December 29, 2015

Last night I was playing around in the gym and decided to go for a 1rm back squat. My pre-surgery bs was 200#. I got to 180# x2. Was pretty pleased with that! Right now most of my lifts are at 90% of what they were. After only 1 month back I feel on track. I am hoping in another month I can hit my old highs.

Tuesday

Did not feel like dragging the kids to the gym today, so I did this workout at home. First time doing deadlifts in 3 months and oh man they were TOUGH.

Bench- every 2:00 for 12:00 -- 55, 65, 75, 70, 70, 70
Bench 5 reps at 75% plus 5-15 unbroken T2B  knees to armpits 

Haven't done any benching since my surgery. These felt good, but shoulders were achy and making noise. Not cool. T2B is much better this week, but not quite ready for the regular form. Ab strength is still lacking a tad

TNG Deadlift-
70% x 36 reps --- 145# (old 1rm 220, new 200ish??)
6-12 reps per set --- 8,8,6,8,6
Do 15 bar facing burpees every time you break your set

These were freaking HEAVY. I estimated 145# should be about 70% of my newish 1rm, but forgot I haven't done these at all in months. Slowly made my way through them. 

Conditioning-

On a 15 minute clock
5 Rounds
5 Deadlifts 275/185   145#
10 Burpees
Right into
21-15-9
Box Jump 24/20
HSPU   strict pull up blue band -- +48 reps

Stuck with 145# for DL since those were heavy enough. Moved through the first part a little slower. Finished with 5:30 to spare. Got through 48 extra reps

December 28, 2015

Missed recording a few workouts last week. Well actually only 2 since it was the week of Christmas and I was a little lazy. This week I am back on track!

MONDAY-
WEIGHTLIFTING
On a 15 minute timer

3 rounds for time 
6 TNG Power Clean and Jerk 135/95 ---- 55#
10 T2B (knees to armpits) -- 5:49
With remaining time find 1rm squat G2O( in other words... Clean and jerk) -- 100# new PR (pre surgery was 110#, so getting close)

STRENGTH-
BACK SQUAT
On 3:00 for 5 rounds
6 reps @ 75% plus 10 C2B Pullups

130#, ring rows. Squats felt good. Could have done 135, maybe 140.

CONDITIONING-
12 Minute Cap
9-7-5
Muscle up (did 9 pull ups blue band, 9 ring rows, 18 box dips for 1st round. ETC)
Squat snatch 135/95  55# (started off shaky, but were then solid)
With any remaining time complete an AMRAP of
15 Power Clean
20 Pistols

Felt good today. My right shoulder is achy, so I was using less weight on the repetitive overhead movements. Squats felt really good. Starting PT on my shoulder. Need to fix that ASAP. Still, happy with the way I am coming back. I can do a few kipping pull ups now and a few toes to bar, so progress is happening slowly. 

December 18, 2015

It is amazing how quickly I am getting back in the swing of things. Feeling great today!!

Weightlifting-
Every :75 for 10 rounds Clean and Jerk
Start around 65%  -- 95#

Started at 55# and build up. I have not cleaned more than 70ish # since my surgery, so I was happy with this. My old 1rm was 100#, so I am not far off. I think in a few weeks I will be there! 

Strength- 
5 min AMRAP
Back squat @ 80% -- 37 reps @ 125#. This felt heavy for me, but I still LOVE squats
5 min AMRAP
Press @ 70% -- 31 reps @ 45 lbs. Bar overhead movements are def my least favorite (hello thrusters). My shoulders are achy and hurt, but felt ok today. 

Conditioning-
Squat clean Grace (135/95 RX) )(65#) 6:33

These were squat cleans to overhead. Used a combo of thrusters and jerks. Took a 30 sec break to deal with a crying little lady

December 16, 2015

Long time, no posts! I had surgery on Sept 29th and took 2 full months off from the gym to recover. It was a LONG .... SLOW... recovery. I had a tummy tuck to correct a large abdominal separation (four kids and one 9.5 lb baby!) and a beast lift as a bonus.  After four kids and nursing for over 8 years, I was ready!

My original goal was to get back in the Crossfit gym after 2 months off, or right after Thanksgiving. The week before Thanksgiving I wondered if I would EVER be able to workout again and I couldn't even hang from the pull up bar without pain. Still I started back on schedule November 30th and it actually felt good. Most exercises felt strange, but were possible. No toes to bar or strict pull ups yet though. The first week I could only hang from the bar, but now I can do a few kipping pull ups. The first week I was only squatting maybe 65-75# in the FS (old PR was about 155#), but this week I got a 130 1 rep max. Progress is being made. Slow, steady, lots of patience.

WEIGHTLIFTING

EMOM 12
3 Burpees
1 Snatch
Max that snatch out! ---- 70#

Did I mention I hate snatches. I have been taking it easiest on these as I get back into the swing of things. Started today at 45#. Got up to 65# and those were solid. 70 happened, but was ugly.

STRENGTH-
Front squat 1@10 --- 130#

Really happy with these today!! My old 1rm for FS was 155 ish. Last week over 100 felt tough, so I was happy today. I may try to establish a new 1rm for my back squat too. Having goals and seeing progress really helps.

Conditioning-
12 min AMRAP
150 WB 20/14 10/9
90 DU
30 MU   ---- 170 RX!

Well I used the 14lb wall ball for the first time since my surgery. Felt heavy, but I was ready. My goal was to just finish the wall balls RX and I even got some DU in. Making progress is nice! It is REALLY hard seeing everyone else progress so quickly (like my hubby who hit multiple PRs this week!), but I know I just need to stick with it and stay motivated.

September 22, 2015

Tuesday

Bench- 8@10 2 drop sets (10%)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75, 65#x2

Shoulder was not loving these today. Kept the weight a tad lighter. 

Deadlift-
70%x 35 reps
5-8 reps per set
Rest :90 between sets

160#

8,6,6,8,7

These felt really strong today. I'm sure my 1rm has gone up by now. Last time was 220# is May. I have figured it must have gone up by at least 5#, so I use 225 and then round up.

Conditioning-

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 power snatches cleans 75/55 -- 75#

200 reps exactly

Snatches are a no go with the shoulder so I did power cleans (no squat). They felt tough today. These were all single reps with quick turn around. DU were on today! I am working on technique and can see a difference already. They were fast today with 10-20 at a time.

September 21, 2015

Last week of workouts before my surgery! It is going to be ROUGH not being able to Crossfit for at least 2 months. Worth it in the end though.

