September

This month’s OPT programming

9/30/14

Rest Day.
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9/29/14

WOD
In 25 min row 5k and in remaining time AMRAP burpees. Score is burpees completed.
Results: Row completed in 19:10 and 62 burpees.
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9/28/14

Warmup
Some rotator cuff activity followed by leg/hip swings/knee circles and other basic join warmup. 2 min on AD.

Strength
Find a moderate snatch single
Results: wanted 170, but only got 155 and failed on 165. Was moving fairly quickly.
5 rounds of power clean + hang power clean + hang squat clean (bar doesn’t touch the ground)
Results: 165, 185, 195, 205, 215
EMOM7 of 2 split jerk from blocks. Rest 10-15 sec between the 2 reps (80% of 1RM)
Results: I used 185

WOD
EMOM12
Even: 5 T2B + 5 C2B (don’t come off of the bar)
Odd: 10 BJ
Results: completed
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9/27/14

Rest Day.
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9/26/14

Warmup
Lots of stuff and lots of reps at light weight working up to max high block clean (6-9 reps at each weight as I worked up to about 145 or before doing singles)

Strength
Find 1RM clean from high blocks
Results: I used 20in boxes and got 185 and failed 195.

Lots’o’wods
No more than 2 min rest between EMOMs
EMOM10: even: 3 muscle ups, odd: 10 KBS (70)
Results: done. I did banded muscule-up transitions as a progression towards getting a MU someday. I did 6 transitions in every round except the 1st.
EMOM12: even: 10 goblet squats (70), odd: 6 burpee + 15 double-under
Results: dome.
EMOM14: even: 10-12 cal row, odd: 2 power clean @70% of 1RM
Results: 12 cal each round and 155 for PC
EMOM10: even: 8-10 T2B, odd: 10 seconds on air dyne as fast as possible
Results: done. I did 8 T2B every round, each unbroken.
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9/25/14

Warmup
Some dead hang from bar, then some scap pullups, strict pullups, 1 legless rope climb, light push press and some light push press behind the neck and some strict press. Leg/hip swings. Neck, shoulder, elbow and knee circles. A few ring dips….you know…and little of everything…

WOD 1
3 sets with 2 min break between sets
8-10 push press, rest 30 seconds
1 weighted legless rope climb, rest 30 seconds
AMRAP kipping ring dips – 1, rest 30 seconds
3×5 unbroken T2B

WOD 2

AMRAP8 of:
2 L pullups
3 deficit HSPU (3in)
8 wall ball

Results: For the 1st WOD I went 145, 10#, 19, done/155, 10#, 15, done/165, 20#, 12, done. First time doing weighted legless rope climbs and I had to use a weight belt which made the descents awkward. I got 6+2 in the 2nd AMRAP, and my HSPU started to fail pretty bad.
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9/24/14

Rest Day.
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9/23/14

Warmup
Not a lot, again. I need to do more, but with early meetings at work it is hard to dedicate too much time to warming up at 5am when you need to be at work by 7:30am and there is a lot on the plate in terms of programming.

Strength
5×2 snatch grip segmented deadlift (2 sec pause 1in off of ground, below knee and mid thigh), rest 2 min
Results: 146, 165, 185, 205, 225
Then
Take 10 min to find max of the complex: snatch pull, hang snatch high pull, hang power snatch
Results: I got 160 and it was rough and that happened right at the 10 min mark.

WOD 1
EMOM5 of: 5 power clean @65% of 1RM
Results: Completed using 145.

WOD 2
3 sets of:
250m row
10 burpee box jump on and over (24)
10 KB snatch (70), alt hands
Rest 4 min
Go all out and try to match time each of the 3 sets.
Results: 2:23, 2:25 and 2:39.
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9/22/14

Warmup
While slowing progressing in bench I did chest/shoulder stretching and couch stretch

Strength
Find 5RM close grip bench press
Results: 245, 265×3-F. Chest is still sore from 55 reps at 205 from Saturday…

WOD 1
EMOM12 of:
Even: 5 push press @60% of 1RM and 20 double-unders
Odd: 7-10 chest to bar pullups
Results: Did all PP and DU and CTB was 8, 8, 8, 8, 7, 7 – all unbroken, which is a huge feat for me.

WOD 2
EMOM12 of:
Even: 8-10 HSPU
Odd: 4-6 Pendlay row
Results: HSPU was 10, 9, 8, 7, 4, 6 – got seriously fatigued and Pendlay row was 155#x6 for each set

WOD 3
For time: 30 wall ball, 20 power clean + jerk (135), 10 muscle-ups
Results: 6:32 and did muscle-up transitions on rings with band instead of jumping.
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9/21/14

Warmup
Hip swings and light PVC work (OHS, good mornings, etc)

Strength
Find 2RM snatch (this turned into 1RM as it felt so good today)

WOD
Run 800m for time

Results: I first hit a 5# snatch PR at 180, then hit 185 and even tried 190, but that didn’t happen. 10# PR?! Ill take it! 2:59 800m.
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9/20/14

