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Tuesday, June 30, 2015

30 Jun

Training (12p)

A. Strict muscle ups x2/Muscle ups x6 - accumulate 4 unbroken
complexes not for time

*Did 1 complex roughly every 4 minutes. No misses. 

B. Weighted vest strict hspu; 4-5x7; rest 2 min

*18 Pound Vest

C. Strict weighted CTB pull ups; 2-3x6; rest 2 min

*18# Vest

D. 50 burpee over boxes 30"

*4:20
*Last 20 slowed drasitcally

E. GHD sit ups; 30 AFAP x3; rest 4 min

*Didn't do. Abs still crushed from Sat T2B


+


800m farmers walk for time 100#/hand (perfect positions over sloppy reps)

*9:02
*Made it about 350m and then was dropping every 80-100m following that. 

Monday, June 29, 2015

29 June

Training (10a)

A. Squat snatch; 5 tng reps on the min for 5 min 185#
*Complete, this got tough. Breathing was through the roof 

B1. OHS; 5, 5, 5; rest 2 min

*255 - 265 - 275

B2. Front squat; 5, 5, 5; rest 2 min

*275 - 290 - 305

B3. Back squat; 5, 5, 5; rest 2 min

*335 - 350 -360

+


3 rounds for time:
20 Front rack walking lunges 135#
100 double unders

*6:41

*Squats are starting to feel a little better. 

Saturday, June 27, 2015

27 June

Training (7a)

A. Banded strict hspu 2" deficit; 2 reps x12- rest as needed to recovery
*Used purple bands but because of my height, couldn't use the deficit. I felt so much more resistance at the top due to the stretch of the band. 

B1. Push press; 10, 10, 10, 10; rest 1 min

*225 for all

B2. Kipping hspu; 15 reps x4 rest 4-6 min

*U/B and felt fine. 

C. Legless rope climbs; 10 reps AFAP

*6:53
*This was really tough for me, last 5 were slow. 

+


20 min amrap:
20 burpees
20 TTB
20 box jumps 20" (step down)

*5+29
*These style of workouts are the hardest mentally for me right now. This was actually mentally tougher than the row yesterday. 

Friday, June 26, 2015

26 June

Training (2p)

A. Band assisted deadlifts; 6, 6, 6, 3, 3, 3; rest 3 min
*415 - 435 - 455 - 485 - 500 - 510
*510 was really heavy, not pretty but heaviest ever pulled off the ground. 

B. DB hang power snatch; 6 reps x5/side; rest 30 sec bw sides

*Used 70# and it wasn't bad

+


row 30 min for max meters (pace, total meters, avg hr, peak hr)

*8004
*Pace was 1:52.4
*Mentally, this was a lot worse than the AD on Wednesday. 

+


mobility work 20-30 min

*Complete


Wednesday, June 24, 2015

24 June

Training (2p)

A. Snatch pulls; 1, 1, 1, 1, 1; rest 2 min
*225 - 245 - 255 - 265 - 265
*Stayed light here so I could get a high, aggressive pull off the ground. 

B. Power snatch; 30 for time 155# (sets of 6 tng unbroken only)

*2:54
*This probably needs to be about 30 seconds faster....just rested too much in 3rd and 4th set. 

C. Barbell hip thrusts; 8, 8, 8, 4, 4, 4; rest 90 seconds

*155 - 155 - 155 - 175 - 175

+


Assault 30 min for max calories (record avg watts, distance, peak HR,
average HR)

*403 Cals
*Avg Watts didn't work, told me it was 500+ which I know it wasn't. Stayed 288-316 for first 20 minutes and tried to pick it up towards the end. Think 400 is a solid score but not sure if anyone has numbers for this. 

Tuesday, June 23, 2015

23 June

Training (2p)

A. Forward roll to strict muscle up to support hold tech work 15 min
*Worked on them but not able to do it. 

B.Weighted vest strict hspu; 5 reps x12; rest 90 seconds

*16# Vest, complete

C. Strict weighted CTB pull ups; 1.1.1.1x6; rest 20 sec/rest 3 min

*20# Vest + 14# KB

D. Bench press; 20 reps x5; rest 90 seconds

*245x17 - 185x20 - 145x20 - 135x20 - 135x20

+


Reverse bear crawl weighted (draggin sled from harness)
30 seconds continuous backward walking
rest 45 seconds
x10

*Complete. Holy shoulders. This sucked pretty bad. 

Monday, June 22, 2015

22 June

Training (2p)

A. Squat snatch; build to a 5rm TnG
*230, felt good, but thought that may be a little more there. Rested 4m 
*240, sloppy but complete. Huge PR here for sure. 

B. Back squat; 3, 3, 3, 2, 2, 2; rest 2 min

*(375/385/385) - (395/380/385)
*2m rest was harder than last week, fell off in the later rounds. 

