Monday, November 13, 2017

Shiiiiiiiit.

Monday - Warmup with scorpions etc, back was a little tight. Multiple interruptions, back got hurting worse.
Snatch Deadlift + Muscle Snatch+ OHS+ Snatch Balance w/out a dip+Zotts Press - 55, 65, 75
Snatch Push Press+OHS+Pause Snatch Balance - 95, 115, 125, 135 last
Low Hang Snatch (right above knee) +Snatch - back was really hurting, only did a couple, 115, 125
Tempo Back Squat + Back Squat - 3 sec down, 2 sec hold - 185x2, 195x2, 205x1
3 Rounds -
6 tempo pull ups 2 sec hold top, 3 sec down, 2 sec hold bottom
50' kb farmers walk 2x70#
15 weighted sit ups 35#
Cryo

Tuesday - Back is still painful
Xover work, easy bike. 5x8 DB Strict Press - 30#, 3x8 DB Curls, 3x5 Tricep Negatives, 3x10 KB Bent rows 53#
WOD -
Tabata Ass Bike Legs only - 44 cal, 1.4 miles
Tabata Ass Bike Arms only - 24 cal 1.0 mile

Wednesday - Coach 5,6. Bike before class easy. Xover, walkouts, barbell
Snatch Pull+Power Snatch+ Snatch - 2x (3+1+1)@95, 2x(2+1+1)@115, 2x(1+1+1)@135 (failed 1, didnt finish pull, out front.)
Clean from blocks (or hang clean)+ Jerk - 2x (1+ 3)135/145, 2x (1+2)155/165, 2x (1+1)175/185
Pause Front Squat+ Front Squat - 5x (2+1) - 170, 180, 190, 200, 210# felt great!
Weighted Back Extensions - 2x20 @ 25#
Rodney, back better.

Thursday - Coach 6,7 - xover, romwod

Friday - Coach 5,6.
Moving slow, some stretching, short bbell
 Pause Tempo Snatch - 3x3 - 75, 95, 105#
Tempo Snatch - 3x3 - 105, 115, 115 - failed a couple, not feeling good about the high hang
Snatch - 3x1 - 135, attempted 145, but out front, didnt feel great
Tempo Clean +Push Press+ Push Jerk + Jerk - (1+1+1+1) x 5 sets -
3 sets
Seated DB Shoulder Press 10 reps - 30, 30, 35#
Tempo Bulgarian Split Squats 8 each leg - 30, 30, 35#
100’ heavy sandbag bear hug carry - 100#

Saturday 

Sunday - 

Monday, November 06, 2017

Rally Point in our hearts

Monday - Not much of a warmup, waited til gym cleared out.
Muscle snatch + snatch strict press + OHS + Snatch Balance no dip + sotts press - (3+3+3+3+3)x3 - 55, 60, 65# - should do all at 65 next week or build from there
Pause Snatch Balance - 5x3 - 105, 115, 125, 135, 135 - forgot the pause on all but last.
High Hang Snatch + Hang Snatch - 3x(2+1), 3x(1+1) - 95, 115, 115. 125, 135, 145... lost it in bottom
Back Squat - 5x3 - 3 sec down, 2 sec pause - 185, 195, 205, 215, 225.... brutal!
3 Rounds:
7 Strict Pull ups
25 Russian Kb swings 70#
30 Sit ups

Tuesday - Bike, xover, bbell, walkouts
Clean deadlift (10 sec) + muscle clean + strict press + close grip OHS - 65, 65, 75, 85?
2 Position Clean (High hang + Floor) - 5 sets - 135, 155, 165, 175, 185
Strict Press + Push Press - 2x (3+3) - 75, 85, 2x (2+4) - 95, 100, 2x (1+5) - 105
Clean Pulls - 3x3 195#
3 Sets -
Chinese planks - 60 sec + 25# plate
Barbell curls - 15 - 65#
Row - 3 rounds
1:00 on/20 sec off - 297,279,285m
40 sec on/40 sec off - 194, 185, 181m
20 sec on/1:00min off - 107, 100, 104m

Wednesday - Coach 5,6. xover, bbell
Snatch Pull+Power Snatch - 3x(2+2) @ 95, 2x(2+1) @ 115, 2x(1+1) @ 135#
Power Clean+Push Jerk+Jerk - (1+1+1) x 5 sets - 135, 155, 165, 175#
Pause Front Squat+ Front Squat - 5x (2+2) @ 165, 170, 175, 185# - yuck
3 Sets:
Pause Back Extensions - 15 reps
Barbell Hip Bridges - 10 reps (95#) red band

Thursday - Coach 6,7

Friday - Coach 5,6. bike, xover, pu, barbell
Pause Tempo Snatch - 3x3 65, 85, 95
Tempo Snatch 3x3 - 95, 105, 105 (was too heavy)
Snatch 3x1 - 105, 115, 135 (did some extra at 115 to work scoop)
Tempo Clean +Push Press+ Push Jerk + Jerk (1+1+1+1) x 5 sets - 135 all
WOD! - 5 Rounds
7 Deadlift 205#
100m sprint
7 Cal Ass Bike
9:20 - back was sketchy so went lighter, was fast, return run was a little slow, and bike was miserable
1 = 58sec, 2= 57sec, 3=1:04, 4=1:11, 5=1:10

Saturday - xover, pull, push, squat bar warmup
Snatch - 95, 115, 135, 145, 150, 155 failed 4xs, all misses were right arm bend, landed overhead.
Clean Jerk - 135, 155, 175, 185, 195 missed 1x, then hit, 200 missed jerk, hit throat
Front Squat - 135, 185, 205, 225, 235, 240 - felt better this week
WOD - 11 min
11 Power Clean 135
11 Bar over burpee
19 Deadlift 135
18 Pull up
2 Rounds + 55 reps. Pull ups were so slow and broken

Sunday - 

Monday, October 30, 2017

Post meet week 1

Monday - Good warmup, bike, band, foam, xover, bar
3 sets - 3 Snatch Strict Press + 3 OHS + 3 Snatch Balance no dip + 3 Zotts press - 45, 55, 65
Snatch balance - 3x3 - 95#
High Hang Snatch - 5x3 - 95, 105, 110, 115, 115 - minor donkey kick, and jump back
Back Squat - 5x5 - 205#
20 strict ttb - 8,8,4. 20 GHD situps

Tuesday - Rushed 5am, Coached 6,7
Pause Clean Deadlift+Muscle Clean+Strict Press+Close Grip OHS - (2+2+2+2) x 3-4 sets as a warmup. Empty bar, then 55, then 65
3 POS Clean (high hang, below knee, floor) - 5 sets - 135, 145, 155, 165, 175
Strict Press - 5x5 @ 85#
Clean Pulls 3x5 - 185# felt quick
Hollow holds 3x60 sec - 1 unbroken, 30 sec + 15/15 1 leg bent, 20, 20/20 1 leg bent, finished last 10 sec full hold. Abs on fire

