July 31 - August 13

July 31
Rest Day, Hammies were remarkably sore from deadlifts Tuesday..

August 1
The Chief!!

One of my all time favorite workouts..
wheels came off in the 3rd and 4th rounds.. oh well..
6+2, 6, 5+1, 5+1, 5+5

I think this was the first time doing this workout where I could sustain over 5 rounds the entire time. Like it.


August 2nd
Wait.. Lifting

3 position snatches and cleans..

Worked up bit by bit trying to focus on speed and form to a degree.
Got up to 150ish on the snatches, mostly worked around 135 for the majority of the time.

Cleans got up around 195 by the end which was excruciating, squat cleans knock me on my ass every time. Oh well. Something to work on..


August 3rd
WOD, Interrupted
Partnered with Brad
14 minutes and change.. split reps pretty evenly..
Tried to push the runs pretty hard to get back to business on the reps, but we traded back and forth at a really good clip so I always felt like we were moving. Good WOD, harder than expected.

August 4th
 Played golf.. shot 85 at Green Hill.. Good, not great.


August 5th
Strict Pull Ups on the 2 min.. 15-10-8-7.. super tough by the end to keep with it..

The barbell and I
10:40something.. this was sneaky terrible.. I need to work on front squats more.. The rest felt fine with little chunks here and there, but the 25 front squats at 115 should not be as hard as they were for me. I did sets of 5 when realistically I should be able to do this almost unbroken.. Not a great showing there.


August 6th
Chocolate Chips
This was a good workout for me. I was able to push the pedal really hard the whole time and finished in about 6:20.. Very little breaks throughout.. Almost unbroken on the DUs, one dumb trip early on.

Cash Out Kb Swings - 37 reps with the 2 pooder, wanted 40.. oh well, next time.


August 7th
The Burden Run
This was horrendously terrible..
135 lb bar for a mile was one of the most mentally defeating workouts I have done in a year.. Just beat me up in the core and shoulders by the end.

Loved it.. 18:40ish.. recorded it on the blog..


August 8th
Rest Day


August 9th
Double Rest Day, ended up painting and doing a whole lot of nothing.. Did some push ups at home to take out some energy, but nothing notable..

August 10th
Cash In
500m Row 1:26.2 = PR baby. .Love it

Took me legitimately 15 minutes for my heart rate to come down from this.. It hurt so much.

"Brenton" 12:40
Rough Hero WOD with the vest.. broad jumps sucked to get a rhythm. Bear Crawls unbroken which I am happy about.


August 11th
Made up a WOD.. I wanted to do some strongman stuff so I made this thing up..
4 Rounds
Minute 1 - sled push high handles, 50 feet, sled push back, low handles.. loaded with 150 lbs
Minute 2 - 5 axle bar clean and jerks 160#
Minute 3 - 5 Tire flips

This ended up being about 30 or 40 seconds of work each time, with 20 seconds rest. Liked it a lot. But the sled kicked my ass sideways..

August 12
Back Squat
1RM
Got up to 300# ass-to-grass in non-OLY shoes. very happy with this. Best I have squatted since hurting my knee..

Back Off
5:30ish RXd. This hurt like a bitch. Damn.

Went unbroken on everything as best as possible. Small breaks on the box jumps to focus and not miss, but my legs and ass were fried afterward.


Tuesday
August 13
Rest Day


August 14th
"Angie"
18:46 Rx'd

I have done this in 18:05 (or so) before, but I think that was 2 years ago with questionable squat depth. Today I hit everything perfectly to standard and was moving at a good clip the whole way.
Love this workout. I need to improve pull ups if I want a better time on this, but the rest of it sort of is what it is effort wise. Hard to go too much faster on the push ups, sit ups and squats when you barely rest and have a good plan rep scheme wise.

July 23 - July 30

Back from Philly..

Space is on its way to awesome.. I am pleased..

Tuesday
Team Linda - 24:50 with Aaron and Brad
Deads 250, Bench 175, Power Clean 135.

Love this workout. It was awesome and very sweaty.

