0600 w/Aaron

WARM-UP
3 Rounds
10x Push-ups
10x Hollow Rocks
10x Squats
10x Hip Extension

STRENGTH
20 Rep Back Squat (1/12)
155#

WOD
Regional WOD #4
50 Back Squats (135/95)
40 Pull-ups
30 Shoulder to Overhead (135/95)
50 Front Squats (85/65)
40 Pull-ups
30 Shoulder to Overhead (85/65)
50 Overhead Squats (65/45)
40 Pull-ups
30 Shoulder to Overhead (65/45)

Time - (Rx+) 27:53 (Just realized that the front squats are 85 pounds, I told Niall and Rob that it was 95 pounds this morning so we did a little extra weight)

*Killer WOD and I will definitely roll out the legs tonight with my new TP Therapy roller.

Annie
50-40-30-20-10
DUs
Sit-ups

Time - 5:57 (PR)

*Nice way to lead into the weekend!

0600 w/Aaron

WARM-UP
Run Around the Block
3 Rounds
10 Pull-ups
10 Inch Worms
10 Sit-ups
10 Squats

WOD #1
For Time
Row 500M
50 Push Press (135/95)
50 T2B

Time - (Rx) 11:26

*Tough WOD as it made me definitely push myself on the PP. I came off the rower at 1:42, was able to complete a set of 10 of the PP from the start, broke them up into sets of 5 until 30, and finished the last 20 reps with sets of 3 & 4. I enjoyed the T2B movement and snuck right in under the cutoff.

WOD #2
Double Tabata
Thrusters (95/65)
Burpee Box Jumps

Score - (Rx) 5/3

*Tabata thrusters are the devil, enough said.

Sunday Funday

STRENGTH
Work up to 1 Rep Max Hang-Clean
185# (Able to get 3 times)
195# (Failed 3 times)

*Should have given 190# a shot, as 185# felt very comfortable. Need to front squat more!

WOD
5 RFT
10 HSPU
Ritch St. Run

Time - 12:05

*First 2 rounds unbroken, round 3&4 in sets of 5, and round 5 I broke up 5-3-2.

0930 w/Scott

WOD #1
3 Rounds
1000M Row
Rest 2 Min

3:47
3:46
3:53

Then
25 Pistols

*Showed up about 45 minutes early for class and jumped in with Ty & Nat on this one. The first two sets felt good, last one plain sucked.

WARM-UP
Ritch St. Run x2
30 DL+OHS
20 Kips

WOD #2
3 RFT
30 Cleans (95/65)
30 Pull-ups
Ritch St. Run x2

Time - (Rx) 26:48

*Hardest part were the cleans, first round I went to failure to early and my reps declined quickly. Second round I was able to do sets of 5 and last round was a mix of 5 & 4. Pull-ups is where I made up my time on the bigger guys by doing them in sets of 15. Fun class!

STRENGTH
Strict Press
5-5-5-3-3-3

95# - 105# - 115# - 120# - 125# - 130#(2)

0600 w/Natalie

WARM-UP
Run Around the Block x2
Tabata Abmat Sit-ups (10)
Bergerner Warm-Up

STRENGTH
Hang Power Snatch
5x5

95# - 115# - 125# - 125# - 125#

*Ouch, hanging onto the bar with 125# begins to hurt on sets 4 & 5. Otherwise the snatch felt great today!

WOD
3 RFT
21 HPS (75#)
200M Run w/80# sandbag

Time - (Rx) 6:10

*Aaron put up the top time in this morning's class, solid work man! I was only able to do the first set of HPS unbroken as fatigue began to set in on sets 2 and 3. Another big group this morning and it was a fun atmoshpere lifting outside with the guys and rooting Amy on with the 70# DB Snatch. :)

1830 Class

WARM-UP
Ran Around the Block
3 Rounds of Cindy

SKILL
Muscle-Ups

Strung 5 together for the first time and was able to consistently get 4 in a row.

WOD
3x1000M Row - Rest 2 Minutes between each round
3:50
3:54
3:46

*Thanks Ty for suggesting this one as it sucked, which meant it was good for me.

0600 w/Scott

WARM-UP
Run Around the Block
2 Rounds
20 Lunges
20 Pushups
20 Squats w/PVC
20 Dislocates

STRENGTH
Back Squat
5x10
#185

*Should have given 190# or 195# a try on the last two sets.

WOD
Row 1000M
30 Back Squats (135/95)
Run 800M

Time - (Rx) 10:04

*Came off the rower at 3:44 and I was happy with my row pace. First 500M was around 1:48 pace and slowed down to about 1:55 pace the last 500M. Broke up the squats into sets of 12-10-8. Had to sprint the last 100M as I heard Joey coming up from the rear and I was able to hold him off by a second!

0600 w/Aaron

WARM-UP
Run Around the Block
30 Lunges
30 Push-ups
30 Dislocates

MOBILITY
2 Rounds of 1 Min Hold in Good Morning Position
35# Bar

STRENGTH
Deadlift
5x5

275# - 275# - 285# - 285# - 285#

*Aaron made a good tip on making the initial pull slower and controlling the movement down to the ground more, this way to not lose the "tight" position when the weight hits the ground. Essentially, try and not let the weight bounce off the ground.

