2013 CROSSFIT GAMES!

Wednesday, October 17, 2012

WOD - WEDNESDAY, OCTOBER 17TH 2012

A. FIND 1RM HI HANG SNATCH + HANG SNATCH
THEN: 3X1 @90%
1RM = 190# FAILED AT 195 AND THEN 3X1 @ 170#


B. 20 MIN TO FIND 1RM SPLIT JERK

205-225-235-245-265-275-285-290(PR)-295/300 WASNT SURE IF I HAD 2.5 ON WHEN I CLEANED UP ALSO HAD AN UNEVEN 5# MORE ON EACH SIDE SO LOST COUNT OF WEIGHT LIKE AN IDIOT.  SO I MIGHT HAVE GOT 295 BUT DEF FAILED AT EITHER 295 OR 300

C. 100 KB SWINGS
50 T2B
* EMOM = 5 BURPEES

D.
TABATA ROW 9 ROUNDS - 1028 METERS
TABATA WALLBALLS - 10 REPS PER ROUNDS



Tuesday, October 16, 2012

WOD - TUESDAY, OCTOBER 16TH 2012

AM STRENGTH

A. EVERY 2 MINUTES - 1SQUAT CLEAN INCREASING WEIGHT
205-215-225-235-245-255-265-275-285(F)-285(F)

B. 6X2 FRONT SQUATS @ 260#

C. 3 SETS EACH FOR TIME
400M RUN
50 DOUBLES
25 GHD SITUPS
3 MIN REST

RD 1 = 2:47
RD 2 = 2:45
RD 3 = 3:02

PM WEAKNESS

A. 
3 ROUNDS
50FT HS WALK
15 SOTTS PRESS - 45#
50FT HS WALK
20 SEC L SIT HOLD

MY SCORE = 11:08

B. TEAM WOD
7-5-3 - FOLLOW THE LEADER
MUSCLE-UPS
BOX JUMPS
12 FT OVER THE BALL SHOULDER THROW W 20#

- WE LOST!

WOD - MONDAY, OCTOBER 15TH 2012

AM SESSION

A. 7 SETS - SQUAT SNATCH 1.1.1 - REST 10 SEC AND 2 MIN AFTER EACH SET
155-165-175-185-195-200-205

B. SNATCH GRIP DEADLIFT TO KNEE - 5X4 - ALL DONE AT 245#

B1. SNATCH GRIP PUSH PRESS - 5X3
205-215-225-235-245

C. 2 MIN ON - 1 MIN OFF FOR 5 ROUNDS
5 HSPU
5 T2B
5 RING DIPS

RD 1 = 4+8
RD 2 = 4+4
RD 3 = 3+11
RD 4 - 3+8
RD 5 - 3+3

PM WEAKNESS SESSION
 3 ROUNDS
500M ROW
25 WALLBALLS (20/14) - UNBROKEN

MY TIME = 11:38

Sunday, October 14, 2012

WOD - SATURDAY, OCTOBER 13TH 2012

A. FIND 3RM TNG SQUAT SNATCH
95-115-135-155-175-185-195(PR)-205(F)

B. FIND 1RM - 3 POS CLEAN + 1 PUSH JERK
185-205-215-225-235-245-255

C. 
AMRAP 5 MIN
50FT HS WALK
10 BURPEE BOX JUMPS (30')

MY SCORE = 3 ROUNDS

- REST 3 MIN

AMRAP 5 MIN
10 OHS - 135
25 DOUBLES

MY SCORE = 4+5

- REST 3 MIN

AMRAP 5 MIN
20 WALLBALLS
2 ROPE CLIMBS

MY SCORE = 3 + 8

- REST 3 MIN

AMRAP 5 MIN
10 HSPU
5 MANMAKERS - 45#

MY SCORE = 2+3

WOD - FRIDAY, OCTOBER 12TH 2012

A. 5 SETS
SNATCH BALANCE
OHS

215 - 225 - 235 - 245(F) - 245 - 255(NEW PR)

B. 6 SETS
CLOSE GRIP BENCH
215X5
225X3
235X2
225X4
235X3
255X1

C. SUPERSET
15 GHD SITUPS
10 KBS - 79#

D. 30 SQUAT CLEANS @ 205#
30 BURPEES

MY TIME = 7:33

WOD - WEDNESDAY, OCTOBER 10TH 2012

A. FIND 1RM
 POWER SNATCH
HANG SQUAT SNATCH
OHS
95-115-135-145-155-165-175-185-190-195(F) - TRIED AND HIT A HANG SNATCH

B. 5 ROUNDS
400M RUN
10 DL - 315
20 C2B PULLUPS
400 RUN

RD 1 - 5:38
RD 2 - 5:35
RD 3 - 5:24
RD 4 - 5:32
RD 5 - 5:14

Tuesday, October 9, 2012

WOD - TUESDAY, OCTOBER 9TH 2012


A.
Three sets, not for time, of:
Muscle-Ups x 3-6 reps
Double-Unders x 40-50 reps
Toes to Bar x 10 reps
- ALL DONE UNBROKEN
B.
Five sets of:
In 30 seconds or less, perform
Clean & Jerk x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)
Rest 3-4 minutes between sets
225#-230#-235#-240#-245#
C.
Back Squat
* Set 1 – 5 reps @ 75% - 305#
* Set 2 – 3 reps @ 85% - 345#
* Set 3 – 1 rep @ 90% - 370#
* Sets 4-7 – 4 reps @ 85-90% - 345#
Rest 2-3 minutes between sets.

D
For time:
100 RING Dips
MY SCORE = 3:52

E. 
FOR TIME:
800M RUN - 50 WALLBALLS - 400M RUN - 25 WALLBALLS
MY TIME = 8:54


WOD - MONDAY, OCTOBER 8TH 2012

A.
Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes
MY SCORES = 
165#-175#-185#-190#-195#-200#-205#-210#
B.
Five sets of:
3 STOP SNATCH - SNATCH HI PULL - HANG SNATCH
155#-165#-175#-185#-195#(F ON THE HANG)
GHD Sit-Ups x 15 reps
Rest 60-90 seconds
C. 
3 SETS
1 SNATCH PULL @ 245#
1 SNATCH DL @ 245#
D.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups
MY TIME = 6:03


Thursday, October 4, 2012

WOD - THURSDAY, OCTOBER 4TH 2012

AM SESSION
A. 2 CLEANS EMOM FOR 12 MIN @235#

B. BACK SQUATS
5 REPS @ 305#
3 REPS @ 345#
1 REP @ 365
3 SETS OF 5 @ 345#

C. FOUR SETS FOR TIME OF 350M ROW W/ 60 SEC BREAK

ROW 1 = 1:04
ROW 2 = 1:09
ROW 3 = 1:10
ROW 4 = 1:11

* I SUCK AND HATE  ROWING!

Wednesday, October 3, 2012

WOD - WEDNESDAY, OCTOBER 3RD 2012

AM STRENGTH

WARM-UP
3 ROUNDS
6 MUSCLEUPS
20 GHD SITUPS

A. 10X1 - VERTICAL CLEAN
195-205-215-225-230-235-240-245-250-255(F)

B. 15 MIN TO FIND 1RM SPLIT JERK
135-185-205-225-245-265-275-280-290(FX2)

C. AMRAP 12 MIN
10 HSPU
15 WALLBALLS
25 KB SWINGS (53#)

MY SCORE = 4+36

THEN RIGHT AFTER

D. 60 PULLUPS FOR TIME

MY SCORE = 1:21

PM SESSION
A. 5 MIN DOUBLE UNDERS EVERY MESS UP = 3 BURPEES
MY SCORE = 433 REPS

B. 3 ROUNDS
100FT WALKING LUNGES
20M HS WALK
50 KB SWINGS (53#)

MY SCORE = 11:58

Tuesday, October 2, 2012

TUESDAY, OCTOBER 2ND 2012

STRENGTH

A. 3 POS SNATCH X 6
175 - 180 - 185 - 190 - 195 - 200 (GOT POS 1 AND 2 FAILED ON MY HANG)

B. FRONT SQUAT CLUSTER - 1+1/4 REPS CLUSTER 2.2.2 X 4 REST 30 SEC
275 - 285 - 295 - 300 (FAILED ON MY 3RD CLUSTER AT 300#)

C. MUSCLEUPS X2X5

D. RING HSPU X2X8

- BOTH C + D WERE UNBROKEN

WOD W BWI HOPPER TEAM LATER IN THE NIGHT!


FRI - SAT - SUN - MON

TOOK OFF FRIDAY AND MONDAY
SATURDAY AND SUNDAY COMPETED IN TEAM SUPERFIT DC.

EVENT 1
1:30 ON - :15 OFF
1. CARGO NET BUY IN
MAX DOUBLES - 146 DOUBLES = 2ND PLACE
2. 9 FTISH WALL CLIMBS - 11 REPS = 5TH PLACE
3. TIRE FLIPS - 11 REPS = 11TH PLACE
4. POWER SNATCHES (155#) - 19 REPS = 2ND PLACE

OVERALL = 1ST PLACE IN EVENT 1

EVENT 2
6 MIN AMRAP
165# SQUAT CLEAN THRUSTERS
70 REPS = 1ST PLACE

EVENT 3
AMRAP 9 MIN
1K ROW
400M MED BALL RUN
REMAINING TIME MAX METERS ROWED
977M = 3RD PLACE

EVENT 4
AMRAP 12 MIN
10 C2B PULLUPS
10 LATERAL HAND RELEASE BURPEES
15 FRONT SQUATS (75#)

414 REPS = 1ST PLACE

EVENT 5 FINALS
800M RUN
30 HSPU
35 DL - 315#
40 T2B
45 WALLBALLS
REMAINING TIME - DB SPLIT SNATCH TO LUNGE
137 REPS = 1ST PLACE!

- WE WON TEAM SUPERFIT DC!

Wednesday, September 26, 2012

WOD - WEDNESDAY, SEPTEMBER 26TH 2012

PM SESSION
3 ROUNDS
10 FRONT SQUATS - 225#
10 BURPEES OVER THE BAR

MY TIME = 5:28

A. CLEAN BELOW THE KNEE
90%X3X3, 95%X1X3 (230, 245)

B. FIND 5RM SOTTS PRESS
45-55-65-75-85-95X2
THEN:3X5 @ 90% DID IT WITH 70#

- DOING SOME STRENGTH TODAY AND TOMORROW.  COMPETING THIS WEEKEND SO GONNA GO A LITTLE LIGHTER TOMORROW AND TAKE OFF FRIDAY!

