90 kg OHS

Then
"Nancy"
5rds 400m, 15OHS 65#
Liz 12:14

4-29-15

"Nasty girls"
3 rds
50 air squats
7 muscle ups
10 HPC 95#

Liz 12:51

Sent from my iPhone

4-18-15

"Helen"
3 rds
400m run
21 kbs 35#
12 pull-ups

Liz 8:38

3-20-15

Open 15.4
Hspus
Cleans

78 reps (Prob 4 no reps) unbroken cleans. Satisfied Cuz I think I suck at hspus.

3-16-15

DL
3x5reps
225-255-275

12 DL 155
12 jumping squats
Run 400m
Rest 4min
X3
13:47

3-15-15

Friday 3-13-15
15.3
338 reps 10:29 tiebreak. Feel pretty good about it.

Saturday
Bench press 4x3 @125#

400m run w 40# sandbag
30 kbs 36#
30 sit-ups
30 bjs 20"
400m run
30 kbs 36#
30 sit-ups
30 bjs 20"
400m run w 40# sandbag
12:47

Sunday 3-15-15
Back squat 5sx3r 205,215x4. Felt heavy
Snatch cluster 1reps every 20sx5
Rest 2 min
X3 rds

Run 800m
150 dus
1k row
11:27

3-10-15 liz

Squat clean clusters 

1.1.1.1.1 :20 rest between reps 2:00between clusters 

155#

x3

12 minutes 

Cycle through 1 movement each minute

1: 1bar Mus

2: max distance HS walk (minimum 30 ft)

3: 1 ring Mus

400m run

20 wall balls

15 pull-ups

10 HSPU

rest 5 minutes 

x2 

4:05

4:05(15 GHD sit-ups instead of pullups, started to rip)

Sent from my iPhone

3-9-15 liz

Fs to heavy---225#


3 rds
50 Du's
15 burpees
15 swings 32/24kg
6:21

Mus 4-4-2-2

3-3-15 liz

10 min EMOM
Odd- 3 Mus
Even - :30 hs walk for distance
Got about 20-25ft each time.

AD - 10min @ 85% effort 126 cal
Rest 3min
...
30sec Row @ 85%
30sec DU (35ish)
30sec STOH @ 95# (10)
Rest 30sec
x5 sets
...
Rest 3min
...
AD - 10min 112 cals

2.24.15 - Daniel

Tuesday Feb 24

A. Power Clean Singles - 

15 reps,  1 every :20 @ 65-75%

215#. Felt easy. 

B.
500m Row @ 85% effort 
15 UB TTB
Rest 60sec
x3-5 rounds (base volume here on subjective feel)

3 rounds. Core was toast. TTB got hard. 

C.
Gymnastics Core Circuit - 12 min
-5 Strict TTB
-10Hollow Rocks
-10 Arch Rocks
-:30 Side Planks each side
-10 ghd sit-ups 

Sent from my iPhone

2.22.15 - Daniel

Sunday - 

A. Front squat - 2.2.2.2 rest 2 minutes between sets

365, 385, 405, 385

B. 8 minute emom 

1-2 strict hspu with a 2-4'' deficit + 1 bar muscle-up 

2 HSPU through round 5, 1 for 6,7,8

C. 3 rds

15 Squat cleans 105/155lbs

12 CTB

9  4'' Deficit hspu (kipping Ok) 

12:19. HSPU got hard near end. Struggled to do big sets today. 

Sent from my iPhone

2-21-15

Liz
Some hs walk practice. 20'

Clean and jerk max. 200# PR

50 cal row
50 box jump overs 20"
50 DL 120#
50 Wallballs 14# 10'
50 ring dips
50 Wallballs 14# 10'
50 DL 120#
50 box jump overs 20"
50 cal row

21:00 time cap
304 reps (ring dips suck)

Daniel
Stopped at 19:00 (he has timing issues)
404 reps

2.20.15

Back squat to Heavy Single,
210kg, missed 215kg.

