February 28, 2015

Daily score: 8

Workout:  

15.1 

105, 140

My t2b fell apart about halfway through.  I was doing triples and quickly went from doubles to singles.  I wore my stupid wrist wraps and I think I had them too tight especially when my forearms started to swell. By the time I was transitioning to 15.1a I couldn't hardly feel my left hand and just took them off. Wish I'd figured it out earlier. Not sure it would have made a difference though. The toe to bar were just tough.  The deads were nothing. And I did the snatches 3,2 the whole way.  They felt light, I think I could have done them all unbroken but I stuck with the plan. Mighta made my t2b even worse!  But I am still proud of my score even though it was below my goal.  I figure I did 60 t2b in less than 9 mins and that alone is progress :). The exciting thing is, I PR'd my clean and jerk!!!!  It felt good.  I started at 125 because it made adding the 25 plates easier. Then I did 130, then 135, then 140.  Things I learned: trust Max.  When you said do the t2b as low as 2 rep increments, I thought 'I can do more than that'. You were right ;). Should have started with 2 instead of 3.  Also learned even though I was anxious, it was fun and I enjoyed the competitive atmosphere of doing this with the class, it's been awhile.  Thank you for making me a better athlete than I was at this time last year.  Can't wait til next year to look back on even more progress!

February 25, 2015

Daily score: 6

Workout:

A. Power clean; build to a tough single


132

B. Back squat; 3, 2, 1; rest 3 min


135, 150, 165

+
5 sets:
10 KBS 2 pood (russian)
20 wall balls
30 double unders
rest 3 min bw sets

2:19, 2:10, 2:15, 2:20, 2:10



Power clean felt solid.  Back squats felt really good today too.  I think I could have done 175.  165 was smooth.  I slowed about half way up where I used to get stuck in the bottom.  WOD was icky...KBS were fine but wall balls followed by DUs are bad for me.  I did the WBs all unbroken and 20 seemed icky.  Thanks!  

February 24, 2015

Daily score: 7

Workout:

A. Squat snatch; 10 singles @80% 1rm; rest 1 min

At 78#

B1. Toes to bar; 10 reps AFAP x3; rest 1 min
B2. Burpee box jumps 24"; 10 reps AFAP x3; rest 1 min

17/1:05 t2b/bbj time  19/1:02  19/1:10

C1. CTB pull ups; 10 reps AFAP x3; rest 1 min
C2. Hand release push ups; 10 reps AFAP x3; rest 2 min

40/19 38/17 39/16 seconds

+
Row 1500m @moderate effort

I ran for about 10 mins 

Snatch practice felt good. I was really excited to get all 3 sets of T2B unbroken.  I did have to pause and re-grip after rep 8, but didn't come off the bar.  CTB felt good too.  I did 5-6 unbroken each set. I was a rebel and ran instead of rowing because it was so gorgeous outside I just couldn't help it.  Thanks!

February 22, 2015

Daily score: 5 (one big margarita last night and I feel awful this morning, getting old, done drinking...forever)

Workout:

A. Front squat @32x1; 6-8x5; rest 2 min (keep tension in the bottom)


45 x 8
55 x 8
65 x 8
75 x 8
85 x 6

B. Clean grip deadlift; build to a tough triple


213

C. Glute activation circuit 3 sets of each movement from last week of
10 reps - rest as needed bw


done

+
For time:
50 thrusters 45#
50 deadlift 95#
20 thrusters 75#
20 deadlift 155#


12:30


I loved this front squat tempo, so hard, and such good practice for me.  Clean grip DL went well, if I'd been setting a max I think I could do more.  Glute circuit is good.  The WOD sucked because I felt sluggish and hungover but other than feeling like the cardio was killing me, the weights actually felt very manageable.  The 45# thrusters felt easy and light.  I wish I hadn't stopped at 25 because it didn't feel icky until I put it down and picked it up again.  The 95# DLs were actually kinda annoyingly light, bouncy.  The 75# thrusters I did in sets of 5 and felt really good, not problem keeping good form.  And 155# DLs felt light too.  Thanks!

