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Thursday, December 31, 2015

12/31/2015

I was sore and tired this morning so was happy to see this WOD:
A. Hang Power Clean 4 RM 75, 95, 100# struggled a bit with this weight)
B. Push Jerk 6RM (75, 85, 95)
C. AMRAP 8:00 @ 75%
400m jog, 15 OHS (45#) - Rounds - 2
Rest 4:00
AMRAP 8:00 @ 75%
Row (10 cal), :30 FLR, 10 Russian KBS (53#) - Rounds - 4

5:00 worked on Double Unders - need to get these down.

Wednesday, December 30, 2015

12/30/2015

A. 3 x 4 Back Squats pause :02, Rest 2:00 (95, 100, 105# felt better tan I thought it would)
B. 3 x 250m Row, 20 Wall Balls, 10 Pull ups
Time: 9:39
Rest 10:00
3 x 30 Double Unders (ugh!), 12 Lunges with Bar in Front Rack (75#), 6 HSPU
Time: 19:40 (this was awful, I wanted to quit after the first round, last round went the best especially HSPU. Go figure)

Tuesday, December 29, 2015

12/29/2015

Rest Day - sort of
O-lifting
Practiced - Power Snatch, Squat Snatch, Squat Clean and Split Jerk all at a light weight. As well as stringing toes to bar together move effectively.
Then
Spinning for an hour.

Monday, December 28, 2015

12/28/2015

A. 4 x 5 Power Snatch begin set every 2:00 (65, 65, 65, 70#)
B. EMOM 10:00
Even - 8 alt DB Snatches (35#)
Odd - Bar facing Burpees (getting faster at these :25 last couple of minutes)
C. EMOM 10:00
Even - 1 Rope Climb (slowed down on last minute)
Odd - 16 Box Jumps (challenging)
D. 40 Toes to Bar - every time drop off bar 4 Burpees
Time: 3:40

Sunday, December 27, 2015

12/27/2015

A. 4 x 1 Snatch Pull + 1 Hang Snatch every 2:00 (60, 65, 70, 75# seem to be stuck here)
B. 3 x 3 Shoulder Press rest 2:00 (75, 85, 90#)
C. For Time
30 Front Squats (75#), 30 Shoulder to Overhead, 30 Power Cleans
Every minutes 5 Pull ups (starting with pull ups)
Time: 11:40

Saturday, December 26, 2015

12/26/2105

A. Deadlift 8 reps (135, 155, 175, 185#), 3 - 5 HSPU between sets (these felt good for the first time in a long time)
B. 10:00 skills - Ring Dips
C. 12:00 AMRAP
25m reverse sled drag (90#), 25m 1-arm OH DB Carry (L,R), 5 Push ups, 10 cal. AD
Rounds - 4

Friday, December 25, 2015

12/25/2015

 Did this today:
12 Days of Xmas
1 HSPU
2 Front Squats (55#)
3 Power Cleans 
4 Toes to Bar
5 Pull ups
6 Box Jumps
7 Burpees
8 Lunge Steps
9 Push ups
10 KBS (16kg)
11 Sit ups 
12 Thrusters


Thursday, December 24, 2015

12/24/2015

A. Hang Power Clean 5RM 75, 85, 95, 100#
B. 5 x 1 Clean Pull (135#)
C. Push Jerk 8 reps 80, 90, 95#
D. AMRAP 8:00
250m Row, 25m Stone Carry, 25m Bear Crawl
Rounds - 3 + 50m row
REST 4:00
AMRAP 8:00
10 Box Jumps Overs, 8 Man-makers (20#DB)
Rounds - 2 + 10 Box Jumps + 1 Man Maker

Wednesday, December 23, 2015

12/23/2015

A. 3 X 5 Back Squat :02 pause, Rest 3:00 (75, 85, 95# should have gone a bit heavier, felt pretty good)
B. 8 x every 3:00
150m Row, 10 Wall Balls, 9 Pull ups, 8 Walking Lunges (25#) sat out round 7, totally in my head as I had a :45 rest and could have pushed through.

75:00 Yoga - feeling awesome. I wish I had time to do this daily. I will definitely take advantage of my 2 weeks off.

Hit Gymnastics Class with an awesome Coach.  Worked on HSPU.

Tuesday, December 22, 2015

12/22/2015

Rest Day!

Practiced my HSPU.

Then for the second day in a row did a 75 minute Yoga class. I can't believe how hard these classes were but feeling great afterwards.

I got restless in the evening and went to the gym and did this:
5 x 5 Shoulder Press (kept it light 75#)
Tabata 20:10 x 8
Burpees
rest 1:00
Double Unders (actually was able to do :20 without missing)
Rest 1:00
AD
rest 1:00
Shuttle Runs
Rest 1:00
Stair Jogs
I am sure I will pay for this tomorrow but felt pretty good tonight.

Monday, December 21, 2015

12/21/2015

A. 5 x 6 Power Snatch every 2:00, weight that you can complete in :20 (55, 55, 60, 60, 65)
B. EMOM 8:00
Even - 8 alt DB Snatches (30#)
Odd - 8 Burpee over the bar
Rest as needed
EMOM 8:00
Even - 1 Rope Climb
Odd - 14 Box Jumps (20")
C. 3:00 - 100 Double Unders (got 50)

Sunday, December 20, 2015

12/20/2015

A. 4 x 1 1 Snatch Pull + 1 Squat Snatch (65, 70, 75, 80#)
B. 4 x 6 alt DB Snatches (30#), 8 Burpees to 45# plate
Times: :43, :41, :38, :39
C. EMOM 6:00
5 Thrusters (45#), 5 Pull ups
D. 3 x 3 Hang Power Clean, 200m Sprint, rest is walk back
(75, 90, 100#)
E. 10:00 Airdyne

Saturday, December 19, 2015

12/19/2015

OHS 8 reps work to a tough set, between sets 3-5 HSPU (35, 55, 65#)
5K Row - every 1K off the row and completed:
10 OH Walking Lunges (55#)
10 Stone over Shoulder
30 Ball Slams
3 Deadhang to Inverted
10 Ring Rows
Felt awful today. Probably needed to take a rest day but after sitting in a classroom yesterday for 8 hours felt the need to do something. It wasn't pretty but got it done!

Friday, December 18, 2015

12/18/2015

A.  15:00 Power Clean (110#)
B. 4 x 3 Hang Squat Clean (80% of A 90#)
C. Push Jerk 10 reps (75, 85, 90)
3 x 10 Clean and Jerk (55#), 25 Double Unders (still suck)
Time: 8:13

12/17/2015

15:00 Back Squat 10 reps (75,  85, 105 thought I was doing 95)
8 Rounds every 3:00
150m Row
8 Wall Balls
8 Pull ups
8 Weighted Walking Lunges (25# DB)
I wanted to quit after 6 rounds but stuck with it and completed 8.

12/16/2015

10:00 Hang Snatch Skill
EMOM 12:00
1. 7 Toes to Bar
2. 9 Push ups
3. :30 Double Unders
8:00 AMRAP
250m Row, 3 Dead Hang to Inverted, 200m Run, 3 Wall Walks
Rounds - 2

Monday, December 14, 2015

12/14/2015

4 x 1 Pause Snatch + Hang Snatch (55, 65, 65, 70#)
4 x 6 Russian KBS (24kg), 6 Box Jump Overs Rest 4:1
:27, :27, :24, :24
2 x 1:00 max Burpees to 8" target Rest 3:00 between Sets
17, 17
50 Pull ups (rhythm was off today, was so concerned about ripping my hand)
Time: 4:57
6 x 100m Sprints - walk back to start.

Sunday, December 13, 2015

12/13/2015

Deadlifts - tough10 reps with 3-5 Chest to Bar between sets (135#, 155, 165#)
4K Row off rower energy 500m and complete:
3 Wall Walks x 2
10 Box Jump Over x 2
8 Push ups x 2 
6 Stone over the Shoulder x 2

Saturday, December 12, 2015

12/12/2015

A. Fast elbow drill for clean
B. 15:00 - Squat Cleans - 3 x Touch and go 65, 75, 85, 90, 95#
C.  4 x 2 Push Press (85, 90, 90, 95#)
D.  50m 1-arm DB Carry 65, 70 (heaviest we have)
AMRAP 6:00
8 Clean and Jerks (65#), 30 Double Unders (urg)
Rounds - 1 + 8 C & J + 8 Double Unders (still sucking at these)
AMRAP 6:00
10 Wall Balls, 10 Box Jumps
Rounds - 4 + 10 Wall Balls + 5 Box Jumps

12/11/2015

15:00 Back Squat - work to a tough single (5x95, 3 x 115, 2 x 135, 1 x 145, 1 x 150#)
24:00 running clock (8 sets) every 3:00 complete:
200m Run, 8 KBS (53#), 8 Burpees, 8 T2B (modified due to ripped hand)
Rest in time remaining, if don't complete in allotted time skip a round.
Completed 4 rounds, round 4 bleed into 5 so rested, then completed remaining.
Felt like I wanted to die 😁! If my training partner hadn't been there I know I would not have done as well. Training with a 20 something year old is extremely challenging but is pushing me.  I don't expect to beat her but strive to not let her get too far ahead. Although, put me on a rower and a have a better chance 😉.

So stoked today, our box finally got some Airdyne Bikes.

Thursday, December 10, 2015

12/10/2015

15:00 Snatch Skill - working to drop fast under the bar. Felt pretty good today.
EMOM 10:00
Odd - 4 Strict Pull ups
Even - 4 HSPU

5 x
15 cal Row, 6 Burpee over box (20"), :30 Ring Plank Hold, 20 Double Unders Rest 1:1
Time: 3:32, 3:13, 3:20, 3:10, 3:07

Wednesday, December 9, 2015

12/08/2015

15:00 Pause Squat Snatch (70#)
6 x 7 Burpee Box Jumps
Rest 4:1
Times: :32, :30, :28, :28, :28, :26

40 Pull ups
Time: 4:10 - tore my hand at 35, had a temper tantrum lasting 1:30 minutes, completed 5. Super pissed as there was torn tape on the bar that caught my callus and ripped. The box does not maintain equipment very well and am beginning to get quite frustrated with marginal equipment.

6 x 100m Sprint (:16 - :19) I enjoyed the sprinting but paid for it all day with a painful heel.

