2015-08-31 WOD

WARM
std warmup
20 wallball passes
200m run

MAIN
A. Back Squat 5x8, heavier than last week
warm: 5x45, 5x95, 5x135
main: 4x8 @ 185, then ran out of time

B. Bulgarian split squats 3x8
3x8 w 2x20# db

C. "Hope for Kenya" - 12 min AMRAP
{
50 Air Squats
30 pushups
15 pullups
}
3 rounds, 65 reps

I added

D. 3 rounds, not for time
{
10 GHD situps
30s HSHold
}

2015-08-29 WOD

WARM
std warmup
squat variations
snatch drills (clean drills for me)
200m run

MAIN

3 part workout today, each part capped at 20 min, including rest time (e.g. Part B starts at 20 min)

A. 3-4-5-4-3 ladder of
{
Muscle ups
Squat Clean 135# (I was subbing for squat snatch)
}
Time: 11:36

Rest 8:24

B. 3 rounds for time
{
21 Wallball 20#
14 HSPU
7 deadlift 225# (Rx was 315)
}
time: 13:30

Rest 6:30

C. 3 rounds for time
{
400m run
20 Power Clean 95# (I was subbing for power snatch)
}
time: 12:36

2015-08-28 WOD

WARM
std warmup
40 wallball passes
200m run

MAIN

A. CJ complex. 1 round every 2 min for 16 min (8 rounds), building to heavy
{
1 Power Clean
1 Front Squat
1 Squat Clean
2 Push Jerk
}
warm: 45x2, 95x1
main: 95, 105, 115, 125, 135, 145, 155, 165 (failed the jerk on last round)

B. Metcon. 3 rounds, each for time
{
300m row
10 Squat Clean + push jerk 115#
10 pullups
}
times: 2:38, 2:30, 2:50

C. Front squat. Build to a heavy 10-rep.
warm: 10x45
main: 115#x10, 135#x10

2015-08-27 WOD

Active recovery + some skill work

WARM
std warmup

MAIN
A. 2k row

B. Handstand work
3x 30s HSHold
2x frog stand to headstand then HSPU to handstand (tried to free-stand it, but ended up bumping the wall a few times

C. MU work
1 single MU
2 unbroken MU
1 single MU
3 attempts at strict, all failed
1 single MU

2015-08-26 WOD

WARM
std warmup
200m run

MAIN

A. 5x8 OH Press at 50%
warm: 5x45
main: 5x8x65#

(B superset w A)

B. 5x8 seated dumbell press (15# DBs)

C. 6 min amrap
{
6 CJ 135# (I was subbing for power snatches)
6 C2B Pullup
}
3 rounds, 2 reps

I added:

D. One Arm Chinup, assisted
3x3 (per arm)

2015-08-25 WOD

WARM
std warmup

MAIN

A. 5x8 back squat @ 60%
warm: 5x45, 5x95, 5x135
main: 5x8 @ 165#

B. 3x8-12 bulgarian split squats
3x8 w 2 x 20# dumbells

C. 10 min amrap
{
6 Power Clean 135#
12 burpees
24 DU
}
4 rounds + 6 cleans

I added

D. 3 rounds
{
~30s HSHold for balance
10 GHD Situp
}

2015-08-24 WOD

WARM
std warmup
40 wallball passes
deadlift warmup

MAIN
A. 5x8 deadlift @ 50%
warm: 95x5, 135x5
main: 185x8, 205x8 x 4

B. 3x10 Glute Ham Raises

C. For time: 30-20-10 of
{
KBS 53#
alternating lunges (was box jumps)
}
time: 4:59

I added:

D. MU Practice
2 kipping MUs
4 failed strict attempts

2015-08-22 WOD

WARM
std warmup
200m run
clean drills
snatch drills

MAIN

3-parter today, I had to mod 2 of them, and switched the order up so I could PR part B (which I did).

