07/23/2017

Week of July 23

Day 1

1-1/4 BS 5-5-5 rest 2:30

(90, 95,100#)

EMOM 6:00

Evens: 9 pullups

Odds: 8 HSPU 2" riser

Then: 

For time: 

100 DU's then: 

  3 rounds

  16 wallball

  12  DB cleans (open weight) 

  8 Alt walking lunges, same weight. 

 Time: 11:23

Day 2

A. Single leg romanian deadlift, 3x3-4/side @20x1, 2:00 rest

B. Shoulder press, 2-2-2, begin a set every 2:00

4 sets, begin a set every 4:00 -- use any leftover time as rest: 

250m row 

10 DU

10 Burpees

10 DU

(this is meant as a DU under fatigue test. If it turns out that you are getting 2:00 rest, increase the Dus to 15 or 20. 

Day 3

A. 1 Clean pull + 1 power clean. 7 sets begin a set every :90

B. DB OHS - 2 hands; start extremely light. This will challenge mobility.  Get very warm and mobile before working this. 

C. Pendlay row 3 x 8, rest 2:00

then: 

at 90%

5 rounds: 

8 hang to overhead (hang clean and jerk, or hang snatch – moderate: 45/55) 

8 russian KBS heavy

8 HRPU

1 rope climb

Day 4

A. Snatch 15 minutes to build to a tough single. Speed under the bar over load. 

B. Snatch grip deadlift 3 x 4 at 85% 1RM, rest 2:00 between sets

Emom 8: 4 burpee box jump overs. 

then: 

outdoors as able: 

18:00 grind pace: 

25m farmer carry heavy, 25m overhead carry, axel bar moderate weight; 5 tire flips, 100m shuttle run (25/25/25/25)

Day 5 

Row 5 mins at Z1 pace

30 sets of 

:30 row at 90% aerobic 

:30 50% recovery row

5 mins z1  cool down

Approx. 5,750m

then: 

8 rope climbs, rest as needed

07/22/2017

A. Snatch gauntlet - start at #45, add 5lb total per rep until fail. Every
minute on the minute (failed at 90#)
B. Snatch grip deadlift 3 x 5 at 80% 1RM, rest 2:00 between sets (100#)
Emom 5: 3 pullups, 5 pushups, 8 squats (work fast and efficiently

then: 
outdoors as able: 
16:00 grind pace: 

100m prowler push light but fast, (50 down, 50 back)  (70#)
4 tire flips, 
100m sled drag, 
10 burpees.  
Rounds - 3 + 75m Prowler Push

07/20/2017

Did a little weightlifting today.
7 x 1 Squat Clean + 3 Front Squats (65, 70, 75, 80, 85, 90, 95#)

4 x 3 Clean Pulls (135#)
4 x 10 Back Extensions
4 x 10 Barbell Curls
4 x
:05 Hollow Body, 5 Tucks, 5 V-ups, 6 Jacknives, :05 Hollow Body

07/19/2017

A. 1 squat clean + 1 split  perk. 7 sets, rest as needed (75, 85, 90, 95, 100, 100, 105#)

B. 1 arm DB OHS 3 x 3-4 per side, rest 1:00 between sets

plus

for time: 

21-15-9

OHS  #45-55.  Find a weight you can do UB (45#)

Row Cals

Box Jumps
Time: 10:59

Finish work: 

2 round not for time: 10 Db shrugs (50#)

10 GHD situps

0718/2017

A. Single leg romanian deadlift, 3x5-6/side @20x1, 2:00 rest (60#)

B. Shoulder press, 3-3-3, begin a set every 2:00 (85, 85, 90#)

+

For 16:00 – this is meant to be once thru- as soon as you finish the KBS, rest until the next 4:00starts

0:00-4:00: 300m row + 30 kettlebell swings (16kg)

4:00-8:00: 300m row + 25 sit ups

8:00-12:00: 300m row + 22 TOUGH 1-arm alternating dumbbell snatches (30#)

12:00-16:00: 300m row + 20 hand-release push ups

Run 400m

07/17/17

1- 1/4 Back squat: 6-6-6  weight rest 2:30 start and end slightly heavier than last week (85, 85, 90#)

Emom 8: 

  Evens: 7  pullups any way - (worked on butterfly)

  Odds: 6-7 HSPU any way. Strict, kipping, deficit. Challenge yourself. (Kipling)

Then: 

For time:  

30 double unders

30 wallball

20 double unders

20 wallball

10 double unders

10 wallball

Time: 7:13

07/15/2017

Snatch Hip drills 3-4 minutes lightest bar.

Squat snatch: 12 1 at 60%-70% of 1rm, begin a rep every :60. knuckles to
floor, core tight (60#)

OHS from floor - build to a tough set of 5 in 3 sets (60, 65, 70#)

Clean Pull  - EMOM 6:00  at 108% 1RM rest as needed. 

For time: 
30 power snatches at #45 (1:23 unbroken) 500m row (1:59.9)

07/14/2017

Run 5:00 at Z1 pace 

then:
24 sets:  run :30 at 90% aerobic, :30 recovery pace

I had someone working out with me today so this was much more pleasant. 

then:
2 rounds at a very relaxed pace (this may take a full 30 minutes so no need
to go hard) 
1300m row
15 wall walks (this was probably the hardest part of this workout)
100m farmer carry #24 kg (53# each hand)
45 double unders. 

07/13/2017

Power clean: build to a tough single w/ a :02 pause in the cause before
standing up. Max 7 reps.  (85, 90, 90, 95, 100, 105, 105#)

Split jerk from boxes 3 x 1.1.1 rest :10/2:00 (85, 95, 105# no Jerk blocks)

10:00 gymnastics work: focus on weaknesses in both pushing and pulling;
short sections of 2-3 minutes (TTB) (WB) focus on identifying
inefficiencies. (HSPU - worked on Kipping and speed, TTB)

Then
for 16 minutes, begin a set every 4 minutes. 
10 burpee box jump overs, 10 1-arm DB thrusters #30) (5 L, 5 R), 10 TTB, 10
ring dips, 20 DU's 
I did not do the Ring Dips, only had :30 rest between rounds. This was tough but happy because was able to string double Unders together for the first time in a long time. 

07/12/2017

Warm up: tall snatch to snatch balance, empty bar or moderate weight,
1-1-1-1-1 rest as needed. 

2-position snatch: floor then just above knee; 6 sets rest as needed
betgween.  Focus on speed under bar over load. (55,60,60,65,65,70, 70#)

Press: 2-2-1-1-1 :02 pause at the top rest 2:00 (75, 75, 80, 85, 90#)

Single leg clean grip RDL, 3 x 8/leg, rest :60 between right and left, then
2:00 between sets. 55# - these were tough but liked them once I got the hang of them. 

