Not a “Broomstick Mile”

For time:
25 Back Squats - 65# / 45#
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
25 jump shrugs
25 drop squats
25 hang squat cleans
400m Run
25 Heaving snatch balance
25 Snatch Balance
25 Squat Snatches
400m Run

31:27ish

This was a rough one.  Although I do enjoy the workouts that go over 15/20 minutes.  My Endurance through this period is pretty good.  I need to work on completing the rep counts without breaking the sets though.  I felt my for was good throughout all lifts, on my toes a bit too much deep in the squat.  Need to keep workin those ankles loose.  If I hadn’t done an extra 21 Heaving Snatch Balances, or maybe I should say if I would have done a full squat on each one (not paying attention) but Becca “Thankfully” caught me and sent me right back to 0.  My runs were pretty solid. 

I also did my 1min 50 sec of handstand in 4 sets.  Felt pretty good, Shoulders still start to give 30 sec or so into a stand.

AMRAP 25

250M ROW
15 THRUSTERS 45
10 PULLUPS

WITH A PARTNER

Steve and I partnered for this workout.  We ended up with 12 2/3 rds.  I feel that if I would have not broken my thrusters we could have gotten 13 rds.  Steve had 8 pullups left when time ran out.  My quads were roasted from the rowing.  Pullups were def the part that was the easiest.  I had a few sets of Butterflies they felt pretty good, Steve finally got his kip down (congrats man). 

I had to catch up on my inversion challenge. 

1.30 + 1.40 = 3.10

It took me about 5 or 6 sets but I got there.  I need to work a bit on keeping my hands closer to the wall.  Overall I do feel an improvement already.  I just need to stick with this all the way through break.  That is gonna be tough.

Today is my Rest Day!

Yes Jennifer, no athletic endeavors on this fine day.  haha

150 Push Ups for time
- Each time you stop and rest w/your chest to the ground, run 40 m
- Resting in plank position is OK, but NOT down dog.

Score = Time & # of sprints completed

This was hard.  I did 10 pu for 6 sets, then from there it was mostly 5’s and 7’s with maybe one nine.  I finished in 20 sets. 

I got my Inversion Challenge for 1:20.

2 Rounds of:
2 Minutes Max Burpees
30 Second Rest
2 Minutes Max Push Press (75/55)
30 Second Rest
2 Minutes Max Box Jump (24/20)
30 Second Rest

This Workout was harder than I thought it would be.  Burpees I tried to keep a solid pace. 35/25 Second set was terrible.  Push Press was light 51/57, this was easy.  Box Jumps were ok, I need to work on bounding. 39/37 (totally ate shit on the second set, thanx Yoon and Kil Tae for helping me up) 

Total
60 Burpees
108 PP
76 Box Jumps

I did 1min 10 sec handstand against the wall 30 sec first, 40 sec a few hours later, shoulders were toast.

2 muscle ups as well after the workout. Thanks again Logan!!(Great Coaching)
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12/16 Wednesday

Deadlift 5-3-1+
Wendler Cycle 3, Week 3
(75%, 85%, 95% of 1RM)
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Cookie:
6 Rounds for time:
12 Wall Ball (20/14)
100 Single Unders

Wendler went well.

285 X 5
325 X 3
365 X10

Felt pretty good.

Cookie: 7:34
Not bad, all wallballs unbroken, single unders fast but room for improvement.

I DID MY FIRST MUSCLEUP TODAY,  EFF YES!!!!  (and 2 more)(with some Serious coaching from Logan-Thanks buddy)

10-9-8-7-6-5-4-3-2-1
Squat Snatch (95/65)
Dead Hang Pull Ups
Pistols

19:52

I knew that I could not do a freestanding Pistol, so I scaled this to a 12in box, a red and yellow plate.  I need to work on depth here (ankle and hamstring flexibility) and strength through the range of motion.  Put this on the list, it is getting long haha.  The squat snatches I did at 75lbs.  I feel that I improved my form a lot through the workout.  No pause after the first pull, remember to shrug, and pull into the bottom.  Overall a pretty decent workout, a bit slow on the pullups, do to pullups and knees to elbows yesterday. 

