A. Squat snatch 2, 2, 1, 1; rest 3 min
B. Back squat @22x1, 2-3x4; rest 2 min
C. 30 squat snatch for time 175#
A. 185,195,205,215(fail).....FML, technique, gotta find it
B. 305,305,315,325....3 reps for all sets. So damn excited for these. This is 1st time I have back squat in not "for time" setting in over a year. Felt a little heavy at 1st. But got stronger as sets went on.
C. 7:23.....2:37PR from August. Happy, but not satisfied. These were all singles. I had 3-4 misses. Wanted 6:00. Breathing was great. Legs were a little tired. Lower back a little tight. Hamstrings and lower back still a little tender from 13.2.
3/20/13
03/17/2013 - Some fine Dyning, MAP style
Airdyne 30 seconds @85%
airdyne 30 seconds @50%
x40
(rest 10 min bw sets 20/21)
F'ed this up. Did 30min straight. Trying to look at RPMs now. 85% was 75-78RPMs. 50% was 55RPMs. Breathing felt fine. Did this at home with "Stingy", this is the new name for my Airdyne.
airdyne 30 seconds @50%
x40
(rest 10 min bw sets 20/21)
F'ed this up. Did 30min straight. Trying to look at RPMs now. 85% was 75-78RPMs. 50% was 55RPMs. Breathing felt fine. Did this at home with "Stingy", this is the new name for my Airdyne.
03/16/2013 - OPEN WOD 13.2!
A. Squat clean and jerk 2, 2, 2, 1, 1, 1; rest 2 min
+
Open workout #2
Did the open wod 1st
10min AMRAP
5 S2O 115#
10 DL 115#
15 Box Jumo 24in
349....So damn happy about this. Not a fan of box jumps. Came out hot and did 1st 2 rounds in 1:28. Did bounding box jumps 1st 3ish rounds. Then started to dabble in step ups to catch my breathe. I always finished last 5 with jumps. S2O and DL were unbroken and fast from start to finish. Jammed my thumb somewhere with the barbell. ???? WTF?
8th in my region after 2 WODs. 54th in world.
Waited 60 minutes, then did some of 1st part. Was hurting my thumb to go overhead. When the cleans started to get heavy, hurt there too.
So did.....
Power Clean 2,2,2....245,250,255
Front Squat @ 13X1 for 5,5,5......225,245,255
Good day.
+
Open workout #2
Did the open wod 1st
10min AMRAP
5 S2O 115#
10 DL 115#
15 Box Jumo 24in
349....So damn happy about this. Not a fan of box jumps. Came out hot and did 1st 2 rounds in 1:28. Did bounding box jumps 1st 3ish rounds. Then started to dabble in step ups to catch my breathe. I always finished last 5 with jumps. S2O and DL were unbroken and fast from start to finish. Jammed my thumb somewhere with the barbell. ???? WTF?
8th in my region after 2 WODs. 54th in world.
Waited 60 minutes, then did some of 1st part. Was hurting my thumb to go overhead. When the cleans started to get heavy, hurt there too.
So did.....
Power Clean 2,2,2....245,250,255
Front Squat @ 13X1 for 5,5,5......225,245,255
Good day.
03/14/2013 - Max cals on AD in 10min
10 min airdyne for max calories
Score - 192.....Did this at home on my AD. I'm telling you, stingiest AD in the SE, maybe the US, maybe the world. My PR is 212 or 215. Breathing was good, legs got tired. This time I did not come out of the gates like a madman, had decent 1st 2 minutes, then settled in.
As a point of reference for the cals on this AD. Max cals in 2 min for me 51, Brian Del Greco 52. Stingy.
Score - 192.....Did this at home on my AD. I'm telling you, stingiest AD in the SE, maybe the US, maybe the world. My PR is 212 or 215. Breathing was good, legs got tired. This time I did not come out of the gates like a madman, had decent 1st 2 minutes, then settled in.
As a point of reference for the cals on this AD. Max cals in 2 min for me 51, Brian Del Greco 52. Stingy.
