Are You Fitter Than a 6th Grader?

9/13/12
Another game day, which means another missed day at the gym. Put my students through a WOD for fitness day so I decided to see how I measured up to their whiteboard.

School WOD
 3 rds for reps:
 1:00 DUs (I had 5 of 140ish students able to do DUs in the WOD, the rest did SUs)
 1:00 Sit Ups
 1:00 Wall Balls (12#..heaviest one we got)
 1:00 REST
= 392
- I took 2nd of the 6 for those who did DUs. I had a 6th grade girl gymnast, who whipped out 30 UB the other day when I introduced DUs in warm ups, beat me by 3 reps. Being a 60# gymnast...her sit ups were much faster than mine :( My DUs struggled in the 2nd and 3rd rounds. I got 90 something in the first round, but only managed to get in the 70s the last two. The wall balls are deceiving. The ball is just light enough to keep you moving for a long time and to really bring on that lactic burn. Proud of the effort my kids gave today on this one. Not everyone's technique was perfect, but the effort all around was outstanding! Looking forward to introducing more throughout the rest of the year.


9/14/12
 End of the week is here and I'm excited for the weekend. CF Prevail Anniversary WOD on Saturday and relax for the rest of the 3 day weekend. Need to get some OH maxes at the gym tonight...looking forward to it!

Strength
Press - est. a new 1RM
bar(10)-95(8)-135(3) - 155 - 185 - 205 - 215 - 230 PR
- Always happy with a 5# PR on OH work. Steady progress...I love it!
Push Press - est. a new 1RM
225 - 255 - 275 - 300 PR
- Haven't maxed in this one in over a year. My last PR was at 275, but I've been using 300 as a training max this whole cycle. So I was happy I was able to hit 300#! My buddy J is at 305#, so I gave 310# a shot twice and just couldn't do it...next time!!

1st FAIL @ 310#

WOD 

4 rds FT:

 5 Ring Dips

 10 Ring Rows

 15 HR Push Ups

= 4:33 (Bonus 5th round = 6:29)

- Breezed through until the 4th round. Ring dips started to fail and push ups were rough! Wanted to WOD a little longer so I added one more round. 

Cash Out

2 x 10 T2B 

 - UB on both sets. Had a real nice kip going. Again, extra core work and strict work paying off. 

FGB Prep

My wife and I made it to the 630p class tonight and found out we were the only ones there. It was rather nice. We enjoy being able to WOD together and it's even better when we are the only ones sometimes. We skipped strength for the night so we could get out quickly though and grab a bite to eat with some friends. FGB is coming up so I was excited to have a little prep work tonight. Last year, I hurt my back prepping for FGB. I've come along way in a year and am excited to finally be healthy enough to go do the WOD.

WOD
4 rounds for reps:
 1:00 Box Jumps (20")  [40-37-32-40]
 1:00 Push Press (75#)  [35-30-25-27]
 1:00 Row (cals)  [16-15-15-16]
 1:00 REST
= 328
- Not bad. My goal was 330. I really wanted some volume and I got it. 350 was very doable. I recovered a lot better than I thought during the rest round. The 20" box makes a huge difference. In those middle rounds I had some weird twinge in my right ankle which slowed me down a lot. I stopped rebounding completely. Whatever it was it went away and I was fine again in the 4th. PP were hard to judge. I found a good groove, but staying back on my heels and getting a good rack position is going to be key. I didn't waste too much time on the row. I cranked the damper up to 10 and pulled hard, probably getting about a cal/pull. Once I got to 12-13, I coasted and managed the last few cals as active rest. I could make up some point here come FGB. Excited for a little more prep work this week. The SDHP and wall balls are going to be the death of me in this WOD for sure.

Nothing Special

Walked into the gym pretty pumped still about last night's Clean PR. Pretty tired from a long hot drive up school to Palatine and then from Palatine to the gym. Needless to say I'm here and I'm gonna give it all I got.

Strength
Push Press - 4 x 3 @ 80% (300 1RM)
Press - bar(10) - 95(10)
PP - 135(3) - 185(3) - 215(3) - 240
- Wrist was pretty sore from the cleans yesterday so some of the sets were 2-1 splits. Trying to focus on setting the head back and driving it straight through.

