2015-09-30 WOD

WARM
std warmup
200m plate walk (25#)

MAIN

A. 3x3 back squat @ 90%
warm: 5x45, 5x135, 5x185, 3x225,
main: 3x3 @ 245 (91% of my max, or 86% of my goal of 285)

B. Work to a heavy triple Front squat
135x3, 185x3, 205x3 215x1 (failed second rep)

C. 12 min amrap
{
100m run
10 weighted box jump 20#db x2, 20"
10 C2B pullups
}
4 rounds + 1 run (45 reps)

I added:

D. 3 rounds, not for time
{
1 min HSHold
5 pistols/leg
1 Strict MU (2 successful, one missed)
}

2015-09-29 WOD

WARM
std warmup
3x 1 min airdyne
OH press warmup

MAIN

A. Work to a heavy 3x3 OH Press
warm: 5x45, 5x75
main: 5x95, 3x105, 3x115, 3x115, 3x115

B. 3x8 seated DBPress
8, 8, 6 @ 2x35#

C. 3 rounds for time, at 80%
{
12 T2B
1-2 legless rope climb 15'
40 DU
} time: ~7:30
I did only 1 legless rope climb per round, 2 of them to 10', 1 to 15', but that was a PR for me. Not so long ago I couldn't do one at all

I added:

D. 3x10 GHD situps

E. 1-2-3-2-1 of
{
strict HSPU
strict MU (only managed 2 of these, and the rest were kipping, plus 3 failed reps. so 2 strict, 4 kipping)

2015-09-28 WOD

WARM
std warmup (though I was late for it)
20 wallball passes
medball cleans
200m run

MAIN
A. For time:
{
250m row
30 Squat Cleans 95#
250m row
30 Squat Cleans 95#

}

Time: 11:08

B. Work to a heavy triple deadlift

warm: 135x5, 185x5, 225x4

main: 275x3, 315x3, 345x1

I added:

C. HS Plate walks

5, each of 1 cycle

D. One Arm Chinup (assisted)

3x3, 2 finger assist

E. MU Work

1 kipping bar mu

3 strict bar mu

2 kipping mu

failed strict mu

2015-09-27 Sunday run & hike

A. 10k run - 46:28 - 4:39 pace - only 1:04 off my PR, which was back before I injured my calf in July.

B. Later the same day, did a 3 mile hike with the cub scouts

2015-09-26 WOD

WARM
std warmup
clean drills
squat warmup
200m run

MAIN

A. 8 min AMRAP
{
50 DU
15 Front Squat 115#
7 Burpee bar jump
}
2 rounds +  58 reps

6 min rest

B. 8 min AMRAP
{
25 Wallball 20#
15 pullups
10 ring dips
}
2 rounds 10 reps

C. 8 min AMRAP, working w partner
{
30 S2O (push jerk for most of it) 95#
20 Power Clean 95#
10 box jump 24"
}
3 rounds, evenly splitting work.

I added

D. MU work
2 C2B pullups
2 kipping MU

2 Strict MU

2 Strict BarMU

2015-09-25 Travel Workout

Quick workout beside the pool today

A: 10 rounds, not for time, but at a good clip
{
20 Air squats
10 pushups
5 strict pullups
}

2015-09-24 Travel workout

In LA for an event.

A. 5k run: 5.25km - 29:51 - 5.41 (lots of traffic lights and hills)

B. 50 pushups (20-15-10-5)

2015-09-23 WOD

WARM
std warmup
3 rounds
{
5 single-leg KBS deadlift 36#
10 v-ups
}

MAIN

A. Deadlift 3x3 @ 80-90%
warm: 45x5, 95x5, 135x5, 185x5, 225x5, 275x4, 315x3
main: 345x2 (failed 3rd rep), 345x1 (failed 2nd rep), 315x2
345 was 93% of my max, and thus too heavy. However, its also 85% of my goal, so needed to push myself

B. (superset w A) 3x8 GHD Back Extensions

C. metcon - 3 rounds for time
{
200m run
25 pullup
15 box jumps 24"
}
time: 11:07

2015-09-22 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
1 rope climb
40 DU (did them all unbroken)
12 T2B
}

B. 3x3 OH Press - 80-85% ORM
warm: 5x45, 5x75, 5x95
main: 1x115 (failed second rep), 3x105, 3x105 (115 is 85% of my target, or 89% of my max; 105 is 78% and 81% respectively).

