Friday, June 29, 2012
Baby BOY McDaniel!
Jeff and Michelle McDaniel are having a BOY! We are beyond excited for our sweet friends, and are SO thankful for God's great gifts!
Thursday, June 28, 2012
Training 2.4
Training: Month 2, Week 4
Monday 6.25.12
A1. Dumb Bell Press @ 21X1- 10 reps x 5; rest 10 sec (try 20lbs/hand)
A2. Ring Rows Feet Elevated @ 20X1- 10 x 5; rest 3 min
+
5 sets ALL OUT
30 sec Air Dyne Sprint; rest 2:30
*during rest perform 5 deep Ring Push Ups
all completed. my knee hurt pretty bad on the air dyne :(
Tuesday 6.26.12
A. Hang Power Snatch- 3 @ 75# x 2; rest 90 sec
B. Hang Power Snatch- 3 @ 85# x 2; rest 90 sec
C. Hang Squat Snatch- 3 @ 85# x 2; rest 90 sec
SEE VIDEO
SEE VIDEO
D. Hang Squat Snatch- 3 @ 90# x 2; rest 90 sec
E1. Back Squat @ 20X1; 4 reps x 3; rest 10 sec (start @ 115# and try to add)
125#, 135#, 150#
E2. GH Raises @ 30X1; 10-12 reps x 3; rest 3 min
12 each set
+
1000m Row for time
4:25. my pace averaged about 2:15. felt pretty good.
Wednesday 6.27.12
Mother/Daughter catch up day!
Thursday 6.28.12
A. Clean & Jerk- max reps TnG @ 95# x 5; rest 2 min
6, 5, 5, 4, 4....Michael said aim for 10...um seriously. pretty bummed.
B. Dead Lift @ 13X1- 3 reps @ 65% x 8 sets; EMOM (FAST off the ground)
145#
+
10 min amrap- increasing ladder as high as possible
1 Toes to Bar
2 Wall Ball
3 T2B
4 Wall Ball
5 T2B
6 Wall Ball
7 T2B
etc...
14+1 T2B.......started breaking up T2B on 13th round i believe....def felt tougher than they have been feeling.
Friday 6.29.12
7 min @ high consistent aerobic effort
5 Power Snatch, 55#
5 Burpees
Run 200m
5 min recover
7 min @ high consistent
5 Dead Lift, 115
5 Pull Ups
Run 200m
5 min recover
7 min @ high…
5 Push Ups
5 Pull ups
Run 200m--
Friday, June 22, 2012
Team McElroy
I have the best husband and coach ever! This guy really knows what he's doing! Thank you M for all your hard work and dedication! I LOVE YOU! 
Monday, June 18, 2012
Training 2.3
Month 2, Week 3
A1. Ring Dip Cluster @ 21X1- 1.1.1.1.1.1 x 5; rest 10 sec
these are just super hard for me =(
A2. Strict Pull Up @ 20X1- 4 unbroken x 5; rest 3 min
did first 4 sets with 3 unbroken then 1 single, last set 2 unbroken then 1 and 1. Better than last week!
+
5 sets ALL OUT
30 sec Air Dyne Sprint; rest 2:30
*during rest perform 5 deep Ring Push Ups
Tuesday 6.19.12
A. Tall Snatch- 3 x 3; rest 90 sec w/ 45# (try to go up in weight)
45#, 50#, 55#...felt much better adding weight this week...still such an awkward movement though!
45#, 50#, 55#...felt much better adding weight this week...still such an awkward movement though!
B. Hang Power Snatch- 3 @ 85# x 3; rest 90 sec (feet leave the ground, aggressive jump and fast turnover with the arms)
these felt pretty heavy, first 2 reps were ok but by the 3rd I was landing wide. See video
these felt pretty heavy, first 2 reps were ok but by the 3rd I was landing wide. See video
C1. Back Squat @ 20X1; 4 reps x 3; rest 10 sec (start @ 115# and try to add)
felt strong! started at 115# as instructed. we were slim on bumper plates so next sets went up to 135# and 145#
felt strong! started at 115# as instructed. we were slim on bumper plates so next sets went up to 135# and 145#
C2. GH Raises @ 30X1; 8-10 reps x 3; rest 3 min
did 10 all three sets
did 10 all three sets
+
For time
20 Burpees
20 KBS, 53#
Row 500m
20 KBS, 53#
20 Burpees
8:23. that KB felt heavy and I just didn't want to pick it back up second set! Row was a pretty slow but steady pace and my row time was 2:18.
8:23. that KB felt heavy and I just didn't want to pick it back up second set! Row was a pretty slow but steady pace and my row time was 2:18.
