november 26, 2015 (thanksgiving)

3 person team workout (Tom, Andrew, and me) 45 min AMRAP

Athlete 1- 800m run with med ball 20/14 = 25 pts
3 runs total

Athlete 2- Accumulate as many points as possible in Gymnastics movements:
20 sit ups = 2 pts 4 sets total
1 rope climb = 5 pts 1 total
8 pull ups = 5 pts 4 sets total
15 HRPU = 5 pts 3 sets total
20 kb swing = 10 pts 2 sets total
30 air squats = 10 pts 3 sets total
108 pts

Athlete 3- Accumulate as many points as possible in Barbell movements 95/65:
Ground to overhead = 3 pts 65 reps total (all C&J)
Ground to shoulder = 2 pts 20 reps total (PC)
Ground to hips = 1 pt 115 reps total (DL)
Thruster = 3 pts 0
350 pts

All athletes switch stations when the athlete running gets in from their 800m run.
Team total: 1375, individual total: 533

november 22, 2015

Morning WOD with gym (no swim today):

12 min AMRAP
10 burpee box jump overs 24"
20 lunges 25# OH
30 DU
40 bear crawl steps
3+47 (17 DU)

Rest 6 minutes

12 min AMRAP
40 DU
30 mountain climbers
20 box step overs 24"
10 no push up burpees with 15# dumbbells, push press at top
3+74 (4 box step overs)


Evening:

A. Front Squat; Build to a 1 RM in 12 min 205 (5# pr, failed at 210, then time expired)
 
B. Strict press; Build to a 1RM in 10 min 95 (5# pr, failed at 97 twice, then time expired)
Rest as needed
 
C. Strict Press; amrap @ 75% B. x 3 sets; rest as needed 10, 9, 10 at 71#
 
D. HSPU negatives with def; complete 6 perfect ~8 sec negatives at a comfortable depth 25# plates with an ab mat, about a 5-6 sec avg. That was all I could do.
 
+
 
8 min amrap
3 strict pull ups all pronated
6 hrpu
9 ghd sit ups
4+1

august 10, 2015

3 sets- not for time:
65 double unders not unbroken
1-3 strict toe-to-bar- legs straight nope, not even close
10 back + hip ext. on floor done
2-3/leg negative pistol (10 sec descent) ~5 sec descent, problems getting out of the bottom
20' inch worm done

A. Push Press; 30 sec max effort @ 95#; rest 90 sec x4-5 sets 9/9/9/9/9
B. 4 sets
50m bb oh walk- 105#
10 hr push ups
10 pull ups- go for UB combinations of 3s and 4s
20:40
+
Row 5k @ 2:18 pace rowed 2k.

january 31, 2015

Workout of the Day
 
A.
Complete as many rounds and reps as possible in 5 minutes of:
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
4's plus 1 PC

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

B.
Complete as many rounds and reps as possible in 5 minutes of:
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
3+5

Rest exactly 5 minutes, and when the clock hits 20:00, perform the following…

C.
Complete as many rounds and reps as possible in 5 minutes of:
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
8's plus 3 thrusters

Rest exactly 5 minutes, and when the clock hits 30:00, perform the following…

D.
Complete as many rounds and reps as possible in 5 minutes of:
20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups
2+32

january 14, 2015

Work for today will include snatch skill work and some light WODs.

Snatch skill work:
Dip snatch
Tall snatch
High pull
Pause in bottom position


8 minute AMRAP
10 KB Swings 53/35
7 box jumps
8+8

 rest 5 minutes

8 minute AMRAP
20 sit-ups
20 DU
10 wall balls 20/14
5+13 (20# ball for first round, 14# after, and all UB DU)

 rest 5 minutes

 8 minute AMRAP
200m run/row
5 C2B 55# dip snatch
10 HRPU
15 air squats
2+4

Did first and second AMRAP at a moderate pace, went slow for the last AMRAP.

november 9, 2014 (whole30)

Powerfit Games WOD 5, last wod!

