2018-03-01 Travel Workout

A. 1 mile run

B 3x8 front squat 125, 155, 185

C. 3x8 hanging leg raises

D. (superset w C) 3x8 chinups

E. DB lateral raise (3x8/side forward; 3x8/side to the side)

F. 3x8 bench press @ 125#

D. 3x8/side DB row 35#

2018-02-28 Travel Workout

Again, short due to time. Still, considering I only got to my hotel at 2am, I deserve credit for getting this in at 7am

A. 1 Mile run

B. 3 rounds, not for time
{
4 pistols/side
5 strict chinup w slow negative
8 tricep extension (w cable)
}

C. 3x8 bench press 125#

D. 3x15 KBS 53#

2018-02-27 Travel Workout

Quick workout at the hotel gym. Only had like 20 min.

A. 1 Mile run

B. 5 rounds, not for time
{
5 HSPU
10 pushups
10 situps
10 air squats
}

C. 3 rounds, not for time
{
5 DB front squat 2x30
5 DB curl 2x30#
5 DB seated press
}

D. 3x3 hanging leg raise

2018-02-26 Travel Workout

Light workout - pressed for time and clock all messed up

A. 1 mile run

B. 3 rounds, not for time:
{
5 pullups - strict
5 dragon flag negatives
10 70# DB front rack squats
}

C. 3 rounds, not for time:
{
5 chinups
6 DB incline press
8 DB bench press
}

D. 3 rounds, not for time
{
1 HSHold
3 pistols/side
}

E. 3 rounds, not for time
{
5 dragon flag raises
20 pushups
}

2018-02-23 Crossfit Open 18.1

Only home for 1 day between biz trips, so this was my only chance to do this one. Aimed for min of 7 rounds, which I exceeded, so good 'nuff!

WARM
800m row
3 min airdyne
std warmup
2x
{
5 T2B
5 DB hang-to-shoulder-to-OH 20#
}

MAIN.

A. CF Open 18.1. 20 min AMRAP
{
8 T2B
10 (5 one side, then 5 other side) DB HangClean, DB PushJerk/DBPushPress 50#
14 cal row
}
8 full rounds (8*32 = 256) + 8 T2B + 2 cleans = 266 reps

2018-02-21 Travel workout

A. For time: 1,2,3...9,10,9,8....3,2,1 of
{
Pistols
pushups
situps
}
time: 13:50

B. HSHolds
10x10-20s each

2018-02-20 Travel Workout

Just did 100 pushups in my room

2018-02-19 WOD

WARM
60 cal airdyne
std warmup
clean drills

MAIN

A. activation. 3 rounds, not for time
{
5 box jump 30"
5 wallball 25#
2 legless rope climbs (only went up a could feet))
}

B. Feb challenge. 5min amrap.
2-2,4-4,6-6...
{
T2B
Cleans 135# (full clean)
}
Got through 2,4,6,8, then 10 T2B + 1 clean = 51 reps

C. 300 KBS for time (russian swings) 36# (Rx was 53)
5 burpee top of each minute (Kalsu format)
{
3 set of 20 = 60 in 3min
8 sets of 15 = 120 in 8 min
7 sets of 14 = 98 in 8 min
1 set of 22 in 50s
}
17:50

I added:

D. 3 sets not for time
{
10 GHD situp
1 HSHold
}

E. Strict MU work
1,1,2, focusing on lockout

2018-02-17 WOD

WARM
std warmup

MAIN

A. 5x6/side DB Benchpress. Non-working arm held at extension
2x6 30#, 3x6 35#

B. Partner workout. 10min emom. Each partner does full round, then repeats
{
Clean 225# (I did 3 sets at 135#, 3 @ 155#)
3 MU (I did 3 sets of 3 unbroken strict, then 3 sets of strict singles)
}
6 rounds + 1 clean

C. 10 min emom, break up w partner as needed (we did 10+10 each)
{
20 box jumps 24"
20 KBS 70# (I did 53#)
}
7 rounds

I added:

D. 4x6 Dragon flags

2018-02-16 WOD

WARM
std warmup

MAIN

A. 5x4 Deadlift at 80% (80% should be 325 - didn't go that high)
warm: 10x135, 6x185
main: 5x225, 5x255, 5x275, 3x295, 4x275

B. 5 rounds, each for time, 2 1/2 min b/t
{
20 cal on treadmill
10 OH Squat 75# (Rx was 95)
5 Devils press 2x25# (Rx was 2x50)
}
times: 1:37, 1:27, 1:30, 1:31, 1:29

I added:

C. 3x10 weighted GHD situps
10,15, 20#

2018-02-15 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. 1k row
3:54

B. benchpress
2x8 @ 95, 115, 135

C. (superset w above)
20s HSHold

D. Strict MU practice
1,2,3,4
Weighted: 1@10, 1@15#, 20# fail

2018-02-14 WOD

WARM
std warmup
500m row
snatch drills

MAIN

A. EMOM 10
{
Power Snatch
OH Squat
Snatch
}
45x2, 65x3, 75x3, 85x2

B. For time
{
50 burpees
40 cal Airdyne
30 reverse DB Front Rack Lunges 2x35# (this was 15/side, I mistakenly thought 30/side and only realized on second set after doing 10 - so did 70 total instead of 60)
15 HSPU (Rx was 20)
10 Snatch 135# (I did 75# and did 4 snatches and 6 power snatches
15 HSPU (Rx was 20)

10 reverse DB Front Rack Lunges 2x35#

40 cal Airdyne

50 cal row

}
time: 24:22

I added:

C. 4 sets not for time
{
8 hanging leg raise (bent leg)
1 OneArmChinup/side (assisted - 2 fingers up, 1 finger negative)
}

2018-02-13 WOD

WARM
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
10 cal airdyne
5 thruster 45#
5 ring row
}

B. CF Open 12.5
{
3 thruster 100#
3 C2B pullup
6,6
9,9
... etc
}
I modded the pullups to strict *ring* pullups, C2B. Trying to spare my injured forarm tendon, and the false grip lets me do so. Not sure it's easier or harder than proper C2B, just different.
Got through 3's, 6's, 9's, 12's and 5 thrusters into the 15s. So 65 reps.
Better that my 2012 score of 35, and the last time I did it in 2014, 61 reps. But, like I said, modded the movement so can't compare.

C. 4x6-8 Dragon flag (Rx was 3x10)
{
2x8 scaled (bent knee to extend) dragon flag, w dragon flag negative
2x6 dragon flag
}

Accessory

D. 3 rounds, not for time
{
8 BB Glute Bridges
1 min weighted plank hold (26# KB)
1 HSHold
}

2018-02-12 WOD

WARM
std warmup

MAIN

A. T2B progression/activation
2x5 kip swing
2x3 K2W, K2C, K2E
2x5 T2B

B. 5x4 strict OH Press, 75-80% (80% should be ~110, but only managed 95# last week, so...
10x45
4x75, 4x95, 4x95. 4x100, 4x95

C. 10 rounds for time
{
7 ring dip
7 T2B
7 pistols (alternating - alternated starting leg on each round)
21 DU
}
time: 19:30

I added:

D. 5 rounds, not for time
{
1 strict MU
10 GHD situp
}

E. 3 rounds, not for time
1/arm 10s one arm bar hang

2018-02-11 Sunday Run

Went shorter, faster. Trying to work the lungs

A. Run 5.0km; 21:57; 4:24 pace

2018-02-10 Gym workout

Gym had a comp going on today, so I went to the gym at work and did a lightweight workout

WARM
std warmup

MAIN

A. 2k row
8:10

B. 3 rounds, not for time
{ro
8 hanging knee raise
8 dips
}

C. 3 rounds, not for time
{
10 DB bench 2x35#
}

D. 3 rounds, not for time
{
8 lateral shoulder raise
8 front shoulder raise
}

E. 3x8 shoulder shrug 2x55#

F. 3x8 OH tricep extension

G. 1x25 Back Squat 95#

H. 5 HSHold

2018-02-09 WOD

WARM
std warmup

MAIN

A. 5x5 deadlift at 70% (which *would* be 265, but I've not been anywhere near my PR for a while so...?)
warm: 10x45, 8x95, 5x135, 5x185
main: 5x225, 5x4@245 (70% of ~350)

B. Work to a heavy split jerk
45x10, 95x5, 115x3, 135x2, 155x1, 175x1 (been a while since I jerked 175!)

C. tabata
{
20s Airdyne (6-7 cal)
10s rest
20s DB Snatch 30# (6-8 reps per round)
10s rest
}
4 rounds

I added:

D. 3 rounds, not for time
{
12 bench press 95#
6 barbell row 95#
8 DB OH Lunge, 36#
}

E. ABwheel rollout 3x6

2018-02-08 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4:10

B. Work to a heavy Push Jerk
10x45, 5x75, 4x95, 3x115, 2x135, 2x155 (stopped there, wasn't feelin' it)

C. (Superset w above) 2 TGU/side
16#, 23#x4

D. Strict MU practice
5 singles

E. 2x5 BarbellGluteBridge 45#

F. Back bridge
3x1

2018-02-07 WOD

WARM
std warmup
2x10 KB OHPress 36#
2x10 KB RDL 36#
10 KB goblet squat 36#
2x5 KB Clean 36#

