121226 Power Snatch, Power Clean

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up
Snatch warm-up

BB Gymnastics:
1) Every 30 seconds for 5 minutes:
1 Power Snatch @ 80% (of max Snatch any style) (Power snatch 120#)
2) Every 30 seconds for 5 minutes:
1 Power Clean @ 80% (of max Clean any style) (Power clean 155#)

Strength:
1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. (185#)
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. (125#)
1c) 4X5 Split Press – heavy, rest 45 sec. (125#)

121224 Back Squat, Front Squat

Buy in:
6 min Airdyne
5 min DROMs

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 85% (250#)
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds.
135# x 3; 145# x 4

Conditioning
Run 200m
9 Muscle-Ups (blue band)
9 Power Snatches 95#
Run 200m
7 Muscle-Ups (blue band)
7 Power Snatches
Run 200m
5 Muscle-Ups (blue band)
5 Power Snatches
Run 200m
For time.

Time: 9:57

Cash out:
5 min Airdyne
GHD sit-ups 2 x 15

121222 The 12 Days of Outlaw 2012

Buy in:
Snatch warm-up
KB swings
5 min DROMs

Metcon:
1 Clean & Jerk @ 185/120# (155#)
2 Muscle-Ups
3 Box Jumps 24″
4 Hang Squat Snatch @ 95#
5 Bar Facing Burpees
6 Push Press @ 95#
7 T2B
8 Pistols (alternating) (to box)
9 KBS 24/16kg (35#)
10 C2B Pullups
11 HSPU
12 Front Squats @ 185/120# (no racks) (155#)

For time

Time: 47:08

Awful. Simply awful.

121220 Snatch & Jerk from box

Buy in:
5 min elliptical
Snatch warm-up drills
Burgener warm-up

BB Gymnastics
1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
115# x 4; 125# x 3
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
165#

Cash out:
5 min stationary bike
Sit-ups 3 x 20

121219 Shoulder Press

Buy in:
Row 500m
5 min DROMs

Strength:
Shoulder Press 125# x 5 x 5 (last set 6)

Cash out:
Snatch practice
10 min row

121218 Back Squat

Buy in:
5 min elliptical
5 min DROMs
Pallof press 4 x 10 (blue band)
Pull-ups 4 EMOM for 10 min

Strength:
Back Squat 225# x 5 x 5 (last set 8 reps)
Bulgarian DB Split Squat 30# x 7 x 3
Bar dips 3 x 10

Still battling a cold so I skipped metcon.

121216 Snatch & Jerks

Buy in:
5 min jump rope
5 min DROMs
Snatch warm-up

BB Gymnastics
Snatch 115# x 5 x 5
Push Jerks 5 x 5
115-125-135-145-155

Metcon:
3 rounds for time of:
10 24" box jumps
10 hand release push-ups
10 K2E
Time: 4:35

121214 Bench Press

Buy in:
10 min elliptical
Pallof Press 4 x 10 (blue band)

Strength:
Bench Press 175# x 5 x 5
T's 5# x 20 x 2
Seated DB press 30# x 10 x 2

Cash out:
10 min elliptical

Back feeling better after tweaking it on Wednesday. Back to about 70%.

121212 Deadlift

Buy in:
5 min stationary bike
10 min elliptical
5 min DROMs

Strength:
Deadlift 3 x 3
255-305-325(PR)

#225 x 9-7-5
Tweaked back after 2 reps.

121211 Strength Work

Feeling under the weather so I wasn't up for anything too high intensity.

Buy in:
5 min stationary bike
5 min DROMs

Strength:

Front Squat 5 x 5
135-145-155-165-175

Bulgarian DB split squat 30# x 7 x 3 (ea. side)

Shoulder press 5 x 5
95-115-125-135-140

Shoulder press 95# x 18

121209 Snatch

Buy in:
4 min on Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics
Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
125-135-140-135-125

Conditioning
5 Rope Climbs 15′ (12')
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#
For time.
Time: 11:08

Cash out:
360# yoke carry 2 x 100'
500m row

121208 Roadwork

3 mi run

121207 Clean & Jerk

Buy in:
500m Row

Strength:
Back Squat 5 x 1:
135-185-225-255-265

Barbell Gymnastics:
Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds. (based on 185#)
150-160-165-160-150

Cash out:
500m Row

121205 Saturday 60min Competition

Buy in:
5 min jump rope
Burgener warm-up

Only performed the first 30 min portion of this beast from the Outlaw Open.

WOD 1 & 2 – beginning @ 0:00:
50 Burpees AFAP (as fast as possible)
*with the remainder of the 10 minutes…
Establish a 3RM UB Hang Snatch (full squat).
115# (attempted 125# and got the first 2 reps but lost the 3rd out in front and ran out of time.)

WOD 3 & 4 – beginning @ 10:00:
50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Touch and Go Power Clean & Push Jerk.
165#

WOD 5 & 6 – beginning @ 20:00:
50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Front Squat.
165#

121204 Banded Deadlifts, Bench Press

Buy in:
5 min stationary bike
5 min DROMs

Strength:
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
200# + blue band
2) 7X2 Bench Press – heaviest possible, rest 60 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
195#

Conditioning:
3 rounds for time of:
7 Muscle-Ups (2 Pull-ups/dips:1MU)
14 Thrusters 115/75# (95#)
21 GHD Sit-ups (angled bench)
Time: 17:24

121202 Power Snatch, Power Clean

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics:
1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
125# x 2; 115# x 5
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).
145#

Strength:
1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec.
115#
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
115#
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.
115#
Should have gone heavier on the rows and presses.

Conditioning:
7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).
5 x 200. Did 5 and called it a day. 7 was inviting injury.

121201 Overhead squat

Strength:
Overhead Squat 5 x 1
125-135-145-155-165(f)

121130 Row, Push-ups, K2E

Buy in:
3 x 15 35# KB swings
5 min DROMs

Conditioning:
3 rounds for time of:
500m row
25 push-ups
15 K2E
Time: 14:33

Cash out:
45#KB x 10 TGU (5 per side)
45#KB x 30 Snatch (15 per side)

121129 Roadwork

5mi run @ VFP

121128 Back Squat, Front Squat

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

BB Gymnastics
1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec.
130#
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec.
155#

Strength
1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%
These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.
235#
2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.
Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.
165#

Cash out:
5 min stationary bike

121127 Snatch, Clean & Jerk

Buy in:

5 min stationary bike

5 min DROMs

3 rounds of:

10 squats

10 push-ups

10 sit-ups

Burgener warm-up

BB Gymnastics
1) Snatch: 2X1@80%, 2X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 4X1@80% – rest 30-60 seconds.
115-125-130-140-130-115
2) Clean & Jerk: 2X1@75%, 2X1@80%, 2X1@ 85%, 2X1@90%, 2X1@85%, 4X1@75% – rest 30-60 seconds.
140-150-155-165-155-140

Conditioning
3 rounds for total working time of:
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 KB Swings 32/24kg (55# DB)
5 Over-the-Box Jumps 20″ with alternating Lateral Hurdle Jumps 20″
25 Pullups
Rest 1:1
Time:13:50

121125 Back Squat, Push Press & Prowler

Buy in:
5 min jump rope
5 min DROMs

Strength:
Off

Conditioning:
4 rounds for time of:
5 Back Squats @ 250/165# (195#)
10 KB Push Press @ 24/16kg (1 KB each hand) (35# DBs)
150′ Prowler Shuttle Push @ 165/125# (Tire push/pull 75'/75')
Time: 8:33

121124 Snatch & Clean and Jerk

Buy in:
3 x 20 35# KB swings
5 min DROMs

BB Gymnastics
20 minutes to establish a 1RM Snatch. 145#
20 minutes to establish a 1RM Clean & Jerk. 185#

121123 Banded Deadlifts, Bench Press

Buy in:
5 min jump rope
5 min DROMs
shoulder mob

Strength
1) Every 15 seconds for 5 minutes (21 total reps): 1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension 185# + blue band
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift.
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes. 185#
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
4 rounds of: 2 min.
ME Row for Calories -rest 1 minute 1 min. (Subbed burpees)
Wall Walks -rest 1 minute
Scores:
28/4, 23/4, 24/4, 21/4

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) (modified w/ back extension bench. did 10 reps)
1b) 3X20 UB GHD Situps – rest 60 sec. (subbed angled bench)

121120 Front Squats

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 3 EMOM for 10min

Strength:
Front Squat 5 x 5
135-145-155-165-175

Metcon:
5 rounds for time of:
20 squats
20 push-ups
20 sit-ups
Time: 11:15

121116 Power Snatch, Power Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
OHS 5x1: 115, 125, 135, 145, 155

BB Gymnastics
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly). 135#
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly). 145#
C&J's were probably too light.

