12.4.11

8am

mobility work- 10 minutes

WOD- "The 100's"
For time:
100x pull-ups
100x kb swing 1.5 pood
100x DU
100x OHS 95#

17:50

Had a good pre-game strategy. Pushed thru the mental moments of wanting to rest...just kept reminding myself that the first form of stress is mentally produced...just stayed focused on the established pre-game rep scheme and did not get off pace.

12.3.11

7am

mobility work- 10 minutes

Strength Work

Back Squat- Wendler 5-3-1 (working off 365# 1RPM)
75% x 5 @ 275#
85% x 3 @ 310#
95% x 1+ @ 345# (3 reps)

Strict Press- Wendler 5's (working off 200# 1RPM)
65% x 5 @ 130#
75% x 5 @ 150#
85% x 5+ @ 170# (5 reps)

3 rounds
10x HSPU
10x T2B
10x pistols

1:30pm- wind work

10 minute AMRAP
250m row
25x push-ups

6 rounds + 80m

12.1.11

mobility work- 10 minutes

warm-up
3 rounds of SUPER CINDY
5x pull-ups
10x push-ups
15x squats
25x DU

Strength- Power Clean
10 x 2 - two reps on the minute, each minute
215#

Finisher:
"HELEN"
3 rounds for time:
400m run
21x KB swing 1.5 pood
12x pull-ups

7:27

Super sore today from all the tumbling at acro sports...feel worked everytime I go, clearly I need this! My shrug is getting better on the PC...the reps that I had a BIG shrug and open hips, the weight flew up...the reps that I was short on the shrug and had closed hips felt heavy...technique, technique, technique!

11.30.11

12pm Acro Sports Class- 1.5 hours

lots of tumbling, kipping hspu, bar muscle-up work

11.29.11

pre-class strength

Front Squat- Wendler 3's (working off 280# 1RPM)
70% x 3 @ 195#
80% x 3 @ 225#
90% x 3+ @ 252# (4 reps)

12pm LF class w/Chris

warm-up- DU

LF warm-up- 10 minutes

Strength- Split Jerk- behind the neck
1-1-1-1-1
215#, 245#, 265#, 275#, 285# (F), 285# (F)

Finisher
50-40-30-20-10
row for calories
hollow rocks

11:53

Not very comfortable with the split jerk...just need more practice...focus on getting deeper under the bar.

11.27.11

DEATH BY BARBELL
5 rounds for time:
15x Deadlifts
12x Hang Power Cleans
9x Front Squat
6x Push Jerks
all movements done at 135#

12:58

Have not done this WOD since the finals back in July 2010...forgot how painful this WOD is...front squats just get nasty in the late rounds...12:56 was my pre-lim time last year and 11:52 was my final time. Hoping to get closer to 12 minutes in the pre-lim this year and 11 minutes in the final.

11.26.11

OCTOBER BREEZE flush

mobility/foam roll- 20 minutes

5K Row

19:23

Nice easy pace...felt good to move.

11.24.11

"OCTOBER BREEZE"- w/Nat, Ty, Amy and Molly

110 minutes: Hike with rucksack weighing 50#.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
60 minutes: Run at half marathon pace.
60 minutes: Complete 1000 walking lunges.
30 minutes: 5 rounds: ring dips 1:00, rest 1:00, ring pushups 1:00, rest 1:00
60 minutes: Run at half marathon pace.
15 minutes: Eat, hydrate, stretch, change clothes if necessary.
30 minutes: Complete Angie, max intensity. (100x pull-ups, 100x push-ups, 100x sit-ups, 100x squats)
15 minutes: Sprint 10x100m with 1:00 rests.
15 minutes: Complete 100 burpees.
30 minutes: 4 rounds: 50 squats, 5 muscle-ups
30 minutes: 500 situps.
10 minutes: Run 1 mile allout.
8 hours total to complete.

Done and done! Don't need to do this WOD EVER again...it was like hitting 8 sealfit WODs in a row...just plain brutal and painful! The second run was the hardest part for me...leg cramps and super tight hamstrings made for a very unpleasant experience. I may not have gained a thing physically from the experience but mentally, I know that I can suck it up when things suck ass and this WOD is chalk full of SUCK ASS!

Nice work ladies!

11.23.11

REST

11.21.11

mobility work- 10 minutes

warm-up
3 rounds
10x HSPU (hands inside shoulders, kipping, unbroken)
10x GHD sit-up
10x pull-up
10x pistol

Strength- Deadlift (working off 460# 1RPM)
Wendler 3's
75% @ 345# x 5
85% @ 395# x 3
95% @ 435# x 1+ (1 rep)

Finisher
"Diane"
21-15-9
Deadlift 225#
HSPU

7:28

mobility- 10 minutes

Have done HSPUs everyday for 6 days...shoulders and triceps are spent! Kipping is getting better...learning to load at the hips and not the knees is the big difference. Having my hands placed at shoulder width and elbows rotated in versus hands outside shoulders and elbows somewhat out is much more challenging...range of motion increases by at least a couple of inches. I feel like I am taking a few steps back to make bigger gains down the road. I can bang out HSPU much faster strict with my hands outside my shoulders but I realize that I will never learn to do a freestanding HSPU with my current
"crossfit" gymnastics technique...got to get the real gymnastics HSPU down.

