January 6, 2014

1-6

OFF

January 5, 2014

A. Front Squat - 5 @ 60%, 5 @ 65%, 5 @ 65%, 5 @ 70% rest 2 minutes

+

In 10 minutes:

Cover Max Distance on Rower

- rest 5 minutes -

Assault Bike

30 seconds @ ME

rest 3:30 x 6

- rest 5 minutes -

15 minute cool down jog

January 4, 2014

1-4

Competitors Class

January 3, 2014

A. Strict Press - 6 @ 65%, 6 @ 65%, 6 @ 65% rest 2 minutes

B. Squat Snatch - 3 reps @ 70%, 3 reps @ 75%, 3 reps @ 80% *all singles*

C. Clean & Jerk - 3 reps @ 70%, 3 reps @ 75%, 3 reps @ 80%  *all singles*

+

8 thrusters 65# *unbroken*

4 burpees over the bar AFAP

20 second Assault Bike Sprint

rest 4 minutes x 5

January 2, 2014

A1. Back Squat - 8 @ 60%, 7 @ 70%, 7 @ 70%, 7 @ 75% rest 30 seconds
8 60% 105
7 70% 125
7 70% 125
7 75% 130

A2. Strict Pullups - 4 x 4-6 reps rest 3 minutes
1. 4
2. 5
3. 5 (last one really tough) 
4. 5 ( last two pretty tough) 

+

AMRAP 12

20 double unders

10 KB Swings 35#

5 Box Jumps 20”

January 1, 2014

Off

December 31, 2013

A1. Deadlift - 8 @ 60%, 7 @ 70%, 7 @ 70%, 7 @ 75% rest 30 seconds
205RM
8 60% 125lbs
7 70% 145lbs
7 70% 145lbs 
7 75% 155lbs 

A2. Ring Dips - 4 x 4 *unbroken* reps rest 2 minutes

+

AMRAP 90 seconds

3 burpees

6 lunge steps

rest 90 seconds x 6

*go AFAP on burpees and catch your breath on the lunges*
1. 5 rds 
2. 4 rds
3. 4 rds
4.  4 rds + 3 burpee s
5. 4 rds + 1 burpee
6. 5 rds + 1 burpee ( Quads were on fire) 

+

10 minutes of skill work - muscle ups or handstands

December 30, 2013

off

December 29, 2013

A. Front Squat - work to a 1RM *since we missed this last week*
170lb 

+

Row 250m AFAP 55.5

rest 6 minutes

Row 500m AFAP 2:10

rest 8 minutes

Row 1000m AFAP 4:37

+

15 minutes of muscle up transition practice

December 28, 2013

Competitors Class (we may need to cut back weights and reps here)


Breakfast -- 2 boiled eggs  2 cups of coffee
Snack  -- 
Lunch -- 
Snack -- 
Dinner -- 

December 27, 2013

A. Strict Press - 7 @ 60%, 7 @ 60%, 7 @ 60% rest 2 minutes
50lbs 

B. Squat Snatch - 3 reps @ 65%, 3 reps @ 70%, 3 reps @ 75% *all singles*
70lbs; 75lbs 80lbs

C. Clean & Jerk - 3 reps @ 65%, 3 reps @ 70%, 3 reps @ 75%  *all singles*
80lbs; 85lbs;90lbs

+

7 TNG Power Cleans (choose a tough weight you can do UB)

7 TNG Box Jumps

20 second bike sprint

rest 5 minutes x 4

105lbs PC 
20"box 

Breakfast -- cup of Chex and 2 eggs; 2 cups of coffee

Snack -- raw zucchini and hummus

Lunch -- homemade chicken Masala

Snack -- dried fruit and nuts

Dinner --  chicken masala

December 26, 2013

12/26

A1. Back Squat - 10 @ 55%, 8 @ 60%, 8 @ 65%, 7 @ 70% rest 30 seconds
55% - 100lbs; 60% - 105lbs; 65% - 120lbs; 65% - 125lbs

A2. Strict Pullups - 4 x AMRAP rest 3 minutes
5;6;5;4 

+

3 rounds:

Run 400m

21 Wall Ball Shots *unbroken*

12 Pull-ups (you can kip these)
Round 1 --6:41
Round 2 -- 8:01 (side cramp) 
Round 3 -- 8:52 ( took slow cramp continued) 
 Total : 23:35.23

Breakfast -- 2 eggs 2 cups of coffee
Snack -- 2 handfuls of almonds 
Lunch -- chicken wrap
Snack -- kind bar
Dinner - chicken soup ; raw veggies

December 25, 2013

off

December 24, 2013

A1. Deadlift - 10 @ 55%, 8 @ 60%, 8 @ 65%, 7 @ 70% rest 30 seconds

A2. Ring Dips - 4 x 4-5 *unbroken* reps rest 2 minutes
55% 115lbs
60%125lbs
65%135lbs
70%145lbs
4 Ring Dips -- the last one out of the the last 2 sets were difficult.  I had to really kick up and push 
 

+

15 KB Swings 44#

10 Burpees

rest 60 seconds x 6

*keep track of each round time

Round 1 - 1:06
Round 2 - 1:29
Round 3 - 1:48
Round 4 - 1:44
Round 5 - 1:59 (had to blow my nose)
Round 6 - 1:37

Total Time: 9:49.39

I felt good with this wod really focused driving the KB with my hips and pushing my legs into the ground.  Tried to catch my breath during the burpees.

