December 13, 2012

5am in my garage

Strength: Deadlift 5x5...
115, 135, 135, 155, 185 (4 reps), 185 (2 reps)

6pm at Kryptonite

Strength/skill: Box back squat
- realllyyyy work on wide legs, keeping shins vertical, and engaging hip flexors. This will help explode from the bottom. Worked up to a set of 95lbx5 reps

WOD: 15min AMRAP
- 8 ring dips
- 10 box jumps
- 12 BB OH WL

Weight/Specs: purple band, 20", 60lb
Result: 5 8/10/11
Notes: LOVE! Worked on ring dips- keep palms towards stomach... The overhead walking lunges were awesome. I really really really liked them. Holy whole body!

December 11, 2012

6am at home

Strength: Back squat 5x5
75, 95, 95, 115, 115

6pm at FiveStar :)

Strength: Back squat
7x2- 135lb

WOD: 4rft
- 15 front squat
- 10 pull ups
- 5 HSPU

Weight/Specs: 97lb, 10lb plate+mat
Result: 11:22
Notes: No repped the crap outta HSPU b/c feet not against wall. Booooo.

December 10, 2012

6am, my house

Strength: Power clean, 5x5
65, 75, 75, 95, 95
GET MY ELBOWS FASTER!!!

WOD: 15 min AMRAP
ODDS- Left
EVENS- Right
- 2 Turkish get ups
- 8 floor press
- 10 walking lunge

Weight: 30lb KB first two rounds, 25lb DB rest
Result: 10 2/8/5
Notes: floor presses were by far the toughest, and why I dropped my weight. TGUs were fine and walking lunge was a breeze. Doing floor press after TGU was not super smart...

December 7, 2012

4pm at Krypto!

Strength: Weighted push ups, 5x5x5x5
10, 10, 15, 20

WOD: 3RFT
- 15 alternating KB snatches
- 15 walking lunge with KB in front rack position

Weight: 35lb
Result: 5:05
Notes: Whoa legs! But 35lb snatches going up like nothing! Yeaaa buddy.

December 5, 2012

6pm at NRaged

WOD: "Sandy"
3RFT
- 15 OHS
- 45 straight leg sit ups
- 15 pull ups
- 45 double unders
- 15 T2B
- 45 HR push ups

Weight/Specs: 65lb, 30 push ups (1/2 from knees)
Result: 31:54
Notes: HOLY CORE! Not real happy with my time, especially since I modified. But my shoulders just aren't having push ups. I would rather do 30 decent ones and keep up the time, than struggle to get through 45 and look balls ugly. I started to figure out kip before class but the OHS killed my shoulders to be able to string. Progress, though! Doubles were great 2nd round... If someone had been next to me... next time :)

December 3, 2012

6pm Class

Strength: Snatch 1RM
65x3, 75x3, 85x2, 95x1

WOD: Old McDonald
- 200m farmer carry
-----
5FT
- 8 front squat
- 30 mountain climbers
- 12 med ball sit up toss
-----
- 200m farmer carry

Weight: 30lb, 85lb, 15lb
Result: 12:12
Notes: Yea buddy! I really liked this. Mountain climbers were rough b/c shoulders. Did all front squats and med ball sit ups unbroken. Last round of farmer carry I was basically running at the end. Yeaaaa buddy.

December 1, 2012

9:30 at FiveStar!!!

Strength: Clean and jerk 1rm
75, 105, 115, 125

WOD: 4RFT
- 400m run
- 15 KBS
- 15 Pull ups

Weight: 35lb
Result: 16:13
Notes: Pull ups killed my time :( And my run killed my time. I felt super slow. Did all KBS unbroken. First round pull ups were unbroken, second 9-6, third 6-4-3-2, last 4-6-8-9-10-11-12-13-14-15. Bugger. Grip strength gone. And they were choppy.

BUTTTTT, all my friends were there, which was awesome. I miss it there SO FRIGGIN MUCH! Felt accomplished at the end. It's been a long time since I felt that way.