Gettin' Filthy 4 Days Out

Aug. 21, 2013

Strength:
- Front Squat 7 RM
--> 275# (probably could've gone heavier... but that's a lot of front squats, and I'll take the PR)

- Romanian Deadlift (slight knee bend, back basically parallel to ground)
7 x 3
--> 135-225-255-275-305-325-345

WOD:
"Filthy 50"
- 50 Box Jumps (24")
- 50 Jumping Pull-ups (bar at wrist height)
- 50 KB Swings (1 pd)
- 50 Walking Lunge Steps
- 50 Knee-2-Elbows
- 50 Push Press (45#)
- 50 Good Mornings (45#)
- 50 Wall Balls (20#)
- 50 Burpees
- 50 Dubs
Time: 20:17

--> HUGE PR! Almost 5 minutes!

5 Away

Aug. 20, 2013

Strength:
- Push Press 5 x 5
185-195-205-215(4/5)-215
--> Tied old 5 RM

- Hang Power Clean 3 RM
--> 245# (can't remember the last time I did this so I think that's a PR)

WOD #1:
For Time:
- 20 Back Squats (225#)
- 40 T2B
- 60 KB Swings (2 pd)
Time: 8:30

WOD #2:
"Falkel"
25 min. AMRAP:
- 8 HSPU
- 8 Box Jumps (30")
- 1 Rope Climb (15')
Score: 15 rnds + 3/8 box jumps

6 Days Out

Aug. 19, 2013

Strength:
- Banded Box Squat 10 x 2 (1 min. rest between)
--> 155 (4 rnds) - 175 (3 rnds) - 185 (3 rnds)
--> used the mini red bands and I'm telling you it felt like I was getting pulled through the floor (just what I needed).
* Did low bar squats for this and the box was just below parallel

- Snatch Complex:
Halting snatch deadlift (3 sec. hold) - Hang squat snatch (just above knee with 3 sec. hold) - snatch balance
--> got to 205# failed the hang snatch on 215# twice

WOD:
"Amanda on 'Roids"
9 * 7 * 5 *
- Muscle-ups
- Squat Snatch (165#)
* = 20 Burpees
Time: 13:22

--> muscle-ups felt super fast for this (failed one snatch and one muscle-up)

Saturday's a Rugby (Kind of) day

Aug. 17, 2013

WOD:
"Double Helen Pyramid"
- 1200m Run
- 63 KB Swings (1.5 pd)
- 36 Pull-ups
- 800m Run
- 42 KB Swings
- 24 Pull-ups
- 400m Run
- 21 KB Swings
- 12 Pull-ups
Time: 22:16

--> Trying to make saturday WOD's feel like rugby games... they're working that's for sure... 8 more days til training camp!

3 PR's... in one day?!

Aug. 16, 2013

Strength:

10 RM Back Squat

--> 275# PR (never done it... so it's still a PR)

Gymnastics:

1 x max effort Pull-ups

--> 31 (7 rep PR)

WOD:

"Diane"

21-15-9:

- Deadlifts (225#)

- HSPU (hands on 45's head to abmat)

Time: 5:39 PR

2011 revisitation

Aug. 14, 2013

Strength:
- Snatch Balance (working technique vs. heavy weight)
--> did 205# for a double.. felt super nice

- Front Squat EMOM 10 min. @ (75-85%)
250x3-255x3-260x3-265x3-270x3-275x3-280x3-285x1-285x1-285x1
--> Got real heavy, real fast

WOD:
"100's V-2011"
- 100 pull-ups
- 100 KB Swings (1.5 pd)
- 100 Dubs
- 100 OHS (95#)
Time: 21:34

--> Was aiming for sub 25:00 and am very happy with how it went... gonna have a good rest day tomorrow, that's for sure.

Re-Do

Aug. 13, 2013

Strength:
- Snatch EMOM 10 min.
55% x 3, 60% x 2, 65% x 1(3 min.), (75-85% x 1) (5 min.)
130-140-155 x 3-175-185-190-195-200

- Clean & Jerk EMOM 10 min. (same % as snatchez)
165-175-190 x 3-220-230-240-245-250

WOD:
5 Rounds:
- 500m Row
- 15 Bench Press (135#)
Time: 16:17

--> PR by 3:04 on the metcon

Working Low Back Strength

Aug. 12, 2013

Strength:
- Back Squat 10 x 2
--> Used 315# for all 10 sets

- Halting Clean Pulls (pause above knee) 5 x 5
--> 265-275-285-295-305

WOD:
21-18-15-12-9-6-3:
- OH Walking Lunge (45# Plate)
- T2B
Time: 9:25

Early Seven

Aug. 10, 2013

WOD:

"The Seven"

7 Rounds:

- 7 HSPU

- 7 Thrusters (135#)

- 7 K2E

- 7 Deadlifts (245#)

- 7 Burpees

- 7 KB Swings (2 pd)

- 7 Pull-ups

Time: 28:48

--> Back was tight from the good-mornings yesterday... this was a nasty WOD that 4 months ago I probably couldn't finish

Good Morning

Aug. 9, 2013

Strength:
Good mornings 10 x 2
135-145-155-165-175-185-190-195-200-205

Work to Heavy Split Jerk
265-285-300-315
--> No fails and matched PR

WOD:
21-15-9:
- Left arm KB Snatch (1.5 pd)
- Right arm KB Snatch
- Pull-ups
Time: 6:24

--> HUGE PR for this

OHS/BO Row/FS/Row

Aug. 7, 2013

Warm-up:
3 Bear Crawl (40 ft.)
- 10 Hanging Strict Leg Raises
- 15 Banded Good-mornings
2 Bear Crawl
- 10
- 15
1 Bear Crawl
- 10
- 15

Strength:
5 RM OHS (pause @ bottom of each rep)
155-185-205-225-245(4.99/5)

3 x 10 Heavy Bent-over Row
155-175-185

WOD:
10*9*8*7*6*5*4*3*2*1*
- Front Squats (155)
* = 250m Row
Time: 16:22

Rushed

Aug. 6, 2013

Strength:
3 RM Squat Snatch
185# got 200# (1/3)
--> did this in about 10 minutes

WOD:
50-40-30-20-10:
- Dubs
25-20-15-10-5:
- Pull-ups
Time: 8:03

--> Went to the gym not knowing I couldn't workout when it was closed today, so I was a little rushed.

Squats/Cleans/Hero

Aug. 5, 2013

Warm-up:
- shoulder/hip mobility
3 rounds: (not for time)
- 15 Banded Good-mornings (green band)
- 10 Hanging strict leg raises (past hip level/legs straight)

Strength:
- 3 RM Back Squat
--> 335# Hit 345# for 2/3

EMOM Squat Cleans:
1-5 --> 155# x 5
6-10 --> 185# x 3
11-15 --> 205# x 3
16-19 (because I can't count) --> 225# x 1 (every 30 sec.)
20-24 --> 255# x 1

WOD:
"Nate"
20 min. AMRAP:
- 2 Muscle-ups
- 4 HSPU
- 8 KB Swings (2 pd.)
Score: 15 + 2 reps (PR)

- wasn't happy with the squat... went a little crazy with the EMOM stuff

New warm-up Style, Strict Presses and a Long Grinder

Aug. 3, 2013

Warm-up:
3 rounds (not for time):
- 15 Banded good-mornings (green band)
- 7 Strict wide-grip pull-ups
- 6 Strict ring dips
- 1 min. ankle/heel cord mobility (per side)

--> Starting to make my warm-ups fun little mini workouts to A. work on weaknesses, and B. keep crossfitting fun

Strength:
5 RM Shoulder Press
- Hit 140# I think that's at least a 5# PR... seeing as I haven't done much I'm happy with that (I'm not very good at the strict upper body stuff so 'twas good.

