7/23/15

20min Amrap

200m run

10 wallball 24#

10 box jump 24"

R: 11 rounds and 1m

4/30/15

Sure Fire drop in

Made up the workout

Ad warm up

Dl 135x10, 135x10, 185x12, 235x5, 285x5, 285x5

Bj 24": 5,5,5,5,5,5

Pu: 7,6,10

Just fooling around. I need programming.

Modified Christine 

3 rft

400m run

12 dl 190

21 Bj 24"

Time: 10:49

Avg hr 165, max 174, cal 216, rec 36

First time touching weights in like 2 weeks.

4/11/15

Time: 24:03 with Adam K

11/4/14

15min Free HS Hold / Free HSPU Play/Practice

Walked almost whole width 2x

+

200m Run @ 85%

10 Strict HSPU

200m Run @ 85%

15 CTB

Rest 2min

x5

Goal was 3:30 or less per round. Close. Was 5,5 hspu every round with 30 sec rest. Last set of 5th round was 4,1 cuz I fell off wall. But no break, went right back up into last rep. All c2b ub.

R1: 3:37...R5: 3:32

+

4 Rounds NOT for time:

8 Strict TTB @6141 (hold HB position @ bottom)

10 Single-leg Stability Ball Shoulder Bridge Leg Curls ea leg

12 Alt Supine Windshield Wipers

14 Wall-facing Shoulder Taps

16 Arch Body Rocks

18 Hollow Body Rocks

20sec Side Plank ea side

9/13/14

7 RFT:

1 legless rope climb

200m run

10 burpees

Time: 11:15

Kyle: 10:48

Preston: 10:50

Jason: 12:33

Never done legless before. This was good.

8/21/14

CS Activation

+

"DT"

5 Rounds for time

12 Deadlift @ 155#

9 Hang Power Clean @ 155#

6 STOH @ 155#

Time: 11:42

Goal was sub 10. Ub dl and stoh. Cleans 5,4, it was the breaks between that got me. Tweaked my neck on last rep.

+

For time:

Run 800m

20 Muscle-ups

Run 800m

Time: 9:50

3:09 first 800

Goal was 5 MU every 30s. Went 5,5 then 3,2 and then singles. Total MU time was 2:52. No misses.

3:28 second 800

8/19/14

10min AD @ 85% effort

Rest 5min

Avg watts: 292

Cals: 207

+

10min AMRAP

10 Snatches @ 75#

200m Run

Rest 5min

R: 6+1

Focused on chest up, butt down in bottom and heels at top. Felt good, no back pain.

+

10min AMRAP

10 Thrusters @ 75#

20cals AD (60sec if you're @ home)

Rest 5min

R: 5+10+10 cals

Position on thrusters felt great, all ub

+

10min AD @ 85% effort

Avg watts: 228

Cals: 168

8/7/14

Mini-band Hip Routine

+

All @ MODERATE Aerobic Effort

1mi Run

2k Row

100cals AD

Run: 8:04

Row: 7:52

Airdyne: 7:20

Good sweat, goal was 8 min each.

8/1/14

CS

+

A. Strict Wall-facing HSPU - 10 x 3; rest as needed to make these perfect (wall-walk up/down)

Missed 3rd rep on set 8 and 10

B. Push Press x5 + Push Jerk x3 - 5 moderate sets of the complex; rest 2min (deep practice) 

135, 145, 155, 165, 165, 165

I need to wear oly for jerks

24min AMRAP

100m Sled Drag @ HEAVY GRINDING LOAD - 4 plates

12 GHD Sit-ups

2 TOUGH Tire Flips

100m 2arm Farmers Carry @ 2pood

200m Run

R: 5, this was a good sweat, nothing major.

+ 

IS

7/29/14

Today is a single bit I have the girls and snuck in over Kate's lunch to hit the wod piece. I know the strength is more important but since it takes longer I chose the wod. I'll try and get back for strength tonight.

Plus I haven't eaten since 8am, it's 1.

7min AMRAP @ 85%

200m Run

10 DL @ 135#

5 Burpees over the bar

Rest 5min

R: 4+120m

+

7min AMRAP @ 90%

15cals Airdyne

15 Box Jumps @ 24" (step-down)

Rest 5min

R: 5+8 cals

+

7min Row for max distance

Dist: 1943m, ouch glutes

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/25/14

A. Bnk Snatch Grip Push Press - 5 x 3; rest 2min (blocks, NOT TnG, hold overhead 4 full sec)

155, 185, 205(2), 195, 205

B. Squat Snatch x1 + OHS x3 - 5 tough sets of the complex; rest 2min

155, 165, 175, 185 (missed first try at snatch, hit on 2nd try and did whole set), 185

C. KB 1arm Overhead Squat @22x2 tempo - 4 x 10 tough reps ea arm; rest as needed

26# with a mat under my heels. Left arm a lot harder.

