120926

4:45am

BB Gymnastics

Not a great morning. Was already tired and by Wednesday my hands are so raw and it is very painful to even grip a bar. My left thumb gets ripped wide open early every week even having tape on my thumbs.  So no amount of tape could make my hands feel better.  This lead to some serious tears shed throughout the work.  Luckily I pulled it together to just get through the block work.

1) 5X2 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

125, 135 x 4

2) 5X2 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

165, 170 x 4

Clinicals 7a-5p.  We had a code that lasted for 3 hours.  Turns out that when you are really strong and fit and people know it, they want you to do all the chest compressions = Functional fitness right there.  End Tidal CO2 with chest compressions = ideally 20-25.  I was getting it up to 37.  Boom! That patient's body was being perfused when I was working on her.  I think I broke all of her ribs too because everyone that would do compressions after me said that is was much easier and like mush.  But, they say chest compressions are effective unless you break some ribs.  The patient died but it wasn't because we didn't do all that we could.  I mean I have never heard of a code that lasted for 3 hours.  I was soaking wet and covered with sweat because we had to wear the isolation gowns. 

PM Conditioning

For time:

30 Power Cleans (115/75)

25 Front Squats

20 Push Press

15 Snatch

10 OH Squat

5:28 Was so slow.  Was so tired at this point in the day.  I didn't want to do it but Sunshine (Ryan) wanted to try it out since it's a workout this weekend for the Pensacola Beach Brawl. I think sub 5 is possible this weekend when my legs aren't screaming at me because they are so sore and tired.  My left IT band is so tight and out of control sore that I was basically squatting on my right leg. 

120925

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.

85, 105, 125, 145, 155, 165, 175, 185, 190, 185, 185 Was not feeling this so once I got up to 190, just stayed at 185.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO

165, 175, 175

2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO

105, 110, 110

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat. 

195, 210, 220.  These have felt awful lately so lowered my 1rm. Still barely got 220 for 3 on all those sets. 

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Run 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.

2:28, 2:34, 2:34, 2:44 @ 165#  Could not go on the last set. Legs wouldn't work.  OUCH, this hurt!  All FS were UB of course.

120924

BB Gymnastics

1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.

105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165F  I think that's like a 15lb PR. :) Should have gotten video. As soon as I get an iphone that actually has video capabilities there will be a lot more vids. 

2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.

195

2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.

150, 165, 170, 175, 180 no misses.  Off the BLOCKS!!  Should have gotten video on this too.

Skill

10 minutes Strict Muscle-Up Practice.

Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.

16 Paced it pretty well. Only a few misses. 

Conditioning

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

92 on ring dips and 146 on situps = 238 total
Highest on ring dips was 21, lowest 9 or 10?
Highest on situps was 19?, lowest 17

Pretty good day. Feeling good. 

120922

Saturday 60 minute competition.

*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WODs 1&2 (beginning @ 0:00):

Wod 1:

Row 500m   1:59
-rest 4 minutes-
Row 500m   2:06

For total working time.

Notes: Any damper setting is allowed.

Wod 2:

During the WOD 1 4 minute rest interval complete…
AMRAP: Double-Unders   221

Notes: This time begins immediately when the first 500m Row is completed.

*Rest the remainder of the first 10 minutes.

WOD 3 (beginning @ 10:00):

10 minutes to establish a 1RM Clean & Jerk.

Notes: Any style (power/squat/split/push) is allowed.

200#.  Added the weight wrong and recorded it and everything because I thought it was 210 and so I stopped.  Was on the next wod when I realized and thought back in my head that it was only 200.  So pissed! 210 would have been a 5lb PR.  With all the competitions I've done and having to switch between women's and men's bars and totally messed up the weight today. Oh well. 210 is mine soon. 

WOD 4 (beginning @ 20:00):

4 rounds for time of:

3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps  13:00 - 14:00 minute range. Took my time on this. Shouldn't have.

*When finished, rest the remainder of the 20 minutes.

WODs 5&6 (beginning @ 40:00):

In 10 minutes complete (using alternating sets):

WOD 5: 3 X Max Effort Front Squats @ 225/155#

12, 7, 7  Could have done more but might have passed out. Super gassed after the first set. 

WOD 6: 3 X Max Effort Pullups

25, 25, 10 - ran out of time for the last set. These were really no where near max effort but all I had in that moment and was really trying to conserve energy for FS and Wod 7

Notes:
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.

