January

This months programming from OPEX

1/31/2015

Starting to like doing OPEX followed by the Saturday WOD at my box

Strength
3, 2, 2, 1, 1, 1 – power snatch

WOD 1
AMRAP10 of
30 snatch (75)
30 snatch (135)
30 snatch (165)

WOD 2
No breaks…
3 rounds of 200m run and 15 wall ball
2 rounds of 400m run and 30 box jumps
1 mile run and 100 air squats

Results: 135, 145, 155, 165, 170-F, 170-F. 63 reps for WOD 1 including 4 misses at 165. 29:xx in the 2nd WOD. I didn’t want to do that one, really, really didn’t….figured that is WHY I SHOULD DO IT. It sucked, running and box jumps are two of my least favorite, so it was good to do it.
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1/30/2015

For my birthday I programmed a WOD for the gym today….and had to take part
Warmup
Class warmup with high knees, butt kicks, and other movements to get the blood flowing.

Strength
Take 20 min to find 1RM weighted pullup and ring dip

WOD
Isabel (30 snatch @135) and Grace (30 G2O @135)…with 4 burpees EMOM (starting with 4 burpees)

Results: 90# pullup, 100# dip and WOD in 9:49 (that hurt)
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1/29/2015

Rest Day.
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1/28/2015

Skipped OPEX in favor of working with the class
Warmup
2 rounds of
1 min squat hold, 1 min hollow hold, 1 min superman hold, 1 min chin over bar hold

EMOM
EMOM12
Even: 6 thrusters
Odd: 6 burpee tuck jumps

WOD
5 rounds
3 muscle up
20 slam balls (20)

Results: Started the emom using 135 for thrusters and did that for 3 rounds, then jumped to 155 for 2 rounds and finished with 175 for the final round. 12:05 on the WOD. Actually linked 3 muscle-ups together, twice.
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1/27/2015

Warmup
Took my time loosening up this morning since there wasn’t much volume programmed – lots’o’stuff

Strength
Take 10 min to find 1RM power clean
Then
AMRAP4 at 90% of your max for the day

WOD
5 rounds – all out of
8 G2O (95)
35 double unders
4 min cap

Results: PR’d my PC at 240, then did 16 reps at 215 with 1 miss. Only 3 rounds + 3 reps in the WOD within the 4 minutes. Pretty sure my cold has turned into a sinus infection so breathing still isn’t easy.
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1/26/2015

Rest Day
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1/24/2015

Warmup
PVC squats with my 3 year old daughter, then she showed me her version of a clean with PVC, so we did some of those. Finally, she did some push press work, I think, so we did some of those. Lastly, she wanted to squat some more, so we did. Then I got out a bar and slowly loaded it to what I wanted to start with, doing 10 reps at lighter weights.

Strength
5×2 back squat – rest 2 min between
Then
3×2 hang snatch – rest 2 min betweenn

WOD
Open WOD 11.4
AMRAP10: 60 bar facing burpees, 30 OHS (120), 10 muscle up

Results: BS went 235, 255, 265, 275 and 285 with no fails. Hang snatch went 135, 155×1 and 155-F (shoulders were super tight today, which also got me on the OHS in the WOD). I got 90 reps in the WOD and had about 10 seconds to get a MU – it didn’t happen. Still feeling congested so a lot of coughing during the burpees. I think I completed the burpees at like 5:40 or so – a lot slower than if I wasn’t trying to cough up a lung.
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1/24/2015

Warmup
Still far from 100%. Lungs burn easy. Did some PVC work, then spent some time on the rig with bands for some stretching to loosen up. Followed up by a few hang squat cleans with bar and then with 95#

Skill
EMOM10: 3 hang squat cleans, TnG

WOD 1
AMRAP5: 10 G2O (135), 10 (155), 10 (185), 10 (205)

WOD 2
3 rounds of 500m row, 75 DU

WOD 3
3 hang power cleans (155)
3 front squat (155)
3 jerk (155)
2 HPC (185)
2 FS
2 Jerk
1 HPC (205)
1 FS
1 Jerk
Rest 5 min and repeat

Results: Used 95# for 5 rounds of EMOM, then 135 for final 5 rounds. Scored 31 reps in the AMRAP (1 better than last time, lungs were burning). Did time the row/DU, just did it and didn’t push too hard since I am sick. Stuck around to play after class. I finished the 1st round of the descending ladder in like 1:45, then I went 165, 195, 215, then decided it felt good so I went for a max in that sequence and got 235 and failed at 240.
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1/23/2015

Warmup
Not much at all. Not feeling well…hoping to sweat out this cold. Stuffed up and a slightly sore throat. I was wheezing during the workout..

