Wtd Chin ups/BB Rows + 60 FS & 60 CTBs

OPT Being Jan 30

A. Weighted chin up 3, 3, 3; rest 2 min

B. Bent over barbell rows 4-6x3; rest 2 min

+

For time:

30 front squat 115/85#

10 CTB chin ups

20 front squat

20 CTB chin ups

10 front squat

30 CTB chin ups

Results:

Did the Bench Press 5RM from yesterday - 110#x5

A. Wtd chin ups - 30# x 3 all sets
B. BB row - 75,85, 95 all x 6
+
7:54
all FS UB
CTBs in sets of 5

then did yoga with Angela

Push Jerk + 12 min AMRAP

OPT Being Jan 29

A. Push jerk 10, 10, 8, 8; rest 2 min

B. Bench press; build to a 5RM

+

12 min amrap:

10 hand release push ups

10 box jumps 24/20"

10 push press 95/65#

30 double unders

Results:

A. Push Jerk - 85#x10, 90x10, 95x8, 100x8
B. skipped due to being alone in the gym and wanted a spotter, will do tomorrow or thurs
+
12 min AMRAP
6 rnds + 20 reps
Push press was mental & physical limiter, put the bar down once

Squat Clean PR + 5 RFT: PS and Pistols

OPT Being Jan 28

A. Squat Clean; 3,2,1,3,2,1 ; rest 3 min
+
5 Rounds for time:
7 Power Snatch (145/95)
14 Pistols (alternating)


Results:

A. Squat Clean - 125x3, 130x2, 135x1 / 130x3, 135x2, 140x1 PR felt easy

+

5 rnds for time:
7 Power Snatch (scaled weight by rounds as 95# is my 1RM PS - 70,70, 75, 70,65)
14 Pistols alternating (as RX)
time was 11:00
pistols were slow and steady, PS were fatiguing

Squat Clean 135x2, pr

Squat Clean 140x1, pr

 

Push Press 3RM/50 PP for time + 15 min Amrap

OPT Being Jan 26

A. Push press; build to a 3rm

B. 50 push press for time 155/95

+

15 min amrap:

1 CTB chin ups

1 box jumps (24/20)

2 CTB chin ups

2 box jumps

3 CTB chin ups

3 box jumps

…

Results:

A. Push press 3rm - 115#, had more in the tank but decided to stop there and move on
B. 50 PP for time - 13:25 , approached this as 10 sets of 5 ub PP, could have been faster I think if I just aoproached it as an amrap
+
15 min amrap:
14 rnds + 15 c2b + 5 BJs, felt great

Push Press 3 RM - 115#

Power Snatch PR, TnG PC PR + Lactate sets

OPT Being Jan 25

A. Squat snatch; build to a max in 8 min

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

C. TnG power clean; build to a 5RM

+

3 rounds for max reps:

1 min power cleans 185/115#

Rest 15 seconds

1 min thrusters 135/95

Rest 15 seconds

1 min airdyne for calories

Rest 2 min

  

Results:

A. 95# ended up Power Snatching this which is a PR, matches my squat snatch PR
B. used 75#, no missed reps and felt good
C. 120#5RM TnG Power Clean, PR

+

PC/thruster/AD
9/6/22
5/7/17
5/7/16

*legs felt like jelly on rnd 2 and 3 on PC after coming off the AD

Hip speed and power felt awesome today for A, B, and C!

Muscle Ups + Lil Grace + 50 PS + 3 min AD

OPT Being Jan 23

A. 10 sets of 3 unbroken muscle ups NOT for time

+

"lil Grace"

30 Clean & Jerks 95/65

-Rest 5 min

50 power snatch for time 95/65

-Rest 10 min

3 min airdyne for max calories

  

Results:

Recovery has been off since Sat, feeling overly sore and not motivated mentally right now which is frustrating

