12-31-22

Kettlebell WOD A

88#

Felt great after over 36 hours off, even with going to bed at 2am last night and driving home 7.5 hrs today.

Wert, Paul, and I are doing a push up a day challenge for 2023. 1 on day 1, 2 on day 2, ...365 on day 365. They don't have to be done all at once, but accumulated total each day.

Today I set my max unbroken baseline to compare to in a year. I hit 43 unbroken today. 

Goal is to hit 100+ unbroken in a year.

Let's hit it!

12-28-22

Kettlebell WOD A

88#

Back squat

4x95

4x135

4x165

4x185

4x205

4x225

2x245

3 rounds

24 dbl Db box step ups 50#, 20"

12 toe to rope

24 cal ski

12 dbl Db so 50#

Time: 13:19

Did 4 reps of t2r and had to switch to t2b cuz I couldn't hold on to rope.

12-27-22 pm

Kettlebell WOD A

88#

12-27-22

Snatch complex

Powersnatch

Squat snatch

Ohs

75, 95, 115

15min amrap

Wall walk 1-2-3...

225# Deadlift 3-6-9...

Total: 7 wall walk + 3 DL

12-26-22

Kettlebell WOD A

88#

100 SA russian kbs

53#

12-25-22

Kettlebell WOD A

88#

12-24-22

Kettlebell WOD A

88#

12-23-22

Partner WOD

Both working at same time

2000m row

Sandbag hold 100#

50 sa db thrusters 50#

25ft shuttle run

80 burpees over db

Bar hang

Partner: Gary

Time: 16:54

We rowed for 1min then switch

20 thrusters switch

8 burpees switch

Kettlebell WOD A

88#

12-21-22

Banded PVC pull downs

3x10

Tempo 3 down, 3 up

Black band

Dbl DB skull crushers

3x10

35#

Landmine SA row

3x10

25#

50#

65#

In between the above sets I did 10 sets of 10 Russian swings

88#

12min amrap

4 bar muscle ups

20yard shuttle x10

R: 8+4+5 shuttle

Rest 10min

Partner WOD

You go I go

10 total rounds

10cal bike

12 deficit push ups (1 plate)

25m weighted walking lunge 45#

Time: 13:36

Partner: Kyle

10 TGU 

88#

No fails.

Combined, I completed kettlebell WOD A

88#

12-20-22 pm

Kettlebell WOD A

70#

12-20-22 12 Days of Christmas

1 cluster

2 hang powerclean

3 front squat

4 push press

5 t2b

6 hspu

7 bar over burpees

8 plyo lunges

9 thrusters

10 box jumps 24"

11 deadlift

12 ring muscle ups

Time: 35:09

Weight 115#

Thrusters were the tough part. Too much rest. 5-4

Rmu as 6-6.

This is 359 total reps. You aren't halfway finished until into the 8 set. Well designed WOD.

12-18-22

Kettlebell WOD A

70#

12-17-22

Fasted 21 hours

Kettlebell WOD A

88#

1 miss on right arm TGU coming down.

4 misses on left arm TGU on the sit up. I sit up and drive it too far across my body. My plant leg is leaving the floor, that's no good.

12-16-22

Long WOD

5 rounds

20cal bike

10 burpees

400m run

10 burpees

20cal row

10 burpees

Time: 34:37

Gary got me by 1min, his burpees were faster.

Rest 10min

Kettlebell WOD A

88#

Did this slower today. Did tgu first. Took 20min. Had 4 failed punch outs w left arm.

12-14-22 KB

Kettlebell WOD A

88#

12-14-22

10min amrap

12cal row

12 hspu

12cal row

4 powerclean 135

Rest 4min

10min amrap

12cal row

12 t2b

12cal row

4 powerclean 135

Part 1: 3+24

Hspu 12, 6-6, 6-6, 6-4-2

Part 2: 3+27

T2b ub til last set as 6-3-3

All cleans ub

12-13-22

Kettlebell WOD A

70#

12-10-22

Kettlebell WOD A

88#

12-11-22

Kettlebell WOD A

70#

12-9-22

3 sets

5 rounds

4 powerclean 185#

4 burpee box jump overs 24"

Rest 5min

Set 1: 4:45

Set 2: 4:36

Set 3: 4:18

All PC singles, no misses. Got faster as I got warm.

Kettlebell WOD A

88#

Had 1 missed TGU with each arm.

12-7-22

Kettlebell WOD A

70#

Front squat

2 reps each at

95

145

165

185

205

Then 1 rep at 215

10min amrap

15 hspu

10 pistols

5 ring muscle ups

Rest 5min

10min amrap

5 bar muscle ups

10 pistols

15 burpees

Total: 235

Part 1: 108 (3+15+3)

All rmu ub. Hspu 8-7, 8-7, 5s, 5-3-3-3-1

Part 2: 127 (4+5+2)

All bmu ub.

12-6-22

Kettlebell WOD A

70#

3 rounds

20 sec hang alt straight leg raises

20 sec hang dbl leg raises

20 sec hang kip leg raises

2 rounds for time

30cal bike

30 alt hang dbl snatch 50#

30 burpees

Rest 5min

Score is slowest time

Time: 5:35

first round 3:54 ub. off bike in 45 sec.

second round bike 1:03, snatch as 12-8-10, burpees rested at 10 and 20. This set burned bad. snatch transitions weren't smooth.

12-4-22

Kettlebell WOD A

70#

Today was my best sit up on the TGU ever.

War of the wods 2023

Workout 1

Partner

One works while other holds 80# sandbag at chest. Reps only count during partner gold.

12min cap

50 wallball 20#

40 pull ups

30 box jump overs 24"

15 kipping hspu

10 bar muscle ups

100 DUs

10 ring muscle ups

15 strict hspu

20 t2b

30 bjo

40 pull ups

50 wb

We finished the 2nd 40 pull ups with 4sec left.

I did 50 wb ub, 30 bjo, 10 bmu, 40 DUs, 4 rmu, 10 t2b, 15 bjo, 20 pull ups

2 rounds

30 Laying banded pullovers red

20 laying toe to rig

12-3-22

Kettlebell WOD A

70#

12-2-22

Kettlebell WOD A

88#

Day 1 with 88# kb. The 100 swings got the heart rate up. I expected those to be fine and were. TGU I wondered how the sit up would be. It wasn't bad. Got all 10 pretty easily.

20min cap

5 rounds

500m ski

5 ohs 135#

15 t2b

Time: 18:57

Ski in 1:47, 1:52, 1:55, 1:58, 2:00

Ohs ub except first set I dumped out front on 3rd rep.

T2b we're 15, 8-7, 8-7, 8-4-3, 8-2-5

11-30-22

Kettlebell WOD A

70#

Front squat

3x95

3x135

3x165

3x185

3x215

3 rounds for time

500m row

15 powerclean 135#

20 pistols

Time: 14:37

Rows were 1:38, 1:43, 1:45

135 all singles. This is where I lost time.

Pistols consistent.

11-29-22

Kettlebell WOD A

70#

Did 100 swings in 5min, 10 every 30.

3 rounds

10 landmine 180 w 15#

20sec hollow hold

20 banded dead bugs black band

20 kb leg lift overs

4 rounds

10 landmine RDL 25# (5 each leg)

10 ring dip

5 strict pull ups

3 rounds

10 half kneeling SA landmine press 25# (each arm)

10 alt landmine reverse lunge 25#

11-27-22

Kettlebell WOD A

70#

40min emom

10 hspu

15cal row

10 ghd

200m air runner

Did Rx thru 20min then dropped to 8 hspu and 30sec front plank instead of ghd.

I took 1min off on the 7th row.

11-26-22

Kettlebell WOD A

70#

11-25-22

Kettlebell WOD A

70#

11-24-22 Thanksgiving

Team of four with Nataly, Reece, and Alex

We each did the following:

5cal row

5 sets of 10 box jump overs (N and R did 20", A did black block)

5x10 wallball (N did 8#, R did 6#, A hugged a 4# and did squats)

5x10 g2o with wallball

5x10 burpees over a hurdle

3x7 push ups

3x7 ring rows

This was great. They all worked hard and used good form.

11-23-22

Kettlebell WOD A

70#

20 rounds

5 hand release push ups

3 burpees to target

1 bar muscle up

Time: 14:10

Goal was sub 10. Held pace thru 10 rounds then chest blew up. Gary was 13:57.

3 rounds

20 banded dead bugs

10 landmine 180s

3x5 each arm

Half kneeling landmine single arm press

15

30

45

3 rounds

20 gorilla row with kb each arm 35#

20 db pull overs 40#

11-22-22

Kettlebell WOD A

70#

Handstand walk practice

240 total feet (8 trips)

This was my best handstand walk day ever. By far. The TGU work is paying off big time. I kicked up every time amd did at least 24 ft without falling. Of the 8 trips, 6 of them were at least 5 mats. My shoulders and core felt super strong and stable.

20min amrap

15 DB burpees 50s

12 cal ski

15 DB hang powerclean 50s

12 cal bike

Total: 245

4 rounds plus bike, burpees, and 2 cal ski.

All unbroken. JB started me on the bike.

