1/27

5k row 23:50

5:30 with Will

Strength:
Cleans
2 on the minute for 12 mins
125#

WOD:
10 Cleans 105#
15 pull ups
8 Cleans
12 pull ups
5 Cleans
9 pull ups
Time: 11:23

So excited that I was actually able to do pull ups today...YAY!!! can still feel it a little but my shoulder is so much better. Scaled the workout cause I didn't wanna stress my shoulder out too much but I plan to scale the weights down a bit going forward.. prefer to be a bit smaller so I think im gonna start lifting more in relation to my body weight vs RX.

1/25-26

OFF... back to school all day both day...

1/24

5 k row 23:00

Strength:
5x5
Kipping HSPU alternating with Dead hang pull ups

Power snatch + snatch
65% (of snatch) x 1+1 x 2
75#
70% x 1+1 x 2
80#
75% x 1+1 x 2
86#

Power clean + power jerk - 75% x 5 sets
105#

1/23

LF warm-up
2x rounds, :30 sec at each station
Lunges
plank hold
Push-ups
Superman
Pull-ups (dead hang)
Dislocates
OHS
Sampson



Strength
Squat Clean
5 x 3
75% of 1RPM (150#)
3 reps every 2 minutes...touch and go
115#

Then...

5 x 3
60% of 1RPM- touch and go
3 reps every minute
90#

Finisher
Sunday's Program (forgot the name)
For time...
500m row
350m run
3 rounds
7 deadlift 65#
7 power clean 65#
7 FS 65#
350m run
500m row

12:??

1/22

Filthy50 (subbed situps for K2E for shoulder)
Time: 26:46

1/21

5x5 HSPU kipping... finally nailed the kip yay
PC and Jerk:

5x85#
5x95#
5x105#
5x110#

Shut it down here. again testing my shoulder overhead. can feel it when I stabilize if the rep isn't perfect. decided not to push it...

WOD:
50 GHD
40 Box jumps
30 Bar facing burps
20 SDLHP 65#
10 OHS 65#
TIme: 10:??


1/20

OFF

1/19

5k row

5x5 HPC
95,105,110,115,125#

1/18

30 mins arc trainer

1/17

4 hours snowboarding, lots of fresh snow today!!

gym again...
40 mins arc trainer
100 push ups

1/16

3 hours snowboarding

at the gym..

30 mins arc trainer

HSPU- strict 4x4

OHS:
5x65#
5x75#
5x85#
5x95#
5x105#

10 rounds
15 KB swings 1pd
15 squats

Testing out the shoulder today...felt pretty good overall during both HSPU and OHS, but could feel the stabilization at 105. I can now hang on the bar though which is a big improvement from last week. YAY!

1/15

2-3 hours Snowboarding (not the best snow today)

Gym at Beaver Creek:

30 mins arc trainer

10 rounds
15 KB swings 1 pd
15 burpees

holy crap 8100 feet made that a nasty combo...

1/8

9:30 With Sarah and Rob:

WU:
jog around the block
dynamic movements across the room
ritch st run

Strength:
Snatch
2 reps on the min for 6 mins
55#, 65#

Snatch:
3x75#
3x85#
3x95#
3x85#
3x85#
3x85#

WOD:
3 rounds
3 min AMRAP, 1 min rest btwn rounds
250 m row
clean complex 65#
Total: 24 rounds x3 x65=4680

First time doing snatch since I hurt my shoulder. Felt ok, but the stabilization was painful at 95# so I kept it light and went down again. Finisher was supposed to be PC, HPC, HS, did two rounds but it hurt too much so I switched to clean complex. bringing the bar down from overhead hurts just as much as stabilization. feel like its getting a little better everyday, trying to be patient.

1/7

8:30 With Scotty:

WU:
ritch st run x2
Double Tabata Curtis P movement breakdown

WOD:
10.9.8....1
Curtis P 65#
push ups
Time: 20:31

1/5-1/6

OFF

1/4

WU:
2 rounds
50 DU
40 walking lunges
30 hollow rocks
20 strict press w/barbell
10 burpees

Low Bar BS:
3x115
3x125
3x135
3x145
3x155
1x165
2x160

WOD:
5 rounds
500 m row
15 BS 95#
15 supine ring rows
Time: 31:??

