Thursday, November 29, 2012

Day 2 of testing- BS PR and Clean and "Amber" WOD

Food:  8a coffee with coconut milk, mid morning snack of hb egg, mixed nuts, and apple, post training recovery shake, lunch of leftover Luella's chicken wings, collards, a sweet potato, and a very small slice of my flourless chocolate birthday cake, dinner was filet mignon, mixed steamed veggies, and salad, decaf coffee with coconut milk, AZIC and another small slice of cake before bed.

Training at 9am


A. Back squat; build to a max

175#- 5# PR (video) my mom called and interrupted the video

B. Amrap back squats at 85% of A in 1 attempt @30x1 tempo
5 reps at 150#

C. Squat clean; build to a tough single

130# (10# off PR)

+
30 squat clean for time @70% 1rm

8:22 at 100#

Training at 5:30 PM


A.  Hang power snatch: 12 minutes to build to a tough double
90# x 2

WOD: “Amber”
For time:
37 calories on the rower buy-in then…
5 rounds of:
5 Hang power snatch (Use ~70-80% of today’s best NTE 115/75lbs)
10 Burpee box jumps (NTE 24/20″)
12:11 with 75# HPS and 20" box

(PS. Next year it will be a 38 cal buy-in & I bet you’ll go faster.  :)


Wednesday, November 28, 2012

SHE Testing

Food:  7a coffee with coconut milk, post training recovery shake, lunch was chicken lettuce wraps with water chestnuts, small salad with ginger dressing, and steamed vegetables, hard boiled egg, apple, and nuts around 2:30pm, balance bar at 4pm, dinner at Luellas of chicken wings, salad, and a sweet potato, AZIC with nuts before bed.

Training at 10:30a



A1. standing press; build to a max  85#- 5# PR
A2. Weighted chin up; build to a max  35#, ties old PR
B. Amrap strict chin ups unbroken- 1 attempt
9- ties recent PR (Up from 6)
C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)
9 kipping
D. 30 strict hspu for time
 22:38- started with set of 5, then 3s, then 2s- clearly lots of rest.  Wasn't sure I would be able to do it but first one felt really good so I just kept at it
+
500m row for time -have never officially done this, felt really horrible 1:52.6

NOTES: Provide AM body-weight, thoughts and feelings on the row and how difficult it was (or not), and difficulty of HSPU in terms of RPE to perform 1






Monday, November 26, 2012

Reindeer games prep- decided not to "rest"

Food:  8a coffee with coconut milk, 10a more muscle shake with banana and blueberries, 1p salad with chicken, seeds, and veggies, popcorn w/ coconut oil ~3p, post wod progenex recovery shake, dinner at Luellas was chicken wings, vinegar slaw, and salad, AZIC before bed.

Training at 4:30p

For time:
500m row ~2:14
4 rope climbs 
25 thrusters 65# 5/5/5/5/5
25 KB 53# 10/10/5
25 toes through rings 20/5
75 double unders UB

Wanted to get a feel for this wod- moved through at ~85%

Time:  11:20

Sunday, November 25, 2012

Sunday Map- Thank God

Food:  8a coffee with coconut milk, post training Progenex Recovery shake, lunch at India Garden was salad, sautéed okra, tandoori chicken wings, and cucumber salad, apple ~4p, dinner of turkey soup that Dan made from our Thanksgiving caracas, leftover parsnips, salad, and popcorn, AZIC before bed.

Training at 9:30am

8 min @ 90% aer:
row 400 m
10 burpees
(rest 5 min)

4 Rounds

8 min @ 90% aer:
run 400 m
10 T2B
(rest 5 min)

3 Rounds + 350m

8 min @ 90% aer:
AD 20 cals
10 KBS - 1pd
(rest 5 min)

2 Rounds + 20cals

8 min @ 90% aer:
45 double unders
10 push ups

5 Rounds + 45 DU- calves are still super sore

Feeling really beat up- ready for a rest day!
NOTES: - idea is flow and constant action, no grunting, grinding, breath holding, keep moving

Saturday, November 24, 2012

DL max, upper body super set, more walking lunges...

Food:  Coffee with coconut milk, post training Progenex Recovery shake, lunch at EarthFare ~noon of large salad with roasted root veggies, turkey, mixed raw veggies, roasted asparagus, and EVOO and balsamic vinegar, decaf coffee with almond milk, post nap Progenex More Muscle shake with banana and blueberries, couple of bites of popcorn, dinner at 6:30 of GF NY strip with carmelized onions, salad, roasted parsnips, and green beans, 1/4 paleo grain free granola bar and decaf coffee with coconut milk, AZIC w/ harvest cake before bed!

