April

4/29-30/17

Rest

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4/28/17

Was supposed to do “McGhee” today, but after 4 rounds (or 5?) my lower right side of my back started to give signals. I tried to pick up the 275 deadlift one more time and it just felt really heavy, so I decided to pull the plug. Live to fight another day.

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4/27/17

Rest

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4/26/17

Strength
Weighted pull ups and chin ups – alternating
5 each at no weight, 15#, 25#, 35#, 45#, 45#, 45#

WOD
“Stephen”
30-25-20-15-10-5 of
K2E
Straight leg DL (95)
GHD sit ups
Back extensions
Result: 29:30 – but stopped doing full ROM GHD’s in the set of 20 and went to sit ups for the sets of 15, 10 and 5

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4/25/17

Strength
5×5 back squat: 5 at 185, 235, 255, 255, 265×4

WOD
4 rounds
1 min max rep air squat
1 min max rep push up
1 min max rep burpee
1 min max rep double under
1 min rest
Result: 560 reps

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4/24/17

WOD
“Jack”
AMRAP20
10 push press (115)
10 KBS (55)
10 BJ (24)
Result: 11+15

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4/23/17

Rest

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4/22/17

About 60-70 minutes of various activities at Red Rocks

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4/21/17

Rest

Worked out with one of my classes since a member was doing it alone
“DG”
AMRAP10
8 T2B
8 DB thruster (35)
12 walking lunges (35
Result: 6+11

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4/20/17

Strength
Find 3 rep max push jerk: got to 225 and failed my first attempt at 235

WOD
AMRAP12
8 HSPU
16 push up
24 squat
Result: 4+4 rounds

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4/19/17

Strength
5×10 elevated backwards lunge (standing on 45# plate): 95, 135, 165, 175, 185

WOD
AMRAP5
24 double unders
12 sit ups
6 sprawls
Result: 5 rounds

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4/18/17

Strength
5×5 OHS with 3 second pause: 95 (warm up), 135×2, 145×2, 155

WOD
5 rounds
3 snatch (165)
10 burpees over the bar
Result: 8:54

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4/17/17

WOD
‘Morrison’
50-40-30-20-10 of
Wall ball
Box Jump (24)
KBS (55)
Result: 30:20. I was flying through the 50’s and my 40 wall balls in less than 10 minutes…then it fell apart.

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4/15-16/17

Rest – Happy Easter!!

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4/14/17

Warm up
Stretch, then an EMOM working up to a few singles at power clean weight for WOD

WOD
10 rounds of
100m run
1 power clean (240)
Result: Not sure, I lost track of rounds and I think I did 11 rounds. But I didn’t realize at 240 ties a PR…and I did that weight for about 14-15 reps. I’ll take that positive.

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4/13/17

Warm up
Ladder work

WOD
‘Adrian’
7 rounds of
3 forward rolls
5 wall walks
7 T2B
9 BJ (30)
Result: 19:12 – those wall walks set me back on everything else

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4/12/17

Warm up
2 rounds of 100m run, 10 v-ups, 15 press (bar only), 10 kips

WOD
‘Daniel’
50 pull ups
400m run
21 thrusters (95)
800m run
21 thrusters
400m run
50 pull ups
Result: 21:48 – running absolutely killed me…

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4/11/17

Warm up
Some burpees, stretching and other stuff

Strength
5 rounds of
3 front squat with 3 second pause at bottom, rest 30 seconds
10 single arm bent over rows (88#), rest 90 seconds
I used 185 for 2 rounds, 195 for 2 and the last round I used 195, but didn’t get 3 seconds pause on the last squat

WOD
E3MOM: row 30 seconds all out
Result: I think I went 18, 17, 17, 17, 16, 17, 16, 15 calories?

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4/10/17

Warm up
500m row, 3 rounds of 8 push ups, 12 mountain climbers, 8 jumping squats, EMOM3: 15 burpees

WOD
‘Karen’
Result: 8:35 – disappointing. Was hoping for sub 7…and didn’t even PR.

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4/9/17

Rest

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4/8/17

WOD
Partner “Rahoi”
AMRAP24 – alternating rounds
12 box jumps (24)
6 thrusters (95)
6 bar facing burpees
Result: we got 16+22 reps

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4/7/17

Warm up
Banded stretches on rig: hamstrings, hips, shoulders

WOD
AMRAP5
10 bench (135)
20 cal row
3 min “rest” tried to get 20 strict pull ups
AMRAP5
Same as above
3 min rest, again tried to get 20 strict pull ups
AMRAP5
Same
Result: 3 rounds + 10 bench and 2 cal, 17 pull ups, 3 rounds + 10 bench, 13-15 pull ups, 3 rounds

Then

EMOM10
Min 1: 10 burpees AFAP
Min 2: 10 GHD sit ups

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4/6/17

Strength – pre-hab
Cycled through bench with slingshot, monster walks and side steps with slingshot, various movements with physio band for shoulders/rotator cuff and front levers on the rings
Bench – 95, 145, 195, 245, 275, 295, 325×6
Then
Found max of power clean/clean/push jerk x2: got 215 and 1 jerk with 225

WOD
Beep test – down and back
Result: 4-2

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4/5/17

Warm up
500m row, and then probably not enough..

WOD
“Carse”
21-18-15-12-9-6-3 of
Cleans (95)
Double unders
Box jumps (24)
Deadlifts (185)
*Start each round with a 50m bear crawl
Result: 39:18 grueling minutes…

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4/4/17

Warm up
500m row, 3 rounds of 10 ring rows, 10 pass throughs, 10 OHS, 5-7 downward dog to push ups

Strength
EMOM15
Min 1: 5 snatch grip deadlift
Min 2: 3 snatch high pulls
Min 3: 1 snatch with a 5 second hold in the squat
Result: 135 for 2 rounds, 155 for 1 round and 165 for final 2

WOD
“Randy”
75 power snatches (75)
Result: 4:04 – 14 second PR

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4/1 – 4/3/17

Rest

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