5/6/2015

1. hang squat clean clusters 1.1.1.1.1 x5 w/ 15 seconds between reps

245, 255, 265, 275, 280#

this was right in my wheel house. one rep is something i enjoy and i think i could have gone heavier but i couldn't help but think about the remaining works i had for the day. 

2. emom10

    4 deadlifts @ 315#

felt really good here, was able to go unbroken pretty easily.

session 2:

1. teams of 3 handstand walk 250ft.

3 of us went unbroken 

2. teams of 3 find 1 rep max snatch

very proud to say i didn't miss one snatch tonight and also put up a 15# pr (270#). very pumped about this considering i have been stuck at 255 for about 7 months! awesome stuff.

3. m/f pairs "tommy v"

21 thrusters @ 115#

12 rope climbs

15 thrusters

  9 rope climbs

12 thrusters

  6 rope climbs

megan and i got somewhere around 27 minutes. thrusters were a breeze for me. that was by far the most rope climbs ive done in a workout so the volume took some getting used to. very challenging workout but i loved the aftermath. hands need a day off but i am excited to get back at it on friday.

5/5/2015

1. emom20

    odd: 8 c2b pull up

    even: 15 cal AD

went unbroken and felt very good about this. c2b are getting a lot better. the ad,however, still sucks.


2. emom21

   min 1- 5 t2b

   min 2- 30 sec 100# db hold

   min 3- 5 ghdsu

wasn't too bad at all. last couple of rounds got tough holding on to the db's. i enjoyed todays training session and felt like i really got better!

5/4/2015

1. 5x of the complex:

    1 squat clean + 2 hang clean + 3 front squats

245, 255, 265, 275, 280#

this complex was more in my wheelhouse because of the less reps. was pumped about nailing 280#. 

2. tempo front squats 3.3.3 5x4

worked up to 210#... still getting used to this exercise.

3. push jerk 5x3

225, 245, 255, 260, 265#

​i believe the last set was a pr. 

5/3/2015

1. emom10

   1 legless rope climb

2. speed clean ladder

   235,255,275,295

x4 rest 3 minutes between

:25, :24, :24, :23

this was super fun, never done it before. didn't miss a clean at all today, felt like i got better after each round!

3. 3rft

   24 cal row

   24 burpee box jump over 24''

   12 strict hspu

    6 muscle up

   18:00

misread the instructions which in result made it harder on myself. felt a pretty consistent pace and was happy with how my muscle ups felt when I was fatigued. 


4. Run 1 mile    (6:41)

    rest 5 mins

    run 1200m   (4:56)

    rest 4 mins

    run 800m      (3:15)

    rest 3 mins

    run 400m      (1:17)

5/1/2015

1. snatch cluster 2.2.2.2 w/ 15 sec rest betwen reps

155, 175, 185, 185, 195#

went much much better than last week. less time under tension is a benefit for me

2. 5x12 bb glute bridges

175, 175, 195, 205, 205#

again, better than last week, felt good going heavy.

3. 4x max reps pull up w/ 3.1.3 tempo

8,6,6,5

still a weakness of mine but i cAN FEEL MYSELF GETTING BETTER! HARDEST PART IS THE 3 SECONDS ON THE WAY DOWN

4. EMOM 10

    3 BAR MUSCLE UP

THIS WAS THE HIGHLIGHT OF MY TRAINING DAY. WENT UNBROKEN ON ALL 30 REPS AND FELT GREAT. STARTING TO FEEL MORE AND MORE COMFORTABLE WITH THIS MOVEMENT.

5. 6 SETS OF

    5 HANG SQUAT CLEANS @ 185#

    10 BF BURPEES

    50 DOUBLE UNDERS

    -3 MINUTE REST-

1:21. 1:19, 1:17, 1:29, 1:23, 1:22

FELT FAST AND EFFICIENT WITH THIS WOD. ONLY THING TRIPPING ME UP WAS THOSE DANG DOUBLE UNDERS. CALVES WERE GETTING SMOKES AND I BROKE MORE THAN I PLANNED ON.




4/29/2015

1. 5x5 deadlift

365, 375, 385, 405, 415

felt good to lift something heavy!

2. 5x10 seated good morning

    125#

one of the weirdest exercises i've ever done. didn't see much of a benefit from it. 

3. 3x amsap sorensen hold

averaged about 1:15

4. e3mom 30

   500m row

completed. stayed consistent at about 1:49 pace. i feel like my engine is starting to improve!

4/28/2015

1. emom 22

    odd: 12 cal row

    even: 7 c2b pull up

felt great, went unbroken on everything!


2. emom24

    min1- 40 du

    min2- 10 back ext

    min3- 12 kb swings @ 72#

had a good sweat going on this one. back got a little tight but nothing too concerning. good day of training!

4/27/2015

1. 1 squat clean + 3 hang clean + 5 front squat

230, 240, 245, 245, 250

one of the harder complexes i've done. felt good though!

2. front squat 6-8 reps @ 3.3.3 tempo. 5 sets

165#

very challenging for me to slow down that much. i'm used to being faster in that movement. 

3. push jerk 5x5

did a little extra volume here and made it into a pyramid deal.

185, 205, 225, 245, 225, 205, 185

4. 30 second sled push, rest 2:30. 6 sets

threw on 5 plates, wasn't very hard for me with that much rest involved. legs are still pretty sore from last week.

2/14/2015

1. BAR MUSCLE UP PRACTICE


2. 3 TEAM SNATCH LADDER

    155,185,205,225,235


3. 13.1: 17 MIN AMRAP

     40 BURPEES

     30 SNATCH 75#

     30 BURPEES

     30 SNATCH 135#

     20 BURPEES 

     30 SNATCH 165#

     10 BURPEES

     AMRAP SNATCH @ 210#

    ​172 REPS

    

2/13/2015

1. clean and jerk: work up to                 95% of 1rm

    305#


2. for time:

    15-12-9

    thrusters 115#

    c2b pull up

    right into...

   15-12-9

   burpee box jumps overs

   squat cleans 115#

   12:37


3. 3x max reps strict phspu

    2x max reps kipping pshpu

    1x max reps strict hspu

 

2/11/2015


1. squat clean 7x1 @ 295#


​2. work up to a heavy 5 back squat

   385#


3. 5rds of:

   min 1: 7 back squats @ 270#

   min 2: 20 ghdsu

   min 3: :15 air dyne sprint

2/10/2015


1. 10rm front squat 280#

2. 3rm front squat 325#


3. chipper for time:

    75 wall ball

    60 box jumps

    45 c2b pull up

    30 cleans @ 135#

    15 muscle up

    15:13



4. emom14

    odd: 3/3 1 arm kb ohs

    even: 12 unbroken t2b

2/9/2015


1. clean and jerk

    work to a heavy single

    320#


​2. 2k row... every minute on the minute         death by thrusters @ 95#

    12:59


3. 4rft:

   10 ohs @ 135#

   50 double unders

   10 dl @ 225#

   50 double unders

   ​16:16

 

2/6/2015-2/8/2015

​Midwest championships champions!


final workout:

100 kb swings 

10 muscle up

15 wall ball

8 muscle up

20 wall ball

6 muscle up

25 wall ball

4 muscle up

30 wall ball

​100 kb swings

2/3/2015


1. emom10

    odd: 10 f.s @ 230#

    even: 10 dl @ 255#


2. emom20

    odd: 4 muscle ups

    even: 6 strict hspu

2/2/2015


1. snatch 2 reps emom10

    205#

​2. work up to a heavy snatch grip        push press 265#

3. work up to a heavy 3 rep ohs

    255#

4. 5 sets of: 1 hang clean+1squat clean+1 push jerk+1 split jerk

    205,225,245,255,265#


5. amrap15

    1 c&j @ 155#

    1 rd of "cindy"

    2 c&j @ 155#

    1 rd of cindy

    3 c&j @ 155#

    so on and so forth

    completed 10 rounds


6. 15 minutes on the rower at a 2:00 pace


1/31/2015


1. PRACTICE PHSPU FOR 10 MINS


​2. TEAMS OF 4, EACH ATHLETE COMPLETES

    1000M ROW

​     15 BACK SQUATS @ 215# (FROM THE FLOOR)


3. TEAMS OF 4

    4 MIN AMRAP

    4 BURPEES

    4 T2B

1/30/2015


1. deadlift 2x5

    405,415

2. rdl 3x8

    225,275,295

3. 3x5 glute ham raise


4. 3rft

   30 cal row

   15 dl @ 225#

   30 wall ball

   11:25


5. emom20

    odd: 16 cal row

​    even: 8 power cleans @ 135#



"public rewards come from private practice.​"

​1/28/2015


1. Work up to a heavy front squat

    345#

​2. work up to a heavy snatch grip push press

    265#

3. work up to a heavy snatch balance

    265#


4. "macho man"

     EMOM UNTIL FAILURE  

     3 power clean+ 3 front squat+ 3 jerks @ 185#

    11 rounds + 3 power cleans


5. EMOM20

    ODD: 20 D.U

    EVEN: 7 PULL-UP



1/27/2015


1. 3rft

    5 muscle up

   10 power clean 155#

   3:57


2. 3rft

    20 c2b pull up

    20 bench press 135#

    7:25


3. 3rft

    30 wall ball

    30 box jump 24''

    ​6:13.

1/26/2015

​1a) snatch grip push press 5x2

       250#

1b) high hang power snatch 5x1

       205#

1c) overhead squat 3x2

       280#


2) emom6

5 power clean 225# + 5 lateral          burpee over bar


3) for time:

    100 thrusters 75#

    1000m row

    8:54


4) 3 sets strict max phspu

    2 sets max kipping phspu

    1 set max strict hspu




1/24/2015


1. work up to a heavy 3 pos. snatch (pockets, mid thigh, floor)

200#


2. work up to a heavy 5rm thruster

    235#


3. 5rft

    5 bench press 225#

    5 muscle up

    11:08


4. 3rft

    75 du

    50 air squat

​    25 cal row

1/23/2015


1. 5X2 back squats

    385,395,405,410,415#


2. 8min amrap

    5 deadlift 135#

    5 hang power clean

    5 front squat

    5 jerks

    7 rds + 5 dl


"so, whether you eat or drink, or whatever you do, do all to the glory of god." 1 cor 10:31

1/21/2015

1. emom 10

    odd: 5 front squat @ 245#

    even: 5 power clean @ 225#


2. For time:

    2 legless rope climbs

    20 strict hspu

    10 wall ball 20#

    10 burpees

    20 hang squat cleans 135#

    40ft bb walking lunge 185#

    4:26


3. 3rft

    20 cal row

    20 cal assault bike


4. emom12

    odd: 5 strict pull up

    even: 20 du's

1/20/2015

1. emom 10

    odd: 20 cal row

    even: 1 heavy f.s + 1 deficit hspu


2. partner wod

    30 burpee box jumps overs 20''

    30 snatches 155#

    30 burpee box jump overs 20''

    30 clean and jerks 155#

    30 burpee box jump overs

    30 thrusters 155#

    ​15:20

1/19/2015

1. work up to a heavy snatch 


2. 3 sets of m.u @ 70%


3. partner wod "you go, i go"

    30 cal row

    40 c2b pull-up

    50 d.u 

1/17/2015

1. WORK UP TO A HEAVY SINGLE 

    1 CLEAN + 1 F.S + 1 JERK

     305#


2. 3RFT

    30 WALL BALL

    30 CLEAN HIGH PULL 75#

    40 BOX JUMP 20''

    40 JERKS 75#

    20 CAL ROW

    1 MIN REST

    21:30

1/16/2015

1. 8 sets of:

1 good morning + 1 back squat


2. 20 tng snatch @ 115 

    10 tng snatch @ 135


3. 5 rounds of

    1 min strict pull-ups

    1 min hang clean thruster

    1 min row for cals

    1 min bench press 135#

    1 min rest


4. row

    9 rounds :40 on :20 off


1/14/15

1. row 700 hard 300 easy

    row 400 hard 100 easy

    row 700 hard 300 easy

    row 400 hard 100 easy


2. Work up to a heavy dl               double w/ resistance


3. emom8

    odds: 7 dl @ 305#

    evens: 60 du's



1/13/2015

1. ROW 5MIN REST 2:30

    ROW 4 MIN REST 2:00

    ROW 3 MIN REST 1:30

    ROW 2 MIN REST 1:00

    ROW 1 MIN


2. pARTNER WOD 20MIN AMRAP

    30 BURPEES OVER BAR

    30 C2B PULL UPS

    30 CLEANS

(EACH RD CLEAN WEIGHT INCREASES FROM 135,155,185,205, AND 225)

KYLE AND I FINISHED 18 @ 205#


3. 20 MUSCLE UPS FOR TIME

    3:06


1/12/2015

1. TABATA ROW :40 ON :20 OFF 8RDS (CALS)

2. 3MIN CAP

9 POWER SNATCH #135

15 POWER CLEAN #135

21 JERKS #135

AMRAP OHS 

6 OVERHEAD SQUATS


3. 2X10 BACK SQUAT

    345# & 355#


4. 2 MINUTE L-SIT HOLD REST AS NEEDED


5. 21-15-9

THRUSTER #95

FRONT SQUAT 95#

WALL BALL 20#

​5:53

1/10/2015

1. max height box jump

2. Teams of 3 (7mins)

15 cleans @ 205#

12 cleans @ 235#

9 cleans @ 275#

6 cleans @ 295#

amrap @ 315#

5 reps @ 315

3. "Linda remix" teams of 4

10-1 reps of:

bench press @ bw

deadlift @ bw

burpees

squat cleans @ 140#

​19:37






1/9/2015

1. Ohs 5x5

    245#

2. 3rft

15 dl @ 245#

15 db push press @ 50#

3:29


3. emom12

odd 50 du's

​even 12 ohs @ 95#

1/7/2015

1a. 3 pos. snatch drill

1b. 5x2 power snatch singles


2. 3x1000m row


3. gymnASTICS:

30 STRICT C2B PULLUP

30 RING ROWS

20 STRICT PULLUP

20 RING ROWS


4. mIDLINE 3RDS

10 rdl

15 strict t2b

20 weighted sit up

25 weighted hit extensions




1/6/2015

1. Power c+j 5x1

2. f.s 3x5

3.EMOM10

EVEN: 50 DU'S

ODD: 1 SNATCH BALANCE+1 SOTTS PRESS+2 ohs


4. PARTNER WOD (4RDS EACH)

5 STRICT HSPU

10 POWER CLEANS @ 135#

15 BURPEES

20 KB SWINGS

25 WALL BALL

1/5/2015

1. "The admiral"

3rft

20 burpee pullups

20 f.s @ 155#

20 b.j 24'

13:28


2. 300ft h.s walk for time


3. 5x1 low hang snatch


4. Midline work: 6rds 30sec ghd hold w/ 45lb plate



1/4/2015

recovery row


.

