2023-02-28 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 3 rounds of this complex, at light weight
{
3 pause cleans (pause below knee, pause at pocket)
3 front squat
3 strict press from split jerk position
}
45,65,75

B. Work to a heavy CJ (PowerClean + PushJerk)
3x95, 3x115, 3x135, 2x155, 2x165

C. 10min amrap
{
7 PowerClean 135#
10 burpee bar jump
}
5rounds+7PCs

2023-02-27 WoD

WARM
400m run
std warmup
DU drills

MAIN

A. 16 min EMOM
{
min1: 5 Right DB Bulgarian Split squat, elevated foot on plate
min2: 5 Left DB Bulgarian Split squat, elevated foot on plate
min3: 5 Strict pullups
min4: 30s DU
}

B. "Annie" - 50-40-30-20-10 of
{
DU
Situps
}
Time: 7:11 (about a minute slower than my best, but not too bad, considering I kept tripping on DUs)

2023-02-26 CFOpen 23.2

 //after a week in Vegas eating (poorly) and drinking (excessively), I figured this wouldn't go well. I was right.

WARM
500m row
Clean Drills
std warmup

MAIN

A. Work to a moderate SquatClean thruster
3x45, 3x75, 3x95, 2x115, 1x135

B. (Superset w above)
3x3 burpee pullup

C. CFOpen 23.2a. 15 min AMRAP
{
5 burpee pullups
10 shuttle runs (50')
10 burpee pullups
10 shuttle runs (50')
15 burpee pullups
10 shuttle runs (50')
20 burpee pullups
10 shuttle runs (50')
25 burpee pullups (got 23 of these)
}
score 113

Immediately into...

D. CFOpen 23.2b. In remaining 5 min, establish a 1-rep thruster
1x135, 1x155, 1x165(Failed), 1x160
score: 160#

Blech. C was a so-so score (25th percentile), D was quite poor for my age bracket (around 50th percentile)

2023-02-25 WoD

 //back in the box after slacking while on biz travel >:-p

WARM
2 min Airdyne
std warmup
deadlift drills

MAIN

A. Build to a heavy version of this complex
{
2 deadlift
1 Hang Clean
2 Front Squat
}
1x45, 2x95, 2x115, 1x135, 1x155, 1x165, 1x170

B. Partner workout. 20min AMRAP
{
500m row (250 each, while partner rests)
10 Deadlift 155 (split, 5 each - Rx was 185)
20 Box Jumps 24" (split, 10 each)
30 Air Squats (synchro)
}
4 rounds + 500m row

2023-02-22 WoD

 //quick hotel workout while travelling

A. 1,2,3....9,10,9.....3,2,1 of
{
Pushup
Situp
Airsquat
}

2023-02-20 WoD

 //pretty sore from Friday, Saturday workouts, then snowboarding yesterday. Scaled quite a bit this morning.

WARM
400m run
std warmup
4 rounds, nft
{
1 HSWalk
20s HSHold
10 seated DB Press
}

MAIN

A. Activation - 5 rounds
{
3 Deadlift (115, 135, 155, 185, 205)
1 strict HSPU
}

B. "Diane with a jump". 15 min cap.
(Rx+ was 21-15-9 of 225DL and HSPU, but I scaled a lot of stuff here)
{
100DU
21 Deadlift 155#
7 HSPU (strict)
50DU
15 Deadlift 155#
5 HSPU (strict)
25DU
9 Deadlift 155#
3 HSPU (strict)
}
Time: 9:55

2023-02-19 Skiing

 A. 5hrs of snowboarding

2023-02-18 WoD

WARM
400m run
250m row
std warmup

MAIN

A. 25 min amrap. Syncro with partner.
{
15 left side goblet lunge 35# (Rx was 50#)
15 right side goblet lunge 35# 
15 left DB PushPress 35# (Rx was 50#)
15 right DB PushPress 35#
3 block run together
}
Completed 5 full rounds, went over by 20s or so

 

2023-02-17 CFOpen 23.1

Repeat of a previous open workout, that I've done a few times since it originally debuted in 2014. Tied my PR, but judging was a bit looser - probably a couple 'no reps' etc, so lets call it not-quite-tied. Still an acceptable performance, IMO.

WARM
400m run
std warmup
clean drills

MAIN

A. Activation. 3 rounds, not for time
{
1 min row
5 T2B
5 Wallball
3 Cleans (95, 115, 135)
1 MU (just did 2 of these)
}

B. CFOpen 23.1 (also 14.4). 14min amrap
{
60 cal row
50 T2B
40 Wallball 20#
30 PowerClean 135# <--finished these at 13:30
20 MU <-- got 2 of these done before timecap
}
182 reps
}

2023-02-16 WoD

 //didn't push hard today - Open starts tomorrow!

