3-29-12
Power Clean Strength
*Worked up to 205x8 then 225x4 for two sets.
*Focused on Pistol squats in between PC sets.
WOD 1
4 RFT
20 yd Sled Push (320)
10 OH Lunges (45)
REST 3 Minutes
2 RFT
20 yd Sled Pull (320)
15 Burpees
TIME 11:32
WOD 2
Max Pull Ups
15 GHD Sit Ups
*Rest as needed between rounds*
31, 20, 11 (couldn't butterfly kip to save my life!), 15, 15
*This workout was much more difficult than I imagined it. It was a great strength session for kipping pull ups. It really helped me push my grip strength and my focus on kipping. I lost my butterfly kip on round 3 but found it again for rounds 4 and 5 : )
Thursday, March 29, 2012
Tuesday, March 27, 2012
"Whittman"
3-27-12
Strength
Great leg day today! I feel stronger than ever and my head seems to be in the right place while I'm training. I completed a set of 8 front squats at 225 for the first time (with a belt) and a set of 4 back squats at 315!
WOD 3-27-12
"Whittman"
7 Rounds for Time
15 KB Swings (53)
15 Power Cleans (95)
15 Box Jumps (25" G.S)
TIME 14:42
*I felt strong through out this wod. I was able to keep moving for the most part. My legs are very beat up from all of the box jumps but I can't avoid that movement any longer. I hope overtime my muscles adapt and the pain goes away. To my surprise, my forearms felt like they were going to give before anything else. That hasn't happened in a while!
Strength
Great leg day today! I feel stronger than ever and my head seems to be in the right place while I'm training. I completed a set of 8 front squats at 225 for the first time (with a belt) and a set of 4 back squats at 315!
WOD 3-27-12
"Whittman"
7 Rounds for Time
15 KB Swings (53)
15 Power Cleans (95)
15 Box Jumps (25" G.S)
TIME 14:42
*I felt strong through out this wod. I was able to keep moving for the most part. My legs are very beat up from all of the box jumps but I can't avoid that movement any longer. I hope overtime my muscles adapt and the pain goes away. To my surprise, my forearms felt like they were going to give before anything else. That hasn't happened in a while!
Monday, March 26, 2012
Run, Row
3-26-12
WOD 1
4 Rounds for Time
Run 400 Meters
Rest 1 Minute between rounds
TIME 9:14
*Running has always been a weakness of mine. I think/ hope I can improve some in the future.
WOD 2
For Time
1,000 M Row
TIME 3:17.2
This distance is always horrible. Long enough to force you to control your pace at first but short enough to make you horribly uncomfortable!
WOD 1
4 Rounds for Time
Run 400 Meters
Rest 1 Minute between rounds
TIME 9:14
*Running has always been a weakness of mine. I think/ hope I can improve some in the future.
WOD 2
For Time
1,000 M Row
TIME 3:17.2
This distance is always horrible. Long enough to force you to control your pace at first but short enough to make you horribly uncomfortable!
CrossFit Open WOD 12.5
3-22-12
WOD 1
Ascending Ladder
Thrusters (100)
Chest To Bar Pull Ups
3, 3, 6, 6, 9, 9, etc..
TOTAL 113 Reps
*I am both happy and disappointed in my score on this wod. Last year I scored 90 reps so I improved by a large margin! 23 rep increase is very significant! On the other hand this workout crushed me and my score on the leader board. Studs were posting totals in the 120-130 range.
WOD 1
Ascending Ladder
Thrusters (100)
Chest To Bar Pull Ups
3, 3, 6, 6, 9, 9, etc..
TOTAL 113 Reps
*I am both happy and disappointed in my score on this wod. Last year I scored 90 reps so I improved by a large margin! 23 rep increase is very significant! On the other hand this workout crushed me and my score on the leader board. Studs were posting totals in the 120-130 range.
Tuesday, March 20, 2012
SHPU/ KBS, Death By Burpees
Strength Work
Heavy Front Squats
6x2 Worked up to 275, 1x285
3-20-12
WOD 1
6 Minute AMRAP
Ascending ladder 5,5,10,10,15,15,20,20...
Show Hand Push Ups
KB Swings (53)
TOTAL 180 Reps
Rest 10 Minutes
Death by Burpees
TOTAL 16 Rounds 14 Reps
*I was dead during this wod. My chest was fried and my lungs hadn't quite recovered. Still a good training session. Previous PR was 17 Rounds 16 Reps, I held myself to a better standard of jumping at the top this time.
