5 RFT: DU, box jumps and rowing

Training at 9:30a

5 incremental rounds for time:

50 DU's

10 reps - NPUBBJ - 14"

Row 400 m

NOTES: incremental means eacah round SHOULD be higher effort and faster - time it!

(NPUBBJ = no push up burpee box jump; fromt standing, drop into FLR while kicking legs back, kick legs in, jump at top onto box and off, back down into FLR, repeat - no pauses required)

2:45 (2:13 row pace) DU UB
3:45 (2:19 row pace)
3:20 (2:23 row pace)
3:08 (2:22 row pace) DU UB
3:22 (2:15 row pace)

total time- 16:20

For me, the key was figuring out how to have enough left in the tank after the row to complete the DU's UB...

Sat. clean and jerk, pull ups and dips

Training at 10a

A. clean and jerk - 20 min tech work

(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)
110#

115#

worked up to 120#

B1. Thruster TnG x 10; rest 60 sec - add per set - NO pauses!

65/75/80- didn't pause but it was painful

B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 3; rest 3 min

BW x 3

C1. DB walking lunges - 10 tough steps total; rest 10 sec

40#dbs/45/45

C2. AMRAP Dips strict unweighted in 2 min; rest 1 min x 3

20/19/16- first two sets on rings until Becca pointed out they were bar dips- duh...

LOOOONG Map- 3 x 15 min AMRAPs

Training at 11a

15 min @ 90% aer:

run 200 m

5 box jumps - 20"

5 burpees

5 toes to bar

6 rounds + 90m

(rest 5 min walking)

15 min @ 90% aer:

row 250 m

7 kbs - 1pd

10 lunges

10 DU's

6 rounds + 50m

(rest 5 min walking)

15 min @ 90% aer:

AD 20 cals

20 sec HS hold

5 chin ups

5 back ext's

4 rounds +6 cals

Felt very sluggish- like I was moving very slow- noticed it is hard for me to reach 90% aer on the AD- my legs fatigue first

Ready for a rest day!  

Lactic endurance sets

Training at 8a

5 sets:

AMRAP push ups

rest 0 sec

Row 400 m @ 95%

rest 3 min b/t sets

set 1 - 20/? (rower died)

set 2 - 15/ 1:42

set 3 - 15/1:38

set 4 - 15/ 1:40

set 5 - 13/ 1:42

+

5 sets:

KBS 6 tough reps

Run 200 m @ 95%

rest 3 min b/t sets

set 1 - 24kg/1:03
set 2 - 24kg/58s
set 3 - 28Kg/58s
set 4 - 28kg/55s
set 5 - 28kg/52s

Lots of pushing

Training at 7:30a

 

A. power clean x 1/push press x 5; rest 90 sec x 4 - 90% effort

85#x5, 95x5, 100x5, 105x1, 95x1- really focused on technique- I have a tendency to add a little jerk

B1. push press @ 12X1; 4-5 x 4; rest 20 sec

85#/85/85/90 x 5- felt solid

B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 3 min

BW x 3 all sets- awkward grip for me- not as strong

+

for reps:

5 min strict unweighted chin ups

25- supinated grip

4 min strict push ups

38- sets of 5

3 min toes to bar

40- sets of 10

2 min double unders

116

1 min burpees

16

Sunday Partner WOD

Katie and I split this up- it was fun.  

Partner Workout

1200m run (divided any way as long as both complete 600m)

Then in the order/variation of your choice complete:

40 power cleans (~60-70% of a multi-rep max NTE 135/95)

60 pull-ups

80 DB thrusters (NTE 45/35lbs)

100 sit-ups

Once completed with the chipper do another 1200m run.

For time.

Post time & loads to comments.

