May

5/31/17

Warm up
3 rounds: 100m run, 10 squat, 10 plate G2O, 10 jumping jacks

WOD
6 rounds, 1 every 5 minutes
200m run
10 burpee box jumps (24)
10 KBS (72 or 88)
All out each round
Result: pain. It was pain.

*******************

5/30/17

Skill
10 minutes working on handstands

Strength
E2MOM20
1 of the following: power clean – hang power clean – hang clean – clean
Result: 145, 165×2, 185×2, 195×3, 205×1, 215×1

*******************

5/29/17

WOD
Murph
With a vest
Broke it up into 20 rounds of 5/10/15
Result: 45:36

*******************

5/28/17

Rest

*******************

5/27/17

WOD
With a partner
Waterfall style – essentially turned into a 30 minute AMRAP, was supposed to be 5 rounds
200m run
20 thrusters (95)
20 Russian KBS (55)
20 deadlift (135)
20 sit ups
banded partner run (about 40 feet down and back each)
In the 30 minutes we completed 3 full rounds and the run each and I got into about 10 thrusters

*******************

5/26/17 – PM

Strength
Did this over about 2 hours while the class was out running
Worked up to a heavy single bench: Got 315, then nearly had 325
Did about 3 sets max effort bench at 245 – 8 reps each time
Drop set: 8@245, 8-9@195, 10?@145, 15@95
Then with 50# DBs did more bench: 2×20, 1×15
Then single arm shoulder press with 50s – 8 reps per arm 1 round, then 10 per arm for 2 rounds
Then 3 sets of 10 tricep pull downs with band
Then 2 set of barbell curls with 65# – 23 reps each time

*******************

5/26/17 – AM

Strength
EMOM12
Even: 5 bent over rows (135×2, 155×2, 175×2)
Odd: 10 front rack lunge (135x10x2, 155x8x2, 175x4x1, 135x8x1)

WOD
AMRAP20
10 floor press (135)
5 evil wheels
10 back squat (135)
500m run
Result: 4+12

Strength
EMOM8: 2 cleans at 80% (200#)
Was going to try to do EMOM8 1 clean at 90% but I was spent

*******************

5/25/17

WOD
AMRAP5
10 KBS (55)
20 DUBs
Result: 7+10
Rest 3 min
AMRAP5
100m run
10 pull ups
Result: 4+100m
AMRAP5
13 cal row
10 burpee over rower
Result: 2+15
AMRAP5
10 wall ball
5 med ball clean
Result: 4+11

*******************

5/24/17

WOD
5 rounds of
1 min max SDHP (95)
1 min max ab mat sit ups
1 min max box jumps (24)
1 min max KBS (55)
1 min max stick jumps (over bar – over/back = 1)
Rest 2 min
Result: 526 reps

*******************

5/23/17

Rest

*******************

5/22/17

Skill
EMOM10: 1 muscle up

WOD
5 rounds
3 of the following complex: 1 T2B, 1 Pull up, 1 C2B
5 hang snatch (155)
Result: 13:19

*******************

5/21/17

Rest

*******************

5/20/17

Warm up: Stretching

WOD
20 of each of the following:
Power snatch (135)
Box Jump (24)
Burpees over the bar
Hang power clean (135)
HSPU
T2B
KBS (55)
Goblet squat (55)
Wall ball (20)
Pistols
Med ball clean (20)
Result: 24:06 – much, much harder than expected

*******************

5/19/17

Warm up: Stretching, slow 500m row

Skill
Take 10 minutes to work on handstands – I practiced a proper kick into a hand stand
Then
EMOM10: 10 shoulder taps – I faced the wall
Then
E2MOM10: max handstand hold
Then
Every 30 seconds, for 5 minutes: 10 push ups

