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Saturday, March 31, 2012

31 March, 2012

Part 1(730)


Warm-Up
A. 500m Row


B. 9m Z1
-BB Complex
-Sotts Press
-10 Ring Pushups
-6 GHD


C. Mobility


WOD
10m AMRAP:
10 Thrusters (135#)
5 Burpees
*63 Reps
*Lower back was crushed 5m in. Got super tight, could barely clean the bar to the rack position. Have no idea what is going on with my back. 
*Broke Every Set of Thrusters into 6/4


Part 2(12p)
*Same Warm-up as Part 1


WOD
5 Rounds:
10 DL (275#)
6 Muscle-Ups
*Felt great until 4th round. Back got a little tight but nothing like Part 1. Deadlifts broke up:
1st Round: 10
Rounds 2-5: 6-4
Muscle-Ups went fine until 4th Round. 
Went: 6 - 4/2 - 4/2 - 3/1/2 - 2/1/1/1
Time was 12:22
Just fell apart in the 4th round. Should have broken Muscle-Ups a little earlier. Back kept me from going U/B on DL. 




Part 3 (3p)
For Time:
500m Row
50 AS
400m Run
50 WB
500m Row
50 T2B
*11:40
1st Row was 1:30, U/B AS and WB. 2nd Row was 1:44. T2B went 10/10/9/6/6/4/3/1/1
Back felt decent, not great, but nothing like during Part 1. Zack beat me in all 3 wods today. Great to have someone there pushing me but mentally not easy getting beat. 

Friday, March 30, 2012

30 March

Training (1p)

Warm-Up
A. 500m Row

B. 8m Z1
-BB Complex
-6 Ring Dips
-6 T2B
-12 HR Pushups

C. Mobility

D. 5 HSPU OTMEM for x minutes (Post WOD, 35 HSPU, all U/B)


WOD
A. Back squat 3, 3, 3; rest 3 min
*355x3/370x3/400x3
*Felt really good for not doing it in a long time
+
5-7 sets @ increasing loads (if you fail to increase weight from one
set to the next, cut it off)
5 TnG power clean and jerk
Airdyne sprint 15 seconds @100% effort
*
(1) 175#/1236 Avg Watts
(2) 185#/1222
(3) 195#/1265
(4) 205#/1141
(5) 215#/1024
(6) 225#/1109

*These hurt really bad. 15 seconds sure felt like a long time. Was winded and had a hard time recovering from the clean and jerks. TNG was tough. I assumed it was TNG at the bottom as well as at the top. 

Rest 3 min

Training Video
http://vimeo.com/39507213 

Wednesday, March 28, 2012

28 March

Training (130p)

Warm-Up
A. 500m Row

B. 9m Z1
-BB Complex
-Sotts Press
-3 Inverted Burpess + HSPU
-5 Hips to Rings

C. Mobility


WOD
10 min amrap @80%
10 thrusters 45#
10 chin ups
10 box jumps 20"
Run 400m
*3 Rounds
*Back got tight pretty early on and chins didn't feel good with the added weight. 

Rest 5 min
Row 10 min @80%
*Averaged 1:51 and did 2,680m

Rest 5 min
10 min amrap @80%
10 wall balls
10 kb snatch 2 pood (5/hand)
10 GHD sit ups
30 double unders
*3+10 KBS
*Back got really tight during snatches. Lower Back.

Rest 5 min
Airdyne 10 min @80%
*Averaged 200 Watts

Rest 5 min
10 min amrap @80%
10 OHS 95#
5 CTB chin ups
5 burpees
Run 400 meters
*3 Rounds
*Runs were slow...

Tuesday, March 27, 2012

Training (130p)

Warm-Up
A. 500m Row

B. 8m Z1 
-BB Complex
-5 Heavy Wall Balls
-5 30" BJ

C. Mobility

D. Flight Simulator
*U/B 2:47

WOD
A. Power snatch 3, 2, 1; rest 2:30
*185x3/205x2/215x1 (probably caught a little too deep to be legit)
*Felt better, PR'd on every set so technique work is paying off.

B. Push press x2/Push jerk x5; rest 2 min x4
*185/205/225/245
*Tough after heavy PP yesterday but still felt decent.

C. Deadlift TnG 10, 10, 10; rest 90 seconds (increase weight each set)
*345/365/375
*2nd set was tough and it was even tougher when I had to add 10# and do it again in 90 seconds. Back was pretty tight during 2nd and 3rd set.


