I was the only one who showed up at the gym this morning. 1:1 w coach :-p
WARM
400m run (to gym)
2 min AirDyne
std warmup
MAIN
A. Activation, 4 rounds, not for time
{
20 banded pull-aparts
6/arm bottom-up KBS OH Press 16#
T2B warmup (r1: hollowraise+supermans, r2: bar hang, r3/4: 8 kip swings)
}
B. 5 rounds for time
{
7 Double KBThruster 2x26# (Rx was 2x53#!)
14 T2B
}
time: 7:10
(did first round T2B unbroken, the fell apart pretty quickly after that :-p)
WARM
std warmup
clean drills
2 rounds
{
5 cal Airdyne
3 burpees
3 Power Cleans 45#
}
MAIN
A. Work to a heavy Power Clean
5x45, 4x95, 3x115, 3x135, 3x155, 1x165, 1x175 (failed first attempt, got second attempt)
B. 15 min AMRAP
{
15 cal Airdyne
10 burpees
8 PowerClean 135# (Rx was 10 reps, but I scaled to keep pace where coach wanted it)
}
3 full rounds + 15 cal + 10 burpees + 5 PowerClean
WARM
400m run
2 min Airdyne
std warmup
MAIN
A. 4 rounds, nft
{
10 Arnold Press 2x25#
10 DB pull-over 35#
}
B. 4 rounds, nft
{
50m reverse sled pull 120#
10 DB Floor bench 2x25#
}
C. 4 rounds, nft
2,4,6,8 of each, back and forth, all unbroken per set:
{
KBDeadlift
KBS
}
Weights used per round: 36, 44, 53, 53
WARM
Std warmup
MAIN
A. 5x3 backsquat ahap
warm: 8x45, 6x95, 4x135, 3x185
main: 5x3x205
B. 8 min AMRAP. 1, 2, 3, 4.... (increasing 1 rep/round) of:
{
pushups
Boxjumpovers 24"
}
went 5s over in order to finish the round of 12 (which works out to 78 reps of each movement)
WARM
std warmup
MAIN
A. Activation/further warmup. 4 rounds, not for time
{
25 DU
15 situp
5 scap pullup, strict pullup, ring pullup (increasing per round)
8 OHDBLunge 25#
}
B. 5 rounds for time
{
50 DU
1 StrictMU (failed several of these, got a few in teh warmup and afterward)
4 strict pullup
14 OHDBLunge 50#
}
time: 12:30
//quick home workout - gym closed today
A. 2x400m run
B. Work to a heavy squat-clean & push jerk
3x45, 3x95, 3x115, 3x135, 3x155, 1x165(fail)
WARM
400m run
10 cal AirDyne
std warmup
several of movements below
clean drills
MAIN
A. 18 min AMRAP
{
50 situp
40 box stepup 20"
30 Power Clean 95#
20 HSPU (Rx+, Rx was pushups), second round did 15+5 pushup
10 cal Airdyne
}
2 full rounds + 15 situp
B. Not for time
{
50 banded curls
50 banded skull crushers
25/leg bulgarian squats
}
WARM
400m run
3 min Airdyne
std warmup
clean drills
MAIN
A. Work to a heavy weight of this complex:
{
Hang Squat Clean
Squat Clean
Front Squat
}
95, 95, 115, 115, 135, 155, 165 (hang squat clean, failed 2nd lift)
B. 10 min AMRAP:
3,6,9,3,6,9... of:
{
Thruster 95#
C2B pullups (which was the Rx+)
}
got through 3,6,9,3,6,9,3,6 and then 2 thrusters (47 thrusters, 45 pullups total)
WARM
400m run (to the gym)
300m row
std warmup
DL drills
MAIN
A. Work to a heavy 5x5 Deadlift
warm: 5x45, 5x95, 5x135, 5x185, 5x205
main: 4x5x225, 1x5x245
B. 3x 500m row, each for time, 2 min rest b/t
1:56
1:52
1:45.8 <-- 0.7s over my PR! Wish I'd checked ahead of time, I'd have pulled a bit harder.
WARM
400m run (to the gym)
3 min AirDyne
few of each movement below
MAIN
A. Filthy Fifty. For time
{
50 Box Jump 24"
50 Jumping Pullups
50 KBS 53#
50 Walking Lunges
50 K2E
50 Push Press 45#
50 Ball Slam 30# (normally it's GHD but I guess VC doesn't have one?)
50 Wallball 20#
50 Burpees
50 DU
}
time: 28:02 (30s PR and I'm calling it good because I think the GHD's would actually take less time than the ball slams
Short run before I had to take M to a lacrosse tournament
A. Run 3.5km, ~20min, 5:05 pace
WARM
500m row
std warmup
MAIN
//This was a partner workout that, as odd man out, I did alone and just took very short breaks vs the one-partner-rests-while-other works.
A. 22min AMRAP
{
12 One Arm KBS - Left Arm 36#
8 One Arm KB Front Squat - Left Arm 36#
4 One Arm KB Push Press - Left Arm 36#
12 One Arm KBS - Left Arm 36#
8 One Arm KB Front Squat - Left Arm 36#
4 One Arm KB Push Press - Left Arm 36#
Even Rounds: 1 Block run
Odd Rounds: 20 T2B over course of 1 min
}
Total: 7 rounds + 12 KBS
WARM
500m row
std warmup
snatch drills
MAIN
A. Snatch complex - spend 15 min increasing weight
{
Hang Snatch pull
Hang Snatch high-pull
2 Hang Power Snatch
}
2x45, 2x65, 2x75, 2x85, 2x95
B. 4 rounds for time, 2 min rest b/t rounds
{
500m row
4 Hang Power Snatch 75# (Rx was 135!)
8 burpees
12 Goblet Lunge
}
time 21:40
WARM
400m run
std warmup
MAIN
A. 5 rounds, not for time
{
5x6 Benchpress (3@75, 2@95)
5x6 banded chest flys
}
B. 5 rounds, not for time
{
6 barbell row 95#
10 KB Row 2x36#
}
C. Tabata Row
total of 850m
D. Tabata DB Stepups 24", 2x25# DB
5-6 reps/round * 8 rounds
WARM
400m run (to gym)
500m row
std warmup
MAIN
A. Activation 5 rounds, not for time
{
3 Ring Dip
3 MU Transition
20 DU
}
B. For quality, 20 min cap
{
40 strict pullup or Rx+ was 30MU - I did a mix of both
every time you break:
{
50 DU
15 AirSquat
20 situp
}
}
I finished in ~16min and did 5 rounds of 1MU+6strict pullup, and 4 rounds of the other work in between.
30 pullup+5MU+200DU+60airsquat+80situp = 375 reps
WARM
std warmup
2x30s DU
clean drills
MAIN
A. Work to a heavy round of this complex:
{
PowerClean, w 2s pause above knee
Hang Power Clean
2 Front Squat
}
2x95, 1x115, 1x135, 1x155(fail)
B. (Superset w above) 4 rounds of
{
6 banded pulldown
2 kip swing
3-4 T2B
}
C. 20 min AMRAP
{
7 box jump 30"
7 PowerClean 115# (Rx was 135)
7 T2B
7 Front Squat 115# (Rx was 135)
}
6 rounds + 5 box jumps
WARM
500m row
std warmup
clean/press drills
MAIN
A. Work to a heavy triple push-press
3x45, 3x95, 3x95, 3x115, 3x135, 1x145(failed)
B. 3 rounds for time
{
25 pushpress 95# (Rx was 115#)
25 KBS 53#
}
time: 10:30
I added
C. 2 StrictMU
WARM
std warmup
clean drills
MAIN
A. 4 rounds, increasing weight as needed:
{
1 High hang shrug
1 High pull
1 Hang Power Clean
}
95, 115, 135, 135
B. Work to a heavy 3-rep Hang power Clean
135x3, 155x3, 165x1 (failed second rep)
C. Partner wod. alternate do 1 round, rest 1 round. 5 min AMRAPs (4 min work, 1 min rest), 5 total rounds (25min total)
{
3 Hang Power Clean 135#
6 burpee bar jumps
9 air squats
}
3 rounds each, per each 4 min increment, with one set falling over gap (so 14 rounds total, vs 15)
I added:
D. 2 strictMU
WARM
400m run
std warmup
3x45s DUs
MAIN
A. work to a heavy 3-rep front squat:
5x95, 4x135, 3x165, 3x185, 1x205 (quit after 1 rep - wasn't sure I'd land a second)
B. 3 rounds for time, 12 min cap
{
100 DU
25 Thruster 45#
}
time: 9:10
I added:
C. Not for time
{
2x3 chinup
2x1/side onearmchinup (assisted)
}
WARM
2 min Airdyne
std warmup
MAIN
A. 4 rounds, not for time
{
8 incline DB Benchpress 30#
16 one arm DB Row 30#
}
B. 4 rounds, not for time
{
6 Ring Pushup
8/side KB Gorilla Row 2x26#
}
C. 4 rounds, not for time
{
8/arm DB Curl 2x30#
8 DB Skullcrusher 30#
6 Bodysaws
}
WARM
3x45s DU
std warmup
deadlift drills
MAIN
A. 4 rounds, not for time
{
10 banded glute bridges
5 Deadlift
5 T2B (straight-leg as high as possible w/o bending legs)
}
95, 135, 185, 205
B. For time:
{
55 deadlift 155# (Rx was 185)
55 T2B
55 Box Jump Overs
}
13:09
WARM
std warmup
2 min AirDyne
push jerk drills 3x45, 3x95, 3x95, 2x115
MAIN
A. 5 rounds, not for time:
{
1 PowerClean
5 PushJerk
}
3 rounds at 115, 2 rounds at 135
B. 2k row for time
7:50
//vacation over. back to the box
WARM
200m run
std warmup
MAIN
A. 3x5min AMRAP, 5min rest b/t; pullup movement changes for each 5 min segment
{
16 DB Front Rack Lunge 2x30#
9 *Pullups
6 DB HangPowerClean 2x30#
}
* pullups
round 1: Burpee pullups
round 2: C2B pullups
round 3: Strict pullups
Roughly 2.5 rounds per amrap = 8 round total
A. 1 mile bike
B. 10 min (light) swim
C. 1 mile bike
D. 5 rounds, not for time
{
10 pushup
20 AirSquat
}
A. 1km run
B. 5x10 lat pulldown
C. 3x10 DB Curl 25#
D. 3x10 DB Press 25#
E. 4x5 DB Snatch 25#
F. HSHold 3x20s
G. 3x10 Hanging Leg Raise
WARM
2 block run
std warmup
3 rounds:
{
20 banded side-steps
10 Good Morning w empty bar
5 barbell row 45#
5 OHPress 45#
}
Deadlift warmup:
5x95, 5x135
MAIN
A. 4 rounds
{
5 Deadlift (185, 205, 225, 225)
8/side One Arm DB Bench
}
B. For time: 25-20-15
{
Deadlift 135# (Rx was 155)
Burpee Bar Jump
}
time: 8:30
WARM
std warmup
3 x 45s DU/15s rest
5 wallball
2x3 pullup
MAIN
A. 18 min AMRAP
{
50 DU
30 Wallball
3 C2B pullup + 7 pullup + 1 strict MU (somewhere between what was Rx and Rx+)
}
4 rounds even.
