november 20, 2015

10 min @ 85%
30 DU
10 KBS, american- 44#
7 T2B
3 box jumps, step down- 24"
rest 5 min
x2 
4+30
4+32 

Row 500m @ 2:08 pace
rest 3:00
x6 sets

rest 5 min

Row 500m @ 2:08 pace
rest 3:00
Completed in an evening session

november 18, 2015

A. Snatch DL with 2 sec pause just off floor + hang snatch high pull + hang squat snatch; 2.1.1 x 3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 85
 
B. every 2 min for 10 sets:
8 tng PC&J- 115#
30 DU
I finished the first set at 1:59. Needless to say that was the only set I finished in 2 minutes. So I did 6 sets on 2:30 minutes, and then the last 4 sets were more like 3:00 minute average. All sets- 4 C&J unbroken, then a combo of 2s and 1s to finish out the 8.
 
+
 
4 sets @ 95%
12 OHS- 85# too much shoulders, changed to back squat
6 pull ups, unbroken
12 S2OH- 85#
6 burpees to 6"
rest 4 min
4:21 (failed the OHS and had to adjust)
3:06
2:55
2:42  

november 9, 2015

A. Snatch DL +  snatch high pull + power snatch; 2.2.2 x3-4 sets; rest 3-4 min- not TnG, perfect mechanics focus 55, 65, 75, 85

B. every 90 sec for 8 sets:
4 tng squat cleans- 135#
40 DU
I ended up doing this as every 2 minutes. I finished each set within 90 seconds, but barely... and I wouldn't have been able to sustain 10 seconds of rest each time. This was TOUGH.

+

4 sets @ 95%
10 squat snatches- 75#
5 T2B
10 s2oh- 75#
5 burpees
rest 5 min
3:24, 3:28, Switched to no hook grip, man my thumbs hurt like hell from the weekend- 3:00, 2:45

november 6, 2015

WOD at Crossfit Huntley, IL

5 sets of:

3 min AMRAP, 1 min rest between AMRAPs
3 DL 225/155
3 burpee box jumps 24/20
3 HSPU rxed, but I did 12 DU instead

rd 1: 4 + 3 box jumps
rd 2: 4 + 1 box jump
rd 3: 4 + 1 box jump
rd 4: 4 + 1 deadlift
rd 5: 3 + 3 deadlifts

november 1, 2015

AM
500m row at 2:08 pace
Rest 3:00
x5 max HR 163, avg HR 133

rest 5 min

500m row at 2:08 pace
Rest 3:00
x5 max HR 164, avg HR 128

Swim

PM 
A. strict press cluster @31x1; 1.1.1.1.1.1. x3; rest 10 sec btw clusters; rest 2-3 min- easiest to be done of blocks 85, 83, 83 - no fails

B. Front Squat @32x1; 10-12-14; rest 2-3 min- speed out of bottom 115, last set had to rerack at 10. Picked it back up 20 sec later to finish last 4.

C. 8 min emom-
odd: HSPU negatives for 30 sec 3 negatives each time, first two rounds to ab mat+skull mat, last 2 rounds to ab mat.
even: burpees x6-8 afap 8s
*should make the negatives harder, try to focus on breathing

+

3 RFT
15 ring rows- feet elevated, tough used small red box this time, rxed more to chest
15 push press- 95# sets of 5
15 ghd sit ups
21:21 (rd1- 6:04, rd2- 7:50, rd3- 7:27)

200 DU 3:34, whew arms were dead

october 28, 2015

A. Snatch DL +  snatch high pull + power snatch; 1.1.1 x4-5 sets; rest 3-4 min- not TnG, perfect mechanics focus 35, 55, 65, 65, 75

B. 14 min emom-
odd: tng squat clean x3- moderate, build per set 95, 105, 115, 120, 125, 135, 140
even: 35 DU all UB

+

4 sets @ 95%
6 snatch- 75#
8 burpees over bar
10 cal AD
rest 5 min
1:25, 1:25, 1:20(idk wtf happened here), 1:33

october 25, 2015

A. strict press cluster @31x1; 3.3 x3; rest 2-3 min
80# no misses
80# miss on last rep. made after 10 sec break
75# no misses 

B. Front squat @22x1; 8-8-8; rest 2 min- speed out of bottom focus 110#

C1. HSPU negatives; 45-60 sec practice x3; rest 60 sec
Set 1 and 2, ab mat+skull mat
Set 3, ab mat
Much better this week, starting to control descent with mostly back instead of traps/arms

C2. Bottoms up single arm KB walk- perfect form; 30 sec per arm x3; rest 2 min
Better each round, shaky to start- 18# kb

+

15-12-9
Dbl KB Thruster- tough
Ring rows- feet elevated, tough
Haha, I misread this. Did 21-15-9. Oops! 13:34, 35# kb, same ring row config as last time. if I'm being honest, I didn't rx all of those ring rows. maybe find a shorter box for next time? they're good, I'm just not super strong there yet.