1/3/2015

"Luke"

400m run

15 c+j 155#

400m run

30 t2b

400m run

45 w.b

400m run

30 ring dip

400m run

15 lunges 155#

400m run

​15:29

1/2/2015

7X2 dl @ 405#

10x1 b.s @ 400#


wod

12min amrap

15 snatch 75#

15 b.j 24'

15 snatch 95#

15 b.j

15 snatch 115#

15 b.j

15 snatch 135#

15 b.j

amrap snatch 155#

​141 reps

6/15/2015

1. front squat 10-8-6-4-2

225, 250, 275, 300, 325

first time going heavy in awhile. felt good!

2. 3rft:

    100 du

      10 squat clean @ 205#

did this workout exactly one year ago with rich froning. decided today would be a great day to retest. got 25 seconds faster this go around. glad i am getting more fit! 11:23

3. partner you go, i go

    2k row

    120 t2b

took kyle v. and myself 12:30

4. emom12

    odd: 7 c2b pull up

​    even: 10 kbs @ 72#

6/13/2015

1. every 90 sec: 2 split jerks x8

worked up to 275# and felt great


2. 15 minutes of handstand walk practice


3. 60min amrap

    1000m row

     10 bench press @ 205#

10 rds + 120m row

it sucked

6/12/2015

1. 7x3 hang clean

worked up to 285# and felt like i had more in the tank. feels good lifting heavy again!

2. 2 man teams "you go, i go"

    2 min max rope climbs

    rest 2 minutes

    2 min max rope climbs

    rest 2 minutes

    1 min max rope climbs

    rest 1 minute

    1 minute max rope climbs

worked a lot on technique. i've been programming this movement a lot in hopes to eliminate it as a weakness of mine. today i finall climbed the rope "froning style" with just 1 pull ! 

3. for time:

  21-15-9

thrusters @ 95#

*30 DU between each rd

4:00

rest 8 minutes then..

  9-15-21

thrusters @ 95#

*30 du between each rd

4:30



6/10/2015

1. 2 jerk dip (pause 2 sec in dip) + pause split jerk. every 90 seconds x8

great drill to work on positioning. worked up to 290# and had more in the tank.

2. emom9

    5 strict pull ups


3. 3 sets of:

    6 dl @ 275#

    6 burpees

   15 seconds air dyne

   rest 4 minutes

objective is to work on power output and being fast!


4. 1 mile partner sled sprint @ 50% body weight.

never done this before... very challenging. took kyle and i about 19 minutes to finish this. 

5/23/2015

1. 1 min to establish 1 rep max snatch

225, 245

excited about hitting 245. I really think i can do that on game day. really wanting to test it again for confidence purposes.

2. regional event

   50 ghdsu

   50 muscle up

   50 hpc @ 205#

not sure what our time was but i knew we improved. my muscle ups were way better coming off that ghd which was awesome. also found out that i am better on the hpc if i take off my gymnastic wraps and get a solid grip on the bar. lots of lessons learned today!

3. for time:

    800m run

       40 wall ball shots


5/21/2015

1. 20 ghdsu + 9 muscle up    rest 3 minutes x3

1:39, 1:40, 1:53

the muscle ups felt pretty good today. broke all sets in half, felt solid

2. 20 snatch @ 75# + 3 rope climbs    rest 3 minutes x3

1:21, 1:35, 1:57

rope climbs were a bit off today. been doing a lot of grip stuff lately and i really felt that come into play during today's training session. no excuses though, gotta be better.

3. 3rds 

    10 t2b

    10 hpc @ 205#

    rest 1 minute

not sure what my times were. feeling very frustrated with the hpc movement. just can't get a good rythem and hold on to the dang bar. very frustrating. again, could be because of the high volume grip training lately but i need to be better on those.

4/17/2015

1. power snatch: build to a max

245# , 10 pound pr!!


2. hang power clean: build to a max

285# felt good


3. 20 power clean and jerk for time @ 185#

1:46, this was a very good workout for my capabilities. did all singles and stayed at a pretty good pace. hit 13 within the first minute


4. for time:

    50 du

    10 burpees

    40 du

    10 burpees

    30 du

    10 burpees

     20 du

    10 burpees

      10 du

    10 burpees

around 4:00 min here. unfortunately i was using that master clock and it wasn't set properly. very frustrating but i went unbroken on nearly everything except the 30 du's i broke in half. 



3/24/2015

1. emom10

    1 clean @ 275#


2. 21-15-9

    thruster @ 95#

    box jump 24''

    4:02

3. 21-15-9

    cal row

    burpee over bar

    5:43


4. 3rds not for time

    30 hip extensions

    20 ghdsu

    10 strict t2b

     5 glute ham raises

3/23/2015

1. 15.4 open workout:

    8 minute time cap

    3 hspu

    3 clean @ 185#

    6 hspu

    3 clean

    9 hspu

    3 clean

   12 hspu

    6 clean

   15 hspu

    6 clean

..... so on and so forth

    126 reps

3/13/2015

1. 15.3 open workout:


14 min amrap 

7 muscle up

50 wall ball
100 double unders

314 reps


​2/25/2015

1. min 1: 7 snatch @ 125#

   min 2: 6 snatch @ 135#

   min 3: 5 snatch @ 155#

   min 4: 4 snatch @ 175#

   min 5: 3 snatch @ 185#

   min 5: 2 snatch @ 195#

   min 6: 1 snatch @ 205#


2. min 1: 7 thrusters @ 125#

    min 2: 6 thrusters @ 135#

    min 3: 5 thrusters @ 155#

    min 4: 4 thrusters @ 185#

    min 5: 3 thrusters @ 195#

    min 6: 2 thrusters @ 205#

    min 7: 1 thruster @ 215#


3. 4rft

    12 jerks @ 135#

    12 bj @ 24''

    12 cleans @ 135#

    12 pull-up

    ​10:33

   

    

2/20/2015

1. partner wod

    100 wall ball

    75 burpee box over

    50 oh lunge 135#

    10 rope climbs

    50 s20 135#

    75 toes to rings

    100 double unders

    ​19:22

    

2/17/2015


6/29/2015

1. deadlift 7x2

395#


2. max pistols in 1 minute 

40 reps


3. partner wod:

