Friday, October 24, 2014


So a lot has happened in the past few weeks that have caused me to either 1) cut out chunks of my workout or 2) just skip it all together. FINALLY got an MRI that showed that I had a meniscus tear...then decided to go ahead with surgery, THEN had surgery on tues the 21st.Ups and downs, highs and lows, but the training must go on so here we go

10 min amrap @85%
5 CTB chin ups
5 burpees
5 toes to bar
5 ring dips
10 calories airdyne
rest 10 min

1) 5 rds + 2 dips
2) 5rds+1t2b
2) 5 rds+5bp

great c2b butterfly, T2b good, dips sucked

A. Squat snatch; build to a tough single
130, failed 135 a bunch
B. Hang squat snatch from below the knee; 3 reps on the min for 12 min
(moderate loading)
C. Back squat 5x5; rest 3 min
Row 1k @85%
rest 3 min


A. Push press clusters 3.3.3x5; rest 30 seconds/rest 3 min
B. Weighted chin up 2-3x10; rest 1 min
C. Amrap sets of 3 unbroken ring dips in 6 min
7 rounds for time:
7 toes to bar
7 burpees
7 box jumps 24"

A. Power snatch; build to a max
B. Amrap power snatch in 4 min @85% of A
12 min amrap @85%
6 calories airdyne
12 thrusters 45#
24 double unders
rest 8 min

did not do, felt sorry for myself and was mentally (and physically) drained

A. Squat snatch tech work; 15 min
more than 15 min
B. Back squat 4, 4, 4, 2, 2, 2; rest 2 min
didn't do
C. Barbell russian step ups; 24 steps x4/leg; rest 1 min bw legs
didn't do

A. Push jerk; 1, 1, 1, 1; rest 2 min
didn't do

B. Muscle up; tech work
singles and doubles
C. HSPU; amrap strict in 3 min x3; rest 2:30
23, 23, 21
D. 50 burpees for time
didn't write down my time WTF


A. Farmers walk; 100m x5; rest as needed to full recovery (heavy, butperfect movement)
B. Waiters carry 100m (switch arms after 50m) x5; rest as needed
C1. Hollow body rock; amsap unbroken x3; rest 1 min
C2. Arch body rock; amsap unbroken x3; rest 1 min
-Airdyne 20 min easy
-Emphasis Mobility ( Lat smash,Tspine Smash)
-Contrast bath or Icing the Hot spots, IE lats shoulders, Spinal manipulation,massage,or Dry needleing

didn't do


A. Squat snatch; build to a tough single
135. attempts at 145, so close
B. Hang squat snatch from below the knee; build to a 5rm
85 then had to stop. knee was fried
C. Back squat 5x3; rest 3 min
Row 1k @85%
rest 2:30 (try to hold same pace as last week)

 WEDS (1 day post op)
A. CGBP 10,8,6,8,6,4 @ 30X1 rest 90 sec
85, 105, 110, 105, 110, 115
A. Wtd Pull-up 2-3 Wide Pronated Grip @ 3.2.X.1 rest 2 Min x 6
15# (3s)
B. RTO Ring Rows 8,8,8,8 @ 3.2.X.1 Rest 90 sec
B FLR 90 sec Rest; 2 minx 4
C1. Hollow body rock; amsap unbroken x3; rest 1 min
C2. Arch body rock; amsap unbroken x3; rest 1 min
-Emphasis Mobility ( Lat smash,Tspine Smash)

A1. 3 Skin the Cats tucked
A2. 5 Jackknives from Knees ( V-Ups)
A3. 20 second L-Sit with knees bent
A4. 5 Muscle-Ups
rest 3 min; 3 sets

B1.10 Strict Dips
B2.10 Strict Pullups
B3.10 Ring Pushups
B4.10 Hanging Knee Raises
Rest 2 min; 2 sets

C. Weighted dip; 8, 8, 8, 8, 8; rest 2 min (@3.3.X.3)
couldn't do weight with that tempo
D1. 10 hspu for time x 5; rest 2:30
13s, 9s, 10s, 9s, 10s
D2. 3 unbroken CTB chin ups x 5; rest 2:30
** Note The MIssed UB Sets**
no misses!

so that is that..

Sunday, October 12, 2014


For time:
10 Rope Climbs to 15ft
100ft Front Rack Walking Lunges @ 95lb
100ft Handstand Walk
100ft Front Rack Walking Lunges @ 95lb
100ft Handstand Walk
100ft Front Rack Walking Lunges @ 95lb
10 Rope Climbs to 15ft
16:21. Lunges felt like crap

A. Squat snatch from high blocks 1, 1, 1, 1, 1, 1; rest 2 min
95, 105x5. Didn't feel like I was dropping fast enough..probably because of my knee
B. Hang squat clean from below the knee; 2, 2, 2, 2; rest 90 seconds
115, TnG
C. Back squat @4040; 2-4x5; rest 2 min
D. Front rack barbell reverse lunges; 16 continuous alt'ing steps x3; rest 2 min
85#. Knee felt wobbly
Row 500m @85%
rest 2 min
felt like shit today..didn't sleep or eat enough. mentally not there

A. Push press @21x2; 4-6x5; rest 2 min
6x105, 4x115...
B. Weighted chin up clusters 4.4.4x5; rest 45 seconds/rest 2:30
5 rounds for time
10 hspu
10 CTb chin ups
10 burpees
10 box jumps 24"

A. 3 position power snatch (bottom up); 2, 2, 2, 2, 2, 2; rest 2 min
95, 100...
B. Hang power clean; amrap sets of 2 unbroken in 5 min 135#
only 5 sets of 2. lots of singles :(
3 rounds for time:
50 wall balls
75 double unders
10:07. DU sucked on my knee. Went out too fast with 25 WB, then sets of 10s..5s..


A. Squat snatch tech work; 15 min
Worked with irving with some empty bar work, then 10 min EMOM SGDL, Hang Snatch Pull, Hang Snatch (55#). Really light weight, but good to work on fully extending, and then sitting at the bottom until I was 100% stable and ready to stand up
B. Back squat 5, 5, 5, 3, 3, 3; rest 2 min
5s@175 3s@195
C. Barbell russian step ups; 20 steps x4/leg; rest 1 min bw legs
did not do, knee couldn't handle it

A. Push jerk; 2, 2, 1, 1; rest 2 min
2s@125, 1s@145. 145 felt pretty good. Still having a tough time trusting my knee.
B. Muscle up; tech work
worked on my swing, trying to keep my legs together and straight. Got 3 in a row pretty consistently. inadvertently transitioning from false grip to not false grip..mostly because I keep tearing up my hand and wrist.
C. HSPU; amrap strict in 2 min x4; rest 2 min
18, 15, 16, 16. These made me feel like a badass. Started out too with 6 in a row which kind of tired me out. Sets of 3 might be better for me for long periods of time
D. 40 burpees for time

Sunday, October 5, 2014


Catching up on the week seems easier than blogging day to day right now...

Backward Roll To Support; 1 x AMRAP UB
still can only do with band
L-Rope Climbs; 1 x AMRAP UB
1/2 rope...ugly l-sit
Freestanding HSPU; 1 x AMRAP UB
PR is 2...couldn't do any today
Barbell Overhead Pistols
didn't try due to knee

20 in AD-so I didn't feel completely worthless

with 115LB Power Sn!!
 11:32. all mu singles-non false grip. Snatch felt iffy because of my knee and my wrists were torn up from the 20 MU for time, so I did non false grip singles. good workout though.

A. Front Squat, build to a single - no fails if it feels good
180--Didn't bother my knee at all. Need to work on staying tight, I feel like there's more in the tank
B. Split Jerk, build to a single - go for it
155--knee was the limiter
C. As many sets of 2 unbroken touch n go Power Snatch @ 125lb as possible in 7 mins
none. not even a single. I failed for 7 minutes...that was fun
D. EMOM for 9 mins:
1st - 20 Shoulder to Overhead @ 75lbs
light, but hurt knee
2nd - 15 Russian KBS - 32kg
easier than I thought, 10 and 5
3rd - 25 NPUB

3 sets @ high effort:
AMRAP Toes to Bar (21/21/18)
120 sec unloaded Prowler Push (subbed AD)
180 sec rest
1 min rest
10 min Row @ EZ effort
1 min rest
3 sets @ high effort:
20 GH Sit-ups
20 Box Jumps - 20" - jump down, no rebound
20 cals AD
180 sec rest

5 sets:
Row 30 sec @ 97% - damper 5
30 sec rest on Rower
Row 30 sec @ 97% - damper 5
5 min rest

felt run down from the week, slept in and did not do.

PM - MAP Scenario's (Running 1st each time)
Complete the following, each for time @ 85-90% effort:
Run 1k - sub 4:30 min
5 min rest
Run 1k - sub 4:30 min
felt like shit. bothered my knee
5 min rest
For time @ 85-90%:
Wall Balls - 14# - 9,8,7,6,5,4,3,2,1
Pull-ups - 5,5,5,5,5,5,5,5,5
3:59-LOVED this. All UB (as it should be)...hurt but was fun. knee felt surprisingly good on the WB
5 min rest
5 rounds:
30 sec KBS - 24kg onlyhad 16 kg
30 sec Burpees
5 min rest
For time @ 85-90%:
Push Jerk @ 95lb taken from rack - 7,6,5,4,3,2,1
Box Jumps - 30" (step down) - 10,10,10,10,10,10,10
10:48-combo of push press and push jerk dt knee. BJ were HIGH 

Saturday, September 27, 2014


Haven't blogged in a while for a variety of let's recap

couldn't make it to the gym..had a surprise meeting and was at work from 6:30-8:45

A. Front Squat, build to a tough double-175
B. Split Jerk, build to a single - go for a PR if it feels good-165. Matched PR. Felt like I could PJ more
C. 2 touch n go Power Snatch @ 115lb every 20 sec for 30 total reps-105 with a little longer in between
D. EMOM for 10 mins:
1st - 9 Power Clean @ 100lb
2nd - 9 Lateral barbell burpees

3 sets @ high effort:
15 C2B Chin-ups
15 OHS @ 65lbs
100 DU's
180 sec rest
5 min rest
3 sets @ high effort:
15 Kipping HSPU
20 OH Walking Lunges @ 45lb bar
25 cals AD
180 sec rest

20 Front Squat 155#
*From the Floor. 1st time: 5:25. got stuck on the cleans. 2nd time 3:02
I wish I hadn't dropped the bar so much. My plan was to just drop at 10, which I did....then I accidentally dropped it standing up a squat and couldn't get it up for a while....irritating. 155 is heavy for 20 for me..

For Time:
20 Shoulder To Overhead @ /145#
*Score #1 - Max UB 1st Set6
*Score #2 - Total Time7:32
Was supposed to be at 155 but couldn't jerk it once. 145 felt tough for body was kind of wrecked..

