Saturday December 28

5 RFT

10 FS 65#

10 cals AD

10' HS walk

10 DBHP 35#

10 WB 14# to 9' target

24:00

Friday December 26- Angie

Angie

100 pull ups

100 push ups

100 sit ups

100 air squats

19:14

Thursday December 26- Stephen

Stephen

Fun hero wod.

30-25-20-15-10-5
GHD
BE
K2E
RDL 65#

21:20

Finished the workout I was attempting when I broke my toe

She from 12/7

C1. Pendlay row; 7-9 x 3; rest 45 sec
75, 85, 85
C2. DB paused BP @22X1; 8-10 x 3; rest 2 min
Did BB bench press 65#, 75, 75
+
4 sets  - constantly varied, choose different order/set:
[15 S2OH (65#), 20 walking lunges, 10 CTB chin ups, 12 HSPU, 300m row]
rest 4 min b/t sets

I changed the WL to air squats- can't lunge yet

1st set as written- 4:30
2nd set was C2B, AS, S2OH, Row, HSPU- 4:00
3rd set was C2B, S2OH, Row, AS, HSPU- 4:35
4th set was C2B, S2OH, AS, HSPU, Row- 4:41

All unbroken.

Sunday Recovery WOD

Recovery WOD- moving and breathing

1 min row- maintained 2:00 to 2:05 pace

30s sit ups

30s box step ups- used 20" box

30s R plank

30s L plank

30s air squats

BS and a broken toe.

This was the workout I was attempting…

A. BS @20X1; 3,2,1,3,2,1; rest 2-3 min (2^nd wave more difficult)

I think my sets went like this:

145, 155, 165, 155, 165, 175

As I was unloading the bar, I dropped a 5# weight from the rack- straight on my left big toe, again but other foot.  This time I was so lucky Tom was there and he took me right to his office, took the toenail off and took x-rays.  I broke it in 3 places but nothing was displaced.  There was a very large laceration and the bone was visible thus requiring sutures.  So as I write this it has been 2 weeks and I have been able to be back in the gym doing bodyweight movements and UB strength training.  Onward.  

Photos for your viewing pleasure- 1 1/2 weeks

B.  8 sets – every 90 sec – C&J x 1 (build)

C1. Pendlay row; 7-9 x 3; rest 45 sec

C2. DB paused BP @22X1; 8-10 x 3; rest 2 min

+

4 sets  - constantly varied, choose different order/set:

[15 S2OH (65#), 20 walking lunges, 10 CTB chin ups, 12 HSPU, 300m row]

rest 4 min b/t sets

 

 

Notes:

- BS – full range of motion

- Build heavy in C&J

- All 4 sets same times for aerobic work

Friday before the toe fiasco, again.

For time @90%:

Run 400m

30 alternating DB snatch (45#)

100 DUs

30 TTB

Run 400m

Don't remember time.

+

 

Row 30 sec @90%

Rest walk 30 sec

x 24

Whew- this was miserable, but I did it! 

Notes:

- Aerobic warm up

- Minimal breaks b/t reps/sets

- Consistent output on row

FS, Snatch EMOM, and 6 min AMRAP

"She"

A. FS; 3,2,1; rest 2-3 min
125, 145, 155

B. Emom 8 min - Snatch x 1 (build)
65, 70, 75, 80, 85, 90, 95, 100


C. Segmented snatch DL; 2-3 x 4; rest 2-3 min
115#,120, 120, 125

+
6 min amrap:
5 HPC (75#)
5 TTB
5 burpee box jumps over

7 rounds + 10
All movements UB- Shanna stood over me the whole time so that sure lit a fire under my butt :)

Jerk + 1k, 50 pull ups and 50 HSPU

A. Build to a heavy jerk in 15 min

135- 10# under PR

+
For time:
Row 1k- 2:10ish pace
50 chin up- 2 sets of 10, rest 5's, all butterfly
50 HSPU- 4 sets of 10, then 2 sets of 5

10:59

Lots and Lots of squatting!!!

A. FS @20X1; 4,3,2,1; rest 2-3 min

125, 135, 145, 155

B. Emom 5 min – FS x 3 (85%)  Complete at 135#

C. 15 min:  

Min 1 – Clean (85#) x 10 (unbroken)- complete but really terrible. I did squat cleans (didn't say power so I assumed) and it really burned.

Min 2 – 35 DUs- tripped twice all in all took ~20s

Min 3 – 2 MU's- Although my MU are getting better, today is the first day I completed them without choking up on the false grip- this is huge for me!

I wasn't sure I would make it through this EMOM- really awful.

