2016 Regionals Prep Cycle Day 16

4/27/15

1.  Weakness Warm-Up
100 cal Assault Bike
Time- 15 minutes

2.  Strength
DL 1 x 5 @135/185/225/255#  5RM PR!

3.  MetCon
"Isabel"
30 Power Snatches @95#
Time- 3:58 PR!
Previous PR 5:38 on 4/11/13

4.  Gymnastics
12-10-8-6-4-2
MU
400m Run
20 min cap

Did 2 UB MU + red band ring dips for the remainder
finished last 2 MU just over the time cap

4/25/15

Saturday morning 4some @ Deerfield Beach with Juanita, Bonnie and Nikki
Played 6 games (2 with each person), won 5/6

2016 Regionals Prep Cycle Day 14

4/24/15

1.  Weakness Warm-Up
60 Bar-Facing Burpees
Time- 5:35

2.  Strength
5 x 5 Back Squat @62.5% (no belt/Olys)
5 @ 155/155/155/155/155#

3.  MetCon
Row 1k
50 OHS @65# (20/15/15)
30 C2B Pullups
Time- 12:42

4.  No

4/23/15

Rest Day

Beach 4some with Juanita, Bonnie and Tammy

2016 Regionals Prep Cycle Day 13

4/22/15

Beach Practice in Delray with Tara, Justin and Rachel

1.  Weakness Warm-Up
1 mile run
Time- 8:23 (easy pace)

2.  Strength
10 x 2 Squat Clean @75%
2 @85/115/125/125/125/125/125/125/125/125/125/125#

3.  MetCon
3 Rounds
21 Thrusters @65# 55# (UB, 12/9, 12/9)
7 MU (Ring Dips with red band)

Time- 10:03

4.  Gymnastics
18-15-12-9-6
T2B GHD Situps
Row for Calories

Time- 10:30

2016 Regional Prep Cycle Day 12

4/21/15

1.  Weakness Warm-Up
100 cal Assault bike

2.  Strength
6 x 3 Split Jerk @ 70-80% off blocks
3 @ 85/105/115/120/125/130/135#

3.  MetCon
20 min AMRAP
400m Run
10 Power Snatch @95#65# (UB)

6 Rounds

4.  No

2016 Regional Prep Cycle Day 11

4/20/15

Weakness Warm-Up
Row 2k
Time- 9:27 (easy pace)

2.  Strength
5 x 5 Back Squat @57.5% (instead of DL)
5 @ 140/140/140/140/140#

3.  MetCon
5 Rounds:
10 HPC @95#85# (UB)
10 HSPU (UB) abmat only

Time- 9:42

4.  Gymnastics
5 Rounds
10 Weighted Pistols 10#
Rest 1 minute
(30 seconds on: 1 minute off)

4/16/15

Beach Practice @ Windmill Park with Juanita, Bonnie and Tammy

Regional WOD
100 DU
50 HSPU (sets of 5)
30 S2O @115# 85#
30 Front Rack Lunges

Time- 14:59

2016 Regionals Prep Cycle Day 8

4/15/15

1.  Weakness Warm-Up
100 calories Assault bike
Time- 13:50 (previous time 14:34)

2.  Strength
10 x 2 Squat Snatch @70% (not touch and go)
2 @65/85/95/95/95/95/95/95/95/95#

3.  MetCon
Partner "Nate" alternating rounds
20 min AMRAP with Marcelo
2 MU (UB)
4 HSPU (UB)
8 KBS @53#35#

9 rounds (missed last MU)

4. NO

2016 Regionals Prep Cycle Day 7

4/14/15

Beach Training with Juanita and Bonnie.  Felt really tired and slow.  Left achilles not feeling perfect.

1.  Weakness Warm-Up
Row 2k
Time- 8:33.1

2.  Strength
Split Jerk 6 x 3 @70-77.5% off blocks
3 @ 65/85/95/105/115/125/135#

3.  MetCon
30 DL @75#
40 Pullups        ripped on my first set of 10 and quit.  Left achilles also not feeling great.
30 S2O
40 Pullups
30 Squat Cleans
40 Pullups
50 DU

4.  NO

Wilmington Open/AA

4/11/15

Played with Juanita in the Open, went 0-2 then sandbagged into the AA and made it to the finals (lost in 3).  Didn't finish playing til midnight!

4/12/15

Played in the Co-Ed with Dax Allred.  Lost in the finals to Diana/Cesar. Won $50!

2016 Regionals Prep Cycle Day 4

4/10/15

1.  Weakness Warm-Up
60 Bar-Facing Burpees
Time- 5:31

2.  Strength
Back Squat 5 x 5 @52.5 (no belt/Olys)
5 @ 125/125/125/125/125#

3.  MetCon
3 Rounds:
6 C&J @110#
400m Run
6 C&J
Rest 2 minutes

3:00/2:48/2:50

Total Time- 12:38

4.  Gymnastics
"Death by HSPU"
made it through 10 HSPU = 55 reps

2016 Regionals Prep Cycle Day 3

4/8/15

1.  Weakness Warm-Up
Mile Run
Time- 6:43 PR (4 laps)

2.  Strength
Squat Clean 10 x 2 @70% (not touch and go)
2 @120/120/120/120/120/120/120/120/120/120#

3.  MetCon
10 Rounds:
10 OHS @65# (UB)
30 DU (UB or 2 sets)

4.  Gymnastics
6 min AMRAP
5 T2B
1 Power Clean @110#
5 T2B
2 PC
5 T2B
3 PC
 etc.

Got to 6 PC (stopped because I felt a rip)

2016 Regionals Prep Cycle Day 2

4/7/15

Beach Training in Delray with Diana, Juanita, Brandi, Tara and Rob.

