02/29/2016

CrossFit Open 16.1
20:00 AMRAP
25' OH walking Lunges (45#)
8 Bar Facing Burpees (these slowed me down)
25' OH Walking Lunges
8 Chin over the bar Pull ups
Score: 190 (this was a redo. Did this on Friday morning and score was 185. I was hoping to get at 15 more reps but just glad I go more than I did on Friday. This hurt way more today than it did the first time).

02/27/2016

Power Clean Clusters 3 x 1.1.1.1.1 Begin rep every :10, rest 2:00 between sets (95#)
EMOM 15:00
1 - 8 KBS (24kg)
2 - :35 Double Unders (sucked)
3 - :30 Row @ 85%
Mobility

75 minutes Yoga

This was exactly what I needed today. Felt good and was not too sore from 16.1.

2/25/2016

Rest Day
At least it was suppose to be, but spent an hour shoveling heavy snow.  Gotta love Michigan in the winter.  Last Saturday it was 50+ degrees and we were out hiking and today we have 6" or more of wet snow.

02/24/2016

Clean and Jerk Gauntlet - begin a clean and jerk every minute on the minute
(65, 75, 85, 90, 95, 100, 105, 110, 115#)
Then
21 HSPU (took 3:30 urg)
15 cal Assault Bike
9 Chest to Bar Pull ups (1 at a time)
Time: 6:26

02/23/2016

A. Back Squat - build to a tough single 135#
B. Ring Dips - no weights
C. AMRAP 8:00
8 Burpee Box Jump Overs, 8 Hand Release Push Ups, 1 TGU each side
Rounds - 3 + 5 Burpee Box Jump Overs
Rest 4:00
AMRAP 8:00
8 KBS (16kg), 10 cal AB, 8 Front Squats (65#)
Rounds - 3 + 8 KBS + 5 cal AB

02/22/2016

A. 15:00 Snatch (Squat) build to a moderate single (3@35, 3@55, 3@65, 2@70, 2@75, 2@80, 2@85 power)
B. EMOM 10:00
Even - 8 TTB
Odd - 12 Wall Balls
C. 4 Deadlifts (touch and go 195#), :15 AB sprint, Rest 2:30
5 Rounds - :40, :37, :40, :39, :40

02/21/2016

Opened the gym at 9:00 and was a rest day. Warmed up on the Airdyne (3200m), did some squats, Double Unders (7 minutes), Handstands, and sit ups. I was feeling this last week and it felt good to just move with no weights.
Then coached gymnastics class before heading home at noon, tired and ready for a nap 😊!

02/20/2016

2 Rounds
1000m Row
50 Thrusters (35#)
20 Pull ups
I wasn't looking forward to this WOD. I was feeling a little tired and beat up from the week. Decided to just do it and get it done. I was working at about 85 - 90%.
Time: 19:58 (this was :08 faster than last time I did this but it was definitely easier)

5 mile hike with pups in Pinckney Rec. It was over 55 degrees and perfect for a hike in the woods.

02/19/2016

3 x 15 Scap Push ups :60 rest
A. Hang Snatch + Hang Squat Snatch + OHS Max for the day (44, 48.4, 52.8, 59.4, 66, 68.2, 70.4)
B1. 3 x 6 Close grip Bench Press (85#) :60 rest
B2. 3x 6 Pendlay Row (105#)
EMOM 20:00
1 - 6 Air Squats, 4 KB Snatch (each arm)
2 - 5 Burpee Toes to Bar (had fun with these)
3 - :30 Double Unders (9, 19, 12, 10,15 so inconsistent)
4 - 5 HSPU (was able to go unbroken for 4 rounds, last round 3 and then 2)

02/18/2016

A. 4 x 1 Hang Squat Clean + 2 Front Squats (85, 95, 100, 105#) every 2:00
B. 4 x 1 Split Jerk 31x1 (85, 95, 105, 110#)
C. 5:00 AMRAP
5 Hang Squat Clean (65#), 25m Bear Crawl
Rounds 4 + 1 Hang Squat Clean
D. 12:00 cap
50 Double Unders, 5 Stone over Shoulder, 40 Double Unders, 4 SOS, 30 Double Unders, 3 SOS, 20 Double Unders, 2 SOS, 10 Double Unders, 1 SOS (only made it through the 20 Double Unders and 1 SOS. Double Unders were awful today - so frustrating)

02/17/2016

A. 1 1/4 Back Squat 2 - 2 - 1 (120, 120, 125 my legs were toast from the wall balls so was surprised I was even able to squat :)
B. 15:00 clock
9:00 AMRAP
40 cal row, 12 Toes to bar, 10 HSPU (got stalled on these, knocked out 5, then struggled with the second 5)
6:00 to establish 1 RM Clean and Jerk (115, tried 120 but failed 3 x)
Score: 217

02/15/2016

A. Isabel - 30 Snatches (65#) Time: 2:28 (I surprised myself with this time. At first thought I cheated and did not do enough to reps. But reviewed my rep breakdown 10, 5, 5, 4, 2, 4 and realized I did indeed do 30. 2 years ago I did this in 4:03.)
B. 100 Wall Balls (14#/9') Time: 5:23
C. 4 x :30 Row, Rest 1:00 (pace 1:47.9, 1:47.9, 1:47.1, 1:45.6
15:00 Mobility

