November

11/30/2015

Find 4RM back squat: 135, 185, 225, 245, 255, 265, 2×275
Find 4RM bench: 135, 185, 225, 245, 265, 275

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11/29/2015

Rest

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11/28/2015

Warmup
General stretching to get ready for front squats

Strength
E2MOM – 5 front squats, increasing weight each success
5 at 95, 145, 195, 205, 215, 225
3 at 235, 245 – then I did something in my upperback so I didn’t attempt 255

WOD
Sprint
40 cal bike
40 pushups
40 tuck jumps
15 C&J (135)
Result – about 5 min
Then, in team of 3
100 total KBS (55)
20 total TGU (35)
100 total power snatch (75)
20 back squat each at 135
***********

11/27/2015

Warmup
4 min on bike, then stretching in between warmup sets for deadlift

Strength
Find heavy deadlift – worked up to 355, failed 365. Legs sore from this week
Then
Rows (set bench on small boxes, lay face down and pull bar from ground to bench): 3-4 sets of 4-5 at 195, then 1 set of 3 at 205

WOD
Row 1k
25 DL (225)
50 wall ball
25 K2E
Row 1k
Result: 16:12 – could REALLY feel the poor nutrition choices yesterday.
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11/26/2015

Turkey Trot – 4 mile run in what is supposed to be frigid cold (sub 20 degrees) and possibly snow. FUN!
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11/25/2015

Warmup
30 sec hollow hold, 30 sec superman hold, 6 v-ups, 20 sec hollow hold with scap retracted from bar, 6 hollow hold strict pullups, 10 max effort L-sits on ground.

Pre-WOD
30 second max side plate raises (holding 15# plates in each hand, raise from side to shoulder height while keeping arms straight), rest 30 sec
30 second max strict press – front to back (strict press from front, bring bar down to back, strict press from behind the neck, bring bar down in front rack – repeat), rest 30 seconds
Do this 3 times

WOD
AMRAP12 with partner
1 partner rows 250m
1 partner max KB swings (70)
Switch every 250m, score is number of KBS. Partner and I scored 197 swings

Extra
EMOM10
Even: 5 bench press at 245
Odd: 10 GHD situps
Then
5 rounds of
“21’s” with an empty bar
20 seconds all out on bike
***********

11/24/2015

Warmup
Partner – one partner planks while other does a suicide – alternate. Then stretch a bit

WOD
AMRAP
3 squat snatch (135)
6 T2B
12 Double unders
15 Deadlift (135)
Complete as many rounds in 3 minutes as possible, then rest a minute. Start next 3 minute interval where you left off previous interval – 6 rounds
Results: 8+2 – I failed more snatches than I completed. Some snatches felt amazingly light, some were so off balance…Snatch is going to take a while to come back after a long layoff from snatching.

Extra
EMOM10
10 pushups (first 6 rounds with 45# plate on back, last 4 with no weight)
Then
EMOM – 3 squat clean – touch and go – add 10# (5# per side) each minute
Started at 135 and made it to 195 and failed on my 3rd rep at 195
***********

11/23/2015

Wendler back squat – 5@225, 3@245 and AMRAP275 (Got 2)
Find 3RM strict press – got 2 at 175, failed 3rd
Multiple sets of AMRAP dead hang pullups and chinups
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11/22/2015

Rest
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11/21/2015

Strength class at CrossFit Durango
3 sets of 3 “KK” bench and deadlift
Bench I made it to a set of 285, 295, 305F
Deadlift I made it to 325, 335, 345
A KK set is you perform a rep, partners add weight to each side at the bottom and you do another rep.
***********

11/20/2015

Warm-up
1000m row, 50 double under, 25 squat, 30 lunge, 8 Spider-Man crawls for the length of the gym

Extra
Beep test

WOD
AMRAP20
5 rope climbs
10 med ball cleans
15 pushups
20 situps
Results: 8 rounds but subbed rope pulls from floor for climbs
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11/19/2015

