2019-10-30 WOD & Yoga

WARM
std warmup
5x5 goblet squat 26#
snatch & OH Squat drills
2 MU
2 HSPU

MAIN

A. 3x3 Back squat 80%
warm: 5x45, 5x95, 5x135
main: 3x185, 3x205, 3x205

B. (superset w above) 3x3 weighted pullups
warm: 2x5 pullups
main: 1x3, 2x3 weighted pullups, 26#, 36#

C. 1x20 Back Squat AHAP
1x20 @ 155#

D. 12 min emom
{
odd:
{
1 Power Snatch
2 OH Squat
}
(2 rounds at 45#, 4 rounds at 65#)

even:
{
3 strict HSPU
2 MU (Rx was 3, Did 3 first set, 2 next 5 sets)
}
}

Later:

E. 1hr yoga class

2019-10-29 WOD

WARM
std warmup

MAIN

A. 3x5 OH Press ~70%
warm: 5x45, 5x75
main: 5x95, 5x95, 3x95 (failed 4th rep)

B. With partner, for time - each partner does one row/t2b pair, then rests while partner does same. I just wrote my time down and approx rest) - lotta work after 75 T2B yesterday!
{
250m row
15 T2B
2 min rest

500m row
20 T2B
3min rest

750m row
25 T2B
4 min rest

1000m row
30 T2B
}
26 min

I added:

C. MU practice (just a bit)
2 kipping MU
1 strict MU

2019-10-28 WOD

WARM
std warmup
700m row

MAIN

A. 3x5 deadlift at 70%
warm: 5x45, 5x95, 5x135,
main: 5x185, 5x205, 5x225

B. 3 rounds, not for time
{
3 weighted pullups 26#
5 strict pullups
7 kipping pullups
}
(last 2 sets were 3-5-5)

C. 3 rounds, not for time
{
3 weighted ring dips 26#
5 strict ring dip
}

D. T2B Annie (did half # of T2B, so...)
{
50, 40, 30, 20, 10 DU
25, 20, 15, 10, 5 T2B
}

2019-10-27 Sunday Run

A. Run 5.7km, 28:21, 4:59 pace

2019-10-26 WOD & Hike

Saturday workout, Tom came along

WARM
750 m row
std warmup

MAIN

A. 3x5 back squat
warm: 5x45, 5x45
main: 5x95, 5x115, 5x135

B. 30 min EMOM:
{
1: 16 KBS 53# (Rx was 70)
2: 12 wallball 20# (Rx was 16 reps)
3: 12 cal AirDyne
}

Later,

C. ~3km walk, but the dog got bitten and I had to carry him out for ~1.5k!

2019-10-25 CF Open 20.3

WARM
std warmup
Row 750m
warmup deadlift & HSPU

MAIN

A. CF Open 20.3. Repeat of 18.4. AMRAP w 9min cap

21-15-9 of
{
deadlift 225
HSPU
}
then weight goes up (315) and HS Walk, and then it's another 21-15-9

I got 21 DL, 21 HSPU with one failed rep, then 15 DL = 57 reps
MUCH better than the 39 reps in 2018.

2019-10-22 WOD

WARM
std warmup
250m row
deadlift, clean drills

MAIN

A. Activation. 5 rounds, not for time
{
15 DU
5 T2B
}

B. Deadlift 3x5 ~65%
warm: 5x45, 5x95, 5x135
main: 5x185, 2x5x205 (50, 55% but my ORM was years ago so..)

C. (superset w above) weigthed dips
3x5 weighted ring dips 26#

D. 3 rounds for time, 16 min cap
{
400m run
10 Strict HSPU (Rx was 15, but kipping)
8 Power Cleans 135# (Rx was 10 reps)
4 Ring MU (Rx was 5)
}
13:57 (scaled to fit under cap, but seeing my time I could have probably done 2 more power cleans per round)

