11/30/2014

Warm up
1000m Row, 20m banded walk
3 x 10 PVC Rollouts, 10 Squats (35#) 10 OHS, 10 lunge steps
Build to 75# Squat Clean
WOD
12-9-6-3
Squat Clean 75#
Bar over Burpees (I usually love these)
7:13
50 Double Unders (still suck at these)
Total Time: 9:28

11/28/2014

A. 3 x 10 Back Squats (100#)
B. EMOM 10 minutes
Power Snatch 65#
C. AMRAP 2:00
Double Unders 43
Rest 2:00
4 x 12 Walking Lunges (65# not feeling all that great today went lighter than rx), 12 Burpees, 12 pull ups (really seemed to struggle with these).
Time: 15:37
Rest 2:00
AMRAP 2:00
Double unders 63

11/26/2014

AMRAP Day
I like these!
6:00 min
6 DB Burpee Box Step Over (30#/20"), 100m Row (1:42 pace)
Rounds = 2 + 6
Rest 4:00
6:00
5 KBS 70# Russian, 1 Rope Climb, 5 Burpees
Rounds = 4 + 3 (getting better and faster at rope climbs)
4:00 Rest
6:00 minutes
4 Power Cleans 85#, 4 Pull ups, 40m Sprint
Rounds = 4 + 4 + 3
Rest 4:00
6:00 minutes
10 Wall Balls, 3 Deadlifts 175#, 6 Ring Dips (assisted)
Rounds = 3 + 10 ( I was a little nervous about the weight on the Deadlifts but felt good).

11/25/2014

8 x1 Split Jerk every :90 (65, 75, 80, 85, 90, 95, 100, 105) I have a problem moving my feet when it gets heavier. I have been working on the dip to get the bar moving so I can get under it.
Power Clean Clusters 3 x 1.1.1  :15/2:00 rest (100, 105, 110) 110 finally felt really good
EMOM 8
1 Power Clean + 2 Split jerks 75#
AMRAP 3 minutes
10 Toes to Bar, 10 Alternating Pistols (modified)
Rounds = 2
500m Row x 6 rest 2:00
1:56.1, 1:54.8, 1:57.1, 1:59.5, 1:55.4, 1:57.6 (Not my best performance and all over on pace :(.spl

11/24/2014

A. 8 x 2 Power Snatch (touch and go) 80#
B. 3 x 8 Back squats 95# (felt good), :45 sec Handstand Hold, 4 Pull ups (worked on butterfly)
C. 4 x 10 unbroken Thrusters 75#, 10 unbroken pull ups
My nemesis, THRUSTERS, make me want to cry (but I don't). First 5 no problem, 6 and 7 manageable, 8 beginning to hurt, 9 and 10 awful. Middle two rounds were the worse!

11/23/2014

21-15-9
Thrusters 45#
Toes to Bar
Row 600
Time: 10:46
I was doing well until I hit the rower. Died at around 300m in but was able to rally for the last 100m.

11/21/2014

A. Back Squats - triple -15 minutes
95, 105, 115, 125, 130#
B. 3 x 1 Power Snatch, Rest 1:00, 2 Strict Pull ups, Rest 2:00 75#
I didn't think I would handle the weight today after Barbell Club last night. We did 20 minutes of 2 x Full Squats Snatches, then 2 x Squat Cleans and finished off with 5 x 7 Pendlay Rows @ 75#.
C. AMRAP 2:00
10 KBS 53# 10 Burpees
Rounds = 1 + 10 + 1
Rest 2:00
AMRAP 12 minutes
5 Wall Walks (I used to like these ;), 8 Ring Dips, 10 GHD Sit ups, 10 Squats
Rounds = 2 + 5 Wall Walks (I think I may have only worked for 11:00 minutes)
Rest 2:00
AMRAP 2:00
10 KBS, 10 Burpees
Rounds = 1 + 10 + 1 (I was determined to get the same # of reps or better than the first round. It was tough).

11/19/2014

AMRAP 6 minutes
6 Wall Balls, 6 Burpees, 6 Box Jump overs
Rounds = 4
Rest 4 minutes
AMRAP 6 minutes
5 Deadlifts 155#, 10m lunge steps with 30# DB, 100m shuttle run
Rounds = 3 + 5 Deadlifts + 10m lunges Steps + 75m shuttle run
Rest 4 minutes
AMRAP 6 minutes
4 Clean and Jerks 85#, 4 CTB Pull ups (attempts), 40 Double Unders
Rounds = 2
AMRAP 6 minutes
3 Power Snatch 65#, 3 Rope Climbs, 300m row
Rounds = 1 + 3 snatches + 1 rope climb
This was the first time I did multiple rope climbs. It was a killer but also realized I need to use my legs more so I don't blow out my arms.

