09/29/2015

A. 3 x 1. 1 Split Jerk Clusters rest 2:00 (95, 100, 105#)
B. 3 x 6 Behind the neck strict press (35, 45, 50)
C. 3 x 6 Close Grip Bench Press (65#)
8:00 AMRAP
4 C2B, 30 Double Unders, 100m Run
Rounds - 2 + 4 + 6
Rest 4:00
8:00 AMRAP
250m Row, 20 Wall Balls (had to go upstairs to row)
Rounds - 2 +250m + 5

09/28/2015

I was a bit sore from yesterday so probably went a bit light.
A. 4 x 1 Power Snatch + 1 Hang Snatch (60,  65, 70, 75#)
B. 3 x 4 Snatch grip Deadlift (105#)
C. 10 x 2 Front Squats (75#) every :60 (I quite enjoy these)
D. 6-8:00 HSPU ( not at a deficit)
E. EMOM 8:00
Even - 10 Russian KBS 28kg
Odd - Hang Power Clean (95#)

09/27/2015

Grand Rapids Games at 8th Day Gym
Participated in this team event with 2 friends and had a blast!

WOD 1
20 min
1.75m Bike (Airdyne)
40 Thrusters (55#)
700m Row
40 Thrusters (70#)
Relay Run
Max Thrusters (90#) in remaining time
Max KBS during bike, row and run

WOD 2 Carnival
Series of events that we had 2 hours to complete
Max Double Unders in 3 minutes
Farmers Carry with 90# each side
Med Ball Shuttle (70#, 50#, 30#)
Sled Push (175#)
Max Distance Row (2:00 each member gets 10 pulls)
Med Basketball 2:00 (so fun!)
Max bench Press (85#)

WOD 3
14:00
10 Burpees Box Jumps or Step ups to 24"
100m Partner Carry (once 1 partner is in gym can start on
100 Med Ball Sit ups (I did 80 of these)
300 Hurdle Hops
100 Deadlifts (125#)
Pull ups in remaining time (unfortunately my partners do not have pull ups yet so this was on me)

Great team event, we each had different strengths and had a lot of fun!

09/25/2015

A. 4 x 1 Power Clean + 2 Squat Cleans (90, 95, 100, 105#) Squat Clean felt pretty good, the problem is coming up!
B. 3 x 3 Clean Pull (130#)
C. 3 - 3 - 3 - 2 Back Squat (110, 120, 125, 130#)
D. 1K Row 1:57 pace, started out too slow and wasn't able to pick up enough time, Rest 4:00 the
250m Row 1:51 pace

09/24/2015

A. Turkish Get up max 35# ( not feeling it today)
B. 10m 1 - arm Farmers Carry max (36kg, this is the heaviest KB we have 😞 I definitely could go heavier)
C. 18:00 AMRAP 400 Run, subbed Row (foot is still a problem), 4 alt TGU (25#), 10 KB Front Squats 2 x 35#), 10 Pull ups (easiest part of the WOD today)
I haven't been eating in the morning before my workout and I can definitely feel the difference in my performance and how I feel. Need to get back to eating something before the workout.

09/23/2015

Rest Day

60 minute Spin class
And the best part was the 15:00 in the whirlpool!

09/22/2015

Felt like crap today! I am not a drinker but last night in celebration I had a gin Martini.  I think it that is what did me in 😝
A. 4 x 1 Power Jerk + 1 Split Jerk (115# failed)
B. 3 x 3 Push Press (100# most because I was pissed about missing the jerk)
C. 3 x 3 OHS (55# this was the only thing that felt decent today)
D. 3 x 6 Powell Raises (15#)
E. 12:00 AMRAP - 25m Prowler (140#), 5 Stone over Shoulder (66# is what we have), 8 bar facing Burpees, 8 Hand Release Push ups
Rounds - 3+ (I think)

09/21/2015

A. 4 x 1 Snatch + 2 Squat Snatches (65,70, 75, 80# dumped the last full squat snatch)
B. 3 x 3 Snatch Pull 95#
C. 3 - 3 - 2 - 2 Front Squat (105, 110, 110, 115#)
D. EMOM 4:00 4 HSPU, 4 over the bar Burpees (missed one set of Burpees)
D. EMOM 15:00
1) :30 Double Unders (2,19,27,22,17)
2) 5 Toes to Bar, 5 Wall Ball (this was by far the easiest minutes)
3) 5 Chest to bar (having trouble stringing these together)