February 21, 2015

Daily score: 7

Workout:

A1. Strict pull ups; 10 AFAP x5; rest 1 min


1:45
1:55
2:05
3:00
3:30

A2. Strict press; 10, 10, 10, 10, 10; rest 1 min


53, 63, 58 x 9, 53 x 8, 43

B1. Bench press; 10-12x4; rest 1 min


63 x 12
58 x 12
58 x 10
58 x 10

B2. Bent over barbell rows; 8-10x4; rest 2 min


58 x 10
68 x 10
73 x 8
73 x 8

+
airdyne 1 min @max effort
1 min max reps double unders
rest 1 min
x5 sets


DUs: 45, 46, 51, 52, 54


Sadly looking at this now I realize I did this workout wrong and didn't go back and forth between the letters.  I had coach that morning and I think I was just distracted and messed it up.  It makes sense now why the rest felt short on the pull ups and strict press.  But the barbell rows were easier, lol.  The WOD was a lung burner but good for DU work.  It seems I relax more the more tired I am.  Thanks!

February 18, 2015

Daily score: 7

Workout:

A. Deadlift; 3, 3, 3, 2, 2, 2; rest 2 min

213,233,233,243,233,213
B. Push press x6/Push jerk x4/Split jerk x2 - rest 2 min x5 complexes

58, 63, 73, 83, 88
+
For time:
50 power snatch 55# (5 mins)
50 toes to bar (8 mins)
1k row (4 mins)

17:30


Deadlift 233 x 3 and 243 x 2 were pretty tough.  My back did curve a bit and it was near max.  I backed off after the 243 x 2 just because I felt like my back was curving.  The press complex was weird.  Until 88, all the split jerks were easy but somewhere in the push jerks I was fatiguing.  At 88, the last split jerk was pretty tough.  The WOD was good.  Somewhere in the snatches I fixed my form because I felt my low back getting tired and realized I was pulling with hips too high.  The last 25 or so were solid.  Toe to bar was fine.  Arms were already tired, I did mostly sets of 3 for the first 25 then 1 or 2 after that.  Thanks!

February 17, 2015

Daily score: 6

Workout:

A. Squat snatch; build to a tough single; rest 2 min


98

B. Back squat; 5, 5, 3, 3, 1, 1, 15; rest 2 min


125, 125, 135, 145, 155, 165, 95

+
12 min amrap:
60 burpees
120 wall balls

I made it to 113 on the wall balls, nearly one round.  Burpees took just under 5 mins.


98# Snatch is starting to feel more consistent and solid.  I did attempt 103 since 98 went up easy, but I pretty much chickened out and just pulled it.  Back squats are feeling much better with a more narrow stance.  165 was pretty solid, at little slow through the middle on the way up but I could have done more.  95 x 15 sucked.  The WOD...I have no issue with burpees but you know how I loath wall balls, and turns out they are worse AFTER burpees.  I was surprised how my upper body was fatigued.  Anyway, it was fine, I shoulda sucked it up and not been such a baby and I would have finished it.  I was doing sets of 15 and shouldn't have rested so much.  But I was definitely sucking wind.  Thanks!

February 16, 2015

Daily score: 6

Workout:

A. Wall facing HS hold; amsap unbroken x5; rest 2 min


60,65,60,60,60

B1. Planche leans; 20 seconds x5; rest 30 sec
B2. Side plank on hand (elevate the top leg as high as you can get
it); 20 seconds unbroken x5; rest 2 min


Done

+
30 double unders
Row 500m @90% effort
30 double unders
rest 90 seconds
x4

3:24 (30 unbroken du/ 15,15), 3:27 (30/15,15), 3:48 (30/20,10), 3:10 (30,30)

Handstands, it's been awhile.  I did have some numbness from elbow to hands but nothing significant that didn't go away quickly.   Leans and side plank were fine. Hard. Definitely harder to keep left leg elevated. Wod was tough because it's 2 things I don't love. I felt slow rowing today too. Probably because du's make me suck wind.  But they are improving. I added how many I did unbroken above because it is an improvement. Helped me realize how much time I can shave off WOD's if I can string more together. Thanks!

February 15, 2015

Daily score: 5 (went on a long hike yesterday and then worked last night.)

Workout:

A. Deadlift; 5, 5, 5, 3, 3, 3; rest 2 min

173, 193, 203, 213, 223, 228
B. Single arm KBS; 12 reps x5/side; rest 1 min bw sides (russian height)

All 35# x 12
+
18 min amrap:
9 power clean 95#
9 CTB pull ups
9 box jumps 20" (step down)

5 rounds

Deadlifts felt good. 3 at 228 were with a bit of back curving.  Single arm KB swings were tough after dead lifting and felt like they pulled weird on my neck so I didn't go too heavy but they were still work. The wod was challenging.  I was breathing heavy. It was not a great C2B day for me. the first round I did the cleans unbroken but then split them into 3s after that thinking I would save myself a little more for the C2B. The box jumps were no prob. C2B was mostly singles and double. I may have gotten one triple.   I just barely squeezed in the last box jump on round 5.  Thanks!

