Wednesday, December 28, 2016

12/28/16

Misfit Athletics
MENU
MFT #1095
BASIC
levels

The Accessory Test for MFT #1095 is as much about good positioning as it is shoulder endurance. Matt and Caroline cover a few tips that might help you PR this piece during this retest. Good Luck!

2017 Cycle 3 –ReTest Week Day 3

Compare to MFT #1060

Miss the Cycle 3 Podcast? Check it out HERE

1. Warm-up
Floss Quads Above the Knee
Then
2 Steady Rounds
Bike 1k
30 Alt Jumping Lunges

2. OLY
1RM MisFit Snatch Complex
Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

Going light working back from back tweak:

65, 75, 85, 95

3. Met-Con
For Time:
100 Wallballs 20/14lb 10ft
100 Box Jump Overs 24/20″
Run 800m

Time: 12:56

Wb 50-25-25
Bjo as ub step ups
Run in sub 3

4. Accessory 
3 Rounds:
AMRAP 2 Minutes:
Max Rep Strict Handstand Push-Ups
Rest 2:00

R1: 14
R2: 11
R3: 8

Monday, December 26, 2016

12/26/16

Warm up:
3 rds
15 box step ups 24"
15 air squats

21-15-9
Cal assault bike
Pull ups
40 dus

Time: 8:21
My dus were TERRIBLE. Rest ub.

3 rds
1min assault bike for cals (rest 3)
23
18 
30

Friday, December 23, 2016

12/23/16

Tweaked back workout

10min z1 assault bike 
100 cals
5.3 miles

10min assault bike 
30 sec on
30 sec minor

138cals
6.0 miles

6min z1 assault bike
48cals
3.1 mile

15min KB mobility
3 rounds BL
Psoas
Iliacus
Adductors

***im standing completely straight after that***

Tuesday, December 20, 2016

12/22/16

1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3

150, 170, 185

2. Clean Pull
(100%/3)4

245

3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1

185 for 3s

195, 205, 210

4. Conditioning
AMRAP 3:
75 DU Buy-In
15 Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00

R: 0+13 burpees

Dus were pathetic


AMRAP 3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00

R: 1+3 burpees

AMRAP 3:
75 DU Buy-in
5 Deadlifts (275/185#)
5 Bar Facing Burpees

Best dus all day but then back locked up after 2 DL so stopped

Sunday, December 18, 2016

12/20/16

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.  It will culminate in a big test day.  I am excited to see what kind of reactions we get from it all.
Beantown Barbell coaching staff

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

110,120,130,140

Missed reps 2,3 on second set

2. Snatch Pull
(100%/3)4

185

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

225 for 5s

245,250,255


12/18/16

10min amrap
250m row
10 burpees over rower

R: 6+2 pulls on rower

Thursday, December 15, 2016

12/15/16

1. Power Clean
(65%/2)3

165

2. Clean Pull
(75%/3)3

185

3. Back Squat
(65%/2)3

195

4. Metcon
Ring row
Slamball 30#
DL 135#
Push up

Time: 22:41

Monday, December 12, 2016

12/13/16

This is a scheduled deload week

1. Power Snatch
(65%/2)3

120

2. Snatch Pull
(75%/3)3

140

3. Overhead Squat
(65%/3)3

140

4. Conditioning
For time:
30 Box Jumps (24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders

Time: 20:02

Wanted sub 15 but was unrealistic. Shoulda been sub 20 but 1 too many breaks on dus. Burpees took too long, shoulders were smoked

Fs in 10s. PP 10-7-7-6. DL in 10s, t2b in 10s. Wb 15-15. Rest ub.

Friday, December 9, 2016

12/9/16

1. Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3

120,130,140,150,160,165,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3

160,170,185, 195, 210, 220, 195

3. Back Squat
(83%/3)8

250 (2min between sets)

4. Conditioning
Bar muscle ups

6-5-4-3-2-3-4-5-6

All ub

5. Metcon

For time:

800m run

3 ttb

6 CJ (135/95)

6 ttb

9 CJ

9 ttb

12 CJ

12 ttb 

15 CJ

15 ttb

Time: 11:12

CJ in singles, ttb ub. Run was conversational.

Wednesday, December 7, 2016

12/8/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2

145,160,170,185,200

2. Front Squat
70%/5
(75%/5)3

170, 185

3. Conditioning
"Full Circle"
1500m Row
100 DU
50 Calorie Bike
100 DU
1500m Row

Time: 19:42

Rows were 5:27 and 5:41

Dus killed me: 3:00 and 2:20


Monday, December 5, 2016

12/6/16

2017 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

115,125,135,145,150

2. Snatch Pull
70%/3)4

135

3. Back Squat
70%/8
75%/8
78%/8

210, 225, 235

 
4. Conditioning
10min amrap:
20 Wallballs (30/20#)
20 KB Swings (2/1.5 Pood)
20 Burpees
20 C2B Pull-ups fat bar

R: 2+8 wallball

R1: 4:15

R2: 4:40


Wednesday, November 30, 2016

12/1/16

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

155,160,175,185

2. Clean Pull
(90%/3)4

225

3. Front Squat
(70%/5)4

170

4. Metcon

For time:

