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

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 :).

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)

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.

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

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)

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

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!)

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

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)

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.

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.

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)

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!

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

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

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

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

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