Tuesday, July 30, 2013

July 30th, 2013

WOD


1.    Metcon
"AMRAP 10 Fran"
Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.
Thrusters, 95
Pull ups

2.  Skills
OTM x 10
6 Pistols, alternating 3 each leg


1. 1 round + 45 reps
135 total


2. Done. Pistols felt pretty good consider I did Fran right before.

Monday, July 29, 2013

July 29th, 2013

WOD


1.    Metcon
"AMRAP 15 Diane"
Complete 21-15-9-21-15-9...as many times as possible in 15 minutes.
Deads, 225/155
HSPU

2.  Snatch
5 RM, TnG

3.  Clean and Jerk
5 RM, TnG


1. Did all strict HSPUs to work them (since I suck on those) vs. kippng like I normally would.  I was 3 short of finishing 1 round at 15 minutes.  I finished at 16:00
2. 145
3. 145

My back was wiped out and felt beat up when the weight was overhead.  It was probably just tired after Diane plus snatching.  Called it a day at 145

Saturday, July 27, 2013

July 27th, 2013

WOD


1.  Metcon
1000m Row, (500m each).
400 Double unders
300 HR Push ups
150 KBS, 70/53
100 Pull ups
One athlete works while the other rest.  If you don't have a teammate split the reps in half.

41:40 with Kandi
Scaled some of the push-ups (I did 150/she did 85 reps) and scaled the KB swings to 1 pood for her.

Friday, July 26, 2013

July 26th, 2013

WOD


1. Back Squat
3RM
10RM

2.  Metcon
10.9.8.7.6.5.4.3.2.1 of:
Squat Cleans, 135/95
200m Run after every round.


1. 3RM - 305
10RM - 255
2. 23:20


Squats weights felt super heavy today. Happy with Metcon time as both squat cleans and running are big goats right now.

Thursday, July 25, 2013

July 25th, 2013

Workout of the Day

1. 1RM Snatch

2. 8 min AMRAP 
7 power snatches, 115#s
14 C2Bs
21 Box jumps, 24 inches


1. 185 lbs. 
2. 2 + 10 box jumps (2 + 31 reps)


Tuesday, July 23, 2013

July 23rd, 2013

Workout of the Day


1. 'Fight Gone Bad'
3 Rounds of:
- Wallball shots, 20# ball (for reps)
- Sumo deadlift high-pulls, 75#s (for reps)
- Box jumps, 20" (for reps)
- Push presses, 75# (for reps)
- Row (for calories)
* one minute rest

2. Back Squat
5x5 at 55%
5x5 at 65%
5x5 at 75%


1. 281
2. Complete
195, 230, 265 lbs.

That sucked a little :)

FGB score was about 35-40 off PR

That many squats sucked, but had to make me stronger.

Monday, July 22, 2013

July 22nd, 2013

Workout of the Day


1. Clean and Jerk
1RM

2.  Metcon
"Elizabeth"
21-15-9
Squat Cleans, 135/95
Ring Dips


1. 225# (pwr cln & jerk)
2. 9:29 (sqt cln)

Stopped at 225#s when I had a little bit of press out on the left side. Trying to work on improving my form on the olympic lifts this season vs. being all about the amount of weight lifted.  235#s is my max but I have not C&J'd more than 215 since I was in a car accident and tweaked my hip in Jan. of this year, so hitting 225 pretty well was very encouraging.

Elizabeth time was not a PR, but close to PR time and about 1 minute faster than when I did it in May.


Progress!

Saturday, July 20, 2013

July 20th, 2013

Workout of the Day

1. "Scooter"
400m KB Farmer Cary, 53# (only 1 KB, so did with the KB and a 45# DB)
20 Burpee Box Jumps, 30"
400m Plate Carrry, 35#
20 Burpee Box Jumps, 30
400m Plate Carrry, 35
20 Burpee Box Jumps, 30
400m KB Farmer Cary, 53

2. 3 x 5 OHS with a one second pause at the bottom


1. 27:50

2. 125 #s

Friday, July 19, 2013

July 19th, 2013

Workout of the Day

1.  Metcon
"Isabel"
30 Snatches for time, 135/95

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

EC: 3x5 Good Mornings


1. 3:05
Best that 135# power snatches have felt in a while!  All those EMOMs are paying off.

2. 5 jumping MUs (not enough ceiling height to do full MUs)/5 squat therapy w toes 3 inches from the wall.

EC: 3x5x125

Thursday, July 18, 2013

July 18th, 2013

Workout of the Day


1.  Metcon
AMRAP 12:
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders

2.  Clean and Jerk Technique
OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%

3.  Strength
5 x 5 Dead Lifts, TnG across.


1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.
2. Complete w/155#s (65%)
3. 315 lbs. across

Tuesday, July 16, 2013

July 16th, 2013

Workout of the Day

1.  Metcon
For time:
1 mile Run
50 Burpees

2. Skills
OTMx10
3 Squat Snatches at 65%, no TnG

1. 13:58
2. Complete at 125 lbs/65%

Missed once, but made up the rep within the minute.

