WOD – July

7.31.2013

Outlaw way today

Warmup
The snatch warmup prescribed on Outlaw way. PVC first, barbell second.

Strength
1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.
2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.
3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).
4a) 5X3 Clean Pull from blocks (bottom of knee) @ 110-115% of 1RM Clean: 5 sets of 3 @ 110%-115% – rest 60 sec.
*Make sure to begin the pull by driving with the legs through the heels.
4b) 5X3 Heaving Snatch Balance – heaviest possible, rest 60 sec.
*Make sure to move feet from pulling position to catch position.

Extra
I can’t do bar muscle ups and, honestly, didnt want any part of 150 total KB swings which was part of the Outlaw way (not to mention I had already spent 60 minutes at the gym and needed to get to work) so I did 3 rounds of max effort deficit HSPU and chest to bar pullups.

Results: Definitely getting stronger in my snatch and clean. I power cleaned x3 today more than I could 1RM in snatch just a few months ago and my snatch balance was equal to my 1RM from a few months ago.

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7.30.2013

Warmup
Various calisthenics to warmup and then stretch as needed

WOD
12 min AMRAP of:
5 Toes to bar
10 wall balls
15 KB swings (1.5 pood)

Strength
Back squat: 1×8 @60%, 1×8 @70%, 1×6 @75% and 1×6 @80%
Front squat: 1×5 at 60, 70, 75 and 80%

Results: I got 7+18 in the WOD. Squats felt really good today. The kind of day when I want to go to my 1RM, but I held back and just did the work.

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7.29.2013

Rest day.

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7.28.2013

Warmup
Slowly get your legs, hips, knees ready to squat – should be able to perform an explosive squat when ready. Then slowly warmup to weight.

Strength
Back squat: 10 reps @60% 1RM, 8 reps @70% 1RM, 8 reps @75% 1RM, 8 reps @80% 1RM
Alternate between front squat and closed grip bench press with 60 sec rest between each set/exercise
Front squat: 5 reps @60% 1RM, 5 reps @ 75% 1RM, 5 reps @80% 1RM, 5 reps @80% 1RM
Closed grip bench press: 4×8 at heaviest as possible

WOD
“DT”
5 RFT of:
12 deadlifts
9 hang cleans
6 shoulder to overhead

Results: I couldn’t get my final 8 reps of back squat but I was at #230 which I later realized is a lot more than 80%. I ended with 185# for both the FS and bench press. I used 135# for the WOD (supposed to be 155) and completed in 10:20.

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7.27.2013

Short bike ride, followed by open water swim to practice for my tri in a few weeks, short run and then short bike ride back home. Main goal is practicing open water swim.

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7.26.2013

Warmup
Perform all the movements in the WOD with PVC and take any other time to get warmed up

WOD
For time:
20 Wall balls 20/14
20 Sit-ups
20 Box jump, 24/20
20 Push-ups
20 Power Clean 95/65
20 Double-unders
20 Thrusters 95/65
20 Pull-ups
20 Overhead Squats 95/65
20 Kettlebell swings 55/35
20 Push Press 95/65
20 Ring Dips
20 SDLHP 95/65
20 Burpees
20 Back Squat 95/65
20 Med Ball GHD Sit Ups
20 Walking lunge steps
20 Deadlifts 95/65
20 Knees to elbows
20 Front Squats 95/65

Results: I finished in 27:55 and wanted to pass out.

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7.25.2013

Warmup
2 rounds of 10 pushups, 10 situps, 10 pullups
Spend 5 minutes stretching and getting ready to squat

Pre-WOD
3 rounds of:
1 min max rep wall ball
30 seconds rest

WOD
5 RFT of:
7 deadlift (235)
30 air squats
7 HSPU

Strength
Find 1RM deadlift

Results: I had 30 wall balls each of the first 2 minutes and only 27 the final for a total of 87 wall balls. The WOD I completed in 8:47. I set a new PR in DL today with a 305# pull.

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7.24.2013

Followed the Outlaw Way today
Warmup
The PVC and barbell snatch warmup from Outlaw

BBG
1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).
3) 12 minutes to work to a heavy but not maximal Jerk triple (from rack or blocks).
4a) 5X2 Pause Clean First Pull (5 sec. pause at knee) – heaviest possible, rest 60 sec.
4b) 5X5 Push Press – heaviest possible, rest 60 sec.

Conditioning
Row 2k for time

Results: #135, #175, #215, #225 (could have done more, but always worried about my back…) and #175. 7:35 for the row.

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7.23.2013

Rest Day!!! Active rest while coaching.

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7.22.2013

Warmup
3 rounds of 10 pullups, 10 pushups and 10 squats

WOD
“Manion”
7 RFT of:
29 back squats (135)
400m run

Cooldown
Mobility – banded hip pulls, banded hamstring pulls, couch sits

Results: The WOD was capped at 30min today and I only made it through 5 full rounds and 26 squats into the 6th. My body needs a day off after this weekend and the fence work.