Open Gym at VC Crossfit - decided to go in and do some work, since they were closed Fri/Sat
WARM
10 cal Airdyne
std warmup
clean drills
3x95, 3x115 PowerClean + PushJerk
2x5 pullup
2x3 chinup
MAIN
A. 10 rounds for time
{
1 StrictMU
2 StrictHSPU
3 PowerClean + PushJerk CJ 135#
}
~17min
B. 5 rounds, not for time
{
1 HSHold
1 PowerClean + PushJerk 155#
10 T2B
}
WARM
3 block run (to the gym)
std warmup
several of each movement below.
MAIN
A. 12 Days of VC. Mod/scaled some of movements as noted, 40 min cap
{
1 Power Clean + Push Jerk 135#
1 StrictMU (Rx was 2 kipping)
3 Box Jump
4 strict pullup
5 HSPU (Did 5,5,4,4,3,3,3,4)
6 Deadlift 135#
7 T2B
8 Goblet Lunge 36#
9 Russian KBS 53#
10 burpees
11 Goblet Squat 36#
12 cal bike or 1 block run (I did the run)
}
Time: 33:30
WARM
3 block run (to the gym)
3 min AirDyne
std warmup
deadlift drills
MAIN
A. 5x3 Deadlift at moderate heavy weight
warm: 3x95, 3x135
main: 3 reps each at: 185, 205, 225, 245, 245
B. (superset w above) 5x ~20s HSHold
C. (I added, while waiting for part D) HSPU (strict)
1, 1, 2
D. For time, 10 min cap: 30,20,10 of
{
Deadlift 155# (Rx was 185)
wallball 20#
}
time: 8:10
WARM
std warmup
Front Squat warmup w empty bar
3x30s DU practice
MAIN
A. 4x4 Front Squat at moderately heavy weight
4x95, 4x135, 2x4x155
B. (Superset w above) 30 DU
C. 15 min AMRAP
{
3 Ringdip (banded)
2 Front Squat 135# //add 2 reps each round
20 DU
}
Front squats: 2, 4, 6, 8, 6+4, 5+4+3, 10 of 14 (52 FS, 193 reps total)
D. Added 1 StrictMU just to see how it felt
//coach at VC didn't show, so I drove out to BCF and did a drop in.
WARM
1000m row
std warmup
row drills (~500m)
snatch drills
MAIN
A. 6 min Row for distance
1565m
B. 5 rounds - 1 round every 90s, then rest
{
1 Hang Power Snatch
2 OHSquat
1 Squat Snatch
}
45,45,75,75,75#
C. 8 min EMOM
{
8 burpee pullup
10 OH Squat 75# (Rx was 12 reps at 95#)
}
3 rounds + 8 burpeepullup + 3 OHSquat
(cut the run short - was pretty sore from past 2 days)
A. Run 3.64km; 19:15; 5:18 pace
WARM
std warmup
2x
{
10 pushup
10 Front Rack Lunge 45#
}
MAIN
A. Work to a heavy 6 (3/side) Front Rack Lunge.
95, 105, 115, 125, 135
B. (Superset w above) 30s (cumulative) V-hold
C. 30 min AMRAP w partner. Each partner does 1 round, then partners do the run together
{
each:
{
150m row sprint
10 pushup
12 Front Rack Lunge 95#
{
together: 2 block run
}
Total: 6 rounds (minus the last 2 block run)
WARM
3 block run
500m row
std warmup
clean drills
MAIN
A. work through complex below for 15 min, increasing weight w/o losing form
{
2 hang shrug
2 hang high-pull
4 hang power clean
}
45, 95, 115, 135, 135
B. For time, 10 min cap. 18-15-12-9-6-3 of
{
pullup
hang power clean 95#
}
8:25
WARM
600m row (increase pace every 200m)
std warmup
MAIN
A. 4 rounds, nft
{
10 banded clamshells - left
10 banded clamshells - right
5 back squat (135, 155,155,155)
}
B. 4 rounds, nft
{
10-12 DB Elevator Benchpress (12,10,10,8) 2x20#
12/side DB Row 20#
20 banded pull-apart
}
C. 4 rounds, nft
{
30s Banded hammer curls (16-18 reps)
10s rest
30s Banded Tricep pulldowns (14-16 reps)
10s rest
}
WARM
2 block run
std warmup
MAIN
A. 4 Rounds, not for time
{
5 Tempo goblet squat w medball 20# 2-3-2
30s DU (2x20-30/round)
5 strict pullup
}
B. 20 min AMRAP
{
20 Wallball 20#
60 DU
//every second round, do a 1 block run or 300m row
}
7 full rounds, with 3 runs in there.
C. cooldown. 3 rounds
{
10 v-ups
1min foam roll
}
WARM
45s SU
2x45s DU
std warmup
pushpress/pushjerk drills
MAIN
A. 3-5 rounds, not for time (I did 4), for activation
{
5 S2O increasing weight (pushpress 95, 115, then 2 sets pushjerk at 135#)
5 kip swing
5 box jump 20"
}
B. 16min EMOM:
{
min 1: 10 PushJerk 95#
min 2: Rx+ 15 T2B (did them all unbroken) (Rx was 20 situp)
min 3: 10 BoxJumpOver 24"
min 4: Rest
}
WARM
2 block run
std warmup
deadlift drills
MAIN
A. work to a moderate heavy 4x5rep Deadlift
warm: 5x45, 5x95, 5x135
main: 5x185, 5x205, 2x5x225
B. 8 min AMRAP. 1,2,3... rep scheme, of
{
KBS 53#
burpees
}
Got 11 rounds done, and 6 reps of the 12 KBS (122 reps)
I added
C. 3 ring pullup (strict, for form) +
1 strictMU
WARM:
std warmup
3 rounds
{
max row cals 45s (switch w partner each minute)
rest on minute partner works
}
19,17,18
MAIN
A. Partner workout - 2 times through, each 5min amrap twice. Switch off w partner with each doing a full set while other rests.