A. For time (substituted 185# deadlifts for snatches at 115#)
{
30 cal row
10 Deadlift 185#
20 cal row
8 Deadlift 185#
10 cal row
6 Deadlift 185#
}
time: 5:23

rest 5 min

B. "Grace". For time
{
30 C&J @ 135#
}
Time: 4:49, previous PR 5:15
(did 3 reps every 30 seconds, then rested remainder to the 30 second mark). If I want to get under 4:30, I'm going to have to up it to 4+4, 4+4, 4+3, 4+3.

rest 5 min

C. For time (but I didn't record my time; and also dropped the OH squats and the 3rd run)
{
400m run
45 Back Squat 95# (Rx was 115#)
400m run
30 Front Squat 95# (Rx was 115#)
(not done) 400m run
(not done) 15 OH Squat
}

I added;

D. MU Work
2x5 ring pullups
5 attempts at strict MU, all failed

2015-08-21 WOD

Oh yeah. good one today.

WARM
std warmup
2 min airdyne

MAIN
A. August challenge: bar hang, for time.
time: 2:20

B. 3 rounds, max rope climbs (15') in 2 min
round 1: 3
round 2: 3

round 3: 2

C: "Nate". 20 min AMRAP

{

2 MU

4 HSPU

8 KBS 70#

}

8 rounds + 4 reps (18 MU, 34 HSPU, 64KBS). PR!

2015-08-20 WOD

WARM
std warmup
2x5 pullups
2x5 dips

MAIN

A. For time. 10,9,8,7...1 of
{
pullups
dips
}

Time: 9:33

B. Partner wod. 5 rounds for time. One rests while one works, then switch. Each person per round:
{
5 Power Cleans 135#
10 Burpee Bar Jump
25 DU (I did SU)
}
time: 11:25

I added:

C. MU Work
2 kipping MU
2 strict MU (and 2 failed)

D. 3 rounds
{
30s HSHold
10 GHDSitups
}

2015-08-18 WOD

WARM
200m run
std warmup
200m run

MAIN

A. 3 sets of 5-3-1 Back Squat
warm 5x45, 5x95
main: (5-3-1):
135x5, 155x3, 185x1
185x5, 205x3, 225x1
205x5, 225x3, 245x1

B. Work to a heavy 2-position snatch. I swapped to a 2-position CJ
warm: 3x45, 3x95
main (hang clean + jerk, then CJ): 135, 155, 175(fail) then did 175 without the full squat

C. 30-20-10 of
{
alternating lunges (was box jump, but, calf)
wallball 20#
}
time:
5:10

I added

D. MU work
1 kipping
2 strict + several fails

2015-08-17 WOD

WARM
std warmup
1 MU

MAIN
A. Skill work. 3 rounds, not for time
{
10 pistols
1 HSHold
1 strict MU
}

B. work to 3x5 deadlift at working weight for Diane (Rx = 225#)

C. Diane. 21-15-9
{
deadlift 225#
HSPU
}
Time: 12:20 Rx (PR, as I hadn't done it before)

I added:

D. MU Work
1 additional strict mu

2015-08-15 WOD

3 parter today. I was surprisingly wiped after part A. Scaled parts B, C.

WARM
std warmup
10 scap pulls
10 v-ups
5 deadlift 135#
5 pullups
5 deadlift 185#

5 pullups

 

MAIN

A. For time:

{

1k row

21-15-9 of

{

Deadlift 225#

Pullups

}

800m run (I subbed a 800m row because of my calf injury)

}

time: 19 min

5 min rest

B. 3 rounds for time

{

15 S2O (push jerk) 115 (I scaled to 95#)

10 Front squat 95#

5 Strict HSPU

} 

time: 14:30

5 min rest

C. for time

{

15 CJ 95# (workout called for snatches at 75#, but my shoulder won't let me snatch right now)

20 T2B (workout called for 25)

100 single unders (workout called for DU)

20 T2B

15 CJ 95#

}

time: not recorded. Long and slow.

