Friday 053113

Power Clean 1RM - 148 PR, almost got 153 but was squatting a bit too much for a PC 

Grace 3:06 PR (old was 3:47)

Rest 15min

Wod

1k row

100 WB to a 10' line @ 14#

400m run

50 Burpee box jumps

200m Row

25 KB @ 53#

22:58 .... Was 95 degrees extremely hot wod was pretty tough

Nutrition:

2 eggs + 1 egg white / strawberries

Beta alanine, bcaas

Cliff Bar

SFH protein Shake + Creatine

Medium Pear

Small grilled chicken breast + grilled zucchini 

Cherries

4oz steak + more zucchini 

Ice cream :( ....:)

3 Egg white and spinach/tomato/mushroom omelette 

Fish oil, ZMA, Beta Alanine

Thursday 053013

Rest Day

Wednesday 052913

Strict press 1rm - 88# can't seem to get stronger at this grrrr

HSPU - Kipping 1rm - 30!!

Wod

15 HPC @ 95#

400m run

15 HPC @ 95#

Rest 10 min REPEAT

3:20, 3:23

Was happy with this time.  Got first round HPC unbroken second round split up last set into two sets so all in all really good for me as I'm not great at HPC !

Tuesday 052813

Wod 

250m Row

15 KB @ 53#

25 Burpee

15 KB @ 53#

250m Row

Rest 12 min REPEAT

Rest 12 min REPEAT

Messed up in the order first round so slowed me down

KB definitely hardest

5:00, 5:20, 5:48 - not sure exact times but finished few seconds after Lindsey Forsyth so added few seconds from her time.

Monday 052713

Back squat 1rm -205*3, 213 (tried for 2 failed second attempt), failed 223

Back squat -85%of 213-went 185 *10

C2B pull-ups 1RM - 16...should have adjusted my grip could have had more

Ring Dips1RM - 23

MU practice

Butterfly practice 

Row for 5min @ z1

Saturday 052513

Regionals team event 7

20 min cap

rope climbs and squat cleans

Kellie was on last round finished 1 rope climb in time cap but kept going and with our time would have placed 7th at regionals and for sure would have done better game day!  Yea us!!! 

MU - got my first strict MU today!!!  Got 4 in a row * 2 :). Good day!

Friday 052413

Back squat 75% of 1rm 3x5= 173#

AFAP

500m row, 25 Box Jump overs, 50 DU

3:43

Rest 6 min

AFAP same as above

3:55

Rest 15 min

AMRAP 8

200m Run, 2 MU

4 rounds + 200m run + 1 MU

Thursday 052313

Squat cleans 135*3 for 2.  Failed 155 so decided just to stay lighter.

Wednesday 052213

Strict Press - 88# PR- tried 90 failed

Wod - Karen with Partner (Danielle)

150 wall balls while partner in chin up = 7:44

Rest 5 min - 5 rounds each partner does 5 rounds
10 GHD sit-ups
30' sprint
30' sprint backwards
30' bear crawl
30' backwards

Skill Practice
Bar MU - hands ripped from yesterday's butterfly practice so could not do multiples but got up singles still funny arms :)

Tuesday 052113

DU practice using wire rope ( ouch)

Butterfly Practice- got 9! Best ever. I think watching those regional girls definitely helped!

Front Squat 185*2 PR, 195*1 PR

Monday 052013

Went through Regionals event #6
100 DU
50 HSPU
50 t2b
50 OH axle clean 100

This run through felt great, strong. Got 10 reps of axel OH on first set pretty p,eased with my performance. Lunges were hard but could have got through it.

MU / Burpee practice
After my epic failure at regionals Brandon had me practice using fat rings, moving rings so I had to jump and grab, giving me 5 sec to grab and go. Was great for my confidence got like 8 in a row no failures. Did not use tape which I am going to try to stay away from.

At home
Back Squat 220 PR
http://m.youtube.com/#/watch?feature=youtu.be&v=VSTptjgsdBw&desktop_uri=%2Fwatch%3Fv%3DVSTptjgsdBw%26feature%3Dyoutu.be

Friday 051713

REGIONALS

140 OHS*3

Failed on MU needed 3 to qualify only got 2. Probably most upsetting day of my life. Not sure what went wrong aside from combination of things. Windy day moving rings all around, fat rings which never practiced on, not able to kip enough maybe shoulders taxed from OHS..... Could go on but just didn't have it that day unfortunately:(

Tuesday 051411

Regionals training

OHS 138*3
AFAP 5rnds : 5 Burpees, 10cal AD, 5t2b, 10 wall ball to a 10' target= 9:23

Monday 051311

Regionals training

Active recovery

Pistols practice
OHS regional wod run through for time

Sunday 051211

Regionals Training

HSPU with Brandon reviewing and practicing strategy for event 6

OHS- 133*3 felt much easier than Friday. 143*1 felt like I could have 3 but just lost my balance. Def helped having my hands wider going into the jerk for OH position.

