2016-12-31 WOD

WARM
std warmup
500m row
5 each of all movements below

MAIN

A. 8min AMRAP
{
20 DU
16 v-ups (subbed for T2B)
}
score: 7 rounds, 20 reps (272)

5 min rest

B. 8min AMRAP
{
20 wallball
16 burpees
}
score:3 rounds, 2 reps (110)

5 min rest

C. 8min AMRAP
{
20 ring rows (subbed for pullups)
16 box jumps 24"
}
score: 3 rounds, 14 reps (122)

5 min rest

D. 8min AMRAP
{
20 KB Swingss 53#
16 Goblet squats 53#
}
score: 3 rounds, 6 reps (114)

5 min rest

I added:

E. MU work

1 MU

1 MU

6 MU unbroken (PR!)

2016-12-30 WOD

WARM

500m row (2 min slow, 1 min med, 1 min fast)
std warmup
2x10/arm KBOHPress

MAIN

A. Dec challenge
5 min amrap Squat clean thrusters for #'s 95/135/165 choice
I did regular thrusters at 95# - 42 of them

B. Metcon. 3 rounds. 3min/round, 3min rest
{
500m row
remainder of 3 min (usually about 1 min), benchpress 95#
score is bench reps
}
17, 19, 18

C. Build to heavy 3 rep back squat
5x95, 4x135, 3x185, 3x215, 1x245fail

I added:

D. HSHold
4x15-20s

2016-12-29 WOD

active recovery day

WARM
std warmup

MAIN

A. 500m row

B. build to a heavy push jerk
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175, 1x190 PR

C. HSHold work
4x20s~

2016-12-28 WOD

WARM
std warmup
3rounds:
{
7 cal row
6 wallball
5 pushup
}

MAIN

A. 3 rounds, not for time
{
50 DU
5 pistols/side
6 HSPU (strict, no abmat)
}

B. 21-15-9
{
row for cals
wallball 20#
pushups (subbed for pullups)
}
time: 6:50

I added:

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold for balance (hit 20s freestanding, which was one of my goals for the year! PR!)
1 dragonflag negative
}

D. BackBridge
3x5s

2016-12-27 WOD

WARM
std warmup
4x100m row + burpees for how many m over/under (14, 2, 2, 0)

MAIN

A. "31 Heroes". Done as partner workout, one person is always running w sandbag, other working on the wod, which is:
31 min amrap:
{
8 Thruster 135# (we did 115#)
6 rope climbs (I subbed MU's)
12 box jumps 30"
400m run w 45# sandbag
}

Round 1: 8 thrusters, 3 MUs, 400m run
Round 2: 1 box jump, 8 thrusters, 3 MUs, 400m run

Round 3: 4 box jumps, 8 thrusters, 3 MUs, 400m run

Round 4: 8 box jumps, 8 thrusters, 3 MUs, 400m run

Round 5: 4 box jumps, 4 thrusters, 3 MUs

2016-12-26 WOD

WARM
std warmup
20 ball slams
Front Squat & Jerk warmup

MAIN

A. work to a heavy Deadlift + Front Squat + Jerk (also included a Clean, but I subbed Deadlifts - same goes for part B)
5x75, 3x95, 2x115, 2x135, 1x155, 1x165

B. 3 min AMRAP
{
3 Deadlift 135#
3 Front Squat 95#
3 Push Jerk 95#
}
5 rounds + 5 reps

2 min rest

C. 3 min AMRAP
{
3 Deadlift 185#
3 Front Squat 135#
3 Push Jerk 135#
}
3 rounds + 3 reps

2 min rest

D. 3 min AMRAP
{
3 Deadlift 215#
3 Front Squat 155#
3 Push Jerk 155#
}
2 rounds + 3 reps

I added:

E. HSHold
3x20s~

2016-12-24 WOD

WARM
std warmup
10 KB thruster (36#)
10 KB Deadlift
10 KBS
3-5 reps of all movements below

MAIN.

A. 12 Days of Xmas! Like the song, do first movement, then 2 of 2nd movement, 1 of first....
{
1 Front Squat 135# (12 times in all = 12 reps)
2 MU  (11 times in all = 22 reps)
3 HSPU   (10 times in all = 30 reps)

4 burpees   (9 times in all = 36 reps)

5 box jump 30" (8 times in all = 40 reps)

6 DB Bench 20# (7 times in all = 42 reps)

7 Wallball 20# (6 times in all = 42 reps)

8 V-ups (5 times in all = 40 reps)

9 jumping squats (4 times in all = 36 reps)

10  KBS 53# (3 times in all = 30 reps)

11  pushups (2 times in all = 22 reps)

12 Cal Airdyne  (1 time = 12 reps)

}

Time: 37:44

2x(12+22+30+36+40+42) = 364 reps in all!

2016-12-23 WOD

WARM
std warmup
2 rnds
{
10 KB Deadlift (left leg)
10 scap pulls
10 KB Deadlift (right leg)
10 skip swings

}

400m run

MAIN

A. Work to a heavy 3-rep deadlift

{

10x45, 10x95, 8x135, 8x185, 4x225, 3x275, 3x305

}

B. "Diane". 21-15-9

{

Deadlift 225#

HSPU

}

time: 11:30 (1 min slower than my PR, but given the deadlifts today, that wasn't happening)

C. For time:

{

30-20-10 burpees

6-4-2 (was 15-10-5) MUs

} 

I added: 

D. HSHold

3x20s

managed one of them for about 10s freestanding! PR!

2016-12-22 WOD

WARM
std warmup

MAIN

A. 1k row
3:55

B. Work to a heavy DL
10x95, 8x135, 6x185, 4x225, 3x255, 2x275, 1x315, 1x345, 1x365F

C. 3 rounds
{
TuckBackLever
TuckFrontLever
}

D. HSHold
4x30sec

2016-12-21 WOD

WARM
std warmup

MAIN

A. Skill work - work on HSPU or MUs

2 MUs
2 HSHold
2x2 HSPU
2MUs (consecutive)

B. 5 rounds for time, work at 80% effort
{
400m run
3 MU (Rx was 6, but I scaled to 3, did all 5 rounds as 3 unbroken/round)
10 HSPU (Rx was 12, but I did 10 strict - 6+4, 5+3+2, 4+3+2+1, 3+3+2+2, 3+2+2+2+1)
}
time: 25:05

2016-12-20 WOD

WARM
std warmup
10 kbs 26#
10 air squats
10 kb thrusters 26#
10 v-ups

MAIN

A. 10 min emom
{
3 OH Press, increasing weight
75x2 85x2, 95x2, 105x2, 95x2
}

B. 10 min AMRAP
{
10 Knee tuck raises (subbed for T2B)
10 thrusters 95# (Rx was 105)
10 burpees
}
4 rounds + 10 knee tucks

C. 3 rounds, not for time
{
2 MU (subbed for rope climbs)
10 pushups (subbed for pullups)
40 DU
}

D. HSHold
4 x ~30s

2016-12-19 WOD

WARM
std warmup

MAIN

A. 3x5 OH Squat, at temp 31x1, moderate weight
I went light as I wasn't sure how shoulder would be feeling. Was tight, but not painful
warm: 2x5x45
main: 1x5x55, 1x5x65, 1x5x75

B. 8 min AMRAP
{
15 Front Squat 75# (subbed for Power Snatch)
30 DU
}
5 rounds + 2 reps

C. 3 rounds max pushups (subbed for pullups) 2 min b/t
20, 22, 17

I added:

D. 5x HS Hold
for balance. Longest freestanding increment was about 7-8 seconds. Pretty close to my goal of 10s!

E. 3x10 GHD situps

F. 1 Ab wheel rollout

2016-12-18 Sunday Workout

Missed Saturday's workout at the box, and it was too icy to go running today, so I hit the gym at work and did a fun little WoD I made up.

WARM
std warmup
500m row

MAIN

A. 'Spicy Sally' - "Bring Sally Down", 3 times, w 3 different movements, 2min rest b/t

A1. Bring Sally Down w BackSquat 95#
30 squats, ~3 min squat hold total
(missed 2 squats, broke two times)

A2.Bring Sally Down w Benchpress 95#
30 Bench, ~3 min bar hold at extension
(missed ~6 squats, broke 4times)

A2.Bring Sally Down w HSPU
30 HSPU, !2 min squat hold total
broke at least 4-5 times. That one was spicy

B. 3x8 OH Press
40#, 60#, 70#

Later...

C. Did it again , Bring Sally Down, AirSquats (did it w my kid at home)

2016-12-16 WOD

WARM
std warmup

MAIN

A. Work to a heavy clean
5x75, 3x95, 3x115, 3x135, 2x155, 2x165
didn't want to go too heavy due to recovering injury

B. 3 rounds for time
{
3 MUs (Rx was 5)
10 BackSquat 135# (subbed for cleans)
20 Box Jump 24"
}
time: 10:59

I added:

C. Not for time
{
~15s HSHold
3 shrimp squats/leg
~15s HSHold
2 shrimp squats/leg

~15s HSHold
1 shrimp squat/leg

~15s HSHold
1 shrimp squat/leg

}

2016-12-14 WOD

WARM
std warmup

MAIN

A. 4 rounds for time, 8 min cap
{
8 box jumps 24"
10 GHD situps (subbed for T2B)
12 PushPress 95# (Rx was 115#)
}
time: 6:35

5 min rest

B. 4 rounds for time, 8 min cap
{
6 Power Clean 115# (Rx was 135#)
12 burpee over bar
24 DU

}

time: 8:50

I added:

C. 4 rounds not for time

{

1 MU

1 HSHold, ~20s

}

D. not for time:

{

3 Dragon flag negatives

1 back bridge, ~5 second

2 Dragon flag negatives

1 back bridge, ~5 second

1 Dragon flag negative

1 back bridge, ~5 second

}

2016-12-13 WOD

WARM
std warmup

MAIN

A. EMOM 75sec (8 rounds in 10 min. Was snatched but I subbed DL's)
{
5 deadlifts
(2x5x135, 2x5x165, 2x5x185, 2x5x215
}

B. For time:
{
20 cal Airdyne (subbed for row)
20 Front rack lunge 95#
25 cal Airdyne (subbed for row)
25 Front Squat 95#
30 cal Airdyne (subbed for row)
30 Back Squat 95#
}
time: 13:20

I added

C. not for time:
{
3 weighted pistols/leg 18#
HSHold ~20s
2 weighted pistols/leg 26#
HSHold ~20s
1 weighted pistol/leg 26#
HSHold ~20s
}

2016-12-12 WOD

WARM
std warmup
2 rounds
{
OH KBPress 26#
front rack stretch
}

MAIN

A. Building over sets, in 15 min
{
3-3-3 OH Press 75, 95, 115
3-3-3 Push Press 115, 115, 125
3-3-3 Push Jerk 125, 135, 135
}

B. 21-15-9
{
Thruster 95# (Rx was 115#)
Box Jump 24" (subbed for Power Cleans 115#)
}
time: 6:55

I added

C. HSHolds
4x15s each

2016-12-11 Sunday Run

A. Run 9.82km, 49:13, 5:01 pace.

2016-12-10 WOD

WARM
std warmup

MAIN

A, B, C, all done w partner - each does a full round, then rests while partner does full round

A. 3 rounds for time
{
10 pushups (subbed for pullups)
10 KBS 53#
}
time: 6:20

5 min rest

B. 4 rounds for time
{
8 HSPU
10 GHD situps (subbed for 2 rope climbs)
}
time: 14:00

5 min rest

C. 5 rounds for time
{
20 wallball 20# (did all 5 rounds unbroken)
10 burpees
}
time: 16:40

I added deadlifts from the other day since I missed while travelling

D. Work to a heavy 1RM deadlift
95x10, 135x8, 185x6, 225x4, 275x3, 315x2, 345x1, 365x1 failed - twice

2016-12-09 Travel Workout

WARM
std warmup

MAIN.

