For time:
Row 1k
50 burpees
Row 1k
PM
100 DU's
+
5 rounds for time:
5 hang power snatch 145#
15 ring dips
+
100 DU's
AM...sick child. all hand on deck. Will try and make up Sat PM.
PM...8:42....Missed on 1st set of DUs at 32, then finished. Snatches unbroken rounds 1 and 2. then 3-2 in rounds 3,4, and 5. Dips were unbroken rounds 1,2,3. Then 10-5 in 4th and 5-3-3-2-2 in 5th round. Last 100 DUs unbroken. Not happy with time. Again, snatch feel very hard. I think I am not actively pulling under the bar. My "power" position is probably not very low. I also did this at home, I warmed up ok. But when I am snatching, like the clean, I prob need to wamr up a lot.
4/26/13
04/24/2013 - AM MAP Run & PM Snatch + EMOM + tester
AM
Run 30 seconds @90%
Walk 30 seconds
x10
+
Run 40 sec @ 90%
walk rest 20 sec
x10
Tough session.....my back is tightening up on the runs. I just need to do it more. Efforts were consistent.
PM
A. Power snatch; TnG 5, 5, 3, 3; rest 3 min
+
EMOM for 20 min:
Odd- 3 S2O 205#
Even- 3 bar muscle ups
+
For time:
Run 200m
20 power snatch 165#
Run 200m
20 power snatch 135#
Run 200m
20 power snatch 105#
A. 155,165,170,175....155 and 165 felt better than last week. Still feeling weird now that I am trying to make big contact with hip.
EMOM...completed with TITIN vest. 205 were power jerk, TnG. Some sets were better than others. But definitely the most I have ever TnG at that weight. Bar MUs were also good, even with weight vest. Getting better at the kip.
Tester....11:02....dang, should not have taken this long. 1st 200m + snatch + 200m took 4:30. The 200m runs were suicide, so I had to stop and turn around 5 times each run. The snatches at 165 and 135 were singles. 165 did not feel good, it was hard. Tough adjusting to new technique. The 105 I did 9-5-3-3. Tried to push hard at the end to finish. Had to change my own weight as well which ate up time.
Run 30 seconds @90%
Walk 30 seconds
x10
+
Run 40 sec @ 90%
walk rest 20 sec
x10
Tough session.....my back is tightening up on the runs. I just need to do it more. Efforts were consistent.
PM
A. Power snatch; TnG 5, 5, 3, 3; rest 3 min
+
EMOM for 20 min:
Odd- 3 S2O 205#
Even- 3 bar muscle ups
+
For time:
Run 200m
20 power snatch 165#
Run 200m
20 power snatch 135#
Run 200m
20 power snatch 105#
A. 155,165,170,175....155 and 165 felt better than last week. Still feeling weird now that I am trying to make big contact with hip.
EMOM...completed with TITIN vest. 205 were power jerk, TnG. Some sets were better than others. But definitely the most I have ever TnG at that weight. Bar MUs were also good, even with weight vest. Getting better at the kip.
Tester....11:02....dang, should not have taken this long. 1st 200m + snatch + 200m took 4:30. The 200m runs were suicide, so I had to stop and turn around 5 times each run. The snatches at 165 and 135 were singles. 165 did not feel good, it was hard. Tough adjusting to new technique. The 105 I did 9-5-3-3. Tried to push hard at the end to finish. Had to change my own weight as well which ate up time.
04/23/2013 - AM Row & PM Clean thruster + long tester
AM
Row 5k @easy pace
21:06....Got faster as warmed up more.
PM
A. Squat snatch from blocks 2, 2, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a max
+
12 rounds for time:
2 squat clean 225#
4 muscle ups
8 hspu
A. Did not have time
B. 225...not good. Flexibility and keeping all fingers on the bar was not there. I have not been stretching as much at home recently. That stops tonight. Stretching every night. Can;t slack on the upper body mobility.
Tester....19:52....thought it was 10rounds, so only did 10. Only failed 1 clean. All MUs unbroken and smooth. HSPUs were unbroken thru 6 rounds then went 5-3. I need to practice fast, small kips for normal HSPUs. As rounds went on, shoulders got tighter and grip and getting elbows thru in good position got more difficult.
Row 5k @easy pace
21:06....Got faster as warmed up more.
