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.
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