    250 du

    100 hang snatch @ 95#


4. 3rds

    400m run

      21 thrusters 35# db

9:16

6/27/2015

0:00-15:00

5rds

50' hs walk

50 du

10:38

15:00-30:00

15-12-9

deadlift 275#

bar muscle up

14:40

this was very difficult for me, i was pumped to finish in the time cap

30:00-45:00

15-12-9

bench press 205#

calories on rower x2

12:00

45:00-60:00

15-12-9

front squat 205# (from floor)

rope climbs 5-4-3

13:09


6/26/2015

1. 0:00-5:00 emom 3 power cleans

225,230,235,240,245

    6:00-10:00 emom 2 power cleans

250,255,255,260,265

    11:00-15:00 emom 1 squat clean

280, 295, 305, 315, 325


2. 10min amrap

     12 kbs @ 53#

     kb front rack lunge @ 53#

     12 kbs @ 72#

     10 toes to bar

grip was tested towards the end. felt great


3. 21-15-9

c2b pull up & sit up


4. 4 rounds

heavy glute bridge

​crossover symmetry


6/24/2015

1. 20min emom

odd: 25 du

even: 7 c2b pull up


2. partner wod

30-25-20-15-10-5

fat bar s20

partner air dyne for calories while other partner works

8:58


3. for time:

2k row

30 back squat @ 245#

1 mile run

​21:41

6/23/2015

1. btn jerk

3x3 3x2 3x1

225, 265, 275, 315, 350 pr!!


2. for time:

400m run

   35 ohs @ 95#

 400m run

   30 ohs @ 95#

 400m run

   25 ohs @ 95#

 400m run

   20 ohs @ 95#

completed, felt easy, didn't time it.


3. amrap 1min snatch @ 155#

rest 1 minute

   amrap 1min snatch @ 175#

rest 1 minute

   amrap 1 min snatch @ 195#

15,9,6



5/14/2015

1. 0.3 mile run on true form + 30 wall ball shots

2:54

felt fast and efficient. i think i'll be even faster on game day.

2. max snatch in 1 minute

225, 245

these will be my weights at regionals. felt solid about each one and had enough time to recover in between. still haven't missed a snatch in almost a month. love how it's feeling.

3. 100ft hand stand walk

went 50ft came down, and 50ft back no problem. the tough part for me will be trying to go faster.

4. teams of 3 complete 50 muscle up

3:28 which i thought was a really good time. also put up a pr on consecutive muscle ups (12) being my previous pr by 1 rep!

5/12/2015

1. row 30 cal then deadlift hold @ 315# for 1 minute x3 rest 4 minutes

was able to hold the bar for 40 seconds every time. still not a strength of mine but glad i got to practice it today. 

2. 20 snatch @ 75# + 3 rope climbs

1:11, 1:32, 1:50

still working on the new rope climb technique. wasn't concerned with the my splits, just wanted to focus on my feet. didn't have to drop the barbell at all as well.

3. 9-6-3

    deadlift 315#

    regular kipping pullups

rest 5 min x2

didn't time this. didn't go as well as i wanted it to. hands are shredded and it was the end of the day. gotta keep working on it. 

5/11/2015

​1. 20 ghdsu + 10 muscle ups for time x3 rest 4 min

1:40, 1:56, 2:01

this was a combination i have never been tested on before. had to split the muscle ups every round and was very cautious not to fail any. could probably use a little more muscle up practice before the big day.

2. 10 ub hang power clean for time @ 205#

:24, :19, :25

heavier than i thought it would be. had to find a good rythem. 10 would probably be my max when i'm fatigued. 

3. 4rds

    run 400m

    30 ub wall ball

    x4 rest 3 minutes

2:26, 2:28, 2:32, 2:36

the run was tough today, had a hard time breathing not sure why. i stayed behind alye on the run but ended up catching her on the wall balls every time. this was harder than it looked on paper.

4/21/2015

1. emom21

    odd: 7 c2b pullup

    even: ad 12 calories

done. went unbroken on the pullups and felt great. wasn't very hard for me which is good because i consider that movement to be a weakness of mine. ad took about 33 seconds each round


2. 20 min run at about 60%

done. ran the loop outside about 8 or 9 times. kept it slow but also consistent, wasn't very hard.

4/20/2015

1. row for max meters in one hour

14,229m

wasn't as bad as i thought it was going to be. did get up at the half way point to grab some water and shake the legs out. kept a pretty consistent pace of 2:02 most of the hour. 


4/3/2015

1. work up to a max ohs

    325# (PR) no misses today


2. 21-15-9

    ohs @ 135#

    deadlift @ 225#

     5:51.

Went unbroken for the round of 21 and 9. felt slow on this and wasn't too focused after my big pr. back got tight as usual during high volume deadlifts. in conclusion, ohs felt fine but deadlifts did not.

4/1/2015

1. work up to a max power clean

    290#, not a pr 

2. 8min amrap cleans @ 260#

    31 reps. Kept a good pace the entire time, didn't miss a clean. Kept my heart rate as low as I could. very happy with this score


3. 10 rds for time:

    10 t2b

    10 ring dips

    11:47. came out too hot on this wod (classic). started unbroken then cut things into fives and then threes. lost momentum on my kip with the t2b. don't recall the last time i did 100 ring dips so that was new for me. after reflecting, i should have paced a lot better. 


    

3/27/2015

1. 15.5 open workout:

    27-21-15-9

    row (calories)

    thrusters 95#

    7:05

3/14/2015

​1. work up to a heavy single jerk

    340#


2.  4-3-2-1

     rope climb

     deficit strict hspu

     clean 245#


3. 3rft

    21 box jumps 24''

    15 bar facing burpee

    9 cleans @ 135#

    7:45

​3/6/2015

1. 15.2 open workout

for as long as possible..

0:00-3:00

2 rds

10 ohs 95#

10 c2b pullup

3:00-6:00

2rds

12 ohs

12 c2b pullup

6:00-9:00

2rds

14 ohs

14 c2b pullup

so on and so forth..

190 reps

2/19/2015

1. emom12

    200m row

    15 ghd

    5,6,7,8 c& j @ 135#


    EMOM12

    20 CAL ROW

    10 BAR FACING BURPEES

    15 KB SWINGS 53#


2. clean ladder

​    185,195,205,225,235,255,275,285,295


3. 3rds not for time

    8 strict pullup

    20 alt pistols

    60 ft hand stand walk

    :30 sec l-sit hold

6/22/2015

1. emom10 3 clean and jerks

5 minutes @ 205# + 5 minutes @ 225# with no misses. worked entirely on fast and efficient movement. getting the bar off my chest as fast as possible.


2. e2mom 20

    3 muscle up

    5 power clean @ 185#

    7 burpees

complete, no misses. much harder than it may appear on paper


3. 50 strict hspu for time:

    3:44

this was 15 seconds faster than the last time i tested this gymnastics benchmark. 

6/20/2015

1. mi5 class wod

for time:

buy in: 75 du's

3rds of

12 kbs 72#

8 shspu

4 burpee box over

--200m run--

3rds of

12 wall ball

8 pull up

4 burpee t2b

cash out: 10 unbroken du's

10:33

very very easy, but fun to workout with my members!

2. 4 person conga line:

30 snatches each @ 185#

all power, no misses.


3. 50 strict c2b pull ups

​complete


6/19/2015

1. emom30 x2 back squats

   start @ 135# and add 10# every minute

no misses. got up to 395. very fun!!