Tuesday, September 25, 2012

WOD - TUESDAY, SEPTEMBER 25TH 2012

AM STRENGTH

WARM-UP
3 ROUNDS
250M ROW
50FT HS WALK
5 REBOUNDED BOX JUMPS (33')
5 GAMES STANDARD BOX JUMPS (33' REBOUNDED)

A. CLEAN PULLS @ 315# 3X5
B. ROMANIAN DEADLIFT @245# (WENT LIGHT BACK KIND OF TIGHT TODAY)
WOD
5 ROUNDS EACH FOR TIME
1 SUICIDE
10 BURPEES
10 C2B PULLUPS
RD 1 = 1:01
RD 2 = 1:01
RD 3 = 1:03
RD 4 = 1:02
RD 5 = :58

MIDDAY SESSION
7 ROUNDS
3 FORWARD ROLLS
5 WALL CLIMBS
7 T2B
9 30' BOX JUMPS

MY TIME = 8:58

PM SESSION

A. FIND 3 RM SNATCH BELOW THE KNEE
135-155-175-185-195(NEW PR)-205X1(LOST GRIP THINK I CAN HIT THIS!)

WOD W A TEAM FOLLOW THE LEADER
7 ROPE CLIMBS
6 POWER CLEANS (185)
5 0 DOUBLES
2X50FT YOLK WALK W/ 180# + YOLK
3 ROPE CLIMBS
2 POWER CLEANS (225)
100 DOUBLES
2X50FT YOLD WALK
- NO IDEA TIME

WOD - MONDAY, SEPTEMBER 24TH 2012

AM STRENGTH

WARM-UP
800M RUN
20 SNATCH BALANCE (95#)
20 GHD SITUPS
10 PARALLETE TO HSPU - FREE STANDING
30 TRIPLE UNDERS

A. FIND 3RM CLEAN BELOW THE KNEE
135-155-185-205-225-235-245-250-255(NEW PR) - 260X2
THEN: 3X3 @ 230# (90%)

B. FIND 5RM PUSH JERK
135-155-185-205-215-225(NEW PR) - 230X3)
THEN: 3X5 @ 205# (90%)

C. FIND 5RM PUSH PRESS
205-215-225-235(NEW PR)
THEN: 3X5 @ 210 (90%)

D. 3X500M ROW (TRIED TO KEEP SAME PACE = HUGE FAILURE!)
SET 1 = 1:36
SET 2 = 1:39
SET 3 = 1:44

PM STRENGTH

A. FIND 5RM BACK SQUAT
225-275-315-335-345-355-365 (NEW PR)
THEN: 3X5@ 325 (90%)

B. WITH A TEAM OF 3 COMPLETE:
AMRAP 5 MIN MAX 20M PROWLER PUSHES W/360+ SLED WEIGHT = 16 REPS
AMRAP 5 MIN MUSCLEUPS 1 PERSON WORKS AT A TIME = 80 REPS
AMRAP 5 MIN WALLBALLS = 167 REPS
15 ROPE CLIMBS FOR TIME = 2:40

Saturday, September 22, 2012

WOD - SATURDAY, SEPTEMBER 22ND 2012

STRENGTH

A. 15 MIN TO FIND 1RM SNATCH
135-155-175-185-195-205-210-215(F)-215-220(F)-220(NEW PR!!!!) - 225#(F GOT UNDER JUST MISSED FORWARD)

B. 15 MIN TO FIND 1RM CLEAN AND JERK
215-225-245-265-275-280(NEW PR!!!)-285(CLEANED IT(NEW PR!!!!!) MISSED JERK)



THEN W A 40 MIN RUNNING CLOCK COMPLETE

WOD 1 
MIN 1 - 10
1:30 OF 50FT SHUTTLE RUNS
4 MIN DOUBLES
1:30 OF 50FT SHUTTLE RUNS
REST 3 MIN

RD1 RUN = 21
DOUBLES = 277
RD 2 RUN = 21

WOD 2
MINUTES 10-20
COMPLETE AS MUCH AS YOU CAN
4 ROUNDS
3 ROPE CLIMBS
30 HAND RELEASE PUSHUPS
15 GHD SITUPS

MY SCORE = 3+23

WOD 3
MIN 20-30
3 SET ME FRONT SQUATS (225)
3 SETS ME PULLUPS
- ALTERNATE MOVEMENTS

FRONT SQUATS - 6-6-6
PULLUPS - 31-28-25

WOD 4 
MIN 30-40
3 ROUNDS - OR COMPLETE AS MUCH AS YOU CAN
400M RUN (CALI PLACE S.)
15 PUSH PRESS (135)

MY SCORE = 2+ RUN

- THIS WAS ONE OF THE WORST THINGS I HAVE EVER DONE.  COULD NOT CATCH MY BREATH.  THE FRONT SQUATS WERE KILLER AND BEFORE THAT THE GHDS GAVE YOUR BREATH NO TIME FOR RECOVERY.  OVERALL AWESOME THOUGH GREAT DAY!

Friday, September 21, 2012

WOD - FRIDAY, SEPTEMBER 21ST 2012

LURONG CHALLENGE
5 ROUNDS
20 BURPEES
20 KB SWINGS- 53#

MY TIME = 8:28

- NO STRENGTH TODAY.  BIG DAY OF SNATCHING AND CLEANING TOMORROW.

Thursday, September 20, 2012

WOD - THURSDAY, SEPTEMBER 20TH 2012

AM STRENGTH

WARM-UP
20 RING HSPU
20 WEIGHTED PULLUPS W/25# VEST STRICT

A. SNATCH BELOW THE KNEE
(90%X3X3, 95%X1X3)
170# - 170# - 170# - 180#

B. SNATCH PULLS
3X5 @ 245#

C. SNATCH DEADLIFTS
3X5 @ 275

PM SESSION

500M RUN
50 WALLBALLS (20/14)
400M RUN
40 WALLBALLS
300M RUN
30 WALLBALLS
200M RUN
20 WALLBALLS
100M RUN
10 WALLBALLS

MY TIME = 14:48

Wednesday, September 19, 2012

WOD - WEDNESDAY, SEPTEMBER 19TH 2012

AM STRENGTH

WARM-UP
2 ROUNDS
400M RUN
20 WALLBALLS
HS WALK 50FT

A. CLEAN BELOW THE KNEE - 4X3 (90%X3X3, 95%X1X3)
225#, 225#, 225#, 235#

B. FIND 5RM FRONT SQUAT
275#-295#-305# (PR)-310(GOT 4 REPS)
THEN: 3X5 @275#

C. FIND 5RM SNATCH BALANCE
135#-155#-185#-195#(PR)-205#(PR)-210(PR)
THEN: 3X5@ 190# - MISSED MY 5TH REP ON THE 2ND RD.

PM STRENGTH

A. PUSH PRESS - 3X5 @ 90%
205# - DID MY 2ND SET @ 220 FOR SOME REASON I THOUGHT THAT WAS MY 90%.

B. "RANDY"
75 POWER SNATCHES @ 75#
MY TIME = 3:57

Tuesday, September 18, 2012

WOD - TUESDAY, SEPTEMBER 18TH 2012

AM STRENGTH

A. FIND 3RM SNATCH BELOW THE KNEE
135#, 155#, 165#, 175#, 185#, 190#(5#PR), 195# (GOT 1 AND CAUGHT THE 2ND JUST MISSED)
THEN: 3X3@ 170# (90%)

B. CLEAN PULLS AT 300# - 4X5

C. FIND 5RM RDL
275#, 285#, 300#, 305# (NEW PR) 315#(F GOT 2 REPS)
THEN: 4X5 @ 275# (90%)


PM SESSION
5 ROUNDS
20 CAL ROW
7 MUSCLE-UPS
5 POWER CLEAN AND JERKS 185#

REST 1:1 RATIO

RD 1 - 3:00
RD 2 - 3:20
RD 3 - 3:30
RD 4 - 3:28
RD 5 - 3:23

- AWFUL PERFORMANCE - WAS DEF STRUGGLING AND FELT FATIGUED THIS AFTERNOON.  DAY 2 OF THIS LURON CHALLENGE, COUPLED WITH THE AM STRENGTH AND YESTERDAYS DOUBLE METCON FELT TIRED.








Monday, September 17, 2012

WOD - MONDAY, SEPTEMBER 17TH 2012

AM STRENGTH

WARM-UP
400M RUN
20 WALLBALLS
STRETCH

A. FIND 3RM SQUAT CLEAN FROM BELOW THE KNEES
(135#, 155#, 185#, 205#, 215#, 225#, 235#, 245#, 255#(FX2), 250# (5#PR)
THEN: 3X3@ 225# (90%)

B. FIND 5RM BACK SQUAT
(275#, 295#, 315#, 335#, 345, 360#(5#PR)
THEN: 3X5 @325# (90%)

C. FIND 5RM PUSH JERK
(135#, 155#, 185#, 205#, 215#, 225(F GOT 3 REPS)
THEN: 3X5 @ 190# (90%)

WOD
CMC PIT
1:30 ON - 30 SEC OFF
THRUSTERS (75#)
BOX JUMPS (20)
KB SWINGS (45#)
BURPEES

MY SCORE = 209 REPS

PM SESSION

A. FIND 5RM PUSH PRESS
(135#, 185#, 205#, 215#, 225#, 230# (5#PR)
THEN: 3X5 @ 205# (90%)

WOD
"CHRISTINE"
3 ROUNDS
500M ROW
12 BW DEADLIFTS (WEIGHED 152 THIS MORNING WENT W 155#)
21 BOX JUMPS GAMES STANDARD (24)

MY TIME = 9:32

Sunday, September 16, 2012

WOD - SATURDAY, SEPTEMBER 15TH 2012

STRENGTH

A. 20 SETS TO FIND MAX SNATCH
135-140-145-150-155-160-165-170-175-180-185-190-195-200-205-210-215(F)-215-220(F)-220(F)

B. 15 SETS TO FIND MAX CLEAN AND JERK
215-220-225-230-235-240-245-250-255-260-265-270-275(F)-275

WOD
95# TNG POWER SNATCH X 5
5 HSPU
105# TNG POWER SNATCH X5
5 HSPU
115# TNG POWER SNATCH X 5
5 HSPU
125# TNG POWER SNATCH X 5
5 HSPU
135#  TNG POWER SNATCH X 5
5 HSPU
145# TNG POWER SNATCH X 5
5 HSPU

* ALL HSPU WERE STRICT

Thursday, September 13, 2012

WOD - THURSDAY, SEPTEMBER 13TH 2012

AM STRENGTH

WARM-UP
3 ROUNDS
10 C2B PULLUPS
10 BACK EXTENSIONS
30FT HS WALK

A. SNATCH BELOW THE KNEE
(165#,165#,165#,175#) (90%X3X3, 95%X1X3)

B. SNATCH PULLS - 3X5@235#

C. SNATCH DL - 3X5 @265#

PM SESSION

"NASTY GIRLS"
3 ROUNDS
50 AIR SQUATS
7 MUSCLEUPS
10 HANG CLEANS (135#)

MY TIME = 5:10

- WENT UNBROKEN.  SQUATS WERE KIND OF SLOW AROUND RD 2 AND 3 FROM THE VOLUME THE LAST FEW DAYS.

