November

This month’s OPT programming

11.30.14

Warmup
5 min on AD, joint circles, inch worms, spiderman lunges, extra hamstring and IT band stretching, burpees and light snatch work

WOD
21 power snatch (95)
21 burpees over the bar
15 clean and jerk (95)
15 burpees over the bar
9 thrusters (95)
9 burpees over the bar

Results: 7:33
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11.29.14

Still super stiff!

Run 200m, rest 1 min x7
Results: 1:07, 1:01, 1:00, :59, 1:00, 1:01, :59

15 seconds all out on air dyne, rest 4 min x3
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11.28.14

Warmup
Leg swings, PVC pass throughs, light stretching and doing my best to loosen up. Feeling stiff because of the run + how I ate last night…

Strength
Front squat cluster
3.3.3 x3
Rest 20 seconds between the cluster sets, 3 min between sets

WOD
3 RFT – 1:1 rest between
10 front rack lunges (135)
10 Russian KBS (70)
20 walking lunge
20 DB snatch (55)
30 slam balls (20)
30 box jumps (24)

Results: 185, 215, 235 (x3, x2 and x1). 6:04 and 6:18 for WOD, my legs were smoked and as I started the 3rd round the lunges weren’t happening. Either due to what I ate yesterday, the run, or 2 weeks off of OPT programming I just couldn’t finish today.
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11.27.14

Happy Thanksgiving!!!

Turkey Trot today – 4 mile run
Results: 38:30, 45 seconds off my best time on this course 2 years ago. Haven’t run this far since I ran the final leg of the Colfax Marathon (6.1 miles) earlier in the summer.
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11.26.14

Trying to take it easy for the next few days

Today’s WOD at the gym was light so I did it
3 RFT of
5 wall walks
20 single leg deadlifts (55# KB)
40 double unders
Results: 7:10
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11.25.14

Trying to take it easy for the next few days, but I have to lift something…

Today I found my 3 rep max of
Close grip bench press
Weighted dip
Weighted pullup

I did those in order – bench, dip, pullup, bench, dip, pullup. I took about 3-4 minutes rest between rounds of bench, dip, pullup and about 30-45 seconds between exercises.
I worked up to 285 bench, 75 dip and 60 pullup

Then I did 3 max effort weighted plank with 45# on my back
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11.24.14

Rest day
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11.23.14

Turkey Challenge at MBS CrossFit, Day 2

WOD 3
8min AMRAP:
8 Hand Release Push-ups
8 KB Swing (53)
12 PVC Jump Overs (20)

WOD 4
For time: (5-min cap)
50 Odyssues non-spinning bar pull-ups
10 Front Squats (175)
Max reps spinning bar pull-ups in remaining time.
The bar spins on top of the pullup bar, making it hard to butterfly. Each pullup after the front squat deducts 1 second from time it took to complete the 50 pullups and 10 FS.
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11.22.14

Turkey Challenge at MBS CrossFit, Day 1

WOD 1
10min AMRAP:
30 Snatch (75)
30 Snatch (95)
30 Snatch (125)
Max reps Snatch (145)

Floater
An obstacle course with over/under stuff, a few walls a possibly a sled

WOD 2
For Time: (12min cut off)
Row 250m
15 Burpees over rower
150m Shuttle**
Row 500m
30 Air Squats over the rower
150m Shuttle
Row 250m
15 Burpees over the rower
150m Shuttle

**Signifies the finish of workout 2A.
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11.21.14

Rest day
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11.20.14

Rest day – mobility while coaching.
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11.19.14

Skipping some OPT programming this week. My back sort of tightened up on Sunday so I want to take it easy this week leading up to the Turkey Challenge this weekend.

Warmup
Probably not enough – did some seated, weighted box jumps, then warmed up the deadlift weight

WOD
20 deadlift (255)
20 power clean (165)
20 power snatch (115)
Results: 6:41

Extra
About 30 muscle up attempts….and not one completed. I got really close a few times.
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11.18.14

Skipping some OPT programming this week. My back sort of tightened up on Sunday so I want to take it easy this week leading up to the Turkey Challenge this weekend. I did the WOD programmed at my gym today, it was short and sweet.

Warmup
5 min on AD, lots of stretching and banded distraction on my legs – focusing on IT band, hips and hammys.