Training Video
http://vimeo.com/39304401

Monday, March 26, 2012

26 March

Training (130p)
*No Program So Came Up With Own Workout

Warm-Up
A. 500m Row

B. 9m Z1
-BB Complex
-6 GHDs
-6 Ring Dips
-6 Heavy High WB
-30 DU's

C. Mobility

WOD
A. Squat Clean x1/FS x2/Jerk x1, rest 4m, x4
*265/275/295/315(miss jerk)
**Felt really good out of the hole for the clean, jerks didn't feel great at all. 

B. In 10m Find 1rm PP
*135/185/215/235/250/260/270(PR)

C. Use 85% of 1RM for 8m AMRAP of:
-6 PP (225)
-1 Lap Prowler (50m + 90#)
*3+5 PP
**PP got brutally heavy

D. 50 GHD and 50 Hip Ext for Time:
*4:08

E. HS Walk
*25m

Training Video
http://vimeo.com/39230193

Saturday, March 24, 2012

24 March

Training Part 1 (730a)
Death by power cleans 205# (1 on the first minute, 2, 3...etc)... must
be TNG reps
*7 + 7
*Underestimated how my grip would hold up on these TNG reps.

Part 1 Training Video
http://vimeo.com/39149030


Noon
Partner WOD (Coaches Prep Course)
10 T2B
Max Hang Snatch @115#
*Probably ended up doing 60 Hang Snatch and 60 T2B

30 HSPU FOR TIME  3:04


PM (530p)
For time:
400m Run
100 push press 75#
75 double unders
50 burpees
25 ring dips (Do MUp into first rep and every time you drop)
400m Run
*13:30
*Burpees Felt Bad! Super Slow!

Friday, March 23, 2012

OPT 23 March

OPEN 12.5 (130p)

Warm-Up
A. 500m Row

B. 9m Z1
-BB Complex
-5 Heavy WB
-2 Neg HSPU
-25 DU's

C. Mobility

D. 500m Run

7m Amrap of:
3 Thrusters (100)
3 C2B Pullups
6/6...9/9....12/12.....15/15
*Round of 18 Complete + 9/21 Thrusters

*Last set of thrusters felt fine, could have done many more u/b just ran out of time.

Wednesday, March 21, 2012

OPT 21 March

Training (2p)

Warm-Up
A. 500m Row

B. 9m Z1
BB Complex
-6 GHD Situps
-6 BE
-20 DU's

C. Mobility

D. MUp Practice (Strict)


4 sets @95%
6 TnG power snatch
10 burpees AFAP
*42 Seconds/41 Seconds/41 Seconds/41 Seconds

Rest 2:00
+
3 sets @95%
10 box jumps 24"
10 CTB chin ups AFAP
*29 Seconds/28/27

Rest 2:00
+
4 sets @95%
20 seconds airdyne
*1235/1226/1228/1226 (Average Watts)
Rest 2:00

Training Video
http://vimeo.com/38948183


*Today felt average, my quads were the limiting factor on the snatches, they were bruised up from last week as I was stopping the weight by smashing the bar down on my quads. Amazing how different 165# feels compared to a few months ago when I was missing singles and doubles with this weight.
*BJ and pullups felt great. 
*AD was the first time that I can remember that it wasn't the Lactic Acid in my quads that was the limiter, it was my breathing and lungs. Felt really good on the AD.

Tuesday, March 20, 2012

20 March, 2012

Training (145p)

Warm-Up
A. 500m Row

B. BB Complex 

C. Mobility

Row 8 @85%
*1:49.6/2,190 Meters

Rest 3 minutes
10 min amrap @85%
5 kb snatch 2pood/hand
5 burpee broad jumps
30 double unders
3 muscle ups
*4 Rounds

Rest 3 minutes
8 min airdyne @85%
*241 Avg Watts/140 Cals

Rest 3 minutes
10 min amrap @85%
10 power clean and jerk 95#
10 toes to bar
200 meter run
*4 Rounds

Rest 3 min
Run 1 mile @85%
*7:15

*Lower back tightened up pretty bad on the KB Snatches. Felt a little slow during the runs, just heavy really. These movements were tough today to perform at 85%. Near the end, effort was definately in the 90s.

Monday, March 19, 2012

19 March, 2012

Training (1030a)

Warm-Up
A. 500m Row

B. 8m Z1:
-BB Complex
-2 HSPU
-6 Ring Dips
-20 Double-Unders

C. Mobility


A. Power clean 3, 2, 1; rest 2:30
*255x3/275x2/295x1/305x1
B. Deadlift TnG 6, 4, 2; rest 2:30
*365x6/405x4/435x2
C. 50 HSPU for time
*5:58
D. Amrap 1-5 unbroken hang squat snatch ladders in 8 minutes 135#
*3+1 

Training Video
http://vimeo.com/38813466 

Saturday, March 17, 2012

17 March Training

Part 1 (815a)

5m AMRAP:
5 DL (315)
5 HSPU
*6 Rounds
*DL crushed my lower back. It tightened up after the second round. HSPU felt pretty good. 

