12/31/2015

I was sore and tired this morning so was happy to see this WOD:
A. Hang Power Clean 4 RM 75, 95, 100# struggled a bit with this weight)
B. Push Jerk 6RM (75, 85, 95)
C. AMRAP 8:00 @ 75%
400m jog, 15 OHS (45#) - Rounds - 2
Rest 4:00
AMRAP 8:00 @ 75%
Row (10 cal), :30 FLR, 10 Russian KBS (53#) - Rounds - 4

5:00 worked on Double Unders - need to get these down.

12/30/2015

A. 3 x 4 Back Squats pause :02, Rest 2:00 (95, 100, 105# felt better tan I thought it would)
B. 3 x 250m Row, 20 Wall Balls, 10 Pull ups
Time: 9:39
Rest 10:00
3 x 30 Double Unders (ugh!), 12 Lunges with Bar in Front Rack (75#), 6 HSPU
Time: 19:40 (this was awful, I wanted to quit after the first round, last round went the best especially HSPU. Go figure)

12/29/2015

Rest Day - sort of
O-lifting
Practiced - Power Snatch, Squat Snatch, Squat Clean and Split Jerk all at a light weight. As well as stringing toes to bar together move effectively.
Then
Spinning for an hour.

12/28/2015

A. 4 x 5 Power Snatch begin set every 2:00 (65, 65, 65, 70#)
B. EMOM 10:00
Even - 8 alt DB Snatches (35#)
Odd - Bar facing Burpees (getting faster at these :25 last couple of minutes)
C. EMOM 10:00
Even - 1 Rope Climb (slowed down on last minute)
Odd - 16 Box Jumps (challenging)
D. 40 Toes to Bar - every time drop off bar 4 Burpees
Time: 3:40

12/27/2015

A. 4 x 1 Snatch Pull + 1 Hang Snatch every 2:00 (60, 65, 70, 75# seem to be stuck here)
B. 3 x 3 Shoulder Press rest 2:00 (75, 85, 90#)
C. For Time
30 Front Squats (75#), 30 Shoulder to Overhead, 30 Power Cleans
Every minutes 5 Pull ups (starting with pull ups)
Time: 11:40

12/26/2105

A. Deadlift 8 reps (135, 155, 175, 185#), 3 - 5 HSPU between sets (these felt good for the first time in a long time)
B. 10:00 skills - Ring Dips
C. 12:00 AMRAP
25m reverse sled drag (90#), 25m 1-arm OH DB Carry (L,R), 5 Push ups, 10 cal. AD
Rounds - 4

12/25/2015

 Did this today:

12 Days of Xmas

1 HSPU

2 Front Squats (55#)

3 Power Cleans 

4 Toes to Bar

5 Pull ups

6 Box Jumps

7 Burpees

8 Lunge Steps

9 Push ups

10 KBS (16kg)

11 Sit ups 

12 Thrusters

12/24/2015

A. Hang Power Clean 5RM 75, 85, 95, 100#
B. 5 x 1 Clean Pull (135#)
C. Push Jerk 8 reps 80, 90, 95#
D. AMRAP 8:00
250m Row, 25m Stone Carry, 25m Bear Crawl
Rounds - 3 + 50m row
REST 4:00
AMRAP 8:00
10 Box Jumps Overs, 8 Man-makers (20#DB)
Rounds - 2 + 10 Box Jumps + 1 Man Maker

12/23/2015

A. 3 X 5 Back Squat :02 pause, Rest 3:00 (75, 85, 95# should have gone a bit heavier, felt pretty good)
B. 8 x every 3:00
150m Row, 10 Wall Balls, 9 Pull ups, 8 Walking Lunges (25#) sat out round 7, totally in my head as I had a :45 rest and could have pushed through.

75:00 Yoga - feeling awesome. I wish I had time to do this daily. I will definitely take advantage of my 2 weeks off.

Hit Gymnastics Class with an awesome Coach.  Worked on HSPU.

12/22/2015

Rest Day!

Practiced my HSPU.

Then for the second day in a row did a 75 minute Yoga class. I can't believe how hard these classes were but feeling great afterwards.

I got restless in the evening and went to the gym and did this:
5 x 5 Shoulder Press (kept it light 75#)
Tabata 20:10 x 8
Burpees
rest 1:00
Double Unders (actually was able to do :20 without missing)
Rest 1:00
AD
rest 1:00
Shuttle Runs
Rest 1:00
Stair Jogs
I am sure I will pay for this tomorrow but felt pretty good tonight.

12/21/2015

A. 5 x 6 Power Snatch every 2:00, weight that you can complete in :20 (55, 55, 60, 60, 65)
B. EMOM 8:00
Even - 8 alt DB Snatches (30#)
Odd - 8 Burpee over the bar
Rest as needed
EMOM 8:00
Even - 1 Rope Climb
Odd - 14 Box Jumps (20")
C. 3:00 - 100 Double Unders (got 50)

12/20/2015

A. 4 x 1 1 Snatch Pull + 1 Squat Snatch (65, 70, 75, 80#)
B. 4 x 6 alt DB Snatches (30#), 8 Burpees to 45# plate
Times: :43, :41, :38, :39
C. EMOM 6:00
5 Thrusters (45#), 5 Pull ups
D. 3 x 3 Hang Power Clean, 200m Sprint, rest is walk back
(75, 90, 100#)
E. 10:00 Airdyne

12/19/2015

OHS 8 reps work to a tough set, between sets 3-5 HSPU (35, 55, 65#)
5K Row - every 1K off the row and completed:
10 OH Walking Lunges (55#)
10 Stone over Shoulder
30 Ball Slams
3 Deadhang to Inverted
10 Ring Rows
Felt awful today. Probably needed to take a rest day but after sitting in a classroom yesterday for 8 hours felt the need to do something. It wasn't pretty but got it done!

12/18/2015

A.  15:00 Power Clean (110#)
B. 4 x 3 Hang Squat Clean (80% of A 90#)
C. Push Jerk 10 reps (75, 85, 90)
3 x 10 Clean and Jerk (55#), 25 Double Unders (still suck)
Time: 8:13

12/17/2015

15:00 Back Squat 10 reps (75,  85, 105 thought I was doing 95)
8 Rounds every 3:00
150m Row
8 Wall Balls
8 Pull ups
8 Weighted Walking Lunges (25# DB)
I wanted to quit after 6 rounds but stuck with it and completed 8.

12/16/2015

10:00 Hang Snatch Skill
EMOM 12:00
1. 7 Toes to Bar
2. 9 Push ups
3. :30 Double Unders
8:00 AMRAP
250m Row, 3 Dead Hang to Inverted, 200m Run, 3 Wall Walks
Rounds - 2

12/14/2015

4 x 1 Pause Snatch + Hang Snatch (55, 65, 65, 70#)
4 x 6 Russian KBS (24kg), 6 Box Jump Overs Rest 4:1
:27, :27, :24, :24
2 x 1:00 max Burpees to 8" target Rest 3:00 between Sets
17, 17
50 Pull ups (rhythm was off today, was so concerned about ripping my hand)
Time: 4:57
6 x 100m Sprints - walk back to start.

12/13/2015

Deadlifts - tough10 reps with 3-5 Chest to Bar between sets (135#, 155, 165#)

4K Row off rower energy 500m and complete:

3 Wall Walks x 2

10 Box Jump Over x 2

8 Push ups x 2 

6 Stone over the Shoulder x 2

12/12/2015

A. Fast elbow drill for clean
B. 15:00 - Squat Cleans - 3 x Touch and go 65, 75, 85, 90, 95#
C.  4 x 2 Push Press (85, 90, 90, 95#)
D.  50m 1-arm DB Carry 65, 70 (heaviest we have)
AMRAP 6:00
8 Clean and Jerks (65#), 30 Double Unders (urg)
Rounds - 1 + 8 C & J + 8 Double Unders (still sucking at these)
AMRAP 6:00
10 Wall Balls, 10 Box Jumps
Rounds - 4 + 10 Wall Balls + 5 Box Jumps

