Sunday, 12302012

Team Chipper with Dylan
- AMRAP 12
25 HSPU
50 T2B
75 DL (225)
100 Box Jumps

Score - 1 + 94
***tough one

Rest a while

2 x 500m Row - under 1:39

Rest 5

Row 500m
^ @ 2 min Pace

Snatch Technique. Barbell

Friday, 12282012

Feeling like shit today. Came down with cold yesterday. Feeling better today but weak and achy.

Stayed light but went through motions today.

Clean and Jerk
165-175-205-225-235-245

EMOM x 20 min
Odd: 10 Burpees
Even: 4-5 muscle Ups

Rest 5 min

Strict HSPU - volume training.
5x7 45's to AbMat - so small deficit

8p - 9p
Dodgeball @ SkyZone

Wed, 12262012

Holy body.
Legs mainly, but all. After yest, have nothing today.

Clean & Jerk Ladder - Twice
EMOM
All Squat Cleans 225-236-245-255 (missed jerk)
All Power Cleans 235-236-245-255 (missed jerk)

^ had zero legs today. Which I expected. Shoulder junk.

Rest 10 min

15 or so Min On Free Standing HSPU with Haley & Jordan - practicing.

Tuesday, 122252012

12:30-3p

Worked on Snatch / Clean & Jerk.
Snatch (full) and Power. Triples
Clean & Jerk. Climbed. Played with grip a bit.
^ felt pretty shitty today honestly.
Knee / Hamstring bugging me daily. It's a mental block at this point.

***changed start position on clean. Arms locked. Chest up bit more. See if can keep this and what happens with heavy weight.

9:30p

Snatch / Clean and Jerk m- technique doubles triples
Snatch - work to power 155. Clean and Jerk 225

Team WOD: with Rebecca
2 rds
Row 1k
50 Wall Balls
60 Abmat
70 KB Swings
80 Box jumps
Time : 22 something

Rest 10 or so contest with Erin. WOD OFF

1. AMRAP 3
10 Burpees
5 T2B
Score: 3+11 won

Rest 5

2. 3 rds
:30 Hs Hold
1:00 Wall Sit
Score: legs does on two. LOST

Rest 5

3. AMRAP 3
5 G to OH (45)
15 air Squats
Score: 4 +. LOST

4. 3 rds
10 DB Thrusters (35)
15 Box Jumps
20 Lunges (10 each)
Time: just over 8 min. WIN

Officially can barely walk. But was a fun night. Merry Christmas to me for the win ;-)

Monday, 12242012

Afternoon WOD:

Bench Press 5-3-2-1-1-1 Scheme
185x5 225x5 255x3 265x2 275x1 290x1
300x1 (PR)
^ ss with light bent over BB Rows and Rear Band squeezes.

Pendlay Row 5x3 (using hips)
185x5 225x5 255x3 275x3 275x3 275x3

1. "Freddy Kruger"
21-15-9
KB Swings (70)
Burpees
Time : 3:59

Rest 12 min

2. For time:
50 Wall Balls (20)
50 AbMat
500m Row
25 WallBalls
25 AbMat
250m Row
Time: 8:59

Sunday, 12232012

10a:

EMOM x 11 Power Cleans
225-235-240-245-250-255-255-255(f)-260-265(f)-265(f)
^bastard!

Rest 5 min

AMRAP 4
10 Deadlift (225)
10 T2B
Score: 5 rds

Rest 2

AMRAP 4
5 Stone to Shoulder (95)
10 Box Jump (24)
Score: 5 + 4

Rest 2

AMRAP 4
4 DB Snatch (100#)
20 Air Squats
Score : 4 rds

Rest 2.

AMRAP 4
Double Unders
Score: 291

Rest 2

Free Standing HSPU Practice

Rest 45 to an hour.

:30 On : 30 Off x 10 Rower - Maintaining
First 5 at 1:45 Pace. Second 5 all 1:35-1:38

Sat, 12222012

Knee swollen up again. :-(. So not doing all programmed.

Back Squat @21X1 (bounce hurts more so going 1 second pause)
185x5 225x5 275x5 295x3 315x1 315x1

Weighted Pull Up 5x2
26x5 35x3 53x2 70x2 75x2 80x2 82.5x2
Instant drop set of Strict Pull-ups - got 12

T2B 25-20-20 Unbroken
Rest few min at most between

Rest. Row :30 On :30 Off this afternoon.

Friday, 12212012

12 Noon Session:
7,5,3 - Thruster (165), Muscle Ups
Time : 3:29
Unbroken all except last set of 3 Mu. Went 2/1 Was a pussy. Thrusters harder today than Thurs. but MU easier. Prob cause skinny rings verse fat. We will see.

Lunch time!

7p
"Jackie"
Time : 7:55
^ not a PR. Shoulders were smoked from week and earlier today.

Rest 10 min

3 rds,
15 Front Squats (135)
15 T2B
^ resting between rounds. Make sure unbroken. And dead after today.

Wed, 12192012

WLW

Clean (triples) - floor then two from hang
165-185-215-225
Then 245x1

Rest 10-15

Clean & Jerk
155-185-205-215-225-235-247-256-267-275

Clean
Tried 287#. Caught it twice. Couldn't stand up.