Wednesday, September 12, 2012

WOD - WEDNESDAY, SEPTEMBER 12TH 2012

AM SESSION

WARM-UP
1 MIN DOUBLES = 126
20 RING HSPU (11,4,2,2,1)
20 - 1 ARM KB SNATCHES (53#)

A. CLEAN FROM BELOW THE KNEE - 4X3(90%x3, 95%x1)
(225#,225#,225#,235#)

B. FRONT SQUAT - FIND 5RM
275-290-300-310(F GOT 3 REPS)
THEN: 3X5 @ 275# (90%)

C. SNATCH BALANCE - FIND 5RM
165-185-205(F GOT 4 REPS)
THEN: 3X5 @ 165# (90%)

D. PLATE LOADED PUSHUPS
3X5 W/160# ON MY BACK
D1. 3 BOX JUMPS - NO REBOUND - NO STEP - 40 INCHES

PM SESSION

A. EMOM 14 MIN
EVEN MIN = 7 STRICT RING DIPS W/25# VEST
ODD MIN = 10 KB SWINGS (70#)

B. 6 ROUNDS EACH FOR TIME
150M ROW SPRINT
12 GHD SITUPS
- BREAK WHILE PARTNER GOES.
EACH ROW TOOK ME :26

Tuesday, September 11, 2012

WOD - TUESDAY, SEPTEMBER 11TH 2012

AM SESSION

WARM-UP
2 ROUNDS
4 SNATCH BALANCE - 75#
6 BOX JUMPS - 30INC
8 PISTOLS

A. SNATCH BELOW KNEE - FIND 3RM = 185#
135#, 155#, 165#, 175#, 185#, 190X1
THEN: 3X3 @ 165#

B. CLEAN PULLS
315X5 (HEAVY WASNT PULLING BARELY AT ALL)
295X5X1

C. ROMANIAN DEADLIFT - FIND 5RM = 300#
THEN: 3X5 @265#

WOD
"AMANDA"
9-7-5
MUSCLE-UPS
SQUAT SNATCH (135)

MY TIME = 4:06 (:25 SEC PR!)

- HAD SUB 4 BUT FAILED MY LAST REP LIKE A DUMMY.

PM SESSION
9/11 - THROWDOWN WOD

BUY IN CASH OUT - 2K ROW
11 BOX JUMPS (36')
11 THRUSTERS (125#)  (DEATHS @ PENTAGON)
11 BURPEE CHEST TO BAR PULL-UPS
11 POWER CLEAN (175#) (AA FLIGHT #175 (SOUTH TOWER))
11 HAND STAND PUSH UPS
11 KB SWINGS (2 POOD/1.5 POOD)
11 TOES TO BAR
11 DL (175#) (FLIGHT 77 AND FLIGHT 93)
11 PUSH JERKS (125#) (NUMBER OF FLOORS IN EACH TOWER)

MY TIME = 23:39 - (1:19 PR)

Monday, September 10, 2012

WOD - TUESDAY, SEPTEMBER 10TH 2012

AM SESSION

A. CLEAN BELOW THE KNEE - FIND 3RM = 245# (GOT 1 @255#)
THEN: 3X3@90% - 220#

B. BACK SQUAT FIND 5RM = 355# (GOT 3 @365#)
THEN: 3X5@90% - 320#

C. SPLIT JERK FIND 5RM = 215# (GOT 4 @225#)
THEN: 3X5@90% - 195#

PM SESSION

A. PUSH PRESS - FIND 5RM = 225# (RAN OUT OF TIME THINK I CAN GET 235?)
THEN:3X5@205#

WOD#1
AMRAP 4 MIN
2 THRUSTERS - 135#
6 POWER CLEANS - 135#
12 PULLUPS

MY SCORE = 4+5

WOD#2
AMRAP 8 MIN
20 KB SWINGS - 53#
30 WALKING LUNGES
40 DOUBLES

MY SCORE = 4+21

Saturday, September 8, 2012

WOD - SATURDAY, SEPTEMBER 8TH 2012

AM SESSION
- THE WEIGHTS THAT CHALLENGED ME 3 WEEKS AGO FEEL LIGHT WHICH IS AWESOME.  STILL HAVENT PR'D IN A FEW WEEKS BUT FEEL SOME BIG ONES COMING!

A. 20 ATTEMPTS TO WORK UP TO MAX SNATCH
135-140-145-150-155-160-165-170-175-180-185-190-195-200-205-210(F,F,F,F), 205

B. 15 ATTEMPTS TO WORK UP TO MAX CLEAN AND JERK
205-210-215-220-225-230-235-240-245-250-255-260-265-270(F-F-F)

C. WOD
20M SLED PUSH - 315#
250M ROW SPRINT
.3M BIKE SPRINT
20 C2B PULLUPS
20 GHD SITUPS
20 WALLBALLS
5 MUSCLE-UPS
2 ROPE CLIMBS

MY TIME = 6:11


Friday, September 7, 2012

WOD - FRIDAY, SEPTEMBER 8TH 2012

AM STRENGTH

A. SNATCH GRIP DL
3X10 @225#

B. HIGH HANG SNATCH W SHOULDERS BEHIND THE BAR AND NO HINGING
5X5@135#

C. SHRUGS 3X10 @325#
C1. SPLIT JERKS 10X1 @195# - HOLD SPLIT FOR 3 SEC WORK ON SPEED.

WOD#1
4 ROUNDS W PARTNER
THERE AND BACK 50FT YOLK WALK W /140#
MAX ROPE CLIMBS

OUR SCORE = 18 ROPE CLIMBS

WOD#2
5 ROUNDS  EACH A ALL OUT SPRINT
1 SUICIDE
5 BOX JUMPS - 30'
5 BURPEES

RD1 = :34
RD2 = :33
RD3 = :34
RD4 = :35
RD5 = :34

Wednesday, September 5, 2012

WOD - WEDNESDAY, SEPTEMBER 5TH 2012

AM STRENGTH

A. BACK SQUAT - 3X10 @ 250#, 260#, 270# (75%, 80%, 85% OF 335#)

B. HIGH HANG CLEAN W/ SHOULDERS BEHIND THE BAR NO HINGING
5X5@190#

C. PUSH PRESS - 3X10 @150#, 160#, 170# (75%, 80%, 85% OF 200#)

D. WOD
100 AIR SQUATS
50 CLAPPING PUSHUPS
40 PULLUPS
30 PISTOLS
20 HSPU
10 MUSCLE-UPS

MY TIME = 9:08

PM WOD

500M ROW
THEN:
5 ROUNDS
10 BURPEES
10 BOX JUMPS - 24"
10 T2B
THEN:
500M ROW

MY TIME = 10:04
* MADE A PERSONAL GOAL TO DO A PRETTY FAST 500M AND KEEP AROUND THAT PACE FOR THE 2ND 500, WAS AT ABOUT 1:48 AVERAGE.

Tuesday, September 4, 2012

WOD - TUESDAY, SEPTEMBER 4TH 2012

AM STRENGTH

A. FIND 10RM DEADLIFT = 355# (PR) FELT STRONG HAD A LTTLE ROOM I THINK
THEN 3X10 - 320(90%)

B. FIND 5RM HIGH HANG SNATCH W SHOULDERS BEHIND BAR = 145#(PR)
THEN 5X5 @ 135(90%)

C. SHRUGS - 3X10 @315#

WOD
D. 3 ROUNDS W 5 MIN BREAK IN BETWEEN W 25# VEST
ME C2B PULLUPS
15 BURPEES
10 GHD SITUPS

RD 1 = 16 C2B PULLUPS
RD 2 = 15 C2B PULLUPS
RD 3 = 17 C2B PULLUPS

PM WOD

A. 3 ROUNDS
300M ISH RUN
21 POWER SNATCHES - 95#
12 WALLBALLS

MY TIME = 10:21
- MY BACK WAS WRECKED FROM THE DL.

Monday, September 3, 2012

WOD - MONDAY, SEPTEMBER 3RD 2012

AM STRENGTH

A. FIND 5RM HIGH HANG POWER CLEAN - SHOULDERS BEHIND BAR
THEN: 5X5 @90%

TRIED -  215X4
5RM =  205
5X5@185#

B. FIND 10RM BACK SQUAT = 335# (10#PR)
THEN 3X10 @ 300(90%) -

C. FIND 10RM PUSH PRESS = 200# (5#PR)
THEN 3X10 @ 180(90%)

D. 2 SETS OF:
10 PLYO PUSHUPS TO 45# PLATE
10 - 1-ARM DB PRESS W 70# DB
10 MEDBALL THROWS TO PARTNER STANDING ABOVE YOU
10 - 1 ARM PRESS W 70# DB
10 PLYO PUSHUPS TO 45# PLATE

PM SESSION

A. 3 ROUNDS W/12# VEST
3 SQUAT CLEANS - 225#
250M ROW
10 KB SWINGS (79#)
5 MUSCLE-UPS

MY TIME = 10:44

- MUSCLEUPS WERE HARD AFTER THIS MORNINGS SESSION. ONLY ABLE TO DO 1 AT A TIME.