A. 10,9,8....1 of:
{
10 pushups
10 situps
10 pistols
10 dips
10 HSPU (after couple rounds, this just turn to HSHold)
10 KBS (26#)
10 DBRow (30#)
10 burpee
10 air squat
1 back bridge (per round)
}
not for time, but took about 30 min

2016-12-08 Travel workout & Run

WARM
std warmup

MAIN

A. Run 8.39km. 46:03, 5:29 pace. Would've been a full 10k but was kind of pressed for time.

B. Work to a heavy Deadlift (well, as heavy as hotel weights would allow before USING THEM ALL!)
10x95, 135x8, 185x6, 235x4, 255x2

2016-12-07 Travel Workout

Short workout in hotel gym

WARM
std warmup

MAIN

A. 3x8 lat pull downs (very light)

B. work to heavy back squat (on smith machine though :-( )
45x10, 135x5, 185x5, 225x3
255x2, 275x1, 295x1

C. 3x5 dips

D. Arm rehab exercises w band

2016-12-03 Short run

Short run while travelling

A. Ran 5.61 km, 29:13, 5:13

2016-12-01 Active recovery workout

gym closed today. light workout.

WARM
std warmup (but lighter)

MAIN

A. row 500m

B. 3 rounds, not for time:
{
30s HSHold
3 front squat 135#
}

C. 3 rounds, not for time
{
1 back bridge
3 pistols/leg
}

2016-11-30 WOD

WARM
std warmup
200m run
3 rounds
{
10 wallball 10#
10 KBS 26#
}

MAIN

A. 6 min AMRAP
{
10 pushups (subbed for pullups)
15 wallball 20#
}
4 rounds

2 min rest

B. 6 min AMRAP
Burpee Box Jumps 30#
total: 40

2 min rest

C. 6 min AMRAP
{
100m sprint
15 KBS 53#
}
5 rounds

I added:

D. 4 rounds, not for time
{
1 dragonflag negative
1 HSHold, for balance

2016-11-29 WOD

WARM
std warmup
2 rounds
{
5/arm 26# one-arm KB press
30s plank
}
2 rounds
{
10 goblet squat 26#
10 v-ups
}

MAIN

A. 4 rounds for time, 80% effort (deload week)
{
11 cal Airdyne
8 deficit Deadlift 95# (4" deficit)
8 HSPU (strict: 8 first round, then 7,6,5)
8 Front Squat 95#
}
time: 12:37

B. work to a moderate 10-rep Deadlift
5x135, 5x185, 10x205

I added:

C. 2 rounds
{
1 shrimp squat/leg
1 pistol squat/leg
}

D. Dragonflags
4 negatives, one with a good-form raise

2016-11-28 WOD

WARM
std warmup

MAIN

A. 4 rounds, each a sprint w 3 min rest b/t
{
30s Push Press
30s Burpees
30s GHD situps (subbed for pullups)
}
1: 19, 5, 9
2: 20, 6, 10
3: 20, 6, 10
4: 21, 7, 11

B: BackSquat - work to a moderate/heavy 10-rep (deload week)
5x95, 10x135, 10x155, 5x185

I added;

C. HSHold
3x 20s

D. 2x TuckFrontLever

2016-11-26 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
3 Front Squat 95# (was snatches, I had to sub)
}

B. 5 rounds for time. 32 min cap
{
3 rounds of Cindy
{
1 MU (I subbed for the Rx 5 pullups)
10 pushups
15 Air Squat
}
1 round DT
{
12 DL 135# (Rx was 155#)
6 Front Squat (Rx was 9 Hang power Clean)
3 Push press (Rx was 6)
}
}

I made it through 4 full rounds, then 2 full rounds of cindy, then 1 MU (so got the 15 MU done)

2016-11-25 Post-Turkey wod

OMG. what a grind this one was. I scaled it and was STILL one of the last people finished

WARM
std warmup

MAIN

A. 20 rounds for time:
{
5 thrusters 95# (did mine off the rack since i can't clean right now)
10 pushups
1 MU (Rx was 5 pullups, but I subbed)
200m run
}
time: 54:30

Rx was to increase weight at 5,10,15 round mark. I did not. Because 100 thrusters (and 200 pushups, and 20 MUs!)

2016-11-24 Pre-turkey wod

Beefy one today.

WARM
std warmup

MAIN

A. 15 min AMRAP
{
30 Air squats
15 HSPU (1 did 15 strict, 15 kipping, 10 kipping, 10 kipping)
5 MU (I did 2/round)
}
4 rounds + 15 squats

5 min rest

B. 15 min AMRAP
{
400m run
25 KBS
25 pushups (subbed for pullups)
}
3 rounds + 1 run

5 min rest

C. For time:
{
100 wallball (I did 50 at 20#, then the other 50 at 14#)
50 burpees
100 DU
25 v-ups (subbed for T2B)

D. Suprise wod: 100 cal Airdyne for time
Did 5x10cal each, trading off. 8:08 time

2016-11-23 WOD

WARM
std warmup
250m row
rowing sprint starts (2)

MAIN

A. November challenge - 2K row for time
time: 7:39.8 (PR!)

B. Benchpress 3x3x3 clusters
warm: 5x95
main: 3-3-3 @ 135 x 2; 3x3x2 @ 145

C. (superset w B) DB Push Press, 31x1 tempo 3x8/arm

D. Tabata (alternating sets every 30s, 4 of each movement)
{
GHD situps (7-5-5-5)
Burpees (6-5-5-7)
}

2016-11-22 WOD

WARM
std warmup
250m row

MAIN

A. For time:
{
1 mile run (6:30)
Annie: 50,40,30,20,10
{
DU
Situps
} (~ 7:00)
1k row
}
total time: 17:51

B. Deadlift clusters 3x 2-2-2, 3 min b/t, 15s b/t reps
warm: 10x135, 7x185, 5x 225,
main: 275 x 2-2-2, 295x 2-2-2, 305 x 2-2-2

I added:

C. 3x HSHold ~30 each

2016-11-21 WOD

WARM
std warmup
2 round
{
10 ball slams 12#
10 goblet squats 26#
}
2 round
{
10 wallball 12#
10 kbs 26#
}

MAIN

A. Back Squat 3x3, add 10# from last week
warm: 10x45m 8x95, 5x135, 3x155, 3x185
main: 3x205, 3x225, 3x225

B. 1x10 back squat
10x175

C. HS work (while rest of class was doing snatches)
5 rounds
{
1 strict, full depth, HSPU
1 HS Hold (1 min, 45 sec, 30 secx3)
}

D. 4 min AMRAP
{
20 DU
5 Front squat 135# (2nd round 4, 3rd/4th rounds, 3 reps)
}
4 rounds + 10 DU

E. 4 min AMRAP
{
8 GHD situp
8 Box Jump 30"
}
3 rounds + 1 GHD situp

2016-11-20 Sunday Run

legs pretty mushy after all the squats this week, so did a 5k instead of the usual 10.

A. run 5.66 km. 28:06. Pace of 4:58

2016-11-19 WOD

WARM
std warmup
3 rounds
{
5 wallball 12#
5 pushup
}
3 rounds
{
5 ballslams 12#
5 v-ups
}

MAIN

A. 30 min emom, rotating between 3 movements each minute
{
A. 5 strict HSPU (50 in all!)
B. Row 18 cal (I did 13/round)
C. Front Squat 135# (I subbed for power clean which was Rx at 165#)
}

B. build to a heavy triple back squat
3x 135, 3x165, 3x185, 3x225, 3x245, 1x265fail

2016-11-18 WOD

WARM
std warmup

MAIN

For A/B, subbed back squats for CJ's due to elbow tendonitis

A. Work to a heavy back squat
10x45, 5x95, 5x115, 5x135, 4x165, 3x185, 2x205, 1x225, 235x1

B. For time: (subbed Front squats for CJs)
50 Air squats
5 Front Squats 185#
40 Air squats
4 Front Squats 185#
30 Air squats
3 Front Squats 185#
20 Air squats
2 Front Squats 185#
10 Air squats
1 Front Squat 185#
}
time: 6:57

I added:

C. 3x10 GHD situps

D. 3 One Arm chinups, assisted, right arm only

2016-11-17 WOD

Lightweight workout today, still nursing tendonitis

WARM
lightweight warmup

MAIN

A. Deadlift
warm: 10x95, 8x135, 5x185, 4x225
3x275, 3x295, 2x305

B. Back Squat
5x45, 5x95, 5x115, 5x135, 5x185

C. 2x3 pistols/leg

2016-11-11 WOD

WARM
std warmup
20 DU
10 cal row

MAIN

A. benchpress 5-5-5 clusters x3
warm: 10x45
main: 5-5-5 @ 95, @ 135, @ 135

B. Superset w above, 5-5-5 DB pushpress
5-5-5 @ 25#, 25#, 30#

C. 20 min EMOM
{
even: 50 DU (did 50 1st, last minute, 40 all the others - total 420)
odd: 20 cal row (did 10 each min)
}

I added:

D. HSHold
3x20s

E. 1 MU (as part of a 'mannequin challenge)

2016-11-10 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row

B. 2 Power Clean + Push Jerk
95, 115, 135, 155

C. One Arm Chinup, assisted
2x3/arm

2016-11-09 WOD

WARM
500m row
std warmup
deadlift drills
300m row

MAIN

A. 10x3 Deadlift, every 2 min, start at 50% and build
(there was some confusion as to what this mean - coaches took it to mean 10 reps every 2 min, but then stopped after 10 min (5 sets). I instead opted for 3 reps every 2 min, building
warm: 5x96, 5x135, 5x185
main: 5x205, 5x225, 3x255, 3x275, 3x295, 3x315, 3x335, 1x365(Failed)

B. 3x500m row, each for time, 2min b/t
1:45, 1:49, 1:50

C. Skill work (HSHolds, MUs)
1 HSHhold
1 MU
1 HSHhold
2 MU
1 HSHhold
3 MU

2016-11-08 WOD

WARM
std warmup
OH plate lunges 25#
snatch warmup

MAIN

A. Metcon 21-15-9
{
DU (2x number - 42, 30, 18)
PushPress 95#
}
time: 4:37

B. 10 min EMOM
{
Power Snatch
OH Squat
Snatch
}
5x65, 5x75

I added:

C. Tuck Front Lever
3x3

D. HSHolds
3x20s

E. MU
1,2,1

F. 3 rounds, not for time
{
10 GHD Situps
3 pistols/side (did shrimp squats last round; and pistols w no hands)
}

2016-11-07 WOD

WARM
std warmup

MAIN

A. Clean complex, 10 min EMOM
{
Power Clean
Front Squat
Hang (full) Clean
Push Jerk
}
3x95, 3x115, 3x135, 1x145

B. Back Squat - 5-5-5 Cluster, 3 sets
warm: 5x95, 5x135
main: 5-5-5 x 155, x175 (ran out of time)

C. 5 min AMRAP
{
5 burpee box jumps 24"
5 chinups (was 10 C2B pullups)
}
4 rounds + 5 bbj

I added:

D. HSHold
3x20s

2016-11-06 Sunday Run

Pretty good pace. just over a minute worse than my 10k PR

A. Run 10km, 46:32, 4:39 pace

2016-11-05 WOD

WARM
std warmup

MAIN

A. 21-15-9
{
Box Jumps 24"
KBS 53# (Rx was 70#)
}
time: 3:58

B. 21-15-9
{
Ring Dips
Power Clean 95# (Rx was 115#)
}
time: 5 reps short at 6 min time cap

C. Build to a heavy 10 rep back squat
warm: 95x10, 135x10, 155x10

I added:

D. HS Holds
3 x 20s

E. MU
1, 2, 1

2016-11-1 WOD

WARM
std warmup
3 rounds
{
15 cal row
15 KBS
5 pushup
5 situp
}

MAIN

A. 5-4-3-2-1 Deadlift AHAP
warm: 10x45, 10x95, 8x135, 6x185, 5x225
main: 5x275, 4x295, 3x315, 2x335, 1x355 (20# off my PR)

B. Chipper. For time, 18min cap
{
50 wallball 20#
40 KBS 53# (Rx was 70#)
30 power snatch 75# (I did power cleans)
20 box jumps 24"
10 HSPU (I did strict, unbroken)
20 box jumps 24"

(skipped second set of cleans)

40 KBS 53# (Rx was 70#)

50 cal row (I did 40 before hitting time cap)

}

I added:

C. Not for time:
{
1 MU
1 HSHold 20s
2 MU
1 HSHold 20s
3 MU
1 HSHold 20s
2 MU
1 HSHold 20s
}

2016-10-31 WOD

WARM
std warmup
5x5 wallball 12#

MAIN

A. 3x6 Back Squat, add 10-20# from last week
SHould have been 225#, but wasn't quite feeling up to it
warm: 10x45, 8x95, 6x145
main: 5x215, 4x215, 5x215

B. (Superset w A) 3x6/leg, bulgarian split squats, bodyweight
3x6/leg at 41x1 temp0

C. For time: 21-15-9
{
Hang Power Clean
Front Squat
S2OH (Push Jerk)
}
Rx was 115, I did 75# due to elbow issue
time: 8:50

I added

D. 3x8 strict chinups

E. HSHolds
4x20s

2016-10-30 Sunday Run

Not quite 10k but the pace is coming back. Fastest pace in 4-5 weeks.

