3/7

Tabata double unders or singles (opted for singles since I think jumping into dubs while cold is a begging for an Achilles injury)

then 4 rds of
5 goblet squats
5 KBS
5 sonics
5 pushups

did this with a very very light KB.

then 14 minute AMRAP:

3 squat clean to overhead @ #135
10 knees to elbow to pull up
10 burpees

The cleans to overhead were not too bad. I just ended up doing thrusters except for a few times when I caught the cleans on my fingers, had to readjust and push press the weight overhead. Those knee to elbow/pull ups were terrible though. And following them up with burpees made it so much worse. I lost count of my rounds, but I think it was around 5ish.

Any consideration I was giving to wasting $20 on the Open died with this workout. I hate burpees and this workout reminded me why. So after looking at that 13.1 workout, I am positive I am not going to pay money to do a combination of burpees and snatches. As an aside, I don't have a very high opinion of doing high rep snatches, especially after doing a ****load of burpees.

3/8

HBBS -
95x10
185x6x3

1 minute rest between sets. easy peasy.

Press -
100x5
105x3
105x3
95x4
95x5
100x4

was supposed to be 5x5, but my sets devolved into this abomination. Bleh. I hate this lift more than any other. Shouldn't have raised weight from 100.

then 8 rds of the following rep scheme of pushups and squats followed by a 200m run each round: 25, 20, 15, 10, 10, 15, 20, 25

only got to the 20 pushups on the 7th round and got caught by the 20 minute time cap. Could've probably finished if I wasn't being so leisurely, taking the occasional water breaks after rounds, but I didn't really have the drive to do so. A good met-con nonetheless.

yea i though that was funny too. i guess its from a few years ago before greg evvertt starting hating on them or whatever. i'm not doing their metcons anyway and havent really been doing any at all which has been pretty nice.

you doing the open?

if you are doing the open i wanna know what you thought of the first wod. it sucked imho.

not doing the open. waste of money in my opinion and the first workout didn't really appeal to me between the high rep snatches and all those burpees.

3/10

Weight - 207.4

HBBS (6x2) -

95x10
185x2x2
195x2x2
205x2x2

I'm going ATG and think I need to let up on the depth a little because my tailbone was killing me after this and I think it's because there is significant butt wink when I get down so low. I'm going to get someone to take video next time so I can see firsthand and correct my depth.

Snatch Balance -

95x5
135x1
155x1
165x1
170x1

Snatch + Hang Snatch (from below the knee) -

95x2x2
135x1
145x1
155xf

Snatch -
155x2x1
165x1
170x1 (pr) (this was difficult and I felt the bar turning to the right along with my entire body when I was standing it up. Weird.)
175xf (failed 3 times. Again, I pulled it high enough each time, just having trouble locking out the catch. Had to dump it forward each time.)

Clean Pull + Squat Clean (from below the knee)

135x1x3
155x1x3
165x2x3 (took somewhat extended rest (15-20 seconds) between reps 2 and 3)
185x2x1
195x1
200xf (racked it in the bottom, felt very heavy and didn't even feel like trying to grind it up)

These really kicked my ass. For some reason they just felt super taxing.

Pendlay Rows

185x4x5
185x1x4

Felt myself cheating a little on the last reps of the last few sets, raising my hips to gain momentum to get the bar to my chest. Going to focus on keeping these strict next time around.

Pullups - 3x5 interspersed throughout the workout randomly.

Conditioning -

4 rounds (1 min on, 1 min off):

30 secs of KBS @72 lbs (American)
30 secs of box jump overs w/ 24' box

1 minute rest between rounds

3/12

Warmup

500m row
shoulder dislocates
foam rolled upper back, lower back, calves, hammies, hip flexors
stretching
leg swings

HBBS -

95x7
185x6x4

Front Squats -
135x3
165x3
185x3
195x2x1

then

21-15-9
Wallballs (20# ball)
Double Unders (30 each round)
KBS (53# KB)
Toes to Bar
Box Jump Overs 24' box

I got through 2 1/2 rounds in 16 minutes. Everybody else had finished, so I decided I was finished too.