WOD
"Helen"
3 rounds FT:
 400m Run
 21 KB Swings (53#) (all UB)
 12 Pull Ups (UB - 8/4 - 6/3/3)
= 9:34 (:01 PR)
- First run was around 1:48ish. I thought I was moving a lot faster on my runs, but I wasn't. I finished the first two rounds in 6:04 and thought "Sweet! Sub 9 here I come!"... got back in from last run at 8:12...DOOHHH!! Still finished with a :01 PR, but disappointed I let that sub 9 slip away! I gotta dig a little deeper to push through the suck better!

Lots of Conditioning

Woke up to a nice cool breeze today reminding me that my favorite season of the year is right around the corner...FALL = Football & Feathers!! Took the kids to Bass Pro Shop today to browse all the new hunting gear out for the upcoming season...oh I can't wait for the first hunt of the season! Anyways...just another reminder that the fun heavy lifting of Summer is about done and it's time to start switching over to more Crossfit conditioning and gymnastics stuff with my spare time at school.


Strength
Push Press - 5 x 3 @ 85% (300 1RM)
bar(10)-95(8)-135(5)-185(3)-205(3) --- 240
- Good work tonight. I was getting the bar a little out in front on the first few sets, but started getting back under it on the last 3. Still feeling very solid working with the percentages based off of the estimated 1RM. Really looking forward to max out on this to see where I'm at!

WOD
16:00 AMRAP
5 Pull Ups (all UB)
10 Ball Slams (30#)
400m Run
= 6+7
- CT and I did this one together. It was a good push on the runs to try and keep up on this one. The work wasn't tiring at all. The runs were the breaking point. Really had to push it on the last few to keep pace. CT beat me pretty good on this one. I needed a nice long one to finish the week out and it was nice to be outside running on such a cool breezy night.

Getting My Groove Back

Took sometime off the typical WODs at the end of last week to try and let my shoulder rest. It seemed to have helped because I've had two of my best Oly sessions since the competition in the last few days. This is the last week of heavy Oly work since I go back to school next week so I'm looking forward to keeping the ball rolling and finishing Summer on a good note in the gym.


8.10.12

Strength
Front Squat - 5 x 3 @ 85% (375 1RM)
bar(8)-135(5)-185(5)-225(5)-275(3) --- 320

Push Press - 2 @ 80% (300 1RM) EMOTM x 10
135(5)-185(3)-205(2) --- 240

Weighted Glute Bridges - 2 x 10 @ 135#
- Solid strength session. Positioning in the squats felt really good. My shoulders were nice and loose for PP work, which helped a ton get into a solid rack position.


8.11.12

OWOD
Snatch Drilling - McCauley series - NHNF w/ empty bar - 65 - lots of triples
 - I woke up late this morning so I didn't have time to get my work in before class started. So I kept things very light and just drilled drilled drilled. Working hard to get more upright and on my heels. Loaded the bar to 65# and did Pendlay's NHNF drill in triples every chance I had.

Team WOD
Teams of 3: Beau, Alex, and Me

Start with...
   15 - 50m Sprints (1 person at a time)

Then...(everyone working at the same time)
   180 Push Presses (75#)
   240 KB Swings (53#)
   300 OH Walking Lunges (45#)
   360 Paralette Hops

Finish with...(passing ball down the line)
   90 Wall Ball Sit ups (20#)
- This will be the last team WOD I do for a very long time. I felt this WOD for several days after in my shoulders and quads. Weekends are for Oly and recovery...this one kicked the crap out of me pretty good and it doesn't help anything that I'm trying to accomplish at the moment.
  The PPs weren't that bad at all. The swings started to get easier as time went on. The lunges just destroyed me. My shoulders were burning at the time. I woke up the next day and my quads were a wreck for 2-3 days....the hops didn't help either.


8.13.12

OWOD
7 x 2 Clean off blocks (BTK) + 1 Jerk
bar progressions
135(3x2)-185(2x2)-225(2x2)-250 --- 265 - 275 - 275 - 285 - 295 - 305(fail jerk) - 305(fail jerk)
- YEA BUDDY! Back in business on this session! Best clean session of the Summer. All the drill work starting to pay off. Didn't have any catches on my toes today. Timing felt great and hips felt fast. Striking the bar really good today. All 4 reps at 305 felt fantastic! Struggled with the jerk a bit, but that is a whole other story. I actually felt very solid in my jerks all the way up to 305 and then it just fell apart. Part of it was probably because I wasn't very focused because I was so happy about the cleans.

