Back squat + DB press + Straight leg deadlift + Y pulls + I Pulls

Back squat
Work to a decent/heavy triple - 250
Then 3x5 at 90% of that - 225
No belt, no WL shoes

Standing DB shoulder press
3x10 with 35lbs

Straight leg deadlift
3x5 at 255
Really struggled to hold onto the bar, must have been 31+mm. Could have done more with a smaller bar or with straps.

Y pulls with TRX (TRX was tied so was more like rings)
4x10

"I" pulls with tied TRX - arms extended in front of you, pull down so they're by your sides and you're standing
3x12

Run

1 mile warmup

track work:
400, jog 200
400, jog 200
800, jog 400
1000, jog 800
800, jog 400,
400, jog 200
400

1 mile cool-down

Run + Pullup

15-20 minute run, probably on the shorter side of that range

3x15 strict pull-up
Set 2 was 14 + 1 because Cackett made me laugh and I couldn't complete the last rep

Power Snatch + Back squat

Power Snatch
1.) Work to a 1 Rep Max Power Snatch
2.) EMOM for 10 Minutes, 2 Power Snatches @ 80%

145 (PR)
125 across for EMOM

Strength: High Bar Back Squat
Work to a 3 Rep Max High Bar Back Squat

265

Run/Ring dip/Squat/Sit-up

WOD: Partner WOD
Run 800m
AMRAP
5 Ring Dips
10 Squats
15 Sit Ups
Run 600m
AMRAP
4 Ring Dips
8 Squats
12 Sit Ups
Run 400m
3 Ring Dips
6 Squats
9 Sit Ups

While Partner One runs 800m, Partner Two performs the AMRAP until Partner One returns. The partners then trade places and Partner Two runs 800m while Partner One performs the AMRAP. Each partner runs each distance and performs each AMRAP. Score is total completed rounds of AMRAP minus total time.

19 rounds, 16:33 with Allie

Push press + HSPU/KB clean/Lateral hop

Strength: Push Press
10 Minutes to a Heavy 1 Rep
Then 3 sets of 3 @ 90% of that effort with 60 seconds rest between.

150, 3x3 at 125

Conditioning: Seven Rounds for Time
3 Hand Stand Push Ups (Modify with 9 Seated DB/KB Presses)
7 Hang Power Cleans 135/95
14 Lateral Hops

Subbed double 1.5 pood KB clean for hang power clean

6:47

Power snatch + Back squat

Power snatch - max
135. Didn't attempt 140, was close-ish on 145

Snatch pull to knee, 195 x2, x3, was heavy

EMOM 10 - 2 power snatch
Started light and worked up, ended up hitting 125 a couple of times and hit 130x1 on the last minute and couldn't hit #2.

Pause back squat, sets of 5
3s descent, 3s in bottom
175-185-185-185-185

Barbell row, sets of 5
135-165-175-185
Might have done a second set at 185, I don't know

Row/Pull up + Ring Pushup

15 min AMRAP
Row 250m
7 strict pullups

7? rounds + 165m
Mostly just wanted to get some pulling and breathing in, didn't push too hard. The pullups were hard after the rowing.

3x15 ring pushups, rings ~a fist from the floor, chest to deck

Snatch + Clean and jerk + Back squat

Weightlifting
1.) Snatch – 15 minutes to a 1 rep max.
2.) Clean and Jerk – 15 minutes to a 1 rep max.

150 snatch
155 is such a bitch, missed it back after it landed on my neck

155 clean and jerk, hit it a few times
First time C&J in three weeks, didn't want to push it with the shoulder. Felt good, at least on the clean

Strength: High Bar Back Squat
4 sets of 3 @ 85% – 95% across.

255
Probably a PR for a triple

Snatch + Jerk + Run/BB Row/Push press/Split leg squat

Strength: Cleans and Power Jerks
1.) 4 Sets of 3 Position snatch(Floor, 2″ above floor, Hang) @ 80% – 85% of 1RM. Rest two minutes between sets.

140, missed hang at 145

2.) Ten Minutes to work to a heavy behind the neck Power Jerk.

175
Definitely a PR for this movement

Conditioning: Three Rounds for Time
Run 400m
10 Barbell Rows 75/55
10 Push Press 75/55
10 Split Leg Squats (5 each leg) 75/55

Rows done as "Pendlay" style rows - from floor
Push press behind the neck, which really sucked, but I'm still staying away from the front rack
Split leg squats essentially lunge position "squats"

8:39

Snatch + Back squat + KB swing/Toe to bar/Lunge

Strength: Snatch and High Bar Back Squat
1.) 4 sets of 1 Snatch @ 90% of 1RM. Rest 2 minutes between sets.

150-155(F)-155-155
Or something, I know I hit 155, pretty sure twice

2.) 3 sets of 3 High Bar Back Squat, heavy across.

250

Conditioning: Three Rounds for Reps
AMRAP in 3 Minutes
10 Russian Kettlebell Swings 1.5/1.0 Pood
10 Toes to Bar
10 Overhead Lunges 45/25# Bumper Plate
Rest 1 Minute

92-87-75

Snatch + Weighted Chinup + Run

Snatch - max
155
It took several tries I think.

Weighted chinup - max
75, didn't try 80, missed 85 and stopped

Intervals
6 x 90s on, 15s off

Rest 5 mins

5? x 150m run, 200m walk

Rest 5 mins

2 x shuttle
50m down
50m back
100m down
walk 300m

Clean pull + Barbell row

Clean pulls - 5s
165-185-205*-215-215-215
*might have been 4 reps
Straps for sets at 215

Barbell rows - 5s
135-155-165-175-175

Snatch + Back squat + Box jump/Wall ball/Run

Strength:
1.) 4 sets of 1 Snatch @ 90%, rest 2 minutes between sets.

2.) 4 sets of 3 Back squat Squat @ 85% – 90% of 1RM, rest 2 minutes.

Snatch
150. It was a struggle
Still snatching instead of C&J because of shoulder issue. Back squats were written as front, not doing those right now, either.

Squat - 250
Probably a PR triple

Conditioning: Three Rounds for Time
10 Box Jumps 24/20
20 Wall Ball Shots 20/16
Run 400m

9:40something?

Snatch + HSPU/Pull up/Squat jump

Strength: Hang Snatch
Take ten minutes to work to a heavy triple set, then repeat for three sets resting two minutes between.

140
Hit 145 for a double

Conditioning: Five Rounds for Reps
20 Seconds Max Effort HSPU to ab mat
10 Seconds Rest
20 Seconds Max Effort Chest to Bar Pull Ups
10 Seconds Rest
20 Seconds Max Effort Squat Jumps to a Plate
10 Seconds Rest

156 reps

Airdyne

20mins easyish

Snatch + Lunge/Squat + Burpee/KB swing/Double under

Strength:
1.) 5 Sets of 1 Snatch @ 85% – 90% of 1RM. Rest 2 Minutes between sets.

2.) 4 sets of 2/4 Front Squat/Back Squat @ 85-95% of 1RM Front Squat
Front Squat x 2 then rack to the back and Back Squat x 4 with no rest between FS/BS.

Snatch
Hit 150 a couple times. Missed 155 a few times.

Squat
Did 2 lunges, alternating, per leg, with bar in back rack in place of front squats
185lbs

Conditioning: Three Rounds for Reps
AMRAP in Three Minutes
10 Burpees
20 Russian Kettlebell Swings 1.5/1.0 pood
30 Double Unders
Rest 1 minute.

126/126/122

Snatch + Lunge/Squat + KB swing/Burpee/Double under

Strength:
1.) 5 sets of 2 Position Snatch (Floor + Hang) @ 80-85% of 1RM. Rest 90 seconds.
2.) 5 sets of 3/6 Front Squat/Back Squat @ 80-90% of 1RM Front Squat
Front Squat x 3 then rack to the back and Back Squat x 6 with no rest between FS/BS.

Snatch
No sure. I'd guess ~150

Squats
Did 3 lunges, alternating, per leg, with bar in back rack in place of front squats
165

Conditioning: Three Rounds for Reps
1 Minute Russian Kettlebell Swings
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest

136/126/130

Snatch + Clean and Jerk + Backsquat

Oly Lifting: Snatch, Clean and Jerk
1.) Snatch – 15 minutes to a 1 rep max.
2.) Clean and Jerk – 15 minutes to a 1 rep max.

Snatch - 150
Didn't really have enough time

Clean and jerk - 195
Missed the jerk, then clarked, then hit it. Clarked 205 twice. Glad I could do it at all with my shoulder.

Strength: High Bar Back Squat
5 sets of 5 @ 80 – 85% across.

240

Snatch balance/Overhead squat + BB Row + Pushup/Ab wheel

Heaving snatch balance + overhead squat
Hit 145. Slightly less embarrassing than yesterday's failure at 135. Really uncomfortable on the wrists.

Barbell row sets of 5
135-155-165-170-175

KB one arm bench row, 1.5 pood
10 per arm, 1 set

20*/15-15/10-10/5
Push up
Ab wheel

Minimal rest
*I think this was actually 25

Snatch + Snatch balance/Overhead squat + Deadlift/Box jump/Rung dip

Strength: Snatch
1.) 5 sets of 2 Position Snatch (Floor + Hang) @ 85% – 90% of 1RM. Rest 90 seconds between sets.

Worked up to 150, straps

2.) 5 sets of Heaving Snatch Balance + Overhead Squat @ 80% – 85% of 1RM. Rest 90 seconds between sets.

Hit 125, missed 135, ran out of time

Conditioning: For Max Reps
AMRAP in 3 Minutes
5 Deadlifts 225/135 (50 – 60% of 1RM)
5 Box Jumps 24/20
5 Ring Dips
Rest 1 Minute
AMRAP in 2 Minutes
5 Deadlifts 225/135 (50 – 60% of 1RM)
5 Box Jumps 24/20
5 Ring Dips
Rest 1 Minute
AMRAP in 90 Seconds
5 Deadlifts 225/135 (50 – 60% of 1RM)
5 Box Jumps 24/20
5 Ring Dips

Reps:
75-66-?

Airdyne

Airdyne, 20mins easy

Snatch + Clean and jerk + Barbell row + Farmer's carry/Pistol/Muscle up

Snatch complex - work to 1RM
Snatch + snatch from hang below knee + overhead squat

150
It was a real struggle, kept missing the hang snatch, several times missed it back. Used straps. Probably could have gone up. 150 might be a PR from the hang.

Clean and jerk complex - work to 1RM
Clean pull + power clean from hang above knee + front squat + jerk

Shoulder hurt on 155. Did 160 w/o the front squat

Barbell row, sets of 5
135-155-160-165-170

Conditioning
Farmer's carry, 55lbs/side (heavy)
5 pistols per leg
3 muscle ups

Did 3 rounds with a decent amount of rest. Felt like the skin on my hands was going to rip off on the third farmer's and had to put it down several times. Muscle ups went pretty well, though.