WOD
3 rounds at 80, 90 and 100% efforts
500m row
15 burpees
15 C2B
15 G2O (135)
85 DU
Rest 4 min

Results: Used the first round as a warmup, basically and completed it in 9:55. Second round 9:05 and final round in 8:39. This eating clean thing works. I did the same WOD on December 10th when I wasn’t eating as good, but I wasn’t sick and scored 9:06, 8:35 and 9:33 that day. Although I didn’t do C2B today, I did chin over as my body wasn’t feeling the pulling. Still, sick and almost scored better today – eat clean for the win.
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1/22/2015

Rest Day
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1/21/2015

Warmup
Skipped OPEX today to WOD with the class
Warmup was 2 rounds of 20 floor bench press (I used 135), 20 hollow rocks, 20 squats

Skill
3 rounds of 6 power snatch and 3 squat snatch
I used 95 for the first round of 6/3 and then 135 for the remaining 2 rounds

WOD
AMRAP15 – escalating ladder of
2 burpees, 2 HSPU, 2 G2O (135)
4 burpees, 4 HSPU, 4 G2O
6, 6, 6, etc for 15 min

Strength
5×5 CGBP

Results: Scored 131 on the AMRAP – feeling a bit sick today – kids are bringing home germs! For bench I went 185, 235, 255, 265 and 275×3
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1/20/2015

Warmup
About 3 min on bike with intervals at fairly high pace, then PVC work (pass throughs, high hang snatch, snatch balance and OHS)

Strength
Starting at 60% of 1RM complete 1 snatch every 60-90 seconds adding 10# after each successful lift. Once you fail twice you are done.
Then
Take 10 min to find RM back squat

Skill
Muscle up practice

WOD
10 rounds of
10 wall ball
6 C2B
25 DU
Rest 1 min

Results: PR’d my snatch! Started at 115, 125, 135, 145, 155, 165, 175 and then I dropped to 5# increments, 180, 185 (ties PR, felt great!), 190 (PR!) and then failed 195 twice. But I was UNDER THE BAR both fails. So freaking close to 200 pounds I can smell it….or maybe that was my knee sleeves? BS went 195, 245, 265 and 285 then ran out of time. I completed 12 muscle ups in about 8 minutes or so. By far the most MU in one session for me, love doing them now that I can do them! Times for WOD were: :53, 1:04 (2 miss), :58 (1 miss), 1:03 (2 miss), :53, :56 (1 miss), :55, :51, :51, :50. A solid 3 or 4 seconds faster, on average, then the last time I did this WOD. It was a great day in the gym.
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1/19/2015

Warmup
Sort of slowly warmed up while coaching 5am

WOD 1
Between 5 and 6am:
All out: 30 thrusters (75) and 500m row
Results: 2:42 and that hurt

WOD 2
With the 6am
Find 1RM strict press
Results: 210 – 5# PR

WOD 3
After 6am
“Elizabeth” – 21, 15, 9 of cleans (135) and ring dips
Results: 4:10, a PR of nearly 60 seconds

WOD 4
On the way home, stopped at local middle school to…
Run 1 mile
Results: 8:25, 20 second PR. First time doing this in about 19 months
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1/18/2015

Rest Day
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1/17/2015

Warmup
10 air squats, 10 @45#, 10 @95#, 10 @145

Strength/skill

EMOM12: 3 back squat @60% + chains

WOD
20 back squat (225)
40 T2B
60 KBS (70)

Other
20 min easy pace on bike
Then with class in teams of 4:
Each person completes 500m row, 40 pushups, 40 tuck jumps, 15 G2O (135)
Then, with same teams:
100 KBS (55)
20 TGU (55)
100 power snatch (75)
20 back squat (135) – each

Results: Used 165 for EMOM and finished the WOD in 10:36 using Russian swings – my T2B kip/rhythm was not with me today and I did Russian KBS to save my shoulders a bit. Had fun with the class afterwards.
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1/16/2015

Warmup
Just loosened up and then tried to do my 1st round as a warmup…but still apparently didn’t pace good enough

WOD
3 sets at 80, 90 and 100% effort
35 cal row
10 single arm push press, right arm (55#)
20 box jumps – step down (24)
10 single arm push press, left arm
80 double unders
20 dumbbell snatch, alternate arms
20 GHD situps
Rest 5 min

Strength
Find 1RM OHS

Results: 8:49, 8:22 and 8:29. The last round of GHD I only did 14 GHD RX and then did 6 just to parallel in an attempt to beat my 90% time…fail. 215 OHS, 5# PR.
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1/15/2015

After my blog post yesterday about gains using OPT I decided to do some more testing on some of the things I haven’t tested in a while.

Last night I tested:
Strict Press: 200 – 5 pounds shy of my PR
Push Press: 235 – 5 pound PR
Weighted Pullup – 75#, unsure what my PR was, maybe 60#? I’ll take 75!

