12/31/13 Tuesday

1st session:

A. 

amrap 10 @90

6 cal Assault Bike

12 Wall Balls (14 to target)

24 Double Unders 

4+10

rest 4 min 

amrap 10 @95

200m Row 

15 Box Jumps (20)

15 HSPU

3+215

Almost all HSPU unbroken fell on the last one on 3rd round lol

rest 4 min

3 rds @80%

20 GHD Situps

6 TGU (35) *3 each arm

10m HS Walks

17:50 

Took a while can't go fast in tgu those seem to take a lot out if me takes me time to position KB etc didn't feel good on my back:(

Cool Down Row

2nd Session: at home

A. Deadlift - 225 x 5 reps x 3 sets;    235 x 3 x 1 set;  245 x 2 x 1 set; 255 x 1 x 2 sets

225x5x3

235x3

245F could not pull from floor :(

B. EMOM x 10 x 3 butterfly C2B Pullups - working technique

Still suck but tried

C. Snatch High Hang Pull  4 x 3 @105% 

130x4x3

D. Shoulder Rehab + Scap work 

12/30/13 monday

am: 

A. Clean & Jerk - climb to moderately heavy singles, NOT max. Working position and technique warming body up. 

95, 115, 125, 135, 145, 155, 160 felt good today stopped there but no failures 

B. 5 min of butterfly c2b practice 

Meh not so good could not get any Rythem

Pm:

A. Clean & Jerk - 3RM TnG Reps

143x3, 154x2 failed jerk almost had

B. 

50 Pullups

40 Power Cleans (103)

30 Burpees

20 Push Jerk (103)

10 Front Squat from floor (153)

5 Ring Muscle Ups

17:16

Died!  Power cleans took everything out of me.  Had to clean the 153 3x for the 10 grrrr was frustrated during workout.

12/28/13 Saturday

Arena attack Comp - team with Kellie

WOD 1

80# thrusters - 103

Max calorie row - 88

 WOD 2

100 DU

80 KB swings @ 53#

60 box jumps 24"

40 walking lunges holding  53# KB

20 passing sit-ups 16# wallball

14:30

WOD 3 floater

Sled push - 1:37

WOD 4

Grace

Heavy Randy

7:10

12/27/13 Friday

Game day Wod

2 rounds easy pace

1 clean and jerk 105#

2 Front Squats ^

3 MU

4 deadlifts

5 c2b (come down shake out)

6 t2b

7 KB swings

8 cg pushups

9 box jumps

10 ghd sit-ups

20 DU

200m row

Practiced rebounding 

Practiced butterfly c2b

12/26/13 Thursday

A.  Snatch climb to 90% followed by 3x2 at 70%

117, 121F

88 3x2 was failing behind but did get all sets

B.  Clean & Jerk climb to 85% followed by 3x1at 75%

144 jerk felt good cleans felt heavy but haven't done in a while

127 3x1 

C.  AMRAP 10 @ 80%

5 cal assault bike

10 KB 35#

5 t2b

10 Burpee box jump overs 20"

3 rounds

Rest 4 min

D.  AMRAP 10 @ 80%

30 DU

150m Row

20 unbroken WB 14#

15 a mat sit-ups

3+154

Wallballs unbroken except 1slip caught on bounce

DU tripped once rest unbroken

C2B butterfly work

12/24/13

A.  CG Deadlift @ 70%. 4x2

200

B.  Pendlay Rows 5x5

78, 85, 100, 106, 100

C.  EMOM x 16

8 burpees AFAP

8 KB Squat Cleans @35#

Winding but unbroken went pretty fast

D. 3K row @ 2:10 pace

12:59 kept a solid pace was between 2:08 and 2:11 never went over.

12/23/13 Monday

A.  Back Squat 3x3 @75%, 3X3 @80%

184 3x3

194 3x3

B.  4 rounds

400 m

30 du

20 db thrusters 25#

10 c2b

3:45, 3:38, 3:31, 2:51

All unbroken sets.  Got messed up first 2 rounds cause had to move my rope on DU slowed me down a bit.

C. AMRAP 12 @ 80%

3 burpe MU

4 hspu

5 cal assault bike

5 + 7

No failures on MU

12/21/13 Saturday

A. Snatch- build to heavy single in 12 minutes

119, 122Fx3 close but failed

B. EMOM x 8 @65% of A x 2-3 reps, NOT TnG, set hips

82# x 3 reps every time was fast felt good

C. EMOM x 10

odd: Max Push Press (133)

even: Rest

3,3,4,4,4

D. 60 min Row ; go to a dark place here, shoot for 15k 

13,212 meters.  Kept a solid pace entire time between 2:12 and 2:18 for most of row was happy with my ability to sustain.  Legs were totally fine breathing was fine.  Mid back was only issue and not miserable.  Thought was going to want to give up but never hit a wall or felt like I wanted to stop.

12/20/13 Friday

 

A. Snatch Balance + Overhead Squat x 3-5 reps 

B. "Karen"

continue on into the OPENS WOD , 90 double unders, amrap muscle ups, compare to last year

8:07 Karen + 7 MU

12/19/13 Thursday

A. Back Squat - 3x3 @85%  2x3 @88% 1x3@90%

204x3x3

211x2x3

216x1x3

Felt super heavy today

B. 3 Position Clean Pull - 100%x2  105%x2  107%x1

183x2

192x2

196x2

C. EMOM x 10

Odd: Strict HSPU til (-2)

Even: afap - 10 Air Squats + :15 sprint on AD

HSPU 9, 5, 6, 6, 5 (not sure if I did this right I did strict until I felt like I was 2 before failure hope that was right)

E. DB SA Row Work 

Butterfly C2B practice .  Got sets of 5 and 4.  Felt better today think I'm getting the feel finally!

12/16/13 monday

Team WOD with Kellie  - Arena Attack 

WOD 2 Chipper, 2 rds - 18 min cap

100 DU, 

80 KB @ 53#

60 BJ @ 24"

40 KB lunge @ 53#

20 situps passing 14# wall ball

15:something

12/17/13 Tuesday

part 1 

A. Snatch + Hang Snatch + Snatch 

(not TnG) - climb to heavy 

100, missed 104 on the last snatch 2 times.  Stopped here not a good day plus shins site so couldn't bring bar close probably didn't help

B. 5 min or so of Muscle up Work 

5, 4, 4, 3, 2

C. EMOM x 12

Odd: 5-7 Butterfly pull-ups

Even: :25 sprint on AD 

7 butterfly each time

AD was good

part 2

A. 

20 Clean & Jerks @93

40 burpees

15 Clean & jerks @103

30 burpees

10 Clean & jerks @113

20 burpees

11:52 Wod 

Felt consist and with burpees I'm sure I was slowing down but I kept moving.  Got 9 on first set clean and jerks and few doubles then all singles.  Couldn't catch 113 and go straight to jerk had to clean to shoulders then jerk.

12/11/13 wednesday

amrap 5 @80

5 burpees

5 pullups

10 box jumps (20) step downs

10+19

rest 2

amrap 5 @80

10 cal AD

10 wall balls

10 t2B

5+12

12/10/13 Tuesday

A. 21-15-9

Power Cleans 135/93

bar lateral burpees

6:19

B. Front Squat 3x7 @75% across;rest as needed 

148#

C. 15-12-9 *treat as strength wod

Strict Pullups

Deficit HSPU

HSPU all unbroken

Strict Pullups took a few sets

D. 3300m Row - establish a time 

14:20 shitty time averaged 2:15 pull pulled hard last 500

12/9/13

A. Snatch High Pull + Hang Snatch + 

Snatch  = build to single

110, 115F a billion times :(

B. 5 rds 

5/4 Muscle ups

30' Front Rack Walking Lunge (155/108)

8:something I did almost a whole extra round lost count. MU were good got first 2 sets unbroken and 4 set.  Did 3 +1 on other 2 sets.

C. 

1 min AD @60%

rest 1 min

1 min AD @90%

:30 rest 

x 8

245 cal wasn't as hard as :30 on :30 for 22 min I did Saturday 

12/7/13 Saturday

A.

:30 on HARD

:30 on EASY

x 22 min on AD

241 calories holy legs!

rest 5 minutes

B. 3 rds

15 Thrusters 

15 C2B Pullups

6:08 did thrusters all unbroken and first set of pullups but died on last 2 sets also hand still split so had to grip with fingers which made the pull harder. Not a good time for me should have been around 5:00 grrrrr

then immediately onto Rower; 

C. 3k Row @85-90%

Every 500m get off rower and perform MAX HS HOLD on wall; press through floor with everything you have

13:41 hand stands were harder than I thought traps were on fire.  Average pull was about 2:15

12/6/13 Friday

Friday:

A. Strict Press - 4RM for the day 

83x4, 88x4, 92x2, 95x1 PRx 98x1 PR

B. @90%+ PUSH HARD , dig deep 

300m Row

20 Cal AD

10 Hang Power Clean (93)

5 Muscle ups

rest 6 min x 5

5:40 PC unbroken, MU 2, 1, 1, 1

5:02 PC unbroken MU all singles

5:14 PC unbroken MU F last one grr

5:08 PC unbroken MU singles

4:58 fast HPC and MU singles

Hpc were best I've ever done didn't stop on thighs like always done just went into hang and pulled fast 

12/6/13 thursday

A. 

:30 on HARD

:30 on Easy 

x 16 minutes - aerobic work

pm:

A. Front Squat EMOM x 10 min @75% x 3 reps @20X0

160

B. Power Clean + Split Jerk x2-3 reps - build in weight in 12-15 min

Climbed to 155, 162F

C. MAP

amrap 12 @85

5 TnG SqT Cleans (113)

10 T2B

15 Box Jumps (20)

5 + 10

All unbroken 

rest 6

amrap 12 @90

30 Double Unders

20 Front Rack Walking lunges (83)

10 Pullups

5 + 14

All unbroken

12/3/13 tuesday

am: 

A1. Clean Pull 3-3-3-3 @105%

A2. Strict HSPU (-2) x 4 sets; rest 2 min

B. Reverse Tabata Burpees x 16 rds

:10 sec on burpees AFAP

:20 off

pm:

A. Snatch Pull + SqT Snatch + OHS - climb to heavy single

100, 110, 122, 128F x 3 almost had lost overhead even grrrr 

B. 

20 Burpees

30 Power Snatch's (53)

20 Burpees

20 Power Snatch's (73)

20 Burpees

10 Power Snatch's (93)

20 Burpees

5 Power Snatch's (103)

20 Burpees

17:10

Got 103x3 pretty happy with that 

12/2/13 Monday

A. Sqt Clean Cluster 1.1.1.1 x 5; ascending; get volume in, hit weights. not trying to PR clean

125x3,  135x3, 145x3,  155x3, 165x1 not a good clean day

B. Back Squat 2x3 @80% 1x3@85 1x3@90%; rest 2 min between sets

192 x3 x 2

204 x3

216 x3

C. AMRAP 3 Muscle Ups

16 got 6 unbroken PR!

Rest 3 min

D. AMRAP 6@85%

6 c2B

12 Russian KB (70)

6 Burpees

4 + 6 all unbroken

rest 3 min

AMRAP 6 @90%

6 hang power cleans (103)

12 Cal AD

18 Double 

3 rounds

rest 3

AMRAP 6@95%

max meters - Row

1385 meters

Worked on acro challenge

11/30/13 Saturday

Grace - 2:37 I think could have been 2:47 I'm not sure.  Not a PR.

Rest 20 min

Jackie - 7:17 PR.  Almost got unbroken thrusters got to 42 and shoulders were burning

Rest 10

Jackie reversed - 7:12 pull-ups unbroken but thrusters took 3 sets

Front Squats build to heavy single - 212 PR

11/29/13 Friday

Complex:  clean pull + power clean + clean pull + hang power clean

153, 158 x 3 F failed on HPC 

1k row

25 HPC @ 133#

25 Burpee box jumps 24"

25 t2b

13:42

Weekly challenge skills practice :)

11/27/13 Wednesday

Max snatch

77, 100, 108, 122Fx3 almost had it 

Max clean and jerk

123, 143, 165, 175F jerk x3 grrrr

First time snatching and doing jerk in a month because of shoulder wasn't that bad I guess but really wanted that 175!!  Shoulders and core just not sturdy enough.

11/26/13 tuesday

MAP

A1. CG Deadlift - 10 rep x 3 sets@85-90% of your 10RM; rest :30

176x10x3. Was easy thought was 185

A2. HSPU 1 Strict + 3 kip , continuous til failure x 3 sets ; rest :2-2:30

12, 16, 16

B. AMRAP 15

15 KB (70/53)

15 Box Jump (30/24) - step down

8 + 5 kept all KB unbroken.  Kept steady pace.

C. 20 TGU - alternating arms , climbing in weight

26#x8, 35#x6, 44#x4, 53# Fx2

D. 10 min of Core work 

Pbars

11/25/13 Monday

A. Strict Press - 5RM for day 

86x5, 90x3

B. Back Squat - 3RM for day 

228x3. 230Fx2

C. 85% of C for 2 x 3

182x3x2

E. Front Squat 153 x max Reps x 1 set

17 squats

F. 

