A. Above knee snatch - 5 sets of 1 rep.
- started at 145, worked up to 160
B. above knee clean & jerk - 5 sets of 1 rep
- 205 straight through
C. Every minute on the minute for 10:00
- 1 snatch @ 155#
- had some stupid misses but I did manage to get a snatch in every minute.
Wednesday, February 27, 2013
Saturday February 23, 2013
Team competition
WOD 1: 7 min AMRAP Cindy
WOD 2: 2 rep max clean
- got 250#
WOD 3: team chipper
WOD 1: 7 min AMRAP Cindy
WOD 2: 2 rep max clean
- got 250#
WOD 3: team chipper
Friday, February 22, 2013
Friday February 22, 2013
100 Step Down Box Jumps @ 30 inches
100 Kettlebell Swings @ 70 lbs
100 Burpees: no jump @ top, hips fully opens
100 Thrusters @ 65 lbs
Time: 27:29. This was brutal. Didn't think I would ever finish the 100 thrusters
100 Kettlebell Swings @ 70 lbs
100 Burpees: no jump @ top, hips fully opens
100 Thrusters @ 65 lbs
Time: 27:29. This was brutal. Didn't think I would ever finish the 100 thrusters
Tuesday February 19, 2013
3 Sets of the following:
20 Kettlebell Swings
20 GH Sit Ups
20 Step Down Box Jumps
8:15
+
rest 10 minutes
+
3 sets of the following:
20 pull ups
20 wall balls
4:32
+
rest 10 minutes
3 sets of the following:
25 Cal Airdyne
50 Burpees no jump @ top
25 Cal Airdyne
50 Burpees no jump @ top
9:43
20 Kettlebell Swings
20 GH Sit Ups
20 Step Down Box Jumps
8:15
+
rest 10 minutes
+
3 sets of the following:
20 pull ups
20 wall balls
4:32
+
rest 10 minutes
3 sets of the following:
25 Cal Airdyne
50 Burpees no jump @ top
25 Cal Airdyne
50 Burpees no jump @ top
9:43
Monday, February 18, 2013
Monday February 18, 2013
2 sets of the following @ 90%: Complete this Please
15 Power Clean and Jerks @ 95 lbs
40 Calories on Airdyne
*Rest 8 minutes*
First set was about 2:10. Second set was 2:29
+
10 sets of the following:
30 seconds of double unders
rest 30 seconds
30 seconds of rowing
rest 30 seconds
I did the rows at a pace of anywhere between 1:30 - 1:40. Double unders varied a lot. Some rounds got as many as 50-60, others more like 30-40.
Sunday February 17, 2013
A. Above Knee Snatch @ 75%, 1 rep x 5 sets, rest 2-3 minutes.
- Worked with 145#. Technique was shit today!
B. Above Knee Clean and Split Jerk @ 75%, 1 rep x 5 sets, rest 2-3 minutes.
- Done with 215#
C. Squat Clean @ 155 lbs, every 20 seconds complete a repetition for 12 minutes.
- This was fun. Got hard in the later rounds
Saturday February16, 2013
I ended up doing the mainstream "Competition" workout today since it featured a few of the same movements as I had in my program. I'm not gonna lie, this was bruital!! Total lung-burner!! I was so disgusted with myself for how much rest I had to take but everyone around me seemed to be experiencing the same thing.
AMRAP 20:00 of...
20 Overhead Squats @ 95#
20 Burpee Pull-Ups
60 Double-Unders
Score was 3 rounds + 13 reps. This was all misery, even the double unders which I can usually do all day!
AMRAP 20:00 of...
20 Overhead Squats @ 95#
20 Burpee Pull-Ups
60 Double-Unders
Score was 3 rounds + 13 reps. This was all misery, even the double unders which I can usually do all day!