WOD 7 (beginning @ 50:00):

10 minute AMRAP of:

Run 400m
15 Push Press 115/75#

Finished 3 rounds after time was called but was back from the run after the second round. We had to run down the stairs and through multiple doors to get outside and around the block then back up the stairs.  It is closer to 450m and add about a minute to each run because of the stairs. blah.  PP felt so easy and light. 

This was so hard and exhausting. Made a few mistakes and could have gone faster at places but overall a good test and a fun day especially when other people are suffering and doing it with you. :)  I liked the change up. Got to get better and push harder all the time!

120921

AM

5 rounds

15 Front rack lunges(95/65)

30 DU

7:20 (95#)

PM

BB Gymnastics

EMOM for 10 minutes:

1 Power Snatch + 3 OHS (as fast as possible) @ 90% of 120914.

135

Strength

1a) 3XME Bench Press @ 85% of 120905 – rest 75 sec.

Did not have it today. Got 1 at 175 then went down to 165 and only got 2 on each set.

1b) 3XME Strict Pullups @ 75% of 120905 – rest 75 sec.

60# 3, 3, 2 reps.

Conditioning

In 12 minutes complete:

100 UB Double-Unders

AMRAP of…

7 Deadlifts 315/205#
25 Burpees

Notes: The 100 UB Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.

4 rounds + 7 deads + 12 burpees. I think I cried during this. Deads were awesome though and UB.  They felt better than they have in a while.  The burpees just sucked.  Should have pushed a little harder. Very hard though.  

120920

Active rest day.

4 mile run around UA's campus. Gorgeous day!

Every 30 seconds for 7 minutes:
1 Front Squat @ 85%
205

The key is to keep company only with people who uplift you, whose presence calls forth your best.
- Epictetus

120919

BB Gymnastics

1) 7X1 Snatch off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

140

2) 7X1 Clean off Blocks (at knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

175 x 2, 180 x 5

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.

25 + 10, 21 + 10, 15 +10  Took it easy on these because of my neck.

1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

36lb. 25 of these UB per arm are from the devil. I am convinced. OMG it hurts bad!

1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.

85, 90, 90 Yes I had a spotter so it wouldn't come down on my neck.

1d) 3X8 Good Mornings – heavy, rest 30 sec.

135, 145, 145

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set. UB KB Snatches are designed to be performed completely UB. Try to perform all 25 reps on one arm, then switch arms, without putting the bell down, and perform 25 reps with the other arm.

I played around with the 70lb KB and ended up doing 25 KB snatches per arm with it. :) but ouch!

120918 Fractured C6

Not the greatest day ever. 

So, you remember yesterday when I said I was doing 175lb snatch balances for 3 reps and I hurt my neck on the last set.  Yea.....well last night I couldn't get comfortable towards the end of the night.  My neck was killing me.  At one point I was near tears because I was in so much pain.  I decided just to go to bed early.  I tossed and turned all night because I couldn't get comfortable in bed either.  I woke up at 5am to go workout. 

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.

125, 135, 145, 155, 165, 175, 180, 185, 190(got the 2 hang cleans but missed the jerk) Happy about this!!!  That was heavy and scary on the second rep haha. 

2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO

145, 155 x2

2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO

95, 100, 105

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

190, 205, 215, 225 These were awful and so hard today. Easy last week. So I don't know.  Legs just felt like jello.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 185/120#

Rest 1:1

Apparently I was moving at a snail's pace.

2:04, 2:01, 1:58, 1:58, 1:56, 2:01, 2:02  I used 125. Legs were fried. Should have been able to touch and go. Maybe it was something else holding me back or I just suck. I do like clean and jerks for reps though. 

My workout was over around 8:15- 8:30ish so I decided to go to see my good friend's husband, who is a chiropractor and adjusts me on a regular basis. I had class at 9am so I knew it had to be quick.  I was just going to get him to feel around on my neck and see if he felt something and maybe adjust me if something was off.  He said that we better just run some x-rays just to be safe before I start messing with it.  Yep, sure enough chipped/fractured C6.  That is why I am in so much pain and can't get comfortable.  He took more films and told me that it looked stable and that I could go about as normal, pain permitting and to just let it heal on it's own.  I had to sit in class all day so the pain is awful right now. The take home message is to use jerk boxes for anything multiple reps that goes behind the neck. I have seriously learned my lesson!!!  

120917

Feeling burnt out. 

BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.

75, 95, 115, 125, 130, 135, 140, 145(1), 145(1) I know I have more, just not feeling it today. I'm not all there or recovered from this weekend either.

2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO

175, 185, 195, 185, 185

2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.

125, 150, 160, 170, 175 Yay! Only got 170 for 2 last week. Think I herniated a disc though with it landing on the neck. Hurting pretty bad right now. Hopefully I just tweaked it. 

