Wednesday, January 1, 2014

20 min AMRAP

1 shoulder to over head

1 round of Cindy 

(5 pull ups, 10 push ups, 15 squats)

2 shoulder to overhead

1 round of Cindy

3 shoulder to overhead, etc. increase by one each round

Score: 7 rounds, +8 push ups

Sunday, December 29, 2013

Back Squat

85x5

125x5

155x5

(5)180x5

(7)160 x7

(9)135x9

Pull up

0x3

5x4

7.5x3

12.5x2

17.5x0

5x4

2.5x4

BWTx5

Hip Thrusts

35x6

65x6

85x6

105x6

Alternated with 

10 Hollow Rocks 

Thursday, December 19, 2013

Back Squat

85x5

125x5

145x3

(5) 175x5

(7) 155x7

(9) 130x9

Go up 5# on all next time 

Pull up

0x5

2.5x4

7.5x3

12.5x2

15x1

(5) 5x4

(7) 2.5x5

(9) BWTx6

WOD

5 Rounds:

1:00 on, 1:00 rest

25 wall balls 

100m row penalty per missed reps

25, 25, 23 (2), 22 (3), 19 (6)

Penalty: 1100m

Tuesday, December 10, 2013

Power Snatch 

55x5

65x5

75x3

(3)85x3

(3)85x3

(3)85x3

Bench Press

45x5

65x5

75x5

(5)90x5

(7)75x7

(9)60x9

WOD: Helen

3 Rounds of:

400m Run

21 KB swings @35#

12 pull ups

SCORE: 11:24 PR!

Monday, 01.21.13

Overhead Squat 

Warm-up

35x (8-10) 10

65x(6-8) 8

95x (4-6) 5

Work Sets

115x(3) 3

105x(5) 5

95x(7) 7

Pull-up

Strict/Kip

0/8 (8-10)

0/6 (6-8)

1/4 (4-6)

Work Sets

Black Band

3, 3, 3, 2, 3

21-5-9

Power Clean 95/65

Wall Ball Shots

Score: 5:47

The wall balls killed me and slowed me down

Monday, 01.14.13

Back Squat

45x5

95x4

135x3

175x2

195x1

175x3

15x3

Pull-up

Strict/BWT Neg

0/5

0/4

0/3

0/2

0/1

Black Band Neg

4, 3, 3, 3, 2

I didn't do weighted negatives because of my muscle strain from last week.

WOD

AMRAP 10 min

10 push press 95/65

20 yd bear crawl

score: 8 rounds +5 push press

Monday, 01.07.13

Front Squat

55x5

85x4

115x3

145x2

155x1

140x3

125x5

Pull-up

Strict/Neg = 1/4

Weighted Negatives

15x4

30x3

40x2

50x1

Black Band Strict

4, 4, 3, 1, 2, 1

WOD

3 Round for Time:

30 Squats

7 Ring Dips (blk band assisted)

10 hang power cleans 75#

Score: 6:57

Thursday, 12.27.12

Back Squat

35x5

95x4

135x3

170x2

200x1

205x0, 1

I need to keep my elbows down and my grip on the bar narrower.  This really helped because it kept me from leaning forward.

