6/15/17

I’ll start today by saying that I only slept 4 hours the night before after a red eye flight from San Fran. I knew today was going to be rough in the gym and boy was I right!

Warm Up

30 Doubles 20 Singles 10 Doubles (unbroken)
10 Passthrough
9 Reverse Burpee
8 Pull Up
7 Goblet Stretch
5 Wall Walk
4 Ring Muscle Up
5 Dumbbell Thruster

Met Con

15-12-9

DB Thruster (50/35)
Ring Muscle-up

I did 5 ring muscle-ups then scaled to C2B and ring dip. I just felt smoked today and completely out of energy.

Time: 15:15

5/31/17

Warm Up

3 mins Double Under
3 mins Pistol practice
Shoulder Circuit
7 Strict Pull Up
7 KB Swing (Fast)
10 Jump Lunge
7 Kipping Pull Up

Met Con

For time:
50 Wall ball shots, 20/14#
50 Chest to bar pull-ups
50 One-legged squats, alternating
50 Dumbbell snatch (50/35#)

Jeremey: 17:52 Rx
Charlotte: 20:18 (10 C2B, 40 Pull-ups)

This one was going really well until I got to the pistols. I started with 50 WBs unbroken. Then, I did 10 C2B to start then moved to sets of 5 with 3-5 seconds between sets. The pistols really got me. I didn’t warm up enough so I fell down on the first few before finding a groove. Need to work on those more!

On the plus side, I wore my new lifters for the first time (picked up a pair of Adidas AdiPower), and they were awesome. Pistols in lifters are far easier than in my Nanos.

4/14/17

Warm Up
200M Run
250M Row
10 Lunges
5 Strict Pull Up
10 Lunges
10 KB Swing
10 Goblet Squat
7 Kipping Pull Up

Mobility
– Banded Lat Pull
– Ankle Distraction

Met Con
3 Rounds For Reps Of:

1 Min Back Squat (135/95#)
* 1 Min rest
1 Min Chest 2 Bar Pull Up
* 1 Min rest
1 Min Power Clean (135/95#)
* 1 Min rest

Jeremey – 145 Rx
Char – 116 Rx

The power cleans really got me. I was getting roughly 20-25 reps on the back squat, 15 reps on the chest to bar, and 10 on the power clean each round.

3/10/17

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65#
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95#

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/125#

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155#

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175#

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185#

*If all reps are completed, time cap extends by 4 minutes.

Jeremey – 43 reps (5:13 split)
Charlotte – 106 reps (s) (10:04 split)

1/13/17

Warm Up

500M Row
Shoulder Circuit
10 Passthrough
5 Strict Pull Up
8 Wall Ball
5 Kipping Pull Up
8 KB Swing
5 Chest 2 Bar Pull Up

Mobility

– Couch Stretch

Met Con

6 Rounds Of:
9 Wall Ball (30/20#)
10 KB Swing (72/53#)
11 C2B Pull Up

Jeremey: 14:11 RX
Charlotte: 16:11 (Jumping C2B)

Tried to do most of the wall balls unbroken. The darn 30# though just comes off the wall weird. I ended up doing 3/6 sets unbroken and the others in two sets. Did 6/5 for all the sets of chest to bars. Unbroken on the swings.

8/2/16

Warm-up

2 Rounds:

30 Double Unders
5 Pull-ups
10 Diamond Push-ups
16 Lunges

Mobility

2 min ES:

  • 1st Rib Stretch

WOD

30 min AMRAP:

800m Run
10 C2B Pull-ups
10 HSPU
10 Pull-ups
10 Ring Dips

Result: 2+15

I went RX’d with the HSPU today meaning I had the Abmat down and a 35# plate on each side (I’ve gone without the plates previously). They really gave me trouble. I got through 4+3+3 on the first set then 3+2+1+1+1+1+1 on the second set and 1’s for what I could get done in the 3rd set. Everything else was cake. I did regular kipping on the C2B’s unbroken each round and did butterfly on the pull-ups. Broke the ring dips up 5+5 each round to not burn out my triceps for the HSPUs. Really need to work on those!

6/24/16

Warm-up

500m Row
10 Goblet Stretch
10 Passthroughs
10 Kips
10 Front Squats (Bar)
10 Press (Bar)
10 Pull Ups
10 Thrusters (Bar)

Mobility

Partner Front Rack

WOD

Everyday Warrior Workout #4 w/ James

20:00 Time Cap

Partner 1 Completes:

9-28-14
Thrusters @ 95#
Pull Ups

THEN

Partner 2 Completes:

5-20-12
Thrusters @ 95#
Chest To Bar Pull Ups

THEN

As a team complete:

60 Clean and Jerks @ 135#

Result: 20:27 meaning we did 33 of the 60 C&J before time.

I did the second set of Thrusters and C2B pull-ups. I started roughly 8:30-9:00 in and finished my sets around 13:30-14:30 so it took me roughly 5:30 or so.

My main goal was to do the Thrusters unbroken but I fell a bit short. I ended up going 5, 17+3, 6+6. Still when I put the bar down, it was 5-10 seconds and then right back up so not long breaks. I felt really relaxed even during the 17 breathing at the top and bottom. Unbroken Fran coming soon! For the C2B’s, I knew I would break those up. Ended up doing 5, 5+5+5+5, 4+4+2+2.

Once I got off the bar, James hopped right into action with the C&J. We mainly traded off 3 for him then 1 for me because I was a bit gassed. He definitely carried through the C&Js.

Fun time! First time also trying out the Rogue wrist straps which were helpful.

Accessory

5×2 Back Squat @ 225# for fun