2019-10-21 WOD

WARM
20 cal airdyne
std warmup

MAIN

A. 3x5 back squat ~65%
warm: 5x45, 5x95, 5x135
main: 3x5@165 (~60% of my ORM of 275)

B. 1x20 back squat AHAP
1x20 @ 135

C. 20 min AMRAP w partner - each does a full round, then swaps, then repeats
{
20 cal airdyne
15 wallball 20# (unbroken)
10 burpees
}
we did 4 full rounds each, then did a half rounds (10,8,5) to finish it out

2019-10-20 Sunday Run & Yoga

A. Run 5.41km, 25:21, 4:41

later

B. 1hr yoga class

2019-10-19 WOD

Hero Wod + extra work. Tom came w me

WARM
50 cal airdyne
std warmup
clean drills

MAIN

A. "343" - w 30 min cap.
{
100 Deadlift 135#
100 Power Clean 95#
100 G2O (power clean + push jerk) 65#
43 burpees
}
I got through the 300 reps but at 30:30, so didn't get the burpees.

(Tom did 75*65#, 75x45#, 75x10, and 43 burpees)

B. Partner Airdyne. M/M team does 200 cals, trade off every 20.
We did 5 rounds, with me doing 20 cals, tom doing 15,10,10,10,10. and we finished in 9:40

2019-10-18 CF Open 20.2

WARM
std warmup
several of movements below

MAIN

A. 20 min AMRAP
{
4 DB Thruster 2x50#
6 T2B
24 DU
}
380 reps (11 rounds + 4 thrusters + 2 T2B)

Goal was around 11 rounds, so I'll take it. Probably came out of the gate a bit fast, so could have gotten maybe an additional round? Man, those thrusters were heavy!

2019-10-17 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
2 min-ish

B. Work to a moderate CJ (Power Clean, Push Jerk (still nursing recovering back)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed jerk)

C. (Superset w above) HSHold practice
6x ~5s

D. 5,4,3,2,1 Tuck Front Lever Raise

E. (Superset w above)
2 MU
2 Strict MU

2019-10-16 Yoga

Slept in and missed Crossfit in the morning, went to Yoga in the evening

A. 1hr yoga class

2019-10-15 WOD

WARM
30 cal AirDyne
std warmup

MAIN

A. 3x5 back squat (didn't go heavy because of back injury)
5x45, 4x95
5x135, 4x165, 3x185

B. (Superset w above) 3x5 strict weighted pullup 15#

C. 5 min Amrap
Burpee box jumps 24"
score: 44

5 min rest

D. 5 min Amrap
{
5 KBS 36# (Rx was 53#)
5 Goblet squat 36# (Rx was 53#)
}
15 rounds

2019-10-14 WOD

WARM
700m row
std warmup
clean drills

MAIN

// *scaled all of below due to tweaked back muscle from Friday's Open workout

A. 3x5 OH Press*
5x45
3x5@75#

B. 8 min AMRAP
{
1 Power Clean
2 Front Squat
1 Push Jerk
}
4x75, 4x95

C. For time, 15 min cap
{
500m row
20 strict pullup
15 strict HSPU (Rx was not strict)
10 Dball clean * 50# (Rx was 100#)
15 strict HSPU (Rx was not strict)

20 strict pullup

500m row

} 

time: 13:45

2019-10-12 WOD

Went in despite slight pulled muscle in my back. Decided to scale everything, and see how it went. Tom came along too.

WARM
3 min airdyne
std warmup
200m run

MAIN

A. 3x5 back squat 50% (went super light)
5x45, 5x75, 3x5@95 (tom did 75)

B. 20 rounds for time
{
1 strict HSPU
2 Power Cleans 95# (Rx was clean at 135# Tom did 65#)
3 strict pullups
}
time: forgot to check! I think 14 min?

2019-10-11 CF Open 20.1

Was in Santa Clara so went by CF Volition, did open workout there.