MUs - 8 sets of UB 3 reps, set 9 - 2 reps then 1 fail

Lil Grace 2:05 - 15/8/7 , looking back I could have done 2 sets of 15

50 PS 7:00 - I die around 30 reps with snatches, sets of 5, grip was going had to break more

3 min AD 47 cals

Made myself do 1 more set of MU after getting off AD, got 2 ub

 Lil Grace

Wtd Chin up 5RM + 10 rnds: T2B & BJs

OPT Being Jan 22

A. Weighted chin up; build to a 5RM

+

10 rounds for time:

10 toes to bar

10 box jumps 24/20"

Results:

A. Wtd chin up 5rm - 35# with pronated grip
+
10 rnds:
10 T2B
10 box jumps
7:32
Box jumps felt great today
t2b 10s until rnd 4, then 5s, lost kip around round 6, i think?

BS with chains/Snatch + 75 PS & 50 Burpees

OPT Being Jan 21

A. Back squat with chains 2, 2, 2, 2, 2, 2; rest 2 min

B. Squat snatch 1, 1, 1; rest 2 min

+

For time:

75 power snatch 75/55

50 burpees

Results:

A. BS with chains - 115/135/140/145/150/155 - really forcing myself to get deep as possible over load
B. 90, 90, 95 - attempted 100 twice and failed to catch, mentally I could not focus in gym today
work/eat/rest about 6 hours
+
75 PS
50 Burpees
9:27
PS done in 6:34 - anything overhead endurance in general kills me - bar path was off
Burpees in 2:53 - ub and steady
Felt off today for some reason, I think I did not get enough calories or protein yesterday. I have to be careful of doing that to myself on rest days.

Snatch/deficit DL + Diane

OPT Being Jan 18

A. Hang power snatch; build to a 3rm from below the knee 

B. Deficit DL (2-3" platform) 2, 2, 2; rest 3 min

+

21-15-9

Deadlift 275/155

HSPU

Results:

A. I did this as Tng and got 75x3, grip was failing at 80x3, I will snatch again on sat pm and redo this and not tng

B. DL from deficit 195, 200, 205 all x2
+
21- 15- 9
DL 155#
HSPUs
8:08

DLs UB and felt great but I have no endurance for hspus, first set 11 strict then the rest kipping broken up in short sets.
I think I am kipping but based on video it doesn't hook like it, mainly I am bending my knees and then strict pressing. Have to get better at coordinating the hspu kip!!!

PR by 1:30 in May '12

Snatch work + Thrusters & CTB chin ups

OPT Being Jan 16

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

+

For time:

100 kbs 1.5/1 pood

200 double unders

300m row

 

*Subbed this one for yesterday's instead that I missed:

 

20-15-10-5

Thrusters 65#

CTB chin ups

 

Results:

A. Practice squat snatch - did 2 on the min for 8 mins, felt stable at bottom and fast

+

Did the last part from yesterday's Being since I skipped it instead of today's:

20-15-10-5
Thrusters 65#
CTB chin ups

6:33

all sets of thrusters ub except for 10, mental
CTBs were sets of 5s, 4s, 3s and 2s

Press Cluster/ 50 Ring Dips for time

OPT Being Jan 15

A. Strict press clusters 1.1.1.1.1x5; rest 15 seconds/rest 2 min

B. Ring dips; 50 for time

+

For time:

20-15-10-5

Thrusters 115/65#

CTB chin ups

 

Results:

A. Press cluster - 75#/75/75/80/90 - comp this weekend showed me just how weak I am in vertical pressing relative to other movements so put lots of effort here today

B. 50 ring dips for time - 3:29 - 2 sets of 10s, then 5s, 3s, 2s, and singles

+

left it there for today as I am feeling a bit low energy and sore shoulders and traps from comp on sat
I have been keeping a sleep log since the new year and focusing on total hours of sleep but mainly on how many hours I get before midnight as these are the most restorative I understand, Gotta get to bed on that note

BS with Chains/Snatch off blocks + 7 RFT

OPT Being Jan 14

A. Back squat with chains 4, 4, 4, 2, 2, 2; rest 2 min

B. Squat snatch from blocks (below knee) 1, 1, 1; rest 2 min

+

7 rounds for time:

7 power clean 135/75

7 no push up burpee lateral hops over bar

Results:

A. BS with 20# of chains total - 125#x4, 135x4, 145x4, 150x4 (got rep scheme wrong here), 155x2, again 155x2 trying to get deeper in squat. I used less chain than last week.

