2020-04-18 Covid workout #30

WARM
light stretching
20 air squats
10 squats 45#
3 squats 95#

MAIN

A. "Bring Sally Down" w 95# Back squats
had to skip 5 squats but didn't put bar down

B. Work to a heavy Power Clean & Push Jerk
3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)

C. (Superset w above) 5x5 Ring Pullup

D. 20 min yoga w kids

2020-04-15 Covid workout #27

WARM
light stretching
clean drills

MAIN

A. CJ '15s'
Squat Clean & Push Jerk
5x95
5x115
5x135
3x155
2x185 (failed both)

B. (superset w above) 5x5 ring pullup

C. 2x5 deadlift 205#

D. 30 min yoga

2020-04-04 Covid workout #18

Light work today

A. ~3 mile walk

B. 30 min yoga w the fam

2020-04-01 Covid workout #15

A. 30min yoga (w fam; pretty lightweight)

2019-12-18 WOD + Yoga

WARM
std warmup (was late for it)
clean drills

MAIN

A1. Repeat of battery test from Sept 23. In 8 min, work to a ORM Power Clean
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175, 1x185(failed)

rest 3 min

A2. AMRAP 8, Power Clean at 85% of above. I did 155
41 reps

Back in Sept I got same Power Clean ORM weight, and *42* reps instead of 41. Could have done that today if I'd known that was the target. could have pushed a *little* harder. Oh well.

B. Work to a heavy 3-rep Front Squat
3x135 3x155, 3x175, 1x195

Later

C. 1hr Yoga class

2019-12-01 Yoga

Was icy and snowing this morning so skipped the Sunday run.

A. 1hr Yoga class

2019-11-20 WOD & yoga

WARM
300m row
std warmup
deadlift warmup

MAIN

A. Deadlift work to 5-3-1 75/85/95%
Have been off cycle a bit, so just did what felt heavy enough
warm: 10x45, 10x95, 7x135, 5x185
main: 5x225, 3x275, 1x305

B. 24 min emom, cycling minutes as below
{
1: 12 wallball 20# (12 for 4 rounds, 10 for 4 rounds. Rx was 20)
2: 11 cal Assault bike (11 for 4 rounds, 10 for 4 rounds. Rx was 20)
3: 10 T2B (Rx was 12)
}

later

C. 1hr yoga class

2019-10-30 WOD & Yoga

WARM
std warmup
5x5 goblet squat 26#
snatch & OH Squat drills
2 MU
2 HSPU

MAIN

A. 3x3 Back squat 80%
warm: 5x45, 5x95, 5x135
main: 3x185, 3x205, 3x205

B. (superset w above) 3x3 weighted pullups
warm: 2x5 pullups
main: 1x3, 2x3 weighted pullups, 26#, 36#

C. 1x20 Back Squat AHAP
1x20 @ 155#

D. 12 min emom
{
odd:
{
1 Power Snatch
2 OH Squat
}
(2 rounds at 45#, 4 rounds at 65#)

even:
{
3 strict HSPU
2 MU (Rx was 3, Did 3 first set, 2 next 5 sets)
}
}

Later:

E. 1hr yoga class

2019-10-20 Sunday Run & Yoga

A. Run 5.41km, 25:21, 4:41

later

B. 1hr yoga class

2019-10-16 Yoga

Slept in and missed Crossfit in the morning, went to Yoga in the evening

A. 1hr yoga class

2019-09-29 Sunday Run & Yoga

A. Run 5.61km, 27:22, 4:53 pace

later

B. 1hr yoga class

2019-09-15 Sunday Run & Yoga

Cut the run a bit short because the usual bridge I take was under construction and it was POURING. Ya, I'm soft.

A. Run 7.85km - 38:46 - 4:57 pace

later

B. 1hr yoga class

2019-08-21 WOD & Yoga

WARM
std warmup
snatch drills

MAIN

A. EMOM 10
{
High Hang Snatch
Hang Snatch
Snatch
}
3x45, 3x65, 4x75

B. "Amanda" (scaled) 9-7-5
{
Power Snatch 95# (Rx is 135)
Ring MU
}
time: 8:48

--

That evening:

C. 1 hr yoga class

2019-08-18 Sunday Run & Yoga

A. Run 5.65km; 25:57; 4:36 pace

B. 1hr yoga class later in afternoon

2019-08-11 Yoga

Skipped the  Sunday run, but made it to a yoga class

A. 1hr yoga class

2019-07-31 Yoga

Slept in through gym time this morning, but made it to evening yoga

A. 1hr yoga class

2019-07-28 Yoga

A. 1hr yoga class

2019-07-24 WOD & Yoga

WARM
750m row
std warmupB
200m run

MAIN

A. Skill work - barMU
8 kip swings
8 hip to bar
5 barMU

B. 4 rounds for time
{
200m run
30 DU
3 BarMU (Rx was 5)
}
9:00

I added:

C. 5 rounds, not for time
{
1 HSHold 5-10s
10 GHD situps
}

- Later -

D. 1hr yoga class

2019-05-29 WOD + running + yoga

WARM
std warmup

MAIN

A. 12 min work to a heavy 3-rep split jerk (power clean for each set off floor)
warm: 5x45, 3x75, 3x95
main: 3x115, 3x135, 3x155, 1x165 (failed second jerk. 155, 165 were pushjerks)

B. 20 min EMOM, rotating stations each minute, 5 rounds of each
{
15 GHD situps (Rx was 20 regular situps)
15 cal AirDyne (Rx was 18 cal)
16 DB Front Rack Lunge (Rx was 20 reps)
20 KBS 53#
}

I added

C. MU practice
3 slow strict MU

LATER....

D. 30 min of running (kids vs parents lacross game)

LATER....

E. 1hr yoga class

2019-05-26 Sunday Run + Yoga

A. Run 5k; 23:49; 4:46 pace

later

B. 1hr yoga class