REST 6 MIN

B. 5 ROUNDS EACH FOR TIM
3 TNG POWER CLEANS - 185#
10M HS WALK
30M SHUTTLE RUN W 10M TURNAROUNDS

- 1 MIN REST IN BETWEEN ROUNDS.

RD1 - :51 - FELL 2X ON MY HS WALK
RD2 - :46 - UNBROKEN BUT SLOW WALK
RD3 - :39 - GOOD SPEED UNBROKEN
RD4 - :38 - QUICK UNBROKEN
RD5 - :41 - 3RD CLEAN SLIPPED OUT OF MY HANDS AS I LOST MY HOOK - UNBROKEN HS WALK

Saturday, September 1, 2012

WOD - SATURDAY, SEPTEMBER 1ST 2012

AM STRENGTH

A. 20 SETS OF SNATCHES
135-140-145-150-155-160-165-170-175-180-185-190-195-200-205-210-215(FX4)

B. 15 SETS OF CLEAN AND JERKS
185-205-215-225-235-240-245-250-255-260-265-270-275(FX3)
- WAS ABLE TO CLEAN BUT FAILED ON THE JERK)

C. 12 MIN TO FIND 3RM FRONT SQUAT
275-295-320(F)
- CALLED IT A DAY LEGS WERE SMOKED.

Friday, August 31, 2012

WOD - FRIDAY, AUGUST 31ST 2012

AM SESSION

"HOLLEYMAN"
30 ROUNDS
5 WALLBALLS
3 HSPU
1 POWER CLEAN - 225#

MY SCORE = 24:18

* MIGHT HAVE DONE 31 ROUNDS BUT NOT SURE.  I FINISHED 30 AT 23:33 BUT FIGURED I WOULD DO 1 EXTRA IN CASE.

PM SESSION

TABATA ROW - 970M OR 70 CALS
TABATA DOUBLE UNDER - 298 DOUBLES

Thursday, August 30, 2012

WOD - THURSDAY, AUGUST 30 2012

AM STRENGTH

A. BACK SQUATS(85%, 87%, 90%, 90%)
275X10
285X10
295X10
295X10

B. HIGH HANG CLEANS - SHOULDERS BEHIND THE BAR
200X5
195X5
195X5
195X5
195X5

C. PUSH PRESS (90%)
175X10
175X10
175X10

D. WALKING LUNGES
185X20
195X20
205X20

D1. SUPERSET W PLATE LOADED PUSHUPS (105, 105, 115)

PM SESSION

AMRAP 15 MIN
5 L-PULLUPS
12 HAND RELEASE PUSHUPS
7 TRIPLE UNDERS

MY TIME = 13+3 REPS


WOD - WEDNESDAY, AUGUST 29TH 2012

ACTIVE RECOVERY/SKILL WORK

A. SPLIT JERK
15X1 @ 185# - WORK ON SPEED UNDER THE BAR AND FOOTWORK

B. 1 MILE RUN
1K ROW
300 SINGLES

- NICE EASY PACE

Tuesday, August 28, 2012

WOD - TUESDAY, AUGUST 28TH 2012

AM STRENGTH

A. FIND 10RM DEADLIFT
350 (SAME AS LAST WEEK) - TRIED 360 - GOT 7 BUT GRIP FAILED
THEN:
3X10 @325#
- MY DL FORM SUCKS!

B. FIND 5RM HIGH HANG SNATCH W SHOULDERS BEHIND BAR
HIT 145#
THEN:
5X5 @140#

C.   3X10 SHRUGS W/ 295#
C1. 3X10 WEIGHTED STRICT PULLUPS W/ DOUBLE OVERHAND @40#

TEAM WOD
5 ROUNDS
6 POWER SNATCHES (135)
5 HSPU WHILE PARTNER DID HSPU HAD TO HOLD HANDSTAND AT LOCKOUT
4 BAR MUSCLE-UPS WHILE PARTNER DID MUSCLEUPS HAD TO HOLD 135# OH.
OUR TIME = 14:52

PM SESSION
EMOM FOR 10 MINUTES
10 GHD SITUPS
10 BURPEES

- PRETTY HARD SESSION, LEGS ARE SMOKED FROM LAST COUPLE DAYS.

Monday, August 27, 2012

WOD - MONDAY, AUGUST 27TH 2012

AM STRENGTH

A. FIND 10RM BACK SQUAT = 325# (10# PR)
THEN:
3X10@295#

B. FIND 5RM HIGH HANG CLEAN = 205#
THEN:
4X5@195#

C. FIND 10RM PUSH PRESS = 195# (10#PR)
THEN:
3X10@175#

D. 3X20 WEIGHTED LUNGES - 175/180/195
D1. 3X10 WEIGHTED GHD SITUPS W/25# PLATE
D2. 3X10 PLTE LOADED PUSHUPS W 90# ON BACK
- SUPERSET THE 3 MOVEMENTS.

PM STRENGTH
3 ROUNDS
500M ROW
10 FRONT SQUATS @225#
10 WALL CLIMBS

MY TIME = 17:08
- THIS WORKOUT CRUSHED ME.  VERY TOUGH BUT FUN.

Sunday, August 26, 2012

WOD - SATURDAY, AUGUST 25TH 2012

MAX OUT DAY - GOAL FROM COACH 
- IF YOU CAN GET WITHIN 80% OF YOUR TRUE MAX ITS A GOOD DAY.  WITH ALL THE VOLUME FROM THE WEEK.

SNATCH 20X1
135-140-145-150-155-160-165-170-175-180-185-190-195-200-205-210-215(F)-215(F)-210-215(F)

CLEAN AND JERK 15X1
185-195-205-225-230-235-240-245-250-255-260-265(FX4)

- REALLY POOR SHOWING ON MY CLEAN AND JERK, BUT I THINK AFTER 30 LIFTS I WAS KIND OF TIRED.  

Friday, August 24, 2012

WOD - FRIDAY, AUGUST 24TH 2012

AM STRENGTH/SKILL WORK

A. 10 MIN TO WORK ON SPLIT JERKS AND SPEED
95X8X2 - 105#X5X2 - 115#X5X1 - 135#X5X1 - 155#X5X2

B. 8 MIN TO WORK ON SNATCH BALANCE
95#X5X2 - 115#X8X1 - 135#X5X1

C. FRAN
21-15-9
THRUSTERS - 95#
PULLUPS

MY TIME = 1:59 - NEW PR BY 14 SECONDS! THE 95# FELT LIKE IT WAS 45#!

PM WOD
1K ROW W/GAS MASK = DYING
30 GHD SITUPS
20 HSPU 

MY TIME = 5:42
- HSPU WERE FAST, STRICT AND UNBROKEN. 

Thursday, August 23, 2012

WOD - THURSDAY, AUGUST 23RD 2012

AM STRENGTH

A. 4X10 BACK SQUATS @ 265 WHICH WAS 85% OF MONDAY
- PRETTY EASY ACTUALLY FELT GOOD AND EXPLOSIVE

B. 5X5 HANG POWER CLEAN @ 185# WHICH WAS 90% OF MONDAY.
- ALSO FELT VERY GOOD

C. 3X10 PUSH PRESS @ 155# WHICH WAS 85% OF MONDAY.
- FELT LIGHT 10 IN A ROW WAS SMOOTH AND EASY.

D. 3X20 - WALKING LUNGES - 160-170-175

WOD
3 ROUNDS - REST WHILE PARTNER GOES
- 20 YARD SLED PUSH WITH 6 - 45# PLATES PLUS SLED
- 30 RING PUSHUPS

* MY SLED PUSHING SUCKS BALLS.

PM WOD
4 ROUNDS - WITH 70# DB
5 - RIGHT ARM KB SNATCHES
5 - LEFT ARM KB SNATCHES
20M FARMERS WALK
5 BURPEES (RD1) - 10 BURPEES(RD2) - 15 BURPEES(RD3) - 20 BURPEES (RD4)

- DID THE FIRST ROUND AND A QUARTER WITH A GAS MASK ON AND COULD NOT BREATHE AFTER THE FIRST BIT AND TOOK IT OFF.

MY TIME = 5:29


Tuesday, August 21, 2012

WOD - TUESDAY, AUGUST 21ST 2012

AM STRENGTH

A. FIND 10RM DEADLIFT = 350# (NEW PR)
THEN: 3X10 @90% - 315#

B. FIND 5RM HIGH HANG SNATCH FROM HIP W/ SHOULDERS BEHIND THE BAR
135#
THEN: 5X5 @90%
135#
* STARTED TO SQUAT TOWARDS THE END.

C. 3X10 ROMANIAN DEADLIFT - JUST STAYED AT 185# BECAUSE THIS WAS A NEW MOVEMENT

D. 3X10 - SHRUGS @ 275#
D1. 3X10 - WEIGHTED PULLUPS
SET 1 - 35#
SET 2 - 45#
SET 3 - 45# - GOT 8 REPS

PM WODS

A. 6 ROUNDS EACH FOR TIME
100M SPRINT ROW
7 GHD SITUPS
6 BURPEES
5 KB SWINGS - 79#

RD1 = 1:06
RD2 = 1:05
RD3 = 1:05
RD4 = 1:03
RD5 = 1:06
RD6 = 1:06

* REST AS LONG AS IT TOOK TO COMPLETE EACH ROUND.

