October

This month’s OPT programming

10.31.14

Warmup
Not a lot – was not feeling well and tired this morning. Sore. Heart wasn’t in it. Even almost quit after the 3rd round. Figured I woke up so I might as well complete and something is better than nothing. Right?

WOD
5 sets at 90% effort of (goal is all sets same time)
Row 400m
12 box jump (24)
12 pullups
12 GHD situps
15 wall ball
Rest 4 min

Results: After looking at results on the OPEX website yesterday I wanted sub 4 min for all of my rounds, but that wasn’t happening today. 4:14, 4:14, 4:37, 4:50 and 4:50.
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10.30.14 – Part 2

I am going to start doing more supplemental work on Thursday afternoons with the goal of increasing my deadlift and squat. These will be more classic body building work

Weighted hip thrusters/glute bridges – 3 sets of 8-10 reps
Weighted good morning – 3 sets of 6-8 reps
Single arm DB rows – 3 sets each arm, 6-8 reps
Romanian deadlift – find 5RM
Find 1RM rack pull from just below the knees
Chinese plank – 3 rounds of max effort

Next week will include box squats and drop squats.
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10.30.14

Warmup
Lots of mobility with LAX ball,some time on AD at easy pace, some jump rope (singles and doubles) and then waiting for the class to finish using the rig so I could do pullups

Strength
AMRAP3: strict pullups

WOD
100 cal row
100 walking lunge
100 pushups
100 KBS (55)
100 double unders
100 cal row

Results: 29 pullups and 30:35 for the WOD. My triceps cramped – that’s never happened to me before – so I only did 82 pushups. Then my calves cramped during my DUs. Need more water?? I typically drink close to 100oz of water in the morning and then maybe another 40-80 throughout the day. Just exhausted?
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10.29.14

Warmup
Woke up early and watched Tosh.O and The League while rolling out with foam roller and mashing my shoulders with a LAX ball. When I got to the gym I did some light push presses and strict presses along with shoulder swings/circles

Strength
Take 12 min to find 5RM push press

Skill
3 rounds of
10-15 T2B, rest 20 seconds
8-10 S2O (155), rest 20 seconds
AMRAP-1 of muscle ups, rest 20 seconds
10 burpees, rest 3 min

Strength
6-8 reps of weighted back extensions 2022 tempo, rest 3 min between sets

WOD
10 rounds of
30 second row
30 second rest
Try to row same pace all rounds

Results: Worked up to 195×5 and then 205×4. I went 12, 13 and 11 on T2B, 10 for every round of S2O, worked on muscle up swings for MU work and completed the burpees. I used 10# for 6 reps, 15# for 7 reps and 20# for 6 reps for the back extensions. Finally, my meters rowed every 30 seconds were: 146, 147, 146, 149, 150, 147, 146, 151, 152, 143.
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10.28.14

Rest Day
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10.27.14

Short on time and wanted to get something in so little warmup other than it being the middle of the afternoon (felt pretty loose since most days I WOD right after I wake up)
Strength
Take 10 min to find 1RM cluster
Then
perform 1 cluster @75% first min
2 clusters @75% second min
3 clusters at 3rd min, etc until able to perform

WOD 1
AMRAP10
5 power snatch (115)
10 box jump
25 UB DUs
Rest 4 min

WOD 2
AMRAP10
Row 150m
5 burpee pullup
8 KBS (70)

Results: 220# cluster. I used 165# and completed the round of 6 then only got 4 reps in minute 7. For the 1st WOD I only got 2 rounds + 15 reps. My DU’s sucked and I had stitches. For the 2nd WOD I got 5 rounds plus 106 meters.
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10.26.14

Rest Day
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10.25.14

Jog 30 min in 1 direction
Walk back
Did this on Smyrna Beach in the dark. Was awesome!
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10.24.14

Modified Nancy
5RFT of
400m run
30 squats
Results: 16:45
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10.23.14