11-20-22

5 rounds

5min on, 90sec off

15 cal bike

1 down back sled push, 2 plates

15 burpees box jump overs 24"

Max ring muscle ups

MU: 10 (5-5), 6 (5-1), 5, 5, 5

Kettlebell WOD A

70#

11-18-22

20min amrap

15cal bike

15 t2b

5 powersnatch 135#

R: 6+17

2 t2b into 7th round

all t2b as 8-7

all snatches quick singles

I was happy with how snatches felt. Hip snap felt good.

Kettlebell WOD A

70#

11-16-22

Kettlebell WOD A

70#

Front squat

Tempo 3 seconds down to seconds at the bottom.

3x3

3x4 70%

95, 115, 135, 155x3

23min cap

1k row buy in

4 rds

15 back squat 185

5 wall walks

1k row buy out

Time: 23:00

row in 3:38

back squats from rack

5-5-5s

finished last back squat at buzzer

shared a bar with Pat

I'm happy with this. this is the highest weight high volume squat I've done in months.

11-15-22

3 rounds

15 cal ski

15 t2b

Rest 2min

Time: 1:10, 1:08, 1:09

Ub t2b

Ski at 1600+

20min 

Every 4 min

18 cal bike

10 hang powerclean 115

10 bar facing burpees

50 DUs

Rx+

All bikes 18 cals between 0:58 and 1:05

All hpc ub at 115

BFB were the slow part

DUs broke 1-2x except last round ub

2:35, 3:10, 3:35, 3:41, 3:29

11-13-22

20min amrap

1 bar muscle up

100m run

1 wall walk

100m run

Add 1 bmu and 1 ww per round.

Total: 8 bmu + 100m

All bmu unbroken.

Rest 5min

Kettlebell WOD A

70#

11-12-22

Kettlebell WOD A 

70#

11-11-22

ChaDT

54min cap

500 step ups 24"

Every 3 min 1 round DT 155#

Time: 54:00

Did 455 step ups in 54 min. Had 9 minutes of rest in there. Took off minutes 18-21, 27-30, 42-45.

Started with 155 for 2 rounds of DT, dropped to 135 for 5 rounds of DT, then dropped to 115 for the final 7 rounds of DT.

DT was taking me about 1:40 average. Did 73 step ups in 1st 3 min then was getting 20-30.

This was harder than I thought.

That was at 8am.

At 5pm I did

Kettlebell WOD A

70#

11-9-22

Kettlebell WOD A

70#

Tempo front squat

1 down, 2 at bottom

5x95

5x135

3x5x165

Megan

21-15-9

Burpees

Kbs 53#

DUs

Time: 4:44

ub burpees and kbs

DUs caught my feet twice on the first set and once on the last. that's really bad given how small the numbers are.

11-8-22

Kettlebell WOD A

53#

5 rounds

150m run

10 t2b

Rest 90 sec

59, 55, 56, 54, 54

6 rounds

2min on, 2min off

8 hspu

8 ohs 75#

Max cal bike

Score is worst round

24, 18, 19, 19, 20, 22

All mental.

I'm 1 day into strict carnivore and def felt a difference in energy. Haven't had a carb since Sunday, and only had 35 total that day 

11-6-22

Kettlebell WOD A

55#

3min on, 1min off

200m run

10 burpees

Max bar muscle ups til you reach 30

Time: 10:04

Air runner.

MU were 10-5-1, 7-3, 4

After I did 16 the first set I wanted to get 14 in second set and be done. Couldn't quite get there.

11-5-22

Kettlebell WOD A

70#

11-4-22

Kettlebell WOD A

70#

40min cap

5 rounds

10 devils press 50s

20 cal row

Straight into

10-9-8-7-6-5-4-3-2-1

Dbl Db thrusters 50#

Cal bike

Straight into

50 box jump overs 24"

100 alt db snatch 50#

200 DUs

Split up reps however I want

Time: 40:00

Part 1: 16:30

Did DP as 10 then 4-3-3

Rested 2 min

Part 2: 17:05

All thrusters ub

Rested 2 min

Had 4 min left so did 50 t2b, 10 bjo, 25 DUs, 10 bjo, 70 DUs.

11-2-22

Kettlebell WOD A

70#

Front squat max

245

This was a struggle

Happy with it tho, first heavy squat since back injury.

3x5min amrap

100m run

3 box jump over 24"

5 wallball 20#

Rest 2min

Score: 137

rd1: 5 rounds and 12 sec left

rd2: 5 rounds plus 100m

rd3: 5 rounds plus 100m

felt good. consistent, never stopped

11-1-22

4 rounds

8cal bike

10 t2b

Rest 90sec

Time: 6:41

33, 34, 32, 32

27min clock

0-10 min

Run a mile

Max clean and jerk 135#

Rest 10-13

13-20 min

Run 800m

Max powerclean 115#

Rest 20-23

23-27 min

Run 400m

Max lateral burpees over bar

Total: 97

21 CJ

41 pC

35 burpees

Gary got me by 9 CJ, I beat him by 1 PC, we tied on burpees.

Kettlebell WOD A 

53#

10-30-22

Kettlebell WOD A

53#

Partner WOD 

For time

50 wall walks

100 burpees box jump overs

Time: 16:25

Partner: JB

Did wall walks in alt sets of 2.

Bbjo in sets of 10

10-29-22

Kettlebell WOD A 

70#

100 single arm swings

55#

10-28-22

35min cap

50 deadlift 225#

50 burpees over bar

50 t2b

Rest 2min

20 rounds

1 powerclean 185#

1 wall walk

Rest 2min

10-8-6-4-2

Box jump overs 24"

Thrusters 135#

Time: 39:55

Finished 8 bjo at time cap

1st part was 13:13

Do as 10-10-5s in 4:01

Burpees ub at in 4:44

T2b as 10-10-10-5s

2nd part was 15:04

3rd part was 7:36

Thrusters as 4-3-3, 4-4, 3-3, 4, 2

10-27-22

Kettlebell WOD A 

70#

10-26-22

Kettlebell WOD A

53#

14min amrap

75 DUs

20 powerclean 95#

75 DUs

12 c2b

75 DUs

20 front squat 95#

75 DUs

6 bar muscle ups

Total: 533

1 + 5 c2b

All movts except rope ub except 2nd round of PC were 10-5-5.

Ropes were consistent, mostly 40-35

10-25-22

Kettlebell WOD A

53#

For time: 

21-18-15-12-9-6-3

Wallball 20#

Abmat situps

Buy out

84cal row

Time: 9:49

Goal was sub 10. Happy to hit it. 

Went ub. Off first part in 5:50.

Row in 3:49 at 1300+ cap/hr throughout

10-23-22

Kettlebell WOD A

55#

Then 10min alt emom SA kbs

4min at 35#

6min at 55#

Left arm was harder. 35 we're jumping out of the gym.

10-21-22

Kettlebell WOD A

70#

Day 1 with 70 felt great. I thought I might struggle a little with TGU but no. They were pretty easy 

10 rounds

10 cal bike

10 powersnatch 75#

3 bar muscle ups

Time: 21:57

All ub. Bike stayed above 330 watts whole time. Too much transition.

10-20-22

Kettlebell WOD A

55#

10-19-22

Kettlebell WOD A

53#

20min cap

10 rounds

8 pull ups

10 bar facing burpees

12 s2o 95#

Time: 19:11

all ub.

first 5 rounds in 9:09. second 5 rounds in 10:02.

slow down was standing in front of bb before s2o.

10-18-22

Kettlebell WOD A 

53#

25min cap

800 run

50 push ups

50 wb

600 run

40

40

400 run

30

30

200 run

20

20

100 run

10

10

Time: 27:28

push ups killed me. right pec blows out and I'm left with 5s.

10-10-10-5s 

wb 25-15-10, 20-10-10, 20-10, 10-10, 10

10-16-22

20-15-10-5

Powerclean 135#

T2b

Time: 7:37

All PC in tng 5s.

T2b as 10-10, 8-7, 5-5, 5

Rest 2min

20-15-10-5

Front squat 115#

Push ups

Time: 7:57

Fr sq as 10-10, 10-5, 10, 5

Push ups as 5s, 8-7, 5s

Rest 2:30

Kettlebell WOD A

53#

10-14-22

5 rounds

10 half kneeling landmine SA press 35#

15 box jump 24"

20 dbl db deadlift 50#

Time: 11:03

All dl ub

Rest 2min

10-9-8-7-6-5-4-3-2-1

Dbl db front squat 50#

Db facing burpees

Time: 12:20

All front squat ub. Transitions slow.

Rest 4min

Kettlebell WOD A

53#

10-12-22

Deadlift at no more than 50%

4x3

135

165

185

205

5 rounds

50 DUs

15 hspu

5 ring muscle ups

Time: 15:53

First round 2:09, second at 4:45...

DUs ub on sets 2-4, broke 1x each on sets 1 and 5.

hspu 8-7, 8-7, then 5-5-5

ring muscle ups ub

Kettlebell WOD A

53#

10-11-22

Kettlebell WOD A

53#

I did it as 10 swings every 30 sec instead of emom. Same for tgu.

For time

500m ski

5 powerclean and jerk 135#

5 hspu

375m ski

10 c&j

10 hspu

250m ski

15 c&j

15 hspu

Time: 14:15

The 15 c&j took way too long - 3min

10-9-22

20min amrap

12 cal ski

10 dball over shoulder 100#

24 cal bike

10 dball

12 cal ski

10 dball

24 cal bike

...