12/11/2015

15:00 Back Squat - work to a tough single (5x95, 3 x 115, 2 x 135, 1 x 145, 1 x 150#)
24:00 running clock (8 sets) every 3:00 complete:
200m Run, 8 KBS (53#), 8 Burpees, 8 T2B (modified due to ripped hand)
Rest in time remaining, if don't complete in allotted time skip a round.
Completed 4 rounds, round 4 bleed into 5 so rested, then completed remaining.
Felt like I wanted to die 😁! If my training partner hadn't been there I know I would not have done as well. Training with a 20 something year old is extremely challenging but is pushing me.  I don't expect to beat her but strive to not let her get too far ahead. Although, put me on a rower and a have a better chance 😉.

So stoked today, our box finally got some Airdyne Bikes.

12/10/2015

15:00 Snatch Skill - working to drop fast under the bar. Felt pretty good today.
EMOM 10:00
Odd - 4 Strict Pull ups
Even - 4 HSPU

5 x
15 cal Row, 6 Burpee over box (20"), :30 Ring Plank Hold, 20 Double Unders Rest 1:1
Time: 3:32, 3:13, 3:20, 3:10, 3:07

12/08/2015

15:00 Pause Squat Snatch (70#)
6 x 7 Burpee Box Jumps
Rest 4:1
Times: :32, :30, :28, :28, :28, :26

40 Pull ups
Time: 4:10 - tore my hand at 35, had a temper tantrum lasting 1:30 minutes, completed 5. Super pissed as there was torn tape on the bar that caught my callus and ripped. The box does not maintain equipment very well and am beginning to get quite frustrated with marginal equipment.

6 x 100m Sprint (:16 - :19) I enjoyed the sprinting but paid for it all day with a painful heel.

12/07/2105

OHS Build to a tough 10 (35, 45, 55, 65#)
4 Chest to Bar Pull ups between sets
Then
4K Row off Rower every 500m any of the following:
3 x 10 Box Jumps Overs
3 x 3 Wall Walks
2 x 14 alt DB Snatches (35#)

12/6/2015

2nd day of Level 1 CrossFit Trainers Cert

AMRAP 8:00
10 Med Ball Cleans, 10 Sit ups, 10 Med Ball Push Jerks

12/5/2015

Level 1 Trainers Cert @ 810 CrossFit in Grand Blanc

3 x 15 Thrusters (45#), 12 Burpees
(No warm up, felt awful after sitting all day)
Time: 5:53

12/04/2015

Last night did Squat Cleans and Jerks (doubles) at Barbell Club. Work up to 95#

15:00 Squat Cleans 85#
4 x 3 Push Press (2 x 85, 2 x 90#)
30m 1 arm DB Carry (60, 65, 70# heaviest DB in the gym)
10:00 Double Unders (awful today)
5 x 7 Snatches (45#), 7 Walking Lunges, 7 Thrusters, 7 Burpees over the bar, REST 2:00
Times: 1:36, 1:35, 1:37, 1:40, 1:45

12/3/2015

10:00 Back Squat - build to tough double (95, 115, 135, 140, 145 didn't feel as good as last week)

30:00 Running clock

00 - 10:00

6 x 3 Power Cleans (75), 6 Toes to Bar, 9 Wall Balls

Time: 7:30

10:00 - 20:00

4 x 4 Power Cleans (85), 8 Toes to Bar, 12 Wall Balls

Time: 8:12

20:00 - 30:00

6 Power Cleans (95), 12 Toes to Bar, 16 Wall Balls

Time:7:14

12/2/2015

10:00 - Snatch
EMOM 10:00
Odd - 4 HSPU
Even - 5 Strict pull ups
4x
12 cal Row, 6 Burpee over the Erg, 9 Goblet Squats (25#), 25 Double Unders REST 1:1
 3:12 (1:47 before DU), 2:35, 2:52, 3:00