+

for time @90%:
500m row- 2:05-2:10 pace
30 burpees- UB
10 KB swing (1.5pd)- UB
20 burpees- UB
20 KB swing- UB
10 burpees- UB
30 KB swing- 3 sets of 10

Rough- 9:50

Recovery EMOM

~700 m row warmup at 30s @ 50% and 30s at 85%

+

15 minute EMOM of:
2 power cleans- started at 95#, ended at 125#
6 high box jumps- started at 24", ended at 32"
10 GHD sit ups

+

Did some 60# MB clean and carries and some HS walks

BS, Split jerk, and 4 Sets for time.

She.

A. BS @20X1; 3,3,3,3,3; rest 3 min (85%)
all sets at 160#

B. Split jerk; 2,2,2,2,2; rest 2-3 min
85, 95, 115, 120, 125

Skipped the C's- time…

4 sets - constantly varied, choose different order/set:
[10 push press (80#), 12 chin ups, 3 MUps, 10 squat clean (80#), 10 BB step ups (80#)]

rest 4 min b/t sets

Used 83#
1st set was in the order written above- took too much time resting between MU- thus slowest time= 5:15
2nd set was MU, BBSU, PP, SC, PU= 4:35
3rd was SC, MU, PP, BBSU, PU= 4:45
4th was MU, SC, BSU, PP, PU= 4:39

No failures on the MU, pull ups were all butterfly UB, push press UB, and Squat cleans were quick singles.

My Birthday- Hero WOD Rankel

Jumped into the 9am class.

AMRAC in 12 minutes with 6-10:
RBSU (6-10/leg Rnd 1)/Pistol (Rnd 2+ as able 3-5/leg)- did pistols
OHS- 35# bar
Burpee Pull-up
KBS
Mobility

Strength/Skill Development

Power Snatch ( Build to a tough double (Not TnG) in 10 minutes. )

Worked up to 100#- it was ugly

WOD

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
6 Deadlifts, 225#/155#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#/53#
200m Run

7 rounds in 20:10.

Turkey Day!

Felt a little ancy this morning so went for a run around Beaver Lake.  Ran ~3 miles at am 8:00 minute pace.  Felt good to be outside, but was challenging.

Ate a ton of turkey and goodies!

FS, Snatch, lactate work

A. FS @20X1; 5,3,1,1,1; rest 2-3 min

A. 125, 135, 145 (video), 150, 155

B. 4 sets - Drop snatch + Snatch balance; rest 90 sec

B. 35, 45, 50, 55

C. 6 sets - Segmented snatch DL x 2 + Snatch; rest as needed (build heavy)

C. worked up to 90# (video at 85)

+

6 sets:

5 NPUBBJ (3 – 45# plates stacked)

7 KB swings

20 sec max effort AD

rest walk 3:30

RPM= 76, 79, 76, 76, 81, 80

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer

- NPUBBJ high turnover, extension at the top of the jump not required

- Record RPMs for AD

Chipper

24:40

For Time:

Row 1k- 2:15 pace
30 chin ups (done in sets of 5)
30 push press (95#)- sets of 5
50 KB swing (1.5pd)- sets of 10
30 HR push ups- sets of 10
30 CTB chin ups (done in sets of 3)
Row 1k- 2:16 pace

FS, EMOM, and more 95# lunges

A. FS @31X1; 3,3,3; rest 3 min

B. Build to a heavy complex – hang clean + clean + FS

C. Emom 14 min –

Odd – Tng PC & Jerk (85#) x 5

Even – 6 burpee box jump overs

+

for time:

10 BB lunges/leg (95#)

50 DUs

8 BB lunges/leg (95#)

40 DUs

6 BB lunges/leg (95#)

30 DUs

4 BB lunges/leg (95#)

20 DUs

2 BB lunges/leg (95#)

10 DUs

 

Notes:

- FS – tall, upright torso tight upper thoracic

- complex Tng

A. 105, 125, 130
B. 125
C. Complete- each piece took ~20s
+
8:37- felt better than last week.

Did Saturday on Sunday- BS, PP and MAP

A. BS @30X1; 5,4,3,5,4,3; rest 2-3 min (2^nd wave more difficult)

BS: 125, 135, 145, 130, 140, 150

B1.  Push press; 10,10,10; rest 30 sec (mod load, Tng)

PP: 75, 85, 90

B2. Chin up max effort attempt x 2; rest 2 min

Chinup Max Effort: Worked on butterfly kip 11, 15

+

3 rounds for time @80%:

400m row

7 Tng C&J (85#)

7 ring dips

3 rft: 11:17

 (rest walk 5 min)

10 min @ 85%:

10 cal AD

25m FC (heavy)

3 MUp

30 DUs

10 min amrap #1: 4 rounds- did 1 mu per round

 (rest walk 5 min)

10 min @ 90%:

Row 10 cal

5 DB snatch r

5 burpees

5 DB snatch l

10 min amrap #2: 4 rounds + 4 cal row (40# DB snatch)

Notes:

- BS – full range of motion

- system warm for aerobic work

- True 90% pace during last piece

- Heavy weight on FC

Didn't feel like rowing!