Amber + Katie 25:55 20#DBs A-95#PC K-75#PC

DL, Dips, and FS

Training at 7a

A1. clean grip DL @ 22X1; 2-3 x 3; rest 2 min

CGDL 175, 185, 195x2

A2. weighted dips @ 20X1; 2-3 x 3; rest 2 min

Dips 15x3, 18x2, 20x2

B1. front squat @ 30X1; 3-4 x 3; rest 2 min

FS 115, 125, 130x2

B2. weighted chin ups @ 21X0; 2-3 x 3; rest 2 min

5#x3, 10#x2, 15x2

C. 100 walking lunges for time

100 wl 2:37

30 min. row and triple jump practice

training at 11a

A. standing triple jump practice - no max efforts - 10 min

Consistently got about 20'

B. reverse throw practice - 8# shot - no maxes - 10 min

didn't measure distance because I used a 10# slammer ball

+

30 min row @ easy pace - faster pace last 10 sec of every minute

~6000m rowed, back started to get tight toward the end

training at 4:30p

Snatch practice

worked on catching cleanly in a squat- kept it light 80# (tried out Shanna's new lifting belt- couldn't really tell a difference except my tummy was sweaty!

Supposed to hike today...

for 2 hours- yeah, not going to happen... so I did the conditioning class instead:

Training at 8a

Workout (33 minutes)
3 rounds of: 2 minutes on, 30s to rotate. 1 minute rest b/w rounds.

Station 1: Tire drag/pull switch every 30m with 25# DB

30s rest & rotate
Station 2: Row

30s rest & rotate

Station 3: Mountain climbers x 10, Slammers x 5

30s rest & rotate

Station 4: 2 minutes on Airdyne

1 minutes rest until back to top.  

This was more challenging than I expected, but fun nonetheless! I didn't track my reps/m/ etc. because I wanted to focusing on moving through rather than accruing more reps. Onward.

Sept 18- Technique work and 80# med ball

A. 10 min tech work - CTB chin ups

worked on CTB with a pronated grip- finally got some!

B. 10 min tech work - HSPU (E-ROM, paralette, kipping....)

Worked on strict and E-range of motion

C. 10 min tech work - row sprints - max 100 m/set - few solid push ups b/t sets

Did 5 100m sprints followed by 6 strict pushups between each set

+

5 min AMRAP:

80# med ball clean and carry ~20m (down gym floor)

12 rounds

Sunday!! Super chipper!

Training 9:30 am

for time:

100 walking lunges

90 ghd sit ups

80 double unders

70 back extensions

60 double unders

50 burpees

40 cals rowed

30 cals AD

20 chin ups

10 dips

27:07- Whew, fun but challenging- GHD's were the hardest part- quads were burning

Saturday, 9/15- DL, Pwr clean and BP

Training at 7a

A. clean grip DL @ 03X0; 6 sets of 2; rest 2 min - building sets

DL 165#, 175, 180, 190, 195

B. power clean - build to a tough double - rest as needed

PC-#115

C1. power clean - 1,1,1,1,1; rest 2 min

PC 105 all sets

C2. bench press - 1,1,1,1,1; rest 2 min

BP 95 all sets (mis read C1 and C2- did as clusters with 10s rest)

D. TGU - 50 for time - 1.25 pd - 25 alt'ing 

TGU ran out of time- had to coach

Row sprints and 10 AMRAP

Some of you are probably wondering why I have quit posting my sleep and food- two reasons:  One, I realized that I generally get plenty of sleep every night (8-9 hours) so no real need to track; and two, it's  a lot of pressure and a bit of a chore to constantly post everything I put in my mouth... so that being said, I'm going to take a break for a bit.  My eating is essentially as it was prior to the Whole 30- ~12 zone blocks per day including some popcorn and AZIC (or the occasional chocolate lounge truffle) on a regular basis... not so exciting either:)  I will continue to post my body comp scores each month and any other pertinent training/ lifestyle information!  Enjoy!

Also, if any of you have any questions or want to see something different here re: my training or nutrition/ sleep- please either comment or send me an email at amberbeane@gmail.com... I will do my best to accommodate!

