2017-12-31 Sunday run

Last workout of the year. decided to push a little harder.

A. Run 21.01 km. 1:59:16. 5:41 pace

2017-12-30 WOD

WARM
std warmup
deadlift 3-position drills

MAIN.

A. 5x2 3-position deadlift, 2-sec pause at each position
95x2, 115x2, 135x2,155x2,185x2

B. 4 rounds for time
{
20 T2B
10 Deadlift 185 (Rx was 225)
5 box jump 32"
400m run
}
20:06

I added

C. MU practice
2x Strict MU

2017-12-29 WOD

WARM
std warmup
2x 20s row, 3 HSPU

MAIN

A. 4 sets, each a 2min sprint, rest remainder of 3 min
{
90 row - 1:40-1:50 pace (I kept 1:45-1:50 each time)
HSPU for 30s (I kept mine strict)
}
10,8,8,9

B. 3x4 Front Squat 12x1, 50-60%
4x95, 4x115, 4x135

Accessory (modded from what mike posted)

C. 3 rounds, not for time
{
15 GHD situp
2x8 DB Bench 2121 tempo (2x25#)
2x8 DB Row 2121 tempo
}

2017-12-28 WOD

Active Recovery day

Row 1k meters - moderate pace
std warmup

MAIN

A. Row 500m

B. Work to a heavy CJ
Clean + Push Jerk: 5x45, 3x95, 3x115, 3x135, 2x155
Power Clean + Push Jerk: 2x165, 1x175 fail

C. (Superset w above) 20s HSHold
7 attempts

D. MU Work
1 kipping MU
4 strict MU

E. One Arm Chinup (band assisted)
1,2,3 per arm

2017-12-27 WOD

WARM
std warmup
40 wallball passes
snatch warmup

MAIN

A. 5 min EMOM
{
1 high hang snatch
1 hang snatch
}
45x1, 65x3, 75x1

B. 20 min EMOM. Partner workout
{
Partner 1 20 cal row
Partner 2:
6 pullup
9 wallball 20#
27 DU
(repeat until partner completes row)
}
5 rounds + 1 round of rowing only.

I added.

C. 3 rounds, not for time
{
3 Front Lever pull (tucked)
1 tuck back lever
}

2017-12-26 WOD

WARM
std warmup
1000m row

MAIN

A. 3 rounds, not for time
{
5 plyo pushups to 45# plates
5 box jump 24"
10 medball side-toss
}

B. 30 CJ for time, 135 (Rx was 115# - but I wanted to do Grace as long as we were doing it)
6:10 (1+ min over my PR, but I wasn't pushing super hard)

4 min rest

C. 8 min amrap
{
15 Burpee box jump 24"
10 KB Snatch 26#
}
3 rounds + 5 burpee box jump

I added:

D. MU practice
3 strict, just cause I hadn't for a while.

2017-12-24 Sunday Run

A. Run 12.01 Km. 1:02:33; 5:13 min/km pace

2017-12-23 WOD

WARM
500m row
std warmup
snatch/ohsquat drills
several of movements below.

MAIN

A. For time
{
60 cal row
50 OH Squat 65# (Rx was 75)
40 wallball 20# (Rx was 25#)
30 T2B
20 pistols (did all these - no hands)
30 T2B

40 wallball 20# (Rx was 25#)

50 OH Squat 65# (Rx was 75)

60 cal airdyne

}

34 min even

B. 5 legless rope climbs (5 min emom) 12'

I added 

C. 3 rounds, not for time

{

2 One-arm chinups on rings, per side

20s HSHold

}

2017-12-22 WOD

WARM
std warmup
2x5 KB thruster 26#
2x5 double KB swings 2x26#
2x5 pullups

MAIN

A. "Little Fran" - 21-15-9
{
Thrusters 75#
pullups
}
6:36 (ugh. slow! I guess it's a PR cause I've never done that one before, but man, I'm outta shape)

5 min rest

B. 9-15-21
{
double KB swing 2x26#
DU
}
2:38

C. 4x5 Back squat 12x1
{
4x75, 5x95, 5x115, 5x135
}

D. HSHolds
4 x 15s

E. 1 Strict MU

2017-12-20 WOD

WARM
std warmup

MAIN

A. 20 min AMRAP
{
400m run
3 MU (Rx was 5)
10 HSPU (did them all strict)
20 burpees
}
3 rounds + run/mu/3hspu

B. 10 min emom
2 power cleans (Rx was Cleans)
2x95, 3x115, 2x135, 2x155, 1x165 (2 reps each)

2017-12-19 WOD

WARM
std warmup
clean & S2O drills

MAIN

A. 3 rounds, not for time
{
5 KB Clean 26# per side
5 goblet squat 26#
2 wall walks
}

B. (was supposed to be syncro, and 135#, and squat cleans. I scaled the latter two, and went on my own). For time, 15 min cap
{
20 burpees
15 Power Cleans 115#
15 S2O (push jerks) 115#
20 burpees
12 Power Cleans 115#
12 S2O (push jerks) 115#

20 burpees
9 Power Cleans 115#
9 S2O (push jerks) 115#

}

time: 13:45

I added:

C. 3x HSHold ~20s each

2017-12-18 WOD

WARM
std warmup

MAIN

A. T2B practice
2x10 kip swings
2x5 kip swing w shoulder activation
2x5 knee raise
2x5 k2e
2x5 T2B

B. 7 min AMRAP
{
10 pullups
10 ring dips
250m row
}
100m row short of 3 full rounds (62 reps)

2 min rest

C. 7 min AMRAP
{
10 T2B
20 DU
30 Air squats
}
Went over a bit: 7:15 four full rounds.

D. Accessory work, 3 rounds, not for time
{
6 OH squat/side w single dumbell 15#
6 DB Ext Rotation 15# /side
15 GHD Back Extension
}

2017-12-17 Sunday Run

Wasn't raining or too cold, so I went a little longer today

A. Run 12.0 km; 1:02:43; 5:14 pace

2017-12-16 12 Days of Xmas WoD!

WARM
std warmup
clean & snatch drills
2-3 of each movement below

MAIN

A. 12 days of Xmas. Do it like the song. 1, then 2+1, then 3+2+1...
(scaled a few things due to back injury)
{
1 CJ 135# (Rx was 185#) (12x1 = 12 reps)
2 Box Jump 30" (11x2 = 22 reps)
3 Ring MU (10x3 = 30 reps(!))
4 Hang Power Snatch 65# (Rx was 115) (9x4 = 36 reps)
5 Bar Facing burpees (8x5 = 40 reps)
6 Push Press 65# (Rx was 115#) (7x6 = 42 reps)
7 T2B (6x7 = 42 reps)
8 Pistols (5x8 = 40 reps)
9 Wallball 20# (Rx was 25) (4x9 = 36 reps)
10 C2B pullups (3x10 = 30 reps)
11HSPU (2x11 = 22 reps) - did both sets strict and unbroken
12 Front Squat 65# (Rx was 185 I think) (1x12 = 12 reps)
}
Time: 59:06
Brutal. 364 reps altogether!

2017-12-15 WOD

WARM
400m run
std warmup

MAIN

A. 5x6 Front Squat, building, w 1s pause at bottom.
6x95, 6x115, 6x135, 6x135 (stopped at 4)

B. For time, 15 min cap
{
50 Deadlift 155#
40 Push Press 115#
30 box jump 24"
20 KB Thruster (I did 15) 2x35#
10 BarMU (I did 8, plus 2 failed reps)
200m run
}
14:57

I added:

C. HSHolds
4x20s

2017-12-14 WOD

Active recovery day

WARM
500m row
std warmup

MAIN

A. 1k row
4 min

B. 100 DU
(50,15,25,10)

C. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed jerk on 1st), 1x175 (power cleaned, failed jerk)

D. (Superset w above) HSHold for balance
6 attempts

E. MU work
2x3 ring pullups
1 MU
1 strict MU
1 strict MU (failed)

2017-12-13 WOD

WARM
std warmup
press & jerk drills

MAIN

A. 5 min EMOM
{
1 clean
1 strict press
2 push jerks
}
75, 95, 95, 115, 115 (pushpressed the last strict press)

B. 25 min AMRAP:
20s HSHold at start, and every 5 minutes, while cycling through:
{
20 pullups
15 SDHP w 53# kb
10 thruster 75#
25 cal Airdyne or row (did 1 row, 2 airdyne)
}
4 rounds minus the airdyne

I added:

C. MU Work
{
2 strict MU
1 weighted strict MU (failed)
}

2017-12-12 WOD

WARM
std warmup
clean drills

MAIN

A. activation work. 3 rounds, not for time
{
8 medball cleans 20#
8 v-ups
8 kip swings
}

B. CF Open 14.4. 14 min amrap
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
170 reps. Got to the cleans and got 20 of them. 2 reps less than when I did this in 14, but I didn't push as hard as when doing the Open itself. Still, off my game from when I last did this one in late 2015, where i got 182.

C. Accessory work. 3 rounds, not for time
{
8 bench press 95#
8 DB Curl 2x35#
6 Ring Dip
4 chinup
}

D. HS Holds
2, just for balance practice

2017-12-11 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
even: 5 strict HSPU
odd: 8 T2B
}

B. 12 min amrap
{
30 DU
20s L-sit (on rings)
10m front rack lunge w KB (2x36#)
}
5 rounds + 53

I added:

C. 3 rounds, not for time
{
12 GHD back extensions
12 GHD situps
20m OH carry (26# KB)
3 ring pullup (round 1) / 1 MU (round 2) / 1 Strict MU (round 3)
}

2017-12-10 Sunday Run

A. Run 9.64km, 48:12, 5:00 min/km pace

2017-12-09 WOD

Back at the box!

WARM
std warmup
snatch drills
few of each movement below

MAIN

A. Partner Workout, trade off as needed, one rests while one works. For time:
{
100 Power Snatch 65# (Rx was 95#, but I’d been on the road for a week so scaled to not kill myself)
100 box jump 24”
100 situp w medball 20#
100 thrusters 65# (Rx was 95#)
100 pullups
}
time: 27:35

jumped right into B below w/o resting

B. 5 rounds for time
{
10m KB lunge 2x36#
30s plank hold
}

5 min even

2017-12-08 travel workout

Was 1 degree C this morning in London! Was going to do 10k again but couldn't hack it. Cut it short at a 5k

A. Run 5.32km; 33:32, 6:18 pace (had to edit activity on runkeeper after GPS messed up at the end of my route). Pace kinda slow as I had to check map a couple times, and took some pics)

2017-12-07 Travel Workout

A little running in the rain in London

A. Run 10.18km, 1:00:45 (had to check the map a few times, slowed me down - 5:58 pace)

2017-12-06 Travel Workout

A. Run 4.82km, 26:33, 5:30 pace

2017-12-03 Travel Workout

Hadn't worked out in 2 days, and didn't have a lot of time, so quick workout in the morning.

