Thursday March 31, 2016

A. Snatch Balance
     - Worked up to heavy single - 195#. Felt good
     - EMOM for 10:00 @ 165#

B. 3 Sec. Pause Overhead Squat, 5 sets x 2 reps
     - 175# all sets

C. Power Snatch + Hang Squat Snatch
     - 10 sets. Worked up to 135#

D. 2 sets of
     20 Pull-ups
     30 Push-Ups
     40 Sit-ups
     50 Squats

Pull-ups unbroken first round then 10-10 second round. Butterfly pull-up technique was weak today

Wednesday March 30, 2016

5 Rounds
400M Run
20 DB Snatch @ 45#
15 Burpees

Monday March 28, 2016

10 Rounds of

15 Cal Assault Bike

15 Box Jumps

15 70# KB Swing - Russian

24 minutes. Did this as a recovery piece and stayed at aerobic pace

Sunday March 27, 2016

Crossfit Open Workout 16.5

21-18-15-12-9-6-3

Thrusters @ 95#
Bar Facing Burpees

Time: 12:11. Big improvement from 2014 (15:13). Pacing made a huge difference. But round of 12 was as miserable as I remembered!! I feel like that round is really the heart of the workout. Another big factor is what pace you're able to maintain on the burpees. The thrusters are actually the "easy" part of the WOD if you know how to break them up!!

Splits

Rd. 1: 9-7-5
2: 8-6-4
3: 8-7
4: 6-6
5: 9
6:6
7:3

Saturday March 26, 2016

5 Rounds for time

400M Run
15 Bar facing Burpees
15 Sit ups
15 70# KB Swings

About 16 mins or so

Friday March 25, 2016

Did 30 min. AMRAP at work just to get a sweat on....

30:00

30 Cal Row
15 Box Jumps
30 Double Unders
15 Push-Ups
400M Run
15 KB Swings

Thursday March 24, 2016

A. 2 Position Snatch(Mid thigh/Above Knee), 1 rep x 6 sets, rest as needed between sets.
     - Worked to 135#
B. Clean and Jerk Cluster, 1.1 x 4 sets, rest as needed between sets.
Percentages go by feeling on how you feel for the day
     - 205#
+
C. 3 Rounds for time of the following:
15 Kipping Handstand Push-Ups
Row 400 Meters
15 Box Jumps
Row 400 Meters
     - First set of HSPU unbroken. After that did 8-4-3

Tuesday March 22, 2016

A. Front Squat, work to a heavy set of 2 with 40 lbs of chains, rest as needed between sets.
      - Worked up to 255# (including chains)
B. Power Clean Touch N Go Repetitions, 3 reps @ 65% x 6 sets, rest 45 seconds between sets.
     - 185#
C. Power Snatch, on the minute, every minute x 8 minutes, 2 reps @ 65%.
     - 125#
+
D. Complete the following for time of:
15 Shoulder to Overhead @ 115/75 lbs
30 Cal Row
100 Double Unders
30 Cal Row
15 Shoulder to Overhead @ 115/75 lbs
      - 5:14. Did pretty well on this. STO's were unbroken and Double Unders were virtually unbroken. Had one brief miss at 19 reps. Rows were at about 1300/1400 pace.

Monday March 21, 2016

Crossfit Open Workout 16.4

AMRAP 13:00 of...

55 Deadlift @ 225
55 Wall  Balls @ 20#
55 Cal Row
55 HSPU

Score: 196 Reps (31 HSPU)

I actually crushed the first part of this workout. D/L took a bit longer than anticipated as I started out with sets of 11 and then quickly fell off to 5's and 3's. Did the WB's unbroken which I was psyched about and also rowed at a decent pace. Got off the rower with about 5:30 left. Still not enough time to get through 55 HSPU's. These got tough pretty quick as I knew they would. Overall a decent effort though that I feel good about.

Friday March 18, 2016

20:00 AMRAP

20 Row Cals
15 Box Jumps
10 Double KB Snatch @ 35#
400M Run

One run shy of 5 rounds

Thursday March 17, 2016

A. 10 Minutes of
     Odd Minute - :30 Assault
     Even Minute - 3 Bar Muscle Ups
     - No misses on muscle ups. Form improved as I started to kick my legs up higher to bar before pulling.

B. 10 Minutes of....
     Odd Minute - 50 Double Unders
     Even Minute - 8 HSPU

C. 10 Minutes of...
     Odd Minute - :30 Ski Erg
     Even Minute - 10 Toes to Bar

Tuesday March 15, 2016

A. Front Squat Cluster, 1.1 @ 85% x 4 sets or Hip Thrusts Heavy, 5 reps x 4 sets, rest as needed between sets.
     - 245#
B1. Russian Heavy KBS, 12-15 reps x 4 sets, rest 1 minute between sets.
B2. Weighted Pronated Pull-Up Cluster, 1.1.1 x 4 sets, rest 1 minute between sets.
     - 53#
+
C. 5 Sets of the following @ Moderate Effort:
50 Double Unders
25 Cal Row
15 Calorie Bike Assault
8 Thrusters @ 95/65 lbs
Rest 1 Minute between set

Monday March 14, 2016

A. Hang Snatch Pull(1 rep) + Hang Squat Snatch(1 rep), work to weight you feel comfortable, heavy or moderate, 12-15 minute time limit.
     - Kept to moderate weight- 135#
B. Overhead Squat, work to heavy set of 3, not a lot of sets, less volume.
     - 205#
+
C. 5 Sets of 7 Kipping Handstand Push-Ups
+
D. 3 Rounds of the following:
4 Muscle-Ups
15 Burpees
5 Power Snatches @ 125/85 lbs
15 Box Jumps @ 24/20 inches
     - 8:13. All unbroken on muscle ups

Sunday March 13, 2016

A. High Bar Back Squat, 1 reps x 6 sets @ 86% or Traditional Deadlift, 80% x 2 reps x 5 sets, rest 2 minutes between sets.
     - 295#. Felt really heavy
B. Power Clean Cluster, 86%, 1.1.1 x 3 sets, rest 1:30 between sets.
     - 225#
C. Power Snatch Cluster, 86%, 1.1.1 x 3 sets, rest 1:30 between sets.
     - 155#
+
D. 5 Sets of the following:
30 Seconds of Shoulder to Overhead @ 135/95 lbs
rest 15 seconds
     - Got 16 reps first round then quickly fell off to 12 and 10 the rest of the way
30 Seconds of Burpee Box Jumps @ 24/20 inches
     - Not many!!
rest 15 seconds
30 Seconds of Row Cals
     - Not many!!
rest 15 seconds
30 Seconds of Front Squats @ above weight
     - 10 to 13 reps
rest 45 seconds

Saturday March 12, 2016

Crossfit Open WOD 16.3

7:00 AMRAP of...

10 Snatch  @ 75#
3 Bar Muscle Ups

6 Rounds + 11 reps = 89

Friday March 11, 2016

Warm up: Front Squat 3 sets of 5 reps @ 165#

A. Row Sprints
     - 250M x 3 , :20 rest
     - Rest 2:00
     - 300M x 3, :30 rest
     - Rest 2:00
     - 350M x 3, :40

B. 3 Rounds of
     - 15 Thrusters @ 65#
     - 15 Burpees

Thursday March 10, 2016

A. Front Squat, 82%, 2 reps x 5 sets or Speed Deadlift, 60%, 3 reps x 8 sets, rest 60-90 seconds between each set for squats or 30 seconds between each set for deadlifts.

     - 235, 240, 245, 245, 245

B1. DB Tripod Row, 8-10 reps x 4 sets, rest 1 minute between sets.

     = 70#

B2. Kipping Handstand Push-Ups, 10-12 reps x 4 sets, rest 1 minute between sets.

     - 12, 12, 12, 10

+

C. On the Minute, Every Minute x 20 Minutes of the following:

Minute 1: 5 Shoulder to Overhead @ 115 + 25 Double Unders

Minute 2: 30 Seconds Row

Minute 3: 5 Overhead Squats @ 115 lbs + 8 Toes to Bar

Minute 4: 30 Seconds Assault Bike

Minute 5: 5 Hang Power Cleans  115 lbs + 25 Double Unders

Wednesday March 9, 2016

AMRAP 20 of

400m run

20 kb snatch

40 dubs

15 box jumps

400m row

10 kb c&j

45# kb 

Monday March 7, 2016

A. Snatch of the following:
3 Position Snatch(High Hang-Above Knee-Floor), 1 rep x 6 sets, rest as needed between sets.
     - Worked up to only 135#. Backing off a little today because yesterday's workout was long and tough!
+
B. Clean Complex of the following:
1 Hang Squat Clean + 3 Push Press x 5 sets, rest as needed between sets.
     - 165

+
C. 3 Sets of the following:
Row 250 Meters
3 Muscle-Ups
10 Burpees
Row 250 Meters
3 Muscle-Ups
10 Burpees

     - 12:16. No misses on muscle ups!