My shoulder has been achy all weekend. Haven't worked out since Wednesday though, so not sure why. Maybe the cortisone hasn't fully kicked in. Normally OHS don't hurt much, but today they hurt the shoulder bad my the midway point.

Monday

WEIGHTLIFTING-
SNATCH Squat Clean - Triples on :90 for 6 rounds. Starting @ 65% and building to max Triple

subbed the snatch out since those hurt my shoulder. Cleans felt nice and solid! Probably should have started 5# heavier

70, 75, 80, 85, 90, 95

STRENGTH-
BACK SQUAT 6@8, plus 3 down sets (repeat). Rest up to :90 sec between sets. 
Couple each down set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

125# x4 : Knees and hips felt a little achy today. These were still pretty good because I just like squats :)

CONDITIONING-
100 OHS 95/65 for time

Each time the bar is put down, Run one lap.
20min cap

11:43 RX

35, 25, 20, 20 - 3 rounds 400m

My shoulder did not like these after the first set. I am glad I made a rep plan ahead of time

September 16, 2015

Wednesday

Push Press- 5@7,5@8,5@9 plus 2 drop sets (5%)

65, 70, 75, 70x2

These felt ok. Shoulder not loving the overhead movements.

Front squat-5@7, 5@8, 5@9 + 2 drop sets (5%) on 1:30
Couple the drop sets with 60% of max muscle ups from the beginning of this cycle.

95, 105, 115, 105x2

Man these felt heavy today! Should have been able to get more weight on there, but they were still solid

Conditioning-
3 rounds for time
70 Double Under
60 Wallball 20/14 10/9  Air squats with wall ball
50 Walking Lunge

21:53

DU were terrible today! Trying to learn some better techniques for next time. 

Shoulder is feeling alright today. Took it east on the push presses though and modified the wall balls to just air squats holding the wall ball. That's a lot of over head motion otherwise!

September 15, 2015

Tuesday

Saw the Dr today for my shoulder. X-rays were taken, but didn't show anything, not surprising.  He did a bunch of mobility tests and asked about my pain levels to pin point the problem. The Dr. believes it is my labrum. In my limited knowledge the labrum connects the two main parts of the shoulder together. My choices were to get an MRI and see what that shows or start PT and hope we can eliminate the pain that way. The good news is that my shoulder muscles were very strong, and he actually thought I had good mobility. The Dr. said that would be helpful in rehabbing the area.  He believes I will be able to build up more muscles around the pain over time and the pain will go away. In the meantime I got a cortisone shot to give some relief and get on the right track for my surgery in 2w. I don't want to be dealing with shoulder/neck pain on top of  the other pain! I go back in a week for a rehab eval and a few days later for my first session. Hopefully that will get me off to a good start as I recover from my surgery and I will be able complete exercises at home. 

WOD for 2015-09-15: 3 Rds
Bench- 10@10 2 drop sets (10%)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75#, 65, 65

Holding back a tad on these today. I could have hit 80 or maybe 85 with a better shoulder!

Deadlift- 
65%x 40 reps
6-10 reps per set. Rest :90

150# 4 sets of 10

Pushed it on these today. Def tough, but felt good. My 1 rep max 3 months ago was 220#, so 65% would be 143. I decided to go with 150. Pretty sure my 1 rep max has increased in the last few months. 

Conditioning-
3 rounds for reps
1 min Cal Row
1 min KB Swing 32/24 35#
1 min Burpee
1 min rest

137 (not RX 35# KB) - not pushing the shoulder right now.

September 14, 2015

My shoulder is being terrible. All weekend I was in a ton of pain. The shoulder pain has spread to my collar bone and up the side of my neck. Lots of rest and heat this weekend. Going to sports medicine tomorrow and hoping they will give me a cortisone shot so I can relax. Of course then I will actually have to stop pushing this injury and take it seriously easy. We shall see what they say.

Monday

WEIGHTLIFTING-
Find a max for the complex of Clean, Clean with 2 sec pause at knee, Hang Clean- Jerk- Jerk- 6 attempts On :90 Start with 60%... Add 5-8% each successful set.

These were all full clean (squat cleans). Squats and cleans felt great. Jerks were hurting my shoulder, so I just stuck with a low weight and at least went through the cycle. Stopped at 75# because it did not feel good on the shoulder at all.

60, 65, 70, 75#x3

STRENGTH-
BACK SQUAT 3@7,3@8,3@9, plus 2 drop set (5%). Rest up to :90 sec between sets.
Couple each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

Back squats felt nice. I have been focusing  on not killing myself with weight every time (for a 7 or 8 intensity level) but with getting extra low and making these deep, clean, and not "sticky". They are looking and feeling good! Def getting stronger!

135, 145, 155, 145x2

HSPU suprisingly don't hurt my shoulder much. I did sets of 6-7 with ease. 

CONDITIONING-
5 rounds
10 OHS 115/75
10 C2B Pull-ups
Run 1 lap

RX 18:35

Tore both hands and was hurting, but am happy I can RX a workout like this!! I love OHS workouts and actually having CTB makes me :-)

September 9, 2015

Wednesday

Push Press-3@8 plus 4 down sets (repeat)

85, 75# x4

lighter on these today, trying to take it a little easy on the shoulder

Back squat-5@7, 5@8, 5@9 + 2 drop sets (5%) on 1:30Couple the drop sets with 65% of max muscle ups from the beginning of this cycle.

125, 135, 145, 135x2

probably could have gone a little heavier today. These were nice, low, and solid though and still felt tough. 

Working on muscle ups. I mostly have the hips high in the air part down, but the next step seems so impossible right now

Conditioning-

Cooper test

Run for max distance in 12 min

7.5 laps

September 8, 2015

Tuesday

Bench- 2@8, 2@9 plus 3 drop sets (5%)
In between your drop sets do 65% of your max T2B set from the beginning of this cycle.

90, 95, 90, 90, 90

Toes to bar are feeling smoother.

Deadlift- 

12 reps @ 85%
2-4 reps per set. Rest :90

3 sets of 4 at 185#. These felt tough, but nice. I one rep max was 220# a few months ago, but I bet I could go higher now.