A. 10, 9, 8.... 2, 1, 2, 3.... 9, 10
{
Pushup
Situp
Airsquat
}
(109 reps)

2017-11-30 WOD

Active Recovery day. Also arrived SUPER late ! >:-(

WARM
std warmup (barely)

MAIN

A. Row 1km
4:10

B. Work to a heavy CJ
5x45, 5x95, 3x115, 3x135, 2x155, 1x165, 1x175 (got the clean, failed the jerk)

C. MU work
2x3 ring pullup
2 MU
4 StrictMU

D. 4 HSHold (15-20s each)

2017-11-29 WOD

WARM
std warmup
40 medball toss

MAIN

A. 7 Min emom
{
1 Power Clean
1 Hang Clean (full depth)
1 push jerk (I added this)
}
warm: 45, 95
main: 95, 95, 115, 115, 135, 135, 155

B. 25 min amrap
{
10 thruster 115# (I went Rx but had to break them up)
20 ring dip
30 KBS 70#
40 cal row
50 DU
}
2 full rounds + 3rd round of thrusters, ring dips and 10 KBS = 340 reps

I added:

C: 3 rounds, not for time
{
10 hanging leg raises (bent knee)
1 Strict MU
}

2017-11-28 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
5 OH Squat (45, 45, 75#)
6 pushups
7 pullups
}

B. CF Open 15.2 (also 14.2)
each round consists of 3 minute time cap. Finish required work, get to rest to 3 min mark and then move on to next set.
{
10 OHSquat 95#
10 C2B Pullups
10 OHSquat 95#
10 C2B Pullups
}
[I basically made it just under the wire, but with a couple questionable reps, so scaled weight for next round. If recording a score, it'd be 40 - way worse than last year]
{
12 OHSquat 75#
12 Pullups (stopped there)
}

C. 5 rounds for time
{
5 Deadlift 185# (Rx was 225#)
5 Burpee over bar (bar facing)
}
4 min even

I added:

D. 3 rounds, not for time
{
15 banded face pulls
15 banded good mornings
10 GHD situps
}

E. 3x HSHold - freestand practice

2017-11-27 WOD

WARM
700m row
std warmup

MAIN

A. MU practice
2x3 ring pullups
1 kipping MU
3 strict MU
(all MUs with slow eccentric (negative))

B. 14 min EMOM
{
5 HSPU (did 5,5,4,4,8x3,4,4; 50 total)
10 Air Squat
20 DU
}

Accessory work

C. 3 rounds for time
{
6/arm KB Press 26# 31x1
10 weighted ghd back extension 15#
30s weighted plank 25# plate
}

D. 3 Tuck BackLever

2017-11-25 WOD

Lats were pretty smoked after all the pullups thurs & friday, so today's workout didn't go super well.

WARM
std warmup
20 goblet squats 26#

MAIN

A. 10 min EMOM
{
2 rope climbs, 15', or 1 legless rope climb.
}
did 2 legless climbs, 1 to about 12' before failing.
last 7 were using legs, to 12' only

B. 12 min amrap. increment sets. 1+1, 2+2, 3+3...
{
Thruster 95#
BarMU or scale to pullups
}
I only got 2 BarMU. Lats were smoked. made to full set of 7 + 8 pullups + 4 thruster (36 pullup, 32 thrusters)

Accessory work

C. 3 sets not for time
{
3 pistols/side
20s HSHold
10 Weighted Situp 25# plate
}

2017-11-24 WOD

WARM
2 min airdyne
std warmup

MAIN

A1. 5x8 Back squat @ 60%
warm: 5x45, 5x95
main: 5x135, 5x135, 5x155, 5x155, 5x155

A2. (Superset w above, after 30s rest). 20m (10/side) walking lunge w 36# KB overhead

B. 4 rounds:
{
12 benchpress BW or 70% (I did less than that: 115#) (12, 10, 8,8)
rest 30s
max rep unbroken strict pullups (4,4,3,3)
rest 30s
max rep unbroken dips (10,8,8,6)
2 min rest
}

--

C. Went and did an hour of yoga later in the afternoon

2017-11-23 Thanksgiving WOD!

Another big partner-chipper for the holiday. Took well over an hour.

WARM
std warmup

MAIN

A. Groups of 3. One partner at a time always doing 800m run. Other two tradeoff as needed.
{
250 wallball 20# (I did 110 in sets of 10, then an 800m run)
200 pullups (I did 75, then an 800m run)
150 Burpee box jumps 20" (I did about 45 of these, IIRC, then an 800m run)
100 HSPU (I did 35 strict, then an 800m run)
150 KBS 70# (I did 30 of these)
200 pushups (I did 70 of these, then an 800m run)
250 DU (I did 125)
}

B. Optional buyout was to split 200 T2B. I just did 25 and called it good.

2017-11-22 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. 10 min emom
{
Power Clean
2 Push Jerk
1 Split Jerk
}
5x95, 3x115, 2x135

B. 27 min AMRAP (was 24, but I added 3 minutes to make it an even number of rounds)
{
each station, do 3 min for reps/cals, then move on to next. 3 rounds x 3 movements x 3 rounds = 27min
B1.
{
10 D-ball step ups (20" box, 70# dball on shoulder) (counts as 1 rep)
20 m Dball carry (counts as 1 rep)
}
B2. AirDyne for cals
B3. Row for cals
}
counts:
1st round: 33, 41, 40 = 114
2nd round: 21, 41, 41 = 103
3rd round: 20, 37, 40 = 97
total: 314

I added

C. 3 strict BarMU
(singles, ugly, but working on it.)

2017-11-21 WOD

WARM
std warmup
snatch & clean drills

MAIN

A. 3 rounds, not for time
{
5 wallball 12# max height
10 hollow rocks
20s childs pose
}

B. Crossfit Open 15.1.

B1. 9 min AMRAP
{
15 T2B
10 Deadlift 115#
5 Snatch (power snatch) 115#
}
3 rounds even = 90 reps... way worse than my 118 of a couple years ago. Spent a lot of time struggling w snatches before hitting my stride. oh well.

B2. Immediately after B1, 6 min to hit a max Clean and Jerk
115x1, 135x1, 155x1, 165x1, 175fail, 175x1

also worse than 2015, where I cleaned 190, attempted 195, then went back and hit 185.

I added:

C. 4 rounds, not for time:
{
20s HSHold
2 Archer Chinup per side
}

2017-11-20 WOD

WARM
std warmup

MAIN

A. 10 min EMOM
5 strict HSPU

B. 12 min AMRAP
{
100m run
10 burpee box jump
20 DU
}
5 rounds + 1 run

C. Work to a heavy 3-rep OH Squat
3x45, 3x65, 3x75, 3x85

I added

D. 3 rounds, not for time
{
20s HSHold
1 strict MU
1 Tuck Front Lever
}

2017-11-19 Sunday Run

A. Run 9.33km, 47:25, 5:05 pace

2017-11-18 WOD

WARM
std warmup
clean drills

MAIN

A. 3 rounds, not for time
{
10 KB SDLHP 26#
10 KBS 26#
6 wallball max height 10#
}

B. "DT" (scaled)
5 rounds for time, all at 135# (Rx is 155#)
{
9 deadlifts (Rx was 12)
6 Hang Power Cleans (Rx was 9)
3 Push Jerks (Rx was 6)
}
time: 9:50

C. 2 mile run w partner, trading off
8 200m run each, rest while partner does theirs

D. 3 rounds, not for time
{
20 seated russian twist w medball 20#
20 sec banded hold w partner, per side
20 MB situp and toss (10 each)
}

I added.

E. MU Work
1 Strict MU
2 SLOW strict MU
2 strict BarMU

Attempt at Slow MU (1st of two above):

2017-11-17 WOD

WARM
std warmup
4x airdyne sprints 10s,15s,20s,30s

MAIN

A. 5x8 Back Squat ~50%
(I went light and worked up to just under that)
8x45,
8x95, 8x115, 8x135, 8x155, 8x175

B. 5 sprint sets, 2min b/t
{
9 burpees
40m sprint (10x4)
5 Devil's Press 2x20#
}
~1min each

Accessory work

C. 3 rounds, not for time
{
12 GHD back extensions
6/side DB bench press 31x1
8 BB row 65#
1 slow strict MU
}

D. 1 strict barmu

2017-11-16 Travel Workout

Slept in, so was a quick one:

A. 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
{
Pushups
situps
squats
}

2017-11-14 WOD

WARM
std warmup
40 wallball passes
snatch drills

MAIN

A. 10 min EMOM
{
1 Hang Snatch
1 Snatch
}
4*65, 3*75, 3*85

B. 5 rounds for time
{
10 box jumps
10 Strict HSPU (Rx was 12 kipping)
15 cal row or airdyne
}
time: 14:20

Accessory work

C. 3 rounds, not for time
{
12 DB curls 2*20
12 DB Row (6/side) 20#
12 DB OH Squat (6/side) 15#
}

D. 2 slow strict MU

2017-11-13 WOD

//Travelled for work last week, then to Montreal where my mom passed away. All in all, a week without working out. Probably good as I needed some recovery time. Was a doozy of a working to jump back into today though!

WARM
std warmup
3 sets 15s Airdyne sprint

MAIN

A. More activation - 3 rounds, not for time
{
10 KB Thruster 26# (5/side)
20 DU
1 Strict MU
}

B. CF Open 2013.3. 12 min amrap
{
150 Wallball ("Karen")
90 DU
30 MU
}
150 wallball + 90 DU + 5 MU = 245.
3 reps better than last time I did it. If I'd been judged, there were probably a couple wallballs that were short of the target, but overall, pleased.

2017-11-06 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds
{
10 russian swings 26#
10 kb push press 26# (5/side)
10 hollow rocks
}

B. CF Open 12.3. 18 min amrap
{
15 box jumps (step ups ok) 24"
12 push press 115#
9 T2B
}
6 rounds + 20 reps (15 box jumps, 5 push press)
ONE REP SHORT OF MY BEST! SHOULD HAVE CHECKED!

2017-11-05 Sunday Run

A. Run 5.8 km; 27:53; 4:49 pace
23:33 5k split time

2017-11-04 WOD

WARM
std warmup
clean drills

MAIN

A. 10 min EMOM
2 Power Cleans
warm: 5x45, 3x95, 2x115, 2x135
main: 6x155x2, 4x165x2

B. For time, 25 min cap
{
100 DU
50 Wallball 20#
40 pullups
30 T2B
20 KBS 70#
30 T2B
40 pullups

50 Wallball 20#

100 DU
}
26:30

I added:

C. MU work

3 Strict MU

2017-11-02 WOD

active recovery day. did some skill work

WARM
std warmup

MAIN

A. 500m row
2 min

B. Work to a heavy CJ
45x5, 95x5, 115x3, 135x3, 155x2, 165x1f, 165x1, 155x1, 135x1

C. Ring Archer Chinups
3x2/side

D. Strict MU's
1,1,2,3

E. Strict BarMU
1 failed, 1 successful

2017-11-01 WOD

WARM
std warmup
S2O warmup

MAIN

A. 3 rounds, not for time
{
10 medball toss 14#
15s hop to plate
}

B. 20min AMRAP
{
400m run
30 cal row
20 S2O (clean, push jerks, 3-4 sets) 115#
10 burpee
}
2 full rounds + run + row + 11 jerks (164 reps)

I added:

C. TuckFrontLeverPulls

2017-10-31 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 12 min emom
even: 6 DB benchpress 2*30# 31x1 tempo
odd: 6 Ring Row, feet elevated 31x1 tempo

B. "Diane" - 21-15-9

{

225 Deadlift (scaled to 185#)

HSPU (did all strict)

}

time: 9:27

I added

C. 3 Strict MU

2017-10-30 WOD

WARM
std warmup
2x10 goblet squat 26#

MAIN

A. 5x8 back squat, increasing from 50% (I went lighter than that though)
warm: 10x45
main: 8x95, 115, 135, 155, 175

B. 12 min EMOM
{
10 Hang Power Clean 75# (I did 10 for 6 sets, then 8 reps for 6 sets)
DU's for remainder of minute
}
score is total DU's
30+25+9*15, 10 = 200

I added

C. 3x1/side RingArcherChinups

2017-10-29 Sunday Run

A. Run 10.00 km, 47:38, 4:45 pace

2017-10-28 WOD

Was a 2 person workout, but I showed up early and needed to get the work done, so did half the work as if working w a partner.

WARM
std warmup
500m row

MAIN

A. for time
{
75 wallball (half of 150) (5x11, 2x10)
~30s  pinch-grip hold 15# plate w straight grip hold
}
200m run

B. for time
{
75 pullups (5x6, 9x5)
~20s plank hold, feet elevated
}
200m run

C. 3 rounds for time
{
25 KBS 36# (Rx was 53#)
10 burpees
~1min OH Plate hold 25#
}
200m run

D. for time
{
75 cal airdyne
75 ball slams 20#
}
200m run

Total for A-D above was ~40min. There was a screw up w the timer

2017-10-27 WOD

Slept in past time to hit BCF, so quick workout in the gym at the office.

