June

6/30/17

Strength
Warmed up to the snatch in about 5 reps, not sure it was enough..
For time:
10 snatch (165)
10 thrusters (185)
10 clean and jerk (205)
Result: 10:55

Then, about 40 minutes later
1 mile run
5 rounds of Cindy
1 mile run
Result: 23:03

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6/29/17

Rest

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6/28/17

Bike to work day – about 40 miles on my bike

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6/27/17 – PM

Take 10 min to find heavy 3 rep OHS: 195, ran out of time
Then 5×5 at 90% of that: used 175 and only got 3 reps on the 3rd and 5th set

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6/27/17

Skill
10 minutes of handstand practice

WOD
21-15-19
Hang power cleans (135)
Glute bridges
Immediately into
7-5-3
Wall walks
Hang power snatch (135)
Result: 12:45

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6/26/17

Actual rest – we did 2 workouts over the weekend and sooooo much sitting in a squat or active shoulders overhead.

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6/24-25/17

Rest – getting my L2!

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6/23/17

WOD
400m run + 20 burpees
400m run + 19 burpees
400m run + 18 burpees
etc etc all the way down to
400m run +1 burpee
Result: 72:57 – whoa

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6/22/17

WOD
10 rounds
5 chin ups
10 strict sit ups
5 box jumps (36)
Result: 11:54

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6/21/17 – PM

WOD
5 rounds
2 minutes to row 500m
2 minutes to perform 10 reps bench press (used 245 for 2 rounds, 215 for final 3)

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6/21/17

Strength
EMOM8: 1 heavy thruster from ground (2@185, 5@205, 1@215)

WOD
3 rounds
2 min max air squats
1 min rest
2 min max box jump overs (24)
1 min rest
Result: 286 reps

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6/20/17 – PM

Skill
EMOM12
Min1: 3 deadlift off of a 45# plate (275)
Min2: 1 bar muscle up

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6/20/17

Strength
EMOM10: 1 heavy snatch: 185, 185, 190-f, 190, 190, 195, 195, 200-f
Rest a few minutes
EMOM10: 2 heavy snatch high pulls: 205×3, 215×2, 225×5

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6/19/17

Rest

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6/18/17

Father’s Day: walked/carried for 18 holes (almost 7 miles) and also rode the bike for about 17 more miles.

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6/17/17

Strength
CrossFit Total was on the menu today and I knew going in that there was no way I would match, much less set, any personal bests. I just haven’t felt strong over the past few weeks.
Deadlift: 365 and couldn’t budge 370. I was actually OK with 365 considering I hadn’t pulled anything over 300 for at least a few months.
Press: 205 – matched a PR. Couldn’t get 210 – tried twice.
Squat: 275 – failed 295. Knees weren’t the best.

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6/16/17

Strength
15 minutes to find max clean + 2 FS: no fails this morning – 95/145/165/185/195/215/225/235

WOD
AMRAP5
20 double unders
20 mountain climbers
Result: 7+1

Extra
EMOM10
Even: 10 GHD
Odd: 10 burpees AFAP

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6/15/17

Warm up: 400m run + 3 rounds of 3 inch worms, 5 scap pull ups, 10 squats, 15 hollow rocks

Pre game
EMOM10: 2 turkish get ups (1 per hand) – I used 72# for 8 of the 10 rounds, 1st 2 rounds I used 55.

WOD
100 KBS (55) – every break perform 10 v-ups
100 pull ups – every break perform 30 second plank
Result: 25 minutes – the pull ups took me for.ev.er.

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6/14/17

WOD
EMOM10
1 muscle up + 5 ring dips

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6/13/17

WOD
EMOM20
Even: 3 touch and go power snatch (used 165 for most)
Odd: 5 seated box jumps (jumped to 36in)
Then
EMOM10: 3 behind the neck snatch grip push press (205)

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6/12/17

WOD
5 rounds
250m row
15 T2B
Shoulder to overhead:
Rd1: 135: 15 reps
Rd2: 155: 12 reps
Rd3: 185: 9 reps
Rd4: 205: 6 reps
Rd5: 225: 3 reps
Rest 2 min between rounds
Result: 27 something?

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6/11/17

Rest
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6/10/17

Team WOD that started with 20 minutes of cardio and ended with a lot of HSPU and handstand holds
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6/9/17

Over about 3 hours of coaching

EMOM15
Min 1: 1 bar muscle up
Min 2: 1 ring muscle up
Min 3: 5 strict hspu

Back squat
Worked up to 265 and did 3 singles there, then anther 4 at 275, then just a few drop sets

Deadlift
Several at 245 and 4 at 295
Then E2MOM10: 5 double over hand grip Deadlift at 245

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6/8/17

Rest

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6/7/17

WOD
5 rounds for max reps
1 min burpees over the bar
1 min deadlifts (135)
Rest 1 min
Result: 190 reps

Rest 1 min between

5 rounds for max reps
1 min burpees over the bar
1 min shoulder to overhead (135)
Result: 112 reps

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6/6/17 – PM

Strength
EMOM20
Min1: 3 squat at 80% (245)
Min2: 5 hurdles

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6/6/17 – AM

Strength
EMOM20
Min1: 5 bench (225, 235, 235×4, 215, 215, 215×4, 215, 215×3, 185)
Min2: Waiter walk down/back with 55# KBs (I tried 72# 1 round, it was too hard with the bench)

WOD
3 rounds
200m run
10 power snatch (95)
Result: 5:34

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6/5/17

Warmup
Stretching

WOD
10 rounds
10 pull ups
100m run
10 push ups
100m run
(20 min cap)
Result: 9+1 – those runs got really slow

Strength
Worked up to a heavy 3 rep deadlift, which was only 275. Pathetic but since I haven’t deadlifted since I felt my back grab doing McGhee over a month ago…I guess I have to take it. I ended up doing 5 x 3 at 275.

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6/3 and 4/17

Rest

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6/2/17

30 stone ground to overhead (115)
Then
1 mile sandbag carry (I’m guessing it was about 50#)

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6/1/17

Rest

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