WOD
3 RFT of:
40 double unders
20 box jump overs (24)
10 OHS (95)
Results: 8:25 – the 2nd round of DU’s were a struggle for some reason

Extra
More mobility on the hammys and then some headstand practice.
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11.17.14

Rest Day
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11.16.14

Rowing…

5 min row at easy pace
5 rounds of 1 min row, 1 min rest @90%
10 rounds of 30 secon row, 30 sec rest @90%
5 rounds of 1 min row, 1 min rest @90%
5 min row at easy pace

Goal is same pace on all 1 min and 30 sec intervals
*********

11.15.14

Rhinos and Unicorns team comp for Barbells for Boobs

The 3 WODs (team of 6 – 3 guys/3 gals) are:
WOD 1 – team performs 50 ground to overhead (135/95), 15 muscle ups, 150 wall ball (20/12)

WOD 2 – Ladies perform 50 OHS (65), 50 front squat (95), 50 back squat (125)
WOD 3 – Men perform 50 OHS (95), 50 front squat (135), 50 back squat (185)

WOD 4 – For max reps at each of the following stations, 1 min per station, congo line style for entire team: rope climbs, DB burpee to overhead (30/20), box jump overs (24/20), GHD situps and row for calories.

All in all these are pretty easy WODs for a team of 6. However, one of the men on my team won’t be able to complete any of the OHS and the front/back squat weights are probably in the 70-80% 1RM range. So that WOD might hurt as myself and the other member will pick up some of the slack. In fact, I think the other male on my team might have a BS 1RM around 240/250, too. It will be a fun day as our gym as 4 teams competing. Lots of fun!

Update: The 1st two WODs weren’t that bad, especially the 1st WOD considering we had 6 people complete those reps. While I had to do quite a few of the reps for WOD 2 I didn’t feel that bad after that one, either. The last WOD, however, was brutal. That one hurt. I got 1 rope climb, 16 burpees, 21 box step overs, 9 GHD and 23 calories rowing. The best part of the day, for me, was completing the rope climb as it was an 18 foot rope. I am also pretty proud of how easy the squats went.
*********

11.14.14

Rest Day
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11.13.14 – Part 2

3×8 weighted glute bridge: 185, 225, 255

5×5 pause squat – 5 second pause at bottom: 135, 185, 205, 215, 225×3

3×10 single leg deadlift: 45, 65, 80

5×5 strict press: 135, 155, 160, 165×4, 165

3 rounds max dips: 14, 14, 15

100 situps
*********

11.13.14

Warmup
Warmed up a bit with the class I coached today, along with some barbell smash of my quads, which are tight after yesterday.

WOD
“Diane”
21-15-9 of
Deadlift (225)
HSPU

Results: 8:04. Was really hoping for sub 7 minutes, but the HSPU just got too tiring.
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11.12.14

Warmup
It was literally 0 degrees as I pulled into the gym parking lot today. Warmup took on a whole new meaning…and it took me a long time to even begin to feel somewhat ready to begin today’s WOD. If I would have taken an entire hour to warm up I am not sure I would have been loose today. I feel stiff. Not sure if it is weather related or not.

WOD
100 thrusters (95)

Results: 9:16. I was hoping for about 8 minutes after looking at results from others on OPT, but, like I said, I just couldn’t get loose today.
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11.11.14

Warmup
Squats and some work on my rotator cuff/shoulders

Strength/skill
10×3 squats with chains at about 60% – do 3 reps every 45 seconds (works out to basically an EMOM for me)
Then
Take 5 sets to find a moderate OHS triple – tempo = 4 down, 2 hold at bottom

EMOMs
EMOM8: 8 CTB
EMOM12: odd – 6 KB snatch left, even – 6 KB snatch right

Results: I used 185 for squats and went 95, 115, 145, 165 and 185 on the OHS with no fails. For CTB I went 8, 8, 8, 8, 7, 6, 4, 4 and completed the last EMOM using a 70# KB.
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11.10.14

Rest Day
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11.9.14

Warmup
500m row, squats, leg/hip swings, inch worms and pushups

WOD
3 sets @97% effort of:
8 thrusters, 8 burpees AFAP, 15 hard pulls on rower
Rest 4-6 min
Then
3 sets @97% effort of:
12 KBS (AHAP but UB), 8 no-pushup burpee box jump (20), 20 secs all out on AD
Rest 4-6 min
Then
Max distance on AD in 1 min

Results: I used 95# for thrusters and 70# for KB. 1st set of 3: 1:15, 1:12 and 1:14 with about 4 min rest between. I rested about 6 min and on the 2nd set my times were: 1:17, 1:12 and 1:12 with about 4 min rest between. I rested for a little less than 6 minutes and got .42 miles on the AD in 1 min.
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11.8.14

Marathon session today…

Strength
5 sets of 3 squat clean, TnG, then hold weight in front rack for 10 seconds, then 1 split jerk
Results: I went 135, 155, 175, 195 and then 215×2 squat cleans, no SJ
Then 4 rounds of:
A1. 6 Russian step ups with barbell on back, rest 30 sec between legs, rest 60 seconds
A2. 3 weighted ring dips, rest 90 seconds
Results: 105 and 125 for final 3 rounds of Russian step ups (first time doing these – they are rough!). For ring dips I went 25, 45, 60, 70.
Then EMOM12 of:
Odd – Power clean cluster @65% of 1RM – 2.2.2, rest 10 sec between cluster sets
Even – 10 burpees
Results: I used 155 for the Power cleans

Then I did what I was supposed to do yesterday

WOD
Run 800m
Rest 2 min
AMRAP5 of 10 cal row, 4 power clean and jerk at 155
Easy AD for 3 min
AMRAP5 of 8 wall ball (20), 8 hand release pushups, 8 situps
Walk for 3 min
AMRAP5 of 5 chest 2 bar, 5 ring dip, 20 double unders
Easy row for 3 min
AMRAP5 of 10 walk lunge, 7 KBS (70), 5 box jump (24)
Rest 2 min
Run 800m
Resuts: Calves cramped on both 800m…so I ended up walking most of them. 1st AMRAP I got 4 full rounds, 2nd AMRAP 5 full rounds, 3rd AMRAP 4 rounds + 2 CTB, 4th AMRAP 4 rounds + 10 walk lunge
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11.7.14

Unplanned rest day – I ended up just not having time for the gym today. It happens. I think I can double up the planned WODs into one nice session tomorrow.
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11.6.14 – part 2

5×2 drop squat to box jump
I used about 24in boxes and 30, 50, 70, 80 & 90#

5×5 box squat
I used 225 & got 5 reps on all but the 2nd set.

Find 3RM deficit deadlift
I used 3 45# plates at 24 hour and hit 295 before stopping as my right hamstring made a funny noise. No pain at all but I stopped.

Find 3RM weighted pullup
I got 40×3 & 45×2
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11.6.14

Find 1rm front squat
I got 280, 5# pr. I failed on 285

Find 2rm good morning
I got 135
*********

11.5.14

Warmup
3 min on AD, then PVC pass throughs, knee and ankle circles then 5 strict press with bar, 5 strict BTN, 5 push press with bar, 5 BTN. I did some strict pullups between sets as I warmed up to my starting weight for PP.

Strength
A1. 4-5 push press, rest 30 sec, build per set
A2. AMRAP chest to bar pullups -1, rest 4 min
Perform 3 rounds
B1. 4-5 CGBP, rest 30 sec, stick with weight
B2. 6-8 Pendlay row, rest 4 min, stick with weight
Perform 3 rounds
C1. 6-8 weighted hip extension, rest 60 sec, build per set
C2. 15 kipping ring dips, rest 60 sec
Perform 3 rounds

WOD
4 rounds of 250m row, 2 min rest. Start at 80% and increase intensity each round until the last round is at 95% or greater

Results: For the PP I went 185×5, 215×4 and 225×3. CTB was 8, 5 and 8 – couldn’t get a grip on the bar this morning. I used 245 for CGBP and went 5, 5 and 4 and for Pendlay I used 185 and got 7 reps each round. I used 15, 20 and 25 for hip extensions and 8 reps each time and completed the ring dips. My times on the rower were 54.8, 51.7, 49.0 and 45.3 which was all out with a lot of sub 1:30 pulls.
*********

11.4.14

Warmup
500m row, lots of good mornings and shoulder pass throughs, some squats and sotts presses with PVC

EMOM14
Odd: 4 DL at 60% of 1RM + 20 DU
Even: 3 Musclups
I used 225 for the deadlift and did 3 MU attempts per round

EMOM14
Odd: 10 no pushup burpee box jump on and overs
Even: 3 PS – light and fast
I used 95# for the PS and the sprawl/box jumps sucked! I did all rounds UB until the last round

EMOM4
Odd: 3 power clean and jerk @60%
Even: 12 cal row
I used 135 and completed.
*********

11.3.14

Rest Day.
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11.2.14

Warmup
5 min on airdyne, light front squats, lat stretches, wrist stretches, couch stretches, handstand holds and a few HSPU

Strength
A1. Tempo front squat – 3 down, 2 hold at bottom, 4-5 reps, rest 30 sec
A2. 5, 4, 3, 2 HSPU, rest 15 sec between sets
Rest 3 min and twice for a total of 3 rounds
Then
Take 12 min to find max of the following complex:
Front rack BB reverse lunge, left then right, then 1 push press and 3 split jerk
Then
EMOM12 of
Odd – DB bench press (7-8 reps) 31X1
Even – 12-15 hip extension

WOD
20 Turkish get-ups – perfect form

Results: I completed 5 reps of the FS at 155 and 175 and then 4 reps at 195. The HSPU were iffy today. I tried strict HSPU, but went kipping pretty quickly and still struggled but I completed all reps. I built to 185 for the complex and it was rough! My wrists!! I used 55# DBs for the bench press and went 8, 9, 8, 7, 7 and 7. For the hip extensions I went 15, 15, 13, 12, 12 and 11. Finally I was going to use a 50# DB for the TGU but my shoulders were shot, so I used a 35# DB and it took me about 4.5 minutes to complete the 20 getups.
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11.1.14

Rest Day.
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