Wednesday 6.20.12
A1. HSPU @ 30X1- max reps x 4; rest 10 sec (try strict then go into kipping, while doing kipping try to speed up reps, get hands set where you don’t have to adjust hand placement when head touches ground)
5, 5, 5, 5...wasn't able to do any strict- all kipping :(
5, 5, 5, 5...wasn't able to do any strict- all kipping :(
A2. Kipping Pull Ups- max reps x 4; rest 3 min
15, 15, 15, 15....surprisingly these felt pretty good!
15, 15, 15, 15....surprisingly these felt pretty good!
+
3 sets; rest 4 x work
5 Hang Squat Clean TnG, 85#
45 sec Air Dyne
1:11, 1:13, 1:10......not too bad, squat clean was fine and air dyne was simply air dyne
1:11, 1:13, 1:10......not too bad, squat clean was fine and air dyne was simply air dyne
Thursday 6.21.12
A. Clean & Jerk- 1 rep @ 125# every 30 sec for 10 min
very challenging! more weight+more reps-rest= tough! but I did it! See Video
very challenging! more weight+more reps-rest= tough! but I did it! See Video
B. Dead Lift @ 13X1- 3 reps @ 60% x 8 sets; EMOM (FAST off the ground)
135#.....not bad
135#.....not bad
+
5 sets; every 90 seconds
15 Wall Ball, 15#
7 toes to bar
now this one was quite upsetting ;( i was breathing so hard the whole time; my rest was not long at all by the time I finished each set. pretty discouraging after feeling so good on this WOD last week
now this one was quite upsetting ;( i was breathing so hard the whole time; my rest was not long at all by the time I finished each set. pretty discouraging after feeling so good on this WOD last week
Friday 6.22.12
7 min @ high consistent aerobic effort
15 KBS, 36#
7 Pull Ups
Run 200m
5 min recover
7 min @ high consistent
10 Dead Lift, 85#
10 Box Jumps, 20”
Run 200m
5 min recover
7 min @ high…
10 Burpees
5 Pull Ups
Run 200m
3+22; 3+22; 3....for whatever reason, the runs felt the worse of it all!
3+22; 3+22; 3....for whatever reason, the runs felt the worse of it all!
Tuesday, June 12, 2012
Training 2.2
Month 2, Week 2
Monday
A1. Ring Dip Cluster @ 21X1- 1.1.1.1.1 x 5; rest 10 sec
felt pretty tough. really need to get stronger at these.
A2. Strict Pull Up @ 20X1- 4 unbroken x 5; rest 3 min
wasn't able to do 4 unbroken....mostly singles but did 4 each set
+
5 sets ALL OUT
25 sec Air Dyne Sprint; rest 2:35
*during rest perform 5 deep Ring Push Ups
Sprints felt surprisingly good for once!
Tuesday
A. Tall Snatch- 3 x 3; rest 90 sec w/ 45# (try to go up in weight)
stayed at 45# all three sets...movement feels very awkward and want to make sure im doing it right.
stayed at 45# all three sets...movement feels very awkward and want to make sure im doing it right.
B. Hang Power Snatch- 3 x 3; rest 90 sec (add weight per set)(feet leave the ground, aggressive jump and fast turnover with the arms)
75#, 85#, 85#.... last two sets felt heavy...sloppy getting the reps up and landed with legs pretty wide.
75#, 85#, 85#.... last two sets felt heavy...sloppy getting the reps up and landed with legs pretty wide.
C1. Back Squat @ 20X1; 5 reps x 3; rest 10 sec (heavier than last week/set)
105#, 115#, 115#...these felt pretty good! much stronger and more solid than usual. NO BACK PAIN!!
105#, 115#, 115#...these felt pretty good! much stronger and more solid than usual. NO BACK PAIN!!
C2. GH Raises @ 30X1; 6-8 reps x 3; rest 3 min
8 all three sets...not bad at all
8 all three sets...not bad at all
+
10 min AMRAP
5 Burpees
5 Power Snatch, 55#
5 Box Jumps, 20”
5 Thrusters, 55#
1 CTB Pull Up
5 +4 Burpees... I liked this WOD! Really tried to focus of continually moving, short breaks, all sets of 5 unbroken
5 +4 Burpees... I liked this WOD! Really tried to focus of continually moving, short breaks, all sets of 5 unbroken
Wednesday
cleaning day at the gym!
Thursday
A. Clean & Jerk- 2 reps @ 115# x 10; On the minute for 10 min
really liked these...just enough rest to work time to keep it hard but moving. I'm really starting to like C&J :)
really liked these...just enough rest to work time to keep it hard but moving. I'm really starting to like C&J :)
B. Dead Lift @ 13X1- 3 reps @ 55% x 8 sets; EMOM (FAST off the ground)
145#...felt good, back didn't hurt at all!
