Opens WOD 14.1
10:00 AMRAP of 30 Double Unders, 15 Snatches @ 75#
- Score was 313 reps. Same score as 2011. This was a big disappointment. Snatches got really hard the last 2+ rounds. Shit, so did the double unders for that matter. So pissed to land 2 reps short of 7 rounds. I will do this again on Sunday and I will get 7 rounds if it kills me!!!
Friday, February 28, 2014
Thursday February 27, 2014
30:00 Airdyne
- :30 @ light recovery pace, :30 @ 300 Watt Pace
Also did some foam rolling and stretching
- :30 @ light recovery pace, :30 @ 300 Watt Pace
Also did some foam rolling and stretching
Monday February 24, 2014
A. Split Jerk, work to a moderate single.
- Worked to 225
B. Power Clean, work to a moderate single.
- Also 225
C. High Bar Back Squat @ 20x1, 2 reps @ 55% x 8 sets, on the minute, every minute.
- 185#
Practiced CTB pull-ups after workout and managed to strain my brachialis tendon. Really hope it's nothing but it was pretty sore right when I did it.
- Worked to 225
B. Power Clean, work to a moderate single.
- Also 225
C. High Bar Back Squat @ 20x1, 2 reps @ 55% x 8 sets, on the minute, every minute.
- 185#
Practiced CTB pull-ups after workout and managed to strain my brachialis tendon. Really hope it's nothing but it was pretty sore right when I did it.
Sunday February 23, 2014
Did some Bar Muscle Up Practice, then did...
5 Rounds of:
10 Pistols(5 ea side)
10 T2B/V snaps/ Pull ups- based on skill level
10 Box Jumps
200 M run
Time was 13:23
Saturday February 22, 2014
AMRAP 16 Minutes of the following:
30 Clean and Jerks @ 95/65
30 Touch Target Burpees 6 inch
30 Clean and Jerks @ 135/95
30 Touch Target Burpees 6 inch
30 Clean and Jerks @ 195/135
30 Touch Target Burpees 6 inch
30 Clean and Jerks @ 95/65
30 Touch Target Burpees 6 inch
30 Clean and Jerks @ 135/95
30 Touch Target Burpees 6 inch
30 Clean and Jerks @ 195/135
30 Touch Target Burpees 6 inch
- Got 13 reps @ 195#. Really disappointed with this result. Maybe came out a bit too fast on the first set of C&J's and Burpees. Finished these in under 4:00! Really blew up on the 135# C&J's as I did singles the whole way through and took waayyy too long between reps.
Friday February 21, 2014
A. Split Jerk @ 185 lbs/125 lbs, on the minute, every minute x 10 minutes x 1 rep
B. 3 reps on the minute, every minute on the minute x 8 minutes of Bar Muscle Ups
- Got my 3 reps in every round but 2 I think. Couldn't connect them though. Had to do singles
C1. Pendalay Barbell Bent Over Row, 6-8 reps x 3 sets, rest 1 minute.
C2. Hand Release Push Ups AMRAP x 25 seconds x 3 sets, rest 1 minute.
B. 3 reps on the minute, every minute on the minute x 8 minutes of Bar Muscle Ups
- Got my 3 reps in every round but 2 I think. Couldn't connect them though. Had to do singles
C1. Pendalay Barbell Bent Over Row, 6-8 reps x 3 sets, rest 1 minute.
C2. Hand Release Push Ups AMRAP x 25 seconds x 3 sets, rest 1 minute.
Thursday, February 20, 2014
Wednesday February 20, 2014
2 Sets of the following:
100 Calorie Airdyne @ 85%, rest as long as it takes you, 1:1 interval
+
Rest as needed between sets
3:00 , 4:00. Used Different Airdynes and I swear they accumulated calories differently. I did go slower 2nd set but not THAT much slower!
+
3 Sets of the following:
Row 750 meters @ 85%, rest as long as it takes you, 1:1 intervals
- 2:28, 2:33, 2:35
+
Rest as needed between sets
+
400 Double Unders for Quality + Time
-7:18. Tried to break into 10 sets of 40 and rest no more than :15 between sets. Worked OK for the most part. I finished about right where I thought I would.
