2016-02-29 WOD

WARM
std warmup
50 wallball passes
Clean drills
10 V-ups

MAIN

A. Feb challenge. 5 min AMRAP. 2-4-6-8... of
{
T2B
135# Cleans (squat clean)
}
I managed 2,4,6 and the 8's. 40 reps

B. Benchpress 5x3 @ 80%+ (I wasn't sure how my shoulder would feel, so started about 65% then built)
warm: 8x45, 5x95, 5x115
main: 5x135, 3x145, 3x155, 3x165, 3x175 (65%-85%)

I added:

D. MU work
2x3 strict C2B Pullup
3 Strict BarMU attempts, all failed

2016-02-28 Sunday Run

Got the pace back down below 5:00 min/km, but still feels sluggish

A. Run 9.95 km, 49:36, 4:59 pace

2016-02-27 WOD

Super sore after 16.1 yesterday, and then today's workout was pretty taxing. Hit the timecap on both.

WARM
500m row
2 rounds
{
5 T2B,
5 wallball
3 deadlift (135, 185)
}

MAIN

A. 10 rounds for time, 18 min cap
{
15 wallball 20#
10 T2B
5 deadlift
}
7 rounds + 12 wallball

B. 3 rounds for time, 12 min cap
{
30 cal row
100 DU
}
2 rounds + 30 cal row + 5 DU

2016-02-26 CF Open 16.1

Yay! First workout of the Open! Boo! I'm in pain!

WARM
3 rounds
{
10 cal airdyne
5 burpees
}
walking lunges, pullups, burpees, etc

MAIN

A. CF Open 16.1. 20 min AMRAP of
{
25' OH Lunge 95# (5 reps)
8 bar-facing burpees
25' OH Lunge 95# (5 reps)

8 C2B Pullups

}

5 rounds + one length lunges (5 reps) + 1 burpee = 136 reps

I was really worried about my shoulder mobility in general and my one problematic shoulder in particular. Thought I was either going to get 5 rounds, or 2. Spent a long time limbering up, and it went ok. Beat my 5 round target, so I'm happy with it, given that it wasn't my strongest movement.

2016-02-25 WOD

Active recovery day, plus the Open starts tomorrow, so took it easy and did some mobility work.

WARM
std warmup

MAIN

A. 2k row
8:05

B. 15 min mobility work (foam roller, lacrosse ball, etc)

C. 2x5 dips

D. 2x5 slow, strict pullups

2016-02-24 WOD

WARM
std warmup
30 wallball passes 14#
10 wallball 14#

MAIN

A. BackSquat, 2 sets of wave-loaded 5-3-1
warm: 5x45, 5x95, 5x135
main: 5x185, 3x205, 1x225; 5x205, 3x225, 1x245

B. 1x20 back squat, ahap
20 @ 155

C. Metcon: 21-15-9 of
{
burpees
C2B pullups
}
time: 6:30, but last set of 9 was not C2B for last 6 reps

I added:

D. 3 rounds
{
10 GHD situps
1 HSHold ~ 20s for balance
}

2016-02-23 WOD

WARM
std warmup

MAIN

A. Benchpress 5x3 @ 80%
warm: 10x45, 5x95, 5x135
main: 2x3 @ 165, 1x2(failed 3rd rep) @ 165, 2x3 @ 155

Superset B w A

B. 5x6 DB Pushpress, 31x1 tempo
2x6 @ 20#(2), 3x6 @ 25#(2)

C. CJ clusters 1.1.1
warm: 1x45, 1x95, 1x135
main: 1x155, 1x165, 1 clean at 175, failed the jerk, didn't complete other 2 reps

2016-02-22 WOD

WARM
std warmup

MAIN

A. 3 rounds
{
5/leg 1-leg KB romanian deadlifts 36#
5/side 1 arm KB press 26#
}

B. 5x3 Deadlift @ 80%, 90s rest b/t
warm: 8x95, 5x135, 5x225,
3x285 (2 sets), 3x 305 (3 sets)

C. Metcon. With partner (one runs while one works, resume wherever partner left off)
{
400m run
10 Thruster 135#
5 rope climbs
}
4 rounds:
400 - 4 rope climbs - 1 thruster
400 - 3 rope climbs - 4 thruster

400 - 2 rope climbs - 6 thruster

400 - 2 rope climbs - 2 thruster

2016-02-21 Sunday Run

A little slow after all the squats on Saturday (and the crappy eating over the past week. ugh.)