145#...felt good, back didn't hurt at all!
+
4 sets
15 Wall Ball, 15#
Rest 60 sec
7 Unbroken T2B
Rest 60 sec
did both wall ball and T2B unbroken! felt great today! FINALLY GOT SOME CONSISTENT T2B! See video!
did both wall ball and T2B unbroken! felt great today! FINALLY GOT SOME CONSISTENT T2B! See video!
Friday
5 min @ consistent aerobic effort
3 Pull Ups
7 KBS, 35#
10 Box Jumps, 20”
5 min rest
5 min @ consistent…
2 Ring Dips
10 Walking Lunges
15 Double Unders
5 min rest
5 min @ consistent
3 Pull Ups
3 Ring Push Ups
10 Air Squats
10 Sit Ups
Sunday, June 10, 2012
IRON ATHLETE 27:17 SUMMER CHALLENGE
6.4.12
Event #1
Clean and Jerk
1 RM in 8 min
140#
Event #2
Row 500m
rest 90 sec
Row 500m
1:56, 2:01
Event #1
Clean and Jerk
1 RM in 8 min
140#
Event #2
Row 500m
rest 90 sec
Row 500m
1:56, 2:01
Training 2.1
Tuesday 5.29.12
A. Tall Snatch- 3 x 3; rest 90 sec w/ 45#
B. Hang Power Snatch- 3 x 3; rest 90 sec (add weight per set)
75, 80, 85 x2 reps only
C1. Back Squat @ 20X1; 5 reps x 3; rest 10 sec
100# for all
C2. GH Raises @ 30X1; 6-8 reps x 3; rest 3 min
8, 8, 8
+
10 min AMRAP
5 Burpees
7 Knees to Elbow
10 Box Jumps, 20” step down eeach rep
5 rounds + 3 - super sore, zero energy, ripped hands :(
Wednesday 5.30.12
A1. HSPU @ 30X1- max reps x 4; rest 10 sec
1, 3, 3
A2. Kipping Pull Ups- max reps x 4; rest 3 min
5, 5, 3
+
3 sets; rest 4 x work
5 Hang Power Clean TnG, 85#
Row 200m
1:24, 1:24, 1:17
Thursday 5.31.12
A. Clean & Jerk- build to a heavy 3 reps in 10 min (2-3 sec b/w reps)
95, 115, 125, 130# x 1 rep only
B. Dead Lift @ 13X1- 3 reps @ 50% x 8 sets; EMOM (FAST off the ground)
115#
+
Alternating Minutes
5 Wall Ball, 15# odd minutes
5 Toes to Bar Even minutes
-felt good. all T2B not unbroken
Friday 6.1.12
5 min @ high consistent aerobic effort
3 Pull Ups
5 Push Ups
8 Squats
5 min rest
5 min @ high…
1 HSPU
5 Russian KBS, 53#
10 Box Jumps, 14”
5 min rest
5 min @ high…
2 Ring Dip
10 Sit Ups
15 Double Unders
5 min rest
5 min @ high…
Run 150m
10 HR Push Ups
7, 6+2, 4, 3+run
Memorial Day "MURPH" 5.28.12
FOR TIME:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
1st mile = 9:45...clearly set me off to a rough start
I did 20 rounds of 5 Pullups, 10 Pushups, 15 Squats...did all of these sets unbroken and quickly. Felt good
2nd mile = 8:30
Final time: 52:30
8 minutes more than my Murph PR so not my best performance...I have got to get better at this running stuff.
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
1st mile = 9:45...clearly set me off to a rough start
I did 20 rounds of 5 Pullups, 10 Pushups, 15 Squats...did all of these sets unbroken and quickly. Felt good
2nd mile = 8:30
Final time: 52:30
8 minutes more than my Murph PR so not my best performance...I have got to get better at this running stuff.
Week Three
Monday 5.21.12
A1. Bench Press @ 30X1; 6, 4, 2, 6, 4, 2; rest 10 sec (increase each set & each wave, start w/ 65#)
65, 75, 85#; 75, 85, 95#
A2. Bent Row Single Arm; 6 x 5 reps; rest 3 min (start w/ 35# DB)
35# db all sets
+
10 min AMRAP
5 Clean & Jerk 65#
5 Pullups
10 Box Jumps 20"
8 rounds + 1
Tuesday 5.22.12
A. Hang Power Snatch- 3 x 3 @ 75#; rest 90 sec (focus on feet leaving the ground/solid landing. NOT touch and go)
B. Hang Squat Snatch- build to a heavy single in 10 minutes (4-5 sets)
65, 75, 85, 90, 95#!!!!! 20# PR!
