073013 Tuesday

A. EMOM x 8, Power Snatch x 2 @65% = 75#
B. OHS - from rack - 12-15 min to find a 5RM= 133x5, 140x2
C. Clean Deadlift 5x3 - ascending - high % working sets = 153, 173, 183, 188, 193

D. DB SA Row 4 sets each arm - 5-6 reps @2020, resting :60 between arms = did not do
E. 
20 TGU (alt arm) = did not do
+
3 x 500m Row, resting :90 between, 90% effort.  Sustain = 6:35 

Nutrition

Coffee

2 eggs, bacon

Cliff builder bar

2 slices chicken rolled up

SFH Protein Shake w/creatine, bcaas, bata alanine

Dark chocolate almonds

1/2 grilled chicken breast, 1 peach

072913 Monday

A. 5 min HS Walk practice - draw a course = 35 feet maybe at once
B. Butterfly C2B - 5 sets of 3-5 reps = could only single
C. Snatch High Pulls 5x2, rest 2 min between-didn't do
D. Back Squat - week 1 day 1 
% based. 
1x10 @60%.  1x8 70%. 1x6@75%. 1x4 @80%
140, 160, 175, 185

PM:
A. SqT Clean Cluster - off high blocks 1.1.1 x 4; rest :20, rest 3

75, 100, 121, 128

B. = 15:15 did mu with no false grip still can't string more than 2 
3 SqT Snatch @103
3 Muscle Ups
6 SqT Snatch @93#
6 Muscle Ups
9 SqT Snatch @73
9 Muscle Ups 
+

4x15 Rear Band Scap Squeezes -didn't do

Nutrition

Coffee

2 eggs + 1 egg white, strawberries, oj w/ creatine

Cliff builder bar

SFH protein shake w/creatine, bata alanine, bcaas

Handful macadamia nuts

Grilled chicken sandwich w/ strawberries, pineapple

Cliff builder bar ( at Ava's cheer practice had to eat bar again)

Egg white omelette w/ham, spinach, banana

Bata alanine, fish oil

072613 Friday

A. Clean 5x3 off High Blocks  = 99, 111, 122, 143, 155x1

http://vimeo.com/71128432 = 155

http://vimeo.com/71129536 = 145

B.  = 35:31 (did 1 extra lost count)

800m Run

1k Row 

75 GHD Sit-ups 

50 Pull-ups

25 Power Snatches @83

10 Burpee Muscle Ups

*struggled felt tired had not much to give by the time I got to MU. Power cleans after everything were tough.  

Nutrition

Coffee

Pb toast

SFH protein shake w/creatine, bcaas, bata alanine

2 eggs, fruit

Dark chocolate almonds

072513 Thursday

**all videos uploaded couldn't copy link

sqT Intense + MaP

A. 5-5-5-5-5 @90% of last weeks 5RM = 190#

B. EMOM x 10 min, 2x Split Jerk @ 60-65% = 113# ( little over 65%)

C. MAP = no idea how many calories AD wasn't working

AMRAP 5

AD Cal @80-85%

Rest 3 

AMRAP 5 = 90

Burpees Touch's

Rest 3

AMRAP 3 = 11

Hang SqT Cleans @123

Nutrition

2 eggs + 1 egg white, sliced peaches, 1/2 avocado, OJ w/bata alanine

1/2 cliff builder bar

SFH protein shake w/creatine, bcaas + bata alanine

2 slices rolled turkey, 1/2 cliff builder bar, dark chocolate almonds

Tuscan Kitchen for dinner = 1 shrimp, 1 oyster, 1 clam, salmon w/sweet potato, broccoli, asparagus, chocolate gelato :)

Fish oil, bata alanine

072413 Wednesday

Weightlifting Wednesday

Practiced snatch got to 105

Practiced Cleans got to 165

Practiced butterfly Pull-ups - 40 PR 

Nutrition

Can't remember lol

072313 Tuesday

A. Deadlift 4x5 - ascending @30X1 = 180, 190, 200, 205, 210 PR

http://vimeo.com/70896861

B. Strict Press - climb to heavy single in 10 min = 63, 73, 78, 83, 90 PR, 93 failed twice

http://vimeo.com/70899214

+

Split Jerk - Climb to heavy single in 10 min  = 123, 133, 143, 153, 163, 170 PR

http://vimeo.com/70898659

C.  Nancy = 15.51 

*ran .3 miles each round so little longer an 400.  Back was on fire during the run.  Got all OHS unbroken which squatting in nanos is hard for me.  Should have squat snatched first rep did t think of that also need faster transition as I watched masters woman they had no rest between transition

D. EMOM = 2 MU + 10 pistols

http://vimeo.com/70905259

*pistols in my nanos!  Little messy and heel comes up but I've never done them in flat shoes !  MU felt good tonight kip felt better the dip was still tough.

