Saturday, November 30, 2019

2019-11-30 WOD

Saturday wod. Tom came along.

WARM
1500m row
std warmup

MAIN

A. 3 rounds for time
{
50 DU
20 cal Airdyne (Rx was 25)
}
(forgot what time was)

5 min rest

B. 3 rounds for time
{
500m row (tom did 250)
25 KBS 53#
}
(forgot what time was)

5 min rest

C. 50 Burpee box jump over
(tom and I split it and did 25 each)

Friday, November 29, 2019

2019-11-29 WOD

Another big holiday workout. Partnered with a drop-in

WARM
2 min Airdyne
std warmup
Several of movements below

MAIN

A. 5 rounds for time. Each partner does full rounds/reps. Rotate as needed, one rests while one works. 25 min cap
{
30 wallball 20#
20 T2B
6 Ring MU (I did 5,4,3,2,1 across 5 rounds - 15 total)
}
Got 4 full rounds + 20 wallball + 1 MU

6 min rest

B. For time, complete (divide any way)
{
100 DB Bench 35# (Rx was 50#
100 DB 2-arm Curls 2x20#
100 cal Airdyne
}
18:30


Thursday, November 28, 2019

2019-11-28 Thanksgiving WOD

Partner holiday wod. brought Tom along.

WARM
3x150m row
std warmup

MAIN

A. 16 min EMOM
{
even: 10 cal row (Rx was 12)
odd: 4 dball clean 100#  + 3 burpees (Rx was 5+3)
}

2 min rest

B. 16 min EMOM
{
even: 10 cal AirDyne
odd: 8 DB box step-over 20" 2x35# (Rx was 10 reps, 2x45#)
}

2 min rest

C. 16 min AMRAP - one partner finishes a round, then other partner does a round
{
5 deadlift 115#
5 Hang Power Clean 115#
5 Push Jerk 115#}
}
add one rep to each movement per round
(I went down to 95# after the first round - back was feeling tweaky after heavy deadlifts yesterday)
5s, 6s, 7s, 8s, 9s, and got 25 reps of 10's

Wednesday, November 27, 2019

2019-11-27 WOD

WARM
2 min airdyne
std warmup

MAIN

A. Work to a 1RM deadlift
warm: 10x45, 10x95, 8x135, 6x185, 4x225, 2x275,
main: 1x315, 1x345, 1x364(fail)

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean
1 Squat Clean
}
3x95, 3x115, 3x135, 3x155

C. 3x3
{
weighted strict pullup 26#
weighted dip 26#
}

Tuesday, November 26, 2019

2019-11-26 WOD

WARM
std warmup
2x
{
5 kb oh press per side 26#
2 wall walk
}
2x30s airdyne sprint

MAIN

A. Work to a heavy OH Press
warm: 10x45, 6x75, 4x95
main: 1x115 fail, 1x105 fail

B. 8 min EMOM
{
1 Power Snatch
2 OH Squat
}
2x45, 2x65, 2x75, 2x95

C. 6 sets
{
20s airdyne for cals
70s rest
}
13,11,14,14,12,16

I added:

D. 3 sets not for time
{
1 strict MU
1 bar false grip hang ~2-3s (all I could manage!)
}

Monday, November 25, 2019

2019-11-25 WOD

WARM
std warmup (missed most of it)

MAIN

A. Work to a heavy 1RM Back Squat
(missed a few sessions of the strength cycle, so wasn't sure how far I'd get. No PR, but did OK)
warm: 10x45, 8x95, 6x135, 4x185, 3x205, 2x225
main: 1x 245, 1x255

B,C,D on running clock w set breaks

B. 3 min AMRAP
{
3 Power Clean 135#
3 Box Jump 24"
}
5 rounds + 1 rep

3 min rest

C. 4 min AMRAP
{
4 Front Squat 135# (did 4 first 2 rounds, then 3 for next 2 rounds)
4 Burpee Bar Jump
}
4 rounds

3 min rest

D. 5 min AMRAP
{
5 strict pullup
5 T2B
}
5 rounds + 2 pullup

Saturday, November 23, 2019

2019-11-23 WIshing on a WOD

Annual fundraiser workout.

