Saturday 11/16/2013

1. Back Squat Cluster 3.3.3 x 3 /2:00
#155,#165,#175 --knees achy today, took awhile to warm up
2. Russian Step Up onto 20" box 3 x 8 each leg /30sec rest bw legs---used #35/h
3. Press x 1  + PP x 3--EMOM 8min starting at 50% building ea minute
#55,65,75,85,95,100,100,100
+
10min @ 85%
200m Run
25m FC w/2pds
5 BJ @ 24"
10 cal AD
--- 3 rounds

rest 5:00

10min @90%
10 cal Row
3 TnG Clean and Jerk #115
4 CTB
5 DB S2OH #35/h
---4 rounds plus 10cal

Friday 11/15/2013

AM
Row 1k @ 80% ---4:04/ 4:03/4:06
rest 2:00
Row 500m@ 90%-- 1:53/1:56/1:58
rest 2:00
Row 250m @80%---.58/.58/.58
rest 2:00
x 3

Wednesday 11/13/2013

A. Muscle snatch; 3,3,3,3; rest 2 min #85

B. Drop snatch; 3,3,3; rest 90 sec #75, #85

C. Emom 10 min

Odd – Segmented Snatch DL @5131 (pause 1” off floor, knee, mid thigh) x 2 -used #125

Even – Hang power snatch x 2 + Hang sntach x 1 #65, #75, #85,#95,#95

+

3 sets:

12 front rack step ups (85#)

Amrap CGBP (70%) #110--10reps each time

12 front rack reverse lunge  (#85)

Max effort FLR on rings 30sec ish

Rest walk 2 min

note: lunges and step ups were TOUGH, weakness for sure need more single leg work

90min later...

PM

2 hour-ish

Jem trail Mt bike ride ---

Monday 11/12/2013

1. Front Squat 5,3,1,1,1 /3:00
#145,165,185,195,205
2. 2 Sq Clean off high blocks emom 8min- building
125, 135,145,155,160,165,170
3. 5 Sq Clean + 5 Pull ups+5 Burpees rest 90sec x 6
.40/.38/.38/.39/.37/.37
+
2 sets @85%
400m Run
10 S2O #95 unbroken
10 CTB 5-5
10 Wall balls unbroken
3:35/3:34

Friday 11/8/2013

Morning session 8am

5 rounds sustainable pace
200ft Sled push-low speed high drag|
Bear Crawl 100ft
20 cal Airdyne
20 cal row

25min to complete

Thursday 11/7/2013

1. Clean Grip Dead Lift - build to a heavy triple in 8 min - NOT a 3RM effort --#175, #195, #215, #225, #245
rest 1 min
2. Squat Clean - build to a heavy single in 8 min - NOT a 1RM effort---#125, 135,145,155,165,175
rest 1 min
3. Squat Clean Thruster x 3 touch and go on the minute for 8 minutes ---used #85
+
3 rds for time
20 Ring Push Ups broken
20 Front Rack Lunges #55
20 Back Ext
finished 12:35
FR lunges were the toughest

Wednesday 11/7/2013

 AM
1000m Row @ 60%
+
5 sets of 1,000m Row @ 90%
90sec rest
4:12.5
4:14.7
4:11.5
4:13.7
4:09

monday 11/4/2013

1A. Shoulder Press 12,10,8,6,4 /60sec 55,65,75/7,75,85/3 --right shoulder pain when engaging
1B. KBS 1.5 pd x 10 /60sec
 +
4 sets:
Split Jerk - 3 reps @ 80% effort; rest 20 sec #145
15 CTB chin ups; rest 4 min (10-5 all sets)
+
3 sets:
AMRAP  HSPU; rest 20 sec---right shoulder painful (7,7,7)
20 GHD Sit Ups; rest 2 min---20,15-5,13-7

Saturday 11/2/2013

Butch Cassidy 10k

first long run in about a year.......
1:04 (10min miles zone 1)
6minutes slower than 2 years ago, but didn't go into it for time

Friday 11/1/2013

warm up 1000m row + TGU x 6

1. DL 10x 2 @ 55% / 30sec rest ---used #185
2. PC TnG 3,3,3,3,3 -building so last 2 sets are tough--#115,125,135,145,155
3. KBS 15 UB x 3 /60sec--1.5pd
+
3 sets @ 90%
12 Push Jerk #95
90sec AD --about 30cal per set
rest 2:00
+
3sets @90%
10 Thrusters #75
90sec Row--about 355-365m per set
2:00 rest

Wedesday 10/30/2013

Had a real busy day Tuesday-- 5:30am start---late finish
body feeling a lil run down, like getting a cold

AM
8k row - every 2k got off completed 7 TTB + built in speed each 2K




this workout felt good, but continured to get stuffed up as the day went. was going to train BUT was not up to snuff,

Monday 10/28/2013

1. Squat Clean from the floor; build to a tough single #145,165,185, 195X
2. Back Squat 155/3, 175/3, 185/3/2:00
+
PC+Front SQuat x 7 #105 all sets
Amrap CTB -11-10-10
rest 3:00
+
3rds @ 80%
200m Run
200m Row
50 DU
--blew out right calf 25 reps into last set of double unders. other wise felt good with it

Saturday 10/26/2013

3 Basketball Games
Played the entire time... 30 minute games (2 x 15:00 blocks)

9:30am
11:45am
1:30pm

Body in DONE!
Just relized Ive been missing the agility piece in my training.....jumping, lateral movement, getting elbowed in the ribs and face....and diving for basketballs.

good times...sore all over

Friday 10/25/2013

A. emom - HPS x1/SnBal x 2- 12mins --used #95

B. SA bent row @30X1; 5-6/arm; rest 1min btw arms x 3 #70

+

for time

3 rounds 80% effort --4:45

30 DU

10 burpees

10 KBS 1pd

rest 2mins

2 rounds 80% effort

5 burpee MU  did CTB instead

5 wall walks

5 TGU 1pd

rest 2mins

3 rounds 80% effort - 4:50

30 DU

10 burpees

10 KBS 1pd

Thursday 10/24/2013

7PM Session

Swim 100m Warm up
+
25m@ 87% rest 15 sec x 26--last 6 were tough but was able to stay strong through stroke
+
no cool down..

Tuesday 10/22/2013

AM
40 minute Arc Trainer Session- Z1

Monday 10/21/2013

Started a mini cleanse

1A. Push Press 4,4,4,4 /90sec
1B. Sn Grip DL 4 x 4 #185 @40x1/90sec

5 rounds @ 85%
5 Hang Power Snatch #65
5 Burpees
10 R Dips

10/18/2013

Drove 7 hours to AZ
Stopped in at OPT for my training session

A. build to a tough single snatch balance in 10mins #115
B. SA bent row @30X1; 6-7/arm; rest 1min btw arms x 3 used #70
+
for time 
Run 800m (did a row) 2:45
rest 2mins 
50 T2B 10,9,11,8,8,5
every time you drop off the bar complete 30 unbroken DU 
6:14
rest 2mins 
Run 800m  (did a row) 2:45

10/16/2013

OC THROW DOWN WOD

14 minute AMRAP
10 Burpee over bar
10 Dead-lifts #110
20 Wall ball shots to 10ft target

5 rds + 3 burpees (203)

breathing was the limiter

Tuesday 10/15/2013

40 min Arc Trainer Zone 1 Session

Monday 10/14/2013

note: back and legs sore & tight today--stuck with warm up mobility shit for a while

1. SQ Clean double off the high blocks-- built to #155 and that was tough enough today (back not feeling optimal)
2. Back Sq 3 x 4 @30X1 #145,155,165---tough sets with back :-/
+
20-15-10
CTB
Wall Ball Shots unbroken
6:16
+
3 rds  @80%
200m Row
30 Double Unders unbroken
20cal AD

felt good to do the last circuit....i was ready for that today, lifting was a fight

Sunday 10/13/2013

Mountain Bike ride on JEM trail (upper and lower)
 2 hour spin with some climbing bursts mostly zone 1
good day

Saturday 10/12/2013

Had some fun with my boys in a local "throw-down" ...