B. Squat Snatch off blocks below knee - 80, 85, 90

+

4:06 all UB, I think I was muscle cleaning all the PCs so was fast, only burning I felt was on the lateral hop over bar in my hips and some in the lungs around round 3

Carolina Fitness Challenge

On friday Jan 11 day before comp I didn't have much time before leaving town and just decided to do some light movement for about 15 mins to get bloodflow going. Did 1 min each of AD, row, jump rope and dynamic ROMs.

17 hour day Sat Jan 12

Woke up at 5am in Winston Salem at friends house to get going and drive on to Durham for athlete check in. There were 17 heats of athletes so. I was assigned to heat 6 of the 5 RX women's heats.

Event 1 - I was excited for this one and it proved to be my best event.

In 5 mins complete
30 ring dips
and in the remaining time AMRAP Squat Cleans (95#)

I placed 5th overall in this event with a score of 60 reps, getting 30 Squat cleans, which I was really stoked about. I went out on the ring dips to amap and got 12 in first go, then kept with 5-3 in a row. I was first off the rings, just by seconds and started into the cleans. It was a blur of a big super set to start, then quick singles?

Due to weather the original Event #2 (Box jump ladder) was moved into Event 1 and went like this.

After Dips and Cleans you rested 1 min and then had 4 mins to find a max box jump height. You could do 30 secs at the end of airsquats for a tie breaker.

I made it to 37 inches and then logged in 32 airsquats. In this event I place 27th I think? Legs really didn't feel too bad jumping after the cleans, surprisingly.

Event #2 -

100m sprint with a turnaround at the 50m mark. Pick up lax ball off of cone at turnaround and bring it back.

Field was muddy and a bit slick. Luckily Shanna borrowed some cleats from Christmas and I used them too, which made things a lot better but I was tentative on the turnaround despite the cleats and didn't trust them. Time was 17. 69 I think?

Event #3 - Really exposed on of my weaknesses - over head pressing

10 min Amrap ladder of:

1 Shoulder to Overhead (SOH) 115#
1 T2B
2 SOH
2 T2B
so on and so forth...

The 115# was difficult for me. I had to split jerk these in sets of 2 and then drop bar and clean it back up. My max C&J at the time is 135#, so 115# felt doable but heavy and workout was slow. 85% of 135 is exactly 114.75, awesome!
Room for improvement in the SOH category. T2B were easy. Score was 43 reps I believe, completed the round of 6 and began the round of 7 on the SOH. 
Giving myself the benefit of the doubt and some perspective last year at this event in the 1RM C&J event I barely got 115#, so doing it in a workout this year is some improvement.

Overall finished up 24 out of 48. Onward.

Snatch Tech work/Burpees+MUs/ 4 RFT

OPT Being Jan 9

A. Squat/Power snatch tech work 15-20 min (all below 70% 1rm, let your body and technique dictate the loads used for session, high speed/perfect form is focus)

B. On a 90 seconds countdown clock: Perform 7 burpees and amrap muscle ups in remaining time; rest 2 min x4 sets

+

4 rounds for time:

12 kb snatch (6/arm) 1.5/1 pood

48 double unders

Results:
A. worked squat snatch at 65# (70%) and did sets of 3 TnG, felt good
B. 7 burpees + Amrap MUs in 90s x 4
MUs reps
- 5/3
- 3/2/1/1
- 2/1/1/1
-1/1/1
total of 23
+
4 RFT:
6:00
I subbed a 30s row for the DUs due to calf tenderness and competing this sat
KB Snatch on left side is more difficult for me - I think I guard that shoulder unconsciously because of some old injuries

