Rest Day

Graduation, baby

"Linda"

"Linda"
10-9-8-7-6-5-4-3-2-1
1.5xBW Deadlift
1xBW Bench Press (scaled)
0.75xBW Clean (did power clean instead)

34:40ish
Did first 4 bench presses at 135 (I weigh about 136 or so), then did the rest at 120. Bench is like 90% of the time spent doing this workout.

"Fran"

21-15-9
Thrusters, 95lbs
Pullups

6:41
I did this September 22, 2010 in 8:56 or something.

5x5 hang power clean

5-5-5-5-5 reps hang power clean

105-115-125-135-145(2f+1)

Deadlift/Dips/CTB/Row

21 Deadlift (scaled to 205)
30 bar dips (kipping allowed)
9 chest to bar pull-ups
Row 750m
15 DL
30 dips
15 chest to bar
Row 500m
9 DL
30 dips
21 chest to bar
Row 250m

D Lo can take credit for this, it was awful. I felt tired before the workout even started.

27:12
Everything was slow.

Rest Day

More sore than I thought I would be from yesterday

Power Snatch/Push-ups

18-15-12-9-6-3 power snatch (scaled to 70lbs from 95)
20 push ups after each set of power snatches

9:57

Then

Accumulate 2:00 hollow rocking

Rest a few mins

1 min plank, 30s each side
rest 1 min
repeat
rest a couple mins (started talking to people)
repeat

Lunge/Pullups/Box Jumps/DUs/Ring Dips/K2E/KB Swing/Situps/DB Squat Cleans/Back Extension/Thruster

WOD
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, (2 pood max) - used 55lb dumbbell
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Thrusters with a barbell

Source

12:50

Then

5/3/1 shoulder press (week 1)
5x65lbs
5x75lbs
max reps 85lbs - 10


Skills
Tried a couple bar muscle ups, no dice

Run/Pushups/Situps/Squats/Superman

WOD
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Source

23:46
Pushups are hard. Situps are slow.


Skills
double unders

Rest day

Schedule is all messed up this week, again.

5x5 Back Squat

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

175-185-195-205-210(2,F)

Topped out at 195 on Jan. 20. I low bar squatted today and I really liked it. 205 felt heavy on my back.

DUs/Pullups/Pushups/Run/HSPU/Power Clean

WOD
For time:
3 Rounds:
25 Double Unders
25 Pull-ups

2 Rounds:
35 CF Push-ups (hand release)
200m Run

1 Round:
15 HSPU (1 HSPU, 14 pike pushups, feet on 24" box)
15 Power Cleans (115)

18:55

Skills
Pistols

Rest Day

Gonna be a hell of a week.

Weighted Pullups/Back Extensions + KB Swings/DUs/KB Front Squats/Run

For time, 3 rounds of
10 weighted pull-ups
30 back extensions

20lb dumbbell, 4:02

Then

10-9-8-7-6 Heavy KB swings
(25 Double Unders)
10-9-8-7-6 Heavy KB Front Squats
(Run 4 x 50 feet)
*So between every set of KB exercises you must complete the 25 double unders (or 75 singles), and after the Front Squats you must run before your next set of KB swings.

50lb kettlebell 6:25

10x1 Push Jerk + Row/Bench Press + Flight Simulator

1-1-1-1-1-1-1-1-1-1 reps push jerk, 60s between sets

All sets at 125

Then

For time:
500m row
20 bench press (scaled from bodyweight [135] to 115)
1000m row
10 bench press

12:30

Then

Stretching

Then

"Flight Simulator"
For time:
5, 10, 15, ... 45, 50, 45, 40, ... 10, 5 unbroken double unders (set doesn't count if you mess up)

10:27


DE.........STROYED

10x2 Shoulder Press + GHD situps/plank

2-2-2-2-2-2-2-2-2-2 reps shoulder press with 60s between sets

Something like
90-90-95-95-100-100-100(1,F)-95-95(1)-90

Then

15 GHD situps
1:00 plank
20 GHD situps
1:00 plank
15 GHD situps
1:00 plank

400m Walking Lunge + Muscle Ups/Run

WOD
400m walking lunge
7:27 but I think it was not quite 400m

Then

5 MUs
400m run
5 MUs
400m run
5 MUs
400m run
5 MUs

13:06 or something, wasn't really doing it for time
I failed several muscle ups in the first set, then I sorta got the hang of them again. I was able to string 3 in a row in set 3 (I failed my attempt at the 4th but I think I could have had it if I had committed).

Then

Skills
accumulate 1:30 in L-hold from hang (on rings) in as few sets as possible

Walking Lunge/Pull-ups/Situps

WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Source

8:17
Did this on July 8 in 12:11. Pull-ups unbroken.


Skills
Double unders
Handstand Push-ups

"Jackie"

WOD
"Jackie"
For time:
1000m row
50 thrusters, 45lb barbell
30 pull-ups

8:36

Skills
GHDs
Double unders
Attempts at bar muscle-ups... some day

Rest Day

Should have worked out

Overhead Squats/GHDs

Open WOD 3: 0 rounds, 0 reps. Get on my level.

21-15-9 75lb overhead squat
GHD situps

7:03

Walking Lunge/Wall/Burpee Tuck Jump/KB Swing

5 rounds of:
walking lunge from end of building to wall
climb over wall
13 burpee tuck jumps
climb over wall
walking lunge from wall to end of building
run backwards to middle
13 kettlebell swings, 55lbs
run backwards to start

diagram:
building end|............|wall|..middle..|wall|............|building end

13:36

Rest Day

De

stroyed

Deadlifts + Toes Thru Rings/Handstand Walk/KB Swing/Pike Pushups

1,2,3,4,5,4,3,2,1 reps deadlift, 30s rest between sets

Did it at 225, pretty fun WOD. Maybe should have done it a little heavier.

Then

AMRAP 15:
15 toes thru rings
~10 foot handstand walk
15 kettlebell swings (55lb or 1.5 pood)
10 pike pushups with feet on bench

4 rounds + handstand walk + 9 swings

5x100mish Sprints

WOD
5 sprints
~100m, slightly uphill

Felt like garbage after

Skills
A couple straddle press to handstand negatives against the wall
Handstand push-ups
Pistols

Rest Day

Mentally preparing to PR my clean and jerk and repeat that performance as many times as possible in 5 minutes

Back squat/Ring Dips/Row/Pull-ups/SDHP

WOD
3 rounds:
3 Back Squats (155lbs)
7 Ring Dips
Row 300 meters
5 rounds:
5 CTB pullups
5 SDHP (95lbs)

10:55
High pulls... just not fun, I don't get them I guess.

Skills
L hold on rings in support- got to 30s
Muscle up failing/practice

Deadlift/Push-ups/Box Jumps

WOD
Crossfit Open WOD 2
AMRAP 15mins
9 deadlift, 155lbs
12 push-ups (w/ hand release at bottom)
15 box jumps, 24" box

9 rounds + 9 deadlifts and 8 push-ups

Video

I wanted 10 rounds but no dice. I should have pushed the pace on the deads more. Oh well.

Skills
Double unders
Handstands

Rest day

Winterguard all day erry day

Shoulder Press/Push Press/Push Jerk

4 sets of
shoulder press to failure
push press to failure
push jerk to failure

I used 75lbs, I only got to jerks on the last set, this was pretty rough.