PM
A. Squat snatch from blocks 2, 2, 1, 1; rest 3 min
B. Hang squat clean thruster; build to a max
+
12 rounds for time:
2 squat clean 225#
4 muscle ups
8 hspu
A. Did not have time
B. 225...not good. Flexibility and keeping all fingers on the bar was not there. I have not been stretching as much at home recently. That stops tonight. Stretching every night. Can;t slack on the upper body mobility.
Tester....19:52....thought it was 10rounds, so only did 10. Only failed 1 clean. All MUs unbroken and smooth. HSPUs were unbroken thru 6 rounds then went 5-3. I need to practice fast, small kips for normal HSPUs. As rounds went on, shoulders got tighter and grip and getting elbows thru in good position got more difficult.
04/21/2013 - AM Row Intervals & PM 2011 Regional WOD 100's
AM
Row 500m @90%
rest 3 min
x5
AM intervals were 1:38, 1:37.5, 1:37.2, 1:37.5, 1:38.1...........Happy with consistency. These still hurt though.
PM
Crossfit regional workout #4 2011 (100's)
21:05......Was shooting for 19:00. Got tough. The KBS and OHS at up so much time. Did Pull ups 30-20-15-15-10-10 all butterfly. Lats get so much less tired when I do butterfly. Breathing was good. Done at about 3:15. KBS was 15,15, then all 10s. Probably took to much time between sets. Got done about 10:00ish. DUs 70-30. OHS was 15,10s, then 13,12 the last 2 sets. Back was getting tight. Its a good time. I kept moving, but have to be even tougher shortening time between sets.
Row 500m @90%
rest 3 min
x5
AM intervals were 1:38, 1:37.5, 1:37.2, 1:37.5, 1:38.1...........Happy with consistency. These still hurt though.
PM
Crossfit regional workout #4 2011 (100's)
21:05......Was shooting for 19:00. Got tough. The KBS and OHS at up so much time. Did Pull ups 30-20-15-15-10-10 all butterfly. Lats get so much less tired when I do butterfly. Breathing was good. Done at about 3:15. KBS was 15,15, then all 10s. Probably took to much time between sets. Got done about 10:00ish. DUs 70-30. OHS was 15,10s, then 13,12 the last 2 sets. Back was getting tight. Its a good time. I kept moving, but have to be even tougher shortening time between sets.
4/23/13
04/20/2013 - Snatch/OHS Complex and Run/Heavy Diane tester
A. Squat snatch x3/OHS x3; build to a max of the complex (can't drop bar)
+
For time:
Run 400m
21 deadlift 315#
21 hspu
Run 400m
15 deadlift 315#
15 hspu
Run 400m
9 deadlift 315#
9 hspu
A.) 175.....F it. Scrapping my snatch technique and starting from scratch. Really making contact with the hip, not just "brushing" it or in some cases no contact at all.
Tester....10:35....runs were 1:30-1:40ish. DL were broken up in 3 sets, each round. HSPU unbroken. DL were tough after running.
+
For time:
Run 400m
21 deadlift 315#
21 hspu
Run 400m
15 deadlift 315#
15 hspu
Run 400m
9 deadlift 315#
9 hspu
A.) 175.....F it. Scrapping my snatch technique and starting from scratch. Really making contact with the hip, not just "brushing" it or in some cases no contact at all.
Tester....10:35....runs were 1:30-1:40ish. DL were broken up in 3 sets, each round. HSPU unbroken. DL were tough after running.
04/18/2013 - AM AMRAP and PM Tester
AM
20 min amrap:
20 calories airdyne
15 CTB chin ups
Hands were hurting from yesterday's pulling and CTB. So adjusted the WOD a little. Instead of CTB, I did 10 strict pull ups on odd rounds, 10 hand release push ups on even rounds.
10 rounds completed. I put the AD at the bottom of my driveway. So I had to run up and down between AD and doing pull ups and push ups. Good session.
PM
5 rounds for time:
5 power snatch 155#
7 hspu
14 pistols
7:16.....1st rouund unbroken in 1:01. Could only do singles on snatches from there, but stayed fast. HSPU unbroken, was getting tougher though in later rounds. Pistols were steady, not fast. Still need more practice and more mobility.