MAIN

A. 5x5 Front Squat @ 60%
warm 8x45
main: 5x95, 5x135, 5x135, 5x155, 5x175

B. 6 min emom
odd: 15 cal row (did 14-15 cal)
even: 10 burpees

2min rest

C. 6 min emom
odd: 45 DU (2 of 3 sets unbroken)
even: 15 wallball (did 12 per set)

2min rest

D. 6 min emom
odd: 15 cal Airdyne
even: 12 pullups (scaled to 5 - some tendonitis acting up)

I added:

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

2018-02-06 WOD

WARM
3 min airdyne
std warmup
clean drills

MAIN

A.3 rounds not for time
{
5 goblet squat
5 strict press w barbell
5 back squat w barbell
}
B. CF Open 15.4
{
3 HSPU
3 Cleans 185#
6 HSPU
3 Cleans 185#

9 HSPU
3 Cleans 185#

12 HSPU <--got through 8 of these
6 Cleans 185#

15 HSPU
6 Cleans 185#

...

}
33 reps - Took my time on teh cleans because I hadn't cleaned 185 for some time so I knew they'd be ugly. Also didn't get enough time to warm up. Better than my score of 19 from 2015, but not as good as my score of 40 when I did this roughly a year ago. (http://kpcrossfit.blogspot.com/2017/02/2017-02-07-wod.html). Could probably manage 40 or slightly better if I warmed up a bit more and rested less between reps.

I added:

C. Strict MU ladder
1,2,3, 3 (failed on 4th)

2018-02-05 WOD

WARM
4 min Airdyne
std warmup

MAIN

A. 5x5 strict press at ~70%
warm: 10x45
main: 5x75, 5x85, 5x85, 5x95, 5x95 (95 is 70% of my PR 135, but probably 80% of what I could do now)

B. 15 min AMRAP
{
100m run
8 burpees
8 T2B (did first 6 sets unbroken)
}
9 rounds

C. 3 x 40 m (20m/arm) OH DB carry
35#, 50#, 50#

accessory:

D. 3 rounds, not for time
{
8/arm KB OH Press 26#
8/arm KB Row
15 GHD Back Extension - 1sec pause at top
10 GHD situp
}

E. 3/arm One Arm Hang
}

2018-02-04 Sunday Run

A. Ran 10.0km, 45:44, 4:35 pace

2018-02-03 WOD

WARM
std warmup
bottoms-up KB press 26# 2x10/arm

MAIN

A. 5 min emom
{
2 Push press
1 Push Jerk
}
warm: 45, 95
main: 95, 115, 115, 135, 145

B. Partner wod, 8min AMRAP - (1 partner does full round, other rests, then switch)
{
10 DB Clean 2x35# (Rx was 2x50)
10 wallball 20# (Rx was 30#)
}
4 rounds each

2 min rest
C. Partner wod, 8min AMRAP - (1 partner does full round, other rests, then switch)
{
8 box jump 24"
8 HSPU (did them all strict 8,8,7,6,5)

}
5 rounds

2 min rest

D. Partner wod, 8min AMRAP - (1 partner does full round, other rests, then switch)
{
10 C2B pullups
1 rope climb (Rx was 2)

}

4 rounds each

I added:

E. Strict MU practice

1,1,2

2018-02-02 WOD

WARM
std warmup
row 750m

MAIN

A. Deadlift 5x6 ~50%
6x135, 6x155, 6x175, 6x185, 6x205

B. For time, 25 min cap
{
25 burpees
25 Power Clean 115#
25 Push Press 115#
25 Front Squat 115#
25 Back Squat 115# (did off rack
25 Push Press 115# (Rx was BTN)
25 Deadlift 115#
25 burpees
}
time: 20:35

C. 3x3 weighted Dip
23#, 36#, 53#

D. 3x10 GHD situps

2018-02-01 WOD

Active Recovery Day (skill work)

WARM
std warmup
3 min Airdyne

MAIN

A. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 2x165 (failed second jerk)

B. (Superset w the above) HSHolds
5, in between sets

C. BarMU work
3 kipping
2 strict

D. Strict RingMU work
1,1,2,3

2018-01-31 WOD

WARM
std warmup
500m row

MAIN

A. kip swing practice for T2B
2x10 ks
2x5 knee to waist
2x5 knee to elbow

2x5 t2b

B. For time:
{
30 DB Rack lunge (step back) 2x35# (Rx was 2x50#)
400m Run
15 Cal Row

400m Run
15 Cal Airdyne

400m Run
30 T2B
}
Time: 10:35

Accessory

C. 3x3 Weighted Pullups (16#, 26#, 35#)

D. 3 slow strict MU