Sat, 041914

am:
A. 3 rep OHS from floor - 7 min
1 minute rest
7 min of muscle ups; teams of 3.
climbed to 100kg for the 3 rep from floor. Was happy with that. Tried 110kg for 1, couldnt stabilize on way down. but some progress 
B. Event 6 from 2013  Lynn and I partners
time: mid 12's believe it was. Decent score in comparison to people who competed last year. but I'm sure all have progressed as we did.  Shoulders were toast. HSPU not good. did 20 to start, then could barely hold up it seemed. 

pm:
A. Snatch!
Had Don in town for weekend.
Worked SqT Snatch
went. . . 60-65-70-75-80-85-90 with no misses!  surprised myself a bit.  then hit 95 and 96kg sqT Snatch...def progress made here. All position for me and what i can handle that day on body. 


96kg

Tuesday, 05212013

Noon Time:

Front Squat - Volume , climbing to some reasonably heavy singles. No belt, no wraps
135x5  185x5  225x5  245x5 255x1  265x1  275x1

WOD with Justin:

AMRAP 10
10 DL @225
10 Box Jump @24" - rebounding

^1 partner goes, then tag other in and so forth.

we completed 7 total rounds + 9 DL
***7 each, plus i got 9 Deadlifts

rest 5

AMRAP 10
10 Burpee Touches
10 T2B

^ same as above
***We got all unbroken, think we finished 6 rounds total each

Afternoon - 4:30p

Did "Annie"   Got 5:13 - Tied old PR

Monday, 05202013

AM:

Event 6 from Regionals w/ Lynn

Finished HSPU at 2:36
Finished T2B at 4:20
Axels was just her, as back was hurt. We wanted to see where would would be. Felt great, just didnt want to push the back.


PM:  Team WOD
AMRAP 18
1k Row - swapping every 250
10 wall walks
30 Front Squats @165 from floor
100 Double Unders

With Casey: Finished 2 complete Rounds

Sunday , 05052013

1st Session : 8am

A. Teams of 4 - :30 On / :30 Off
(Stations)
A. DB Squat Clean (45/30)
B. KB OH Lunges (53/35) - KB in 1 Arm
C. AD - Cal
D. HS Hold (wall)
***if person comes off wall, all stations on team must halt. Only can be working while whomever is on D is up in HS Hold.

REST 6 min

Partner up Guy / Girl

B. AMRAP 4
Rope Climbs

Rest 4 min

Partner up Same Gender
C. AMRAP 5
30' Wheel Barrel
60' Buddy Carry


Rest

2nd Session : Noon @ TUFF

A. Yoke Carry
- practices technique.
Worked up to 500# (yoke itself is 180). Went 40-50ft down and back.

B. Practices tire flips. Worked up to the 650 for some reps.

B.

C. Team WOD

Team of 2
2 rds
50 Pull-ups
14 Tire Flips
50 partner wall balls over rig (using 20# slam ball)

Saturday, 05042013

9a Team Session

A. Strength - Box Squat - Heavy Single
225x5. 275x3 315x1 345x1 365xF.
^ after last night wasn't happening and some reason the bar lower on back killed today. Nothing was comfortable.

B. Team WOD
100 Cleans (135/93)
100 C2B
100 Box Jumps
100 SDHP
100 Burpees

While this is going on, 4k must be rowed. One person on rower at all times. 1 working at a time. Unless row finishes.

Rest

2:30p

A. 3 rds
10 DB Snatches (100/70)
100m Run
Time : 4:53

Rest 10 min

B. Sprint Relays
100m x 4 each. 1:1 ratio
Then 200m x 2. 1:1 ratio

Sat, 04262013

Am Session. 8a Crawley Stadium

Skills: Running Long Jump, Triple Jump

WoD: team of 2
200m Walking Lunge (135 back racked , from ground)
Burpees

^ one lunging, one doing Burpees. Scored as time for 200m + Burpees as total.

Rest 10

Team of 2 Suicides
1 goes to 10 yd line and back tag other in. Then 20,30,40,50,40,30,20,10
Alternating

Rest


Afternoon Session : 2p
Teams of 2. 2 guy 1 girl

20 min to establish 3RM Back Squat
& 3 max attempt pull-ups (all 3, 3 each)

I got 315x3 back squat and pull-ups went 31,35,30
^ no chalk. So no grip. But playing with worse case scenarios.

