[Tuesday] 12.31.13 "Self-Performance Test"

Moving forward into the New Year it is good to test yourself and make not just resolutions, but commitments to better yourself. A great way to improve is to know where to start. This is where a "Self-performance test" comes in handy"

Weight: 224.5 lbs
2 Mile: 16:23 (mile 1: 8:03; mile 2: 8:20)
2 min Max Push-ups: 40
2 min Max Sit-ups: 33
2 min Max Burpees: 35
2 min Max DU: 93
2 min Max KBS (#53): 34
2 min Max Pull-ups: 11

Not great, but it's a start. Once I started, 2 minute break between sets.

[Saturday] 12.28.13 -"Team WOD"

AM

Every year I tell myself, "I am going to be healthy and committed during the holidays", but reality is I am human. I love to eat and be merry. Anyways, it is time to gear back up to the new year!

 20 min AMRAP

10 Goblet Squat (#70)
10 BJ (24")
10 HRPU

Only one partner working at one time.

Results: 13 + 14

[Monday] 12.23.13

My right hip has been giving me issues and been trying to nurse it back to health, during the holiday season. It is so hard to eat right and workout like you should at this time.

PM

[A] 12 min EMOM
Even: HPC x 3 (#155)
Odd: 20 sit-ups

[B] 12 min EMOM
Even: DL x 3 (#315)
Odd: 10 burpees

[C] 20 mins AMRAP

250 m row
30 DU

Results: 9 rounds

[Monday] 12.16.13

AM
Strength

[A] Clean and Jerk
2 x 165, 2 x 180, 1 x 195, 1 x 210, 1 x 220

[B] Back Squat
5 x 260, 5 x 280, 5 x 305

PM

"Lactic Acid Test "

15, 12, 9
2 sets

PC  (#115)
Burpee
Rest 10 minutes

R1: 3:44
R2: 4:06

Total Time: 17:50

R1: TnG 15, than 6/6, 9-- burpees were slow
R2: TnG 15, than 6/6, 9-- burpees were slow

Cardio has gotten bad.. Need need to work on this

Refrence: Same Workout

[Saturday] 12.14.13 "Just Running"

Recovery Day: Just a run, slow at that!

Results: 58 minutes

[Friday] 12.13.13

PM

[A] 12 min EMOM

Odd- TnG PC x 5 @ 60% (#155)
Even- 30 DU

[B] WoD
4 RFT:
10 Stiff legged deadlift (#135)
10 BJ (24")
10 Push Press (#135)

Results: 5:57

First 2 sets of PP were unbroken, last two were broken into 5/5. BJ were unbroken, and SLD, might of been down wrong. New to those and didn't feel right.

[Thursday] 12.12.13

AM
[A] Skill Work
6 minutes DU :30/:30r
6 minutes Ring Dips :30/:30r

[B] "Lucky Sevens"-- 7m AMRAP

7 Box Jumps (24")
7 Burpees
7 KBS (#53)

7 Rounds

BJ were fast/unbroken, burpees gave me grief.. Needs work. KBS worked on technique. Trying not to to use as much leg and use more hip. Made these much faster.


PM

GoRuck GRT at Cumberland with Joe Le. (With Ruck #45)

100m bear crawl
50 Flutter Kick (4-count)
1 x Jog around the circuit
50 push ups
60 second plank
100 air squat
4 x 25 set-ups (4 counts) with 30 second plank hold b/w sets
50 m crab walk
50 m lungs
50 m side sets x 5 than switch sides

