Wednesday - January 28, 2015

A. Push Press 3×5 @90% of your 5RM
5RM as of January 2014 = 50kg/110lbs
3RM as of September 2014 = 60kg/132lbs
Used 60kg as 5RM
3x5 @ 90% = 54kg/119lbs - Felt good. No real struggle. need to emphasize putting my head through; although I feel like I am, it's borderline



B. Back Squat – 20RM Attempt

90kg/198lbs - Probably should have gone to 93kg/205lbs



C. C2B Progression:  8 x 10 C2B AFAP

10:34 - 1 minute faster than my 6x10 last week



D. 3 x 3:00 on clock 
15 Burpees 
15 Cal Bike 
Remainder of time = AMRAP Heavy Wall Balls (30/20)
Rest 6 min between rounds
Round 1: 13
Round 2: 15
Round 3: 15



E. 20 Minutes on Rower 
:30 on @80%
:30 on @50%
Done - back tightened up around 13 minutes

Monday - January 26, 2014

A. Snatch Pull + Snatch + OHS x 3; build to max on this complex in 20 minutes

50kg/110lbs - worked more in correct pull and squat snatch

B. Jerk complex : behind the neck split jerk + front rack split jerk ; build in <18 min. Volume versus #

70kg/154lbs - Felt good. Took a few attempts to get used to bring back to front rack position.

C. Front SqT – 5 x 3 @75% ; rest 2 min between

79kg/174lbs - Felt very heavy

D. 3 Rounds

25 Thrusters 95/63 105/73 115/83

25 bar lateral burpees 

Rest 1 min between rds 

*weight increases each rd

TIME: 11:41

Paced burpees too much at the beginning. Forgot to look at time; after first round... Whoops!

E. DB SA Row 8 reps x 4 sets each side

40lbs

F.  3 Rounds 

20 hollow rocks 

20 back extension

rest 2 min between

Done

G. 5x10 butterfly pull ups - felt good. Ready to attempt C2B, I think! 

Friday - January 23, 2015

A. Strict Press 5×3; ascending starting at 75% of 1RM Strict Press (43kg/95lbs)

Set 1: 35kg

Set 2: 38kg

Set 3: 40kg

Set 4: 43kg

Set 5: 45kg 

- Ran out of time to do the workout with class. Would like to try 47kg. Last set felt good. 

D. AMRAP 20 
20 SqT Cleans @135/93
20 C2B
15 Cal AB
ROUNDS: 3+15

CHEST TO BAR😳

Wednesday - January 21, 2015

A. Hip SqT clean (your power position) Triple
75kg/165lbs (failed 80kg/175lbs) - seemed a bit off today with these

B. 10 min Test on AB
101 Calories - PR! Was stuck at 98, 99 and 97. Woo!

C. AFAP
7 Rounds:
10 Deadlifts 175/125
15 Wall Balls 20/14 to 10
Time: 8:20 unbroken. two of my biggest weaknesses. Happy with this BUT ready to be sub 8:00!


D. Added in 10 minutes of core work with Andie and Jay - GHD's, L-Sits form rig and weighted planks

Tuesday - January 20, 2015

A. Back SqT – climb to heavy single for the Day

120kg/264lbs -PR!

B. 10 Rounds
3 Clean & Jerk 205/133
1 Legless Rope Climb 

Time: 13:24

rest 

C. AFAP
750m Row
30 Power Snatch’s (95/63)
750m Row

Time: 8:50


D. Reverse Hyper at 25% of back squat 4x10


E. 21:00 EMOM (added in work)
Minute: 10 Cal Bike
Minute: 10 Butterfly Pull Ups (first round only not unbroken) - woo! Great volume.
Minute: 30' Handstand walk - unbroken

Monday - January 19, 2015

A. 10.8.6.4.2
Front SqT from Floor (225/133-153)
Muscle Ups 
Time: 7:32 at 143lbs

A. EMOM x 24
Odd: 15/12 Cal Row
Even: 15 Burpee over rower 
Made it through 18 minutes then cut down to 13 burpees. Completed 15 on last round and went over by :06

Thursday - January 15, 2015

Worked out alone. Felt better then expected. 