WARM
2 min AirDyne
2x
(3 pullups
5 pushups
5 lunges/side
}

MAIN

A. 30 min AMRAP
{
5 pullup
10 pushup
15 situp
20 alt lunges
}
16 rounds + 15 reps (85 pullups, 170 pushups, 240 situps, 320 lunges)

Friday, November 22, 2019

2019-11-22 WOD

WARM
std warmup
1500m row
Warm for Jackie: 2x
{
30s row
5 thrusters 45#
3 pullups
}
1 strict MU (for fun)

MAIN

A. "Jackie"
{
1000m row
50 thruster 45#
30 pullup
}
8:43 (5s worse than my PR! Would have gone a little harder if I'd known I'd be that close)

B. 3 rounds, not for time
{
5 DB Bench 2x45#
3 weighted strict pullups 26#
}

Thursday, November 21, 2019

2019-11-21 WOD

Active recovery day. I had to leave early for a flight. Did a quick workout in ~30 min window

WARM
std warmup (cut short)
500m row
5 pullup
1 MU
2 HSPU
CJ: 5x45, 5x95, 3x115, 2x135

MAIN

A. AMRAP 15
{
3 CJ 135#
2 Strict HSPU
1 Strict MU
}
8 rounds, last 2 MU were kipping, not strict

Wednesday, November 20, 2019

2019-11-20 WOD & yoga

WARM
300m row
std warmup
deadlift warmup

MAIN

A. Deadlift work to 5-3-1 75/85/95%
Have been off cycle a bit, so just did what felt heavy enough
warm: 10x45, 10x95, 7x135, 5x185
main: 5x225, 3x275, 1x305

B. 24 min emom, cycling minutes as below
{
1: 12 wallball 20# (12 for 4 rounds, 10 for 4 rounds. Rx was 20)
2: 11 cal Assault bike (11 for 4 rounds, 10 for 4 rounds. Rx was 20)
3: 10 T2B (Rx was 12)
}

later

C. 1hr yoga class

Monday, November 18, 2019

2019-11-18 Travel Workout

Started doing a 10-to-1 but ran out of time so did 10-5 which is 45 reps of each

A. 10,9,8,7,6,5 of
{
Strict HSPU
Pullup (half strict, half kipping)
DB Snatch 40#
Hanging Leg Raise (above parallel)
Pistols
Pushups
DB Curls (2x30#)
Tricep cable extensions
}
45*8 movements = 360 reps

Saturday, November 16, 2019

2019-11-15 Travel Workout

Super quick workout in hotel room as I didn't have time for anything else.

A. 10-9-8...1
{
pushup
situp
air squat
}
not for time, but fast enough to break a sweat

Thursday, November 14, 2019

2019-11-14 WOD

WARM
std warmup
250m row

MAIN

A. 500m row

B. Work to a heavy Squat Clean & Push Jerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165 (failed the jerk)

C. (Superset w above) MU Work
1,2,3,2,1 Strict MU

Wednesday, November 13, 2019

2019-11-13 WOD

WARM
std warmup

MAIN

A. 3x3 OH Press, 85% (though I went a bit lighter than last week)
warm: 5x45, 5x75
main: 3x95, 3x100, 3x105 (push pressed 2 of these reps)

B. 20 min sprint sets, 5 sets, 1 every 4 min.
{
5 Hang Power Clean 95# (Rx was 115#)
5 Box Jumps 24"
12 Cal Airdyne (Rx was 20#)
}
~50s-60s per round