11/18/2014

A. Power Clean Clusters 3 x 1.1.1 rest :15 between reps, 2:00 between sets
95#, 100, 105#
B. Split Jerk 6 x 1 begin every :90
75, 85, 90, 95, 100, 105#
C. EMOM 10 minutes
Even = 1 Power Clean + 3 Front Squats 95#
Odd = 3 Clean Pulls
D. 15 - 10 - 5
Power Cleans (85#), Bar facing Burpees, KBS 53#
Time: 9:40

11/17/2014

A. 6 x 2 Power Snatches (touch and go) every :60. 80# felt great and was able to maintain good form throughout.
B. 3 x 3 Back Squats (105, 115, 125#), rest 1:00, 1 rope climb, rest :30, 9 pull ups
Felt strong today, pushed up weight for back squats, rope climbs are getting faster and did pull ups unbroken.
C. For Time
5 x 45 double unders, 8 thrusters 65#, 10 box jumps
Time: 18:04

11/16/2014

10 minutes
1000m Row (not as fast as I would have like, legs felt a little fatigued)
30 OHS (sets of 15,10, 5)
24 Pull ups (remainder of time)

Worked on HSPU Kipping and Double unders my nemesis. Got 27 unbroken.

11/14/2014

A. 3 x 3 Strict pull ups, 3 x 3 Ring Dips (I was not able to do these weighted, however pull ups were strong, ring dips on the other hand were marginal)
B. 15 minutes HSPU practice (starting to get more consistent with Kipping).
C. Lactic
3 x :35 thrusters 65#, :25 Rest (10, 7, 8)
rest 4:30
3 x :35 Burpees :25 Rest (10, 9, 9)
Rest 4:30
2 x :35 Row, 1:25 Rest (1:45.4, 1:44.1pace)

11/13/2014

A. 1 Push Press + 1 behind the neck push jerk (100#)
B. For Time
70 Double unders (3:26)
60 KBS 35#
50 Calories Row
40m Farmers Carry 53# KB
30 Pull ups
20 Push Press 75#
10 Wall walks (these were killers)
Time: 22:23

11/12/2014

A. Power Cleans 95# 12 x 1 every :30
B. Front squats 4 x 3 2:2:1 Rest 2:00 80, 90, 100, 105
C. AMRAP 9 minutes
7 Deadlifts 155#, 200m Row, 7 Burpee over the bar
Rounds = 3 + 7 Deadlifts
Rest 5:00
AMRAP 9 minutes
8 Toes to Bar unbroken, 10 Wall Balls unbroken, 5 Handstand Push ups
Rounds = 4
C. 2 x 500m Row
1:58.8, 1:58.3

11/11/2104

Took a couple of days off to travel to NYC.  Missed one WOD last week.

A. 3 position snatch - 15 minutes (struggled a bit with this)

B. 3 x Back Squats (100,110,120), rest 1:00

3 Touch and go Power Snatches 75# rest 1:00

1 rope climb rest 2:00

C. 5 x 27 Double Unders, 7 pull ups, 7 thrusters (70#) Rest 1:00

Time: 3:32, 3:02, 2:21, 3:07, 3:15

11/06/2104

AMRAP 12 minutes
8 push presses 55#
10 toes to bar
12 Burpees to 45# plate
Rounds = 4 + 8 Push presses + 8 toes to bar

11/05/2014

A. Push Press + Push Jerk 85# (haven't done these in a while, struggled with timing)
B. for Time
6 wall walks
25m Farmers Carry 24kg KB
30 Double unders
35 CTB Pull ups (still a work in progress)
30 double unders
25m Farmers Carry
6 Wall walks
Time: 14:34

11/4/2014

A. Power Cleans 95# 10 x 1 every :30
B. Front Squats 4 x 4 3:1:1 Rest 2:00
75,85,90,95#
C. AMRAP 8 minutes
5 Deadlifts 155#, 100m run, 5 Burpee Box Jumps
Rounds = 3 + 5 Deadlifts + 100m run
Rest 4:00
AMRAP 8 minutes
7 Toes to Bar
7 Wall Ball
7 HSPU (still working to get these)
Rounds = 3 + 7 toes to bar + 7 HSPU (went a little out of order).

11/03/2014

A. 15 minutes Full Squat Snatch 70# tried 75# but wasn't successful B. 3 x 4 Back Squats (100,105,115) rest 1:00, 3 touch and go Power Snatches (70#) rest 1:00, 1 rope climb, rest 2:00. C. EMOM 10 minutes 6 chest to bar pull ups (still working on these), 6 thrusters (70#).

11/02/2014

In the gym today to work on double unders and rope climbs. 20 minutes Even = max double unders Odd = 25 sit ups 5 rope climbs - finally felt someone comfortable (as long as I don't look down)

11/01/2014

Felt lousy today. Not sure why, could be the cold as I hate the cold weather! 8 minute AMRAP 5 HSPU, 10 Box Jumps, 30 double unders Rest 4:00 8 minutes AMRAP 10 hang snatches (55#), 10 KBS (53#), 10 knees to elbows Rest 4:00 300 m row (22 calories) 4:00 AMRAP Burpees box step overs with 25 lbs. dumbbells I did 4:00 of step overs and then realized I forgot to do the Burpees. Rested 4:00 and then did the Burpee Step overs

10/31/2014

Full Squat Snatch - 15 minutes 70# felt awesome Lactic Endurance Training :30 pull up (10) :30 Burpees (7) Rest 1:00 :30 KBS (14) :30 Burpees (7) Rest 1:00 :30 Squats (21) :30 Burpees (8) Rest 8:00 1:00 Thrusters 65# (12) Rest :30 1:00 Clean and Jerk 65# (10) Rest :30 1:00 Burpees (15)

10/30/2014

Barbell Club Loving this class taught by Matt Adamcheck. Worked at the Clean and Push Jerk tonight.