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.

05012016 SUNDAY PR!

Sunday Skwaat Day...and Deads!

Warm UP
Roll and Stretch
Hip Circle

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 5 (speed)
185lbs x 5 (speed)
225lbs x 5

BOX SQUATS
135lbs x 5
185lbs x 5
225lbs x 5 (2)

DEADLIFTS

135lbs x 7
185lbs x 5
225lbs x 5
275lbs x 5
315lbs x 1
345lbs x 1
405lbs x 1
425lbs x 1
***435lbs*** x 1 
PERSONAL RECORD!!!!!

That is all she wrote...