Conditioning-
18 rounds of
:30 sec on :10 sec off
Alternating between
Power Snatch 135/95
Thruster
Deadlift

148, not RX

Yeah. I haven't been doing thrusters because my shoulder has been off for a while. I rest it, then re aggravate it often. Thrusters are the worst. I WAS going to try to RX this today and only get 1-2 thrusters during that round, but the snatch was a serious issue. Missed the snatch at 95 (which is a big stretch for me honestly). I have maybe hit a hang snatch at that weight like 1x. I don't know what I was thinking. Anyhow, started at 95#. Kept dropping weight till I was down to 65 frigging # for the stupid snatch. I was so off today. Even at 65# my snatch was ugly. BLAH. At least the DL felt light and were fast. BLAH. Booking an appointment with sports medicine ASAP. 

September 7, 2015

Monday

Today we were feeling a little lazy to drag all the kids to the gym for the tough hero WOD, so we decided to work on some lifts at home. My back squat 1 rm has been 185# and I was really hoping to hit 200# before my surgery at the end of the month. Well today I did it!! Built quickly to 175#, then by 5# nice and slow. 185 felt good and strong. 190 was weird, but okay. 195 felt pretty terrible, but I did it. 200 was seriously sticky in the middle, but I got it! Tried 205 (even though mentally I was done). Got stuck in the bottom and could not move, like at all. I freaked out and my hubby had to rescue me. HA. Let's just focus on my 15# increase and new 1 rm :-)

Also worked on some muscle up swinging etc. Would love to get one in the next few weeks, but my form is def lacking right now.

September 4, 2015

Friday

Clean and jerk- heavy single in 10 min -- 110#

Cleaned 115# for the first time ever, but failed on the overhead12 minutes to complete- BACK SQUAT 10@10 --- 135, 140#
10 min to complete -PRESS- 10@10 2 drop sets (10%) - played with 55#, but skipped due to right shoulder

CONDITIONING-
27-21-15-9
Calorie row
Thruster 95/65 Front squats (shoulder pain)

11:42

September 2, 2015

Wednesday

Push Press- 5@7,5@8,5@9 plus 2 drop sets (5%)

75, 80, 85, 80, 80, 80

Shoulder was achy, so I held back a bit on the presses and focused on good form. 

Front squat-5@7, 5@8, 5@9 + 2 drop sets (5%) on 1:30

115, 120, 125, 120, 120, 120

Squats felt heavy today. Legs were really sore. These still felt strong thoughCouple the drop sets with 60% of max muscle ups from the beginning of this cycle.

Conditioning-
12 min AMRAP
Ascending ladder starting with a round of 5
5-6-7-8......
Wall balls
Burpees
20 double unders between each round

101 RX (through the 11 wall balls)

This was exhausting! Those DU kept tripping my up and breaking any sort of grrove I was getting into. Glad I at least broke 100.

September 1, 2015

Tuesday

Plans to go the the gym changed after the husband slept through his 5am alarm. We decided to workout together at home instead of making two individual back to back trips to the gym (to avoid brining the kids). Followed the strength portion, but modified the conditioning. My shoulder is still aching from the 150 kbs last week. It was freaking miserable! I really hate having to modify workouts, but it's not going to work when my shoulder achs all.day. and gets in the way of everyday activities.

Bench- 5@8 plus 3 down sets
(Repeat)
In between your drop sets do 60% of your max T2B set from the beginning of this cycle.

75#, 70 for down sets. These felt heavy today! 

Good news though, finally learned to get a few toes to bar without extra swing/kip

Deadlift- 
24reps @ 75%
4-6 reps per set. Rest :90

165#, sets of 5, last 4. These felt heavy, but good. I like deadlifts

Conditioning-
Run 1 lap
50 swings 32/24
Run 2 laps
50 swings
Run 1 lap
50 swings

Conditioning-

Row 500 m

50 double unders

Run 800 m

50 box jumps 24"

Row 500 m

50 double unders

17:38

August 31, 2015

Monday

WEIGHTLIFTING-
Find a max for the complex of Snatch, Snatch with 2 sec pause at knee, Hang Snatch- 6 attempts On :90 Start with 60%... Add 5-8% each successful set.

55, 60, 65, 70, 70, 70

Feeling super weak today. My snatches were just not working strong. The 65 set felt really great, than 70 felt terrible. I stayed there and worked on form. I think my achy shoulders are getting to me too. 

STRENGTH-
BACK SQUAT 5@8,3@8, plus 3 down set (repeat). Rest up to :90 sec between sets. 
Couple each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

135, 155, 155, 155, 155

Back squats felt good today! I def hit my sets right at the "8" workload mark so that made me happy. Plus I just like squats. 

CONDITIONING-
27-21-15-9
OHS 95/65
Run 1 lap between each round of OHS

10:37 RX

A little nervous about this one, but turns out I did really well. Best female time in the gym today, whoot! I will take it since tomorrow is sure to be something I am terrible at!

Squats felt light actually, I was most just focused on control and breathing. I did all the sets unbroken, that was good! The idea of putting the bar down and having to pick it back up was way worse than the idea of just holding on a little longer. Pretty thankful for all the training on OHS in the last year because they have improved tremendously! 

August 26, 2015

Wednesday

Rest day tomorrow !!! :-) (might be super sore and pretty excited about that!)

Push Press- 1@8,1@9,3@9 plus 2 drop sets (5%)

90#, 100, 90, 85x2

Def happy with these today. My max C&J was 100#, (maybe did 105 like 1x), so getting 100 on a press today without much trouble makes me happy.

Front squat-1@8, 1@9, 3@9 + 2 drop sets (5%) on 1:30

Couple the drop sets with 60% of max muscle ups from the beginning of this cycle.

Front squats weren't feeling 100% today due to sore hamstrings from the deadlifts yesterday. Felt like I should have been using more weight, but it was not happening. No energy today!

125#, 140, 130, 120x2

I am really trying to work on my muscle ups. Right now I am focusing on getting a good swing with hips UP. I would LOVE to get 1 muscle up before my surgery in a month. That and hitting the 200# mark on a back squat would make me happy

Conditioning- 4 rounds
3:00 Rounds
Run 1 lap
Max deadlifts with 225/155
Rest 1 min
Run 1 lap
Max wall balls
Rest 1 min

59 reps RX

Heard this wasn't too bad, but it sorta sucked. I could barely crank out any DL, they felt so heavy! Happy I did RX though. Seems like yesterday when I could almost never RX a workout and now it is happening most of the time. Progress is slow, but steady :-)

August 25, 2015

Tuesday
Bench- 2@8, 2@9, 5@9 plus 2 drop sets (5% )
80, 85, 75, 70 x2
These felt alright. Not very strong benching and haven't done any for a while.
In between each set do 60% of your max T2B set from the beginning of this cycle.