A. Snatch, work to a single
135. So close to 140
B. touch n go Power Clean, build to a tough triple
C1. Strict HSPU to Depth Cluster, x 4 sets, 1:30 min
easy. ended up doing 5 UB the last few times
C2. Weighted Chin-ups on Rings @ 30X0
10 pounds 
felt like a badass today. need to work on fully extending and punching up the weight

OHS + Snatch Pull + BSq mod + Skill
A. OHS @ 55X1, build to a max
135. lost in the bottom..
B. Below Knee Hang Snatch Pull, 2 reps @ 175lb x 4 sets, 3 min - use straps, no dropping bar b/t reps
accidentally used 185. brutal
C. Back Squat, 3 reps @ 85% RM x 5 sets, 3 min
D. Heavy Turkish Get-up tech - work to a heavy single, use DB if needed
back was killing me, did not do
E. Free Handstand Push-up - practice
got 2 in a row a couple times...needs work
3 rounds - just move:
15 sec L Sit on Rings
rest as needed
25ft Handstand walk
rest as needed
rest as needed

5 sets @ 90%:
30 sec alternating db power snatch @ 50lb DB
30 sec rest
30 sec Burpee to 6" OH
30 sec rest
10 min rest
14 x 30 sec Row @ 90%/30 sec Row @ 50% - damper 3
loved this workout. Even the row went well...I think the damper setting is good for me...keeping sub 2 (and sub 150 a few times) felt less efforty

20 HSPU 2"" Deficit
30 Pull Ups"

Rest 30s

15 HSPU 6"" Deficit
20 Chest To Bar Pull Ups"

Rest 30s

10 HSPU 10"" Deficit
10 Bar Muscle Ups"

*Kipping Allowed
Part #1 2:50
Part #2 6:10
Part #3 8:15 
Really a fun workout..was able to get the 10" deficit while I was warming up. but couldn't get in the workout. 2 missed BMU..

For Time:
12 DB Snatch 45#
Sprint 50' Shuttle
7 Clean And Jerk @ 135#

Rest 60 seconds

For Time:
12 DB Snatch /45#
Sprint 50' Shuttle
7 Clean And Jerk @ 135#"

Part #1 ~3min
Part #2 DNF-injured knee

A. BNeck Push Jerk - 3-3-3-3 rest 90 sec Light and Fast
B. Hang Power Snatch, 3 rep @ 105lb per min for 10 mins
C1. Push Press @ 11X1, 2-2-2-2, 1:30 min
C2. Weighted Supinated Chin-ups @ 20X1, 2-2-2-2, 1:30 min
needless to say, no squatting. The jerk really bothered my knee...and I felt like I couldn't get enough drive with the power snatch. Push press and chinups felt good

Got an injection in my knee and it was kind of numb. Tried some of the movements but didn't really feel confident so I did:
15 min MU skill
15 min FS HSPU work
20 min AD

3 sets @ 90%:
30 sec Wall Walks
30 sec rest
30 sec Pull-ups (try to slow them down)
30 sec rest
30 sec Wall Walks
30 sec rest
30 sec "Push-up" Burpees
30 sec rest
10 min rest
15 x 30 sec Airdyne @ 90%/30 sec Airdyne @ 50%

#7 MU
20 Muscle Ups For Time-5:45
Felt great and went out too hard on the start knocked out 5...then 3...then fell through the rings so I stuck to singles
20min rest

#8 C2B
50 C2B For Time-4:02
10 UB to start...then 3s and 4s...worked on butterflying

20 min rest

#9 Handstand Walk
100' Handstand Walk For Time-3:10
not my best...might try again tomorrow

Sunday, September 7, 2014


I've been bad at blogging this week, but have had some great sessions. Also have been experiencing a lot more energy lately which I'm guessing is due to these enzymes that are actually letting my body use the nutrients from the food I'm eating...hooray!

Tues 9/2
Snatch intense + Clean intense + Vertical CP (not battery)
A. Snatch Balance, build to a tough single
145 (PR)
B. Squat Clean Cluster, 1.1 - build to a tough set
C. Strict Press @ 20X0, 2-2-2-2-2, 2 min
Weds 9/3
 A. OHS, build to a challenging single
160 (40 POUND PR!!!), feel like there's more in the tank
B. Snatch Pull Cluster, 1.1.1 @ 155lb x 3 sets, 3 min
C. Back Squat, 4 reps @ 80% RM x 5 sets, 3 min
D. Single Arm Handstand near wall - practice
attempts+shoulder taps
E. Free Handstand Push-up - practice
got two!
F. Pistol Overhead Squat with Dowel Rod - few reps only per leg
was not happening today. pistols were shitty
G. Skin the Cat on Rings, 3 slow reps x 5 sets, 1 min
Fri 9/5
6 sets @ 90%:
30 sec row
30 sec rest
30 sec Airdyne
30 sec rest
row was less than or equal to 1:50/500m
5 min rest
6 sets @ 90%:
30 sec Power Clean and Overhead @ 65lbs
30 sec rest
30 sec Wall Balls - 14# to 10 ft
30 sec rest
Sat 9/6
60 Seconds For Max Weight Of Snatch Ladder:
*1 attempt per barbell
*cannot move back down the ladder
*cannot skip bars
115#. Made 130 but not in ladder
Sun 9/7
10 Pwr Cleans & Jerks 155#/105#
15 Toes To Bar
10 Front Squats 205#/135#
15 Burpee Over Box 30""/24""
10 Deadlifts 315#/225#
rest 10 min
x 2 rounds"

Time Round #1=8:35
Time Round #2=8:38

Monday, September 1, 2014


A. paused FS @ 42X1; 3-4 x 5; rest 3 min – all sets tough
focus on mechanics no shitty reps.
B. Snatch – emom – 115-125# x 1 – 15 min
C. Pronated Wtd Chin ups @ 22X0; 4-5 x 5; rest 2:30
15#. This felt ok, could have probably added some weight.
for time:
20 TGU – 1.25 pd
10 MU’s
10 burpee MU’s
20 TGU – 1.25 pd
**left my notebook at the gym, will update
Wasn't able to link any MU together today which was a little bit of a bummer. I also really really really suck at TGU...those were a huge time suck. I also have a huge knot on the back of my head from where I slammed it down on the top of the KB. Note to self: look where I'm flopping...

Saturday, August 30, 2014


A. 3 pos Snatch Squat – 1.1.1 – high, just below knee, floor; rest 2 min x 6
95x2, 100x2, 105, 115. This actually felt better as I increased weight. No misses. Felt realllllly good from the high hang.
B. emom 16 min
odd – DL TNG – 155-185# x 5
155 pounds
even – strict HSPU x 5
did not fail any. most rounds were 5 UB. This actually lifted my spirits a lot because it's a movement I haven't worked on in a whiiiiile and have improved a lot
C. TGU – 30 for time – 20kg – alt arms/rep
9:32. ** no 20 kg KB, used 16. I hate this.


40 thrusters – 95#
10 CTB chin ups
30 thrusters – 105#
20 CTB chin ups
20 thrusters – 115#
30 CTB chin ups
10 thrusters – 125#

31:11. This was nasty. 95# is not light....and 40 of anything pretty much sucks. Maybe did a couple doubles of 105 and 115, but mostly singles. 125 was def singles. Did all my c2b as singles to save my arms as much as I grip was shot. This took me to the dark place of pain that I have been avoiding for a while

Tuesday, August 26, 2014


oh hello old friend, I like you better with PC

Build to a Hvy SC in 8 min
155 went up easily. got under 160 a few times and even tried to bounce out of the bottom, but wasn't able to stand it up.
2 min rest and change wt to 90%
8 Min Amrap
Squat Cleans
19. bounced out of the bottom a handful of times


Cardio, is that spanish?

1k Row 97%
rest 15 min
1k Row 97%
AD 3 min @ Z1
AD 30 sec @90%
AD 30 sec @ 75%
AD 30 sec @ 50%
x 8
AD 2 min @ Z1
AD 1 min @ 90%
walk rest 1 min x 5
AD 3 min @ Z1 cool down

Sunday, August 24, 2014


Glad today was just straight up strength work. Really drained today. There's no way I'd be able to make myself do anything fast....or intense...

A. Front Squat – 5×5 – building sets
Rest 2 min last set tough
*focus on speed and staying back and tight not load
115, 125, 135, 145, 155
B. halting snatch deadlift 5 sets of 3
Rest 90 sec – cathletics best vid
C1. Supinated chin ups strict amrap – 2
Rest 20 sec
8, 7, 7, 6
C2. Bent over pendlay row @2010: 8-12 x 4
Rest 2 min

A. Front Squat – 5×5 – building sets
Rest 2 min last set tough
*focus on speed and staying back and tight not load
B. halting snatch deadlift 5 sets of 3
Rest 90 sec – cathletics best vid
C1. Supinated chin ups strict amrap – 2
Rest 20 sec
C2. Bent over pendlay row @2010: 8-12 x 4
Rest 2 min
A. Front Squat – 5×5 – building sets
Rest 2 min last set tough
*focus on speed and staying back and tight not load
B. halting snatch deadlift 5 sets of 3
Rest 90 sec – cathletics best vid
C1. Supinated chin ups strict amrap – 2
Rest 20 sec
C2. Bent over pendlay row @2010: 8-12 x 4
Rest 2 min
A. Front Squat – 5×5 – building sets
Rest 2 min last set tough
*focus on speed and staying back and tight not load
B. halting snatch deadlift 5 sets of 3
Rest 90 sec – cathletics best vid
C1. Supinated chin ups strict amrap – 2
Rest 20 sec
C2. Bent over pendlay row @2010: 8-12 x 4
Rest 2 min

Saturday, August 23, 2014


left forearm really bothering me today (and the last few days...), not sure why

A. CGDL x1/high hangx1/below knee x1x 6 1:30 rest
115, 115, 125, 135, 135
B1. 1 power clean/2 pp/2 split jerk; rest 20 sec x4
105, 110, 115, 120. Felt pretty strong on these
B2. AMRAP chest to bar; rest 3in x4
6, 6, 6, 5. Need to learn to butterfly c2b
Row 1k @70%
Row 500 1:57×3; rest 2 min
X 3 rest 6 min between sets
2:00, 2:02:9, 2:05.3/2:05, 2:07, 2:10/2:05, 2:09, 2:12. I tried...that pace was a little ambitious...
Ad 10 min z1


super tired today..

A. FS @42×1 3-4×4; rest 3 min
B. EMOM 10 min
Snatch 95-105
For time:
3rope climb
50 DU ubroken
10 BJ 24″
50 ub du
20 BJ 24″
50 Du ub
30 BJ
7:38. First 2 DU were not unbroken..


A. PC – build to a 3RM TnG
rest 5 min
10 min @ 80%:
1 rope climb – 15′
3 HSPU – 3″ deficit
6 BJ – 30″
6+1+3+1. 30" is TALL
rest 5 min
10 min @ 80%:
row 250 m
5 burpees
10 kbs 1pd
rest 5 min
10 min @ 80%:
25 DU’s
7 ghd sit ups
10 push ups HR
Did not do-back spasms..guess due to dehydration?


Row 600m @ 70%
rest 60 sec
Row 600m @ 80%
rest 90 sec
Row 600m @ 90%
rest 2 min
Row 600m @97%
rest 3 min
x 2



Skill work: OH pistols (hahahha fail) and backwards roll to support (with green band)

A. FS 3×3 @70%; rest 1 min
B. FS 3×3 @80%; rest 2 min
C. FS 3×3 @90%; rest 3 min
5 sets
15 wb unbroken
AMRAP Pull-Ups
11, 12, 11, 10, 10. Butterflied my pullups
Rest 2 min
5 rounds for time:
15 push-ups
15 ghd sit-ups
15 du
15 ghd back extension

Sunday, August 17, 2014

a good reminder...

be relentless


A. BS @ 40X1; 6,4,2,6,4,2; rest 3 min – 2nd wave higher
145, 165, 185, 165, 185, 200
B1. PP @ 12X1 – 5-6 x 4; rest 20 sec (Increase Load)
85, 95, 105, 115
B2. 15 CTB chin ups; rest 4 min x 4

for time:
5 rope ascent – 15′
20 DB lunges – 25#/h walking
4 rope ascent – 15′
20 DB lunges – 30#/h
3 rope ascent – 15′
20 DB lunges – 35#/h
2 rope ascent – 15′
20 DB lunges – 40#/h
1 rope ascent – 15′
20 DB lunges – 45#/h

Need to work on my rope climbs, I still do the wrappy thing around my ankle which I think slows me down and REALLLLLY tears up my leg, even with pants on. I need to work on the swoop and pinch technique. Also, 45# dumbells are heavy....and my grip was shot


A. Sn Balance – build to a tough single in 10 min
125. Failed at 130 once and did not have time for another attempt
B. OHS @ 32X1; 4-5 x 4; rest 3 min
115x4. No bueno
3 rds for times:
BC 200 ft
35 wall balls
25 HR push ups
rest 2 min
3:38, 3:42, 3:44

Not much to say about this. OHS are def a weakness


Developed another tension headache, so went kind of slow on the SC because the increase in pressure made my head POUND. MU were good, I'm trying to get in the habit of using higher rings. It's hard for my initial grip, but helps a lot with my swing. Plus I know that's something I won't always be able to control in competitions.