WOD:
5 Rounds:
- 800m Run
- 10 Deadlifts (315)
- 20 Over-the-Box Jumps (24")
Time: 29:58

--> Tried to make this one feel like a rugby game... SUCCESS!

Squat/Complex/Gasser

Aug. 2, 2013

Strength:
- Back Squat
3 x 5-5-5
Used 225-275-305 for all rounds

- Snatch Complex (1 Squat Snatch + 2 OHS + 1 Snatch Balance)
Got up to 205#

WOD:
5 Rounds:
- 15 Thrusters (95#)
- 15 Bar Facing Burpees
Time: 11:44

- Thrusters sucked (as always)... burpees felt fast

Front Squat/Jerk Practice/AMRAP

July 31, 2013

Strength:
- Front Squat
3-2-1 x 3
--> 225-245-265
--> 245-265-285
--> 265-285-305

Jerk Practice:
- worked on foot placement technique and got up to 215# for a set of 3

WOD:
20 min. AMRAP:
- 5 C2B Pull-ups
- 10 Wall Ball (20#, 10ft.)
- 15 KB Swings (2 pd.)
Score: 10 RNDS + 7 Wall Ball

- rest up then coach all afternoon from 3:30-9:30

Long Days Ahead

July 30, 2013

Strength:
Clean + Jerk (max for the day)
285#

Snatch Pulls
5-5-5-5
225-235-240-245

WOD:
- 800m Run
30-20-10
- T2B
15-10-5
- HSPU's
- 1000m Row

Time: 15:58

Squats/Snatches/Ropes/OHS

July 29, 2013

Strength:
- Heavy Back Squat
--> Worked up to 315# for 6 reps

- EMOM for 15 min:
- 1 Power Snatch + 1 Squat Snatch (TnG)
--> Used 175# and completed

WOD:
For Time:
5*4*3*2*1*
- Rope Climbs (15')
* = 15 OHS (95#)
Time: 8:50

1 RM Squat and Helen

July 26, 2013

Strength:
1 RM Back Squat
345# (missed 365# twice)

WOD:
"Helen"
3 Rounds:
- 400m Run
- 21 KB Swings (1.5 pd)
- 12 Pull-ups

Time: 9:12 (PR)

- not happy with how the squat went (although I haven't been training strength or squatted very heavy much it's not a terrible number)
- Helen could've been much better as well (I think yesterday just did a huge number on me... still happy I PR'd and a big one)
- Legs feel like they're about 4495748723490 pounds right now though

EMOM and 100's

July 25, 2013

Strength:
EMOM 20 min.
- minutes 1-5: 5 Power Cleans (135#)
- minutes 6-10: 3 Power Cleans (185#)
- minutes 11-15: 2 Power Cleans (205#)
- minutes 16-20: 1 Power Clean (225#) every 30 sec.

WOD:
"100's 2013"
For Time:
- 100 Wall Ball (20#)
- 100 C2B Pull-ups
- 100 Pistols (alternating)
- 100 Alternating One-Arm Snatches (70# DB)
Time: 33: 42

- Got 44 Snatches in the 25 minute cap... nasty WOD

Done with Mainsite

July 23, 2013

Strength:

3 RM Front Squat with a 3 sec. pause every rep

- worked up to and completed 275#

3 x Max reps Muscle-ups with 3:00 rest between efforts

Scores: 6(PR)-5-4

WOD:

"Elizabeth"

21-15-9:

- Squat Cleans (135#)

- Ring Dips

Time: 9:24 PR

13.5 Repeat

July 22, 2013

WOD #1:
"13.5"
4 min. AMRAP:
- 15 Thrusters (100#)
- 15 C2B Pull-ups
* If 3 rounds are completed then it becomes an 8 min. AMRAP and so on...

Score: 2 rounds + 11 Pull-ups (86 reps)

- Ended the re-open in 122nd place overall... pretty happy and excited to see how 2014 rolls out

WOD #2:
- 10 Shoulder Press
- 15 OHS
- 20 Push Press
- 25 Front Squats
- 30 Push Jerks
- 35 Back Squat
all at 115#
Time: 9:25

Early Friday Session

July 19,2013

Strength:
Thruster 2-2-2-2-2-2-2
155-175-195-205-225-235-245(f)
*used a rack

WOD:
5 Rounds:
- 3 Power Cleans (205#)
- 10 Burpee Pull-ups
Time: 10:40

13.4 Re-do

July 18, 2013

WOD:

"13.4"

7 min. AMRAP:

- 3 Clean and Jerks (135#)

- 3 T2B 

- 6 Clean and Jerks

- 6 T2B

- 9 Clean and Jerks

- 9 T2B

....

Score: 90 reps (finished the 15's)

- 122 after 4 weeks... This one was a little disappointing but whatevs

- Gonna go to the track and do some sprints tonight for just something extra

Hero WOD's are NO JOKE!

July 16, 2013

WOD:
"Cameron"
For Time:
- 50 Walking Lunge Steps
- 25 C2B's
- 50 Box Jumps (24")
- 25 Triple Unders
- 50 Good Mornings (45#)
- 25 Ring Dips
- 50 K2E
- 25 2-fer-1 Wall Ball
- 50 Sit-ups
- 5 Rope Climbs (15')
Time: 29:50

- The triple unders were not easy... took about 8 minutes to get through those.

I Need to Start Running More

July 15, 2013

WOD #1:
5 Rounds:
- 400m Run
- 21 Deadlift (185#)
Time: 15:00

- Atrocious....

Rest  ~15 minutes then...

"Nasty Girls"
3 Rounds:
- 50 Air Squats
- 7 Muscle-ups
- 10 Hang Power Cleans (135#)
Time: 11:00

- I think I PR'd both WOD's... pretty happy about the Nasty Girls time after the forst WOD.

Good Day?

July 12, 2013

Strength:
- Snatch: 1-1-1-1-1-1-1
175-185-195-205-215-225-235(PR)

WOD:
For Time:
- 20 KB Swings (2 pd.)
- 30 T2B
- 400m Run
Time: 3:40

- STOKED about that snatch PR!
- I guess lifting in regular shoes doesn't really matter after all... screw OLY shoes!

13.3 Repeat

July 11, 2013

WOD:
12 min. AMRAP:
- 150 Wall Balls (20#)
- 90 Dubs
- 30 Muscle-ups

Score: 14 Muscle-ups into first round (6 rep PR)

- Tied for 90th place in the Open after 3 weeks

Forgot

July 9, 2013

WOD:

12 min. AMRAP:

- 4 Shoulder Press (75#)

- 8 Sumo-deadlift High Pulls (75#)

- 12 Front Squats (75#)

Score: 10 + 2 Front Squats

- Felt a lot better here than I did the day before.

