July 31, 2012, Tuesday

A. OHS @44X1 1 rep/2 min for 10 min
B1. Front Squat @20X1; 3x6; rest 10sec
B2. Strict pullups @20X1; 3x5; rest 3min
C1. Front Rack barbell Lunges @20X1; 3x10/leg; rest 10sec
C2. CTB pullups 3x5; rest 3 min
D. FLR on rongs for 180sec accumulated

Notes:
A. 75, 85, 95#  These felt pretty good. Tempo wasn't as bad as I thought it was going to be. I really had to concentrate on holding my balance at the bottom.
B1. 105, 110, 115#  I wasn't sure how heavy to go on these. Really had to concentrate on keeping my chest up on the last few reps. I probably could have done a little more weight.
B2. Got all of these unbroken.
C1. 65, 75, 85#  These were harder than I thought they were going to be, but they went well. Tough, but good.
C2. I was able to get all 5 without dropping off the bar on all 3 sets. I'm really trying to string these together better. I can get 2 with a continuous flow, but by 3 I have to stop myself from swinging and reset.
D. Ran out of time this morning. Will do these this afternoon.

+
100 DU
25 pullups
75 DU
50 box jumps
50 DU
75 situps
25 DU
100 air squats

Notes:
16:32
Some workouts are just too tempting to pass up. I had every intention of just coaching the classes, but after watching everybody do this workout I had to try it out myself.
I'm a little disappointed in my time. 100 DU took me longer than it should have. Tripped up way too much. Had to break the pullups into 10/5/5/5. I wanted to string more together, but my forearms weren't feeling great. 75 DU were ok, still tripped up a few times. Box jumps were slow! I was having to step down between reps. 50 DU went better. I think I only tripped up once. Got the situps unbroken. Got 25 DU unbroken. Then the movement I was dreading the most...100 air squats. I started out doing sets of 10 and quickly went down to sets of 5. My quads were on fire! Despite being slow and painful I finished them.

D. FLR on rings
60/30/30/30/30sec
I did these almost immediately after finishing the workout, so even holding it for 30sec was difficult.  

July 29, 2012, Sunday

Mid-thigh Hang Clean from blocks - build to a heavy single
+
"Diane"
21-15-9
Deadlift 155#
HSPU

Notes:
85, 105, 115, 125, 130, 135, 140#
Wasn't feeling great coming in today. I think I was just dreading having to do Diane. Even from the warmup they felt a little off. Took 2 attempts to get 135 and 140#
+
4:55
Shoot me now. My back is DESTROYED. Got the set of 21 as TnG doing 11/10. Flew throughout the HSPU unbroken. Did 2 TnG and my back said no go. Had to do the rest as singles dropping from the top. My back was crazy tight and crazy hurting. Went pretty quickly through the 15 HSPU. Went back for the last 9 deadlifts and did singles dropping from the top. With tears on my face and screaming up the last 3 reps I finished the deadlifts. Last HSPU weren't a problem. I was very happy with my HSPU. My deadlifts are embarassing. This was 4 seconds slower than the last time I did it, but I'm just happy with finishing.

July 28, 2012, Saturday

A1. Ring Dips @ 20X1; max reps x3; rest 10 sec
A2. Strict pullups @ 20X1; max reps x 3; rest 3 min
B1. DB seated press @ 20X1; 3x6; rest 10 sec
B2. Ring Rows w/ feet elevated  3x16; rest 3 min
C. Kip pullups; max reps x3; rest 5 min
+
Row 30 sec on/30 sec off for 20 min

Notes:
A1. 12, 10, 8   I was hoping for better numbers than this, but they aren't too bad
A2. 5, 5, 5    One of these days I'm going to break 5
B1. 35#/hand   These weren't as bad as last week. I would have bumped up in weight, but the next weight up we have is 50# and I didn't think I was ready for that.
B2. 8/4/4, 10/6, 10/6   I used a false grip on these hoping it would help help with MU practice.
C. 22, 20, 18   I'm happy with these numbers, but wish I could have done more. My forearms were on fire!
+
I really want to do the swim, but every time I've tried to go to the pool its full of kids and that pool isn't big enough to workout with kids playing.
I pulled the rower outside to be out of the way of class. The sun beating down on me made a BIG difference. With the competition in September being on the beach I really need to try and do some workouts outside.