Deadlift

95x5

125x4

155x3

175x2

205x1

220x0

Tabata Pull-ups

6, 6, 6, 6, 4, 5, 5, 6 = 44

Tabata Squats

126

Monday, 12.17.12

Front Squat

50x5

80x4

110x3

140x2

155x1

140x4, 2

Had knee pain so dropped to

105 x 5, 5

Pull-Up

15x4

25x3

35x2

45x1

Red Band Strict

5, 5, 5

Tuesday, 12.11.12

Bench Press

50x5

60x4

70x3

80x2

92x1

80x 5, 5, 5

Power Snatch

40x5

55x4

70x3

80x2

100x0

80x 3, 3, 3, 3, 3

WOD

AMRAP 12:00

200 m Run

10 KB Swings @53#

10 Pull-Ups

Score: 4 rounds +10 KB + 3 pull-ups

Monday, 12.10.12

Overhead Squat

45x5

65x4

85x3

105x2

125x1

105x5, 5, 5

Pull-Up

Strict/BWT neg= 1/4

20x4

30x3

40x2

50x1

Red band strict

4, 3, 3, 2, 3

WOD

10-9-8-7-6-5-4-3-2-1

HSPU

Box Jump to 24" box

Score: 13:58

I started my first set with 2 abmats, about halfway into 3rd set switched to 3 abmats on the low side.  Scaled up to a 24" box

Monday, 12.03.12

Back Squat

45x5

95x4

135x3

170x2

200x1

165x5, 5, 5

Pull-Up

Strict/BWT Neg = 0/5

15x4

25x3

35x2

45x1

Red Band Strict

5, 4, 4, 2

Tuesday, 11.27.12

Power Clean

65x5

85x4

105x3

125x2

138x0

120x3, 3, 3, 3, 3

Ugliest power cleans, ever!

Pull-Up

Strict/BWT Neg.= 2/3

104

20x3

30x2

40x1

Red band strict:

5, 3, 2, 3, 2

Tuesday, 11.20.12

Power Snatch

355

45x4

60x3

75x2

90x1

70x 3, 3, 3, 3, 3

Dips

Warm-up:

BWT Ring Negatives

5, 4, 3, 2, 1

Strict/using end of red band

1 strict/4, 5, 5

Almost had 2 strict!

Overhead Squat

35x5

55x4

75x3

95x2

115x1

95x5, 5, 5

Pull-up

1 strict attempt=0

Negatives:

Body weight 5

5x4

15x3

25x2

35x1

Red band strict

3, 3, 3, 1, 2, 2, 1

Wednesday, 11.14.12

Deadlift

35x5

125x4

175x3

185x2

205x1

185x5

Pull-Up

Negatives:

Body Weight x 5

5#x4

10x3

20x2

30x1

Strict Pull-up

3 sets of 5 using black and red bands

Did my first strict pull-up!!!!! PR!!!!

WOD

21-18-15-12-9-6-3 reps for time of:

Sumo Deadlift High Pull @65#

Lateral jumps over 15" obstacle

Time: 8:20

Thursday, 10.25.12

Snatch Balance

I worked up to a 105# snatch balance, 5 lbs over my last one.  I failed at 3 attempts for 115#.  Maybe next time.

Metcon:
AMRAP 12 min.

7 Pull-ups
7 KB swings @ 44#
7 box jumps 20"

Completed 7 rounds

Tuesday, 10.09.12

Deadlift
185 Single
165 x5

Metcon:
"Jackie"
1000m row
50 Thrusters @35
30 Pull-ups

the pull-ups really slowed me down.  It took me about 5 minutes just to complete them.  I forget what my total time was, but my row was 2 minutes, then thrusters I did 2 sets of 25, and then 5 minutes for pullups. 

Friday, 09.28.12

Fran

21, 15, 9
65# Thrusters
Pull-up
9:09

My last Fran was 7:08

Wednesday, 09.05.12

Double Unders: 49 PR

Metcon:
Banded Sprints x5
50-40-30-20-1- double unders
25-30-15-10-5 pull ups

Time 19:21

Tuesday, 05.29.12

Strength: Clean. Find a 1rm 
My previous PR is 145 but I was only able to hit 135 and that took multiple tries.  I just wasn't feeling it today! 
Conditioning: On the minute for 10:00 with 70-75% of today's 1rm: 
- 1 Muscle Clean 
- 1 Hang Power Clean 
- 1 Power Clean 
- 1 Clean 
- 2-5 Pull Ups (pick # based on ability to finish within the minute) 


I ended up stripping my weight on this down to 85# because of the muscle clean.