January

1.31.14

WOD
CrossFit Total
Find 1RM strict press
Find 1RM back squat
Find 1RM deadlift

Results: 195, 285 and 345 (825). The latter 2 are PRs!
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1.30.14

Warmup
1 min max double under, 30 sec rest
1 min max pushups, 30 sec rest
1 min max pullups, 30 sec rest
1 min max squat, 30 sec rest
1 min max situps

Skill
OHS with KBs

WOD
Row 2k

Results: 7:13
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1.29.14

Warmup
Joint mobilizing followed by some banded distraction of the hips

Skill
HSPU and handstands

WOD
Row 500m
40 pushups
20 situps
30 hand-release pushups
20 situps
20 clapping pushups
20 situps
500m row

Results: 12:07
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1.28.14

Warmup
3 min row, 2 min squat hold, 1 min hang from bar

Strength
Take 15 min to find 1RM turkish getup

WOD
Using 50% of 1RM
10 turkish getups
20 jumping lunges
20 turkish getups
40 jumping lunges

Results: 90# 1RM. 9:27 WOD using 55# for 7 reps and then down to 35# for rest of WOD.
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1.27.14

Essentially a rest day. While coaching 2 classes this morning I worked on my muscle up progressions and free standing hand stands intermittently.
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1.26.14

Rest Day
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1.25.14

Rest Day
So much for resting. Was coaching a 2 person team WOD and, of course, we had an odd number so I did this:
Partner WOD (2 person)
Partner A runs 400m, partner B performs KB swings (1.5/1 pood)
Partner B runs 400m, partner A performs double-unders
Partner A runs 400m, partner B performs OHS (95/65)
Partber B runs 400m, partner A performs front squats (95/65)
Partner A runs 400m, partner B performs front squats
Partner B runs 400m, Partner A performs OHS
Partner A runs 400m, partner B performs DUs
Partner B runs 400m, partner A performs KBs
Score = total number of reps completed
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1.24.14

Warmup
400m row, 10 T2B, squat hold, 20 mountain climbers, 200m row

Strength
5-5-5 front squat

WOD
Bar taken from ground
25 back squats (50% of 1RM clean)
50 situps
25 back squats
50 pushups
25 back squats
50 situps
25 back squats
50 pushups

Results: I squatted 205, 225 x4 and 225 x3 – felt really heavy… WOD took 16:54
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1.23.14

Warmup
3 rounds of 10 wall ball, 10 pullups, 30 double unders, 10 pushups

Strength
5-5-5-5 weighted, seated box jumps (come to complete rest on med ball then explode up onto box)

WOD
EMOM14
Bar take from ground
Even: 3 thrusters (135)
Odd: 5 back squats (135)

Extra
40 good mornings with weight

Results: I used a 24in box and went 45, 65, 85, 95 for weight. Used 65# for good mornings.
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1.22.14

Warmup
2x of row 250m, sit in squat for 1 min, 10 back extensions

Strength
5-5-5-5 time under tension deadlift @60% of 1RM
(1 second up, 5 seconds down)

WOD
Bar taken from ground
AMRAP5
Front rack lunge (155)
Rest 3 min
AMRAP5
Front squat @75% 1RM

Results: OOF! Deadlifts were tough at 205, lunges were super heavy (36 reps) and then the front squats were really, really heavy (16 reps).
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1.21.14

Warmup
Row 500m, 2 min of jump rope and 2 min of situps

Strength
Strict press
3-3-3 @155
2-2-2 @175
1-1-1 @190

WOD
AMRAP15
5 pushups
10 KB snatch (55)
1 clean and jerk %75 of 1RM

Results: I was spent this morning. Spent! I only got 11+15 in the AMRAP and the press weight felt especially heavy.
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1.20.14 – Part 2

Was so much fun in the AM I did it again in the PM.
Warmup
Group med ball tosses

Strength
Overhead squat
3-3-3 @155
2-2-2 @175
1-1-1 @190

WOD
Min 0: 15 burpees
Min 1: rest
Min 2: 16 burpees
Min 3: rest
Min 4: 17 burpees
Min 5: rest
Min 6: 18 burpees
Min 7: rest
Min 8: 19 burpees
Min 9: rest
Min 10: 20 burpees

Results: This time making it to 20 was much more difficult
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1.20.14 – Part 1

Warmup
Group med ball tosses

Strength
Back squat
3-3-3 @75%
2-2-2 @85%
1-1-1 @90%

WOD
Min 0: 15 burpees
Min 1: rest
Min 2: 16 burpees
Min 3: rest
Min 4: 17 burpees
Min 5: rest
Min 6: 18 burpees
Min 7: rest
Min 8: 19 burpees
Min 9: rest
Min 10: 20 burpees