Training at 7:00am

A. clean grip Dead Lift - build to a 1RM - rest as needed
220#- clean grip PR, 5# off my DL PR

video

B1. close grip bench press @ 30X0; 4-6 x 4; rest 1 min
55# x 6, 65# x 6, 75 x5, 75 x 4
B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 1 min
5#, 7 1/2#, 10# all by 3, 15# x 2
B3. wtd dips @ 21X1; 2-3 x 4; rest 1 min
5#, 7 1/2, 10, 15 all by 3
B4. bent over barbell row @ 21X0; 8-10 x 4; rest 1 min
55#, 65, 70, 70 all by 10
C. db walking lunges @ 20X0; 30 steps unbroken; rest 1 min x 3
20# x 3- quads were burning from DB thrusters yesterday!
NOTES: - go for it on DL if feeling it; stick tight to form on upper work; do NOT over-reach on weight for lunges

Friday, November 23, 2012

Class WOD

Food:  8a coffee w/ coconut milk and vitamins, post wod progenex recovery shake, lunch ~noon was leftover turkey, green beans, paleo cranberry sauce, salad, and paleo sweet potato casserole, mid afternoon progenex more muscle shake with a banana and blueberries, couple of bites of homemade grain free granola bar, dinner was small salad with ginger dressing, lettuce and chicken wrap, steamed veggies and scallops, AZIC and homemade harvest cake before bed.  I was starving today.

Training at 9am

Decided against my programmed row sprints due to a nagging pinch in my R lower back- so did the partner class wod today.  That being said, there weren't an even number of class members, so I did this solo:


AMRAP in 20 minutes of:
10 DB Thrusters  Used 20#
10 Box jumps Used 20" box

13 rounds- went light on the DB's to keep moving quicklyOne person completes one round while the other rests.  Rotate back & forth for 20 minutes.  Partners may use different sized DBs/boxes as needed.

Wednesday, November 21, 2012

1 1/4 press and KBS, DU WOD


Training at 8am


A1. Paused 1 1/4 standing press; 6-8 reps x 4 sets; rest 90 sec
45# x 8, 50 x 8, 55 x 7, 55 x 7
A2. Parallel Grip Bent Over DB Rowing @ 2010; 12-20 x 4; rest 90 sec
15# x 20, 20# x 15, 20# x 15, 20# x 15
+
5 rds for times:
20 tough KBS
50 Double Unders AFAP
rest 30 sec
NOTES: - press to forhead level, pause for 1/2 sec, back to front rack, pause 1/2 sec, press overhead, pause 1/2 sec, back to rack = 1 rep; palms facing each other on DB grip, low back arched and tight, head neutral; fight the grip "pain" and work through it on back end work

9:09 including rests
Used 45# KB, everything UB except one trip in DU on round 4



Good workout- ready for turkey day!

Tuesday, November 20, 2012

RESS, Chin ups, 75 T2B again...

Food:  7:30a coffee with coconut milk, post workout protein shake, apple and zone bar ~noon, lunch at 2p of mixed green salad w/ mixed nuts and homemade balsamic dressing, 1/2 sweet potato, 2 leftover wings from Luellas, 2 small packages of seasnax and an orange for snack, dinner was steamed shrimp and a few bites of rare steak, mixed green salad (same as above), and a tiny sweet potato, decaf coffee with coconut milk, AZIC before bed with a homemade grain free granola bar.


Training at 8:00am


A. Barbell Rear Foot Elevated Split Squat @ 3011; 6-8/leg x 4 sets; rest 90 sec b/t legs
Started WAY to heavy here- warm up set at 45#, then 65#, 65, 65 all by 8, 70# x 6
B1. wtd chin up - 1 heavy rep; rest 10 sec
18#, 26#, 30#
B2. amrap strict chin ups @ 1010; rest 10 sec
9, 5, 5- increase from 6, 4, 5 (July 27)
B3. amrap clap push ups; rest 2 min x 3
8, 10, 10
C. 75 toes to bar for time
3:51 (video)- 20s PR from here (Aug 28)

reps:
20, 10, 5,  3, 2,  3, 2, 3, 2, 4, 1, 5, 3, 3, 3, 2, 1, 3



Sunday, November 18, 2012

300 FY...

Okay- been a little slack lately so I"m cleaning up the diet- so I'll post what I eat on here for accountability :)

Food:  10am post workout protein shake, 11:30am 1/2 sweet potato, mixed green salad with homemade balsamic dressing (balsamic vinegar, EVOO, and spicy brown mustard) sprinkled with nuts, with scrambled egg whites, apple and balance bar ~3p, other 1/2 sweet potato and more egg whites at 4p, dinner at 6 of roasted carrots and beets, baked chicken, and cucumber salad. Dessert at 8:30 of homemade coconut bars  with AZIC.