Total: 4th bike + 3 dball

Landmine 180

4x10 with 15#

Kettlebell WOD A 

53#

This concluded the first 6 week cycle of kettlebell transformation. Now the 53 becomes the moderate bell and the 70# becomes the heavy.

10-8-22

Kettlebell WOD A

55#

Then did 100 sa Russian swings as 10min e.om of 10 alt arms with 35#.

This felt SO light. A few weeks ago I did 2 sets of single arm and it was tough. This is really working.

10-7-22

Kettlebell WOD A

53#

SA half kneel landmine press

4x10

35#

20 rounds

1 dball over shoulder 100#

2 rope climbs

3 hspu

Time: 20:11

Finished 10 rounds in 9:02.

Back squat

4x10

95

115

135

155

10-6-22

Kettlebell WOD A

55#

10-5-22

10 tgu 53#

15min amrap

10-20-30-40-50...

Wallball 20#

Kbs 53#

DUs

Total: 359

9 kbs into 50

Wall balls were unbroken through 30 and then I did 2010-10 and 2010-10-10. Kettlebells were unbroken through 20 and then I did 1515, 15 13 12, 9. Ropes were solid except for the 20 set I broke three times.

10-4-22

Landmine bent row

3x10 w 45#

Tempo push ups 3 down, 3 up

3x8

10min amrap

30ft hs walk

10 box jump 30"

Rounds: 6 plus 1 walk and 1 bj

Rest 3 min

7min cap

21-15-9

Powersnatch 95#

Hspu

Time: 6:50

snatch as 8-7-6, 8-7, 5-4. was happy with this, first time snatching since back tweak.

instead of hspu I did single arm half kneeling landmine press with 25# on bar. to make it even between arms I did 22-16-10.

10-3-22

Kettlebell workout A

55#

10-2-22

Every 5min for 25min

12 cal bike

12 hang power clean 95#

12 lateral burpees over bar

12 front rack reverse lunge return 95#

R1: 1:53

R2: 1:53

R3: 2:18

R4: 2:54

R5: 3:15

The burpees on the last 2 rounds were tough.

I was 700+ watts and 90+ rpm on bike each time, off in about 30 sec.

Bb movts ub throughout. The transition from burpees to lunge slowed each round 3-5.

10-1-22

Partner WOD

40min cap

100 lbs 53#

80 burpees box jump overs 24"

60 t2b

50 SA db thrusters 50#

30 squat snatch 135#

100 cal ski buy out

Every 2min 15 air squats, start with air squats

Time: 23:59

Partner: Gary

I did powerclean instead of squat snatch

Kettlebell.workout A

53#

9-30-22

Kettlebell wprkout A

53#

30min cap

50-40-30-20-10

Box jump overs 24"

Row cals

Push ups

Time: 25:05

Push ups fell to 5s and 3s

9-28-22

15min cap

50 wb 20#

50 s2o 115#

400m run

50wb 20#

Time: 12:02

first wb ub

s2o in 10-10-10-10-6-4

400m

wb as 20-10-10-10

s2o we're too slow.

I'm just thrilled to have completed an Rx WOD without issue in my first one back in a month since I've been rehabbing.

instead of DL did 100 Russian swings and 10 TGU with 53#

Kettlebell workout A 

53#

9-27-22

15min alt emom

20 Russian kbs 35#

35sec bike

6 each leg landmine RDL 25#

9-26-22

Kettlebell workout A 

35#

9-23-22

Kettlebell workout A 55#

16min cap 

10-20-30

Landmine 180 w/10#

Hang power clean 75#

Bar facing burpees

Time: 10:45

Partner WOD

You go I go

15cal ski

10 wallball 20#

R: I got 4+5 cals

I'm really happy with today. I felt and feel great after doing a lot of movements I haven't been able to do lately.

Something about the landmine rows yesterday really helped my back.

9-22-22

Kettlebell workout A 55#

Landmine bent row

5x10

45#

9-21-22

Kettlebell workout A 35#

10 min amrap

12 pull ups

15 step ups 24"

1 lap plate push 45#

R: 5+8 

all pull ups ub

9-20-22

3 rounds

8 Half Kneel Dbl Db Arnold Press

1 lap kb uneven grip farmers carry

Did 50s for 2 sets of Arnold, then 35.

Did 35s for one farmer then 53s

10 rounds for time

10 Russian kbs 35#

100m run

Time: 8:38

Rest to the 10min

10 tgu 35#

Time: 3:41

Landmine 180

6x10 with a 10 on bar

9-18-22

Kettlebell workout A

55#

9-17-22

Kettlebell Workout A 55#

This felt great. TGU were on point.

Landmine 180

5x10 w BB

9-16-22

10min partner WOD

You go I go

150m ski

10 kbs 35#

R: JB and I each got 5 rounds

5 rounds

3min amrap

1min rest

6 landmine sa half kneel press (3/3) 25#

6 push ups

10 bodyweight reverse lunge return

R1: 4

R2: 4+3 lunge

R3: 4+6 press

R4: 4+5 push ups

R5: 4+4 push ups

15min emom

5min of 10 kbs 35#

10min of 1 tgu 35#

9-14-22

Kettlebell Workout B

20min alt emom

10 Russian kbs 35#

1 TGU 35# (do 5 each arm over the 10min)

5 rft

1 lap plate push 45#

20 push ups

Time: 11:59

Push ups were 10-10, 10-5-5, 5-3-3-3-3-3, 5-5-3-3-2-2, 5-5-3-3-2-2

9-11-22

Kettlebell workout A

First day w 53#

TGU felt good

Every 3 min for 18min

100m ski

10 single arm KB clean each 35#

5 KB push press each arm 35#

100m run

Rounds improved each time from 1:58 to 1:35

9-10-22

Kettlebell workout A 35#

Landmine half kneeling shoulder press

Empty x10 each arm

2x10 w 15

3x10 w 25

5 Hang powerclean into 10 back rack lunge return

Bb

75

95

115

135

9-9-22

Superset

15, 12, 10, 8

Close grip bench - 95, 115, 135, 155

10 Hammer curl 35#

3 rounds straight thru

15 leg elevated dips

15 bb skull crushers

15 single arm db ovhd tricep ext 20#

15, 12, 10, 10

Straight bar curls with 5 sec negative

65

75

85

85

Kettlebell workout A 35#

10 single arm kbs 35#

1 set each arm

9-7-22

Kettlebell workout A

35#

6 rounds

5 strict pull ups

10 push ups

15 lunges

Time: 7:41 ub

5min amrap

10 cal bike

40 DUs

R: 3+10 cals

Only 1 ub DUs 

9-5-22

Team of 2

5 rounds

30 cal bike

30 box jump 24"

30 wallball 20#

Time: 20:17

Partner: Conrad

Split evenly

All bikes over 608 rpm

Rest 8min

Kettlebell workout A

35#

9-4-22

Kettlebell workout A

35#

9-3-22

Partner WOD

Teams of 2

4 rounds

400m partner run

16 c2b

80 DUs

10 synchro burpees

16 powerclean 115#

Rest 1 min

Time: 22:44

Partner: Josh

All my DUs were ub

Kettlebell workout A

Did all this fasted for 20 hours.

9-2-22

Kettlebell workout A

35#

6 round superset

12 Single arm db bent row 60#

6 strict ring dips

18min cap

6 rounds

200m run

10 cal ski

10 hang powerclean 75#

Time: 12:27

9-1-22

Day 1 of Kettlebell Transformation

Workout A

10min emom

10 Russian kbs 35#

Focus on as powerful a swing as possible, each rep

Rest 1min

10min emom

1 TGU 35#

Go slow and strive for perfect technique 

8-31-22

Deadlift

Build in reps of 3 tng

Finished with 205 

Being intelligent w back rehab

Sumo deadlift 

2x20

95

15min amrap

3 rope climbs

12 Russian kbs 53#

15 push ups

R: 7+2

push ups 15, 15 ,15 ,10-5, 8-7, 8-7, 5-3-3-2-2

8-30-22

3x10 db db butterfly flies

10#

3x10 half kneel SA db Arnold press

35#

For time

800m run buy in

4 rounds

12 strict pull ups

35 DUs

12 hspu

800m run buy out

Time: 22:01

Strict pull ups 6-6, 6-6, 4-4-2-2, 2-2-2-2-2-1-1

DUs we're terrible on first set, them smooth.

Hspu we're 12, 6-6, 6-3-3, 6-3-3

1st 800 - 3:24

2nd 800 - 4:01

8-28-22

Back squat

Build in sets of 10

Empty bar

75

95

115

135

165

185 for 3 reps

Mobility for low back and hips

8-26-22

3x10

Bb tricep pull over + skull crusher + close grip bench

3x12 

Ring dip

3x10

Gray band tricep push downs

Banded Split stance overhead tricep ext

3 rounds

25 box step ups

100 DUs

50 air squats

Time: 14:35

Glad to get this in w no exacerbation after a week of back issues

8-21-22

15min amrap

5cal bike

5 strict pull ups

5cal bike

5 dbl db strict press 35#

R: 10+12

8-19-22

Legends qualifier words

10min cap

27-21-15-9

Cal row

Lateral burpees over rower

Time: 8:31

I rested one time for 8 sec after the 8th burpees on 15 and that allowed Kyle to pass me.

8min cap

3 rounds

21 t2b

15 front squat 115#

Time: 8:10

I should've finished. I had 35 sec to do 15 squats, I did 8 and dropped the bar with 13 sec left. I should've held on. What really killed.me was my 3rd set of t2b fell apart as 8-4-3-3-3. If I'd done 8-7-6 as I'd hoped I would've had plenty of time.

