0600 w/Scott

WARM-UP
Modified LLF Warm-up

STRENGTH
Hang Power Clean Complex
Hang Shrug
Hang Pull
Hang Clean

7x1

#135 - #145 - #155 - #155 - #155 - #165(F) - #165

FINISHER
"DT" #155
12 DL
9 HPC
6 PJ

Time - (Rx) 16:11

* The HPC slowed me down. I thought I would be able to complete them in sets of 3, but sometimes I was only able to string together 2 in a row.

0600 w/Aaron

WARM-UP
LLF Warm-up

STRENGTH
Seated Press w/Dumbells
10 Min (20 on/40 off)

#30
12-12-12-11-12-11-11-10-10-10 (Reps)

FINISHER
3 RFT
Row 1000M
30 Ring Dips

Time - (Rx) 17:29

*Boom, I slowed way down on the rowing. First round I was able to keep it at a 1:55-2:00 pace, but round 2 & 3 slowed to more of a 2:04-2:07 pace. Ring dips are not to difficult for me and I was able to break them up into sets up 10 the first two rounds and did sets of 8 the last round.

Sorry to post on your wod log but GREAT JOB yesterday...much respect!

FEBRUARY 5
10 Min of Mobility

100 Abmat situps
100 Pushups

25:00 Minute run

*Sore from yesterday, hamstrings and lower back were a little tight.

FEBRUARY 4
Death by Barbell Finals
Scaled Division #115

15 DL
12 HPC
9 FS
6 PJ

Time - 13:11 (2:15 improvement)

*Congrats on Andrew for winning 1st place! My goal was to get under 13:30, so I was very pleased with my time and 2nd place. As Rob pointed out afterwards, no more scaled division for me.

FEBRUARY 3
Mobility in preparation for DBB Finals

FEBRUARY 2
0600 w/Aaron

WARM-UP
3 Rounds
10 K2E
15 KB Swings
20 GHDs

STRENGTH
Find Your 3 Rep Max Deadlift

#255
#275
#285
#295

FINISHER
5 RFT
8 Bar Facing Burpees
8 DL (Rx #315)
8 T2B

Time - 11:50 (#255)

*Wow, back will probably be tight tomorrow! Enjoyed all the movement today, didn't get very winded in the finisher due to the weight of the DL and ease of the other movement. Probably have a light workout tomorrow in preparation of Saturday's DBB!

FEBRUARY 1
Unexpected Rest Day, hate these.

0630 w/Scott

WARM-UP
3 Rounds, 30 Seconds per
Kipping Pullups
Pushups
Front Squat with Bar
Hollow Rocks

STRENGTH
Front Squats from the Floor
5x5

#135 - #145 - #165 - #165 - #175(F) - #165

FINISHER
Death By Barbell
3 Rounds #115
15 DL
12 HPC
9 FS
6 PJ

Time - 7:46

*Enjoyed the heavy front squats, especially in preparation for Saturday's competition. Felt good to go through the movements of DBB, now just to keep the same pace I had today! HUGE class this morning, close to 30 people up and at it at 6 AM!

JANUARY 30th
1630 w/Chris

WARM-UP
3 Rounds for 30 seconds a Round
Strict Pull-ups
Ring Support
CF Push-ups
Lunges

SKILL
Muscle Up

WOD
"Kelly"
5 Rounds For Time
400M Run
30 Wallballs (#20/10')
30 Box Jumps (24")

Time - (Rx) 19:20 PR by 4:36!!!

*Love the longer WOD! Sean pushed to make sure I took short breaks. Working my way to consistently getting 20 wallballs in a row.

JANUARY 29th
Rest Day

1030 w/Scott

WARM-UP
Ritch St. Run
Down Forwards
Back Backward
Dynamic Stretching

WOD
"Whitten"
22 KB Swings (2 pd)
22 Box Jumps 24"
400M Run
22 Burpees
22 Wallballs

Time - (Rx) 37:30

*Booyah, love hero WODs! 110 reps of the 2 pd KB definitely was the most difficult of the movements today.

SKILL
8x2
Muscle Ups

4x10
HSPU

*Working on getting better at stringing 2 muscle-ups in a row together, next is 3 in a row with no false grip. HSPU I did for fun because I enjoy that movement at my light ass body weight. :)

0600 w/Lauren (Her first coaching class, awesome job Lauren!)