200 DU 3:08

october 19, 2015

A. back squat @20x1; 10-10-10; rest 2 min 125

B. back squat @30x1; 4 reps x4; rest 3 min- 87% of last week's A. 155

C1. strict pull ups- supinated; 3 reps x3 sets; rest 60 sec 3 ub/3 ub/2 ub, 1 red band
C2. strict pull ups- pronated; 3-5 x3; rest 2 min 5 red band/4 red band/3 red band- all ub

+

25 min amrap- stay aerobic, HR monitor if needed
Row 600 had to run 600, rowers being used in class
20 Push Press- 75# 5s
AD 20 cals
20 KBS- 35# 10s
50 DU more trouble in paradise here
20 box jump, sd- 20# sloooow
* Break up reps to stay aerobic or close to it! ! used my HR today, harder than I thought to stay aerobic. ended up with: avg HR 156, max 175 (ironically probably on the run even though I was going super slow!)
1+3 box jumps

october 17, 2015

5 min amrap- 85%
30 DU
15 G2OH- 55#
rest 5 min
x3
3, 2+43, 2+38 (max HR 188)

500m row at 2:10, rest 3:30
x5 done

rest 5 minutes

500m row at 2:10, rest 3:30
x5 done 

august 31, 2015

40 min AMRAP @ sustainable pace
50m Farmer's Walk- 53#/h
800m run
3 cleans @ 145#
1k row
50 DU
3 rounds

august 30, 2015

Swim lesson - Swam ~1000 yards over an hour

3 sets- not for time:
65 DU first round UB
1-3 strict toe-to-bar- legs straight as possible 1, about halfway up
10 back + hip ext. on floor
2-3/leg negative pistol (10 sec descent) 2 each leg, 10 sec
20' seal walk

A. Hang Snatch High Pull + Hang Squat Snatch; Build to a moderately heavy single in 12 min 105, no misses

B. 12 min emom:
odd: 8-10 burpees AFAP 8, averaged 19-21 seconds
even: 6-8 T2B AFAP 3/2/1, 3/2/1, 3/2/1, 6, 3/2/1, 2/1/1/1/1

+

15 min amrap @ 80%
200m run
12 wall balls- 14# to 10'
10 pendlay rows- 75#
8 box jump, sd 20"
4 + ~25m on the run

august 26, 2015

2 sets- not for time:
2 negative body levers- holding rig, shoot for 5-7 sec 7 sec
2-4 skin the cat (strict as possible) 2- I still can't reverse through this at all, and it's not very strict
35-50 sec arch hold 50/45
16-24 sec/leg - hold bottom of pistol 16/16
5/leg kb romanian deadlift 35/h


+

10 min Outlaw MU Prog.
3x6 on all three drills (Arch to hollow on rings, v-ups, strict-banded pitch thru)
-Shoulders hurt on the arch to hollow swings. They have for a few weeks of doing them now. I think the first week was the only week they didn't hurt.
-I watched the outlaw video, and I can't hang on a false grip, much less hollow to arch swing. But I can't do the last drill without a false grip. The closest I've ever come to a muscle up was with a non-false grip. I'm not sure what to do here.

A. Back Squat @30x1; 5,5,5,5,5; rest 3-4 min- 77% 157

B1. Good Morning; 8-10 x3; rest 60 sec Bar for 10, 55 for 8, 55 for 8
B2. ghd hip and back ext; 10-12 x3; rest 2 min 10/10/10

+

5 sets- consistent pace:
1 rope climb
15 no push up burpees
rest 2 min
15 DB push press- heavy 30# (the next highest db we have are 45s and I couldn't do those for more than a few reps at a time)
1 negative hspu- 4" def (no press!) couldn't control myself down, took away the deficit and did the negative to an ab mat. That I could control all the way down.
rest 2 min
10 ring push ups
30 DU
rest 2 min
~53 minutes

august 10, 2015

3 sets- not for time:
65 double unders not unbroken
1-3 strict toe-to-bar- legs straight nope, not even close
10 back + hip ext. on floor done
2-3/leg negative pistol (10 sec descent) ~5 sec descent, problems getting out of the bottom
20' inch worm done

A. Push Press; 30 sec max effort @ 95#; rest 90 sec x4-5 sets 9/9/9/9/9
B. 4 sets
50m bb oh walk- 105#
10 hr push ups
10 pull ups- go for UB combinations of 3s and 4s
20:40
+
Row 5k @ 2:18 pace rowed 2k.

august 5, 2015

3 sets- not for time:
30 double-under
2-4 skin the cat (strict as possible) 2's (can't reverse through this)
24-36 sec arch hold 30/24/24
12-18 sec/leg - hold bottom of pistol 18s
5/leg kb romanian deadlift 30#

