9,13
Cryo, xover

Saturday - Most of warmup, feeling slug
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 4 Front Squats @ 70% 180#
Odd Minutes – 8 Back Squats @ 70% 180#
125 Dubs, 3min easy air bike, 15 GHD situps
100 Dubs, 3 min easy bike, 20 GHD situps
75 Dubs, 3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps

Sunday - Rest. RomWod, Xover, 120 lunges

Friday, February 10, 2017

F*$% this @#$ $%^ !^%$

Monday - Good warmup, little sluggish
OHS - 2 sec pause in bottom, 5 min work to heavy - 135, 155, 185, 205 failed attempt on way down
Snatch Balance - 5 min work to heavy - 135, 155, 165 failed to lock, dropped forward, started to feel sharp pain in left scap
Snatch - EMOM
3 Reps @ 67% of 1RM - 110#
2 Reps @ 70% of 1RM - 115#
1 Rep @ 73% of 1RM - 120#
3 Reps @ 70% of 1RM - 115#
2 Reps @ 73% of 1RM - 120#
1 Rep @ 76% of 1RM - 125#
1:00 – Rest
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% - 135# - worked on being more patient, bar in hips way better
WOD - 21 – 15 – 9
Squat Snatch (95/65)
Chest-to-Bar Pull-Ups
Attempted.... snatch were hurting shoulder, then c2b caused more pain. Got bad had to stop.
Did double unders before leaving EMOM - 5x50
Went to see Rod, shoulder very weak to resistance test, believes possible tear. Ibu

Tuesday - Rest still in pain. 250 lunges and RomWod, estim

Wednesday - Coach 5,6.
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 3 Front Squats @ 70% 180#
Odd Minutes – 6 Back Squats @ 70% 180#
WOD - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 30 Kettlebell Swings 53#
Minutes 2-4 – 30 Wallballs 20#
Minutes 4-6 – Max Ring Muscle-Ups Strict MU Drill
Little bit of pain. Did kb, unb, unb, 25+5, wb unb, then 20+10, 15 strict pulls each
Cryo and Normatec for legs. Xover

Thursday - RomWod x2, Xover, estim

Friday - Coach 5,6, semi good warmup
AMRAP 18:
30 Push Jerks (95/65) Lateral raises 10#kb
30 Box Jumps 24" 30"
30 Toes to Bar V-Ups
30 Calorie Row
2 rounds + 15 reps (did kb strict press also 15 second round, 15 third round)
Conditioning - Alternating EMOM x 12 (6 Rounds):
:40s – Bike for Calories - 62 total (~10-11 per)
:40s – Max Double-Unders - 49, 35, 49, 58, 60, 36
Cryo, Xover, estim

Saturday - most of warmup
Front Squat - 2 sec pause - 135, 185#, 225#, 245#, attempted 255 failed
Clean complex - 135, 155, 175#
Squat Clean - 175#, 185#, 195#, attempted 205# 3 time, all fails
WOD - 5 Rounds:
20 Calorie Assault Bike
10 Dumbbell Burpee Box Step-Ups 50#'s to 24″
7 Squat Cleans 135#
30:57 - HOLY! This sucked hard!
Post - EMOM 10 mins
15 GHD Sit Ups
:30 sec max strict pull ups
10 reps each round = 50 total

Sunday -  Rest. Xover? 200 lunges

Monday, January 30, 2017

Hoping for a good Feb

Monday - Good warmup, Xover
Snatch Warmup - Snatch Grip Deadlift + 2 Hang High Pulls; 2 Power Snatch - 45, 65, 3x85#
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1) - 95, 105, 115, 125, 135, 145# -
Odd Minutes – Max Reps Ring Muscle-Ups - 1..... (2 attempts per round, last 2 did MU transitions)
WOD - (after lots of stalling)
21 – 15 – 9:
Wallballs 20#
Pull-Ups
Thrusters 95#
Box Jumps 24″
Kettlebell Swings 53#
13:50 - 11/10wb, 10/6/5pu,11/10thruster,11/10kb; 10/5wb, 8/5/2pu, 8/7thr, 10/5kb; 5/4 pu, other unbk
Recovery - 3 min bike, 2 rounds 5# scap retracts, 10 OH circles, 20 band pull aparts
Cryo.

