Thursday, 1.31.13

MUSCLE UPS!! FINALLY I figured it out! Ill try to post the video when I can!

Wednesday, 1.30.13

Strength: Overhead Squat 5-5-5-3-3-3


75x5, 85x5, 95x5, 110x5, 120x3, 130x3, 135x3 (PR)

WOD:  "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)

13:39 rx'd

Tuesday, 1.29,13

Skill: 3 attempts at a max effort 500m Row

1:43 (PR), 1:48, 1:53

WOD: 10:00 AMRAP
-10 Pull Ups
-15 Push Ups
-20 Squats

5+10 PU + 1 PU (grrrrrrr push ups)

OLY: Clean and Jerks

worked up to (135x3x1)2: 3 squat cleans and 1 jerk, twice

-5x5 Push Press @ 115

Monday, 1.27.13

Strength: Shoulder Press 5-5-5-3-3-3

65x5, 75x5, 80x5, 87x3, 92x3, 95x1 (WTF happened?)

WOD: AMRAP in 12:00:
- 5 Push Presses @ 65-75% of todays heaviest
- 7 Sit Ups
- 9 Kettlebell Swings - Russian (heaviest possible)


11 rds + 3PP with 75lb push press and 70lb KB

saturday, 1.25.13

WOD: "Running Angie". Teams of 2.
- Run 400m
- 100 Pull Ups
- Run 400m
- 100 Push Ups
- Run 400m
- 100 Sit Ups
- Run 400m
- 100 Squats
- Run 400m

25:??  partnered up with a new guy....we took it a little slow, but he did great for his first cf wod ever!

Friday 1,25,13

Strength: Power Snatch 3-3-3-1-1-1

75x3, 85x3, 95x3, 105x3, 115x0 (Failed 3 times!)
 
WOD: 5 rounds for time:
- 10 Burpees
- 5 Power Clean (135/ 95#)
- 10 Toes to Bar

8:15 @ 105lbs

Thursday, 1.24.13

Rest Day

Wednesday, 1.23.13

Strength:  Back Squat 3-3-3-1-1-1

165x3, 185x3, 195x3, 210x1, 235x0

Did some easy recovery workout with light power snatches, warrior sit ups, and pull ups in sets of 10.

Tuesday, 1.22.13

Warm Up: 1 mile run, 500m row, other crap...

Skill: On the minute for 10:00 complete:
- 4 Supine Ring Rows

40, almost done with feet at same level of rings. I think I was like an inch lower.

WOD:For Time
- 400m Run
Then, 5 Rounds of:
- 5 Chest to Bar Pull Up
- 10 Hand Release Push Up
- 15 Goblet Squat (35/26#)
Then:
- 400m Run

9:59 @ 53lbs
Oly Class: Snatch

65x3, 75x3, 85x3, 95x3

Drop Snatch: 2 sets of 65x3, 2 sets of 75x3

WOD: EMOM for 15min
-3 squat snatches @ 75
-3 box jumps @ 24inches

Monday, 1.21.13

Strength: Floor Press 3-3-3-1-1-1

65x3, 73x3, 95x3, 105x3, 115x3, 125x3, 130x1, 135x1, 140x1 (PR)

WOD: For Time
21-15-9:
- Power Clean (95/65#)
- Wall Ball shots

3:15 rx'd

Did all unbroken powercleans and unbroken set 21 and 9 of wall balls, broke up the set of 15 wallballs 10/5.

Saturday, 1.19.13

WOD: "Deck of Cards"
- Diamonds = Warrior Sit Ups
- Hearts = Push Ups
- Clubs = Walking Lunges (one step each leg = 1 rep)
- Spades = Kettlebell Swings
- Joker = 200m Run

* Each numbered card is face value
* Aces are worth 1 rep
* Face cards are worth 10 reps

scaled the lunges to OWL at 25lbs, and used 53lb kettlebell. I finished, had to deal with the crying baby a few times but I eventually got through it all. Time doesnt count because I had to take long breaks with Tanner. I was very happy with my push ups today!

Friday, 1.18.13

Strength: Power Snatch 3-3-3-1-1-1

75x3, 85x3, 95x3, 105x1, 110x1, 110x1 (stopped here because I didnt feel very secure with this weight...PR)

WOD: 3 rounds for time:
- 400m Run
- 10 Burpees
- 10 Sumo Deadlift Hight Pull (115/75#)

9:34 rx'd

Thursday, 1.17.13

Warm Up: 1000m Row, 2 rounds of: 5 pull ups, 10 push ups, 10 box jumps, 5 SDHP

Skill:  Dips.  Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets

4x10 rounds with skinny black band. If I did this with no band it would have taken forever to get 40 reps because I would be doing sets of 2 or 3. I really need to get better at these.

WOD:  On the minute for 15:00:
- 10 Kettlebell Swings (heaviest possible)
- max reps Double Unders


423 total double unders and 53lb kettlebell


The kettlebell swings were all unbroken. This workout was crazy hard. I should have had 500 double unders but I kept messing up. When your DU's are off, you loose a lot of time.

