run-through event 7

Sun 5-12-2013
Practiced OHS, practiced burpee-MU pacing, tried out regionals event 7. 

12th

pre wod: - OHS event practice

3 reps OHS: 175. 2,x at 180. 

this went poorly, especially compared with a few days ago -- I struggled to get below parallel at 175# and it took 3 attempts to get 3 good reps (unfortunately, only got video of the "no good" sets). after that i tried 180 and failed rep 3. took one more attempt at 180# but stopped after a shaky start to the first rep. takeaway from this: 1. need to warm up better at lighter weights 2. need to hit 175 in practice with good depth to feel comfortable opening there. 

+

muscle up/burpee practice - max 15 reps...work on pace

took 2 min after OHS workout to see how that would feel -- actually pretty good, getting really good height. had opened up front hip in warm-up and this did help with kip.  also 

+

event 7:

4 rds:

2 rope climb 15'

100ft sprint (did as 4x 25' due to raining out)

4 squat cleans 135#

100ft sprint

5:14

run-through event 6

Sat 5-11-2013

prework: burpee-mu practice
took a while to get my head right here, find a rhythm. here's video of the last 5 reps--trying to see what a minute would feel like. feedback from James was to loosen up hip flexors beforehand and the kip will be better. also need to drop faster into the burpee, then take a moment. 

Event 6:
100 du
50 hspu
40 ttb
30 s2o 100# (bar with fat grips to sub for axle)
90 ft walking lunge 100# in front rack
11:35
not sure what time breakdown was for each piece. HSPU broken maybe 15, 10, ?10 then shorter sets.

regionals pre-test

Regionals events came out a day at a time this week, started testing those out:

Weds 5-8-2013

1. 7 min to a 3-rep OHS from the ground, start at 175# and up 5# each set:

175-180-185-190(2x)

Tested this out, for sake of training should've cut it at 185x3 which was hard. Instead went to 190 "just to try it" and dumped the last rep forward. Other consideration: my forearms felt a little smoked and at regional, muscle-up tester is to follow.

2. "Jackie"-- 1k row, 50 thrusters 45#, 30 pull-up

6:52

Followed strategy, rowed 1k in 3:59, 50 thrusters without putting the bar down but did rest briefly with it in the rack twice. Think i could push harder on those. Pull-ups started butterfly -- 10/5. ended kipping 6/7/2 or something like that. Felt good afterward. 

Thurs 5-9-2013

A. EMOM - 205# DL TnG game pace x 7 odd, 8 kipping HSPU's game pace even - 12 min

okay, kipping got better as i got into it 

+

205# DL x 5

10 BJ's - 24" game pace

rest 30 sec x 3

sets took 27-28-28 sec 

rest as needed-- maybe 10+ minutes

for time:
50 wall balls - 40/10
50 CTB chin ups - fraction in short reps and short rests!
50 pistols - singles non stop
50 Db Sn - 50# no fifties so used 55# db- grind it out and finish hard!

12:37

wall ball no problem. chest-to-bar didn't feel great. pistols were slower than usual. DB snatch really hard. this didn't make me feel so good about the 100s version of the workout. telling myself it will be hard for everyone, but it's the one that makes me nervous.

Fri 5-10-2013 off

5-7 may

Sunday 5-5-2013 
Another beautiful weekend. 

A. Squat clean gauntlet (games standards 2012)

200 + 8 dl. (missed 205. i think this was my exact score at the games, except i power cleaned those and squat cleaned these) 

rest 10 min

For time:

Run 400m

2 rounds:

10 toes to bar
10 burpees

Run 400m
2 rounds

20 wall balls - 14# to 10 ft
10 burpees

Run 400m
2 rounds:

15 kbs 1.5 pood
10 burpees

12:43

runs were slow -- so slow that i don't really trust that 400m is marked right . . . like 1:40 for the first one. anyway. intensity was generally good, but burpees should be quicker.   

Monday 5-6-2013

After the workout, mixed some concrete and poured some more stones . . . now just waiting to play with them. 

With a 12 min time cap:

3 rounds:

7 deadlift 225#
7 box jump 24"

+ 3 rounds:

7 power clean 135#
7 burpee chin ups

+ Amrap muscle ups in remaining time

12 muscle ups.  

same old story, had a good amount of time but could only hit singles with 15-20 sec rest between reps
video:




Tues 5-7-2013 off

saturday single

Sat 5-4-2013

Relaxed morning and a long, dawdling kind of warmup at the gym. The workout itself was quick (under 45 minutes) once I finally got going, but hard. Weather has been unbelievable for days and I did parts 1,2 outdoors in the sun. 

-Death by 10m shuttle runs (1 shuttle is 10m down and back)

8 min + 8/9

rest 5 min

-200m farmers walk for time 2 pood/hand

2:10 

rest 5 min

18 min amrap:

20 back squat 125#

30 CTB chin up

40 double unders

40 front squat 95#

30 CTB chin ups

80 double unders

60 OHS - 65#

30 CTB chin ups

amrap DU's in time remaining: 13**

**not a legit score: amy filmed some of this and i would've gotten a lot of no reps for a) squat depth and b) more often, not standing up squat all the way -- this was mostly because my upper body was leaned forward. also, chest to bar not great. hands ripped a bit 85 reps in. video below:

may

A better week than the week before: brighter mood, more energy. Joe jumped in with me on my testers, at the women's weight, so I'd have someone to chase.

Weds 5-1-2013
A. Squat snatch; build to a max in 10 min 150# after 2 missed attempts
rest 5 min
B. Squat clean; build to a max in 5 min (start where snatch ended) 195# (2x miss at 205)
rest 5 min
3 rounds for time:
run 400m
15 shoulder to OH 75#
12 CTB chin ups

7:16

Thurs 5-2-2013 

3 rounds for time:

2 rope climbs

10 pistols

rest 90 seconds, x3

TIMES: 1:55 - 1:58 - 1:55

10-15 min rest

10 min amrap:

3 clean and jerk 100#

3 burpee over bar

6 cnj

6 burpee over bar

9

9

etc…

completed round of 15 + 12 reps c&j

Fri 5-3-2013 off

camden hills hike

Mon 4-29-2013
Afternoon hike in Camden Hills with JS -- up Mt. Battie from the town side, down the carriage trail and up Mt. Megunticook, to "zeke's lookout" and then back down. A gorgeous, clear evening, and the sun up until almost 8 now. Wonderful to get out for a few hours.

Tues 4-30-2013 off.

wknd

Sat  4-27-2013
A. Power clean x1/Front squat x2; rest 2 min x6 complexes

155-175-185-190x-185-190 +1 extra set at 185 because Nick told me i was pulling early so i tried to correct, video here:

http://www.coachseye.com/UzFF

+

20 min amrap:

2 muscle ups

4 burpee box jumps 30"

10 stone over shoulder (used a rock, 71#)

30 meter walk with stone

7 rds + 2/3 reps

really really fun.  

Sun 4-28-2013

3 min amrap @ 95%:

Calories airdyne

 66 cals

(rest 15 min)

3 min amrap @ 97%:

Run 200m (realized after that I ran too short)

15 CTB chin ups first rd unbroken, clunky. second rd i burned myself on run and CTB very broken.

10 thrusters 65# 

1 + 200m/15/7 

(rest 15 min)

3 min amrap @ 100%:

Row 500m rowed just under 1:45

10 KBS 2 pood

20 burpees

0 + 500m/10/15 

afterward played with butterfly CTB -- video below: