Training (2p)
Came down with the stomach flu on Friday and had to take a few days off. Was going to skip 16.1 but as I was warming up to do something else, decided that I might as well see what all the complaining has been about. Amazing what a year of training without the goal of competition will do. As much as I thought I would miss this time of year, I don't at all. I have been able to focus on the things that will actually help me grow the Vitality brand and spend some more time at home instead of hours training. Don't get me wrong, I am sure I will miss competing at Regionals when that weekend comes, but the amount of preparation hours that went into the previous 5 years of competing were mind blowing. To be able to put those hours into the new building and to see what happens when I can focus my energy on something other than competition is pretty fulfilling.
Anyway, 16.1 crushed my world.
8 Rounds
*208 Reps
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74299
Monday, February 29, 2016
Tuesday, February 23, 2016
23 February
Training (230p)
A.
300m Row
Rest/Work is 1:1
*Start at 1:50 pace and drop 2 seconds every round for 10 Rounds.
*Complete
B. Build to a heavy PC
*290
C. Every 2m for 10m (must be u/b and TnG)
10 PC @ 195
8 PC @ 215
6 PC @ 235 (failed 6th)
4 PC @ 255 (failed 4th)
2 PC @ 275 (failed 2nd)
A.
300m Row
Rest/Work is 1:1
*Start at 1:50 pace and drop 2 seconds every round for 10 Rounds.
*Complete
B. Build to a heavy PC
*290
C. Every 2m for 10m (must be u/b and TnG)
10 PC @ 195
8 PC @ 215
6 PC @ 235 (failed 6th)
4 PC @ 255 (failed 4th)
2 PC @ 275 (failed 2nd)
Monday, February 22, 2016
22 February
Training (230p)
A. 20 Power Snatch Singles on the 30 seconds (190#)
*Complete, didn't feel terrible
B. 2-4-6-8-10-12
Thrusters (135)
50 Du's at the end of each set of thrusters
*6:39
*No mistakes on Du's, u/b on Thrusters
A. 20 Power Snatch Singles on the 30 seconds (190#)
*Complete, didn't feel terrible
B. 2-4-6-8-10-12
Thrusters (135)
50 Du's at the end of each set of thrusters
*6:39
*No mistakes on Du's, u/b on Thrusters
Saturday, February 20, 2016
20 February
Training (7a)
5m To Establish 1RM Muscle Snatch
*185
5m To Establish 1RM Hang Squat Snatch
*235
5m To Establish 1RM Squat Snatch
*240
Partner Workout With Jess
25m Amrap:
400m Run
10 Over The Bar Burpees
12 Power Snatch
14 OHS
16 Pullups
*135
*4+14 Pullups
*After 7 months of the ketogenic diet, my body is slowly starting to become fat adapted. I have been in ketosis for nearly 6 months but workouts are just now starting to feel better.
5m To Establish 1RM Muscle Snatch
*185
5m To Establish 1RM Hang Squat Snatch
*235
5m To Establish 1RM Squat Snatch
*240
Partner Workout With Jess
25m Amrap:
400m Run
10 Over The Bar Burpees
12 Power Snatch
14 OHS
16 Pullups
*135
*4+14 Pullups
*After 7 months of the ketogenic diet, my body is slowly starting to become fat adapted. I have been in ketosis for nearly 6 months but workouts are just now starting to feel better.