3 x 10 back extensions, rest as needed.

then: (if time) 
2 sets: 
60 DU's
rest :30 
15 WB
rest :30 
15 russian KBS #53
1:00 rest
4:54/4:24 (urg! Double Unders 😝)

07/10/2017

1- 1/4 Back squat: 8-8-8  weight rest 2:30 start fairly light (65, 75, 80#)

Emom 8: 

  Evens: 7 UB pullups

  Odds: 5 UB HSPU

Then: 

10 rounds:

15 double unders

15 air squats

Time: 12:14

07/09/2017

Today was a rest day so did this at about 75%

Dallas 5
5:00
Burpees (63)
1:00 rest
5:00
7 Deadlifts (125#)
7 Box Jumps
Rounds - 5 (70 reps)
1:00 Rest
5:00
TGU (25#) (12)
1:00 Rest
5:00
7 Snatches (55#)
7 Push ups
Rounds - 4 (56 reps)
1:00 Rest
5:00
Row (69 cals)

07/08/2017

run 5 mins at Z1 pace

30 sets of 

:30 run at 90% aerobic pace (just short of lactic - about 5k pace)

:30 50% recovery run

5 mins z1  cool down

I did not enjoy this workout. I still do not like running that much. 

then: 

not for time: 10 atlas stone over shoulder

07/07/2017

A. 1-1/4 FS: 5-5-5 rest 2:30 (75#)
B. Dead-hang to inverted  3 x 4
C. Seated alternating KB press (sit on floor, feet in front.  VERY light: 3
x 8 (4 per arm) (25#)

Then: Amrap 7:00 
3 FS #65, 3 Bar facing burpees, 6 FS, 6 BFB, 9,9, 12,12, etc.
Rounds - 12 + 6 Front Squats

07/06/2017

I did a light workout this morning and some accessory work. 

AMRAP 8:00

Bike 10 cal

20 KBS (16kg)

:30 Plank Hold

Rest 2:00

AMRAP 8:00 

Row 10 cal

20 Ball Slams (20#)

:30 Hollow Body Hold

4 x 10 Bulgarian Split Squat

4 x 10 Bottom up KB Press

2 x :05 Hollow Body Hold

5 Tuck Crunches

5 V-ups

6 Firecrackers

:05 Hollow Body Hold 

07/05/2017

A. 1 Power clean + 1 split  perk. 7 sets, begin a set every :90. (75, 85, 90, 95, 95, 100, 105#)

B. 1 arm DB OHS 3 x 5 per side, rest 1:00 between sets (definitely some flexibility issues, but went better today)

plus

Amrap 4:00

Run 400m, 15 box jumps overs, in the remaining time, max KBS #35 (17 reps)

rest 4:00

Amrap 4:00; Run 400m, 10 box jump overs, max heavy wallballs - #20 to 9' (12 reps)

rest 4:00

4:00 amrap: Ruw 400m, 8 burpee box jumps, rope climbs (subbed towel Pull ups for rope climbs - 4 reps)

Still feel like I am only working at about 80%. 

07/04/2017

3 rounds not for time:

10 shoulder taps

10 scap push ups

10/side light banded external rotations

+

A1. Clean-grip deadlift, 3-3-3-3 @31x1, :60 rest (125, 145, 165, 185#)

A2. 40m offset carry (1-arm overhead, 1-arm with KB in front rack), :60 rest (16kg)

B. Strict pull up clusters, 4x2.2.2, focus on using ONLY LATS to pull, rest as needed 

+

4 rounds for time:

10 power cleans, 85

12 bar-facing burpees

8 pull ups

Time: 12:57 (working at about 80%, so don't trigger a coughing fit 🤧)

07/03/2017

3 x 6 1 1/4 Back Squats (light 85#, knee were very crunchy today)
EMOM 8:00
Odd - 6 Pull ups (unbroken)
Even - 4 HSPU (unbroken)
Then
3 rounds
40 Double Unders
10 DB Squat Cleans (25#)
10 DB Walking Lunges
10 STO
Time: 14:14 (had difficulty breathing as I was recovering from a chest cold.)

07/02/2017

5:00 Z1 Run
20 sets :30 Run @ 90% aerobic/:30 recovery pace
Then
On 6:00 clock
1000m Row
Remaining time Shoulder to OH (75#)
Reps = 16 (Row was slow and STO was just sucky)
4:00 Rest
6:00
1000m Row
25m Bear Crawl/8 KBS (44#)
Reps - 1 round

07/01/2017

Played golf today. Only wanted to play 9 holes but ended up playing 18. First 9 were a warm up, second 9 played much better. It's a love/hate relationship with golf ⛳️, love the challenge/hate that I suck at it 90% of the time.

06/30/2017

Finally feeling a bit better.
5:00 Snatch Hip Drill
6 x 2 2-position Snatch + Snatch Balance + OHS (55,60,65,70,72.5,75#)
EMOM 6:00
Clean Pull @ 105 1RM (135#)
3 x @ 85%
200m Run
15 Front Squats (75#) painful as hamstring was extremely tight.
Time: 10:19
3 x 8 Strict Toes to Rings

06/27/2107

7 x 1 Power Clean + 1 Push Jerk begin set every minute (65, 70, 75, 85, 90, 95#, 100#)
3 x 4 1 arm DB OHS (went super light as I am really struggling with these. Definitely some flexibility issues.)
Then
4:00 AMRAP
500m Row, 12 Burpees Box Jumps, max. reps Power Cleans (75#)
Reps = 6
Rest 4:00
4:00 AMRAP
400m Row, 10 Burpee Box Jumps, max reps Power Cleans (85#)
Reps - 10
Rest 4:00
4:00 AMRAP
500m Row, 8 Burpee Box Jumps, max reps Power Cleans (95#)
Reps - 6

06/26/2017

4 x 2 Back Squats (125#) rest 2:30
EMOM 6:00
4 Touch and Go Squat Snatch (55#)
3 x 40m OH 2 handed DB Carry (35#)
Then
500m Row
5 Deadhang to Inverted (super slow)
500m Row
20 CTB Pull ups (even slower)
Time: 11:59

06/25/2017

After 12 days off due to traveling, this was not exactly fun.
Snatch (Power) 55, 60, 65, 70, 75, 80#
Squat Clean - did one and it felt awful so left it alone
10:00 Handstand Walk Practice - worked on some progression that I wanted to use in the gymnastics class I am teaching.
Then
21 Hang Power Cleans (65#)
10 Burpees
15 Hang Power Cleans (75#)
10 Burpees
9 Hang Power Cleans (85#)
10 Burpees
Time: 5:36 (transitions were slow)

06/12/2017

3 - 2 - 2 Back Squats rest 2:30 (130#)
EMOM 6:00
3 Touch and go Squat Snatches (55#)
2 x 2 DB OH Hold :45/1:00 (25#)
3 x change up order every round
35 Double Unders
10 Wall Balls
10 Burpees over the bar
10 CTB Pull ups (working on stringing these together)
1 = 3:57 (Double Unders)
2 - 4:02 (Wall Balls)
3 - 4:10 (Burpees)

06/11/2017

Opened the gym this morning and decided to do WOD 1 from the Grnaite Games qualifier.
I was feeling a little tired after yesterday but got it done.
AMRAP 12:00
10 Hang Squat Cleans (65#)
10 Reverse Lunges in place w/bar in front rack
20 CTB Pull ups (still struggling with these)
Score - 86 reps (not bad for a rest day 😏)