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7.21.2013

Finish the fence…

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7.20.2013

Run a 5k and more fence work…I hate building this fence..

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7.19.2013

Warmup
2 rounds of a 200m run and 3 inch worm pushups (5 pushups per inch worm)
Take 5 minutes to work on mobility

WOD
7 rounds of:
5 KB swings (70#)
40 yard shuttle run (10 yards down and back twice)
Exactly 1 min rest

Skill
Find max 3 position snatch (high hang, hang and full). Squat each time and don’t miss on any 3 positions

Strength
3 rounds of:
Max strict pullups
Max rep KB OHS (25# KB in each hand)

Results: The WOD was pretty easy and I completed in 8:15’ish. I worked up to a 135# 3 position snatch. I attempted 145 but from the high hang it was too much.

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7.18.2013

Warmup
Speed drills, lunges, broad jumps and other activities to get the body warm

WOD
20 min AMRAP of
10 mountain climbers (10 each leg)
5 wall walks
100m farmer carry or odd object carry – as heavy as possible

Strength
Find 1RM front squat

Results: This sucked. I completed 6 rounds but went over the 20 min mark (I started a 100m carry before 20 min and finished that walk after the 20 min cap). I carried 70# KBs in round 1, 135 stone in round 2, KBs again in round 3 and 4, sandbag in round 5 and 55# KBs in round 6. I worked up to a 225# front squat which is a 20# PR.

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7.17.2013

Warmup
Partner med ball tosses

WOD
100 lunges (50 per leg)
50 pushups
50 double unders
25 knees to elbow
5 rope climbs (15 feet)
50 box jump overs
25 L pullups
25 OHS (65#)
50 strict situps (legs flat, no using arms for momentum)

Results: I finished the WOD in 20:03 but subbed 150 singles for the DUs

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7.16.2013

Walk 18 holes of golf and then set 12 fence posts into the concrete.

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7.15.2013

Retest my back squat and then dig 15 fence post holes….functional fitness, right?

I still only squatted 255, so it is a work in progress. I dug the fence post holes and purchased, hauled and distributed 15 6x6x6 fence posts and 15 80# bags of concrete. It turned into about an 10 hour WOD…

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7.14.2013

Rest Day.

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7.13.2013

20 minutes of swimming
10 min death by pushups (start at 2 and add 2 every minute)
10 min death by situps (start at 2 and add 2 every minute)

About 15 miles of walking in Seattle

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7.12.2013

Worked out at CrossFit Amped in Bellevue, Washington.
Warmup
Buddy Ball

WOD
“Rowing Randy”
5 RFT of
15 snatches at 75#
100m row

Strength
Find 1RM back squat

Results: The WOD I completed in 8:01 and it would have been faster if my grip hadn’t failed. I was excited to re-test my back squat by for some reason my quads were really sore. Not sure if the walking the day before had done it…or the multiple workouts earlier in the week. Either way I still added 10# to my 1RM. Not what I had hoped for and I will retest again next week.

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7.11.2013

Rest Day. Lots of walking in Seattle.

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7.10.2013 – Part 2

I did workout again with the group I coached at noon. We did a chipper:

WOD
25 KB SDHP
25 Pushups
25 situps
25 slam balls
25 squats
35 burpees
25 squats
25 slam balls
25 situps
25 pushups
25 KB SDHP

Results: 10:38 or something was my time. We did it outside and the sun was HOT!

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7.10.2013

Warmup
10 KB deadlift, KB SDHP, KB swing, KB single arm press (5 each), KB snatch (5 each arm) x2
10 turkish getups

WOD
“Nicole”
20 min AMRAP of:
400m run
Max rep pullups

Results: First WOD of the day, I think. I am coaching at noon and might workout with the group. I completed 5 rounds of Nicole and 58 total pullups in 19 min, then ran an extra 400m since I had a minute left in the 20min cap.

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7.9.2013 – Part 2

My wife’s birthday today and she picked the WOD, so I went in for round 2 in the afternoon.
Warmup
Partner warmup with med ball: 30 situps where you pass the medball (15 each), 30 twists (15 each), 30 med ball cleans (15 each), 200m run – x2

WOD
12 min AMRAP of:
5 deadlifts (185)
10 box jumps (24)
2 cartwheels…or some semblance of a cartwheel

Extra
10 50m uphill sprints – walk back rest

Results: Much better results in the afternoon. I completed 11+10 on the AMRAP and gave it all I had.

