July

7/31/15

Wendler
Bench press: 3@210, 3@225, 3@240
Then
3×10 good mornings (95, 115, 115 and 6@135)
Then
4×10 GHD situps
****************

7/30/15

Warmup
Stretching and then 30sec DUs, 30 sec rest x5

Strength
3-3-3-3 push jerk
Results: 145, 195, 215, 235-f (jumped too quickly for last set)

WOD
AMRAP25
1 C&J (155) and 1 round of “Cindy” (5 pullups, 10 pushups, 15 squat)
2 C&J (155) and 1 round of Cindy
3 C&J, 1 round of Cindy
etc
Results: 12 rounds + 4 clean and jerks
****************

7/29/15

Warmup
Some stretching and then a medball warmup with partner

WOD
15-10-6 of
Thrusters (165)
Burpee Chest-to-bar pullups (I can’t do bar muscle ups)
Results: 11:48

Skill
Find 2RM from high hang position
Snatch: 135 – failed 140 – pretty happy with this
Clean: 185 – failed 205 multiple times – not too happy with this. Might have been tired
****************

7/28/15

Warmup
3x500m row

Strength
AMRAP4: deadlift @135 – 72 reps
Rest 2 min
AMRAP2: deadlift @225 – 30 reps

WOD

In as few sets as possible
50 HSPU – 7 sets
100 slam balls (20#) – 3 sets

Wendler
Back squat: 3 @210, 3 @220, 3 @235
****************

7/27/15

Wendler bench press: 200×5, 210×5 and 225×5 (did 205, 215 and 225 for easy weight transition)
Bent over row: 3 rounds AMRAP at 185 (got 8-10 each round)
Then
EMOM10
Odd: max strict pullups
Even: 20 situps
****************

7/26/15

Went for a run and ended up running 4.5 miles. I hate running.
****************

7/25/15

Park day (hill sprints x10 and 4 “obstacle” course sprints on the playground)
Then
In about 20 minutes I found my 3RM Jerk and 3RM snatch balance
Results: 225 for jerk and 145 for snatch balance (sure I could have done more if I rested a bit more between)
Then
Yoga for about 45 minutes
Then
50 weighted situps (35# dumbell held high on chest)
****************

7/24/15

Rest Day
****************

7/23/15

Warmup
Couch stretch, door stretch, tricep smash and some pigeon on box Then
100 jumping jacks, 50 squats, 25 pullups, 10 burpees, 100 jump rope singles

WOD
21-15-9 of
Power clean (155)
Burpee box jump (30)
Result: 10:41

Wendler
Deadlift: 5@75% (280), 5@80% (300) and 5@85% (315)

Extra
4 rounds of 10 GHD situps, 10 back extensions, not for time
****************

7/22/15

Warmup
Stretching – high knees, etc

Strength

Max reps bench press at 135
Rest 2-3 min
Max reps bench press at 185
Results: 32 and 18

WOD
2 rounds of
10 KBS (55)
20 hand-release pushups
15 KBS
20 clapping pushups
25 KBS
20 HRPU
50 KBS
20 clapping pushups
Rest 3 min
Results: 23:07 – chest and tri’s are done – DUN

Extra
Find 3RM snatch
Then
Find 3RM C&J
Results: 135 snatch, only 1 successful attempt at 145. 195 C&J and failed 2 jerks at 215 (made all 3 cleans). After the WOD…I am more than happy with that. The bar felt heavy.
****************

7/21/15

Rest Day
****************

7/20/15

Warmup
20 V-ups, 20 lunges, 2 min jump rope

WOD
8 rounds of
8 HSPU
8 T2B
200m run with 20# med ball
Results: 21:33

Extra
3 min max effort burpees
Result: 56

Wendler
Squat: 195×5, 210×5, 220×5
****************

7/19/15

Warmup
Lots of stretching + 500m

Strength and conditioning

Find 1RM snatch: 170, failed 175 mult times, shoulder getting better
Then
Find 1RM C&J: 225, felt really heavy and I didn’t even go heavier. Disappointed
Then
10 uphill sprints, rest walk down hill
Then
4 rounds max effort weighted plank with 45# plate on back
Then
4 rounds max reps tricep pulldown
Then
4 sets max effort bicep curls with 45# dumbbells
Then
Played around with strict press + walking with 45# KB hanging from bar on green bands.
****************

7/18/15

Fun at a playground. Running, lunges, box jumps, bear crawls, forward rolls, tabata’s and ending with races involving slides and fun stuff
****************

7/17/15

Rest Day
****************

7/16/15

Yesterdays WOD + walking Saddle Rock yesterday afternoon took a lot out of me. I wasn’t into it at all this morning, and it showed.