ECC WOD 3
10 overhead squats 155/103
10 Box jump overs (24/20)
10 Thrusters (135/93)
10 Power Cleans (205/133)
10 t2B
10 burpee muscle ups
10 t2b
10 power cleans
10 thrusters
10 box jump overs
10 overhead squats
Time: 10:23. Unbroken (besides cleans) until second round of thrusters). 

Wednesday - January 14, 2015

A. 12 min clock 

5.4.3.2.1.

Deadlifts  (365/253)

Muscle ups

+

in remainder of time, 

5 wall balls (30/20)

5 C2B pullups

Time: Justin looked at clock around 6:30. Deadlift is my 3RM. Dropped to 243 in my round of 4.  

Rounds: 8 even

 

B. 20 min on bike 

legs only 

:30 on hard 

:30 on easy 

Calories: 112

Tuesday - January 13, 2015

A. Power Snatch : (blocks – just above knee for bar height ) – 5×2 @77%
45kg/100lbs

B. Same blocks ; sqt clean x 2 + Push Press + Split Jerk x 2 ; build in 12-15 min. Footwork and speed main focus
63kg/138lbs

C. 5 rds @80-85% – sustainable rounds is the goal; control breathing and all movement
500m Row
15 T2B
8 Calories on AB
15 Power Snatch (75/55)
18 Overhead SqTs
rest 5 min between rounds
1 - 5:18
2 - 5:29
3 - 5:35
4 - 5:34
5 - 5:40
Felt slow. Need to keep butt down on snatches

D. Reverse Hyper 3×20 @25% of ur 1rm backsquat 
30kg

E. Waiters Carry 30′ sections x 5 each arm
18lb KB

F. 6 sets of 10 butterfly pull ups

Monday - January 12, 2015

A. EMOM x 20 

Odd: 12 cal row

Even: 15 burpees over rower

Made it through 16 minutes. had to drop to 13 burpees for remainder.

A. Back SqT – climb to 10RM + 1×10@90%
96kg/211lbs
Felt good! Didn't really sturggle. Should have gone up. 

 

B. Front SqT – EMOM x 5 x 2 reps @70%

74kg/163lbs

C. AFAP ; 6 x 10 UB C2B Pullups 

Time: Failed last set at 5:19 at rep 7.... 11:31

D. AMRAP 7:00 @ competition pace 

5 power cleans 108lbs

10 Box jumps (24/20) 

20 double unders 

Rounds: 7 + 2

 

Saturday - January 10, 2015

A. Complex:  5 deadlifts , 4 hang cleans (power or sqT allowed), 3 front sqts , 2 push Jerks (same plane, no front back movement) , 1 Split Jerk; build to max 

70kg/154lbs

B. 20RM Push Press - PR attempt…if you don’t PR, one drop set at 90% of the number you failed at, for 20x

50kg/110lbs - PR! Previously did 46kg

C.

50 kb swings @ 70/53#

50 walking lunge steps 

50 T2B

50 push press @ 95/63#

40 kb snatch @ 53/35 *alternating

50 wall ball, 20/14#

30 burpees (no jump)

D. Into 10 min recovery on rower

Rowed between 2:05-2:16

Friday - January 9, 2015

A. OHS - 10RM + 1x10@80% with pause in hole 

9 at 64kg/140lbs

10 at 61kg/135lbs

B. L-Sit To Handstand work on pbars ; or scaled version of this. Work the core and stability with this for about 10 min 

A lot harder then it looks. Almost face planted a few times

C. AFAP

40 Pistols (alt legs) 

40 C2B pullups 

40 OHS (75/55)

40 Cal Row 

Time: 8:28 - struggled with C2B

Wednesday - January 7, 2015

A. Running Clock 

21 muscle ups 

31 sqt cleans (95/63) (beasts do 115/83)

410m Row  

Time: 7:18

 rest 10 min 

AFAP

15-12-9

power cleans (135/93)

Ring dips

Forgot to look at time. Ring dips killed me. Went to singles in the 12's.

Immediately go into 36 bar facing burpees AFAP

Time: 2:18

Tuesday - January 6, 2015

A1. Clean Pull + 5 sec eccentric lower to floor ; @100% of Clean - x 4-5 - singles; rest none 

93kg/205lbs

A2. Seated Box Jump x 2 x each set above; rest 1:30

31in box

B. 10 legless rope climbs AFAP

Time: 9:21 with no fails

C. 

