August 31st, 2013

WOD

1.    Metcon

AMRAP 20:

8 Buprees

8 TTB

8 Box Jumps, 24/20

1. 10 + 6 Burpees

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)

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?

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. 

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.

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

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

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

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.

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

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

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.

August 13th, 2013

WOD

1.    Metcon

"The Admiral"

3 RFT:

20 Burpee Pull ups - bar should be about 6" above max reach

20 Front Squats, 155/105

20 Box Jumps, 24/20 - games standards.

2.  Skills

Tabata Chest to Bar Pull ups, record total score.

1. 28:55

Not Rx'd, as my pull-up bar is only about 1 to 2" above my reach and I took the bar from the rack for the front squat to protect my shoulder that is still a little tweaked (painful to clean or snatch right now). Lower bar allowed me to do the pull-ups without shoulder pain. This wod kicked my butt!

2. Skipped due to shoulder issue

August 12th, 2013

WOD

1.    Metcon

2K Row for time

2.  Squat Snatch

3x1 at 90%

3x2 at 70%

3.  Back Squat

5x5 across.

1. 6:55.3 (2 second PR)

2. Skipped - Did some snatch tech work just with the bar.

3. 275#s x 5 across

I tweaked my right shoulder during Friday's WOD during the last few rounds of heavy cleans, so I took Saturday (and Sunday) off. My shoulder is still a little sore and does not feel 100%, so I skipped the snatch work today. 

About an hour or two later, my shoulder is feeling pretty good. So maybe there is progress.

August 9th, 2013

WOD

1.  Metcon (Mr. Perfect)

10.8.6.4.2 of: Parallette HSPU - head to the ground is RX.

2.4.6.8.10 of:  Power Clean, 225/155 

2.  Skills

OTMx12

Odd:  4-10 Pistols

Even:  6-12 TTB

1. 16:53

Scaled to standard HSPUs and 205 lb. PCs.  HSPUs and power cleans felt a little better today.  I was pulling early towards the start of this metcon, but was able to fix that a couple rounds in.

2. Started with 10 alternating pistols (5 each leg)/12 T2Bs and that lasted the first 4 rounds.  Then 8 pistols/8-9 T2Bs the last two rounds.  My T2B form started to break after 7-8 reps, so I stopped there each round vs. practicing crappy form.  Pistols just harder.  Both felt really good the first 3 rounds.

***Note: realized later that I injured my shoulder today***

August 8th, 2013

WOD

1.  Metcon

"Heartbreak Kid"

3 RFT:

10 Front Squats, 185/135 - from the ground.

20 C2B Pull ups

50 Double unders

2.  Snatch Technique

10x1 OTM @ 70%

3.  Strength

Work up to a heavy set of 10 Romanian Deadlift

1. 17:53!

2^nd and 3^rd round took so long!  Doubles unders did not come easy today, but 185 #s was probably too heavy for me to do for 10 reps in a Metcon. Did them 10, 5/5, 5/5, but there was a lot of rest in between. C2Bs were slow too.

2. 135 #s

3. Worked up to 205 #s

August 6th, 2013

WOD

1.    Metcon

1 RFT:

25 Thrusters, 95/65

25 TTB

25 Box Jumps, 24/20 - games standards.

25 TTB

25 Thrusters, 95/65

2.  Skills

Double Unders

3 x 2 mins of max reps, 1 minute rest

1. 8:13

2. 82, 80, 82 (ugh! Double-unders are still such a goat!)

**Part II**

1. Rowed a 2K

Time: 7:00.8 (3.8 seconds off PR)

August 5th, 2013

WOD

1.    Metcon

"Hulk Hogan"

Every 2 minutes complete:

3 Muscle ups

5 Power Cleans, 185/135

7 Burpees

Continue for 20 minutes (10 rounds), or as long as possible.  If you make all 10 rounds, post fastest and slowest times.

2.  Squat Snatch

3x1 at 85%

3x2 at 65%

3.  Back Squat

8x3 across.

1. 7 rounds RX

Got 1 muscle-up the 8th round then failed 3 times.  Rested until the start of the 9th and did rounds 9 & 10 with 2 muscle-ups

2. 3 x 1 @145 lbs.

    3 x 2 @115 lbs. 

I was pretty wiped out after part #1, although I think I have been overestimating what my max 'squat' snatch 1 RM currently is and so my percentages have been off as a result.   Missed a couple times at 155 (mostly hitting a power vs. a squat) and using really crappy form. Adjusted percentages down based on a 170 to 175 1 RM and weights felt better.

3. 8 x 3 @ 275 lbs.

Maybe I should have gone heavier (?), but this felt pretty good/tough.

Tried to limit rest to 2 to 2:30 minutes.

August 3rd, 2013

WOD

1.    Metcon

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)...scaled to 30 pull-ups

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Kandi and I did this together.  We had no rope, so we scaled/substituted 30 pull-ups for the rope climbs. Kandi scaled the thruster weight too (85#?)

5 rounds + 8 thrusters + 13 pull-ups

August 2nd, 2013

WOD

1.  Metcon

3 RFT:

200m Sandbag Run, 80/60

20 Sandbag Squats, 80/60

2.  Skills

OTMx12

Odd:  3-5 Muscle ups

Even:  3-5 Squat Therapy - demo video, keep your arms straight and extended overhead. 

1. 8:01 with 85 (on a barbell, not a sand bag)

2. 4 Banded (red) muscle-ups

5 squat ‘therapy’

August 1st, 2013

WOD

1.  Metcon

"Boat Race"

3 RFT:

500m Row

400m Run

Rest exactly 3 mins between rounds.  Post times for all three rounds.

2.  Snatch Technique

OTM x 10

2 Squat Snatches at 65%

3.  Strength

OTM x 12

Odd:  4 Back Squats

Even:  4 Bench Presses

1. 3:35, 3:54, 3:46

2. Done at 65%/120#s.  Not pretty today, some missed reps but 2 reps complete each minute.

2. 4 back squats w/235#s

4 One-armed (modified) push-ups