September

9/30/2015

Warmup
Few easy minutes on bike, then stations with the class (rowing, slam balls, GHD and medball cleans)

Strength
Find max thruster from rack
Results: 225, failed 235 (close twice). This is a 10# PR

WOD
100 ring rows (feet on box)
100 HRPU
100 hollow rocks
100 lunges
Result: 15:45
*******************

9/29/2015

Warmup
10 rounds of 10 second goblet squat hold + 3 squats. Then warmup to clean pull weight

Strength
5×5 clean pulls – 1st round was 265, last 4 were 285. I failed rep 4 on rounds 3 and 5

WOD
5 rounds
200m run
10 power clean (185)
20 squats
10 box jumps (30)
20 situps
Result: 25:37
*******************

9/28/2015

Rest – one more day
*******************

9/25-9/27/2015

Rest – going to mountains with family, will probably hike at some point
*******************

9/24/2015

WOD
5 RFT
10 C2B
10 front squat (135)
Results: not much in the gas tank today…9:28

Strength
Find 1RM clean
Results: 245, 250F – pretty surprised I hit 245.
*******************

9/23/2015

Rest day – playing 36 holes of golf
*******************

9/22/2015

Warmup
Stretching with the class

Skill
10 min to work on free standing HSPU

WOD
2 rounds of…a lot…all with 95#
20 evil wheels
20 cleans
20 shoulder to overhead
20 back squat
20 snatch
20 evil wheels
20 front squat
20 floor press
20 thrusters
20 overhead squat
Results: This was capped at 25 minutes and I completed 303 reps
Extra: 100 candlesticks
*******************

9/21/2015

Warmup
32 burpees – then 10 air squats, 10 squats with bar

Strength
Find 10RM back squat
Got 225 and 7 at 245

WOD

AMRAP20
10 back squat (185) – taken from ground
10 burpees over bar
10 deadlift (185)
10 burpees over the bar
Results: 4+31
*******************

9/20/2015

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

9/19/2015

Battle at the Rock at CrossFit Castle Rock
*******************

9/17 and 9/18/2015

Resting for comp
*******************

9/16/2015

Warmup
3 rounds of 1 min wall sit, 25 glute bridges, 25 good mornings, 25 single leg floor windshield wipers

Strength
Take 20 min to find 5RM stiff legged deadlift + 5 strict pullups between efforts
Worked up to 275×3 before I felt a slight twinge in my back, so I stopped. I think that was 6 sets to get to that number, so 6 sets of pullups.

WOD
4 rounds of 25 situps, 25 squats, 25 flutter kicks, 25 pushups
Results: 11:16
*******************

9/15/2015

Warmup
3 rounds of 100m run, 10 single leg toe touches (opposite hand/foot), 20 lunges, 30 jumping jacks

Skill
10 min to work muscle ups – glad I can still do a ring muscle up as it has been a few months since I tried. I worked on the transition for bar muscle up.

WOD
21-15-9 of
Cluster (135)
Knees to Elbow
Results: 11:08
Then
6x100m sprint with 90 sec rest between
Result: :30, :29, :28, :27, :27, :26
*******************

9/14/2015

Warmup
3 rounds of 100m run, 10 squats, 10 good mornings, 10 sprawls

Skill
10 min to work on handstands

WOD
EMOM20
Min1: 20 KBS (70)
Min2: 45 DUs
Min3: 20 pullups
Min4: 25 pushups
Min5: 20 med ball situps (20)
For each rep not completed, do 2 burpees at end of EMOM
Results: 43 missed reps…86 burpees…
*******************

9/13/2015

Rest day – ain’t doing a thing!
*******************

9/12/2015

Warmup
Not much and probably not enough reps as I warmed up to weight used for Linda

WOD
Linda
10-1 of 1.5x BW deadlift, 1x BW bench, .75x BW squat clean
Results: 33:43 and RX. I used 150# squat clean, 200 bench and 300 DL. Last time I did this I had to move down to 275 or so for the deadlift after the round of 10 or 9. First time RX’ing the workout.
*******************

9/11/2015

Warmup
General stretching and then not many reps, due to time, of the weight in the WOD. Just got into it.