A. Run 9.59km, 45:46, pace of 4:46

2016-10-28 WOD

WARM
std warmup
40 wallball passes
clean/thruster warmup

MAIN

A. 3x6 bench ~70%
warm: 10x45, 6x95
main: 6x135, 6x135, 4x135(failed last 2 reps)

B. 3x10 dips superset w above. at tempo
10,6,6

C. For time (I subbed GHDSitups for T2B)
{
25 GHD Situp (was 50 TTB)
25 Thruster 95# (Rx was 115#)
15 GHD Situp
15 Thruster 95#
5 GHD Situp
5 Thruster 95#

}

time: 8:28

2016-10-27 WOD

Active recovery day. Just did a few things to get the heart rate up.

WARM
std warmup

MAIN

A. 1k row
7:50

B. 3x5 ring dips

C. 3x TuckBackLever
(superset w above)

D. 4x TuckFrontLever

E. MU/HSPU ladder (that kind of fell apart). Not for time.
1 MU
1 HSPU (strict)
2 MU
2 HSPU
3 MU
2 HSPU
1 MU

2016-10-26 WOD

WARM
std warmup
snatch warmup

MAIN

A. Work to a heavy snatch in 15 min
Given that I've avoided snatching for a LONG time during shoulder recovery, I took it really light
5x45, 5x65, 3x75, 3x85, 2x95, 2x105

B. For time:
{
400m run
15 Snatch 75# (Rx was 135#)
400m run
12 PowerSnatch 75# (Rx was 135#)
400m run
15 OHSquat 75# (Rx was 135#)
}
time: 10:05

I added:

C. 3x5 dips

D. 3x assisted one arm chinup (right side only)

E. MU work
3 attempts supenated barMU (palms in), all failed
2 BarMU

2016-10-25 WOD

WARM
std warmup
3 rounds
{
mobility work w PVC
10 cal airdyne
}

MAIN

A. Front Squat (bottoms-up from low rack) 3x5 moderately heavy
warm: 5x45, 5x95, 5x115
main: 5x145 (3 times)

B. Descending ladder 10,9...1
{
pullups (I did chinups due to elbow pain)
burpees
}
time: 10:04

I added

C. HSHolds
3x~20s

2016-10-24 WOD

WARM
std warmup (which I was late for)
20 wallball passes
2x
{
8 romanian deadlifts 45#
10 KBS 36#
}

MAIN

A. Deadlift 3x6, add 20# from last week
warm: 8x95, 8x135, 7x185, 2x225
main: 6x255#, 6x275#, 5x275#

B. 3x12 GHD Back Extensions
(superset w above)

C. 5 sprint sets, start each at top of 5 min, for 25min. rest remainder of 5 min
{
30 cal row
25 wallball UB 14# (Rx was 20#)
}
times: 2:49, 2:45, 3:00, 2:55, 2:50

2016-10-23 Sunday Run

A. Run 9.54km, 49:37; 5:12
(subtracted 30s off runkeeper time due to fiddly-phone stuff at the start)

2016-10-19 WOD

WARM
std warmup
clean warmup
2 wall walks

MAIN

A. 25 wall walks for time, 5 min cap
managed 21 by the time cap

B. Work to a heavy 3 rep drop-n-go Power Clean
3x95, 3x115, 3x135, 3x155, 2x175

C. 3 rounds, each for time, 2-3 min b/t
{
15 cal row
6 burpees over erg
3 TnG power cleans
}
times: 1:25, 1:21, 1:26

2016-10-18 WOD

WARM
std warmup
3x
{
10 deadlift band pulls
10 v-ups
}

MAIN

A. 3x8 deadlift, add 10-20# from last week
{
warm: 10x95, 9x135, 8x185, 8x225
main: 8x245, 6x275, 4x275
}
(275 was too big a jump - should have done 255 or 265)

B. 1x12 deadlift AHAP
1x12 @ 225#

C. 3 rounds for time
{
15 Russian KBS 70/53 (I did 53#)
10 HSPU
}
4:54

D. 200 DU for time
time: ~4min

I added:

E. 4x5 Tuck Back Lever pullups

2016-10-17 WOD

WARM
std warmup
2 x 60s row

MAIN

A. 3x8 back squat, up 10# from last week
warm: 5x45, 5x95, 5x115, 5x135 (should probably have done a set at 155 or 165 as well)
main: 8x185, 6x205, 7x205

B. 1x20 back squat AHAP
1x20 135# (probably could have pushed 155#)

C. 8 min AMRAP
{
6 C2B pullups (I did C2B chinups due to elbow issue)
6 thrusters 95# (Rx was 115)
}
5 rounds + 2 chinups

I added

D. 5 rounds
{
5,4,3,2,1 pistols/leg
60,50,40,30,20 s HSHold
}

2016-10-16 Sunday Run

Ugh. A bit slow today.

A. Run 9.54km. 50:07, pace = 5:15min/km

2016-10-15 WOD

WARM
std warmup
snatch drills
2x5 OH Squat (bar)
2x5 KBS

MAIN

A. 3 rounds for time, 12 min cap
{
50 KBS 53#
25 Goblet Squat 53#
}
time: ~12 min
I managed 3 rounds, but last round of goblet squats I did just Air Squats

B. 3 rounds for time, 12 min cap
{
50 DU
30 T2B
10 OH Squat 115# (I scaled to 65#, 8 reps)
}
time: 11:30

C. Work to a heavy 5 rep back squat
5x45, 5x95, 5x135, 5x165, 5x185

I added:

D. lever work
{
3x tuck back lever
3x tuck front lever
}

2016-10-14 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. Work to a heavy CJ
5x95, 5x115, 3x135, 2x155, 1x175 (clean only, failed jerk)

B. 10 min EMOM
{
1 CJ
3 bar facing burpees
}
7 sets at 135#, 3 sets at 155#

C. 8 min AMRAP
{
12 box jump 24"
6 push press 115# (I scaled to 95#)
3 MU
}
4 rounds, plus 6 box jumps - all rounds of MUs unbroken!

2016-10-13 WOD

makeup for missing wed due to work travel

WARM
std warmup
40 wallball passes
20 medball situps
deadlift and HSPU warmup

MAIN

A. "Diane" - 21-15-9
{
Deadlift
HSPU
}
time: 10:15Rx - PR

B. 3 rounds, each unbroken till fail
{
3 strict pullups
6 kipping pullups
9 butterfly pullups
}
3+6+1, 3+6+1, 3+5+0

I added:

C. MU work
1 MU
1 MU
2 MU
3 strict MU attempts (all failed)
1 MU

2016-10-11 WOD

WARM
std warmup
2x
{
5 wallball
10 DU
}

MAIN

A. 3x8 Back Squat, add 10# from last week
warm: 5x45, 5x95, 5x135
main: 8x185, 8x185, 6x185

B. For time:
{
50 wallball
100 DU
40 wallball
80 DU

30 wallball
60 DU

20 wallball
40 DU

10 wallball
20 DU

}

time: 16:45

I added:

C. HSHold

3x20s

D. MU Work

5 strict pullups

3 strict C2B pullups

1 BarMU

1 Strict BarMU

2 MU

1 Strict MU

2016-10-10 WOD

WARM
std warmup, though missed most of it
2x
{
10 KBS 36#
5 v-ups
}

MAIN

A. Skill work. 3 rounds, not for time
{
5 high box jumps (30, 34, 36")
30 DU
8 strict pullups
}

B. 3x8 deadlift
warm: 5x75, 5x135, 5x 185
main: 8x215, 8x245, 8x245

C. (Superset w B)
3x8 GHD back extensions

D. AMRAP 5
{
5 box jump 30"
15 KBS 70/53 (I did 53#)
}
5 rounds even

2016-10-09 Sunday Run

A. Run 9.55km, 49:23, 5:10 pace

Ran ~400m and had to restart cause phone was acting up, so was close to 10k.Little slower than past couple weeks, but oh well.

2016-10-08 WOD

WARM
std warmup
40 wallball toss
2x
{
10 wallball
5 burpee
}

MAIN

3 partner wod's. Each is rest/work split. Each w 12 min cap

A. 3 rounds each, full round before switching
{
25 wallball 20 #
10 burpee
}
time: 7:05

B. 5 rounds of DT (I scaled weight & reps. Full reps on round 1)
{
12 Deadlift 135# (Rx is 155. Rounds 2-5 I did 9 reps)
9 Hang Power Clean 135# (Rx is 155. Rounds 2-5 I did 6 reps)
6 Push Jerk 135# (Rx is 155. Rounds 2-5 I did 3 reps)
}
time: 11:30

C. 3 rounds for time
{
30 cal row
10 D-ball clean (over shoulder) 100# (I did 4 reps/round)
}
time: 12 min

I added

D. MU Practice
{
3 pullup
1 BarMU
1 MU
1 StrictMU (yay!)
}

2016-10-05 WOD

WARM
std warmup
clean drills (snatch drills for everyone else

MAIN

A. Work to a heavy 2-position snatch (I subbed C/CJ as shown below)
{
Hang Clean
Squat Clean
Push Jerk
}
2x95, 2x115, 2x135, 2x155, 1x175 (missed jerk)

B. 12 min EMOM of above complex, ~70%
{
Hang Clean 115#
Squat Clean 115#
Push Jerk 115#
}

C. 8 min AMRAP
{
50 DU
5 CJ 135#
5 BarMU (2+3, 2+2+1)
}
total, 2 rounds + 40 DU.

2016-10-04 WOD

WARM
std warmup
2 rounds
{
15 KBS 26#
3 hollow holds/supermans
}

MAIN

A. For time
{
300m Row
25 Russian KBS 53# (Rx was 70)
25 pullups (7,6,5,4,3)
25 Russian KBS 53# (Rx was 70)
300m Row
}
time: 6:18

B. 3x8 deadlift @ 60%
warm: 10x45, 10x95, 5x135, 5x185
main: 3x8 225#

I added:

C. Ladder: 1,2,3,4(failed at 3),3,2,1
{
MU
strict HSPU
}

2016-10-03 WOD

WARM

std warmup

MAIN

A. 3x8 Back Squat, add #10 from last week
warm: 5x45, 5x95, 5x135
main: 8x165, 8x165, 8x185

B. Work to a heavy 3-rep Front Squat
3x95, 3x135, 3x165, 3x185

C. 8 min AMRAP
{
5 burpee box jump 24"
10 alternating OH lunge (plate overhead) 45#
}
5 rounds + 5 burpee box jumps

D. max unbroken pullups, 3 sets
10, 8, 6

2016-10-01 Sunday Run

A. Run 9.49km, 47:35, 5:01min/km pace

2016-10-01 WOD

Gym had a comp going on, so just light workout at work gym

A. 1k row
8 min

B. tricep extensions
8x40#, 8x50#, 8x60#

C. Benchpress
5x 45#, 6x95#, 6x115#, 6x135#

D. Deadlift
5x135, 5x185, 5x225, 1x275

E. 2x5 pullups

F. 3x8 face pulls

2016-09-30 WOD

WARM
std warmup

MAIN

A. 100 cal row
6:30-ish

B. 1 mile run

C. Work to a heavy clean & jerk
5x45, 3x95, 3x115x 3x135, 2x155
(power clean and jerk 2x175, 1x185 (clean only)

D. MU ladder
1,2,3,4, 3 (tried for 5 but failed)

2016-09-28 WOD

WARM
std warmup
200m run
2x5 kbs 53#

MAIN

A. 20 min AMRAP - try to do at sustainable pace
{
200m run
20 rKBS 53#
15 (/side) skater squats
10 HSPU (I did 10,10,9,9,8)
}
5 rounds even (scaling pushups as above)

B. 1 round every 90s for 9 rounds
{
Squat Clean
Front Squat
Push Jerk
Split Jerk
}
3x95, 3x115, 3x135

2016-09-27 WOD

WARM
std warmup
200m run

MAIN

A. 3x8 OH Press @ 60%
warm: 2x5 @ 45#
main: 3x8 @ 85# (63%)

B. 3 rounds, each for time, 4 min b/t
{
Row 15 cal
5 burpees over erg
5 Power Cleans 155#
}
times: 1:47, 1:46, 1:47

I added:

C. 3x Tuck Front Lever
2x 1 leg extended
1x straddle (held for 2-3s)

D. 3x Tuck Back Lever
1 leg extend

E. MU/HSHold, not for time:
{
1 MU
1 HSHold 20s
2 MU
1 HSHold 20s

3 MU
1 HSHold 20s

4 MU
1 HSHold 20s

}

2016-09-26 WOD

WARM
std warmup

MAIN

A. 3x8 Back Squat at 65%
warm: 5x45, 5x95, 5x135
main: 2x8 x 165#

B. For time, 8 min cap: 21-15-9 of
{
Hang Power Clean 135# (I scaled to 115#)
T2B
}
time 7:45

C. 3x max reps strict pullups
8,6,6

I added

D. MU work
1 kipping MU, several failed.

2016-09-25 Sunday Run

A. Ran 10.00km, 47:12: 4:43 pace

2016-09-24 WOD

WARM
std warmup

MAIN

A. "Helen" - 3 rounds for time of
{
400m run
21 KBS 53#
12 pullup
}
time: 10:44 (PR is 10:20)

B. "Annie" 50-40-30-20-10 of
{
DU
Situps
}
time: 7:57 (way off my PR of 6:10)

C. Isagrace. For time:
{
30 Power Snatch 135#
30 CJ 135#
}
I didn't have time for this one as I had to take my kid to a class, so just did 15 CJ 135# in about 3-4 min.

