2018-06-28 WOD

active recovery day

WARM
std warmup
5x 100m row each w partner, burpees for every M over or below goal

MAIN

A. Work to a heavy CJ
5x45, 5x95, 4x115, 3x135, 2x155, 1x175(cleaned, but failed jerk), 1x75, 3x185(all failed to clean)

B. Superset w above
1 strict MU (7 total)

C. HSHolds
Just did 3 at ~20s

2018-06-27 Travel Workout

Was in South Lake Tahoe on a biz trip, stopped in at Crossfit Lake Tahoe for a workout.

WARM
10 each of:
{
I-Y-T's
pushup
air squat
strict pullup
ring face pulls
mountain climbers
}

MAIN

A. Every min on the min for 10 min: 1.. 2... 3... up to 10
{
Squat clean 50% (95#)
}
I got up to the 7's and just did 7 for the last 3 rounds after that. Thin air up there!
(49 total)

B. 5 rounds for time:
{
10 GHD situps
200 m farmer carry 2x36# KB (first round I did 2x44, then scaled)
}

2018-06-26 Travel Workout

Quick one as I had early meetings and got up late this morning.

A. 20-18-16-14...2 (110 reps total) of
{
Situps
air squats
pushups
}

B. Superset w above - 1 per round (10 total)
HS Hold 10-20s

2018-06-25 WOD

Back at the box! (For one day anyway)

WARM
std warmup

MAIN

A. Front squat progression (percentages are of ORM, but not sure I could hit my previous 225# now)
prescribed: 6x65%, 6x70%, 5x75%, 3x80%, 2x80%
warm: 8x45#, 6x95#
main: 6x135 (60%), 6x145 (65%), 5x155 (70%), 3x175 (77%), 2x185 (82%)

B. 3 rounds for time
{
30s (accumulated) L-sit on rings
20 burpees
10 Ring MU (I scaled to 8,6,6)
}
15:00 even

2018-06-24 Sunday Run

Back from vacation, back to the grind.

A. Run 10.00km, 45:50, 4:35 pace.

Fastest since Feb 4th, despite a week of eating poorly. Not bad

2018-06-22 Travel Workout

A. About 2miles of hiking.

B. 50 pushups (w the kids!)

2018-06-21 Travel Workout

A. ~5miles of hiking in Yellowstone

2018-06-20 Travel Workout

A. ~5miles of hiking in Yellowstone

2018-06-19 Travel Workout

A. 400m run

B. 5 HSHolds
~20s each

C. (Superset w above) 10 pushups
planche pushup progression, moving hands w each set

D. 3x3 DB Snatch 50#

E. 3x8 DB Bench 35#

F. 3x8 DB Row 35#

G. 3x8 DB Curl 30#x2, 35#x1

H. 3x8 DB OH raise

2018-06-17 Travel Workout

A. 5mile hike
not to long but pretty good elevation climb (at Crater lake rim)

2018-06-16 WOD

WARM

Std warm-up
2 rnds
{
10 Wallball 14#
10 burpees
10 box jump
10 medball situps 14#
}

MAIN

A. Start from top, 4 min amrap

B. Start from top, 6 min amrap

C. Start from top, finish for time
{
10 cleans 135#
20 box jumps 24"
30 HSPU
40 KBS 53#
50 DU
60 cal airdyne
}

A: 45 reps (15 hspu)
B: 78 reps (18 kbs)
C: 15:05

2018-06-15 WOD

WARM
std warmup
3 rounds
{
1 min row
1 min Airdyne
}
Deadlift warmup

MAIN

A. Deadlift 1x6@60% 1x6@65% 1x6@70%, 2x4@60%
{
warm: 2x5x45, 2x5@95
main: 1x6@135#, 1x6@185, 1x6@225, 2x4@275
35%, 50%, 60%, 75% (sort of off the rep scheme, but oh well)
}

B. "Lynne" - 5 rounds, for reps, 15 min time cap, but each round for done for reps
{
Max UB Benchpress at body weight (which would be 165, but I scaled to 135
Max UB pullups (kipping)
}
bench.pullup: 10.20, 10.12, 8.12, 6.10, 5.10
103 total (PR!)

I added:

C. 4 CJ 135#

2018-06-13 Travel Workout

Quick one as limited on time.