Strength
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. 95#
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec. modified w/ bench and blue band
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec. 40#
DB presses were too light.

Conditioning
4X400m Run – Rest 1:1 (all out efforts)
1:20, 1:30, 1:45, 1:50

121114 Double Unders, HSPUs

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
back squat 1-1-1-1-1 (135-185-225-255-275)

Metcon:
7 minute AMRAP of:
50 Double-Unders
15 HSPU (scaled w/ step under head)
Score:
1 round + 50 DUs + 5 HSPU

Cash out:
1mi run
10min walk

121113 Squats, Snatch, C&J off Boxes

Buy in:
5 min stationary bike
5 min DROMs
Burgener warm-up

BB Gymnastics 
1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec.
135# (baseline)
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec.
185# (baseline)

Strength
1) Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.
250# was a guesstimate since I haven't done a 1RM HBBS. Weight seemed about right though.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.
175#

Metcon:
Off

121111 Burpees, KBS, Pullups and Thrusters

Buy in:
800m run
5 min DROMs
hip and shoulder mob
KB swings and snatches

Metcon:
3 rounds for time of:
50′ Burpee Broad Jump
20 KBS 32/24kg (70# DB)
15 C2B Pullups
10 Thrusters 135/95# (95#)
Time: 18:48

Cash out:
20 Rotational Medball (20#) tosses
20 Medball (20#) situps

121109 Snatch, Clean & Jerk

Buy in:
5 min jump rope
Hip and shoulder mob
Burgener warm-up

BB Gymnastics
1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Snatch (based on 150#): 120, 125, 135, 140, 135, 125
Clean & Jerk (based on 205#): 150, 165, 175, 185, 175, 165

Metcon:
Off

Barbell work felt great today. Not a single miss. Every snatch seemed to float right into the slot.

121108 Active Recovery

Row 5K
Time: 21.08

10 45# KB Turkish Getup (5 per side)
15 45# KB swings
20 45# KB snatch (10 per side)
12 bar dips

121107 1RM Jerk

BB Gymnastics
20 minutes to establish a 1RM Jerk.
215# (split)

Conditioning
5 Rope Climbs 15′ (subbed towel pull-ups 5:climb)
20 Wall Ball 20/14# (subbed 2x10#DB thruster)
5 Hang Squat Snatches 155/105#
4 Rope Climbs 15′
20 Wall Ball 20/14#
4 Hang Squat Snatches 155/105#
3 Rope Climbs 15′
20 Wall Ball 20/14#
3 Hang Squat Snatches 155/105#
2 Rope Climbs 15′
20 Wall Ball 20/14#
2 Hang Squat Snatches 155/105#
1 Rope Climbs 15′
20 Wall Ball 20/14#
1 Hang Squat Snatches 155/105#
For time.
Time: 21:32

Was without some equipment today so I had to sub some things. Towel pull-ups smoked my grip. Took a few reps of the snatch to hit my groove. 1st rep failed. Once I got to the second round they were UB each round.

121106 Outlaw Open Workout #3

5 minutes to establish a Max Height Box Jump. -then (no break)

12-9-6 of:
Muscle-Ups (blue bands)
Front Squats @ 250# (170#)
For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats. -then (immediately at completion of the WOD, or when the 10 minute cap is reached)

5 minutes to establish a Max Height Box Jump.

Scores:
Box Jump 1 43" (PR)
Hit time cap. Completed through 6 muscle ups
Box Jump 2 46" (PR)

Personal Records

Weighted Pull-up

1RM
(130526: 50)

Power Clean

3RM
(121104: 185)

Push Press

1RM
(121104: 165)

Ring Dips

(121104: 12)

Box Jump

(121106: 46")

Split Jerk

1RM
(121013: 215#)

Snatch

1RM
(120905: 150)

Clean & Jerk

1RM
(121018: 205, 130308: 210)

Bench Press

1RM
130114: 225
130430: 230
130514: 235
140806: 220

Shoulder Press

1RM
140809: 150

Rowing

5K
(130131: 21:30)

Double Unders

(130311: 30, 130315: 43)

Front Squat

1RM
(130315: 215)

High Bar Back Squat

1RM
130430(a2g legit): 230
130913: 240
140804: 270

Deadlift

1RM
140808: 335

Amanda

140905: blue band, 95#=6:49

Helen

140912: 11:51

121104 800m & maxes

Buy in:
foam rolling
KB swings
shoulder mob
power clean practice

Strength:
Off

Metcon:
12 minutes to:
Run 800m – for time.

With the remainder of the 12 minutes:
Establish a 3RM Power Clean.

12 minutes to: Run 800m – for time.

 With the remainder of the 12 minutes: 3 attempts, for total reps, of UB Ring Dips.
Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

12 minutes to: Run 800m – for time.
With the remainder of the 12 minutes: Establish a 1RM Push Press.

Scores:
Rd 1: 3:30, 185#
Rd 2: 3:40, 28
Rd 3: 3:45, 165#

121102 KBS, Squat Clean Thrusters & Burpees

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder mob

Strength:
Off

Metcon:
5 rounds for total time of:
30 KBS 24/16kg (50#DB)
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Time: 40:50

Did this again out of guilt for not doing the whole thing yesterday. And I was right: 5 rounds was pretty awful.

121101 KBS, Squat Clean Thrusters & Burpees

Buy in:
5 min stationary bike

Strength:
Off

Metcon:
5 rounds for total time of:
30 KBS 24/16kg (50#DB)
10 Squat Clean to Thrusters 95/65#
15 Burpees
-Rest 3 minutes.
Time: 18:35

Only had time for 3 rounds and that was bad enough. 5 would have been awful.

121031 Hi-Hang Snatch + Snatch Balance

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up
3 rounds of:
5 dead hang pull-ups
7 bar dips

Strength:
Every 30 seconds for 4:30 (10 total reps):
1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM. (150#)
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30
120# for first 7 rounds. Failed on the 7th round then dropped weight to 115# for final 3.

Metcon:
2 minutes ME KB Snatch 24/16kg (50# DB)
-then (no break)-
8 minute AMRAP of:
8 Lateral Box Jumps 20″
16 OH Walking Lunges 45# (plate)
24 Pushups (hand release)
-then (no break)-
2 minutes ME KB Snatch 24/16kg (50# DB)
Scores:
29 DB snatch
2 rounds + 8 box jumps + 16 lunges + 10 HR push-ups
26 DB snatch

Cash out:
5 min stationary bike

121028 High Bar Back Squat

Buy in:
5 min DROMs
KB snatches
hip and shoulder MOB

Strength:
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 minutes.
235 x 5, 250 x 3 x 2, 265 x 1 x 3, 280 x 1

Metcon:
3 rounds for time of:
Run 400m
21 C2B Pullups
12 Deadlifts 275#
Time: 29:12

Scaled the DLs too high. Did lots of doubles and singles.