Training at 7:30a

Row 350 m @ 95%

rest 3 min x 3

1:23, 1:21, 1:27

(REST 5 min)

10 min @ 90%:

10 wall balls 

10 toes to bar

25 double unders

6 rounds + 10 WB + 2 T2B

(REST 8 min)

Row 350 m @ 95%

rest 3 min x 3

1:24, 1:23, 1:36- critical drop off, had nothing left

Finally figuring out how to not pace everything and just go for it- also, WB's are certainly easier I assume due to increase in UB strength (14# to 10' target)

Lots of snatching

Training 9a

A. Snatch Pulls @ 120% max snatch; 3 x 3; rest 90 sec

Snatch Pulls: 110#

B. Power Snatch - 5 sets of 3 @ 70% effort; rest 1 min b/t sets

Pwr Snatch 65#, 75, 80, 85, 90- felt solid

C. HB 1 1/4 Back Squat @ 30X0; 5-7 x 5; rest 3 min

HB 1 1/4 BS: 105#, 115, 120, 125, 130x4- challenging to say the least

D. Muscle Snatch @ 12X1; 5 x 5; rest 90 sec b/t sets

Muscle Snatch: 35, 45, 55, 60, 65

Push, pull, and dip

Training at 4p

A1. standing press @ 12X2; 8,8,6,6,4; rest 90 sec

55#, 60, 65, 70x5, 75x3

A2. medium grip pronated chin ups @ 22X0; 2-3 x 5; rest 90 sec

bwx3, bwx3, bwx3, bw+5#x1, bwx3

B1. strict dips on bar @ 2010; amrap (-1) x 7; rest 45 sec

5, 4, 4, 3, 3, 4, 3

B2. knees to elbows x 10 reps; rest 45 sec x 7

10, 10, 10, 10, 10, 10, 10 UB

C. gh raises @ 20X0; 10-15 x 3; rest 90 sec

bwx15, 10#x15, 15#x15

Thrusters and Pullups

Training at 10am

Thruster: 15 minutes to build to a tough triple.

105x1- don't know what SHE has in store for tomorrow so didn't want too push to hard in strength 

AMRAP in 7 minutes of:

7 thrusters (55lbs)

4 pull-ups

10 rounds  + 6 thrusters= 116 reps

Sunday recovery run

Sleep:  10:30-7a
Food:  7a coffee, 9a breakfast of eggs, liverwurst, and pepperoni, sautéed greens and zucchini, sautéed apples, and mixed nuts (3 blocks), post run protein shake (2 blocks), dinner at 6p of delicious paleo chicken soup made for us by Shaye and Don- super delicious, and paleo fried green tomatoes , green beans, and some leftover greens from breakfast (3 blocks), AZIC with a paleo chocolate chip cookie (2 blocks), popcorn and deli turkey before bed (2 blocks)= ~12 blocks

2 mile recovery run- felt good.

Power clean heavy single and 90% for 8min.

Can't remember sleep and food :(

Training at 7a

8 min to max single power clean

115#

2 minutes rest to change weights

AMRAP pwr clean in 8 min @ 90%

31 reps

Rest 10-20 minutes then

Row 250

4RFT 5KBS 5 burpees (KB NTE 2/1.5 pd) 

Row 250 

4:50

MAP

Sleep:  10-8, Stele was up for about two hours during the night so sleep wasn't great
Food:  8a black coffee, post training protein shake, lunch at GreenLife of mixed green salad with mixed veggies, olives, balsamic vinegar, roasted veggies, steamed cod, and kale chips, mid afternoon snack of left over gf steak w/ 1/2 sweet potato and handful of nuts, dinner of greek salad without cheese with lamb, and two pickles, late night snack of popcorn and AZIC.

Training at 10a

10 min @ 90% aer:

15 double unders

10 toes to bar

10 goblet squat - 1.5 pd

5+10+5, everything felt heavy and slow

(REST walk 5 min)

10 min @ 90% aer:

row 150 m

10 burpees

10 box jumps - 20" - step down

4 rounds + 150m

(REST walk 5 min)

10 min @ 90% aer:

run 100 m shuttle - 50 m over and back

10 kbs - 1.25 pd

10 hand release push ups

4 rounds + 120 m (did 120m as 4x 30m)

Felt very sluggish and slow today- still feeling residual soreness from Murph. Ready for a rest day.

