Sunday February 26, 2012

AM

Run 30 sec @ 90% 

walk 20 sec brisk @ 50% x 15

Afternoon

OPEN WOD v.2

(goal is 125+)

Results:

AM - Completed.  Breathing felt good, kept forward lean and didnt feel the running in the quads as much

PM

Kept a steady pace out of the start and maintained a 19-20 burpee per min throughout for the first three min, second 5 min slowed slightly by taking an extra breath in between reps, then tried to turn it on for the last minute.  

Finished with 124 burpees.

Saturday February 25, 2012

Off

Friday February 24, 2012

A. hang power clean - build to a 1RM - video

+

4 sets:

5 TnG hang power clean

run 200 m @ 95%

rest 5 min

PM

as many rounds in 7 min:

2 Muscle Ups

10 double unders

5 box jumps - 36" - step down

(work on MU turnover)

Results:

Wasnt feeling the hanging power clean.  225 felt heavy and 275 failed

used 185 for TnG PC & 200m sprint.

PM amrap lost count of rounds but was able to keep a consistent pace through the entire 7 min taking only 2 breaths before the MU

Thursday February 23, 2012

Open Workout 12.1

7 minutes AMRAP Burpees

Result:

115

Came out to strong out of the gate.  27 min 1, 25 min 2, the got 18 more within the next minute and a half to leave me with 70 at 3:30.  I was to exhausted to catch up after that.
Will attempt again on Sunday evening

Wednesday February 22, 2012

Off

Tuesday February 21, 2012

Run 1 mile @ 90%

rest 4 min

Run 800 m @ 90%

rest 3 min

Run 400 m @ 90%

rest 2 min

Run 800 m @ 90%

rest 1 min

Run 1 mile @ 90%

Noon

A. Clean Grip DeadLift - work up to a tough single - go for 1RM if feeling it

PM

as many rounds in 15 min:

10 wall balls

3 muscle ups

15 double unders

Results

AM

Run felt great.  Finished the WOD in 32:30, subtract out the 10 min of rest so 22:30

Noon

After a weekend of hip thrusting kettlebells I was feeling the PR and came up with 465.  Felt like I could have gone a little heavier but I didnt want to swim to far in uncharted waters

PM

Lost track of round count.  It was either 10 rounds and change, or 11 rounds in change.  I was able to keep a steady breathing pace throughout the WOD.  The MU was the only aspect that gave me issues.  In a fatigued state I couldn't get the turnover with the MU.  

Monday February 20, 2012

A. Front Squat - build to a tough triple fast

B. Hang Squat CLean - 3 every minute for 5 min - add per minute - work on speed out of bottom

C. ring HSPU practice - 7 min

Results:

FS - 3 @ 135, 3 @ 185, 2 @ 225, 2 @ 275, 1 @ 315, 3 @ 365

HSC - 185, 205, 225, 245, 255

Ring HSPU - Did MU & Piked into HSPU position did 4 x 10 working on leg technique

Sunday February 19, 2012

RKC

Saturday February 18, 2012

RKC

Friday February 17, 2012

RKC

Thursday February 16, 2012

Off

Wednesday February 15, 2012

AM

Run 400 m @ 90%

AMRAP Chin Ups

rest 3 min x 4

Noon

A. back squat - 5,4,3,2,1; rest 5 min

PM

as many rounds in 12 min:

10 box jumps - 24"

10 KBS - 2pd

10 wall balls

10 hand release push ups

Results:

AM

30, 26, 20, 16

Noon

5,4,3,2,1

315, 365, 405, 425, 435

PM

8 rounds 4 box jumps

Tuesday February 14, 2012

Off

Monday February 13, 2012

AM

30 sec airdyne @ 90%

30 sec airdyne @ 50% x 20

Noon

A. Squat Snatch - build to a 3RM - no more than 5 sec b/t reps; as mush rest as needed b/t sets

PM

15,12,9 rep rds for time:

KBS - 2pd

Thruster - 135#

CTB chin ups

Results:

AM

Airdyne - Felt good.  Its an old bike so theres no gauges to express caloric expenditure.  It makes it tough to tell effort level.  After the 30/30 Airdyne I did 8 rounds of 30/30 DU because I felt that I needed to work on DU in a fatigued state.  I was able to get 50 rotations per 30 seconds with a #2 RX rope.

