2020-03-31 Covid workout #14

WARM
light stretching
snatch drills

MAIN

A. Work to a heavy snatch
5x45, 5x65, 3x95, 2x115 (power snatch)

B. 3x8 T2B (rings)

2020-03-30 Covid workout #13

WARM
light stretching
clean drills
good mornings w 45# bar

MAIN

A. 21's clean & jerk (full squat clean, push jerk)
5x95
5x115
5x135
3x155
2x185 (failed both)
2x155 (back off)

B. 3 rounds, not for time
{
3 tuck front lever (on rings)
20 DU
}

C. 100 alternating DB curl 2x25# (50/side)

2020-03-29 Covid workout #12

WARM
light stretching, clean drills
2x3 ring pullup
2 kipping ring MU

MAIN

A. Work to a heavy Power Clean + Push Jerk
5x95, 3x115, 3x135, 2x155, 1x185(fail)

B. "Half n Half" (made this one up. Half of 30MU-for-time, and half of Grace (30 CJ 135# for time)
15 each of
{
15 strict MU
15 CJ 135#
}
Did 5+5, 4+4, 3+3, 2+2, 1+1
time: 8:28

2020-03-28 Covid workout #11

Short one again, this time because I spent a couple hours getting rings mounted on the garage ceiling, so didn't have a lot of time before I had to prep dinner. Rings though! Rings!

WARM
light stretching

MAIN

A. Work to a heavy Squat Clean & Jerk
5x45, 5x95, 4x115, 3x135, 2x155, 1x185 fail

B. (Superset w above, between rounds) MU's
1 strict MU (x6 rounds)

2020-03-27 Covid workout #10

Short one at the park w one of the kids

A. 3 rounds - not for time
{
800m run
10 pullups
}

2020-03-26 Covid workout #9

WARM
light stretching

MAIN

A. Run 4.55km; 22:06; pace 4:51

B. Strict pullups:
2x5, 2x4, 1x3

C. Hanging leg raise
2x5

2020-03-25 Covid workout #8

WARM
Light stretching, air squats, OH press w empty bar, etc

MAIN

A. 5 rounds, not for time
{
20 Alt DB Curl 2x25# (cause that's the only db's I have)
5 OH Press 95#
}

B. Deadlift
}
5x95, 5x135, 5x155, 5x185, 5x205 (cause that's all the plates I have)
}

C. Work to a heavy clean & Jerk
3x95, 3x115, 3x135, 2x155, 2x185 (failed clean on both)

2020-03-24 Covid workout #7

Was going to do Kalsu, but after a couple thrusters I realized that (after giving blood last night), that was a little over-ambitious. Maybe next week.

WARM
light stretching
10 thruster 45#
5 thruster 95#

MAIN

A. 10 rounds for time
{
5 thruster 95#
1 HSHold 10s (1st rounds were 5 HSPU, 2 HSPU, then just HSHold for 8 rounds)
5 pushups
}
15:30

B. 3x5 Ring pullup

2020-03-23 Covid workout #6

Well, short workout again today, but at least did *2* things, so it was a bit better.

WARM
bunch of air squats, good mornings, same with 45# bar

MAIN

A. "BringSallyDown" - ~3 1/2 minutes of squatting and squat-hold with 95# bar (Rx is 135#)
Had to skip about 4 of the squats & holds (normally about 30 total)

B. Work to a heavy CJ
3x95, 3x115, 2x135, 2x155, 1x185(fail)

2020-03-22 Covid Workout #5

Good news is that I at least did a CF benchmark workout. Bad news is I'm not doing enough. Should be doing at least 2 benchmarks, and/or a mix of strength work or skill development. Going to step it up a bit tomorrow.

WARM
did a few minutes of chasing the lacross ball around w my kid
warm up CJ
5x45, 5x95, 4x115, 2x135

MAIN

A. "Grace". 30 reps for time of:
{
 CJ 135#
}
5:45 (which is slower than my PR but I don't have clips so had to stop and slide plates back on every few reps)

2020-03-21 Covid workout #4

A. 3km run

2020-03-20 Covid workout #3

Another barbell shortish workout just to make sure I did *something*

A. work to a heavy squat clean
5x45, 5x95, 4x115, 3x135, 2x155, 1x185 (power clean)

B. Superset w above.
5x10 pushups

C. 3 rounds, not for time
{
8 front squat 95#
4 pistols
}

2020-03-19 Covid workout #2

Borrowed a barbell and some plates from BCF, so just got a lightweight workout in the afternoon

A. Work to a heavy CJ
5x45, 5x65, 4x95, 3x115, 3x135, 3x155, 1x185

2020-03-18 Covid workout #1

//well, they shut the gym down, so starting a series of at-home or park workouts. Lets see how long this goes for...