I felt pretty good after the WOD, so this afternoon, I decided to work on Thrusters and Double Unders.

4x25 45lb thrusters, about a minute rest between sets

500 Double Unders

about 15 Min. 

30 min stretch

Complete as many rounds as possible in 12 minutes of:

6 Hang Power Clean (135/95)
9 Handstand Push Ups
15 Double Unders

I had never done Handstand pushups, before today.  I did 3 2/3 rds.  I thought this was great, I am much more comfortable doing Handstand Pushups, I just need to work on the kip, and staying up on the wall for more than one rep.  I may have gotten this once today.  I was pretty happy with the workout.  The Cleans and Double unders were easy, 3/4 of the time or more were on HSPU.

After the workout some of us tackled Andy’s Bday workout.

12 Burpees
13 Pullups
66 Squats
44 Knees to Elbows

5:23

After this I did some Front Squats with 95lb in order to become more comfortable with the Flexibility.
1x5
2x10

Then I did OH Squats just with the bar.

3x10

Today I woke up pissed, because I had a few too many beers last night, and had a bomb of a headache.  I couldn’t go to class.  This is a major change of pace for me.  I decided that I really want to start hittin every day, like it is a competition.  I want to get in the best shape I have been in ever.  I got in a 4miler today, surprisingly my legs felt great.  I was thinkin that they would be sluggish and heavy for sure.  This turned out to be a bit of a forced day off.  I think I may have needed it a bit.  Off to the races tommorow.

today was the Fran Finals, I had to wait at my house all day for the Fios guy, he finally came a 2.  I decided to get in a Met Con workout.

10-20-30-40-50

Double Unders
24kg KB swings
20lb Wall balls

27:56

Double Unders were pretty good, only broke on the 50 set.  KB were pretty rough, and so were Wall Balls.  Overall a great workout.  Funny looks doing this in a Parking Lot by the Beach.  HAHA

I have missed logging a few workouts due to computer issues.  This is my attempt to remember the majority of the ones that I missed.  I will start with Yesterday.

Friday 12/10

Squat Clean

5-3-1-1-1-1

I was not too familiar with the exact mechanics of this movement to start.  Michael and Mtano both helped to get me to where I atleast felt like I was doing it correct enough to call it a Squat clean.  I started out with the bar,  then went to 65 for maybe 10 reps.
 
95x5
115x5
135x3
155x1
165x1
185x1
205x2

I stopped there due to time, and when I got to 205, I noticed that I was not able to maintain my midline, me back started to curl coming out of the bottom of the squat.  I need to work on my Front squat with in the 155-185 range. 

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Thursday 12/9

“Chest to Bar Helen”

3 rounds for time of
400m Run
21 Kettlebell swings (24/16)
12 Chest-to-bar pull-ups

I felt pretty good with this workout.  My time was 10:34.  I felt ok on the runs, my pace could be a bit stronger on the second and third, although I don’t feel that this is where you make time.  I did all of the the KB swings unbroken.  My Pullup sets were all broken.  I need a bit of work on getting into the double digits consistently with chest to bar, I feel that this would help my MuscleUp.

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Wednesday 12/8

Complete as many rounds as possible in 20 minutes of:
30 Sec Handstand Hold
30 Sec Squat Hold
30 Sec L-Sit Hold
30 Sec Flexed Arm Hang

Haha got my pic on the Mainsite today, need to get a new undershirt, pitted that bad boy out.  I did not think that this workout would be too bad.  It was brutal.  I need a lot of work on my Lsit, I was a bit surprised at how i did with the handstands though.  They are coming along. 

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Tuesday 12/7

Wendler Deadlift
Cycle 3, Week 2
(70%, 80%, 90% of 1RM)
3-3-3+

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3 rounds for time of:
21 OH Walking Lunges (45 plate/25 plate)
12 Ring Dips / Dips

The Deadlift today were pretty good, I feel that my 1rm is probably somewhere in the park of 450, but I am using 425 for the Wendler cycle because I actually have lifted it.  I am excited to see when we go for our 1RM. 