121026 3-Position-Snatch

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength:
7X1 3-Position-Snatch (hi-hang, hang, full) – heavy but perfect, rest 60 sec.
115#

Metcon:
50 KB Swings 32/24kg (70# DB)
30 Shoulder Touches
15 T2B
20 Shoulder Touches
15 T2B
10 Shoulder Touches
15 T2B
25 KB Swings 32/24kg
For time.
Time: 14:38

Cash out:
5 min stationary bike

121024 Power Clean + Hang Clean + Push Jerk

Buy in:
5 min stationary bike
shoulder MOB

Strength:
Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00
145# (no Outlaw WOD posted for that date so I guesstimated a 185# push jerk)

Metcon:
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg (40# DB)
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#
Time: 23:38

First time doing these lunges and they weren't bad. The burpees and jumping squats on the other hand had me praying for death. Lots of breaks today.

Cash out:
5 min stationary bike

121023 3-Position Snatch Practice

Buy in:

5 min jump rope

5 min DROMs

Shoulder MOB

Pull-ups: 4 EMOM for 10min

Strength/Skill:

15 minutes to practice/test the 3 Position Snatch (Hi-Hang, Hang, Floor).
115#
Felt rusty today. Haven't snatched in a few weeks and it felt like it. I started to hit my groove at the end.

Metcon:
For time.
30 T2B
20 Thrusters 115/75# (95#)
Run 800m
20 Thrusters 115/75# (95#)
30 T2B
Time: 15:35

Cash out:
5 min stationary bike

121021 Handstand practice

Buy in:
Foam rolling
hip and shoulder MOB

Skill:
15 minutes chest to wall Handstand practice.
Notes: The goal is to find a position that is basically nose and toes to wall. If this is easy, then begin to try shoulder touches without allowing the torso or thighs to collapse against the wall.

Handstands were much better than I expected. No issues with keeping the required position.

Metcon:
1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X7 Good Mornings – heavy, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.
1a) 40# DBs
1b) 95#
1c) 95#
1d) green band

121019 High Bar Back Squats

Buy in:
5 min jump rope
5 min DROMs
10 squats

Strength:
High Bar Back Squat:
Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70% (205#)
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75% (220#)
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80% (235#)
Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

This looked worse on paper. The periods in between reps were tough on the traps especially in the last round, but the reps were fine. All reps were done with great form and ROM. Felt really strong today. I think a lot has to do with adding creatine and protein back in to my regimen.

Metcon:
3 rounds for time of:
50 KB Hi-Pulls 24/16kg (50# DB)
50 Double-Unders
Notes: KB Hi-Pulls begin with the KB touching the floor, and finish with the KB handle under the chin and elbows above the KB handle. These may be performed like a swing, but the KB must touch the floor on every rep.
Time: 15:28

Suck-fest. The high-pulls were metabolically and mentally brutal. DUs have been much better lately. Each round I was able to rip off a chunk of 25 UB.

Cash out:
5 min stationary bike

121018 1RM Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder MOB
2 rounds of:
20 si-tups
15 push-ups

Strength:
15 minutes to establish a 1RM Clean and Jerk.
205# (PR)

Metcon:
3 rounds for total reps of:
1 minute ME HSPU (step under head)
1 minute ME Front Squats 135/95# (115)
1 minute ME Pull-ups
*Rest one minute between rounds.
Total: 117
18-15-15
11-12-15
7-10-14

121017 VFP Roadwork

Then...
5 rounds of:
20 sit-ups
15 air squats
10 push-ups
Not for time

121016 Power Clean + Hang Squat Clean + Push Press

Buy in:
5 min stationary bike
5 min DROMs
10 OHS (bar)
10 Sotts presses (bar)

Strength:
Every 45 seconds for 6 minutes (8 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 75%.
145#

Metcon:
Run 1 mile
40 C2B Pullups
For time.
Time: 13:12

121014 Hi-Bar Back Squat

Buy in:
800m run
5 min DROMs
Shoulder MOB

Strength:
High Bar Back Squat:
1X5 @ 75%, 1X3 @ 80%, 1X3 @ 85%, 3X1 @ 90% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat (295).
220 x 5, 235 x 3, 250 x 3, 265 x 1
Depth was questionable on the last 2 sets

Metcon:
5 rounds for total working time of:
3 HPC @ 80% (of 1rm Clean) (155#)
6 Box Jumps 36″ (box + 2 35# plates)
12 T2B Sprint 100m
3 Hang Squat Cleans @ 80% (155#)
Rest 1:1
Time: 13:12

121013 1RM Split Jerk

Buy in:
5 min jump rope
5 min DROMs
10 OHS
15 20#KB snatches per arm

Strength:
15 minutes to establish a 1RM Split Jerk.
215# (PR)

Metcon:
5 rounds for total working time:
25 Jumping Squats @ 45# DEMO VIDEO
20 KB Push Press @ 24/16kg (2 KBs/2 arms) (45# DBs)
15 Pullups
Time: Capped it at 20:00 4 rounds + 25 jumping squats

121010 Hang Clean and Push Press

Buy in:
5 min stationary bike
5 min DROMs
10 OHS
Pull ups: 4 x EMOM for 10 min

Strength:
Every 30 seconds for 7 minutes (14 total reps):
1 Hang Clean (full squat) + 1 Push Press @ 70%
Based on 175#; 70% = 130#

Metcon:
4 rounds for total working time of:
25 Pushups (hand release)
25 KBS 24/16kg (50# DB)
Rest 1:1
Time: 18:48

Cash out:
10 min on elliptical

MFS:
2/4/2

121009 3RM (touch and go) Power Clean

Buy in:
5 min jump rope
5 min DROMs
Hip and shoulder MOB

Strength:
15 minutes to establish a 3RM (touch and go) Power Clean.
185#

Metcon:
1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Good Mornings – heavy, rest 30 sec.
Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.
Score:
1a) 35# x 3; 40# x 1
1b) 15#
1c) 75#
1d) 95#

First time doing this variety of BB step-ups so I chose a weight I thought I could get through UB. Next time try 85-90.

120107 Hi-Hang Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs
20# x 15 ea. arm KB snatch
Burgener warm-up

Strength:
7X2 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
165#

Metcon:
Alternating Tabata of:
Ring Dips
Ab-Mat Situps
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.
Scores:
Dips: 15-12-8-7-8-7-6-7
Sit-ups: 12-12-11-12-11-11-11-12

MFS:
1/4/5

121006 Power Clean & Split Jerk

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 9-7-6-5-5

Strength:
EMOM for 10 minute
1 Power Clean + 1 Split Jerk @ 90% (of 1RM Power Clean).
165#

Metcon:
In 12 minutes complete:
100 UB Double-Unders
AMRAP of…
7 Deadlifts 275/185# (255#)
25 Burpees
Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.
Score: 2 rounds + 7 deadlifts

Got 27 UB DUs to start. Think that might be a record.  Deadlifts felt OK considering I haven't done them in a while. Could have have done them as Rx'd but it would have been slower. Made the right call.

MFS:
1/3/4

121004 High Bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
2 rounds of:
10 OHS
20 sit-ups
10 bar dips

Strength:
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat (295).
190 x 8; 205 x 5; 220 x 5 x 2; 235 x 2
Failed on last rep. Hamstrings still very sore from RDL's on Monday, maybe that had something to do with it. Regardless, I've been off the creatine for a couple of months and am beginning to wonder if that's why I'm seeing a dip in strength. Picked up some more today so we'll see how it goes.

