October

10/31/16

Warm up
400m run, 4 rounds of 10 scap pull ups, 10 push ups, 10 glute bridge, 10 squat

WOD
5 rounds of
1 min max double unders
1 min max S2O (45)
1 min max box jumps
1 min max wall ball
1 min rest
Result: I think 657 reps

**********

10/30/16

Rest

**********

10/29/16

WOD
AMRAP10 of
20 GHD sit ups
5 cleans (205)
Result: not good. The GHD’s started to hurt my back so mid way through my 2nd set of 20 I stopped getting full range of motion….which translated into my cleans not being as strong.
After I did a quick 100m farmer carry with 55s

**********

10/27/16

Deadlift: 10-5-3-1-1-1-3-5-10
Result: 245×10, 295×5, 325×3, 355×1, 375-f, 365-f, 335×1, 305×5, 275×10

Bench: 10-5-3-1-1-1-3-5-10
225×10, 255×5, 290×3, 310×1, 320×1-f, 325×1-f, 290×2, 265×4, 245×7

**********

10/26/16

Rest

**********

10/25/16

Warm up
3 rounds of Cindy

WOD
27-21-15 of
Back squats (165)
HSPU
Result: 15:04 – has to be the most HSPU I have done in a WOD

**********

10/24/16 – AM

Bench, sets of 10: 45, 95, 145, 195, 215, 235, then with slingshot: 255, 255x8x2
Strict pull ups: 7@10#, 7@20#, 6@30#, 6@40#
Rows face down on bench: 95×15?, 145×10+x3 sets, 95×15?
Weighted ring dips: 7-8 reps at 25# and 50#, then 5 reps at 75# right into max reps unweighted and I think I got 8

PM

A lot of modified GHD sit ups, hip extensions and banded good mornings

**********

10/23/16

Rest

**********

10/22/16

WOD
3 rounds
10 power snatch (155)
10 strict knees to elbow
10 burpees
10 strict knees to elbow
Result: 14:44 – the K2E were pretty tough

**********

10/21/16

Strength
5×5 bench: 45, 95, 145, 195, 215, 235, 255, 275, 280×4
5×5 front squat: 45, 95, 145, 195, 215, 235, 245×4

Rested quite a while – 2 hours?

EMOM10
Odd: 15 burpees to 6 inch target
Even: 20 squats

**********

10/20/16

Rest

**********

10/19/16

Warm up
Various movements – 40 sec on/20 sec off

WOD
10 rounds of
7 SDHP (95)
7 front squat (95)
7 push jerk (95)
Result: 12:40 – felt really weak today, especially in the shoulder to overheard which is normally a strong movement for me.

**********

10/18/16

Warm up
400m run then 3 rounds of 10 squat, 10 sprawl, 30 second handstand hold

Strength
5×3 strict press: 155/165/170/175/185

Extra
Went something like
Rowling for 1000m with partner – so rowed 500m and did about 30 burpees
Then did 10 burpee strict pull ups for finishing 2nd in rowling
Then did 50 burpees AFAP – about 1:50

**********

10/17/16

Warm up
About 5 squats and some arm circles – did this at 4:30am before coaching the 5am class. No warm up was a bad idea…

WOD
AMRAP20
5 pull ups
10 push ups
15 squats
20 pulls on the rower
Score = number of calories rowed
Result: 145 and nearly throwing up

**********

10/16/16

Rest

**********

10/15/16

Warm up
300m row, 30 glute bridges, 30 mountain climbers, 30 sec handstand hold + stretching

WOD
AMRAP10
14.1
30 double unders
15 power snatch (75)
Results: 6 rounds – only 7 reps more than when I did it in 2014, but I will take it since I know I push a bit harder during the Open.

**********

10/14/16

Warm up
Stretching and then some ladder work

WOD
AMRAP20
5 clean and jerks (185)
10 toes to bar
Rest 30 seconds
Results: 8+4 rounds/reps

**********

10/13/16

Strength
Box squat EMOM (used a bench to sit on)
EMOM5: 5 box squat at 185
Rest 2 min
EMOM5: 5 box squat at 225
Rest 2 min
EMOM5: 5 box squat at 275
Rest 2 min
EMOM5: 5 box squat at 315

Coached CF Kids, then

AMRAP10
Muscle ups
I got 19 and felt good to get 19….and not rip

**********

10/12/16

WOD
50 wall balls
50 deadlift (185)
50 HSPU
Whenever you break the wall ball or HSPU you must hold the deadlift at the top for 15 seconds
Result: 13:14

**********

10/11/16

WOD
5-5-5 overhead squat: 95, 115, 135, 155, 175, 195×4
3-3-3 snatch balance: 95, 135, 155, 165, 175, 185-F
1-1-1 hang snatch: 95, 115, 135, 155, 175-F

**********

10/6/16 – 10/10/16

Rest – traveling to Wisconsin for nephews wedding. I think 5 days off will be good for my body.

**********

10/5/16

WOD
“Marston”
AMRAP20
1 deadlift (335)
10 toes to bar
15 bar facing burpees
Result: RX is a 405 deadlift…but I don’t have that…and 335 was plenty heavy for me today. I scored 6+18

**********

10/4/16

WOD
5 rounds
15 chest to bar pull ups
30 pistols
Result: RX on the left leg for the first 3 rounds, used a box to push off of for my right leg – my right knee isn’t 100%. Then somewhere in the middle of the 4th set of 30 pistols I started to feel the front of my left knee, so from then on I used the box to push off of for both knees. I think my time was around 19 minutes.

**********

10/3/16

WOD
AMRAP20
100 double unders
100 ft walking lunge
Result: 6+72

**********

10/2/16

Rest

**********

10/1/16

All for max reps

3 rounds
1A: Bench press (225)
1B: Shoulder press (45# KB)
1C: Dips on dip bar
About 90 seconds rest between rounds

3 rounds
2A: ring rows
2B: strict pull ups
2C: pendlay row (135)
About 90 seconds rest between rounds

3 rounds
3A: 10 GHD Sit ups
3B: 10 hip extensions
3C: stone hold at mid section (115)