C. Squat Snatch- build to a heavy single in 10 min (4-5 sets)
65, 75, 85, 90, 95#!!! failed 100# twice but was super close!
D. GH Raises- 3 x 8; rest 2 min
E. Split Squat @ 30X1; 4 x 5; rest 90 sec b/w legs (start w/ 30#/hand)
30# all sets
Wednesday 5.23.12
Missed training- worked a double shift.
Thursday AM - 5.24.12
A. Power Clean- 1 rep every 90 seconds, start w/ 95 & add 10lbs every 90 seconds- end with 145#
did all except failed 145# - morning workouts = NO energy!
B. Split Jerk-1 rep w/ 115; EMOM for 7 min
C. 1 ¼ Back Squat @ 30X1; 5 x 4; rest 3 min (start w/ 115#)
stayed at 115# due to my back hurting. these sets felt good.
+
2 sets @ consistent aerobic effort
Run 400m
Rest 60 sec
90 sec (30 sec R KB Snatch, 26#/30 sec L KB Snatch, 26#/30 sec Burpees)
Rest 90 sec
90 sec (45 sec Box Jumps, 20” step down/45 sec Double Unders)
rest 90 sec
Runs were 2:08 and 2:07
Thursday PM - 5.24.12
3 min @ moderate effort
1 Ring Dips
10 Walking Lunges
2 min recovery....
3 min @ moderate
5 Ring Push Ups
10 Box Jumps, 24” step down
2 min recovery....
3 min @ moderate
5 Pull Ups
10 Sit Ups
15 Squats
2 min recovery....
3 min @ moderate
3 Pull Ups
20 Double Unders
2 min recovery....
3 min @ moderate
0.5 mile Air Dyne
5 Knees to Elbow
7, 3, 3, 1+0.7 AD
Week Two
Monday 5.14.12
A1. Bench Press @ 30X1; 8, 6, 4, 8, 6, 4; rest 10 sec (increase each set & each wave, start w/ 55#)
55, 65, 75#; 65, 75, 85#
A2. Bent Row Single Arm; 6 x 6 reps; rest 3 min (start w/ 30# DB)
30# db, 30, 30, 35, 35, 35
+
Row 25 sec ALL OUT x 5; rest 2:35
pace= 1:36, 1:38, 1:40, 1:38, 1:36
Tuesday 5.15.12
A. Hang Power Snatch- 3 x 3 @ 65#; rest 90 sec (focus on feet leaving the ground/solid landing)
65, 70, 70# - felt heavy
B. Hang Squat Snatch.Squat Snatch.Snatch Balance; 1.1.1 x 3; rest 2 min
65, 65, 65#
C. Good Morning @ 30X1; 3 x 7; rest 3 min (start @ 65#)
65, 70, 70#
D. Split Squat @ 30X1; 4 x 6; rest 90 sec b/w legs (start w/ 25#/hand)
25# for all sets
Wednesday 5.16.12
A1. Ring Dips; 3 x 5; rest 10 sec
A2. Strict Chin Ups @ 20X1; 3 x 5; rest 3 min
B1. HSPU; 3 x max reps kipping; rest 10 sec
7,7,7
B2. Kipping Pull Ups; 3 x max reps (more than 12/set); rest 3 min
12, 12, 12 - not unbroken. just wasn't feeling it today.
C. Tabata Sit Ups- 20 sec on/10 sec off x 8. Feet anchored, hands on temples
12,12,11,10,8,7,6,5 - not fun at all. LET ME USE MY ARMS PLEASE!
+
3 sets; rest 3:30
10 Wall Ball, 15#
30 sec Air Dyne ALL OUT
Thursday 5.17.12
A. Power Clean & Split Jerk Cluster- 1.1 x 4; rest 2 min
95#, 105#, 115#, 125#, 135#
B. 1 ¼ Back Squat @ 30X1; 5 x 5; rest 3 min (start w/ 95#)
95#, 100#, 105#, 110#, 115#
+
2 sets @ consistent aerobic effort (AKA SUSTAINABLE EFFORT)
Run 400m
Rest 90 sec
90 sec (45 sec Box Jumps, 20” step down/45 sec Bear Crawl)
Rest 90 sec
90 sec (45 sec Row/45 sec Double Unders)
rest 90 sec
2:00/15/2:00pace/22; 1:55/15/2:10pace/24
Friday 5.18.12
3 min @ moderate effort
5 Ring Push Ups
7 Box Jumps, 30”
3 min recovery...
3 min @ moderate
5 Pull Ups
12 Air Squats
3 min recovery...
3 min @ moderate
2 HSPU
7 Russian KBS, 53#
10 Sit Ups
3 min recovery...
3 min @ moderate
5 Pull Ups
10 Walking Lunges
3+5; 6; 4; 5 or 6?
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