800m Run

50 Clean and Jerks (93)

1k Row

50 Wall Balls

800m Run

24:27

11/24/13 Sunday

A.  Strict press no more than 80% for volume work

53x5, 66x5, 70x5, 77x5, 80x5

B. Snatch pulls from 3 positions (floor, below knee, hang)

100, 121, 133, 140, 147

C. AMRAP 8

10 pull-ups

15 box jumps

20 cal AD

3+ 10 pu + 1 box jump

Butterflies were slow first set havent done pullus in about 4 weeks but got in the groove 2nd and 3rd round.   Box jumps were hard first few cause legs dead from AD lol hard to jump !

Rest 4 min

D.  AMRAP 8

8 KB swings @ 70#

16 cal AD

30 DU

3 + 8 KB plus 4 cal

All unbroken however I stopped At 7:00 cause thought was done then realized had another min :(

11/21/13 Thursday

Had cortisone shot today in shoulder hope helps!

A.  front squat - 4 reps EMOM x 6 minutes *each one w/ a 1 sec. pause in bottom

71kg x4, 73kg x4, 75kg x4, 77kg x3 (170#) Failed 4th, 77kg x3 Failed 4th again 

B. Back rack reverse lunge step x 5/leg x 3 sets @ *tough weight

60kg, 64kg, 70kg x5 each leg (154#)

Could have gone heavier but did so many prior to these 3 sets cause wasn't sure what weight to start

AMRAP 8

30 DU

10m shuttle run x5

5 rounds + 20 DU (maybe 6+20)

Nutrition

Coffee

2 eggs + 1 egg white, grapefruit, 1 tbsp PB, OJ w/hmb+creatine

Think thin bar

SFH recovery protein shake w/hmb+creatine

Grilled chicken breast, Brussel sprouts, squash

11/20/13 Wednesday

Pistol Practice

10x5

*struggle with staying on my heel on my left foot

20# Wall Ball Practice

17, 21,  13, 25

*was targeting 25 unbroken first few sets just lost balance but got on last set

OHS Practice

45x5, 65x3, 75x3,  95x2, 115x1

*was working on balance and pushing shoulders up but still didn't find this easy just overhead positioning tough for me.  Tried to find good with with hands and feet

Nutrition

Coffee

2 eggs, hmb+creatine

Think thin bar

Steak tips, Brussels sprouts w/bacon

Fresh ground turkey, zucchini, tomato, spinach

Tablespoon natural PB

SFH protein shake w/ hmb+creatine

Egg whites, little grapefruit, banana

Vitamin pack, extra fish oil

11/19/13 Tuesday

AM

A.  DL @ 80% x 3 x  5 sets, rest 3 minutes

123x2, 173x2, 183x2, 193x2, 203x3, 213x3 x5

B.  Snatch pulls (2 position - floor and mid hang) @ 90% x 2 x 3 sets

77, 100, 120.... Felt horrible today didn't go heavy because technique was wrong all over just stopped was very frustrated

C.  DB strict shoulder press x 3-5 x 5 sets, rest 60 seconds

20, 30, 35x5.... Rushed this due to time

PM

8 TnG DL @ 185

20 Tng box jumps, 20"

25 sec. aD sprint @ max effort

rest 5 minutes x 3

1:34 averaged for a round got 8, 7, 9 calories each round.  Peed a Fn river on deadlifts was frustrated with is also :(. Even my box jumps were not smooth.

+

8 kb swings @ 70#

20 sec. am rap 10 meter shuttle sprint

20 sec. row @ max effort

rest 5 minutes x 3

No idea on time per round.  Got 10, 9, 12 unbroken KB each round.  Did 12 each round thought I was supposed to do 12:).  Fastest row pull was 1:40 was hard after KB swings.

+

40 sec. row @ max effort

rest 3 minutes x 3 

Did not do ran out of time had to get Ava.

Nutrition

Coffee

2 eggs + 1 egg white, fresh grapefruit, wheat toast w/natural PB

Think thin bar 

SFH recovery protein shake with hmb + creatine

Handful cashews

Grilled steak tips, Brussels sprouts w/ bacon mix, applesauce

3 bites of coffee stony field frozen yogurt ( yes Brandon only 3 bites)

Clementines

Vitamin pack + extra fish oil, hmb + creatine (usually take hmb + creatine in morning forgot)

11/18/13 Monday

A.  Back Squat - 2 x 3 @ 80%, 1 x 3 @95%+ , 10 reps x 1 @ 75%

192 2x3, 220x1, 232x1, 242x2F, 180x10

B.  OHS work - 8 minutes on positioning and feel 

N/A

C.  High Box jump x 2 reps x 5 sets, rest 60 seconds

24" + 2 45# plates stacked (not my favorite thing at all)

D.  Weighted plank holds x 60 sec., 30 se.c off x 2

45#x  :60, 90# x :60, 135# x :60

PM

400m run

20 db hand squat cleans @ 40#

15 burpees

10 ghd sit ups

-rest 4 minutes bt. rounds x 5 rounds @ 90% effort

5:34, 5:34 only did 2 rounds back was on fire squat cleans with dumb bells suck

Nutrition

Coffee

2 eggs + 1 egg white, 1 sausage, little pineapple, OJ+hmb+creatine

Grilled chicken salad w/tomato, cucumber, walnuts, red onion, mixed greens, little goat cheese

2 slices rolled up roast beef, handful cashews

Roasted chicken, green beans, 1/2 sweet potatoe

SFH protein recovery shake + hmb + creatine

Egg white omelette with ports bella mushrooms and fresh spinach 

Vitamin pack + extra fish oil

11/16/13 Saturday

Don Mcauley seminar

WOD at lunch

4 rnds

3 bar mu

10 SOH @103#

10 cal Row

5 hang squat clean @103#

13:03

11/15/13 Friday

No WOD worked with Don on lifting technique at night

11/14/13 Thursday

A1. Snatch Grip Deadlift - 5RM TnG 

Reps - 10 min cap to obtain

163x5, 183x5

A2. DB Strict Press * each set of Heavy Deads, perform 4-5 Strict DB Press; heavy as possible

N/A

B. EMOM x 10 min x 4 Muscle ups 

N/A cant do because of shoulder still

C.  5 rds

5 Hang SqT Snatch (135/93) *shooting for unbroken each time

*subbed snatch for 133# hang PC

10 Unbroken Wall Balls (20#)

500m Row *this row should be sustainable each time

23:53 - did 3 sets of unbroken WB, 4 sets of unbroken HPC (got 4 then 1 in last set).  Row pulled between 2:00 and 2:04 consistently last row was tough stopped for a second lol.  Back was achy 