February 13, 2015

Daily score: 7

Workout:

A. Squatsnatch clusters 1.1.1x5; rest 20 sec/rest 2 min


78,78,83,83,88

B. Back squat; 5x5; rest 2 min

95,115,115,120,125

+
10-->1
OHS 55#
bar facing burpees

11:01


Snatching felt a little off today, wobbly in the elbows which hasn't been the case in awhile. I accidentally power snatched a couple too.  Back squats felt great. I played around with a more narrow stance and felt a bit more stable/powerful.  The WOD was actually kinda fun. Mentally I love decreasing rep schemes. I did all the OHS unbroken and felt solid. Did burpee facing bar then two foot jump over bar, hope that was right. Thanks!

February 11, 2015

Daily score: 7

Workout:

14.3

I got to 19 on the 185# DLs.  Reps= 109.

I love this workout.  I recruited a fire fighter at the gym to do it with me.  Which was good I think...I basically focused on beating him.  But when I got ahead I think I rested too much and already want to do it again to see if I can do better, lol.  I did the 95 and 135 dls unbroken.  Sets of 5 on the 155's.  And sets of 3 on the 185s.  I did the box jumps as step ups unbroken.  Back and lateral legs/hips are sore today.  Thanks!

February 10, 2015

Daily score: 7

Workout:

Airdyne 30 seconds @85% effort
airdyne 30 seconds @65% effort
x30

done

+

A. Side plank on hand (elevate top leg); 20 seconds x5; rest 40 seconds bw sides

done

B. DB side bends; 12-15x4; rest 1 min bw sides

40 x 14

50 x 14

50 x 14

62 x 14

C. Hanging L holds; 30 seconds unbroken x5; rest 1 min

30, 30, 23, 20, 15

That airdyne workout was icky.  My quads just got unhappy and wanted a different range of motion at around 20 mins.  I stuck it out though.  I still find the position very uncomfortable, awkward.  I have to laugh because the side plank with leg elevated was way harder than I imagined!  20 seconds was tough.  It' the glute!  Wow.  DB side bends are fun.  It took me a minute to realize that I could go up in weight beyond our max 50# DB if I used a KB.  Hanging L-holds...I gave my all.  But that was the best I had.  I'm quite pleased with getting 2 at 30 seconds though.  Thanks!

February 9, 2015

Daily score: 7

Workout:

A. Squat clean; build to a max

128

B. Push jerk; 5x5; rest 2 min

83, 88, 103, 108, 113

+
7 min amrap:
squat clean and jerk @88% 1rm

12 at 113#

rest 3 min
Row 500m for time

1:45

128 was crisp and easy for the squat clean.  Nearly got 133 on the first try, got under it easy, stalled out halfway up on the front squat.  Tried about 5 times but they got farther not closer.  Got under all of them.  Push jerk felt great.  Shoulda started heavier.  AMRAP was fun, jerks were easy.  It was the front squat that was hard.  Rowing...I just hate going all out, lol.  I am happy with my effort and time though.  Gave it my all.  The 3 min rest went fast.  Thanks!

February 7, 2015

Daily score: 7

Workout:


A. Squat clean clusters 1.1.1x5; rest 20 sec/rest 2 min

103, 108 x 4

B. Front squat; 5x5; rest 2 min

75,85,90,90,95

+
For time
100 wall balls
100 double unders
50 wall balls
50 toes to bar

21:08

Front squat part of squat cleans felt heavy today.  And they were making me light headed after the 3rd rep.  Good form practice though.  Front squats were fine.  Working on depth and keeping chest up.  The WOD was icky...I just am not speed with wall balls.  Double unders are improving...did sets of 15.    Toe to bar started as sets of 3 until the last 15 then I was down to singles.  Thanks!

