Daily score: 5 (sleepy tired and sore)
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x18
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x12
done
Sore from 15.5. But otherwise good. Thanks!
Sunday, March 29, 2015
March 28, 2015
Daily score: 7
Workout:
15.5
12:24
Well, it hurt. And I definitely slowed down with the pain on the rower. I'm trying to learn to push through the pain instead of back off. Thrusters went as planned, 9-9-9, 7-7-7, 8-7, but on the last 9 I did 6/3. My body just kinda dropped it at 6 but I picked it right back up. Super sore today! Quads, tight back, kinda burning right hip. The rowing and airdyne helped but I tried to roll out my quads and they are just too sore. Yay for finishing the open!
Workout:
15.5
12:24
Well, it hurt. And I definitely slowed down with the pain on the rower. I'm trying to learn to push through the pain instead of back off. Thrusters went as planned, 9-9-9, 7-7-7, 8-7, but on the last 9 I did 6/3. My body just kinda dropped it at 6 but I picked it right back up. Super sore today! Quads, tight back, kinda burning right hip. The rowing and airdyne helped but I tried to roll out my quads and they are just too sore. Yay for finishing the open!
Wednesday, March 25, 2015
March 25, 2015
Daily score: 7
Workout:
A. Power clean clusters; 2.2.2x5; rest 20 sec/rest 2 min
103, 113, 118, 113, 108
B1. Deadlift; 5x5; rest 1 min
173, 195, 198, 203, 203
B2. Strict press; 5x5; rest 2 min
65, 70, 75, 75, 80
+
EMOM 20 min:
Odd- 8 KBS 1.5 pood
Even- 4 CTB pull ups
done
Power cleans started off feeling pretty good, but the set at 118 tired me out I think. Because I squeaked throught that set and then the last two felt heavy and hard. Deadlifts also were feeling heavy today, seems like I shoulda done more weight but that was what felt right for the day. Strict press felt solid, 80 was a little slow but not close to failing. The EMOM was challenging. KB swings were heavy. And still ironing out my weird CTB kip. Did mostly sets of 4 unbroken until round 6 when my grip was fatiguing, then I did 3 and 1. Thanks!
Workout:
A. Power clean clusters; 2.2.2x5; rest 20 sec/rest 2 min
103, 113, 118, 113, 108
B1. Deadlift; 5x5; rest 1 min
173, 195, 198, 203, 203
B2. Strict press; 5x5; rest 2 min
65, 70, 75, 75, 80
+
EMOM 20 min:
Odd- 8 KBS 1.5 pood
Even- 4 CTB pull ups
done
Power cleans started off feeling pretty good, but the set at 118 tired me out I think. Because I squeaked throught that set and then the last two felt heavy and hard. Deadlifts also were feeling heavy today, seems like I shoulda done more weight but that was what felt right for the day. Strict press felt solid, 80 was a little slow but not close to failing. The EMOM was challenging. KB swings were heavy. And still ironing out my weird CTB kip. Did mostly sets of 4 unbroken until round 6 when my grip was fatiguing, then I did 3 and 1. Thanks!
March 24, 2015
Daily score: 7
Workout:
A. Power snatch x1/Hang squat snatch x1/OHS x3; rest 90 sec x6 complexes
53, 63, 68, 73, 78, 83
B1. Thrusters; 10 AFAP 65# x5; rest 10 sec
done
B2. Bar facing burpees; 10 AFAP x5; rest 20 sec
done
B3. Box jumps; 10 @20" x5; rest 4 min
done
+
3 rounds for itme:
20 wall balls
10 toes to bar
6:28
Snatch complex felt good. The reps at 83 were not quite as beautiful but they counted. The B combo was tough. Was surprise how tired my legs were by each set of box jumps. The WOD should have been easy but the first round of T2B I had a hard time stringing any together. Like I forgot how and my right shoulder felt 'pinchy'. By the second round I had it figured out. Thanks!
March 22, 2015
Daily score: 7
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x18
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x12
done
Felt good, not really sore or anything. tHanks
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x18
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x12
done
Felt good, not really sore or anything. tHanks
Sunday, March 22, 2015
March 21, 2015
Daily score: 8
Workout:
15.4
47 reps, got 2 hspu's in the 15's
This was a fun one. Mostly satisfied that I didn't fail any of the cleans. And they actually felt pretty manageable. I did fail a couple hspu and those were pretty fatigued by the 12s. But I was still able to do 1-3 at a time. Fun time. Thanks!