So did this instead:

5 Rounds for Time:

10 burpee pull ups
10 HSPU
10 box jumps 24"
10 K2E
10 air squats
100m run

can't remember the time exactly- 21ish

FS, Snatch work and 3 RFT

A. FS @31X1; 5,5,5; rest 2 min

B. 5 sets – muscle snatch + heaving snatch balance + snatch balance; rest 2-3 min

C. Emom 12 min – 

Odd - Power snatch + hang snatch + snatch - 1.1.1 (inc load per set)

Even - Segmented snatch DL @5131 x 3

+

3 rounds for time:

20 wall balls unbroken (16#)

10 single arm DB row r (tough)

20 DB step ups (95#)

10 single arm DB row r (tough)

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer 

- feet elevated on box for ring FLR

- lunges are total, not per leg

A. 115, 120, 125- butt still sore from walking lunges

B. 55, 60, 65, 70, 75

C. Emom 12 min –
Odd - 65, 70, 75, 80, 80, 85
Even - 105#
+
3 rounds for time:
20 wall balls unbroken (16#)
10 single arm DB row r (tough)- accidentally did single arm high pull w/ 25#
20 DB step ups (95#)- my butt couldn't have handled this even if I did read it correctly. Did 30# DB in each had step ups- grip was actually limiter, only used 12' box
10 single arm DB row r (tough)- same as above

Was really wiped out yesterday and took a much needed complete rest day today.

Run, Row, 50 CTB, Sled, and burpee broad jumps

For time:

Run 800m

100m sled drag (tough)

25 CTB chin ups

100m burpee road jump

25 CTB chin ups

100m reverse sled drag (tough)

Row 1k

25:47

sled + 110#
CTB in sets of 5

 

Notes:

- Breathing focus on run and row

- Consistent sets on CTB, note breaks

- Heavy load on sled drag, grinder piece

FS, AD, BB lunges, and TTB

A. FS @20X1; 3,3,3,3; rest 2-3 min 

115, 125, 135, 140

B. 6 sets – every 2 min – clean x 2

105, 115, 125, 125, 130, 125

C. Emom 12 min:

Min 1 – 6 tng C&J (85#)~20s

Min 2 – 30 DUs~20s

Min 3 – Row 8 cal ~30s

+

for time:

50 Cal AD

50 BB lunges (95#)  sets of 10- very challenging, not sure I will be able to walk tomorrow...

50 TTB 10, 10, 5, 3, 2, 5, 4, 2, 3, 2, 2, 2

13:18

Notes:

- FS - build to a heavy triple

- clean - inc load per set, tough last two doubles

- record sets on BB lunge and TTB

Everything felt heavy today

Recovery WOD and yoga

Didn't have much time due to CPR training so quickly made up a wod:

5 RFT:
5 power cleans 85#
7 HSPU
20 sit ups
10 box jumps 20"
100 m run

13:15ish

Did 1.5 hours of yoga with Mado at 4pm- much needed.

BS and MAP

she

 

A. BS cluster; 3.3.3 x 3; rest 15 sec, rest 2 min

B. Russian step up; 8-10 x 3; rest 2 min (rest 30 sec b/t legs)

C. Emom 8 min – Press + Push Press x 3 (start at 50%, increase per min)

A. 115#, 135, 145

B. 25#/ hand, 20" box

C. 45#, 50, 55, 60, 65, 70, 75, 80

+

3 rounds for time @80%:

400m run

5 thruster (75#)

5 burpees

30 DU’s

10:11

(rest walk 5 min)

10 min @ 85%:

250m row

25m FC

5 box jumps (step down, 20”)

10 cal AD

3 rounds + 250 m (FC 50# per hand)

(rest walk 5 min)

10 min @ 90%:

Row 10 cal

3 Tng C&J

4 CTB chin ups

5 DB S2OH

4 rounds + 10 cals (95# C&J, 35# db)

Notes:

- BS – full range of motion

- warm up well, body temp up before starting aerobic work

- Get faster in pace in each piece of aerobic work

- Moderate weight on FC

I love to row??

