Mondays Programming

MONDAY

*I felt good today, but it was another tough one! Of course :) I wouldn't be happy if what I was doing was easy. I was a little frustrated with my snatch form but all in all today was good!

Morning Workout

A1. Front Squat @32X1; 4,4,4,4; rest 30 sec

A2. Snatch grip RDL @5111; 2-3 x 4; rest 3 min

*145 

*160 

*170 

*180 (for 3 but I didn't keep the tempo as well and my third one was really slow and I barely stood up, so I did *175 for my last rep) 

B. Emom 10 min - front rack reverse lunge x 8 (85#, build per set)

1- 85lbs

2-95lbs

3-105lbs

4-115lbs

5-125lbs

6-135lbs

7-140lbs

8-145lbs

9-150lbs

10-155lbs

*These were good! I feel like i could have gone heavier if I didn't have to stay on the EMOM. 

C. 5 sets - 2 Segmented snatch DL + 2 Snatch pull (3 sec lower); rest 2 min

1-125lbs

2-130lbs

3-135lbs

4-140lbs

5-145lbs

+

Emom 6 min - HS x 1 (build heavy)

1-125lbs

2-125lbs

3-130lbs

4-135lbs

5-140lbs

6-145lbs miss

7-145lbs kinda ugly

*these felt retarded today. :/

+

4 sets @consistent pace:

10 strict dips

10 burpee box jump over

10 push ups

10 cal AB

Amrap set of HSPU

rest walk 2 min

1-6:05 w/7HSPU

2-4:41 w/7HSPU

3-5:23 w/7HSPU

4-6:01 w/10HSPU

*I maybe could have done more HSPU but I was thinking about getting the next round in around the same time and I dunno...not sure if I should have pushed it more with the HSPU? Or try to keep the same time?

Evening Workout 

AD 22 sec @97%

rest walk 2:48

x 5

*Felt Good

rest 8 min

5 burpees

5 box jump

10 sec AD sprint AFAP

rest walk 2:38

x 5

*Each round took about 30-35 seconds

Fourth Of July Weekend!!!

Thursday 7/3/14

Morning Workout

Warm up – include snatch balance work with load…..*worked up to 135lbs*

A. Snatch pull + Mid hang snatch pull + Hang snatch - 12 sets 

1-65lbs

2-95lbs

3-105lbs

4-115lbs

5-125lbs

6-135lbs

7-135lbs

8-135lbs

9-135lbs

They all felt really good 

10- 145lbs UGLY one

11- 145lbs MISS

12- 145lbs GOOOD ONE!!!!!

B. Emom 20 min - Snatch x 1 (build from 60%)

Started @ 100lbs

1- 100lbs

2- 105lbs

3- 110lbs

4- 115lbs

5- 125lbs

6- 130lbs

7- 135lbs miss :/

8-135lbs GOOD

9-135lbs GOOD

10- 135lbs UGLY one

11- 135lbs miss :/

12- 135lbs GOOD

13- 135lbs miss :/

14-135lbs UGLY one

15- 135lbs GOOD

16- 135lbs GOOD

17- 135lbs GOOD

18- 135lbs miss :/

19- 135lbs GOOD

20- 135lbs UGLY one

C. 6 sets – every 2 min - Segmented snatch DL x 3 (120,125,130,135,140,145)

This hurt my thumbs so bad, so I tried doing it without a hook grip and I couldn't hang on to the bar. 

+

5 sets for time @consistent pace:

10 double KB thrusters (1pd/h)

10 burpees

rest walk 1 min

*I really liked this little WOD

*Each round was  about a minute*

1- 1:00min

2- 1:03min

3- 1:00min

4- 1:00min

5- 1:01min

Evening 

A. Push press-  build to a heavy set of 5

Started at 115lbs

1st set: 115lbs

2nd set: 125lbs

3d set: 135lbs

4th set:145lbs

--Felt really heavy-- Like heavier than usual

B. Emom 8 min – Jerk dip squat + SJ (80-85%)

155lbs 

C. Jerk from blocks - build to 80% fast

*Started at 125lbs and worked up to 165lbs

D. PS - Tng x 3 - build to a tough set

*Started at 105 trying to keep good form and built to 125

E. Emom 14 min - 

odd - DU x 20 unbroken

even - CTB chin up x 5 unbroken

*I really liked this one. I thought the CTB would be hard but I did each round unbroken except one of the rounds I messed up my DU.

