Tuesday, 02.18.14

Front Squat

85x5

105x5

125x5

145x5

155x3

160x1

140x4

125x9

Chin Up

0x5

5x4

15x0

0x4

0x3

0x3

0x3

0x3 

5 Round for Time 

9 Ring Rows

12 Toes to Bar

15 Box Jumps

Score 17:41

Friday, 01.17.14

OHS

85x5

105x5

125x3

(5)130x3

(7) 115x4

(9)105x9

Chin-Up

BWTx5

5x4

12.5x3

17.5x2

22.5x1

(5)10x4

(7)5x4

(9)2.5x5

WOD:

10 min AMRAP

8 toes to bar

8 HSPU

8 barbell reverse lunges @85#

Score: 3 rounds

Did my first set of 8 HSPUs unbroken!

Tuesday, 01.07.14

OHS

85x5

105x5

125x3

(5)130x2

(7) 110x7 

(9)100x9

Chin-Up

BWTx5

5x4

10x3

15x2

20x1

(5)7.5x5

(7)5x4

(9)2.5x5

WOD:

1000m row, then 2 rounds:

25 toes to bar

25 power cleans 135/95

Score: 14:52 Rx 

Monday, 12.31.12

Power Clean

35x5

65x3

95x3

125x1

Pull 145x3

Pull 155x3

Pull 165x3

145 x 0,0,0

141x0,0,1 PR!!

Front Squat

I tested my max on my front squat and lifted 160

Shoulder Press

I tested my max on Shoulder Press and I PR'd at 85#

WOD

7 Rounds for Time

7 KB Swings@53#

7 Burpees

7 Toes to Bar

Score: 11:56

Monday, 09.10.12

Box Squat
45x5
115x4
135x3
155x2
175x1
155x5,5,5

Metcon:
5 Rounds:
10 toes to bar
10 push press
400 m run

Modified: toes thru rings
Push press @ 65#

Time 20:03

Friday, 09.07.12

Power Clean 3x5 @ 105

Metcon:

5 KB Clean and press each arm @36#
10 toes to bar
10 burpees

2 Rounds +7 Burpees

Tuesday, 05.08.12

Strength:  Power Clean 2-2-2-2-2 
125x2  125 was the 1RM I was stuck at for so long.  My 1RM PR is 136
Conditioning: For time
5 rounds:
- 10 Toes to Bar
- 10 Power Cleans @ 70-75% of todays heaviest set

8:38 @ 90#


My left wrist and elbow were hurting today so the cleans in my strength work were affected.  


For the conditioning, my hands are really torn up from doing pull-ups and cleans so I opted to sub the toes to bars with GHD sit-ups and I only used 90# for the cleans.  

Friday, 04.06.12

Strength:  Farmers Walk.   max weight carried the length of the black mats. 

Conditioning: For time
- Run 800m
rest 2:00
- Row 1000m
- finish with 30 Toes to Bar


10:51??


I have been really bad about recording my times and weights this week so my time is a guess.  I did the row first.  

Saturday, 03.10.12

Conditioning: CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18:00 of:
- 15 Box Jumps (24"/20")
- 12 Push Press (115/75#)
- 9 Toes To Bar


5 Rounds + 15 box jumps + 12 push press +1 Toes to Bar = 208

This was much more difficult than I had anticipated!  Once I was into just the 2nd round I started to feel fatigued and the bar felt super heavy on the push presses.  Toes to bar really slowed me down because at the end I was having to do just one at a time.  Tough workout!

Tuesday, 03.06.12

Strength:  Weighted Pull Up, find 3rm
then, 1 set Strict Pull Ups (unweighted) for max reps

I just worked on trying to get a strict pull up.  I really need to consistently work on doing negatives so I can get a stinking strict pull-up!

Conditioning:  For Time:
- 100 Toes to Bar

Toes to bar are my nemisis so I was not looking forward to this workout.  It actually wasn't as bad as I thought it was going to be. 

Monday, 01.23.12

Strength: Front Squat 3-3-3-3-3 
I got up to 140 on the 4th set and decided to stay there for the 5th set.  


Conditioning: For Time:
- 12 Thruster  (135/ 85#)
- 24 Toes to Bar
- 10 Thruster  (135/ 85#)
- 20 Toes to Bar
- 8 Thruster  (135/ 85#)
- 16 Toes to Bar
- 6 Thruster  (135/ 85#)
- 12 Toes to Bar
- 4 Thruster  (135/ 85#)
- 8 Toes to Bar
- 2 Thruster  (135/ 85#)
- 4 Toes to Bar


Thrusters felt really heavy to begin with but as the workout went along and I got my form in check, I was able to string them together better.  


Toes to bar are my nemesis. I quickly got to the point where I could only do one at a time and then I ripped my hand open when I was into my set of 12.  I had my hand tapes but apparently I need two for T2B.  I did notice after my hand rip, I was forced to do them with less rotation of my hands around the bar and used more of my back and shoulders.  I was so frustrated that I didn't even check my time.  

Thursday, 12.15.11

SWOD: Shoulder Press 65%x 3, 75%x 3, 85%x max reps
I did this but I didn't record my weights and now I can't remember what they were.  I believe I got up to 75 lbs for my 85% and did 1 rep.Metcon:  Reps of 12-10-8-6-4-2:
- Clean & Jerk (60-70% 1rm Jerk)
- Toes to Bar

I completed this at 75# and took a little bit longer than the 20 minute cap.  I went a little bit lighter weight on the c&js to really focus on my form.  I felt good about my cleans - it really helped to sit back and a little lower than my set-up for deadlifts and then to really focus on getting triple extension and immediately drop under to receive the bar.  


Toes to bar were as difficult as always but when I focused on swinging back and really squeezing my shoulder blades together, it seemed to help. 

11.8.11

SWOD:Power Cleans: 2, 2, 2, 2, 2 65, 85, 105, 115, 125

Metcon:5 Rounds of:
6 Hang Power Cleans @ 100# (80% of today's top 2 rm)
12 Toes to Bar
250m Row:57, :57, :58, :57, :57

10.25.11

SWOD: Deadlift 3-3-3-3-3

Erica and I teamed up and shared a bar.  This is the first time I've worked on deadlift since the Total.  We started at 165 and worked up to a 205 3RM.  I was pretty happy with that since I failed at a 200# 1RM attempt when I totaled.

Metcon:
4 Rounds of:
Max push-ups (46)
Max ring-rows (30)
15 Toes to Bar
250m Row (fastest :56)

This was a good one for me to work my weaknesses, namely push-ups, ring-rows and toes to bar!

10.20.11

SWOD: Push Press 5RM
85X5
Took it easy on the push presses today because my wrists weren't cooperating with the weight.

METCON:
10 Wall Ball
10 Box Jumps
10 Toes to Bar
AMRAP in 15 minutes

5 Rounds + 10 box jumps + 10 wall balls + 4 toes to bar

Because of the crowd at the 5:30 class tonight, I started on box jumps.  Box jumps went quickly so there was a little back up waiting for my first round of wall balls and then I ended each round with toes to bar.

I tend to tear my hands up more than I do with pull ups, I made sure that I protected my hands with this method:

Although it takes a while to prepare these, it's totally worth it to me.  Today's workout involved 54 toes to bar and 0 blisters!