Monday, 4.29.13

Skill:          Muscle Ups-1,1,1,1        Rope Climbs- 1,1,1,1,1

Strength: 

Back Squat- 100x5, 150x4, 175x3, 195x2, 205x1, 213x3 (PR...215), 195x5 (PR... 194 next), 170x7 (172 next)

Weighted Pull Ups: 5x5, 16x4, 23x3, 32.5x2, 45x1, 29x3 (31 next), 22x5 (23), 15x7

Conditioning: 3 Rounds of
-30 Kettlebell Swings @ 62lbs
-20 Box Jumps @ 20in
-50 Double Unders

9:46 rx'd (First set of KB swings were unbroken)

LATER

Conditioning #2: 5 Rounds of
-30 Wall Balls (if WB not done in 1min, there is a 1000m Row or 800m Run Penalty)
-1:00 rest

All wall Balls done unbroken, and NO PENALTIES! BBBOOOMM!

Strength/Conditioning: 

-5x10 @ 30inch box jump

-7x3 tire flips @ #3 tire

Saturday, 4.27.13

Conditioning: "Schmalls"
-800m Run
   2 rounds of
     -50 Burpees
     -40 Pull ups
     -30 Pistols
     -20 Kettlebell Swing
     -10 HSPU
-800m run

29:30 rx'd....HORRIBLE TIME!! Im tired

Friaday, 4.26.13

Skill: Handstand Push Ups

5, 5, 5, 5, 5, 5, 5, 5

Strength: 

Deadlift: 130x5, 180x4, 210x3, 255x2, 265x1, 275x1, 285x3 (PR!.....287), 260x5 (263), 245x7 (247)

Dips: 5, 5, 5, 5, 5, 5, 5, 5 (All Strict)

Conditioning: EMOM for 12 min:
-4 Burpees
-80 yrd sprint

all rounds were 30seconds and under

Skill: 3 HSPU EMOM for 10 mins

Stabilization: 50 Warrior Sit Ups and 20 Back Extentions

Conditioning #2: 3 rounds of
5:00 bike, starts increasing pace at 3:00 every time

Thursday, 4.25.13

Skill: Bar Muscle Ups......I got zero out of 5 attempts because I wasnt trying my hardest because my rip from yesterday was about to rip again on the second layer!!

Strength:

Overhead Squats: 85x5, 110x4, 125x3, 140x2, accidently forgot to do 1 rep, 146x3 (147), 140x5 (141), 133x6 (fell on last rep because I breathed in chalk and it made me drop the bar! stay same weight next week)

Weighted Pull Up: 5x5, 15x4, 22.5x3, 45x1, 29x5x3 (30), 22.5x5 (23), 15x7 (16)....and then my hand ripped inside the rip from yesterday.

Conditioning: 5 Rounds of
-12 Burpee Box Jumps
-50 Double Unders

9:13

Stabilization: 50 V-Ups/ 50 Good Mornings @ 80lbs

LATER

1 Mile Run- 8ish minutes....maybe even 7 mins. I wasnt timing it.

Conditioning #2: Wall Ball and Burpee Ladder (1/1, 2/2, 3/3........till failure)

I got to 11 wall balls and 10 Burpees.....almost made it to the 12th round

After: 1000m Row- 4:05...yikes

Wednesday, 4.24.13

Skill: Pistols

5/5, 5/5, 5/5, 5/5, 5x1/1 with 35lb weighted bar

Muscle Ups: 1, 2, 2, 2, 1, 2x1x0 with regular grip

Conditioining: Diane
21-15-9
-Deadlift @ 155
-Handstand Push Ups

12:50 rx'd.

I purposefully did the HSPU as slow as possible because me neck just got better from when I jacked it up on HSPU last week. The deadlifts were sooo easy and I did them unbroken.

Skill: Pistols 50 alternating each rep...2:01 (pr by 1 second)

LATER

Skill and Stabilization: Turkish Get Ups

5 right/ 5 Left @ 26lbs
Then did 4 rounds of 5R/ 5L @ 35lbs

Tuesday, 4.23.13

Skill: Handstand Walks

Strength:

Power Clean: 85x5, 105x4, 125x3, 140x2, 160x1, 165x1 (PR!!), 152x3 (153). 147x5 (148), 138x10 (140)

Push Press: 95x5, 105x4, 115x3, 130x2, 150x0, 130x3 (131), 125x5 (126), 115x7 (117)

Conditioning: 2 Rounds of
-100 Double Unders
-25 Push Press @ 65lbs
-20 Toes to Bar

6:45 with unbroken du and terrible toes to bar!