Friday February 15, 2013
A. Power Clean, work to a moderate single
- Worked up to 225
B. Split Jerk, work to a single, no more than 250 lbs!
- Worked up to 245
C. Front Squat 20x1, work to tough single, but nowhere near max, plus 80 lbs of chains
- Worked up to 270# (including the 80# of chains)
D. Handstand Push Up practice, complete 3 reps every minute for 10 minutes.
- I actually did 15 minutes. This wasn't too bad once I found an appropriate pace
Wednesday February 13, 2013
A. AMRAP 18 Minutes of the following:
15 Push Press @ 115 lbs
12 Box Jumps @ 24 inches
9 Toes to Bar
- I managed 8 rounds + 20 reps. This was much better than my score from the 2012 Opens. The difference was having a strategy to deliberately break up the Push Presses and TTB's to sustain a steady pace. Goal was to push through the Box Jumps as fast as possible. I'm pretty pleased that I improved by almost a full round. However; this is till not even close to being an elite score, even for Masters. Need to keep attacking these weaknesses.
B. 21-15-9 of the following:
Wall balls
Burps
GHD Sit Ups
- I forget what my score was. 7 minutes and change I think. I did all right on this. I did not go to full depth on the GHD sit-ups because I've experienced back pain each time I have attempted these lately.
Tuesday, February 12, 2013
Tuesday February 12, 2013
A. 20:00 of rowing intervals, :30 @ 1:45 pace, :30 @ 2:05 pace
B. 5 minutes of Double Under practice
I deliberately backed off a bit today. Yesterday's workout beat me up a bit and I know tomorrow's will beat me up some more!
B. 5 minutes of Double Under practice
I deliberately backed off a bit today. Yesterday's workout beat me up a bit and I know tomorrow's will beat me up some more!
Monday February 11, 2013
Snatch Cluster, 1.1 x 4 sets
- Only worked up to 165#. Technique felt off today and I could tell that I was just not being strong enough in the receiving position.
Clean & Jerk @ 80%, 1 rep x 5 sets
- Worked up to 205#
Squat Snatch @ 115#, every minute complete 3 unbroken repetitions x 15 minutes
- Finally got my snatch formed dialed in and I did OK with these. All reps were touch and go with no misses.
- Only worked up to 165#. Technique felt off today and I could tell that I was just not being strong enough in the receiving position.
Clean & Jerk @ 80%, 1 rep x 5 sets
- Worked up to 205#
Squat Snatch @ 115#, every minute complete 3 unbroken repetitions x 15 minutes
- Finally got my snatch formed dialed in and I did OK with these. All reps were touch and go with no misses.
Sunday, February 10, 2013
Sunday February 10, 2013
3 rounds of....
15 Front Squats @ 75 lbs
10 Chest to Bar Pull Ups
15 Box Jumps @ 24 inches
10 Ring Dips
15 Overhead Squats @ 75 lbs
10 Regular Pull Ups
15 Burpees
10 Handstand Push Ups
20 Calories Row
*Rest 4 minutes between sets*
10 Chest to Bar Pull Ups
15 Box Jumps @ 24 inches
10 Ring Dips
15 Overhead Squats @ 75 lbs
10 Regular Pull Ups
15 Burpees
10 Handstand Push Ups
20 Calories Row
*Rest 4 minutes between sets*
- I did great on this workout EXCEPT for the goddamn HSPU's!!! I was about 4:00 into each round when I got to the HSPU's and those cost me an insane amount of time. Form was awful and I had no strength in my shoulders after the Burpees, Pull-Ups and OHS's. This is such an embarrassing weakness I am going to try to attack this every week. I don't even care if it's too late to improve before Opens. I'm just sick and tired of being so bad at these.
- Times were 5:58, 7:22, 7:53
- Times were 5:58, 7:22, 7:53
Friday February 8, 2013
A. Strict Press: Work to heavy single
- Worked to 155# (not a PR). Missed @ 160#. I am really just awful at these and have hardly improved at all since 2008! Just need to work them more consistently I guess.
B. For 10:00 complete 1 Power Clean + 2 Push Jerks every minute on the minute.
- Started at 185#, finished at 205#. These felt pretty good any I maybe could have gone a little heavier.
