5 reps at 215
5 reps as 235
3 reps at 245
3 reps at 265
3 reps at 285
B. dead lift emom for 10:00
2 reps at 305
C. Row 1k
50 box jumps
Row 1k
Time was 9:49
Monday, April 28, 2014
Sunday April 27,2014
Groton road race
-5k time was 23:09. This was significantly off my time from last year which is a bummer but I really wasn't going all out so not too worried about it.
Saturday April 26, 2014
A. Back Squat @ 30x1 @ 50% plus 40 lbs of chains, 2 reps x 6 sets, rest 1 minute.
B. Snatch Complex: 1 Snatch Deadlift + 1 Snatch Pull from Mid Thigh Position x 4 sets, rest 1:30 between sets.
Used only 165#
Use between 100%-110% of your best snatch for this complex
C. 12 Minute AMRAP of the following @ 85%:
Row 1200 Meters
25 Burpee Box Jumps @ 24/20 inches
AMRAP Remaining Time Meters on Rower
- 1425 meters
B. Snatch Complex: 1 Snatch Deadlift + 1 Snatch Pull from Mid Thigh Position x 4 sets, rest 1:30 between sets.
Used only 165#
Use between 100%-110% of your best snatch for this complex
C. 12 Minute AMRAP of the following @ 85%:
Row 1200 Meters
25 Burpee Box Jumps @ 24/20 inches
AMRAP Remaining Time Meters on Rower
- 1425 meters
Friday, April 25, 2014
Friday April 25, 2014
"Christine"
3 Rounds for time of
-500M Row, 12 Bodyweight (185#) Deadlift, 21 Box Jumps
- Time = 8:32....new PR by 1 whole second!! Pretty happy with this. As beat up and shitty as I feel, I still managed to break a PR that I set a year and a half ago. Maybe I haven;t fallen off as far as I thought, lol! I have always loved this workout!
3 Rounds for time of
-500M Row, 12 Bodyweight (185#) Deadlift, 21 Box Jumps
- Time = 8:32....new PR by 1 whole second!! Pretty happy with this. As beat up and shitty as I feel, I still managed to break a PR that I set a year and a half ago. Maybe I haven;t fallen off as far as I thought, lol! I have always loved this workout!
Thursday April 24, 2014
A. High Bar BS
- 5-3-1-3-5
- Did 225, 250, 280
B. Front Squat
- 4 sets of 4 reps @ 70%
- Used 185, 190, 195, 195
- I learned that you should never do FS's when experiencing AC joint pain. Holy shit my shoulder is on fire! I mean this is the most it's hurt in a loong time. I am going to need to shut it down for a while!!
- 5-3-1-3-5
- Did 225, 250, 280
B. Front Squat
- 4 sets of 4 reps @ 70%
- Used 185, 190, 195, 195
- I learned that you should never do FS's when experiencing AC joint pain. Holy shit my shoulder is on fire! I mean this is the most it's hurt in a loong time. I am going to need to shut it down for a while!!
Tuesday April 15, 2014
5 sets of
- Run -200M, 20 Air Squats, Rest 1:30
5 Sets of
- Row 250, 10 Box Jumps, Rest 1:30
5 Sets of
- 40 Double Unders, 25 sit-ups, Rest 1:30
- Run -200M, 20 Air Squats, Rest 1:30
5 Sets of
- Row 250, 10 Box Jumps, Rest 1:30
5 Sets of
- 40 Double Unders, 25 sit-ups, Rest 1:30
Wednesday, April 23, 2014
Wednesday April 23, 2014
12 Sets of the following:
30 Seconds of Row @ 90%
30 Seconds of Row @ 50%
+
Mobility x 10 Minutes
+
10 Sets of the following:
30 Seconds of Double Unders
30 Seconds of Step Down Box Jumps
+
Mobility x 10 Minutes
+
12 Sets of the following:
30 Seconds of Airdyne @ 90%
30 Seconds of Airdyne @ 50%
30 Seconds of Row @ 90%
30 Seconds of Row @ 50%
+
Mobility x 10 Minutes
+
10 Sets of the following:
30 Seconds of Double Unders
30 Seconds of Step Down Box Jumps
+
Mobility x 10 Minutes
+
12 Sets of the following:
30 Seconds of Airdyne @ 90%
30 Seconds of Airdyne @ 50%
Monday April 21, 2013
Masters Qualifier #4
At long last my 2014 season ends today. Last workout is 100 Pull-Ups, 100 Wall-Balls
I planned to do sets of 10 pull-ups for as long as possible and then just grind through as best as I could after that. Did about 3 or 4 sets of 10 unbroken and then after that it was a blur. I guess I did OK getting through the pull-ups. The wall-balls, which are actually a strength of mine were pretty miserable. Did a set of 25 to start and then some 15's. Mostly 10's after that. I was disappointed that I let the ball drop twice in my last 15 reps!! No excuse for that but I was having trouble just pushing the ball up past the target line.