Axle clean and jerk practice- felt MUCH better using the new axel feel more confident about event 6.

Run- 200m rest :30; 400m rest 1:00; 800m rest 2:00; 400m rest 1:00; 200m

Saturday 051113

AFAS
14 Muscle Ups - got 2 then 2 then all singles
5 squat cleans 133# - got all 5 tng
7 muscle ups - singles
4 squat cleans
2 rope climbs
3 squat cleans

Time: 11:04

Handstand walk practice

Attempted snatch and cleans but was failing miserable so stopped. Tired.

Friday 051013

Regionals WOD Event 6 practice

50 DU each
50 HSPU ( one partner doing HSPU while other is in handstand hold)
50 t2b ( one partner hanging while other is doing t2b)
50 shoulder to OH using axle 165/103. .... Horrible lol!! But axle was not same fat grips so made much harder should be easier game day
90' walking lunges using same axle weight bar front rack position

Thursday 050913

Rest day but did some DU practice and t2b

Wednesday 050813

Regionals Training

Burpee Muscle Up practice- cant go fast but can do them.  Strict can get 1 but need to kip

Regionals gonlet WOD

  30 WB - got 2 no reps but did unbroken

  30 c2b - got 5 then 2 then was singles need to switch grip

  30 pistols - did much better than usual still slower than others but for me was good

  30 DB snatches 50#- not bad but need to get technique better so stays closer to my body

Axle Clean technique practice 100#- was awkward but can clean and press overhead

Handstand walk practice

HSPU practice - went wider with hands and further from wall felt much better

Tuesday 050713

Regionals Training

One session

Max Clean: 163 then went for PR 175 caught it but couldn't stand up.  Catching it was even big for me was happy doing just that.

Weighted Pull-ups:  26# * 5

Max front Rack Lunges: 178# def a PR prob could have gone 180 but stopped

Emom for 20min: Muscle Ups and Lsits.  Still having trouble stringing more than 3 MU frustrating.  Loose kip and grip will keep at it.

Handstand walks and Hold practice

Monday 050613

Regionals Training

Active Recovery Day

1 mile run pushing Chloe in jogging stroller ( approx 45#) time 8:58

Rest 2 hours

5k Row

Sunday 050513

Regionals Training

Session 1

Team of 4 - :30 on :30 off

Dumbell cleans 30# (probably hardest but was consistent with numbers each round)
KB OH lunges 35#. (Easiest pretty fast)
Handstand wall holds
* one person on wall whole time if falls off team has to stop

Rest 4 min
Amrap 4 guy/girl ( Lynn/chase) Rope Climbs = 14
( felt pretty good wasn't struggling like I thought I would got up each time fast without any pause)

Rest 6 min same gender (Lynn/kellie)
Amrap 5 = 10 rounds
30' wheel barrow
60' buddy carry

Session 2

Strongman Training at Tuff

Tire flipping - 350# pretty easy tried 500 pound not easy couldn't lift!

Yoke walk- practiced technique 180# then 280# mostly hurt to hold than to carry killed my neck

Log lift/press- awkward just tried once think was 70/80 pounds got overhead but not great press

Wod - 2 rounds same gender ( Lynn/kellie)=11:24 I think

50 pull-ups ***got max pull-ups here at 30!!!

14 tire flips 350#

50 squat throws over pull-up bar using 20# medicine ball

Saturday 050413

Regionals Training

Session 1

Jerk - 153.  Failed 163 not a great strength day.  Was jerking from the jerk boxes.

Team WOD
    100 Cleans ( rowed 1k while others were cleaning)
    100 box jumps ( rebounded all mine which was progress for me)
    100 c2b ( got 2 sets of 10 then set of 5)
    100 sdhp ( awkward )
    100 Burpees
***all above while a 4k was rowed

Session 2

3 Rounds
10 dumbbell snatches ( first set 50# was easy so went to 60# and struggled went back to 50 last set)
100 meter sprints

100m row intervals * 6 ( pulled in the high 130's which is good for me)

Friday 032913

Back Squat -203 x2
208 attempt got for 1 failed on 2 (1 rm = 210)

Friday 050313

Regionals Training

Session 1

Clean Complex - PC, SC, FS, Jerk 148#. Missed 153 twice barely can PC

Push Press - 133 x2 PR., 138 x1 PR.  Went for 143 missed bar to far out front

Session 2

Fran - 4:35 not PR but solid reps.  ***left hand sore from bar mu practice def impacted pullups

Back Squat - 213.  Went for 218 very close but failed 3x

Back Rack lunges - 125 first set 8 ( got caught up in foot placement) second set 16. *** lunging with left leg out front bothered hamstring)