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc. 

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs.

Not for time - 10:15.  Just did not have it all together today. Need some rest. 

Iron Athlete Challenge

120915

Iron Athlete Challenge Garage Games event in Jackson, MS.

120914

BB Gymnastics

1) 7X1 Power Snatch – heaviest possible, rest 60 sec.

150 5lb PR.  Missed 155 like 8 times. So close.

2) 7X1 Power Clean & Power (Push) Jerk – heaviest possible, rest 60 sec.

185 easy, 195(Fjerk), 190, 195(Fjerk again)  Didn't want to go to heavy because I had to do this almost exactly tomorrow. 

Conditioning

For time:

7 Push Press 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Push Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B
7 Split Jerks 185/120#
14 Lateral Box Jumps 24″
21 T2B

Notes: Lateral Box Jumps should be performed with both feet touching the top of the box, however, full hip extension on top of the box is not necessary.

 7:45 at 125lbs and 24in box.  Took it slow and easy. Push press/Jerks/Splits were easy but the rest was slow and taxing. 

120912

Warm up

Shoulder touches = FUN!

BB Gymnastics

1) 5X2 Vertical Snatch off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

85, 95, 105, 115, 125, 130, 130, 135, 135, 135

2) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

105, 125, 145, 155, 165, 165, 165, 170 Added a jerk on the last rep of every set since I didn't do yesterday.

Strength/Conditioning

1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.

Notes: HSPU should be performed as one UB set. Perform as many strict as possible, then switch to a Kip and complete the set.

21+7, 17+11, 15+7 (45lb plates and an abmat). At the end did some sets on paralletes with 12inch deficit.

1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.

36lb KB. The 44lb KB was MIA today at another gym. These were hard and I hate doing that many reps UB. OUCH. Could do more weight for sure.

1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.

85, 90(2), 85

1d) 3X15 Reverse Hypers – medium/heavy, rest 30 sec.

Good Mornings at 125lbs.

10-9-8-7-6-5-4-3-2-1 HSPU

30-27-24-21-18-15-12-9-6-3 Air Squats

6:23 (45lb plates with abmat) All HSPU Strict and UB.

12 inch deficit FUN

120911

9/11 NEVER FORGET.

BB Gymnastics

1) 7X1 3-Position Clean + 1 Jerk (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

125, 145, 155, 165, 175F, 170, 170, 175.  Didn't do the jerk because I forgot until the end. oops.

2a) 5X3 Hang Clean Pull (aka Clean Shrug) – heavy, rest 60 sec. DEMO VIDEO

185, 205, 215, 215, 215

2b) 5X3 Push Press – heaviest possible, rest 60 sec.

125, 135, 145, 155(1) so went back down to 150, 155(2)

Strength

High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat. 

185, 200, 215

Conditioning

Courtesy of compWOD

5-4-3-2-1 of:

Clean & Jerk 185/120#
Muscle-Ups

For time.

So I started out great. UB clean and jerks and felt easy. Went to the MU and planned on doing all of them UB but I flipped through too far on the 3rd rep and fell out.  Thought I ripped my shoulder out of socket.  Ended up finishing the workout but I was worried about my shoulder the whole time and did pretty much all single MU throughout the rest of the workout. I wanted to redo it later but Drew(time of 2:39) reminded me that it was good practice for when something goes wrong and turns out he is right.   It did remind me that in this sport and during a workout, things can go wrong and how do we respond? We have to get back up and keep going and finish strong. Now I sit at home tonight and my shoulder and neck hurts where that happened. Not good.

Might redo in a week or so just to see. Time- 4:27 Shoulder thing cost me at lease a minute, maybe more. 

120910

Without self-discipline, success is impossible. - Lou Holtz

Warm up 5:30am

Airdyne 30 sec on, 30 sec off at 75-80% effort. 10 minutes.

BB Gymnastics:

1) 7X1 3-Position Snatch (floor, hang, hi-hang) – heaviest possible, rest 60 sec.

75, 95, 105, 115, 125, 130, 130, 135.  Did a few more reps of 135 at the hang focusing on second pull and not letting it get out in front. 

2a) 5X3 Halting Snatch Deadlift (stop at knees) – heavy, rest 60 sec. DEMO VIDEO

Notes: The demo video demonstrates the movement performed to the thighs, the version we are performing today should stop at the knees. 

170, 185, 200, 200, 200

2b) 5X3 Heaving Snatch Balance – heavy, rest 60 sec.

135, 145, 155, 165, 170 (2)

Skill

10 minutes Free-Standing Shoulder Touch practice. DEMO VIDEO (not free-standing) completed.