2. for time:

    800m run

3rds of

10 front squat @ 75#

10 lunges @ 75#

10 thruster @ 75#

    800m run

*penalty for dropping the bar is 400m run

15:23

dropped the bar once and wasn't happy about it. this workout was more difficult than it appears on paper!

6/17/2015

1. emom8 perform 3 bar muscle ups

completed with no misses


2. bb glute bridges @ 205#

    super set w/

   db strict press 4x10


3. 2rft

    100 du

      50 dl @ 175#   

      25 ring dips

     13:23

6/16/2015

1. 4rds

    400m run

      30 wall ball

      30 box jump 24''

      18:03

kept a steady pace and held it throughout the workout. happy with my score.

2. 7 mins to establish 1rm power snatch

235#

everything went according to plan. didn't miss a lift. started at 165#


3. 21-15-9

strict hspu

*30 ghdsu between each round

5:35

​ghdsu in the last round got very tiring for me. 

5/30/2015

1. f/m/f/m/f/m

   .5 mile run 50 wall ball

   .4 mile run 40 wall ball

   .3 mile run 30 wall ball

18:43

ran as fast as i could and did wall balls as fast as i could. had a faster split than i did in practice so that makes me happy.

2. 1 minute to establish 1 rep max snatch

hit 225 & 245#

felt very solid with my lifts. I wish i had more time to keep lifting. i felt really good and wanted to try 265. at the end of the day i am very happy with my consistency.

3. 100ft handstand walk

unbroken!


5/16/2015

1. regional event

    175 snatches @ 75#

      25 rope climbs

    115 thrusters @ 115#

not sure what our time was but i feel like we did pretty well. i need to be more efficient on keeping the rope tight on the way down so the next person has an easier time with it. 


2. 20 minutes of handstand walk practice

5/15/2015

1. 45 sec hanging hold into 12 t2b rest 3 minutes x4

went unbroken on the holds. broke the toes to bar into sets of 6

2. 30 sec handstand hold into 10 strict hspu rest 3 minutes x4

went unbroken on all 4 sets and didn't come off the wall in between the hold and pushup part.

3. 3x 30 cal row afap 

averaged about 1 minute

4. 4x of 50ft  bb overhead lunge @ 155#

went unbroken, felt good!

4/11/2015

team training day

1. 4 person teams find 1rep max hang squat snatch

205, 225 (pr!)


2. m/f pairs complete the following:

500m row + 125 du's each

25 dl while holding in a stand still 275#

25 t2b while hanging from bar

my 4 person team completed in 13:34

this workout wasn't too bad for me. I paced it very well with alye and was able to stick to the plan the entire workout. 


session 2:

run 2 miles for time:

14:57

long distance running is a major weakness of mine. no clue how to pace these type of workouts so i started super slow and picked up speed as i got further into the workout. (mile 1= 7:47) (mile 2= 7:10)


4/10/2015

1. 5 rds of:

    10 squat cleans @ 135#

    15 burpees

    400m run

    rest 4 minutes between rds

3:08, 3:03, 3:05, 3:11, 3:08


Quads were pretty sore from Wednesday, but this was a good workout to get moving again. stayed pretty consistent throughout all 5 rounds. did singles for all the cleans. felt like 4 minutes of rest was the perfect time for me to get my heart rate back. good workout for my needs!

3/30/2015

​*FIRST DAY WITH NEW COACH KYLE SPEARS


1. WORK UP TO A HEAVY SQUAT SNATCH

​    245# , SHOT 260# OUT THE BACK, WOULD HAVE BEEN PR

2. 20 SNATCH @ 190# FOR TIME:

    3:15 , SINGLES ALL THE WAY


3. 3RFT

    25 KB SWINGS 72#

    25 BURPEES

    7:40 , NOT USED TO 72#, GRIP SUFFERED, FINISHED 30 SECONDS            BEHIND MATT STRAND

​3/16/2015

1. 15.3 open workout

    14min amrap

     7 muscle up

     50 wall ball

    100 du

    384 reps


2. work up to a heavy weight in the complex:

1 hang squat clean+ 1 squat clean+ 1 f.s

    275#


3. 5x of 6 pullup+ 4 c2b complex

    then...

    5x5 strict c2b pullup w/ 1 min rest

3/10/2015​

1. 3rft

    400m run

    30 ghdsu

    30 hip extensions

    16:01


2. 9min amrap

    2/2, 4/4, 6/6, 8/8...

    box jump over 24''

    power clean 135#

    ​153 reps

2/24/2015

​1. Death by muscle up

    7 rds


​2. AMRAP8

    15 CAL ROW

    15 WALL BALL

    5RDS + 5 CALORIES


3. 3RFT

    10 DL @ 275#

    10 BAR FACING BURPEES

    3:44


4. HANDSTAND WALK PRACTICE


​7/22/2015

1. emom20

odd: 30 du

even: 8 c2b pull up


2. work up to a heavy c&j

hit 305#, missed 325# pr attempt


3. emom10

1 clean + 1 power jerk+ 1 split jerk @ 245#

harder than it looks on paper. no misses though.


4. 2k row mixed with "death by burpees"

9:59

​good workout to build the engine

7/21/2015

1. snatch heavy

hit 250

2. deadlift 4x6

355#

3. for time:

21 thrusters @ 95#

21 kbs 72#

400m run

15 thrusters @ 95#

15 kbs 72#

400m run

9 thrusters @ 95#

9 kbs 72#

400m run

10:10

running was hard.

4. core: 3 rds

10x weighted ghd hip ext

​20x weighted db sit up

7/20/2015

1. heavy front squat singles

hit 320, 340, 360, 365


2. 10 rounds 1:1 work rest

200m run

2 rope climbs

working on hitting efficient rope climbs while breathing a little bit. just a good way to practice and sneak some volume in


3. 3rft

500m row

12 burpees

21 box jump

​10:32

7/20/2015

1. partner wod

2rds for time:

75 deads @ 315#

50 strict hspu

50 power clean 245#

75 strict ring dip

25 power snatch 155#

100 push up

56 minutes. absolutely brutal


7/8/2015

1. 10min working on turkish get ups

2. bench press 2.2.2.2 x3 with 20 seconds between reps and 3 minutes between sets

225# 

3. emom22

odd: 14 cal ad

even: 7 chest to bar pullup

4. 3x 250m row 3min rest

:47, :45, :45


5. emom10 x1 split jerk @ 80%


7/7/2015

1. conga line power cleans

5 minutes @ 225#

5 minutes @ 245#

5 minutes @ 265 #

5 minutes @ 275#

5 minutes @ 285#

no misses. just fun stuff with a bunch of guys.

2. partner wod "you go, i go"

12 min amrap

30 du

15 p. snatch @ 85#

alex and i got through 12 rounds combined


3. for time:

buy in: 50 ghdsu

strict "diane"

cash out: 50 ghdsu

8:33

the second set of ghdsu really got me. took way too long.


6/5/2015

1. for time:

100 du+ 10 squat snatch @ 165#

3:32. pr'd my du's after not practicing them for almost 2 months. crazy how that works. today i hit 80 in a row. (long ways to go)

2. for time:

    50 pistols

    25 ring dips

    40 pistols

    20 ring dips

    30 pistols

    15 ring dips

    20 pistols

    10 ring dips

10:25

never was out of breathe on this workout. purely testing muscle fatigue and being smart with my pace. 