[Wednesday] 12.10.13

AM

Strength

[A] Clean and Jerk
2 x 160, 2 x 175, 1 x 190, 1 x 205, 1 x 215

[B] Front Squat

5 x 215, 5 x 235, 5 x 255

[C] Deadlift
5 x 290, 5 x 315, 5 x 365

[D] Weighted Pull-ups
3 x 5 with 15 lbs

[Tuesday] 12.10.13

AM

Strength

[A] Snatch

2 x 130, 2 x 145, 1 x 155, 1 x 170, 1 x 175

[B] OHS
5 x 135, 5 x 145, 5 x 160

[C] Establish 1 rep max GCBP
135 x 5, 185 x 3, 225 x 3, 225 x 3

Didn't have a spot to go higher, so did two sets where I felt comfortable at

[D] Core
100 Sit-up
5:13

[E] Air Dyne
30 minutes @ average rpm 58

[Monday] 12.9.13 "Grace"

AM

Strength

[A] Clean and Jerk

2 x 160, 2 x 175, 1 x 190, 1 x 205, 1 x 215

[B] Back Squat

5 x 250, 5 x 270, 5 x 295

[C] "Grace"
30 reps for time
Clean and Jerk (#135)

Results: 2:43

TnG the first 11, then singles. First, time doing this WoD. Super fun, cannot wait to do it again!

[Saturday] Ruck at Percy Warner

Completed the white and red trail with 45 lbs Ruck!

[Friday] 12.6.13

AM

Strength

[A] Clean and Jerk

2 x 155, 2 x 170, 1 x 185, 1 x 200, 1 x 210

[B] Strict Press
5 x 135, 5 x 145, 3 x 155

Could not get the last two reps on set 3. Need to bring feet closer in, to produce more torque.

[C] Back Squat

5 x 240, 5 x 160, 5 x 285

PM

[A] Build to a max in 12 minutes

Segment snatch pause 2 seconds @ mid thigh and then snatch

115, 125, 135, 145, 155, 165

Need to work on my pulls and finishing. Bending arms to early
[B] 6 minute EMOM

PS TnG  x 5 (#115)

[C] For Time

15, 12, 9
OHS (#115)
Burpee

Results: 3:59

[Wednesday] 12.4.13

AM

Strength

[A] Clean and Jerk
2 x 155
2 x 170
1 x 185
1 x 200
1 x 210

[B] Front Squat
5 x 205
5 x 225
5 x 245

[C] Deadilft
5 x 280
3 x 310
1 x 335

[D] Weight Pull-ups
5 x #15
5 x #15
5 x #15

PM

[A]
PC x 1, PP x 1 , Split Jerk x 2
Rest 90 secs
5 sets build per set

135, 155, 165, 175, 185

[B]
4 sets-- Must be within 1 minute to continue

Run 200m
15 WB (#20)
15 Pull-ups
50 DU
15 KBS (#53)
Rest 4 minutes between sets

Results: 6:00 minutes per set

Pull-ups took 2:30, by far the hardest, longest thing for me. DU started rough, but set 3 I strung 50 together. Changed grip and handled it. Need to practice more with that grip. Super excited!

[Tuesday] 12.3.13

AM

Strength

[A] Snatch
2 x 125
2 x 140
1 x 150
1 x 165
1 x 170

[B] OHS
5 x 130
5 x 140
5 x 155

Pretty sore today. I believe the AD cardio workout pounded me into the ground. Glutes are super sore, might of been the reverse lunges. Either way, rough morning.

[Monday] 12.2.13

It feels good to be back home, in the comfort of my bed. The road was lonely, and the food was horrible for me. Glad to be back in the swing of things.

AM

Strength

[A] Clean and Jerk
2 x 155
2 x 170
1 x 185
1 x 200
1 x 210

[B] Back Squat
5 x 240
5 x 260
5 x 285

[C] Wod
3 Sets

40 sit-ups
20 Front rack reverse lungs (#115)
10 Push press (#115)
Rest 3 mins

Results: 20:22

[D] Build to a tough single hang clean
3 x 115
3 x 135
2 x 155
1 x 185
195

Horrible pulls, I feel like I have no strength when doing high pulls... Why?


PM

5 min AD  (get @ least 75 cal)
5 Ring push-ups
1 TGU (#35)

x4 ( 20mins of AD)