Monday, December 30, 2013

December 30th, 2013

WOD

Warm-up: 2K row at moderate pace

1. EMOM x 8
2 x front squat with 75 to 80% of 1 RM

2. 5 x max-ish sets of chin-ups with palms facing you (supinated grip)

3. 5 sets:
30 second of max reps of hang power cleans w/40 to 45% of max 1RM (Should be almost unbroken)
90 second rest

4. Not for time:
3 rounds of:
10 GHDs
10 Hip extensions
50 single-unders


Warm-up 2k in 7:55
1. 205 x 2
2. 12,10,10,12,10
(Did first 3 rounds mixed in with warming up for front squats and did the last two sets after front squats)
3. 15, 15, 14, 14,14
4. Complete
First time working with jump rope in a long time.
Got 50 in a row pretty easily the first 2 rounds.  Not as easy the last.


Felt good.  My friend talked me into a daily medium distance warm-up row.  Loved it.  Felt much more warmed-up than I have in a while.

Tuesday, December 24, 2013

December 24, 2013

WOD

3 rounds for time:
10 chest to bar pull-ups 
10 front squats w/135#s
10 burpees 

6:53

Saturday, December 21, 2013

December 21st, 2013

WOD

For time:

30 Power snatches 135#/95#

5 Burpee penalty every time you put the bar down.



8:44

Friday, December 20, 2013

December 20th, 2013

WOD

*December 19th WOD from BB Shrugged

1. Power Snatch ( 2 @ 60%, 2 @ 65%, 3 x 2 @ 70%)

2. Clean (3 @ 60%, 2 x 3 @ 70%, 2 x 3 @ 80%)

3. Snatch High Pull (4 x 4 @ 80%)

4. Front Squat ( 4RM, 4 x 4 @ 90% of 4RM)

5. Accumulate 3 min per side, Side Bridge


1. 3x2x135 lbs
2. 2x3x175 lbs.
3. 4x4x145 lbs.
4. Back and hamstrongs cramped up when I started getting to heavy weights?
Did 3 sets of 5 front squats w/a 5 second pause at the bottom and an explosive up
135, 155, 155 lbs.
5. Complete (and tough)

Saturday, November 30, 2013

November 30th, 2013

WOD

Find Snatch 1RM

Find Clean and Jerk 1RM

Find Front Squat 1RM

185# in the snatch (split)
220# clean and jerk
280# on my front squat. 

I am still following the Barbell Shrugged weight gain program.  I came into the program a little banged up, recovering from shoulder and hip injuries, and my working max’s were snatch 175, C&J 205 and FS 265 lbs.  I am pretty pumped to have made such solid progress just since the start of the program.  The lifts all felt pretty good today (I had no misses) and I think I left a little on the table for next time. Which is the exact opposite of normal M.O. when maxing out - going until I miss.


My pre-injury PRs are 190 ib. snatch, 230 lb. C&J and 305 lb. front squat.  I have been stuck on those for a looong time.  But I easily see those PRs going down very soon.

Thursday, November 28, 2013

November 28th, 2013

WOD

Couples WOD (with team Lundquist)

For time, in teams:

150 KBS (70/53 lbs)_
75 Burpees
50 HSPUs
100 Push Press with a plate (45/25 lbs.)

While one partner is working the other is doing lunges for about 100' feet, then the partners switch out.  And so on and so on

Can be completed in any order


1. I did all the HSPUs except 1.  Kandi did all the PP and we split up the rest

Sunday, November 24, 2013

November 24th, 2013

WOD

Clean and Jerk (1 x 60%, 70% 80%, 85%, 90%, 95%)
Shoulder Press (5RM; 4 x 5 @ 90% of 5RM)
Barbell Row (5 x 5)

Conditioning
Metcon (Time)
Conditioning
10 Rounds:
6 Thrusters @ 40% of Front Squat 1RM
6 Burpees
rest 1 min


1. Worked up to 195 lbs.
2. 5 x 155 lbs.
3. 5 x5 x 195 lbs.
4. 15:46

Monday, October 7, 2013

October 7th, 2013

Took the last 3 days off and started up a 6 month muscle/strength gain program today run by the team from Barbell Shrugged.