Metcon:
5 rounds for total time of:
20 KB Swings 32/24kg (70# DB)
10 Push Press 115/75# (95#)
Rest 1:1
Time: 15:45

121003 3-Pos Clean & Jerk

Buy in:
3 min jump rope
5 min DROMs

Strength:
15 minutes to establish a 1RM 3 Position Clean (ground, hang, hi-hang) & Jerk.
175#
Started w/ push jerk and ended w/ split

Metcon:
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg (40# DB)
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg (40# DB)
Run 400m
9 C2B Pullups
6 KB Thrusters (40# DB)
For time.
Notes: KB Thrusters should be performed with 2 KBs.
Time: 16:59

Cash out:
5 min stationary bike

121001 Split Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs

Strength:
15 minutes Split Jerk practice.
95 x 5; 115 x 5; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME Strict HSPU + ME Kipping HSPU – rest 30 sec.
1b) 3X25 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X3 Snatch Grip Behind the Neck Press – heavy, rest 30 sec.
1d) 3X10 Romanian Deadlift – medium/heavy, rest 30 sec.
Score:
1a) 8-6-5
1b)45# (last set couldn't go UB; grip fail)
1c)95-100-105
1d)135-145-150

Cash out:
4 min stationary bike

120929 Bike Ride

120928 High Bar Back Squat

Buy in:
5 min jump rope
5 min DROMs

Strength:
High Bar Back Squat: 2X8 @ 65%, 2X5 @ 70%, 1X5 @ 75% – rest 2:00
190-200-220
Notes: Percentage should be based off of your most recent 1RM Squat. (295#)

Metcon:
5-4-3-2-1 of:
Clean & Jerk 185/120# (155#)
Muscle-Ups (blue bands)
For time.
Time: 6:14

120926 Hang Squat Clean & Jerk

Buy in:
4 min jump rope
5 min DROMs
Pull-ups: 8-7-5-5-5

Strength:
5X3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
155-155-165-175-180

Metcon:
3 rounds for time of:
14 Burpee Over-the-Box Jumps 24/20″ (bench)
21 KBS 24/16kg (50# DB)
28 Shoulder Touches
Time: 11:41

MFS:
1/1/1

120925 1RM Weighted Pull-up; 1mi run

Buy in:
5 min stationary bike
5 min DROMs
2 rounds of:
10 bar dips
20 sit-ups

Strength:
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
35#

Run 1 mile – for time.
Time: 6:21

MFS:
1/2/1

120924 1RM Back Squat

Buy in:
1000m run

Strength:
EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
135#
-then-

30 minutes to establish a 1RM Back Squat.
295# 305#(f)

Extremely disappointed in this effort. I am a little fatigued from yesterday's bike ride so maybe that has something to do with it, but -25# from a PR(320) is not what I expected.

120923 Cycling

120922 Overhead strength

Buy in:
400m run
5 min DROMs
Pull-ups: 4 EMOM for 10min

Strength:
Overhead Squat: 5 x 5
115-125-135-135(4)-135(4)

115# x 2 Snatch EMOM for 10min
Sets 4-5-6-7&9 had 1 failed rep each.

Metcon:
Off

120921 Hang Squat Clean & Jerk

Buy in:

5 min stationary bike

5 min DROMs

2 rounds of:

10 OHS

7 dips

20 sit-ups

Strength:
7X2 Hang Squat Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
155# x 1; 165# x 3; 170# x 3

Metcon:
5 rounds for total reps-
1:30 AMRAP of:
10 Over the Box Jumps (no top touch) 20/14″
10 KBS 32/24kg (55# DB)
5 Over the Box Jumps (no top touch) 20/14″
5 Thrusters 115/75# (95#)
*Rest 1:00 after each round.
Score: 164

120920 Roadwork

Ran with Mike Welsh through Salt Lake City early this morning.

120919 Hotel WOD

Traveling today to Salt Lake City and had to make the most of the hotel gym.

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5

Metcon:
10min AMRAP of:
10 50# DB swings
10 push-ups
10 over-the-bench jumps
Score: 7 rounds + 2 swings

120918 Push Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 3xEMOM 4 10min

Strength:
15 minutes Push Jerk practice/testing.
95 x 5; 115 x 3; 135 x 3; 155 x 2; 165 x 2; 175 x 1; 185 x 1; 195 x 1

Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X20 UB KB Snatches (each arm) – heaviest possible (not lighter than last week), rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Clean Hi-Pulls (chest height) – medium/heavy, rest 30 sec.
Score:
Dips: 14-7-5
45# KB Snatch 
115# Press (all sets UB)
205# clean hi-pulls

Cash out:
5 min stationary bike

120915 Hi-hang cleans

Buy in:

30min bike ride

Strength:
7X2 Hi-Hang Cleans (knee extension only) – heaviest possible, rest 60 sec.
155#

Metcon:
4 rounds for total reps of:
In 90 seconds Row 250m (subbed 25 SDLHPs)
then with the remaining time perform AMRAP of OHS @ 115#.
*Rest 90 seconds after each round (including the final round).
400m Run for time (absolutely all out effort).
Score:
OHS: 4/5/5/5
Run: 1:14

120914 Hang Clean & Jerk

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5

Strength:
7X1 3 Hang Squat Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
135-145-155-155-155-155-155

Could have gone a little heavier here but really wanted to drill good technique.

Metcon:
Run 400m
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 24/16kg (15l/15r) (45# DB)
20 Power Cleans 115/75# (95#)
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 24/16kg (10l/10r)  (45# DB)
10 Power Cleans 115/75#  (95#)
Run 400m
For time.
Time: 15:21

Push-ups were a bit of a grind. Chose the other weights wisely but maybe could have scaled the PCs up 5-10 as all of them were unbroken.

MFS:
1/2/4

120913 Run

2mi run

120912 Active Recovery

Buy in:
10min on C2

Skill:
20 45#KB swings
8 45#KB TGUs (4 ea side)
45# x 2 x 30 KB Snatch (15 ea side)
45# x 2 x 10 KB overhead lunges (5 ea side)
20 45#KB swings

Snatch Balance:
65# x 5; 85# x 5; 95# x 5

120911 Split Jerk Practice

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-7-5-5-5
Shoulder Press: 1 x 10

Strength/Skill:
15 minutes Split Jerk practice.
95 x 5, 115 x 3, 125 x 3, 135 x 2, 145 x 2, 155 x 1, 175 x 1, 185 x 1, 205 x 1

Metcon:
1a) 3XME UB Ring Dips – rest 30 sec.
1b) 3X15 UB KB Snatches (each arm) – heaviest possible, rest 30 sec.
1c) 3X5 Press in Split – heavier than last week, rest 30 sec.
1d) 3X5 Good Mornings – medium/heavy, rest 30 sec.
Score:
1a) 14-9-6 (bar dips, no rings)
1b) 40# DB
1c) 115# (last 5 were 3-1-1; shoulders were smoked)
1d) 95

MFS:
1/3/5

120910 Back Squat

Buy in:
800 m run
Shoulder mob
Burgener Warm-up

Strength:
5X2,2,2,1,1 Back Squats @ 100% – rest 2 minutes. Notes: Percentage is based off of 3RM (265#)
Did the first set @ 265. Second set was @ 265 but failed on 2nd rep. Cut it back to 255# for the rest. Reps felt extremely heavy.