06/10/2017

7 reps max - Clean and Jerk (65, 75, 85, 90, 95, 100, 105#)
EMOM 5:00
4 HSPU - not to a deficit but working towards it.
4 x Every 4:00
8 UB Power Cleans (85#)
8 Bar Facing Burpees
40 Double Unders - as usual was anxious when I saw Double Unders but was able to string 10 together today (woohoo) and finished every round in around 3:00.
Rest 2:00

I went back to the gym later in the afternoon to lift with a friend. I stayed pretty light and worked on technique.
Power Snatch
3 @ 60#, 65, 70
2 x 3 @ 75#
Power Clean + Squat Clean
2 @ 75, 80, 85, 90, 95#
2 x 2 @ 100#
Front Squats
3 @ 85#
2 x 3 @ 95#
3 x 2 @ 100#
Snatch High Pull
2 x 3 @ 65#
2 x 2 @ 70#
4 x 10 Barbell Curls (35, 40, 40, 45#)
4 x 10 Hip Bridges (40#)

06/09/2017

4 x 2 Split Jerk rest 2:00. Moderate weight, focus on speed under the bar (85, 95#)
3 x :30 Ring Dips rest :90 - worked on holding on the top for :30.
8:00 @ 85%
10 reps pushing - HSPU
10 reps pulling -Pull ups
10 reps jumping - Box Jump Overs
Tired today HSPU challenged me.

06/08/2017

Recovery/Rest Day
AMRAP 15:00
500m Run
40 Air Squats
30 Sit ups
20 Push ups
10'Ring Rows
Rounds - 2 + 300m run

06/07/2017

2 x
12 Banded External Rotation
12 Banded Pull aparts
12 Trap 3
3 x
5 1 arm KB Push Press (16 kg)
3 Deadhang to Inverted
4 x 1.1.1 Clean Pulls (135#)
40 cal on Assault Bike
Must keep the watts at 300 if drop below off the bike and complete 5 Stone over the shoulder.
I got to 21 calls before coming off the bike. And finished the remaining 19.

06/06/2017

5 1 Clean Pull + 1 Power Clean every 2:00 (85, 90, 95, 100, 105#)
3 x 6 1 arm DB OH Squat (15# I don't like these)
EMOM 10:00
Even - 5 Power Snatches (55#)
Odd - :30 Lunges with 2 30# KB in Front rack
Rest 4:00
EMOM 10:00
Even - 5 Burpee Box Jump Overs
Odd - 8 cal Assault Bike
3 x 6 Seated DB Press (20#)
3 x 10 AB Wheel Rollouts

06/05/2017

4-3-3 Back Squats (125#)
15:00 Hang Power Snatch Triples

Build up to 70#
2 x DB OH Hold :40/1:00
3 x
300m Row
12 Wall Balls
12 Box Jumps
Pull ups
Rest 3:30
Times: 3:27/3:26/3:26
2 x 6 Ring Push ups pause :02 at top

06/03/2017

I was in Traverse City so went to TC CrossFit and did this:
Partner WOD
4 rounds
DB Clean and Jerks (30#)
Renegade Row w/push up
Box Step ups
Wall Ball Sit ups
100m Run

06/02/2017

3 x 6 DB Squat Clean and Jerk (25#)
EMOM 5:00
6 Thrusters (65#)
3 x
8 Burpees Box Jump Overs
8 CTB Pull ups
24 Double Unders
Time: 11:14
Rest 5:00
3 x
12 UB Wall Balls
8 TTB
I was not able to do this as did not have access to the gym after 9:00 am.

06/01/2017

3 x 5 Back Squats (120#) rest 2:30
4 x 4 Touch and Go Squat Snatch every :90 (45, 50, 55, 60#)
2 - DB OH Hold (25#) :40/1:00
6 sets
1 rope climb
5 Wall Balls (14# to 10')
5 Pull ups
5 Burpee Box Jump Overs
15 Double Unders
5 Toes through Ring (struggled with these, not sure why)
Rest 2:15
Times: 2:35, 2:42, 2:20, 2:22, 2:29, 2:30

05/29/2017

I wasn't planning on doing MURPH on Memorial Day, but woke to a beautiful day and feeling pretty good. Definitely, not my best time but all reps were to standards, and I was slow on the runs.
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile run
Time: 55:23

Tuesday
5 sets of 1 Deadlift + 1 Clean Pull + Power Clean every 2:00 (85, 95, 100, 100, 105#)
3 x 6 1 arm DB OH Squat (15#)
EMOM 10:00
Even - :30 GTO (55#)
Odd - :30 Walking Lunges with KB in Front Rack (25#)
Rest 4:00
EMOM 10:00
Even - :30 Box Jump Overs (11)
Odd - 8 cal Row

3 x 6 Seated KB Press (25#)
3 x 10 AB Wheel Rollouts

Wednesday
3 x
12 Banded External Rotations
12 Banded Pull aparts
12 Trap 3 (10#)

3 x
5 1 arm KB Press (35#)
3 Deadhang to Inverted (finally able to do these from a deadhang)

3 x 1.1.1 Clean Pull Cluster (125#, 130, 135#)

Assault Bike Ladder
:10 sprint/:50 rest
:20 sprint/:40 rest
:30 sprint/:30 rest
:40 sprint/:20 rest
:50 sprint/:10 rest
:40 Sprint/:20 rest
:30 sprint/:30 rest
:20 sprint/:40 rest
:10 sprint/:50 rest
Actually enjoyed this ladder, tough when you get to the :30 and up.

05/28/2017

12m DB OH Carry (35, 45, 50#, we don't have any 55# so next weight is 60# and I am not sure I am ready for that)
3 x 12m Reverse Walking Lunges with Axel in Front rack + 15#
16:00 @ 80%
25m Stone Carry (75#)
25m Prowler Push (90#)
25m Bear Crawl
20m Row
Beautiful morning so was able to do this WOD outside
Rounds - 4 + 25m Stone Carry

5/27/2017

3 x
12 Banded External Rotation
12 Band Pull aparts
12 Trap 3 (10#)
3 x
5/side Windmills
2 Strict Supinated CTB Pull ups
For Time
120 Double Unders (these took almost 6:00, the struggle is real)
60 cal Row (just under 4:00)
40 KBS (32kg)
20 Burpees
Time: 14:30
2 x
10 Weighted Hip Extensions (10#)
:30 accumulated L-Sit

1200m Run

Then a bit of lifting:
Power Snatch
3 @ 60#, 3 @ 65#, 2 x 3 @ 70#, 3 x 2 @ 75#
Squat Clean
3 @ 85#, 3 @ 90#, 2 @ 95#, 3 x 2 @ 100#, 2 @ 105#
Back Squats
3 @ 110#, 3 @ 120#, 3 @ 125#, 2 @ 135, 2 x 2 @ 140# (got a little scared by the 10# increase but than did 2 @ 145#)
3 x 3 Clean Pulls @ 135#
4 x 10 Box Jumps not for time

05/25/2017

Did this today, enjoying working on my lifting a couple times a week:
Snatch above the Knee
2 x 3 @ 60#
4 x 3 @ 65#
Squat Snatch
3 x 3 @ 60#
3 x 3 @65#
2 x 3 @ 70#
2 @ 75#
2 @ 80# this felt great!

