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Friday, September 28, 2012

Thruster PR

On Wednesday I had a good Day of training.  It started with what I though would be some heavy cleans but turned out to be to light:

Every :30 for 10 Minutes
1 Squat Clean 245#

Then I did a Max set of:

Max KBS 53#
91 (PR)

Before the 4 PM class I then did some snatches:

EMOTM 15 Minutes
3 Power Snatch 185#

This was a good one and i really go in a rhythm.  The class WOD ended up being terrible.  I also did it write after eating a pork chop and Shepard's Pie....which was a bad idea:

3 Rds
*1 minute each movement*
Double Unders
Back Squat 155#
Toes 2 Bar
Wall Balls
Hand Stand Walk

My scores

The Handstand walks were horrible.  I figured I would get at least 90' each Rd and only manage 45-48' every time.  My shoulders were fried!  I planned to then do the comp class but I was beat so I sat out.....unusual for me.

Yesterday I took as a rest day but before the 4 class I was pressured (not really but ill make it seem that way) to do:

1 Rep Thruster
285# (PR)

I was pumped.  I went unbroken from 195-275 by 10# and then failed my first attempt at 285#.  Miguel said, "you have it do it again".....and then the above happened.  i was pretty pumped.  Getting Better!


Wednesday, September 26, 2012


EOMOTM 5 Deadlift 10 MIN
365 - 385 - 405 - 425 - 425 x 5

I wanted to go to 455 x 5 for my last set but new it was not going to happen so I decided to stay at 425 and still did not get it.  Then:

100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

My time

I threw in one more WOD for fun at the end of the day that I saw on Main Site awhile back:

Main Site
15 Thrusters 135#
200 M Run
20 Thrusters 95#
400 M Run
30 Thrusters 65#
800 M Run

My time

Thrusters were all unbroken but my run felt like I was moving like a snail.   Good day of decent training.....planning to turn it up more.


Tuesday, September 25, 2012

Happy But not Happy

I had a good training day yesterday but was not to happy with some of my results.  it started with the Lurong Challenge WOD 3:

5 Rds
20 Burpees
20 KBS 53#

My time

I paced this and maintained the exact same pace for all my Rds.  I will do this again in about 2 months and go all out to see the difference.  Next:

5 Rep Back Squat
375 x 5

Next week will be 385 x 5 This felt pretty good and I would eventually like 405 x 5.  Then I decided to jump on the bar for a Set of:

Max Pull ups

Not happy with that especially since I felt pretty good on the bar just could not hand on.  Later in the day I did a Games WOD from 2010 and Regionals 2011....again disappointed with my grip strength:

Squat Snatch 135#

My time

SLOW!!!  bough said.  This made me go for a Max set of MU's....11.  Then in between classes:

2 K Row

This started nice and easy and I increasingly got faster. Maintained a sub 1:50 pace pretty much the while tim but the beginning.  That ended the day.


Wednesday, September 19, 2012

Feeling it today

I am feeling it today....initially I felt great, but as the day has worn on the soreness has crept in.  I started today with some pull ups:

Death by Pull ups

My score
21 Rds + 18 (PR)

then I did a WOD before the 4 PM class...Main Site from today....nasty!

Deadlift 225#
Overhead Squat 135#

My time

I wanted faster but that did not happen!  We will see how I feel tomorrow.


Tuesday, September 18, 2012


Started the day with:

3 Rds
500 M Row
12 Deadlifts 195#
21 Box Jumps 24"

My time

The box jumps were control at the top not rebound off.  This was harder then expected but just kept moving.  After this:

5 Rds
6 Bar Muscle Ups
6 Bench Press 185#

My time

then right before the 5:30 class I did:

Tabata Push Press 95#
Tabata Toes 2 Bar

My scores
14 on the push press but had 18 through 4 Rds
8 on T2B high was 10

Monday, September 17, 2012

30 Cleans for Time

I took off yesterday and only did 2 things on Saturday.  I started with some cleans:

30 Cleans for Time

My time

Grip burner!  I just couldn't hold the bar after awhile.  Then I went ahead and joined Ryan Grant in a WOD:

20 Min EMOTM
4 Front Squat 245# - Odd Minutes
2 Shoulder to OH - Even Minutes

I could have gone heavier here but it was the first time doing this.  The OH did get real heavy with a lot of pressure on the wrists.  Then came a rest day which was nice to spend with the wife.  I also cheated a lot.....we ate at a sushi restaurant, I had 3 beers, I ate a small tub of ice cream, and had a large dominos pizza (split with the Mrs.)  This was because I am starting the 9 Week Lurong Paleo Challenge today and I have not had a day like yesterday in a LONG time....so I figured.....why not today!

As for today.....eating has been spot on.  My smoothie (blueberries, banana, coconut Milk, Spinach, Apple Cider Vinegar) followed by a coffee at 9.  Eggs loaded with veggies for brunch at 11.  Some Pro strength after a WOD at 1 and then Chicken breast with veggies and later I will have homemade Chicken salad with carrots!  Good Day!

I plan to still train some more today, but here is what I got in so far......

