2019-01-31 WOD

WARM
std warmup
500m row

MAIN

A. Work to a heavy CJ (clean, push jerk)
5x45, 5x75, 4x95, 3x115, 3x135, 2x155, 1x165

B. HSHolds
7x ~10s

C. MU practice
3x strict MU

2019-01-30 WOD

WARM
std warmup
500m row
DB OH Squat 2x2x5 @ 26#

MAIN

A. 12 min emom
{
odd: 3 Front Squat
Even: 6 Back Squat
}
2x95, 2x115, 1x135, 1x115

B. For time: 21-15-9 of
{
T2B
DB Clean 2x50#
Row for cals
}
9:52 (I think? Or was it 7:52? dang should have written down)

I added

C. 3 rounds, not for time
{
8 Incline DB Bench 2x30#
8 DB Curl
1 HSHold ~10s
}

2019-01-29 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 OH Press, 3 Push Press, 3 Push Jerk (45, 95, 95)
5 Deadlift 95#
3 box jumps 24"
}

B. CF Open 13.3. 10 min amrap
{
5 Push Jerk 115#
10 Deadlift 115#
15 box jumps 24"

}

6 rounds + 5 push jerks + 1 deadlift = 186 reps

In 2013 I did 190 reps, but stepups were allowed and I did box jumps, so calling this an improvement.

I added

C. 2 rounds, not for time

{
12 GHD situp

12 weighted GHD Back Extensions

}

D. 3 rounds, not for time

{

5 weighted jefferson curls 26#

3 slow strict pullups

}

E. 3 rounds, not for time

{

1 HSHold ~10s

1 strict MU

}

2019-01-28 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
1-5:
{
1 High-hang snath
2 OH Squat
}
6-10:
1 Snatch
}
1-5: 4x45, 1x65,
6-10: 1x65, 2x75, 2x95

B. 3 rounds, each for time (Rx was 5, but had to leave early for an early meeting
{
5 Power Snatch 75# (Rx 115)
8 Bar facing burpees
15 cal AirDyne
}
1:42, 1:40, 1:35

2019-01-27 Yoga

Skipped the Sunday run, but did make it to yoga class

A. 1hr yoga class

2019-01-26 WOD

WARM
std warmup
500m row

MAIN

A. Activation. 3 rounds, not for time
{
3 box jump (30", 34", 38")
30 DU
1 legless rope climb 12'
}

B. 5 round for time, 12 min cap
{
200m run
15 pullups
8 HSPU (Rx was 10)
4 Deadlift 185# (Rx was 5 reps, 60% - this was about 50%)
}
4 rounds even at time cap

6 min rest

C. 5 round for time, 12 min cap
{
30 cal AirDyne
20 KBS 53#
10 Goblet Squat 53#
}
3 rounds plus 24 cal

2019-01-25 WOD

WARM
std warmup
3x5 tempo pushups
20 wallball passes

MAIN

A. Benchpress 5-5-5-3-3
warm: 5x45, 5x95,
main: 5x135, 5x135, 4x155, 3x155, 1x165

B. Superset w above - weighted dips
4x3 @ 36#


C. 15 min AMRAP
{
35 cal AirDyne
30 T2B
25 wallball 20#
20 DB snatch 50#
15 BarMU
}
1 round + 26cal bike

2019-01-24 WOD

WARM
std warmup
750m row (in 3 sets)

MAIN

A. Work to a heavy CJ
5x45, 3x75, 3x95, 3x135, 2x155, 2x165, 3x175 (powerclean, and failed the jerk on all 3)

B. (superset w above) HSHold
6x10s

C. Strict BarMU practice
3 pullups
3 C2B pullups (slow)
2 Strict barMU (sloppy)

D. Strict MU
1, 2ub, 3ub

2019-01-23 WOD

WARM
std warmup

MAIN

A. Front Squat 5-5-5-3-3 starting at ~60%
5x95, 5x135, 5x155, 3x185, 1x205 (was a little too heavy)

B. 5 rounds for time. 22min cap
{
500m row
2 rounds of "Cindy"
{
5 pullups
10 pushups
15 air squats
}
1x 12' legless rope climb (Rx was just regular rope climb)
}
23:00 (went over a bit but wanted to finish

2019-01-22 WOD

WARM
std warmup
750m row

MAIN

A. 3 rounds for activation (for part B)
{
5 wallball 25#
15 DU
1 MU
}

B. CF Open 12.4, 13.3. 12 min AMRAP
{
150 wallball 20#
90 DU
30 MU
}
Goal was to get the wallball done in 9 min, DU's done by 10:30. I was roughly on time, but if I was judged, probably a couple wallballs would have been no reps. Then got 9 MU
249 reps. PR.

//In 2012, I got 79 reps. In 2013 I did it twice, getting 144 then 174. In 2013, 249 reps would have put me ~15th percentile for men overall on that event, and 5th percentile for men 40-44(!), 3rd percentile for men 45-49(!!), and 1st percentile for men 50-54(!!!) and would have been 14th worldwide out of 1400 spots. Alas, the field has improved and that would NOT be the case this year. Plus, as I said above, probably knock a few reps off if judged.

