Monday 31st 2012

Woke up this morning woke up *sick* head cold...but can't bail now.... oh well.

New years eve throw down in St George

Team of 2 event (1 male, 1 female)

Event 1- 11am

21-15-9
Dead-lift  #185/135 15ub-9ub (24)
Hand Release Push Ups -9

21-15-9
Power Clean #135/95 15ub-9ub (24)
Partner Sit ups w/ 20# med-ball 21-15-9 (shared)

21-15-9
Thrusters #95/65 8-5 (13)
Pull ups 15ub-8ub-9 (32)
(got weak on final reps...body couldn't *push* no control in breathing or awarness)

 7:42

Event 2-  1pm

1a. 20 minutes for both team members to find a max BnJ #185

1b. 30 sec AMRAP Back Sq with max jerk weight - 9reps

Saturday / Sunday 12 -29/30th-2012

SATURDAY 29th

9:30 am Workout

1. Behind the Neck Jerks; worked on "do-in them!" haven't hit a BnJ since college.
built to a tough single #165

SUNDAY 30th

feeling a little under the weather.
snuffed up nose, body achy :/

took hot bath , airborne, vit c, water....

Thursday 12-27-2012

slept 8 hours..woke up tired

Breakfast- Green mix, 3 eggs, 1 oz cheese, black coffee

12pm-still tired

Snacking- nuts, jerky, homemade cookie

3pm- 45 min run easy in the snow....

4:30pm snack -jerky + plantean chips

6pm- 10min Airdyne 187 calories
no sweat, bad cramps after (dehydrated?) should have gone out harder in the beginning

Wednesday 12-26-2012

Sleep 8 hours

 videos coming
Workout @ 12:30pm

A. TnG squat clean; build to a 5 rep max --145#

B. Front squat; build to a max triple -- 175#
+
EMOM for 30 minutes (changed up exercises to hit specifics for comp next week)
1min - 8 power snatches, below knee #45 worked on pulling fast through pockets
2min - 6 CTB chin ups unbroken
3min-  4 HSPU unbroken, stacked 2 10's for final 3 sets and still got em unbroken :-)
+
Airdyne sprint 15 seconds @100% (watts 995-865)
rest 1:15
x8
(rest 5 min bw sets 4/5)

Monday 12-24-2012

Today I participated in the 12 days of Christma wokrout with my clients

Just like the song...

1 Heavy Power Clean ( 12 reps)
2 Walk Climbs (24 reps)
3 Pull ups (30 reps)
4 Burpees (36 reps)
5 KBS 1.5 (40 reps)
6 Wall Ball shots (42 reps)
7 Toes to Bar (42 reps)
8 Ball Slams (40 reps)
9 Sumo DL HP (36 reps)
10 Box Jumps (30 reps)
11 Push Ups ( 24 reps)
12 Cal On Rower


34 minutes of Aerobic Work 80%

Sunday 12-23-2012

10pm-7am -Slept 9 hour straight through

A. Squat clean 2/135#, 2/145#, 2/155#, 1/165#, 1/165#, 1/165#; rest 2 min
B. Front squat; build to a tough single fast (not a 1rm) 185#
+

10 min amrap: 6 rounds + 3 PC
10 power clean 95# 10,10,5-5,5-5,5-5,5-5,3
30 double unders 30,30,30,30,30,30

Rest 12 min

10 min amrap
10 kbs 1.5 pood
10 ring dips
Airdyne 10 calories

Friday 12-21-2012

Today I woke up and felt like I was under water....the past couple weeks have played a toll on me with life transition to a new home, relationship, etc.... my adrenals feel like they have been stomped on.

Today's training session is a "practice" for an event we will be competiting in on Jan. 5th 2012
Feeling like I already did 4 workouts today (but didn't)...I thought I would stay "calm and in control" focus on a good pace, breath, and maintain effort throughout.

3 rounds for time
400m Row
12 Burpees to a plate
15 Power Snatch form below the knee #45

row pace 2:00-2:06 -- kept it at 80% effort
Burpees unbroken and consistent pace
Power Snatch unbroken and good rhythm

time 9:33

everything felt smooth, I was surprised how well it went when I was in it...

