March

Goolge doc with my monthly plan

3.31.14

Warmup
Hip swings and slowly warmup to my Smolov weight

Strength
6×6 squat @200
3×3 front squat at 185
5×5 bent over rows – find max
50 situps holding 30# DB to chest
2 rounds of max length planks
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3.30.14

Rest Day

Redo 14.5….gross….so gross…

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3.29.14

Rest day!!! I CANT WALK!
Warmup

Strength
5×5 clean and jerk

WOD
4 RFT
10 KB swings
25 Hand-release pushups
50 Double-unders

Results:
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3.28.14

14.5
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3.27.14

Was supposed to go heavy on squats again today, but after the sprints yesterday there was no way that was happening. Legs were too sore.
Warmup
Between working up to my bench press weight I did a lot of banded stretches for the hammy’s and some hip stretches.

Strength
Find 2RM bench press

WOD
4x500m row with 1:1 work to rest

Extra
50 weighted situps (hold dumbbell to chest)

Results: I worked up to 265×2 on bench and then did max reps at 215, 185 and 135 with about 30-45 secs between those last sets. I tried to row around a 1:45 pace for the 500m and set the interval rest for 1:45 and rowed 1:42.7, 1:43, 1:43.01 and 1:45.01. I used 30# for all 50 situps.
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3.26.14

Warmup
Band hamstring stretched, banded spiderman lunges, hip swings, work up to squats

Strength
3-3-3-3 back squat

WOD
10 100m uphill sprints, walk back for rest
5 200m sprints, 1 min rest
2 400m sprints, 2 min rest

Extra
3 rounds max rep GHD situps

Results: 235, 245, 255, 260×2. The WOD sucked, yet was awesome to run and the GHDs were pathetic.
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3.25.14

While coaching 5 and 6 am classes (during their warmup, between classes)
Tabata deadlift @225
Tabata good mornings with bar on back
Tabata shoulder to overhead @135
Tabata situps
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3.24.14

Warmup
1k row

Strength
10-7-7-5-5-3-3-1-1 Back squat

WOD
EMOM20
Odd – max box jumps
Even – 5 HSPU

Results: Squat: 205, 205, 225, 225, 235, 245, 255, 255, 255. I wish I would have counted my box jumps…had to be at least 15 per minute.
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3.23.14

Rest Day

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3.22.14

Warmup
2 min row, then with empty bar behind the neck presses, sotts presses, squats and hang cleans

Strength
Find 1RM squat clean + thruster (perform squat clean and from the bottom of squat go right into a thruster)

WOD
EMOM12
2 squat clean thrusters at 80% of total above

Extra

Accumulate 3 minutes in plank with 25# on back
Muscle-up work

Results: I got 185 for my squat clean + thruster and jumped to 205 and couldnt get it. 185 felt good though so I did the EMOM at 185. And then I tore my hand really good working on superman/hollow rocks from the rings…which ended my day a bit early and will force a rest day tomorrow.
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3.21.14

14.4

Results: 180 reps. Finished 180 reps with 1:05 left and waited until about 15 seconds in the WOD and gave it my best attempt at a MU…and didn’t get it. SHOCKER!
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3.20.14

Warmup
With an empty bar work on speed under the bar from the power position or high hang. Do some front squats with the bar, a few from the hang, some from low hang, etc. Just get the joints warm. Then do the same sort of work with your starting weight – high hang, front squats, etc.

Skill
Start at 50% and do 1 clean EMOM +10#

Strength
2 rounds of 10 squats @225

WOD
Row 2k for time

Results: I started at an even 100 for the cleans and got to 210 but failed at 220…and was not happy about it. It felt so good and light and then just got heavy! So upset, I honestly thought I was going to PR. The 2 sets of 10 at 225 was rough, but I completed it. The row took 7:17 which is about 11 seconds longer than my PR, but it still sucked.
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3.19.14

Warmup
With PVC – 10 behind neck press, 10 snatch grip behind neck press, 10 squat, 10 OHS, 10 sotts press
Same with bar
With 65# same as above, but 5 reps

Skill
Find 1RM snatch balance + OHS

WOD
150 burpees for time

Strength
5×3 snatch pull (from blocks at knee height)

Results: I got 155 for the balance, 255 for the pulls and it took me 10:59 for the burpees – which I did last instead of the middle.
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3.18.14

Warmup
4 min jump rope followed by 10 reps of squat, pullup, situp and pushup

Strength
Push Press
5-5-3-3-3-1-1-1-1-1

WOD
Consecutive Tabata
Plyo pushup
Split jump
Situps

Extra
2x500m row

Results: I worked up to 220 for the push press and scored 280 total reps for the Tabata. The rowing sucked and the 2nd 500 I started to feel really tired. Glad I did not re-do 14.3 last night.
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3.17.14

Rest Day
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3.15.14 – 3.16.14

USAW Certification
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3.14.14

14.3
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3.13.14

Find front squat max for day
Then 3×3 at 80% of that total

3x5min max calorie on Airdyne 1:1 work:rest

50 weighted situps (hold dumbbell to chest)

Results: I hit 245 and just couldnt get 250. For ease of weight management I did my 3×3 at 205 which was actually about 84% of my max today. I didn’t use the entire rest on the airdyne and hit 82, 89 and 94 calories in the 5 minute blocks. I did 16 situps with 20#, 14 with 30# and 20 with 40#.
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3.12.14

Rest Day
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3.11.14

Leg swings, 1 mile on airdyne

EMOM20
Even 5 squat at 135
Odd 10 GHD situps

4 rounds max rep hip extensions with 45# bar on back of neck

Results: Squats were too easy and did all but final 4 rounds of GHD RX. Did something like 10, 9, 9, 6 hip extensions. I just wanted to move today. Not using my hand until Friday for 14.3 to let it heal.
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3.10.14

Some deadlift work and then re-did:
CrossFit Open 14.2

Also played 18 holes of golf and walked and carried my clubs (and shot a 77)
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3.9.14

Rest Day
(Hiked A Mountain….if you call that a hike and/or exercise)
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3.8.14

CrossFit Open 14.2

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3.7.14 – Part 2

Hiked Camel back mountain
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3.7.14 – Part 1

Warmup
400m run, stretching/mobility for OHS

Strength
1 1/4 front squat with 2 second pause at bottom and at 1/4 squat
3×5
and 3×6 strict HSPU

WOD
“Nancy”
5 rounds of:
400m run
15 OHS (95)

Results: I used 95, 115, 135 for FS and completed Nancy in 16 even.
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3.6.14

Warmup
An obstacle of sorts with front rolls, toy soldiers, short run, etc

WOD
AMRAP20
5 Clean (145)
10 T2B
15 Wall ball

Results: 8+16 (or 9+16…I missed counting….)
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3.5.14

Rest Day – traveling to AZ!
Not bragging, this is a problem: my first full rest day since Feb 15th. That’s not good. I need to rest more regularly.
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3.4.14

Warmup
Not much…just worked on push press and jerk technique with empty bar

Strength
Find max of 2 push press + 1 jerk

WOD
For time
Buy-in: 50 KBS (55)
10-9-8-…2-1
Strict press (115)
Strict pullups
Cashout: 50 KBS

Core
Accumulate 3 minutes in a plank position with a 25# plate on back

Results: I worked up to 205 for the complex and then failed at 210. I know I could have gotten 210, or more, but felt rushed to complete the strength work before the class started the WOD. Finished the WOD at 15:30.
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3.3.14

Warmup
Lots of hip swings and single leg curls, PVC pass throughs, jump rope, arm swings because I redid…

WOD
14.1
AMRAP10
30 double-unders
15 ground to overhead (75)

Strength
Squat
3×3 @70%
2×2 @80%
2×1 @90%

Results: Scored 4 more on 14.1 for a total of 263. Really thought I could get 270…I used 200, 230 and 260 for squats.
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3.2.14

Warmup
500m row, lots of shoulder and chest mobility

Strength
50 strict pullups
50 strict ring dips

WOD
Using one bar 15-12-9 of
135# thruster
225# deadlift

Core
50 GHD situps
50 weighted good mornings

Results: I didn’t really do any of this “for time”. I nearly hand the rings dips in 5 rounds of 10, but ended up taking 6 “rounds” to get 50 dips. Took much longer for the strict pullups. I didn’t time myself for the WOD, and I could have moved faster, but it was still a tough one. I would guess it took me somewhere between 8 and 10 minutes. The GHD/good mornings I did in 5 sets of 10 each and used 65# for the good mornings.
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3.1.14

Warmup
Not enough…

Strength
5×5 back squat

WOD
5 rounds of
5 DB snatch – right arm
5 OHS – right arm
5 DB snatch – left arm
5 OHS – left arm
5 max reps weight pullup
I will be using 50# for all movements

Results: I did 225, 235 and then scored a 14.1 WOD and apparently that killed me because I couldn’t get 245×5 and then not even 225×5 so I gave up. I didn’t time the WOD and did 4 reps of pullups each round with 45#.
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