WARM
light stretching

MAIN

A. 1000m row
3:56

B. Back squat
warm: 5x45, 5x95
main: 3x6 x 135#

C. (superset w above) pullups
3x8 (strict)

D. 3x8 dips

E. (superset w above) incline situp
3x15

F. OH DB Press
3x6 @ 30#x2

G. (superset w above) DB Curl
3x8 @ 25, 30, 35

H. (superset w above) Pushup
3x12

2017-10-26 WOD

active recovery day

WARM
std warmup

MAIN

A. Row 500m
3:56

B. 3 rounds, not for time
{
3/side Ring Archer Chinups (better form today than when I first tried
15s HSHold
}

C. 5 rounds, not for time
{
1 very slow StrictMU
15s HSHold
}

D. 3 attempts at slow strict BarMU, all failed

2017-10-25 WOD

WARM
std warmup
rowing warmup - sprint start, 150m, 250m

MAIN

A. 2k row for time
7:40.6 (0.8 short of my PR. UGH!!!!)

B. 3 rounds not for time
{
15 supermans
15 banded lat pulldowns
}

I added

C. 2x2 Ring Archer chinups

2017-10-24 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
4 TGU's (2 per side) 26#
10 kip swings
10 power jumps
}

B. 4 rounds for time
{
2 Strict MU (Rx was 5 kipping)
30 DU
10 KBSnatch 35#
100m run
}
time; 10:20

Accessory work:

C. 3 rounds, not for time
{
20 banded face pulls
12 GHR's
45s weighted plank 45#
}

D. Tuck Front Lever Pulls
3x2

2017-10-23 WOD

WARM
std warmup (missed most of it)
40 wallball passes
Clean drills

MAIN

A1. Work to a heavy 1RM Power Clean
75x3, 95x3, 115x3, 135x3, 155x2, 165x1, 175x1, 185fail

rest 4 min

A2. AMRAP 6min
Power Clean @ 90% of above (I did 155, which is about 87% of 175)
27 reps

B. WOrk to a heavy 10rep back squat
(I scaled because of recovering back)
10x95 Front Squat
8x115 Front Squat
6x135 Front Squat

Supplemental

C. 3 rounds, not for time
{
6 KB OH Press (per arm) 26# 31x1
6 KB RDL 26# 2-1-2-1
15 GHD situps
}

D. MU Work
BarMU - 1,1,2

2017-10-22 Sunday Run

Cut it a little short today, due to time (and if I'm honest, motivation)

A. Run 7.0 Km, 33:08, 4:44 pace
(5km at 22:05)

2017-10-21 Saturday Workout

BCF had a comp going on, so I went by the gym at work.

WARM

std warmup

MAIN

A. 1000m row

3:56

B. 3x6 Front Squat

95, 115, 135

C. (superset w B) 3x8 Calf Raise 

2x45# plates in hand

D. 3x8 Inclined DB Bench

20#, 30#, 35#

E. (superset w D). 3x8/side DB Curl

20#, 30#, 35#

F. 3x5 HSPU

G. (superset w F). 3x5 Chinup

H. Pistol/weighted pistol.

5/leg, 3/leg, 1/leg

0#, 25# plate, 45# bar

I. (superset w above) 3x8 Cable Row

J. 3x 15s back bridge

2017-10-20 WOD

WARM
std warmup
250m row

MAIN

A. 10 min EMOM - 2 snatch, w/o moving feet
2x65, 4x75, 3x85, 1x95

B. Rope climb practice
5x legless rope climbs 15'

C. BarMU practice
2x3 pullup
1,1,2 BarMU

2017-10-19 WOD

active recovery day. Just did some skill work

WARM
std warmup
250m row

MAIN

A. 500m row

B. Power Clean & Push Jerk
5x75, 3x95, 3x115, 3x135, 2x155, 1x175 failed the jerk

C. MU work
2x3 strict ring pullups
Strict MU 1,1,2

2017-10-18 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
5 KB thruster/side 26#
20 DU
5 pushups
}

B. (oxygenetic energy system test)
20 min AMRAP
{
20 thrusters 95# (Rx was 135(!))
20 pullups
20 burpees
}
3 rounds + 5 thrusters

Accessory work
C. 3 rounds not for time
{
30s wall sit
5 SA DB Benchpress (5/side) 35#
5 SA DB Row (5/side) 35#

1 Strict MU

}

2017-10-17 WOD

WARM
std warmup
thruster drills

MAIN

A. 10 min EMOM
2 Squat Clean thruster - start at 50% and build
2x75, 3x95, 3x115, 2x135

B. 4 rounds for time. 15 min cap
{
21 wallball 20# (1 set unbroken, others in 2-3 sets)
15 T2B
9 Power Snatch 75# (Rx was 115)
}
5 snatches short of finishing 4 rounds at the time cap

I added:

C. 3x HSHold

2017-10-16 WOD

WARM
std warmup
2x 100m row
rowing sprint start practice

MAIN

A. 3 rounds. each for time, as a sprint. 12(!) min rest b/t
{
250m row
10 KBS 70# (I scaled to 36#)
10 burpees
10 KBS 70# (I scaled to 36#)
10 burpees

10 KBS 70# (I scaled to 36#)
250m row

}
times: 4:08, 4:22, 4:11

I added:

B. 3 rounds, not for time
{
tuck front lever pull
hs hold
}

2017-10-15 Sunday Run

A. Run 9.78km, 45:40, 4:40 pace

2017-10-14 WOD

WARM
std warmup

MAIN

A. 10 min EMOM
5 HSPU (strict if possible - did it all strict0

B. 20 min AMRAP
{
5 Power Clean 135# (Rx was thrusters but trying to go easy on lower back)
10 Russian KBS 36# (Rx was 70 but scaled per above)
15 pullups
}
6 rounds + 2 cleans

C. 3 rounds, not for time
{
20 medball ab twist
10 v-ups
}

I added:

D. 2x3 Front lever pull
1st set tuck, 2nd set 1 leg extended

2017-10-13 WOD

WARM
std warmup
snatch drills

MAIN

A. 2x10 front squat, start at 50%
(I started lower - trying to go easy on my back injury recovery)
5x45, 3x75,
2x95, 2x105, 2x115, 2x125, 2x135, 2x145, 2x155, 2x165, 2x175

B. 15 min AMRAP
{
25 DU
10 Power Snatch 75# (was 15 - I scaled)
10 T2B
5 D-ball cleans 50# (was 100# - I scaled)
}
4 rounds + 25 DU

Accessory work

C. 5 rounds, not for time
{
5 strict HSPU
1 strict MU
}

2017-10-10 WOD

WARM
std warmup
press/jerk warmup

MAIN

A. 10 min EMOM
{
even min: 15 cal Airdyne
odd min: 20s hollow rocks
}

B. 5 rounds for time
{
3 OH press 115#(Rx)
6 push press
9 Push Jerk
12 back squat (scaled to 6 Front squat)
}
round 1 at 95#, then dropped to 75#
13 min even

I added:

C. Conditioning 3 rounds not for time
{
20s HSHold
3 Tucked Lever Pull
}

2017-10-09 WOD

WARM
std warmup
3 min airdyne moderate pace

MAIN

A. 3 rounds, not for time
{
3 Box Jump 30"
10 RDL 45#
10 banded good mornings
}

B. 10x2 Deadlift - start at 70% and build (70% for me is 265, but my back's still tweaked so I went light)
135x3, 165x3, 175, 185, 195 (all sets 2 reps each)

C. 12 min amrap
{
10m walking OH lunge  (35# plate)
10 Burpee to plate
5 pistols/side
}
6 rounds even

Accessory work

D. 3 rounds, not for time
{
10 weighted back extensions
5 strict T2B
30s weighted pike stretch
}

E. MU work
2 strict, called it a day.

2017-10-08 Sunday Run

Got up a bit late, so didn't have time for the full 10k. Longer next week!

A. Run 7.2km, 36:15, 5:02 pace

2017-10-07 WOD

WARM
std warmup

MAIN

A. 3 rounds, swap w partner
{
Benchpress for max reps 135#
Incline ring rows
}
Bench: 10,6,6
Rows: 10,10,8

B. 12 min amrap - one full round, then switch w partner, rest while they work, repeat
{
15 cal row
8 Burpee over rower
8 box jump 24"
}
4 rounds + row

C. 12 min amrap - one full round, then switch w partner, rest while they work, repeat
{
8 wallball 25#
12 v-ups
16 KBS 53#
}
5 rounds + 20

I added:

D. Tuck Front lever Pulls (1 leg straight)
4

2017-10-06 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy 3 rep back squat
(didn't go too heavy because back isn't 100% yet)
5x45, 5x95, 4x115, 3x135, 3x155, 3x175, 3x185

B. 4 rounds, each for time, 2 min rest
(didn't monitor time closely, each was 35-40s)
20m D-ball sprint carry 100#
10 KB Thruster (2x36)

C. Supplemental. 3 rounds, not for time
{
2x8 one legged kb deadlift
12 weighted GHD back extensions
Strict HSPU (as many as possible UB) (6,5,5)
}

D. Strict MU work
Just 3, called it a day.

2017-10-05 WOD

Active recovery day. Just did some rowing and skills work

WARM
std warmup

MAIN

A. 1000m row
~4min

B. Work on Push Jerk off of blocks
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 2x175failed

C. Front Lever work
4x pullup->icecreammaker->front lever
first w tuck, second w 1 leg extended, third w straddle, fourth with straightleg

D. 3x8 Dips

2017-10-04 WOD

WARM
std warmup
200m run

MAIN

A. Oct monthly challenge. 200m OH KB walk
Rx was 2x56, I did 2x35, put it down 4 times, forgot to write time.

B. 9 min EMOM
10 T2B UB (Managed 5 sets unbroken, then did just 5 per round. Total of  70 T2B)

C. 4 rounds for time
{
500m row
1 min rest
400m run
1 min rest
}
time: 20.55

I added

D. BarMU practice
2 failed
2 UB (working on form)

2017-10-03 WOD

WARM
std warmup
20 wallball passes
clean drills, etc (of movement below)

MAIN

A. 20 min AMRAP
{
1 Deadlift
1 Clean
1 Front Squat
1 Push Jerk
}
Go as heavy as possible to get min of 20 reps, while heavy enough that you don't get 30
warm: 3 reps at 95, 2 at 115
main: Did 25 reps at 135#

B. 2x20 DU

C. 3 rounds, not for time
{
1 strict MU
1 20s HSHold
}

2017-10-02 WOD

WARM
std warmup
pushpress drills
5 wallwalks
banded good mornings, etc

MAIN

A. build to a heavy 3-rep push press over 15 min
45x5, 95x3, 115x3, 125x3, 135x3, 145x2 (failed 3rd rep)

B. for total reps. 4 rounds of
{
1 min burpee w 6in jump
1 min box jump 24"
1 min pushups
1 min rest
}
1. 13+17+30=60reps
2. 14+17+24=55reps
3. 14 +18+20=52reps
4. 13+15+16=44reps
210 total

Supplemental

C. 3 rounds, not for time
{
5 GHRaises.
10 GHD situps
6/side DB ext rotation on knee 15#
}

`

2017-10-01 Sunday Run

A. Run 5.84km. 27:33, 4:43 pace
23:05 5k time.

2017-09-30 WOD

WARM
std warmup
500m row
clean drills

MAIN

A. For time:
{
800m run
10 CJ 155#
}
warm: 5x95, 3x115, 2x135
time: 5:11

B. "Lynne" - 5 rounds AMRAP. 20 min cap
{
Max Reps UB Benchpress 135 (Rx was bodyweight - 165)
Max Reps UB pullups
}
10+12, 8+13, 4+13, 5+12, 5+10 = 94 reps PR

