5/19 2013 Regional Prep

A. 3 burpee muscle ups for time; rest 3 min x3
+
12-9-6
Deadlift 315#
Box jump 30"

MU WOD
Round 1- :48
Round 2- :52
Round 3- :48

WOD 2
3:00
All deadlifts unbroken!!! This weight is feeling managable

5/18 2013 Regional Prep

3 sets:
30 hspu
30 shoulder to OH axle 100#
rest 8 min bw sets
+
3 sets:
2 squat clean 135#
Run 100ft
2 rope climb
run 100ft
2 squat clean 135#
rest 5 min bw sets

WOD 1
Round 1- 5:21
Round 2- 6:37
Round 3- 7:39

WOD 2
Round 1- 1:40
Round 2- 1:37
Round 3- 1:29

5/16 Regional prep

3 sets:
50 wall balls
30 CTB chin ups
30 pistols
40 DB snatch (50#)
rest 12 min bw sets

Round 1-11:55
Round 2-12:35
Round 3-13:34

Tried to break up wall balls, 15, 15, 12, 8. Then CTB just tried to get through with resting between 10s,   just keep moving on pistols and did sets of 5 on DB snatches. I think the key to this workout is finding a rep scheme and sticking to it.

5/15 OHS

A. OHS triples (from floor); 7 sets @205#; rest as needed bw sets
+
3 sets:
9-6-3
Deadlift 205#
Box jump 24"
rest 6 min bw sets

OHS
@ 105, 110, 110, 110, 110, 110, 110(1)
Those were heavy. I think I decided tonight that I just have to start at 85# at regionals.

WOD
Round 1-1:41
Round 2-1:40
Round 3-1:58
The weight felt good every round until the last 3 reps.

2013 regional simulation WOD 6 & 7

WOD 6: For time:

100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to overhead with axle (160 / 100 lbs)
90 foot Walking lunge with axle in front rack (160 / 100 lbs)
Time Cap: 15 mins 

WOD 7: 

Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint

Time cap: 10 minutes

WOD 6: 

@15 mins, finished 3/4th of the walking lunges. Finished WOD in 16:19

I really liked this WOD. DU felt really good, just get it done, same with HSPU. Started with a big set, then tried to keep to close to sets of 10. T2B did sets of 11 and 10s. I was kinda scared of the axle, but it wasn't too bad. It got heavy, but just tried to get through it. I should probably have taken shorter rest between sets. The walking lunges sucked, I started with a set of 10, I should just stick to that. I'm always afraid of getting too tired and not being able to recover and finish the work. I need to get over that and just push through the pain.

WOD 7:
8:33 

Liked this WOD too. Did singles on the cleans. Tried to just set it down, let it stop moving then set up and pick it up. I used the 100 ft "sprint" as my rest; walked and jogged it. Then jumped right on the rope. 

5/10 2013 regionals simulation WOD 1 2 & 3

Event 1
"Jackie"

Event 2

Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Time cap: 7 minutes

rest 2 mins

Event 3

3. For time:
30 Burpee muscle-ups

Time cap: 7 minutes


Event 1
8:20 

I hate rowing, during the last 300 meters, Devon was telling me to keep it under 2:05 and that pace felt pretty good. For the thrusters I rested more than i thought i was going to (2x). I think i rested at 25 and 30. The pullups i did in sets of 5 for the last 15. My lungs were just gased, I'm happy with my time, almost 1:00 faster than my previous time in August.

Event 2

105

In warm up I attempted 125 twice and it didn't happen. 115 felt good maybe if I keep practicing in the next couple week I can feel more confident with 125??? 

Event 3

14 

Took it slow, chalked up after every tow, no failed reps. I'd be happy to do this again at regionals. MU felt good. 

5/11 2013 Regional Simulation WOD 4

WOD 4:

For time:
100 Wall balls (20/14 lbs to a 10’ target)
100 Chest-to-bar Pull-ups
100 One-legged squats, alternating
100 One-arm dumbbell snatches, alternating (70/50 lbs)

Time cap: 25 minutes

@25 mins finished 11 DB snatch. Wow that was awful. The wall balls at a 10 ft target were actually ok. I started with a set of 20, then tried to stick to sets of 10 as much as possible. I think i could have done a better job at actually sticking to sets of 10 ;). The C2B were just awful, at the end I was doing 1 at a time. I think I just have to get through those as best I can. The pistols were actually ok, 20 at a time and just keep moving. Then I got to the DB and had about 1:30 left. I just tried to go and not stop. It didn't feel too heavy, but OMG it was just so hot and I was sweating so bad. 

Can't do WOD 5 today. Did it 4/13.