57 Burpees for my birthday 😜

09/20/2015

A. 3 x Deadhang to invert :05 hold slow decent, 6 Pistols (progression), 6 Back Extensions
B. 5:00 - 100 Wall Balls 14# to 9'  (disappointed only got 80 done)
C. 4:00 - 50 cal Row, KBS 35# 10 rep
D. 3:00 - 6 Box Jumps, 6 Toes2bar Round = 3 + 2 box jumps

09/19/2015

Olympic Lifting - love, love, love the coach that does this class sometimes. He is awesome and helps me tremendously to improve my lifts

3 squat snatch + 1 OHS (70#)
5 x 3 Tall Snatches (great drill for me)

09/17/2015

A. Bottom up KB Clean max. 16kg
B. 20m 1-arm Farmers Carry 36kg (this was the heaviest bell I could find)
C. 5:00 AMRAP - 1 rope climb, 8 Burpees, 8 KBS (16kg)
Rounds = 3
Rest 6:00
5:00 AMRAP - 30 Double Under s(better today), 2 Wall Walks, 25m Farmers Carry (2 x 53#)
Rounds = 2 + 30 Double Unders

09/18/2015

A. 4 x 1 Power Clean + 2 Squat Cleans 90, 95, 100, 105#
B. 3 x 3 Clean Pulls 130#
C. 4-4-3-3 Back Squats 105, 115, 120, 125#
I was feeling pretty good after this and though that maybe I should skip eating before working out. That was until I started the row. I died on the 4th 500m and wa snot able to maintain the pace.
4 x 500m Row, rest 2:00 (pace 1:57)

09/16/2105

A. 4 x 1 Power Jerk + 1 Split Jerk (75, 95, 105, 115#) - major struggle today on a number of fronts. Once I got over my frustration with myself I realized the problem is I have a hard time moving my feet when there is weight on the bar..
B. 3 x 4 Push Press (100#)
C. 3 x 4 OHS (50#)
D. 3 x 8 Powell Raises (1 set at 15#, the other 2 at 10#)
E.  AMRAP 12:00
25m Prowler Push (140#), 3 Stone Over the Shoulder (66#), 6 Burpee Box Jump Overs, 5 Strict Pull ups (Stone over the shoulder was fun, strict pull ups were slow)
Rounds = 3 + 25m
I had to skip the 10:00 of skill work as I ran out of time. I was a bit bummed as this is something I really enjoy!

09/15/2015

A. 4 x 1 Power Snatch + 2 Squat Snatches 65,70,75, 78#
B. 3 x 3 Snatch Pull 95#
C. 4-4-4-3 Front Squats 95, 95, 100, 105#
D. EMOM 7:00 - 1 Power Snatch 78#
E. EMOM 12:00
Double Unders (12, 19, 23, 30 woohoo finally getting a bit better)
Toes to Bar (8)
Chest to Bar (3 - still having a tough time with these)

09/13/2015

Seriously off day today, probably should have taken a rest day.
A. 3 x 5 Strict Pull ups, 16 Weighted walking lunges (15x2), :40 inverted hold only nose and toes touching (OMG! Is all I can say).
B. 7:00 AMRAP - 35 Double Unders (could not get these today) 15 Power Snatches (35#)
Rounds - 2 because of the double Unders, or maybe it is the rope :)
5:00 AMRAP - 3/6/9/12 Deadlifts (135#), HSPU (45#plate)
Rounds - completed 12 Deadlifts
4:00 AMRAP - Burpees to a 6" target
38.

5 Mile Hike with these two!

09/12/2015

A. 4 x 1 Power Clean + 2 Squat Cleans @ 62% 1RM (85# felt solid at this weight, getting better at dropping under the bar)
B. 3 x 3 Clean Pulls (115#)
C. 5-5-4-3 Back Squat 105, 115, 115, 120 (set of 3 @ 120 felt good)
D. 1K row @ 1:57 pace rest 2:00 then 500m Row @ 1:55 pace.

