31 October

Hopper WOD Saturday

"Paul"
5 RFT
50 DU's
35 K2E
1 Trip OH Walk (185)
*19:59

30 October

Training (3p)

A. T2B Progression (Training Sets)
*Used 13 instead of 11 because we were pressed for time and figured it would speed things up. 
*Max sets with 60 second rest b/w
*4+9

B. For Time (16m Cap)
Power Snatch (115x15) (135x12) (155x9) (185x6)
Pulling (30 Pullups - 20 C2B - 10 Muscle-Ups -5 Bar Muscle-Ups)
Plate Push - 1 Trip (45+25+25+25)
DU's (40-80-120-160)
*Capped out 3+3 PS @ 185#

28 October

Training (3p)

A. Push Jerks
3 OTM 
*185/205/215/225/245/265
*Didn't have much time to train, had to jump in without much prep. Felt better than I thought. 

B. Team WOD (Bird/Baity/Me)
-Big Lap FW (2 Pood)
-50 Muscle-ups
-10 Rounds of DT With a Fat Bar (115#)
*1 person completes full round and then switches
-10 Rounds of 3 PC+Jerk/3 Thrusters U/B
*19:00

27 October

Training (2p)

Snatch
*Built quickly to 245 then dropped to 225 and did 1 OTM for 8m
*Haven't felt good with strength since starting Ketogenic Plan. My body feels great with everything outside of training but have had a big dropoff in performance. This was expected and so far, it is worth it. My life doesn't revolve around food anymore and I don't need to eat every 2 hours. Rarely am I ever hungry, I just eat 4 meals a day, the same time throughout the day and it works well. Will go a few more weeks and see how everything continues to feel. Definitely a worthwhile experiment. 

1m Rowing For Calories
1m Muscle-Ups
1m DU's
1m DL (225)
1m Rest, x4 Rounds
*120/128/130/132
*Total of 510 (x2 Muscle-ups) = 532

26 October

Training (2p)

A. 
T2B Progression (Pyramids)
*Made it to 20 (2-4-6-8-10...)


B. 
10 Back Squats @ 275#
1 Trip Frogger (95# Barbell)
Rest 5m, x2
*Complete 

C. Class WOD
10-8-6-4-2
U/B Power Cleans
U/B Thrusters 
Over The Bar Burpees
(135)
*6:31

23 October

Training (2p)

Only had time for the Class Workout

15M EMOM
3 Burpees
5 Box Jumps
10 Wallballs (20/14)
Rx+ was 15 RFT with a 15m cap and only difference was that it was 12' Wallballs. 

*Time was 13:41
*Felt tired half-way through this, just don't have the energy as I am 3 weeks into Keto. Hoping to feel better in workouts soon. Outside of workouts, I feel great, just don't have the energy when it comes to training, which makes sense, no more carbs to burn. 

20 October

Training (2p)

A. Clean and Jerk Tech
*Built quickly to 295 and didn't feel strong in the jerk at all. 

Did an EMOM for 8m with 1 Clean and Jerk OTM
*225-285 

B. 21-15-9
BW Bench
Plyo Pushups
Assault Bike Cals
DL (315)
KBSDLHP (2)
1 Trip HS Walk
*31:20
*No energy. Days are getting longer and having less and less motivation to train. Can't wait until building is finished and I can get my life back on track. 

19 October

Training (2p)

Part A. 
T2B Progression - 5 Max Sets, Rest 90 Seconds B/W
*22- 17 - 15 - 12 - 12 = (78)


Part B. 
"Class WOD"
200m FW (2)
5-3-1
Clean and Jerks (225)
Muscle-Ups
200m SB run (30)
*7:41

17 October

Training (2p)

"Hopper WOD Saturday"
"Bradley"
10 Rounds
100m Sprint
10 Pullups
100m Sprint
10 Burpees
Rest 30s
*20:04

Rest 4-10m

60 Sec AD Sprint (In Reverse Order Of Bradley Finishes)
*39 Calories (Legs were crushed)

Rest 7m

500m Row Penalty @ 1:42 Minimum Pace
*1:41.9

16 October

Training (2p)

Just about 2 weeks into the Keto Diet and haven't noticed a huge difference in workouts. The new building has been way more stressful than any of the food stuff. Crazy how much my appetite has changed. I had very few cravings over the past 400 days without sugar...the past 2 weeks have been even more of the same. Zero hunger, I eat 4 meals a day and if I wasn't a little worried about losing weight, I could easily get away with 3. I am never starving to where I have to eat something. That part I like, for the first time in probably a decade, food doesn't control my schedule. Weight was 234#, down about 8 pounds since starting. 

Part 1: 
T2B Progression: "Training Sets"
Used 10 and did 10 Rounds and stopped. 

Part 2: 
EMOM for 18m:
16 Cal Row
15 Heavy Swings
200m Run
*Complete, got tough towards the end. 

Part 3: 
At 18m mark, begin 50 squats for time at 225#. 
*4:46

14 October

Training (2p)

EMOM for 16m
-60 U/B Du's
-15 HSPU
-3 DL (400#)
-5 Muscle-Ups


Part 2: 
30 Cal Row
30 WB
30 DL (185)
30 Burpee Over The Box (24)
30 DL
30 WB
30 Cal Row
*11:59
*This was supposed to be the Wodapalooza workout but I forgot the damn T2B....brilliant move, now Baity will probably talk me into doing this again with him when he gets back. 