At the end I was wasted. Took about 5-10 minutes to stand up. My time of 10:09 was good enough for 33rd in the world. Not bad at all but I really should have pushed harder at the end to break 10:00. I told myself that I will never let up again right before the finish line. That is clearly the difference between winning and losing in a lot of these situations.
At long last my 2014 season ends today. Last workout is 100 Pull-Ups, 100 Wall-Balls
I planned to do sets of 10 pull-ups for as long as possible and then just grind through as best as I could after that. Did about 3 or 4 sets of 10 unbroken and then after that it was a blur. I guess I did OK getting through the pull-ups. The wall-balls, which are actually a strength of mine were pretty miserable. Did a set of 25 to start and then some 15's. Mostly 10's after that. I was disappointed that I let the ball drop twice in my last 15 reps!! No excuse for that but I was having trouble just pushing the ball up past the target line.
At the end I was wasted. Took about 5-10 minutes to stand up. My time of 10:09 was good enough for 33rd in the world. Not bad at all but I really should have pushed harder at the end to break 10:00. I told myself that I will never let up again right before the finish line. That is clearly the difference between winning and losing in a lot of these situations.
Sunday April 20, 2014
Masters Qualifier Workout #3 - 3 RFT of 50 Cal Row, 15 HSPU, 50 Double Unders
- I approached this WOD knowing that it would crush any remaining hopes I had of finishing at a respectable place, never mind the top 20!! But I also approached it with a good attitude with the thought that I'd try to do my best, get a good workout in and set a benchmark for improvement over the next year.
- No mystery here - this was all about the HSPU and quite honestly I rowed at a leisurely pace knowing that a few seconds from a faster row was not going to make this workout! First round I started off with sets of 3 which quickly became 2 and then singles the rest of the way.
- Although my time was pathetic (21:22, 130th place worldwide) I actually feel like I did OK for me. I just have to get better at HSPU's, HAVE TO. If not, I can pretty much forget about competing at an elite level. I'm going to make it my obsession to get better at these over the next year.
- I approached this WOD knowing that it would crush any remaining hopes I had of finishing at a respectable place, never mind the top 20!! But I also approached it with a good attitude with the thought that I'd try to do my best, get a good workout in and set a benchmark for improvement over the next year.
- No mystery here - this was all about the HSPU and quite honestly I rowed at a leisurely pace knowing that a few seconds from a faster row was not going to make this workout! First round I started off with sets of 3 which quickly became 2 and then singles the rest of the way.
- Although my time was pathetic (21:22, 130th place worldwide) I actually feel like I did OK for me. I just have to get better at HSPU's, HAVE TO. If not, I can pretty much forget about competing at an elite level. I'm going to make it my obsession to get better at these over the next year.
Friday April 18, 2014
Masters Qualifier Workouts
#1 Max Clean
- Worked up to 275#, a 10# PR!!!! Lift was ugly but I stood up with it. I did a split clean
#2 "Amanda" 9-7-5 of Muscle-up/Snatch @ 135#
- Time was 12:04. This was just a fucking horrible mess. I don't know what else to say. As best as I can remember the first round went OK but things unraveled in the second round with LOTS of missed muscle-ups, lots of walking around frustrated, cursing and a missed snatch here and there. I knew after doing this that I had effectively eliminated myself from competition.
So why didn't I do the WOD over?? Because my shoulder was on fire and I knew I had 2 more tough workouts to get through before Monday night and one of them had handstand push-ups, my ultimate weakness!!
#1 Max Clean
- Worked up to 275#, a 10# PR!!!! Lift was ugly but I stood up with it. I did a split clean
#2 "Amanda" 9-7-5 of Muscle-up/Snatch @ 135#
- Time was 12:04. This was just a fucking horrible mess. I don't know what else to say. As best as I can remember the first round went OK but things unraveled in the second round with LOTS of missed muscle-ups, lots of walking around frustrated, cursing and a missed snatch here and there. I knew after doing this that I had effectively eliminated myself from competition.
So why didn't I do the WOD over?? Because my shoulder was on fire and I knew I had 2 more tough workouts to get through before Monday night and one of them had handstand push-ups, my ultimate weakness!!
