Friday 1.31.14

WOD

Strength
Power Clean
3-3-3-3-3
125/130/135/135/135 probably could have gone up to 140 but I wanted to save myself for the WOD

Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135,95 pound Clean and jerk, 3 reps
3 Toes-to-bar 135,95 pound Clean and jerk, 6 reps
6 Toes-to-bar 135,95 pound Clean and jerk, 9 reps
9 Toes-to-bar 135 pound Clean and jerk, 12 reps
12 Toes-to-bar 135,95 pound Clean and jerk, 15 reps
15 Toes-to-bar 135,95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
70 reps. 26 more reps than last year! Super stoked!! 

Ca$hout
50 Sit-ups
30 V-ups I'm really bad at these!! 
10 Burpee Pull-ups (solid plank position on burpee. No flopping) had to do jumping pull-ups, can't do strict yet. 

practiced double unders; straight up, no bending at the hip. They're looking better! 
Then did 3 rounds of 100 dubs with 1 min rest

Diet (updated throughout the day)

5:00am - 12pm 

40 oz water

yogurt and granola 

2 rice cakes with peanut butter
Cliff Builder's Bar
glazed doughnut ahhhh what was I thinking! 

12pm - 6:00pm

 60oz water

egg, cheese, potato casserole 

banana

2 handfuls of trail mix
protein shake

6:00pm - bedtime 

 oz water
2 cups coconut water
broccoli with cheddar cheese
orange
10 chips and guacamole 

Thursday 1.30.14

WOD

Strength
Work up to a 3RM Thruster 

115#

WOD
5-10-15-10-5
Burpee Box Jumps
Kettlebell Swings 53#

7:05 - this was a burner! really liked it though

Diet (updated throughout the day)

5:00am - 12pm 

60 oz water

yogurt and granola 
protein shake

banana PB
fruit and protein fuel pack - banana cocoa

12pm - 6:00pm

40 oz water

egg, cheese and potato casserole

small chai tea latte Starbucks

6:00pm - bedtime (movie and a sleepover with Angela, so not the best diet!)

30 oz water
8 pieces of sushi
orange 
10 chips with guacamole 
small slice of whole foods pizza 
popcorn 

Tuesday 1.28.14

WOD

Strength
Front Squat
5-4-3-2-1

Skill
Muscle-Up

WOD
“Ogar”
14 minute AMRAP
3 Power Snatches 95#   **might have to do 85#
1 Muscle-up (sub 3 pull-ups and 3 ring dips)
12 Wallballs 14#

Diet (updated throughout the day)

7:00am - 12pm 

20 oz water

yogurt 

fruit and protein fuel pack - banana cocoa
2 rice cakes and peanut butter
large vita coco

12pm - 6:00pm

 oz water

6:00pm - bedtime

 oz water

Monday 1.27.13

WOD

Midline

Hollow Rock Challenge Week 4: 40 Hollow Rocks

have never done these before, super difficult! Will be working on these every week. 

Strength

Overhead Squat

3-3-3-3-3

95-100-105-105-110

WOD

“Jackie”

1000m row

50 Barbell Thrusters

30 Pull ups

8:38
between 1:56-2:00 split
Broke thrusters into 10's, last 20 broke into 7-7-6
pull-ups 10-10-5-5

Practice

butterfly pull-ups - 5 rounds AMRAP - getting better! between 5 and 8 reps each round. small rip on last round, darn it
MU's progression 1 - hollow and arch swing 3x20 false grip is still hard to hold, can't do all 20 unbroken. 
EMOM for 5 min - 3 HSPU with 1 ab mat 
super stoked about these. Just dropped to 1 ab mat a couple weeks ago. Last week I could barely get two in a row. The first 4 rounds I was able to get 3 in a row easy. I really struggled on the last round. 

A couple videos from last week...

working on jumping straight up and not bending at the hip. Getting there...