1/3

WU
30 secs each
handstand hold (tested the waters on this, still some pain with stabilization but ok against the wall)
walking lunges
ring support
air squat

Strength: PC
5x95#
3x105#
3x115#
3x120# (touch and go through this weight, gave that up after this round)
3x125# (mens bar up to this point...with that bar this weight is where things get ugly)
3x130# (went to Ty's bar, much better with women's bar)
3x130#

Crazy legs came out at 130. even when I think about keeping my feet under and dipping lower, i still move my feet out. it drives me CRAZY!!!!

WOD:
"Elizabeth"
21-15-9
Squat clean 95#
ring dips
Time: 19:55

exactly 4 mins slower then the last time I did it about a month or so ago. awesome. guess thats what happens when you enjoy life, food, wine etc in napa for new years.

1/2

DL work:
5x165, 170, 175, 180, 185, 190#
5x5 on the min for 5 mins @145#

Tabata DU (scores were 23, 27, or 30 for the rounds)

1/1

WOD:
enjoy/celebrate the new year
Time: all day

12/31

Cardio fun in Healdsburg

run 8x around healdsburg square
100 DU
run 6x
100 DU
run 4x
100 DU
run 2x
100 DU
Time: about 40 mins

first time running in a while. felt pretty good! progress yippee!! turns out it is hard to do DU with frozen forearms in about 32 degree morning temps!


12/30

WU: max sets DU
71, 65, 45

WOD:
"the Chief...ish"
5 rnds, 1 min rest btwn rounds
1 rounds is..
3 min ARAMP clean complex (PC, HPC, SC) 105# (Totals: 4, 3, 4, 3, 4)
1 min row max calories (Total Cals: 13, 11, 10, 11, 11)

this was a good one. the row for calories was a zinger....

12/29

OFF

12/28

12 Days of Christmas....

1x 200m row
2x DL 95#
3x FS 95#
4x burpees
5x ring rows
6x push ups
7x PVC abmat situps
8x wall balls 14#
9x box jumps 20"
10x DU
11x KBS 1 pd
12x squat clean 95#
Time: 45:??

had to sub out some movements for others cause my shoulder is still a limiting factor on many movements. always good times with this WOD....

12/26

OFF

12/25

500 m row

tried a bunch of different things but my leg and shoulder (which I tweaked last week at gymnastics) were painful with everything. all I could do was this...

5 rounds
20 walking lunges 25# DB each hand
50 DU

(no time, wasn't watching the clock)

gotta rehab these injuries cause its driving me crazy not to be able to do anything. i really miss running...

12/24

500 m row
dynamic stretching
Tabata DU (held btwn 29-33)

Power Cleans:
3x115#
3x120#
3x125#
3x130#
3x135#

5 on the min for 5 mins 115#

Tabata DU
30 each round

Tabata Hollow Rocks/holds (alternating each round)

12/22

OFF

12/21

1.5 hour gymnastics

handstands, walking etc....tumbling...getting a little better each time!

12/20

HAPPY BIRTHDAY TO SCOTTY...the only guy in the world who gets stronger and more fit the older he gets!!! you inspire me to work harder everyday... xoxo

Midday Workout with the bday boy:

WU
500 m row
dynamic stretching

Strength:
1 Squat snatch+2 OHS
85#, 90#, 95#, 100#, 105#, 110#

WOD:
4 rounds
250 m row
10 DL 95#
10 HPC 95#
Time: 12:23

trying to work on those HPC with the men's bar for DBB practice. need to improve my grip strength with the fatter bar.


12/19

Noon with Chris:

Skill: was pistols, worked on handstands cause pistols hurt my leg

High bar back Squat:
3x160#
2x165#
1x175# (Fx2)
1x170#
2x165#
3x145#

Was being a total chicken shit today and bailing on the squats out of fear for my stupid leg. today was the first day it feels almost normal, so I am afraid of doing anything which will set me back again on the healing.

WOD:
12 min AMRAP
250 m row
12 plate burpees 25#
30 DU (subbed for pistols)
Total: 3+ 6 burpees


12/18

5 rounds
1000 m row
100 DU
30 abmat situps
Time: 44:33

9:30 with Sarah and Rob

Clean Complex:
1 round on the min for 7 minutes
PC, HPC, HSC 105#

Strength: Worked on PC
got up to 125# and things started to get weird. can clean 20# more than that so i guess my upper body soreness was causing some problems..

