Thursday, February 28, 2019

2019-02-28 WOD

Active recovery day. Little rowing, worked on clean technique, hs balance skills.

WARM
std warmup

MAIN

A. Row 1k
~4min

B. Work to a heavy CJ (Clean, Push Jerk)
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 1x175, 1x185 (clean only)

C. (superset w above) HSHolds
8x~10s

D. Weighted Strict MUs
1x0#, 1x15#, 1x20#

E. (Superset w above) TuckFrontLever
3x5s~

Wednesday, February 27, 2019

2019-02-27 WOD

WARM
std warmup
400m run (tread)
push press drills
deadlift warmup

MAIN

A. 3x5 Push Press 42x1 tempo
5@95, 2x5@105

B. 14 min AMRAP
{
3 deadlift at 225# (Rx was 75%. 225 is 60% but my max wouldn't be anywhere near 375 today)
6 bar-facing-burpees
9 C2B pullups
12 cal AirDyne (or 9 cal on Assault bike)
}
5 rounds + 18 reps = 168 reps

I added:

C. 3 rounds, not for time
{
2 HSHold ~10s each
12 GHD Situp
}

Tuesday, February 26, 2019

2019-02-26 WOD

WARM
std warmup
3 min Airdyne
clean drills

MAIN

A. 10 min emom
{
15 DU
1 Clean
}
2x95, 2x115, 2x135, 2x155, 1x165, 1x175

B. 3 rounds for time
{
12 HSPU (Rx was 15)
8 DB Box Stepover (2x50#, Rx was 10 setps)
4 BarMU (Rx was 5)
}
11:25

I added

C. MU Work
Strict MU 1, 2

Monday, February 25, 2019

2019-02-25 WOD

WARM
std warmup (though missed most of it - slow drive in cause of snow)

MAIN

A. 3x5 back squat 42x1 tempo, target 40% (for me that'd be ~125)
5x95, 5x115, 5x135

B. For time
{
21-15-9
{
OH Squat 75# (Rx was 95#)
pullups
} (was done at ~9min)
500m row (was done at ~11min)
3 min rest (14 min)
12-9-6
{
OH Squat 75# (Rx was 95#)
pullups
}
500m row
}
time: 18:56

Sunday, February 24, 2019

2019-02-24 Sunday Run & Yoga

A. Run 8.4km; 41:37; 4:57 pace
not quite 10k but was snowing and wet and... good enough!

//later

B. 1hr yoga class

Saturday, February 23, 2019

2019-02-23 WOD

WARM
1500m row
std warmup
2x15 KB Thruster 36#

MAIN

A. 10 rounds for time
{
10 thruster 75# (did all sets unbroken)
10 pullups
200m run
}
time: 24:25

B. 3 sets, not for time
{
5 weighted ring dips 36#
4 weighted chinups 36#
}

Friday, February 22, 2019

2019-02-22 CF Open 19.1

WARM
400m treadmill
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
20s rowing sprint
5 wallball 14#
}

B. CF Open 19.1. 15 min AMRAP
{
19 walball 20#
19 cal row
}
6 rounds + 8 reps = 236

Thursday, February 21, 2019

2019-02-21 WOD

Active recovery day. Didn't want to go too hard as the Open starts tomorrow.

WARM
std warmup

MAIN

A. 1K row
4:10

B. Work to a heavy Power Clean + Push Jerk
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 1x165, 1x175 (clean - failed Jerk)

C. (superset w above)
6x HSHold ~10s each


Wednesday, February 20, 2019

2019-02-20 WOD

WARM
std warmup
4x10s Airdyne sprints
several of movements below

MAIN

A. 10 Min emom
{
even: 3 MU (Rx was 5)
odd: 16 cal Airdyne
}

B. 15 min amrap
{
200m run
1 legless ropeclimb 12' (Rx was 15' ropeclimb)
5 ring dip (Rx was dips)
10 T2B
15 One Arm DB thruster 35#
}
4 rounds + 200m run + 1 ropeclimb + 5 ring dip + 5 T2B (20 reps short of 5 rounds)

I added

C. 4 rounds
{
4 step up/down HSPlatewalk
}

Tuesday, February 19, 2019

2019-02-19 WOD

WARM
std warmup
400m run
several rounds of movements below

MAIN

A. 5x3 pushpress
warm: 2x5x45#
main: 3 reps each at 95, 105, 115, 125, 135

B. 3 amraps w 1 min interval:
5 min amrap
{
10 wallball 20#
10 burpees
20 DU
}
3 rounds, 2 reps

1 min rest

4 min amrap
{
8 wallball 20#
8 burpees
20 DU
}
3 rounds, 1 rep

1 min rest

3 min amrap
{
6 wallball 20#
6 burpees
20 DU
}
2 rounds, 12 reps
}

I added

C: 3 rounds, not for time
{
12 GHD situp
1 HSHold ~10s
}

Monday, February 18, 2019

2019-02-18 WOD

WARM
std warmup
3x15cal AirDyne

Clean drills

MAIN

A. activation - 3 rounds w empty barbell
{
3 high pull
3 muscle clean
3 front squat
3 cleans
}

B. Work to a heavy clean
5x95, 4x115, 3x135, 2x155, 1x165, 1x175

C. 5 rounds for time:
{
10 HSPU (Rx was 10m HS Walk)
5 Cleans (increasing weight per round)
}
115, 125, 135, 145, 155
time: 15:00

I added

D. 4 rounds, not for time
{
1 strict MU
5 hanging leg raise
1 HSHold ~10s
}

Sunday, February 17, 2019

Saturday, February 16, 2019

2019-02-16 WOD

WARM
std warmup

5 rounds:
{
15s airdyne
5 wallball 14#
}

MAIN

A. 12 min emom
{
odd: 15 wallball 20#
even: 15 cal airdyne
}

B. 25 min AMRAP w partner
{
400m run (together)
P1: 10MU or 10pullup+10 pushup (I did 4 MU, or 2MU when I was starting as P2)
P2 10m HSWalk or 20m bearcrawl (I did 4 HSPlateWalk)
(switch on rounds)
10m OH DB Lunge (each) 35#
}
5 rounds + 2 MU (so 14 MU total)

I added

C. 3x10 GHD situp

//later

D. ~5 hrs of night skiing at meadows

Friday, February 15, 2019

2019-02-15 WOD

WARM
std warmup

MAIN

A. 12 min emom
{
2 Snatch Balance w 2s hold at bottom
}
3x45, 6x65, 3x75

B. 3 rounds for time
{
200m run
21 Deadlift 145# (Rx was 185)
7 OHSquat 75#
}
9:19

C. 1,2,3...10 of
{
Benchpress 95#
chinup
}

D. MU practice
1 strict (was too worn out from the chin-ups so left it at that)

Thursday, February 14, 2019

2019-02-13 Travel Workout Yoga

At DICE summit in Las Vegas and they held a yoga session, so that's what I did

A. 1hr yoga class

Monday, February 11, 2019

2019-02-11 WOD

WARM
std warmup
3 rounds
{
3 T2B
4 pushups
}
400m run (tread)

MAIN

A. 2xTabata (8 minutes, alternating)
{
even: pushups (10 per round - 80 total)
odd: T2B (8 per round, only hit 7 on the last round - 63 total)
}

B. 3 rounds for time
{
75 DU
40 cal row
25 one-arm DB situp 16# (13/12 per side)
}
time: 17:45

I added:

C. 3 rounds, not for time
{
15 banded face pulls
5/side weighted cossack squat 16#
2 Strict MU
}

Sunday, February 10, 2019

2019-02-10 Yoga

Skipped the Sunday run (snow!), but made it to yoga class in the evening.