11/12/13 Tuesday

A1.  Deadlift TNG reps 5-4-3-2-1-1-1

A2.  :30 sec AD

Worked up to 241x5 but was clean grip deadlift old max 1rep was 240 for reg deadlift

Couldn't pull 248 from floor so switched to clean pulls

Clean pull 200x3 x3sets

B.  400m run

30 cal row

20 cal AD

10 deadlifts @ 183#

Rest 4 min x4

6:41, 7:04, 7:14

*row and AD were tough for me.  Did all deadlifts unbroken.  Only did 3 rounds cause had to leave

C.  EMOM x14

Odd:  split jerk x 2-3 reps - ascending in weight

Even:  Turkish get ups - 5 reps each side

105x3, 110x3, 115x3, 125x2, 135x2, 145x2, 155x1 (was scared to drop weight on shoulders)

Used 35# KB had no DB at home

*got all my weights ready ahead of time but was hard went over a little in time once I got to 125 on Jerks

11/11/13 Monday

A.  Push Press 5RM = 125x4 grrrr

A1.  90% of 125x5 =112x5

A2.  80% of 125x5 = 100x5

B.  Back Squat 5RM = 225x5

C.  Hang Squat Clean 3RM = 153x3, 165x1

AMRAP 10 @ 85%

10 c2b

20 Cal AD

5+10 cal

Rest 5 min

AMRAP 10 @90%

5 strict HSPU

10 box jumps 24"

8+3

Rest 5 min

AMRAP 10 @95%

40 DU

200m Run

10 thrusters 63#

5 rounds

11/08/13 Friday

A.  Complex: DL + hang squat clean + FS + tng squat clean

165

B work from 165 up squat clean

165, 175, 183Fx3

C.  2 rounds

1k row

50 WB

35 no push burpee box jumps 20"

20:04 but stopped at 25 box jumps kellie said done then realize I only did 25 but was done. Wall balls killed me and rowed slower than should have.

11/07/13 Thursday

A.  Amrap 12 @ 80% = 2 rounds +15 cal

10 BS @ 95

10 C2B

10 pushups

30 cal AD

Rest 6 min

B.  12 amrap @ 85% = 3 rounds 

200m run

15 t2b

15 db snatches @20# Left

15 db snatches @20# Right

*Used light weight on db snatches because shoulder but felt ok as long as I didn't push through hard was light though. Had to stop in middle of workout Chloe spilled water on my iPad :(

Rest 6 min

C.  Amrap 12 = 4 rounds

:60 du

:60 ghd 

:60 row 

* no idea counts pulled 1:54

11/06/13 wednesday

Body weight back squat 120x73

11/05/13 tuesday

A.  Snatch grip deadlift + snatch pulls x2

Worked up to 165

B.  Clean grip deadlift @ 22x1 x 3

Worked up to 153

C.  Strict Press just working with bar helping shoulder 

D.  :30 max effort Row, rest 4 min x10

Pulled about 1:38 for all intervals got to 1:40 on last few seconds of last 2 intervals

11/04/13 Monday

20 RMax Back Squat

176x20, 184x20 PR

50-40-30-20-10 AD

10-15-20-25-30 Box Jumps 20'

17:08 couldn't push hard with shoulder but didn't hurt that much

11/03/13 Sunday

Snatch pulls

-Worked up to 165

Clean deadlift x 3

-Worked up to 230x3

2 mile run

11/01/13 Friday

Shoulder is hurting so resting it.  Did back squats with chains tonight for something different.  

77, 100, 121, 143 (+40# chains), 165 (+40# chains all x5

187 (+40# chains) x1

198 (+40# chains) x1

209 (+40# chains) x1

220 (+40# chains) x1 F

103113 Thursday

am: didn't do

A. OHS 3-4 sets x 3-4 reps @33X1 - quick turnover, not weight driven, more technical and position

B. 5 x 10 T2B  AFAP

pm: 

A. 5 rds

9 Hang Cleans (103)

6 Push jerks 

3 SqT Cleans

11:49

B. SqT Clean EMOM - climbing to max - starting at 123, climbing by 10#

123, 133, 143, 153, 163, 177, 187F caught it but elbows not up grrr

C. 90 % of B, x 3 reps

158x3

D. 80% of B, x 5 reps 

141x5

E. AMRAP 12 @85%

20 Cal AD

15 Box Jumps (20)

10 GHD Situps  

4 rounds +20+5

103013 Wednesday

WLW

Snatch - 125 PR!  Got 127 but fell behind me which that in itself is a pr since I always fall out front!  Snatch felt good tonight once I tried to stand up more before I got under it.

102913 tuesday

A. Power Clean 5 x 3; not TnG , essentially hitting a 3RM NON TnG

130, 138, 143, 147x2 failed on 3rd

B1. CG Deadlift 3-3-3-3-3 @105% of Clean; rest :20

B2. DB Strict Press 3-3-3-3-3  ascending and HEAVY; rest 2 min

195/25

195/35

195/40 failed in 3rd db press

195/35

195/40 failed 3rd db press again

C. Bench Press 3RM

55x3, 63x3, 70x3, 77x3, 87x3, 92x3, 96x3, 100x3 stopping just cause time and shoulder but maybe could have gone little more

D. Pendlay Rows -3RM

108x3 

E. 500m x 5  ; rest 1 minute

90% out of gate; sustain best you can throughout

1:53, 1:57, 1:58, 2:04 only did 500x4 

102813 Monday

A. Push Press 5x5 ascending then 5x90%, 5x80%; rest 2 min

83, 93, 103, 113, 123 tried 133 but pushed jerked 4th one grrrr so stopped

110, 98

B. Back Squat 5x10 ascending then 10x90%, 10x80% rest 2 min

173, 185, 190, 195, 198

178, 158

*holy hell that was hard!! 

C. 

AMRAP 4 - AFAP

3 Thrusters (103)

2 Muscle ups

3+1

rest 4

AMRAP 8

5 C2B 

10 Wall Balls

9 rounds maybe lost count dropped 1 wb by accident otherwise all unbroken 

102513 Friday

Snatch Work - I suck.  106 Power snatch but not great 110F x 3 :(

AD - max effort :15, rest 3 min x10

11, 11, 10, 12, 9, 11, 11, 10, 10, 11. 

Something like that.  Wasn't planning on working out this week so workouts were random and not programmed.  