B. AMRAP 5 MIN
25 DOUBLES
50FT HS WALK
4 ROUNDS + 20 DOUBLES

Monday, August 20, 2012

WOD - MONDAY, AUGUST 20TH

AM STRENGTH

A. FIND 5RM HIGH HIP HANG CLEAN KEEPING YOUR SHOULDER BEHIND THE BAR
135#-155#-175#-180#-185#-205#
THEN:
5X5 @ 185# (THIS WAS VERY DIFFICULT BUT WAS ABLE TO DO THEM)

B. FIND 10RM BACK SQUAT
- WARMED UP WITH SETS OF 3 AT 225-245-275
HIT 295#  AND 315#
THEN:
3X10 @ 285#

C. FIND 10RM PUSH PRESS
165(EASY) - 185#
THEN
3X10 @ 165#

D. WALKING LUNGES 3X10
155 - 165 - 175

PM WOD
5 ROUNDS
200M RUN
6 MUSCLE-UPS
6 HANG CLEANS (185)

MY TIME = 10:56

* MY LEGS FELT TERRIBLE FROM THE MORNING.  DID THE MUSCLEUPS UNBROKEN BUT STRUGGLED WITH THE HANG CLEANS IN THE 3-5TH ROUNDS.

WOD - SUNDAY, AUGUST 19TH 2012

ACTIVE RECOVERY DAY

@ 80%ISH
15 GHD SITUPS
15 BACK EXTENSIONS
3 MIN SINGLE JUMP ROPE
2K ROW
3 MIN SINGLE JUMP ROPE
1 MILE RUN
3 MIN SINGLE JUMP ROPE
15 GHD SITUPS
15 BACK EXTENSION

Sunday, August 19, 2012

WOD - SATURDAY, AUGUST 18TH 2012

15 MIN TO FIND 1RM SNATCH
95-115-135-145-155-165-175-185-195-205-210(F)-210(F)

15 MIN TO FIND 1RM CLEAN AND JERK
205-215-225-245-255-265(F) - 265

15 MIN TO FIND 1RM FRONT SQUAT
225-245-275-295-315-340(F)

* DEF FEELING THE EFFECTS FROM FRIDAYS MAXING AND MULTOPLE WORKOUTS.  SHOULD HAVE TAKEN OFF OR JUST GONE LIGHTER BUT OH WELL.

WOD#1
AMRAP 15 MIN
4 POWER CLEANS - 185
5 RING HSPU
6 C2B PULLUPS

MY SCORE = 8 OR 9 +1

WOD#2
4 ROUNDS
10 CAL SPRINT ROW
10 GHD SITUPS
10 BACK EXT
- NO TIME - REST WHILE PARTNER COMPLETES ROUNDS

WOD#3
20 BURPEE PULLUPS FOR TIME
MY TIME = :49

- THEN PRACTICED HS WALKING FOR ABOUT 10 MIN

Friday, August 17, 2012

WOD - FRIDAY, AUGUST 17TH 2012

AM STRENGTH

A. 1-1-1-1-1 - DEADLIFT - 385-405-425-445-455 (NEW PR BY 20#)
A1. 3-3-3-3-3 - BENCH @ 70% OF 1RM ALL DONE @ 195#

B. WOD
5 MUSCLEUPS
2 FRONT SQUATS (205)
4 MU
4 FS
3 MU
6 FS
2 MU
8 FS
1 MU
10 FS

MY TIME = 4:52

PM WORK

C. WOD #2
"BATTLE FOR THE ISLAND WOD"
4 ROUNDS
8 DL
8 T2B
THEN:
4 ROUNDS
8 KB SWINGS
8 BURPEE BOX JUMPS

MY TIME = 5:11

D. WOD#3
4 ROUNDS
15 HANG CLEANS (135)
15 BURPEES
200M RUN

MY TIME = 8:22


Thursday, August 16, 2012

WOD - THURSDAY, AUGUST 16TH 2012

AM STRENGTH

A. I HANG POWER SNATCH - 1 POWER SNATCH
95-105-115-135-145-155-165-170-175-180
THEN 3X1 @ 165

B. 2 POWER CLEANS - 1 PUSH JERK
185-205-215-225-230-235-240
THEN 3X1 @ 215

C. 1 MILE RUN FOR TIME
MY TIME = 5:19


PM STRENGTH
- ALL DONE AS SUPERSETS
D.   3 X ME MUSCLE-UPS
D1. 3 X ME 95# POWER SNATCH
D2. 3 X 10 GOODMORNINGS - AHAP
D3. 3 X 5 SNATCH GRIP PUSH PRESS

RD 1 - 16 REPS (NEW PR)  - 11 REPS - 95# - 190#
RD 2 - 11 REPS - 12 REPS - 105# - 200#
RD 3 - 11 REPS - 13 REPS  - 105# - 215#

Tuesday, August 14, 2012

WOD - TUESDAY, AUGUST 14TH 2012

AM STRENGTH

A. WORK UP TO HEAVY HANG SQUAT SNATCH
135-145-155-165-175-185-195(FX3) - WAS NOT FEELING EXPLOSIVE ON THIS.

B. WORK UP TO HEAVY HANG SQUAT CLEAN
205-225-235-245-255-265(PR)-275(FX2 GOT UNDER IT JUST FELL BACK)

C. BACK SQUAT 5X1 @365 - HIT ALL 5

D. WOD
50-35-20
WALLBALLS (20/14)
PULLUPS
DOUBLES

MY TIME = 9:13

WALLBALLS SUCKED AS ALWAYS, PULLUPS AND DOUBLES WERE GREAT.

PM STRENGTH
- HAD A PLAN IN MIND AND TOTALLY WENT OFF OF IT AND KIND OF REPEATED SOME STUFF.

A. WORK UP TO 1RM SQUAT CLEAN
155-185-205-225-235-245-255-265-275(F)-275-285(F)

B. AMRAP 8 MIN
8 HSPU
8 PISTOLS
MY SCORE = 11+4

B1. AMRAP 4 MIN
TURKISH GETUPS (53)
MY SCORE = 22

Monday, August 13, 2012

WOD - MONDAY, AUGUST 13TH 2012

AM STRENGTH

A. EMOM FOR 7 MIN - 2 SNATCHES @ 185
THEN: 1 ATTEMPT TO HIT 195# (HIT IT ON THE FIRST TRY)
THEN HIT 200, 205, AND 215!(NEW PR)

B. EMOM FOR 7 MIN - 2 CLEAN AND JERKS @230
THEN 1 ATTEMPT TO HIT 260# (HIT IT ON THE FIRST TRY)

C. 3X3 - SNATCH GRIP PUSH PRESS - SNATCH BALANCE-OHS
ALL 3 COMPLEX COUNT AS 1
185-195-205(FAILED ON 2 SET)

C1.FLAT FOOT CLEAN PULLS @295

D. WOD
100 DOUBLES
75 BURPEES
50 T2B
25 HSPU

MY TIME = 8:13

PM WORKOUT

EMOM 10 MIN
7 CAL ROW
6 KB SWINGS (79#)


Sunday, August 12, 2012

WOD - SUNDAY, AUGUST 18TH 2012

WOD
21-15-9
ROW FOR CALS
DEF HSPU (45# PLATE)
BURPEE OVER THE BOX JUMP

MY TIME = 8:59.

3 SETS W A WEIGHTED VEST
15 GHD SITUPS
15 BACK EXT
12 SIDE BENDS (100# DB)

Saturday, August 11, 2012

WOD - SATURDAY, AUGUST 11TH 2012

STRENGTH

A. FIND MAX SNATCH
135-145-155-165-175-185-195-205-215 (FAILEDX3) (IM VERY CLOSE TO GETTING THIS)

B. FIND MAX CLEAN AND JERK
185-195-205-215-225-235-245-265-275 (FAILEDX3)

C. FRONT SQUAT 3X3 @275#

WOD
50 WALLBALLS
15 BAR MUSCLEUPS
20 HANG CLEANS (225)
15 BAR MUSCLEUPS
50 WALLBALLS

MY TIME = 15 OR 16:30ISH.

Thursday, August 9, 2012

WOD - THURSDAY, AUGUST 9TH 2012

AM STRENGTH AND WORKOUT

A. 2 X - 3 STOP SNATCH WITH 1 POWER SNATCH
95-115-125-135-145-155-165-175-185-190-195(F - WENT TO A FULL SQUAT SNATCH)

B.  1 POWER CLEAN AND 2 PUSH JERKS
155-175-185-205-215-225-235-240-245(F ON 2ND JERK) - 225

C. 3XME STRICT PULLUPS - 21-19-16
C1. 3XME HSPU TO 2 PLATE DEFICIT - 7-8-8
C2. 3X15 BACK EXTENSIONS
C3. 3X5 - SNATCH GRIP PUSH PRESS - 185-195-205

D. WOD
AMRAP 12 MIN
9 THRUSTERS (35#)
1 ROPE CLIMB 15FT
MY SCORE = 13+3

PM STRENGTH AND WORKOUT
A. ESTABLISH A 1RM PUSH PRESS FROM THE FRONT
205-225-235-245(NEW PR) - 250(F)
B. AMRAP 15 MIN
3 BEAR COMPLEX (155)
200M RUN

MY SCORE = 9+3

WOD - WEDNESDAY, AUGUST 8TH 2012

SUPPOSED TO BE A OFF DAY BUT NOOOOOOO - GOT PRESSURED INTO DOING THE GROUP WOD

30 MUSCLE-UPS FOR TIME
EMOM YOU OWE 10 ABMAT SITUPS

MY TIME = 3:27


- HERE IS A VIDEO OF MINUTE 1

Tuesday, August 7, 2012

WOD - TUESDAY, AUGUST 7TH 2012

AM STRENGTH

A. MAX SET TNG POWER SNATCHES = 14 I THINK?
THEN
AFAP 7 TNG POWER SNATCHES
- ALL DONE AT 135

B. DEFICIT DEADLIFTS
315X6
335X4
365X2
315X6
335X3(FAILED ON 4)
- DIDNT DO LAST SET

C. FAT BAR CLOSE GRIP BENCH PRESS 3X7
185# - 205# - 215X5

D. WOD
200M SLED PULL (W 295# ON THE SLED)
200M PROWLER PUSH (W 270# ON THE PROWLER)
- THIS TOOK ME NO JOKE 25-30 MINUTES.  WAS DYING.  DID THIS WITH IAN AND HE CRUSHED ME.  WE NICKNAMED THIS "THE IAN BERGER" - DEF ONE OF THE TOP 5 WORST THINGS I HAVE EVER DONE

E.  CAME INSIDE AND DID AS A TEAM 50 MUSCLE-UPS
OUR TIME = 3:59 (WE SPLIT THIS DIRECTLY IN HALF)

PM STRENGTH

F. WOD
 5-10-15-20-25 - GHD SITUPS
50-40-30-20-10 - DOUBLES
MY TIME = 4:14

G. 10X2 HANG POWER CLEANS @ 235#
- FAILED 2 SETS

H. GROUP WOD
10RM OHS = 205#
5RM OHS = 225#
1RM OHS = 260# - NEW PR!

Monday, August 6, 2012

WOD - TUESDAY, AUGUST 7TH 2012

AM STRENGTH
A. SNATCH
135X1X2
145X1X2
155X1X2
165X1X2
175X1X2
185X1X1
195X1X1
205 (FX3)
195X1X1

B. 10X2 BACK SQUATS
TRIED 365 FAILED
345-345-345-315-315-315-315-315-315-315
- LEGS WERE WEAK TODAY

C. WOD
3 ROUNDS
400M RUN W SANDBAG
ME PUSHUPS
ME EFFORT ROPE CLIMBS

DONT KNOW MY TIME BUT GOT 204 REPS.
16 ROPE CLIMBS
188 PUSHUPS

PM STRENGTH

D. CLEAN AND JERKS
135X2X2
185X2X2
195X2X2
215X3X2
225X2X2
235X2X2
235X3X1

E. WOD
2 ROUNDS 2 MIN ON 30 SEC OFF - 1 MIN ON :15 OFF
TOES THRU RINGS
BURPEES ONTO PLATE
HSPU
KB SWINGS (70#)
MY REPS = 259

Sunday, August 5, 2012

WOD - SATURDAY, AUGUST 4TH 2012





A. 45 MIN HIKE WITH MOLLY AND STRIKER.  PRETTY TOUGH CLIMB WAS SOAKED AND PRETTY GASED AFTER THE HIKE.  YOU WOULD THINK WALKING UPHILL IS EASY.  NOPE!

B. PARTNER SWIM WOD - W MOLLY, STEVE AND VERONICA
PARTNER 1 SWIMS OUT 20 STROKES AND SWIMS BACK. WHILE ONE PERSON SWIMS PERSON DOES MAX EFFORT
RD 1 - PUSHUPS
RD 2 - SITUPS
RD 3 - PULLUPS OFF THE SIDE OF THE BOAT.

C. FROM A RANDOM BAR ON A TREE THAT MOVED AND SHAKED AND TWISTED.
1 SET MAX PULLUPS = 42
THEN:
1 SET MAX T2B = 20

D. W A PARTNER BRANDOOOOO SAUERS
5-4-3-2-1- POWER CLEANS - 185
25-20-15-10-5 - RING DIPS
50-40-30-20-10 - DOUBLES
HANDSTAND WALK HALF BASKETBALL COURT
2 SUICIDES HALF COURT AND THEN FULL COURT
* REST UNTIL PARTNER FINISHES HANDSTAND WALKS

Saturday, August 4, 2012

WOD - FRIDAY, AUGUST 3RD 2012

WOD#1
2 MILE RUN WITH STRIKER - TOOK ABOUT 13 AND CHANGE WITH A POOP AND A PEE AND A ATTEMPT TO FIGHT A DEER AND ANOTHER DOG HA.

WOD #2
30 MUSCLEUPS
ISABEL (30 POWER SNATCHES) - 135
GRACE (30 CLEAN AND JERKS) - 135

MY TIME = 13:29 (I WAS DYING ON THIS.  PR'D MY 30 MUSCLEUPS WITH A 2:51, GOT TO THE SNATCHES AND WAS TOASTED.  IT WAS LIKE 90 DEGREES OUT.  THIS WAS THE FIRST TIME IN A WHILE I WORKED OUT BY MYSELF AND ITS VERY EASY TO REST AND TAKE UR TIME WHEN YOU ARE TIRED.

Thursday, August 2, 2012

WOD - THURSDAY, AUGUST 2ND 2012

- NEXT 3 DAYS WILL BE IN MOLLYS HOMETOWN W NO GYM SO WE BOUGHT SOME EQUIPMENT.  2 JUMP ROPES, 2 RINGS, 1 BAR, 1 SET OF 45'S AND 1 SET OF 25'S.

A. 20 MIN RUN

B. 10X1 SNATCH @185#
- HIT ALL 10 PRETTY EASILY!

C. EMOM 12 MIN - 3 TNG SQUAT CLEANS @185 - GOT HARD

D. RUN UP THIS AWFUL HILL THAT IS VERY STEEP AND WILL TAKE ABOUT 5 MIN TO RUN UP AND THEN RUN BACK DOWN. THEN COMPLETE 75 HSPU FOR TIME
MY TIME = 10:01

WOD - WEDNESDAY, AUGUST 1ST 2012

AM STRENGTH
WORKED UP TO HEAVY 1RM POWER SNATCH.
135-145-155-165-175-185

WOD
30 GHD SITUPS
30 DEADLIFTS (135)
30 BOX JUMPS
30 OHS (135)
30 PULLUPS

MY TIME = 5:51
- EVERYTHING UNBROKEN EXCEPT OHS BROKE INTO 20-10

Tuesday, July 31, 2012

WOD - TUESDAY, JULY 31ST 2012

AM STRENGTH


1) Snatch OFF OF 215
3X1@80%(175#), 1X1@85%(185), 1X1@90%(195), 1X1@95%(205), 3X1@90%(195), 2X1@85%(185) 
- FAILED AT 205 X2 THEN GOT IT 2X IN A ROW


2) Clean & Jerk OFF OF 280 
3X1@75%(210), 1X1@80%(225), 1X1@ 85%(240), 1X1@90%(250), rest 60 seconds.


3. WOD
EMOM 20 MIN
2 TNG POWER CLEANS 
DID 230# TILL SET 18 THEN DID 240 FOR 19 AND 20.


4. PARTNER WOD
AMRAP 10 MIN
10 GHD SITUPS
8 BOX JUMPS (33')
6 RING DIPS
WHILE PARTNER HOLDS 2 POOD KB.  SWITCH AFTER EACH ROUND.

WOD - MONDAY, JULY 30TH 2012

STRENGTH
5-5-5-5-5- BACK SQUAT
315 - 330 - 345 - 355 - 360(X3 F)

WOD
6 ROUNDS
12 PUSH PRESS (95#)
12 T2B

MY TIME = 3:51

Monday, July 30, 2012

WOD - SATURDAY, JULY 28TH 2012

STRENGTH
A. FIND 1RM SNATCH FOR DAY
MY WEIGHT =  HIT 210 GOT UNDER 215 LIKE 4 TIMES BUT KEP MISSING
THEN 4X1 @ 175

B. FIND 1RM CLEAN AND JERK FOR DAY
MY WEIGHT = HIT 280(PR) COULDNT EVEN GET UNDER 285
THEN 4X1 @ 225

C. FND 2RM BACK SQUAT
MY WEIGHT = 365 -
THEN EMOM FOR 5 MIN TAKE 5% OF 2RM BACK SQUAT
335 - 315 - 300 - 275 - 260

D. WOD

4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
150 Double-Unders
12 Deficit HSPU 4″/3″
4 Hang Power Cleans 185/120#
8 Deficit HSPU 4″/3″
8 Hang Power Cleans 185/120#
4 Deficit HSPU 4″/3″
12 Hang Power Cleans 185/120
MY TIME = 15:26 - BROKE EVERYTHING INTO 4'S - KEPT MOVING PRETTY SMOOTHLY I THINK.


WOD - FRIDAY, JULY 27TH 2012

QUICK ONE TODAY
EMOM 20 MIN
EVEN = 3 TNG POWER CLEANS @ 215
ODD = 7 GHD SITUPS AND 3 MUSCLEUPS

Friday, July 27, 2012

WOD - THURSDAY, JULY 26TH 2012

WORKED OUT W IAN YESTERDAY AWESOME SESSION.

AM STRENGTH AND METCON
A. 10X2 - BANDED BOXED DL - 10X2 @225# W/ A RED BAND.
1 SET REST 30 SEC.

B. FIND 3 POSITION SNATCH MAX
135-145-155-165-175-185X3(FAILED ON MY HANG ALL 3 SETS)

C. 7X1 FULL SNATCH @195
- HIT 5 OUT OF 7.  HIT MY FIRST 5 AND THEN KEPT FAILING ON MY 6TH AND 7TH.

D. 2012 CROSSFIT GAMES CHIPPER
10 OHS(155)
10 JUMP OVER BOX (24)
10 THRUSTERS (155) (WE THOUGHT THAT WOULD BE A FAR SUB FOR 135 FAT BAR)
10 POWER CLEANS (205)
10 T2B
10 BURPEE MUSCLE-UPS
10 T2B
10 POWER CLEANS
10 THRUSTERS
10 JUMP OVER BOX
10 OHS
MY TIME = 11:24
- THRUSTERS AND THE POWER CLEANS TOOK ME FOREVER.

PM WORKOUT - W SEAN @ CROSSFIT KING OF ISLAND PARK!
5 ROUNDS
5 CLEAN AND JERKS (135)
3 BURPEES
1 ROPE CLIMB - LEGLESS (14FT)

MY TIME = 5:42

Tuesday, July 24, 2012

WOD - TUESDAY, JULY 24TH 2012

AM STRENGTH

A. EMOM 20 MIN
EVENS = 2 CLEAN AND JERKS @225 - ONLY MISSED 1 REP
ODDS = 2 SNATCHES @ 165#

B. 1-1-1-1-1 - 1 FRONT SQUAT - 1 THRUSTER
B1. 3-3-3-3-3 - CLOSE GRIP BENCH
185-205-215-225-230

C. JACKIE ON STEROIDS
1K ROW
50 THRUSTERS (95)
30 C2B PULLUPS W/ WEIGHTED VEST

MY TIME = 9:25


PM
D. 3X20  - GHD SITUPS
D1. 3X15 - BACK EXTENSIONS
D2. 3X10 - WEIGHTED SIDE BENDS(100#)
D3. 3X75 DOUBLE UNDERS

Monday, July 23, 2012

WOD - MONDAY, JULY 23RD

- WENT TO WORKOUT WITH IAN AND RACHEL,  AND WE DID THE WORST/DUMBEST/HARDEST WOD OF ALL TIME.