Nutrition

Coffee

2 eggs * 1 egg white, strawberries

Cliff builder bar

Tuna w/mayo and relish just in a bowl no bread

SFH protein shake w/creatine, bcaas + bata alanine

Several strawberries

Grilled pork, grilled asparagus, spinach, bacon, tomatoes

Bata alanine, fish oil

Banana w/peanut butter+ 1egg + 2 egg whites 

072113 Sunday

Rest day

072013 Saturday

Rest day

072213 Monday

A. Snatch - 12 min to hit heavy Single = 108 failed 115 twice

B. Snatch High pull + Snatch + OHS x2 ; x 3

88, 93, 98

C. Deficit Snatch Grip DL 3x2 @130% of 1RM Snatch - with intent 

145#

D.  = 12:07

10/2 8/4 6/6 4/8 2/10

Power Cleans @ 133

C2B Pull-ups

**all videos uploaded but could not copy link for some reason again

Nutrition

2 eggs + 1 egg white, 1/2 avocado, 1/2 cliff builder bar, oj w/bata alanine

SFH protein shake w/creatine, bcaas + bata alanine

Cliff builder bar, strawberries

Grilled chicken breast, grilled asparagus, steamed brocolli

Dark chocolate covered almonds

3 egg white omelette w/spinach, tablespoon almond butter, 1 nectarine sliced

071913 Friday

Emom Front Squat = 133x3 for every minute 

Front Rack lunges 4x12 = 123 ( was supposed to climb but didn't realize that grrr)

WOD = 25:37

50 Burpee box jumps

50 OHS @95#

50 cal AD

50 pull-ups

Nutrition

Coffee

2 eggs w/pineapple, 1/2 avocado, 1/2 cliff bar

SFH protein shake w/ creatine, bata alanine

Cliff builder bar

Pool snacks- mixed fruit, graham crackers

1/2 grilled pork chop

Spinach salad w/asparagus, shrimp, mixed fruit salad 

1 glass wine

Desert:) home made s'more thingy yummy

071813 Thursday

SqT intense + map

A. Back Squat - est a 5RM = 210x5

http://vimeo.com/70597934

B. MAP

AMRAP 10 = 7+1 mu

2 Muscle Ups

4 HSPU

8 KB @53

http://vimeo.com/70597780

Rest 5

AMRAP 10 = 4 rnds

Row 300m

15 Burpees 

http://vimeo.com/70598414

Nutrition

Coffee

3 egg omelette w/spinach, pineapple, blueberries

Shot of liquid protein ( not sure of name)

Cliff builder bar

SFH protein shake w/creatine + bata alanine

Macadamia nuts

5oz steak, broccoli, shrimp, 2 cheese sticks ( 99 for dinner)

071713 Wednesday

Rest day

071613 tuesday

Low Oly Pull + CP + OH Stability 

A. PC - 1RM = 143 felt weak today max power clean is 153 but could barely lift 143

Rest 2

B. AMRAP 8, 90% of A = 128 x 24 

C.

Strict Press 5x3 = 53, 63, 73, 88x2 - 1 RM is 88 so PR but still feel like not getting stronger here

Push Press 5x5 = 88, 93, 98, 103, 108

Push Jerk 5x7 = 108, 113, 118 stopped arms were dead wrists hurt

D. L-Sit Work - ran out of time so didn't do

Nutrition

2 eggs, peach slices, 1/2 avocado

3oz steak, grilled asparagus, brown rice

1/2 cliff builder bar

SFH protein shake w/ creatine, bata alanine

1/2 grilled chicken breast, broccoli, pea pods, 2 slices tomato w/ avocado slices

Dairy free coconut milk ice cream :)

071513 Monday

Session 1

Snatch grip deadlift heavy working sets 4x2 = 145, 155, 165, 175, 185

http://vimeo.com/70380229 = 185

1x AMRAP strict pull-ups = 12 PR 

http://vimeo.com/70380418

Session 2

A. Snatch 1.1 x 5  rest :20, rest 2:30

http://vimeo.com/70379517 = 103

http://vimeo.com/70380018 = 108 failed second 

B.   = 14:32
50 Wall Balls
10 Bar Muscle Ups
50 Cal AD
10 Bar muscle ups (was supposed to be ring mu but could not get up slippery)

*my wall balls suck lately used to get more in a row grrr

C. 30 TGU 26# - left shoulder was hard kept caving in hard to push out

Nutrition

Coffee

Cliff builder bar ( went to grocery store didn't eat before I left bad)

2 eggs, cherries

Apple

1/2 sweet potato, 2 slices roast beef

Handful macadamia nuts

SFH protein shake w/ creatine bata alanine

2 egg whites w/ turkey, few raspberries and cherries

Fish oil

071413 Sunday

Rest day

071313 Saturday

UCFF Competition - 1st place!!!!!!

