Thursday, June 30, 2016

06302016 WOD

Happy Thursday!!

Had a decent workout today!  Not bad at all..

WARM UP

30 cal on Assault Bike - 2:41
3 x 10
Push Up, Sit Up, Lunges
+ Bear Crawl (back and forth)

SKILL
EMOM 8 min
3 x Squat Cleans
Only used 115lbs

WOD
4 ROUNDS FOR TIME
400m Run

50 x Air Squats

DONE  - 19:41  NOT BAD!!!!  Sub 20 means under 5 min per round which is huge for me.  I was able to get through my squats pretty fast.  My last set of 50 I went unbroken!  I was able to keep my run under 4 mins and all squats completed under 1 min. So not bad...moved pretty good.  Slowly but surely the running is getting better.

Good morning indeed!

Monday, June 27, 2016

Monday 06272016 WOD + the weekend


Have to update the weekend...sorry for being LAGGY!

SATURDAY
Lifting Day

Bench
Hit 315 for a double

Dead
hit 315 for a double

just a bro session with Diaz...not much to write here


PR SUNDAY!!!!  06262016!!!
SUNDAY SKWAAAT DAY!!!!

PRs for everyone!!!

Today I hit 375lbs for a 10lb PR!!! YAY!!!!!

SOOOOOO HAPPY!!!!




MONDAY 0627 Good morning today...a WOD I actually enjoyed which means NO RUNNING!

Yeah today was one of those good days where everything falls into place and it was a great workout.

WARM UP
3 x
200m Row
10 x squats
10 x sit ups

SKILL
Dead Lift
5-4-3-2-1
worked to 335lbs for funsies.  As I have stated before I dont like to fry my CNS so early in the AM. So I get to a respectable weight and chill.

WOD
Grace <3 karen="" p="">10 min AMRAP
30 x Clean and Jerks @ 135lbs
Max Reps of Wall Balls @ 20lbs
Score is WB completed

I got 63 as Rx.

Not bad...felt good!

I am a happy panda this morning...
<3 karen="" p="">

<3 karen="" p="">

Thursday, June 23, 2016

06232016 WOD

Another good one for me...I think I scaled appropriately.

WARM UP
3 x
250m Row
100m Run
10 x Air Squats

SKILL
min 1-5 x 5 Strict Pull Ups EMOM
min 6-9 x 3 Strict Pull Ups EMOM

WOD
21-15-9
Hang Cleans
Shoulder to Overhead
400m Run

L3 = 115lbs

DONE -  17:00

felt good...last set of 9 reps I was able to go unbroken.  Once again, the run is my slow part of the workout. The barbell work is easy...I could of went Rx at 135lbs pretty easily.  But I know the run would of wrecked me.  I paced myself well....I am happy.

Good Thursday!!!

Tuesday, June 21, 2016

06212016 WOD

Relatively easy morning...felt good.

WARM UP
400m Run
then
3 x 10 - PVC OHS and Back Squats and Push Ups

SKILL
Strict Press
10-8-6-4-2
Worked to 175lbs for a double

WOD
4 Rounds For Time
500m Row
25 x Wall Balls @ 20lbs
as Rx - 19:20

Happy Tuesday!

Monday, June 20, 2016

06192016 and 06202016 WODs

SUNDAY 6/19
Warm Up

BACK SQUAT
EB x 5 (2)
135lbs x 5
155lbs x 5
185lbs x 5
225lbs x 3
265lbs x 3
285lbs x 3
315 x 1

OVERHEAD SQUATS
EB x 5 (2)
95lbs x 3
115lbs x 3
135lbs x 3 (2)

ASSAULT BIKE
Tabata
1 Mile
37 Cals


MONDAY 6/20
Warm Up
3 x
200m Row
10 x Squat
10 x Scorpions
10 x Sit Ups

SKILL
Front Squat
20-20-20
EB, 95lbs, 115lbs

WOD
"HELEN"
3 Rounds For Time
400m Run
21 x KBS @ 53lbs
12 x Pull Ups
as Rx - 17:21

NOT a PR...it felt faster but I looked my best time is 16:04 as Rx.  So womp womp.  I felt I was faster..but I guess not.

HAPPY MONDAY!!!

Thursday, June 16, 2016

06162016 WOD

HAPPY THURSDAY!

WARM UP
3 x 10
Squats, Jumping Jacks, Lunges

SKILL

Bench Press
10-8-6-4-2-1
275# for the single.
Again, I dont like to max out so early in the morning so I chill.  But for ego reasons I like to hit a weight the rest of the gym has to chase for the rest of the day! HA!

WOD
3 ROUNDS FOR TIME
400m Run

10 x Clean and Jerk @ 135lbs as Rx
DONE - 14:48

So I wanted to finish under 15 minutes as that would mean under 5 min a round. I know the C&J would be easy it was the run I was worried about.  I am able to keep to my pace of a brisk walk along the short length and run the long length. I did this during MURPH and it seemed to work well. I get enough rest to run the long at a good pace and make up some time.

The new bumpers also helped as they dont bounce around so it is easy to cycle singles one after another. I can crank out 10 pretty easy. I would say under a minute each one.  So if I can run a 3 min 400m I can be done under 5 min every round.

Not bad...I felt good this morning for sure.  I have not went Rx in a concentrated effort to move better.  Get my cardio and endurance up. Lighten the weight and move better.  So today going Rx was a first in about 6 weeks.  It was a perfect combination of just enough weight and just enough running.

Tuesday, June 14, 2016

Catching up 06142016 WOD

I know I know...I have been slacking so much.  I have been trying to get in the gym but it has been hard.  Work has been busy with travel and events it has really been a chore to get in and get it done.

After this week things shall calm down and I should be able to be more consistent..and with that..be able to log my workouts better.

Here is this morning's workout.

WARM UP
3 x 10
Squats, Jumping Jacks and Scorpions

SKILL
EMOM - 8 minutes
5 x Power Snatches at 75#
*used this for a warm up and get my shoulders warmed up and core stability, lower back etc.  This type of rep and workout is not meant for PR or going too heavy. It is meant in my opinion as a tech drill to get the form and muscle memory down.

WOD
15 min AMRAP
5 x Renegade Rows @ 30# DBs
10 x Kettlebell Swings @ 44lbs
15 x Box Step Ups @ 24"
100m Farmer Walks w 30# DBs

I completed 3 rounds + 15 reps
This was at Level 3 weight.  Again, I made a decision to go lighter to try and keep moving. The load is easy I could of went Rx but for sure I would of went slower.  I did everything unbroken except the box step ups. I am slow on those..but everything including the 100m was just unbroken never putting down the DB at all.

I felt good after...good sweat good movement and moderate to light weight.  I am ok with that.

Wednesday, June 1, 2016

06012016 Humpday WOD

WARM UP
3 x 10
Squats, Jumping Jacks and Scorpions

SKILL
Front Squat
5/5/5/3/3/2
Worked up to 185 x 2 using the powerlifter grip

WOD
1000m Row
Then
21-15-9
DB Thrusters @ L2 = 25lbs
Burpees
Then 1000m Row
**workout was 800m Run - I rowed instead.

DONE - Doesnt matter...  =(


Have to admit this workout sucked and I was horrible. I should of just let my ego slide and go down to 20lbs...maybe even 15lbs.

Since I have no "Front Rack" I couldn't hold the DBs for shit. I had to drop them on my shoulders or hold them close in front of me. It was TERRIBLE. I have to admit that.  I should of kept the movement above the weight and lowered to a weight my mobility can handle.

Poor workout for me...lesson learned.  I made sure I mentioned to the rest of the class to pay attention to their movement.

Tuesday, May 31, 2016

MURPH 2016

Well year 3 and I did it again...just a bit faster not my goal but a bit faster.

DONE - 66:38

MEMORIAL DAY - "MURPH"


I did NOT use a 20lb vest
I partitioned the movements but did them as Rx.

I did 10 rounds of
10 x Pull Ups
10 x Push Ups
15 x Squats
10 x Push Ups
15 x Squats

the mile runs killed me...but I found a little rhythm and it helped me push through.  Now I am dying....SORE AF!!!!

Monday, May 23, 2016

05212016 - 05232016

Weekend Workouts...so late and lagging on posts!

SATURDAY

Part A
FOR TIME
12-9-6
Snatch Grip Dead
Hang Snatch
Overhead Squat
@ 95lbs
DONE - 8:08

Part B
FOR TIME
50 x Bench Press @ 135lbs
50 x Cals on Assault Bike
DONE - 12:30


SUNDAY SKWAAAT DAY

Warm up
Normal rolling and hip circle

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 5 (2) - Tempo - 5 sec down and shoot up
185lbs x 5
225lbs x 5
275lbs x 3
295lbs x 3
305lbs x 3 - NEW PR FOR A TRIPLE!!!

SNATCH TECH WORK
Ran an impromptu Snatch clinic working with PVC and empty bar.
Burgener Warm up x 3
Skill Transfer Exercises
OHS

Snatch Strict Press Behind Neck
Snatch Push Press Behind Neck
Overhead Squat
High Hang Power Snatch
High Hang Snatch
*using PVC and moving to empty bar


MONDAY
Warm up
3 x 10
Squat, Jumping Jacks, Lunge + 100m Run

SKILL

1000m Row
DONE - 3;36

WOD

DT + Box Jumps
5 Rounds For Time
15 x Box Step Ups at 24"
12 x Dead
9 x Hang Cleans
6 x Push Press
@ L3 = 135lbs

DONE - 19:20
*I wanted sub 20...so I did it.  The box step up and cleans taxed me the most.  I can dead forever and the push press is easy at 135lbs.  Very surprised the hang cleans killed me so much.


