Sunday, 2.23.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

205x1(was supposed to be 215 but I didn't put enough weight on)

215x1

205x3

185x5

160x7

Ring dip 

0x5

5x4

10x4

20x2

32.5x1 PR

15x1

12.5x1

10x3

Working on keeping my toes in front of me during dip. 

GHD

10x8

10x8

10x8

Press

45x10

45x10

45x10

45x10

45x10

Sunday, 2.16.14

Warm up

10 KB 

10 push up

10 GHD Sit up

Hip Circle band 

10x3 forward

10x3 backward

10x3 sideways

Deadlift

125x5

155x4

175x3

195x2

210x1

200x3

180x5

155x7 no belt

I switched to 3,5,7 on my DL

Ring dip 

0x5

5x4

10x4

20x2

30x1 PR

15x3

12.5x4

10x4

Working on keeping my toes in front of me during dip. 

GHD

5x8

5x8

5x8

Tuesday, 02.04.14

Warm up

3 sets

10 KB swings 35#

10 push up

10GHD strict sit ups

10 band pull aparts

Front Squat

105x5

125x5

145x3

155x3 (tied my 3RM)

135x5

115x9

Next time stay at 155, 135, increase last set to 120

Ring Rows

2.5 x 5

2.5x5

2.5x5

2.5x5

2.5x5

2.5x5

Got them all! Next time increase to 5#

WOD 

5 Rounds:

12 reverse barbell lunges @50% of thruster 1RM - 70#

12 ring dips

50 yd shuttle run (25 to cone and back)

Score: 16:57 

Wednesday, January 28, 2014

Deadlift

105x5  

125x5

175x3

(5)190x5

(7)170x7

(9)145x9

Ring Dips

BWTx3

0x5

0x5

0x5

0x5

Friday, January 10, 2014

Deadlift

85x5  

125x5

175x3

(5)180x5

(7)160x7

(9)135x9

Ring Dips

BWTx5

10x4

15x3

20x2

25x1

(5)12.5x4

(7)10x4

(9)7.5x4

WOD

EMOM

2 each arm KB snatch @35#

Max double unders

Score: 402 

Friday, December 27, 2013

Deadlift

85x5  

125x5

165x3

(5)175x5

(7)155x7

(9)130x9

Used the "Slingshot" for my first 2 warm up sets

Ring Dips

BWTx5

5x4

10x3

15x2

20x1

(5)10x5

(7)7.5x4

(9)5x6

Tuesday, December 17, 2013

Deadlift

85x5

125x5

165x3

(5) 170x5

(7) 145 x7

(9) 125x9

Ring Dip

0x5

5x4

7.5x 3

12.5x2

17.5x1

(5) 7.5x5

(7) 5x7

(9) 0x9

In 10 min:

Match reps of HSPU:Chest to Bar

Total:16

My chest to bar pull ups clicked today! Did 6 consecutively, key is to lean back!!!

Tuesday, 01.15.13

Deadlift

90x5

120x4

150x4

180x2

210x1

190x2

170x5

Dips

Ring Dips

strict/neg

2/3

2/2

2/1

2

Bar Bwt/Band

5/0, 5/0, 5/0

Considering doing weighted bar dips next

WOD

3 Power Cleans 155/105

6 push-ups

9 sit-ups

I didn't record my time! 

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

Saturday 01.05.13

Deadlift

95x5

125x4

155x3

185x2

205x1

185x3

165x5

Dips

Ring Dip Strict/Net

2/3

2/2

2/1

2

1

Bar

BWT/Black Band

3/2

5

5

PR!  I needed to warm up and I think the bars were too wide on the first set.

Tuesday, 12.04.12

Deadlift

95x5

125x4

155x3

185x2

215x1

195x5

Dips

Ring Dips

Strict/Neg:

1/4

1/3

1/2

0/2

0/1

Bar Dips

4/3

1/4

2/3

WOD

Sprints:

On the 30 sec:

5x50 yds

4x40 yds

3x30 yds

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

Monday, 01.30.12

Strength: Overhead squat 3x5 @ 80% 1RM


It's been a very long time since I worked on overhead squats and my last recorded 1 RM was 95#.  After  I did my three sets of five, I felt like I could have gone heavier and I'm curious what my 1RM would be now.  

Conditioning: As many rounds possible in 12:00:
- 20 Overhead Walking Lunges (45/25#)
- 10 Ring Dips



I partnered with Erica on this one and we lost count of our rounds.  We guessed we completed 10 rounds together?

Tuesday, 01.24.12

Strength/ Skill:  Pull Up Practice - Kipping, Butterfly, Strict, Rings, weighted.  Accumulate 20-30 good reps.
Due to my hand tear in yesterday's workout, I was unable to do pull-ups very well so I didn't do much here.


Conditioning: Complete: 
- Max. Handstand Push Ups in 5 minutes - Completed 19
- Max. Pull Ups in 4 minutes - Completed 20
- Max. Push Ups in 3 minutes - Completed 30
- Max. Supine Ring Pull Ups in 2 minutes - Completed 18
- Max. Dips in 1 minute - Completed 12
15:00 clock



To be honest, I did not care for this workout but it probably had something to do with not being able to use my hand very well which is reflected in my numbers.  I didn't feel like I got anything out of it so I did another metcon:


I wanted to test out a workout I have planned for my CompoundLite class which is:


On the minute for 15 minutes:


3 Burpees
40 yard sprint


I started it out and felt like only 3 burpees was too easy, so I decided to try and add one burpee each minute.  By the time I got up to 10 minutes I was dying (I was at 12 burpees). The rest of the sets I wasn't able to get my burpees and the run in within the minute.   

Monday, 11.28.11

SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps


110x3, 115x3, 135x2
Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips


18:55 @ 65# with orange banded ring dips

Thursday, 11.24.11

SWOD:  Turkish Get Up practice

Metcon:  For time:
- Row 500 meters
- 50 Box Jump (20")
- 50 Push Ups
- 50 Sit Ups
- 50 Jumping Pull Ups
- 50 Back Extension
- 50 Dips
- 20 Turkish Get Up, alternating arms (53/35#)



This was a tough one!  The push-ups and dips reminded me how weak my upper body is and the Turkish get ups got me! The first 5 TGUs I did Rx'd but then had to drop to 26 pounds.  

9.24.11

This Metcon took 24 minutes to complete 313 total reps.  I think I could have done more reps but because I knew that after after 2 minutes, I would be done with the exercise, I didn't push myself as hard.  I was being lazy! 


Metcon: Move from each station after 2 minute:
-Walking Lunges
-Jumping Pull Ups
-Burpees
-Double unders
-Ring Dips
-Knees to Elbows
-Kettlebell Swings, 44/ 26#
-Sit Ups
-Thrusters, 35/18#
-Back Extensions
-Wall Ball, 20 lbs to 10'
-Rope Climb Ascents, 15 ft



I didn't keep track of reps of each exercise, but I do know I completed 2 Rope Climb Ascents which I'm happy about!  I practically jumped off the rope on my descent from the 2nd climb in order to make the 2 minutes.