3/13

Weight - 209.0

Warm up

1 minute burpees
1 minute jump rope
1 minute air squats
1 minute shuttle run

After the warm up, the class went to go work on rope climbs, so I went to go mess around on the platform for about 10-15 minutes. I didn't have a particular plan in mind, but I wanted to focus on power snatches since I always do full snatches.

3 position power snatch -
95x1
115x2x1

power snatch -
135x2x1 (pr)

I had at least two or three misses at this weight as well. Bleh.

full snatch
135x2x1

then

15 minute AMRAP:

2 deadlifts @ 315#
2 rope climbs
10 hand release push ups

Ended up doing 4 or 5 rounds (lost count). We were told to make our own rep scheme for this workout, the only requirement was that we kept moving. I did 3 deadlifts the first round, but had to make it 2 on subsequent ones. I love rope climbs. I just feel like such a man when I fly up that rope. Only downside is rope burn if I'm not wearing appropriate socks and sometimes I get elbow pain after a workout with a high volume of rope climbs. They also destroy my sneakers.

Tailbone is still hurting me and I felt it when I was doing snatches from the hang. Hope it goes away soon.

3/14

Dynamic warm up and stretching

then

"Annie" 50-40-30-20-10 of double unders/sit-ups

then

10 minute AMRAP of:

5 overhead squats @ #115 (from the floor)
100 meter row

5 rounds + 4 overhead squats

3/15

dynamic warm up

Power Snatch -

95x3
125x3
135x3
135x2

then

2 rounds

400m run
ME handstand hold
400 m run
30 pistols (w/ band)

14:30

pretty dumb workout, but that's fine. I wanted to get my squats in today to stay on my program, but my hip has been feeling beat up and I'm pretty sure it's an overuse pain, so I'll be waiting until Sunday to squat again.

Weight - 209.6

I keep gaining weight. uh oh, need to eat better.

Warm up
shoulder dislocates
leg swings
stretching

HBBS -

95x7
185x5x4
195x4
205x4

3 position snatch (floor, mid thigh, hip)

95x1
95x1
115x1
115x1
125x1
125x1
135x1 (failed the second hang snatch twice, but got the full complex on the third attempt)

Snatch -

145x2x1
155x2x1
165xf (failed 3 attempts - couldn't lock out any of them up top)

Clean Pull + Squat Clean from the hang

135x1
155x1
185x2x1
195x1
200xf
185x1

Did a jerk on the 135, left shoulder felt like crap, so just decided to clean.

Pendlay Rows

185x4x5
185x1x4

Was much better about keeping these strict. I tried so hard to get the 5th rep on the last set, but it just wasn't going to happen. I do these in my oly shoes, but I'm beginning to think that's a mistake--should probably do these in flat sole shoes.

Bench -

135x10
185x3
190x3
195x3
205x1 (got stuck on second rep)

Conditioning:

1 minute on 1 minute off 70# KBS (American) for 10 minutes

I liked doing these, but had to drop the bell a couple times to reestablish grip.

3/18

Weight - 207.2

Warm up
3 rds
150m run buy in
10 20 lb dumbbells Front Squats
10 reverse lunges 20 lb dumbbells
10 good mornings w/ dumbbells by my side
10 groiners
10 sonics

then it was supposed to be 8x3 DL but I feel as if they always rush through the strength so I didn't have time to get all my sets in...

135x5
225x3
255x3
285x3
315x3
335x2
315x1

315 flew up pretty smoothly on all three reps. Pulling 335 for a double was pretty nice too, but I was hoping I could get all three. I was breathing pretty hard so I took a step back to re-group after the second rep and tried to get the third, but the bar didn't budge and I didn't feel like trying to grind it up.