Power snatch + Bench press + Sled

Power snatch doubles
135.. probably hit 3 doubles
Failed 145 a few times, hit 135 again, failed 140 a couple times (current power snatch PR, didn't hit it today), back down and hit 135

Bench press
5x3 at 160lbs

Sled
-With 90lbs
Sprints
Walking
Backwards walking
Rows
-With 45lbs
Ankle weighted high steps

Snatch + Overhead squat + HSPU/KB swing/Burpee

Snatch – 15 Minutes to 1RM
160

Overhead Squat
3 Sets of 3 @ 80 – 85% of 1RM

170(F)-165-165(1,F)-135
This was way harder than I thought it was going to be. 165 was brutal for the triple I made, especially on the wrists.

Conditioning: Three Rounds for Reps
1 Minute Max Effort handstand pushup (kipping OK, used ab mat w/o plates)
Rest 30 Seconds
1 Minute Max Effort Kettlebell Swing 53/35
Rest 30 Seconds
1 Minute Max Effort Lateral Burpees over the Bar
Rest 30 Seconds

156 reps

Bunch of crap + Back squat/Ring row/Ring dip

15 Minutes of GOAL Work
Many of you established goals as part of the Fall Challenge, it’s time to get to work on them. If you do not have goals, it’s time to establish them.

Not sure what to do with this. Did some Sott's presses, working up to 75x5 I think. Did a couple of muscle ups and handstands. Mostly tried to find things that didn't hurt my shoulder after really irritating it yesterday with front squats.

WOD: Seven Rounds for Time
7 Back squats, 155, from rack
7 Ring Rows
7 Strict Ring Dips

9:something

Clean and jerk + Front squat + Wall ball/Toe to bar/Box jump/Run

15 minutes to establish 1RM Clean and Jerk

195. Got under 205 after Clarking it the first time but couldn't stand it up.

2.) 3 sets of 3 Front Squats at 80 – 85% of 1RM

200, no belt. Very painful on shoulder.

Conditioning: AMRAP in 10 Minutes
10 Wall Ball Shots 20/16
10 Toes to Bar
10 Box Jumps 24/20
Run 200m

4 rounds + 2 box jump

Snatch + Row

A/B complex, taking a minute or so between
A. High pull + high pull + snatch
B. Snatch + snatch from hang above knee

125-135(F*)-135(F**)

*Missed snatch in A, caught it and lost balance. Missed hang in B, slightly in front.
**Failed Snatch in B three times

Row
1:00 on/1:00 off x 6 (damper 4)
Meters
285
284
284
282
280
279

Clean + Front Squat

Clean
Worked up to 185, missed 195 a few times, hit 185 again, missed 190 a few times. Mostly Clarks, just didn't have it- first day back.

Front squat triples
205-205(F,2)
No belt. This really hurt my shoulder and I called it a day. Apparently the real issue is having a weight in the front rack.

Utah Trip

Trip to southern Utah with my brother and Dad. Did a two night backpack on the west rim in Zion and some day-hiking around the area. Eventually I'll get pictures up!

CrossFit Total

Back squat: 295 (PR)
Press: 125 (PR)
Deadlift: 405 (PR)
Total: 825 (PR)

Bodyweight: 144.6
Ratio: 5.71

Snatch + Run/Overhead squat

Strength: Snatch
1) 15 Minutes to a heavy Snatch.

165, was decently close on 171 (yay fractional plates)

2) 3 sets of 3 position Snatch at 80-85% of #1.

135-140(F from knee, close)-140

Conditioning: Sprint Nancy
5 Rounds for Time
Run 200m
7 Overhead Squats 95/65

7:43
Painful.

Back squat + Thruster/Pull up

Strength: High Bar Back Squat
Deload
5 @ 40%
5 @ 50%
5 @ 60%

Did it

Conditioning: 7 Minute Fran Ladder
3 Thrusters 95/65
3 Pull Ups
6 Thrusters
6 Pull Ups
9 Thrusters
9 Pull Ups
12 Thrusters
12 Pull Ups
Continue to add three reps each round for the remainder of the seven minutes.

10/18 pullups. Painful. Butterfly pullups for the first time in a long while, went pretty well considering. I think my squat strength has improved some, my pressing strength and/or overhead strength may have as well. The thrusters felt pretty good.

Snatch + KB Snatch + BB carry + Press

This is post #1000 on this log!

Snatch - heavy single
155, it was a struggle. Just not feeling it today, 75lbs felt awkward. Might not have warmed up properly.

KB snatches, 1.5pood
Set of 10 with each hand
Set of 5 with each hand, left hand/elbow was nervy and popping, so I stopped

BB carry- front rack, overhead, 135lbs

Press
Heavy single- 115, attempted 125, didn't try 120
3x10, 90lbs
10-10-8 (might have rushed this a bit)

Clean and jerk + Bench press

Clean pull + pause below knee hang clean + jerk
Max - 190 (PR hang clean, I think)
Attempts at 195- clark, close, spit out hard, almost into the door

Drop sets (singles of same complex)
165-170(failed jerk)-170

Clean pull triples
205-215-225

Bench press
5x3 at 160

Some KB snatches

Back squat + Overhead squat/Burpee

Strength: High Bar Back Squat
5 Rep Max

270 (PR)
Last two reps were pretty slow, nearly stopped at the sticking point. Still struggling to keep my knees out when it gets heavy.

Conditioning: “Jeremy”
21 – 15 – 9
Overhead Squats 95/65
Burpees

4:56
OHS unbroken. This was very painful.

Ring work + Run/Pull up/Ring dip/Double under + Push press

Buy In: 10 Minutes of Ring Work

Worked on iron cross progressions, strict muscle ups, a couple of kipping muscle ups, one skin the cat

WOD: 5 Rounds for Time
Run 200m
5 Pull Ups
7 Ring Dips
9 Squat Jumps to a Plate
25 Double Unders

10:43?
Strict pull ups
Muscle up into ring dips, strict ring dips

Push press
115x5-125x5-95x10-135x5-135x5

Press + Chin up/Press

Press 5x3
105

10/10 x 3 chin up/press 85lbs

Clean and jerk + Double under/Burpee/Toe to bar

Strength: Clean & Jerk
1.) 10 Minutes to establish a heavy 3 Position Clean + 1 Jerk (clean from floor, from 2″ above floor, above the knee then 1 jerk)

175

2.) Clean & Jerk: 1 @ 90% of #1; 1 @ 95%; 1 @ 100%; 1 @ 105%.

155-165-175-185

Conditioning: AMRAP in 8 Minutes
30 Double Unders
7 Burpees over a Plate
9 Toes to Bar

5 rounds + 15 double unders

Back squat + KB clean/Front squat

Strength: High Bar Back Squats
5 Sets of 5

245

Conditioning: Kettlebell Clean and Front Squat Ladder
With a partner, complete the ladder, alternating between partners.

1 clean, 1 pause front squat, 2 clean + 2 FS, 3/3, etc. up to 5, then back to 1/1, work back up ladder to 5/5

2x1.5pood KBs

Power snatch + Bench Press + Pull up

Power snatch doubles
115-125-135Fx3-115-125=130-130(1)

Bench press 5x3
155

Pull ups
12-12-12

Scapular contraction work

Press + KB Deadlift + KB Row

Press
Work to 1RM- 120 (ties PR)
80lbs x 10
80lbs x 10
85lbs x 10

Single leg KB deadlift, 1.5pood
10/10 x 3

Single arm row on bench, 1.5pood
5/5
7/7
7/7

Run

Competition movement prep
-clean and jerk, shoulder to overhead, 95lbs
-overhead squat, 115lbs
-45lbs DB thrusters
-double unders
-toes to bar
-muscle ups

400m Intervals
7 x 400m run on the 3 minute interval.

Snatch + Row/Wall ball/Pullup

Strength: Snatch
1) 10 Minutes to establish a max 3 position Snatch (from floor, 2″ from floor, top of the knee)

150

2) Snatch: 1 @ 90% of #1; 1 @ 95%; 1 @ 100%; 1 @ 105%.

135-145-150-160

Conditioning Granite Games 6.1
Row 500m
Then
21 – 15 – 9
Wall Ball Shots 20/16
Chest to Bar Pull Ups

7:41

Back squat + HSPU/Power clean

Strength: High Bar Back Squat
5 sets of 5

240

Conditioning: AMRAP in 7 Minutes
1 Hand Stand Push Up
1 Power Clean 155
2 Hand Stand Push Ups
2 Power Cleans
3 Hand Stand Push Ups
3 Power Cleans
Continue adding one rep each round for total reps in seven minutes.

38 reps

Competition Practice + Barbell Row

Ground to overhead + shoulder to overhead stuff with 95lbs
Buddy carry

2 rounds
45lbs DB thruster, 15 reps
30 double unders

Holy shit

Barbell row - sets of 8
135-155-155 or something

Back squat + Clean/Front squat

5RM back squat
265

Work to heavy/maximal clean + 2 front squat
205

Jerk + KB Clean and jerk/KB swing/Goblet squat + Double unders

Strength: Split Jerk
5 Sets of 1 at 90 – 95% of 1RM

190
Missed rep 3

Conditioning: AMRAP in 12 Minutes
10 Kettlebell Clean and Jerk (Right)
10 Kettlebell Swings
10 Kettlebell Clean and Jerk (Left)
10 Goblet Squats

4 rounds + 1 clean and jerk (right)

Cash Out: Max Effort Double Unders in 2 Minutes

154

Snatch + Clean and jerk + KB swing/Box jump/Pull up

15 minutes to 1RM snatch
165

15 minutes to 1RM clean and jerk
205

Two Rounds for Total Reps
1 Minute Russian Kettlebell Swings 1.5/1 pood
Rest 30 Seconds
1 Minute Box Jumps 24/20
Rest 30 Seconds
1 Minute Chest to Bar Pull Ups
Rest 30 Seconds

154

Snatch + Clean and jerk + Back squat

Snatch - 15 minutes to max
170 (PR)

Clean and jerk - 12 minutes to max
205

5x5 back squat
235

Barbell row + Snatch high pull

Barbell row set of 5, 3s pause at top
95-95-115-115-115-115 (maybe 1 more at 115, not sure)

"Chest bump" snatch high pull tripes
95-115-125-135-145-145-145

Back squat + Clean and jerk complex + Ring dip/Double under

Strength: High Bar Back Squat
25 Minutes to establish 5 Rep Max

260

Olympic Weightlifting: Clean & Jerk Complex
4 Sets of 1 Complex of 1 Clean + 1 Hang Clean + 1 Jerk

Worked up to 190

Conditioning: EMOM for 8 Minutes
5 Strict Ring Dips
Then Double Unders for the remainder of the minute.
Score is total number of Double Unders.

420

Snatch + Run/KB swing/Ring dip

Strength/Technique: Snatch
5 Sets of 5 at 60%, supposed to be touch and go

100lbs
Was not touch and go. Missed a few and made them up. Was pretty much continuous snatches for minutes 2-5 after the first set was pretty easy. This hurt a lot.