Tuesday - 5am class. Rushed warmup, but most of it
Deadlift - Set #1, On the 0:00… 3 Reps @ 70%  - 250#
Set #2, On the 1:30… 1 Rep @ 80%  - 285#
Set #3, On the 3:00… 3 Reps @ 75% - 265#
Set #4, On the 4:30… 1 Rep @ 85% - 305#
Set #5, On the 6:00… 3 Reps @ 80% - 285#
Set #6, On the 7:30… 1 Rep @ 90% - 325# - felt easy, all felt good!
WOD -
AMRAP 3:
21 Deadlifts 155#
21 Lateral Burpees over Rower
Max Cal Row in Time Remaining 21
— Rest 3:00 —
AMRAP 3:
18 Deadlifts 185#
18 Lateral Burpees over Rower
Max Cal Row in Time Remaining 20
— Rest 3:00 —
“Dead End” Part 3
AMRAP 3:
15 Deadlifts 225#
15 Lateral Burpees over Erg
Max Cal Row in Time Remaining 23
— Rest 3:00 —
“Dead End” Part 4
AMRAP 3:
12 Deadlifts 275#
12 Lateral Burpees over Erg
Max Cal Row in Time Remaining 18 (timer cut short)
Cooldown - 15 min air bike, every 5 min 20 glute bridges, 20 weighted abmat situps, 20 hip ext.
Cryo

Wednesday - Coach 5,6. most of warmup.
Handstand walk practice - feels like getting closer. left scap had sharp pain though on overhead
OTM x 14 min
Odd – Pausing Front Squats (2 full seconds in the bottom)
Even – 30 seconds for Max Reps Kipping HSPU - 67 reps
Set #1 – 3 Reps @ 50% - 135# - 12 reps hspu
Set #2 – 3 Reps @ 55% - 140# - 10 hspu
Set #3 – 3 Reps @ 60% - 155# - 8 hspu
Set #4 – 2 Reps @ 65% - 165# - 10 hspu
Set #5 – 2 Reps @ 70% - 180# - 8 hspu
Set #6 – 1 Rep @ 75%  - 190# - 10 hspu
Set #7 – 1 Rep @ 80% - 205# - 9 hspu
3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 10 Hang Squat Cleans 135# - holy shit those got heavy
Minutes 2-4 – 20 TTB
Minutes 4-6 – 75 Double-Unders
Made all reps, barely. Broke cleans 5/5, 5/5, 4/3/3. TTB tried to get a big set then pray, 10/6/4, 9/6/5ish, 8/4/4/4ish, Dubs hit 65/10, 64/11, 34/?/?/? ugh.
Cryo.

Thursday - Cryo, Massage, Xover Sym.

Friday - Coach 5,6. Junkyard Dog warmup. part of other warmup
WOD - Ascending Ladder for 10 Minutes:
3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees
6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees
9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees
12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees
Continue to add (3) repetitions to each movement until the 10-minute cap
75 reps, through cleans in round of 15. C&J took its toll, tried going directly into jerk. Had to stop for longer than planned.
Post - 3 Rounds
Row - 1 min easy (2:05+)
Row - 1 min medium (2:00)
Row - 1 min med/fast (1:51-55)
Shoulder Mob - 3 Rounds
10 Shoulder retractions
10 Front raises
20 Band Pull Aparts

Saturday - Xover warmup at home, good warmup at gym
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 65% 165#
Even Minutes – 8 Back Squats @ 65% 165#
Bar Muscle Up drills -
WOD - Teams of 2
30 min AMRAP
250m row
15 Deadlifts 135#
40 Ft. Overhead Plate Walking Lunges 53/35 kb (Down and back)
15 Sit Ups
Tag Partner
4.5 rounds - through half of the lunges. Started w/ 53# kb first round. Then went to 35#kb one way 53# kb back.

Sunday -  Rest, SuperBowl Party

Wednesday, January 25, 2017

Someone stop that truck...

Monday - Most of the warmup. Stress is high.
Minutes 0:00 – 5:00 Complete 2-3 Sets of the below complex with a light load.
Snatch Deadlift + 2 Hang High Pulls (Video) + 1 Hang Squat Snatch
Snatch-
On the 5:00 – 2 Reps @ 67% 110#
On the 6:00 – 2 Reps @ 72% 115#
On the 7.00 – 1 Rep @ 77% 125#
On the 8:00 – 2 Reps @ 72% 115#
On the 9:00 – 2 Reps @ 77% 125#
On the 10:00 – 1 Rep @ 82% 130#
On the 11:00 – Rest
3 Sets of 1 Repetition - 135#, 145#, 150#, 155# I think... Missed 155 once, little struggle, but got second attempt.
WOD - The Seven
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135# 115#
7 Knees-To-Elbows Toes2Bar
7 Deadlifts, 245# 225#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
30:42. Thrusters sucked, everything else just kept moving... tried to go sub 30, body is now wrecked.
Cryo

