08/31/2016

The morning wasn't going so well until the last part of the workout.
3 x 6 Thrusters :40 Rest (65, 70, 75#)
3 x 4 Close grip Bench Press (85, 90, 95#)
EMOM 12:00
Even - Double Unders :40
Odd - 8 Ring Push ups

Rest 4:00
EMOM 12:00
1 - 6 HSPU
2 - Rope Climb
3 - 6 Chest to Bar Pull ups (finally, finally stringing these together 👊)

08/29/2016

Very tired today but got it done.
10 x 1 Power Snatch 72# every :30 (these were the best part of the day)
3 x 2 Back Squats 115, 135, 145# (I think my head is preventing g me from going heavier)
Every 3:00 for 4 sets
3 Clean and Jerks 85#
8 KBS 35#
8 Lateral Burpees over the bar
3 Clean and Jerks
First two rounds did 85# on the Clean and Jerks but was really struggling, last two rounds dropped the weight to 75#.
Times: 1:28, 1:40, 1:30, 1:35
Then
400m Sled drag with 70# (I should have kept this to 45#, but got it done nevertheless. It was a real challenge.)

08/28/2016

4000m Row (easy, although I really didn't find this to be easy)
Every 500m off rower 15 Wall Balls

30:00 Assault Bike Z1 pace - was tough today, legs were tired from the week.
300 calories

08/26/2016

1A. 4 x 3 Strict Press :60 rest (75, 80, 85, 90#)

1B. 4 x 8 Strict Pull ups (on the last set failed on 7th rep)
Then
3 sets
10 Burpees, 10 TTB, run to opposite wall and back
Time: 5:04
Rest 4:1
3 sets
10 Burpees, 10 TTB, run to opposite wall and back
Time: 4:56
2:00 max calories on Assault Bike
31.3

08/25/2016

3 x not for time
2 Burpee Pull ups
5 1 arm DB Thrusters (25#)
30 Double Unders
12 x 1 Power Cleans (85#) every :10
12 x 2 Front Squats (85#) every :60
10:00 Skills

And MU Drills
5 sets :50 Row, 3:20 Rest
18/18/19/18/18 calories

08/24/2016

3 x 5 Thrusters every :40 (55, 65, 75# screwed up on the weights, thought I had started with 65#)
3 x 5 Close grip Bench Press rest 2:00 (75, 85, 90)
Then
EMOM 10:00
Even - Double Unders :40
Odd - 12 GHD Sit ups
Rest 4:00
EMOM 10:00
Even - 100m Shuttle run (25/25/25/25) with 20#
Odd - 2-3 Strict HSPU

10:00 mobility

08/23/2016

30:00 Assault Bike Z1 pace
16,270m/270 calories

08/22/2016

10 x 1 @ 70% 1RM (70#) every :30 these are definitely improving and I feel I am finally getting the hang of the Snatch 😊
3 x 3 Back Squats (115, 135, 140 urg! I was ok until I got to 140# and then fell apart.
Every 3:00 for 4 sets
5 Power Cleans (85#)
10 KBS (16kg)
10 Burpees over the bar - lateral
When I saw that this should take about 1:00, I was skeptical.
Times: 1:13, 1:07, 1:07, 1:09
Rest as needed.
3 sets
50m Farmers Carry (32kg KBs)
10 Hollow Body rocks
Time: 3:00

08/20/2016

AMRAP 15:00 @ 80%
25m Sled Pull (70# + a small child 😅)
8 Bar Dips
6 DB Burpees Box Overs (20#)
25m Bear Crawl
Rounds - 4 + 25m sled drag + 25m Bear Crawl + 8 dips

08/19/2016

I coached at 8:00 and then coach again at 10:00 so figured I might as well do something in between.
30:00 on the Assault Bike
30 sets
:30 @ 90%
:30 @ 50%
317 calories/16,900m

08/19/2016

1A. 4 x 6 Strict Press (65, 75, 80, 82.5#) :60 rest
1B. 4 x 7 Strict Pull ups
15-10-5
Box Jumps
Burpees
TTB
Time: 6:02
Rest 5:1 (rested 24:00 as was pressed for time)
15-10-5
Box Jumps
Burpees
TTB (need to continue to work on being more proficient)
Time: 6:22
2 sets
6 Push Press (75#)
:30 Assault Bike

08/18/2016

3 x not for time
2 TGU (25#)
5 1 arm Windmills
30 Double Unders

15 x 1 Power Clean every :10 (85%)
10 x 2 Front Squats every :60 (105#)
10:00 Skill Work

5 sets
Row :45
Rest 3:15
Calories 16/17/17/17/16

08/17/2016

3 x 4 Thrusters 65, 75, 85# rest :40
3 x 6 Close Grip Bench Press (85#)
EMOM 10:00
Even - 25 Double Unders (the curse has returned) or :40
Odd - 10 GHD Sit ups
Rest 4:00
EMOM 10:00
Even - 100m Shuttle run with 20# Dball 25/25/25/25
Odd - 2 Strict HSPU (not to a deficit but to one AB mat

08/16/2016

30:00 Assault Bike
276 calories/16,430m
I love the AB! These 30 minutes ride started horrible, the thought of riding the AB for 30 minutes was incomprehensible. But after a couple of weeks I actually look forward to these rides, plus I am getting faster and the 30 minutes are getting easier.