Training at 9:30am

Worked on cleans to prep for the Reindeer Games.  PR'd my power clean at 125#.

300 FY (fuck you)  which means 10 minutes on the air dyne- the goal being 300 cals-

139 cals- 14 cal PR

Ready for a rest day!


Saturday, November 17, 2012

Same as last Sat...ugh. DL, DIPS, RBSU, etc.


Training at 7am

A1. clean grip DL @ 22X1; 3-4 x 5; rest 2 min
165, 175, 185x3, 175, 180x3- felt particularly heavy today- hard tempo
A2. weighted dips @ 21X1; 3-4 x 5; rest 2 min
10#, 10, 10, 10, 15 all x 4
B1. db russian step up @ 1110; 12/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs
20#, 25, 25 all x 12
B2. db back ext's @ 2022; 8-10 x 3; rest 1 min
30#, 35, 40 all by 10
C. FLR on rings - accumulate 4 min
2 sets of 2:00


Thursday, November 15, 2012

16 min. EMOM, 500m run, 12 min AMRAP

Training at 8:00 am


EMOM:
odd - 7 ring dips
even - 3 power clean - drop from top - moderate
(16 minutes)
Ring Dip/ Pwr Clean
UB/ 105#
UB/ 105
5, 2 (slipped out of the rings)/ 110
UB/ 110
UB/ 110
UB/ 110
UB/ 115
UB/ 115

REST 3 min

Run 500 m @ 95%
2:02

REST 5 min

as many rounds in 12 minutes:
10 box jumps - 24" - step down UB
10 toes to bar UB except last round
10 double unders UB
8 rds + 3 reps

Wednesday, November 14, 2012

A whole lot of rowing



Training at 9am

Row 300 m @ 95%
rest 6 min
Row 300 m @ 95%
rest 5 min
Row 300 m @ 95%
rest 4 min
Row 300 m  @95%
rest 3 min
Row 300 m @ 95%
rest 2 min
Row 300 m @ 95%
rest 1 min
Row 300 m @ 95%
(goal is to ensure high output each set, not max but just below for this distance - key learning is where everyone sits on the recovery piece, this will allow a better Rx forward from here on these cyclical power workouts)


Times per set
1:07.6
1:06.9
1:06.4
1:08.5
1:12.3
1:13.0
114.9

This was much more challenging than I anticipated- Onward.

Tuesday, November 13, 2012

DL, Pwr Clean, Clean cluster

Training at 10a


A. clean grip DL x 1/power clean x 1/clean x 1; rest 60 sec x 6 - 80% effort - work on tech
95#, 105, 110, 115, 115 (video), 120 (video)

115# below

120# below

B1. KBS tough x 15; rest 30 sec
24kg, 24kg, 28kg (video), 24kg, 24kb - all 15 UB- felt like 28kg got sloppy by the last rep


 B2. amrap ring push ups; rest 30 sec x 5
ring push ups - 15, 10, 10 (video), 12, 10

C. SandBag Walking Lunges x 20; rest 1 min x 3
Sandbag WL - 45#,  55, 60

D. AD 4 min for max cals
54 cals

ring push ups felt easier than KBS- WTH?

Sunday, November 11, 2012

SAturday and Sunday


11/10
A1. clean grip DL @ 22X1; 4-5 x 5; rest 2 min
155, 165, 175 all by 5, 185 x 4, 190 x 3
A2. weighted dips @ 21X1; 2-3 x 5; rest 2 min
10#, 10, 12, 15, 15 all by 3, 20 x 2
B1. db russian step up @ 1110; 15/leg x 3; rest 1 min - bench @ knee height, no rest b/t legs
25#,20, 20 (dropped down- 25# wasn't sustainable- had to pause at rep 10)
B2. db back ext's @ 2022; 8-12 x 3; rest 1 min
30#, 35#, 35 all by 12
C. FLR on rings - accumulate 5 min
complete broke several times

11/11

Post wasn't up when we started training this morning- so did a little prep for a competition coming up and a partner WOD from 10/31 with Becca Lee:
Bear Complex work- work up to a max quickly 
115#- failed the BTN jerk at 120# 
P1/P2 workout:
4 RFT:
20 C&J (5 each)
50m partner carry
20 burpees
50m partner carry
16:05
Rested ~ 10 minutes then did SHE from today
5 rounds for time:
10 chin ups
10 push press - 65#
20 squats
20 DU's



9:09- all movements UB except one trip on DU on round 1 and 3
Thanks Becca for a great training day!