6/4/2015

1. teams of 2

    300m sprints x10


2. weighted pull up 5x3

used a 44# kb. felt very weak after the open and regionals. need to start working strength again. 

3. teams of 2

    200 wall ball

    100 hpc @ 155#

12:33

4. teams of 20

    20 sled push (50m)

    100 db snatch @ 75#


5/9/2015

​1. regionals workout 3

i tested run .4 miles w/ 40 wall ball shot

4:24, wall balls weren't as issue. figuring out that dang true-form runner will be a challenge but i will do better with more of a .3 mile sprint.

2. regionals workout 1

21-15-9 partner dl + synchro c2b pull up

not sure what our time was on this but the limiting factor was the c2b w/ megan. my grip was a limiting factor on the set of 9 as well.

​3. regionals workout 7

30 cal row

dl hold @ 315#

30 hspu

30 hspu hold

30 t2b

30 t2b hold

50ft oh walking lunge @ 155#

other than the holding of the barbell in the beginning i felt like this workout was pretty easy. i kept my t2b down to fives and stayed on a solid pace. probably could use some extra grip work.


5/8/2015

a1. 1 minute to find max snatch

a2. 50ft handstand walk 4x w/ 3 min rest

hit 230 and 245# every single set. very pumped about the consistency today. also didn't break on my handstand walks. right now i feel like my snatch is the best it's ever been. I haven't missed an attempt in a long time. lovin' it

b1. 20 thrusters @ 115#

b2. 4 rope climbs x4 w/ 4 minute rest

tried working a new technique today. this workout was harder than i expected mostly because the thrusters really got my h.r up and going. 

c. for time: 75 power snatch @ 75#. every 25 reps rest 1 minute

:44, :49, :56

went unbroken on the first two rounds then had to break three times on the third and final round due to grip.


4/18/2015


1. teams of 6

    m/f complete:

100 thrusters @ 135#

60 slam balls @ 100#

sled push 100m

13:01


2. teams of 3:

    250m relay 3x

    6:11

4/8/2015

1. find max front squat:

    370#

ALL time PR is 385, was very happy to put this number up, felt great


2. 1 max set unbroken wall balls

    150

hurt like heck but very satisfied with the outcome. wall balls are a strength of mine


3. 3min max calorie air dyne

    73 cal

tough to do after 150 wall balls and still getting used to this machine. 

3/20/2015

1. 15.4 open workout

    3 hspu

    3 clean @ 185#

    6 hspu

    3 clean @ 185#

    9 hspu

    3 clean @ 185#

    12 hspu

    6 clean @ 185#

    15 hspu

    6 clean @ 185#

   18 hspu

    6 clean @ 185#

so on and so forth..

    ​124 reps


2. 5,4,3,2,1

    front rack lunges @ 165#

​   shoulder to overhead @ 165#

   rest 3 minutes and repeat 3 cycles

3/18/2015

1. work up to a heavy complex of: 1 push press + 1 push jerk + 1 split jerk

    245#


2. 200 cal row

    emom 1 15ft rope climb

   

​3/9/2015

1. 15.2

for as long as possible..

 

0:00-3:00

2rds

10 ohs 95#

10 c2b pullup

3:00-6:00

2rds

12 ohs 95#

12 c2b pullup

6:00-9:00

14 ohs 95#

14 c2b

197 reps

 

2. for time:

    75 strict hspu

    perform 20 du emom

    8:58

 

 

​2/28/2015

1. open 15.1

    9min amrap

    15 t2b

    10 dl @ 115#

     5 snatch @ 115#

    178 reps


...then 6 mins to find 1rm c&j

   297#

    

7/6/2015

1. front squat 6x3

worked up to 330. been awhile going heavy on this.

2. for time:

30 cal row

30 burpee over bar

30 hang clean @ 135#

4:40


3. granite games 15.3

17min amrap

50 cal row

50 wall ball

50 s2o 115#

50 box jump

317 reps

felt pretty good throughout this entire workout. kept a good pace, wish i could have done larger sets of the shoulder to overhead.

7/4/2015

0:00-15:00

5 rds

75 double unders

15 strict hspu


15:00-30:00

18-15-12-9

clean @ 185

*overhead bb carry 60m @ 135#


30:00-45:00

18-15-12-9

cal row

box jump 36''


45:00-60:00

5-4-3-2-1

rope climb

*25 t2b between rounds

7/3/2015

1. partner wod:

150 thrusters @ 95#

150 pull ups

100 thrusters @ 115#

100 chest to bar pullups

50 thrusters @ 135#

50 bar muscle ups


32:56 w/ kyle spears. 

happy with how i performed besides the bar muscle ups. had to go down to singles because I didn't want to get no repped on anything. always fun working out with somebody else!

Type your paragraph here.

7/2/2015

1. the triple 3:

3k row

300 du's

3 mile run

36:44

attacking my weaknesses in full force lately. tried breaking the double unders into sets of 25 but ended up being sets of 15 and 20. happy to say that i never stopped on the run


2. partner wod

2 rds of:

50 t2b combined (other partner holds from bar)

50 strict hspu (other partner holds hand stand)

6/3/2015

crossfit mainsite workout

for time:

50 box jump 24 inch

25 hspu

40 box jump

20 hspu

30 box jump

15 hspu

20 box jump

10 hspu

10 box jump

5 hspu

12:44

felt great working out again and i felt like i was flying through it. let the 2016 road to the games begin. 

5/31/2015

1. m/m/m and f/f/f

    50 ghdsu each

    50 muscle ups

    50 hpc @ 205#

19:12

went really fast out the gate and hit consistent mu's for triples. I wish i could hit larger sets because that would have helped us move faster. i was also worried about the hpc but adrenaline completely took over.

2. for completion:

    30 cal row

    315# dl hold

    30 strict hspu

    handstand hold

    30 t2b

    dead hang hold

    165# oh walking lunge

i was looking forward to this workout as soon as it was released. i wish i could have held the deadlift the entire time but my grip was shot after the long weekend. finishing that o.h lunge felt so great. can't wait to compete again next year!


5/20/2015

1. 1 min to build to max snatch

hit 225 easy... missed 245. feeling very confident about 225 which is good! pretty excited for this event.

2. hand stand walk 100ft

unbroken

3. with kelly...

    27-18

partner dl @ 410#

synchro c2b pull up

we went with butterfly and it took us 5 minutes and change. before tonight i was a little nervous about this event but now i am feeling more confident about it. i'm planning on practicing more c2b with kelly.

5/18/2015

1. 1 min to find max snatch rest 3 minutes then hand stand walk 100ft. rest 5 min x4

every round i hit 225# and 230#. my "no miss" streak is still alive and i love it. feeling very confident and consistent with my snatch. excited for this event. 


2. 3rds not for time:

    15 dl @ 315#

    15 c2b pull up

this however would be the exact opposite. i wasn't able to move quickly and really didn't perform well at all. need to work more on my pulling in general.

4/7/2015

1. 21-15-9

    deadlift @ 315#

    box jump 30''

   7:10

Not happy about my time on this workout. first round went fine then i got in a hole that i couldn't get out of. deadlifts felt very heavy for some reason. high volume dl's have always been a weakness point of mine. not my best metcon that's for sure.