305# Double (2nd set)

Back Squat - 5 x 3 @ 85% (460 1 RM)

225(5)-275(3)-315(3)-365(3) --- 395

- All reps were well earned. I will say I started to get into a little groove on the last two sets and they seemed much lighter than the first three sets. 

Clean Pulls - 2 x 3 @ 335#

- Pretty sloppy. Feeling a little fatigued at this point. Should have brought it down a bit. 

OH BB Carries - 4 x 75' @ 205#

- Needed to get some OH stability work in. Feels great on the shoulders and core. Good work on this one. Glad it dried up enough to get these in outside. 

Chinese Arches - accumulate 3:00 w/ 35#

1:10 (:50 rest) - 1:00 (1:00 rest) - :50

- Gotta keep building up the back side. Good posterior chain work!

WOD

4 rounds FT:

   5 Burpee Box Jumps (24")

   10 Ring Rows

   15 Sit Ups

= 6:11

- Not very good effort on this one. I just plugged along til I was done. Everything was UB, except last round of Ring Rows. I was drenched in sweat from all the previous Oly work and just drained all together. Couldn't get motivated to put a better effort in.    

Just Strip It All Down

Man the last week has just flown by. Body is banged up and achy from the strength & Oly work. Need to suck it up a little better and get the work done. Same aches and pains as always...sore back and tight shoulders...just need to take care of myself better in recovery times because bottom line is...the bar ain't gonna lift itself!

8.1.12

OWOD
7 x 2 Clean OTB (ATK) + 1 Jerk
bar progressions
135-155-185-225 --- 245 - 255 - 265 - 275(fail jerk) - 275 - 275  - 275 - 275(fail jerk) - 275(fail jerk)

Halting Clean Pulls - 4 x 3 @ 295#
- Terrible session. My timing was all off and my rack position didn't feel comfortable at all. Wrist is very tender in the rack position. I was forward in a lot of my lifts. Working to stay patient at the top before I pop. Frustrating session...first of many to come.


8.2.12

Strength
Push Press - 4 x 3 @ 75% (300 1RM), between sets...10 Strict T2B
bar(10)-95(5)-135(3)-185(3) --- 225

WOD
3 rounds FT:
  400m Run
  12 Ball Slams (30#)
  10 Ring Rows
   8 Pistols (4/leg)
= 9:59
- Pushed pretty hard on this one. Had to use a counterbalance for the pistols as always. Good effort.


8.3.12

OWOD
Hang Snatch - 7 x 1
bar prog.
95(3)-135(3)-155(2) --- 165 - 175 - 185 - 195 - 195 - 205 - 205

Snatch Pulls - 4 x 2 @ 225#
- Another frustrating session. Timing again was all off. Mobility made it very difficult to get into a full catch so most reps were power. I made 205 on the first go, but it was way forward so I tried it again and didn't have it. Patience and timing...frustrated once again.


8.6.12

Skill
Muscle Ups EMOTM x 10, then GH Raises - 4 x 8
1-1-1-1-1-1-0-0-0-0
- Frustrated. You could choose how many ever reps you wanted to shoot for. I've tried this back in the Spring with doubles and it didn't go well. I was hoping to make it through all the rounds on singles today. I was just fine til round 7...then they were just gone. Dean told me my hips were barely being used. WTH!! I don't frickin' know.

WOD
3 rounds FT:
   500m Row (1:41.5, 1:45.5, 1:46.0)
   40 DUs
   2:00 REST
= 11:23
- Felt terribly slow on the rower tonight. Had the damper @ 6 and it felt like 10. The DUs weren't a problem. Had a few misses in the 3rd round, but other than that it UB or one miss in the first two rounds. 


8.7.12

Strength
Back Squat - 2 @ 80% EMOTM x 10 (460 1RM)
bar(10)-135(8)-225(5)-275(2)-315(2) --- 370

RDLs - 3 x 3 @ 225 - 315 - 315 - 315
- All squats were done at :8-:10 (bar off rack to bar on rack). Focus was to move fast and recruit as many motor units as possible in doing so. Legs felt real good afterwards. RDLs provided some much needed PC work.