Took me over an hour to get there and I was 15 minutes late.  Didn't have the best practice.  Tara asked me to play the Sandbox tourney next weekend but I'm going to North Carolina with Juanita.

Prep Cycle Day 2

Trained with Marcelo again today

1.  Weakness Warm-up

100 cal Assault bike

Time- 14:34
Last time took me 19:33 on 3/10

2.  Strength
Split Jerk 6 x 3 @ 70-75% off blocks
3 @ 85/105/115/120/120/120/120/120#

Kept it light to work on technique, footwork and speed.

3.  MetCon
10 min AMRAP
10 S2O @95#85# (UB)
10 Lateral bar burpees
10 Alternating Pistols

4 + 11

Feeling it in the shoulders.  85# was still feeling heavy.

4.  Gymnastics
5 min AMRAP
Max UB Sets of C2B Pullups
I tested everything.
Max Kipping C2B- 7
Butterfly C2B- 6 singles without dropping from the bar
Max Butterfly- 20 PR
Max Kipping C2B- 7

2016 Regionals Prep Cycle Day 1

4/6/15

Trained with Marcelo today

1.  Weakness Warm-Up
2k Row
Time- 9:26

2.  Strength
Find 1RM Back Squat
5 @135#, 1 @ 185/205/225/240/250#

3.  MetCon
40-30-20
KBS @ 35# (UB)
Box Jumps @ 20"

Time- 8:43

4.  Gymnastics
20 min EMOM
3 UB MU
* I did 2 UB ever 2 minutes for as long as I could. Started failing on the dip and switch to singles at 12 minutes.
3/2/2/2/2/2/1/1/1/1/1 = 18 total.  The most completed in a WOD ever and the most UB I've ever done.
I'm confident in the transition now and have started to string them together, but my dip strength fails me.

Chicago

4/3/15- 4/6/15

Weekend in Chicago for club.  Rested my knee all weekend.

2016 Regionals Prep Cycle- Test Week Day 3

4/2/15

Beach Training in Jupiter

Test Week Day 3

1.  Warm-Up
2 Rounds:
400m Run
25 Wallballs @14# (UB)

2.  Find 1RM Squat Clean
1 @85/125/135/145/155/165/165/165#

Somehow missed the last attempted and dropped it right onto my right kneecap.  Thought I was going to puke.

Skipped the 1RM Squat Snatch

3.  MetCon
15 T2B GHD Situps
20 S2O @65#45#
15 GHD
20 OHS
15 GHD
20 Thrusters Push Press
15 GHD

Time- 7:17

Had to modify the MetCon because my knee was blown up.

4.  Gymnastics Test
40-30-10 DU
20-15-5 HSPU (on 25# plates)

Time- 7:26

2016 Regionals Prep Cycle- Test Week Day 2

3/31/15

Beach Practice in Delray with Diana, Juanita and Brandi

4/1/15

Test Week Day 2

1.  Warm-Up
Slow 7 min AMRAP
10 Box Jump Overs @20"
10 cal Row
10 HR Pushups

2.  Strength
Find 1RM Split Jerk
1 @85/105/125/145/155/165/170/170/170/170# 165# PR Match

3.  MetCon
3 Rounds:
15 Lateral Bar Burpees
15 Power Snatch @75#55#

Time- 7:04

4.  Gymnastics Test
8 min AMRAP
12 Lateral Box Jumps
10 C2B Pullups

3+4 C2B

Was struggling with pullups today. Jamie beat me in the WOD.

2016 Regionals Prep Cycle Test Week Day 1

3/30/15

Test Week Day 1

1.  Warm-Up
3 Slow Rounds:
15 Empty Bar Thrusters
15 GHD Situps

2.  Strength
Find 5RM DL (no bounce)
5 @ 135/225/250#

3.  MetCon
15 min AMRAP
30 Wallball @ 14# (15/15, 10/10/10, 15/15, 10)
20 cal Row
10 HSPU (UB, 6/4, 7/3)

4.  Gymnastics Test
5 Rounds:
200m Run
6 Muscle Ups (I did max UB)  2/2/2/2/3

Beach Weekend!

3/28/15

Got to play Saturday and Sunday!

Beach in Deerfield with Devin and Morgan

Open WOD 15.5

3/27/15

Beach Foursome in South Beach with Sofie, Katya and Ellen
Won 2 games with Katya and 2 games with Ellen!

Open WOD 15.5

27 cal Row
27 Thrusters @65# (15/12)
21 cal Row
21 Thrusters (12/10)
15 cal Row
15 Thrusters (10/5)
9 cal Row
9 Thrusters (UB)

Time- 11:13

Definitely didn't make it hurt like I should have, but wanted to save myself for a weekend of beach volleyball.  Didn't want to destroy my legs and not be able to walk.  Because I didn't push hard, I got beat by 3 girls in the gym after winning every Open WOD so far.

Open Week 5 Day 3

3/26/15

Beach Practice in Jupiter with Diana, Juanita and Brandi

Open Week 5 Day 3

1.  Primer
20 Push Press @65#
20 SDHP @65#

Time- 3:27

2.  MetCon
3 Rounds:
15 Box Jumps @ 20"
12 Thrusters @ 75#
9 Muscle Ups (I did 2 max UB + pull-ups)

Time- 12:52

3.  Olympic Lifting
EMOM for 10 Rounds:
1 Squat Snatch @ 80%
1 @65/85/95/100/105/105/105/100/85/85#

Was seriously sucking at snatching today.

4.  "Flush"
30 min row at a conversational pace
5683m