5/11/2013

For time:
30 wall ball (14# to a 10 foot target)
30 chest to bar pull ups
30 alternating pistol squats
30 one arm dumbbell snatch (50#, alternating arms)
+
For time:
21-15-9
Deadlift (185#)
Box jumps (24" box)

10:18
splits were 1:17 (wall ball), 4:10 (CTB), 7:05 (pistols)
+
5:21


The first workout went a lot better than I expected. I knew it wasn't going to take too long since 30 isn't a terrible number, but I have never snatched a 50# dumbbell so I wasn't sure how that was going to go. It actually ended up being the easiest part of the workout for me. The CTB pull ups took longer than they should have, I really need to work on learning how to butterfly those. The pistol squats were a LOT better than they have been in the past, definitely stronger and getting faster. I made up a lot of time on the DB snatch, didn't fail any and they felt good the whole way through. Really pleased with how this went.

The deadlift workout went really well. I felt like I was moving at a good pace the whole time and I'm really happy with my time. The deadlifts felt nice and easy up until the round of 9, then they were a bit of a struggle. Overall I think my breathing is finally starting to get better. Excited to do the last two regionals wods tomorrow.

5/10/2013

A. “Jackie”
1000 meter row
50 thrusters (45#)
30 pull ups
+
7:00 to build to a OHS 3RM from the ground
+
3 sets of:
3 burpee muscle ups as fast as possible
2:00 rest

A. 8:32 (PR)
+
115#, called it after that due to pain in wrist
+
:59, :50, DNF (got 2 but could not get the third MU)

Today was both good and bad. I am really proud of how I did on Jackie, I expected my time to be 9:00 or more, but I felt like a kept a really good pace the whole time and I am really happy with how it went. The OHS were a little rough, had to call it early because it was really painful on my wrist. I was hoping the pain would go away after I hurt it on Wednesday but it's still bothering me so I had to stop the OHS after 115# even though I think I could have hit 125#. Oh well, I don't want to hurt it even worse. The burpee muscle ups started out pretty good after we figured out how to jump to the rings, but I wasn't able to finish the third round. I got the first two muscle ups then just could not get the last one, something was off with my grip. It's going to take some practice getting used to jumping to the rings since they are so high (for me, ha). I also ended up tearing my wrists. But I enjoyed the last part. Excited to hit some more of the team regionals wods tomorrow! 

5/9/2013

rest day

5/8/2013

A. Power clean; 2, 2, 1, 1; rest 3 min

+

5 TnG deadlift (205#)

Airdyne 90 seconds @85%

rest 2 min

x3

+

5 TnG power clean (135#)

Run 400m @85%

rest 2 min

x3

A. 165-170-175-185(PR)-190(Fail x 3)

+

complete

+

complete

Good day today. I was a little worried when I first started the cleans because my technique just felt off. I felt like I was "gripping and ripping" instead of getting tight and executing the clean correctly. Definitely landed pretty wide on the 175# clean, I was going to go to 180 but Angel convinced me to go up to 185# and I'm glad I did because I got it! PR! I went for 190 three times but failed. On the third attempt I tried to catch it in a squat but caught it weird and tweaked my wrist a little bit. The second half of the workout was good, deadlifts were easy and fast, and 90 seconds on the airdyne feels like FOREVER. The clean/run workout felt fine, although it started raining right as I started running on my first round. Oh well. Definitely looking forward to a rest day tomorrow!

5/7/2013

A. Squat snatch; 3 reps on the min for 10 min @ 85#

+

7-->1

Thrusters (105#)

Muscle up

A. complete

+

18:47

The squat snatch is definitely my least favorite lift and it is my worst lift. The 3 reps EMOM were pretty ugly, luckily Stephen was there to give me some pointers (or "nuggets" as he calls them) which really helped, I just need to work on it more. I am definitely not executing the snatch correctly, and the more I did it the more frustrated I got because I knew I wasn't really making progress. Stephen said once I start doing individualized programming he's going to have me doing a lot of stuff from the blocks which will definitely help, I'm excited for that. The thruster/muscle workout was enjoyable, I was just breathing so heavy the whole time. All the thrusters felt really good and pretty easy, the muscle ups were done in sets of 2 until the round of 5, then they went a bit downhill. Still got all of them, just had to break them into singles. I need to learn how to do MUs without a false grip because I always end up tearing my wrists. But I am pleased with how I did on this. I always like anything with heavy thrusters! 

 

5/6/2013

rest day

5/5/2013

AM

10 min amrap:

24 double unders

12 pistols

6 muscle ups

PM

For time:

50 calorie airdyne buy in

… then

21-15-9

Deadlift 185#

Burpee box jump 24" (regional standard on box)

AM

4 muscle ups short of 3 rounds 

PM

14:53

The AM session was good, pistols were definitely the limiting factor. They are still too slow and I had to use assistance from my right leg on the left leg pistols. Muscle ups felt good, mostly in sets of 2 except for the 5th and 6th rep each time. PM session was tough but not too bad, the airdyne buy-in went pretty quick. I broke up the deadlifts in sets of 7 for the 21 and sets of 5 for the 15, then 4, 3, and 2 for the set of 9. The burpee box jumps were just tiring, this workout was definitely all lungs for me because the deadlift weight didn't feel that heavy. Another fun day at the gym!!