3/12/2014

A. Deadlift - build to TnG 3RM; rest as needed + 15min AMRAP 15 KB Swings @ 62# 15 Burpees 15 Box Jumps *record split time for every round NOTES:  A- 450 for 3. Got 475 for 2 but grip slipped and when I tried it again I felt my back rounding on the first rep. B- 5rounds + 34 reps (4 box jumps) -Splits- 1:46 3:59 6:52 10:19 13:24 + finishing with 4 box jumps (24in box) (55lb KB)

3/11/2014

Airdyne - 10min @ Z1 + 15x Airdyne - 30sec @ 80-85% effort Airdyne - 30sec @ slow-spin recovery + Airdyne - 10min @ Z1 + Mobility work NOTES: Finally feeling like I'm gauging my % of effort as I should. Airdyne still blows out my quads and arms but feels good to finish those hurtful intervals. Also working on controlling my breathing and being more aware when I'm not on. Rolled out on the foam roller after I finished focusing on my quads and upper back. The Heed supplement seems to be working well! not feeling lathargic half way through Wods.

3/10/2014

Repeat of Open Wod 14.2

NOTES:

Score- 244 

Changed up my form and got through the round of 16. Think I could have squeezed out a couple more reps but a huge improvement from Saturdays score of 196.

3/9/2014

Rest/Mobility Day

NOTES:

A little tighter than I thought I was going to be. Plan of attack for tomorrow's 14.2 repeat.  

- relax on C2B... Focus on only going as high as I need too using more kip less arm pull.

- focus on great form for the OH squats... Might try OLY's even though I haven't used them in about a year. 

- not going to stop untill I get past the last the round of 16+ fighting every last rep in the set of 18's

3/8/2014

Open Wod 14.2 

NOTES:

Score- 196

Strategize for pull-ups to be in these sets. Forearms were blown and had to go to Kipling instead of butterfly on my last couple C2B.

6-4 

6-6

6-4-4

6-5-5

OH squats all unbroken but not very good form... Surprised about that.

3/8/2014

Open Wod 14.2 

NOTES:

Score- 196

Strategize for pull-ups to be in these sets. Forearms were blown and had to go to Kipling instead of butterfly on my last couple C2B.

6-4 

6-6

6-4-4

6-5-5

OH squats all unbroken but not very good form... Surprised about that.

3/7/2014

Open 14.1 Prep/Skill - NON FATIGUING

NOTES: 

Mobility and Prep

Mashing forarms & shoulders. 

Worked on opening up my hips and a slow row.