03/13/2013 - Jerk Complex & Tester
A. Push jerk x5/Split jerk x1; build to a max of the complex
+
10-->1 ladders
Power clean and jerk 115#
Burpee box jump 24"
A. 240....bar was solid in hands, in rack position. Maybe had 5-10lbs more, but I was working for that 240 for sure.
Tester - 10:50.....i don't know if this is good, but I am happy with it. Did not go balls to walls on burpee box jump but kept consistent pace throughout. C&Js were 5/5, 3/3/3, 4/3/2, 4/3, 3/3, 3/2, 4,3,2,1. Rest was very small between C&J sets maybe 3-4sec. They felt good.
+
10-->1 ladders
Power clean and jerk 115#
Burpee box jump 24"
A. 240....bar was solid in hands, in rack position. Maybe had 5-10lbs more, but I was working for that 240 for sure.
Tester - 10:50.....i don't know if this is good, but I am happy with it. Did not go balls to walls on burpee box jump but kept consistent pace throughout. C&Js were 5/5, 3/3/3, 4/3/2, 4/3, 3/3, 3/2, 4,3,2,1. Rest was very small between C&J sets maybe 3-4sec. They felt good.
03/12/2013 - Hang Snatch 5RM & Chipper
A. Hang squat snatch; build to a 5rm in 10 min
+
For time:
20 thruster 95#
20 muscle ups
15 squat snatch 135#
15 muscle ups
10 squat clean 185#
10 muscle ups
A.) 175, did 1 set for 3 at 155, another set of 5 @ 165. No straps. Weight did not touch ground. Happy.
Tester - 14:10.....thrusters unbroken. MUs 4X5sets, snatch singles 1 miss, MUs 3X5sets, cleans were singles, MUs 4,3,2,1 to finish. Have been super confident in my MUs, but they felt much better today. I maybe could have pushed more on them, will not for next time. Could have gone faster on snatches and cleans, just tried to keep moving.
+
For time:
20 thruster 95#
20 muscle ups
15 squat snatch 135#
15 muscle ups
10 squat clean 185#
10 muscle ups
A.) 175, did 1 set for 3 at 155, another set of 5 @ 165. No straps. Weight did not touch ground. Happy.
Tester - 14:10.....thrusters unbroken. MUs 4X5sets, snatch singles 1 miss, MUs 3X5sets, cleans were singles, MUs 4,3,2,1 to finish. Have been super confident in my MUs, but they felt much better today. I maybe could have pushed more on them, will not for next time. Could have gone faster on snatches and cleans, just tried to keep moving.
03/10/2013 - Yay, rowing!!!
Row 500m @85%
rest 2 min
x12
(rest 6 min bw sets 6/7)
Mental warfare to complete. Done at home in carport.
1:44.4, 1:43.7, 1:43.4, 1:42.9, 1:42.8, 1:44.5
1:43.8, 1:48.0, 1:46.7, 1:46.6, 1:46.9, 1:43.1
Breathing was good and recovered between sets. Legs are just blowing up. Rowing is a mental battle for me to push through the leg pain. I feel very accomplished when I complete these sessions. I know I got better.
rest 2 min
x12
(rest 6 min bw sets 6/7)
Mental warfare to complete. Done at home in carport.
1:44.4, 1:43.7, 1:43.4, 1:42.9, 1:42.8, 1:44.5
1:43.8, 1:48.0, 1:46.7, 1:46.6, 1:46.9, 1:43.1
Breathing was good and recovered between sets. Legs are just blowing up. Rowing is a mental battle for me to push through the leg pain. I feel very accomplished when I complete these sessions. I know I got better.
03/09/2013 - THE OPEN 13.1!!!!
A. Squat snatch 2, 2, 2, 1, 1, 1; rest 3 min
+
Open workout #1
Considering it was the 1st week, and I would be doing ALOT of snatches. I did not do strength work first.
13.1 = 179 reps
I had a plan, stuck to it. If I would have been right on schedule, I would have had another :30 which would have allowed to get last snatch at 165# and some burpees. I focused on not resting or standing around, and trying to grab the bar as soon as I could on snatches. Good start.
http://youtu.be/otZ3crD2W90
+
Open workout #1
Considering it was the 1st week, and I would be doing ALOT of snatches. I did not do strength work first.
13.1 = 179 reps
I had a plan, stuck to it. If I would have been right on schedule, I would have had another :30 which would have allowed to get last snatch at 165# and some burpees. I focused on not resting or standing around, and trying to grab the bar as soon as I could on snatches. Good start.
http://youtu.be/otZ3crD2W90
3/15/13
03/07/2013 - MMMAP
10 min amrap @85%
Run 200m
10 thrusters 75#
10 chin ups
Rest 6 min
10 min @85%
Row 250m
15 wall balls
10 toes to bar
rest 6 min
10 min airdyne @85%
30 double unders
20 airdyne calories
10 walking lunges
1st - 5rds + 200m + 10 pulls.....skipped the thruster on last round.
2nd - 4rds + row....everything was spaced out, a lot of room between transitions
3rd - 5rds + DUs....Cals were taking me about :50.
Felt good on all of these.
Run 200m
10 thrusters 75#
10 chin ups
Rest 6 min
10 min @85%
Row 250m
15 wall balls
10 toes to bar
rest 6 min
10 min airdyne @85%
30 double unders
20 airdyne calories
10 walking lunges
1st - 5rds + 200m + 10 pulls.....skipped the thruster on last round.
2nd - 4rds + row....everything was spaced out, a lot of room between transitions
3rd - 5rds + DUs....Cals were taking me about :50.
Felt good on all of these.
03/06/2013 - Snatch Pull and EMOMs
A. Snatch pulls 3, 3, 2, 2; rest 2 min
+
On the min for 20 min:
Odd- 5 TnG power snatch 115#
Even- 3 parallete hspu
+
On the min for 20 min:
Odd- 10 KB snatch 2 pood (5/arm)
Even- 6 ring dips
A. 235,245,255,265
Completed both EMOMs.
1st Emom was solid. No problems.
2nd Emom the KB snatches were tough. Havent done these in FOREVER. Did strict ring dips.
+
On the min for 20 min:
Odd- 5 TnG power snatch 115#
Even- 3 parallete hspu
+
On the min for 20 min:
Odd- 10 KB snatch 2 pood (5/arm)
Even- 6 ring dips
A. 235,245,255,265
Completed both EMOMs.
1st Emom was solid. No problems.
2nd Emom the KB snatches were tough. Havent done these in FOREVER. Did strict ring dips.
03/05/2013 - Cleans, FS, Tester
A. Squat clean 2, 2, 1, 1; rest 3 min
B. 1 1/4 front squat; 3, 3, 3; rest 2 min
+
5-4-3-2-1
Squat snatch 155#
Muscle up
Box jump 36"
A.)270,280 PR, 290, 305(-).....I hit 290 so solid. I thought I would clean 320. HA! I am getting way under. The bar is just slamming down on me. I am not recieving it well?
B.)255,275,295......These felt good. Really practicing that bounce out of the bottom.
Had some family issues come up. I actually did this session on Wed 03/06. Did not do tester.
B. 1 1/4 front squat; 3, 3, 3; rest 2 min
+
5-4-3-2-1
Squat snatch 155#
Muscle up
Box jump 36"
A.)270,280 PR, 290, 305(-).....I hit 290 so solid. I thought I would clean 320. HA! I am getting way under. The bar is just slamming down on me. I am not recieving it well?
B.)255,275,295......These felt good. Really practicing that bounce out of the bottom.
Had some family issues come up. I actually did this session on Wed 03/06. Did not do tester.