2. squat clean: build to a max

​    330# pr!!

3. deadlift: build to a "tough" single

   410#

felt fine and went up pretty easy


4. 30 muscle ups for time:

    3:47

felt very good about this workout. came out and hit 11 straight which was a 1 rep pr. i was happy not to miss any reps and kept pretty consistent. 

4/6/2015

1. for time: 

      30 squat snatch @ 185#

   6:50

only missed 1 rep and it was in the very beginning. stayed at a slower pace because i really didn't want to fail any reps. if i had the choice i would have power snatched every rep and would have been way faster. 


2. 10min time cap:

    2k row then max du's

    113 du's

the row took me 7:28. legs felt heavy going into the double unders. this workout would without a doubt be considered a weakness of mine. 


    

4/4/2015

1. 1rm strict press

    185#, 15# under my pr


2. for time:

   2k row

   1 mile run

   100 burpees

   23:57

kept a good pace and stayed moving the entire workout. 2k row took me 7:33. i enjoy these type of workouts on saturday's and it feels good to be done with it. first week of testing complete!

3/25/2015

1. 3rft

    6 db snatch 75#

    6 muscle up

    3:55


​2. snatch: work up to a heavy single


3. 12min amrap

     15 kb swings

     60 du's

     6 shuttle runs


4. emom6

    5 strict l pull-up

3/21/2015

​3/4/2015

1. emom 14

​    odd: 7 PC 135# + 30 du's

​    even: 7 c2b + 7 wall ball


2. emom12

​    odd: 5 ohs + 30 du's

​    even: 5 bj 40'' + 7 wall ball


3. emom10

​    odd: 3 power snatch + 30 du's

    even: 3 muscle up + 7 wall ball

​3/3/2015

1. 3min row for cal

    3min burpee box jump 20''

    2min row for cal

    2min burpee box jump 20''

    1min row for cal

    1min burpee box jump 20''


2. 5 sets max strict hspu

    25,12,9,10,12


3. 15min amrap

    25 jumping lunges

    25 push-ups

    25 kb swings

    1 rope climb 15ft

2/23/2015

1. amrap12

    50 du

    20 kbs

    7 s20 @ 185#


2. emom8

    even: 7 t2b + 7 power cleans @ 155#

    odd: 7 t2b + 7 front squats @ 155#


3. emom10

    7 butterfly pull-ups


4. work on rope climb technique 

7/17/2015

1. ohs 10-8-6-4-2

185,205,225,245,265 no misses


2. for time

100-80-60-40-20-10

double under

50-40-30-20-10

wall ball

didn't time this wod. had a very hard time with it. humidity ate me up and my shoulders were burning after the first couple rounds. need to work on it


3. emom15

min 1) 7 strict pull up

min 2) 9 weighted hip ext.

min 3) 9 kbs @ 72#

7/15/2015

1. emom24

even: 7 c2b pull up

odd: 25 double under


2. emom10

4 tng power snatch @ 175#


3. partner wod

40 snatch @ 185#

60 t2b

40 s2o @ 185#

60 burpee box jump

​13:51 with matt strand.

7/14/2015

1. back squat 5x5

345,365,365,365,365

2. 12 min amrap

1arm db squat snatch @ 60#

50 du's


3. 4 rds

200m run

15 strict hspu

something in the 6 minute range. went unbroken which was awesome


4. 3rft

30 ghdsu

10 front squats @ 205#

9:02

​last round beat me up

7/13/2015

1. cf mainsite workout:

5 rds

5 minute rowing max distance

5 minute rest

1369m, 1329m, 1323m, 1273m, 1260m


2. bench press

4 rds of:

5 light reps

5 medium reps

5 heavy reps

​165, 185, 215#

6/9/2015

​1. emom8

   1 hang snatch + 1 ohs @ 185#

2. 18min emom

    odd: 12 cal row

    even: 3 muscle up

unbroken

3. for time:

 buy in: 200m farmer carry

    21-15-9

ohs @ 95#

burpees

cash out: 200m farmer carry

13:23

the farmer walks were very challenging for me. i struggle with grip so i am not surprised about that. always getting after the weakness points!


   

6/8/2015

1. back squat triples

worked up to 365# and hit a few sets. felt good to put some heavy weight on my back again.

2. partner wod

   300 du's

   200 ghdsu

   100 s2o @ 155#

   19:33

3. cf mainsite hero wod

   5 rds for time:

   3 power clean @ 225#

   200m run

   20 alt db snatch @ 60#

   -rest 2 minutes-

2:10, 2:09, 2:15, 2:25, 2:35

low back starting to fire up on me towards the end. good workout, great to use the home gym and get outside. 

6/6/2015

1. 7x2 clean and jerks

worked up to 285 and felt like i could have kept going. had to move on because of time

2. partner wod. for time:

​    4 rounds

    20 cleans @ 135

    20 pull ups

    400m run

17:23

easy workout. felt good to workout with the mi5 community. was able to go unbroken on all of my parts. 

4/25/2015

1. partner "karen" w/ 30# med ball

Finished 4:49, felt very smooth

2. partner wod

   20 c2b

   20 burpee over bar

   20 ohs @ 135#

   10 c2b

   10 burpee over bar

   10 ohs

then...

   5 rope climbs

  20 burpee over bar

  20 thruster @ 135#

  2 rope climb

  10 burpee over bar

  10 thruster

not sure on my time on this workout. first part went better than i thought, i was able to go unbroken which is a victory for me on c2b. second portion was tough considering the amount of thrusters i did yesterday. rope climbs felt smooth and fast, just spiked my heart rate.

3. 5k row for time

19:30

not sure if this is a good time or not but my body hurts and i went into it with a mindset of "recovery row". still figuring out pacing with the rower, kept a 1:55 most of the workout. needing a rest day :)

4/24/2015

1. squat snatch cluster 3.3.3 x5 rest 15 seconds between reps and 2 min between sets

165, 175, 180, 180, 175

this was very challenging and frustrating for me. not used to this style at all, i feel like i would have done way better if it were power snatch. Also, wasn't able to complete all reps.

2. barbell glute bridges 5 sets 14 reps

175#

3. AMRAP STRICT PULLUPS WITH TEMPO 3.1.3.1 FOR 3 SETS

8 REPS, 5 REPS, 5 REPS

THIS WAS TOUGH FOR ME TO KEEP THAT TEMPO GOING. WEAKNESS OF MINE FORSURE

4. EMOM10: 2 BAR MUSCLE UP

WENT FINE, ONLY MISSED TWO AND GOT BACK ON THE BAR TO FINISH THEM. GETTING BETTER AT THIS MOVEMENT.

5. 10 ROUNDS

    10 THRUSTER 95#

    10 BOX JUMP 24''

REST 1 MINUTE BETWEEN RDS

:36, :34, :33, :32, :32, :33, :32, :35, :34, :34

THIS WAS A GOOD WORKOUT FOR ME AND MY ENGINE. WAS HAPPY ABOUT MY SCORES AND STAYED PRETTY CONSISTENT. I ENJOY WORKOUTS WITH 10+RDS B/C IT BUILDS MY MENTAL TOUGHNESS.