C. For time...
- 35 KB Swings @ 70#, 35 Burpees, 40 Cal Airdyne
- Time 5:02. I feel like I did really well on this. Got the swings unbroken and did the burpees at a good steady pace.
- Worked to 155# (not a PR). Missed @ 160#. I am really just awful at these and have hardly improved at all since 2008! Just need to work them more consistently I guess.
B. For 10:00 complete 1 Power Clean + 2 Push Jerks every minute on the minute.
- Started at 185#, finished at 205#. These felt pretty good any I maybe could have gone a little heavier.
C. For time...
- 35 KB Swings @ 70#, 35 Burpees, 40 Cal Airdyne
- Time 5:02. I feel like I did really well on this. Got the swings unbroken and did the burpees at a good steady pace.
Wednesday, February 6, 2013
Wednesday February 6, 2013
My back is definitely feeling the Deadlifts from yesterday's workout!! The good news is that it's not the same kind of pain that I was feeling when my back was out of alignment. It's more like the "good sore" that I would feel after an intense training session with D/L's.
Anyway, despite my soreness I was determined to get into the gym and attack today's workouts. I never like to follow a bad training day with a REST day, lol!
A. Max Cal Airdyne for 10:00
- Total Cals: 230. Given that this was my first shot at this, I feel OK with the result. The strategy of :30 at a hard pace and :30 at a slight backoff pace served me well. Next time, I will try to sustain a harder pace on the back-off intervals. The positive thing is that I felt like I had a little left in the tank.....not a ton but a little!
B. AMRAP 12:00 of the following...
- 12 Shoulder to overhead @ 115#
- 8 Toes to Bar
- 4 burpees
- Talk about a workout that does not favor my strengths!!...wow! The push-presses concerned me the most. I know that I have a hard time with that many reps at this weight. If I had been Masters eligible last year, the 18:00 WOD with the push-presses probably would have cost me a shot at the Games.
- I deliberately broke up the push-presses and TTB's right from the start and made it possible to sustain a moderate but steady pace.
- Final score was 7 rounds plus 4 reps. I am pretty pleased with this result. Not world class or anything but good for me considering that these are not real strong movements for me.
Anyway, despite my soreness I was determined to get into the gym and attack today's workouts. I never like to follow a bad training day with a REST day, lol!
A. Max Cal Airdyne for 10:00
- Total Cals: 230. Given that this was my first shot at this, I feel OK with the result. The strategy of :30 at a hard pace and :30 at a slight backoff pace served me well. Next time, I will try to sustain a harder pace on the back-off intervals. The positive thing is that I felt like I had a little left in the tank.....not a ton but a little!
B. AMRAP 12:00 of the following...
- 12 Shoulder to overhead @ 115#
- 8 Toes to Bar
- 4 burpees
- Talk about a workout that does not favor my strengths!!...wow! The push-presses concerned me the most. I know that I have a hard time with that many reps at this weight. If I had been Masters eligible last year, the 18:00 WOD with the push-presses probably would have cost me a shot at the Games.
- I deliberately broke up the push-presses and TTB's right from the start and made it possible to sustain a moderate but steady pace.
- Final score was 7 rounds plus 4 reps. I am pretty pleased with this result. Not world class or anything but good for me considering that these are not real strong movements for me.
Tuesday, February 5, 2013
Tuesday February 5, 2013
A. Front Squat: Work to heavy single
- Worked to 245#. These felt decent today.
B. 10 Rounds of
- 2 Deadlift @ 335#
- 4 HSPU
- This was supposed to be 365# D/L and 8 HSPU's
- Even being scaled, this was a total fucking disaster. Probably one of the most humbling workouts I have ever done. Felt like it was my first day of CrossFit today. It was really that fucking bad.
- Time: 19:05 (Not 9:05, NineTEEN zero five!!!!!)
- Worked to 245#. These felt decent today.
B. 10 Rounds of
- 2 Deadlift @ 335#
- 4 HSPU
- This was supposed to be 365# D/L and 8 HSPU's
- Even being scaled, this was a total fucking disaster. Probably one of the most humbling workouts I have ever done. Felt like it was my first day of CrossFit today. It was really that fucking bad.