WARM
light stretching, air squats, etc

MAIN

A. 3km run
14:17
4:45

B. 3 rounds
{
5 C2B pullups / 1 BarMU + 3 C2B pullups / 2 BarMU + 2 C2B pullups
5 dips
20 situps
10 pushups
}

C. 400m run

2020-03-17 WOD

//attendance at gym capped at 15 due to corona virus. Keeping distance between people, wiping down equipment thoroughly, etc

WARM
std warmup
50 cal Airdyne
clean and push jerk drills

MAIN

A. 3 min AMRAP
S2O (Push Jerk) 135# (Rx was 165)

reps: 21 (broke 4 times, so 4 cleans)

2 min rest

B. 2 min AMRAP
S2O (Push Jerk) 115# (Rx was 135)

reps: 22 (broke 4 times, so 4 cleans)

1 min rest

C. 1 min AMRAP
S2O (Push Jerk) 95# (Rx was 115)

reps: 19 (broke 3 times, so 3 cleans)

I added

D. Skill work. 3 rounds, not for time
{
1 strict MU
1 HSHold ~10s
}

2020-03-16 WOD

WARM
std warmup
clean drills

MAIN

A. 4 rounds for time
{
500m row
15 HSPU (I scaled to 9,8,7,7)
}
time: 11:50

rest 6 min (was supposed to be 5 but I wasn't watching the clock carefully enough!)

B. 3 rounds (reps below) for time
{
21/15/9 Airdyne for cals
9/6/3 Squat cleans 115# (Rx was 165)
}
time: 5:55

rest 3 min

C. 800m run
2:50

2020-03-14 WOD

WARM
std warmup

MAIN

A. Teams of 4 (reps below for team of 4 - different rep scheme for team of 3). 5 rounds for time, with added cash-out.
{
5 rounds for time
{
30 strict pullups (8,8,7,6,6)
40 DB Overhead press 2x35 (10,10, 6,6,6)
50 Back Squat -increasing weight each round (11x95, 9x115, 7x125, 6x145, 5x165)
}

cash out: 200 cal Airdyne rotate as needed (did 10-12 cals x 4)
}
time: 31:15

2020-03-13 WOD

WARM
std warmup
clean/thruster drills

MAIN

A. Work to a heavy squat clean thruster
3x45, 3x75, 3x95, 3x115, 3x135, 1x155, 1x165(failed)

B. Death by Squat Clean Thruster - @ 60% of ORM above (155 * .6 =  ~95)
{
1, 2, 3, 4, 5, 6,7, did 1 rep on min 8 and called it
}
29 reps total

C. 3 rounds, not for time
{
8 DB Bench 45#x2
5 strict chinup
}

2020-03-12 WOD

Active recovery

WARM
std warmup (missed most of it)
3x150m row

MAIN

A. HSHolds
4x10s

B. Work to a heavy squat clean

Squat Clean & Push Jerk:
3x45, 3x75, 3x95, 3x115, 3x135, 1x155

Power Clean & Push Jerk
2x155, 1x165, 1x175(fail)

C. MU practice
2 MU
1 Strict MU

2020-03-11 WOD

WARM
std warmup (missed most of it)

MAIN

A. Activation - 3 rounds, not for time
{
1 rope climb 12'
40 DU
3 tall box jump (20" straight-leg landing, etc)
}

B. "Cindy" - 20 min AMRAP
{
5 pullup
10 pushup
15 Air Squat
}
total: 18 rounds + 5 pullup, 10 pushup
PR! Previous was 16+16. Was surprised at first that I PR'd it, but looked back at my notes and while we've done variations of Cindy as part of other workouts, we've not done the benchmark itself since 2014! So not surprising then that I PR'd it. While I'm off my peak performance of ~2015-2016, I'm definitely stronger/faster than 2014.