Met-Con

15-12-9

Man-makers (35 lb dumbbells)
Chest to bar pull ups
800 m row

This looks like a pretty straightforward workout, but holy ****, man-makers are the ****ing worst. After 2 or 3, I was just so so gassed and had to take a break. It took me 22 minutes and I only completed the round of 12. Plus, I had to cut the reps on the man-makers to maybe 7 or 8 a round (I'm not sure how many I did each round because I was practically delirious from how hard I was working).

Also, I was supposed to run, but I subbed rowing because it was raining out and I didn't want to get wet. Not the smartest move to add in more back work after pull-ups and renegade rows.

3/19

Weight - 206.6

Warm up
500 meter row
leg swings
shoulder dislocates
stretching
foam roll everything including lower back, calves, hamstrings, upper back, hip flexors, and quads.

HBBS -

45x10
135x5
185x3x2
195x2x2
200x2x2

Felt fine and no hip pain. Sweet.

Press -

95x4x5
100x5

Last rep on last set was quite the grind.

Hang Snatch (mid thigh) -

95x3
105x3
115x3
125x2x3
135x2x2
135x1

I might have been able to do 135 for a triple but my callouses were bothering me thereby disturbing my grip. These felt like cardio. I was breathing very heavy and sweating like a pig after finishing my first set.

Squat Clean

135x2x3 (from the hang)
145x2x3 (from the floor)

3/21

Weight - 207.0

Warm up
250 meter row
foam roller
stretching
shoulder dislocates

HBBS -

45x5
135x5
185x6x5

tailbone hurt and these just generally felt a little off. I really need to get video so I can check my form. On a positive note, I don't recall feeling any hip pain on the squats, which I'm happy about.

Ab work -

1 minute high plank hold buy-in (easy)

4 rounds of each movement - 20 seconds on/10 off:

butterfly situps with 25# plate
Russian twists w/ 25# plate
leg raises

1 minute high plank hold buy-out (very hard)

then

8 rds - 90 seconds on/30 seconds off of:

2 squat clean & jerks @ 155# buy-in each round, then AMRAP of:
10 box jumps - 20' box
5 hand release push ups

I had to choose between doing C&J's in my Nike Frees or lifting in my Do Wins and doing step ups instead of box jumps (b/c I don't want to ruin my oly shoes). I chose the latter. In the 90 second rounds, I never did more than 1 full round. Cleans were fine, but I failed 4 or 5 jerks because I suck at locking out a loaded barbell over my head.

3/23

Weight - 209.4

Warm up -

Foam roll
leg swings
shoulder dislocates
a few strict pull-ups and hanging from the bar
stretching

~30 minutes to establish 1RM Snatch

45x5
95x2x2
115x2x2
125x2x1
135x2x1
145x2x1
155x2x1
160x2x1
165x2x1 (failed one before making 2 consecutive ones)
170x1
175x1 (pr)
180xf (failed 3 times)

And once again, I had an adequate pull on all of my attempts at 180, but locking it out was an issue each time. My coach told me 175 looked easy (didn't feel all that easy, but not too bad), so 180 was certainly within reach. I think a big part of making the lift is mental. I can't seem to pull more than a 5# pr each session where I'm attempting a max effort. Whatever, I'll have 180 in the bag in a few weeks, with 185 right around the corner (which was my goal for the year). Perhaps a body-weight snatch is within reach this year?? The snatch is quickly becoming one of my favorite lifts.

~30 minutes to establish 1RM C&J

135x2x1

After my first jerk, my shoulders, once again, felt awful, so I opted just to clean. I think I'm going to ditch the jerk altogether. It just never seems agreeable to my shoulders. It's weird because push presses are generally not too bad, and I don't really have much if any pain when I strict press, but the jerk always seem to bother both of my shoulders, but especially my left.

Clean

155x1
165x1
185x2x1
195x1
205xf
200x2x1
205xf

The pull is fine, I just have a weak squat. I stood up 200 just barely. It wasn't pretty but I stood up with it.

Squats tomorrow so I can try and fix the whole being weak thing . . .

Ah, a fellow CFer Good day sir. I read through your log and will now be following it with great interest. You have some nice routines that I will gleefully pilfer.