Conditioning: AMRAP in 11 Minutes
Run 200m
15 Russian Kettlebell Swings 1.5/1 pood
10 Ring Dips

5 rounds + 9 dips

Back squat + Power clean/Box jump/Pull up

Strength: High Bar Back Squat
5 Sets of 5

230lbs

Conditioning: 1 Minute Max Efforts
Power Cleans 135/95
Rest 1 Minute
Box Jumps 24/20
Rest 1 Minute
Pull Ups

17-27/18 (strict pull ups)

Back squat + Snatch

5RM back squat
255

Snatch singles
Hit 155 with straps
Took one shot at 170, which was a bit of a jump. Clarked it.

Airdyne

5 rounds
1:00 hard, 1:00 easy
Tried to keep it ~300watts

Clean and jerk + Muscle up/KB swing/Double under

Strength: 3 Position Clean & Jerk
3 sets of 3 Position Clean and Jerk
Position 1: High Hang
Position 2: Hang from mid thigh
Position 3: Low Hang from below the knee
1 set = 3 position clean + 1 jerk

150lbs

Conditioning: 4 Rounds for Time
3 Muscle Ups
12 Russian Kettlebell Swings 1.5/1 pood
30 Double Unders

4:18

Back squat + Deadlift/Box jump

Strength: High Bar Back Squat
5 Sets of 5

225lbs

Conditioning: 21 – 15 – 9
Deadlifts 225/135 185
Box Jumps 24/20

3:56

Snatch + Clean and Jerk + Handstand walk

15 minutes to establish 1RM snatch
160lbs
Took a couple shots at 170, one or two were decent.

12 minutes to establish a 1RM of the complex:
clean pull + high hang clean + hang clean below knee + touch and go clean + jerk
180lbs

Then EMOM 5 at 85% of that 1RM
155lbs

Practiced handstand walking for ~10-15 minutes

Good morning + Sumo squat

Good mornings - sets of 10
85-95-15

Sumo back squats (toes forward, vertical shin) - sets of 10
I think 3x at 95?

Clean and jerk + Back squat

185 clean and jerk

195 clean, couldn't hit jerk

Heavy triple back squat- 250

Triples at 90% of that- 225

Back squat + Run/Push up/Sit up/Double under

Back squat - establish a 5RM

250lbs (PR for a set of 5)

Four Rounds for Time
Run 400m
10 Push Ups
15 Sit Ups
25 Double Unders

10:01

Push press + Lunge + GH raise/Back extension

Push Press
Establish 1 Rep Max

170lbs, I'm sure that's a PR

Back rack BB lunge
Triples, 165
4 or 5 sets

Some strict GH raises, back extensions

Snatch + KB swing/Run

Strength: Clean Pulls
5 sets of 3 @ 10 – 15# over 1RM Clean

225lbs

Conditioning:
15 – 12 – 9
One Arm Kettlebell Swings – Each Arm (53/35)
Run 200m

4:58

Back squat

High Bar Back Squat
5 sets of 5

215

Snatch + Clean and jerk + Wheelbarrow/HSPU/Muscle up/Double under

15 minutes to establish a 1RM snatch

165lbs (PR)

15 minutes to establish a 1RM clean and jerk

200

5 rounds
Wheelbarrow, whole bunch of weight on it, down, around and back
5 HSPU with small deficit (2x25lbs plates with ab mat between)
3 bar muscle ups
50 double unders

Snatch + Snatch pull

Snatch complex - work to a heavy single
Snatch from floor + hang snatch from below knee

145

6 sets of 3 snatch pulls, 3/4" deficit
145-145-155-155-165-165

Press + Wall ball/Sit up/Run

Strength: Press
3 Sets of 5

100lbs

Conditioning: AMRAP in 9 Minutes
10 Wall Ball Shots 20/16
15 Sit Ups
Run 200m

4 rounds + ~140m

Sled

Sled pulls. Didn't write them down.

Turkish Gert-up + Run/Double under/Push up/Pull up

Warm Up: Jog 400m
100 Double Unders
Bear Crawl 50 Feet
Broad Jump 50 Feet
Samson Stretch 3 X 10 Seconds Each Leg

Strength: 10 Minutes Work to a Heavy Turkish Get Up

1.5 pood

Conditioning: Three Rounds for Time
Run 400m
50 Double Unders
20 Hand Release Push Ups
10 Dead Hang Pull Ups

10:34

Back squat + Power clean/Burpee box jump/Run

Strength: High Bar Back Squats
3 sets of 5

235

Conditioning: 5 Rounds for Time
5 Power Cleans 155/105
10 Burpee Box Jumps 24"/20"
Run 200m

13:36

Snatch + Farmer's carry/HSPU/Double under + Back extension + Tennis

AM
Snatch complex- snatch pull + hang snatch from below knee + hang snatch from above knee
Max, then 5 EMOM
Max at 145 (didn't try higher), EMOM at 140. Went 2/5, made 1/2 snatches on 2/5. First set was 0/2.

3 rounds
Farmer's walk, platforms past pull-up rig, around cone and back- 100lbs + handles/hand
5 strict HSPU (25lbs plates w/ ab mat between)
50 double unders

Back extensions
3x15, latter 2 sets with 25lbs dumbbell held on chest

PM
Tennis
Played 3 sets, don't remember the scores, but I won and it was not great tennis. Still fun.

Power Clean + Back squat

Power clean triples
Hit 170, third one wasn't pretty, was not moving well.

Back squat
Was going to do 6x3 at 245. In the second set, I had a sort of burning pain in my lower abs. Decided that was enough for the day.

Swim + Good morning

Light swimming

Light good mornings
10-10-10
65-75-85

Clean and jerk + Run/KB swing/Toes to bar

Strength: 10 Minute EMOM
1 Clean Pull + 1 Clean + 1 Jerk
use approximately 80% of your C&J 1RM

170

Conditioning: 4 Round for Time
Run 200m
20 Kettlebell Swings 53/35
10 Toes To Bar

9:14

Snatch + Front squat

Snatch complex
Superman pause + snatch + snatch

Worked up to 140. Skipped 140 and went 135-145, missed 145 a couple times (hit the first snatch twice), then back to 135 and smoked it before hitting 140 on second attempt.

5x5 front squat
195lbs (just over 80%)

Handstand walk + Shoulder touch/Box jump/Run

Buy In: Skill Work
Handstand and Handstand Walk Progressions

WOD: Four Rounds for Time
10 Handstand Shoulder Touches
10 Box Jumps 24/20
Run 400m

11:02

Clean and jerk + Clean pull + Back squat + Bench press + Sled

AM
Clean pull + touch and go clean + jerk
200
Missed the jerk the first time. Clarked 205, then missed the clean.

3x3 deficit clean pull, 1x3/4" board.
205, used straps. Tried to go reasonably slow on the eccentrics.

32X0 back squat 32X0 tempo
Add 5lbs to last week
175

6x3 bench press
155

PM
Sled work. Walking and backwards walking. Some rows.

Row

3x1000m row, 1:1 rest. 30 burpee penalty if an interval is more than +/- 5s from the first one.
3:43.5
3:46.6
3:47.8

Last time- December 15, 2012
3:45.9
3:48.4
3:49.8

Front squat + Power snatch/Box jump

Strength: Front Squat
5 Sets of 2

215

Conditioning: 12 – 9 – 6
Power Snatches 95/65
Box Jumps 24/20

3:38

Snatch + Back squat

Snatch singles
Worked up to 145 w/o straps. Missed 155 back twice. Straps came out for 135-145-150-155. Clarked 165 once, missed it okay once.

Back squat 6x3
240

Push press + Run/Toes to bar/Cluster

Push press
3-3-3
145

1-1-1
165

3 rounds for time
Run 400
21 toes to bar
12 cluster (clean to thruster), 95lbs

13:27 or something

Clean pull + Deadlift/Run

5x3 clean pull, 90% of clean
195lbs

Was written as 5x3 deadlift at 80%, but screw that.

5 rounds for time
7 deadlift, ~50% (scaled from 60%)
Run 200

7:15

Didn't want to do 35 reps at 240, last weeks 24 reps at 240 (which was after 5x2 dead at 80%) was brutal. So I went for 205, which is just over 50% instead.

Power clean + Back squat

EMOM 10 - 2 power cleans
EMOM 5 - 3 power cleans (no break between)

165lbs

3x3 pause high bar back squat, 32X0 tempo at 60%

Snatch + Snatch pull + Sled

Snatch complex: snatch pull + low hang snatch (mid shin, sometimes I touched the ground by accident) + overhead squat
Worked up to 145. Clarked 155 a couple times. Went back down and hit 135, missed 145 twice (second was good, lost it behind). Used straps since my hands are just not in good shape apparently.

Deficit snatch pull, triples
1 x 135 on 1 board
2 x 135 on 2 boards
2 x 145 on 2 boards
1 x 155 on 2 boards

Sled pull
Regular walk, straps around shoulders, down and back. Weights on sled:
90-100-110-125-135-150-160
Knee hurt a bit on the second half of the last one. Probably a poor choice to go quite that high, but also might be good in terms of improving the stability around the joint.

Front squat + Clean and jerk

Strength: Front Squat
Establish a new 1 Rep Max

Back off Sets: 70% of 1RM x 3; add 10# x 3; add 10 x 3; continue to failure

240 (PR)
Belt

170-180-190, stopped to do rest of the workout, didn't fail
No belt

Conditioning: “Grace Under Pressure”
Complete Grace (30 Ground to Overhead) under 4 minutes.
Choose the heaviest weight you can complete the work under 4 minutes.
Rx Weight = 135/95
Perform 5 burpees for every rep not completed.

27 reps at 135
Finished the 30, but clock had stopped at 4:00. Was definitely better than my PR of 4:57.

Swim + BB Row + Sled

Swim, swam, swum
Just a bit, trying to loosen up shoulders and lower back

Barbell row
Man, these were hard today. Had to use straps, skin felt like it was going to rip off my hands.
Went 5-5-5-5-5: 135-155-165-155-135, or something like that.
Didn't feel very good on the left shoulder, and didn't feel all that strong. Didn't touch my chest once w/ 165.

Sled pull
Down and back Y pull, 45lbs + sled
Down and back row pull, 45lbs + sled
2 x Straps around shoulders, down and back (long path- to speed bump) walk, 90lbs + sled
Backwards walk down, arms behind back, 90lbs + sled
Ankle drag, down and back, 45lbs + sled
Backwards ankle drag, 45lbs + sled

Jerk + Run/Toes to bar/Thruster

Strength: Jerk – Speed Sets
8 Sets of 3 With 60 Seconds Rest
(I did EMOM)

130lbs
Knee hurt by the second to last set.