Wednesday - Solo sessions, bike, xover, bbell warmup
Power Snatch - 3x3 @ 95, 2x2 @ 115, 3x1 @ 125 - worked on being fast, 1st pull was good, 2nd ok, 3rd pull and punch were a little off
Power Clean + Push Jerk - 5 sets - 3 @ 135 quick, 2 @ 155 jerk was a little funky
Front Squat 5x5 - 155, 175, 185, 205, 215 -
Weighted Planks - 3x60sec - 45# plate
Wodish -
40 dubs, 18 GHD
40 dubs, 15 GHD
40 dubs, 12 GHD
40 dubs, 9 GHD
40 dubs, 6 GHD

Thursday - Coach 6,7

Friday - Coach 5,6. Technique day
Pause Tempo Snatch - 3x3 - 2 sec pause at 1", below knee, over knee, power pos - 45, 55, 65
Tempo Snatch - 3x2 - 10 sec to power pos, then snatch - 95
Snatch - 5x1 - 115#
Tempo Clean + Push Press+ Push Jerk + Jerk - 5x1 - 125#
Wod - 5 Rounds
21 Squats
12 Cal Assault Bike
9 DB Snatch - 50#
10:02 lung burner, legs burner

Saturday - Great warmup
Snatch - 75, 95, 110, 120, 130, 140, 145 went pretty good, 150 was junk
Clean & Jerk - 135, 155, 165, 175, 185, 195 - missed first try, then hit, sketchy
Front Squat - 135x5, 185x3, 205x1, 225, failed 235
3 Rounds
:45sec Bent Over Rows 115# - 20, 14, 13
:45 sec Pull ups - 10,7,7
:45 sec Push Ups - 30, 19, 16

Sunday - 

Monday, October 23, 2017

Meet Week!

Monday - slow warmup
Snatch - 95, 115, 135. Missed 1 @ 145, then hit. Missed 150 2 times, then hit. Failed 155 2 times.
Clean and Jerk - 135, 155, 175, 185, break, then failed 195 3 times, finally hit it 4th try.
Short spin on bike

Tuesday - Coach 6,7

Wednesday - Coach 5,6.
Snatch - Worked up to 145, missed 150
Clean and jerk - worked up to 195

Thursday - Coach 6,7

Friday - Coach 5,6.

Saturday - Uncharted Fall Lifting Meet.
Stressful. But lots of fun.


Sunday - Rest

Monday, October 16, 2017

Getting nervous

Monday - 0500 class, 10min bike, junkyard dog, barbell warmup
Snatch - Extended warmup at 75/85, working on scoop, lats and good pull into hips
Then 3@115, 2@125, 135, 140, 145, 150 - all felt GREAT. Felt like I was patient, stayed in heels, and made great contact. 155 failed. Right arm could not get locked, all over the place, missed 7 times, attempted 160 and more of the same.
WOD - EMOM x 10min
12-14 cal row
3 Back Squat - 205, 215, 225, 235, 245. got heavy.
Crossover, cryo

Tuesday - 0500, coaching 6,7.
Power Clean (E2:00 x7 - 1 Pausing Clean Pull + 2 Power Cleans) Below Knee + Mid Thigh
Set #1 (On the 0:00) – 50% of 1RM CJ - 105
Set #2 (On the 2:00) – 55% of 1RM CJ - 115
Set #3 (On the 4:00) – 60% of 1RM CJ - 125
Set #4 (On the 6:00) – 65% of 1RM CJ - 140
Set #5 (On the 8:00) – 65% of 1RM CJ - 155
Set #6 (On the 10:00) – 65% of 1RM CJ - 155
Set #7 (On the 12:00) – 65% of 1RM CJ - 155 (75%)
Went a little heavier trying to reinforce at slightly heavier weight, past 155 usually gets sloppy, need to fix that.
WOD - On the Minute x 12 (4 Rounds):
Minute 1 – 10 Deadlifts 225#
Minute 2 – 20 Abmat Sit-Ups
Minute 3 – Max Calorie Assault Bike - 18, 15, 15, 17 = 65
Cryo

Wednesday - feeling sluggish, no energy, tired, went in solo. 500m row
Snatch skill work - snatch press under, snatch balance, drop snatch, full ext snatch.
Muscle snatch 3x3 75#, 1x3 95#
Power snatch + OHS - 3x2 75#, 2x2 95#
BTN Push Press - 2x3@95, 2x3@125, 2x3@135, 2x3@145
Front squat - 3@145, 2@185, 1@225, failed @245, 1@225#
Weighted Pull ups - 4@25, 3@45, 2or3@55, 2@65#
10min easy bike

Thursday - rest, crossoverx2

Friday - coach 5,6
Warmup cleans, tall jerks
Clean and Jerk - 95, 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215 - failed the jerk, but matched PR clean

Saturday - went to Uncharted to lift on platforms
Snatch - warmed up with snatch pull + power snatch OHS + full snatch
40kg, 45kg, 50kg, 55kg, 60kg, 65kg all felt good, 70kg failed multiple.
C&J - 60, 65, 70, 75, 80, 85 - not so great

Monday, October 09, 2017

Lets keep getting better

Monday - bike, cindy, barbell warmup
Snatch - Warm-Up Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 80#
Set #2 – Power Snatch + OHS + Squat Snatch @ 90#
Set #3 – Power Snatch + OHS + Squat Snatch @ 95#
Set #4 – 3 Squat Snatches @ 115#
Set #5 – 2 Squat Snatches @ 120#
Set #6 – 1 Squat Snatch @ 130#
Working Sets
1 Repetition @ 135#
1 Repetition @ 140#
1 Repetition @ 145# - failed 1 attempt out front
2 Sets of 1 @ 150# - failed 1, got 1, then missed 3... fatigue?, then hit another 1 that felt great.
Cleans - Warm-Up Sets
Set #1 – 2 Power Cleans + 2 Front Squat @ 105#
Set #2 – 2 Power Cleans + 2 Front Squats @ 115#
Set #3 – 2 Power Cleans + 2 Front Squats @ 125#
Set #4 – 2 Squat Cleans @ 145#
Set #5 – 2 Squat Cleans @ 155#
Set #6 – 2 Squat Cleans @ 165#
Working Sets
1 Squat Clean @ 175#
1 Squat Clean @ 185#
1 Squat Clean @ 190#
2 Sets of 1 Squat Clean @ 200# - did 3 felt pretty decent. last on was way on toes.
Cool down on bike and Xover.

