2023-01-31 WoD

WARM
400m run
std warmup
2x20 DU
clean drills

MAIN

A. work to a heavy 3 rep Hang Power Clean
3x75, 3x95, 3x115, 3x135, 3x155

B. EMOM 7
{
2 Hang Power Clean 155
}

C. 3 rounds, each for time, 2min rest b/t
{
12 cal Airdyne (was 15 Rx)
40 DU
5 Hang PowerClean 135# (Rx was 10 at 115, but I felt like going heavier)
}
times: 2:07, 2:09, 2:15

2023-01-30 WoD

WARM
400m run
std warmup
3 rounds
{
4/side gorilla row 26#
2/side pistols (off box)
} 

MAIN

A. Activation. 3 rounds nft
{
2 scap pullup
2 half pullup
2 strict pullup
2 pushup
} 

B. "Cindy". 20min amrap
{
5 pullup
10 pushup
20 air squats
}
20+28 
26 rep PR. Segmented, so not sure if that's "RX" but I'm calling it good. 5 pushup into 2-3 squats, 5 pullup, 5 pushup into remaining 12-13 squats.

2023-01-29 Snowboarding

 In preparation for next week's ski trip, drove up to Mt Hood and got ~3hrs of snowboarding in

A. Snowboarding, 3hrs (most of it in lift lines!)

2023-01-28 WoD

WARM
400m run
std warmup 
2x30s row
2x
{
4/side gorilla row 2x20#
4 DB Hang Clean 2x20#
}

MAIN

A. Partner workout (team of 2). 16min amrap
{
Partner 1:
{
10 DB Floor Press 2x35#
10 Gorilla row (5/side) 2x35#
10 DB Hang Clean 2x35#
}
Partner 2:
Hold plank position
}
6 full rounds each

2 min rest, then..

B. Partner workout (team of 4). 8 min AMRAP
{
200m row, rotating.
}
1900m total, but was 2 full rounds of 200m each, then I did 200, then one of partners did 100m
(so 2x200m sprint for me)

2023-01-27 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5 rounds, not for time
{
5 deadlifts
5 wallball 20#
2 HSPU
30s row
}
95, 135, 185, 205, 225(3 reps)

B. CF Open 17.4 (also 16.4). 13 min AMRAP
{
55 deadlift 225#
55 wallball 20#
55 cal row
55 HSPU
}
141. Got through the deadlifts in 7 min (ugh. 2min slower than I'd hoped). Got through deadlifts, wallball, and 31 cal into the row.

2023-01-26 WoD

WARM
400m run
std warmup
3 rounds
{
6/side KB Row 26#
5/side KB OH Press 26#
}

MAIN

A. 10 min EMOM
{
min 1: 8 Benchpress 95# (no rest at top)
min 2: 3-5 weighted chinup w slow negative (16#KB) (5 reps first 2 sets, 3 reps last 3 sets)
}

B. 10 min EMOM
{
min 1: 6/side landmine reverse lunge w 25# plate
min 2: 6/side landmine kneeling press w 25# plate
}

C. 8 min tabata (ie. double tabata)
{
even sets: 12 cyclist squat (close heel squat w plate under heels)
odd sets: 50' farmer carry 2x53# KB
}

2023-01-25 WoD

WARM
400m run
std warmup
several of movements below

MAIN

A. Strength/activation. 4 rounds, not for time
{
5/side DB Pushpress
6 hanging leg raise
}
35, 40, 45, 50# DB

B. 22min AMRAP
{
5 S2O (PushPress) 95#
10 T2B
20 rKBS 53#
}
at 5:00, 10:00, 14:00: 1 long block run (200m?)

Total: 8 rounds + 15 reps Rx
(between T2B & KBS, this was suprisingly taxing on grip over everything else)

