12/23/10 with Will


Warmup:

3x5 Band Assisted parallete HSPU
5x3 MUs

Stretching
Dynamic Stretching

CF warmup


Skill:

Max height box jump
got up to 46"

WOD:

10 rounds
10 BJ (24")
10 pullups

time: 11:32

12/21/10 with Chris


Warmup:

2000m row
Dynamic Stretching / Partner Stretching

CF warm up:

3 rounds

GHD Situps
Pushups
Ring Dips
OHS PVC
Back Extension
HSPU


Skill:

HSPU workshop
Paralette work
Band Assisted Paralette HSPU work

WOD:

triple tabata
wall ball- no clue
GHD situps- 6
jumping pullup -12

The deep motion of the Paralette HSPU is really tough. Will start using the paralettes on my HSPU against the wall. Lot of room to improve on these.

12/16/10 with Natalie

Warm up:

650 meter row

2 rounds:
10 PVC OHS
5 hspu
10 ring dips
10 chest to rings
10 GHD situps

Tabata Pushups: max was 12, min was 8

Strength:

Thruster

5 @ 95
5 @ 135
5 @ 135

WOD:

10 min amrap
7 thrusters (115#)
12 kb swings (1.5 pood)
7 chest to rings
total = 3 1/3 rounds

Trying to incorporate more ring movements. Shoulders & chest were shot after the Tabata Pushups. I just didn't have it tonight. Shoulders felt pinched.

12/14/10 with Chris

Warmup:

5 minutes row

3rounds:
10 PVC OHS
10 GHDs
10 Ring Dips
10 Chest to Bar

Strength:

Power Cleans

5 @ 135
4 @ 155
3 @ 175
2 @ 195
1 @ 200

WOD:


2009 NorCal Qualifier - WOD #2
As many reps as possible in 10 minutes:
Power Clean 185#
Muscle Ups
* Accumulate AMRAP in 10 minutes of both the power clean & MU. Athlete must have a minimum of 10x reps of each exercise in 10 minutes or DNF


Total: 31 (14 power cleans, 17 muscle ups)

Can't wait to be 100%. Power cleans irritated the ankle/foot a little, but nothing to cry home to mom about. I really need to focus on dropping into the squat under the bar on the heavier cleans. To compensate for the heavier weight, I feel like i am just jumping and landing with my feet further apart instead of dropping under the bar into a squat with a good racked / receiving bar position.

12/9/10 with Will

Warm up:

3 rounds:
10 PVC OHS
10 GHD situps
10 C2B
10 Ring Dips


Strength:

Strict Press:
5x75#
5x105#
5x125#
5x145# (small push press on rep 3)


modified WOD:

5 rounds:
5 HSPU (no mats, but my head didn't touch every time)
10 turkish get ups (1pd)
200 m row

20:41

12/7/10 w/ Chris


Warm Up:

10 squats
10 ohs
10 ring dips
10 back extension
10 ghd sit ups
10 ctb

Got my first few bar muscle ups in there too.

Strength:

Snatch balance

45 + 2 OHS
75 + 2 OHS
95 + 2 OHS
115 + 2 OHS

should have pushed up the weight on this a bit more, but needed to work on the move as this was my first time with the Snatch Balance.

WOD:

4 rounds

5 min, rest for remaining time
10 ohs (115#)
10 burpees
500 meter row
Times: 3:09, 3:21, 3:19, 3:16

Ankle was a little sore, but it is definitely getting stronger/better. Still can't run, but as long as I focus on driving through my heels, the foot/ankle doesn't pronate and put stress on the ligament. I guess it pays to have good form.

12/2/10 w/ Will

Warm-up:

500m row
Dynamic Stretching

3x:
- 10 Burpees
- 10 T2Rings
- 10 Wall Ball


Strength:

5x10 Barbell Step-Ups

modified WOD:

20m AMRAP:
- 10 HSPUs (2 mats)
- 7 Push-Ups (release hands at bottom)
- 100m sprint row

somewhere around 8 rounds


Trying to burpees & wall balls aggravated the ankle/foot a little bit. So had to scale back the strength portion & the WOD. I hate being injured. Props to Gareth for wearing the much coveted SAWeek wife beater.

