May

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5.31.14 – Part 2

Went to the grand opening of CrossFit Banshee which was opened by a coach who used to coach at my gym.
Warmup
3 rounds of: 20 jumping jacks, 10 air squats, 5 spiderman lunge (per leg) and 5 burpees

WOD
AMRAP8
10 wall ball
20 KB swing – Russian style
10 burpee

Results: 3+35 with a 70# KB – almost lost my breakfast, which I had about 90 min prior after “part 1” below..
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5.31.14 – Part 1

Warmup
Same warmup as yesterday + light front squat work

Strength/skill
A. EMOM8: 3 front squat at 60% of 1RM
B. EMOM12: odd – 10 wall ball, even – 10 T2B
C. Take 10 min to find 2RM squat clean – “touch and go”

WOD
12-9-6-3 of:
OHS (115)
Bar facing burpee
Chest to bar pullup

Results: I used 155 for the FS and they felt really good. Completed 2nd EMOM and it was easier than I expected. Started at 95# for SC double and finished at 200, no fails. WOD took 8:30 and sucked. If I could link C2B better I would have cut off a lot of time.
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5.30.14

Warmup
Same warmup as yesterday + behind the neck presses and practicing my dip for push press and split jerk

Strength
A. Take 10 min to find max of 1 push press + 1 split jerk (start the clock when you have warmed up to 40%)
B. EMOM12 – Odd: 5 DB push press with 2 second hold at full extension (55#), Even: 1 MU + 5 ring dips
C. 7×4 Pendlay row

WOD
4 rounds of:
8 thursters – tough and build each round
6 burpees AFAP
20 second all out on AD
Rest 4-6 min between

Results: I started “A” at 145 and made it to 215 before the clock expired. Completed “B”. “C” went: 75, 105, 135, 165, 195, 205, 210. Times for the WOD were 1:06 @115, 1:11 @135, 1:36 @155 and 2:11 @165.
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5.29.14

Warmup
Trying to create a standard warmup: Joint circles (neck to ankles), 30 JJ clap top and behind back, 20 JJ thumbs point behind at top/pinky points behind at bottom, 5-4-3-2-1 wide leg inch worms, 10 GHD situps, 10 GHD hit extensions, 20 walking lunges, 10 GHD situps, 10 hip extensions – then specific warmup and today was OHS squat work, sotts presses and shrugs.

Strength
A. Take 10 min to find 1RM snatch from high blocks (mid thigh or higher)
B. EMOM8: 1 snatch pull (shrug) + 1 hang snatch + 1 OHS at weight where form is solid

WOD
50 Turkish get-ups (55#)

Results: I worked up to 135 from the blocks with no failures, but time ran out. I started the complex at 135 but after 4 rounds I dropped to 125 to work on hang snatch. The WOD sucked as much as it sounds and it took me 23:50. It was tiresome.
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5.28.14

Rest Day
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5.27.14

Warmup
Joint warmup (neck to ankles), 50 jumping jacks (30 with hands clapping at top and behind back at bottom and 20 with thumbs facing behind at top and pinky facing behind at bottom), 10 ghd situps, 10 hip extensions, 20 walking lunges, 10 ghd situps, 10 hip extensions

Strength
5×3 back squat 30×1 – build each set
5-4-3-2-1 weighted pullup, rest 20 seconds between “sets” and 3 min between group, x2
CGBP, 30×1 – find max

WOD
5, 4, 3, 2, 1 of:
Wall walks
Squat cleans (225)
rope climbs (15)

Results: Really worked on the tempo down today so got 205, 215, 225, 230, 235 for squats. On the pullups I did 15 and 20# and on the 20# I failed the round of 4 and 3 in the overall set. I got 275 on the CGBP and then failed 285. The WOD took 17:05 and that was with 195# power clean to front squat. I hate rope climbs….only because they burn.
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5.26.14

Warmup
Joint warmup (neck to ankles), hip swings (front/back, side to side), 5 inch worms, 10 ghd situps, 10 hip extensions, 20 walking lunges, 10 ghd situps, 10 hip extensions

WOD
EMOM6: 4 hang squat cleans (60%)
EMOM12: even – 4 power cleans (moderate), odd – 1 MU + 6 ring dips
12-9-6-3: HSPU, power clean (185)

Cooldown
Banded hamstring stretches, hip pulls and hip pull downs, then weighted ankle mobility

Results: I used 135 for the first EMOM and 155 for the second. I finished the WOD in 8:19
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5.25.14

Rest Day
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5.24.14

Warmup
Joint warmup (neck, shoulders, elbows, hips, knees, ankles), jumping jacks, lunges, bar only push press and dip work

Strength
A. Take 10 min to find max split jerk
B. 6 rounds of 1 push press + 2 split jerk – rest 90 sec between and build
c. EMOM7 – 10 burpees

WOD
4 rounds
5 clean and jerk
7 no pushup burpee (sprawl) box jump (20) AFAP
18 seconds all out on AD
Rest 5 min between

Results: Split jerk: 145, 175, 195, 215, 225, 235-F. PP/SJ: 145, 165, 175, 185, 195, 205. WOD: 1:09 @145, 1:10 @155, 1:09 @165, 1:14 @175
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5.23.14

Warmup
Joint warmup (neck, shoulders, elbows, hips, knees, ankles), jumping jacks, wide leg inch worms, weighted good mornings and behind the neck snatch grip press

Strength
A. Find 1RM snatch grip deadlift
B. EMOM – start at 60% 1RM snatch and do 1 power snatch every odd minute. Even minutes do 8 burpees AFAP. Continue until failure on power snatch.

WOD
400m run
10 Turkish get-ups (55#)
10 burpee muscle up
10 36 in box jump and over
10 155# thruster

Results: Got to 300 on the DL – but form wasn’t the best, really wanted 300. Started at 95 for PS (was supposed to be from hang, but I missed that part) and worked to 155. Took me 12:23 for WOD with jumping muscle ups and 8 box jumps at 36in and 2 at 33. I nailed my first 8 BJ no problem, but then started having mind issues on the 36in. I failed 2 BJ so I took off 1 45# plate and did the final 2 reps at 33 inches.
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5.22.14

Warmup
Joint warmup (neck, shoulders, elbows, hips, knees, ankles), jumping jacks, air squats, wide leg inch worms

Strength
A. 4×4 back squat
B1. 5×3 close grip bench press
B2. Find max weighted pullup

WOD
Row 5k

Results: Back squat 225, 245, 245-F, 235. CGBP 195, 225, 235, 245, 265. Weighted pullup 25, 35, 45, 55, 65-F. 19:14.3 for the WOD.
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5.21.14

Rest Day
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5.20.14

Warmup
Hip swings, PVC pass throughs, 3 min on AD, air squats, and a few reps of jumping lunges, DB snatch, pullups, pushups and then a few inch worms

WOD
AMRAP10
10 jumping lunges
10 situps
10 DB snatch (50#)
Rest 4 min
AMRAP10
200m run
10 hand release pushups
10 pullups
Rest 4 min
AMRAP10
2 muscle-up
3 handstand pushup – kipping
200m row

Results: Was supposed to be 60# DB for 1st AMRAP, but didn’t have a 60# option – scored 9+16. 2nd AMRAP scored 4+200m run (felt like I was running in cement — need a rest day!). 3rd AMRAP did MU attempts and scored 4 full rounds.
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5.19.14

Warmup
Sporadic warmup as I coached a 5am class, did the squat EMOM between the 5 and 6am class, then did the rest of today after the 6am class.