A. PS – build to a 3RM TnG in 12 min
3 min
10 min @ 80%:
1 MU
3 med ball cleans – 80# (sub SC115#)
6 BJ – 24″
6rds. 1 MU, 3SC. 4BJ
3 min
10 min @ 80%:
Run 200 m
5 ring dips

Monday, August 11, 2014


Another solid workout in the books

A. Squat Clean off blocks – mid thigh – build to a max
140. This was really good for me. I had to put on my big girl wunder unders and really commit to dropping under the bar. Maybe could have gone a little time...
B1. Wtd Dips @ 20X1; 4-5 x 4; rest 90 sec
15#, sets of 4
B2. Pronated Chin Ups Wtd @ 21X0; 3-4 x 4; rest 90 sec
15#, sets of 3
B3. BB W Lunges – 10 steps tough x 4; rest 90 sec
95#. BB lunges two days in a row, MY BUTTCHEEKS ARE BURNING
C. 75 toes to bar for time – when you break, perform 5 burpees
6:34. This went way better than expected. My T2B were pretty good...knocked out 15 UB to start with which I'm pretty sure is a PR. Never went under 5...kept it more between sets of 8-10. My forearms are kind of to' up now though....Nice to see some progress in the gymnastic movements..

Sunday, August 10, 2014


Great workout today. Sundays have been pretty sweet lately which is good..

5 rds NFT:
10 strict chin ups
10 strict dips
10 pistols total
done. loved this. knocked out 6 chin ups right off the bat. did sets of 3s, 4s, and 5 for the rest. Dips were good. Pistols were consistent. I did wear lifters and knee sleeves though..
A. CGBP – 5,4,3,2,1; rest 4 min
105, 115, 120, 125, 130. 125/130 felt pretty tough. I was also afraid to go higher because I was by myself and didn't have a spot...
B. 1 arm heavy db row – 5-8/arm x 3/arm; rest 1 min b/t arms
for time:
10 BB lunges – 95#
20 BB lunges – 95#
30 BB lunges – 95#
9:27. Hey, lunges suck

Then I worked on stringing together bar muscle ups because gymnastics makes me happy. I got 3 a couple times which was cool. Now I'm tired...

Friday, August 8, 2014


15 min NFT:
Run 800 m
Row 500 m
150 DU’s
I kind of liked this....ran in the rain. no excuses today
A. Thruster from rack – build to a 5RM TnG in 15 min – max 4 attempts
B. FS – 10,10,10; rest 3 min
C. COVP chin ups x 15; rest 1 min x 6
done. all UB :)
5 sets:
10 CJ unbroken “grace” style tough
10 burpee over barbell
10 PC TnG unbroken – same BB
10 burpee over barbell
rest 2 min
only 3 rounds @ 85. I was BEAT


Longass day at work, had a raging tension headache. Tried to go to the gym but even just warming up made my headache worse. Tried to push through it for the clean and jerk, but almost blacked at at 145. Cut my losses and went home..


5 rds NFT:
Bike 250 m
Row 200 m
25 DU’s
for time:
row 400 m
15 PC – 105#
run 400 m
15 PC – 110#
100 DU’s
15 PC – 115#
14:07. this sucked, but was awesome


Row 500m @ 70%
rest 60 sec
Row 500m @ 80%
rest 90 sec
Row 500m @ 90%
rest 2 min
Row 500m @97%
rest 3 min
x 2

this sucked. hate.

Sunday, August 3, 2014


Today was the best workout I've had in a long time. Got to the gym and nobody was there, the weather was great, and I decided to "warm up" by working on my handstand walks and dancing around to the black keys. Handstands were pretty good once I got my shoulders moving. Can consistently get about 25m now which is pretty cool..and then my workout:

A. 8 sets – every 45 sec - Power snatch x 1 (80%)
105#. These felt pretty smooth. Tried to focus on kipping the bar bath close to my body and using my arms,,
B. Emom 10 min –
Odd – CGBP x 5 105#
Even – DB single arm row x 8/hand 30#
CGBP felt pretty good but got tough towards the end. Could have gone up a little higher on the rows I think, will try 35s next time...maybe 40s
5 sets, constantly varied different order/set: change the order each round
[10 HPS (55#), 30 DU’s, 200m run, 8 box jump (step down, 20”), 8 TTB]
rest 5 min b/t sets
Didn't hate this as much as I thought. I really hate running and dislike DU, but neither were thaaat bad. TTB were on point today.

Played around with MU afterwards and got 3 in a row a few times...progress

Saturday, August 2, 2014


Had a long, rough day at work today. Seriously debated going home and napping, but I knew I wouldn't off to the gym I went. I got myself excited by doing MU to warm up. Getting really consistent at 2 MU in a row which is cool, but that 3rd is just taunting me...

A. Emom 5 min - BS @20X1 x 3 (85%)
182, last rep was tough
B. For 10 sets – every 2 min – Clean x 2 (build)
105, 110, 115, 120, 125, 130, 135, 140, 145, 145 (last 145 was power)
C. Jerk cluster; 1.1.1 x 3; rest 15 sec, rest 2 min
4 sets –
row 500m
12 CTB Pull ups
12 KB swing (1.5pd)
12 buprees
rest walk 3 min

only 2 sets. I did not eat enough today and was exhuasted...i hit a wall and just couldn't push it anymore. To be honest, I almost skipped all together but I made myself do at least one, figuring I'd feel better once I started....not the case. I also didn't realize how little I ate until I got home...shit

Wednesday, July 30, 2014


Warmed up with some handstand walking skill work. Was able to walk over a small box (After a kagillion tries) and holy shit I was so happy. It reminded me to have fun with training and not take myself too seriously. Yay fun things. Also, have been trying to read mentalitywod more often, and I like it.

A. Front squat @20X1; 3,3,3,3; rest 2-3 min
145#. Tough but obviously doable
B. 6 sets - Segmented snatch DL + HS + Snatch; rest 2-3 min (not Tng)
95, 95, 100, 100, 105, 105. Trying to drill this technique into my skull. This is one lift that is very hard for me to improved without a coach there in person...sigh
C. Push press; 3,3,3,3; rest 30 sec
105. I love push presses. love love love.
For time:
Run 800 m
20 squat clean - 95#
Run 400 m
15 jerk - 95#
Run 200 m
10 power snatch - 95#
14:43. Good news: this is the first time I've run and my ankle hasn't bothered me. Bad news: I am still terrible at running. Squat cleans got tough fast, especially coming off a run. Did fast singles. 400m run felt wonky after the squats, but really didn't need to use much leg in the jerks, so that was ok. Did 3 sets of 5. Easy. 200m run was lovely because it was short and I knew it would be over soon. Snatches were singles, focused on being agressive. I stepped over the bar each time to kind of regulate my rest. I noticed athletes doing it in the games (strict HSPU workout) and it made sense to me....Got me in a nice rhythm too..snatch, drop, step, snatch...

then I ate a lot of food...and some ice cream.

Tuesday, July 29, 2014


sore as shit this morning but LOVED this workout. Was my normal cranky post work self coming into the gym, but felt refreshed after the workout. 150 was tough, but doable without misses. By the time I got to the thrusters, I was spent though...95 felt like 300 pounds. All were singles. Never really stopped moving.

for time:
10 power clean - 150#
15 squat clean - 125#
20 squat clean thruster - 95#
25 row cals



5 sets for times @ 100%:
20 Pull ups
30 push ups
40 sit ups
50 squats
(rest 5-8 min b/t sets)"

3:59, 4:30, 4:10, 3:47, 4:08

Pullups got very hard towards the end. Squats got easier...


The past weekend was kind of a blur. Went up to Columbia Friday night after my workout and spent the weekend up there..

A. 5 sets - PJ + SJ behind the neck + SJ; rest 2 min (build)
115, 125, 130, 135
B. 1 min – every 10 sec -SJ x 1 (60%) x 3 sets; rest 90 sec (bar remains in rack entire min)
C. 6 sets - every 75 sec – 5 thrusters (Tng, 95#), 5 burpees, 5 KB swing (2pd)
done. 2pood was HEAVY


5 sets –
5 Tng HPC (115#)
20 sec max effort AD
rest walk 3:10
HPC got tough at the end

didn't do my programmed workout, but worked on snatch and MU with Paul. Got a pretty consistent 125 for my snatch, but couldn't get 135...

travel day, did not workout

Wednesday, July 23, 2014


Was looking forward to a shorter day, but it didn't go exactly as planned :( Warmed up with some gymnasty stuff just to get myself excited. Good news: I strung together 3 MU no problem. I think the trick is to use higher rings....maybe I'm on to something. Squats felt strong, my snatch fucking sucked today...

A. BS @20X1; 5,3,1,1,1; rest 2-3 min
145, 165, 186, 195, 205
B. Emom 5 min - BS @20X1 @90%
C. 5 sets - Drop snatch + heaving snatch balance + snatch balance; rest 90 sec
65, 75, 75, 80, 80. Drop snatch was the limiter...paused for 2 sec at the bottom..


5 rounds for time:
3 PS (85%)
row 200m
This did not happen today. I couldn't powersnatch 115, I couldn't even full snatch it. I got under it and chilled at the bottom for a while, but then nada. My body feels really tired/achy so I didn't really want to push it, also not going to lie, I did not have it in me mentally to push through it. I tried to snatch like 10-12 times, but did not make a single one. I didn't have a meltdown, but I did decide it was time to go. In the car, I felt incredibly guilty for not finishing my workout. Naturally I called my mom who gave me a huge lecture about over doing it and if it's worth all the time, energy, money, wear and tear on my body, etc...That was not a fun conversation.

Tuesday, July 22, 2014


Really shit attitude today. Zero motivation after another 12 hour day. rawr. Not sure what's going on with me right now but I just really haven't been feeling it lately. Not sure if work is getting to me..or the volume is getting to me. I know a HUGE part of it also is that I'm not eating enough. Shit, this is hard. I almost quit after the A, B, C portion. And then considered quitting before and after each 10 min AMRAP. Plus side: I didn't quit. But I don't really like that I have those feelings regarding training. Normally I feel better once I get into the swing of working I didn't

A. Build to a heavy – PC + Clean & Jerk (not Tng) in 8 sets or less
B. Clean pull; 1.1 x 3; rest 2 min
C. RDL @5211; 3-4 x 3; rest 90 sec
10 min amrap:
200m row
2 TGU/arm
5 ring dips
5 box jumps

rest 3 min

10 min amrap:
200m run
30 DUs
3 wall walks
5 jumping lunges/leg

rest 3 min

10 min amrap:
1 RC
5 burpees
10 wall balls
15 sit up

Monday, July 21, 2014


1 min Row
1 min FLR
1 min walking lunges
1 min COVP Hold
1 min double unders
x 10

Didn't feel great today. Body still feels crappy and def lacking motivation. I think I'm just in a tough transition period right now plus I know I'm not eating and recovering like I should. COVP hold was killer, and my DU sucked today.