Deadlift-
30 reps @ 70%
4-8 reps per set. Rest :90
155# 6 reps x5 sets
These felt tough, but good.

Conditioning-
For time
150 KB swings 32/24 - 35#
EMOM 5 Burpees
14:48
I have no idea how any normal-ish chic could swing a 53# KB that many time. Used the 35# and it was STILL freaking miserable! After the first few sets I was barely able to get 10 in each minute. Blah. My right shoulder is acting up something serious after those too. 

August 24, 2015

Started at our new Crossfit gym beginning of this month. New workouts are killer! Between vacation and extra recovery days I am still trying to get in the swing of things. Lots of new info to translate for the WOD of the day. Squat cleans are now called full cleans, same with snatches. We squat on most of those type of lifts. Starting to get in the groove now finally.

We have been doing a LOT of OHS lately. We are on week four of a cycle. Fine by me since I am sorta good at those thanks to lots of previous programming :-)

Monday

WEIGHTLIFTING-
Find a max for the complex of Clean with 2 sec pause at knee , Low Hang Clean, High Hang Clean, Jerk, Jerk - 5 attempts On 2:00 Start with 60%... Add 5-8% each successful set.

55, 65, 80, 90, 100

My old C&J Max  was 100, so I was happy with how these went today

STRENGTH-

BACK SQUAT 1@8,1@9,3@9,plus 2 drop set (5%). Rest up to :90 sec between sets. 

155, 175, 165, 160, 160

These felt good today. Happy with my back squats lately. Nice and low and strong! I am REALLY hoping I can get a 1 rep max over 200 in the near future. 

Couple the 1@9, 3@9, and each drop set with 45-55% of your max set of hspu from the beginning of this cycle. ( alternatively do KB presses for sets of 12-15)

I have been trying to learn kipping hand stand push ups. I got pretty used to strict. Now I have been doing 4-6 strict and a few kipping to get used to those.

CONDITIONING-
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Everyone will be doing this for a minimum of 12 minutes... If you do not make the time cap before the 3rd round or under... Treat this as a 12 minute ascending AMRAP...

So I decided to try and RX this today. I have only down cheat to bar pull ups like 1 or 2 times months ago. I managed to get 76 reps RX before I failed to finish in the time frame on the last set of round two. I got 116 reps in the 12 min time cap. Pretty psyched I did 58 ctb pull ups today. Almost all of them were nice and pretty too! 

Def making progress! A lot of days I feel like I am getting no where. Love having those days when things click and you can actually see all the hard work coming together!

July 21, 2015

Tue

5 min easy row

+

Row 750

1 min rest

x5

(first 150m of each set "all out")

+

5 min easy row

3:40, 3:23, 3:28, 3:32, 3:28

We modified a bit so we could row back and forth. My rests were longer between 2:40-3:00. Pushing it hard though each time and the heat was ROUGH. 

July 20, 2015

Monday

A. Back Squat. 6, 4, 2, 2, 4, 6. 2-3 min rests.

135, 155, 170, 180, 160, 150

+

6 sets

10 Jumping Back Squats unbroken / fast (65-75#)

200m run hard

2 min rest

1:06, 1:04, 1:07, 1:06, 1:08, 1:05

Back squats felt good. The second rep of the 2 @ 180# JUST happened. Back squats and run were fast and tiring. Kept good pace on those. 

July 18, 2015

Saturday

15 min EMOM

min1- 5 Strict Pull Ups

min2- 10 box bench jump overs 20"

min3- 10 Sumo Deadlift 75#+

+

15 min EMOM

min1- 5 DB push press per arm (neutral grip) 25#

min2- 30 Double Unders (40 secs max)

min3- 10 Cal Row

Box jump over still freak me out too much, so I went over the bench nice and high. Everything else was fine. Good and tired!

July 15, 2015

Wednesday

A1. Strict Neutral Grip Pull Up (rings). 4-6. 1 min rest.
A2. Single Arm Neutral Grip DB Bench Press. 6-8 per arm. 1 min between arms. 1 min rest. x4 - 20, 25#
B1. Wall Facing HS Hold. 30 secs unbroken. 1 min rest.
B2. Face Down Chinese Plank. 30 sec unbroken. 1 min rest. x4
+
Row 750m
1 min rest
x4
3:28, 3:30, 3:32, 3:30
(first 100m of each set "all out" and then the rest "moderate" but not "easy".)

B1. tops of feet & nose on wall, toes reach towards ceiling, but hip stays off wall
B2. https://www.youtube.com/watch?v=jwv7C5bnvQo (starts at about a minute... hollow body

My shoulder/collar bone were hurting some today. Everything was good. Plank was strange at first. Handstands hurt my shoulder, but I found a better position with arms that made it ok for the 30 sec. The row was def tough. I was below 2:00 for the first 100, then tried to stay below 2:30 for the rest. 

July 14, 2015

Tuesday

#2

Run 5 min easy

+

Run 400m hard

2 min rest

x8

(5 min between 4 and 5)

+

Run 5 min easy

1:32, 1:30, 1:32, 1:30, 1:34, 1:36, 1:40, 1:28

First half felt good, second half exhausting!

July 13, 2015

Monday

#1

A1. Kang Squat. 4-5 reps. 1 min rest -- 65, 75x2

A2. Russian Step @ 21x0. 8-10 per side. 1 min rest. x3 - 10# db each side

+

20 min EMOM

odd- 2 Power Clean 85-95# -- 10@ 85#, 10@ 90#

even- 2 Squat Clean 85-95#

+

B1. Sumo Deadlift 65-75ish# @ 1010. 15-20 reps 1 min rest. - 65, 70x2

B2. Natural Knee Extension. 12-15 reps. 1 min rest. x3

B1. knees out out out, don't let knees come forward over heels at all on the way down or up, shoulders down and back, 

B2. https://www.youtube.com/watch?v=Ps8nQKHB1q4 (think knee through shoulder stays in a "straight line")

Kang squats felt a bit stiff, but ok. Step ups were fine and effective with the slower down tempo. Cleans were all nice today! Shoulder/collar bone still a bit achy, so I didn't push the weight. Form was really nice. Sumo deadlifts were knee to me and felt a bit awkward. Shifting of feet and knees a bit. I could feel the burn in my butt and hamstrings big time, so I think I was doing them right!

July 10, 2015

Friday

https://www.youtube.com/watch?v=IG1UOF2lark

A. Back Squat. 5, 3, 1, 3, 5. 3 min rests. -- 155, 170, 185, 175, 155

B. BB Front Foot Elevated Split Squats @ 31x1. 8-10. 60 sec between legs. x 4 per leg. -- 55

C1. Pistol Practice / Rolling Pistols / Pistols on Box / etc. Practice for as long as you want.

C2. Seated DB/KB Farmer's Hold (head to ceiling, stomach tight / ribcage down, shoulders down n back). 1 min unbroken. rest as needed. x3 -- 44/53#

+

5-10+ min easy row/run/jump rope

For B, have bar on your back, and elevate front foot about 3ish inches (stand on a plate or something sturdy you can set up).  I attached a vid.  

Back squats were JUST happening at those weights, but still felt good. Lower body isn't 100%, still sore from other workouts. Those split squats were ROUGH. Maybe I should have just used the bar. Pistols practice felt stiff. Worked those on the box, leg just down maybe slightly in front. 

July 9, 2015

Thursday

A. Power Clean. 1 on the min, start at 55# and add 5# every minute until failure.

55-110#

+

22 min EMOM

odd- 10 Deadlift unbroken 135-155# - 135

even- 20-30 sec unbroken hollow body hold - 30 sec

Cleans felt pretty good. I missed 100 twice because I wasn't getting my elbows up, but kepy going and got to 110. Can/should I be squatting down to get the heavier weights on these? Whenever I get over 100# I start jumping my legs wider than they should be. The EMOM was rough! Just wore me out. Focused on good DL form though

July 8, 2015

Wednesday

Row 500m @ moderately high effort  -- 2:05, 2:15, 2:13, 2:14

3 min rest

x4

+

Run 400m @ moderately high effort -- 1:55, 1:55, 1:50, 1:53, 1:50

2 min rest

x5

+

Row 10 5 min easy

Exhausted today! Seriously took ALL my motivation to do this, blah. Rows felt rough. My quads were just not working after Monday. Felt better on the runs. Only rowed for 5 min at the end because my shoulder was starting to act up.

July 6, 2015

Monday

50 Front Squats 100# (no rack) -- (15, 10, 10, 8, 7) (around 7 min)

25 Strict Pull Ups

50 Burpee Box Jumps 20"

25 Pull Ups

23:05

So I was super nervous for this. Thought it would take my 1.5 hours and be nearly impossible. Def tough, but not too miserable. Actually felt strong on the squats. I did those a bit slower because I was worried about going too fast, dropping, and losing momentum. Right shoulder did not like those after the halfway mark. Pull ups were eh, but still at least 2 at a time. Box jumps were slow and steady. Last pull ups were quick. Even able to string some together. Those felt easy after the other stuff!

July 4th!

Saturday

4 rounds for time

400m run

15 kbs 53#

15 burpees

19:31

Sore and stiff today, but trying to knock this out! Run was fine. KBS felt heavier than usuaul, broke into two sets. 

July 3, 2015

Friday

#1

A1. OHS. 15 unbroken reps 65#. rest as needed.

A2. Seated DB/KB Farmers Hold Heavy (53#ish per arm). 1 min unbroken. rest as needed.

A3. Freestanding Handstand Hold. 2 min practice. rest as needed.

A4. Toes to Bar. Accumulate 10-15 good reps, trying to eliminate extra swinging. rest as needed. x3-4

for A2... shoulders down and back... press butt down and get head to ceiling... long torso... and just hold that for a minute straight.

OHS felt stiff at first, but better after the first set. Only had 1 53# KB, so used a 44# on the other side and switched. Those were ok, def tough. Handstand holds are not my best. Longest hold was maybe 4 sec. I can feel my lack of core strength on those big time. Toes to bar continue to frustrate me. I watched some videos on these. I have less swing now which is a slight improvement, but I still pause a tad between each rep most of the time. I think I am over thinking those and need to pick up speed. 

July 1, 2015

Wednesday

Row 5 min easy
+
Row 2000m @ 2:04 pace or less. rest 30 sec if over
+
RUN 5 min

Pretty exhausted today. Had to rest about 8 times during the long row because I kept going over a tad. 

June 30, 2015

Tuesday

A. Squat Clean 100# or more. 7-10 singles. rest as needed. 100# x3, 105, 100x5

+

20 min EMOM

odd- 10 Wall Balls 9ft -- unbroken, 15-20 sec

even- 5 Burpee Box Jump 20" -- 25-30 sec

Felt extra stiff today, especially the right shoulder. Squat cleans felt alright. I have been watching some technique videos on these lately. A few tips seemed to help. Right shoulder was really achy, so lots of stretching between reps. Had some really pretty reps and some just happening ones. Felt like I should have been able to get some at 105 and even 110, but after 1 rep of 105# I could not get another at that weight. EMOM felt challenging, but good. Felt strong there!

June 26, 2015

Friday

A1. Push Up. AMRAP in 60 sec. 60 sec rest.

A2. Rear Foot Elevated Split Squat Jumps. AMSAP in 30 sec. 60 sec rest.

A3. Rear Foot Elevated Split Squat Jumps. AMSAP in 30 sec (other leg). 60 sec rest.

A4. Hollow Rock. AMSAP accumulated in 60 sec. 60 sec rest.

A5. Forward and Back Walking Lunge. AMRAP in 60 sec. 60 sec rest. x3-4

4 rounds,  didn't tracks totals since I was trying to get this done quickly.   Rested only 30 seconds between each exercise and one minute between each round.  Everything was fine. Split squats not nearly as quick as the video though! Hollow rock unbroken 

June 24, 2015

Wednesday

Row 1:20 @ 2:12 or less

40 sec rest

x10

(Rest an additional minute [or more] between 5 and 6)

I was keeping good pace today. Between 2:08-2:12 most of the time. Def tough though, especially last 30 sec. Took a 1 min rest between 5/6 and then 6/7 since I was falling off pace to 2:15-2:20. Then the kids let the dog out after round 7 and we had a 10 min chase around the neighborhood. When I came back I rower for 2 more minutes around 2:30, but was just over it at that point. 

June 23, 2015

Tuesday

23-Jun

A. Deadlift. Build to a tough 1. 1rm IF "feeling" it. -- 125, 155, 175, 185, 195, 200

B. Power Clean 95#. 30 for time. -- 8:52 (ugh!)

+

10 rounds

4 strict pull up

12 ring push up

17:37 (double ugh!)

Don't know what the hell was going on today, but I felt like I was moving in slow motion. Deadlifts felt so heavy. No idea how I hit 220# only a month ago. Power cleans were SLOW, but steady. Each one just had to be very deliberate because I was exhausted. I picked up the pace on the second half. My chest was burning on those ring push ups form the beginning.