Strength
EMOM10 – 3 back squat @60%

WOD 1
EMOM12
Odd – 3 power snatch – you pick weight
Even – 10 burpees

WOD 2
For time, but unbroken:
20 pullups
20 wall balls
20 double-unders
10 pullups
10 wall balls
1 attempt to get max DU

WOD 3
AMRAP4
7 box jump (24)
7 KBS (55#)

Results: Used 160 for the first EMOM and 95 for the 2nd. I completed the “unbroken” WOD in just under 4 min with 19 DU in my 1 attempt. Scored 5 rounds in the AMRAP.
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5.18.14

Running 6.1 mile leg in the Colfax Marathon team relay.
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5.17.14

Rest Day
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5.16.14

Wamrup
“door jam” chest stretch, shoulder stretches, PVC pass throughs, light work on press and push press technique with bar

Strength
4×2.2.2 strict press cluster – rest 15 seconds between each “set” of 2 and 3 minutes between each cluster
6×1 push press, 2 split jerk – rest 2 min between sets
EMOM6 double KB push jerk

WOD
4 rounds
7 thrusters – heavy and build each round
7 burpees AFAP
15 seconds all out on air dyne
Rest 4-6 min between each round

Results: Strict press went 145, 155, 160, 165. Jerks went 165, 175, 185, 195, 205, 215-F. I used 55# KB for EMOM. WOD times went: 1:01 @95, :58 @125, 1:09 @145, 1:32 @155.
************

5.15.14

Wamrup
Jump rope, banded hamstring stretch, good mornings and couch sits

Strength
5×3 segmented snatch grip deadlift – pause 2 sec 1 inch above floor, at knees and mid thigh. Rest 15 sec between reps and 3 min between sets

WOD 1
EMOM12
Odd: 4 hang power cleans @60% of 1RM
Even: 5-8 strict HSPU

WOD 2
Row 1k
Rest 2 min
10 Turkish get-ups (55#)
10 burpee muscle-ups
100 double unders
10 wall walks
10 burpee muscle ups
Rest 2 min
Row 1k

Results: DL went 165, 185, 205, 225 and 245. I used 135 for the EMOM and hit 7 HSPU for most sets. My times for the WOD 2 were 3:27.2, about 12 min (someone stopped my clock!) and 3:45.2.
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5.14.14

Rest Day.
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5.13.14

Warmup
500m row, banded hamstring and hip stretches, hip swings

Strength/skill
5 rounds of:
5-4-3-2-1 back squat, rest 90 seconds
AMRAP30 seconds of strict pullups, alternate between pullup/chinup in sets of 3
Then
5×4-3 of CGBP, rest 3 min

WOD
5 rounds of
5 TnG power clean
8 burpees AFAP
20 cal on air dyne
Rest 4-6 min between sets and build on the PC each set

Results: Squats went: 195, 245, 255-F, 245, 250-F. Pullup/chinup AMRAP went: 13, 12, 12, 13, 11. Bench went: 195, 225, 235, 245, 260. WOD times and weights went: 1:15 @145, 1:12 @165, 1:42 @175, 1:57 @180 and 2:00 @185
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5.12.14

Warmup
1000m row, leg and hip swings

Strength/skill
EMOM8 – 3 back squat (65% 1RM)
Then
EMOM9 – 3 power snatch @60% 1RM 1st min, 3 @65% 2nd min, 3 @70% 3rd min – repeat
Then
Death by muscle-up

WOD
AMRAP4: 7 KBS (70#), 7 box jump (24)
Rest 8 min
3 min max calorie on air dyne

Results: 185 for squats, 100/110/120 for PS and 3 rounds of jumping MU completed and failed on 4th. I scored 5+3 on the AMRAP and 66 cal on the bike.
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5.11.14

Rest day. Happy mother’s day
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5.10.14

Warm-up
2min air dyne and right to presses

Strength
4 rounds
2-3 strict press rest 45 sec
2-3 push press with same weight, rest 3min
Then
EMOM6 5 push jerk at 60% 1RM
Then
20 Turkish get ups – heavy