Bergeron Beep Test

3 rds:

7 thrusters 75#

7 pull ups

7 burpees

Then

Row 50 cals

Time: 4:53

BBT in 2:43 ub




Monday, November 28, 2016

11/29/16

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

110,120,130,140

2.  Snatch Pull
(90%/3)4

165

3.  Back Squat
(70%/8)3

210

8min amrap

10 bj 24"

10 Kbs 53

R: 8+10+5

Sunday, November 27, 2016

11/27/16

Warm up
3 rds:
Floss ankles
Row 500
Light good mornings

Metcon
7min amrap
7 powerclean 155
7 box jump overs 24"

R: 7+1 clean

Squat cleans
3x5 at 70%

175 as singles 

3 rds for time:
10 DL 275
10 lateral burpees
45ft handstand walk

10:02
All ub but bad hs walks

DB bench press
4x12

60,70,70,70 (only got 10 on last set)


Friday, November 25, 2016

11/26/16

2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
(80%/1)3

120,130,140,150

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)

160,170,185,200

3. Back Squat
(75%/3)8

225

4.  Conditioning
4 RFT:
25 Calorie Row
25 Wallballs (24#)
25 C2B Pull-ups

Time: 19:10

Goal was sub 15.

Row in 0:56 then 1:03

Wb ub

C2b 13,12 then 10-8-7s

Tuesday, November 22, 2016

11/23/16

1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4

155, 165, 175

2. Clean Pulls
(85%/3)4

210

3. Front Squat
(65%/5)4

160

4. 8min row z1.5
2132m

Hit 2k at 7:35 (153.9 pace)

Sunday, November 20, 2016

11/22/16

1.  Snatch
60%/3
65%/3
(70%/3)3

115, 120, 130

2.  Snatch Pull
(85%/3)4

160

3.  Back Squat
(65%/8)3

195

4. Conditioning
5min 30/30
Air dyne

Saturday, November 19, 2016

11/19/16 Gladiator Games

WOD 1

“Maximus”

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 1 Rep Max Clean (any kind of clean).

Score #1 = 1K Row Time

Score #2 = Combined weight of 1RM cleans

1 minute transition

7 minute time cap

1K Row

(Athletes may divide the row)

With the remaining time, both athletes will establish a 3 Rep Max Shoulder to Overhead

Teams may come from the rack

Score #3 = 1K Row Time

Score #4 = Combined weight of the 3RM Shoulder to Overhead.

Row 1: 2:50.1 (we got 2nd by 4 sec)

Cleans: me - 235, Roy - 205

Row 2: 3:18

S2O: me - 185, Roy - 215

WOD 2

“Flamma”

5 min AMRAP:

5 Toes to Bar/Knee Tucks

5 Burpee Box Jump Overs 20″/ Burpee Step Ups 20″

25 Double Unders/Singles

Score #4 = total reps

5 min AMRAP:

5 Chest to Bar Pull Ups/Pull Ups

6 Partner Slam Ball Squat N’ Throw*   30#Slam Ball/20# Slam Ball

25 Double Unders/Singles

Score #5 = total reps

**With 8ft between partners, Athlete A does a squat with SB then tosses it to Athlete B = 1 rep. Athlete B then does the same. No rep if the SB is dropped while catching.

No rest/transition time between the 5 minute AMRAPs. Athletes may divide the work up as they see fit.

R1: 290 (3rd place), 8.28 rounds

R2: 293 (5th), 8.13 rounds


WOD 3:

“Spartacus”

10 minute AMRAP:

Athlete A will swim 50m  (their choice of style)

While Athlete B completes an AMRAP of Axel Bar “DT” 95/65

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Athletes will switch after every 50m swim

Score #6 = total meters of swim

Score # 7 = total rounds/reps of “DT”

Swim total: 450m (Roy 5, me 4), 2nd overall

DT total: 260, 7th overall


Overall Place: 6th of 28 (2nd of the Northlake Teams)


Thursday, November 17, 2016

11/18/16

Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle since collaborating with Fred Callori and Beantown Barbell Club.  If you hit the 90% lifts, then consider going to 94%, 97% and then a shot at a PR.  Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy lift in either the Snatch or Clean & Jerk.  Have fun! Post results to the comments, including achieved percentages relative to your targets or previous PRs. The next cycle will be a longer one that starts next week.