Tuesday - Feel like crap. No energy. Right elbow, right hip, and left scap are in pain. No pre, no wod.
Power Clean (7 x 2 Complex: Pausing Clean Deadlift + Power Clean)
95, 115, 135, 155, 165, 175 - 175# was a mess, missed second clean... just moved on.
WOD - skipped
2 3 Supersets, Not For Time:
:30s L-Sit Hold (on parralettes) 3x:10sec
30 Hip Extensions
20 GHD Sit-Ups
20 Glute Bridges
Added 20 situps
Cryo. Stress super high, doing PCI training before Globalscape training tomorrow.

Wednesday - Coach 5, quick warmup then workout with 6am
Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 4 Front Squats @ 60% 155#
Even Minutes – 8 Back Squats @ 60% 155#
WODish - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 15 Deadlifts 225#
Minutes 2-4 – 15 Barbell Facing Burpees
Minutes 4-6 – Max Bar Muscle-Ups in 90 Seconds
6, 6, 5. Got 3 unbroken 1st round, then 2 unbroke next 2 rounds
Globalscpe training begins. High school pre meeting tonight. PCI test.... sometime

Thursday - Rest. No coaching, webex training.

Friday - No coaching. Workout 0500, most of warmup. Right elbow sharp pain.
WOD - 2 Rounds:
21 Overhead Squats 75#
21 CTB Pull-Ups
21 Power Snatches 75#
21 Barbell-Facing Burpees
12:11 - c2b were shit, couldn't string many together.
ROW CONDITIONING
3 Rounds of the following, resting 3:00 between:
Row 500 Meters @ 2K Pace + 10 Seconds 1:59
Row 250 Meters @ 2K Pace + 4 Seconds 1:53
Row 250 Meters @ 2K Pace - 3 Seconds 1:46
Hit all times.
TOES TO BAR STAMINA
7 Rounds:
:30s – Max Toes to Bar
:30s – Rest
52 reps - 10, 9(7+2), 8(5+3), 5(shoulder), 7(5+2), 6(4+2), 7(5+2)
Cryo,

Saturday - Xover warmup
10 min EMOM - 1 Squat Clean + 1 Power Clean - working on foot work
95, 105, 115, 125, 135, 145, 155, 165, 175, 185#
3x1 Power clean - 185#, First and last were good, second was starfish
WOD - Hammer Time
70 Cal Row
50 Box Jump Overs 24"
30 Clean and Jerks 135#
10 Rope Climbs
16:01 - should have pushed harder on ropes. Put on gloves helped on decents, but not on climbing.

Sunday -  Rest. 4 hour owners meeting

Monday, January 16, 2017

Have I used Ice, Ice Baby before....oh well.

Monday - Good warmup.
Overhead Squat - 5 min work to heavy (spent longer than 5, felt good) 95, 135, 155, 185, 200# PR
Snatch Balance - 5 min - 95, 115, 135, 155#. Little bit on toes
Snatch - On the 15:00 – 2 Reps @ 67% of 1RM - 110
On the 16:00 – 2 Reps @ 72% of 1RM - 115
On the 17.00 – 1 Rep @ 77% of 1RM - 125
On the 18:00 – 2 Reps @ 72% of 1RM - 115
On the 19:00 – 2 Reps @ 77% of 1RM - 125
On the 20:00 – 1 Rep @ 82% of 1RM - 130
On the 21:00 – Rest
3 Sets of 1 Repetition - 135, 145, 155. These were all over the place. Shoulders never felt solid or strong, Got loose in bottom. Blasted knees forward on 155. Went for 160, no chance, tried 155 again but fropped forward. Done.
Warming up for WOD, finally got a muscle up again! Did 2. Really got downward solid pull in hollow, legs forward swing. Then big pop of hips and fast sit up worked.
WOD - AMRAP 15:
30 Wallballs (20/14)
20 Power Snatches 75#
5 Ring Muscle-Ups 10 Chest 2 Bar
3 rounds + 23 - 3x10 WB, 10+10, then 7+7+6 snatch, 5+5, and 5+3+2.
Double Unders - unbroken sets 6x30 - 30,30,25,50,30, 30.
Cryo. Pizza for dinner

