2/2

15 min Mob Work

3 RFQ:
10 K2E
15 KB Swings
20 Hollow Rocks

Deadlift – Wendler 5/3/1:
(cycle 3, week 3 – 90% of 1RM 395)
75%x5 (267)
85%x3 (302)
95%x1+ (338) – 6 Reps

Bench Press – Wendler 5/3/1:
(cycle 3, week 3 – 90% of 1RM 240)
75%x5 (162)
85%x3 (184)
95%x1+ (205) – 5 Reps

02/01/12 Mainsite WOD
For Time:
30 Handstand Pushups
40 Pullups
50 KB Swings (1.5)
60 Situps
70 Burpees

13:25
30 HSPUs as a buy-in or part of a chipper is tough, a real weakness for me. When split up in a triplet or couplet I tend to do better with them, but all 30 at once slows me down. Just gotta keep working on it! Stupid long arms.


2/1
Unplanned Rest

1/31

15 min Mob Work – Low Back, Thoracic, Glutes, Quads

3 RFQ, 30 sec ea of:
Butterfly Pullups
Back Squats w/bar
Hollow Rocks
Push-Ups

High Bar Back Squat – Wendler 5/3/1:
(cycle 3, week 3 – 90% of 1RM 295)
75%x5 (199)
85%x3 (226)
95%x1+ (252) – 3 Reps
1+ felt good, just a little slow. A 4th rep may have been in the tank but all good, just happy the hip is playing along as I increase the weights slowly over time… first time repping 250+ post injury, so I'll take it.

Started the OHWL + DU finisher but the L hip was no bueno on the OHWLs, so decided to play it safe and shut it down. Ran a 700m at about 80% and worked the butterfly kip for a bit.

Need some wind work later today as I’ve dogged it a bit the last several…

1/30

15 min Shoulder Mob

Press – Wendler 3s:
(cycle 3, week 2 – 90% of 1RM 170)
70%x3 (107)
80%x3 (122)
90%x3+ (138) – 4 Reps
Just not progressing on this lift lately. Frustrating.

5x80m Sprints @ 80%-85%

Called it a day after that, heh.


1/29
Rest Day - Cheered on TJ at the NorCal 40s. Nice job dude, you killed it! Owned those snatches LIKE A BOSS.

1/28

2x Ritch St Jog (forward + backwards)
Dynamic Stretching + Low Back Mob

"Whitten"
5 RFT:
22 KB Swings (2 pood)
22 Box Jumps (24", games std)
Run ~400m
22 Burpees
22 Wall Balls (20#, 10 ft)

41:24
First 3 rounds were at a good clip but the wheels fell off in 4 and 5. Was a little disappointed about crashing, but later saw that this WOD took Graham Holmberg 35:42 to complete (with a 500m run). So now I don't feel so bad.


Deadlift - Wendler 3s:
(cycle 3, week 2 - 90% of 1RM 395)
70%x3 (249)
80%x3 (284)
90%x3+ (320) - 6 Reps
Doing strength work deadlifts after a 40-min metcon is not the best idea ever, but wanted to get it done. 3+ was decent considering how spent I was.

1/26

500m Row
2 RFQ:
5 Dead Hang Pullups
2 min Shoulder Mob Band Distraction (1R/1L)
10 Toes-to-Bar
15 Squats

10 min Shoulder Mob

5x5 Seesaw DB Press (5R/5L), followed by max rep Ring Pushups after ea set:
50#, 25
50#, 18
50#, 14
55#, 12
55#, 13

7 min AMRAP:
7 Push Press (95), no rack
7 KB Swings (1.5)

11 Rounds
Focused on not jerking the PP reps, especially toward the end when re-dipping is so tempting. A little too much rest between movements.

3x12 Reverse Hyper, very light
15 min Mob Work – Shoulders, Low Back, Lats

1/25

4 RFQ, 30 sec ea:
KB Swings
PVS OHS
Push-ups/Dislocates
Lunges

10 min Mob Work – Shoulders, Low Back, Thoracic

Snatch Technique Work – 20 min

Clean & Jerk Technique Work – 20 min

3x10 Strict/Deadhang Pullups (overhand grip)
60 sec rest b/t sets

FT:
700m Run
1000m Row
100 Double Unders

8:34
The longer I do CF, the worse I get on the rower. Waah waaaaaaahhh…

Energy has been down again the last few days. Need to remember to work the carbs into my grinds throughout the day otherwise I crash in the gym (…force feeds self with sweet potato…). So not boss.

1/24

20 min Shoulder Mobility

Bench Press – Wendler 3s:
(cycle 3, week 2 – 90% of 1RM 240)
70%x3 (151)
80%x3 (173)
90%x3+ (194) – 7 Reps

Sprint Work:
5x70m @ 70% to 80%
Walk back recovery

High Bar Back Squat – Wendler 3s:
(cycle 3, week 2 – 90% of 1RM 295)
70%x3 (186)
80%x3 (212)
90%x3+ (239) – 4 Reps
Not so hot.

“Fran’s Ugly Cousin”
21-15-9 RRFT
Dumbbell Thrusters (40s)
Chest-to-Bar Pullups

5:15
C2B needs some work. Grip strength is no bueno, which is Spanish for not bueno.


1/23
Unplanned Rest

1/22

15 min Shoulder Mobility

Press – Wendler 5s
(cycle 3, week 1 – using 90% of 1RM 170)
65%x5 (99)
75%x5 (115)
85%x5+ (130) – 6 Reps
5+ felt heavy today. Grrr.