WOD
2001m row
11 box jumps (36)
11 thrusters (125)
11 burpee chest to bar pullups
11 power cleans (175)
11 handstand pushups
11 KBS (70)
11 toes to bar
11 deadlift (175)
11 push jerk (125)
1 mile run
Results: 30:55 with a pretty good cramp in both calves at the start of the run at the end of the WOD.
*******************

9/10/2015

Warmup
Rushed today as I tried to get my DLs in before the metcon started with the 6am class. I was coaching and wanted to do the WOD with them. So not much warmup…which I am going to blame on not getting 330×5

Wendler
Deadlift: 295×5, 310×5 (was supposed to be 315) and then 330×5 – but only got 330×3. Not sure I was properly warm for the last deadlift.

WOD
10 burpee box jumps (30)
20 thruster (135)
30 KBS (70)
40 strict situps
50 jumping jacks
40 situps
30 KBS (55)
20 thruster (95)
10 burpee BJ (24)
Results: 14:14 – the situps were rough. The weighted situps on Tuesday and 5 sets of max GHD yesterday were certainly felt today during the situps.
*******************

9/9/2015

Warmup
A little bit on the rower, then 2 rounds of 200m run and 5 wall walks

WOD
Row 2k
Results: 7:12.3 – 6 seconds off my PR. I’ll take it because I feel a bit sick and my legs were sore….that and I tried to alter the damper setting at about the 1k mark, which slowed me down.

Strength
Find 1RM strict press
Results: 185, failed at 195 and then failed at 190. 20# off my PR, but since I haven’t done much overhead for about a month I am OK with it. And my shoulder feels good. So that’s a win.

Extra
5 rounds max effort GHD, rest a few minutes in between: 15, 15, 11, 12, 9
*******************

9/8/2015

Warmup
400m run, 20 deadlift, 20 power clean, 20 push press, 20 squat cleans – all with empty bar

Strength
Find 3RM clean pull
Results: got 275 for 3, then did it 2 more times (3rd attempt only did 2 pulls)

WOD
30 power cleans at 185 with 100m run every 2 min (start with 100m run)
Results: 5:10

Extra
50 weighted situps (35#) and I tried to do a tabata on the bike, but that was hard! so I took a couple of the 20 minute “on” segments as extra rest.
*******************

9/7/2015

Warmup
3 rounds of 100m run, 25 DU’s, 15 squat, 5 pushup

WOD
Practice two WODs from a Girls Gone RX comp coming up as a lot of girls at our gym are competing.
First one I did was 50 DUs, 21 BJ (24) and 15 hand-release burpees to a 45# plate.
Rested about 10 min
Then did a EMOM with AMRAP variety of movements

Wendler
Was supposed to do 5×210, 5×225 and 5×245 for back squat
But did 5×210, 5×225, 5×245, 3×265

Then I re-did the warmup and WOD with the 9am class, too
*******************

9/6/2015

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

9/5/2015

Yoga followed by “deck of cards” with all body weight movements.
*******************

9/4/2015

Rest day – my legs need it!
*******************

9/3/2015

Warmup
Lots of stretching as my quads are SORE. Then slowly warmed up deadlift for Wendler

Wendler
Deadlift: 285×5, 325×3, (335×1), 365×1
335 was extra because I wanted to work up slowly to 365, but 335 felt good so I jumped to 365 and I was really happy I was able to get 1. With my sore legs and that this is the heaviest I have went in at least a few months I will take it.

WOD
300 lunges
Results: 10:24
*******************

9/2/2015

Warmup
1 min of jump rope – singles, 1 min rest (with 5 reverse burpees completed during rest) x5

WOD
100 double unders
10 wall ball
200m run
75 DUs
20 WB
200m run
50 DU
30 WB
200m run
25 DU
40 WB
200m run
Results: 14:42

Extra
3 rounds of max hold of barbell overhead with 25# KB attached via green band. Shoulder feels really good so I wanted to do some static work to hopefully build some strength.
*******************

9/1/2015

Warmup
Not a lot, just some bike and then helping the class with skill work – butterflies

WOD
AMRAP15 of
10 box jump (30)
20 air squat
100m run
Result: 6+9 – I chose to wear a weight vest which weighs…maybe 30#? Not sure how much, but I definitely felt it during the WOD

Wendler
Back squat: 5 @200, 3 @230, AMRAP @255 – 3 reps

Extra
Jog a mile

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s