February

This months work

2/29/16

Rest

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2/28/16

Rest

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2/27/16

WOD
Long consecutive emom Finding max snatch, c&j and Deadlift. I felt pretty tired after this week. 145 snatch, 215 c&j and 375 dl. All short of a pr.

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2/26/16

WOD
16.1
AMRAP20
25 foot walking overhead lunge (95)
8 bar facing burpees
25 foot walking overhead lunge
8 chest to bar pull ups
Result: 145 reps. I felt like puking after about 11 minutes. I think I could do better but one and done with this one. I was happy with my C2B as I went unbroken in my first 3 rounds. Even the butterfly was good. I just fell apart and couldn’t catch my breath and suppress the urge to puke.

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2/25/16

Warm up
Stretching

WOD
AMRAP5
10 pushup
10 S2O (95)
Rest 5 min
AMRAP5
10 situp
10 power clean (95)
Rest 5 min
AMRAP5
10 air squat
10 power snatch (95)
Result: 110 reps, 122 reps, 91 reps = 323 reps

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2/24/16

Warm up
Dynamic stretching

Strength
Back to back EMOMs
EMOM5 – 10 ring pushups
EMOM5 – 10 strict ring dips (I did a muscle up to get into position for dips)
EMOM5 – 10 ring rows

WOD
10 strict pullups
50 wall balls
10 strict pullups
50 KBS
10 strict pullups
50 burpees
Result: 12:42

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2/23/16

Warm up
Bike for 3 minutes with some hard intervals. Then some leg swings, light OHS, then some OHS at 95#

WOD
20 OHS (95), 50 situps
20 OHS, 40 situps
20 OHS, 30 situps
20 OHS, 20 situps
20 OHS, 10 situps
Result: 12:22

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2/22/16

Rest

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2/21/16

Warm up
Nothing, hardly. Had to just get this in

Strength
EMOM5: 5 strict press (145)
EMOM5: 5 push press (145) no rest between EMOMs

WOD
Buy in: 200 double unders
3 rounds
10 cluster (135)
10 pullups
10 toes 2 bar
Cash out: 200 double unders
Result: 20:22

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2/20/16

Warm up
Just some light squats with hip circle and light bench, but probably not near enough warmup and it showed in the first round of the first WOD

WOD
4 rounds
10 back squat (225)
10 bench press (225)
400m run
Result: Didn’t start the clock, just wanted to get the work in before 7am class, it took around 23 minutes
Then I rested about 20 minutes getting the class ready for the Filthy 50
50 box jumps (24)
50 jumping pullups
50 KBS (55)
50 walking lunge
50 knees to elbow
50 push press (45)
50 hip extensions
50 wall ball
50 burpees
50 double unders
Result: 33:39 – wasn’t feeling this at all. During the burpees I almost quit a few times. Definitely could have pushed harder.

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2/19/16

Rest

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2/18/16

Warm up
3 rounds of 10 squat, 10 pushup, 10 situps, then some extra stretching

Skill
Spend 15 minutes working on free standing handstand

WOD
5 rounds
20 pullups
20 box step ups – 20in box, 55# KB held in goblet
Result: 17:15

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2/17/16

Warm up
200m run then stretching

Strength
5 rounds, not for time
10 ring row with feet on box
20 sit upa
10 single arm bent over row (70# kb) – per arm

WOD
AMRAP13
20 Deadlift (135), 20 HSPU
20 Deadlift (185), 20 HSPU
20 Deadlift (225), 20 HSPU
20 Deadlift (275), 20 HSPU
With remaining time AMRAP Deadlift at 315
Result: 139 reps. HSPU felt ready good today

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2/16/16 – PM

Warmup
Stretching

Skill/Strength
EMOM20
Even: 5 bench press @225
Odd: 2 muscle ups

Then???

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2/16/16 – AM

Warmup
Dynamic stretching

Skill
EMOM10: 30 double unders

WOD
Partner WOD, teams of 2
AMRAP15
7 power cleans (135)
21 bar hop overs (over/back = 2)
7 power cleans
Results: 13+4

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2/15/16

Warmup
Lots of OHS with hip circle and PVC, then 400m run and 40 jumping jacks

Strength
Find 3RM OHS in about 12 min, then take off 10# and do 3×3 at that weight
Result: Barely got 185, then did 3×3 at 175 with one set failing (did a 4th set to do 3×3)

WOD
20 thrusters (135)
40 wall balls (30)
20 back squat (135)
40 med ball cleans (30)
20 front squat (135)
Results: 14:19

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2/14/16

Rest

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2/13/16

Warmup
“Circle of love” with class

WOD
With a partner
800m farmer carry (55) – each time we switched = 5 burpees for both
100 squats while partner holds handstand
100m partner carry
100 pushups while partner sits in squat
100m partner carry
100 situps while partner hangs from bar
800m farmer carry, with burpees penalty
Results: I think it was about 34 minutes. The farmer carries were brutal

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2/12/16

Warmup
Not much…

WOD
Open WOD 13.1
AMRAP17
40 burpees to 6 inch target, 30 snatch (75)
30 burpees to 6 inch target, 30 snatch (135)
20 burpees to 6 inch target, 30 snatch (165)
10 burpees, 30 snatch (210)
Results: 154 reps – 4 snatches at 165. 14 better than 2013. I’ll take improvement, but thought I should do better.