WOD
4 rounds FT:
  10 HR Push Ups
  10 Power Cleans (135#) [UB, UB, UB, 4-3-2-2]
= 3:18
- Fun WOD. A young kid put up a sub 4 time earlier in the day. Wasn't quite sure if I had that much in me after squatting, but I knew I could at least come close. I fought to go UB on that 3rd round. Once I got through that it was smooth sailing. I lost count in that last round of cleans. I believe I did 11 reps though...did an extra one just to keep the conscience clear.


8.8.12

OWOD
Snatch off blocks (BTK) - 7 x 2
bar progressions
65(4)-95(3)-135 --- 145 - 155 - 155 - 165 - 165 - 155 - 155 - 155

Press  - 5 x 3 @ 85% (225 1RM)
bar(10)-95(5)-135(3) --- 190

BB Rows - 4 x 3 @ 190-205 --- 225 - 225 - 225 - 225
- Early morning session started out pretty stiff. PC was just blown to bits over the last few days Again, I've been working hard on fixing my technique and getting my weight back. This one started out very very rough. Thank goodness for good training partners. Brandon noticed somethings early in the session to keep me cool enough to finish out. Troubleshooting my problem towards the end of the session he came up with a big cue that will hopefully help me get back on the right path to 250#.
   Press was tough tonight. The 3rd rep was hard fought on every set. Felt good to get through all sets though without a fail.

Tryin' to Keep Up

   Been staying up late watching the Olympics and I forgot all about keeping this thing updated. Didn't realize I was 5 workouts back. So here is a quick run off...

7.26.12

Strength
Front Squat - 6 x 3  @ 80% (375 1RM)
bar(10)-135(5)-185(5)-225(3) --- 300

WOD
Fran
  21-15-9
   Thrusters (95#)
   Pull Ups
= 3:30
- Heading in to this my goal was going sub 3. I got 3:10 (pull ups completely UB & 15# lighter) back in November 2011. Unfortunately, I did not get it this time. Thrusters were all UB as they always have been, but my pull ups were broken up a bit. I did the first 21 butterfly kip (first time I've ever done that), but it blew my arms out. I can't remember how broken the last two rounds of pull ups were, but they were and that's where I lost time.


7.27.12

Strength
Push Press - 6 x 3 @ 80% (300 1RM)
bar(10)-95(5)-135(3)-185(3) --- 240

WOD
3 rounds FT:
   10 Power Clean (135#)
   200m Run
   10 Shoulder to OH (135#)
   200m Run
= 9:29
- All reps UB. I was very happy with the effort on this one. My runs were above average today. I felt real good on the bar. Solid effort today.


7.28.12

Team WOD (partnered with Michelle S. & CT)
   In teams of 3, complete: (everyone works at same time)
  4800m Run
  75 Box Jumps (24")
  150 Ball Slams (30#)
  300 HR Push Ups
  450 DUs
= 26:36
- Late night last night with friends meant I didn't get up early enough to get my Oly in so I stuck around for Team WOD (I know...twice in two weeks...crazy). Solid WOD. We all ran a mile to start and then just chipped away at the work the best we could. We split it up evenly amongst the 3 of us.


7.30.12

OWOD
Snatch off Blocks (ATK) - 7 x 2
bar progressions
95-135-155 --- 165 - 175 - 185 - 195 - 195 - 205 - 205
- These felt real good. Most were power snatches because my shoulder was still feeling pretty tight and making it difficult to get down. I had some very nice reps at 205 along with a miss per set. I was able to get all the way down by then and was landing flat footed. Felt like some things really clicked today in my vertical pull.

Snatch Hi Pulls - 4 x 3
185 - 205 - 225 - 225
- Focused on hitting positions on the way up, getting to full extension, and pulling bar to chest (not the other way around).

Strength
Back Squat - 4 x 3 @ 75% (460 1RM)
between sets...2 High Box Jumps (40")
225(5)-275(3) --- 345
- Little bit a deload this week. Box jumps weren't strenuous, but helpful to add some explosiveness to the work. Everything felt good.

WOD
3:00 AMRAP
  7 ring dips
  7 wall walks
  15 sit ups
 -1:00 REST-
3:00 AMRAP
  7 pull ups
  7 burpees
  15 supermans
= 1+9 & 2+24
- This was terrible on the shoulders. The first 7 wall walks destroyed me. I got two more in before the buzzer, but I was shaking like crazy...I seriously thought I was gonna crush my face possibly. Pull ups were all smooth butterfly and UB. Just kept moving on this one. Supermans are active rest...just being honest!


