Rest day

get some

"Aquaman 2"

5 rounds for time of:
50 yard swim
20s tread water with elbows out of the water

Source

9:00
Swam the first lap front crawl, I probably should have just manned up and tried to swim the rest that way... but I like breathing. I side-stroked most of it and elementary back-stroked one lap. My left hamstring was burning after this one, which was weird. Good times.

3x5 Back Squat + 3x5 Shoulder Press + Wall Ball

WOD
5-5-5 reps back squat
175-185-195
Got some coaching points today about maintaining neutral positioning of my head and neck. I tired to fix it but I had kind of a hard time with it since I was distracted by trying to stand up with that 195.

5-5-5 reps shoulder press
85-95-95(4,F)
So close and yet so far.

5 mins as many wall balls as possible (~15lbs ball)
116

Source

Skills
Double unders
Pistols
GHD Situps
Low bar back squat
Overhead squat (a little)

Rest day

Serious shit is going down in Egypt, check it out.

"Timed Cindy"

WOD
"Timed Cindy"
15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Source

10:41 (chest to deck)
Did this on June 11 in 12:15. I like this workout. I've been thinking about doing Cindy but I didn't want to do something that long. Also, I forgot my shoes so I didn't want to go down to the weight room.


Skills
Double unders- tried for a PR rockin' my boots and got it: 85

3x800m

Three rounds for time of:
Run 800 meters
Rest 2 minutes

12:51
(2:57 average)

6x2 Bench Press + GHD/Push ups/Box jumps

2-2-2-2-2-2 reps bench press (flat bench)

115-125-130-135-145(1(PR),F)-145(1,F)-140
My left shoulder felt tight and my elbow was a little sore from Sunday, I had planned on running today so I wasn't super excited for this, but it still went well. 140 was my previously established (September 23, 2010) 1RM for this movement.

21-15-9 rep rounds for time of:
GHD sit-ups (to the ground/a plate I put on the ground so I could touch)
Hand Release push-ups
Box jumps, 24" box

4:34
Freaking GHDs, so painful on my lower back, not sure what exactly the problem is. I need to remember how to do box jumps, I used to be able to cycle them much better.

Rest day

kafdklalfkna

Run/MuscleUp (subs)/Burpees/Situps

WOD
AMRAP in 15 minutes:
Run 200m (subbed 3 laps 100ft suicide run)
3 Muscle Ups (subbed 6 strict ring pull-ups and 6 dips [kipping allowed])
6 Burpees
9 Butterfly Abmat Situps (touch behind head and touch toes)

Source

Some number of rounds and the run+pull-ups in the last one. Probably 7 but maybe 6. The strict pull-ups were really a bitch, so was the transition between movements. I'm starting to understand what Tony Budding was talking about when he talked about the beauty of couplets.

Skills
Double unders

DB Hang Clean Thrusters/Pull-ups/Double Unders + Weighted Plank

WOD
15-12-9-6-3 for time: (15 time limit)
Dumbbell Hang Squat Clean Thrusters, 45# (each arm)
Pullups
Double Unders x 2

Couldn't complete the WOD in the 15 minutes- completed the thrusters in the round of 6.

Post WOD:
Recover, then do 3 x 30-45 second planks with one of the dumbbells you used for the WOD.

I did 3x45s planks with 2x25lb plates on my back (dumbbells roll around/off like crazy).

Source

Skills
Handstand push-ups

Rest day

Java GUIs, foam rolling

5x5 Back squat

5-5-5-5-5 reps back squat

135(6)-155-185-195-195(3F,2)

Last time (October 27) I finished with a completed set at 190.

I felt like I was going to fail my next rep on the last set, so I racked the bar. Some people think you shouldn't go to failure, so maybe this was a good move. At least I finished the set after a break. My current 1RM is 225, 80% of which is 180, so I feel better about this workout now. (I had incorrectly calculated 80% of 225 before so I thought I was way light).

DT

WOD
DT* (scaled from 155 to 100)
12 deadlift 100lbs
9 hang power clean 100lbs
6 push jerk 100lbs

Source

15:09

*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Skills
Double unders

Wall Ball/Double Unders/Pull-ups

WOD
4 rounds for time of:
15 Wall ball shots (~10ft target, 15lb? ball)
30 Double unders
15 Pull-ups

6:48


Skills
2 mins plank
1:30 side plank
2 mins plank

Rest day

Push-ups

5x5 Shoulder Press + 3x3 Bench Press + Cathedral Stairs

WODs
5x5 Shoulder (strict) press
85-90(3,F)-85-85-85(4,F)
I was able to get 90 up five times on December 4, but that's okay. My current 1RM is 105. My chest/lats/whatever was a little sore from burpees/knees to elbows yesterday. I fought with the last rep of set 4 for about 20 seconds, literally.

3x3 Bench Press (flat bench)
115-125-135(1,F)
I think I'm going to add the bench in a little more, despite the fact that I think it's silly. It also has the problem of needing a spotter (which none of the other movements really do), but hopefully I'll be able to work it out.

My chest just isn't that strong and the bench press seems like a reasonable way to work on that (in addition to doing more push-ups). I'm told this will help with overhead strength as well.

I'm considering doing something like Jim Wendler's 5/3/1 program. One of the movements is a bench press (along with shoulder/military press, deadlift and backsquat). My goal is to be able to bench my bodyweight 3 times (it's currently my 1RM) and I'll go from there.

