01/31/2016

15:00 HSPU Skill work
Then
8:00 @ 85%
3 HSPU, 3 Snatches (55#)
6 HSPU, 3 Snatches
9 HSPU, 3 Snatches
5 of 12 HSPU
Then
15:00 HSPU Skill Work (because I was a bit frustrated with not being able to string more than 3 HSPU together)

01/29/2016

A. 3 x 10 Scap Push ups :60 rest
B. 10:00 Hang Snatch Skill (kind of awful today)
C. 3 x 3 Front Squat (95, 100, 100#)
D. 500m Row (1:55.7 pace) rest :60
3 x 10 Thrusters (55#), 6 CTB Pull ups (one at a time), :60 rest
Time: 7:49
500m Row (1:57 pace)

01/28/2016

A. Hang Squat Clean 1RM 110# seem to be stuck here. Tried 115# but failed to get my elbows through.

B. 10:00 Split Jerk working on speed and depth and footwork. (3x85, 3x95, 3x105, 3x110)

C. 14:00 @ 80% effort

8 Hang Power Cleans (75#), 20 Double Unders, 10 Burpees to plate, 25m Farmers Carry (24kg)

Rounds - 4 + 8 Cleans + 12 Double Unders. 

01/27/2016

3 x 4 1 1/4 Back Squat rest 2:30 (80, 90, 100#)
3 x 500m Row, 8 Burpee Box Jump, 10 KBS Russian (32kg), Rest 2:10
Times: 3:23, 3:16, 3:28
3 x 8 Double Touch (pull up/toes to bar), 8 Lunges steps with back rack (85#)
Time: 6:47
I was feeling a little sore and tired. I was sorta hoping my workout partner would not come in. But she did and in the end was glad I got this WOD done. I felt much better after the Back Squats although I wasn't looking forward to the double touches and lunge steps.

01/26/2016

10 x 1 Power Snatch every :30 (77.2#) felt good today, address early pull which helped tremendously.
4 x 15 Wall Balls (unbroken), 10 Pull ups (unbroken except first round when hands slipped)
Times: 1:10, 1:01, :57, :56
3 x 100m Farmers Carry (70# each hand) not so easy, 15 Back Extensions

01/25/2016

A bit behind with my workouts. Did this today:
Every 3:00 for as long as possible complete:
(I did this wrong, only did 1 round instead of two)
00:00 - 3:00
10 OHS, 10 Pull ups
3:00 - 6:00
12 OHS, 12 Pull ups
6:00 - 9:00
14 OHS, 14 Pull ups...
9:00 - 12:00
16 OHS, 16 Pull ups
12:00 - 15:00
18 OHS, 18 Pull ups
15:00 - 18:00
20 OHS, 17 Pull ups

01/23/2016

3 x 10 Scap Push ups, rest :60
10:00 Snatch Skill
3 x 4 Front Squats (:02 pause) (95#)
6 x 500m Row, 8 HSPU (really struggled with these today), rest 1:30

01/22/2016

Hang Power Clean 1RM (110#) still pulling early.

10:00 Split Jerk working on dropping under bar quickly (3@85, 3@95, 3@100, 3@105, 2@110)
16:00 AMRAP @ 70%
10 Hang Power Cleans (75#), 25 Double Unders (these are getting better), 10 Burpees, 50m Farmers Carry (24kg) (not able to do sled drags in the gym)
Rounds - 4 +10 Hang Power Cleans + 5 Double Unders

01/21/2016

3 x 5 1 1/4 Back Squats (75, 80, 85) Rest 2:30
3 x 400m Row, 8 Burpees Box Jumps, 15 KBS (35#), Rest 2:20
Times: 3:19, 3:18, 3:22
3 x 6 Double Touch (pull up/toes to bar), 6 OH Walking Lunges (55#)
Time: 4:10

01/20/2016

5 x 3 Snatch every :60 80#
4 x 10 Unbroken Wall Balls, 10 Pull ups (unbroken), Rest 2:00
Times: :49, :48, :42, :45
3 x 100m Farmers Carry (20kg), 15 GHDBack Extensions

01/18/2016

Last day in NYC so went for a early morning WOD at CF Bowery.
3 x ninja each leg, 5 Hollow Rock
2 x :40 Double Unders, 6 Scap Pull Ups, 8 Ring Rows, 10 Wall Balls
4 x 4 Front Squats (105# really struggle with these. Perhaps the hours of walking yesterday fatigued my legs)
For Time
30 Front Squats (65#), 30 Pull ups, 20 Front Squats, 20 Pull ups, 10 Front Squats, 10 Pull ups
Time: 10:28 (again struggled with the front squats)

01/16/2016

Another WOD @ CF Bowery
3 rounds
10 Wall Squats, 8 DB Strict Presses, 10 Sit ups, 3 Strict Pull ups
Partner WOD (break up anyway you want)
2K Row then
3 rounds
60 Burpees, 60 Air Squats then
2K Row
Time: 34:16

01/15/2015

3 rounds

10 RDL (light Kettlebell), 10 KBS, 10 Russian Twists

4 rounds

Deadlift 3RM (200#), 5 Strict Toes to Bar

5 rounds

5 Deadlifts (165#), 10 Lateral Burpees over the bar

Time: 6:19

01/14/2015

Back in NYC went to CrossFit Bowery again. Love that I can walk there in 10 minute and then get in an awesome workout. Today went like this:
W/U
3 x Ninja each leg, 5 Hollow Rocks
Shoulder Mobility
2 x 250m Row, 5 Muscle Snatches (35#), 5 Snatch Press, 5 Wall Squats
Then
EMOM 12:00
2 Squat Snatches (60#)
AMRAP 10:00
30 Double Unders (one round got 20), 10 Burpees, 5 Power Snatches (65#)
Rounds - 3 + 9