T2b were 12-9, 8-7-6 on first 2 sets

Squats all 8-7. 

Too much standing between sets.

8-16-22

4x8 kneeling single arm Arnold press 50#

Did 8, 8, 5. Left arm failed

4x15 35# plate front raise

10min emom

1 powerclean + 1 squat clean + 1 front squat + 1 jerk

185 for last 6 rounds

Felt good. Haven't squatted more than 135 in a while.

8-12-22

3 rounds

15 Seated dbl db curl 35#

20 banded push ups red band

3 rounds

15 standing BB curl 45#

10 reverse grip bb push ups in rack

12

10

10

10

34min amrap

400m run

3 devil's press 50#

6 cal bike

9 t2b

12 single arm thrusters 50#

15 abmat sit ups

R: 6 + 100m

8-10-22

9-15-21

Burpees

Kbs 53#

Time: 3:14

Unbroken w no transition trying to get Gary. He got me by 4 seconds.

Powersnatch max

155

Hit 165 in squat by reflex

Stopped cuz just starting to feel good after tweak 2 weeks ago.

2k row

7:45

Just extra work, wasn't trying to set any record.

8-9-22

4x8

Kb wood choppers 35#

4x10

Db kb alt arm press 35#

15min amrap

15 cal row

5 front squat 135#

20 abmat sit ups

R: 6+25

All ub

Transition from row to squat slowed

8-5-22 Kate 40th

WOD for Kate's 40th

40min amrap

8 t2b

5 squat cleans 135/95

19 burpees

82m run

R: 9+28

This was brutal mentally. Wanted to quit at 20min. Was wishing I never met Kate 😋

Before the WOD we did

3x10 BB curls w 3sec negative.

75,85,85

Kb horn curls

15 w 3 sec neg

1 pood x2 sets

8-3-22

5 rounds

10 deadlift 155#

10 Bar facing burpees

40 DUs

Time: 8:05

Rx+

DL and BFB ub. ub rope on first set then broke 1x, 2x, 2x, 1x.

rope brakes were unintended but quick. transition time was none other than moving into the next movement. if I was perfect on the rope I would have been around 7:40.

this was fun, I'm happy with it.

8-2-22

For time

1200m run

90 wallball 20#

60 t2b

Time: 15:35

Rx+

run in 5:25

wb 30 then 15s. this was smaller sets than I thought.

t2b 6s thru 42 then then 3-3-4-4-4. These were def not what I'd hoped. wanted to hold 10s.

Breaking it up would've def been faster cuz I could've done big sets then rest doing other movts.

7-31-22

Partner WOD

For time

50 synchro pistols

100 db deadlift 50# each arm

50 synchro wallball 20#

100 db deadlift

Time: 12:53

Pistols were 35, 15. Would've been ub but lost my balance.

DB dl as 25s throughout

Wb as 19-11-10-10

Core

3 rounds

20 standing banded oblique twists left

20 of same on right

30 abmat sit ups

Red band

7-29-22

Seated DB shoulder press

15, 12, 10, 10

40, 40, 35, 35

Seated DB press

3 rounds

3 half reps bottom up

3 half reps half to top

3 full reps

35#

Standing BB reverse grip press w 3sec neg

15, 12, 10, 10

65, 65, 75, 85

Did 6 at 85

Bb shrugs

15, 15 ,12 ,12

225

5 rounds, every 2:30

100m run

12 single arm kb box step ups 24" w 53#

Max front plank

Started plank at 1:19, 1:19, 1:17, 1:17, 1:15

Planks ub. Last 2 rounds shook a lot last 30 sec

3 rounds

50 bent hollow flutter kicks

12 single leg tucks on rings

7-27-22

Front squat

3 reps each

95

115

135

165

185

4 rounds

Bike 1 min

10 air squats

Total: 27 cals

10min bike

30sec on, 30sec mild

Total: 154 cals

On was 400-524 watts

Off was 125-225 watts

Didn't do class cuz my left trap/neck is super tight

7-26-22

5 rds

5-4-3-2-1

DB deadlift 50s

DB row

All ub

For time

3 rounds

8 hang power snatch 115#

8 bar facing burpees

2 rds

10 hang c&j 115#

10 bfb

1 Rd

8 single arm devil's press 70#

20 bfb

Time: 15:26

Rx+ 115 bb, 70# single arm devil's press

Did first set ub then tweaked left trap on 4th snatch of 2nd set. Just wanted to finish after that.

snatches were 4-4, 4-4

c&j were 5-3-2, 5-3-2

DP 4-4

bfb ub

used 50s for the 5-4-3-2-1 all ub sets

7-22-22

Push press

12,12,8,6,6 drop 10

95, 115, 135, 155, 155 drop 115

Seated db kb press

Max at 1.5 pood drop to max at 1 pood

3 sets

5,6

5,5

5,3

3 rounds

Bb curl top half x15

DB curl bottom half x15

Seated db curl x15

65, 30, 25

Partner WOD

You go I go

6 total rounds

Every 3min

50 DUs

12 rower facing burpees

Max cal row

Total: 165 cals

Kate was my partner

I did 35, 27, 30 cals

Broke DUs 2x on 2nd set

Had 1:35 to row each time.

7-20-22

Snatch

5x3 build

3 sec pause below knee

3 sec pause high pocket

75

85

95

105

115

7min amrap

50 DUs

5 ring muscle ups

25 abmat sit ups

Rest 2min

7min amrap

50 DUs

5 bar muscle ups

1 trip hs walk (15m)

Total: 5+11

1st amrap: 3+11

2nd amrap: 2

ropes were great, only broke once all day

rmu 5, 5, 3-1-1.

bmu 3-2, 3-1-1. failed the last bmu 2x before finally hitting it. 

hs walks were bad.

Had Gary if I didn't miss. 1st round he got me by 11 DUs

2nd round he finished the 50 DUs in 3rd set

7-19-22

3 round warm up

8 kb rdl 53#

8 kbs 53#

100m run

8 lateral lunge returns

Every 90 sec for 10 rounds

2 single leg t2b

2 t2b

4 c2b

All ub

18min cap

18-15-12-9-6-3

Single arm db thruster 50#

Single arm db deadlift 50#

Box jump over 24"

Time: 10:00

all ub movts. transition from box to thruster was slower than I wanted. I'll take it for the first day back after 10 days off.

🎄 came early when JB said it was single arm db!

7-16-22 Triathlon

3rd Annual Weatherstone Triathlon

100m swim

1.5 mile bike

1 mile run

Time: 17:06.47

Was out of pool at 1:41. This was the hardest part. Swam 3 lengths without stopping then held the side for a few seconds before swimming the 4th. Transition to buke was slow cuz of breathing, took about a minute.

Bike to run transition was 2 sec. Didn't see my bike split. My mile was prob around 7:30.

Ross won his age group (0-7), and Alex got second (1st girl). Reece won her age group (8-10). Kate was 2nd place (1st girl) to Lincoln. I was 3rd. I was 400m behind Lincoln and about 150-200m behind Kate.

7-8-22

7min amrap

5 c2b

8 strict hspu

10cal bike

R: 3+4 strict hspu

Hspu did 8 first set as 5-3 then drop to 5 per set as 3-2, 3-2, 3-1.

40min amrap

30 cal bike

20 dball 100#

10 burpees box jump overs 24"

R: 4+13 dball

Bike in 1:42 then 2:50s.

7-6-22

Sumo deadlift 4" deficit w 2sec neg

15x135

12x185

10x225

9x245

Strict pull ups

10xwide

10xwide

10xchin

10xchin

10xcliffhanger

Meadow Row

3x12 with 45#

For time:

50 burpees

800m run

Time: 7:28

Burpees ub in 3:19

7-5-22

3x10 plyo push ups

Bench press 

3 sec neg

15x135

10x145

6x155

4x165

3x20

DB fly 20#

Straight into 12 ring dips

Bb 3 point skullcrushers

10 reps above head, at forehead, at chin

65 at first 2 points, 45 at chin

25min cap

50 t2b

1 trip hs walk

3 rounds

20cal bike

30 straight leg sit ups

50 wallball 20#

Time: 25:00

Had 17 wb left

T2b in 3:17 as 10-10-10-10-6-4

Hs walk took 2:16

Wb as 10s, 15-15-10-10, 13-12-8

7-4-22

38 min amrap

5 hang squat clean 115#

10 kbs 70#

5 front squat 

10 cal bike

5 s2o

10 burpees

5 thrusters

10 alt kb snatch 70#

R: 5+5 kbs

Subbed alt db snatch 70# as 10, 8-2, 5-5, 5-5, 5-5.

All BB ub.

This was tough. Did 3 rounds in 18:31. First round was 5:30.

7-2-22

Partner wod

400m partner run

45 clean and jerk 115#

60 hspu

75 wallball

400m partner run

75 wb

60 c2b

45 c&j 115#

400m partner run

Time: 26:35

Partner: Adonai

7-1-22

5min elliptical

10 min 30on 30slow bike erg

25 burpees

6-29-22

Snatch pull 3x3

115

135

165

Power snatch

5x3

95

115

135

145

145

All tng

For time:

800m run

10 box jumps 24"

10 clean and jerk 115#

400m run

10 bj

8 c&j 135#

200m run

10 bj

6 c&j 155#

Time: 12:10

did 165 for last round

goal was sub 8. way underestimated how bad I'd be breathing at the bar. All doubles in first round then singles.

went out too hard, ran 800m in 3:07.

6-28-22

5x10 kb halos each direction

35#

5 rounds of 1min each

Max cal ski

Max rope climb

Max DUs

Total: 443

95 - 22, 3, 70

78 - 15, 3, 60

96 - 14, 2, 70

77 - 13, 3, 61

97 - 13, 2, 82

6-24-22

2 rounds

8 Wrist forward push ups

20 banded tricep ext red band each hand

Seated db tricep overhead ext 

50# with 3 sec neg

10

10

12

2 rounds

Db bicep curl 40#

8 left

8 right

8 both

Off hand hold in a curl

3 rounds

15 plate curl 45#

100 ft walk in hammer position

Partner WOD

For time

100 dbl db hang clean 50#

75 hspu

50 burpees to target

25 t2b

Time: 9:53

Partner Kate

Cleans in 10s

Hspu 10-10 then 5 to 8

Burpees in 10s

T2b 10-10-5

JB and Kyle beat us by 4 sec (4 t2b)

6-22-22

Power snatch max

155

Felt light today. Def had 165 in me but didn't want to push it with my forearm. It's feeling good and want to heal all the way before going for a true max.

Eva Strong 

Partner wod

5 rounds

24 dus (at same time)

19 t2b (split between)

2 clean and jerk 205/135# (split between)

400m run (together)

Time: 19:51

205 was a good challenge. I had a miss on the first set and fourth set. missed the jerk on both. then hit the lift on the second try both sets. double unders were crap the first round then unbroken after that. toes to bar unbroken. Josh pushed me on the runs.

6-21-22

4x20m dbl kb front rack walk

53

4x8 kneeling sa press

Failed 53

40# db

5 rounds

20 box jump 24"

100m run

10 hspu

10 deadlift 135#

Time: 14:10

Unbroken

6-18-22

EMOM for ALAP

3 powerclean

2 front squats

1 push jerk

Add weight every 5 minutes

75, 95, 115, 135, 155

This was good. Technique focus. Would've failed somewhere in 185s, prob front squat first.

6-17-22

2x10 bb

1 pull over + 1 skull crushers + 1 close grip press is 1 rep

Dips

2x12

2 sec neg and 2 sec up

I did 4 sets of 6

Bb curls

3 sec up, 1 sec pause, 3 sec neg w 65#

15

15

10 drop 10 lbs 10 fast

5 rounds

5 min on 2 min off

30 box jump over 24"

20 cal bike

Max wall walks

10, 6, 5, 5

Skipped last round. Could've done it but didn't want to over tax myself after being sick the passed 4 days.

This was the best wall walks WOD I've done.

Bike slowed way down. Last 2 rounds were 2 min.

1st round was 1:15 on bike.

6-14-22

Power snatch

5x3 stop at 70%

75

95

115

115

Stopped there cuz felt forearm tightness from last week's tweak.

5 rounds

400m run

10 power snatch 115

Time: 18:05

subbed powerclean 135 cuz of forearm tweak.

all cleans ub

finished rounds at 2:19, 6:05, 10:05, 14:07, 18:05. those times include 90 sec rest.

6-10-22

Powerclean 4x3

135

165

185

215

All tng

Squat clean 3x2

165

185

205

Tng

Partner WOD

20min cap

All movts synchronized except rope climbs

40 burpees to target

30 box jumps

20 Db snatch

10 rope climbs (I did 6 and Kate did DUs)

20 Db snatch

30 box jump

40 t2b

Time: 15:30

Burpees were 20-10-10

Bj and snatch ub

T2b in 5s until finish w 8-7.

Partner: Kate

6-8-22

Sumo deadlift

5x3 at 60-70%

185

225

255

275

305

For time:

4 rounds

5 deadlift 135

25 DUs

8 t2b

3 rounds

5 dl 185

25 DUs

8 t2b

2 rounds

5 dl 225

25 DUs

8 t2b

Time: 9:10

Broke twice at 15 on t2b by accident, rest of WOD ub.

This was fun, just kept moving.

6-7-22

Build to heavy squat snatch

165

Missed 175 3x

6 rounds

200m run

50ft hs walk

10 hang powerclean 135#

Time: 16:05

hs walk 1st set was good for me. Did 18 ft before coming down, then 2 more kick ups to finish. 2nd round tweaked my forearm. tried wall walks in 3rd round. Did 2 but forearm pissed so moved to 20 push ups per round from there.

135 cleans all ub

6-3-22

A. 3 rounds

500m row

15 thrusters 95#

15 c2b

Time: 12:57

Rows 1:49, 1:53, 1:56

Thrusters 8-7

C2b 10-5, 8-7, 6-3-3-3

B. BB JM press

2x15 w 3 sec neg 75#

C. Bicep Hell

Seated alt db curls to failure 35#

Seated double arm db curls

Seated double arm db partial curl

Did 20, 6, 6 each round

D. 5-4-3-2-1-1-2-3-4-5

Ring muscle up

Hspu

Deadlift 225#

Time: 14:05

All ub except last set 5 my were 3-2

5-31-22

Standing bb shoulder press

3 sec up, 3 sec negative

12

10

8

8

Burn out

Bb, 65, 75, 75, 25 rep burnout

15min cap

27-21-15-9-6-3

Kbs 53#

Box jump 24"

Abmat sit ups

Time: 7:43

Boot camp had all boxes so I did DUs instead of bj and then did an 81 box jump buy out 2 min after I finished the WOD in 3:50.

All ub.

5-30-22 Murph

Murph

For time: 

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Time: 52:19

Did straight thru. 35 sec PR.

First mile in 7:04.

Pull ups as 10s thru 80 then 8-7-5 in 7:05 (14:09).

Push ups in 50 sets of 4 with short breaks in 16:10 (30:19).

Squats as 30-20-30-20 then all 20s in 13:23 (43:42).

Last mile in 8:37 (52:19).

5-29-22

4x4 power snatch build to heavy

135

145

155

165

Tng for 135 and 145.

For time:

10 reps each DB snatch 25, 30, 35, 40, 45, 50, 55, 60, 65, 70

5 box jump overs between each DB

Time: 7:36

All ub. 70# was tough, especially last 4 reps. 

5-27-22

Neutral grip db banded push ups

Green thick band

3 sec neg with 1 sec pause at top

10

10

10

Max - 9

Seated db tricep extension 50#

3 sec neg

10

10

15

Bb skullcrushers

12 w 3 sec neg 65#

Straight into 20 light weight (empty bb)

3 rounds

Db hammer curl

4x20 with 50# each arm (10 reps each arm)

For time

21-15-9-6-3

Powerclean 135

Ring dips

Ski cals

Time: 12:45

Cleans as 12-9 then singles

Dips as 8-7-4-2, 6-4-3-2, 5-4, 4-2, 3

JB won and Kate was last.

5-25-22

Sumo deadlift

4x3

225

275

305

335

8 rounds

200m run

8 pull ups

12 Push ups

15 air squats

Time: 16:49

ub except push ups broke from 4th set forward as 8-4 then 6-3-3s.

5-24-22

5 sets

5-4-3-2-1 (is one set)

Dbl db DL 50s

Dbl db row

25min cap

4 complex, 3 situps, 4 complex, 6 situps...

Up to 30 sit ups

1 complex = 1 cluster and 4 front rack lunge return

Weight - Rx+ at 115#

Time: 25:00

Rx+ with 115

11 sit ups into 24 set.

Lunges were rough. Right leg began to struggle.

5-20-22

3 rounds with 1:1 work rest

3 bar muscle ups

6 devils press

18 cal row

Total time: 8:04

R1: 1:31

R2: 1:42

R3: 1:44

All ub, dp slowed down a little. 1st row was 18-1900. Then 1600s.

Partner WOD

12min amrap

A1: 200m air runner

A2: front plank

A1: 20 GHD

A2: sled push

A1: 15m hs walk or 4 wall walks

A2: 30+ air squats

Partner: Kate

My hs walk sucked. Did 10m then switched to wall walk.

Did 1 round of GHD then switched to abmat.

Didn't sleep well last night. Max came in bed and kicked me until I left and went in bunk bed, then still didn't sleep well.

5-18-22

Sumo deadlift 

5x8 build from 65%

135

225

255

285

285 was 83% for 8 then time ran out.

16min amrap

12 cal row

10 front rack lunge return 95#

12 cal bike

10 hspu

R: 5

finished hspu with 3 sec left.

all unbroken. this was a good mover.

5-17-22

Gymnastics complex:

every 90s for 10 rounds:

2 alt single leg t2b

2 t2b

4 c2b

all u

Helen

3 rounds for time:

400m run

21 kbs 53#

12 pull ups

Time: 8:13

on air runner

was ub til last set pull ups then did 7-5 quick. planned ub but that complex got the grip more than I thought.

my PR was in 2018 at 7:30 ub. I wouldn't have got that today even if I didn't drop the last pull up set.