Wednesday, 1.16.13

Warm Up: 1000m Row, cant remember anything else


Strength:  Back squat 5-5-5-3-3-3

75x5, 95x5, 105x5, 130x5, 145x5, 160x5, 170x3, 185x3, 200x3 (PR)

WOD:  Reps of 12-9-6
- Overhead Squat
- Front Squat
- Jerk (push, split, behind the neck)

7:47 @ 95lbs

12: Unbroken on the OHS and FS, broke it up 8/4 on the jerks
9: Broke up 6/3 on OHS and jerks, unbroken on FS
6: Unbroken OHS and FS, broke it up 4/2 on jerks....(shoulders and wrists were killing me!) 

Tuesday, 1.15.13

Skill: On the minute for 10:00 complete:
- 4 Supine Ring Rows

WOD: 10 rounds for time:
-3 Power Cleans (155/105#)
-6 Push Ups
-9 Sit Ups

10:37 @ 115lb power cleans and GHD sit ups

The GHD sit ups gave me a headache for about 20 minutes after the workout. I hate GHDs but I wanted to try to scale up as much as possible since regular sit ups are easy.

Oly Class: Clean and Jerk

(60%x3+1) 2: 105lbs

(65%x3+1) 2: 115lbs

(70%x3+1) 3: 125lbs

Monday, 1.14.13

Strength: Floor Press 5-5-5-3-3-3

45x5, 65x5, 75x5, 95x5, 105x5, 115x5, 125x3, 130x0 (I hate floor press!)

WOD: AMRAP in 10:00:
-10 Push Presses (95/65#)
-20 yard Bear Crawl

9 rds + 10 PP and 5yrd bear crawl @ 75lbs

Saturday, 1.12.13

Warm Up: 600m Row, 100 Doube Unders, Fast Burgener Warm Up. and thats it. Horrible Warm Up!

Strength: Snatch

75x3, 85x3, 95x3, 105x3, 115x0. Couldnt get it today. Probably because of my crappy warm up.

*did 25 double unders in between each set.

Conditioning: 5 rounds of:
-10 Pull Ups
-10 Push Ups
-10 Air Squats

Conditioining: 10,9,8,7,6,5,4,3,2,1 of
-Deadlift @ 155lbs
-Pull Ups
-Box Jump 24'

Today was pretty slow for me. Brad and I had a "Golds Gym" day...lots of talking, untimed workouts, not very much intensity (for me at least)  at all. I will just call this an active rest day!

Friday, 1.11.13

Strength: Push Press 3-3-3-1-1-1

65x3, 95x3, 105x3, 115x3, 120x1, 125x1, 135x1, 145x0 (failed 5 times, but so close), 142x1 (PR!)

Conditioning: For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up
5:?? with 25lb plates/chest to ground deficit push ups and 24inch box. I hate push ups.

Thursday, 1.10.13

Skill: Pull Ups on the minute for 10:00. Try to improve from last week

I did 3 strict and then 3 kip for every minute. I was able to complete the 3 strict for the whole ten minutes this week, which is an improvement from last week where I could only do 2 on round 9 and 10.

Conditioning: Secret Service Snatch test
As many reps possible in 10:00
- Kettlebell Snatch

201 @ 35lb kettlebell

I loved this workout! Next time I am either going to try to beat my score with the same weight or I am going to try scaling up to 44lbs and see how much I can do.

Wednesday, 1.9.13

Warm Up: 800m Run, 100 Double Unders, bear crawl, wall ball pass, pull ups, a bunch of hand stand push ups rx'd!!!

Strength: Front Squat 3-3-3-1-1-1

75x3, 95x3, 115x3, 145x3, 165x3, 185x1, 200x0, 200x0, 200x1 (Finally, PR!)

Conditioning: 3 Rounds for time
-10 Overhead Squats @ 85lbs
-40 Double Unders

3:55 rx'd.

My time should have been way lower, like in the 3:30's but I kept messing up on double unders because my rope was kinked. I only did one round of unbroken DU becasue of that stupid rope. Oh well, next time.

After: 800m run

YESTERDAY: Pr'd my snatch at 120!!!! Could have done 125, or 130. I'm so excited that all my form work is starting to pay off.

Tuesday, 1.8.13

Warm Up: 1000m Row, Deadlifts, Hang Power Cleans, Shoulder Press, Back Squat, Mountain Climbers

Skill: On the minute for 10:00 complete:
- 2 Handstand Push Ups (scale up or down as needed)

Used 1 abmat and did kipping for 8 rounds. Did 15lb plates with 1 abmat to make it rx'd for the last 2 rounds. I need to work on strict hspu.

Conditioning: Total Reps throughout all the work periods of Burpee Pull Ups?
- 3:00 WORK
1:30 Rest
- 2:00 WORK
1:30 Rest
- 1:00 WORK

50 or 51 reps.......not sure which one because I lost count. Burpee Pull Ups SUCK.

