Sat Dec 31st

11a: Split Jerk
45 for warmup, 95x5, 135x3, 155x2, 175x1, 185x1

Had tough time with the last 2 sets.  Missed on the first try but immediately brought down to front rack and then got a completed rep on second try.

"Christine"
3 RFT
Row 500m
12 bodyweight DL
21 box jumps 20"

Time 9:34

Fri Dec 30th

730a: 30 min row
Rowed 7200m in the 30 mins and we did it in the dark. Felt great after row, not sore or too tired.

11a: "Fran"
21-15-9
Thrusters
Pullups

Time: 5:48

4p: AMRAP 10
30 DU's
15 power snatches

4 + 37

should have had more rounds but had trouble stringing first few rounds of du's together. got all 30 on round 4 and power snatches felt good.

Thurs Dec 29

REST DAY

Rolled out a little and relaxed

Wednesday Dec 28

730a: 5k Row
Finished in about 21 mins and felt pretty tired after. Legs and traps were sore from workouts yesterday

Wod: Modified "Diane"
12-9-7
Deadlift 225#
HSPU

Didnt keep time. Was running out of time so I scaled it down and just tried to maintain good form

Double Wod Tuesday

730a

Strength: Weighted Pullups
35x2, 40x2, 45x2, 53x2, 58x2

WOD 1: 4 RFT
12 chin ups
15 kb swings 53#
20 box jumps 20"

Time: 8:09

430p
WOD 2:
10 MU
100 Push press 75#
1000m row

time 12:40

Chipper

Warmup: general warmup and some strict press @ 45#'s

Strength: Strict press
75x5
95x5
105x5
110x5
115x5

WOD: Chipper
20 t2b
30 kb swings 53#
40 pushups
50 med ball slams 20# ball
60 box jumps

Time: 7:58

Pushups were tough after push press but got 60 straight box jumps and made up for some of the lost time.

Back on the blog!

Warmup - 500m row (light) and a few hang power cleans/hspu

WOD: Hang Power Cleans 115# 12, 10, 8, 6, 4, 2
            HSPU 2, 4, 6, 8, 10, 12

Time: 11:01

Been going consistent lately and feeling good.  Cleans have been feeling great as of late also.  HSPU were harder than expected after HPC.  Back at it tomorrow!

The Lark

Garage Games Workout

Warmup: 400 m run, Power snatches @ 45#, 95#, 135#

WOD 1: 3 RFT
16 Power cleans 155#
600m run

Time: 14:28

WOD 2: Wrestling Practice

Front Squat

Warmup: DU's, prayer stretch, light front squats

WOD: Front Squat

135x5
165x5
185x5
185x5
185x5
185x8

Most reps gotten at 185 so far, tried keeping chest vertical more...felt good

WOD 2: Wrestling Practice

Doggin on fools...as usual

Fight gone bad

Warmup: wod movements

WOD: fight gone bad

1 min each station with 1 min rest in between rounds

Wall balls
Row for cals
Sdhp 75#
box jumps 20"
push press 75#

Time: 288 reps

Snatch Balance

Warmup: Burgener Warmup, figure 8's and dislocates, lighter snatch balances

WOD 1: Snatch Balance
95x1
115x1
135xf
135x1*
135xf
135x1*

*New PR.  Weight felt good overhead, felt fine getting to depth.  Caught first one at 135 a little high and bar traveled forward and lost it.  Second attempt much better.

Practiced double unders for 10 mins

WOD 2: Wrestling practice

Doggin on fools

Grace Practice run Sat

Warmup: Shoulder and hip mobility, Clean and jerks w/ bar, then 95#, then few reps at 145#

WOD 1: Grace
30 Clean and Jerks for time

Time: 5:53*

*pr because never done it before

DID ON SUNDAY WITH BP, JORDAN, AND TROY AND GOT 3:58*

Much better time second time around.

Thursday

Warmup: Light bench, no stretching

WOD 1: Bench

185x4
165x5
165x5
165x6
165x6

WOD 2: Wrestling practice

Doggin on fools

Gymken

WOD 1: Killer couplet 1 rope climb 20 burpees 2 rope climbs 15 burpees 3 rope climbs 10 burpees 4 rope climbs 5 burpees Time: 4:59 WOD 2: 3 RFT 10 pbar pop up dips 30 count handstand hold 15 air squats Time 7:06 Shoulders were smoked on dips, need to work on low back and core strength more...

Wednesday Morning workout

Warmup: shoulder stretching and some presses with bar

WOD 1: push press

95x10
115x5
115x5
135x5
135x5

WOD 2: 5 rounds of AMRAP 3, rest 1 min between sets

3 thrusters 95#
6 Box jumps 24"
9 burpees

WOD 3: Wrestling practice

CFFP Wod Tuesday

Warmup: light front squat and air squats, hip mobility

Wod 1: front squat

185x5, 185x5, 195x5, 195x4, 195x2

Snatch work 10x1

Felt much better

Wod 2: 15-12-9
Power snatch 95#
burpees
400m run

Time: 11:21

Friday

Warmup: general warmup and stretches

WOD 1: squats

225x3, 225x3, 225x3, 225x3, 225x3, 245xF

WOD 2: 5 RFT

10 power cleans 135#
10 burpees

Time: 7:13

Friday

Warmup: None, didn't have enough time because wrestling practice was soon

Wod1: 21-15-9
OHS 95#
Box Jumps 24"
T2B

Time: 14:31

Had real hard time with OHS.  Was hurting hand at first but that went away...a lot of wrist pain.  Last set was unbroken which was nice since first 2 sets went really slow.