Realization is Key

July 8, 2013

Strength:
Clean and Jerk
3-3-2-2-2-1-1-1-1-1
135-155-185-215-225-245-265(failed jerk)-265-275(failed clean)-275(failed jerk)

WOD:
18 min. AMRAP:
- 200m Run
- 9 Deadlift (275)
- 6 Burpee Bar Muscle-ups
Score: 1 + 5 Burpee Bar Muscle-ups

- Today I came to the realization that you can't always be the best... Just wasn't a good day for and I'll get over it and move on. I've switched to not using OLY shoes anymore so just using the Reebok nano's will take some getting used to for the heavier lifts especially. I also tore a nice pair of blisters on my left palm during the second round of bar muscle-ups so that just mentally pushed me into the dirt and held me there for the last of the workout where I spent 7 minutes trying to get one more bar muscle-up that just would not come.

- On the positives though I did more bar muscle-ups than I've ever done before today so I'm a little pleased with the day.

ON TO TOMORROW!

100th Post

July 5, 2013

WOD:
- 500m Row
- 30 Bench Press (Bodyweight)
- 1000m Row
- 20 Bench Press
- 2000m Row
- 10 Bench Press

Time: 36:04

- Bodyweight was 205# today... don't really think I could have done that for all those reps so I used 185#

- This was another long mainsite grinder

- Gonna be done with following a program for about a month after the open WOD's are done until rugby (then follow a strength/gymnastics biased program) then getting individual programming from Jeremy Kinnick

- Might follow a 3 week Smolov Squat cycle once August starts before rugby just for some fun

Second Round

July 4, 2013

WOD #1:
"13.2"
10 min. AMRAP:
- 5 Shoulder to Overhead (115)
- 10 Deadlift (115)
- 15 Box Jumps (24")

Score: 9 + 3 Box Jumps (288 Reps)
-76th after 2 weeks in Canada East

WOD #2:
EMOM for 15 min.
- 6 Barbell Front Rack Walking Lunges (185#)

- Completed and it's gonna hurt tomorrow!

Volumization

July 2, 2013

Strength:
Overhead Squat: 3-3-3-3-3
225-245-255-265(f)(1/3)-265(f)(1/3)
- starting a thing of never lifting in OLY shoes again... need to regain the hip/ankle mobility I feel that I have lost through them.

WOD #1:
15 min. AMRAP:
- 15 C2B Pull-ups
- 30 sec. Ring L-sit

Score: 4 + 8 sec.

REST 15 min.

WOD #2:
10 min. AMRAP:
- 5 Deadlifts (185)
- 100 yd. Sprint

Score: 14 + 5 deads

Re-Open

June 28, 2013

"13.1"
17 min. AMRAP:
- 40 Burpees (6" jump + touch)
- 30 Snatch (75#)
- 30 Burpees
- 30 Snatch (135#)
- 20 Burpees
- 30 Snatch (165#)
- 10 Burpees
- AMRAP Snatches (210#)

Score: 172 reps (22 Snatches @ 165#)

- Very happy at close I came to my first performance of this during the Open. Only 3 reps shy. (This would have still landed 16th in Canada East... PUMPED!)

Chew-A-Day

June 27, 2013

WOD #1:
"Adrian"
7 Rounds:
- 3 Forward Rolls
- 5 Wall Climbs
- 7 T2B
- 9 Box Jumps (30")
Time: 17:54

WOD #2:
2 Rounds:
- 400m Run
- 15m Handstand Walk
- 400m Run
- 30 Pistols
Time: 13:59

- Re-testing the 2013 Open workouts starting tomorrow. Should be a good test to see how they go as just another workout and during the beginning, middle or end of a training week.

Lower Body Annihilation

June 25, 2013

3 Rounds:
- 200m Run
- 100m Walking Lunge
- 50 Air Squats

Time: 15:08

- Shoulders/triceps are blasted from yesterday... now it's time for the lower body to join the party, I won't be able to move tomorrow! YAY!

Back Atter

June 24, 2013

WOD #1:
30 muscle ups for time
Time: 8:15

WOD #2:
30 min. AMRAP:
- 2 rope climbs (15')
- 10 push-ups

Score: 18 + 1

Time Off

June 16, 2013

Yesterday I started feeling a very sharp pain in my knee, not thinking ligaments (no shear force tensional pain) but squatting below parallel is a very disrupting thing as of right now. So, for the next week I'm going to be focussing on getting my knee better through a lot of mobility and light exercises no workouts just taking the whole week off to try and resolve this problem before anything major happens.

On a higher note, the end of next week marks the beginning of re-testing the open workouts. Hopefully this week off only boosts the scores I'm hoping to achieve but I think I can do MUCH better in every workout (with the exception of the first one.... that was probably the best one-time workout of my entire life).

Graceful Runnin' Man

June 14, 2013

WOD #1:
"Grace"
- 30 (power) Clean + Jerks (135#)

Time: 2:22

WOD #2:
- Run 5k

Time: 24:29

- So simple... yet so effective.

Workout fit for the Gods

June 13, 2013

WOD:
"Zeus"
3 Rounds:
- 30 Wall Ball (20#)
- 30 Sumo-Deadlift High Pulls (75#)
- 30 Box Jumps (20")
- 30 Push Press (75#)
- Row 30 Calories
- 30 Push-ups
- 10 Bodyweight Back Squats (210#)

Time: 34:24

- This one was long but kinda fun...
- Happy about the bodyweight down 10 pounds from May 8th... gettin back on track!

Slammin' Bars, Crushin' PR's

June 11, 2013

WOD #1:
7 Rounds:
- 35 Dubs
- 1 Snatch

Time: 10:03
- Decided to make it a ladder, started at 155# and increased by 10# each round (last round being at 215#.
- No misses in the WOD so I kept going up and matched my previous PR of 225# (which was at the end of an OLY cycle) so I'm very happy about that after only snatching once in the last 2 months.

WOD #2:
12-9-6-3:
- Power Snatch (95#)
- Burpees

Time: 3:29
- Good Quick one after yesterdays hellacious WOD.
- Took the first WOD more as skill/strength (not as fast as I could have gone).

Sometimes we go Long

June 10, 2013

WOD:
3 Rounds:
- 1000m row
- 50 push-ups
- 1000m run
- 50 pull-ups

49:55

- This one hurt

AMRAP

June 7, 2013

Strength:
- Push Press:
3-3-3-3-3-3-3
185-195-205-215-225-235(f)(1/3)-235

WOD:
15 min. AMRAP:
- 10 KB Swings (2 pd.)
- 10 Box Jumps (24")
- 10 Ring Dips

Score: 7 rounds + 6 ring dips

First Back Squat in Over 2 Months!

June 6, 2013

Strength:
- Back Squat:
5-5-5-5-5
275-295-315-335-345(f)(2/5)

- 4th rep at 335 smushed me hard!

WOD:
"Hope for Kenya"
- 12 min. AMRAP:
- 50 air squats
- 30 push-ups
- 15 pull-ups

Score: 3 rounds + 19 push-ups

Can't Think of a Title

June 4, 2013

Strength:
- Power Clean
1-1-1-1-1-1-1
225-235-245-255-265-275(f)-275(f)

WOD:
7 Rounds:
- 7 Push Jerk (155#)
- 7 C2B Pull-ups
- 7 Burpees

Time: 11:02

Long Day

June 3, 2013

WOD:
"Hortman"
45 min. AMRAP:
- 800m run
- 80 air squats
- 8 muscle-ups

Score: 4 rounds + 3 muscle-ups

Heavy Jackie

May 31, 2013

Strength:
- Hang Squat Clean
2-2-2-2-2-2-2
185-225-245-255-265-275-225

WOD:
"Jackie"
- 1000m row
- 50 thrusters (45#)
- 30 pull-ups

Time: 7:14

- 275 was the definite 2 RM for the day... Glad to see te strength is still there though
- Jackie PR by 1:14 STOKED!