"Christine"
3 rounds for time
{
500m row
12 Deadlift at bodyweight (I misread and did 10!) 165#
21 Box Jump 20"
}
time: 14:10 (scaled) PR

2017-09-29 WOD

WARM
std warmup
500m row
clean drills

MAIN

A. 8 min EMOM
{
2 CJ - start at 50% and build)
}
2x95, 2x115, 2x135, 2x155 (power clean on last 2)

B. for time:
50 DU buy-in
3 rounds for time
{
10 bar-facing burpees
3 Power Clean & PushJerk 135# (Rx was 6, but lighter)
3 12' legless rope climbs (Rx was 6, but not legless)
20 Russian KBS 36# (Rx was 53#)
}
50 situp buyout

time: I *think* it was 19:29, but didn't write it down and am foggy

I added:

C. 4 rounds, not for time
{
20s HSHold
5 chinups (round 1,2), 2/arm assisted one-arm-chinups (round 3,4)
}

2017-09-28 WOD

active recovery day

WARM
std warmup

MAIN

A. 1k row
~4min

B. Work to a heavy CJ
5x95, 4x115, 3x135, 2x155, 2x165, 3 attempts at 175, all failed

C. MU work, superset w front lever work
2x3 strict pullup
2 tuck front lever
3x
{
1 strict MU
1 tuck front lever
}

2017-09-27 WOD

WARM
std warmup

MAIN

A. "Kelly" - 5 rounds for time
{
400m run
30 box jumps 24"
30 wallball 20#
}
time: 28:34 (21s PR)

B. 1k row @ 70%
(4:30-ish)

I added

C. 4 rounds, not for time
1 BarMU, focusing on form
1 HSHold for ~20s

2017-09-26 WOD

WARM
std warmup
snatch drills

MAIN

A. 5 min EMOM - 2 Power Snatch
2x75, 2x85, 1x95

B. 20 min EMOM
{
Even minutes: 25 DU
Odd minutes: 2 Power Snatch 95# (Rx was 115#), plus 1 rep each minute
}
I got to 2,3,4,5,6, then did 5 next rounds at 5 reps
DU's unbroken except for 2 rounds

I added:

C. BarMU practice
1, 2, 2, 1

2017-09-25 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
one leg box jumps - 4/leg
8 KB Cossack squats
5 skater squats/side
}

B. 15min AMRAP
{
2 strict MU
40m shuttle sprint (4x10)
10 jumping lunges
15 T2B
}
5 rounds + 2 MU (only 1 missed strict MU of 12)

I added:

C. 3 rounds, not for time
{
10 Weighted GHD back extensions
30s plank hold
10 GHD situps
}

D. 3 HSHold

2017-09-24 Sunday Run

A. Run 10km; 44:37, 4:28 pace

PR! (20s better than previous)

2017-09-23 WOD

WARM
std warmup
3x~1min airdyne

MAIN
A. (for Activation) 2 rounds, not for time
{
20s HSHold
4 box jumps 20"
4 candlesticks each leg
20 DU
}

B1: 100 pushups for time - clock keeps running for part B2.
5:12

B2: Filthy Fifty. For Time:
{
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 GHD Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
}
time: 36:34 (which means 31:22 for Filthy Fifty)

I added:

C. MU work
2 strictMu, then decided I was too spent. called it a day.

2017-09-20 WOD

WARM
std warmup
250m row
pvc snatch drills

MAIN

A. 7 min emom
{
1 Power Snatch
1 Hang Snatch
}
warm: 3x45, 2x65
main: 3x75, 3x85, 1x95

B. for time, 20 min cap
{
50 air squat buy-in
4 rounds
{
400m run
10 Sumo Deadlift Highpull w kettlebell 53# (Rx was 70)
15 cal AirDyne
20 walking lunges
}
50 air squat cash out
}
time: 17:26

I added:

C. Front lever progression
3x Tuck Front Lever

D. MU work
3 Strict MU
1 kipping MU

2017-09-18 WOD

WARM
std warmup
250m row

MAIN

A. Activation. 3 Rounds
{
6 Single leg Glute Bridge w/ 2sec hold at top
8 KB RDL
4 Box Jump
}

B: Deadlift (5-3-3-2-1-1)20mins
DL (*Build to a heavy 1RM for the
day.
95x5, 135x5, 185x5,
225x3,  275x3,
305x1, 325x1, 345x1fail

C: Metcon (Time) - 21-15-9
{
Toe to Bar
Double unders
}
time: 3:21

D. (accessory work) - 2 rounds
{
5 weighted ring pull up strict (26#)
10 ring push up w/turnout
3 Goblet squat w/2s hold at bottom
}

E. OH press
45x3, 65x3, 75x3, 85x2, 95x1, 115x1fail, 105x1fail

2017-09-17 Sunday Run

A. Run 10.0km, 46:37, 4:40 pace

2017-09-16 WOD

WARM
std warmup
200m run

MAIN

A. 3 rounds (not for time, just for activation)
{
30s plank hold
10 ball slams
5 tuck jumps
}

B. 20 min AMRAP, (w partner. one does DU while other tackles other movement - worked out do 1 round of either kbs or situps while other did DU
{
50 DU (pace setter)
20 KBS 53# (I switched to 36#)
20 situps
}
28 rounds - which meant 14 each of DU, 7 each of KBS and situps. 700 DU, 140 KBS, 140 situps

C. work to a heavy Power Clean and push jerk
warm: several rounds w empty bar, 3x75, 3x95
main: 3x115, 3x135, 2x155, 2x165, 1x175, 1x185(fail)

I added;

D. 3 rounds, not for time
{
1 HSHold, for balance
1 Strict MU
}

2017-09-14 WOD

active recovery day

WARM
std warmup

MAIN

A. Row 500m

B. PowerClean/PushJerk practice
5x45, 5x95, 4x115, 3x135, 2x155, 2x165, 1x175fail

C. 15 StrictMU for time
7:30

D. BarMU practice
3 reps only, just hadn't done any for a while.

2017-09-12 WOD

WARM
std warmup
snatch drills
400m run

MAIN

A. DU practice
SUs
Power Jumps
S-S-D's
DUs - 5,5,10,10,20,20

B. 12 min AMRAP
{
3 Snatches 75# (Rx 135)
40 DU
}
6 rounds + 1 snatch

I added

C. Front Tuck Lever
3

2017-09-11 WOD

WARM
std warmup
150m row
20 lunges
150m row
10 pushups
250m row

MAIN

A. 3 rounds, not for time
{
5/side glute bridges
10 good mornings w bar
10 banded lat pulldowns
}

B. 3x10 deadlift at 40/50/60% (deload week)
warm: 45x10, 95x10
main: 115, 135, 155x10
(still tweaked a bit in the back, so this was 30, 36, 41%

C. 3 rounds for time
{
2 strict MU (Rx was 5 mu, Rx+ was 5 strict)
10 box jump 30" (Rx was 32")
200m pinched plate carry (2x25")
}
time: 12:00

I added:

D. 3x HSHold

2017-09-10 Sunday Run

2 min slower than my PR. Not bad considering tweaked back and not pushing that hard.

A. Run 10.0km; 47min; 4:42 pace

2017-09-09 WOD

WARM
std warmup
clean drills

MAIN

A. 12 min amrap - w partner, do full round, rest while partner does same
{
5 wallball 25#
3 HSPU Strict - did strict for 4 rounds, then kipping)
1 PowerClean 155# (Rx was 225#)
}
9 rounds

B. 12 min amrap, same format as above
{
12 cal airdyne
15 KBS (russian) 53#
}
8 rounds

I added:

C. MU work
3 strict MU

2017-09-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15s banded quad stretch
20s kb goblet squat hold 36#
}

B. 3-3-3 Back Squat clusters, 75-80% 20s/3min
warm,: 5x45, 5x95, 5x135
main: 3 x 3-3-3 @ 185 (only 65%, but back still a bit tweaked, so didn't push too hard)

C. 5 rounds for time
{
10 plate hops
10 OH Plate Lunge 15"
15 cal row
}
time: ~12min

I added:

D. TuckFrontLever work
3/side, ~5s each

2017-09-07 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy CJ
5x45, 4x95, 3x115, 2x135, 2x155, 1x175(failed)

C. StrictMU work
2x3 ring pullups
1,1,2,1,1

D. HSHolds
5

E. One Arm Chin-up progression
3/arm, assisted

2017-09-06 WOD

WARM
500m row
std warmup
clean drills

MAIN

A. 30-20-10 (12 min cap)
{
pullups
push press 105# (I did 95#)
front squat
}
I managed to get through the 30s, then 20s of pullups and push press, and 6 front squats, before hitting cap. So 136 reps out of 180

5 min rest

B. 12 min amrap
{
6 Power Clean 135#
6 Strict HSPU (Rx was 8, not strict)
12 cal row
}
3 full rounds plus 6 cleans, 6 HSPU (84 reps)

I added the supplemental work posted, which was brutal

C. 100 C2B pullups for time.
Must do sets of 5, rest as needed to complete sets.
time: 24 min

2017-09-05 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15 banded good mornings
30s weighted pike stretch
10 RDL deadlift w KBL
}

B. 2-2-2 x3 Deadlift clusters ~85#
warm: 10x95, 8x135, 6x185, 4x225
main: 2.2.2 @ 275, 2.2.2 @ 295 - stopped there because back still recovering (75%, 79%)

C. 21-15-9 of
{
Thrusters 75#
pullups (Rx was C2B)
burpees
}
time: 9:46

I added:

D. Strict MU
4 singles

2017-09-03 Sunday Run & Travel Workout

Took it easy this weekend w anniversary weekend trip, so no workout sat & monday. Did a bit today.

A. run 3.79km, 22:13, 5:52

B. 1hr yoga class

2017-09-01 WOD

WARM
std warmup

MAIN

A. T2B practice
4x3, 3x5

B. Front Squat clusters 3x4-4-4, 20s/3min
warm: 5x45, 5x95
main: 3x4.4.4 @ 135#

C. 4 rounds (was 5, but I had to leave), each for time
{
15cal airdyne
5 Power Snatch 75 (Rx was 10 HPS 95#)
5 box jump 24"
}
time: 1:21, 1:24, 1:29, 1:31

2017-08-31 WOD

active recovery day

WARM
std warmup (which I was late for)

MAIN

A. 1k row
~4min

B. Snatch practice
Snatch: 3x45, 3x65, 3x75,
Power snatch: 3x95, 2x115, 1x135(failed)

C. Weighted MU's
strict MU: 1,1
weighted strict MU: 10#, 10#, 15#, 20# (failed 2 attempts)

D. HSHolds
4

E. One arm chinup
3/side, assisted

2017-08-30 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. DU practice
1 min SU
1 min SU power jump
1 min DU
1 min TU attempts (didn't manage any, but mostly due to working with crappy rope)

B. 24min EMOM
{
min 1: 15 wallball 20# (Rx was 25#)
min 2: 2 Strict MU (Rx was 5 mu)
min 3: 1 Clean 165# (3x135, 2x155, 3x165)
}

I added

C. Front Lever work
6x TuckFrontLever (4x 1 leg, 2x straddle)

D. Back Lever work
3x TuckBackLever (3x 1 leg extend)

2017-08-29 WOD

WARM
std warmup

MAIN

A. 3 rounds
{
5 KB Press/side 26#
5 KB bent over row/side 26#
10 plank shoulder taps
}

B. Strict OH Press clusters 4-4-4 20s/3min
warm: 5x45, 5x45
main: 4-4-4 @ 75, 85, 95(for 4, then reduced to 85 for other 4-4)

C. 4 rounds for time
{
200m run
6 Hang PowerClean 95 (Rx was 8 reps at 135#, but back was a bit tweaked from yesterday so I scaled)
10 HSPU (did 10 strict first set, then 8 per round, kipping)
}
time: Forgot to note it!