13 October

Training (2p)

A. Drop Snatch Tech
*Built to 135#

B. No Hook/No Feet
*Quickly built to 185#

C. Build to tough Snatch
*Missed 240# a few times, just felt a little weak in the pull. 

D. Class WOD
3 Rounds For Time:
30 U/B Wallballs
20 Slamballs
5 OHD Complex (1 Hang Power Snatch + 2 OHS = 1)
*Used 30# WB and 135# Bar
*9:57
*Last set of 30 U/B WB were pretty brutal. Immediately regretted going heavier after the first round. Lucky to have made it u/b. 

12 October

Training (2p)

A. T2B Progression
Pyramid Day (By 2's)
2-4-6-8-10-12-14-16-18-20
*110 Reps
*Stopped at 20 just so I wouldn't be crushed for the rest of the week. 

B. 7RM Front Squat in 20m (From Floor)
*300#
*Stopped here, probably had 5-10 more pounds in me but ran out of time. 

C. Class WOD
Every 3m For As Long As Possible (21m Cap)
10 Power Cleans (135)
8 Push Jerks (135)
6 Over The Bar Burpees
4 Burpee Box Jumps (30)
Max Cals in Remaining Time (Score is total calories)
*75 Calories
*8-8-10-10-8-8-23
*Surprisingly painful

I am on Day 8 of the Ketogenic Diet. Trying it as an experiment so I can intelligently talk about it with members. Very interesting. I can guarantee that the majority of people who try this and have negative comments, are doing it incorrectly. The discipline you have to use when doing this is pretty crazy. For me, not bad because I don't drink and haven't eaten sugar in 400+ days. It is less sustainable than Paleo in my opinion. Will see how it goes over the next two weeks. I have yet to be in Ketosis, sitting at 0.4/ketones. Should hit the magic 0.5 number by tomorrow night. Started at 241# and currently 237#. 

10 October

Training (7a)

Hopper WOD Saturday
"Josh"
21 OHS 
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
*95
*3:45
*OHS u/b, only break on pullups was 21-9 on set of 30. 

Part B. 
With clock continuing to count up, once you finish workout, you ahve until 12m to establish 1RM snatch.
*240
*Missed 255 at the buzzer. 

9 October

Training (2p)

A. T2B Progression (5 Max Sets, rest 90s b/w)
*33
*12
*13
*12
*13
*Total of 83. Second set was brutal after the set of 33 which I think is actually a PR. 

B. Class WOD
For Time:
50 Back Squats (From Ground)
200m Run
40 DL
200m Run
30 S2O
200m Run
20 OHS
200m Run
10 FR Lunges In Place
*135
*10:19
*BS U/B - DL U/B - S2O (21-9) - OHS U/B - Lunges U/B

7 October

Training (7p)

"Barbells For Boobs"
*Was going to try and fit in an earlier session but just didn't have time between meetings. Coached the heats before mine for "Grace" and then had about 8 minutes to warm-up. No energy to do it but decided to hit it hard for the first 16 reps and then hang on. 
"Grace"
*1:15


*This was a couple seconds behind last year's PR but pretty pleased with it. Not a fan of this workout because there just isn't much time to make up with my length. Probably could get this down to 1:09-1:10 but I feel like I can get 1:15 anytime I do it. Recovered quickly, hammies were sore Friday but other than that, no issues. 

6 October

Training (2p)

On Day 3 of Ketogenic just experimenting around with it to see how I feel. Jess has been doing it for about a month and she has mixed feelings about it as it relates to the way we train. My thought was that it would be good to drop 5-10 pounds and not have my life revolve around food as it has for the past 7 years. 

So far, no issues at all and haven't had any trouble with the changes. Dropped carbs to <30/day until I get into Ketosis and then will ramp the carbs back up and see if I can get them back to 80-100, all within workout window. 
BW started was 242#, currently 238#. 

A. 
15m EMOM
-Bench @ 255# (8-8-6-6-5)
-5 BJ @ 42" 
-12 GHD's

B. 
21-15-9-15-21
KB Snatch (1.5)
Ring Pushups
Row (Cals)
40 U/B DU's
*14:56

5 October

Training (2p)

A. T2B Progression 
"Training Sets"
9 Reps, rest 60 seconds b/w sets. 
*Stopped after 12 Rounds
*Total was 108 Reps


B. Pause Back Squats
*235x4
*265x4
*295x4
*315x4
*Felt good here, narrowed stance a bit. 

C. Class WOD
400m Run
12 Power Cleans (165)
Rest 2m, x3
*10:26
*U/B Cleans, runs got slower towards the final round. 

3 September

Training (7a)

Hopper WOD Saturday
"Manion"
7 Rounds for Time:
400m Run (Had to sub 500m Row)
29 Back Squats (135)
*25:18
*Thought I could do this sub 25m but just couldn't cycle back squats fast enough. All squats u/b. Rows were around 2:00/round. 

2 October

Training (2p)

A. Find Max 3 Position Snatch (Ground - Below The Knee - Above The Knee)
*225 - 240 (Failed 3rd Position)

B. For Time:
60 WB (12') (U/B)
30 Cleans (155#)
15 Muscle-Ups (9-4-2)
*7:10
*Just paced the cleans too slow, should have paced that faster and made them a little more uncomfortable.