{
A1. 5min AMRAP:
{
6 pullup
8 DB PushPress (2x25#)
10 DB Front Rack Box Stepups (2x25#
}
first time through: 2 rounds
second time through, 2 rounds + 18 reps
2 min rest
A2. 5 min AMRAP
{
6 burpees
8 KBS 53#
10 Goblet Lunge 53#
}
first time through: 2 rounds + 14 reps
second time through: 2 rounds
2 min rest
}
I added:
B. 2 ring pullup, 1 strict MU
WARM
200m run
std warmup
clean drills
MAIN
A: Clean complex 5 rounds, warming up first
{
Hang Squat Clean
SquatClean
FrontSquat
}
warm: 1x45, 1x95, 1x115, x135
main: 5 rounds at 135
B. Superset w above 5 rounds:
10 banded PVC lat pulldown with 2s pause
C. 14 min AMRAP
100 DU buyin (did 62+20+18)
{
21 wallball 20#
15 SDLHP 75#
9 T2B
}
3 sets + 31 reps
WARM
3 block run (to gym)
15 cal AirDyne
std warmup
MAIN
A. 3-4 rounds (I did 4) not for time
{
6 ring dips (banded)
6 CG KB Pushup
8 KB floor press
}
B. 5 rounds not for time
{
16 alt DB gorilla row 2x25#
18 alt DB Hammer Curl
10 banded row
}
C. 5 min amrap. 1, 2, 3, 4.... of
{
DB Renegade Row 2x25#
Hang Power Clean & Push Jerk 95#
}
6 full rounds + 7 Rows
WARM
3 block run (to the gym)
2 block run (w class)
std warmup
MAIN
A. 5x5 back squat, 1s pause at bottom, increasing weight.
warm: 5x45, 5x95
main: 5x135, 5x155, 5x165, 5x175, 5x185
B. 9 min AMRAP.
500m row buy-in (~2min) then
{
7 pullup
11 DB Front squat 2x30#
}
6 rounds even
WARM
std warmup
several of movements below
3 rounds, nft
{
10 band pull-aparts
10 wallball 14#
}
MAIN
A. EMOM 16
{
Min 1: LH Filly Press 36#KB/25#DB
Min 2: RH Filly Press 36#KB/25#DB
Min 3: 30s HSHold
Min 4: Rest
}
B. 5 rounds for time
{
10 LH KBS 36# (Rx was 53#)
10 S2O (PushJerk) 95#
10 LH KBS 36# (Rx was 53#)
20 Situp
}
time: 9:50
I added:
C. Strict MU
1 failed, 1 successful
WARM
std warmup
clean drills
MAIN
A. EMOM 6, increasing weight as you wish
{
1-2 PowerClean
1-2 HangClean
1-2 Front Squat
}
2 reps/set: 1@95 , 2@115
1 reps/set: 2@135 , 1@155
B. EMOM 5, 4 rounds
{
2 block run
7-5-3
{
PowerClean 95
BurpeeBarJump
}
rest remainder of 5 min
}
dropped a couple reps in the latter two rounds
I added:
C. 3x1 Tuck back lever
WARM
std warmup
2 rounds
{
5/arm DB thruster 25#
10 KB deadlift 36"
3 pullups
}
MAIN
//was a partner workout, but odd man out I did it alone
A. 22 min AMRAP
{
15 pullup
20 one arm DB thruster 35# (Rx was 50#)
30 KB deadlift 53#
* Sometime between the 0 and 10 min mark, do an 800m row - I just did it out of the gate
}
score: Row + 4 rounds + 15 pullup + 10 thruster
WARM
std warmup
1 mile AirDyne
clean & jerk drills w bar
MAIN
A. Work to a heavy-ish PowerClean + PushJerk
3x45, 3x95, 3x115, 2x135, 1x155
B. EMOM 15:
{
min 1: 3-5 (I did 3) Power Clean + PushJerk 135# (Rx was 155)
min 2: 14-20 (I did 14) Goblet Lunge 35# (Rx was 53#)
min 3: rest
}
C. Tabata, alternating between:
{
- flutter kicks (~20)
- ab mat situps (12)
}
WARM
2 min AirDyne
std warmup
MAIN
A. 5 rounds, not for time
{
8 reps reverse grip bench press (45, 4x65)
6 reps DB deficit pushup
}
B. 4 rounds, not for time
{
10 cal AirDyne
50' sled push 90#
10 DB front rack side-step 2x35#
}
WARM
500m row
std warmup
MAIN
A. 4 rounds, not for time
{
6 ring rows off high box
20s hollow hold
20s superman hold
3 Ring MU transitions (w feet on floor)
}
B. 20 min AMRAP. Every 4 min, starting at 0:
{
5 Burpee pullup
10 wallball 20#
15 KBS 63#
Row remainder of 4 min for distance
}
score is total distance: 5 rounds, scoring: 550, 450, 410, 380, 430m = 2200m
C. 1 strictMU
(I added at the end just to see if I could still do one!)
WARM
std warmup
2x45s SU
2x45s DU
snatch drills w PVC
MAIN
A. In 12 min, work through following complex, increasing weight as you go
{
Power Snatch w 2s pause at the knee
Hang Power Snatch
BtN Snatch Grip Push Press*
}
2x45, 2x65, 2x75, 2x85, 1x95*, 1x105*
* Dropped the PPress for the heavier rounds
B. 6 min AMRAP
{
5 Power Snatch 75# (Rx was 115#)
6 Box Jump 30"
}
4 rounds + 2 reps
2 min rest
C. 6 min AMRAP
{
5 Hang Power Snatch 75#
6 Box Jump 24"
}
5 rounds + 1 rep
WARM
3 min Airdyne
std warmup
several of movements below
MAIN
A. 4 rounds, not for time
{
4-10 Strict pullup (I did 8,6,6,6)
4-10 Strict ring dip (I did banded, 5,5,5,5)
}
B. 5 rounds for time, 15 min cap
{
5 Front Squat 115# (Rx was #155)
10 T2B
12 Dumbell Hang Power Clean & Push Jerk (6/side)
20 DU
}
time: 12:10
WARM
std warmup
3 block run (~800m)
Back squat & clean warmup w empty bar
MAIN
A. 12 min EMOM 65% body weight (I went a little heavier, ~85%)
{
Power Clean
Push Jerk
(lower to back rack)
2 Back Squat
}
12 rounds at 135# (skipped the back squats on one round because I caught the jerk poorly)
B. For time
{
800m run buy-in
5 rounds
{
9 burpee over bar
(1 power clean + push jerk to lower to back rack)
12 back squat 95# (Rx was 15 reps at 65# - I decided to go a bit heavier)
21 ab mat situps
}
800m run cashout
}
time: 18:30
WARM
std warmup
20 DU
500m row
MAIN
On a running 20 min clock:
A. 0:00 - 8:00
{
amrap strict OH press 65# (Rx was 95!)
every time you break, 50 DU
}
OHP: 12, 8, 6, 6 = 32
4 sets DU = 200
4 min rest
B. 12:00 - 20:00
{
amrap Hang Power Clean 115# (Rx was 155!)
every time you break, 30 Air Squats
}
HPC: 8, 6, 6, 6, 4 = 30 reps
5 sets AS = 150
WARM
std warmup
2x40 DU
3 rounds:
{
7 DB OH Press/arm 25#
7 pushup
7 ring rows
}
MAIN
A. Benchpress 5-5-3-3-1-1-1 w increasing weight
I took it easy as I'm still rehabbing my shoulder
2x5 @ 75, 2x3 @ 95, 1x105, 1x115, 1x135
B. 4 rounds, not for time
{
30s chin over bar hang
15/side single-arm ring rows
20 pulls on rower for distance
}
row: 230, 230, 230, 228 (pretty consistant!)
WARM
std warmup
3x20s DU
MAIN
A. 15 min AMRAP
{
25 T2B
25 Box Jump over 24"
50 pushups (I scaled and did these off a box)
}
2 rounds + 25 T2B + 15 Box Jump Over = 240 reps
B. 1k row for time
3:50
WARM
600m row
std warmup
MAIN
A. Chipper: for time, 20 min cap
{
15 strict chinup
40 pistols (Rx was lunges, I did Rx+)
40 DB Snatch 35#
12 strict chinup
30 pistols (Rx was lunges, I did Rx+)
30 DB Snatch 35#
9 strict chinup
20 pistols (Rx was lunges, I did Rx+)
20 DB Snatch 35#
6 strict chinup
10 pistols (Rx was lunges, I did Rx+)
10 DB Snatch 35#
}
time: 17 min
B. 5 rounds, not for time
{
10s Hanging L-Sit
20 leg lift over db
}
WARM
400m run
std warmup
MAIN
A. activation - 6 rounds, not for time
{
4/side front rack lunge
8 bent over barbell row
5 tempo front squat 2222
}
1x45#, 5x75#
B. 20 min AMRAP
{
8 KB FrontSquat 2x35# (Rx was 2x53)
1 block farmer carry 1x35#
2 block run
}
3 rounds + 8 front squats + 1 block farmer carry
WARM
std warmup
clean drills
45s SU
45s SU
45s DU
MAIN
A. Work to a ORM Clean in 5 min
{
SquatClean 5x45, 5x95, 4x115, 3x135, 2x155
}
2 min rest
B. Max MU/Pullup/etc 5 min
{
tried a couple strict MU, didn't land them.
~8 x 3 strict pullup
}
2 min rest
C. 5 min AMRAP
{
30 DU
8 DB Push Press (left arm) 35# (Rx was 50#)
8 DB Push Press (left arm) 35# (Rx was 50#)
8 burpee over DB
}
3 full rounds + 30 DU, 16 push press, 2 burpees
D. Added 1 strictMU :-)
WARM
2 block run
std warmup
several of movements below
MAIN
A. 4 rounds, starting at 0, 5, 10, 15 min. 4 min cap per round
{
2 block run
8 T2B
10 BoxJump 24" (Rx was 12)
20 KBS 3
}
WARM
800m run
std warmup
2x50 SU
2x30 DU
MAIN
A. Back Squat 10-8-6-4-2 (increase weight from ~60% to ~90%)
warm: 5x45, 5x95
main: 10x135, 8x155, 6x175, 4x185, 2x205
B. OH Press 10-8-6-4-2 (increase weight from ~60% to ~90%)
main: 10x45, 8x65, 6x75, 4x85, 2x95
C. Deadlift 10-8-6-4-2 (increase weight from ~60% to ~90%)
warm: 5x135
main: 10x165, 8x185, 6x205, 4x225, 2x245
~30s airdyne between all sets
WARM
std warmup
1 block run
several of each movement below
MAIN
A. "Chelsea", 30 min EMOM
{
5 pullups
10 pushups (I did all of these off a box)
15 AirSquats
}
I scaled as follows:
10 x (5,8,15)
10 x (4,6,15)
10 x (4,5,15)
total: 770 reps
WARM
2 block run
std warmup
deadlift drills
MAIN
A. Partner workout, trade off as needed. 20 min cap
{
100 deadlift (50 each, Rx was 275(!), I did 25 at 185, then 25 at 155)
100 bar facing burpees
100 One Arm OH DB Lunge 44# (Rx was 53#) <-- we got to 25 each of these by the time cap
*4 sets (both partners) 1 block run + 15 Air Squats
}
*coach occasionally called "run!" and we had to drop what we were doing and do the run+squats. This happened 4 times in 20 min.