C1. Front foot elevated (3") split squat @33x1; 6-8x6; rest 1 min bw
legs/rest 1 min

*Red KB

C2. 100 foot slow controlled duck walk (focus on proper dorsi flexion
through the movement) x6; rest 1 min

*Complete

D. KB thrusters; 15 AFAP 2 pood x5; rest as needed bw sets

*Complete, all u/b. Tough

E. Side to side cossack squats; 10 reps per side x4; rest 1 min (1
second pause at the side of each rep)

*Complete

F. Light jefferson curls; 15 reps x4; rest 90 seconds

*Complete


Long day today but getting stronger. Bodyweight has hovered at 248#. Still haven't added any sugar in just over 300 days. Surprised my BW can be so high with no shit food. No protein supplements post workout, lots of carbs, close to 140g post-wod. Mainly from Oatmeal and rice. 80% of carbs are within 2.5 hours of workout. Very little with breakfast and dinner. Lots of coconut water throughout afternoon and during workout to stay hydrated. Seems to be helping but may have something to do with being a little heavier. 

Saturday, June 20, 2015

20 June

Training (7a)

A1. Banded strict press; 2 reps x7; rest 30 sec
*115 - 125 - 135 - 145 - 145 - 145 - 145
*145 is probably the best weight for me here. 

A2. Strict deficit (3") hspu; 5 reps x7; rest 30 sec

*All u/b but got tough 5-7 rounds. 

A3. Kipping hspu; 12 reps x7 rest 3-5 min

*U/B and not terrible. 

B. Banded Strict press  5 reps x5; rest 90 seconds

*95 - 105 - 105 - 105 -105

C1. Towel weighted pull ups; 10 reps x7; rest 1 min (wrap a towel
around the pull up bar and hold onto it from both sides, only weight
if you can/need to)

*10 - 10 -10 -8 -8

C2. Ring dips; 6-10 reps + 15 sec support hold in ext rotation x7; rest 3 min

*8-8-8-8-8

*Stopped at 5 rounds here, just ran out of time before classes started. Will start earlier if we do this again. A ton of volume that took forever...but all necessary. 

D. Hollow body hold; 20 seconds x5; rest 40 sec


+


50 burpee CTB pull ups for time

*6:17
*Jumped into first 30 and then reached up and grabbed bar and butterflied the last 20. 

Friday, June 19, 2015

19 June

Training (2p)

Mike and the guys from CF Cornelius came over and joined us, always fun to have them stop by and hit it with us. 

A. Band assisted deadlifts; 6x6; rest 3 min (reset on the floor of
each rep - slightly heavier than last week)

*405 - 425 - 425 - 425 - 425 - 425
*Felt better than last week. 
*Back wasn't sore the next day so must be getting stronger. 

B. Single arm KB snatch; 12 reps x5/side; rest 1 min bw sides

*Complete, not terrible

+


TnG power snatch; 8 reps @135#
Row 1k @3:36 pace
rest 30 seconds
x4

*18:26
*Rows were 3:36 - 3:37 - 3:38 - 3:35
*Was pretty rough in the middle rounds. Pace was brutal with the 30 second rest. 

Wednesday, June 17, 2015

17 June

Training (2p)

A. Snatch pulls; 2, 2, 2, 1, 1, 1; rest 2 min
*245 - 245 - 245 - 265 - 265 - 265
*Didn't have any power off the ground today, back just felt tired, stayed lighter here so I could get some height on these pulls. 

B. Power snatch; 5 AFAP 135# x6; rest 1 min

*Complete, easy

C. DB death march; 12 steps x6; rest 90 seconds

*2 Poods for all

D. Barbell hip thrusts; 8, 8, 8, 8, 8; rest 90 seconds

*165 For All. Really felt these in my hammies. 

+


Assault 30 seconds for max calories
rest 4 min
x5

*Wow. I expected these to be bad but it was much worse than I thought. These put me down and pretty much incoherent for about 10 minutes after I finished. We put the bike outside in the sun just because everyone has been complaining about the heat lately. The heat was the absolute least of my issues. Quads and guts were destroyed after the first one. I didn't hold back at all on these and went as hard as I possibly could from the start. 

*Calories were 50(PR) - 40 - 32 - 21 - 24

*Watts for the first one were pegged at 1999 for first half. I have never been able to max the watts out on the Assault bike so power is improving. Hit 1999 for a bit my second round and then came nowhere near it for last 3. Worst I have felt on the AD in at least a year. We have the older displays, trying to get them to send me the newer ones so I can be apples to apples with everyone else. My goal in life over the next 12 months is to have a 30 second calorie number bigger than yours....That would be a pretty good video, our big bodies going head to head on some AD sprints. 

