121127

0830
Agility testing.
Lactic build up in my legs from this is crazy....made the below really bad.

1000
Strength
1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)   235
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)  245
2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.
175, 185, 195, 200, 205F
Video of 200 on FB

Conditioning
2 min ME Row for Calories 
30
-rest 1 minute
4 min AMRAP of:
15 Pushups (hand release)
10 T2B
4 rounds + 3 reps
-rest 1 minute
4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups
2 rounds + 15, aka I suck at those jumping squats. Need to do them more. My legs would not work.
-rest 1 minute
2 min ME Row for Calories 
27

Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. -Norman Vincent Peale

121126

BB Gymnastics
1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
140
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.
175
Conditioning
Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#
For time.
12:06 Felt slow. Everything UB.

Thanksgiving Week

121119
Active rest and recovery run
Interview at the hospital.

Ready for my next oly meet. Sexy right? haha lol

121120
BB Gymnastics

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

Conditioning
5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.
*Rest 2 minutes, then:
3 minute AMRAP of:
Bar Muscle-Ups

121121
Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

225

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO
165, 175, 180, 85, 190, 195, 200
Video of 200 on FB

Conditioning
Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m
For time.
9:49 Slow. Had no push.

121122
HAPPY THANKSGIVING!!
Active recovery run

My mom and I on Thanksgiving. :)

121123
Strength
Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
205 with blue band

Conditioning
20 min AMRAP
4/3 MU
6 OHS (135/95)
9 T2B
12 rounds. This got really bad, really quick. Did not feel good on this or have any push. Feeling burnt out.

Work 3-11

121124
BB Gymnastics
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.

Not feeling great today. Tired and burnt out. Decided to just go for a run and call it a day.

Work 3-11.

121118

2012 Brad Hawley Invitational presented by Iron Tribe Fitness

#1a for time: (12 min cutoff)
50 overhead squats, 135/95#
40 kb swings, 70/53#
30 ring dips
2 shuttle runs (~300m total)

rest 1 min

#1b In a 60 sec time frame
handstand walk for distance
*these will both be scored as individual workouts

#2a In an 8 min window, find your max snatch (may be power, split or full snatch)

rest 1 min

#2b In a 3 min window, perform as many reps as possible of:
power cleans, using your heaviest weight from #2a
*these will both be scored as individual workouts

#3
12 min amrap of:
10 squat cleans, 155/105
25 pull ups
50 double unders

121116

AM

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

195 + blue band

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

135, 145, 155, 160, 165, 165, 165 These felt bad today. Need some work.

Conditioning

4 rounds (with partner)

150ft Prowler Push - 75ft down and back ( 215/125) 

Max effort HSPU (while other partner pushes the prowler)

HSPU 31, 31, 41, 40. This blew up the legs and shoulders.

PM

Strength

5,3,1 HBBS

215, 235, 250 - stopped there. Never really done this before. 

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

8:20 Everthing UB except MU and felt so good.  MU were UB, 2/singles, all singles. My chest was shot from bench and hspu earlier in the day. Very happy with this. 

Then

Reverse Tabata on AD

Saturday, 121117

Run

121115

0830
BB Gymnastics
Was not feeling this today. It was too early.
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
Up to 130. Dissapointed. Should easily  hit higher
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
Up to 165. This weight wasn't hard but I just moved on.

0930
Conditioning
5 min AMRAP
30 Squat Clean Thruster (155/105)
30 Bar-Facing Burpees
53 reps.

1030
Conditioning
Run

1230
Conditioning
Partner Wod - alternate each rep
"Amanda"
"Grace"
"Elizabeth"
"Isabel"
This was fun.  Sunshine and I finished at about 11:13 I think.

1430
Off to work.

121113

0900
Strength
*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

215. Felt easy and did a set of 3 on the 5th minute.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

These are awful and I almost passed out. 5 seconds felt like forever.
175, 185, 185, 190, 190.
Video on my fb page.

Conditioning
90 seconds ME Double-Unders
-then (without resting)-
Row 1K
100 Double-Unders
Row 500m
For time.
*Please note score as total Double-Unders and total time.
120 DU  I locked up at first. Settled into the workout and got better. Still slow though.
8:31. 10:01 total time.

1200
BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
Up to 140 for 3 sets. Felt great.
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
Up to 175. Did a power clean for one of the reps because my legs were locked up from FS.

Conditioning/Strength
EMOM 10 minutes
3 squat clean thruster (115) TNG

Conditioning
Run

1420
Off to work.

121112

I was so tired this morning from work that I couldn't get up.  Working until 12 every night is start to wear me down. I slept in and then didn't have time to do much before work again.