4/14/2015

1. 20min amrap

    20 thruster @ 135#

    20 pull up

    20 burpee

161 reps

this will go down as one of the hardest workout i have ever done. the thrusters were my biggest limit and i couldn't get my breathe back at all. fell off at about the 12 minute mark. on the positive side i was able to cut the pullups into 5's and kept that the entire workout.

4/13/2015

1. 3x 1000m row

    15 min rest

3:22, 3:24, 3:26

not a pr by any means. first 500m felt great and held a good pace. last 500m not the case. quads locked up rather quickly.


2. 21-15-9

    squat clean @ 135#

    ring dips

6:06

went all singles on the cleans, kept a steady pace. once again quads got tight.

3/31/2015

1. 6 pistols

    7 box jumps at different 20'', 24'', and 30''

    3 bar muscle ups

    max distance handstand walk (entire length of the south gym)

    max time l-sit on rings 25 seconds

 (not a very good test for me)

2. 10 min max calories air-dyne

    200 calories.

FELT THIS ONE ALL IN THE QUADS. never really got out of breathe. very inexperienced with the air dyne so I wasn't even sure that I was using correct technique

3/17/2015

1. 3x me strict deficit hspu

    3x me strict hspu

    3x me kipping hspu


2. 4rds

    10 power snatch @ 115#

    10 s2o @115#

    200m run

    1 bar muscle up

    4 mins rest


3. for time:

    50 cal row

    50 box jumps 24''

    25 power clean @ 135#

    25 burpee over bar

    7:29

3/11/2015

1. "amanda"

    9-7-5

    muscle up & squat snatch 135#

    6:01


2. push press emom 7,6,5,4,3,2,1


3. 5 rounds not for time

    20m handstand walk

    4 strict hspu

    8 kipping hspu

3/2/2015

1. open 15.1

    9min amrap

    15 t2b

    10 dl @ 115#

     5 snatch @ 115#

    183 reps


...then 6 mins to find 1rm c&j

   302#

2/16/2015

1. Clean and jerk 

​    70%,75%,80%,85% and 5x1 @ 90%


2. 3x10 back squat

    325#


3. 20min amrap

    50 wall ball

    50 DU

    40 box jump

    40 t2b

    30 chest to bar pullup

    30 burpees

    20 cleans @ 145#

    20 jerks @ 145#

    10 snatch @ 145#

    10 muscle up

    Got through 8 muscle ups


4. 4x6 muscle up w/ 90 second rest

7/11/2015

event 2: clean ladder

185, 205, 225, 245, 265, 285, 305, 325

happy to say, i cleared the clean ladder and the last one felt great. only a few guys finished it.

event 3: "you go i go"

120 du's

60 kbs @ 53#

30 alt pistols

7:55 which was a 5th place overall finish. tripped up on the du's a couple times, gotta keep working on them.

​event 4: tag, you're it

5 box over

5 c2b pull up

10 box over

10 c2b pullup

....

313 reps which was a first place finish. i was most happy about my performance in this wod because i have been working really hard on my butterfly c2b technique and it is finally starting to come together.

​event 5.0 & 5.1

​row 100 calories for time split evenly

4:41 which was a 10th place finish.

​remaining time row for max calories

179 calories, 12th place finish.

not a great event for us and we knew that going into it. 

event 7: the finals

male completes 

8 muscle up

4 squat snatch @ 155#

6 muscle up

3 squat snatch @ 155#

4 muscle up

2 squat snatch @ 155#

then partner goes

then both run 400m

then complete 12 rope climbs combined.

11:21 first place finish.

overall i was very happy with our performance. obviously we would have liked to do better on the rowing workouts but that just isn't in our wheelhouse. always happy with first place and i'm excited to continue working on my weak points. mainly rope climbs, du's and c2b pull ups




7/10/2015

sisu summer throwdown

partner competition

event 1:

partner a swims 400m while partner b runs 1 mile. then they complete 21-15-9 log squats and burpees

12:28

finished second in this workout. very good considering we don't have extreme swimming backgrounds. 


6/30/2015

1. emom10 1 squat snatch

225# went 8/10

2. 5x3 snatch pulls @ 275#


3. for time:

30 ghdsu

30 burpee pull up

30 sdhp @ 135#

30 box jump over 24'

30 sdhp

30 burpee pull up

30 ghdsu

18:26

4. every 30 seconds for 6 minutes complete 1 muscle up with 30# vest on

then...

emom 8 

4 muscle up (no vest)

completed, no misses.

5/29/2015

*regionals 2015*

1. in m/f pairs complete:

    45 c2b pull up & 45 partner dl

    27 & 18 

    21-15-9

15:27

kelly really pushed me on this workout and i'm glad she did. i truly left everything i had out on the floor on this workout. happy with the result of getting fourth in the wod.

2. 3 men and 3 women complete:

    175 snatches @ 75#

      25 rope climbs

     115 thrusters @ 115#

19:52

went as fast as I could on this workout. couple rope climbs i missed my footing. this will be something i'll be working on in the offseason.



5/25/2015

1. 1 min. build to max snatch

hit 225, missed 245. feeling more and more confident with that 225 lift. haven't missed it in quite some time.

2. teams of 2

    emom5 4 rope climbs alt.

worked on technique and speed with the rope climbs. starting to really get the hang of the new footwork

3. every 90 seconds complete 10 power snatch @ 75# for 4 rounds

played with my grip width to see what was fastest. 

4. 3 sets of 25ft handstand walk into 5 strict hspu

5/17/2015

1. regionals event 6

    50 ghd

    50 muscle up

    50 hang power clean

this was harder than i had anticipated. muscle ups were very challenging after the sit ups and i felt super dizzy. also had a hard time holding on to the barbell mostly because i was super focused on speed aT THAT POINT. 


2. REGIONALS EVENT 7

    30 CAL ROW

    BB HOLD @ 315#

    30 STRICT HSPU

    H.S HOLD

    30 T2B

    DEAD HANG

    50FT O.H LUNGE @ 155#

THIS WORKOUT IS IN MY WHEELHOUSE AND I FEEL REALLY GOOD ABOUT IT. ALSO PSYCHED THAT I WAS ABLE TO HOLD THE BARBELL WITHOUT DROPPING. THE GRIP STUFF IS WORKING OUT!

4/22/2015

1. emom21

   30 du

   12 back extension

   12 kbs

very easy. almost went unbroken on du's which is big for me


2. every 3min for 30minutes:

    400m run

felt great running outside, got a little hard towards the end but nothing too crazy. i hate running so i wasn't looking forward to this. calf is already tight.

4/15/2015

1. for time:

    row 250m

    15 kbs 72#

    25 burpees

    15 kbs

    250m row

rest 12 minutes, 3 sets

4:08, 4:15, 4:34

felt pretty solid about the first two attempts. whenever i get high volume on heavy kbs i tend to lock up in my low back. unfortunately i had to drop the kb on the third set because of it. 


2. 1 set amrap unbroken pullups

32 reps


​3. 20 sets of 5 unbroken c2b pullups

    8:44

doesn't sound like a great time but i felt like i paced myself pretty well with a movement i am terrible at. i also ripped both of my hands with 20 reps left and took the time to tape them up which affected my overall time. everything went unbroken.