12/07/2105

OHS Build to a tough 10 (35, 45, 55, 65#)
4 Chest to Bar Pull ups between sets
Then
4K Row off Rower every 500m any of the following:
3 x 10 Box Jumps Overs
3 x 3 Wall Walks
2 x 14 alt DB Snatches (35#)

12/6/2015

2nd day of Level 1 CrossFit Trainers Cert

AMRAP 8:00
10 Med Ball Cleans, 10 Sit ups, 10 Med Ball Push Jerks

12/5/2015

Level 1 Trainers Cert @ 810 CrossFit in Grand Blanc

3 x 15 Thrusters (45#), 12 Burpees
(No warm up, felt awful after sitting all day)
Time: 5:53

12/04/2015

Last night did Squat Cleans and Jerks (doubles) at Barbell Club. Work up to 95#

15:00 Squat Cleans 85#
4 x 3 Push Press (2 x 85, 2 x 90#)
30m 1 arm DB Carry (60, 65, 70# heaviest DB in the gym)
10:00 Double Unders (awful today)
5 x 7 Snatches (45#), 7 Walking Lunges, 7 Thrusters, 7 Burpees over the bar, REST 2:00
Times: 1:36, 1:35, 1:37, 1:40, 1:45

12/3/2015


10:00 Back Squat - build to tough double (95, 115, 135, 140, 145 didn't feel as good as last week)
30:00 Running clock
00 - 10:00
6 x 3 Power Cleans (75), 6 Toes to Bar, 9 Wall Balls
Time: 7:30
10:00 - 20:00
4 x 4 Power Cleans (85), 8 Toes to Bar, 12 Wall Balls
Time: 8:12
20:00 - 30:00
6 Power Cleans (95), 12 Toes to Bar, 16 Wall Balls
Time:7:14

12/2/2015

10:00 - Snatch
EMOM 10:00
Odd - 4 HSPU
Even - 5 Strict pull ups
4x
12 cal Row, 6 Burpee over the Erg, 9 Goblet Squats (25#), 25 Double Unders REST 1:1
 3:12 (1:47 before DU), 2:35, 2:52, 3:00

Saturday, November 28, 2015

11/28/2015

Visited CF Bowery in Chinatown, NYC. Nice box and good workout.
W/U
50 Double Unders, 10 Ring Rows, 10 Push ups, 10 Sit ups, 10 Hollow Body
40 Double Unders, 8 Ring Rows, 8 Push ups, 8 Sit ups, 8 Hollow Body
30 Double Unders, 6 Ring Rows, 6 Push ups, 6 Sit ups, 6 Hollow Body
20 Double Unders, 4 Ring Rows, 4 Push ups, 4 Sit ups, 4 Hollow Body
10 Double Unders, 2 Ring Rows, 2 Push ups, 2 Sit ups, 2 Hollow Body

AMRAP 20:00
6 Power Cleans (95#)
12 Burpees
18 Toes to Bar
3 Wall Walks

Friday, November 27, 2015

11/26/2015

Happy Thanksgiving!

3K Row, every 500m off the rower and do any of the following:
6 stone over shoulder
3 Wall Walks
5-6 CTB
14 Alt DB Snatches (30#)
10 Box Jump Overs
(I did Wall Walks, Snatches and Box Jump Overs)
Row - maintained a 2:00 pace for every 500m. It was tough as I was super tired from the week and no rest days. Now it's off to NYC for some fun and good eats with my daughter. Back on Monday, looking forward to the break :).

Wednesday, November 25, 2015

11/25/2015

A. 15:00 Squat Clean - build to a tough single 65, 85, 95, 105, 115, 120#
B. 4 x 4 Push Press 85 x 3, 90 x 1
C. 25m 1-arm DB Carry 70# heaviest one we have.
D. 3 x 10 Snatches, 45#, 10 Walking Lunges w/bar in front rack, 10 Thrusters, 10 Burpees over the bar (didn't put done the bar) Rest 2:30
Times: 2:30, 2:28, 2:25
E. 10:00 max set double Unders (15 still suck at these but got some drills to work on. Hoping it will make a difference)

Tuesday, November 24, 2015

11/24/2015

Changed up my routine today. Coached at 6:00 am and then went home to do some housekeeping. Went back to the gym at 10:00 am to workout. Not sure this was a good idea 😓
A. 15:00 to build to a tough triple High Bar Back Squat (95, 115, 125, 130, 135, 140# felt good and could have gone higher but ran out of time).
B. AMRAP 6:00
3 Power Cleans (75#), 6 Toes to Bar, 12 Wall balls (14#)
Rounds - 4 + 3 Power Cleans
REST 4:00
AMRAP 6:00
4 Power Cleans (85#), 8 Toes to Bar (did 9 for some reason), 12 Wall balls (14#)
Rounds - 3
REST 4:00
AMRAP 6:00
6 Power Cleans (95#), 12 Toes to bar, 16 Wall Balls (20#)
Rounds - 1 + 6 Power Cleans + 12 Toes to bar (died on the last round)
I was very slow on the Toes to Bar. Trying to string them together more fluidly.

Monday, November 23, 2015

11/23/2015

A. 10:00 Snatch Skill work
B EMOM 10:00
Odd - 4 Strict Pull ups
Even - 4 HSPU
Then
5 Rounds
10 cal row, 6 over the erg Burpees, 2 Wall Walks, 1 rope climb Rest 2:00
Times: 2:13, 2:05, 2:12, 2:23, 2:34

Sunday, November 22, 2015

11/22/2015

5K Row - every 1K get off rower for 3 Wall Walks
Did not time myself, I was moving very slow this morning.

15:00 Skill Work - Butterfly Pull up (getting better, able to string together 6 consistently)

Saturday, November 21, 2015

11/21/2015

This is the WOD for a virtual comp the box I workout at is having:
AMRAP 12:00
3 Thrusters (45#)
5 Box Jumps
7 Ab Mat Sit ups
Rounds: 17 (score 255)

Then worked on
Squat Cleans (light weight)
Split Jerks
1-arm DB Rows
Weighted Russian Twist

11/20/2015

3 x 5 Back Squat 45%, 50%, 55% 1RM (75, 85, 95#)
EMOM 8:00
Odd - 4 C2B 
Even - 9 Bar facing Burpees (:30)
Then
EMOM 8:00
Odd - 1 arm Farmers Carry 28kg
Even - 7 Box Jumps

Thursday, November 19, 2015

11/19/2015

2 x 5 KB 1 arm OHS, 5 Windmills, :20 passive hold (more like :10)
30:00 Oly work - high hang clean, hang clean, squat clean

60!Burpee Box Jumps (20") start with 6 KBS (35#) every minute (KBS was a evil twist to these)
Time: 11:42

11/18/2015

A. Split Jerk from blocks 70% 1RM
B. 3 x 10 Scap push ups rest :60, 4 Strict Pull ups :60
C. 3 x 10 Band Pull-a parts
EMOM 12:00
12 Wall Balls (no problem)
40 Double Unders (a joke!)

Tuesday, November 17, 2015

11/16/2015

Deload/Recovery Week (so ready for this :)
A. 3 x 3 Snatch Balance - light working on speed and mobility
B. 5 x 2 Front Squat every :90 (80#)
C. 4 x
100m Run, 25m Bear Crawl, 8 alt KB Snatches (30#), 10 Ball Slams (15#)
Time: 8:17
D. 10:00 Row

Sunday, November 15, 2015

11/15/2015

A. 5 x 8 Burpee Box Jumps rest 6:1 (:38, :35, :36, :32, :33)
B. 35 Pull ups (2:13, 20 completed at 1:09)
C. 5 x :15 Prowler Sprints Rest 2:15

1 hour gymnastic class (lat engagement and abs)

Saturday, November 14, 2015

11/14/2015

A. Snatch 10:00 skill (65, 70, 75, 80#)
B. 6 - 4 - 4 - 2 Back Squat (110, 115, 120, 125)
C. EMOM 8:00
Odd - 3 HSPU, 6 KBS (these sucked today)
Even - 8 Bar facing Burpees
Rest as needed
EMOM 8:00
4 Clean and Jerks (75#) I don't think I was fully recovered from doing the extra WOD last night.

Friday, November 13, 2015

11/13/2015


A. 3 x 3-5 KB OHS/1 arm, 5 Windmills, :20 passive hang ( wasn't quite able to do :20)
B. 3 x 5 Tempo Split Jerks (65, 70, 75# this was tough)
C. 3 x 20m OH Carry (100, 105, 115# hardest part was getting it OH)
D. AMRAP 6:00
6 TTB, 10 Box Jump Overs, 100m Run 
Rounds - 3
Rest 4:00
AMRAP 6:00
8 Pull ups, 8 alt pistol progressions, 8 Burpees
Rounds - 3 + 8 pull ups
Rest 4:00
AMRAP 6:00
50m Farmers Carry (24kg), 12 cal Row, 2 Wall Walks
Rounds - 2 + 50m

I had a few hours this afternoon so jumped in with one of the classes at the box and did this:

5:00 Deadlift warm up
5:00 deadlift max (245#)
Rest 1:00
3:00 max TTB (34)
1:00 Rest
3:00 max Burpees to plate (37)

11/12/2015

Forced rest day due to an early morning meeting.

I was able to hit the Barbell Club in the evening.

Worked on doubles of high hang squat cleans. I was able to work up to 90#. It felt pretty good.

Wednesday, November 11, 2015

11/11/2015

A. 1RM Thruster (35, 65, 75, 85, 90, 95, 100, 105, 110, 115 failed, got the clean and half way up but couldn't press it out)
B. 3 x 3 1 arm DB Bench Press (35#)
C. EMOM 12:00
Even - max Burpees :30 (10/9/9/9/9/9)
Odd- max Hang Power Cleans (85#) 10/10/9/9/9/9
Lesson learned - never, ever say it looks like an easy day. This EMOM was a bear!

11/09/2015

A. 4 x 1 Snatch Balance + 2 OHS (70, 75, 80, 85#)
B. 4 x 3 Front Squats 3 x 100#, 1 x 105#
C. 4 x 150m run, 5 HSPU, 7 KBS (35#), 9 TTB Rest 1:1
Times: 2:40, 2:35, 2:30, 2:30 (need to work on TTB)

Sunday, November 8, 2015

11/08/2015

A. build to a tough, not max, Deadlift (5 x 135, 4 x 185, 3 x 205, 2 x 225)
B. 7 x 5 Deadlifts (60% of A - 135#), :20 sprint on Rower (cal. 7/6/7/7/7/7/7)

1 hour gymnastic class - so hard but felt great!

