7/31/2016

Much needed recovery WOD.
3K Row - off rower every 500m
3:00 gymnastics movement - worked on Butterfly and Handstand Shoulder taps.

Now off to golf 18 holes (prefer to play 9 but others prefer 18).

07/30/2016

I went to a friends box to workout this morning and did the following:

4 rounds
15 Jumping Jacks
15 Push Presses 35#
15 Front Squats
80 Jump Ropes
Time: 8:12

5 rounds
200m Row
10 Dips
10 Hollow Body Rocks
Time: 14:27

07/29/2016

A1. 4 x 10 Strict Press (65, 70, 70, 70)
A2. 4 x 4 Strict Pull up
3 x @100%
10 Burpees, 10 T2B
Time: 4:45
Rest 6:1
3 x @ 100%
10 Burpees, 10 T2B
Time: 4:45 (10 Burpees, 10 T2B, 10 Burpees completed in 2:00 but could not sustain this pace)
Then
4:00 max Assault Bike cals - 47.3
Hard week, feeling a bit beat up, looking forward to a rest day.

07/28/2016

3 x
2 TGU (20#)
5 1 arm OH Squat (20#) really struggled with these
25 Double Unders
12 x 1 Power Cleans @ 45% 1RM (65#) every :10
10 x 2 @50-60% 1 RM 85# every :60
10:00 Skill Work
Double Unders
Dips
5 sets :30 Row 2:30 Rest (10 - 11 cal. Each set)

07/27/2016

3 x 4 Stone over Shoulder (67#) :60 Rest
3 x 10 Close Grip Bench Press 65, 75, 85#
EMOM 10:00
Even - :30 Double Unders
Odd - 10 GHD Sit ups
4:00 Rest
EMOM 10:00
Even - 100m Shuttle Run
Odd - 3 Strict HSPU

PM
30 sets :30 Assault Bike 90% aerobic, :30 50% aerobic

07/26/2016

Rest Day
3k Row - nice and easy 😅

07/25/2016

10 x 1 Power Snatch every :45 70#
3 x 10 Back Squats 95, 105, 110#
3:00 AMRAP
10 Ground to OH (45#)
7 Pull ups
10 Wall Balls
All reps unbroken
Rounds - 2 + 2 Ground to OH
Rest 6:00
3:00 AMRAP
200m Row
20 Burpees
Rounds - 1 +140m
Rest as needed
3 x
50m Farmers Carry (24kg KBs)
10 Hollow Rocks
Time: 2:45

PM
1000m Swim

07/24/2016

A1. 3 x 15 Scap Push ups :60 rest
A2. 3 x 10 Shoulder Taps
B1. 3 x 4 1 arm DB Press (35#)
B2. 15' OH Lunge Steps (65#)
Then
CF Games Masters Final
27 Pull ups
Then
2 rounds
12 Deadlifts 105#
9 Hang Power Cleans (failed after 1, dropped the weight to 100#)
6 Jerks
Time: 11:12 (@ 10:00 had completed the second round of Hang Power Cleans)
So much more to work on.

07/23/2016

Rest Day
Slept in today which was awesome. Then headed for the pool for an easy 1 mile swim. This was a great way to stay cool on this warm day.

07/22/2016

A1. 3 x 8 Close Grip Bench Press 70, 75, 80# :60 Rest
A2. 3 x 8 Pendlay Row 95#
Then
4 sets :15 Assault Bike @ 97% 2:45 Rest
5 sets 3 Power Cleans (95#), 100m Sprint rest is walk back
Time: 11:03

07/21/2016

10x 2 Front Squat every :60 105# (feeling better)
7 x 1 Clean, 1 Push Jerk, 1 Split Jerk 70, 75, 80, 85, 90, 95, 100#
Then
5 x
2 Strict HSPU (struggled a bit with these, had difficulty with hand placement. Practiced after the WOD and it came together. Another movement that needs a bit of work.)
4 Box Jumps
6 Wall Balls
20 Double Unders
1:1 Rest
Times: 1:55, 1:40, 1:53, 1:53, 1:39

