Will catch up tomorrow with PR's here also
1st session:
A. AMRAP 10
5 bar lateral burpess
10 thrusters (105)
15 c2b
score: 5+18
All unbroken. Was miserable though
Pm:
A. Go for 5Rm backsquat
Hit 163x4. Failed on 5th. Has no recovery
Showing posts with label Competition. Show all posts
Showing posts with label Competition. Show all posts
Tuesday, October 28, 2014
Saturday, June 22, 2013
Saturday, 06222013
Sleep: 12-6
Programming: lando Comp
WOD 1
A. 1 min of DU - got 100. But believe this was off. Counters said 120+.
B. 8 min with Partner, max 4rel TnG Squat Cleans. Went 235 / 250. For both and no more time. Catching too low, was tough standing up but had more for sure. Maybe start 250 if do over.
Wod 2
AMRAP 8
20 OHS/FS(for female)
20 Box Jumps (24)
Think we got 6+ rounds
Wod 3
60 KB (53)
75 Pull-ups
150 Wall Balls (alt- throwing to eachother) (14#)
75 Pull-ups
60 KB swing
We finished in 14:46
NUTRITION:
Shitty today. Rushing this am. Had Pro strength And bar + beta alanine.
Then liquid diet all day. Protein bcaa's oats HMB etc
Dinner: steak tips + chicken tenders + mash potatoes + cheese and crackers at 99
Monday, February 18, 2013
Sat, Comp at Route 1
WOD 1: 3 min of Thrusters (135)
Got 32. Disappointed in this games it and didn't work 40+ is doable.
WOD 2 :21-15-9
We got 5:11 Alternating. Was good
Floater: Max Bench at 185#. Got 19 reps and after the Thrusters so was happy with this.
WOD 3: AMRAP 12
10 Power Snatch
30 DU
Final WOD : AMRAP 7
50 Russian KB (70)
40 box jump up and over (24)
30 c2b
20 t2b
10 HSPU
Score: 1 + 16
Got 32. Disappointed in this games it and didn't work 40+ is doable.
WOD 2 :21-15-9
We got 5:11 Alternating. Was good
Floater: Max Bench at 185#. Got 19 reps and after the Thrusters so was happy with this.
WOD 3: AMRAP 12
10 Power Snatch
30 DU
Final WOD : AMRAP 7
50 Russian KB (70)
40 box jump up and over (24)
30 c2b
20 t2b
10 HSPU
Score: 1 + 16
Saturday, January 19, 2013
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.
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.
Monday, January 7, 2013
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!
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!
Saturday, December 8, 2012
Sat, 12082012
WoW. Holy Volume Day. Smoked right now. Leg is swollen up behind knee and killing me. Gotta get that fixed this week. Hoping just drained.
WOD 1. AMRAP 6
Row (cal)
KB Swing (53)
^ swap every minute. So each partner is at each station 3x
Score: I believe we for 124 calories. And 115 KB Swings. We both died on KB Swings. And leg acted up here pretty good.
WOD 2: 3RM Clean & Jerk.
Had 40 seconds to complete 3 reps. Hands couldn't leave bar.
I got 225 , then 245 and 255#. Was happy with this. Def a 3RM PR.
WOD 3: 21-15-9
Squat Clean Thruster (95)
Box Jump
^ partners trail each other. One goes 21. Other goes. Then box jump. Etc
Time: 9 something. We would have been low 7's and prob won this workout. Leg fell apart on me. Big disappointment here.
WOD 4: AMRAP 10. (Chipper)
10 squat Snatch (135)
20 C2B Pull-ups
40 S to OH (135)
80 Double Unders
^ Jordan had to do all the squat snatches as I couldn't squat anymore. I did all c2b and DU.
Score: 1 rd. plus almost finished second round. Got like 20 DU into second round.
C2b all unbroken which was a nice jump in the WOD for us.
Overall had a fun day.
Jordan and I came in 6th. That 3rd WOD killed us (me and the leg). Would have put us in 4th and into 6th and final WOD which was our WOD. Rope climbs. HSPU etc.
Fun event. Judging, a different story. But they were aware and goin to make changes for next year. Very proud of CFF for quality reps from everyone an holding themselves to a higher standard.
WOD 1. AMRAP 6
Row (cal)
KB Swing (53)
^ swap every minute. So each partner is at each station 3x
Score: I believe we for 124 calories. And 115 KB Swings. We both died on KB Swings. And leg acted up here pretty good.
WOD 2: 3RM Clean & Jerk.
Had 40 seconds to complete 3 reps. Hands couldn't leave bar.
I got 225 , then 245 and 255#. Was happy with this. Def a 3RM PR.
WOD 3: 21-15-9
Squat Clean Thruster (95)
Box Jump
^ partners trail each other. One goes 21. Other goes. Then box jump. Etc
Time: 9 something. We would have been low 7's and prob won this workout. Leg fell apart on me. Big disappointment here.
WOD 4: AMRAP 10. (Chipper)
10 squat Snatch (135)
20 C2B Pull-ups
40 S to OH (135)
80 Double Unders
^ Jordan had to do all the squat snatches as I couldn't squat anymore. I did all c2b and DU.
Score: 1 rd. plus almost finished second round. Got like 20 DU into second round.
C2b all unbroken which was a nice jump in the WOD for us.
Overall had a fun day.
Jordan and I came in 6th. That 3rd WOD killed us (me and the leg). Would have put us in 4th and into 6th and final WOD which was our WOD. Rope climbs. HSPU etc.
Fun event. Judging, a different story. But they were aware and goin to make changes for next year. Very proud of CFF for quality reps from everyone an holding themselves to a higher standard.
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