July

7/31/16

Rest

**********

7/30/16

Hiking Quandary Peak with my gym. Will be about 7 miles round trip with 3000+ feet of elevation change from trailhead to peak.

**********

7/29/16

Rest

**********

7/28/16 – PM

Warm up
None

WOD
EMOM20: 200m row
Immediately followed by
EMOM10: 10 burpees
Result: terrible in the heat. I ended up rowing about 3800 meters so not 200m per interval. I didn’t get 10 burpees every round either, I was just spent. I think I got 10 burpees for minutes 2-6 or 7, that’s it.

**********

7/28/16 – AM

Warm up
Hardly anything. Alarm didn’t go off so I barely made it to the gym and tried to wake up…

WOD
EMOM16
Odd: 40 sec deadlift hold (225)
Even: 40 sec plate hold above head (45)
Immediately followed by
EMOM14
Odd: 40 sec plank hold
Even: 40 sec flutter kicks
Result: it was not good. Not good.

**********

7/27/16 – PM

WOD
5 rounds of
Max rep bench press (245)
Max rep pull ups
20 abmat sit ups
Rest 2 min
Result: 5/11, 5/11, 5/12, 5/12, 5/9

**********

7/27/16 – AM

Warm up
Ladder work + stretching

WOD
10 rounds of
10 SDHP (95)
10 back squat (95)
10 wall ball (20)
Rest 1 min
Result: 20:12 and it was horrid

**********

7/26/16 – PM

Warm up
500m row then push press practice with PVC

Strength
Find heavy 3 rep max push press, 145×5, 195×3, 215×3

WOD
Farmer carry 1 mile (55# KB per hand)
Result: 33 minutes of terrible.

**********

7/26/16 – AM

Warm up
500m row, 2 rounds of 10 jumping squats, 10 push ups, 5 pop ups

Strength
3×3 overhead squat with 3 sec pause at bottom: 145, 165×2, 165

WOD
Carry an atlas stone 1.25 miles (75)
Result: About 25 or 26 minutes of fun. Had to pick it up about 20 times.

**********

7/25/16

Warm up
Probably not enough – just a few lifts working up to the WOD weight after coaching CrossFit Kids

WOD
5 rounds
1 deadlift (315)
2 muscle ups
3 power cleans (225)
4 handstand push ups (2 45# plates on each side)
500m run
Result: Worked out at 4:30pm in 95 degree weather and the running SUCKED – 26:40

**********

7/24/16

Rest

**********

7/23/16

Warm up
Joint rolling, 3 rounds of Cindy

WOD
“Hotshots 19”
6 rounds of
30 squats
19 power cleans (135)
7 strict pull ups
400m run
Result: 37:03. The only other time I did this I did 12 rounds because one member couldn’t make it to do the WOD…so I did his workout. It took me 1 hour and 40 minutes. No idea how long it took me to do the first 12 rounds.

**********

7/22/16

Warm up
None – jumped into the 4:30 class while coaching to make even number of athletes

WOD
With partner
AMRAP7 – one person completes a round, then next person completes
7 KBS (70)
7 burpees
7 squats
Rest 5 min
AMRAP5
5 KBS (70)
5:burpees
5 squats
Rest 3 min
AMRAP3
3 KBS
3 burp
3 squat
Result: 11+1, 11+3, 11+6

**********

7/21/16

Warm up
Stretching

Skill
10 min handstand practice

WOD
With partner
30 power snatch (135)
30 power snatch (155)
30 G2O (185)
30 G2O (205)
30 deadlift (295)
30 deadlift (325)
Result: We didn’t finish. I couldn’t pull the 325 deadlift after all the other work and my less than 100% back.

**********

7/20/16

Rest

**********

7/19/16

Warm up
3 rounds of 5 T2B, 10 push ups, 15 squats

WOD
AMRAP30
2 muscle ups
4 wall walks
8 KB snatch (55)
200m plate carry – need to hug it around waist (45)
Result: 5+4 – plate carry was terrible, but really happy with my muscle ups.