Heavy Front Squats
6x2 Worked up to 275, 1x285
3-20-12
WOD 1
6 Minute AMRAP
Ascending ladder 5,5,10,10,15,15,20,20...
Show Hand Push Ups
KB Swings (53)
TOTAL 180 Reps
Rest 10 Minutes
Death by Burpees
TOTAL 16 Rounds 14 Reps
*I was dead during this wod. My chest was fried and my lungs hadn't quite recovered. Still a good training session. Previous PR was 17 Rounds 16 Reps, I held myself to a better standard of jumping at the top this time.
Monday, March 19, 2012
Run/ HSPU/ Rope, Row/ Sq Clean
3-19-12
WOD 1
20 Minute AMRAP
*Score is total Handstand Push Ups
Run 400 M
Max Handstand Push Ups
1 Rope Ascent (18")
TOTAL 35
*It has been way to long since I practiced HSPU's. These are my biggest weakness, well one of many. I broke these into sets of 10, 6, 5, 4, 5, 5. Shoulder fatigue on the run was almost unbareable.
3-19-12
WOD 2
2 Rounds for Time
500 M Row
12 Squat Cleans (135)
TIME 7:35
*Overall a good day of training. I can't wait for sectionals to be over. Having to train while competing and not causing too much damage to my body is frustrating to say the least!
WOD 1
20 Minute AMRAP
*Score is total Handstand Push Ups
Run 400 M
Max Handstand Push Ups
1 Rope Ascent (18")
TOTAL 35
*It has been way to long since I practiced HSPU's. These are my biggest weakness, well one of many. I broke these into sets of 10, 6, 5, 4, 5, 5. Shoulder fatigue on the run was almost unbareable.
3-19-12
WOD 2
2 Rounds for Time
500 M Row
12 Squat Cleans (135)
TIME 7:35
*Overall a good day of training. I can't wait for sectionals to be over. Having to train while competing and not causing too much damage to my body is frustrating to say the least!
CrossFit Games WOD 12.4 (Attempt 2)
3-17-12
WOD 1
5 Rounds for Time
200 M Run
10 Deadlifts (185)
10 Pull Ups
TIME 7-8 Minutes
*I forgot to write this one down but I know it was within the 7-8 minute time zone.
3-18-12
WOD 1
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
TOTAL 250 Reps
*I felt good when I woke up and I felt like I could score better than Thursday, I was wrong. I did however, PR on Karen again. I was able to push out 100 Wall Balls unbroken. I do think the extra push on the wall balls caused me to fatigue quicker on double unders and muscle ups. Lesson learned, still a great day of training.
WOD 1
5 Rounds for Time
200 M Run
10 Deadlifts (185)
10 Pull Ups
TIME 7-8 Minutes
*I forgot to write this one down but I know it was within the 7-8 minute time zone.
3-18-12
WOD 1
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
TOTAL 250 Reps
*I felt good when I woke up and I felt like I could score better than Thursday, I was wrong. I did however, PR on Karen again. I was able to push out 100 Wall Balls unbroken. I do think the extra push on the wall balls caused me to fatigue quicker on double unders and muscle ups. Lesson learned, still a great day of training.
CrossFit Games WOD 12.4
3-15-12
WOD 1
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
TOTAL 257 Reps
*I PR'd on Karen today. 150 wall balls in 5:31, I didn't break until my 93rd wall ball. My double unders went as well as I expected considering my shoulder fatigue. My shoulders surprisingly recovered for the muscle ups. Game planning for this wod I was thinking I would score near 245-250 (5-10 Muscle Ups) needless to say I was extremely happy with 257!
WOD 2
8 Minute AMRAP
5 Squat Cleans (135)
10 KB Swings (53)
TOTAL 7 Rounds
*I havent't swung a 53 pound KB in quite some time so I thought I would give it a go today. With my shoulder injury last week I wasn't sure how my right side would hold up. I could feel myself favoring my right side but I tried to minimize it.
WOD 1
12 Minute AMRAP
150 Wall Balls
90 Double Unders
30 Muscle Ups
TOTAL 257 Reps
*I PR'd on Karen today. 150 wall balls in 5:31, I didn't break until my 93rd wall ball. My double unders went as well as I expected considering my shoulder fatigue. My shoulders surprisingly recovered for the muscle ups. Game planning for this wod I was thinking I would score near 245-250 (5-10 Muscle Ups) needless to say I was extremely happy with 257!