Tuesday April 15, 2014
15 Minutes of Zone 1 Airdyne
+
Mobility 5 Minutes
+
15 Minutes of Zone 1 Run
+
Mobility 5 Minutes
+
15 Minutes of Zone 1 Row
Monday, April 14, 2014
Monday April 14, 2014
A. Front Squat @ 65%, 6 reps x 3 sets, rest 2 minutes between sets.
- 185#
B. Snatch Cluster touch n go reps @ 70%, 1.1.1.1 x 3 sets, rest 2 minutes between sets.
- 135#. Felt really, really good on these today.Finally getting my groove back with snatches!
C. 8 Sets of the following:
Row 150 meters
5 Squat Snatch @ 115 lbs
8-10 chest to bar pull ups
*Rest 1 minute between sets*
- This sucked. Really sucked. The snatches weren't bad and I hit all unbroken with no misses. CTB's were just off today. Did first 4 rounds or so all with normal kip. Switched to butterfly about midway and surprisingly they were much easier even with my shaky technique. I cheated the rest to about 1:30 between rounds because I was really, gassed. Don't know what is wrong with my engine lately but I need to fix it!
- 185#
B. Snatch Cluster touch n go reps @ 70%, 1.1.1.1 x 3 sets, rest 2 minutes between sets.
- 135#. Felt really, really good on these today.Finally getting my groove back with snatches!
C. 8 Sets of the following:
Row 150 meters
5 Squat Snatch @ 115 lbs
8-10 chest to bar pull ups
*Rest 1 minute between sets*
- This sucked. Really sucked. The snatches weren't bad and I hit all unbroken with no misses. CTB's were just off today. Did first 4 rounds or so all with normal kip. Switched to butterfly about midway and surprisingly they were much easier even with my shaky technique. I cheated the rest to about 1:30 between rounds because I was really, gassed. Don't know what is wrong with my engine lately but I need to fix it!
Saturday April 12, 2014
A. prowler Push @ 50# x :20 x 5 sets
- We screwed up (well, I screwed up!) and only did 4 sets. These were honestly not that bad for me and I could have done one more without too much additional pain.
B. For time of
- 250M Row
- 15 Swings @ 70#
- 25 Burpees
- 15 Swings
- 250M Row
- Time = 4:26
- I felt like I did "OK" with this one. Moved pretty good through everything EXCEPT the burpees. That is where all my time was. Simply put, I SUCK at Burpees and need to learn how to move faster.
C. 10:00 AMRAP
- 2000M Row, then AMRAP Double Unders
- Wow, I sucked at this today. My 2000M Row was about 7:20 which is so ridiculously far off my normal pace it's not even funny. Then the double unders didn't go much better. I managed 115. I think my best score on this WOD was in the 170's. I'm going to give myself the benefit of the doubt and say that I was not fully recovered from the other shit I did earlier. Will have to test this one again on full rest.
- We screwed up (well, I screwed up!) and only did 4 sets. These were honestly not that bad for me and I could have done one more without too much additional pain.
B. For time of
- 250M Row
- 15 Swings @ 70#
- 25 Burpees
- 15 Swings
- 250M Row
- Time = 4:26
- I felt like I did "OK" with this one. Moved pretty good through everything EXCEPT the burpees. That is where all my time was. Simply put, I SUCK at Burpees and need to learn how to move faster.
C. 10:00 AMRAP
- 2000M Row, then AMRAP Double Unders
- Wow, I sucked at this today. My 2000M Row was about 7:20 which is so ridiculously far off my normal pace it's not even funny. Then the double unders didn't go much better. I managed 115. I think my best score on this WOD was in the 170's. I'm going to give myself the benefit of the doubt and say that I was not fully recovered from the other shit I did earlier. Will have to test this one again on full rest.
Friday April 11, 2014
5 Rounds For time of...
- 10 Toes to Bar
- 8 DB Thrusters @ 40#
- 12 walking DB Lunge @ 40#
- 200M Run
- Time = 13:47
- Toes to Bars totally smooth and unbroken which is an accomplishment for me!! Thursters and Lunges also unbroken. Where I suffered in this workout was the 200M "Run". Felt like I was running in cement filled shoes!! My conditioning is crap and I can't wait to change that!!
- 10 Toes to Bar
- 8 DB Thrusters @ 40#
- 12 walking DB Lunge @ 40#
- 200M Run
- Time = 13:47
- Toes to Bars totally smooth and unbroken which is an accomplishment for me!! Thursters and Lunges also unbroken. Where I suffered in this workout was the 200M "Run". Felt like I was running in cement filled shoes!! My conditioning is crap and I can't wait to change that!!
