Wed, 01302013

Clean & Jerk
Just singles for Day
*shoulder still junk
**goal of day, no misses
155-185-205-215-225-235-245-255
* stopped there. Felt good.

:30 Squat Cleans (155)
:5 rest
:30 Airdyne Max Cal
:5 Rest
:30 Max Burpees

Rest and repeat 3x

Will go for 6x soon.

Tuesday 01292013

Am Session with Dan @ CFNE&

Hang Squat Clean
155-185-205-215-225-235-245-255f
^ failed like 4-5x on 255. Not my day. After yesterday, didn't have much left

WOD: for time
25 Walking Lunges
25 Pull-ups
25 Dips
25 T2B
25 Sumo dead High Pull (65)
25 Slam ball (40)
25 GHD Sit-ups
25 Thrusters (65)
Time : 9:06. Lost to Dan by 10 seconds. Beat him to thrusters. He went unbroken. I did two sets. Bastard!

4:30p
Back Squat Cluster 2.2.2 x 3 @20X1
275 - 305 - 315

2 rds of Helen (With C2B PU)
^dodging ice outside whole time was not fun. Let alone running when it's freezing out b

Monday 01282013

Snatch Work
Up to 135 for reps. POWER
Shoulder was hurting badly. Try to get some work in.

Front Squat - Singles @20X1
155-185-215-225-255-275-295-310(PR)

Rest 2 hrs then,

Push Press Cluster 2.2.2 x 3 @21X1
185-195-205
Stopped there. Had much more in me I think.

WOD:
Tabata Bar Lateral Burpees x 8
Rest :30
Time starts -
15 Clean & Jerks (185)
Row 500m
*each Burpee = a second taken off time at end.
Time : 6:15
Burpees -:40
Score: 5:35

Sunday, 01272013

Back Squat @20X1
185x5 225x3 275x1 305x1 315x1 325x1 335x1 345x(f)
Drop to 275x5
Drop to 225 x 10
^drops were about 30-45 seconds between drops

Rest few min

4 rds of,
400m Row
20 Box Jumps (24) - step down
20 OH Walking Lunges (45)

Friday, 01252013

Power Clean 1RM
^ also focusing on feet not landing wider than what I would hope to land for my squat clean
155x2 185x2 215x2 225x2 245x1 255x1 267x1 PR 270x1 PR
^ these felt good. Feet never went wide. Nothing was a struggle. Felt like had more in me but had to get on to the workout

AMRAP 10
10 Squat Cleans
10 Pull-ups
Score = 6 rds
*back was killing me on this workout :-(

Rest 10

AMRAP 6
Ladder...
1 Back Squat at 75% (275) (from rack)
1 Bar Muscle up
2
2
Etc
Score : 4 + 3
^ squats. Holy hell. Bar MU, easy. Squat killed me.

Wed, 01232013

Push Press 1RM
135x3 185x3 205x2
Then singles
215-225-236-246PR-250(f)-250PR

"Karen"
Time: 7:26
^ happy with time being shape body is in and how shoulders feel.

Tuesday, 01222013

Back is still tremendously sore. Hopefully massage with Allison fixes it later in week.

Noon Session Squats
Back Squat
Warmups 95-135 for reps
185x5 225x5 275x3 315x1 335x1 335xF
Drop 315x1 drop 225x5
*Back was miserable. Felt stretching out and pulling on back. Stopped. Confidence wasn't there at all with weight in back today. Hoping once back feels better and confidence builds up with knee, the weights start to come back.

4:30p

MAP training

AMRAP 10
Row 400m
12 Box Jump (24) stepping down
12 GHD
Score: 3 + 379m

Rest 5

AMRAP 10
8 Power Cleans (135)
90' Farmers carry (100) DB's
30 DU
Score: 5 + 8 + all the FC's

Rest 5

AMRAP 5
10 Lunges
10 t2r
10 Ring Rows (feet on 30")
Score: 4 + 15

Rest 5.

AMRAP 5
1 Bear Crawl (around rig)
12 HAng Power Cleans (95)
15 AbMat
Score: 3 + BC

Monday, 01212013

Holy Sore. Back is a world of its own. But going to try and get something done

Muscle Snatch
65-85-95-135-145-155-165(f)

Back Squat
135x10 185x5 225x5 275x3 295x3 315x1 325x1
Stopped there. Felt good gettin some weight on back.

WOD: :30 On :15 Off x 14 rds
Burpees
Unsure score. Felt ok. Shoulders were fatiguing factor.

