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