2020-03-10 WOD

WARM
std warmup
2x250m row
several of movements below

MAIN

A. 5 rounds for time. (Was 10 reps each, but I scaled as outlined below)
{
10 Power Cleans 135#
10 T2B
10 DB lunge 2x25# (was 1xKB 53#)
10 HSPU
10 DB Box Stepover 2x25# (was 2x35#)
}
1: 10, 10, 10, 10, 10
2:  8, 10, 10, 8, 10
3:  8,  8,  8, 8, 8
4:  6,  8,  8, 6, 6
5:  6,  8,  8, 6, 6

Time: 17:45

B. MU work
{
1 MU
2 strict MU (singles)
}

2020-03-08 Sunday Run

A. Run 5.77km, 28:13,  4:54 pace

2020-03-07 WOD

WARM
std warmup
2 min AirDyne
20 medball cleans
10 medball slams

MAIN

A. For time, w partner, 5 round each, trading off as needed
{
P1: airdyne 12 cal (Rx was 20, we used assault bike, so 16)
P2: 6 burpees + 5 Dball clean 50# (Rx was 6 reps)
}
time: 1030

rest 3 min

B. For time, w partner, 5 round each, trading off as needed
{

A: 200m run on tread

B: 8 strict pullup + 6 KBS 53# (Rx was 8 @ 70#)

}
time: 11:10

rest 3 min

C. For time, w partner, 5 round each, trading off as needed
{
A: 10 DB Stepups 2x25# (Rx was 15 at 2x35#)
B: 10 Push Jerks 95#(Rx was 15)

}

time: 9:30

2020-03-06 WOD

WARM
std warmup (missed most of it)

MAIN

A. Deadlift - was supposed to be clusters at 90% but I'm off the cycle/scaling, so just worked up to moderate weight
5x45, 5x95, 5x135, 3x185, 2x215

B/C/D all on same clock, 3 min rest b/t exactly

B. 1k row
3:45

3 min rest

C. 30 reps for time (Rx was 95#). 6 burpee bar jump every time you break
{
left front rack lunge 75#
right front rack lunge 75#
Front squat 75#
}
10, 7, 7, 6 (3 sets of burpees)
8:15

3 min rest

D. 5 rounds for time (was supposed to be 10/10, but scaled the HSPU)
{
10/8/6/5/4 HSPU
10 T2B
}
time: 7:00

2020-03-05 WOD

Active recovery day

WARM
std warmup

MAIN

A. Row 500M

B. Work to a heavy CJ (Power Clean, Push Jerk)
5x45, 5x75, 4x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x180 fail

C. Superset w above
HSHold ~5s x 6

D. MU Work
1 kipping MU
1 strict MU
2 strict MU ub
1 strict MU

2020-03-04 WOD

WARM
std warmup
1 mile run divided in 30s sprints among 3 person team (so about 4x200m each)

MAIN

A. "Climbing Karen"
Karen - 150 WB 20# for time
with a 12' rope climb every time you break (Rx 15')

I did it in about 13 min, w about 7 rope climbs (first 2 legless)

B. 3x3
{
weighted pullups
weighted dips
}
26, 35, 53 (increased each set)

I added

C. HSHolds
3x10s

2020-03-03 WOD

WARM
std warmup (missed most of it)
2x10 KBS 26#
10 goblet squat 26#

MAIN

A. 1-1-1 Back squat @ 90% (i just built to a heavy as I've been recovering from injury and scaling)
10x45, 8x95, 6x135, 3x185, 1x205

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean (dropped this last 3 rounds)
1 Push Jerk
1 Split Jerk (dropped this last 2 round)
}
2x75, 2x85, 2x95, 2x105, 2x115, 1x135, 1x155

I added

C. 2 Rounds (was going to do 3 but 2nd MU was near-fail)
{
1 strict MU
1 HSHold 10s
}

2020-03-02 WOD

WARM
std warmup
1000m row
2x5/side KB push press 35#

MAIN

A. 1-1-1 x 3 Push Press - increase 5-10# from last week
1-1-1 @ 115
1-1-1 @ 135
1-1-1 @ 155 (had to push jerk the last one)

B. Annie: 50-40-30-20-10 of
{
DU
Situps
}
time: 6:30
(20s slower than my PR but not bad considering how out of shape I've been)

C. Murph prep. 3 rounds not for time (though I did push for time a bit)
{
45 Air Squat
30 pushup
15 pullup
}
time: 10:45

2019-03-01 Skiing

A. ~3 slod hrs of snowboarding