Regional prep.

A. 15 min emom 

5 burpees 

1 strict hspu 

Done. Did all the hspu. I failed twice round 6 and once round 8, but was able to re-attempt and succeed and get to next min a-ok. 

B. 5 hang squat snatches at starting weight (110) rest 3 mins between attempts

Done. No failed. Felt strong. 

C. 3-4 unbroken muscle ups x4 rest as needed. 

Done. Did 4 one round. They felt pretty good today, I just get so tired and I feel like muscle up are just so hard!! 😜

D. Hand walk practice. 

Got 48ft and then ran into Teri on my second attempt. Haha. These felt good today too. 

Hspu rep/hotel wod

9-6-3 

Strict hspu 

Burpees 

Quick run on treadmill 

Did it. It took me about 1:30 for 9 hspu, 1:00 for 6 and :30 for 3. Did singles the whole time. I didn't get a total time, but basically just wanted to do the rep scheme with some work in between. 

Regional prep

3 rounds 

25 pull ups 

5 OHS 

Rest 1 min between rounds

First and second rounds 2:00 third round had to break up my OHS 3/2 and dropped the bar down my back trying to get set up. I think I'm gonna just stick to the plan of 5/2 on the regional wod. Pull ups felt poopy today. 

Regional prep

10 rounds 

3 strict hspu 

4 hang cleans (115) 

5 burpees 

Rest 2 mins at round 5 

So excited that I did this!!!! Only failed 2 times!!!! 30 strict hspu!!!! 

Regional prep

A. 10 min emom at 90 

5 min emom at 100 

1 rep at 110 

Everything was easy and 110 went up good. I think I'm bruised right where I'm hitting the bar... Ouch. I tried moving my hands apart more for the last could reps and that was a little better but eek! 

B. 3 rounds (3 min rest between sets) 

3 MU 

10 "unbroken" clean and jerks 

All my unbroken, then 7/3 8/2 and 7/2/2 on the clean and jerks. 

C. Handstand walkin. 

Tried to take smaller sets and felt better. Got 41/43 I think??? Something like that. I really want 50!!! 

Regional simulation take 2

Friday: 

Event 1 

I did 9s. 4,3,1,1 I think. I can't really remember. Just went by how I felt. Then went unbroken on my clean and jerks!! Happy about that! 

Event 2: opened with 110, finished with 120. Shea made me and I'm so glad she did. This wod is so nerve racking, prob the worst! 

Event 3: 

Only 32 feet. I need to work on taking smaller steps. Once I get going with big steps it's harder for me to keep my balance. 

Saturday:

Event 4:

Shea had a whole plan for the thrusters. I did 10/8 10/8 and 10. Holy aggressive on that last set of 10, but I think it was really good having a number u had to hit. Then 2 rope climbs each round too. That was all good. 

Event 5: well I did 4 strict hspu to start with!! Then 2/1 then it all went down hill from there. I love everything else in this wod though. Apparently we did it wrong, so now we should go back to the dawing  board. 

Sunday

Event 6: switch it up a bit with Kyle, felt better starting with double under... I like this wod! Did 10 reps for the first set of deadlifts then 5s. And did 15 to start with t2b and then 5. I like that because then I for to start every round of t2b and that was better for me. I feel like Kyle just has no weaknesses in this wod!! He tots pushes me. 

Event 7: 

Did 10s on pull ups till 30 I think. They felt good today. Then 5 and 2 on OHS.  Tried to do 6 and failed. Need to just stick to 5 then quick rest and go to 2. It would be ideal if I could rest the bar on my back. I'd like to practice that. 

Fun weekend !!!! 

Regional prep 2

A1. 10 unbroken thrusters (95) rest 1 min
A2. 50 double unders rest 2 mins

Wow these thrusters were a lot harder than the other day. Felt really heavy. Did double under cause I was at home and didn't have a rope to climb.