Tuesday, June 16, 2015

16 June

Training (2p)

A. Forward roll to strict muscle up to support hold tech work 15 min
*Should have videoed my big butt trying to do these at 250#. Could get the forward roll but just couldn't land it high enough to muscle-up out of it. 

B.Weighted vest strict hspu; 5 reps x10; rest 90 seconds

*12# Vest, complete

C. Strict weighted CTB pull ups; 2.2.2x6; rest 20 sec/rest 3 min

*20# Vest, complete

D. Bench press; 20 reps x4; rest 90 seconds

*240 x 20 (PR) - 225 x13(Bad guess) - 185x14(Bad guess) - 135x20 (Good guess...finally)
*Chest was destroyed. Wasn't sure how drastic the dropoff would be after 240 set....

+


Reverse bear crawl weighted (draggin sled from harness)
30 seconds continuous backward walking
rest 45 seconds
x8

*First week doing these, tough. Only did 6 sets. 50# on the prowler. 

Monday, June 15, 2015

15 June

Training (2p)

A. Squat snatch; build to a max
*225 - 240 - 255x - 255 - 265 - 275xx
*First miss at 275 was crazy, should have had it for sure. It just got in my head before the pull and it actually surprised me that it got overhead so easy. 

Snatch Videos
https://vimeo.com/130804290


B. Back squat; 3, 3, 3, 3, 3; rest 2 min

*355 - 375 - 385 - 390 - 390
*Feeling stronger here, slowly but surely. 

C1. Front foot elevated (3") split squat @33x1; 6-8x5; rest 1 min bw
legs/rest 1 min

*Complete

C2. 100 foot slow controlled duck walk (focus on proper dorsi flexion
through the movement)x6; rest 1 min

*Complete
*Only did 3 sets, knee was feeling it towards the end and just wanted to progress into these. No issues, just felt really fatigued from being at the bottom for so long. It will adapt quickly. 

D. KB thrusters; 15 AFAP 2 pood x4; rest as needed bw sets
*U/B For all. Really tough for the last few reps of each set. 

E. Side to side cossack squats; 10 reps per side x3; rest 1 min (1
second pause at the side of each rep)

*Complete

F. Light jefferson curls; 15 reps x3; rest 90 seconds

*Complete

Saturday, June 13, 2015

13 June

Training (7a)

A1. Banded strict press; 2 reps x6; rest 30 sec
*135/145/155/155/155/155
*Tough towards the end, lockout was brutal. 

A2. Strict deficit (3") hspu; 5 reps x6; rest 30 sec

*u/b through 4 rounds, 3-1-1 and 4-1 for 5/6. 

A3. Kipping hspu; 12 reps x6; rest 3-5 min

*Complete, all u/b

B. Banded Strict press  5 reps x4; rest 90 seconds

*115 for all, tough

C1. Towel weighted pull ups; 10 reps x6; rest 1 min (wrap a towel
around the pull up bar and hold onto it from both sides, only weight
if you can/need to)

*No load

C2. Ring dips; 6-10 reps + 15 sec support hold in ext rotation x6; rest 3 min

*Complete

D. Hollow body hold; 20 seconds x4; rest 40 sec

*Not bad

+


21-15-9
CTB pull up
Burpees
(run 200m to begin each round)

*6:56
*Set of 15 crushed me. C2B u/b, burpees just fell apart on set of 15. 

Friday, June 12, 2015

12 June

Training (2p)

A. Band assisted deadlifts (load the bar up heavy and have the bands
assisting off the floor so that you can pull and speed through the
movement); 6x6; rest 3 min (reset on the floor of each rep)

*405 for all

B. Single arm KB snatch; 10 reps x5/side; rest 1 min bw sides

*2 Pood For all

+


TnG power snatch; 8 reps @135#
Row 1k @3:40 pace
rest 30 seconds
x4

*18:30
*3:40/3:39/3:39/3:40
*Tough pace to hold this week after the Power Snatches. 

+


mobility work 20-30 min

Wednesday, June 10, 2015

10 June

Training (2p)

A. Snatch pulls; 2, 2, 2, 2, 2; rest 2 min
*225 / 235 / 245 / 245 / 245

B. Power snatch; 10 AFAP 75# on the min for 8 min

*Complete, not bad

C. DB death march; 16 steps x5; rest 90 seconds

*Complete with 1.5 pood kb's. 

D. Sumo good mornings; 8-10x5; rest 2 min

*Stayed light, low back was pretty tight during these. 

+


airdyne 3 min @10 min max cal pace
rest 45 seconds
x3

*409 / 407 / 406
*Much better than last week. 