I added:

D. One Arm Chinup progression
One Arm Chinup (assisted - 1-2 fingers):
3/side
2/side
1/side

2017-08-28 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
6 banded KBS
10s superman hold
10s hollow hold
}

B. Deadlift clusters - 4-4-4, 20s/3min increase weight from last week (back was feeling a little tweaky, so I only went up a bit on last cluster)
warm: 5x95, 5x95, 5x135, 5x185
main: 4-4-4 @ 225, 225, 245

C. 12 min amrap
{
12 cal row
6 burpees
12 pullups
}
5 rounds + 12+5+3 (9 reps short of 6 rounds)

I added:

D. Tuck Front Lever
3

E. Strict MU
2

2017-08-27 Sunday Run

Sunday run in <40-deg temp while at friend's cottage for the weekend. Brrr!

A. Run 9.96km. 56:53. 5:43 pace (would have been faster but had to check map numerous times!)

2017-08-25 WOD

WARM
std warmup
2 rounds
{
10 Goblet suqat 26#
plank hold while partner does same (~30s)
}
2 rounds
{

15 KBS 26#

10 lunges

}

2 rounds
{

10 KB push press

10 jumping squats

}

200m run

MAIN

A. 5-5-5 back squat clusters X 3. 20s/3min rest

warm: 5x45x 5x95, 5x135

main: 5.5.5 @ 155 x 3

B. 4 rounds, each for reps, 1 min rest b/t

{

40s row for cals, 20s rest

40s situps, 20s rest

40s benchpress for reps 135# (I scaled to 115#), 20s rest

}

reps:

1: 16, 26, 14

2: 15, 27, 12

3: 14, 26, 10

4: 15, 24, 8

C. HSPU skill work

4 rounds

{

2 HSPU

1 HSHold 20s

}

D. 3x TuckFrontLever

E. 3/arm OneArmChinup (assisted)

2017-08-24 WOD

Active recovery day. I missed wednesday and should have done make-up day, but didn't have socks for rope climbs, so instead did my usual thursday thing of skills & light recovery.

WARM
std warmup
ladder drills

MAIN

A. 1k row
3:50

B. Moderate Snatch work
pvc drills
5x45, 3x65, 3x75, 1x95

C. Work to a heavy CJ
3x75, 3x95, 2x115, 2x135, 2x155, 1x175

D. MU work
2x3 ring pullup
strict MU 1,2,1

E. 3 rounds, not for time
{
12 GHD situps
1 HSHold for balance (felt good today - 10-15s off wall, controllable)
}

Mid-year 2017 Goal check

Little late for it, but thought it time I checked against yearly goals I laid out in January

Goals for 2017

1. Reduce number of injuries. Allow recovery time, work on mobility, etc
(so far, so good - couple small things but nothing catastrophic - knock on wood)
2. Get diet back on track and get down to ab-popping body fat range.
Progress - down to #166. Body fat still higher than I'd like.
3. 200# CJ
My Clean weight has dropped if anything. Not on track here.
4. 400# Deadlift
Same as above
5. Do 3 events that scare me, require training, etc
Done. CF Open, Spartan Sprint, and Battle in the Berg.
6. Improve standing in the open (this will be HARD given past year)
Not done. STILL haven't written up my post-mortem - but bottom line is I finished about the same position in the field as 2 years prior, but dropped from last year. Given the injury recovery, I'm ok with that.
7. Handstand improvement: Press to handstand (freestanding) or repeatable 20s HSH, or 10' HSwalk.
Nope. not yet.
8. MU virtuosity: get to a fluid, strict MU w solid form
I've worked hard on this one and it's pretty much there.
9. Front Lever
Progress. Can do a straddle front lever for a few seconds.
10. One-arm chinup
No, and haven't worked the progression here for a while.

2017-08-22 WOD

WARM
std warmup
2x 250m row

MAIN

A. partner handstand holds
5x each for practice balancing

B. Push Press 5-5-5 clusters, 20s/3min
warm: 5-5-5 45#
main: 5-5-5 @ 75, 95, 105 (did 5 at that weight, dropped back to 95)

C. 12 min amrap
{
200m run
12 thrusters 95# (I scaled to 10 reps)
}
5 rounds, + 200m run + 5 thrusters

I added:

D. MU work
2x3 ring pullups
StrictMU: 1,2,2

2017-08-21 WOD

(drove down to see the eclipse, so did the 430pm class)

WARM
std warmup
200m run

MAIN

A. 4 rounds
{
2 box jump, straight(ish) leg, 24"
10 hollow rocks
}

B. Deadlift 5-5-5 clusters, increase weight from last week, rest 20s/3min between
warm: 135x3, 135x5, 185x5
main: 5-5-5 @ 225, 3 times

C. 8 rounds for time, 15 min cap
{
8 box jump 24"
12 T2B
24 DU
}
Time: 14:47

2017-08-20 Sunday run & park workout

Fenno creek run, with some light upper body work, since I may not make it to the box tomorrow.

A. 5.0k run, 24:47, 4:57 pace

B. 3 rounds, not for time
{
5 pullups strict
5 dips
2 TuckFrontLever
}

C. MU work
Kipping BarMU 1,2,2
Strict BarMU 1

2017-08-19 Spartan Sprint event

Went and tried my hand at doing the "Spartan Sprint" this weekend. Shortest of the 3 spartan events, this one was 4.2 mile run with 24 obstacles. My son Matthew said he wanted to do the kids race (1 mile, easier obstacles of course) so we both signed up and did it this weekend.

Here's the course map.

Results:

I placed:

- Men 45-49: 18th of 220 (8th percentile)

- Men overall: 297th of 2,681 (11th percentile)

- Finishers overall: 326 of 4,421 (7th perentile)

Not bad considering no prep.

Mini post-mortem: 

Lessons learned/observations made.

1. Do not squat heavy the day before an event. Duh.

2. Definitely harder than tough mudder. Shorter course (4.2 miles vs 10), but the obstacles were harder for sure. More straight-up WORK.

3. My time wsa 1:22. I bonked *hard* at about 1hr. Definitely should be eating more right before event and during

4. We do a lot of upper-body stuff (pullups, etc), so those obstacles related to that (monkey bars, rope climb) went fine. Ones that were asymetrical (hand-over-hand rings, corkscrew traverse, etc) went poorly. Need to do more asymetrical stuff.

5. Earlier start time would have made more sense. Got caught in traffic, and some obstacles were gunked up w mud, etc.

2017-08-18 WOD

WARM
std warmup

MAIN

A. DU practice
some warmup reps, then 3x25 DU

B. 5-5-5 cluster x3 Front Squat, at ~60%
warm: 5x45, 5x95, 5x135
main: 5-5-5 at 135(60%), 135, 145 (65%)

tweaked my back a bit, so scaled remainder some

C. 5 rounds, each for time but I didn't time tightly. all were ~1:45)
{
60' sprint w d-ball (Rx was 100#. I did 3 rounds at 70#, 100# last 2 rounds
10 back squat 135# (Rx was 155)
}

I added:

D. MU work
strict MU 1,2,2,2

E. Lever work
2 tuck front lever on rings
1 straddle front lever on rings

2017-08-17 WOD

active recovery day.

WARM
std warmup
3x
{
10m 100# Dball carry
5 Dball squats 100#
}

MAIN

A. Row 500m

B. work to a 1rm CJ
4x75, 4x95, 3x115, 3x135, 2x155, 1x165, stopped there

C. Ring work
3x straddle front lever
1 kipping MU
strict MU 1,2

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

2017-08-16 WOD

WARM

std warmup
run 200m
rowing drills

MAIN

A. T2B practice
kip swings
K2E 2x5
T2B 6x4

B. 20 min AMRAP
{
200m run
row for cals till 5 min mark
200m run

airdyne for cals till next 5 min mark

}

66 cal row, 60 cal airdyne

60 cal row, 63 cal airdyne

total: 249

I added

C. Front lever progression work

2x2 Tuck Front Lever, one leg extend

2 Straddle Front Lever

2017-08-14 WOD

Back at the Box!

WARM
std warmup
deadlift warmup

MAIN

A. 4x2 broadjumps for distance
did 6x2 approx 7' per jump or just under two mat-widths, or 15' for each x2

B. Deadlift clusters 5.5.5 x 3 (30s rest between clusters, 3 min between sets)
warm: 5x2x95, 5x135
main: 5.5.5 x 185, 205, 225

C. 3 rounds for time
{
400m run
50 Air Squats
20 alternating DB Snatches 70# (I scaled to 50)
}
time: 15:11

I added:

D. MU work
2x4 Ring Pullups
2 strict MU

2017-08-13 Travel Workout

A. Run 5.17k, 26:52, 5:12 pace

B. 5 rounds, not for time
{
1 HSHold (~20s)
5 pistols/leg
1 tuck flag attempt (which did not go well. Never tried this before - guess I need another progression to work on
}

C. 3 rounds, not for time
{
5 pullups
1 tuck front lever
1 tuch back lever
}

D. One set unbroken pushups
30

2017-08-12 Travel Workout

A. Run 9.9km, 51:58, 5:15 pace
(was 8.5k, then the workout below, then remainder of run)

B. HSPU (strict)
1-2-3-4-5-4-3-2-1 (25 total)

C. 3x3 pullups (strict)

D. 3 BarMU on a tree branch (bark muscle up?)

E. 3x8 DB row (actually an 'aussie pullup' with a bar)

2017-08-11 Travel Workout

Did a 21k run yesterday, so took it a little easier today, with some skill work

A. 5 rounds, not for time
{
1 HSHold - 20s
1 Straddle Front Lever - 5s
3 ring pullups
}

2017-08-10 Travel Workout

A. Run 21.11k (!), 1:54:27, 5:25 pace (unbelievable. 12 second PR). Not bad considering I just did it on a whim and it was WAY hillier than Ankor Wat.

B. 2km paddle/row

C. 5 rounds, not for time
{
1 HSHold
1 Strict MU
1 Straddle Front Lever
}

2017-08-09 Travel Workout

A. Run 8.09km. 45:00 5:30 pace (runkeeper messed up because it didn't stop recording in time, but got that off my sister-in-law's watch)

2017-08-08 Travel Workout

WARM
std warmup
2x2 ring pullup
2x1 Strict MU

A. 9.85km run, 53:43, 5:27 pace

B. 10 rounds, not for time
{
10 pushups
10 KB OH Lunge 15#
1 Strict MU
10 KB OH Lunge 15#

}

C. Front Lever practice

3x Tuck Front Lever

3x Straddle Front Lever

2017-08-07 Travel Workout

WARM
light stretching

MAIN

A. Run 9.9k, 58:34, 5:55 pace

B. 4x1 Strict MU

C. Tuck Front lever
4 attempts, 5sec or less

2017-08-06 Travel Workout

A. Run 5k, 26:59, 5:24 pace

2017-08-05 Travel Workout

A. Run 8.37km, 49:08, 5:52 pace

2017-08-04 Travel Workout

A. Run 9.25km, 50:15, 5:26 pace

2017-08-03 Travel Workout

A. Run 10.97km, 1:02:41, 5:43 pace

2017-08-02 Travel Workout

Went for a run around the old neighborhood.