20 min amrap:
20 calories airdyne
15 CTB chin ups
Hands were hurting from yesterday's pulling and CTB. So adjusted the WOD a little. Instead of CTB, I did 10 strict pull ups on odd rounds, 10 hand release push ups on even rounds.
10 rounds completed. I put the AD at the bottom of my driveway. So I had to run up and down between AD and doing pull ups and push ups. Good session.
PM
5 rounds for time:
5 power snatch 155#
7 hspu
14 pistols
7:16.....1st rouund unbroken in 1:01. Could only do singles on snatches from there, but stayed fast. HSPU unbroken, was getting tougher though in later rounds. Pistols were steady, not fast. Still need more practice and more mobility.
04/17/2013 - AM MAP Run and PM Snatch, EMOM, Run/Grace/Run
AM
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
AM runs completed. Ran at office, we have like 800-1000m loop. Runs we consistent. Last 2-3 of last set were tough.
PM
A. Power snatch; TnG 5, 5, 5, 5; rest 3 min
+
EMOM for 20 min:
Odd- 7 Push jerk 155#
Even- 7 CTB chin ups
+
For time:
Run 400m
30 clean and jerk 135#
Run 400m
A.)155,155,165,175.....last felt ugly. Tough to control it to the floor. Really trying to keep weight on heels during pull.
EMOM...completed with Titin vest. Tough, but CTB felt good. Jerks got the heart rate going. Focusing on staying on heel and getting under the bar.
Tester....6:50....all singles for C&J. It was all I had, but I didn't stop. Tough, but good night of training.
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @85%
Run 30 seconds @50%
x5
REST walk 2 min
Run 30 seconds @90-95%
walk 30 seconds @50%
x5
REST walk 2 min
AM runs completed. Ran at office, we have like 800-1000m loop. Runs we consistent. Last 2-3 of last set were tough.
PM
A. Power snatch; TnG 5, 5, 5, 5; rest 3 min
+
EMOM for 20 min:
Odd- 7 Push jerk 155#
Even- 7 CTB chin ups
+
For time:
Run 400m
30 clean and jerk 135#
Run 400m
A.)155,155,165,175.....last felt ugly. Tough to control it to the floor. Really trying to keep weight on heels during pull.
EMOM...completed with Titin vest. Tough, but CTB felt good. Jerks got the heart rate going. Focusing on staying on heel and getting under the bar.
Tester....6:50....all singles for C&J. It was all I had, but I didn't stop. Tough, but good night of training.
4/17/13
04/16/2013 - AM row......PM Clean, OHS max, tester
AM
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
PM
A. Squat clean from blocks 2, 2, 1, 1; rest 3 min
B. OHS; build to a max
+
for time:
50 thrusters - 135#
25 ghd sit ups
25 box jumps - 20"
35 thrusters - 115#
20 ghd sit ups
20 box jumps - 20"
20 thrusters - 95#
15 ghd sit ups
15 box jumps - 20"
AM....completed. Total time 21:01. Easy pace 1Ks were 2:15ish. 1st 1K @ 1:53 was a 1:54 ave. Tough get going. The 2nd 1K @ 1:53 was easier that was 1:52. Liked this session.
PM
B. 315...15# PR, did this 1st. tried 330 3 times and failed the jerk everytime. stupid. I think I can squat it.
A. 255,275,300,310.....15# PR, 1st EVER 300# CLEAN! I cried, I have been working so hard for this. Then to come back and then hit 310#. Man it was awesome.
Ran out of time for tester.... might try to hit on Sat.
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
Row 1K @ 1:53/500 m pace
Row 1K @ easy pace
PM
A. Squat clean from blocks 2, 2, 1, 1; rest 3 min
B. OHS; build to a max
+
for time:
50 thrusters - 135#
25 ghd sit ups
25 box jumps - 20"
35 thrusters - 115#
20 ghd sit ups
20 box jumps - 20"
20 thrusters - 95#
15 ghd sit ups
15 box jumps - 20"
AM....completed. Total time 21:01. Easy pace 1Ks were 2:15ish. 1st 1K @ 1:53 was a 1:54 ave. Tough get going. The 2nd 1K @ 1:53 was easier that was 1:52. Liked this session.
PM
B. 315...15# PR, did this 1st. tried 330 3 times and failed the jerk everytime. stupid. I think I can squat it.
A. 255,275,300,310.....15# PR, 1st EVER 300# CLEAN! I cried, I have been working so hard for this. Then to come back and then hit 310#. Man it was awesome.
