May

5/31/15

MAX DAY!
Clean and Jerk: 245 (5# PR) – failed 250# clean several times. Wasn’t feeling it today, unfortunately.

Squat: 295, failed 300 – 10# short of my PR

Deadlift: 365 – 10# short of my PR, but I jumped from 365 to 380 in an attempt to set a PR, but couldn’t get it. 365 felt decent so I figured 15 more pounds would be doable. Wrong.
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5/30/15

Rest day – lots of baseball as I am coaching my son’s baseball team. EXACTLY why I started losing weight 5 years ago. Wanted to be part of his life and coaching his team is doing that. I can keep up on a sunny day no problem. 5 years ago, in the condition I was in, no way.
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5/29/15

WOD
AMRAP15
10 ball slam (20)
10 clapping pushup
5 box jump (30)
Results: 13+17
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5/28/15 – PM

S&C

Lots of various wall sits, frog jumps, lunges, box jump overs and other drills to build explosiveness.
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5/28/15 – AM

Warmup
Various stretching

Strength
3 rounds of max effort squats @135
Rest 2 min between efforts
Results: 24, 18 and 24 reps

WOD
400m run
8 clean and jerk (155)
12 hand-release pushups
6 C&J
10 HRPU
4 C&J
8 HRPU
400m run
(each jerk needs to be a split jerk and you must alternate lead foot)
Results: 8:04
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5/27/15

Rest Day
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5/26/15 – PM

Due to my torn right hand and general fatigue I passed on the PM S&C
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5/26/15 – AM

Warmup
2 rounds 7 burpees, 10 hollow rocks, 15 v-ups and 30 mountain climbers

WOD
AMRAP8
S2O @95 – each time you set the bar down do 50 DU’s
Rest 4 min
Max cal on bike in 8 min
Results: 84 reps for S2O and 116 cal
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5/25/15

“Murph”
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

I always break up the pullups, pushups and squats into 20 rounds of 5, 10 and 15. I completed in 45:40 which is nearly a full 6 minute PR
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5/24/15

S&C Class

“Battle rope” work
Curls
Behind the head tricep ext
DB Bench press
Jumping squats (with bar)
6×2 back squat @90%
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5/23/15

Yoga @8am
CrossFit @9am
Team of 4 workout with plank holds and a bunch of other stuff…best way to describe this one…
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5/22/15

Rest day
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5/20/15 – PM

S&C

Max effort squats, rest 3 min between
@65% (I used 205 and got 14 reps)
@75% (I used 225 and got 15 reps)
@85% (I used 260 and got 5 reps)
Then
100 banded lat pulldowns
Then
6×6 Pendlay row (185 for 1 set, 205 for remaining 5)
Then
200 flutter kicks (100 per leg)
Then
20 seconds russian step ups, right leg (24in box)
20 seconds russian step ups, left leg
x3, no rest between
Followed by 10 box jumps, rest 30 seconds, 5 box jump overs, rest 30 seconds, 10 box jumps
Then
30 sec wall sit – 1 power clean @80% (205 for me), rest 1 min
45 sec wall sit – 1 power clean @85% (215), rest 1 min
60 sec wall sit – 1 power clean @90% (225), rest 1 min
15 sec wall sit – 10 tuck jumps – 1 PC @90%, rest 1 min
15 sec wall sit – 10 split jumps – 1 PC @90%, rest 1 min
15 sec wall sit – 10 squat jumps for max height – 1 PC @90%
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5/21/15 – AM

Annie:
50-40-30-20-10
Double unders
Situps
Results: 8:28 using an ab-mat. I struggled a lot more through the situps that I expected. I was hoping for 6’ish minutes. Still a 30 second PR. And I’m sure the last time I did it I didnt use an ab-mat.
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5/20/15

Rest day
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5/19/15 – PM

S&C Class

EMOM10
Even: 6 halting front squat @75% of 1RM snatch
Odd: 10 front squats (used 155 for both and it sucked)
Then
20 seconds of work, 20 seconds of rest for about 8.5 minutes
Alternating between empty barbell curls and empty barbell behind the neck tricep extensions
Then
25 banded rows
Then
100 mountain climbers
Then

…I cut it short. I am too freaking tired. Taking an extra rest day tomorrow and hoping I am not getting sick.
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5/19/15 – AM

Warmup
Some jogging, lunges, lateral lunges, squats, etc

Strength
2 rounds max effort floor press at body weight
Results: 15 and 11 reps at 205

WOD
21-15-9
Pullups
Box jumps (34in)
KBS (70)
Results: 8:49
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5/18/15

Rest Day
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5/17/15

S&C class

Max effort deadlift
@50%: 22 @185
@60%: 20 @225
@75%: 11 @275
Then
50 tricep ext per arm
Then
75 pushups with feet and hands on 45# plates
Then
100 crunches
Then
Hold in a deep lunge for 30 seconds followed immediately by 10 fast jumping lunges. After the 10 jumping lunges, rest about 10 seconds and do the same with the other leg. First round no weight, next two rounds hold a 25# plate overhead for the lunge hold, then ditch the plate for the 10 jumping lunges.
Then
EMOM10: 5 tuck jumps + 2 power clean @80%
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5/16/15