07/20/2016

3 x 4 Trap 3 (15#)
3 x 4  Powell Raises
Then
8:00 @ 85%
250m Row, 4 Deadlifts (155#), 4 Wall Walks
Rounds - 2 + 250m Row, 4 Deadlifts, 2 Wall Walks
Rest 4:00
8:00 @ 85%
8 Burpee Box Jump Overs, 8 Ring Dips (1st round went well and then it went downhill), 8 Pull ups
Rounds - 3 + 1 Burpee Box Jumps Overs

07/18/2016

8 Hang Snatches from below the knee (55,60,65, 70,70,75, 75, 80#)
1 - 1 - 1 - 1 Back Squats 125, 135, 145, 155# First time wearing knee sleeves which felt pretty good.

4 x
9 Chest to Bar Pull ups (tried to get 2 to 3 in before dropping, still struggling to string these together.
9 Wall Balls
27 Double Unders
Rest 1:00
Times: 3:05, 2:49, 2:39, 2:58
2:00 max Burpees to 8" target
Goal: 40 (😝) Achieved: 26 was hoping to get at least 30.

07/17/2016

A1. 3 x 15 Scap Push ups :60 rest
A2. 3 x 10 Shoulder Taps
B1. 3 x 5 1 arm DB Press (30#)
B2. 20' OH Lunge Steps w/ 60# bar
Then
5000m Row off every 1000 for 40 Double Unders, 3 Wall Walks
My workout partner asked if my coach was trying to kill me. This was somewhat brutal, especially when you think the wall walks were the easiest part of the workout. Felt good to get it done definitely felt like quiting after two rounds.

07/15/2016

7 x 1 Pause Squat Clean (55, 65, 75, 80, 85, 90 - failed, 90#)
4 x 3 Clean grip Deadlift 135#
14 sets :30 run (90%), :30 walk
14 sets :30 Assault Bike (90%), :30 Assault Bike (50%)
This majorly sucked, especially the run.

07/14/2016

10 x 2 Front Squats every :60 @ 100#
7 x 1 Squat Clean + 1 Push Jerk + 1 Split Jerk 65, 75, 80, 85, 90,95, 100#
Then
4 sets
15 cal Aasault Bike, 6 HSPU, 6 Burpee Box Jumps
1:1 Rest
2:42, 2:29 (HSPU went well), 2:38, 2:43

7/13/2016

3 x 5 Trap 3 (12#)
3 x 5 Powell Raises
3 x 5 Ring Dips (getting better at these)
Then
6:00 @85%
250m Row, 8 KB Front Squats (30# front rack), 8 Push ups, 8 Hollow Body Rocks
Rounds 2 + 100m Row
Rest 4:00
6:00 @ 85%
25m Sled Drag, 35 Double Under (getting better), 25m Bear Crawl
Rounds - 2 + 25m Sled Drag
Rest 4:00
25 Thrusters (45#), 15 Pull ups
Time: 2:39

07/11/2016

I had 2 box members join me this morning. Workouts are a lot more fun with friends.

Hang Snatch 45, 55, 65, 70, 75 (failed most because I didn't drop under the bar. This continues to be the challenge as the weight gets heavier)
2 - 2 - 1- 1 Back Squats (115, 125, 135, 140)
9:00 AMRAP
10 Chest to bar Pull up (still working to string these together)
10 Wall Balls
30 Double Under (getting better)
Goal - 3 rounds Actual - 2 + 10 CTB +10 Wall Balls
Rest 5:00
50 Burpees
Time: 3:18

07/10/2016

3 x 15 Scap Pull ups :60 rest
3 x 10 Shoulder Taps :60 rest
3 x 6 1 arm DB Press (30#)
25' OH Walking Lunges (55#)
Then
7 - 5 - 3
Wall Walks, Snatch (55#)
Time: 6:17
30 cal Row
Time: 1:49

07/09/2106

Rest Day
Went for a swim. I really enjoy swimming.. I keep saying this, I need to figure out how to make this a part of  my workout routine. I even have a membership to an awesome pool, salt water, that I need to start using more frequently.