Skill: Handstand Walks

Stabilization: 50 Hollow Rocks/ 50 Reverse Hypers

LATER

Conditioning #2: 3 Rounds of
-Tabata Row
-400m Run

1-688 total meters, 1:45 Run/ 2-699 total meters, 1:43 run/ 3-699 total meters, 1:43 run

Monday, 4.22.13

Skill: Butterfly Pullups. Finally got then sithout it hurting my shoulder! I figured out how to come under the bar more instead of dropping straight down.

Strength:

Front Squat: 100x5, 135x4, 155x3, 175x2, 210x1 (PR!!), 182x3 (184), 167x5 (170), 147x7 (150)

Weighted Chin Ups: 5x5, 15x4, 25x3, 35x2, 45x1, 32.5x3 (33), 26x5 (27), 18x7 (stay)

Conditioining: 4 Rounds Of
-400m Run
-50 Squats with 20lb Baby Tanner

14:28

Stabilization: 50 Hip Extentions/ 50 GHD

LATER:

2nd Conditioning: 3 Rounds of
-250m Row, 500m Row, 750m Row
(rest in between each set for the same amount of time that it took to row)

1- 0:56, 1:55, 3:00/ 2-0:56, 1:56, 2:58/ 3-0:56, 1:56, 2:58

Muscle Ups: 1, 2, 2, 1, 2, 2, 2, 2 (almost 3!!)

Saturday, 4.20.13

Elk Grove Grinder!!! Tracy and I got 3rd place

Friday, 4.19.13

Active Rest Day......but not really.

Skill: Double Unders

172 (PR!!), 100, 106, 102= 480 total in only 4 sets!

Strength:

Full Snatch: 55x5, 75x5, 85x5, 95x5

Conditioning: 3 ROunds of:
-7 Power Snatch @ 80lbs
-7 Overhead Squats @ 80lbs
25 Warrior Sit Ups

7:3?

Skill: Handstand Walks

Elk Grove Grinder Competition Tomorrow!!

Thursday, 4.18.13

Skill:

3:00 Handstand Walk Practice, then I stopped because of my neck. I am not getting handstand down at all....I am not sure what to do about those.

Muscle Ups: 1,1,1,1,1,1,1,1,1,1

Strength:

Back Squat: 95x5, 145x4, 170x3, 190x2, 200x1, 211x3 (PR. 212), 192x5 (PR. 193), 173x7 (PR. 175)

Weighted Chin Ups: BWx5, 15x4, 22.5x3, 32.5x2, 45x1, 30x3(PR. 32), 24x5 (PR. 26), 16x7 (PR. 17)

Stabilization: 50 V-Ups/ 50 Good Mornings @ 75lbs

Conditioning:

1.5 Mile Run

EMOM for 10:00 of
-5 Squat Cleans @ 95lbs
-5 Chest to Bar Pull Ups

25 Burpees

Wednesday, 4.17.13

Skill: Bar Muscle Ups

0, 1, 1, 1, 2, 1, 1, 1, 1, 2

Conditioining: 3 Rounds of:
- 400m Run
- 12 Deadlifts @ 155
- 21 box Jumps @ 20"

9:32 rx'd, unbroken deadlifts

Skill: Bar Muscle ups  5x1x0.......yikes

Stabilization: Handstand holds
3x1:00 holds.......SO hard and I was so dizzy after!

Tuesday, 4.16.13

Skill:

Muscle Ups: 1,1,1,1,1,1

Pistols: 5/5, 5/5, 5/5, 5/5, 5/5

Strength:

Deadlifts: 125x5, 175x4, 205x3, 250x2, 270x1, 280x3 (282), 255x5 (257), 237x10 (240)

Dips: 3 from MU, 3 from MU, 3 from MU, 3 from MU, 5, 5, 5, 5, 5, 4 (All were strict)

Conditioining: 6 Rounds of
-5 Power Cleans @ 110
-10 Burpees over the bar

7:38 (went slow because my neck is jacked from handstand push ups, so I had to be very careful)

Skill: 50 Pistols (alternating each rep) 2:02

Stabilization: 50 Hollow Rocks, 50 Reverse Hypers

Monday, 4. 15.13

Skill: Hand Stand Push Ups

5,3,5,5,5,5

Strength:

Overhead Squat: 85x5, 105x4, 120x3, 140x2, 155x1 (PR), 165x3x0, 160x2x0, 160x1 (PR!), 145x3 (PR, 146 next), 138x5 (PR- 139 next