2017 REGIONAL & OPEN ATHLETES

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)

115,125,130,140,150,160, 165, 170, 175

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
Heavy Single (limit to 3 attempts)

145, 160,170,180,205, 210, 220, 225



11/17/16

1.  Clean & Jerk
60%/2
65%/2
(70%/2)3

135, 145, 155

2.  Clean Pull
(80%/3)4

195

3.  Front Squat
(70%/3)4

175

4. Metcon

“Flamma”
5 min AMRAP:
5 Toes to Bar/Knee Tucks
5 Burpee Box Jump Overs 20″/ Burpee Step Ups 20″
25 Double Unders/Singles
Score #4 = total reps
5 min AMRAP:
5 Chest to Bar Pull Ups/Pull Ups
6 Partner Slam Ball Squat N’ Throw*   30#Slam Ball/20# Slam Ball
25 Double Unders/Singles
Score #5 = total reps

I did 2.5 min of each cuz it's a partner wod

R1: 2+5 t2b
R2: 2+1 c2b


Monday, November 14, 2016

11/15/16

**DELOAD**

2017 REGIONAL & OPEN ATHLETES

1.  Snatch 
60%/2, 65%/2; (70%/2)3

105, 115, 125

2.  Snatch Pull
(80%/3)4

140

3.  Back Squat
(70%/3)4

210

4.  Conditioning
With a running clock
A.  AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00

61 ub. 7 rep increase from January.

B.  AMRAP 1 of Max Unbroken Pull ups

50 ub. My PR by 9 reps

Saturday, November 12, 2016

11/12/16

Gauntlet
30 wb 30#
10 burpee
30 t2b
10 burpee
30 sdhp 95
10 burpee
30 cal row
10 burpee
15 clean and jerk 115
10 burpee
15 powersnatch 115

Time: 14:50

Partner 1 starts and partner 2 cannot start until partner 1 is finished with wb. Partner 2 cannot move on to next movt until partner 1 is finished with that movt.

Wb ub
T2b 20-6-4
Sdhp 10-5s
C&J singles
Snatch singles

Thursday, November 10, 2016

11/11/16

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1

120, 130, 140, 150, 160, 165

2. Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1

145, 160, 170, 180, 205

3.  Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2

180, 210, 225, 240, 255

4. Wod

3 rft

20 hspu

50yd prowler w/2 plates, push at march pace down, rope pull double hand back

15 cal assault bike

50 dus

Time: 14:24

Hspu ub, 10-7-3, 5s. Dus broke 1x, ub, broke 1x.


Wednesday, November 9, 2016

11/10/16

1.  Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 155
75%/3+1 - 165
(80%/3+1)2 - 185

2.  Clean Pull
(95%/3)4 - 235

3.  Front Squat
(78%/4)5 - 190

4. Airdyne

10min of 30 on/30 off


Tuesday, November 8, 2016

11/8/16

1.  Snatch
60%/4 - 105
70%/4 - 125
75%/4 - 130
(80%/4)2 - 140

Missed 4th rep on 1st set at 80%

2.  Snatch Pull
(95%/3)4 - 165

3. Back Squat
(80%/4)5 - 240


Saturday, November 5, 2016

11/5/16

Birthday Tim

See pic

We switched it to 1 round for time, then mile.

Time: 21:17

Mile: 8:33

Ub thru burpees
Pull ups 15-15-12
Push ups 12-10-7-5-4-4
Slamballs were horrible. I broke 4 times. Not cuz they were hard but cuz my pinkies were taped and I couldn't feel it.
Sit up ub
Wall ball 21-21
Cals in 2:03


Friday, November 4, 2016

11/4/16

1.  Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

120, 130, 140, 150, 160

2.  Clean & Jerk
65%/2
70%/2
75%/2
80%/1
85%/1

145, 160, 170, 180, 190

3.  Back Squat
60%/3
70%/3
75%/3
(80%3)3

185, 210, 225, 240

4.  Conditioning
AMRAP 15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)

R: 3+4 DL
Dus ub on first set then a couple breaks each
Wb were 30 then 15-15
DL 10-5, 8-7, 7-5-3, 4 singles

Tuesday, November 1, 2016

11/3/16

1.  Clean & Jerk
60%/3+1 - 135
65%/3+1 - 145
70%/3+1 - 160
(75%/3+1)2 - 170

2.  Clean Pull
(90%/3)4 - 205

3.  Front Squat
(75%/4)5 - 185

4.  Barbell Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed between rounds

3 rounds at 95, 3 at 115. Ub

Monday, October 31, 2016

11/1/16

1.  Snatch
60%/4 - 105
65%/4 - 115
70%/4 - 125
(75%/4)2 - 130

2.  Back Squat
60%/4 - 180
70%/4 - 210
75%/4 - 225
(80%/4)2 - 240

3.  Conditioning
10RFT:
7 DL (95/65#)
7 Front Squats
7 Push Jerks

Time: 10:47

Ub reps. Did 5 sets in 4:41. Last 5 were break after DL 

 


Sunday, October 30, 2016

10/30/16

For time: 
30-20-10
Row cals
T2b

Time: 6:12
Cals ub. 30 in 0:57.
T2b 15-8-7, 5-5-5-3-1-1, 10 singles

2 Rounds For time:
25 bar over burpees
25 cal assault bike

Time: 6:36
Ub

Friday, October 28, 2016

10/28/16

1. Snatch
65%/2. 115
70%/2. 125
(75%/2)3. 130
(80%/1)4.  140 missed 3 rep cuz got lazy

2. Clean & Jerk
65%/2. 145
70%/2. 155
(75%/2)3. 170
(80%/1)4. 180 crappy split on 3 set

3. Back Squat
60%/3. 180
70%/3. 210
(75%/3)2. 225
(80%2)2. 240

4. Metcon

For time:

Run 800

30 dus

20 DL 185

Run 800

20 dus

10 DL 185

Run 800

10 dus

5 DL 185

Run 800

Time: 18:02

DL ub, dus broke more than I wanted. Shouldn't have broken at all. Slow runs.

