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.

May 2, 2015

Saturday

#2

60 min amrap

300m row

...

3 rounds

20 sec hollow rock

20 sec side plank on hand per hand

...

50m farmers walk heavy

...

3 rounds

15 sec L-Sit unbroken

10 KBS 35#

15 double unders

6 + row

Early early at 6am. Felt like I was moving a little slow. DU were terrible until maybe the 40 min mark. I could barely string two together. Shoulders were hurting. Just kept moving! 

May 1, 2015

Friday

#1

10 burpees as fast as possible

30 sec row sprint

3 min rest

x6

1:06, 1:02, 1:03, 1:05, 1:05, 1:06

Still feeling pretty unmotivated lately, but I figured the pain wouldn't last too long. Felt good during these rounds. Rows were consistent within 5 sec.