212

Today’s Workout:
A: Snatch Balance 4×2
B: Muscle Snatch 4×2
C: Snatch 8×2 @ 80% Rest 90 Sec  115,120

Then:
Max Pull-ups in 10 MiN  NO KIP, 39 REPS

ANNIE 8:31 DOUBLE UNDERS SIT UPS 50-40-30-20-10

AWAKE 210.5-ASLEEP 216 AWAKE 212.5

Cheif retest

17 rx

Pr and gol

213

TODAY.

A: Pressing Snatch Balance 3×3 : 20,38,38,45
B: Heaving Snatch Balance 3×3:45,65,65
C: Snatch Balance 6×1: 65,85,85
D: Overhead Squat 6×1 85,95, 115, 125,  tight right shoulder, hips, ankle

Then:
2x 500m Row Max Effort; 1:26.9, 1:35.5
Rest as needed. Get some…

 YESTERDAY

A: Front Squat 8×2 80-90% 1RM: 135, 225, 245, 245,245,245,245
B1: GHD Situps 4×12. . (8)
B2: Seated Box Jumps 4x 8-10, TRY TO KEEP CHEST UP NO REBEND, HEALS DOWN, KNEES OUT

Then AMRAP 12
Walking Lunge with Farmer’s Carry 8 Steps 53/35  (35)
25 Double Unders:   9 ROUNDS. . . 

Bear Complex . . .; x 5 rounds

clean, front squat, press, back squat, press x 7 reps

65, 85, 95, 105 f3, 105 f3, 95 f3.

Friday Oct. 5.

Tues Oct 2.

533222111

pull ups, bench.

175 double,

40 double.

3 rounds of 

AMRAP 20
400m Farmers Walk 53/35 (25)
10 Box Jumps 30/24 (24)
10 Burpees

Chieftan

5x3 front squat: 135 155 185 205 225

Than AMRAP 5x3;1
3 powercleans@135
6 pushups
9 squats
15 rx

carpinteria Triathlon

Gorgeous Day in Carp,  Tiffany and the boys came down for a day on the beach after the event, and watched the finish.  Felt zig-zagging in the swim, tired in the bike, and slow in the run.  A minute off  the podium in 4th for Clydesdales.  Not bad for 15 lbs, heavier since my last triathlon and no sport specific training, no running in last month, no riding in last 2 weeks.

82  906 Luke Werkhoven      37    82   66   14:27*  120  2:00*   26:06          24  2:12    25:44         150  1:10:29         Clydesdale  

215

“Fight Gone Strong”
3x 1 minute at each station for max reps

Thrusters 95/65
Tire Flip
Towell or Fat Bar Pull-up
3/2 Pood Russian Swings
10m Prowler Push
1 Minute Rest

45/42/47, 134 @ RX

215

3x3 thrusters: 95, 125, 145
Fran rx: 6:28 pr

212.5

Retest
3rm pu 55#
3rm bp 155#

Tuesday 8/28

Scaled retest nancy
No OHS shoulder still sore did some trap raise and stuff after
Subs 70# KBSQUAT 5rft 400m 15 95# OHS: 15:43

Goleta beach swim and jog lunch

Goals

So many cookies.

3 rep max Dead lift
365#
500m row, 1:30  couldn't pull the 1:26.4 from last month, off the board.
Goal set

Bmi less than 25 by jan. . .
6:15 mile ss mile
Top 30%ile sb lc tri  2013 clyde

Fight Gone Bad @ bw uc 213#

w/ brandon williams at CF goodland:

PR: 102, 89, 91: 282

215-212.5 UC

310 HBBS 3 rep max PR
1 mile TT, 6:30

213.5

kelly scaled 20"/14# = 32:42

Last week: Max DL= 405#

grace, OHS, side planks 2:15 r/l

145 max OHS, flexibility limits down motion

213,5, 215, back squat 400m repeats (2 min rest)

5 x 5 high bar back squat: 135, 225, 225, 275 (2reps), 225,

1:18, 1:24, 1:23, 1:26, 1:29, 1:35

C & j

Today's Workout:
A: Clean and Jerk 1RM in 15 min

185

AMRAP 20
Run 400m
10 Clean and Jerk 135/95 (no more than 65% of the day's max)