A. Run 9.01km; 47:46, 5:18 pace

2017-07-29 WOD

Last day at the box for a bit

WARM
std warmup
200m run
10 pushups
2x5 pullups

MAIN

A. "RJ" - 5 rounds for time
{
800m run
3 rope 15' (Rx was 5. I've done 3 last few times I've done this)
50 pushups
}
time: 42:30 (PR by 1:24)

2017-07-28 WOD

WARM
std warmup
400m run
clean & push jerk drills

MAIN

A. Skill work - HSPU
did 4 sets of 3, focusing on kipping & hip position

B. 5 min AMRAP
{
5 push jerk 115# (Rx was 135
10 T2B
}

C. 5 min AMRAP
{
100m sprint run
2 Cleans (full). 135 (4 rounds)/155(1 round)
}
5 rounds + run

D. 5 min AMRAP
{
Burpee Box Jumps 24"
}

I added:

E. 2x3 ring pullups

F. Tuck Front lever (x2)

2017-07-27 WOD

active recovery day

WARM
std warmup
400m run

MAIN

A. 500m row

B. Work to a heavy CJ
6x75, 4x95, 3x115, 3x135, 2x155, 1x175failed

C. 3x10 banded face pulls

D. 3 rounds, not for time
{
1 HS Hold
1 Tuck Front lever (straddle ~1-2s)
1 Tuck Back Lever (straddle ~1-2s)
}

E. 3 Strict MU

2017-07-26 WOD

WARM
std warmup
200m run

MAIN

A. Bar MU skill work
kip swings
hip to bar
2 BarMU w good form/symmetry
2x2 BarMU

B. 25 min AMRAP
{
40 cal row
30 situp
20 pullup
10 pistols
50 DU
}
3 rounds + 40 cal

I added:

C. Tuck Back Lever
1 leg extended
Straddle Back Lever 2x ~3-5s(!)

2017-07-25 WOD

WARM
std warmup
3 rounds
{
5 tempo pushups 31x1
10 KB thruster 36#
}
200m run

MAIN

A. Push Press 5x5 31x1 tempo
warm 10x45
main 2x5x75, 3x5x85 at tempo

B. 3 rounds for time
{
30 one-handed KBS, change hands at top (15/arm)
30 wallball
400m run
}
14:35

I added:

C. 3 rounds, not for time
{
30 du
10 T2B
3 Box Jump 30"
}

D. 3 Tuck Front Lever

2017-07-24 WOD

WARM
std warmup

MAIN

A. Banded Russian KBS
4x4 @ 36#

B. 4x3 deadlift 60-70% 31x1 tempo
warm: 5x45, 5x95, 5x135, 5x185
main: 1x3 @ 225, 3x3 @ 245 (

C. 5 rounds, each for time, 2min b/t
{
15 cal assault bike
4 d-ball over 100#
5 burpee
}
1:40, 1:38, 1:40, 1:42, 1:40

I added:

D. 3x Front Tuck Lever

E. Strict MU
2

2017-07-23 Sunday Run

Bit longer, bit slower today.

A. Run 13.85 km, 1:13:22; 5:18 pace

22017-07-22 WOD

WARM
std warmup

MAIN

A. 5x3 back squat, 31x1 tempo
warm: 5x45, 5x95
main: 3x135, 4x3x155 at tempo

B,C,D as partner wods

B. "Karen" - 150 wallball for time. 25# instead of 20#, and split w partner instead of doing it all.
7x10 reps + 1x5 reps = 75 reps
all unbroken, 6:02

C. 10 min AMRAP
{
12 KB lunges (36#x1)
8 HSPU (8 first round, then 7, 4,3,4 - all strict)
}
5 rounds

D. 10 min AMRAP
{
25 DU
3 Strict MU (Rx was 5 MU. I did 3ub,2+1, 2,2,2,1
}
6 rounds

2017-07-20 WOD

active recovery day.

WARM
std warmup

MAIN

A. 1k row
~4min

B. 3x10 banded face pulls

C. Clean & Jerk practice
5x45, 5x95, 4x115, 3x135, 2x155, 1x165

D. MU practice
Strict MU: 1, 3 (tried for 4 unbroken and ALMOST got the 4th)

2017-07-19 WOD

WARM
std warmup
200m run

MAIN

A. T2B practice
4,4,6,6,10,10,6,6

B. 20 min AMRAP
{
400m run
10 pushups
20 situps
}
8 rounds (went over a bit: 20:10)

I added:

C. MU Work
2 strict MU

2017-07-18 WOD

WARM
std warmup

MAIN

A. OH press 5x5 @ 31x1 tempo
warm: 5x45
main: 3x5x75, 2x5x85#

B. 2 part workout, zero rest b/t
part 1: 2 min AirDyne for cals
45 cals
part 2: 7 rounds for time
{
3 box jump 30"
6 push press 115# (Rx was 135)
12 Romanian Deadlifts
}
14:10 (I wrote this time down but forget if it's including the first 2 min)

I added:

C. 3 rounds, not for time:
10 GHD situps
1 HSHold

2017-07-17 WOD

WARM
std warmup
2x5 kbdeadlift 26#
deadlift drills

MAIN

A. 5x3 deadlift at 31x1 tempo
warm: 5x95, 5x135
main: 5x185, 4x3x205 (tempo)

B. 12 min AMRAP
{
30 DU
20 AirSquats
10 Pullups
}
6 rounds + 55 reps (30+20+5)

I added:

C. MU work
1 failed strict MU
1 strict MU

2017-07-16 Sunday Run

A. 10.03 km run, 51:11, 5:06 pace

2017-07-15 WOD

WARM
std warmup
200m run

MAIN

A. Benchpress 4x5 42x1 tempo
{
warm: 5x45, 5x95
main: 5x135, 5x135, 5x155, 5x155, at tempo
}

B. Partner workout. rotate stations
{
1. Row 250m (sets time for rest of group)
2. T2B (reps)
3. Wallball 20# (reps)
}
did 250, 22,22, 250m, 20,20, 250m, 18,18

I added:

C. MU work
Strict MU 1,1,2,2

D. Front Lever progression
3x tuck front lever

2017-07-14 WOD

WARM
std warmup
200m run

MAIN

A. BarMU skill work for 12 min
- small kip
- bigger kip w lat engagement
- same, with pull
- transition
- did 3 BarMU

B. 20 min AMRAP
{
Squat Clean Thruster (build over sets)
Thruster (build over sets)
6 burpee bar jump (I did 5 sets of 6, then 15 sets of 4)
}
weight: 5x75, 6x95, 5x115, 3x135, 1x155 (failed second thruster)

I added:

C. 1 min bar hang

D. 2x2 OH Squat w 15# dumbell

E. MU work
2 strict
1 strict weighted 15#
1 strict weighted 15# (failed)

2017-07-13 WOD

Active recovery day.

WARM
std warmup

MAIN

A. 1k row
3:56

B. Snatch practice (all full snatch)
10xpvc, 8x45, 6x65, 4x75, 2x95

C. 3 rounds, not for time
{
5s tuck back lever
5s back bridge
}

D. 3 rounds, not for time
{
8 rep incline DB bench press 2x35#
8 rep ab wheel (from knees)
}

2017-07-12 WOD

WARM
std warmup

MAIN

A. HSPU skill practice
did small sets focused on kipping technique:
3,4,4,3,3,3

B. 5 rounds, each an AMRAP for 3 min, w 1min rest b/t
{
3 Power Cleans 135# (I scaled from Rx of 155#)
6 Front Squats 135# (scaled)
9 C2B pullups
} I scaled reps after the first round:
1: 2 full rounds
2: 1 round +3/4/8
3: 3/4/9 + 3/4/6
4: 3/4/9 + 3/4/6
5: 3/4/9 + 3/4/6

I added:

C. MU work:
1 kipping MU
strict MU: 1,1,2,2

2017-07-11 WOD

WARM
std warmup
15 cal row

MAIN

A. July Monthly challenge.
- 1 min row for cals (23), immediately followed by
- 1 min HSPU for reps (14) (did 10 unbroken, then 4 - should have pushed more, as last ~6sec were inactive)
total = 37

B. 4x6 banded KBS 26#

C. 4x6 Deadlift @ tempo 41x1, ~50%
warm: 5x45, 5x95, 5x135
main: 4x6x185 @ tempo

D. 3 rounds for time
{
400m run
10 alternating KB Snatch 36# (Rx was 53)
20 goblet squat 36#
}
time: 9:35

I added:

E. 3 x Tuck front lever

F. One Arm chinup progression
1x5 strict chinups
2x3/arm One Arm Chinup (2 finger assisted)

G. 3x10 GHD situps

2017-07-10 WOD

WARM
std warmup
10 KBS 36#

MAIN

A. MedballPowerDrop
4x4 12#

B. 5x5 OHPress ~50% 42x1 tempo
warm: 8x45#
main: 5x65, 3x5x75#, 5x85#

C. 3 rounds, each a sprint for time, 4 min rest b/t
{
15 cal row
4 100# d-ball clean
4 box jump 30#
}
times: 1:17, 1:18, 1:22

I added:

D. 3 rounds, not for time:
{
10 banded face pulls
5 Bulgarian split squats/side 75#
}

E. MU work
1 kipping MU
Strict MU 1,1
Weighted Strict MU: 10#, 15#, 20# (PR), 25# (PR), 30#(failed0

2017-07-09 Sunday Run

Didn't push too hard today. Somewhat sore from yesterday's squat-tastic workout.

A. Run 9.33km. 45:29. 4:55 pace

2017-07-08 WOD

WARM
std warmup
700m row
200m run

MAIN

All 3 workouts were partner workouts
A. 7 min AMRAP. One partner does squats while other holds plank, the switch
{
21 air squats
Plank hold
}
managed 7 rounds even (30s per round, each)

3 min rest

B. 7 min AMRAP. one partner does full round while other rests
{
12 KB Sumo Deadlift Highpull 53#
6 burpees
}
5 rounds each, even

3 min rest

C. 7 min AMRAP
{
12 D-Ball cleans 100# (6 each)
200m run together
}

3 rounds, plus 4 cleans

I added:

D. 3x10 DB Row 20#

E. 3x8 DB incline bench 2x30#

F. MU Work

1 MU

Strict MU: 1, 1, 2, 1 slow, 1 slow

2017-07-07 WOD

WARM
std warmup
snatch drills w PVC

MAIN

A. 15 min EMOM
{
min 0-7: 2 Hang Snatch (3x45, 3x65, 1x75)
min 8-15: 2 Snatch (7x75, 1x95)
}

B. For time:
{
50,40,30,20,10 DU
10 wallball each round
}
time: 4:11

I added:

C. 3x HSHold

D. Strict MU work
1,1,2 very slow, 2

2017-07-06 WOD

Active recovery day

WARM
std warmup
50 cal airdyne
400m run

MAIN

A. Row 1000m
~7min

B. Work to a heavy CJ
warm: 5x45
main: 5x95, 4x115, 3x135, 2x155, 2x175, 1x185fail

C. Front Lever Progression
4 Tuck Front Lever (one leg extend)

D. One Arm Chinup progression
5 chinups
2x3 one arm chinup, assisted

2017-07-05 WOD

WARM
std warmup

MAIN

A. 10 min emom
{
5 strict pullup (or whatever number you can hold unbroken w good form)
}
5,5,4,4,4,3,3,3,3,3 (37 total)

B. 15 min AMRAP
{
40' OH Lunge 45# plate (~5/side)
12 T2B
40' Broadjumps (~6)
}
7 rounds + 1 round of lunges

I added

C. 3 rounds, not for time
{
10 GHD situps
1 HSHold, 20-30s
}

2017-07-04 WOD

WARM
std warmup
several each of movements below

MAIN

A. "Rene" - 7 rounds for time of
{
400m run
21 lunges
15 pullups
9 burpees
}
time: 28:45

I added:

B. MU work
Strict MU: 1,1,2,2

C. (later) 12 mile bike

2017-07-03 WOD

WARM
std warmup

MAIN

A. 3x5 Front Squat, 42x1 tempo, add from last week.
warm: 5x45
main: 5x95, 5x115, 5x135

B. For time, 20 min cap:
{
1000m row
50 box jump 24"
40 situps
30 HSPU
20 Ring Dips
10 BarMU
}
time: 17:50

I added:

C. 4 rounds, not for time
{
10 banded face pulls
Strict MUs (1, 2, 1, 1)
}

2017-07-02 Sunday Run

Went to the track early with Matthew so he could work on his sprints. I ran a 5k, first time ever on a track, and set a PR. Sub-20, which was a goal for a long time.

A. Run 5k (12.5 laps). 19:56. PR! 3:59/km pace

2017-07-01 WOD

WARM
std warmup
1 min a
clean drills
3-5 of each of the movements below.

