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Tuesday, October 30, 2012

Some PR's

I neglected the blog the last few days but here is some of the past training.  Saturday I did Grace two time within an hour:

Grace
1:31 (PR)

Grace
1:41

I took off on Sunday and hung out with the family and then on Monday:

5 Rep Front Squat
315 x 5


I did this for 3 sets.  Then the WOD:

For time
30 HSPU
40 Pull ups
50 Front Squat 135#
60 KBS 1.5 Pood
70 Burpees

My time
14:39

Then I did a WOD that had me call it quits.  Crushed me:

You Challenge WOD
5 Rds
7 Bar MU's
7 Power Snatch 185#
7 Power Cleans 185#

My time
17:55

Had me feeling it for awhile.

Today has been a busy day but still got some good work in.

8 Min AMRAP
7 Push Jerk 155#
12 Chest 2 Bar Pull ups

My score
7 Rds

Then:

Death by Deadlift
275

My score
13 + 8

Beat my back up here....wooh.  Next came the Class WOD:

The Other Total
1 Rep Max Clean
335# - Tied PR

1 Rep Bench Press
325# - PR

1 Rep Max OHS
325# - Tied PR

I was happy about this especially since my shoulders were shot.  Hoping for a good day tomorrow!

NU

Wednesday, October 24, 2012

PR on Cindy and Isabel!

I am pretty excited because I got a bunch of PR's the last couple days.  Ones that made me believe I will crush them again very soon....this was not one of them:

Two days ago I had a good time:

5 Rep Back Squat
415 x 5 (Lifetime PR)

I know my depth was questionable though so I will be doing this again next week.  Next I did one I love:

30-20-10
Hang Clean 95#
Wall Ball 20#

My time
3:33

Unbroken....then one that always haunts me yet I keep doing it:

5 Rds
15 Thrusters 95#
15 Bar-facing Burpees

My time
9:01  (last time was in 9:59)

When I finished it made me think I can go unbroken.  I did 20 and then lost my grip.  I am excited for Barbells for boobs on Sunday to see if I can make it happen.  Ill try to get a video for if I do.  I still wanted some more so I did a little burner before the 7 PM class:

8 Min AMRAP
7 Shoulder 2 Overhead 155#
12 Pull ups

My score
8 Rds + 9 Pull ups
___________________________

Yesterday:

1 Rep SNATCH
245
255 F
265 F

I had 255 every time but kept missing it so decided to go up and had no better luck.  Next I did Cindy with the class:

Cindy

My score
31+10 Push ups (PR)

In the after noon I decided to throw on some weight and do Isabel:

Isabel

My time
1:46 (PR)

I know I can go a lot faster when my hands do not feel so beat up.  I will probably do this again in the next couple days.

Monday, October 22, 2012

"Manion" on Friday

I did the Hero WOD Manion on Friday with the class at 5:30 AM.....brutal WOD!

"MANION"
7 Rds
400 M RUN
29 Back Squat 135#

My time
27:04

I ended up breaking the Back Squats up 22-7 for the first 6 Rds and then ended up going unbroken in the 7th Rd.  At the 7 am class I ended up having an athlete, Megan, go completely unbroken in 25:38.....making me wish I had done it with her so I was not so week.  Later in the afternoon I did:

Grace
1:39 (PR)

I know I can go faster!  Then:

Max Pull ups
45

30 MU's 
3:46

I failed my 21st MU which took me out of having this be a PR and sub 3:40.  Next time.  I then did some snatches on Saturday and ended with:

100 Shoulder to Overhead
115#

My time
5:02

I liked this a lot.  I took Sunday as a rest day but while cleaning the gym I PR's on my Max Rep KBS:

Max Rep 1.5 Pood KBS
94

Happy about this.  On my way to over 100!!!!  Getting better!

NU

Friday, October 19, 2012

Almost a PR

I started yesterday with some push presses and ended the day with one of last years Open WODs:

Tabata Push Press
115#

My score
18-14-11-8-8-8-8-9

HEAVY!  This started to really tax the shoulders.  I then went into the Lurong Performance WOD 3:

7 Min LADDER
Deadlift 225
Hand Stand Push up
1,1-2,2-3,3.....

My score
11 Rds + 9 HSPU

Deadlifts got heavy, but this was also after 455 x 5 the day before.  Then I did a team WOD because Adrian came in early:

12 Min AMRAP
40 Box Jumps 24"
40 Ball Slams 30#
-into-
40 Toes to Bar
40 Power Cleans 135#

Each person is on one movement at a time partitioning how they would like, but you cannot move on until the couplet is complete.

Our score
2 Rds + 28 T2B and 14 P Cleans

I wasn't sure if I would be able to.....but it happened that I could jump into the 5:30 pm class:

Shoulder to Overhead Max 1-1-1-1-1
285 - 315 - 345 - 375 (F) - 375 (F)

That would have been a PR and I totally had it!  I tried 1 more time and Failed again!  AWWWW!!  We then did the Open WOD 12.2:

12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible


My score
88 (Tied Open Score)

I was not to mad about this.  I felt much better going through this then during the Open. No press outs and solid form.  My shoulders were just fried.  I want 210!  Get better and I will.

NU

Tuesday, October 16, 2012

SLOW Karen

Morning WOD did not go well:

Karen
7:11

Slow as molasses.  Then:

15 Minutes Every :30
275# Power Clean

Then in the class we did an all out row.  It sucked, I really felt the quads from yesterday.