July 27, 2012, Friday

Squat Clean & Split Jerk
Build to a tough single
+
"Grace"
30 Clean and Jerk
95#

Notes:

85, 95, 105, 115, 125, 130, 135, 140# (video starts at 105#)
These felt ok. 135 and 140 felt a little off balance, but I stuck them.
+

2:34!!!
SO PUMPED!!! My previous PR was 3:03. I have done it a few times since and not come close to that time. I wanted to go unbroken as long as I could. I got 15 unbroken and dropped it. I got 3 more, then had to go to singles. I tried not to waste time between drops. Surprisingly the jerks were the hardest part. Very good way to end the week!  :)

July 25, 2012, Wednesday

10 min MU practice
+
EMOM as long as you can keep pace of
5 pullups
10 pushups
15 squats

Notes:
I saw a video Khalipa did on MU progression. I worked on a few of the things he talked about and I think they will really help.
+
I was disappointed in my performance. I was doing great for the first 9 rounds. I had about 15 seconds rest. My pushups died out so quickly and as soon as they died out I couldn't keep the pace. I failed on the 12th round.

Extra:
10---1
KB 35#
box jumps

Notes:
3:57
Was pretty happy with this one. Best time at the gym.

July 24, 2012, Tuesday

A. Snatch balance - build to heavy single
B. High Hang Squat Snatch from blocks - build to 1RM
C. Front Squat @ 13X1; build slowly to 150 for a single
D. Snatch Deadlift @ 32X1; 3x3 @145#

Notes:
A. 55, 65, 75, 85# Failed 95# five times and never stuck it.
I was mentally defeated before I started these. These have become unbelievably frustrating. I can pop the bar up and then squat, but doing both movements at the same time just isn't happening. It's a horible way to start a workout. 
B. 55, 65, 75, 85, 95#
These went pretty well. I was happy with 95. I tried for 100, but couldn't get it. 
C. 65, 85, 95, 105, 115, 125, 135, 140, 145, 150#
I really tried to focus on staying down for a full 3. I was excited that I got 150 considering I couldn't get it last week. It wasn't pretty, but I got it. 
D. These were ok. 


The classes were working on 1RM power clean. My pulls from blocks felt really good this weekend, so I was curious if I could get 150 on my clean. Between sets I jumped on a bar that was set up at 150, and sure enough I got it! And just for good measure I split jerked it up. Woo hoo for PRs!  

July 22, 2012, Sunday

A. Mid thigh Hang Clean from blocks - 3x3; rest 2min
B. Squat Clean  3x3; rest 2min
+
7 rounds
3 thrusters 105#
run 200m
+
AirDyne 10 min @ 50%
Snatch balance 75# 5x2; rest 90sec
High Hang Snatch 65# 5x2; rest 90sec
AirDyne 10 min @ 50%

Notes:
A. 130, 135, 140#  These were tough, but felt pretty good. Failed on the third rep on 135# due to a bad pull, but easily got it on the next try.
B. 110, 115, 120#  These felt ok.
+
12:29
I really didn't think I was going to be able to do this, so I'm happy with finishing. I got all the thrusters unbroken, but I took my time making sure I was set and ready for each rep. They were rough, but I finished them.  The runs were a little slower than I'd like. My lower back tightened up a little towards the end.
+
Snatch balance wasn't great.
High hang snatches were ok.