Metcon:
Every 90 seconds for 15 minutes (10 total rounds):
21 Double-Unders
7 Pullups
3 Ground to Overhead
Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.
Score: 7 rounds @ 145# (clean & push-jerk)

120907 Active Recovery

Row:
T: 20min
D: 4951m
/500: 1:50
S/M: 25

Turkish get-up:
35#KB 5 x ea side
KB Snatch:
35# x 20 (10 l/10 r)
45# x 20 (10 l/10 r)

MFS:
1/2/7

120905 1RM Snatch

Buy in:

2 min jump rope

3 min stationary bike

5 min DROMs

pull-ups: 8-7-5-5-5

Burgener warm-up

Strength:

20 minutes to establish a 1RM Snatch.
150# (5# PR)

Metcon:
Run 800m
75 Wall Balls 20#
Run 800m
For time.
Time: 13:21

Cash out:
5 min stationary bike

MFS:
1/1/3

120902 ToughMudder Practice

5 hr run @ VFP w/ the following:

- 2 half mile log carrys
- 9 mile run
- 30 decline pushups
- 30 diamond pu
- 90 box hops
- chair dips
- 8x steps
- wall climb
- hill repeats 5
- rock climb
- water crossing w rock overhead
- sewer crawl
- downhill run
- i beam crossing under bridge
- switchback up mt joy
- hill climb to observatory
- 5 bench hops
- 10 standing log presses
- 10 burpees
- 2 bear crawls
- 2 alligator crawls
- 8 fence hops
- 5 rail balances w pushups
- 30 table lifts
- 7 sets of tree Pullups

120831 Heaving Snatch Balance

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 8-6-5-5-4

Strength:
12 minutes to establish a 1RM Heaving Snatch Balance.
130# (PR)

Metcon:
1a) 3XME Strict Pullups – rest 45 sec.
1b) 3X10 2 Arm KB Snatches – rest 45 sec.
1c) 3X25 – Med Ball Ab-Mat Situps 20/14# (anchored), rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heavier than last week, rest 45 sec.
Score:
1a: 10-6-4
1b: 40# DBs
1c: 20# DB
1d: 105#

120830 Tall Snatch Practice

Buy in:
5 min stationary bike
5 min DROMs

Strength:
15 minutes to practice or test a Tall Snatch.
115#

Metcon:
12 minute AMRAP of:
50 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).
Score: 3 rounds + 33DUs

120826 Mountain Biking

Active recovery day

Spent about 1 hr mountain biking in the Core Creek trails.

120825 Choose Your Girl

Pick one of the CF benchmark girls. When you come in to the gym, simply tell your coach which girl you’re going to take on, warmup, and get to work. This is your opportunity to pick your poison (or pleasure if you’re into that), and have no one to blame but yourself if you end up in a heaving pile of sweaty goo after your first “Barbara” or “Eva” (try that one, I dare you).

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 8-6-5-5-4

"Grace"
For time:
C&J 135# x 30
Time: 7:46

120824 Snatch Drop

Buy in:
5 min jump rope
5 min DROMs
pull-ups: 8-6-5-5-4

Strength:
12 minutes to establish a 1RM Snatch Drop.
115#

Metcon:
1a) 3XME T2B – rest 45 sec.
1b) 3XME HSPU – kipping is allowed, rest 45 sec.
1c) 3X20 KBS – heaviest possible, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – heaviest possible, rest 45 sec.
Score:
1a) 11-7-8
1b) 13-9-5
1c) 70# DB
1d) 65-75-95 (should have started with 95 and could have probably topped out at 105)

120823 Roadwork

2.5 mi run

then

Pull-ups: 8-6-5-5-4
Bar dips: +30# x 5 x 4
Cable pull-throughs: #7 x 15; #8 x 15

120822 Back Squat

Buy in:
5 min jump rope
5 min DROMs
10 OHS

Strength:
4X8 Back Squats @ 80% – rest 2 minutes.
*The Back Squats are based off of YOUR THREE REP MAX. (265)
#215 x 8 x 4

Metcon:
3 rounds for time of:
9 Front Squats 185/120# (155)
12 Strict Pullups
50 Double-Unders
Time: 16:34

DUs really slowed me down especially in the last round. Took a little over 3:30 to complete last round. Shoulders were really fatigued and I had trouble concentrating.

MFS:
1/2/4

120821 3 Pos Snatch

Buy in:
5 min stationary bike
5 min DROMs
pull-ups: 8-6-5-5-4
Buregner warm-up

Strength:
15 minutes to practice (or test if proficient) the 3 Position Snatch (high to low).
65-85-95-115 x 4

Metcon:
1 minute ME Slapping Pushups
-rest 1 minute
8 minute AMRAP of:
16 KB Snatches 24/16kg (8L/8R) (50# DB)
12 KB Thrusters 24/16kg (6L/6R) (50# DB)
8 Burpee Box Jumps 24/20″
-rest 1 minute
1 minute ME Slapping Pushups
Score: 16pu; 2 rounds + 8 snatches; 16pu

Cash out:
5 min stationary bike

MFS:
1/3/5

120820 Misery

A much needed active rest day today. After the last 2 days my body is feeling more beat up than I can even remember. Saturday's leg-heavy WOD coupled with all of the running, jumping and climbing yesterday just destroyed me.

MFS:
2/7/9

120819 ToughMudder Training

7mi training run at VFP.

Body was extremely sore from yesterday's WOD and this just put me over the top.

MFS:
1/5/7

120818 CF BBQ

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 3-2-2-1-1

Strength:
Front (3 sec. pause) Squat 5 x 3 heaviest possible
145-145-150-155-155

Metcon:
3 rounds for time of:
5 Power Snatch (95#)
10 Overhead Squats (95#)
15 Over the bar burpees
20 Jumping lunges
Time: 10:13

Did this at a friend's CF BBQ. Very cool to get together with a group of like-minded folks to do a kick ass workout and then eat some really good food and drink great beer.

120817 Roadwork

2mi run

Pull-ups: 6-6-6-5-5

Dips: 10-10-7

10 min stationary bike.

120816 Heaving Snatch Balance

Buy in:
10 Burpees
5 min DROMs
Pull-ups: 8-6-5-5-4

Strength:
7X2 Heaving Snatch Balance – heaviest possible rest 45 sec.
115# x 2 x 4 | 120# x 2 x 3

Metcon:
20 minutes to complete (not for time)…
5 rounds of:
-ME HSPU (regionals standard) (scaled w/ step under head)
-8 Seated Shoulder Press: Heavy (95#)
-8 Good Mornings: Heavy (95#)
HSPUs: 7-8-7-5-5

Got through everything with 26 sec to spare.

120815 Hi-Hang Snatch

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-6-5-5-4
Burgener warm-up

Strength:
15 minutes to establish a 1RM Hi-Hang (with hip) Snatch.
135#
135 went up well. Thought I had 145# but failed twice. Should have used 140#.

Metcon:
3 rounds for time of:
5 KB Snatches Left Arm 24/16kg (45# DB)
5 KB OH Walking Lunges 24/16kg
5 KB Snatches Right Arm 24/16kg
5 KB OH Walking Lunges 24/16kg
20 T2B
Run 200m
Time: 15:14

Cash out:
5 min stationary bike
stretching

MFS:
1/1/1

120813 5 x 5 Strength

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups: 8-6-5-5-4
3 rounds of:
10 squats
10 push-ups
15 sit-ups

Strength 5 x 5 (heavy):
Power Cleans 95-115-135-150-160

Back Squat 135-175-205-230-250
Last rep tough

Bench Press 135-150-160-180-200
Last rep tough

Metcon:
Off

Cash out:
Preacher Curls 55# x 15 x 2
Bar Dips 2 x 12
Cable Pull-Through 7# x 15 x 2

MFS:
2/3/5

120812 Roadwork

Conditioning:
3.5 mi run w/ 9 Fartleks (lightpost to lightpost)

Pull-ups: 8-6-5-5-4

120811 Roadwork

Conditioning:
20mi bike ride (easy pace)
Time: 1:21:00 (19.8mi)

120810 Strength

Buy in:
800 m run
5 min DROMs
Pull-ups: 7-6-5-4-4

Strength:
All 5 x 5 (light)

Overhead squat:
65-85-95-115(4)-115

Power Cleans
95-105-115-125-135

Bench Press:
135-140-145-150-155

Metcon:
Off

MFS:
1/1/1

120809 Roadwork

Getting in some base roadwork for the Mudder in September.

