WOD – November

NOMAD November Challenge:
Monthly total = 203,325#
Challenge completed on Day 20

11.1 = 15,525# 11.11 = 3,300# 11.21 = 0
11.2 = 11,900# 11.12 = 18,315# 11.22 = 11,270#
11.3 = 0 11.13 = 9,625# 11.23 = 13,050#
11.4 = 9,365# 11.14 = 0 11.24 = 2,450#
11.5 = 11,575# 11.15 = 9,475# 11.25 = 0
11.6 = 2,670# 11.16 = 10,950# 11.26 = 2,400#
11.7 = 20,105# 11.17 = 0 11.27 = 0
11.8 = 0 11.18 = 0 11.28 = 4,790#
11.9 = 10,200# 11.19 = 10,285# 11.29 = 0
11.10 = 3,135# 11.20 = 15,550# 11.30 = 6,540#

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11.30.13

Warmup
Burgener with PVC then with empty bar = get ready for squat snatches

Strength/skill
Start with empty bar and perform:
1 high hang squat snatch
1 hang squat snatch
1 squat snatch
1 overhead squat
Do not put the bar down during this complex
Then put 10# on the bar (or whatever is a light weight for you) and continue to perform this complex but add 10 pounds after each successful complex.
I was able to get to 145 with the high hang, then I started doing hang, squat, 2 OHS. I ended at 165 for a squat snatch plus 3 OHS.

WOD
LONG partner WOD:
Teams of two – all reps cumulative
600m Run – Both
50 Power Snatch (95)
400m Run – Partner #1
60 Push-ups
200m Run – Partner #2
70 KB Swings (55)
100m – Both
80 Ring dips
200 Med Ball Exchange Sit Ups (20)
80 Double-Unders
100m Run – Both
70 Slam Balls
200m Run – Partner #1
60 DL (185)
400m Run – Partner #2
50 Burpees
600m Run – Both

Results: It took my partner and I just over 45 minutes

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11.29.13

Warmup
60 burpees

WOD
4 rounds, not for time of:
30 sec plank
Max rep pushups
30 sec wall sit
Max rep squats
30 sec handstand hold
Max rep HSPU
30 sec chin over bar hold
Max rep strict pullups
After each 30 sec hold, take 5-10 seconds to shake out arm/legs and then go for max reps. If you pause, you’re done.

Results: 263 total reps. Never more than 1 HSPU…

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11.28.13

Warmup
Stretch knees and hips

Strength
Find 1RM back squat

WOD 1
Every 10 minutes run 1 mile (3 rounds for 3 miles)

WOD 2
Find 1 RM squat snatch (perform 1 squat snatch every 30 seconds and then increase weight until you cannot lift anymore in the 30 second window)
Find 1 RM clean and jerk (same as snatch – 1 every 30 seconds)

Results: Wasn’t feeling great today. Didn’t set a new squat PR, didn’t do much with the snatch and C&J either. But at least I was able to run 3 miles…

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11.27.13

Rest Day – Its been entirely too long, I went golfing today instead of CrossFit.

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11.26.13

Warmup
Run 1 mile

WOD
3 min max rep burpee dumbell ground to overhead (50# DBs) (Don’t let go of the dumbells, do the burpee with your chest touching the ground, then stand up and get the DBs overhead)
1 min rest
2 min max rep double unders
1 min rest
3 min max rep turkish getups (50# DB)
1 min rest
2 min max rep DU’s
1 min rest
3 min max rep DB thrusters (50#)
1 min rest
2 min max rep DU’s

Results: 205 reps…if I could just link 50 or so DU’s together… I guess I should be happy that I get 20 unbroken occasionally considering how bad I was at them just a few months ago.

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11.25.13

Rest Day – lots of swimming in Glenwood Springs with the kids!

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11.24.13

Warmup
500m row and then warmup to the various weights in the WOD

WOD
I tried the .com WOD from Wednesday this week: 15 burpee dumbell box overs (50# and 24″ box), 15 deadlifts (315), 15 OHS (205) and 15 muscle ups. I knew I would probably have to scale the OHS and obviously do jumping muscle ups. I could immediately feel the heavy squats from the past two days in my hips. I did end up at 315 on the DL and 50 for the burpee box overs, but the OHS wasn’t happening. When I tried 185 it just wasn’t happening, so I set the bar for 165. The box overs really took their toll. When I got to the 15 DL and nearly 5 minutes had passed already and my first pull on the DL barely moved the bar…uh-oh. I did make it through the 15 DL doing singles and when I got to the OHS it wasn’t happening. I tried twice to squat and my body said “no”, so I didn’t. I moved onto the muscle ups and finished the WOD in just under 15 minutes. I need to go heavy like that more often, for time.

To finish off my workout I walked about 100m with 135 overhead.