Tuesday - Good warmup, missed last row
Alternating EMOM x 14
Even Minutes – Row 15 Calories
Odd Minutes – 30 Seconds for Max Reps Kipping HSPU - 12, 12, 12, 12, 10, 10, 7 - 75
Deadlift warmup - 10@135, 8@185, 6@225, 4@275, 2@315, 1@335 - felt HEAVY
WOD - "MARSTON"
AMRAP 20:
1 Deadlift 315#
10 Toes to Bar
15 Barbell-Facing Burpees
8+1 - that got bad. almost blacked out on 5/6 rounds DL. TTB were good, 10, then 6+4. Burpees sucked.
POST - 5 Supersets, Not For Time:
25 Banded Good Mornings - purple band
15 Glute Bridges
Cryo, Xover. Back is smoked. Video shows lifting to flat back, need chest up more

Wednesday - Coach 5,6. Full warmup.
Squats - Alternating on the Minute x 12 (6 Rounds):
Odd Minutes – 3 Front Squats @ 65% of 1RM Front Squat - 165#
Even Minutes – 6 Back Squats @ 65% of 1RM Front Squat - 165#
Felt good, moved fast tempo, rib cage down, pelvis tucked to stop anterior tilt pain
WODish - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 27 Box Jump Overs 24″ - barely got 27 each rnd
Minutes 2-4 – 24 GHD Sit-Ups - restricted flexion due to pain
Minutes 4-6 – 21 Thrusters 95# - 20, 17, 21
Cryo x 3 times. Hot Yoga evening.

Thursday - Coach 6,7. 5x3 Strict ring pull ups. Xover Sym, cryo.

Friday - Coach 5,6. Rowed 1000m with 5am, rest of warmup after 6.
BIG CLEAN COMPLEX 5 Sets - 1 Every 5min
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Split Jerk
Set #1 (On the 0:00) – 50% - 105
Set #2 (On the 5:00) – 55% - 115
Set #3 (On the 10:00) – 60% - 125
Set #4 (On the 15:00) – 65% - 135
Set #5 (On the 20:00) – 70% - 145#
Got heavy and winded, but actually felt could have hit 155
ROW CONDITIONING
10 Rounds for Total Calories:
30 Seconds On / 30 Seconds Off - 113 cals, 3 rounds of 12 cals, rest 11 cals
POST - 3 Supersets, resting 1:00 – 2:00 between:
10 Bent Over Barbell Rows - 135#
20 Glute Bridges
30 Hallow Rocks
Cryo

Saturday - Good warmup, nervous for muscle ups
EMOM x 12
Odd Minutes – 50 Double-Unders
Even Minutes – Ring Muscle-Ups
Struggled big time, frustrated, probably causing more harm than good. Got 1 muscle up.... felt like shit. Stopped dubs after round 3, plus another maybe.
WOD - 6 Rounds, “On the 3:00″…
15 Calorie Row
10 Power Snatches 95#
10 CTB Pull-Ups
Dropped to 8 PS and 8 c2b after round 2. ~30 sec left for most, steadily dropped each round. Full 3 min by the end.
3 Sets, resting as needed between:
10 Rotator Retractions
10 Laying Front Raises
20 Overhead Circles – 10 in each direction
30 Banded Pull-Aparts

Sunday -  Rest

Monday, January 09, 2017

Coming together

Monday - Most of the warmup....
5 x Snatch DL + 2 Hang High Pull + 2 PS - 45, 65, 75, 75, 85, 85 something like that, worked fast punch under.
POWER SNATCH + BAR MU
On The Minute x 12
Even Minutes – Power Snatch (3-3-2-2-1-1) - 95, 95, 115, 115, 125, 135#
Odd Minutes – Max Reps in 30s of Bar Muscle-Ups - 2,3,4,1,2,2 - had 3 unbrk!
OHS - 10 min to find heavy 3 rep - 135, 155, 175, 185# PR
WOD - YELLOW TAIL
15 – 12 – 9:
CTB Pull-Ups
Power Snatch 95#
Directly into…
15 – 12 – 9:
Box Jump Overs 24"
Overhead Squats 95#
11:43 - ctb went to single, sucks. ps 8+7, 6+6?, 5+4. ohs went unbroken.
Cryo, Xover

Tuesday - Early morning, meetings. Full warmup
Clean Pulls - 5x2
80% - 175#
90% - 195#
100% - 215#
105% - 225#
110% - 235#
WOD - Good Vibrations
5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans 135#
1:00 – Barbell Facing Burpees
1:00 – Rest
213 Reps - 20,11,15 - 18,10,13 - 18,10,12 - 19,10,13 - 20,10,14 = 46,41,40,42,44
Recover - 15:00 Recovery Row (Used Ass Bike instead)
*Every 3:00, complete 15 GHD situps
Xover Sym.