Friday, November 9, 2012

3 15 min. AMRAPs

Felt really sick yesterday so took the day off... so glad I did because I feel much better today.  

Training at noon.

15 min @ 90% aer:
row 150 m
5 push ups
5 KBS - 1pd
5 push ups
5 box jumps - step down - 20"
(rest walk 5 min)
8 rds + 150m + 5 push ups + 5 KBS

15 min @ 90% aer:
35 DU's
5 toes to bar
5 ring push ups
5 toes to bar
10 squats
(rest walk 5 min)
8 rounds

15 min @ 90% aer:
AD 20 cals
5 burpees
10 lunges
5 burpees
10 back extensions
4 rounds + 9 cals

Moved through- just a lot of "work"- onward.  Dirty 30 tomorrow morning with the 9am class.

The Dirty Thirty

Ohhhh fun times... since I was sick on Wednesday I decided to jump into a class WOD today in honor of Phil's 30th birthday.  It was all kinds of fun!

Training at 9a


Strength/Skill Development
Turkish Get-up: Spend 15 minutes building to a heavy double per arm.

42# barbell - first time doing with a barbell

WOD
Complete 30 reps of the following:
Box jumps (NTE 24/20″)  20"
Jumping pull-ups
Walking lunge
Knees to elbows
Push-press 45#
Back extensions
Wall balls 14# to 9' target
Burpees
Double unders
for time.   
There is a 25 minute cap on the workout.  

10:15


Tuesday, November 6, 2012

Cleans, Ring dips, and wtd chin ups



A. squat clean - 15 min tech work
Worked up to 125#-worked on keeping bar close and efficiency


B1. push press @ 12X2; 3-4 x 5; rest 90 sec
PP 85#, 90, 95, 105 all by 4, 110 x 2 (PR)
B2. mixed grip chin ups weighted @ 22X0; 2-3 x 5; rest 90 sec
10#, 10, 12.5 all by 3, 15# x 2
+
5 sets:
12 ring dips
24 walking lunges
36 DU's
rest 1 min

1:34- RD 6, 4, 2 broken DU
1:21- same as above
1:21- RD 5, 4, 3- UB DU
1:24- RD 6, 3, 3
1:30- RD, 4, 3, 3, DU tripped like crazy- good lord!

Total working time 7:10

Sunday, November 4, 2012

Sunday Row, AMRAP DU, PP, KBS, BJ, and burpees


for times/reps:
Row 750 m= 3:11.9
(rest 2 min)
1 min amrap push press - 80#= 17
1 min amrap burpees= 20
1 min amrap DU's= 40, tripped like crazy!
(rest 2 min)
Row 750 m= 3:14.9
(rest 2 min)
1 min amrap KBS - 1pd= 26
1 min amrap BJ's - 14"= 42
1 min amrap DU's= 50
(rest 2 min)
Row 750 m= 3:23.7

Sat. DL, dips, chin ups and push ups!

Sat. Nov. 3 Training at 9a


A1. clean grip DL @ 11X1; 50% 1RM; 3 reps x 12 sets; rest 45 sec
Used 115#
A2. dips on bar - amrap (-1) x 12 sets; rest 45 sec
7, 6, 5 x 10= 63 dips
B. mixed grip chin ups @ 21X0; 2-3 x 3; rest 90 sec
10#x3, 15#x2, 20#x1
C. ring push ups - EMOM  x 5-10 - 10 minutes
8, 6, 5 x 8= 54 ring push ups
D. amrap AD cals in 3 min
44 cals

Thursday, November 1, 2012

Snatch work and MAP

Training at 3:30pm 

Worked on Snatch technique with Becca- worked to 85# (video), focused on getting deep in the squat


+

5 min @ 90% aer:
25 m bear crawl
25 m farmers walk - KB/h (used 18kg, 40#)
8 rounds
(rest 2 min)

5 min ROW @ 90%
1137m
(rest 2 min)

5 min @ 90% aer:
5 push ups
5 DL - 85#
10 double unders
7rnds + 5 reps
(rest 2 min)

5 min ROW @ 90%

1088m

Still feeling under the weather.  Tripped like crazy on the DU- WTH??