Conditioning: AMRAP in 8 Minutes
Run 200m
10 Toes to Bar
5 Thrusters 135/95

4 rounds + ~25m run

Deadlift + Deadlift/Box jump/Situp

Strength: Deadlift
5 Sets of 2 @ 80% of 1RM

320

Conditioning: 8 Rounds for Time
3 Deadlifts @ 60% of 1RM
6 Box Jumps 24/20
12 Sit Ups

6:07 at 240

Run/Double under + Weighted pull up + Row

Warm Up: Run 400m
100 Double Unders
Banded Shoulder Stretches
Samson Stretch 3 x 10 Seconds Each Side

DUs unbroken

Skill: 7 x 3 Weighted Pull Ups

Hit 60, 2 on 72, 2 on 65

Conditioning: Row 2K

7:42.7
Last time was 7:41.5 on 6/24/2012

Weightlifting Seminar - Clean and jerk

Good day on the clean and jerk

Hit 195 for a PR, then 200, 205, 210
Cleaned 215 and missed the jerk, but it wasn't a bad attempt

Weightlifting Seminar - Snatch

Snatch

Hit 155 twice, close a couple times on 165, one miss was back

Clean and jerk + Shoulder to overhead/Run

Morning:

Airdyne

2 rounds

30s on/30s easy x 5

1:00 easy

Evening:

Strength: Clean and jerk
3 sets of 3 cleans and 1 jerk

175

Conditioning: 5 Rounds for Time
5 Ground to Overhead 135/95
Run 200m

7:44

Clean and jerk + Snatch

Complex: Power clean + Hang clean + Jerk
175

Complex: Snatch + Hang snatch + Overhead squat
145

Press + Shoulder to overhead/Box jump/Double under

3x3 Press
110

Conditioning: AMRAP in 10 Minutes
10 Shoulder to Overhead 95/65
10 Box Jumps 24/20
30 Double Unders

7 rounds + 7 shoulder to overhead

Hang snatch + Ring Rows + Muscle ups + Run/Ring dip/Sit up

Before class:
Hang snatch below knee

Did some triples- 75, 95
Missed first at 115, then hit a double with it


Buy In: 10 Minutes of Skill Work
2 Sets of 10 Horizontal Ring Rows
Then ring development with remaining time.

40lbs vest on rows
Muscle ups- strict and kipping

WOD: 4 Rounds for Time
Run 400m
10 Ring Dips
25 Sit Ups

11:30
Muscle up into ring dips. Didn't run as fast as I probably could have. Whatever.

Front squat + Barbell Complex

Strength: Front Squat
3 sets of 3

210, belt

Conditioning: Barbell Complex
AMRAP in 8 Minutes
5 Deadlifts 95/65
4 Hang Power Cleans
3 Front Squats
2 Shoulder to Overheads
1 Overhead Squat

9 rounds + 1 hang power clean
What a stupid workout

Clean and jerk + Push press

Hang clean (above knee) + push jerk
155-165-175-185(FJ)-185(FJ)-175-180-175

Push press 5s
95-135-135-140
Right knee felt not so good catching a couple reps

Some strict pullups

Ab wheels

Airdyne

30s/30s x 15

Snatch + Sled

Just worked up singles, I think.

Dynamic walk, some ankle walking

Back squat + Wall ball/Push up/Box jump

Strength: High Bar Back Squat Deload
5 @ 40%; 5 @ 50%; 5 @ 60%

Yup

Conditioning: 10 Rounds for Time
10 Wall Ball Shots 20/16
10 Push Ups
10 Box Jumps 24/20

15:something

Pistols + Run/Ring dip/Burpee

Buy In: 10 Minutes of Skill Work
Pistol Training

WOD: AMRAP in 15 Minutes
Run 200m
10 Ring Dips
10 Burpees

7 rounds

Airdyne + Hang snatch + Power clean

4 rounds
30s on/30s easy/1min on/1min easy

Hang snatch (snatch pull + hang snatch below knee)
Worked up to 140, close a couple times on 145

Power clean
Worked up to 175

Clean and Jerk + Bench Press

Clean and jerk
Hit 185 on the third try. Cleaned 190 twice(?), couldn't hit the jerk.

Bench press
Decided to max out, since it has been a couple years. Hit 185 (PR), it was heavy and slow, my butt came up. Still counting it.

Back squat + Power snatch/Lateral hop/Run

Strength: High Bar Back Squat
5 set of 1

265lbs (belt)

Conditioning: AMRAP in 9 Minutes
7 Power Snatches 95/65
14 Lateral Hops
Run 200m

4 rounds + 14 hops

Box jump/Toes to bar/Slam ball + Double under

10 – 9 -8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps 24/20
Toes to Bar
Slam Balls 30/20

7:11

Cash Out: Half Flight Simulator
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Unbroken Sets of Double Unders

2:05
Did not go well

Back squat + Press

5x5 back squat
235
3, F on last set

3x3 press

110-110-110(2,F)
Would have been 5x3 if I didn't fail...

Back squat + Deadlift/Box jump/Double under

5x2 high bar back squat

250lbs

No failing this week, knees better, not perfect

4 rounds for time

5 deadlift, 275

10 box jump, 24"

20 double unders

3:51

Handstands + Snatch

10 mins of handstand and handstand walking practice

Snatch

Complex- snatch pull to superman position, pause at 2, snatch from floor, hang snatch (below knee)

Hit 135, hit snatch and missed hang at 140 (might have misses back)

Then a couple hang doubles

115-125-130(1,F) or something 

Row

1:00 on/1:00 off row for meters, damper 4

271

272

275

275

276

277

275

275

273

276

Took me a minute to find my rhythm, but it was pretty good once I did. 

Press + KB C+J/KB snatch

Strength: Press
5 sets of 5

100lbs

Conditioning: Kettlebell Work
AMRAP in 5 Minutes
Kettlebell Clean and Jerks
Switch arms as necessary

Rest 5 Minutes

AMRAP in 5 Minutes
Kettlebell Snatches
Switch arms as necessary

55, 104 at 44lbs

Back squat + Run

Strength: High Bar Back Squat
5 sets of 5

230
Knees were better today, but not perfect

Conditioning: Run 800m for Time

2:18

Clean and jerk

Work to a heavy single

Hit 185, it was ugly. Couldn't clean 195. Wasn't feeling great.

Push press + Sled

Push press triples

135-140-145-145-150

Sled work

2x at 90+, 2x at 115+
Dynamic down
Between legs back

2x at 115+
Backwards down
Arms behind back (end half lunging)

1x at 140+
Dynamic down
Between legs back

Back squat + Power clean/Box jump

Strength: High Bar Back Squat
5 sets of 2

250
1F in 4th set, belt on 5th

Conditioning: 12 – 9 – 6
Power Cleans 135/95
Box Jumps 30/24

3:28

Muscle up + KB swing/Ring dip + KB swing + Bench press

Buy In: Skill Work
Muscle Up/Pull Up/Ring Dip Progressions

First bar muscle-up, then 2-3 more. No consecutive though

WOD: 21 – 15 – 9
Kettlebell Swings 53/35
Ring Dips

3:37

Cash Out: 50 One Handed Kettlebell Swings
Yup

Then

Bench
145x5
150x5
155x4
160x2

Press/Push press/Push Jerk + Pull up/Wall ball/Double under

Strength: Press Series
Press 3 – 3 – 3
Push Press 2 – 2 – 2
Push Jerk (No Split) 1 – 1 – 1

105
150
170

Conditioning: AMRAP in 7 Minutes
5 Dead Hang Pull Ups
10 Wall Ball Shots 20/16
30 Double Unders

6 rounds

Snatch + Sled Pull

Snatch
Work up
160 (PR* straps)

Tried a double at 135 and missed

Sled
Pulled it around a bit, walking forward and backward, running, doing rows

Then 3 rounds, alternating with partner
Run with sled (sled + 135lbs)
Rows on the way back

Maybe... 25 yards?

Back squat

5x5 back squat (high bar)

230
Knees coming in a lot, especially on the last rep or two of the last set or two.

Handstands + Running + Snatch/Clean and Jerk

Hollow, handstands, handstand pushups, handstand walking

Running drills

Controlled weightlifting meet
Opened snatch at 64kg, missed all 3
They gave me a 4th attempt on short rest and I made it

Opened C&J at 80kg
Hit 80, 84, 87 (191.8lbs - PR)
Smoked 87, I don't think I pressed out at all. Best jerk I've had at that weight

Snatch + Clean and Jerk + Squat/Bench/Deadlift

20 mins of snatch work, stay light
Worked up to 125 for a double or triple

Clean and jerk technique work

20 mins of clean and jerk, stay light
Worked up to 175

Squat technique work
Work to a decent triple - 230/235

Bench technique work
Didn't work up at all, people put too much weight on the bar for me too fast

Deadlift, not much tech work
Go for a PR - 400lbs (PR)

Snatch + Muscle Up

Snatch technique work

Muscle up technique work

1 min AMRAP
Burpee muscle-ups

7?

Airdyne

1min moderate, 1min easy x 10

I did 30s/30s another time around this, but I don't know what day it was

Muscle ups + Toe to bar/Box jump/Run + Handstand push-ups

10 minutes gymnastics skill work

Had to fix the straps on the rings, but went 5-5-5 on muscle ups and decides to go for 30.

From there I went 3-2-etc. ending at 29. Sadness. If I had 30 more seconds (if I didn't have to fix the straps) I'm pretty sure I could have hit 1 more. 

4 rounds for time

10 toes to bar

10 box jump (24")

Run 400m

10:03

Later

Angel drops with PVC. 

Small deficit handstand push-ups, on 15lbs dumbbells. Had nothing strict. Kipped a set of 4 and a set of 3. Called t a day. 

Back squat + KB snatch

5x5 back squat

225

2 min AMRAP

KB snatch, 35lbs

54, one hand switch 

Airdyne + Power clean/Push Jerk + KB Deadlift + Bench Press + Adductor squat

5 mins airdyne (warm up)
then
30s moderate/30s easy (ended up usually doing legs only backwards slowly)
15 rounds

EMOM 15
2 power clean, 2 push jerk
145lbs

Single leg KB deadlift (1.5 pood)
10 per leg, 4 sets

Bench press
3x5, 145lbs
Felt kinda heavy and it started to rain

Wide stance, toes forward high bar back squat (adductor assistance)
Sets of 10
45-65-95-95

Run/Deadlift/Push up/Sit up + Front squat

Four Rounds for Time
Run 200m
5 Deadlifts 275/185
15 Push Ups
25 Sit Ups

8:41

5x5 front squat
185lbs

Swim/Up and out/Dip/Push up/Lunge/Squat

Cash In
Max distance under water swim

Maybe a bit under 20 yards

WOD
Swim 50yds 10 Up and Outs
Swim 50yds 20 Poolside Dips
Swim 50yds 30 Push Ups
Swim 50yds 40 Lunges
Swim 50yds 50 Squats

11 something?

Cash out
Swim 50yds for time

0:42?

Back squat + Row/Wall ball/Box jump

Buy In: Strength
1 Rep Max High Bar Back Squat

280 (PR)

WOD: 7 Minute Clock
Row 500m
AMRAP with Remaining Time
10 Wall Ball Shots 20/16
5 Box Jumps 24/20

6 rounds

Double Under/KB Swing/Pull up

Three Rounds for Time
50 Double Unders
21 Kettlebell Swings 53/35
12 Chest to bar pull Ups

6:05

Clean pulls + Snatch Complex

Clean pull 5s
Worked up in 5s, 2 sets at 225

Snatch complex
Superman pull, 3s hold, snatch from floor
Hit 150 twice after missing it a couple times, missed 155 a couple times

Bike + Swim + Bunch of crap

Airdyne
30s hard/30s easy (rest)5 rounds, so painfulThen after a break, 3 more rounds, which didn't feel quite as bad, but I didn't want to push too hard.

