Mar. 30th

AM


3 sets ALL OUT:

10 DL @225#'s
20 CTD Burpees
*rest 4mins b/t sets
1. 1m01s
2. 59s
3. 1m00s
+
rest 15mins
+
3 sets @95% effort:

15 Squat Cleans- 115#'s
Row- 300m
*rest 6min b/t sets
1. 2m02s
2. 2m05s
3. 2m23s 
* Everything was TnG, the last set I didn't let go of the bar but I had to pause to flush the legs.

Rest 6+hrs


PM


7 x 1min Airdyne @50% / 1min Airdyne @80%- (speed was b/t 24-25 mph)
+
rest 5mins
+
25 GHD Sit-ups x 3 sets, rest 1min- Completed all UB
+
rest 5mins
+
7 x 1min Airdyne @50% / 1min Airdyne @80%- (speed was b/t 24-25 mph)

Mar. 29th

A. Front Squat w/ Chains @20x1, 5-4 reps x 3 sets, rest 5mins
185(5), 195(5), 200(4)
B1. Press @11x1, 2-3 reps x 5 sets, rest 2mins
150(3), 150(3), 155(2), 155(2), 157(2)
B2. CTB Chin-ups, 15 reps x 5 sets, rest 2mins
All UB
C1. Push Press @20x0, 6-9 reps x 3 sets, rest 2mins
155(9), 165(7), 170(6)
C2. T2B, AMRAP x 3 sets, rest 2mins
24 reps, 21 reps, 20 reps

Mar. 27th- "Diane"

21-15-9 rep rds for time of:

DL- 225#'s
HSPU- Regional Standard (strict/mostly kipping)

Time: 6m25s*
*only did 19 DL in the 1st rd, counting woes

Mar. 24th- Open 12.4

AMRAP in 7mins of:

3 Thrusters- 100#'s
3 CTB Chin-ups
6 Thrusters- 100#'s
6 CTB Chin-ups
9 Thrusters- 100#'s
9 CTB Chin-ups
12 Thrusters- 100#'s
12 CTB Chin-ups
15 Thrusters- 100#'s
15 CTB Chin-ups
17 Thrusters- 100#'s

Score: 107 reps

Open 12.5 Video

Notes: Last years score was 106 reps.

Mar. 22nd

Row- 2000m @80% effort:
Time: 7m33s; avg 500m= 1m53.3
+
5min recovery
+
10 Rds @high aerobic effort:
50 DU's
5 Ring Dips
Time: 11m55s
+
5min recovery
+
21,18,15,12,9,6,3 rep rds @high aerobic effort:
Thrusters- 45#'s
Toes Through Rings
Time: 8m36s
+
5min recovery
+
Row- 2000m @80% effort
Time: 7m34s; avg 500m= 1m53.7

Mar. 21st

3 sets: All Out Effort

12 CTB Chin-ups

7 TnG Squat Cleans- 135#'s

9 CTD Burpees

rest 6 x work time

1. 1m01s

2. 58s

3. 58s

+

3 sets: @95% effort

12 CTB Chin-ups

15 Thrusters- 75#'s

0.5 miles on Airdyne

rest 5 x work time

1. 2m06s

2. 2m03s

3. 2m06s

Notes: I felt good about all the sets, fast and smooth for the 1st part and smooth and consistent for the 2nd (focused on my breathing). I had a pretty shitty sleep last night at work but I don't think it effected my workout today a all. 

Good luck to all on the last Open WOD. 

Mar. 20th

A1. Press @21x1, 3-2-1...3-2-1, rest 3mins
145, 150, 155...150, 155, 160
A2. Wtd. Pronated Chin-ups @20x0, 3-2-1...3-2-1, rest 3mins
65, 80, 90...80, 85, 100
B1. HSPU, AMRAP Head to Floor x 3 sets, rest 2mins
(Strict / Kipping) 7/4, 7/7, 5/8
B2. DL @315#'s, 10 TnG reps x 3 sets, rest 2mins
Completed
C. BJ's- 40", 1 rep every 15sec for 10mins
Completed 

Mar. 18th

For time:

Back Squat (225#'s) 15, 12, 9, 6, 3
CTB Chin-ups 15, 15, 15, 15, 15
Ring Dips 15, 15, 15, 15, 15

Time: 19m10s

Mar. 17th

A1. Power Clean @ 80% effort, 3 Tng reps x 7 sets, rest 1m30s: add load per set-  start @175#'s
175, 185, 195, 205, 215, 225, 235
A2. CG Bench Press w/ Chains @20x1, 2-3 reps x 7 sets, rest 1m30s- start @185#'s at #'s slightly (90%)
185, 190, 5 x 195
B. Hang Power Snatches @135#, 5 TnG reps x 5 sets, rest 2mins- focus on speed under the bar
Completed
C. Row Sprint 200m @100% x 5 sets, rest 3mins
(time / avg 500m)
1. 32.8 / 1m22.1
2. 32.2 / 1m20.6
3. 31.9 / 1m19.9
4. 32.0 / 1m20.1
5. 32.2 / 1m20.7

Mar. 16th- Open WOD 12.4

AMRAP in 12mins of:

150 WB's- 20#'s, 10ft target
90 DU
30 MU

Score: 258 reps


Open 12.4 Video


Notes: I felt pretty good about this one. I was in control of my breathing the whole time, the limiting factor for me was my shoulders.

PS: I'm guessing CTB Pull-ups and KBS are in next weeks workout. Lets see if my prediction is right.

