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