Swim
Easy, trying to loosen up my shoulders, feel out the status of the elbow

Assistance shit
One leg KB deadlifts: 5L/5R x 3, short rest
Barbell side bends: 10 @ 45, 3x10 @ 65
Adductor squats: Wide stance, toes forward, high bar back squat position3x10 @ 65
Stiff legged deadlift 5s: 115-135-155-185-205

Back squat + KB Complex

Buy In: Strength
3 Sets of 3 High Bar Back Squats

240
Better job of knees out today, for sure.

WOD: Kettlebell Complex AMRAP in 9 Minutes
3 Deadlifts
3 Cleans
3 Push Jerks
3 Snatches

10 rounds even, 35lbs. Elbow is getting there.

Burpee/Double under

AMRAP in 12 Minutes
10 Burpees
25 Double Unders

12 rounds + 10? double unders

Cash Out: Three Mobility Rx movements for three minutes each.

Shoulder, chest, adductors/groin

Later
Glute-ham bridges, 20" box
15 single leg, each leg, 2 sets

I've been doing these at home on a chair, but not recording them.

Snatch + Power clean/Sit up/Lateral hop

Buy In: 15 Minutes to Establish a new 1 Rep Max Snatch

145, missed at 155, better miss than last week at 160

WOD: AMRAP in 8 Minutes
5 Power Cleans 135/95
25 sit ups
20 Lateral Hops

5 rounds + 20 sit ups

Run/Lunge/Box jump + Front squat

Three Rounds for Time
Run 800m
20 Backwards walking lunges total)
30 Box Jumps on 20″ Box, must step down 

17:06

Later...
Establish a 1RM front squat
225lbs (PR)

Box Step Up + Bike

5x3 box step up
20" box
135lbs barbell on back

Failed left leg rep 3 (and 4) on set 1. Failed then made 3rd on left in sets 3 and 5.

26 mins stationary bike

Backsquat + Bike

5x3 backsquat
235lbs
Much better job of keeping my knees out today. Not perfect, but much better.

2 miles on stationary bike, ~8 mins

Handstand walk + Wall ball/KB swing/Push up/Pull up

Buy In: Skill Work
10 Minutes of Handstand Progressions

Handstand walk practice

WOD: Unbroken Efforts
50 Wall Ball Shots
Rest 3 Minutes
40 Russian Kettlebell Swings
Rest 2 Minutes
30 Push Ups
Rest 2 Minutes
20 Pull Ups

Choose a weight or scale/modification that will allow you to complete the sets unbroken with no rest.

11:26
20lbs wall ball, last few not -really- unbroken
2 pood KB
Push ups
Strict pullups, 12 really unbroken, 18 before dropping off bar

Slammed my triceps/elbow during wall ball

Muscle ups + Double under/Deadlift/Box jump

Buy In: 10 Minutes of Muscle Up Progressions

4 strict
7 kipping
5 kipping

WOD: Four Rounds for Time
35 Double unders
5 Deadlifts 275/185
10 Box Jumps 30/24

5:58

Snatch + Front squat + Double unders

Buy In: Strength
1. 7 Sets of 1 Snatch with 60 seconds rest in between.

150-155.75(PR)-160(F)-misses at 155, maybe one make

2. 3 Sets of 3 Athlete’s Choice of Front Squat or Overhead Squat

3x3 front squat at 205

WOD: Flight Simulator 25
5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5
Unbroken Sets of Double Unders

1:36

Ground to overhead/Burpee + Deadlift/Hang snatch/Push up/Situp + Bear complex

15 minute AMRAP with a partner
60 G2O, 45lbs
10 partner buprees (partners must high-five with one hand at top, above taller partner's head)
60 G2O, 65lbs
10 partner buprees
60 G2O, 95lbs
As many partner burpees as possible in the remaining time

241 reps (BB/burpee work + 41 burpees)

--------

With a partner, 1 minute between stations
4 min AMRAP
Deadlift 185lbs

3 min AMRAP
Hang snatch (squat), 65lbs

2 min AMRAP
Hand release push up

1 min AMRAP
Ab mat situp

325 reps
I don't remember the distribution

--------

10 minutes for both partners to establish a 3RM bear complex
Hands must remain on the bar the entire time, must touch and go

145lbs for me
165lbs for Paul

310lbs total

Box jump/Toes to bar/Handstand shoulder touch

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Box Jumps 30/24
Toes to Bar
Handstand Shoulder Touches (mod = 30 second handstand hold each round)

9:something?

Cash Out: 10 Minutes Mobility Work

Snatch Complex + Backsquat + Bench Press

Snatch complex: 3s hold at knee, 3s hold at superman position, snatch from floor, touch and go snatch

115
125
135
145 (failed touch and go)
145 (failed snatch, didn't attempt touch and go)
145 (same as prev.)
135 (failed snatch, really close, couldn't hold it in bottom, no T&G)
135 (missed back, no T&G)

Backsquat triples
245 - terrible, knees diving in
225 - better but not great
225 - first 2 good, last one knees coming in

Bench Press
Light, just greasing the groove.

Handstands + Pull up/Push up/Squat Jump

Buy In: 10 Minutes of Skill Work
Handstand and Handstand Push Up Progressions

WOD: 4 Rounds for Time
Run 400m
5 Chest to Bar Pull Ups
10 Hand Release Push Ups
15 Squat Jumps to a Plate

10:30

Clean + BB complex

Buy In: Strength
5 Sets of 3 Position Cleans (1", below knee, high hang)

155-165-165-165(F on hang)-165

WOD: Barbell Complex Ladder

AMRAP in 7 Minutes
Deadlift
Hang Power Clean
Front Squat
Shoulder to Overhead
Front Rack Lunge
Begin with one rep of each, then increase total by one rep each round.

4 lunges into round of six, 115lbs
Screwed up at least once and forgot the squats in the round of four, so I did them after the round of five.

Snatch complex + Push press

Superman pull, 2s hold, snatch
135(b)-135-140-140(b)-145-145(b)-150-155(f)-155(b)-155(b)

F = missed in front
B = missed behind

Push press triples
135-140-145-150-145

Stretching + Clean and jerk complex + Clean pull + Pendlay row + Abwheel

--Morning--
Row 5 mins, stretch, row 2 mins, stretch

--Evening--
6? at 155
Power clean + push jerk + behind the neck push jerk

Clean pull triples (push hips through at top because it seemed like the thing to do)

155-165-175-185-195-205
Straps starting at 175

Pendlay row sets of 5
135-155-155(6, one was short)-155

15 ab wheel
15 shoulder pass thru
12/12

Little lacrosse ball work

Snatch + Front squat + KB Snatch

Buy In: Strength
1. 7 sets of 1 Snatch
60 seconds rest between

145-150x6
Missed first one at 150 back, then the next one (twice in quick succession). Hit the next 4.

2. 4 sets of 2 Front Squat

205lbs, no belt

WOD: AMRAP in 5 Minutes
One Arm Kettlebell Snatches
Choose your own weight and alternate arms as necessary.

104 reps at 44lbs

FMS Test + Glute-Ham Raise

Did the FMS test, scored a 19/21, losing one point for each side on rotational stability.

3x5 strict glute-ham raise. Didn't have a terrible calf cramp like the last time I did these.

Clean and Jerk + Back squat + Double under/Box step up

Buy In: Strength
1. Clean and Jerk: 7 sets of 1
Rest 60 seconds between sets.

175-185x6, missed jerk on 5th 9of 6)

2. High Bar Back Squats: 3 sets of 3

245lbs

WOD: AMRAP in 5 Minutes
40 Double Unders
20 Box Step Ups

4 rounds + 24 double unders

Snatch + Weighted Pull up + KB Swing

Buy In: Strength
7 Sets of 1 Snatch (Heavier than last week)
rest 60 seconds between sets

140-140-140-145-145(F, back)-145-145
One or both of the last two were miss then hit at 145. Very happy with this.

5 Minutes to 1 Rep Max Weighted Pull Up

82lbs (PR)

WOD: AMRAP in 3 Minutes
Russian Kettlebell Swings

78 reps
2 pood KB

Run/Shoulder touch/Toe to bar

Four Rounds for Time
Run 400m
10 Handstand Shoulder Touches
15 Toes to Bar

11:39

Weightlifting Clinic

Weightlifting clinic with Tim Rabas, Assistant strength and conditioning coach for NC State football and former competitive weightlifter.

Pretty lame.

Hang clean and Jerk + Power clean/Ring dip

Buy In: Strength
7 Sets of 2 Hang Cleans + 1 Jerk

155lbs

WOD: Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips

5:40, power cleans
I've never done Elizabeth before, I moved like shit.

Power Snatch + Front Squat

Power Snatch
Worked to 1RM - 140lbs (PR)
Very close to breaking parallel, but I think I got it.

Then 4 (maybe 5, I think 4 + a miss) at 135, straps for the last 3/4. Accomplished a goal for the year of power snatching 135 fairly convincingly, I'd say.

Front squat
5x5 at 195
Last Thursday I did 4x5 at 195. No belt.

Snatch + Burpee/Push press/Double under/Run

Buy In: Snatch

7 sets of 1 with 60 seconds rest between

135, 7 for 7

WOD: 3 Rounds for Time

10 Burpees

15 Push Press 95/65

30 Double Unders

Run 400m

9:51

Clean and jerk + KB swing/Deadlift/Toe to bar/Box jump

Strength: Clean and Jerk

4, 3, 2 (75%, 80%, 85%)

145-155-160

WOD: 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Kettlebell Swings 53/35

Deadlift 185/135

Toes to Bar

Box Jumps 24/20

11:45

Snatch + Clean and Jerk

Snatch
Couldn't hit 135 today. Worked up to it, missed it back a couple times. Dropped back down to 115, hit 130 then moved on to C&J.

Clean and Jerk
Just did a few, worked up to 175 I think. Recorded a couple.

Just wasn't feeling it today. I was planning on doing a hero workout for Memorial Day, probably Jerry.

After snatch/clean and jerk I watched Pitt Ultimate take their second consecutive national title. Then I browsed the internet for a bit, then I felt kinda depressed and didn't feel like working out. Oh well.

Row/Push up + Front squat

AMRAP 15 mins

Row 250m

25 push ups

7 rounds + ~10m

4x5 (sets x reps) front squat

195lbs

No belt. Legs are pretty sore from Jackie.  Probably should have just done the fifth set, but whatever, this was good. 

Jerk + Row/Thruster/Pull up

Buy In: Strength

7 sets of 1 Jerk

165

WOD: Jackie

Row 1000m

50 Thrusters with 45# bar

30 Pull Ups

5:54 (PR is 5:49)

Snatch + Clean and Jerk

Snatch
Worked up to 145, missed it behind a couple times. Dropped back down- 115, 135, 140, then hit 145. Missed 150 behind twice. Used straps. Recorded a couple, maybe I'll learn something.