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11.23.13

Warmup
Stretch hamstrings and hips on box, squat hold, 10 jumping squats, 10 squat (from sitting on med ball) box jumps with PVC on back, 10 squat box jumps with 45# bar, then move up to Smolov

Smolov, week 3, day 4
10×3 back squat @85% of 1RM + 20lbs (250 for me)
(NOMAD = 10 @ 45# + 10 @ 135 + 10 @ 185 + 5 @225 + 5 @ 245 + 30 @ 250 = 13050#)

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11.22.13

Warmup
1000m row, slowly warm up to Smolov weight

Smolov, week 3, day 3
8×4 back squat @80% of 1RM + 20lbs (235 for me)
(NOMAD = 5 @ 135 + 5 @ 185 + 5 @ 205 + 5 @ 225 + 32 @ 235 = 11270#)

Strength
Work up to a 1RM strict press

WOD
21-15-9 of:
Hand release pushups
Abmat situps
Squats

Results: 3:23 WOD, 185 strict press

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11.21.13

Rest Day

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11.20.13

Warmup
Stretch hamstrings and hips on box, squat hold, 10 jumping squats, 10 squat (from sitting on med ball) box jumps with PVC on back, 10 squat box jumps with 45# bar, then move up to Smolov

Smolov, week 3, day 2
7×5 back squat @75% of 1RM + 20lbs (220 for me)
(NOMAD = 10 @ 45# + 10 @ 135 + 5 @ 185 + 5 @205 + 35 @ 220 = 11450#)

WOD
3 RFT of:
10 OHS (135)
50 double-unders

Results:

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11.19.13

Warmup
Stretch hamstrings and hips on box, squat hold, 10 jumping squats, 10 squat (from sitting on med ball) box jumps with PVC on back, 10 squat box jumps with 45# bar, then move up to Smolov

Smolov, week 3, day 1
6×6 back squat @70% of 1RM + 20lbs (210 for me)
(NOMAD = 10 @ 45# + 10 @ 135 + 5 @ 185 + 36 @ 210 = 10285#)

WOD
12 EMOM:
3 burpee jumping muscle ups

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11.18.13

Warmup
Rollout, weighted hip extensions, 5 minutes of jump rope

Strength
7×2 power cleans @85%

WOD
15 min AMRAP of:
50 KB swings (55)
25 jumping squats (onto 45# plate)
15 GHD situps

Results: 3 full rounds and 205 power cleans

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11.17.13

Warmup
Just warmed up to the BP weight.

WOD
4 RFT of:
500m row
15 bench press at 185

Results: 16:10

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11.16.13

Warmup
500m row followed by slowly warming up to Smolov weight

Smolov Jr, week 2, day 4
10×3 back squat @85% of 1RM + 10lbs (240 for me)
(NOMAD = 5 @135 + 5 @185 + 5 @205 + 5 @225 + 30 @240 =10950)

WOD
Today was  4 person team WOD. I basically did about 4 minutes worth of a plank hold, 400m run, 10 power cleans (135), 30 wall ball, 15 power cleans, 30 box jump overs (24), 15 deadlift (225) and 10 HSPU.

Extra
20 L-pullups on rings. Not for time, but for quality.

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11.15.13

Warmup
Not much…went during a lunch break at work to 24 Hour to get some work in. Something about 2 rest days in a row doesn’t sit well with me…

Strength
Find 2RM DL (I got to 335, which I think is better than my last 1 RM)

Smolov Jr, week 2, day 3
8×4 back squat @80% of 1RM + 10lbs (225 for me)
(NOMAD = 10 @135 + 5 @185 + 32 @225 = 9475)

Strength
Find 3RM push press (I got to 205)

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11.14.13

Rest Day

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11.13.13

Warmup
30 jumping jacks, hip stretches, weighted squat holds

Smolov Jr, week 2, day 2
7×5 back squat @75% of 1RM + 10lbs (210 for me)
(NOMAD = 10 @135 + 5 @185 + 35 @210 = 9625)

Strength
2 rounds of
10, 8, 6, 4, 2, EMOM strict dead hang pullups

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11.12.13

Warmup
30 jumping jacks, hip stretches, weighted squat holds

Smolov Jr, week 2, day 1
6×6 back squat @70% of 1RM + 10lbs (200 for me)

Strength
5×3 3second pause front squats @80% 1RM

WOD
12-9-6-3 of:
Thrusters (135)
Burpee box jump overs (24)

Results: 6:54 for the WOD
(NOMAD =
Smolov: 7 @135 + 5 @185 + 36 @200 = 9070
FS = 10 @185 + 15 @205 = 4925
Thrusters = 32 @135 = 4320)

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11.11.13

Warmup
General stretching and then 3 rounds of 5 burpees, 5 squats and 5 med ball cleans

WOD
“Holleyman”
30 RFT of:
5 Wall ball
3 HSPU
1 Power clean @225 (I scaled down to 165)

Results: I can’t do 90 HSPU…and I really need to learn to kip, so my HSPU ROM was awful the last 15+ rounds. Our gym had a second RX which was 75% of RX or 165. I finished in 25:49.
(NOMAD: 165 total med ball squats (cleans in warmup and during WOD) = 3300#)

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11.10.13

Warmup

Strength
10 min EMOM of 2 deadlift @315
10 min EMOM of 3 squat snatch @95 – work on form (33 total with warmup = 3135# for NOMAD)
Find 1RM Jerk