Dub/OH/T2B

May 30, 2013

WOD:
2 Rounds:
- 100 Dubs
- 50 Shoulder to OH (95#)
- 25 T2B

Time: 12:17

- Tripped up on my first double under then did 99 in a row so there was another PR

Runnin' in the Rain

May 28, 2013

WOD #1:
- 3 x 800m Run
*Rest 2:00 between efforts

Scores: 2:51, 3:01, 3:07

WOD #2:
7 min. AMRAP:
- 7 Deadlifts (315#)
- Sprint 20m
- 14 Pistols (7/side)
- 21 Dubs
- Sprint 20m

Score: 3 + 14 Pistols

- PR'd my 800m run time and also did 4 muscle-ups unbroken (also new PR!!)

Post Regionals... Just another training day for moi

May 27, 2013

WOD:
- 20 Front Squats (205#)
- 30 Box Jumps (24")
- 40 KB Swings (24kg)
- 50 Wall Ball (20#)

Time: 6:41

- Watched some regionals this weekend... only fuelled the fire that much more to want to get there next year, the plan is in place, just need to stay on the track.

10-4 Chief

May 24, 2013

Strength:
- Shoulder Press
3-3-3-3-3-3-3
95-105-125-135-145-155-165(f)(1/3)

WOD:
"The Chief"
5 Rounds:
- 3 min. AMRAP:
- 3 Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
REST 1 min.

Scores: 6+1, 5+9, 5+2, 5, 5+4

Pullup/Deadlift/Box Jump

May 23, 2013

WOD:
3 Rounds:
- 30 Pull-ups
- 30 Deadlifts (155#)
- 30 Box Jumps (24")

Time: 15:28

- Tried butterfly kips for the first time in a while and used some home made grips gonna have to get working on the kips and the grips were awesome, total hand savers!

Getting Better

May 21, 2013

WOD:
"Amanda"
9-7-5
- Muscle-ups (jump and grab rings)
- Squat Snatch (135#)
Time: 9:43

Hard Grinders

May 20, 2013

Strength:
"Gwen"
15-12-9
- Unbroken (power) Clean & Jerks
*Rest as needed between sets

- Completed at 175#

WOD:
"Filthy 50 Backwards"
- 50 Dubs
- 50 Burpees
- 50 Wall Ball (20#)
- 50 Good Mornings (45#)
- 50 Push Press (45#)
- 50 Knees-to-Elbows
- 50 Walking Lunge Steps
- 50 KB Swings (16 kg)
- 50 Jumping Pull-ups
- 50 Box Jumps (24")
Time: 26:46

Runs

May 17, 2013

WOD:
- 15 thrusters (135#)
- 200m run
- 20 thrusters (95#)
- 400m run
- 30 thrusters (65#)
- 800m run

Time: 11:50

Long Day

May 16, 2013

Strength:
- Deadlift:
3-3-3-3-3
335-365-385-395-405

WOD:
For Time:
- 75 Handstand Push-ups
*20 Dubs at the top of every minute

Time: 33:19

- Not sure what's gonna be worse the pain from taking so long to do 75 HSPU's or the fact that I did 660 double unders today (calves will be on fire!!!)

SO MANY C2B's

May 14, 2013

Gymnastics:
Max effort L-sit (used parallettes and held feet over 3 stacked 45's)
16 sec.

Strength:
Max Weighted C2B Pull-up
45#

WOD:
10 Rounds:
- 11 C2B Pull-ups
- 22 Front Squats (75#)
Time: 24:35

Snatching

May 13, 2013

Gymnastics:
- 10 min. Handstand practice
- Walked 13 feet for a longest distance

Strength:
- 1 RM Snatch
- 205# after not snatching for almost a month I'll take it

WOD:
3 Rounds:
- 15 DB Squat Snatch (40#) left arm
- 15 GHD sit-ups (subbed in V-sits)
- 15 DB Squat Snatch (40#) right arm
- 15 T2B
Time: 12:58

Fighting

May 10, 2013

WOD:
"Fight Gone Bad"
3 Rounds:
- 1 min. Wall Ball (20#)
- 1 min. Sumo Deadlift High Pull (75#)
- 1 min. Box Jump (20")
- 1 min. Push Press (75#)
- 1 min. Row for Calories
- 1 min. Rest

Score: 369 (135, 123, 111)
*39 rep PR

Fun Times

May 9, 2013

Strength:
- Front Squat
1-1-1-1-1-1-1
225-255-275-295-315-325-335(PR)

WOD:
- 30 HSPU (2011 regionals stnd)
- 40 Pull-ups
- 50 KB Swings (1.5 pd)
- 60 Sit-ups (abmat + frog-legged)
- 70 Burpees

Time: 16:55

Another Day

May 7, 2013

WOD:
"Lynne"
5 Rounds:
- Max Reps Bench Press (Bodyweight)
- Max Reps Pull-ups

Score:
BP: 9-8-7-4-5
PU: 16-16-18-12-13

- Weighed in at 220# today but used 185# in the workout

Wall Balls

May 6, 2013

Strength:
- Deadlift
5-5-5-5-5
315-335-355-375-385

WOD:
"Karen"
- 150 Wall Balls (20#)

Time 7:21

- About a minute slower than the pace for the open workout... but I haven't done wall balls in a while so I guess it's okay.

Jerks + Gymnastics

May 3, 2013

Strength:
- Split Jerk
1-1-1-1-1-1-1
225-255-275-295-310(f)-310-320(f)

WOD:
Complete five rounds of:
- On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
- 15 Ring Push-ups


**Move SLOWLY and methodically attempting perfect execution.

Time: 29:56

- Very tough WOD. The slow lowers were not done well but at least attempted

Filthy Once Again

May 2, 2013

WOD:
"Filthy 50"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 25:10

"The Wind Cries Mary"

Apr. 30, 2013

WOD:
"Mary"
20 min. AMRAP:
- 5 HSPU
- 10 Pistols (alternating)
- 15 Pull-ups

Score: 7 rounds + 5, 10, 14

Gotta Love Fran

Apr. 29, 2013

Strength:
- Overhead Squat 3-3-3-3-3
225-245-255-265-275#

WOD:
"Fran"
21-15-9:
- Thrusters (95#)
- Pull-ups

Time: 4:40

- SO SLOW!

Hell-in

Apr. 27, 2013

WOD:
"Helen"
3 Rounds:
- 400m Run
- 21 KB Swings (1.5 pd.)
- 12 Pull-ups

Time: 10:17

- No PR... pull-ups were quite terrible but it's a work in progress

Lil' quicky

Apr. 26, 2013

WOD:
5 rounds:
- 10 Toes-to-Bar
- 10 Power Snatch (75#)
- 10 Wall Ball (20#)

Time: 9:30

- First day of work, tossed around 60+ pound bags of cement mix/mulch all day
- Don't know how many workouts I'll be able to fit into the week with the jobs but try and get at least 4 (this job is basically an 8-9 hour workout every day anyways hahaha)

First Day of .com

Apr. 25, 2013

WOD:
6 Rounds:
- 24 Air Squats
- 24 Push-ups
- 24 Walking Lunges
- 400m Run

Time: 30:29

- "Sometimes we go long"

- biked about 5k today too... 2.5 of which was during a very depressing cold and wet rain storm, then coached at CFW for a solid 5 hour session!