Wednesday
Cindy Snatches
10:48

Fell apart a bit on the last 5 or so HPSnatches for some reason. Held a pretty good clip on Cindy rounds the whole way even when I was tired. Liked this wod a lot.

Thursday
Rest Day

Friday
Squatters Rights
OHS
175-185-195-205-210-215PR
Pleased with this, I have purposedly not squatted most of this month heavy to let my knee swelling go down. Not expecting a PR today but will totally take it.
Front Squats
225-235-240-245-250
Felt like a billion pounds. Really hard.
Back Squats
(add 45# chains weight to the basic number)
225-235-245-255-265
Loved this, felt good.


Saturday
Friend Gone Bad (with Sue)
Loved this workout, constant movement.
370 reps or something together. Really fun.
Shuttle sprints are terrible.


Sunday
100 Push Ups for time
3:51 PR

30 minute Uphill trek on the treadmill, not for time or pace, just for a workout and a sweat.


Monday
Rest Day


Tuesday
Handstands - Got my first ever steps handstand walking, really happy.

DiAMRAP
8 Rounds RX..

Got 4 rounds in 2 minutes and then fell of a complete cliff on HSPU for the final 5 minutes. Oh well, massive goat for me.
Deadlifts felt super easy today.

Back to business

 

I want to try to start making an effort to record everything again. 

I make mental notes of all of my PRs and try to post major numbers to the WOD blog so I don't lose them, but after the FCF construction I decided I am going to get back to daily or weekly blogging. 

This is going to be an amazing second half of the year and I am extremely excited. 

Let's do this.

Vacation WODs (down in Philly this weekend) 

100 push ups for time.

4:07

(PR is 3:50.. Not bad considering I had virtually no warm up and just knocked this out before showering for the day)

Day 2 (Sunday 7/21)

Flight Simulator - 12:10

Not a PR.. However, I did this in averse

Conditions. Outside on a walkway covered in grass. It was way worse than expected. I tripped on the set of 40 on the way up and way down which ruined the PR opportunity and then on the last set of 25 I fell apart and got pissy. Oh well. Good sweat. Calves smoked.

The Ides of March

March 12th
Rest Day. I owe a Diane though, I have been meaning to try that workout again and see how I do. I hate high rep HSPU so it should be ugly.

March 13th
Pumped Up Kicks
1 Mile - 6:51 - Not a PR but definitely my first sub 7 mile in a long while.
Had no one to chase, so I slowed up a little too much in the middle.
800 m - 3:20?
400m - 1:19? I forget, all I paid attention to was the mile today. The 400m I had no gas left.
Early morning workouts are rough.

March 14th
Rested again, the Open WOD has box jumps and my legs are still not right.

March 15th
Open WOD 13.2
9 Rounds + 1 rep

I am iffy on this score. I am happy I got through it, but I think I may have had more in the tank if I mixed in some step ups, but I think step ups are for pussies. So fuck it.

March 16th
Make up WOD
Snatch work - OTM - High hang, hang, OHS. Played around with 115-125# or so for most of it. Mobility did not feel great today. Knee was hammered.
Earth Quake
I believe I got 10 swings and 11 ball slams on every round. Used the 30 lb ball.


March 17th
St Pattys Day
No WOD, spend the day walking a million miles in Southie. Too much to drink last night. Oh well.

March 18th
OH Complex
I am happy with this. I worked up to 155 for this complex which is close to my normal PR for a press. Small victories.

Blue Plate special- 5:something. I crushed this. Barely stopped at all, felt good with the KB overhead almost the entire way. Fun different one.

March 19th
Power Clean Doubles
Worked up to 245 for an ugly 2. But the 235 and 225 were pretty nice.

Row 2K - 6:56.7 PR. Boom.
Almost died at the end of this. Worth it. Almost a 3 second improvement.


March 20th
Pull Up Complex - Did something like 35 strict and 35 kipping pull ups

Push Pop- 9 Rounds + 5 reps. Great workout. Sneaky push ups at the end.

March 21st
Rest Day

March 22nd
Handstand work, still struggle with this, but I guess I just need to practice more, frankly.

Triple Sec - Got Up through the Round of 21 for both.. Which I guess is 84 reps of each in 9 minutes. This is good I guess? The rep scheme is always really hard on this for me. I hate when it gets to that terrible point and the reps are way higher.

March 23rd
Open WOD 13.3
Ugh.
I had a plan going in and stuck mostly to it based on feel. I finished the Karen part in 7:19 which is a nice pace, cranked the DUs and had about 2:30 or so to muscle ups.
I ended up with 10 reps, failed the last attempt. This is 4 reps better than last time I did it, so I will take it. Awful workout by all accounts. There is no amount of training that can prepare you for 150 wall balls worth of exhaustion.

March 24th
So my legs are trashbags today. But I decided since I was at the gym all morning anyways I should do something worthwhile.
I ended up doing max effort yoke carries. From 300-460 in increments of 20 for 30 yards. Wall to window.
Then I did a slow paced 5x3 box squat. I ended up doing 285-305-315-325-335. Felt pretty strong, but not fast. I was struggling at the sticking point for the end reps. I think my legs were just tired.
Big rest needed tomorrow.

Monday March 25th
Legs pretty much just for show today, I can barely walk.
Looking forward to the Hero WOD tomorrow though.

Early March Shenanigans and the Opens..

March 2
Running Cindy

Partnered with Paul on this one.

I believe we got 24 Rounds + ~20 reps or so.. I was part way through a round of squats when time was called.
Frankly, this would be an amazing Cindy score. I think my PR alone is just over 22, so to add two entire rounds of this with the running exhaustion added in is pretty impressive.
However, the run definitely saved your arms on the push ups, as I did almost all of my rounds with all 10 unbroken, which never happens on actual Cindy. I think I did 13+ Rounds and Paul did 11.

March 3 - Rest Day

March 4 -
Squat Clean 1-1-1-1-1
I worked up from 185.. then 205-215-225-235-245..
245 was a struggle to stand up so I stopped to leave some gas in the tank for the WOD.

Elizabeth - 21-15-9 Squat Clean 135 and Ring Dips
Time - 7:24 RXd. PR by over a minute. I was in shambles after this workout. I hate it so much. High rep squat cleans annhilate my legs and core so badly.

March 5
Strongman stuff - messed with some stones, nothing to report. I can lift the 170 lb one easier than I used to be able to. b ut no quantifiable data on that.

I went to do Annie.. got through 50/50 and then 40.. and went to do sit up number 1 on the set of 40 sit ups and my ab cramped. Game over. Oh well. Next time. I was dehydrated and stupid. Shit happens.

March 6
Pull Ups
5x Max reps strict, 90 sec rest
16-11-8-8-8
Not bad, not great. Is what it is. I would like to get over 10 every time but my lats were tired by the end.

Make it Rain - Burpee Box Jumps and HPSnatch 75#.
AMRAP 6 - 7 Rounds _ 1 rep
AMRAP 3 - 8 Rounds
Total Gasser, fun workout though.


March 7
The Incredible Hulk
I enjoyed this. It was a little hectic with weight changing, but by and large it was fun.
I stayed at a manageable weight for everything and tried out the chains on my back squats which was fun.
I think I did 245+ chains for back squats, so total 290 with variation.
For split jerks I stuck around 215-225 for most of the 30 minutes
For deadlifts I took it easy and never went over 345, oh well. Saved my legs for elsewhere. And I knew we had heavy snatches on Sat so I tried to save my pos-chain.

Friday - BIG rest day.. open 13.1 tomorrow.

Saturday- Open WOD 13.1
My plan heading into this (in my nerd brain)
40 Burpees - 3 minutes.. about 13 per minute, very casual pace
30 light snatches at 75, 2 minutes or so.. 5 unbroken every 20 seconds
30 burpees - about 2.5 minutes, about 12 or so per minute, slowing down a little
30 snatches at 135.. I figured about 5 minutes was possible. My Isabel time is 2:40, so this would be half speed with the fatigue of burpees and snatches, and the pressure of changing the weights out.
20 Burpees - maybe 2 minutes, whatever I had left..
This should have left me about 2.5 minutes with the 165 bar.
I went slower than I thought and by the time I changed the weights and got ready I had about 90 seconds with the 165 bar. I ended up with 9 reps which is 9 more than I could do last year. I am happy.
The reps were semi-ugly power snatches with wide landing, but they all would count in competition, but I would not have enjoyed them as a pretty rep for strength work.