Pull-ups: 7-6-5-4-4
Glute Bridge: 3 x 15

Run 3 mi

MFS:
2/2/3

120808 Power Cleans, Back Squat & Bench Press

Buy in:
5 min DROMs
pull-ups: 7-6-5-4-4

Strength:
Power Cleans 5 x 5
95-115-135-145-155

Back Squat 5 x 5
135-175-205-225-240

Bench Press 5 x 5
135-145-155-175-195

MFS:
3/4/1

Battling a cold today so I didn't want to push it with the metcon but I had to do something.

120806 Active Recovery

10 min C2
Pull-ups: 7-6-5-4-4
Bar Dips: 5 x 7

120805 2RM HB Back Squat; Pull-ups, Pistols & HR Push-ups

Buy in:
800m run
5 min DROMs
Pull-ups: 7-6-5-4-4

Strength:
15 minutes to establish a 2RM High-Bar Back Squat.
235#
Spaced. Thought it was 12 min. Could have gotten 10# more.

Metcon:
10 minute AMRAP of:
12 Pullups
12 Pistols (done to chair)
12 HR Pushups
Score: 4 rounds + 8 pull-ups

MFS:
1/3/3

120804 31 Heroes

Buy in:

5 min on C2

5 min DROMs

Metcon:

“31 Heroes”
AMRAP 31 minutes
8 Thrusters (155/105#) (115#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. Score is your total # of reps
Score: 113

First official CF event. Done w/ partner at CrossFit Phoenixville.

120803 Active Recovery

Warm up:
5 min easy on C2

Metcon:
10min @ 30/30 on C2

Cool down:
5 min easy on C2

Decided to take it easy today since I'll be doing the 31 Heroes tomorrow.

120802 3RM Push Press; Power Snatch, BB Step-ups & Lateral Burpees

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 7-6-5-4-4
Bar dips: 5 x 6

Strength:
12 minutes to establish a 3RM Behind the Neck Snatch Grip Push Press.
#145

Metcon:
4 rounds for time of:
5 Power Snatches 115/75# (95#)
10 BB Step-ups 20″ 115/75# (95#)
20 Lateral Burpees
*Every 3 minutes beginning on the 3rd minute, no matter where the athlete is on the WOD, the BB must be held overhead (using a snatch grip) for 30 seconds. If the bar is dropped at any time during the 30 seconds, there is a 20 penalty Burpee to be performed after the WOD is complete.
Time: 14:10 no penalties

MFS:
1/3/4

120731 Back Squat; Front Squat, DB Swings & 400m Run

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 squats
10 push-ups

Strength:
EMOM for 7 minutes:
2 Back Squats @ 90% of 3RM
#240 x 2 x 7

Metcon:
3 rounds for time of:
7 Front Squats 185/120# (155#)
21 KB Swings 32/24kg (70# DB)
Run 400m
Time: 16:00

MFS:
1/2/6

120730 3-Pos Snatch; DUs, Shoulder Taps & Pull-ups

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
3 rounds of:
10 OHS
10 Good mornings
10 Push-Ups
15 sit-ups

Strength:
15 minutes to establish a 1RM 3-Position Snatch (High-Hang, Hang, Full).
115#

Metcon:
12 minute AMRAP of:
30 Double-Unders
20 Shoulder Touches
10 Strict Pullups
Score: 4 rounds

Mixed up the grip on pull-ups. Broken into chunks of 3-3-2-2

Cash out:
800m run

MFS:
1/3/2

120729 Snatch Balance + OHS; 200m run & Hang Snatch

Buy in:
5 min jump rope
5 min DROMs
pull-ups: 7-5-4-4-4

Strength:
15 minutes to establish a 1RM Snatch Balance + 2 OHS.
115#
Just didn't have it today. Last squat was a struggle and shoulder stability while descending was sketchy.

Metcon:
5 rounds for total time of:
Run 200m
7 Hang Snatches (full squat) 135/95#
*Rest 1 minute after each round.
Time: 14:14

Cash out:
Tire pulls 60m x 6

MFS:
1/4/3

120727 3-Stop Snatch Pulls + High Hang Snatch

Buy in:

5 min jump rope

5 min DROMs

3 rounds of:

10 squats

10 good mornings

10 push-ups

Strength:
7X1 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.
95-115-135-135-135-135(f)-135(f)

Metcon:
5 rounds for time of:
9 Push Press 115/75# (95#)
12 OH Lunges 115/75# (95#)
15 Pullups
Notes: Lunges are in place and may be any combination of 6 left & 6 right.
Time: 16:14

Cash out:
5 min stationary bike

MFS:
1/3/3

PR'd on the snatch!

120726 Back Squat; "Dirty" Thrusters, Double Unders & Burpees

Buy in:
10 min Stationary Bike @ 30/30
Pull-ups: 7-5-4-4-4
5 rounds of:
7 squats
5 bar dips
14 sit-ups

Back Squat:
1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
Notes: Percentage is based off of 3RM (265)
240 x 3; 265 x 1; 280 x 1; 290 x 1; 280 x 1

Metcon:
3 rounds for total reps of:
2 minute AMRAP of:
5 Squat Clean to Thrusters 135/95# (#125)
25 Double-Unders
*Rest 1 minute.
1 minute AMRAP of:
Burpees
*Rest 1 minute.
Total: 144 reps

DUs were the limiting factor as usual. First round of DUs got to 23 before breaking. Last round took me 4 attempts to get 1.

Cash out:
5 min stationary bike

MFS:
1/2/2

120725 Split Jerks; Banded Deadlifts & Shoulder Presses

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 7-5-4-4-4
5 rounds of:
7 squats
7 push-ups
14 sit-ups

BB Gymnastics
7X2 Split Jerk off Blocks – heavier than last week, rest 60 sec.
Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to be dropped on the blocks after each rep.
65-135-145-155-175-175-175

Strength
1a) 10X2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest 60 sec.
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.
1b) 5X5 Seated DB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
DLs: #185 + blue bands
SP: #40's

MFS:
1/2/3

120723 Parking Lot WOD

Buy in:
5 min DROMs

Conditioning (not for time):
2x
1a)100m Tire pull any way
1b)100m sprint

2)100m Car push

3x
3a)50m Tire pull any way
3b)5 pull-ups
3c)50m Tire pull any way

4)400m run with odd object

5)400m sprint

MFS:
1/1/5

120724 Snatch Balance; 400m Run & Pull-ups

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
3 rounds of:
10 squats
10 push-ups
20 sit-ups

Strength:
15 minutes to establish a 2RM Snatch Balance.
#135, #140(1rep then fail)

Metcon:
4 rounds for total working time of:
Run 400m
20 Pullups
Rest 1:1 between each round.
Time: 15:12

Cash out:
5 min Stationary Bike
Bar Dips
BW x 10
#20 x 8
#30 x 6

MFS:
1/1/3

120722 TM Training

Training took place at a gymnastics gym @ 6:30 this morning. Karen the kids and I had free reign for 3 hours with a couple of dudes from Mudder Fudders. Did a few different circuits getting a great total body workout but there was definitely more emphasis on the upper body. The shoulders are completely smoked today.

Finally got to climb a proper climbing rope and made the most of the opportunity by going up multiple times. Was even able to go halfway up holding a rope in each hand. Never thought I would have ever been able to do this.

Oddly enough the hardest part of the day was trying to get out of the foam block landing pits. That in and of itself was a workout.

And seeing the uneven parallel bars for the first time in person gives me a new respect for what proper gymnasts are able to accomplish on those things. I had no idea how far apart they were. The thought never even crossed my mind to give it a shot.

The kids had a blast and seeing their faces when we launched them as they were strapped into the training harness was priceless.

So looking forward to doing this again.

