August

8/31/16

Warm up
100m run, various movements with PVC, 100m run

WOD
AMRAP10
10 box jumps (24)
20 sit ups
100m run
Immediately following take 6 minutes to find max back squat
Results: 5+11 for AMRAP and 275 for squat

Then
Super set the following
Bench (135×10, 185×10, 245×5, 245×5, 265×5)
Skull crushers (65x10x5)
Strict, dead hang pull ups (5×5)

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8/30/16

Tried to do 30 MU for time, but got to 21 (a very slow 21) and the pad of my palm ripped…so I stopped.

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8/29/16

Rest

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8/28/16

Rest

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8/27/16

With a partner
30-20-10
Pull ups
Back squat (95)
Each do 30 of both movements, but cannot switch until both are done with all 30 reps
8:40 something I think

Then

12 min AMRAP – power snatch (135)
We got 128 I think?

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8/26/16

Rest

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8/25/16 – PM

Oly
Snatch: 60%x4, 70%x4, 80% x 3 x 3
Results: 115 x4, 135 x4, 155 x 3 x 3
C&J: 60% x (4+1), 70% x (4+1), 80% x (3+1) x 2
Results: 155 x (4+1), 185 x (4+1), 210 x (3+1) x 2
RDL – 85% x 5 x 5 (% of clean)
Results: 225 x5 x5
Press + walk out with KBs on bar

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8/25/16 – AM

Warm up
Stretching

Strength
Find 3RM push press, then back off 30% and do sets of AMRAP
225×1, 205×3 – 165×11 and 165×8

WOD
10, 9, 8…3, 2, 1, 10 of
GHD sit ups
Clapping push ups
Wall balls (30)
Results: 11:44

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8/24/16

Warm up
Some jogging and stretching

WOD
EMOM32
Interval 1: 15 box jumps
Interval 2: 100m run
Interval 3: 5 ground to overhead + 5 deadlift (135)
Interval 4: 50 double unders
Got all of them except the round of BJ at min 24 I only did 5 BJ – I needed a break

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8/23/16

Warm up
400m then dynamic stretching

Strength
Find 3RM back squat, then back off 30% and do 2 sets of AMRAP
Results: 265, then 16 and 12 at 185

WOD
10, 9, 8,…3, 2, 1, 10 of
Toes 2 bar
Air squats
Results: 8:30

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8/22/16 – PM

WOD
At “go”: 400m + 20 burpees
At 4:00: 400m + 20 wall ball (30)
At 8:00: 400m + 20 KBS (70)
At 12:00: 400m + 20 deck squat (I only got 11)
At 16:00: 400m + 20 burpees

Then

Snatch: 115 x4, 135 x4, 155 x 3 x 3: done
Clean and Jerk: 155 x (3+1), 185 x (3+1), 210 x (3+1) x 3: only got one set at 210
Snatch grip DL: 165 x 5 x 4: done
Behind the neck jerk: max set of 3: 185… Tired
100 sit ups

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8/22/16 – AM

Bench: 5 reps at 95, 145, 195, 245, 265, 265, 265
With slingshot: 5 reps at 285, 315, 315, 315
Then
6 strict pull ups, 5×6 with 95#, then 5 strict

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8/21/16

Rest

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8/20/16

WOD
With a partner and wearing a 20# vest
800m run
50 burpees box jumps (24 – I did 25)
400m farmer carry (70# – I did about 200m)
1000m row (I did 500m)
100 partner wall balls (20# – so 50 wall balls for me)
200 double unders (I maybe did 110?)
800m run
Result: 32:17

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8/19/16

Rest

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8/18/16

Warm up
Burgener

WOD
Snatch: 60%x2, 70%x2, 80%x2, 85%x2
115×2, 135×2, 150×2, 160×2

Clean and Jerk: 60% x (2+1), 70% x (2+1), 80% x (2+1), 85% x (2+1)
155×2+1, 180×2+1, 210×2+1, 220×2+1

Snatch balance: Find heavy set of 3 with 3 sec pause at bottom

OHS: 60%x3, 70% x 3 x 3
130×3, 150×3 x3

20 candlesticks with a very slow eccentric portion

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8/17/16

Started to workout this morning, but my back yelled at me and I listened for once.

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8/16/16

Warm up
Bear complex with bar only – twice

WOD
EMOM10: 10 back squats (95) – cannot put bar down for entirety of 10 min
Rest 2 min
EMOM10: 10 S2O (65) – cannot put bar down for entirety of 10 min
Rest 2 min
E2MOM20: 45 sec wall sit + 10 box jumps (4 rounds at 24, 4 rounds at 30, 1 round at 33 and 1 at 36)

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8/15/16 – PM

Warm up
Burgener

WOD
Find max snatch: 175, failed 185 a few times even though I was under it easily. Got under 195, too.
Find max clean and jerk: Only 235. Couldn’t even clean 245. Disappointing
Find max 3 rep snatch balance: 175

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8/15/16 – AM

Warm up
200m run, then 2 rounds of 10 jumping jacks, 10 v-ups, 10 inch worms, 10 high knees, 10 squats

Skill
EMOM12
Even: 40 double unders
Odd: 3 burpee muscle ups
Result: I did all but one set of the DUBs UB. The muscle ups were a struggle. I didn’t get 3 in any round. After the 1st round I decided to try to do 1 burpee MU at the top of the min and at the bottom and held that until the last interval in which I tried to do 3 inside the minute and failed.