**********

7/18/16

Warm up
Bunch of stuff

Strength
3×3 back squat with a 5 second pause at bottom
Results: 225, 225, 245×1

WOD
8-4-2
Hang power snatch (155)
Strict weighted pull ups (55)
Strict HSPU
100xm running (800/400/200)
Result: 13:30

**********

7/15/16-7/17/16

All rest days – trying to get my back right

**********

7/14/16

Warm up
Jogging and stretching

Skill
10 minutes working on handstands

WOD
Buy in: 20 HPC (135)
5 rounds
15 bar facing burpees
30 jump rope – backwards
Cash out: 20 HPC
Result: 11:37

**********

7/13/16

Warm up
3 rounds of 100m run, 10 good mornings, 10 power snatch, 10 OHS + some stretching

WOD
Celebrating a member’s 50th birthday:
50 box jumps
50 kettle bell swings
50 walking lunges (25 per leg)
50 slam ball
50 sit ups
50 air squats
50 ring pull ups
50 single leg deadlift
50 push ups
50 double unders
Result: 23:46

***********

7/12/16

Warm up
Some stretching

Strength
1 power snatch every minute – adding 10# each minute
Result: only 225…depressing
Then
Find max bench
315 – almost 325 which would have been a PR. Not depressing

WOD
AMRAP12
10 deadlift (225)
10 wall ball
10 power snatch (145)
25 double unders
Immediately followed by 800m run
Result: 3+10 in AMRAP and run took 4:36! Ouch!

Extra
100 sit ups

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

7/11/16

Back isn’t 100% – another rest day

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

7/10/16

Rest

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

7/9/16

Warm up
100m run, 20 power clean (bar only), 100m run, 20 cleans, 100m run, 20 thrusters

WOD
“Holleyman”
30 rounds
5 wall ball
3 HSPU
1 power clean (225)
Results: 35:54

Then

Yoga

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

7/8/16

Rest

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

7/7/16

Warm up
2 rounds of 20 lunges, 20 jumping jacks and 20 jumping squats

Skill
10 minutes to work on handstands

WOD
AMRAP14
28 situps
28 step ups (24in box, 14 per leg)
28 single leg KB DL (14 per leg, 55# KB)
Result: 4+39

Strength
EMOM10
3 snatch (135) – failed 3 total attempts in first 4 rounds, then no misses the rest

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

7/6/16 – PM

Warm up
None – a member needed a partner at the 5:30 class…so…

WOD
Deck of Cards
Diamonds: KBS (55)
Hearts: row for cal
Spades: strict S2O (95)
Clubs: hand release push ups
Jokers: both run 400m
Result: 23:xx

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

7/6/16 – AM

Warm up
Sorting decks of cards before 5am

WOD
Deck of Cards
Diamonds: KBS (70)
Hearts: row for cal
Spades: S2O (155)
Clubs: deficit push ups
Jokers: both run 400m
Result: 28:07

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

7/5/16

Strength
3×3 at 90% of 1RM back squat
I used 275 which is probably a bit high and got 3, 2 and then couldn’t get 1 for my final set…

WOD
3 rounds
100 double unders
Bear crawl about 60 feet
Crab walk about 60 feet
Result: 9:18
Then
20 wall walks

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

7/4/16

Strength
Find 1RM bench press: 315 (didn’t go to failure, so not sure if I could have got 320, but 315 felt pretty damn heavy)

WOD
“1775”
AMRAP60
17 power cleans (135)
75 air squats
200m barbell carry
200m run
200m plate carry
200m run
200m plate carry

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

7/3/16

Rest

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

7/2/16

At a track with a partner
3x400m (rest while partner runs)
2x800m (rest while partner runs)
1×1200
Immediately following the 1200
Walk 200m, sprint 200m x2
Walk 400m

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

7/1/16

Warm up
Rowling with class

WOD
Every 5 minutes run 200m followed by
Interval 1: 50 wall ball
Interval 2: 40 deadlift (135)
Interval 3: 30 hang power clean (135)
Interval 4: 20 shoulder to overhead
Interval 5: 10 thrusters

Advertisements