A. Run 9.35 km (altered my route a bit and came up a bit short of 10k). Time: 47:54. Pace 5:07

2016-02-20 WOD

WARM
std warmup
9 box jumps (3@20" 2@24", 3@30")
clean drills
1 MU

MAIN

A. 3 rounds for time (21 min cap)
{
800m run
20 Front squat 135#
5 box jump 32"
}
time: 20:30

B. 15 min AMRAP
{
5 Strict HSPU (I did 2 strict, 3 kipping, for first 3 rounds, then all kipping)
3 MU (I scaled to 1 MU per round)
1 (full) Clean 210" (I scaled to 155#)
}
7 rounds event

I added:

C. 3x10 GHD Situps

2016-02-17 WOD

WARM
std warmup
40 wallball passes
400m run

MAIN

A. Skill work
5 min DU (I was failing so badly today. wtf?)

3x
{
6 strict C2B pullups
8 pistols (4/side)
}

B. Rotate through the movements below, 5 min per, then directly into next one:
{
30 TTB
30 Deadlift 185 (Rx was 205)
} (done w 30s to spare)
{
30 KBS 53# (Rx was 70)
30 HSPU (got 18 of these done)
}
{
30 burpees
30 Push jerk 95# (Rx was 15) (got 20 of these done)
}
{
30 cal row
30 back squat 95 (Rx was 185)
}

2016-02-16 WOD

WARM
std warmup
200m run

MAIN

Group did snatch complex followed by an emom. I'm trying to rest a strained(?) shoulder, so did clean complex instead (straight overhead doesn't bother it, but wide grip does). For the EMOM, I just did turkish getups at light weight, since part C involved clean and jerks

A. Clean complex, work to a heavy
{
Power Clean
Hang Clean (full squat)
Front Squat
Push Jerk
}
warm: 45, 75, 2 rounds each
main: 95, 115, 135, 155, 165

B. TGUs, 26#
6/side

C. For reps: (these were all supposed to be from the hang, but most I managed was a set of 4 before breaking)
Amrap 90s
Clean & Jerk 135# (10)
rest 60s
Amrap 60s
Clean & Jerk 135# (6)

rest 30s

Amrap 30s
Clean & Jerk 135# (4)

rest 3 min

D: 200m OH KB Carry (36#) 

100m / arm, locked out, no breaks

2016-02-15 WOD

WARM
std warmup
400m run
100m row
10 KBS
10 T2B
10 wallball

MAIN

A. For time. 14 min cap:
{
1000m row
75 KBS (15, 15, 10,10,10,8,7
50 wallball
25 T2B
}
time: 13:35

B. Benchpress 3x5, add 10# from last week
warm: 5x45, 5x95, 5x125
main: 155# x4, x5, x5

C. Benchpress 1x10 AHAP
125#

D. 100 pushups for time, 100m run every time you break
8:25 (15, 12, 12, 11, 10, 10, 10, 11, 9)  (so, 8x100m run)

I added:

E. HS Holds
4 x 20s ecach

2016-02-14 Sunday Run

A. Run 9.49km, 47:37, 5:01 pace

2016-02-13 workout

Comp going on at BCF, so I just went into the gym at work for a light workout.

MAIN

A. 1k row
7:55

B. 3x8 DB Benchpress
2x40

C. 3x8 Tricep extensions
40#, 50, 50

D. 4x5 strict pullups

E. Front squat
warm: 5@45#, 5@95, 5@115
main: 3x5 @ 135#

2016-02-12 WOD

WARM
std warmup
2 rounds
{
15 kbs
20 situps
}
2 rounds
{
12 air squats
8 kb high pull
}

MAIN

A. 5 rounds for time:
{
400m run
21 burpees
500m row
}
time: 30:01

2016-02-11 Travel Workout

Just a quick one before a day of meetings.

