Tuesday, 12182012

Box Squats (speed)
X3 reps
185 for few sets
Then 225# x 7 sets

WOD: 7,5,3
Thruster (165)
Muscle Ups
Time: 4:12

*all unbroken Thrusters. MU broke up second and third! WoW. After this past week though, not surprised. All unbroken is key and will mid to low 3's.

Rest 15 min

For Time:
10 Goblet Squats (106)
400m Row
10 BJ (30)
15 Goblet Squats (88)
300m Row
10 BJ
20 Goblet (70)
200m Row
10 BJ

Time: 9:47
*had to break up second and third set goblet. Legs were junk. Still new to work on this threshold.

Rest til evening

6:30p
Deadlift 5x4 no touch n go. But didn't lose slow down like suppose to.
315x4. 365x4 385x4 405x4
^ ran out of time

WOD:
AMRAP 8
5 Power Cleans (185)
10 KB Swings (70)
15 Double Unders
20 Lunges (10 each leg)
Score: 3+5

Rest 4

AMRAP 8
7 t2B
9 Box Jump (24) *rebound all
12 Wall Ball (30) *unbroken
Score : 4+20

Rest 4

AMRAP 4
10 Burpee Touches (high bar)
10 AbMats
Score :: 4+5


WOW. Between this morning and tonight. HOLY Legs. Got nothing left. Hoping to recover for tomorrow night but right now, I'm dead!
Great day!!!

Tuesday 11062012

AM Session: 9a @ CFNH

Hang Squat Cleans
155x3 185x3 205x3 215x3

Box squat to 4 (45's) (below parallel)
185x3. 205x3. 225x3 245x3 275x2. 295x2. 305x2. 315x2

Chipper
20 pull-ups
30 thrusters (95)
40 GHD sit-ups
50 air squats
Time: 5:37
^ Lynn beat me haha. Son of a bitch!


Session 2: 4:30p

Hang squat clean
155x3 185x3. 205x3 225x3 235x3
240x1(f). 245x1(f)
*got one on each. Failed on 2nd

HBBS
185x8. 225x8. 255x8 275x8


Session 3 : 8pm
Team WOD
Team of 3

AMRAP 2 (each station)
Power clean (185)
Box jumps (24)
Goblet Squats (70)
*rest one minute between stations.

Rest 4 min

AMRAP 5
Burpees
^ 1 person working.
^^1 in handstand hold with other holding feet. Can only do Burpees while someone is up in handstand.

Rest 3

AMRAP 5
Max calories Rowed
^swap out between 3

Team was Dylan, Pete and myself. Fun times. I am absolutely pooped after today. Can't wait to get home an eat 3 meals.

#AttitudeNation

Monday, 10082012

Very sore today, still from last weeks training...but going after it. From Jon North and Don McCauley this past week; "Squat more"

WOD:
1 Mile Run
50 Pullups
200 Double Unders
Time: 11:27
Ran the 1 mile (our 1 mile, which is longer) in 7:05. Back was on fire, but felt fine. Was good pace to go through the other stuff quickly.

Strict Pullups
5 Sets of 5-7 Strict Pullups

Pendlay Rows   x 5 Reps
135-155-175-185-195

about an hour later. . .
 Box Squats
(just below parallel. 4 plates and 1 piece of Wood)
225x5   245x5   275x3  295x3  325x1  335x1   345xF  345x1

Monday, 09242012

Today's Training

Box Squat:
(4x45's, 1 piece of wood)
Picture below.

185x5 225x5. 275x3. 315x3. 335x2 355x1

Safety Bar Good Mornings: 5x5
70x5. 120x5 160x5. 210x5.
* wow, these are tough. Holy Crap.

WOD: 3 rounds
15 T2B
25 Wall Balls (20)
400m Run
Time : 10:12
* unbroken all sets except last wall ball. Was a baby. Missed catch and slowed down.

***knee/quad felt ok today. See how they feel tomorrow after everything

4x15 - rear band squeezes (red band)

Most Box Squatted prior was 355x2 and 365x1 - but this was a higher height. I below right at parallel, versus tiny below.

Good day of training. Excited to get back into it an start putting some weight on the bar.

FRIDAY

Mid-day
Box Squats 5x5
185# across
***these were tough!

Evening
Tabata - 24 rds
Kb swings
T2B
DU's
Total:

Rest 1 hr

Gymnastics...
Then...
Broke my fibula :-(

Buy In: 
Treadmill Walk
OHS with light bar (angled one at gym)

WOD: Box Squats
135 - 155# for WU
185 x 5   195 x 5    205 x 3 

WOD2: Split Jerk
135 x 2   155 x 1   175 x 1   185 x 1 

Cash Out:
Bungees - 5-7 Minutes, (high knees, shots, backwards, high knees)