Warmup
2 min on AD, hip swings, then work all three movements lightly and progressively until at weights

WOD
“Linda”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
150% body weight deadlift
100% body weight bench press
75% body weight squat clean

Results: I used 315, 205 and 155 for my weights. My final time was 30:39, 4 minutes better than my time in January, and I nearly kept the 315 DL for the entirety of the WOD. On the round of 3 I pulled 315 once and the 2nd attempt just wasn’t happening, so I didn’t do the 2nd or 3rd DL rep in that round. For the rounds of 2 and 1 I stripped off a 45 on each side and just did 225. Still completed 50 reps at 315 which is easily a PR. The bench wasn’t a problem and it was my rest time and the cleans weren’t heavy either, just gassers doing squat cleans.
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9/19/14

Warmup
Very little, I needed to be at work by 7:30 so I needed to get into it pretty quickly as there was a lot of work assigned. Just did some DU’s and some handstand holds and then a few HSPU.

(All of these were supposed to be done at 85% and I missed that, so I went a bit harder on the first WOD and it cost me on the second.
WOD 1
AMRAP10 of 200m row, 25 DU’s, 5 HSPU
Results: 5 rounds plus 200m row
Rest 4 min

WOD 2
AMRAP10 of 8 wall ball, 8 T2B, 8 box jump on and over
Results: I was so out of it… I felt sick, like I was going to puke and my mind was wandering. Around the 4th or 5th round I start to question what round I was on. Then I decided I missed the box jumps on the previous round, so I decided to do 16 on the round I was on….and then while doing those 16 I started to think I actually DIDN’T miss the BJ from the previous round. It was a mess. So, anyway, I THINK – THINK – I got 5 full rounds. And I stopped after 9:15. I was so out of it.
Rest 4 min

WOD 3
AMRAP10 of 3 power snatch (115), 2 wall walks, 1 rope climb
Results: I might have been able to go faster, but those rope climbs scared me and after a few rounds I took my time to make sure I wouldn’t fail the climb. I got 6 rounds plus 3 more snatches.
Rest 4 min

WOD 4
AMRAP10 of 20 calories on air dyne, 30 second plank hold on rings, 200m row
Results: 3 full rounds. Lots of sweat this morning.
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9/18/14

Rest Day. – 5 days in a row coming up. Going to need the rest.
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9/17/14

Warmup
Lots of light PVC work and stretches. Numerous squat cleans at light weight and then 2 minutes on AD.

WOD 1
5 sets of
5 squat clean, TnG, 12 burpees AFAP
Rest 3:30
Increase SC weight each round

WOD 2
5 sets of
5 deadlift, TnG, 10 burpees, 20 seconds all out on air dyne
Rest 4 min
Increase DL weight each round

Results: WOD 1 – :37 @135, :39 @155, :38 @165, :41 @175, :44 @185. WOD 2 – 1:10 @245, 1:05 @265, 1:08 @285, 1:11 @305, 1:45 @325 (had to break DL – 3/1/1)
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9/16/14

Rest Day.
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9/15/14

Warmup
PVC work: good mornings, OHS, pass throughs, shrugs, hip swings, then light snatch work (65 and 75# for multiple reps)

Strength
Find 1RM snatch
Find 1RM Clean and Jerk

WOD
AMRAP10: box jumps

Results: Snatch – 170, 175-F. C&J – 220, 225-F (both almost tied PR). 142 box jumps.
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9/14/14

Warmup
A little of everything in today’s WODs

WOD
AMRAP8: 150m row, 25 DU, 5 HSPU
Rest 4 minutes
AMRAP8: 10 waking lunge, 10 KBS (1.5), 10 situp
Rest 4 minutes
AMRAP8: 2 mu, 7 GHD situp, 3 PS (115)
Rest 4 minutes
AMRAP8: row for calories
Try to maintain 90% pace

Results: 4 + row + 13 du, 7 + 27, 7 + 2, 148
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9/13/14

Warmup
2 min on AD, PVC good mornings and squats and deadifts and hip swings (front/back and side/side)

Strength
Find 5RM deadlift
Then
Every 30 seconds, for 10 min, 1 squat clean + jerk @65% of 1RM
Then
Every 15 seconds, for 5 min, 1 power snatch @115

WOD
AMRAP6 of:
1 power clean + front rack lunge left leg + front rack lunge right leg + shoulder to overhead
That complex = 1 rep

Results: I got 295 for deadlift, then failed at 315, backed off to 305 and failed at that, too. I used 145 for the C&J and completed the PS. I got 16 rounds in the AMRAP and those lunges sucked.
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9/12/14

Rest Day.
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9/11/14

Warmup
Just some PVC OHS and PVC pass throughs. Decided I would take small steps in my OHS portion below and warmup that way.