Workout:
15.4
47 reps, got 2 hspu's in the 15's
This was a fun one. Mostly satisfied that I didn't fail any of the cleans. And they actually felt pretty manageable. I did fail a couple hspu and those were pretty fatigued by the 12s. But I was still able to do 1-3 at a time. Fun time. Thanks!
Wednesday, March 18, 2015
March 18, 2015
Daily score: 7
Workout:
A. Deadlift; 4, 4, 2, 2; rest 2 min
213, 233, 243, 248
B. Power snatch; 10 singles @82% 1rm; rest 2 min
78
C1. DB power snatch; 10 alt'ing reps x5; rest 1 min (50#)
done
C2. Bench press; 8-10x5; rest 1 min
65 x10
70 x 10
75x 10
75 x 10
80 x 10
D. Hollow body rock; amsap x5; rest 2 min
38, 30, 30, 30, 26
+
10 box jumps 20" AFAP
Row sprint 30 seconds @100%
rest 3 min
x5
1:14, 139m
1:14, 141m
1:12, 143m
1:18, 143m
1:18, 142m
Deadlifting went well, 248 x 2 is a PR. Back curved a little but Keith said it looked fine. Power snatch was okay, shoulders were feeling tight but nothing bad. The DBS/bench combo was fun. That was a challenging weight for the DB snatch. Harder on my right arm just because the shoulder isn't as solid/stable. Hollow body rock seemed hard today. Abs felt tight to begin with too. The box jumps/row went well, was plently of rest. Thanks!
Workout:
A. Deadlift; 4, 4, 2, 2; rest 2 min
213, 233, 243, 248
B. Power snatch; 10 singles @82% 1rm; rest 2 min
78
C1. DB power snatch; 10 alt'ing reps x5; rest 1 min (50#)
done
C2. Bench press; 8-10x5; rest 1 min
65 x10
70 x 10
75x 10
75 x 10
80 x 10
D. Hollow body rock; amsap x5; rest 2 min
38, 30, 30, 30, 26
+
10 box jumps 20" AFAP
Row sprint 30 seconds @100%
rest 3 min
x5
1:14, 139m
1:14, 141m
1:12, 143m
1:18, 143m
1:18, 142m
Deadlifting went well, 248 x 2 is a PR. Back curved a little but Keith said it looked fine. Power snatch was okay, shoulders were feeling tight but nothing bad. The DBS/bench combo was fun. That was a challenging weight for the DB snatch. Harder on my right arm just because the shoulder isn't as solid/stable. Hollow body rock seemed hard today. Abs felt tight to begin with too. The box jumps/row went well, was plently of rest. Thanks!
Tuesday, March 17, 2015
March 17, 2015
Daily score: 8
Workout:
A. Squat snatch; 8 singles @86% 1rm; rest 90 seconds
83# x 8
B1. Back squat; 3, 3, 3, 2, 2, 2; rest 1 min
125, 130, 135, 140, 145, 155
B2. Strict pull ups; amrap in 1 min x6; rest 1 min
7, 7, 7, 7, 7, 6
+
For time:
50 thrusters 65#
50 cTB pull ups
50 burpees
18:32 (5:00, 9:00, 4:32)
Snatching felt super good today and light again, totally manageable. Back squat-pull up combo was tough but fun. 155 x 2 was something I'm proud of, improvement. Full depth, a little stuck about halfway up on the second rep. Strict pull ups were fine, I feel like my right shoulder sticks a bit and that the left arm has to do a little more of the work. WOD was fun. Did the thrusters 14,12,12,6,6. I had planned on 5 sets of 10 but was dumb and did 14. I gotta learn to stick to a plan. My shoulders were tired at the beginning. CTB was interesting. I've been unconsciously doing a half butterfly kip. 'Half' because my legs are doing it but my arms aren't keeping up. And when I try to kip regular it feels forced. I'm kicking myself that I didn't video it for you. Anyway, I did awkward sets of 2. Burpees, I did 50 unbroken. Thanks!