I finished my DU and my CTB in about 12-13 sec for both. 

*Upper body feeling a little shot right now. 

FOURTH OF JULY

* I kind of had to change some things cause the box I was at didn't have everything I needed and I was unsure on some of the lingo *

Morning:

10 min @ 85%:

5 ring dips

25m FW (70#/h)

150m row

* My Ring dips got tough because I suck at kipping dips and so I end up doing them all strict.

rest 5 min

10 min @ 85%:

20m walking lunge

5 Tng PC (135#)

100' VC

*I did 1:00min on the airdyne instead of the VC

rest 5 min

10 min @ 85%:

3 front rack lunge (115#)/leg

4 box jumps (20”, cycle)

3 wall walks

4 burpees

Evening

45 min swim easy

*We were at the beach so I ran instead, I just jogged for 45min...I swam but not laps. More like playing in the waves ;)

7/5

Morning:

A. 5 sets - Clean x 1 + Hang clean x 1 + FS x 3; rest as needed

This was really tough

Started at 135lbs

1-135lbs

2- 145lbs

3- 155lbs

4-165lbs

5-175lbs

B. Take 85% of A weight - Emom 5 min

I assumed this was Cleans for 5min?

I did 150lb cleans EMOM

C. 15 min –

Min 1 – RC x 1 (15’)

Min 2 – Pendlay row x 6 (I used 145lbs, wasn't sure how heavy to go)

Min 3 – 8 cal row

*tried to row the correct way*

+

5 rounds for time:

5 DL (205#)

5 strict pull ups

Time: 1:53

-Love me some deads

*I THREW UP SOME MUSCLE UPS, they did NOT look good or feel good. I didn't fail any though.

I WAS SUPPOSED to do this :

for time:

21-15-9

PS (85#)

ring push ups

box jump over (20")

*BUT I couldn't get to a box because we were driving home from California. I couldn't find anywhere open, so I just did a little push-up/sit-up/sprint/air squat WOD at my house. 

7/6

60 min walk unplugged

This felt GREAT TODAY! 

Wednesdays Workout

Wednesdays Active Recovery Day

This morning I ran 24 minutes. I just jogged a nice easy 2.4 mile run. It felt REALLY good. I loved it.

This evening I did the 60min Watt Bike and I rode 30,121 meters.

I was trying to keep it at 33 or higher the whole time, but somewhere in the middle there I let it go down to the 26's a few times. It was a good one!

Tuesdays Workout

Today was awesome

I am definitely feeling different muscles working than I am used to
My Hammies and Glutes are DEFINITELY feeling it ALONG with the front part of my shoulders. 
I like being sore though! Feels like I am working hard :)

Tuesday's Workout

AM

A1. Halting clean DL; 2,2,2,2,2; rest 30 sec (weight was 165lbs)

A2. GH raise @41X0; 6-8 x 5; rest 30 sec (These got tough!)