- Time: 19:05 (Not 9:05, NineTEEN zero five!!!!!)
Monday, February 4, 2013
Monday February 4, 2013
A. Snatch: Work up to 90% of best Snatch
- Worked up to 190#
- OK, so no my best Snatch is not 210#, lol! However; I felt great today. Better than I've felt in a while on the Snatch. I hit 185 like it was nothing. My one and only miss was my first attempt at 190 and it was because I was thinking too much and not aggressive enough. Second attempt felt really smooth and easy. No step forward, no awkward internal rotation of my shoulders.
B. Clean and Jerk: Work up to 90% of best C&J
- Worked up to 250# but missed on the jerk part of both attempts. I can definitely get this but I didn't push it. The 250# on the clean is actually a 5# PR for me!!
C. 3 Rounds of...
- :30 No push-up burpees
- :30 Hang Pwr Clean @ 115#
- :30 Airdyne Cals
- Burpees were about 18 per round, Cleans 18-20 per round and Airdyne Cals about 18 per round. The Airdyne bit was not real fun
D. 2 rounds of 500M Row @ 97%
- Rounds were 1:33 and 1:35. Not sure if this was a 97% effort. Maybe needed to go a bit harder on these.
- Worked up to 190#
- OK, so no my best Snatch is not 210#, lol! However; I felt great today. Better than I've felt in a while on the Snatch. I hit 185 like it was nothing. My one and only miss was my first attempt at 190 and it was because I was thinking too much and not aggressive enough. Second attempt felt really smooth and easy. No step forward, no awkward internal rotation of my shoulders.
B. Clean and Jerk: Work up to 90% of best C&J
- Worked up to 250# but missed on the jerk part of both attempts. I can definitely get this but I didn't push it. The 250# on the clean is actually a 5# PR for me!!
C. 3 Rounds of...
- :30 No push-up burpees
- :30 Hang Pwr Clean @ 115#
- :30 Airdyne Cals
- Burpees were about 18 per round, Cleans 18-20 per round and Airdyne Cals about 18 per round. The Airdyne bit was not real fun
D. 2 rounds of 500M Row @ 97%
- Rounds were 1:33 and 1:35. Not sure if this was a 97% effort. Maybe needed to go a bit harder on these.
Saturday, February 2, 2013
Saturday February 2, 2013
A. 5 sets of the following...
- 3 muscle ups, 5 step down box jumps @ 30", 15 push press @ 95#
- each round took about :45
B. 5 sets of the following
- 10 chest to bar pull-ups
- 20 Airdyne cals
- not sure how long these rounds took. Somewhere around 1:30. Did a little better on the CTBs today.
C. 5 sets ...
- 10 balls slams @ 25#
- 10 club bell swipes
- 30 double Unders
D. Dumbbell snatches - heavy singles
- worked up to 100#. I have total respect for Regionals competitors who had to do this WOD last year lol!
- 3 muscle ups, 5 step down box jumps @ 30", 15 push press @ 95#
- each round took about :45
B. 5 sets of the following
- 10 chest to bar pull-ups
- 20 Airdyne cals
- not sure how long these rounds took. Somewhere around 1:30. Did a little better on the CTBs today.
C. 5 sets ...
- 10 balls slams @ 25#
- 10 club bell swipes
- 30 double Unders
D. Dumbbell snatches - heavy singles
- worked up to 100#. I have total respect for Regionals competitors who had to do this WOD last year lol!
Friday February 1, 2013
A. Strict press cluster 1.1.1.1 x 4 sets
-125,135,140,145
B. Power snatch 2 reps every :30 x 7 minutes
- took it easy on these today and did 115# trying to dial in form
C. 20 power snatch @ 95#, 500M row
Time : 2:56
-125,135,140,145
B. Power snatch 2 reps every :30 x 7 minutes
- took it easy on these today and did 115# trying to dial in form
C. 20 power snatch @ 95#, 500M row
Time : 2:56
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