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