Clean and Jerk
Worked up to 185. Hit the clean at 195... maybe twice and missed once? Couldn't hit the jerk.

Snatch + Back squat + Snatch/Lunge/Burpee/Pull up

Buy In: Strength

1. 5 sets of Three Position Snatch

rest 60 seconds between sets

115, missed one from high hang

2. 3 sets of 5 High Bar Back Squats

220, no belt, heavy

WOD: AMRAP in 7 Minutes

3 Snatch Punishers (one snatch to full squat then overhead lunge with both legs)

5 Burpees

7 Dead Hang Pull Ups

95lbs, 5 rounds, one snatch and one lunge

Muscle up/Handstand push-up + Pull up

Death by muscle up/handstand push-up

1 muscle up first min

1 HSPU second min

2 MUs third min

2 HSPU

Continue as long as able

5 mins

Work to heavy 2 weighted pull-up

Then 6 sets of 2 at 90% of that

65, 58x2x6

Clean and jerk + Front squat + KB complex

Buy In: Strength

1. 5 sets of 1 Clean plus 2 Jerks

rest 60 seconds between sets

165

2. 4 sets of 2 Front Squats (Heavy across the board)

200

WOD: AMRAP in 8 Minutes

Kettlebell Complex

1 One Arm Swing

1 Clean

1 Jerk

1 Swing to High Pull

1 Snatch

Complete cycle with one arm then the other to equal one round

16 rounds + clean (first arm) with 44lbs

Snatch + Clean and Jerk + Press/Push Press

Snatch
Superman pull hold ~3s, full snatch from floor

Worked up to 135, close on 145, 145 missed behind, which I'll take, back to 135 for a bunch of reps
Tried to fix the rocking back on my heels too far issue (toes were coming off the ground) on the pull. Found that I make a lot more lifts if I get my head through and chin down. I have a bad habit of keeping my chin up, which prevents me from getting the bar back.

Clean and jerk
Superman pull hold ~3s, full clean from floor + jerk
155 for a few, 165 for a bunch
Worked on similar things to the snatch- good foot position on pull, head through on jerk, back knee bent on jerk

Press + push press
3 sets of
2 behind the neck press + 3 behind the neck push press, 95lbs

Snatch + Run/Overhead squat/Push up/Double under/Pull up/KB swing

Buy In
5 x 3-position Snatch (rest 60 seconds between sets)

full + from knee + high hang
95lbs

WOD
“PB40″
For Time:
Run 400 meters
40 Overhead Squats (95/65)
40 Push-Ups
40 Double Unders
40 Pull-Ups
40 Kettlebell Swings (1.5/1 pood)
Run 400 meters

15:50

Snatch + Clean and Jerk + Back squat

Snatch
Worked to a single at 145 (was a struggle, slammed the bar, swore at it and spit in the grass when I finished the lift), dropped back down to 135, missed a bunch once I got up to 140/145. Recorded a miss, gonna try to figure it out sometime.
Then 7 singles at 125 with around a minute between

Clean and jerk
3s pause below knee, hang clean, jerk
7 at 155lbs, didn't really time the rest

Back squat
3x3 high bar back squat
230lbs

Clean and Jerk + Press + Burpee/KB clean and jerk/Run

Buy In: Strength
1. 5 sets of 2 Cleans plus 1 Jerk
2. 3 sets of 5 Presses (Heavy)

C+J - 160
Press - 105, failed last rep

WOD: 3 Rounds for Time
10 Burpees
10 Kettlebell Clean and Jerks (one side)
10 Kettlebell Clean and Jerks (other side)
Run 400m

10:39, 1 pood KB

Chipper

For Time
30 Walking Lunges
50 Push Ups
50 Double Unders
25 Knees to Elbows
5 Rope Climbs
50 Box Jumps
50 Squats
25 Ring Dips
50 Sit Ups

15:39

Snatch + Back squat + Ground to overhead/Pull up

Buy In: Strength
1. 7 sets of 1 Snatch (60 – 70%)
Rest 60 seconds between each set.

115lbs

2. 3 sets of 3 High Bar Back Squats (Heavy as Possible)

230lbs

WOD: AMRAP in 5 Minutes
5 Ground to Overhead 135/95
5 Dead Hang Pull Ups

4 rounds + 2 ground to overhead

Bunch of stuff

With a Partner
Run 400m with Med Ball
50 Plyo Push Ups
40 Slam Balls
30 Med Ball Sit Ups
20 Kettlebell Snatches or 1 Arm Swings (depending on proficiency)
10 Med Ball Cleans
200 Double Unders/Single Unders (depending on proficiency)
10 Med Ball Cleans
20 Kettlebell Snatches or 1 Arm Swings
30 Med Ball Sit Ups
40 Slam Balls
50 Plyo Push Ups
Run 400m with Med Ball

Partners perform the 400m runs together and alternate as they choose through the movements with one partner working at a time.

20:40 with Heather
20lbs slam ball, also used in push ups
12lbs med ball for run, cleans, situps
25lbs KB swing/53lbs KB snatch

Snatch + Shoulder to overhead/Box jump over/Deadlift/Double under

Buy In: Strength
7 sets of 1 Snatch
Rest 60 seconds between each set.

115lbs

WOD: AMRAP in 9 Minutes
10 Shoulder to Overhead 115/75
10 Box Jump Overs 24/20
10 Deadlifts 115/75
30 Double Unders

4 rounds + 5 deadlifts

Press/Front squat

6x3 press and front squat, working back and forth between movements

Press: 110
Squat: 195

Clean and Jerk + Box jump/Pull up/Run

Buy In: Strength
7 sets of 2 cleans + 1 jerk
Rest 60 seconds between each set.

155, rest was shortened a bit for the last few sets.
Need to work on patience on the pull, I'm pushing my hips/knees forward too early, the bar isn't getting up to my upper thighs.
Tried putting my elbows down a bit for the jerk at Gio's suggestion. Seemed way better, much faster to lock-out.

WOD: 3 Rounds for Total Working Time
10 Box Jumps (24/20″)
15 Pull-ups
Run 400 meters
Rest 1:1 (rest as long as it takes to complete the round)

11:01
Regular kipping (not butterfly). Control on top, non-bounding box-jumps.

Snatch + Row

Did some snatches. Didn't really have enough time. Hit 135 a couple times. Good miss at 145, caught but couldn't stabilize, missed behind.

Later...

Row: 30s on/30s off, 10 mins
Meters:
150
146
144
141
143
141
139
142
141
142

Damper 4
I probably should have started monitoring the meters before minute 7

Last time, 7 mins on November 27, 2012
154
150
148
145
144
144
141

Clean (and jerk)

Work to 1RM clean (and jerk)
Cleaned 195, but couldn't hit the jerk, PR on clean
Missed clean on 205 a couple times
Cleaned 200, no jerk, PR on clean

Then 5ish at 170(clean and jerk, missed a jerk or two)

Frisbee

Played some pickup Ultimate. Was kinda lame.

Press + Push press/Chin up/Run

Work to 1RM press
120 (PR)

21-15-9
Push press, 95lbs
Chin up
Run 400

9:39

Back squat

Warm Up: 5 @ 40% of 1RM; 5 @ 50%; 3 @ 60%

Establish a new 1 Rep Max

275lbs (PR)
Was close on 280lbs, which I thought would have been 2x body weight, but I weighed in at 143, so gotta aim higher!

Back Squat 70% of new 1RM for a set of three reps.

Then until failure:
Add 10# for a set of three reps
Add 10# for a set of three reps
Add 10# for a set of three reps and so on…
Depending on your 1RM, you may want to add as few as 5# or as much as 15#.

195
205
215
225
235
245
255x1

Back Squat 70% of the failed attempt for two sets of 5 reps, concentrating on speed out of the bottom.

175lbs

Muscle up/Handstand push-up

3 muscle ups every minute on the minute as long as able or 10 mins
5 mins- last one was 2-F-F-1

3 strict handstand push-ups ever minute on the minute for 10 minutes

2 muscle ups EMOM for 5 minutes

2 muscle ups EMOM for 5 minutes

1-2 mins rest between

Snatchx2 + Weighted pull-up + Push press

--Snatch--
Worked up to 135, missed 145 a bunch of times. Fighting with straps didn't help.

I pretty much couldn't snatch with the straps on; when I would ditch them, the lift felt much more agressive and clean. For example, After failing 145 a bunch, I dropped back down to 135, but couldn't hit that either. I ditched the straps and hit an easy, clean lift at 135.

--Snatch-- (took a break between the previous session and this one)
Complex: pull (2-3s pause)+pull(2-3s pause)+snatch
Hit a few of these at each of 115, 125, 135 (one complex at a time)
Did a couple pulls with pauses at 165

Figured out that I was using my straps wrong, so they were much more helpful in this session. I was about to order a different style of strap, since these were driving me nuts. Then I wrapped them with the "tail" towards the inside of the bar, and everything suddenly made sense.

"Repetition is king."
Then I just banged out some snatches at 115. Probably like 10? I threw a couple ugly power snatches in there just to see how they felt.

--Weighted pull ups--
Work to a heavy triple- 53 (1.5 pood KB)
Then 6x3 at 90% - 47.5lbs (90% is 47.7)

--Push press--
No real specific plan going into this except 5 reps per set. I wanted it to be heavy and I wanted to focus on not letting the bar slip down my shoulders, as often happens in my jerk.
95-115-135-135-135-135(F,4)

Clean and Jerk + Medball clean+wall ball/Lateral hop

Buy In: Clean Deload
5 @ 40%; 5 @ 50%; 5 @ 60%

Did clean and jerk
80-100-120
120 was not great. Lost my balance a bit on a jerk, made up for it on the next one by really almost losing my balance, really drove hard and it kind of landed on me.

WOD: AMRAP in 9 Minutes
10 Medball Clean and Wall Ball Shots 20/16
20 Lateral Hops (over paralette, each way is 1 rep)

7 rounds + 1 clean/wall ball

Then:
Clean and Jerk complex:
first pull- hold in position 2 (just below knee) for 3s, return bar to floor
superman pull- hold in top position with bar back and shoulders in front of the bar for 3s, return bar to floor
full clean + jerk

Worked up to 175, hit it a couple of times, trying to be tight and pulling the bar back, get good contact in full pull and really stick the jerk. Moderate success.