WOD
10-9-8...3-2-1
DB Bench Press (40/25)
KB Swing (1.5/1)
DB Squat Clean (40/25)

Time - (Rx) 15:05

*Squat cleans slowed me down and shoulders began to fatigue at about round 6.

WARM-UP #1
Mobility
Dislocates
OHS
3 Rounds of Cindy

STRENGTH
Snatch
Find 1 Rep Max
10 - 95#
5 - 115#
3 - 135#
1 - 145#
1 - 155# PR!
1 - 160# (Failed 3 times at this weight)

*Doing work and making progress! Weather was perfect to be outside lifting on a Saturday morning making strength gains.

WOD #1
3 Rounds - Rest 1 Min between rounds
500M Row
25 GHDs

Row Splits - 1:51, 1:47, 1:46

*Went easy on the first row, didn't record my times to compare as I was mainly doing this to stay warmed up for the 10:30 AM class.

WARM-UP #2
Ritch street run 2x
then
30 Each For 3 Rounds
Dislocates
OHS
Lunge
Mtn Climber

TABATA
Hollow Rock, Static hold

*One word, SUCKS! Static hold begins to burn.

WOD #2
Max Rounds in 3 Minutes (x5), 1 MIN rest in between
3x Curtis P (95/65)
6x CF Pushups
9x Squats

Score - (Rx) 15+2

*Shoulders begin to get tired after round 3 and my lunges started to slow down. Maintained a 3+ a few reps in round 1 of Curtis P for most rounds. Great atmosphere at the gym today, loved seeing everybody working out before enjoying the great weather this weekend!

Rest Day, big plans for weekend WODs!

MAY 3 - 0600 w/Scott

WARM-UP
Run Around the Block
20 DL+Lunge
15 OHS
10 Inch Worms

WOD #1
5 RFT
7 DB SN Rt. 50/35
7 DB PP Lt.
30 DUs
7 DB SN Lt
7 DB PP Rt
30 DUs

Time - (Rx) 10:23

*Nice little shoulder burner. DB snatch is a weakness in terms of weight, as I played around afterwards with heavy DBs and only got to 70#. Weak.

WOD #2
For Time
50-40-30-20-10
Row (Cal)
Abmat Sit-ups

Time - (Rx) 13:40

*My legs started twitching while doing the sit-ups and had to stop to stretch them out a few times. This was a lung burner.

MAY 2 - 1830

STRENGTH
Find 2 Rep Hang Power Clean Max
Worked up to 180#

*Will gave Tyler and I some excellent pointers on our form. Thanks coach!

WOD
9-7-5
HPC 175#
MU

Time - DNF

*Started failing on the MU on the round of 7 and in round 5 I quit after only getting one successful MU on 5 attempts.

0600 w/Chris

WARM-UP #1
Ran Around Block
then
5 Rounds
3 Wall Climbs
1 Crab Walk Down/Back

WARM-UP #2
3 Rounds - 30 secs each
Ring Support
Handstand Hold
Bar Hang (Chin above the bar)

*Bar hang is a new one, very challenging.

WOD #1
"JT"
21-15-9
HSPU
Ring Dips
Push-ups

Time - (Rx) 11:08

*The first round of all these movements wasn't to difficult, it was the round of 15 when fatigue set in. I need to work on my kipping HSPU because I started performing the movement in sets of one. Chris gave me a quick demo on the kip, but I still had a few failed attempts even with the kip. Pretty sure this is the first time I have done this WOD RX, so there is always room for improvement!

WOD #2
21-15-9
Pull-ups
Ring Rows
T2B

Time - (Rx) 6:10

*Nice little bicep wod following a tricep wod.

0600 w/Aaron

WARM-UP
250M Row
1 Min Couch Stretch Each Leg
250M Row
1 Min Calf Stretch
250M Row
1 Min Hamstring Stretch

STRENGTH
Back Squat
5-4-3-2-1

185# - 200# - 215# - 225# - 230#

WOD
AMRAP 20 Min
Ritch St. Run
Back Squat 29 reps (135/95)

Score - (Rx) 4+Run

*Woo wee, legs will feel this wod. First round I broke up into a set of 15 & 14, the other rounds I broke up into sets of 10-10-9.

APRIL 26-29
On vacation in St. Augustine, Florida, and didn't work out once. Time to focus!

1830 Class

STRENGTH
Max Snatch
115# - 5
135# - 3
145# - F
145# - 1
145# - 1
155# - Fail 4 times, but oh so close on the 3rd try. PR is 150#, next week will be a new PR! :)

WOD
Regional Workout Team Event #1
(Scott, Nat, Ty, & I)
For Time
20 Partner DL 455#
20 HSPU
20 Partner DL 315#
20 HSPU
20 HSPU
20 Partner DL 455#
20 HSPU
20 Partner DL 315#

Time - 9:58

*Not to bad on the time and the DL weight wasn't so bad. HSPU were a breeze!

4/24/12
Rest Day