Thursday, October 27, 2016

10/27/16

1.  Clean & Jerk
60%/2+1 
65%/2+1
70%/2+1
(75%/2+1)2

135, 145, 160, 170, 170

2.  Clean Pull
(85%/3)4

190

3.  Front Squat
(70%/4)5

180

4.  Conditioning
AMRAP 20:
5 C2b
10 Chest Slapping Push-ups
15 Air Squats
20 Calorie Row

R: 7+4 squats
Ub except last set push ups 5-3-1-1

Tuesday, October 25, 2016

10/25/16

Tuesday - 10.25
AMRAP in 25 minutes
From 0:00-5:00
16 calorie Row
16 Box Jumps (24/20 in)
From 5:00-10:00
16 DB Thrusters (#25)
16 Pull Ups
From 10:00-15:00
16 Burpees
16 Dumbbell Snatches (#40)
From 15:00-20:00
16 Mountain Climbers
16 Kettlebell Swings (#53)
From 20:00-25:00
16 Push-Ups
16 Sit-Ups
*With a running clock, perform as many repetitions as possible (AMRAP) of each section, during the time allotted. Score is total number of repetitions (1 calorie on the rower = 1 rep).

Thruster set: 3+6 ub
Burpee set: 2+13 db snatch ub
Mtn climb: 4+7 Kbs ub
Push ups: 3+13 push up broke on second set of push ups on.
Row: 2+4 cals ub

Total reps: 499

Friday, October 21, 2016

10/21/16

12min amrap
12 wallball 20
12 push ups
12 slamball 30
15 cal assault bike

R: 5

12min emom
3 strict muscle ups
6 kipping hspu

3 rounds:
2 tgu ea arm 53#
12 ghd
30 sec front plank
15 sec side plank ea side 

Thursday, October 20, 2016

10/20/16

3 rounds:
15-12-9
Db box step ups, 35 ea hand
Front squat 165
Rest 2min

R1: 8:33
Fr sq 5-5-5, 6-6, 5-4

Dropped to 135

R2: 6:52
8-7, 7-5, 9

R3: 6:21
10-5, 12, 9

HAPPY 6th BIRTHDAY NATALY!


Tuesday, October 18, 2016

10/18/16

For time:
OHS 95
Bar Over Burpees

Time: 13:43
Slight back tweak in the 21 set of OHS. Killed a minute working that out.

OHS were 15-6-6, 8-7-6, 8-7, 9

Saturday, October 15, 2016

Friday, October 14, 2016

10/14/16

12 min emom
Odd: 4 strict mu
Even: 10 bb glute bridges 135

10min amrap
10 kb snatch
10 t2b
12 abmat sit ups
12 cal assault bike

R: 4+12 abmat
All ub til last set t2b were 6-1-1-1-1. That killed my chance at the bike.

16min emom (1 movt per min)
12 ring pull up
12 hr push up
12 row up (ring row but with bb)
12 ring dips

Brutal

5 rounds:
Prowler push 50 yds w/45
50 yd sprint
90sec rest

I sat out the 3rd round. Brutal

Thursday, October 13, 2016

10/13/16

"Glenn"
30 Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs (30 alt grip rope pull ups)
1 Mile Run
100 Burpees

Time: 33:29
Grace as singles in 4:35
Mile in 7:45
Rope pull ups in 3:33
Mile in 7:44
Burpees in 8:50 as 50 ub then 10s

Rest of time was transitions

Tuesday, October 11, 2016

10/11/16

Strict press
10x95
5x115
5x135
4x135
3x135

1.  Conditioning
EMOMx21
Min 1:  10 RDL 205
Min 2:  10 Kipping HSPU
Min 3:  50 Double unders

All DL and hspu ub. Dus did 3 sets ub.

