Day 4 - 9

Day 4:

3 Position Snatch x5:

115# (high hang, mid thigh, just above knee)


Then,

"Jeremy"
21-15-9:
Overhead Squats (95#)
Burpees

4:14.


Day 5:

Heavy single Jerk:

185#x2  (Didn't work up to a true heavy single.  Stopped at 185# splits to not push my luck with the knees)

Front Squat 5x5:
245/225/225/225/225

Was going to do 245 for all sets, but the knees (and legs) were not feeling it.

Clean pull 3x3:

245#. 

Finished off with 5 rounds of:
1 tire flip (the heavy tire)
~200 m run

Rested while Tom did his flip and run.

Day 6:

"Griff"
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

11:02.  I forgot how much running backwards sucks.  Legs felt pretty drained.

Day 7:

Wendler Deadlift

345x5, 355x5, 385x10
Used the fatbar

15-12-9:
Fatbar deadlift (275#)
Wall facing HSPU's

8:48.  The wall facing HSPU's were tough!

Afternoon WODs:

Wendler Bench

145x5, 170x5, 195x12

150 Push ups for time.
*every time you have to rest in anything other than the starting push-up "plank" position, you have to run a 40yd sprint.

6:18. 

Day 8:

21-15-9:
Box jumps 24"
Power Snatch 75#
CTB pull-ups

6:34

Day 9:

5 Rounds:
15 Thrusters (95#)
15 Bar facing burpees

12:23

Day 3

5 Rounds:
15 supine ring rows
15 Bench press (155#)
15 Back Squats (225#)

28:59.

This was a lot of squats!  I paced this one out pretty slow, and did 5/5/5 on the squats the whole way untill the last round, where I did 8/7.  Didn't really push myself on the squats as to not strain the knees any more.  The bench was easy and did 10/5 the whole time. 

Day 2

Started up with Wendler again. 

Press

5x95
5x110
5+x125

Got 10 reps at 125#, after loading the wrong weight and doing 5 reps at 145#.

"Jackie"
1000m row
50 thrusters (45#)
30 Pull-ups

6:58.  Legs were pretty tired today after the bday WOD.  Pull-ups sucked, just couldn't hold onto the bar. 

Day 1

What better way to kick off the road to regionals, than with a Bday WOD.  Tom created this beast, and it was nasty!

For time:

1 mile run
29 Deadlifts (275#)
11 Muscle-ups
29 KB swings (70#)
11 Muscle-ups
29 Snatches (squat) (95#)
1 mile run

36:15

Completely ran out of gas and crashed on the Snatches.  Was able to do mostly 3 at a time, but took a lot of time resting in between.  The last run was painfully slow!

Road to Regionals

Wow, kind of gave up on this, ha. 

To get this kicked back off, I figured I'd keep track of my training for the NW Regionals. 

The idea for my programming for the next several weeks are as follows:

-Follow Mainsite, doing 3 on 1 off as best I can.
-Running work on one rest day.
-One rest day, (actual rest day)
-Incorporate strength work
-Incorporate additional Oly work
-Start with 2 a days

It's going to be a hell of a ride!

Friday 1/21/11:

AMRAP in 6 min.:
Muscle-ups

rest 2 min.

AMRAP in 6 min.:
Ring Handstand push-ups

23/20.

I was not feeling the MU's.  I think I was a lot more wrecked from "The Volkswagen" than I thought.


Saturday 1/22/11:

I had a CPAT in the am so I missed out on the sectionals training WOD.  I'm still giving my knees a little bit of a break so I did a little "core" work.

10 Wall climbs
20 GHD sit-ups
30 Good mornings (black band)
40 Toes to bar
30 Good mornings
20 GHD sit-ups
10 Wall climbs

10:39.

Fun little WOD.  Digging the wall climbs! 

Thursday 1/20/11:

Wendler Bench Press

90/110/135
5x145
5x165
5+x190  x10

"Volkswagen"
21-15-9 reps of:
BW bench press
Pull-ups

10:00.  185#. 

Not a good idea to do "The Volkswagen" after Wendler bench. 

Monday 1/17/11:

Snatch:  max for day

160#.

Snatch Pull: 3x3

185#.

5/3/1 Back squat:

120/150/180
5x 195
5x 225
5+x 255 

Stopped at 5 reps due to the knees flaring up.

5 Rounds:
20 GHD sit-ups
5 Push jerks

11:26 @165#.

Warmed up to 180# and was planning to use 185# but lowering the weight back down was hurting the knees too much so I went down to 165.  I still need to do a lot of work on my push jerks!


Tuesday 1/18/11:

5 rounds:

AMRAP in 3 min.:
Rope climbs, 15ft.

11/10/10/11

Only had time for 3 rounds before the 8:30 class, then squeezed in the fourth round right before the 9:30 class.  Didn't have time to get the fifth round in.  I'm going to attempt to hit this one again this week.

"Fran"

Yay "Fran"!!! 

Today was an awesome day at SRCF!!!  Tons of great energy, tons of PR's.  Thank you to everyone who stuck around, or showed up a little early to cheer us coaches on! 

"Fran"

21-15-9 reps of:
Thruster (95#/65#)
Pull-ups

3:23.

I haven't done Fran in a long time.  Last time I did Fran was at the Level 1 cert last Feb.  My time at the cert wasn't my all time best, and thankfully today was not nearly as painful as that cert. day.  I don't know what happened to my pull-ups on the 15's.  My grip completely failed and I practically fell off the bar.  I ended up having to break up my 9's as well.  At least the nice part about this is I know I can go sub 3 without too much extra work.  I would have been practically tied with Tom if I hadn't fallen off the bar.  When I came off the pull-up bar first after the 21's, I thought I had it locked down, but then my grip fell apart on the 15's.  I did all of the thrusters unbroken, with a slight pause in the 15's at rep 8. 

Catch Up

Time for a little catch up.

Friday 1/7/11

5 rounds:
4 Muscle-ups
7 burpee box jumps (30")
10 OH walking lunges, 45#

10:36.

Saturday 1/8/11

"Jackie"
1000m row
50 Thrusters, 45#
30 Pull-ups

6:45.

5 rounds:
10 wall climbs
10 Toes to bar
20 box jumps (24")

18:37.

Monday 1/10/10

"Baseline"

2 rounds:
400m run
40 squats
30 abmat sit-ups
20 push-ups
10 pull-ups

11:54 w/ 45# vest.

Weighted Pull-ups:

1-1-1-1-1-1-1

53/62/70/96/106/114/121.25

Tuesday 1/11/11

3 rounds:
6 muscle-ups
30 Wallballs, 20#
12 Handstand push-ups
15 power cleans, 135#

22:58.

Thursday 1/13/11

AMRAP in 15 min.:
Row 250m
25 push-ups

7 rds +90 meters.

Thursday 1/6/11:

Deadlift:

2-2-2-2-2-2-2-2-2-2

*rest 60 seconds between each lift.

405/425/425/430/435/435/435/435/440/435f



"Ab-dominator"

2 rds.
20 TTB
20 ABMAT situps
20 OH situps 35#

5:41.

The time component on the deadlifts made this strength work extremely tough.   My back was super tired at the end and I felt like I would have started to round too much on the last set so I stopped.  Felt good to lift heavy again though!  The ab WOD was an awesome little checkout.  OH sit-ups were different and tough.  The TTB on the second round was a bit of a rude awakening.  Went from 20 unbroken in the first round to struggling to get to 10 in second.

Tuesday 1/4/11:

I decided to follow mainsite for today and it happened to be a hero WOD.

"Nutts"
for time:
10 HSPU
15 Deadlifts (250#)
25 Box Jumps (30")
50 Pull-ups
100 Wallballs (20#)
200 Double Unders
400m Run w/ 45# plate

18:20. 

I shaved off over 4 minutes from the previous time I attempted "Nutts."  Kind of crazy, especially since I felt like I was moving pretty slow through it this time.  I felt like I took a ton of rest.  Broke the wallballs into 10 sets of 10.  I was able to get 70 double unders off the bat, then a couple sets of 40.  The HSPU's and deadlifts were easy.  I was finished with them at right around a minute.

Monday 1/3/11:

Mainsite WOD:

AMRAP in 20 min. of:
5 CTB pull-ups
10 Ring dips
15 OHS (95#)

9 rds +7 ring dips.

This was a hard WOD.  I was able to stay unbroken on the pull-ups and the OHS's.  Had to break the ring dips in round 8.  I should have broken the ring dips earlier to use it as rest for the OHS's.  I tried to keep pace with Tom.  Started off hanging with him, even pulled ahead once.  Had to take extra time to get ready for the OHS's to make sure I would get all 15 without setting the bar down. 

Friday  12/31:

"Isa-Grace"

30 Snatches (135#)
30 Clean & Jerks (135#)

16:07.  (10:11 for Isabel)

We all chose a WOD for new years, and I decided that I had to do Isabel.  I have never done it before, and I had been meaning to give it a go for some time.  I also wanted to do Isabel with full squat snatches.  I felt pretty good through the first few reps.  About half way through my legs started feeling the bottom to bottom tabata squats from Thursday.  It got pretty rough and slow towards the end. 


Saturday 1/1/11:

AMRAP in 20 min. of:
2 Ring handstand push-ups
6 Toes to bar
12 ft. Handstand walk

11 rounds.

Since we were all feeling out new years wods we wanted to do something with a gymnastic focus, and preferably with no legs involved.  I definitely need to work on the handstand walks more.  I tend to rush moving my hands before I'm even in a handstand, so I only move a couple steps each time. 

Tuesday 12/28:

3 Rounds:
500m Row
12 Muscle -ups

15:54 Rx.

This was a mainsite WOD from 2006.  Tough combo.  I'm still not a fan of doing muscle-ups through the ceiling since smashing my head on the ceiling that one time.

Thursday 12/30:

Again Faster WOD 12:

AMRAP in 10:16 (my time remaining):
6 HSPU
8 over the box jumps (24/20")
10 DB hang squat cleans (40#)

5 rds +2 db hang squat cleans

Made it through 3 rounds of HSPU's unbroken!  Stoked!  I got pretty disoriented between the HSPU's and the over the box jumps.  Last round of HSPU I tried to kip my final rep to finish and failed.  Tried to kip one more and failed again by coming off the wall.  Rested a bit, then did a normal one and finished the HSPU's.  Probably could have finished round 6 if I didn't fail that rep twice.

And if that wasn't enough. I hopped in the tabata bottom to bottom squats with the class. Held 18 the whole way.  That was tough.

Monday 12/27/10:

3 Rounds:
10 deadlifts
30 GHD sit-ups

6:25 @ 315#. 

I was pretty slow on the GHD's.  First round was unbroken, second round broke into 3 sets, third round was down to a few at a time.  Did the first two rounds of deads unbroken, was going to go unbroken on the third but at rep 7 got a nasty headache and decided to set the bar down and take some time to let the pounding stop.  Other than the headache, I felt pretty good going heavy on the deads. 

I'm currently working out a new training plan for the new year.  I'm in the process of assessing some weaknesses and trying to figure out a good mix of programming to hit everything. 

Thursday:

CF Total II

Clean, 1 rep
Bench press, 1 rep
OHS, 1 rep

Clean: 245/260f/255f/250f
Bench: 245/255f/250f
OHS: 185/195/210

Got my strength on with Tom and Moe.  Fun total even though my numbers weren't too great.  I did too many warmups on the cleans and then jumped a bit too high too fast.  I just wasn't feeling the bench, perhaps due to all the ring push-ups the day before...  The OHS's felt really heavy pretty early, but after a bit, and failing to lock out a few reps, things came together and hit a 10# PR.

Afterwards, I worked on a bunch of HSPU's.  Did a few max rep sets where I would do as many in a row real HSPU's and then start kipping to get a few more.  I'm hoping I can use this technique to get a few more reps out of the AMRAP for  AF's WOD 12.  

Tuesday:

One minute on, one minute off:


30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 1000 meter row.

 30/30/27/23/23. Tested this one out for Tom to see if it would be a good WOD for the box.  This was definitely a tough one!  My grip was completely shot at the third round.  Unbroken the first two rounds, then all hell broke loose once I had to set the KB down.  We changed the penalty a bit, and instead of rowing, we took the amount of reps I was short at the end (17) and then did that many HSPU's on parallettes.


"Ninja Kim"

3 Rds:

Row 30 calories
30 ring push-ups
30 Pistols, alternating
30 Double Unders

13:36.  Since I didn't get a chance to try out Kim's bday WOD, I decided today would be a good day.  After the KB swing fun from last night, I was feeling pretty beat up, so this WOD was perfect for today. 

20 rep Back Squat:

205#

AMRAP in 15 min. of:
5 Deadlifts (225#)
7 CTB Pull-ups
20 Double Unders

13 rds +1 CTB.  This was an awesome AMRAP!  I went unbroken on the CTB's through round 7 or 8.  Then I broke them into pretty much 4 and 3.  Once the CTB's started going, I switched my grip around more often, and went to mostly chin-up grip, or a more Amundson style pull-up.

After my 20 rep back squat, I played around a little bit with some snatch balances.  I haven't done these is a long time, so I didn't go too heavy.  More just getting used to them again.  I think it's just about time to start hitting the oly lifts again and getting back into the snatch more often...beep booooop.

Friday:

20 rep back squat:

200#.

"JT"
21-15-9 of:
HSPU
Ring dips
push-ups

16:57.  This one was rough.  I knew going in my HSPU's would be down to 2's or singles, but I wasn't expecting the push-ups to be so hard!  First set of push-ups I hit 3 or 4 and was like "HOLY CRAP!"  However, I did not scale this WOD by going to kipping HSPU's!

Saturday:

Team Squatch training:

"Nasty Girls"

3 rounds:
50 Squats
7 Muscle-ups
10 Hang power cleans (135#)

7:42.  This is a good WOD.  Went with Derek and Tom after the 10am class due to a ton of people showing up today.  I set up the low rings which affected my performance a lot.  I was able to do full turnout through the first 7 muscle-ups, but then in the second round I decided to abandon the turnout due to the fact that my knees were almost on the ground every time I would turnout.