Weighted Pull Ups: 5x5, 15x4, 22x3, 30x2, 50x1, 28x3 (29 next), 20x5 (22 next), 13x7 (15 next)

Conditioining: "DT"
5 Rounds Of
-12 Deadlifts @ 105
-9 Hang Power Cleans @ 105
-6 Push Jerks @ 105

5:35....huge PR

Skill: Handstand Push Ups.....did 2 set of three and then my neck started hurting cuz I fell down on it too hard so I decided to stop

Stability: 50 GHD Sit Ups/ 50 Hip Extentions

Saturday, 4.13.13

Skill:

Muscle Ups: 1, 2, 1, 2

Rope Climb: 1, 2, 1

Conditioining: Regionals 2012 Workout
-2000m Row
-50 Pistols (alternating)
-30 Hang Power Cleans @ 135

15:52

Skill: 10 Rope Climbs (done in 6 minutes....took my time)

Friday, 4.12.13

Strength:

Power Cleans: 65x5, 85x4, 105x2, 135x2, 155x1, 170x2x0, 150x3, 145x5, 130x7

Push Press: 85x5, 95x4, 100x4, 110x3, stopped because I had to do the wod for the newspaper

Conditioning: For time
-400m Run
-15 Split Snatches @ 65lbs
-15 Thrusters @ 65lbs
-30 KB swings @ 70lbs
-15 Thusters
-15 Split Snatches
-400m Run

11:02

Stability: 50 Warrior Sit Ups/ 50 Back Extentions

Thursday, 4.11.13

Skill: Bar Muscle Ups

0, 1, 1, 1, 1, 1, 2 (Yay! First two strung together)

Strength:

Front Squat: 95x5, 130x4, 150x3, 170x2, 200x1, 215x2x0, 210x0 (PISSED. I had it, then dropped my elbows), 180x3 (PR- 182 next), 165x5 (PR-difficult, 166 next)

Weighted Chin Ups: BWx5, 12.5x4, 20x3, 30x2, 50x1 (PR), 60x1 (PR), 28.5x3 (PR-30 next), 22.5x5 (PR- 24 next)

Conditioning: 12:00 AMRAP
-10 Deadlifts @ 75lbs
-8 Front Squats @ 75lbs
-6 Push Press @ 75lbs

11+14. Not happy with this. Should have been a 13+ wod. I had a really bad day, I blame it on that.

Skill: Bar Muscle Ups

0, 1, 2, 0, 1

Stabilization: 40 Good Mornings @ 95lbs for 10, then dropped to 75lbs the rest. 40 V-Ups (supposed to be 50/50 but I ran out of time and had to coach)

Wednesday, 4.10.13

Skill: 5:00 of Handstand Walk Practice

Conditioning: 8 Rounds of
-1 Muscle Up
-5 Handstand Push Ups
-10 Kettlebell Swings @ 53lbs

somewhere in between 20-30 minutes. I was going more for form and quality than time.

Skill: 8 minutes of Handstand Walk Practice

Tuesday, 4.9.13

Skill: Pistols
- 3 Rounds of: 5 left, 5 right (30 total-unbroken)

Strength:

Power Snatch: 70x8, 85x4, 95x3, 105x2, 115x1, 125x2x1 (high-pull), 125x1 (PR!!), 130x2x0

Bench Press: 75x5, 95x4, 110x3, 125x2, 145x1, 128x2 (Missed 3rd rep because my bar was too close to the rack), 117x5, 110x7

Conditioning: For Time
-100 Double Unders
-30 Overhead Walking Lunges @ 25lbs
-30 Pull Ups
-30 Overhead Walking Lunges @ 25lbs
-30 Pull Ups
-30 Overhead Walking Lunges @ 25lbs
-100 Double unders

9:47 rx'd. Everything felt good except for the pullups. I took was too long on those.

Skill: 3 pistols alternating legs every 30 seconds for 10:00 (60 total)

Stabilization: 50 Hollow Rocks/ 50 Reverse Hypers (sets of 20, 15, 10)

OLY Class: Clean and Jerks

(110x3x1)2, (125x3x1)2, (140x3x1)2, (155x2x1)1, 165x1 (PR), 175x1 (PR), 180x0 (PR on the Clean)

Monday, 4.8.13

Skill: Handstand push ups

Strength: 

Back Squat: 95x5, 140x4, 165x3, 185x2, 215x1, 240x1 (PR), 246x2x0 (SO CLOSE...UGH!!!), 209x3 (easy, 211 next), 190x5 (PR-easy...192 next) Work on not going as low next time

Weighted Pull Ups: 5x5, 15x4, 20x3, 28x2, 45x1(PR), 50x1(PR), 55x1(PR), 60x0, 57.5x0

Conditioning: 10:00 AMRAP
-5 Power Cleans @ 105
-7 Toes To Bar
-9 Wall Balls

8rds + 5 Power Cleans

Did it all unbroken......took rest in before t2b sets so that I could get them all unbroken.

