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Monday, December 31, 2012

Regional WOD 4 (2012)

I have had good training this holiday season.  We did a good WOD on Saturday after the Team WOD we normally do on Saturdays.  After the Team WOD I planned to do one more thing then call it a day:

100 Shoulder to Overhead 

My time

That was it....so I thought (Considering the Team WOD was 30 Minutes Long)  But no....I got talked into a LONG WOD:

40 Min AMRAP
400 M Run
20 Pull Ups
20 OHS 115#
20 Sit Ups

My score
7 Rds

That was it.  Yesterday I took off and hung out with Fam and so far today:

EMOTM 10 Min
3 x 225# Touch and Go Cleans

3 x 255# Touch and Go Cleans


30 Hang Cleans 225
2:48 (PR 3:35)

Then after todays class I did:

Regional WOD 4 (2012)
50 Back Squats 135
40 Pull Ups
30 S2OH 135
50 Front Squats 85
40 pull ups
30 S2OH
50 OHS 65
40 Pull Ups
30 S2OH 65

My time

Now I am at home while my daughter naps thinking about something quick to do.  Get Better!


Sunday, December 23, 2012

You Challenge

I have had an awesome week of training.  I hit a big PR on a WOD I did a long time ago and did an awesome AMRAP on Saturday.  The WOD I PR'd on was:

5 Rds
6 Clean & Jerks 185#
30 DU's

My time
5:28 (7:11 last time)

On Friday I did:

Heavy Grace

My time

I want this to be much faster and will be working on that.  I then did:

5 Rds
15 Deadlifts 225#
20 Box Jumps
25 Pull ups

My time

I rested a lot more then I would have liked to during this WOD.  We also had control on all the Box Jumps on this.  What came after this does not make me happy.  I did:

Muscle Ups
Snatch 135#


This was not a good time and I will be doing it again "more" fresh then this time.  On Saturday I wanted to hit a 275# snatch but it was not going up.  I gave 3 attempts but I was a couple inches short from getting it over head.  After it we did:

45 Min AMRAP
50 Ball Slams 30#
20 Burpees
50 Wall Balls
20 burpees
100 Push Press 45#
50 Ring Dips
20 Burpees
50 Jumping Lunges
20 burpees

My score
2 + 40 Wall Balls

This left my body TIRED!!!  Then came today, we had a Christmas party where we played a lot of dodge ball!!  Then I did this weeks You Challenge WOD:

3 Rds
5 Clean & Jerk 185#
50 Double Unders
5 overhead Squats 185
*every fail on the DU's results in a 5 burpee penalty at the end of the WOD*

My time
4:19 (No Penalties)

Good week....GETTING BETTER!


Thursday, December 13, 2012


I have been busy so when I have time I have been lazy with posting.  I have been training hard though, trying to get ready for The Open, Regionals.  Here is what I did yesterday:

Started with Bench Press.  EMOTM 6 Bench @ 185#.  I was interrupted a few times so I am not sure how long I did this.  Then:

Deadlift 225#

My time

Mid day I went and ran 12:52 with a 20# weight vest.  Not to bad.  Then in the afternoon:

Elizabeth (Games Standards)
Power Clean 135
Ring Dips

My time