C. 3x5 seated DB Press
5x30#, 5x35#, 5x35#

D. Metcon - 30-20-10 for time
{
PushJerk 95# (Rx was 115#)
T2B
Airdyne (cal)
}
time: 12:05

I added:

E. 2x10 GHD Situps

F. 5x HSPlatewalks (just 1-2 reps each)

G. MU work
1 BarMU (+1 failed)
1 MU

2015-09-21 WOD

WARM
std warmup
200m run
10 air squats
10 burpees

MAIN

A. Back Squat 3x3 85-90%
warm: 5x45, 5x95, 5x135, 5x185
main: 3x225, 3x225, 3x235
(Really should have planned ahead. ORM is currently 270, so 225 is 83%, and 235 is 87%. But if I want to be shooting for 300#, then I should have been doing at least 240# here.

B. Front Squat - work up to a heavy triple
main: 3x135, 3x155, 3x185, 3x205

C. 10 min emom
{
3 CJ, Moderate weight.
}
I did 8 sets at 135#, then went to #155 for the last 2 sets

D. 5 min AMRAP
{
burpee box jumps 24"
}
Did 10 reps first two minutes, then 8 reps next 3 minutes = 44 reps

I added:

E. MU work
2 x 5 strict pullups (2 pullups into 3 C2B)
2x3 ring pullups
1 Strict BarMU, followed by 1 failed
2 Strict MU

2015-09-20 Sunday Run

A, 10.1 km run - 48:53 - 4:50 pace

2015-09-19 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. for time
{
30 wallball 20#
3 rope climbs 15' (Rx was 4)
25 wallball 20#
2 rope climbs 15' (Rx was 3)

20 wallball 20#
1 rope climb 15' (Rx was 2)

15 wallball 20#
1 rope climb 15'

}

time: 10:30

6m rest

B. 4 rounds for time

{

400m run

1 Hang Squat Clean 135#

1 Power Clean

1 Push Press

1 Hang Squat Clean 135#

1 Power Clean

1 Split Jerk

}

time: 8:30

6m rest

C. 2 rounds for time

{

21 KBS 70#

15 C2B Pullup

9 deadlift 225# (Rx was 275)

}

time: 9 min

2015-09-18 WOD

WARM
std warmup
200m run
3x
{
5 KBS 35#
5 pullups
}

MAIN

A. 3 rounds, not for time
{
10 wall squats
5 wall walks
15 box jumps 24"
}

B. 21-15-9
{
KBS 53#
pullup
}
time: 5:30

C. 15-12-9-6-3
{
Power Clean 95#
T2B
}
time: 6:02

I added:

D. One Arm Chinup (assisted)
3x3/arm

E. 3x10 GHD situps

2015-09-17 WOD

Tuesday makeup

WARM
std warmup
300m row

MAIN

A. 4 rounds for time:
{
400m run
15 rep benchpress 135# (I scaled to 115#)
}
time: 13:40

I added:

B. HS Work
6x HS Platewalk

C. MU Work
5 pullups
2 strict MU
2 kipping MU

2015-09-16 WOD

WARM
std warmup
20 wallball passes (squat toss)
200m run

MAIN

A. Back Squat EMOM w partner (1 set every 2 min), 5 reps
warm: 5x45, 5x95, 5x135
main: 5x185, 5x185, 5x195, 5x195, 5x205

B. Front Squat EMOM w partner (1 set every 2 min), 5 reps
warm: 5x135
main: 5x135, 5x155, 5x155, 5x165, 5x175

C. 3 rounds, not for time
{
10m OH Lunge (95# first 2 sets, 115# 3rd set)
10 box jumps 30"
}

I added:

D. BarMU work
- 5 strict pullups
- 5 strict C2B pullups
- 3 belly-to-bar pullups
- 2 Strict BarMU (plus a 3rd failed rep)

2015-09-14 WOD

WARM
std warmup
200m run

MAIN
A. 3 rounds, 70-80% effort
{
10 strict pullups (1st set unbroken)
15 Russian KBS 53#
20 v-ups
}

B. Deadlift, wave progression 2x 5-3-1
warm: 5x135, 5x185, 5x225
main:
275x5, 295x3, 315x1
295x5, 315x3, 335x1

C. 6 min EMOM
{
2-5 StrictMU, or best you can do
}
I did strict 1st 2 rounds, then failed a rep, did kipping next 4 rounds

1 strict BarMU for fun

2015-09-13 Sunday Run

Good run down at a local park that has a trail and some pullup bars

A. 5k run. 5.01km, 23:29, 4:41 pace.
(actually more like 4:38, since I waited about 20 sec to get started)
Happy with this, fastest pace I've held for anything longer than a mile, since mid-July.