WOD 2
8 Minute AMRAP
5 Squat Cleans (135)
10 KB Swings (53)
TOTAL 7 Rounds
*I havent't swung a 53 pound KB in quite some time so I thought I would give it a go today. With my shoulder injury last week I wasn't sure how my right side would hold up. I could feel myself favoring my right side but I tried to minimize it.
Tuesday, March 13, 2012
Thruster/ Double Under
WOD 1
10 Minute AMRAP
10 Thrusters (115)
30 Double Unders
TOTAL 6 rounds 7 reps
*This weight go heavy quick. The thrusters were difficult after a decent leg strength session this morning. I will beat this score down the road.
10 Minute AMRAP
10 Thrusters (115)
30 Double Unders
TOTAL 6 rounds 7 reps
*This weight go heavy quick. The thrusters were difficult after a decent leg strength session this morning. I will beat this score down the road.
Row/ Sit Ups
WOD 1
4 RFT
Row 20 Calories
15 Sit Ups (Strict)
TIME 7:05
*I injured my shoulder during the muscle up wod I did on Wednesday of last week. My workout options are limited for a while.
4 RFT
Row 20 Calories
15 Sit Ups (Strict)
TIME 7:05
*I injured my shoulder during the muscle up wod I did on Wednesday of last week. My workout options are limited for a while.
CrossFit Games WOD 12.3
WOD 1
18 Minute AMRAP
15 Box Jumps (25" G.S.)
12 Push Press (115)
9 Toe 2 Bar
TOTAL 11 Rounds 34 Reps
*I did this wod 3 days ago and only scored 11 rounds. I think the combination of strategy, rest and a great massage helped me increase my total.
18 Minute AMRAP
15 Box Jumps (25" G.S.)
12 Push Press (115)
9 Toe 2 Bar
TOTAL 11 Rounds 34 Reps
*I did this wod 3 days ago and only scored 11 rounds. I think the combination of strategy, rest and a great massage helped me increase my total.
Tuesday, March 6, 2012
OHSq/ T2B/ PC/ MU, D.U./ Run
WOD 1
20 Minute AMRAP
10 O.H. Sq (135)
15 T2B
15 Power Cleans (135)
10 Muslce Ups
TOTAL 2 Rounds 8 Reps
WOD 2
5 Rounds for Time
35 Double Unders
200 M Sprint
TIME 7:05
20 Minute AMRAP
10 O.H. Sq (135)
15 T2B
15 Power Cleans (135)
10 Muslce Ups
TOTAL 2 Rounds 8 Reps
WOD 2
5 Rounds for Time
35 Double Unders
200 M Sprint
TIME 7:05
HSPU/ C2B/ Box Jumps
WOD 1
15 Minute AMRAP
3 Handstand Push Ups
6 Chest to Bar Pull Ups
12 Box Jumps (25" GS)
TOTAL 11 Rounds 3 Reps
15 Minute AMRAP
3 Handstand Push Ups
6 Chest to Bar Pull Ups
12 Box Jumps (25" GS)
TOTAL 11 Rounds 3 Reps
KBS/ P.U./ Sit Up/ Pull Up
WOD 1
3 Rounds Untimed
30 KB Swings (55)
25 Push Ups
20 Sit Ups (strict)
15 Pull Ups
UNTIMED
3 Rounds Untimed
30 KB Swings (55)
25 Push Ups
20 Sit Ups (strict)
15 Pull Ups
UNTIMED
Friday, March 2, 2012
OPEN WOD 2
WOD 1
10 Minute AMRAP
30 Snatches (75)
30 Snatches (135)
30 Snatches (165)
Max Reps at 210 pounds
TOTAL 86 Reps
*I went in to this workout not knowing what to expect out of my body. I low balled my prediction and said between 75-80. The 75 pound snatches were super light and I finished those within the 2 minute mark. The 135 pound snatches were definitely heavier (obviously) but they werent un manageable. I broke these into 10 sets of 3. 165 was when fatigue hit me. I did not feel strong enough to tie two reps together at any point in time. I think I can score higher on this one when I try again. my new goal is 87-90 : )
10 Minute AMRAP
30 Snatches (75)
30 Snatches (135)
30 Snatches (165)
Max Reps at 210 pounds
TOTAL 86 Reps
*I went in to this workout not knowing what to expect out of my body. I low balled my prediction and said between 75-80. The 75 pound snatches were super light and I finished those within the 2 minute mark. The 135 pound snatches were definitely heavier (obviously) but they werent un manageable. I broke these into 10 sets of 3. 165 was when fatigue hit me. I did not feel strong enough to tie two reps together at any point in time. I think I can score higher on this one when I try again. my new goal is 87-90 : )
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