02/14/2016

15:00 Deadlift not max.
135 x 5, 155 x 5, 175 x 5, 195 x 5, 205 x 3, 215 x 2, 225 x 1, 235 x 1
8:00 cap
10 Deadlifts (65)
15 Box Step ups
15 Deadlifts (95)
15 Box Step ups
20 Deadlifts (115)
15 Box Step ups
25 Deadlifts (135)
15 Box Step ups
10Deadlifts (155)
Score: 140 (again a bit disappointed as this is the same score I got 2 years ago)

02/13/2016

Rest Day (sorta of)
1 hour working on Double Unders, HSPU and Squats.
Then 75 minutes Yoga (really needed this today)

02/12/2016

 3 x 15 Scap Push ups :600 rest
A. 1 Hang Power Snatch + Squat Snatch + OHS (55, 60, 65, 70, 75, attempted 80 but had a problem dropping under the bar)
B1. 3 x 6 Bench Press close grip (85#) rest :60
B2. 3 x 6 Pendlay Row (100#)
Then
EMOM 18:00
1. 7 Burpees over the bar
2. :30 Double Unders
3. 7 OHS (55#)

02/11/2016

A. 4 x 1 Hang Squat Clean + 3 Front Squats Rest 2:00 (75, 85, 95, 100# this went much better today)
B. 3 x 4 Split Jerk :03 (65, 75, 80, 85#)
C. 10:00 AMRAP @ 95%
4 Hang Power Cleans (85#), 25 Double Unders, 10 Burpees, 5 Stone over Shoulder
Rounds: 3 + 4 Cleans + 2 Double Unders (still struggling with double Unders despite my awesome new rope)

02/10/2016

A. 3 x 2 1 1/4 Back Squat (105, 110, 115#)
B. 8:00 Cap
3 Squat Cleans 95#, 25 Pull ups, 2 Squat Clean (more challenging than I thought they would be), 15 C2B Pull ups (one at a time), 1 Squat Clean, 5 Strict Pull ups
Time: 7:35 (when I saw this work out I didn't think I would complete it in the time cap, so was happy to be able to finish it.)
C. 3 x @ 75% 300m Row, 12 Burpees, 10 KBS (24 kg)
Time: 8:34

2/08/2016

A. 10 x 1 Power Snatch every :30 (85#, failed on 3 of the lifts)
B. 3 x 25 Wall Balls (unbroken 14# to 10'), 1 Rope Climb, Rest 2:00
Times: 1:15, 1:15, 1:13
C. 4 x :30 max Row, Rest 1:30
Pace: 1:46.3, 1:45.6, 1:44.8, 1:44.8
D. 3 x 25m Bear Crawl, 6 GHD Sit ups, :30 side planks

02/07/2016

Clean and Jerk max. 75, 85, 95, 105, 115, 120# Clean went well but failed on the Jerk.
7:00 cap
3 Clean and Jerks (65#)
3 Toes to Bar
6 Clean and Jerks
6 Toes to Bar
9 Clean and Jerks
9 Toes to Bar
12 Clean and Jerk
12 Toes to Bar
7 Clean and Jerks
Score: 67 (I was disappointed in my score. I felt I could get to 18. Grip started to fail. I did not feel great today, perhaps still tired from yesterday. Also did not eat very well yesterday. Since the new year I have really been cleaning up my diet and I have been feeling pretty good.)

02/06/2016

Rest Day
I had to open the gym at 7:00, then coached at 8:00, 10:00, 12:00, so worked on HSPU and did O-lifting at 9:00.

O-Lifting
Squat Snatch doubles (55, 60, 65, 70, 75#)
Squat Clean and Jerk doubles (65, 70, 75, 85, 90, 95, 100#)

02/05/2016

3 x 15 Scap Push ups :60 rest

A. Hang Power Snatch to Hang Snatch 70#

B1. 3 x 8 Close Grip Bench Press (65, 70, 75#) rest :60

B2. 3 x 8 Pendlay Row (95#) rest 2:00

EMOM 15:00

12 KBS (24kg)

:30 Double Unders

12 Box Jumps

02/04/2106

4 x 1 Hang Squat Clean + 4 Front Squats (65, 75, 85, 95#) these were awful for me. I struggle terribly  with front squats. I was so frustrated I forgot to do the Split Jerks.
AMRAP 12:00
3 Hang Power Cleans (85), 40 Double Unders, 10 Burpess, 5 Stone over Shoulder 66#
Rounds 3 + 3 Hang Power Cleans, 7 Double Unders

02/03/2016

A. 3 x 3  1 1/4 Back Squats (85, 95, 105#), Rest 2:30
B. 3 x 600m Row, 6 over the Erg Burpees, 20 Double Unders, Rest 2:30
Times: 4:53, 4:20, 4:16 (difference in time due to Double Unders)
C. 3 x 6 Double Touch (pull ups, toe to bar), 10 Lunge steps with bar on back (90#)
Time: 6:12

02/01/2016

A. 10 x 1 Power Snatch every :30 (80#, felt Ok)
B. 4 x 20 Wall Balls unbroken 10' target, 10 HR Push ups (harder than I thought it would be), rest 2:30
Times: 1:04, 1:03, 1:04, 1:04
C. 4 x :30 Row, 2:00 Rest
Pace: 1:47.1, 1:44.8, 1:42.7, 1:42.0 (nothing like a little friendly competition to get you going faster)
D. 3 x 50m Farmers Carry (70#), 15 Back Extensions, 35 Double Unders

For the past month added 5:00 of double unders to my warm up, hopefully it is helping and today added 5-4-3-2-1 HSPU.