Last wod at CF Mousetrap- press, 800m run, 75 OHS, and 100 DU

Strict Press- worked up to 85#

800 m run (3:18)
75 OHS at 55#- 15 then sets of 10
100 DU- broke at 86 because guy behind me hit my rope

8:34

Cleans + SDLHP and ring push wod

Did the strength from being yesterday- then wod at Crossfit Mousetrap

A. Squat clean; 3, 2, 1, 3, 2, 1; rest 3 min
110, 115, 120, 125, 130, 140

All were power cleans until 125 since I did 35 135# back squats yesterday..Standing up the 140# FS was tough- failed on 1st attempt- hit the second.
+
5RFT

15 SDLHP 65#
12 ring push-ups

6:51

DL Max and BS EMOM WOD at Crossfit Mousetrap

ME DL
worked quickly to 225#, felt solid

Every 2 minutes for 14 minutes perform:

5 BS at 75% of 1RM= 135#
30 DU
5 Burpees

Felt great!

DB push press, CTB and jump overs

A. Push press; build to a 3rm
B. 50 push press for time 155/95
+
15 min amrap:
1 CTB chin ups
1 box jumps (24/20)
2 CTB chin ups
2 box jumps
3 CTB chin ups
3 box jumps
…

At hotel gym so lots of modifications.

A. Only had dumbells- 40#/ hand x 3
B. Used 30# db- 5:00

12 rounds- all strict CTB, couldn't kip due to pull-up structure. Also did 20" jump overs- no boxes.

First Day at Mousetrap Crossfit in Orlando

Training at 5:30pm

A. Squat snatch; build to a max in 8 min
90#
B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps
Did all reps at 75#-no misses
C. TnG power clean; build to a 5RM
115#

Was working out in a tiny corner so didn't have super high expectations. Did the "class" wod in place of OPT conditioning- not enough space or equipment:

5RFT:

5 strict med ball weighted pull ups-14#
12 med ball cleans
200m OH med ball carry
10:05

Cash out- 75 plyo push ups (45# plate)

MUs, "lil' Grace", 50 pwr snatches, and 3 min on AD

Training at 4pm

A. 10 sets of 3 unbroken muscle ups NOT for time

did 3 UB strict banded MU x 10

+

"lil Grace"

30 Clean & Jerks 95/65 (video w/ lots of appearances by Stele :)

1:58 did 13, 7, 10 

-Rest 5 min

50 power snatch for time 95/65

5:14, 10 then 5s

-Rest 10 min

3 min airdyne for max calories

49 cals

5RM Wtd chin up + 10RFT 10 T2B and 10 Box jumps

Training at 4p

A. Weighted chin up; build to a 5RM

BWT + 10#

+

10 rounds for time:

10 toes to bar

10 box jumps 24/20"

7:07
1st set of T2B UB, then 6 and 4 for the rest
One miss on Box Jumps- Not games standards- didn't stop at the top

BS w/ Chains, Snatch + 75 Pwr Snatch and 50 Burpees

Training at 3:30p

A. Back squat with chains 2, 2, 2, 2, 2, 2; rest 2 min

125#, 135, 140, 145, 150, 155 + 25# of chains

B. Squat snatch 1, 1, 1; rest 2 min

85, 90, 90- stopped here do to time, and my squat was disappearing

+

For time:

75 power snatch 75/55

50 burpees

Grinder- 8:21

Snatches in 5:21

Burpees in 3:00

Snatch work, Deficit DL, and Diane PR

Training at 10:30a

A. Hang power snatch; build to a 3rm from below the knee 

90# x 3

B. Deficit DL (2-3" platform) 2, 2, 2; rest 3 min

DL from deficit 185, 190, 195 all x2

+

21-15-9

Deadlift 275/155

HSPU

4:35
1st sets of DLs UB, all HSPU UB- 5 min PR!  from 1 year ago.

Snatch Work, Class WOD, and Yoga!

Training at 5:30 p

15 minutes of snatch work- worked on hang- got up to 95 quickly and easily.

WOD

AMRAP in 10 minutes of:

8 Knees to elbows
6 DB Push-press (NTE 35/45lbs)
4 Pull-ups (Adv C2B)
2 Burpees

9+3, all movements UB- butterfly pull ups

Cash-out

Accumulate 90 seconds Tuck sit OR 3 minutes FLR on rings.  With each break complete 7-10 hip extensions.

L- sit- Completed in 4 sets- 25s, 20s, 25s, 20s

Then 60m of Yoga.

Press cluster, 50 RD for time, and Super Fran

Training at 7am

A. Strict press clusters 1.1.1.1.1x5; rest 15 seconds/rest 2 min

60#, 65, 70, 75, 80

B. Ring dips; 50 for time

5:54 10 UB then sets of 5

+

For time:

20-15-10-5

Thrusters 115/65#

CTB chin ups

8:59- ironically the same time of my first official "Fran" about a year and a half ago.
Thrusters UB, CTB in sets of 3 to begin, then sets of 5

Finally a lactate session I didn't hate!

Training at 3:30 p

A. Back squat with chains 4, 4, 4, 2, 2, 2; rest 2 min

BS with ~25# of chains  - 125#x4, 130x4, 135x4, 145x2, 150x2,  150x2 

B. Squat snatch from blocks (below knee) 1, 1, 1; rest 2 min

Squat Snatch off blocks below knee - 75, 80, 85- rushed a bit due to time constraints

+

7 rounds for time:

7 power clean 135/75

7 no push up burpee lateral hops over bar

4:50 all UB

YOGA

Sunday was my first experience with yoga- with the exception of one pregnancy yoga class I took when I was 15 weeks pregnant- NOT THE SAME.  Anyway, it was taught by the beautiful and talented Angela Gerber and it was AMAZING!  I am looking forward to more.  The next class is Wednesday night at 6:30- join me.