I added

C. 3 rounds, not for time
{
1 HSHold 20s
4 tuck front lever raise
}

Tuesday, November 12, 2019

2019-11-12 WOD

WARM
std warmup

MAIN

A. 3x3 back squat at 85% (went lighter though, because my back a bit tweaked from DL's yesterday)
warm: 5x45, 5x95, 5x135
main: 3x185, 3x205, 3x205

B. 1x10 (rx was 1x10) AHAP
I did 1x10 @ 155#

C. For time:
{
500m row
50 DU
50m walking lunge
25 Goblet Squat 36# (Rx was 53#)
15 HSPU (Rx was 25)
10 MU (Rx was BarMU, I felt like doing Rings)
15 HSPU (Rx was 25)
25 Goblet Squat 36# (Rx was 53#)
50m walking lunge
50 DU
}
20:37

Monday, November 11, 2019

2019-11-11 WOD

WARM
std warmup
deadlift warmup

MAIN

A. "The Devil of Ramadi" (for time, partner workout, divide work as needed but both partners always working - we ddi 50-50 split).
{
4 rounds for time of
{
8 Man-makers 2x35# (Rx was 50#) - Partner holds plank
10 Deadlift 185# (Rx was 315#) - Partner holds wallsit
12 Single Arm DB Thruster - Partner does scissor kicks
}

cashout: 500 DU, divide as needed, other partner rows
did 65, 50 50, 50, 35 each, and total 2k row
}
Time: 25:07

I added:

B. MU Practice
1,2 strict MU


Saturday, November 9, 2019

2019-11-09 WOD

WARM
250m row x 3
std warmup
deadlift warmup

MAIN

A. Chipper, for time, 30 min cap. I scaled a couple things and skipped one movement altogether.
{
1000m row
90 KBS 36# (Rx was 53#
80 DU
70 alt lunges
60 T2B
50 wallball 20# <--- skipped this one altogether
40 pullups
30 dips
20 box jumps 30"
10 deadlift 205 (Rx was 315#)
800m run
}
~32min

Friday, November 8, 2019

2019-11-08 CF Open 20.5

WARM
std warmup
500m row
several of movements below

MAIN

A. CF Open 20.5. For time, 20 min cap
{
40 Ring MU (yes!)
80 cal row
120 wallball 20#
}
Partion any way you like.
Result: 219 (80 cal row, 120 wallball, 19 MU, at 20 min cap. tie-break time of 19:54)

Really pleased with how this one worked out. Think it'll be a top 10%-ish score for my age group, let me get 1 win on my friend Scott (who beat me on the other 4) and most importantly, I stuck to my plan and it more or less worked as planned.

Lots of people coming with different strategies (big sets, small sets, save the row for the end, etc) and the only universally agreed thing was that Row cals and wallballs are easier than MU's, so you should absolutely make sure you get all 200 of those reps.

I decided that I could do sets of 1,2 maybe 3 MU without sitting and staring at the rings, so I'd break it up into small sets - same with wallball, maybe 10 at max. Decided to take somewhat of a break at intervals and knock out some rowing. I decided on sets of 2 MU + 10 WB, and every 4th of those to do a row of ~15-20cal.

Plan then was to have a check how I was doing at about 10 min ,and start scaling back on MUs if I was falling behind pace, and at 15 min, to stop MU entirely if there was risk of not getting the Row and WB done.

It went something like:

4 x (2MU+10WB) (with 3 MU on the first round and added 1 on the end ) so I'm 10+40
20 cal row
4x (2MU at first, then 1, with 10 WB). So I'm 16+80
20 cal row
So now at halfway on row and wallball, time getting tighter, start dropping MU's
did 10wb+10cal row x 2x, with the 2 MU thrown in there, now at 60 cal row and 100 wb - 20 of each.
1 more MU, then 2x 10cal row+10wb - done at 19:54 - was hoping to get back to the rings but didn't make it.





