What's the WOD?
Movement Index
Air Squats
Back Extensions
Back Squats
Ball Slams
Barbell Carry
Batwing Rows
Bear Complex
Bear Crawl
Bench Press
Bent Over Row
Box Jumps
Broad Jump
Burpee Broad Jumps
Calorie Row
Chest-to-Bar Pull-Ups
Clean and Jerk
Clean Complex
Clean Deadlift
Clean Pull
Double Unders
Drop Snatch
Dumbbell Hang Cleans
Dumbbell Lunges
Dumbbell Snatches
Farmers Carry
Flutter Kicks
Front Squats
GHD Sit-Ups
Goblet Squats
Good Mornings
Half Moons
Hand Release Push-Ups
Handstand Hold
Handstand Push-Ups
Hang Clean and Jerks
Hang Cleans
Hang Power Clean
Hang Power Snatches
Hang Snatches
High Hang Clean
High Hang Snatch
Hip Extensions
Hollow Holds
Inverted Row
Jack Knife
Jumping Pull-Ups
Kettlebell Row
Kettlebell Snatch
Kettlebell Swings
Kettlebell Thrusters
Knees to Elbow
Low Hang Clean
Low Hang Snatch
Lunge Jumps
Med Ball Squat Cleans
Med Ball Throws
Muscle Snatch
Muscle-Up Transitions
Muscle Ups
Overhead Lunges
Overhead Squats
Overhead Walking Lunges
Pendlay Row
Power Clean
Power Snatch
Power Position Clean
Power Position Snatch
Prowler Push
Push Jerk
Push Press
Renegade Rows
Reverse Hypers
Ring Dips
Ring Holds
Ring Push-Ups
Ring Rows
Romanian Deadlift
Russian Twists
Seated Box Jumps
Shoulder to Overhead
Slam Ball Throws
Sled Drag
Sled Push
Snatch Balance
Snatch Complex
Snatch Deadlift
Snatch From Blocks
Snatch Grip Push Press
Snatch Pull
Split Jerk
Split Jumps
Split Press
Squat Jerk
Squat Jumps
Stone to Shoulder
Strict Press
Sumo Deadlift High Pull
Toes to Bar
Tempo Front Squats
Turkish Get-Ups
Wall Balls
Wall Sits
Walking Lunges
Yoke Push
My PRs
Snatch: 120#
Power Snatch: 100#
Hang Snatch: 115#
Clean: 155.25#
Power Clean: 150#
Hang Clean: 150#
Clean and Jerk: 135#
Hang Clean + Jerk:125#
Thruster: 115#
Squat Jerk: 135#
Split Jerk: 110#
Push Jerk: 145#
Strict Press: 75#
Push Press: 115#
Bench Press: 105#
Back Squat: 205#
Front Squat: 165#
Overhead Squat:
     Snatch Grip: 120#
     Close Grip: 150#
Deadlift: 215#

July 29, 2014

Clean Complex: 
Power Clean +
Power Position Clean +
2 Front Squats

My Max:150#

Killin em! PR on my hang clean AND my power clean. That 145# was short-lived. Put 155# on the bar, but got in my head too much. 

15 Minute AMRAP: 
7 Front Squats 115#
14 Pull-Ups

My Score:5 + 14

All of the front squats were unbroken. It was the best worst pain ever. I just really didn’t want to pick the bar back up again. Pull-ups second day in a row. They were a sub for muscle-ups today. Whatever. My hands are so done.

For Time: 
1 - 11
11 - 1

My Time:97 reps (1/9 push-ups)

No time cap or anything really. Just coach told us when to stop. I got 1 push-up in the set of 9. My push-ups are really getting better. It’s fun.

July 28, 2014

Snatch Complex: 
Power Position Snatch 
Hang Snatch

My Max:115#

I quit. No, I’m retiring with Froning. That’s how good I am. This is literally 5# less than my max snatch. From the floor. And I literally hit it from the power position. MAYBE went over the bar a little. Maybe. Even then, it was a high-hang. But coach was watching and said it was good, so pretty sure it was a good power position snatch. But then, THEN, I hit it from the hang. Basically two repped 115#. Life doesn’t get much better than this. Coach was even like… 120# is NOT your max. This is Oly Coach talking. I trust his opinion. So, more training with him and we’ll max out one day and I’ll die of happiness when I PR the shit out of my snatch. See ya.

7 Minute Clock: 
Minutes 1-4: Every Minute - 2 Power Position Power Snatches
Minutes 5-7: Every 30 Seconds - 2 Power Position Power Snatches
@ 75% of 1 Rep Max Hang Snatch

My Weight:85#

Say power position power snatch 5 times fast. So, people had partners for this, so every 30 seconds they were snatching, but every person really went every minute. So yeah, I didn’t have a partner. I like to work alone anyways. I kind of always hope I don’t get stuck with someone. LOL. Anyways, so coach was like.. just go every time the clock beeps (every 30 seconds). So that’s what I did. It was fun! Love snatching. Love love. 

(1) 10 Minute AMRAP: 
10 Dumbbell Thrusters 25# (each dumbbell) 
50 Double Unders
- then - 
1:00 Rest
- then 
(2) 10 Minute AMRAP: 
10 Pull-Ups
10 Burpees

My Score:330 reps
        AMRAP (1): 4 + 3 (243 reps)
        AMRAP (2): 4 + 7 (87 reps)

You know you need to get a hair cut when your hair starts catching in your rope during double unders.. I really need a haircut. It’s SO annoying. Definitely have bruises on my shoulders from the thrusters. It’s so weird because I didn’t even hit the dumbbells against my shoulders that hard. I think I just bruise easily. Or maybe it’s just the constant contact that does it. 

Second AMRAP was wah. My skin was burning. The pull-ups were fine. The burpees I was just SO hot. I’m so mad we never have the privilege of turning the fucking air conditioning on. Fuck. Let me breathe! Okay, no more whining. 

For those who care (anyone? LOL). I don’t know why I have this sudden obsession with fail videos. But YOLO. This is my second power clean at 145# plus the failed jerk. See, you guys. See how close I was! Locked out, but too unstable in the bottom. Wah. Also, looks like I’m catching high and riding it down. What do you think? I mean I can push jerk 145#. So probably, right..?

Power clean at 145#. Really need to work on this form. Gotta start using my hips. Didn’t get my elbows through fast enough. This really only happens when I power clean. Just means I should have gotten lower. But whatever. I’ll take it. Also, hit 145# one more time after this. Pretty cool.

July 25, 2014

Overhead Squat: 
Build to a 1 Rep Max

My Max:145#

Couldn’t get 155# to stay over my freaking head! Coach says to work on keeping my core tight. I’m too floppy. Wah.

For Time: 
5 Rounds

10 Dumbbell Push Press 25#
10 Dumbbell Front Squats 25#
10 Dumbbell Deadlifts 25#

My Time:9:42

Shoulders were burning. Even for the front squats. Like, this shit was so hard because I only felt everything in my shoulders. The squats weren’t even legs, just shoulders all the time. Ughh. I actually need to work on shoulder strength. Like not even a joke. Strict handstand push-ups and/or strict press in my near open gym future.

10 Minute AMRAP: 
10 Kneeling Half Moons 25#
10 Russian Twists 25#
10 Weighted Sit-Ups 25#

My Score:4 rounds

Again, shoulders were dying. I guess I shouldn’t complain. I need them to die to get stronger. LOL. But the half moons were so brutal. There and back was one rep, both for the moons and the twists. Yeah, not much to say about today, I guess.

July 24, 2014


Yup. All I did, again. Was trying to work on what coach taught me last Saturday. Overall, they felt pretty good. Still need to work on it though. Also, I snatched 85#, and I made contact so hard, my right leg went numb for like a few seconds. It was so weird. But mostly worked at 95#. Not too heavy, not too light. Something I can hit consistently, but also work on my form. Then I can move up heavier and get my form right for heavier weights. 

July 26, 2014

Build to a 1 Rep Max

My Max:215#

I don’t know if this is my max. I do know that my back was a rounded mother fucker, and that I wasn’t going to try to go any heavier. Hit 205# with a pretty good back. But 215# was so terrible. Like the worst I’ve ever rounded ever. And it just wasn’t worth it to keep going. I got the weight up kind of easily, but costs outweighed the benefits of going up in weight again. I really need to do something about this rounded back. I do it way too often.

EMOM for 10 Minutes: 
5 Unbroken Chest-to-Ground Push-Ups

You guys. I finally worked on my push-ups! And let me tell you. I’ve gotten stronger. I kind of figured because all of the bench press we’ve been doing, but this proves it. Push-ups are getting easier. All of the sets were unbroken, except the 9th where I did 4, rested for like 2 seconds, then finished. Whatever. I did 50 push-ups! They’re actually not as bad as I thought. I will continue to do this. Thinking about going up to 6 each minute next time.

Power Clean + Squat Jerk: 
Build to a 1 Rep Max

My Max:135#
       Power Clean: 145#

Fucking fuck. Got 145# overhead twice. Both times just couldn’t keep it stable the whole time. Maybe I’ll post a video of the better one. But definitely posting a video of my ugly power clean at 145#. But 135# felt so easy. It was great. I know I can get 145#. So, next time. 

July 23, 2014

Strict Press:
Build to a 1 Rep Max

My Max:75#

Nope. No PR today. Wah. Freaking baby shoulders. So weird because I see strength gains in my push press and push jerk. Like, so much. But strict press is so difficult.

For Time:
3 Rounds

2 Rope Climbs
5 High-Hang Snatches 95#
400m Run

My Time:14:52

First WOD ever doing 95# snatches! And it was way way easy. My coach goes.. “snatching 95# like it’s cake.” I was like.. FUCK YEAH. I have been a little hesitant to try 95# in WODs for a while, but I seriously should have started sooner. It was amazing. Also, they were “full/squat” snatches. Which was actually more difficult than if I were to power snatch it. You should have seen me power snatch that shit. It felt so easy. But I just did that in warm-up. So yeah. I’m very excited about this.

Aside from that, I love rope climbs. They were fun. The runs slowed me down. As usual. Gotta work on it!

Not For Time:
30 Turkish Get-Ups

My Weights: 12 @ 25#
                      18 @ 35#

July 22, 2014

Bench Press: 
Build to a 1 Rep Max

My Max:105#

Not too excited about this. Think I probably could have done more. I failed 100# twice before getting it. Freaking then I told Oly Coach to spot me, and it was like, easy. Then I went for 105#. Hit it the first time. I swear he’s magic. Can’t be mad, I guess. 10# “PR”. Quotes since I’ve never maxed out bench before.

15 Minute AMRAP: 
10 Dumbbell Snatches (each arm) 20#
10 Renegade Rows (each arm) 20#
10 Squat Jumps 

My Score: 6 + 40

This is why I HATE getting to the dumbbells (or ANY equipment, for that matter) LAST. Because I get stuck with a way too light dumbbell. I literally powered through. Should have done 30#. At least. Snatches were all sprints. Like, all unbroken, all as fast as possible. Can’t complain. Guess I got a good cardio response, but annoyed that I couldn’t pick an appropriate weight. Ugh. 

Also, you guys, under my PR’s I made the weights clickable so you can see the exact post (AKA day) that I hit the lift. I know, I guess it’s more for me. None of y’alls probably care. But yay! I’m excited about this!

July 21, 2014

Back Squat: 
Build to a 1 Rep Max
- then -
5 @ 175#

My Max:205#

So, if you guys wanna laugh at how stupid I am… I was first gunna try to PR at 185# (my max was 180#), so I threw on what I thought was 185#, squatted, and was like.. nope. That’s not 185#. I was 165#. I’m an idiot. But either way, hit 205#. I literally hit it, and Oly Coach is like… do it again. Needless to say, I didn’t get it. But he proved the point that it was all mental. Because I went down way too slow on the second one ( well third. I failed #1 too). When I knew he had my back (when I made it) I went down smooth and bounced out. Literally convinced he helped me. That’s how fast I got up at one point. But then I hit my sticking point. Fought through it, though, hallelujah. Feels great finally being happy with my back squat gains. Because I feel like I really struggle with them. Also, bee-tee-double-yoo (BTW (by the way)), this is my deadlift PR. Max out week, though, and hitting deadlifts this Friday. We’ll see what happens.

Oh yeah, and we weren’t supposed to do any sets after maxing out (who does that!?), but coach really wants me to get better and made me to 175# for 5. Didn’t even tell me how much was on the bar. He just switched the weights and was like.. squat this 5 times. It was so freaking hard. But I did it. The third one I led too much with my chest and almost fucked up. But hallelujah I survived.

Also, just making a note, this is a 25 mother fucking pound (March 4). Can I get a “fuck yeah!?” Even though it took almost 5 months.. but I’ll take it.

16:00 Clock: 
(1) 7 Minute AMRAP:
5 Pull-Ups
10 Toes to Bar
- then - 
1:00 Rest 
- then 
(2) 7 Minute AMRAP: 
9 Kettlebell Swings 35#
9 Goblet Squats 35#
- then -
(3) 1 Minute AMRAP: 

My Score:49 + 116 + 5 = 170 reps
        AMRAP (1): 3 + 4 (49 reps)
        AMRAP (2): 6 + 8 (116 reps)
        AMRAP (3) 5 push-ups (lol reps)

First AMRAP was blah. I’m always too worried I’m going to rip. And my hands hurt, but that’s no excuse. Second one was good. Kettlebell swings were the easier part. Goblet squats are hate. Push-ups. Started like 30 seconds in and just bullshitted my way through. I was really tired from the second AMRAP. And push-ups I really need a lot of energy for where they are now. When will I actually start working on them? This Thursday? I’m not doing the Hero WOD Thursday this week because I want to put my best foot forward for max out week. Been waiting a while for this and I want to see the best results. 

July 19, 2014


Yes. That’s it. Went to Oly Coach’s house for some special training with a few other gym goers. It was awesome. One session like this and I’ve already improved so much. I was hitting some heavy weight like it was nothing. I’m now making contact at heavier weights. And “pulling” back instead of straight up. And my snatch is just so much more graceful. The bar floats right up, and there’s no icky standing bullshit. Like I catch, and stand. No moving forward or anything. I could get used to this. When can I snatch again…?

July 18, 2014

Dynamic Box Squats: 
6 x 5

My Weights:18# - 35# - 53# - 53# - 53# - 63#

All weights are written as the kettlebells I had on each side. So, the first set was 18# kettlebells on each side. Green bands held on the weights. These were awesome. And hard. And cool.

EMOM for 5 Minutes: 
3 Power Cleans + 3 Push Jerks
@ 70% of 1 Rep Max Clean and Jerk

My Weight:100#

- 2:00 Rest - 

5:00 AMRAP: 

My Score:75 burpees

EMOM was too easy. But I did it at the right weight? All touch and go cleans. Jerks were never reset. Just down and up.

Burpees were a killer. I just fought through the pain. Didn’t stop once. Pretty proud of myself. Pace slowed down a little. Had 19 burpees the first minute. Whatever, hit my goal. I was going down for 76 when the clock beeped. I was on the ground about to get up. So, 75.5 burpees accomplished. LOL.

July 17, 2014


Just bullshitting. No real set anything.

For Time: 
7 Rounds 
15 Kettlebell Swings 35#
15 Power Cleans 65#
15 Box Jumps 20”

My Time:19:33

Killed this so hard. It was awesome! My power cleans were so fast. I think that’s where I caught a lot of people. This was for the Hero WOD Thursday group. I got to pick because it was my birthday! Yay! All of the swings were unbroken. Just, there’s no excuse for that if they weren’t. Power cleans were awesome. I can’t get over it. I mean, actually they were all muscle cleans. But they were so freaking fast. Up, down, up, down. No rest in the rack. Didn’t even jack my elbows up fully. Since my elbows only need to get in front of the bar for it to be a rep. Cheating the system! LOL. But I really need to work on landing softer on the box jumps. Really fucking up my legs and it hurts.

July 16, 2014

Airdyne Sprints:
5 x 0:30

Rest was about 3:20 each time. I’d say we rotated about 6 people, including me. And there was 10 seconds built in extra time for each person to get on the bike of death. You should have seen me try to walk after this. Actually, I couldn’t. I literally didn’t move for a good minute after. Just laid there while my legs chilled. Then I got up to walk. I literally thought I might fall over. LOL. Can’t lie. Such a great feeling. But I don’t remember the last time I felt like this.

15 Minute AMRAP: 
10 Pull-Ups
10 Front Squats 65#
15 Sit-Ups

My Score:5 + 10

This. Was. Harder. Than. It. Looks. Imagine doing 5 sprints on the airdyne then feeling like your legs are literally going to fall off, then doing these front squats. I had trouble air squatting after. I had to try for good measure. But the more into the WOD I got, the easier the squats got. Guess my legs started chillin. All of the squats were 6-4. Except the last set all 10 unbroken. Was pushing all the way to the end. Like a BAWS. 

Hero WOD Thursday group after Wittman! Even though I look like a doof.