Karen + 100 pull ups + 50 sit ups + 75 DU + 100 air squats... whew...

A. Split jerk 2, 2, 2, 1, 1, 1; rest 2 min
B. Parallete hspu; 30 for time (if can't perform then, do eccentrics at a 5 second count and kick back to top)
+
For time:
100 wall balls
75 chin ups
50 wall balls
25 chin ups
50 sit ups
75 double unders
100 air squats


A. Split jerk- 95#, 105, 115, 115, 120, 125
B. Paralette HSPU- 5sec. ecc. to 6" paralettes
+
26:03- grinder- the pullups took me forever
100 WB- 25, 25, 25, 15, 10
75 pullups- BF in sets of 5
50 WB- sets of 10
25 pullups- kipping
50 sit ups UB
75 DU tripped twice
100 squats UB

Hang Power Clean PR, deficit DL,and lots of pistols

Training at 9am


A. Hang power clean; build to a 1rm- 135#- 10# PR

B. Deficit DL (2-3" platform) 3, 3, 3; rest 3 min- 170#, 180, 190 all by 3 from 3" deficit
+
For time:
30 hang power clean (73% of A for males, 78% of A for females)
50 pistols
2k row

16:18 with 105# HPC
HPC-sets of 5
Pistols- sets of 10

Row sucked,but other than that, a really good workout!

Snatch, MU, and little WOD

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

worked squat snatch at singles at 65#- worked on getting deep in the squat.  Felt good. 

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4 sets

Since my MU are unbelievable unpredictable, I did banded strict MU- 7, 4, 6, 2

+

4 rounds for time:

12 kb snatch (6/arm) 1.5/1 pood

48 double unders

5:23
Tripped on DU like crazy- KB snatches felt surprisingly good.

Press, HSPU, and more Butterfly Pull Ups

Training at 4pm

A. Strict press clusters 2.2.2.2x5; rest 20 seconds/rest 2:30

55#, 65, 70, 70, 75

B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min

27 sets= 81 reps-  no fails, all kipping

+

5 rounds for time:

12 OHS 95/55

6 toes to bar

12 DB thrusters 30/15#

6 chin ups

8:49 

All movements UB with quick transitions- successfully butterflied all of the chin-ups- lost the kip MANY times but never dropped off the bar- much easier movement for me as grip is generally my chin up limiter- SO much faster- felt like a rock star today- was a nice feeling!

Had some video difficulties- it cut off and cut out much of the workout- however here is some of my (clearly still needs work- but getting there) butterfly pull ups.

BS, Snatch, and lactic misery

Training at 4p


Being.

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min

85#, 105 (video), 125, 130x3, 130x2, 135x2 with 40# of chains 

B. Squat snatch from high blocks 1, 1, 1; rest 2 min

85#, 90, 95- felt good- definitely seeing improvement here

+

All done @100%

3 min AMRAP:

10 no push up burpee box jumps 20

10 power clean and jerk 95/65

40 reps

Rest 10 min

3 min AMRAP:

10 deadlift 185/115

10 burpee lateral hop over bar

60 reps

Rest 10 min

3 min AMRAP:

15 hang power snatch from below knee 75/33 

15 box jumps 20"

70 reps

Long ass WOD.

Training at 7am

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes

65, 75, 85, 95, 100 x 5, failed on 1st pj, then pj x 3, sj x 1

B. Strict press 10, 10, 10; rest 75 seconds

45, 55, 60x 9, 1

+

10 rounds for time:

10 hand release push ups

8 knees to elbow

6 box jumps 24/20

4 CTB chin ups

2 wall walks

18:40 whew.

Crazy clean/ snatch ladder!

Training at 10:30a

 

A. Power clean clusters 1.1.1x5; rest 10 seconds/rest 3 min

115, 115, 120, 115, 120

B. Deficit DL (2-3" platform) 5, 5, 5; rest 3 min

145, 165, 175

+

12 min amrap:

5 squat clean 165/125#

5 power clean 155/115#

10 squat clean 145/105#

10 power clean 135/95#

20 squat clean 115/85#

20 power snatch 105/75#

30 squat snatch 95/65#

30 power snatch 75/55#

I got a phone call in the middle of the video- so there are two parts... 

56 reps- really heavy for me, back was super fatigued.

Snatch, MU, and 100 K2E

Training at 8a

A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets

55, 60, 65, 70 x 11 sets - video at 70#

B. 12 muscle ups for time x4; rest 4 min

worked on muscle up transitions-

+

10 rounds for time:

2 power snatch @85% 1rm

10 knees to elbow

11:40 @80#- K2E in sets of 5 after first set UB- ripped my left hand.  Not cool.

LOTS of pressing and got my first butterfly pull-up!

Training at noon

A. Strict press clusters 3.3.3x5; rest 20 seconds/rest 3 min

55, 60, 65, 70 all by 3.3.3, 70x 3.2.2

B. JM press 12-15x3; rest 2 min 

35#, 40, 45 all by 15

+

3 rounds for time: (video of Rd 1 and part of Rd 2)

20 thrusters 75/33

15 chin ups 

Row 500m

13:01- harder than I anticipated- the row sucked the life out of me.

However, I got my first butterfly pull up- just need to work on the rhythm.