120720 3-stop Snatch; DUs, Power Snatch & Snatch Balance

Buy in:
10min Stationary Bike @ 30/30
Hip/shoulder/ankle mob
Pull-ups: 7-5-4-4-4

Strength/Skill:
5X2 3-Stop Snatch Pull + Hi-Hang Snatch (full squat) – heavy but perfect, rest 60 sec.
#95-#115-#125(f)-#115-#115

Metcon:
12 minute AMRAP of:
50 Double-Unders
7 Hang Power Snatches 95#
7 Snatch Balances 95#
Score: 3 rounds + 20 DUs

Cash out:
5 min stationary bike

MFS:
3/5/3

4 days in a row and I feel like it. Not too sore, just drained.

120719 Clean off Blocks; Push Press & Dip Squat

Buy in:
Stationary bike 10 min @ 30/30
Hip and shoulder mob
Pull-ups: 7-5-4-4-4

BB Gymnastics:
5X3 Clean off Blocks (just below the knee) + 2 Push Jerks – heavy but fast, rest 60 sec.
Notes: Complete 3 Cleans, then 2 Push Jerks after the 3rd Clean.
#135 x 2
#155 x 3

Strength:
1a) 3X5 Push Press – heavier than last week, rest 60 sec. (#145)
1b) 3X3 Dip Squats @ 120% of 1RM Jerk – rest 60 sec. (#245)

Cash out:
K2E 3 x 15

120718 Back Squats; DB Snatch & 800m Run

Buy in:
Stationary Bike 10min @ 30/30
5 min DROMs
10 OHS
Pull-ups: 7-5-4-4-4

Strength:
5X3 Back Squats @ 90% of 3RM(265)
#240 x 3 x 5
Then rest 90 sec.

Metcon:
30 KB Snatches 24/16kg (#50DB)
Run 800m
30 KB Snatches 24/16kg (#50DB)
For time.
Time: 14:08

Cash out:
Stationary Bike 10min @ 30/30

*Switched arms ea. rep on DB snatch.

120717 C&J; Power Cleans & Push-Ups

Buy in:

5 min jump rope

5 min DROMs

10 OHS

10 Good mornings

Pull-ups: 7-5-4-4-4

Strength:

20 minutes to establish a 1RM Clean and Jerk.
#195

Metcon:
3 rounds for time of:
20 Power Cleans 95#
20 HR Pushups
Time: 7:31

Cash out:
5 min stationary bike

MFS:
1/3/3

120715 TM Training Camp

9.2 mi training run with the usual assortment of functional tasks.

120714 Front Squat & Push Jerk; Jumping squats, push press and run

Buy in:
foam rolling
5 min jump rope
Shoulder dislocates
Overhead squats
Pull-ups: 6-5-4-4-3
Push-ups: 5 x 10

Strength:
15 minutes to establish a 1RM Front Squat + Push Jerk.
Notes: Clearly the limiting of this sequence will be the Jerk. This is not a true test of the FS, but a drill to practice the transition from the Clean to the Jerk. Racks may be used.
#95 x 2; #115 x 2; #135 x 1; #155 x 1; #175 x 1; #185 x 1 (f)

Metcon:
3 rounds for time of:
25 Jumping Squats 45#
25 Push Press 45#
Run 400m
Time: 14:20

Cash out:
Good mornings #95 x 10 x 3
Power Snatch #95 x 5 x 6
Shoulder Press #95 x 10 x 3

MFS:
1/1/2

120713 "Team America"

Buy in:
800m run
5 min DROMs
Pull-ups: 6-5-4-4-3

Strength:
Off

Metcon:
“Team America”
*In teams of two complete (did it with Karen):
100 KBS 24/16kg (#55 DB)
50 Burpees
30 T2B
10 Snatches (any style) 155/105# (#115 Power)
30 T2B
50 Burpees
100 Partner Wall Balls 20/14#
For time.
Time: 22:46


Notes: All reps may be apportioned in any way between the teammates, but only one teammate may be working at a time (example: if one teammate wants to perform all 100 Burpees they may). The only exception is the Partner Wall Balls. Partner Wall Balls must be performed by teammates alternating Wall Ball shots. This means one teammate performs a Wall Ball shot, while the ball is in the air the other teammate steps in, catches it, and performs another Wall Ball shot. All reps must be performed alternating.


Liked this one a lot. Had to scale the snatches but we worked really well. Constantly moving.


MFS:
1/3/3

120712 Back Squats

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-5-4-4-3

Strength:
Back Squat:
1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 3RM
240 x 3; 250 x 3; 265 x 1; 280 x 1 x 2

Metcon:
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of:
20 Split Jumps
10 HR Pushups
10 Pullups (blue band)

2 minutes to complete:
1 ME UB Set of Front Squats @ 70%

Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.
Scores:
AMRAP=299
FS=#135x38

Cash out:
5 min stationary bike

MFS:
1/2/3

120710 Clean & Jerk; Cleans, Burpees & 200m Run

Buy in:
5 min stationary bike
5 min DROMs
10 OHS
10 Push-ups
Burgener warm-up
Pull-ups 6-5-4-4-3
Dips 5 x 6

Strength:
15 minutes to establish a 1RM Power Clean & Push Jerk.
95-115-135-155-175-185(f)

Metcon:
4 rounds for total working time of:
7 Cleans (full squat) @ 85% of above (#150)
14 Bar Facing Burpees
Run 200m
*Rest 1 minute between rounds.
Time: 19:36

Cash out:
5 min stationary bike

MFS:
1/4/2

120709 Press Cluster; "Donkey Kong"

Buy in:
5 min stationary bike
5 min DROMs
Pull-ups 6-5-4-4-3

Strength/Skill:
15 minutes to establish a 1RM Press Cluster (Push Press + Push Jerk + Split Jerk).
#165

Metcon:
“Donkey-Kong”
3 rounds for time of:
5 Deadlifts 315/225# (#275)
10 HSPU (Regionals Standard) (scaled: 1 step under head)
20 Lateral Over-the-Box Jumps 24/20″
Time: 5:41

MFS:
1/1/1

120708 Bike Ride

Conditioning:
20mi bike ride
Time: 1:20


Strength/Skill:
10X2 3-Stop Snatch Pull + 1 Hi-Hang Snatch – heavy but perfect
65-75-85-95-115-115-115-115-115-115

Conditioning 2:
Burpee Ladder
10-9-8-7-6-5-4-3-2-1

120707 Hi-Hang Cleans

Buy in:
Foam Rolling
5 min DROMs
10 OHS
Pull-ups 6-5-4-4-3


Strength/Skill:
15 minutes to practice or work up to a heavy Hi-Hang Clean (no hip, just knee extension).
85-95-115-135-145-155-165(f)


Metcon:
12 minute AMRAP of: 
10 KB Clean & Jerk (left) 24/16kg (#55DB)
15 KBS 24/16kg (#55DB)
10 KB Clean & Jerk (right) 24/16kg (#55DB)
15 KB Hi-Pulls 24/16kg (#55DB)
Notes: The KB should touch the floor between every rep of Clean and Jerks, and every Hi-Pull.
Score: 2 rounds + 10 DB C&J + 15 DBS + 6 DB C&J


MFS:
1/3/5

120706 Back Squat; Muscle-Ups, Front Squats & Double Unders

Buy in:
5 min stationary bike
5 min DROMs
Inch worms
Pull-ups: 6-5-4-4-3

Strength:
Back Squat (Based on 3RM):
1X5 @ 80%, 1X3 @ 90%, 1X2 @ 95%, 1X2 @ 100% – rest 2:00-3:00 between sets.
#215 x 5; #240 x 3; #250 x 2; #265 x 2

Metcon:
4 rounds for time of:
5 Muscle-Ups
10 Front Squats 135#
30 Double-Unders
Time: 14:01

No rings today. Subbed 2:1 pull-ups/dips. No jump rope either. Subbed tuck jumps.
All movements unbroken but plenty of pauses at the top of the FS's and before and after the tuck jumps.