Friday, February 19, 2016
19 February
Training (2p)
With a partner:
Tested a class WOD for the coming weeks
40 Cal Assault Bike
50 DL (225)
20 T2B
*25 DU's for each switch on DL (We did 75 DU's)
40 Cal Assault Bike
40 PC (185)
20 T2B
*25 DU's for each switch on PC (We did 50 DU's)
40 Cal Assault Bike
30 HPC (155)
20 T2B
*25 DU's for each switch (We did 25 DU's)
40 Cal Assault Bike
20 Thrusters (135)
20 T2B
*25 DU's for each switch (We did 25 DU's)
*Time was 18:19
*50 Cal Row in place of Assault Bike
With a partner:
Tested a class WOD for the coming weeks
40 Cal Assault Bike
50 DL (225)
20 T2B
*25 DU's for each switch on DL (We did 75 DU's)
40 Cal Assault Bike
40 PC (185)
20 T2B
*25 DU's for each switch on PC (We did 50 DU's)
40 Cal Assault Bike
30 HPC (155)
20 T2B
*25 DU's for each switch (We did 25 DU's)
40 Cal Assault Bike
20 Thrusters (135)
20 T2B
*25 DU's for each switch (We did 25 DU's)
*Time was 18:19
*50 Cal Row in place of Assault Bike
Wednesday, February 17, 2016
17 February
Training (3p)
20m Amrap
10 Thrusters (135)
1 Trip Prowler Push (50#)
10 Box Jumps (30")
10 Over The Shoulder (150#)
*4 Rounds
20m Amrap
10 Thrusters (135)
1 Trip Prowler Push (50#)
10 Box Jumps (30")
10 Over The Shoulder (150#)
*4 Rounds
Monday, February 15, 2016
15 February
Training (2p)
12m Amrap of:
9 Push Jerks (135)
12 HSPU
15 C2B Pullups
*5 Rounds
Rest 5m
OTM for 10m
10 Calorie Assault Bike
*Complete, each round was 10-13 seconds
12m Amrap of:
9 Push Jerks (135)
12 HSPU
15 C2B Pullups
*5 Rounds
Rest 5m
OTM for 10m
10 Calorie Assault Bike
*Complete, each round was 10-13 seconds
Saturday, February 13, 2016
13 February
Training (7a)
Every 2m For 12m Complete 1 Power Clean + 1 Push Jerk + 1 TnG Squat Clean + 1 Push Jerk
*185
*205
*225
*245
*265
*275
Rest 10m
With a partner complete
Buy-In: 500 Du's
Then:
10 Rounds, each round U/B
9 Deadlifts
7 Hang Power Cleans
5 Front Squats
*155
Cash-Out: 50 Cal Assault Bike
*14:02
Every 2m For 12m Complete 1 Power Clean + 1 Push Jerk + 1 TnG Squat Clean + 1 Push Jerk
*185
*205
*225
*245
*265
*275
Rest 10m
With a partner complete
Buy-In: 500 Du's
Then:
10 Rounds, each round U/B
9 Deadlifts
7 Hang Power Cleans
5 Front Squats
*155
Cash-Out: 50 Cal Assault Bike
*14:02
Friday, February 12, 2016
12 February
Training (2p)
With a partner:
Tested our partner workout for next week with Baity
3 Rounds For Time:
60 Wallballs
40 Heavy Swings
20 Power Cleans
10 Push Jerks
*13:30
*Round 1 Weight is 135#
*Round 2 Weight is 155#
*Round 3 Weight is 185#
With a partner:
Tested our partner workout for next week with Baity
3 Rounds For Time:
60 Wallballs
40 Heavy Swings
20 Power Cleans
10 Push Jerks
*13:30
*Round 1 Weight is 135#
*Round 2 Weight is 155#
*Round 3 Weight is 185#
Wednesday, February 10, 2016
10 February
Training (12p)
A. 1/2 Trip Plate Push, 100m Sprint, Max U/B Set of T2B
*14-12-12
Rest 3m, x3
B. EMOM for 15m
Min 1: 200m Run
Min 2: 1 Round of "DT" *155
Min 3: 12 Over the Box Jumps (24")
*Completed all 15 Rounds
A. 1/2 Trip Plate Push, 100m Sprint, Max U/B Set of T2B
*14-12-12
Rest 3m, x3
B. EMOM for 15m
Min 1: 200m Run
Min 2: 1 Round of "DT" *155
Min 3: 12 Over the Box Jumps (24")
*Completed all 15 Rounds
Tuesday, February 9, 2016
9 February
Training (2p)
Build quickly to moderate squat snatch. Did 4 singles @ 225#
14m Amrap:
10 Cal Row
12 Power Snatch (115)
6 Burpee Over The Bar
12 Front Rack Lunges (115)
*3+27
Build quickly to moderate squat snatch. Did 4 singles @ 225#
14m Amrap:
10 Cal Row
12 Power Snatch (115)
6 Burpee Over The Bar
12 Front Rack Lunges (115)
*3+27
Monday, February 8, 2016
8 February
Training (12p)
A. 5 TnG Push Jerks
Rest 10 Seconds
10 Back Squats
Rest 3m, x3
*Worked up to 230#
Rest 7m
B. 3 Rounds For Time
20 C2B Pullups
30 Heavy KBS
40 Wallballs
Rest 3m B/W Rounds
*16:27
A. 5 TnG Push Jerks
Rest 10 Seconds
10 Back Squats
Rest 3m, x3
*Worked up to 230#
Rest 7m
B. 3 Rounds For Time
20 C2B Pullups
30 Heavy KBS
40 Wallballs
Rest 3m B/W Rounds
*16:27
Saturday, February 6, 2016
6 February
Training (7a)
With a team of 3:
32m Amrap:
20 Cal Assault Bike
21 Thrusters (115#)
1T Plate Push
15 C2B Pullups
1T Plate Push
9 Burpee Jump to Beam
1T Plate Push
6 Muscle-Ups
*4+ Assault Bike
*Teamed up with Tommy and Bob, fun workout, really enjoying doing partner stuff lately.