Thursday Track Day

Warmup: Various Stretches and light 400m jog

Wod 1: Track work
800x2
400x3

5 Min rest between 800's and 1 min rest between 400's

Times: 2:40, 2:51, 1:19, 1:22, 1:23

Back Squats

Warmup: None really

WOD1: Back Squat
165x5
185x5
185x5
205x5
205x4

WOD2: 21-15-9
C2B Pullups
Box Jumps 24"

Time: 4:19

Bench

Warmup: None

Wod 1: Bench
115x5
155x3
185x2
205x1
225xf
225xf
165x10

Wod 2: Max reps burpees in 3 mins

62 burpees

Dogged monserrat...again

Wod 3: Wrestling practice

Lunge Jumps during practice, about 50 each leg

Saturday

Warmup: None really

Skills: Practiced footwork for oly lifts, practiced double unders and was much more consistent

Wod: Ran 1.5 miles

Friday

Warmup: Double unders, Double unders, Double unders, few wall balls

Wod: 5 RFT
20 DU
20 abmat situps
20 Wall balls

13:04

again struggled with double unders but they were getting better.  found out major reason for fall off

Wrestling practice after workout

Thursday

Woke up late

Wrestling practice and 100 pull-ups at end of practice

Wednesday

Warmup: double unders, various stretches

Wod 1: weighted pullups

35x1, 53x1, 53x1, 53x1, 53x1

Trouble getting second rep with 53 every time. Couldn't get chin over bar but close.

Wod 2: 5 RFT
10 pullups
10 push press 95#
30 double unders

13:24

Once again, Double unders killed my time. Need more work to gain some consistency.

Legs were sore, so beat them up some more

WU: Stretches, Air squats, Jump rope, run 400m

WOD 1: Back Squats
wu empty bar x 10 and 95 x 10
135 x 8
185 x 6
205 x 5

WOD 2: 5 RFT
30 Air squats to wall ball
200m run

6:16

legs were rubbery, didn't finish squat sets due to time running out....

Warmup: various stretches and a few pullups and pushups

Wod 1: wrestling practice

Wod 2: 6 min amrap
20 cal row
20 wall balls 20# ball
20 t2b
30 box jumps 24"
20 sdhp
30 burpees

Finished 8 sdhp

Wod at TUFF

Warmup: stretching, quick foam rolling

Wod 1: 1rm deadlift
365 PR
385 PR
405 PR****

Wod 2: 3rft
20 kb swings 55#
15 pullups
10 t2b

10

Scorpion Bowl

Warmup: None

Wod: Scorpion Bowl
7 RFT 7 Reps each
Thruster 95#
Burpees

9:12

Cash Out: Wrestling practice

Sunday funday

Warmup: general quick warmup

Skill: power clean work. Worked on pulls up to 135# for technique

Wod: 3 rft
3 power cleans 135#
6 kte
9 30" box jumps
Run 200

4:30

Barbells for boobs

Grace and Helen, Tyler and I completed both workouts in 9:51.

Great day, tons of fun and gotta work again on clean and jerks to be ready for amazing grace

Deadlift

Warmup: Light deadlifts up to 135

WOD: Deadlift 20RM


185 x 10
225 x 20
255 x 20

WOD2: 7 Rounds of:

Run 400m
12 t2b

Back Squats

Warmup: Stretching, Air Squats, Squats w/bar

WOD: Back Squat


135 x 10 (2 sets) warmup continued
185 x 7
205 x 3
225 x 1 PR (3 sets)
135 x 8 (3 sets)

Strict Pullups:


Weighted with 35# kb suspended from green band around waist

5 reps x 4 sets

OHS:


Warmup with dowel
45 x 2
45 x 1
65 x 1 PR (First time ever getting full OHS)


Double under work....self explanatory


HUGE progress today

Split Jerk/Push Press

Brandon, Tyler, and Dave came for lift


Warmup: General warmup

WOD 1: Split Jerk

95 x 10
135 x 5
165 x 1 PR


Push Press


115 x 5
135 x 3 PR (3 Sets)


 WOD 2: 5 Rounds:


10 HSPU
15 Pushups
20 x 24" box jumps

switched to 25 pushups and 30 box jumps after 3rd round.  Couldnt do HSPU anymore due to shoulder failure

Box Squats

Warmup: Air Squats, Stretching w/band

WOD: Box Squats


135 x 10
165 x 10
205 x 10
225 x 8
255 x 8
255 x 5
275 x 3 (failed 4th attempt) (Max effort but first time box squatting)

Metcon: Randomness


5 Sets of: 20x24" box jumps, 20 abmat situps, 20 double unders

12:24


Skill Work: Gymken


30 Muscle ups for time (never done before)

20:33


talked far too much to BP during muscle ups!!

Warmup: Jump Rope, Jog, Light deadlift

Wod: Magic Hat No. 9

9 min AMRAP

Deadlift 255

Handstand Pushups

C2B Pullups

Completed 3 Rounds 16 reps

Open WOD 11.6

Warmup: Jumped rope for 5 mins, General stretching

WOD: Open WOD 11.6

9 min AMRAP ladder style

3 thrusters
3 c2b pullups
6 thrusters
6 c2b pullups
9 thrusters
9 c2b pullups
etc....

Completed 4 rounds and 14 thrusters

First Day in "The New Box"

Warmup: Basic stretching and loosening up

Wod: Deadlift

1RM

175 x 8, 225 x 5, 285 x 5, 315 x 2, 345 x 1 PR*, 365 x Fail