A. light warmup and double unders
B. Rowing Intervals
4 x 500m row, rest 2:00 @ 80% RPE
1) 1:43.0
2) 1:43.9
3) 1:44.7
4) 1:43.6
Notes:
Just wanted to break a sweat today and loosen up a bit for the CF Sectionals WOD 6 tomorrow.
Tuesday, April 26, 2011
Monday, April 25, 2011
A1. 1 mile warmup run, easy
A2. General Warmup
B. Hang Power Clean 3-3-3-1-1-1
165-185-205-215-225[F]-225
C. Deadlift 5x1, +5
355
D. "Christine"
3 rounds for time of:
500m row
12 Deadlifts, BW (190)
21 Box Jumps, 20"
Time - 8:43[PR]
Notes:
Missed the first 225 HPC bc I didn't land it on my shoulders. Deadlifts felt strong and looked decent. Probably could go faster on the WOD if I would've rowed harder.
A2. General Warmup
B. Hang Power Clean 3-3-3-1-1-1
165-185-205-215-225[F]-225
C. Deadlift 5x1, +5
355
D. "Christine"
3 rounds for time of:
500m row
12 Deadlifts, BW (190)
21 Box Jumps, 20"
Time - 8:43[PR]
Notes:
Missed the first 225 HPC bc I didn't land it on my shoulders. Deadlifts felt strong and looked decent. Probably could go faster on the WOD if I would've rowed harder.
Saturday, April 23, 2011
Saturday, April 23, 2011
5 Rounds for time of:
400m Run
20 Sumo Deadlifts, 155#
Time - 11:40
Notes:
Decent workout. Runs got tough towards the end. Deadlifts were tough on the last round. Lower back got tight as well.
PWO:
Electrolytes + 2g MSM, 4g Fish oil
400m Run
20 Sumo Deadlifts, 155#
Time - 11:40
Notes:
Decent workout. Runs got tough towards the end. Deadlifts were tough on the last round. Lower back got tight as well.
PWO:
Electrolytes + 2g MSM, 4g Fish oil
Friday, April 22, 2011
A. CF Sectionals WOD #5, only attempt
AMRAP in 20:00 of:
5 Power Cleans, 145#
10 Toes to bar
15 Wall Balls, 20#
TOTAL - 9 rounds + 5 PC's + 7 T2B
Notes:
I absolutely hate 20:00 AMRAP's. I have established that body weight movements seem to be the tough ones for me. I did pretty well up until my left hand ripped at about the 15:00 mark. Went into this one with a pacing plan and stuck with it until the rip. Pull and drop on each PC, 5 then 5 on the T2B's, and unbroken wall balls. Got through 6 rounds by 10:00. Post rip I had to start doing the T2B's in 5's then 3's, 2's, 1's...about 3 rounds. I am pretty happy with all the wall balls being unbroken. The power cleans never felt heavy either. This one would have been better suited as a 10:00 AMRAP whereas last weeks could have been a 20:00 AMRAP.
PWO:
SFH PWO, 2g MSM
AMRAP in 20:00 of:
5 Power Cleans, 145#
10 Toes to bar
15 Wall Balls, 20#
TOTAL - 9 rounds + 5 PC's + 7 T2B
Notes:
I absolutely hate 20:00 AMRAP's. I have established that body weight movements seem to be the tough ones for me. I did pretty well up until my left hand ripped at about the 15:00 mark. Went into this one with a pacing plan and stuck with it until the rip. Pull and drop on each PC, 5 then 5 on the T2B's, and unbroken wall balls. Got through 6 rounds by 10:00. Post rip I had to start doing the T2B's in 5's then 3's, 2's, 1's...about 3 rounds. I am pretty happy with all the wall balls being unbroken. The power cleans never felt heavy either. This one would have been better suited as a 10:00 AMRAP whereas last weeks could have been a 20:00 AMRAP.
PWO:
SFH PWO, 2g MSM
Tuesday, April 19, 2011
Tuesday, April 19, 2011
AM Swim:
25m underwater warmup
25m breast stroke warmup
1000m CSS, easy
Time - 19:55
Notes:
Just wanted to get back in the pool today. Since I haven't been in a while I took it easy. 9:59 on the first 500m. Never felt tired or out of breath the entire time. Good day.
25m underwater warmup
25m breast stroke warmup
1000m CSS, easy
Time - 19:55
Notes:
Just wanted to get back in the pool today. Since I haven't been in a while I took it easy. 9:59 on the first 500m. Never felt tired or out of breath the entire time. Good day.