A. 1 mile run

B. Planche pushup progression.
sets of 5 pushups (6 sets) moving hands progressively further back

C. HSHolds
5, ~20s each

D. DB lateral/front raise
3x6 @ 10#

E. DB Curl
3x8/arm 60#

2018-06-12 Travel Workout

A. 10-9-8....3-2-1 (55 reps) of:
{
situps
pushups
5 strict HSPU per round (50 total)
pistols
50# DB Snatch
}
~20 min

2018-06-11 Travel Workout

Short run around campus while visiting University of Maryland w my son

A. Run 4.92km, 30:21; 6:10.

Slow! Partly because I was checking map periodically, but mostly I was just sluggish in the humidity.

2018-06-09 WOD

WARM
800m run
std warmup
snatch drills

MAIN

A. 8 min emom
{
1 snatch
2 OHSquat
}
5x75, 2x85, 1x95

B. 24 min amrap
{
100m run
20 boxjump 24"
200m run
20 HSPU
400m run
20 GHD situp
800m run
20 wallball 20#
}
1 full round, then 2nd round short of 400m run and 20 wallball (147 reps)

2018-06-08 WOD

WARM

std warmup

MAIN

A. Front Squat: 1x6 @60%, 1x6@65%, 1x5@70%, 1x3@75%

{

10x45

1x6@95, 1x6@115, 1x5@135, 1x3@155

}

B. June challenge 2 min amrap. Score is DL weight x reps

{

5 deadlift at 225 or 275 (I did 225)

5 burpees

}

finsihed 3 full rounds, then 3 DL's. So 18 DLx225 = 4050

C. 5 rounds, for time: 

{

20 sec L-sit (rings - though later rounds I dropped to 15s)

15 cal row

15 bench press 115# (did 3 rounds at that weight/reps, then 4th round 10 reps, 5th round dropped to 95#)

}

time: 13:30

2018-06-07 WOD

WARM
std warmup

MAIN

A. 500m row
1:55

B. Work to a heavy Clean and Jerk
5x45, 5x95, 4x115, 3x135, 2x155, 1x175, 1x185, 1x195(Clean only, failed the jerk), 1x200 (failed, but *almost* got under it)

C. HSHold (superset w above)
6x10-15s

D. Strict MU practice
5 medium-slow singles

2018-06-06 WOD

WARM
std warmup
KB shoulder work
3 rounds "cindy"
{
5 strict pullups
10 pushups
15 air squats
}

MAIN

A. 5x5 Push Press
warm: 5x45
main: 3x5@95#, 2x5@115#

B. 4 rounds, each for time, rest remainder of 4 min
{
5 Front Squats 115# (for 2 rounds, 135# for 2 rounds) (clean 1st rep)
40m dual KB carry 2x36#
15 cal airdyne
}
1:27
1:21
1:18
1:20

I added:

C. Snatch practice
4x45, 4x75, 4x80
1x85, 1x90, 1x95, 1x100

D. 3x2 Front Lever pull

2018-06-04 WOD

WARM
std warmup

MAIN

A. Back Squat: 1x6 @ 60%, 2x6 @ 65%, 2x4 @ 70%, 1x10 AHAP
{
warm: 5x45, 5x95
main:
1x6 @ 135 (50%),
2x6 @ 165 (60%),
1x4 @ 185 (65%),
1x10 @ 185
} (percentages vs my ORM of 285, which I don't think I could do at this point)

B. 3 rounds for time
{
3 MU (Rx was 5)
3 legless rope climbs 12'
50 walking lunges
25 Russian KBS 53#
}
time: 16:22

2018-06-03 Sunday Run

A. Run 9.92 km; 46:43, 4:43 pace

not quite 10k but slightly faster than last week's pace.

2018-06-02 WOD

WARM
std warmup
snatch & clean drills

MAIN

A. EMOM 10. Done w partner, so every movement needed to be completed w/in 30s
{
Even: 10 Deadlift ~60% (I did 185# - last 2 rounds were only 9 reps)
Odd: 12 GHD situps
}

B. W partner, 20 min amrao

50 HSPU buy-in (I did 5 strict and 15 kipping - parnter did DBpress)
{
3 power snatch each 95# ( Rx was full snatch at 115#
100m run together
4 CJ each at 135# (Rx was 5 full clean at 115#)
}
6 full rounds

I added:

C. StrictMU practice
3 singles