Rest 15 min

Front Squat
185x5 225x3 255x3 275x1 300x1 315xF 315xF

Zombie Squats
(No belt) 135x5 185x5 205x5 225x3
(Belt) 255x1(F on 2) 265x1 275x1
^ ps these things suck!!! Thanx JP for the introduction to them in my programming.

135 for reps. Burner

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!!!

Monday,12172012

2:30p at 2A

Back Squat
185x5. 225x5 255x3 275x3 305x2 315x1 325x1 335x1 345x1. Instant Drop Set 225x20 (holy legs)

EMOM x 10 min - 2 Squat Cleans
225#
Missed one minute, missed second attempt. Got back on track after.

WOD : 7 rds
7 HSPU
7 Pull-ups
7 Pistols
Time: 7 something. Getting exact time after. Forgot

Sun, 12162012

Barbell TGU Practice

Both Arms. - up & Down
45 - 65 - 75 - 95
115 - only right arm and up. Shoulders hurting from week, didn't want to overdue.

Row 2k light

Clean Pulls. X 3 Reps

225x3. 255x3 275x3
305x3. 305x3 305x3

Sat, 12152012

Team WOD
Kellie & I

10 rds of Cindy (alt - 5 each)
Then,
2k - Swapping every 250m
Then,
30 HSPU
40 t2b
50 front squats (185/115)
60 Pull-ups
70 Burpee box jump (up and over) (20")

Time: 31:26

Ouch.

Thurs, 12132012

Came down with nasty cold yesterday. Slept last night for a while after the meteor shower. Felt better today but still not great. Knee is still swollen also. Hoping this goes away ASAP.

Some strength today.... Then easy metcon.

Behind Neck Push Press
135x5. 185x5. 205x5. 225x1. 235x1. 240x1. 245xF
^shoulders were dead today. First time going PP behind neck. So believe these are PR's. PR From Front is 245x1.

Rest 5 min

AMRAP 12
10 SlamBall (30)
15 GHD Sit-ups
1 Rope Climb
Score = 7 rds
^rope climbs were killing shoulder. And after while tough to tuck legs to adjust to climb.

Rough day....

Wed, 12122012

Dying from yesterday, wow. So sore. Knees super achy once again from pistols :-(
SUPPOSED TO BE REST DAY, but was peer pressured :-)

Power Snatch Work
135x10 touch n go
155x3 touch n go
165x2 touch n go
175x1

Cleans
185-205-215-225-235-245 (doubles)
^ taking it easy on knee.

Clean Pulls
295x3 reps. X 4 sets

Behind Neck Snatch Grip Jerks
135-185 for like triples and 5's
225x7
275x1
286x1 (was wobbly here for sure)
Have tough time it seems with the wide grip behind neck. Stabilizing is tough.

Tuesday, 12112012

10a @ The Fort
Complex - Power Clean / Squat Clean
185-205-225-235-245-255
^hit all. No misses

Strict Press 5x4 / SS w/ KB (70#) Bent Over Rows (single arm 10 rep each)
145x4 155x4 155x4 155x4 160x4
* hit 4 on all. Was happy with this

Rest 5 min

WOD: 5 Rds - resting 1 min between rounds
3 Muscle Ups
10 Burpees
8 Pistols (4 each leg)
7 HSPU
Score (each rd) : 1:20. 1:40. 1:52. 1:59. 2:10

Rest 15 min

Back Squat
185x5 225x5 275x3 305x1 315x1 326x1 335x1 345x1.
^stopped there today. After the stuff earlier, this was heavy. Pistols taxed me.

***PM - Worked Bar MU / Box Jumps (rebounding and high)

Monday, 12102012

3:30p
EMOM x 22min - Power Snatch
First 7 min
135x3 touch n go
Next 5 min
145x3 touch n go
Next 5
155x2 touch n go
Next 3
165x1
Last 2
175x1

Rest 10 min

4x5 HSPU
11# vest
1 (45) to AbMat x 5
2 (45) to AbMat x 5
2 (45) to AbMat x 5


Rest til 6:30p class

EMOM x 10.
5 Power Cleans (155) - touch n go ALL
5 Ring Dips

Rest 5

AMRAP 10
350m Row
10 Wall Balls (30)
20 AbMat.
Score : 3 rds + row & 4 Wall Ball

Rest 10-15 min

800m Run
:45 sec Wall sit rest 2-3 min
800m Run

Sunday, 12092012

Rested all Day

11:30p Gym Session

Row :30 on / :30 off x 20 min
First 15 min maintain 1:50-1:52 pace
16-19 1:45 pace. 20th all out sprint versus Dylan. Maintained 1:24 ish. 175m in last :30

Warming Shoulders up:
HSPU 3x10 Kipping. speed was key.

Back Squat: @20X1 - unsure scheme going into this. Playing it out as go along see how legs feel.
WU 95/135
185x5 225x5 275x5 315x5 then immediately drop to 225x (x). I got 18. Could have got more legs wise but back was taking a beating. So stopped.