Mar. 14th

2 sets @ ALL OUT EFFORT

7 MU
7 TnG Squat Cleans- 135#'s
Row- 150m
*rest 6 x work time

1. 1m27s
2. 1m26s

+

2 sets @ 95-97% effort

21 CTB Chin-ups
18 Thrusters- 95#'s
15 CTD Burpees
*rest 5 x work time

1. 1m55s
2. 2m32s

Notes: The first part I felt good, everything was UB, felt fully rested b/t sets. As for the second part, I didn't feel fully recovered going into it. The first set was all UB but I was gased throughout the burpees. As for the second set I was definitely not recovered, chins were UB but thrusters were 15/3, and the burpees were painfully slow. The lactic acid was brutal it took me a good 45mins after to recover from this.

Mar. 13th

A1. DL @20x1, 3-3-2-2-1-1, rest 2mins
355, 365, 375, 385, 395, 405
A2. CG Bench Press w/ Chains @20x1, 2-3 reps x 6 sets, rest 2mins
215(3), 220(1), 215(2), 215(1), 210(2), 205(2)
B. Power Clean and Push Jerk, 3 TnG per min for 5mins, start @155#'s and increase weight every min
155, 165, 175, 185, 195
C. HSPU, 5 UB reps per min for 10mins
Strict (Kipping) 5, 3, 2, 1(4), (5), (5), (5), (5), (5), (5)
D. Squat Snatch tech @135#'s, 1 perfect rep per 30sec for 5mins- Focus on 3rd Pull
Completed


Notes: Form on the DL was good till the 405#'s. For the HSPU my shoulders were gased from the BP and PJ, I added the kipping into it to make sure I was getting some reps.

Mar. 12th

Airdyne Sprints- ALL OUT EFFORT, 5 sets x 20sec, rest 4mins b/t sets
Completed, every set the sprints were in the 35mph range
+
Rows- 300m @95-97% effort x 3sets, rest 6mins b/t sets
(time/avg 500m)
1. 52.3sec / 1m27.1
2. 52.3sec / 1m27.2
3. 52.4sec / 1m27.4
+
DU's, AMRAP in 1min x 5 sets, rest 1min
1. 92 reps
2. 84 reps
3. 73 reps
4. 83 reps
5. 88 reps

Notes: Felt pretty good about this workout even though I had a terrible sleep at work last night. I believe the DU's are some of the best scores I've done so far.

Mar. 11th-Open WOD 12.3

Open WOD 12.3

15 BJ's- 24"
12 PP- 115#'s
9 T2B

Score: 9rds+15+9

Workout Video

Notes: My game plan going into this was to do a Rd every 1m30s. So as you can see in the video I rested for a couple of seconds b/t Rds. I started to die out around Rd 3 (especially on the PP), should've adjusted my intervals but instead I turned on the blinders.

Mar. 9th

Handstand Walk Technique- about 20mins
*Notes: Literally technique work haha, first time practicing. Just stuck to doing front rolls and trying to balance freestanding near a wall.
+
Swim- 25m every min for 40mins
Lap were around 19-20sec

Mar. 8th

15mins of work @ high aerobic effort:

Row- 300m
50 DU's

Score: 7rds + 100m

Rest 5mins

15mins of work @high aerobic effort:

Row- 300m
15 BJ- 30" (step downs, alt legs)

Score: 6rds + 300m + 6 reps

Mar. 7th

Part 1:

21, 18, 15, 12, 9, 6, 3 rep rds for time of:

C+J- 95#'s
BJ- 24"

Time: 11m24s

Rest 6+hrs

Part 2:

21, 18, 15, 12, 9, 6, 3 rep rds for time of:

DL- 185#'s
WB- 20#'s

Time: 9m04s


Part 1 notes- stupidly I just attacked this and lost control, too many breaks, I was unable to control my breathing. Zero strategy.

Part 2 notes- came into this with a strategy of breaking the rds into 11/10, 9/9, 8/7, 6/6, 9, 6, 3. I was able to control my breathing and I wasn't taking huge breaks. Felt good on this but I have no idea if the time was decent or not.

Mar. 6th

Part 1:

A. Power Clean Cluster, 1.1.1 x 3 sets, rest 5mins
245, 255, 260
B. Hang Power Cleans, 5-5-5 x 3 sets, rest 5mins
205, 215, 225
C1. DL @11x1, 5 reps x 3 sets, rest 3mins
315, 335, 355
C2. Depth HSPU, 3-5 reps x 3 sets, rest 3mins
(Plates for height)
(45) 5 reps, (45,25) 5 reps, (45,25) 4 reps

Rest 6+hrs


Part 2:


3 sets @high aerobic effort:
30 WB- 20#'s
30 KBS- 24kgs
*2min rest b/t sets
1. unknown, forgot to reset timer  
2. 2m09s  
3. 2m09s
+
rest 10mins
+
Row 750m x 3 sets @high aerobic effort, rest 2min b/t sets
1. 2m30s
2. 2m38s
3. 2m36s
+
rest 10mins
+
3 sets @high aerobic effort:
20 Push-ups
20 SDLHP- 65#'s
20 BJ- 20"
20 Air Squats
*2min rest b/t sets
1. 2m04s* (accidentally did 19 PU)
2. 2m03s
3. 1m59s

Mar. 4th

3 sets of: @95-97% effort

20 Thrusters- 40# DB's
20 CTD Burpees
0.5 miles of Airdyne
*rest 15mins b/t sets

1. 2m59s
2. 2m29s
3. 2m54s

Mar. 3rd- Open WOD 12.2

A. Clean and Jerk, build to a heavy single- no failures
245#'s
B. Power Snatch, build to a 90% RM- Quickly
202#'s
+
Open WOD 12.2

30 Snatches- 75#'s
30 Snatches- 135#'s
30 Snatches- 165#'s
AMRAP of Snatches- 210#'s

Score: 78 reps
Open WOD 2 Video

Mar. 1st

Swim- 25m every min for 40mins
Completed