Week of 10.14.2013-10.20.2013

Monday
5 Rounds of:
500m row
400m run
Comments: No intensity... about 22 minutes

Tuesday
5 Rounds:
.75mile run
15 burpees
Comments: No intensity... about 33 minutes
Tried to do "DT" at 85#, moving slow... head started to pound. Stopped one round in.

Wednesday
"DT" w/ 85# and no intensity
Score: 6:07

Row
:30on/:30off - no intensity

Comments: Raging headache later at night into Thurs morning

Thursday
Rest

Friday
Rest: Nuerologist appt - on new meds

Sat
Rest

Sun
Rest

Week of 10.07.2013-10.13.2013

Monday
Nothing

Tuesday
Power Snatch 2.2.2 x 5 rest 3 min
Score: Worked up to 115#. Form was a hot mess... Just receiving position - wide stance

OTM x 8
3 TNG Power Snatches: 95#
Comments: Easy!

4 Rounds:
12 Deads at 155#, rest :20
Max HSPU (elevated on 45's and 2 x 15ers)
Rest 3 min
Score: 7,8,8,10
Comments: HSPU felt strong! Deads were fast. Clean gripped them.
Major headache that night.

Wednesday
4 mile hill run
Score: 34:xx
Comments: 4 minute PR. Major headache post WOD

Thursday
Nothing

Friday
5 Rounds:
400m run
25 air squats
15 wall balls
10 burpees
Score + Comments: No intensity. Just moving. Trying not to trigger headache. Got a bad one after coaching

Sat
Continued headache from Friday night through to about 11:30am Sat morning. No WODs.

Sun
No WOD

Week of 09.29.2013-10.06.2013

Monday
18 Minute Recovery Run

Tuesday:

am:

A. 10 min light jog w/ vest

B. 

:30 on @90

:30 on @50

x12 min

C. 3 min Plank Hold
Score: 2:20 then :40

pm:

A. Front Squat 5x3; working sets at 80%

Score: 175, 175, 185, 185, 185

B. Snatch - 1.1.1 x 5 ; rest :10 between; rest 3 min between sets

Score: 115, 120, 120, 125, 125

C. AFAP

7 Muscle Ups

400 Meter RUn

rest 10 min x 3

Score: 2:18, 2:15, 2:16

Comments: MU 5,2. Then straight sets on 2 and 3 rounds.

Wed:

A. Clean High Pull (chinese style) - VIDEO!!!!, heal heal heals!  

Score: 175#

Comments: Felt heavy.

B. 

AMRAP 10

200 Meter Run

15 Box Jumps (24) step down

10 Deficit HSPU (45's to abmat)

Score: 5 +

rest 5 min

AMRAP 10

200 Meter Run

15 Air Squats

10 Burpees

Score: 5+

Thursday
Technique work at CFF

Friday

EMOM 20:
10 70# swings
100m sprints

Score: each round finished in :20-:19 sec

EMOM 10:
3 Sq Cleans at 135#

5 Rounds
10 DL (135#)
10 Burpees

Saturday
Sally w/95#, missed last squat

EMOM
3 Hang power cleans (135#)
Comments: Last round did 10 in a row. Technique clicked!!

Week of 09.23.2013 - 09.28.2013

Monday: -

A. 5RM TnG SqT Clean - in :20

Score: 155# - Ugly but could have gone heavier

B. 1RM Front Squat @33X1

Score: 175# - almost passed out. This one makes me pass out EVERY time. Hmmm

C. 5 min AD Test

Score: 85 Cals. Pumped!!

Tuesday:

A. Snatch Grip DL Wave 3.2.1.3.2.1

Score: 195, 205, 215, 205, 195

B. Complex: Deadlift+Hang Power Clean + Push Jerk x 2 + Split Jerk - build to single in complex

Score: 165#

C. AFAP

5 Burpees 

10 Deadlifts (153)

15 Box Jumps (20) *can rebound these 

rest 5 min x 4 rds

Score: :47, :43, :41, :38

D. Trail Run
1:05 hours

Wed: Rest / Recovery

Thursday:

A. 10 Hill Sprints
:30 uphill
walk down to recover

Friday:

A. Light: Clean, 2 FS, Push Jerk at 85#

B. 5 Rounds:
5 Bear complexes
30 Double Unders
1 Minute Rest
Score:85#
Comments: All touch and go. 1:01-1:15

Saturday: Rest

Sunday: Competition

Week of 09.16.2013 - 09.22.2013

Monday:

am: 

1 mile run 80%

100 double unders

800m Run @90%

100 double unders @80%

Score: 11:xx?
Comments: First set of DU's were atrocious. Have to get a good warm up in with DU's.

pm:

A. Complex: Deadlift + Hang Squat Clean + TnG SqT Clean + 3 x Front Squats
Score: 135#
Comments: Technique!!

B. 7RM TnG CG Deadlift

Score: 215#

C. 4 rds

15 Kb Swings (53)

10 Burpees

5 Hang Power Cleans (133)

Score: 7:47

Tuesday
Cyclical Work

:30 on @90

:30 off @60

x 14 min on Rower

accumulate 3 min of L-Sits (your choice how)

pm:

A. Snatch Complex: Deadlift + Hang below Knee + TnG Snatch (set hips properly on the TnG)

Score: 115#

B. Snatch Grip Strict Press - 5 x 3 - ascending - find a 3RM with this
Score: 93#

C. Back Squat Cluster 3.3.3 x 3 - ascending; rest :20, rest 3 min
Score: #175
Comments: Too easy

D. 

4 Mile Hill Run
36 Minutes.. VERY steep!

WED: Rest

Thursday- Saturday

Completely forget... Know I did

AMRAP 10

Row 250m

15 Burpees

10 HSPU

Score: 4 + HSPU were at a deficit. 

Probably did some other horrible metcon on Thursday.

Sunday

:30on/:30off x 20 on rower

AMRAP 10

Run 200m

15 Box jumps (20 - step down)

10 SqT Cleans (103)

Score: 4+??

rest 5

AMRAP 10

15 Cal Rower

10 Wall Ball

15 Swings

Score: 5+

Complex: 2FS, 1 STOH, Clean
Score: 165#

100 HSPU for time w/2 partners: 2:12

3 Rounds:
250m row, 25WB, 15KBS
10:01 (with two partners)

Flight Simulator: 18:00

Week of 09.09.2013-09.15.2013

Monday at CFF

AM: 45 Minute Trail Run

A. Front Squat - every :90, perform 1 FS, climbing each time. Start at 123# climb by #20 , until approaching 1RM, then you can jump smaller if PR presents itself.

Score: 223# PR!!

Comments: Close stance. Focus on chest up, not elbows up. Ok if knees track in

B. Snatch - hit heavy single in 12 minutes

Score: 140#

C. drop to 75% and perform 1 rep every :30 for 5 minutes

Score: 115#

D.

For time:

100 Cal AD

+

3 rounds for time

20 x squat cleans @ 103#

20 x CTB pull  up

Score: 23:xx
Comments: Airdyne was paced (8:xx), squat cleans CRUSHED me. C2Bs could have been straight. Super easy.

Tuesday: Pull Strength + OH Stability + Lactate /CP Lower

A1. Clean Grip Deadlift 3-3-3-3-3 across @75% of 1RM DL, rest :15

Score: 213#

A2. Max Strict Deficit HSPU x 5 sets , rest 2:30

Score: 6, 6, 6, 6, 6 ... Tried for 7 but failed each time.

B.  

1k Row @ :10-15 second from PB (personal best)

then,

4 rds

50' Walking Back Rack lunge (93-103#)

15 Box Jumps (24) - step down

Score: 17:xx Comments: Finished Row at 4:10. Lower back tightened up during walking lunges. Just slow.

Wed: - 2 mile Run and 3K row.. Not for time

Thursday:

A. Sqt Snatch - 15 min to build to tough Double NOT TnG

Score: 135#

Comments: Forward. Sending hips through too early

B. Snatch High Pulls 3x3 @100%

Score: 155#
Comments: Pulled high and not a chinese pull... oops!

C. 3 rds AFAP

500m Row

25 Air Squats

50 Double Unders

Score: 11:36 Comments: DU's funky the first round. Broke 3x last round

Friday at CFF

A.  power clean and split jerk - build to tough single

Score: Worked on form. 165#

B.  FS, 5x3 - ascending -rest 3 min

Score: 155, 165, 175, 185, 195
C. 5….1
squat clean @ 133
muscle up
Score: 4:05
Comments: Singles on squat cleans. MU's straight.

3 minute am rap wall ball, 20# to 10' - 32 reps
1 minute am rap power clean and jerk @ 93# - 8 reps
3 minute amrap burpee - 35 reps (?)

Saturday:

A. Sprints 10 x 200m, AFAP - resting 1 min between

rest

 Comments: Went out really hard. Crushed by round 6. :31-:45 seconds

It's Been a While... Let's Play Catch Up!

September WODs

09.02.2013 - .09.08.2013

Monday
A.  Back Squat Wave - 10.8.6.8.10 - rest 3 min

205, 215, 225, 215, 205

Video of 225.

Comments: Close grip kept scap tight and better upright torso

B.  Snatch x 1 + snatch grip push jerk x 2 + snatch balance x 3 x 5 - build to max in complex
+
Comments: Still sending hips through too early. Worked up to 120#

C:
50 CTB pull ups
20 cleans @ 133#
50 T2B

Score: 7:47 Comments: TTB are out of practice. Did 3x10 reps then sets of 5. Cleans were fast singles. C2B purposefully did 30, 10, 10 to conserve grip.

Tuesday
A.  Power clean + power jerk - build to tough single
Score: 175#

B.  65% of A, 2 reps EMOM x 8
Score: 125#

C.10 minute amrap
100m run
15 TnG power cleans @ 63
8 no push up burpee box jump @ 20"

Score: 5 + 100m + 15 Cleans + 5 Burpees Comments: After 6:30pm class in a dark parking lot... Safe.. Cleans easy but slow.


Wednesday
40 Minute Trail Run

Thursday
A.  Clean - build to tough single in 12 minutes Score: 175#

B.  8 Rounds: 3 TNG Power Snatches (103#) 200m run 1 minute rest

Score: About 1-1:03 min per round. Oh man gotta work on sprints.


Friday - CFF comes to Daybreak
A. 1RM Press - 108# B. 1RM Jerk - 198# C. 4 Rounds: 5 Deads (193#) CG 400 Meter Run 10 Meter HS walk

Score: Totally forget... But it was fun!


x30 minutes

^if no WATTs on bike, go 90% and 60%

Thursday August 22, 2013

First Official WOD at DCF

Squat Clean
3x3 at 75-85%

First set



Score: 145#
Comments: still forward and pulling up not under. Bar crashes

Set 2
No video
Comments: At 155# bar really far out in front. Fell to a knee the last rep. What's a good warm up for all of this??

Set 3


Score: 150#
Comments: Need that falling backwards feeling. Bar is FAR forward of the frontal plane. Keep heels in contact with floor.

OHS
33x1
3 sets

Set 1:
No Video
Score: 125#
Comments: Felt easy

Set 2:




Score: 135#
Comments: When I get tired, I use an arched back to stand the bar up rather than tightening up my midline.

Set 3

EMOM
20 DU + 6 UB C2B
No pull up bar. Used the rings

Comments: Unbroken DU and Unbroken C2B. Felt easy. Moved fast.

Tuesday August 20th, 2013

Snatch-tastic

High Hang Snatch 5 x 2
First set: 85#


Third set: 115#


Final set: 125#

Score: 85, 105, 115, 120, 125
Comments: Kept toes on line until the last snatch of the last round. Still a bit forward.

Snatch Pulls
3x3 at 160#

AMRAP 10:
2K Row
AMRAP Wall Ball
Score: 8:32.7 row, 14 wall balls
Comments: Cannot WAIT to crush this time and reps. UGH! #notsofit

Monday August 19th, 2013

Back at if FOR REALS!

Front Squat 3 RM
22x1



Score: 165#

Comments: 165# felt easy. Failed 185# on the 3rd rep. Notice in the video below it's my midline that fails and not my legs. I shoot my butt up first rather than coming straight up.

EMOTM 5
3 MU plus extra dip
Comments: Felt easy. Triceps didn't fatigue.

3 Rounds:
25 Thrusters (65)
25 Burpees
Score: 10:14
Comments: Straight set of thrusters first round. Then sets of 5 on second round. Sets of 3 on last round. Tricep failure. Second round of burpees were slow.

