Tuesday July 29, 2014

A. Power Clean + Jerk Dip + Split Jerk x 4 sets, rest 2 minutes between sets @ 80% effort.
     - 215#
B1. Clean Pull @ 105% x 4 reps x 4 sets, rest 1:30 between sets.
     - 255#
B2. Kipping Handstand Push-Ups(Increased Depth is Optional) Clusters, 5.5 x 4 sets, rest 1:30 between sets.
     - Actually did OK with these. Got 5 reps each set except the last when I got 5.3
B3. KB Strict Press @ 30x1, 5-7 reps x 4 sets, rest 3 minutes between sets.
     - 53#. 5 or 6 reps each set
C.  AMRAP 15 Minutes of the following:
3 Power Cleans @ 225-245 lbs/135-155 lbs
6 Deadlifts @ 225-245 lbs/135-155 lbs
9 Chest to Bar Pull-Ups
30 Meter Prowler Push @ 210 lbs load men/110 lbs load women

     - 5 rounds even. This was hard

Monday July 28, 2014

A. Snatch @ 70%, 1 x 2 sets, 80%, 1 x 3 sets, 85%, 1 x 3 sets, rest as needed between sets.
     - Worked to 155....Rusty!
B. High Bar Back Squat @ 75% @ 20x1, 2 reps x 5 sets, rest 2-3 minutes between sets.
     - 265
C. Front Squat @ 65%, 3 reps x 5 sets, rest 90 seconds between sets.
     - 165#
D1. Pendalay Barbell Bent Over Row Cluster, 3.3 x 3 sets, rest 1:30 between sets.
      - 165
D2. Close Grip Bench Press @ 22x1, 3-4 reps x 3 sets, rest 1:30 between sets.
     - 175. Didn't feel heavy so much as it felt painful on my shoulder
E. For Time of the following:
30 Thrusters @ 115 lbs/85 lbs
20 Lateral Burpees
30 Strict Pull-Ups Anyways
20 Box Jumps
30 Thrusters @ 115/85 lbs
     - 11:40, Last round of thrusters felt miserable!!

Saturday July 25, 2014

10 Rounds of
     - 200 ish M Run
     - 10 Hand Release Push-Up
     - 20 Air Squats
     - 30 Double Unders

     - I crushed this one and felt pretty good throughout. My time was about 25 mins. and I only messed up twice on the Dubs

Thursday July 24, 2014

Strength & Skill
3 sets
:30 max HSPU
:30 rest
     - 6 HSPU's per round....not good
WOD
25 min AMRAP
10 burpees
5 knees to elbows
10 Goblet squats 35/53
5 HSPU
200m run with wall ball 14/20 (run worth 10 points, 5 for each 100m)
     - Started off pretty good but blew up on the HSPU's the last few rounds. I got just shy of 6 rds. (no run)

Friday July 25, 2014

100 strict burpees for time
     - 6:40

Wednesday July 23, 2014

30:00 Run along the beach

Tuesday July 22, 2014

Strength & Skill
15 minutes to practice
Muscle Ups
- You will broken off into groups each with a different task to help you either progress into the muscle up or efficiency techniques to make them look like Chris Spealler's.

WOD
3 rounds to time
15 front squats 75/115
15 deadlifts 75/115
400m run
     - 8:38

Monday July 21, 2014

At Offshore Crossfit

10:00 EMOM
6 TTB, AMRAP Burpees until :20 mark

15-9-6
Thrusters @ 110
CTB Pull-Ups
     - 2:54

Friday July 18, 2014

A. High Hang Squat Clean x 1 rep + Hang Squat Clean(Thigh and above) x 4 sets, rest 2 minutes between sets---Work up to weight that is comfortable + no dropping weights—re-grip---
     - 205#
B. Front Squat @ 80%, 2 reps x 5 sets, rest 2-3 minutes between sets.
     - 215#
C. High Bar Back Squat 1 ¼ , 5-4-3-5-4-3—Focus on speed out of bottom, not the weight.
      - 245
D1. Weighted Supinated Pull-Ups Cluster @ 21x1, 1.1.1 x 3 sets, rest 2 minutes between sets.
D2. Pendalay Barbell Row @ 30x1, 6 moderate load, concentrate on tempo x 3 sets, rest 2 minutes between sets.