I will be going to Olympic Lifting class tonight!

Monday, 1.7.13

Strength: Hang Power Clean 3-3-3-1-1-1


75x3, 95x3, 105x3, 115x3, 125x3, 135x3, 140x1. 145x1, 150x1


I did not increase my weight this week because I was working on form. This week felt way easier and I did the shrug and pull without having to do the dip on the heavier weight.


Conditioning: 3 Rounds for Time:
- 30 Air Squats
- 7 Ring Dips
- 10 Hang Power Cleans @ 50-60% today's top weight


8:34 @ 95lbs and rx'd ring dips!!


This is my first time doing rx'd ring dips. I did a few sets of three, some sets of two, and a lot of sets of 1, but whatever, I did it!

Saturday, 1.5.13

Warm Up: 800m Row, Handstands, handstand push ups, sumo stretch

Conditioning: Tabata This
-Tabata Squats
    -1 Min Rest
-Tabata Push Ups
    -1 Min Rest
-Tabata Pull Ups
    -1 Min Rest
-Tabata Sit Ups
    -1 Min Rest
-Tabata Row (count calories)

19, 5, 7, 12, 6= 49 rx'd

Tabata is 20 second work/ 10 seconds rest for 8 rounds. This means we do 8 rounds at each exercise. The scoring is the least amount of reps you did within the 8 rounds on each exercise. Once again, My push ups suck. I did get 13 in the first round though, but definitely couldnt keep that pace up. My next goal will be 20 for air squats, 7 for push ups, 9 for pull ups, 14 for sit ups, and 7 for row.

My Best Rounds: Squat-19, Push Up- 13, Pull Up- 10 (should have been more but the bar was freezing and killed my hands), Sit-Up- 13, Row-9.
   
    

Friday, 1.4.13

Warm Up: 800m Run, 600m Row, PVC passthroughs, sotts press, toes to bar, hand stands

Strength: Push Press 5-5-5-3-3-3

65x5, 95x5, 105x5, 115x5, 120x3, 125x3, 130x2 (I almost had the third one but I brought the bar too far out in front of me. Next time I'll get it for sure).

Conditioning: 12:00 AMRAP of
-12 Kettlebell Swings @ 53lb KB
-12 Goblet Squats @ 53lb KB
-12 Box Jumps @ 24inch box

6 Rounds + 14

Should have finished the round but I fell twice in the first two rounds! Both rounds I fell on the 10th jump because I am not used to the 24inch box so I apparently got fatigued. So the next rounds I did 8 box jumps unbroken, rested for 2 or 3 breaths, then did the last 4 box jumps. Competitions are starting to use 24inch boxes now for girls so I thought I better start practicing on it.

Thursday, 1.3.13

Warm Up: 800m run, 100 double unders, burpees, sit ups, handstand push ups, burgener warm up

Strength: Pull Ups for 10:00

-Did 3 Strict and 3 kipping every minute, unbroken. I could have kept doing kipping, but I made sure I had a lot of rest so I could keep up with the 3 strict each round. I could only do 2 strict (4 kip) and 1 strict (5 kip) by the 9th and 10th minute.

Conditioning: 3 Rounds of:
-15 Hang Power Snatch @ 65lbs
-400m Run

9:44 @ 75lbs, unbroken HPS

It was SO cold today which made me suck at the running. I felt like I could hardly breathe, so the runs were more like jogs. But the hang power snatches were unbroken which I was happy about since I scaled up. 

After: Snatch Practice

Worked up to 95lbs on form. I got the pull down faster and I get under the bar quickly now, but I still feel wobbly and unbalanced a little bit.

Wednesday, 1.2.13

Warm Up: 800m row, 50 double unders, overhead squats, hand stand push ups (finally got them rx'd!! BOOM sucka!), rope climb


Strength: Front Squat 5-5-5-3-3-3

75x5, 95x5, 115x5, 125x5, 135x5, 145x3, 155x3, 165x3

Really need to work on not leaning forward as the weight gets heavy. On my last set of 165, my first rep was good and then I started to lean forward slightly on the way up on the next two reps.

Conditioning: Every minute on the minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left

Use a KB equaling 15-20% of bodyweight.

26lb kettlebell

Not too hard...had about 20 seconds of rest each minute. I feel like I need more cardio today. My eating has been horrible.

Tuesday, 1.1.13

Rest Day....had to take care of my sick kids =(

Monday, 12.31.12

Strength:  Hang Power Clean 3-3-3-1-1-1


75x3, 95x3, 115x3, 125x3, 135x3, 140x1, 145x1, 150x1

I love HPC and they aren't too difficult for me. But I did notice myself dipping slighting instead of just shrugging and pulling, which I am not sure would count as a real hang power clean. I only did that on the 145 and 150.

Conditioning: 7 Rounds for Time:
- 7 Kettlebell Swings
- 7 Burpees
- 7 Toes to Bar

8:45 @ 53lbs

Did the toes to bar unbroken on the first round only. I really need work on those