WOD
AMRAP10
3 wall ball
3 Russian KBS (55)
3 burpees
6, 6, 6, 9, 9,9, etc
Result: almost made it through the round of 18 – 2 burpees shy – 187 reps, 8 more than when I did it in 2014.

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8/14/16

Rest

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8/13/16

WOD
20 thrusters (95)
20 SDHP
20 S2O
20 OHS
20 FS
EMOM: 4 burpees, including at beginning
Result: 9:32

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8/12/16

Rest – walking another 18 holes.

This is what happens when I coach on a slow Friday night

A few guys started benching after the 4:30 class so I had to play
20 @115, 20 @135, 20 @155, 17 @175, 13 @195, 8 @215
Then only one person at 5:30 so I couldn’t let him workout by himself (CrossFitters hate 1:1 coaching, I have found)
400m run
9 pull ups
9 thrusters (95)
200 m run
15 pull ups
15 thrusters
400m run
21 pull ups
21 thrusters
Result: 11:37

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8/11/16

I might do this a few times today as I coach this afternoon…

In teams of 3 row for 600 calories. You must switch when the cal/hour drops below 2000.
1st time: took us 28:40

Walked 18 holes – about 5.5 miles with bag

Did the WOD again, this time with a pair of females and it took about 43 minutes.

Then worked up to a heavy bench with the slingshot – got 335 for 2 then failed 355.

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8/10/16

Rest

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8/9/16

Warm up
2 rounds of 400m run, PVC Grace, 5 burpees

WOD
AMRAP20 with partner
100m farmer carry (55#)
10 ground to shoulder with 115# stone
10 burpees – partner starts their farmer carry when 10 burpees are complete
1 min plank hold
Result – we got like 7 or 8 rounds, I lost count, it was miserable.

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8/8/16

WOD
“Fran”
Result: 4:37 – well off a PR, but I wasn’t feeling it. I did it in the heat in the afternoon, first day with my wife out of town, kids all to myself. I just wasn’t feeling it. Even broke the set of 15 thrusters.

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8/7/16

Rest

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8/6/16

WOD
“Manion”
7 rounds of
29 back squats (135)
400m run
Result: 37:47

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8/5/16

WOD
“Isabel”
30 snatches (135)
Result: 2:30, 14 second PR

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8/4/16 – PM

WOD
Tabata KBS
Rest 1 min
Tabata burpees
Rest 1 min
Tabata row
Rest 1 min
Tabata wall ball
Results: 268

Skill
EMOM4: 1 muscle up + 10 ring dips

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8/4/16 – AM

Warm up
Some stretching

Skill
EMOM7 – 1 muscle up to max L-sit hold

WOD
Tabata burpees
Rest 1 min
Tabata row for cal
Rest 1 min
Tabata wall balls
Rest 1 min
Tabata KB swings
Results: 265 reps

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8/3/16

Warm up
3 rounds of 100m run, 10 jumping squats, 10 K2E, 10 push ups

WOD
AMRAP21
5 wall walk
10 pull ups
15 box jumps
20 air squats
Results: 6 rounds + 1 rep
Rest 5 min
Tabata sit ups: 88 reps

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8/2/16

WOD
Repeat from August 2014:
Round 1: Run, WB, BJ, HRPU, DU = 6:22
Round 2: BJ, HRPU, DU, run, WB = 5:45
Round 3: DU, HRPU, run, WB, BJ = 6:27
Round 4: WB, DU, HRPU, BJ, run = 7:00
Round 5: run, DU, WB, HRPU, BJ = 7:27
Today’s results:
Round 1: Run, WB, BJ, HRPU, DU = 5:00
Round 2: BJ, HRPU, DU, run, WB = 6:01
Round 3: DU, HRPU, run, WB, BJ = 7:54 – was pretty sure I was going to throw up during the BJ so slowed way down
Round 4: WB, DU, HRPU, BJ, run = 7:00
Round 5: run, DU, WB, HRPU, BJ = 6:06

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8/1/16

WOD
Some bench: 10@95, 10@145, 10@195, 5@245, 6@245, I then did AMRAPs at 195, 145 and 95
In between bench I did bent over rows, 10 reps at 70#
I then did some behind the neck strict press at 95, 115 and 135
Some seated single arm shoulder presses
Band work for shoulders
Then stretched lower body

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