Total: 189 reps each
WARM
800m run (to the gym)
std warmup
2 min row
push press/thrusters 45#
MAIN
A. 5-4-3-2-1 Push Press
5x65, 3x75, 3x95, 2x115, 1x135
B. 4x2 pullups (superset w above)
C. For time:
{
2 block run
10 Thruster 95# (Rx was 135#)
10 pullups
2 block run
9 Thruster 95#
9 pullups
2 block run
8 Thruster 95#
8 pullups
2 block run
7 Thruster 95#
7 pullups
2 block run
6 Thruster 95#
6 pullups
}
18 min
WARM
std warmup
2 block run
snatch drills
MAIN
A. 3 rounds
{
Snatch Pull 45#
Snatch High pull 45#
Power Snatch 45#
}
B. Work to a heavy 3-rep Power Snatch
3x65, 3x75, 3x95, 3x105, 1x115 (sloppy, so I stopped there)
C. Not for time, but maintaining decent pace: 21-15-9-15-21 of
{
Row cals
Pullups (subbed for benchpress which I couldn't do)
}
~20 min
WARM
std warmup
MAIN
A. Activation - 4 rounds, not for time
{
5 Tempo DB FrontSquat 2x25# 3231 tempo
3 box jump 24"
10 OH banded pull down (first two sets), 3 tuck front lever (last two sets)
5 supermans
5 kip swings
}
B. 12 min AMRAP
{
3 T2B (then 6,9,12, back to 3,6,9,12...)
6 Box Jump 24"
12 DB Front Rack Lunge 50#
}
7 rounds + 12 T2B + 1 box jump
WARM
std warmup
clean drills
100 SU, 50 DU, 50 DU
MAIN
A. Work to a heavy version of complex, 30 DU between rounds
{
1 pull from floor to above knee
1 Power Clean w 2sec pause above knee
2 PushJerk
}
45, 95, 115, 135, 155, 1x165(fail)
B. 10 rounds, for quality (but timed myself anyway)
{
3 PowerClean + Push Jerk 135# (Rx was 175)
20 DU
}
16:30 (slow! And was gassed despite that!)
WARM
std warmup
Snatch drills w PVC and 45# bar
100 SU
MAIN
A. Activation - 3 rounds not for time
{
1 Power Snatch 65#
1 OH Squat 65#
1 Hang Snatch 65#
1 OH Squat 65#
15 DU
}
B. Work to a heavy 5 rep Power Snatch
5x65, 5x75, 5x95, 1x115(fail)
C. 5 round for time:
{
8 Power Clean 135 (Rx was 10 Power Snatch 75#)
20 AirSquat
30 DU
40 Situps
1 min rest
}
time: 18min? I didn't write it down
WARM
800m run (2 blocks)
std warmup
MAIN
A. Activation. 3 rounds not for time
{
5 S2O (strict press 5x45, 5x65, push press 5x95)
3 strict pullups
3 KBS 53#
}
B. 18 min AMRAP
{
50 cal row
10 strict pullups
40 Russian KBS 53#
10 strict chinups
30 box jump over 24"
10 kipping pullups
20 S2O (push jerk) 95# (Rx was 135#)
10 kipping C2B pullups
}
1 full round + 50 cal row + 2 pullups
(232 reps)
WARM
800m run (to the gym)
2 block run (~800m)
std warmup
50 SU
20 DU
MAIN
A. Back Squat 10-5-3-1-1 increasing weight.
warm: 5x45, 5x95
10x135, 5x185, 3x205, 1x225, 1x245 (that last one ALMOST didn't make it).
B. (Superset w above). 30s DU's (I did 20-30 reps) between sets in A.
C. 10 min EMOM
{
Even: Pike Handstand walk around box 2 revolutions
Odd: 60s DUs (did 50-70 ish)
}
WARM
std warmup
800m run
MAIN
A. Activation - 3 rounds w 65# bar
{
1 deadlift
1 Deadlift + Highpull
1 Power Clean w 2second pause in the catch
}
B. Work to a heavy 2 rep touch-n-go Power Clean
2x95, 2x115, 2x135, 2x155, 1x165(failed)
C. 12 min AMRAP
{
9 deadlift 115#
6 burpees
3 Power Clean 115#
}
8 rounds + 3 DL
WARM
800m run (to the gym)
std warmup
activation 5 rounds
{
10 straight legs over kb
5 kip swing into 2 K2E
5/side bulgarian split squat w 26# kb
}
MAIN
A. 5 rounds for time
{
10 Front Rack dual KB Squat (2x26# kb)
15 T2B
800m run
}
17:30
Joined VC Crossfit today - First WOD after a bit of slacking in Sept.
WARM
400m run
std warmup
MAIN
A. Partner WOD, 25min amrap
{
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
400m run
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
30s plank
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
400m run
5 Hang Power Clean 95# (Rx was Hang power Snatch 135#)
rest while partner does 5
30s plank
5 thruster 95# (Rx was 135#)
rest while partner does 5
400m run
5 thruster 95# (Rx was 135#)
rest while partner does 5
30s plank
5 thruster 95# (Rx was 135#)
rest while partner does 5
400m run
5 thruster 95# (Rx was 135#)
rest while partner does 5
30s plank
}
Got through 2 full rounds of the above except the last plank when we ran out of time.
A. Run 2.5km ~5min pace
B. 100 SU
C. 3 Rounds, not for time
{
1 Power Clean + 3 Front Squat 135#
3 OH Press 65#
3 Chinup
3 pullup
}
WARM
light stretching
100 SU
MAIN
A. 4 rounds, not for time
{
3 CJ (95, 115, 135, 155)
1 strict MU (woohoo! First since last nov!)
1 HSHold
5/side/arm banded int/ext rotation
}
WARM
std warmup
100 SU
MAIN
A. "Annie" - 50-40-30-20-10 of
{
DU
Situps
}
7:15
B. 5-4-3-2-1 of
{
Front Squat 135#
RingPullup
}
//park workout
A. 200m Run
B. 10 rounds, not for time
{
5 Pullup
5 Box Jump 20"
5 T2B
}
C. 200m Run
Last workout at BCF today! Since June 2011, I've logged ~2700 workouts, of which about 2000 took place there. End of an era!
