April

This month in Google form

4/30/16

WOD 1
In a team of 2, alternating
300 double unders – sets of 25
200 box jumps – sets of 20
100 toes to bar – sets of 10
100 sit ups – sets of 10
200 box step ups – sets of 20
300 jumping lunges – sets of 25
Results: capped with about 150 total jumping lunges left

WOD 2
1 min max c&j (95)
2 min rest
2 min max c&j (135)
2 min rest
3 min max c&j (185)
2 min res
1 min max c&j (95)
Results: 24, 20, 13, 17

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4/29/16

Rest

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4/28/16

Warm up
Stretching

WOD
1 mile run, 2 min rest
800m run, 2 min rest
400m run, 2 min rest
400m run, 2 min rest
800m run, 2 min rest
1 mile run
Result: 39:29

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4/27/16

Warm up
Some mobility – then some running

WOD
21-15-9 of
Thrusters (135)
Chest to bar
Immediately followed by
21-15-9 of
Thrusters (95)
Pull ups
Result: 23:02

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4/26/16 – PM

4 rounds of
15 GHD situps
100m heavy bag carry

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4/26/16 – AM

Warm up
2 rounds of 100m run, 5 pull ups, 10 push ups, 20 lunges

WOD
3 rounds of
250m row
15 KBS (70)
25 burpees
15 KBS
200m run
12 min rest
Result: 4:35, 5:35, 5:25.

Strength
Find 5 RM bench (got 245), then add some and hit extra with slingshot (2×5 at 275, 2×4 at 295)

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4/25/16

Oly
Decided to work towards a max snatch. Hit sets of 2 until about 175 then hit 185 and 190. Had 195 overhead several times and decided to try 200 and nearly had it 3 times. Most I have had overhead in a snatch in well over a year. Felt great.

Strength
5 BS @245, 4 @270 and 3 at 285

WOD
4 rounds of
10 deficit HSPU
50 squats
Result: 10:34, was supposed to use 2 45’s per hand for the deficit HSPU, but after 1 round I switched to 1 plate per hand.

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4/24/16

Rest

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4/23/16

Warm up
Rode my bike to the gym – 7 miles, most of it downhill.

WOD
“Nancy”
5 rounds
400m run
20 OHS (95)
Result: 19:40…and, ya, I messed up and did 20 squats per round instead of 15. Whoops.

Cool down
Rode the bike home, this time mostly uphill and into the wind. Legs are done.

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4/22/16

Rest

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4/21/16

Warm up
2 rounds of 2oom row, waiter walks, sit ups and lunges

Strength
AMRAP push press at escalating weight:
10 @155, 8 @175, 8 @185, 6 @195, 4 @205

WOD
AMRAP20
4 Turkish get ups (55)
400m run
10 box jumps (36)
Results: 4+4

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4/20/16

Warm up
3 rounds of 100m run, 10 OHS, 10 push press, 10 hollow rock

WOD
AMRAP7
Buy in: 200m run
With remaining time: 5 power snatch (95), 10 Russian KBS (55), 15 box jump (24)
Rest 5 min
3 rounds, first at 80%, second at 90% and third max effort
Results: 3 rounds, 3+15 and 3+20

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4/19/16 – PM

EMOM10
5 back squat at 245

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4/19/16 – AM

Warm up
3 rounds of 5 strict pull ups, 10 sit ups, 15 squats

Strength
With a partner
AMRAP10 – floor press at 165
Results: we got 154 and I think I probably did 80-90 of those?

WOD
With partner
Isabel at 165, then Grace at 165
Alternate 5 reps each and every 10 reps do 20 plank high-5’s
Result: 11:00 – the snatches were tough after the floor press

Extra
EMOM6
First 3 intervals – 5 clean and jerk at 185
Last 3 intervals – 2 clean and jerk at 205

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4/18/16

Rest – after shoveling heavy, wet snow for about 3 hours yesterday my back needed another day off

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4/17/16

Rest

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4/16/16

WOD
‘Big Sexy’
With a partner…
5 rounds of
6 Deadlift (315)
6 burpees
5 cleans (225)
5 chest to bar
4 thruster (155)
4 muscle up
It was heavy…

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4/15/16

Warm up
Not enough, probably, did this in an empty gym

WOD
“The Chief”
5 rounds of
AMRAP3
3 power cleans (135)
6 push ups
9 air squats
1 min rest
Results: 487. I think I went 5+16, 5+15, 5+6, 5+1 and 5

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4/14/16

Warm up
Dynamic stretching

WOD
With a partner
AMRAP20 – one person working at a time
10 burpees
100m sprint
then – with no rest
6 min to find max thruster
Results: we got 19 rounds + 10 burpees and I got a 215# thruster and nearly had 225, just couldn’t lock out my arms.