WOD:
5 min AMRAP, 1 min rest 4 min AMRAP, 1 min rest, 3 min AMRAP
4 PC 95#
8 burpees
12 Wall balls 16# 10 ft target
Total: 5 rounds+12

nothing in the tank today...

12/17

8:30 with Scotty:

1500 m row
5 rounds
20 pull ups
30 KB swings 1 pd
40 DU
1500 m row
Time: 40:23

pull ups felt off today. not sure why. subbed rowing for running cause the calf is still healing, running feels so much easier.

12/16

1000 m row
"JT"
21-15-9
HSPU
Ring dips
Pushups
1000 m row
Time: 31:22

worked on kipping HSPU today, little better but still not very fast at them. JT is such a hard workout... pushing strength goes to shit so early on! ring dips felt good today for the first time ever I think.

12/14

5k row
22:58 PR

no matter how much I row, i never like it any better. While my leg is out of commission for running I think the urg and I will have to become better friends...

1.5 Gymnastics at AcroSports

handstands.. other stuff. shut it down once we got to the tumble track cause my calf/hammie wasn't having it

12/15

OFF
trying not to feel discouraged about my leg but it sucks a little. gonna try and keep things limited to upper body work for a few days and see how it goes... gotta stay positive

12/13

10 am
4.75 mile run

4:30 with Will

LLF warmup

Kipping practice

DL:
5x175#
4x180#
3x185#
2x190#

shut it down here...R calf was really hurting

WOD: Partnered with Molly
10.9.8.7....1 Wall balls 16# 10 ft target
1.2.3.4.5.6...10 DL 155#
DNF

saw Dan today about my R calf which has been bugging me for almost a month now. He thinks it's probably torn but ok'd me to do stuff that doesn't hurt. Shut it down early on both the strength and the WOD cause it was just not comfortable. ugh. gonna lay off the running for a bit and hope it heals up quickly...

12/12

OFF....first official weekday of my break from school. basically did absolutely nothing. yay

12/11

9:30 With Rob and Sarah

WU: remix of the LLF stuff

WOD:
"Wood"
5 rounds for time, 1 min rest between rounds
400m run
10 burpee to box jump 20"
10 SDLHP 65#
10 thrusters 65#
Time: 28:17 with rest

Super duper sore today from DBB. this was painful. one of those days where when you have to sit down you use your arms to hold yourself, instead of your legs to lower yourself. good times.

whoops. obviously i forgot to log scott out before posting....

12/10

"Death by Barbell" (Challenge prelims)
5 rounds
15 DL 95#
12 HPC
9 FS
6 PJ
DNF 4 rounds through 5 FS

little disappointed with this since I completed the workout under the time limit two weeks ago. I think the problem was that I am not used to using the men's bar, and had trouble with my hook grip for the HPC. and had to put the bar down a lot more then i normally do during the cleans. oh well. time to start using the men's bar going forward!!

I want to say how proud I am of all the LLF people who participated today. As a coach I was most impressed by the quality of movement from all our athletes across the board, even as people fatigued. I think it speaks a lot to the hard work of our athletes and the focus/priority we put forth in class of learning good technique and mechanics. Nice job guys! Looking forward to the next eight weeks of hard work with you all

12/9

off

12/8

spent about an hour working on handstands...

Bench Press 3 reps every 30 secs 60% of 1RM 75#

Double Tabata:
DB bench press 30#
box jumps 20" (games standard)
Total: 147

12/7

1.5 hour gymnastics class with my lil bro Will... as he said, finally feel like I made some progress on handstands today. baby steps.

12/6

4:30 with Will

LLF warmup
Handstand practice (free standing is getting a little better)

HPS:
5x65#
5x75#
5x85#
5x90#

this is not one of my favorite lifts. it hurts my hands so badly to bring it back to the hang with the hook grip

WOD:
10 Min AMRAP
30 DU
15 PS 55#
Total: 5 rounds +38 (PR by 4)

I think this is my least favorite wod ever!!! The feeling of hyperventilating is excruciating for me... Pretty sure I will never break 6 rounds on this one without dying