102413 thursday

Snatch work

AMRAP 10 @ 80% = 3 + 20 cal AD

20 cal AD

10 WB

10 burpees

Rest 5

AMRAP 10 @90% = 3 + run

200m Run

10 thrusters @ 83#

Rest 5

AMRAP 10 @ 95% = 5 + 10 + 25

Hang squat cleans 115#

10 t2b

40 DU

102313 Wednesday

A.  Back Squat 

235 felt easy went for 245 failed x2 got stuck 1/2 way up grrrrr

B.  SqT Clean + Hang Sqt + Front Sqt + SqT Clean

145

155F on hang squat clean 

102213 Tuesday

FS emom add 10 # starting at 123

207 PR, 213Fx2.... Too wobbly 

AFAP

21 Pullups

400m row

21 Pullups

400m row

21 Pullups

6:13 I think.  Did first set butterfly unbroken second set got 10 then 10, 3rd set took about 4 sets I think

102013 Sunday

Milford Competition placed 5th out of 48 Rx teams

Wod 3.  25min time cap

200m Row

15 kb @ 53#

15 burpee plate jumps 

Finished 4 rounds even

Wod 4 amrap 5

Sprints 10, 20, 30m and back

Was past 20m marker to finish round 3

Final top 10 Wod

150 Du

30 hang squat clean @ 95#

200m run

25 HSPU

200m run

15 power cleans 133

10 MU

Was last on wod did DU + 5 hang snatches time ran out

101913 saturday

Milford Competition

Wod 1.  :30 to complete

5 rm tng squat clean = 155x5, 165x2

Wod 2.

Isabel, grace, Fran 12 min for all 4 team members to complete

Got through 27 reps if Isabelle, all of grace and had 1 Pullup left to complete set of 15 on Fran didn't have much time to do Fran maybe less than 3:00.

101713 Thursday

A.  Back squat cluster, 1.1.1 x 4, rest 10 sec., rest 3 minutes @ 80%

188# felt pretty easy squatting more narrow which makes my squat better just need to get used to it 

B.  Deficit DL @ 60% + red bands x 3 fast reps x 8 minute EMOM (2-4" platform)

155# little more than 60% of my 240 1RM

+

20 sec. amrap DB thruster @ 25-30#/h

20 sec. am rap box jump - 20"

20 sec. AD sprint @ max effort

rest 5 minutes x 4 rounds

No idea on exact counts per round and AD shut off so could never see calories

C.  Light jog 

101513 Tuesday

A.  Deficit snatch pulls @ 105-110% x 3 x 3

128 x 3 x 3 felt super heavy

B.  EMoM x 10 minutes = 1 power clean + 2 hang power cleans *75% of 1 RM

122#

C.  15 TnG clean grip Power snatch x 3 sets - rest 2 minutes 

53, 63, 73#x15 ... Last 5 sets were pretty tough

+

500m row @ 1:55-1:58/500 pace

rest 1 minute x 6 rounds *hit this pace.. go there

2:08 averaged couldn't pull a 1:58

101413 Monday

A.  Back Squat @ 90% x 1-2 x 5, rest 3 minutes

216 x 2 x 5

B.  Paused FS x 2 reps x 3 sets; 2 sec in hole

180 x 2 squatted more narrow feet much better

+

5.4.3.2.1

P-HSPU (depth that is do-able)

accumulate :20 sec. L-sit hold

45 plate + 25 plate + abmat for 4

45 plate + abmat for 3

abmat for 2 then 1

+

5 minute amrap of 5 CTB pull ups + 5 burpees

7+2 came off bar only once (got 3 c2B butterflies!!) didn't feel like I had a great rhythm but was ok

5 minute am rap of 8 UB wall ball *after each set do 20 double unders before restarting

8+13 dropped wall ball by accident only once 

101213 Saturday

Competitors training prep for Milford comp

A.  5 rep max tng squat clean

155x5 needed :20 but took :22 will try for 145/150 day of comp

B.  1 rep max SqT clean

183PR almost had 185

C.  Amrap 15 Team WOD . Brandon/chase/Lynn/kellie

300m Row

15 KB 

15 Burpee plate jumps

2 rounds plus kellie finished 3 Burpees

D.  Team Sprints AMRAP 5

10m then 20m then 30m then next team member goes

101113 Friday

A. 

5k Row @60%

Didn't get to finish class needed rowers got to like 3900

B. 

20 Muscle Ups AFAP

Didnt do shoulders sore did about 8 practice reps 

C. 

3 min AD Test

57 CaL

D. RECOVER

101013 Thursday

pm:

A. A. Snatch - single every :90, starting at 83-103. 

120 PR

B. "Isabel" 

Stopped at 5:24 has about 6 or 7 reps left 

C1. CG Deadlift 3-3-3-3 @100-110%

213

C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each)

100813 Tuesday

A. Hang Power Clean - 5RM for the day 

133x5, 138x3

B. Push Press - 1RM  

133

C. 5 rds

250m Row

7 OHS (135/93)

14 GHD Situps

+ 

16:00. Walked the WOD wasn't having a good mental day.  Trouble OHS just felt hard 

EMOM x 20

Odd: HS Walk 30'

Even: 8-12 Pistols (alt)

Didn't do shoulders were smoked

100713 Monday

A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single in 15-18 min 

133, got 143 but missed tng sqt clean

B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% - 15 min..fast rest on 3x3

225, 230F

175x3, 185x3, 191x3

C. "Grace" = 2:30

D. 15 min AMRAP

3 Muscle Ups

9 KB Swings (70/53)

27 Double 

8 + 1

100513 Saturday

Crossfit Earned Comp

WOD 1 For time 15min time cap 4:52 placed 1st

250m Row

25 HSPU on Pbars

35 pull-ups 

300m Row

WOD 2 170 placed 2nd

Max Clean and Jerk 10 min to establish 

145, 155, 165, 170, 175 missed jerk so close

Floater WOD   27 cal Placed 5th foot slipped off petal so lost a few seconds

AD :45 max calories

Final WOD For time 8:37 placed 3rd

100 DU (tripped a few times)

50 wallballs ( got in 3 sets)

75 DU

30 box jumps 24" (slow didn't rebound)

50 DU

10 deadlifts 185# ( unbroken)

25 DU (unbroken)

Final WOD top 5   13:07 placed 1st

40 walking lunges with 65# bar (unbroken)

20 shoulder to overhead 65# (unbroken)

10 t2b (unbroken)

30 walking lunges 85# (unbroken)

15 shoulder to overhead (10 then 5)

15 T2b (10 then 5)

20 walking lunges 95# (unbroken)

10 shoulder to overhead 95# (5 then 5)

