Thursday, June 30, 2016

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

Wednesday, June 29, 2016

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)

Tuesday, June 28, 2016

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
}

Monday, June 27, 2016

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)
}

Sunday, June 26, 2016

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

Saturday, June 25, 2016

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#
}

Friday, June 24, 2016

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

Thursday, June 23, 2016

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

Wednesday, June 22, 2016

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
}

Tuesday, June 21, 2016

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
}

Monday, June 20, 2016

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
}

Sunday, June 19, 2016

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

Friday, June 17, 2016

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)

Thursday, June 16, 2016

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

Wednesday, June 15, 2016

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.

Saturday, June 11, 2016

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

Friday, June 10, 2016

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

Thursday, June 9, 2016

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
}

Tuesday, June 7, 2016

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

Monday, June 6, 2016

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
}

Sunday, June 5, 2016

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

Thursday, June 2, 2016

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
}

Wednesday, June 1, 2016

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