Noon

I miss read the Workout RX and did Snatch Balance instead of Squat Snatch.  

3RM @ 225#

PM

5:41

I got the first round of 15 unbroken with all three modalities, then KBS unbroken, 12 thrusters broken up into 6 & 6, all Pull ups unbroken, 9 KBS unbroken, then 4 x 3 thrusters with 9 pull ups UB.

Sunday February 12, 2012

Off

Saturday February 11, 2012

Off

Friday February 10, 2012

AM

Sand bag run 200 m - 90#

rest of 2 min interval perform AMRAP DU's

rest 2 min x 5

Noon

A. EMOM 3 clean and jerk @ 205# for 12 min

PM

5 rds for time:

15 box jumps -24"

10 wall walks

5 L pull ups

Results:

AM

Didnt have a sandbag so I loaded up a bar to 95#s and ran with it.  On the first run I got a little to close to a tree and the end of the bar hit causing me to spin 360 but I was able to keep my footing and stay in stride.  Each 200m run took about 50 seconds leaving 70 seconds to DU in.  My ability to DU when fatigued is poor.  I can get 10-20 rotations before I hit my shoes and mess up.  

Noon:

Video to come - Completed all 12 rounds of 205 C&J

PM:

Partial Video to Come - 16:01, the Bloggie ran out of juice.  I guess I just took to long to finish the WOD.  The Wall Walks absolutely destroyed me from round 2 on.  I finally feel like I can get a better rhythm with box jumps to the extent that I can get 20-25 in stride unbroken.  The L pull ups were pretty easy.

Thursday February 9, 2012

Off

Wednesday February 8, 2012

AM

as many reps/rds in 7 min:

10 thrusters - 75#

5 burpees

PM

Prowler push for time - 100 m - 180#

rest 5 min

20 sets of 5 unbroken CTB chin ups for time - cannot do more than 5 reps at a time

rest 5 min

3 min max cals on Airdyne

Results
AM:
9 rounds 1 burpee

PM:
Prowler Push 45 seconds
7:03 pull ups
Airdyne's cal counter is broken

Tuesday February 7, 2012

AM

Power Clean - build to a 1RM in 6 min

rest 2 min

AMRAP 90% of part 1 in 6 min

PM

for time:

Row 250 m

15 KBS - 2pd

25 burpees

15 KBS

Row 250 m

Results:
AM
PC 275
AMRAP 245 14 times in 6min

PM
3:41

Monday February 6, 2012

for time:
Row 2K 
max DU's in 10 min


Results:
Rowed  2k in 7:06.  Got 152 DU with the remaining 10 min

Sunday February 5, 2012

Off

Saturday February 4, 2012

AM
Run 10 min @ Z1
10 min @ 95% effort high pace
Run 10 min @ Z1

Noon - CF 480
A. Clean and Jerk - build to a tough single
B. Clean and Jerk  - amrap in 6 min of 90% of part A

PM
for time:
Row 2K 
max DU's in 10 min


Results
AM
Run felt good.  Felt my quads a little more than I think I should have but in all, breathing was good and I feel like I covered some good distance


Noon
Built up to 365 Front Squat to warm up.  Then to a 275 squat Clean & Jerk
90% roughly 245, 7 reps within 6 min of Squat Clean & Jerk


PM
On a flight, DNS

Friday February 3, 2012

Off

Thursday February 2, 2012

AM
Run 30 min
(5 in easy then 30/30 for 20 min - 30 @ 90%, 30 @ 50%, then 5 min easy)

Noon - CF 480
A. Clean Grip DL - build to a 3RM

PM
21,15,9 rep rounds for time:
SDLHP - 95#
box Jumps - 24"
KBS - 1.5 pd
burpees


Results:
AM
Felt the 30/30s in the quads a little more that I think I should have.  Looking to tweak my run posture and have a little more forward lean


Noon
135 @ 3, 185 @ 3, 225 @ 3, 275 @ 3, 315 @ 2, 365 @ 1, 405 @ 3


PM
Video to come

Wednesday February 1, 2012

Off