Couldn't Take a Break

Apr. 18, 2013

WOD:
- 3 Gassers on basketball court (1/4, 1/2, 3/4, full, for 1 gasser)
- 20 KB Swings (1.5 pood)
- 20 Burpees
- 2 Gassers
- 20 KB Swings
- 20 Burpees
- 1 Gasser
- 20 KB Swings
- 20 Burpees
*Wearing 20# weight vest

Time: 14:53

- Now I'm not working out until the end of exams... Just really needed to relieve some stress from these last few days

Slowing Down

Apr. 15, 2013

Strength:
- Front Squat 5-5-5-5-5 (275# across)
*2:30 rest between sets

WOD:
5 Rounds:
- 12 Push Press (115#)
- 10 V-ups
- 8 Squat Snatch (115#)
Time: 14:28

- Fun way to blow off some steam before an exam... gonna take the rest of the week off and finish my exams then start doing the dot com once I get back into it, gonna see how well prepped that gets me for rugby season/the open!

EMOM

Apr. 13, 2013

Strength:
- Push Press 5-5-5-5-5 (205# across)

- 3 RM Power Snatch (195#)

WOD:
EMOM for 20 min:
- 15 KB Swings (2 pood) ODD min's
- 30 Dubs EVEN min's

- Holycowohmygod... my poor forearms
- did the first 5 rounds unbroken... then hit the worst pain wall ever!

PR!

Apr. 12, 2013

Strength:
- 3 RM Snatch-grip Deadlift (315#)

- 1 RM Clean & Jerks (295#) <-- 10# PR

WOD:
21-15-9
- Pull-ups
- Squat Snatch (95#)
Time: 8:44

Forgotten Post

Apr. 8, 2013
Strength:
- 3 position snatch (floor, above the knee, high hang) (200#)

1 RM Zercher Squat (295#)<-- easy squat but my elbows were so sore... never again..

WOD:
4 rounds:
- 15 T2B
- 20 push-ups (HR)
- 5 power cleans (245#)

Time: 15:48


Apr. 9, 2013
Strength:
- 3 RM shoulder Press (160#) <-- 5# PR for my 1 RM and 10# PR for 3 RM

WOD:
5 rounds:
- 5 Bench (185#)
- 5 HSPU's
Time: 10:43

Rest 3 minutes

5 rounds:
- 5 Squat clean & jerks (185#) <-- no thruster
- 10 C2B pull-ups
Time: 13:13

Good Day

Apr. 6, 2013

Strength:
- 1 RM Split Jerk with ~3 sec. pause in the split (315#) PR

- Deadlift 4-4-4-4 across (335# with 1 min. rest)

WOD:
12 min. AMRAP:
- 6 burpees
- 12 pull-ups
- 18 Overhead Squats (95#)

Score: 5 Rounds

4 minutes of HELL

Apr. 5, 2013

WOD:
13.5 Open WOD
4 min. AMRAP:
- 15 Thrusters (100#)
- 15 C2B's

Score: 2 rnds + 1 pull-up (76 reps)

- This sucked!

Heavy Cleans

Apr. 3, 2013

Strength:
Squat Clean + Front Squat + Split Jerk (285#) (Tied clean & jerk PR)

Weighted Bar Dip 3-3-3-3-3
20# - 30#(f) - 27.5# - 27.5# - 27.5#

Gymnastics Practice:
Reverse Tabata L-sit 10 sec. on/20 sec. off
- Used parallettes and it was for sure a struggle... know what I need to work on!

Thrusters Finally

April 2, 2013

Strength:

EMOM 15 min.
- 3 Power Snatch (165#)

3 x max Strict Pull-ups (~ 3 min. rest)
9-7-8

WOD:
- 10 Thrusters (135#)
- 30 Burpee Pull-ups (6" jump)
- 20 Thrusters (115#)
- 20 Burpee Pull-ups
- 30 Thrusters (95#)
- 10 Burpee Pull-ups

Time: 19:26

- Those first 30 Burpee Pull-ups felt like an eternity!

APRIL FOOLS!

Apr. 1, 2013

Strength:
1 RM Hang Squat Snatch (215#)

3 RM Back Squat (first rep 3 sec. pause @ bottom)
(305#) <-- EASY

WOD:

3 Rounds:
- 10 Deadlift (275#)
- 50 Dubs
Time: 4:26

13.4

Mar. 28, 2013

WOD:
7 min. AMRAP:
- 3 Clean & Jerks (135#)
- 3 Toes-2-Bar
- 6 Clean & Jerks
- 6 T2B
- 9 C&J
- 9 T2B
...

Score: 14/15 Toes-2-Bar (89 reps)

- Recovering from a head cold... but this was just a nonstop grinder for 7 minutes!

lots-o-squats

Mar. 25, 2013

Strength:

3 RM Overhead Squat (265#)

1 RM Halting Squat Clean (just above the knee) (290#)

WOD:
Elizabeth:
21-15-9:
- Squat Clean (135#)
- Ring Dips
Time: 10:41

13.3

Mar. 22, 2013

WOD:
12 min AMRAP:
- 150 Wall Ball (20#)
- 90 Dubs
- 30 Muscle-ups

Score: 8 muscle ups (248 reps)

Been Away for a While

Mar. 19, 2013

- Haven't posted in a while... but I HAVE actually been doing things hahaha

Strength:

- 3 RM Front Squat --> 305#

- 3 x Max Reps Ring Dips

10-10-8

WOD: 

20 min. AMRAP:

- 5 C2B Pull-ups

- 10 Push-ups (hand release)

- 15 Front Squats (115#)

Score: 9 rounds

- buzzer beater for the last rep

- Ecstatic about the ring dips!!

13.2

Mar. 14, 2013

WOD:
10 min. AMRAP:
- 5 shoulder to overhead (115#)
- 10 deads (115#)
- 15 box jumps (24")

Score: 8 rounds + 4 box jumps (259 reps)

- paced it pretty well, stepped down from the majority of the box jumps

Fun Day

Mar. 12, 2013

Strength:
- Heavy OHS (285# x 1) <-- Easily tied 1 RM

15 min. EMOM:
- 3 TnG Squat Cleans (185#)

WOD:
13 min. AMRAP:
- 7 C2B Pull-ups
- 14 Wall Ball (20#)
- 21 KB Swings (1.5 pd)

Score: 5 rounds + 6 reps

- I just had fun today... Having a grand old time.
- Grip got smoked tho... HO-LEH!

Haven't Posted in a While

Mar. 11, 2013

Strength:
- 5 RM HBBS (335#) <-- Greasy!
- 4 RM Push Press (225#)

- 3 x 20 UB GHD Sit-ups

WOD:
7 Rounds:
- 7 HSPU's
- 14 Box Jumps (24")

Time: 11:11

- Neck's a little sore from the handstands

13.1

Mar. 9, 2013

WOD:
17 min. AMRAP:
- 40 Burpees (6" Jump)
- 30 Power Snatch (75#)
- 30 Burpees
- 30 Power Snatch (135#)
- 20 Burpees
- 30 Power Snatch (165#)
- 10 Burpees
- AMRAP Power Snatch (210#)

Score: 175 reps (25 Snatches @ 165#)

- Really felt awesome for this WOD... timed everything perfectly and it just fell right into place for every thing!

