A. 15 min Hang Squat Snatch tech work
B. 150sec FLR hold; every break do 20sec wall sit
+
4 rounds
10 plate burpees
10 T2B
10 OH lunges w25# plate
100m run
Notes:
A. Only got 95#. This was pretty frustrating. :(
B. 1:45, :45
+
10:22
This was a fun one. My time would have been faster if I hadn't dropped my plate on my foot and kicked the J hook all in the same round. Kept my plate burpees moving. Had to break up T2B more than I'd like. Lunges were unbroken. Runs were a little slow. Cold SUCKS.
Wednesday, October 31, 2012
Oct 28, 2012 - Biloxi Blues
Team Competition - Overall 6th Place
Event #1 - Run N Tri Battle Rush - 8th place
1850m row
run 800m w/ 2 walls
run 800m w/ sandbag w/ 2 walls
21:51
Considering I haven't been running much I was pleased with our times. Final time was an average of the 2 times. I came in at 20:something and Grayson came in at 22:something. We flew through the row and were second off the rowers, but my legs suffered for rowing too hard. The first half of the first run was slow due to the cold and the tightness from rowing. Several people passed me, but the second half my legs loosened up and I was able to catch a few of the people that had passed. Second loop I had to pick up a 20# sandbag. It was a small bag. Too small to drape over my neck. I was constantly readjusting. Despite my legs dying, I didn't stop and didn't let anyone catch me. This was by far the toughest event for me.
Event #2 - HalloWOD
3 parts
3 min to find 1RM clean and jerk - 2nd place
2x400m run - 7th place
Burpee broad jump - 9th place
Part 1 - 160#
We could only lift 1 at a time, so 3 min wasn't much time at all. I started at 155# and got that pretty easily. I moved up to 165#. I got the clean, but failed on the jerk. I was able to keep it racked and tried again, but no go. I failed on the next clean attempt. I bumped down to 160# and got that pretty easily.
Part 2 - 2:21
I got caught off guard on this event. I had my back to the starting line, talking to my judge when they said go. I turned and was like "oh crap" and took off, but everyone had a big jump on me. Grayson really pulled through on his leg.
Part 3 - 3:10
This was actually pretty fun. Started off a little slow, but caught our stride on the 50m stretch back. Once we did we passed a few teams.
Event #3 - Pistol Grip - 13th place
8min AMRAP
Buy-in 40 pistols or 150 air squats
run 100m w/plate
5 power cleans 75#
10 HR pushups
5 rounds
This event really hurt us. I wasn't comfortable enough with my pistols to try them and Grayson's legs were too tired. We went with the air squats. All the teams that did pistols had a HUGE advantage. I think we did great, but we just didn't have a shot to catch the pistol teams.
Event #4 - Hunger Games - 2nd place
Run and get 1 piece of gear at a time
barbell, 2x45# plate, 25# plate, 10# plate, 40# sandbag, 35# KB
20/20/20
30/30/30
shoulder to overhead 65#/kb 35#/jump over plate W/sandbag 20#
run equipment back to other end of field
7:32
This one was really fun. We had our strategy down pat. I did 20 Sh2OH unbroken, Grayson did 20 kb, we split the plate jumps. We split the next shoulder to OH and kb into 15/15 and the plate jumps into 10/20.
Considering all the running and the cold I was very proud of how we did. Taking 2nd place in the Clean and Jerk really boosted out spirits. Minus a few hiccups and the workouts constantly being changed it was a really fun event.
Event #1 - Run N Tri Battle Rush - 8th place
1850m row
run 800m w/ 2 walls
run 800m w/ sandbag w/ 2 walls
21:51
Considering I haven't been running much I was pleased with our times. Final time was an average of the 2 times. I came in at 20:something and Grayson came in at 22:something. We flew through the row and were second off the rowers, but my legs suffered for rowing too hard. The first half of the first run was slow due to the cold and the tightness from rowing. Several people passed me, but the second half my legs loosened up and I was able to catch a few of the people that had passed. Second loop I had to pick up a 20# sandbag. It was a small bag. Too small to drape over my neck. I was constantly readjusting. Despite my legs dying, I didn't stop and didn't let anyone catch me. This was by far the toughest event for me.
Event #2 - HalloWOD
3 parts
3 min to find 1RM clean and jerk - 2nd place
2x400m run - 7th place
Burpee broad jump - 9th place
Part 1 - 160#
We could only lift 1 at a time, so 3 min wasn't much time at all. I started at 155# and got that pretty easily. I moved up to 165#. I got the clean, but failed on the jerk. I was able to keep it racked and tried again, but no go. I failed on the next clean attempt. I bumped down to 160# and got that pretty easily.
Part 2 - 2:21
I got caught off guard on this event. I had my back to the starting line, talking to my judge when they said go. I turned and was like "oh crap" and took off, but everyone had a big jump on me. Grayson really pulled through on his leg.
Part 3 - 3:10
This was actually pretty fun. Started off a little slow, but caught our stride on the 50m stretch back. Once we did we passed a few teams.