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
10 Romanian deadlift 135#
50' sled push (sled+25#)
10 Romanian deadlift 135#
}

B. 4 rounds, not for time
{
5 bench press 95#
10 inverted bw row (basically same as a ring row, but w bar)
}

C. 4 rounds, not for time
{
8/arm DBCurl 25#
10 skull crushers 35#
}

2023-02-15 WoD

 WARM
400m run
200m row
std warmup

MAIN

A. 4 rounds, not for time
{
10s HSHold w 4-5 shoulder taps
10 KBS 53#
30s row
}

B. 25 min EMOM
{
min 1: 25ft seal walk
min 2: 12 cal row
min 3: 25 ab mat situps
min 4: 25 KBS 35#
min 5: rest
}

2023-02-14 WoD

WARM
std warmup (which I was late for)

MAIN

A. 7x1 Front Squat - heavy & building
warm: 5x45, 5x75, 5x105
main: 1x 135, 165, 185, 205, 185, 185, 185

B. (superset w above) 7 x 20s DU practice

C. 5 rounds for time
{
45 DU
10 Goblet Squat 50# DB
}
time: 6:54 (some of those DUs were no-reps, for sure though)

2023-02-13 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. Snatch complex, increase weight as you go
{
Power Snatch
OHSquat
Snatch
}
45, 75, 95 (then subbed to CJ and did 115, 135)

B. (superset w above)
{
round 1,2: 3 kip swings, 1 ring pullup, 2 RingDip
round 3,4: 1 RingMU
}

(C. was originally a modded "Amanda", but I strayed so far from that, I'm not labelling it as such)

C. For time: 5,4,3,2,1 of
{
RingMU
PowerClean + PushJerk 135#
}
time: 9:36

2023-02-12 WoD

A. Run 2.34k; 12:07: 5:11 pace
(have been slacking on my runs, so decided to do a short one as my warmup)

B. work to a heavy CJ (power clean, Push jerk)
5x45, 5x75, 5x95, 4x115, 3x135, 2x155, 2x165, 1x170 (fail), 1x170 (Hang Power Clean only)

C. (superset w above) 7 rounds, not for time
{
1 HSHold
3 ring pullup, 3 ring pullup, 1MU, 2MU(cont), 3MU(cont), 1 strictMU, 1 strictMU(failed)
}

2023-02-11 WoD

 WARM
std warmup
2 rounds
{
10 KBS 26#
10 Goblet squat 26#
10 scap pulls
3 pullups (strict)
1 block run
}

MAIN

A. For time - Partner workout. You go/I go; with static work while partner works.
{
4 block relay run (2x1block each)
50 Front Squat 95# (15, 10 each)
*Static hang while partner works
40 pullup (11,9 each)
*Wall sit while partner works
3 block relay run (1 did 2 blocks, partner did 1)
40 Front Squat 95# (11, 9 each)
*Static hang while partner works
30 pullup (9,6 each)
*Wall sit while partner works
2 block relay run (1 block each)
30 Front Squat 95# (9, 6 each)
*Static hang while partner works
20 pullup (10 each)
*Wall sit while partner works
1 block run together
}
time: 21:40

2023-02-10 WoD

WARM
400m run
standard warmup

MAIN

A. 12 min emom (4 rounds)
{
min 1: 3 box jump
min 2: 6 DB snatch (25, 25, 45, 50#)
min 3: 1 HSHold + HSPU
}

B. CF Open 22.1 - 15 min AMRAP
{
3 wall walks
12 DB Snatch (alternating) 50#
15 box jump over 24"
}
5 rounds + 18 reps (couple better than last time I did it, but to be fair, we didn't pedantically mark out the distances for the wall walks, etc)

2023-02-09 WoD

WARM
400m run
std warmup
2x5x95# benchpress

MAIN

A. Benchpress - drop sets, 3 rounds, superset w B, C.
{
3 benchpress 135#
5 benchpress 115#
7 benchpress 95#
}

B. (superset w A) 3x5 weighted dip 16#

C. (superset w A) 3x10/side pallof press

D. 8 min emom (90s)
{
Even: 4/side banded donkey kicks + 6/side banded clamshell
Odd: 4/side goblet cossack squat
}

E. 1 block farmer carry 2x35# KB

2023-02-07 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 min EMOM
{
1st pull from floor
clean high pull
2 Power Clean
}
5x95#

B. 15min AMRAP
{
3-6-9 of
{
Power Clean 135# (Rx+ Option)
T2B
}
9 cal row
}
3 full rounds

C. 3 rounds, not for time
50' front rack carry 2x53# KB

2023-02-06 WoD

WARM
400m run
400m run
std warmup
2x
{
8 wallball
6 box jump
}

MAIN

A. "Kelly". 5 rounds for time, 25 min cap
{
400m run (2 block 'long' run)
20 box jump 24" (Rx is 30 reps)
20 wallball 20# (Rx is 30 reps)
}
time: 24:35 (scaled)

2023-02-05 WoD

 A. Full day snowboarding at Whistler

2023-02-04 WoD

  A. Full day snowboarding at Whistler

2023-02-03 WoD

  A. Full day snowboarding at Whistler

2023-02-01 WoD

WARM
400m run
std warmup

MAIN

A. Back Squat 5x5
warm: 5x45, 5x95
main: 5x135,135, 155, 175, 185, 

B. For time: 
{
5/side deficit goblet reverse lunge 35#
30s v-ups
5/side deficit goblet reverse lunge 35#
30s hollow hold
5/side deficit goblet reverse lunge 35#
30s abmat situps
}
time: 9min?

I added:
2 RingMU