2023-01-24 WoD

WARM
400m run
2x30 DU
std warmup

MAIN

A. 10-8-6-4-2 Back Squat
10x95, 8x115, 6x135, 4x155, 2x175

B. For time:
{
90 DU
30 BackSquat 95# (did unbroken)
8 RingMU (Rx was 30 pullups, Rx+ 10MU)
60 DU
15 BackSquat 135# (did unbroken)
8 RingMU (Rx was 15 C2B pullups, Rx+ 10MU)
30 DU
*at any time after 5 min (I did in middle of second MU set):
20 cal AirDyne (~2min)
}
time: 14:25

2023-01-23 WoD

WARM
std warmup
clean drills

MAIN

A. Activation: 4 rounds, not for time
{
Clean High Pull
Power Clean
Squat Clean
}
95, 115, 135, 155

B. (Superset w A) 4 rounds, not for time
{
5s Ring Hold (high)
5s Ring Hold (low)
}

C. 5 min EMOM
{
Hang High Pull
Power Clean
Squat Clean
}
3 sets at 115, 2 sets at 135

D. "Running Elizabeth"
{
3 block run (accidentally ran 4 blocks)
21 Power Cleans 95#
21 Ring Dip
2 block run 
15 Power Cleans 95#
15 Ring Dip
1 block run (accidentally ran 4 blocks)
9 Power Cleans 95#
9 Ring Dip
}
time: 12:38

2023-01-22 WoD

 WARM
400m run
500m row
clean drills

MAIN

A. Work to a heavy SquatClean+PushJerk
3x45, 3x95, 3x115, 3x135, 3x155, 3x165(PowerClean+PushJerk)

B. (Superset w above) HSHold
5x1

C. 5 strict HSPU

2023-01-21 WoD

WARM
400m run
std warmup
clean drills
5x95 PowerClean

MAIN

A. Teams of 4. 30 min AMRAP
{
100 PowerClean buy-in 115# (5x5 per person)
Then max rounds of:
{
12 cal row
10 DB pushpress 2x35# (Rx was 2x50#)
10 BoxJump 24"
}
at 20 min, pause the above and do:
60 PowerClean 115#
}
7 1/2 rounds (5 rounds before the 20min break, then 2 1/2 rounds after

2023-01-20 WoD

 //Another Open workout programmed. Unlike the one from last monday, I did considerably worse than my previous attempt at this. Both because two of the movements hit on weaknesses-due-to-past-injuries (Snatches, BarMU) but also because I'm just more out of shape so time was the enemy.

WARM
400m run
std warmup
snatch drills

MAIN

A. Activation - 4 rounds, not for time
{
1 Hang Power Snatch
1 Power Snatch
1 OH Squat
10 lat pulldowns
}

A2. Added a couple C2B pullups and BarMU

B. CF Open 19.4. 12 min cap
{
3 rounds for time
{
10 Power Snatch 95#
12 bar-facing burpees
} (My split time 8 min vs 6:10 a couple years ago)

3 min rest (after which time I had 1 min, vs 2:50 last time around)

3 rounds for time
{
10 BarMU
12 bar-facing burpees
}
Of this second part, I got 4 reps vs 22 last time around

}
total: 70 reps vs last time around 86 reps

2023-01-19 WoD

WARM
400m run
std warmup

MAIN

A. 10 min EMOM
{
3 banded sumo deadlift 135#
2 wall walk
}

B. 3 rounds, not for time
{
15 KBS 35#
1 length sled push (sled +35#)
15 KBS 35#
1 length sled push (sled +35#)
15 KBS 35#
}

C. 3 rounds, not for time
8 DB Y-raise 2x10#

2023-01-18 WoD

WARM
400m run
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
4/side SA DBCJ (25#, 30#, 40#)
20 DU
4 weighted hanging knee raise (20# medball)
}

B. 25 min EMOM
{
min 1: 10 T2B
min 2: 10 cal Airdyne
min 3: 5/side SA DBCJ 50#
min 4: ~45 DU
min 5: rest
}

2023-02-17 WoD

WARM
400m run
std warmup
2x45s SU
2x45s DU
2 rounds:
{
6/side KBLunge 35#
6 Goblet squat 35#
4/side RDL 35#
}