WOD 1

1 min t2b

1 min box jumps 20" no opening required

Complex - clean, lunge both legs, front squat, jerk = 153

*went 123, 143, 153 failed the jerk on the first 153 but then got it.  Jerk felt weak haven't been doing much overhead

Floater WOD

25 cal AD

50m sled push w/ 50#

WOD 2

1 mile trail run 7:13 I think

5 rounds of:

6 axle dead lifts 165#

30 lateral bar hops

*got 4 rounds + 2 dead lifts.  Struggled w/dead lifts need to learn how to fit through these

WOD 3

350m row

25 thrusters 63#

15 lateral Burpee bar hops

Final WOD 

1 min c2b pull-ups

1 min god sit ups

2 min hang power cleans 103#

2 min max calorie row

Nutrition

2 hard boiled eggs, 1/4 paleo banana bread

Oj with creatine, bata alanine

Cliff builder bar (eaten in phases)

SFH protein shake w/creatine, bata alanine

1/2 cheeseburger ( but big) sweet potatoe fries ( not a lot)

1 + 1/2 egg, bacon

Choco chip cookies :) wanted ice cream but have none grrr

Fish oil (forgot last few nights)

072213 Friday

Game day WOD

Two rounds NFT of:

1 Power Clean (135/93)

2 Front Squat

3 Push Press

4 Deadlift

5 C2B Pull-ups

6 Burpees

7 KB Swings (53/35)

8 Box Jumps (step down)

9 Back Ext

10 GHD Sit-ups

20 Double Unders

Nutrition

2 eggs + 1 egg white, blueberries, 1/4 piece paleo banana bread

Bata alanine

Cliff builder bar

Cherries

Hamburger (no bread), 1/2 avocado, 2 slices tomato, pineapple

SFH protein shake

Pasta w/ fresh zucchini, peppers, ground beef

071113 Thursday

Back squat- 230 PR!  Failed 2x on 233.  

http://vimeo.com/70132758

Run 800 TT = 3:30.... Pretty happy with that

Rest 12 min

Run 400 TT = 1:28.... Thought would be a little faster but I tend to pick up speed can't start out fast

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avocado, 1 peach sliced, 1/4 piece paleo banana bread

SFH protein shake w/creatine, bata alanine, bcaas

Grilled chicken plain, mixed fruit

Cliff builder bar

Grilled chicken taco ( salsa, sour cream, chicken on whole wheat soft wrap)

071013 Wednesday

Rest Day

070913 tuesday

Front squat cluster 1.1.1 = 190# PR

Front squat single = 200!!

Clean pulls - only used 143 honestly was tired and still had to do WOD so didn't spend much time on this

5 rounds = 16:16

500m row

25 wall balls

15 Burpees

http://vimeo.com/69989297

*struggled a bit I thought pulled under 2:00 first 500 then was more like 208 - 215 last 2 sorts.  Even wall balls were hard today!

EMOM

Strict deficit HSPU

GHD with 15#plate 

* got only 5 as a max on HSPU then 3 then 2.  Ghd were pretty easy.

Nutrition

Coffee

2 eggs + 1 egg white, fresh mango 1/2 avocado ( more like less than 1/2 avocado)

Bata alanine w/ little oj

SFH protein shake w/creatine, bcaas + bata alanine

Grilled steak tips, spinach, peppers, 1/2 sweet potato

Dark chocolate

Salad and 1 slice of pizza ( chuck e cheese!)

070813 Monday

Snatch + OHS x3 = 108 but not easy for the snatch just horrible form

1x AMRAP muscle ups = 3 :(

1x AMRAP pull-ups = 34 with first 17 unbroken butterflies very excited to break 30!