5-15-22

Partner WOD

20min cap

300 wallball 20#

E2mom 3 wall walks

Split wb even

Partners ww at same time

Time: 19:49

Partner: JB

All wb in 15s

5-13-22

Double contraction Dips from box

Half rep from bottom then full rep with 1 sec pause then 3 sec neg

3x10

Bb jam press

4x15 w 3sec neg

3 rounds

Incline bb tricep ext

10, 10, 15

15 with 65#

3 sets DB curl

8 w Right arm hold

8 w left arm hold

8 both arms

40, 30, 30

20min cap

10-9-8-7-6-5-4-3-2-1

Box jump 24"

Clusters 135#

Time: 17:39

All singles

I moved well through this. I was happy with how weight felt.

5-11-22

Sumo deadlift

15-12-8-8-8

With 3 sec negative

Straight into 15 double DB rdl 50#

135

185

225

275 for 1 rep then stopped cuz been feeling left sij all week.

5 rounds

8 s2o 115#

15cal bike

10 box jump over 24"

Rest 2 min

Time: 14:23

s2o ub 115#

bike at 600+ watts which was 83-85 rpm

bjo we're bounding 1st set then normal

1:11 

1:18

1:14

1:24

1:14

5-10-22

5min bike

30sec 50%

30 sec 75%

24min amrap

4 muscle ups

28 wallball

22 powerclean 115#

34 DUs

R: 4+3 muscle ups (missed the 4th at the buzzer)

All mu ub

Wb 28, 20-8, 14-14, 10-10-8

Cleans 10-6-6, 7-5-5-5s

DUs were 2 sets ub

This was brutal

5-6-22

3 rounds

50 banded hammer curl green band

50 banded push downs blue band

Db neutral grip banded push ups

3 sec negative w 1 sec pause at top

10

10

8

Max reps no neg =15

3 rounds

Db skull crushers 35#

10 reps above head

10 at shoulder

10 at nipples

Ring curls w 3 sec neg and 1 sec pause at top

15

10

8

8

12min amrap

5 squat cleans 135#

10 c2b

15 burpees

R: 4+2 cleans

Had 2 missed cleans. C2b ub.

Partner not for time

3 rounds

15m hs walk

Amrap empty sled laps

5-4-22

Sumo DL

5x6 w 3 sec neg start at 50% and build

205

225

225

245

245

20min cap

27-21-15-9

Front squat 115#

T2b

50 DUs after every t2b set

Time: 15:24

front squats 27, 11-10, 8-7, 9

t2b 12-8-7, 11-6-4, 8-7, 6-3

Last set of DUs my shoe came untied and then my rope broke. Thankfully my backup rope wasn't tangled.

5-3-22

Every 2min for 12min

DBall complex wo dropping it

3 DBall DL + 4 alt DBall clean + 2 DBall squats

100#

18min cap

5 rounds

10 hang power snatch 95#

10 hspu

400m run

Time: 17:50

hang power snatch ub

hspu ub thru 3 rounds then 6-4 and 5-3-2. these are improving.

5-1-22

30min cap

Partner WOD

50 devil's press 50#

100 toes to ring

150 box jump overs 24"

Time: 14:50

Partner: Kate

I didn't have 35# dbs so she did lateral burpees over bar and 75# push press instead of devil's press. She did t2b instead of t2r

4-29-22

Box depth jump to broad jump 20"

3x3

Bb curl 3x12 w 3sec neg

65

Bb skull crushers 3x12 w 3sec neg

Straight into

20 Db skullcrushers 35#

35min cap

10 rounds

20 cal row

20 cal bike

20 cal ski

I was 4 cals into 9th bike at Time cap.

5 rounds done at 20:10

Was happy with this. Goal was to hold 1100+ on row, 300+ watts on bike, and had no clue on ski (ended up holding 1100+ on ski for a 1:07 time).

Hit my goals and beat everyone by over 2 rounds. Would've finished around 41min.

4-27-22

Sumo deadlift

3x5

65, 75, 85%

225

255

295

20min cap

2 rounds

21-15-9

Cal row

Front squat 115#

Kbs 53#

Rest 2min

Time: 20:00

first round in 7:47

front squat as 21, 8-7, 9

had 9 swings left in 2nd round at cap. should've finished. front squats were weak in 2nd round: 8-7-6, 8-4-3, 5-4

stayed up late, wasn't feeling it today.

4-26-22

Gymnastic complex

6 rounds not for time

4 kips swings + 2 pull ups + 4 c2b + 4 t2b

All rounds ub with 1min rest

15min amrap

20 abmat sit ups

12 air squats

3 ring muscle ups

Every 2min do 40 dus (starting at 2min, don't do DUs at 14min)

R: 7+14

Rx+

all ub movements unless DUs split them.

DUs ub on 4 of 6 sets.

Ran 800 after a 30sec rest in 4:08 (slow for me).

4-22-22

3x20

Lateral single leg elevated box jumps 20"

15-10-8-6

Close grip bench w 3 sec neg and 1 sec pause at 1/4 way up

115, 135, 145, 145

3x12 with 2 sec neg floor bb skull crushers

65

Bb curl with 3 sec neg

15-12-10

45

55

65 then drop to 55 and 10 fast curls no neg

4 rounds

400m air runner

21 kbs 70#

12 c2b

Time: 15:37

Kbs we're ub, 14-7, 11-10s

C2b ub

Transitions were too slow.

4-20-22

Sumo deadlift max

345

Never done this before

25min cap

10 rounds

8 hang powerclean 115#

8 hspu

12cal row

Time: 19:19

my goal was unbroken on it all, success. handstand push-ups usually fall apart but I figured there'd be enough movement in between that I could cycle them. I was able to do that so I'm happy with this.

4-19-22

Complex

1 squat clean+front squat+split jerk

205

Wanted 225 but ran out of time (15min)

28min cap

100 DUs

800m run

30 1 arm db thrusters 50# (right arm)

40 burpees

10 wall walks

10 rope climbs

40 burpees

30 1 a db thrusters (left arm)

800m run

100 DUs

Time: 32:28

was at 360m at the bell. Run on air runner

100 dubs ub in 0:58

400m in 3:30

30 R arm thrusters as 15-8-7

40 burpees ub

10 wall walks took 4 min

10 rope climbs in 3 min

40 burpees were rough

30 L arm killed me. 5-5-5-3-3-2-4-3

800m in 4:42

100 dubs broke 4x

this was a fun challenge.

4-17-22 Passion wod

25min cap

100 DUs

800m back rack walk 165

100 bar facing burpees

Time: 23:52

DUs broke at 42 and 89, done in 1:09

Walk in 13:10 with 4 drops. Only dropped 1x on second half.

Bfb goal was sub 10min, I did 8:52 ub.

10min cap

Team of 3:

10cal bike

12 abmat situps

Rest

R: 7

4-15-22

Seated box jumps

3x5 

24

30

30

Standing DB curl with static hold

5 left arm, hold right arm, switch

Max round

4,4

Max

3,3

Max

2,2

Max

Used 40s

Banded tricep push down w 1sec pause

Blue band

30

20

15

15

Db seated tricep ext w 3sec neg

15

12

10

10

12min amrap

10 squat clean 115#

10 push ups

10cal ski

R: 5+4 cleans

Cleans were fast singles

Push ups ub

Ski at 1200cal/hr

4-13-22

4 rounds

12 cossack squats

12 split squat each leg

1 lap farmers carry dbl db 70#

18min cap

3 rounds

50 wallball 20#

20 deadlift 155#

400m run

Time: 17:51

Rx+

DL 155 as 20, 10-10, 10-5-5

wb 50, 20-15-15, 20-10-7-13

run slow.

this was harder than I expected. Hammy's on DL.

4-12-22

Every 2min for 12min

Snatch complex

1 power snatch

2 hang squat snatch

3 ohs

Build to heaviest wo putting bar down.

155

Missed 165 2x on 1st squat snatch.

18min cap

1 round

50 DUs

30 hand release push ups

10 t2b

Rest 1min

2 rounds

50 DUs

20 push press 115#

15 t2b

Rest 2min

3 rounds

50 DUs

25 hspu

20 t2b

Time: 18:00

4 dus into 2nd set of 3rd round.

1st round 2:02 with hand release push ups as 15, 5, 5, 5. DUs and t2b ub.

2nd round in 6:02 with PP as 10-10 both sets. t2b as 10-5, 8-7. DUs ub.

3rd round broke 2x on DUs, hspu as 8-4-4-3-3-3. t2b as 10-5-5.

This was the best double unders I've done in a long time.

4-8-22

Db vertical jump w 2 db

20

25

30

Superset DB skull crusher with hammer curl

20 straight into 20

15-15

12-12

12-12

40s, 50s, 60s, 60s

Ring dips 

3x12

10x100m run 

Rest 90sec

Air runner

Did 6 at 1800-1900 watts taking about 18 sec. Stopped after 30m on the 7th cuz my right hamstring felt wonky.

9-15-21-15-9

Double DB front squat 50#

10-15-20-15-10m

Handstand walk 

Time: 11:25

Front squat unbroken

First hs walk in them lots breaks

4-6-22

Split jerk max

Goal was 245. I missed 225 twice. I hit myself in the chin with it on the way up on one of them. The last successful way I hit was 205.

20min cap

10 rope climb buy in

4 rounds

5 squat snatch 115#

25 wallball 20#

10 rope climb buy out

Time: 15:54

Rx+

10 rope climbs to open and close.

First 10 in 2:10, 2nd 10 in 3:35.

squat snatch quick singles.

all wb ub.

4 rounds in 10:09.

This was really fun.