NOW ALL CAUGHT UP!!!!

Friday, May 20, 2016

05202016 Friday WOD

Man long time...here we go!

WARM UP
400m jog
3 x 10
Squat, Jumping Jacks, Lunges



SKILL
Strict Press
PR!!!!!
5-5-5-3-3-3-1-1-1
195lbs!!!

WOD
3 Rounds
1 min - Front Squat
1 min - Kettle Bell Swing
1 min - Box Jump
1 min - Push Press
1 min - Rest

as Rx @ 95lbs and 53lbs

TOTAL REPS - 180

Thursday, May 12, 2016

05092016 Monday and 05122016 Thursday WOD

I cannot believe I forgot to post on Monday.

05092016 WOD
Memorial Tribute WOD



Awareness through fitness I am not mad at that...

Marianne was a 14 year old girl who killed herself on 4/24/16 (notice the rep scheme) due to bullying.  We need to stop it...and if I can do this WOD in her memory I am all for it.

I did it Rx and finished 4 rounds.

05122016 - WOD
Today was kill your legs day..

Warm Up
400m
3 x 10 - squats, scorpions and jumping jacks

SKILL
Back Squat triples
worked to 225 and chilled doing paused on the  bottom.

WOD
21-19-15-12-9-6-3
Goblet Squats @ 44lbs
Box Jumps
Lunges w plate @ 35lbs

DONE - @ L3  - 13;15

legs were LIT afterwards....I will feel it for sure...tonight and tomorrow!

Sunday, May 8, 2016

05062016 - 05082016 Weekend Recap

Here we go....weekend fun at the box!

FRIDAY 0506
Warm Up
400m Run
floor drills

SKILL
NA
It was banded runs and I could not do it because I had bursitis on my achilles. I could not run.

WOD
4 Rounds for Time
10 cal Assault Bike
15 x Thrusters @ L3 = 75lbs
DONE - 12:12


SATURDAY 0507
had a busy Saturday morning...sleeping in and then a bday party.  Got home in the afternoon and hit the box.

For Time
100 x Air Squat
50 x Push Jerks @ 135lbs
100 x Air Squat

DONE 14:23


SUNDAY 0508
Sunday Madness
Warm Up/Roll Out

Started w some light squats for fun
empty bar x 10 (2)
135lbs x 5 (2)
185lbs x 5
225lbs x 5

Then we did some stupid circuit WOD....its was crazy BRO STUFF!

AMRAP 30 Min
Sled Push + Sled Drag @ 90lbs (2 x Plates on the sled)
Tire flips x 8
100m Run
Chest to Bars x 5 + Toes to Bars x 5
10 x Slam Balls @ 50lbs
100m Run
*basically set the sled and tire in the alley and you had to run around the block to the alley and back into the box for the c2b and t2b.

I only completed 2 rounds...womp womp.

Tuesday, May 3, 2016

05032016 Tuesday Movement

I wanted to stay in bed this morning.  The alarm went off at 4:50AM.  I snoozed.
5:00am..I snoozed...
5:10am - I contemplated just sleeping for the extra 1.5 hours before work...

I woke up...
I went to the box...

WARM UP
3 x 10
Squats, Jumping Jacks and Push Ups

SKILL
Push Press
Heavy Triples...5 x 3
I hit 195lbs
(no belt no wrist wraps)

WOD
3 Rounds
4 min AMRAP + 1 min rest
3 x Squat Clean @ L2 = 95lbs
6 x Burpees
9 x Sit ups

COMPLETED - 6 rounds + 3 cleans

I was not fast at all..but I felt steady. I rested enough and tried to keep going and do larger sets.  Burpees were the hardest of course.  95lbs cleans are manageable I can do those fairly fast and unbroken.  So it felt good to move and get the blood flow and muscles flexing.  NO beast mode...just steady work so that is what I needed this morning.

I felt great on the drive home to get ready for work.

Rest day tomorrow...

Monday, May 2, 2016

05022016 Monday WOD

Warm Up
3 x 10
Squats, Jumping Jacks, Sit Ups + 100m run

SKILL
EMOM for 8 min (8 sets)
Squat clean + 2 x Front Squat + Split Jerk @ 95lbs
*I had to use light because of my grip...no front rack means crappy position.



WOD
HELEN

A repeat workout...

3 Rounds For Time
400m Run
21 x Kettlebell Swings @ L3 = 44lbs
12 x Pull Ups @ as Rx
DONE - 15:45

The key to this morning's workout was the L3 load. I can swing a 53lbs KB all day...but going lighter made my running just a touch easier. I am not sure if I did this faster but my KBS were unbroken and 1st 2 rounds of pull ups were 6 + 6 and my last round I did all 12 unbroken!  UNBROKEN!! WOW!!!

So yeah...not bad.  I am happy with the lower weight because I truly felt I moved better and faster on the other movements.