10 min Glutes, Hips, Quads, Low Back Mobility

Front Squat – work to a heavy single (but not a 1RM) in 15 mins:
Went to an easy-ish 250 and then shut it down. Testing the hip and seeing where the bar starts to get sticky. Pleased after not having done heavy front squats in about 7-8 months. I gots more in the tank.

3RFT:
500m Row
12 Ball Slams (40)

7:16
Really need to focus on maintaining more efficient rowing technique as I fatigue.


1/20 – 1/21
Rest

1/19

LLF Warm Up 4.0
3 Rope Climbs, working on foot hold

Hang Power Clean, 5x3, 3 min:
2x205 – lost grip on 3
3x205
3x205
2x205 – lost grip on 3
3x205
My thumbs hate me now.

12 min AMRAP:
7 DB Hang Squat Cleans (40s)
7 Pushups
250m Row

6 + HSCs + PUs + staring at rower and not getting back on
Good to have Glenn there to push the pace, but even that couldn’t get me back on the rower at the end.

Deadlift - Wendler 5s
(cycle 3, week 1 – using 90% of 1RM 395)
65%x5 (231)
75%x5 (267)
85%x5+ (302) – 10 Reps

1/18

100 Double Unders
10 min Shoulder Mob

Bench Press - Wendler 5s
(cycle 3, week 1 - using 90% of 1RM 240):
65%x5 (140)
75%x5 (162)
85%x5+ (184) - 10 Reps

"WOD Club Open Chipper"
For Time:
50 Toes-to-Bar
40 Box Jumps, games standard (24")
30 Bar-Facing Burpees
20 Sumo Deadlift High Pulls (95)
10 Overhead Squats (95)

7:48
Felt the 60 T2Bs from Monday's wod on the last 15 reps. Burps were slow & steady. SDHP was a hot mess.

1/17

LLF Warm Up 4.0
3 Rope Climbs w/feet


Hang Squat Snatch - triples, every 3 mins:
3x135
3x135
3x145
3x145
1x150
No juice in the legs today, was dunzo by the time I got to 150. Overextending the hips in the pull on some reps, need to focus on vertical extension and then immediate change of direction. Thanks for the cues, Will.


9-7-5 RRFT:
Hang Squat Snatch (115)
Burpee Pullups (+1 ft above reach)

Spent about 2 mins staring at the ground wondering where my energy was. Thought I had turned the corner with the cleaned up eating, but now not eating enough maybe? I was wiped out.

1/16

15 mins Mob Work - Low Back, Glutes, Hammys
30 Walking Lunges, Pigeon Holds

High Bar Back Squat - Wendler 5s
(cycle 3, week 1 - using 90% of 1RM 295)
65%x5 (173)
75%x5 (199)
85%x5+ (226) - 5 Reps
Meh.


5x1 Snatch Balance + Overhead Squat (3 sec pause bottom in both)
155, 175, 185F, 185, 185F
Plan was to progress to 205, but I was sloppy and slow again today, so decided no going up from 185. Meh.


01/16/11 Mainsite WOD
5 RFT:
12 Wall Balls (20)
12 Toes-to-Bar

4:54
Deceptively tough.

1/15

15 min Mob Work - Glutes, Quads, Low Back, Thoracic

Power Cleans:
Was all over the place today, sloppy and slow. So shut it down before hitting max weights.

"The Chief"
AMRAP 5 Rounds - 3 min Work, 1 min Rest:
3 Power Cleans (135)
6 Pushups
9 Squats

26 Rounds + 9 Reps
The elusive 27 rounds gets away from me again, for the third time in a row. The good news is that 26+ felt a lot more manageable than before, and my heart wasn't racing out of my chest like the last few times. But that's likely because my air squats are slower these days...


1/13 - 1/14
Rest + scoring Garage Games + coaching Sarah

1/12

10 min Mob Work – Glutes, Low Back, Thoracic
3 RFQ:
350m Run
250m Row

For Time:
10-to-1 Box Jumps (24”)
1-to-10 Ring Dips

6:18
Shared a box with Mike (good job dude!). Shoulders and triceps were smoked from Wed night’s WOD, and L shoulder started buggin on the dips. Full rest day today for sure.

1/11

Easy 500m Row
10 min Mob Work - Shoulders, Low Back, Glutes

“Bear Trap”
2 min AMRAP, score is total pounds lifted:
1 Deadlift
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

14 rounds + 4 reps = 88 reps x 95lbs = 8,360 total lbs
Now knowing what this feels like I think 15 rounds at 100lbs would be the goal for me (would be a 9,000 lbs total score) - would have to really focus on not putting the bar down and not looking at the clock. Just keep moving. That said, not sure I’ll try it again, bwahaha…


“Speal vs Khalipa”
(http://www.youtube.com/watch?v=Lo5hnONjRSs)
For Time:
1 Clean & Jerk (155)
1 Round of Cindy
2 Clean & Jerk (155)
1 Round of Cindy
3 Clean & Jerk (155)
1 Round of Cindy
… etc., etc., etc…
10 Clean & Jerk (155)
1 Round of Cindy

21:42
Only 7.5 mins behind Khalipa, haha! CF Games 2006 here I come.
10 rds of Cindy + 55 C&J reps is not a bad day’s work.


1/10
Rest Day