"DT", Pistols

4-30-12
"DT"
5 Rounds for Time
12 Deadlift (155)
9 Hang Cleans (155)
6 Push Press (155)
TIME 7:35
*Despite the humidity, which caused me to constantly chaulk my hands, this wod felt great! My old PR on this wod was 10:46 I think! Super excited about this huge improvement!

Rest 5 Minutes

For Time
50 Pistols (Alternating)
TIME 4:48
*Constantly working on these for regionals. I am very happy these are in Regionals. I have avoided this movement for the past 3 years and now I have no choice but to learn them.

Row/ Push Press

4-29-12
WOD 1
4 Rounds For Total Reps
1 Minute Row 21, 22, 22, 25
1 Minute Push Press (95) 20, 22, 20, 20
1 Minute Rest
TOTAL 172
*Surprisingly, my quads were recked from this wod. The push press really damages the front of the leg.

"Squat Gone Bad"

4-28-12
WOD 1
3 Rounds for Total Reps
1 Minute Back Squat (135) 29, 23, 18
1 Minute GHD Sit Ups 17, 15, 15
1 Minute Front Squat (115) 20, 15, 12
1 Minute SHPU's 25, 25, 20
1 Minute O.H.Squat (95) 25, 23, 19
1 Minute Rest
TOTAL 301
*I wrote this one up for Gage and I. Gage came over and got sick after round 1 : ). I want to try this one again when I am healed a little more and with a little more motivation. Overall I think this wod made me better for Regionals.

Snatch AMPAP

4-24-12
15 Minute AMPAP
20 Double Unders
1 Snatch Attempt (Change weight as needed)
TOTAL Weight Snatched 2790 Pounds
*I started a new type of workout. I call it an AMPAP, As Many Pounds as Possible. The goal is to move as much weight as possible. The only catch is you only get 1 attempt between each 20 DU's set.

Regional WOD #4

4-23-12
WOD 1
FOR TIME
22 Minute CAP
50 Back Squats (135)
40 Pull Ups
30 Shoulder to Overhead (135)
50 Front Squats (85)
40 Pull Ups
30 Shoulder to Overhead
50 Overhead Squats (65)
40 Pull Ups
30 Shoulder to Overhead (65)
TOTAL Reps I got through 41 Overhead Squats. I ate WAY too much for lunch today abd I felt it right away. Diet really is everything.

Regional WOD 1+2 Plus "Elizabeth"

4-22-12
WOD 1
FOR TIME
"Diane"
21-15-9
Deadlift (225)
HSPU
TIME 8:17

WOD 2
"Elizabeth"
21-15-9
Squat Clean (135)
Ring Dips
TIME 6:54

WOD 3
Regional WOD #2
FOR TIME
2,000 M Row
50 Pistols
30 Hang Cleans (225)
TOTAL Reps 74
*I crushed my old score on this from 3 days ago. My pistols were much more fluid and I was able to tie more together without losing my balance. My goal for Regionals is to finish all 30 Hang Cleans under 17:00 Minutes!

"Diane"

4-21-12
WOD 1
"Diane"
FOR TIME
21-15-9
Deadlifts (225)
HSPU's
TIME 8:17
*My body is pretty beat up today. I was messing with my kip during this wod and I was no repped 3 times. I used a single leg kip mostly but I need to learn the double leg.

Regional lWOD #2

4-19-12
WOD 1
For Time
2,000 M Row
50 Pistols (Alternating)
30 Hang Cleans (225)
TOTAL Reps 67
*I did A LOT better than I thought I would today! Going in to this wod my intention was to get better at pistols and try to finish as many as I could. I felt good, still not great on them but good enough to move on. I was able to squeeze in 17 Hang cleans which passes the 10 HC minimum to advance to the 3rd wod! Today has been a good day!

Deadlift PR

4-18-12
Strength
435 Pound Deadlift tonight.

I feel great, my back has never felt stronger!

4 WOD Day

4-16-12
WOD 1
"Elizabeth"
For Time
21-15-9
Squat Cleans (135)
Ring Dips
TIME 7:59
*I was beyond exhausted and fatigued when I started this wod. I just finished up a high volume chest and back strength sessionand decided to give this a go. I wouldn't say it was a mistake but I was far from my PR. It was almost commical how fatigued my entire body was.

WOD 2
For Time
30 Muscle ups (Games Standard)
TIME 7:30
*I am trying different styles of taping for muscle ups in preperation for regionals and todays style worked for about 14 reps then went to crap. I ended up tearing them off at 20 reps.

WOD 3
5 Rounds for Time
30 Double Unders
5 Squat Snatches (135)
TIME 5:27
*Brutal, balancing that weight at the bottom when fatigued is horrible. I need to get faster at these and I need to tie some reps together on wods like this. I played it too "safe" and dropped the bar after every rep. Lesson learned.

WOD 4
3 Rounds for Individual Times
Row 500 M
Rest 3 Minutes
Round 1 131.8
Round 2 130.9
Round 3 131.8
*My butt was on fire after this one but I felt surprisingly strong throughout each row. I worked on sprinting out the last "X" Meters. I mixed it up and sprinted the last 150 on the first, 175 on the second and last 200 on the 3rd 500m's. It was a fun wod.

Burmese/ Pullups, Sq Clean/ HSPU

4-13-12
WOD 1
10 Roumds For Time
10 Burpees
10 Pullups
Time 11:27
* I was exhausted before I even started this WOD. My back is fatigued from all of the pull ups last night. No complaining though. It was a good session none the less.

WOD 2
5 Rounds For Time
5 Squat Cleans (185)
5 HSPU
Time 9:48
*Fresh I can definitely go under 9 on this one. I am beyond exhausted and can't wait for Sunday, my rest day!!

"Kelly"

4-12-12
WOD 1
"Kelly"
5 Rounds for Time
400 M Run
30 Box Jumps (25", GS)
30 Wall Balls
TIME 24:50

Rest 1 Hour

WOD 2
3 Rounds For Time
30 KB Swings
25 Wall Balls
20 Pull Ups
Time 9:51
*I did this WOD outside for the Wall Balls this increased the difficulty level significantly! My shoulders are exhausted and my back is fried!

O.H.Lunge/ Burpee

4-10-12
5 RFT
30 Yard Overhead Lunge (45)
21 Burpees
TIME 12:28
*This was a brutal wod. I was glad I had people pushing me to do this one. I tried to rest as little as possible on the lunges and tried my best to keep moving on the burpees.

Deadlift/ Box Jump

4-9-12
For Time
21-15-9
Deadlift (315)
Box Jump (30")
TIME 8:22
*This was a Regional workout from 2010. It was brutal. My butt felt like my muscles were going to fall off.

5k Row PR

4-10-12
WOD 1
For Time
5k Row
TIME 17:57
*PR'd by :26 and felt great! I think I can knock a couple more seconds off next time too. I tried to push the last 100 Meters and I felt great, I could have pushed the last 150-200 Meters and saved some time.

100's WOD

4-3-12
WOD 1
For Time
100 Sledge Hammer Strikes
400 M Run
100 Wall Balls
400 M Run
100 Ring Dips
400 M Run
100 Double Unders
TIME 23:30
*The heat killed me on this one. That and the ridiculous shoulder burn/ fatigue that kicked in quickly!

Snatch PR, Multiple Short WODS

4-2-12
STRENGTH
Snatch PR 195 lbs.

4-2-12
WOD 1
6 Minute AMRAP
3 HSPU
6 T2B
TOTAL 9 Rounds 2 Reps

WOD 2
3 Minute AMRAP
Run 400 M
Max Double Unders
TOTAL Double Unders 129

WOD 3
5 Rounds for Total
1 Minute Max Muscle Ups
1 Minute Rest
TOTAL 25 (7,4,5,5,4)
*All workouts done with 5 minutes rest between each.

Burpees/ Front Squat

3-30-12
WOD 1
For Time
100 Burpees
*Every minute do 3 Front Squats (135)
TIME 10:54