Tuesday - Coach 5,6 - quick bike, kb dl, sq, press warmup
Back Squat - 5@135, 3@185, 2@225 - warmup
3 Back Squats @ 245#
1 Back Squat @ 265#
3 Back Squats @ 245#
1 Back Squat @ 270# - happy made this, felt better than last week.
3 Back Squats @ 245#
1 Back Squat @ 275# - YESYESYESYES. Felt strong at this weight!
WOD - first wod since HOA
EMOM 10 min
even - 16 cal row
odd - 5 Deadlift + 5 Hang Power Clean + 5 Push Jerk - 95, 105, 115, 125, 125. Mistakenly thought I was done after round 4.... round 5 SUCKED!
Cool down 1000m row.

Wednesday -
Hang Clean work - tall cleans, working on meeting the bar, gliding under. Did triples.
Power Clean up to 165 good, 175 gets sketchy
WOD - AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders
8 or 9 rounds + 15 situps - started as emom until 2 min to go.

Thur - Coach 7... girls class, lots of talking. Crossover Sym and bike easy

Friday - Coach 5,6,7, 8
Split Jerk - 1 pausing + 1 split jerk - 95, 115, 135, 155, 165, 175, 185, 195, 205 - failed pausing out front, but hit second jerk.
No time to wod. tattoo

Saturday - row 50 cal barbell warmup
OHS - worked to double at 175#, attempting to btn push press all weight. working on INTERNAL rotation for overhead
BTN Push press - triples @135 felt great, 145 was crap, 155 didnt happen
Snatch Balance - 95, 115, 135, 145 x 2 - still working on internal rotation from Thorokity
Angel Drops - bar, 65.
WOD - partner w/ em
400m Run (alternate each 200m)
6 Rounds of The Chief (3 Power Clean, 6 Push Up, 9 Air Squat) 155#
400m run
4 Rounds The Chief
400m run
2 Rounds The Chief
400m run
4 rounds The Chief
400m run
6 rounds The Chief
18:37 - took steady pace, easy run, all cleans touch and go felt great.
POST - banded quad squats 3x5. Crossover Sym.

Thursday, October 05, 2017

Who was driving that bus....

Monday - Rest, attempt recovery. Cryo late

Tuesday - Coach 6,7. Went in early to snatch. Didn't go well. worked up to 3x1 @ 135, failed 2 @ 145. Elbow was bad shape, everything felt slow and heavy, not getting to hips.

Wednesday - More rest, feeling worse. Epson, cryo, sushi.

Thursday - Coach 6.
Squats - 3@240, 1@255, 3@240, 1@265, 3@240, Failed 1 at 270.... too long rest, stuck at bottom.
Snatch grip deadlift x2 - 135, 185, 3x2 @ 225, 1x2 @ 245, 1x2 @ 275.
10 min bike cool down.
Went to Rodney about elbow, tricep work, popped number times.

Friday - Coach 5,6. Bike 3 min, barbell warmup
Jerk Drives - from blocks, 95, 125, 135, 155
Split Jerk - 1 pausing + 1 split jerk - 135, 145, 155, 165, 175, 185, 195. Felt better than has in a while. Elbow gave just a bit, put 175 out front instead of overhead, tweaked back.
Single arm rows - 4x8 60# db.
Tricep extension - 3x8 30# db (assisted elbow) + 100# dbag hold

Saturday - bike barbell
Power Cleans - started with complex, hang high pull + clean high pull + power clean. Felt odd, but trying to get higher in hip to catapult bar up easier. 2@85, 2@95, 2@105. Then worked up 135, 155, 175, 185 barely. Felt horrible after 155. came back down to 155 and 135. Felt better, but never as good as wanted.
Then random - bench rows - 5x8@135, static plank hold w/25# on back. Last 3 sets at 45# plate.
Then some abs, and banded kb squats to work quads.

Sunday, October 01, 2017

HOA 2017

Monday - Rest
Tuesday - Easy warmup
WOD - Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (95/65)
Time remaining, Max Calorie Row - 26 Cals
Rest 4:00
Part 2 - In a 4:00 Window…
2 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (115/80)
Time remaining, Max Calorie Row - 31 Cals
Rest 4:00
Part 3 - In a 4:00 Window…
1 Round:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks (135/95)
Time remaining, Max Calorie Row - 38 Cals
Post - Some situps, banded rows, and kb pistols to box. Pulled right back/hip during pistols. Not good

Wed - Saw Rodney, 1" out of alignment. Worked on knee too, holy shit that hurt!

Thur - Saw Rodney again, more knee work, said hips were better. Back still hurts a lot.

Fri - Back still tight and painful. HOA Wod 1 starts!
Male Partners - 50 Thrusters 115#, Every minute 5 synchro bar over burpees
Then Female partners, then Male again, finish with females. - Round 1 did sets of 5, patrick did 6+
Second round, opened with 10-12? then went back to 5s, did more this round.

Sat - Wod 2 - 125 Toes2Bar - did 10, 10, 8or9, 9 or 10
100 Box Jump Overs - 2 sets of 20
75 Cal on Assault Bike - did 20 cal? cant remember if I did a second set
50 DB Shoulder to Overhead 50# - 2 sets of 10
250m row each

WOD 3 -
12 - 9 - 6 Synchro Clean and Jerks + Burpee Ring Pull Ups
Switch every set to Max cal on Ski Erg. Went easy 800-1000 cal pace on ski erg, till done with cleans

WOD 4 - Max 1 Rep Snatch - opened 145#, then 155#, missed 165# 3 times, disappointed, right elbow is weak link.

Sun - Last WOD - Part 1 - 6 min cap
200m sprint each
10 Single arm squat snatch - 50#
2 min transition
21 - 15 - 9
Synchro Goblet Lunges
switch, then Synchro Pull Ups
then, 50 Deadlifts - did 10
50 KB Swings - did 20 +?
50 Wall Balls - none (hung)
100 Dubs - did 11, tripped, then 10 more.
Pair not working must hang from bar -

Monday, September 18, 2017

Fu*4 this

Monday - no sleep, feeling crappy. Easy bike warmup, Patellar exercises -
Single Pistols to box, single reverse lunges
3 Rounds, EMOM
15 Cal Row
15 GHD Sit Ups
15 Cal Ass Bike
Max Rep Strict Press - 3 @ 95#, 5@85#, 6@85#
Finished with 3@95#
Long rest......
15 - 12 - 9 - 6 - 3
Strict Ring Dips
Strict Pull Ups
200m run
11:42 - left shoulder hurt about 7 reps in, front point, leaning too far forward.
Cryo

Tuesday - easy bike warmup, group warmup, patellar exercises
WOD
80 dubs (unbroken)
80 Squats (70 + 10, knee was popping)
800m run - easy pace
400m w/ 50# sandbell
40 Russian KB swings 70# - 20+20
25 Cal Ass bike
13:44. No big push, felt good, knee hurt a little
POST - 3 rounds
10 close grip DB Bench 50#
10 Each DB Rows 50#
10 Press 25# kbs
20 banded pull aparts
Cryo. tired.

