Monday, December 23, 2013

Monday 12/23/13

Power Snatch
2x3 (175)

2x2 (185)

2x3 (185)

2x2 (195)
1 x (205/215/225/235)

Power Clean + Clean 
1+1 (205/225/245/265)

2x2 (225)

Saturday, December 21, 2013

Saturday 12/21/13

Back Squat
3 x 275/315/365

Push Press
3 x 185/225/275

Power Clean
3 x 185/225/275

Tuesday, December 17, 2013

Saturday 12/14/13

Kong Fest
I Finished 11th this year down from 4th last year.  Snatch improved from 255 to 275 (due to specializing for the last six months) King Kong time went from 3:20 to DNF (due to the before mentioned specialization.)

I was thrilled with the way this competition came together.  We have an outstanding group of people here at EVCF.  The work that they did allowed me to host and compete in the event.  Thank you to Jeremy Galo for running scoring, Chris Falkner for running the webcast, Bill Laskowski for managing equipment, Becky Vasey for providing food, Krystal Rodriguez for running check-in and Matt Foreman/Tiffany Hendrickson for the commentary!   Thank you to everyone who volunteered!

The EVCF Competitors had an awesome showing
Angry Chimp:

6th Logan Vogel
10th Daniel Feavel
11th Tim Bond
13th Matthew Horton
16th Jamie Handley
17th Zachary Fernandez
19th Shawn Smith
22nd Thomas Abia II

Queen Kong:
1st Melissa Einbinder
4th Analisa Marquez
8th Kate Lydy

King Kong:

2nd Danny Lazzeri 
3rd Alex Lee 
4th John Alvarado 
9th Istvan Dioszegi 
11th August Schmidt
11th Zach Utley

Snatch Ladder

(add 10lbs every minute)
(the snatch ladder went about how I expected.  The Olympic Lifting specialization paid off with a 20lbs improvement over last year.  (285 was very close)

3:00 to Establish Max Shoulder to Overhead
(made the mistake of changing strategy. the plan was 340/350/360.  instead I jumped to 355.  had it locked out overhead 3 times, right arm kept giving out.  this was happening in training too....was hoping it would clear up with rest)

King Kong
3 rounds for time: (DNF 21Reps)

1 Deadlift 455
2 Ring Muscle-ups
3 Cleans 250
4 Handstand Push-ups
(paid the price for specialization here.  very minimal gymnastics or conditioning over the last six months.  made the mistake of coming out of the gate too fast.  spent a lot of time stuck on the second round of muscle-ups)

For time: (70Reps)

30 Double Unders
7 Bar Muscle-ups
7 DBall Over the Shoulders
5 Bar Muscl-ups
5 DBall Over the Shoulders
3 Bar Muscl-ups
3 DBall Over the Shoulders
30 Axle Shoulder to Overhead 160lbs

(this workout went better than expected.  Paced right and enjoyed the workout)

Wednesday, December 11, 2013

Tuesday, December 10, 2013

Monday 12/10/13

For time: (6:07)
30 Double Unders
7 Bar Muscle-up
7 DBall Over the Shoulder 150
5 Bar Muscle-up
5 DBall Over the Shoulder
3 Bar Muscle-up
3 DBall Over the Shoulder

Sunday, December 8, 2013

Saturday 12/7/13

2 x 209/209/209

1 x 220/220
1 x 231/231
1 x 242/242

Snatch Pull
3 x 330/330/330

Hang Clean + Push Press
3+3 176/176/187/187

2+2 198/209

Back Squat
5 x 264/308

Wednesday, December 4, 2013

Wednesday 12/4/13

Snatch Ladder
Every 1:00 for 10:00

(5:00 transition/warm-up)

3:00 to establish Shoulder to Overhead:

(10:00 transition/warm-up)

3 rounds for time: (6:41)

1 Deadlift 455
2 Ring Muscle-ups
3 Clean 250
4 Handstand Push-ups

Monday, December 2, 2013

Monday 12/2/13

For time: (6:42)
30 Double Unders
7 Bar Muscle-ups

7 DBall Over the Shoulder 150
5 Bar Muscle-ups
5 DBall Over the Shoulder
3 Bar Muscle-ups

3 DBall Over the Shoulder

(rest 2:00)

For time: (3:00)
30 Axle Shoulder to Overhead 160

Not timed:

Ring Muscle-up 12x1

Sunday, December 1, 2013