Sent from my iPad

Thursday - 2.19.15

A. 16 minute Emom
2 power snatch from blocks just above the knees. Start at about 60% and build in weight every 2 minutes.

165, 175, 185, 195, 205, 215, 225, 235#

B.
5 power snatch 95/155lbs
10 bar facing burpees
2 muscle -ups
rest 3 minutes
x3

1:06, 1:10, 1:14

rest 10 minutes

5 tng power clean 125/185lbs
10 bar facing burpees
8/10CTB

1:05, 1:11, 1:17

rest 3 minutes
x3

2-18-15 liz

Max 3 min DUs
170-bad bad

30 min airdyne
:30 50%
:30 85%
380 cal

Wrist mobility

2-19-15 liz

A. 16 minute Emom
2 power snatch from blocks just above the knees. Start at about 60% and build in weight every 2 minutes.
95-105-110-115-120-125-130-135
B.
5 power snatch 95lbs
10 bar facing burpees
2 muscle -ups
rest 3 minutes
x3
1:06
1:06
:58

rest 6 minutes

5 tng power clean 125lbs
10 bar facing burpees
8CTB
rest 3 minutes
x3
1:01
:54
:55

2.18.15 - Daniel

Wednesday - 

warm-up

Hs walk play for 10 minutes

Max 20 feet

A.

3 minutes max double unders

About 70. Better than last time. 

B.

30 min airdyne

:30@85%

:30@50%

530 cals

C. 15 minute row, easy recovery pace.

Kept it at 2:00/500m

Sent from my iPhone

2-17-15 liz

Push jerk 2-2-2 20sec rest b/w 2s. 5 rounds. Done at 145#. Last set of 2---(wrist popped and didn't do them)

Ring dips 4x5 (kip didn't feel that great
Push press. 4x12 first 2 sets done At 75#. Megan said that was too light so I did 85# last two sets

90sec AMRAP
10 TnG PC & Jerk @ 80#
20 Double-unders

Rest 90sec
x3 sets
Rest 6 mins and repeat.
Reps:
40
40
40
40
39
39
All dus unbroken. Guess the C&J were just slow.
And yes the ghost in the pic is me.

2.17.15 - Daniel

Tuesday - 

A. Push Jerk - 5 x 2.2.2; rest 20sec + 2min @ 75% across, use blocks (20 sec rest between reps, 2 minutes between sets)

235# for all, could've gone heavier.  

B1. Ring Dip - 4x 5-10 UB reps; rest 20sec

4x10 last set got sticky

B2. Push Press - 4 x 10-12 UB reps @ 45% ; rest as needed

125# (max is 275)

90sec AMRAP
10 TnG PC & Jerk @ 80/115lbs
20 Double-unders

Rest 90sec
x3 sets

32-35 reps each round

Rest 6min actively (AD/Row/Walk @ Z1)

x3 rounds (9 total rounds w/ 6min rest b/t every 3)

*target is 2 complete rounds every set 

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2.16.15 - Daniel

Monday- 

A. HS Walking Skill - 3 attempts max distance

15ft max

B. 2 legless rope climb

rest 2 minutes

x3

2, sucks coming down

Jackie- 

1000m row

50 Thrusters @ 45lbs (men and women)

30 pull-ups

5:57. PR is 5:54. Row, 3:25 Unbroken thrusters, pullups 15-10-5

HS Front Squat 

405 with belt. 

Sent from my iPhone

2-16-15 liz

Max handstand walk 3 attempts
Got 20' twice

1 leg less rope climb x3 (rested 2min b/w)

"Jackie"
7:48 PR
Broke thrusters at 40. 😡😡
Did like 12-9-3-3-3 pullups. Boo

2-14-15 liz

Comp class
Bar muscleup practice
Snatch ladder with meg, Kelly
Up to 155 (old pr), got 160 overhead and ran forward with it.

13.1
Burpees and snatches.
Got 206 (6 snatches at 120#)
24 rep PR since 2013

2-13-15 liz

Max strict hspus=4. Suck. Tried twice and got 4 both times

9-7-5
215# DL (unbroken)
4" deficit HSPU
4:34

Max mus: 2 sets of 5
10 Emom: back squat 225#

2.13.15 -Daniel

Max reps strict HSPU
12! Previous PR was 6!

9-7-6
365# DL
6" deficient HSPU
4:02. DL unbroken. HSpU 5/4, 3/2/1/1, 2/1/1/1

2-11-15 liz And Daniel

Max dus in 3 minutes
207. Better I guess


4 rds
30' hs walk
50 Dus
20 snatch 65
14:52

Daniel
Max DUs: sucky suck suck

4 rds
30' hs walk
50 Dus
20 snatch 95
16:54

Couldn't string DUs and HS walk felt sluggish, max distance 10'. Snatches were fine but felt overall tired.

2.10.15 - Daniel

Crossover symmetry warm-up

A. 

4 rds not for time. 

5 snap to Hollow

5 super mans (feet together legs straight)

8 min Emom

1-2 bar muscle ups

Daniel: did 1 emom felt hard. Then 8min Power clean emom ladder. Went up to 275. 

B. 

For time 

20 thrusters 55/75lbs

20 BF burpees

20 CTB

20 thrusters 75/115lbs

20 BF burpees

20 CTB

20 thrusters 95/135lbs

20 BF burpees

20 CTB

Daniel: 14:50. Burpees killed me. C2B felt ok. 

Sent from my iPhone

2-10-15 liz

4rds not for time.
5 snap to Hollow
5 super mans

8 min Emom
1 bar muscle up. No miss.

B.
For time
20 thrusters 55lbs
20 BF burpees
20 CTB

20 thrusters 75lbs
20 BF burpees
20 CTB

20 thrusters 95lbs
20 BF burpees
20 CTB

15:05
Ctb felt good, burpees sucked as usual.

2.9.15-Daniel

5x
2min of
20 KB Swings @ 70#
12 Burpees
Max pull ups

28, 22, 21, 19, 20

Later

Snatch to max
Made 245 missed 255.

Power snatch doubles x3
90kg, 90kg, 90kg

Back squat to max.
Made 465 felt easy missed at 485

2-8-15 liz

150 DUs warmup 2:30ish 😕

Front squat 4x2 @ 205#

Cinco 1
3 rds
5 265# DL
5 left leg pistols 35#kb
5 R leg 35#kb
80' hsw

7min time cap
At 7 min, just finished 3rds.
Did hsw after time, took about 2 min?

Liz 2-7-15

150 DUs. 2:30 😕

Max snatch 150#
10 Emom 135# snatch

5 bar mus
10 snatch 105#
10 CTB
10 sto 105#
10 pullups
10 cleans 105#
10 burpee box jumps 20"
5 ring mus
5 bar mus
10 snatch 95#
10 CTB
10 sto 95#
10 pullups
10 cleans 95#
10 burpee box jumps 30"
5 ring mus
19:24

2.7.15 - Daniel

5 Bar Muscle Ups
10 Snatches 155
10 Chest 2 Bar
10 shoulder 2 overhead 155#
10 Pull Up
10 Cleans 155
10 Burpee box jumps 24"
5 Muscle Ups

Repeat with 135#

15:46 incl 2 min rest between rounds.

Friday 2.6.15 - Daniel

2 minutes max dus

Bad bad bad

B.
2 minute amrap
20 squat jumps 45/65lbs
7 burpees
Max distance row

346m
371m
368m

rest 5 minutes
x3

C. 2 minute amrap
15 DL 155lbs
10 pulls-ups
max burpees

27
25
26

rest 5 minutes
x3

2-6-15 liz

A. 2 minutes max dus
130

B.
2 minute amrap
20 squat jumps 45/65lbs
7 burpees
Max distance row

rest 5 minutes
x3

277m
317m
309m

C. 2 minute amrap
15 DL 155lbs
10 pulls-ups
max burpees

rest 5 minutes
x3

22,23,24 burpees

Everything felt good

Wednesday - 2.4.15 - Daniel

 A. HS walk 150 ft for time with a 5 minute time cap

Capped at 120ft

30 min Not for time

1000m row at 2:00/ 2:20

20 ghd sit-ups

20 barbell good mornings (light to medium weight) 

50 cals on bike

3 rounds - had 1:25 left

30 minutes mobility

Sent from my iPhone

2-3-15 liz

Max DUs 2min
110. Boo. Everything pumped out.