Saturday, October 8, 2016

10/8/16

Partner wod
For time:
60 burpees
10 hang squat cleans 185
20 c2b
15 hsc 165
50 box jump overs 24"
20 hsc 135
100 slamball 50#
60 burpees

Time: 21:00

Slamball were brutal, all 10s
185 I did 8 singles
165 in 3s 
135 in 5s

Friday, October 7, 2016

10/7/16

12min emom
Even 3 OHS 95
Odd 6 strict hspu

Did 4 set ub hspu then 5-1, 3-1-1-1

10min amrap
10 oh walking lunge 95
10 wallball 20#
10 c2b
10 bar over burpee

R: 4+1 wallball

For time:

Time: 6:27

3 rounds
4 tgu each arm 53#
15 ghd
Ring L-sit 15sec


Thursday, October 6, 2016

10/6/16

Hang squat clean
5x3 at 65%
165

800 Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15 Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10 Box Jumps, 24/20
RX - 225/155

Time: 19:28
DL 13-12, 10-10, 10-5, 10

Tuesday, October 4, 2016

10/4/16

1.  Conditioning
5 Minute Window:
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU

R: 2+4 thrusters

5 Minute Window:
100 Double Under buy in
9 Thrusters (115/80), 12 TTB

R: 2+1 thrusters

5 Minute Window:
50 Double under buy in
6 Thrusters (135/95), 12 PU

R: 2+3 thrusters


Saturday, October 1, 2016

10/1/16

Back squat 60%
8x3 for speed
185

For time:
80 dus
60 slamball 30#
50 box jump 24"
40 Russian Kbs 70#
30 goblet squat 70#
20 push ups
10 c2b

Time: 11:29

Friday, September 30, 2016

9/30/16

12min emom
Even: 3 low grip TB DL 315
Odd: 3 strict muscle ups

Low grip is WAY heavier

12min amrap
6 bar muscle ups
12 wallball
30 dus
100m run

R: 5+2 mu

6 rounds (work every 4min)
2 way prowler (50 yds)
15cal assault bike
12 burpee to 6" target

R1: 2:16
R2: 2:32
R3: 2:55
R4: 2:50
R5: 3:04
R6: 2:40

This was brutal. Wanted to quit at 3 rounds.

Core
3 rounds
15 ghd sit ups
20 ring cannon ball twists
9 hollow rocks

Thursday, September 29, 2016

9/29/16

10min emom
All in same minute
8 wallball 20#
7 slamball 30#
6 burpees

This was good tough work from 6 on. Had from 15 to 11 sec rest each set.

6min emom
All each minute
10 Russian Kbs 62#
10 db thrusters 25# ea

This was hard after 2 sets. Did 4 in 4 min. Finished 5th round in +3 sec, last round took 2 min.



Tuesday, September 27, 2016

9-27-16

5. Met-Con 
For Time:
21-18-15-12-9
Burpee to 6″ Target
Kettlebell Snatch 70/53lbs
Chest to Bar Pull Ups

Time: 19:27

This was tough breathing between Burpee and Kbs.

Kbs 7-7-4-3, 9-9, 7-8, 6-6, 5-4

Friday, September 23, 2016

9/23/16

6min emom
3 front squat 185

12min emom
Even: 4 powersnatch 95
Odd: 1 strict muscle up + 5 strict ring dips

Powersnatch
5x2 at 75-80%
135, 145, 155 for 3 reps

12 min amrap
5 muscle ups
15 abmat sit ups
10 kb snatch total single arm 53
12 cal assault bike

R: 4+4 cals

Thursday, September 22, 2016

9/22/16

Conditioning
1 Round:
800 Meter run
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run
20 DU, 9 HPC (135/95)

Time: 23:21

Hpc in 7s, 8-7, 9s

Was going about 70% throughout. Not good sleep last night.


Tuesday, September 20, 2016

9/20/16

With a running clock...
AMRAP 5:
50 WB Buy-In, 20#
12 DL (185/135), 12 Barbell Burpees

R: 2+12+1 burpee
All ub including wallball

... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees

R: 2+9+1 burpee
All ub

... Rest 5:00...
AMRAP 5:
20 WB Buy-In
6 DL (275/185), 6 Barbell Burpees

R: 3+3 Dl
Ub sets with rest between

Saturday, September 17, 2016

9/17/16

9min amrap
10 Kbs 53
10 box jump 24"
10 Kbs
10 burpees

R: 4+5 burpees

10min amrap
TGU 44#
Alternating arms

Total: 24

Friday, September 16, 2016

9/16/16

12min emom
Even Trap Bar DL x3
3x345 for 3 sets then 1 set each of 355, 360, 375
Odd Strict Muscle Up x2

12min amrap
5 bar muscle up
10 wallball 20
10 slamball 30
15 cal assault bike

R: 4+11 cals
I gave in to my weak mind. I could've pushed thru to complete if I ignored pain.

3 rft:
20 yd plate push
3 rope climb
12 cal row

Time: 6:20

Thursday, September 15, 2016

9/15/16

Back squat
4x4 225

For time:
750m row
200 dus
30 burpees over the rower

Time: 8:22
Row in 2:30
Broke a million times on dus and finished at 6 something.
Burpees ub in less than 2 min

Tuesday, September 13, 2016

9/13/16

Front squat
5x95
5x135
5x165

1.  Conditioning
With a running clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(95/65), 25 DU

R: 1+7 dus
HSC ub, row in 2:34

Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln(135/95), 25 DU

R: 1+8 hsc
Hsc 5-4, 5-3. Row in 1:44

Rest 5:00
AMRAP 5:
250m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq Cln (165/65), 25 DU

R: 1+3 hsc
Hsc 3 then 6 singles, then 3. Row in 0:50

Friday, September 9, 2016

9/9/16

15min GOAT gymnastics steady
10 UB Hspu
10m Handstand walks
R: 3

15min amrap
2 rounds Cindy
400m run

R: 3+3 squat in first round Cindy 

16min emom
15 cal row
12 burpee to 6" target

I did 8 min, rested min 9, did 3min, rested min 13, then finished.