WARM
2 min Airdyne
std warmup
pressing drills, lunges
MAIN
A. 3x5 OH Press at 70%-ish
warm: 5x45, 5x65
main: 3x5@85#
B. For time:
{
800m run
5 rounds of
{
5 BarMU (I subbed 10 pullup, 5 pushup)
10 OA OH Lunge - left arm 25# (Rx was 50#)
10 OA OH Lunge - right arm 25# (Rx was 50#)
}
800m run
}
time: 14:30
WARM
3 min Airdyne
std warmup
Airdyne sprints:
30 sec
20 sec
10 sec
MAIN
A. 10 min Assault Bike for cals (test)
118 cal
B. HSHold/HSPU practice/drills
C. 8 min EMOM
odd: HSHold practice for 30s
even: Strict HSPU (5,5,4,3)
WARM
std warmup
rowing sprints (2x150m)
MAIN
A. 3x5 back squat at 70% (I went a little heavy so went 3x4)
warm: 5x45, 5x95, 5x135
main: 3x4@185
B. 4 rounds, 2 min work, 2 min rest
{
Row 250m
in remainder of 2 min, max Air Squats for score
}
Count: 44, 45, 43, 45
WARM
std warmup
200m run
250m row
MAIN
A. Deadlift 3x5 @ 65%
warm: 5x45, 5x95, 5x135
main: 5x185, 2x5x205
B. 2 sets {
250m rowing sprint
1 wall walk
4 box step ups 24"
}
C. 2 sets {
250m rowing sprint
1 wall walk
4 box step ups 24" with two KB in front rack 2x24#
}
//Went to PT afterward and did a bunch of shoulder exercises
WARM
5 min AirDyne
std warmup
snatch/OHSquat drills
200m run
MAIN
A. 3x3 OHSquat at 60% - 2s pause at bottom
1x5 @ 45, 1x3 @ 65, 2x3 @ 75
B. Nancy: 5 rounds for time of
{
400m run
15 OHSquat 75# (Rx was 95#)
}
time: 14:40
C. Accessory work - 2 rounds, not for time
{
12 banded face pulls
12 One Arm KB Situp 16# (6/side)
12 One-leg glute bridge (6/side)
}
WARM
5 min AirDyne
DB presses & rows (various)
2x5 T2B
MAIN
A. 3x6 OH Press at 60%
3x6 @ 75#
B. 3 rounds of
{
3 weighted pullup 20#
3 strict pullup
3 kipping pullup
}
(Rx was 3-5-7 unbroken - I did unbroken but reduced reps)
C. EMOM 12
{
even: 10 KBS 36#, 5 goblet squat 36# (Rx was 70# for both)
odd: 10 T2B, 5 box jump 24"
}
WARM
5 min Airdyne
std warmup
several rounds of movements below
MAIN
A. For time:27-21-15-9
{
Cal Row
DB Thruster 2x25#
}
(9min-ish)
5 min rest, then
B. For time:27-21-15-9
{
Cal Airdyne
DB Hang PowerClean 2x25#
}
24min total
WARM
2min AirDyne
400m run
std warmup
MAIN
A. Front Squat 7-5-3 @ 50/65/80%
warm: 5x45, 5x95
main: 7x135, 5x155, 3x185
B. 10 rounds
{
30 DUs
4 devil's press 2x35# (rx was 6 reps
}
time: 14:14
WARM
std warmup
2 min AirDyne
MANY of movements below, with lighter weight, lower reps
MAIN
A. 3 rounds, increasing weight
{
Power Snatch
3 OH Squat
}
45, 65, 75, 75
B. 21 min EMOM
{
min 1,4,7...: 6 burpees for 30s, then 30s rest
min 2,5,8...: DB Snatch 50#
min 3,6,9...: 10 T2B
}
WARM
std warmup
400m run
3 min Airdyne
clean drills
MAIN
A. 3x3 OH Press
3x3 @ 95#
B. 3x3 PushPress
3x3 @ 115#
C. 3x3 PushJerk
3x3 @ 135#
D. 8 rounds, 1 every 90s
{
HighHang Clean
HangClean
Clean
}
3x95, 3x115, 2x135
E. 2x5/side banded rotation
WARM
std warmup
400m run
deadlift drills
MAIN
A. 3x6 Deadlift at 60%
warm: 5x95, 5x135
main: 6@185, 6@205, 6@225
B. 5 rounds for time
{
200m run
1 Clean into 5 Front Squat at 95# (Rx was 135)
10 pullup + 5 pushup (Rx was 5 BarMU)
}
time: 10:50
WARM
2 min Airdyne
std warmup
several of each movement below
MAIN
A. "Barbara" - 5 rounds for time, with exactly 3 min rest b/t rounds:
{
20 pullup
20 pushup (Rx was 30 - I scaled as am still recovering)
40 situp
50 AirSquat
}
time: 39:30 (scaled)
WARM
std warmup
Clean drills
MAIN
A. Work to a heavy CJ
5x45, 5x95, 3x115, 3x135, 2x155
B. For reps:
{
AMRAP 2 min CJ 95# (Rx was 135)
16 reps
90 sec rest
AMRAP 90sec CJ 115# (Rx was 165)
8 reps
90 sec rest
AMRAP 1 min CJ 135# (Rx was 185)
6 reps
WARM
std warmup
3 rounds:
{
1 min Airdyne
5 inchworms
10 deadbugs
12 lunges
}
deadlift bracing/warmup
MAIN
A. 3x8 deadlift, slightly heavier than last week
warm: 5x45#, 5x135#
main: 1x8 @ 185#, 2x8 @ 205#
B. with partner, one rests/one works, 5 rounds each for time (which I forgot to write down, but was ~2:30/round
{
15 wallball 20#
10 cal Airdyne
5 PowerClean 135#
}
WARM
std warmup
5 min Airdyne
snatch drills
MAIN
A. EMOM 8
{
Power Snatch
2 OH Squat
Squat Snatch
}
2x45, 3x65, 3x75
B. 3 rounds for time
{
400m run
12 Power Snatch 65# (Rx was 95#)
6 OH Squat 65# (Rx was 95#)
}
14:30
WARM
5 min Airdyne
std warmup
clean & jerk drills
2x2 HSPU
MAIN
A. 3x8 OH Press, increase from last week
1x8 45#
3x7 75#
(4 power cleans)
B. 3x3 split jerk at 50%
3x45#, 3x95#, 3x115#, 2x135#
(4 power cleans)
C. AMRAP 4
{
2 HSPU (Rx was 5 reps. did 3 first round, then dropped to 2)
10 KBS 53#
}
5 rounds even
2 min rest
D. AMRAP4
{
Medball Clean 50#
}
35 reps (7x5)
2 min rest
E. AMRAP 4
{
5 C2B Pullup
5 burpees
}
5 rounds
}
Did a dropin at VC Crossfit, around corner from house we put an offer on, just to check it out. Decent place, quite a grind!
WARM
std warmup
clean drills
warmups for several movements in may wod
MAIN
A. activation - 4-5 round of the following, starting w empty bar, increasing weight
{
hang high-pull
hang power clean
2 front squat
}
45, 65, 2x95
B. For time, 30 min cap:
{
10 Burpees
--
10 Burpees
20* Hang Power Clean 95#
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
--
10 Burpees
20* Hang Power Clean 95#
50 alternating lunges
100 situps
150 Air squats
}
time: 29:33
* Rx was 25 reps, I scaled to hit time cap - turned out to be a good estimate - 650 rep workout(!)
WARM
std warmup
2 min airdyne
deadlift warmup (5x45, 5x95)
MAIN
A. 3x8 deadlift at 40%
3x8 @ 135, 185, 205
B. 5 rounds, not for time
{
8 DB OH Tricep extension (subbing for bench) 50#
2x8 DB Row 50#
8 front rack bulgarian split squat 50#
}
WARM
std warmup
2x1min Row
2x10 KBS
2x10 wallball
MAIN
A. EMOM 8 (barMU practice)
{
pullup
C2B pullup
(high as possible) C2B pullup
}
B. 5 rounds, each for time, 2 min b/t
{
20 wallball 14# (rx was 20#)
12 cal row
10 KBS 36# (Rx was 53#)
}
(reach round was roughly 2 min)
WARM
std warmup
several of movements below
2 min AirDyne
MAIN
A. 3x8 OH Press
3x8 @ 65#
B. Pullup progression - do all reps in sequence unbroken - 3 rounds
{
sequence: 3 weighted pullups - 5 strict pullups - 7 kipping pullups
rnd 1: 3(12#), 3, 5
rnd 2: 3,3,3
rnd 3: 2,2,3
}
C. 3 rounds, not for time
{
10 burpee over box 24" (didn't do pushup)
20 KB Front Rack Lunge (2x26")
}
WARM
3 min AirDyne
snatch drills
std warmup
MAIN
A. activation - 3 rounds, not for time
{
3 snatch w 45# bar
2 HS Hold
3 Pullups (scaled, was MU progressions)
}
B. 20 min EMOM
{
Odd: 8 cal Airdyne (Rx was 15 cal row)
Even: 2 squat snatch (6 rounds at 65#, 3 rounds at 75#)
}
WARM
std warmup
clean drills
MAIN
A. Work to a heavy Squat Clean in 8 min
5x45, 3x75, 3x95, 3x115, 2x135, 1x155, 1x165
B. For time: (scaled weights - Rx was WAY heavier)
{
800m run
10 Squat cleans @ 75
600m run
7 Squat cleans @ 95
400m run
5 Squat cleans @ 115
200m run
3 Squat cleans @ 135
}
time: 15:40
WARM
std warmup
clean drills
MAIN
A. EMOM 8
{
Power Clean
2 Front Squat
Squat Clean
}
3x95, 5x115
B. 5 rounds for time
{
200m run
10 DB OH Tricep Ext (sub for 12 DB bench)
6 Chinup (Rx was 12)
10 OH Plate Lunge 35# (Rx was 12x45)
}
time: 15:30
WARM
std warmup
MAIN
A. 3x5 Back Squat at 42x1 tempo - slightly heavier than last week
warm: 5x25, 5x95
main: 3x5 @ 135#
B. 1x20 back squat ahap
1x20 @ 135#
C. 3 rounds for time
{
10 pullups (Rx was 12)
6 no pushup burpee (Rx was burpee over box, but all boxes were used, plus shoulder injury)
}
3 min and change
D. (I subbed this for another amrap, as I had to leave)
1x30 KBS 44#
WARM
std warmup
40 wallball passes
Snatch warmup
MAIN
A. EMOM 8 (subbed all the snatches for cleans)
{
Power Clean 75#
2 Front Squat 75#
Squat Clean 75#
}
B. One round every 4min mark; 5 rounds total
{
12 Wallball 12# (Rx was 15 @ 20#)
3 strict HSPU (Rx was 10)
12 cal Airdyne (Rx was 20)
}
WARM
500m Row
std warmup
MAIN
A. Activation - 3 rounds, not for time
{
3 strict pullups
30 DU
3 tall box jump 24"
}
B. 3x5 OH DB Tricep pulldown 42x1 tempo
3x5 @ 60#
C. 1x10 OH DB Tricep pulldown
1x10 @ 65#
D. Annie: 50-40-30-20-10 of
{
DU
situps
}
time: 7:37
WARM
5 min airdyne
std warmup
MAIN
A. 3x max reps pullup (strict or kipping - I did strict for a few, then switched:
3+7, 3+6, 3+5
B. AMRAP 20
{
5 deadlift 185# (Rx was 275#)
10 pullup
10 DB thruster 2x25# (Rx was 15 @ 2x50#
5 HSPU (Rx was 20 DB floor press)
250m row (Rx was 300)
}
4 rounds + 15 reps
WARM
5 min Airdyne
std warmup
MAIN
A. 3x5 DBTricepPullover 42x1 tempo
2x5 @ 55#
B. 1x20 DBTricepPullover #55
C. 5 rounds for time, ever 4 min, 5 sets:
{
14 cal Airdyne (Rx was 20 cal)
6 devils press (no pushup) 2x25# (Rx was regular, 8 reps)
}
WARM
5min AirDyne
Std Warmup
Clean Drills
few of each movement below
MAIN
A. Back Squat 3x5 at 42x1 tempo - slightly heavier than last week
warm: 5x45, 5x95#
main: 1x5 @ 115, 2x5 @ 135
B. 1x20 Back Squat AHAP
1x20x115
C. 5 rounds for time
{
5 Power Clean 115# (Rx was 135)
5 S2O (Push Jerk) 115# (Rx was 135)
5 box jump 24" (Rx was 30")
}
time: 5:30
WARM
5min Airdyne
std warmup
MAIN
Each of the tabatas below on 6 min mark (6,12,18), so 4 min tabata, 200m run, rest for 1:30-ish.