WOD - DAY 1

1. Hang Power Snatch (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

2. Barbell Walking Lunge (5 x 5), per leg

3. Power Jerk, behind the neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

4. Conditioning:
10 Rounds for time each round:
Pull-ups
Push-ups
6 Pistols or 12 jump lunges (per leg)
rest 2 min between rounds


1. 75 lbs. x3, 85x3, 95x3, 105x2x2*
2. 105 lbs. 5 x 5 per leg
3. 75 lbs. x3, 85x3, 95x3, 105x2x2*
*Stayed pretty light on snatches and jerks due to my right shoulder still being somewhat banged up
4. Did kipping pull-ups first 3-4 rounds, then switched to strict due to shoulder.
Did pistols up to round 7.  Was over 30 seconds slower than fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect up
1 – 1:15
2 – 0:57
3 – 1:31
4 – 1:26
5 – 1:23
6 – 1:24
7 – 1:38
8 – 1:03
9 – 0:56

10 – 1:02

Tuesday, October 1, 2013

October 1st, 2013

WOD


1. Work up to 1RM back squat

2. Work up max height box jump

3.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24”


1. 325#s
2. 42.76

3. 13:46

Monday, September 30, 2013

September 30th, 2013

WOD

1.    Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.

2. Clean and Jerk
3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk


1. 12:37
Scaled to 95# power snatch and 2 singles for every double-under (so 100 single rope jumps between each round.  Did a last set after the set of 2 reps.


2. Did 95 3 x (squat clean, 3 sec pause and jerk), then worked up over several sets to 165#s and did 3 sets of squat clean, 3 sec pause (no jerk) with that weight.

Saturday, September 28, 2013

September 28th, 2013

WOD

1.    Metcon
3 RFT:
30 Squat Cleans, 95/65
30 Burpees
30 Abmat Sit-ups



1. 31:33

Friday, September 27, 2013

September 27th, 2013

WOD

1.  Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.


1. 6:31 – scaled Jerks to 115#s
2. Scaled to 2 ring rows and 2 strict ring dips per muscle up

Did rounds 1-4, failed 5th, started over 6-8, failed on 10th (5 again), started over 11-13th, failed 14th (4 reps), then completed round 15 (1 rep-2/2)

Thursday, September 26, 2013

September 26, 2013

WOD

1. Front Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2.  Metcon
2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

3.  5 sets of 3 Position Squat Clean (High hang, Mid-hang and floor), working up


1. Worked up to 235, then 3 sets of 5 with 210#s
2. 13:59

Scaled/subbed: OHS with 45#s, power snatch with 95#s, split snatch for squat snatch (again with 95#s) and did 6 burpees and 6 strict pull-ups (instead of burpee C2Bs) per round.

Tuesday, September 24, 2013

September 24th, 2013

WOD

1.  Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

2.  Skills
10 x max unbroken C2B Pull ups, 1 minute rest between attempts.

1. 5 + 4 HSPUs
Scaled to 53# Russian KB swings, 4 HSPUs per round (did 6 unbroken HSPUs the first round) and 250m row for 200m run

2. ring rows for C2B pull-ups

Don’t remember exact #s

Monday, September 23, 2013

September 23rd, 2013

WOD

1. Back Squat x 5 ascending until form or back feels ‘off’, then drop 10% off the weight and do 3 x 5 with the 90% of the last weight.

2. 6 min AMRAP:
6 OHS 135 (scaled to 35# - ouch!)
9 Lateral burpees over the bar
12 TTB

3. Start at 135 (scaled to 75) and perform 1 snatch on the minute and go up 5#s the next minute

4. Work up to a heavy-ish clean and jerk.



1. Worked up to 275# x 5.  Left low back felt a little iffy.  Dropped to 245 and 3 x 5
2. 3 + 4 OHS
3. Started at 75#s and worked up to 135.  Did 135 1 x 3.  Split Snatch
4. Worked up to 135.

Small gains on the snatch and clean and jerks.  Pulls feel easy, overhead still off.

Saturday, September 21, 2013

September 21st, 2013


WOD 

Partner WOD
Five rounds each partner, alternating, of:
45#/25# bumper plate Overhead walking lunges, 50 feet
10 Burpees
10 Toes to bar

Let trailing knee gently kiss the ground on each lunge.



1. Did with Kandi and not keep track of time.

Friday, September 20, 2013

September 20th, 2013

WOD


1.    Metcon
21-15-9 for time, of:
95# hang squat cleans
Ring dips



1. 8:54 or 9:54?  Not sure which is correct

Thursday, September 19, 2013

September 19th

WOD


1.    Work up to ‘technical’ 3RM for today on Front Squat, then stop and do one set with the same weight on back  squat.  Continue onward doing sets of back squat reps of 3 each until you reach a technical 3 RM back squat for today.

2. 7 sets of:
Slow snatch deadlift-split snatch-snatch balance (split)


1. 245#s x 3 (form break) front squat
265#s x 3 (left side of low back felt off)
Did 3x3 back squat at 245#s
2. 45-65-75-85-95-95-95

Tuesday, September 17, 2013

September 17th, 2013

WOD

1.  Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats



1. 8 rounds + 5 PCs/2 Pus, scaled to 115#s 
Went unbroken on the push-ups all 8 rounds

Monday, September 16, 2013

September 16th, 2013

WOD

1. Work up to 3 x 5 Press, across

2. 8 RFT
5 Ring rows
7 Snatch grip dead lifts with 115#s
9 Box Jumps @ 24”

3. Handstand holds (against wall)


1. 135#s 3 x 5 reps

2. 11:28

3.  3 x 30 seconds


Did some strict chin-ups and pull-ups!!!  First time since hurting my shoulder on August 9th.  Yay progress!

Saturday, September 14, 2013

September 14th, 2013

WOD 

1.    Metcon
AMRAP 12:
12 TTB
12 Burpees

2. 3 x 15 hip extensions


1. 5 + 7 TTB

2. Complete

Friday, September 13, 2013

September 13th, 2013

WOD


1.  Metcon
"Tosh"
3 RFT:
Run 200m, Rest equal time
Run 400m, Rest equal time
Run 600m, Rest equal time


1. Did with Rows (250, 500, 750)

Lost times?

Thursday, September 12, 2013

September 12th, 2013

WOD


1. Not for time:
5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

2. 6 AMRAP
20 Wall ball shots 20/14#
40 double-unders

3. 3 Position Clean and Jerk
3 sets of: 3 Position Clean and Jerk.
Position One - High Hang, pockets
Position Two - Hang, mid thigh
Postition Three - Low Hang, below knee


1. Worked up to 225# x 5 front squat 
(compared to 235# x 3 9/6 and 195#s x 5 on 8/30)
…285# x 5 back squat 
(compared to 295# x 3 back squats on 9/6 and 265 x 5 8/30)
0 back discomfort today, just stopped when form started to fail

2. 3 rounds + 20 Wall balls + 33 singles
(scaled to 15# WB and singles one for one)

3. worked up to 115 for a couple of sets

Tuesday, September 10, 2013

September 10th, 2013

WOD


1.  Metcon
½ "Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2. Burpee sprints, for time
21-15-9 (rest one minute between rounds)



1. 6:25
2.1:29-0:54-0:27


Monday, September 9, 2013

September 9th, 2013

WOD


1.    Metcon
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

2.  Snatch practice


1. 9 rounds + 4 PC
Scaled/subbed to 145# power clean and 2 ring rows & 2 strict ring dips in place of muscle-ups

2. Ugh! So tight in the right shoulder still

Did 1 power snatch + 3 OHS with 35# bar.