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2/11/16

Warmup
Lots of stretching

WOD
“Lynne”
5 rounds of
Max rep bench press at body weight (215)
Max rep pull up
Results: 15/18, 11/17, 6/15, 7/14, 5/12

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2/10/16

Warmup
3 rounds of 10 good mornings, 10 OHS, 10 jumping jacks and 30 sec couch stretch each leg

WOD
EMOM32
Interval 1: 30 mountain climbers (15 per leg)
Interval 2: 15 box jumps (24)
Interval 3: 15 deadlift (155)
Interval 4: 15 med ball cleans (20)
Results: Completed except the med ball clean interval at 23 minutes I only got 10 med ball cleans.

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2/9/16

Warmup
Rotate between stations which included hand stand holds, ring rows, toe taps and squats, among other things

Skill
Spent 15 minutes working on muscle ups – linked 2 in a row which is something I haven’t done in almost a year. They are getting better.

WOD
AMRAP6
10 bar facing burpees
10 power snatch (95)
Results: 4+3

Core
50 GHD situps
50 candlesticks against the rig

Strength
Push press: 4×95, 4×145, 4×165, 4×195, 1×215, 4×195, 4×195

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2/8/16

Rest

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2/7/16

Warmup
10 squat therapy, 2 min couch stretch, 10 squat therapy

Strength
No more than 10 min to find max back squat: 285, failed 295

EMOM
EMOM10
5 back squat @60% of max just found, taken from ground. I used 165.

WOD
AMRAP12
10 T2B
20 C&J (95)
40 double unders
Results: A lot more of a cardio workout then expected: 3+19

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2/6/16

Warmup
Some arm circles, some shoulder work with small bad on rig and some scap swings, some ring dips

EMOM
Every 2 minutes for 20 minutes
Even: 1 muscle up + 10
Odd: 5 kipping HSPU + 2 strict HSPU
Results: completed all of it, except 1 or 2 strict HSPU. Very happy to not miss a muscle up

WOD
Buy in: 53 cleans (95)
4 rounds
18 unbroken wall ball (20)
22 lunges with weight on back (95)
3 wall walks
8 chest to bar
Cash out: 50 S2O with the final rep holding above head for 10 seconds (95)
Results: 26:50? Something like that. The numbers have significance for tomorrow’s Super Bowl

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2/5/16

Rest day

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2/4/16

Warm up
Rowling with the class then some PVC work and then some light TGU

WOD
20 pullups
4 Turkish Get-Ups (55)
40 box jump overs (24)
4 TGU
60 jumping squats
4 TGU
80 double unders
4 TGU
Results: 12:46

Strength
Find 5RM bench press, then do 3×5 with additional weight using Slingshot
255×5, then 275×5 twice with Slingshot and 295×4 once with Slingshot.

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2/3/16

Warm up
1000m row x2 with about 2 min rest between

Strength
Find 5RM back squat, then back off 10# and do 3×5 at that weight
I struggled with 255, but got 5 reps, then couldn’t even get 1 at 265.
Did 3×5 at 245.

WOD
AMRAP5 @70%
10 C&J (135)
20 lunges
Rest 5 min
Repeat AMRAP @85%
Rest 5 min
Repeat AMRAP @100%
Results: 64, 87 and 97 reps

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2/2/16

Warm up
45 minutes of shoveling…followed by not a whole lot at the gym as I was late to class

WOD
AMRAP12
10 burpee box jumps
15 situps
20 KBS (55)
Results: 5+1

Then
3 rounds, not for time of:
Max rep ring rows (I got about 10 each time)
Max rep barbell curls (75#) (8-10 each time)
Max rep hip extensions (10 each time)
Max rep tricep extensions with barbell (75#) (12-15 reps each time)

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2/1/16

Warm up
PVC stretching, Burgener warmup, then some light FS with hip circle

This is what happens when I don’t have a solid plan of what I am going to do in the gym

WOD
Went for heavy front squat: 145×5, 195×5, 215×3, 235×3, 245×3, 265×1, 275F, 245×2, 245×2
Then
Find max snatch: 95×2, 115×2, 135×2, 145×2, 155×1, 165×1, 175F (about 4 attempts)
Then
Find max C&J: 145, 195, 215, 235, 245F, 245F, 215
Then
2 sets of power clean + max rep push press at 195. I got 5 pp in each set

Randomness…