Workout:
A. Squat snatch; 8 singles @86% 1rm; rest 90 seconds
83# x 8
B1. Back squat; 3, 3, 3, 2, 2, 2; rest 1 min
125, 130, 135, 140, 145, 155
B2. Strict pull ups; amrap in 1 min x6; rest 1 min
7, 7, 7, 7, 7, 6
+
For time:
50 thrusters 65#
50 cTB pull ups
50 burpees
18:32 (5:00, 9:00, 4:32)
Snatching felt super good today and light again, totally manageable. Back squat-pull up combo was tough but fun. 155 x 2 was something I'm proud of, improvement. Full depth, a little stuck about halfway up on the second rep. Strict pull ups were fine, I feel like my right shoulder sticks a bit and that the left arm has to do a little more of the work. WOD was fun. Did the thrusters 14,12,12,6,6. I had planned on 5 sets of 10 but was dumb and did 14. I gotta learn to stick to a plan. My shoulders were tired at the beginning. CTB was interesting. I've been unconsciously doing a half butterfly kip. 'Half' because my legs are doing it but my arms aren't keeping up. And when I try to kip regular it feels forced. I'm kicking myself that I didn't video it for you. Anyway, I did awkward sets of 2. Burpees, I did 50 unbroken. Thanks!
March 15, 2015
Daily score: 7
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
I did this ;), it was great. Thanks!
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
I did this ;), it was great. Thanks!
Saturday, March 14, 2015
March 14, 2015
Daily score: 7
Workout:
15.3 version
14 minute amrap
10 strict pull ups
50 WBs 14# to 9 ft
100 du's
1 + 10 + 50 + 6
I actually had fun. The first set of strict pull ups went fast in sets of two the second round took about 2 mins I think. I did the wb's in sets of 10. The du's were the hard part for me...just hard to breathe...did sets of 10-20. Live to die another day :). Thanks!
Workout:
15.3 version
14 minute amrap
10 strict pull ups
50 WBs 14# to 9 ft
100 du's
1 + 10 + 50 + 6
I actually had fun. The first set of strict pull ups went fast in sets of two the second round took about 2 mins I think. I did the wb's in sets of 10. The du's were the hard part for me...just hard to breathe...did sets of 10-20. Live to die another day :). Thanks!
Friday, March 13, 2015
March 13, 2015
Daily score: 6
Workout:
Workout:
A. Power clean clusters; 2.2.2x5; rest 10 sec/rest 2 min (tng... ensure high elbows in the catch)
103,103,108,108,113
B. Deadlift; 5 on the min for 6 min 135-165# (start light and add to comfort as you go)
138, 143, 153, 158, 163, 163
+
20 min emom:
Odd- 6 DB power snatch 35# alt'ing arms
Even- 6 burpees
Clean clusters were fun. Deadlifts felt good and light. The wod was fun too, I love DB snatch. I had to do 40 instead of 35 because the gym only has 30s and 40s. Thanks!
Wednesday, March 11, 2015
March 11, 2015
Daily score: 7
Workout:
A. Deadlift; 5, 5, 3, 3; rest 2 min
193, 213, 223, 233
B. Power snatch; 10 singles @80% 1rm; rest 2 min
At 78#
C1. TnG power clean; 10, 10, 10, 10, 10; rest 1 min
C2. Bench press; 10-12x5; rest 1 min
93/65x12
78/70x12
78/70x12
78/70x12
78/70x12
D. Hollow body rock; amsap x4; rest 2 min
38,34,35,30
+
Row sprint 30 seconds @100%
rest 3 min
x5
144m
141
147
149
147
Deadlifts felt great. Pretty sure 233x3 is a PR. Snatching felt light and lots of rest. Was weird to power snatch after working on squat snatching so much. The PC/bench combo was challenging. The first set of 10 power cleans at 93 felt a little heavy and I got slower than what was real tnG. So I went down in weight. One of our coaches was watching and mentioned how slow and controlled I lower the bar back to the ground even at the lighter weight. So I tried to work on passively lowering the bar and moving faster. This is obviously hard for me because it involves the word 'fast'. Bench felt great. I worked for reps 11 and 12. HB rocks were legit form and tough. Rowing was fine...hard to go all out as usual. Thanks!
