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

082613 Monday

AM

A.  FS - build to a tough triple = 188x3, 194x3 

http://vimeo.com/73174107

B.  Clean; 2.2.2.1.1.1, rest 2-3 minutes

148x2, 153, 163

C. 18:23

For time:

1 mile run

+

3 rounds for time

20 x back squat cleaning bar from floor @ 100#

15 x CTB pull  up

* finished run in 7:38

* finished all BS unbroken

* first set of c2b unbroken, second set 5,5,5 and third set 4, 5, 6

PM: Back Squat Cycle Week 5 Day 1

1x8 @65 = 150

1x6 @75 = 173

1x4 @85 = 195

1x4 @90 = 207 but jumped did 215x5 then 220x3

http://vimeo.com/73184214

http://vimeo.com/73184407

Nutrition

Plain oatmeal w/fresh blueberries

Cliff builder bar

SFH protein shake w/creatine, bcaas, baata alanine

Chicken slices, macadamia nuts

Dark chocolate 

Grilled chicken, sautéed Brussel sprouts,summer squash and pea pods, 1/2 sweet potato

Egg white omelette w/mushrooms, tomato, tbls almond butter, raspberries

082413 Saturday

Saturday - With Kellie & Amy 

A. Front Squat - 10 RM = 163x 10, 173 x 10

* was a little struggle last 3 and wish I got a little lower on squats but to parallel little lower than parallel so happy

http://vimeo.com/73042997

B.

3 minute sprint @ max effort

rest 8 minutes x 5 sets

*felt good got faster on each run basically ended up being a little over 600m for each 3:00 run

C. TGU x 20 reps at lighter weight, alternating = used 18#

+ 

weakness work - low volume - have some fun and play = MU got first strict quality MU!!  Got 4 kipping hoping for 6 but still need kip work :(

http://vimeo.com/73041268

Nutrition

Coffee

1 hard boiled egg, few blueberries ( hard to eat early)

SFH protein shake w/creatine, bcaas, bata alanine

Handful macadamia nuts

082313 Friday

A. Snatch DL + Hang Snatch + OHS - build to heavy single in 15 min

*left wrist bothering me so couldn't OHS just worked snatch technique got up to 110 but Failed

B. Pendlay Row 4 x 5 @21X1 - ascending - didn't do

C. 2:33, 2:18, 2:19

:60 Sprint AD

50m Sled Push (50# added to sled)

15 Burpees

Rest 10 min x 3

*was a big baby just didn't push was lazy

*had no energy today def didn't eat enough

Nutrition

Coffee

Egg white omelette w/spinach + bacon, fruit

SFH protein shake w/creatine, bcaas, bata alanine

Fuel for fire 

2 eggs w/sausage

082213 Thursday

AM: 

A. Ind. Regional Event #6

100 DU

50 HSPU

40 T2B

30 Shoulder to OH with Axle (100)

90' Walking lung axle in front rack

http://vimeo.com/72919892

*DNF - had about 18 feet left of lunges to finish in 15:00 regionals time cap grrr

PM:

A. Back Squat Week 4 Day 2

1x8 @65 = 150

1x8 @70= 160

1x8 @75 = 173

1x8 @80 = 188

http://vimeo.com/72918431

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avocado, raspberries + strawberries

1/2 cliff builder bar

SFH protein Shake w/creatine, bcaas, bata alanine

Pb+ j sandwich

Sausage, summer squash, spinach, tomatoes, cucumbers, 

082013 Tuesday

Oly Pull + OH

AM:

A. Power Clean x 2 TnG + Push Jerk  - build to single on complex = 144#

Couldn't push jerk more so stopped at 144

http://vimeo.com/72772684

B. Clean Pull 3x3 - reset at bottom but hands ALWAYS on bar @100% of clean 150, 171, 180

C1. 250m Row - max effort, rest :20 x 4

C2: 10 TnG Power Cleans @103 rest 7 min x 4

29:32

*first set was hard got set 2 and 3 of PC unbroken first and last set took 3 or more.

http://vimeo.com/72772417

D. Behind Neck Push Press - Climbing in doubles, learning the movement and bar path. - 10 min

Practiced with just 75# for few sets of 3

PM: 

A. Deadlift 5x5 - ascending, TnG Reps - climbing to a 5RM for the day 

165, 175, 185, 195PR, 205PR, 215PR, 225PR, 230PR :)

http://vimeo.com/72784480

B. # Pullups 4 sets of max reps, with at least 10-15 #'s on you somehow - didn't do

C. 20 TGU - @35 alternating - didn't do 

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 avocado, fresh picked blueberries + raspberries