MAIN

A. 3x5 back squat at moderate/heavy
warm: 5x95, 5x135, 5x155
main: 5x185, 5x205, 3x225

B. 3 rounds, each for time, 2 min rest b/t
{
250m row
20 pushup
(1 clean)
15 back squat 95#
}
times: 2:17, 2:27, 2:35

2023-01-16 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 5 rounds, not for time, rest between sets
{
Power Snatch
OH Squat
Hang Power Snatch
OH Squat
}
2x45, 3x65, 1x75

//part B was supposed to be Isabelle, but I subbed Grace instead

B. "Grace". For time:
{
30 PowerClean + Push Jerk 135#
}
Time: 6:32

2023-01-15 WoD

// Light workout w my kid on Sunday

WARM
light stretching
clean drills

MAIN

A. work to a heavy PowerClean+PushJerk
5x95, 4x115, 3x135, 2x155, 2x165, 2x175(failed both).
1x175 HangPowerClean+PushJerk
2x155 SquatClean
2x135 SquatClean

B. MU Work
2x3 ring pullup
3x1 StrictMU

2023-01-14 WoD

 WARM
std warmup
deadlift 5x95, 5x135x 5x185

MAIN

Partner workout, do A, then switch over. yougo/igo

A. 15 min AMRAP
{
A1.
{
8 Deadlift 185 (Rx was 225)
10 pushup
}
A2.
{
8 DB Front Rack Squat 2x35# (rx was 2x50#)
10 abmat situps
}
}
6 rounds + 4 deadlift

8 min rest

B. 15 min AMRAP
{
B1.
{
12 cal Row
10 burpee over rower
}
B2.
{
2 block run 
10 box jump over
}
}
2 rounds even (partner was a little short on the last round, but I got 2 full runs in.

2023-01-13 WoD

 //Did the CF Open 15.3 today, which was fun because my MU's have gotten far better than '15 (where I'd only just gotten them for the first time recently), and so was able to crush my score from 7 years ago.

WARM
400m run
2 min Airdyne
std warmup

MAIN

A. Activation. 3 rounds, not for time
{
20 DU
5 wallball
1st, 2nd round: ring pullups + ring dips, 2 MU on 3rd round)
}

B. CF Open 15.3. 14 min AMRAP
{
7 Ring MU (both rounds, did 2+5 singles)
50 wallball (did 14+12+10+8+6 in round 1, 12+10+8+6+6+4+4 in round 2)
100 DU (sets ranging between 3-4 and 20. Tripped myself up a lot. ugh)
}
1 full round + 7MU, 50WB, 40 DU = 254. (previous score 157)

FWIW, in 2015, this score would have been in top 6% of men 50-54; or top 35% of men overall.

2023-01-12 WoD

WARM
400m run
500m row
std warmup
3 rounds, not for time
{
8 KBS
8 banded good mornings
8 banded OH press
}

MAIN

A. 100 Hang Power Clean 75#
Every break, do 5 ring dips.
(I did this in 4 sets: 33, 22, 25, 20. So 3 sets of ring dips)

B. 4 rounds, not for time
{
10 banded face pulls
10 palloff press
10 plank KB Pullthru
}

C. 3 rounds, not for time
{
1 down/back sled push (sled+25#)
6 cal Airdyne, arms only
}

2023-01-11 WoD

WARM
400m run
std warmup

3 rounds, not for time
{
10/side one legged deadlift (2x25#DB)
10 seated DB Z Press
20s hollow hold
10 banded hamstring curls
}

MAIN

A. Activation. 5-6 rounds, not for time
{
3 deadlift (building)*
1 HSPU (strict
1 HSHold ~10s
20 DU
}
5x95, 5x135, 3x185, 3x205, 3x225, 3x245

B. 14 min AMRAP
{
7 deadlift 185#
5 strict HSPU (first two sets had hands on plates, then on floor)
35 DU
}
score: 7 rounds + 3 deadlift