4 rounds plus run @ 95 - - my shoulder hurts now afterwards

7:13 5rft dl burpees

Nancy

A: Snatch Pull 5x 2 (Start @60% of 1RM)   UP TO 165
B: Snatch High Pull 6×1 (Start @75% of 1RM) . . . UP TO 165
C: Snatch 6×2 (80% of 1RM) . . . 115 POWER SNATCH

Then:
For Time (With a 7 Minute Time Cap):
21-15-9
SDHP 95/65
Box Jump 24/20

AS RX: 4:35

nicole 99 pull ups 101 pr august 2016

Monday June 12th
Snatch Balance 5-8x 1 . . . . to 140# PR

Then:
“Nicole”
AMRAP 20
400m Run
Max Reps Pull-ups . . . 30,20,15,15,19 = 99reps PR

101 rx august 8th pr

1st week june WOD's

Tuesday June 5th

A: Halting Snatch Deadlift 5×1 3224 . . . to 165
B: Snatch Pull 4×2 . . to 165
C: Power Snatch 6-10x 1 . . .. . to 135, fail @ 140 again

Then:
“Isabel” Retest
For Time:

30 Snatches 135/95;  7:16 @ 95#

Wed June 6

90 Sec Row for Calories

Rest 1 minute

AMRAP Thursters in 1 minute 95/65

Rest 3 minutes

AMRAP in 3 Minutes of:
8 KBS 53/35
5 Burpees

Rest exactly 5 minutes

In 3 Minutes:
Max attempt at consecutive HR push-ups
then,
Max attempt at consecutive Pull-ups
then,
AMRAP OHS w/ 95/65 in remaining time

41/20@ 75#/ 4.5 rounds / 20/20/12@75#

Friday June 8
A1: Overhead Walking Lunges 5x 6-10 3020  . . . up to 45#
A2: Weighted Hip Extension 5x 8-12 2022 . . . up to 45#

Then:
4 Rounds For Max Pull-ups
400m Run @90% Effort
AMRAP Pull Ups
Rest 3 Min

1:33-23, 1:36-20, 1:42-15, 1:40-19 = 77reps

Maui trip . . . lots of eating good fish and food.

Did a bunch of short swims to check out fish.  a few jogs and jumps off black rock.

Mahana Ridge run 6 mile singletrack downhill from top of Kapalua to beach.

212.5, 210, 209.5, 208.5

coming off a much slower performance 5/20: Sunday @ Sagebrush Safari, last time was 4/2009 better than by 15 minutes faster was also: 12 lbs lighter, 20 degrees cooler, 3 yrs younger, 1st place than,
3rd place this year, fun bermed downhill.

5/23:

10 Minutes Of Gymnastic Ring Work . . . skin the cat, ring dips, hollow holds 11 and 1. x 5

Then:
Part 1
Find Your 1rm Overhead Squat in 10 Minutes slowly up to 125#

Part 2
AMRAP 20:
Max Reps OHS (from floor in 1 set) . . . . . 123 reps total, 25, 20, 30, 31, 17.. plus two wall divots 1600m
*Use 50-60% of 1RM for weight . .. @65#
400m Run

5/22:

A: Snatch Deadlift 4x 2-3 Reps 3121. .  . 135#
B: High 3 Position Snatch 3x 1,1,1 to 95#
C: Halting Snatch (pause at Mid-hang) 5-8x 1 . .. 135#

Then:
EMOTM 20
6 KBS 2/1.5 Pood .. ... . . @ 44lb 1.25p, 
6 Plank Burpees,  no chest to deck.  .  made all the rounds

5/21:

A: Heaving Snatch Balance 5x 1-2 . . work up to 95#
B1: Strict Pull-up 4x 2-3 2021 . . . hollow dead hangs
B2: Strict Knees to Elbows/GHD Sit-ups 4x 10 . .. . 2 knees to chest sets, 2 GHD sit ups

Then:
5 Rounds For Time:   time of 18minutes
200m Run
15 Box Jumps 24″/20″ . . .  . 24"
100m Run
15/10 Hand Release Pushups . .. 10 standard Push UPS

209.5, 209.5,

Today’s Workout:
15 Minutes Gymnastic Skill Work, HANDSTAND STUFF (GAVE ME PETICHIAL PERIOCULAR HEMES.)