Monday, July 15, 2013

July 15th, 2013

Workout of the Day

1.    Metcon
10.9.8.7.6.5.4.3.2.1 of:
C2B Pull ups
Box Jumps, 30/24"
25 Double unders after every round.

2.  Snatch
5 x Power Snatch + Hang Squat Snatch


1. 14:40
DUs slowed me down a bit, but this felt pretty good.

2. 125, 135, 135, 145, 145 lbs.

Saturday, July 13, 2013

July 13th, 2013

Workout of the Day

1. "Lift Up Moore"
5 RFT:
20 Lateral Barbell Burpees
13 Squat Cleans, 135/95

2. Extra:
- 3 x OHS across w/one second pause at the bottom

1. 31:24
Brutal for WOD me.  Embarrassed by my score, how much I rested, etc.


2. 115

Friday, July 12, 2013

July 12th, 2013

Workout of the Day

1.  Metcon
"Open 12.3"
AMRAP 18:
15 BJ, 24/20
12 S2O, 115/75
9 TTB

2.  Skills
5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today. 

3. 3 x 5 Good Mornings


1. 7 rnds + 2 box jumps
(may have done 8+2, lost count)
TTB were fine.  High reps of STOs and box jumps are goats

2. 10 x 5 C2B (max C2B was 16 on 6/28)


3. 115 x 3 x 5

Thursday, July 11, 2013

July 11, 2013

Workout of the Day


1.  Metcon
AMRAP 12:
10 Burpees
25 Double Unders

2.   Snatch Technique
3 Rounds of Snatch Complex Waves
a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between sets, but work quickly.  BE FAST UNDER THE BAR!

3.  Squats
6 x 4 Back Squats, across


1. 8 rounds + 9 burpees
2. Complete based on 185 1-RM (100, 110, 120 lbs.)

3. 6 x 4 w/275 lbs.

Tuesday, July 9, 2013

July 9th, 2013

Workout of the Day

1.  Metcon
21-15-9
Deadlifts, 225/155
OHS, 135/95

2. Skills
OTMx20
Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.
Even:  3 Muscle ups


1. 12:07
OHS rough, as usual
2. Complete with 125 lbs./50% of 1 RM
Squat cleans felt rock solid after ‘rock bottom’ pause squats yesterday.

3. 3sets of:
10 burpees as fast as possible
2 minute rest


0:30, 0:28, 0:26

Monday, July 8, 2013

July 8th, 2013

Workout of the Day

1.   "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

2. Snatch
3x1, heavy
2x2, moderate

3. Oly Pause Squats
8x3 Back Squat, 5 second pause at rock bottom 


1. 16 Power Cleans (I realized afterwards that I used 155 vs. 145 lbs. Shock it!!!)

2. 3x1: 155-165-165lbs.
2x2: 145-145lbs.
(all split snatches)


3. 205-205-205-215-225-225-225-225lbs.

Saturday, July 6, 2013

July 6th, 2013


Workout  of the Day

 
‘Cindy’

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Squats

  

Score: 16 + 1 squat

Friday, July 5, 2013

July 5th, 2013

Workout of the Day

1.  ARMAP 6
5 Squat Clean Thrusters, 155/105
10 Buprees

2.  Skills
10 Rounds of:
Max C2B in 10 seconds, 20 seconds rest
Max Double Unders in 20 seconds, 10 seconds rest


1. 3 + 1 Squat Clean Thruster
2. C2Bs: 5-4-3-4-4-4-4-3-4-4

   DUs: 32-24-20-20-18-24-23-23-23-27

Thursday, July 4, 2013

July 4th, 2013

Workout of the Day

1. EMOM x 10
- 1 Hang Power Clean

2. 21-15-9
155 lb. Hang Power Clean
155 lb. Push Jerk


1. 155, 165, 175, 185, 195, 205, 215 (F), 205, 185, 185 lbs.

2. 15:43

Tuesday, July 2, 2013

July 2nd, 2013

Workout of the Day


1.  AMRAP 20:
5 HSPU
7 C2B Pull ups
10 1-arm DB Snatch, 45/30 - alternating

2.  Skills:
OTM x 12:
Odd:  5-10 unbroken Ring Dips
Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.


1. 7 + 5 HSPUs
2. Ring Dips: 8, 6, 5,5,5,5

    OHS: 5, 4, 3, 3, 3, 3

Monday, July 1, 2013

July 1st, 2013

Workout of the Day

1.  3 Pos. Snatch
(1) Pockets
(2) Knees
(3) Mid Shin, but off the ground
pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat
4 x 6 across

3.  5RFT:
250m Row
10 Cleans, 135/95


1. 125 lbs.
2. 255 lbs. across
3. 8:51 power cleans


Metcon was brutal towards the end.  Good one!