Ran out of time for tester.... might try to hit on Sat.
04/14/2013 - AM..row intervals...PM....2012 Regional WOD #4
AM
Row 500m @90%
rest 3 min
x4
PM
Crossfit regional workout #4 2012
AM....1:35.2,1:36.0,1:37.6,1:41.5. Came out to fast on 1st. Hurt at the end.
PM...18:50....Wanted to be in 17:00ish range. Maybe could do it on the day. Would have been 5th in region, that was a year ago though. BS was 35/15. FS was 12,11,10,9,8. OHS was 25/13/12. Pull ups were 20/10/10, 15/13/12, 15/13/12. S2O was 15/8/7, 20/10, 30. Good day.
I think the creatine is helping with recovery.
Row 500m @90%
rest 3 min
x4
PM
Crossfit regional workout #4 2012
AM....1:35.2,1:36.0,1:37.6,1:41.5. Came out to fast on 1st. Hurt at the end.
PM...18:50....Wanted to be in 17:00ish range. Maybe could do it on the day. Would have been 5th in region, that was a year ago though. BS was 35/15. FS was 12,11,10,9,8. OHS was 25/13/12. Pull ups were 20/10/10, 15/13/12, 15/13/12. S2O was 15/8/7, 20/10, 30. Good day.
I think the creatine is helping with recovery.
04/13/2013 - 2012 Regional WOD #5....then heavy tester
A. Squat snatch/double under gauntlet (workout #5 regionals)
+
For time:
Run 800m
30 deadlift 315#
Run 400m
20 power clean 225#
Run 200m
10 power snatch 135#
A.) 215.....no comment. FML. Need work. UGH!
Tester....15:45...the DLs were heavier than anticipated. Havent done in a while, hopefulyl will come back quick. cleans were all singles, just tried to keep moving. snatches were fast singles. took like :40 at end. runs were 3:10ish.....1:40ish...:50ish... run route is longer than distance because of coming in/out of gym.
+
For time:
Run 800m
30 deadlift 315#
Run 400m
20 power clean 225#
Run 200m
10 power snatch 135#
A.) 215.....no comment. FML. Need work. UGH!
Tester....15:45...the DLs were heavier than anticipated. Havent done in a while, hopefulyl will come back quick. cleans were all singles, just tried to keep moving. snatches were fast singles. took like :40 at end. runs were 3:10ish.....1:40ish...:50ish... run route is longer than distance because of coming in/out of gym.
04/11/2013 - Regioinals Prep starts.....AM Run/CTB....PM..Clean/pHSPU
AM
Run 400m
Amrap CTB chin ups
(run another 400 m every time you come off the bar)
(75 CTB chin ups for time)
PM
5 rounds for time:
5 hang power clean 225#
5 parallete hspu - 10" deficit
AM....12:25...CTB reps were 28,21,20,8. Should have only taken 3 sets. I should have gotten more in 1st set. My bar at home is a lttle slick. Was doing normal kipping CTB.
Started creatine after this session. We'll see how it goes.
PM....8:04.....cleans were all singles. I gotta hang onto to the bar at this heavy weight. pHSPU unbroken except last rep of last set, took me 3 attempts. Cost me :30+ seconds!!! Very happy with pHSPU though. Deficit is about 12in.
Run 400m
Amrap CTB chin ups
(run another 400 m every time you come off the bar)
(75 CTB chin ups for time)
PM
5 rounds for time:
5 hang power clean 225#
5 parallete hspu - 10" deficit
AM....12:25...CTB reps were 28,21,20,8. Should have only taken 3 sets. I should have gotten more in 1st set. My bar at home is a lttle slick. Was doing normal kipping CTB.
Started creatine after this session. We'll see how it goes.
PM....8:04.....cleans were all singles. I gotta hang onto to the bar at this heavy weight. pHSPU unbroken except last rep of last set, took me 3 attempts. Cost me :30+ seconds!!! Very happy with pHSPU though. Deficit is about 12in.
