@ the garage
- Front squats 165x1, three times (stopped there to keep good form)
- Hang power snatch - 93x1 three times, 98x1 once (ugly!)
- Aimee's sectional training WOD: 2 min C&J (105#), 30 sec rest, 2 min C2B PU, 30 sec rest, 2 min OHS (105#). Score - 13, 26, 8 (wrists hurts alot on OHS!)
2.24.11 - Thursday
Sectional Training
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
- Wendler back squat 135x4, 1x355, 175x7
- Wendler dead lift 185x5, 205x3, 225x4 (was supposed to do 235! first time deadlifting since hybrid)
- Muscle-up practice (working on less of a false grip) - 15 MU
2.22.11 - Tuesday
500M Row (PR!) time=1:55
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
3 rounds of:
30 Squats
20 Push Ups
10 Ring Rows
500M Row
time - 10:49
2.21.11 - Monday
Partner wod - Six 100' tire pulls (45#), one partner snatches (83#) while partner pulls. My snatches - 30
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
Partner DT - 10 rounds (5 each) of:
12 DL, 9 HPC, 6 Push Jerks (105#)
Time - 15:59 (with Dominic)
2.16.11 - Wednesday
"Nikki"
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
1000m row, 25 OHS (95#), 25 toes through rings, 25 KBS (55#), 25 GHD
time - 12:29
2.12.11 - Saturday
Sectional Training - As a team of 4, 2 people working at a time, complete: 4000m row, 60 G2S atlas stones + 54m carry, 400 burpees. 1 stone and 1 rower per team. Team: Sam B, Aimee, me, Emily (CF Explode).
Time: 26:27
Time: 26:27
2.9.11 - Thursday
Fran!!
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
Time: 3:49 (PR!) - butterfly pull-ups!
Sectional training
- Wendler snatch 80x3-85x3-90x3
- Snatch 95x1, 100x1
- Row 5000m - Time: 23:36 (PR!)
2.8.11 - Tuesday
50 box jumps (21")
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
5 rope climbs (15')
100 DU
50 sit-ups
25R/25L DB snatch (25#)
50 GHD back extensions
Time - 14:49
2.7.11 - Monday
Push Jerk 5-5-5-5-5
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
- from back: 125x3 (failed b/c couldn't reset on back)
- from front: 135x5
high volume today! probably did 4 sets from back and 4 sets from front
2.5.11 - Saturday
Sectional Training
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
- max height box jump: 38.25"
- Team of 4: 120 wall ball (14#/10'), rotate in 4 stations, each person does 30 box jumps (25"), 300m row, 30 KBS (1 pood), 30 S2O with 25# dumbbells), end with 120 deadlift (135#). Time: 16:10
- Bench Press 95x5, 105x5, 115x5
- Muscle ups and HSPU (5->1 MU, 1->5 HSPU) not for time
2.4.11 - Friday
- Weighted Pullup - 55# (kip)
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
- Max deadhang pullups - 10
- Snatch 85x3, 90x3, 95x3
- Lots of rolling! Back is finally feeling a little better
2.3.11 - Thursday
Sectional training
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
Wendler back squat
145x3 - 155x3 - 165x13
Practice Split Jerk from back
started at 85# got up to 145#
Then - 3 rounds for time
50 DU, 20 GHD sit-ups, 5 HSPU
Time - 5:44
2.1.11 - Tuesday
Snatch balance 2 reps x 7 sets
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
Worked sets of 2 at 93#
KBS & snatch bal (55#)
50-10-40-8-30-6-20-4-10-2
DNF - stopped after 6 snatch bal b/c KBS were hurting my back! I keep aggravating the hybrid back muscle problem :(
1.31.11 - Monday
Fight Gone Bad
Order: push press, box jump, SDHP, row, wall ball
Total: 293 (missed PR by 17... I knew going into it that I was still tired from Saturday!)
Order: push press, box jump, SDHP, row, wall ball
Total: 293 (missed PR by 17... I knew going into it that I was still tired from Saturday!)
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