7.31.12

Strength
Press - 4 x 3 @ 75% (225 1RM)
between sets...ME DH Pull Ups
bar(10)-95(8)-135(5) --- 170/12 - 170/7 - 170/7 - 170/4
- Poor clock management on this one. I should have had a little more rest in between sets. My arms died by the end. Felt strong though on the press.

WOD
Complete FT:
 1000m Row
 30 Box Jumps (24")
 800m Run
 10 HSPUs (UB)
= 10:13  (30 HSPUs (10-5-5-5-5) @ 13:19)
-  Wanted to catch CT (9:46...I believe) on this one, but just couldn't make it happen on the run. My box jumps were fast (but painful coming off the rower), but when I hit that run...it took sometime to get em going again. I pushed for 30 HSPUs just because I wanted to keep working on these in WODs when my lungs are blowing so I don't blow up the next time I do Diane. My kip was feeling really good on the first 10..nice, short, steady, and fast. The last two sets of 5 I had to use a longer kip, but it definitely made a difference. Had another click go off in my head during this one...feels good.

Cash Out
GH Raises - 3 x 8

Just Short...

Passed on the the track work again this morning...pretty disappointed with my inconsistency in the morning. Still a little stiff from earlier in the week. Shoulder is getting better and better everyday and doesn't seem to be bothering me that much these last two days.

Strength
Push Press - 5 x 5 @ 70% (195-210 based off of a 275-300# 1RM)
Bar(10)-95(5)-135(5)-165(5)--- 195 - 205 - 205 - 210 - 210
- Very pleased with my work tonight. I know it's pretty light weight, but I didn't have any pain at all and that's a world of difference from last week. This was probably the best PP session I've had in months. I set up on the boxes anticipating a lot of drops, but I think I only lost the 5th rep on two sets. Weight felt light like it should. Bar path felt perfect going up and down. My last max was a year ago on this one, so I used a range of where I was and where I thought I am at.

WOD
15:00 AMRAP
   200m Run
   10 Pull Ups (UB/UB/UB/UB/UB/6-3-1)
   10 V Ups
   30 DUs
= 5 + 216
 - I really wanted 6 rounds on this one. I thought I moved pretty good throughout this one. I had two bad rounds (2nd & 5th) on the rope that cost me the 6th round I believe. Don't know what happen in the 2nd round. In the 5th my stomach started cramping pretty good from the V Ups during the DUs and that made it a bit tough to keep it together. Pull ups were smooth as can be again. I had to break on the 6th round because my hands were too slippery due to sweat. Still a solid effort despite the rope issues though.


Cash Out
Weighted GH Bridges - 3 x 5 @ 205#

That's Alot of Suck

Got up nice an early while the weather was still nice and headed out the door for the first hill run of the Summer. I've been running hills since I was in high school for conditioning. "The Hill" was a terrible thing. I have many fond memories of it and have yet to find a hill that even comes close to it's nastiness. I hated it while I was in high school, but I never stopped running them after I graduated because I learned they were one of the best things out there to develop leg power and lung capacity.

Hill Work
4 bound x 4
50yd Sprints x 10 (60-90 sec REST)
- Wanted to find out where my legs were on this first run so I kept the volume on low side. Goal was to remain fast through the sprint. As my legs get stronger I plan on adding volume/length of runs. Felt pretty good when I was done.

Strength
Push Press - 5-3-1+@75-85-95% [255]
bar(12)-95(8)-135(5)-165(5) --- 195 - 220 - 245(4)
- Presses felt good. Didn't think I had 4 in the tank at 245, but CT convinced me otherwise.

WOD
12:00 AMRAP
   200m Run
   10 Burpee Box Jumps (24")
= 5+200m
- This was terrible! It was hot and humid. I was hurting. I made it inside the door from the run right as time expired and I was done! Goal was 5 rounds at the beginning of the WOD so I'm happy I got it because after 3 rounds I didn't think I was gonna make it. That was a tough one.