A. Tabata shoulder-taps (Rx was pushups)
~12 per round
200m run
B. Tabata V-ups
8 per round
200m run
C. Tabata bottom-to-bottom Air Squats
13 per round
200m run
D. Tabata KBS 26# (Rx was 53#)
13 per round
200m run
E. Tabata pullups
5 per round
200m run
WARM
500m row
std warmup
MAIN
Partner wod - once through each workout below, swapping 1 time. 4 min cap on each, rest 8-12, then move A-->B-->C
A. 4 min x 2
{
A1. 1000m row
A2. 4 min amrap of
{
5 DB Thruster 2x25# (Rx was 2x50#)
2 rope climbs 8' (Rx was 12')
}
4 rounds even
}
rest 4 min
B. 4 min x 2
{
B1. 800m run
A2. 4 min amrap of
{
5 Deadlift 135#
4 strict HSPU (Rx was 10)
}
4 rounds +5 DL
}
rest min
A. 4 min x 2
{
A1. 40 cal Airdyne (Rx was 50)
A2. 4 min amrap of
{
10 T2B
5 no-pushup burpee (Rx was burpee)
}
4 rounds even
}
WARM
5min Airdyne
std warmup
clean drills
MAIN
A. CJ Clusters 1.1.1 AHAP
warm: 3x45, 3x65
main: 1.1.1 @ 95, 115, 135, 155
B. 3x5 tempo incline DB tricep press (couldn't bench due to injury - this was my sub)
3x5 @ 50# (single DB)
C. (superset w B) 3x5 Tempo chinup 32x1
D. 3x5 bulgarian split squat
3x5/side 2x25 DB
WARM
std warmup
5 min Airdyne
MAIN
A. 10 rounds, every 4 min
{
14 cal Airdyne (Rx was 20cal)
10 jumpsquats (Rx was burpess)
}
WARM
std warmup
5 min AirDyne
snatch drills
MAIN
A. Power Snatch 1.1.1 AHAP
{
1.1.1 @ 75
1.1.1 @ 95
1.1.1 @ 115
}
B. AMRAP 6
{
5 deadlift 185 (Rx was 6 @ 275)
10 pullups (Rx was 12)
}
4 rounds + 3 DL
rest 3 min
C. AMRAP 6
{
4 Hang Clean 115# (Rx was 6 reps)
6 HSPU (Rx was 12 reps)
}
4 rounds
WARM
5 min AirDyne
std warmup
MAIN
A. 3x5 backsquat 42x1 tempo, 40%
2 sets at 95, 1 set 115
B. 1x20 backsquat unbroken
1x20 @ 95# (pretty manageable - could have done 115)
C. "Filthy Fifty". (had to scale a few elements). For time:
{
50 Box Jumps 20" (Rx was 24")
50 Jumping pullups
50 KBS 36#
50 walking lunges
50 K2E
50 push press 45#
50 supermans (Rx was GHD extensions - but gym only has one GHD right now)
50 wallball 14# (Rx was 20#)
50 mountain climbers (Rx was burpees, but have an injury right now)
50 SU (Rx was DU, but was using a too-long rope cause I forgot to bring mine)
}
time: 24:10 - better than my PR, but many scaled movements, so apples/oranges comparison.
WARM
std warmup
2 min Airdyne
medball clean drills
MAIN
(total, for time)
A.
{
50 medball cleans 14# (Rx was 20#)
25 HSPU
40 wallball 14# (Rx was 50 @ 20#)
}
rest 4 min
B.
{
40 cal Airdyne
20 burpees (not to full depth - pec injury)
40 cal Airdyne
}
Time: 21:30
WARM
750m row
std warmup
MAIN
A. BarMU practice
(shoulder still recovering, so just did 1x8 strict pullups to warm up)
B. 5 rounds for time
{
400m row (Rx was 500)
8 DBFloor Press 2x25# (Rx was 12 benchpress at 2/3 bw)
8 strict chinups (Rx was 12)
8 DB Thruster 2x25# (Rx was 9 reps at 2x50#)
}
21:30
WARM
std warmup
CJ drills
MAIN
A. 1.1.1 CJ clusters @ 80%
{
1.1.1 (20s b/t) Power Clean, Push Jerk)
}
95, 115, 135
B. 4 rounds, each for cals. Partner workout - each does 4 rounds with 3 min rest while partner works
{
200m run
4 Strict HSPU (Rx was 12, but kipping)
10 front rack lunge 75# (Rx was 95#, 12 reps)
15 cal on Airdyne
}
WARM
5 min Airdyne
std warmup
MAIN
A. Activation/skill work. 3 rounds, not for time
{
30 DU
2 kipping HSPU
2 rope pullup
}
B. 3 round chipper. max reps in 6 min, 8 min, and final round for time. 3 min rest b/t
{
40 WB 14# (Rx was 50 @ 20#)
40 KBS 36# (Rx was 53#)
20 T2B (Rx was 30 reps)
15 DB Floor press 2x25# (Rx was 20 reps at 2x50#)
10 strict pullups (Rx was MU's)
30 cal Airdyne
}
first round: WB, KBS, T2B, 1 DB press (101 reps)
second round: WB, KBS, T2B, 10 DB press (110 reps)
third round: WB, KBS, T2B, DB press, pullups, 25 cal (150 reps)
WARM
5 min Airdyne
std warmup
PowerSnatch drills w PVC and w training bar
MAIN
A. 4 min AMRAP
{
5 Deadlift 135# (Rx was 275#)
5 Box Jump 20" (Rx was 30")
}
5 rounds + 1 rep
3min rest
B. 4 min AMRAP
{
5 PowerClean 95# (Rx was 155#)
5 Burpees (Rx was burpee-over-bar)
}
4 rounds
3 min rest
C. 4 min AMRAP
{
5 thruster 75# (Rx was 135#)
5 C2B Pullup (<-- only movement I did Rx!)
}
4 rounds
//tweaked my calf yesterday, so short run today, deliberately slow pace.
A. Run 2.77km; 14:47; 5:20 pace
2nd day back at the gym, it was rough. Scaled all the things :-/
WARM
5 min AirDyne
Clean drills
200m run
MAIN
A. "Badger" - 3 rounds for time, 30 min cap
{
30 Squat Cleans 95# (I scaled to 20 at 75#)
30 Pullups (I scaled to 20)
800m run*
}
time: 23:00
(I pulled a calf muscle after 400m of the run in the second round. walked rest of it, did Airdyne for 3rd round)
Rest 5 min
B. "JT" 21-15-9 (I scaled to 9-6-3) of
{
HSPU
Pushups (i scaled - knee pushups)
Ring dip (I did DB tricep extension 35#)
}
(didn't record time)
1st day back at the gym in 16 months.
WARM
5 min Airdyne
T2B skill work
2x10 wallball (light weight)
MAIN
A. 5 rounds for time
{
20 wallball 12# (Rx was 30 reps at 20#)
15 T2B (Rx was 20)
10 cal Airdyne (Rx was 15)
}
Forgot to write time down! doesn't matter anyway!
A. Run 6.79; 40:34; 5:59 pace
It was like >85 degrees - using that as an excuse for the sluggish pace!