8pm wod
For Time
800m Run
30 Pullups 15,5,5,5
15 Sq Snatch #85--3,2,2,1,1,1,1,1,1,1,1
20 Pullups 6,4,5,5
10 Sq Snatch #85 --singles ----HARD!
10 Pull ups 5,5
400m Run----walked 100m to get my breath then jogged it out

finish time 16:30

REST 3:30

Find Max Power Clean in 5 minutes
125, 175, 185, 195, #200

Friday 10/11/2013

A. emom - HPS x1/SnBal x 2- 10mins

B. SA bent row @30X1; 7-8/arm; rest 1min btw arms x 3

+

for time

Row 700m --2:45

rest 2mins

5, 4, 3, 2, 1 for time ---around 6 minutes

MU --all singles

20# 10' target wall ball

BB front rack 115# walking lunge/leg for reps ---used 95lbs, glutes feel weak

rest 2mins

Row 700m--2:45

Wednesday 10/9/2013

 AM
 35minutee one one with some sprint bursts on ARC trainer

PM

A. build to a tough 5rep TnG PC in 12mins --#155

B1. push press @12X1; 5, 5, 5, 5; rest 90sec --# 95,105,115,115

B2. clean pull 1. 1. 1; rest 10sec/rest 90sec x 4 ---#235

C. Build to a max jerk from blocks ---did a couple sets, back wasn't letting it happen, so tight couldn't drive under bar, no mobility

D. 20 TGU tough weight---used 1pd

Tuesday 10/8/2013

AM-  30 min on ARC Trainer

sore and tired today... felt good to sweat

OPT 5.0 10/6/13

Event 1--Clean & Jerk Max
#165,#175,#185,#195,#205 (missed jerk), #205 (missed jerk)

Event 2-- Standing Triple Jump
22 ft

Event 3- Row Repeats
1:45.4 /1:47.8 ----painful

Event 4-- Unknown (3min amrap of 73% of CJ above up ladder 1-2-3-4-5....+ 3 burpees after every set od clean and jerk)
#143 used
1 CJ
3 burpee
2 CJ
3 Burpee
3 CJ
3 Burpee
4 CJ
3 Burpee
2 CJ out of 5
(4+2)

Event 5
Shot toss- 44ft

Event 6 3k Run
16:11....slow no go

Friday 10/4/13

30sec AD @90%-- watts 311-321
rest walk 30sec
X8
30sec Row@90% ---1:42-45 pace
rest walk 30sec
x6
30sec run @ 3k pace
30sec walk rest
x4

Wednesday 10/2/13

A. emom - TnG PC x 4 - 6mins tough ---145,155,155,155#
B1.15 burpees AFAP; rest 15sec 
B2. 15 kbs 1.5pd; rest 2mins x 3 ---felt good
C. 2min max HSPU - 34" width allowance---- 14-15 reps...hips felt tight through kip, burnt out fast
D. FLR on rings accumulate 4mins 

Tuesday 10/1/13

Zone 1
AirDyne 30minutes

sore and fatigued today

Monday 9/30/2013

1. Squat Clean off high blocks --build to tough single
#145,155,165,175,185,195 (caught it at the bottom...couldn't stand)
2. Back Squat @32X1- 3,2,1 /2:00---#175,185,205
+
2sets
2min wall balls max with #20 to 9ft; 40,40
2min CTB in sets of 3 unbroken; 21, 24
rest 3:00

3rds @80%
20cal AD
10 Burpees
200m Run

Had some "needling done" on my back after my training session by one of the best Jimmy Yuan...discovered my back was indeed "tight"...this needle was bent when he pulled it out.... awesome

Saturday 9/28/2013

Back has still been dysfunctional--- feel better but not normal

MAP

10min @85%----4 rds
20 cal AD
5 PC+ Jerk #95
12 Sit ups

rest 4:00

10min@85%---4 rds
150m Row
3 PS #95
40 Jump ropes (singles) -----back

Thursday 9/26/2013

1. PC build to 3RM TnG--115,135,145,155,165,175--called it ..back was sketchy
2A. PP 10,10,10 #85 /60sec
2B. KBS 10,10,10 #1.5/60sec---had to really focus on locking in spine to swing
3. 4 Jerks every 90sec starting x 6 (did 4) @ 60% 105,115,135,145....last set was not confident, drive was weak and lock outs incomplete...had to press at top.

frustrated with back, but just doing what I can at the moment....hopefully will be good by next weekend:/

TUESDAY 9/24/2013

Coached early AM

1pm- training

1. Sq Clean off high blocks--build to single; ended up building to moderate tough single, lower back is still bugging... #115, #135, #155, #165, #165
2. Back Sq 3 x 3 @ 32X1; #135, #155,#165(with tempo my back was blown up, can't load it right now)

4 sets
90sec wall ball to 9ft--42,42,40,35
90sec 3CTB  unbroken each set--18,18,15,15
rest 3:00

lower back was tight after that...couldn't jump, so just called it for today

Sunday 9/22/2013

MAP--chose movements that I could do...without back pain
10min @85%
20 cal Airdyne
10 TTB unbroken
20 Walking Lunges

3:00 rest

10min @85%
200m Run
10 alt Db Snatches w/ #35
7 Ring Dips

5rounds each set

Saturday 9/21/2013

My lower back has been acting up for the past two days...after swimming was when I felt it...not sure the direct cause. Just super stiff and unstable in the lumbar region.

Today I sucked it up...still feeling pain through hips and spine. No fast movements...so took out the Oly lifting.

1A. Shoulder Press 10/65, 8/75, 6/85, 4/ 95, 2/100 /60sec
1B. DB Torso Row 5 x 10 w/ #50
+
100m Prowler
rest 2:00
5 Rope Climbs
5 Wall walks
5 Rope Climbs
5 Wall Walks
rest 2:00
100m Prowler Push

16:45 minutes including the rest
prowler was tough!!!! did rope climbs cause couldn't kip hard with back for bar muscle ups

Wednesday 9/18/2013--Double

Slept good..much needed

AM-- finshed ES work I missed yesterday

4 sets
1min WB max 29,29,29,29 all unbroken
1min CTB max 18,16,12,12--lost core connection again when breathing was high
rest 3:00
+

200m Row @ 90% x 4 /rest walk 30sec
45s,46s,45s,47s---averaged about 1:52-1:55


PM
Swim 25m x 30 EMOM
this felt easy...breathing is better, core felt tired/weak after lap 25

Later that night in bed I felt like I needed to pop my back (lower thoracic,upper lumbar area)

Tuesday 9/17/2013

Coaches early morning 5:30am-8:30am

tired, knees achy, frustrated with how well im NOT handling stressors.

1. SQ Clean off high blocks; build to tough double #175 (did 2 sets of 2)---super tough today
2. Back Squat 5/175, 4/190, 3/200, 2/205, 1/210--- I know I should be doing more weight if I was feeling optimal, but not in the tank today.
3. Ghd Raises 3 x 10/ 60sec---feels like my Posterior Chain is weak, wanted to add this

called it after lifting....

Monday 16/2013

10 min amrap @85% ---3 rounds
Run 200m 
Row 200m 
AD 20cals 
Rest 4 min
10 min amrap @ 100% (did 90%...didn't notice the 100%)---3 ladders
1 strict chin up 
1 pc and jerk 95# 
3 strict chin ups 
3 pc and jerk 95# 
5 strict chin ups 

5 pc and jerk 95#

Stress today... changes in biz and drama with some athletes.

Dumped one of my best athletes because of attitude... 

Sunday 9/15/2013

today I played outside on my new bike....single speed :-)
the weather was great and it felt good to just be out messing around.

Planning on hitting the MAP work I missed to day on Monday AM

Saturday 9/14/2013

A. emom - snatch balance x 2 - 10mins ---started #95 and work with #115 for the last 5 sets
B. BB bent row @10X1; 4-7/arm rest 90sec x 3-4sets 
+
for time 
20 HSPU 
prowler push 30m hi grip heavy grinder speed 
15 HSPU 
prowler push 30m hi grip heavy grinder speed 
10 HSPU 
prowler push 30m hi grip heavy grinder speed 

5 HSPU

9:56

HSPU felt good, prowler was tough, breathing messed up the hspu for last 15 reps.

Wednesday 9/11/2013

1. Build to a tough 3RM Power Clean--#185
2A. Press 10/55, 8/65,6/75,4/85,95/2 /60sec
2B. KBS 4 x 10 @15.pd /60sec
3. PC+SJ x 5 /90sec rest focus was form over load- 145, 165,165,165,165


+
3sets
20 wall balls to 10ft unbroken
15 Pull ups (10-5, 4-5-3-3, 7-3-3-2)
rest 3:00
---this was really tough today, struggled with CTB

+
12min
min 1- 10 burpees
min 2- 25 DU's
---good breather


PM
swim 25m x 25
mixed up freestyle, combat and breast stroke
felt good with breathing in the pool actually put together combat & breast as a 50m piece

Tuesday 9/10/2013

AM
40 min Airdyne + every 5min 3 Inverts form dead hang

felt good

busy day early am classes...late night coaching, save swim for tomorrow

Monday 9/9/2013

1. Sq Clean off High blocks; build to tough single  #185
2. Back Squat @ 40x0; 8/175, 6/185, 4/200 -3:00 rest

A little sore and tired from comp...hitting the ES work Wednesday

OPERATION IRONWORX COMP

Team of 4 Competition

(Friday)
Event 1:10min CAP
410m Sprint with Rubber Gun
Find 2RM Front Squat

• ran 1:15-20ish 400m
• 195# 2RM in the Grass

(Saturday)
EVENT2: 2 athletes 15min CAP
30 DB Snatch's
heavy ball carry in water, drop at 5ft mark swim to end
10 burpees
swim to ball, retrieve it from bottom of pool
carry to starting line
x2
8:45

EVENT 3: all athletes (4); wearing wt'd vest whole time (30lb)
completed 20 burpee
Helped carry 360lb yoke 50ft
50ft SB Lunge #25 overhead
Gerdy carry 410yards with all SB (walk, run)
50ft SB Lunge #25 overhead
Helped carry 360lb yoke 50ft
completed 20 burpees



FINAL : All athletes (men work in pairs then women)
75 Back Squats (95#)--complete 30
50 Pull ups (completed 30)
25 PP (95#)--completed 15
75 Front Squats (65#) --completed 40
50 Pull ups (completed 30)
25 PP (65#)---completed15
45 OHS (45lb) (made it to 25 OHS)
50 pull ups --DND

Not a good week.....Not feeling good

Sunday/Monday- Lake Powell
Tuesday- Not feeling well

Wednesday 9/4/2013________________________________________
1. Build to a tough single in high box Sq Clean; #175--low energy
2. Back Squat 3 x 5-6@40X1/3:00 --#195 for all sets completed 5 reps all sets

Thursday 9/5/2013__________________________________________

still feeling down
went for a massage

then headed to the gym to do something...

