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

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!!!

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

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

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

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.

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

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)

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.

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.)

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

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