April 10, 2014

Daily score: 5

Workout:


A. Front squat; build to a 3 rep max

125

B. OHS @22x1; 3-4x5; rest 2 min

65, 70, 75, 80, 85 all x 4

+
Amrap in 20 min:
Run 400m
15 thrustrers 65#

4 + 400m

video of cuban press:

I worked last night and just felt tired and off today.  However,  the front squat felt good, as did the OHS.  Next time I'll start with more weight on the OHS.  The WOD was painful for me...just didn't feel a lot of passion to push.  But I did it.  Thanks!

April 8, 2014

Daily score: 8

Workout:


A. Weighted pull up clusters 1.1.1.1.1x3; rest 20 seconds/rest 3 min

2.5# x 5
5# x 5
10# x 4 + 1 at 5# (after failing the 5th 10#)

B. Bent over single arm DB rows; 4-5x5; rest 1 min bw arms (increase
weight from last week)

50# x 5 all 5 sets (we don't have any heavier dumbells :(, looking into it)

C. DB cuban press; 12-15x3; rest 2 min

10# x 12
10# x 13
10# x 12

+
Row 1k for time

4:10


Weighted pull-ups felt really good!  I was excited to go up to the 10# weight and almost make all 5 reps.  The DB rows are feeling good too.  I'm going to look into get some heavier dumbells this week.
The DB cuban press was tough...worst part was my right shoulder on the roll from hanging down to pointing upward.  It just kinda hurt through that rotation with 12#.  The 10# felt fine though.  Also, I felt some strain in my neck with these.  The row felt good, no drama.  Thanks!

April 6, 2014

Daily score: 7

Workout:


A. Squat snatch; build to a tough single in 10 min

88# (=PR)  

B. Squat snatch; 20 for time @77% of A

4:20 at 68#

+
20 min amrap:
20 unbroken wall balls
20 double unders
10 burpees

7 + 20 + 20

I was feeling good today so decided to workout tonight just in case I get off work late tomorrow.  The squat snatch at 88 felt great!  So I tried 93# and power snatched it, which is a 5# PR but definitely wasn't a squat snatch.  So good to be making progress though!  The 20 reps at 68#  were harder than I expected.  I did the first 5 unbroken then did mostly singles.  It was my back that fatigued the most.   The WOD felt long and I was a bit of a baby I think.  Rested to catch my breath each round before starting the wall balls.  Did them all unbroken though and they really weren't that bad.  I did a most of the double unders unbroken too, definite progress there.  It felt LONG though :).  Thanks!

April 5, 2014

Daily score:  6

Workout:


A. Push press; build to a max

115  #10 PR

B. Amrap unbroken pull ups x4; rest 2 min

10,10,8,8

+
21-15-9
burpees
toes to bar

10:12

+
double under tech work

Push press felt good.  I was excited to get a solid PR.  The pull-ups however were a disappointment.  I was expecting to be able to do more.  Struggled with my grip some.  The WOD was fine.  The T2B just took me forever.  I could only do about 3 at a time.  But I can tell my form is getting better.  Thanks!

April 4, 2014

Daily score: 7

Workout:


A. Front squat; build to a 6 rep max

115

B. OHS @22x1; 5-6x5; rest 2 min

55 x 6 
65 x 6
75 x 6
85 x 6
90 x 6

+
4 rounds for time:
Run 400m
15 back squat 80#

14:01


Front squats were tough for me today.  I tried 120 and barely made it through 3 reps.  The OHS felt good,  mostly because I was happy with how I did.  My wrists did get sore though.  The WOD was fine...I could have run faster but just had no heart today.  Thanks!

April 2, 2014

Daily score: 8

Workout:

A. Power clean; build to a tough single

128, 3# PR

B. Amrap power clean in 1 min @80% of A; rest 3 min x4

9, 11, 12, 11 @ 103

C. TnG deadlift; 3 on the min for 10 min @70% 1rm

@ 163

+
3 rounds for time:
20 back extension
20 box jumps 20" (step down)

4:20

It felt good to work on the power clean and set a new PR.  But my form isn't great.  I tend to drop down into a split more than a squat when it gets heavy.  It works but I know it isn't right.  The amrap was tough, got really heavy, not bad cardio wise though.  I figured out that setting up into a hook grip took more time than just grabbing the bar and going.  That was the difference between 9 and 11/12.  Deadlifts were easy.  The WOD was not bad either.  However, the back extensions were not as benign as I thought they'd be.  My back definitely felt them.  Thanks!

April 1, 2014

Daily score: 7

Workout:

A. Weighted pull ups; 20 singles; rest as needed bw reps

10#-5
5#- 7
2.5#- 8

B. Bent over single arm DB rows; 4-5x5; rest 1 min bw arms

45 x 5
50 x 4
50 x 5
50 x 5
50 x 5

+
Row 500m @100% effort
rest 5 min
Row 500m @100% effort
rest 10 min
Row 500m @100% effort

1:50
1:56
1:57

Weighted pull ups felt great.  So glad I was able to do some 10# reps today.  Bent over rows were fun too since I got to go up in weight with the lower rep scheme.  I had to stop and coach my CFKids class before I could row since I got off work late.  Not sure that makes a difference.  But I was tired and hungry by then.  I was happy with it though.  Starting to feel more comfortable on the rower.  I think I like the damper closer to 4 than 6.  I like a little more tension.  Do you have any recommendation about that?  I used to road bike a lot and am wondering if it's similar to gear shifting and rpm's like cycling.