2022-12-03 WoD

 //quick travel workout in hotel gym

A. Run 5 min (~1k)

B. 10,8,6,4,2 of (30 reps each)
{
Strict HSPU (half the number)
DB Snatch 50#
ShrimpSquat
DBTricep Extension 40#
DB Curl 2x30# (double the number)
Pushup
Situp
AirSquat
}

2021-06-12 WoD

 A. 800m run

B. 10 rounds
{
5 pullup
4 incline pushup
3 T2B
2 ShrimpSquat
1 Dip
}

C. 800m Run

2021-01-23 WoD

 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!

2020-09-05 Covid workout #133

 Park workout

WARM

Light stretching

MAIN

A. Run 800m

B. 20 rounds

{

5 pullup

4 pushup

3 T2B

2 Shrimp Squat

1 BarMU

}

C. 400m run

2020-08-29 Covid workout #129

 WARM

light stretching

MAIN

A. 800m run

B. 10,9,8....2,1 of

{

pullup

dip

box jump 20"

T2B

Shrimp Squat

1 per round LegRaiseToInvertedHang

}

So 55 reps of each plus 10 = 285 reps

C. 400m run

2020-08-15 Covid workout #119

 WARM

lights stretching, couple of each move below

MAIN

A. 800m run

B. 10 rounds, not for time

{

5 T2B

4 Dip

3 Strict Pullup

2 Shrimp Squat

1 BarMU

}

C. 400m run

2016-12-16 WOD

WARM
std warmup

MAIN

A. Work to a heavy clean
5x75, 3x95, 3x115, 3x135, 2x155, 2x165
didn't want to go too heavy due to recovering injury

B. 3 rounds for time
{
3 MUs (Rx was 5)
10 BackSquat 135# (subbed for cleans)
20 Box Jump 24"
}
time: 10:59

I added:

C. Not for time
{
~15s HSHold
3 shrimp squats/leg
~15s HSHold
2 shrimp squats/leg

~15s HSHold
1 shrimp squat/leg

~15s HSHold
1 shrimp squat/leg

}

2016-11-29 WOD

WARM
std warmup
2 rounds
{
5/arm 26# one-arm KB press
30s plank
}
2 rounds
{
10 goblet squat 26#
10 v-ups
}

MAIN

A. 4 rounds for time, 80% effort (deload week)
{
11 cal Airdyne
8 deficit Deadlift 95# (4" deficit)
8 HSPU (strict: 8 first round, then 7,6,5)
8 Front Squat 95#
}
time: 12:37

B. work to a moderate 10-rep Deadlift
5x135, 5x185, 10x205

I added:

C. 2 rounds
{
1 shrimp squat/leg
1 pistol squat/leg
}

D. Dragonflags
4 negatives, one with a good-form raise

2016-11-08 WOD

WARM
std warmup
OH plate lunges 25#
snatch warmup

MAIN

A. Metcon 21-15-9
{
DU (2x number - 42, 30, 18)
PushPress 95#
}
time: 4:37

B. 10 min EMOM
{
Power Snatch
OH Squat
Snatch
}
5x65, 5x75

I added:

C. Tuck Front Lever
3x3

D. HSHolds
3x20s

E. MU
1,2,1

F. 3 rounds, not for time
{
10 GHD Situps
3 pistols/side (did shrimp squats last round; and pistols w no hands)
}

2016-07-28 WOD

Used thursday as makeup for missing Saturday's WOD.

WARM
std warmup
2x5 strict pullups
1x5 C2B pullups
2 MUs

MAIN

A. 5 rounds, one on each 6 min interval, remainder of time resting
{
400m run
3 MUs (Rx was 4)
5 strict HSPU (did all 25 strict!)
6 OH Squats 75# (Rx was 135#)
}
each round took about 4:40-4:50

I added

B. not for time:
{
10 GHD situps
3 pistol squats/leg
10 GHD situps
3 shrimp squats/leg
10 GHD situps
3 pistol squats/leg- no hands

10 GHD situps

3 shrimp squats/leg - no hands (which I wasn't able to really pull off)

}

2015-11-04 WOD & Everyday Warrior WOD1

There's an online comp a bunch of us are doing called Everyday Warrior, which is a cancer treatment fundraiser. One workout a week for four weeks, so today we did the first of those

WARM
std warmup
CJ warmup

MAIN

A. Everyday Warrior WOD 1: 15 min cap
- Max burpee-bar-jumps in 3 min
48
- In remaining 12 min, establish a 1RM Clean & Jerk
135, 165, 175, 185
then cleaned 195, but failed the jerk
went down to 190, cleaned it, but failed the jerk again
so, 185.
total score: 185+48=233

B. 10 min AMRAP. Ascending ladder of 2's (2,4,6,8...) of
{
30" Box Jumps
HSPU
}
Completed the 10's, the 12 box jumps, and 6 of the 12 HSPU
2+4+6+8+10+12 = 42 box jumps
2+4+6+8+10+6 = 36 HSPU

I added:

C. One Arm Chinup progression
2x5 chinups
2x3/arm one arm chinup assisted (2 finger)
2x1/arm one arm chinup assisted (holding wrist)

D. BarMUs

4 singles, working on reducing my 'chicken wing'

E. One legged squats

5 pistols/leg

5 shrimp squat/leg

2015-09-10 WOD

Active recovery day

WARM
std warmup

MAIN

A. 2k row
8:15

B. One Arm Chinup progression
5 pullups
5 chinups
3x3 One Arm Chinup - assisted

C. HS Plate Walks
5 x 2 steps each

D. Pistols
5 pistols/leg
5 Shrimp squats/leg
5 pistols/leg

E. MU work
1 kipping MU
4 strict MU

2015-09-05 WOD

BCF closed for labor day weekend, so did a run and a small workout at the park

A. 5k run. 25:09. 5:02 m/km pace.
Not bad considering its my first time since re-injuring my calf back around a month ago

B. Small park workout. 3 rounds, not for time:

Round 1:
{
5 pullups
5 dips
5 pistols/leg
5 l-sit pullups
1 BarMU
}
Round 2:
{
5 pullups
5 dips
5 shrimpsquats/leg
5 l-sit pullups
2 BarMU
}

Round 3:
{
5 pullups
5 dips
4 pistols/leg
4 l-sit pullups
6 BarMU unbroken (PR!)

}