Emom 10
Power clean
Hang squat clean
@155. Wasn't bad

5 rds for time
6 strict hspu (used 2abmats)
3 mus
8:55

Redid 2 mins of dus: got 110 again 😕

Tuesday 2.3.15 - Daniel

Tuesday - 

5 rds for time

6 strict hspu

3 mus 

6:50 4 sets MUS unbroken, last set 2/1

B.

Cinco 1

3 rds for time

5 deadlifts 405/265

5 pistols with 35lb kb (right)

5 Pistols woth 35lb kb (Left) 

80 ft hs walk

1 full round, 5 DL 5/5 pistols, 60ft

7 minute time cap 

C.

Bent over barbell row

6-6-6-6 

All at 185#

Sent from my iPhone

2.2.15 - Daniel

2 min double under practice

10 min EMOM of 1 power clean+1 hang squat clean at 110kg

3 rounds of
30 Unbroken Thrusters
12 PU
12 Burpee box jumps
Rest 5 min

3:15
3:20
3:19

North Gym

Sent from my iPhone

1.30.15 -Daniel

Friday 1.30
A. Hs walk 5 minute practice

Furthest effort was 20feet

B.
60sec AD @ 85% effort
10 Burpee Box Jumps @ 24"
5 Muscle-ups
Rest 3min
x4 sets

3:57, missed three MUs, wasn't warmed up enough.
3:20
3:27
3:37

C.
60sec Row @ 85% effort
15 KB Swings @ 1.5/2 pood
9 ub CTB
Rest 3min
x4 sets

2:57
3:15
3:21
3:29

North Gym

Sent from my iPad

1.29.15 - Daniel

4x800m run

12:00 Emom 3 hang power snatch at 90kg/198#
Felt quick but knees hurt

1-29-15 liz

Mobility day. Working out the kinks.
Class wod looked fun, but resisted the urge to do it.

1.27.15

8 min on treadmill at 7 mph

Front squat up to 315 for 2. Knee is hurting when deep in squat. Backed off. Muscles felt strong though.

For time:
50 cal row
50 power snatch
40 cal row
40 power snatch
30 cal row
30 power snatch
20 cal row
20 power snatch
10 cal row
10 power snatch

No actual time just did it. No clock in back room. Felt sluggish. Nutrition challenge is making me feel too full.

1.26.15

Mobility day - Roseville Gym
45 minutes of mobility

Sent from my iPhone

1-27-15-south, Liz

Liz
4x4 front squat
175-185-195-205. (Could have done 215)

Max UB thrusters @80#, every 4 min x3
25-20-19=64
Harder than I thought. Upper body pumped out.

Couldn't do any extra work. Kids had to go.

1-26-15-south

Liz
Hs walk practice~Prob 100ft total
150 DUs. 2:30

30-20-10
Burpees to 6"
CTB pullups
10:20
Didn't go too fast. Nursing trap.

5rds
10 ghd sit-ups
10 back ext
No time. But did continuously without rest.

Another 100 dus (Cuz they need work)

5x2 ring muscleups

1-25-14 south

Liz
Bs up to 215
Bench-bunch of sets 105#
Hs walk a bunch 5 Mats max one distance.
Lots of stretching. My trap is torn.

1.25.15

Gymnasty day

10 minute 1 strict muscle up emom
No misses. Felt strong.

5 attempts Max distance handstand walk. 25ft was the best.