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7.9.2013

Outlaw Way
Warmup
Hip stretches, spidermans, etc

BBG
Spend sometime getting 5 perfect clean and jerks, then
EMOTM for 5 min perform 1 C&J at 90% of max above, then
Alternate
3×3 front squat with a 5 second hold at the bottom, rest 1 min
3×5 jerk, rest 1 min

WOD
For time:
5 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
15 hang power snatches
5 rounds of Cindy

Results: Today was “one of those days”. I coached 2 classes and then tried to workout after…and my iPod died so I had no music and the box was empty. Motivation gone. I didn’t even really try a 165# C&J which isn’t that heavy for me and I did the EMOTM at 145# which is pretty light. I kept telling myself it is supposed to be a deload week, so light is OK. My legs need it after Smolov. For the front squat and jerk I used 135, which actually felt heavy after sitting in the bottom of the squat for 5 seconds. It took me 10:56 to complete the WOD with a very light 95# snatch.

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7.8.2013

Warmup
Spend some time on a lacrosse ball and foam roller, then 2 rounds of 40 feet high knees, 10 pullups and 40 feet broad jump

WOD
5 rounds of
30 seconds max rep burpees
30 seconds rest
30 seconds max rep KB swings (2pood)
30 seconds rest
30 seconds max situps
30 seconds rest

Strength
3-3-3-3-3 Deficit deadlift

Results: I scored 232 reps on the WOD. I took the 4th round sort of easy because I was gassed and wanted to try to get 50 total reps in the 5th round to match my 1st and 3rd round scored. (I got 47 in round 5). I worked my way up to 275# for the DL.

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7.7.2013

Rest Day.

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7.6.2013

Warmup
Lots of mobilizing, lunges and squats and then work up to Smolov weight.

Smolov Jr – Week 3, Day 4
10×3 @85% of 1 RM +20lbs (230 for me)

WOD
5 RFT of:
30 wall balls (20)
30 box jumps (24)
400m run

Results: My legs are thankful Smolov is over. I am excited to retest my 1RM next week! The WOD was a beast, especially after Smolov. It took me 33:10.

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7.5.2013

Warmup
Lots of mobilizing and then work up to Smolov weight.

Smolov Jr – Week 3, Day 3
8×4 @80% of 1 RM +20lbs (215 for me)

WOD
3 RFT of:
25 yard sled pull (135)
20 burpees
25 yard sled pull
30 KB snatch (55)

Results: Woof! The WOD was no joke… Smolov Jr is getting heavy. After tomorrow I plan on taking at least a few really light days and then finding my 1RM later in the week. Hopefully it has increased! The WOD took me 18:34 and I would like to think I could use the excuse of transition time between the sled pulls outside and going inside for the KB snatch and burpees…but I needed those breaks for the transition times.

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7.4.2013

Warmup
Jump rope and work on double unders because the WOD is…

WOD
“Paul”
5 RFT of:
50 double unders
35 knees to elbow
20 yard overhead walk, 185#

Results: I hate DUs and did singles (150). It took me 31:34 to complete because the knees to elbows killed. 175 knees to elbows is simply uncalled for.

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7.3.2013

Doing most of prescribed Outlaw Way today. We don’t have a GHD or a reverse hyper so I can’t do all of it…
Warmup
Hip stretches, quad and hamstring stretches, slowly warmup to Smolov Jr weight

Smolov Jr – Week 3, Day 2
7X5 @ 75% + 20lbs

BBG
1) 12 minutes to work to a max Power Snatch for the day, then:
EMOM for 7 minutes: 1 Power Snatch @ 90% of today’s max.
2) 12 minutes to work to a max Power Clean & Jerk for the day, then:
EMOM for 7 minutes: 1 Power Clean & Jerk @ 85% of today’s max.

Strength
4X8 Strict Weighted Pullups – heaviest possible, rest 60-90 sec.

Results: Smolov getting tough! I had a coach at my box get real picky with my set of 5. Good stuff. I worked up to a 165# snatch and went 155 for the EMOM. Worked up to a 205 clean and jerk and went 185 for the EMOM. I went body weight, 15#, 20#, 25#, 30#, 30#, 25#, 25# for the pullups.

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7.2.2013

Warmup
Various banded stretches for the legs, quad smash and PVC work for the shoulders

Strength
5 over head walks (carry loaded barbell overhead)
2 walks at 95#
1 walk at 115#
2 walks at 135#
Walk a total of 110m per walk

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7.1.2013

Warmup
400m run, various stretches to loosen up the hips and arms/shoulders

Strength
EMOTM of 10 push press for 10 minutes

WOD
10 min AMRAP of
9 thrusters
9 HSPU

Smolov Jr. – Week 3, Day 1

6×6 @70% of 1RM + 15-20lbs (190 for me)

Results: The EMOM was RX’d at 135 and by the 7th round I was breaking the set of 10 into 2 sets of 5. This absolutely killed any chance of doing well in the WOD. I spent most of my time standing and hoping my shoulders would allow me to do another HSPU. I only got 2+11 in the WOD due to the shoulder fatigue. Smolov is starting to get harder. I’m not sure my legs are fully healing from week to week and today was rough. I think I need a full rest day tomorrow. I coach so I plan on just mobilizing tomorrow.

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