Overhead Squats
2@100
2@105
1@115 fail
1@115   20# PR

Diet (updated throughout the day)

7:00am - 12pm 

40 oz water

yogurt and granola 

cliff bar

12pm - 6:00pm

40 oz water
2 handfuls of trail mix 
egg-cheese-hash brown casserole
black tea with one stevia packet 
builders bar
protein shake 
fruit and protein fuel pack - banana cocoa

6:00pm - bedtime

20 oz water
cup of coconut water
quiche 
mahi mahi patty with half avocado 
broccoli with butter and cheddar cheese 
orange 

1.18.14

WOD

Row 250

15 burpees

20 front squats@95-115/65-80 85#

 15 burpees

row 250

6:05

rest 6 min

Row 250

15 kbs@70/53

30 toes to bar hand still healing, did V-ups

15 kbs@70/53

row 250

6:20

rest 6 min

row 250

15 box jumps over box@24/20

40 wall balls@20/14

15 box jumps over box@24/20

row 250

6:45

Diet (updated throughout the day)

10:30am - 1pm 

40 oz water

orange

protein shake 

veggie burger

1pm - 7:30pm

20 oz water

1 sweet potato

huevos rancheros - 2 eggs, cheese, 2 corn tortillas, black beans

7:30pm - bedtime

20 oz water 

1.17.14

WOD

1. Emom 20

Even min – 3 pwr c&j@115-175/80-115 115#

Odd min – Choose one (1-4 no dip muscle-ups OR 3-8 c2bpu or pull-ups) Ripped on wednesday so did 8 ring rows each round. 

My set-up looks a little off. I think I need to tighten my lats and bring my hips down a little more before I start my clean....not a C&J expert so I have no clue lol

3x10 GHD sit-ups with 14# ball - really focused on exploding through hips and quads. 

3x12 pull-aparts with red band

Diet (updated throughout the day)

5:30am - 12pm 

50 oz water

orange

Cliff Builder's bAr

greek yogurt with granola 
black tea with 1 stevia packet
2 rice cakes with peanut butter

12pm - 5:30pm

60 oz water

5:30pm - bedtime

20 oz water 

1.16.14

Rest Day 

Bought myself a 4" diameter PVC pipe from Home Depot today. Spent about 15 minutes rolling out and stretching before bed. 

Diet (updated throughout the day)

6:30am - 12pm 

30 oz water

orange

2 handfuls of trail mix

Cliff Builder's bAr
2 handfuls of trail mix

12pm - 5:30pm

60 oz water

Amy's gluten and dairy free burrito

greek yogurt

orange

5:30pm - bedtime

20 oz water 
2 breakfast tacos - 2 eggs, 2 corn tortillas cheese and half avocado
arugula salad with blue cheese crumbles, beets, olive oil and vinegar

1.15.14

WOD

1. Front squat

80-85% x 2 on the min for 5 min 155# - captured the last 4 rounds on camera...

2. 6 rounds

10 deadlifts@185/125

10 step down box jumps@24/20

10 toes to bar

30 dubs

no rebounding on BJ

16:49
Took video of my toes to bar and dubs during the first two rounds. As you can see, I need a lot of work on my toes to bar! My grip starts to fail and I can only stay on for 1-2 reps. I also get tired and kipping over and over is rough. My double unders were unbroken on the first round, but I never realized how much I bring my knees up. I need to work on jumping straight in the air with no bend in the hips. 

Diet (updated throughout the day)

5:30am - 12pm 

40 oz water

2 handfuls of trail mix

protein shake

yogurt with granola 

Cliff Builder's bAr
2 handfuls of trail mix

12pm - 5:30pm

 40 oz water

Amy's gluten and dairy free burrito
sweet potato
1 rice cake with peanut butter
2 breakfast tacos - 2 eggs, 2 corn tortillas cheese and half avocado

5:30pm - bedtime

20 oz water 
orange
arugula salad with blue cheese crumbles, beets, olive oil and vinegar