2/28/2014

Workout 14.1

10 minute AMRAP
30 - Double Under
15 - Snatch 75/55

184.  Most unbroken double under reps I've ever done so happy.

2/26/2014

Warm Up
Jog 300'
15 - Jumping Pull Up
15 - Air Squat
15 - KB Swing
50' Spider Walk
50' Burpee Broad Jump
Jog 300'

Strength
Deadlift
4 x 5 @ 80% of 1RM
Last set is MUR

Had to drop from 215 to 185 on the deadlifts. It was also pointed out to me that I have started squatting up my deadlifts. I've got to start working on my form again with light weights

Training WOD
3 rounds
60 seconds MxR Double Under
60 seconds MxR KB Swing 79/53
Rest 3 minutes

129.  Double unders were better today with the new rope length and weight.  I got 30 unbroken in the first round but then got clumsy and awkward again after that. KB Swings didn't feel good at all.  I think my hips were worn out from rowing last night.

2/25/2014

Been playing with time intervals instead of distance intervals lately. A lot more miserable because you can't make time go faster. Did the C2 WOD today with 20 min, ten hard pulls every four min and got a 5k PR. Going to have to see if I can work a second set of hard pulls into my 2k.

Airdyne cool down

2/24/2014

Warm Up
Jog 300'
15 - Jumping Pull Up
15 - Air Squat
15 - KB Swing
50' Spider Walk
50' Burpee Broad Jump
Jog 300'

Strength
Strict Press
4 x 5 @ 80% of 1RM

For time:
Run 400m
50 - Wallball 20/14
50 - Pull Up
50 - Ground to Overhead 135/95

Intended Result - 15:00
Time Cap - 20:00

39 GTO at time cap.  Pull ups take me so long

2/22/2014

5 min Airdyne warmup--3 min moderate, 2 min high

5K Row-21:22.4--all over the place on this one.  Finally realized that when I say I feel like a clockwork person that's when I'm keeping my legs straight in the recovery until my arms and back have come in.  It makes a big difference and now that I realize that I must not always be keeping my legs straight long enough I'm going to work on it.

3 min Airdyne cool down

Airdyne tabata

3 min Airdyne cool down

2/21/2014

Warm Up
100' High Knee Skip
50' Bear Crawl
50' Walking Lunge
2x with an empty bar
10 - Deadlifts
10 - Front Squat
10 - Push Press

Skill
7x Snatch Complex 95/65
1 - Squat Snatch
2 - Overhead Squat

Good news on this--I was able to drop into the squat with my Risto's on.  I have discovered in the last week or so that squats are also so much better with the oly shoes on.  I haven't put them on since my injury because I didn't see the point.  But it gives me hope that maybe I can actually start a squat program if I wear the shoes to keep my shins vertical.

Lift 5000#/3500# for time:

8 - Alternating Pistol
Shoulder to Overhead @ chosen weight

Choose a weight that you can efficiently move from
shoulder to overhead. Divide 5000#/3500# by that weight and
you will have the number of reps that you are to
complete. Perform 8 Alternating Pistols prior to
picking up the bar the first time and every time that
you drop the bar prior to picking it up again.

10 minute time cap

Scaled the pistols but they felt good on both legs with the Ristos on.  Again--it makes me feel hopeful.  3:39 with 75# @47 reps on the workout.

I was going to row after but some people asked me out to eat and I have decided to always try to take opportunities to be social at this point in my life.  It would be different if I was actually training for something but not being isolated is important right now.  I will run and row tomorrow.

2/20/2014

10 - Over Bar Burpee
Thruster @ chosen weight

Choose a weight that you can efficiently move in the
thruster. Divide 5000#/3500# by that weight and
you will have the number of reps that you are to
complete (always round up, even if its 29.1.....do 30). Perform 10 Over Bar Burpees prior to
picking up the bar the first time and every time that
you drop the bar prior to picking it up again.

10 minute time cap

9:58-65# @ 54 reps with 3 sets of burpees.

2/19/2014

AM Workout

Warm Up
100' High Knee Skip
50' Bear Crawl
50' Walking Lunge
2x with an empty bar
10 - Deadlifts
10 - Front Squat
10 - Push Press

For time:
50 - Toes to Bar

3 min time cap--got 30

5 minute AMRAP
7 - Hang Clean 135/95
17 - Air Squat
5 rounds + 7 reps

5 minute REST

5 minute AMRAP
7 - Box Jump 30/24
17 - Pull Up

2 rounds - 3 reps  Steps up for jumps.

PM Workout
5x2:00 min
553
535
531
521
519

1000m cool down 4:08
5 min air dyne cool down

2/18/2014

Warm Up
100' High Knee Skip
50' Bear Crawl
50' Walking Lunge
2x with an empty bar
10 - Deadlifts
10 - Front Squat
10 - Push Press

Strength
Clean
4 x 5 @ 80% of 1RM
Last set is MUR

115#

10 minute AMRAP of Snatch Complex:
1 - Snatch Grip Deadlift
2 - Hang Snatch
1 - Overhead Squat
2 - Overhead Lunge

Each complex must be completed unbroken.
Choose an appropriate weight for you to efficiently
complete each complex.
Suggestion for RX - 115/80

1120=16 rounds @ 70#  I regret not going heavier.  My grip gave out but not my body so my grip would have been the same on the 80#, I think.  I think the rowing is giving me carpal tunnel syndrome.  My hook grip has been painful for months.

2/17/2014

AM Workout
Warm Up
100' high knee skip
50' walking lunge
50' bear crawl
2x With empty bar:
10 - deadlift
10 - front squat
10 - push press

Skill - 3x10 Squat Clean 95/65

For time:
400m Run
20 - Shoulder to Overhead 115/80
25 - Toes to Bar
30 - Burpee to plate 45/25
25 - Toes to Bar
20 - Shoulder to Overhead 115/80
400m Run
17:33  First set of STO unbroken but toes to bar painfully slow

PM Workout
5x1000m
2:03-warmup
1:53 pace
1:53
1:53
1:57
1x500m
1:55

Catch Up

Wednesday
Freezing cold and rain just made my knee arthritis too bad

Thursday
Just felt anxious and low energy and like I had carpal tunnel syndrome from rowing so didn't do anything...

Friday
Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead

Strength
Front Squat
3 x 10 @ 70% of 1RM
Last Set is MUR

For time:
Run 400m
50 - Straight Leg Sit Up
40 - Pull Up
30 - KB Swing 62/44
20 - Goblet Squat 79/53
10 - Muscle Up (sub Ring Row @ 3:1)
Run 400m

21: 46 with ring row sub for muscle up.  Just felt terrible.  No energy and even had to run to the bathroom before sit ups.

Saturday

Still tired and feeling bleh. Did nothing

Sunday

Trail run 3.88 miles but felt like garbage the whole time.  Really can't believe I ran a half marathon a week ago.  I don't know if this is age or diet screw ups or hormones or what but maybe I should start tracking these "blah" periods to see if I can tell..

02/11/2014

2K row

Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead

Skill
15 minutes - Athlete's Choice
Pull Ups, Ring Dips, HSPU, Double Unders,
Rope Climb, Clean, Snatch, Jerk, etc.

Training WOD
5 rounds
30 seconds MxR Alt. KB Snatch 62/44
30 seconds MxR Burpee to Plate
30 seconds MxR Double Under
Rest 3 minutes

127 reps

02/10/14

AM Workout
Warm Up
Jog 300'
20 - Air Squat
15 - Push Up
10 - Wallball
5 - Burpee
100' Spider Walk
with empty bar (Don't drop an empty bar)
10 - Hang Clean w/ half squat
5 - Shoulder to Overhead

Strength
Strict Press
3 x 10 @ 70% of 1RM
Last Set is MUR

5 rounds for time:
30 - Air Squat
15 - Pull Up
5 - Power Clean 185/135

Intended Result - 15 minutes
Time Cap - 20 minutes

125#  Three cleans short at time.  Hips extremely sore from Saturday so moving pretty slow.  Jeff made me finish after time.  I was really surprised when he came up and wouldn't let me off the hook.  It's been a long time since I've had the internal motivation to finish a WOD after time and it felt good, actually.

PM Workout
Showing Amanda how to row
2K row

02/09/14

Yesterday ran 13.1 trail run race

Today: 2 mile recovery trail run

Catch Up

Random last week with rowing competition and snow days etc.

This past week:

Thursday:
Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Strength
Clean - unbroken
3 x 10 @ 75% of 1RM
Last set is MUR

110#

For total reps:
5 minute AMRAP
10 - Deadlift 225/155
1 - Rope Climb
REST 5 minutes
5 minute AMRAP
15 - Wallball 20/10
30 - Double Under

Scaled DU to every other jump. 170 reps total.

Wednesday:

Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Midline
10 minute alternating EMOM
1 minute Plank hold
MxR - V up

For time:
400m Run
30 - KB Swing 62/44
20 - Pull Up
10 - Over Box Burpee
20 - Pull Up
30 - KB Swing 62/44
400m Run

14:22

Tuesday:

Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Strength - Front Squat
3 x 10 @ 75% of 1RM
Last set is MUR

Still just squatting under 100#

12 minute AMRAP
9 - Deadlift 165/120
3 - Hang Clean 165/120
6 - Front Lunge 165/120
1 - Shoulder to Overhead 165/120

95# 130 reps