Wednesday, September 7, 2016

9/8/16

Back squat 
4x4 70%
210

Conditioning

With a running clock...

AMRAP 5:

21 Cal Row

21 DL (95/65)

Rest 5:00

R: 2+20 DL

Ub

AMRAP 5:

15 Cal Row

15 Front Squat (95/65)

Rest 5:00

R: 2+15cals

Fs 10-5

AMRAP 5:

9 Cal Row

9 Thrusters (95/65)

R: 3+9cals

Ub

Tuesday, September 6, 2016

9/6/16

Back squat
5x5 60%
185

Conditioning
"DVB"
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots, 20
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Time: 31:22
All ub. Did 2 rope pull ups each arm each set cuz no rope climbs
Ran mile in 8:30. Finished first set in 17:25.

Saturday, September 3, 2016

9/3/16

3 Rounds For time with 1:1 work:rest:
Using one bar
30 DL 185
20 front squat from floor 165-155-145
10 powerclean 165-155-145

R1: 7:01
DL ub in 59, fs 5s, pc singles

R2: 7:46
DL 15-15 in 1:17, fs 5s, pc singles

R3: 6:42
DL 15-15 in 1:11, fs 5s, pc singles


Thursday, September 1, 2016

9/1/16

10min amrap
2-4-6-8-10...
Alt db snatch 50#
Wallball 24#
Box jump 24"

R: 14+6 snatch

15min amrap
20 slamball 25#
40 dus
100ft bear crawl
10 ring push ups

R: 5+9 slamball
All slamball ub
Dus ub for 2 sets 
Rest ub

Tuesday, August 30, 2016

8/30/16

Warm up
3 steady rounds
10 Kb single leg rdl 35
10 push ups
250m row

1.  
Conditioning
"Twister"
Running Clock...
at the 0:00
4 RFT:
10 Power Snatch, 75
10 Bar Burpee

Time: 6:44

at the 10:00
2 RFT
15 Power Snatch, 95
15 Bar facing Burpees

Time: 5:10

at the 20:00
1 RFT
30 Power Snatch, 115
30 Bar Burpees

Time: 6:48

Sunday, August 28, 2016

8/28/16

90sec emom (3,2,1)x3
Front squat
205, 215, 225

Squat Clean w/2 sec pause below knee
Work to heavy
135, 165, 185, 205, 215, 225
Got under 225 but couldn't stand up

30min running clock
5min amrap
15 cal assault bike
10 t2b

R: 4+4cal

5min rest

5min amrap
10 cal aab
15 Kbs

R: 3

5min rest

5min amrap
15 cal row
10 thrusters 95

R: 2+7 cal
Wuss, 5-5 thrusters 

5min rest

5min amrap
10cal row
15 Powerclean 95

R: 2+10+10
8-7, 5s, 10

I was mentally weak on last 2 amraps

Saturday, August 27, 2016

8/27/16

800m run warm up

20min partner amrap
150 dus
50 hspu
50 front squat 115
50 g2o 115 (c&j)
50 burpees
50 wb sit ups

Total: 1+12 front squat

Thursday, August 25, 2016

8/25/16

Warm up
3 steady rounds
10 lateral goblet lunge 35
15 wallball 20
15 cal row

8min amrap
10 box jump over 24"
2 hang power snatch 115
10 bjo
4..
10 bjo
6...

Total: got 6 snatch into 12

Death by pull up an t2b same minute
Total: 3 t2b into 11 set

Tuesday, August 23, 2016

8/23/16

1. Warm-up
Pigeon Pose 2:00/side
Upper Thoracic Mobility
Then
3 Steady Rounds:
12 Single-Leg Kettlebell Deadlifts
24 Calorie Row
12 Perfect Kipping Handstand Push Ups

"Mini Pennies"
4 rft:
6 squat clean 165
9 c2b
200m run

Time: 11:56
Missed 1 clean, 4th rep in 3rd set out front.

Saturday, August 20, 2016

8/20/16

Partner wod, you go, I go
20min amrap
20 wallball
10 box jump 24"
100m run

At 20min run an 800.

R: both finished 6 and I finished bj in 7th with 19sec left.

We won 800 by 30 sec

Friday, August 19, 2016

8/19/16

10min amrap
3 strict muscle ups
40sec hollow hold

R: 5+3 mu

All mu ub except 2nd set was 2,1. Two sets of ub hollow hold then broke.

8min amrap
Wall facing stric hspu
21

5,4,3,3,2,2,2

For time:
30 powerclean 70%
30 burpee to 6" target
30 cal assault bike

Time: 7:10
Clean weight 170#
3 then all singles in 3:17
Burpee ub at 5:25
Assault bike 72rpm in 1:33

Thursday, August 18, 2016

8/18/16

Death by...