Conditioning

3 rounds for time of:

14 Burpee Over-the-Box Jumps 30/26″ (touching the top of the box is required, but opening the hip is not)
21 Pullups
50′ Handstand Walk

8:35  Everything UB.  Guess my burpee box jumps were just super slow. Need to get faster on those.

PM

CFT Class WOD: 

3 rounds:

400m run

21 KB Swings 53/35

12 burpees

10:38 With 44lb KB. Took it easy on this. Runs were super slow though. Tons of sprints are on the horizon for me. yikes. 

Test Week

Monday 9/3 Rest Day

Tueday 9/4

BB Gymnastics

EMOM for 5 minutes:

2 Hang Squat Cleans @ 70%

Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast. 

140

Strength

20 minutes to establish a 1RM Back Squat.

Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 75-80% range, take 2 minutes rest then perform a “Walkout” (simply setup like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.

Only got up to 250. Was not feeling fresh at all still from this past weekend.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

For time.

Notes: HSPU should be performed using the 2012 Regional’s standard. If you feel you have done this WOD enough and will not go any faster, scale up to a 4″ deficit.

2:34 with 1inch deficit on HSPU.  The HSPUs didn't slow me down at all. It was the deads. 

Wednesday 9/5

BB Gymnastics

20 minutes to establish a 1RM Jerk.

Notes: Any style, racks may be used.

220. 15lb PR! Missed 225 three times. So close.  

Conditioning

1) 1 minute ME Burpees
*Rest as needed.

29.5 Was on my stomach when time ran out. 

2) 1 attempt ME UB Muscle-Ups
*Rest as needed.

7 on plastic rings. I have gotten 10 on wooden before.  My gym owner just ordered 4 sets of wooden so I will retest when we get those. 

3) Run 1 mile

7:58 this is super slow for me and I thought I was moving fast. I am slow in general but thought it would be better than this. Good thing: usually my legs are on fire and they weren't today. :) My back was however getting tighter with each step. 

Thursday 9/6

Strength

15 minutes to establish a 1RM Bench Press.

205. I thought I would be around 185/190. Never expected 205. Crazy and we don't even bench all that much.  Video: The Outlaw Way

SB 205# Bench on Vimeo

15 minutes to establish a 1RM Weighted Strict Pullup.

Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar. 

80#

Conditioning

21-18-15-12 

Pullups

GHD

5:07

PM Conditioning

8 Split Snatches (115/75)

7 MU

400m Run

9:17 400m runs were the hardest part because you had to push hard. I think in conditioning shape or at competition I could do sub 9 for sure. Fun workout though. 

Friday 9/7

Strength

As long as you want to establish a 1RM Deadlift. 

Stopped at 315. 1 RM dead scares me. I have never pulled more than 285 because of this. I think I am more close to 330+. Who knows? I probably will not test this unless at a competition. 

Conditioning
100 Air Squats
50 Claping Pushups
40 Pullups
30 Pistols
20 HSPU
10 MU
Chest destroyer. 11:00 Everything was slow for me. Felt like I was moving at a snail's pace and I was. :(

Saturday 9/8

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.

Got up to 160 yay! Haven't hit this since June. Glad for progress. 160 was butter but 165 wasn't happening. Happy to hit 160. 

2) 20 minutes to establish a 1RM Clean & Jerk.

185 felt amazing. Went for 200 and missed twice so I called it there. Really wanted 210+ today but just not happening. My left back was also tight too so I just moved on. 

Conditioning

4 rounds for time:

100' HS walk

25 T2B

10 KB Snatches (70/53, 10 each arm)

19:59.  KB snatches slowed me way down. Need to get better at these during workouts. HS walk was best/easiest part.

Great week overall! Tons of PRs:

1 RM Power Clean 205.

1 RM Front Squat 235

1 RM Jerk 220.

1 RM Bench Press 205.

1 RM Weighted Strict Pullup 80.

1 RM Deadlift 315 although I know it's more. 

Finally got 160 again on Snatch although 165 is my current PR. Hopefully 170 is on the horizon!

I have felt really horrible lately: just super tired and slow and not really in shape at all.  I guess that's ok because of the above. I'm sorry if I have been whinny or complaining a lot. I know it's annoying, I'm sorry. I'm going to stop. I do like to look back on my mood and how I felt during the day because that makes a huge difference.  I know it's not time to be in shape and I'm starting to understand that and I'm excited for the future and the whole process. Hope everyone is having a great weekend. 

 Gameday vs. Western Kentucky! So much fun!  ROLL TIDE!