BB Gymnastics
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
Starting to feel better and hit my numbers again. 
135, 145, 155, 160, 155, 140
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
Felt weak on this today- squatting out of it. 160, 175, 185, 195F, 185, 175

Conditioning
Run

Strength
1) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
105 Back was feeling tight so I stayed lighter
2) 3X12 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
3) 25 pullups, rest 60 sec.

Off to work.

121110

0800
BB Gymnastics
20 minutes to establish a 1RM Snatch.
Felt horrible today and sooo weak. Only up to 150 but couldn't hit it twice. So frustrating.
20 minutes to establish a 1RM Clean & Jerk.
Didn't have time for this.

0910
Marine Corp Birthday Run

Happy 237th Birthday to the MARINES!!

Thank you for your service!

1000

EMOM 20 minutes

Even 6 Power Snatch (135/95) TNG

Odd 6 Ring HSPU

Completed. Felt great!! Shoulders were burning though. 

Get some FORMULX!!! It's the best.

www.formulx.com

1300

Tailgating on the quad.

 My sister and my niece, Addie (and baby girl #3 on the way)

 My brother and sister and my niece, Addie.



1430

Work at the hospital.

121109

BB Gymnastics
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
Stayed at 135

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
Up to 180. Feeling weak today.

Strength
Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

175 + blue band. Felt easy.

Conditioning
Run

More Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
Rows: 28, 29, 29, 29
Wall Climbs: 8, 8, 9, 10

Off to work again 3-11.

Got a new Eleiko belt. Very happy about this and I really like it!! All I have had so far are the ones that velcro and they suck because after a while they don't stick and pop off AND I have never found one that actually fits because they are all too big.  SO I just trusted in the smallest size Eleiko had and it fits and is snug and stays in place. Yay!

121108

Conditioning:
OC Throwdown qualifier WOD 1-
10 minute AMRAP
15 Power Clean (95/65)
30 DU
8 rounds + 14 reps. I think I could have gotten at least 9 rounds but still happy with this. Didn't have to do the actual workout since I was invited but wanted to test it and earn my spot anyways.

More Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:29, 1:36, 1:44, 1:43 Almost died. I suck at running.

off to work now. 3-11.

121106

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Up to 130. 

2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Stayed light at up to 155 because my bottom position is lower than where the weights will catch on the box and that is annoying. 

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

First set at 225 because I was kinda scared and then did 235 for last two sets. No misses. Felt good actually. 

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

165, 175, 185, 200(1), 200(1), 195

Conditioning

7 minute AMRAP of:

50 Double-Unders
15 HSPU

Notes: HSPU are regionals standard.

4 rounds + 24 reps. Yikes my shoulders blew up quick.  


Wednesday, 121107
Run

121105

AM 

Run

PM

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

Based off 170 - 135, 145, 155, 160F, 155, 145

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Based off 215 - 160, 175, 185, 195, 185, 175

Conditioning

3 rounds for time of:

50′ Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#

12:25 Should have been faster and many places where I should have gone UB.

121103

BB Gymnastics

20 minutes to establish a 1RM Jerk.

Missed 225 3 times and moved on. 

Conditioning

5 Rope Climbs 15′
20 Wall Ball 20/14#
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#

For time.

15:32. Stayed consistent and steady. Definitely could push more but it sucked!!

Rest 20 minutes

Run - legs would not work. It was awful.

Sunday, 121104

Run

121102

AM
10 rounds for time:
3 Power Clean (185/120)
3 C2B Pullups 
4:08 at 125lbs. Never moved too fast.

PM 
Run

Having some fun!! 

121101

Supposed to be a rest day ....but I had to hit this workout. 

For time:
9-6-3
MU
Front Squat (175)
5:48 So pissed. Got to my last set of FS at 4:00 and missed the power clean 3 times. I think on game day, I can hit 4:30 or less easily. Front squats weren't too bad at that weight though! :) This is my kinda workout. Heavy and highly skilled.

121031

HAPPY HALLOWEEN!!

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:

Run 1 mile – for time. 9:30 Went really slow and we have 2 sets of stairs to go down and up to get to our gym.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

Had time for 165, 175, 185. I think I could have gotten more but ran out of time. 

15 minutes to:

Run 1 mile – for time. 9:41 

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

22, 16, 8 Had more but just took it easy. 

15 minutes to:

Run 1 mile – for time. 9:39

With the remainder of the 15 minutes:
Establish a 1RM Bench Press. All the benches in the gym were taken so we skipped. 

Got to work on running...blah blah blah.