AMRAP10 @ 80% 

1 rope climb 15'

5 Thrusters (135/93) *beasts 165/113

10 box jumps (step down) 24/20

10 GHD Situps

Rounds: 5+23

rest 5 min 

10 min max cal on bike 

Cals: 97

D. Hand Balancing Work (10 min or so, have some fun - get creative)

HS Walks and holds. Holds are getting more frequent and longer

E. 4 Rounds NFT 

12 band scap squeezes 

10 superman rocks

10 hollow rocks 

Monday - January 5, 2015

Not the best of training days

A. Snatch Wave 3.2.1 x4 

Accidentally erased form phone. Worked with Danielle. Pull was off. ending on 58kg/127lbs.

B. 

10 pbar hspu (pbar to 1 Abmat) - had to add second abmat

20 cal AB 

20 deficit hspu (2 45#plates for hands to Abmat)

20 cal AB

30 hspu (45's to Abmat) - slight deficit 

20 cal AB

Time: 18 0r 19 - erased from phone. Hell. 

Saturday, January 3, 2015

A. Muscle Snatch + Hang Power Snatch; build to max in complex

55kg/121lbs 

B. Power Clean; climb to heavy single in 15 min or so. . .footwork is focus here

81kg/178lbs

Note: This is a tied PR

C. amrap 20 - 11.5 Opens WOD

5 power cleans 145/100

10 t2b

15 wall balls (20/14) to 10'

Rounds: 9+26

Lots of people; had to wait behind Kel for the first two rounds for a wall ball and place for T2B. Should have went in second heat.

D. 10 min on rower at 60% recovery 

E. 10:00 EMOM

Even: 20second L-Sit hold form rig

Odd: Weighted Strict HSPU (10lbs) - got 4 each round

Friday - January 2, 2015

A. 1x AMRAP Pullups - Test Max Pullups 

37 - PR!

Not: Started with butterfly. Should have kipped the entire thing. 

B. 8 min clock 

40 bar facing burpees 

30 OHS (115/83)

amrap SqT Cleans (165/113)

*one barbell, athletes puts on the weights themselves. Men add 25# plates, woman, 15# plates. 

Squat Cleans: 21

C. 20-15-10-5

Slam Ball SqT Cleans 50/30

50 Double Unders between each set 

Time: Same as Maddie (don't remember) 4 something

D. On Bike 

12 minutes 

:30 @80%

:30 @50%

Calories: 112

Wednesday - December 31, 2014

A. @ 110% as a race  - try going head to head against partners and have some fun

7 Wall Balls 30/20 to 10'

6 Forward Bounding Jumps 30/24

5 Muscle Ups 

4 Burpee Box Jump Overs (30/24)

3 DB Manmakers 50/40

2 Legless Rope Climbs 15'

1 Clean and Jerk @ 153lbs 

Rest 7-10 min between x 3 races 

Times (from memory, forgot to write down):

3:10

3:06

2:50

** Danielle and I did this with class, transition time was poor

Tuesday - December 30, 2014

A. Clean Pulls 3x3 @100% - position then speed as focus 

93kg/205lbs

B. Push Jerk + Split Jerk x 2 - 5-7 sets at 75% of 1RM split 

60kg/132lbs

C. Map Training 

AMRAP 12  - high % output yet sustainable rds. Think 90% all way through 

5 Power Cleans (185/123) *think tng reps here 

30' HS Walk 

30 Double Unders 

30’ Front Rack Walking Lunges (same barbell)

5 Box Jumps (step down) 30/24

Round: 4 + handstand walk (Chase and Brandon finished 5 rounds)

Monday - December 29, 2014 (double session)

AM Sesison - Chase and I did this together

A. EMOM x 12

Odd: 12 Cal Row 

Even: 15 burpees over the erg  

*So this was fun.... woof. Ended burpees at 45seconds toward the end

B. EMOM x 6 

5 TnG Power Snatch’s @ 65%

35kg/77lbs 

PM Session - Chase, Justin, Brandon and I

A. 3 TnG Thrusters (rack) climb to max in 15 or so minutes (TnG implying no resting through the movement)

70kg/154lbs - PR! (have video)