Snatch Work
Only went to 225#

I was working on getting under the bar.  I have not been snatching a lot so I want to get back into it. Then:

Main Site from the other Day
30 Clean & Jerks 185#

My time

I was wanting to be low 3 or under 3 but again the grip was just trashed.  Next came a WOD that I love and have been meaning to do for awhile:

3 Rds
30 KBS 53#
25 Wall Balls
20 Pull ups

My time

Grip AGAIN!  Loved it though.  I plan to hit the class WOD and get some other work in!  Good Day to get better!!!


Friday, September 14, 2012

Heavy Deads

I wanted to take off yesterday but could not help myself with the class WOD we had.

5 Rep Front Squat
275 x 5

I was really fatigued in the knees so I stopped there.  Then:

Tabata Row
1006 M

I was happy to break 1000! Next came the WOD

12 Min AMRAP
7 Deads 315#
11 Push Press 45# DB's

My score
9 Rds + 4 Deads

They felt heavy as all get out.  I would have rather got 10+ just because it looks better, and I also rested a ton!  Today I also just did the class WOD:

20 Min AMRAP
30 Box Jumps 24"
20 Push Press 115#
30 Pull ups

My score
5 Rds + 17 pull ups

Another god WOD and had fun doing it with 4 PM class.  Should be done for the day.  Get Better!


Thursday, September 13, 2012

Team WOD

Two days ago I did one that leaves me wrecked.  I had only done it once before but I remember her well:

5 Rds
Max Rep Bodyweight Bench Press
Max Pull ups

My scores

I know this was a rest as long as needed WOD but I kinda rushed it.  It took me around 20 minutes to finish which I was thinking more like 45 Min initially.

Then, at the last minute I did something else:

3 Min Max Back Squat 225#
3 Min Max burpees

My score
33 - 50

I was slow on the burpees and I was trying to game the squats which did not work as I had hoped.  Next time.
Yesterday was going to be a rest day but then my job happened.....good Excuse!  It started when I joined the afternoon class:

2 x Max KBS 1.5 Pood

The first set I was upset because I felt great my hand got sweaty and the Bell started slipping and I had to drop it.  After this we ran  some sprints.

15 x 100 M Sprints
:20 to make the run
:20 Resr

Made them all in :17 or less

Then we had the comp class at night and I joined in:


SORE and fatigued so I stopped here.  Then we did a Team OHS WOD:

150 Team OHS 115# while partner holds bar overhead
You can only squat when your partner is holding their bar overhead

Our time

I was feeling "Lynne" from yesterday.  Get Better!


Tuesday, September 11, 2012

Deadlift Progression

I started my deadlift progression again yesterday morning.

5 Rep Deadlift
445 x 5

Then I did the 2010 Open WOD but backwards.

10 Min AMRAP
15 Power Snatch 75#
30 Double Unders

My score
7 Rds + 8 Snatch

Then I did:

3 x 15 GHD

Max KBS 1.5 Pood
80 (PR)

Goal on this is over 100.  Later in the afternoon I jumped into the night class:

1 Rep Clean and Jerk

For Time 
1 Rd of Cindy
Clean & Jerk 155#
Ladder up 1-2-3-4-5-6-7-8-9-10

My time

I have done this WOD a few time and I believe this was the fastest time yet.  Good WODs.


Friday, September 7, 2012

100 Pull ups

After the lunges and Back Squats I was unable to do much with my legs on Wednesday and Thursday. Wed started with:

100 Pull ups


Hand Release Push Ups
Pull Ups
Push Jerk 95#
Ball Slams 30#

My time

then in the afternoon we had our competition class and I got a PR!

1 rep Back Split Jerk
365# (PR)

Team WOD: 2 Person
100 Power Cleans 155#
100 Burpees
100 Power Cleans 155#

My time

Good day. Horribly sore legs though!!

Tuesday, September 4, 2012


400 Lunges
25# Weighted Vest

My time

This was awesome.  So much worse with a vest.  After this I squatted:

5 Rep Back Squat
365 x 5

HURT!!  This made the lunges show up.  Then I did the WOD with the 4:00 PM class:

Hand Release Push Up
Pull up
Shoulder to Overhead 95#
Ball Slam 30#

My time

I called it a day after this.  I wanted to do more mid day but I was out running errands and had less time in the box then anticipated.  We will see how the legs feel tomorrow!


Monday, September 3, 2012

20 Min C&J WOD

Yesterday I worked 7 hours getting the gym, set up.  Then I did:

Max KBS 1.5 Pood

My score
76 (PR)

I have never really done Max KBS often or for a true max.....but today I went for a legit Max but feel I have more.  I then went home and ran:

Around Trinity

My time

I had a good day today.  I was not sure where it was going to go when the day started but eventually a friend came later in the day, Chris Shimley, to WOD together.  It was nice to have someone to train with.  We started with a team WOD after heavy Cleans:

Clean & Jerk Max
325 (Tied PR)

I cleaned it but could not stand up with it.  Next:

20 Min AMRAP
3 Clean & Jerk 165#
*Alternating partners*

30 Rds

We finished 30 Rds even.  After this we did:

12 Min EMOTM
5 MU's as long as possible

My score
5 for 6 Rds
4 rest of the way

I was hoping to get 5 reps the entire way.  To bad it started to get hard to string 5 together so I dropped to 4.  We ended it with some more shoulders:

7 Rds
50 Double Unders while the other person Holds 115# Fat Bar overhead

I felt really good that about this and have some motivation to train HARD this week.  Get Better!