1/31/14 Friday

Opens 13.1

40 Burpees

30 45# snatches

30 Burpees

30 75# snatches

20 Burpees

30 100# snatches

Got 162....11 rep PR.  Happy I got more but can't help be upset I'm not better.  Mental game I guess.

1/29/14 Wednesday

A.  12 min

5,4,3,2,1

Deadlift 225#

MU

Then for remainder

5 WB 20#

7 t2b

6+4.  just lost 1 deadlift cause peeing but rest unbroken . T2b fast and felt great. Wall balls ok not great.

B.  3 rounds

10 DB Manmakers 20#

12 OH Axle lunges 85#

9:50

All unbroken shoulders were burning but OH stability felt great today.

1/28/14 Tuesday

1st Session CFF:

A. Clean - TnG Reps of 5.4.3.2

* climb in each TnG  above. MAX not as important as speed and efficiency

70kg, 154x5

73kg, 160x4,

77kg, 170x2

79kg, 174x2

B. Snatch High Pull : building to heavy volume; positioning being main focus!

Skipped cause cleans took long

C. 10 min Airdyne Test: (i want a crazy number here. Do what you need to do, but get it!. Did deep get uncomfortable fast and ignore it!)

143 calories 

D. L - Sit d Work *shoulder dependent 

E. Obstacle Course: BBB  : Built by Brandon  =)

1 round 

5x 10m shuttle sprint

10 box jumps 20"

5 WB for 8 stations (first station 20# then rest 14#)

10 burpees

Oh boy melt down wall balls felt so hard 

3:??  Not sure time

PM @ home

A. 

:30 on @1:52-1:54 pace

:30 on @2:10 pace

x 12 minutes

Did in living room harder than thought cause was hot so hands were sweaty and was tired at first pulled more a 2:05/2:25 in the end

rest 6 min

B.  ALL OUT SPRINT ON ALL! Video, i want to see u in you a version of hell in ur living room performing this

5 rds

250m Row 

10 Lateral (over rower) burpees

About 9:20 using time on iPad 

1/24/14 Friday

:30 hard :30 easy Row for 8 min then 4 min easy pace

Proactive bear complex

1/27/14 Monday

am:

A. Climb to Heavy Single on bear complex - from yesterday. Video. Use men's bar at home

145, 155 F from behind if split jerked would have got it but didn't want to go again shoulders taking a beating from behind the neck !

B. All out sprint 

:30 of burpees 

:30 of KB Swings (heaviest u have)

:30 Air Squats

:30 of Burpees 

Rest 5 min x 3

13, 12, 24, 12

14, 14, 19, 12

14, 14, 23, 12

C. L-Sit & Plank Work

Pm:

A. Snatch - TnG Triple (power or SqT) whatever moves most weight 

104x3  sqt snatch 

B. 

15 Power Clean (133)

30 HSPU

60 T2B

13:20

Got 6 PC then singles

Hands really hurt made t2b really hard

Right shoulder hurt on hspu

C. :40 max effort row 

Rest 3 min x 7

1:38, 1:38, 1:39, 1:39, 1:41, 1:40, 1:40

Good god!

1/26/14 Sunday

Kill cliff comp - Tori, Lynn, Brandon, Chase

20 t2b

10 50# DB snatches

Hurdle sprint

3 min rest 

70 c2b

2 bear complex 115/135# (PC + FS + OH + Back Squat + OH)

70 Burpee jump touches to rig

2 bear complex

70 box jumps

2 bear complex

Missed 1 complex from completing workout

2k row

40 MU

40 deadlift 225#

1/23/14 Thursday

A. 

:30 on hard

:30 on easy 

x 12 on AD

161 calories felt good today 

B. Clean & Jerk - doubles and building to a single if its there

164x2 !

181 C&J PR!

187 Clean PR!

C. 3 rds

5 Pullups

5 Pushups

5 T2B

10 Air Squats

Not for time just moving body

D. Rebound Box jumps Practice + 5 Burpee Muscle ups

Got 7 pretty easy

Everything felt great tonight!!