Monday, April 18, 2011
A. 1000m Row, easy
B. Snatch 3-3-3-1-1-1
115-135-155[F2/F3]-165[F}-165-170[F]
C. AMRAP in 20:00 of:
20 KB Swings, 53#
400m Run
Total = 7 rounds + 4 swings
Notes:
Snatches were tough today. Knees were a little cranky, probably due to the weekend. Felt weighed down today. Weighed in at 191.
PWO:
1 scoop SFHPWO, 2g glutamine, 2g MSM, 4g FIsh oil 1 hr later
B. Snatch 3-3-3-1-1-1
115-135-155[F2/F3]-165[F}-165-170[F]
C. AMRAP in 20:00 of:
20 KB Swings, 53#
400m Run
Total = 7 rounds + 4 swings
Notes:
Snatches were tough today. Knees were a little cranky, probably due to the weekend. Felt weighed down today. Weighed in at 191.
PWO:
1 scoop SFHPWO, 2g glutamine, 2g MSM, 4g FIsh oil 1 hr later
Saturday, April 16, 2011
Saturday, April 16, 2011
A. Jump rope warmup and DROM
B. Deadlift 10-8-5-3-3-3, rest 2:00
225-275-315-335-355-355
C. For time:
40 Double Unders
20 DB power clean & jerk, 45#
40 Double Unders
10 DBPC & Jerk
40 Double unders
5 DBPC & jerk
40 Double unders
Time - 8:43
Notes:
Deadlifts felt good today. The rest was slim causing the weight to be less than I could actually do. I attempted 375 on the last set but couldn't move it so I did 355 again. Rested 5:00 until the metcon. This was a good one. Broken DU's on the first 2 sets, unbroken on the last 2. Had to break the PC & jerks at 10 and 10 on the 1st set, 5 and 5 on the 2nd and did all 5 on the 3rd.
Workout Nutrition:
SFH PWO 1 scoop, SFH fortified 1 scoop,(38g total protein) 2g glutamine, 5g BCAAs, 2g MSM
4g fish oil, 1.5 hrs later
B. Deadlift 10-8-5-3-3-3, rest 2:00
225-275-315-335-355-355
C. For time:
40 Double Unders
20 DB power clean & jerk, 45#
40 Double Unders
10 DBPC & Jerk
40 Double unders
5 DBPC & jerk
40 Double unders
Time - 8:43
Notes:
Deadlifts felt good today. The rest was slim causing the weight to be less than I could actually do. I attempted 375 on the last set but couldn't move it so I did 355 again. Rested 5:00 until the metcon. This was a good one. Broken DU's on the first 2 sets, unbroken on the last 2. Had to break the PC & jerks at 10 and 10 on the 1st set, 5 and 5 on the 2nd and did all 5 on the 3rd.
Workout Nutrition:
SFH PWO 1 scoop, SFH fortified 1 scoop,(38g total protein) 2g glutamine, 5g BCAAs, 2g MSM
4g fish oil, 1.5 hrs later
Friday, April 15, 2011
A. CF Sectionals WOD #4, only attempt
AMRAP in 10:00 of:
60 bar facing burpees
30 OHS, 120#
10 Muscle-ups
TOTAL - 60 + 30 + 0 (90 points)
Notes:
This one was a lot harder than I thought it would be. Got through the burpees in 4:00 no problem. Then the wheels came off. The OHS's were broken all over the place and felt extremely heavy. Took me 4.5 minutes to complete these. Got to the MU's at 8:30 but my shoulders, forearms, and biceps were fried and the 3 attempts I had yielded no results.
Workout Nutrition:
PreWO - 8oz can sugar free Red Bull
SFH PWO, 1 scoop + 1g glutamine + 2g MSM, 4g fish oil 30:00 later
AMRAP in 10:00 of:
60 bar facing burpees
30 OHS, 120#
10 Muscle-ups
TOTAL - 60 + 30 + 0 (90 points)
Notes:
This one was a lot harder than I thought it would be. Got through the burpees in 4:00 no problem. Then the wheels came off. The OHS's were broken all over the place and felt extremely heavy. Took me 4.5 minutes to complete these. Got to the MU's at 8:30 but my shoulders, forearms, and biceps were fried and the 3 attempts I had yielded no results.