Strength
Find 15RM OHS

WOD 1
EMOM10
Odd: 10 front rack lunges (135)
Even: 20 double-unders, 2 muscle-ups, 20 double-unders

WOD 2
12-9-6 of:
Clean and Jerks @155
Toes-to-bar
Burpees over the bar

Results: I went up in small increments to warmup, but didn’t give myself a lot of time between sets. Pretty sure if I took more time between I could have made 135, but I went 45, 65, 85, 95, 115, 135 and only got 9 reps at 135 before I lost the bar forward, wasn’t even leg fatigue but I needed to get moving. I knew this EMOM would be really, really tough for me, and it was. I went 10 unbroken, 6/4, 8, 6 and 6 on the lunges and got 20 or close to 20 DU’s on the front/back of the even minutes. And of course jumping MU’s. It was brutal. My goal on the 12-9-6 was under 9 minutes after looking at times on OPT and I got 8:04. It hurt, but I am happy with the time.
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9/10/14

Left leg is still a little sore so I switched the next two days. This makes today much more upper body focused and gives my leg another day of rest.
Warmup
Not much, just some stretching of the chest and jump right into light sets of 10 bench

Strength
Find a tough set of 5 close-grip bench press and do 5 sets of 5

WOD 1
AMRAP Deficit HSPU (3in), rest 20 seconds
6-8 L pullups, rest 20 seconds
10 KB C&J (55), rest 20 seconds
AMRAP rope climbs in 45 seconds, rest 3 min x3

WOD 2
Ever 2 minutes: 4 Turkish getups (70)

Results: My bench went 225, 245, 245, 235, 235-F (4 reps). My rep count for the 1st WOD was: round 1: 2/6/10/2, round 2: 6/7/10/2 and round 3: 6/7/10/1. For the Turkish getups I alternated between 55 and 70 pounds: 55×4, 70×4, 55×4, 70×3, 55×4.
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9/9/14

Warmup
None – I jumped right into it. My legs were still really sore so I wasn’t sure how today was going to go.. I used the first 500m row as a warmup and jumped right into the rowing intervals. Between the rowing and the WOD I stretched a bit more.

WOD 1
Row 500m at an easy pace
Then
8 rounds of 30 second all out row, 30 second rest
Then
Row 500m at an easy pace

WOD 2
50 double-unders, 10 burpees
40 DUs, 10 burpees
30 DUs, 10 burpees
20 DUs, 10 burpees
10 DUs, 10 burpees

Cooldown
Lots of couch sits and other stretches for my legs – a solid 15 minutes of stretching

Results: 5:37 for the DU/burpee WOD.
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9/8/14

Rest Day
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9/7/14

90 min hike
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9/6/14

Battle at the Rock CrossFit Comp
10:15: AMRAP6 of 1 clean and jerk, 4 burpee over the bar (I pick the weight)
noonish: 3 min to complete 40 cal row – with remaining time AMRAP wall balls
1:50: 50 DU – 30, 20, 10 of box jumps, slam balls, front squat – 50 DU
4’ish: 2 min max pullups, 1 min rest, 2 min max DL, 1 min rest, 2 min max wall walk
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9/5/14

Rest Day – mobility – testing C&J/burpee WOD for tomorrow
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9/4/14

Rest Day – mobility – long walk
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9/3/14

Warmup
40 cal row, semi hard, to simulate one of the WODs for my comp this weekend – took about 1:45 to row 40 cal. I think I can do it in under 1:40 fairly easy.

Strength
3, 2, 1 close grip bench press (30X1), rest 3 min
Then
3×3 weighted pullups, rest 3 min
Then
A. 5 push press, rest 60 second
B. 8 bent torso rows, per arm, rest 90 seconds x3

WOD
Accumulate 4 minutes in a plank on rings

Results: 265×3, 275×2, 285×1 for bench press. 20×3, 40×3, 60×1.5 for pullups. 185/70#x10 reps, 185/70×10, 205/70×10 for the push press/bent row complex. I wish we had a dumbbell heavier than 70# for the rows. I think next time I will do Pendlay rows instead to get heavier. I took me 9:27 to accumulate 4 minutes on the rings.
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9/2/14

Warmup
Foam rolling for my ass, it hurts after yesterday. Then some GHD situps and hip extensions. As I got into the DL I realized I didn’t warmup enough…

Strength
8min to find 1RM concentric only deadlift
Immediately followed by
8 min to find 1RM hang power clean

WOD 1
EMOM6: 5 touch and go power snatch at somewhat heavy weight, but keep 5 unbroken

WOD 2
AMRAP5: 15 power snatch (75), 30 double unders
Rest 8 min
AMRAP5: 15 power santch (75), 30 double unders

Results: 335 for deadlift, failed 340. 215 for HPC, failed 225. I used 125 for the EMOM and the last set was tough. I scored 3+3 and 3+4 in the 2 AMRAPs
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9/1/14

Warmup
Light squats and hip swings

Strength
5×1 back squat 30X1, rest 3 min
Then
Rear foot elevated split squat – find 8RM per leg, rest as needed

WOD
10 sets of 5 unbroken chest-to-bar for time

Cooldown
10 min on airdyne at easy pace

Results: 245, 265, 275, 285, 300-F. 95, 115, 120. 7:45
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