WARM-UP
3 Rounds
250M Row
50 DUs

Bergener Warm-Up

STRENGTH
12x2 Squat Clean
2 Reps on the Minute

1 - #135
1 - #145
7 - #155
3 - #165

FINISHER
For Time - Rx #155
15 Power Cleans
30 Pull-ups
12 Power Cleans
24 Pull-ups
9 Power Cleans
18 Pull-ups

Time - (Rx) 8:00

*Great 6 AM class this morning! Good vibe with the door open, weights dropping, fog rolling in a little, music bumping, and lots of encouragement. Glad the finisher was power cleans and not squat cleans. :)

JANUARY 26
0600 w/Aaron

WARM-UP
3 Rounds
5 Deadhang Pull-ups
7 Ring Push-ups
10 Toes to Bar
15 Squats

STRENGTH
Seesaw Press
5x5 (each arm)

Follow each set with max push-ups.

#40 - 30 push-ups
#40 - 20 push-ups
#45 - 12 ring push-ups
#45 - 13 ring push-ups
#45 - 13 ring push-ups

FINISHER
7 MIN AMRAP
7 Push Press #95
7 KB Swings 1.5 pd

Score - (Rx) 11+3

*Great session today! Forearms were smoked after the finisher! This is wod where you just have to keep pushing and don't slow down because it is only 7 minutes of hell.

JANUARY 25
Rest Day

0600 w/Scott

WARM-UP
Run Around the Block
LLF Warm-up

STRENGTH
Snatch-Width Deadlift Complex
2 Snatch-Width DL
1 Snatch-Width Pull

Complete 1 Complex
Every 90 Seconds
For 10 Rounds

1 - #125
2 - #135
7 - #145

FINISHER
12 Minute Ladder for Reps
3-3, 6-6, 9-9, ...

Snatch DL #135
Wallball #20

Score - (Rx) 168

*I was able to just squeeze in Round 21 when the buzzer sounded! DL slowed me down, had to start doing sets of 5 in round 15. Did all the wallball rounds unbroken which felt awesome to do!

0600 w/Aaron

WARM-UP
LLF Warm-Up

SKILL
Candlestick Rock

STRENGTH
Behind the Neck Split-Jerk
7x3
with 10 GHD situps after each set

#115 - #125 - #135 - #145 - #155 (2) - #160 (2) - #165 (1)

FINISHER
DB & C2B Fran
Dumbell Thrusters #40
Chest-to-Bar Pull-ups
21-15-9

Time - (Rx) 7:40

January 22
1130 w/Rob & Sarah

WARM-UP
2x25 GHD
3x10 HSPU
200 Double Unders
then
LLF warm-up

STRENGTH
Deadlift
5x5
#235 - #240 - #245 - #245 - #250

FINISHER
"The Gaunlet"
Row 500M
Run 350M
then
3 Rounds @ #95
7 Deadlift
7 Power Snatch
7 OHS
then
Run 350M
Row 500M

Time - (Rx) 11:48

*Sam destroyed this workout!

January 19-21
Took a couple of days off with my brother in town.

January 18

STRENGTH
Push Press
7x2

#155 - #160 - #165 - #165 - #170 - #170 - #175

WOD
"Black Betty"

I have no idea of my time, totally forgot to write it down.

0600 w/Chris

WARM-UP
LLF 8 Movements

SKILL
5 Rope Climbs

*I have these down doing them one at a time, would be fun to include them in a future WOD.

STRENGTH
Hang Power Snatch
5x3

#95, #115(F), #115, #115(F), #115

*Doing a "touch n go" on this movement humbles me. I also had trouble with receiving the bar in the right position today, very frustrating.

FINISHER
9-7-5
HPS #115
Burpee Pull-ups

Time - (Rx) 7:40

*Again, couldn't string together the HPS at the weight and especially not after the first round of burpee pull-ups. I will throw out the idea of a GI-JANE WOD for a future finisher (100 burpee pull-ups for time)!

0600 w/Aaron

WARM-UP
3 Rounds
50 Double Unders
20 Dislocates

STRENGTH
Sumo Deadlift
5x5

#215 - #225 - #230 - #235 - #235

FINISHER
"Fight Gone Bad"
3 Rounds (1 Minute each round)

Wallballs #20
SDLHP #75
Box Jump 20"
Push Press #75
Row (calories)
Rest

Total - 351 (Round 1=120, Round 2=116, Round 3=115)

*Love FGB! 4 reps short of my previous PR, but that just reinstates the importance of finishing strong every rep for every round.