07/08/2016

7 x 1 Pause Power Clean (65, 75, 85, 90, 90, 95, 95)
4 x 2 Jerk
I was dreading this workout out. It wasn't too bad but was happy when it was done.

12 Sets :30 run/sprint, :30 run @ 50%
12 Set :30 Assault Bike @ 90%, :30 @ 50%

7/7/2016

10 x 2 Fronts Squats every :60 (still feeling out my knee, 3 x 85, 3 x 90, 3 x 95, 1 x 100#)
Clean and Jerks 65, 75, 80, 85, 90, 90, 95#

Then
4 sets
10 Assault Bike cal., 6 Pull ups, 6 Burpees
1:1 Rest
1:33, 1:29, 1:26, 1:21

07/06/2016

3 x 6 Trap 3 (10#)
3 x 6 Powell Raise (10#)
3 x 4 Ring Dips (I have really been working on these and these sets went fairly well)
Then
6:00 @ 85%
200m Row, 10 Goblet Squats (35#), 10 HRPU, 10 Sit ups
Rounds - 2 + 200m + 3 Goblet Squats
Rest 4:00
6:00 @ 85%
25m Sled Drag (45#), 30 Double Unders, 8 Back Ext.
Rounds - 2 + 25m + 30 Double Under (definitely have lifted the DU curse :)
Rest 4:00
30 Thrusters (45#), 250m Row
Time: 2:40

07/04/2016

I went out to Clocktower CrossFit in Chelsea. A great group masters athletes that came out for the 4th to do a Hero WOD:
Loredo
6 Rounds
24 Air Squats
24 Push ups
24 Walking Lunges
400m Run (this is the most I ran in a long time)

7/03/2016

Snatch - no blocks so went from hang 55, 65, 70, 75, 80, 85#
3-2-2-1 Back Squats 105, 115, 125, 135#
Then
8:00 AMRAP
1 CTB pull up, 5 Wall Balls
2 CTB pull ups, 5 Wall Balls ...
Got to 7 and actually finally felt like hit my stride with these.
Rest 5:00
4:00 max Box Jumps
Goal - 65, Actual 73

07/02/2016

A1. 3 x 15 Scap Push ups rest :60
A2. 3 x 10 Shoulder Taps rest :60
B1. 3 x 6 1 arm DB Press (25#)
B2. 25 ft. OH Walking Lunges (35#)
Then
21-15-9
Wall Balls, Power Cleans (85#)
Time: 8:02

7/2/2016

I haven't been tracking my workouts lately. Mostly, just be tired and mixing it up a bit.

Granite Game WODs
WOD 1
15:00
10 Squat Clean And Jerks (55#)
15 Burpees over the bar
8 Squat Clean and Jerks (75#)
15 Burpees over the Bar
6 Squat Clean and Jerk (95#)
15 Burpees over the Bar
4 Squat Clean and Jerks (115#)
15 Burpees over the Bar
2 Squat Clean and Jerks (125#)
Score - 69

WOD 2
17:00 AMRAP
50 Cal Row
50 Wall Balls
50 Shoulder to OH (65#)
50 Box Jumps
Score - 250

WOD 3
12:00 AMRAP
12 Pull Ups
8 Deadlifts (115#)
12 Push Presses (65#)
8 Deadlifts
Score - 182

WOD 4
4-8-12-16-12-8-4
OH Squats (55#), Toes to Bar
Time: 11:34

WOD 5
14:00 AMRAP
70 Double Unders
7 Chest to Bar
7 Snatches (55#)
Score - 239