Sunday March 6, 2016

A. High Bar Back Squat, 2 reps x 5 sets @ 82% or Traditional Deadlift, 80% x 2 reps x 5 sets, rest 2 minutes between sets.
     - 275#. Felt heavy
B. Squat or Power Clean Cluster, 83%, 1.1 x 5 sets, rest 1:30 between sets.
     - Did some sets at 215 and some at 225 with some failed reps at 225
C. Power Snatch Cluster, 83%, 1.1 x 5 sets, rest 1:30 between sets.
     - 155. Felt heavy and form was God-awful
D. Close Grip Bench Press, 2 reps x 6 sets, rest 1:30 between sets.
Compare to last week, 3 reps x 5 sets
     - 215#
+
E. 6 Rounds for time of the following:
5 Snatches @ 135 lbs
20 Calorie Bike
5 Clean and Jerks @ 135 lbs
20 Calorie Row
     - 26-something. Did all singles of Snatches and C&J's

Friday March 4, 2016

CrossFit Open Workout 12.3 AMRAP in 18:00 of...

15 Box Jumps
12 Push-Jerk @ 115#
9 Toes to Bar

Got 8 Rounds + 27 reps. 7 rep improvement from my last attempt in 2013. Felt pretty good about this. TTB got tough and slowed me down in later rounds. Was on a real nice pace through about the first 4-5 rounds!! Almost all Push-Jerks were unbroken. Broke once in last round.

Wednesday March 2, 2016

A. Front Squat, 75%, 3 reps x 4 sets 
     - 225#
B1. Pendalay Barbell Row, 8-10 reps x 4 sets, rest 1 minute between sets.
     - 155#
B2. Strict Handstand Push-Ups, 6-10 reps or Clusters or 4.4.2. x 4 sets, rest 1 minute between sets.
     - Failed hard on these today!!
B3. Back Extensions Weighted, 10-12 reps @ 1 second pause @ top x 4 sets, rest 1 minute between sets.
     45#
+
C. 5 Sets of the following:
40 Double Unders
20 Cal Assault Bike
Target Burpees
15 Kettlebell Swings @ 53#
     - 16:40

Tuesday March 1, 2016

10 Minutes of Assault/Airdyne
+
3 Rounds of the following:
3-4 Muscle-Ups
10 Touch N Go Shoulder to overhead @ 115/75 lbs
+
10 Minutes of Assault/Airdyne or Row
+
3 Rounds of the following:
15 Toes to Bar
10 Touch N Go Power Snatch @ 95/65 lbs KB Snatch (each arm) @ 45#
+
10 Minutes of Assault/Airdyne
+
3 Rounds of the following:
3-4 Muscle-Ups
10 Touch N Go Power Clean @ 115/75 lbs

Monday February 29, 2016

A. High Bar Back Squat, 3 reps x 4 sets @ 75% or Traditional Deadlift, 3 reps x 4 sets @ 75%, rest 2 minutes between sets.

     - Wasn't feeling the squats today. Left hip was super tight
B. Power Clean Cluster, 75%, 1.1.1 x 4 sets, rest 1 minute between sets.

     - 185#
C. Power Snatch Clusrer, 75%, 1.1.1 x 4 sets, rest 1 minute between sets.

     - 115
D. Strict Press, 3 reps x 5 sets, rest 1:30 between sets.

     - Worked up to 135 and felt pretty good
+
E. 3 Rounds of the following:
Row 500 Meters
21 Wall Balls
12 Box Jumps @ 24/20 inches

     - 9:50. Kept the rows around 1:45

Saturday February 27, 2016

Quick sweat session

5 Rounds
200M Run
20 Burpees
20 Swings

16-something