Row 1k @80% Aer- Avg. 4:10 

Rest walk 2 min

Row 500m @90%- Avg. 2:05

Rest walk 2 min

Row 250m @80% Aer- Avg. 1:00

Rest walk 2 min

x 3

Notes:

- Row accels warm up, practice fast starts into fluid stroke

- Consistent pace, good breathing

Recovery wod

Row 1000m then:

5 RNFT:

5 strict T2B

10 GHD

15 BE

10 box jumps 24"

20' HS walk

25 DU

Row 1000m 

Long and heavy

 

For time:

1k row

100m FC 

20 OHS 

Run 800m

30 DB bent rows 

100m FC

Row 1k

21:25

FC- 75# in each hand
OHS- 95#, 6, 5, 5, 4- very challenging
DB rows- 25# each hand

Snatching and a 1st pull breakthrough- thanks Zachypoo!

A. 5 sets – Muscle snatch; 3,3,3,3; rest 2 min

55#, 60, 60, 65

B. Drop snatch; 3,3,3; rest 90 sec

90#, 95, 100

C. Emom 12 min

Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2

Even – Hang power snatch x 2 + Hang sntach x 1

Worked on the 1st pull- my weakest link in oly- really focused on weight transfer w/ 70#

+

3 sets:

12 front rack step ups (85-95#)

Amrap CGBP (70%)

12 front rack reverse lunge 

Max effort FLR on rings

Rest walk 2 min

Used 85# for FRSU and FRRL, Used 80# for CGBP, times for FLR w/ feet on 12" box were:
1:35, 1:03, 1:10

Notes:

- DROM warm up

- Heavy weight on snatch grip deadlift, focus on weight transfer to front edge of the heel off the floor

- feet elevated on box for ring FLR

- lunges are total, not per leg

Back on SHE- hope it sticks

SHE

A. FS @20X1; 5,3,1,1,1; rest 2-3 min  

125, 135, 145, 155, 160 ties PR

B. Emom 8 min – HC x 2 (from blocks, bar at mid thigh, inc. load per set)

85, 95, 105, 105, 110, 115

C. For 6 sets – every 90 sec – 5 Tng squat clean (50%), 5 chin ups, 5 burpees 

39s, 37s, 34s, 34s, 35s, 34s- sc=75#, chins= butterfly UB

+

3 sets for times @85%:

400m run

10 S2OH (95#)

10 CTB chin ups

10 wall balls (16#)

rest walk 90 sec

4:35, 4:35, 4:25- UB except dropped the wb (accidentally) in rd. 2

 

Notes:

- Use A as CNS warm up, not 1 RM

- HC – build to heavy

- same times all 3 sets, attempt unbroken on each movement

Zachy poo- thanks for the wod.

10 S2S (80#)
8 wall walks
50m farmer's carry (70#)
8 wall walks
10 S2S
5 heavy power cleans (115#)
for time.

9:15

FS 10 x 1
145#

MAP- I needed it!

500m row warm up

 +

10 min. @ 80%
8 WB (14# to 10' target)
8 TTB
200m row
Rest 4-5 minutes

5 rounds- all UB

10 min at 80%
AD 10 cals
4 HSPU
4 CTB pull ups
Rest 4-5 minutes

7 rounds UB @10:02

10 minutes at 80%
1 MU
10 Box jump/ step downs
10 push ups

6 rounds + 1 MU

Warm up and some gymnastics

Rest day today but I went through the warm up and did several rounds of a gymnastics circuit..

GENERAL Warm up:
2 Rounds not for time of:
200m Run or Row
15 GHDSU
15 Hip Extensions
10 kipping Pull ups Rd. 1, then butterfly round 2
10 Push ups rd 1, then Ring Dips rd 2
10 Reverse Lunge Reach (alternating Samson Stretch)
10 PVC Pass Throughs

10 air squats
10 light OHS or Wall Facing Squats

+

3 RNFT:

20' HS walk

1 MU

10 cals AD

only hit MU in rd. 1- was rushed for time.

20 min AMRAP+ squat therapy

20 min AMRAP

10 t2r

10 HSPU

10 butterfly pull ups

10 wall balls (14# to 10')

7 rounds

+

10 OHS 45#

10 squat therapy

More C2B, C+J, and snatch and squat emom

1.    Metcon
"Liquid Cocaine"
5 RFT:
5 CJ, 155/105
10 C2B

10:21- C2B in sets of 5, cj were heavy and slightly awkward with my toe... ahhh, the damn toe!

2.  OTM x 12

Odd:  Power Snatch + Squat Snatch- worked up to 90#
Even: 4 Back Squats- worked up to 140#

"Save the Girls" Barbells for Boobs at Summit

WOD 10/27/13

"Save the Girls"

3 Rounds with 1 minute at each movement for 5 movements. After each 5 minute round rest 1 minute for 3 rounds for correct form and Max Reps.

• Burpees
• Power Snatch (75/45)
• Box Jump (24/20)
• Thrusters (75/45)
• Chest to Bar Pull-ups

239 reps.  Felt good.  The toe cooperated!