Tuesday, June 9, 2015

9 June

Training (2p)

A. Strict muscle ups; accumulate 14 reps not for time
*4-3-3-4
*These felt pretty good today

B1. Strict wall facing hspu; 7 reps x6; rest 1 min

*Took my shoes off so I couldn't walk my feet up the wall, got really tough. All u/b

B2. Lean away pull ups @41x1; amrap (-1) x6; rest 1 min

*4 across

C1. Psuedo planche push ups with hover @41x2; 8 reps x5; rest 1 min

*Complete

C2. Weighted vest ring rows; 4-6x5; rest 2 min

*25# Plate on chest

D. Tuck ups; 15 reps x4; rest 90 seconds

*Complete

+


Reverse bear crawl weighted (draggin sled from harness)
30 seconds continuous backward walking
rest 45 seconds
x6

Didn't have a good harness for this, so did 25 second Ski-Erg Sprints Like last week
*151m/155m/155m/155m/155m

Monday, June 8, 2015

8 June

Training (2p)

A. Squat snatch; 9 singles @225# - rest as needed
*Did these OTM and they felt pretty good. No misses. 

B. Back squat; 5x5; rest 2 min (increase load from last week by 5-10#)
*330 - 345 - 355 - 355 - 355
*Felt better than last week

C. Hip belt squats; 10-12x5; rest 90 seconds (same weight as last week)

*160 Pounds

D. Overhead squat; 6 on the min for 6 min 185#

*Took these from the ground and they weren't terrible. 

E. Cross under shrimp squat; 6 slow controlled reps per side x5; rest
90 seconds bw sides

*Much better than last week. 

F. Reverse hypers; 12-15x5; rest 1 min

*100#, complete

Saturday, June 6, 2015

6 June

Training (7a)

A. Strict press; 5, 4, 3, 2, 1; rest 2 min
*190 - 200 - 215 - 225 - 235

B. Strict press @3030; 5 reps x3; rest 90 seconds

*135 - 135 - 135

C1. Rope pull ups with switch hands (see attached) 4 reps per side
with a 1 second hang in both positions hand at the elbow of other arm)
x6; rest 30 sec
C2. Strict hspu; 10 reps 3" deficit x6; rest 30 sec
C3. Face down chinese planks; 1 min x6; rest 1 min

*Complete, HSPU were way tougher than last week. 3-4 Sets after Round 2. 

+


8 burpees
8 CTB pull ups
Sprint 50m @90-95% effort
rest 2 min
x8 sets

*Complete

Friday, June 5, 2015

5 June

Training (2p)

A. Clean grip deadlift; 5x5; rest 2 min (same load across - up 5-10#
from last week)

*385 across. Felt much better than last week

B. KB jump squats; 8 reps x6; rest 2 min 70#

*Again, better than last week

+


TnG power clean and jerk 7 reps @135#
Row 1k @3:48 pace
rest 30 seconds
x4

*18:20
*About 30 seconds faster than last week. Rows weren't bad. Breathing good. 


Wednesday, June 3, 2015

3 June

Training (2p)

A. Snatch pulls; 3x3; rest 2 min
*235/245/245

B. Power snatch; 6 AFAP 95# on the min for 10 min

*Complete, 12 seconds for all

C. DB death march; 20 steps x5; rest 90 seconds

*1.5 pood for all

D. Sumo good mornings; 8-10x4; rest 2 min

*95 for all

+
airdyne 3 min @10 min max cal pace
rest 1 min
x3

*352/356/365 Average Watts

Tuesday, June 2, 2015

2 June

Training (2p)

A. Strict muscle ups; accumulate 12 reps not for time
*Felt decent, sets of 3-4

B1. Strict wall facing hspu; 5 reps x6; rest 1 min

*These were actually pretty easy

B2. Lean away pull ups @41x1; amrap (-1) x6; rest 1 min

*Super tough for me with the 4 second tempo down. 5-4-4-4-4

C1. Psuedo planche push ups with hover @41x2; 6 reps x5; rest 1 min

*Not terrible

C2. Weighted vest ring rows; 6-8x5; rest 2 min

*20# Vest

D. L-sit on rings; accumulate 3 min not for time

*Complete

+


Reverse bear crawl weighted (draggin sled from harness)
30 seconds continuous backward walking
rest 1 min
x6

*Didn't have a harness for this. Did Ski-erg for 30 seconds instead. Will try and find a harness for next time. 
*147m / 153m / 155m / 154m / 152m

Monday, June 1, 2015

1 June

Training (2p)

A. Squat snatch; 8 singles @225# - rest as needed
*Took about 2m between, didn't feel super solid, caught a few of them forward. 

B. Back squat; 5x5; rest 2 min

*315 / 335 / 355 / 365 / 355

C. Hip belt squats; 8-10x5; rest 90 seconds

*Used a 2 pood and a 2.5 pood on a dip belt and worked well. 

D. Thrusters; 6 on the min for 6 min 155#

*Complete

E. Cross under shrimp squat; 6 slow controlled reps per side x4; rest
90 seconds bw sides

*Complete, got better each set. 

F. Reverse hypers; 12-15x4; rest 1 min

*Complete