STRENGTH

SNATCH
3X1@165#
1X1@175#
1X1@185#
3X1@195# (FAILED 1X BUT REDID IT AND GOT IT!)
2X1@175#

CLEAN AND JERK
3X1@205#
1X1@215#
1X1@235#
3X1@245#
2X1@230#
2X1@205


WOD
20-18-16-14-12-10-8-6-4-2
BAR MUSCLEUPS
BURPEES
STONE TO SHOULDER(155/95)
OHS (185/115)
HSPU TO 2 PLATE DEFICIT

- IT TOOK ME AND IAN ABOUT 50 MINUTES TO FINISH THE ROUND OF 14.  THE OHS AND THE STONE TO SHOULDER KILLED ME.  

WOD - SUNDAY, JULY 22ND

TEST YOUR METAL TEAM COMP


EVENT 1
AMRAP 10 MIN
TEAM BURPEE RELAY
50 HANG CLEAN GUYS(155)
50 HANG CLEAN GIRLS (115)

OUR SCORE = 2 ROUNDS + 43 HANG CLEANS
- GUYS WORKED TOGETHER - GIRLS WORKED TOGETHER

EVENT 2
AMRAP 10 MIN
PARTNER BUDDY CARRY - 50 YARDS
100 FRONT SQUATS (155/115)
PARTNER BUDDY CARRY 50 YARDS
100 GAMES STANDARD BOX JUMPS (30)

OUR SCORE = 1+16 FRONT SQUATS

* ONLY 1 PERSON WORKS AT A TIME HAD TO GO GUY GIRL GUY GIRL.

EVENT 3
AMRAP 10 MIN
25 SITUPS
20 KB SDLHP (70/35)
15 BURPEES TO PLATE
10 CAL ROW

OUR SCORE = 3 ROUNDS +16 ABMAT SITUPS

- EVERYONE STARTED AT A DIFF STATION AND COULDNT ADVANCE TILL EVERYONE WAS DONE AT THERE STATION

EVENT 4
AMRAP 8 MIN
30 DEADLIFTS (275/155) SPLIT UP ANYWAY WE WANTED
50M SHUTTLE SPRINT EACH PERSON

WE WON EVENTS 2 AND 3 AND GOT 2ND IN EVENTS 1 AND 4 WHICH MEANS WE TIED FOR 1ST BUT LOST BECAUSE THE OTHER TEAM HAD MORE TOTAL REPS.

WOD - FRIDAY, JULY 20TH 2012

QUICK WOD
2 MINUTE ROUND W 1 MIN BREAKS THEN 1 MINUTE ROUND W :30 SEC BREAKS
DOUBLES
10M SHUTTLE SPRINTS
WALL CLIMBS
K2E
ROW FOR CALS

MY SCORE = 512 REPS

* THIS ACTUALLY WOUND UP BEING PRETTY TERRIBLE.

Thursday, July 19, 2012

WOD - THURSDAY, JULY 19TH 2012

EMOM FOR 20 MIN W MY LITTLE BROTHER STEVE "THE BEAST"
ODD MIN = 7 SQUAT CLEAN THURSTERS W 35# DB'S
EVEN MIN = .25 METER BIKE SPRINT AND 1 ROPE CLIMB

THEN

1O PUSHUPS EACH ROTATING TILL WE GET TO 100
WHILE THE OTHER WAS DOING PUSHUPS THE OTHER WAS DOING V-UPS FOR MAX REPS.

WE ENDED WITH 85 - VUPS.

Wednesday, July 18, 2012

WOD - WEDNESDAY, JULY 18TH 2012

AM STRENGTH

5-4-3-2-1 - BEAR COMPLEX
SET OF 5 DONE @ 165
SET OF 4 DONE @ 175
SET OF 3 DONE @ 185
SET OF 2 DONE @ 195
SET OF 1 DONE @ 205

MY TIME = 11:06
- ALL UNBROKEN.  IF BAR DROPPED YOU OWED 10 BURPEES.

THEN:


GYMNASTICS WOD

4 ROUNDS
50FT HANDSTAND WALK
6 FORWARD ROLL PISTOLS
24 ALTERNATING T2B
12 HOLLOW ROCK/SUPERMANS

MY TIME = 14:21

PM WOD
7 ROUNDS - 30 SECONDS SPRINT - 2:30 OFF
DONT REMEMBER EXACT METERS BUT IT WAS BETWEEN 193 METERS AND 200 METERS EVERY ROUND OF 30 SECONDS


* WE ARE COMPETING IN SPORTSFEST THIS SUNDAY SO WE ARE DOING A COUPLE TEAM WODS

TEAM WOD 1
AMRAP 10 MIN
50 YARD TEAM BURPEE RELAY
50 HANG CLEANS(155) - MEN
50 HANG CLEANS (115) WOMEN

AS A TEAM WE GOT 2 ROUNDS + 23 REPS
- THE GIRLS WERE FASTER ON THIS ONE THAN ME AND MY PARTNER.

TEAM WOD 2
AMRAP 10 MIN - ONLY 1 PERSON WORKS AT A TIME WHIE GUY HOLDS A 45# PLATE OH AND GIRL HOLDS A 25# PLATE
50 YARD PARTNER CARRY
100 FRONT SQUATS (155/115)
50 YARD FARMER CARRY OTHER PARTNER
100 BOX JUMPS GAMES STANDARD (30/24)

OUR SCORE = 1 ROUND

Tuesday, July 17, 2012

WOD - TUESDAY, JULY 17 2012

AM WOD
"NICOLE"
AMRAP 20 MIN
MAX PULLUPS
* ONCE YOU DROP YOU RUN

- ONLY REASON I DID THIS IS BECAUSE SOMEONE BET ME 50 BUCKS THAT I COULDN'T DO MORE THAN 206 MY PREVIOUS PR.

MY SCORE = 220 PULL-UPS

- HAD ALOT OF ROOM IN THE TANK WHICH IS COOL TO SEE.  RUNS WERE PACED AT A LITTLE UNDER 2:00 PER RUN, AND TOOK ABOUT 15 SEC BEFORE EACH SET OF PULL-UPS.
RD 1 - 50 PULL-UPS
RD 2 - 40 PULL-UPS
RD 3 - 35 PULL-UPS
RD 4 - 36 PULL-UPS
RD 5 - 30 PULL-UPS
RD 6 - 29 PULL-UPS

PM WOD
A. BENCH PRESS
50%X1X5 - 135
75%X1X3 - 205
85%X1X1 - 235
93%X1X1 - 255
100+X1X1 - 275

B. 1 MIN MAX DOUBLE UNDERS
129

C. 3 ROUNDS EACH FOR TIME
5 SQUAT CLEAN THRUSTERS
50 DOUBLES
5 SQUAT CLEAN THRUSTERS
REST 1 MIN
1 MIN ME BURPEES
RD 1 = 1:29 - 29 BURPEES
RD 2 = 1:28 - 24 BURPEES
RD 3 = 1:24 - 23 BURPEES

Monday, July 16, 2012

WOD - MONDAY, JULY 16TH 2012

AM STRENGTH

A. BACK SQUATS
1X5@50% - 205
1X3@75% - 305
1X1@85% - 345
1X1@93% - 375
1X1 NEW PR = 405!

B. 6 SETS TO FIND 1RM WEIGHTED PULLUP
70#, 79#, 91, 105#, 118# - PR I GUESS

C. 1 SET - 85% OF NEW 1RM BACK SQUAT
3 REPS AT 355.

D. 5 SETS MAX STRICT HSPU - HAD TO BE TNG ANY BREAK WAS A FAILED SET
20, 14, 10, 8, 6

E. POWER ELIZABETH
21-15-9
POWER CLEAN - 135
RING DIPS

MY SCORE = 4:18
* DIPS WERE UNBROKEN BUT THE CLEANS WORE ME OUT.  WAS DOING 3'S TOWARDS THE END.

PM STRENGTH


A. GHD SITUPS - 3x15
A1. BACK EXTENSIONS - 3x15


B. 21-15-9
BOX JUMPS (30)
KB SWINGS
SIT TO STAND

SCORE = 5:02


Sunday, July 15, 2012

WOD - SUNDAY, JULY 15TH 2012

WOD #1
1K ROW
30 SQUAT CLEANS (155)
50 BURPEES

MY TIME I THINK WAS 12 somthing
- I WAS DYING THIS MORNING.  TERRIBLE TIME WAS SMOKED.

- WE ARE DOING A TEAM COMPETITION IN ALLENTOWN, PA NEXT WEEKEND SO WE DECIDED TO DO SOME TEAM EVENTS TO START WORKING TOGETHER AND IT WAS AWESOME!

WOD#2 
TEAM REGIONAL WORKOUT 6 W ROB, MOLLY AND KAIT

Teams of 4 (2 Men, 2 Women)
For time:
20 Muscle-ups while partner holds 225 pounds
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups
20 Muscle-ups while partner holds 135 pounds
60 Wall ball shots (14-pound ball to 10') while partner holds chin over the bar
100' Buddy and 70-pound dumbbell carry
40 Box jumps, alternating on 20" box
100' Buddy and 70-pound dumbbell carry
2 Muscle-ups

OUR TIME = 17:58 (PRETTY COOL CAUSE WE HAD A TRANSITION OF DOING WALLBALLS OUTSIDE AND SOMEONE HOLDING THERE CHIN OVER THE BAR.  THINK WE COULD HAVE GONE ABOUT 16:30 WHICH WOULD BE TOP 20 IN THE WORLD.
WOD#3 
TEAM REGIONAL WORKOUT 4
Teams of 4 (2 Men, 2 Women)
For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
OUR TIME = 25:07 - WHICH WAS TOP 6 IN THE WORLD!  REALLY COOL TO SEE HOW WELL WE DID PLUS DOING THE WORKOUTS BACK TO BACK,

WOD - FRIDAY, JULY 13TH 2012

WOD AT CROSSFIT LBC


AMRAP 15 MIN
7 FRONT SQUATS (225)
14 BOX JUMPS (30)
200M RUN
3 MUSCLEUPS

MY SCORE = 5+4

Thursday, July 12, 2012

WOD - THURSDAY, JULY 12TH 2012

AM STRENGTH

A. 10X2 - BACK SQUATS @345#
- ALL SET COMPLETE THE LAST 2 SETS WERE TOUGH!

B. 4X10 - DEADLIFTS @300# - 88% OF 340#
B1. 4X15 WEIGHTED GHD SITUPS (25#)
B2. 4X10 - WEIGHTED SIDE BENDS (100#)

WOD#1
MIKE AND MOLLYS 4 YEAR ANNIVERSARY WOD
4 ROUNDS
200M RUN
25 KB SNATCHES (53#)
7 DEFICIT HSPU
12 T2B

MY SCORE = 11:31

WOD#2
4 MIN ROW FOR CALS (81)
3 MIN 30' BOX JUMPS (87)
2 MIN WEIGHTED ABMAT SITUPS (45#) (46)
1 MIN PULL-UPS (53)

MY SCORE = 267 REPS



Wednesday, July 11, 2012

WOD - TUESDAY, JULY 10TH 2012

WOD # 1
3 ROUNDS
6 MUSCLE-UPS
6 HSPU
50 DOUBLES

MY TIME = 3:42

WOD#2
3 ROUNDS
10 SLAM BALLS (30LBS)
10 PULLUPS
3 PUSH JERKS (185)

NO IDEA WHAT MY TIME WAS CLOCK SHUT OFF.

