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!