Cathedral stairs (37 floors) for time
5:15
I've run cathedrals before, but I've never timed it. This was pretty miserable. The stairwells are so dry, I'm still feeling the effects in my chest (now ~7 hours later).

Skills
PVC pipe snatches
PVC pipe overhead squats
Push-ups, one-arm push-ups
I attempted the one arm clap push-up... not happening but I know it's possible so I'll keep working on it

Deadlift/Burpees/K2E + Row

WOD
21-15-9 for time:
Deadlift, 135
Burpees
Knees to Elbows

Recover as needed...then a 500m row for time. This is to be done when you feel rested enough. Go for a pr.

Source

7:17 on the first part. I learned how to do kipping knees to elbows today but the movement is still difficult. I found myself unable to get my knees all the way to my elbows on a lot of reps and failed reps are the worst. I let myself get away with some but I tried to keep the standard as much as I could. My hands/forearms were super tired at the end of this one- they ached for about 5 minutes straight.

1:48 on the 500m row, I think that's a PR for a 500m piece for me.

Skills
PVC pipe overhead squats
Handstand push-ups and positioning
Hollow body positioning

Rest day

Woooooo

7x1 Weighted Pull-ups

WOD
1-1-1-1-1-1-1 reps weighted pull-ups

45-50-55-60-70-75*-75
*Wasn't 100% convinced I got this one so I did it again

Did this on June 9, working up to a 1RM of 57.5lbs. I used my hips more and more effectively this time. I should probably have just gone up 2.5lbs or something on the last one, try to get a true 1RM, but that's okay.

Skills
Double unders
Rowing

Row/Push-ups

WOD
AMRAP 15:
Row 250m
25 push-ups

I think it was 6 rounds + 15 push-ups

Skills
Double unders
Overhead squats

Hang Squat Cleans/GHDs

3 rounds for time of
10 Hang squat cleans at 95lbs
20 GHD sit-ups

5:30
Broke up the second set of cleans, should have pushed through those like I did in the last set. I really need to figure out how to do GHDs such that they don't hurt my back. I guess that leg straightening thing might be the key but I don't really know.

Rest day

Yup

HSPUs/Front Squats/Box Jumps

WOD
AMRAP 10 mins
5 Handstand push-ups
10 Front squats at 95lbs
15 Box jumps 24" box

Panther CrossFit substitute WOD

2 rounds + 3 HSPUs
Haha. Shoulders were pretty sore from yesterday, couldn't do the HSPUs really at all. I did the first two rounds in a little under 5 minutes and spent the remaining 5 minutes looking at the wall and doing 3 HSPUs and failing a lot of reps. Gotta keep working on it.

Skills
Double unders

Jumping Lunges/Burpees/DUs/Planks

"Tabata Time"

For max reps:
Tabata Jumping Lunges
Tabata Burpees
Tabata Double Unders
Tabata Plank Hold

*A 2 tuck jump penalty is assessed for every time you drop during the plank "work" periods, which is done immediately after the WOD. No rest between exercises.

Keep a running tally of all your reps for the lunges, burpees, and double unders. Your score is your amount of reps - # of tuck jumps.

Source

358
Double unders just weren't happening. I was spent from the burpees. Also, my knees hurt.

Rest day

Was going to swim but I didn't want to go by myself and I couldn't find my goggles. I cleaned my room instead.

Weighted Pullups/Back Extension

3 rounds for time of:
10 weighted pullups
30 back extensions

Source

4:27 with 15lbs (includes some time adjusting the back extension thing since I didn't recheck it after I warmed up on it).
Should have manned up and done 20 lbs or something. Holding the DB between my knees was super awkward, maybe I'll get a vest some day.

Suicides and 5x5 Front Squat

WOD
AM
8 suicides on the volleyball courts at the Fitz (track was being used) with 30s rest

Suicides as follows:
start on sideline of one court
sprint to opposite sideline
sprint back
sprint to close sideline of second court
sprint back
sprint to far sideline of second court
sprint back

Light stretching
2:00 front plank
1:30 each side plank

PM
5-5-5-5-5 front squat

135-145-155-165 (4,F)-160
As of November 9 my 1 RM is around 175 so I'm happy with this effort. I really tried to focus on staying tight and upright as well as pushing my knees out. I did well with this in the first three sets, as the weight got heavy it became hard to stay focused on it.

Shoutout to D LO for spotting my last two sets and bailing me out on set 4.

Skills
Double unders
GHD situps
Rowing form

Ring Dips/Double Unders/Lunges

4 rounds for time of:
10 ring dips
30 double unders
12 walking lunges (each leg) with 25lb plate overhead

8:21
Not bad, I struggled with the ring dips a little after the lunges. It was really challenging on my shoulders more than anything on the lunges, being out of breath from the double unders made it harder, which is what I was aiming for when I designed the WOD.

Rest day

Cookies cookies cookies

Burpees/Pull-ups

10 rounds for time of:
12 burpees
12 pullups

13:18

Source

Did this on August 5 in 15:32.

5x3 Cleans and Push ups

WOD
WOD 1
3-3-3-3-3 Clean

115-125-135-145-155 (1F, just didn't have it, hence no sixth set)

WOD 2
100 Hand-release push-ups for time:
4:53

Did this on October 12 in 5:01.

Also, Heather did as many push-ups (to 90) as possible in the time it took me to 100 hand-release, she got 92 (and finished out to 100).

Skills
Power and squat snatches
Handstand work
Hollow rocking
Stretching (split progressions)