Yoga first at 8am
CrossFit at 9am

WOD
With a partner
Relay style (congo style, whatever): 10 HSPU, 20 C&J (95), 30 pullups, 40 DU’s
When a partners are done, immediately into:
Combined reps: 60 KBS (55), 70 box jumps (24), 80 burpees, 90 wall balls, 100 cal row
When complete, immediately into:
Relay style: 100m sprint
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5/15/15

Rest Day
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5/14/15 – PM

S&C class

10×5 pause squat (3sec pause at bottom) 5 rnds @185 then 5 @205
Then
3×15 snatch shrug pulls (@60% snatch max)
Then
5×10 glute bridges on bench (135)
Then
100 band rows using green band
Then
50 curls with empty bar
Then
EMOM7: 1 clean (70%)
Then
5 rounds not for time of 10 GHD sit up and 10 regular sit up
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5/14/15 – AM

Warmup
Rotator cuff work (prescribed by my PT), then just some basic stretching.

Strength
50 strict pullups
Results: 5:27

WOD
2 rounds of
200m farmer carry (55# KB)
5 wall walks
3 deadlift
Rest 90 seconds
Repeat for a total of 3 rounds (or 6, depending on how you look at it)
Results: I dropped down to 25# plates for my final round (final 2 200m walks) due to time. It took me about 31 minutes to complete.
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5/13/15

Warmup
30 seconds on, 30 sec off of DU’s for 7 min

WOD

3 RFT of
800m run
21 power clean (135)
Results: 20:13
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5/12/15

Max day – find max clean
PR at 255 and I had 260 in the catch, just couldn’t control it.
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5/11/15

Rest Day
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5/10/15

Rest Day – Happy Mothers Day!
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5/9/15

Taking a class at a place called Endorphin for a friends birthday. Sounds like it is boot campish
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5/8/15

Rest Day
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5/7/15 – PM

Warmup
Light jog, stretch legs, high knees, high skips

WOD
5 sprints at 50% uphill
5 sprints at about 80% uphill
10 sprints at 100% up hill
Walk back between for rest
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5/7/15 – AM

Warmup
Some stretching, joint rolling and then jump rope for about 5 minutes

WOD
“Wilmot”
6 rounds of
50 air squats
25 ring dips

Results: 17:17
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5/6/15

Warmup
Real slow…I am FEELING yesterday. Body feels heavy. Just tried to wake up and get moving and in that process loosen up.

WOD
30-20-10 of (10 min cap)
Pullups
OHS (135)
15 burpees between each round
Rest 5 min
30-20-10 of (10 min cap)
KB swings (70)
KB SDHP
15 hollow rocks between rounds

Results: I couldn’t do 135. I got about 8 or 9 OHS at 135 and was just struggling. Partly because of yesterday’s work and partly due to my shoulder, so I dropped to 95# to complete the 30 OHS. Even the burpees felt rough. I only got through the round of 30, plus the burpees, plus the 20 pullups and then 9 additional OHS before the 10 min cap. The second part went better and I completed that in 7:16.
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5/5/15 – PM

Warmup
About 20 min mobility

Barbell class
100 mountain climbers
Then
100 wide grip lat pull downs with green band
Then
4×4 (per leg) single leg deadlift (185)
Then
1×20 shrug with 70# kb
2×35 shrug with 70# kb
Then
2 rounds 30sec wall sit followed immediately by 10 box jumps
2 rounds 35sec wall sit followed by 5 box jump overs
2 rounds 40sec wall sit followed by 5 bj overs and 5 bj
Then
3×10 (per arm) kb row with 70#
Then
3 rounds max effort curls with bar (65# 3rd round), dips and band tricep extension, rest 3-5 min between
Then
6×3 rack pull deadlift at 105% 1rm
Then
Work to 85% split jerk
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5/5/15 – AM

Warmup
Bike, lunges, stretching, shoulder mobility

WOD
10, 9, 8, 7…2, 1
HSPU
Clean (135)
Results: 12:29 and I am OK with that time because my shoulder didn’t hurt nearly as much as it has over the past month.

Extra
3×10 good mornings (95)
4 sets max effort front lever on rings
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5/4/15

Rest day
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5/3/15

Warmup
3 min easy pace and then at minute 3 20 seconds all out, 40 sec easy pace for 5 minutes, finish with 2 min easy pace
Then some mobility

WOD
5x100m farmer carry (135, 70, 55, 45, 45)
Then
EMOM10: 5 back squat @205
Then
Some rope work, interval style
Then
Some bench press, narrow grip and shoulder width grip
Then
10×1 hang squat clean (185 for most, 205 for the last few)
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5/2/15

Outdoor WOD with the gym at a track followed by yoga at the gym
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5/1/15

Rest day
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