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Monday, February 29, 2016

29 February

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

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)

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

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. 

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

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

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

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

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#

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

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

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
 

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. 

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. 

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

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

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