Wednesday, March 28, 2012

Thursday March 29, 2012

Run 60 min @ 70% max HR
(vary terrain)

Wednesday March 8, 2012

100 TGU for time - 1.5 pd

Tuesday March 27, 2012

A. OHS - build to a 15RM - full depth
B. Max Chin Ups - COVP - 1 attempt

Monday March 26, 2012

Off

Sunday March 25, 2012

for time:
DL - 315# x 25
100 double unders
Clean and Jerk - 135# x 25
100 double unders
25 burpees

Saturday March 24, 2012

AM
3 rds for time:
run 400 m
10 HSPU
30 KBS - 1.5pd

PM
5,4,3,2,1
Power Clean - 225#
MU's

Results
AM
8:58
The first 400m felt good, the second wasn't so bad, the third round felt like I was dragging a small sled. The HSPU were cake all the way through. The KBS got difficult only in the third round when I was fatigued from the running.

PM
3:43
I didn't feel into this one. Maybe because I didnt warm up that much before attempting a 225 PC. I realized something with the MU. I need to set the rings lower so that I dont need to jump up to grab them. By jumping and grabbing Im wasting energy and unnecessarily fatiguing my lats and shoulders.

Friday March 23, 2012

23rd
AM
Clean Gauntlet
(bar starts at 185# - add 20# per 45 sec for a single max)

PM
OPEN WOD 12.5

Results
AM
185, 205, 225, 245, 265, 285 failed

PM
18 Thrusters
17 Pull Ups





Thursday March 22, 2012

Off

Thursday, March 22, 2012

Wednesday March 21, 2012

AM
swim 25 m free @ 80%
rest 30 sec x 20

PM
5 min @ 90% aer:
10 row strokes
7 toes to bar
rest 5 min walking
5 min @ 90% aer:
25 m bear crawl
25 m frmers walk - 2pd/h
rest 5 min walking
5 min 2 90% aer:
15 DU's
5 burpees
rest 5 min walking:
5 min @ 90% aer:
2 MU's
10 lunges
10 sit ups

Results
AM
Swim Sprints felt great.  Didnt feel fatigued in the shoulders and quads like I normally do.

PM
These 5 min AMRAPs were fun to do.  I really felt like I could dial in my breathing and keep a good pace for 3 min, then speed it up and finish hard for the last 2.

Tuesday March 20, 2012

AM
Run 30 min easy pace

PM
A. Hang Power Clean x 1/Front Squat x 3 - 5 sets - build per set; rest 3 min
+
for time:
30 reps - clean and jerk - 135#

Results
AM
Run felt great.  I felt like I could keep a challenging pace and control my breathing at the same time

PM
HPC + FS - 185, 205, 225.  Wasnt feeling it.  Starting from the hang is mentally challenging for me.
30 reps c & j - 1:55.  Lost my balance a couple of times during the first 20, then broke up the remainder 10 with 5, 3, 1 & 1

Tuesday, March 6, 2012

Tuesday March 6, 2012

A. back squat @ 30X0; 3,2,1; rest 5 min
B. hang power clean - 2 every 30 sec tough for 4 min - add per 30 sec, no drop to floor after rep 1
C. Run 400 m @ 90%; rest 3 min x 2

Results:
Worked up to 3 @ 385, 2 @ 415, then 1 @ 435
HPC - 135, 145, 155, 165, 175, 185, 195, 205, 215.  Hips were feeling fast until the last couple of sets.  The second rep always seemed faster than the first.  Im guessing its because of the loading.  

Monday March 5, 2012

Off

Sunday March 4, 2012

Open WOD 12.2 V2...

Results

83.  One better than the prior attempt.
This time the strategy was 10 reps of 3 of the 75 pounds
3 reps of 10 of 135 weight,
and singles of the 165.  I tried to reached 165 with 4 minutes to run giving myself 8 seconds of rest in between single lifts but It was just not enough.

Saturday March 3, 2012

9AM start time:
for time:
Row 1K
25 double unders
Row 750 m
50 double unders
Row 500 m
75 double unders
Row 250 m
100 double unders

1PM start time:
in 15 min build to a max OHS x 3 from empty bar

5PM start time:
9,7,5
muscle ups
squat snatch - 135#

Results:
AM
9:15
I felt like my breathing and pace was pretty good, however my ability to hold double unders while fatigued is still below par.  More than anything I experienced local muscular fatigue in the rotator cuff area.

Noon:
In 15 min, all weights were done for 3 reps
95, 135, 185, 225, 235, 235, 235

PM:
10:15
First set of Muscle ups got 8 and 1, then 135 squat snatch for 9 pretty good.  Then fatigue and no hip pop didnt allow me to string together any muscle ups so I had to do onsies and twosies.

Friday March 2, 2012

Open WOD 12.2

Against a 10 Min Clock...
30 Snatches @ 75#
30 Snatches @ 135
30 Snatches @ 165
AMRAP Snatches @ 210

Results:
82 snatches.
I went with 10 reps of 3 sets with the 75, 5 reps of 6 sets with the 135, and 1-2 reps of 15-30 sets at 165.  I was experiencing local muscular fatigue of the hips, legs and low back around rep 70.  From 71-82 was mostly all low back and shoulders.  The snatches turned into a pull to neck and shoulder press to lock out.

Thursday March 1, 2012

Off

Wednesday February 29, 2012

AM
30 sec row @ 1K row pace
30 sec row @ 2:10/500 m pace
x 25 - no rests b/t sets

Noon
A. Press - build to a tough single in 8 min from empty par
B. KBS heavy x 15; rest 1 min x 5

PM
As many rounds in 10 min @ 95%:
3 muscle ups
6 OHS - 115# - from ground
9 ghd sit ups

Results:
AM
Rowing felt good.  Breathing felt on point.  I was able to get a good breathing rhythm and maintain a sub 1:45 pace for the sprint, and a 2:10ish pace for the recovery.

Noon
95, 135, 185, 195, 205

PM
I lost track of how may rounds I got with this wod but the muscle ups were the limiting factor.  I was able to string together the 3 unbroken for 5-6 rounds, then as I began to fatigue I wasnt able to pop the hips or get up high enough to get over the hands.

Tuesday February 28, 2012

Noon
A. Squat Snatch - build to a tough single - video
B. TnG Squat Snatch with 135# x 3-7 reps/set; rest 1 min x 5
C. HS walk - 200 m for time

PM
3 sets @ 100%:
20 sec amrap clean and jerk - 95#
20 sec amrap box jumps - 20"
20 sec amrap DU's
20 sec amrap thrusters - 95#
20 sec amrap burpees
(rest walk 10 min b/t sets)

Results:
AM
Wasn't feeling the squat snatch.  I worked up to 185 which is below my PR.  I was feeling slow and tired with that lift.
TnG Squat Snatches felt good though. Strange that the max felt like crap but the TnG felt good.  With the range at 3-7 I was able to get 6 with minimal effort.  After seeing the Fronning 12.2 example, I can see that Im not using my hips enough to pop the bar up.
Hand stand walk was a disaster

PM
Felt better than AM
I was able to get through the WOD with good breathing.
averaged about 12 C&J, 15 box jumps, 20+ DU, 10-11 thrusters and 10 burpees

Monday February 27, 2012

Off