Wednesday - Coach 5,6. short bike, pull ups, gm, situp. barbell
Snatch grip deadlift - EMOMx5 2 DL - 75, 75, 85, 85, 95
Flat Foot Snatch Pull - EMOMx5 3 Pulls - 75, etc. Worked on staying over, contact w hips, catapult
Power Snatch - ~EMOM - 85x3, 90x3, 95x2, 105x2, (110x2)3, (115x2)2
WOD
8 min EMOM - 10 TTB - Round 1,2 unbroken. Then 6-7, 4-5... downhill. Made 10 for 6 rounds, then took extra 30 sec for 7 and 7.
Cryo

Thursday - Rest

Friday - Coach 5,6. No warmup, moved, banded squats
Front Squat - 2 sec pause + front sqt - EMOMx7 - 135, 145, 155, 175, 185, 205, 215#
WOD - 5 Rounds
20 Cal Row
10 Thruster 95#
9:48 - all thrusters unbroken. easy pace on row.
Cryo, Compex

Saturday - mini warmup, xover, bridges
WOD - 10 min AMRAP
7 Clean and Jerks Synchro - 135
100m run
7 HSPU
4 Rounds + 7 and run.
Cleans - 2 power clean + 2 front squat - 105, 115, 125
2 Squat Cleans - 135, 150, 160
3 singles @ 170, 1 @ 185, 1@190
Lift Up 4 Autism event, couple sets of pull ups warmup, didn't do wod.
Did some yoke walks, +140, +180, +270, +320, +360, +410, +450 (i think last one)

Sunday - Went to Uncharted. Xover, band, barbell warmup
Pausing Power Snatch + OHS + Snatch - 75, 40kg, 45kg,
Couple doubles, pausing + snatch. And some high pull + snatch
Finished with some doubles built by 2.5kg and 1.5kg to 60kg, 65kg, 68kg missed one, 70kg missed 2
WORK- hard punch, RIGHT arm! chest through, be fast!
Back Squat - 3@235, 1@250, 3@235, 1@260, 3@235, 1@265#

Monday, September 11, 2017

Remember Sept 11

Monday - Coach 5am, barbell warmup
OHS - 75, 95, 115, 125
Snatch Balance - 75, 85, 95, 105, 115
Complex - 3 pause Snatch Pull + Snatch + OHS - 75, 85, 95, 105 - then
Snatch - 115, 125, 135, 135, 135, 145. Failed 2 @ 135, had to redo and pull more aggressive
Jerk - 2 sec pause x 2 - 125, 135, 145. Then single split jerk - 155, 165, 175, 175, 175#
Back Squat - 10@ 195, 8@ 210, 6@ 225, 8@ 210, 10@ 195
POST - 3 Rounds
10 alternating DB strict press - 30#
15 Bent over Row - 95#
15 Romanian Deadlift - 95#
Added some curls after 3x8@30#
Epson, cryo

Tuesday - slow warmup, 4min bike, stretch, ttb, jog
warmup - 10 alt press + 10 row + 10 rdl - 17#, 25#
WOD - 7 Rounds
400m run
12 T2B - 2:11, 2:17, 2:25or 2:15, 2:21, 2:22, 2:30, 2:30

Bench - 8@135, 5x5@155#. Added 5x5 single arm bent row 70# kb

Wednesday - Coach 5,6. 3 min bike, short bar warmup
Power Clean - 2reps EMOM - 135, 145, 155, 160, 160, 160, 160, 160. working on upper cut from hips
WOD - Part 1 - 5 min
50 wall balls - 20,20,10
AMRAP
12 Deadlift
12 Bar facing burpees - 2 + 5 = 53 reps
Rest 5min
Part 2 - 5min
35 wall balls - 15, 10, 5
AMRAP
9 Deadlift
9 Bar facing burpee - 2 + 12 = 48 reps
Rest 5 min
20 Wall balls - 20
AMRAP
6 Deadlift
6 Bar facing burpees - 3 + 2 = 38 reps (stopped 5 sec early, spent)
xover, epson

Thursday - Went in late for easy sesh. 1 mile run warmup.
Row - 3 Rounds
:30 @ 1:47, :30 rest
1:00 @ 1:51, 1:00 rest
1:30 @ 1:56, 1:30 rest
800m, 809m, 806m
  

Friday - Coach 5,6. 3 min bike, barbell warmup.
Front Squat - Pause 3 sec parallel, bottom, parallel - 3@135, 3@150, 3@160#
Snatch - Pause Deadlift (at knee) + low hand snatch (at shin, hold for 1sec) + OHS - 85, 95, 105, 115, 120, 120, 125# - really felt good, lats on, high pull, good punch
WOD - 21 - 15 - 9
Squat Snatch 95#
Chest 2 Bar
10:18. Snatch was 5, 5, 5, 6 singles; 5, 5, 5 singles; 5, 4. C2B - sets of 2, some 3.
2x8 wipers
Cryo, compex, late night drinking wine

Saturday -  feeling little rough. Mile run to warmup. Xover
WOD - partner Abby
30 Cal Row
20 DB Thruster 35#
30 Fake ski erg
20 Burpee Box Jump Over
21 - 15 - 9
Syncro OHS
Syncro TTB
19:32?
Then, alternating
Sled Push - down and back +90#
Double Unders - 50 - 40 - 30 - 20 - 10
POST - 3x10 25# GHD, then 3x10 25# back ext

Sunday - rest, bad owners meeting

Monday, September 04, 2017

GotG2

Monday - Labor day. 0600 solo sesh, 3 min bike, xover, barbell
Pausing OHS - 3@95, 2@115, 125, 135
Snatch Balance - 4x3 - 75, 95, 115, 135
Snatch complex - 3 pause Snatch Pull (3", knee, hip) + Snatch + OHS (pause in bottom) - 85, 85, 95, 95, 105, 105, 115, 115, 125x1, 135x1, 145x1 - snatch path felt great, lats were engaged
Back Squat - 10@185, 8@200, 6@215, 8@200, 10@185 - holy suck!
4 Rounds
5 Strict C2B
10 DB Bench Press -50#s
15 GHD situps
20 Back Ext.