Spend 1 hour body building
Weighted pullups super set with leg extensions and leg curls.
Super set dbell flies, military press and front arm raises
50 weighted situps
Super set curls and BTN Tricep extension
Finish with max effort forearm twists with light weight
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10.22.14

WOD
run 800m
40 burpees
Run 800m
30 burpees
Run 800m
20 burpees
Run 800m
10 burpees
Results: 30:45
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10.21.14

WOD
15 rounds of:
Every 4 minutes run 400m and 20 pushups
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10.20.14

Rest Day
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10.19.14

Warmup
Mobility, light reps at each of the movements below

EMOMs
EMOM12
Even: 4 CGBP @70% (210)
Odd: 5 power clean @60% – touch’n’go (135)
Rest 1 min
EMOM12
Even: 6 DB push press (55#)
Odd: 30 second front lever on rings
Rest 1 min
EMOM12
Even: 50 double under
Odd: 1 MU + 8 ring dips (kipping)
Rest 1 min
EMOM12
Even: Row 12 cal
Odd: 1.1.1 power snatch @70% (135)

Results: I only used the 1 min rest between the 3rd and 4th EMOMs. I completed all as prescribed except the DUs I went 50, 50, 39, 50, 50, 44 and the 2nd to last ring dips I broke into 6+2. Of course jumping muscle ups.
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10.18.14

Warmup
Squats

Strength
Tempo squats: 3sec down, 2sec pause
2×4
2×3
2×2
3 minute rest between sets

WOD
3 rounds with 3-4 min between
16 step ups, front racked barbell, 8 per leg
12-18 C2B
20-30 UB wall ball

Extra
3 RNFT
1 MU
2 legless rope climb
3 DL at 275
4 BJ at 36″

Results: 185, 205, 235, 255, 265, 275×1. 16@75, 16@95 then 10@100 & 6@100, 12 C2B each round and 27, 25, 23 WB. Skipped legless and completed rest. Was supposed to do 30 TGU but skipped those as my shoulder stung on the first one.
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10.17.14

Warmup
Lots of various stretches and swings. I thought I was warmed up until I did my first snatch at 95# and realized my shoulders weren’t ready…so I warmed up a bit more…

Strength
10 min to find tough snatch
Results: 165, failed 175 twice
10 min to find tough C&J
Results: 225, failed 235 twice – would have been a PR. Really wanted it.
Accumulate 4 min in FLR
Results: Only accumulated 2 min. My abs still hurt from the GHDs 2 days ago

WOD
4 rounds 30 sec on, 30 sec off of rowing
Results: 159, 164, 162 and 161 meters
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10.16.14

WOD
10min max cal on AD
Results: only 168. Was the 1st morning in a long time where I just wanted to go back to sleep. Tired and heart wasn’t in it.

Extra
Skill work – handstand and muscle up
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10.15.14

Warmup
Not much, some DU and some HSPU then got into it

AMRAPs
AMRAP10 of 25 DU, 150m row, 4 HSPU (result: 6+25DU)
Rest 5 min
AMRAP10 of 5 single arm thruster (40#) left then right, 5 CTB, 8 GHD situp (result: 6+15)
Rest 5 min
AMRAP10 of run 200m, 5 C&J (115), 10 walking lunges (result: 6)

Cooldown
Mobility
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10.14.14

Warmup
Did some PVC work, worked on warming up calves with single and then double-unders, more stretching, then 45 seconds of HARD pulls on the rower, then more stretching, then got into it.

AMRAPs
In 4 minutes row 600m, then AMRAP burpees in remaining time (34 burpees completed)
Rest 3 min
AMRAP4 of 6 thruster (75), 5 T2B, 15 DUs (3+11, wanted 5 rounds, but struggled with DUs in rounds 2 and 3 for some reason)
Rest 3 min
AMRAP4 of 6 BJ, 6 KBS (55), 6 wall ball (4+1, wanted 5 here too, but was gassed)
Rest 3 min
AMRAP4 cal on air dyne (61 calories)

Cooldown
Free stand hand stand practice
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10.13.14