03/03/2013 - MAP row
Row 30sec @85%
Rest 30sec
X30
Could not complete. Meant to make up. Did not happen. :(
Rest 30sec
X30
Could not complete. Meant to make up. Did not happen. :(
3/3/13
03/02/2013 - Snatch and Snatch Balance
A. Build to a max snatch
B. Snatch balance 3, 3, 3; rest 2 min
+
7 rounds for time:
7 snatch balance 135#
14 toes to bar
A.) 215....FML
B.) Had to leave to go rescue a dog from death row. Gonna redo this day tomorrow. Gonna power snatch then hit parts B and tester.
B. Snatch balance 3, 3, 3; rest 2 min
+
7 rounds for time:
7 snatch balance 135#
14 toes to bar
A.) 215....FML
B.) Had to leave to go rescue a dog from death row. Gonna redo this day tomorrow. Gonna power snatch then hit parts B and tester.
02/28/2013 - 5K Row
Row 5k for time
19:08.....:09 PR. Not happy with this. I mean, its a PR, but I need to be sub 18:45. With a little focus, I get there.
My hips are definitely tired, they have been tired all week. I need to do some extra recovery, massage or something.
19:08.....:09 PR. Not happy with this. I mean, its a PR, but I need to be sub 18:45. With a little focus, I get there.
My hips are definitely tired, they have been tired all week. I need to do some extra recovery, massage or something.
02/27/2013 - Split Jerk + OPT Tester
A. Split jerk clusters 1.1.1.1.1x5; rst 20 seconds/rest 3 min
+
3 rounds for time:
25 KBS 2 pood
25 burpees
A. 285(4),295(4),305(3)....Missed the 4th of 5 on 1st 2 sets. Last set missed 3 and 4. Went back to bar on my fingertips. I think I'm gonna stick with this for split and try and build on the 315 I hit in the fall.
Tester....6:53. :45 PR from last year. Definitely pleased with this. Swings your the same rounds 1 and 2 unbroken, 15/10 on last round. Just tried to do burpees faster. No pace in the beginning and just try and hang on.
+
3 rounds for time:
25 KBS 2 pood
25 burpees
A. 285(4),295(4),305(3)....Missed the 4th of 5 on 1st 2 sets. Last set missed 3 and 4. Went back to bar on my fingertips. I think I'm gonna stick with this for split and try and build on the 315 I hit in the fall.
Tester....6:53. :45 PR from last year. Definitely pleased with this. Swings your the same rounds 1 and 2 unbroken, 15/10 on last round. Just tried to do burpees faster. No pace in the beginning and just try and hang on.
02/26/2013 - Snatch Ladder & Amanda
A. Squat snatch ladder; begin at 135# and add 10# per minute (20
double unders on the top of each minute)
+
"Amanda"
9-7-5
Squat snatch 135#
muscle ups
A.) 225....Was kind of all over the place on lower weights, even on DUs. But hit 215 & 225 very solid. 235 is just out in front. I just need technique work.
Amanda 4:10.....1st time ever doing this WOD so ok with result. Our rings are now hanging from a 18 ft ceiling. 1st set of 9 I have to break 5/4 because I was rocking all over the place. set of 9 snatches 5/2/2. MUs 4/3, snatches, 2/2/1/1/1. MUs 2/2/1, snatches, 2/1/1/1. I was all over the place with snatches and let the weight control me. I can still go fast, by just controlling the weight. I also think I need some ring work. don;t feel as solid right now.
double unders on the top of each minute)
+
"Amanda"
9-7-5
Squat snatch 135#
muscle ups
A.) 225....Was kind of all over the place on lower weights, even on DUs. But hit 215 & 225 very solid. 235 is just out in front. I just need technique work.
Amanda 4:10.....1st time ever doing this WOD so ok with result. Our rings are now hanging from a 18 ft ceiling. 1st set of 9 I have to break 5/4 because I was rocking all over the place. set of 9 snatches 5/2/2. MUs 4/3, snatches, 2/2/1/1/1. MUs 2/2/1, snatches, 2/1/1/1. I was all over the place with snatches and let the weight control me. I can still go fast, by just controlling the weight. I also think I need some ring work. don;t feel as solid right now.
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