Tuesday - Coach 5,6. warmup on bike, with 5am class.
WOD - 4 mins
400m Run
18 Cal Bike
15 HPC 95#
Max rep Lateral Bar over Burpees - 14
Rest 4min
4 Min -
400m Run
15 Cal Bike
12 HPC - 125#
Max Lateral Bar over Burpees - 7
Rest 4 min
4 mins
400m Run
12 Cal Bike
9 HPC 155 145#
Max Lateral Bar over Burpee - 13
Sucked. Was totally spent by time got to burpees, Em was pushing me. Got to cleans with 1:30+ most rounds. Had to drop bar at 5 on last round, had to rest with bar on others.
Double Unders - 4x50.
Cryo, compex

Wednesday - Coach 5. 400m Jog, class warmup 0600
Strict Lynne -
Max Bench - 155# - 6,7,6,6,6
Max Strict PU - 6,7,8,9,10
Post - Bring Sally Up Curls - just bar
Then some strict press, tri kicks, and curls with 30# db
Cryo

Thursday - Coach 6,7. Easy bike. then
3 Rounds
:30 @ 1:49, :30 rest
1:00 @ 1:54, 1:00 rest
1:30 @ 1:59, 1:30 rest
2389. 789 (141, 265, 382), 794 (140, 266, 387), 800 (140, 267, 393)
Clean Deadlift - 5@135, 5@185, 5@225, 3@275
  


Friday - Coach 5,6. 3 min 30 cal bike, 3 pu, 5 gmorn, 8 situp, 10 squats
OTMx5 - 2 Pause OHS - 45, 75, 75, 95, 95
OTMx5 - 2 Pause Snatch Balance - 65, 65, 75, 85, 95
OTMx5 - 2 Snatch Deadlift + 3 Flatfoot Hang High Pull - 95, 95, 105, 115, 115
High Hang Power Snatch - 7x1 - 2@85, 2@95, 3@105
Front Squat - 3sec pause at (1)parallel, (2)below, (3)parallel - 3@135, 3@140, 3@155#
WOD-
800m run
30 cal row
25 burpees
20 Power Clean & Jerk
8:17 - (screwed up and did 35 cal, ran 2:24) all singles on c&j
Cryo, compex

Saturday - 800m jog, scap, warmup.
WOD - Barbara
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats
3 min rest
31:26 - (3:35, 10:10, 16:59, 24:13, 31:26)
3:35, 3:35, 3:49, 4:12 (tore), 4:13.

5 Min at each Station:
Run with Slam ball 50# - 4 or 5 sets of 4 runs
Sled Push 80# - lots of down and back
Tire Flips - 40-50 flips?
Row Cals - 3x15 cals (1500-1700)
Dbag over shoulder - 70# - 3x10 @ 70, 1x10@100, 1x5@100
396 total reps, partner andrea and dawn

Sunday - Rest. Mow, Eat

Monday, August 28, 2017

HS Soccer season in effect

Monday - @5am class - 3 min bike, then barbell warmup
Sotts Press Snatch grip - 5x3 - emptyx2, 65#, 75#,
Snatch - 3 Pos. Pause Snatch Pull + Snatch + OHS - 80x2,90x2, 95x2, 105x2 - worked on lats active
Jerk Dip Drives 5x2 - 105, 115, 125, 155?
Split Jerk - pausing in bottom and catch - 105, 110, 120, 130, 140# - worked on hand width and active shoulder
Back Squat - 10@185, 8@200, 6@215# - ugh knees
POST - 2 Rounds
12 DB Box Step Ups - 35# - 6 each, 20" box
25 GHD Sit Ups
12 Sumo Deadlift - 185#
25 Seated banded rows

Tuesday - Coach 5,6. Row 500, lunge, 400, walkout, tictactoe w/max vs terry/jenn. Good warmup
WOD - Helen
3 rounds
400m run
21 KB sqings 53#
12 Pull Ups
8:41 - pushed harder, came out a little fast, run slowed a lot last round. pull ups were ok, need to stay on bar longer.
POST - 12 min AMRAP
odd - 40 dubs
even - 12 cal bike
TOAST! holy crap that sucked
Compex, Cryo, Epson

Wednesday - Coach 5,6. Bike 3 min, stretch, row 20 cal, bear crawl warmup
Pausing Overhead Squat - 5 sec parallel, 5sec bottom, 5 sec above parallel - 75, 95, 115, 135, 155
WOD
Part 1 - 5 min
50 Cal Row - buy in
3 Power Cleans + 3 Front Squats + 3 Push Jerks - 115# - 3 rounds + 2 reps
Rest 5 min
Part 2 - 5 Min
35 Cal Row - buy in
3 Power Cleans + 3 Front Squats + 3 Push Jerks - 135# - 3 Rounds + 3 reps
Rest 5 min
Part 3 - 5 min
20 Cal Row - buy in
3 Power Cleans + 3 Front Squats + 3 Push Jerks - 155# - 3 Rounds
POST - EMOM
Squat Clean - 135, 135, 145, 155, 165x3
Epson

Thursday - Rest, cryo.

Friday - Coach 5,6. Felt slow, tired. 3 min bike, empty bar, xover warmup
Front Squat 5sec down, 3 sec hold. -
135, 150, 160
135, 150, 170
135, 155, 175#
Muscle Up - practice, swings, no closer. Had high hip pulls, ground transistion, but no mu.
Snatch: High Pulls - 5x3 - 65, 85, 85, 95, 95
Muscle Snatch - 4x3 - 65, 65, 85, 85
Snatch Push Jerks (balance) - 3x2 - 95, 115, 135
Hang Power Snatch - 3@100, 3@105, 3@110, 3@115, 3@120, 125, 130, 135, 140, 145 -
150 Hang Snatch - couldnt power it.

Saturday - warmup-3min bike, 200m run, kb single leg dl 2x10 each, weighted box jump
WOD -
400m Run, 50 Wall Balls
400m Run, 35 Deadlift 135
400m Run, 20 Burpee Box Jump Overs
400m Run, 35 Deadlift
400m Run, 50 Wall Balls
POST - 4 Rounds
Max HSPU strict - 4, strict press 95# 5, 4 hspu, strict press 95# 4.
25 Banded Good Mornings
100m Kb front rack carry
Bob Evans after Wy foundations class.
Cedar Lake Winery

Sunday - Rest, bbq, epson salt

Tuesday, August 22, 2017

Barbell Ninja 2017 starts

Monday - Full rest day, epson bath, cryo, compex, foam rolling

Tuesday - Worked solo
Snatch - warmup felt ok, 95, 105, 115, 125, 135, 140, 145 - all felt pretty good, in hip, quick under
150 went ok, 155 felt great, hit under fast, but right arm gave out twice. Went to 160, out front on all attempts, some better than others, bigger pulls, stopped moving feet, fell apart.
Clean and Jerk - 135, 155, 175 - cleans felt good, jerks did not. 185 felt pretty solid, power clean. 195 clean was on, solid jerk. 205 clean was ugly and slow, jerk didnt happen. Went for 215 but not close.

Wednesday - Coach 5,6. Short bike, bar warmup
Power Clean Complex - High Hang, Low Hang, Ground + Split Jerk - 95, 115, 125, 135, 145, 155, 165 - felt snappy, worked on back leg bent on SJ, PC worked on timing, in hips, quick drop. Last set 175# - shifted down thigh more on high hang, felt slow, starfished catch. SJ was good
WOD - Tabata 1 round 4min
Deadlift 155 / Box Jump Overs - alternating
3x3 Deficit snatch grip deadlift.
CORE - 40 GHD Situps, 50 AbMat Situps, 60 GHD Back Extensions
Nordic Hamstring lifts - 1x12

Thursday -Rest day. Cryo, xover

Friday - Coach 5,6. Bike and short bar warmup
Tempo Front Squat - 135,140,155, 135, 140, 160, 135, 140, 170 - 5 second down, 3 second pause
WOD - 3 Rounds
10 C2Bar
10 Front Squat
10 Burpees
5:46 - went with 145, tried to keep it fast paced. had to break the c3b too much, but better.
Post - 5x3 flat foot snatch high pull - light 105-115
3x3 muscle snatch - 65, 75, 85
5x3 Hang Power Snatch - 95, 100, 105, 110, 115 - last 3 sets did 3x3 Behind the neck push press also.
Compex, no cryo.

