August

8/31/19

WOD
No rest between
In 8 min – row 2k, max rep DL (275) – 1 rep…
In 10 min – 120cal bike, max rep PC (185) – 1 failed rep…
In 12 min – 1 mile run, max rep OHS (135) – 0 reps in 2:30…
I had zero energy after the bike
About 8-10 min later
21 OHS (135)
15 PC (185)
9 DL (275)
Result: Just over 8 min, I think

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8/30/19

WOD
Another partner WOD and I did it twice with the 5 and 6am classes since they were odd numbered
AMRAP20 – with a partner
Between the 2 I did a LOT of planking
Maybe 12 deadlifts at 315 1st time and maybe 15-18 at 225 2nd time
Probably 15 or so PC at 225 1st time and maybe 20-25 2nd time
Hands are finished

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8/29/19

WOD
AMRAP20 – with a partner
I think I ran 5 400s?
About 16-18 power snatch at 135
Maybe 30? OHS at 135
And probably 50something Russian twist with a 45# plate

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8/26-28/19

Rest

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8/25/19

Battle at the Rock
WOD 1
1 min for max reps, power clean and jerk
95 worth 1 pt
115 worth 2 pts
135 worth 3 pts
155 worth 4 pts
185 worth 5 pts
Result: I think I had 121 or 124 pts for the win! I paced the 95 and 115 a lot, then picked up the pace on 135 – fast singles – then just did as much as I could, as fast as I could with the last 2 bars. I know I had 6 reps at 185.

Floater
50m farmer carry (55)
20 burpees over a 16in stick
50m farmer carry
Result: Went as fast I could, no slowing on the burpees and just sucked it up on the 2nd carry – 1:16 was my time, good for 3rd.

WOD 2
50 DUBs
30-20-10
BJ (24)
Slam ball (30)
FS (95)
50 DUBs
Result: I had about 20 min between the floater and this WOD and not sure that was enough. I mainly focused on slowing my heart rate leading up. And box jumps just crush me – I finished the WOD under the cap, not sure on my exact time, but it was good for 8th. If I was to do it again I would break all the FS into sets of 5, even the first set. Short breaks.

WOD 3
4 rounds
8 DB hang snatch
8 pull ups
8 S2O (95)
8 T2B
Result: My hands ripped during the 2nd round, but it was muscle fatigue in the pull ups and T2B (grip, lats and of course abs) that ultimately slowed me down, not my hands. I did eat about 2.5 hours prior to this WOD and I think that was a good idea, I didn’t feel depleted, just normal muscle fatigue for me in pull ups and T2B. I finished just over 6 minutes, I think, also good for 8th

Finished 5th overall and am very happy with that. The guys head of me were shredded and absolutely FLEW on WODs 3 and 4. No matter what I did strategy wise I wasn’t catching them.

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8/24/19

Rest – comp tomorrow

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8/23/19

WOD
With a partner, these were my reps
30 bench (sets of 10 UB) at 155
30 power cleans at 155
20 bench (UB sets of 10)
23 power cleans
10 bench
12-14 power cleans
Result: 18:08

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8/22/19

Skill
Muscle up practice for 10 min

WOD
30 thruster (95)
30 cal row
20 thruster (115)
20 cal row
10 thruster (135)
10 cal row
Result: 9:15

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8/20-21/19

I just plan on taking a few long walks or ride my bike. Nothing in the gym. Rest days.

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8/19/19

WOD
“Ron Ebert”
Result: 30:52 – a PR of about 40 seconds. I’ll take that after yesterday.