I added: 

D. MU work

2 kipping

1 strict (after several tries)

2015-08-14 WOD

WARM
Std warmup
1 min airdyne (instead of running)

MAIN

A. 3 rounds, each for time, 1 min b/t
{
5 wall walks
20 windshield wipers (did first round hanging, 2nd, 3rd on the floor)
}
times: 2:50, 3:00, 3:15

B. 10 min EMOM
{
1 deadlift
1 Hang Squat Clean
1 Squat clean
} weights: 135x5, 145x3, 155x2

I added:

C. MU work
- 5 failed attempts at strict MU
- 2 MU

2015-08-13 WOD

(make-up for wed)

WARM
std warmup

MAIN
A. skill work
3 rounds, not for time
{
15 T2B
10 Pistols
5 strict pullups
(skipped the DUs because of my calf)
}

(For B, had the choice of 21/15/9 Box jumps or 9/7/5 MUs. I can't box jump right now, so did MUs, all singles, and scaled the reps)
B. For time
{
21 KBS 70# (I did 53#)
7 MUs
15 KBS 70# (I did 53#)
5 MUs
9 KBS 70# (I did 53#)
3 MUs
}
time: 13:10

C. Build to a heavy triple back squat
warm: 5x45, 5x95, 4x135
main: 3x165, 3x185, 3x205, 3x215

2015-08-12 Travel Workout

Quick one before heading to the airport to head home

10 rounds for time (i.e. fast, but didn't measure. ~13 min I think)
{
10 pushups
10 situps
20 air squats
}

2015-08-11 Travel Workout

Last full day in Mississauga. Just a little bike ride and park workout.

A. 10k bike (not timed)

B. 4 rounds (not for time)
{
5 HSPU
5 Hanging Leg Raises
5 HSPU
5 Hanging Leg Raises

5 pullups

5 windshield wipers (both left/right count as 1)

5 pullups

}

2015-08-10 Travel Workout

Drop-in at Crossfit Element in Mississauga.

WARM

Std warmup
1000m  row.  4:00
3 rounds
{
3 deadlift 95#
3 hang power clean 95#
3 push press 95#
}

MAIN

A. 8x8 back squat, increasing per set
Warm: 8x45
Main: 8x95x2, 8x115x2, 8x135x2, 8x145, 8x165

B. "DT" (scaled from 165 to 115). 5 rft.
{
12 Deadlifts115#
9 Hang Power Cleans 115#
6 Push Press 115#
}
Time:10:18

I added:

C: MU work
3 kipping MU'S
2 strict attempts (both failed)
1 kipping MU

2015-08-09 Travel Workout

Another quick one while at the park w the kids.

A. 5 rounds, not for time
{
10 pullups
10 T2B
10 pistols
10 pushups
30 HSHold
}

B. 3x5 chinups

2015-08-08 Travel Workout

Light workout today was all I had time for, while I took the kids to the park.

A. 5 rounds, not for time
{
5 pullups
5 chinups
10 pushups
1 min HSHold
}

B. 3x3 OneArmChinups, each arm, assisted

2015-08-07 Travel Workout

A. 3k kayak

B. 6k canoe

C. MU Work
- 5 kipping MU'S
- 3 strict attempts (all failed)

2015-08-05 Travel Workout

WARM
light stretching

MAIN
A. 7.72km run, 41: 25, 5:22 min/km

B. MU Work
2x5 ring pullups
5 kipping MU
2 strict MU

2015-08-04 Travel Workout

WARM
light warmup

MAIN
A. 50 DU

B. Tabata pushups
8

C. Bottom-to-Bottom Tabata Squats
12

D. MU work
5 kipping singles
2 strict

2015-08-03 Travel Workout

A. Ring work (I brought rings!)

- 2x5 Ring pullups

- 5x1 MU

- 2x1 StrictMU (!)

B. 5k run - (4.92 KM, 24:54, 5:10 pace) - somewhat hilly, so it slowed me down

2015-08-01 Travel Workout

WARM

just some light stretching, then started A below slowly.

MAIN
A. 1k run

B. 5 rounds, not for time:
{
1 Min HSHold
10 pistols (5/side)
20 pushups
}

C. Strict BarMU work (unsuccessful)

D. 3 BarMU

E. 1k run