Saturday - long slow warmup
WOD - 3 person team (patrick/em)
600m Sandbag run - share bag ~300m
70 Clean and Jerks - 95# (2x10)
600m Sandbag - 200m+100m
50 Clean and Jerks - 135# -
600m Sandbag run - 200m
30 Clean and Jerks - 155#
600m Sandbag run - 200m
POST -
3x8 close grip bench press 135#
3x10 (12) bent over rows - 135
3x16 - weighted situps (2@35#, 1@50#)
3x20 - glute extensions
worked on partner t2b and pull ups

Sunday - Track - 2 rounds
800m - +20sec 1 Mile pace (just pushed med fast), Rest 45 sec
200m sprint; Rest 90sec
600m - med fast pace; Rest 45 sec
200m sprint; Rest 90 sec
400m - med fast pace; Rest 45 sec
200m sprint
Rest 3 min.
Sucked, l hamstring strained, but felt good to push the run.

Tuesday, August 15, 2017

Greater Gateway Games 2017

Monday - under the weather, doing nothin, crossover, rest

Tuesday - Easy bike warmup
Sled Pushes - 90# 90', 180# 60', 270# 45', 360# 25'
WOD
Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)  Butterfly Pullups - 12
Rest 3:00
Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
1 Thrusters 95#, Max Butterfly Pull Ups - ?
Rest 3:00
Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
1 Thrusters 115#, Max Butterfly pull ups - 12
Rest 3:00
Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
1 Thrusters 135#, Max Butterfly Pull ups - 17
Burner, pulled hard on the row to stay with Patrick, pushed steady on burpees, did 1 thruster on his bar, then went to pull ups. tried the gymnastic grips with fold.
Right after tried Shuttle Run (5,10,15,20,25,30,35,40) - 1:40, legs were shot.
5 min cool down row
compex recovery.

Wednesday - Coach 5,6. 3 min bike, mini stretch.
WOD -
5 - 10 - 15
KB Swings
T2B
50 Cal bike (3:45?)
15 - 10 - 5
KB Swings
T2B
70# kb - 13:14.
WOD2 - 2 rounds
min 1 - 9 deadlift 185 (50%)
min 2 - 50 double unders
min 3 - 7 deadlift 195 (55%)
min 4 - 20 situps
min 5 - 5 deadlift 215 (60%)
min 6 - rest
Compex recover + strength, Cryo, Qdoba

Thursday -

Friday - Coach 5,6. Warmups, then couple times through burpee box jump overs, sled push. Also did some power snatch + ohs + ttb at 95# and 115#

Saturday - Greater Gateway Games -
WOD1 - hit 185 easy in warmup. Decided to go 195 to open, wasn't horrible, power cleaned, not the prettiest, but hit all squats. Then went for 205 and failed power, then failed full clean 2xs... Disappointed.
WOD2 - shuttle sprint - went great, paced out to cones, then sprint back.
WOD3 - only got to do 1 round, unbroken on barbell, then 10, 6, 4, 2, 2? not horrible.

Sunday -
WOD4 - flew through burpeebox jumps, had time to walk to sled, load weight, then fast push
WOD5 - 3x10 on DL, 10;5;5 on hscleans, and 10;10 on s2o? Push hard on ttb, even though we didnt have to.
WOD6 - started with 100 dubs, 96+4... 10,10,10 on thruster?, 10/10 each arm on kb snatch, wallballs were 15/15/15? - finished last on row... but pushed hard.
Tons of pizza for dinner.

Monday, August 07, 2017

Post Games High

Monday - tired, running late. partial warmup.
Sots Press - 2x3@45, 3@65, 3@75
Snatch - Power + OHS + Snatch - EMOM - 105, 115, 125, rest. 3 Rounds
WOD - Scaled nasty girls
30 Air Squat
7 Chest 2 Bar
7 Ring Dips
10 Hang Power Cleans 135
POST - EMOMx10 min
15 KB Swings 53# Russian
 Max TTB in 40sec - 10 each
Cryo - shoulder is sore! Also knee.

Tuesday - better warmup today 2x10ghd, back ext.
HSPU - kipping - 3 rounds - EMOM - 6, 5, 5.
WOD - 3 Rounds
500m Row
400m Run
Rest 3min
3:14, 3:19, 3:19. kept ~1:50 pace. Did an extra cool down set also
Messed with new sandbags after. 5 over shoulder 100/5 @ 70/ then 5@100
Cryo, Compex, Xover

Wednesday - Coach 5,6. decent warmup
Max Set strict pull ups - 15 (didnt try hard)
Back Squat 15 Rep Max - shorter warmup sets this time, 135x8, 185x5, was going to go 225 again, Abby bumped me to 230# - wasn't horrible
WOD - AMRAP 7:
Clean and Jerks 155#
*OTM – 7 Wallballs 30#
15 total - 3,3,2,1,2,2,2 - something like that.
Compex

Thursday - Rest, cryo. worked til 0200 wed night

Friday - Coach 5,6. Bike warmup, plate hops, short bbell
Clean Pull + High Hang Clean + Hang Clean - 105, 115, 125, 135, 145, 155, 165, 175#
WOD - 3 Rounds
10 Front Squats - 165#
20 C2B pull ups
50 Double Unders
12:43 - squats were rough, but doable, c2b went slow, 2s and 3s
POST - 3 Sets:
10 KB Suitcase Deadlifts, each side
20 GHD Sit-Ups
70,70,88# kb
Xover
Cryo

Saturday - bike + mini warmup, barbell
3 Sets
Max Rep Bench Press - 160# - 5,6,5
25 Back Ext
WOD - partner w/ emily
6 Cleans - 155
12 Burpee Box Overs
18 Thrusters
24 Cal Row
150 Dubs
24 Cal Row
18 Thrusters
12 Burpee Box Overs
6 Cleans - 155
Did cleans unbroken cycled! 7:14, full sprint
Partner Row - 5000m row switch every 250m - Sprint the rows (7xs) kept it under 1:40, round 5 hit 1:27 for couple pulls.
Gymnastic Seminar

Sunday - 

Monday, July 31, 2017

GAMES WEEK!