Rest 45 seconds

Wall Sits 5 x 1:00 Holds (knees over heals, parallel or slightly below)
Resting :30-:45 between

Glad to get going again. Def sore from Saturdays comp, but looking forward to this week. Jan 6th, right around the corner. And the 19th is on my mind!

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.

Friday, 12072012

"Game Day WOD"

Getting ready for Comp tomorrow

3 rds
5 Squat Clean & Jerks (95)
5 Box Jumps (step down)

3 rds
200m Row
5 Burpees

Back Squat
(Nanos, no belt)
135 sets reps
155 sets reps
185x3
225x2
255x2
275x1
275x1
275x1

^. Good day broke sweat. Kept everything slow, for moving, worked legs a little stayed nice and light. Feeling great for tomorrow.

Wed 12052012

1am: late night session on Tuesday.

Back Squat :
185x5 225x5 275x5. 305x2 315x1. 325x1 335x1. 345x1

Overhead Squat Work:
Pushing the shoulder. See what can handle. See if upcoming comps are realistic

Work with 95/135
165-185-205-215
Missed 225 twice.
Pain is left shoulder. And in the front. Sharp. Elbows and wrist seemed to take a beaten tonight.


7:30p

Very sore today. Wow

High Hang Clean
135x5. 165x5 185x2
205x1. 215x1. 225x1. 235x1. 245x1. 255x(f) stopped at one fail.

Front Squat:
185x5 225x3 255x1 275x1 295x1 310x(f) 310x(f)

Rest 15 min

WOD : 4 rds
1 min row (cal)
:15 off
:45 KB Swings (70)
:15 off

Then rest 1 min
AMRAP 1 of T2B

Rest 1 min
AMRAP 2
Burpee plate Jumps


Score: 91,58, 25, 31

Tuesday, 12042012

11a Session:

5 min - Cal Row
Rest 2:30
4 min - DU
Rest 2
3 min - Box Jumps (42")
Rest 1:30
2 min - DB Snatch (90db)
Rest 1
1 min - HSPU (deficit, 2(45's high) to AbMat.

Score: 97,243,28,14(7each arm), 18


Rest 4.5 hrs

Bench Press (close grip, hand on nursing line)
185x5 225x5 245x2 255x2 275x1 275x1 285x1 255x2 225x5
^ didn't max on anything here. Just some volume.

Row :30 on :30 off x 11 min :
First 5 Intervals - 151-152m : 1:35 pace
Last 6 Intervals - 1:40-1:42 pace

Monday, 12032012

Still destroyed from Saturday. Easing my way back in .....

500m Row
Rest 45 seconds
:30 on :30 off - 7x
^ maintain same pace. Good consistent pace. Kept between 1:40-1:45.

Warmup clean and Jerk

*still recovering from Saturday
Keeping it light with volume today.

EMOM Clean & Jerk
185 x 2 reps x 5 min
Rest 1 min
205x1 x 5 min
Rest 1 min
215x1 x 5 min
Rest 1 min
225x1 x 5 min

***0 misses

Rest 10 min

High Bar Back Squat - climbing to 90%
185x5. 205x5. 225x5. 275x2 315x1 325x1 335x1. Stopping there today. Approx 90%.


Rest 10 min

AMRAP 3's x 3. Resting 1 min between
10 Squat clean thruster (115)
10 Box Jump

1st: 1+10
2nd: 1+5
3rd: 1

***took it very easy here. Was surprised. Legs were fine. But my back was still hurting from Sat so took rests throughout. Need back fresh ASAP.

Sun, 12022012

Holy Sore!

Had a useless day.
Lots of business stuff. Quickbooks catch up, budgeting, finance and working on some new things.

Will mobilize a bit and row tonight.

Back at it tomorrow!

Sat , 12012012

CFCV Throwdown

9:15a
WOD 1: 21-15-9
Deadlifts 225
T2B
KB Swings
Time : 5:53. Won my heat. But 8th in WOD. Going first heat sucks. I was way out front in heat, ha no gage and broke wen I shouldn't have. Lessened learned.

11:15
WOD 2: AMRAP 7
7 Burpee Lateral Jumps
9 Power Snatch (95)
11 OHS (95)
Score= 3+2

Not terribly upset with this being how my shoulder has been. It hurt like a bastard this WOD. Not sure i could have done crazy better but feel maybe finished that third round. Oh well, live and you learn.

1p
WOD 3: one running clock
AMRAP3
20 DB thrusters (35)
40 Double Under
Score: judge had me as 30 into 2nd roud complete on DU. But he messed up again as last work out. I finished two full rounds of this.
AMRAP 3 bench press
275x1. 285x1.
*was happy with the 285
AMRAP 3
12 Pull-ups
12 Box jumps (24)
Score: 3 complete rounds
AMRAP 3 Max Clean
225x1 255x1.
* was happy with the clean considering I had zero legs and or breathe.

Finished 7th overall. Unsure with correct scoring if would have pushed me into the the top 6 for final WOD. But prob not.
Next time. Rehab shoulder and hamstring. Keep working on weaknesses and moving forward.