11.20.11

7:30am

mobility work- 10 minutes

"Warrior"
For Time:
25 Handstand Pushups
50 Wall Balls (20#, 10 ft)
75 KB Swings (1.5 pood)
100 CF Pushups (hand release)
150 Box Step-Ups (20", 25# plate)
200 Double Unders
1 mile Run

33 minutes

Not into it today...just one of those get it down and move on days.

11.19.11

HSPU work- hands just inside shoulders, kipping...focus on loading the hips.

11.18.11

12pm LF class with my man Will

warm-up
3 rounds / :30 seconds per station
squats
push-ups
hollow rocks
pull-ups

BW Strength- Pistols

Mobility for the pistol has improved significantly...knees are loving me right now!

Strength
Squat Clean- 2 reps on the minute, each minute, for 10 minutes
185#

Knowing that Elizabeth was coming, I kept it at about 70% of my 1 rep max.

WOD
"Elizabeth"
21-15-9
Squat Clean 135#
Ring Dips

6:06 (PR)

HSPU work

Body positioning and awareness is improving...my goal is 30 straight reps.

Good day! I incorporated a new tip from the gymnastics wod blog for my butterfly pull-up and it is money...can't believe such a slight position change makes such a difference. The acro class has really made me realize that I will only continue to get stronger if I commit to moving more efficiently...brute strength alone has a very low ceiling...onwards and upwards! Rest day tomorrow and then right back at it Sunday.

11.17.11

mobility work- 10 minutes

warm-up
10-8-6-4-2
pistols
dislocates
OHS
GHD sit-ups
HSPU

Strength
Snatch High Pull + Power Snatch = 1 complex
One complex each minute, on the minute- add 10# each round until failure
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165#, 175# (F on power snatch- no juice after snatch high pull)

Finisher
10-9-8-7-6...1
1-2-3-4-5...10
power snatch 95#
pull-ups

6:14

mobility work- 10 minutes

Shoulders are smoked from all the work yesterday...today was rough all the way around...wanted to pull the plug after the warm-up...hopefully, some good rest tonight will lead to a better training day tomorrow?

11.16.11

mobility- 10 minutes

LF warm-up

Strength:
Back Squat- Wendler 5's (360# 1RPM)
70% x 3 @ 255#
80% x 3 @ 288#
90% x 3+ @ 325# (5 reps total)

Acro Sports Class - 1.5 hours

Love this shit...new challenge but I am up for it!

11.14.11

mobility work- 15 minutes

Strength:
Power Clean- Wendler 5's (working off 255# 1RPM)
65% x 5 @ 165#
75% x 5 @ 190#
85% x 5+ @ 215# (7 reps)

Wendler programming is specific to power lifts but my thinking is that it could be just as beneficial to the Oly lifts...going to use the Wendler program for all lifts (power and oly) moving forward and measure my progress. Today was a great challenge! The money in Wendler is the + round.

Finisher
For time:
21-15-9
Power Clean 155# (hands must be in contact with the bar the entire lift, no dropping)
Pull-ups

6:38

Forearm hell is all I can say after this WOD...that first round of 21 power cleans just smoked my forearms...not being able to drop changes the whole game. Good WOD!

Skill Work

Tabata- Candlestick rock to pistol
Tabata- static hollow hold
Freestanding HSPU work

11.13.11

Strength:
Front Squat- Wendler 5's (working off 280# 1RPM)
65% x 5 @ 182#
75% x 5 @ 210#
85% x 5+ @ 238# (6 reps)

Left hip is still tender but getting better.

For time:
500m Row
50 Box Jumps (20")
50 Pushups
50 AbMat Situps
50 Jumping Pullups
50 GHD Back Extensions
50 Ring Dips
20 Turkish Get-Ups, alternating arms (1.5 pood)

17:23

11.12.11

REST

11.11.11

12pm LF class w/Will

mobility work- 10 minutes

warm-up
3 rounds
30x walking lunge
10x OHS
10x dislocate
10x dead hang pull-up

Strength
OHS- 20 Rep Max
195# (just over BW)

18 reps total

Wrists were the issue...felt really stable on the lift today.

Finisher
5 rounds for time:
400m run
15x OHS 95#

10:20

Was trying to break 10 minutes...close but no cigar!

Reverse Hyper work

11.10.11

warm-up
mobility work- 10 minutes

JT
21-15-9
HSPU
Ring Dips
Push-ups

10:38

Practiced the kipping HSPU...part of my homework assignment from the Acro Sport coach. Shoulders are definitely fried from yesterday. Still good practice!

12pm LF class w/Nat

L-sit
accummulate 2 minutes (10 minute cut-off)

3:43

Strength- Deadlift (working off 460# 1RPM)
Wendler 3's
70% @ 322# x 3
80% @ 368# x 3
90% @ 415# x 3+ (3 reps)

Workout of the Day
For time:
Run 466 meters (around the block)
30 Deadlift 185#
Run 466 meters (around the block)

4:24