June

6/30/16

WOD
A throwback of sorts
EMOM14
Even: 20 curls (45)
Odd: 20 behind the neck tricep extensions
Then
3 rounds, max rep Pendlay rows (185): 8, 8, 7
30 GHD situps
3 rounds max rep floor press (185): 15, 12, 8
30 sit ups
3 rounds max rep rear flys – first with 30# and then burn out with 15#
30 sit ups
3 rounds max reps pec fly’s with a green band: 20, 15, 12
30 GHD sit ups

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6/29/16

Warm up
Couch stretch, then 2 rounds of 10 goblet squat, 20 mountain climbers and 30 jumping jacks…my legs are wrecked, which isn’t good for the WOD…

WOD
50 box jump overs (24)
40 back squat (225)
30 box jumps (24)
20 front squat (225)
10 burpee box jumps (24)
Result: 29:56…slow going. Not sure I will be able to stand up for a few days.

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6/28/16

Warm up
Lots of stretching – feeling the squats from yesterday

WOD
“Helen”
3 rounds of
400m run
21 KBS (55)
12 pull ups
Result: 10:48 – 24 seconds slower than my lifetime PR. Between the squats and pull ups from yesterday (which I did about 12 hours ago) I think I’ll take the time, even though it is off my PR pace.

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6/27/16

Warm up
Not much – pretty much jumped into class after teaching CF Kids

WOD
150 air squats
75 strict press (45)
100 air squats
50 strict press
50 air squats
25 strict press
Every 2 minutes, including at start, 3 strict pull ups
Result: 14:18

Extra
50 GHD sit ups

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6/26/16

Rest

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6/25/16

Hiking up Bison Peak – about 12 miles round trip with about 4,000 feet of elevation change.

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6/24/16

Rest

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6/23/16

Warm up
General active stretching

Skill
Spent 20 minutes working on handstands – I WILL GET ONE ONE DAY!

WOD
4 rounds of 45 seconds of work, 15 seconds of rest
KBS (55)
Box jump overs (24)
Row for cal
Wall balls
Results: 258 reps

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6/22/16

Warm up
3 rounds of 200m run, 20 slam balls, 15 jumping jacks

Strength
Find 3RM deficit deadlift (1 45# plate)
95, 185, 235, 275, 295, 325×1 – didn’t want to push it with my back

WOD
EMOM20
Even: 30 sec max rep back squat with bar only
Odd: 45 sec wall sit

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6/21/16

WOD
100 box jumps (24)
75 push ups
50 pull ups
26 pistols
Result: 14:51

Extra
4 rounds of
Max rep bench (225) – 7, 8, 3.5, 5
Max strict pull up – 5, 5, 4, 2 (almost ripped – but caught it in time)
15 GHD sit ups – not full range of motion due to my back

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6/20/16

Nothing heavy
WOD
21-15-9 – thrusters (95)
42-30-18 – bar hop overs
84-60-36 – double unders
Result: 8:09

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6/19/16

Golf – back felt great – carried/walked

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6/18/16

More rest

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6/17/16

60 min cap
400m run
20 burpees
400m run
19 burpees
400m run
18 burpees
etc until
400m run
1 burpee
In 60 minutes I made it to the round of 4 burpees. My knees hurt…

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6/15/16 and 6/16

Back got super tight yesterday after sitting at work. Taking a few days off to allow it to rest.

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6/14/16

Strength
Find max of high hang clean, hang clean, clean: 205 and got the high hang and hang at 215 then felt my back tighten up so I pulled the plug.

WOD
7 rounds of
15 KBS (55/35)
10 jumping squats
100m sprint
Rest 2 min
Result: 1:08, 1:05, 1:05, 1:06, 1:07, 1:08 and 1:09

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6/13/16

Find max snatch: 190

Find max clean and jerk: 225…*sad face*

Find max front squat: 280

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6/12/16

Rest

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6/11/16

Strength
With no warm up take 10 min to find heavy bench: 275
Then did max effort drop sets: 245 (8), 195 (7), 145 (10?), 95, 45

Then
EMOM30, resting every other minute
Max row for calories
Max front squat (95)
Max T2B
Max evil wheels
Max pendlay row (95)

Rest about 1 hour, then at track
Sprint warm up
5 rounds 5 broad jump + 50m Sprint
Then
5 rounds 10 leap steps + 50m Sprint
Then
400m jog, 200m walk x2

Then
18 holes of golf, walking and carrying my clubs
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6/10/16

Strength/skill
E2MOM16
Odd: 5 deadlift at 315
Even: max handstand hold against wall

Extra – I ran 5x400m with a member of our gym who is blind. Had about 90 seconds rest between

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6/9/16

Warm up
200m run followed by air Fran

Strength
EMOM10 – 2 snatch
Started at 145 and moved to 155 after 3 minutes

WOD
E2MOM20
10 burpees
10 sit ups
10 jumping squat
10 sit ups
I used an empty bar for my jumping squats for the 1st 2 rounds, then 65# for 3 rounds, then no weight for a few rounds and then back to 65# for 1 more round, 2 rounds air jump squats and the last round with 65#.

Extra – clean the gym floor for time – 63 minutes!

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6/8/16

Strength
4 rounds of max rep bench – ascending weight
Immediate max rep strict pull ups
245×8 and 6, 265×5 and 6, 285×3 and 6, 295×1 and 6

WOD
Every 10 minutes run 1 mile x3
7:55, 8:15, 8:45

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6/7/16

Rest – golfing

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6/6/16

Warm up
Two handed waiter walks tabata style, squat therapy

Strength
EMOM10 – 5 OHS @135

WOD
AMRAP15200m run
20 push ups
Result: 8+100m

Oly
Some snatch and C&J work, it was ugly
Then some strict pull ups

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6/4/16 – 6/5/16

CF Kids cert – no real “workout” just games in the cert.

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6/3/16

Strength
Find 5 rep max seated press (155 – 165×3)

WOD
100 shoulder to overhead (135)
Every break = 30 double unders
Result: 10:27

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6/2/16

Warm up
General stretching

Skill
Handstand practice for 15 minutes

WOD
3 sets AMRAP glute bridges (225): 9, 9, 11, 8
3 sets for as long as possible – weighted planks (45): about 45 sec per
3 sets of 15 evil wheels
3 sets AMRAP good mornings (95): 10, 8, 6

Oly
Find 3rep max snatch: 165 I think
Find 3 rep max C&J: 205 then jumped to 225 & was gassed
Find max snatch balance from rack: 185

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6/1/16

Warm up
General stretching

WOD
In teams of 3
Front rack lunge (135) (about 10 steps)
5 burpees over the bar
Front rack lunge back
200m run
As soon as the 1st person is done with lunges, 2nd person starts their lunges while 1st person is running. 3rd person is waiting their turn
Result: we got 8 full rounds in 40:50.

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