A. 1hr yoga class

Saturday, February 9, 2019

2019-02-09 Gym workout

Comp at BCF today, so went to Intel Gym

WARM
light stretching

MAIN

A. 1k row
4:02

B. Front Squat
5x45, 5x95, 5x135, 3x185, 1x205

C. 3x HSHold 10s

D. 3x5 strict pullups

E. 3x5 dips

F. 3x6 BB Curl
50, 60, 70

G. 3x6 Cable Fly 12.5

Friday, February 8, 2019

2019-02-08 WOD

WARM
std warmup
several of movements below

MAIN

A. 8 min EMOM
{
7 pushups
7 box jumps 24"
}

B. 3 rounds for time
{
200m run
21 KB Snatch 36# (6,5,5,5)
15 KB Goblet Squat 36#
9 burpees
}
9:07

I added:

C. 3x3 behind-the-neck pullup

D. 3x6 AbWheel rollout (from knees)

E. 3 press-to-headstand

Thursday, February 7, 2019

2019-02-07 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. 1k row
4:04

B. Work to a heavy CJ
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165, 1x175 (failed jerk)

C. HSHold ~5-10s (superset w above)
7 singles

D. MU practice - 4 strict

E. HeadStand practice - 3 singles ~5s

Wednesday, February 6, 2019

2019-02-06 WOD

WARM
std warmup
400m run (treadmill)
clean drills

MAIN

A. Feb monthly challenge: T2B & Clean ladder - 8 min AMRAP
{
2 T2B
2 Cleans 135#
4+4, 6+6, 8+8...
}
Got 2's, 4's, 6's, 8's, 10's done, 4 reps into the 12's (if memory serves)
64 reps

B. EMOM 12
{
3 Power Snatch 75#
15 DU
}

I added

C. 3 rounds, not for time
{
Tuck/straddle front lever
tuck back lever
}

Tuesday, February 5, 2019

2019-02-05 WOD

WARM
std warmup

MAIN

A. activation. 4 rounds, not for time
{
8 cal row
3 push press 45#
3 front squat 45#
3 thruster 45#
3 pullups (last 2 rounds, C2B)
}

3 thruster 75#
2 thruster 95#
1 thruster 100#


B. CF Open 12.5 (also 18.5)
{
3 thruster 100#
3 C2B pullups
6 thruster 100#
6 C2B pullups
+ 3reps of each per round
}
Got though 3,6,9,12's and then got 10 thrusters into the 15's. = 70 reps
12.5: 24 reps
12.5 re-do: 35 reps
2014 attempt: 60 reps
18.5: 81 reps
Today 70. Could probably hit 80 reps if I pushed harder. Not sure I could beat 81 by much though

I added

C. 5 rounds, not for time
{
1 strict MU
1 HSHold ~10s
10 GHD situp
}

Sunday, February 3, 2019

2019-02-03 Sunday Run & Yoga

short run as I hadn't been pounding the pavement for a while, so took it easy a bit.

A. Run 6.06 km; 31:37; 5:13 pace (most of it at a pace of sub-5, but had to hop some fences at one point after a wrong turn :-/

later

B. 1hr yoga class

Saturday, February 2, 2019

2019-02-02 WOD

WARM
std warmup
200m run
10 dball cleans 100#

MAIN

A. 10min EMOM
{
5 ring dip
4 dball clean 100# (Rx was 5)
}

B. 20 min AMRAP. partner work out
{
50 air squats (25 each - 15+10)
40 syncro situps (40 each)
30 devils press 2x35# (15 each)
400m run
}
2 full rounds + 50 air squats + 40 pushups + 12 devils press (6 each)

I added.

C. MU practice
2 strict MU
1 strict barmu

Friday, February 1, 2019

2019-02-01 WOD

WARM
std warmup
clean drills
500m row

MAIN

A. 24 min amrap
{
2 Cleans (start at 135 then build. I did 135, 135, 145, 155, 165
4 MU (did 2x2 for most sets, 4 UB for 1 set)
19 cal row
95 SU
}
4 rounds + 2 cleans + 2 MU