Sunday March 10
Ras Na Heirann 5K
Time - About 25 minutes. Fun race.
Beers - Approximately 7.

Monday March 11
The J Team WOD for Jess and Jordan. Horrible. Miserable. Sweaty. Loved it.

February Updates

Yikes, here we go again..

Week 1 - Week 3 recap
Thunderdome - Unbroken in 9 something.. fun wod.. really tough by the end to stay unbroken on both thrusters and double unders..

Red Hot Chili Chipper
17 minutes or so with Allio.. Rough workout.. cool combination of stuff though. got me all hot and bothered..

Rest day

Megatron - 7 Minutes and change.. Almost puked on the rower, no exaggeration, could not breath at all. Rough WOD..
Before that did 70 lb weighted pull up by 3 reps.. good PR for me.

Clean & Jerk - 265# 15lb PR.. BOOM.
Death by Clean and Jerk - 11 Rounds plus 8.. Gross. 135#

Spiderman - 7 rounds and change.. rough workout.. wall walks are so hard.

 Rest Day


Deadlift 3RM - 385.. little rounding by the end, stopped there.
100 Push Ups and 100 Swings.. Yikes.. So challenging.
I think it was like 11 minutes, with a 3 min rest built in between the two.



Snowstorm week - living room workout, lots of shovelling and sleeping.

Ended up getting a nasty cold after the storm, took about 4 days off.
Came back to rowing intervals 10x200m.. fun one to come back to.. NOT.


Front Squat 3x5
205, 215, 225

Night Train - 161 reps RX , pistols modified with a plate a little.


30 Mus for time - 8:30 RXd.. Never done this before, it was really fun. Total pacer.

Rest Days


Snatch work - 3 Position work and some hang snatches.. worked mostly around 140 and 155 for form.
Mainsite WOD 12-9-6-3 burpee and power snatch.. 2:37.. Rough. Lost to Pat Sherwood by 7 seconds.. damn it.


 then..


Week 4
Sunday - Made up a WOD on the spot with Adam involving 20 terrible minutes of sled drags, rowing and double unders.. good sweat though..

Monday - Back squats 5x3
Did 205/225/245/255/265 and it felt like it weighed a million pounds. Rough day under the bar.
WOD - Hanging Chad - 5 Rounds plus up to the full ring hold. Cool and different workout. Static hold with lifting is a crazy combo on the abs.

Tuesday - Goat Day
On the minute
Odds - 7 T2B Unbroken
Even - 200 m dash

Ugly terribleness. This was way harder than intended.

Wednesday - Rest Day

Thursday -
OHS 1RM - Got 155/175/195/210.. PR BOOM
Undertoe WOD - 7:32.. Disgusting.. so many OHS and ring dips

Friday  March 1
Deadlifts and Burpees.. Games WOD
3:21.. Awesome. So much burn.

January Updates

Quick Update. Busy month with job change and such.

Some highlights

Snatched 200

Deadlifted 435

Pressed 160

Squatted 315

Competed at Avalon CF in some brutal WODs and came in 3rd place. First podium as a competitive CF athlete. Really happy about this. It was a lot of fun.

PR'd my max pull ups with 33 during the first round of Lynne.

Other than that, just continuing on with what I am doing. Nothing crazy program wise. Just keeping it fun, little of everything. Getting ready for the opens.

I would like to be able to RX all the workouts again this year and be competitive within my gym and my region, but beyond that and everything else is gravy. I know that my bread is not buttered as a competitor who realistically has a shot of going anywhere in CF, but I still want to be the best I can be and a badass motherfucker. Especially with any of the lifting stuff that I will always love.