Wednesday - Coach 5,6. All day meeting, had to leave after. Attempted hspu
HSPU Strict - 2:00 min / 1:00 rest; 1:00 min / :30sec rest; 30 sec - only got 3,1,1 with 1 abmat.
Cryo before lunch.
Worked out at 1700. Full warmup
Back Squat - 10, 8, 6, 4, 2 - 155, 185, 225, 245, 265# Felt OK, hitch during lift
WOD - Stamina Builder - 3 Rounds - 2 min each station (1:30 work)
0-2 - 75 Double unders - Couple trips 1st rnd, unbroken 2nd, 60+15 last
2-4 - 20 TTB - 15+5; 11+4+3+2; 10+5+5
4-6 - 30 Wall Balls - 25+5; 20+10; 15+10+5
Seated DB Strict Press - 30#dbs - 10+10+7+4??

Thursday - Coach 6,7. Cryo. Worked on bars in evening

Friday - Coach 5,6, MOst of warmup, feeling sluggish, quads dead, left rib out.
WOD - HANG LOOSE
For Time:
30 Hang Squat Cleans
30 Handstand Pushups
30 Thrusters
30 Box Jumps 24″
30 Overhead Squats
30 Chest to Bar Pull-Ups
Rx – 95#
15:04 - sucked.
POST - 5 x Row (Calories) :40s On / :20s Off - 12,11,11,12,13 = 59
Rest 1:00
AMRAP 3:00 – Ring Muscle-Ups Banded Muscle Up drill - 2x10
Rest 1:00
5 x Row (Calories) :40s On / :20s Off - 13,12,12,12,12 = 61
Rodney. Iced roads.

Saturday - Semi-icy start, but made it in. Most of warmup
Tall Jerk (3x3 @ Empty Bar; 3x3 @ 25% of C&J) - 75#, felt good
Jerk Drives - Set #1 – 5 Reps @ 50% of 1RM CJ - 105
Set #2 – 3 Reps @ 60% of 1RM CJ - 125
Set #3 – 3 Reps @ 70% of 1RM CJ - 145
Sets #4-6 – 3 Reps  @ 80% of 1RM CJ - 165
Clean and Jerk (E:90sec x 7 - 1 HPC + 1 PC + 1 SJ) - 135, 145, 155, 165, 175, 185, 190#. PR HPC, but it was ugly. Actually 185 was worse than 190.
WOD - Row 1,000 Meters, 15 Power Clean and Jerks 115
Row 750 Meters, 12 Power Clean and Jerks 135
Row 500 Meters, 9 Power Clean and Jerks 155
Row 250 Meters, 6 Power Clean and Jerks 185#
Good pace on all rows. Slow singles on c&J. Started with push jerks. Had to split on 185. Interrupted before 155s, then again before last group of 185.
Sore....Tequila to the rescue.

Sunday -  Rest. Some stretching, Xover Sym. Used compex, it freaked and blasted left quad.

Tuesday, January 03, 2017

Starting off 2017 with a BANG!

Monday - Starting new programming for whole box. Most of warmup.
Pause Overhead Squat (2 secs) - ~5min- 135, 155, 135, 155, 175# (did > than 1 most sets, warmup)
Snatch Balance - ~5 min - 95, 115, 135
Snatch DL + 2 Hang High Pull + Hang Squat Snatch - 95, 115, 130# went over time a little, talking
Snatch (Waves)
On the 15:00 – 2 Reps @ 65% of 1RM 115
On the 16:00 – 2 Reps @ 70% of 1RM 120
On the 17.00 – 1 Rep @ 75% of 1RM 125
On the 18:00 – 2 Reps @ 70% of 1RM 120
On the 19:00 – 2 Reps @ 75% of 1RM 125
On the 20:00 – 1 Rep @ 80% of 1RM 130
On the 21:00 – Rest
On the 22:00 – 1 Rep @ 83% of 1RM 135
On the 23:00 – 1 Rep @ 87% of 1RM 140
On the 24:00 – 1 Rep @ 90% of 1RM 145#
WOD - IGNITION" (ON THE 30:00)
Ascending Ladder for 9:00:
3 Power Snatches (75/55)
3 Wallballs (20/14) – Females to a 9′ Target
6 Power Snatches (75/55)
6 Wallballs (20/14) – Females to a 9′ Target
9 Power Snatches (75/55)
9 Wallballs (20/14) – Females to a 9′ Target
… Continue to add (3) rep
135 reps. Made through 18 + 9 reps. Used breakup 5+4, 5+4+3, 5+4+3+3, 5+5+5+3. Wallballs wer unb 12, 8+7, 10+8. Wasnt a fan of the 3 rep sets.
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – “X” Double-Unders - 50,50,40,40,40,40
Even Minutes – :40 seconds for Max Toes to Bar - 10 each, 8+2,8+2,6+4,7+3,7+3,7+3
Cryo, Xover.