Monday - Great warmup. Even tried practice run, 100m/5 snatch/100m
BTN Push Press x3 - 95, 125, 145# - last set was SKETCHY!!
Snatch - EMOM - 95, 105, 110# - smooth
WOD - 5 Rounds
400m Run
15 Power Snatch 75#
14:15 - snatch sucked wind, worked on hip contact and snap, but legs were smoked. run was slow
POST - 21-18-15-12-9
GHD situps
Back Ext
2x band pull aparts
Cryo

Tuesday - good long warmup, 5min air bike, 20 hollow/super, pull ups, 10 cal sprint
Back Squats - 10@210, 8@225, 6@240, 4@255, 2@265# - HARD AF! Legs are shot
WOD -
3 Rounds Beep Test (7 thruster 75#, 7 pull ups, 7 burpees)
50 Cal Row
3 Rounds Beep Test
50 Cal Row
3 Rounds Beep Test
18:48 - slower than in december.... disappointed, blood blister rt hand
10 min bike cool down
Lt knee pain,


Wednesday - Coach 5,6.

Thursday - 2017 Reebok CrossFit Games!

Friday -

Saturday 

Sunday - 

Tuesday, July 25, 2017

Comeon push harder, dig deeper

Monday - half a warmup, bike
Back Squat
10 @ 200
8 @ 215
6 @ 230
4 @ 245
2 @ 260 (failed second, did 2x1)
WOD -
21 – 15 – 9:
Alternating Dumbbell Snatches 50#
Calorie Row
Directly into…
21 – 15 – 9:
Box Jump Overs 24″
Pull-Ups
10:26 - db snatch felt great, butterfly pu were off, rhythm not right
POST - Power Snatch - 135, failed 140 miserably.
Cryo

Tuesday - Not feeling great, tired, wore out. 5 min bike warmup.
2 Rounds - 10 GHD, 10 Back Ext, 10 cal bike, 10 lunge stretch
Strict Press - 30# - 12 max set. Then 7x4. Added curls and tri ext.
DB Bench - 4x8 50#, Back Rows 4x8 50#

Wednesday - Coach 5,6. Good full warmup
5x3 - Split jerk Strict press - 45 ,65, 85
5x3 - Jerk Balance - 45, 75, 95
Split Jerk - 115, 135, 145, 155, 165, 175, 185, 195, 205, 215 failed 2xs
Accessory
2 rounds
7 Ring Rows (pause)
14 Kneeling Strict press 30#
21 Glute Bridges
then, 2 rounds
10 Barbell roll outs
20m single oh kb carry each arm
30 low band rows
cryo

Thursday - No pressure, low intensity day.
Romanian Deadlift - 5 Rep - 95#, 145#, 195#, 225#
Sumo Deadlift - 7 Rep - 135, 225, 275# - not bad, awkward
Deadlift - 9 Rep - 135, 225, 275# - strained back a little.
Wodish - 800m kb carry
100m farmers, 100m front rack, 100m Rt farmers/Lft front rack, 100m switch.
Paused at 400m, then continued. (4:04 second 400m)
cryo

Friday - Coach 5,6. 2 rnds, then barbell warmup 0500, more moving warmup at each station 0600.
4 min bike warmup + some extras, barbell short warmup
Open Benchmark
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
272 reps, 1 more than last time. 15+15+10+10 wb, dubs unbrkn, steady bj (may have done 10 extra according to emily), ttb 5 then 3's, had to stop and get tape, wasted 1min at least. TTB were better after a long break though. C2B were all singles slow, sucked. had to dig on burpees, Singles on cleans, then 5+7 on jerks, dropped bar with 5 sec left....
6 laps walking cooldown.

Saturday - goodish warmup
Alt EMOM - 2FS, 4 BS @ 190# - felt better than expected
WOD - Partner w Patrick
10-9-8-7-6-5-4-3-2-1 Squat Clean 135#
100m run
Broke up cleans, wasn't supposed to, mistake.

Sunday - Clean and gym work. Paint, remodel.

Tuesday, July 18, 2017

That was a deload week???

Monday - Good warmup.
Snatch - Power + OHS + Snatch - 95, 105, 115# x 3 rounds - felt better as it went on
Back Squat - 10@ 195, 8@205, 6@225, 4@235, 2@250# - AWFUL!!! Left knee was hurting, left hip was pinching. Legs were shot....
WOD - 27 - 21 - 15 - 9
Cal Row
KB Swing 53#
OHS 75# - 15+12, 12+9, 9+6 or 15 cant remember, 9
Completely drained...
Cryo. Tried estim, locked up left quad, vmo. hurt.

Tuesday - Slow this morning, tired
Warmup - 2 min bike, 200m jog, track warmup. DL - 135, 185, 225, 275, 295
WOD -
Part 1 - 5min
600m run then amrap
12 DL 185#
12 Bar facing burpees - 2 rounds + 2or4? - 50
REST 5min
Part2 - 5 min
400m run
9 DL 225
9 bar facing burpees - 2 rounds + 12 - 48
REST 5 min
Part3 - 5 min
200m run then amrap
6 DL 275#
6 bar facing burpees - 2 or 3 rounds + 9 - 45
OUCH - 143 total.
Cryo

Wednesday - Coach 5,6. Sluggish warmup.
WOD -
2000m Row
150 Double Unders
10 Rounds Cindy
21:47 - 7:54 row, dubs were a mess, butterfly pu, broke pu 5+5 until last 2 rnds 5+3+2.
Post - 2 rnds - 3 strict 20# pull ups + 3 strict hspu "attempts"
2 rnds - 3 strict 20# ring dips + 3 Inch worms
HS Walk box pike around the world
cryo

Thursday - rest

Friday - Coach 5,6. Couple rounds warmup, 40 on 20 off, 8 push up, situp, squat.
Squat - Alternating EMOM - 2 Front. 4 Back @ 180# HEAVY! felt rough.
WOD - 8 min AMRAP
3 Thruster
3 Toes 2 Bar
6/6, 9/9, 12/12, 15/15
100 reps (10 thrusters in rnd of 18)
4 rounds
:30 sec right plank, left plank, center plank.
Cryo

Saturday - Track day. 400 jog, mini warmup.
3 Rounds
400m run
1 round DT each
Then - Team 800m burpee broad jump
Then 100m Lunges 20# slam ball and bleacher stairs
Handstand Walk practice

Sunday - 

Monday, July 10, 2017

Long road

Monday - Need a break, but went in anyway. Good warmup
Power Snatch + OHS + Squat Snatch - 4 Rounds - 95#, 105#, 110#
Mini-WOD - 3:45
21 Wall Balls
18 Cal Row
15 Box Jumps
12 KB Snatch 50#
Did some muscle up drills, xover sym
Cryo

Tuesday - Felt better. half preworkout. Good warmup.
200m overhead empty bb carry. brutal
Handstand walk practice. 20-25 mins. actually started improvement! made it 6-8ft
Strict Pull Ups - 4 rounds 1:00 on/1:00 off. 18,13,11,11
WOD
part1 - 21-15-9
KB Swing 55#
TTB
Rest 1 min (5:57?)
12 - 9 - 6
Burpee Box Jump Overs 30"
HSPU
12:49. burner. TTB were bad, struggled to keep 2's
xover.