4-5-22

Back squat max

295

May have had 305 but came in with right QL tight, didn't want to overdo it

20min cap

21-15-9-15-21

Hspu

Cals bike

T2b

Do 50 DUs after each t2b set

Time: 20:00

Was 14 hspu into final 21 set. Was happy with this. Hspu was limiting factor. Held at least 5 throughout.

13-8, 5-5-5, 5-4, 5-5-5, 6-5-3

Bike was 415 watts throughout

T2b were 11-10, 8-7, 9, 8-7

DUs first round bad, then 30-20.

4-3-22

7min cap

20-15-10-5

T2b

SA db box step up 50#

Time: 4:48

T2b as 20, 10-5, 10, 5

Db on shoulder

4-1-22

Seated box jump

3x5

20", 24", 30"

Superset

3x30 banded tricep push downs, green

3x15 double db kickbacks 25#

Bb curl

15 heavy into drop weight 20 half curls

12 into 15

10 into 10

55-45

60-55

65-55

25min cap

5 rounds

12 deadlift 115#

12 burpee over bar

Into

5 rounds

9 hang powerclean 

9 box jump 24"

Into

5 rounds

6 push jerk

6 burpee box jump 24"

Time: 18:00

Happy with this. All ub. Very little transition time 

12 set took me 6:59.

4x3 front squat 

Build to heavy

135

165

185

205

225

3-30-22

Split jerk

Build to 90%

5x2

135

165

185

205

225

Hit 1 of 3 attempts at 225

CrossFit Games Quarterfinal

15min cap

3 rounds

30 pistols

30 GHD

10 ring muscle ups

Time: 17:55

Pistols ub, then 10s, then 2-10-10-8.

GHD 15-15, 10-5-5-5-5, 10-10-5-5

Mu 6-4, 5-3-2, 5-2-1-1-1

3-29-22

3x10

Rear leg elevated lunge jumps

4x3 back squat

Build to 90%

135, 185, 225, 245

4x3min amrap

20 burpee box jump over 24"

Max floor press 135#

Total: 68

28, 15, 13, 12

Bbjo times: 1:25, 1:33, 1:39, 1:40

3-27-22

38min cap

10 rounds:

200m run with 20# wallball

20 wallball 20#

Rest 2min

1:36

1:28

1:28

1:18

1:31

1:40

1:37

1:40

1:37

1:38

Total time w rest: 33:53

All unbroken.

Been feeling sick last 2 days, throat and nose.

Did WOD fasted for 15 hours. Happy with it.

3-25-22

Neutral grip banded DB push ups

3 sec negative, 1 sec pause at top and bottom

3x10 then a burnout set no tempo no band.

Burnout: 31

3 rounds

12 empty bb skull crushers w 3 sec neg

20 light db skull crushers

Used 20# db

4x10 each arm hammer curls

35

40

50

50

15min amrap

1-2-3-... Powerclean and jerk 155#

1 round of Cindy

Total: 2 cleans into 9 set.

Quick singles

Ub thru 4set then push ups were 5-3-2 with quick breaks.

This was fun and I kept moving throughout. Won by a full round.

3-23-22

2 rounds climbing

1 strict press

2 push press

3 push jerk

95, 135

5x2 split jerk climbing

155

175

195

215

225 missed

I'm better at this lift after noon.

5 rounds for time

1 trip plate push 45#

12/8 cal bike

6 Devil's Press 50#

8 thrusters 115#

Time: 23:30

all ub. rest between movements got longer.

50# DBs

thrusters felt good.

2:17

2:53

2:55

3:42

3:33

3-22-22

A. 3x10 each leg rear leg elevated jumping lunges

B. 4x4 back squat 1 and 1/4

135

155

175

195

16min amrap

100m run

1 trip single arm db overhead walking lunges 50#

8 toes to rope

R: 7+5 lunges

Rx+

7+5 lunges (takes me 14 steps for 1 trip)

toe to rope as 4 right hand, 4 left hand on top each round

all ub

3-20-22

4x3min

400m run

Max devil's press 50#

No rest

Runs were 1:35, 1:46, 1:49, 1:53

DP we're 15, 12, 11, 12

12 minutes was 7:03 mile and 50 DP in 4:57.

3-18-22

3x10 each leg 

Rear leg elevated jumping lunges

3 rounds

5 dips with 3 sec negative

Straight intoax dips

15, 8, 5

15-12-10-10

1/4 bench with 3 sec negative

115, 145, 145, 145

25min cap

5 rounds

30 cal bike

12 back squat 135#

15 c2b

Time: 22:42

First round in 2:59.

All squats ub, c2b all 8-7 on purpose (haven't been doing much pulling)

Bike was 450 watts in first round then 300 then 250-230s.

3-16-22 PM

100 single arm Russian kbs 35#

20, 20,10 each

5 breath rest. Forgot to start clock.

10 TGU 35#

5 each arm, no clock

20 two hand Russian kbs focusing on glutes and abs on up, shadow swing on down, and out breath up and in breath down.

3-16-22

Split jerk 5x3 60-90%

135

165 

185

205

215

Didn't feel it today

18min cap

5 rounds

10 t2b

10 ohs 115#

10 bar facing burpees

12/10 cal row

Time: 14:15 unbroken

3-15-22 PM Simple and Sinister Day 1

5min cap

100 alt sa Russian kbs 35#

Time: 2:23 ub

Did 20-20-10 each arm

10min cap

10 TGU 35# (5 ea arm then switch)

Time: 3:45 ub

3-15-22

Back squat for load

5x3

135

185

225

245

245

I haven't squatted for strength since before the open. I could tell. I did one set of 10 Russian kettlebell swing with 35 lb between each set for speed and explosion. Per Pavel

5 rounds for time

20 wallball 20#

20 hang powerclean 115#

20 box jump 20"

Rest 1min between each set

Time: 19:23

2:38

2:49

3:23

3:28

3:06

ub on wb and bj. 10-10 for all cleans til last set, then 10-5-5. That was mental weakness. difference in times was standing at the bar

3-11-22 Open 22.3

Open 22.3

12min cap

21 pull ups

42 dus

21 thrusters 95#

18 c2b

36 DUs

18 thrusters 115#

15 bar muscle ups

30 dus

15 thrusters 135#

Total: 205

Tie break: 7:20

4 thrusters into 135. Goal was finish muscle ups so I'm happy. Could've hit 7 thrusters at 135 but did 3 drop 1 drop. 

Could've done pull ups and c2b ub but broke to save grip. Did 14-7 pull ups and 10-8 c2b. BMU we're 5-5-5. I rested 40 sec between sets.

21 thusters as 12-9, 18 as 7-6-5, then 3-1.

DUs broke 4x on 1st and 3rd set, ub 2nd set. Breaks prob cost me 30-40 sec.

Overall I'm happy. Least painful open thruster WOD I've ever done.

3-9-22

didn't want to do abmat and smoke core before possible t2b on Friday so I subbed:

20min cap

20 sandbag alternating drop lunge with twist 50#

20 burpees

1 trip handstand walk

Time: 25:13

Rounds: 3:21, 7:53, 13:00, 18:33, 25:13

hs walk were not great after burpees. broke 4x on first trip and 5-6x from there.

burpees ub.

sandbags we're 20-20 then 10s

3-8-22

GOAT

Handstand walk

Continued improvement. Did 3/4 walk on first try

20min cap

21-15-9

OHS 115#

Box jump over 24"

Straight into

30 cal bike

Then

20-30-40

S2o

Front squat

Time: Capped

21-15-9 ub in 5:30

bike in 1:52 

15 s2o into 40 set

did s2o as 10s until last 15 as 5s

front squats all 10s

3-6-22

Warm up

1000m row

3:33

6 rounds

5 strict pull ups

10 box step ups

5 rounds for time

9-6-3

Thrusters 75#

T2b

Rest 1min

Total time with rest: 11:55

R1: 1:29

R2: 1:27

R3: 1:26

R4: 2:08

R5: 2:15

All thrusters ub.

T2b ub thru 3 rounds plus first 6 of 4th round, then singles.

3-4-22 Open 22.2

Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Deadlift 225

Bar facing burpees

I wanted 8 min until I talked to Gary and he said the best he saw was Noah Olsen at 7:20. From that point I just wanted to finish.

This was humbling.

It got real once you hit the 6 set. Finished first 8 set at 5:00. Finished 2 burpees of 2nd 8 set.

All deadlift ub.

3-2-22

Split jerk

2x5 at 70%

1x3 at 80%

1x2 at 85%

1x1 at 90%

155

175

195

210

220

Got easier with increases in weight. 220 jumped off my shoulders.

20min cap

100m run

5 t2b

1 trip hs walk

200m run 

5 t2b

1 trip hs walk

...

300m

400m

300m

5 hspu

200m 

5 hspu

100m

5 hspu

1 trip hs walk

Time: 18:25

ran on air runner

t2b and hspu ub

hs walks were best I've ever done under fatigue. the goat work has paid off. 

3-1-22

Goat work

Handstand walks over empty bb

Every 2 min for 14min

10 cal bike

6 bar facing burpees

1 squat snatch at 80%

Score is time. Can only put a time if u successfully hit the lift.

155

Only hit the 1st and 3rd rep at 0:45 and 0:58, respectively.

