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

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

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

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)

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

08/25/2015

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

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)

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

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

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)

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#

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

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)

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!

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

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. 

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)

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.

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.

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

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

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