A. 800m run
B. 10, 9, 8... 2,1 of
{
T2B
Dips (w feet elevated)
Chinup
Box Jump 20"
}
C. 200m run
A. 10 min row
2210m
B. 4 rounds, not for time
{
1 HSHold
2 OneArmChinup (assisted)
4 OHPress 65#
}
C. 3 rounds, not for time
{
2 Strict HSPU
3 Squat Clean 115#
10 Hanging Knee Raise
}
A. 5 min Row
1100m
B. 4 rounds, not for time
{
PowerClean+PushJerk 5x95, 4x115, 3x135, 2x155
2x OneArm Chinup (band assisted)
}
A. Row 5 min
1050m
B. 5 rounds, not for time
{
3 Ring Pullup
3 Front Squat 95#
3x2 DB Row 25#
3x2 DB Tricep Extension 25#
}
A. 10 min row
2200m
B. 4 rounds not for time
{
Squat Clean: 5x95, 4x115, 3x135, 2x145
5 Ring Pullup
}
A. 5 min row
1100m
B. Not for time
{
5 Strict HSPU
10 Back Squat 95#
5 Weighted chinup 0#
4 Strict HSPU
10 Back Squat 95#
4 Weighted chinup 10#
1 Strict HSPU
10 Back Squat 95#
1 Weighted chinup 40#
}
A. 200m run
B. 10 rounds, not for time
{
5 pullup
5 Box Jump 20"
5 T2B
5 Air Squat
}
C. 200m run
A. Row 5 min
1100m
B. 5 rounds, not for time:
{
Power Clean + Push Jerk
2 Chinup
}
5x45, 4x95, 3x115, 3x135, 2x155
Went to the park. Did Murph. Not my fastest time, but not my slowest either! (though probably my slowest in like 4-5 years)
A. "Murph"
{
Run 1 Mile
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile
}
time: 45:38
A. 5 min row
1100m
B. 5 rounds, not for time
{
5 dip (banded)
5 OH Press 65#
}
C. 5 rounds, not for time
{
5 Front Squat 95#
3 Ring pullup
}
A. "half murph". For time:
{
800m run
10 rounds:
{
5 Pullup
5 Pushup
15 Air Squat
5 Pushup
}
800m run
}
time: 20:18 (little faster than last time around)
With memorial day coming up, figured I'd do a 1/2 Murph. Shoulder still bugging me, so did the pushups scaled (off a rock at 30 degree-ish incline).
A. Half Murph. For time
{
800m Run
50 pullups
100 pushups
150 Air Squats
800m Run
}
time: 21:30
(did as 10 rounds of (5,5,5,15))
A. 10 min row
2220m
B. 3 rounds, not for time
{
8 OH Press 65#
3 Tuck Front Lever
2 One Arm Chinup (assisted)
}
A. 2x50 SU
B. 3x HSHold
C. "Annie": 50-40-30-20-10 of
{
DU
Situp
}
timer ran out of battery >:-( but was about 9 min
A. 5 min row
1100m
B. For time (20 min ish)
{
10 CJ 95#
10 Weighted Pullup 20#
10 CJ 115#
10 Weighted Pullup 30#
10 CJ 135#
10 Weighted Pullup 40#
}
A. 5 min row
1150m
B. 4 rounds, not for time:
{
1 Power Clean
4 Front Squat (95, 115, 135, 135)
3 pullup
}
A. Run 8.29km; 44:38; 5:23 pace
Little slow, but first time getting anywhere north of 7k for a while.
A. 100 SU
B. 5 rounds, moderate pace but not timed
{
1 HSHold
2 HSPU
4 One Arm Chinup (band-assisted)
6 DB Snatch 50#
8 Air Squat
10 DU
}
A. 5 min row
1150m
B. 5 rounds, not for time
{
5 Front Squat 95#
5 DB Bench 2x25#
5 T2B
}
C. 5 rounds, not for time
{
5 Deadlift 135#
5 pullup
2x5 DB Row 50#
}
Felt like Sunday's run was too short so went out for a slightly longer one. Doing it after dinner made me pretty sluggish though :-/
A. Run 6.02km; 31:43; 5:16 pace
Impromptu chipper. Whittled away at this at a moderate pace
A. not for time, but good clip
{
200 DU
160 DB Curl 25#
120 Alt Lunge
80 Thruster 45#
40 Ring Pullup
}
Sunday run, but had to cut it short due to family obligations.
A. Run 3.5km; ~5min pace.
A. 5 min row
1050m
B. 5 rounds, not for time
{
2 wide-grip pullups
4 RingDip (band-assisted)
8 Back Squat 95#
}
A. Row 5 min
1100m
B. 5 rounds, not for time
{
1 HSHold
2 Pistol
4 DB Snatch 50#
8 T2B
16 DU
}
A. 5 min row
1100m
B. not for time {
6 Power Clean + PushJerk 75#
3 weighted pullup 0#
5 Power Clean + PushJerk 95#
3 weighted pullup 10#
4 Power Clean + PushJerk 115#
3 weighted pullup 20#
3 Power Clean + PushJerk 135#
3 weighted pullup 30#
2 Power Clean + PushJerk 155#
2 weighted pullup 40#
}
//park workout
A. 800m run
B. 10 rounds, not for time
{
1 Dip
2 Pistol
3 T2B
4 Box Jump 20"
5 pullup
}
C. 400m run
A. 5 min row
B. 5 rounds, not for time
{
5 DBBench 2x25#
4 DBThruster 2x25#
3 Perfect Pullup
2 Pistol
1 HSHold
}
A. Row 5 min
1100m
B. Not for time, but decent clip
{
10 Deadlift 45#
6 Ring Chinup
1 HSHold
10 Deadlift 95#
5 Ring Chinup
1 HSHold
8 Deadlift 135#
4 Ring Chinup
1 HSHold
6 Deadlift 185#
3 Ring Chinup
1 HSHold
4 Deadlift 205#
2 Ring Chinup
1 HSHold
2 Deadlift 225#
1 Ring Chinup
1 HSHold
}
A. 4 rounds, not for time, but constant pace
{
25 DU
20 Alt DB Lunge 2x25#
15 Box Step-up 24"
10 T2B
5 Ring Pullup
}
A. Run 12.0 km; 1:10:28; 5:52 pace
Slow, but I've been slacking on the running. That was the first time doing over 10k in ~4 months, so not surprising.
A. 10min row
2300m
B. 5 rounds, not for time
{
1 Clean 135#
2 Front Squat 135#
3 Ring Pullup
4 Pushup
}
A. Row 5 min
1100m
B. Clean complex
{
Deadlift
Power Clean
Hang Power Clean
PushJerk
}
45, 95, 135
C. 2 rounds
{
3 Front Squat 95#
3 Thruster 95#
2 T2B
1 C2B Pullup
}
D. CF Open 21.3 - For time, 15 min cap
{
15 Front Squat 95#
30 T2B
15 Thruster 95# <-- 5:11 tiebreak time
1 min rest
15 Front Squat 95#
30 C2B pullup
15 Thruster 95# <--Got 14 of these
1 min rest
15 Front Squat 95#
30 T2B
15 Thruster 95#
}
E. CF Open 21.4 - Heaviest version of this complex in 7 min
{
Deadlift
Power Clean
Hang Power Clean
PushJerk
}
160, then 170.
A. Row 5 min
1100m
B. Warm 3 rounds, not for time
{
5 Thruster
Clean complex from CFO 21.4
2 pullups
2 T2B
}
C. CF Open 21.3. For time, 15 min cap
{
15 Front Squat 95#
30 T2B
15 Thruster 95#
1 min rest
15 Front Squat 95#
30 C2B Pullup
15 Thruster 95# <-- I got to here, got 5 of these
1 min rest
15 Front Squat 95#
30 BarMU
15 Thruster 95#
}
Then immediately into:
D. CF Open 21.5. Starting at 15 min cap above, or when finished (ha). Set a max weight for this complex w/in 7 min time cap:
{
Deadlift
(Power) Clean
Hang Clean
(Push) Jerk
}. Did 135 as a baseline, then 155. Started 165 but bailed after the clean. Figured I'd redo monday
So:
21.3: 110 reps
21.4: 155#
A. Row 5 min
1100m
B. 3 rounds, not for time (just trying out movements of CFOpen at light weight)
{
5 Front Squat 65#
5 Thruster 65#
5 T2B
3 Strict pullup
}
A. Row 5 min
1100m
B. 2 rounds
{
3 Burpee Box Jump Over 24"
4 Alternating DB Snatch 25#
}
C. CF Open 21.2 - 20 min timecap
{
10 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
20 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
30 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
40 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24" <-- Got 4 of these done by time cap
50 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
}
149 (4 more reps than last time :-/)
A. Row 5 min
1100m
B. 3 rounds
4 DB Snatch 25#
1 Box Jump
C. CF Open 21.2 (same as 17.1). For time, 20 min cap
{
10 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
20 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
30 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
40 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
50 Alternating DB Snatch 50#
15 Burpee Box Jump Over 24"
}
141 reps (36 into the set of 40)
Last time I did this I got into the round of 50 snatches. This time I didn't get through the round of 40. Ugh. Maybe redo Sunday but doubt it.
A. 5 min row
1100m
B. 5 rounds
{
1 HS Hold
5 DB Thruster 2x25#
5 Ring Dip (banded)
2 pistols
}
A. 10 min row
2200m
B. 4 rounds, not for time
{
3 ring pullup
1 PowerClean
*Front Squats
}
6*45, 5x95, 4x115, 3x135
A. 5 min row - hard effort for distance
1366m
B. Pullup ladder - strict ring pullups
1, 2, 3, 4, 5
AM
A. Run 3.5km; 16:35; 4:44 pace
PM
B. CF Open 21.1 (second attempt - this time making sure camera was rolling :-). For time:
{
1 Wallwalk
10 DU
3 Wallwalk
30 DU
6 Wallwalk
60 DU
9 Wallwalk
90 DU
15 Wallwalk
150 DU
21 Wallwalk
210 DU
}
15 min time cap. Got through the 9/90 set this time, then did 5 wall walks. so 214 reps (better than 169 the other day!)