February 5, 2015

Daily score: 5 (worked last night and back on tonight)

Workout:

A. Shrimp squats; accumulate 15 reps/side (film them)

Check

B. Bench pistols (as low as you can take them) @3030; accumulate 15
reps/side (film)

Check 

+
7 sets:
8 CTB pull ups AFAP
12 burpees AFAP
rest 90 seconds bw sets

1:45 (3), 1:11 (5), 1:43 (5), 2:00 (3),  2:00 (3), 2:35 (2),  4:33 (1)
- number in parentheses is the number of unbroken ctb in the set

Shrimp squats were tough. I had a hard time going to the ground without the one abmat and still making it back up. 2 mats was easy.  Harder on the right leg than the left. Hard part was the initial ascent.  Bench pistols were fine...it was the tempo that was hard. I was hoping to go lower but I usually do pistols by bouncing out of the bottom. Very different with the tempo. And again, harder on right leg. WOD was fine, fun. But man did ctb fatigue. By round 7 is was doing singles, where round 2 and 3 I got sets of 5.  Thanks!

February 4, 2015

Daily score: 7

Workout:

A. Clean grip deadlift; build to a tough single
213

B. Snatch grip RDL @5020; 4-5x5; rest 2 min
83 x 5 for all 5 sets

C. Single leg RDL; 6-8x3/leg; rest 1 min bw legs
43 x 8
53 x 8
63 x 8

D. Barbell glute bridges; 12-15x4; rest 90 seconds
113 x 14
123 x 14
143 x 14
153 x 14

E. Arch body holds; 30 seconds unbroken x6; rest 75 seconds

30 x 6

Clean grip DL at 213 was just slipping out of my left hand after I was fully extended so I stopped there.  Snatch grip RDLs, I stayed at 83 because that was my grip limit too.  These felt like a great stretch too.  Barbell glute bridges felt really easy because I didn't feel like I had far to move the bar.  Easier than hip thrusters.  Arch body holds were easy too.  Good day, thanks!

February 3, 2015

Daily score: 7

Workout:


Airdyne sprint 20 seconds @100% effort
slow spin recover 1:10
x6
+
slow spin 5 min
+
Airdyne sprint 20 seconds @100% effort
slow spin recover 1:10
x6
+
Weighted bear crawl (drag a harness)
30 seconds continuous
rest 90 seconds
x5

50/75/100/100/100#

I still hate the airdyne bike.  It feels so quad dominant and also like I can't move my arms as far as I want.  Lol, it's like how I feel about being strapped into the rower...cardio in a trap.  Oh well...it's uncomfortable so it must be doing something...changing something for the better.  So I did my best, definitely gave it 100%, hair flying from the breeze.  Again, no idea of distance since screen doesn't work.  Weighted bear crawls were really fun.  I used a weight belt with a chain and pulled a sled with weight on it...is that an acceptable way of doing it?  It was hard on my legs and just hard in general but I didn't feel it much in the shoulders.  And my knees feel back to normal and I think the wripped up hand is healing nicely too.  Thanks!

February 1, 2015

Daily score: 6

Workout:

A. Squat snatch; 12 singles @82+% 1rm; rest 90 seconds

all at 83#

B. Front squat; build to a 3rm

135

+
21-15-9
Deadlift 155#
box jumps 24"

4:40

+
airdyne 5 min for max calories

My legs and knees were kinda aching going into this workout.  I also have a torn up left hand that made gripping the bar a pain.  I stayed at 83# on the snatches just to focus on technique.  I still accidently power snatched a couple but it was quality practice.  The 135 front squat x 3 wasn't necessarily pretty, knees came in and upper back curved a bit, but it was legit.  I love this wod, remember doing it before.  Did it all unbroken.   No rest.  Box jumps weren't necessarily fast.  I stepped down.  The worst was my grip on the DLs.  Our air dyne computer doesn't work.  I did the 5 mins but don't know how many cals.  I think it was a good recovery for my legs though.  Thanks!

January 30, 2015

Daily score: 6

Workout:



A. Strict pull ups; 30 for time

8:42

B. CTB tech work (up to 50 reps total)

50 reps

C. Protraction circuit - 3 rounds

x3

+
6 rounds for time:
10 OHS 55#
10 calories row
40 double unders

17:25

+
mobility 15 min

Strict pull ups felt good.  I did a triple then a double but then was too fatigued to do more than singles from then out.  CTB work was really good.  I worked through a bunch of different kips and was hitting 3 to 4 in a row consistently and got one set of 5.  The WOD had me sucking wind by the end.  Felt good.  Did all the OHS unbroken pretty easily.  Working on keeping my chest up and armpits forward. Row was the rest.  I made a couple sets of 20 DUs.  Still working on the breathing.  It's funny but I just realized if I swing the rope faster I'll get more done before I have to stop to catch my breath.  That helped, lol.  Thanks!