Then:
“Cindy”
AMRAP 20
5 Pullups
10 Pushups
15 Squats               9 ROUNDS RX

Today’s Workout:
15 Minutes of Gymnastic Skill Work On Rings
Support
Ring Dips
Muscle Up . . .. . HARD TO GET AROUND TO 11 AND 1 HOLLOW SUPPORT

Then:
5 Rounds For Time
20 Chest To Bar Pullups . . .. GREEN BAND
30 Unbroken Wallball Shots 20/14 . . .. . 12 POUNDS
Rest 3 Minutes

12 MIN WITH GREEN BAND PULLUPS.

May 18, 2012   Category: Blog   9 Comments

Today’s Workout:
A1: Split Squat 4x 8 4020      BODY WEIGHT X 3, 10# DB X 1
A2: Weighted Hip Extension 4x 15-20 2022, BODY WEIGHT 8 REPS X 4 SETS

Then:
Run 1 Mile at 90@    1:37, 3:23, 5:05, 6:40
Rest 5 Min
Run 1 Mile at 90@    1:37, 3:20, 5:00, 6:39

You are never to young to rage. Luke sent me this of the boys after their first jogathon. Gotta love that face.

1. How adorable!

   • 
   • christine na
   • May 18, 2012 at 6:16 AM
   • Reply
2. The guy on the right knows what’s up. You run and then you sprawl.

   • 
   • Matt
   • May 18, 2012 at 7:07 AM
   • Reply
3. Cutest ever!!!

   • 
   • Larisa
   • May 18, 2012 at 7:18 AM
   • Reply
4. My son looks like I felt after this mornings mile repeats.

   • 
   • Luke
   • May 18, 2012 at 7:20 AM
   • Reply
   • He also looks a lot like you. So awesome.

     • 
     • Nick Conn
     • May 18, 2012 at 2:44 PM
     • Reply
5. Playing sport, being fit, strong , training hard , putting out and staying active . It’s a way of life. Starts early as this friendly jogathon. Cute photo but what’s up with the lip??

   • 
   • Maria
   • May 18, 2012 at 8:18 AM
   • Reply
   • He must be sad that he doesn’t get to run more

     • 
     • Ryan M
     • May 18, 2012 at 10:38 AM
     • Reply
6. Kid on the left is rocking Chucks. He’s upset because there wasn’t any deadlifts in the middle of the run.

   • 
   • Pappas
   • May 18, 2012 at 12:59 PM
   • Reply
7. hahaha oh gosh. i heart this picture so much. that little dude on the right is a future xfitter. awesome.

   • 
   • Caitlin
   • May 18, 2012 at 2:18 PM
   • Reply

food is good, salty pizza especially

208.5, 212.5, 214.5, 211, 210, 207.5 (we'll see after donoughts and breakfast burrito manana)
so sore, Tabata Rollers this morning, Race Sunday??, Shoulder still sore since Mammoth powder Ice jamming Spring break April fool.

206.5 post work out am x 2

Cant snatch over 135

5x7 Folded Card

Happy Grandma Collage Mother's Day Card

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Today’s Workout:
A: High 2 Position Snatch 3x 1,1
B: Mid Hang Snatch 5-7x 1  up to a sloppy 135#

Then:

“The San Francisco Crippler”
For Time:
30BW or 225lb (if BW is over 225lb) Back Squats
Run 1 Mile

10:37 @ 205#

May 2, 2012   Category: Blog   8 Comments

Today’s Workout:
Gymnastics Skill Work
Handstands
Skin the Cat/Muscle Up Progressions

Then:
“Amanda #1″
5 Rounds For Time (minus 12min rest):
100 Doubles Unders
20 Burpees
Rest 3 Minutes  didn't quite finish no fifth round of burpees 35 time out less 12 min rest

Quattro de Mayo

15 Minutes Handstand/HSPU practice 5

Then:
AMRAP 20
30 Double Unders
5 Ring Dips
10 Air Squats To Ball  12 rounds with blue band on ring dips (sore shoulders)