Friday, November 6, 2015

11/06/2015

A. 10:00 Snatch Skills
B. 6 - 6 - 4 - 4 Back Squat 105, 110, 115, 120
C. EMOM 8:00
Even - 4 OH Lunge Steps, 2 OHS 55#
Odd - 7 Bar facing Burpees
Rest
EMOM 8:00
3 Hang Power Cleans (95#), 3 STO

Thursday, November 5, 2015

11/05/2015

A. 3 x 30 Double Unders, 8 alt pistols, 2 Deadhang to inverted
B. Jerk Gautlet 120# (woohoo! Finally was able to get past 115#. It wasn't pretty but it got done)
C. 4 x 15m OH Carry (95, 105, 110, 115)
6:00 AMRAP
3 C2B, 30 Double Unders, 8 Box Jump Overs
Rounds - 2 (damn double Unders)
4:00 Rest
6:00 AMRAP
5 Toes to Bar, 7 Burpees, 200m Run
Rounds - 2 + 5 + 7 + 50m
4:00 Rest
6:00 AMRAP
50m Farmers Carry 24kg, 30 Heavy Rope Single Unders, 10 Ring Push ups
Rounds - 3

Wednesday, November 4, 2015

11/04/2015

A. Thruster 2 rep max 75, 85, 95, 100, 105, 110 failed


B. 3 x Behind the Neck Strict Press + 2 Push Jerks :60 Rest, 3 Strict Pull Ups, :60 Rest (70, 80, 80#)
C. EMOM 10:00
Even - 1 rope climb (:12), 5 Burpees
Odd - 3 pull ups (butterfly), 5 Push ups, 7 Squats
* forgot to do 1 arm DB Bench Press

Monday, November 2, 2015

11/02/2015

4 x 1 Snatch + 1 Snatch Balance + 2 OHS rest 2:00 (65, 70, 75, 80#)
3 x 1.1 Snatch Pull (110#)
4 x 4 Front Squat (really working on form, keeping chest and elbows up 95 x 3, 100 x 1)
4 x
40 Double Unders (still suck at these, last round was finally able to string together 15)
6 HSPU (first 2 rounds were decent but last two were tough)
10 KBS (35#) easiest part of this WOD.
4 Ring Dips (modified with feet on box)
Time: 17:22

Sunday, November 1, 2015

11/01/2105

Great way to start the month off
AMRAP 20:00
2 Dead hang Pull ups
4 HSPU (most rounds went unbroken, major accomplishment for me)
8 Wall Balls
Rounds - 10 + 2 pull ups (my goal was 10 rounds, perhaps should have set my sites a little higher)

10/31/2015

Rest day

Friday, October 30, 2015

10/30/2015

A. 10:00 Snatch (worked up to 75#)
B. 8 -6 -6 - 4 Back Squats (105, 110, 110, 115)
C. EMOM 8:00
4 OH Lunges + 2 OHS (50#) like these but was challenging
D. EMOM 8:00
3 Power Cleans (100#), 5 Burpees

10/29/2015

A. 3 x 30 Double Unders, 8 Pistols (right is not bad but left is awful), 2 Deadhang to inverted
B. Jerk Gautlet EMOM 1 Split a Jerk from Blocks, add 5# each round (had a lot of fun with this, had 3 workout buddies today. Failed at 120#)
C. 4 x 15m OH Carry 85, 95, 105, 105)
D. AMRAP 6:00
200m Row (rowers upstairs), 10 Pull ups, 10 Russian KBS (28kg)
Rounds - 2 + 200m Row + 2 Pull ups
Rest 4:00
AMRAP 6:00
100m Run, 35 Double Unders (urg), 15 Goblet Squats (35#)
Rounds 1 + 100m Run + 15 D.U
Rest 4:00
AMRAP 6:00
8 Burpees, 2 C2B, 50m Farmers Carry (24 kg)
Rounds - 3 + 8 Burpees + 1 C2B

10/28/2015

A. 3 rep max Thruster (65,75, 85, 95, 100, 105 just 1 at this rep)
B. 3 x 1 Behind the neck Strict Press + 1 Push Jerk (65, 75, 80#), 4 Chest to Bar
C.  3 x 6 1 arm DB Bench Press (20, 25, 30)
D. EMOM 10:00
Even - 1 - 2 Rope climbs (2, 2, 11/2, 1, 1)
Odd - 10 HRPU

10/26/2015

A. 4 x 1 Snatch + 1 Snatch Balance + 1 OHS (55, 65, 70, 75)
B. 3 x 2 Snatch Pull (105#)
C. 4 x 4 Front Squat (95#)
D. AMRAP 8:00
200m Row, 7 HSPU, 12 KBS
Rounds - 2 + 200m + 2 HSPU
5-4-3-2-1 HSPU (my workout partner and coach  extrodinaire helped me with my HSPU. felt great now hopefully I can sustain)

Sunday, October 25, 2015

10/25/2015

Rest Day
Opened the gym this morning so worked on skills and weighted pull ups.  Was able to do 15#.
Then it was an hour of gymnastics. Worked on handstand drills and abs.
Tired!!!!!

Saturday, October 24, 2015

10/24/2015

4 x
1:00 Burpee Box Jump Overs (9/9/9/10)
1:00 Bike
:30/:30 Side Plank
1:00 Row
1:00 Rest

Friday, October 23, 2015

10/23/2015

A. 4 x 2 Squat Clean 95, 105, 115, 120# (took two tries this time but finally got it)
B. 3 x 4 Trap 3 10# DB
C. 4 x 2 Box Squats 105, 110, 115, 120
D. 5k Row - 2:09.8 pace 21:35

Thursday, October 22, 2015

10/22/2015

A. 3 x 2 Deadhang to inverted (these went better today), 8 alt pistols (right better than left), 10 Back Extensions
B. 3 x 3 Single leg RDL (53# which seemed easier than the 45#)
C. 3 x 4 Pendlay Row (100#)
E. Single arm DB Strict Press double (45#)
F. 15-12-9 Thrusters (45# unbroken), TTB (need to work on these, died on round of 9)
Time: 6:46

Evening
Barbell Club
30 minutes Clean and Jerk (worked up to 100#)

Tuesday, October 20, 2015

10/20/2015

A. 4 x 1.1.1 Split Jerk Clusters (95, 105, 110, 115# finally felt good!
B. 3 x 3 Behind the neck Strict Press 75#
C. 4 x 1 Close Grip Bench Press 80, 85, 90, 95
8:00 AMRAP
4 Pull ups, 8 Power Cleans (95#), 3 CTB, 20 Double Unders
Rounds - 2 + 4 pull ups, 8 Cleans, 1 CTB
Rest 4:00
8:00 AMRAP
250m Row, 20 Wall Balls
rounds - 3

10/09/2105

A. 4 x 1 Snatch + 1 Hang Snatch 65, 70, 75, 80# (seem to be stuck here)
B. 3 x 4 Snatch Grip Deadlift (115#)
C. 12 x 2 Front Squat (95#)
D. 4 x 1.1.1 Snatch Clusters 60, 65, 70, 75#
EMOM 15:00
1) 12 KBS 28kg
2) 4 Hang Power Cleans 100#
3) 8 Burpees

Sunday, October 18, 2015

10/18/2015

10:00 Skill work - double Unders and Butterfly Pull ups
5:00
3 HSPU, 3 Hang Power Cleans (95#)
6 HSPU, 3 Hang Power Cleans
9 HSPU (only got 6)
Rest
4:00
6 Box Jumps, 6 TTB, 6 Burpees
Rounds - 3 + 5 Box Jumps (felt like I should have gotten at least 4 rounds)
Rest
Max Pull ups = 16 (was shooting for 20)

Also did 1.5 hours gymnastics. I missed this class and am so glad the coach is back!

Friday, October 16, 2015

10/16/2015

A. 4 x 2 Squat Clean (95, 105, 115, 3 attempts@ 120# and then nailed it.
B. 3 x 6 Trap 3 10# DBs
C. 3 x 4 Box Squats (90, 95, 100#) loving these!
D. 1K Row 4:06/2:03 Rest 8:00 1K 4:03.6/2:01.8

10/15/2015

A. 3 x 2 Deadhang to Invert, 8 Pistols alt (not quite to parallel) 10 GHD Sit ups
B. 3 x 4 Single Leg RDL (45#)
C. 3 x 5 Pendlay Row (95#)
D. Max DB Push Press (50#, tried 60# but failed)
For Time
30 cal Row, 30 Wall Balls, 30 KTE, 30 Deadlifts (105#), 30 Burpee over box (jump up, step down)
Time: 13:49
Rest 10:00
3:00
Max KBS 45# - 52

Wednesday, October 14, 2015

10/14/2015

I started out pissed about the WOD, mostly because I am struggling with the Split Jerk. But in the end today wasn't so bad and best of all my split jerk felt pretty good. 
A. 3 x 1.1.1 Split Jerk Clusters :10/2:00 (85, 95, 105#)
B. 3 x 4 Behind the neck Strict Press (70#)
C. 3 x 4 Close Grip Bench Press (70, 75, 80#)
5:00 Skill Work - Double Unders 
AMRAP 8:00
8 Chest To Bar (getting better, 2 at a time although still having to reset), 5 Power Cleans (95#), :30 FLR Rounds = 3
Rest 4:00
AMRAP 8:00
350m Row, 6 Burpees over the Erg, 12 UB Wall Balls
Rounds = 2 + 215m Row

10/13/2015

Warmed up and worked on skills today.

10/12/2015

4 x 1 Snatch + 1 Hang Snatch (70, 75, 77, 80)

Sunday, October 11, 2015

10/11/2015

A. 10:00 Skills Work - worked on Toes to Bar and butterfly pull ups
5:00
3, 6, 9, 12...
Toes to Bar, Clean and Jerk (85#)
Rounds: 9 + 8 Toes to bar
Rest
4:00
30 cal Row (1:40), max Burpee over Erg (14)
Rest
Max Wall Balls (this sucked 28, thought for sure I could get 40)

Friday, October 9, 2015

10/09/2015

A. 4 x 2 Squat Clean 90, 100, 110, 120# got the first one but missed the 2nd and 3rd try
B. 3 x 8 Trap 3 (8# DB)
C. 3 x 6 Box Squats 85, 90, 95#
D. 2k (2:05.4/8:21.6) rest 6:00 1k (2:01.2/4:02.5)

Thursday, October 8, 2015

10/08/2105

A. 3 x 2 Deadhang to invert (had a hard time with these today ?), 2 Wall Walks, 10 Back Extensions
B. 3 x 6 Single Leg RDL (30, 35, 45# felt better this week, got the hang of this movement)
C. 3 x 6 Pendlay Rows (90#)
D. DB Strict Press work to 3 rep max (35#)
2 x 20 cal Row, 10 HSPU (got 8 in a row, then 7 the second round), 25m Farmers Carry (53# each arm) Time: 7:28
Rest 10:00
AMRAP 3:00 Burpees to 8" (35)

10/07/2015

A. 4 x 1.1 Split Jerk Clusters (85, 95, 105, 115, I was feeling pretty good until the last cluster, hit the first one but missed the second. Still struggling with getting my feet to move)
B. 3 x 6 Behind the Neck Strict Press (65#)
C. 3 x 6 Close Grip Bench Press (65, 70, 75#)
D. 8:00 AMRAP
6 Pull ups, 35 Double Unders, 100m Run (damn double unders)
Rounds - 2 + 6 pull ups + 8 double unders
Rest 4:00
8:00 AMRAP
250m Row, 10 Wall Balls, 8 Box Jump Overs
Rounds - 3

Monday, October 5, 2015

10/05/2015

A. 4 x 1 Snatch + 1 Hang Snatch rest 2:00 (65, 70, 75, 80 failed hang snatch although got it up pretty high but couldn't get under it.
B. 3 x 4 Snatch Grip Deadlift 110#
C. 12 x 2 Front Squat (80#) begin set every :60 this felt really good, totally enjoyed these.
D. 6 - 8:00 worked on Rope Climbs worked on speed :15 - :17
E. EMOM 10:00
Odd - 12  Russian KBS (28kg)
Even - 4 Hang Power Clean 95#

Sunday, October 4, 2015

10/04/2015

I had to open the gym this morning at 9:00. And while it was a rest day, I had to be there for an hour so decided to make the most of it.
I warmed up and then worked on HSPU and Butterfly Pull ups.