Press clusters/HSPUs + 5 RFT

OPT Being Jan 8

A. Strict press clusters 2.2.2.2x5; rest 20 seconds/rest 2:30

 

B. HSPU; accumulate AMRAP sets of 3 unbroken in 8 min

 

+

 

5 rounds for time:

12 OHS 95/55

6 toes to bar

12 DB thrusters 30/15#

6 chin ups

Results:

A. Press - 65#/70/75/80/80 - felt better than last week

B. HSPUs 8 min Amrap - got 14 sets of 3 UB, no fails and kipped them all to get more practice on the skill of the hspu

+
5 RFT: 9:29
all movements UB, took short breathers before the OHS to regain control of shoulders, successfully butterfly-ed the pull ups on this one and did not lose the rhythm

BS with chains/Snatch + 3 min Lactate Amraps

OPT Being Jan 7

A. Back squat with chains 6, 6, 4, 4, 2, 2; rest 2 min

B. Squat snatch from high blocks 1, 1, 1; rest 2 min

+

All done @100%

3 min AMRAP:

10 no push up burpee box jumps 20

10 power clean and jerk 95/65

 

Results:

A. BS with chains - 95x6, 115x6, 135x4, 140x4, 145x2, 150x2 - about 40# total of chains added in addition to these numbers

B. Snatch hi off blocks - 75, 80, 85 - felt good

+

Had time for 2 of the 3 amraps

3 min amrap:

10 plank burpee box jump - I did a step down due to sore calfs
10 PC+J
51 reps, *About 90-95% effort due to calf

rest 5 mins due to time constraints

3 min amrap:
10 DL
10 Burpee over bar lateral
60 reps

AM - PP/PJ/Split Jerk/Press + 10 RFT; PM - Snatch PR

OPT Being Jan 5, 2013

A. Push press x5/Push jerk x3/Split jerk x1; rest 90 seconds x5 complexes

B. Strict press 10, 10, 10; rest 75 seconds

+

10 rounds for time:

10 hand release push ups

8 knees to elbow

6 box jumps 24/20

4 CTB chin ups

2 wall walks

 

 Results:

 

AM

A. 65#/75/85/95/100 - tough controlling load back down as it got heavier
B. 55x10/60x10/65 x7, then 65x3
+
18:15
was worried about wall walks in this one, but they got easier as I went

 PM -
So I took to heart what James said in the Big Dawg Blog webinar the other day that if you suck at something you should practice it. So this afternoon I did some snatch work as this is an obvious limiter for me.

Hang squat snatch off blocks (from mid thigh) - 2 reps every 45secs x 10; used 50-70% 1 rm

Build to a max squat snatch - focused on analyzing my technique, video every rep so I could pick apart form, hit a PR at 95# that has been a long time in the making! Hallelujah! Actually hit 95# two more times after the PR lift and they got better. Needless to day there were some ugly lifts in there at 90# and one 95# attempt that had me on one knee.

Figured out technique pieces for me -  set up with feet slightly wider than normal and focused on pushing against floor more in my triple extension than jumping, both appear to have helped.Extreme mental focus also helped me.

Ready for a rest day!

finally a 95# Snatch

 

PC/Deficit DL + 12 min Amrap SC/PC/PS/Snatch

OPT Being Jan 4

A. Power clean clusters 1.1.1x5; rest 10 seconds/rest 3 min

B. Deficit DL (2-3" platform) 5, 5, 5; rest 3 min

+

12 min amrap:

5 squat clean 165/125#

5 power clean 155/115#

10 squat clean 145/105#

10 power clean 135/95#

20 squat clean 115/85#

20 power snatch 105/75#

30 squat snatch 95/65#

30 power snatch 75/55#

Results:

A. PC clusters 115, 120, 125, 125, 120 went back down due to beginning to squat clean last cluster of 125
B. DL deficit - 155, 165, 175
+
A bit frustrating because I completed the 12 min amrap this AM before wmn's weights were posted, went with best guess on #'s, oh well
5 Squat cleans 110
5 PC 105
10 Squat Cleans 100
10 PC 95
20 Squat cleans 85
20 PS 70
30 Squat Snatch 65
30 PS 45
Made it through to 5 Squat snatches - total 75 reps