270x3
305x3
345x10

Rx 5:56
The ring dips were tough for me.  I need some work here for sure.  I had to break up the lunges as well.  OH is an area that I need to put extra work in over the next month. 

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Monday 12/6

“Luce”

3 rounds for time of:
1,000m Run
10 Muscle Ups
100 Squats
- Optional: Wear a 20# weight vest

I liked this workout, except for the fact that I had to scale my Muscle Ups from my knees on the the floor.  Pulling my hands through in front is a big struggle.  I just need to start putting in regular work on these.  I would like to have a muscle up by Jan 30.  The runs were like jello legs. I was not too happy with my stamina on the squats, I feel that I should have better endurance through those.  I broke up the sets too much.

32:56

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Friday 12/3

6 rounds for time of:
400m run
12x115 push press
12x24in box jumps
12x115 SDHP

24:49

This was Seibolts workout concoction that he sent to me.  His time was somewhere in the slow 28s haha. It was a great one.  Burch was helpin me with my form on the SDHP, need to drop that butt a bit more and use my hips.  I have a real tendency to use my arms on all these movements that start from the ground.  I need to work on not bending my arms until my hips are fully extended. I stepped down off the box on all of the box jumps, could have dropped maybe 30 secs if I bounded all of them.  I was happy with this effort though.

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Thursday 12/2

AMRAP 20
2, 4, 6, 8, ……of:
Pull Ups
Push Ups
Sit Ups
Squats

Score is highest round completed

20rds + 6 Pullups

This was a good workout.  I was right next to Zach which was a huge help, cause he is a damn monster.  I was fighting some tears on my hands near the end so the pullups were draggin ass.  I need to make sure to dremel these bad boys more often.  I have been using a Pumice stone and that has been helpin a ton. Pushups as always became brutal.

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Wednesday 12/1

21-15-9-15-21 Rep Rounds for time of:
Knees to Elbows
Jumping Lunges (2-count)
V-Ups (x2)

18:02

This was a good workout.  In the warmup we did Shoulder press x3.  I put up 155.  I push pressed 165 2 out of the 3.  I was happy with this.  I would like to be pressing 185 or more.

For Time
400m Run
5 Clean and Jerk (185/115)
500m Row
5 Clean and Jerk (185/115)
120 Double Unders
5 Clean and Jerk (185/115)

17:59

I wasn’t positive on weight today.  Was able to manage 185, I knew it wouldn’t be to fast though, just figured the work with the weight would do me some good.  Front squats are def not one of my strong points, so hitting the bottom of a clean is not the smoothest, I need to put in some working sets here over the next few weeks. Wrists were a bit sore.  Run was fine, Row was a little tough, Dbl Unders are getting better, about 10 at a time.  Biggest Hindrence was shoulder flexibility at bottom of clean, hard to force elbows up.  Need to work on this Daily.  Def a limiting factor in more skilled workouts.

Didn’t run my mileage today outside of class, got the keys to my new apt, and it rocks.  I will catch up on those damn miles later, still at 19/100.

I have a goal of logging 100 miles ran by Dec 22nd.  The day I fly home to KC.  Today I ran 3 miles outside of class.  I decided not to count the miles in warmups or in the WODs.  Today I am at 19/100.

Today we did Wendler DL cycle 3/wk 1.
I have used 425 as my max, because that is what it was about 1.5 yrs ago.  I don’t think it has moved too much in either direction.  Maybe a tad up.  I have not been too keen in maxing since then. 

5 reps x

65%-250
75%-285
85%-325x11

This felt pretty good, back was a bit stiff from yesterdays WOD, form is getting a bit better, need to drop the butt a bit more.

WOD

5 Rds for time

115lb Front Squat x 5
115lb Push Press x 5

3:29

And Tomas volunteered us to do 2min of Burpees.  I got a whole 29.  I was toast.