WARM
std warmup

MAIN

A. CF Open 20.1. 10 rounds for time, 15 min cap
{
8 G2O (Clean & Push Jerk for me) 95#
10 bar facing burpees
}
141 reps (7 rounds + 5 G2O)
tweaked my back somewhere in round 5 but kept going >:-(

2019-10-09 WOD

WARM
std warmup


MAIN

A. Activation - 3 rounds, not for time
{
1 rope climb 12'
30 DU
5 box jump 24"
}

B. Activation - 2 rounds not for time
{
150m row
3x3 Power Cleans 45#
10 wallball
}

For time:

C1:
{
1000m row
30 Power Clean 135#
30 burpees
}
time: 10:23

5 min rest

C2: Karen - 150 wallball 20# for time
time: 12:00

2019-10-08 WOD

WARM
750m row
std warmup
snatch drills

MAIN

A. Activation - 2 rounds, 80%, 90% speed
{
3 Hang Power Snatch
3 above-the-knee Power Snatch
3 Power Snatch
5 box jumps 24"
5 cal Airdyne
}

B. 5 rounds, each for time, on each 4 min mark for 20 min
{
3 Power Snatch 95# (Rx was 115#)
4 box jumps 24"
15 cal Airdyne

}

53s, 53s, 53s, 54s, 55s

I added:

C. 3 rounds, not for time

{

5 Tuck Front Lever Raise

1 Strict MU

}

2019-10-07 WOD

WARM
1k row
std warmup
thruster warmup

MAIN

A. 3x5 back squat 55%
warm: 5x45#, 5x95#
main: 3x5x135#

B. For time: 1,2,3,...10 of
{
Squat Clean Thruster 115# (I did Rx weight, but cut reps in half: 1,1,2,2,3,3...5,5
weighted strict pullup 15# (Did these Rx)
}
time: 22min

2019-10-06 Sunday Run

A. Run 10.0km; 50:30; 5:05 pace

2019-10-05 WOD

Saturday Partner WoD, Tom came along

WARM
std warmup, several of movements below

MAIN

A. 20 min EMOM
{
even: 12 cal row (Rx was 15. Tom did 8)
odd: 8 T2B, 4 Strict HSPU (Rx was 10+5, not strict. Tom did K2E+wallwalk)
}

4 min rest

B. 20 min EMOM
{
Even: 15 cal AirDyne (Tom did 10)
Odd: 10 KBS 53# + 8 KB Goblet Squat 53# (Rx was 10+10. Tom did 26#)
}

2019-10-04 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. EMOM 8
{
Power Clean
Hang Clean
Push Jerk
Split Jerk
}
75, 75, 95, 95, 115, 115, 135, 135

B. 5 rounds for time
{
15 bench press 95# (Rx was 20 at 115)
12 chinups (Rx was 20)
20 jumping lunges
200m run
}
~22 min, IIRC?

2019-10-03 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min-ish

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

C. (Superset w above) 6x5 Front Lever Raise

D. 4 rounds,  not for time
{
1 Strict MU
1 HSHold
}

2019-10-02 WOD

WARM
std warmup
500m row

MAIN

A. Activation - 3 rounds, not for time
{
10 Hollow Rocks
10 supermans
10 Push Press 45#
5 box jump 20"
}

B. 5 rounds for time
{
21 push press 75#
15 K2E
9 Box Jump 24"
}
time: (forgot to write it - 13:30-ish

Accessory work

C. Squat Clean & Strict press - 21's (did slightly reduced for time reasons)
5 @ 75, 4@55, 3@95
1x 105, 115 (push press after this point), 125, 135, 145 (clean only)

2019-10-01 WOD

WARM
750m row
std warmup
3 rounds
{
10 deadlift 45#
10 wallball 12#
10 strict press 45#
}

MAIN

A. CF Open 16.4,17.4. 13min AMRAP
{
55 deadlift 225#
55 wallball 20#
55 cal row
55 HSPU
}
140 reps (deadlifts, wallballs, 30 cal row). I haven't deadlifted anything over 200 for a while so didn't expect to do well. Definitely didn't push as hard as during the open so *maybe* I could tie my score of 2017, but not likely. Definitely could beat today or 2016's score.
2016: 146 reps
2017: 168 reps

B. Since I never got to them, did 3 HSPU just to see how it felt when fatigued, and on the mat setup I had.