For time:
100 double unders
then...
1-2-3-4-5-6-7-6-5-4-3-2-1 of:
HRPU
air squats
then...
100 double unders

My time: 6:04

10th for the WOD, placed 12th overall. Finishes were 17th, 23rd, 12th, 15th, and 10th. 

october 15, 2014 - my 25th birthday

With 9 am class,

"Barbara"
5 rounds
20 pull ups
30 HRPU
40 sit ups
50 air squats
Rest 3 min exactly btwn rounds
38:06 way pleased with this, although I could have gone faster. I didn't realize there was a 3 min rest period, so I paced the first round so that I wouldn't red line. Beat Jaime and Janae, usually better than me in pull ups and cardio-based workouts. 

A.
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 – 3 reps @ 60% 95
*Sets 3-4 – 2 reps @ 70% 110
*Sets 5-6 – 2 reps @ 80% 125
*Sets 7-8 – 1 rep @ 85-90% 85% 130
*Sets 9-10 – 1 rep @ 90-95% 90% 140

Unstable at the heavy weights, but I think this was the first time I've been able to hit 140 in months. Feeling it in my shoulders now though. Average HR 121, Max 158

B.
Every 2 minutes, for 10 minutes (5 sets) of:
Deadlift
*Set 1 – 8 reps @ 50% 125
*Set 2 – 6 reps @ 60% 150
*Set 3 – 4 reps @ 70% 180
*Set 4 – 2 reps @ 80% 205
*Set 5 – 2 reps @ 90% 230

All sets unbroken. Average HR 130, Max 166

C.
Every 90 seconds for 9 minutes (6 sets):
Speed Deadlift x 3 reps @ 75% 190 Average HR 126, Max 153
Reset the barbell every time on the floor…do not perform these touch and go.

D.
For time: 15:30.1
Row 2000 Meters 8:46 row time, this was harder than anticipated.
Bench Press x 40 reps 108 is 70% of BW, but that was NOT going to happen. Instead, I did 85#, 68% of my 1RM and 54.8% of my BW. I'll have to work up to the Rx
(males = bodyweight, ladies – 70% of BW) 

september 22, 2014

She

A. Front Squat @20X1; 5,3,1,1,1; rest 2-3 min (increase loads from previous week, last single heavy) 155, 165, 175, 190, 200* pr 
B. Snatch; 3,2,2,1; rest 2-3 min (3@75%, 2s@80%, 1s@85%) – Not tng 86, 92, 98
C1. WCU @20X1; 5,4,3,2,1; rest 30 sec 5s: 18, 18, 18, 10, 10; All the rest of the sets were 10#
C2. Amrap HR push up in 45 sec; rest 2 min Kipped first two sets: 30, 33; No kipping: 27, 26, 27
+
3 sets for time @80,85,90%:
Row 400m
12 front rack lunges (tough) 105#
20 CTB chin ups palms facing forward, singles
rest walk 3 min
11:21 ripped after first round, decided to call it quits for the day. Rip was extremely painful and my shoulders were already fried.

august 25, 2014

AM (8 am)
Cindy
20 min AMRAP
5 pull ups
10 HRPU
15 air squats
12+7 I've never done this one rx before, so I wanted to see where I stand cardio-wise as well as with pull ups. Honestly it was just the pull ups that slowed me down, I never got 5 in a row, often doing 2, 2, 1. I did singles once in the middle then mentally slapped myself and went back to at least doubles. I ripped in the second to last round, but not bleeding. I think this is a good marker WOD that I'll be able to redo in a month or so to see my pull up progress.
+
10 jumping MU had a TOUGH time getting the dip today. actually, didn't get a single one.

PM (3 pm)
A. Clean 1RM 175, 5# pr!
B. DB External rotation 8RM/arm left, 12#; right, 15#
C. AMRAP set of push ups - 1 attempt 30
+
50 T2B for time 8:06 ripped this morning during Cindy, so my hands were pretty tender. minimal torque on the bar.