11/3 Testing

21-15-9
Squat Cleans 95#
Ring Dips

9:35 - Felt dead today, quads were sore and had no pop. Breathing got heavy and couldn't kip when breathing hard. It felt easier to do strict dips then kipping causing I was having trouble controlling my breathing and bringing my knees to my chest at the same time. Usually don't have this big of problem with dips. On to a new day tomorrow!

http://youtu.be/6EomGQYRA8w

11/1 Testing

3rds:
25 KBS 1.5pd
25 burpees

7:50 - PR by 1:09! Did this back in February in 8:59, pretty excited about this improvement.
http://youtu.be/RSjydeu4nfE

Everything UB- tried to stay smooth on KBS and just keep a steady pace on burpees till the end. Tried to speed up last 10-15. KBS felt easy grip just got fatigued last round.

10/31 Testing

Row 1k Rest 12min x3
ALL out effort on each one, NO pacing.

1000m #1 3:35   http://youtu.be/MupS5TddiRc

1000m #2 3:48   http://www.youtube.com/watch?v=2rtqtLpN7h8&feature=share&list=UL2rtqtLpN7h8

1000m #3 3:50
 http://www.youtube.com/watch?v=dVDOKI2cSt0&feature=share&list=ULdVDOKI2cSt0

My legs are still hurting from this! 1st 1k wasn't a PR I felt good the first 250-500 then after 600m my legs hit a wall. I was on the same pace I rowed my 500's at the Optathlon. But after 600m I fell off and couldn't keep the pace. The 2nd 1k I tried to keep a 3:45 pace but fell off at the end and by the 3rd 1k I could only go so fast but was able to hold that pace the whole time and felt like I could of done a 4th 1k at that pace. Legs were just numb at this point. Arms cramped up after the last row.

Legs are super sore right now. Hoping it will be gone by morning.

10/30 Testing

30-Oct
A. Back squat; build to a max
B. Amrap back squats @30x0 tempo @85% of A (1 set)
C1. Weighted chin up (record bwt in AM); build to a max
C2. Strict press; build to a max
D. Amrap strict chin ups unbroken x1 set
+
21-15-9
Thrusters 95#
toes to bar

Weighed in at 157! 

A, 225# 
B. 5 - legs felt tired
C1. 40# pronated 42.5# Supinated - PR
C2, 115#
D. 10 - PR

21-15-9 Thrusters 95#/T2B
7:37 -Broken! Forgot to mention I'm bad at thrusters when the weight gets heavy and I get tired. I have trouble controlling my breathing when the weight is above 75# and I feel like I lose composure and aren't very efficient at them. 

Videos- 
A. http://www.youtube.com/watch?v=cA6dFFPddco&feature=share&list=ULcA6dFFPddco
B. http://www.youtube.com/watch?v=Zsj9aTxVViU&feature=share&list=ULZsj9aTxVViU
C1. Supinated: http://www.youtube.com/watch?v=sX50ZK6NTus&feature=share&list=ULsX50ZK6NTus
      Pronated: http://www.youtube.com/watch?v=wZV-o4g-MR0&feature=share&list=ULwZV-o4g-MR0
C2. http://www.youtube.com/watch?v=FlL9COFrWIU&feature=share&list=ULFlL9COFrWIU  - If you turn the volume up you can here Mike explain our trip to AZ and Scottsdale when we come in Dec lol
D. http://www.youtube.com/watch?v=-ODDOBAiTx8&feature=share&list=UL-ODDOBAiTx8

21-15-9
Thrusters 95#
toes to bar
http://www.youtube.com/watch?v=_2wPrAcf2yc&feature=share&list=UL_2wPrAcf2yc
- Tough one..haven't done a workout like this in a while. 

10/28 Testing

10 rounds:
10 Box Jumps 20"
10 CTB chin ups

12:47

http://youtu.be/w5EBjkbAdSs

All sets broken for CTB, Box Jumps all Unbroken

Pretty pleased with this considering last time I did 100 CTB for time it took me almost 20min. I felt like I was able to keep a pretty steady pace all through out and never completely died even though I was having to break it up into sets of 2's at the end. Didn't fail many reps like I usually do, still need to get better at CTB though.

10/27 Testing

27-Oct
A. Power clean; build to a max in 12 min
Rest exactly 2 min
B. Amrap power cleans in 8 min @90% of A 
C1. 30 strict HSPU for time (15 min cap); rest 0 seconds
C2. 20 kipping hspu for time (10 min cap)

A. 175# 5# under PR
B. 18 @ 160# - supposed to be 157.5 but didn't have weights to make that so I rounded up
C1. 14:30 - suprised I was able to finish these

C2. 3:20 -  did first 8 UB then lost composure next few then did 2, 2, 3, 4 to finish last 11..norep'd my self on one of them. Think I could go sub 3 if I didn't mess up on reps 9&10.

Fun day, would of loved to pr on my power clean. It will come. Shoulders were jello when I finished the hspu.

A. http://youtu.be/hihZAwCE8nE
B. http://www.youtube.com/watch?v=Rj2CQe5FSvA&feature=share&list=ULRj2CQe5FSvA
C1. http://www.youtube.com/watch?v=qsp5JIYPork&feature=share&list=ULqsp5JIYPork
C2. http://youtu.be/KpQGnJs-hm0

10/25 Training

10/25

Hotel WOD 3 - final one thank goodness

26min run around the lake outside the hotel.

Just wanted to get a good run in. Didn't want to be sore or worn out for my testing that starts Saturday!

I probably ran almost 3.5miles total. Ran at a comfortable pace but not too slow.

Traveling back home tomorrow, can't wait to get back to my normal routine.