Extra
3×3 at 305 deadlift

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4/13/16

Warm up
Not much, just warmed up with empty bar pretty much

Strength
Strict press: 5 @70%, 5 @75%, 3 @80%, 3 @85%
140, 150, 160, 170

WOD
5 rounds
10 S2O (135)
50 double unders
7:38

Extra
1 mile jog

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4/12/16 – PM

WOD
EMOM
1 clean, starting at 135, adding 5 pounds every minute. Looking for volume.
After I fail twice, back off 10 pounds and do 5 more minutes at that weight.

135-235 with no fails, but got 235 on my 2nd attempt, then got 240 & 245. Failed 250 twice. Dialed back to 235 & only got it once so I went down to 215 and did a clean every 30 seconds for 5 min

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4/12/16 – AM

Warm up
Stretching than freeze tag with class

Skill
Find max height box jump

WOD
EMOM
Even: 15 burpees
Odd: 15 wall ball
When you fail, rest 1 min then cont 10/10
Result: I went until the 26 minute mark but had to stop because class was over. I made it past the 10 min mark at 15/15. The last minute I did 20 wall balls. So I did 157 burpees and 165 wall balls. Good times.

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4/11/16

Back squats
5@ 70%, 5@75%, 3@80%, 3@85%
5×135, 165, 180, 195, 210, 3×230, 255
Then 3×3 pause squats with 3 sec pause at 215

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4/10/16

Rest

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4/9/16

WOD
“Angie” for a benefit for a member of another CrossFit box that was ran over by car…
100 pull-up
100 push-up
100 sit-up (used an abmat)
100 squat
Result: 19:12 (about 40 seconds off of PR, which I will take after this week and abmat sit-ups)

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4/8/16

WOD
E2MOM for 20 min
5 deadlift (275) and 15 burpees over the bar
I only held 15 burpees for the first 5 rounds, then did 10 burpees for 10 rounds and finished with 15 burpees.

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4/7/16 – PM

Work up to heavy set of 10 bench. Then put on sling shot and hit 2 or 3 more sets of 10 with an additional 20 pound
10@135, 165, 185, 205, 8@225, then with slingshot: 10 @245, @245, @265

Maybe some curls and tricep work?

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4/7/16 – AM

Warm up
2 rounds of 100m run, 9 kips on bar, 6 lunges, 3 wall walks, then some hip circle walking

WOD
Bar taken from ground
50 back squat (195)
50 pull ups
50 front squat (145)
50 handstand push ups
50 OHS (95(
Result: like 38 minutes or some torturing number

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4/6/16

Warm up
2 rounds of 100m run, 20 sec ring hold, 20 sec handstand hold, 20 sec squat hold

Skill work
For 20 minutes I hit about 7 or 8 muscle ups + extra dips and worked on free standing handstands and free standing HSPU

WOD
10, 9, 8…3, 2, 1, 10
Russian twist with 20# med ball
Sit-ups with med ball
Flutter kick holding med ball off of ground, above head
Result: 8:33

Extra
Snatch + OHS waves
EMOM9
Min 1: Snatch + 3 OHS at 95
Min 2: Snatch + 3 OHS at 115
Min 3: Snatch + 3 OHS at 135
Then, continuing on the minute, find 1RM of that complex
I only failed 1 OHS, but nothing else, which was very nice. I got 135, 145, 155 and failed 165

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4/5/16

Warm up
Some joint mobility and then some activities to get the blood moving

WOD
50 situps
200m run
50 squats
200m run
50 push ups
200m run
50 ring rows
200m run
Result: 10:55

Extra
Cluster waves
EMOM9
Min 1: 3 cluster at 165
Min 2: 2 cluster at 185
Min 3: 1 cluster at 205
Then, continuing on the minute, find 1RM cluster
205, 215, 220-F

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4/4/16

CrossFit total this morning without enough warm up…and that’s my excuse!

Press: 195 (205 is my PR)
Back squat: 295 (315 is my PR)
Deadlift: 380 (385 is my PR)
Total: 870, previous best was 820, so I guess that’s a PR. But that is a 50 pound PR that covers 2 years. I feel like that should be a lot bigger.

On to another day…

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4/3/16

Rest

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4/2/16

Another mismash of stuff…while coaching 7am I did a few power clean and jerks and worked up to 215. Then with a couple newbies I did sets of 4-5 power clean and jerks at 205, maybe 4 or 5 times? Then after the 9am class I did some bench with the slingshot and worked up to a set of 5 at 315, then backed off and did a set of 12 at 255.

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4/1/16

While coaching today the WOD had teams of 3 and of course neither the 5am or 6am had a nice number of athletes divisible by 3…so I did this twice…

10 Zercher carry walks (235) – about 30 feet
20 stone ground to shoulder (115)
2x100m farmer carry (95# first class, 70# second class)

My forearms are going to be sore for a while after carrying 235 for about 600 feet today….