1. Power Clean 5 RM; build in 12min---#165- tough

Hoping tomorrow I feel normal...heading to Camp Williams for a weekend "Team" Competition. Should be fun....if I'm feeling right.

Saturday 8/31/2013

Hot Shots WOD

completed it in teams of 3 (Kelvin, Whit, Me)
we did all the work as individuals just took turns working through each exercise

HOT SHOTS 19
6 rounds
30 air squats 30, 15-15,15-15,15-15,15-15,15-15
19 PC #95---12-7,11-8,11-8, 7-7-5,7-7-5, 19 UB
7 strict pull ups 7,7,4-3,4-3,4-2-1,4-3
400m Run 85%

team finished at 40:00

Friday 8/30/2013

A. emom - snatch balance x 2 - 8mins moderate weight perfect form --used 85lbs
B. DB bent torso row @20X1; 4-6/arm rest 45sec btw arms x 3-4sets --used 70lbs ea hand
+
for time: 
20 wall walks for time 
5:14
--lost control in mideline when trying to put more than 2 together in the last 6-8 reps

Wednesday 8/28/2013

1. Build to 5RM Power Clean in 12minutes
#145, #155, #165 felt strong today...put on 185 for fun hit it 2 x TnG...I want 5 so we shall see~
2A. Press 2-4 @12X1/60sec rest #75/4, #85/4, 90/3, 90/3, 90/3
2B. RDL 3-4@30X1/60sec rest #145/4, 155/4, 175/3, 175/3
3. PC+2SJ x 3 /3:00 #145, 155, #165


pm
make up form yesterday
500m Swim Time Trial
14:01---had to stop after every 25m for a breath or two or three. :-)

Tuesday 8/27/2013

Coached early am classes

45min Airdyne 588 calories ---stopping every 9minutes to do 10 unbroken TTB. 

felt good all the way through.

After 4pm---hit a wall TIRED.
coached night session.
bed early 9:30pm

Monday 8/26/2013

A. squat clean off high blocks - build to tough single #185--had to work hard for it, not at easy as couple weeks ago....
B. back squat @30x1; 2-3; rest 3min x3 #195/3, 205/2, 215/2---felt good with tempo
+ 
4 sets 
3 TGU/arm 1pd 
20 DU UB
12 CTB chin ups UB, UB, 9-3, fell apart 7-3-2 (core disconnected swinging like a fn monkey?)
rest 3mins 

+

Row 40sec 90% effort 
rest walk 1mins x 5 
187m/1:44
189m/1:44
186m/1:45
184m/1:46
176m/1:47-48 ---had nothing 

I knew going into today it would be a battle, stress from thinking about transition/life caught up to me...need to be more resilient with my thoughts by letting them come and go...not come and grind through em...over and over. body responded as expected...achy in joints and sluggish. My goal this week is to rebound and keep my mind in a positive state looking forward...reality is there is nothing negative happening in my life. Its all goooooood.   :)

Saturday 8/24/2013

 Never ending Flight Stimulator Challenge with members....did a shit ton of DU ladder up to  60reps by 5's, including some misses...

 

10 min amrap @85%

FLR on rings 30sec

8 KBS 1.5pd (switched out DU)

10 walking lunges 

Rest 4 min

10 min amrap @85%

AD .2miles 

10 situps 

3 PS/arm 1pd

Felt good with all work....5-6 rounds

butt cheeks were sore sunday from LUNGES! really?? lol

Friday 8/23/2013

A. snatch balance build to a tough single #115 (not feeling it, head wasn't in it)

B. wtd chin up 2-3; rest 2-3mins x 5 (#35/3's)

+

for time: 7:56

FW 1.5pd/hand 50m 

5 wall walks 

3 rope climbs 15' 

5 wall walks 

6 burpee MU --limiter (one at a time 15-30s break between reps, 1 miss)

FW 1.5pd/hand 50m

Thursday 8/22/2013

Swim make up....
EMOM 25m @ 85% x 30

felt good in the pool today

Wednesday 8/21/2013

A. Build to a tough 5rm TnG PC in 12mins #125,#135,#145#155 tough today

B1. Shoulder press @20X1; 6/75, 6/75, 4/85, 4/85, 2/95 ; rest 1min 

B2. KBS 1.5pd; 10; rest 90sec

C. PC x 1/SJx2; rest 3min x 3 #135,#155,#165

D. emom - MU + 5-6 ring dips - 5mins ---DND

Tuesday 8/20/2013

Make up from last Saturday.....
MAP
10 min amrap @85%
FLR on rings 30sec
5 box jump step down 24"
5 clean and jerk TnG 75#
Rest 4 min
10 min amrap @85%
5 T2B unbroken
10 KBS 1pd
10 back extensions
then...
20min AD @ Zone 1 pace

felt good for each 10min set ...between 5-6 rounds a piece

Monday 8/19/2013

1. Sq Clean;Build to tough double off high blocks #135, #155, #165, #175
2. Back Sq @ 30X1; 5x3-4/3:00 #175/4,195/3, 205/3, 205/3, 205/3
+
EMOM 12min
4 Thrusters #95
8 COVP Pull ups
+
3sets
12 Ghd Sit ups
25 Unbroken DU
30sec rest 
 

Friday 8/16/2013

10min AD Warm up

1. SQ Snatch off high blocks; build to max...
#115, #125 (easy), #135 (easy), #140 (caught it but lost it in front.) PR today ...OH position feel stronger.
2. DB bent row 3 x 5-6 /90sec #70
+
Build to a 1RM PS in - 8min ---#130 (lil' off)
+
80% of 1RM PS 2 reps EMOM for 10min ---#105 (felt solid)

Wednesday 8/14/2013

A. RDL @3111; 3-4; rest 2min x 4 moderate --#135
B1. close grip bench press @20X1;8, 6, 4, 2; rest 1min #115,125,135,145
B2. PC TnG 115# x 4-5; rest 90sec ---good
C. PC x 1/PP x 4-5; rest 3min x 3 ---#95,#115, #125
D. FLR on rings accumulate 4mins---good

Tuesday 8/13/2013

AM
coached early morning classes....then
45min Airdyne at z1...good sweat 550 calories

Monday 8/12/2013

1. Sq Clean off high blocks; build to tough single #190 (video below)
2. Back Squat 4 x 4-5 @40X1 /3:00 #155, #175, #185, #185
+
3sets
PC+8 Front Squat; build each set #105, #115, #125
AMRAP CTB (12,10,10)
rest 3:00
+
3 sets
10ft HSPU- broken
75 DU - broken 2-3 times-shoulder on fire
rest 90sec

Friday 8/9/2013

Warm up- AD+ Power Snatch build ups


Isabelle
30 PS @ 95lbs
2:00 flat
cool down 10min AD
heading out to camp for the weekend!

Thursday 8/8/2013

1. Build to a tough Single Snatch Balance #125
2. Wt Chin ups 3/#25, 2/#30, 2/#35, 2/#45, 2/#50 /2:00 rest

ran out of time...had to coach.

Wednesday 8/7/2013

AM
45minute AirDyne
-every 15min 3rds of; 2 MU's + 8 TTB
-felt good, tired on TTB



pm
1. Build to 5RM TnG PC-12min
#105, #125, #145, #165 for 5RM
2A. Shoulder Press 5,4,3,2,1 / 60rr #75,#75, #85, 90---can't press, feel weak here shoulders achy on presses
2B. KBS 1.5pd x 10 /60RR

Tuesday 8/6/2013

VERY tired today (blah) under water feeling...need more quality sleep

1 Hour C Trail Hike easy effort

Monday 8/5/2013

1. Sq Clean off High Blks; build to tough double
got #165...barely-felt off with it
2. BSQ 8/155,6/175,6/185,4/200 @ 30x0/3:00min
felt good
+
3sets
15KBS 1.5pd unbroken
COVP amrap (20,17,15)
3:00 RR

Satuday 8/2/2013

 This workout was prescribed for Friday ...BUT thursday, friday I have been a little stressed with life stuff. Making decisions are key (no matter how big or small). I reminded myself again to Never stop making decisions, it slows forward momentum and  fucks up focus. 