Cash Out
HSPU practice

Settling In

School is out and Summer is in full go! Had a busy weekend, but well worth it. Started off at CF Carbon for HOPE on Saturday. BBQ'd at home on Sunday with my family to celebrate my son's 1st birthday. Woke up early Monday to fly to Vegas for my oldest nephew's HS graduation (one we are all relieved he made it to). Spent two days out in Vegas with my family relaxing and getting some much needed quality time in with my mama, sisters, and all my nieces and nephews by the pool at the Golden Nugget. Took the red eye home Wednesday morning and...BOOM....daddy day care Summer has begun! 
Got some good training plans ahead this Summer! Looking forward to hitting some buddy WODs my friend's new garage gym and getting some weekly WODs in with two of my best friends once they get up in running. Good times ahead for sure!! Diet is back on track! Double days start next week...stay tuned!
During all that running though...I did manage to get a few WODs in here and there. Another quick run down...

6.8.12
OWOD
3 POS. Snatch - 7 x 1 (heaviest possible)
bar progressions
95-115-135-155-165-185-185
- pretty lazy day. Super sun burned from a pool party the day before, which made it a little annoying to get into a good position. I used straps for this work. Probably shouldn't have skipped right to 185#, but I was feeling too lazy to break it back down from Charlie's set. Not a very focused OWOD.


6.9.12
"Hope" @ CF Carbon
3 rds of:
 1:00 Burpees  [20-10-5]
 1:00 Power Snatches (75#)   [20-15-??]
 1:00 Box Jumps (24")   [15-??-??]
 1:00 Thrusters (75#)   [??-??-??]
 1:00 C2B Pull Ups   [10+ each round]
 1:00 REST
= 211
- My goal going in was to try break 230. I was in the last heat of the day so I got to see all the results from earlier in the day...I knew it would be tough. My metcon is pretty weak right now and again...mentally didn't know if I was willing to commit going in. Unfortunately, I didn't get to record my scores for each round, but I do have some rough estimates. 
  I felt pretty good after the first round. I tried to go big without killing myself too much and managed to grab 10-15 seconds of rest at the end of each movement. I remember coming into the 2nd rd rest period really thinking I was going to puke. I burned out in the second round. I flat out pussed out on my 3rd round burpees. I did 5and stopped. I had like 40 seconds to go still that I chose to rest with and hoped I could recover enough to make it up on the other movements. It was a sissy idea! One I am not very proud of. I tried to make up through the rest of it as best I could. Thrusters were another one that I should have made up more ground on, but just didn't fight it enough. This is one of those WODs that I just can't say I'm proud of myself for...it was not my best effort.


6.13.12
Strength
BTN Push Press - 3-3-3+@70-80-90% [250]
bar(10)-135(3)-155(3) --- 175 - 200 - 225(4)
- Barely slept on the plane home. Got a few cat naps in watching the kids through out the day, but I'm dragging big time. Running late to class so I didn't have time to stretch much so I chose to go BTN instead of front rack, body just wasn't haven't it any other way.
WOD
Mile Run (8:15)
 21-15-9
   Ball Slams (30#)
   Pull Ups (15.6-5.5.3.2-3.3.3)
400m Run
= 15:01
- I thought I was doing much better on the run. I was expecting a 7:55-8:00 finish. Got right to work on the ball slams. Butterfly felt real good today. The ball slams got real heavy after the 21 pull ups. My lungs were on fire for most of this one. I need to breath better when I butterfly. I dropped most of the time just because I had no wind coming in. I think I was holding my breath for some reason. The last run was rough on the lungs. Arms were real heavy. Pushed the best I could.


6.14.12
Strength
Back Squat - 3-3-3+@70-80-90% [425]
bar(10)-135(10)-185(8)-225(8)-275(5) --- 300 - 340 - 385(6)
- Little stiff today, despite a good mid day mobility session during nap time. Legs were feeling a little dead from the run yesterday and lack of rest still I think. Very pleased with the 6@385 though. 
WOD
5 rounds FT:
 20 Sit Ups
 10 Shoulder to OH (115#)   [all UB]
= 4:43

2:00 REST

5 rounds FT:
  10 Sit Ups [all UB]
  5 Shoulder to OH (115#)   [all UB]
(don't know time because someone turned the friggin clock off on me)
- Decent WOD. I thought about bumping the weight up to 135#, but chose not to because I wanted to make sure I kept moving...fast. I think 135# would have been the right choice in the end. Rounds 1 and 2 of sit ups were at a solid pace. The last 3 rounds got slower and slower, but I did keep moving at least. I felt good still at the end of the WOD, but I wanted to get a little more volume out of it since I missed the beginning of the week. I rested 2:00 and went after it again. I cut the reps in half because the sit ups would have been terribly slow and defeated the purpose of the extra rounds. Looking back I should have went 10 and 10 in the extra rounds or bumped the weight up maybe.