Friday July 26th, 2013

More from the 1 Rep Max Department

1 Rep Max Squat Clean

Score: 185#
Comments: Stopped here. Form broke down. No gear.

1 Rep Max Jerk

Score: 205#
Comments: Happy with it. Little dip forward and need to get head through faster

Row 7 min easy (recovery)

Thursday July 25, 2013

New Favorite Piece of Equipment...

One day I will LOVE the air dyne. TODAY... NOT SO MUCH! Talk about a lack of threshold when it comes to my legs. Breathing...Fine. Mentally...Fine. Muscular endurance... Weakness. Repeat after me "I will conquer the air dyne. I will conquer the air dyne. I will conquer the air dyne."

10 min test
Score: 129
Comments: Can't wait to ca-RUSH this.

Wednesday July 24, 2013

Love me a Press

1 RM Dead
Video: NO ONE wants to watch me deadlift. It's a hot mess. BUT I held a tight back for my score below.
Score: 285#
Comments: Under PR, BUT good form. Pumped

1 RM Press


Score: 115#
Comments: 4# PR... What what?!?!

For Time:
30 Snatches (65#)
700m Row
30 Snatches
 

Score: 6:50
Comments: Slow Row. Snatches broken up appropriately

Tuesday July 23, 2013

Snatch, Front Squat, AMRAP

Snatch
1 RM (for the day... clearly)
 

Score: 145
Comments: That. Happened... 15# under previous 1RM

Front Squat
1 RM (again, for the day)
Score: 210#
Comments: 10# under PR. Holy-knees-caving-in squat

AMRAP 20:
20 Thrusters (95)
20 Pull Ups
20 Burpees

Score: 3 + 21
Comments: Mentally didn't want to pick up the bar. Pull ups and burpees felt great.

Weekend WODs

Seminar in Missouri

As a staff, we like to WOD together on the weekends. Doing your-own-thing really isn't an option and it's not as fun as joining the group WOD. Here's what went down...

Saturday
11-9-7-5-3-1
L-pull ups
Wall Facing HSPU

Score: 11:44
Comments: Wheelhouse. L pull ups went a lot better than I thought they would.

Tabata Bottom-to-Bottom Air Squats
Highest: 22
Lowest: 13

Comments: Killer!!

Sunday
21-15-9
Thrusters (65)
Burpee to pull up bar

Score: 3:50
Comments: Participant workout Day1. Smoker

Friday July 19th, 2013

Slowest Elbows of the Northeast

Thursday was a rest day. Good stuff. Rested like a champ. PR...

Today. Day 3

1 RM Power Clean - 180#

Rest 2 min
AMRAP 8 Power Cleans @ 90% 1 RM

Score: 28 reps at 160#

Comments: I WILL have better form. It WILL happen.

Rest 2 min
Max set Strict HSPU
Score: 20
Rest 2 min
Max set Kipping HSPU
Score: 25
Rest 2 min
L-sit from Rig, legs above parallel
Score: :57

Wed July 17th, 2013

Someone give me CPR

Day 2 of testing... KILLED ME! Still shaking and it's an hour post WOD. Here's the little diddy...

3 Rounds:
250m Row
15 KBS (53#)
25 Burpees
15 KBS
250m Row

Rounds are to be done as fast as humanly possible, with a 12 min rest between rounds!! It played out like this...

Round 1


Score: 4:54
Comments: Haven't gone that hard since Open WOD 13.6 (the last one... was that 6?)

Round 2
.



Score: 5:20
Comments: Felt sorry for myself

Round 3

Score: 5:12
Comments: Can't wait to re-test

Tuesday July 16th, 2013

First Day of Two Week Trial

Back from vacation and SO fired up to get started!

7.8
A. High Bar Back Squat 1 RM

Video HERE

Score: 245#
Comments: No gear. Knees cave in. Video from angle next time

B. AMRAP at 90% of A

Video HERE

Score: 5 reps
Comments: No gear. Same as above. Knees are heinous. Don't look it'll make you puke. HA!

C. 30 Muscle Ups for Time

Video... Trimmed it the wrong way!!! No mu's on film. Now I know how to trim a video.

Score: 6:44
Comments: Reps were as follows: 7, 3, 2, 2, 1, 1, 2, 1, 1, 1, 1, 2, 1, 1, 2, 1, 1. Triceps in the dip were the limiting factor.