MAIN

Partner workout. Each of the below, 1 partner finishes entire round, then rests while partner does their round. 4-5 min rest between couplet below

A. 3 rounds each for time
{
25 wallball 20# (1st 2 rounds I did unbroken)
200 m run
}
time: 9:04

B. 3 rounds each for time
{
HSPU - I did 10,9,6 strict, unbroken
5 Power Cleans 135#
}
time: 5:16

C.
{
12 T2B (unbroken)
50 DU
}
time: 5:20

2017-06-30 WOD

WARM
std warmup
200m run
~5 reps of each of the movements in A.

MAIN

A. "Filthy Fifty"
{
50 box jumps 24"
50 jumping pullups
50 KBS 36#
50 Walking lunges (25/side)
50 K2E
50 push press 45#
50 glute bridge (25/side)
50 wallball 20#
50 Burpees
50 DU
}
time: 30:15. Faster than last time I did it, but we did glute bridges instead of GHD extensions, so not calling it a PR.

B. 3x5 Front Squat ~40-50% 42x1 tempo
warm: 5x45#
main: 3x5x95#

C. Superset w above: MU work
2 Strict MU
2 Weighted StrictMU 10#, 15#, 20#failed

2017-06-29 WOD

Active recovery day. General skills & supplemental work

WARM
std warmup (missed most of it)

MAIN

A. 500m row

B. 3 rounds (not for time)
{
10 Facepulls
5 Bulgarian Split squats/leg 65#
}

C. 4 rounds, not for time
{
5 chinups (1 round), 3/side One Arm Chinup (assisted)
15s back bridge
}

D. 5 rounds, not for time
{
15s HSHold
1 MU, 1 strict MU, 1 weighted strict MU (Failed), 1 strict MU, 1 BarMU (successive rounds)
}

2017-06-28 WOD

WARM
std warmup
10 KBS
10 goblet squat
5 burpees
30 sec plank


MAIN

A. 5 rounds for time, 30 min cap
{
20 KBS 35# (Rx was 53#)
20 cal row
20 pullups
20 call AirDyne
20 Goblet Squats 35# (Rx was 53#)
}
Got 4 rounds + 60 reps (460 reps total)

2017-06-27 WOD

WARM
std warmup
clean drills

MAIN

A. every 75 sec, for 15 min (12 rounds). Building
{
Power Clean
Front Squat
Clean
2 Split jerk
}
2x75, 2x95, 2x105, 2x115, 2x125, 1x135, 1x145 (failed last jerk)

B. "Jackie" - for time:
{
1000m row
50 Thruster 45# (didn't put the bar down once, but rested w bar at hips numerous times)
30 pullups
}
time: 8:59 (only 22s slower than my PR, and I wasn't pushing 100% due to a tweaked back. I'll take it. I think main lesson for next time is not to go too hard on rower, and do thrusters unbroken)

I added

C. MU work
2x2 ring pullups
1 strict MU
Weighted strict MU 2x10#, 1x15#
1 strict MU

2017-06-26 WOD

WARM
std warmup
800m run (treadmill)
band work
200m run

MAIN

A. 3x5 OH Press at 41x1 tempo
warm: 5x45
main: 5x75, 5x85, 5x95

B. DU work
3 min DUs, SUs, etc

C. T2B work
3 min Kip swings, K2E, T2B, etc

D. 12 min AMRAP

{

30 DU

20 KBS 53# (I scaled to 36# - nursing a slight tweak in my back from the weekend)

10 T2B

}

6 rounds + 10 DU = 370 reps

I added:

E. MU work & face pulls

{

5 banded face pulls

3 ring pullups

5 banded face pulls

1 strict MU

5 banded face pulls

1 weighted strict MU 10#

5 banded face pulls

1 weighted strict MU 10#

5 banded face pulls

1 weighted strict MU 15# - FAILED

}

2017-06-25 Travel Workout

A. Light MU work (playing around at campsite before packing up)
2x3 ring pullup
3 kipping MU
2 strict MU

2017-06-24 Travel workout

Camping near Bend. Brought a slackline and rings.

A. 1.2.3.4.4.3.2.1 pyramid multiplier of
{
10 pushups
10 air squats
1 MU
}
(200 reps of each and 20 mu). Not for time.

B. Slackline practice 20 min

2017-06-22 WOD

active recovery day. Went a bit heavy on a couple things as I'm travelling next 2 days.

WARM
std warmup
3 min AirDyne

MAIN

A. Work to a heavy Squat Clean & Push Jerk
5x45, 5x75, 4x95, 3x115, 3x135, 3x155, 1x175, 1x175 (Clean, failed jerk)

B. MU work
1 kipping MU
strict MU: 1, 3, 1(deliberately very slow), 2

C. 1x50 back squat at 145.
I did it, but man, I was cryin!

2017-06-21 WOD

WARM
std warmup
sumo deadlift drills

MAIN

A. Sumo deadlift 5x5 - building
warm: 5x45, 5x95
main: 5x135, 5x185, 5x225, 5x225, 4x275

B. T2B practice, 5 min

C. For time, 16 min cap
{
30 Squat Clean Thrusters 95# (Rx was 115)
15 T2B
20 Squat Clean Thrusters 115# (Rx was 135)
15 T2B
10 Squat Clean Thrusters 135# (Rx was 155)
15 T2B
}
Hit time cap after the 10 reps at 135. Didn't get last set of T2B

I added:

D. 3 strict MU
working on technique. Going up much smoother. Form getting better.

2017-06-20 WOD

WARM
400m run
40 wallball passes
std warmup
400m run

MAIN

A. DU progression
{
25 SU
25 SU high jump
10 S-S-HJ
10 S-S-DU
50 DU
}

B. 12 min AMRAP
{
30 DU
20 wallball 20#
10 C2B Pullup
}
5 rounds + 30 DU + 20 WB = 350 reps

C. 3x5 BackSquat at 41x1 tempo.
warm: 5x45, 5x95
main: 5x135, 5x145, 5x155

I added:

D. ab + skill work, not for time
{
15 GHD situp
1 HSHold
2 BarMU
15 GHD situp
1 HSHold
1 strict MU
10 GHD situp weighted 10#
1 HSHold
1 strict MU

10 GHD situp
1 HSHold
1 strict MU

}

2017-06-19 WOD

WARM
std warmup
200m run
2x5 OH press 45# at tempo

MAIN

A. 3x5 OH Press 41x1 tempo.
5x65, 2x5x75#

B. 15 min AMRAP
{
400m run
30 air squats
5 wall walks
}
did 4 rounds even

I added:

C. 3 rounds, not for time
{
40 second bar hang
30 second HSHold
2 strict MU
}

2017-06-18 Sunday Run

Not too fast after yesterday's comp. More of a recovery run.

A. Run 9.24km, 46:53, 5:04 pace

2017-06-17 Battle in the Berg!

Set a goal early in the year to do a few competitions this year. Did the Open, and then yesterday did Battle in the Berg, a small event put on by Newberg Crossfit. It was all team events, with MM and FF teams, in Rx, Scaled and Masters categories.

As it turned out, only 3 masters teams signed up, and they were all from our box. Still a fun event and it worked out well since we were able to all agree on scaled weights when the Rx weight was a little much for some of us.

There were 3 events, and seven heats this mean we did events about 2 1/2 hrs apart (9am, 11:30, 2:00). We came in second in all three events, giving us second place overall (again, out of 3 teams only)

Event 1: "Party Up!"
{
30 Clean & Jerks 115# (Rx was 135, scaled was 95, we split the difference). Split as needed w partner (we did sets of 3-4 each)
6 rounds of
{
10 Burpee box jump over 24"
10 T2B
} each partner must do a full round before switching. 3 rounds each total
30 Snatches (again, at 115)
}
13:26 (under the 16 min cap)

Event 2: "Survival"
{
100DU (we did ~25 each x2)
60 Power Cleans 135# (Rx was 155, Scaled 105, again, we split the difference)
While 1 partner does cleans, other has to hold Rings in lockout position. We started in sets of 5 cleans but later dropped to 4 or 3.
100DU (we did ~25 each x2)
30 partner deadlifts 365#  (Rx was 405, scaled was 315)
100DU (we did ~25 each x2)
60 HSPU
While partner does HSPU, other partner has to hang from the bar. We forgot this at first and wasted 4-5 reps. In the end we got 31 of these done before hitting the time cap
}
time: 16:29 (16 min, 29 reps remaining)

Event 3: "Hips Don't Lie". Four sets of 2 minutes, total rep count for those 2 min sets all added together is the score. Trade off however you want, but only one partner works at a time. zero transition time between (8 min clock). This one we did the Rx weight
{
2 min goblet squat 55# dumbell
2 min row for cals
2 min DB Snatch 55#
2 min pullups
}
scores:
64 squats (about 50/50)
55 cals (scott did 30, but after teh transition I only had about 50 sec, did 24)
40 snatches (scott probably did 2/3 of these)
49 pullups (about 50/50)
total: 208

Fun event overall. only thing I'd do different is dry-run some of the transitions ahead of time (was travelling for work, so this didn't happen.

2017-06-15 Travel Workout

Quick workout. was pressed for time this morning.

A. 1km run

B. 3x3 pullups strict

C. 3x3 chinups strict

D. 3x5 dips

E. 2x10 leg raises

F. 1km run

2017-06-14 Travel Workout

WARM
std warmup

MAIN

A. For time (pushed for time but didn't measure)
{
10 DU, 1 HSPU, 2 Pistol, 10 Situp, 5 pushup
20 DU, 2 HSPU, 4 Pistol, 10 Situp, 10 pushup
30 DU, 3 HSPU, 6 Pistol, 10 Situp, 15 pushup
40 DU, 4 HSPU, 8 Pistol, 10 Situp, 20 pushup
50 DU, 5 HSPU, 10 Pistol, 10 Situp, 25 pushup
40 DU, 4 HSPU, 8 Pistol, 10 Situp, 20 pushup
30 DU, 3 HSPU, 6 Pistol, 10 Situp, 15 pushup
20 DU, 2 HSPU, 4 Pistol, 10 Situp, 10 pushup
10 DU, 1 HSPU, 2 Pistol, 10 Situp, 5 pushup
}

2017-06-11 Sunday Run

Short one today. Just had 30 min while travelling for work

A. Run 4.25 km, 22:36, 5:19 pace

2017-06-10 WOD

WARM
std warmup
60 wallball passes

MAIN

A. partner workout. 5 rounds each. each partner does a full round, then rests while other does theirs
{
15 wallball 20# (UB)
5 burpees
}
time: 7:39

2 min rest

B. partner workout. 5 rounds each. each partner does a full round, then rests while other does theirs
{
15 KBS 53# UB
15 Goblet Squat 53# UB
}
time: 11:02

2 min rest

C. partner workout. one works on rope climb while other runs. Then switch. 5 rounds. Score is total climbs
{
legless rope climb 12' (AMAP)
run 200m
}
Climbs: 3,3,2,2,2 = 12

I added

D. MU work
StrictMU 1,1,2,1

2017-06-09 WOD

WARM
totally missed it. Bad kim!

