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

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

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

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)

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

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).

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)

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. 

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)

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

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)

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)

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

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)