Then, some strict Pull-ups

Sat, 01192013

Competitors Comp

WOD 1: Clean & Jerk Ladder

225-235-245-255-265-275(m) , so performed 15 Deadlifts

WOD : 2-3-4 back to back to back
Well, live and learn. Never some high rep muscle ups on rings this high with chains that can move.
30 Mu for time.
Think only got 24 in the 6 minutes. Which sucks considering I believe I can do this in 3 min. After first 15 which I did 10/5... My rings shifted wide. At this point, I simply couldn't get through. Tried swinging chains closer, didn't work. For future. Use false grip and don't kip much on a set up like this. Lesson learned.

WOD 3: AMRAP 3. 1 DL (385) 1 FS HSPU
Score : 4 rds
** should have done better. Expenses so much energy on Mu. Could barely hold bar. Few no rep ok HSPU also.

WOD 4: 20 Burpees, 3 rope climbs , 20 Burpees
Score: 20 Burpees
Tore hand open on mu and DL. Couldn't even hold onto rope. Again, lesson learned. Shame on me.

WOD 5: 3 rds
4 power snatch (165)
12 pistols
20 t2b
Score : 2+ something.
^ knee popped out on pistols again on snatch. All down hill from there.

Today = not my day. Very disappointed in myself. Time to fix shoulder and knee. Get healthy and rethink training and goals.

Went to dinner after.
Hit gym following. 1k row and some stuf to loosen up.

Wed, 01162013

Shoulder feeling better. Warming up good. Stretching etc

Clean & Jerk
Warmup with 95-165
Then Singles climbing
185-205-215-225-235-245-255-265-276(f)-276 PR (1 lb)

^barely stood up. But happy with weight being haven't squatted with knee so. Jerk wasn't bad.

Rest few min

4 rds
200m row
10 Pistols
10 T2B

Rest 3 min

15 muscle Ups
- nothing til failure.
Did 10 then 5. Felt tough after above stuff. Grip.

Mobility tonight

Tuesday, 01152013

Play around at gym today. Mobility on Shoulder. Some random muscle ups / strict Press / push press.
125x10 strict. 135x5 strict. 185x 5 pp. 205x3 pp

Just what was on bars and showing stuff.

10:30p
30 min Row - recovery
Then Mobility and winning plank contest :-)

Monday, 01142012

Front Squat
- climbing
135x(x) 185x5 225x3 255x1 275x1 285x1 295x(f).
***legs still got nothing. It's the position. It's off and unsure why.

Front Squat Cluster 1.1.1.1.1.1.1.1.1.1
@255lbs
Resting 30 seconds between reps

Front Squat Cluster 1.1.1.1.1
@275lbs
Resting 30 seconds between reps

Rest 3 hrs

AMRAP 3
3 Power Cleans (205)
4 Bar Lateral Burpees
Score : 3 + 3

Rest 3 min

AMRAP 5
2 muscle Ups
14 Box Jumps (30) step down
Score - unsure

***shoulder / knee = terrible today. Hoping for a miracle to recovery somewhat by Saturday.

Sunday . 01132012

Body hurting.

Shoulder is bad and back isn't liking me after last week.

Light day again.

Back Squat
135x10 185x5 225x5 275x5 305x2. Stopped. Back on fire.

3 rds
Row 300m @ 1:50 pace
15 Box Jumps (24) - step down

Mobility / Foam Roll

Friday , 01112013

Shoulder = Destroyed. Please please heal!!!

Warmed up with Row, Pull-ups etc
Shoulder so sensitive.

Deadlift
135x10 for few sets
185x10
225x5 275x5
315x5 365x5
^ all no belt and TnG

Then went to 385# for TnG Doubles and FS HSPU (practice). Didn't race but did like 5-7 rds of the workout for the 19th.

Front Squat
135x5. 185x5. 225x3. 245x3 275x1 285x1 295xF
Dropped to 245x5
**position felt good. And for not squatting in a while I was ok with squats. Going to front squat a lot weekend and next week. Get squat back going and work position.

Wed, 01092013

Competitors Comp WOD 5
3 rds
4 PS 165#
12 Pistols
20 T2B

Time : 8:59

*power snatches were horrible. Pistols took slow with knee but still goin to struggle no matter what.

Rest 3 min

3 Rope Climbs (17ft) with 20# vest
*these were miserable after WOD. Almost died. Literally.

Rest 1 min

15 Free Standing HSPU
* these were tough after the wods. But did Em. Not a lot of misses

Rest 30 min

Snatch Work. Power and Full

Tuesday 01082013

1p:

OHS
95x10. 135x3. 155x3. 185x3. 205x1. 220x1. 225x1 235xF (got caught up at bottom. Stood up but depth wasn't there. Close). 235xF.