Saturday, September 7, 2013

September 7th, 2013

WOD


1.    Metcon
5RFT:
400m Run
30 Thrusters with 45# bar



1. 26:49

Friday, September 6, 2013

September 6th, 2013

WOD


1. Not for time:
3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form
3 HSPUs with a 5 second pause at the top (x 5-6 sets for the HSPUs, leave them out after that)
Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.
* 5-6 rounds of ring rows

2. 9-6-3-9-6-3 Ring Rows (unbroken) with 1 minute rest between rounds

3. 3 x 10 Back Extensions 



1. Worked up to 235# x 3 front squats and 295# x 3 back squats (compared to 195 x 5 and 265 x 5 last Friday, August 30th)



Thursday, September 5, 2013

September 5th, 2013

WOD


1.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20" -  games standards

2.  Snatch Complex
5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.


1. 13:38

2. 75#? – Power Snatch + Hang Squat Split Snatch + Full Split Snatch

Tuesday, September 3, 2013

September 3rd, 2013

WOD


1.  Metcon
"Satan's Whiskers"
3 RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees

2.  Skills
OTM x 20
Odd:  10 Heavy Wall Balls, 30/20
Even:  40 Double Unders


1. 5:48
Ring rows for C2B and 135 # Front Squat

2. 20# walls balls and jumps without rope

The second to last round it felt like something popped in my foot, so I did 10 wallballs instead of 40 double unders the last round.

Monday, September 2, 2013

September 2nd, 2013

WOD


1.  3 rounds for time of each row
500 meter row
3 minute rest



1. 1:31.9, 1:34.3, 1:35.5

Saturday, August 31, 2013

August 31st, 2013

WOD


1.    Metcon
AMRAP 20:
8 Buprees
8 TTB
8 Box Jumps, 24/20



1. 10 + 6 Burpees

Friday, August 30, 2013

August 30th, 2013

WOD


1. Not for time:
5 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form
5 ring rows
Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.
* 5-6 rounds of ring rows



1. Worked up to 195# x 5 front squats and 265# x 5 back squats (compared to 185 x 3 and 255 x 3 on August 23rd)

Thursday, August 29, 2013

August 29th, 2013

WOD

1.    Metcon
"Sugar Daddy"
21-15-9 Deads, 225 lbs.
400m Run after each set of deads.

2.   Squat Clean and Jerk
5 x 1, OTM at 85%


1. 8:28
Scaled weight to 205 (shoulder and hip not 100%)
Went unbroken 21s and 9s.  Broke 15s 10/5
Runs so-so, but not bad for me/my level


2. Shoulder & hip still prevent going heavy.  Worked up to 145 for a couple of singles.  Got dizzy for some reason?

Tuesday, August 27, 2013

August 27th, 2013

WOD

1.    Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2.  Clean and Jerk
3x1 across at 90%

1. 8:58
Scaled weight to 115 lbs. (shoulder and hip not 100%)


2. Shoulder & hip still prevent going heavy.  Worked up to 115 for a couple of singles. 

Monday, August 26, 2013

August 26th, 2013

WOD

1. For time:
21-15-9
Thrusters w/75 #s
Rings Rows
Ring Dips (Strict/non-kipping)

2. Light Snatches 
3x1

3. 3 sets, NFT
10 GHDs
10 Back extensions


Scaling/subbing due to injury sucks!
1. 9:55
2. 75#s
3. Complete.

Saturday, August 24, 2013

August 24th, 2013

WOD

1. Not for time:
3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form
5 reps (each arm) of kettle bell single arm, alternating presses
5 banded (strict) pull-ups
Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.
* 5-6 rounds of pull-ups and KB presses

2. For time:
400 meter row
21 Burpees
300 meter row
15 Burpees
200 meter row
9 Burpees
200 meter row
9 Burpees
300 meter row
15 Burpees
400 meter row
21 Burpees


1. FS: worked up to 185 before back started to tighten up
BS: worked up to 255


2. 15:15
Burpees unbroken

Friday, August 23, 2013

August 23rd, 2013

WOD:

1.  Metcon
"Randy"
75 Power Snatches, 75/55

2.  Skills
OTMx12
Odd:  3-5 Squat Therapy
Even:  3-5 Muscle ups


**Scaled/subbed both**

1. 7:59
Scaled to 65#s
Had to go pretty slow as right shoulder is still pretty tight in the overhead position and I had to be pretty meticulous about form both on the way up and especially the way down to avoid re-tweaking my shoulder.

2. Subbed 5 scalled ring rows and 5 dips for muscle-ups

Wednesday, August 21, 2013

August 21st, 2013

WOD:

1.  banded pull-ups
5 x 8

2. Press
5 x 5

3. Barbell Step-ups
5 x 5 (each leg)

4. One legged deadlifts
5 x 5 (each leg)

5. 10 GHDs
10 Hip extensions

6. 5 sets of
1 minute row for calories
1 minute rest


1. (red + blue)
2. 105 lbs.
3. 75 #?
4. with 53# kettle bell
5. Done

6. 22, 24, 25, 25, 26 calories

Monday, August 19, 2013

August 19th, 2013

WOD:

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

**Scaled**

Time: 29:30

Subbed scaled ring rows (due to shoulder) for pull-ups
Wow! Sit-ups after both ring rows and push-ups was horrible!  My core was smoked after holding a plank in both position.  Got thru air squats in 2 unbroken sets of 50 reps.

Saturday, August 17, 2013

August 17th, 2013

WOD

Felt a little wiped out and also in need of a heavy/strength day with a little lower intensity/volume.

1. Work up to a 5 RM Front Squat

2. Light snatch grip Romanian DLs

3: Tabata push-ups

4. Tabata ring rows

5. 3 rounds, not for time, of:
10 Hip extensions
10 back extensions


1. 255 lbs. x 5 (matched PR). 
I thought I got 265, but I think I may have miscounted the plates and only got 265#s
I was going to go for a set of 3 reps, but I was feeling pretty good at 3 reps so I went for 2 more and they felt pretty solid.  But my right lower back was feeling sore, so I stopped there (I was going to drop to 90% and then do 4 more sets)

2. Back still tight, so stayed really light at 135#s

3. Hit 15 reps the first 2 rounds, then dropped off and last few were 7 to 8.

4. Got 8 to 10 reps the first couple of rounds then dropped off to 4 reps


5. Done

Friday, August 16, 2013

August 16th, 2013

WOD

1. 4 rft:
6 DLs at 275
12 burpees
24 box jumps at 24"

2.  Skills
OTMx12
Odd:  3-5 Squat Therapy
Even:  3-5 Muscle ups


1. 11:58
2. 12 OTM
- squat therapy w/OHS
- 10 GHDs
- squat therapy

- 10 hip extensions

Thursday, August 15, 2013

August 15th, 2013

WOD

1.  Metcon
"Open 13.4"
AMRAP 7:
3.6.9.12....
Clean and Jerk, 135/95 – Scaled  big time today, see below
TTB

2.  Clean Complex
3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.
High Hang - Pockets.
Hang - Mid thigh.
Low Hang - below knees but off the floor.

3.  Strength

3x5 Push Press, climbing – subbed today, see below


1. round 4 + 10 Clean and jerks
Scaled to 85#s due to shoulder.  Went really light due to last weeks shoulder injury.  Feeling much better each day, but still slow going.

2. 70 reps (round of 12 + 10 Clean and Jerks)
Scaled to 85#s due to my shoulder injury.  It is getting better a bit each day, but still feels like slow going.

3. 3x5 dips and 3x5 ring rows.  Subbed due shoulder.