june 19, 2015

Granite Games Qualifier WOD 15.1

10 min AMRAP

5 squat hang cleans 155/105

7 bar facing burpees

8+7 = 104 reps 

february 4, 2015

Workout of the Day

A.

Deadlift All sets unbroken
*Set 1 – 10 reps @ 55% of 1-RM 140
*Set 2 – 10 reps @ 65% 165
*Set 3 – 6 reps @ 75% 190
*Set 4 – 8 reps @ 80% 205
*Set 5 – 6 reps @ 85% 215
*Set 6 – 4 reps @ 90% 230
Rest 2-3 minutes between sets.

B.
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups 87 reps, 3 OHS left. Finished burpees in 5:19, no excuse for the OHS.

C.
Three sets, not for time, of:
Bent-Over Barbell Row x 6-8 reps @ 2111
Rest 60 seconds
Weighted Supinated-Grip Pull-Ups x 4-6 reps @ 21X0
Rest 60 seconds
Glute-Ham Raises x 6-8 reps @ 3011
Rest 60 seconds

Subbed for:

Wide-grip negatives 2x5, wide grip pull up and negative 1 x 5
HSPU negative 3 x 6, five second descent (2 sets to 2 ab mats, last set to 1 ab mat)
CGBP 3 x 5 85#, regular grip 3 x 5 85#

Optional Additional Session
Perform only if you have time for two separate sessions separated by at least 3-4 hours.

Three sets of:
Run 800 Meters
2 Legless Rope Climbs (15′)
20 Meter Handstand Walk
30 Walking Lunges with KBs (24/16 kg)
Rest 5-8 minutes

november 15, 2014 (whole30)

Halfway through my Whole30. Hurray!

Workout of the Day

A. Every minute, on the minute, for 6 minutes:
Back Squat x 1 rep @ 90-92% 200; focused on keeping a good spine curvature all the way down so that I didn't shift my weight onto my toes. Really worked today. 

B. Kill Cliff ECC Online Qualifier Week Three
Complete as many rounds and reps as possible in 20 minutes of:

50 Wall Ball Shots (20/14 lbs) 20/15/15
50 Double-Unders Failed initially, then 50 straight
40 Box Jumps (24″/20″) UB no rest
40 Toes to Bar 3's the whole time. If I wasn't able to kip 3 straight I at least stayed on the bar. I think this is my magic number.
30 Chest-to-Bar Pull-Ups Singles. First 2 pronated, the rest supinated.
30 Bar-Facing Burpees UB no rest
20 Cleans (145/100 lbs) Singles, no rest up until the 2. Rested there so that I could calm my breathing enough to transition the last clean into jerks.
20 Jerks (145/100 lbs) 5/4 then time expired. Hit the last 2 with 3 seconds on the clock. Extremely happy with the stability I felt in my shoulders. Push jerk.
10 Snatches (145/100 lbs)
10 Muscle-Ups
I can't say enough for this workout. It was a perfect WOD to do since I've been feeling so blah. Made me feel alive and powerful, can't say that happens often. Paced it almost perfectly; no extraneous rest, and never hit failure.

This is Week 3 of the Kill Cliff East Coast Championship Online Qualifier. Team Invictus will be there representing, as will several Invictus athletes. This is a fun little workout that fits in to what we had planned, and it has the added benefit of being able to see where your score would stack up with those who performed the qualifier. Check out the scores after Monday at 5:00 p.m.