Thursday, November 7, 2019

2019-11-07 WOD

active recovery day. worked on cleans

WARM
std warmup
1000m row, 500m row, 300m row

MAIN

A. Work to a heavy power clean push jerk CJ
warm: 5x45, 5x75
main: 4x95, 3x115, 3x135, 2x155, 1x165

B. Superset w above. HS Holds
5x10s

C. BarMU practice
3 pullup
3 C2B Pullup
2 BarMU

Wednesday, November 6, 2019

2019-11-06 WOD

WARM
600m row
std warmup
deadlift warmup

MAIN

A. 3x3 deadlift at 80%
warm: 10x45, 5x95, 5x135, 5x185
main:  3x235, 2x255, 2x275

B. 15 min AMRAP
{
10 cal assault bike (Rx was 21 on airdyne, 17 on AB)
15 HR Pushups
6 Power Clean & Push Jerk 135# (Rx was 9 reps)
}
4 rounds + 12 pushups + 3 CJ

C. 5-10-15-20-25-30 DU's
done  (didn't time)

Tuesday, November 5, 2019

2019-11-05 WOD

WARM
std warmup

MAIN

A. Back Squat 3x3 @ 80%
warm: 10x45, 5x95, 5x135
main: 3x185, 3x205, 3x225 (70%, 75%, 80%)

B. 12 min EMOM
{
even: 5 box jump 34"(!)
odd: 5 OH Squat 65#
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1x3 tuck front lever raise
}

Monday, November 4, 2019

2019-11-04 WOD

Was hoping to re-do 20.4 this morning. Saw that cleans were posted in the WOD, so told myself I'd do CJ's, and if I could get 185 over my head, I'd redo 20.4 instead of part C/D. Alas, twas not to be.

WARM
std warmup
clean drills
2x
{
5 KBS 36#
5 pullups
}

MAIN

A. 3x3 OH Press @75#
5x45, 5x75
3x 95, 3x100, 3x100

B. Work to a heavy CJ (was supposed to be squat clean)
5x45, 5x95, 3x115, 3x135, 2x155, 1x165, 1x175, 2x185 (clean only, failed jerk both times)

C. 6 min AMRAP
{
3 Squat Cleans 135#
6 burpee bar jumps
}
5 rounds

4 min rest

D. 6 min AMRAP
{
12 KBS 53#
12 pullups
}
4 rounds

I added

E. MU practice
2 kipping MU
3 strict MU (all singles)

Sunday, November 3, 2019

Saturday, November 2, 2019

2019-11-02 WOD

Saturday, Tom came along
WARM
600m row
std warmup

MAIN

A. 5 rounds for time, 20 min cap, scale to fit within cap
{
200m run
15 pullup
10 HSPU (Rx was 12)
8 FrontSquat 95# (Rx was 9 at 115)
}
19:15

5 min rest

B. 5 rounds for time, 20 min cap, scale to fit within cap
{
10 cal Assault Bike (Rx was 20 cal airdyne)
12 wallball 20# (Rx was 15 @ 25#)
8 alternating DB Snatch 50# (Rx was 12 @ 50#)
4 dball over 100# (Rx was 9 @ 100#)
}
19:30

Friday, November 1, 2019

2019-11-01 CF Open 20.4

WARM
std warmup
500m row
Clean drills
CJ 5x45, 5x95, 5x135, 3x155
5 box jump
5 pistols/side

MAIN

A. CF Open 20.4. 20 min AMRAP (or for time - but really who's getting that)
{
30 Box Jump/stepup 24"
15 CJ (Power Clean OK) 95#
30 Box Jump/stepup 24"
15 CJ 135#
30 Box Jump/stepup 24"
10 CJ 185#

30 alternating pistols
10 CJ  225#
30 alternating pistols
5 CJ  285#
30 alternating pistols
5 CJ  315#
}
120 reps, at 9:46.
Then got 2 CLeans at 185, but couldn't complete the Jerk.

Kinda where I knew I'd end up, though I'd hoped to get through the 185's as I could have done some pistols at that point. Oh well!