Suck it up Saturday

2/7/15

This was our first Suck it up Saturday and it was awesome.
Good turn out and a fun and hard wod. We did Lumberjack 20.
Not sure if I have done this one before but it seemed familiar.

I had to scale the OHS because of my wrist, to front squats. I also did regular pull ups, not chest to bar by mistake.

Friday 2/6/15

Today I was at the fire station, it was supposed to be a rest day, but I worked out with the guys for fun and "active recovery".

At a pretty slow pace we did 4 Rounds, 1 min at each of the following:

Toes to bar
Back extensions
Air squats
Box jumps
KB swings
Jump rope
Rest

I didn't count reps or go that hard, I was still sweating like crazy and was pretty worn out!

Thursday 2/5

Thursday 2/5/15

Today is wod 5 on day 3. I have been trying to make up for lost time and get as ready as possible for the Open.

I have also been eating really well, almost all paleo.

So, today didn't feel bad, but I did not perform well at all.

Failed a couple reps on the back squats and just was really feeling it after each set.
Then, what was supposed to be the "skill" work ended up being the wod and left me destroyed. I was pleased, I maintained or improved on almost every round, but it took everything out of me.

I am not too worried because the volume had been picked up, and it always takes a little time to adjust to getting back on paleo.

If you want a killer skill session, give this one a shot.

Wednesday 2/4/15

Wednesday 2/4/15 

UPTAED - PM WOD

A mash up of CFI and some additional things and mods.

A) Skill work/ shoulder and wrist strength
3x NFT
6 Sots press 15-25#
6 ring dips
6 HSPU

B ) Strength
EMOM 12
Dip + Jerk
135, up by 5 all the way to 190.
No failed reps

C) WOD

Row 1000m, max reps, rest 5

Clean n jerk 115
Toes to bar
C 2 b

Score :

3:42/13

3:50/20

3:51/15

Was back at the box coaching and was able to get in a PM WOD

Deadlift 

5 x 3

275
315
335
365
365

---

WOD

500m Row

then

4x 

10 Thrusters 95#
12 box jump overs 24"

7:26

That was a leg crusher. I managed to get 3 sets of Thrusters unbroken. I had to rest on the last set... The BJ, my legs were so smoked, I could not go touch-n-go on them, I had to stop and shake out the legs a couple times.

But it was a good one, very fast, high intensity. Feelin' good! 

Tuesday 2/3/15

2/3/15

Got up before going to the station and did Barbell Club.

Front Squats X2 then 6 HSPU (strict)
Mod to box PUS
185, 205, 215, 215, 215, then 5 sets at 225.

Halting clean DL
Hang clean
Clean
Jerk

155, 165, 175, 180, 185, fail jerk

45 sec on, 45 off
3 Rounds
8, 8, 9
135#

Results photo:

Sunday 2/1/15

2/1/15

Pre Superbowl WOD.

I knew it was gonna be a day of junk food and booze, so I made sure to get in and hit it early.

Started off wanting to see where I am on on my Clean & Jerk 1 RM. Built up to 195 and then failed 205. I think it's not a true number, but it's where I am at after all the time off of cleans and front squats.

Then went in to 4, 5 minute chippers.
Had to modify some stuff because of the wrist, and just because I was feeling fatigued.

Results photo: