January

New year spreadsheet

1/31/2016

Rest Day

*****************

1/30/2016

WOD
For my birthday…at a track

400m leap frog in teams – we did this as one large team (about 20 people) and only made it 100m…

Solo
4 rounds of
100m sprint
100m broad jump
100m side shuffle
100m run backwards
50 situps
Not sure how long this took….but the broad jumps were rough, real rough. So much so that by the last round it was more like 4-6 broad jumps and 8-10 short walking steps for 100m.

Then

The “Beer mile”
4 rounds of
Chug a beer
Run 400m
12:53! And it was pretty awful. Lots of wet, juicy burps.

*****************

1/29/2016

WOD
Team version of Linda
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 of
Deadlift (315)
Floor press (155)
Clean (155)
Result: 29:30 with my partner. Unsure how many of each lift I did. It was hard

*****************

1/28/2016

Warmup
Some jogging, stretching

WOD
“Mary”
AMRAP20
5 HSPU
10 Pistols
15 Pullups
Result: 8+13 – first time doing Mary RX. Confident that ALL of my pistols were below parallel. Could never say that in the past. In fact, only recently could I even get a single pistol below parallel.

Extra
5 sets of
10 GHD situps
10 hip extensions

*****************

1/27/2016

Warmup
500m row followed by general stretching/mobility

Strength
Find 3RM behind the neck, snatch grip push press: 95, 145, 175, 195, 215, 225×2, 195×3

WOD
With a partner, one work while one rest
12 rounds (6 each)
10 KBS (70)
10 burpees
10 KBS
Result: 14:09 with my partner

Extra
E2MOM: 5 FS. Start at 50% and add 20# each interval: 135, 155, 175, 195, 215, 235×1

*****************

1/26/2016

Rest!! – Had a BRUTAL case of heartburn that lasted 24 hours and I couldn’t sleep last night. I’m a wreck.

*****************

1/25/2016

Warmup
Some PVC work and then light hang snatchs

CrossFit Weightlifting
3 rounds of 3 hang snatch @70%, 3 @75%, 3 @80%: I used 135, 140 and 150. The third rep on most sets was difficult. I am using a PR of 190 for my snatch, but that was a year ago that I hit that weight, haven’t hit that, or close, since as I hurt my shoulder. So these weights are probably a bit higher than what it should be.

5 deficit snatch pulls (standing on 45# plate): 5 at 80%, 4 at 90%, 3 at 100%: I used 170, 180 and 190.

5 sets of the following complex: snatch grip push press + OHS + no dip snatch balance + 2 sotts press. I used 85# for all 5 sets.

5×5 halt deadlift at just above knee. Only the first rep starts at the ground. I used 155 for the 1st set and 175 for remaining 4.

100 ab mat situps

*****************

1/24/2016

Rest!!

*****************

1/23/2016

Warmup
General joint warm up and then a few reps at each station…then jump in and suffer

WOD
“The Seven”
7 rounds of
7 HSPU
7 Thruster (135)
7 Knees to Elbow
7 Deadlift (135)
7 Burpees
7 Kettlebell swings (70)
7 Pullups
Results: 31:38 of grueling. The thrusters and HSPU were the only movements I didn’t do unbroken every round.

*****************

1/22/2016

Warmup
Toy soldiers, high knees, butt kicks, etc for warmup

Strength/skill
Take 15 min to find max muscle snatch: 135, failed 155 several times (had a bit of a dip in the catch).
Take 15 min to find max snatch with 3 second pause at knee: 135, failed 145 a few times.

WOD
Was supposed to be a 14 min EMOM with odd minute 200m run, even minute 30 second handstand hold, but in the first two runs two people slipped on ice and fell, so that was ditched. Essentially did about 4 rounds of 200m row one minute and max handstand hold the next.

Strength/Extra
With 245 on a bar for squats and 245 on another bar for bench – 2 squats and within about 10 seconds 2 bench. I would wait about 20-30 seconds and perform again. I did this for about 8 rounds.

*****************

1/21/2016

Warmup
Randomness with class

WOD
Row 1k
30 ground to overhead at 185
Result: 10:52

Strength
Was supposed to do crossfitweightlifting today, too, which was some back squats and front squats but my knees weren’t having it. So I didn’t do it.

*****************

1/20/2016

Warmup
Not much, short on time and just started with bar only cleans and added weight.

Strength
From crossfitweightlifting
Clean + hang clean: 2 @75%, 2 @80% and 2 @85% of max clean. I used 195, 205 and 215 and failed the hang clean on most of my sets…
Front squat + jerk: 2 @80% and 2 @85%. I used 195 and 205 and hit all 4 sets.
Find max high hang snatch: 95, 115, 125, 135, failed 145 3 times. Each time I was under the bar, just couldn’t stabilize. Shoulders tired from Tuesday.
Find 3RM sotts press: 45, 55, 65, 75, 85, 90, 95×1

*****************

1/19/2016

Warmup
Air squats and light front squats with the hip circle as I got to my FS weight

Strength
From crossfitweightlifting
2×6 front squat at 88% of 1RM (used 245)
3×3 back squat at 80% of 1RM (used 250)
Find max snatch grip push press + OHS (95, 115, 135, 145, 165, 175, 185-F)

WOD
20 KB snatch, left arm (55)
20 Russian KBS, left arm
20 KB OHS, left arm
20 KB snatch, right arm
20 Russian KBS, right arm
20 KB OHS, right arm
20 KB snatch, alternating
20 Russian KBS, alternating
20 KB OHS, alternating
Result: 12:19. Harder than expected

Extra
100 situps

*****************

1/18/2016

Warmup
Various PVC stuff

Strength/skill
Find max snatch balance + 2 OHS: result 155, failed 175

WOD
“Diane”
21-15-9 of
Deadlift (225)
HSPU
Result: 8:40. 2 minutes off my PR. Part tired from poor sleep last night in the hospital (Dawson’s birthday!!!!) and part my HSPU have gotten worse. Need to work on them.

*****************

1/17/2016

Rest

*****************

1/16/2016

Warmup
Not much, just a good amount of light squats and then some squats with light weight and the hip circle

Strength
CrossFit Total
Squat: 315! (PR) and failed 325
Press: 195 (well under my PR of 210, couldn’t get 200)
Deadlift: 385 (tie PR) (I went from 375 to 395 because 375 felt good, but couldn’t get 395 for a PR
Total: 895 – which is a CF Total PR of 70 pounds.

WOD
AMRAP20 of calories rowed…
Sort of a convoluted team of 4 with rowing, double unders, box jumps and wall balls

*****************

1/15/2016

Warmup
Did the Burgener warmup with the 5am and again with 6am class

Strength/skill
Find max of snatch grip deadlift – snatch high pull – snatch
Got to 155 pretty quickly without any fails, then jumped to 175 and failed 3 times. Each time I was under the weight, just couldn’t stabilize and stand up.

WOD
30 cleans  at 225
Total time: 12 or 13 minutes. But did this while somewhat coaching class so it took longer than it would have if I could have focused on just the cleans. I did 30 cleans at 225 for the first time last January (1/6/15) and it took me just under 30 minutes. So I cut my time in half (more than half) in 1 year. I’ll take that progress!

*****************

1/14/2016

Warmup
30on/30off at various stations including L-sits, planks, glute bridges and sprawls

WOD
20 evil wheels
30 floor press (95)
40 Russian KBS (55)
50 double unders
10 wall walks
50 double unders
40 Russian KBS
30 floor press
20 evil wheels
Total time: 13:08

Strength
Take no more than 10 min to find 1RM jerk
Result: 95, 145, 165, 195, 215, 235, 245, 265-F

*****************

1/13/2016

Warmup
3 rounds of 10 OHS, 10 thrusters with PVC, 10 snatch balance with PVC and 10 good mornings

Skill/strength
15 minutes to find max snatch/snatch balance/OHS complex
Result: Got to 165 without any misses and the snatch at 165 felt really good. Very positive.

WOD
100 front racked reverse lunges (95)
Every 20 reps, including after the 100th rep, perform 2 rounds of “Cindy”
Total time: 16:27

Strength
Find heavy 5 rep bench press with Slingshot
Result: 145, 195, 245, 265, 285 all 5 reps, 305×4

*****************

1/12/2016

Long make up (wasting time before taking the car to the shop) session today

Warmup
Some hip swings – front/back and side/side + 500m row

Skill/strength
EMOM10: 5 back squat at 60% (I used 175 which I later found out was 10# too low) – I took the bar from the ground each minute.

WOD
21-15-9 – back squat (135) and toes 2 bar (6:16)
Rest 3 min
21-15-9 – wall ball (20) and knees to elbow (10 min flat)
Rest 3 min
21-15-9 – air squats and situps (2:04)
Total time: 21:23

Strength
Quickly find 5RM straight leg deadlift while standing on 45# plate
Result: 135×5, 135×5 on plate (following sets on plate too), 225×5, 275×5, 295×3, 275×4

Skill
EMOM10: snatch complex of high hang, hang, full at 95#

Finally
4x500m row with 1 min rest. Easy pace (kept each 500m at 1:50)

*****************

1/11/2016

Was going to try to do some snatch work and 1 1/4 squats this morning between classes, but didn’t have time. I am going to take a rest day rather than try to fit it in.

*****************

1/10/2016

Warmup
Not enough, probably. Just some time on the bike, some PVC pass throughs and a few ring dips and strict pullups

WOD
21-15-9 of
Strict weighted pullups (30)
Ring dips
Weighted situps (30)
Result: 13:33 or something like that? Maybe 12:33? It was hard keeping the 30 pound dumbbell between my feet, thighs, ankles, whatever.

Extra
I tried to do an EMOM of 1 min 1 muscle up and the 2nd minute 5 HSPU. The HSPU weren’t a problem, but I couldn’t get 1 muscle up. Hoping it was due to the 45 weighted pullups…

*****************

1/9/2016

Warmup
Burgener warmup – twice with PVC and then once with bar

Skill/strength
Find max snatch from blocks at knees – got 145 and failed 155
Then
5 sets of
5 pause squat (3 sec), rest 10 sec
Max strict pullups, rest 10 sec
Max bent over row (145), rest 90 sec
Results: 5 squat @235, but not solid 3 second pause on all 5, then 6 pullup and 10 row. Remaining rounds squat 215 with solid 3 sec pause on all 5 squats. Remaining pullup and rows went: 6/8, 6/8, 5/8 and 5/7

WOD
7 rounds, alternate with partner:
15 deadlift (95)
10 hang power clean
5 shoulder to overhead
3 suicides (approximately 10 feet, 20 feet, 30 feet)
Took my partner and I about 24 minutes to complete.

*****************

1/8/2016

Rest day – much needed

*****************

1/7/2016 – PM

At 24 hour:
5×5 bench press: 225, 235, 245, 265, 275×4
5×5 weighted box step ups: 25, 35, 45, 45, 45×4
5×5 seated box jump – Instead I did seated box jump to 30 inch box to depth drop to box jump over (20 inch box). I cycled through this numerous times, in no particular rush.
5×5 weighted dip – went to start this and noticed my belt was broken! How does that happen? I took it as a sign and stretched for about 20 minutes instead.
5×5 weighted pullup – nope, see above

*****************

1/7/2016 – AM

Warmup
3 rounds of Samson stretch, 10 kips on bar, 10 hollow rocks, 10 squat therapy

WOD
“McGhee”
AMRAP30
5 deadlift (275)
13 hand-release pushups
9 box jumps (24)
Result: 15+19 – my previous score from 2013 was 9 rounds and not RX. I’ll take that improvement! (and my notes show I used 185 last time. So quite an improvement)

*****************

1/6/2016

Warmup
Some foam rolling and then 2 rounds of 10 lunge, 10 knees to elbow, 10 pushups and 10 OHS with PVC

Strength/skill
Find 3RM snatch balance: Got 145 for 3, then 165 for 2.5…nearly had my third. Ran out of time before I could try again

WOD
EMOM20
Odd: 5 cleans (70%)
Even: 15 KBS (70)
Results: Used 185 for cleans and got through the 8 minute mark as RX, then dropped to 3 cleans and 10 KBS until the final round. In the final round I did 5/15.

Extra
5 sets max rep chest to bar: 9, 8, 7, 7, 6

*****************

1/5/2016 – PM

Warmup
Stretching

WOD
120 burpee box jump overs (24)
Result: 17:30’ish. My right calf started to tighten so I switched to box jump on and overs after 60 box jump overs.

Extra
Row 2K for PR…this didn’t happen. I was 1k into the row and …sunk. Was out of gas.

*****************

1/5/2016 – AM

Warmup
Bike for 5 min, then a med ball warmup with the class

WOD
30-20-10
Shoulder to overhead (135)
GHD Situps
5 muscle up between each round, including at end
Results: 17:15. I linked 2 muscle ups at one point, but I struggled otherwise. I got 4 muscle ups and failed 8-10, so I switched to 15 pullups and 15 pushups each round.

Strength
5×5 banded squat – green band anchored to 70# KB, purple band anchored to a 55# KB. 2 sets of 5 at 215, 3 sets at 235.

*****************

1/4/2016

Find 1 RM snatch
Find 2 RM box squat
Result: Got 170 and was under 175 several times and 180, but couldn’t stand them up. It’s getting back to normal slowly. Box squat I used a 12 inch box with two 10 pound plates stacked on it. I got 245 and failed 265.

*****************

1/3/2016

Rest day

*****************

1/2/2016

Warmup
30 sec on, 30 sec off various jump rope for 10 minutes

WOD 1
With a partner:
100 hang power cleans (95)
200 double unders
100 hang power snatch (95)
200 double unders
Every time the bar hits the ground or you trip on the rope, partners switch and both must do 5 box jumps
Result: I think it took us about 27 minutes

WOD 2
100 double unders for time
Result: 1:04. PR from 2013 was 2:30.

*****************

1/1/2016

Warmup
3 min easy pace on bike, then some vigorous intervals to get heart going. Then some stretching, some thrusters, some pullups, etc

WOD 1
“Fran”
21-15-9 of
Thrusters (95)
Pullups
Result: 3:56…2 seconds slower than my PR. I am blaming the pullup bars that were slippery!

WOD 2
30 burpees for time to a target 6 in above reach: 1:39

WOD 3
50-40-30-20-10-50 of:
KBS (55)
Stick jumps (about 15-16 inches above ground)
Results: 17:51 sweaty minutes.

Advertisements