2016-09-22 Travel Workout

A. Run 8.75 km - 45 min - 5:09 pace

2016-09-21 Travel Workout

MAIN

A. 4km run
~25 min

B. 3 rounds not for time
{
10 pistols
20 situps
}

C. 3x5 pullups

D. 3x1 Tuck Front Lever

E. 3x1 One Arm Chinup (per side)

2016-09-20 Travel Workout

Not a lot of time, so got in just a quick one

MAIN

A. Back Squat
1x10 135#,
1x5 185
1x3 205
1x1 225

B. 3 rounds, not for time
{
5 pullups
10 hanging leg raises
10 dips
}

2016-09-18 Sunday Run

A. Ran 9.76km 48:04 pace 4:55
actually had to wait for a drawbridge for a 90s or so, so that'd put pace about 10s faster. meh.

2016-09-17 WOD

Slept in an missed the 7am class at the gym. Went to the club we're members at and somewhat replicated it, and added some stuff

WARM
std warmup

MAIN

A. 1000m row
4 min

B. 3 rounds, not for time
{
3 weighted pullups (20#)
5 strict pullups
7 kipping pullups
3 weighted dips (20#)
5 strict dips
7 kipping dips
}

C. 2x3 hip-to-bar chinups (well, as high as I could get anyway)

D. 3x5/leg Pistols

E. 2x7/arm DB Curls 35#

F. 2 bar MU

G. 2x5 DB incline benchpress 35#

2016-09-16 WOD

WARM
std warmup

MAIN

A. 3x15 back squat, ahap
warm: 5x45, 5x95
main: 1x15 115#, 1x15 135#, 1x15, 155#

B. 21-15-9
{
Hang Power Clean
S2O
}
Rx weights: 135, 155, 175 (for 21,15,9)
I did 115, 135, 155
time: 15min

I added:

C. 3x10 GHD Situp

D. 3x HS Platewalk

E. 3x Tuck Front Lever

2016-09-15 WOD

Active recovery day. Did some skills work. came up short on CJ, did better than expected on MUs. A wash, I guess!

WARM
std warmup

MAIN

A. 1000m row
4min

B. Work to a heavy CJ
5x45, 3x95, 3x115, 3x135, 2x155, 2x175 (power clean + jerk), 1x185 fail

C. MU work
2x5 pullup
1 kipping MU
3 strict MU attempts, 2 successful
1x3 MU

2016-09-14 WOD

WARM
std warmup
200m run

MAIN

A. Partner wod. share work and trade off as needed. Each movement must be completed before moving on to net. 35 min cap
{
150 cal row (40, 35 cal each)
50 Thruster 115# (5x5 each)
100 T2B 13 (I did 53 - 7,6,8x5)
50 C2B pullups (5x5 each)
100 pistols (I did 6x5/side, or 60)
800m run
}
time: 35:30

2016-09-13 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
50 DU
90s HS Walk practice (I just did hs hold/balance)
2-4 MU (I did 4/round; 1+3, 4, 4)
}

B. 3x3 back squat @ 70%
warm: 5x45, 5x95, 5x145, 3x165
main: 3x185, 3x185, 1x205

C. 1 of below complex every 90s for 15 min (10 rounds)
{
Squat Clean
Front Squat
Push Press
Push Jerk
}
95 (2 rounds), 115(2 rounds), 135(4 rounds), 155 (2 rounds)

I added:

D. One Arm Chinup progression
2x5 strict chinups
1x3/arm (2 finger assist)
1x3/arm (holding-wrist assist)

2016-09-12 WOD

WARM
std warmup
200m run
Clean drills

MAIN

A. Sept challenge. For time:
{
800m run (3:04)
10 Clean & Jerk 155#
}
total time: 5:40

B. For time. 21-15-9
{
Deadlift 275# (I did 225#)
Box Jump 30"
}
time: 9:40

I added:

C. Tuck Front Lever
2x one leg extended
1x full lever (barely held for a second before lowering)

2016-09-11 Sunday Run

Got back to doing my 10k sunday run, and calf injury and groin pull both seemed more or less healed up. Was able to get fastest pace since April.

A. Run 10.01km, 46:22, pace: 4:38

2016-09-10 WOD

WARM
std warmup
clean drills
200m run

MAIN

A. For time:
{
120 DU
60 KBS 53#
30 Thrusters 95#
}
time: 8:38

2 min rest

B. 5 rounds for time, 10 min cap
{
3 cleans 135# (Rx was snatches, but I subbed)
2 BarMU
1 round cindy {5 pullups, 10 pushups, 15 air squats}
}
time: 10 min cap. 4 rounds plus + 3 cleans + 2BarMU

2 min rest

C. 100 cal row for time
6:48

2016-09-06 WOD

WARM
std warmup

MAIN

A. Back Squat clusters. 2-3 min between clusters, 30s between sets.
warm: 5x95, 5x135
{
3-3-3 at 70% (I did just 185# - just 65%. But getting over injury still - didn't want to push it)
2-2-2 at 80% (205 - 72%)
1-1-1 at 90% (225 - 82%)
}

B. 6 min AMRAP
{
4 burpees
2 MUs
}
5 rounds, 4 burpees

C. 6 min AMRAP
{
6 Power Cleans 115 (Rx was 135#)
6 Push press 115 (Rx was 135#)

6 Front Squat 115 (Rx was 135#)

}

2 rounds, 12 reps (was pretty spent after B)

I added:

D. 3x Tuck Front Lever (one leg out)

E. One Arm Chinup progression
2x3 chinups
3x1/side assisted one arm chinup

2016-09-04 Travel workout

Did a lightweight workout in the morning, with a short run (was 34 degrees!), and later some hiking and kayaking

A. 40 pushups

B. 40 squats

C. 3.6km run, 20:40, 5:43/km

D. 3 mile hike

E. 2hr light kayaking

2016-09-03 Hike

Travelling this week and not much chance for gym time. Did some hiking today. nothing strenuous

A. 4 mile hike. ~1000' climb

2016-09-01 WOD

Active recovery day

WARM
std warmup
200m run

MAIN

A. 500m row

B. Clean & jerk practice
3x45, 3x95, 3x135, 3x155, 2x175 (clean only), 2x165

C. One arm chinup progression
2x3 chinups
2x2 chinups/arm w band assist
2x2 chinups/arm holding wrist

D. Lever progression
3x tuck back lever
3x tuck front lever
3x3 band-assisted front lever pull

2016-08-31 WOD

WARM
std warmup
deadlift warmup
200m run

MAIN

A. 6 rounds, starting each on 5 min mark, rest remainder (~4min each)
{
400m run
5 deadlifts @ 225# (Rx was 6 at 70% which is 265, so I scaled a bit)
10 strict pullups (Rx was 12)
}

B. MU Work
Just did a handful of kipping MU's
1,1,1,2

2016-08-30 WOD

WARM
std warmup
2 rounds
{
30s squat hold
10 KB OH Press/side (16#)
}
200m run

MAIN

A. Skill work
HS Hold balancing off wall (~6 tries, ~20s each)
Box Jumps: 3 reps x 30", 33", 36", 38" (PR)

B: Split Jerk. build to a heavy 3 rep
3x45, 3x95, 3x115, 3x135, 3x155, 2x165

C. 12 Min AMRAP
{
200m run
6 HSPU strict (I did all sets strict but to an abmat)
3 Cleans @ 70% (135#)
}
5 rounds + run (12:30)

2016-08-29 WOD

WARM
std warmup
clean drills
200m run
2rounds
{
250m row
10 air squats
}

MAIN

A. Work up to a heavy 5-3-1 Front squat, w *3* second pause at bottom
warm: 45, 95, 135, all x5
main: 155x5, 185x3, 205x1

B. 1x20 Back Squat, AHAP
20x135#

C. For time:
{
50 DU
30 pullups
10 Squat Cleans (was squat snatch - I scaled/modded it) 135#
30 pullups
50 DU
}

I added:

D. 4x1 HSHolds ~20s each

2016-08-27 WOD

Beefy workout today. Got to do some D-ball cleans, which I hadn't done before (hard!)

WARM
std warmup
clean warmup
D-ball clean warmup

MAIN

A. Partner workout. Split as needed, one works while other rests
{
42 150# D-ball lifts over shoulder (We did 30 - 15 each - at 100#)
30 Power Clean & Jerk 165# (We did 135# - 15 each)
18 Ring MU's (I did 10)
}
time: 17:30

B. 200m front rack lunge
We did 80m each at 95#
time: ~9:00

C. 100 T2B
50 each
time: 5:40

2016-08-26 WOD

WARM
std warmup
5 C2B pullups

MAIN

A. For time; 20 min cap
{
400m run
12 BarMU
400m run

9 15' rope climbs (I scaled to 6)
400m run
6 15' legless rope climbs (I scaled to 3)
}
time: 17:50

B. For time; w partner, 20 min cap
{
100 benchpress 165# (I did 115# for first 50 reps; then 95#. Did about 40 of the 100 reps)

100 burpees (I did 55 or so of the 100)

100 cal row (50 each)

}

time: 19:49

I added:

C. 3 rounds, not for time

{

1 HS HOld

10 GHD situps

}

2016-08-25 WOD

Makeup day. Was on the fench about doing Kalsu from last Saturday. Couple folk were doing it, so I did it.

WARM

Std warmup

400m run

MAIN

A. "Kalsu" – 100 Thrusters for time 135# Rx (I did 95#), but with a 5 burpee buy-in and interruption at the top of every minute. WHAT. A. GRIND!

time: 22:56

6,5,5,5,4 = 25 thruster, 30 burpees

4,4,4,3 = 15 thruster, 20 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

3,3,3,3,3 = 15 thruster, 25 burpees

5,5 = 10 thruster, 5 burpees

total of 100 thruster, 105 burpees 

I added:

B. MU/PU work

1x3 strict pullups

1x3 strict C2B pullups

2x2 weighted pullups – 22#

3x1 strict BarMU

2016-08-24 WOD

WARM
std warmup
2 rounds
{
10 v-ups
10 KB Deadlifts (light)
}
deadlift warmup
S2OH warmup
5 pullups
2 BarMU

MAIN

A. 15 min AMRAP
{
400m run
5 deadlift 365# (I scaled to 205)
10 MU (I scaled to 5 MU, added 2 BarMU on last round)
}
3 rounds (+2 barmu)

rest 8 min

B. 15 min AMRAP
{
500m row
15 T2B
10 S2OH (Push Jerk) 165# (I scaled to 95 1st round, 115 2nd, 3rd round)
}
3 rounds even

I added:

C: HS Hold
3x~30s-40s each

2016-08-23 WOD

WARM
std warmup
200m run

MAIN

A. CF Open 16.5/14.5.
21-18-15-12-9-6-3 of
{
Thruster 95#
Bar Facing Burpees
}
time: 19:38 Rx

Not as good as my second 16.5 attempt (18:07) but better than my first 16.5 attempts and 2014 attempts (21:35). Also did it once at the beginning of  2015 and got 19:11.