Workout Nutrition:
PreWO - 8oz can sugar free Red Bull
SFH PWO, 1 scoop + 1g glutamine + 2g MSM, 4g fish oil 30:00 later
Tuesday, April 12, 2011
A. 10 Rounds not for time:
10 Pushups
1 Rope Climb
B. 12 rounds of:
1:00, max distance run
:30 Rest
Notes:
Runs got hard towards the end. Was uphill/downhill alternating for entire workout.
10 Pushups
1 Rope Climb
B. 12 rounds of:
1:00, max distance run
:30 Rest
Notes:
Runs got hard towards the end. Was uphill/downhill alternating for entire workout.
Monday, April 11, 2011
Monday, April 11, 2011
A1. 800m run, easy
A2. Mobility
B. Overhead Squat
1 x max rep @ BW - 5
2 x max rep @ 165 - 6, 7
C. Deadlift 5x1 +5
-350#
D. 10:00 HSPU work
-piked off a 24" box, 2x12"box for full ROM 1 abmat
E. For time:
400m Row
5 HPC, 135#
300m Row
10 HPC
200m Row
15 HPC
100m Row
20 HPC
Time - 7:30
Notes:
*Light soreness in quads from C&J's yesterday.
Overhead squats went well today. Issue was in the wrists. They would start to scream on the last rep or so. Deadlifts felt strong and are only getting better. The weight moved up easy anf form was solid. Tried a different method on the HSPU's so that I could get full ROM work instead of negs. Seemed to be a good transition. Will do more of these in the future. Goal right now is 10:00 of work daily M-F or throwing them into my warmup. Was supposed to do a MU and rope climb workout but after 1 MU I couldn't land another one...Frustrating. So I did the rowing/HPC workout instead. This one went well as they are strengths of mine. Only the last round of HPC's were broken: 10,5,5. Overall a good day of training.
Workout Nutrition:
Pre - 5g BCAAs, 1g Glutamine
PWO - 5g BCAAs 2g Glutamine, 1 scoop SFH PWO + Fortified, 2g MSM
1 hour later - 4g fish oil
A2. Mobility
B. Overhead Squat
1 x max rep @ BW - 5
2 x max rep @ 165 - 6, 7
C. Deadlift 5x1 +5
-350#
D. 10:00 HSPU work
-piked off a 24" box, 2x12"box for full ROM 1 abmat
E. For time:
400m Row
5 HPC, 135#
300m Row
10 HPC
200m Row
15 HPC
100m Row
20 HPC
Time - 7:30
Notes:
*Light soreness in quads from C&J's yesterday.
Overhead squats went well today. Issue was in the wrists. They would start to scream on the last rep or so. Deadlifts felt strong and are only getting better. The weight moved up easy anf form was solid. Tried a different method on the HSPU's so that I could get full ROM work instead of negs. Seemed to be a good transition. Will do more of these in the future. Goal right now is 10:00 of work daily M-F or throwing them into my warmup. Was supposed to do a MU and rope climb workout but after 1 MU I couldn't land another one...Frustrating. So I did the rowing/HPC workout instead. This one went well as they are strengths of mine. Only the last round of HPC's were broken: 10,5,5. Overall a good day of training.
Workout Nutrition:
Pre - 5g BCAAs, 1g Glutamine
PWO - 5g BCAAs 2g Glutamine, 1 scoop SFH PWO + Fortified, 2g MSM
1 hour later - 4g fish oil
Sunday, April 10, 2011
A. CF Sectionals WOD #3, attempt 2
AMRAP in 5:00 of:
Clean and Jerk, 165#
Total 22 rounds + 1 clean, 45 reps total
AMRAP in 5:00 of:
Clean and Jerk, 165#
Total 22 rounds + 1 clean, 45 reps total
Friday, April 8, 2011
Friday, April 8, 2011
A. Light warmup
B. "Double Under Helen"
3 rounds for time of:
50 Double Unders
21 KB Swings, 53#
12 Pullups
Time - 5:42
B. "Double Under Helen"
3 rounds for time of:
50 Double Unders
21 KB Swings, 53#
12 Pullups
Time - 5:42
Wednesday, April 6, 2011
CF Sectionals WOD #3, Attempt 1
AMRAP in 5:00 of
Clean & Jerk, 165
Total = 20 reps + 1 Clean
Notes:
This was tougher than I thought it would be. I don't think I was really into it at the time. I can get 25-30 reps at another go. Will try again on Sunday.