1/21/14 Tuesday

A. Back Squat - 1.1.1 ; climbing, build to max in cluster complex. rest :10; rest 3 min

210 very heavy was failing

B. Snatch ; EMOM x 15 - 1 rep between 80-85%

Complete failure couldn't even snatch 100 without failing disaster

C. OHS - 3-4 sets x 3-4 reps @33X1

D. OHS - climb to heavy single

132 disaster shoulders are a mess

E. Row 250 x 8; rest :20 between  (hard)

Didn't even do shoulders were hurting bad

Fuck today

1/20/14 monday

am:

A. Push Press- build to heavy triple and double front behind neck

125x3, 130x2

B. once can't hit higher, transfer to heavy double from front rack Push Press

140x2

Arms get pretty taxed after behind the neck PP

C. EMOM x 8

AFAP 5 burpees + 5 C2B

About 23 seconds per round was consistent 

pm:

ECC Workouts with Team

20 t2b

10 db snatches 50#

Hurdle sprints 

Unbroken t2b

Struggled with hand placement on db but fixed after so much better

Hurdles well not real fast 

Rest

2k row

40 MU

40 sync dead lifts 315/225

2:10 row pace 

Did 3 of the 40 MU felt good

Deadlifts 3 at a time peeing :( mentally frustrating

Not sure our time

1/19/14 Sunday

A.  ECC WOD

Chase/Brandon Lynn/Tori

70 c2b

2 sync bear complex (PC+FS+PP+BS+PP) 135/115

70 Burpees

2 sync bear complex

70 box jumps 24"

2 sync bear complex

23:something for team.  Tori and I worked well together.  Got all my box jumps unbroken which was excited.  C2B hardest for us both I think just can't do big sets.  Tori failed on 1 complex so had to do again slowed time a little.  

B.  Push Press behind neck

138x1, 143F

C.  Push press from front rack

138F. Stopped arms had nothing and had to leave

1/17/14 Friday

Friday: 1 session

A. 5RM Thruster for day

136x5, 141x4 

B. Back Squat 3x3@80% 1x3@83 1x3@85 1x3@87 *if there, 1x3@90

192 3x3

199 1x3

204 1x3

208 1x3

Didn't have time to go to 90%

C. Drop Set 2x10 @75%

180

D. 

:30 on hard

:30 on easy  

x10 min on AD

120 cal

rest 5 min

:30 on HARD

:30 on easy 

x 10 on Rower 

Didn't do ran out of time

1/15/14 Wednesday

0-4 amrap

15 thrusters 65#

15 c2b

85 reps 5 shy fuck

4-8 amrap

10 wb 14#

10 KB 35#

3 rounds

8-12 amrap

15 thrusters

15 pull ups

3 rounds 

1/14/14 Tuesday

Mid day:

A.  Snatch - EMOM x 10 x 2 reps @65-75% 

93#

B. Back Squat - heavy single 

230F suck 

C. 25 DB man makers AFAP - (25's)

5:32 shoulder burn!

D. 1 min on 1 min off x 10 stations; banded partner holds 

Sprints

Bear crawls

Leap frog jumps

Lunges

Worst thing ever !!!!! Legs found a workout that they hate!!!!

Pm: 

A. 5x10 UB T2B - AFAP

3:10 took bit rest in between and friggen bar killed my hands :(

B. Bent Over BB Row - 8-10 reps x 3-4 sets ascending 

Didn't do

C. Hang SqT Clean - 15 reps @135-145

Quit !!!!!!! Sucked ass 140x2 135x3 then just quit has nothing :(

D. EMOM x 8

5 burpees + 20 Double Unders 

Didn't do F!!!!!

1/13/14 Monday

A.  2 rds - AFAP

15 Burpees 

15 Box Jumps (20)

15 t2b

6:02 couldn't get t2b unbroken 

B.  Snatch Cluster 1.1.1 x4; rest :20; rest 2:30-3

115.... Good for me I thought power cleans was having trouble sqt cleaning

C.  For Time:

3 rds

10 UB TnG SqT Cleans (93)

5 Muscle Ups

6:27 

D.  

amrap 8

1k Row 

then amrap squat cleans (133)

11 sqt cleans failed 2 and was in the sqt on in last rep but didn't get up

1/11/14 saturday

Northeast Nastiness

A.  Max Snatch

123 got under 128 but couldn't stand

B.  Max Clean

173 got under 183 but couldn't stand kept peeing so mentally messed with me :(

C.  

