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