Hell-en of a weekend

Friday

Helen - 8:42 Rx'd

Did well on this one.. Good run paces, first 2 rounds unbroken. Last round only had to break up the pull ups at the very end. (forearms were smoked).
I am baffled as to how people can do this in under 8 Minutes.. I think if I went any harder on the runs, the swings would suffer, and I don't think I can go more than 5 or 10 seconds faster on the 63 swings and 36 pull ups for the most part.. People are crazy.


Saturday
Pesky Burpees
11 Something with paul Rx'd.

We had a nice team strategy on this one, cruised right through it.
I made up a lot of time on some of the big sets of push presses, the rest we just divided into sets of 7-12 the whole way along. No big pauses, and no big gasser sets, just consistent.
Liked this WOD a lot actually.
At the end of the day this probably broke down to 60ish OHS, 70ish Push Press and 36 burpees. Each time it was one of our turns, we hit it hard though. Good stuff..

Sunday - Rest

Thursday August 23rd

Skill- HSPUs
Max sets

I messed around with these for a bit and sort of practiced kipping and trying to get a better rhythym. Certainly felt better today, but not insanely strong, just went through the motions.
Did 15, then 11, then 8, then dropped off a bit and did like 4 and 4 to close. I was tired.



"Grab Life by the bells"
AMRAP 12
10 Box Jumps
8 Wall Balls
6 KB Lunge 2 pood

10 Rounds + 15 reps Rx


This felt really good for 7 or 8 minutes and then just flat out got tiring to keep my pace of about 1 round per minute. I came out the gate flying in purpose to feel it out and I was confident that I could do each set of 10-8-6 with no breaks and stuck with that, but my time in between each exercise just got longer and longer as I got to round 5 or so. Great workout though, it went super fast. I looked up and all of the sudden there were only 2 min left.

Those heavy KB lunges were weird. Easier when you went fast, but hot damn they burned your quads after a while. Tough on the core too just to keep upright.

Clean, jerk, and bring your knees to your elbows

Tuesday

Deadlift - EMOTM 8
3 reps each at 295, 315, 315, 325, 335, 335, 345, 345

Yummy deadlifts, daddy likey.

The last set of 345 I felt a little rounding of my upper back, would prefer that not happen, but I was a bit fatigued, not a huge deal. I kept everything else tight in the middle.

"Nelly"
Ladder workout - 9 Minutes
C&J @115
K2E

9 Rounds + 8 C&Js

Breaking this down, this is 53 Clean & Jerks and 45 K2E in 9 minutes.. I don't know if that is even good or bad. I just know that the ladder rep scheme starts out really easy.. and gets really hard by round 7.. I tried to do all the K2E unbroken, did not break until the set of 8.. I kept the C&J mostly in sets of 3 or 4 from the round of 5 on to the end.. Felt strong on the overhead, was barely even push pressing it.. Felt like it was flying right off my shoulders with a tiny dip.


Wednesday- Rest day. I am junk today. So tight everywhere. Yay rest!

Monday madness

Double day.. Kaboom.

Pumped to wake up this morning and work out with the 5:30 crew.. This workout had fun written all over it.. Row, pull ups, ring dips. YES PLEASE.

"Metric"
For Time:
Row 1000m
then
10 Rounds
10 Ring Dips
10 Pull Ups

17:35 Rx'd

Love this shit.. I think I went a little too slow out of the gate though.. I probably left a minute or so on the table by pacing rounds 1 thru 6, hoping not to reach a failure point on rounds 8 9 and 10 on the dip especially.. But I powered through, kept a good pace throughout, no huge stoppage points.. Kips felt good, grip felt meh, Dips felt great considering how many there were..

I don't think I have ever done 100 dips in a day?

First time for everything.



Afternoon at CWCF, picking up all our FCF equipment, we decided to squat bro session style.

EMOTM 10
2 Back Squats, work heavy as possible..

I started out small to build up..

I did 205, 215, 215, 225, 225, 235, 235, 245, 245, 255, 255..

We did one extra because we were fired up by the end.

Good workout.. quick and intense. I have not done a double at 255 in a while.. No spotter, no belt, full depth.. felt pretty strong.

Weekend Throwdown

So Proud of all of my athletes who competed this weekend.. Just.. wow.. everyone fucking kicks ass.

Thursday
Snatch Balance

Tried to work on these more for form than for weight..  Worked a bunch at 75 and 95 to try to beat the weight to the bottom and hit full depth without a ghost ride.. but its tough. I did a couple at 125 and 1 at 145.. with success, but still not getting down fast enough..

Mint Chip 4:25 Rx'd

Quick sprint, terrible.. Hurt a lot by the end.. My shoulders were burning like hell on those last 9 ball slams..


Friday & Saturday
"Rest" days..

I think I moved more weights around and was on my feet more of these two days then the previous 2 months combined.. so I barely count these as rest even though I did not WOD..


Sunday night
Basement WOD.. I was feeling froggy Sunday night and basically thought to myself "what is terrible that I have not done in a while?"
Answer - self-inflicted tabata awfulness.. (in my 88 degree basement with no ventilation)

I did Tabata Burpees, 1 min rest, Tabata Air squats, 1 min rest, Tabata Renegade Rows, 1 min rest.