Skill: 10:00 of Muscle Ups

9 out of 10

Stabilization: 50 GHD, 50 Hip Extension

So. Damn. Tired.

Saturday, 4.6.13

Mud Factor 5k!!! So much fun! Wasn't really tiring, but it was way fun. It was a good warm up for my 13.5 redo later.

Conditioning: Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

78....only two reps better. Still pissed, but whatever. We will see if I make regional tomorrow. 

Strength:

Deadlift: 130x5, 160x4, 200c3, 245x2, 265x1, 278x3(279), 252(253), 235x7(237)

Handstand Push Ups: 3,3,3,3,3,3,3,3 (did them on the ground)

Friday, 4.5.13

SUPER ACTIVE REST DAY!!!

1000m Row

Strength and Skill:

Ring Dips: 8 (4 kip, then brad yelled at me, then 4 strict), 2 strict from muscle up, 4 strict, 2 strict from MU, 4 strict, 2 strict from MU, 4 strict, 2 strict from MU, 3 Strict

Double Unders: 122 (PR! Carter threw something at my rope or else it would have been more!), 30, 58, 50, 60, 60, 60= 450

Muscle Ups: 1, 1, 1, 1, 0, 1, 2, 1

Conditioning:
-400m Run
-30 GHD Sit Ups
-800m Run
-15 GHD
-800m Run
-15 GHD

no time.....tried to time it and then I had to deal with the kids to much in the middle of it.

Thursday, 4.4.13

13.5 CrossFit Open Wod.....LAST ONE!!!!!

Conditioning: Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

76 reps..........PISSED!!!!! Did the first round in 1 minute and then fell off. I felt so weak. I dont think I ate enough. Totally doing this one over..

Strength:

Overhead Squat: 75x5, 100x4, 115x3, 135x3 (ops! shoulda been 2), 145x3 (stay), 130x2, 130x5(stay), 122x7 (123 next)

Weighted Chin Ups: BWx5, 10x4, 17x3, 25x2, 45x1 (PR), 27x3(28.5), 20x5(22), 15x7(16)

Wednesday, 4.3.13

ACTIVE REST DAY

-800m Run

3 Rounds of:
-10 turkish get ups (5 each side)
-10 Hang Power Cleans @ 55lbs
-50 Double Unders

5 Rounds of:
-15 Warrior Sit Ups
-15 Russian Twists

Tuesday, 4.2.13

Strength:

Power Clean: 85x5, 105x4, 130x3, 140x2, 155x1 (EASY), 145x3 (148 next), 135x5 (140 next), 120x10 (125 next)

Push Press: 65x5, 85x4, 105x3, 115x2, 130x1, 125x3 (127 next), 115x5 (117 next), 100x10 (105 next)

Conditioning: 4 Rounds of
-250m Row
-30 Double Unders
-15 Burpees
-10 Kettlebell Swings @ 62lbs

11:28....ALOT harder than it looked. Especially with the 62 kb swings (double unders and kb swings were all unbroken)

Monday, 4.1.13

Strength: 

Front Squat- 80x5, 125x4, 145x3, 165x2, 185x1, 177x3 (PR-179 next), 162x5 (PR-165 next), 145x9 (147 next)

Weighted Pull Ups- 5x5, 12.5x4, 17.5x4, 27.5x2, 40x1 (PR), 27.5x3 (PR- 28 next), 19x5 (PR-19.5 next), 12x7 (PR- 13 next)

Bar Muscle Ups- 5!! (not in a row)

Conditioning:

1 Round of:
-1 Push Press @ 115
-1 Chest to Bar Pull Up
-1 Push Press @ 115
-3 Chest to Bar Pull Ups
-1 Push Press@ 115
-5 Chest to Bar Pull Ups

Less than a minute.....this was supposed to be 5 rounds but my hands were killing me and I didnt want to rip before the last open wod! So Brad had me stop and do something else.

5 Rounds of:
-1 Push Press @ 115
-50m Row
-1 Push Press @ 115
-100m Row
-1 Push Press @ 115
-150m Row

10:50