Thursday April,10,2014
A. Power Clean Cluster @ 80% effort, 1.1.1.1.1 x 3 set, 3 min
- 215#
B1. Clean Grip DL @ 30X0, 8-8-6-6, 3 min - all heavy
- Also 215#
B2. Depth HSPU's @ 30X0, 4-6 reps x 4 sets, 3 min
- No depth. In fact had trouble (big understatement!!!) even doing them to regular depth. My left shoulder needs some serious rehab.
C1. Barbell Russian Step-ups @ 11X0 - 20" box, 12/leg x 3 sets, 1 min
C2. One Arm DB Rows @ 20X0, 8-10/arm x 3 sets, 1 min
***** Did not do last part of this workout *****
- 215#
B1. Clean Grip DL @ 30X0, 8-8-6-6, 3 min - all heavy
- Also 215#
B2. Depth HSPU's @ 30X0, 4-6 reps x 4 sets, 3 min
- No depth. In fact had trouble (big understatement!!!) even doing them to regular depth. My left shoulder needs some serious rehab.
C1. Barbell Russian Step-ups @ 11X0 - 20" box, 12/leg x 3 sets, 1 min
C2. One Arm DB Rows @ 20X0, 8-10/arm x 3 sets, 1 min
***** Did not do last part of this workout *****
Tuesday April 8, 2014
Row 20 minutes @ 2:05/500m
+
20 minutes mobility work
+
Squat Snatch. Snatch Balance, 1.1 @ 115lb x 12 sets, 1 min
- Left shoulder still impinged, big time. Because of this I had trouble lowering bar back to my shoulders for Snatch Balances and because of that I ended up "dropping" the bar pretty much directly onto my neck. Heard a crunch and felt some stuff get out of whack. Guess I'll be paying a visit to my Chiropractor soon!
+
Double Under Practice (stopped because I strained muscle in my right calf)
+
20 minutes mobility work
+
Squat Snatch. Snatch Balance, 1.1 @ 115lb x 12 sets, 1 min
- Left shoulder still impinged, big time. Because of this I had trouble lowering bar back to my shoulders for Snatch Balances and because of that I ended up "dropping" the bar pretty much directly onto my neck. Heard a crunch and felt some stuff get out of whack. Guess I'll be paying a visit to my Chiropractor soon!
+
Double Under Practice (stopped because I strained muscle in my right calf)
Monday April 7, 2014
A. Squat Snatch Cluster @ 80%, 1.1.1.1.1 x 3 sets, rest 3 minutes between sets.
B1. High Bar Back Squat, 6-8 reps x 4 sets, rest 2 minutes.
B2. Weighted Supinated Pull Ups, 4-6 reps x 4 sets, rest 2 minutes.
C. Airdyne, 10 second all out sprint x 10 sets, rest 1 minute.
- Totally forgot everything I did on this workout as far as the weights. I didn't do the Supinated Pull-Ups or the Airdyne.
B1. High Bar Back Squat, 6-8 reps x 4 sets, rest 2 minutes.
B2. Weighted Supinated Pull Ups, 4-6 reps x 4 sets, rest 2 minutes.
C. Airdyne, 10 second all out sprint x 10 sets, rest 1 minute.
- Totally forgot everything I did on this workout as far as the weights. I didn't do the Supinated Pull-Ups or the Airdyne.
Saturday, April 5, 2014
Saturday April 5, 2014
A. "Isabel" 30 Snatches for time
- Time : 3:47 Rx
- This was a PR for sure but was hoping to be closer to 3:00. Haven't done this WOD in about 3 years, lol. Can't be too upset. I think I can break 3:30 next time. Lost some precious seconds having to reset clamps on the bar. Next time I should try to connect some more reps. This time I did 30 singles. Next time maybe try doubles and hang on as long as possible.
B. Muscle Ups- 6 sets of 4 reps.
- PLayed around with no false grip. Actually did pretty well but need to work on turning over better so I don't end up in a rock bottom dip. I did have some failures in later rounds and did not complete last set as I felt a tweak in my left bicep.
- Time : 3:47 Rx
- This was a PR for sure but was hoping to be closer to 3:00. Haven't done this WOD in about 3 years, lol. Can't be too upset. I think I can break 3:30 next time. Lost some precious seconds having to reset clamps on the bar. Next time I should try to connect some more reps. This time I did 30 singles. Next time maybe try doubles and hang on as long as possible.
B. Muscle Ups- 6 sets of 4 reps.
- PLayed around with no false grip. Actually did pretty well but need to work on turning over better so I don't end up in a rock bottom dip. I did have some failures in later rounds and did not complete last set as I felt a tweak in my left bicep.