SFH Protein Shake w/creatine. Bcaas, bata alanine

1/2 sweet potato, nectarine

4oz steak, farm picked green beans, farm picked zucchini, farm picked corn on the cob

081713 Saturday

60 sec. AD @ tough effort

200m run

x30 minutes

Got maybe 10 to 12 rounds

+

4 minute L-sit hold

081913 Monday

A.  Front Squat; @ 22X1 - build to a tough double in 12 minutes 180 x2, 188x1

*couldn't stand up on 188 for second holding 2 sec then standing up was hard

http://vimeo.com/72679904

B.  Squat clean + split jerk - start @ 103#; every 90 seconds do 1 rep until max

103, 113, 123, 133, 143, 153, 163, 170F failed the jerk 

C.13:30

25 Thrusters (63)

10 Muscle Ups

25 Thrusters

7 Muscle Ups

25 Thrusters

4 Muscle Ups

http://vimeo.com/72675427

PM:

A. Back Squat Cycle Week 4 Day 1

1x8 @65= 150

1x8 @70= 165 ( should have been 160 oops)

1x6 @80=  185

1x6 @85 = 195

http://vimeo.com/72700087

B. L - Sit - accumulate 3 minutes = :45, :46, 37, 30, :22

http://vimeo.com/72700307

C. Mobility / Recovery / ICE

Nutrition

Coffee

3 egg white omelette w/spinach bacon + tomato, berries, organic oatmeal

SFH protein shake w/creatine, bcaas, bata alanine

2 lamb chops w/grilled zucchini, onions + tomato

Small home made paleo Lara bar (apricot)

1/2 grilled chicken breast, 1/2 sweet potato, green beans/summer squash/zucchini, tomato slices

Large peach (fresh from the farm), tablespoon almond butter

Fish oil 

081613 Friday

Friday:

A. EMOM x 16 minutes

odd = 2 TnG power cleans @ 138

even = 10-12 HSPU

**did 12 HSPU each time got all PC :)

+

30 sec. amrap kb swing @ 53# (get 15) = 16, 17, 17

30 sec. amrap burpees (get 15) = 13, 13, 14

30 sec. am rap box jump @ 20" (get 18-22) = 16, 17, 17

30 sec. amrap sprint @ max effort

rest 7 minutes x 3

http://vimeo.com/72528210

+

45 sec. AD sprint for calories

rest 5 mintues x 2 = 22 cal, 22 cal

Nutrition

SFH protein shake, bacon, peach

1/2 cliff builder bar

SFH protein shake w/creatine, bcaas, bata alanine

1/2 protein bar, apple

Filet, green beans, salad

Granola cereal W /skim milk

Fish oil

081513 Thursday

A. Clean & Jerk - 1RM for day 170 PR

http://vimeo.com/72452047

B. Continue on for Max Clean for the day 170 didn't try more 

C. 2013 regionals wod - rest prior to this to recover from above. 

4 rds of = 8:19

2 Rope Climbs - 15'

down and back sprint in gym x 2

4 SqT Cleans @133

down and back sprint in gym x 2

http://vimeo.com/72464875

*got all squat cleans unbroken but was slow at climbing the rope shoulders were tired and had to stop to talk to Chloe caused me about 20 seconds lol (Brandon to upload video).  Would have placed 28th out of 40 against northeast regional girls.

PM session

Week 3 Day 2 - Back Squats

60%x10 = 140

65%x10 = 150

70%x8 = 161

75%x8 = 175

http://vimeo.com/72459115

*felt easy today wasn't tired felt could have done more

Nutrition

2 eggs + 1 egg white, small home made apricot Lara bar

Protein bar

SFH protein shake w/creatine, bcaas, bata alanine

Handful macadamia nuts

1/2 grilled chicken breast, mixed grilled veggies, grapes

1 egg + 2 egg whites with thin piece ham, 1/2 avocado, 1 wheat toast w/almond butter

Fish oil

081313 Tuesday

A. Power Clean + Push Jerk - heavy Single  = 154#, PC Clean PR 163 missed jerk

http://vimeo.com/72313063

B. Deficit DL + RDL + TnG Deadlift - 5 sets - ascending = 163, 170, 175, 185, 192

Used 1 block to stand on and double overhand grip

C. T2B - 1 max Set

rest 1 min, do that # AFAP = couldn't do because of ripped hand from yesterday

D. = 9:29 was pulling under 2:00 and finished last 100 pulling 1:45

100-200-300-400-500-400-300-200-100m Rows 

rest 1/1 - already pre set in rower for this wod. 

then rest & recover prior to 

E. Mobility and Recover - Scap work + shoulder rehab

PM Session:

A. 10 min SqT Test - Air Squat, flat foot, 10 min, upright chest, knees out. FIGHT IT and dig deep

Did 10 min of air squats lol 291 in flat feet oops!  Vid loaded but can't copy link 

B. 10 minutes of split variations

C. accumulate 4 min of Plank Hold

Nutrition

Egg cheese and bacon on wheat bagel ( dunkins early kids doctors appt )

1/2 protein bar

SFH protein shake w/creatine, bcaas, bata alanine)

Small paleo apricot/nuts bar home made, nectarine

Fresh grilled chicken, bacon and avocado sandwich, strawberries

Bowl of Cheerios (need to food shop!!)