Sunday, July 20, 2014


Did NOT want to get up and go to the gym today. Literally felt like I got hit by a truck...but I did...and encountered a kajillion downed powerlines. No power at the gym, so I did the presses outside, CTB in the dark, and the runs outside obviously. I did decide to not do my PM session because I really didn't feel comfortable being alone back there in an empty gym without any a storm. PLUS My body really really really feels like crap. My shoulders are really achy along with the rest of my upper extremities. I was actually worried that my compartment syndrome came back, but I don't have sausage fingers so I guess I'm just worn out.

A. Press @ 12X3; 3,3,2,2,1,1; rest 5 min (Hold OH for 3 sec)
85, 90, 95, 100, 105, 105
B. CTB Unbroken Chin Ups x 15/set x 5 sets; rest shortest time needed
(no break in kip allowed per set)
could not do 15 UB, so I did AMRP UB without breaking the kip 5, 6, 5, 7, 6
C. Run 400 m @ 90%; walk rest 2 min x 4
done. blah.

3 rounds for time @ 97%:
20 KBS - 2/1.5 pd
20 burpees
rest 30 min
for time @ 97%:
Row 400m
21 thrusters - 65#
Row 400m

**did not do. No power @ the gym

Saturday, July 19, 2014


A. PC – build to a heavy single in 15 min
160. Failed at 165 like 8 times...This was really frusturating because I made up my mind yesterday that I would hit 170, and I couldn't even get 165 EVEN THOUGH I'VE DONE IT BEFORE. I pouted a little bit, then got over it and continued with the workout
B. 3 sets - Max effort Tng of A - Take 70% of A (true Tng, no pauses); rest 2 min
112#; 12, 6, 6
C. 6 sets – PJ + SJ x 2; rest 2 min (speed and efficiency less about load)
85, 95, 100, 100, 100, 100
3 sets for time:
100m sled drag (HEAVY grinder)--HEAVY sled+90#
50m FC 2 pood
100m HS walk
50 DUs
57:38. Yeah so maybe I went too heavy on the sled drag because I have bruises on my shoulders, back, and waist from the rope thingy that I used to drag it....and it took me almost an hour to do this thing. The HS walk also took a very long time because my shoulders were already fatigued....I probably made it 10m max without having to stop. This was a mindfuck for sure. The sled drag was pretty terrible and it really sucks trying to move something that just doesn't want to move. The handstands were irritating as well. I did it though, and some of my new gym friends paid me a huge compliment when they commented how I always just put my head down and do work without complaining.

Friday, July 18, 2014


A. SJ; 2,2,2,2,2; rest 2-3 min (build, speed and efficiency)
stayed at 85# and worked on getting under the bar faster, punching it out, and getting my head through.
B. Front rack lunge; 20m x 4 sets; rest 3 min (inc load per set)
85, 95, 105, 110. The last 2 sets were HARD
C. 3 sets:
60 sec max effort - PC + J (115)
rest 60 sec
60 sec max effort – PC + J (95)
rest 60 sec
60 sec max effort – PC + J (65)
rest 3 min
115 and 95 were way harder than anticipated. 65 was a breeze
5 sets –
5 thruster (65#)
20 sec row @ MAX EFFORT
rest walk 3:10
Oh hey, this sucked. Stayed way under 1:50/500 on the row

Wednesday, July 16, 2014


A. BS @22X1; 10@50%, 8@60%, 6@70%, 4@75%, 3@80%; 2@85%, 1 @90%; rest only the time it take to change the weights
107, 130, 150, 160, 182, 195. This felt awesome. It was a tough little workout, but all my squats felt smooth. Never really got stuck which was good. Reallllllly focused on keeping my knees out. Think I did a good job, Irving was watching me and said they looked good, so I'll take his word for it.
B. Snatch balance; 2,2,2,2; rest 2 min
105. These felt ok. Irving worked with me a little bit on staying upright and keeping the bar behind me. My hips are super tight too...REALLY need to work on that...I need a live-in massage therapist
C. 5 sets - Muscle Snatch + Snatch grip push press; rest 2-3 min
65, 75, 75, 75, 75. Kept it light so I could really focus on technique.
For time
10 sets:
20 DUs
5 kipping HSPU
rest walk 60 sec
25, 22, 21, 29, 23, 24, 25, 25, 24, 26 (total time 13:04). DU felt pretty good today which was a surprise. I need to start shortening my rope, but I haven't done that yet...HSPU were good. All unbroken. hooray

Tuesday, July 15, 2014


A. Build to a heavy – 2 Clean + 1 Jerk in 15 min
150. Worked up from 105, 125, 135, 145 (failed the jerk once because it was too far in front..then made the complex). then 150. Felt really good coming out of the squat which NEVER happens this "heavy". I probably could have squeaked out a little more, but my 15 minutes was up
B. RDL @4211; 3-5 x 3; rest 2 min (tough weight)
C. For 6 sets – every 90 sec - Tng HPS x 6 (60%) + 5 burpees + 30 DUs
85 (60 was 81..) 85 felt pretty heavy
10 min amrap @80%:
Run 200m**subbed row because it was dark outside and I was the only one there..
2 TGU/arm (36)
Row 200m
2rds + 137m. TGU were the huge limiter here
rest 3 min

10 min amrap @80%:
3 MUps
20 sit ups
30m crawl
4 rounds. MU were a struggle today, not sure why
rest 3 min

10 min amrap:
10 cal AD
10 Pull ups
10 burpees
4 rds

Monday, July 14, 2014


1 min Run Row
1 min FLR on Rings
1 min AD
1 min L-Sit
1 min double unders
x 9
 This was not so fun. Subbed rowing for the run because it was raining. The FLR and Lsit were HARD. After 45 minutes of sweating buckets, I had a chat with Irving about my double unders. Basically I'm being really inefficient because I don't keep my arms by my sides. This was def the case during the open, so I'm going to take his advice and slowly shorten my rope week by week so I force myself to stay tighter. After sweatapalooza, I did a few bar MU because I hadn't done them in a while...and then smacked the shit out of my boobs so I stopped. THEN I worked on some HS walking, and Iriving the gymnastics ninja gave me 4 little pointers which completely transformed my HS walks. Smaller "steps", straight arms, neutral neck, and fingers out. Boom, I can do this allllll dayyyyy. Then I went home and ate because food is good. I'm going to try to keep a detailed food log this week to see how i'm doing....rawr

Sunday, July 13, 2014


5 min z1 warm up
1 min 85%
1 min 50%
5 min z1 cool down
1st 14 min on rower. .finished up on AD..if only I still had access to 5929409809845 assault bikes instead of 1 broken airdyne. The rowing intervals sucked.

Chest to bar chin ups
6:34. Oh hey, this was miserable. Kept burpees tbe same pace on C2B to save my triceps. I should have piled up a few mats so I didn't have to jump as high.

Saturday, July 12, 2014


A. PC cluster; 2.2.2 x 3; rest 15 sec, rest 2 min (build, not Tng)
135, 145, 155--misread, did wrong..ended up doing 3x2
B. Jerk ; 3,3,3,3; rest 2 min
125, from ground, push jerks
C. 20 SJ for time (85%, from ground)
2:57 (125)
8 min amrap:
8 burpees
amrap strict HSPU effort
5rds+4t2b (2-3HSPU/round)
rest 3 min

8 min amrap:
12 cal row
6 box jumps (step down)
amrap chin ups
3 rds+3 cals. Really felt like I hit the wall

Friday, July 11, 2014


A. BS @20X1; build to a heavy triple (in 8 sets or less)
155, 165, 175, 185
B. Emom 10 min –
Odd – tall snatch + dip snatch
Even – snatch x 1
65#. 65 was the heaviest I could go for the tall snatch. That was pretty tough...
C. Snatch high pull; 2,2,2,2 (80-90% of 1RM); rest 2 min
didn't have written down for some reason, did not do

5 Rope Climb
10 BB Russian step up (mod load)
4 RC
10 BB lunge
3 RC
10 BB reverse lunge
2 RC
10 Front rack step up
1 RC
10 OH walking lunge
13:10 65#
Row 150m @90%
Rest walk 30 sec
34.0, 34.2, 35.8, 36.1, 36.8, 36.1, 35.2, 35.3

Wednesday, July 9, 2014


Still struggling to get motivated (and still sick), but glad today was a shorter day.

A. Build to a 95% effort Front Squat in 12 min
B. 10 push jerk 95# x4 sets; rest 2 min
felt pretty good. focused on trying to cycle all about 8 TnG, then had to kind of reset my feet and finish up the last 2
C.1 10 GHD Sit-ups
C.2 10 Back Ext ; rest 90 sec x 3
25 min Time cap (cut it off after that if you don't finish)
1-15, 15-1 ladder
Ring dip
(1 L-pu, 15 ring dips, 2L-pu, 14 ring rips…. 15 L-pu, 1 ring dip)
6 L-PU + 5 RD

Tuesday, July 8, 2014


Still dealing with the cough. Seems to be getting worse unfortunately..Did NOT want to train today but felt better once I did...and then worse...I literally sat slumped in front of a fan for 20 minutes after I was done. ROUGH

A. For 8 sets - every 30 sec – Tng PC + jerk (60%) x 2
B1. Tng Snatch (full) x 5; rest 15 sec
B2. DU x 30; rest 15 sec
B3. Row 10 cal Hard; rest walk 3 min
C. Good morning @32X1; 5,5,5; rest 2 min
10 min amrap@80%:
AD 10 cal  20 sec AD
10 jumping squat
5 HR push ups
2 MUp
5rds+20 sec on AD. Computer on AD broke so I just went for 10 seconds. MU were singles. I'm working on using progressively higher rings since that's how they'd be for any competitions I might do
rest 3 min

10 min amrap @80%:
row 250m
2 TGU/arm 16 kg
6 kipping HSPU
4 rounds+16m TGU was limiter..and my row was slow as hell, let's be honest
rest 3 min

for time @80%:
400m run sub 400m row
10 CTB Pull ups
20 wtd. sit ups 15#
2 rounds+77m. I didn't want to run since I was the only one at the gym after hours and it's a little secluded back at the I rowed instead. I completely hit a wall. This was terrible.

Monday, July 7, 2014


this was beautiful. body feels like shit after hitting it hard this weekend. This cold/sickness/virus/ick feels like double shit, but this workout made me feel way better

1 min Row
1 min Side Bridge (right)
1 min AD
1 min Side Bridge (left)
1 min double unders
x 8

Sunday, July 6, 2014


Literally look every fiber in my body to get up and go to the gym today. Still feeling sick and really just wanted to lie around today. Also, my ass is so sore from those damn split squats. sick+sore...great combo. Really tempted to skip the cardio part...but didn't. Obviously.

A. Build to a heavy - SJ from behind the neck (use rack or boxes) in 15 min
105, 120, 135, 145, 150FAILx2. Felt really strong up until the 150s. I think I could have gotten it, if I had been more agressive with the dip and drive.
B. 6 sets – clean pull + mid thigh hang clean pull + mid thigh hang clean; rest 2-3 min
115x2, 125x2, 130x2. Felt really good in my squats.
C. Emom 12 min (60-70%, snappy)
Even – clean + FS + jerk
Odd – burpee box jump over x 5 + 20 DUs
105# for the cleans. Did powercleans, probably shouldn't have done that. Felt fine though. DU felt great. Didn't do the little dolphin kick thing..
20 sec AD max effort
rest 3:20 min
x 4
rest 5 min
x 3
Kind of gassed at this point. Did it though. hooray.