1 round for time

3 MU + 34 pull-ups = 3:02.  Hands already sore just from first round butterflies

50-40-30-20-10= 15:33

AD + DU

 *awful!  I had no legs and no shoulders was exhausted and could not go fast at all kept stopping big baby today!  Even my DU I tripped every time which is rare on short sets like this bad WOD!

Clean pull + Power snatch complex = 145

Horrible!  After my bad snatch and WOD today no idea why I even tried this today!  Wasn't even a complex felt was too slow.  Got 145 but almost fell into my rig :( failed at 150.  

http://vimeo.com/69926933

Nutrition

Plain oatmeal with raw honey

SFH protein shake w/creatine, bcaas, bata alanine

Small piece of steak, like 1/4 grilled chicken breast (leftovers), handful macadamia nuts

Grilled steak tips, 1/2 sweet potato, steamed broccoli

Bata alanine

Fish oil

2 eggs

1 peach cut up mixed with low fat frozen vanilla yogurt + some dark choco chips :)

070613 Saturday

Back squat - 10x 3 at 95% - did 200 first set math was wrong did 205 for 9 sets!  Very excited about this weight for that many reps.

http://vimeo.com/69806749

Crossfit for Hope WOD = 231 reps 

1 min Burpees

1 min power snatch @ 53#

1 min box jumps - did not need to stand up rebounded fast

1 min thrusters @ 53#

1 min c2b - was hardest most I got at one time was 5

Rest 1 min then repeat 2 more times

http://vimeo.com/69807196

Nutrition

Coffee

2 eggs, 1/2 avocado, 1/4 of banana

SFH protein shake w/creatine, bcaas, bata alanine

1/2 grilled chicken breast, black bean salad, peaches

Dark chocolate 85% dark

Bata alanine

Home made grilled chicken salad with peppers and little brown rice

Pineapple

Wheat thins ( def too many)

070513 Friday

HBack squat 5x7 @ 90% - did 190 should be 198 but I missed last week so went up from 185

http://vimeo.com/69774591

1k row @ 80% - did between 215 and 218 

Rest 5 min

1k row AFAP - 3:58.8 - holy crap lost maybe 7 sec because I did a dead stop lol

No rest

1k row easy z1 - didn't even feel like I could pull !!! So hard!  Grip gone. Dead!

Nutrition

Coffee

3 eggs w/bacon

Bata alanine

Cliff builder protein bar

SFH protein shake w/ creatine, bcaas, bata alanine

2 hard boiled eggs ( egg whites only) 2 bacon

Cereal :). Whole grain with nuts 

Fish oil, bats alanine

070413 Thursday

Rest day

070313 Wednesday

Back squats 5x7 @ 85% = 185

Was pretty hard wasn't sure I was going to make last set but pushed through.  Damn knee I just can't seem to push knees out grrr.

*video uploaded but can't copy link for some reason

DT = 17:29

5 rounds all at 103#

12 dead lifts

9 hang cleans

6 push jerks

*brandon up,leading video

*hang cleans super hard for me just can't go fast.  Deadlifts were tough because I had no grip and my back was on fire.  Push jerks easiest part.  

Nutrition

Cliff builder bar ( didn't eat until 11 at grocery store bad)

2 eggs + raspberries + little brown rice ( weird combo but Chloe didn't finish her rice so I did)

SFH protein shake w/Creatine, bcaas + Bata alanine

Handful macadamia nuts

Sautéed chicken in olive oil w/ peppers + tomatoes, salad

Cliff builder bar ( grrr had 2 today but was in a rush and on the go all day)

SFH protein shake

More sautéed chicken w/ salad just small portion

17:29

DT

070213 Tuesday

A. Deadlift  2-2-2-2 @85% across not TNG reset

Did 205 across couldn't find what my max deadlift was so think it was 243

http://vimeo.com/69589104

B. Butterfly Pull-ups 7-7-7-7-7

Few sets felt great few felt messy hands still sore also

http://vimeo.com/69589472

C.  5 rounds = 19:04

5 power cleans @ 133

10 T2B

15 Bar lateral Burpees

Cleans killed me!  Just heavy for me so I can't go fast felt like I had 5 min in between reps!  Everything else was fine just need to learn how to go little faster with less rest with weight grrr!

Brandon uploading wod video

Nutrition

Coffee

Bata alanine with little OJ

2 eggs + 1 egg white with blueberries

SFH protein shake w/Creatine, bcaas

1/2 grilled chicken with 1/2 small sweet potato

Pool snacks - few nuts, few wheat thins, granola bar ( bad )

1/2 grilled chicken breast w/green beans

Fish oil, Bata alanine

Peanut butter toast