Rest Day.
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10.12.14

Warmup
Various stretches. I spent 15 minutes doing something…

Strength
1 PC + 8 FS, rest 20 sec
2, 2, 2, 2 MU cluster with 15-20 sec rest between sets of 2
Complete above for 3 rounds with 3 min rest between

WOD 1
EMOM8 of 5 thruster (95) and 5-7 T2B

WOD 2
3 min max wall ball
2 min max box jump
1 min max burpee

Results: I alternated between muscle transition and working on the swing. I used 155, 165 and 175 for the PC/FS complex. For the T2B I went 7, 6, 7, 7, 7, 5, 6 and 6. I got 54 wall ball, 24 box jumps and 18 burpees for 96 reps
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10.11.14

Warmup
3min on AD, then stretching, lots of upper body joint and mobility. Took a while to get loose as it was only about 13 hours after last nights workout, which was rough.

Strength
3 sets of split jerk cluster: 1.1.1, rest 15 sec between reps, rest 3 min between sets
Then
3 sets of 4 close grip bench press, rest 3 min between sets

WOD 1
20 Turkish get-ups for time (55)

WOD 2
Row 500m all out
Rest 90 seconds on rower
Row 500m all out

Results: Jerks went 205, 225, 240×2 (PR). CGBP went 235, 255, 265×3. TGU took 6:50 and the rows were 1:38.5 and 1:41.5. The rows were awful. I wasn’t feeling it mentally or physically.
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10.10.14

Warmup
Light work, 500m row

Rhinos and Unicorns
Went through the “congo” which was 1 min max effort burpees with 30# DB, 1 min max effort box jump overs, 1 min max GHD and 1 min max effort cal row. In my run through I scored 69.
Then
We practiced transitions with OHS (95). I probably did 20-25 OHS. Then a few FS at 145, maybe 10 of them. Then about 10 BS at 195.
Then I jumped right into my OPEX for today.

Strength
Find 1RM snatch balance
Take 15 min to find tough hang snatch
Then
Do 20 snatches at 70% of my hang snatch for time

WOD
5 rounds of 1 min on, 1 min off on AD (90%)
Rest 3 min
Row 500m all out

Results: I got 165 for the snatch balance, failed at 175. I got 175 for my hang snatch (which has to be a PR, but I haven’t track hang variations of my lifts) and missed 180 3 times. I used 120 for the 20 snatches (full, not power) and completed in 2:45. I completed the AD work and rowed 500m in 1:31.9.
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10.9.14

Rest Day.
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10.8.14

Warmup
Rolling and swings, 4:30 on air dyne, then getting into EMOMs

EMOMs
EMOM16
Even: HPC, waveload between 50 and 70%
Odd: 2 muscle ups, 20 double unders
Results: I used 125, 135 and 155 for HPC and worked on muscle up transition for my muscle ups
Then
EMOM16
Even: 5 deadlift, moderate weight, touch n go
Odd: 7 kipping ring dips
Results: I used 275 for the deadlift.
Then
EMOM16
Even: 10 KKB, Russian style (70)
Odd: 10 burpees AFAP
Results: completed.
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10.7.14

Warmup
Air squats, jumping squats and as I worked up to my front squat I did hip swings, couch stretch, ankle stretches, lat stretches, etc between sets.

Strength
Find 1RM front squat

WOD 1
3 sets of
20 front rack walking lunge, build per set, rest 20 sec
15 T2B
Rest 3 min

WOD 2
AMRAP10
200m run
8 burpee box jump on and overs
Rest 3 min
AMRAP10
10 KBS (70)
10 goblet squat (70)
30 unbroken double unders

Results: 20# PR on my front squat with 275. I used 95, 115 and 125 for the lunges. Scored 4+100m for first AMRAP and 2+20+ DU attempts for the 2nd. I had a REAL hard time getting that first 30 DU UB as the 1st round in that AMRAP took me about 4 minutes.
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10.6.14

Warmup
I was coaching this morning, so today’s WOD sort of happened between the 5am and 6am classes, then Helen happened after 6am.

