July

7/31/17

WOD
For about 10 minutes, maybe every 30 seconds? Alternate between 1 bar muscle up and 1 ring muscle up
Then
EMOM20
Even: 200m run
Odd: 5 floor press (245) + 5 TTB
Result: Only did the 200m run the 1st 3 intervals and the last, rest was 100m runs. Failed the 245 floor press 1 round

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7/30/17

Rest

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7/29/17

WOD
‘Deck of Cards’
In teams of 2
Hearts – row for calories
Diamonds – KBS (55/35)
Clubs – hand-release push ups
Spades – shoulder to overhead (95/65)
Joker – both partners run 400m
Result:

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7/28/17

Skill/strength
Take 10 minutes and 10 minutes ONLY to find a max deadlift while standing on a 45# plate: 360
Then, back off to about 80% of that max
EMOM10: 2 deadlifts at ^^^ that weight (I used 290)

WOD
200 double unders
50 seated strict press (95)
50 bent over rows (135)
200 double unders
Result: 19:45

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7/27/17

WOD
“Filthy Fifty”
Result: 31:10

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7/26/17

Skill/strength
EMOM5: 5 hang power cleans with (95)
Then
EMOM10: 2 hang power cleans
About half of the rounds with 195 and the others with 215. Only got 1 rep a few rounds

WOD
AMRAP10
5 clusters (135)
20 sit ups
Result: 6+15

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7/25/17

WOD
AMRAP20
3 wall ball
3 KBS (55)
3 burpees
100m run
6 wall ball
6 KBS
6 burpees
100m run
9 wall ball
9 KBS
9 burpees
100m run
Continue escalating until 20 minutes has elapsed.
Result: Completed the 18’s and got 21 wall ball, 21 KBS and 14 burpees.
Then
Strength
2 deadlift every minute, adding 20# each minute
Started at 135 and only got 1 at 335

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7/24/17

Strength
Tempo back squat
Every 3 minutes, for 5 sets
3 squats with a 3 second descent and 3 second pause at about 70% of your 1 rep max. I used 215

WOD
21-15-9
HSPU
Hang power snatch (95)
Result: 12:08 – HSPU were a struggle

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7/23/17

Rest

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7/22/17

At a track
100m single arm overhead carry, other arm farmer carry (55# KB)
500m run
100m opposite arm of above
500m run
100m double overhead arm carry
500m run
100m double overhead arm carry
500m run
Then
Some band resistance work

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7/21/17

Rest

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7/20/17

WOD
“Manion” with a partner
7 rounds
400m run (we ran a total of 400m, so I ran 200m each)
29 back squats (135)
Result: 24:52

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7/19/17

Strength
5 rounds
10 floor press @225 (10, 10, 10, 10, 7 – all UB)
5 strict pull ups
10 weighted sit ups (35# KB for 2 rounds, 55# KB)

WOD
15 Power clean and jerk (135)
30 HRPU
12 PC&J
24 HRPU
9 PC&J
18 HRPU
6 PC&J
12 HRPU
3 PC&J
6 HRPU
Result: 10:05 – the floor press really killed my push ups.

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7/15-18/17

Rest – golfing in Utah

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7/14/17

Strength
5×5 double overhand grip deadlift
275, 280, 285, 290, 290, 225×8

WOD
3 rounds
In 2 minutes – run 200m, AMRAP C&J (135)
Rest 2 min
Result: 40 reps
Then
4 rounds
Max effort dips on dip bar
Max effort curls with bar only

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7/13/17

Rest

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7/12/17

WOD
EMOM8
Odd: 1 muscle up to 20 ring support hold
Even: 20 seconds chin over bar
Rest 2 min
EMOM8
Odd: 3 strict HSPU to 20 second HS hold
Even: 20 second goblet squat hold (55)
Rest 2 min
EMOM8: 1 muscle up
Rest 2 min
Death by rowing – add 2 calories each minute until failure

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7/11/17

WOD
Every 5 minutes perform 200m run followed by
1st interval: 50 wall ball
2nd interval: 40 deadlift (135)
3rd interval: 30 hang power cleans
4th interval: 20 push jerks
5th interval: 10 thrusters

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7/10/17

Strength
Back squats: 10-5-3-1-1-1-3-5-10
215, 235, 255, 275, 285, 285-F, 265, 255, 235×9

WOD
500m row
1:28.5 – PR!!

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7/9/17

Rest

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7/8/17

WOD
With a partner:
AMRAP29
6 power snatch (95), 6 strict pull ups, 11 box jumps (24)
One person performing above, other is running 400m with 20# med ball
My partner and I got 12+8

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7/7/17

WOD
New CrossFit total
Bench: 330, PR, didn’t try 335
OHS: 225, tied PR, failed 230 twice
Clean: 245 felt easy, but I couldn’t get 250, tried 3 times

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7/6/17

WOD
Fran
Result: 4:18 – I did 18 pull ups UB for the round of 21 and afterwards my pull ups went south quick. I wonder if I did it again if I broke up the pull ups sooner (maybe 3 sets of 7?) if I wouldn’t have more in the tank for later rounds. I did all of the thrusters UB.

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7/5/17

Strength
EMOM15 – one of the following complex: deadlift/hang power clean/front squat/push press
I used 155 for around 9 or 10 rounds and 175 for final 5 or 6
Did this again in the afternoon and did 185×3, 195×3, 205×3, 210×2, 215×1

WOD
3 rounds
30 wall balls (20)
30 power snatch (75)
Result: 12:11 – only 14 seconds faster than 4 years ago. But it is 14 seconds.

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7/4/17

WOD
“Hidalgo”
2 mile run
2 minute rest
20 cleans (135)
20 box jumps (24)
20 overhead lunge (45# plate)
20 BJ
20 cleans
2 minute rest
2 mile run
Result: was supposed to wear a vest for RX, but that wasn’t happening. Still took me 55:15 grueling minutes.

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7/3/17

Pre WOD
Tabata shoulder to overhead (95): 80 reps
Rest 2 min
Tabata T2B: 32 reps

Then

21-15-9
Deadlift (225)
Box jumps (30)
Result: 6:52

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7/2/17

Rest

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7/1/17

WOD
8 intervals of:
300m run – fairly hard
100m walk
Then
Tabata push up – went for 11 per round, went too easy.

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