I added:

B. Tuck Back Lever
4x1, 1 leg extended

C. One arm chinup progression
2x5 chinups
2x2/arm one arm (band assisted) chinup

2016-08-22 WOD

WARM
std warmup
clean drills

MAIN

In 15 min, first finish "Elizabeth" in 12min or less, then use remainder of 15 for working to a heavy 3-rep back squat

A. Elizabeth - 21-15-9 of
{
Squat Cleans 135# (Did first 15 reps full cleans, then scaled to power cleans; hip flexor not fully healed)
Ring Dips
}
time: 10:58

B. Work to heavy 3-rep back squat
3x135, 3x 185. Stopped there for same hip flexor issue.

Skill work.

C. 4x1 front lever, scaled

D. 2x5 pullups, strict

E. BarMU
1, 1x2, 2 strict

F. MU
1, 1x3, 3 strict attempts, all failed

2016-08-21 Sunday Run

Started out as a fast-paced Sunday 10k, but about 6k in, my calf started to go again, so made it ~7.5 before walking the other 2.5 back to the car. >:-(

A. Run 7.45km, 34:57, 4:42 pace
pace was averaging 4:25 for the first 5k and then the calf started to fail, and I slowed down trying to push through it.

2016-08-19 WOD

WARM

std warmup
40 wallball passes

MAIN

A. 5 min amrap - Burpee box jumps (30")
total: 35

rest 5 min

B. 5 min amrap - Row for cals
total: 90

rest 5 min

C. 5 min amrap - Russian KBS 70# (I scaled to 53#)
total: 110 (20, 13, 12, 13, 12, 13, 12, 15)

I added:

D. Front Lever work
4 tuck front lever, transition to 1 leg hold 5 sec, two legs, drop.

E. One Arm Chinup progression
3x2/arm, assisted 

2016-08-15 WOD

WARM
std warmup
clean drills
200m run

MAIN

A. 15 min emom, start at 70% of push press max ( which I'm not sure of?)
{
Power Clean
Hang Clean
Push press
Split Jerk
}
warm: 5@75#
main: 5@95, 5@115, 3@135, 2@145

B. 3 sets, 30s airdyne for cals
17, 14, 16

I added

C. MU work
2x3 pullup
1x3 C2B pullup (strict)
1 BarMU, 2 BarMU (consecutive)
1 MU
1 Strict MU attempt (failed)

2016-08-14 Sunday Run (and paddle)

Went for a run, and a kayak later in the day

A. Run 10k, 47:36, 4:46 pace

B. Row (well, kayak paddle, really) 6.5km

2016-08-11 WOD

active recovery day. Did some skill work.

WARM
std warmup
50 wallball passes
400m run

MAIN

A. Row 1k
4:00

B. Work to a heavy CJ
5x45, 3x95, 3x115, 3x135, 2x155 (full clean, push jerk)
2x175 (power clean, push jerk
2x185 (power clean, failed jerk)

C. MU Work
2x5 pullups
2x3 C2B Pullups
2 BarMU
1 Strict BarMU
1 kipping MU
2 kipping MU (consecutive)
1 Strict MU (after 4 attempts - first one since I think at least April. Woo!)

2016-08-10 WOD

WARM
std warmup
clean/squat/thruster drills

MAIN

A. 3 rounds for time. 12 min cap
{
400m run
15 thruster 95#
15 pullups
}
9 reps short of 3 rounds at the time cap

B. 21-15-9 of movements below, w 8 min cap
{
KBS 70/53# (I scaled to 53#)
Box Jump 30"
}
time: 6:24

I added

C. 3 rounds, not for time
{
HS Hold ~ 20s
10 GHD situps
}

D. BarMU practice
{
2x3 C2B pullup
2 kipping BarMU
2 strict BarMU
}

2016-08-09 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy ORM snatch
given that I haven't been able to snatch for some time, didn't expect to get anywhere near my PR (I was right)
5x45, 3x75, 3x95, 2x115(failed both), 2x105

B. In 5 min:
{
60 wallball 20#
In remaining time, row for cals. Score is num cals
}
38 cals

I added:

C. One arm chinup progression
5 pullups (strict)
2x3 chinup
2x3 one arm chinup per arm - holding band

D. Front lever progressions
2 tuck front levers - one leg extend/hold
3 band front levers

2016-08-08 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 3x5 BackSquat w 3 second pause at bottom, 40-50%
warm: 5x45, 5x95
main: 5x135#, 5x135#, 5x145# (50, 53% respectively)

B. 4 sets 300m row for time, 2 min between
1:02, 1:04, 1:00, 0:58.4

C. Skill work (I worked on MUs)
10 scap pulls
2x3 strict pullups
1x3 kipping pullups
1, 2 BarMU
2 kipping MU
2 strict BarMU
1 attempt strict MU (failed)

2016-08-07 Run & Hike

Sunday morning run; hike in the afternoon.

A. Run 12.81k; 1:05:34; pace 5:07

B. Hike 3.95km. ~ 1hr

2016-08-06 WOD

Gym had a comp going on, so used Intel gym to get a workout in.

WARM
std warmup

MAIN

A. 3x HSHold
~20sec each

B. 1k row
3:44

C: work to a heavy Front Squat
45x5, 95x5, 135x3
155x2, 185x1, 205x1, 230 PR attempt, failed

D. Benchpress
45x10, 95x5
135x5
185x1 (too heavy, no spotter)
155x3x2

E. 5x50 curls; 5x 70 curls

F. 3x5 strict pullup

2016-08-04 WOD

Crazy work schedule is wreaking havoc on workout schedule. :-(

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy CJ (w split jerk)
5x45, 5x95, 3x115, 3x135, 2x155, 2x175, 2x185 (cleaned, failed jerk both times)

B. 20 minutes (ran out of time of) "Chelsea"
30 min emom of
{
5 pullups
10 pushups
15 air squat
}
first 10 rounds were Rx
second 10 rounds were 8 pushups, 14 squats
then ran out of time.

2016-08-01 WOD

WARM
std warmup
3 wall walks
2x5 pullups

MAIN

A. 5x3 Split Jerk off rack - ~70% of max
warm: 2x3 45#, 2x3 95#
main: 2x5 @ 115, 2x5 @ 135, 1x5 @ 145

B. For time. 2 rounds
{
500m row
15 HSPU (second round I did 9 hspu + 6 seated DB press
}
time: 6:53

C. For time. 2 rounds
{
100 DU (second round I did 50 DU and 50 SU)
25 pullups
}
time: 7:30

I added

D. 3 rounds, not for time
{
1 HSHold, for balance, trying to get off wall
10 GHD Situps
}

2016-07-31 Sunday Run

Both longer and faster than past few weeks

A. Run 12.85 km, 1:04:44, pace of 5:02 min/km

2016-07-30 WOD

WARM
std warmup
2x250m row
3 wall walks
2x 5 wallball + 10 DUs

MAIN

A. For time
{
50 wallball 20#
100 DU
35 wallball 20#
75 DU

20 wallball 20#
50 DU

}

time: 11:40

B. For time.

{

21 Power Cleans 135# (Rx was 155)

21 HSPU

400m run

15 Power Cleans 135# (Rx was 155)

15 HSPU

400m run

9 Power Cleans 135# (Rx was 155)

9 HSPU

400m run

}

time: 19:49

2016-07-29 WOD

WARM
std warmup

MAIN

A. Work to a 1RM back squat in 20 min
10x45, 8x95, 5x135, 4x185, 3x225
1x255, 1x275fail
bailed on the 275 pretty quickly because I could feel my 90% healed groin pull was having none of it. Better to not re-injure myself. 255 is 90% of my previous 1RM of 285

B. 4 rounds for time
{
600m run
20 burpee box jumps 24"
}
time: 20:38

I added:

C. One arm pullup/chinup practice
2x3 chinup
2x3 pullup
2x1 one arm chinup (per side) with band
2x1 one arm pullup (per side) with band

D. Strict BarMU practice

did 4 of them, but pretty ugly. strenth not back 100% yet

2016-07-28 WOD

Used thursday as makeup for missing Saturday's WOD.

WARM
std warmup
2x5 strict pullups
1x5 C2B pullups
2 MUs

MAIN

A. 5 rounds, one on each 6 min interval, remainder of time resting
{
400m run
3 MUs (Rx was 4)
5 strict HSPU (did all 25 strict!)
6 OH Squats 75# (Rx was 135#)
}
each round took about 4:40-4:50

I added

B. not for time:
{
10 GHD situps
3 pistol squats/leg
10 GHD situps
3 shrimp squats/leg
10 GHD situps
3 pistol squats/leg- no hands

10 GHD situps

3 shrimp squats/leg - no hands (which I wasn't able to really pull off)

}

2016-07-27 WOD

WARM
std warmup

MAIN

A. Work to a 1RM Benchpress
45x10, 95x10, 115x8, 135x6,
155x3, 175x1, 195x1, 210x0(failed, but close)

B. 5 min AMRAP
{
5 strict pullups
5 ring dips
}
5 rounds, + 2 pullups

C. 5 min AMRAP
{
5 Power Snatch 115# (I scaled to 75#)
10 box jump overs 24"
}
4 rounds + 5 snatches

I added

D. One Arm Chinup progression
2x5 chinups
2x2/arm assisted (band) one arm chinup
1/arm assisted (band) one arm chinup with slow negative

E. Front Lever progression
3 straddle front lever (could only hold for a second or two)

2016-07-26 WOD

Back from a few days camping. Back to it.

WARM
std warmup
deadlift warmup

MAIN

A. work to a 1RM deadlift
95x5, 95x5, 135x5, 185x5, 225x5
275x3
315x1, 335x1, 355x1, 385x0(fail)

B. Sprint test for time
(This was programmed a couple months back but not sure if I did it?)
{
250m row
15 burpees
25 KBS 70/53 (I did 53#)
15 burpees

250m row

}

time: 4:46

I added:

C. MU work
{
2x5 strict pullups
2x2 kipping BarMU
1 strict BarMU
1 kipping Ring MU
5 attempts strict Ring MU, all failed (but closer!)
}

2016-07-23 7k Run

Camping at Oregon coast. Got a run in.

A. 7.1k run, 39:58, 5:38 pace (still slow. Need to start picking it up)

2016-07-21 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Back Squat (50%)
5x45, 5x95, 5x135, 5x135

C. CJ practice
bar drills
3x95, 2x115, 2x135, 2x155, 1x175 (clean only, failed jerk)
1x175 Power Clean + Push Jerk
2x185 Power Clean, failed jerk

D. MU work
5 pullups
5 c2b pullups
1 strict barmu
4 attempts at strict ring mu, all failed

2016-07-20 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 35 min amrap, 80% effort
{
400m run
20 wallball 14#
10 Box jumps 24" (step down)
5 Power snatch 65#
}
8 rounds, plus 200m run

I added:

B. One Arm Chinup progression
1x5 pullups
2x5 chinups
2x3/arm assisted one arm chinup

C. Front lever progression
3x tuck front lever

2016-07-19 WOD

deload week, so nothing pushing too hard

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
50 DU
15 KBS
5 HSPU
}

B. 1k row, 80% effort
4:10

C. 15 min AMRAP. 80% effort
{
200m run
10 DL 40% (155#)
5 MU/BarMU (I scaled to 3 Ring MU, first ones since April!)
}

I added

D. 3 rounds, not for time
{
10 GHD Situps
1 HSHold (~20s trying to get off wall)
}

2016-07-17 Sunday Run

A. Run 11.81km. 1:02:45, 5:19/km pace

A lot slower than usual, but given injuries as of late, was good enough for me.