Warm-up
Lots of stretching and mobility

Strength
Wendler deadlift: 3 at 315, 330, 345
Results: back still tight after shoveling on Tuesday. 3@315, 1 @ 330 & 345

WOD
500m row repeats with 2 min rest
Results: https://drive.google.com/file/d/0BzSbjgKUV0wzVHVkX2cwT1dGWE0/view?usp=docslist_api
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11/18/2015

Warm-up
PVC work with shoulders and then walleyball with class

Strength
EMOM10
Odd: 5 OHS (115)
Even: 3 snatch

WOD
AMRAP14
5 TTB, 10 pushup, 15 squat
2 power snatch (155)
5 TTB, 10 pushup, 15 squat
4 power snatch
…cont to add 2 power snatch each round
Results: 116 reps (completed round of 10 snatch plus TTB and 6 pushup)
**********

11/17/2015

Warmup
10 min on bike, stretching, squats, good mornings, etc

WOD
3 rounds
21 pullups
15 handstand pushups
9 thrusters (135)
Results: 14:37 – the HSPU felt so good for the first 20 or so…then they went downhill. Fast.

Extra
10 rounds of
30 second double unders
30 second rest
Each miss for the 10 rounds = a burpee. I did 15 burpees
Then
A solid 15 minutes practicing free standing handstands.
**********

11/16/2015

Wendler back squat = x3 at 230, 245, 260
Then
1-10-1-20-1-30 push press
225, 165, 235-F, 135×17, 230-F, 95×30
**********

11/15/2015

Run 3 miles
**********

11/14/2015

3 wise men
AMRAP4
5 hang squat snatch (135)
10 bar facing burpees
Rest 2 min
AMRAP4
10 power clean (135)
20 pull ups
Rest 2 min
AMRAP4
15 box jump on and over
30 wall ball
Results: 163 reps
Then
30 KB snatch (55)
100 double unders
20 KB snatch
100 double unders
10 snatch
100 double unders
Results: 11:45….felt really slow, sore and heavy today
**********

11/13/2015

Rest
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11/12/2015 – PM

24 Hour Fitness body buidling
Wendler deadlifts: 5 @ 290, 310 and 330
Then burnout at 225 = 12 reps
Worked up to heavy set of 10 leg curls and leg extensions
Find heavy set of 5 seated row on machine
Find heavy set of 10 single arm bent over dumbbell row
3 rounds max effort neutral grip strict pullups
Cable crossovers for back – 3 sets of 10
3 sets of hammer curls, 3 sets of barbell curls
Plate pinch walks – twice around gym with 45’s
100 situps on decline bench
************

11/12/2015 – AM

Warmup
Some stretching and then plank/situp work team style

WOD
10, 9 , 8…2, 1 of
Floor press (135)
Tuck jumps
Result: 2:44
Then
Death by burpee
Result: Completed the round of 16 burpees just in time..didn’t even start the round of 17
************

11/11/2015

Warmup
Box step ups and then some stretching and PVC work

WOD
“DT”
5 rounds of
12 deadlift (155)
9 hang power cleans
6 push jerks
Results: 8:45 – has to be a PR

Extra
3 RM snatch balance
Results: Got 125 but failed 135
3 RM snatch – touch and go
Results: same as snatch balance – 125, couldn’t even get 1 at 135 – too tired
************

11/10/2015 – PM

Row 5k
Results: felt slow and heavy since I had just had dinner about an hour before but still PR’d with a time of 19:07.6
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11/10/2015 – AM

Warmup
Light bike, then some shoulder stretching and then 3 rounds of 5 squat, 5 sprawl, 5 pushup, 5 jump squat and 5 burpees

WOD
5 RFT of
10 T2B
10 ring dip
10 pushup
Result: 10:04
Then
AMRAP10 of
4 broad jump
6 HSPU
8 single arm KB thruster (55)
Result: 6+4 (not all HSPU were locked)