04/07/2013 - 5K row & mobility
Row 5k @85%
+
mobility work
19:35 on row. Felt good. Legs sore from 13.5. Mobility for 30min after. Looking forward to some rest days :)
+
mobility work
19:35 on row. Felt good. Legs sore from 13.5. Mobility for 30min after. Looking forward to some rest days :)
04/06/2013 - Make up day.....Clean and light squat
Work up to moderate hang clean double...225
3X5 back squat, moderate load, in nanos....275 last set.
1st day of testing out the back with heavy weight. More of a feeler day. Everything feels fine.
3X5 back squat, moderate load, in nanos....275 last set.
1st day of testing out the back with heavy weight. More of a feeler day. Everything feels fine.
04/05/2013 - OPEN 13.5
Workout 13.5
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 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.
150 reps....WOW pain zone. Completed 1st 3rds in 3:40ish. Right where I wanted to be. I was just sucking wind. I should have done butterfly CTB. Ok score, should be good enough for Regionals.
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
100 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.
150 reps....WOW pain zone. Completed 1st 3rds in 3:40ish. Right where I wanted to be. I was just sucking wind. I should have done butterfly CTB. Ok score, should be good enough for Regionals.
04/03/2013 - MM MAP
10 min amrap @85%
Airdyne 30 calories
10 hang squat snatch 75#
10 CTB chin ups
Rest 4 min
10 min @85%
Row 350m
15 thrusters 75#
10 knees to elbow
rest 4 min
10 min airdyne @85%
36 double unders
24 airdyne calories
12 snatch grip OH walking lunges 95#
Again, back still feeling funny. Moved sessions around, avoiding heavy weight.
1st - 3rds + 28cals
2nd - 3rds + thrusters
3rd - 3rds + DUs + 12cals
Back felt fine.
Airdyne 30 calories
10 hang squat snatch 75#
10 CTB chin ups
Rest 4 min
10 min @85%
Row 350m
15 thrusters 75#
10 knees to elbow
rest 4 min
10 min airdyne @85%
36 double unders
24 airdyne calories
12 snatch grip OH walking lunges 95#
Again, back still feeling funny. Moved sessions around, avoiding heavy weight.
1st - 3rds + 28cals
2nd - 3rds + thrusters
3rd - 3rds + DUs + 12cals
Back felt fine.
04/02/2013 - EMOMs
A. Hang power clean; build to a 2rm
+
On the min for 24 min:
Odd- 3 TnG power snatch 145#
Even- 3 parallete hspu
+
On the min for 24 min:
Odd- 10 deadlift 185#
Even- 10 push ups
Woke up Monday. Felt strange pain in my back. Never felt before. Moved schedule around to do this lighter work. Did not want to hit heavy stuff.
EMOMs completed with Titin vest. Snatched felt great. pHSPUs are strict.
+
On the min for 24 min:
Odd- 3 TnG power snatch 145#
Even- 3 parallete hspu
+
On the min for 24 min:
Odd- 10 deadlift 185#
Even- 10 push ups
Woke up Monday. Felt strange pain in my back. Never felt before. Moved schedule around to do this lighter work. Did not want to hit heavy stuff.
EMOMs completed with Titin vest. Snatched felt great. pHSPUs are strict.
03/31/2013 - AD MAP
Airdyne 60 seconds @85%
Airdyne 30 seconds @50%
x22
(rest 10 min bw sets 11/12
Did at home, outside. Weather is starting to get nice.
85% was 75-78 RPM
50% was 55ish RPM
I did about 9 more calories in second part than the 1st. Felt great.
Airdyne 30 seconds @50%
x22
(rest 10 min bw sets 11/12
Did at home, outside. Weather is starting to get nice.
85% was 75-78 RPM
50% was 55ish RPM
I did about 9 more calories in second part than the 1st. Felt great.
03/30/2013 - Team workout Crossfit Bound Opening
MY buddy Brandon Phillips had his gym opening. Went there and did a team WOD.
600 DU
300 KBS
150 OHS
75 Burpee
50 MU
There were 5 people on a team. So not bad at all. Worked out great because I fixed my MU problem....I think. Good day.
600 DU
300 KBS
150 OHS
75 Burpee
50 MU
There were 5 people on a team. So not bad at all. Worked out great because I fixed my MU problem....I think. Good day.
03/29/2013 - OPEN 13.4
Workout 13.4
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Was suppose to do yesterday. Long, rough day at office. Decided to go home and rest instead.
