March

3/31/17

Drop in at Firebird CrossFit

Warm up
300m run, dynamic stretching

WOD
10 rounds
200m run
4 weighted pull ups (35# – not all dead hang)
3 pull ups
Result: 19:30

Then

Hiked Wind Cave at Usery mountain

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3/30/17

Drop in at Firebird CrossFit

Warm up
400m run, dynamic stretching

Strength
3×5 squat – 245x5x2, 255×5

WOD
3 rounds
12 reverse lunges holding 55# KB
50m single arm overhead walk (55# KB)
30 air squats
Result: 6:11

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3/29/17

Drop in at Firebird CrossFit

Warm up
400m row, dynamic stretching, 100m run + 10 “dumbbell slams” x2

Strength
10 min to find max power clean + jerk + clean + jerk
Result: felt pretty heavy and hit 215 and stopped

WOD
3 rounds
7 clean and jerk (155)
14 KBS (72)
21 “dumbbell slams” with 35# DB
Result: 9:34

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3/28/17

Rest – golf in AZ

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3/27/17

Drop in at Firebird CrossFit

Strength
5×3 front squat: 10×45, 8×135, 3×185, 3×205, 3×235 x2, 3×245, 2×245, 3×235

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3/26/17

Rest

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3/25/17

Partner WOD

100 KBS (55/35)
Run 100m
200 squats (95/65)
Run 100m
400 double unders (800 singles)
Run 100m
200 squats (95/65)
Run 100m
100 KBS (55/35)
Run 100m

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3/24/17

Warm up
Worked up to a heavy set of 5 thruster with 10 double unders after each set
45, 95, 145, 165, 185×4, 205×3

17.5
16:08

Then, later, for the heck of it, a member and I alternated rounds of 17.5 and got 14 rounds until both of our jump ropes broke. My legs are DONE

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3/23/17

Warm up
Some dynamic stretching

WOD
Odd morning
Worked up to 225 on bench and then
14 reps with slingshot – down and back monster walk with slingshot, rest a bit
15 reps with slingshot – monster walk
14? reps with slingshot – monster walk
500m row for time – 1:30.0 – PR!
15 reps with slingshot
500m row for time – 1:39.9 – that was hard

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3/22/17

Warm up
big front swinging arm circles (not sure what else to call them), sets of 10 at 2.5# plates per hand, 5# and then 10#, then 500m row, 3 rounds of strict pull ups and 20 lunges

WOD
3 rounds
5 muscle ups (ring)
10 back squat (185 – taken from ground)
Result: 11:13 – not all muscle ups were full extension at bottom, but I was happy to do 15 in a WOD

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3/21/17 – PM

Warm up
Not much again…jumped into 6:30 class as we only had 1 athlete. Just got my shoulders loose.

WOD
4 rounds
2 muscle ups (ring)
400m run
Result: Not sure, but again, my running is so terrible. That’s why I ran again tonight.

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3/21/17 – AM

Warm up
None, was coaching and jumped in with the 6am last minute. Small class and needed to run with Terry anway

Strength
Find max snatch – only got 185. Could tell I wasn’t ready

WOD
4 rounds
10 hang power snatch (95)
400m run
Result: 11:30 – I’m a terrible runner

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3/20/17

Warm up – stretching and a 400m run

WOD
5 minutes to complete
25 cal row
10 power cleans (185)
10 shoulder taps
Perform 6 rounds. Rest whatever is left in the 5 min window
That was terrible.

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3/19/17

Rest

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3/18/17

Partner workout and I think I did
29 burpee pull ups, 58 box jumps, 72 KB snatch, 100m run, 20 Russian twists and 20 double KB lunge

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3/17/17

17.4
176 reps – 4 better than last year.

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3/16/17

Rest

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3/15/17

Warm up
3 rounds 100m run, 10 walking lunge, 10 light goblet squat holds, 5 burpees

Strength
Take 20 min to find max power clean: 230 – really tight hamstrings/butt today, wasn’t expecting much.

WOD
5 rounds
10 hang power cleans (135)
50 double unders
Result: 10:10 – felt just exhausted the entire time

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3/14/17

Warm up
Just some movement to get the blood flowing

WOD
EMOM10: 5 sitting shoulder press (35# KB held bell up)
rest 1 min
EMOM10: 100m sprint
rest 1 min
EMOM10: 5 glute bridge (245 for a few, 275 for most, 295 for final 3 rounds)
rest 1 min
EMOM10: 200m row

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3/13/17

Warm up
Some dynamic stretching

Strength
EMOM14
Odd – 5 right leg only deadlift (135)
Even – 5 left leg only

WOD
50 deficit plate push ups
50 plate raises (45)
50 jumping lunge
50 lunge
50 K2E
50 ab mat sit ups
Result: 16:40

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3/12/17

re did 17.3
Only 80 reps this time. I was about 30 seconds faster to the round of 185, but with over 2 minutes to get 1 reps at 185 I couldn’t get it. Disappointing, but the positive was my C2B – very smooth and easy. The butterfly was even OK.

After I did
500m row
30 bench (195)
1000m row
20 bench
2000m row
10 bench
I didn’t really time it…but it took me forever. Around 30 minutes to slog through it.

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3/10-11/17

Rest days- my hands need a break. I hope to take a few long bike rides

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3/9/17

17.3
I completed 83 reps – 3 snatches at 185

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3/8/17

Warm up
Stretching, 400m run, push ups, squats and mountain climbers

WOD
With a partner
300 wall balls
After every 50 reps 30 pull ups
Result: took us 20:15

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3/7/17

Rest

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3/6/17

Warm up
400m run, 3 rounds of 10 leg swings, 10 squats, 10 cossack lunge, 5 pushup to downward dog

WOD
5 rounds of
3 minutes to complete:
10 front squat (185 – taken from ground)
10 box jump (36)
Max cal row
Rest 3 min
Result: 22, 10, 8, 14, 2

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3/5/17

Rest

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3/4/17

WOD
Partner WOD
6 Rounds of
30 Lateral Burpees over Med-Ball (partners alternate every 5 reps)
100M Farmer Walk 55/35 while the other partner does 30 Superman to Hollow Rock Transitions (Continuous Farmer Walks until transitions are done)
20 Med-ball Cleans 20/14 (partners alternate every 5 reps)
**Down and Back Resistance Run between each set**
Result: 27:11

Strength
Back squat: 10, 5, 5, 3, 3, 1, 3, 3, 5, 5, 10
Result: 185, 225, 245, 265, 275×2, 275, 265, 255, 255, 255, 225×6

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3/3/17

17.2
4 muscle ups – 82 reps. I’ll take it since I haven’t really done any bar muscle ups since last years Open

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3/2/17

Rest

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3/1/17

Strength
Bench press: 5 at 225, 245, 255, 265…3 at 275, 295, 305 (PR)… 1 at 315 and 325 (PR)

WOD
5x500m row with about 2 min rest
1:39.2, 1:39.5, 1:40, 1:43.5, 1:45100 KBS (55/35)
Run 100m
200 squats (95/65)
Run 100m
400 double unders (800 singles)
Run 100m
200 squats (95/65)
Run 100m
100 KBS (55/35)
Run 100m

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