150 Double Unders.

1-24-15-south

Daniel & liz
Partner wod
3 rds
30 squat cleans 105#
20 ctb pullups
1000m row

Liz+ alye=22:08
Daniel+john=23+

1.23.15

North gym
3x 3 squat clean from tall blocks 1 jerk at 220

15-12-9
Power clean @115
Burpee

Rest 10 min repeat. 3x total

3:30
2:56
3:26

Sent from my iPhone

1-23-15-south

Hs walk 100 ft
150 DUs
10 muscleups
105# front rack lunge 100ft
Strict press 105# x6
Not for time.

1-21-15

5 rds
15 kbs 24kg
10 hspu
9:57

Hs walk 500ft with Megan
12:something

Pc max 165#

10min amrap
30 PC 75#
30 PC 115#
Amrap @ 150#
=18 @150#

4muscleups in row x2-3?

Wednesday 1.21.15

-Front Squat 315x5, 365x5, 365x1, 365x1
-Push press light. Just moving the shoulders
-5 x max distance handstand walk then max reps chest 2 bar pull ups.
Got 17 chest 2 bar. May be a PR.
- 5 or 6 muscle up doubles

Tuesday 1.20.15

-Power Snatch off low blocks 4 sets of 3 at 175#

3x5 Deadlift 455, 465, 465

5 rounds for time of:
15 KB swings 32kg
10 strict HSPU

13:07
HSPU strict were tough. Did singles the whole way.

1:19:15-south

Liz
Max c&j 185#
Bs 4x3 215#

Skillz:
Worked on hs walk (20ft) , DUs, bar muscleups (3 consect)
Bench

1-15-15-south

2 rds
25 wb 14# to 10'
25ft hs walk
25 grasshoppers
Rest 5 min
Repeat
6:28
6:00

Sent from my iPhone

1-14-15-south

4 rds
12 hspus
10 DL 175#
8:07

1/13/15 south

Fran
3:17 PR

Emom 10min
Odd: 5 strict dips
Even:10 8kg weighted pistols

Hs walk practice. 2 mats

1/9/15-south

10 min EMOM
3 strict HSPU (first 2rds, 1 ab mat, all rest 2mats)
7 Hollow rocks

Every min start a new rd

continue as long as possible.

First 3 rds
4 wall-balls 14#
4 box jumps 24"
4 burpees

Rds 4-6
6 wall-balls 14#
6 box jumps  24"
6 burpees

Rds 7-9
8 wall-balls 20/14
8 box jumps or step ups 24/20
8 burpees

Made it into 8th rd 

7+20 reps

Sent from my iPhone

1/8/15

Worked up to heavy triple push press
Took all weights from the floor
50, 70, 90, 110, 115kg x

100 pound med ball over shoulder throw. 2x 100ft

Chest to bar PU practice. 4 sets of 7-8

Double under practice

1/7/15-south

Daniel 10Emom 2 high box squat snatch 175#

Deadlift (6-6-6)
Slow, perfect form @50-55%
:03 up, :01 hold at top, :03 down

Liz 175#

Daniel 325#

L2 : Metcon (Time)

Experienced
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
UB Double -unders x2

Liz 4:32

Daniel 5:10

8 min Emom
1 power clean + 2 push Jerks @ 70%

Liz 145#

15 burpee muscle-ups for time
Daniel completed 

Sent from my iPhone

1/6/15 south

8 Bench Press @ 105#
8 strict pull-ups
rest 2:00
x3

10 rds with a partner [tanya] switch after every rd
(5 rds per person)

12 Thrusters 95/65
12 burpees
12 TTB
20:04

Tng power snatch 3x3
115#
125#

Snatch pulls 3reps @
160,170,180

8 muscleups. Double, then singles. 😕
Handstand walk practice. 2 mats.

1/3/15 comp class-south

Snatch ladder with megatron & Brit
Got 1 snatch at 155

Partner wod with Brit
Upped reps to
30 thrusters
50 burpees
60 pullups
50 burpees
30 thrusters

9:26