Pre-Game for 13.1

Mar. 7, 2013

WOD:
- 15 Burpees (6" touch)
- 15 Snatch (75#)
- 15 Burpees
- 15 Snatch (135#)
- 15 Burpees
- 15 Snatch (165#)
- 15 Burpees

Time: 15:04

HEVAY ASS PROWLER

Mar. 5, 2013

Strength:
EMOM 15 min.
- 5 min. Squat Snatch (135#) TnG
- 5 min. Squat Snatch (145#) TnG
- 5 min. Squat Snatch (155#) TnG

Rest ~7 min.

EMOM 10 min.
- 5 min. Power Clean (205#) TnG
- 5 min. Power Clean (225#) TnG

WOD:
- Prowler Push 40 yds. (420#)
- 30 Burpee Box Jumps (24")
- Prowler Push 40 yds.
- 20 Burpee Box Jumps
- Prowler Push 40 yds.
- 10 Burpee Box Jumps
- Prowler Push 40 yds.

Time: 17:03

Gree-he-heasy

Mar. 1, 2013

Strength: 

1 RM Deadlift (425#)

- that was tough...

WOD #1:

5 min. AMRAP:

- Squat Clean (165#)

- Jerk (165#)

Score: 60 (so 30 full squat clean thrusters)

WOD #2:

7 Rounds:

- 7 Push Jerks (155#)

- 1 Rope Climb (15')

- 7 Burpees

Time: 13:48

- Good day of training here!

First Day Coaching

Feb. 28, 2013

Strength:
- 7 x 1 Snatch
- got up to 215#

- 7 x 1 Clean
- got up to 275# after a couple fails

WOD:
20 min. AMRAP:
- 5 Power Cleans (145#)
- 10 T2B
- 15 Wall Ball (20#)

Score: 9 Rounds + 6 reps

Coached the lat four classes of the day through the daily WOD and then an on-ramp class on the deadlift! AWESOME DAY!!

Back At 'Er

Feb. 27, 2013

WOD:
5 Rounds:
- 500m Row
- 7 HSPU (hands on 50# DB's, head to ground)
Time: 32:31

- Well now I know why my pressing is weak
- The HSPU's took a good chunk of this one haha

Long Day

Feb. 23, 2013

Strength:
5 x 5 Power Clean
195-205-215-225-235

WOD 1:
For Time:
- 1000m Row
- 20 Squat Cleans (185#)
- 50 Pull- ups
Time: 14:40

WOD 2:
4 Rounds for Time:
- 9 Power Snatch (115#)
- 30 Wall Balls (20#)
- 58 Double Unders
Time: 19:04

Lots of Pressing

Feb. 22, 2013

Run 800m
3:00

Strength:
5 x 5 Push Press
175-185-195-205-215

WOD:
For Time:
- 1000m Row
- 20 Bench Press (185#)
- 50 Ring Dips
Time: 19:28

Run 800m
2:53

Tabata Handstand Holds (facing a wall trying to balance off of it)

Liking the CompWOD Programming

Feb. 21, 2013

Strength:
- 5x5 Deadlift (ascending)
315-325-335-345-355

WOD:
For Time:
- 1000m Row
- 20 Deads (275#) - release the grip at the bottom (no bounce)
- 100 Air Squats
Time: 9:54

Additional Stuff:
Run 800m
Time: 3:14

Reverse tabata L-sit (10 sec. work - 20 sec. rest)
- done on standard paralettes with nothing under the feet

- Solid day... first time deadlifting heavy in a long time and it felt really good!

"Rest Day"

Feb. 20, 2013

Strength:
5 Reps Low-Bar Back Squat (with 80# chains (top weight) added)
- Hit 265# bar weight plus the chains (345# at the top probably 315# at the bottom)

WOD:
15 min. AMRAP:
- 6 strict HSPU
- 12 C2B Pull-ups
- 24 Walking Lunge steps (with 65# DB in hand)

Score: 3 rounds + 20 walking lunges into the fourth.

- Finished the four rounds in 15:13

- The Low-Bar squats felt great! haven't done them in about 6 months and they feel stronger than before thanks to only high-barring.

Hot DAMN!

Feb. 19, 2013

WOD:
10-9-8-7-6-5-4-3-2-1:  Front Squats, 225/155 - no racks, must be taken from the ground.
10-20-30-40-50-60-70-80-90-100:  Double Unders

Time: 22:26

- This one was rough...

Classic Basement Day

Feb. 18, 2013

3 x max alternating (basically touch N' go) snatches (95# DB)
10-10-10

3 x 3 Box Front Squats (245#)
- Box about 1" below parallel

10-9-8-7-6-5-4-3-2-1 alternating one-arm jerks (95# DB)
2-4-6-8-10-12-14-16-18-20 Bent over Rows (95# BB)

Time: 19:17

- Holy God that was a tough day... wasn't feeling very well (getting head rushes or something dumb.... maybe just not enough of a warmup?)

Hot/Cold

Feb. 16, 2013

- No Strength Today :(

WOD #1:
For Time:
- 15 Squat Cleans (185#)
- 10 Muscle-ups (hung them from a tractor AWESOME!)
- 1000m Row

Time: 10:38

WOD #2:
3 Rounds For Time:
- 9 Power Snatch (95#)
- 3 x 20m shuttle run (120m total each round)

Time: 3:38

- First one was inside next to a fire place... Second was outside in the frigid temps of Manitoulin!
- Both were wickedly fun

11.1 Revisitation

Feb. 13, 2013

Complex:
- Front Squat + Push Jerk + Front Squat + Split Jerk
- Worked up to a max and hit 255# stopped there

WOD:
Open WOD 11.1
10 min. AMRAP:
- 30 Dubs
- 15 Ground-to-overhead (75#)

Score: 6 + 24 Dubs (PR by ~1 round)

Recovery Row:
- 7 min. no straps/screen back

- Really quick day... but haven't been able to hit the double unders very well lately.

Hard as F@#$

Feb. 12, 2013

Strength:
- 3 RM Strict Press (150#)

Barbell Stuff:
EMOM 10 min.
- 1 Power Snatch + 1 Squat Snatch (155#)

WOD:
9-7-5
- Rope Climb (15 ft.)
- Squat Clean Thruster (185#)

Time: 27:54

- Holy god what a day... happy with the pressing (5# off of my 1 RM for a set of 3!)
- The WOD was a touch longer than expected (about 7 minutes to be exact)
- And the snatches were just a fun little extra.
- All in all... a good day of work.

Post Level 1

Feb. 10, 2013

Well... the weekend has come and gone, that cert. was probably one of the best experiences of my life! great times with great people... now if I just pass the test!

WOD: 

8 min. AMRAP:

- 8 Push-ups

- 10 Medecine Ball Cleans (20#)

- 12 Sit-ups

- Nice little burner... didn't keep score just had fun in this one.

Level 1

Feb. 9, 2013

- Had our first day at the cert! awesome coaches, and people.
- Learned a lot and tomorrow will be just as fun!
- Of course had to do Fran!

WOD:
Fran:
21-15-9
- Thrusters (95#)
- Pull-ups

Time: 4:45

- Didn't PR but it was a very long day... also haven't done thrusters in like 2 months.

First Run in Over a Month

Feb. 7, 2013

- No lifting today... decided to go out with the rugby boys for a nice hour of rugby and have some fun, can't stay locked up in a gym forever.

Also... the running was good since I almost puked... clearly need to do something about that.

Just Another Day

Feb. 6, 2013

Strength:

- Snatch - 75-80% x 1 x 3 (175#)
- Clean & Jerk - 75-80% x 1 x 2 (220#)

WOD:

3 x Max T2B
Rest 3:00 between rounds
Reps: 16-17-13

Then...

30 Strict HSPU's for time
Time: 4:54

- Handstands felt really good today!

Double Day

Feb. 5, 2013

Strength:

- Snatch - 85-90% (195#)
- Clean & Jerk - 85-90% (245#)

WOD 1:
21-15-9:
- Deads (225#) (double over-hand no hook grip)
- Bench Press (135#)

Time: 5:52

WOD 2:
21-15-9:
- Hand Release Push-ups
- Sit-ups (un-anchored with an abmat)

- Not timed... just for a fun little burner

Late Night

Feb. 4, 2013

Strength:

- Snatch - 90-95% x 1 (205#)
- Clean & Jerk - 90-95% x 1 (265#)
- Front Squat - 90% x 1 (285#)

WOD:

5 Rounds for Time:
- 10 KB Swings (2 pd.)
- 15 Burpees
- 20 Air Squats

Time: 10:18

- Did this at like 9 at night since I had a mid-term this morning and missed the bus to the gym in the afternoon... just a long day ended with some good stress relief.

B-E-A-Utiful Day

Feb. 2, 2013

Strength: (4th go at maxes)

- Snatch - 225#

- Clean & Jerk - 280#

- Back Squat - 355#

WOD: 

"Heavy Josh"

- 21 Overhead Squats (135#)

- 42 C2B Pull-ups

- 15 OHS

- 30 C2B 

- 9 OHS

- 18 C2B 

Time 15:39 

- GREAT day... after that snatch I didn't care what happened... but I thought my WOD was just as good being that high rep pull-ups are the devil!

- Here's the Sniz-atch!

Grip Strength

Jan. 31, 2013

Strength:

- Jerk - Max for the day (310#) <-- 5# PR (Greasy technique... but I'll take it).
then... 80% x 1 x 3 (250#)
- Power Snatch - 70% x 3 x 3 (140#)
- Power Clean - 70% x 3 x 3 (175#)

WOD:

3 x Max Effort Pull-ups

Scores: 22-16-13

- Felt like I was trying to close the No.4 Gripper when I squeezed the shampoo bottle after I finished that.

Easier Day

Jan. 30, 2013

Strength:

- Clean & Jerk - 79% x 1 x 3 (225#)

- Snatch - 74% x 1 x 3 (170#)

- Clean Pull off 2" Risers - 90% (of clean) x 3 x 3 (260#)

- Back Squat - 84% x 2 x 3 (300#) each set followed by 2 box jumps (24") immediately

- No met-con today

11.4 Revisited

Jan. 29, 2013

Strength:

- Mid-hang power snatch + mid-hang snatch - 55% (of snatch) x 3 (125#),  
60% x 3 (135#), 65% x 3 (145#)
- Jerk - 75% x 3 x 3 (230#)

WOD:
Open WOD 11.4:

AMRAP 10 min.
- 60 Bar-facing Burpees
- 30 Overhead Squats (120#)
- 10 Muscle-ups

Score: 6 M/U into the first round (PR by 4 M/U)

- the strength stuff was pretty fun today (lighter but harder to keep moving with the reps).
- the WOD went better than the last time, burpees were at about the same pace, OHS were WAY faster (only 3 sets and felt pretty easy), and the muscle-ups were pretty good (tried a longer rest for the last rep and tried a double... and failed the second. Might have been able to just do two singles but oh well).

Week 4

Jan. 28, 2013

Strength:

- Snatch - 79% x 1 x 3 (180#)
- Clean & Jerk - 74% x 1 x 3 (210#)
- Snatch Pull (off 2" riser) - 90% (of snatch) x 3 x 3 (205#)
- Front Squat - 84% x 2 x 4 (265#)

WOD:
AMRAP 20 mins:
- 10 Deadlifts (255#)
- 1 Rope Climb (15 ft.)
- 5 Strict HSPU's

Score: 5 Rounds + 4 HSPU's

- Handstands are the devil!!!

Frat Burger's Thursday Night Special = GREAT SUCCESS

Jan. 25, 2013

Maxes for Week 3:

Strength:

- Snatch (max) (215#) <-- tied most recent PR (10# off life time PR)
- Clean & Jerk (max) (285#) <-- 10# life time PR
- Front Squat (max) (315#) <-- 10# off life time PR
- Good Mornings x 10 x 3 (135# across)

- Just a great start to my day/weekend!!

Volume!

Jan. 24, 2013

Strength:

- Power Snatch + Snatch - 65% (of snatch) (145#) x 2 sets, 70% (160) x 3 sets
- Clean Pull - 97% (of clean) (270#) x 3 x 3
- Clean Deadlift - 105% (of clean) (295#) x 3 x 3
- Back Squat - 81% (290#) x 2 x 5 followed immediately by 3 box jumps (24")
- Snatch-grip Push Press - 70% (of snatch) (160#) x 5, 75% (170#) x 5, 80% (180#) x 5 x 2

WOD:
Amanda:
9-7-5
- Muscle-ups (jump to the rings) <-- that was AWESOME!
- Squat Snatch (135#)

Time: 13:58 (PR)

- Lots of strength stuff because I fucked up on my program and read the wrong days workout for yesterday so combined yesterdays with today's (just left out a couple sets of jerks since I've done way too many of them lately!)
- Amanda was awesome... so pumped I could get the muscle-ups even with the jump... failed one rep and my last two reps on the 5 M/U were unbroken so that was great.
- ALSO GOT FIRST BAR MUSCLE-UP TODAY!!!

Gettin' A Little Heavier

Jan. 23, 2013

Strength:

- Snatch - 72% x 1 x 3 (165#)
- Clean & Jerk - 77% x 1 x 3 (215#)
- Clean Pull - 95% (of clean) x 3 x 3 (265#)
- Clean Deadlift - 103% (of clean) x 3 x 3 (290#)
- Back Squat - 78% x 3 x 5 (280#); each set followed immediately by 3 box jumps.

- no met-con

Heavy Jerks AGAIN? ....REALLY!?

Jan. 22, 2013

Strength:

- Power Snatch - 75% x 2 x 3 (150#)
- Jerk - Max for the day (295#) then... 80% of max x 2 x 2 (240#)

WOD:

5 Rounds:
- 500m Row
- 15 Bench Press (135#)

Time: 19:21

- Failed the Jerk at 310#... there has been more max split jerks in this program than Snatch/Clean and Jerk maxes... WTF?!

- Bench always sucks... fun to row for once though!

Week Three

Jan. 21, 2013

Strength:

- Snatch - 78% x 1 x 3 (175#)
- Clean & Jerk - 73% x 1 x 3 (200#)
- Snatch Pull - 95% (of snatch) x 3 x 3 (215#)
- Snatch Deadlift - 105% (of snatch) x 3 x 3 (240#)
- Front Squat - 81% x 3 x 5 (255#) each set followed immediately by 3 box jumps (24")


WOD:

For Time:
- 100 Dubs
- 25 Wall Balls (20#)
- 75 Dubs
- 25 Wall Balls (20#)
- 50 Dubs
- 25 Wall Balls (20#)

Time: 8:41

- Double unders were tripping up a lot.
- Pretty thrashed from Cindy on saturday.