100 Calorie Airdyne @ 85%, rest as long as it takes you, 1:1 interval
+
Rest as needed between sets
3:00 , 4:00. Used Different Airdynes and I swear they accumulated calories differently. I did go slower 2nd set but not THAT much slower!
+
3 Sets of the following:
Row 750 meters @ 85%, rest as long as it takes you, 1:1 intervals
- 2:28, 2:33, 2:35
+
Rest as needed between sets
+
400 Double Unders for Quality + Time
-7:18. Tried to break into 10 sets of 40 and rest no more than :15 between sets. Worked OK for the most part. I finished about right where I thought I would.
Wednesday, February 19, 2014
Tuesday February 17, 2014
A. High Bar Back Squat, 2 reps on the minute, every minute x 10 minutes @ 50% plus chains, concentrate on speed of the movement.
- 185# + chains
B. 3 Sets of the following:
25 Thrusters @ 95/65
Row 300 Meters
Rest 12 Minutes between Sets
- 1:50, 1:51, 1:54
- Thrusters were nowhere near as bad as I thought. I need to stop being afraid of this movement. Rowed at a pretty good pace all 3 rounds without using foot straps.
- 185# + chains
B. 3 Sets of the following:
25 Thrusters @ 95/65
Row 300 Meters
Rest 12 Minutes between Sets
- 1:50, 1:51, 1:54
- Thrusters were nowhere near as bad as I thought. I need to stop being afraid of this movement. Rowed at a pretty good pace all 3 rounds without using foot straps.
Monday, February 17, 2014
Monday February 17, 2014
A. Above Knee Hang Power Snatch, work to single. Ten Minute Time Limit. No More than 80%.
- Worked up to 160
B. Above Knee Squat Clean, work to single. Ten Minute Time Limit. No More than 80%.
- Worked with 205#. Forgot that these were above the knee so every rep was from the floor
C. Close Grip Bench Press, on the minute, every minute x 8 minutes @ 80% x 2 reps.
D. 2 Unbroken Muscle Ups x 5 minutes, on the minute, every minute x 5 minutes.
- Actually did unbroken sets of 3 that felt fairly easy today.
E. 8 Sets of the following:
6 Fast Kipping Handstand Push Ups
rest 30 seconds
6 Fast Chest to Bar Pull Ups
rest 30 seconds
- Got through these all unbroken and with Butterfly CTB's. However; I mentally turned off the clock as I was giving myself far more than :30 rest in some rounds.
- Worked up to 160
B. Above Knee Squat Clean, work to single. Ten Minute Time Limit. No More than 80%.
- Worked with 205#. Forgot that these were above the knee so every rep was from the floor
C. Close Grip Bench Press, on the minute, every minute x 8 minutes @ 80% x 2 reps.
D. 2 Unbroken Muscle Ups x 5 minutes, on the minute, every minute x 5 minutes.
- Actually did unbroken sets of 3 that felt fairly easy today.
E. 8 Sets of the following:
6 Fast Kipping Handstand Push Ups
rest 30 seconds
6 Fast Chest to Bar Pull Ups
rest 30 seconds
- Got through these all unbroken and with Butterfly CTB's. However; I mentally turned off the clock as I was giving myself far more than :30 rest in some rounds.
Saturday February 15, 2014
AMRAP 20 Minutes of the following:
5 Power Cleans @ 145 lbs/100 lbs
10 Toes to Bar
15 Wall Balls @ 20/14 lbs
5 Power Cleans @ 145 lbs/100 lbs
10 Toes to Bar
15 Wall Balls @ 20/14 lbs
- 10 rounds + 18 reps. 17 reps better than when I did this in the 2011 Opens. Still disappointed that I didn't do better. Toes to Bar screwed me on this workout. The Cleans and Wall-Balls were not too bad.