Squat Snatch/48 MUs! + 10 RFT PS & K2E

OPT Being Jan 2, 2013

A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets

B. 12 muscle ups for time x4; rest 4 min

+

10 rounds for time:

2 power snatch @85% 1rm

10 knees to elbow

Results:

A. Squat Snatchs - completed with 70#
B. Muscles ups - very happy to have completed these MUs, the most I had ever done in 1 day was 30
1st set - 5, 2,2,2,1 time 2:16
2nd set - 5, 3,2,2 time 2:24
3rd set - 4, 3,2,1,1,1 time 3:00
4th set - 2, then rest were singles - my timer did not start! but it took quite a while to finish them off as singles
Had 3 misses total due to fatigue, no rips!
+
10 RFT
2 PS (75#)
10 K2E
time 12:05
K2E first 3 sets were 10 ub, then sets of 5s, eventually lost the kip on the 2nd set of 5s

Press cluster/JM press + 3 RFT thrusters, Pull ups, 500m Row

OPT Being Jan 1, 2013

Happy New Year!

A. Strict press clusters 3.3.3x5; rest 20 seconds/rest 3 min

B. JM press 12-15x3; rest 2 min (https://www.youtube.com/watch?v=I2ElVaNFltQ)

+

3 rounds for time:

20 thrusters 75/33

15 chin ups

Row 500m

Results:

A. Press cluster - 65#/70/75/80x8 reps/80x5 reps + 75x2 reps
B. JM press - this was awkward - 35/45/50 all x 15
+
3 RFT:
20 thrusters - 33#
15 pullups
500m row

11:21
all movements UB, tried butterflying but I lose the rhythm after just a few reps so went back to kipping, rowing felt like the limiter

BS/Snatch + Lactate Endurance work

OPT Being Dec 31
Back on schedule with the Big Dawgs!

A. Back squat 2, 2, 1, 1; rest 2 min

B. Paused below the knee squat snatch 2, 2, 1, 1; rest 2 min

+

30 seconds max reps power snatch 95/55

30 seconds max reps burpees

30 seconds max reps kbs 2/1.5 pood

30 seconds max reps box jumps 24/20

1 min max calories airdyne

Rest 12 min

x4

Results:

A. BS - 165x2/175x2/180x1/185x1
B. Squat Snatch below knee - 65x2/75x2/75x1/80x1
+
I did 3 sets of the lactate work
PS - 12 -11- 11
Burpees - 11 - 10 - 10
KBS - 12 - 11 - 11
BJ - 9- 10 -10
AD cals - 11 - 12 - 10

Definately nauseated during rest periods and after this workout.

Set 2

Post holiday travel Map

Sunday Dec 30

Just feeling off with sleep and food from traveling and feeling bad from carb and sugar intake over holidays. Headed to the gym just to move around and get blood flowing.

Created a Map session:
10 min Amrap @ 85%

5 SDLHP
10 Sit ups
20 cals on Rower

rest 3 mins

10 min Amrap @ 85%

20 DU
10 walking lunges
10 DB Push press 15#

Off Training Schedule - 2 workouts at Mortal Cf in TX

OPT Being Dec 25 completed Dec 26

A1. Weighted dip 3-4x4; rest 10 seconds

A2. Amrap unbroken ring dips x4; rest 3 min

B1. Weighted chin up 2-3 tough reps x4; rest 10 seconds

B2. 15 unbroken CTB chin ups x4; rest 3 min

+

For time:

25 box jumps 24""

50 double unders

25 kb snatch 1.5/1 pood (right)

50 double unders

25 calories rowing

50 double unders

25 kb snatch 1.5/1 pood (left)

50 double unders"

 

Results:

 