Thursday July 17, 2014

A. Push Press Cluster, 76%, 1.1.1.1 x 3 sets, rest 2 minutes between sets.
     - 185
B1. Tripod DB Bent Over Row @ 31x1, 3-5 reps x 5 sets/each side, rest 90 seconds.
     - 75#
B2. Romanian Deadlifts @ 85% of best clean, 2 reps x 5 sets, rest 90 seconds between sets.
C. On the Minute, Every Minute x 8 Minutes:
Odd Minute: 15 Kettlebell Swings Unbroken @ 70 lbs/53 lbs
Even Minute: 8 Unbroken Chest to Bar Pull-Ups

+
2-3 Minutes
+
On the Minute, Every Minute x 8 Minutes:
Odd Minute: 18 Unbroken Wall Balls @ 20/14 lbs
Even Minute: Row 200 Meters
+
2-3 Minutes
+
On the Minute, Every Minute x 8 minutes:
Odd Minute:12 Box Jumps Step Down @ 30 inches/24 inches
Even Minute: 15 Calorie Airdyne

Tuesday July 15, 2014

A1. Deadlift Cluster @ 31x1, 75%, 1.1.1.1.1 x 3 sets, rest 1:30 between sets.
     - 315
A2. DB Seated Press @ 30x1, 4-6 reps heavy x 3 sets, rest 1:30 between sets.
     - 55#
A3. Weighted Back Extension Cluster, 5.5.5 x 3, rest 1:30 between sets.
     - 30#
B. Power Clean and Push Jerk touch n go repetitions, 185 lbs/125 lbs x 3 reps x 7 minutes, on the minute, every minute x 7 minutes—Fast Pace
C. 5 Sets for time of the following:
Run 400 Meters
10 Alternating DB Power Snatch @ 80-85 lbs Men/50-55 lbs Women
10 Handstand Push-Ups- Increase Height—4-8 inch height(set of 2 sets of 45 lbs plates)---Kipping is allowed for
Rest 2 minutes between sets
     - Struggled with the HSPU's on this one

Monday July 14, 2014

A. Snatch from above knee @ 75%, 1.1.1 reps x 4 sets, rest 2-3 minutes between sets.
     - Worked to 155 (Power Sn.)

D1. 3 Power Snatches touch n go repetitions @ 155 lbs-165 lbs/95 lbs-115 lbs x 5 sets, rest 60 seconds.
D2. 3-5 Muscle-Ups Unbroken x 5 sets, rest 60 seconds.
     - 5 reps all sets
D3. L-Pull-Ups, 4-6 reps x 5 sets, rest 60 seconds.

D4. 2 Turkish Get-Ups/each side @ 53 lbs/35 lbs x 5 sets, rest 2 minutes.

     

Saturday July 12, 2014

Tester: Keep Track of Time-Courtesy of Milford
200 Wall Balls @ 20/14 lbs
50 Power Cleans @ 135/95
2000 Meter Row

     - 23:52

     - Stuck to strategy of 10 sets of 15 on WB's with :10-:15 rest. Then 5 sets of 10 with same rest. Cleans were a grind and I dropped every rep. Tried to do clusters of 5 and 10 and allow a little of rest in between. The 2K row pretty much sucked and I didn't think it would ever be over. Pace was slow and I barely broke 8:00 but I finished!!

Friday July 11, 2014

A. Clean Grip Deadlift off Risers(Feet on Risers) @ 75% of best clean, 3 reps x 5 sets, rest 2 minutes between sets.
We are using Reebok Step Ups for Risers for Feet
     - 205#
A. Front Squat @ 78%, 3 reps x 5 sets, rest 2-3 minutes between sets.
     -225#
B. High Bar Back Squat @ 23x11 @ 65%, 2 reps x 5 sets, rest as needed between sets.
     -215#
C1. Weighted Pronated Pull-Ups Cluster @ 21x1, 1.1.1 x 3 sets, rest 1:30 between sets.
      -53#
C2. DB Tripod Bent Over Row @ 31x1, 6-8/each arm x 3 sets, rest 1:30 between sets.
     - 75#
D. 10 x 100 Meter Sprints, rest 75 seconds between sets. 80% effort
Find a straight away for running

     - first 5 = :14, last 5 = :13

Thursday July 10, 2014

A. Snatch Push Press Grip, 5 reps x 5 sets, rest 2-3 minutes between sets.
     - 155#
B1. Pendalay Barbell Bent-Over Row Heavy, 2 reps x 6 sets, rest 1 minute.
     - 205#
B2. Barbell Good Mornings @ 50-60% of best clean, 3 reps x 6 sets, rest 1 minute.
     - 155#
C. 24 Minutes on the Clock:
Every 6 Minutes complete the following:
For Time of the following:
Row 200-250 Meters
8 Burpees over Rower
Row 200-250 Meters
8 Burpees over Rower
Row 200-250 Meters
8 Power Snatch @ 115 lbs/75 lbs
Rest with time remaining

     - 4:00, 4:20, 4:25, 4:34

Tuesday July 8, 2014

A. Power Clean + Split Jerk @ 83% Cluster, 1.1.1 x 4 sets, rest 2-3 minutes between sets.
     - 215#
B. Deadlift @ 70%, 2 reps x 8 sets, rest 30 seconds between sets @ 32x1
Concentrate on speed of pull movement
     - 295#
C. KB Strict Press @ 32x1, 4-6 reps x 4 sets, rest 1:30 between sets.
     - Worked with 62# bell. 3-4 reps each set. Didn't have it today
D. 10-9-8-7-6-5-4-3-2-1- of the following:
Russian Kettlebell Swings @ 96-108 lbs for men/70 lbs for women
Squat Clean @ 165 lbs/105 lbs for 10-9-8/185/115 lbs for 7-6-5/205/135 lbs for 4-3-2-1
Box Jumps @ 30/24 inches Step Down
     - 24:25. Rough workout. Really wanted to tap out in the second round!!! Thing's just got tougher with each round. Obviously, this was all about the squat cleans. Used a 108# KB and swings were still easy. Sq. Cleans were really tough at 185 and then miserable at 205. I failed 2-3 reps and had to take :30 between attempts by end of the workout.