Saturday, October 3, 2015

10/03/2015

10:00 pull up work sets of 3 alternated with working on butterfly
5:00 AMRAP
15 cal Row, 15 Thrusters (45#)
Rounds - 2 + 5 cal row
Rest
4:00 AMRAP
30 Wall Balls, 20 Pull ups, 10 HSPU
Rounds - 30 Wall Balls,20 Pull ups, 6 HSPU
Rest
3:00 AMRAP
Snatches (45#) - 36
I sucked today! Just wasn't moving very fast.

Friday, October 2, 2015

10/02/2015

A.  Squat Clean max 115#, tried 120# failed 3 x, almost had it.  115# felt good!
B. 3 x 8 Trap 3 8# DBs
C. 3 x 8 Box Squats (light) not sure if these were done correctly

3K Row 12:59.2 (2:09.9 pace)

10/01/2015

A. 3 x 2 Deadhang to inverted hold :05 slow decent, 2 Wall Walks, 10GHD Sit-ups
B. 3 x 8 Single leg RDL 35# (had some difficulty getting the hang of this but finally did)
C. 3 x 8 Pendlay Row (85#)
D. 40 cal Row, 30 OHS (45#, 20, 10), 20 Bar facing Burpees
Time: 7:32
Then
AMRAP 3:00
Box Jumps (50)
Forgot to do these so finished up with
Max Triple Single arm DB Push Press 45# - ran out of time, I might have been able to do 50#

Tuesday, September 29, 2015

09/29/2015

A. 3 x 1. 1 Split Jerk Clusters rest 2:00 (95, 100, 105#)
B. 3 x 6 Behind the neck strict press (35, 45, 50)
C. 3 x 6 Close Grip Bench Press (65#)
8:00 AMRAP
4 C2B, 30 Double Unders, 100m Run
Rounds - 2 + 4 + 6
Rest 4:00
8:00 AMRAP
250m Row, 20 Wall Balls (had to go upstairs to row)
Rounds - 2 +250m + 5

Monday, September 28, 2015

09/28/2015

I was a bit sore from yesterday so probably went a bit light.
A. 4 x 1 Power Snatch + 1 Hang Snatch (60,  65, 70, 75#)
B. 3 x 4 Snatch grip Deadlift (105#)
C. 10 x 2 Front Squats (75#) every :60 (I quite enjoy these)
D. 6-8:00 HSPU ( not at a deficit)
E. EMOM 8:00
Even - 10 Russian KBS 28kg
Odd - Hang Power Clean (95#)

09/27/2015

Grand Rapids Games at 8th Day Gym
Participated in this team event with 2 friends and had a blast!

WOD 1
20 min
1.75m Bike (Airdyne)
40 Thrusters (55#)
700m Row
40 Thrusters (70#)
Relay Run
Max Thrusters (90#) in remaining time
Max KBS during bike, row and run

WOD 2 Carnival
Series of events that we had 2 hours to complete
Max Double Unders in 3 minutes
Farmers Carry with 90# each side
Med Ball Shuttle (70#, 50#, 30#)
Sled Push (175#)
Max Distance Row (2:00 each member gets 10 pulls)
Med Basketball 2:00 (so fun!)
Max bench Press (85#)

WOD 3
14:00
10 Burpees Box Jumps or Step ups to 24"
100m Partner Carry (once 1 partner is in gym can start on
100 Med Ball Sit ups (I did 80 of these)
300 Hurdle Hops
100 Deadlifts (125#)
Pull ups in remaining time (unfortunately my partners do not have pull ups yet so this was on me)

Great team event, we each had different strengths and had a lot of fun!

Saturday, September 26, 2015

09/25/2015

A. 4 x 1 Power Clean + 2 Squat Cleans (90, 95, 100, 105#) Squat Clean felt pretty good, the problem is coming up!
B. 3 x 3 Clean Pull (130#)
C. 3 - 3 - 3 - 2 Back Squat (110, 120, 125, 130#)
D. 1K Row 1:57 pace, started out too slow and wasn't able to pick up enough time, Rest 4:00 the
250m Row 1:51 pace

09/24/2015

A. Turkish Get up max 35# ( not feeling it today)
B. 10m 1 - arm Farmers Carry max (36kg, this is the heaviest KB we have 😞 I definitely could go heavier)
C. 18:00 AMRAP 400 Run, subbed Row (foot is still a problem), 4 alt TGU (25#), 10 KB Front Squats 2 x 35#), 10 Pull ups (easiest part of the WOD today)
I haven't been eating in the morning before my workout and I can definitely feel the difference in my performance and how I feel. Need to get back to eating something before the workout.

09/23/2015

Rest Day

60 minute Spin class
And the best part was the 15:00 in the whirlpool!

09/22/2015

Felt like crap today! I am not a drinker but last night in celebration I had a gin Martini.  I think it that is what did me in 😝
A. 4 x 1 Power Jerk + 1 Split Jerk (115# failed)
B. 3 x 3 Push Press (100# most because I was pissed about missing the jerk)
C. 3 x 3 OHS (55# this was the only thing that felt decent today)
D. 3 x 6 Powell Raises (15#)
E. 12:00 AMRAP - 25m Prowler (140#), 5 Stone over Shoulder (66# is what we have), 8 bar facing Burpees, 8 Hand Release Push ups
Rounds - 3+ (I think)

Monday, September 21, 2015

09/21/2015

A. 4 x 1 Snatch + 2 Squat Snatches (65,70, 75, 80# dumped the last full squat snatch)
B. 3 x 3 Snatch Pull 95#
C. 3 - 3 - 2 - 2 Front Squat (105, 110, 110, 115#)
D. EMOM 4:00 4 HSPU, 4 over the bar Burpees (missed one set of Burpees)
D. EMOM 15:00
1) :30 Double Unders (2,19,27,22,17)
2) 5 Toes to Bar, 5 Wall Ball (this was by far the easiest minutes)
3) 5 Chest to bar (having trouble stringing these together)

57 Burpees for my birthday 😜

Sunday, September 20, 2015

09/20/2015

A. 3 x Deadhang to invert :05 hold slow decent, 6 Pistols (progression), 6 Back Extensions
B. 5:00 - 100 Wall Balls 14# to 9'  (disappointed only got 80 done)
C. 4:00 - 50 cal Row, KBS 35# 10 rep
D. 3:00 - 6 Box Jumps, 6 Toes2bar Round = 3 + 2 box jumps

Saturday, September 19, 2015

09/19/2015

Olympic Lifting - love, love, love the coach that does this class sometimes. He is awesome and helps me tremendously to improve my lifts

3 squat snatch + 1 OHS (70#)
5 x 3 Tall Snatches (great drill for me)

Friday, September 18, 2015

09/17/2015

A. Bottom up KB Clean max. 16kg
B. 20m 1-arm Farmers Carry 36kg (this was the heaviest bell I could find)
C. 5:00 AMRAP - 1 rope climb, 8 Burpees, 8 KBS (16kg)
Rounds = 3
Rest 6:00
5:00 AMRAP - 30 Double Under s(better today), 2 Wall Walks, 25m Farmers Carry (2 x 53#)
Rounds = 2 + 30 Double Unders

09/18/2015

A. 4 x 1 Power Clean + 2 Squat Cleans 90, 95, 100, 105#
B. 3 x 3 Clean Pulls 130#
C. 4-4-3-3 Back Squats 105, 115, 120, 125#
I was feeling pretty good after this and though that maybe I should skip eating before working out. That was until I started the row. I died on the 4th 500m and wa snot able to maintain the pace.
4 x 500m Row, rest 2:00 (pace 1:57)

Thursday, September 17, 2015

09/16/2105

A. 4 x 1 Power Jerk + 1 Split Jerk (75, 95, 105, 115#) - major struggle today on a number of fronts. Once I got over my frustration with myself I realized the problem is I have a hard time moving my feet when there is weight on the bar..
B. 3 x 4 Push Press (100#)
C. 3 x 4 OHS (50#)
D. 3 x 8 Powell Raises (1 set at 15#, the other 2 at 10#)
E.  AMRAP 12:00
25m Prowler Push (140#), 3 Stone Over the Shoulder (66#), 6 Burpee Box Jump Overs, 5 Strict Pull ups (Stone over the shoulder was fun, strict pull ups were slow)
Rounds = 3 + 25m
I had to skip the 10:00 of skill work as I ran out of time. I was a bit bummed as this is something I really enjoy!

09/15/2015

A. 4 x 1 Power Snatch + 2 Squat Snatches 65,70,75, 78#
B. 3 x 3 Snatch Pull 95#
C. 4-4-4-3 Front Squats 95, 95, 100, 105#
D. EMOM 7:00 - 1 Power Snatch 78#
E. EMOM 12:00
Double Unders (12, 19, 23, 30 woohoo finally getting a bit better)
Toes to Bar (8)
Chest to Bar (3 - still having a tough time with these)

Sunday, September 13, 2015

09/13/2015

Seriously off day today, probably should have taken a rest day.
A. 3 x 5 Strict Pull ups, 16 Weighted walking lunges (15x2), :40 inverted hold only nose and toes touching (OMG! Is all I can say).
B. 7:00 AMRAP - 35 Double Unders (could not get these today) 15 Power Snatches (35#)
Rounds - 2 because of the double Unders, or maybe it is the rope :)
5:00 AMRAP - 3/6/9/12 Deadlifts (135#), HSPU (45#plate)
Rounds - completed 12 Deadlifts
4:00 AMRAP - Burpees to a 6" target
38.

5 Mile Hike with these two!

Saturday, September 12, 2015

09/12/2015

A. 4 x 1 Power Clean + 2 Squat Cleans @ 62% 1RM (85# felt solid at this weight, getting better at dropping under the bar)
B. 3 x 3 Clean Pulls (115#)
C. 5-5-4-3 Back Squat 105, 115, 115, 120 (set of 3 @ 120 felt good)
D. 1K row @ 1:57 pace rest 2:00 then 500m Row @ 1:55 pace.

09/11/2015

A. KB Clean and Jerk (24kg, thought I could do more but this was it)
B. 30m max Farmers Carry (36kg)
C. 20:00 @ 70%
400m Run (this was the most I've run in over a year, damn foot)
8 alt KB Clean and Jerks (25#)
8 KB Front Squats (25# x 2)
8 OH Walking Lunges (20#)
Rounds = 4

Thursday, September 10, 2015

09/10/2015

A. 4 x 1 Power Jerk +1 Split Jerk rest 2:00 85, 95, 105, 115
B. 3 x 5 Push Press rest 2:00 95#
C. 3 x 5 OHS rest 2:00 45#
D. 3 x 10 Powell Raises 10# DB
E. 10:00 Skill - worked on HSPU and Butterfly Pull ups
F. 10:00 - prowler push (110#), 12 Russian Swing (32kg), 6 Burpee Box Jumps, 4 Strict Pull ups
Rounds = 3

Tuesday, September 8, 2015

09/08/2015

A. 4 x 1 Power Snatch + 2 Squat Snatches 62, 67, 72, 75#
B. 3 x 3 Snatch Pull 87#
C. 5-5-4-3 Front Squats (90, 95, 100, 105#) last set felt strong
D. EMOM 6:00 1 Power Snatch 75# (getting better at using my legs and not pulling to early)
D. EMOM 10:00
Even - 40/50 Double Unders (27, 14, 14, 26, 15)
Odd - 4 Toes2Bar/4 Chest2Bar (ugh! Toes2Bar no problem/Chest to Bar just trying to string them together)

Monday, September 7, 2015

09/07/2015

Coached at 8:00 am, open gym at 9:00 and the coached again at 10:00 so didn't have time to get my usual work out in.. Did this instead:
20 minutes
Partner WOD (one person working at a time, if finish before time cap comp,eye as many pull ups as possible)
Partner Carry (partner carried me 50m, but I was only able to carry 25m)
100 med ball sit ups
300 6" hurdle hops
100 Deadlfts
Partner is not able to do pull ups, I did 16

Sunday, September 6, 2015

A. 3 x 5 Strict Pull ups (pretty happy that I was able to do these), 16 Lunge steps, :30 Inverted only nose and toes touching the wall (this was tougher than I thought it would be,but was able to get it done)
B. 100m Farmers walk with 95# bar
C. 6:00 AMRAP
10 Wall Balls, 10 alt KB Snatches (35#), 200m Run (thought I would try this, didn't seem to hurt my foot) Rounds = 2
4:00 Rest
6:00 AMRAP
8 C2B, 8 Burpees, 35 Double Unders (still not very proficient at C2B or double Unders for that matter) Rounds = 1 + 4 C2B
4:00 Rest
6:00 AMRAP
 250m Row, 4 DB Thrusters (30#) right, 4 DB Thrusters left
Rounds = 2 + 250m Row + 4 DB Thrusters
Then
50 med ball sit ups with 20#
I am going to be doing a team competition at the end of the month and am trying out some of the movements.

Saturday, September 5, 2015

09/05/2015

Rest Day
Heading to the gym for a bit of Olympic Lifting Training. Hope to get some tips and work on my technique. Then it's an hour of coaching. Hoping to get to the pool today as I haven't had a chance to swim much in the past few weeks.

Friday, September 4, 2015

09/04/2015

A. 4 x 1 Power Clean + 2 Squat Cleans 75, 85, 95, 105# (felt good)
B. 3 x 3 Clean Pull 110#
C. 6 - 6 - 5 - 3 Back Squat 105, 110, 110, 115#
D. 5 x 500m Row, 2:00 Rest (1:57 avg. pace)

Thursday, September 3, 2015

09/03/2015

A. KB Snatch build to a tough single (32kg)
B. 50m 1-arm Farmers Carry build to a max (32kg)
Then
4:00 AMRAP 10 Burpee Box Jump Overs, 10 KBS (35#)
Rounds - 2 + 1 Burpee Box Jump Over
Rest 6:00
4:00 AMRAP 30 Double Unders (not so good today), 1 Rope climb
Rounds - 2

09/02/2015

A. 4 x 1 Power Jerk, 1 Split Jerk 75, 85, 95, 105# (need to push myself a bit more on these lifts) rest 2:00
B. 3 x 6 Push. press 85, 90, 95#
C. 3 x 6 OHS (light and fast 45#, not sure how fast, but definitely light)
D. 3 x 10 Powell Raises (more challenging than I thought it would be used a 10# DB)
Then
10:00 (80% effort)
25m Prowler (90# had to take it outside)
10 Russian KB Swings (32kg)
10 Burpees
6 Pull ups
Rounds - 3 + 25m + 5 Swings

Wednesday, September 2, 2015

09/01/2015

I woke up at 2:00am and was not able to fall back to sleep. I had to coach at 6:00 am but really just wanted to fall asleep. But of course headed to the gym anyway. I coached the 6:00 am folks and then spent about 30 minutes warming up to work out, in the end I thought it best to just go get a cup of coffee. There is always tomorrow.

Monday, August 31, 2015

08/31/2105

A. 4 x 1 Power Snatch, 2 Squat Snatches (60, 65, 70, 75# finally feeling better about dropping under the bar, the last couple at 75# felt good)


B. 3 x 3 Snatch Pull @ 85% so 85#
C. 6-6-5-3 Front Squats (haven't done these in a while, probably went a little too light 85,90,90,95#)
D. EMOM 5:00 - 1 Snatch
Then
EMOM 8:00
Even - 40 Double Unders (20, 21, 40 woohoo, 20)
Odd - 8 Toes to Bar

Sunday, August 30, 2015

08/30/2015

A. 15:00 w/bar Tall Snatch (felt good, dropping under the bar better and not pulling as much with my arms)
B. 4 x 1 Snatch + 1 Hang Snatch (80# if I would drop with this weight it would be so much easier)
C. 10:00 Tall Jerk from blocks (75#)
D. 3 x 8 Jerk Dips (115# - last set felt pretty good)
C. 3 x 20 Double Unders (better), 10 sit ups, 5 Pull ups
Time: 4:11

Saturday, August 29, 2015

08/28/2015

A. Squat Clean - build to a max 115#
B. 6 Shoulder to OH 105# seem to be struck here
C. 5 x 6 Burpees (getting these done in around :15), :30 Sprint Row (1:43 pace) Rest 3:00

Friday, August 28, 2015

08/27/2015

A. 3 x 6 Push Jerk rest 2:00 between sets (85, 95, 100)
B. 3 x 5 Back Squat rest 3:00 between sets (105# - haven't done these for a while, just work on maintaining good form - felt pretty good)
C. 3 x 6 DB Bench Press rest 2:00 between sets (30# - felt a little awkward at first but got the hang of it)
D. EMOM 10:00
Odd - 25m Sandbag Carry (not sure of the weight)
Even - 8 HR Push ups
Then
EMOM 10:00
8 Russian KB Swings (24kg - took less than :15 each round)
8 Box Jumps (:18 - :20 per round)

Wednesday, August 26, 2015

08/26/2015

A. 3 x 8 Box Step Ups with a 65# in Front Rack (20" box) rest 3:00 between sets
B. 10:00 work to a moderate 1 Hang Snatch Pull + 1 Hang Snatch (80# felt good, practicing Tall Snatches and dropping under the bar seems to be helping)
C. 3 x 250m Row, 2 Wall Walks, 40 Double Unders ugh! But did manage to get 21 unbroken
Time: 10:25 - 3:45,3:26 and 3:16
Rest 5:00
3 x 10 Ball Slams, 10 alt DB Snatches (30#)
Time: 3:20

Tuesday, August 25, 2015

08/25/2015

Row 2K
Worked on Tall Snatch, Handstand holds, GHD Back Extensions, GHD Sit ups

Monday, August 24, 2015

08/24/2015

A. 3 x 2 Deadhang to invert on Rings, 8 GHD Back Extensions, 8 Goblet Squats
B. @85%
200m Row, 10 Pull ups, 200m Row, 10 Pistols (didn't make it to full depth), 200m Row, 40 Double Unders (urg! More like single double Unders), 200m Row, 10 Ring Dips (6 unassisted, 4 assisted), 200m Row, 10 toes to Bar
Time: 14:27 (double under and ring dips slowed me down)

Saturday, August 22, 2015

08/22/2015E

A. 15:00 Tall Snatch with bar. Worked on dropping fast under the bar.
B. 4 x 1 Snatch, 1 Hang Snatch building, Rest 2:00 65, 70, 75 (had a tough time with the Hang Snatch), 80 (missed with the hang snatch)
C. Tall Jerk from Blocks, built to 85#
D. 5x 1 every :60 started at 135, added 5# per rep Clean Pull
E. 2 x 400m Row (still having problems with my foot), 21 KBS (35#), 12 Power Cleans (55#), 1 Wall Walk
Time: 7:28

Friday, August 21, 2015

08/21/2015

A. 5 x 2 Squat Clean - worked on not pulling with my arms. And went a bit lighter so I could work on technique.
B. 4 rep max Shoulder to overhead 100#
C. 5 x 4 Burpees (as fast as possible), :25 Row sprint all out (pace 1:44,1:45, 1:43, 1:42, 1:43) Rest 2:45

Thursday, August 20, 2015

08/20/2015

A. 3x 4 1-arm DB Shoulder to Overhead rest :60 between arms (40#)
B. 8 Turkish Get Ups (25#)
C. 5 x 12 Wall Balls, 4 Chest to Bar (only got about half of these), 8 Toes to Bar, 250m Row, rest 1:30
Time: 3:16, 3:06, 3:28, 3:24, 4:25 (totally lost it on the 5th)

Tuesday, August 18, 2015

08/18/2015

A. 3 x 10  Step ups (no 18" box so used a 20") w/55# in front rack. 3:00 Rest between sets
B. 10:00 3-position snatch 65#

Monday, August 17, 2015

08/17/2015

A. EMOM 12:00
Odd - :30 double unders (8/20/20/24/20/24 - felt decent today)
Even - 6 Touch and go Power Cleans (100# last rep was ugly but go it done)
B. AMRAP 8:00
250m Row, 8 Toes to Bar, 10 Wall Balls (sad when wall balls are the easiest part of the WOD)
Rounds - 2 + 250m Row + 8
4:00 REST
AMRAP 8:00
8 Burpee Box Overs, 10 Pull Ups, 8 Hand Release Push Ups
Rounds - 2 + 8 + 10

Sunday, August 16, 2015

08/16/2105

A. 3 x 2 Skin the Cats, 10 GHD Sit ups, 30 Double Unders
B. 3 x 3 Snatch Balance (70# - struggles with these, shoulders were tired. Perhaps swimming was not much of a rest.)
C. 4 x 3 Snatch (80# - did better with these - last 2sets felt pretty good) start set every 2:30.
D. 4 x 3 Clean and Jerks (105# - first 2 reps felt good, last rep, especially the Jerk was tough.
E. 3 x 2 Clean Pull (140#)
Then
4 x 8 Burpees Box Overs (really starting to like these), 2 Wall Walks
Time 7:23

08/15/2015

Late night last night, then coached at 8:00am.
Rest Day (sort of)
1100m Swim

08/14/2015

A. 4 x 3 Squat Cleans begin set every 2:30 (100# really struggled today, especially with the 3rd rep)
B. 6 rep max 100#
C.  4 x 4 Burpees, :25 Sprint Row (1:42 - 1:44 pace)

Thursday, August 13, 2015

08/13/2015

A. 3 x 6 1-arm Shoulder to Overhead (35#) rest :60 between rounds
B. 2 x 10 Hollow Body Rocks, 10 Back Extensions, 2 Wall Walks
C. 5 x 10 Wall Balls, 8 Pull ups, 6 Toes to Bar, 250m Row 1:30 Rest
Times: 2:33, 2:34, 2:41, 2:46, 2:54

08/12/2015

Rest Day

Did some skill work
- Weighted Pulls
- HSPU
- Headstands

1 hour of Hot Vinyasa Yoga - great way to end the day!