June 22, 2015

Monday

20-Jun

50 Calorie Row

100 Double Unders

50 Burpees

100 Double Unders

50 Calorie Row

22:52

No issues except exhaustion! First row was about 30 sec faster than the last. DU are more fun with my new rope 

June 20, 2015

Saturday

A. Toes to Bar Practice. 30-50+ reps, working on eliminating the extra tiny kip between reps

B. Strict Single Arm DB press. 6-8 per arm. rest 1 min between arms. x 5 per arm. (palm facing ear)

20#, 20, 25x3

C1. Ring Dip Eccentric @ 33A1. 3-4 reps. 2 min rest.

C2. Bent Over Row. 4-6 reps. 2 min rest. x4 -- 65, 65, 75, 75#

D. OHS 65#. 1 set max reps. -- 27

For c1, 1 sec at the top, 3 sec negative, 3 sec at the bottom (bicep to ring), stand up and go to the next one.  Add weight as/if needed.

Toes to bar were ok. They were strong individually, but I was only able to string 2 together a few times. DB presses were fine, felt strong on those. Ring dips were tough. My right shoulder doesn't like those. The rows felt awkward, but not terrible. I was excited for the OHS. Legs were sore and a bit stiff from yesterday, but felt fine. It was my shoulders and wrists that were done at 27 reps. 

June 19, 2015

Friday

17-Jun

A. Squat Clean. Build to a tough 1 or a 1rm  -- 55, 85, 90, 95, 100, 105, 110#

B. Front Squat. Build to a 2rm. -- 105, 115, 125, 135, 140, 145

C1. Front Squat 105100# (from floor). 10 for time. 1 min rest. -- 32 sec, 41, 34

C2. Deadlift 125#. 15 for time. 2 min rest. x3 -- 44, 39, 47 sec

Pretty frustrated today. The squat cleans started off strong. I like knee sleeves, def feel the difference! After 100#, legs got a little bit sloppy. I can get the bar up where to needs to be, but struggle with simultaneously getting elbows and chest up fast and getting under the bar. I was ready for those front squats. Really hoping to hit 150. But they felt heavy and the first rep of 145 wasn't even happening. Could not clean the bar at 105# from the floor. 100# happened fine and those squats were nice. Deadlifts were fine. 

June 17, 2015

Wednesday

3 min AMRAP @100% or 5 rounds @ 100%..., whichever comes second  -- 6:52

6 burpees

30 double unders

+

Row 90 sec @ 2:10 (OR LESS) pace

Row 30 sec easy

x9

(walk rest an additional 30 sec between 3/4, 6/7)

IFFFFF you are dropping off pace, rest as needed to recovery and adjust the 2:10 if you HAVE to.  The goal is to maintain a "tough" pace... if 2:10 is TOO tough, then add a few secs... if it is TOO EASY... push it a little harder.

So feeling pretty crappy today. Yesterday I was SUPER sore, so I decided to rest. Thought I was ok today, but no energy. Figured it was just me, but two of the kids have been complaining they don't feel well.

Anyhow, my DU were off today. Def took me more than 3 min to finish the first part, like way more. :( The row was rough. I kept below 2:10 for he first two rounds, but then started creeping above. I did half of the 90 sec below 2:10 and the rest below 2:15 for the most part. A few extra 10 sec rests too. The last two sets I was just trying to not die. 

Def not a great day for me.

June 15, 2015

Monday

#3

A. Deficit Clean Grip Deadlift @ 22x1. 2-3 reps. 2 min rest. x5 -- 105, 125, 140, 155, 165

B. Power Clean. 2 TnG reps every 45 secs x 12 sets. Tryyyy to be all 95 or above. -- 95#

C1. Strict Pull Up. AMRAP in 1 min. 1 min rest. -- 9, 7, 7, 6, 7

C2. Ring Push Up. AMRAP in 1 min. 2 min rest. x5 -- 21, 20, 18, 19, 19

Felt pretty good today despite not getting enough sleep after binging on Orange is the New Black :) Deadlifts felt good. Last two sets were 2 reps, rest were 3. 165 was just happening, but kept good tempo. Power cleans were surprisingly good. First rep was easy-ish. Transition from rep 1-2 was tough. I caught most of those with my legs a more apart. Didn't miss any, but the transition feel awkward. Pull ups and push ups were fine. 

PS : My new RX jump rope is 100x better and I am ordering knee sleeves today :-)

June 13, 2015

Saturday

25 min AMRAP

50m Double Waiters Walk (DBs, palms facing ears, nice locked out elbows) -- 20# each

25 sec hollow rock

5 Power Clean & Jerk 95# (85 if they are "sloppy") -- 85#

50m Farmers Carry heavy -- 53, 44#

25 sec HS Hold facing Wall

500m row

4+ walk, rock, cleans

Shoulder started out achy, so I didn't push it on the overhead stuff. Everything was fine. Cleans were singles with paused. Those felt heavy for sure.

June 12, 2015

Friday

5 rounds

10 Toes to Bar (Toes through rings, if you cannot string them together on the bar at all)

20 Sumo Deadlift 53# KB

20 Double Unders

10 Burpees

18:51

Oh my word, the heat is terrible today! Toes to bar were good. I can sorta string them together, but there is still an extra tiny kip in between. I did them on the bar still. Maybe that is something we can work on soon, getting toes to bar or pull ups with no extra kip. Those deadlifts were tiring, definitely effective though. DU were sweet today with my new jump rope! 

June 9-10, 2015

Tuesday
20 min row

Wednesday

A. Front Squat @ 23x1. 2-3 reps. 2-3 min rest. x6 -- 85, 105, 110, 115, 120, 125

+

50 cal row

50 wall balls

2 min rest

40 cal row

40 wall balls

90 sec rest

30 cal row

30 wall balls

60 sec rest

20 cal row

20 wall balls

25:54

Squats felt good, but not quite as strong as last week. Last two sets were 2 reps, rest were 3 reps. Left outer knee (old running injury) felt a bit achy (happens on/off). Thinking maybe knee sleeves would offer more support there. Circuit was not as terrible as I thought. One step at a time! Wall balls were 10 at a time. 