WOD#3
2 ROUNDS - 200M PROWLER PUSH W ABOUT A 3 MIN BREAK IN BETWEEN
TIME - TOOK ME FOREVER! I STINK AT THIS THESE ARE VERY DIFFICULT


WOD#4
KB CHALLENGE
5 ROUNDS
1 MIN ON AND 1 MIN OFF
30 KB SWINGS HAVE TO BE COMPLETE IN ONE MIN

- COMPLETE!
- 3RD TIME I HAVE DONE THAT WOD FIRST TIME I EVER FINISHED IT.

WOD#5
5 ROUNDS
1 MIN ON AND 1 MIN OFF
"CINDY" (LEAVE WHERE YOU LEFT OFF)
MY ROUNDS = 12+4

Monday, July 9, 2012

WOD - MONDAY, JULY 9TH 2012

STRENGTH
4X6 BACK SQUATS @80% -  ALL AT 320# -  (FELT GOOD).

WOD #1 
AMRAP 12 MIN
BUY IN 750M ROW W VEST
THEN W REMAINING TIME
12 PISTOLS
12 HAND RELEASE PUSHUPS

MY SCORE = 6+18

WOD#2
AMRAP 10 MIN
BUY IN 800M RUN W A MEDBALL(20#)
THEN W REMAINING TIME
10 KB SWINGS (70)
5 HSPU

MY SCORE = 8

* HAND IS FEELING A LITTLE BETTER.  STILL CANT DO ANY OLIFTS BUT AM ABLE TO PUT WEIGHT ON MY HANDS AND AM ABLE TO GRIP THE PULLUP BAR SLIGHTLY.  HOPEFULLY WILL BE ALL GOOD BY THIS WEEKEND.

Sunday, July 8, 2012

ACTIVE RECOVERY

3 SETS 1K ROW @ 90-95%
ROW 1 = 3:37 - 1:47/500M PACE
ROW 2 = 3:42 - 1:51/500M PACE
ROW 3 = 3:40 - 1:50/500M PACE

- WALKING 3 MIN REST IN BETWEEN EACH SET.
THEN:

2 SETS
30 UNBROKEN KB SWINGS(53#)
:30 SEC REST

- HAND IS STILL PRETTY BAD.  CANT REALLY PUT ANY PRESSURE ON IT.

Saturday, July 7, 2012

WOD - SATURDAY, JULY 7TH 2012


STRENGTH
10X2 BACK SQUATS @ 340# 
- SETS WERE PRETTY EASY

THEN:

WOD
5 ROUNDS
400M RUN (IT WAS 10,000 DEGREES OUT)
5 RIGHT ARM KB SNATCHES (100#)
10 RIGHT ARM DL (79#KB)
15 BOX JUMPS (30IN)
20 GHD SITUPS

MY TIME = 27:11

* MY HAND IS MESSED UP SO I WILL HAVE TO DO ALOT OF STUFF WITH MY RIGHT ARM, AND ALOT MORE ENDURANCE AND SQUATTING, SUCKS BUT OH WELL.

Friday, July 6, 2012

WOD - FRIDAY, JULY 6TH 2012

AM STRENGTH


A. 5X3 - SPLIT JERKS
215# - 225# - 235# - 245# - 250#

B. 8X2 BANDED DL @ 275# W BLUE BAND TENSION

C. 6X1 SQUAT CLEAN - DEADLIFT - HANG SQUAT CLEAN
215#-225#-235#-245#-255#

D. 2K ROW - 50 PISTOLS - 30 HANG CLEANS (225)
- GOT 13-15 REPS INTO THE WOD AND THINK I TORE SOMETHING IN MY HAND.  FINISHED UP WITH 20 REPS AND HAD 2:30 ON THE CLOCK REMAINING BUT MY HAND IS MESSED UP AND AM NOT ABLE TO LIFT ANYTHING AT ALL AT THE MOMENT.  HOPEFULLY FEELS BETTER TM.

Thursday, July 5, 2012

WOD - THURSDAY, JULY 5TH 2012

ACTIVE RECOVERY

A. 1 MILE RUN = 5:41 (TURNED OUT TO BE A VERY FAST RUN)

B. 12 ROUNDS ROW OF:
20 SEC ON - 95%
20 SEC OFF - 50%

MY METERS = 1,981M


C. 2 ROUNDS
15 GHD SITUPS
15 BACK EXT
12 WEIGHTED DB SIDE BENDS (100#)



Wednesday, July 4, 2012

WOD - WEDNESDAY, JULY 4TH 2012

STRENGTH


A. 10X2 - 3 STOP SNATCH + 1 HIGH HANG SNATCH
(LAST WEEK WHEN I DID THIS I KEPT REDIPPING WHICH WAS WRONG SO THIS WEEK WORKED MORE ON NO REDIPS AT THE LAST STOP)
135-145-155-160(F)-135-140-145-150-155-160

B. 2 SETS MAX UNBROKEN HANG SNATCHES AT 165
RD 1 = 5
RD 2 = 5

C. EMOM FOR 7 MIN
1 SNATCH 165 + 7 T2B

WOD W A PARTNER
100 KBS
50 BURPEES
15 MUSCLE-UPS
10 SNATCHES (185)
15 MUSCLE-UPS
50 BURPEES
100 PARTNER WALLBALLS

- DID 50KBS, 21 MUSCLE-UPS, SPLIT THE BURPEES AND THE WALLBALLS.  HIT ALL 5 OF MY SNATCHES PRETTY HANDILY.

Tuesday, July 3, 2012

WOD - WEDNESDAY, JULY 3RD 2012

AM STRENGTH
A. BUILD TO A 1RM POWER CLEAN
185# - 205# - 225# - 245# - 255# - 260# - 265#(PR) - 270(F)



B. 7X2 - CLEAN OFF HIGH BLOCKS
185# - 205# - 215# - 225# - 235# - 245# - 250#

C. 3X5 PUSH PRESS
185# - 205# - 215#
C1. 3X2 FRONT SQUATS @300#


WOD #1
4 ROUNDS OF 4 MINUTES - CAN CHOOSE WHEN YOU WANNA REST IN PART 2

2 MIN AMRAP
20 SPLIT JUMP LUNGES
10 HAND RELEASE PUSHUPS
10 PULLUPS
THEN:
2 MIN MAX UNBROKEN POWER CLEANS@210

RD 1 = 2+30 THEN 5 POWER CLEANS (RESTED THE FIRST 30 SEC)
RD 2 = 2+29 THEN 4 POWER CLEANS (RESTED THE FIRST 30 SEC)
RD 3 = 2+30 THEN 5 POWER CLEANS (RESTED THE FIRST 30 SEC)
RD 4 = 2+30 THEN 6 POWER CLEANS (RESTED 1:30 THEN BEGAN TO CLEAN)

WOD#2
15-12-9
GTOH (95#)
BURPEES
GHD SITUPS

MY TIME = 4:47
* EVERYTHING UNBROKEN.

Monday, July 2, 2012

WOD - MONDAY, JULY 2ND 2012

AM STRENGTH
A. 7X2 - SNATCH OFF BLOCKS ABOVE KNEE
SET 1 = 155#
SET 2 = 165#
SET 3 = 175# - TOOK A 5 MIN BREAK/PHONE CALL GOT OUT OF WACK FOR A MIN.
SET 4 = 185(F)
SET 5 = 175(F)
SET 6 = 175#
SET 7 = 185#
SET 8 = 190#

B. 4X3 DROP SNATCH
B1. 4X10 DEAD-LIFTS @300#
SET 1 = 155/300
SET 2 = 165/300
SET 3 = 175/300
SET 4 = 155/300

* WENT BACK DOWN ON MY LAST SET FELT I WAS HEAVING AS IT GOT HEAVIER.

C. 8X2 JERK BALANCES
C1. 4X20 - STRICT GHDS
C2. 4X10 - STRICT T2B
SET 1 = 155#
SET 2 = 165#
SET 3 = 185#
SET 4 = 195#
SET 5 = 205#
SET 6 = 215#
SET 7 = 220#
SET 8 = 225#

AM WOD
D. HEAVIER AMANDA
9-7-5
MUSCLE-UPS
SQUAT SNATCH(155)
MY TIME = 5:27
* THINK I GAMED IT TO MUCH ON MY FIRST SET OF SNATCHES.  THINK I COULD HAVE TNG FOR A FEW REPS.  JUST THINKING BACK 1 YEAR AGO DOING 1 SNATCH AT 135 WAS TOUGH FOR ME SO THIS IS COOL TO SEE.

PM WOD
7 ROUNDS EACH FOR TIME
7 KB THRUSTERS (53#)
7 HURDLE SHUTTLES(24') ( 1 REP = 3 LATERAL JUMPS AND 1 THERE AND BACK 10M SHUTTLE)
- 20 SEC REST AFTER EACH ROUND
M TIME = 16:20

PM WOD#2
25 BURPEE PULLUPS FOR TIME
MY TIME = 1:09