B. 10-8-6-4-2

Thrusters 155/108

Bar Muscle Ups - Connected 4 (need to work on connecting more)

TIME: 8:17

C. 5 Rounds

:20 L-Sit hold 

12-15 banded Scap squeezes 

10 reverse hyper @35% of your 1RM BackSqT (41kg/91lbs)

10 double DB rows (seated)

Sunday - December 28, 2014

A. EMOM 8
3 Clean and Jerk(108lbs)
*cycle time was about :10 each round

B. 30 Burpee Muscle Ups (10:00 min time cap)
TIME: 8:17

C. "Christine" @ 85%
3 Rounds:
500m Row
12 Deadlifts at Body Weight (138lbs)
21 Box Jumps
TIME: 11:21
**first time doing this workout

D. EMOM 10
5 Cal Bike
3 Strict HSPU

Saturday - December 26, 2014

A. Heavy Snatch - every :90 seconds increase weight
60kg/132lbs
63kg/138lbs - failed

B. Heavy Clean - every :90 seconds increase weight
90kg/198lbs
93kg/205lbs - failed

C. Partner WOD with Tasia
400m Run (each)
300 Double Unders
200 Wall Balls
100 C2B
50 Power Cleans (143)
100 Cal Row (50 calories each, intervals of 25)
400m Run (each)
TIME: 37:47

C. Back Squat 3x3 @ 80%
95kg/209lbs
**did sets of three the entire way up for volume

Friday - December 26, 2014

A. 21-15-9

T2B

Burpee

Cal Assault Bike

TIME: 8:57

B. 10 min on bike 

:30 on @80%

:30 on @50%

Calories: 79

C. DB SA Row 8-10 reps x 4 sets 

35lb Dumb Bells

D. Reverse Hyper 10 reps x 3 sets

30kg/66lbs

E. Handstand Hold Practice

Wednesday - December 23, 2014 (12 Days of Christmas)

12 Days of Christmas

1 Clean and Jerk (225/148)

2 Muscle Ups 

3 Box Jump (40/30)

4 Strict HSPU 

5 KB SqT Cleans (53/35)*double

6 Burpees 

7 Wall Balls (30/20) to target 

8 Cal Assault Bike 

9 Cal Row 

10 Front Rack Walking Lunge (alt - 155/108) 

11 C2B Pull-Ups 

12 Front Squats (155/108)

TIME: 41:57

Tuesday - December 23, 2014

A. Power Snatch x 2 + OHS x 2;  EMOM x 8 min @ 80%

41kg/90lbs

*Maybe go heavier next time. Didn't struggle

B. AMRAP 10 @ 80% (joined class with Juan)

10 Shoulder to Overhead (115/83)

10 Pull-Ups - butterflied them all

10 Box Jumps (24/20) step down 

ROUDS: 7+21

C. 3 x 3 strict T2B 

D. 3x5 Deadlift @ 70%

81kg/178lbs

Monday - December 22, 2014

A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min

68kg/150lbs

B. 15-10-5 of Unbroken Muscle Ups

12 Muscle Ups - PR! (went for max set instead)

C. 500m row x 6; rest 2:30 @80% efforts today 

1 - 2:00.3

2 - 1:58.4

3 - 1:58.3

4 - 1:58.3

5 - 1:58.2

5 - 1:58.2

6 - 1:55.7

Sunday - December 21, 2014

A. EMOM 12:00
Odd: 6 Heavy Wall Balls
Even: 5 C2B (tried butterflying here and there)

B. Push Cycle
8 - 50kg
6 - 53kg
4 - 55kg
2 - 60kg
1 - 63kg
2 - 62kg
4 - failed 57kg
6 -
8 -

Saturday - December 20, 2014

A. Front SqT- heavy 10 rep

85kg/187lbs - PR by 2lbs!