(as of sunday night that puts me about 19175/36580 among men overall or 52nd percentile, and 657/2286 for my age group - or 29th percentile. Lower than my ranking in the past, but better than I expected after slacking on my training this year)
Did the first workout of the open. Doing it from home meant I had to record it, and I didn't start the dang camera properly and it didn't record. Oh well, guess that's decided for me whether to do it a second time or not.
A. Row 5 min
1150m
B. 3 rounds, not for time:
{
1 wall walk
10 DU
}
C. CF Open 21.1
{
1 Wallwalk
10 DU
3 Wallwalk
30 DU
6 Wallwalk
60 DU
9 Wallwalk
90 DU
15 Wallwalk
150 DU
210 Wallwalk
210 DU
}
15 min timecap
I got through 1,3,6... the 9 wallwalks took a LONG time. As I fatigued my form got sloppy and it was hard to walk back all the way to the line. Got through them and then got 50 DU out of the 90 DU.
1+10+3+30+6+60+9+50 = 169 reps
A. 10min row for distance
2325m
B. 10 rounds, not for time
{
1 HSPU
2 PowerClean + Pushjerk 135#
3 Ring Pullup
4 OHDBLunge 50#
}
A. 5 min row
1200m
B. 5 Rounds, not for time
{
5 Deadlift, increase per round (95, 135, 185, 205, 225)
4 DB Snatch 50#
3 Perfect Pullup
2 Strict HSPU
1 HSHold
}
A. Row 5 min
1200m
B. 1,2,3,4 of
{
PowerClean + PushJerk 135#
HSPU
Weighted Chinup 25#
}
C. 5,4,3,2,1 of
{
DB Curl 25# (per side)
Hanging Knee Raise
}
A. 5 min row
1100m
B. 1m row for distance
280m
C. 5 rounds, not for time
{
1 HSHold
2 One Arm Chinup (assisted)
3 Pushups
4 Pistol
}
A. Row 5m
1200m
B. 10 rounds, not for time
{
1 PowerClean 95#
3 Front Squat 95#
3 Ring Pullup
1 HSHold
}
A. 10 min row
2222m
B. 15 rounds, not for time
{
2 HSPU
2 CJ (PowerClean, PushJerk) 135#
2 Ring Pullup
2 Hanging Knee Raise
2 Pistols
}
A. 10 min row
2200m
B. 5 rounds, not for time
{
4 Front Squat 95#
3 RingPullup
2 Pistol
1 HSHold
}
A. Row 5min
1200m
B. 6 rounds, not for time:
{
3 Squat Cleans (45, 65, 95, 115, 135, 155)
3 pushups
3 HSPU
3 Ring Pullups
3 Box Jump 30"
}
A. 15 min row for distance
3500m
B. 5 Rounds, not for time
{
1 HSHold
2 Pistol
3 Ring Pullup
4 Ring Dip (banded)
5 Thruster 45#
}
A. 5 min row
1100m
B. 10 rounds, not for time
{
1 HSHold
2 PushPress 95#
3 Ring Chinup
4 Front Squat 95#
}
A. 10 min row
2220m
B. 10 Rounds, not for time
{
3 PowerClean + Push Jerk 135#
3 Ring Pullup
}
A. Row 10 min
2200m
B. 5 rounds, not for time
{
Power Clean + Push Jerk (See below)
3 Dip (banded)
2 Ring Chinup
1 HSHOld
}
5x65, 4x95, 3x115, 3x135, 3x155 (clean only)
A. Row 5 min
1100m
B. 9 rounds, not for time
{
9, 8, 7...1 Front Squat 95#
1,2,3...9 Ring Pullup
}
A. Row 5 min
1100m
B. 10 Rounds, not for time
{
1 HSHold
2 Power Clean 135#
3 Ring Chinup
4 Pistol
5 Deadlift 135#
6 Deltoid Plate Raise 25#
7 Box Jump 24"
8 DB Curl
9 Incline situp
10 DU
}
A. Row 15 min for distance
3400m
B. 5 rounds, not for time
{
5 Front Squat 95#
4 Pushup
3 Ring Pullup
2 Pistol
1 HS Hold
}
A. Row 20 min for distance
4300m
B. 3 rounds, not for time
{
3 ring pullups, slow
5 inclined pushups (rehabbing still)
}
A. 5 min row
1100m
B. 5 rounds, not for time
{
1 HSHold
3 Ring Pullup
PowerClean+PushJerk
}
5x45, 3x95, 3x115, 3x135, 2x155
A. Row 10 min for distance
2222 m
B. 5 rounds, not for time
{
1 HSHold
1 Power Clean 95#
3 Front Squat 95#
3Weighted Ring Pullup 45#
3 Deltoid Plate Raise 45#
}
A. 5min row
1150m
B. 5 rounds, not for time
{
Power Clean + Push Jerk (reps/weights below)
1 HSHold
2 One Arm Chinup (assisted)
}
5x45, 5x95, 4x115, 3x135, 2x155 (failed second jerk)
A. 10min row for distance
2450m
B. 5 rounds, not for time
{
5 RingDip (banded)
3 Ring Pullup
}
WARM
Row 5 min
1100m
MAIN
A. 10 rounds, not for time
{
1 Power Clean & Push Jerk 155#
2 Shrimp Squat
3 HSPU
4 Deadlift #155
5 Ring Pullup
6 DB Tricep Extension
7 Hanging Knee Raise
8 DB Curl 2x25#
9 Inclined Situp
10 DU
}
550 reps!
A. Row 15 min for distance
3400m
B. 5 rounds, not for time
{
5 Ring Rows
5 Dips (w band - still rehabing)
}
A. 5 min Row
1100m
B. 5 rounds, not for time
{
1 HSHold
2 pistols
3 (1 clean) Front Squat 95#
4 Pullup
5 Plate Raise 45#
20 DU
}
WARM
5 min row
1100m
MAIN
A. 10 rounds, not for time
{
1 HSHold
3 Perfect Pullups
5 Front Squat 95#
}
WARM
5min row
1100m
Clean drills
MAIN
A. 5 rounds, not for time
{
Power Clean + Push Jerk (5x45, 4x95, 3x115, 3x135, 2x155(failed second jerk))
2 RingChinup
1 HSHold
}
WARM
5 min row
1100m
MAIN
A. Activation: 3 rounds not for time
{
3 Ring pullups
5 Thruster 45#
}
B. "Fran". For time, 21-15-9 of
{
Thruster 95#
Pullup (on bar)
}
Time: 11:15 (UGH. Outta shape. Used to be under 7 min)
WARM
5 min row
1100m
MAIN
A. 1 min row for distance
292m (prev 288)
B. 10 rounds, not for time
{
1 HSHOld
1 Power Clean 95#
3 Front Squat 95#
3 Ring pullup
}
WARM
clean drills
MAIN
A. 10 min row
2100m
B. 1 min row sprint
284m
C. 3 rounds, not for time
{
3 weighted pullups 25#
1 Power Clean 135#
3 Front Squat 135#
}
WARM
5 min row
MAIN
A. 1 min row for distance
288m
B. 2 rounds, not for time:
{
3 ring chinup
10 deadlift 45#
}
C. 6 rounds
{
5 Deadlift (95, 115, 135, 185, 205 225)
3 Ring Chinup (slow up/down)
}
For part B, I at least tried to hold a moderate pace to gas my lungs a bit - something I've been slacking on in my training. Got to get aerobic capacity back in shape before the Open!
A. Row 5 min
1100m
B. 5 rounds
{
3 CJ (light) 45, 45, 65, 95, 115
3 ring pullups
1 HSHold
}
C. For time: 1,2,3,4,5,4,3,2,1 of
{
CJ 135#
HSPU
Pullup
}
15:00
Day got away from me so ended up doing a short workout at like 9pm, which is better than nothing
A. 4 rounds, not for time
{
25 DU
3 dips (banded - still recovering from whatever I did to shoulder)
2 chinup
1 HSHold
CJ drills w empty bar
}
B. 4 rounds, not for time
{
3 CJ 95/115/135/155 (powerclean only at 155)
3 Banded Front Lever Raise
2 Pistol
25 DU
}
(upper body strength, light day)
WARM
5 min row
1100m
MAIN
A. 5 rounds, not for time
{
1 HSHold
2 Chinup
3 TuckFrontLeverRaise
}
B. 5 rounds, not for time
{
3 Strict HSPU
3 Weighted Pullup #25
}
Just did the row challenge today, that's it.
WARM
5 min row
1100m
MAIN
A. 10 min row for distance
2350m
WARM
5 min row
1100m
MAIN
A. 5 rounds, not for time
{
5 OHPress 45, 45, 65, 65, 65
3 pullups
}
B. 3 rounds, not for time
{
1 clean, 5 Front Squat 95, 115, 135
3 Weighted Pullup 20, 30, 40
}
A. 10 min row, moderate pace
2320m
B. 10 Rounds, not for time
{
1 HSHold ~10s
2 HSPU
3 Power Clean Push Jerk 135# (First 3 rounds 95#, 115#, 115#)
4 Pistol
5 Ring Pullup
6 Plate Raise
7 AirSquat
8 DBCurl 25#
9 WeightedSitup 20#
10 DU
}