Saturday, July 5, 2014


Was really amped to train today and work on my snatch, but that quickly disappeared as I woke up (still) feeling like shit and everything kind of sucked..
A. BS @32X1 cluster; 2.2.2 x 3; rest 15 sec, rest 2 min
155, 170, 180. Probably should have started a little higher. 155 wasn't bad. 180 was tough.
B. Mid thigh hang snatch pull + HS + Snatch; 1.1.1 x 6; rest 2-3 min
85, 95, 95, 95, 95, 95 missed a few of the final snatches. Did not feel stable, or great at the bottom. Frustrating because 95 should be easy. One of the coaches noted that I need to focus on driving my elbows up, so I'll work on that.
C. Drop snatch; 3,3,3,3; rest 90 sec (SPEED)
55, 65, 70, 75. Didn't really know where to start with weight here, started of light because I was a little tentative to just drop under the bar without a dip or drive. Really good drill to work on speed...
Row Repeats 500m
x 5 rest 3 min between sets 90%
2:03:3/2:07:0/2:07:7/ 2:06:5/2:07:5
Was tough to get myself motivated to do this as a)I have some icky virus which makes me feel like tired shit and b)I HATE ROWING (and am reallllly bad at it), but I did it. Started off too fast and couldn't sustain it...guess I was pretty consistent for the rest

30 C&J @ 95lbs
For time
Had to drop a few times. I know I could have done better but it was really tough to push myself today. What started off as a little tickle is turning into a full blown virus which is really getting in the way with things..I guess this isn't a terrible time though. Way better than I did it last. Can't remember the exact time though.

Friday, July 4, 2014


Feeling a little under the weather...pretty run down with some cold-like symptoms..

A. Build to a HVY FS in 5 attempts
155, 165, 175, 180, Failed 185 (Video). Pretty frustrated that my front squat seems to be stuck around 180/185
B. RFSS 6-8 reps ea leg 4 sets; rest 2 min
40#/hand. 6 reps/leg. Tough but doable. May have been able to do 8 reps the first set or two..
Asending ladder emom as long as you can make the reps
1min burpee 1 +1 MU
2min 2 Burpee + 2 MU
3 rounds+4 burpees + 2MUWas able to string together my second round of 2 MU, but no others. Kept losing false grip and either getting stuck in the dip or not even catching myself on the rings. More frustration.
+ rest as needed
15 min AMRAP
strict HSPU 3
strict pull-up 3
13 rounds. This made me feel strong..not really sure what a good score would have been (15 rds maybe?) but I went unbroken for maybe the first 8-10 rounds..that was cool.

Wednesday, July 2, 2014


Death by deadlifts 165# (must be touch and go reps… 1on the first
minute, 2 on the second minute, 3 on the third, etc…)
9 rounds. Lost grip on #3/10
100 ring dips for time
21:52 (50@8:02). This was miserable. started reallllly failing around rep 80.

Tuesday, July 1, 2014


A. Power Clean - 2-3 x 5; rest 2 min
120x3TnG, 125X3TnG, 130x2TnG, 135x2TnG, 140X2--regripped @ bottom
B. Clean Pulls @ 120% max clean; 2,2,2,2,2; rest 90 sec
attempted 195 (video), ended up using 180
C. Bench Press Close Grip @ 30X1; 2-3 x 4; rest 2 min - 80%
120# 3,2,2,2
5 sets:
5 UB CTB chin ups
Airdyne 20 sec @ 90%
30 double unders AFAP
rest walk 3 min b/t sets

Monday, June 30, 2014


15 power snatch 85#
Rest 2 min
30 CTB chin ups
Rest 2 min
45 wall balls
Rest 2 min
60 burpees
Rest 2 min
45 box jumps 20"
Rest 2 min
30 DL 165#
Rest 2 min
15 power clean 135#

Underestimated this one. It knocked me on my ass and left me looking like I just jumped in a pool with all of my clothes on. Snatches were sets of 5. C2b were sets of 5, until I had to decrease incrementally to singles. wallballs were sets of 10...and then one set of 5. burpees were just fall down get up. box jumps were jump up step down. DL were tougher than expected. sets of 5 for a while then singles. PC were all singles..

 Came home, ate a bunch of food, chugged water, and passed out on the couch. Woke up with a raging tension/exertion/dehydration headache so there's that..I'm sure training after my first day of work has something to do with it..

Sunday, June 29, 2014


Felt pretty sluggish today, but after the first 15 minutes I got a little better. Lats, tris, and bis are ON FREAKING FIRE

15 min amrap @80%
Row 250meters
20 meter bear crawl
10 hang power cleans 75#
5 burpees
4 rounds+120m
Rest 5 min
15 min airdyne @80%
3.95 mi/118 cal
Rest 5 min
15 min amrap @80%
Run 400 meters
10 deadlift 135#
10 push press 65#
10 ghd sit ups
3 rounds

End result of my workout. This heat though...

Saturday, June 28, 2014


A.Snatch - 105 x 1, 110 x 1, 115 x 1, 120 x 1, 115 x 1, 110 x 1; rest 90 sec
hit 105-115 no problem. Struggled with 120 a bit: failed the first one, made the second one but was reallllly ugly and had to walk a few big steps to save it. attempted (and failed) three more times, then I got really agressive with it and nailed that 120 like it was nothing. Failed the 115 after that, then hit the rest of my numbers.
B.Clean & jerk - 120x 1, 125 x 1, 130 x 1, 135 x 1, 130 x 1, 125 x 1; rest 90 sec
these were great. felt really strong at the bottom and was a lot easier to come out of it. 135# has always felt a bit heavy for me with full cleans, but it wasn't too bad today. All my jerks were push jerks. Solid
C.RDL 3.2.x.1 120lbs x 7,4 sets; rest 2:30
100 pull-ups
50 strict HSPU 6" (one ab mat, 25# plates)
For Time:
20:32 (finished pull ups @ 7:03)
Started out with sets of 10 butterflying, but once my shoulders fatigued I did sets of 5...then sets of 5 with a gymnastics kip. Strict HSPU were tough, max I could do UB was about 5, but mostly did sets of 2. Had to rest a good bit because I didn't want to waste any energy on failed attempts. Tried to just kiss the top of my head with the ground because if I waited too long on my head, there was no hope of me getting back up.

On a food note, I was CRAVING a bagel and cream cheese during the entirety of my workout, so I got one and it was bangin. Gluten and dairy for the least it was full fat cream cheese haha (and smoked salmon for protein)

Friday, June 27, 2014


A. 2-position FL,Hang snatch - 105lbs x 2 sets, 110lbs x 2 sets; rest 2 min
feeling more and more comfortable at the bottom.
B. Snatch pull 130lbs x 5, 5 sets, rest; 2 min
felt fine, used straps. Looking at videos, I need to work on keeping my booty down and my chest up. Think I did better on the last few sets
C. BN Snatch push press @ 1.2.x.2- 110lbs x 5, 5 sets; rest 2 min
Not much to say about these, felt good.
D. 1-1/4 Back squat @ 2.1.x.1 - 155lbs x 4, 3sets, 155lbs x 3, 2sets; rest 2 min
Did not feel light by any means, but didn't feel terrible. Last rep of each set was tough.

Wednesday, June 25, 2014


A.Power clean + clean 110lbs 1.1. x 4 sets; rest 2min
These felt great. No jumping out with my feet.

B.Snatch balance (3 second hold in the bottom) 95lbs x 3, 100lbs x 3, 2sets,
110lbs x 3, 2sets; rest 2 min
3 second hold was a killer, no misses though. Shoulders felt smoked after this one. (no belt; focused on bracing my core before dropping under)

C.Push press @ 1.2.x.2 115lbs x 4, 5sets; rest 2 min
Accidentally did 5 reps for the first two sets. Got heavy towards the end.

Tuesday, June 24, 2014


Woke up ready to put in some work today. Getting kind of anxious about starting my new job (and less time to train) and the exam I have to take Thursday, so was def looking forward to training my ass off and burning some of that excess energy. Switched today's workout with tomorrow's because this one is longer and I'll be in a little bit of a time crunch tomorrow. Hopefully it won't screw up anything too much, but as long as I get the work done, it'll be ok (in my very non professional opinion)

A. Muscle snatch - 85lbs x 5, 95 x 4, 2sets , 100 x 3
a few little bends on 95, couldn't muscle 100, all were power
B. 2-position clean (floor, mid-thigh) - 120lbs x 2, 2 sets, 125lbs x 2, 2 sets
felt pretty good today. Tng.
C. Snatch deadlift 140lbs x 5, 5 sets
used straps and felt pretty good. looking at the videos I need to work on keeping my butt down and chest up.
D.Front squat 3.1.x.1 145lbs x 4, 3 sets, 155lbs x 4, 2 sets
failed on 3rd rep of 2nd set of 155
3 min Max AD, rest 2 min x 2
41 cal, 42 cal
8 min amrap:
6 burpees
5 Hang power clean 75lb
3 MUp
3 rounds+6 burpees, 5HPC, 4HSPU, 3MU
HPC were super light, all unbroken, and more like reverse curls (I don't think I really even bent my knees). MU were good, but all singles. 

Today was an awesome workout for me today. Felt strong and very relaxed once I got done. Mission accomplished.

Monday, June 23, 2014


Didn't feel 100% today. Got too much sun yesterday so I kept overheating and the sunburn was irritating. Also don't think I ate enough pre-workout because by the time I got to the rows I a) obviously did not keep the pace and b)felt completely gassed

A. Power snatch + snatch 105lbs 1.1 x 4; rest 15/3min
felt really stable at the bottom. Was jumping out a little too wide on the power...
B. Jerk @1.2.x.2 135 1.1 x 5; rest 2 min
C. Clean pull 140lbs x 4, 5 sets; rest 2 min
with straps
D. Back squat @ 2.1.X.2 160 x 5, 2sets , 170lbs x 4, 3sets; rest 3 min
failed #4 on 3rd set of 170#.
500m Row @ 2min Pace
1 min Back ext
1 min GHD
x 5 rest; rest 1 min

Well shit. Halfway through I downed some applesauce thinking that the sugar would help me. It did a little bit....but obviously not enough to get me through the end.

Sunday, June 22, 2014


Very little motivation today and felt rushed because there was only one class today (10:30-11:30) but the timing of this workout was PERFECT. Dogged it a little through the last 12 minute AMRAP, but got it done.

12 min amrap @80%
10 kbs 1pood
10 ring dips
Row 500 meters
3 rounds. Ring dips felt tough. max I got unbroken was 6. Towards the end I was doing 2s and 3s.
Rest 5 min
12 min amrap @80%
Airdyne 20 calories
15 back extensions
10 push ups
5 burpees
3 rounds+6 cals
Rest 5 min
12 min amrap @80%
30 double unders
10 kettle bell snatch 1 pood
5 burpee broad jumps
Run 100m
3 rounds+30DU+10KB. DU were ok-haven't done them in a while, so it felt kind of weird. KBS was fine, just slammed my arms a lot which made me cranky. Run hurt my ankle. At this point I was just checked out.

Saturday, June 21, 2014


A. Snatch - 100 x 3, 105x 2, 110 x 1, 115 x 1, 110 x 2, 105 x 3; rest 2 min
This felt pretty good. Getting used to dropping under rather than riding it down. All singles, not sure if they were meant to be tng? took me 3 attempts to get 115x1..however for some reason I did 115 for 2 between the last 110 and 105 and nailed both of those.
B. Clean & jerk - 110 x 3, 115x 2, 120 x 1, 125 x 1, 120 x 2, 115x 3; rest 2 min
Didn't feel great, but got it done. All push jerks except for the 110 where I accidentally push pressed. cool.
C. RDL @ 115lbs x 8, 4 sets; rest 90sec
mixed grip

10 min AMRAP
75 Thrusters 45lb
50 burpee
amrap MU Time remaining
2 MU. Finished thrusters in 5 minutes, finished burpees with 1:55 left for MU. Got in 2 muscle ups...squeezed in a few more attempts but just slid off the rings...I think a mixture of sweat and my arms being shot.