5-7 min of Pistol Practice :
Playing with few ways to avoid knee from going out on the 19th. Grabbing the foot helps a bit

Rest til 4:30

4:30
EMOM x 22
Odd: 2 Squat Cleans
Even: 20' HS Walk
^ first 5 @ 185#, 6-10 at 205#, 11-16 at 215#, 17-21 at 225#.
^^ only missed last min on Cleans. Had nothing left
^^^ all HS Walks in a row , didn't come down once.

Rest 1 min

:20 On / :20 Off - x 5 Intervals @97-100%
*** pulled down to 1:15 on 1st one and this destroyed me. Next 4 was holding on for dear life.

Monday, 01072013

Pretty Sore today

MAP Power Session

A. 3 Sets of, 10 Muscle Ups Unbroken, Row 400m - resting 10 min between
B. Accumulate 2 Min of Free Standing Handstand Holds
C. 3 x (x) T2B
D. Scap Work / Mobility

Results:
A. All Unbroken. Third set got tough. More dip, than the muscle Up portion. Row sucked, LoL. Forearms started to fill up like crazy come second round leg alone third. Row slowed down quite a bit come 2nd / 3rd round.
B. these sucked. Went right into it. Forearms were so pumped and shoulders. I got some pretty decently long holds. 20-30 seconds. Did all dead still , no walking.
C. These were hard to just even hold on but got my 3 max sets.
D. Arm Bar Stretch (KB). Ext rotation on back with KB. Scap Retractions with KN. band work, stretching chest and shoulders.

Sunday, 01062013

2a Comp

1. Row 500m
- was pulling good. Knee popped out. Homsey saved day straightened let. Finished row at 1:39. Was pulling good. Hoping to get under 1:30. Was down hill with knee from here ...
1a. 2rm Power Snatch
For 165x2 TnG. got 170x1. Knee was acting up again and had nothing left.

WOD 2: AMRAP 4
6 HSPU
4 Front Squats (185)
Score : 6 rds + 3 HSPU
Took 2nd. Should have won this. Was kind of a pussy and tool longer breaks than should have. Live and learn

WOD 3: 200 reps AFAP
1 min stations of,
1. Burpees to plate
2. OH Walking Lunges
3. Wall Balls
4. AbMat Sit-ups
*knee popped out on wall balls and again bad on Lunges. J Wow straightened out and struggled til the finish.
Finished 8 something. Mid 8's I believe.

Well.... Not outcome i wanted, but also thought knee would hold up. Next few weeks going to try and strengthen to stay in place and be ready for 19th. Hoping I can at least get through that before having to go under the knife.

So proud of Kell. Took second, behind Haley!

Sat , 01052013

Game Day stuff

Ran through things for tomorrow.

Friday, 01042013

Still nursing knee / leg. But getting somewhat ready for this weekend.

Row 500m - basically all out giving the week leading up with rowing.
Rowed a 1:31.2

Immediately into Power Snatch.
5x2 @85%. Used 155#
Then like 3-5 Singles working position.

Into 2 rds of,
10 wall balls
5 Burpees
16 Lunges

Then into

2 rds of
5 Front Squat (135)
5 HSPU (strict)


Will finish tomorrow up with game day style WOD and be ready for Sunday.

Wed, 01022013

Leg not getting better, but hoping continued rest days from now til the 19th help. We shall see.

Today was some work leading into competition Sunday.

Row 500m @ 80%
Rest 1:30
Row 500m @90%
Rest 1:30
Row 500m @97-100%
Rest :30
AMRAP 3 - 2RM Power Snatch
Went 155# , 175#. Made both. Tested in between. Sunday, have longer time. Will do same jumps and then try for higher after seeing how I feel.
^ rowing is KILLING me lately. Got nothing. First one was 1:38. Second 1:41 and then I died and was mid 1:40's ... SHAME

REST 10 min

Then,

AMRAP 12 ,
10 Rounds of Cindy,
25 Burpees,
Then remainder of the time, Max Cal Row. Got 46 Cals.
^ was super lazy on this workout. Kinda ashamed of myself. Mentally weak today.

Doing another hour or so of Mobility at home tonight. Hoping to continue this.

Mon, 12312012

1p

Snatch 2 rep touch n go

135-155-165-175-180x1

Squat 4x8 (keeping it light on knee)
155-185-205-225

AMRAP 4
6 HSPU
4 Front Squats (185)
Score: 4+6

Rest

MIDNIGHT

PICTURE BELOW
With Kellie
Score 19:19

Rest 10 min

Team
21-15-9
KB Thrusters (35/18)
Burpees
^one goes. Then other. And so on.
Time: 6:15.

Rest 5 min

Did it again with Linds. Used 26# Kb's
Time was somewhere in 7's