20 t2b (7, 6, 4, 3)

600m run

100313 Thursday

gameDay WOD

3 rounds, Not for time resting 1 min between rounds

40 DU

15 wall balls

10 box jumps 24"

200m run

Practiced:

hspu on Pbars

Butterfly pull-ups 

T2b

100213 Wednesday

Oly - practiced clean and jerks wasn't feeling great failed 165 on jerk x3

100113 tuesday

A1. max effort 300m Row; rest :30

A2. max pullups (20 at most) ; rest 5 min

^ x 3

Rnd 1 = pulled 1:39ish, 10 Pullups

Rnd 2 = pulled 1:45ish, 18 Pullups

Rnd 3 = pulled 1:55ish, 12 Pullups

B. Snatch Grip DL wave 3.2.1.3.2.1; rest 2 min -- did not do 

C. 3 rds

15 Burpees

15 T2B

then, 

30 Clean & Jerks @ 103

11:18 was slow on burpees/T2B but pretty happy with clean and jerk singled most but was faster than i thought I would be and never rested the bar on shoulders went straight into jerk

093013 Monday

 leading into CrossFit Earned

am:

A. Deadlift - 1RM for day = 240 PR

B. Strict C2B - 3 x max sets, resting according between 5,5,6

C. 14 TGU (35) alternating

pm:

A. Complex: From Rack: 2 Front Squats + Jerk (then drop, 5 seconds and...) + Clean = 165#

*tried 175 failed on the jerk x2

B. 10.8.6.4.2 = 5:04

Front Squat 143 (floor)

HSPU

*all unbroken 

C. 

250m Row, 6 TGU 26# SPRINT!!!!!!! = 14:30

092813 Saturday

Competitor Girls Training

A. 10RM Front Squat = 180# PR

B. 20 RM Push Press (take 2)  =) = 93#

*last week tried 106 and only got 13 so scaled back to get 20

C. "Kelly" rowing version 25:34

5 rds

400m row

30 box jumps (20)

30 wall balls (14 to target)

* took it easier on the row thought was to save a little energy.  Box jumps were great mostly rebounding stepped down a few on last round but almost all rebounds.  Wall balls were tough only on my breathing (generally my issue).  Took 2nd out of 10.... Nicole came out of nowhere lol had no idea she was ahead might have pushed little harder, maybe ha!

KB Swings at 70# = got 10, 12, 6

*we had no idea we could do these Brandon's challenge "pick a number between 30 and 50, I said 40 so challenge was to swing 40 Russian or 28 over head.  Was surprised could swing as many as I did.

092713 Friday

Route 1

A.  3 tng Sqt Clean Max = 163# PR

B.  (individual)

AMRAP 10 = 5 rounds

5 deficit HSPU ( 45# plates to floor )

10 KB Swings 53#

200m Run

Rest 10 min

C.  Team WOD w/ kellie = 13:11

120 DU between both

60 wall balls w/20# ball

60 pull-ups

60 t2b

60 HC 95#

Finished first out of girls :). Kellie rocked with HPC but I didn't do too bad!  Pull-ups felt great.  Wallballs were awful cause the ball itself was uneven/warped could not throw smoothly.  

092613 Thursday

am: EARLY

A. Back Squat - max for day = 240 PR

rest 5 min

http://vimeo.com/75492518

B. go for a 5RM for day = 220x5, 230x2

C. = 9:40 but jump rope broke probably around 8:30 without malfunction

200 Double Unders

50 burpees AFAP

100 Double Unders

* Burpees not bad kept consistent pace but calves were on fire during DU wore new sneakers maybe a factor not sure

http://vimeo.com/75489151

pm: KIDS CLASS (ish)

A. Snatch Grip DL + Hang (below Knee) Snatch = 115

B. 3RM Hang Snatch = 84x3 didn't try to go higher was running out of time 

C. Approximate times = 2:10, 2:04, 1:45, 1:58

20 CAL AD

50m Sled Push (90# on sled)

rest 6 minutes x 4

092513 Wednesday

Active Recovery Day - worked on clean and jerk light weight 125

092413 Tuesday

Am:

A. OHS - hit heavy Single from Rack in 15 min max = 155 PR

B. OHS - hit 5RM following single as drop set = 145x5 PR

C. EMOM x 18

Odd: 3 HPC @133 + 2 Push Jerks

Even: 6-8 C2B

Did first 3 round sets of 3 hpc then had to go to 2 hpc because couldn't do 3 unbroken

D. 15 Muscle ups - Singles, resting :20 between each

MU were really good tonight - now just to get multiple reps feeling this good lol

+ 10 Muscle up transitions, pull through, don't dip out - didn't do ran out of time

Pm:

A1. Clean Pull 3.3.3 = got up to 175x3

A2. HSPU - deficit (45 lb plates to an abmat) - Strict x Max reps = 5 lol

B. 4 rds AFAP = 4:44 awful had nothing on 2tb had to do singles last 2 rounds :(

10 Burpees 

10 T2B

C. 14 TGU, alternating, light and fast -didn't do no time it's late

092313 Monday

 w/ Kellie/Lindsay/Amy/Mel/Noelle

A. 5RM TnG SqT Clean - 15 min to establish (approx) = 150x5

B. 1RM Front Squat @33X1 (10-12 min) = 195

C. 4 rds = 13:15 or 13:05 

Row 300m

20 Wall Balls (14# to target)

10 Burpee Box Jumps Over (20)

D. 5 min AD Test = 78 cal

^rest and recover before hitting this 

092113 Saturday

A. Power Clean + Push Jerk + Split Jerk - build to heavy single  = 152#

B. 20 RM Push Press = 127x13

C. 10RM Front Squat = 180x9 

D. 5k Row - TT = 22:02

091913 Thursday

With Kellie 

A. Deadlifts = EMOM x 3 TnG DL x 10 min ; ascending, starting at 75%

B. 16:09

50 Wall Balls *each time you break, it's 15 burpees (done immediately)

40 GHD Situps

30 Front Squats (133) floor

20 HSPU

800m Run

*got 40 WB unbroken could have had 50 wasn't really tired just rythem was off

PM:

A. Hang Clean Pull x 5 x 5 sets @100% and above

B. Weighted Ring Dips - 7x2 

C. Cool Down Run

+ 

LOTS of mobility 

*ankles, thoracic, splits

Nutrition

Coffee

2eggs + 1 egg white, avocado, raspberries

091813 Wednesday

1st Session: With Mel = 3+8 Burpees

AMRAP 10

Row 250m

15 Burpees

10 HSPU

rest 5

AMRAP 10 = 3+5 SQT Cleans

Run 200m

15 Box jumps (20 - step down)

10 SqT Cleans (103)

rest 5

AMRAP 10 = 3+9 calories ( hands tore bad bar mu killed had to use just fingertips on last round)