Cash Out
ME DH Pull Ups - 2 x 11-9
Strict T2B - 2 x 12
*alternating sets*

GHRaises - 3 x 8
GHD Hip Extensions - 3 x 12 (25#)

Quick Game of Catch Up

The last two weeks of school have been hectic. Been pretty busy shutting down shop around the school and cleaning things up for the Summer. This is just gonna be a quick run down of what has transpired since my last post...

5.29.12
Strength
Floor Press - no 1RM on this one so I just tinkered with some weight. FPs have been causing some weird elbow twinge/pain so I'll probably be laying off of these from now on.
bar(12)-135(12)-175(10)---225(8)-245(8)-265(5)

DH Pull Ups + ME Kip (in between sets of Floor Press) --- 8+5 - 6+5 - 4+7

Back Squats ---
   bar(10)-135(10)-225(10) --- Banded Squats - 225 + reds (6) - 225 + blues(6) [both were too light]
   Squats w/ hanging KBs --- 3 x 5 @ 225 + 24k bell
-Pretty tight from the Stars and Stripes WOD the day before. Deload week so I was playing with some ideas for the squats. I really like banded squats so I was playing with them a bit, but we just don't have the right equipment to keep the proper tension on the bar to make it worth while. Hopefully, we can get some chains in the gym this Summer.

TGU - 3 x 3 @ 24k


5.31.12
Strength
Push Press - supposed to be deload, but my gym appearance has been sporadic so I went heavier
bar(10)-95(8)-135(5)-155(5) --- 165(5) - 175(5) - 185(5)

WOD
5 rounds of:
   40 DUs (UB, 1 miss per round after that)
   10 Push Press (95#) (all UB)
= 3:59

5:00 REST

2 BONUS rounds
= 11:40
- We did this one a while back, but the movements were in reverse order. I was pumped...I PR'd by :13 seconds. I was a lot calmer with the rope despite the miss each of the last 4 rounds. I was only gonna take a 4:00 minute rest at first, but something happen and I lost track of time. I had planned on doing 3 rounds, but my shoulders were burnt out. I had 6-7 misses on the rope in the second bonus round so I called it.

6.2.12
OWOD
Snatch - 8 x 2 @ 80%
bar progressions - 95(3POS. x 2) - 135(2) - 155(2) - 165(1x1) - 175(x11) ---
80%=185# (1.1 - 1.x - 1.1 - 1.1 - 1.1 - 1.x - 1.1 - 1.1)
- Two misses were out in front. I had several sloppy stand-ups in between the misses, usually on the second rep. Last set of the day felt fantastic...solid pause at the bottom, stable. Good work all together. It took me a while to remember some of the things I changed during my PR night, but once I did everything fell right into the groove.

BTN Sn. Grip PP - 4 x 3 (heaviest possible)
185 - 205 --- 225 - 235 - 245 - 255
- Next time I should start at 245 and ladder up from there.


6.4.12
Andy's Bday WOD
3:00 AMRAP KB swings (24k)   (70)
   3:00 REST
3:00 AMRAP Row for Cals *damper@10 (60)
   3:00 REST
3:00 AMRAP 20m Prowler Push (95#)   (8)
   3:00 REST
3:00 AMRAP Hang Power Cleans (60k)   (28)
= 166
- My wife and I WOD'd with my bro in law tonight for his birthday at his place. It's nice because he has a ton of equipment. It was tough. This WOD put me on my butt when I finished. My traps were sore for a few days afterwards. Always a good to time though WODing with family.


6.5.12
Strength
Back Squat - 5-5-5+@65-75-85%
bar(10)-135(10)-185(10)-225(8) --- 275 - 320 - 365(12)
- Squats felt solid. On the 12th rep my back started to fatigue. I felt like I was in good posture until the end, but I was told otherwise once I put the bar down. My legs felt these for a while to come. Reps felt good though. I was originally shooting for 8ish, but I POC was firing real good and my speed was about the same start to finish.