Tuesday, August 11, 2015

08/11/2015

A. 3 x 6 DB Rear Elevated Split Squat (40#)
B. 10:00 3 position Snatch, light weight (60#)
C. 500m Row, 15 Burpees over Erg (first ten were tough, last five went fast), :30 plank on Rings, 100 Single Unders w/heavy rope, 250m all out (1:46 pace)
Time: 6:49

Monday, August 10, 2015

08/10/2015

EMOM 10:00
Odd - :30 double Unders (11/23/14/14/26) not bad today, just wish I could be more consistent  
Even - 5 Touch and go Cleans (100#) these were tough especially the last one in the set
8:00 AMRAP 
250m Row, 8 Toes to Bar, 10 Wall Balls
Rounds = 3 + 60m Row
4:00 Rest
8:00 AMRAP 
6 Burpees Box Overs (actually starting to like these), 8 Pull ups (getting a little faster), 8 HRPU
Rounds = 3 + 6 + 6

Another member came to work out with me. Her response when we were done, was f@#k that was hard. It definitely pushes me as I am always trying to stay ahead, which I was able to do today. 

Sunday, August 9, 2015

08/09/2015

Back to work 😊
A. 3 x 2 Snatch Balance (75#)
B. 5 x 2 Snatch (75#) every 2:00
C. 5 x 2 Clean and Jerk (105#) jerk felt light
D. 3 x 3 Snatch Pulls (105#)
Then
3 x 20 Double Unders, 10 sit ups (double Unders were a little better)
Time: 3:58

08/08/2105

TC Total Crossfit in Traverse City
Partner WOD
60 total reps of:
Box Jumps
Jumping Pull ups
Lunge Steps
Push Press 45#
Knees to Elbows
Wall Balls
Burpees
Jump Ropes

08/07/2015

1/2 mile Kayak Carry (felt like a Farmers Carry)
1.5 Hours Kayaking
1/2 mile Kayak Carry

9 holes of Golf - walking (played ok, a lot of par 4, long holes, lots of walking up and down hills)

Thursday, August 6, 2015

08/06/2105

Taking a few days of R &R in Traverse City.
Clean up after the storm 2 hours
Modified sled drag (loaded kayaks onto cart and dragged them 1/2 mile to the lake)
1.5 hours Kayaking around Long Lake
Modified sled drag
Fun and productive day.

Wednesday, August 5, 2015

08/05/2105

A. 2 x 10 Hollow Rock, 10 Back Extensions, 20 Double Unders (did better today with these today)
B. 4 x 12 Wall Balls, 4 Chest2Bar (got all of these but wasn't able to string together. My next challenge :) 8 Toes to Bar, 250m Row (pace 1:46 - 1:54), Rest 2:00
Times: 3:17, 3:19, 3:20, 3:19
Totally forgot to do the 1 arm DB Shoulder to overhead.

Tuesday, August 4, 2015

08/04/2105

A. 3 x 8 DB Rear Elevated Split Squat (35#)
B. 10:00 3 position Snatch - light weight, working on technique (60#)
C. For Time @ 90%
750m Row (1:59 pace)
10 Burpees over the erg (hardest part of this WOD for me)
1:00 Plank Hold (fairly easy)
100 Single Unders with heavy rope (unbroken)
200m Sprint Row (1:46 pace)
Time: 7:43

Monday, August 3, 2015

08/03/2105

Last week, when we did a similar WOD, I had several people working out with me. This week I was by my lonesome. I was so much more motivated and pushed myself a little harder when working out with others. All of them were younger and I can honestly say I completed more rounds then any of them. 
Here are the results for today:
EMOM 8:00
Odd - :30 double Unders (8,8,16,18)
Even - 5 Touch and go Power Cleans (95#)
AMRAP 8:00
250m Row, 8 Toes to Bar, 8 Wall Balls
Rounds = 3 + 128m Row
Rest 4:00
AMRAP 8:00
6 Burpees Box Overs, 8 Pull ups, 6 Hand Release Push ups
Rounds = 3 + 6 + 5

08/02/2015

A. EMOM 5:00
1 weighted pull up 7.5# (last round did 3 unbroken w/o weight)
B. 5 x :30 Weighted oH Lunges (25#), :30 rest :30 OH weighted sit ups (25#) :30 rest
C. 5 x 3 - 4 HSPU to 45# plate
D. 15:00 mobility

Saturday, August 1, 2015

08/01/2105

3 x (not for time)
3 Deadhang to invert (little bit of a kip to get up today)
10 Back Extensions
30 Double Unders

3 x
400m Row (1:58 pace)
10 Wall Balls
10 Toes to bar (did 7 then 3 to get it done)
20 Double Unders (super frustrated with these, just wanted to quit :(!
Time: 16:51 mostly due to double Unders, wasn't able to string any together today

Friday, July 31, 2015

07/31/2015

A. Squat Clean max. 120# - 115# felt good.  Missed the first one at this weight but nailed the second. 120# was super ugly but got it!
B. 10 x Shoulder to Overhead - 80#
C. 4 x 4 Burpees, :15 AD (no AD so rowed instead), Rest 3:45

Thursday, July 30, 2015

07/30/2015

A. 3 x 6 1-arm DB Press (30# first two rounds, 35# last round)
B. 3 x :30 hang on bar - release and hang from one arm 3-5 seconds.
C. 4 x 10 Wall Balls, 6 Pull ups, 6 Toes to Bar, 250m Row Rest 2:00
Times: 2:30, 2:20, 2:21, 2:28

07/29/2015

Rest Day
I went to the pool in the late afternoon. Enjoyed my swim!
1000m swim
And the 10 minutes in the whirl pool.
Felt awesome!!!

Tuesday, July 28, 2015

07/28/2015

A. 3 x 12 DB rear elevated split squat (30#)
B. 4 x 10m Weighted Walking Lunges (25#OH)
C. EMOM 15:00
a. 8 Pull ups
b. 2 Wall Walks
c. :30 Row 145m

Monday, July 27, 2015

07/27/2015

a. EMOM 10:00
Even - :30 double Unders (6,13,10,11,19 struggling)
Odd - 5 Touch and go Power Cleans (90# should have upped it to at least 95#)
B. AMRAP 8:00 @ 80%
250m row, 6 Toes to Bar, 8 Wall Ball
Rounds - 3 + 150m
Rest 4:00
AMRAP 8:00
6 Burpee Box Overs, 6 Pull Ups, 6 HRPU
Rounds -  4 + 3 Burpee Box Overs

Sunday, July 26, 2015

07/26/2015

Did a nice long warm up, 1000m Row, Lunges, PVC Rollouts, One-leg Swings, OHS, Snatch Stretch
Then
1-10
deadlifts (light 125#)
Lateral bar Burpees (really like these)
Time: 9:02

15:00 mobility

Saturday, July 25, 2015

07/25/2015

Client WOD #31
5 x
40 Double Unders (sucked! 1:30 to 3:30 to complete)
2 Turkish Get Ups (30#)
4 DB Box Step Overs (25#)
8 Pull ups
After 5 Rounds
20 Burpees
Time: 26:00 (mostly because of the double Unders)

750m Swim - love swimming and especially in a salt-water pool! Need to figure out a way to do it move often.

Thursday, July 23, 2015

07/23/2015

A. 6:00 max double Unders (117)
B. 6:00 HSPU work 6 x 2-3, worked on Kipping
C. 3 x 8 Clean and Jerks 55#, 8 KBS 35#, :30 rest
Time per round: :52, :50, :52
3 x 3 snatches (55#), 7 Burpees :30 rest
Times per round: :34, :33, :32
3 x 10 deadlifts (95#), 5 Bar facing Burpees, :60 rest
Times per round: :36, :35, :35
Loved, Loved this WOD. Short, light, fast and a rest!!!

07/22/2015

A. 4 x 12 1-arm DB Press 30#
B. 2 - 3 :30 hang from bar, release one arm (I was able to do this better hanging on the left)
C. AMRAP 12:00 (easy pace)
200m row, 10 wall balls, 10 step ups, 10 Burpees
Rounds 3 + 200m + 10 wall balls + 10 step ups

Tuesday, July 21, 2015

07/16/2015

@CrossFit DC
Warm up
3 x 20 Junping Jacks, 5 Hanging Scap Retractions, 20 Banded GoodMorning, 5 inch worms, 20 Mt. Climbers, 5 band dislocations
Metcon Prep
1 x 20 high knees, 5 Russian KB Swing, 5 kip swings
1 x 20 high knees, 5 KB Swings, 5 kip swings
1 x 20 high knees, 5 KB Swings, 5 Pull ups
Helen
3 x 400m row, 21 KBS 16kg, 12 Pull ups
Time: 12:54
Cool down
400m light pull
3 x 15 Tube face pulls, 15 DB Wrist extension

07/21/2015

A. 3 x 12 DB rear elevated split squat (15#) 1:30 Rest
B. 4 x 10m OH Walking Lunges (10#)
C. EMOM 15:00
A) 7 pull ups b) 2 Wall Walks c) :30 row (154m)

Monday, July 20, 2015

07/20/2015

I have been slacking when it comes to posting.
EMOM 8:00
Odd - :30 double Unders (actually did ok for the first time in a long time, 10,23,26,21)
Even - 5 touch and go Power Cleans (90#)
Then
8:00
6 toes to Bar, 6 Pull ups, 6 Burpees
9 Toes to Bar, 9 Pull ups,9 Burpees
12 toes to bar, 12 pull ups, 12 Burpees
Time: 6:54
Remaining time 236m row
Felt sluggish, could be due to traveling and/or the humidity.

Monday, July 6, 2015

07/6/2015

Deload recovery
Row 3000m (85% - splits averaged 2:06) come off the rower every 500m and complete one of the following:
20 Wall Balls
12 Burpees to 45# plate
9 pull ups
3 Wall Walks
10 Hand Release Push Ups
20 Walking Lunges with 10# plate overhead
Forgot to start the clock and not sure how long it took.

750m Swim (felt great to get in the pool today and then 10 minutes in the whirlpool.  I need to do this more often.)

Sunday, July 5, 2015

07/05/2015

A. OHS work - built to 100#
B. Client WOD #28
100 Double Unders (I didn't do these as my foot was really bothering me)
75 Wall Balls
50 Pull ups
25 Box Step ups
Time: 10:48

07/03/2015

A. 3 x 8 external rotation (20#)
B. 3 x 6 Trap 3 (10#)
C. 3 x 8 1 arm DB Row (35#)
D. EMOM 10 2 Squat Snatches (75# - 1st one was good and when I didnt rush the 2nd it was also good)
E. EMOM 10
Even - 3 pull ups, 2 Chest to Bar
Odd - 8 Hand release push ups

Thursday, July 2, 2015

07/02/02015

A. 3 x not for time 10 cal Row, 10 Hollow Rock, 10 Strict Toes to Bar (toes to bar are getting better)
B. AMRAP 8:00 250m row, 10 Walking Lunges, 10 Wall Balls, rest 4:00
Rounds = 3
AMRAP 8:00 30 double Unders, 10 Burpees, 6 chest to bar, rest 4:00
Rounds = 1 + 30 + 10 (better than last week, still struggling with double Unders and chest to bars are a work in progress)
AMRAP 8:00 200m Run, :30 plank hold on rings, 20 Squats
Rounds = 3

Tuesday, June 30, 2015

06/30/2015

A. 4 x 1 Power Clean + 2 Front Squats (110#)
B. 3 x 2 Hang Clean pull (145#)
C. 3 x 4 Romanian Deadlift (145#)
Then
10 x :30 Row, :30 Easy Pull (1:53.5 avg)
EMOM 8:00
Even - 6 Wall Balls, 4 Hand Release Push ups
Odd - 10 Box Step Overs

Monday, June 29, 2015

06/29/2015

A. Build to a heavy Squat Snatch (80#, attempted 85 3 times but couldn't stick it), then execute 3 perfect reps at 65#.
B. 3 x 2 Snatch Pulls 135#
C. 10-1 Power Cleans (100#), Burpees over the bar
Time: 15:46

Sunday, June 28, 2015

06/28/2015

A. Overhead Squat Work - worked up to 95#
B. 20:00 AMRAP
100 cal Row (7:04)
3, 6, 9, 12, 15 ... Thrusters(55#),  Burpees
Made it through 15 plus 9 Thrusters
I lost momentum after the round of 12, felt like I should have gotten through round 18. Ahhh well, need to work a little harder.

06/26/2015

A. 3 x 8 External DB Rotations (20#)
B. 3 x 4 Trap 3 (10#)
C. 3 x 8 One arm DB Row (30#)
Then
EMOM 10
2 squat snatches (75#)
EMOM 10
Even - 3 Pull ups, 2 Chest to Bar
Odd - 8 Hand Release Push ups

Friday, June 26, 2015

06/25/2015

A. 3 x not for time 10 cal Row, 10 Hollow Body, 10 Strict Toes to Bar
B. AMRAP 8:00. @ 85%
250m Row, 10 Walking Lunges, 10 Ball Slams
Rounds = 3 + 75m
Rest 4:00
30 Double Unders, 10 Burpees, 6 Chest to Bar (extremely frustrated with double Unders)
Rounds = 1 + 26
Rest 4:00
200m Run, :30 plank on rings, 20 air squats
Rounds = 3
Enjoyed the running but paid for it later in foot pain. 

06/24/2015

A. 4 x 1Power Clean, 2 Front Squats (110#, struggled a bit with the front squat)
B. 3 x 2 Hang Clean Pulls 140#
C. 3 x 3 Romanian Deadlift (140#)
D. 10:00 :30 Row, :30 Easy Pull
E. EMOM 8:00
Even - 6 Wall Balls, 4 Hand release push ups
Odd - 8 box step overs

Wednesday, June 24, 2015

06/23/2015

A. Build to a heavy Squat snatch (had a hard time hitting 85#), the reduce weight and execute 3 "perfect" reps
B. 3 x 2 Snatch Pulls (125#)
C. 15 - 12 - 9 - 6 Row (cal), Thrusters
Time: 6:28 (wasn't moving very fast)

Friday, June 19, 2015

06/17/2015

A. Not for time
3 x 10 cal Row, 25 Double Unders, 8 Strict Toes to Bar
B. 3 x 250 Row, 25 alt. KB Snatches, 25 Burpees
Times: 5:02, 5:02, 5:10

Wednesday, June 17, 2015

06/16/2015

A. 7 x squat Clean (worked up to 115#, much better than last week. Got elbows through, but had a bit of trouble with knees collapsing on squat.)
B. 3 x 3 Clean Pulls (145#)
C. 3 x 5 Romanian Deadlift (135#)
D. 8:00 :30 Row, :30 easy pull (averaged 1:53.8, sometimes I think it is the rower ☺️)
E. 8 x 20:10 Hollow Body Hold,
Also, worked on my headstand hold without the wall. Today was able to hold for :15.

Tuesday, June 16, 2015

06/15/2015

A. 7 x Squat Snatch (worked up to 85#, felt good)
B. 3 x 3 Snatch Pull every 2:00 120#
C. 3 x 5 Good Mornings 80#
D. 30-20-10 Ball Slams, Double Under (actually strung them together), Row (cal)
Time: 11:57

Sunday, June 14, 2015

06/14/2015

A. OHS - Held at bottom of squat :05-:10. Worked up to 75#, felt good!
B. Client WOD 25
0:00-10:00 - 1500m Row, 40 Wall Balls (9:04)
10:00-20:00 - 1000m Row, 20 Burpee Box Jump Overs (7:49)
20:00-30:00 - 750m Row, 21 Thrusters 65#, 21 Pull ups (9:42) totally died on the Thrusters.  Thought I would break them up 6-5-5-5 but ended up doing 2,3 or 4 just trying to get them done.

Friday, June 12, 2015

06/12/2015

A. 3 x 8 External DB Rotations (20# challenging)
B. 3 x 4 Trap 3 (10#)
C. 3 x 8 1 arm DB Row (25#- felt light today)
D. EMOM 10:00 2 full squat snatch (60#)
Then EMOM 10:00 
Even 3 Pull ups, 2 Chest to Bar
Odd= 8 Hand release push ups

06/11/2015

A. 2 x 2 Deadhang to Invert (enjoying these), 35 Double Unders, 5 Strict Pull ups (getting a bit easier)
B. 3 x 80, 85, 90%
150m Row, 10 KBS (53#), 10 Burpees, 10 KBS, 10 Burpees, 150m Row, 6:00 Rest
Times: 4:16, 4:04, 3:56 (I liked this WOD. I wasn't sure I could go faster each round, had to pick it up on the Burpees).

Tuesday, June 9, 2015

06/09/2015

A. Squat Clean 7 reps (115# it was pretty ugly as I didn't get my elbows through and had to fight to get up. Video is at 110#)
B. 3 x 3 Clean Pull set every 2:00 (140#)
C. 3 x 5 Romanian Deadlift (125#)
D. 8:00 :30 Row, :30 light pull (pace was between 1:48.6 and 1:50)
E. EMOM 8:00 12 wall Balls, 1 Rope Climb (wasn't able to do this as the ropes were not accessible)

Monday, June 8, 2015

06/08/2015

A.  6:00 to work to 15 unbroken double Unders (got 9 unbroken)
B. 7 squat Snatches 80# (feel abit stuck at this weight, although they are feeling a lot better)
C. 3 x 3 Snatch Pulls (115#) start a set every 2:00
D. 3 x 5 Good Mornings 75#
Then AMRAP 9:00
150 Row, 20 double Unders, 10 Burpees box jumps (20")
Rounds 2 + 150 row + 20 double Unders (feel like I could do more if I didn't have to go upstairs to the rower)

Saturday, June 6, 2015

06/06/2015

A. OHS work
Worked up to 70# holding at the bottom of squat for 5-10 secs.
Client WOD #24
4 x 8 Box Jumps, 8 Burpees, 8 KB Snatches (35#)
Time: 6:09

Friday, June 5, 2015

06/05/2105

Rest Day
5:00 Row (easy), 5:00 Spin (easy), 5:00 Row
OHS mobility, Hollow Body Holds, Good Mornings (65#), Headstand practice
5:00 Row

Thursday, June 4, 2015

06/04/2015

 Scap and accessory
A. 3 x 10 External DB rotations (20#)
B. 3 x 6 Trap 3 (5#)
C. 3 x 10 1 Arm DB Row (30#)
Then
EMOM 10:00
1 squat snatch 60# (felt really good by the 5th round, felt like I was dropping under the bar faster)
EMOM 10:00
Even = 6 pull ups
Odd = 8 push ups

Wednesday, June 3, 2015

06/03/2105

A. 3 x 2 Deadhang to inverted, 30 Double Unders, 3 Strict pull ups
B. 3 x 30 cal Row, 20 Burpees to 45# plate, 10 alt DB Snatches (35#)
Time: 18:50

Monday, June 1, 2015

06/01/2015

A. 7 reps Squat Clean 110#
B. 3 x 4 Clean Pulls begin set every 2:00 135#
C. 3 x 6 Romanian Deadlifts 105# (felt like I should have gone heavier)
D. 6:00 :30 Row (averaged 1:50) :30 light pull
Then EMOM 6:00 10 Wall Balls

Sunday, May 31, 2015

05/31/2015

A. Snatch 7 reps @ 80#
B. 3 x 4 Snatch Pulls, begin set every 2:00 (105#)
C. 3 x 5 Good Mornings 65#
D. AMRAP 8:00
200m Row, 30 Double Unders, 10 Burpees
Rounds: 2 cause I suck at double Unders

Saturday, May 30, 2015

05/30/2015

A. 10:00 max. Full Squat Snatch (80#)

Rest 2:00

B. Client WOD 23
Using 60% of weight above (I used 55#)
8-6-4-2
Full Squat Snatch, bar over Burpee
Time: 4:54

Friday, May 29, 2015

A.  3 x 10 External DB Rotation, rest 1:00 15#
3 x 8 Trap 3 :30 rest light 10#
3 x 10 1 - arm DB Row 1:00 Rest 25#
B. EMOM 8 1 full Squat Snatch 60# (these felt good, worked on dropping under the bar)
C. EMOM 8 even = 6 Pull ups, odd = 6 alt KB Snatch 25#

05/28/2015

A. 3 x 2 wall Walks, 25 Double Unders (not unbroken), 3 Strict Pull ups
B. 3 x 25 cal Row, 20 Burpees, 10 Hang Squat snatch 45#, rest 3:00
Times: 5:22, 5:09, 4:56

Thursday, May 28, 2015

05/25/2015

Spent the weekend at TC Crossfit in Traverse City. Friday and Saturday's WODs were partner and Team WODs. Lots of fun with a great group of crossfitters.

Memorial Day Murph
1 mile run (subbed 2k row)
100 Pull ups (completed all of these before moving on. Not sure it was the best strategy)
200 Push ups
300 Squats
1 mile run (subbed 2k row)
Time: 58:27 (slow, didn't eat anything before working out)

Friday, May 22, 2015

05/21/2015

AMRAP Day!
5:00 - 150m Row, 5 Manmakers 20#
Rounds: 1 + 150m Row + 4
Rest 5:00
5:00 - 8 Burpee-Chest to Bar, 25 double Unders
Rounds: 1 + 4
Rest 5:00
5:00 - :15 Row, 8 unbroken Hang Power Cleans (90#)
Rounds: 4
Rest 5:00
5:00 - 8 Ball Slams, 8 TTB-Pull ups (I actually really liked these but my hands were toast from yesterdays gymnastic class)
Rounds: 1 + 8 + 6

5/20/2015

A. 12 Turkish Get Ups (30#)
B. 3 x 5 Tempo Back Squats (115#) rest 3:00
C. 3 x 3 Weighted Pull ups (didn't add any weight) rest 2:00
D. 4 x 10 Pull ups, 20 Wall Balls, 400m Row, Rest 2:30
Time: 3:37, 3:20, 3:21

Monday, May 18, 2015

05/18/2015

a. Turkish Get ups - 35# each side, tried 44# (next weight up that we have) but failed.
B. 10 x 500m Row, 15 Burpees (took the rowers outside and ended up rowing in the sun, not sure this was such a good idea 🌞)
Time: 45:30 (Burpees we're all unbroken, but slow, row was between 2:03 and 2:14 pace. I did take breaks to drink water and Gatorade).

Saturday, May 16, 2015

05/16/2015

A. Deadlift 1RM - 250#
B. Split Jerk 1RM 115# (I can do a lot better but for some reason have a fear of dropping under the bar)
C. 25 Ring Dips (8:23 - many were not to full range of motion, definitely need to work on these)

Thursday, May 14, 2015

05/14/2015

A. Squat Snatch 1RM 80#
B. 20 Squat Snatches @ 65#
Time: 10 - 2:27/20 - 5:18
Ran out of time and didn't get to the other part of this WOD.

05/12/2015

Due to a class and availability of of the pull up bar I started with
A. 50 toes to bar
5:24
B. 50 double unders, 10 Burpees, 40 Double Unders, 10 Burpees, 30 Double Unders, 10 Burpees, 20 Double Unders, 10 Burpees, 10 Double Unders, 10 Burpees
Time: 14:43 (mostly because I suck at double Unders)
C. Shoulder Press 100# - this should have been done first, not best to do this when fatigued. 

Monday, May 11, 2015

05/11/2015

A. DB rear foot elevated split squat 1 x max 50# L-9, R- 9
B. 3 x
25 KBS, 15 Pull ups
Time: 7:17 (round 1 completed 1:59)

Saturday, May 9, 2015

05/09/2015

5k Row
500m splits
2:09.2, 2:11.0,2:12.8, 2:14.0,2:13.0, 2:11.6, 2:10.8, 2:10.3, 2:12.8, 2:14.0, 2:13.0, 2:11.6, 2:10.8, 2:10.3, 2:09.7, 2:06.:
Average: 2:10.8
Time: 21:48

Side Plank hold
L - 1:28
R- 2:00

05/08/2015

A. Build to a max Back Squat 160#, I tried 165# but don't think I got below parallel.
B. Back Squat 1 x max reps at 85% of 1RM (135#) - 4 (I think if I had a spotter I could have gotten at least one or two more)
C. Weight Pull up - 5#
D. AMRAP 4 minutes
Strict Pull Ups - 9

Wednesday, May 6, 2015

05/06/2015

A. 8:00 to build to a max Power Clean (125#)
B. Rest 2:00 then AMRAP 8:00
Power Cleans @ 90% of max - 112.5#
32 successful cleans/6 failed attempts
C. 35 HSPU - 16:04 (first 10 completed 4:00, 15@6:00, 20@8:50, 25@11:09)

Tuesday, May 5, 2015

05/05/2015

A. DB External Rotation 8 @ 15#
B. Powell Raise 4L/2R @ 15#
C.  Trap 3 4L/2R @15#
D. 500m Row (1:52.1)

Monday, May 4, 2015

05/04/2015

A. Front Squat 140# (ugly, collapsing forward)
B. Close Grip Bench Press 125#
C. Snatch 90# (not dropping under the bar, plus pulling with my arms)

05/03/2015

Skill Work
Ring Dips and Handstands

5 mile hike Pinckney Recreation Area

Saturday, May 2, 2015

05/02/2015

A. Turkish Get ups (35# felt pretty good)
B. AMRAP 8:00
200m Run (first run in several months, foot hurt but not too bad), 10 Hang Power Cleans (90# unbroken) (first round was tough but was actually easier the second), 10 Box Step ups
Rounds = 2 + 200 + 6
4:00 Rest
AMRAP 8:00
250m Row, 6 Burpees over erg (yuck!), 15m OH 1 arm carry, switch (35#)
Rounds =2 + 250 + 1

05/01/2015

A. 3 x 5 close grip Bench Press 2-1-1 90#
B. Snatch 10 x 1 start every :45 75#
C. 3 x AMRAP (-2) chest to bar pull ups (not very many, still only able to do singles)
D. 3 x 500m Row rest 2:00 (1:58.4 pace)


Thursday, April 30, 2015

04/30/2015

A. Squat Clean 105# worked on quickly (trying) dropping under the bar
B. 3 x 5 Front Squat 95# felt heavy and slow
C. EMOM 12:00
Even = 15 Wall Balls
Odd = Double Unders (super frustrated as these suck)

04/27/2015

Master Qualifer WOD #4
21-15-9
DEADLIFTS (135#)
Box Jumps
HSPU (2" riser)
Time: 24:38 (painfully slow due to HSPU, done in singles with several fails)

04/26/2015

1 hour mobility
5 mile hike @ Silver Lake

Saturday, April 25, 2015

04/25/2015

2 x
1000m Row (1st = 2:05 pace, 2nd =2:15 pace)
50 Thrusters
20 Pull ups
Time: 20:05

04/24/2015

Masters Qualifier
1 rep max Snatch - 100# (attempted 105#)
AMRAP 5:00
5 Ring Dips (tough as I haven't really done a whole lot of these)
10 Power Cleans (95#)
Score: 43

4/22/2015

A. Squat Clean 115# (felt strong)
B. For time
30 wall Balls (unbroken)
30 Pull ups
30 alt. DB Snatches (35)
30 cal. Row
Time: 9:17
8 x :30 row, :30 rest
Pace: 1:52.5

Wednesday, April 22, 2015

04/21/2015

Light Day
3000m Row, off every 500m for 3:00 mobility work.
Felt good and even better felt good all day :).

Monday, April 20, 2015

04/20/2015

A. Squat snatch - build to a heavy single 80# (felt pretty good, need to work on getting under the bar faster)
B. Back Squat - build to a heavy single - 135# (felt really good, felt strong but didn't want to push it)
C. EMOM 12:00
Even - 8-10 over the bar Burpees
Odd - double unders :30
This taxed me, getting over a chest cold. Double unders still suck but getting a bit better
10/14, 8/26, 8/27, 8/25, 8/14, 8/15
D. EMOM 5:00
5 Clean and Jerks 85# (thought I would breeze through this, not so!)

Sunday, April 19, 2015

04/19/2015

Opened the gym today and did the following:
1500m row (slow pace)
Then
AMRAP 20:00
5 Deadlifts, 13 Hand release push ups, 9 step ups
Easy pace, light weight, did 11 + 5 + 8 rounds

Gymnastics Class
Chest to bar Pull ups

Saturday, April 18, 2015

04/18/2015

"Jackie" this morning
Woke up feeling like crap and with a terrible cough, WTF!
1000m Row (2:02 pace)
50 Thrusters (15 - 10 - 10 - 8 - 7)
30 Pull ups (10 - 5 - 5 - 6 - 4)
Transition per usual were slow.
Time: 10:38

Friday, April 17, 2015

04/17/2015

A. Clean 15:00 125# PR, 120# felt good and was decent, 125# was ugly.
B. OHS - singles from the ground 70#
C. For Time
10 Box Jumps, 20 Toes to Bar (singles) 30 Wall balls (unbroken) 40 Shoulder to OH (55#) 50 Double Unders (singles then 16 and 15 to finish)
Time: 9:04

Thursday, April 16, 2015

04/16/2015

A. EMOM 10:00 :30 Handstand Hold
B. EMOM 12:00
     Even = 6-8 Chest to Bar Pull-ups (getting these consistently, but not quite stringing them together)
     Odd = 12 KBS (35#)
C. For Time
100 Double Under (took forever, just plan suck at these) 5:58
25 Burpees 2:08
100 Double Unders (still suck at these) 4:23
25 Burpees 1:54
Total: 14:03

Sunday, April 12, 2015

04/12/2015

A. Overhead Squats triples (worked up to 80#, felt pretty good)
B. 5 rounds
10 Pull ups (all done unbroken)
10 Wall Balls (also unbroken although pretty easy)
10 Toes to Bar (died on the by the fourth and fifth round, mostly my grip)
Times: 1:36, 1:30, 1:44, 1:53, 2:13

Saturday, April 11, 2015

04/10/2015

AMRAP Day
8:00 10 Walking Lunges w/14# wall ball OH, 10 Wall Balls, 400m Row
Rounds = 2 + 10 +10
4:00 Rest
8:00
5 Squat Clean Thrusters (55#), 10 alt KB Snatches, 300m Row
Rounds = 2 + 5 + 10
4:00 Rest
8:00
1 rope climb, 10 box step overs, 20 cal. Row
Rounds = 2 + 1 + 8