Back Squats

4 @ 115#

3 @ 120#

3 @ 125

2 @ 135

1 @ 140

1 @ 145

1 @ 150

4 x 10 Snow Angels

4 x 10 Weighted Bridges

05/24/2017

6 x 1 Clean Pull + 1 Power Clean begin set every :90 (95, 100, 100, 105, 105, 110#)
40m 1 arm DB OH Carry (40, 45#)
EMOM 20:00
1 - Ground to OH (85#)
2 - 10 Walking Lunges with two KB in Front Rack position
3 - 10 Box jumps Overs
4 - :30 Assault Bike (6-7 calls)

3 x 6 Bell Up KB Press (15#)
3 x 10 AB wheel roll out

05/23/2017

4 x 6 Back Squats (115#) rest 2:30
4 x 3 Snatch (55, 55, 60, 60#)
2 Handed DB OH Hold :35/1:00 (25#)
5 sets for even times across (change order for each set)
6 Wall Ball (20#)
6 Burpees to 6" target
6 Pull ups
6 Box Jump Overs
Shuttle Spirits 10/10/10/10m
Time: 2:46/2.01/3:10/2:09/2:11
3 x 8 Ring Push ups

5/22/2017

Main Site WOD
3 x
250m Row
12 Squat Snatches
21 Push ups
Time: 14:21

05/21/2017

"Jack" light
AMRAP 20:00
10 Push Presses (55#)
10 KBS (35#)
10 Box Jumps
Rounds = 12

05/20/2017

3 x 7 Bear Complex - do not take hands off the bar during the set (55, 60, 65#)
3 x :30 Nose to Wall hold
Then
AMRAP 7:00
3-6-9-12...
Thrusters, Pull ups
Got through 15 Thrusters and 5 Pull ups

10:00 run

05/18/2017

Did this lifting program with another member this morning:
Squat Snatch @ thigh
2 x 3 @ 60#
4 x 3 @ 65#
Squat Snatch
3 @ 60#
2 x 3 @ 65#
2 x 2 @ 70#
2 x 2 @ 75#
Back Squat
5 x 3 @ 125#
Snatch Pull
3 x 3 @ 135#

G

Then did this in the afternoon:
20m 1 arm DB OH Carry (30, 40, 45, 50#)
3 x 10m Front Rack w/axel Reverse Walking Lunges

EMOM 15:00
1 - 7 KBS 44#, 3 Burpees
2 - 5 Deadlifts (135#), 8 Air Squats
3 - 7 Bar facing Burpees

Row 1000m (4:07)

2 x
10 Hip Extensions
:30 accumulated L-Sit paralettesa

05/17/2017

3 x 1 Squat Snatch + 6 OHS (47, 52, 57#)
3 x 5 Lean Away Pull ups
For time
21 Power Cleans (65#) went unbroken
20 cal Row
15 Power Cleans (80#)
20 cal Row
9 Power Cleans (95#)
20 cal Row
Time: 8:39

05/16/2017

Power Clean - build quickly - 5 rep max (85, 95, 105, 115, 120# it wasn't pretty but haven't hit this in a while)
1 arm DB Carry 30m (35, 40, 45#)
EMOM 20:00
1 - 3 Power Cleans touch and go (90#)
2 - 6 Towel Pull ups (sub for rope climbs)
3 - 10 Deadlifts (90#)
4 - 5 Burpee TTB (these were challenging but once I found a rhythm went better)

3 x 5 Bell up KB Press (15#)
3 x 8 Ring Push ups (love these, prefer them over Push ups on the floor)

05/15/2017

4 x 7 Back Squats rest 2:30 95#
4 x 2 Squat Snatch touch and go 47, 52, 57, 62#
3 x :30 OH DB Hold 25# 1:00 rest
4 sets change order for each set
8 Wall Balls (20#)
10 AB cal
12 Pull ups
30 Double Unders
Times: 3:48, 3:32 (started w/AB), 4:00 (started w/Pull ups), 3:45 (started w/DU)
3 x 8 Ring Push ups rest as needed.

05/11/2017

1 arm DB OH Carry 20 m (35, 40, 45, 50#)
3 x 15m Front Rack Lunge Steps w/Axel + 10#
EMOM 12:00
1- 10 KBS 44#
2 - 10 Deadlifts (135#)
3 - 7 Bar facing Burpees
1000m Row

05/10/2017

3 x 1 Squat Snatch + 8 OHS every 2:00 start light (45, 50, 55#) - enjoyed these!
3 x 5 Lean away Pull ups (not sure how well I did with these but gave it my best shot)
AMRAP 4:00
6 Squat Snatches (65#) - took me a moment to get my footing
6 Box Jump Overs
6 TTB
Rounds - 2
4:00 Rest
AMRAP 4:00
10 STO (55#)
5 Strict Pull ups
Rounds - 3

05/09/2017

Power Clean build quickly to a max single (115#)
1 arm DB Overhead 20m carry (45#)
For 20:00
1 - 3 Power Cleans (85#)
2 - 4 Towel Pull ups
3 - 10 Touch and go Deadlifts (85#)
4 - 4 CTB (strung 2 together)

05/08/2017

4 x 8 Back Squats (125# 75% rather than 85% I think I was a bit scared to go that heavy)
4 x 2 Squat Snatch touch and go begin a set every 2:00 (45, 50, 55, 60#)
3 x DB OH hold :30/rest 1:00 20#
3 x
10 Wall Balls
20 cal Assault Bike
30 cal Row
40 Double Unders (tripped me up)
Time: 22:23

05/06/2017

Did this with my partner for next weeks 70s competition:

14:00 on the clock
0-3:00 Partner 1 - Grace (2:39)
3:00-6:00 Partner 2 Grace (95#) - completed 19 reps
Score #1 - Male Grace Time - 2:39
Score #2 - Female Grace Time  - 3:11 (:01 per rep not completed)
Part 2 - 4:00 AMRAP
3-5-7-9-11... Front Squats (75/115#)/40 Single Unders
Partner 1 does all Front Squats (completed round 13)
Partner 2 does the single Unders
Part 3 - 4:00 AMRAP
Other partner does Front Squats (completed round 11)

16:00 total on the clock
Part 1 9:00. - 1500m Row for time/10 Deadlifts 125/185, 6 OTB Burpees
1 Partner rowing while other does Deadlifts and Burpees, switch after 16 reps completed
Part 2 7:00 - 5 Box Jumps, 8 TTB, 11 Wall Balls
After each round ascending ladder of Pull ups 4-8-12-16-20-24...