Testing
Find max broad jump
And
Find 3 max UB DUs in 10 min

WOD
“Helen”
3 RFT of
400m run
21 KBS (55)
12 pullups

Results: I didn’t have a tape measure, but the stall mats are 6 foot mats, so I hit 3 jumps that appeared to be about 7 feet (all stuck, no falling). For double unders I completed max UB in 10 min of 33, 35 and 48 (not in that order). My Helen time was 10:24 and I still felt really heavy from my eating this weekend. Can’t wait to clean that up. Still, over a 1 min PR on Helen.
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10.5.14

Warmup
4 min on AD, light snatch grip deadlifts

Strength
In 8 min find tough snatch grip deadlift, concentric only

Skill
Find tough 1RM snatch from high blocks

Strength
Find 2RM OHS

WOD
3 sets of
5 TnG power cleans – heavy, build per set in small increments
8 burpees AFAP
18 sec on AD all out
Rest 5 min

Results: I felt HORRIBLE today. The past 3 days of poor nutrition and beer from the Great American Beer Festival was definitely felt. I deadlifted 265 without straps, then got to 315 with straps in 8:30. I got 145 after several attempts at snatch, then failed at 150 and moved on. I only got 185 for OHS, then failed at 205. For the WOD I went 185 in 53 seconds, 195 in 54 seconds and finally 200 in 58 seconds.
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10.4.14

Rest Day
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10.3.14

Warmup
About 20 minutes doing mobility with LAX ball and barbell

WOD
Start at 90% and row 400m, rest 3 min
Repeat for 6 total rounds, goal is to increase each 400m time by exactly 1 second.

Results: 1:25, 1:23.8, 1:22.9, 1:21.2, 1:20.8 and 1:20.2. I would have done better on the last row if I hadn’t almost fallen off on one big pull. I was trying low stroke rate with a big pull and almost fell off!
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10.2.14

Warmup
Not much, just joint stuff and light weight movements for cleans and bench press working towards 1st EMOM.

EMOM’s
EMOM12: odd – 4 Power cleans (65%), even – 5 bench press (70%)
Results: completed using 145 and 210.
EMOM12: odd – 4 power snatch (95) — increase by 1 rep each minute, even – 45 double-unders
Results: completed and even went UB on the 1st 3 rounds of DUs
EMOM12: odd – 10 KBS (70#), even – 8 push press (115)
Results: completed

WOD
AMRAP5 of the following complex: 1 power clean, 1 front rack lunge left, then right, then shoulder 2 overhead (155)
Results: last time I did this I got 16 reps of the above complex, this time it was 13 or 14, I lost count. The lunges were even more of a struggle today after yesterday’s leg workout.
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10.1.14

Warmup
There was a lot to do today, so I just jumped right onto a bar and started squatting – and the results were pretty good!

Strength
Back squat cluster 1.1.1.1 with 15 sec rest between reps and 3 min rest between sets
Then
3 sets of:
A1 – 6-8 reps of rear foot elevated split squat – barbell on back, rest 20 seconds
A2 – AMRAP C2B pullups, rest 3 minutes

WOD 1
30 man makers (35# dumbbells) with 4 burpees each minute on the minute

WOD 2
AMRAP10
Row 200m
20m bear crawl

Skill
10 min handstand work

Results: BS was 235, 255, 275 and 295×3. Very happy with this considering my current PR is 300. For the split squats I used 75×8 per leg, 95×8 per leg, 115×6 per leg. C2B was 11, 12 and 13 which is awesome because I couldn’t link C2B just a few weeks ago – all were butterfly – huge progress. The man makers f’ing killed me. My chest was hurting for some reason on the presses and I was gassed. It took me 15:47 to complete the 30 man makers and it hurt. I got 6 rounds plus one extra 200m row in the 2nd WOD. OPT had another AMRAP programmed with handstand walks and since I cannot do those I worked on my free stand handstand skill for 10 minutes. It was a solid 90 min gym session today. Good times.
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