01/31/2015

Client WOD #13
10:00 AMRAP
3 Ground to Overhead (55#)
3 Toes to Bar
6 Ground to Overhead
6 Toes to bar
9 Ground to Overhead
9 Toes to Bar
Continue to 12, 15, 18...
Score: 95 (15 + 5)

01/30/2105

A. 3 x 5 Back Squat rest 2:00 95, 105, 115#
(My knee is still bothering me, according to the Physical Therapist, it is due to limited mobility in my foot and ankle. When squatting my left foot turns out causing my ankle to collapse and the my knee. So today really focused on keeping the foot from turning out and keeping my knee out. It helped a great deal and there was less pain.)
B. 12 x 1 Power Snatch 85# every :30. Really struggled with these today. Failed on half of them.
C. 4 x 10 Burpees, 8 Hand Release Push Ups, 6 Box Step ups with 75# in front rack position (I was a little nervous with upping the weight to 75# but it didn't feel too bad.) 2:00 rest between rounds
Time: 1:49, 1:44, 1:44, 1:44

01/29/2015

Rest Day!
It felt good to sleep in this morning. Then made it to the gym after work for a swim.
750m swim (felt great)

01/28/2015

4 sets @ 70, 80, 90, 100% effort. Should show a decrease I time each set. Operative word is should, but didn't quite work out that way.
1 Rope Climb (felt strong), 15 calorie Row, 15 Toes thru Rings (which I didn't like so much today), 15 KB Thrusters, 15 Burpees to 4" plate, Rest 3:00
Times: 6:25, 6:32, 6:28, 6:10
Tried fueling inbetween rounds, bit of banana and Gatorade but really just made me nauseous. I rarely drink water when I work out.

01/27/2015

A. EMOM 10:00
:30 Burpee Toes to Bar :30 rest
I was only able to get 3 in each minute (had to start here because the class was going to be using the bar this morning.
B. 8 x 1 Power Clean + Push Jerk + Split jerk (105#) every :90. It was tough but got better each round
C. 3 x 2 (32x1) front squat, rest 3:00 100, 105, 110# (felt ok, knee didn't hurt too bad)
D.  6 x :30 Row, :30 easy pull (average pace = 1:46.8, it was tough but felt good)

01/26/2015

3 x 5 Shoulder Press, rest 2:00 75, 85, 90 (3 reps)
3 x 5 Pendlay Rows, rest 2:00 95, 105, 115# (I like these a lot)
EMOM 12 minutes
6 pull ups, 12 KBS 35#, 10 DB Snatch (35#)
AMRAP 2:00
6 Toes to bar (need to get faster at these), 6 Box Jumps
Reps = 32
Rest 3:00
AMRAP 2:00
Bar facing Burpees
Reps = 20

01/25/2015

For Time
20 Thrusters 45# (unbroken)
20 Toes to Bar (12-6-2)
10 DB Burpee box step overs (20#)
9 Burpees to 8"
5 HSPU (singles)
20 Thrusters (12-8)
Time: 8:51

Worked on Double unders (31 unbroken woohoo!!!)

01/24/2015

Rest Day!
75 minute Yoga Class (My knee was extremely sore after yesterday's WOD. I am ready to give any thing a try in hopes of getting this resolved. Heading to PT next week to see if they can fix it 😉. The good thing is there was nothing serious seen in X-rays.)
750m swim (I really enjoyed this. Swimming in a salt water pool is so much more pleasant than a chlorinated pool.)
10 minutes in whirlpool and then sauna.

01/23/2015

A. 3 x 6 Back Squats 95, 105, 110#
B. 10 x 1 Power Snatch 85# :30 (better than last week)
C. 6 x 6 Burpees, 8 Box Step up with 65# bar front racked position, 1:30 rest
1:23, 1:20, 1:22, 1:21, 1:17, 1:20 (better than last week but still brutal)

01/22/2015

"Michael"
3 x
800m Run substituted 1000m Row
50 GHD Hip Extensions
50 Ab Mat Sit ups
Time: 28:14

01/21/2015

AMRAP Wednesday
7:00
250m row, 10 KB Thrusters (35#), 12 Toes thru Rings (loving these)
Rounds: 1 + 250m row + 7 thrusters
3:00 rest
7:00
200m run, :30 FLRings, 8 OH Lunge Steps (35#)
Rounds: 3 + 200m row
Rest 4:00
7:00
:30 Double Unders (sucked today), 3 Hang Power Cleans (95#), 6 Deadlifts, 9 Pull ups
Rounds: 3 Rounds (first time was able to hang clean at 95#)
Rest 4:00
7:00
20 Box Step Ups, 20 Push Press (55#)
Rounds: 3 + 15 box step ups

01/20/2015

2000m Row
EMOM 5 minutes
1 rope climb (:24)
50 double Unders/50 Sit ups
50 double Unders/40 Sit ups
50 Double Unders/30 sit ups
50 Double Unders/20 sit ups
50 Double Unders/10 sit ups
(26 unbroken!)

01/19/2015

A. 3 x 5 Shoulder Press 2:00 Rest 75, 85, 85#
B.  3 x 4 Pendlay rows 2:00 Rest 95, 105, 110# (love these)
C. EMOM 15:00
3 negative chest to bar, 15 Hollow Rocks, 8 alt DB Snatches (35#)
D. AMRAP 6:00
5 Hang Power Snatches, 10 Box Step ups
Rounds = 6 + 5 snatches 55#
This was a nice rest for my knee. Heading to doctor (sports med) today to get it checked out.

01/17/2015

Client WOD #11
2000m Row (2:03 pace)
50 Wall Ball (harder than I thought they would be)
25 Pull ups (7-5-5-4-4)
Time: 15:06

01/16/2015

A. 3 x 8 Back Squats, rest 2:00
95, 100, 105 (my left knee continues to bother me)
B. 8 x 1 Power Snatch (85#) every :30. I was finally able to get this weight consistently. Can't say it was pretty but definitely getting there.
C. 5 x 6 Burpees, 10 Step up with a 65# in racked position (all I can say is OMG!!!) 2:00 rest (and thank god for the rest)
Times: 1:48, 1:30, 1:30, 1:28, 1:41

01/15/2015

Rest Day!
Hit gymnastics class last night. We worked on traveling pull ups. I was finally able to master these. I always had a hard time letting go of the bar. Also did some ab work.

Today just loosen up my legs with:
1000m Row and 200 double unders.

01/14/2015

AMRAP Day! Woohoo!!!
10 minutes
7 KB Thrusters 35# (brutal), 8 Toes thru Rings (love these!), 9 Burpees
Rounds: 3 + 1 Thruster
5:00 Rest
10 minutes
10 Walking Lunges w/KBs in racked position, 11 Wall Balls, 12 cal row
Rounds: 2 + 10 lunges + 11 Wall balls + 1 cal row
5:00 Rest
10 minutes
13 Double Unders, 14 Shoulder to OH (55#), 15m Bear Crawl
Rounds: 5 + 13 Double Unders + 11 shoulder to OH

01/13/2014

A. 8 x 1 Clean + 1 Push Jerks 105# every :60
Struggled with these today but got it done in the end.
B. 3 x 3 Front Squats with pause rest 3:00
Knee felt a little better today but still hurting did 85#, 95#, 100#
C. 10 x :30 row, :30 lite pull pace averaged 1:50
D. EMOM 8 minutes
:30 Burpee toes 2 bar :30 rest
Complete 3 each round

11/12/2015

A. 3 x 5 back squat with pause Rest 3:00
95# only did this weight as my left knee was really hurting. I can usually push through but for some reason I wasn't able to today.  Feeling like I am not progressing 😓
B. EMOM 15 minutes
3 negative Chest to Bar
3 negative HSPU
14 Wall Ball :29
C. AMRAP 8 minutes
8 clean and jerks (65#), 30 Double Unders
Rounds = 3 + 5 clean and Jerks

01/11/2015

3 x
7 Clean and Jerks (85#)
14 Pull ups (9-5, 8-6, 6-4-4)
21 Lunge steps
28 Double Unders
Time: 13:24

01/092015

A. 3 x 10 Back Squats (95#)

B. 8 x 1 power Snatch start every:30 (80#)

C. 5 x 5 Burpees, 10 lunge steps with 75#, rest 2:00

Time: 1:03, :59, :55, :57, :56

C. 5 x 5 Burpees, 10 lunge step racked (75#)

01/08/2015

Rest Day!
1000 m row
3 x 10 PVC Rollouts, squats, OHS
Then worked on my double unders
50 double unders, 50 sit ups
50 double unders, 40 sit ups
50 double unders, 30 sit up
50 double unders, 20 sit-up
50 double unders, 10 sit ups
Then worked on toes to bar
6 x 4 - 5

01/07/2015

AMRAP Wednesday!!!
10 minutes AMRAP
5 Hang Squat Snatch 65#, 7 Toes to Bar, 9 Burpee Box Jump Overs
Rounds = 3 + 5 Toes to bar
Rest 5:00
10 minutes AMRAP
8 GHD Sit ups, 8 ground to OH 65#, 24 double unders
Rounds = 3 + 8 + 7 (starting doing shoulder to OH, so went back and did it correctly.)
Rest 5:00
10 minutes AMRAP
5 KB Thrusters (25#), 250m Row, :30 FLR on rings
Rounds = 3 + 5 thrusters

01/06/2015

A. 8 x 1 Power Clean + 2 Push Jerks (105#) last couple felt decent, but not great
B. 3 x 4 Front Squat 3 - 2 - 1tempo 75, 85, 95 felt decent, knee is feeling a little better
C. EMOM 8 7 toes to bar, 5 Burpees (was only able to maintain this for 3 rounds, then switched to 5 toes to bar and 5 Burpee. It still took almost :40)
D. 12 x :30 Row, :30 easy pull (pace 1:50.7) It was intense and I wanted to quit after 6 rounds. But quitting was not an option and was determined to maintain the pace.

01/05/2015

A. Back Squat - quickly worked up to starting weight of 135#, 145#, 155#, 165# (fail, thought for sure I could get this today :(
B. EMOM 15 minutes
2 negative Chest to Bar, 2 negative HSPU, 12 Wall Balls (:24)
C. 3 x 7 Pull ups, 7 Thrusters - Time: 3:14

01/04/2015

Warm up
1000m Row 3 x 10 PVC Rollouts, 10 Squats, 30 Double Unders

Client WOD #9
AMRAP 10 minutes
30 Double Unders, 15 Power Snatches 45#
Score: 190
Then
3 x 3 minutes AMRAP, 1 minutes rest
5 Push Presses (65#), 5 Burpees
Score: 117

01/03/2015

Skill Work 

50 double Unders, 1 Rope Climb, 50 Sit ups

50 Double Unders, 1 Rope Climb, 40 Sit ups 

50 Double Unders, 1 Rope Climb, 30 Sit ups

50 Double Unders, 1 Rope Climb, 20 Sit ups

50 Double Unders, 1 Rope Climb, 10 sit ups

50 Double Unders, 1 Rope Climb

4 x 2 Dead Hang Pull up

Then in the afternoon

45 minutes walk on indoor track

500m Swim

01/02/2015

TC Crossfit Class
EMOM 10 minutes
2 Front Squats (115#)
EMOM 10 minutes
2 Push Presses (110#)
Then
0-3 minutes
2 rounds 10 OHS (45#), 10 jumping chest to bar pull ups
3-6 minutes
2 Rounds 12 OHS, 12 Jumping chest to bar pulls ups
6-9 minutes
2 rounds 14 OHS, 14 Jumping chest to bar pull ups
Score = 130 considerably off my previous for his WOD of 177.

01/01/2015

Gym was closed so rest day!
We did take a 3 mile hike in the snow.
Then it was a day of hitting the brewery for lunch, a movie (The Imititation Game) and then another brewery for dinner.