2014-07-10 WOD

Active recovery day, so I took the opportunity to bike to work, then went to the gym over lunch and worked on some skills stuff

A. 13.5km bike - 37 min

(work)

B. 6km bike - 21min

(gym)

WARM
bunch of wallball passes outside, etc

C. 15 min row (3.1km)

D. 2x5 strict pullups

E. 2 BarMU (both successful, form pretty good I think)

F. 2 MU (both successful, plus one failed attempt. Form better but still needs lots of work

G. MU negatives on banded rings (just to practice transitions)
(way home)

H. 7.5km bike (slow, and with one stop along the way)

2014-05-09 WOD

WARM
std warmup
2 rounds
{
200m run
5 burpees
5 air squats
}

MAIN
A. Chipper, 1 time through for time:
{
800m run
30 v-ups
30 pushups
30 goblet squats (35#)
400m run
20 goblet situps (35#)
20 KB Pushpress (35#) per arm
20 goblet lunges (35#) per leg
200m sprint
}
time: 15:48 Rx

B. Snatch drills
Hang Power snatch, Hang squat snatch

I added:

C. MU attempts
3. all failed

D. BarMU attempts
3, none managed to string a second one on.

2014-05-06 WOD

WARM
std warmup
800m run

MAIN

A. For time:
A1. 30-20-10 of
{
wallball 20#
pullups
}
exactly 3 min rest
A2. 30-20-10 of
{
Air squats
pushups
}
exactly 3 min rest
800m run

Time: 22:02

B. MU transition practice

~10 transitions practiced, some with band.

2014-04-30 WOD

WARM
missed most of warmup, but caught up for:
400m run

MAIN
A. 3x10 Benchpress, 5-10# heavier than last week
warm: 1x10x45#, 1x10x75#
main: 3x10@125

B. 3x8-12 dips
2x8, 1x6, failed last couple reps

C. Deadlift 5x10, 5-10# heavier than last week
warm: 1x10@135#
main: 5x10@195 (maybe last set was 205? I forget)

D. Hang Clean + Clean. 8 sets, increasing if possible
95#, 105#, 115#, 125#, 135#, 145#, 155#, 165# (failed the full clean on the last one)

I added:

E. 3x3 C2B pullups

F. 3x2 MUNegatives (on rings)

And at lunch:

G. 4.9km run - 27min

2014-04-21 WOD

WARM
std warmup
3 rounds
{
100m run
10 air squats
}

MAIN
A. Back Squat 4x10, 10# more than last week
warm: 8x45#
main: 4x10 @ 135#

B. OH Press, 3x10, 2-5 more than last week
warm: 10x45#
main: 2x10 @ 75#, 1x10 @ 85# (too heavy though, bad form)

C. CJ Clusters 1.1.1, 10s, 2min b/t, 4 sets
warm: 75#
main: 3x95#, 3x125, 3x145, 3x155

D. Pendlay rows, 3x8
3x8 @ 75#

I added:

E. 2xBarMU attempt (failed)

F. 3 x MU Negatives on rings

2014-04-17 WOD

active recovery day

WARM
std warmup

MAIN
A. 20 min row
4240 m

I added:

B. BarMU attempts
3. all failed. but close!

C. MUNegatives
2x2

D. HSHold
1, 30s for balance

2014-04-16 WOD

WARM
std warmup
400m run

MAIN
A. 5x10 deadlift at 50-60%
warm: 1x10 @ 135#
main: 5x10 @ 165#

B. Super sets of 8 CGBenchpress at 50% & 8 dips (ring if possible)
warm: 1x8 @ 75, 4 ring dips
main: 3x (8 reps @ 95#, 8 ring dips (first set unbroken, sets 2,3 broken)

C. 4 rounds, each for time, with 2 min rest b/t
{
400m run
6 Hang Power Snatch @ 50-60% (I did 75#)
}
times: 1:55, 1:55, 1:54, 2:00

I added:

D. BarMU attempt
1 (Failed)

E. 3x2 MUNegatives

2014-04-10 WOD

Active recovery day

A. 20 min row (4300m)

I added:

B. 4x4 strict pullups

C. 3x2 MUNegatives

D. 3 Bar MU attempts (failed)

2014-04-09 WOD

WARM
std warmup
200m run

MAIN

A. Run:
200m
1 min rest
400m
2 min rest

600m
3 min rest

800m

times: 0:39, 1:21, 2:18, 3:00

B. 3x8-10 partner assist strict C2B Pullups

C. 5min DU practice

I added:

D: 4 BehindTheNeck pullups

E: 3x2 MUNegatives (on rings)

F: 3x HS Hold (for balance. ~30s each)

G. 2 BarMU attempt (failed)

2014-04-04 WOD

WARM
std warmup
3 minutes of
{
5 Russian KBS 35#
5 wallball 14#
} (did 6 rounds)
400m run

MAIN

A. 8 min EMOM
{
4 Deadlift 75% ORM. Did 6 sets at 225#, last 2 sets at 245#
}

B. 20 min AMRAP
{
400m run
20 pushups
15 v-ups
}
 6 rounds + 1 200m run

I added
C. MU Negatives
4 MU Negatives on rings

2014-03-31 WOD

With the Open over and out of the way, it's back to regular programming.