1. Build to max Sq Snatch off High Blocks ---#115, not so confident with the sq snatch :/
2. DB Row 3 x 5-6 @ 30x0; 90sec rest--#70/h
+
Power Snatch build to max- 8min---#135, 5lb PR
rest 2min
Take 80% and Complete 2 PS EMOM-10min ---#110

Wednesday 7/31/2013

1. Dead-Lift; build to tough 3 reps in 5 sets- 10min---#185, #205, #235, #255, #265
2A. Close Grip Bench 6,4,2,6,4,2 /60sec rr ---#105,115,135,115,135,145
2B. KBS 1.5pd x 10 /60sec
3. PC+Press 3 x 3-4 reps /3:00---this was really tough for me. Shoulders felt weak and a sore?
#75,85,85

+
3sets
25 back Ext ( 25, 16-9, 17-8)
rest 30sec
8-10 HSPU (8,8,6-2)
rest 1:00

Tuesday 7/30/2013

45min Zone 1 Mt Bike @ Guacomole Trail
---very tired today just wanted to sleeep, didn't sleep well + getting over head cold still :-/

monday 7/29/2013

1. Sq Clean off high block; build to 2RM --175lbs
2. BSQ 5/155, 3/175, 5/165, 3/185, 5/175
+
3 sets
15 Wall balls with 20# at 10ft target unbroken
COVP amrap chin ups 15,16,11all butterfly

+
90-95%
20sec AD/20sec Rest x 8--90 calories

Sunday 7/28/2013

300FY Challenge against my athletes

208cal

Still feeling congested, so thinking I could actually go harder in future

Saturday 7/27/2013

 Still stuffed up and a little congested--feeling sick, but not dysfunctional

1. Snatch Balance 3,2,1,1 /3:00 #85,#95,#105,#115 ( not confident in movement)
2. Wt Pull ups 3,2,1,1 /3:00 #30,#35,#50,#50
+
25 T2B (15,5,5)
20 PC #135 (1-3 reps per set)
15 Burpee over Box ---hard
10 Rope Climbs 15ft
13:10

Friday 7/26/2013

Came down with a HEAD COLD yesterday.  Mostly sinus and body feeling yucky....

Today I tried to sweat it out

 AirDyne for 50min Zone 1
--felt good at easy pace, when tried to push body rejected it, so kept it smoooth

Wednesday 7/24/2013 Double

pre- CJ work + row sprints 200

1. Snatch Grip DL w/ straps 3,3,3,3 /3:00; used #205  
2. Push Press 3sets of 4reps / 3:00; 
3. Clean + 5 Jerks/ build every minute- 85,105,115,125,135/3jerks

+
EMOM 18min
1 MU + 4-6 dips
8 #20 Wall balls @ 10ft
completed


PM

Swim make up from yesterday
25m on the minute for 25min
completed- felt good

Tuesday 7/23/2013

AM zone 1

1min AD (15-17 cal)
1min Row (2:05 pace)
1min Run (200m run)
1min Skip
1min FLR (30-40sec)
40min total

monday 7/22/2013

warm up- 800m run

1. Sq Clean off high blocks; build to max #175
2. Back Sq@30X1; 3x3-4 reps/3:00-- 175/4, 190/3, 200/3
+
3sets
1 PC+ 6FRQ #135,#145,#155
12-15 CTB, 12-12-12 unbroken
rest 3:00 - ended up taking 5-6min
note: took 45-50 sec for each round

+
40sec @90% Row ---Start at 1:45 pace slowly work up to 1:54pace for the last 4 sets.
20sec Rest
x8
meters per interval: 185m,183,180,179,176,176,174,169

Sunday 7/21/2013

75min Mt Bike Ride

Started off with a climb (or two), heavy breathing but sustainable.

Swoopy down hill and short bursts of climbing...FUN, and HOT as shit!

Satursday 7/20/2013

MAP Session
10min @ 85%
10 ghd sit ups
10 back Ext
12sec Lsit
 6 KBS 1.5
completed 5 rounds

Rest 4 min

10 min amrap @85%
3 HSPU --kipping UB
20 DU 
AD 15cals 
completed 5 rounds

Friday 7/19/2013

A. build to a max power snatch from high blocks --this was hard for me today worked up to #115, missed it twice and when I got it was ugly.
B. DB bent torso row heavy @30X1; 5-6; rest 90sec x 3 ---used #50 db and did a bent 2 DB row, no single arm action, was supposed to be SA
+
12min amrap 90% effort 
2 PC 155# 
2 rope climbs 
5 PC 95# 
2 MU 
row 250m 

completed 3 rounds - after I was done I could have pushed a lil' harder, prob hit 85% until last round.

Wednesday 7/17/2013

1. Build to a tough 5 TnG DL in 10min = #235
2A. Close Grip BP@ 20X1 6 x 3-4reps /45s---#125
2B. PC TnG 6x 3reps/45s ---#135
3. EMOM Push Press tng 3-4 reps for 5min #95
+
EMOM 16min
odd- r dips x 5-7 (completed moslty 7's last 3minutes 6's)
even- KBS 1.5 x 8

Tuesday 7/16/2013

 second day on menstrual-- hungry 

AM
45 min AirDyne zone 1 475calories - did some ring dips between 10min blocks

PM
5K row easy pace finished in 22:10

notes: muscle ups are work right now, not smooth

Monday 7/15/2013

1. SQ Clean off High Blocks; build to tough double- 165 #
2. Back Sq @ 30X0; 5,4,5,4/3:00 rest #165,175,170,180
+
3 sets
5 thrusters #95
amrap covp 18,16,15
rest 3:00
+
Tabata double unders x 8

Sunday 7/14/2013

MAP work

10min @80% completed 3 rds +2Cj
2 Clean and Jerks #155 ---heavy today
2 (3) Muscle ups ---did 2 reps every round, been awhile since doing them
10 Box J 30" ---fine
rest 5-6 min
10min@80% completed 5 rds + FW
25m FW w/2pd
5 Kipping HSPU unbroken
25 DU's
5-6 min rest
10min@80% completed 4 rds
25m Shuttle x 2
10 Kb Snatches w/1.5pd---HEAVY as FCUK
5 Burpee

Saturday 7/13/2013

WU- 1000m Row

+
5 sets
Row 300m @95% / 4:00rr
1:02.3
1:03
1:02.5
1:02
1:01.3

Friday 7/12/2013

Trained at CrossFit Apollo

11am
WU- 1000m Row = Dynamic Stretches

1. BSQ; build to tough double- #125,#145,#155,#175, #185 (raw)
+
3sets
15 WB
15 Burpee
15 Box J 24"
1:00 rest

2:14,2:10,2:18

2pm
Arc Traner - warm up 3min + 4 short sprints

Set 1- stay above 650watt for as long as  possible- 16s :51
rest 5min
Set 2- stay above 650watt for as long as possible- 16s :76

 

Thursday 7/11/2013

am- Urban run with stairs Zone 1-3 for 30 minutes

Expo challenges and workshops all day

Wednesday 7/10/2013

am
30min Airdyne zone 1

1 hour later

60min hike up C trail zone 1

- travel to Vegas for NSCA Convention

Tuesday 7/9/2013

1. max clean off high blocks-- got to #175
2. build to 2RM clean and jerk in 12min-- tough today, tired form yeterday in this movement, got to #145 2RM
3. Heavy DB single arm row 3 x 4-6/60sec used #70
4. Heavy KBS 3 x 21/60sec used 1.5pd unbroken

Monday 7/8/2013

1. Back Sq 5/155, 4/165, 3/175, 3/190, 3/195 --3:00rr
2. EMOM 2 Clean & Jerks @75% 10min clock---used #135
+
5 sets
10 PP #95
amrap ctb pull ups 10,10,10,8,8
2:00 rest
+
5 rds for time
30 DU--broke last 2 sets
8 Burpees non-stop
5:25

SUNDAY 7/7/2013

Hike in ZION
 Angels landing...with some friends

1 hour sustainable pace ...steep climb but breathing was good ---great day to be outside!

Saturday 7/6/2013

A. PC - build to a tough single in 8 min #185

B. PC TnG unbroken - build to a 3RM in MAX 5 sets #165

rest as needed

3 sets of 

1min burpee 19,19,17

1min DU 60,53,38 ( lost breath after burpees in 2&3)

1min COVP chin ups 20,15,15

rest 2mins  

rest as needed

for time:

21, 18, 15, 12, 9, 6; for time 

HR pushups ---broken

situps --unarchored

goblet squat 16kg kb ---did air squats

Friday 7/5/2013

A. Max clean off high blocks #165

B. FS - 80% 1RM - 3 x 3; rest 2 min #165

+

5 sets:

TnG power snatch x 10 tough #85 unbroken

AD sprint 20 sec all out

rest 4 min

Thursday 7/4/2013

A1. PP @ 12X2; 5/75, 3/95, 1/115, 5/85, 3/105, 1/125; rest 1 min (wave load) 

A2. Mixed Grip Chin Ups Wtd @ 21X0; 3-5 x 6; rest 1 min #15/5,20/4,/20/4,20/4,20/3,20/3

B. KBS heavy American x 20; rest 90sec x 4 #1.5 pd

just enough today...sore from last 2 days

Tuesday 7/2/2013

went off 230max (10lbs off best)

A. BS @ 65% 1RM; 5 x 3; rest 1 min #155

B. BS @ 70% 1RM; 4 x 3; rest 2 min #165

C. BS @ 75% 1RM; 3 x 3; rest 3 min # 175

+

40, 30, 20, 10; for time  

unbroken wall balls 14# 10'target 

DU unbroken

8:42

 

low carb last 2 days...dug deep just to keep wall balls UB...transitions long to regain control

MOnday July 1st 2013

 1st day back ...after a month off

 

A. HPC - 3/115,3/135,3/155,3/155; rest 2 min - bar does not drop - knee cap pause

B. emom - PS TnG x 5 - 65% 1RM - 8 mins #85

+

3 sets 

20 DU 

10 burpee 

max rep CTB chin ups 10,8,8

rest 3mins 

Wednesday & Thursday 29/30 Prep

Wed:

skills and practice all movements +

Burpee Muscle ups 3 sets of 4 reps

Rope Climbs x5

Some aer work on back end - AD 30/30 x 8 (felt good)

thurs:

same as WEd, freshen up, keep moving, little run interval session, practice skills, row pacing,

pacing on row + thrusters 4-5+ pull ups 3-5 x 3 sets

lil' sore on the arms and knees.....

Tuesday 5/28/2013

 WU0 Ad- Dynamic Stretching

kipping HSPU practice  few sets of 2-3 then 20 for time (10-3-2-2-3)

+

pistol practice after good warm up ( completed 20-30 reps)

+

A. OHS Complex- 4-5 sets build up to #125 performed 3 reps every set

snatching up #125 takes to much energy, going to clean and then pp behind the head...

+

Row 1 min @ 95%

rest 3 min x 2

300m per set

unusually stiff and sore today

Sunday 5/26/2013

emom: COMPLETED

odd - 5 kipping HSPU

even - 5 T2B

(10min)

 rest as needed

Regional WOD 7 -clean/rope climb wod

Finish time 6:32 (1min better than last 2 previous times)

notes:

rope climbs were better (trying for 3 pulls with diff foot placment)

Sq Cleans  set #1; 2-1-1, then all other sets broke up to singles, felt better control and consistancy with quick single as opposed to holding on to the bar.

Saturday 5/25/2013

AM

70 reps of 100's workout

 

70 Wall Balls 35-15-10-10
70 CTB 8-4 reps altenating depending on feel 

70 pistols (completed 30) around 15minutes in.....

70 DB Snatch (completed 10) for some reason I thought the cap was 15:00...so I just stopped. I feel solid in DB Snatches so I didn't want to hit 70 of those. My goal is to get through pistols this year.

3 hours rest

PM

15,12,9,6

DL - 205# UB, 6-6, 5-4, 3-3

BJ - 24" Unbroken with jump downs

5:21 finish time

Friday 5/24/2013

12 pm

OHS - build to the 3RM like in regionals - missed 125 first attempt fell forward (sit back!) re grouped hit all sets clean up to 140lb after that....

rest 2 min

amrap in 7 min - burpee muscle ups (19 reps) - slow constant pace

feel good about both tests above...just don't have the practice to take a risk on the OHS day 1. Am planning to start @ 125#

rest 15 min

3 min max reps; rest 1 min b/t efforts:

CJ - 80# for 3 min - 30reps

Row Cals for 3 min - 45cal

DU's for 3 min - 185 reps

tired on second peice of training today....

Wednesday 5/22/2013

 AM

 

3 rds for time:

Row 400 m (2:05)

15 HSPU kipping (3-4 sets)

15 T2B UB, UB 10-5

15 KBS - 1.5 pd UNBROKEN


PM
A. clean - build to a max ( #185)

B. clean - 135# cluster - 1.1.1.1; rest 90 sec x 5 (felt solid)

+

for time:

100 wall balls - game pace (around 5 min)

50 T2B (was difficult)

row 800 m

12:24

Tuesday 5/21/2013

comp style warm up...then...

4 sets:

5 TnG DL tough (#225)

10 BJ's - 24" game pace (jumped down)

10 burpees AFAP

rest 90 sec

Rest the rest of the day after this workout

3 rds for time:

Row 400 m (2:05)

15 HSPU kipping (3-4 sets)

15 T2B UB, UB 10-5

15 KBS - 1.5 pd UNBROKEN

Sunday 5/19/2013

Regional Simulation Wods

Am

Workout 6
100 DU - 1:07
50 HSPU - 11:00
40 TTB- fatigued on this more than I thought. 5-3's
30 Fat Bar S2O #100 got 15 reps (broke up into 5, triples then double...)
90 ft Lunge...didnt make the time cap


PM

Workout 7
15ft Climb x 2
100ft Sprint
4 Sq Cleans #135
100ft Sprint

7:21- rope climbs slow....wen out to hot in squat cleans...going to break up.

SAturday 5/18/2014

AM

60 Wall Balls (35-15-10)
60 CTB (8-6 then 5's)
60 Pistols (only did 20...took awhile)
60 Db Snatch (20-20-20)

12:21


PM

15-12-9
Dead Lift #205 (10-5, 4-4-4, 3-3-1-1-1)
Box Jumps 24" (step downs....need to jump down next time)

4:15

Friday 5/17/2013

Friday regional simulation workouts as written

AM

1. Jackie
Row 2:05 pace
Thrusters 35-8-7
Pullups 8-6-6-4-3-3

7:26

2. OHS Complex

Started 125#- power snatched up...
130#- clean and behind head
#135- clean and behind head

just not confident in heavy loads behind neck and OHS.... what to go #155, might be to risky

3. MU +Burpees

16 reps (stopped to fix rings when one slipped - took around 1 minute.)

Wednesday 5/15/2013

A. Burpee muscle ups; amrap in 1 min x4; rest 1 min
4,4,3,3 reps completed
B. OHS; build to a tough triple from the ground in 7 min (90% effort,
jump as you please in weights)
built to #125
+
For time:
50 wall ball 35-15
25 CTB 10-5-5-5
20 pistols DID ASSISTED
50 DB snatch 50# completed

around 12 minutes

Tuesday 5/14/2013

Training

10min Z1 AirDyne
+
30sec @ 85%
30sec @50%
x 20
+
10min Zone 1 AirDyne
+
Kipping HSPU practice 2-3 only, work on speed- max 30 reps
-still need to need more aggressive in the drop and knees coming down further.

+

rope climb tech work- EMOM for 10min- 20ft climb
- practiced ..BIG JUMP...different foot placement on rope AND not pre-pulling with the arms. felt better

monday 5/13/2013

9am OPT
warm up...then worked on KNEE, electrical shock therapy :-) and taping.  Taping lower patella seemed to help.

Burpee Muscle up practice
2-3 reps every 90sec x 3-4 sets
10 reps for time....around 3 minutes - need to lock out dip, burpee muscle up burpee REST...repeat.

pacing will make me or break me on this wod...goal for regional 20+ reps

HSPU practice
3 reps x 4 sets...practiced speed
then.....
25 reps for time; don't remember time...seemed better than last test a few days ago...don't go till failure...tech will determine success.

+

250 Row @ 90%
30 DU UB
20 Db Snatch ...constant mov't
rest 2-3 min
 x 3

felt good with intervals....breathing was good throughout

had no breakfast all morning trained fasted

Saturday 5/11/2013

AM OPT- 9am

Workout 6
100 Double Unders (broken)
50 HSPU (3-6 reps...about 13min on the clock when completed)
40 TTB 10-10-10-10
30 S2O with fat grips #105 (5-5-5-5-5-5)
90ft lunges ....no go with left knee

PM- Workout 7 at 480 w/ amanda goodman

4 rounds
2 15ft Rope climbs
100ft sprint
4 Sq Cleans
100ft sprint.

7:52

ropes were too slow.....need to practice different foot tech, sq cleans felt heavy today.

Friday 5/10/2013

 Thursday...left ceder city at 8pm-arrived in flagstaff 12pm. Left flag at 7:30am...

12pm-  OPT facility

shake out after drive
5 min AD
Dynamic Stretches
Pistol Work
Discussion with James- about left knee

2pm- 480 facility- JACKIE

15min HSPU practice (worked on kip) + Double unders

Warm up for Jackie
150m Row
3-5 Thrusters
2-3 pull ups
rest 90sec x 5 (one too many for me)

Jackie
1k row (pace 2:05-8)
50 Thrusters ( 33-4-4-5-4) tried to move bar afap
30 Pull-ups 10-5-5-3-3-2-2) grip was smoked

7:53


notes: feel like row needs to stay easy...thruster pace might need to slow down with pause at top to breath....this might help pull up time.