Extra

EMOM10
Odd min: 10 strict pullups
Even min: 10 back extensions on GHD

Results: 205, 230, 245 for back squat. The burpees didn’t get really hard until the round of 20.
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1.19.14

Rest Day
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1.18.14 – Part 2

“Ogar”
AMRAP14
3 touch-n-go snatch
1 muscle-up
12 wall balls

Results: 9+15 with MU transitions as a sub for MU
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1.18.14 – Part 1

Did some Catalyst Athletics programming which included snatch and clean and jerk singles at varying weights and then 5×3 back squats.
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1.17.14

Warmup
Hip swings (side to side and front to back), couch stretch, hip stretches, squat holds

Strength
3-3-3 snatch grip deadlift (125% 1RM)

WOD
20 bar facing burpees
“Isabel” (30 snatch 135/95)
20 bar facing burpees

Extra
3-3-3 behind the neck snatch grip push press (heavy as possible)

Results: 215 for the deadlift, 7:29 for the WOD and 3 rep successful at 185, failed at 195, successful at 185, failed at 195
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1.16.14

A haphazard workout as I coached this morning and sort of worked out while the class was running their mile or worked with the class in some cases. So all of this took place over about a 2.5 hour window:
Warmup
Hip swings, high knees, butt kicks

WOD
Run 1 mile

Skill
Worked on the 3 muscle-up progressions in the Outlaw Way video from yesterday

Strength
3 back squats EMOM
Start at 50% 1RM and add 10# every minute until failure

Skill
5-5-5-5
1 1/4 squats

Extra
40 box step overs holding 40# in each hand and using a 24in box

Results: 9:29 mile and went from 135-255 for the squats.
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1.15.14

Warmup
Light jog inside, high knees, butt kicks, sprint starts, crossovers and handstand walks

Strength
Bottom holds in back squat (hold for 5 sec at bottom of squat)
3-3-3 @ 50% 1RM
1-1-1 @ 75% 1RM

WOD
40 burpees
5 shoulder to overhead (80% 1RM)
30 burpees
10 S2OH
20 burpees
15 S2OH
10 burpees
20 S2OH
25 ring dips

Extra
Accumulate 3 min in L-sit from rings

Results: 19:27 for the WOD….and it was rough
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1.14.14

Warmup
Not much time before training so just PVC then empty bar work on press/push press/split jerk progression

Strength
Find 1RM split jerk

WOD
AMRAP8
3 wall walks
9 pullups
15 situps

Extra
3 rounds of
10 hip extensions on GHD
10 weighted good mornings
10 straight leg deficit KB deadlifts

Results: Almost had 230 on the jerk. 4+3 WOD.
*********************

1.13.14

Warmup
Med ball warmup with partner

Strength
3-3-3 clean pulls

WOD
EMOM10
Odd min: 10 wall balls (20)
Even min: 10 KB swings (2pood)
No rest between
EMOM10
Odd min: 12 wall balls
Even min: 12 KB swings

Extra
Find 3RM of the following complex
High hang snatch
Hang snatch
Ghost ride snatch (weight about 1 inch from ground)
Weight should not touch ground at any point during 3 rep attempt (essentially 9 snatch variations = 3 “reps”)

Results: I used 250 for the clean pulls. Completed the WOD as RX. For snatch work I went 45#, 65# and then 75#. It was a forearm killer. I then did 2 of the complexes (1 time through, not 3) at 95#.
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1.12.14

Rest Day
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1.11.14

Warmup
High knees, toy soldiers, butt kicks, inch worms and various hip stretches

WOD
10 squat clean (135)
10 squat clean (165)
10 squat clean (185)
Run 1 mile
10 deadlift (235)
10 deadlift (265)
10 deadlift (315)
50 burpees

Results: 28:15 of suck
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1.10.14

Warmup

Strength
100 ring rows

WOD
AMRAP15
10 OH lunge (95)
10 OHS (95)
10 burpees

Extra
Couch stretch and sit in bottom of squat

Results: The ring rows were a lot harder than expected. I completed 5+8 in the WOD.
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1.9.14

Warmup
500m row, air squats, bar only OHS

PUKE

Results: I should know better than to go to the gym (today was 24 Hour Fitness) without a plan. Without a plan I end up doing nothing. I thought I would do 3×3 OHS, front squat, back squat then 3×3 press, push press, push jerk at a somewhat light weight and for form. Well, I did 5 reps at 95# overhead to get warmed up and then 115 but when I put 135 on I couldn’t grip the crap bar at 24 Hour. It was so slick that I had a hard time keeping my hands in the right position. So I ditched OHS. Went on to front squat ant 185 felt like a 1RM, nearly. I grunted through 5 at 185, 5 and 205 and then barely 5 again at 205. It felt freaking heavy. I was going to do the back squats at 225 but after 3 reps I almost had to drop the weight…pathetic. So then I did some push presses followed by push jerks. I did do 3×5 at 195 for push jerk, which I guess is OK.