C. 3x5 OH Press 75#

D. 3 HSHold ~10s

2019-01-21 WOD

WARM
std warmup
500m AirDyne
750m row

MAIN

A. 20 min EMOM
{
Even: 12 cal row (Rx was 15)
Odd: 5 C2B pullups + 5 T2B (first 10 min, then went 4+4. Rx was 6+6)
}

B. For time:
{
50 burpee buy-in
3 rounds
{
20 alternating jump lunges
25 situp
30 DU
}
}
time: 7:50

I added

C. 3 rounds, not for time
{
1 slow strictMU
1 min squat hold w 25# plate
}

2019-01-20 Sunday Run

First (almost) 10k in a while.

A. Run 9.2km; 44:33 ; 4:50 pace

2019-01-19 Downhill skiing

Gym closed for renos, but no matter, went skiing for the day.

2019-01-18 WOD

WARM
std warmup
clean drills

MAIN

A. 29 min AMRAP
{
1 Clean 135, 145, 155*
19 wallball 20# (Rx was 25#)
90s sprint on rower (avg'd about 25cal/round
}
I went to 30:50 and finished out 8 rounds
Rx on clean was 185, I did 3 rounds at 135, 3 at 145, 2 at 155

I added

B. 4 rounds, not for time
{
1 Strict MU (3rd, 4th rounds I did 2)
10 GHD situp
}

2019-01-17 WOD

active recovery day

WARM
std warmup
500m row
400m treadmill run

MAIN

A. Work to a heavy PowerClean+PushJerk
4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed jerk on both)

B. HSHold (superset w above)
5-10s for balance - 6  rounds

C. 3 rounds, not for time
{
One Arm Chinup - 2/side - assisted (band)
Banded FrontLeverPull
TuckBackLever
}

2019-01-16 WOD

WARM
std warmup 500m row
light KB work

MAIN

A. 10 min emom - MU's 25% of UB max
{
2 strict MU
}

B. 15 min AMRAP
{
5 HSPU (did first set strict - kipping after that)
10 pullups
10 Thruster 95# (Rx was 15 reps)
20 cal AirDyne
}
4 rounds even, but took 15:15

2019-01-15 WOD

WARM
500m row
std warmup
snatch drills
2 sets KBS 26#

MAIN

A. Back Squat (3x5, 2x3)
warm: 5x45, 5x95
main: 5x135, 5x165, 5x185, 3x205, 3x225

B. 10 rounds for time
{
7/8 OH Squat 75# (Rx was 10 @ 95#. I alternated 7 or 8 reps for 75 total)
35 DU
}

I added

C. 3 rounds, not for time
{
2 Tuck Front Lever
1 HS Hold ~10s
}

2019-01-14 WOD

WARM
6 min Airdyne
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
High Hang Snatch
Hang Snatch
}
4x45, 4x65, 2x75

B. 13 min AMRAP
{
200m run
12 DB Snatch (alternating) 50#
8 Burpee bar jump
}
4 rounds + run + 10 snatches

I added

C. 3 rounds, not for time
{
6/side  one arm DB situp 16#
6 strict chinup
1 HSHold ~10s
1 Strict MU
}

2019-01-13 Sunday yoga & parkour

Skipped the sunday run, did a couple other things

A. 45 min parkour - Took Matthew to the ninja warrior gym and just played around. bouldering on the rock wall, few attempts at warped wall, various hanging obstacles....

B. 1hr yoga - went w Alisa to yoga class in the evening

2019-01-12 WOD

WARM
std warmup
1000m row
lunge and thruster warmup

MAIN

A. 4 rounds
{
5 benchpress 135#
5 strict pullups
}

B. For time
{
15-12-9
{
lungsters (2 back-step lunge, and 1 thruster)
D-ball over 70#
}
wait 3 min
{
9-12-15
{
lungsters (2 back-step lunge, and 1 thruster)
D-ball clean 70#
}

time:26:30

I added:

C. 3 rounds, not for time

{

1 strict MU

1 HSHold

}

2019-01-11 WOD

WARM
std warmup
1000m row
Pushpress & split jerk drills


MAIN

A. EMOM 10
{
2 Pushpress
1 Split Jerk
}
3x95, 3x115, 3x125, 1x135


B. AMRAP 14
{
15 cal row
6 strict HSPU (Rx was 7 non-strict, Rx+ was 7 strict)
15 cal Airdyne
6 MU (Rx was 7 C2B pullup, Rx+ was 7 MU)
100 m run (I forgot to do this on the first round!
}
3 full rounds minus 2 runs

I added

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

2019-01-10 WOD

Active recovery day

WARM
quick warmup (got there super late)

MAIN

A. 500m row

B. Work to a moderate CJ (full clean, push jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. Superset w above
5s HSHold (6 total)