01/13/2016

A. Hang Power Clean 2RM (stuck at 105#, video says it all)

B. Split Jerk - 10:00 worked on dropping quickly under the bar (100# was pretty easy)
C. 14:00 time cap
40 Burpees to 6" target (3:20)
30 Snatches (35# unbroken)
30 Toes to bar
30 Snatches (55#)
20 Wall Balls. (12/8)
30 Snatches
Got through the Wall Balls

01/12/2016

A.  2 - 2 - 1 Back Squat :02 pause (105, 115, 125# felt good and was a bit easy, need to push up the weight a bit)
B. Had to switch up the order of this WOD due to a class in the box.
6 x 6 Pull ups, 6 OH Walking Lunges (55#)
Time: 5:36 (pull ups felt strong, lunges were tough but doable)
Rest as needed
C. 3 x 400m Row, 12 Burpees, 15 KBS (45#), Rest 2:30
Total Time: 15:11

01/11/2016

5 x 3 Power Snatches begin set every :90 in :20 or less (4 @ 75#, 1 @ 80# these felt really good today)
For Time
8 Rope Climbs, 10 Clean and Jerks (85#), 30 Box Jumps
Time: 8:28
Rest as needed
5 x
8 alt KB Snatches
:30 Rest
6 Thrusters (55#)
:30
20 Double Unders (these went awesome, 2 rounds I did the 20 unbroken. I was really stoked.)
Total time: 13:13

01/10/2016

10:00 cap
Fran
21-15- 9
Thrusters 55#
Pull ups
Time: 7:28 (did this by myself and didn't really feel like doing Fran. It would have helped to do this with someone to push me.)
Remaining time max Clean and Jerk (110#)
REST 20:00
10:00 cap
1750m Row
Time: 7:38
Remaining time Burpees over the erg - 17

01/09/2016

Rest Day - much needed. Felt good to sleep in.
I did go to 75 minute Yoga Class. Feel awesome!!!

01/08/2016

A. Deadlifts 5 reps (155, 175, 185, 195#)
Between sets 3 strict pull ups
B1. 2 - 2 - 1 Front Squats (105, 115, 120#)
B2. 2 - 2 - 1 Ring Dips
C. 5 x 500m Row, 8 HSPU (did better today but still a work in progress)
Rest 2:00

01/07/2106

A. Hang Power Cleans 3RM (75,85, 95, 100, 105)
B. Push Jerk 4RM 100#
C. AMRAP 8:00 (85%)
10 Deadlifts (55#), 5 Snatches, 35 Double Unders
Rounds: 2 + 10 Deadlifts + 5 Snatches + 25 Double Unders (getting better)
Rest 2:00
5-4-3-2-1
Stone over Shoulder, Front Squat (tried 115 but failed, dropped to 105# to complete)

1/06/2016

3 x 3 Back Squats :02 pause Rest 2:00 (95, 05, 115#)
3 x 350m Row, 10 Burpees to 45# plate, 5 C2B
Rest 2:00
Time: 11:15
2 x 70 Double Unders, 12 Walking Lunges (w/75# bar in front rack), 15 T2B
Time: 15:33 (this went better than last week, still struggle with Double Unders)

01/04/2016

A. 4 x 4 Power Snatch begin set every 2:00 (65, 70, 75, 80# it's been a while since I hit this weight and it felt decent)
B. 5 x
8 alt. KB Snatch (25), 30 Double Unders
Rest 1:00
12 Unbroken Wall Balls
Rest :30
Time: 22:26 (2:55/:26, 1:58/:24, 2:27/:24, 3:34/:23, 2:31/:25)
3 x not for time
1 Rope Climb, 6 Hang Cleans (90#), 14 Box Jumps (20")

01/030/2016

A. 4 x 1 Snatch Pull + 1 Hang Snatch begin set every 2:00 (65, 70, 70, 70 really struggled with these today)
B. 3 x 2 Shoulder Press (85, 95, 95)
C. 100m of the following:
1. Stone Carry
2. Prowler (180 + prowler)
3. Bear Crawl
4. Farmers Carry (53# each arm)
5. Sled Drag (135)
This was a lot of fun!!! Hard but fun :).

01/02/2016

A.  Deadlift 6RM - between sets 2 - 5 Strict Pull ups (155/3, 175/3, 190/3)
B1. Front Squat 3-2-2 Rest :60 95, 105, 115 really struggle with keeping my chest up.
B2. Ring Dips 2-2-2 (did not add weight, have enough)
C. 15.4
3 Push Press (65), 3 Cleans (75), 6 Push Presses, 3 Cleans, 9 Push Presses, 3 Cleans, 12 Push Press, 6 Clean...
Score: 105 (moving a bit slow today)

01/01/2016

Happy New Year 🎉
1.5 Mile walk to the gym with the pups. Lots of playing, running and kisses (by the pups).
Did a bit of skill work - Toes to Bar and ring dips.
Then some fun and a bit of  competitive AB work.
1.5 mile walk home.