WARM
just some stretching an 2x5 of each movement below

MAIN

A. 50 burpees for time
3:00 (did them unbroken)

B. 50 Air squats for time
1:10 (also unbroken)

C. 50 pushups for time
1:54 (10,8.8.5,5,4,3,3,2,2)

2016-02-09 WOD

WARM
std warmup
50 wallball passes

MAIN

A. Benchpress 3x5, add from last week
warm: 10x45, 8x75, 6x95, 5x115
main: 3x5 x 145#

B. Benchpress 1x20 UB, ahap
1x20 @ 95# (could have gone heavier. Shoulder injury a little spicy at the end.

C. 5 rounds for time, 8 min cap
{
3 CJ 135#
10 pullups
}
time: 6:01

I added

D. MU practice
2 kipping MU, a little sore in the shoulder so decided to call it.

2016-02-08 WOD

WARM
std warmup
200m run
clean & snatch drills

MAIN

A. 30 min emom. Cycling through
{
min 1:
{
2 Front Squat 135#
1 Push Jerk 135#
}
min 2:
{
1 Power Snatch (started at 55# for 4 sets, then 65 for 3 sets, then 75# for 3 sets)
3 OH Squats
}

min 3:
15 cal row (about 40s each time
}

B. 2 min couch stretch /side

I added

C. 3 rounds
{
1 HS Hold ~ 30s
10 GHD situps
}

2016-02-05 WOD

WARM
std warmup

MAIN

A. 6 min emom
{
3 Push Jerk 135#
}

B. For time:
{
1000 m row
60 DU
50 KBS 53#
40 Goblet Squat 53#
30 T2B
20 Deadlift 225#
10 HSPU
800m run
}
time: 22:30

2016-02-03 WOD

WARM
std warmup
40 medball passes
200m run

MAIN

A. Benchpress 3x5, no tempo, 70% ish
warm 5x45, 5x95, 5x115
main 3x5x135 (67%)

B. Work up to a moderate weight for complex below
{
Power Clean
2 Front Squat
Push Press
Push Jerk
}
3x45#, 1x75#, 95#, 115#, 135#

C. 8 min EMOM of above complex
I did at 135#, but last 2 minutes skipped the push press in the complex

D. metcon: 50-30-10
{
wallball 20#
DUs
}
time: 9:30

I added

E. 4 rounds, not for time
{
One Arm Chinup, assisted 2/arm
HSHold, for balance
}

2016-02-02 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
12 box jumps
6 GHD Situps (Rx was 12, but my abs were WRECKED after the abwheel yesterday)
8 HSPU (Rx was 12, I managed 8 per round
12 T2B
}

B. Partner chipper. divide work as needed. One rests while other works. For time:
{
100 Goblet squat 36# KB (5 sets of 10 each)
80 pullups (8 sets of 5, each)
60 push press 115# (5 sets of 6 reps, each)
40 1-arm OH Squat w KB (18# I think?) (2x5 per arm, each)
20 12' rope climbs (I did10: 5 legless, 5 normal)
} time: 19:30

I added:

C. Ring pullups, dips, as part of MU practice.
Strict MU attempts, 2, both failed

2016-02-01 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 3x5 back squat, ~70%
warm: 5x45, 5x95, 5x135
main: 2x5 @ 185# (69%), 1x5 @ 205# (76%)

B. 3x5 Deadlift ~70%
warm: 5x135, 5x185, 5x225
main: 3x5 @ 275# (73%)

C. 8 min AMRAP
{
8 thrusters 100#
8 C2B pullup
}
5 round even

I added:

D. 4x HSHOlds for balance trying to get off wall

E. Abwheel roll-out
2 reps from knees
2x2 full length