A1. - wtd dips 3-4x4 - 10#, 15, 20, 25 - off of 2 high boxes, not ideal as the gym I was visiting didn't have dip bars or weight belt
A2. amrap ub ring dips x 4 - 15, 12, 10, 9
B1. wtd pull ups 2-3x4- 15#, 20, 20, 20 - again not ideal without belt and big fat pull up bars
B2. 15 ctb ub x 4- first set got 15# ub, then amrap after that 13, 10, 7
+
12:57 - ugh, definately feeling the holiday break due to travel, sleep and food is off. DUs took a while, these have gotten a bit worst recently and left arm is weaker in the kb snatch

OPT Being Dec 26 completed Dec 27

A. Squat snatch; 2 reps x12 sets @50-70% 1rm; rest 45 seconds bw sets - let high speed and perfect mechanics dictate load

B. 2 muscle ups on the minute for 14 min

C. Toes to bar; 50 for time

+

10-8-6-4-2

Power clean 185/115

Bar facing burpees

 

Results:

 

A. Squat snatch completed with 65#
B. muscle ups 2 EMOM for 14 mins - complete for the first time with jumping up to rings and using strict grip instead of using a box to step off and setting my false grip, only failed on 1 MU
C. 50 T2B for time - 1:47 5 sets of 10
+
For time:
10-8-6-4-2
PCs - 115#
Bar facing burpees
8:48 - PC all singles which slowed me down, 115# is about 82% of my 1rm PC, burpees were easy

Glenn also got to go to Mortal CF and complete one of his ID workouts.
Despite him in shorts and a tshirt, it was freezing outside and in this gym!

 

 

DL/PC/Squat Clean off Blocks + 5 RFT PS, GHDs

OPT Being Dec 21

A. Deadlift 3, 3, 3; rest 2 min
B. Power clean 3, 2, 1; rest 2 min
C. Squat clean off blocks 2 reps x10 sets; rest 45 seconds (mid-thigh
start, 50-70% 1rm for all sets)
+
5 rounds for time:
5 power snatch @80% 1rm
10 GHD sit ups


Results:

4th day on and last workout before heading out of town to TX

A. DL - 185#, 195, 200 all x3
B. PC - 110x3, 120x2, 130x1
C. Squat clean off blocks - 4 sets 85#, 3 sets 90, 3 sets 95
+
5 RFT:
5 PS @ 65#
10 GHD sit ups
4:18

5 RFT

Snatch/MUs + Heavy DLs, High BJs, T2B

OPT Being Dec 19 completed Dec 20

A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets
- let high speed and perfect mechanics dictate load
B. 2 muscle ups on the minute for 10 min
+
10 min AMRAP:
3 deadlift 275/185
5 box jumps 36/30
10 toes to bar

Results:

A. Squat snatch completed with 65#
B. Muscle ups on min for 10 mins completed, the dip was challenging after the wtd dips yesterday

Plus 10 min amrap
Completed with 185# DL and 30 " box
7 rnds + 3 DL, was not confident to rebound off floor on box jumps so I paused at top and floor.

Wtd dip/Push jerk/HSPU +Row, KBS, DUs

OPT Being

Dec 18 completed Dec 19

A. Weighted dip 8, 8, 6, 6; rest 90 seconds
B1. Push jerk 2-3 tough reps x5; rest 10 seconds
B2. Amrap unbroken hspu x5; rest 3 min
+
3 rounds for time:
Row 350m
15 kbs 1.5 pood
45 double unders


Results:

A. wtd dip - 20#x8, 22.5x8, 30 x 6, 30 x6 - triceps on fire!
cut B1 and B2 to 3 rnds
B1. Push jerk - 85, 90, 95 all x 3
B2. amrap ub hspus - 8, 9, 8 all with kipping
+
3 RFT:
row 350m
15 kbs - 1 pd. - scaled back to 1 pd
45 du

Time:
8:21
rnd 2 du ub
all kbs ub

BS, Hang Snatch + 2min Amrap Thrusters/Chin ups

OPT Being Dec 17 completed Dec 18

rested monday and so 1 day behind on Being

A. Back squat 4, 2, 4, 2; rest 2 min
B. Hang squat snatch; build to a 3 rep max in 3 attempts (each rep must start from below the knee and cannot be dropped from the top until 3 are completed)
+
2 min AMRAP @95%
7 thrusters 95/65#
7 chin ups
Rest 6 min
x4


Results:

A. Backsquat 4,2,4,2 - rest 2 mins - 155x4, 165x2, 160x4, 170x2
B. Hang Squat Snatch triple - 3 attempts - 70x3, 75x3, 80x2 (lost the 3rd in the bottom of squat) - overall it felt pretty good
+
2 min @ 95% x 4 :
7 thrusters 65#
7 pull ups
6 mins rest
4 rnds + 1 rep
3 rnds + 10 reps
3 rnds +7 reps
3 rnds even
challenging to hit the 95% mark exactly

Reindeer Games

Dec 16, 2012

Competition in Augusta GA

I competed on a RX Team with Amber, Sean and Rick. We had 3 events to tackle:

"Antlers"

For time:
30 Muscle Ups
30 HSPU
30 Deadlift   275/185
30 Squat Cleans   185/125

Time: 7:23

As a coed team we only got 2 bars so had to choose whether men or women would do the DLs or Squat Cleans. Amber and I shared the DLs. Sean and Rick did squat cleans, Amber did the HSPUs, and Rick, Sean and I shared the MUs.  

"Bear"

One completed full set of:

-power or squat clean
-front squat
-push press or push jerk
-back squat
-push press or push jerk
​
Athletes must pause between each movement.  They must completely open hips after each movement.  Overheads must be locked out with feet in original stance.

2 team members have 5 minutes. to complete the heaviest Bear complex  possible (each).  Then the last 2 team members have 5 minutes.  All team members can assist with changing weight.  The combined total of all team mates BEAR will be the score.

Amber and I started the first 5 mins. I hit 120# to open, then attempted 125# and just missed the jerk behind the neck, then as time was counting down I made another attempt at 125# and got it solid!

Our combined team score was 705.

"6 Point"
20 min time cap

For time:
TASK 1: 500m row
TASK 2: 4 rope climbs
TASK 3: 25 thrusters 95/65
TASK 4: 25 KB 70/53
TASK 5: 25 toes through rings
TASK 6: 75 double unders

Team member A begins at Task 1. When Team member A advances to Task 2, Team Member B may begin Task 1. When Team Member A advances to Task 3, Team Member B may advance to Task 2, provided that they have completed Task 1. When Team Member B advances to Task 2, Team Member C may begin Task 1. ETC...

All tasks must be completed in order, by every team member. No task can be done at the same time by 2 different team members. Only 1 team member on a Task at a time. Wod ends when the last team member finishes the last task.

Our time was 16:45 and our best event of the day. We took second place in this event for coed teams and overall third fast time of all 70 teams. Order was Rick, Becca, Sean, and Amber finished us off strong with an UB set of 25 toes to ring and UB 75 Double Unders.  

Thanks to Denise and John for the awesome video!

 
​

Pre comp

Dec 15, 2012

full rest day


Dec 16, 2012

in prep for competing tomorrow in Garage Games Reindeer Games I worked the Jerk from behind the neck off racks and hit 125# which is my goal for the Bear complex at the comp

then did last part of Being workout from today:

For time:
200 Du's
40 Burpees
600m Row

Just moved through it at 85% effort

Row 500m x 8

OPT Being Dec 12, 2012

Row 500m @85%
Rest 2 min
x8
(goal same pace per round, if you fall off by 2 seconds from set to set take a 5 min break and start where you left off, if it happens twice, shut it down for the day)


Results:

2:15.6
2:16.5
2:14.9
2:16.1
2:15.5
2:15.2
2:16.4
2:15.6
Felt good and recovered after rest, easy pace to hold.
Toward the end forearm fatigue set in, possibly from the CTB chin ups 2 days ago or from simply working with my hands much of each day as a manual therapist.