2016-07-16 WOD

WARM
std warmup
400m medball run
30 wallball passes

MAIN

A. For time:
{
800m run
30 OH press (strict) 75# (Rx was 95#)
800m run
20 push press 105# (Rx was 135#)
800m run
10 push jerk 135# (Rx was 185#)

}

time: TBD (need to check notes)

B. 10 rounds for time. 20 min cap

{

15 wallball (last 3 rounds, did 10 reps, just to make it under cap)

5 pullups strict (did 9 rounds unbroken, then last round 4+1)

1 Squat Clean 135# (Rx was 185#)

}

time: 19:48

2016-07-15 WOD (& BIke)

Left the car at the air shuttle terminal, so rode in to the office today

WARM

- 5 mile bike ride (home to gym)
std warmup
40 wallball passes

MAIN

A. 3 rounds, not for time
{
40 DU
2-3 hawaiian squats/side
2 legless rope climbs (I did 5 in total, 2 to 15', others to 12')
}

B. Work to a heavy 5-3-1 bench
warm: 10x45, 8x95, 6x135
main: 5x165, 3x185, 1x205(fail), 1x195

C. 10 min AMRAP
{
30 KBS 53/70 (I did 53#)
15 T2B
5 Burpee boxjump 24"
}
3 rounds + 13 KBS = 193 reps

D. 7 mile bike ride

2016-07-13 WOD

WARM
std warmup
40 wallball passes
400m medball run

MAIN

A. For time, 80%-ish effort
{
1000m run
10 MU (BarMU)
10 HSPU strict (Kipping)
800m run
8 BarMU
8 HSPU

600m run
6 BarMU
6 HSPU

400m run
4 BarMU
4 HSPU

200m run
2 BarMU
2 HSPU

}

time: 24:12

I added

B. One Arm Chinup progression

2x5 chinup

2x2/arm one arm chinup assist w band

1x2/arm one arm chinup holding wrist

2016-07-11 WOD

WARM
std warmup
2 rounds
{
10 v-ups
15 Russian KBS 35#
}
3 rounds
{
10 wall squats
2 Hawaiian squats
}

MAIN

A. Monthly challenge: 2 min AMRAP. Count burpees for score
{
5 deadlifts (choice of 225 or 275)
5 burpees over bar
}
score 17 (4x5 deadlift, 3x5 burpees, and 2 reps of the 4th set)

B. 3 rounds of sprints, each for time, 3-4 min rest
{
20 cal row
6 burpees
3 CJ 165# (I did 135# first round, 155# other two)
}
times: 1:40, 1:55, 1:57

I added

C. 3 rounds, not for time
{
2 front lever pull/hold (banded, but did 1 straddle w no band)
1 tuck back lever 5-10 sec
}

2016-07-09 WOD

WARM
std warmup (no line drills)
warmed cleans/squats/jerks below

MAIN

A. AMRAP 20
{
1 Power Clean 185#
1 Front Squat 185#
1 S2OH 185# (Push Jerk)jn
then 2 of each, then 3, 4, 5...}
}
I got through rounds 1,2,3 at 155#; then dropped to 135, and finished 7 rounds, and 20 reps into the 8th (4 reps short)
3*(7+6+5+4+3+2+1)+20= 104 reps

4 min rest

B. "Diane". 21-15-9 for time. 10 min cap
{
Deadlift 225#
HSPU
}
I got the 21, 15, then 4 reps short on the 15s on the HSPU
If I'd finished, might have hit ~13. My PR is 12.5-ish, so not bad considering the 20 minute grind we'd just finished.

I added

C. MU conditioning
{
2x3 slow strict pullups
3x2 BarMU
}

2016-07-08 WOD

WARM
std warmup
3 rounds
{
5 KB One Leg Deadlifts 35#(per leg)
10 v-ups
}

MAIN

A. Work to a heavy 3-rep deadlift
warm: 10x95, 8x135, 6x185
main: 3x225, 3x275, 3x295, 3x315, 3x335

B. EMOM 10
{
5 benchpress at bodyweight (170 - I scaled to 135)
100m run
}

I added

C. MU rehab work
2x5 slow strict pullups
2x3 Ring dips
2x3 ring pullups

2016-07-07 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. 1k row
3:57

B. Work to a heavy CJ
5x45, 3x75, 3x95, 2x115, 2x135, 2x155, 2x175, 3x185 (clean, failed jerk on all 3)

C. One Arm Chinup
3x2/side, assisted with band

D. 5 rounds, not for time
{
10 GHD situps
1 HShold for balance
}

E. Strict BarMU
2 attempts, 1 successful. Just wanted to test shoulder out
Also did 2x3 ring dips

2016-07-06 WOD

WARM
std warmup
40 wallball passes 10#
200m OH plate walk

MAIN

A. For time: 25-20-15-10-5 of
{
DU
Strict press (I did 75#)
}
time: 11:46

5 min rest

B. For time: 5-10-15-20-25 of
{
pullup (did first 10 strict, other 65 kipping)
KBS 53#
}
time: 12:55

5 min rest

C. 21-15-9 of
{
HSPU
T2B
}
time: 16:28

I added

D. 3 rounds, not for time
{
TuckBackLever ~5s one leg extended
3 Banded Front Lever pull
}

2016-07-05 WOD

WARM
std warmup
200m run

MAIN

A. Work to a heavy 3 rep back squat
warm: 10x45, 8x95, 5x135
main: 3x185, 3x205, 3x225, 3x245

B. For time:
{
30 Back Squat at 185 (I did 165)
20 Back Squat at 205 (I did 175)

10 Back Squat at 225 (I did 185)

}

C. "Coe" (scaled, w 13 min cap). 10 rounds for time

{

10 Thruster 95# (I did 75#)

10 Ring Pushups (I did first 3 rounds on rings, then remaining regular pushups

}

Hit cap at 8 rounds even

2016-07-03 Active Recovery Day

Normally would run, but trying to go easy on my calf, so went to the gym at work.

A. 10 min foam roll

B. 80% effort, not for time
{
800m row
HS Hold ~20s
700m row
HS Hold ~20s

600m row
HS Hold ~20s

500m row
HS Hold ~20s

400m row
HS Hold ~20s

300m row
HS Hold ~20s

200m row
HS Hold ~20s

100m row
HS Hold ~20s

}

C. Curved bar curls

5x30#, 5x50#, 5x70#

2016-07-02 WOD

WARM
std warmup
200m run

MAIN

A. AMRAP 15
{
200m run
3 box jump 34"
1 squat clean
1 front squat
1 push jerk
}
weight: 135, 135, 155, 155, 175, 175, 185
7 rounds + 1 run

wait 5 min

B. For time
{
50 cal row
25 wall walks(!)
800m run
}
time: 16:49

2016-07-01 WOD

WARM
std warmup
200m run

MAIN

A. AMRAP 14
{
35 Airsquats (subbed for 70 DU due to calf injury)
7 MU (subbed PU first round, C2BPU second round, then BarMU for 2 rounds after that)
7 Power Clean 135#
}
4 rounds

B. 3x5 Benchpress
warm: 5x45, 5x95
main: 5x135, 5x155, 5x165

superset w

C. 3x8 Ring Pushups

2016-06-30 WOD

Active recovery day

WARM
std warmup
2 min airdyne

MAIN

A. 1k row

B. Work to a heavy Squat Clean & Jerk
3x45, 3x95, 2x115, 2x135, 2x155, 2x175, 2x185 (clean only, failed jerk, both times)

C. 3 rounds, not for time
{
1 HSPlateWalk
3 banded front lever pulls
}

D. 3 rounds, not for time
{
One Arm Chinup progression
   1: 5 chinup
   2: 3/arm holding at wrist
   3: 1/arm holding at forearm
Tuck Back Lever, 5 sec
}

E. HSHold
70 seconds

2016-06-29 WOD

WARM
std warmup

MAIN

A. Partner Wod. Trade off as needed - for time
{
200 wallball (10x10 each)
150 KBS 70# (6x10, 1x15, each. I did first 2 sets at 70#, then scaled to 53#)
100 T2B (10x5 each)
50 Goblet squats 70# (5x5 each. I did 53#)
25 MU/BarMU or 50 C2B pullup (I did 4x5 C2B, then 1x5 BarMU (4 UB, then 1 more)
}
time: 27:49

B. In 10 min immediately following, establish a 1RM CJ (power clean, push jerk.
1x95, 1x115, 1x135, 1x155, 1x175, 1x185 (power clean only), 1x195 (hang power clean only)

2016-06-28 WOD

WARM
std warmup, but I skipped much of it to foam-roll my calf.
deadlift warmup

MAIN

A. 3 rounds, each for time, w 4 min b/t rounds
{
300m row
5 deadlifts at 80% (80% of 375 = 300#, but I scaled due to calf injury) 225#
7 HSPU
}

B. 8 min EMOM
{
1 power clean from floor
2 split jerk
}
3x115#, 3x135#, 2x145#

I added

C. 3 rounds, not for time
{
HS Hold (1 min, 45s, 30s)
15 GHD situps
}

2016-06-27 WOD

WARM
std warmup
200m run

MAIN

A. 3x5 Back Squat at 80%
warm: 5x45, 5x135, 5x185
main: 5x205, 5x220, 5x220

B. 3 rounds for time
{
60 DU (I subbed step-ups to a 45# plate, due to calf injury)
30 Russian KBS 53#
15 pullup
}
time: 9:59

C. 3 rounds, not for time
{
1 Tuck back lever (1 leg extended)
3 Assisted Front Lever (banded)
}

2016-06-26 Active rest day

Supposed to be my day off from high-intensity stuff. normally I run, but have a calf injury so that's out. Used the rower at the Intel gym.

A. one time through at 80% effort:
{
Row 700m
HSHold 10s
Row 600m
HSHold 20s

Row 500m
HSHold 30s

Row 400m
HSHold 40s

Row 300m
HSHold 50s

Row 200m
HSHold 1 minute

Row 100m
}

Also couple minutes foam rolling, stretching, etc

2016-06-25 WOD

WARM

std warmup
200m run

MAIN

A. 5 rounds, 1 every four minutes for 20 min, rest until the 4/8/12/16 minute mark
{
400m run (did that first first round, then calf tear acted up, so did 1:15 AirDyne
6 MU or 12 C2B PUL). I did pullups 1 round, C2B pullups 1 round, BarMU the other rounds (3 singles, 3+2, 4+2)
}

7 minutes. Rest

B. Every 2 min, for 20 min
{
15 wallball 20#
1 SquatClean + PushJerk (6 rounds at 135#, 3 at 155#, 1 at 165#
}

2016-06-24 WOD

WARM
std warmup (though I was late and missed most of it)
deadlift warmup
2x5 pullups
2x3 HSPU
200m run

MAIN

We had a choice of two workouts. I chose to do them both. Had to scale a few elements due to injury or soreness

A. 12 min AMRAP
{
12 C2B pullups
8 Deadlifts 225# (I scaled to #185 - still pretty wrecked from DL's on tuesday)
12 HSPU
8 Deadlifts 225# (I scaled to #185)
}
4 DL's short of 4 rounds

5 min rest

B. For time. 5-10-15-20-15-10-5 of
{
OH Squat 95# (I did Front Squats because of shoulder issues)
T2B
}
time: 14 min

2016-06-23 WOD

Active Recovery day. Did a piece of Monday's wod, plus some other skills work.

WARM
std warmup

MAIN

A. 1k row
8 min

B. 3 rounds
{
5 OH Press 70% (I did 95#)
5 push press 70% (95#)
}

C. Clean Jerkcomplex work
{
Squat Clean & Push Jerk
Power Clean & Push Jerk
}
95, 125, 135, 155, 175
Then did 2 power cleans at 185, but no Jerk

D. HS Hold practice
{
1x30s
1x1min
1x30s
}

E. Lever practice. 3 rounds
{
3 banded Front Lever
1 Tuck Back Lever

2016-06-22 WOD

5 years of crossfit today!