09/11/2015

A. KB Clean and Jerk (24kg, thought I could do more but this was it)
B. 30m max Farmers Carry (36kg)
C. 20:00 @ 70%
400m Run (this was the most I've run in over a year, damn foot)
8 alt KB Clean and Jerks (25#)
8 KB Front Squats (25# x 2)
8 OH Walking Lunges (20#)
Rounds = 4

09/10/2015

A. 4 x 1 Power Jerk +1 Split Jerk rest 2:00 85, 95, 105, 115
B. 3 x 5 Push Press rest 2:00 95#
C. 3 x 5 OHS rest 2:00 45#
D. 3 x 10 Powell Raises 10# DB
E. 10:00 Skill - worked on HSPU and Butterfly Pull ups
F. 10:00 - prowler push (110#), 12 Russian Swing (32kg), 6 Burpee Box Jumps, 4 Strict Pull ups
Rounds = 3

09/08/2015

A. 4 x 1 Power Snatch + 2 Squat Snatches 62, 67, 72, 75#
B. 3 x 3 Snatch Pull 87#
C. 5-5-4-3 Front Squats (90, 95, 100, 105#) last set felt strong
D. EMOM 6:00 1 Power Snatch 75# (getting better at using my legs and not pulling to early)
D. EMOM 10:00
Even - 40/50 Double Unders (27, 14, 14, 26, 15)
Odd - 4 Toes2Bar/4 Chest2Bar (ugh! Toes2Bar no problem/Chest to Bar just trying to string them together)

09/07/2015

Coached at 8:00 am, open gym at 9:00 and the coached again at 10:00 so didn't have time to get my usual work out in.. Did this instead:
20 minutes
Partner WOD (one person working at a time, if finish before time cap comp,eye as many pull ups as possible)
Partner Carry (partner carried me 50m, but I was only able to carry 25m)
100 med ball sit ups
300 6" hurdle hops
100 Deadlfts
Partner is not able to do pull ups, I did 16

A. 3 x 5 Strict Pull ups (pretty happy that I was able to do these), 16 Lunge steps, :30 Inverted only nose and toes touching the wall (this was tougher than I thought it would be,but was able to get it done)
B. 100m Farmers walk with 95# bar
C. 6:00 AMRAP
10 Wall Balls, 10 alt KB Snatches (35#), 200m Run (thought I would try this, didn't seem to hurt my foot) Rounds = 2
4:00 Rest
6:00 AMRAP
8 C2B, 8 Burpees, 35 Double Unders (still not very proficient at C2B or double Unders for that matter) Rounds = 1 + 4 C2B
4:00 Rest
6:00 AMRAP
 250m Row, 4 DB Thrusters (30#) right, 4 DB Thrusters left
Rounds = 2 + 250m Row + 4 DB Thrusters
Then
50 med ball sit ups with 20#
I am going to be doing a team competition at the end of the month and am trying out some of the movements.

09/05/2015

Rest Day
Heading to the gym for a bit of Olympic Lifting Training. Hope to get some tips and work on my technique. Then it's an hour of coaching. Hoping to get to the pool today as I haven't had a chance to swim much in the past few weeks.

09/04/2015

A. 4 x 1 Power Clean + 2 Squat Cleans 75, 85, 95, 105# (felt good)
B. 3 x 3 Clean Pull 110#
C. 6 - 6 - 5 - 3 Back Squat 105, 110, 110, 115#
D. 5 x 500m Row, 2:00 Rest (1:57 avg. pace)

09/03/2015

A. KB Snatch build to a tough single (32kg)
B. 50m 1-arm Farmers Carry build to a max (32kg)
Then
4:00 AMRAP 10 Burpee Box Jump Overs, 10 KBS (35#)
Rounds - 2 + 1 Burpee Box Jump Over
Rest 6:00
4:00 AMRAP 30 Double Unders (not so good today), 1 Rope climb
Rounds - 2

09/02/2015

A. 4 x 1 Power Jerk, 1 Split Jerk 75, 85, 95, 105# (need to push myself a bit more on these lifts) rest 2:00
B. 3 x 6 Push. press 85, 90, 95#
C. 3 x 6 OHS (light and fast 45#, not sure how fast, but definitely light)
D. 3 x 10 Powell Raises (more challenging than I thought it would be used a 10# DB)
Then
10:00 (80% effort)
25m Prowler (90# had to take it outside)
10 Russian KB Swings (32kg)
10 Burpees
6 Pull ups
Rounds - 3 + 25m + 5 Swings

09/01/2015

I woke up at 2:00am and was not able to fall back to sleep. I had to coach at 6:00 am but really just wanted to fall asleep. But of course headed to the gym anyway. I coached the 6:00 am folks and then spent about 30 minutes warming up to work out, in the end I thought it best to just go get a cup of coffee. There is always tomorrow.