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8/18/19

WOD
“Clovis”
Going to break up into 3 rounds
3.3 miles running and 50 burpee pull ups
(and another 200m worth of running at some point)
Result: 2:20. I only did 1 of the 3.3 mile loops. I couldn’t talk myself into running that far again in one shot. And I needed the more frequent breaks. The first set of 50 burpee pull ups was way too many.
I ended up running 3.4 miles, 1, 900m which I figure made it an even 5 miles and then went in 1 mile increments the rest of the way. Burpees I think I went 35, 20, 20 and then 15’s the rest of the way.
I ended up basically walking all of miles 9 and 10 to be sure my backside didn’t cramp. The burpees (bending over/standing up) and the running tightened up my hamstrings again.
Went through 2 big bottles of full strength Gatorade during the workout.

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8/17/19

Rest

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8/16/19

WOD
EMOM20
Int1: 5 PC&J (185)
Int2: 2 rounds of Cindy
Int3: 3 PS (135)
Int4: 100m run
Result: Got all reps rd 1 and 2, 2 squats shy on rd 3, only 1 round Cindy on rd 4 and 15 squat shy on rd 5. All barbell work and runs completed.

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8/15/19

Strength
Find heavy power snatch + 2 OHS + snatch
Got 165, got the 175 power snatch and 2 OHS, but couldn’t stand up the snatch

WOD
3 rounds
20 cal bike
1 round of “DT”
Result: 8:11

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8/14/19

WOD
Bike to and from the gym and while at the gym….
100 cal row
80 wall ball (20)
60 ab mat sit ups
40 box jump on and over (24)
4×30 ft single arm OH walking lunge (50# DB)
Result: 18:57

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8/13/19

Strength
Find heavy clean + jerk + 5 back squats
135, 135, 165, 185, 205, 225 – cleaned it twice, failed the jerk both times, backed off to 215 and got that
Then
EMOM10: 5 single leg KB deadlifts, both legs – used 70s for 6 rounds, 88 for 4
Then
Bench
95×20, 135×20, 185×20, 45×50

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8/12/19

Strength
EMOM5: 2 strict + 8 kipping HSPU (only did that for 3 min, then 8 kipping and 10 kipping)
EMOM5: 10 strict pull ups – that was tough

WOD
EMOM20
Int1: 10 wall ball (30)
Int2: 15 cal on bike
On min 14 I only did 14 cal, then 2 wall ball on min 15. Otherwise finished all other intervals.

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8/9-11/19

Rest – first few days of rest were due to coaching conflicts, then I took Sunday off just to make it 3 in a row. First time in a long time. Figure it would be good for me.

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8/8/19

Strength
Clean clusters 1.1.1.1 x5 – every 2 min
195, 205, 210, 215, 225 – took me 5 attempts at 225 to get 4 reps

WOD
“Death by sprints”

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8/7/19

WOD
“I go, you go”
7 rounds each
25 air squats
15 burpees
Too my partner and I 15:38
Then
800m farmer carry in team of 2

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8/6/19

Strength
Find heavy snatch grip DL + power snatch + snatch
I couldn’t power snatch 165 this morning…

WOD
5 rounds
10 power snatch (75)
20 ski jumps
Result: 4:22

Then some extra credit of up right rows, pull overs and curls

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8/5/19

Hiking Mt Bierstadt with CJ. We’ll see if he can make it to the top!
Made it about 2/3 up. Maybe. CJ wasn’t feeling well so we turned around.
Decided to workout at the gym, too and did Fight Gone Bad
314 reps – 3 shy of my PR. I’ll take it as we did hike some today and was up at 3:30. Started strong with 117 reps, fell hard to 104 in the 2nd round and then 93 in the final. Went in order.

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8/4/19

Rest

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8/3/19

WOD
Helton – but with 40# DBs instead of 50s
Result: 35:30 – and that was. terrible!

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8/2/19

WOD
Nancy – but with 40 DUBs after the OHS
Result: 21:09 – I was sucking wind

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8/1/19

Strength
Find max power clean + thruster + clean
Got 215, failed 225

WOD
AMRAP10
PC (135), WB (20), pull ups
3/3/3, 6/6/6, 9/9/9 etc
Result: 123 reps – almost through 15’s