June 10, 2013

Its a new year I have had a week off after regionals and am ready to start training again.  

Regionals was a great experience I am happy I got a spot to go compete.  It opened my eyes quite a bit and I am ready to get back there next year.  

10th:

4 rds NFT:

VC 150 ft

10 HSPU kipping

50 DU's

+

A. Split Snatch - 1.1.1 x 6; rest 90 sec

EMOM - 10 min

odd - DL - 4 tough TnG

even - wtd dip x 4

+

5 rds-times:

10 PP - 155#/100#

15 american swing heavy

15 burpee BJ's - 24"

(rest 1 min)

May 8, 2013

AM
60 wall ball
60 CTB
60 pistol
60 Snatches sa

Wall balls were not bad went 30 20 10

CTB got tough started with 10 then 5s I am going to have to play with this I died around 50 and 100 more might take a long time to get maybe smaller sets and stay with short rest

Pistols were not nearly as bad as I thought they would be I got into a rhythm and just kept rolling left leg was a little tough just last 2 inches

I used a 70# kb and it sucked deff harder than the 70# db so it was a good push

17:00 CTB were the worst


PM
21, 15, 9
275DL
30" BJ

Tuesday may 7, 2013

Back in Springfield training for the week at the Crossfit Instinct Central perfect place no one around feeling great about training this week

AM
OHS 235# 7min complex 3rep started at 225

Jackie
6:13

Not really feeling it today but excited to be back training and getting the mojo back before regionals

PM

for time:

Run 800 m

15 PC - 135#

15 S2O - 135#

Run 400 m

15 PC - 155#

15 S2O - 155#

Run 200 m

11:48 
Runs not bad
Pc wasn't bad 135# able to go 5s easy
Soh was not bad 135 5s
Pc 155# not to bad s2o was pretty tough had to break it to much

40min Z1 road bike beautiful day really easy spin with a friend 

Tuesday March 12, 2013

AM

Part 1 

30 reps for time:

135# power snatch

rest 15 min

Part 2

for time:

50 reps - 88# kbs

50 reps - burpee over box - 24"

rest 15 min

Part 3

for cals:

2 min AD

PM

Bike 90 min leisure

Part 1 2:00 I was pretty happy with this I went out 8 tng and did really fast singles the rest of the way.  It felt good walked away feeling good.

Part 2 This was nasty the kbs @88# were heavy did 15 10 then 5s and got to the burpee over boxes and had to just grind never took any long breaks just moved as I could.  This took 8:10 longer than I thought it would, I started to pick up burpee pace toward the end. 

Part3 75cals went out hot and tried to hold on

Pm
Biked all over the place nice evening 

Monday March 11, 2013

AM

A. Split Jerk off blocks - build to a max

B. PP TnG x 5 - emom - 8 minutes - 115#

+

3 rds for time:

CJ - 165# x 3

8 burpee over bar

20 DU's

PM

AD 30 min @ Z1 

+

mobility on shoulders

A. The jerk felt really heavy today build to 250 and missed 260 left knee was feeling really weird in the dip drive not to bad just mentally had be thinking about it

B. PP felt fast and good left shoulder was giving me a little problems but not bad

3rnder This didn't feel to bad did all cl and jerks as singles and went fast on the burpees DU all unbroken did this is 3:00.  Used a belt and it messed with my breathing second round just not used to loosening and tightening during the workout glad I had that little experience.

Zone 1 felt great held about 200-220 watts easily and felt energized after.  I did mobility on the shoulders had some left shoulder pain that I really worked on.  

January 24, 2013

Thursday 

24th

mid AM

Winter OPen Wod # 1

(rest 20 min)

5,4,3,2,1

MU's

MEd Ball Cleans - 150#

(rest 20 min)

as many rounds in 6 min:

10 thrusters - 95#

10 CTB chin ups

10 burpees

15 DU's

PM

AD 30 min @ Z1

January 23, 2013

Wednesday 

Rest Day