Back squat + Run/Overhead squat

Buy In: Wendler Squat Deload
5 @ 40%; 5 @ 50%; 5 @ 60%

110
135
165

WOD: Nancy
5 Rounds for Time
Run 400m
15 Overhead Squats 95/65

14:01 (PR)

Muscle ups + Ring dip/Squat/Toes to bar/Bupree pull up + Snatches

Buy In: 10 Minutes of Skill Work
Muscle Ups
Ring Dips
Ring Pull Ups

Muscle ups
5 strict (PR)
5 kipping
3 strict
... not sure if I did any more than that until strict muscle up double after the workout

WOD: Two Minute AMRAP’s With One Minute Rest
Ring Dips
Squats
Toes to Bar
Burpee Pull Ups

48
104
43
22
Total: 217

A bit later- snatch technique work, just worked up a bit
95 + a couple overhead squats
115 + overhead squats
125
135 a couple times

Bench Press

5x3 bench press
165lbs (1-3 rep PR)

Attitude Nation Weightlifting Seminar

Spent the day in Wilmington, NC, learning to weightlift from Jon and Jessica North.

155lbs snatch- PR
190lbs clean and jerk- PR

Clean and Jerk + Power clean/Front squat/Jerk

Buy In: Cleans
3 – 2 – 1

Clean and jerk
155x3
175x2
185x1 (PR

WOD: Every Minute on the Minute
3 Power Cleans 135/95
3 Front Squat
3 Jerks
Continue every minute on the minute until failure or 15 minutes.

Got through 6 mins, maybe

Snatch

Worked up, trying to hit a PR
Hit 135 a few times
Hit 140 once, maybe twice (ties PR)
Missed 145 several times- once was really really close, got about 3/4 of the way up but was dancing around a bit. Would hava been a PR, also, I've never overhead squatted that much, but I'm sure I could.

Press + Shoulder to overhead/Box jump/Run

Buy In: Wendler Press
5 @ 75%; 3 @ 85%; 1+ @ 95%

85x5
100x3
110x3

WOD: AMRAP in 10 Minutes
7 Shoulder to Overhead 115/75
10 Box Jumps 24/20 (controlled extension on top of box)
Run 200m

4 rounds + 175m run

Back squat + Bunch of Stuff

Buy In: Wendler High Bar Back Squat
5 @ 75%; 3 @ 85%; 1+ @ 95%

210-225 (maybe 230)-260x2 (HBBS PR)

WOD: For Time With 135/95
12 – 9 – 6
Deadlifts
Bar Facing Burpees
9 – 6 – 3
Front Squats
Toes to Bar
6 – 3 – 1
Hang Power Cleans
Wall Walks

7:32

Double under/Run + Row

10 Double Unders
Run 200m
20 Double Unders
Run 200m
30 Double Unders
Run 200m
30 Double Unders
Run 200m
20 Double Unders
Run 200m
10 Double Unders
Run 200m

Rx = double unders performed unbroken

7:46

Cash Out: Row 500m

Didn't do this for time, kind of a lazy 1:51

Thurster/Pull up + High hang snatch + Bench press

Morning:
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

Afternoon:
High hang snatch - work to a heavy single
125lbs with straps

7x3 bench press
160lbs

Clean and Jerk + Deadlift/Hang power clean/Run

Buy In: Cleans
Warm Up Sets 5@40% 1RM; 5@50%; 3@60%
Working Sets 2@70%; 2@80%; 2@90%

135(C+J, C+J)
155 (C+J, C+J)
175 (C+J, C+J(F))

WOD 5 Rounds for Time
5 Deadlifts 135/95
3 Hang Power Cleans
Run 200m

7:07 at 115
135 just didn't feel like a good idea. I didn't cycle the hang power cleans for the first couple rounds (I reset on every rep), started cycling for the last 2-3, which sped me up quite a bit.

Press + Shoulder to overhead/Chin up/Double under

Buy In: Wendler Press
3 @ 70%; 3 @ 80%; 3 @ 90%

3 at 80
3 at 95
5 at 105

WOD: AMRAP in 9 Minutes
7 Shoulder to Overhead 115/75
5 Chin Ups
30 Double Unders

7 rounds + 2 chin ups

Clean and Jerk + Row

Every minute on the minute for 8 minutes
1 clean + 1 clean and jerk at 75% (rounded up to nearest 5lbs)
135lbs

4x500m row, 2mins between
1:47.1
1:47.7
1:49.7
1:50.6

Last time: December 30, 2012
1:46.0 damper 4
1:49.0 (4)
1:51.6 (4)
1:53.4 (3)

Back squat + Deadlift/Hang power snatch/Overhead squat

Buy In: Wendler High Bar Back Squat
3@70%; 3@80%; 3+@90%

190-215-245(4)

WOD: Snatch AMRAP’s
3 Snatch Grip Deadlifts
2 Hang Power Snatches
1 Overhead Squat
AMRAP in 3 Minutes
Rest 2 Minutes
AMRAP in 2 Minutes
Rest 1 Minute
AMRAP in 1 Minute

15 rounds, 95lbs

Pendlay Row

5x5 at 135lbs

Apparently I have my hands too narrow and my back angle is not quite right.

Clean and Jerk/Toe to Bar

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

63 reps- through round of 12 + 3 clean and jerk

Clean and Jerk + Ring dip/Power clean

Buy In: Cleans (modified)
3 @ 65%; 3 @ 75%; 3 @ 85%

3 clean and jerk at 125
3 clean and jerk at 145
1 clean, 1 clean and jerk, 1 clean and failed jerk at 165

WOD: AMRAP in 7 Minutes
1 Strict Ring Dip
1 Power Clean 135/95
2 Strict Ring Dips
2 Power Cleans
3 Strict Ring Dips
3 Power Cleans
4 Strict Ring Dips
4 Power Cleans
and so on…

Finished round of 8 + 9 ring dips and 1 power clean

Back squat + Double under/Box jump

Buy In: Wendler High Bar Back Squat
5@65%; 5@75%; 5+@85%

5 at 175
5 at 200
8 at 230

WOD: 3 Rounds for Time
35 Double Unders
10 Box Jumps 30/24

2:50
Flipped my box over in round one, which was.. kinda cool?

Toe to bar/Push up/Sit up/Run/Plank

5 Rounds for Time
5 Toes to Bar
10 Push Ups
15 Sit Ups
Run 400m
Rest in the plank position 1 minute between each round.

17:04

Wall ball/Double Under/Muscle up (Open 13.3)

Open 13.3
AMRAP 12 mins
150 wall ball (20lbs., 10ft target)
90 double unders
30 muscle ups

150 wall ball* + 90 double unders** + 3 muscle ups

*Karen in 9:14
**10:35 tiebreak time

Failed my first 2 muscle up attempts, then hit a triple. Probably shouldn't have chalked my hands. I also needed to catch my breath a bit, so there's that...

Last time: Open workout 12.4 on 3/15/12. 24 double unders.

Back squat + Power clean/Push up/Squat

Buy In: High Bar Back Squat Deload
5 @ 40%
5 @ 50%
5 @ 60%

WOD: The Chief
Max Rounds in Three Minutes
3 Power Cleans 135/95
6 Push Ups
9 Squats

Rest 1 minute. Repeat for 5 cycles. Record rounds completed for each cycle.

6-5-4-5-5

Row/Jumping lunge/Double under/Burpee/KB swing

FGB Style (1 min stations, 5 rounds, 1 min rest between round, no rest between stations)
Row for Calories
Jump Lunges
Double Unders
Burpees
Kettlebell Swings

538 reps

Shoulder to Overhead/Deadlift/Box Jump

214 reps (7 rounds + 4 shoulder to overhead)

Clean + Hang clean/Double under

Buy In: Cleans
3 – 2 – 1

150-170-180 (PR for full clean)

WOD: 11 Minute Hang Clean/Double Under Ladder
1 Hang Clean @60% of 1Rm
10 Double Unders
2 Hang Cleans
20 Double Unders
3 Hang Cleans
30 Double Unders
4 Hang Cleans
40 Double Unders
Continue the pattern of increase for 11 minutes. These are full hang cleans of the squatting variety.

Round of 8 + 9 cleans and 29 double unders (115lbs)

Cash out:
Handstand walking practice. Took a couple good steps today!

Press

5x3 shoulder press
105lbs

Ring row/Box jump/Double under

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Ring rows
Box Jumps 24/20
30 Double Unders Between Rounds

9:55?

Handstand and handstand waking practice

Back squat + HSPU/Pistol/Hip extension

5-3-1 back squat
210-230-260(F)

8 min AMRAP
5 HSPU
10 pistols, alternating
15 hip extensions

4 rounds + 3 pistols

Burpee/Snatch

Open Workout 13.1

104 reps (4 snatches at 135lbs)

Back squat

5x3 high bar back squat
230lbs

Shoulder to overhead/Burpee/Double under + Man maker

AMRAP in 9 Minutes
5 Shoulder to Overhead 115/75
5 Bar Facing Burpees
25 Double Unders

8 rounds
Did all push presses

Cash Out: 10 Man Makers
30lbs

Press + Hang power snatch/Run

Buy In: Wendler Press
3@70%; 3@80%; 3+@90%

80-95-105x4

WOD: Four Rounds for Time
10 Hang Power Snatches 95/65
Run 400m

11:30

Push up/Med ball clean/Sit up

8 min AMRAP
8 push up
10 med ball clean (16lbs?)
12 sit up

7 rounds and some stuff

Fran

21-15-9
Thruster, 95lbs
Pull ups

4:22

Press + Push press/Chin up/Run

5-5-5+ Wendler press
75-85-95(8?)

12 min AMRAP
7 push press (115lbs)
7 chin ups
Run 200

6 rounds + 5 chin ups

Push ups + Deadlift/Box jump

Buy In: 10 Push Ups on the Minute for Five Minutes

Yup.

WOD: 5 Rounds for Time
5 Deadlifts 275/185
10 Box Jumps 30/24

5:25

Cash out: 5 one arm push ups each arm EMOM for 5 mins

Back squat + Run/Double under

Buy In: Wendler High Bar Back Squat
5@65%; 5@75%; 5@85%
175-200-230x7

WOD: Running Intervals
With a 13 minute running clock
Run 800m for time; rest to the 6 minute mark
Run 400m for time; rest to the 9 minute mark
Run 200m for time; rest to the 11 minute mark
Complete max effort double unders for 2 minutes to the 13 minute mark
2:35-1:07-0:30-148

Bench Press + Yoga + Snatch

5x5 bench press
150lbs

Yoga at OCCF!

Snatch work
Worked up to 140 - PR!
Hit 135 twice (which was a PR), the second one wouldn't get 3 white lights because I bent my elbows a bit, but I'll count it today. I think the 140 would have counted, but I might have bent my left elbow, I'm not sure.

Row

Durham Indoor Rowing Trials

500m: 1:38.8 (PR) damper 5
1000m: 3:35.4 damper 4

Clean + Slam ball/Power snatch/Run

Buy In: Cleans
Deload 3@40%; 3@50%; 3@60%

75-95-115

WOD: 21 – 15 – 9
Slam Balls 30/20
Power Snatches 75/55
Run 200m

9:25

Press + Push press/Box jump/KB swing/Double unders

Buy In: Wendler Press
Deload 5@40%; 5@50%; 5@60%

45-60-70

WOD: AMRAP 2 minutes of each with 1 minute rest
Push Press 75/55
Box Jumps 24/20
Kettlebell Swings 1.5/1 pood
Double Unders

75+50+42+150=317

Back squat + KB Complex

Buy In: Wendler High Bar Back Squat
Deload 5@40%; 5@50%; 5@60%

105-130-155

WOD: Kettlebell Complex
AMRAP in 10 Minutes
3 Deadlifts
3 Cleans
3 Push Jerks
3 Snatches
Left then right = 1 round

9 rounds + 3 cleans right hand
Went really slow for the first 5 minutes, I didn't even really breathe hard during this workout.