Event #3 - Pistol Grip - 13th place
8min AMRAP
Buy-in 40 pistols or 150 air squats
run 100m w/plate
5 power cleans 75#
10 HR pushups
5 rounds
This event really hurt us. I wasn't comfortable enough with my pistols to try them and Grayson's legs were too tired. We went with the air squats. All the teams that did pistols had a HUGE advantage. I think we did great, but we just didn't have a shot to catch the pistol teams.
Event #4 - Hunger Games - 2nd place
Run and get 1 piece of gear at a time
barbell, 2x45# plate, 25# plate, 10# plate, 40# sandbag, 35# KB
20/20/20
30/30/30
shoulder to overhead 65#/kb 35#/jump over plate W/sandbag 20#
run equipment back to other end of field
7:32
This one was really fun. We had our strategy down pat. I did 20 Sh2OH unbroken, Grayson did 20 kb, we split the plate jumps. We split the next shoulder to OH and kb into 15/15 and the plate jumps into 10/20.
Considering all the running and the cold I was very proud of how we did. Taking 2nd place in the Clean and Jerk really boosted out spirits. Minus a few hiccups and the workouts constantly being changed it was a really fun event.
Oct. 26, 2012, Friday
10 min row
+
Power clean/Split Jerk @70% 3x3
+
10 min row
Notes:
115# went fine
+
Power clean/Split Jerk @70% 3x3
+
10 min row
Notes:
115# went fine
Friday, October 26, 2012
Oct 25, 2012, Thursday
15 min pistol practice
+
2 rounds; rest 3min
run 200m w/ 20# sandbag
row 250m
100 DU
row 250m
run 200m w/ 20# sandbag
Notes:
Actually got a few legit pistols! Was showed a good way to practice them.
+
This went fine. Actually got the first set of 100 DU unbroken. Second set wasn't as pretty.
+
2 rounds; rest 3min
run 200m w/ 20# sandbag
row 250m
100 DU
row 250m
run 200m w/ 20# sandbag
Notes:
Actually got a few legit pistols! Was showed a good way to practice them.
+
This went fine. Actually got the first set of 100 DU unbroken. Second set wasn't as pretty.
Thursday, October 25, 2012
Oct 24, 2012, Wednesday
A1. Pendlay Row 3x8 65#
A2. KB Tater 3x10 35#
+
5 Rounds
5 HSPU
5 hang power snatch 75#
run 200m
Notes:
14:03
First 3 sets of HSPU were on 55# plates to an ab mat, last 2 sets were hands on floor to ab mat. Snatches and run went ok.
A2. KB Tater 3x10 35#
+
5 Rounds
5 HSPU
5 hang power snatch 75#
run 200m
Notes:
14:03
First 3 sets of HSPU were on 55# plates to an ab mat, last 2 sets were hands on floor to ab mat. Snatches and run went ok.
Wednesday, October 24, 2012
Oct. 23, 2012, Tuesday
A. Power Clean + 2 Front Squats @ 125#; every 2 min for 12min
B. Barbell Bulgarian Split Squat @ 20X1; 3x 4/leg; rest 60sec b/t leg, rest 2min b/t sets
+
2 sets; rest 1:1
2 rounds
5 Power Cleans 65#
25m sled pull 45#
10 HR pushups
25m sled pull
Notes:
A. went well, second rep was tough towards the end
B. 85, 95, 100# My left leg is so much weaker than my right
+
2:04, 2:37
This sucked. I was walking on the sled pulls up the hill
B. Barbell Bulgarian Split Squat @ 20X1; 3x 4/leg; rest 60sec b/t leg, rest 2min b/t sets
+
2 sets; rest 1:1
2 rounds
5 Power Cleans 65#
25m sled pull 45#
10 HR pushups
25m sled pull
Notes:
A. went well, second rep was tough towards the end
B. 85, 95, 100# My left leg is so much weaker than my right
+
2:04, 2:37
This sucked. I was walking on the sled pulls up the hill
Tuesday, October 23, 2012
Oct 22, 2012, Monday
EMOM for 12 min Clean + 2 Front Squats starting at 75#
+
4 min AMRAP
15 KB 35#
5 burpees
rest 2min
6 min AMRAP
run 50m
5 power cleans 95#
10 HR pushups
rest 2min
4 min AMRAP
4 KB snatches per arm
10 K2E
Notes:
Got up to 135#, failed on 145#, continued at 135# for the remainder of the time (4 more sets)
+
5 rounds +5kb
4 rounds +5 pushups
4 rounds
+
4 min AMRAP
15 KB 35#
5 burpees
rest 2min
6 min AMRAP
run 50m
5 power cleans 95#
10 HR pushups
rest 2min
4 min AMRAP
4 KB snatches per arm
10 K2E
Notes:
Got up to 135#, failed on 145#, continued at 135# for the remainder of the time (4 more sets)
+
5 rounds +5kb
4 rounds +5 pushups
4 rounds
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