Buy in 400m Row

3, 6, 9, 12, 15 etc 

Sqt Cleans 133#

Hspu

38 reps

D.  Triple Jump + 3min assault bike test

217 inches (3 tries)

20 calories

E. 3 Rounds rest 4min between rounds

400m Row

30 DU

20 WB

10 dead lift 183#

15 burpees

4:01,4:13, 4:50

First and second round unbroken.  Third round wb killed me got 5 no reps.  Got rest unbroken.  Pretty happy with this wod just wish I could have did wb better last set grrrr.  Took 5th

1/10/14 friday

A. Snatch Pull 3x2 @100-105%

135

B. Clean Pull 3x2 @100%

185

C. 

:30 on max effort on Rower

rest 3 min x 8

D.  Go through motions of tomorrows stuff; warm the body up

1/9/14 thursday

1st session:

A. 

:20 sprint on AD

rest 2:30 x 8

88 cal

B. 2 rds of this afternoons workout at 80%

2:20?

2nd:

A. Opens WOD 12.3

AMRAP 18

15 Box Jumps (24/20)

12 Shoulder to Overhead (115/73)

9 T2B  

10+15

All box jumps unbroken rebounds yea!!!!  Struggled with last 3 sets of t2b and had to drop bar few times on OH but happy with my score.

1/7/14 tuesday

am: @home early am

A. 15-12-9

Power Clean (83)

Burpees *not bar lateral burpees, just normal

*this is a max effort sprint. Try for sub 2:30    Video this 

4:30 no way I could have gotten 2:30 I'm just not fast I tried :(

B. EMOM x 14

Odd: Strict Ring Dips 3-4 reps

Even: Strict Pullups 3-4 reps

Did 4 reps of each every time

pm:  mid day

A. 3RM - hang SqT Clean

154x3, 159x1

B. OHS Tempo - 3-4 reps @ 32X1

100, 110, 121, 133x3 had to stop there out if time 

C. 

amrap 10 @85

row 250m

15 Box Jumps

10 KB Swings (53)

4+150m

rest 4 min

amrap 10 @85

10m HS Walk

15 Cal Airdyne

20 Double Unders

4 + 5m HS Walk

rest 4

amrap 5 @90% on AD

Didn't have time 

pm: night at home

A. Every Other Minute Perform; (video)

3 TnG Power Cleans (135)

5 Butterfly

7 HSPU 

x 10

All unbroken.  Butterflies felt hardest actually had no pull.

B. Push Press - climb to heavy triple

95, 105, 115x3,  125x3, 135F tired

1/6/14 Monday

A. EMOM Clean - starting at 103, climbing by 5 kilos til failure

103, 113, 123, 133, 143, 153, 163, 173F

B. EMOM x 20

Odd: Muscle Ups 2-3 Reps

Even: 3-5 Hang Power Cleans (123-133) NOT TnG

3 MU

123x4 HPC

C. 5 rds 

20 Wall Balls 

15 Burpees 

10 C2B

13:52

HS walk practice

1/3/14 Friday

A.  :20 hard :40 easy x10 Row

90m averaged each time

B.  13.4 Opens Wod

3, 6, 9, 12, 15 etc

95# clean and jerk 

T2b

88 reps (79 last year)

C.

10 squat cleans 133#

50 pull-ups

50 push ups 

100 abmat sit-ups

100 air squats

10 squat cleans 133#

15:55

1/2/14 Thursday

A.  Snatch work 10 min

Sucked ass badly 

B.  Clean 1.1.1 x 3 rest :10 @ 80%

143

C.  

100 DU

10 BS @ 153

5 burpee MU

8 BS @ 163

4 burpee MU

6 BS @ 173

3 burpee MU

4 BS @ 183

2 burpee MU

2 BS @ 193

1 burpee MU 

11:37 did 1 extra MU damn lol

1/1/14 Wednesday

Snatch x2 tng + 2 OHS

83, 93, 105, 108

WOD team 2 justin/Lynn AMRAP 10

40 HSPU

60 back rack lunges 135/105

80 cal row (each has to row 20 then switch)

1 + 68 cal

Did 40 of the 60 lunges on first round then sets of 10 second round

Row was hardest for me