Front Squat + Press

5x3 front squat and press, work back and forth between movements.

190 on front squat
105 on press

Clean + Power clean/Wall ball/Pull up

Buy In: Cleans
3 – 2 – 1

150-165-175

WOD: Partner AMRAP in 14 Minutes
4 Power Cleans 165/115
6 Wall Ball Shots 20/16
8 Chest to Bar Pull Ups
Partners complete one full round then switch; you may assist your partner with the pull ups.

Started at 155, partner was struggling, went to 145, then 135. I went unbroken, pretty much. Missed one chest to bar and one wall ball but I re-did the reps. This was, frankly, kind of easy since we had to scale it so much.

Press + KB C+J/Run

Buy In: Wendler Press
5 – 3 – 1+

85-100-110x2

WOD: Five Rounds for Time
10 Kettlebell Clean and Jerks 1.5/1 pood
Run 200m

9:25

Back squat + Pull up/Push up/Jumping squat

5-3-1+ back squat (high bar)
195-230-250x2

AMRAP 12 mins
5 pull ups
10 push ups
15 squat jump to plate

14 + 9 squats

Row + Hang snatch + Pendlay row + Plank

Recovery/Technique Row
10:00
Drills:
Arms only
Arms + back
Legs only
Legs + back
Pause at finish
Pause at catch
No foot straps

Mobility stuff

Hang snatch technique work
Worked to 115, maybe for a double? Didn't try 120, 125 felt really heavy and I didn't even really attempt it.

Tried to get tension in my hamstrings in the hang and get the bar in to my hips on the pull.
Also, used straps again. Apparently straps are awesome, who knew?

Pendlay Row 5-5-5-5-5
115-125-135-145-155(did 7 reps since 2 were short)

Plank
2:30
1:30 each side

Bench Press

Snatch work, a few overhead squats, tried snatching with straps, was pretty good.

5x5 bench press

Me: 150lbs
Heather: 80lbs

3 sets of 15 chin-ups

Cleans + Power clean/Front squat/Jerk

Buy In: Cleans
Warm Up Sets 5@40% 1RM; 5@50%; 3@60%
Working Sets 2@70%; 2@80%; 2@90%

120-150-165

WOD: Every Minute on the Minute for 12 Minutes
2 Power Cleans
2 Front Squat
2 Push Jerks/Split Jerks
On the 4th, 7th and 10th minute increase the weight. Record weights used.

120-135-140-140 (failed 1 jerk)
Also failed a jerk in the first set of 140, but I clean and jerked it before the minute ended.

Press + Shoulder to overhead/Burpee/Double under

Buy In: Wendler Press
3 – 3 – 3+

80 - 95 - 105 (4)

WOD: Four Rounds
3 Minute AMRAP
5 Shoulder to Overhead 135/95
5 Burpees
20 Double Unders
Rest 1 Minute

272 reps or something

Back squat + Row/KB hold

Buy In: Wendler High Bar Back Squat
3 – 3 – 3+

185-210-235(4)

WOD: Partner WOD
Three Rounds for Time
One partner rows 250 meters while the other holds kettlebells in the rack position. Total meters = 1500; KB 1.5/1 pood.

6:40 with Justin.

Bench Press

5x5 bench press
150lbs, failed last rep

Heather: 5x5 at 75lbs

Cleans + Double under/KB swing/Wall ball/Sit up/Burpee

Wendler Clean
3 at 120
3 at 140
3 at 160

20 minute AMRAP with a partner, one partner working at a time
125 double unders
100 KB swings
75 wall ball
50 sit ups
25 burpees

2 rounds + 28 double unders
With Paul

Snatch work
Worked up to 115, wasn't going very well. Probably need to do some hang work and practice finishing the pull and getting down. I caught a bunch at 1/4 squat by accident- I just met the bar I guess.

Press

5x5 Shoulder Press

95lbs

Rowing technique drills

Back squat + Power clean/Burpee + Chin up

Buy In: Wendler High Bar Back Squat
5 – 5 – 5+

170
195
220x7

WOD: Five Rounds for Time
7 Power Cleans 135/95
10 Bar Facing Burpees

7:02
I fucking suck at power cleans.

Cash out:
5x5 weighted chin up, 18.something lbs vest

Because why not?

Press + Run/Box jump/Wall ball

Buy In: Wendler Press
5 – 5 – 5+

75-85-100(4)

WOD: Three Rounds For Time
Run 400m
15 Box Jumps 24/20
15 Wall Ball Shots 20/16

9:53?

War of the WODs Team Competition

Men's team scaled at War of the WODs in Greensboro with Paul

Workout 1
5 minutes to establish a 1RM
Front squat
Shoulder to overhead
Deadlift

Each partner must be responsible for at least one lift.

FS - Paul, 250
SO - Paul, 205
DL - Me, 375
Total - 830 (18th place)

Workout 2
For time:
21-15-9
Power clean, 135lbs
Ring rip
9-15-21
Thruster, 95lbs
Pull up

One bar, need to change plates from 45s to 25s, one partner working at a time, need to be together throughout the workout.

6:15 (2nd place)

Workout 3
One partner carries a yolk... some distance while the other does 10 burpee box jumps (24" box, stand with control on top of box)

8 rounds + 12 reps (4th place)

Workout 4
8 rounds for time
10 slam ball, 30lbs (must clear ears with arms at top and catch ball on bounce)
10 knees to elbows on rings (may push off ground)
10 KB swings, 1.5 pood (mostly vertical)

7:14 (2nd place)

Workout 5
Finals, top 5 teams
4 parts, the team with the lowest score is eliminated in each

1) one partner holds a handstand against a wall while the other jumps rope (single unders)

2) max burpees in an unknown amount of time, one partner working at a time

3) max squats in an unknown amount of time, one partner working at a time

4) one partner holds an L-sit while the other rows for max meters

1st place

Overall - 2nd place

Row

8x300m row, 1:00 rest between
1:00.6 (went out a little hard)
1:05.1 (didn't get off the rower before this set, probably a mistake)
1:04.4
1:05.3
1:04.6
1:05.2
1:05.3
1:05.5

Much better than last time (October 11, 2012):
1:00
1:04
1:06
1:06
1:08
1:08
1:08
1:08

Run/Push up/Mountain climber

AMRAP in 12 Minutes
Run 400m
20 Push Ups
10 Mountain Climbers (each leg is 1)

5 rounds

Cash Out: Shoulder Mobility
Yay!

Power clean/Ring dip/Thruster/Pull up + Deadlift + Slam ball/K2E/KB swing + Bench press

Workout 1
With a partner, for time (10 min cap)

21-15-9
135lbs power clean
ring dip
9-15-21
95lbs thruster
pullup

7:20something?

Workout 2
With a partner and one bar, you have 5 minutes to establish a 1RM shoulder to overhead, front squat and deadlift. Each partner must contribte at least 1 lift to the total.

I deadlifted 355, didn't feel the need to push it today for this.

Workout 3
With a partner, 8 rounds for time
10 slam ball (30lbs)
10 knees to elbows
10 KB swings (1.5 pood)

Alternate rounds (one partner works at a time and you must alternate rounds).

8:30something

Workout 4 (later on)
3x5 bench press

Me - 150lbs
Heather - 75lbs

Yolk Carries

Got to play with a yolk today

Press + Row/Shoulder to Overhead/Power clean/Front squat

Buy In: Press
5 x 5

95lbs
Bar from floor

WOD: For Total Reps
2 Minutes to
Row 300m
Max Reps Shoulder to Overhead 115/75
Rest 2 Minutes
2 Minutes to
Row 300m
Max Reps Power Cleans 135/95
Rest 2 Minutes
2 Minutes to
Row 300m
Max Reps Front Squats 155/105

21/8/11

Box step/Double under

Five Rounds for Time
12 Weighted Box Steps
50 Double Unders

7:44 with 44lbs KBs in front rack

Run/KB swing/Pull up/Clean and jerk

“OCCF Strength Baseline”

Three Rounds for Time
Run 400m
15 Kettlebell Swings 1.5/1 pood
10 Pull Ups
5 Ground to Overhead 135/95

10:26
Last time- 10:36 on 11/14/12

Row/Burpee box jump + Run + Shoulder to overhead/Toes to bar

Workout 1
5 minute AMRAP
Row 500m
bupree box jump (20" box)

Score is the total number of burpee box jumps completed

42

Workout 2
For time - with a partner
Run 400m with a KB (53lbs)
Run 400m

2:57 or something

Workout 3
12 minute AMRAP - with a partner
Ladder:
1 shoulder to overhead (135lbs)
1 toes to bar
2 shoulder to overhead
2 toes to bar
and so on

Paul and I finished the round of 15, did 2 shoulder to overhead in the round of 16

Bench Press

5RM bench press

Charlie: 155lbs
Heather: 80lbs

Run/Pull up/Wall Ball

Four Rounds for Time
Run 400m
10 Pull Ups
20 Wall Ball Shots

14:37, strict pull ups

Double Under/Power Clean

50 Double Unders
10 Power Cleans 135/95
40 Double Unders
8 Power Cleans
30 Double Unders
6 Power Cleans
20 Double Unders
4 Power Cleans
10 Double Unders
2 Power Cleans

4:41

Crossfit Total

Back squat - 260lbs (5lbs less than PR)
Press - 115lbs (ties PR)
Deadlift - 375lbs (5lbs PR)

Total - 750lbs (ties PR)

Bodyweight - 137lbs

Total/bodyeight = 5.47

Thruster/Burpee/KB swing

Partner WOD – 10 minute AMRAP:
10 Thrusters (95/65lb)
6 Burpees
10 Kettlebell Swings (53/35lb)

Only one partner will be moving at a time and cannot advance to the next movement until both partners have completed the movement. For example Partner A does 10 thrusters then Partner B does their 10 thrusters, then they move on. It does not matter who does the movement first so if Partner A starts the thrusters it does not mean they need to start for the burpees.

Paul and I got 4 rounds + 9 KB swings, I went first. Sore as hell from Fran.

Fran

21 – 15 – 9
Thrusters 95/65
Pull Ups

4:07
Last time: 4:36 on May 14, 2012

I might have gone sub 4:00 today if I didn't fail my last thruster and drop the bar. Next time, perhaps.

Row/Power clean/Push up/Box jump/Push press/Double under

Team Relay WOD
Row 250m
20 Power Cleans 135/95
30 Push Ups
30 Box Jumps (24")
20 Push Press 95/65
60 Double Unders

This took a long time. I went first, finished in ~7:15. I had more than that in rest before going back the other way. Power cleans were the longest part.

I finished in 28 something, not sure when my team ended up finishing.