05/05/2017

Max Squat Snatch (80#/failed 85#)

20 Squat Snatches (65#)

Time: 4:28 (first 5 did Touch and Go - :39 this wasn't a good idea)

I wasn't able to access the equipment to complete this testing so did:

Max Deadlifts (245#)

05/03/2017

Max Shoulder Press (3@65, 2@75, 1@85, 1@95, 1@100, 1@105#
30 Toes to Bar
Time: 2:11
Then
50 Double Unders, 10 Burpees
40 Double Unders, 10 Burpees
30 Double Unders, 10 Burpees
20 Double Unders, 10 Burpees
10 Double Unders, 10 Burpees
Time: 11:33 (still not great at Double Unders, however about 3 minutes faster than the last time)

Happened to be in the box in the evening so jumped in and did this WOD:
6 x 3 Deadlifts 200#
3 Rounds
AMRAP 2:00
Power Clean, Lunge left, Lunge right, Push Jerk (65#)
AMRAP 2:00
Barbell Rollouts
AMRAP 2:00
Bike
Rest 2:00

05/02/2017

I was feeling a little tired after the weekend Gymnastics Certification so this didn't go as well as I hoped.
3 Rounds
25 KBS (16kg)
15 Pull ups
Time: 7:53

Skipped the Elevated Split Squats as they hurt my knees.

05/01/2017

I just needed to get moving today so hit a class at the box and did this:
5 x 5 Back Squats (kept it light)
30-20-10
Hang Power Snatch (55#)
Box Jumps
Time: 9:42

04/29 - 04/30/2017

Attended the CrossFit Gymnastics Certification this weekend.  Learn so much and am excited to apply what I have learned.

04/28/2017

Power Snatch 90#
Side Plank l and r - :90
Row 5k
21:17
Pace through out was steady.

4/27/2017

Back Squat 165#
Back Squat max reps @ 85% 140# - 5 reps

Weighted Pull ups 25#

AMRAP 4:00

Max Strict Pull ups - 19

4/26/2017

DB External Rotation l/r =8 @ 15#
DB Powell Raise l/r = 8 @ 15#
Trap 3 l/r = 8 @ 15#
Bench Press 125#
Front Squar 145#

04/25/2017

8:00 to establish max Power Clean (65, 75, 85, 90, 95, 100, 105, 110, 115)
Rest 2:00
8:00 max number of Cleans (100#) = 43 reps
Then
30 HSPU
Time: 6:26
500m Row
Time: 1:56

04/25/2017

8:00 to establish a max Power Clean (115#)
Rest 2:00
8:00 of max Power Cleans (100#) 43 reps
Then
30 HSPU (6:26) 2015 35 HSPU 16:09
500m Row
1:56.1

4/24/2017

2017 Masters Online Qualifier
WOD #2
4:00 to complete
25 Toes to Bar
50 Double Unders
15 Squat Cleans (65#)
If completed in 4:00 add 4:00 to the clock
This was a repeat WOD from last years qualifier.
Score 2016 - 48
Score 2017 - 80 (mostly because I was able to get through the double Unders)

04/19/2017

4 x 1 Power Clean + 1 Squat Clean + 1 Jerk (split) 95, 100, 105, 110# still pulling early with my arms and not getting the power I need out of my legs. A bit frustrated but will continue to work on this.
3 - 3 - 3 Front Squats @ 78% 1 RM (105#) getting better at keeping my chest up and not collapsing forward.
AMRAP 6:00
8 CTB, 6 alt DB Snatches (30#), 10 Goblet Squats (30#)
Rounds - 2 + 8 CTB (need to get more proficient at CTB)
Rest 4:00
AMRAP 6:00
5 Rope Climbs, 20 Wall Balls
Rounds - 1 + 1 rope climb (I haven't been able to rope climb as the gym is usually occupied by a class so really struggled with these)
10:00 Assault Bike (enjoyed!)

04/18/2017

2-2-2 Back Squats 31x1 (110#)
3 x 2 Weighted Pull ups (5#)
EMOM 16:00
1 - 4 Thrusters (70#)
2 - :30 Double Unders
3 - 8 Wall Balls
4 - :30 Row @ 90%
3 x :20 Assault Bike, 4 Burpees as fast as you can, 3:00 Rest

04/16/2017

Week of 4/10

5 x Bear Complex (75#)/500m Run
4 x Bear Complex/400m Run
3 x Bear Complex/300m Run
2 x Bear Complex/200m Run
1 x Bear Complex/100m Run
Time: 15:36
Bear Complex - Power Clean, Front Squat, Push Press, Back Squat, Push Press

3 x 4 Strict Pull ups Rest 2:00
EMOM 16:00
1 - 4 Clean and Jerks (85#)
2 - :30 Double Unders
3 - 15 Wall Balls
4 - :30 Row @ 90%
3 x :15 Assault Bike/4 Burpees as fast as possible rest 3:00

Power Snatch from the Thigh
3 @ 60#, 3 x 3 @ 65#, 3 @ 70#
Power Clean from the Thigh
3 @ 80#, 3 x 3 @ 87.5, 3 @ 93.5
Front Squats
5 @ 85#, 4 @ 95#, 3 @ 105#, 3 @ 105#, 2 @ 115#, 2 @ 115#

AMRAP 6:00
10 alt DB Snatches (25#), 200m Run, 6 Burpee Pull ups
Rounds - 2 + 10 Snatches
Rest 4:00
AMRAP 6:00
25m Bear Crawl, 10 Ball Slams, 15 Air Squats
Rounds - 4
10:00 Assault Bike
92.6 cal/5452m

Power Snatches below the knee
3@60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean below the knee
3 @ 80#, 2 x 3 @87.5#, 2 x 3 @ 92.5#
Push Press 6 x 3 (2 @ 65#, 70, 75, 80, 85#)
Snatch Pulls
3 @ 90, 3 @ 94.5#
4 x 3 Back Squats (120#)

7 x 1 Squat Snatch + 1 Drop Snatch (55, 60, 65, 70, 75, 80, 82.5#)
3 x 1.1.1 Snatch Pull Clusters 95#
20 Power Snatches (55#)
30 HSPU
20 Power Snatches
Time: 9:23

Deadlift build to max in no more than 8 pulls
(3 @ 175#, 2 @ 195#, 1 @ 215#, 1 @ 225#, 1 @ 235#, 2 attempts  @ 245# failed, 240#
EMOM 24:00
1 - 5 Thrusters (65# should have gone heavier)
2 - 10 Pull ups
3 - 15 Box Jump Overs

Power Snatch
3 @ 60#, 2 x 3 @ 65#, 2 x 3 @ 70#
Power Clean
3 @ 80#, 2 x 3 @ 86.5, 2 x 3 @ 92.5, 3 @ 97.5#
Split Jerk
4 @ 75#, 2 x 3 @ 80#, 2 x 2 @ 87.5, 2 @ 94#

OHS from the ground build to moderate triple
55, 60, 65, 70, 75, 80, 85#
"DT"
5 Rounds
12 Deadlifts, 9 Hang Power Cleans, 6 Shoulder to OH
Time: 7:31

Power Clean - Build to a max double in 15:00 (2@65, 2@75, 2@85, 2@90, 2@95, 2@100, 2@105)
3 x 4 Front Squats @ 73% 1 RM (105#)
6:00 @ 85%
5 Hang Power Clean + STO (50%)
200m Run
6 Bar facing Burpees
Rounds - 2 + 5 Power Cleans + STO + 200m Run
Rest 4:00
6:00 @ 85%
25m Sled Drag 75#
10 KBS
10 TTB
Rounds - 2 + 25m
10:00 Assault Bike (94.8 cal./5419m)

Partner WOD
5 Rounds
Partner 1 - 10 Deadlifts (155#), 6 Lateral Bar facing Burpees
Partner 2 - 10 cal Row
Time: 10:23

3 x 3 Drop Snatch
7 x Pause Snatch (55, 60, 65, 70, 75, 75, 80 failed)

3 x 1.1 Snatch Pull

30 Box Jump Overs

20 HSPU

10 Strict Pull Ups

20 HSPU

30 Box Jump Overs 

Time: 14:36

E3MOM 24:00

9 Hang Power Cleans (75#)

7 Push ups

9 Sit ups

11 Squats

Completed each round in 1:00

Week of 4/2
OHS Doubles (55, 65, 70, 75, 80, 85, 90)
12:00 cap
60 Bar facing Burpees
30 OHS (75#)
20 Jumping CTB Pull ups
Completed 30 OHS

3 x 5 Strict Pull ups
5:00 HSPU

EMOM 10:00
1 - 3 Squat Snatches
2 - :30 Double Unders
3 - 12 Wall Balls

1500m Row

04/01/2017

Week of 3/27:
20:10 x 8 Partner Banded Lat Pull downs
20:10 x 8 Hanging L-Sit
5 Rounds Every 2:00
1 - 5 Strict Pull ups, 10 Push ups, 15 Air Squats, 20 Sit ups
2 - 200m Run

3 x 5 Back Squats 31x1 Rest 2:30 (115#)
3 x 5 Push ups (sub for Pull ups as did these yesterday)
5:00 "playing" with Stone (75#) Over the Shoulder, Carries, etc.
EMOM 10:00
1 - 3 Squat Snatches (70#)
2 - :30 Double Unders
1500m Row

15:00 Power Cleans (3@55, 3@65, 2@75, 1@85, 1@95, 1@105, 1@110, 1@115#)

3 x 5 Front Squats @ 70% 1RM Rest 2:00 (95#)

6:00 AMRAP  85%

3 Power Cleans (75#), 6 Pull ups

Rounds: 3 + 3 Power Cleans

Rest 4:00

6:00 AMRAP 

25m Bear Crawl, 10 Wall Balls, 10 TTB

Rounds: 3

10:00 Assault Bike

86.8 cal/5617m

3 x 3 Snatch Balance

15:00 Snatch (2@55, 2@60, 2@65, 1@70, 1@75, 2 @80#)

5:00 HSPU skill work

3 rounds

8 CTB Pull ups, 40 Double Unders 

Time: 10:08

24:00 (Every 4:00 - 6 sets)

Row 10 cal. , 5 1-arm DB Thrusters(25#), 5 HSPU, 10Box Jumps

Completed each round in 1:58 - 2:00

04/01/2017

I have had a bit of a lapse in posting.  Open 2017 work outs and scores:
17.1
10 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 15 Burpee Box Jump Overs
30 DB Snatches, 15 Burpee Box Jump Overs
40 DB Snatches, 15 Burpee Box Jump Overs
50 DB Snatches, 15 Burpee Box Jump Overs
Time: 14:01
17.2
12:00 AMRAP
2 rounds:
50' DB Walking Lunge, 16 Toes to Bar, 8 DB Power Cleans
2 rounds:
50' DB Walking Lunge, 16 Chest to Bar Pull up, 8 DB Power Cleans
Score: 141 (probably should have done this wod again, feel like I could have gotten more reps)
17.3
Prior to 8:00 complete
3 rounds of:
6 Pull ups, 6 Squat Snatches (45#)
Then 3 rounds of:
7 Pull ups, 5 Squat Snatches (75#)
7:59 just made it to next round and additional 4:00 to complete
8 Pull ups, 4 Squat Snatches (95#)
Score: 80 reps (wasn't able to get the 95# Squat Snatch, however getting close)
17.4
13:00 AMRAP
55 Deadlifts (125#), 55 Wall Balls, 55 cal Row, 55 Push Presses (65#)
Score: 210 (row was the toughest part of the wod)
17.5
10 rounds
9 Thrusters, 35 Double Unders
Time: 26:01 (my nemesis double Unders brought me down, still struggling)
125th worldwide

02/22/2017

Clean and Jerk - build to a tough, not max in 15:00 (65, 75, 85, 95, 100-missed, 100, 105, 110#)
3 x 4 Back Squat - light and fast rest 2:30 (110, 115, 120#)
Then
3 Rounds
5 Stone over Shoulder (75#)
8 CTB Pull ups
5 Squat Cleans (95#)
Time: 9:24

02/21/2017

Coached this morning for 2.5 hours before getting to this wod. Definitely, makes it hard to getting moving.
EMOM 10:00
Odd - :30 Double Unders (still struggling)
Even - 8 Deadlifts (145#)
10:00 work to a tough Snatch (worked on split Snatch)

Then
AMRAP 15:00
10 DB Burpee over Box (20# DBs)
10 Power Snatches (55#)
200m Row instead of run
Rounds - 4

02/20/2017

10:00 EMOM
2 Front Squats @ 60% 1RM (85#)
7 sets of 4 CTB Pull ups
Then
On a 4:00 clock:
500m Row, max Thrusters in remaining time (85#)
10
Rest 4:00
4:00
500m Row, max Squat Cleans (85#)
8
Rest 4:00
4:00
500m Row, max Burpees to 45# plate
23
Rowing was consistent, rowed at 1:58. Thrusters and Squat cleans were awful and was actually looking forward to the burpees.

2/19/2017

Yesterday was a beautiful day, 67 degrees, so hiked 5 mile loop at Silver Lake with the dogs.
So was feeling a bit tired this morning but got it done.
TGU with Barbell (40#)
Then
20:00 AMRAP
400m Run
10 HRPU
10 alt KB Snatches (16kg)

02/18/2017

4 x
4 Stone over Shoulder (75#), 2 Wall Walks :30 rest
Then
40-30-20-10
Double Unders
4-3-2-1 Front Squat from the ground (105#)
Time: Too Long
Two of my worst movements in one wod = disaster
Skill work - butterfly pull ups and double unders

02/17/2017

Split Jerk Cluster from Blocks (gym does not have blocks) Clusters 3 x 1.1.1 rest 2:00 (110#)
3 x 5 Back Squat light and fast rest 2:30 (110#)
4 x
10 Walking Lunges w/2 16kg kettle bells in front rack
10 Burpees Box Jump Overs
25m Farmer Carrys (16kg)
Time: 9:50 (this was tough)

2/16/2017

EMOM 10:00
Even - 10 Wall Balls
Odd - 7-9 Pull ups (alt between kipping and CTB)
10:00 cap - work to a max snatch in 8:00 (65, 70, 75, 80, 85, 2 attempts at 90#)
Remaining 2:00 amrap Cindy (2 rounds completed)
Then
2 rounds
12 DB Thruster (25#)
15 TTB (died on these the second round)
21 cal Row
Goal: 7:40 Actual: 7:19

2/15/2017

12:00 Build to a tough triple Front Squat (5@35, 3@55, 3@75, 3@85, 3@95, 3@105, 3@115, 3@120)
3 x max -1 Strict CTB (more like pull ups) 5, 4, 4
Every 3:00 for 15:00 (5 sets)
8 Shoulder to OH (85#)
8 Burpees
5 sets DB Squats (DBs on Shoulders 30#)
Rest :30
Times: :23, :19, :25, :22, :23

2/09/2017

16.4

13:00 AMRAP

55 Deadlifts (125#)

55 Wall Balls (10# to 9')

55 cal. Row

55 Push Press (65#)

Score: 211 (last time score was 209)

Shoulders were a bit sore from last night's WOD. 

02/08/2017

I was going to take a rest day. I did sleep in and was feeling pretty good so went to the gym in the evening.
EMOM 10:00
1 - 5 Dips
2 - 10m Shuttle runs
4 x
10 CTB
10m DB OH Walking Lunges (20#)
15 Push ups
10 DB OH Walking Lunges
Time: 11:47

02/07/2017

AM
EMOM 9:00
1 - 10 Pull ups
2 - 9 Wall Balls to 10' target
3 - Double Under (not very many)
4 - CTB (5)
5 - 14 Wall Balls
6 - Double Unders (a little better)
7 - CTB (9)
8 - 14 Wall Balls
9 - Double Unders (not much better)
Work to a tough, not max Split Snatch Double (65, 70, 75, 80, 85 - not very pretty)
Then
For Time @ 95%
400m Row
12 Burpees over the Erg (felt very slow today)
25 KBS (44#)
12 Burpees over the Erg
400m Row
Time: 7:47
PM
I wanted to work on my Clean and to see if I could do this WOD Rx @ 95#
12:00 - Squat Clean (worked on Power Clean as knees were a little achy)
10:00 AMRAP
1-2-3-4-5... Hang Power Clean (95#)
2-4-6-8-10...Box Jumps
Rounds - 8 + 2 Hang Power Cleans
Then immediately
2000m Assault Bike
Time: 3:17

02/06/2017

2-1-1-1 Front Squat tempo 21x1 (115, 120, 125, 130#)
Every 4:00 for 16:00 (4 sets)
5 Snatches (65#)
5 Clean and Jerks
5 Thrusters
Then
4 x 15m DB Overhead Walking Lunges 25#
These were quite challenging 😅
I had some time this evening so went to a class and did:
12:00 to work up to heavy Snatch
Then
3:00
15 Hang Power Snatches (65#)
15 Lateral Bar Burpees
Max Double Unders in remaining time
Rest 2:00
3:00
12 Hang Power Snatch
12 Lateral Bar Burpees
Max Double Unders
Rest 2:00
3:00
9 Hang Power Snatch
9 Lateral Bar Burpees
Max Double Unders

02/05/2017

I was feeling a bit tired and sore from this past weeks workouts. Since I had to open the gym this morning decided to do a light recovery workout.
5000m Assault Bike (10:00)
500m Row
Tabata :20/:10 x 8
Ab Crunches
Planks (front and side)
Ab mat Sit ups

And then lots of stretching and mobility.

02/04/2017

6 Turkish Get up w/35# Barbell
3 x 10 DB Bench Press (35#)
10:00
Double Unders, Butterfly Pull ups
5:00 AMRAP
8 alt. DB Snatches (35#)
8 HSPU
Rounds - 2 + 8 Snatches (OMG)
Rest 5:00
5:00 AMRAP
5 Hang PowerCleans (85#)
250m Row
25m Bear crawl
Rounds - 2 + 5 Hang Cleans

02/03/2017

10:00 cap
8:00 build to a max Thruster (85, 90, 95, 100, 105, 110#)
2:00 max CTB - 11
4 x 15m OH Walking Lunges (55#)
8 Burpees to 8' target
Rest 1:00
1:15-1:20 per round
15:00 @ 85%
8 Back Squats @ 50% 1RM (I was wondering why this felt so heavy and realized when I took the weights off that I had 95# on the bar instead of 85#)
25m Stone Carry (75#)
8 Deadlifts @ 50% 1RM (125#)
30 Double Unders (actually strung 11-12 together several times in the last couple of rounds)
Rounds - 4 + 8 Back Squats

02/02/2017

Work up to a tough, not max Clean and Jerk 105#
AMRAP 7:00
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 Jerks
12 Toes to Bar
5 Clean and Jerks (this is how far I made it. Killed my grip 😬
EMOM 9:00
1 - :30 Ground to Shoulder (75#)
2 - :30 HSPU
3 - :30 Double Unders

01/31/2017

EMOM 9:00
1 - 9 Pull ups
2 - 8 WallBalls
3 - 20 Double Unders
4 - 9 Pull ups (CTB were not happening)
5 - 12 Wall Balls
6 - 30 Double Unders
7 - 9 Pull ups
8 - 12 Wall Balls
9 - 40 Double Unders
15:00 Split Snatch 4 solid reps at working weight (80#)

Then for Time ALL Out

250m Row, 25 KBS (44#), 25 Burpees 

Time: 3:56

Had some time this evening and did this little WOD 

20 Ball Slams (20# felt light)

5-4-3-2-1

Deadlifts (155#), HSPU 

20 Ball Slams

1-2-3-4-5

Deadlifts, HSPU 

20 Ball Slams

Time: 9:14

01/30/2017

4 x 2 Front Squat tempo 21x1 Rest 2:30 115#
30 Clean and Jerks 75#
40 Double Unders
Time: 3:28/6:21
Rest 10:00
20 Thrusters 75#
Time: 1:28
Rest 6:00
10 Snatches 75#, 8 Burpees
Time: 1:34

01/29/2017

10:00 Skill Work
Double Unders and Butterfly Pull ups
15:00 to establish a 1RM Thruster
5@55, 3@65, 2@75, 1@85, 1@95, 1@100, 1@105# these felt good today 😅
Then
3 x
3 Rope Climbs (did 3 x 25m Bear Crawls) ropes are not usable at this time 😕
10 Thrusters (55#)
10 TTB
Time: 9:34

01/27/2017

2RM Clean and Jerk (85, 95, 100, 105, 110 x 1) no problem lifting the 1st at 110# but couldn't get the second.
5 x
10m OH Lunges (55#),8 CTB, 1:00 rest
Total time: 14:30 CTB were slow
Back Squats
10@50% 85#
8@60% 100#
6@70% 115#
4@80% 130#
Rest 3:00 between sets
I wasn't looking forward to these but they went surprisingly well.
2 x
40 cal Row, 15 HSPU, 30 Double Unders
Rest 2:00
Times: 7:16/6:42 difference was double Unders, second round was able to string several together.