2023-01-10 WoD

WARM
400m run
2x20DU
std warmup

MAIN

A. 8 min EMOM
{
min 1: 10 cal Airdyne
min 2: 12 gorilla row 36#
}

B. 8 min EMOM
{
2 Squat-clean-thruster
}
2x2@95, 2x2@115, 2x2@135, 2x2@145

C. 8 min EMOM
{
min 1: 10 cal row
min 2: 6 burpees
}

D. 8 min EMOM
{
min 1: 4 benchpress 115#
min 2: 15 medball situp 20#
}

2023-01-09 WoD

WARM
400m run
std warmup
thruster drills

MAIN

A. Activation, 4 rounds, not for time
{
1 min row
3 thrusters, increasing weight (75, 95, 115, 115)
3 weighted pullups (15, 15, 25, 25)
}

B. "Jackie". For time:
{
1000m row
50 thruster 45#
30 pullups
}
8:42 (5s slower than my PR. Better than I thought I'd do!)

2023-01-08 WoD

 WARM
750m row
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165, 1x170, 1x175(f)

B. (superset w above) 8 sets
2 sets 3 strict pullups
2 sets 3 strict ring pullups
4 sets 1 strict MU (failed last one)

C. (superset w above) 8 sets
HSHold

2023-01-07 WoD

// screwed up and thought class was 9 (was 8:30, with another at 9:30), so I did a 5k row to kill time and then did the later class.

WARM
400m run
std warmup
several of all movements below

MAIN

A. 5k row (again, prior to workout)
22-ish min

B. Partner workout. For time (each movement can be split up as needed, and done in any order, but finish all of one movement before moving to second
{
100 wallball (5x10 each, alternating)
75 Power Clean 95# (Rx+ weight) (6x5+1x8 each)
50 DB Box stepup 1x40# (3x6+1x7 each)
200 DU (2x50 each each)
}
at 5:00, stop and do 1-block run relay. 
at 10:00 stop and do 15cal each on the Airdyne
Total time: 18:40

2023-01-06 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 4 rounds, not for time
{
2 Power Cleans
2 Front Squat
2 scap pullups + 2 half pullups + 2 strict C2B Pullups
}
95#, 115#, 135#, 155#

B. 5 rounds for time
{
10 bar facing burpees
(1 Power Clean 135#)
5 Front Squat 135#
}
time: 12:20

2023-01-05 WoD

WARM
400m run
std warmup

MAIN

A. EMOM 8
down-n-back sled push (did round 1 w 70#, round 2 w 45#, rounds 3-8 w 25#)

B. EMOM 8
8 bench press 95# w 2s negative

C. EMOM 8
6 barbell glute bridge 95#

2023-01-04 WoD

WARM
400m run
std warmup
Several of each of movements below

MAIN

A. 20min EMOM, rotating through below:
{
Min1: 10 T2B
Min2: 11 shuttle runs
Min3: 25 abmat situps (Rx was 15-20)
Min4: 12 cal row
}

B. 4 rounds, not for time
{
10 dual DB Curl 2x25#
10 DB RollingTricepExtension 2x25#
}

2023-01-03 WoD

WARM
400m run
std warmup

MAIN

A. Skill/Strength. 5 rounds
{
5/side DBOHPress 35#
20 DU
5 DBHangSnatch 35#
}

B. 14 min AMRAP
{
50 DU
10 R DB HangSnatch 35#
10 L DB HangSnatch 35#
10 R DB PushPress 35#
10 L DB PushPress 35#
}
5 rounds even

2023-01-02 WoD

WARM
400m run
std warmup

MAIN

A. Activation. 3 rounds not for time
{
5 tempo air squats
5 hang cleans (95, 115, 135)
3 dips
3 pullups
}
Latter rounds, transitioned dips/pullups to MU work. Did some kipping MU without false grip. Was planning on doing workout below RX but MU's were not going well today and 21 of them was not in the cards.

B. "Nasty Girls" (scaled). 3 rounds for time
{
50 AirSquat
7 pullups*
7 Ring Dips*
10 Hang PowerClean 135#
}
*Rx would be these combined into 7MU
time: 9:50
I've done this one Rx before at 14 min and change. May try it again soon on an open gym day.