Wednesday 5/8/2013

AM- 10am

pistol practice- can do em on the right leg (using plate and box as drills), left knee wont go.

10min AMRAP @ 90-95%
10 PC+Jerk #75
10 CTB
10 Box Jumps 24"(step downs)

4 rounds

Rested 8-10 min

10min AMRAP @ 90-95%
10 DB Snatch #50 unbroken
10 Burpees unbroken
20 DU unbroken

5 rounds

Tuesday 5/7/2013 DOUBLE

Sleep 10pm-3:30am woke up and couldn't get back to sleep
5:30am, 6:30am coaching
11am
Build to 1RM OHS 2,2,2,1,1,1 / 3:00RR
#105,#115, 125...LEFT KNEE!!! no go today...

EMOM for 30 minutes - 1 Burpee Muscle Up no false grip for all reps....
felt fantastic! will move to 1 BMU every 30sec next

(so tired today...took a 90min nap and still felt like crap)

PM 7pm
Not feeling good-tired unmotivated...
Jackie
1K (4:00)
50 Thrusters #45 (25,35,40,47,50)
30 Pull ups (10,5,5,5,5)

7:58--- score and broken sets...reflected SUCK factor....not a good day to test this.

Saturday 5/4/2013 Double

10 AM Session

10min AMRAP
10 HPC #135 (10/5-3-2/5-3-2/5-3-2)
10 TTB (unbroken)
200m Run

4 Rounds completed
running was slow, felt like if I pushed I would have to break up HPC way more.


7PM Session

5 Rounds
20 Back Sq # 95 (20, 15-5, 15-5, 15-5, 15-,5)
10 HSPU (5-3-2/4-3-3/2-2-3-3-/3-2-2-1-1)

19:16
HSPU felt better, my kipping tech felt more effective, drawing my knees down further and getting my hips back more...I hope that is better tech :-/ felt like it.

Friday 5/3/2013 Double

Am Session

Tired this morning even after an off day, couldn't get "Fired up".

1. Sq Clean & Jerk #135,#155,#165,#175, #185 (got the sq clean twice, missed the jerk barely both times super frustrating-thought I was going to hit it today)
2. TGU- #45 (feel like a big puss with this, knees, shoulders don't like it at all.)

+

- 5PM Session- had to drink a lil' coffee to get me going for this workout, just tired today :/  Row felt good, DU were a mess at some points. But got it done.

1K Row (4:05)
50 Unbroken DU
500m Row
100 broken up DU
250m
150 broken up DU

15:33

Do

Wednesday 5/1/2013 DOUBLE

9 AM

Greens+protein shake + BCAA+Glutamine

EMOM for 18 minute
ODD- 2 PC 85% #165
EVEN- 1 rope climb

+
EMOM 14 minute
ODD- Power Snatch 85% #105
EVEN- 2 MU alternating with 3 HSPU

notes: oly lifts felt solid, ropes easy, gymnastic work was harder because I was just sore today.


Meal = 2ggs + 2 oz turkey+ veggies + orange

3 PM

100 Airdyne Calories (267w)
50 Box Jumps 24" (step down)
75 Airdyne Calories (251-288w)
25 Ghd Sit ups (unbroken)
breathing felt good, box jumps were the slowest with step down tech

PWO- Recoverite


Meal =4 oz steak + veggies + 1/2 banana+5 strawberries.
 

Tuesday 4/30/2013

Big work day today...coached all mornig sessions 5:30-9:00 then worked out fasted. HAd clients all afternoon, and jsut didn't feel "good at all" to hit a second workout.

10:30am Training

1. Clean and Jerk; build to a tough single fast #125, #145, #155, #165, #175 (felt easier today coming out of the squat and transitioning to the Jerk.)

2. For Time
35-25-15
CTB ( good)
Ring Dips (tough!, 5s' to singles)
13minute- due to dips

Monday 4/29/2013

AM training 10am

for time
75 Toes to Bar (ended up breaking these up quit a bit, no grip)
75 Burpees (felt solid..slow and steady)
75 Box Jumps step down (felt good with step down)

21:12

definitely didn't feel speedy...just work. 

Sunday 4/28/2013

Travel back home....

7PM- training

1. Build to a max Snatch ( just built to a tough power snatch)85# 105#, 115#, 125#, #125
125# was tough hit it twice....

2. 30 Sq Clean for time #135 - 7:23
legs tired, just hit it at moderate intensity

Ragnar Trail Series 2013 Saturday 4/27/2013

12AM- Run #2 - 3.8 miles (Zone 1-2 effort). Ups and Downs, single track running

3:30-6:30AM: sleeping

9AM- Run #3- 3.9 miles (80% effort)

Slept, ate and hydrated....

Friday 4/26/2013 - Double

AM- 8am

Protein Shake + Greens + BCAA+ Glutamine

Warm up- Row/Airdyne interval 5 minutes

For time
3 rds
350m Row 1:52-54
15 Ghd Sit ups unbroken
30 Double unders

6:20

10am Travel to Zion for with the Ragnar Trail Series Team

1pm- Set up camp on East Rim

PM
2pm-Trail Run 3.9 miles with hills and sand 85% aerobic Effort (40 minutes)
*felt a little depleted in the climb

 

Thursday 4/25/2013

PM Training

practiced Bar Muscle ups...got em'

16min
ODD- 5 PS 60% 75#
EVEN- 1 rope climb 20ft
+
16min
ODD- 2 PS 85% 95#
EVEN- 3 strict pull ups





felt good with all the work....glad to get the bar muscle up today, check off the list. Still need to figure out how to get my knees to love pistols :-)

Wednesday 4/24/2013

AM

1. Sq Clean and JErk - build to a tough single fast #175
+
20 Parallete HSPU ...singles and doubles
40 TTB
40 Hand Release push ups
* this was a tough one today...fatigue in all sections came quickly










PM

JACKIE
1k row
50 thruster #35 (40-10)
30 pull ups (20-5-5)
7:19 PR!

felt good all the way through...was able to hold pace without a big fight to breath.

Monday 4/22/2013

Sunday - I was very sore (calves) and fatigued.  Took a walk with the dogs in was a gorgeous day...and finished up a project for school.

AM- 10:30 (i crippled myself...calves are still jacked, did some active release on feet, gave me some reflief)

1. Build to a max Power Clean & Jerk #135, #155, #165, #175, #185 (missed 3 times, no go today)
2. Dead-lift 50 reps for time #185; completed in 3:21

Saturday 4/20/2013- DOUBLE

 Woke up and calves are torn up!
 Replaced 3 rds of Cj's x 7 #135 + 50 DU's for the Dead-lift +HSPU workout i didn't due last week, due to adventure race.

am- protein shake +BCAA's

AM- 10am

800m Run (4:12)
30 DL #185 (10-5-5-5-5)
30 HSPU (6,3,2,2,2,2,2,2,2,2,2,1,1,1)
12+ minutes...forgot to look at clock, need to build more confidence with hspu...and not approach it as a fail.

(2 meals btw wods)

PM- 6pm

10 rds for time
10 CTB 10,6-4,6-4,6-4,6-4,6-4,6-4,5-5,5-3-2,5-3-2
10 OHS unbroken

16:05... felt good as I got into round 4 found a pace, then got tough at set 8, need to stay strong to finish. After I was done I relied double training days are getting easier.

Friday 4/19/2013 Double

AM- 10am
1. Sq Clean x 1 / Hang Sq Clean x 1 / Front Sq x 3; rest 2:00 x 5
95,115,125,135,135#

2. Push Press x 5 / Push Jerk x 3 / Split Jerk x 1; rest 2:00 x 5
85,95,105,115,115#

3. Heavy TGU- build to 3/side #30/3 side, #40/3 side
* left arm was hard to keep stable on last set of 3 with 40lb

4. 30 muscle ups for time (30 double unders on the top of each minute)
3-2's first 12 reps..then all singles, lost a couple minutes doing just du's.

29:57 finish ( almost 900 double unders.... )  

PM- 5pm

warm up: 500m row + dynamic str+ 30sec row sprints x 6/ 30sec rest

500m Row (1:52-54)
50 Burpees 40-10 (slow a steady)
500m Row (2:02-04)

8:15 finish

Wednesday 4/17/2013 DOUBLE

AM- 10am
warm up- 5min AD + dyn

24min
ODD- 5 PC @ 65% 1RM (#125)
EVEN- 3 L Pull ups

Tng every other minute on PC
Couldn't keep legs up for all sets, had to reset legs before each rep

PM 5pm

7min AMRAP.
750m Row - buy in....(3:05)

7 Power Snatchs #95
7 Burpee Box Jump 24"
2 rounds + 2 snatches

Tuesday 4/16/2013

AM

1. Sq Clean and Jerk; build to a tough single fast #135, #145, #155, #165
+
10min AMRAP
10 CTB
3 Parrellet HSPU (kipping, no deficit)

5 rounds + 10CTB+1 HSPU

HSPU off the parrellettes were tough to string together.