Warmup
2 rounds of 200m run and 10 T2B

WOD
10, 9, 8…3, 2, 1 of
Wall ball
Box jump overs
Muscleups
Results: knew I couldn’t do that many muscle ups so I did C2B pullups for rounds 10-5 and planned on doing MU for rounds 4-1….but it didn’t happen. My first MU attempt was terrible. Body felt heavy, I felt tired and unmotivated. I got my next attempt, but then failed on my 3rd attempt. My wrist was already bleeding so I just tapped out. My body told me to stop and for once I listened. I don’t recall ever doing that in Crossfit – quitting.
****************

7/15/15

WOD
EMOM20
Odd: 4 thruster (135)
Even: 25 KBS (70)
Results: terrible, this was terrible. I only completed 25 KBS in the first round, other than that my results were something like 20, 20, 9, 17, 15, 12, 17, 18 and 15. Something like that.
Then
Every 30 second for 8 min: 3 power clean @50%
****************

7/14/15

Warmup
400m then ladder and hurdle exercises

WOD
EMOM10: 1 muscle up + 10 ring dips
Result: failed MU min 5 and 7 then did just 10 ring dips on minute 8-10
Then
6 rounds of
30 sec max deadlift (275)
30 sec rest
30 sec max burpee
30 sec rest
Result: 122 reps
Then
Hurdle work – line up 6 hurdles and jump over them
****************

7/13/15

Rest day – no golf, no gym, nothing.
****************

7/12/15

S&C
6×8 lunges (4 per leg)
– 135, 155, 185, 195, 215, 220×3 – 185×5
Then
6 rounds of 20 second max effort jump squat with 75#, 40 sec rest
Then
3 rounds of floor press + situps
15 @155 + 34 situps
15 @175 + 33 situps
10 @195 + 33 situps
Then
6×6 single arm shoulder press (55# DB)
Then
Superset snatch doubles + 6 strict pullups
75×2 + 6 pullups
95×2 + 6 pullups
115×2 + 6 pullups
135×2 + 6 pullups
155×2 + 6 pullups
165×1… then failed twice
Then
messed around with behind the neck pullups
****************

7/11/15

WOD
“DT”
5 rounds of
12 deadlift (155)
9 hang power clean
6 push jerk
Then follow immediately with a 1 mile run
Result: 10:39 DT (5 min pr), 20:49

Strength
Find 2RM snatch
Result: 150 & stopped while it felt good
****************

7/10/15

Rest day – walking golf
****************

7/9/15

Warmup
Agility ladder drills

WOD
400m run with med ball (20)
3 rounds of
15 power snatch (95)
30 double unders
400m farmer carry (55# KB)
Result: 15:56. I think the farmer carry probably took close to 8 minutes…my grip and traps were apparently fatigued as it was a LOT more difficult than it should have been.

Strength
3 rounds of
Max effort deadlifts (235) while standing on 45# plate
10 hip extensions holding 5# plates in each hand – extended
Foam rolling of back/shoulders
Rest as needed between sets
Results: 6, 6 and 8 Deadlifts.
****************

7/8/15

Warmup
3 rounds of 10 hollow rocks, 10 box step ups and 10 pushups

Strength
Find 1RM power clean
Result: I was sapped this morning after last nights S&C. I couldn’t even get 225. Legs are tired, chest is done.

WOD
Every 30 seconds for 10 minutes:
2 squat clean (165)
3 slam ball (20)
Results: A lot of suck. If my legs weren’t finished before this, they are now.
****************

7/7/15 – PM

Strenght and conditioning
100 lat pulldowns
100 situps
8×3 front squat with 3 sec pause at bottom
Result: 195, 195, 195, 205, 215, 215, 225 & 225×1
Find 1RM one handed snatch
Result: 65×5 per hand, 85×3 per hand, 105×1, 115 fail
Tabata single arm bent over rows (alt rounds and 4 rounds per arm) @55#
Then rest 1 min and do max effort left arm for 1 min, rest 1 min, 1 min ME right arm
Then
each of the following max effort in 30 seconds with 60-90 seconds of rest between…
Strict press (bar only)
BTN strict press
Push press (65#)
BTN PP
Curls (95#)
Curls
Curls (115)
Floor press x3 (115)
************

7/7/15 – AM

Warmup
3 rounds of 10 lunges, 100m run, 30 mountain climbers

WOD
80 squat
70 pushup
60 pistols
50 SDHP (55# KB)
40 sprawls
30 jumping squat
20 box jump overs (24)
10 muscle up
Results: 25:33 – pretty happy that I had at least 15-20 pistols RX and happy that I was able to do muscle ups again – first time since March when I hurt it doing 15.2.
****************

7/6/15

Rest day
****************

7/5/15

Run for about 3 miles, every 5 minutes do 10 burpees.
I set Map My Run to update every 5 minutes and when it updated I did 5 burpees.
I ran just under 3 miles in about 31 minutes. Made my slow running even slower.
****************

7/4/15

Rest day – Happy 4th of July!
****************

7/3/15

Rest day – golfing
****************

7/2/15

Warmup
Lots of stretching during the 5am class

WOD
Working out with the 6am class:
Buy in: 50 pullups
Then 10 burpees to a stack of 5 45# plates. When done overhead lunge the weights to the other side of the gym (about 35 feet)
Walk back and do another 10 burpees to the now stack of 4 45# plates. Lunge the next plate to the other side of the gym.
Continue doing this until all 5 plates are on the other side of the gym.
Cashout: 50 toes to bar
Results: 16:14
****************

7/1/15

Warmup
General stretching and high knees, etc

Skill
10 min working on handstands
Result: I worked on toe taps (facing wall and “tapping toes” to wall working on free stand handstand)

WOD
Every 4 minutes
Clock at 0:00: run 400m, 20 burpees
Clock at 4:00: run 400m, 20 wall ball (30#)
Clock at 8:00: run 400m, 20 KBS (70)
Clock at 12:00: run 400m, 20 deck squat
Clock at 16:00: run 400m, 20 burpees
Result: I finished…and it sucked

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