Second Set of Maxes

Jan. 19, 2013

Strength:

- Snatch - Max for the day (205#)
- Clean & Jerk - Max for the day (270#)
- Back Squat - Max for the Day (355#) High-bar

WOD:
Cindy:
20 min. AMRAP:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

Score: 19 rnds + 1 Pull-up (PR by 15 reps)

- Did some butterfly pull-ups for like first 10 rounds just to try them...
- Push-ups always get meh!

Heavy Overhead

Jan. 18, 2013

Strength:

- Jerk (max for the day) 225-245-265-285-295-305# (5# PR)
- Jerk - 80% x 2 x 3 (245#)
- Snatch from blocks (bar just above knees) - 70% x 3 x 3 (160#)
- Clean from blocks - 70% x 3 x 3 (200#)

- No met-con again today... only doing 3 met-cons per week for the rest of this cycle
- PUMPED about the jerk's the past weeks

WODless

Jan. 16, 2013

Strength:

Clean & jerk - 77% x 1 x 3 (215#)
Snatch - 72% x 1 x 3 (165#)
Clean pull - 95% (of clean) x 3 x 3 (265#)
Clean deadlift - 103% (of clean ) x 3 x 3 (290#)
Back squat - 78% x 3 x 5 (285#), follow each set immediately with 3 box jumps

- just not feeling a met-con today... gonna try just 3 a week during the rest of the cycle maybe add a fourth if it feels alright.

Filthy

Jan. 15, 2013

Strength:

- Power Snatch - 82% x 1 x 4 (155#)
- Power Clean + Push Jerk - 82% x 1 x 4 (210#)
- Overhead Squat - 85% x 1 (245#), 75% x 2 x 2 (215#)

WOD:
Filthy Fifties:
- 50 Box Jumps (24")
- 50 Jumping Pull-ups
- 50 KB Swings (1 pd.)
- 50 Walking Lunge Steps
- 50 K2E
- 50 Push Press (45#)
- 50 Good Mornings (45#)
- 50 Wall Ball (20#)
- 50 Burpees
- 50 Dubs

Time: 27:08 (PR 2+ minutes)

- Burpees and K2E always take way longer than expected
- Feeling tired and sluggish today

JT

Jan. 14, 2013

Strength:

- Snatch - 77% x 1 x 3 (175#)
- Clean & jerk - 72% x 1 x 3 (200#)
- Snatch pull - 95% (of snatch) x 3 x 3 (215#)
- Snatch deadlift - 103% (of snatch) x 3 x 3 (235#)
- Front squat - 78% x 3 x 5 (245#) follow each set immediately with 3 box jumps


WOD: 

JT
21-15-9: 
- HSPU
- Ring Dips
- Push-ups

Time: 21:36

- Dem shoulders...

First Round of Maxes

Jan. 11, 2013

Strength: 

- Snatch - Max for the day (200#)

- Clean & Jerk - Max for the day (265#)

- Front Squat - Max for the day (305#)

- No metcon today really long week of training 

- Snatch wasn't where I wanted it but it's okay... only up from there

- Cleaned 275# and had no air for the jerk 

- Front squat was definitely a max for the day

- Hopefully with the 3 on - 1 off, 2 on - 1 off work/rest schedule works out better than 5 on - 2 off

Overhead/Press Work

Jan. 10, 2013

Strength:

- Jerk - max for day (300#)
- Then - 80% of that x 1 x 3 (240#)
- 2-position snatch (floor, mid-thigh) - 65% x 3 sets (150#)
- 2-position clean (floor, mid-thigh) - 65% x 3 sets (185#)
- Push press - 75% x 5 x 4 (185#)

WOD:

4 Rounds:
- 4 Muscle-ups
- 16 KB Snatches (1.5 pd.) (8 left/8 right)

Time: 10:10

Jerk Video:

Quick Day

Jan. 9, 2013

Strength:

- Snatch - 70% x 1 x 4 (160#)
- C&J - 75% x 1 x 3 (210#)
- Clean Pulls - 90% (of clean) x 3 x 3 (250#)
- Clean Deadlifts - 100% (of clean) x 3 x 3 (275#)
- Back Squat (high-bar obvi!) - 75% x 3 x 5 (275#) (each set immediately followed by three box jumps)

WOD:

Annie:
50-40-30-20-10:
- Dubs
- Sit-ups
Time: 7:15 (PR)

Small OLY day and finally some rope climbs

Jan. 8, 2013

Cycle Stuff:

- Power Snatch - 80% x 1 x 4 (150#)

- Power Clean + Push Jerk - 80% (of power clean) x 1 x 4 (205#)

- Overhead Squat - 80% x 1 (230#) - 70% x 2 x 2 (200)

WOD: 

AMRAP 15 min.

- 1 Rope Climb (15ft.)

- 10 Burpees

- 20 Wall Ball (20#)

- Got 6 rounds (JUST squeaked in that last wall ball)

New OLY cycle and a Gasser

Jan. 7, 2013

Cycle Stuff:

Snatch - 75% x 1 x 3 (175#)
C&J - 70% x 1 x 3 (195#)
Snatch Pull - 90% (of snatch) x 3 x 3 (205#)
Snatch Deadlift - 100% (of snatch) x 3 x 3 (225#)
Front Squat - 75% x 3 x 5 (240#) each set immediately followed by 3 box jumps (24")

WOD:

21-15-9:
- C2B Pull-ups
- Power Snatch (75#)
- Box Jumps (30")

Time: 10:58

Overhead Work + Pushing

Jan. 4, 2013

Strength:

Overhead Squat
3-3-3-3-3
- used 235# for all five sets and was almost a perfect weight think 245# would have been just enough to have to fight that much harder for it.

WOD:

- 3 min. Snatch (165#)
- rest 1 min.
- 3 min. Overhead Walking Lunge (55# plate)
- rest 1 min.
- 3 min. Double Push-up Burpees - jump and touch ceiling (about 1.25 ft.)

- Scores were 17 snatches (2 failed reps, also think I went too fast out of the gate), 62 lunge steps (felt pretty well paced), and 20 burpees (always fun at the END of a wod).

- Starting a new strength cycle next week (5 week Catalyst OLY cycle) along with 3-5 met-cons added on and a new semester of school so this should be a good few months of training!

Press/Pull/Push/Slam

Jan. 3, 2013

Strength:
EMOM for 12 min.
- 3 Bench Press (used 175# and it was the perfect weight)

WOD:
4 rounds:
- 1 min. C2B Pull-ups
- 1 min. Thrusters (135#)
- 1 min. Ball Slams (40#)

*Score is lowest amount of reps from each round
I got 29 (10, 8, 11)

Just the fact of having to get right into the work with only having 1 minute to do as many as possible is a mental battle of when to rest/work that I need to work on and will definitely be a good help for met-cons.

Hang Cleans and a WOD from hell

Jan. 2, 2013

Strength:
- 1 Hang Squat Clean every 45 sec. for 12 min.
* Used 235# no fails.

WOD:
6 Rounds for time:
- 10 Dumbbell Power Cleans (95#) (alternate arms each rep)
- 30 sec. cumulative L-sit hold
- 10 Handstand Push-ups
Time: 35:09

- L-sits killed me