2015-06-30 WOD

Wow. Brutal chipper today, as a send off for one of our long-time members who is moving out of state.

WARM
std warmup
200m run
20 air squats

MAIN

A. For time:
{
50 burpees through tire (basically 2 20" jumps per rep. jump in, jump out, burpee, repeat)
50 CG Benchpress 65#
50 jumping goblet squats 26#
50 T2B
200m farmer carry 2x70#
200m OH barbell carry 115#
50 Benchpress 65#
50m walking back rack barbell lunge 115#
800m medball run 20#
}

time: 50:10 Rx

I added:
B: 3 rounds
{
5 chinups
3 One Arm Chinups/arm (assisted)
}

C. Bar MU's
2 singles

2015-06-29 WOD

WARM
std warmup
200m run
40 wallball passes

MAIN

A. 1k row @ ~80% effort

B. Set a 1RM deadlift
10x155 (40%)
8x185 (50%)
5x225 (62%)
3x265 (73%)
1x295 (81%)
1x335 (92%)
1x375 (103%) 10# PR
2x405 failed both times

Should have tried 385 instead but was hoping to break 400

C. 3x9 strict pullups

D. 3x20 GHD situps (alternated with C)
had to break last set in 2

I added:

E. 3x HS Holds
~30s each, balancing off wall a bit

F. strict MU attempts
4, all failed

G. MUs
5, focusing on form.

2015-06-27 Travel workout

A. Run 8.55 km - 47:31 -5:36
About a 700 ft climb in there too

2015-06-26 Travel workout

Short run while on camping trip. 104 degrees!

A. Run 5.04 km - 27:59 - 5:33 pace

2015-06-25 WOD

Normally an active recovery day, I had my trainer look up tomorrow's workout and did it today, since I'm going to be travelling tomorrow.

WARM
std warmup
2k row (~8 min)

MAIN

A. 3x20 GHD Situps

B 3x8 ring rows, supine, on a box

C. for time (half of the posted partner wod)
{
400m run
50 pushups
50 v-ups
50 goblet squats 53#
}
time: 10:30

I added:

D. MUs, singles, focusing on getting up on 2nd swing
5 MUs

2015-06-24 WOD

WARM
(was late and missed most of it)
added a couple rounds of lunges and air squats
clean drills

MAIN

A. Skill work. 3 rounds of
{
2-3 HSHolds
1-2 MU (I did 4 total)
5 pistols/leg
}

B. 1 round every 4 minutes, rest remainder of time to next 4 minute, 24 min total (6 rounds)
{
200m run
15 box jumps
5 Power Cleans 135# (Rx was 5 power snatch at 115)
}
times: 1:55, 1:57, 2:00, 2:05, 2:10, 2:15

I added:

C. 3 rounds
{
10 GHD Situps
10 GHD Back Extensions
}

D. 3x5 L-sit pullups

2015-06-23 WOD

WARM
std warmup
400m medball run
CJ drills

MAIN

A. EMOM 10
3 CJ's (full clean). I did them at 115#

B. For time:
{
1000m row or 50 cal Airdyne (I did the airdyne)
50 DU
40 T2B or v-ups (I did 20 of each)
30 Wallball 20#
20 Power Cleans 115#
10 Burpee bar jump
}
time: 10:38

I added:

C. HSHolds
3x30s

D. 5 pullups (strict), 5 chinups,

E. 3x3 One Arm Chinups (per arm), assisted

F. BarMU
just 1 to see how the shoulder felt (not great)

2015-06-22 WOD

Oh hey! It's 4 years I've been doing Crossfit.

WARM
std warmup
3x10 strict pullups, assist if needed (I did 10,8,6)
200m run
push press warmup

MAIN
A. EMOM 5
3 push press, 115#

B. Half of "Eva" - 5 rounds for time:
{
400m run (normally 800)
15 KBS 70# (normally 30 reps)
15 pullups  (normally 30 reps) (I did 9 strict instead of 15 kipping)
}
Time: 16:49

I added:

C. 3x10 GHD situps

D. MU singles
3 of them

2016-06-21 Sunday Run

Short one today. Legs pretty sore from all the squatting yesterday.