With a team of 3:
32m Amrap:
20 Cal Assault Bike
21 Thrusters (115#)
1T Plate Push
15 C2B Pullups
1T Plate Push
9 Burpee Jump to Beam
1T Plate Push
6 Muscle-Ups
*4+ Assault Bike
*Teamed up with Tommy and Bob, fun workout, really enjoying doing partner stuff lately.
Friday, February 5, 2016
5 February
Training (10a)
With a partner:
2k Row
50 Heavy Swings
50 Burpee Box Jumps (24)
50 Front Rack Lunges
50 T2B
1k Row
*20:58
*Partnered up with my little brother, fun workout, lunges were brutal.
With a partner:
2k Row
50 Heavy Swings
50 Burpee Box Jumps (24)
50 Front Rack Lunges
50 T2B
1k Row
*20:58
*Partnered up with my little brother, fun workout, lunges were brutal.
Wednesday, February 3, 2016
3 February
Training (12p)
Class WOD
Every 90 Seconds for 15m
*Complete 1 Squat Clean and 2 Jerks. If successful, go up 10# next round.
*Finished at 265#
Then:
10 Thrusters (must be u/b) *135#
30 Second Row For Max Distance
Rest 3:30, x3
*175/182/184
Class WOD
Every 90 Seconds for 15m
*Complete 1 Squat Clean and 2 Jerks. If successful, go up 10# next round.
*Finished at 265#
Then:
10 Thrusters (must be u/b) *135#
30 Second Row For Max Distance
Rest 3:30, x3
*175/182/184
Tuesday, February 2, 2016
2 February
Training (2p)
Overhead Squats
3-3-1-1-1
*Built up to 275#
Then:
15m Amrap of:
30 Clean and Jerks @ 115#
30 Wallballs
21 Clean and Jerks @ 135#
30 Wallballs
15 Clean and Jerks @ 155#
30 Wallballs
9 Clean and Jerks @ 185#
30 Wallballs
*Finished 156 Reps
Overhead Squats
3-3-1-1-1
*Built up to 275#
Then:
15m Amrap of:
30 Clean and Jerks @ 115#
30 Wallballs
21 Clean and Jerks @ 135#
30 Wallballs
15 Clean and Jerks @ 155#
30 Wallballs
9 Clean and Jerks @ 185#
30 Wallballs
*Finished 156 Reps
Monday, February 1, 2016
1 February
Training (12p)
Jumped in with the 12p Class
7m EMOM
45 Seconds Work/15 Seconds Rest
DU's
*Total reps in the 7 rounds. Any mistake is 3 burpees before continuing.
*511 Reps
Rest 60 Seconds
7m EMOM
T2B OTMEM for 7 Rounds.
*1 Max Set. Sets should be the same for all 7 rounds.
*Used 8
3 Rounds For Time
15 PC
12 S2O
9 HSPU
400m Run
*115
*12:08
Jumped in with the 12p Class
7m EMOM
45 Seconds Work/15 Seconds Rest
DU's
*Total reps in the 7 rounds. Any mistake is 3 burpees before continuing.
*511 Reps
Rest 60 Seconds
7m EMOM
T2B OTMEM for 7 Rounds.
*1 Max Set. Sets should be the same for all 7 rounds.
*Used 8
3 Rounds For Time
15 PC
12 S2O
9 HSPU
400m Run
*115
*12:08
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