Thursday 12-20-2012

Sleep 10pm-5am

5:30am, 6:30am coaching

8am Meal 1- Breakfast + 2 eggs + 3 pc bacon + black coffee

9am coaching

10am-12pm  admin

5pm WORKOUT

1. Dead-lift build to tough single #295
2. Push Press build to a tough single # 135
+
DIANE
note: dead-lifts unbroken ...
HSPU ahg! first round 12-2-1-1-1-1-1-1-1 / 4-1-2-2-1-1-1-1-1-1/2-1-1-1-1-1-1-1

9:54

Tuesday 12-18-12

10pm-6am 8 hrs (woke up tired)
black coffee
coaching- 6:30am, 9am, 10am

11:30 meal 1- 2 eggs + 3 pc bacon + 1/2 avacado

1pm WORKOUT

1. Sq Clean from Blocks at knee; build to a 1RM #175

 

2. Front Sq @22X1 155/2, 165/2, 175/2

+

26 minutes

odd 2 sq cleans #135 (no TnG...felt heavy)

even 2 muscle ups

+

 

AirDyne Intervals

8 sets of 15sec ALL OUT efforts (watts 995-845)

Rest 1:15

Rest 5min after 4th interval

Wednesday 12-19-2012

45minutee snow shoe

felt good to get out in some fresh powder....steeeep and deeep~

Sunday 12/16/2012

10pm- 8am- 9hrs sleep (woke up at 3am)

8:30am - black coffee

9:15am WORKOUT

12min AMRP
10 push ups unbroken
10 Box j 20"
10 TTB
200m Row
 4 rounds- slow start

rest 8min

12min AMRAP
10 Burpees unbroken
30 Double Unders -broke once
7 rounds + 10 burpees

rest 8min

12min AMRAP
3-4 HSPU 4,3,3,4,3,3,3,3 unbroken
10 cal on AD
  8rds

10:30- POST WOD almond milk + 1 scoop Progenex

45min hike with dogs----

12pm- 1 slice homemade bread with 1 egg + 2 egg whites, FAG yogurt

Saturday 12-15-2012

sleep 11pm-7:45am 8.45 sleep

8am- black coffee

9am- WORKOUT

Followed the BEING wod form 12/13/12 this morning...just needed to sweat.

8 sets of 500m Row @ 85%

1- 1:54 / 2:00 rr
2- 1:55 / 2:00 rr
3- 1:55 / 2:00 rr
4- 1:57.4 / ----rested 5:00
5- 1:56.7 . 2:00 rr
6- 1:58 /2:00 rr
DONE

3pm- WORKOUT

Warm-up- AirDyne + Dynamic

1. Squat Snatch  2,2,2,1,1,1 / 3:00 rest
#95, 105, 105, 115, 125, 135 missed (got under it...but bar was to far forward)

Thursday 12-13-12

Sleep 10pm-6am- 8hrs

6:30am-coaching

11:30am MEAL 1- 4 egg whites + 1 cup yams with butter

1pm WORKOUT

1. Build to 1RM snatch the blocks (knee cap) 115# , missed 125 three times...couldn't pull straight through from the blocks had a pause at mid thigh...couldn't accelerate from that position(FRUSTRATING)

2. Fr Sq @ 22X1; 2/155, 2/165, 2/175/ 2min rest

+
24min
ODD- 10 Wall balls unbroken
EVEN- 6 CTB unbroken

*ctb felt better as time went- more flow

+

AirDyne 15sec @ 100% / 1:15 rest
Highest watts achieved
1. 995w
2. 934w
3. 884w
4. 865w - painful muscles burning
5. 795w - painful muscles burning
6. 835w - painful muscles burning

Tuesday 12-11-2012

Sleep- 10:00pm- 7:00am

Coaching 8am,9am, 10am

11:30am 2 eggs, 2 pc bacon, handfull nuts
 
3pm- Greens Drink w/ almond milk

5:30pm-  WORKOUT

10min AMRAP @ 85%
10 DL #115 Tng unbroken
10 Push ups unbroken
200m Run
completed 5 rds

rest 7 min

10min AMRAP @ 85%
10 PC #75 unbroken
10 R Dips 10, 10, 10, 6-4, 5-2-1-1-1
10 Cals AD
4 Rds + 10pc+10R dips (went to hard on the AD in the first 2 rounds, crashed on the final 2 efforts.)