Workout:
A. Deadlift; 5, 5, 3, 3; rest 2 min
193, 213, 223, 233
B. Power snatch; 10 singles @80% 1rm; rest 2 min
At 78#
C1. TnG power clean; 10, 10, 10, 10, 10; rest 1 min
C2. Bench press; 10-12x5; rest 1 min
93/65x12
78/70x12
78/70x12
78/70x12
78/70x12
D. Hollow body rock; amsap x4; rest 2 min
38,34,35,30
+
Row sprint 30 seconds @100%
rest 3 min
x5
144m
141
147
149
147
Deadlifts felt great. Pretty sure 233x3 is a PR. Snatching felt light and lots of rest. Was weird to power snatch after working on squat snatching so much. The PC/bench combo was challenging. The first set of 10 power cleans at 93 felt a little heavy and I got slower than what was real tnG. So I went down in weight. One of our coaches was watching and mentioned how slow and controlled I lower the bar back to the ground even at the lighter weight. So I tried to work on passively lowering the bar and moving faster. This is obviously hard for me because it involves the word 'fast'. Bench felt great. I worked for reps 11 and 12. HB rocks were legit form and tough. Rowing was fine...hard to go all out as usual. Thanks!
Tuesday, March 10, 2015
March 10, 2015
Daily score: 7
Workout:
A. Squat snatch; 8 singles @84% 1rm; rest 90 seconds
83#
B1. Back squat; 5, 5, 5, 3, 3, 3; rest 1 min
125, 125, 125, 135, 145, 150
B2. Weighted pull up clusters 1.1.1.1.1x6; rest 20 sec/rest 1 min
5, 7.5, 7.5, 5, 5, 5#
+
For time:
30 squat clean @70% 1rm
30 CTB pull ups
30 burpees
15:40 (8:10, 4: 45, 2:45)
Snatch work felt good. Didn't come close to any fails, feeling lighter. Back squats however felt heavy, the third set of 125 was rough. 150 x 3, third rep was kinda slow/ugly. Pull ups felt heavier today too...I started at just 5# and planned to go up. But at 7.5 the last couple reps were getting a little shy of locking out all the way so I went back down to 5. I feel heavier this week though, lol, I think I gained 2.5# bodyweight since last week doing these! The WOD was fun. I'm glad I read the small print because I had been thinking power cleans which would have been much easier. But the squat cleans made it tough...I did all singles. Singles and doubles on the CTB. Thanks!
Workout:
A. Squat snatch; 8 singles @84% 1rm; rest 90 seconds
83#
B1. Back squat; 5, 5, 5, 3, 3, 3; rest 1 min
125, 125, 125, 135, 145, 150
B2. Weighted pull up clusters 1.1.1.1.1x6; rest 20 sec/rest 1 min
5, 7.5, 7.5, 5, 5, 5#
+
For time:
30 squat clean @70% 1rm
30 CTB pull ups
30 burpees
15:40 (8:10, 4: 45, 2:45)
Snatch work felt good. Didn't come close to any fails, feeling lighter. Back squats however felt heavy, the third set of 125 was rough. 150 x 3, third rep was kinda slow/ugly. Pull ups felt heavier today too...I started at just 5# and planned to go up. But at 7.5 the last couple reps were getting a little shy of locking out all the way so I went back down to 5. I feel heavier this week though, lol, I think I gained 2.5# bodyweight since last week doing these! The WOD was fun. I'm glad I read the small print because I had been thinking power cleans which would have been much easier. But the squat cleans made it tough...I did all singles. Singles and doubles on the CTB. Thanks!
Monday, March 9, 2015
March 8, 2015
Daily score: 8
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
all around 90-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
done
Felt fine today since 15.2 was a brief event for me. Do I even need to say I hate the AD anymore? Lol. Thanks!
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
all around 90-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
done
Felt fine today since 15.2 was a brief event for me. Do I even need to say I hate the AD anymore? Lol. Thanks!
March 7, 2015
Daily score: 6
Workout:
15.2
38
Clearly not a great performance for me...short and sweet. I have to say though, last year I couldn't do CTB at all so I am getting fitter. The OHS's were fine. I did the 1st set of 10 CTB as double and the second as singles and just ran out of time. I'm sure if I had really hustled I could have squeezed two more in but it is what it is. It was fun. Thanks!
Workout:
15.2
38
Clearly not a great performance for me...short and sweet. I have to say though, last year I couldn't do CTB at all so I am getting fitter. The OHS's were fine. I did the 1st set of 10 CTB as double and the second as singles and just ran out of time. I'm sure if I had really hustled I could have squeezed two more in but it is what it is. It was fun. Thanks!