Part 2 (12p)
10 minute amrap:
10 pull ups COVP
10 KBS 2 pood
10 GHD sit ups
10 seconds L-Sit on rings
*5 Rounds + 10 GHDs

Part 3 (6p)
With 3 minute countdown clock:
Airdyne 60 cals
With remaining time AMRAP Push press 95#
(Score is two separate scores, airdyne and reps)
*AD= 1:41 Reps= 30

*Legs were pretty crushed after finishing the AD. Couldn't dip and generate any power with my push presses. 


Part 1 Video
http://vimeo.com/38689939 


Parts 2 and 3 Videos
http://vimeo.com/38727848

Friday, March 16, 2012

16 March 2012

Open WOD 12.4

Warm-Up
A. 1k Row

B. 9m Z1 
-BB Complex
-5 Heavy WB
-25 Du's

C. Mobility

D. GHD/BE

WOD
12m AMRAP:
150 WB
90 DUs
30 MUps
*150 WB/90 DU's/25 MUps
(265 Reps)

*Went U/B on WB. Took  1 Break with DU's. Had 6m for MUps. Hit 5/3/3/ then doubles and singles.

Wednesday, March 14, 2012

OPT 14 March

Training (1p)

Warm-Up
A. 3 Rounds at 65%
-200m run
-10 T2B
-3 Strict C2B
-25 DU's

B. Mobility

3 sets @95%
5 TnG power snatch
10 burpees AFAP
*36 Seconds for All 3 Sets
**165#  Felt Really Good

Rest 2:30
+
3 sets @95%
5 TnG hang power clean and push jerk
10 CTB chin ups AFAP
*30/30/29
*Felt Pretty Good, Cool Movement We Haven't Seen Alot Of

Rest 2:30
+
3 sets @95%
30 seconds airdyne
Rest 2:30
*1137/1106/971 (Average Watts)
*Shit These Hurt!

Training Video
http://vimeo.com/38523258 



Tuesday, March 13, 2012

13 March

Training (2p)

A. Flight Sim (3:02)
*U/B On All

B. Mobility

Row 2k @85%
*7:25

Rest 4 minutes
8 min amrap @85%
5 kbs 2pood
5 burpee box jumps 24"
10 wall balls
3 muscle ups
*4+3 KBS

Rest 4 minutes
8 min airdyne @85%
*305 Average Watts

Rest 4 minutes
8 min amrap @85%
10 dl 185#
10 DB push press 45#/hand
200 meter run
*3+150m Run

Rest 4 min
Row 2k @85%
*7:27

*This was pretty good, felt a little heavy today but overall went well. Starting to get hot outside which adds a different challenge to these workouts. AD was pretty painful as well as the last 2k row. Feel like I was at 85% or near it for most of the 40m.

Monday, March 12, 2012

12 March

Training (1245p)

A. 500m Row

B. Mobility

C. 7m Z1 Warm-Up
-2 Neg HSPU
-4 MUp to Ring Dips
-6 GHDs
-8 BE
-25 DU's


A. Squat snatch 2, 2, 2; rest 3 min
*165/185/205(-1)/205/215(-1)
*Didn't feel great, it has been a while since we squat snatched so it took a few reps to get comfortable.

B. Clean and jerk 2, 2, 2; rest 3 min
*135/185/225/255/260/265
*Clean felt pretty good, 2nd Jerk was pretty shaky on all work sets.

C. Amrap 1-5 unbroken hspu ladders in 8 minutes
*3 Sets (45 Reps)
*Shoulders were crushed at the end of this

D. Amrap 1-5 unbroken hang squat clean ladders 185# in 7 minutes
*3 Sets (45 Reps)
*Breathing was the limiter here, grip felt pretty solid.



Training Video
http://vimeo.com/38393683

Saturday, March 10, 2012

10 March

Training (730a)
A. 500m Row Z1

B. 7m Z1
-BB Complex (JS/GM/LNG/OHS/JERK)
-30 DU

C. Mobility

PART 1:
5 rounds for time:
6 power clean 225
Run 200m
*7:59
Cleans didn't feel bad, just couldn't catch my breath on the runs and I felt slow. Should have done doubles here as my grip was fine, just need to fix my breathing.


PART 2 (1130)
7 rounds for time:
7 front squat 155#
7 CTB chin ups
*5:09
*Same problem as the morning, didn't have any breath.