The gym seems to be doing a fair amount of strength stuff (unless you're just doing that on your own without the class)

"not doing the open. waste of money in my opinion and the first workout didn't really appeal to me between the high rep snatches and all those burpees."

Agreed on the waste of money, but I don't think that workout particularly appealed to anyone Still fun to/compare to others!

Thanks, by all means, pilfer away.



Most of the strength work, I program for myself and do outside of the class. The gym's dedication to strength work is a little lacking for my particular goals, but that's ok, because the coaches are usually pretty cool about me doing my own thing.

Re: the open, I definitely get the appeal of seeing how you stack up to everyone else, I just am somewhat critical of doing high rep snatches in heavily fatigued states for time, but whatever, to each their own.

Are you doing the Open?

3/24

Warm up

500 meter row
shoulder dislocates
leg swings
stretching
used the "stick" on my hammies, quads, and calves

HBBS -

45x5
95x5
135x3
185x2x2
195x2x2
205x2
215x2

tailbone still hurting, so I'm easing up on my depth trying only to hit parallel or a little below, but not ATG.

Press -

45x10
95x5
105x5
115x2x3

band pull-aparts between sets

Hang Snatch (from mid thigh)

95x2x2 (power snatch)
115x2x2
125x2x2
135x2x2
155xf

Deadlift -

135x5
225x3
245x3
275x3
295x3
315x3

Pendlay Rows -

135x10
155x6
185x2x3
195x2

Pull ups - 6, 6, 4, 6

T2B - 10, 5

I'm doing the wods but didn't pay the $20. I got 124/211/155. 1st 2 are fair, 3rd is very bad -- I'm one of the worst at DUs

If it makes you feel any better, if I did 13.3, I probably would have finished the wall balls around the 11 minute mark, not leaving a lot of time for dubs. With how much time remaining did you finish the wall balls?

Not far from 11m, I think 10:30ish. Also that was the 1 of the 3 I didn't do very officially, didn't have an exact 10' target so prob would've been worse under stricter conditions.

3/25

Went to the building gym and just messed around with a bunch of stuff for a while.

Back Extensions - 15, 12, 12, 12

DB Bench - 50x10, 60x10, 70x8
right shoulder was clicking on these and although it didn't hurt it felt kind of weird, so I stopped after 3 sets. I found it a little difficult to get a proper arch on these.

DB Curls - 30x10, 40x8

SDL w/ 70# DBs - 3x5

Pull-ups - a whole bunch of body-weight ones usually in sets of 5, and then 30x3, 40x2x2

Face Pulls - light weight of 3x20

Ab wheel roll outs from my knees 2x6

Side bends w/ 20# DB - 3x10

30 minute walk

3/26

Weight - 210.6 (diet has been pretty crappy)

Warm-up

500 meter row
stretching
shoulder dislocates
leg swings

HBBS -

45x5
135x5
185x6x6

Holy hell were these difficult. Tailbone pain let up a good bit, but my left knee is feeling kind of achy and my right hip isn't too bad, but does feel a little stiff. I feel old.

Snatch Balance -

95x5
115x3
135x2x1
145x2x1
155x2x1
160xf (3 attempts)

pretty disappointing considering I've done these at higher weight with no problems.

Conditioning -

1 minute on/1 minute off of max effort row

Did this for about 5 rounds and then switched to 30 seconds on/1 minute off until I got to 2,000 meters. It was pretty tough and I was drenched in sweat when I was done.

3/27

Warm Up

Buy-in 100 bicycles
3 rds of
150 meter run
10 snatch grip DL w/ bar
10 power snatches
10 overhead squats
60 double unders

then

Snatch -
95x2
115x2x1
135x3x1
145x2x1

Conditioning

12 minute AMRAP with a 75# barbell

4 shoulder to overhead
8 power cleans
12 front squats

I did strict presses and muscle cleans because the weight was light enough, but I got gassed pretty quickly, especially doing the front squats. Ended up doing 5 rounds.