This morning I tested my close grip bench press and hit 315! 15# PR.
Then I gave myself to attempts at UB DU and my first attempt I got 63 and second only 47. I feel like I have gotten more than 63 before, but didn’t record it, so that is a new PR.

Finally, I re-did 14.1 which is 15 G2O (75) and 30 double-unders – AMRAP8. I scored 6+3 which is better than the 5+38 last year. I would have scored better but I really fumbled my DU’s in my last round. I think I was trying to go too fast with them. Ill take a slight improvement considering I didn’t warmup much this morning and I think it is safe to say that the vast majority always perform better during the Open – with all the people yelling and pushing…
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1/14/2015

Warmup
General stretching, leg/hip swings, squat holds, PVC stuff, bar only strict presses, lots of dip work

Strength
3×3 jerk balance @40%
Then
Take 15 min to find 1RM power clean and jerk
Then
3×4 weighted ring dips

WOD
Row 10 min for max meters

Results: Used 95# for jerk balance, got 230 and failed 235 twice (PC portion) for PC/Jerk. 25, 50 and 75# for ring dips – no fails. Rowed for 2717 meters.
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1/13/2015

Warmup
4 or 5 min on bike, leg/hip swings, pvc pass throughs, 2 sets of 10 hips extensions, high hang snatch with PVC and bar + OHS.

Strength

Take 12 min to find 2RM snatch
Then
Take 10 min to find 3RM front squat
Then
1-10 C2B – unbroken
Then
1-10 HSPU – unbroken
For the C2B and HSPU you do 1 rep and come off the wall/bar, then do 2 reps and come off, then 3, etc. All sets (1, 2, 3…8, 9, 10) need to be performed unbroken. If you are on the set of 9 and you only do 8 HSPU before you come off of the wall, you need to do 9 again, not just 1 more.

Results: 170 for snatch (I dropped the bar between reps but reset and picked it up again very quickly), no time to try 175. I got 245 for FS and then 255×2 and stopped. The bar I had wasn’t straight and when I took it off the rack it rolled enough to roll it off my finger tips making it harder to squat (essentially the 2nd and 3rd reps were one handed…). I then did the HSPU and knew it would be a challenge and I took my time. I got 1, 2, 3, 4 and 5 UB easily. On 6 I got 3 twice before finally getting 6 UB. On the round of 7 I got 5 and on my 2nd try got 7 UB. Round of 8 saw attempts of 7, 6 and 6 before finally getting 8. At this point I was getting ready to give up as it was nearing 20 minutes of time spent. I gave the round of 9 a try and got 6 reps my first attempt and 9 on my second – my arms/shoulders were nearing death. I tried the round of 10 and got 5 on my 1st attempt and 1 on my next and I stopped. The clock said 25 minutes and I had already done 87 HSPU. That’s enough. For C2B I went UB on 1-9 and on the round of 10 I only got 6 on my 1st attempt. Arms were shot, so I did 10 UB as just chin over, not C2B to end my day. I completed that in 8:15.
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1/12/2015

Rest day.
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1/11/2015

Warmup
Hip swings front/back and side/side, 10 bar only squats (first 3 with a 5 sec pause at bottom), 95# squat x10 – first 2 with 5 second pause, 145# squat x5

Strength/Skill
EMOM10 – 3 back squat @55% of 1RM + chains

WOD
30-20-10
Front rack lunge (135)
HSPU

Results: Used 165 + chains for EMOM and the WOD took me 16 minutes even. The HSPU were a struggle, had to break them up into a lot of small sets.
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1/10/2015

Warmup
Inch worm pushups, squat holds, burpees, jump rope and double unders, about 10 PS at 75#, then into the WOD

WOD
3 sets of
20 burpees
20 power snatch (75)
20 wall ball
20 situps
85 double unders
Rest 3 min

Results: 6:28 1st round with about 6 misses on my DU. 5:54 on the 2nd round with 50 UB DU to start before I needed to break, then missed at 78. 6:27 final round – lots of misses on DUs and didn’t fully recover from 2nd round during 3 min rest.
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1/9/2015

Rest Day.

I ended up going the gym. I was supposed to do 13.4 this morning after coaching but didn’t have the energy/motivation. In fact, I didn’t really have any energy this afternoon either, but I had to get it done. This is day 5 of no sugar, soda or alcohol + back on track with no gluten/grains/soy/etc. On day 5 I believe that is when you start to feel the effects of the diet change – hopefully by Sunday I feel like a million bucks. Plus last night I got just under 6 hours of sleep and I am used to getting 8.

So, with all that said, doing 13.4 for the first time since it was announced in 2013 I didn’t better my score by as much as I would like and as much as I know I can do. In 2013 I scored 75 reps and today I only got 88. 13.4 is 3 ground to overhead at 135, 3 toes to bar, 6 G2O, 6 T2B, 9/9, 12/12, etc – as many reps as possible in 7 minutes. I couldn’t get through the round of 15 T2B.
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1/8/2015

Warmup
Couch stretch, shoulder, knee and neck circles, several light presses and light dips. Then a few reps at 135. Started my jerk work at 165.