Thursday April 3, 2014
Still feel like a 60 year old man! Fuck, that 14.5 workout really devastated me!
A. Power Clean Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
- 185#
B1. Strict Press, 3-4 reps x 5 sets, rest 1 minute.
- Did not attempt!!! Difficult pressing even 115# as a warm-up set!!!
B2. Barbell Bent Over Row @ 30x1, 4-6 reps x 5 sets, rest 1 minute.
- Did not attempt
C. AMRAP 18 Minutes of the following:
Row 500 Meters
6 Power Cleans @ 155/105 lbs
12 Wall Balls
- 5 Rounds + 500M Row + 6 Cleans
- Moved pretty well through this one. Definitely used the rows as recovery. Unbroken on Cleans and Wall Balls.
A. Power Clean Cluster @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
- 185#
B1. Strict Press, 3-4 reps x 5 sets, rest 1 minute.
- Did not attempt!!! Difficult pressing even 115# as a warm-up set!!!
B2. Barbell Bent Over Row @ 30x1, 4-6 reps x 5 sets, rest 1 minute.
- Did not attempt
C. AMRAP 18 Minutes of the following:
Row 500 Meters
6 Power Cleans @ 155/105 lbs
12 Wall Balls
- 5 Rounds + 500M Row + 6 Cleans
- Moved pretty well through this one. Definitely used the rows as recovery. Unbroken on Cleans and Wall Balls.
Wednesday April 2, 2014
Felt beat down today. Still not fully recovered
A. Squat Snatch @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
- Kept it extra light today. Only worked up to 115
B1. High Bar Back Squat @ 72%, 4-6 reps x 4 sets, rest 1:30 between sets.
- 245#. Felt much heavier
B2. Weighted Supinated Pull-Up Cluster @ 20x1, 1.1.1.1 4 sets, rest 1:30 between sets.
- 16kg KB
C. 5 Minutes of Zone 1 Work Airdyne or Row
+
10 Sets of the following:
30 Seconds @ 90%
30 Seconds @ 30%
+
5 Minutes of Zone 1 Work Airdyne or Row
A. Squat Snatch @ 70%, 1.1.1.1.1.1 x 3 sets, rest 2 minutes between sets.
- Kept it extra light today. Only worked up to 115
B1. High Bar Back Squat @ 72%, 4-6 reps x 4 sets, rest 1:30 between sets.
- 245#. Felt much heavier
B2. Weighted Supinated Pull-Up Cluster @ 20x1, 1.1.1.1 4 sets, rest 1:30 between sets.
- 16kg KB
C. 5 Minutes of Zone 1 Work Airdyne or Row
+
10 Sets of the following:
30 Seconds @ 90%
30 Seconds @ 30%
+
5 Minutes of Zone 1 Work Airdyne or Row
Tuesday April 4, 2013
Run 800M x 3, Rest 2:00 between attempts
- 3:08, 3:06, 3:13
- Marked off 400M using Nike App. Had to turnaround which added a few seconds
- 3:08, 3:06, 3:13
- Marked off 400M using Nike App. Had to turnaround which added a few seconds
Monday March 31, 2014
So, this should have been my second attempt of 14.5. However; all weekend I experienced soreness in my triceps unlike anything I've ever felt before. It was to the point where I couldn't brush my hair or put food in my mouth without pain!
I tried to give it a go. I foam rolled, I stretched, I did several warm-ups sets. It just didn't feel like I was in a place where I could put forth the kind of effort that was needed to generate a better score. So, my decision was to swallow my pride knowing that my first and only attempt was shit and would move me way down in the rankings (which it did!).
I am somewhat fortunate that I only dropped to 43rd worldwide. It could have been worse. NOw just need to move on, recover and do my best to crush the 4 Masters WOD's that will be released on April 17th.
Did a little workout today just top get a sweat on..
25 Min. AMRAP at moderate pace
- 15 Cal Airdyne
- 15 Box Jumps
- 15 Russian Swings @ 32kg
I tried to give it a go. I foam rolled, I stretched, I did several warm-ups sets. It just didn't feel like I was in a place where I could put forth the kind of effort that was needed to generate a better score. So, my decision was to swallow my pride knowing that my first and only attempt was shit and would move me way down in the rankings (which it did!).
I am somewhat fortunate that I only dropped to 43rd worldwide. It could have been worse. NOw just need to move on, recover and do my best to crush the 4 Masters WOD's that will be released on April 17th.
Did a little workout today just top get a sweat on..
25 Min. AMRAP at moderate pace
- 15 Cal Airdyne
- 15 Box Jumps
- 15 Russian Swings @ 32kg
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