A. Back Squat @20x1; no failures
4 reps @ 70% x3; rest 2 min 155
3 reps @ 80% x4; rest 3 min 180
2 reps @ 90% x5; RAN 200 

+

FT- 100% effort
16 cal AD
14 KBS- 53#
12 ring push ups
rest 3-4 min
x3-5 sets
2:22/2:59/3:11

august 3, 2015

3 sets- not for time:
50 double-under sub with step ups if calf is bothering you done, UB
1-3 strict toe-to-bar- legs straight actually did all 9 with straight legs today, just not unbroken.
10 ghd back extension done
1/leg negative pistol (10 sec descent) 10/10/R-9, L-10
5/leg kb deadlift

A. Push Press; 30 sec max effort @ 85#; rest 75 sec x4-5 sets 17/13/11/11/10

B. 4 sets- every 3 min:
10 pull ups- go for UB stayed UB, that was tough.
10 wall balls- 14# 10' UB
50m dbl kb oh walk- 26#/h wow, shoulders were fried
Did all sets with about 30 sec left to rest. Ha, couldn't feel my forearms after this one. 

+

Row 4-5k @ 2:20 pace depending on how calf feels
4k, calf was fine. 18:40.3

july 29, 2015

Today was a bad day.

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 2
24-36 sec arch hold 30/30/28
12-18 sec/leg - hold bottom of pistol 18/18/R-15, L-18
5/leg kb romanian deadlift 30#

+

A. Back Squat @20x1; every 2 minutes for 4-5 sets: 5-8 reps @ 190#
3, break, 2/5/4, failed fifth/5

B. oly skill work- do what you can with your calf, stay light
Skipped

+

For Time- 100% effort:
10 DB burpee over box- 20#/h
10 KBS- 53#
10 cal row
rest 4-5 min
x3-5 sets if they are consistent
* All out efforts here. Push the pace.
You can yell at me all you want, but this just wasn't happening today. Body wasn't cooperating, I had nothing left in the tank, and had already cried out of frustration by this point, so I just did 5 rounds straight through at about 80%. Time: 19:41

july 27, 2015

3 sets- not for time:

50 double-under sub with step ups if calf is bothering you 50 DU
1-3 strict toe-to-bar- legs straight 3 attempts, got within 6 inches of the bar twice 
10 ghd back extension
1/leg negative pistol (10 sec descent) left 9-10 sec, right 8-9 sec
5/leg kb deadlift 30#

A. Push Press; 3 reps every 30 secs; start at 35# build by 5#'s every set until failure 115 (1 at 120)
B. emom- 8 min
odd: 4-8 pull ups UB all 8s
even: 1 rope climb + amrap burpees until :45 sec mark 7 (shoe malfunction)/8/9/10

+

Row 3k @ 2:20 pace
every 500m perform 20 sec front plank on rings done, total time about 23 min

july 15, 2015

3 sets- not for time:
30 double-under UB
2-4 skin the cat (strict as possible) 4/2/2 (it turns out I can't do these all the way through)
24-36 sec arch hold 30/36/36
12-18 sec/leg - hold bottom of pistol (use counterweight if needed) 15/18/18 (no counterweight needed)
5/leg kb romanian deadlift 30# kb ea. arm

+

A. Back Squat @30x1; Build to a 5 RM 185
B. Back Squat @20x1; 5 x3set @ 75% A. done at 138

+

4 sets:
15 cal row
12 FS- 95#
9 lateral box jump on and overs- 16"
rest 3 min btw rounds
*remember to get AD sprints in beforehand and record what you did for these
hurt myself warming up for the lateral box jump on and overs, tried rebounding too fast I guess

july 8, 2015

A. Every 75 sec- 2 tng squat snatch- add weight each set- 8 sets 55/65/75/80/85/90/95/105 (missed the second rep.. tried again, missed the second rep again)

B. 20 sec Prowler Push- heavy Rest 2:40 x3 sets 140 not including sled

Rest as Needed

For Time:

25 Pull Ups
+
2 Rounds
400m Run
25 Box Jumps- step down 24"
25 DU's
+
25 T2B
13:05

july 6, 2015

A. Work to a heavy single PC&J in no more than 7 sets 85/115/135/145/155 no pain here, but the shoulders were definitely not 100%

B. 8 min emom
odd- 3 ub c2b got this; they were a little flaily, but now that I know I can do them I can start cleaning it up
even- 1 rc

+

4 min AMRAP @ 80%
200m row
100 DU 45/50/75/95/100
AMRAP burpee box jump 16

rest 8 min

4 min AMRAP @ 90%
200m row
100 DU my first ever unbroken 100 DU!!!
AMRAP burpee box jump 22