April

4/30/20

WOD
Running for 30 min, max distance
at 7am: 3 miles
at 7pm: 2.88 miles – I was dead. Hills killed me.

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4/29/20

Rest

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4/28/20

WOD
EMOM20: 1 PC + PJ + thruster
I did about half at 185, then a few at 190, then a few more at 195 and 2 at 205
Then
Every 20 seconds for 5 minutes – 1 PC at 205
Also, today, every hour I’m doing 3 minutes of burpees. Goal is 50+ every 3 minutes

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4/27/20

WOD
1 mile run
5 rounds of
10 pull ups
20 push ups
30 squats
1 mile run
Result: 29:37 I think. It was less than 30 minutes

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4/26/20

WOD
Running
400m sprint, rest 1 min
200m sprint, rest 3 min
Repeat for a total of 6 intervals
Then
Rest 5 min
800mx2 at 80% of 400m times
Result: I averaged about 1:42’ish for the 400s, :49 for the 200s and missed the 80% mark on the 800s by quite a bit: 4:27 and 4:39

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4/25/20

WOD
Partner workout with lots of KB stuff and burpees

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4/24/20

WOD
5 rounds
20 cal bike
10 S2O (115)
2 muscle ups
Right into
5 rounds
20 cal bike
10 DL (115)
10 pull ups
Result: 27:37

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4/23/20

Rest

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4/22/20

WOD
EMOM30
Int1: 10 hang power snatch per arm with 50# DB
Int2: 10 floor press per arm with 50# DB
Int3: 30 DUBs

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4/21/20

WOD
7 rounds
AMRAP3
15 box jumps (24)
20 lunges
10 push ups
Max jump squats in remaining time
Rest 1 min
Results: 44, 40, 40, 42, 40, 42,40

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4/20/20

WOD
5 rounds
20 HPS (55)
10 KB DL (70)
Result – I think 8-9 minutes?
Then
Find a heavy set of 10 floor press – 235
then
A bunch of movements, 20 reps each, all body weight, 2 rounds
Result: 16:20
Then
Some bi and tri work

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4/19/20

WOD
4 rounds
400m run, rest 30 seconds
400m, 30 sec
400m, rest 3 min
Goal is same pace for all 12 runs
My results:
Round 1: 2:02, 2:03, 2:01 – pretty good!
Rnd2: 1:57, 2:04, 2:08 – falling off quickly!!
Rnd3: 2:14, 2:15, 2:12 – where did that ~2:00 pace go?
Rnd4: 1:57, 2:02, 2:21!!

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4/18/20

WOD
Deck of cards

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4/17/20

WOD
AM
Approx 800m sled pull – 2 45# plates + 50# DB. Every rest 10 S2O with DB
Took about 30 minutes – pulled around our block

PM
50 KB DL – 55
50 sit ups
50 box step ups (no weight)
50 SA thrusters (50# DB)
Result: 7:58

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4/16/20

Rest

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4/15/20

WOD
150 squats
100 push ups
150 squats
Every 2 min 5 burpees, inc at start
With a 20# vest
Result: 17:37
Then
100 single arm bent over rows (100 per arm) with 50# DB

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4/14/20

WOD
EMOM40
Int1: 40 double unders
Int2: 10 v-ups
Int3: 10 DB snatch (5/5 – 50# DB)
Int4: 15 box jumps (24)
Int5: opposite toe touches (abs)
Then, a few hours later
work up to heavy snatch double – got to 180, couldn’t get 185 for 1, much less 2. Best I’ve done while stuck at home
Then
Find a heavy power clean, hang power clean, 2 push press, 1 front squat
Got 205, failed 215.

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4/13/20

WOD
25 thrusters (single arm – 50# DB)
50 sit ups
25 thrusters
50 push ups
25 thrusters
100 mt climbers
25 thrusters
Result: 10:35

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4/12/20

WOD
Rest day

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4/11/20

WOD
Several…
First the support your box wod
100-75-50 Dubs
21-15-9 burpees
Result: 5:35
Then
A partner workout, 25 min AMRAP
Then
Another partner workout at the park with running box jumps and burpees
Then
A 3 mile walk

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4/10/20

WOD
5 rounds
20 Russian KBS (70)
200m run
10 OHS (single arm, 5 each, 50# DB)
200m run
Result: 20 something

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4/9/20

WOD
Find heavy power snatch + OHS + snatch + OHS
155 – failed the snatch at 165. Lifting at home isn’t the same…
Then
Work up to heavy set of 3 snatch grip deadlift
265 – got 3 but didn’t go heavier
Then
Find heavy power clean + 2 jerk
Did 205, then 215 power clean and jerk and then 225 PC and J

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4/8/20

WOD
Half mile sled pull to track (90# added)
at the track
50 rounds
2 squat
1 burpee
Result: 4:44
Then, pull the sled back home

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4/7/20

WOD
5 sets – 1:1 work:rest
15 box jumps (24)
15 tuck jumps
15 jumping squats
Result: 10:46
Then
Some single arm rows, plate raises and arnold presses

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4/6/20

WOD
Every 20 seconds, for 10 min
1 power clean at 205

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4/5/20

WOD
4 rounds
800m jog
400m faster
200m faster
100m fastest
walk 300m

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4/4/20

WOD
“bag of skittles” workout with my gym

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4/3/20

WOD
EMOM32
Int1: 30 Russian twist with 30# plate
Int2: 10 power snatch (95)
Int3: 10 OHS (95)
Int4: 25 second plank
Wore a vest for this
Then
Find heavy 5 reps snatch grip deadlift
Worked up to 255, then jumped to 275 and only got 3

Later
CrossFit Fundraiser WOD – week 1
AMRAP10
10 squats
9 DB power snatch – right arm (50)
10 push ups
9 DB power snatch – left arm
Result: 7+28

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4/2/20

WOD
A bunch of muscle isolation stuff for upper body

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4/1/20

WOD
Long “ruck”. Walked 10 miles from home to the gym with about 20# in a back pack
Took just under 3 hours

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