Fish oil

081213 Monday

A. Snatch DL + Snatch + OHS - single on complex (hands on bar) 

113 not great form was bad took 4 tries to snatch

http://vimeo.com/72218486

B. Snatch Balance 7x1 - ascending - didn't have time

C. 9:21

10 Thrusters @83

7 Bar Muscle Ups

10 Thrusters @93

7 Bar muscle ups 

10 Thrusters @103

7 Bar Muscle ups 

Rest 3 min 

AMRAP 3

Wall Ball - 14# to rig target

65 but maybe 10 no reps 

PM Session:

A. Snatch High Pull 3x3 @105% (hands on bar entire time)

http://vimeo.com/72236871

B. BS Cycle 

150x8, 160x8, 185x6, 195x6

http://vimeo.com/72234440

C. L-Sit Work - accumulate 3 min -didn't have time

Nutrition

Coffee

2 eggs + 1 egg white, 1/2 English muffin w/almond butter, raspberries

1/2 protein bar

SFH protein shake w/ creatine, bata alanine, bcaas

Sautéed chicken w/mixed veggies

Beef jerkey

Sirloin burger ( no cheese no bread), home made sweet potato fries 

081113 Sunday

Recovery Day

1 mile trail run

2k row @ 8:45

400m Run

5 rounds of Cindy at easy pace

Butterfly Practice = 30 PR  

080813 Friday

Clean deadlift + clean + Front Squat Complex = 163

Uploaded but can't copy link

23:34

50 Cal AD

50 Pull-ups - 25, 11, 9, 5 all butterfly

40 Cal AD

4O T2B - 15, 10, 5, 5, 5

30 Cal AD

30 Burpees - almost wanted to throw up at this point

20 Cal AD

20 Front Squats 113# from floor - 10, 5, 5 

Nutrition

Coffee

2 eggs + 1 egg white, bacon, cantaloupe 

1 home made apricot Lara bar

SFH protein shake w/creatine, bcaas, bata alanine

Grilled chicken w/bacon sandwich (from Wendy's), diet coke

Sautéed chicken w/ asparagus

Cheerios w/strawberries w/skim milk

Bata alanine, fish oil

080712 Thursday

BS Cycle + MAP

AM: 

A. Sotts Press Work = 45# for 3 reps x2

http://vimeo.com/72012174

B. OHS (snatch grip) 3 x 4-6 reps @32X1 - lighter %, just working position = 63, 73, 83x6

http://vimeo.com/72012071

C. "Helen" = 9:25 PR old time was 10:24

PM: 

A. Back Squat Cycle - week 2 day 2

1x10 @60 = 138

1x8 @70 = 163

1x8 @75 = 173

1x8 @80 = 183

B. = 3:15

9-7-5

Deadlifts (183)

HSPU (deficit)

http://vimeo.com/72014160

Nutrition

Coffee

2 eggs + 1 egg white, bacon, 1/2 avocado, 1/2 peach

SFH protein shake w/creatine, bcaas, bata alanine

Cliff builder bar

Handful of mixed nuts

Sautéed chicken w/asparagus, Brussel sprouts, peppers

2 egg whites, almond butter toast

Fish oil

080613 Tuesday

U

A. Power Clean + Push Jerk - Heavy Single = 71kilo (157) PR on clean and push jerk 

http://vimeo.com/71855348

B. MAP Training - 85%

AMRAP 6 = 3+1 rounds

3 Hang Power Cleans (133)

6 KB Squat Cleans (35)

9 Burpees

http://vimeo.com/71855759

* was able to hang clean for all 3 on 2 rounds and then 2 for one round big improvement for me since I could barely hang clean this weight for 1 a few months ago

Rest 3

AMRAP 12 = 3 rounds (73 # snatch)

Row 250m

5 Hang Snatch @63-73

10 Burpee Box up and over w/ 30# Slam ball

*. Didn't video got all 5 snatches on first round but only 4 next 2 rounds.  Arms were tired.