Friday, June 20, 2014


A.2-position snatch 1.1. 100 x 2 sets, 1.1.110 x 2 sets (15sec /90 sec)
B.Snatch pull 130 x 5, 5 sets; 1 min rest
with straps
C.BNSnatch push press @ 1.2.x.1 105 x 5, 5 sets; rest 2 min
D. 1-1/4Back squat @ 150lbs x 5 x 2, @ 1.1.x.1 160lbs x 5, 4sets; rest 2 min
150# were ok. 160-failed on rep 4 of 1st set, 2nd set was fine, 3rd failed on 3. Failed the first squat of the last set
1 Min Max AD @97%; rest 2:30
x 3
18 cal, 19 cal, 16 cal

Wednesday, June 18, 2014


Rough day of training today. Arms/chest are still brutally sore. Legs aren't to fresh either. Front squats were straight up terrible-failed on the second set of 145, 155 straight up didn't happen. Really disappointing, but tried to just let it go and continue training. MU/HSPU were really tough for me today too-triceps/chest are on fire. Couldn't get the dips at the end. wahhhh. Needless to say, I'm grateful I have tomorrow off

A. 2-position clean (floor, mid-thigh) - 1.1. 110lbs 2 sets, 115lbs 1.1. 2 sets; rest 3 min ( try TnG)
all TnG. Felt pretty light
B. Clean deadlift @ 3.1.x.2 155lb x 5, 5 sets ; rest 2 min
with straps. tough tempo.
C. Front squat @ 4.1.x.1 - 135lbs x 5, @ 3.1.x.1 145lbs x 4, 2 sets, 155lbs x 3, 2sets @ 2.1.x.1; rest 3 min
failed 3rd rep on set 2 of 145. Failed first rep of 155 :(
1k Row
4:06:4. started off too fast on the first 500 (sub 1:50)
12:45. last 5 MU-no dip. MU were all singles today, really focused on throwing my elbows back on the pull in order to get up on the rings. Both of these movements were really difficult for me today. Hoping it's just from being off for a while..but thinking it might have to do with the 3 pounds I gained.

Tuesday, June 17, 2014


REALLY sore today. Particularly my low back, hamstrings, traps, and chest...AND MY TRICEPS. GOOD LORD MY TRICEPS

A Power clean + clean - 110lbs 1.1, 4 sets; rest 2:30
felt great. Good foot position.
B.Snatch balance 95lbs 1.1.1, 2 sets. 100lbs 1.1.1, 2sets, 110lbs 1.1.1; rest 2min
110 felt pretty heavy, but no misses. Focused on good footwork. Had to take a couple steps on a few..
C.Push Press @ 1.2.x.2 115lbs 5, 5 sets; rest 2min
These were tough, esp the last 2 sets. My arms were getting pretty fatigued
50 hand stand push ups for time
(every time you break, perform 20 double unders)
10:57. Strategy: 25 and 25. Actuality: 12, 6, 3, 5, 4,3,3,4,2,2,1,2 (I think that adds up, I had it written differently in my log). My shoulders were completely fried after the push presses. Double unders felt good though

Monday, June 16, 2014


Break time is over, back to the grind

A Power snatch + snatch 1.1. 100 x 4 sets; REST 2:30
These felt pretty solid, but not really light. Felt awesome at the bottom.
B.Jerk - 135LB x 1.1.1. x 5; REST 2:30
push jerks
C.1 Clean pull - 145x 5 , 5sets; rest 2min
holy balls, these felt super heavy. Used straps.
C.2 Back squat @ 3.2.x.1 150lbs x 5, 160lbs x 5, 3sets, 165lbs x 3, 160lbs x 4; rest 2:30
Alarmingly heavy. REALLY need to watch my knees, they were going in way too much.
15 min EMOM
Min 1 5 MU No Dip
Min 2 7 Ring Dips
Min 3 10 Toes through rings
Minutes 1 and 2 were death. Strung 3 no dip MU together the first time, but no dice after that. Messed around with ring height...trying to make it work. Ring dips were tough. First time did 7 UB, then 5 and 2, the 3, 3, 2, then 3, 1 1 1... Toes through rings are fun. I feel like an acrobat.

Friday, June 6, 2014


Last workout at CCF. Bittersweet. There were tears.

A. 3-position Snatch (Blocks) - 85 x 2 sets; 90lbs x 3 sets; rest 2 min
Floor, Knees(blocks), high hang. Felt stable.
B. Snatch pull - 120lbs x 7, 4 sets; rest 2:30min
Used straps, would drop after like 2 otherwise. These killed me.
C. Snatch Grip BN push press - 90lbs x 5, 3set; 100lbs x 5, 2 sets; rest 2 min
Felt fine. Not too heavy.
5 burpees AFAP NO jump or hands OH
Prowler push 45# 50 meters @100%
Rest 2:30
Did the sleds on the turf, and felt like I was pushing a concrete wall.

Wednesday, June 4, 2014


Row 500m @ 70%,80%,90% 97% rest 2 min
2:10. 2:08. 2:04. 2:04
break 5 min
2:10. 2:09. 2:06: 2:05
Obviously need to work on my pacing.  I think I start out too fast and am unable to sustain it.
A. Muscle snatch - (75 x 5;1 set) (85 x 4; 1 set) (95lbs x 3 x 2sets)
B. 3-position clean (floor, Blocks knee, mid-thigh) - 115 x 2 sets; 125 x 3 sets; rest 2min
Tough but doable. Kept my feet in one spot which was good, but let my knees come in a little too much.
C.1 Clean deadlift @2.1.x.1 175lbs x 7 x 4 rest; 2min
double overhand grip KILLED me. Pretty much did singles.
C.2 1-1/4 Front squat @3.1.x.2 105 x 8; 115 x 6; 125 x 5; 135 x 3; 125 x 5; rest 2min
RIP Gabi, it's been real. This shit was hard. Between these and the DLs, I got really light headed
D.1 Weighted sit-ups - 10, 4 Sets; rest 60 sec
25# plate
D.2 FLR on Rings 1 Min 4 sets,; rest 60 sec

Tuesday, June 3, 2014


( PC Complex+Skill%+UB Density+ Core)
A. Power clean + 2 TnG Squat clean - 115lbs x 2 sets; 125lbs x 3 sets; rest 2 min
focused on not jumping my feet out, and felt significantly more stable. 125# was doable, but did not feel easy by any means for the squat cleans.
B. Snatch balance - 75lbs x 3 x 2; 85lb x 3; 95lb x 3 x 2sets; rest 90 sec
these felt strong. once again, focusing on dropping straight down and not jumping my feet out.
C.1. Push press - 105lbs x 5 x 5sets; rest 2 min
Last few reps got spicy. Shoulders felt it, especially coupling it with the T2B. Need to work on getting a bigger drive out of my legs, felt too much like a strict press.
C.2 Strict T2B 5-7, 4 SETS; REST 90 SECS
6 each time. My abs are already on fire. This burned out my grip and shoulders quickly. No grips used, trying to toughen up my baby hands.

I also really need to get my nutrition in check. I've been pretty laissez faire about it after the open...and with graduation...and the move...and I'm sure with my upcoming birthday and wedding. But starting 6/16, back to being pretty strict about eating well. One thing that is alarming to me, is that my appetite as decreased considerably lately. I've been supplementing with ice cream/frozen yogurt to keep my calories up (rough life) but even so, I'm getting about 15-17k calories/day which is def not enough to keep up with my activity level. I can tell too, I'm so freaking tired.

Monday, June 2, 2014


Coming off a strong week last week, ready to hit it hard this week...and then I will have a short break to move my life to Atlanta. Not going to lie, when I looked at my training this week, I was straight up excited. Lots of work to be done, and I'm ready to attack my weaknesses head on and get better, faster, stronger. Looking back at my past numbers and comparing them to this week of testing really gets me stoked. I either matched or PRed all my lifts, improved my time on the  terrible row-kb-burpee tester, AND busted out some movements I previously wasn't able to do (I'm looking at you strict HSPU and pistols). So excited to bust my ass, put in work, and continue to improve.

5 min Z1 AD
:30 sec 85%
:30 Sec 50%
x 20
break 5 min btwn 9-10 work HS Walk/Wall walks
5 min Z1 AD Recovery
Done. HS walks weren't great today. Probably not more than 7m MAX. Experimented with different leg positions (both bent, both straight, one up one down, etc..)
PM (CP % Oly + Absolute Strength+ Core)
A. Power snatch + 2 snatch - 85lbs x 2 sets; 90lbs x 3 sets; Rest 3 min
felt strong today. very stable after taking more of a narrow stance.
B.1 Jerk - 125lbs x 3, 2sets; 130lbs x 3, 3sets; REST 2min
felt ok. kind of heavy, but able to bust out 3s pretty easily. Push jerked all of them
B.2 Back squat @3.2.x.1 120lbs x 8; 130lbs x 8; 140 x 6; 150lbs x 6 2sets; (rest 2 min)
Tried to focus on keeping my knees out. Very stanky leg
C. Clean Pulls 155 x 4, 3 sets; rest 1 min
First clean pull of each set was awesome. Went downhill from there.
EMOM 15 min
1 min Back Ext 10
1 min GHD Sit-up 10
1 min 2-3 MU
Tried to string together MU, but I think my rings were too low so I couldn't get full extension. Got 3 singles every time but the 4th round.

Saturday, May 31, 2014


Didn't have anything programmed for today, so I followed the template from the last few saturdays.. warmed up by doing pistols w/o shoes or knee wraps, but put on lifters and wraps for the actual wod. Feel like I got some good work done...More aware of my body

EMOM x 16 min
odd: 4 pistols (alternating legs)
even: max distance hs walk
 Pistols were good. Think I made almost all of them. HS walk was ok...went about 7.5m (25 ft) each time. Some a little over, some a little under.

Friday, May 30, 2014


A. Build to 1 rm PS
130 PR! 5 pound PR! 125 felt really good, 130 was funky, and took me a couple tries to get, but I made it. Really need to remember to engage my back, squeeze my shoulders, and stay tall.
B. Build to a 1 rm Squat clean
150, matched my last PR. Don't understand why my clean is so low since I can A) powerclean more than that and B) front squat more than that.
30 muscle ups for time
8:04. Happy with this. Was shooting for under 10 minutes. Strategy going in was 1 every 20 seconds (which would put me at 10 minutes), but I ended up just going when my body felt ready. Strung together 2 at the beginning, but then just did singles. I need to work on staying tighter coming out of the top and not swinging around as much. that's what gets me off balance.

Wednesday, May 28, 2014


Woke up feeling a little unsettled and on edge today for a variety of reasons. I think my upcoming move is starting to get to me among other things. Also the impending doom for this tester, i'm sure was a factor. This is my third (maybe 4th?) time doing this, and the fact that I know how much it will hurt, and how shitty I'll feel afterwards makes it that much harder to get motivated.

3 sets @ max effort
250m row
10 kbs 1.5
10kbs 1.5
10 burpees
250m row
rest exactly 12 min b/t sets
all sets MAX"

Went super hard on this first one. Was sub 1:40 for the row. All the KBs were unbroken, but probably slowed down per round. Row definitely slowed down. Breathing felt better though. Afterwards I just felt mentally and physically drained. Not fun. Just for comparison's sake. when I did this on 4/8 I got 4:29, 4:22, 4:27

Tuesday, May 27, 2014


Was a little worried about testing today. Got into the gym after a long day of work and didn't feel great. Overall I'm feeling a little beat up. My left knee is still bothering me, my right ankle never healed, and now my left elbow has jumped into the mix. Even one of my fingers hurt! Starting to look forward to the little break I'll take when I'm moving and getting situated in Atlanta.