A3. Russian KB swing; 10-12 x 5; rest 3 min (1.5 pood)

B. HPC – build to a heavy (from boxes, bar at mid thigh)

*The boxes were being used so I just went from mid-thigh off the floor*

1- 95lbs (really trying to focus on form... 4reps)

2-115lbs... 3reps

3-125lbs... 2reps

4-135lbs... 2reps

5-145lbs... 2reps

6-155lbs... 1rep

7-165lbs... 1rep

8-175lbs... 1rep

9-185lbs... 1rep

C. Tng PC cluster; 3.3.3 x 3; rest 15 sec, rest 2 min

*I loved these*

-I started at 45% and went up-

1- 95lbs

2- 125lbs

3- 145lbs

(maybe could have gone heavier but form felt better, learning to breathe more too, Matt told me I am holding my breath ;) )

+

for time:

15 strict chin ups

5 wall walks

15 strict chin ups

5 TGU/arm (35lb KB)

15 strict chin ups

5 wall walks

TIME 12:34

PM

A. Push press - build to a heavy set of 5

45lbs/95lbs/115lbs/125lbs/135lbs/145lbs

B1. Jerk dip squat; 2,2,2,2; rest 60 sec

B2. Split Jerk; 1,1,1,1; rest 2 min

*I had no idea how heavy to go on these...

so I did 115lbs/125lbs/135lbs/145lbs

(I maybe should have gone heavier...?)

C. Emom 10 min - Strict HSPU amrap in 30 sec

OKAY this was harder than I thought and I kind of sucked it up. 

My rounds went like this:

1: 2HSPU

2: FAILED 2HSPU

3: 3HSPU

4: 3HSPU

5: 2HSPU 1FAIL

6: 2HSPU

7: 2HSPU

8: 2HSPU

9: 1HSPU 1FAIL

10: 1HSPU 1FAIL

I am obviously NOT the HSPU master

+

AD 30 sec @90%

AD slow spin 30 sec

x 30

- rest 3 min every 10 sets

This one was very hard! 

First Day of Programming at OPT

Hey Guys! 

Long time no POST!

So I recently switched programming to OPT

Very excited to learn from their amazing staff and grow further as a crossfit athlete

I had a blast competing this year with Urban WarFits Team 

at the Southwest Regionals in Utah 

and I am very excited to take this to the next level 

and go for an individual crossfit athlete for 2015

Today was my first day of programming with OPT

and my first meeting with my nutritionist

Lets just say

 I CANNOT WAIT

 to jump right in

Here is todays workout:

6/30

AM

A1. Front Squat @33X1; 5,5,5,5; rest 30 sec

A2. Air squat AFAP x 20; rest 3 min

I wasn't sure how heavy to go, this is all kinda new

1st set: 135lbs

2nd set: 145lbs

3d set: 155lbs

4th set:165lbs

B. Front rack step up; 7-9/leg x 3; rest 2 min

1st set: 65lbs

2nd set:75lbs

3d set: 95lbs

(I prob could have started heavier and ended heavier)

C. 6 sets - Halting snatch DL x 3 + Snatch pull x 2 + Snatch high pull x 1; rest 2 min

I did all sets at 65lbs (just trying to fix my form)

then I added 3 extra sets (95lbs, 115lbs, 125lbs)

+

warmed up to 115lbs

Emom 8 min - Hang snatch + OHS (build)

1-115lbs

2-120lbs

3-125lbs

4-130lbs

5-135lbs

6-140lbs

7-145lbs

8-150lbs

+

3 sets @consistent pace:

6 ring dips

50m sled drag (90lbs-I prob should have gone a little heavier)

12 ring push ups

50m FW (HEAVY/ I did 70lb dumbbells, I prob should have done more) 

3 RC

rest walk 2 min

This wasn't bad at all, the Rope Climbs were the crappiest part.

1- 3:04

2- 3:00

3- 3:06

PM

AD 20 sec @97%

rest walk 2:40

x 6

rest 8 min

VC 20 sec @97%

rest walk 2:40

x 6

This felt awesome, I thought the VC would be harder but it wasn't as bad as I thought. I went FULL THROTTLE too. 

I threw up 3 Ring MU at the very end just to keep myself sane. If I don't do those at least every other day I become a head case. 

Tuesdays Workout

Today was great!

