Monday, June 30, 2014

June 30 WOD: Bergeron beep test

A. Strength: Front Squat

5 sets of 2 reps:

Set 1 - 65%
Set 2 - 75%
Set 3 - 85%
Set 4 - 90%
Set 5 - 90%

B. Metcon

Bergeron Beep Test

EMOM as long as possible:

7 thrusters (75/55#)
7 pull ups
7 burpees

We'd already done this last February, and I remember it being super bad. I used the same scale I did last time (35# bar, jumping pull ups) and I did a wee bit better than last time.

My score: 100# (front squat); 2 + 4 burpees (35#; jumping pull ups)

Sunday, June 29, 2014

Good to go

I got these rips from last Friday's cleans and I was pleasantly surprised to see these heal in less than two days. Bactroban is a life saver. Now they're good to go!

Friday, June 27, 2014

June 27 WOD: Clean all you can


Take 15 minutes to work up to a 1RM power clean

B. Metcon

In 12 minutes, complete:

As many ladders as possible from 1 to 5 reps of hang power clean (65-75%)

One ladder is:
1 HPC; drop the bar and rest as needed
2 HPC; drop the bar and rest as needed
... etc. up to 5 HPC

If the bar is dropped before you achieve the number of reps needed to complete the set, you start from zero.

I didn't get a PR on my power clean but it felt sooo good to clean heavy again.

My score: 115# (power clean); 5+3 (75#)

Thursday, June 26, 2014

June 26 WOD: Chipper day


Every 2 minutes on the minute for 16 minutes (8 sets):

Hang power snatch + Snatch (65-75%)

B. Metcon (20 minute cap)

30 overhead squats (95/65#)
30 toes to bar
20 power snatch
20 TTB
10 squat snatch
10 TTB

My score: 45# (snatch complex); 17:31 (45#)

Monday, June 23, 2014

June 23 WOD: Row and thrusters

A. Strength and Skill

4 sets of:

5 front squats (65-80%)
Rest 10 seconds
5 high box jumps (rest 5 seconds between reps)
Rest 3 minutes

B. Metcon (20 minute cap)

1000m row/run, then:

3 rounds:

15 thrusters (95/65#)
30 double unders

It was raining out so we all rowed for the metcon. Coach Jordan wanted us to be done with the row in 5 minutes since we were doing the WOD in 2 heats. I finished in 4+ minutes but it took a couple of minutes before I could stand properly again. Another DNF under my belt!

My score: 85#/26" (FS and BJ); 1+22 DUs (55#)

Friday, June 13, 2014

June 13 WOD: Friday the 13th partner WOD


Strict press

Set 1 - 5 x 50%
Set 2 - 5 x 60%
Set 3 - 5 x 70%
Sets 4, 5, 6 - 3 x 85-90%
Set 7 - 10 x 55-65%

B. Metcon

Partner WOD
4 RFT:

10 thrusters (95/65#)
5 burpees
10 hang power snatch (95/65#)
5 burpees
10 front squats (95/65#)
5 burpees
10 shoulder to overhead (95/65#)
5 burpees

Partners alternate rounds to complete a total of 8 rounds.

I partnered with Tere for both the SWOD and the metcon. My wrist is still healing (or injured?) so I went light in the strength WOD and we only used 40# in the metcon. Tere was able to complete 3 rounds while I made it to 2 rounds and 7 thrusters.

Our score: 55# (heaviest strict press); 2 + 7 thrusters (40#)

Wednesday, June 11, 2014

June 11 WOD: Tumilson

A new Hero WOD!


8 RFT (30 min cap)

200m run
11 burpee dead lift (135/95#)

The burpee dead lift sounds weird, but you simply do a burpee and instead of jumping up, you do a dead lift. Glad the weight wasn't very heavy. My wrist has been bothering me since last week's The Chief though, so I did the burpees carefully.

My score: 29:35 Rx

Tuesday, June 10, 2014

June 10 WOD: Partner WOD

Partner WOD

2 sets of AMRAP 5 minutes of:
40 kettlebell ground to overhead (clean and jerk or snatch)
40 toes to bar
40 supermans
40 box jumps (24/20")
Rest 5 minutes

Then, immediately after the second 5 minutes:

AMRAP 7 minutes of the following complex:
Power clean + Hang squat clean

Only one person should work at a time. The score for the clean complex is the total weight moved by you and your partner.

The only ones who showed up for the 10 AM class were Pao, Ken, and myself so I got partnered with Pao. I used light weights for the clean complex because of my wrist sprain (or strain, I never know which is which).

Our score: Set 1 - 20 supermans; Set 2 - 40 supermans (16 kg KB); 2805# (clean complex)

Saturday, June 7, 2014

Paleo chocolate mug cake

I can't believe I waited so long to try this. I could've been eating cake every darn day if I wanted to! I got the recipe from PaleOMG and slightly modified it.

Paleo Chocolate Mug Cake
(serves 1)

1.5 tablespoons coconut flour
1.5 tablespoons almond flour
2 tablespoons virgin coconut oil
2 tablespoons unsweetened cocoa powder
2 tablespoons honey
1 egg
Pinch of salt
Pinch of cinnamon

  1. Add all dry ingredients in a microwave-safe mug and mix well.
  2. Add coconut oil, honey, and egg and mix well. Make sure that the egg is well incorporated in the batter.
  3. Microwave on the highest setting for 1 minute and 45 seconds.

Thursday, June 5, 2014

Jun 5 WOD: The Chief

On my third meeting with The Chief today, I finally had the guts to do it as prescribed. The last time I did it was in December last year, and I used 75#.

The Chief

5 cycles of:

3 power cleans (135/95#)
6 push ups
9 squats
Rest 1 minute

I tried to do touch-and-go with the cleans as much as I could -- it really makes a difference in terms of efficiency.

My score: 16 + 3 squats (Rx)

Tuesday, June 3, 2014

Jun 3 WOD: Snatch PR!

A. BBG: Snatch

20 minutes to build up to a heavy snatch

B. Metcon

For time (20 minute cap):

1000m row or 800m run, then

3 rounds of:
15 overhead squats (115/75#)
15 ring dips

From now on, unless the coach says we're supposed to do the power snatch, I will always choose the full snatch during skill sessions. Also, I will always focus on the task at hand. I think those really helped me to finally break my snatch plateau. I can't even remember the last time I attempted heavy snatches.

I chose to row during the metcon, and I did parallette dips. Note to self: start practicing real ring dips!

My score: 70# (snatch); 16:35 (45#)

Monday, June 2, 2014

Jun 2 WOD: Dead lifts and DUs

A. Strength

Dead lift: work up to a heavy 2RM in 15 minutes (not for touch and go)

B. Metcon

Partner WOD

3 RFT (total of 6 rounds per pair)
50 double unders
20 box jump overs (20/18")

I was partnered with Rae and only one of us could work at a time. The partner must complete a round before the other one can start working. I love these built-in rest periods.

My score: 185# (2RM DL); 13:10 Rx