Monday July 7, 2014

A. Snatch from below the knee @ 70%, 2 reps x 5 sets, rest 2-3 minutes between sets.
Do not drop weight, re-grip in hang position
     - Worked up to 135. These felt awkward as hell. Not used to below the knee unless it's from the deck!
B. High Bar Back Squat @ 78%, 3 reps x 6 sets, rest 2-3 minutes between sets.
     - Worked up to 265#
C. Front Squat @ 65%, 32×2, x 3 reps x 5 sets, rest 2 minutes between sets.
2 Second Iso Hold in the Bottom
     - All sets at 175#
D. For Time of the following:
75 Double Unders
30 Strict Pull-Ups-Anyway
75 Double Unders
30 Ring Dips-Kipping or Strict
75 Double Unders
7 Rope Climbs with Legs
75 Double Unders
30 Strict Chest to Bar Pull-Ups-Anyway
     - Time was 15:40. Didn't get through any of the sets of dubs unbroken but I tackled them in manageable sets. First 30 pull-ups mostly sets of 3. Last 30 were essentially one looong cluster of single reps with short rest! Ring dips were sets of 6 the whole way through. Rope climbs were very tough and I had to take about :15 between reps!

Saturday July 5, 2014

30:00 Run, moderate pace

Friday July 4, 2014

4 Sets of the following @ 85%:
Run 400 Meters
3-5 Muscle Ups
8 Thrusters @ 115/75
12 Toes to Bar
8 Push Press @ 115/75
25 Airdyne Calories or 5 Assault Bike Calorie
Rest 4 minutes between sets

     - Awww, crap!! I just realized that I completely failed to do the last part of this workout in every round -didn't do the Airdyne!

     - Without the A/D my times were 3:24, 3:46, 4:27, 4:30. The reason for the variance was the TTB's in rounds 3 and 4. Was unable to go unbroken and had to do singles towards the end.

Thursday July 3, 2014

A. Push Press @ 73%, 3 reps x 5 sets, rest 2 minutes between sets.
     - 155#. Pretty easy
B1. Pendalay Barbell Bent Over Row @ 31x1, 3-5 reps x 4 sets, rest 1:30 between sets
Heavier than last week, go up in weight
     - 185#
B2. GHD Raises @ 30x1, 8-12 reps x 4 sets, rest 1:30 between sets.
     - 12 reps each set
C. AMRAP 15 Minutes of the following:
5 Deadlifts @ 315-335 lbs/225 lbs-235 lbs
10 P-Bar Push-Ups- Deficit(Use Black P-Bars)
100 KB Meter Farmer Carries @ 88 lbs/53 lbs

     - This was as bad as it sounded. Form really broke down on the D/L. Farmer carries also very tough. I got 6 rounds + 5 D/L + 10 Push-Ups 

Tuesday July 1, 2014

A. Split Jerk @ 75%, 2 reps x 8 sets, rest 2 minutes between sets.
     - 205#
B. Deadlift @ 65%, 3 reps x 10 sets, rest 30 seconds between sets.
Concentrate on speed of pull movement
     - 275#
C. Strict Press, 85%, 2 reps x 5 sets, rest as needed between sets.
     - 140#
D. 4 Sets of the following:
50 Double Unders
12 Chest to Bar Pull-Ups
8 Burpee Box Jumps
Run 400 Meters
Rest two minutes between sets

     - First set 3:20. The rest were between 3:20 and 3:30. Pretty consistent. The run was the only thing where I fell off a bit. All CTB unbroken

Monday June 30, 2014

A. Tall Snatch x 2 reps + Muscle Snatch x 2 reps x 4 sets, rest 2 minutes.
Focus is getting under barbell on the Tall Snatch + Muscle Snatch Turnover
     - 95#
B. High Bar Back Squat @ 75%, 4 reps x 5 sets, rest 2-3 minutes between sets.
     - 245#
C. Front Squat 1 and ¼  @ 60%, 2 reps, on the minute, every minute x 6 minutes.
     - 155#
D1. AMRAP 45 second Strict Pull-Ups Pronated or Supinated x 3 sets, rest 60 seconds.
     - 17, 16, 14
D2. AMRAP 45 seconds Ring Dip or Bar Dip Strict x 3sets, rest 60 seconds.
     - I forget. Something like 25, 23, 21
D3.  Tripod DB Bent Over Row @ 30x1, 6/each arm heavyx 3 sets, rest 2 minutes between sets.

     -70# all sets