3/16/14

Handstand Practice

WOD:
60 KBS @ 35# (UB)
50 Box Jumps
40 Wallball @ 14#
30 Pullups (butterfly sets of 5)
20 T2B (singles and sets of 5)
10 HSPU (2 sets of 5)

Time- 14:46

3/15/14

1000m row

C&J 4 x 1 @85%
1 @85/115/125/135/140/145# failed at 150#

Front Squat 4 x 2 @ 90%
2 @150/165#, 1 @185#, 2 @175/180#

OPEN WOD 14.3

1000m row
Clean 2 x 4 @75%
4 @115/125/130#

Snatch Balance 3 x 4 @83%
4 @ 65/85/100#

5 x 5 Single Leg Box Jumps (did only 1 set since there are box jumps in the open WOD)

Push Press 3 x 3 @90%
3 @ 85/115/115#

OPEN WOD 14.3
8 minute AMRAP
10 DL @95#
15 Box Jumps
15 DL @ 135#
15 Box Jumps
20 DL @ 155#
15 Box Jumps
25 DL @ 185#
15 Box Jumps
30 DL @ 205#    Got 6 reps

Score: 136 reps
470 in the Region.

3/11/14

DL 5 @125/175#, 3 @ 215#, 1 @ 245#, failed @265#
Note to self: don't deadlift with a women's bar ever again.

10 minute AMRAP
25 Wallball 14#
25 DU

5+19

Barbell Club
Snatch 2 x 4 @ 75%
4 @ 65/85/95#

Jerk 5 x 2 @84%
2 @90/115/125/135/140# 1 @145#

Clean Pull 3 x 3 @90%
3 @ 145/165/165#

Back Squat 4 x 2 @90%
2 @165/185/205/215/220#

This is the heaviest I've been able to back squat in a very long time.

OPEN WOD 14.2

3 minutes:
10 OHS @ 65#
10 C2B Pullups
10 OHS @ 65#
10 C2B Pullups
 @ 6 minutes:
12 OHS @ 65#
12 C2B Pullups
12 OHS @ 65#
8 C2B Pullups

84 reps.  4 pullups short of getting into the next round.
Put me at 632 in the Region.

Snatch 1@ 65/85/95/105# failed 3x @110#
Clean 1 @110/115/125/135# failed @145#

3/8/14

Muscle Snatch 3 x 3 @65%
3 @ 65/85/85/85#

Clean & Jerk 2 x 2 @65%, 1 x 3 @70%
2  @85/115/115#, 3  @125#

Bench Press 5/3/1
5 @ 85#, 3 @ 105#, 1 @115/120#

3/6/14

Hang Clean 2 x 4 @ 65%
4 @ 115/115#

Snatch Balance 3 x 4 @70%
4 @ 65/75/85/95#

OPEN WOD 11.5

5 x 3 Position Clean @ 65/85/115/125/130#

OPEN WOD 11.5
7 minute AMRAP
Fran Ladder
3-3-6-6-9-9-12-12-etc.
Thrusters @ 65#
C2B Pullups

First time I did this WOD in 2011 I only got 31 reps.  Today I got 75 reps (finished round of 12 + 14 thrusters).  C2B pullups were still the limiting factor.  Wasn't as gassed as I should have been because the pullups slowed me down so much.

Barbell Club Week 9

Hang Snatch 2 x 4 @ 65%
4 @ 65/75/85/85#

Jerk 2 x 4 @ 75%
4 @ 85/105/115#

Clean Pull 3 x 3 @ 75%
3 @115/145/145/145#

Back Squat 2 x 5 @ 80%
5 @ 175/175#

1st ever bar muscle up on first ever attempt!  Just like my first ring muscle up, I had never even attempted a bar muscle up and was honestly scared to try.  Got a second one right after, although they were not pretty.

OPEN WOD 14.1

Second attempt at 14.1

Head to head with Peter.  Didn't do as well on the DU's (the first attempt I did them all UB easily) but I paced the snatches better and split them up into 2 sets until the end.

304 reps (6 rounds + 30 DU + 4 snatches).  G got 308, Chelsea got 304 also.  Devin had the highest male score with 333!

After Week 1, I'm 4,327 out of 71,376 worldwide, 362 out of 5,683 in the region and our team is ranked 100 out of 333.

3/1/14

Barbell

C&J 2 @ 75%, 1 x 4 @80%
2 @85/115/125#, 1 @ 135/140#, 1 Clean @ 145/135#

Clean DL 4 x 5 @ 115%
5 @ 185/195/195/195#

2 x ME Strict Pullups 5/5

Front Squat 2 x 5 @89%
3 @ 165#, 4 @ 165#

OPEN WOD 14.1

10 min AMRAP
30 DU
15 Snatch @ 55#

First attempt at 14.1 which is also 11.1 was in April, 2011 after I had just had a couple months off because of mono.  I did 3 rounds and couldn't even finish the WOD for a total of 135 reps.

I did this WOD again last year and got 300 reps (6 rounds + 30 DU)

Today I did the WOD alone and videotaped it and got 270 reps (6 rounds).  All I need is an extra 20 seconds and I can get the 30 DU's so I'm going to repeat it.

2/27/14

Barbell Club

Hang Clean 2 x 4 @ 75%
4 @ 85/115/125/135#

Snatch Balance 3 x 2 @ 80%, 2 x 2 @84%
4 @ 65#, 2 @ 75/85/95/100/100#

Max Height Box Jump

Push Press 3 x 4 @ 89%
4 @ 100/115/120#