Strength
Find max jerk in 12 min
Then
7×1 power clean
Then
3×4 close grip bench press

WOD
5 rounds of 500m row, rest 3 min
Then
5 rounds of 90 sec on bike @90%, rest 3 min

Results: 245 jerk, failed 255. Jumped to a PR attempt with 90 seconds left in the 12 min, no go. Power cleans went 185, 205, 225, 230, 230, 235-F, 230. Bench press: 225, 245, 265 – probably could have gone heavier. Row times: 1:40.6, 1:40.7, 1:41.1, 1:42.9, 1:42.8. Bike calories: 31, 28, 26, 36 and 34.
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1/7/2015

Warmup
Couch stretch, some time on the peanut for my upper back/shoulders, light squats, then high hang snatch work, first with PVC, then with 75, then 105. Started my snatch work at 125.

Strength
Find max snatch in 10 min
Then
25 snatch (full squat) at 77% of above

WOD
AMRAP8 of
2 Muscle-ups
4 HSPU
8 KBS (70)

Results: I surprised myself and got 175 for snatch and then ran out of time to give 180 a good effort. I used 135 for 25 snatch for time and scored 6:54. I looked back and I did something similar on August 20th, 2014, except it was 20 reps and I used 125. That day I completed the 20 reps in just over 3 minutes. So this took quite a bit longer with only a few more reps and only a slight bit more weight. My legs did feel heavy today after the 30 cleans yesterday. For the WOD I did muscle up attempts and got 4 rounds + 1 attempt – wasn’t feeling this WOD. So frustrated with MUs.
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1/6/2015

Warmup
5 min on bike, couch stretch, squat holds and then light squats.

Strength
EMOM8: 3 back squats @55% with bands
Then
30 squat cleans at 225 for time

Results: I used 165 for the squats and it took me just under 30 minutes for the 30 squat cleans. My 1RM is 240 so 30 at 225 was a challenge. I think I had 8 misses.
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1/5/2015

Rest Day.
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1/4/2015

Went to the gym with every intention of working out, but just couldn’t get lose so I figured it was my body telling me to take it easy. I rode the bike for 20 minutes at an easy pace and then spent 15 minutes or so working on head and handstands.
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1/3/2015

Warmup
Not much as I was light on time, I stretched some and then worked up to a heavy power clean fairly quickly. I continued to stretch during the 3 min rest intervals during the power clean cluster

Strength
Power clean cluster 1.1, rest 10 sec between, x6 resting 3 min between clusters
Then
Every 30 seconds for 5 minutes 1 PC + 2 jerk @70% of above
Then
AMRAP3 – HSPU (record total number UB to start)

WOD
3 rounds of
15 deadlift (185)
15 ring dip
20 box jump (24)

WOD 2
Waited around a bit and then did class with a lot of folks for Saturday:
Find 1RM deadlift
Then
“TK” – 1, 2, 3…, 11, 12 of
Strict pullups
Box jumps (30)
KBS (70)

Results: Power cleans: 215, 220, 225, 230, 235×1 (failed two times), 240-Fx2. I used 165 for the every 30 sec work. I did 14 HSPU to begin (took :45) and completed 30 total during the 3 minutes. For the WOD I completed in 7:11 which is 16 seconds faster than my time on July 11th, which is good considering my diet for the past 2 weeks. I wasn’t feeling PR on my DL as I was already fairly tired so I pulled 355 but failed 365 which would have tied a PR. The strict pullups for TK were rough and it took 19:15 due to the pullups.
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1/2/2015

Warmup
Some PVC stuff and snatch work…other than that, I forgot what I did…

Strength
Find 1RM snatch
Then
10 min to find 2RM back squat

WOD 1
3 rounds of
10 man makers AFAP (30)
rest 20 sec
Max effort MU
Rest 3 min

WOD 2
100 wall ball
100 C2B

Results: Lots of modifications today…175 for snatch, failed 180 and fairly happy with that as I had it overhead just couldn’t lock it out. Heaviest I have went on snatch for a while (my PR is 185). 260×2, 270×1 and 280-F for squat. 3 rounds of 10 man makers went 1:24, 1:44 and 1:51 – my shoulders felt so tired. And thanks to the shoulders I gave some pretty pathetic MU attempts. I didn’t do C2B and I wasn’t sure I could even do 100 of those, so I did 100 wall ball and 100 pullups – chin over – in 17:20.
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1/1/2015

5 min easy pace on AD
30 sec @90%, 30 sec easy pace on AD x10
Rest/walk 2 min
30 sec @90%, 30 sec easy pace on AD x10
5 min easy pace on AD

Skill work – 10-15 min working on headstands

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