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11.9.13

Warmup
1000m row, squat holds, hip swings then warmup to Smolov

Smolov Jr, week 1, day 4
10×3 squat @85% 1RM (230 for me)
(NOMAD = 10 @135, 5 @185, 5 @205, 30 @230 = 10,200#)

WOD
“Amanda”
9-7-5 muscle up and snatch (I did sets of 3 and 1, too. Subbed jumping MU since I dont have MU)
then 400 water run (hold water in mouth and run 400m. If you finish 400m without water in mouth do 25 burpees)
Wait a few minutes then do 5 minutes of double-unders

Results: 6:22 Amanda (7:28 with extra), completed water run without spitting out water and struggled to finish 5 min of DU

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11.8.13

Rest Day

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11.7.13 – PM

Warmup
spiderman lunges and squat holds, then work up to Smolov weight

Smolov Jr, week 1, day 3
8×4 squat @80% of 1RM (215 for me)
(NOMAD: 5@135, 5@185, 5@205, Smolov = 9,505#)

Extra
5×5 weighted good mornings
EMOM for 5 min:  4 front squat @70% 1RM (170 for me)
(NOMAD = 3,400#)
(NOMAD daily total = 20,105)

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11.7.13 – AM

Warmup
Squat therapy, joint warmup, spiderman lunges

WOD
50 OHS @65#
100 situps
25 OHS @95#
50 T2B
10 OHS @135#
20 GHD situps
(NOMAD: 5@45 then the WOD = 7,200#

Results: 16:55

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11.6.13

Warmup
Various movements like high knees, butt kicks, toy soldiers, frog jumps etc

Strength
20 min to…
7×1 snatch (start around 50% and work up to a real heavy snatch)
7×1 clean and jerk (same, start at 50% and get heavy)
(NOMAD: snatch 5×45, 1×95, 1×125, 1×135, 1×155 = 735# and C&J 165, 185, 195, 205 = 585#)

WOD
3 rounds of:
3 min AMRAP of
12 squats
6 KB snatch (55#, 3 L and 3 R)
1 min rest

Candy punishment
10 OHS @135 = 1350

Results: I think I scored 268 reps on the WOD. My snatch and C&J were horrid this morning, really disappointing, but bad days do happen.

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11.5.13

Warmup
Ladder work and banded spiderman lunge for the hips, knees.

Smolov Jr, week 1, day 2
7×5@ 75% of 1RM (200 for me)
For NOMAD: warmup 10×95, 5×135, 5×185 and then 35×200 = 9550

Candy punishment
15 OHS @135 = 2025

WOD
30 Hang clean and jerk (95)
30 Power snatch (75)
30 Pullups
30 Burpees

Results: 8:10 on the WOD

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11.4.13

Smolov Jr, week 1, day 1
6×6 @ 70% of 1RM (190 for me)
For NOMAD: warmup 10×45, 5×95, 5×135, 5×185 and then 36×190 = 9365

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11.3.13

Run 5k

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11.2.13

Warmup
500m row, squats and OHS with PVC

WOD
“Karen” (150 wall balls) immediately followed by “Fran” (21-15-9 of thrusters and pullups)

Candy punishment
For each piece of candy I had last night I did 5 OHS at 135 (6 pieces)

Results: Holy sh*!…doing thrusters after Karen is no bueno. It took me 19:10 to complete and I think part of that is due to alcohol and junk eaten last night.

NOMAD Challenge Results:

  • 155 wall balls with 20# ball = 3100#
  • 50 thrusters at 95# = 4750#
  • Then I did 30 OHS at 135 = 4050#
  • For a total of 11,900 pounds squatted today

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11.1.13

Warmup
With PVC: 10 pass throughs, 10 good mornings, 10 back squats, 10 snatch balance, 10 OHS and then 10 pushups, 10 situps, 20 mountain climbers

Strength
Every 30 seconds for 12 minutes: 1 squat clean (185)

WOD
1 HSPU, 5 slam balls, 10 zercher squats (135)
2 HSPU, 5 slam balls, 9 zercher squats
3 HSPU, 5 slam balls, 8 zercher squats
….
10 HSPU, 5 slam balls, 1 zercher squat

Candy punishment
For each piece of candy I had last night I did 5 OHS at 135

Results: The cleans were a bit too easy and I probably should have bumped up the weight to 195 or 205. The WOD was different because it was the first time I have done Zercher squats and they are sort of painful to the forearm – at least for me. Since I still cannot kip a HSPU I really struggled on the 8-10 sets of HSPU and the WOD took me 15:28. I did all the squats unbroken. I did 15 OHS since I had 3 pieces of candy last night.

NOMAD Challenge Results:

  • 25 squat cleans at 185 lbs = 4,625 pounds
  • I warmed up with 5 at 135 to start and then 2 at 185 = 1,045 pounds
  • I did 55 Zercher squats at 135 lbs = 7,425 pounds
  • I did 3 Zercher squats to feel it at 135 = 405 pounds
  • Then I did 15 OHS at 135 = 2,025 pounds
  • For a total of 15,525 pounds squatted today

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