11/30/10 with Chris

Warm up:

500 meter row

3 rounds:
10 squats
10 hollow rocks
10 chest to bar

Skill:

Muscle up
4 consecutive, can't seem to get 5

Strength:

Power Cleans
4x5
85, 115, 145, 145

ankle/foot started to ache a bit after 4th set

WOD:

4 rounds:
500 meter row
20 kb power clean and push press (1.5pd)
10 GHD situps

20:21


Let me start by saying that I hate being injured. Started PT on the sorry little ligament to heal and strengthen it. But there is something about doing toe raises that just doesnt do it for me. Anyway, foot feels a bit sore today but it felt good to actually run through a WOD without having to substitute any moves. Those KB power clean/pp combined with the row really drained the triceps and shoulders. Had to remind myself to dip the hips instead of muscling up the bell on the push press.

11/23/10 with Chris

Warm up:

Max Pullups - 30

3 rounds

10 hollow rocks
10 ohs
10 pushups (hand release at bottom)


Strength:

Push jerk (behind the neck)
135(5), 165(4), 195(2), 225(f)

modified WOD:

20 min amrap
10 push press (125# & no rack)
10 toes to rings
10 GHD back extensions


total = 6 + 4 push press

First time putting any sort of weight on the bad ankle. A bit sore today, but no pain or real discomfort. I hate being injured. My forearms were burning on this WOD. Really liked using the rings for the toes to bar. Might try and work the rings in more (instead of the bar) when we do either K2E or T2B from now on.

11/18/10 with Will

Warm up:

650 meter row

3 rounds:

10 hollow rocks
10 pushups with hand release

Strength:

Bench press
135(5), 185(4), 215(4), 235(2), 245(1)
think i could have gone up a few more lbs on the last rep

WOD:

10-1
Bench press (135#)
Sitting DB cleans (50# dumbells)
K2E

14:37

I can't wait to be healed. Instead of the Hang DB squat cleans, I sat on a bench and just performed the clean portion while seated. K2E felt great. Also, I really should have had more weight on the BP as I did all my sets unbroken.

11/16/10 with Chris

Warm up:

500 meter row

3 rounds:
10 pushups (release at bottom)
10 hollow rocks
10 pull ups
5 hspu

Tabata Situps:

Low round: 8

400 meter row to "cool down"


Strength:

Muscle up/ ring practice


Modified WOD due to ankle injury:

3 rounds:

500m row
21 ring dips
12 pullups

13:37

My upper body was shot. I should have been able to move through the modified WOD much faster and cleaner. 2 weeks away from the gym will do that. I will need to focus on the body weight movements and gymnastic movements until the tear in my ankle heals. Might be awhile. Felt good to be back.

11/3/10 with Chris

Warmup:

3 rounds

10 pullups
10 pushups
10 hollow rocks
10 squats

WOD:

10 HPS @ 95lbs
50 double unders
50 situps

8 HPS
40 DUs
40 situps

6 HPS
30DUs
30 situps

4 HPS
20 DUs
20 situps

2 HPS
10 DUs
10 situps

12:03

I managed to finish the first round of double unders, but landed funny on my foot and somehow sprained the inner tendons and/or ligaments that run down from the inside ankle bone to the heal of foot. Finished out the workout doing single jump ropes on one foot. Hurts like a mutha today and cant bear any weight on it. I am gonna RICE the shit out of it & it better get better...fast!

11/2/10 with Natalie

Warm Up:

650m jog

3 rounds:
10 squats
10 hollow rocks
10 push ups
10 pull ups

Strength:

4x5 Box Squat

185

WOD:

10 rounds
100 meter run
10 jumping squats
10 OH walking lunges (45#)

13:01

10/27/10 with Natalie

Warmup:

2k row
7:48

Lsits - 3 rounds hold as long as possible on the minute

20 sec
30 sec
15 sec


Strength:

Pistols
5 rounds 5 each leg - used green band to help

WOD:

"45's"

21-15-9
squats
push ups w hand release
wall balls 20#

9-15-21
KB swings 1.5 pd
pull ups

45
box jumps 24"
GHD situps

18:49

10/26/10 with Natalie

Warm up:

800 m run
Dynamic Band Stretching

Handstands 3 rounds - 30seconds hold, 30 seconds rest
1 inch break
2 inch break
3 inch break

Strength:

Push jerk
4x3

95
145
195
195

WOD:

5 rounds:
10 push jerk (135#)
5 hspu (didnt use any abmats, but def didnt make it to the ground on all of the reps)
50 double unders
Time = 20:21