WARM
std warmup
clean/thruster drills

MAIN

A. 30 min AMRAP at 80%
{
500m row
400m run (I subbed ~2min AirDyne)
10 Squat Clean Thrusters (2 rounds at 95, 2 rounds at 115, half-round at 135)
}
4 full rounds, then did just the row and 5 reps of the thrusters

B. accessory work. Once thru, not for time
{
50 situps
50 v-ups (I did 30)
50 T2B (I did 30)
}

I added

C. One Arm Chinup progression
{
5 chinup
3/arm one arm chinup, holding at wrist
2/arm holding at elbow
}

2016-06-21 WOD

Flew in from Taiwan, managed to make the lunchtime session

WARM
std warmup
5 Glute-ham raise negatives, w pushup-to-vertical
200m run

MAIN


A. 12 min EMOM. 3 DL @ ~70%
warm: 5x 135, 5x185, 5x225
main:
10 rounds (got lapped)
{
3 DL @ 275 (first 4 rounds, then last 6 rounds at 295)
}

Clean & Jerk warmup

B. 15 min EMOM
{
30 DU (blew my calf again during 1st round - switched to singles on one leg
15 C2B pullup
5 CJ at 185 (I did 3 rounds at 135, 1 round at 155)
}
4 rounds + 37 reps

I added:

C. 3 rounds, not for time
{
5 sec tuck back lever
3 assisted (band) front lever pulls
}

2016-06-20 Travel Workout

It's the 21st... I think? On a quick trip to Taipei. Squeezed in a quick workout

WARM
stretching, etc

MAIN

A. 5,4,3,2,1 of
{
DB Snatch per side (10, 8, 6... )
HSPU (5,4,3)
2 Dips (10, 8, 6)
2 pullups
2 pushups
2 situps
1 pistol/side (5,4,3)
2 air squats
}
not done for time but decent pace

B. 3x5
{
DB curl
DB bent over row
}

2016-06-18 WOD

WARM
std warmup
2 rounds:
{
5 pushups
5 pullups
5 T2B
3 HSPU
}

MAIN

A. For time, 30min cap
{
800m run
75 Pushups
50 pullups
25 HSPU
50 T2B
75 Air Squats
800m run
}
time: 30:35

rest 5 min

B. work to a heavy triple front squat
3x95, 3x125, 3x135, 3x 155, 3x185, 2x205

2016-06-17 WOD

Back in the box... for a day or two anyway...

WARM
std warmup

MAIN

A. 17 min AMRAP (wod 1 from granite games online comp)
{
50 cal row
50 wallball 20#
50 box jump 24"
50 S2O (Push Jerk) 105#
}
I made it one time through and then 20 cal into the second row (220 reps)

B. Worked on 3 position clean
{
hang clean
clean from above knee
full clean
}
105, 115, 135, 155, 165, 175, 185 (1 full clean only)

2016-06-16 Travel Workout

Another quick erg workout in the hotel gym.

A. 6 rounds, 80% pace. didn't time it
{
250m row
15 pushups
15 situps
}

B. HSHold
3x ~20-30s

2016-06-14 Travel Workout

Well, I can't run, and the hotel has no freeweights, and there's no crossfit gym nearby. The hotel gym *does* have a rower though...

A. 8 rounds not for time (was supposed to be for time, but stopwatch app crapped out. sigh)
{
row 250m
25 pushups
}

2016-06-12 Sunday Run

Grrr... set out to do a 10k run, calf injury flared up again around 3km in. walked back, and won't be running for a while.

A. 3.11km run. 14:36, 4:41 pace (about a 4:22 pace until I started hobbling)

B. 3.11km walk. meh.

2016-06-11 WOD

WARM
std warmup
200m run

MAIN

A. For time:
{
50 wallball 20#
30 Deadlift 225#
10 Power Clean (Rx was Power Snatch) 135#
}
time: 8:37

3 min rest then

B. 800m run for time
time: 2:55 (20 sec off my best)

3 min rest

C. 21-15-9
{
Row for cals
C2B Pullup
Burpee over erg
}
time: 11:39

I added:

D. HSHold
1:01

2016-06-10 WOD

WARM
std warmup
OH squat & snatch drills w PVC
200m run

MAIN

A. Nancy. 5 Rounds for time of
{
400m run
15 OH Squats 95# (I subbed Front Squats at 115#)
}
time: 16:30

B. Work to a heavy 3-rep Power Clean (added some singles afterward)
3x115, 3x135, 3x155, 3x175, 3x185,
1x205 (HPC), 1x215(HPC, PR!)

C. One Arm Chinup progression
2x3 strict pullups
2x3 strict chinups
1x3/arm one arm chinup, 2 finger assist
2x3/arm one arm chinup, holding wrist

2016-06-09 WOD

Makeup for missing wed. Did the main wod, skipped the rowing sprints and did some of my own supplementary work.

WARM
std warmup
200m run

MAIN

A. 5 rounds for time
{
400m run
20 box jumps 24"
10 HSPU (Rx was strict - I did kipping)
5 pullups (Rx was MU's - I did kipping pullup, C2B on last 2 rounds)
}
time: 23:05

B. Work to a heavy CJ (power clean + push jerk)
warm: 5x45, 5x95, 3x115
main: 3x135, 2x155, 2x175, 2x185 (clean only, failed the jerk both times)

C. 3 rounds, not for time
{
Tuck back lever
Tuck Front lever - managed to hold a FL with one leg straight - good progress
}

2016-06-07 WOD

WARM
std warmup
200m run
3 rounds
{
10 v-ups
15 banded good mornings
}

MAIN

A. DL EMOM
warm: 5x45, 5x135, 5x185, 3x225

EMOM 5.
{
5 Deadlifts @ 65% (I did 255 - about 68% of my ORM of 375)
}

B. 3x12 GHD Back Extensions

C. 4 sprint sets, each for time, 3-4 min rest b/t
{
20 cal row
20 wallball 20#
}
times: 1:45, 1:44, 2:05, 2:06

I added:

D. HS Hold
1x50sec

E. One Arm Chinup progressions
5 strict pullups
4 strict chinups
1/side assisted chinup (2 fingers)
1/side assisted chinup (holding wrist)

1/side assisted chinup (holding at elbow) - not quite over the bar

2016-06-06 WOD

WARM
std warmup
40 wallball passes
10 air squats

MAIN

A. Tabata
{
Bottom-to-bottom squats
}
score: 12 (started at 14 per round but dropped to 13, then 12. Total of ~102)

B. Tabata
{
Pushups
}
score: 6 (10,10,8,7,7,6,6,6... total of 60)

B. Backsquat 5x5 @ 68%. I did 205 which is about 72%, or 68% of 301#, just over my goal)

warm: 5x45, 5x95, 5x135

main: 5x5 @ 205

C. 10 min EMOM

{

3 MU or 6 pullups (I did 8 rounds of 3 pullups, and 2 rounds of 2 BarMU, where first 2 were attempts, second 2 were successful)

1 Snatch. I did CJ, as follows:

95, 95, 95, 115, 115, 115, 135, 135, 135, 155

}

I added:

D. HSHold

1x55sec

E. 3 rounds

{

1 Tuck Back Lever ~5-sec+

3 assisted Front lever

}

2016-06-05 Sunday Run

A. Run 10.0 km - 49:40 - 4:58 pace.
Little slower than usual. Feeling sore, sluggish

2016-06-04 WOD

WARM
std warmup
burpees (3x3)

MAIN

Partner workout for all 3 sections

A. "Karen". 150 WB for time
{
6x10WB each, unbroken
1x15WB
}
time: 4:57

3 min rest

clean & jerk: 5x45, 5x75, 3x135

B. 3 rounds for time, each
{
5 Clean and Jerk 185 (I did 3 CJ at 165, and then 2 power cleans at same weight)
5 Burpee bar jumps
}
time: 6 min

3 min rest

C. For time
{
100 pullups (must finish all 100 before moving on - did 10 sets of 5 each
100 HSPU (I did sets of 5, then 4, then 3 - did 43, my partner did 57
}
time: 14:00

I added:

D. 3x Tuck Back Lever

2016-06-02 WOD

Active recovery day, but of course I went too hard and jacked my neck up a bit. Grrr...

WARM
std warmup
3 rounds
{
10 air squats
10 windshield wipers on the floor (5/side)
}

MAIN

A. 1k row
3:56

B. Work to a heavy CJ
warm: clean drills w bar, 5x95, 3x115, 3x135
main: 2x155, 2x175, 2x185 (squat clean only), 205 Hang Power Clean (PR!), 215 (fail), 205 (fail)

C. 3 rounds
{
5 sec Tuck Back Lever
3 band-assisted front lever
}

D. 3 rounds
{
1 HSHold (for balance)
2 abwheel rollouts (from toes) - this is what jacked up my neck
3 slow strict pullups
}

2016-06-01 WOD

WARM
std warmup
200m run

MAIN

A. work to a heavy 5-3-1 back squat
warm: 5x45, 5x135, 5x185
main: 5x225, 3x255, 1x285 (PR!)

B. Chipper. for time:
{
1000m row
80 DU
60 KBS 70/53, eye level (I did 53#)
40 T2B
20 Power Cleans 135#
40 pullups
60 KBS 70/53, eye level (I did 53#)

80 DU

800m run

}
time: 28:30

2016-05-31 WOD

WARM
std warmup
clean drills

MAIN

A. 15 min EMOM
{
3 CJ @ 60% (was Snatches, but I subbed due to injury). I did 115#
(full squat cleans)
}

B. 5 rounds for time
{
50 DU (I did 1st, last set unbroken)
5 Deadlifts 315# (or ahap - I did 275#)
}
time; 10:31

I added

C. Pullup practice
10 kip swings
5 strict, slow pullups
several attempts at barmu w false grip, slow, all failed

D. 4 Tuck Back Lever
managed to get one extended and hold for some time. Progress!

2016-05-30 Memorial Day 'Murph'

WARM
std warmup
200m run
2x
{
5 pullups
5 pushups
5 squats
}

MAIN

A. 'Murph'. For time. Rx is with weighted vest.
{
1 Mile run
100 pullups
200 pushups
300 Air squats
1 Mile run
}
time: 37:08 (-0:10 PR). This time broke it up as 15 rounds of 5 pushup, 5 pullup, 5 pushup, 20 squats, followed by 5 rounds of 5 pullups and 10 pushups.

B. 1 mile recovery run

2016-05-28 WOD

WARM
std warmup
200m run

MAIN

A. 800m run for time:
time: 2:35 (0:05 PR!)

B. 20min AMRAP
{
5 box jumps 30"
10 ring dips (I did bar dips)
15 abmat situps
}
12 rounds, 3 reps

I added;

C. 800m run at 70%

D. 3 TuckBack Lever

2016-05-27 WOD

WARM
std warmup
200m run

MAIN

A. 5x5 back squat at 65#. Superset w 2x10m walking lunges
warm: 5x45, 5x95, 5x135, 5x155
main: 4x5 @ 205 (ran out of time)

4x2x10m walking lunges

B. 5x5 benchpress at 65% superset w tempo (31x1 pushups), 5x8

warm: 5x45, 5x95

main: 5x5x135

5x8 (and then 6, then 5) pushups at tempo

C. Fran - scale to do sets of thrusters unbroken. 21-15-9 of
{
Thrusters 75#
pullups
}
5:34, 75# (did 21,9 unbroken. Broke once on the 15)

D. Fat bar curls, 3x8 at 55#

2016-05-26 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
~4min

B. Work to a heavy CJ
{
5x45, 5x95, 3x115, 3x135, 2x155, 1x165 (clean only)
}

C. 3 rounds, not for time
{
1 HSHold
15 GHD situps
1 tuck back lever
}

2016-05-25 WOD

WARM
std warmup
warmup back squat
5x45, 5x95, 5x135, 5x185

MAIN
A. 5 rounds at ~80%
{
400m run
5 back squats at 225# (I scaled to 205 - about 7% ORM, which was heavy for that many reps)
10' HS walk or 10' of attempts
}
time: 21 min

B. 3 rounds, not for time
{
10 lying DB tricep extensions (2x20#), at tempo 31x1
10 slow chin-ups w good form
}

2016-05-24 WOD

WARM
std warmup
3 rounds
{
250m row
PVC pass-thrus
}

MAIN

A. Warm up deadlift then hit 5x5 @ 63% ORM. Superset with GHD back extensions 5x8
warm: 5x135, 5x185
main: 5x5 @ 235 (63% of 375)

GHD Back extensions 5x8 with pause at top

B. 5 min AMRAP
{
5 box jumps 30"
5/arm DB Snatch 55#
}
4 rounds

5 min rest

C. 5 min AMRAP
{
5 C2B pullups
5 burpees
}
6 rounds + 5 pullups

I added:

D. One Strict BarMU (just to see how shoulder felt - not too bad)

2016-05-23 WOD

WARM
3 rounds
{
1 min Airdyne
1 min mobility w PVC
}

floor drills

3 rounds
{
10 AirSquats
10 (5 per arm) bottoms-up KB OH presses, 26#
}

Clean and Jerk drills

MAIN

A. In 15 min, work to a heavy 1RM CJ (full squat clean)
3x95, 3x115, 2x135, 1x155, 1x165
1x175 (squat clean only, failed jerk). 185 (power clean)

B. 6 min EMOM
{
2 SquatClean and Jerk at 70% above weight (I did 135, which was a bit more than 70%)
}

C. 10 min AMRAP
{
30 DU
20 K2E
10 KBS 70/53 (I did 53#)
}
3 rounds + 30 DU + 17 K2E (227 reps total)

2016-05-22 Sunday Run

A. 10k run. 47:11 (2minutes slower than my PR). pace of 4:43.

Not bad. was holding a good pace for the first half (5k = 22:03, 29 seconds off from my PR of 21:34). Bonked a little over the last 2-3 km, probably from not having eaten earlier.