B. Some park work
5 scap retractions
5 strict pullups
5 dips
5 strict C2B pullups
1 kipping BarMU
2 Strict BarMU - woo! ugly as heck, but I'll take it! PR!

2015-09-12 WOD

WARM

std warmup

MAIN

A. Crossfit warmup (added to above)
3 rounds
{
10s samson stretch/leg
10 PVC OHSquat
10 situps
10 supermans
10 pullups
10 ring dips
}

B. "Helen". 3 Rounds for time of
{
400m run
21 KBS 53#
12 pullups
}
time: 10:20 (PR of 1:09)

C. partner wod, split work evenly
{
2k row (4 rounds of 250m each)
200 DU (1 did one set of 50 unbroken, then second 50 I tripped up a couple times)
100 wallball (5 sets of 10 each)
50 burpess (10,10,5 each)
}

I added:

D. MU Work
2 strict MU

2015-09-11 WOD

WARM
std warmup
400m medball run (w partner)

MAIN
A. BackSquat 5x5, go up from last week
warm: 45x5, 95x5, 135x5, 155x5
main: 185x5, 205x5x4

B. Work to a heavy triple Front Squat
warm: 45x5, 3x95, 3x135
main: 3x155, 3x185, 3x205

C. Metcon. 4 rounds, each for time, all-out sprint, 3 min rest b/t
{
100m run
5 Power Cleans 135# (subbed this for 115# power snatch)
5 burpee-bar-jumps
}
times: 1:00, 1:00, 0:57, 0:57

I added

D. Ladder 1-2-3-2-1 (scaled version of one of the comp wods)
{
Strict MU
Strict HSPU
}
took me about 15 min, but pretty chuffed to get 9 strict MUs in a wod

2015-09-10 WOD

Active recovery day

WARM
std warmup

MAIN

A. 2k row
8:15

B. One Arm Chinup progression
5 pullups
5 chinups
3x3 One Arm Chinup - assisted

C. HS Plate Walks
5 x 2 steps each

D. Pistols
5 pistols/leg
5 Shrimp squats/leg
5 pistols/leg

E. MU work
1 kipping MU
4 strict MU

2015-09-09 WOD

WARM
std warmup
200m run
press/jerk drills

MAIN

A. 10 min emom
{
OH Press
PushPress
PushJerk
}
rounds 1-7: 95#
rounds 8,9: 105#
round 10: 115#

B. 3x8 Seated DBpress
2x20#

C. 15 min AMRAP
{
200m run
10 burpees
5 C2B pullups (Rx+ was Muscle-ups, so I did those)
}
4 rounds + 1 run, Rx+
1st round: 2 strict MU, 3 kipping; 2nd round 1 strict, 4 kipping

I added:

D. 3x10 GHD Situps

2015-09-08 WOD

WARM

std warmup
deadlift practice

MAIN

A. Deadlift - 5x5, add ~10# from last week
warm: 45x5, 95x5, 135x5, 185x5, 225x5
main: 5x5 @ 245# (65% of my max, or 60% of my target goal)

B. Work to a heavy Front Squat triple
warm: 45x5, 95x5,
main: 135x3, 155#3, 185x3

C. Metcon. 4 rounds, each for time, 1 min rest b/t
{
300m row
15 KBS 70#
5 Box Jump 30"
}
times: 2:05, 2:08, 2:15, 2:15

I added:

D. MU work
1 kipping MU
5 strict MU, not unbroken, but back to back w no failed reps. Pretty pleased w that.

2015-09-07 WOD

Labor day wod... involved a lot of labor!

WARM
std warmup
400m run
5 pullups
5 burpees
5 wallball

MAIN

3 part workout, all parts with a partner, one works while one rests.

A. 5 rounds for time, 18 minute cap, Got it done just under the time cap (had to start the last round before my partner finished)
{
5 burpees
10 pullups
20 wallball 20#
}

rest 5 min

B. AMRAP 18
{
2 thrusters 95# (second round 4, then 6, then 8...)
2 ring dips (same scheme as above)
20 DUs (I did all of these unbroken)
}
Got through the 12s, (so 42 reps), and partner got into the 14s)

rest 5 min

C. 5 rounds of "DT" scaled as needed (Rx is #155), and done as partner wod, each partner does 5 rounds
{
12 Deadlift 115#
9 Hang power clean
6 Push Jerk
}
18 minutes, and I just went over the cap to finish

2015-09-05 WOD

BCF closed for labor day weekend, so did a run and a small workout at the park

A. 5k run. 25:09. 5:02 m/km pace.
Not bad considering its my first time since re-injuring my calf back around a month ago

B. Small park workout. 3 rounds, not for time:

Round 1:
{
5 pullups
5 dips
5 pistols/leg
5 l-sit pullups
1 BarMU
}
Round 2:
{
5 pullups
5 dips
5 shrimpsquats/leg
5 l-sit pullups
2 BarMU
}

Round 3:
{
5 pullups
5 dips
4 pistols/leg
4 l-sit pullups
6 BarMU unbroken (PR!)