Wednesday - Coach 5,6. Good fast warmup
Deadlift - build to heavy 3rep - 135x10, 185x6, 225x4, 275x3, 315x3 struggle, 335 didn't move.
15-12-9-6-3 Romanian Deadlifts - 135, 155, 175, 185, 205
15 GHD per round
Did some other random something. Came back to shadow coach liz in evening. Did some hs walk practice. Cryo

Thursday -Rest, rest, rest

Friday - Coach 5,6. good warmup fast
3 Position Clean and Jerk - Set #1 – 1 Complex @ 50% of 105
Set #2 – 1 Complex @ 55% 115
Set #3 – 1 Complex @ 60% 125
Set #4 – 1 Complex @ 65% 135
Set #5 – 1 Complex @ 70% 145
Set #6 – 1 Complex @ 70% 145
Set #7 – 1 Complex @ 70% 145
WOD - 3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches 95#
22:15 - really worked on good ttb this time. Took it easy on run. Forearms were smoked, core smoked. broke snatch 2-3 times. Started ttb with 6or7 each rnd.

Saturday - half xover, bike and row warmup
WOD - In Teams of 2…(Emily)
AMRAP 20:
5 Front Squats 165#
15 Plate Hops*
15 Calorie Assault Bike
12 rnds + 18 reps - holy crap the bike killed me. squats felt ok
WOD2 - 2 rnds
200m burden run
10 wallball ghd
10 wallballs
10 wallball pull ups
Completely drained.

Sunday - Dead. Got my grill, bbq everything. 

Wednesday, July 05, 2017

Hasta Luego Mexico

Monday - Mexico

Tuesday - Return trip - dead tired

Wednesday - Coach 5,6. Slow return. Good warmup
EMOM12 - Power Snatch + OHS + Snatch
4 Rounds - 75#, 95#, 105#
Isabel - 115#, 4:19
Post - 3 Rounds
20 95# reverse lunges
20 35# double KB swings
20 30# weighted sit ups
Cryo

Thursday - Good warmup. 3 rounds 5 pu, 10 pu, 15 sq +20# kb
5 front squat + 5 push press + 5 thruster - 95#
3 front squat + 3 push press + 3 thruster - 105#
2 front squat + 2 push press + 2 thruster - 115#
5 min work to heavy Front Squat - 135, 185, 225#
5 min work to heavy Push Press - 135, 155, 165 failed, 160#
5 min work to heavy Thruster - 135, 155, 165#
WOD - 10 min EMOM
5 Thruster - 80, 85, 90, 95, 105#
200m run
POST - 3 rounds
10 kneeling strict press each arm 25/30#
15 Romanian Deadlift - 95#
20 hollow rocks
25 glute bridges.
Cryo. Back on left side tweaked during push press

Friday - Coach 5,6. 3 rnd :40 slow, :20 fast + 8 pushup, 8 situp, 8 squat
Clean Pull + High Hang Squat Clean + Low Hang Squat Clean - 5 sets building
135, 155, 175, 185, 190#
WOD - 3 rounds
75 double unders
50 Air Squats
25 Cal Row
11:44 - 1st round unbroken, then major breaks 3+
Post - Sled Drags
2x 3:00 on, 3:00 rest - 45# plate
2x 2:00 on, 2:00 rest - 2x45# plates
2x 1:00 on, 2:00 rest - 2x45#+25#plate
Cryo, compex

Saturday - Really feeling sore. good warmup
Tall Jerks 3x3 empty, 3x3 75#
Jerk Drives - 135, 155, 175, 185, 195 felt crazy heavy
Split Jerks - 95, 135, 155, 175, 185, failed 195, no power, shoulders tired
WOD - Teams of 3 (patrick, emily)
100 Cal air bike
75 Power Snatch 115
15 Rope Climb
100 Cal Air bike
75 Power Cleans 135#
15 Rope Climbs
24:46 - barbell work was super slow, singles.
Post - 800m jog
Handstand walk practice.

Sunday - Track WOD. Mini stretch warmup
16 Rounds - 200m @ mile pace + 100m jog - 24:46 total time
Coaches meeting, gymnastic work, rib is out, back in pain.

Monday, June 26, 2017

Viva la Mexico

Monday - Coach 5,6. Row + Cindyish warmup
OHS - 2sec pause + ohs - 95, 135, 155, 175, 195#
WOD - 15 min AMRAP
60 double unders
30 Cal row
15 OHS 115#
3 + 71 - Went unbroken on 2 rnds ohs, then 10+5. Dubs were off but not horrible.
POST - EMOM 10
GHD Situps - 12, 12, 15, 15, 18
Back Ext - 12, 12, 15, 15, 18
Cryo

Tuesday - Coach 5,6. easy bike warmup - 2x10 hollow rocks+supermans, then 500m row easy
Gymnastic Stations
5min Each station -
3 strict pausing hspu - 1 mat, 2 light touch pause + 1 negative
3 pausing strict pull ups
Station2
10 sec ring support hold
8 pausing ring rows
Station3
6 strict t2b
3 inch worms - only did 1 round here, started playing around with seated leg raises.
WOD -
25 Calorie Row/Bike
800 Meter Run
30 Kettlebell Swings 53#
20 Barbell-Facing Burpees
6:55 - should have pushed harder on run. Did bike in 1:00. Unbroken kb, then died at 13 burpees.
Row Conditioning -
500m 1:59 pace - held pace here
500m 1:54 pace - fell WAY off pace
500m 1:59 pace - fell off pace after 300m
500m 1:49 pace - nailed it and died....

Wednesday - VACATION

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. Mini warm up
Squats - EMOM x 10
Front Squats - 3 @ 155#
Back Squats - 6 @ 155#
Practice WOD -
800m - 3:20
Squat Clean + Front Squat - 135, 155 before run. After run 185, 195, 205# (felt strong!!!)

Saturday - Dynamic Duo - with Abby
0830
Wod1 - Mile run - 6:20
Wod2 - 5RM Front Squat from the ground - 205! clean felt great
0910
Wod3 - Obstacle course. 3 OverUnders w/ sandbag, 10 cleans each, partner carry, 10 back squats each, wheelbarrow, 10 sb2shoulders each, shuttle run, sandbag run + sled push.
1110
Wod4 - Isabel + Grace *EMOM 4 bar over burpees  - abby started with 20? Only got a couple before burpees, finished snatches and started clean and jerks. Had to do another set of burpees before finishing.
1230
Wod5 - 12 min AMRAP 30 db snatches, 20 knee raises, 30 db thrusters, 20 pull ups.
Tacos after, then fajitas and tequila

Sunday - Rest and recover

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