"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