What's the WOD?
Movement Index
Air Squats
Airdyne
Back Extensions
Back Squats
Ball Slams
Barbell Carry
Batwing Rows
Bear Complex
Bear Crawl
Bench Press
Bent Over Row
Box Jumps
Broad Jump
Burpees
Burpee Broad Jumps
Calorie Row
Chest-to-Bar Pull-Ups
Cleans
Clean and Jerk
Clean Complex
Clean Deadlift
Clean Pull
Deadlifts
Dips
Double Unders
Drop Snatch
Dumbbell Hang Cleans
Dumbbell Lunges
Dumbbell Snatches
Farmers Carry
Flutter Kicks
Front Squats
GHD Sit-Ups
Goblet Squats
Good Mornings
Hand Release Push-Ups
Handstand Hold
Handstands
Handstand Push-Ups
Hang Clean and Jerks
Hang Cleans
Hang Power Clean
Hang Power Snatches
Hang Snatches
Headstands
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
L-Sits
Low Hang Clean
Low Hang Snatch
Lunge Jumps
Lunges
Manmakers
Med Ball Squat Cleans
Med Ball Throws
Muscle Snatch
Muscle-Up Transitions
Muscle Ups
Overhead Lunges
Overhead Squats
Overhead Walking Lunges
Pendlay Row
Pistols
Planks
Power Clean
Power Snatch
Power Position Clean
Power Position Snatch
Pull-Ups
Prowler Push
Push Jerk
Push Press
Push-Ups
Renegade Rows
Reverse Hypers
Ring Dips
Ring Holds
Ring Push-Ups
Ring Rows
Romanian Deadlift
Rowing
Running
Russian Twists
Seated Box Jumps
Shoulder to Overhead
Sit-Ups
Slam Ball Throws
Sled Drag
Sled Push
Snatches
Snatch Balance
Snatch Complex
Snatch Deadlift
Snatch From Blocks
Snatch Grip Push Press
Snatch Pull
Split Jerk
Split Jumps
Split Press
Sprint
Squats
Squat Jerk
Squat Jumps
Step-Ups
Stone to Shoulder
Strict Press
Sumo Deadlift High Pull
Supermans
Swimming
Thrusters
Toes to Bar
Tempo Front Squats
Turkish Get-Ups
V-Ups
Wall Balls
Wall Sits
Walking Lunges
Yoke Push
My PRs
Snatch: 120#
Power Snatch: 100#
Hang Snatch: 100#
Clean: 155.25#
Power Clean: 125#
Hang Clean: 135#
Clean and Jerk: 115#
Hang Clean + Jerk:125#
Thruster: 115#
Squat Jerk: 115#
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: 205#

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: 
Push-Ups

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

Practice: 
Snatch

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: 
Burpees

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

Practice:
Snatch

Just bullshitting. No real set anything.

Wittman: 
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.

July 15, 2014

Dynamic Deadlift: 
5 x 5

My Weights:115# + 75# in bands x 2 (thin blue band wrapped 3x)
                      115# + 95# in bands x 3 (thin blue band wrapped 4x)

This was pretty cool. It was all about speed up, not so much strength. 

For Time: 
30 Wall Balls 14#
5 Snatches 75#
20 Wall Balls 14#
4 Snatches 85#
10 Wall Balls 14#
3 Snatches 95#

My Time:8:42

Missed one snatch at 85#. Just couldn’t get stable in the bottom. Not for lack of strength or other BS. Sat in the bottom for like 5 seconds until I lost it. It was great. So much fun. I love snatching! Snatches on my birfdayyyy! Happy birthday to me! I did pretty well with the wall balls. Thanks gettingtorx for the breathing help. I always get so out of breath doing wall balls! But they felt really good today. Yay! 

Also, Oly Coach invited me to his house. Apparently he trains a few people on Saturdays. I could definitely benefit from going. My snatch still needs major help. How could I say no?

July 14, 2014

Rowing: 
3 x 1000m

My Times:
        (1) 4:13.7
        (2) 4:31.9
        (3) 4:19.2

Such a killer. Actually, the first time is a PR! By one second. I’ll take it. Still think I can do better. It all gets mental for me halfway through. My pace for the first 500m is great. It was around 2:05. Then I just slow down. Not even consciously. I can definitely keep pulling harder. I need to focus! And apparently I need to work on my pull. I change my back angle too soon.

