Archive for October, 2012










PR’d by 15 pounds from June of this year. Lost my grip on 455. I think I may have more room as I wasnt exactly fresh.

“Goodby Martha”

We did three partner wods to say goodbye to Martha. JR was my partner:

1. 3rds: 100m farmer’s walk (2pood kb x 2), 25m lunges/25m run – 6:40

2. 6rds: 15 KB Swings (2 pood), 15 burpees, 35 dubs; one partner rests while other completes round.

3. 6rds: 350m row; one partner holds kbs (2pood) in front rack while other rows.


Hatch Squat Program Week 2 Day 1

Back Squat:






Front Squat:





Klokov Press:

75 x 7,10,10,7

Strict Press


1 RM Pwr Clean

245# PR

I hit a 5# pr at 245 and I should have hit 255# but I was too slow with my elbows. The pull was not a problem. I ran out of time to attempt it again. I will have to try it again sometime. I am also convinced that I can clean at least 255 or more. I will have to test that theory as well. Ive never tried to max out my clean as Ive always done max efforts on it in conjunction with the jerk and the jerk is a limiting factor.


8:00 DNF

Humiliated by hand stand push ups again. I really need to clamp down and focus on shoulder and upper body strength. I am adding a bench and press portion to the end of all my squat workouts. I also need to “grease the groove” on pushups and hand stand pushups. I have been neglecting all of it because I suck at it and that is a recipe for failure.


October 22, 2012 – “Kelly”

Posted: October 24, 2012 in Metcon, Skill Work





30 box jumps

30 wall balls

I only did three rounds as my legs were pretty beat up from the squats the day before. Even then I can see that this is a pretty nasty workout. I did three rounds in about 16:00 which puts me well of the pace of my previous best Kelly time of about 24:30.

1RM Box Jumps – hit about 45 inches. May have been able to get more but didnt want to push it as my legs were toast.

Hatch Squat Program Week 1 Day 2


 Back Squat

10 x 225

8 x 240

8 x 260

8 x 275


I am growing a strong dislike for the rep range in the early weeks of this program.


Front Squat

5 x 185

5 x 200

5 x 215

5 x 215


Bench Press

10 x 135

8 x 145

8 x 155

6 x 165

Im going to try and make this a regular weekly thing along with some strict press work and some other presses Ive been reading about.  I’ve been neglecting shoulders/upper body for a few months and it a weak area.


GHD extensions

3 x 8 w/ 35#

We had a tournament single-elimination bracket competition at CFG to raise money for breast cancer awareness. I got lucky and drew a first round bye. I squeaked by in my round of 32 matchup and lost in the Sweet 16 to Asis whose butterfly chest to bar pullups demolished my slow ass kip. Overall a fun time and a nice change of pace.

Round of 32 – 2:00 Amrap of burpee box jumps – 30

My judge told me in 30 for time not a 2:00 min amrap. The last 5 were extremely tough and my quads were not responding at all. Luckily stopping at 30 didn’t hurt me because the guy I went against finished with 28.

Sweet 16 – 3 rds: 5 push press @135, 10 C2B pullups

I had about 3-5 pullups to finish before time expired at 2:00. The pullups were the limiting factor.

October 17, 2012 – Oly Class

Posted: October 19, 2012 in Uncategorized

5×3 Cleans from blocks @ 155

4×3 Clean pulls @ 205

4×3 Straight Legged Deadlift @ 225