B. 8 min Max strict hspu

Only got 10. These were really frustrating today. I'm hoping it's just cause I did them yesterday too. Not doing these tomorrow, hopefully recover those muscles. Ugh. Wish I was better at these. Trying to play around with different things. Look up, look down, tight body, quick going down, head forward when I go down.  I wish I had the secret to be good at these.

C. 2 Hang power clean EMOM 10

Wish I had time to do these. I love me some hang power cleans, didn't have enough time. Poo

Regional prep

Warm up: 

500 m row

3 rounds 

Hang squat cleans with bar

10 pull ups 

Emom 10min 2 strict hspu 

Got all the way to round 8 then failed and had to go to singles. 

A) 5 reps at 10# below starting weight rest 1 min

This felt easy: 100

B) 3 reps at starting weight rest 2 min

@110This not so much. Failed my first attempt.

 

C) 5 rounds of 3 mu's and 8 c&j's 95#

All sets of 3 MU unbroken then did 5/3 or 5/2/1 on my CJ. The last last pretty much killed me!!! 

D) 5 sets max Hs walk

Tried to accumulate 100 ft. Shortest 16 longest 30... I think. My shoulder were toast. I really want to try to get 50 ft before regionals. 

2014 regional team wods. trial run

Day 1:

Mu/ clean and jerks 95#

Hang sq snatch practice

8min sq snatch max 2 attempts 

Handstand walks

Day 2:

Thrusters/rope climbs 95#/15'

50/10,40/8,30/6

9-6-3

Strict hspu's

Hang cleans 110#

Bar facing burpees

Day 3:

125 du's/500m row

50 alt deadlift by 5's 185#

50 alt t2b by 5's

49 pull ups

7 OHS 115#

Wod 1: did the round of 15 without any fails. So glad I did that for my mental game. Now I know I can do the hardest round and not die or fail. Will prob end up doing the round of 9, which is AOK with me. Hoping to go unbroken on the clean and jerks if I do end up doing the round of 9. Just got hold on to the bar and keep moving! 

Wod 2: worked up to a hang snatch max. I think I got 120... I think. I may have only got 115. Def need to keep working on these, done feel 100% comfortable on my pull. Our team did the trial with 8 mins and I started at 110 and then failed my second attempt at 115. 

Wod 3: handstand walk. I did 36 ft for the actual run through. I went for 46 ft the next day. Hoping to get a consist 50 for the next few weeks. 

Wod 4: I liked this wod. I think this is how we did the thrusters: 10-8-10-8-8-6 (50)/7-7-10-8-8 (40)/6-8-8-8(30) we did singles on the rope climbs. We finished at 10:43... I think. I'm pretty sure we can finish this. Gotta work on thruster transitions and possibly changing up the rep scheme on the rope climbs. 

Wod 5: holy butt. I'm proud of myself that I actually made it though this workout. It took me about 10 mins but I did it! Failed once in the round of 9, 2x in round of 6 and 1x in round of 3. I loved everything else in the wod. I wish my favorite hang cleans weren't tainted with strict hspu. 

Gotta keep working on my technique on these. Tight core, pop out of the bottom... 

Wod 6- I was most excited about this wod. I was with Kyle and I started the row and went out fast. I kinda died on the double unders. I think Kyle should prob go first on the row. Deadlifts we started with 2 sets of 5s each then went to 5 each. I feel like we could rest a little less between sets. Moved on to t2b and holy t2b and holy grip. Did quick 5s. This was fun! 

Wod 7- this was fun too. I loved the pull ups. Haven't don't that many butterflies in a wod before and they felt great. I did 10 on pull ups and then quick 5 at 30. I did 5/2 on OHS, id love to be able to go unbroken by regionals.

Overall I thought this weekend was really fun, I'm hoping that the next couple weeks of programming will really focus on strict hspu, OHS and hang snatch! Planning to do at least 10 strict hspu a day till regionals.... Good plan?????