AMRAP in 5:00 of
Clean & Jerk, 165
Total = 20 reps + 1 Clean
Notes:
This was tougher than I thought it would be. I don't think I was really into it at the time. I can get 25-30 reps at another go. Will try again on Sunday.
Tuesday, April 5, 2011
Tuesday, April 5, 2011
Active Rest Day
A. CFWU x 3
10 OHS w/ PVC
10 GHD Situps
10 Back Ext.
10 Pullups, strict
10 Pushups
B. 1:00 hard / 1:00 easy row for 10:00
-rowed hard at 30+ spm
-rowed easy at 20 spm
Total distance = 2355m
Notes:
Easy day, wanted to break a sweat. Resting up for the next sectionals WOD.
A. CFWU x 3
10 OHS w/ PVC
10 GHD Situps
10 Back Ext.
10 Pullups, strict
10 Pushups
B. 1:00 hard / 1:00 easy row for 10:00
-rowed hard at 30+ spm
-rowed easy at 20 spm
Total distance = 2355m
Notes:
Easy day, wanted to break a sweat. Resting up for the next sectionals WOD.
Monday, April 4, 2011
Monday, April 4, 2011
A1. 500m row, easy
A2. General warmup
A3. 10:00 HSPU work
B. Snatch 155 x 1 x 4
F2, made the rest
C. Clean & Jerk, 205 x 1 x 4
Made all
D. Back Squat (high bar), 3x3
205-225-225
E. Pullups, 10x3 regular grip
*unbroken
F. 10x3 hanging leg raise
Notes:
Good day of training. This is the first time I have high bar back squatted since I hurt my knee. I took it easy today. They felt good. Pullups are getting better. C&J's were solid.
Workout Nutrition:
PreWO: 5g BCAAs, 1g glutamine
PWO: 5g BCAAs, 3g Glutamine, 2g MSM, 2g fish oil, venison steak (6-7oz.), steamed veggies
A2. General warmup
A3. 10:00 HSPU work
B. Snatch 155 x 1 x 4
F2, made the rest
C. Clean & Jerk, 205 x 1 x 4
Made all
D. Back Squat (high bar), 3x3
205-225-225
E. Pullups, 10x3 regular grip
*unbroken
F. 10x3 hanging leg raise
Notes:
Good day of training. This is the first time I have high bar back squatted since I hurt my knee. I took it easy today. They felt good. Pullups are getting better. C&J's were solid.
Workout Nutrition:
PreWO: 5g BCAAs, 1g glutamine
PWO: 5g BCAAs, 3g Glutamine, 2g MSM, 2g fish oil, venison steak (6-7oz.), steamed veggies
Sunday, April 3, 2011
Played around outside:
3 jogs around the school
3 sets of 10 pullups varied: regular, reverse, mountain climber
1 set of 6 pullups, regular
3 sets of 10 dips
Notes:
Just wanted to get out and do something to break a sweat and move.
3 jogs around the school
3 sets of 10 pullups varied: regular, reverse, mountain climber
1 set of 6 pullups, regular
3 sets of 10 dips
Notes:
Just wanted to get out and do something to break a sweat and move.
Sunday, April 3, 2011
Saturday, April 2, 2011
A. Snatch 80%x1x6
-145#
B. Clean & Jerk 80%x1x5
-195#
C. 3 rounds of:
10 GHD situps
10 weighted back ext, 45#
D. 5x100m row sprints, rest :30
Notes:
This is the first time that I have snatched and clean in a full squat since the knee injury. Felt strong today and no pain at all in my knee.
-145#
B. Clean & Jerk 80%x1x5
-195#
C. 3 rounds of:
10 GHD situps
10 weighted back ext, 45#
D. 5x100m row sprints, rest :30
Notes:
This is the first time that I have snatched and clean in a full squat since the knee injury. Felt strong today and no pain at all in my knee.
Friday, April 1, 2011
A. CF Sectionals WOD #2, Attempt 2
AMRAP in 15:00 of:
9 Deadlifts, 155#
12 Pushups
15 Box Jumps
Total - 10 rounds, 9 DL's, 4 PU's
Notes:
Came out of the gate a little slower this go round which allowed me to get almost a full round more. Played around with my hand position as well. DL's and box jumps were unbroken.
AMRAP in 15:00 of:
9 Deadlifts, 155#
12 Pushups
15 Box Jumps
Total - 10 rounds, 9 DL's, 4 PU's
Notes:
Came out of the gate a little slower this go round which allowed me to get almost a full round more. Played around with my hand position as well. DL's and box jumps were unbroken.
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