Thursday, March 5, 2015
March 4, 2015
Daily score: 5
Workout:
A. Deadlift; 5x5; rest 2 min
183, 193, 203, 208, 208
B. Clean pulls; 5x5; rest 2 min
123, 128, 128, 123, 123
C1. TnG power clean; 10, 10, 10; rest 30 sec
83, 83, 83
C2. Push jerk; 10, 10, 10; rest 1 min
68, 68, 68
D. Hollow body rock; amsap x3; rest 2 min
+
Row sprint 30 seconds @100%
rest 3 min
x4
I didn't get much sleep the night prior and everything felt heavy. I really enjoyed the clean pulls but they were tough and I was thinking I should have been going heavier but the weight I did was challenging. Power clean--push jerk combo was fun. I love that my form and speed are improving, even if it's still slow, it's feeling better. I unfortunately ran out of time, poor time management for the day, so I didn't get to do D or the rowing. I'll try and do it today. My legs and triceps and low back are sore today. Can't wait for the open announcement! Thanks!
Workout:
A. Deadlift; 5x5; rest 2 min
183, 193, 203, 208, 208
B. Clean pulls; 5x5; rest 2 min
123, 128, 128, 123, 123
C1. TnG power clean; 10, 10, 10; rest 30 sec
83, 83, 83
C2. Push jerk; 10, 10, 10; rest 1 min
68, 68, 68
D. Hollow body rock; amsap x3; rest 2 min
+
Row sprint 30 seconds @100%
rest 3 min
x4
I didn't get much sleep the night prior and everything felt heavy. I really enjoyed the clean pulls but they were tough and I was thinking I should have been going heavier but the weight I did was challenging. Power clean--push jerk combo was fun. I love that my form and speed are improving, even if it's still slow, it's feeling better. I unfortunately ran out of time, poor time management for the day, so I didn't get to do D or the rowing. I'll try and do it today. My legs and triceps and low back are sore today. Can't wait for the open announcement! Thanks!
Wednesday, March 4, 2015
March 3, 2015
Daily score: 8
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest 90 seconds
at 78#
B1. Back squat; 5x5; rest 1 min
115, 115, 125, 125, 125
B2. Weighted pull up clusters 1.1.1.1.1x5; rest 20 sec/rest 1 min
10, 10, 10, 10, 7.5
+
6 sets:
12 thrusters 65#
8 CTB pull ups
4 burpee box jumps 24"
rest 2 min bw sets
2:22
2:10
2:13
2:08
2:10
2:12
Snatching felt great, my catch is improving. It didn't feel really heavy either. Back squats were challenging at 125. Pull ups were fun, I dropped on the last set because I thought they were getting a little shallow. The wod was fun...because of the rest. My chest to bar are all over the place. They all seem to look and feel a little different, I need to get more efficient. I did singles, doubles, and triples. Thanks!
Workout:
A. Squat snatch; 10 singles @80% 1rm; rest 90 seconds
at 78#
B1. Back squat; 5x5; rest 1 min
115, 115, 125, 125, 125
B2. Weighted pull up clusters 1.1.1.1.1x5; rest 20 sec/rest 1 min
10, 10, 10, 10, 7.5
+
6 sets:
12 thrusters 65#
8 CTB pull ups
4 burpee box jumps 24"
rest 2 min bw sets
2:22
2:10
2:13
2:08
2:10
2:12
Snatching felt great, my catch is improving. It didn't feel really heavy either. Back squats were challenging at 125. Pull ups were fun, I dropped on the last set because I thought they were getting a little shallow. The wod was fun...because of the rest. My chest to bar are all over the place. They all seem to look and feel a little different, I need to get more efficient. I did singles, doubles, and triples. Thanks!
Sunday, March 1, 2015
March 1, 2015
Daily score: 7
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
Done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
Done, all 91-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
Done
Feeling good. Not much to comment on today. Not too sore from the open...less than usual actually. Thanks!
Workout:
Airdyne 30 seconds @85%
airydne 30 seconds easy
x15
Done
+
Row sprint 20 seconds @100%
rest 40 seconds
x10
Done, all 91-95m
+
30 min glute activation work (quadruped reverse hyper hip extensions -
sets of 10 light, banded hip abductions sets of 10 light, single leg
hip extensions - sets of 10 light)
Done
Feeling good. Not much to comment on today. Not too sore from the open...less than usual actually. Thanks!
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