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