rest 7 min

10min AMRAP
200m Row 1:55 pace, 2:02pace, 2:07 pace
12 Burpees unbroken
5 Rounds + 50m row

Saturday 12-8-2012

Testers/ Qualifiers for COLD WAR Comp in Northern Utah Jan 5th


Warm up

Helen
400m Run - last 400m slow and hard to breath
21 KBS unbroken fast
12 Pullups unbroken -butterfly rd 1,3

8:18

rest 20min

Annie @ 85% effort
50,40,30,20,10
Double Unders unbroken
Sit ups nbroken

6:37

THURSDAY 12-6-2012

10PM-5AM - sleep 7HRS

5:30am, 6:30am Coaching
8am- 2 ggs , 2 pc bacon, black coffee
9am, 10am- coaching
12pm assessment

6pm Workout

1. Sq Clean off high block 2/125, 2/145, 1/165,1/165
2. Push Press #125 3x3
+
KAREN
150 wall balls for time
35 +15+15+15+15+15+10+10+10++5+10

6:31

Wednesday 12-5-2012

10pm-6am 8 hours- woke up with alarm, tired could have slept more

6:30am Coaching
7:30am Meal 1- 2 eggs, 2 pc bacon
8:00am, 9:00am coaching
11:00am Consult

5:30pm, 6:30pm Coaching


Workout 7:45pm-8:15pm
 Swim 
25yards on the minute for 30min (freestyle)

* first swim workout today, about 20minutes into the workout my eyes were RED and BURNING...so I'm getting some goggles, also need to use my legs more cause my arms were smoked :-) otherwise it was fun...

Tuesday 12-4-2012

Slept 10pm-6am = 8 hours, woke up tired could have slept for 2 more hours!!

6:30am-coaching

8am Meal 1: 2 eggs, 2 pc bacon, 1/2 biscotti, black coffee

9am coaching

10am WORKOUT
Shoulder joints really sore today, they have been for the past week? diet, training? I think I'll cut out gluten/dairy for 2 weeks to see if that helps ;-/

1. Sn Grip DL 3x3 w/ #185
2. Wt Dips 5,5,5 w/ #25
3. Split Jerk 3/105, 3/115, 2/125, 2/135

+

28minutes
8 TnG P Snatch below knee #45- worked on speeding up the middle through the thigh
4 HSPU- all kipping
6 KTE - solid
4 R Dips- Solid

2pm- 2 Slices thin crust pizza w/ meat & a beer


7pm-1 Tomato, slice of thin crust pizza w/meat from lunch & water

Sunday 12-2-2012

 sleep 12pm-9am aaahh! so good 9HRs!!

10am - Meal 1- 2 eggs scrambled with hot sauce + 20 almonds, black coffee
1pm- 2 PB Cookies, black coffee

Workout @ 2:30pm

A. Squat snatch off high blocks; build to a max (video maxes and fails)


B. Front Squat paused @22X1; 3-4 x 3; rest 2 min
155,165,175lbs feeling stronger with tempo
+
EMOM for 22 minutes
Odd - Hang squat snatch 75# x 4 unbrokn
Even - Muscle ups x2- unbroken first 4 sets then 1.1 after that

got tough last 6 min shoulder were smoked!

Meal 3 @ 5pm - Cafe Rio Salad, 2 oz chicken + 2 oz Steak + tsp Guac + small tortia 

Programming 6-9pm

Meal 4 @ 8:30pm  _ 2 oz beef jerky + 20 almonds + apple + 1 oz Chicken + 5 crackers

Saturday 12-1-2012

Sleep 11:30pm-7:15am - 7.5 hours

8:30am- Max Energy, 1 Scoop Whey Isolate with 1/2 cup almond milk & Water

9am Workout
Did some aerobic work while athletes did their testing

Airdyne 40min
10min Zone 1
30sec 90%
30sec 50%
x 20
10min Zone 1

good sweat

11am- Egg sandwich, latte

7pm- 3oz Chicken, 1.5 cups broccolii,  1/2 avacodo, Tomato

9am watched movie and ate
Movie Snack:  2 oz beef jerky, 2 slice swiss, 20 nuts, diet coke