A. Build to a 1 rm back squat
215 PR! 5 pound PR. 210 felt easy, 215 felt sticky, failed at 220. Double wrapped my right knee and it felt great. Was really good about breathing today too (I think). Took TONS of time to build up to this with lots of breaks.
B. Build to a 1 rm FS
175. Matched my previous PR. Failed at 180. Maybe was a little too forward? Not sure?
C. Build to a 1 rm Press
105. 5 pound PR. Couldn't even get 110 up.
10 min amrap
15 snatches 55lbs
30 dble unders
6 rounds (270 reps). Oh hey, that's funny, after 3 tries in the open the best I got was 265. Was not feeling this at all after spending nearly an hour maxing out. I was tired, cranky, hungry, and unmotivated. I only did the first round unbroken. The second round of snatches I did like 10 and 5. And then I just muscle snatched sets of 5 for the rest of the time. Probably taxed my shoulders a little bit more, but I feel like I conserved energy. Double unders were unbroken for the most part. Took a few breaks to catch my breath, and what a surprise, 5 round more than the open. I think this is probably a combo of me 1) getting better and 2)not getting spooked my first workout of my first open. I'm curious as to how I'd do fresh...but not curious enough to do it again...

Monday, May 26, 2014


Surprising day today.

A. Build to a 5 RM DL in 5 attempts
110 kg (242#). My 1RM is one 250....apparently not anymore. I did this all in KG so I wouldn't reaaaaaly know what I was lifting until afterwards. Tried to pull 115 and barely broke it from the ground. wahh. guessing I was just tired. Took a few more than 5 attempts per Paul.
B. 2k Row for time
8:52.3. Started off WAY TOO FAST on the first 500. Like sub 1:50. That was dumb, couldn't sustain it. Oh well.
For time:
75 CTB
30 Strict HSPU
12 min time cap--22HSPU. Wasn't really looking forward to this because before today I've done a total of 2 strict HSPU. Today I knocked out my first 5 unbroken....and got to 22 before the time cap. Should have just finished it out, but I wasn't thinking. C2B kind of sucked today, my elbow was really bothering me. I'm close to butterflying them though. That will be helpful.

Saturday, May 24, 2014


EMOM x 14 min
Odd 20 DBL unders
Even 1 Legless RC
done-funny story, I did 24 minutes. Double Unders were ok...still bother my ankle, but did them all unbroken for the most part. Legless rope climbs are a work in progress..I made it to the top twice, the rest of the times, made it about 1/2-2/3 of the way up. Alternating starting from the ground or jumping and climbing.

Afterwards, went to the lake and had a 2 hour paddle boarding excursion. So nice.

Friday, May 23, 2014


Sat down and talked to Paul today about my numbers and goals. A lot of work to put in, but I'm hungray. A loooot of strength...a lot of endurance...excited to get even more serious.

Find 8RM RFESS @ 3131
Find max weighted dip
40#; SO CLOSE TO 145! PR Maybe? I don't know why I don't have my weighted dip max recorded...
A. Squat Snatch. Snatch Balance, 1.1 x 10 sets, 2 min - all tough sets, but no failures due to excessive weight
95#. Failed a few times, but dt mechanics, not weight. Have a habit of losing it forward..
B1. Snatch Grip DL @ 13X1, 5 reps @ 100% RM x 5 sets, 10 sec
B2. Depth Box Jumps, 5 x 5 sets, 2 min
20 in box to 24 in box. These were fun, liked them.
B3. Close Grip Bench Press @ 20X1, 5-4-3-2-1, 2 min
75, 95, 115, 135, 145 **5 pound PR on the bench press
C1. Back Squat with Chains @ 20X1, 5-5-5, 1:30 min - 80-85% effort, not max
160#. Around 80%. Felt light...really wanted to focus on my knees.
C2. One Arm DB Rows @ 20X0, 6-8/arm x 3 sets, 1:30 min
6x40# for all

Wednesday, May 21, 2014


VERRRRRY tired for the last few days week or so. Not sure if it's from training or what...but last night, I passed out in front of my computer, lights on, on top of my bed, before 10 (after like a 30 min pre-bedtime nap)...woke up, pushed everything off my bed, promptly went back to sleep. Didn't feel super refreshed like I would expect this morning, but didn't wake up exhausted either..

MAP (short end, high %'s)
12 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
5 min
12 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort
50 cal 2m

Tuesday, May 20, 2014


Tough day of training today. Did NOT get a good night sleep tonight, and for some reason my knee is KILLING me today..flexion, extension, squatting, you name it, it hurts. I'm guessing I aggravated it driving back and forth from Atlanta this weekend as well as stanky leg squatting on saturday. Really hoping it's just pissed off and will calm down over the next few days.. In other news, my abs are kind of sore from yesterday. GHDs perhaps?

 A. Behind the Neck Jerk, build to a max single
105, 125, 135, 140, 145, 150-FAIL
B. High Hang Power Clean off blocks, 1 rep per min for 10 minutes -50kg start add per set, last 3 sets hard
110#, 115, 120, 125, 130, 135, 140, 145, 150-fail, 150-fail, Made ghetto blocks with stacks of weights because I'm lazy and didn't want to drag the blocks around. Worked surprisingly well.
C1. Squat Clean Cluster, 1.1.1 @ 65 55kg x 5 sets, 1:30 min
Dropped to 55kg because my knee was KILLING me. 65 kg would have been tough on a normal day when I felt 100%, but I was actually afraid I would cause more harm. 55kg still bothered my knee, especially on the way up, but it also really made me aware of my knees and I made a conscious effort to drive them out. It hurt, but felt better.
C2. Shoulder Width Pronated Chin-up Cluster weighted @ 20X2, 1.1.1 x 5 sets, 1:30 min
Felt great.
D1. Wtd Ring Dips @ 20X0, 4-6 reps x 3 sets, 1:30 min
Had a tough time with the tempo, so did body weight only-6,5,4
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
5,4,4. Forearms were super tight, tempo was tough. Wish I could have gotten more.

Monday, May 19, 2014


 MAP Low %'s

5 minutes of work @ 75% effort:
5 Right Arm KB Snatch @ 16kg
5 Left Arm KB Snatch @ 16kg
Run 100m
4 rds. KB snatches felt really light, the worst part was the KB slamming against my wrist.
--3 min recovery
5 minutes @ 75%:
Row 150m
5 Toes to Bar
5 Push-ups
3rds+150m. All T2B were UB. Pushups were fine. Row wasn't terrible, stayed at or around 2 min/500
--3 min recovery
5 minutes @ 75%:
15 Wall Balls - 12#
Row 150m
2 rounds+15wb+100m. Wasn't looking forward to this since neither of these movements are my strong suits. First and third rounds of WB were UB. Middle one was 10 and 5. Steve was yelling at me to breathe during the 3rd round of WB which really helped. This needs to be a focus of mine.
--3 min recovery
5 minutes @ 75%:
15 KBS - 16kg
10 GH Sit-ups
3rds+15kbs. 16 kgs is super light for KBS, and they ended up being more like an upright row and press. The GH sit ups didn't tire out my abs persay, just made me dizzy. Was breathing hard after this one
--3 min recovery
5 minutes @ 75%:
30 sec Bear Crawl
30 sec Box Jumps - 20" - step down
60 sec Jump Rope Singles
THIS WAS THE WORST. My posterior legs were super tight, so the bear crawl was miz. Box jumps were fine, and the singles were surprisingly terrible. I haven't touched my jump rope in forever, and I can't remember the last time I did singles. My speed rope was a poor choice for this one.

These types of workouts are ninjas. They're not terrible when you're doing them, but they fry me for the rest of the day. I am so so so tired (and achey. wahhhhh) 

Saturday, May 17, 2014


Was in Atlanta Weds-this morning, and didn't get to a gym on Friday, so I did Friday's workout today and will just forgo Saturday's (EMOM x 12 min Odd 10 C&J 50kg Even 10 NPUB)

A. Snatch Balance, build to a tough single - 1 sec pause @ full depth
115. Failed at 120 (lost it forward). I think if I had attempted it again, I would have made 120...
B1. Snatch Pull @ 13X1, 3 reps @ 64kg 140# x 4 sets, 10 sec
B2. Seated Box Jump Cluster, 1.1.1 x 4 sets, 1:30 min - seated in squat depth
small box+25# plate to 24 in box. These were fun. Hard but fun.
B3. Flat Bench DB Press @ 20X1, 4-6 reps x 4 sets, 1:30 min
6 reps/set. 1 set @ 30#, the rest @ 40#
C1. Back Squat @ 20X1, 3-3-3, 1:30 min - 85kg 185#
3-3-2. These felt heavy AF. Lots of stanky leg going on...need to focus on keeping my knees out
C2. Weighted Ring Rows @ 20X0, 4-6 reps x 3 sets, 1:30 min (Vest if you have one)
6 reps, no vest. 15# plate on chest with feet elevated

Wednesday, May 14, 2014


Wednesday MAP session! short end, high %

11 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
2140 m. Stayed under 2 min/500 for the 85%
5 min
11 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort
2mi, 50 cal. 60-65 RPM/25-30RPM

 so much sweat.

Tuesday, May 13, 2014


A. Split Jerk, build to a heavy single - if you fail, you stop, no redo's
85, 115, 135, 145, 155, failed at 165. Felt pretty strong in the split today. Matched my past PR of 165-my split jerk is weaker than my push jerk though, so happy with this.
B. Power Clean Cluster, 1.1 x 4 sets, 4-5 min - 1st set @ 155lb
155, 160, 165-fail, 165-fail. Couldn't get 165 to save my life today. I kept knocking myself over...bouncing it off my chest...idk what was wrong. Actually, I do. I was bending my arms too much on the pull and not getting my elbows around quick enough
C1. Hang Squat Clean off blocks from knee cap, 3 reps @ 135lb x 4 sets, 1:30 min
Was supposed to be 145, but I didn't realize that until it was too late. 135 was actually pretty tough for me today though. Hard getting the momentum in my hips and got stuck coming up from the squat a few times
C2. Parallel Grip Chin-ups off Rings @ 21X1, 2-3 reps x 4 sets, 1:30 min
3 reps/set
3 reps/set. This was pretty easy for me.
D1. HSPU to extra depth @ 20X0, 4-6 tough reps x 3 sets, 1:30 min
45# plates, 6 reps/set. Not easy, but not too terribly hard either. Did all of these unbroken. Next time, maybe I'll add a 25 pound plate on top of the 45s.
D2. Wide Grip Pronated Chin-ups @ 20X0, AMRAP x 3 sets, 1:30 min
4,3,4, Tempo is a killer.

Monday, May 12, 2014


This was supposed to be AM/PM, but I did it all in the afternoon. No bueno, I know...but had to be done.

CP tester
AMRAP in 10 minutes:
3 Muscle-ups
3 DL @ 215lb
6 rounds + 3 MU + 1DL. Felt like a boss during this workout. Strung together 2 MU immediately, but wasn't able to string any more during the workout. Tried a few times, but missed (no missed when attempting singles). DL felt kind of heavy-just did singles-but were manageable. Tried not to stand around too much, but also didn't try to go to early and waste energy failing.
- MAP Running on flat
5 x Run 5 minutes @ 80-82% Max HR,
3 min walk b/t
this was miserable, but I mostly felt limited by my ankle more so than my motor. Definitely was limping after this. Worked on some mobility with the band which helped some. wahhhh reason #34920398304 why I hate running.

Saturday, May 10, 2014


Underestimated this bitch. Sweating buckets after 2 minutes..

EMOM x 10min
Odd 10 TnG Push Jerk 50kg ( No holding breathe)
first few rounds were TnG. Had to rest on my chest towards the end...didn't drop until rep ten though.
Even 10 TnG DL 50KG
this was fine. tried to focus on keeping good form even with light weight

30 min cool down/contemplate life on the airdyne

Friday, May 9, 2014


Really motivated to train with all the regionals hoopla going on. I will be there soon.

