Friday, Saturday and Sunday Workouts

The Weekend

I felt really good this weekend

Friday

--Morning--

10 min @ 85%:

125' VC

5 ring push ups

1 RC

ROUNDS: 5

rest 5 min

10 min @ 85%:

30m DB walking lunge

8 TTB

Row 150m

ROUNDS: 4+walking lunge

rest 5 min

10 min @ 85%:

Max cals on AB

TOTAL: 86cals

--Evening--

Swim 25m @90%

rest walk 30 sec

x 20

Went to Lifetime and did these in the lap pool

Saturday

--Morning-- 

A. 5 sets - Clean x 1 + FS amrap set; rest 3 min 

1- 145lbs + 14 squats

2- 155lbs + 11 squats

3- 165lbs + 8 squats

4- 180lbs + 4 squats

5- 190lbs + 1 squat

B1. Prone row @21X2; 6-8 x 4; rest 30 sec

B2. Ring row @1010; 8-10 x 4; rest 2 min

C. Amrap strict pull up in 3 min

TOTAL: 24reps

rest 1 min

Amrap strict dip in 3 min

TOTAL: 25reps

rest 1 min

Amrap strict HSPU in 3 min

TOTAL: 11reps

*I was dead by this last one*

+

Row 500m buy in.......

then

5 rounds for time:

5 PS (125#)

5 burpee box jump over

5 axel bar front rack step ups/leg 

TIME: 25:23

*I was dead tired and really had to mentally push through this one*

--Evening--

for time:

50 double KB thrusters (1pd/h)

- emom 3 burpees

TIME: 4:24

--Sunday--

60 min walk unplugged

*Felt Great!

Thursday

Thursday

Today was really really great!

I had some ups and downs in my workout 

but I feel so much better then when I first started 

aannnddd I feel like I am able to figure out my problems and fix them! 

I love that feeling. 

I need consistency though! 

I am feeling strong, really strong.

 I am feeling really good on my diet as well. 

I have energy, and I don't hurt. 

I haven't lost any weight, but I haven't gained any either. 

Jason, asked me, are you trying to be a body builder or a crossfitter? 

I am having a huge mental shift and it feels awesome. 

AM

Warm up – include snatch balance work with load…..

A. Mid hang snatch pull + Hang snatch - build heavy in 12 min

*I didn't go THAT heavy because I am getting crazy about form and I really want to have good form before I add weight. Today Matt Bryant and James Taylor were helping me a TON and it made all the difference in the world. 

Warm up was a mid hang snatch pull+hang snatch+snatch balance

1-85lbs

2-95lbs

3-105lbs

Start

4-115lbs

5-115lbs

6-125lbs

7-125lbs

8-135lbs

9-135lbs

*MY last snatch felt as light as my first! Matt said something about my form and it clicked and I did it and it was SO AWESOME! 

B. Clean pull (10 sec lower): 2,2,2; rest 2 min (90%+ of clean RM)

*These were tough! I based it off of 200lbs, but I don't think I was thinking right because I should have done it off of 215lbs. SO I did it at 180lbs. 

+

6 sets for time @consistent pace:

10 cal AB

5 squat clean (135# Tng)

5 burpees over bar

10 HSPU

rest walk 90 sec

*I felt  a little off on the squat cleans. My HSPU felt like ultra amazing. I felt like a rockstar on those. 

Round 1: 2:36

Round 2: 2:12

Round 3: 1:59

Round 4: 2:04

Round 5: 3:30 

Round 6: 2:58

*I struggled toward the end!

PM

A. BTN push press - build to a tough set of 3 (from blocks, drop bar after each rep)

This was fun!

I did:

1-95lbs

2-115lbs

3-125lbs

4-145lbs

5-155lbs

6-165lbs *I got the first one EASY, but couldn't get the 2nd!!! FML!

7-160lbs *Got all 3! This was good! I felt good! 

B. Emom 10 min - BTN Jerk x 1 (build from 165#)

1st set: 165lbs

2nd set: 175lbs

3d set: 185lbs

4th set: 195lbs

5th set: 205lbs

6th set: 215lbs MISS (I was not ready and kinda psyched myself out)

7th set: 215lbs

8th set: 220lbs (this was kind of ugly but I have never gone this heavy over head! PR!

9th set: 205lbs (I went down cause I wanted to work on form a little bit

10th set: 205lbs

C. for time: 20 wall walks

TIME: 3:12

D. 4 sets for time:

5 chin ups unbroken

25m single arm FW L

5 chin ups unbroken

5 box jumps

5 chin ups unbroken

25m FW R 

rest walk 2 min

*I timed each round because I wanted to :)

1st: 1:30

2nd: 1:12

3d: 1:15

4th: 1:14

*I loved this*

Wednesday's Active Recovery

I am feeling good today. 

My body feels good.

I always soak up my active recovery days.

I got my sweat on though, that is for sure! 

Morning

Jog 15 min easy

+

Ride bike 35 min

*I ended up running a little bit further than I expected and ran for 25min

*Then I rode my bike for 25min

Evening

RTW 

1 min AD

1 min row

1 min FLR

1 min bear crawl

1 min climb

1 min ski

x 6

- ALL easy pace

*I replaced bear crawl with broad jumps and high knees. 

STRONG Tuesday

Tuesday!

Today felt STRONG

I am feeling more consistent 

I am feeling the difference in good form and bad form

I am beginning to "feel" what I am doing wrong and what my weaknesses are
I am also beginning to feel like I am using the correct muscles for certain movements

The numbers I was doing when I first came are feeling lighter too! 

I feel really good :)

Morning

A. PC (from blocks bar 4" off floor); 3,2,2,1; rest 2-3 min

1:125lbs

2:145lbs

3:165lbs (3 reps)

4:175lbs (2 reps)

5:185lbs (2 reps)

6:195lbs (1 rep)

7:195lbs (1 rep...I did an extra rep because Matt Bryant did not like my form on my other one :) 

I didn't finish my pull on my first 195lb clean)

B. GH Raise @20X0; 10-12 x 3; rest 2 min

C. HPS - moderately heavy set of 3 (not Tng, perfect mechanics)

1-85lbs

2-105lbs

3-115lbs

4-125lbs

5-135lbs

+

for time:

20 wall walks

30 ring rows

20 clapping push ups

30 alt DB snatch (70#)

TIME:  16:58

*The wall walks were the worst and it took me a while to warm up to those DB snatches but once I got going on those they were fun! 

Evening

A. Push press - build to a heavy set of 2

1-65#

2-95#

3-125#

4-145#

5-155#

6-165# (1 out of 2)

7-165# (1 out of 2)

*This is my old one rep max...I think it could be more now. 

My form is kind of crappy :/

B. Emom 15 min - Jerk x 1 (build from 60%)

*Going off of 200lbs because I have never jerked without cleaning it first. 

1-95#

2-125#

3-145#

4-155#

5-165#

6-175#

7-185#

8-185#

9-195#

10-205#

*UMMM I TOTALLY forgot to do this as an EMOM. I didn't realize it till just now!!! I was just working up to a heavy Jerk. Dang it! 

C. Amrap strict HSPU in 5 min

TOTAL REPS: 23

+

AD 30 sec @90%

rest walk 30 sec

x 26

*This sucked!

Kept RPM's between 68 and 71

Monday Funday

ITS MONDAY

I love Monday's

A start to a new week! 

Today went great. 

I felt stronger. I felt good. 

Morning

A. Front Squat @31X1; 3,3,3,3; rest 2-3 min

*Okay I have to laugh at myself because I always forget that "31x1" is TEMPO! 

I automatically think, 31reps for one set. I actually did that the other day with the Pendlay Rows!!! 

I caught myself today though :) 

Warm Up

125lbs--5 squats

145lbs--3 squats

155lbs--3 TEMPO squats

165lbs--3 TEMPO squats

175lbs--3 TEMPO squats

185lbs--3 TEMPO squats

B. Halting snatch DL + Mid Hang snatch pull + Hang snatch; 2.1.1 x 5; rest 2 min

*This felt crappy today. I was totally in my head. I feel like they were all over the place. I need to chill out a bit. 

1st-105lbs

2nd-115lbs

3d-125lbs

4th-135lbs

5th-135lbs

C. for time: 30 DB step ups (35#)

TIME: 1:22

*I did a 20" box, should I have done a 24" box?

+

5 sets @consistent pace:

Row 300m

6 burpees over erg

8 ring dips

6 strict pull ups

8 KBS (2pd)

rest walk 2:30

1-4:10

2-3:58

3-3:42

4-3:58

5-4:17

*I haven't figured out how to kip my dips so they were all strict. 

Evening

*I started with some ring muscle ups today. I did 4 and they felt really good. 

AD 25 sec @97%

rest walk 3:05

x 5

rest 8 min

VC 25 sec @97%

rest walk 3:05

x 5

*I liked the sprints my legs felt HUGE! 

Saturday

Its Saturday!

I love Saturdays 

Todays workout was great

I wasn't able to do the 115# hang squat cleans because 

I couldn't get into a gym that was open, 

 I know that Sloan has access to a box, I can go with her in the future. 

SO I had to do something a little different. 

BUT I REALLY want to do the 50 hang squat cleans for time. 

Annnnywaaaayyyy

MORNING 

A. 3 sets - Clean x 3 Tng + FS amrap set; rest 3 min (build from 155#)

I like to build from the bottom

Warm-Up:

95#-3 cleans

105#-2 cleans

125#-2 cleans

145#-2 cleans

Starting (3cleans+FS amrap)

1ST SET: 155# + 7 Front squats 

2ND SET: 165# + 8 Front squats

3D SET: 180# + 3 Front Squats

*I wasn't sure if I should go till failure on my FS 

or play it a little safe so I could get the future cleans and FS in*

B. Pendlay row @21X2; 3-5 x 5; rest 2 min

I tried doing the sets of 21 @ 115# and I couldn't do it. I did them at 95#

Then I did the other sets @ 105#

*Later on Michael Bann helped me with form on these, and I might of been able to go heavier if I was doing them with better form for the sets of 21. Not sure how heavy to go on these. 

C. Strict lean away chin up; 6-8 x 4; rest 2 min

Michael also helped me on these.

These were tough! 

I did 6 on each set.

+

10 rounds for time:

3 DL (205#)

100m ski

5 bar facing burpee

*I LOVED this little WOD*

TIME: 11:08

*I felt like I got faster as it went on--

EVENING

20 sets of 30 sec sprints

-85% and 50%

*Sprints always kick my butt!!!

Friday Shhhhmiday

Today was GREAT! 

I feel like I am still learning what my speeds are as far as 90%/85%/75% etc. 

But left dripping sweat. 

P.S. I will be adding glutemine and fish oil starting tomorrow.

Morning

10 min @ 85%:

5 ring dips

100' VC

Row 200m

*I got 4 rounds + 3 dips*

rest 5 min

10 min @ 85%:

20m axel bar front rack reverse lunge (105#)

1 RC

35 DU

*THIS one sucked balls. I hated it. I hated those offing lunges. I the double unders and rope climbs were a breeze.*

*I only got 1 round + 20 lunges + 1 rope climb*

(OH and I did 115lbs....the axel bar is 25lbs....right? I had 45's on each side)

rest 5 min

10 min @ 85%:

30m double KB OH walk

8 TTB

8 push ups (chest to deck)

*OKAY MIKE! I am either doing it wrong or I am retarded because I could not press or jerk out or whatever with 24kgs in each hand. I cleaned them, and then I couldn't jerk them! I felt so dumb/weak but whatever. SO I did 20kgs.*

*I got 4 rounds + 30 meter walk + 8 toes to bar*

Evening

45 min swim easy

I wasn't able to get to a pool so I rowed 25 min and did the air dyne for 20min

I didn't know what else I could do...I kept it at an easy pace.