*******************

5/18/17

Warm up: Nothing, unfortunately

Strength
Take about 10 minutes to find max 3 rep front squat: 45, 95, 145, 195, 225, 245×2, 250×2
Then
Every 2 minutes perform 5 front squat at about 60% of above: I used 145 for a few rounds, then 165 and then stopped with 2 rounds left because knee wasn’t feeling good
Then
Take 10 minutes to find max strict press: 195
Then
EMOM5: 1 rep at that weight. I went 195 for 1 and then 185 for the rest
Then
5×5 seated box jump

*******************

5/17/17

Warm up: Dynamic stretching

WOD
Buy in: 1000m row
3 rounds of
15 deadlift
10 C2B
5 burpee box jump over (24)
Cash out: 800m run
Result: DNF – I left the building for my run around 14 minutes into the workout and both calves cramped pretty bad. I couldn’t run. I also had a really hard time catching my breath this morning. Might be the lack of sleep the past 2 nights.

*******************

5/16/17

Warm up: Stretching, Burgener

Strength
Take 15 minutes to find max hang snatch: 185, failed 195 twice, was under it both times
then
5×5 sotts press: 95, 105, 115, 125, 135×1
then
100 seated banded rows

*******************

5/15/17

Warm up: 3 rounds of 100m run, 30 sec squat hold with 35# KB, 15 KB DL and 12 Russian KB swings

Strength
Starting at 135 perform 1 C&J every minute, adding 10 total pounds after each successful lift. Stop after failing twice.
I worked up to 225 successfully, then failed the clean on 235 and on my 2nd attempt I cleaned it, but couldn’t get the jerk.
I backed down to 215 and did 3 more reps on the minute at that weight
Then backed down to 135 and did 2 reps as a muscle clean and strict press

WOD
4 rounds
15 Knees to elbow
25 wall ball
Result: 9:10

*******************

5/9-14/17

Rest
Taking a week off. I need it.

I couldn’t…on 5/11 I did the following
Find max hang clean – mid thigh, hang clean – below knee, clean: 215
Then
Find 3RM OHS: 200
Then
Find 3RM clean: 225
Then
Find 3RM jerk: 225

*************

5/8/17

Strength
Take 10 min to find max push press: 235
Then
E2MOM10: 1 push press at that weight. I failed 2 of the 5 attempts

WOD
10-20-30-40-50-40-30-20-10: unbroken double unders
10 ab mat sit ups between each set
Result: 8:04

*************

5/7/17

The Incline while wearing 20# vest
Result: 54 minutes

*************

5/6/17

Rest

*************

5/5/17

WOD
A lotta tabata
Pull ups (50)
Squat (Maybe 130?)
Pushup (I was over 200)
Sit up (10-11 each interval)
Result: 364

*************

5/4/17 – PM

WOD
800m run, rest 2 min
400m, rest 1 min
100m run, rest 30 seconds
100m run, rest 30 secnods
800m run, rest 2 min
400m run, rest 1 min
100m run, rest 30 seconds
100m run
Result: 21:19

*************

5/4/17

Strength
Super set, sets of 10 bench press with DB flies (20#)
95, 145, 195, 215, 215
Then drop set for max reps at 195, 145

Single arm shoulder press while seated with feet in front, sets of 10
25, 30, 35, 40, 45
Front arm raises, set of 10, using barbell
45, 50, 55, 60
Behind the neck strict press, sets of 10
45, 95×3

Super set, AMRAP
Rows on bench with band pull downs
95, 145, 175×3

*************

5/3/17

Rest

*************

5/2/17

Warmup
500m row – 2 rounds of 30 second HS hold, 30 sec couch stretch, 30 sec squat hold

Strength
EMOM20
Min1: 10 “skater” jumps
Min2: 10 single leg hip hinges
Min3: 10 Russian step ups with jump
Min4: 30 sec plate hold (25, 35×4)

WOD
3 rounds
20 pistols
20 push ups
20 GHD sit ups
Result: 9:44

*************

5/1/17

Warm up
3 minutes of bar facing burpees – 45
Taught CF Kids class

Strength
3×10 Bulgarian split squats – used 95# across

WOD
5 rounds of
5 C2B
10 pull ups
400m run
Result: 17:28