2016-05-21 WOD

WARM
std warmup
clean drills
2x5 pushups
2x5 pullups

MAIN

A. 5 rounds for time, 15 min cap
{
3 rope climbs 15' (I scaled to 2/round)
6 bench press 165# (I scaled to 135#)
12 ring dips (I scaled to banded)
}
Finished all 5 rounds, but in 15:30

2 min rest

B. 15 min AMRAP
{
4 hang power cleans 155#
5 pullups
10 pushups
15 air squats
5 pullups
10 pushups
15 air squats

}

I did 4 full rounds, plus 4 cleans + 5 pullups

2016-05-20 WOD

WARM
std warmup
snatch drills

MAIN

A. Work to a heavy one rep power snatch. I did a couple reps to fell out my shoulder, but then did CJ's
snatch 5x45, 2x75
clean & jerk: 3x95, 3x115, 3x135 2x155, 2x175, 1x185 (clean only)

B. 8 min EMOM
{
2x CJ @ 70% (Rx was power snatch, I did CJs at 155, so more lik 85%)
}

C. 3 rounds, 2 min rest bt
{
max reps T2B in 3 min
}
total: 35, 32, 29

I added:

D. HS Holds
{
3x ~ 20s each for balance
}

2016-05-19 WOD

Active recovery day. Should really have done make-up for tues/wed, but instead did a mish-mash of stuff. At least I made it in.

WARM
std warmup
400m run (group run with jog/sprint)

MAIN

A. 1k row
3:46

B. Monthly challenge. 135# Front Squat hold for time
50s. I think I can for sure beat this. Bailed too early

B. Work to a heavy clean.
135x3, 155x2, 165x2, 175x1, 185fail
Hang Power Clean: 185, 195, 205fail

C. 3 rounds, not for time
{
Tuck Back Lever - 5-10s
HS Hold 10-20s, trying to balance off wall
10 GHD situps
}

D. HSHold for time
1 min

E. Pullup practice (to test out MU strength)
5 C2B pullups
3 slow ring pullups
1 Strict BarMU

2016-05-16 WOD

WARM
std warmup
3 rounds
{
10 goblet squats 36#
5+5 KB OH Press 36#
}

MAIN

A. 5x5 Back Squat, add 3% from last week (I did 185 last week ending w one set at 205, so I did same, but transitioned earlier)
warm: 5x45, 5x95, 5x135, 5x155
main: 5x185, 5x185, 5x185, 5x205, 5x205

B. 5x5 OH Press at 60%. Superset w sets of 5 HS Negatives
warm: 5x45, 5x65
main: 5 sets:
{
5x85
1+1, 1+1, (did 4 negatives per round, 2 sets of 2 HS Pushups, with one kip each)
}

C. 3 rounds for time, with partner. Each partner does a full round, the rests when other works
{
12 DB Snatch 45# (6/side)
8 DB lunge 45# (4/side)
4 MU or 8 pullups (I did 8 pullups, and on last round, 6 pullups and one BarMU)
}
time; 8:19

2016-05-14 WOD

WARM

std warmup

MAIN

A. 12 min AMRAP
{
30 DU
15 wallball 20#
5 Burpee box jump 24"
}
5 rounds + 1 wallball

5 min rest

B. 12 min AMRAP
{
25 cal row
25 pushups
}
4 rounds + 10 pushups

5 min rest

C. For time
{
400m run
30 C2B pullups
20 HSPU
10 MU (did 9 kipping pullups + 1 BarMU)
}

2016-05-13 WOD

WARM

std warmup
clean drills

MAIN

A. "Grace" - 30 CJ 135# for time (rest of class did snatches, "Isabelle)
time: 4:52 (3 seconds off my PR. Not bad considering I didn't push super hard. Did 6 rounds of 5 reps, tried to keep rests shorter (~30s for 5 reps, 20 sec rest = 3min work, 1:40 rest- so I was just over that).

B. Deadlift: 5x5 @ 60%
warm: 5x135, 5x185
main: 1x5x225, 4x5x245

C. Pullup complex. Do 1 rep of each in 1st round, 2 reps 2nd round.. until fail
{
1 strict pullup
1 kipping pullup
1 strict C2B pullup
1 kipping C2B pullup
}
Did the complex w 1,2,3 reps of each. On the round of 4 I got to the strict C2B and failed after 2 reps

D. Fat bar curls
4x8 @ 65# (35#(?) + 2x15#) Not sure what the bar weighs

E. Tuck Back Lever
3x10s hold

2016-05-12 WOD

Active Recovery Day

WARM
std warmup
10 partner over-unders

MAIN

A. 1k row
4:00

B. Penlay rows
10x45, 8x65, 6x95, 4x115

C. Work to a heavy CJ (full squat clean)
warm: 5x45, 5x95
main: 3x115, 2x135, 1x155, 1x175 (clean only, failed the jerk)

D. Banded MU Negatives
was trying this to rehab my shoulder - not really the best idea. will need to try something different.

E. Work to a heavy Deadlift
10x135, 8x185, 6x225, 4x285, 2x315, 1x345, 1x365 (fail)

F. HSHold
1x 1:10

2016-05-11 WOD

WARM
std warmup
2x100m OH KB Carry 36#
5 strict pullups

MAIN

A. 5 rounds for time
{
800m run
12 HSPU (Rx was 15)
12 Pullups (Rx was 6 MUs, but I'm avoiding these for a while)
}
time: 29:05

B. HSHold for time.
45 seconds - tired after the HSPU

C. 3x5 cable shoulder flexion
3x5 each side, each direction

2016-05-10 WOD

WARM
std warmup
Clean drills

MAIN

A. 5x5 BackSquat at 60%
warm: 10x45, 8x95, 5x135, 5x155
main: 4x5x185 (66%), 1x5x205 (73%)

B. 5x5 Benchpress @ 60%
superset with 5x12 strict dips
warm: 10x45, 5x95, 5x115
main: 5x5x135(65%)
I did 5 sets of 5 reps dips. Didn't want to push more as my shoulder is still recovering.

C. 3 sprints, each for time, 3 min rest b/t
{
100m sprint
5 burpees
5 Power Cleans 95% (subbed for snatches)
}
times: 58s, 53s, 51s

I added

D. 3 rounds, not for time:
{
1 TuckBackLever 5-10s
1 HSHold, 20-30s, balancing off wall as long as possible
12 GHD Situps
}

E. One Arm Chinup progression
5 chinups
3x3/arm One Arm Chinup (assisted)

2016-05-09 WOD

WARM
std warmup
3 rounds
{
10 v-ups
10 Goblet squats 53#
}

Clean & Jerk drills

MAIN

A. In 15 min, work to a heavy CJ, full cleans!
warm: 5x75, 4x95
main: 3x125, 2x135, 1x155, 1x165, 1x175 clean, but failed the jerk

B. "Grace". For time. 6 min cap
{
30 CJ 135#
}
time: 6min. Wasn't aiming to PR, was aiming for about 5:30. then broke the barbell partway through. Took over at someone else's, but only after losing a minute. *think* I did 30 reps but may have been off by 2.

C. For time
{
1000 row or 4 min AirDyne (I did Airdyne)
60 DU
50 KBS 53#
40 pullups
30 ball slams 20#
20 T2B
10 Box Jump 30"
}
time: 16:10

2016-05-07 WOD

Beefy partner WOD today

WARM
std warmup
2x
{
3 T2B
5 cal row
5 cleans
5 Push Jerk
}

MAIN

A. Partner wod. Divide as wanted, one partner rests while other works. For time:
{
100 Cal Row (2x25 each)
100 lateral burpee bar jumps (5x10 each)
100 Power Cleans 135# (started sets of 5 each, then 3. Last 50 were just trading singles)
100 T2B
100 Jerks (I scaled to 95#, but did 3 final reps at 135#)
100 lateral burpee bar jumps (5x10 each)

100 Cal Row (2x25 each)

} 

time: 43:07 (350 reps each! ouch!)

2016-05-06 WOD

WARM
missed most of it, but
PVC work
clean drills
200m row

MAIN

A. 10 min emom of (was snatches, subbed cleans)
{
Power Clean
Front Squat
Squat Clean
}
4x 95, 3x115, 2x135, 1x145

B. 21-15-9 of
{
Row for cals
Thruster (scale to go unbroken). I did 75#. Rx was 95#.
}
Time: 5:55

I added

C. 4x HS Hold
~20s each, for balance

2016-05-05 WOD

Active recovery day. Did a mish-mash of stuff.

A. 1k row
8:05

B. "Bring Sally Down"
Fun workout that (I think) Rich Froning came up with. You play "Flower" by Moby. With a barbell on your back, when he says "bring sally down", you squat. Hold the squat in the bottom until he says "bring sally up". Most of the 3 1/2 minutes is spent in the bottom. Works out to 30 squats w ~3 minutes of pausing in the bottom.

I did 95# (Rx is 135#). I didn't drop the bar, but skipped about 8 of the squats. Tough workout

C. 2x50 DUs

D. Work to a heavy DL
135x8, 185x6, 225x4, 275x3, 315x2, 345x1, 355x1, 365 failed

E. One Arm Chinup progression
5 strict chinups
2x3 per arm, One Arm Chinup, assisted

2016-05-04 WOD

WARM
std warmup
4 rounds
{
5 KBS 36#
3 pullups
}

MAIN

A. Double Helen
(normally 3 rounds of 400m, 21KBS, 12 pullups. We did the first Helen as one big round, the second helen as 2 rounds-in-one, followed by a single).
{
1200m run
63 KBS 53#
36 pullups
800m run
42 KBS 53#
24 pullups
400m run
21 KBS 53#
12 pullups
}
time: 23:30 - not bad considering my PR for doing it ONCE was 10+minutes

I added:

B. 3 rounds, not for time:
{
10 GHD Situps
1 HS Hold ~30sec balancing off wall on-and-off
1 TuckBackLever (as long as possible - 12 seconds, ~5 seconds each after that)
}

2016-05-02 WOD

WARM
std warmup

MAIN

A. Work to a heavy triple back squat, then a heavy single
warm: 8x45, 8x95, 5x135
main: 5x185, 5x205, 3x 225
then singles at: 245, 255, 265, 280 (PR, +10)

B. 3 minutes AMRAP
{
5 strict pullups
10 air squats
}
total: 5 rounds (75 reps)

C. 3 min AMRAP
{
KBS 53#
}
total: 75 reps (not full overhead though)

D. 3 min AMRAP
{
15 DU
5 burpees
}
total: 4 rounds + 3 DU (83 reps)

I added:

E. 3 rounds
{
1 HSHold ~30s
1 TuckBackLever (1st one was a good 10-15s, other 2 shorter)
}

2016-05-01 Sunday Run

A. Run 10km. 46:15. 4:37 pace

2016-04-30 WOD

WARM
std warmup
clean drills

MAIN

A. For total reps, 3 minutes of each movement, with 1 min rest b/t, then 2 min of each, then 1 min of each..
{
DU
TT2
WB 20#
}
rep counts:
1. 140 40 43
2. 103 33 32
3. 82 18 22
total: 325 DU, 91 T2B, 97 Wallball
513 reps altogether

B. 21-15-9 (I modded to 15,12,9)
{
run 400m
Clean & Jerk 135#
}
time 15:07

I added

C. 3 rounds
{
1 HS Hold 30s
1 TuckBackLever
}

2016-04-29 WOD

WARM
std warmup
clean drills
thruster warmup

MAIN

A. Monthly challenge. Max unbroken thrusters 95#
I did 18. Could have done more, but shoulder was feeling a little tweaky

B. 2 position clean + jerk, work to 1RM
{
Hang Clean
Squat Clean
Push Jerk
}
95x2, 115, 135, 155, 165 175 did the clean but failed the jerk

C. Same complex as above, 10 min EMOM
5x135, 3x145, 2x155

I added

D. Tuck Back Lever
3 on rings, 5-10sec each