For Time: 
21 - 15 - 9
Kettlebell Swings 53#
*60 double unders after each round* 

My Time:9:04

Can you even imagine the pain this WOD was after three max effort 1000m rows? It was terrible. Kettlebell swings were 15 - 6 then 10 - 5 (I think?) and 6 - 3. First set of double unders were on point. The last two sets i was really struggling. Wah.

July 11, 2014

Back Squat: 
5 @ 50% (90#)
3 @ 60% (110#) 
2 @ 70% (125#) 
1 @ 70% (135#)
1 @ 80% (145#)
1 @ 85% (155#)
AMRAP @ 90% (165#)

My AMRAP Reps:5 squats

Hate. Really hope I can get past this 180# bullshit. Back squat gains are so difficult. 

(1) 5 Minute AMRAP:
3 Power Cleans 105#
5 Burpees
- then -
1:00 Rest
- then -
(2) 5 Minute AMRAP: 
3 Power Snatches 85#
5 Burpees

My Scores: 
        AMRAP (1): 6 rounds
        AMRAP (2): 6 rounds

Yeah, same rounds on both. Pretty funny. Blah, nothing to say about this. Harder than it looks. Good WOD.

July 10, 2014

Snatch: 
Build to a 1 Rep Max

My Max:120#

So, this is all I really did today. Was supposed to do a hero WOD, but yeah. Another story. Anyways… really pumped about this PR! Hit 115# on like the third try. Really threw on the 2.5s for shits and giggles. Like… let’s see how this goes. That’s why I made that weird scream in the bottom. I was like.. this isn’t even real life.. It all still feels very surreal. Like, just Saturday I was missing 115#. Today I’m hitting 120#. Oh, and by the way, hit that shit on the FIRST FUCKING TRY. Put 125# on the bar. But then my head just went too into it. I was so pumped today, though. Like, I’ve never felt this way. At least snatching. Just felt confident and wasn’t letting the lifts get in my head. The plan really was to snatch heavy to get used to being under heavy weight. I hit 110# twice. My PR. I was like, okay…. then decided to max out. Okay, now I’m just rambling. Can’t wait to hit 125#!! It was supposed to be body-weight… but now that’s looking like 130#. Either way. They’re both on their way. Yayyyy!

120# Y’ALL!!! told ya’s I could do it! yusssss

July 9, 2014

Strict Press: 
5 @ 50% (35#)
3 @ 60% (55#)
2 @ 70% (55#)
1 @ 75% (60#)
1 @ 80% (65#)
1 @ 85% (70#)
AMRAP @ 90% (75#)

My AMRAP Reps: 2 presses

Yeah. Not happy with the AMRAP, but never hit 75# before. So, PR city. Tried for 80#. Didn’t happen. But I think I can get it when we max out for real in 2 weeks. 

19 Minute AMRAP: 
7 Pistols (each leg) 
9 Handstand Push-Ups

My Score:5 + 15 (5 + 8 hspu)

Handstand push-ups held me back. Also, my pistols were so much shittier than they used to be. AKA need to do them more. Not even work on them, just do them once in a while. Anyways, the handstand push-ups. Really wanted to finish up that 6th round. But I went for that last push-up and it wasn’t there. So, finished with 8. That strict press really took its toll. Or, I don’t know. But I was feeling weak right in the beginning. That doesn’t usually happen. It’s okay. Can’t be at 100% every day. Also, thrusters tomorrow. We’ll see how that goes. More press press pressing!

July 8, 2014

Deadlift: 
5 @ 50% (105#)
3 @ 60% (125#)
2 @ 70% (145#)
1 @ 75% (155#)
1 @ 80% (165#)
1@ 85% (175#)
AMRAP @ 90% (185#)

My AMRAP Reps:7 deadlifts

Maxing out in two weeks. Yo, my coach said he thinks I can be a better lifter than Nicole Lim. He said I’m about her size (though she looks so much tinier than me!) and I’m just naturally stronger. Probably one of the best compliments ever. Never really knew who she was, but looking through her Instagram and she’s pretty great. Here’s to trying to prove him right!

12 Minute AMRAP: 
7 1-Arm Kettlebell Thrusters (left) 35#
7 1-Arm Kettlebell Thrusters (right) 35#
50 Double Unders

My Score:3 + 3

Why were the thrusters so much easier with my right arm? P.S. I’m a lefty. I’m just more stable overhead with my right arm. It’s really weird. All of my double unders were unbroken. Except the last set was 40-10. Wah. Just tripped up. Really good WOD tomorrow. Literally can’t wait. Yusss.