15 Cal AD

10 Wall Ball

3 Bar Muscle Ups

rest 5

AMRAP 3 = 221

Double Unders

2nd Session at home PM: didn't do hands were very sore :(

A. Snatch Pulls 3x3 @110%

B. Clean Pulls 3x2 @100%

C. 10RM Hang Power Clean

D. accumulate 3 min of L-Sits from Pullup Bar

E. TGU - 20 reps alternating

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 banana, 1/2 peach

Slice roast beef

1/2 grilled chicken breast, sweet potato

SFH protein shake w/hmb+creatine

Pork chop, mixed veggies, brown rice

Ice cream :)

Oj w/hmb + creatine

091713 Tuesday

A. Snatch Complex: Deadlift + Hang below Knee + TnG Snatch (set hips properly on the TnG)

105#, 110Fx3

B. Snatch Grip Strict Press - 5 x 3 - ascending - find a 3RM with this

76#x3 might have been able to go up a little but stopped due to time

C. Back Squat Cluster 3.3.3 x 3 - ascending; rest :20, rest 3 min (you will have to play with these weights, as you have not hit these rep schemes on a cluster - ps this one is fun  =)  )

177, 185, 198 x3 felt heavy tonight back was achy squat was very slow felt like

D. 

50 t2(rings)

400m Run

50 kb Snatches (alternating every 5 or 10 * pick from start) (35)

400m Run

50 Pullups

400m Run

14:31 t2rings were hardest wore my gloves was a little slippery I think.  Pull-ups did all butterfly maybe 4 kipping.  KB snatch was easier than I thought but damn kills my forearms from the crashing need to learn to punch through so that doesn't happen. 

E. 7 min cool down row and some mobility - recovery for tomorrow

Didn't do ran out if time

Nutrition

Coffee

2 eggs + 1 egg white, bacon, avocado, strawberries, little oj w/hmb + creatine

Quest Bar

1/2 of a small ice coffee

Grilled chicken, squash. Asparagus

SFH protein shake w/hmb + creatine

1 egg + 1 egg white, turkey apple sausage

091613 monday

Rest day

091513 Sunday

CFNE Comp

---WOD 4 - "Quadzilla"---

6 Minute Time Cap 

 

For time:
Run 200m
4 Front Squats 140#
Run 200m
8 Front Squats 140#
Run 200m
12 Front Squats 140#

5:38

---WOD 5 - "Quest"---

8 Minute Time Cap
50 Pullups
100ft Overhead Walking Lunge 105#
*If Barbell is brought down from overhead, athlete must complete 20 Pullups before returning to lunges.

8:03 - made a little over 1/2 marker

091413 Saturday

CFNE Comp

Workout 1 "Task Priority FGB"---

13 Minute Time Cap
3 rounds:
20 Wallballs (10' target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds

13:44 = 2 rounds + 20 WB + 20 KB + 7 box jumps I think 

Workout 2 - "The Sprint"---
~500 Meter Sprint for time

1:34:31

Workout 3 - "Progenex Force"---

9 Minute Time Cap
24 Burpees, followed by:
3 rounds of:
12 Deadlifts 105#
9 Hang Power Cleans 105#
6 Shoulder-to-Overhead 105#
Then...
5 Muscle-ups

9:03- got 3MU out of 5

091313 Friday

Warm up for CFNE comp

091213 Thursday

GameDay WOD

include movements from this weekend. . 

+ 

10 min Row @Z1

Nutrition

Coffee

2eggs+1 egg white, 1/2 peach, 1/2 avocado, mini bagel w/pb, oj w/hmb + creatine

091013 Tuesday

Deload into CFNE comp

A.  10:11 or 10:05 

20 Burpees

into 2 rds of DT @105

+

5 Muscle Ups

*lots of issues.  Apparently did 27 Burpees, did an extra 2 PC, should have reversed gripped deadlifts then dropped on 11th one and then did double overhand, tried to take iPod off got stuck had to stop...and struggled to hang onto the bar for HPC.  MU I tried false grip should have not done that.  Lots I learned that ill fix the day of comp.

*after WOD I practiced HPC and did them unbroken and MU were better with no false grip I should do better :)

Nutrition

Coffee

2 eggs + 1 egg white, bacon, pineapple, little oj w/hmb+creatine

Cliff builder bar

1/2 grilled chicken breast, pea pods, macadamia nuts

1/2 apple (shared switch Chloe)

SFH protein shake w/hmb + creatine

Grilled chicken sandwich

Kiddie size blizzard from Dairy Queen :)

090913 Monday

A. 9:08

2 rd of WOD 1 from CFNE FGB

20 Wallballs (10′ target)

20 Kettlebell Sumo-Deadlift High Pulls (53)

20 Box Jumps (20)

20 Barbell Shoulder-to-Overhead (65)

10 Calories on the Rower

Rest :30 seconds between rds

*was pretty hard cant imagine going another full round!!

+

B.  600m Sprint - GO

*finished 400 in about 1:20 did better than I thought so hoping a 500 will be better since I was dying after 500

Nutrition

Coffee

2 eggs+ 1 egg white, Oj w/hmb+creatine

Organic oatmeal w/ little strawberries + walnuts

Small ice coffee

pure protein bar

1/2 apple, nuts

SFH protein shake w/hmb+creatine

Steak, spinach, pea pods

090713 Saturday

With kellie, Amy, Danielle 

A. "Jackie" = 8:07 PR

B. 10RM - Front Squat - try to beat last weeks = 178x6 legs were dead form was bad and felt heavy 

C. = 11:56

4 rds

15 Pullups

15 Thrusters 63#

15 Burpees

*thrusters first 3 sets unbroken last set did 10 and 5, Pullups  first 3 sets unbroken think last set was 10  and 5 burpees were tough had no shoulders

Nutrition

Coffee

1/2 cup oatmeal plain, 2 eggs, Oj w/ hmb + creatine

Sfh protein w/hmb+ creatine

Vanilla cupcake (at bday party had no other food ) 

1 grilled chicken breast w/tomato in small wheat wrap

1/2 pure protein bar

Tilapia with mango salsa, steamed broccoli, little rice

090613 Friday

A.  Strict Press 1rm = 93 PR. Finally broke 90 lol

B.  Split Jerk 1rm = 163.  Tried 175 3x but missed would have been 5# PR

C.  4 rounds = 10:15 I think

5 deadlifts @ 193# 

400m run

Handstand walks maybe 30'

*did all deadlifts tng first time doing this weight in a WOD so was happy

090513 Thursday

AM: 

A. 1x AMRAP - HSPU - 31 PR

B. PC - 1RM 155 not a PR

rest 2 min

B. 30 Power Cleans @90% AFAP

Was supposed to do B but failed on my first 140 PC gave up was struggling today.  Brandon changed my WOD 

B Replacement.   EMOM x20 of 5 tng PC 133#, 3 MU

Didn't feel a whole lot better here.  Was able to get a few sets of 5 tng but mostly 4 and a 3 once. MU I had nothing just bad could only get 2 at a time a few times rest just 1. Bad day.

Nutrition

Coffee

2 eggs + 1 egg white, banana, strawberries, Oj w/bcaas + bata alanine

Grilled chicken, mozzarella + tomato sandwich w/fruit cup (maddies for lunch)

SFH protein shake w/hmb+creatine+bata alanine

Steak tip salad, 1/2 sweet potato

090313 Tuesday

A. 1x AMRAP  - Pullups 38 not PR cut on hand so had to wear glove maybe didn't help but shoulder hurt also

http://vimeo.com/73730976

B.  4:50, 5:07 did all KB unbroken

250m Row

15 KB 

25 Burpees

15 KB

250m Row

rest 12 min x 2 rds

***110% on this, first round, make it count! unbroken and pull your heart out on that second 250m

* 5:00 and 5:20 was my time last time i did this WOD in May

C.  1 mile easy trail run with Brandon and Shiloh (actually was pretty winded for an easy run lol)

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avocado, strawberries, small OJ w/bcaas + bata alanine

Cliff builder bar

Roast beef slices, nuts

SFH protein shake w/hmb+creatine + bata alanine

Grilled chicken, zucchini, tomatoes, 1/2 avocado, 1/2 sweet potato

090213 Monday

A. Back Squat - 1RM = 235 PR

http://vimeo.com/73658165

rest 10

B. 90% of A, 1x AMRAP  = 210x8

C. AMRAP 10 of Muscle Ups = 8:50 x30, 10:00 x32

Nutrition

Bacon, spinach, tomato omelette, cup of blueberries + strawberries, grilled blueberry muffin

SFH protein shake w/hmb+creatine

Mixed nuts

SFH protein shake w/hmb + creatine

1/2 grilled chicken, green beans

Dark chocolate chips :)

*didnt eat enough real food today

083113 Saturday

Saturday: w/ Brandon / Kellie / Amy 

20 minutes on the clock - @ 80-90% effort

12 cal AD

400m run

400m row

4 rounds + 278m row

* Need to try and push myself to start out faster because what I always do is start out at a comfortable pace and get faster as I go but need to start out fast to see if I can then maintain that pace.  Did well was only less 250m row behind Brandon but should have pushed harder the first 2 rounds.

*goal above is steady work… find your pacing that you can maintain for 20 straight minutes w/ out slowing down and look to go to a tougher pace for last 2 minutes

+

15 minutes of gymnastic skill work here

083013 Friday

A. Snatch Ladder - Every :90 seconds, perform 1 rep, starting at #63 - climb til max. Can have numerous attempts within the :90

118 PR

http://vimeo.com/73482943

B.Snatch DL 1.1.1 x 3 rest :10, rest 2 min - ascending with lowering the weight in 2-3 seconds

C. 21:06

Run 800m

100 Wall Balls

75 Pullups

50 GHD Situps

25 Burpee Box Jump Overs (24)

*breathing was hardest legs were tired after ghd

Nutrition

 2 eggs + 1 egg white, bacon, blueberries, oj w/bcaas + bata alanine

Hmb + creatine

SFH protein shake w/hmb + creatine + bata alanine

Steak, brocolli

082913 Thursday

RY

A. OHS 3 x 4-5 reps @33X1 - tempo being key here, NOT the weight. 

http://vimeo.com/73421522

93x4, 103x4, 113x3, 123x3, 133x1

*best I've done in a while on OHS my max is 140x3 but that was at regionals haven't done it since.  Wrists hurt bad so holding the weight on my wrists is what's the hardest part

B. Strict Press 5x2 - ascending

88x2, 90x1 which is my max couldn't get 2 this movement is hard for me just can't seem to get better been at 88/90 for a long time

C. # Ring Dips - 4 x 3- ascending

*focus on pulling back shoulders

10# x 3 but wasn't doing full strict cause I arch my back to get up so when tried without that was much harder.

D. 

:20 on MAX effort

:20 OFF

x 15 intervals on Rower 

key to this is GOOOOOOO!!!!!   =)  Get uncomfortable fast and lets see the push

*wasnt terrible pulled around 1:38 first few sets then averaged around 148

PM

A. Back Squat Cycle Week 5 Day 2

1x6 @65 = 150

1x6 @75 = 175

1x6 @80 = 185

1x6 @85 = 195

http://vimeo.com/73424338

Felt very heavy tonight my 215x5 felt better than 195x6!

B. Recovery Mobility 

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avacado, peaches, oj w/bcaas + bata alanine

Tuna on wheat wrap with pickles, tomato, light mayo

Macadamia nuts

Fuel for fire

SFH protein shake w/bata alanine + hmb+creatine

Steak, brocolli

082813 wednesday

Rest day

Played around with CFNE WOD 3 - omg I will surely die!

Nutrition

Coffee

2eggs + 1 egg white, 1/2 avacado, strawberries, nectarine, Oj w/bcaas+bata alanine

Pure protein bar (at pool)

Way too many choco chip cookies :)

Steak, brocoll

The rest not worth posting had waaaay to many snacks today!!  Once a month just gotta binge!

082713 Tuesday

AM:

A. Power Clean x 2 + Push Jerk x 2 - heavy single on complex = 140x2, 150 x2 but missed second push jerk, 161 for a single PR for this complex clean was a little messy can't get elbows under fast enough not pulling back I guess

C. Tabata HS Holds - pushing through, working the stretch

D. 7 min recovery Row @Z1 - did 8 min oops about 1750m pulled around 2:20 first 1/2 then around 2:05 second half

PM: 4:40

3 rds AFAP

10 SqT Snatch's (63)

10 Bar lateral burpees

* last time I did this WOD took me about 6:30 so happy with time.  Legs were burning and form on snatches were terrible cause hard to go fast and keep form arms were tired too

+

Mobility & Recovery 

Nutrition

Coffee

2 eggs, bacon, nectarine

1/2 grilled chicken breast, 1/2 sweet potato

Macadamia nuts

Sfh protein shake w/creatine, bcaas, bata alanine