D. 3 rounds, not for time
{
3 banded (assisted) front lever pull
2 tuck back lever
}

E. 3 strictMU

2019-01-09 WOD

WARM
std warmup
snatch drills

MAIN

A. 3x5 OHSquat w 2s pause at bottom
5x45, 5x65, 5x75

B. For time, 14 min cap
{
25, 15, 10 (was 30,20,10) of
{
Power Snatch 75#
DU
}
then
30, 10 (was 30,20,10)
{
Thruster 75#
T2B
}
}
Just got through the above (scaled as noted) w 5s before time cap

I added:

C. 3 Rounds, not for time
{
3 strict pullups at tempo 31x1
3 ring dips at tempo 31x1
3 pistols/side
}

2019-01-08 WOD

WARM
std warmup
clean drills

MAIN

A. 10 min EMOM - PowerCleans: 5,5,5,3,3,1,1,5,5,5 - increasing weight from 50%, then back down to 60-70% for the last 5's.
5x75, 5x95, 5x115, 3x135, 3x155, 1x165, 1x175, 3x5x155

B. 12 min AMRAP - starting w 2 reps of each, increasing +2/round
{
Deadlift 185# (Rx was 225)
Wallball 20#
}
2,4,6,8,10,12,14 and 16 deadlift + 1 wallball = 129 reps

I added:

C. Weighted Strict MU, increasing
2xbw, 1x10, 1x15, 1x20, 1x25, 1x30, 1x35(failed)
tied my PR - *almost* got the 35

D. 2 HSHold x 10s

2019-01-07 WOD

WARM
std warmup (I missed most of it)
400m run

MAIN

A. January Challenge - 25 Wall walks for time
5:48.
Previously we'd don 20 for time, and my PR was 4:35. Today I did 20 in 4:30, so... PR!

B. 20 min EMOM - rotate each station on the minute
{
1: 15 cal row
2: 6 HSPU (Rx was 10)
3: 10 box jump 24"
4: 35 DU
}

I added:

C. 3 rounds, not for time
{
10 banded lat pulldowns (front lever pulls)
10 banded face pulls
20 GHD back extension
}

2019-01-06 Yoga

Skipped the Sunday run but went to yoga class

A. 1hr yoga class

2019-01-05 WOD

Partner WOD. Brought Alisa w me

WARM
std warmup
40 wallball passes
1k row

MAIN

A. 14 min AMRAP - swapping w partner
{
P1: 400m run
P2: AMRAP of
{
7 KB Deadlift 53#
7 burpee
7 T2B (was the Rx+ option)
}
}
finished 4 runs + 5 rounds

B. 14 min AMRAP - swapping w partner
{
P1: 25 cal airdyne
P2: AMRAP of
{
7 G2OH w plate 45#
7 russian twist w plate 25#
7 Goblet squat w plate 45#
}
}
finished 4 rounds on bike + 6 rounds

2019-01-04 WOD

WARM
std warmup
1100m row

MAIN

A. 10 min EMOM
{
5 ring dips
5 strict pullups
}
Did 5+5, 4+4, then 4+3 for 8 rounds

B. 10, 9, 8... 1 of
{
Benchpress 135#
Power Clean 135#
}
time: 19:30 (had to break up bench for the 9's-7's

I added:

C. 3 rounds, not for time
{
2 One Arm Chinup per side (assisted)
1 HSHold 10s
}

2019-01-03 WOD

active recovery day

WARM
std warmup
1k row

MAIN

A. Work to a heavy CJ
8x45, 5x75, 5x95, 3x115, 2x155, 1x175 (clean only, failed jerk), 1x165 (failed jerk again)

B. (superset w above) HSHold working on balance
6x1 ~10s

C. 3 rounds, not for time
{
2 Tuck Front Lever
10 GHD situp
}

2019-01-02 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min EMOM
{
1-5: 1 High snatch, 1 SnatchBalance - (2 sets 25#, 3 sets 45#)
5-10: 1 Snatch (1 set 45#, 4 sets 75#)
}

B. 3 rounds for time
{
4 MU (Rx was 5)
5 Snatch 75# (Rx was 10 @ 115)
20 box jump 24"
}
time: 12:33

I added

C. 3 rounds, not for time
{
2 Strict MU at tempo (1s pull, 0s transition, 1s dip push, 0s at top, 2s dip negative, 0s transition, 2s pullup negative)
3 box jump 34"
}

2019-01-01 New Years WOD

Groups of 4. Alisa joined us, and we partnered with another regular and another newbie, so 2 people scaled.

WARM
std warmup


MAIN

A. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. AirDyne for cals - Aiming for total of 300(men) or 225 (women) - we hit 285 as a MMFF team.
ii. 25 KBS 35# - 20 KB SDHP 35# - 15 Goblet squat 35# - this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
3 full rounds each

B. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. Row for meters - Aiming for total of 4500 total (probably hit it, but rower reset at one point)
ii. 20 Wallball 20# - 15 ball slams 20# - 10 medball situps-  this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
2 full rounds each, then run was done, then remaining 1.5 rounds with 2 people resting