...Box jump 24"
Was in the air for the 25th bj of 25 set at time

...Burpee
Finished 16

...Wallball 24#
Finished 18

Total reps: 632
Bj: 325
Burpee: 136
Wallball: 171

Formula: n(n+1)/2


Tuesday, August 16, 2016

8/16/16

3 sets 10 strict pull up
Ub

20min amrap
15 cal row
15 box jump over 24"
15 kb goblet squat 70#

All ub

R: 6+7 bj

Saturday, August 13, 2016

8/13/16

10 steady rds:
5 strict pull ups
10 Arnold press 25#
10 push ups
25 dus

All ub. Lost count of rounds, definitely did 10 but may have done 11 or 12.

Friday, August 12, 2016

8/12/16

8 min 
Max strict hspu
Total: 37
10,5,4,4,3,3,2,2,2,2

18min emom
8 muscle up
10 burpee to 6" target
40 sec front plank

Mu 8,8,6,6,6,6

12min assault bike
30sec 85%
30sec 50%

85% was 70 rpm
Total cals 153

Thursday, August 11, 2016

8/11/16

40min amrap 85%
5 burpee pull ups
20 powerclean 135
30 wallball 24#
40 box jump 24"
50 dus
1000m row

R: 2+577m
Brutal
1st R: 10, 10 clean, 30 wb
2nd r: 8-7-5, 10s
3rd r: 5s 10s 

Tuesday, August 9, 2016

8/9/16

Warm up
3 steady rounds
250m row
15 dbl kb front squat 35#
12 pull ups

5 rft
5 front squat 135
10 t2b
10 box jump 24"
100m run

Time: 10:18 ub

Friday, August 5, 2016

8/5/16

DL 5x5
315
365
345
355
355

21 min emom
7 muscle up
100m run
40 hollow body hold

Mu were ub in 4 sets of 7, 3 sets of 5

10 min row of
:30 at 85%
:30 at 50%

Brutal, no power. 2464m

20m hs walk

Thursday, August 4, 2016

8/4/16

10 min emom
10 Russian Kbs 70#

10min amrap
9 DL 275
12 bar Facing burpees
200m run

R: 3+9+12+100m

All ub, last run to DL took a tad too long, cost me set 4

Tuesday, August 2, 2016

8/2/16

Max back squat
275, failed 295, confident I would've hit 285.

Wod
The Chief
5 rounds
3 min amrap
3 powerclean 135
6 push ups
9 air squat
Rest 1 min

R1: 5+3+6
R2: 5+3+4
R3: 5
R4: 5
R5: 5

Friday, July 29, 2016

7/29/16

1. Warm-up*
Hip Extensions 1?15 with a 20/14lb medicine ball hugged to chest
Then 3 rounds:
15 Russian Power Swings 70/53lbs
10 Burpees 

2. Squat Clean ladder
Add 10lbs every minute til fail:
185, 195, 205, 215

Stopped at 215 cuz felt back tweak

3. Met-Con *
2009 Games Final
15 Power Cleans 155/100 (8-7)
30 Toes to Bar (10s)
30 Box Jumps 24/20 (ub)
15 Muscle Ups (5-5-3-2)
30 DB Push Press 45s (10s)
30 Dus (1-1-2-26)
15 thrusters 135 (3s)
30 pull ups (10s)
30 burpees (slow terrible)
300' ohwl 45 (50s)

Time: 26:35


Thursday, July 28, 2016

7/28/16

21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

Time: 11:57

Hpc were 21, 8-7, 5-4
Bob were ub
Dus were real broken. That's what killed my time.

Was done with 21 hpc and bob in 2:26, finished 100 dus at 5:00.

Thursday, July 21, 2016

7/21/16

150 Double unders
50 Wall Balls 24#
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

Time: 10:48

Wb ub

Tuesday, July 19, 2016

7/19/16

7 rounds:
2min cap each movt:
Max row meters
10 t2b then dus to :30 left
30 ring push ups

Hit 500m 1-4,7
T2b ub
Push ups ub, 10-10-5-5, 10-10-5-5, then smaller but got 30 every round

Monday, July 18, 2016

7/18/16

Warm up 
3 rd
100m run
Bear crawl
Walking lunge
5 inch worm push ups
5 jumping squats

8 min emom
1 back squat 80%
245

1min amrap
100m run
10 burpee box jump 24"
15 push press 95#

Rounds: 4+10 push press

Pp were 15, 15, 10-5, 10-5, 5-5

Sunday, July 17, 2016

7/17/16

Warm up
2 rd
100ft walk lunge
400m run
Then 
10 light kb thrusters 35#

Push jerk
4x4 80%
185

5 rft
12 squat 185
12 c2b
Time: 11:05
Squats as 6,6. All c2b ub

Forward facing sled pull (sprint)
75m x7
2-5min rest
90#

Friday, July 15, 2016

7/15/16

Warm up
3 rounds:
15cal row
10 goblet squats 70#
5 glute ham raise

5min emom
5 Dl 75%
315

3 rft
1k assault bike
25 Kbs 70#
20 walking lunge 70#
Time: 14:10

Kbs were ub, 15-10, 10-8-7
All lunges 10,10

5min cap
Cal row
Hr push ups
Time: 4:38

Wednesday, July 13, 2016

7/13/16

5min emom
Dl 5x275

15min cap
10-8-6-4-2
Powersnatch 115
200m run

Time: 7:33
10, 4-4, 3-3, 4, 2

Tuesday, July 12, 2016

7/12/16

Strict press
4x5
95
115
135
155 for 2

4 rft:
12 Dl 205#
12 burpees
12 Kbs 70#
12 wallball 24#

Time: 11:51
Ub with rest during transition 

Thursday, July 7, 2016

7/8/16

Crossfit Bangor drop in

Warm up:

2min amrap w/70# kb

6 kb Dl

6 Russian swings

6 burpees

R: 3+1 Dl 

Warm up:

3 rounds w/BB and 24" box

5 Dl

5 bj

5 good morning

5 step ups

Warm Up Deadlift: 5-10min

  • No specific rep goal, be smart, warm up properly and find a good weight to move through the workout with good form!
Weight: 10x135, 5x225, 5x275, 3x305

 

Incentive

21-15-9

Deadlifts 225

Box Jumps 24

Every 2min until workout is complete

1 Rope Climb

  • 15min cap
Time: 4:37
Unbroken. Wanted to be done before 4 but missed by 4 box jump. I messed up my first rope climb, couldn't get feet right so did legless.

7/7/16

Crossit Bangor drop in

Warm up
With a partner alternate
6 calls on rower (for 36 cals)
1 wall walk up

15min build:
5 push jerk + 1 split jerk
95, 115, 135, 155, 175, 195

Wod
12min cap:
500m row buy-in
50 hspu
150m run every time you break

Time: 9:22

Row was 1:42. I would've been a minute faster but I did one hspu and fell cuz I was too close to the wall. Then did sets of 15, 15, 11, 8.

Tuesday, June 28, 2016

6/28/16

Back squat
5x4 at 82.5%
245

For time:
60 wb
60 ring push up
2k row

Time: 13:57

Wb UB
Rpu in 6s (4:00)
Row in 7:47

Saturday, June 25, 2016

6/25/16

3 rounds
Airdyne 3min at 
30on 75%
30off 50%
100 dus
40 push ups

Time: 21:52

Push ups 10s for 1st, 10,10,5,5,3,2,3,2 for 2nd, 8 then 3,2
Dus broke 4x each. Last set was 51, 47

Did 80 more push ups
50 normal grip 10,10,10,10,4,3,3
30 close grip 10,10,5,3,2

Friday, June 24, 2016

6/24/16

Warm up
3 rounds
40 ft handstand walk
10bb good morning

3rd hs walk UB

5min emom
6 DL at 70%
305

Wod
Run:
800x2
3 min rest
400x4
2 min rest
200x6
1min rest

3:12, 3:03
1:32, 1:37, 1:35, 1:35
:38, :38, :39, :38, :37, :32

Wod 2
30 cal row
5 rope climb 
Rest 60sec
24
4
18
3
12 
2
6
1

Total time: 12:59

Wednesday, June 22, 2016

6/23/16

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%

95 for 3 sets

115 for 3 sets
 
B. At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%

165 for 2 reps each set

C. At the 20:00
Death by Kipping HSPU
On the first minute do 1 hspu, 2 on the second, 3 on the third.... until you can no longer complete the prescribed reps inside the minute. (The prescribed reps don't need to be unbroken.)  

Finished 10 set, all UB except 10 was 5,5. Got 3 reps into 11.
 
2.  Conditioning
5 RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups

Time: 11:15

All UB but moved slow and rested a lot in transition.

Tuesday, June 21, 2016

6/21/16

Back squat
4x5 at 72.5%
215

Kelly on the rower 
5 rft
500m row
30 wallball 20#
30 box jump 24"

Time: 27:28
All UB 

Saturday, June 18, 2016

6/18/16 CFN vs CFV Throwdown

Crossfit Northlake vs Vitality Throwdown
Teams of 2
Partner: Jason Reutter

Event 1:
1000m row
15-12-9
Thruster 135
Pull up
50 dus
Grace

Time: 11:12
I did 1000 row in PR 3:14 as 1:37 pace
Grace was awful, 22 singles

Floating Event;
100cal assault bike

Time: 1:48
2nd overall 

Event 2: 
3min cap
Clean ladder of 5-4-3-2-1 each
Powerclean
Squat clean 
1 Jerk
Of 135,155,185,205,225

Time: 1:24

Event 3: 
13min cap
70 kbs 70#
60 wb
50 Bj overs 24"
40 t2b
30 slamball 50#
20 squat jump to target
10m handstand walk

Time: 9:04

We were 5th overall
Northlake won.