Saturday 4/13/2013 AXS MOAB

7:30 am Start

41 mile Mt Bike ride with 4,500ft of climbing;5 hours  (painful)
(transition to Rapple)
Hike to Rapple 160ft; 45minutes +
(transition back on Bike)
6-7 mile Bike to Run 45minutes+
(Transition to Run)
8 mile run + canyoneering; 1:30 minutes
(transition to Kayak)
9 mile kayak down Colorado river; 1:35 minutes

finish time 5:45pm

SO AWESOME and FUN!! Just knowing you can push your body to limits outside of the gym makes it sooooo worth it.... can't wait till next year

Friday 4/12/2013

Friday 10am

1. Build to a Max Sq Snatch #125
2. 20 reps for time Sq Snatch #105...completed 7:46; missed 4 reps mostly cause of technique
(saw that is was for 30 reps after I was done)
+
3 rounds for time
25 calories AD
21 KBS 1.5 (15-6,15-6,21)
12 CTB pull ups (6-6,6-6,8-4)

10:21

Wednesday 4/10/2013 Double

AM- 10:30

warm up- AD-Dyn Stretch

1. Sq Clean; build to max #135,#155,#165,#175 (that was tough...called it)
2. Fr Sq 3x3; 145,155,165/3min rest
3. Split Jerk; Build to max- knees not feeeling it - really achy...(hit a few at #155)
4. TGU 5 ea/h #20- feeling tired

PWO- hamburger patty, 1 slice grian bread, 10 asparagus spears

PM- 4:30pm

2k Row (2:10 pace)
50 TTB (10-10-10-5-5-5)
1k Row (2:10-08 pace)
50 Box J 24" (step down)
500m Row (2:03 pace)
50 Ghd Sit ups (15-10-then broken into chunks)

29:37

Tuesday 4/9/2013

Was supposed to start Wednesday with training, but I will be adventure racing Saturday and traveling/recovering.

AM
1. wt chin up 2-3x4; rest 2min #25,#25,#30,#30 all 3 reps..
+
EMOM for 20min:
ODD- 2 PC @ 75% 1RM #155
EVEN- 2MU's (alternated false and no false grip)

felt good..shoulders tired..hit single for last couple minutes in muscle ups

PM- (did not do)DND
5 rounds for time
2 rope climbs
10 Bsq #155
Run 400m

Sunday 4/7/2013

Final Attempt 13.5
pre workout mix
12pm

15 thrusters
10-5 CTB
12-3 thursters
6-4-3-2 (2:40 done..right on pace)
6-3-2-4 (don't remember last 4 thrusters, hit a WALL) (3:37 done)
1-1-1-1X missed chest on 4

78 painful reps

Friday 4/5/2013

Attempt # 2 with 13.5
pre workout mix
1pm

15 thrusters
9-3-3 CTB
11-4 thrusters
4-3-3-3-2 CTB
9-3-3 thrusters

75reps

need less sets in CTB

Wednesday 4/3/2013

AM- rested

6:00 PM- Open 13.5 Release

4min+ Fran (90reps to continue0
15 Thrusters #65
15 CTB

1st attempt
72 reps

15 thrusters
15 CTB
8-4-3
4-3-2-2-2-2
5-3-2-2

felt mentally weak, couldn't stay in the SUCK, felt out of practice with it

Tueday 4/2/2013

Sore from Monday's  work

5:30am, 6:30am, 9am Coaching

Did not train...

AM work prescribed

3 sets
PPX10 you choose
row 90sec@ best 2kpace
rest 90sec
+
3sets
DL TnG x 10 you choose
AD 90sec @ 80%
rest 90sec
+
FLR on floor- accumulate 5min

PM- off

Monday April 1st

 Energy low today

1. Back Squat @ 20X1;3/165, 3/185, 1/205, 1/215
felt heavy today
2. Bench Press @ 30X0;3/115,3/125,3/125-rest 2min
felt heavy today
3. CTB chinups amrap x 3- 15,12,12
4. 30 TGU- for time20kgalt/rep...did not do

PM
10min Max ADcalories...did not do 

Saturday 3/30/2012

12:30pm

Attempt 2- 13.4

Clean & Jerk 3/6/5-4/3-3-3-2-2-2/3-2-3-2-2-1-1-1/3-1
T2B 3/6/5-4/4-4-4/4-3-3-3-2/

94 reps

better control through 12's didn't start feeling the push till 15's
after I was done I felt I did I everything I could....this should have been my first attempt score...should have gone for more reps on Sunday, but chose to rest instead.

NOTE:

Sunday-- mentally breaking down, let other distraction get in my head.

Q's? Why do people show up in my life that challenge "self", meaning who I am, what I'm about and my integrity? Does it mean I still have more searching to do inside? My reasons for doing what I do...are that the right reasons?

I'm challenged most often in my business; lack of self esteem? believing in myself and feeling content with ME. The idea of myself sometimes isn't a positive reflection...I'm looking at a scared, defensive, pissed off girl...where is that coming from?

Maybe the only way to really let go of false perception of self is to own up to who I am now.  The gifts God gave me are powerful when I own up to them. Confident that I am on the right path and where I need to be right now.... so I can see my weaknesses.  I need growth from these insecurities to move forward.  and I wont move forward until i embrass who I am and give the effort to expect more from Robin Lyons and become everything I am capable of.... fuck fighting in small battles that don't bring me and the rest of those around me UP.  Life is about impacting others either positivly or negativily..how do I want to impact my clietnts, athletes and friends.

 I am the master of my fate; I am the captain of my soul.

Friday 3/29/2013

pre game prep

10min warm up + dynamic mobility
+
Build to tough PC
+
3-6 Power Cleans #95
3-6 T2B
rest 30-90sec
 x 5

worked on PC catch and jerk tech....got HR up a little to feel flow and control that I want Saturday.

Wednesday 3/27/2013

6PM- 13.4

7 minute AMRAP
3-6-9-12-15-18-21....
Clean and Jerk #95
T2B

84 reps
felt no flow through the entire workout with the CJ's...broke up work way too much.

Tuesday 3/26/2013

 AM- Airdyne 20min zone 1

 PM - 5pm

warm up Airdyne + row

1. Squat Snatch/ Snatch balance tech work (on the minute 8-12 minutes @ 50-70% 1RM for 2-3 reps)

2. Thruster / T2B  combo practice - 10min
#65 thrusters 3-5 reps + 3-5 T2B x 4-5 sets / 60-90sec rest bwt sets

+
5 TnG Power Clean moderate load #105
row 90 seconds @ 85% - held 1:55-1:58 pace felt like 90%+ when done.
rest 2min
x 3

Sore and tired, lower back acting up... called it.....
didn't do ....

5 TnG Cleans moderate load
AD 90sec @ 85%
rest 2min
x3 

Sunday 3/24/2013

Break fast- 10:30am
1/4 cup gluten free oats + 1/2 scoop protein
2 eggs (didn't finish)
black coffee

+

12:30pm - pre workout mix
+

13.3- 1:30pm

12min amrap
150 WB (finished 6:35)
90 DU (8:39)
30 MU (10 muscle ups....false grip, singles, breaks 5-20 sec...

250 reps...2 more than last year.

Saturday 3/23/2013

AM

5 min AD @ 1
+
10sec hard
50sec easy
+
30sec aerobic good output
walk rest off bike 30sec x 10
+
5min z1


PM- 1pm
25 minute general prep as if you are doing the workout 
 airdyne + dynamic+mobility
15 min specific prep on the movements, reps,etc..
5 rounds of..
10 WB
30 DU
1-2 MU
rest 2:00

3min easy spin on AD + Stretch

felt good...practiced false grip muscle up strategy for tomorrow...gonna roll with it

Thursday 2/21/2013

Breakfast

none ...blacks coffee
took longer than expected (meant to do the wod at 9:30am)
grabed a Nutri bar and nuts at the gas station....was feeling low fuel after warm up @ 11am.

11:30am
13.3
12 minute amrap
150 Wallball shots
90 Double unders
30 Muscle ups

had 3minutes after double unders, no false grip technique for all reps, 3,1, (1 miss), 1(miss),(miss), gased after putting THREE together in swing tech...probably a combination of fuel and conditioning for mu's
245 reps...know I can get more....I rest almost 90sec....

Tuesday 3/19/2013

 Training
AM

row 30 sec @ 90%

walk rest 20 sec

AD 30 sec @ 90%

walk rest 20 sec

amrap DU's in 30 sec

walk 20 sec rest

x 12

+

 

PM 

MU work / pistol work

Sunday 3/17/2013

Re-Due 13.2

11:30am

10min AMRAP
5 PP
10 DL #75
15 Box Jumps 20" (step ups and downs)

completed 10 rds + 6 reps = 306

Friday 3/15/2013

Training AM

15min warm up
+
10sets or rowing
20sec AirDyne @ 90%
40sec rest walk off rower
+
13.2 practice

1rd with step downs @ 100% for time 47sec

2rds @90%; 53sec
3 pp
5 dl
7 bj

rest 5min

repeat


PM

7pm - tried for a redue....blast the first 3 rds too fast and stopped at round 5

later Saturday found out I could step up and down...

Wednesday 13.2 WOD 3/13/2013

13.2

10minute amrap
5 Push Press #75
10 DL #75
15 Box Jump 20"

260...with box jumps, bar was to far from box in transition bt exercises...need to tighten it up

Tuesday 3/12/2013

Training

1. Sq Snatch / Snatch Balance tech work 50-70%; 8-12 minutes 2-3 reps #65-75
2. Front Sq/ Thruster / Pistol practice
+
5 Tng Pull movements
PC #95 + 90sec AD @ 85% /2:00 rest
PS #75 + 90sec AD @ 85% /2:00 rest
DL #175 90sec AD @ 85% /2:00 rest
+
5 TnG Squat Movments
Squat Clean #115 (heavy) Row@ 85% /2:00rest
OHS #85 Row @85% /2:00rest
Back Squat #135 Row @ 85% /2:00 rest ( sore knees)

Monday 3/11/13

Training


AM- MAP work felt good
3 min AD @ Z1
+
AD 20sec @ 90% aer
40sec walk rest x 20
+
AD 3min @ Z1

PM - MAP work felt sluggish...tired
Row 1K Easy
+
Row sec @ 1:45/500m (1:45-47)
rest 30sec x 20
(couldn't hold intensity, so so cut back on volume....coached advised on MAP work to decrease intensity if needed, BUT KEEP volume )

Sunday 3/10/2013

Attempt # 2

Breakfast- 1/4 gluten free oats + 1 egg + pre workout mix

13.1
40 burpees (3:00) unbroken
30 #45 Snatches
30  Burpees Unbroken
30 #75 Snatches
20 Burpees
30 #100 Snatches (24 reps)
10 Burpees
AMRAP #120 Snatches

Completed 174 reps

Friday 8/2013

Prep Workout 5:30pm

15min Warm up
+
20sec Row@90%
rest 40sec off rower x 10
+
amrap DU's in 20 sec
rest 40sec x5
+
PS TnG Work- #75 x 5; rest 30sec, 3-5 burpees; rest 30sec x 6

practiced burpee tempo and pace for attempt #2 Sunday

Thursday 3/7/2012

Sleep 11pm -5am

Coached 5am, 6am, 9am

8AM easy Airdyne 15 minutes

2:30pm- walked the dogs 1 hour

Coached 4:30pm,5:30pm

Ice Bath 15 min
Hot Shower 10 min

8pm Dinner - Sweet potato fries + 3oz Steak

Wednesday 3/6/2013 OPENS 13.1 RELEASE

Sleep 9:30pm- 7:30am- light sleep

6pm 13.1
40 burpees
30 snatches #45
30 burpees
30 snatches #75
20 burpees
30 snatches #100
10 burpees
AMRAP snatches #120

first attempt 165...went out too hot and couldn't regain control.

Tuesday 3/5/2013

Sleep 10pm- 7:30am

AM- Black Coffee, Pro shake
9am Coaching

WORKOUT @ 10
1. Sq Snatch/balance tech work (on the minute for 8-12minutes)
used 65-75lbs
+
5 tng pull movement
power clean #95, power snatch #85, Deadlift #185
90sec Airdyne @ 85%
rest 2:00

+
5 tng Sq movement
#115 Sq Clean, #95 Thruster, #135 Back Sq
90sec Row @ 85%
rest 2:00

Squat movement felt tougher today, beathing higher, knees sore at back squat.
otherwise all was good

Sunday 3/3/2013

Sleep 11pm- 8am - not a deep sleep

Pre- Workout mix (lean rev)
9am Workout
1. HSPU 4 every minute for 10min- took awhile to warm up shoulders, ended up doing 3 for the last 4minutes
2A. Push Press 3x3; 2min rest
2B. KB Russian Swing 3x15; 2pood /2:00 rest
+
15-12-9
Hang Power Clean #115 (15, 6-4-2, 5-4)
Airdyne Calories ( avg watts- 474w, 364w, 450-80w)
3:24 

Satursday 3/2/2013

Sleep 11:30pm- 7:45

9am Coaching

WORKOUT 10am 
1. Thrusters 3,2,1 / 2min  #115, #125, #135 (shoulders sore, didn't warm up enough)
2. Sq Snatch 1,1,1 / 2min #110,115, 115 / 2min
3. CTB Unbroken for time 3 x 15 / 2min (24sec each for all)
+
20-15-10-5
Wall Ball Shots
Hand release burpees

5:01
note: unbroken burpees and wall balls, no breaks just moving.

 

Friday 3/1/2013

 Sleep 10pm - 7:30am

black coffee

9am WORKOUT
45 min zone 1
Airdyne
Rowing
Airdyne
Skipping, lunges, pistols

Admin-  2-3 hours

Work Meeting 12pm
Small Salad + egg+ turkey+ 1/2 sandwich + coffee

4pm Snack Hamburger patty
4:30pm Coaching

7:30pm- CAfe Rio Salad _ Steak + Chicken + 1/2 cup rice + 1/2 tortia
1 cup geleto

Thursday 2/18/2013

Sleep 12am -  7:30am

Coaching 9am
11:30am - 12:45pm Out Door Series Workshop presentation- "Program Design for the Out door Athlete" - went well

1pm LUNCH- Gumbo Sausage Soup 1 cup + 1slice Sourdough + Turkey + veggies

Coaching- 3pm, 4pm

WORKOUT 5:30pm
Warm up; Airdyne 10min + short row intervals 80% x 2-3

2K Row for time
7:52.6
beat my old 2K row by 12sec! 
notes: help 1:53 pace first 500m, 1:55-57 500m, 1:58-2:00 500m, 152-55 500m
breathing was good, able to maintain strong pull through fatigue, after row workut sitting up for 1 minute then walking...no crash to the floor like past 2K efforts.

7:00pm- Hamburger Patty + baked Yam
8pm- basketball game (couple handfuls of popcorn + diet coke)
 

Tuesday 2/26/2013

Sleep 10pm - 7:30pm

8:30am - Meal 1 Upon Rising + Green Mix + 1/2 scoop Protein + black coffee
9am Coaching
Snack- 1/2 Pumpkin + slivered almonds+ 1/2 scoop protein
11:30am SNOW SHOE
90minutes zone 1

2pm LUNCH- 1 cup chicken soup + 1/2 sandwhich + turkey+tomoato +lettuce

 3pm. 4:30pm Coaching

(Pre workout mix)
5:30pm WORKOUT
12.2 OPEN WOD; 10minute Amrap
Snatch #45 x 30 (15-15)
Snatch #75 x 30 (10-5-5-5-5)
Snatch # 100 x 30 (1-2 reps p/set till 30)
Snatch #120 x 30 (1-1-1-1)
Completed 94 reps

felt good with the whole workout...energy good.

Monday 2/25/2012

Sleep 11pm-7:30am

8:30 - black coffee + 1/2 avocado + 1 egg+ 6 almonds

9am coaching

WORKOUT @10:30am

20min amrap
20 thrusters
20 pull ups
20 burpees
3rds + 9 thrusters
 
19rep  less than last time I did this workout (thrusters felt heavier today and burpees were hard - both shouldn't be at this point) going to rack it up to dehydration and maybe review AM/PM calories over the last 24 hours.

12:00pm LUNCH
Small salad with turkey + bacon+ egg and cup of broccolli soup

ADMIN work- 1-4pm

3:00pm AFTERNOON MEAL #2
Salad + Chicken + Guac + 1/2 tortia+ 1/2 cup rice

Coaching 4:30pm

8pm Dinner:   4oz chicken + pumpkin with almonds+ 1/2 scoop protein powder  

   




 

Saturday 2/25/2013

Sleep 10pm- 7:30am

WORKOUT @ 9am

1.Hang Sq Clean Thruster; 3 reps on the min for 14 min- 50-60% 1RM
Used #85

2. Hang SQ Snatch; 3 reps on the min for 14min 50-60% 1RM
Used #75

3. Push Press; build to 1RM #145 ,missed 150

+
3 Rounds for time
25 Kbs #1.5 (25, 15-10, 15-10)
75 Double Unders ; sets of 25-40
6:46

Friday 2/12/2013

Sleep 10pm - 8am- straight through 

Black Coffee
Coaching 9am
BREAKFAST @ 10:30am- 2 eggs + 2 pc bacon

WORKOUT @ 1pm
1. Power Clean 1/ 165#, 1/175#, 1/185#
2. Dead-Lifts 2/ 235#, 2/255#, 2/275#
+
10,8,6,4,2
Power Clean 83% of heaviest single above ( #155)
HSPU 5-2-2-1/ 3-2-2-1/3-2-1/2-1-1/2
finished 10:02

Coached 3pm, 4pm
LUNCH - 1/2 Lettuce wrap from Jimmy Johns (turkey, avocado, veggies)

DINNER 7pm- Cabbage Soup with Elk
1 cup ice cream