Morning Running: 3.2 miles

Afternoon workout:
Strict Push Ups, emom
6x10
*focused on keeping my elbows in*

Strength:
Seated DB Shoulder Press, emom
1x15
1x12
1x9
1x15
Dumbbell Incline Chest Press, emom
1x15
1x12
1x9
1x15

Conditioning:
AMRAP 9 minutes
50 Thrusters 95/65
50 C2B Pull Ups
*This wasn't THAT bad. I got into 20th rep of my 2nd set of thrusters*

Handstand pushups deficit
5 sets of 6

Snatches:
2/5 @ 130#
2/3 @ 140#
2/1 @ 150#

Efficiency:
110# every 15sec for 3:45...stayed on track.

Finished off my day with Muscle Ups with Rob.
I usually just get 3 or 4 but It was nice to have a little extra push from Rob.
I couldn't dip out of 3 of them but I got 7 complete.
*Trying to get these in when AFTER my workouts. I figure If I can do them TIRED and SORE, then I will be golden*
I am going to up my daily reps to a 10min emom

Mondays Workout

Awesome Day

Okay soooo, I have been a slacker with the blog. 

Today was a wonderful training day. 

8:30am- Ran 4.73 miles---51 minutes but I was pushing my two boys in the stroller---

(I have been running every morning, 4 days a week I run between 2 and 3 miles and the other 2 days I run to Chapparal Park which is the 4.73 miles round trip)

11:30-1:00- Olympic Lifting Class with Joe Micela

45 minutes of Snatch

4 reps at 75#

4 reps at 95#

2 reps at 115#

2 reps at 125#

10 reps at 135 (in doubles)

30 minutes of Clean and Jerk

4 reps at 95#

4 reps at 115#

4 reps at 125#

2 reps at 135#

2 reps at 155#

10 reps at 165# (all doubles)

15 minutes of Front Squat

3 sets of 10 at 165#

4:00-6:00

Warm Up

Landmine Twist--3 sets of 20 total

2 sets of 6 pushups

*Weighted C2B pull-ups, I used a vest...not sure how heavy it was, maybe like 10lbs...
4 sets of 4

* I already worked on Oly today so instead of doing the cleans and jerks I worked on butterfly pull ups- 

I was able to string 10 together...did 4 sets

1- 5

2- 7

3- 10

4- 4

Front Squats

*since I already did front squats I just did Laura's numbers*

2/5--130#

2/3--140#

2/1--155# ( I think )

Efficiency (this was tough for me today, my collar bone is really killing me and I just struggled! I had to do singles)

30 reps of clean and jerk @ 125# every 15-20 seconds in 4:30 (supposed to be in 3:45 but I got behind)

Then 2 broad jumps every 15 seconds

*this was easy, but Rob informed me it was supposed to immediately follow the c & J...whoops!

Conditioning: I really loved this workout! 

I just did 10 rounds for time without stopping. I took tiny breaks when I got tired but tried to just NOT STOP moving. 

3 45# plates on the dog sled

8 burpees

Strict Dips
6x3
(I couldn't get deep enough when I did 4, I know its only 1 more but it wasn't counting so I just did 3)

Strength:
Seated DB Shoulder Press
1x15
1x12
1x9
1x15
Dumbbell Incline Chest Press
1x15
1x12
1x9
1x15

****THEN I haven't been on the rings for a few days because I have been so sore. I have made it a point to get up there after every workout and get at least 3 in so I can get used to doing them tired. I have been able to get up 99.9% of the time, which makes me so happy ;) 

Well today I decided I would do them fresh because of my soreness and aches and pains....BUUUUTTT I couldnt squeeze in during class because the floor was taken up. SO I had finished all my stuff and was like, "EFF, now I have to do them tired, I can't leave without doing them..."(kind of a mental thing) SOOOOO I hopped up there and I got 4 singles in before I left! They were so easy!!!!! I landed high in my dip and everything! YESSS! Perfect ending to my day.....Noooowww for stringing these suckers together! Can someone help me with that! I need at least 3 unbroken by regionals.****