08/15/2016

10 x 1 Power Snatch 77# every :45
3 x 4 Back Squats (115, 125, 130)
3:00 AMRAP
5 Power Snatches (55#)
5 Chest to Bar Puul ups
5 Wall Balls (20#)
Rounds - 2 + 5 Power Snatches
Rest 5:00
3:30 cap
500m Row
15 Burpees
Time: 3:01
Rest as needed
2 sets
75m Farmers Carry (32kg), :30 Hollow body hold

08/14/2016

3K Row
Off rower every 500m
Push ups
Handstand Shoulder Taps
Chest to Bar Pull ups (working on stringing these together, still dropping straight down after hitting one)

08/13/2016

Rest Day (sort of)
30:00 Assault Bike
:30 @ 97% aerobic, :30 @ 50%
307 calories
This is actually getting easier and more enjoyable.

08/12/2016

A1. 4 x 5 Strict Press (65, 72.5, 75, 75#) :60 rest
A2. 4 x 5 Strict Pull ups
3 x
6 Hang Power Cleans 75#
6 Burpees
6 Toes to Bar
Time: 3:23
5:1 Rest
3 x
6 Hang Power Cleans
6 Burpees
6 TTB
Time: 3:23
3:00 max cal. Assault Bike
41.0 calories

8/11/2016

3 x not for time
2 TGU (30#)
5 1 arm Windmills (25#)
25 Double Unders
14 x 1 Power Cleans (75#) every :10
10 x 2 Front Squats (100#) every 1:30
10:00 Skills
Double Unders
Butterfly Pull ups
5 sets :40 (cals) Row 2:20 rest
15/14/15/15/15

08/10/2016

3 x 6 Stone over shoulder (67# need to go a heavier but next stone is 150#)
3 x 6 Close grip bench press 2:00 rest (85#)
EMOM 10:00
Odd - Double Unders :40 (the curse has returned and it is infectious)
Even - 10 GHD Sit ups
Rest 4:00
EMOM 10:00
Odd - 100m Shuttle Run w/20# Dball (25/25/25/25)
Even - 5 Strict HSPUs

09/09/2016

Rest Day

3K Row

6x 1:00 Plank Hold

08/08/2016

10 x 1 Power Snatch every :45 75#
3 x 6 Back Squat 105, 115, 120#
AMRAP 3:00
8 Ground to OH 45#
8 Pull ups
8 Wall Balls to 10'
All reps unbroken
Rounds - 2 +4 Ground to OH
Rest 5:30
AMRAP 3:00
200m Row
10 Burpees over erg
Rounds - 1 + 200m + 1
3 x
25m Farmers Carry (32kg)
:20 Hollow body hold
Time: 2:20

PM
1000m Swim - taking less time, looks like I will need to increase the distance.

08/07/2016

1200m run to warm up
Then
14:00 AMRAP @ 80%
25m Sled Pull 105#
8 Ring Dips (getting better and faster)
12 Box Jumps
25m Bear Crawl
Rounds - 5 + 25m Sled Pull

08/06/2016

30:00 Assault Bike
:30 @ 90% (more like 80%) :30 @ 50%
290 cal.

Double under workshop at CrossFit 734. Got a few tips that hopefully will be helpful in my quest to master the double under.

08/06/2016

30:00 Assault Bike
:30 @ 90% (more like 80%) :30 @ 50%
290 cal.

Double under workshop at CrossFit 734. Got a few tips that hopefully will be helpful in my quest to master the double under.

08/05/2016

3 x 6 Strict Press :60 rest 65, 70, 75, 75#
3 x 5 Strict Pull up rest 2:00
3 sets
1 rope climb, 8 Burpees, 10 TTB
Time: 6:40 (TTB were slow)
Rest 20:00
3 sets
1 Rope Climb, 8 Burpees, 10 TTB (Did better on the rope climbs, but lost it on the last set of TTB. Hands were killing me)
Time: 7:04
4:00 max Assault Bike (50..1, thought for sure this would be less than last week, but ended up doing better)

1000m Swim - 25:00

08/05/2016

3 x 6 Strict Press :60 rest 65, 70, 75, 75#
3 x 5 Strict Pull up rest 2:00
3 sets
1 rope climb, 8 Burpees, 10 TTB
Time: 6:40 (TTB were slow)
Rest 20:00
3 sets
1 Rope Climb, 8 Burpees, 10 TTB (Did better on the rope climbs, but lost it on the last set of TTB. Hands were killing me)
Time: 7:04
4:00 max Assault Bike (50..1, thought for sure this would be less than last week, but ended up doing better)

1000m Swim - 25:00

08/04/2016

3 x
2 TGU (20#)
5 1 arm OH Squat
30 Double Unders (struggling again)
13 x 1 Power Cleans (65#) every :10
10 x 2 Front Squat (95#) every :60
10:00 Skill Work
Snatch, Dips
5 sets
:35 Row, 2:25 Rest (13 cal)

8/3/2016

3 x 5 Stone over Shoulder :60 Rest
EMOM 10:00
Even - :30 Double Unders
Odd - 10 GHD Sit ups
Rest 4:00
EMOM 10:00
Even - 100m Shuttle Run (25/25/25/25)
Odd - 4 Strict HSPU (finally got the hang of these and was so much easier today)

PM
30:00 Swim - 1000m

8/2/2016

30:00 on the Assault Bike - nice and easy. Put the bike outside, turned on a podcast and got it done.

08/01/2016

10 x 1 Power Snatch every :45 (72#)
3 x 8 Back Squats 100, 110, 115#
Then
3:00 AMRAP
10 Ground to Overhead (47#)
8 Pull ups
10 Wall Balls
Rounds - 2
Rest 6:00
3:00 AMRAP
200m Row
15 Burpeess to 45# plate
Rounds - 1 + 200m
3 Rounds
50m Farmers Carry (28kg)
10 Hollow Body Rocks
Time: 2:38

PM
1000m Swim - 30 minutes nice and easy.