}

2015-09-04 Q3 yearly goals check

75% of the year somehow evaporated and so it's probably time to check on progress.

Here's what I had as of May 21:

1. Get my L1 cert - DONE
2. 135# Snatch - DONE
3. 200# CJ - not done, but getting closer. 195 clean in 15.1 and almost jerked it.
4. 400# Deadlift - we'll see next strength cycle how this goes
5. Do at least 3 events - One down, two to go.
6. Learn the butterfly pullup - Making some progress here
7. Sub-7 minute Fran - DONE
8. Improve my standing in the field in the Open - DONE - went from 40th percentile for my age group to the 24th percentile. Didn't do as well as I'd have liked, but I should be happy with this jump.
9. 10' handstand walk - not done. A tiny bit of progress on HS holds and balance here.
10. 5 UB Muscle-ups. Have hit 3. I'll get there. 

I actually haven't hit any of my listed goals in the last 3 months. I've had a couple nagging injuries (shoulder, pulled calf muscle). And have gotten closer on a couple:

- I got sub-5 min on Grace. Not on the above list, but was another target goal
- Did 30 MU's for time, for the first time. My MUs are getting a lot better (hitting strict ones pretty semi-consistently now. Haven't hit goal #10 above because this shoulder issue has me scared to drop into them from the top. Provided I recover by EOY, I should hit this one.
- Shoulder is also the reason for not working much on #6 above
- Hit #375 deadlift. Could have done 385 most likely but jumped up to 405 and failed. Pretty confident I can hit 400 on next strength cycle.(#4)
- Have been working on HS stability, platewalks, etc, so hopefully I'll progress on #9.

That leaves the 200# CJ (haven't attempted in a while - maybe have a go at this next week) and the events. Not much time to sign up for stuff, guess I'd better look at the calendar!

2015-09-04 WOD

WARM
std warmup
30 wallball passes
clean & squat warmup

MAIN

A. 5 min AMRAP - 155# Front squats
I did 3 every 30 seconds, but fell behind to ~45s or so part way through
Total: 7x3 = 21 reps

rest 5 min

B. 5 min AMRAP - 155# Power Clean
(same rep scheme as above)
Total: 7x3 + 1 = 22 reps

rest 5 min

C. 3 rounds, each for time, 3 min rest b/t
{
400m run
15 Thrusters 95#
}
times: 2:39, 2:51, 3:05

I added:

D. 3x10 GHD situps

E. 3 HSPlatewalk (just HS hold and then step down)

2015-09-03 WOD

Active recovery day

WARM
std warmup

MAIN

A. 2k row
8 min 4 sec

B. HS Work
- 5 HSPlateWalk (step down and attempt at step up)
- 5 HSHold ~20s (include attempts at one-hand balance)

C. MU Work
- 2 kipping MU
- 1 strict MU
- bunch of failed strict attempts

2015-09-02 WOD

WARM
std warmup
200m run

MAIN
A. 5x8 Behind the neck OH Press.
warm: 5x45, 5x45
main: 5x8 @ 65#

B. 8 min EMOM
{
1 Squat clean from above the knee
1 Squat clean from the floor
1 jerk
}
rounds 1-5: 135#
rounds 6-7: 145#
round 8: 155#

C. 5 rounds for time
{
100m run
10 pushups
10 v-ups
}
time: 4:37

I added:

D. 5 HSHold with HSPlatewalk (step down only - just getting used to these)
(HS platewalk video here)

E. One Arm Chinup progression (assisted)
2x5 chinup
2x3/arm , one arm w 2 finger assist
1 rep/arm, one finger assist

2015-09-01 WOD

WARM
std warmup

MAIN

A. Skill work. 3 rounds, not for time
{
40 DU
HS Hold (attempting balance off wall)
12 T2B
}

B. Deadlift 5x8, 10# up from last week
warm: 5x45, 5x135
main 5x8 @ 225# (up 20# from last week) (60% of max of 370, or 55% of my target of 405)

C. 8 min amrap
{
20 DU
5 Strict C2B
}
4 rounds + 20 DU

I added:

D. MU Work
1 kipping, 1 strict, several failed strict attempts