WARM
std warmup
15 medball toss "freestyle"

MAIN
A. 3x12 back squat. MOderate weight to start and increasing.
warm: 5x45, 5x95
set: 12x135#, 12x155#, 10x185

B. 3 rounds for time
{
20 DUs
10 C2B pullups (3rd round these went to regular pullups)
5 deadlift 275# (I went to 245#)
}
time: 5:01

C. Skill work
MU progression work

2014-02-26 WOD

During the Open they are programming lighter work on Wednesdays, recovery on Thursdays, and then group doing the open workout on Fridays.

WARM
std warmup (I missed most of it, arriving late. tsk!)

MAIN
A. do all of the following, in any order at 75-80% effort
5 min row
5 min airdyne
4 min DUs
4 min situps
3 min step ups (24")
3 min ball slams (30#)
2 min plank hold
2 min hollow rock

I added:

B. BarMU attempts (3, all failed)

C. MUNegatives on rings (2x2)

2014-02-21 WOD

WARM
std warmup
400m run
5 pullups
10 pushups
15 situps
warm up deadlift
5x135, 5x185, 5x215, 5x235

MAIN
A. 4 rounds for time
{
400m run
10 pullups (strict if possible) (I did 10 strict round 1, then 5, then 3, then 3, w remainder kipping)
20 pushups
30 situps
5 deadlifts 255# (I did 235#*)
}
Time: 20:18

* I noted that this was my max deadlift when I started crossfit 2 1/2 years ago. This morning did 20 of them in the middle of a bunch of other work. Progress!

I added:
B. 3x MU Negatives on rings

2014-02-13 WOD

active recovery day

WARM
std warmup
3x5 partner assist pullups
400m run

MAIN
A. Round the world - 5 rounds, 1 min/movement
{
Row ~200m
step ups (18")
ab wheel or plank (I did ab wheel x 3, plan x 2)
ball slams (30# first 3 rounds, 40# last 2 rounds)
jump rope singles (~80-90 reps each round)
}

I added:

B. 5 min squat hold

C. BarMU attempts (3, all failed)

D. MU Negatives (2x2)

2014-01-24 WOD

WARM
std warmup
15 wallball 14#

MAIN
A. 10 min AMRAP of
{
6 Deadlift 115#
9 shoulder to overhead (pushpress, pushjerk) 115#
12 box jumps 24"
}
5 rounds, 22 reps

B. Back Squat 2x20 AHAP
I did 135#

I added

C. 3x10 GHD situps
(to parallel)

D. 3x2 MU Negatives

2014-01-23 WOD

active recovery day

WARM
std warmup
400m medball run

MAIN
A. Row 5k, break every 1000 meters and do 2min DUs or SUs
I did mostly SUs since I'm going easy on that tweaked calf, with a few DUs in the last 30s of each round

B. Mobility work

I added

C. MU practic (swings on rings, some pullups)

D. HS Holds for balance (3 of them)

2014-01-22 WOD

WARM
std warmup
400m run

MAIN
A. Deadlift 1x5 at 60%, 1x5 @ 70%, 3x3 @ 90-95%, 1 min rest b/t
warm: 1x5 @ 135#
set: 1x5 @ 185#, 1x5 @ 225, 3x3 @ 285

B. Benchpress 1x5 at 60%, 1x5 @ 70%, 3x3 @ 90-95%, 1 min rest b/t
warm: 5x45, 5x95
Set: 1x5 @ 115#, 1x5 @ 135, 3x3 @ 165#

C. 2 x 2min airdyne for cals, 5 min rest b/t
37, 50

I added:

D. 3x2 MU Negatives

2014-01-20 WOD

WARM
std warmup
15 wallball 16#
15 wallball passes

MAIN
A. 6x5 Front Squat @ 85%
warm: 5x45, 5x95, 5x125, 5x145
set: 6x5x165

B.  6x5 OH Press @ 85%
warm: 5x45, 5x75
set: 5x5x95

C. 30 second sprint row for distance x 4, 2 min rest b/t
158, 161, 160, 160 meters

I added:

D. 3x2 MU Negatives
Raised rings slightly

E. HSHolds for balance
3 HS Holds

2014-01-17 WOD

WARM
std warmup
3 HSHolds

MAIN

A. 6min EMOM, 3 pushpress at ~80% max
6 x 3 at 115#

B. Tabata airsquats
8 x 13

followed immediately by

C. Tabata situps
8 x 11

D. 3 rounds for time
{
400m run (I did 2 min airdyne)
30 wallball (go heavy) - I did 25#, 30 reps first round, 20 reps rounds 2,3
}
time 11:10

I added:

E. MU Progression
3x2 MUNegatives

2014-01-09 WOD

active recovery day

WARM
std warmup
400m run

MAIN
A. 5k row
22.30

B. Mobility work (10-15 min)

I added

C. 4x2 MUNegatives