WOD
4 rounds
30 sec all out on rower
3:30 rest

Results: Press complex: 145, 165, 185, 195. Used 145 for the EMOM. Started with 55# for the 1st 4 TGU then dropped to 45# and that was with a trainer bar. Around 1:27-1:25 for the rowing intervals.
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5.9.14

Warmup
Lots of stretching and rolling out as my legs needed it

Strength
5×3 segmented clean grip deadlift (15 sec rest between each rep and 2 min rest between sets)

WOD 1
EMOM12
Odd: 3 muscle-up
Even: 5 power clean touch-n-go @60% 1RM

WOD2
AMRAP12
50m farmer carry (70# per hand)
4 burpee box jumps (36)
2 wall walks

Results: I went 185, 215, 245, 275, 305 F – 285 for the DL. Used 145 for the PC and jumping MU. Scored 6+52 for the AMRAP, but after 2 rounds and 1 box jump I downgraded to 33in box.
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5.8.14

Active Rest – Jog for about 1 hour.
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5.7.14

Warmup
500m row, hip swings (10 each leg and each direction), pvc pass throughs, jumping squats, 10 strict pullups

Strength
4 rounds of:
5 tempo back squats – 3 seconds down
Rest 90 seconds
3×2 weighted pullup/chinup (alt grip each set), rest 15 seconds between each set
Rest 2 min
Then
3×5 tempo close grip bench press
Rest 3 min between each set

WOD
21-15-9
Ring pushups
T2B
Wall ball (30#)

Cooldown
Rollout IT bands, stretch ankles, more IT band

Results: Here
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5.6.14

Warmup
Banded hip and ankle mobility, 3 min on airdyne, then sort of bounced around from exercise to exercise from the WOD below to warmup each.

WOD
AMRAP8: AD 20 cals, 12 KBS (55#), 12 box jumps (24)
Rest 4 min
AMRAP8: 10 T2B, bear crawl 10m, 5 power snatch (115)
Rest 4 min
AMRAP8: Row 150m, 20 DU, 5 HSPU

Results: Here
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5.5.14

Warmup
Sort of broken up as I was coaching this morning..just a bunch of stuff to get/stay loose until I did my cleans between the end of the 5am class and until the end of the 6am warmup

Strength
In 10min find 1 RM Clean and Jerk
EMOM10 @65% of above, 3 C&J
Find 3RM front squat

WOD
3 rounds
10 push jerk (135)
400m run
Rest 2:30

Results: I only got 215 no the C&J and used 145 for the EMOM. Only got 215 on the FS, too. Weak today…My rounds for the WOD were 2:08, 2:05 and 2:10.
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5.4.14

Rest Day
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5.3.14

Warmup
Various stretches, high knees, butt kicks, etc with class

WOD
With partner
400m plate carry (45#) – each
100 bar hop overs – 50 each
80 sprawls – 40 each
70 double-unnders – each
60 plate pushups (on 45# plates) – 30 each
40 Russian twists (55# KB) – each
400m plate carry

Results: The 2nd plate carry was awful. My forearms were killing me and I gotta think the 90min AMRAP on Thursday was the cause…
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5.2.14

Warmup
PVC pass throughs, couch stretch, good mornings, 400m run, weighted good mornings, Burgener warmup

WOD
Take 8 min to find 1RM power clean
then adjust weight to 90% of 1RM
AMRAP8 power clean of 90% 1RM
Then
20 min easy pace on airdyne

Cool down
The 20 min airdyne wasn’t a cool down?

Results: 210 PC and 35 reps at 190 for AMRAP.
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5.1.14

Warmup
Not a lot…The first 1300m row would suffice

WOD
AMRAP90
1300m row
200m farmer carry (70# per hand)
15 wall walks
42 double-unders

Cooldown

30 seconds on, 10 seconds off x2 of:
Banded hamstring stretch
Banded hip stretch
Door jam pec stretch
Banded shoulder stretch

Results: 5+305m. Brutal, just moved through each round slowly…
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