I should've hit 5 of the 7 reps. legs were toast.

bikes 1000 watts and fast ub burpees thru 4 rounds, then quads locked up and burpees became near singles. last 3 lifts weren't attempted until 1:20-1:30.

2-27-22

Partner you go I go

5 rounds for time each

2 rope climbs

4 double db thrusters 50#

6 deadlift 135#

8 cal row

Time: 11:53

Rest 4 min

8 min to find max clean and jerk

135

165

185

205

225

235

Partner: Josh Jennings

2-25-22 Open 22.1

Open 22.1

15min amrap

3 wall walks

12 alt db snatch 50#

15 box jump over 24"

Score: 212

7+2 WW

had 9 sec to get the 3rd ww. went part way up and shoulders gave out.

ub db and bjo

I was happy, optimal goal was finish db in 8 round.

1st round was 1:30 then held 2 min rounds until 5 min left and then held on.

2-23-22

Split jerk

65, 75, 80, 85%

3x135

3x165

3x185

3x195

3x205

All smooth except last set. Left arm lockout and back knee bend need to be better

12min amrap

15 wallball 20#

3 wall walks

15 kbs 53#

3 wall walks

Total: 142

3+34

Wb and kbs ub

Wall walks ub 1st round then 2-1

10min amrap

Handstand walk

Been killing it rested on Tuesdays, wanted to work it fatigued. It was def not the same under fatigue, but still better than ever.

Did down and back 2x in 10 min

2-22-22

Handstand walk work

Best day ever

Walked 5ft short of whole way.

Good balance, start and stop.

20min

Every 4 min

12 hang power snatch 115#

200m run

12 box jump over 24"

Goal was to do snatch ub whole way.

Nailed it.

1:58

1:57

1:55

1:53

1:53

2-20-22

Day 1 Sandbag

10min cap

100 sandbag shouldering for time 50#

Time: 8:57

50 in 3:56, rested 30 sec then 50 in 5:01.

3 rounds not for time

20 sandbag drop lunges with twist 50#

10 sandbag clean and press 50#

2 rounds not for time

20 SB drop lunge w twist slow with focus on pushing off front leg glute and feeling obliques

2-18-22

5 rounds

12 deadlift 115#

10 hang powerclean

8 push jerk

6 back squat

Time: 8:18

11 dl

1 dl plus 9 hpc

1 hpc plus 8 pj plus 6 squats

Rest 15 min

30min amrap

50m air runner

5 burpees

100m run

10 burpees

150m run

15 burpees

...

Total: 33 burpees of 45 round

Goal was finish 50 round burpees. I would've had to not rest at all on burpees and run faster.

2250 total meters

213 total burpees

2-16-22

Jerk balance

2x4

75

95

Split jerk

1x8

125

Split jerk 3x3 at 65%

165

20min cap

5 rounds

400m run

10 powerclean 135

Time: 12:54

ran on air runner

cleans all touch and go 5-5 throughout and 10 in 5th round. took two breaths between each five cleans. my bar was on the North lake side by the office so going from the air runner to the bar probably was a minute of my time.

2-15-22

Goat work

Handstand walk

My best day ever. Kicked up every time and did at least half way down. 

12min amrap

10 t2b

12 cal row

200m run

Total: 82

5+10+2 and 10 meters

total round worth 14 (10 t2b, 2 for row, 2 for run)

all ub til last t2b was 5-5. Ran on air runner

2-13-22

Partner WOD 

5 rounds for time:

1 lap sled push 90# added

Dball over Shoulder 100#

10 toes to rope (5 each side)

Front plank

10 single arm kbs 53# ea

Wall sit

2 rope climb

Push ups

200m air runner

Wall walk

Partner 1 does top movt and partner 2 does the bottom movt til 1 is done them switch. Go thru each movt that way. 5 rounds.

Time: 53:42

I got 50 total Dball

100 total push ups

20 total wall walks as 6,5,5,5,4

2-11-22

Squat clean waves

3x3 

60%

70%

80%

145, 165, 185

Last wave did all weights ub

15min amrap

20cal row

10 squat cleans 135# 

50 DUs

Rounds: 3+3 cleans

Cleans were 5 quick singles, rest 10 sec, 5 quick singles

Rest 5min

10min amrap

4 s2o 135#

4 t2b

4 burpee to 6" target

Add 4 reps each round

Rounds: 4 burpees into 16 set

S2o wrecked me. Did 4, 8, 6-6, 4s

T2b ub til 16 as 8-8.

Burpees were tough, shoulders burning 

2-9-22

Jerk balance

3x4

45

75

95

Split jerk

3x3 at 70%

125

155

175

25min cap

40 hspu

800m run

30 ring dips

800m run

20 c2b

800m run

30 Dball front loaded squats 100#

800m run

Time: 25:00

Runs on air runner.

had 150m left

hspu took me 3:32, that's why I didn't finish. I did them as 10, 10, 8, 6, 6. ring dips were 10, 8, 6, 3, 3. c2b were unbroken. D balls were with 100 lb in three sets of 10.

2-8-22

15min GOAt work

Handstand walk

This was my best day ever with it. Walked half way each time.

20min cap

2 rounds

20 box jump 24"

15 clean and jerk 95#

2 rounds

20 bj

10 c&j 115#

1 round 

20 pistols

5 c&j 135#

1 round

20 pistols

3 c&j 185#

Time: 12:41

all bj ub

pistols broke once on first set cuz lost balance.

c&j were 15, 8-7, 5-5, 5-5, 5 quick singles, 3 quick singles

this felt good. I was happy with my bb cycling

2-6-22

21min amrap

20 cal bike

20 double db box step ups 24" w/35#

15 double db push press 35#

Every 3 min do 12 t2b

Rounds: 4+24

All t2b ub. All ub.

2-4-22

Back squat max

285 

18min cap

5 rounds

1 trip single arm db overhead walking lunge 50#

250m row

10 bar muscle ups

Time: 18:00

RX+

Was 6 BMU into 4th round. all 5-5 until 4th round was 4-2. both straps ripped.

lunges felt better than I thought.

2-2-22

Split jerk max

225

Ran out of time, JB ended it 7 min early. This isn't a max. Felt good.

20min amrap

4 thrusters 115#

6 t2b

12 box jump overs 24"

Total: 289

13+3 unbroken

1-30-22

16min cap

9-12-15-18-15-12-9 cal row

3-6-9-12-9-6-3 clean and jerk 135#

Time: 12:21

All singles quick 

1-26-22

3 rounds 

10 bb glute bridge 135#

1 lap DB death March 35#

WOD

70 wallball 20#

60 burpees

50 back squat 95#

40 abmat situps

30 single arm kb hang snatch 53#

20 plyo lunges

10 push ups

Time: 15:41

wb ub in 2:24

burpees ub at 6:49

squats as 25-15-10 at 11:09. should've done 2 sets.

rest ub.

1-25-22

30min cap

6 rounds

200m run

12 plate g2o 45#

10 c2b

1 lap (down/back) DB single arm front rack walking lunge 60#

Time: 26:25

ub except for switching shoulders on DB lunges on the turnaround

1-21-22

Ohs max 1 rm

255

10 lb PR. Took 4 attempts cuz I kept failing the jerk, but I got it. The jerk is my limiting factor, not my legs.

WOD:

3min rogue bike max cals

Directly into 10min amrap

12 hspu

9 back squat 135

5 ring muscle ups

Directly into

3min rogue bike max cals

Score is total cals plus reps

Score: 175

bike was 62 and 44 cals. 

hspu 6-6

squats ub

mu ub

got 2 rounds plus 5 squats.

1-19-22

Max deadlift

415

this is up 10lbs from beginning. I jumped to 440 and missed, then 435 and missed. I should've gone to 425 after 415.

12min amrap

12 cal row

12 alt V ups

12 goblet squats 53#

R: 7+7 cals unbroken

1-12-22

Floor press 

5x5 at 1 and 1/4 reps

95

135

165

185

205

20 min alt emoji

15 cal row

8 devils press

Score is total devil's press. Your devil's press only count if you complete the row calories beforehand.

DP were 8,6,6,4,5,4,4,4,4,5

all roads were finished in time with the last five rows getting off at 49 seconds.

this was brutal. a total mental game. I was talking myself out of quitting for the last five rounds. 🤮🤮🤮

1-11-22

Deadlift 

4x4 at 70%

285

25min cap

5 rounds

35 DUs

25 wallball 20#

15 abmat sit ups

5 wall walks

Time: 19:05

Goal was 18min, success hinged on wall walk speed and rope

first rope broke 4x then ub for rest.

ub on wb

ub sit ups

focused on quick wall walks

rounds:

3:07

6:34

10:41

15:04

19:05

1-7-22

OHS

5x2 at 85%

210

I missed 2nd rep of 4th round so did 3 ub in 5th round

21-15-9-15-21

Deadlift 225#

Lateral burpees

50 DUs

Time: 20:40

this was my worst DUs WOD of my life. seriously. I broke like 5x. Should've been in 16-17 range.

DL we're 21, 8-7, 9, 10-5, 11-6-4

1-5-22

Floor press 8x3

135, 155, 185, 205, 205 ,205, 225, 225

Superset with 8x8 strict chin ups

All ub

7min amrap

8 pistols

2 wall walks

20 dus

Total: 6+ 6 pistols

Broke 2x on DUs total

Rest 2min

7min amrap

7 cal bike

7 kbs 1.5

7 burpees

Total: 5+1 cal