250m Row @ 1:48-1:50

200m Run @ hard aerobic effort

x5

Rest 5min

x3

*target is 10min per round (a round meaning 5x)

R1: 8:35

R2: 8:52

R3: 9:00

Good work, tough on hammies

7/22/14

A. Push Jerk Recovery - 5 x 2; rest 2min (increase load, hold OH 3sec)

245,265,265,275,285

Didn't feel as good this week

B. Jerk Grip Overhead Squat @23x2 - 5 x 4; rest 90sec (increase load)

95, 95, 115, 125, 135

First 3 sets index on ring, last 2 was middle finger on ring. That's the most weight I've jerk grip ohs.

C. Push Jerk Receving Position Bnk Jerk Grip Press @31x3 - 4 x 5-6; rest 90sec (hold the push jerk receving position and press from BNK)

95x3 then 115. Could prob go up but wanted to work position. Did decent keeping ribs down.

+

20min AMRAP @ 85% effort

2 TOUGH Tire Flips

100m 1arm Farmers Carry @ 2pood (switch @ 50m)

5 Wall-walks w/ 5sec hold @ top (head thru)

100m 2arm 55# Plate OH Waiters Carry

200m Run

R: 3+5 wall walks

That wall walk transition to waiters carry was no joke!

7/15/14

A. Push Jerk Recovery - 5 x 3; rest 2min (moderate-heavy, hold overhead 3 full-sec)

225, 275x4

This was good work, neck felt good.

B. Jerk Grip Overhead Squat @22x1 - 5 x 6; rest 90sec (moderate, position focus)

75# with Pinkies inside the ring

Felt L AC joint and R low trap. No misses, felt good after warming up.

C. DB 1/2 Kneeling 2arm Press @31x3 tmepo - 4 x 8-10; rest 90sec (by feel)

35#

Focus on form.

+

5min AMRAP @ 85% effort

7 Deadlift @ 225#

9 Burpees over the bar

200m Run

Rest 5min

x3

R1: 3

R2: 3

R3: 2+150m

7/12/14

Crossfit Games 2015 Fridday WOD #1

For time:

3000m row

300 DUs

3 mile run

Time: 41:04

Avg hr 164, max 176/min 93, cals 879

Row: 11:24, 1:54.2 pace

DUs: 5:43

Run: 23:53

7/2/14

Trained Animal

Skill: Overhead Squats 1-1-1
Weight in heels.
Pull the bar apart.
Active shoulders, tight core.

235, a 10# PR. I think I could've done 245 but I tweaked my neck cleaning 235. So neck couldn't handle holding 245 overhead. Weight was no issue. Position felt awesome!

Trained Animal
6 Rounds
200m Run
10 Toes to Bar
5 Clean and Jerks 135/95
25min time cap
Rx+ 155/105

Time: 10:43

Had to clean with no jerk cuz of neck. Dropped every rep to add time since no jerk. All t2b ub.

Recovery: Bullet Proof Shoulders

5/31/14

9min AMRAP @80%

250m Row

12 Box Jumps

12 HR Push-ups

Rest 3min

Total: 4+3 BJ

+

7min AMRAP @85%

10 KBS @ 62#

10 Burpees

50m Run

Rest 4min

Total: 5+5

+

5min AMRAP @90%

7 TTB

7 Power Snatch @ 75#

30 Double-unders

Rest 5min

Total: 4+15 DUs 

+

3min AMRAP @95%

10 Pull-ups

10 Thrusters @ 45#

Total: 3+10 pull ups

*make sure you are following intensity Rx...I want you to have the energy/power output on the final 3min AMRAP to ATTACK that

5/3/14

A1. HB Back Squat - 10 tough reps x5; rest 10sec

205

A2. Front Squat - 5 reps x5 (same weight as ""A""); rest 30sec

205

A3. Back Rack Walking Lunge - 24 steps x5; rest 3min

95

This was swole city.

+

200m Run

50m Sled Drag (red sled + 45#, mod-turnover)

200m Run

Rest 90sec

x4

Coming off the sled into the run felt amazing.

4/18/14 am

Run 200m @ 85%

Airdyne 90sec @ 85%

Rest 60sec

x7

Took 90sec rests

Avg hr 151, max 173/min 113, cals 522, rec 32