June 8, 2015

Monday

A. Deficit Clean Grip Deadlift @ 22x1 (try to stand on 2inch "platform"). 4-5 reps. 2 min rest. x5

105, 115, 125, 135, 145

B. Power Clean. 3 reps on the min for 10 mins. (moderately tough... if these are no good, do 3 deadlifts heavier than last week for 7 mins) -- 4@85#, 3@90#, 3@95#

C1. Strict Pull Up. AMRAP in 1 min. 1 min rest. -- 9, 8, 8, 7 (all overhand)

C2. Ring Push Up. AMRAP in 1 min. 2 min rest. x4 -- 19, 20, 20, 18

I was hoping I would feel good after a break, but my energy level is just not there. Blah. So I started off slow on the DL. Haven't done these before with a deficit. Tried to get the tempo right. Video attached of the last set. Watching back it looks like I should have paused a second longer on the ground? Cleans felt heavy at first, but got stronger, so I added more weight. Those were pretty solid. Pull ups felt terrible, but I did those all overhand. Push ups were better. 

June 3, 2015

Wednesday

#2

A. Push Jerk @ 31x3. 2-3 reps. 2 min rest. x5 -- 65, 75, 80, 85, 90 (all 3 reps)

B. Feet Elevated Ring Row @ 31x1. AMRAP unbroken. 75 sec rest. x6 -- 10, 7, 6, 6, 6, 5

C1. KBS 35#. AMRAP in 60 sec. 30 sec rest -- 25, 25, 24, 25

C2. Wall Ball to 10 feet. AMRAP in 60 sec. 30 sec rest.  -- 24, 27, 25, 26

C3. Double Unders. AMRAP in 60 sec. 2 min rest. x4 -- 34, 26, 42, 22

The push jerks felt pretty good. Tempo was nice. After that I just felt tired. Maybe this gloomy cold weather is to blame? ;) Wall balls and KBS were OK. I could not get going on the DU, like ever. I am blaming it on my completely shredded jump rope that kept getting stuck on my shoelaces. New one in the mail.

June 2, 2015

Row 10 secs as hard as possible... let me know lowest 500 pace the screen ever says.

...rest as needed... 

x3  --- 1:41, 1:45, 1:45

+

Row @ sub 2:00/500 for as long as possible.

lemme know how long --- 1:04 

+

Row 40 sec Hard

Row 20 sec Easy

x10

2 min rest

x2

2030m, 2028m

That was ROUGH! So I know my times probably aren't very good, but I am trying my hardest! 

June 1, 2015

#2

A. Front Squat @ 23x1. 4-5. 3 min rest. x6 -- 75, 85, 95, 105, 115, 120

+

15 min AMRAP

5 OHS 85# (75 if needed) 75#

5 Toes to Bar

5 Box Jump 24"

8 + OHS

Felt really good on the front squats. I didn't realize I would build up past 100#, or I would have started heavier. Tempo was good throughout, though the UP was slower on the last set. I was excited for those OHS since they have been strong lately, but the 85 felt so heavy. 75 was solid though. Circuit started off a little slowish, but I picked up speed. Toes to bar were NICE :-)

May 30, 2015

Saturday

10 burpees afap

200m row sprint

3 min rest

x6

24:28

(let me know what kind of 500 pace you're holding, and/or the "fastest" the monitor ever displays)

1. 158 (typical) 155-204 range 

2. 157/155-200 

3. 201/159-204

4. 204 158-207

5. 204 155-207

6. 204 200-207

Yeah, oo that was hard. My quads just completely locked up after the second round. Ouch! 

May 29, 2015

Friday

A. Snatch Grip Deadlift. 2, 2, 2. 2 min rests. (control back to the ground) -- 145, 155, 170#

B. Deadlift. 4 on the minute for 10 minutes. 165-170

C1. HS Hold Facing Wall. Accumulate 90 secs. rest as needed. 

C2. Inverted Hang On Rings. AMSAP unbroken. rest as needed. x5 -- 30 sec x5

Deadlifts were alright. I got through them with decent weights, but didn't feel super strong today. The handstand hold were rough today. Not as strong as last week, but still 30 sec + at a time. 

May 27, 2015

A. Push Jerk. 5, 5, 3, 3, 2, 2, 1, 1. 2 min rests.

65, 75, 85, 95, 100, 105, 110, 115, 110#

B. Feet Elevated Ring Row @ 31x1. AMRAP unbroken. 90 sec rest. x5 -- 9, 8, 7, 6, 6

C1. KBS 35#. AMRAP in 60 sec. 30 sec rest --- 26, 26, 25

C2. Wall Ball to 9 feet. AMRAP in 60 sec. 30 sec rest.  -- 26, 25, 23

C3. Double Unders. AMRAP in 60 sec. 2 min rest. x3 -- 46, 40, 29

Push jerks were decent. Didn't feel as quick as I would have liked on most of them. Needed more "snap" overhead. These felt heavy after the 100# mark. Ring rows felt strongish. Form was good with steady tempo. The circuit was NOT fun. Holy smokes. I was swearing the entire time. It's my own fault for sleeping in this morning  and waiting to workout in 90 degree weather with four kids interrupting me every 2 minutes. 

May 26, 2015

Tuesday

Row 30 sec hard

Row 30 sec easy

x10

2 min rest

x3

Took yesterday off because I still very sore, (and lazy)! These rows are exhausting! Kept a good even pace for the most part

May 23, 2015

Saturday - Birthday WOD!

33 Back Squat 155

33 Burpee Box Jump 20"

33 Front Squat 105

33 Box Jump 20"

33 OHS 65#

33 Burpees

29:38

That was less "fun" than I thought, but luckily it got "easier" as I went. I was moving slowish (changing weights etc), but still sorta for time. First two sets of squats were heavy! Those were tough sets of 5. I think this is my new annual b-day wod :-)

May 22, 2015

Friday

5 rounds

25 Calorie Row

50 Double Unders

22:53

Oh my word. So. slow. today. My parents got here Wed. and my body has just crashed since then. Those DU felt so tough, blah

May 21, 2015

Thursday

A. Deadlift. 3, 2, 1. rest as needed. --- 195, 205, 215 (1), 220 (1)

B. Deadlift. 5 on the minute for 10 minutes. 165ish -- 2 rounds 165#, 8 rounds 155#

C1. HS Hold Facing Wall. Accumulate 90 secs. rest as needed. 45 sec + 45 sec

C2. Inverted Hang On Rings. AMSAP unbroken. rest as needed. x4 25, 30 x3 sec

Deadlifts started strong today! A few months ago I had a 210# 1 rep max, so I was happy with 10 more pounds today. First two rounds of the emom at 165# felt miserable. Crappy form maybe. The 155 felt much better. Those wall holds were the WORST! Inverted rings were pretty good. It was hard for me to keep the 1:00 and 7:00 position (weak abs), but I tried my best. 