C. DB SA Row  4 x 6-8 , rest :45 between arms 

Nutrition

Coffee

Plain oatmeal w/fresh raspberries, 2 eggs w/spinach, little OJ w/bata alanine

Cliff builder bar

Kiddie size black raspberry frozen yogurt (mini golf with kids :)

SFH protein shake w/creatine, bata alanine, bcaas

Grilled chicken, 1/2 sweet potato, steamed asparagus, fruit

Almond butter on English muffin, bata alanine

Fish oil (blah)

080413 Monday

am:

A. Snatch - Heavy Single = 115 PR

http://vimeo.com/71784021

B. Snatch - EMOM x 1 rep x 10 min @ 70% = 80#

C. EMOM x 3 Muscle ups x as many minutes as you can get the 3;  capped at 10

30 MU 9:53 Messed up thought was 3 if could but as many in 10 min :(

http://vimeo.com/71784913

Rest 10 min

D. 9:56

30 C2B Pullups = 20 straight then 10

http://vimeo.com/71784339

60 Wall Balls 

90 GHD Situps

pm:

A. Back Squat Cycle - week 2 day 1

1x10 @60

1x8 @65

1x6 @70

1x6 75

1x6 @80

140, 150, 165, 175, 185

http://vimeo.com/71785230

B. Snatch Grip Deadlift 5x3 - not TnG

125, 135, 145, 155, 165

http://vimeo.com/71785461

Nutrition:

Coffee

2 eggs + 1 egg white, strawberries, small home made Lara bar

1/2 cliff builder bar

SFH protein shake w/creatine, bcaas, bata alanine

Home made grilled chicken salad w/grapes (no bread)

Kiddie size frozen yogurt (at park with kids)

1/2 grilled chicken breast wsautéed mushrooms/peppers/onion/spinach, 1/2 sweet potato, fresh green beans, little mixed fruit salad ( raspberries, pineapple, strawberry), small piece naan bread

Spinach and egg white omelette w/tablespoon almond butter, small oj w/bata alanine

Fish oil

080213 Friday

A. Snatch - 15 min to build to a tough Double, TnG = 105x2 PR

http://vimeo.com/71603698

B. Behind Neck Snatch Grip Jerk a from rack - 10 min to hit a max weight Single= didn't do

C. =
3rds = 8:20
20 Pull-ups
400m Run
 * first 2 sets of pull-ups unbroken almost all butterflies last set did 2 sets of 10 w/ 10 being butterflies

Recover = 7 min recovery

3 rds = 26:11
15 KB SqT Cleans (44's)
400m Run

*was really hard mostly cause back was on fire but sucked ass!!  So slow:(

Nutrition

2eggs

Cliff bar

Chicken slice

SFH protein shake w/creatine, bcaas, bata alanine

Tuna sandwich on white bread

Small steak, mixed grilled veggies

Dairy free vanilla ice cream ( little)

080113 Thursday

OH + Lactate
AM:
A. Get warm
B. Back Squat - week 1 day 2
1x10 @60% 1x8@65. 1x8@70%. 1x8@75%

http://vimeo.com/71545006

140, 150, 160, 175

C. Strict Chin-ups 3x max sets; resting 2 min between 

14, 8, 7

*kipped 7 of my first set didn't realize was all supposed to be strict 

PM:
A. Push Press Cluster 1.1.1 x 4 , rest :10, rest 2 min
*shoot for ,more weight than your 3 rm

http://vimeo.com/71545251

48 kilo (105#), 52 kilo (115#), 61 kilo (135#)F, 59 kilo (130#)

* jumped too big from 52 to 61 kilos maybe reason for failing.  Not sure what my 3 rep max was but found 2 rep max was 132

B. 
:30 max sqT Cleans @108
:30 max AD Cal
:30 Max Burpees 
Rest 6 minutes , x 4

http://vimeo.com/71545431

Round 1= 5 cleans, ? Cal, 11 Burpees

Round 2= 6 cleans, ? Cal, 11 Burpees

Round 3= 7 cleans, ? Cal, 11 Burpees

Round 4= 6 cleans, ? Cal, 11 Burpees 

+
7 min of Splits 

Nutrition

Coffee

2eggs + 1 egg white, 1/2 avocado, blueberries/peaches, bacon

Cliff builder bar

Chicken slices rolled up

SFH protein shake w/creatine, bcaas, bata alanine

SFH protein shake plain (dinner was aways away so had another shake)

1 +1/2 Turkey burger (no bread) w/spinach, grilled zucchini + pea pods

Almond butter toast, Bata alanine, fish oil

073113 Wednesday

WLW practiced cleans only got up to 158 failed 163 grrr