Strength
Find 5RM OHS
Result: 95, 115, 135, 145, 155×3 – probably the heaviest I have gone since I hurt my shoulder. Slowly coming back
Then
3 sets of 10 curls with 95# barbell…had to even out the tricep workout!
************

11/9/2015

Wendler: Back squat 215×5, 230×5, 245×5
Then
EMOM10
Even: 5 Back squat at 185 – work on speed
Odd: 10 KB bench press – 55s
************

11/8/2015

Rest day
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11/7/2015

Warmup
10 min slow pace on bike then
10 min 30 sec “on”, 30 sec “off” on bike. The “on” was about 5 MPH faster than the off

Strength
Find 1RM snatch and C&J
Results: 165, failed 175 and 235 – wasn’t feeling strong this morning…

WOD
AMRAP12
3 snatch (135)
6 C&J (135)
12 C2B
54 DUBs
Results: 4+11 or 12…not feeling this either

Then ran 1 mile really, really slow….was a bad day in the gym
************

11/6/2015

Sort of active rest
Did some dip belt squats followed by 6 hurdles. All squats were sets of 10 using KB hanging from my weight belt while standing on boxes: 55, 70, 105, 125, 140
Then I played with the hurdles some more, made them higher
Then I put PVC pipes between 2 45’s on 30 in boxes and did more hurdles
Then I tried glute ham raises…can’t do those…
Then I played around trying to get a crow pose (yoga)
************

11/5/2015

Warmup
Some stretching and then dodgeball with the class

Strength
EMOM10
Odd – 6 deadlifts (275)
Even – 6 box step ups holding 45# plate overhead

WOD
1, 2, 3, 4….10, 11, 12 of
Bent over row (135)
Evil Wheels
Push Press (135)
Results: Grip killer – 18:24
************

11/4/2015

Warmup
Lunges, butt kicks, high knees, toy soldiers, stuff like that. Then a game with the class

WOD
AMRAP15
40 double unders
10 thrusters (75)
40 DUBs
10 thrusters (95)
40 DUBs
10 thrusters (115)
Keep going and adding 20 pounds each round
Results: 327 reps – cleared 175# thrusters. Was really hoping to get 1 rep at 195 but ran out of time

Extra
Find 3RM weighted pullup – 60# – Only 2 reps at 70#
Wanted to find 3RM weighted dip, but shoulder wasn’t feeling it. So I did 3 sets of max ring holds instead – about 25 seconds each round.
************

11/3/2015 – PM

Should stability work
With KBs hanging from a bar via bands
A few sets with 25# KB – bar locked out overhead – walk backwards for about 5-7 steps, then forwards, 1 strict press before racking.
Then a few sets with 35# KBs and finally a few sets with 45# KBs
Then
Sort of a EMOM of 2 pause squats with 25# KBs overhead – arms extended, for about 10 minutes
Then
Sitting KB presses, sets of 10. 2 sets with 25s, then 2 sets with 35s and then 2 sets with 45s
Then
Sotts press – find max – worked up to 95# which is really good because my shoulder didnt hurt.
************

11/3/2015 – AM

Warmup
Bike for about 5 min, then stretching, then some games of tag with the class to warmup

WOD
10 Hand release pushups
30 power clean (135)
50 box toe touches (24)
30 power clean
10 HRPU

Extra
Did my deload week squats 5x 175, 195 and 215
Then
Some reverse lunge work with 135
Then
Bike to 100 cal at a moderate pace – I think I finished in under 7 minutes
************

11/2/2015

What do you do when you are coaching a class with several 400m runs? You bench while they run, of course.
Decided to build to a heavy single and then burnout at lighter weights.
Really happy I got to 305 which is the heaviest I have been on bench since I hurt my shoulder.
Then did 10 reps at 225
Then did 30 reps at 135
************

11/1/2015

Rest

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