Breakfast  - 2 eggs w/ kale, spinach mix - 1 1/2 cups of coffee with coffeemate
Snack  - Avocado
Lunch - Pizza


 

December 23, 2013

off day

breakfast - wrap with peanut butter
snack - loeftover thai food chicken basil noodle
lunch - pizza
dinner - big bowl of raw kale, spinach mix, 2eggs and sweet potato, 1beer

December 22, 2013

1rm clean and jerk -121lbs
1 rm snatch   --100lbs ( 105lb a week ago at comp class)

+

7 rounds:

4 Power Cleans 115#

5 HSPU

6 Pistols

7 Wall Ball Shots 20#  

18:56

Back and rig  knees are sore and tight please no posterior work for Tuesday

Thanks.

December 21, 2013

Saturday comp Class

1RM Squat Clean 145lbs
AMRAP 4 mins @ 90% 7 attempts  2 successful 130lbs
15-10-9  burpee box jumps 53LB KB  8:12
10 squat clean thrusters, 20 HSPU, 30 t2b, 20 HSPU 10 squat clean thrusters -- 83 reps 105lbs

December 20, 2013

Rest day

May go to Danny's. Will post if I do.

Breakfast -- 1 egg/roast beef/1/2 english muffin & coffee
Snack -- banana with peanut butter & coffee
Lunch -- BAD, BAD Mexican Cheesiness ; )
Dinner --

December 19, 2013

For time:

Row 250m
15 Burpees
25 KB
Swings 44# *unbroken*
15 Burpees
Row 250m
*hit this
AFAP*
TIME: 5:40

Rest 15
minutes

For time:
30 Thrusters 45# *unbroken*
50 Burpees
TIME: 5:48

Breakfast -- 1 egg/Roastbeef/1/2 english muffin
Snack -- Medium Apple/Peanut Butter
Lunch -- 6in Meatball Sub with veggies and whole wheat bread
Snack -- chicken/veggies
Dinner -- 1/2 burger/steamed veggies

I was exhauseted today but I think it was due to getting caught up on sleep.  Had finals this week and this was my first day free of any school stress.

December 18, 2013

 A. Find 1RM - Deadlift 205lbs
 - rest exactly 10 minutes -

B. AMRAP@ 85% of A -- 175lbs 8 reps

C. 1 x Max Effort Pullups rest 3 minutes --17reps (did 10 straight butterfly, 3 butterfly, 2butterfly, 2 regular kipping)

 D. 1 x Max Effort HSPU rest 3 minutes --12reps (kipping)

E. 1 x Max Effort Ring Dips rest 3 minutes -- 7reps (crossfit style, shoulder to rings)

+

5 rounds:
5 Deadlifts 185# (Round 3 singles, Round 4 TNG, Round 5 singles)
10 Box Jumps 24” (jump is low to the box - tried to rebound off the floor but just not good at it)
Time: 9:13

 Breakfast -- 1egg/1/2 bagel; coffee with coffeemate creamer
Snack -- wheat tortilla w/peanut butter; 3/4 medium apple
Lunch -- White rice, chicken and vegetable stir fry
Dinner -- Spinach roll and pop tarts

I attached my fail attempt at 210lbs. And of course with my added grunts. ; )

December 17, 2013

A. Find 1RM - Back Squat -- #175lbs

- rest exactly 10 minutes -

B. AMRAP @ 85% of A - 140lbs - 8 reps last 2 knees buckled 

C. Find 1RM - Strict Press -- 80 lbs 

- rest exactly 10 minutes -

D. AMRAP @ 85% of C -- 65lbs - 7reps last one was an uneven push. The right side was last to raise

+

Row 250m AFAP --1:58; 2:13 (2 rows because did not time rest periods correctly)

rest 6 minutes

Row 500m AFAP-- 2::08;2:35

rest 8 minutes

Row 1000m AFAP -- 2:15

Food -- breakfast 2 eggs ham English muffin half; 2 cups of coffee with coffeemate dry creamer
Lunch -- grilled chx, grilled veggies, yellow rice
Snack --?2 tablespoons peanut butter and medium apple
Dinner -- 2 slices cheese pizza and glass of wine

Rougly 8-10 8oz glasses of water