July 21, 2012, Saturday

A.M.
A1. Ring Dips w/ 10# @20X1; 3x8; rest 10 sec
A2. Strict pullups w/5# @ 20X1; 3x6; rest 3 min
B1. DB seated press @20X1; 3x6; rest 10sec
B2. Ring rows w/ feet elevated 3x16; rest 3min
C1. Kip HSPU 3x22; rest 10sec
C2. Kipping pullups 3x18; rest 4min

Notes:
A1. 6/1/1, 5/1/1/1, 4/1/1/1/1   My arms have been sore all week. I was able to complete them all but it was tough. A lot tougher than last week.  I failed twice on the last set.
A2. 3/1/1/1, 3/1/1/1, 3/1/1/1   These were ok
B1. 35# kb/arm  I could barely get 6 reps. These were tough!
B2. 8/4/4, 8/8, 8/8   These have been difficult. I'm having to use my hips to get all the way up.
C1. 21/1, 21/1, 20/2  First set I failed on 22 and fell off the wall. Second set I locked out 22, but didn't stay on the wall, so I didn't count it. Third set I failed on 19, but stayed on the wall and finished 19 and 20. Had to come off the wall to get the last 2.
C2. 18, 18, 14+4   Wanted to get the last set unbroken, but my arms protested.

July 20, 2012, Friday

A. Squat Clean& Split Jerk 1.1x5; rest 4 min
B. Power Clean and Jerk  2 EMOMx10
C. Dead lift @51X1 ; 3x3; rest 3min
D. Gobelt Squats @ 20X1 - 75 reps w/53#

Notes:

A. 125, 130, 135, 135, 140#
After the week starting off bad, today made me feel better. These felt pretty good. I had a few fails, but I felt like it was bad technique and not the weight. I fail felt like a bad pull. Another one I landed with my feet too wide and couldn't get out of the bottom of the squat. I almost stayed with 135# for the last set, but decided to go up. I got 140 without a fail. I was pumped.

B. 110#  These got a little sloppy at the end due to fatigue, but other than that they felt ok.
C. 175, 180, 185#
The pull up didn't hurt today, but the 5 sec down was rough on my back.
D. Did this is 10 sets of 7 plus 5. That is a lot of goblet squats...

And....a little handstand walking!

July 18, 2012, Wednesday

10 min muscle up practice
+
EMOMx10min
5 HSPU
10 wall balls
+
EMOMx10min
5 CTB pullups
10 kb swings 35# (we don't have 44# kb)

Notes:
Practiced bar muscle ups. Got good height. Still can't get over the top.
+
Lost pace after round 5. My arms had nothing in them.
+
Quit after round 4. I'm supposed to play tennis in a bit and didn't want to destroy my arms any further.

Very frustrating day...

July 17, 2012, Tuesday

A. Snatch Balance 75, 85, 95# 3 each x 3; rest 90sec
B. High hang squat snatch from blocks EMOMx10
C. Front squat cluster @ 13X1; 1.1x3; rest 4min
D. Snatch grip deadlift @ 32X1; 3x3 @145#

Notes:

A. First set - failed on 75,85 & 95#. I don't know what my deal is with these lately. It is SO FRUSTRATING!
Second set I did 9 reps at 75#. These felt decent, so for the third set I attempted the 75, 85, 95. 85 & 95 were ugly and full of failed attempts. I had a small break down.

B. 70# x4, 75# x3, 80# x3  These were ok
C. 145# on the first set was tough. I tried twice to get get 150# on the second set and failed. I got 145# for the second and third set, but just barely. (After watching the video, it was more like 1-2 seconds at the bottom)
D. These were ok.