A. Run 5.38km, 30:07, 5:36 pace

2015-05-20 WOD

std workout
10 wallball
10 box jumps
200m

Main

A. "Kelly" - 5 rounds for time of:
{
400m run
30 wallball 20#
20 box jumps 24"
}
Time: 29:19 Rx - dang - only 24 seconds off my PR. Should have pushed harder

B. Front Squat 2+2+2, increasing each time:
warm: 5x45, 5x95, 4x135
main: 2x165, 2x185, 2x215, (75%, 82%, 96%)

2015-06-18 Travel workout

A. Run 4.18k, 20:53. 4:57 pace

B. 4x5 pullups

C. 4x5 Dips

D. 3x10 Leg raises

2015-06-17 Travel workout

Down in LA for E3. Ran a (almost) 5k around the park here, did some pullups.

A. 4.2 km run (actually 4.7 or so, but didn't record last bit) 21:53, 5:13 pace

B. 4x5 strict pullups

2015-06-15 WOD

WARM
std warmup
200m run

3 rounds
{
300m row
15 KBS 53#
10 T2B (I did v-ups)
}

MAIN.

A. Deadlift 2 'waves' of 3-2-1
warm: 5x135, 5x185, 5x225
main: 3x275, 2x305, 1x325... 3x305, 2x325, 1x345
(percentage of max (365), those are: 75%, 83%, 89%; 83%, 89%, 95%

B. 3 min amrap
{
5 cleans 135#
5 box jumps 30"
}
3 rounds plus 5 cleans

C. 3 min amrap
{
5 pullups (I did strict)
5 burpees
}
4 rounds + 1 pullup

I added:

D. 3x10 GHD Situp

E. 3 rounds
{
HS Hold (1 min, 45 sec, 30 sec)
3 One arm chinup per arm (assisted)
}

F. BarMU + negatives
Just 1. was too spent for the negatives

2015-06-14 Sunday Run

Decided I'd been slacking for a while now, doing 4-7k runs on sundays instead of longer, so decided to do 10k and push it a bit.

A. Run 10km. 46:37. 4:40 pace (actually only 1min 13 sec off my PR)

2015-06-13 WOD

WARM
std warmup
200m run
2 rounds
{
5 wallball
5 box jumps
5 trap pulls
}

MAIN

A. 8 min AMRAP
{
300m row
15 wallball
15 pullups

}

2 rounds + 16 (300m row + 15 box jumps)

6 min rest

B. 8 min AMRAP
{

200m run

12 box jumps 24"

12 T2B

}

2 rounds + 1 (200m run)

6 min rest

C. 21-15-9

{

Power Cleans 115#

S2O (Push Jerks) 115#

}

time: 10:27

I added:

D. MU work

3 MUs

5 attempts at strict MU, all failed

E. 3x10 GHD situps

2015-06-12 WOD

WARM
std warmup
200m run
3 rounds
{
10 KBS 53#
10 v-ups
}

MAIN

A. June Challenge. 2 min amrap below, score is weight X deadlift reps
2 min amrap
{
5 deadlift 225 or 275 (I did 225)
5 Burpee bar jumps
}
20 deadlifts, 15 burpees
score = 4500

B. Benchpress 3x4, 80#
warm: 5x45, 5x95, 4x135
main 4x155, 4x155, 4x155

C. 9-6-3 (I substituted cleans for snatches)
{
Power Cleans 115#
Front Squat 115#
Squat Clean 115#
}

I added:

D. GHD Situps
3x10

E. MU practice
2 kipping MUs
Strict MU attempts (like 8 or 9, all failed)

2015-06-11 WOD

Active recovery day

WARM
just did mobility work

MAIN

A. 5k run, ~25min

B. 3 rounds, not for time
{
5 pullups
3 One Arm Chinups (assisted)/arm
3 ring dips
}

C. MU practice
about 10 minutes of working on strict MU to no availe
then 2 kipping just for fun

2015-06-10 WOD

Early work meeting, so went to the 11:30 session

WARM
std warmup
400m medball run
200m row
2x5 pullups
3x5 back squat (95, 125, 135)
3x4 push jerk (95, 125, 135)