Friday February 14, 2014
A. 20 Minutes on the Clock for the following: Light Work
Split Jerk Cluster @ 60% to 70% 2 reps on the minute, every minute x 10 minutes.
- Worked with 185
B. 7 Sets of the following: 12 Minutes Total
1 Squat Snatch + 4 Overhead Squats @ 185 lbs/115-130 lbs, every 90 seconds complete this complex.
- Failed miserably at these today and it pissed me off. Ended up doing about 5 sets with only 165. Had a ton of misses with 185 and even 175. I am so inconsistent with this lift.
C. Row 100 Meters x 10 Sets, rest 50 seconds, 100% effort
Split Jerk Cluster @ 60% to 70% 2 reps on the minute, every minute x 10 minutes.
- Worked with 185
B. 7 Sets of the following: 12 Minutes Total
1 Squat Snatch + 4 Overhead Squats @ 185 lbs/115-130 lbs, every 90 seconds complete this complex.
- Failed miserably at these today and it pissed me off. Ended up doing about 5 sets with only 165. Had a ton of misses with 185 and even 175. I am so inconsistent with this lift.
C. Row 100 Meters x 10 Sets, rest 50 seconds, 100% effort
Thursday, February 13, 2014
Saturday February 8, 2014
WOD 1
8 MINUTES FOR BOTH PARTNERS TO FIND A MAX CLEAN COMPLEX
• Clean (any variation)
• Hang Squat
• Front Squat
• 2 JERKS
-Bar cannot be dropped until last jerk for complex to count
WOD 2- 3 MINUTES MAX Front Squats 155/95, 135/80, 115/65
The front squats will be scored as a separate WOD. The three minutes will begin as soon as the 8 minutes is complete for the complex. Athletes will be responsible for adjusting their weight for the front squats.
- We got 440 on the Clean complex (2nd place) and hit 87 reps for Front Squats (1st)
WOD 3
9 minute AMRAP-Partner A completes a full round then partner B completes a round, continue alternating.
3 Burpee Box Jump Overs, 6 Deadlifts, 9 Chest to Bar
Masters- 24”/20”185/115, Pull Ups
- Kevin and I killed this one. Got 14 + 8 rounds which was good for 2nd. Kevin lost his grip a bit on the CTB's and that cost us a bit but still proud of how we did.
WOD 4- RX and Masters
5 Rounds for Time (10 Minute Cap)
10 Snatches
20 Toes to Bar
Masters-115/ 65
- Tough WOD. We tied for first but should have had 1st outright. I absolutely sucked on Toes to Bars. Form was hideous. I was piking my kip instead of going Knee to Elbows and kicking to bar. Oh well. I'll practice and get better. Snatches were done in sets of 5 and didn't give me too much trouble at this weight
Floater WOD was team 2K row which we did in 6:28 (2nd place)
8 MINUTES FOR BOTH PARTNERS TO FIND A MAX CLEAN COMPLEX
• Clean (any variation)
• Hang Squat
• Front Squat
• 2 JERKS
-Bar cannot be dropped until last jerk for complex to count
WOD 2- 3 MINUTES MAX Front Squats 155/95, 135/80, 115/65
The front squats will be scored as a separate WOD. The three minutes will begin as soon as the 8 minutes is complete for the complex. Athletes will be responsible for adjusting their weight for the front squats.
- We got 440 on the Clean complex (2nd place) and hit 87 reps for Front Squats (1st)
WOD 3
9 minute AMRAP-Partner A completes a full round then partner B completes a round, continue alternating.
3 Burpee Box Jump Overs, 6 Deadlifts, 9 Chest to Bar
Masters- 24”/20”185/115, Pull Ups
- Kevin and I killed this one. Got 14 + 8 rounds which was good for 2nd. Kevin lost his grip a bit on the CTB's and that cost us a bit but still proud of how we did.