MAIN

A. 8 min emom
{
Power Snatch
OH Squat
Snatch
}
4x65, 4x75

B. 3 rounds, each for time, 4 min rest b/t
{
20 cal row
5 D-ball clean 100#
5 box jump 24"
}
1:43, 1:38, 1:37

I added

C. 3x10 "IYT"s with 2x4#ball

D. One Arm Chinup progression
2x3 strict chinup
3/arm one arm chinup, assisted (2 finger)

E. MU work
1 MU
1,1,2 strict MU

2017-06-08 WOD

Active recovery day. did some misc stuff

WARM
std warmup

MAIN

A. 1k row
4 min

B. Work to a heavy CJ
2x75, 2x95, 2x115, 2x135, 2x155, 1x175

C. MU work
2x3 pullups
1 MU
strict MU 1,1,2,1,1

D. Attempt at 1x50 BW back squat
5x135, 5x165
25x165, then gave up. >:-(

2017-06-07 WOD

WARM
std warmup
deadlift warm up (7x95, 5x135, 5x185)
MU warmup (1)

MAIN

A. June monthly challenge. 2 min amrap.
{
5 Deadlift at 225 or 275
5 burpee over bar
}
Score = reps x weight
3 rounds + 2 DL = 17 reps * 225 = 3825

B. 30 min AMRAP
{
400m run
6 MU
12 HSPU
18 T2B
}
3 rounds + 1 run + 6 MU + 10 HSPU

I added:

C. 100 DU
42, 30, 28

D. 1 Strict MU

2017-06-06 WOD

WARM
std warmup

MAIN

A. 4 rounds, each for total reps, no rest time between rounds other than noted
{
30s Goblet squat 36#
1 min rest
30s Row for cals
1 min rest

30s burpees
1 min rest

}

reps:

1: 18, 13, 11: 42

2: 19, 12, 11: 42

3: 20, 12, 12: 44

4: 21, 14, 11: 46

B. 12 min of press complex

{

1 OH Press

2 push press

3 push jerk

}

45, 75, 95, 115, 125x2 (both of them cheating a bit on first rep)

I added:

C. 2x3/side Cossack squat w 23# KB

D. MU work

1 kipping MU

Strict MU: 1,1,2,1

2017-06-05 WOD

WARM
std warmup
3 thruster 95#
1 kipping MU
2 HSPU

MAIN

A. 3 rounds, not for time
{
5/side KB one-legged deadlift 36#
12 T2B
20m broadjump
}

B. Work to a heavy 3-rep deadlift
6x95, 5x135, 4x185, 3x225, 3x275, 2x315, 1x335f

C. 8min AMRAP
{
3 HSPU (strict)
4 MU (I did first rep of each set strict)
5 Thruster 115#
}
3 rounds even (8 min 2 sec)

I added:

D. 3 rounds, not for time
{
5 ab-wheel rollout (knees)
2 back bridges (10s, 5s)
}

2017-06-03 WOD

WARM
std warmup
200m run
Tabata BtB AirSquats (~12)

MAIN

A. 3 rounds for time
{
21 Wallball 20# (1st round unbroken)
15 C2BPullups
9  burpees
}
time: 8:55

rest 6 min

B. 400m D-ball carry 100#
(8+ minutes!)

C. Grace: 30 CJ 135# for time
time: 5:43 (minute over my PR)

I added:

D. MU Work
1 kipping MU
4 strict MU

E. (later that day) 5 mile hike

2017-06-01 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
~8min

B. Work to a heavy 1RM power snatch
5x45, 3x75, 3x95, 2x115, 1x125f

C. Work ot a heavy 1RM power Clean & Push Jerk
5x95, 3x115, 3x135, 2x155, 1x165

D. MU work
2xMU
4 strict MU

2017-05-31 WOD

WARM
std warmup
3x2 wallwalks
2 MU (1 kipping, 1 strict)
10 D-ball cleans 70#

MAIN

A. 12 min AMRAP
{
8 burpees
6 d-ball cleans 100#
4 MU
}
4 rounds + 8 burpees + 2 cleans

5 min rest

B. 12 min AMRAP
{
20 cal Airdyne (old bikes - 30 on new)
8 HSPU (did strict till fail, then kipping)
4 box jump 32"
}
2 rounds + 20 cals + 2 HSPU

I added

C. MU work
2 strict

D. Ab work. 3 rounds, not for time
{
7 ab wheel roll-out (knees)
8 GHD situps
}

2017-05-30 WOD

WARM
std warmup but I was super late so missed most of it
Deadlift warmup 5x45, 5x95, 5x135
3 box jump 24"
100m row
3 DL 185
1 box jump 30"

MAIN

A. Every 5 min, for 30 min. Rest remainder of time b/t
{
500m row
5 deadlift (weight per round: 2x185, 2x205, 2x225)
5 box jump 30"
}
times: 2:38, 2:34, 2:38, 2:37, 2:40, 2:45

I added

B. 4 rounds, not for time
{
1 strict HSPU
1 HSHold ~15s (for balance, off wall)
1 strict MU
}

2017-05-29 Memorial Day Murph

WARM
400m run
2x 5 pushups
2x 5 air squats
2x 5 pullups
std warmup

MAIN

A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
34:52. -2:16 PR. Not RX as that's with a weight vest (maybe next year?)

I segmented as follows:
1 mile run (~6:30)
5 rounds: 5 pullups, 12 pushups, 20 squats
10 rounds: 6 pushups, 5 pullups, 5 pushups, 20 squats
5 rounds: 6 pushups, 5 pullups
(finished above at 27:00)
1 mile run (7:52)

I added:
B. 3 strict MUs

2017-05-28 Sunday Run (& hike!)

A. Run 8.91 km, time: 45:21. 5:30pace
Little slower and shorter than usual, but had a hike in teh afternoon and Murph tomorrow.

B. Hike 3 miles (Mirror lake trail up on hood). not for time

2017-05-27 WOD

WARM
std warmup
200m run

MAIN

A. 5 min AMRAP
{
100m run
10 KBS (full overhead) 70#
}
4 rounds plus run + 5 kbs

5 min rest

B. 5 min AMRAP
{
20 cal bike
10 burpees
}
2 rounds even

5 min rest

C. 5 min amrap
{
20 cal row
20 wall ball 20#
}
4 rounds even

I added:

D. MU work
1 barmu
1 kipping mu
3 strict mu

2017-05-26 WOD

WARM
700m row
std warmup
snatch drills

MAIN

A. 8min emom
{
2 position snatch (HangSnatch, Snatch)
}
3x75, 5x85

B. 3 rounds for time
{
400m run
20 KBS 53#
10 burpees
}
10:26

C. 3 rounds, not for time
{
12 benchpress (95#, 115#, 135#x10)
9 chinups
}

I added:

D. MU work
1 kipping, (after 1 failed)
2 failed attempts at strict

2017-05-25 WOD

Active recovery day

WARM
std warmup
4 min airdyne

MAIN

A. Work to a heavy CJ
clean drills
3x95, 3x115, 3x135, 3x155, 1x175

B. MU work
1 MU
1,1, 2,2 strict MU

C. 1x50 Back Squat at 135# (30# more to go for BW!)

2017-05-24 WOD

Whew! Grind of a workout today!

WARM
std warmup
3 rounds
{
5 pullups
5 wallball 12#
}
2 MU

MAIN

A. For time
{
1 mile run (6:23)
5 MU
25 wallball 20#
800m run
10 MU
25 wallball 20#

400m run
15 MU
25 wallball 20#

(last set I mixed the MU/WB 5/8, 3/7, 3/5, 2/5, 2/0) 

}

time: 26:59

I added:

B. 2 HSHold

2017-05-22 WOD

WARM
std warmup
400m run
thruster warmup

MAIN

A. 3 rounds, not for time
{
15 cal AirDyne
5 KB thruster (one arm) 26#
5 pullups
}

B. "Fran" - 21-15-9
{
Thruster 95#
pullups
}
time: 6:21 (-2 sec PR)

C. 3x3 back squat at 80%
(80% would be 225 which was not happening after fran

I added

D. MU work
1 MU
1 strict MU
3 ub strict MU
1 strict MU - failed

2017-05-21 Sunday Run

A. Run 10km. 45:36. 4:33 pace

2017-05-20 WOD

WARM
std warmup
400m run
3 rounds
{
1 burpee
2 KBS 35#
3 goblet squat 35#
}

MAIN

A. For time, 20 min cap. increasing multiplier each round N=1,2,3...10
{
N burpees
2N KBS 53#
3N Goblet Squat 53#
}
time: 21:00 - brutal!

5 min rest

B. 3 rounds for time
{
400m run
10 power cleans 95# (Rx was 115 for all 3 movements)
10 Front Squat 95#
10 Push jerk 95#
}
11:30 (I overlapped some of the cleans and front squats to break it up)

I added

C. MU work
1 MU
1, 1+1, 1+1, 1+1 strict MU

2017-05-19 WOD

WARM
std warm6xup

MAIN

A. 3 rounds, not for time
{
10 pushups
10 v-ups
}

B. Work to a heavy ORM benchpress
10x45, 8x95, 5x135
3x155, 1x185, 1x205 (tied my PR, should have gone 210)

C. 12 min AMRAP
{
400m run
max rep ub benchpress 135
}
4 full rounds (10,8,8,8) + 400m run

I added

D. MU work
1 MU
3 strict MU

2017-05-17 WOD

WARM
std warmup
5,4,3,2,1
{
d-ball cleans 70#
burpees
}

Main.

A. 12 min amrap
{
3 rounds Cindy
{
5 pullups
10 pushups
15 air squats
}
200m run
}
3 rounds, 1 full round cindy, 5 pullups

5 min rest

B. For time
{
500m row
10 d-ball cleans 100#
400m row
8 d-ball cleans 100#

300m row
6 d-ball cleans 100#

200m row
4 d-ball cleans 100#

100m row
2 d-ball cleans 100#

}

time: 11:25

I added:

C. MU work
2 MU
2 strict MU
3 unbroken strict MU

D. 3x4 abwheel rollout (on knees)

2017-05-16 WOD

WARM
std warmup
200m run

MAIN

A. 3 rounds, not for time
{
12 alternating lunge
6 goblet squat 36#
}

B. work to a heavy 1RM back squat
{
10x45, 10x95, 8x135, 5x185,
3x215, 2x245, 1x265, 1x285FAIL
}

C. 10 min EMOM
{
3 Power Clean & Push Jerk
}
95x2, 115x3, 135x3, 155x2

I added:

D. MU work
3 pullups
1 MU
Strict MU 1,1, 2 unbroken (PR)

2017-05-15 WOD

WARM
std warmup
3x 50' D-ball carry 100#
3 D-ball cleans 100#
Deadlift warmup

MAIN.

A. 3x8 One-leg KBL deadlift
3x8/side 35#

B. Work to a heavy 1-RM deadlift
10x95, 8x135, 6x185,
5x225 (60%)
3x275 (75%)
2x315 (85%)
1x345 (90%)
1x385(FAILED)
(probably should have swallowed my pride, done a rep at 365, and then attempted maybe 380)

C. 5 min cap
{
50 cal row
95# (Rx was 135) Power Snatch for reps in remaining time
}
11 reps

I added:

D. MU Work
2x3 ring pullups
1 MU
2 Strict MU, 1 failed

2017-05-14 Sunday Run

A. Run 10km. Time: 44:57. Pace 4:30
 (runkeeper reported 45:27, but there was a 5sec lead at the start, and about 25 sec at the end when I was struggling to log into my phone, so I'm calling this my sub-45 PR goal).

2017-05-13 WOD

WARM
std warmup
1000m row
3 rounds
{
10 KBS 35#
10 band stretches
}
deadlift/S2OH/front squat warm up.

MAIN

A. 3 rounds for time, 15 min cap
{
40 cal row (IRx was 50)
40/30/30 wallball 20# (Rx was 50)
}
14:50

5 min rest

B. 3 rounds for time. 18 min cap
{
15 Deadlifts 95# (Rx was 115# - which I did on 1 round)
15 S2OH (push jerk) 95#
15 Front Squat 95#
}
11:37

I added:

C. MU Work
1MU
4 strict MU

2017-05-12 WOD

WARM
std warmup
clean drills
3 rounds
{
10 wallball 12#
10 kip swings
}
2 MU

MAIN

A. "Nasty Girls". 3 rounds for time
{
50 air squats
7 MU
10 Hang Power Cleans 135#
}
time: 14:37 Rx

Wasn't sure if that was a PR, went back and checked and turns out I'd never done that one before, which is surprising. it's been around a while.

B. 3 rounds, not for time
{
15 bench press 50-60% (95, 115, 95)
1 min rest
15 chinups
1 min rest
}

I added:

C. HSHolds
Just did 2 at about 20-30 sec