Tuesday - Decent warmup, stressing on DT
WOD  - LOVE BOAT
For Time:
5 Rounds of “Cindy” (5 pu, 10 pu, 15 sqt)
3 Rounds of “DT” (12 DL, 9 HPC, 6, PJ) 155#
1K Row
17:05 - DT sucked at 155#... went 11, 1+8, 1+6, then 11,1+4+4, 4+6, had to drop on 5 last set, sucked! Row was fine, the barbell was a mess.
3 Rounds for Total Calories on the Rower:
:30 On / :30 Off
1:00 On / 1:00 Off
1:30 On / 1:30 Off
11, 19, 28/10,19,28/11,19,30 = 175
3 Supersets, resting as needed.
18 GHD Sit-Ups
15 Back Extensions
12 Weighted Sit-Ups (light dumbbell) 35#slamball
9 Superman Rocks
Cryo

Wednesday - Coach 5,6. Crazy morning. Messed up short warmup. Antoinette worked out.
Alternating on the Minute x 12 (6 Rounds): 60% of FS = 155#
Odd Minutes – 3 Front Squats @ 155#
Even Minutes – 6 Back Squats @ 155#
WOD - TRIPLE SEC
5 x 4:00 On / 4:00 Off:
30 Calorie Row
15 Burpees over Rower (lateral)
Max 10 Meter Shuttle Sprints in time remaining.
Rest 4:00 between windows.
26,25,24,25,23 = 123. Lungs were sketchy, little wheezy.
Attempted some paralette hspu to 2 abmats... lol
Big breakfast, cryo.

Thursday - Snow, coach 6, no show 7. Measured gym. Cryo, Xover sym.

Friday - Coach 5,6. Talked too much, short warmup.
High Hang Pause Snatch - 2 sec pause
Set #1 – 2 Reps @ 60% - 95
Set #2 – 2 Reps @ 60% - 95
Set #3 – 2 Reps @ 65% - 105
Set #4 – 2 Reps @ 65% - 105
Set #5 – 2 Reps @ 70% - 115
Set #6 – 2 Reps @ 70% - 115
Set #7 – 1 Rep @ 73% - 120
Set #8 – 1 Reps @ 75% 125# - all felt quick and strong catch
Snatch Grip Deadlifts - 5x3
Set #1 – 3 Reps @ 85% - 135
Set #2 – 3 Reps @ 90% 145
Set #3 – 3 Reps @ 95% 155
Set #4 – 3 Reps @ 100% 160
Set #5 – 3 Reps @ 105% - 170# - felt strong, exploded at top for extra
WOD - RING IT IN
For Time:
7 Ring Muscle-Ups - 10 Jumping Muscle Ups
100 Double-Unders
20 Squat Snatches 115#
100 Double-Unders
7 Ring Muscle-Ups 14 Burpee Pull Ups
10:14 - jump mu felt easy, 1st dubs were shit, pissed. snatches were slow, had to work to get in hips. second dubs were better but still tripped. burpees at the end sucked.
Conditioning - 14 min EMOM
Odd min - 15 cal row
Even min - :30 max HSPU - 13, 10, 10, 10, 10, 10, 10 = 73. 68 last time, + 5
Cryo, day drink, Xover

Saturday - Pretty good warmup
AMRAP 2:00: Squat Cleans 135# - 16
Rest 2:00
AMRAP 2:00: Squat Cleans 155# - 10
Rest 2:00
AMRAP 2:00: Squat Cleans 185# - 7
33 total reps.
FINAL COUNTDOWN
3 Rounds:
20 Calorie Row
16 Thrusters 95#
20 Calorie Row
17 Toes to Bar
16:09. Holy Crap! This sucked, was not moving fast at all. Hate thrusters, broke 8+8 all rnds. T2b varied, 5,5,4,3 or 6,6,5
Worked on handstand walks and 3 strict ring pull ups. Had a nice 6-8ft walk!
Board meeting late

Sunday - Rest, Xover.