WOD 4- RX and Masters
5 Rounds for Time (10 Minute Cap)
10 Snatches
20 Toes to Bar
Masters-115/ 65
- Tough WOD. We tied for first but should have had 1st outright. I absolutely sucked on Toes to Bars. Form was hideous. I was piking my kip instead of going Knee to Elbows and kicking to bar. Oh well. I'll practice and get better. Snatches were done in sets of 5 and didn't give me too much trouble at this weight
Floater WOD was team 2K row which we did in 6:28 (2nd place)
Thursday February 13, 2014
High Bar Back Squat with Chains
- 1 rep @ 80% EMOM for 6:00
- 245 + chains
AMRAP 12 Minutes of the following @ 90%:
6 Deadlifts @ 155/105 lbs
9 Hand Release Push Ups
12 Box Jumps @ 24/20
- 11 rounds + 6
+
Rest 18 Minutes
+
AMRAP 12 Minutes of the following @ 90%:
3 Clean and Jerks @ 135/95
6 Lateral Burpees
12 Chest to Bar Pull Ups
Every 2 Rounds Completed add 10 lbs to your barbell
- 1 rep @ 80% EMOM for 6:00
- 245 + chains
AMRAP 12 Minutes of the following @ 90%:
6 Deadlifts @ 155/105 lbs
9 Hand Release Push Ups
12 Box Jumps @ 24/20
- 11 rounds + 6
+
Rest 18 Minutes
+
AMRAP 12 Minutes of the following @ 90%:
3 Clean and Jerks @ 135/95
6 Lateral Burpees
12 Chest to Bar Pull Ups
Every 2 Rounds Completed add 10 lbs to your barbell
- 6 + 10. CTB's were not sharp today and burpees crushed me.
Afterwards practiced Butterfly CTB's and FINALLY got them!! Did a few sets of 5 crisp reps!! The difference was kicking DOWN as hard as I could.
Monday February 10, 2014
A. Above Knee Hang Power Snatch @ 80% per set, 3-3-2-2-1-1, rest 1:30.
- 145 for 3, then 155
B. Above Knee Squat Clean, 225 lbs/145 lbs, 2 reps x 5 sets, rest 1:30.
C. Push Press, on the minute, every minute for 6 minutes x 1 rep @ 90%
You may drop repetitions between.
- 195
C. 4 Sets of the following:
20 Bar Facing Burpees
15 Overhead Squats @ 95/65
4-5 Muscle Ups
Rest 4-5 Minutes between sets
-2:30-2:45
- 145 for 3, then 155
B. Above Knee Squat Clean, 225 lbs/145 lbs, 2 reps x 5 sets, rest 1:30.
C. Push Press, on the minute, every minute for 6 minutes x 1 rep @ 90%
You may drop repetitions between.
- 195
C. 4 Sets of the following:
20 Bar Facing Burpees
15 Overhead Squats @ 95/65
4-5 Muscle Ups
Rest 4-5 Minutes between sets
-2:30-2:45
Monday February 3rd, 2014
A. High Bar Back Squat, 80%, 10 sets of 1 rep, rest 1 minute between sets.
-265#
B. 3 Sets of the following:
20 Thrusters @ 95/65
25 Regular Burpees
Rest 12 Minutes or 4 times greater where you finish at
- 1:45 on first, not sure on 2nd and 3rd
-265#
B. 3 Sets of the following:
20 Thrusters @ 95/65
25 Regular Burpees
Rest 12 Minutes or 4 times greater where you finish at
- 1:45 on first, not sure on 2nd and 3rd
Friday February 7, 2014
A. 20 Minutes on the Clock for the following: Light Work
Behind the Neck Split Jerks Lightweight, 1.1 x 5 sets, rest as needed.
- Worked with 225
B. 5 Sets of the following:
5 Squat Clean Thrusters, rest 1:30 between sets @ 185-205 lbs/135-155 lbs, you can drop each repetition
First 4 sets @ 185#, last @ 195#.
C. For Time of the following:
35 Burpees Touch Target
15 Muscle Ups
- 5:20. Did all singles on the muscle-ups.
Behind the Neck Split Jerks Lightweight, 1.1 x 5 sets, rest as needed.