HBBS 1RM, 85% test and row sprints

Sleep:  10p-5:30a (dogs were restless)
Food:  7a coffee with cream, apple mid morning and mini luna bar, lunch at greenlife of mixed green salad with mixed veggies, olives, balsamic vinegar, and roasted chicken (with skin removed), and kale chips, post training protein shake, dinner of gf steak with 1/2 sweet potato, mixed green salad with olives, shredded coconut, and balsamic vinegar, popcorn w/ coconut oil and deli turkey for snack

Training at 3pm

A. HB Back Squat - build to a max

Hbbs 165#,10# off PR and just below parallel- definitely feeling Murph still

rest 10min

B. take 85% of part A and perform amrap with 30X1 tempo - 1 attempt

4 reps @140#

rest 10 min

C. Row 250 m @ 100% effort; rest 4 min x 6 - score as total time for 1500 m

Total time for row sprints - 5:26
Set times 
1- :53.1
2- :52.9
3- :53.3
4- :56.7
5- :54.3
6- :55.7

Rest Day and Katie's 35th Birthday!

Sleep:  10p-7a- arm felt fine with brace, however I was very sore in the night and awoke several times because of that, ugh...
Food:  7a coffee with cream, lunch~1p at Zoe's was greek salad without cheese with salmon and shrimp, and small bowl of fruit, protein smoothie ~4p, dinner at La Caretta was seafood fajitas with guacamole, shredded lettuce, and mixed veggies, ~1/4 cup strawberry yogurt at YoLo with Jack's nut butter- not too bad, popcorn and HB egg before bed

Rest day today- ready for tomorrow!

"MURPH"

Sleep:  10p-7a soundly, no pain with brace
Food:  coffee w/ cream 8a (had maybe 3 sips before Shanna took it :), post training protein shake, lunch ~noon of mixed green salad with fried eggs, EVOO and balsamic homemade dressing, 1/2 sweet potato with coconut butter, snack ~2p of berry smoothie from EarthFare (hemp protein, mixed berries, almond butter and a touch of apple juice, and HB egg, small apple, and some cashews, dinner at Tupelo Honey on the South side- very underwhelmed, had a mixed green salad special with grilled peaches, sunflower seeds, blueberry balsamic dressing, grilled chicken, and sautéed greens, AZIC before bed... and left over salmon and the other 1/2 of a sweet potato- damn I was hungry today :)

Training at 8am

"Murph"

1 mile run

In any order complete:

100 pull-ups

200 push-ups

300 squats

1 mile run

for time.

39:59- I split it up and did 20 rounds of Cindy- my goal was sub 40!  It was a mental battle ~ round 14... whew, glad it's over, ready for a rest day tomorrow!

SHE from Saturday- DL, BP, and GHD

Sleep:  10p-7a- no pain with brace
Food:  9a protein smoothie, post training protein shake, lunch ~2p of mixed green salad with fried eggs, evoo, balsamic vinegar, and mixed nuts, and popcorn, afternoon snack handful of carrot chips (dangerously addictive),  dinner downtown at Champa was small salad with ginger dressing, and salmon with stir fried veggies, evening snack of (more) popcorn and HB egg.

A. clean grip dead lift - 3,3,3; rest 3 min

185, 195, 200x1, 195x3 (video)

B. close grip bench press - 3,3,3; rest 2 min
75, 85, 90 all by 3

+

10-1 for time:

clean grip DL TnG - 65% 1RM (145#)

close grip bench press - 70% 1RM (70#)

ghd sit 

13:32 - The CGBP was my limiter- everything else UB, slow but UB

MU and Clean PR

Went out last night for Katie's 35th birthday- thank you to everyone who came out- we had a blast!  We were out way too late and I had one VERY LARGE margarita!

James didn't post the workout for today until really late- so I decided to do the team WOD instead... I'll do today's SHE workout tomorrow (I think)

Training at 10a

AMRAP Muscle Ups x 2

1, 1, 1, 1

rest 2 minutes

Clean & jerk: Spend 15 minutes building to a heavy single.

130 C&J- lost 135# on the jerk (photos of 135#- no making fun of the hat)

 Check out this triple extension!

 Didn't catch it here, was standing up the front squat.

 Missed this jerk.

140# clean PR

WOD

Complete 3 rounds of:

10 Renegade row  (5/arm)

12 Dumbbell front squat

15 Dumbbell push-press

200m Farmer’s carry

16:50ish- without a doubt my grip was my limiter- good workout

30# DB for rd 1, then 25# for rounds 2 & 3

Use the same dumbbells for all portions of the workout.