Just one of those days…
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1.8.14

Warmup
Some banded stretching followed by some hip bridges, scorpions and other stretches to open the hips. Then PVC work on clean form.

Strength
EMOM
Starting at 50% 1RM clean and jerk, add 10# every minute until failure

WOD
100 double unders
“Grace”
100 double unders

Extra
EMOM10
Odd: 10 pullups
Even: 10 GHD situps

Results: I started at 115 for C&J and made it to 215 before failing at 225. After 3 attempts at 225 I made the clean, but not the jerk. I completed the WOD in 9:27.
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1.7.14

Warmup
Some banded stretching followed by a bear crawl/high knee/crab walk/slow job warm up with the class

Strength
Find a difficult 5 rep push press, then repeat at that weight 2 times

WOD
30 shoulder to overhead (60% 1RM strict press)
50 double unders
20 S2OH (70% 1RM)
50 double unders
10 S2OH (80% 1RM)
50 double unders

Extra
Find difficult 5 rep bench press, then repeat 3 times

Results: I made 185 on the PP, didn’t realize the weight, added 20# and failed at 205. Dropped back to 185 for one more set. Finished the WOD in 8:47 using 120, 140 and 160#. Finally, on bench I worked up to 240 and did that 5, 5, 5, 4 reps.
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1.6.14

Warmup
3 rounds of 10 toy soldiers + 10 jumping jacks and 30ft butt kicks + 10 jumping jacks

Strength
Find 5 rep max deadlift

WOD
5 deadlift (70% of 1RM)
10 HSPU
5 DL
20 jumping lunges
5 DL
20 HSPU
5 DL
40 jumping lunges
25 thrusters (95)

Extra
EMOM8
Odd min: 10 back extensions
Even min: 20 good mornings with PVC and for good form

Results: Worked up to 275 for DL and then stopped so not to push my back. The WOD took 7:30 at 235 and the extra credit taxed my back and hammy’s pretty good.
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1.5.14

Rest Day
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1.4.14

Warmup
Lots of mobility, then light jogging and snatch progression drills, HSPU practice and Muscle-Up progressions with Andrea Ager

Strength
Find 1RM Snatch

WOD
AMRAP8
4 20m runs
4 HSPU
4 Muscle Up transitions
EMOM 4 butt slapping burpees (jump high enough to clap overhead and slap your butt before hitting the ground)

Results: I got 175 on my snatch and I think I could have PR’d if I had more time. I think I got 6+4 on the WOD, but it was a mad house with 25 people doing it at the same time.
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1.3.14

Warmup
5 to 1 of HSPU, frog jumps and inch worms

Strength
5-5-5 time under tension back squat (70% 1RM)
(5 seconds down, 1 second up)

WOD
EMOM12
Odd minutes: 10 HR pushups
Even minute: 2 squat snatch (75% 1RM)

Extra
3 RFT of
10 pistols
10 deficit HSPU (45# plates)

Results: TUT squats were tough and I used 195. It seemed every first attempt on the minute of squat snatch was a failure, but then I nailed the next 2 @135. I didn’t finish the Extra because my HSPU’s suck.
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1.2.14

Warmup
Dynamic warmup to loosen the joints and get the heart rate up

Strength
Weighted pullups: 5, 4, 3, 2, 1

WOD
AMRAP10
10 burpees
50 double unders
2 shoulder to overhead (110% of 1RM strict press)

Extra
3 rounds of
10 ring rows (feet on a ball, parallel to the ground)
10 ring dips

Results: 15, 25, 35, 45, 45 for pullups. 3+60 @215 for the WOD.
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1.1.14

Warmup
5 minutes of double under practice then PVC pass throughs

WOD
CrossFit Total
1 RM strict press
1 RM back squat
1 RM deadlift

Results: My legs are sore after doing the Tabata yesterday. I can’t believe how sore they are…I PR’d my strict press, I believe, at 195. I hit 255 for my back squat, but failed at 265 and then at 260 (blaming my sore legs) and pulled 335 for my deadlift and while I think I could have gone higher I didn’t push it after my back issue from last week.

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