- Worked with 225
B. 5 Sets of the following:
5 Squat Clean Thrusters, rest 1:30 between sets @ 185-205 lbs/135-155 lbs, you can drop each repetition
First 4 sets @ 185#, last @ 195#.
C. For Time of the following:
35 Burpees Touch Target
15 Muscle Ups
- 5:20. Did all singles on the muscle-ups.
Monday, February 10, 2014
Tuesday, February 4th
AMRAP 10 Minutes @ Aerobic 90% Paced:
10 Power Cleans @ 115/80 lbs
30 Double Unders
- Don't remember what I got here. 8 or 9 plus something(??)
+
Rest 15 Minutes
+
AMRAP 10 Minutes of the following @ Aerobic 90% Based:
8 Squat Snatches @ 95/65
8 Chest to Bar Pull Ups
8 Box Jumps @ 24/20 inches
- Again I don't remember what I got but this one was rough for me.
10 Power Cleans @ 115/80 lbs
30 Double Unders
- Don't remember what I got here. 8 or 9 plus something(??)
+
Rest 15 Minutes
+
AMRAP 10 Minutes of the following @ Aerobic 90% Based:
8 Squat Snatches @ 95/65
8 Chest to Bar Pull Ups
8 Box Jumps @ 24/20 inches
- Again I don't remember what I got but this one was rough for me.
Sunday, February 2, 2014
Sunday February 2, 2014
A. Snatch, 1 rep x 10 minutes, on the minute, every minute @ 175-195 lbs/105-120 lbs
- Got all 10 rounds @ 175. Very happy with this. My snatch has been really, really off lately and I was not all that confident about being able to get 175 with any consistency. Only 2 misses on this.
B. Squat Clean, 1 rep x 10 minutes, on the minute, every minute @ 205-225 lbs/130-150 lbs
B. Squat Clean, 1 rep x 10 minutes, on the minute, every minute @ 205-225 lbs/130-150 lbs
- Made all 10 attempts with 225. This is becoming a pretty easy weight for me.
C. 5 Push Press touch n go x 5 sets, on the minute, every minute.
You choose weight to perform during sets
C. 5 Push Press touch n go x 5 sets, on the minute, every minute.
You choose weight to perform during sets
- I was pretty smoked by the time I got to these. ONly worked up to 165# and even that felt tough for 5 reps.
D. 3 Sets of the following @ 90%:
Row 500 Meters
20 Toes to Bar
20 Hand Release Push Ups
Rest 3 minutes between sets
D. 3 Sets of the following @ 90%:
Row 500 Meters
20 Toes to Bar
20 Hand Release Push Ups
Rest 3 minutes between sets
- First set roughly 3:00, second 3:30 and last 3:45. TTB's got me big time. COuldn't get through them unbroken, not even close. And when I lost my kip it was gone for good!!!
Saturday February 1, 2014
AMRAP 15 Minutes of the following:
50 Overhead Squats @ 95/65
50 Lateral Burpees
50 Front Squats @ 95/65
50 Lateral Burpees
50 Back Squats @ 95/65
50 Lateral Burpees
- Got through either 38 or 42 of the back squats, I forget. Really was hoping to get through all 50. I just ended up being too slow and too many breaks on the Burpees. They seemed to take forever!! Was feeling great on the OHS's and got finished with those in under 2:00. Front Squats felt pretty painfiul and I broke into 5 sets of 10. Back squats weren't as bad as the FS's but my legs were still pretty tired. This WOD was a good mental test.
50 Overhead Squats @ 95/65
50 Lateral Burpees
50 Front Squats @ 95/65
50 Lateral Burpees
50 Back Squats @ 95/65
50 Lateral Burpees
- Got through either 38 or 42 of the back squats, I forget. Really was hoping to get through all 50. I just ended up being too slow and too many breaks on the Burpees. They seemed to take forever!! Was feeling great on the OHS's and got finished with those in under 2:00. Front Squats felt pretty painfiul and I broke into 5 sets of 10. Back squats weren't as bad as the FS's but my legs were still pretty tired. This WOD was a good mental test.
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