Recovery Row & Stretch

Sat, 04202013

A. Team WOD - 9a

75 BS 135
50 Pull-ups
25 S to O

75 FS 85
50 Pull-ups
25 S to Oh

75 OHS 65
50 Pull-ups
25 S to OH

Rest


B. 2nd session - 1p

A. GHD - Ball Throws
B. 100' Sprint Races
C. Standing Long Jump 108-114"
D. Triple Jump (from two foot still start) furthest was 28'
E. Run 5k

Sat, 02092013

Holy sore!!! Chief and Clean Complex yesterday messed me up. Legs are tender. Shoulders / chest very sore. The one shoulder is acting up bad once again. Super painful in movement.

Front Squat @20X1
Shooting for Heavy Single
135/155 for reps
185x3.
205-215-225-245-275-295-305(f)
Stopping at the one fail. All felt heavy today.

Front Squat Cluster 1.1.1 x 1 @275# @20X1

Front Squat @75% of todays Max
3x5

Then,
Team WOD. Team of 2. 1 barbell for those movements. Must change out weights. One running clock
7 min - max squat clean Thruster (must catch at bottom, no riding down, once caught feet cannot movement throughout thruster).
6 min - double Deadlift @20X1
5 min - max Height box Jump
4 min - muscle ups
3 min - Burpee touches
2 min - t2b

Scores : 225 sqT (missed 235, bad catch), 405 x2 on DL, 56" Box Jump, 25 Muscle Ups, Then unsure #'s on rest.

Rest 3 Min

AMRAP 5
Airdyne Calories - we got 124
^ brutal


Rest 5 hrs or so

12.1
AMRAP 7 Burpees
Score : 108 Was jumping on 109, beeped right before touched.
^ happy with this. After the Chief yesterday and all that this am. I'm happy. Really want above 115 come opens if we are this. With added weight and injury bs, I will be happy with that improvement.

Saturday, 02022013

Team WOD at CFNH w/ Lynn

3x Down and Back Slam ball throws
50 HSPU
50 Strict Pull-ups
50 Goblet Squats (70/53)
50 Ring Push Ups
100 Walking Lunges (barbell)
200 Double Unders

Time 16:40

Rest 10

Cleans
Singles
135-155-185-205-215-225-245-255
^ stopped there

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.

Wed, 10312012

AM Session:

BS. 185x5 225x5 255x3 275x3
Light. Warming up. Just some light volume.

Team WOD with Lynn @ CFNH
75 cal row (partner holds in Hs hold)
50 Burpee wall balls
50 Slam balls (partner catches)
Flight Simulator (alt partners)
12-9-6 HSPU (before each set, 50m walk with KB oh)
Time 31 min

Rest 10 min

Clean Warmup for tonight.
135x5 x 3.
185 - triples for few sets

Tuesday, 10162012

F U Shoulder!!!
:-(

Strength: 3RM OHS
Went 95-115-135-165-185
Got 185x2 x2. Couldn't get third each time.
Shoulder is worse than been in a while. Shows each OH. As bar isn't even. Gotta fight through it for Saturday then some time off.

WOD: Team of 2 - Jordan and I
AMRAP 15
50 Thrusters (95)
50 Box Jumps (30')
50 KB Swings (70)
75 Cal Row
100 AbMat Sit-ups

Score - 1 complete round + through to box jumps again and we got 24 of th.

Monday, 08202012

Afternoon Session:
HB Back Squat : 225x5. 275x3. 295x3. 305x3. 320x3(pr)

Team WOD - Justin and I
40 Power Cleans (185)
80 Slam Ball (30)
120 Box Jump (24)
800m Sandbag Run (80)
Time: 13:36

Friday

Split Jerk
185x2. 205x2. 225x2. 245x1. 265x(F)x2
275x (F)

Clean Complex
Squat Clean / Front Squat x 2 / Jerk

Wod - team of 2
150 wall balls
100 pullups
50 deads 245#
25 muscle ups

Pm session:
Back Squat - heavy singles. Worked up to 330#. Did two singles there.

Warm up:
EMOM -
6 Burpees
6 Air Squats

9-7-5
Pull Ups
Box Jumps

Team WOD:
(Me and Jordan)

2k Row (250m intervals)
1k run (100m intervals)
175 Abmat Situps
150 Release Pushups
100 20lb Slam Balls

Completed in: 24:40


* I did the last 500m on Row, since couldn't run at all. Then I did the first 125 situps, plus the last 25.  Jordan picked it up huge on the Pushups and Slamballs


Cash Out:
Front and Rear Lever practice.