July 16, 2012, Monday

10 min AirDyne @ 50%
Snatch Balance 65#  5x2; rest 90sec
High Hang Snatch 65#  5x2; rest 90sec
10 min HS walking
+
Overhead Squats  6x3
+
Elizabeth
21-15-9
Power Cleans
ring dips
+
15 min bar muscle up practice

Notes:
I stretched for a solid 30min and my hips were still super tight. Dropping under the bar was painful.
High hang snatches went pretty well
I feel like I'm getting much more comfortable with my walks. I'm having trouble keeping my hips forward, but its definitely improving.
+
85, 95, 100, 105, 110, 115#
Elbow was a still not feeling great, so I didn't go real high in weight. Hips a little stiff, but otherwise these were good.
+
8:30
Not my best time, but I'm ok with it. Cleans went pretty well. Got the first 11 unbroken. I tried to get the next 10 unbroken, but ended up dropping it a couple of times. Ring dips were rough. I was doing them strict, so my arms got tired really quickly. (I've got to work on my kip!) I think I got this in 5/5/5/3/3. Second set of  cleans were 5/5/5. I tried to do sets of 3s on the ring dips, but ended up doing doubles and singles. Did the last set of cleans 5/4. The last set of ring dips were all singles. I failed on a few reps.
+
I've really never tried bar muscle ups before, but after seeing them in the games I was curious. I got REALLY close to getting one! I've got the height, but just like with my ring muscle ups I can't figure out how to get the transition over to the dip. My mind understands how, but getting my body to do it is a whole other story.

July 14, 2012, Saturday

A.M.
A1. Ring Dips @ 20X1 w/ 10#; 3x7; rest 10sec
A2. Strict pullups @ 20X1 w/5#; 3x5; rest 3min
B1. Seated DB Press @ 20X1; 3x10; rest 10sec
B2. Ring Rowss w/feet elevated 3x12; rest 3 min
C1. Kip HSPU 3x20; rest 10 sec
C2. Kip pullups 3x16; rest 3min

Notes:
A1. got all 3 sets unbroken
A2. had to drop off the bar and regrip, but was able to do them all  3/2, 3/1/1, 3/1/1
B1. 26#/arm  went ok
B2. had to break up these sets and use hips towards the end
C1. got all these unbroken!  got a little slow towards the end, but finished them out.
C2. got all these unbroken!


P.M.
A. Mid Thigh Hang Clean from blocks 3x3; rest 2min
B. Squat Clean @80%; 3x3; rest 2min
+
5 rounds
5 thrusters 95#
10 box jumps 24"

Notes:
A. 125, 130, 135#  Once on 130 and once on 135 I hit my chest on the pull up and had to drop it. These felt very heavy, but other than that they went ok.
B. 110, 115, 120#  Getting down into the squat them back up out of the squat was painful.
+
9:51
Thrusters were heavy! Did the first set unbroken. On the second set I dropped it after the first rep, but realized I didn't want to have to clean it between every rep. I did the rest of them with out dropping the bar. I was having to pause a while with it in the rack position, though. Box jumps were steady. I stepped down every rep. I think a lot of time was wasted between the box jumps and thrusters. I'd stand there staring at the bar not wanting to pick it back up.

July 13, 2012, Friday

A. Squat Clean & Split Jerk  1.1.1x5; rest 4min
B. Power Clean & Jerk  3 EMOM x 10 @ 70%
C. Deadlift @ 51X1; 3x3; rest 3min
D. Goblet Squats @ 20X1; 65 reps

Notes:

A. 115, 120, 125, 125, 130
I wasn't getting very good pulls on these. I was definitely over thinking it.

B. 105# These got a little sloppy, but otherwise went fine.
C. 170# x 3  Form was off. (see video)
D. Did sets of 6. Tough, but good.

July 12, 2012, Thursday

Paoli MU drills 10 min

EMOMx10
5 HSPU
5 box jump
10 russian kb 53#

EMOMx10
3 ring dips
3 CTB pullups
10 wall balls

Notes:
Kept a pretty good pace at around 45-50 sec. Got HSPU unbroken w/kip. Box jumps were ok. KB was nagging my back a little.

I do not like working out this early. I was not able to keep the 60sec pace on this one. I lost it after round 4. Ring dips and pull-ups went fine, but the wall balls sucked the wind out of me.  My breathing was out of control. The last 6 rounds I turned the clock off and just went straight through.

