3/20/2012

warmed up with heavy squats & chains got up to 295#+ 88#'s of chains, I stopped there as Moses went on to about 375 + Chains...

then we hit a good wod
3 rounds for time
-500m row
-20 ghd situps
-2x 20ft rope climbs

I got 10 minutes and 19 seconds.

Then I did 10-1 HSPU and Kipping C2B pull ups to work on the efficiency of my gymnastic movements...
I got 10:45

Good day today, going to rest tomorrow and do the open wod thursday afternoon. then again on sunday

3-19-2012

WOD 1
15 rep OHS -185#
snatched the first rep and didnt wear my weightlifting shoes.

then:
5 rounds for time
-11 TGU
-400 m run
my score was 21:05

Worked out with the 4 pm class:
Back Squat

1-1-1-1-1 ( 315, 365 ,375pr ,385pr ,390f )

then,

AMRAP 12 minutes:

5 pull-ups

10 push-ups

15 squats
My score 15 rounds +6 reps
did first 10 or so rounds with strict pull ups and when I started to fail I did butterfly c2b pull ups.
Push ups crushed me as they always do on high rep PU wods

Pumped about my 20# pr on back squat!

March 13 pure badassness

Monday: 

"JT"

21-15-9

hspu,ring dip, push up

I got just over 11 minutes.

Then class wod:

AMRAP 20 min

-10 pull ups

-8 dead lifts

-6 push press

 I got 15 rounds and some change.

Wrecked from yesterdays workout's we did 

5 rounds with a 115# bar

4 power snatches

8 back squats

12 lunge steps

then max pwr snatch and snatch

pwr:225

full:255

missed a few before I finally stuck it 

felt good with 255, especially with my shoulders as tired as they are. 

some pictures of Karina at the 4pm class.

lookin badass the WSBB shirt I bought her.

First time for her doing rope climbs in a wod today.

And she does all 9! Thats my woman! haha! 

open wod 12.3

18 min AMRAP
-15 box jumps at 24"
-12 push press 115#
- 9 Toes to bar

My score: 11 rounds + 17 reps

Only did this workout once, I was happy with the result because my diet was poor all week.
The wod I did Wednesday wrecked my calves so I decided not to workout till Sunday, I feel like it was a good plan because I was able to sustain a high intensity throughout the entire wod.

March 7

20 min AMRAP
-18 box jumps
-15 Toe 2 bar
-12 pull ups

Score 9 rounds+18box jumps+4 toe2bar

I am very sore from the past couple days, my upper body has taken quite a beating. Going to rest Thursday and Friday, depending how I feel Saturday I may take that day off as well. happy I did this wod, I feel good about my score. The Next Open wod is going to be great for me. box jumps, toe 2 bars and push press are all good for me.  

March 5-6

Karinas knee

Started this week off the right way doing heavy squats... I love squatting when I feel fresh. I get the intensity so much higher. I had 265# of weight on the bar plus 80#'s of chain. I did 5 sets of 3 reps and felt strong on all 5 sets. I will add 10 lbs next monday and do the same 5 sets of 3 reps with 80# of chain.

After that I did a workout with the 12 pm class. 5x3 bench press.
then 21-15-9 power clean and grasshopper R+L=1 rep

on the bench I felt strong all the way through but was freaked out when I saw Bobby tear a ligament in his peck. So I stopped after a 3 rep of 270. I havent benched in a long time and thought it was probably best that I didnt try for anything over that, i'm confident I could bench well into the 3's but didnt want to risk injury.

On the metcon it was a quick burner, I should have gone faster in hindsight. I didnt need t break up the power cleans but I did so anyways. Also the grasshoppers could have been faster...  Good workout either way.
4:20

Next I did a workout with a prowler,

10m push loaded with 4 45's
10-8-6-4-2 kb swings 1.5p
10m push
10-8-6-4-2 C2B
I was really slow at around 6 minutes my transition from kb to prowler was pathetic.
prowlers are gay.

Today I did the class wod with Danny before the 4pm class started.

wod: 10 muscle ups, 100 push press with 75# and 1k run. I finished at 8:43

REST tomorrow and Moses just texted me talking about doing 2 good wods on thursday. I will post again either then or the following day