Saturday, June 29, 2013

6/29 back squat/deadlift

A. Back squat
5x1; rest 3 min
B. deadlift
5x1; rest 3 min
+
"Nichole"
20 min amrap
Max pull ups
400m run


A. 175, 175, 175, 180, 180 
These felt pretty good. Only put my hands down 2x 

B. 166,165,165,170,175 
These felt really heavy today. I'm not sure why. I should be able to do 175 no prob, but whatever!! 

C. 117. 25,24,15,16,18,19 
Just felt like my grip was failing me each round more and more. The run was horrible. I'm pretty sure it was 103 outside. 

Friday, June 28, 2013

6/28 Bench

A. Bench 10, 8, 6, 4, 2 rest 3 min
B1. HR push up 15 reps x 5; rest 30 sec
B2. Floor bench with 26lb KB  7 reps x 5; rest 30 sec
B3. 10 push ups with a green band on back 10 reps x 5; rest 2 min
+
3 rounds
15 t2b
15 burpees

A. 75,80,100,110,115(1)
Worked out with the boys today. It was actually really good to have Ryan there telling me what weight to put on and I felt like I challenged myself even more. 

B. done. Lots of crazy movements because of my shoulder. It's starting to feel a little better. We'll see how it feels after all upper body today. 

C. 4:35. Wow this was alot harder then I thought. I was having a hard time stringing the T2B together because my core was so sore. 

Thursday, June 27, 2013

6/27 hang snatch hang clean

A. Hang snatch
EMOM 3 reps for 10 min
B. hang clean
EMOM 3 reps for 10 min
+
3 rounds:
15 burpees
25 jumping squats
50m sled push #120 (externally added)
Rest 5 min btw

A. 5@85, 5@90 
This felt easy. Maybe too easy. I didn't really know where to start cause I don't really know my hang snatch #s. 

B. 130. I thought u would be able to go heavier, but this felt heavy enough. 

C. 2:192:242:39

6/25 walking lunges, deadlift, sprints

A. 20 walking lunges x 4 (2 mins rest btw sets)

B. SPRINTS with Sarah

C. Deadlift 6, 6, 6, 3, 3

D. 100 burpees EMOM 3 power cleans @125

A. 85, 95, 100, 105

B.
40 yard 5:50, 5:28 
100 yard 13.44, 12.9 

C. 245 (4), 225, 225, 245, 265 
This was ugly. I was in the class, ran out of weights and time.

D. 10:41 

Monday, June 24, 2013

6/24 back squat.

A. 
100 cal airdyne 
1k row 
1k run 

B. 
5 rep max back squat 

C. 
Fran 

A. 15:26 beat my previous time of 16:09. The airdyne felt really good. I was totally ready to burn some calories after a weekend of bachelorette partying. 

B. 175. This felt heavy. I wanted to give up at 3, but I didn't!!! 

C. 4:23. This felt surprisingly ok. Did 13/8, 10/5, 9 thrusters and pull ups as fast as possible. 


Thursday, June 20, 2013

6/20 snatch/power clean off blocks ISABELLE

A. snatch pull off block
5 reps EMOM for 7 mins @ 75%

B. power clean off block
5 reps EMOM for 7 mins @ 75%

C. Isabelle #95

A. 85# off a small box with 35 lb plate.
tried to work on staying over the bar and doing the hip hop. slow to the hips then look back with a fast pull

B. 120# off a small box with 35 lb plate.
these were pretty easy, just getting through them

C. 5:00
This is fun. I was kinda nervous. but i dropped each rep and just kept picking it up. I only rested once to get chalk, after 10 reps.

Wednesday, June 19, 2013

Don't lose!

Giving yourself permission to lose, guarantees a loss. -Pat Riley

6/19 Dead lift


Behind the neck press
5 reps @ 65 

This was killing my shoulder so I stopped 

3 reps deadlift EMOM for 10 mins 
@210 

5 rounds 
10 toes to bar
20 KB (35) 
50 double unders 

9:22


Tuesday, June 18, 2013

6/17 back squat

20 rep back squat 

3 rounds 
15 squat cleans (75)
15 box jumps 

140#
6:35 

Friday, June 14, 2013

6/14 Snatch Balance

Snatch Balance
5, 5, 3, 3, 1, 1 

20 power snatches (65) 
20 pull ups 
20 clean and jerks (65)
20 HSPU (no plates, just one ab mat)
20 SDHP (65) 
20 pull ups 
20 hang cleans 
20 HSPU 

SB: 
65, 75, 85, 95, 105, 115

WOD: 11:00 

6/12 strict press


Strict Press 
5, 5, 3, 3, 1, 1

WOD: 
30 Hand stand push ups
40 Box jumps 24"/20"
50 Kb swings #53/35
60 Sit ups
70 Burpees

SP: 65, 70, 80, 85, 90, 95 
WOD: 13:12 (with 25lb plates for HSPU) 

6/11 Front Squat


Front Squat 
5x5

Deuces wild: 
For time 
Buy in-2 rope climbs 
2 rounds 
20 wall balls 
20 SDHP 
20 box jumps 
20 push press 
20 cal row 
Cash out- 2 rope climbs 

Front Squat: 
135, 145, 155, 155 (1), 145 

WOD: 11:35 

Deadlift

Deadlift
2, 2, 2, 2, 2

145, 175, 175, 175, 175

Day 3 recap NorCal Regionals 2013

Day 3: I'm writing this 3 weeks after the fact, so we'll see how much I can remember.

Event 6: Axel Chipper
I was really really looking forward to this workout. when i did it before I almost finished, so i was really hoping to finish this one that day. I started off strong and did the most unbroken doubleunders i have ever done (90)!! Then i moved on to the HSPU which went ok. i had to break them up a lot toward the end. I was feeling really good going into the toe to bar and busted those out really quick. Then on the axel SOH, i stuck to the plan of doing sets of 5, but i was resting sooo much and this was my down fall. I was definitely tired from the two days prior, and looking back, i had no drive to pick up the bar and move it. I got through my 30 SOH and had like 45 seconds to lunge 90ft. I wanted to make it at least half way to get the 1 more point, but i couldn't make it there fast enough. 15:03

This was most definitely the workout that i learned the most from during the weekend. I was so disappointed that i didn't finish and knew i could have. I finished and knew i had more in the tank. I was too worried about staying to my rep scheme, feeling tired and not wanting it to hurt. I learned that you can over plan, over think and over strategize a workout. I also realized that going into regionals my attitude was to just have fun. I didn't put any pressure on myself (which can be a good thing), but I learned that I need that pressure on myself to make it hurt, push harder and screw the plan...just go.

During day 3, i felt so tired. I think it was a combination of lots of work and not eating what i needed. My eating was pretty good the previous days, but I was sleepy and fatigued on Sunday. I realized this a little too late ;)

Event 7: rope climbs/squat cleans
This event went well. I don't remember much, other than i just wanted to keep moving. i do remember, slid down that rope like a mofoe. I was working on it a few days before and i couldn't get it, but it just happened that day, and I'm glad it did. Finished in 7:28. 

I thought I wanted to go to regionals once as an individual. I wanted to prove to myself that I could make it, and then, that would be it. This may sound weird, but to my surprise i finished the weekend and instantly felt like i wanted to do better next year, I wanted to put more pressure on myself to be more competitive. It was an amazing experience that took a lot (did you hear me....a lot) of time, effort, sweat, tears and emotion, but during that weekend, and in the moment, it was most definitely worth it!!!