July 11, 2012, Wednesday

A. Snatch Balance 3 reps @ 75, 85, 95# x5; rest 90 sec
B. High Hang Squat Snatch from blocks10x1; rest 60sec
C. Front Squat Cluster @ 13X1; 1.1.1x3; rest 4min
D. Snatch Deadlift @ 32X1; 3x3 @135#


Notes:
A.M. 
A. Snatch balance - These were just not happening today. I was off balance. I was having trouble locking out at the top. I failed at 85# several times. I stopped on the second set due to major frustration. 
B. 65# x4, 70# x3, 75# x3  I felt like these went pretty well. I don't understand how snatch balance could be so off, but these were ok. 


P.M.
I ran out of time this morning and had to leave for work. I finished up after work. 
C. 135, 140, 145#  These were tough, but went pretty well. 
D. These were ok. 
A. I attempted the snatch balance again. I did lots of practice reps with just the bar, but as soon as I got to 85# I ended up on my butt. The few I did get I wasn't catching the bar at the bottom. I catch it in about a half squat then have to force myself the rest of the way down. Still wasn't able to complete this. Ugh. 


+


Extra:
Push Press 3, 3, 3, 2, 2, 2, 2
75, 85, 95, 105, 115, 125, 135#  
Felt good. 
+
4 rounds
2 wall climbs
6 deadlifts 95#
4 hang cleans 95#
200m run
rest 2min

Felt good. 1:28, 1:24, 1:20, 1:20

July 10, 2012, Tuesday

Strength:
Back Squat 5x4 

Metcon:

40 box jumps
10 pull ups
15 push ups
30 box jumps
10 pull ups
15 push ups
20 box jumps
10 pull ups
15 push ups
10 box jumps
10 pull ups
15 push ups


Notes:
95, 115, 125, 135, 145#

Hips were pretty stiff. Had to really focus on keeping my chest up. 

8:08

I liked this WOD. I was hoping to keep it under 8 minutes, but I didn't quite make it. I kept everything at a nice steady pace and kept breathing under control. Box jumps went pretty smoothly despite me forgetting my shin guards. 20/20, 15/15, 10/10, 10. Got all the pullups unbroken. The pushups got a little difficult towards the end. 

July 8, 2012, Sunday

A.M.
A. Mid thigh Hang Clean from blocks 3x3; rest 2 min
B. Squat Clean @80%; 3x3; rest 2min
+
7min AMRAP
10 thrusters 55#
5 burpees

Notes:

A. 95, 115, 125#
I think these were ok. I'm still not sure if I;m doing it right.
B. 110#
These did NOT feel good.
+
5 rounds
I crawled through this. Everything was sore/tired - arms/legs/back.


P.M.
AirDyne 10min @50%
Hang Power Clean TnG @60%; 5x2; rest 90sec
Split Jerk @65%; 5x2; rest 90sec
Handstand walking practice
AirDyne 10min #50%

Notes:
Hang Power Cl - 90#
Split Jerk - 95#
Both of these felt pretty good.

July 7, 2012, Saturday

A.M.
A1. Ring Dips w/10# @ 20X1; 3 x max reps; rest 10sec
A2. Strict pullups w/5# @ 20X1; 3 x max reps; rest 3min
B1. DB seated press @ 20X1; 3x10; rest 10 sec
B2. ring rows w/feet elevated; 3x10; rest 3min
C1. Kip HSPU 3 x max reps; rest 10 sec
C2. Kip pullups 3 x max reps; rest 3min

Notes:
Yesterdays workout beat me up a little bit. I was hurting today.
A1. 7, 6, 6  felt ok
A2. 3, 3, 3  I was a little disappointed with these numbers
B1. 26# KB per hand. Only did 10 reps. This was harder than I thought it was going to be.
B2. These got difficult on the last reps.
C1. 25 (PR!!!), 20, 15   I was really happy with these numbers :)
C2. 16, 15, 15  Not my best, but I didn't think it was too bad. I was a little dizzy coming off the HSPU.