B.  @110%

20 T2B

15 Burpee Touch 

10 Cal Bike

rest 4 min x 3

ROUNDS:

1 - 2:01

2 - 2:06

3 - 2:12 (19 T2B - once we came off bar we were not to get back up)

C. Teams of 2 - same Gender - Partnered with Danielle

50 Hang Power Clean (143) - connected 7-9 each time

75 Box Jumps (24) - connected 10-12 each time

100 Cal Row - 50 calories each (intervals of 25)

200 Double Unders 

400m sled  w/45lb + partner

*Second team out the door to sleds... then didn't go as planned. All teams struggled and finished with a partner/without a partner/with weights/switched partners.... hilarious disaster

TIME: Who knows

Friday - December 19, 2014

A. Snatch work. Tony was there and helped with positioning of bar etc. Worked with only 50kg

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

*2 reps shy of completion

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

Pull-Ups 

TIME: 4:31 - PR!

@ 20 min mark 

2k Row AFAP - woof!!

Wednesday - December 17, 2014

A. AMRAP 30:00

1 Legless Rope Climb 

30’ Double KB Walking Lunge (70/53- both front racked) - Didn't put down until 30' were done

20 Double Unders - tripped up a few times

30’ HS Walk - fell over early on last walk; the rest were unbroken

3 Hang Power Cleans (heavy but UB) - unbroken

30’ Burpee Broad Jump

4 Box Jumps (40/32)

ROUNDS: 7 +1 (Should have gone a weeee bit faster. Was too generous when trying to pace myself)

B. Waiters Carry 5 sets each arm, 40-50’ 

*Used 18lb KB

Tuesday - December 16, 2014

A. Snatch Grip Deficit Deadlift - build to heavy 5 rep in 12 min 

*Went light, 75kg/165lbs

B. 

500m Row @95% of your max 500m Row (don't dog this- TRAIN!)

Rest 2 min 

40 C2B Pull-Ups

Rest 1 min 

30 Heavy Wall Balls 

rest :30 sec

20 Burpee Box Jump Overs (24/20)

10 Muscle Ups 

TIME: 14:17

C. Assault Bike

:30 Hard

:30 Easy

Calories: 90

Monday - December 15, 2014

A. Every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*Start at 225/133…jumping by 10# til can’t complete 

*Made 198 first attempt. Failed 207lbs (B snuck extra weight on the bar), attempted 210lbs.. almost!! Need faster elbows. 

B.  

1 min of Push Jerks (135/93) = 24

1 min of SqT Cleans (135/93) = 12

rest 2 min 

2 min of Push Jerks (185/123) = 14

2 min of SqT Cleans (185/123) =14

rest 4 minutes

3 min of Push Jerks (225/133) = 14

3 min of SqT Cleans (225/133) = 18

C. Seated Bent Over DB Dual Rows  4x10 

30-35lbs

*First time doing these. Make sure to bend over enough (think flat back)

D. P-Bar L-Sit; accumulated 3 min worth of time

Saturday - December 13, 2014 (Wreck Room Crossfit - Baltimore)

Wreck Room Crossfit in Baltimore visiting Garrett and Ashley

A. Light Deadlifts

B.
For Time:
21-15-9
T2B
Push Up
Overhead Lunge (25)
TIME: 4:18

Friday - December 12, 2014 (Wreck Room CF - Baltimore)

Wreck Room Crossfit in Baltimore visiting Garrett and Ashley

Partner WOD with Ashley

For Time:
Air Squat: 20, 19, 18, 17, 16
Push Press (65): 11, 12, 13, 14, 15

Air Squat: 20, 19, 18, 17, 16
Box Jump(20): 18,19, 20, 21, 22

Air Squat: 20, 19, 18, 17, 16
KB Swing(35): 20, 21, 22, 23, 24

TIME: 13:12

Wednesday - December 10, 2014

Did the 6:30 PM class with Juan

A. AMRAP 8 @ 80%

5 Power Snatch (83)

6 Bar Facing Burpees 

7 Front SqTs

ROUNDS: 5+2

Rest 4 Min

AMRAP 6 @ 90% 

4 Thrusters (95)

6 C2B pullups 

8 Box Jumps (24/20)

ROUNDS: 4+10

Rest 3 Min 

AMRAP 4 @ 100%

6 KB SqT cleans (53/35)

20 Double Unders

ROUNDS: 4

right into

10 min row with @2:30 pace 

B. Reverse Hyper 4 x 10 @25% of Back SqT

30kg/65lbs