6/15/2016

10 x 2 Front Squats every :60 (85#)
3 x 1.1 Split Jerk Clusters (85, 95, 100#)
Then
15:00 @ 85%
200m Run, 10 TTB, 2 Wall Walks, 25m Farmers Carry (44#)
Goal - 4 rounds
Rounds - 4 + 200m + 10 TTB

6/14/2016

I had to break up today's workout into two sessions. This work thing is interfering with my workouts 😄!
Morning
3 x 3 Strict Chest to Bar Pull ups, supinate do grip
Also worked on strict dips and abs.

Afternoon
Not the best idea.  I guess my age is showing as when I walked into the gym the music was so LOUD I couldn't think. Also, had a time constraint so set up the equipment and jumped right into it..
7:00 @ 85%
250m Row, 6 erg facing Burpees, 6 HSPU, :20 FLR on Rings
Goal - 3 rounds (this was pretty aggressive. I felt like I was moving through pretty well, even went unbroken on HSPUs.) 2 rounds + 250m
Rest 4:00
7:00 @ 85%
10 unbroken double Unders (definitely not unbroken but better), 12 Wall Balls, 6 Hang Power Snatches 55# (these felt solid)
Goal - 4 rounds / 3 rounds + 6 double under (I screwed up on this and ended up doing 6:00 instead of 7:00)
Rest 4:00
7:00 @ 85%
200m Run, 25m Bear Crawl, 10 Pull ups
Goal - 3 rounds + run Goal met!!!

6/13/2016

1 Pause Snatch + 2 OHS 7 reps (60#, still a little nervous about my knee)

3 x 4 Back Squats rest 3:00 (100#)
TGU- 10 (20#)
Then
500m Row (1:56.8)
Rest 2:00
8 KBS (53#), 8 Box Jumps (:42)
Rest 1:30
15 DB Thrusters (25#) (:38 trying to like thrusters, but it is hard)
Rest 1:30
15 Ring Dips (5 unbroken and then doubles and singles 1:33)
Rest 1:30
20 DB Thrusters (1:14)
Rest 1:30
8 KBS, 8 Box Jumps (:42)
Rest 1:00
500m Row (1:58)

06/11/2016

Saturdays have normally been a rest day but went into the gym to work on some skills. Warmed up with a couple of other members with a little WOD of:
21-15-9
Hang Cleans (75#)
Pull ups
Time: 7:47
Then worked on HSPU, dips, abs and push ups.

06/10/2016

Granite Games WOD #1
15:00
10 Squat Clean and Jerks (55#)
15 Bar Facing Burpees
8 Squat Clean and Jerks (75#)
15 Bar Facing Burpees
6 Squat Clean and Jerks (95#)
15 Bar facing Burpees
4 Squat Clean and Jerks (115#)
15 Bar Facing Burpees
2 Squat Clean and Jerks (125#)
Score: 69 I had over 2:00 to complete the round of 4 Squat Clean and Jerks, made 4 attempts but couldn't get it done.

06/09/2016

10 x 2 Front Squat 50% 1RM (75#) every :60
4 x 1.1 Push Jerk Clusters
Then
15:00 @ 85%
250m Row
15 KBS (44#)
10 Burpees over erg
Goal - 4 rounds/4 rounds + 250m Row

06/08/2016

Weighted pull up build to a max - 5#, 7.5#, 10#, 12.5#, 15#
6:00 AMRAP @ 85%
100m row, 6 Burpees over erg, 6 HSPU
Rounds: 2 + 100m + 3 Burpees
Rest 6:00
6:00 AMRAP @ 80%
40 Double Unders, 8 Wall Balls, 8 Power Cleans (85#)
Rounds: 1 + 40 Double Unders
Rest 6:00
6:00 AMRAP @ 80%
10 Burpee Toes to Bar, 200m Run, 25m Farmers Carry (24 kg KBs)
Rounds: 2

06/06/2016

7 Pause Power Snatch +1 OHS 55#
Back Sauats 3 x 5 rest 3:00 (still babying my knee so went very light 95#)
12 TGU (again light, babying my knee)
Then
500m Row 1:57.6
Rest 2:00
500m Row 1:57.8
Rest 2:00
20 Thruster 55# 1:20
Rest 1:30
20 Thrusters 1:27
Rest 1:30
10 KBS 55#, 10 Box Jumps 1:05
Rest 1:00
10 KBS, 10 Box jumps 1:05
This was tough but quite enjoyed it!

06/05/2016

EMOM 10:00
Odd - 4 Chest to Bar Pull ups
Even - 10 Burpees

3 Rounds @ 80-90%
Row 400m, 15 Wall balls, 15 HRPU, 15 Sit ups, 35 Double Unders
Rest 4:00 Change order of movements
Times: 6:20, 6:22, 5:54

06/04/2016

Checked out a new gym in the area, Clocktower CrossFit.

Fight Gone Bad
3 Rounds, EMOM
Wall Balls
SDLHP 55#
Box Jumps
Push Press 55#
Row cal

This is usually a rest day, worked at 75%

06/03/2016

Skipped the Rear Elevated Split Squat didn't want to push the knee
DB Bench Press 3 x 3 rest :60 35#
Pendlay Row 3 x 4 100#
5:00 @ 95#
15 Power Snatches (45#), 30 Double Unders (yup still suck at these)
Rounds: 1 + 15 Snatches
Rest 8:00
5:00 @ 95%
15 Power Snatches, 30 Double Unders
Rounds: 1

6/2/2016

17 sets Assault Bike :30 @ 90% :30 @ 50%
6:00
Skill Tall Jerks
3 x 1 BTN Split Jerk + 1 Split Jerk 95#
Row 4K
Off rower every 500m for 2:00 flow work of choice

6/01/2016

Back Squat build to an easy and fast set of 10 95#
6:00 AMRAP  @80%
Row 200m, 25m Bear Crawl, 10 Back Extensions
Rounds - 3
Rest 6:00
6:00 AMRAP
100 Single Unders :), 200m Run,:20 passive hang from bar
Rounds -  3

5/28/2016

TC CrossFit
Partner WOD Split up evenly
"Morrison"
800m Run
50-40-30-20-10
Wall Balls
Box Jumps
KBS
800m Run
Time: 26:26

5/27/2016

Checked out a gym in Traverse City, FML to do some weightlifting. Nice gym, with super nice platforms and equipment.
Worked on Power Snatches, Clean and Jerks and Clean Pulls. Received some decent coaching and help with my starting position.

5/26/2016

DB Bench Press 3 x 5 rest :60 35#
Pendlay Row 3 x 5 rest :60 100#
7:00 AMRAP
250m Row, 5 Pull ups, 7 KB Clean and Jerk 30# (two hands), didn't do wall balls today
Rounds - 2 + 250m
Rest 5:00
7:00 AMRAP
15. Cal assault bike, 8 bar facing Burpees
Rounds - 3

05/25/2016

Power Clean Clusters 4 x 1.1.1 :15/2:00 (kept it light due to knee 95#)
TGU (skipped these today)
Lactic acid endurance training
20 cal Assault bike, 10 Burpees, 20 cal assault bike
Time: 3:48 (did this with one of the younger members and crushed her time. Felt pretty good :-)
Rest 7 to 1
Max effort KBS 35# - 57