P.M.
Row 8min @ 2:30 pace
Hang Squat Snatch EMOM x10min @50%
Row 8min @ 2:30
Hang Power Snatch EMOM x10min @50%
Row 8min @ 2:30

Notes:
Went pretty well.
55# for hang  60# for Power
Chris said I was muscling the power snatches up. Its hard for me to tell when I am and when I'm not.

July 6, 2012, Friday

A. Squat Clean & Split Jerk  1.1.1.1.1x5; rest 4min
B. Power clean & Jerk  2 EMOM x10 @80%
C. Deadlift @51X1 @60%; 5x3; rest 3 min
D. Goblet Squat 53# @ 20X1; 50 for quality not time

Notes:

A. 105, 110, 115, 120, 125#
This was rough. Good, but rough. Failed on one of the 125#, but finished it out. I was trying to open my hips at the top, but after watching the video I don't think I was.

B. 115#  This was also rough, but good. My reps got a little sloppy at the end due to fatigue.
C. 170# These were rough, but NOT good. My back was not happy.
D. Did these in sets of 5. Legs were tired, but I think I kept the form pretty good.

July 5. 2012. Thursday

A. 5x3 strict HSPU
B. 180sec FLR
+
Tabata
pushups
KB 35#
flutter kicks
jumping lunges

Notes:
A. Got all these done strict. Felt pretty good.
B. 90sec/30sec/30sec/30sec
+
Shoulder wasn't feeling great on the pushups. Everything else went fine.

July 4, 2012, Wednesday

10 min EMOM
5 ring pushups
5 T2B
10 wall balls
+
15 min every 90sec
5 pullups
10 pushups
15 squats

Extra:
5 rounds
12 KB 53#
24 DU
12 T2B on the rings
24 DU
12 GHD
24 DU
rest 1 min

Time: 28:45
Took this at a nice, consistent pace. DU were OFF

July 3, 2012, Tuesday

A. Snatch Balance (drop fast under bar) 3x5; rest 90sec
B. High hang squat snatch from blocks
    1 repx10; rest 90sec
C. Front Squat Cluster@ 13X1; 1.1.1.1.1x3; rest 4min
D. Snatch Deadlift @32X1; 3x3

Notes:

A. 65, 75, 85#
I worked out before work (6am), so I was super stiff. As I was warming up I I could feel the pain in my elbow from the OHS, so I didn't go real heavy on these.
B. 35, 40, 45(x3), 55, 60, 65, 75, 75, 75, 75#
I'm not sure I was doing these right. Chris talked me through it before hand, but I'm not sure I understood completely. After watching the video they looked pretty bad.
C. 125, 130, 135#
Failed on the 5th rep of 135. I had done a bunch of front squats last night so that didn't help. 3 sec at the bottom was ROUGH!
D. 115#  These felt pretty good.

July 2, 2012, Monday

A. 20 min EMOM
even minutes - 2 power cleans, 3 front squats
odd minutes - 6 deadlifts
B. 4x3 Front Squat
+
3 rounds
15 kb 35#
15 burpee

Notes:
A. First 10 min 95#, second 10 min 105#  Front squats were rough, everything else felt good.
B. 105, 110, 115, 125  These went fairly well
+
3:49
good, short, painful workout

July 1, 2012, Sunday

15-10-5
Squat Cleans
ring dips

Notes:
7:38
I tried to do the squat cleans in sets of 3, but it quickly broke into singles. These were tough and my quads were on fire, but they went ok. Ring dips were broken into 5/5/3/2, 4/3/2/1, 3/2.

+
10 rounds
row 500m
15 burpees

Notes:
43:46
It was bad timing for me to get sick on testing week. I thought I was feeling better but by round 3 I was feeling every bit of my sinus funk. I tried to keep a 2:15-2:20 pace, but eventually I was just keeping a pace to wear I wouldn't fall out (which was pretty slow). The heat didn't help.