500 M all out
1:26.6

Not happy with the day so I decided to stop and recover for tomorrow.

NU

Monday, October 15, 2012

Week in San Francisco

My wife and I had a fun week in San Francisco.  I had a PR on "RANDY" in 3:33 and then some fun work on Saturday.  Sunday was all travel and then today I got back into it:

5 Rep Back Squat
405 x 5 (PR)

then:

5 Rds
10 Back Squats 155#
6 Bar MU's

My time
7:25

This was a good one and I eventually broke up the bar MU's 4 - 2 in the last few sets.  I need to be straight setting these.  Be for the 4 PM class I did:

2011 Regional WOD 4
100 pull ups
100 KBS 53#
100 DU's
100 OHS 95#

My time
18:27

I was not to happy about my time but realize that the Bar MU's had taken a larger toll on my grip then expected.  Think that I will call it a day.  Hamstrings are still tight from Deadlift on Thursday:  325 x 5 EMOTM 20 Minutes and then Friday:  worked up to 225 x 8 Good Mornings.  Good stuff.  Get better daily.

NU

Tuesday, October 9, 2012

Back Squat PR

I started yesterday with some heavy squats

5 Rep BAck Squat
395 x 5 (PR)

into-

1 Rep Squat Clean
305
325 FAILED

I cleaned it multiple times but my body did not want to stand with it.  I then did the class WOD a little later:

2 Rds
40 Wall Balls 20#
35 pull ups
30 Ground 2 Overhead 45# DB's

My time
10:11

The G2OH were brutal!  I went and ate some eggs and veggies at my wires Gmas and then did:

For time
200 KBS 1.5 Pood

My time
10:52

You had to do at least 10 swings every set to count the reps.  My smallest set was 12 because after awhile my hards did not like holding the bell.  I wanted to do some more but only had one more break between classes so I did:

7 Min AMRAP
7 Front Squats 135#
7 Burpees

My score
8 Rds + 2 FS

Quads were on fire....from earlier and the thrashing.  The burps got real slow on this one.  Good day and my posterior chain is feeling it today....get better for the Open, Regionals, and The GAMES!  2013!

NU

Sunday, October 7, 2012

"Small" (my apologies)

The last few days have been busy with some good WODs in the mix:

"Small"
3 Rds
1000 M Row
50 Burpees
50 Box Jumps (Games Standard)
800 M Run

My time
40:19

I really paced this....I stepped down on every box jump in the first 2 Rds to save my calves.  Then the 3rd Rd I rebounded and immediately realized it was worse doing the step downs.  I believe I lost a couple minutes by not bounding on my jumps.....next time.


30 MU's For Time
3:41 (:02 Second PR)


Then:

3 Rep Max Hang Power Clean
275#


-next day-

3 Rep Hang Power Clean
285#



Yesterday was more of a mess around day.  I really did not do anything but snatch and walk on my hands.  Worked up to a heavy snatch and then:

Snatch EMOTM 10 Minutes
225#

I had 3 or 4 fails but was able to hit it immediately after the fail.

Then today I just did:

50 Burpees
1:41

PAINFul......who would have guessed!  Hopefully I will have a Big fun day tomorrow.

NU


Thursday, October 4, 2012

Double From with Rest

I had a good few days of training.  Two day ago I did:

Max Snatch
255
265 FAILED

Isabel
2:05

I did this with a new techniques of higher reps with more reps and it did not work.  Then:

FRAN
2:22

Rested and grabbed chalk which I thought cost me.....then I did it again a few hours later:

FRAN
2:16

I did not stop this time and I got faster.  I really feel having everything set up where I need it and with the stars aligned right I can get in the low 2's.

Yesterday I did:

Started with:

5 Min Max Reps
165# Squat Cleans

My score
30

I was not happy with this and plan to do it again. Then in the afternoon I did:

2011 Regional Deadlift Box Jump WOD
21-15-9
315 Dead
Box Jump 30"

My time
5:59

This killed me and I rested a ton.  Not happy as always but again will be doing it soon.  Then I did:

Lurong Performance WOD 1
Max DU's in 5 Minutes
*3 burpees every time you fail*

My score
420 Double Unders

Crushed the quads and calved.  I went 216 unbroken and then broke 4 more times.  Much better WOD then I thought it would be.  Planning a light day today and recovery filled by a lot Friday.

NU

Monday, October 1, 2012

Tin Man And Regional WOD 4

Had a good weekend that included a 5 Rep Overhead Squat PR of 285#!  Then I was able to train with Chris Shimley which was a nice push to have.  Yesterday I took the day off and came in ready to go.  I started today with some squats.

5 Rep Back Squat
385 x 5

Then I went into:

Tin Man 
5 Rds
Power Clean 205#
Bench Press 205#

My time
3:29

I went into some grip strength where I had to hold a 2 Pood KB in both hands for an accumulated time of 5 Minutes.  Clock stopped every time I set it down.  It took me 6:50 to finish.  Then before the afternoon class I did:

2012 Regional WOD 4
50 Back Squat 135
40 Pull ups
30 Shoulder to Overhead 135
50 Front Squat 85#
40 Pull ups
30 Shoulder to overhead 85#
50 Overhead Squats 65#
40 Pull ups
30 Shoulder to Overhead 65#

My time
17:20

I was wanting to crack into the 17 minute mark and was able to do it......so I was happy!!!  I want this to be much lower though!!!  Continue to get better!

NU