Training Video
http://vimeo.com/38313291

Friday, March 9, 2012

9 March

OPEN WOD 12.3

Did this at 1130a this morning. Felt pretty good after a long warm-up. Got a massage Wednesday night which I think really helped my legs and lower back to feel good going into this one. Set a pace for 13 rounds and probably would have had it but broke on my 12th set of T2B (6-3). This caused me to only get 3 push presses into my 13th round. Frustrating but not sure I could have gone much faster on this one. Happy with my score and I am no longer stressed about not making the open. Everyone in front of me better not get used to the view. Last I checked there isn't going to be 7m of burpees at Regionals....

450 Reps
12+18 Reps


Video
http://vimeo.com/38249269

Wednesday, March 7, 2012

7 March Training

Training (1030a)

A. Flight Sim (3:02)
*U/B on all

B. 7m Z1 Warm-up
-4 Tempo RD
-4 Hvy WB
-4 Hvy KBS
-4 30" BJ

C. Mobility
D. Muscle-Up Work
-3 Strict/1 Kipping


Airdyne 30 seconds @95%
Rest 2:30
x5
*1150/1071/1028/920/959 = 1025 average
+
Row 30 seconds @95%
Rest 2:30
x5
*189/193/194/190/190 = 191 average
+
Amrap burpees in 30 seconds
Rest 2:30
x5
*17/17/17/17/16

*This. Was. Fucking. Bad. My legs were in a bad place by the 3rd AD and never recovered. There was no position I could sit or stand or walk in during the rest for the AD that gave me any relief. The extra set at each station was crushing from last week. If this doesn't make me mentally tougher than 99% of any athlete out there, I would be very surprised.

Tuesday, March 6, 2012

6 March

Training (1p)

Warm-Up
A. 500m Row

B. 6m Z1
-BB Skills
-30 DU's

C. Mobility

D. Pistols (4m)
-21 for time: 58 Seconds



10 min amrap @85%
5 hang squat clean 115#
3 muscle ups
5 hspu
Run 400 meters
*3 Rounds

Rest 2 min
10 min amrap @85%
5 hang squat snatch 85#
5 burpee pull ups
5 box jumps 24"
Airdyne 20 calories
*3+9 Calories AD

Rest 10 minutes
10 min amrap @85%
Row 500 meters
30 double unders
10 toes to bar
*3+150m Row

Rest 2 min
10 min amrap @85%
Run 400 meters
15 kbs 2 pood
15 wall balls
*2+15 KBS
**Felt great until last 10m Amrap, really hard for me to go 85% on 2 pood swings and wallballs. Everything else felt really good. 

Post WOD
-Hit U/B 25m HS Walk

Monday, March 5, 2012

5 March

Training (1030a)

Warm-Up
A. 500m Row
B. Mobility
C. 7m Z1 
-6 BB JS
-6 GM
-6 OHS
-6 SOTTS
-6 SPLIT JERKS
-30 DU's

D. L-Sits (2 Max Sets)
*49 Seconds/35 Seconds

E. Pistol Skills/Drills (4m)


A. Clean and Jerk 3,2,2,1: Rest 2:30
*245/255/265/280
*All Successful lifts, jerks got a little ugly near the end. 
B. Push Press x2/Push Jerk x2/Split Jerk x3; rest 2m x4
*215/220/225/230
C. Hang Squat Snatch 5,5,3,3; Rest 2:30
*165(-1)/170(-1)/180/185

Shoulders were pretty tight but pleased with the snatch work, triples at 185# is good for me. Cleans felt good, should have went a little higher for last set but wanted to make sure I got it. 


Training Video
http://vimeo.com/37974580

Saturday, March 3, 2012

3 March

Training (745a)


A. "Flight Simulator"
3m (unbroken on all)


B. 6m Z1 Warm-Up
-6 T2B
-8 Box Jumps
-6 GHDs
-8 Pushups


C. Mobility
D. Strict Muscle-Up Work (4m)
E. Pistol Work (4m)


Part 1:
3 Rounds for Time:
30 Cal AD
20 Burpees
*6:12


Rest 3 Hours


Part 2:
Did 20m Mobility 
Then:
4 Rounds For Time:
400m Run
50 Air Squats
*10:59
All AS U/B and felt pretty good. 

Friday, March 2, 2012

March 2nd

Training (630p)


Open WOD 12.2
85 Reps


Felt pretty good, form got sloppy and I felt it in my lower back. Iced and it felt ok Saturday. 


TRAINING VIDEO
http://vimeo.com/38460806