01/26/2017

Work up to a tough max, Shoulder to OH 

5@65, 3@75, 3@85, 2@95, 1@105, 1@110, 1@110#

13.2

AMRAP 10:00

5 Shoulder to OH (55#)

10 Deadlifts (55#)

15 Box Jumps (step ups)

Rounds - 9

EMOM 9:00

1 - :30 GTO (75#)

2 - :30 CTB

3 - :30 Double Unders

01/25/2017

EMOM 9:00
1 - :30 Burpees Box Jumps
2 - :30 Snatch (55#) 10
3 - :30 Double Unders
Snatch warm up to 85% 1 RM the 8 solid reps (85#)

For Time:
40 cal Row
40 Deadlifts (135#)
40 Wall Balls
Goal: 8:30/Time: 7:46

01/23/2017

4 x 3 Front Squats 21x1 Rest 2:30 2@100# , 2@105#
Every 4:00 for 16:00
Weight @ 65% 1RM Clean and Jerk (85#)
1 - 7 GTO touch and go + 50m Bear Crawl
2 - 7 GTO touch and go + 10 TTB
3 - 7 GTO touch and go + 8 CTB
4 - 7 GTO touch and go + 2 Wall Walks (this last set of 7 was tough)

01/22/2017

10:00 Skill
Worked on Butterfly Pull ups
Then
50 reps of the following:
Double Unders, Box Jumps, Burpees, Row (cal), KBS (16kg)
Time: 18:14
Double Unders sucked, but the rest went ok, a bit slow as I was a little sore from yesterday.

01/21/2017

Great Lakes Team Competition
WOD #1
Male/Female 9:00 AMRAP of Fran
Each athlete got 3:00 to work and get as far as you can.
I did terrible at this WOD. I don't feel like I was warmed up properly and went lastand hit Fran for the reps of 9, thruster (65#) sucked, 9 pull ups were a breeze and then had to do the round of 21. Completed 21 Thrusters.
WOD #2 - I was assigned Complex 2 which was 4:00 to max the following:
4 Deadlifts
2 Hang Power Cleans
1 Jerk
110#
WOD #3
15:00 AMRAP of Synchro DT
12 Deadlifts, 9 Hang Power Clean, 6 S2OH
155/105#
Min. 1 - 5 AMRAP Bar Muscle ups
Min. 6 - 10 Ring Muscle ups
Min. 11 - 15 Rope Climbs
I was pretty much assigned to do the S2OH. I was surprised that I was able to do these at 105# repeatedly. Tough but doable.
WOD #4
18:00 on the clock
Station #1 15 min. To work Heavy Karen 20/30# to 10' target - wall balls were tough with 20# to 10' target.
Randy - Double reps 35/53# - this went well, fairly light weight
Station #2 AMRAP of:
Med Balls G2S 75# - tough but was able to get quite a few in.
DB Renegade Rows 20#
Box Jump Overs
3-5-7-9...
Station #3
Row for Cal (got 40 cals each time)
Pairs rotate every 2:30
In last 3:00 all team member head to rower and can rotate as they please.

01/19/2017

Build to a 3RM Power Clean and Push Jerk
EMOM 5:00 max reps Power Snatch :30 (80#)
Total = 19
25 reps Back Squats @ 70% (115#)
Time: 4:44

01/18/2017

Decided to jump into another class this morning and did this:

EMOM 8:00

O - 5 Ring Rows

E - 5 Strict Dips

3 x AMRAP 5:00

3 Deadlifts (155#)

6 Box Jumps

9 KBS (16kg)

1:00 Rest

Rounds - 14 + 3 Deadlifts + 4 Box Jumps

01/16/2017

EMOM 10:00
1 - 7 Wall Balls
2 - 7 TTB
4 x 4 Front Squat 21x1 (95#)
Every 3:00 for 24:00
Sets 1-4 4 Squat Clean and Jerks (75#), 25m Bear Crawl
Sets 5 -8 3 Squat Clean and Jerks (80#), 8 Bar facing Burpees

01/15/2017

3 x 3 Tall Snatch empty bar
15:00 Power Snatch (3 x 55, 2 x 65, 2 x 75, 1 x 80, 1@85, 1@90, 92 failed)

3-2-2 Back Squat 24x1 Tempo, rest 3:00 100#
6 sets 500m Row/2:00 Rest
Times: 1:55.0, 1:56.4, 1:56.3, 1:56.2, 1:56.9, 1:57.1

01/14/2017

Rest Day
Active recovery - 3 mile run on threadmill

01/13/2017

3 x 3 Drop to Split with Bar
5 x 1 CG Deadlift + 1 Clean Pull every :60 (135#)
6 x Front Squat to Split Jerk rest :90 (95#)
AMRAP 9:00
40 Double Unders
40 Shoulder to OH (65#)
20 Burpees
40 Power Cleans (75#)
Rounds - only got to 25 Power Cleans. Really struggled with this WOD and not sure why.

01/12/2016

2 rounds not for Time
20 Double Unders, 3 Strict CTB Pull ups (more like pull ups), 3 Strict Dips, 200m Row @ 1:46.7/1:49.0
8 x 1 Squat Clean every :90 @ 85% 1 RM (95#)
6 sets (1:1 Rest)
250m Row, 10 KBS (44#), 10 TTB
Times: 2:15, 2:17, 2:30, 2:34, 2:38, 2:42
This was tough! Grip/forearms were toast!
I was consistent on the row and KBS but lost time each round on the TTB

01/10/2017

3 x 6 Powell Raise (15#)
EMOM 10:00
1 - :30 CTB
2 - :30 HSPU
16:00 @ 80%
25m Stone Carry on Shoulder
25m Farmers Carry (44#)
10 Tempo Push ups (2second down, 2 seconds up) - I really liked these
2 Dragon Flags (definitely a work in progress)

01/09/2017

Jumped into a class this evening and did this:
6 x 3 Deadlift to 80%1RM ((125, 145, 165, 175, 185, 195#)
Partner AMRAP 14:00
Partner 1 - 12 cal Row
Partner 2:Max Hang Power Snatches (45#)
Switch when partner is done with row

01/08/2017

Ground to OH - 7RM (55, 65, 75, 80, 85#)
3 x 10 alt DB Press Tempo 30x1 Rest :60 (25, 30, 30#)
14.1
30 Double Unders
15 Snatches (45#)
Rounds - 3 + 8 Double Unders (Snatches went fast per usual Double Unders held me back)

01/06/2017

Decided to jump into a class at the box and did this:
3 rounds DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks went light 65#)
3 rounds Cindy (5 Pull ups, 10 Push ups, 15 Squats)
Rest 3:00
2 rounds DT
2 rounds Cindy
Rest 2:00
1 round DT
1 round Cindy
Time: 19:15

01/05/2017

3 x
5/side KB Clean and Jerk (25#)
2 Deadhang to Inverted
5/side KB OHS
3 x 3 Tall Snatches w/bar
7 x 1 Snatch grip Deadlift + 1 Snatch (57, 67, 77, 82, 82, 87 failed, 87 failed)
3 x 3 Back Squat tempo 95#
4 sets 500m Row/2:00 rest
Pace: 1:59.9
3 x 20 cal Row, 10 Burpees
Time: 8:21