May

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5/31/16

Warm up
EMOM8: 30 seconds jump rope, 5 squats

Skill
Worked on handstands for 15 min

WOD
AMRAP3: box jumps (30)
Rest 2 min
AMRAP3: box jumps (24)
Rest 2 min
AMRAP3: box step ups (24)
Result: 156 total reps

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5/30/16

Murph
Doing it in order without a vest
Result: 51:06. It was much harder doing it in order then partitioning.

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5/29/16

Rest

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5/28/16

Red Rocks workout – lots of steps

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5/27/16

Coaching all day today and the WOD is the deadlift/burpee team event. We’ll see how many times I have to do it today.
5am – with a male (455#) – 8:20
4:30pm – with a male (455#) – 10:40
Only twice. I’m shocked I didn’t get stuck doing it more.

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5/26/16 – PM

Barbell Club
3 snatches at 95% or greater of 1RM (175, 175, 180)
3 C&J at 95% or greater (225×3)
Find heavy 5RM Back squat (245×5, 265×3, 265×4)
5 sets of 10 good mornings (65), 20 abmat sit ups

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5/26/16 – AM

Warm up
100m run, 10 GHD, 10 hip ext, PVC work, some kip swings and squats

WOD
2016 Regional events 3 and 4
104 wall balls and 52 pull ups (we had a 9 minute cap)
rest 1 min
4 rounds of 28 pistols, 14 power cleans (115)
Result: 144 reps (my pull ups were not there today as I finished the WB in less than 5:30 and couldn’t get the pull ups in the remaining 3.5 min) and 122 reps (was very happy to do 84 pistols)

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5/25/16

Warm up
Some stretching, then I had to change the TP in the bathrooms, then some more squats and sotts presses with an empty bar

WOD
Attempted the snatch ladder from Regionals…using the girls weight…
Let’s just say I completed all the reps…

Bro session
Find heavy 5 rep bench, then hit 3 more sets at that weight (135, 185, 235, 255, 255, 255, 255×4)
Then 3 more sets max reps with Slingshot at 255 – 7, 7 and 8 reps
Then 3 sets max dips on dip bar – about 12 reps each set
Then 1 set max rep bar only strict curls, then 1 set max reps strict curls with 65# and finally a set of “21’s” with 65 #.

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5/24/16

Not the best day in the gym. Still feeling beat up. This is unusual for me. We did “Regional Nate” and I just took my time and did kipping MU and HSPU instead of strict and did 3+3 rounds. Then I tried to rush through my CrossFit total and only got 200 press, 285 squat and 335 deadlift. I just hurt. I was doing 355 for multiple reps the past few weeks on my deadlift. It was a depressing day. On to tomorrow!

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5/23/16

Rest – quads are STILL sore from Friday (and made worse on Saturday)

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5/22/16

Rest

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5/21/16

With the 7am class:
Buy in – 50 HRPU
30 thrusters (95), 10 GHD sit ups, 100m run
20 thrusters, 20 GHD, 100m
10 thrusters, 30 GHD, 100m
Cash out – 50 HRPU
Result: 17 something

About an hour later with 9am outside – a bunch of hill sprints, some burpees, cart wheels, crab walks, frog jumps, bear crawls and other activities up and down the hill. Basically an hour of random movements. It was great.

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5/20/16

Warm up
Stretching

Strength
Deadlift
5 at 60% (235)
5 at 70% (275)
5 at 80% (315)

WOD
Death by sprints immediately followed by death by squats

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5/19/16

Work up to heavy snatch with NO misses – 170
Work up to heavy clean with NO misses – 235

Find max jerk from rack – 235
then take off about 20% and do 5×3

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5/18/16

Warm up
General stretching

WOD
“Elizabeth”
21-15-9
Power cleans (135)
Ring dips
Result: 3:51 – nearly 20 second PR

Strength
Find max 5 rep weighted ring dip: 70# x4
Then in sets of 5 with little rest between: 50, 30, BW

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5/17/16

Warm up
3 rounds of 10 scap pull ups, 10 jump squats, 20 lunges – then 10 minutes of additional stretching

WOD
“Nicole”
AMRAP20
400m run
Max rep pull ups
Result: 72 pull ups in 6 full rounds, plus an additional 400m run

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5/16/16

Find heavy snatch from blocks – 165
Find heavy clean from blocks – 225
Front squat: 5 @80% (225), 5 @85% (235), AMRAP @90% x2 (2 and 3 reps)
5 rounds of 10 GHD sit ups, 10 sit ups.