May 19, 2015

A. Squat Clean 95-100#. 12 singles. rest as needed between reps.  -- 6@95#, 6@100#
B1. Power Clean. 5 TnG reps "tough". 20 sec rest. -- 75#
B2. Pull Ups. 10 reps. 20 sec rest.
B3. Wall Balls to 10 feet (20# ball if poss). 15 reps. 3 min rest. x5

Squat cleans felt super heavy at first. The 95s were solid though after a long warm up. 100s were not as pretty (legs a little wide), but were still good. I could maybe have done 105, on a morning where I wasn't exhausted. As I am writing this I am realizing I should have done some video! My shoulder was aching big time before the TnG. Decided do to with 75 so they were quick and less strain on the shoulder. Pull ups were the worst. Wall balls were the best (?!) Tried 20# and that was not even close to 10 ft, maybe 8ft.

Maybe less clean, thursters (yuck!), or above presses for a bit since my shoulder has been acting up for a few weeks. Jerks and overhead squats don't seem to bother it.

May 18, 2015

#6
Row 30 sec hard
Row 30 sec easy
x25

OUCH!
  

May 16, 2015

Saturday

A1. Weighted Pull Up. Build to a max. -- 22.5#

A2. Shoulder Press. Build to a max. -- 75#

(go back and forth, if you've already reached your max on one, just continue with the other until you get that max)

+

12 rounds

3 strict pull up

3 hspu

3 Deadlift "heavy" -- 165#

18:29

Happy with the weighted pulls ups today. 1 year ago I could pull up with 15# and I have put on about 6# since then, so definite progress. Shoulder presses do not appear to be my strong point. Circuit was def not my favorite. Those hspu felt really tough today.  My shoulder has been acting up for a few weeks, so I'm sure that didn't help.

May 15, 2015

Friday

A. Hang Squat Clean. 2 every 30 sec x 8 minutes.  -- 85#

B. Back Squat. 2, 2, 2, 1, 1, 1. 2 min rests. -- 145, 165, 175, 185 x3

C. Rear Foot Elevated Split Squat Jumps. 4-6 per leg. 1 min rest between legs. x 5 per leg.

55# x3 sets, 60# x2 sets

D. Turkish Get Ups. 15 per arm, "tough", not for time.

Felt strong when I got started. Squat cleans were smooth. Probably could use a little more weight next time. Squats started off really good. The sets of two felt tough, but I still had room to build. Then I did the 1 rep of 185 and it felt SO heavy. Almost wasn't happening. Stayed at that max weight for now. Split squats were better than last week. I learned to embrace the pain on those. I ran out of time to grab the kids before the get ups. Could have done them after, but I was feeling lazy and done for today

May 13, 2015

Wednesday

10 rounds

5 Toes to Bar

10 Calorie Row

20 Double Unders

23:32

A little off today. Got in a minor fender bender on the way to drop the kids off. Felt tired, but kept moving! DU were strong today, mostly unbroken. 

May 12, 2015

Tuesday

#2

A. Squat Clean. 1 every minute until failure.  Add 5 # per minute, starting at 55#.  -- 110#

+

15-12-9-6-3

Squat Clean 85#ish

Burpees

16:26

Felt good today! Strong and focused. I def liked building every minute. This was very helpful to keep me in the "mode", and also fast enough so I didn't have time to psych myself out. My cleans during the circuit were strong and pretty. I was happy with my form on those. Good day!

May 11, 2015

Monday

5 rounds

20 calorie row

12 pull ups

8 Push Press / Jerk 75-85#

25:18

Did this bright and early, but forgot to post. Very tiring, but ok overall. My right shoulder was acting up again. Push presses felt pretty heavy. Those wore me out!

May 9, 2015

#3

5 rounds

30 sec L-Sit 

15 Deadlift 125-135#

30 Double Unders

... if you can go unbroken with the L-sit with "good enough" form, do it... otherwise just accumulate 30 secs with as "pretty" of a position as you can

18:22

L sits were 15+15. DL felt heavy today. Had more of a med/fast tempo on those. Not super fast. Unbroken for the first two sets. DU started off rough, but got better. Another week complete!

May 8, 2015

Friday

#2

A. Hang Squat Clean. 10 tough doubles. Try to increase every set. 60-90 sec rests.

65, 75, 80, 85, 90, 95, 100, 105 (1), - -

B. Back Squat. 3, 3, 3. 2 min rests. 125, 145, 165, 170

C. Rear Foot Elevated Split Squat Jumps. 6-8 per leg. 1 min rest between legs. x 5 per leg. -- 55#

D. Cuban Press. 12-15. 2 min rest. x4 -- 5#

Whoa, this wore me out today. The cleans were going along fine until I lost the second rep at 105. Then I tried several times to get 105, 100, nope nope nope. I just lost the groove on those. Back squats were really good. Felt strong on those. Those splits squats were TOUGH. Seriously I was laying on the ground in between almost every set, ha! Cuban press hurts, but were fine. Those are mostly for mobility yes? My shoulders are just stiff. Need more yoga.

May 6, 2015

Wednesday

20 min amrap

250m row

10 kbs 1.5 pood

5 toes to bar

6 rounds + 1/2 of row

That KB felt super heavy today. Every set was 5+5. Toes to bar were unbroken. Felt pretty tired. Glad it was only 20 min!

May 5, 2015

Tuesday

#4

100 OHS for time 55#

*5 burpees every time you drop the bar

8:53

This was 5 sets of 20, not bad. My upper body is super sore from yesterday, but legs felt good. You know I like OHS :)

May 4, 2015

Monday

#3

A. Squat Clean x 1 / Hang Squat Clean x 2 / Front Squat x 3. 90#+. x5 sets. rest as needed.

90# x5

+

6 rounds for time

5 strict Pull Up

10 Ring Push Up

9:16

+

300m row for time.

1:11

Man those cleans and squats felt heavy today. The second hang was def the toughest. Not the prettiest. Tried to move up to 95#, but missed the second hang. Went back down and focused on better form at 90. I DO like when you give me weight recommendations. Helps me gauge where I should be and the goal for the workout. I like not having to think about it too ;)

First round of circuit was unbroken. Those push ups hit me hard on round three! Def getting stronger though. Don't think I have done 5 pull ups in a row before. 

Row was not fun. That is all.