MAIN

A. Capacity test:
{
i. 4 min rowing for cals
75 cals
1 min rest
ii. 3 min pullups (I did strict, to be careful about shoulder)
22 pullups

1 min rest
ii. 2 min BW back squat (165#)
22 reps

1 min rest
ii. 1 min S2O (push jerk) 135#
10 reps
}
total: 129

B. 3x4 front squat ~80% ORM (which for me is 180 - though I miscalculated and thought it was 165)
warm: 3x135, 3x 165
main: 4x165, 4x165, 4x185

2015-06-09 WOD

WARM
std warmup
200m run
20 wallball 10#
20 wallball pass 10#
200m run
Clean drills
Thruster drills

A. 10 min skill work - pick 2 things and work on them 5 min each

- BarMU slow negatives (progression toward strict Bar MU)
2x5 scap pulls
2x5 slow strict pullups
5 BarMU with slow-as-possible negatives (that weren't very slow)

- Freestanding HS work
~6 HS Hold, balancing off wall few seconds at a time

B. 10 min build to a ORM Squat clean thruster
3x95, 3x115, 2x125, 2x135, 2x145,
2x155 - failed both reps (cleaned but couldn't press it out)

C. For time:
30 Squat Clean Thrusters 135#
time: 8:39

I added:

D. MU practice
2 MU, 1 failed rep

2015-06-08 WOD

WARM
std warmup
400m run

MAIN

A. Benchmark test - max effort. For time:
{
250m row
15 burpees
25 KBS 70# (Rx was full overhead, but because of my shoulder, I did russian swings)
15 burpees

250m row

}

time: 4:27

B. Deadlift 3x4, add 10-20# from last week. Should be about 75-80%. (I missed last week, so just aimed for about 80% of max (365x.8 = 292)

warm: 5x95, 5x135, 5x185, 5x225

main: 4x275, 4x285, 4x295

C. Pullup progressions

2x5 strict pullups

3x5 weighted strict pullups 20#

2015-06-07 Sunday Run

Short recovery run.

A. Run 4.02km, 20:06, 5:00 pace

2015-06-06 WOD

WARM
std warmup
3 reps of each of the below
200m run

MAIN

A. "Lumberjack 20" Hero WoD. scaled a couple movements.
{
20 Deadlifts 225lbs (Rx was 275)
Run 400m
20 KB swings 70#
Run 400m
20 Front Squats 135# (Rx was OH Squat at 115# but I can't even get the bar over my head right now)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps 24"
Run 400m
20 Squat Cleans 90# (Rx is Dumbell cleans 2x45#, but we used barbell just because of number of folk there)
Run 400m
}
time: 31:23

I added:

B. Ring MU's
Just did 2 to see how they were feeling (answer: ok, despite tweaky shoulder)

2015-06-05 WOD

WARM
std warmup
5 partner over unders
2x5 pushups
200m run

MAIN
A. Tabata pushups - focus on perfect form
7,7,6,6,6,6,6,6

B. Benchpress 3x5 - aim for 75%
warm: 5x45, 5x95
main: 155x5, (1st set was pretty painful, so I scaled down) 135x5, 135x5
(155 is 77% my max. 135 is only 67%. not looking good for PR on this cycle)

C. Partner wod. Do the 2 400m runs together, all the rest is one working while one partner rests. 16 min cap
{
400m run
100 Jumping Squats holding 25# plate
80 dips
60 V-ups
40 strict pullups
20 strict HSPU (I did 3 strict, 6 kipping, partner did 11 strict)
}
time: 15:55

2015-06-03 Travel Workout

Went running in Taipei again, found a set of pullup bars, dip bars, etc, in a park near the hotel

A. Run 4.75 km, 25min

B. 4 rounds, not for time
{
5 dips
5 strict pullups
5 hanging leg raises
1 BarMU
}

2015-06-02 Travel Workout

Went for a run in Taipei.

A. Run 5.25k. 30min (runkeeper crapped out on me)

2015-05-31 Sunday run

Short run before heading out for biz travel.

A. Run 5.17km - 25:22 4:54 pace