109 total reps.....very pleased with performance. Singles on C&J the whole way. Unbroken T2B except round of 15, did 9/6.
MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Was suppose to do yesterday. Long, rough day at office. Decided to go home and rest instead.
109 total reps.....very pleased with performance. Singles on C&J the whole way. Unbroken T2B except round of 15, did 9/6.
03/27/2013 - Presses and light work
A. Strict press clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min
B. Dead Lift TnG - 225# x 5; rest 45 sec x 6
C. AMRAP DU's in 30 sec; rest 30 sec x 5
D. row sprint 20 sec max effort; rest 1:40 x 4
A. 190 for all sets....perfect weight.
B. complete
C. 60,56,50(miss),52(miss),56
D. Ave was 1:22 for all.
B. Dead Lift TnG - 225# x 5; rest 45 sec x 6
C. AMRAP DU's in 30 sec; rest 30 sec x 5
D. row sprint 20 sec max effort; rest 1:40 x 4
A. 190 for all sets....perfect weight.
B. complete
C. 60,56,50(miss),52(miss),56
D. Ave was 1:22 for all.
03/26/2013 - Snatch & FAT FRAN
A. Squat snatch doubles gaunlet; 2 reps on the min beginning at 135# -
add 5# per min until failure
+
For time:
21-15-9
Thrusters 135#
CTB chin ups
A.) 200....did not attempt 205.
Fat Fran - 6:05.....I thought I kept moving well. Limiter was thrusters. Still, about a 4 minute PR from last time.
add 5# per min until failure
+
For time:
21-15-9
Thrusters 135#
CTB chin ups
A.) 200....did not attempt 205.
Fat Fran - 6:05.....I thought I kept moving well. Limiter was thrusters. Still, about a 4 minute PR from last time.
03/24/2013 - 1K Row intervals
Row 1k @85%
rest 4 min
x5
3:40.7
3:41.8
3:40.8
3:39.5
3:36.9
Paced well. Wanted to get a little faster, but be consistent.
rest 4 min
x5
3:40.7
3:41.8
3:40.8
3:39.5
3:36.9
Paced well. Wanted to get a little faster, but be consistent.
03/23/2013 - OPEN 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Score....258....Same as last year. Super disappointed. I was just over a minute faster getting to the rings than last year. Starting doing sets of 2 from beginning. Should have done more. Technique on rings has been bad lately. Need to fix.
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Score....258....Same as last year. Super disappointed. I was just over a minute faster getting to the rings than last year. Starting doing sets of 2 from beginning. Should have done more. Technique on rings has been bad lately. Need to fix.
03/21/2013 - MM MAP
10 min amrap @85%
Run 400m
10 OHS 75#
10 chin ups
Rest 6 min
10 min @85%
Row 250m
20 wall balls
10 toes to bar
rest 6 min
10 min airdyne @85%
36 double unders
24 airdyne calories
12 sandbag walking lunges
1st - 6rds...run was 240m
2nd - 3rds + row and WB
3rd - 5rds + DU
Felt good today.
Run 400m
10 OHS 75#
10 chin ups
Rest 6 min
10 min @85%
Row 250m
20 wall balls
10 toes to bar
rest 6 min
10 min airdyne @85%
36 double unders
24 airdyne calories
12 sandbag walking lunges
1st - 6rds...run was 240m
2nd - 3rds + row and WB
3rd - 5rds + DU
Felt good today.
03/20/2013 - Snatch pulls, EMOMs
A. Snatch pulls from high blocks 2, 2, 2, 2; rest 2 min
+
On the min for 20 min:
Odd- 6 TnG power snatch 115#
Even- 3 parallete hspu
+
On the min for 20 min:
Odd- 12 kb swings 2 pood
Even- 6 ring dips
A.)215,235,255,275...grip is limiter.
Completed EMOMs with TITIN vest. Definitely makes it tougher. Weighs approx 8-10lbs, feels like more though.
+
On the min for 20 min:
Odd- 6 TnG power snatch 115#
Even- 3 parallete hspu
+
On the min for 20 min:
Odd- 12 kb swings 2 pood
Even- 6 ring dips
A.)215,235,255,275...grip is limiter.
Completed EMOMs with TITIN vest. Definitely makes it tougher. Weighs approx 8-10lbs, feels like more though.
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