WOD
4 rounds of:
1:00 AMRAP Power Snatches (75#)   [15-15-15-13]
1:00 AMRAP Box Jumps (24")   [20-20-15-24]
= 137
- I got to class late and was in a rush from the beginning. I had to do the WOD on my own after everyone else finished. I didn't realize this was "Hope" practice til after the 1st round. My original plan was to just go and burn out, but after back squatting...pacing became a better option. I had some goals going in and just tried to stay with them through out.


6.6.12
OWOD
Clean & Jerk - ladder up to a heavy single
bar progressions
135(3)-185(3)-205(2)-225-235-245-255-265(x.1)-275-285
2 x 2 @ 255 (90% of 285)
- My back was pretty fatigued from the start after yesterday's back squat work and my legs were real stiff from the work as well. Felt uncomfortable in my jerk tonight. Right wrist was sliding into place and it was causing some discomfort as weight got heavier. 285 was a good stop tonight. Added some doubles of my heavy single at the end for a bit more volume.

Clean Pulls
4 x 3 @ 315

Gotta Love Competition

Got plenty of energy today! Track meet got canceled due to weather so I'm glad I got to make it in tonight to WOD. Solid group at the gym. Got to WOD with Charlie & CT & Hannah!

Strength
Press - 90% x 4 x 5
bar(10)-95(8)-125(5)-145(5) --- 175 - 175 - 175 - 175 - 175
- Reps felt solid tonight. No need to go to the false grip and really gained some confidence from these sets. Tonight really has me looking forward to a possible PR next week on press. I'm long over due!

WOD
5 rds FT:
 10 Push Press (95#) (all UB)
 40 DUs (UB/UB/UB/3-3 to 4 broken sets to 17-23/19-21)
= 4:12
5:00 REST
*Bonus Rounds*
2 rds FT:
 10 Push Press (95#) (all UB)
 40 DUs (UB/1 miss)
= 1:57
- This WOD was right up my alley. I was trying to stay as far ahead of CT as I could, but didn't even notice Hannah sneak in and beat me by about 15 seconds or so. It was a fairly quick one and I felt really good still at the end of it. So I waited 5:00 and took another stab at 2 more rounds. Gonna try and do this more and more on shorter WODs just to sneak in some extra work under the radar.

Cash Out Competition
L-sits --- 5 x ME UB
= 1:24 (:20, ??????)
T2B --- 3 x ME UB
= 33 (15-13-5)
- Alex decided to join Charlie, CT, and I for a little competition. This made for a fun way to push through some extra mid-line work, that is much needed. I took second behind Alex on the L-sits, who just killed me in the 4th and 5th rounds. I took 3rd by one rep behind Charlie and CT (Alex didn't partake in this one). I just couldn't hold on to the bar anymore. Good times!

12.3 Primer

Finally made it to the DP this week! Woohoo! It sucks getting up this early, but it feels great once you get there and even better once your done! Had a pretty good sized crew going this morning...lots of estrogen! Back is a little tight because I didn't stretch at all yesterday. Gonna work on some mobility later today.

Strength
Weighted DH Pull Ups --- 5 x 5 w/ 35#  (5, 5, 5, 5, 4-1)
Weighted Strict Ring Dips --- 5 x 5 w/ 35# (5, 5, 5, 5, 3-1-1)
- Felt strong this morning. Had some good strong fast pulls out of the bottom. Finally lost it on the last set.

WOD
4:00 AMRAP
 12 Push Press/Jerk @ 115# (UB, UB, UB, 9-3)
 6 T2B (UB, UB, UB, 5-1)
1:00 REST
2:00 AMRAP
 Box Jumps (24") *games standard
= 4 + 30
- Knowing T2B were gonna slow me down, my goal was to stay UB on the Push Press/Jerk. I tried PP and PJ. Both have their pros and cons. The PP I felt wore out my legs a little more and PJ I felt really took a toll on my shoulders as I received the bar and maintained lockout. I had a real nice compact kip the first set of T2B, but couldn't find it on the last 3 sets. Wound up hanging on and doing some double swing thing to get up.
The Box jumps were pretty slow today too. I tried rebounding, but the landing was causing quite a bit of pain in my back. I started stepping down after about 3 or 4 and was fine. No need to aggravate my back a few days before I actually do 12.3.
- Overall, this weight is gonna get heavy quick. With as slow as I'll have to move through the T2B, if I can scrounge out 9 plus rounds in 12.3 I'll be pretty happy.