I think for the Burpees I did 9,9,9,9,9,8,8,8.. For Air Squats I did 17,16,15,15,16,15,15,15.. Legs were screaming at the end of that. Renegade Rows with 35# I got 5 each round.. I counted "push up, pull with each single arm" as one rep.. I finished the 5 typically with about 2 seconds left which was not enough time to start a 6th..
Sweaty as fuck..

Same old story.

I need to get better at this.


Tuesday  (at CWCF)
Overhead Squats
5-5-3-3-1-1
This was fun, I am loving OHS recently.

155x5, 165x5, 175x3, 185x3, 200x1 (ugly but got it), 205x1 (pretty)

Sugar Rush
AMRAP 10
2 Muscle Ups
8 HPC 135
30 DUs

6 Rounds minus 1 muscle up.

I did this at a steady pace because I knew the MUs would go to failure eventually. I did most of the HPC either with no break or in spurts of "5 then 3", pretty steady for me. The DUs I got all unbroken.
It was basically a "tired muscle up" workout for me. I got the first 5 rounds with both doubles, then in round 6 I missed a couple so I moved on to the HPC and DUs, came back to the beginning and got 1.. Ugly ending. But fun workout.


Wednesday
Twinkle Toes
17:??

This was a fun one, mostly just a "try to keep going" workout. I pushed the runs as hard as I could, rows I paced at about 40 seconds per 200m.. I did all the burpees with no break and the T2B almost unbroken. I got 3 rounds of 10, and then 2 rounds with breaks. ARGH.. need to get better at those..

Thursday
Rest & Mobility work

Friday
Hero WOD Blake
18:34 Rx'd..

I liked this one, good test. I think I could have gone much faster if my iPod didn't break in the middle of it and cause me to stare at it for a minute and figure out what broke. Still a good one, gut check WOD. My ass and quads hurt for 2 days from those lunges.

Weekend - wedding down the cape, rested.. drank and ate too much.. no more weekends like that until the garage games.


Monday
Happy to be back in the gym
Squat Clean 1, 1, 1, 1, 1
185, 205, 225, 235, 245, 255(fail)

New PR on these, previous was 220.. PUMPED

Press Complex
115, 125, 135, 145, 150.. Tough but doable.. Mostly came down to the strict press.. The rest I can handle.

Tri-Tabata
Wall Balls 30# - 9 (all 8 rounds of 9, happy with this)
Pull Ups - 7 (I believe I did 9, 9, 9, 9, 8, 8, 7, 7,)
DUs - 20.. I usually get about 30 or 33 on this, but tripped up and got pissy.. oh well..



Tuesday
Sled Sprints
10 rounds of:
3 Power Cleans @ 155
Sled Push 20 yards
6 KB Swings 1.5pood
Sled Push 20 Yards

Rest as needed in between.. This was fun.. hard as hell, but fun.. Sleds are a great conditioning tool I need to starting using more of.

Wednesday
100 Push Ups for time - 4:41 Killed my previous time. Better strategy. 5 reps at a time out of the gate was the way to go. Pleased with this. I wanted sub 5 and I got it.

Boat Race
3 RFT
Row 500
Run 400
11:07

Rough.. Goat WOD.. I hate pure cardio.. need to make myself do it though. This was on the main site the other day and reminded me that its necessary to "just do it" sometimes..

God I suck at Blogging...

Another week gone by.. blah

Trying to write this stuff down just so I remember it.. no anecdotes today..

Monday
Front Squats for 10 minutes - worked up to 205 for doubles, tried to squat clean each first rep, then 1 squat.. core was very tired by the end, but legs felt decent.

Weighted Pull Ups strict for 10 minutes - 5 each minute with 20ish lb vest.. Felt strong except for minute 10.. got a little floppy.

Tabata Push Ups - Yuck, hate these.. did 11 for rounds 1-5, then 10, then 9, then 8.. BLERGG..

Tuesday

Jerk 3 -3 - 2- 2- 1- 1

Woohoo new PR.. 250.. felt awesome.

I think I did 185 for 3, 205 for 3, 215 for 2, 225 for 2 (PR also).. then 245 and 250 for 1's.

DB Snatch Regional WOD with 75#.. 3:59.. Happy that I beat some of the regional women on this.. slight self esteem boost.. but man this hurt the wind.. snuck up on me..

Wednesday

Rest Day woooo


Thursday
Back squat triples - 205, 215, 225, 235, 245.. all good.. should go heavier earlier next time.

UP- 7 minutes and change.. Loved this workout.. hit 15 HSPU in a row.. awesome.

Friday
I made up a workout on the spot today

AMRAP 8
Row 150
Farmers carry 230 30 yards
2 Tire Flips
2 Kegs Ground to Overhead
Farmers Carry back

Got 4 Rounds plus the row and a few steps.. Fun WOD.. good pace throughout..

Saturday
Olympic Relay WOD.
Sweaty horribleness.. Loved this.

Sunday
Rest


Monday
Morning Deadlift doubles - 315, 325, 335, 345, 355, 365.. all good.. could have gone a little heavier probably..

Evening- 100 Push Ups for time - 5:44.. I was tired and tried this anyway.. not a PR.. but good one to check in on.. My approach to this WOD sucks.. I think it would be better to do 5 at a time early on.. the 3 sets of 10 at the beginning sort of ruin me..