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5/15/16

Rest

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5/14/16

4 rounds
Max rep bench at 245 (6 each round)
Max rep strict pull ups (I didn’t count..)
Then
5 rounds of 50 foot down/foot foot back sled push (90#)
100m 95# farmer carry

Then, later at a track

10x100m sprint with 100m walk for rest between

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5/13/16

“rest”

In house team “comp” tonight. It will include some push ups, wall balls, burpees and running

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5/12/16 – PM

15 min to find max of: snatch + 2 snatch balance – got to 175
15 min to find max clean + 2 FS – got to 215

3 sets of HEAVY walk outs, holding as long as possible – used 255 and held for about 15 seconds each attempt

5×5 rows while laying face down on bench – got to 225

5 rounds of 10 GHD sit ups + max plank. Rest about 60 seconds between efforts

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5/12/16 – AM

Warm up
500m row, 3 rounds of 10 squat, 10 push up, 10 v-up

Strength
Deadlift
5 @85% = 4 at 335
2 @90% = 2 at 350
AMRAP @95% = 1 at 365

WOD
150 Russian KB swings (70)
5 goblet squats on the minute, including at start
Results: 8:24

Extra
Deficit DL on 45# plate. Every 2 minutes do as many reps as possible, with straps, 225, for 10 minutes. I think I did 6-8 each interval.
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5/11/16

Warm up
3 rounds of 100m run, 10 squat, 10 sit up, 10 good morning

Strength
Strict press
5 @85% = 5 at 170
2 @90% = 2 at 185
AMRAP @95% = 1 at 190

WOD
EMOM20
Even: 5 power clean and jerk (135) and 10 air squats
Odd: 5o double unders
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5/10/16

Rest
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5/9/16 – PM

Oly work
EMOM9 alternate for 3 rounds at
3 snatch at 70% (130)
2 snatch at 80% (145)
1 snatch at 90% (165)
Made every snatch except my first attempt at 165

Rest a bit, then
EMOM9, alternating
3 cluster at 70% of max C&J (165)
2 cluster at 80% of max C&J (185)
1 cluster at 90% of max C&J (210)
Done

Then, 15 min to find 3RM front squat: 225, only one at 245.

Then 5×5 Pendlay row: ended with two sets at 225

Then 3 rounds max Chinese plank with weight on back

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5/9/16 – AM

Warm up
Some ab stuff and then some glute bridges, more abs and push ups

Strength
Back squat
5 at 85%
2 at 90%
AMRAP at 95%
Results: terrible. Gonna use the Incline as an excuse. My hamstrings still felt tight this morning. I did my 5 at 255 and 2 and 275 but couldn’t get 1 at 285.

WOD
Row 1k
30 thrusters (135)
Result: 8:25

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5/8/16

Rest

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5/7/16

Doing The Incline in Manitou Springs

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5/6/16

Warm up
3 rounds of 200m run, 15 DL, 10 squat, 5 snatch balance (all with empty bar, except run)

Strength
2×5 deadlift at 80% (310)
3×2 deadlift at 90% (345 – only got 1 rep in my 3rd set)
1×5 deadlift at 80% (315×4)

WOD
Nothing – I’m too sore, tired

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5/5/16 – PM

Warm up
Burgener warm up with PVC and then empty bar

Oly
Take about 15 min to find max 3 rep hang snatch (155 without any fails, time ran out)
Take about 15 min to find max 3 rep hang clean (215 success, only 1 rep at 225)
Take about 15 min to find heavy single OHS (195, 205-fx2)
Find heavy Bear Complex (145, 3 rounds of Bear at 155, then went on to do singles and got 195 and failed 205)

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5/5/16 – AM

My first go at a PiYo class. My gym got a PiYo instructor to run classes during the day and I took the class. It was fun!

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5/4/16

Warm up
Hip stuff, then ladder drills

Strength
Strict press: 2×5 at 160, 3×2 at 180, 1×5 at 160

WOD
10 hill sprints (about 50 yards, maybe?), rest was walk back to bottom
5x200m sprints with 1 min rest between
400m sprint (rest 3 min from last 200m sprint)
Results: 16:07

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5/3/16

Warm up
400m run, then 2 rounds of 20 hollow rock, 10 burpees, 5 tuck jumps

WOD
100-80-60-40-20
Double unders
Air squats
Results: 16:07

Strength
EMOM14
Odd: 5 bench press at 245
Even: 5 Pendlay row at 195
(I think I went 6, 5, 5, 5, 4, 3, 3 on bench…)

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5/2/16

Tried to get in some work before coaching barbell

Worked up to a heavy snatch, then got side tracked and lost momentum: got 175
Work up to a heavy C&J single: 235, failed the jerk at 240
Work up to a heavy front squat: 275, failed 285

EMOM7: 2 front squat at 225

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5/1/16

Rest

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