A. Power Snatch Cluster, x 2 sets, 4-5 min @ 50kg
did 3 sets, oops. Missed one or two.
B. Power Snatch CLuster, 1.1 x 2 sets, 4-5 min 52kg
1) failed 1st, made 2nd. 2) made both (booyah)
C1. Snatch Pull @ 13X0, 3 reps @ 100% RM x 3 sets, 10 sec 60kg
felt pretty heavy, but powerful in the hips. Not sure if  I would have been able to get under it today..
C2. Walk-in Box Jump Cluster, 1.1.1 x 3 sets, 1:30 min 24"
super easy. fun.
C3. Wtd Bar Dips @ 30X0, 3-5 reps x 3 sets, 1:30 min 36lb
3 repsx3
D1. Back Squat @ 20X1, 5-5-5, 1:30 min - 80kg
failed the last rep on round 2, failed on rep 3 on round 3. Was not wearing belt or wraps
D2. One Arm DB Rows @ 20X0, 4-6/arm x 3 sets, 1:30 min (30 sec b/t arms) 30lb
6/set. Easy

Wednesday, May 7, 2014


MAP (short end, high %'s)
10 x 30 sec Row @ 85% effort/30 sec Row @ 50% effort
5 min
10 x 30 sec Airdyne @ 85% effort/30 sec Airdyne @ 50% effort

Did these outside to get my tan on. Row felt good, tried to stay at or under 2 min/500 for the 85%, which was very attainable for the 30s. First one out of the gate, I was at a 1:45 pace and kind of felt that...AD was tough. Stayed between 60-65 RPM for the 85%

Tuesday, May 6, 2014


Better training day today. Still feeling a little slowed down, but not nearly as fatigued and sore.

High Hang Squat Snatch off blocks, 2 reps x 6 sets, 2 min - start @ 44kg, add 5kgs after set 3
3x44kg, 1x49kg, fail@54kg, made 1, failed one @ 52kg. Felt relatively stable in the bottom, wish I didn't miss that last rep at 52 kg...
Prowler Sprint 25 sec ALL OUT @ 90lb load x 4 sets, 5 min b.t sets
Didn't realize how tiring this was until after I was done.
4 sets @ 97% effort:
7 touch n go Clean and Jerk @ 44kg
7 Burpees
15 sec Run
Rest 6-7 min b/t sets
Difficult to tng the c&j. also noticed that I was not dipping at all to push the jerk up, just to drop under it. 

Monday, May 5, 2014


NOT a good training day today. Body feels very sore, achy, and tired. Obviously it has to do with me competing this weekend. Also didn't eat a lot...and drank Saturday night. blah

A. Push Jerk. Split Jerk, 1.1 x 3 sets, 4-5 min - all tough sets 70,75,77kg
Couldn't even jerk 70 kg. Obviously shot from this weekend. Really infuriating because Saturday i put up 165 like it was no problem
B. Dead-lift Cluster, 1.1.1 x 3 sets, 4-5 min - all tough sets 100,107,110kg
100x3, 107x3, 110x2. Happy with this. couldn't get 110 off the ground for the last rep of the cluster. Definitely all tough sets
C1. High Hang Squat Clean off blocks, 3 reps @ 135 115lb x 3 sets, 1:30 min
had to drop weight from 135 to 115. Zero power in my hips today. Squatting was a struggle too.
C2. Wide Grip Pronated Chin-ups @ 30X0, AMRAP x 3 sets, 1:30 min
5,5,5 these felt good.
D1. HSPU to extra depth @ 20X0, 6-9 tough reps x 3 sets, 1:30 min
6,6,6 (45# plate). Arms were sore, feel like I should have been able to get more, but 6 was the most I could do UB
D2. Supinated Chin-ups @ 20X0, AMRAP x 3 sets,
5,5,4. Supinated grip was kind of uncomfortable. Felt stronger though.

Sunday, May 4, 2014

050314 Crawfish Challenge

-Event 1: “Crawdaddy Dash 5k”—5K USAT&F Certified and Timed 5K Run
26:02. Goal was under 30 min. Ran at an 8:23 pace. Ankle didn't really bother me until afterwards, but I didn't stop moving and I don't really think I slowed down much. I took second (in the competition) in this.

-Event 2: Competitors will have 4min to build to a MAX 1 rep “Ground to Overhead”. Can be a Clean & Jerk, Clean & Press, Snatch, etc.
165. I've cleaned 165 before (I think? maybe just 160?) and definitely jerked 165 (not lately though), but haven't put the whole thing together. 165 felt really easy too. I won the event with my starting weight (145), got 155 and 165 easily (push jerk). Attempted 175 twice. First attempt, I couldn't even pull it. Second attempt, I just fucked up and threw it into my throat. Confident I could get 170 fresh though.

At the end of the 4min period, Athletes will have 2min to deload their bars to the proper Event 3 loads, place their weights back into the proper position, and prepare for Event 3

-Event 3
: 3min AMRAP (as many rounds as possible) of: 21-15-9 Thrusters 95/65 & Bar Jump Over Burpees. If the Athlete finishes the ENTIRE 21-15-9 set, they will restart at the 21 mark and continue until time expires.
50 reps. Won this even too. Felt worse than it did when we did the longer version in the open.

-Event 4:For Time Chipper; 12min Time Cap
30 Russian KB Swings 2/1.5
50m KB Farmers Walk 2/1.5
30 Box Step Overs w/ Plate 45/25
50m Overhead Walk w/ Plate 45/25
30 Goblet Squats 2/1.5
20 Russian KB Swings
50m KB Farmers Walk
20 Box Step Overs w/ Plate
50m Overhead Walk w/ Plate
20 Goblet Squats
10 Russian KB Swings
50m KB Farmers Walk
10 Box Step Overs w/ Plate
50m Overhead Walk w/ Plate
10 Goblet Squats
can't even tell you my reps on this. Somewhere in the 20 goblet squats..took 2nd (actually thought I got 3rd, but turns out I passed her with my last few squats). Did I game it a little bit? yeah...My back started spasming after the KB swings , ank I knew I could get 3rd place in that event and still win, so I took it a little easy to not kill myself. It was still incredibly hard and painful. I hated every minute of it. Every little bit of strategy I had went out the window. Bright side: still won the competition. Fittest woman of the crawfish festival. what whaaaat

Friday, May 2, 2014


A. Power Clean 1 Front Squat x 3 Jerk x 2; work to a tough set
105, 125, 135, 140, 145. Probably could have done more, but didn't want to blow myself up for tomorrow
B. Back Squat @ 20x1 x 4 sets (Cluster sets re rack for 15 sec)@ 70%
147.2#, done. Was supposed to do 85%, but paul said to drop down since the comp is tomorrow.C.Halting Snatch DL, Sn Pulls, High Hang Squat Snatch 1.1.1 @ 120lbs x 6 sets 90sec rest
missed the first 2 at 120, dropped to 115 and got the rest

Wednesday, April 30, 2014


Good workout today. Ankle really bothering me which does not bode well for the 5k this weekend. Actually took a break from my workout to get dry needled. Fingers crossed that it helps...

Halting Snatch DL. Above Knee Hang Snatch High Pull. Above Knee Hang Power Snatch, 1.2.1 x 6 sets, 1 min - 3 sets @ 95lb, 3 sets @ 105lb - reset b/t reps
These felt pretty strong. I actually wanted to catch my snatches in the squat which is weird, because my body does not like doing that....progress?
Power Clean and Push Press. Power Clean and Push Jerk. Power Clean and Split Jerk, 1.1.1 x 5 sets, 1 min - start @ 115lb, add albs per set, touch n go from clean into overhead movement
115, 120, 125, 130, 135. 15 pound PR! Push presses felt pretty strong today (obviously), wasn't sure how far I'd get since my previous PR was 120, but I just kept chugging away. Jerks didn't feel too bad either. Really focused on cueing myself to stay tall and push straight up.
3 sets @ high effort:
15 Ring Dips
500m Row
15 Toe to Bar
3 min b/t sets
Sets of 5 ring dips, then 3s and twos. T2B were 3 sets of 5
3 sets @ high effort:
15 Toe to Bar
500m Row
15 Shoulder to Overhead @ 85lbs
3 min b/t sets
85 felt pretty heavy

Tuesday, April 29, 2014


Quads actually feel worse today if that's even possible..Lats feel better, but biceps feel shitty

45 min @ 75%/moderate effort:
400m Run
15ft handstand walk
400m Row
30 alternating step-ups onto 20” box
40 cals AirDyne (assault bike)
2 rounds+15 cal AD. HS walk was OK today, not great. Ended up using a 7m stretch of space instead of the approx 5m that was programmed. With the starting/stopping, it probably ended up being about equal. Run and Row were sloooooow since my legs still feel like lead. The step ups were miserable. Quads were dying and it kind of bothered my left ankle. pesky tendonitis.

Monday, April 28, 2014


Body feels wrecked today. Feeling all of those squats and pullups...

A. Deadlift @ 33X1, 3 reps x 5 sets, 3 min - straps, build per set, start @ 225lb
240x1. highest completed set @ 235. Disappointing, but literally couldn't get the bar off the ground
B1. Push Press @ 11X1, 2-3 reps x 4 sets, 2 min
B2. Weighted Pronated Chin-ups @ 30X0, 2-3 reps x 4 sets, 2 min
C. DB Split Squats @ 20X0, 15/leg x 3 sets, 30 sec b/t legs - don't go too heavy"
30#/hand. Not easy, especially with my quads blown up

Sunday, April 27, 2014


Snatch Ladder starting at 105 and increasing 10# each minute (Each team member must make their lift within the minute. 3 guys on one bar and 3 girls on another).
Taylor and I did this together. Snatched 125 pretty easily, got under 135 literally 5 times but just wasn't able to stand it up. That would have been at 10 pound PR...grrrrr. Will get it soon, just need to get solid in the bottom.
2012 Regional Event 4– Teams of 4 (2 Men, 2 Women)
For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
Taylor was blown up from the previous few days of training, so I did the majority of the pullups. I was consistently butterflying sets of 10 which is really really good for me. I felt bad because we definitely slowed the boys down, and it made me REALLY wish I was on the regionals team. Oh well, there's always next year.

Friday, April 25, 2014


AM-didn't feel awesome today. didn't warm up enough and I think I ate too close to my workout.
A. Squat Clean. Front Squat. Split Jerk, 1.1.1 - work to a tough set
145 *failed jerk. The squats actually felt pretty good. Jerks sucked today. I was not dropping under at all which happens to me a lot with Split Jerks. Did some reps at 125 afterwards trying to get some good habits into my muscle memory
B. Back Squat @ 20X1, 3 reps @ 82% RM x 7 sets, 3 min
170. SHOULD have been 172.2 but I couldn't find the baby kilo plates. These were tough. So many squats.
C. touch n go Power Snatch, 2 reps @ 105lb per min x 10 mins
Was supposed to be 115, but I couldn't TnG this morning. All of these were solid. Didn't starfish my legs wither which was a plus.

EMOM x 28 mins:
1st - 3 Thrusters @ 135lb 125lb
2nd - 3 Burpee Ring Muscle-up
3rd -3-5 6 touch n go Power Clean @ 135lb125lb
4th - 5 3 Bar Muscle-ups
This was a struggle for me. Had to drop the thrusters down since my max is 140, and I wouldn't have been able to make it through the workout. Didn't make all 3 \burpee MU each round, but made at least 3 attempts. Towards the end I couldn't TnG the PC, so I just did singles (5). Warming up, I couldn't even get one BMU, but was able to make 3 each round. Even with the modifications, I was panting and pouring sweat. Have a love/hate relationship with these kind of workouts...mostly I just wish I were good enough to do them as intended...