MFS:
1/3/6
(hams sore from good mornings the other day)

120704 Clean & Jerk; OHS & T2B

Buy in:
5 min jump rope
5 min DROMs
Pull-ups 6-5-4-4-3

Strength/Skill:
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.
115-135-155-165-175-185-195(f)

Metcon:
21-15-9 of:
OHS 115/75# (#75)
T2B For time.
Time: 6:27

Cash out:
Good mornings #75 x 15 x 3

Scaled the OHS low to go unbroken. Success.

MFS:
1/1/3

120703 Split Jerk Practice; SJ Shoulder Press, 200m run & OTB Jumps

Buy in:
4 min jump rope
5 min DROMs
Pull-ups 6-5-4-4-3

Strength/Skill:
15 minutes to practice the Split Jerk or establish a 1RM.
#205

Metcon:
4 rounds for total working time of:
7 Split Shoulder Press 95#
Run 200m
14 Over the Box Jumps 24/20″ (landing on top is acceptable)
*Rest 1 minute between each round.
Time: 10:06

Cash out:
OHS #95 x 7 x 3
Bar Dips 3 x10
Concentration Curls #35 x 15; #35 x 12

MFS:
1/1/2

120701 Active Recovery Bike Ride

Active Recovery

20 mi bike ride in 1:20

A few hours later...

Skill:
Heaving Snatch Balance #115 x 2 x 5

Pull-ups: 6-5-4-4-3

Ring Dips 4 x 6

Ring HSPU practice

120630 High-Hang Cleans & Jerk

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-4-4-3-3

Strength/Skill:
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible, rest 60 sec.
#135

Metcon:
12 minute AMRAP of:
8 Clean High-Pulls 135/95# (#115)
12 T2B
16 HR Pushups
Score: 4 rounds


MFS:
1/7/5

A little hungover and not enough sleep the night before. Garage was brutally hot.

120629 Back Squats; OH Reverse Walking Lunges & Lateral Burpees

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-4-4-3-3

Strength:
Back Squat: 3X5 @ 75%, 2X5 @ 80% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of 120529 (265)
#200 x 5 x 3; #215 x 5 x 2

Metcon:
3 rounds for time of:
20 BB OH Reverse Walking Lunges 115/75# (20 total lunges) (scaled to #65)
25 Lateral Burpees
Notes: Reverse Walking Lunges may be done in place. Lateral Burpees are performed with a lateral jump over the BB. Each time over the bar counts one rep.
Time: 13:44


MFS:
1/4/5


First time doing overhead reverse walking lunges so I played it safe and scaled conservatively.

120628 Clean & Jerk; DUs, Push Jerks & C2B Pull-ups

Buy in:
5 min jump rope
5 min DROMs
Pull-ups: 6-4-4-3-3


Strength/Skill:
7X1 Power Clean + Push Jerk – work up to a heavy single, rest 60 sec.
#185


Metcon:
4 rounds for total working time (not including C2B) and total reps of C2B:
50 Double-Unders
10 Push Jerks @ 115#
*Rest 30 seconds before C2B. 
 ME UB C2B Pullups
*Rest 1 minute before starting next round.
Total time: 10:44
Pull-ups: 19


MFS:
1/4/5

120626 Split Jerks; Power Cleans, OH Lunges & Wallballs

Buy in:
3 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3

Strength/Skill:
15 minutes to practice the Split Jerk or establish a 1RM.
#135 x 3; #155 x 2; #175 x 2; #185 x 1; #195 x 1; #205 x 1 (PR)

Metcon:
15 minutes AMRAP of:
7 Power Cleans 185/120# (#155)
30 OH Walking Lunges (steps) 45#
15 Wall Balls 20/14# (#15 DB Thrusters; no med ball)
Score: 3 rounds + 7 PC + 19 lunges


Cash out:
5 min stationary bike
Bar dips 7 x 3


MFS:
1/1/1

120624 Clean off blocks & Jerks

120624 Clean off blocks & Jerks 


Buy in:
800 m run
5 min DROMs
10 overhead squats
20 KB snatches
Burgener warm-up


Strength/skill:
7X1 Clean off High Blocks (above knee) + 2 Split Jerks – heaviest possible—#155


Metcon:
10 minute AMRAP of:
7 Push Press 70% of max used above (#105)
30 Split Jumps
15 V-Ups
Score: 5 rounds + 5 push press


Cash out:
Pull-ups 6-4-4-3-3
HSPUs 3 x 3


MFS:
1/2/6

120620 Tall Cleans; Hang Squat Clean, Burpees & Double Unders

Buy in:
3min jump rope
5 min DROMs

Skill:
15 minutes Tall Clean Practice (go to a 1RM if technique is sound).
#145 1RM


Metcon:
3 rounds for time of:
7 Hang Squat Cleans @ 155/105# (#135)
21 Burpees
35 Double-Unders
Time: 15:58


MFS:
1/3/2

120619 Bear Complex

Buy in:
5 min jump rope
5 min DROMs
Pull-ups 6-4-4-3-3

Strength:
Off

Metcon:
For time: 
7 Bear Complex @ 135/95# (#115)
50 Double-Unders
5 Bear Complex @ 155/105# (#135)
50 Double-Unders
3 Bear Complex @ 185/120# (#165)
50 Double-Unders

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

Time: 16:00 (no burpee penalties)

Cash out:
Dumbbell Curls
#35 x 15 (ea. arm)
#35 x 13 (ea. arm)
V-ups 13 x 2

120617 Snatch off blocks; Amanda

Buy in:
800m run
5 min DROMs
Pull-ups: 6-4-4-3-3

Skill:
15 min of snatches off blocks (@ knee)
Focused on technique kept intensity low (#90 max)

Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups (blue band)
Snatches (full squat) 95#
For time.
Time: 10:33


Compared to:
120515
Subbed 3:1 pull-ups/dips for MUs
#95 snatch
Time: 21:01


110529
Blue band MUs
#95 snatch
Time: 11:19


PR'd time but weight stayed the same. Snatch technique is getting better as a result of Outlaw programming (lots of practice)

120616 Back Squats; Diane

Buy in:
5 min jump rope
5 min DROMs
Foam rolling

Strength:
Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of 120529 3RM
#200 x 8; #215 x 5; #225 x 5; #240 x 3; #250 x 3


Metcon:
“Diane”
21-15-9 of:
Deadlifts #225
HSPU (done with feet on barbell on squat rack)
For time.
Time: 7:28

Compared to 101128
15-12-9
135 pound Deadlift
Bridged Handstand push-ups on feet
Time: 4:04

Cash out:
3 x 12 V-Ups

Diane was slower but Rx'd volume and weight and greater ROM on the HSPUs.

120614 Clean & Jerks

Buy in:
5 min jump rope
5 min DROMs

Strength/Skill:
15 minutes to establish a 1RM Clean & Jerk.
#195 (PR)

Metcon:
3 rounds for time of:
Run 400m
7 Clean & Jerks @ 70% (of above=#135)
Time: 10:04


Jerks done as push-jerk.

120613 Crossfit Total

Buy in:
5 min stationary bike
5 min DROMs
3 x 5 pull-ups
#35 DBS x 15

Strength:
“CrossFit Total”
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

BS=320(PR)
SP=165(PR)
DL=345
Score: 830

Compared to...
101018: 
Score: 670 
Shoulder Press: 125
Back Squat: 245 (PR!)
Deadlift: 300 (PR!) 
110116:
Score: N/A
Shoulder Press: 140
Back Squat: 205 (f) (knee issue)
Deadlift: 315 (PR!)

120611 3-Pos Snatch; Muscle-ups & Wall Ball

Buy in:
5 min stationary bike

Strength:
15 minutes to establish a 1RM 3 position Snatch.
#115

Metcon:
5 rounds for time of:
3 Muscle-Ups (banded/blue)
18 Wall Balls 20/14# (#30DB thrusters)
Time: 7:51

MFS:
1/1/4

120610 Back Squat; "Helen"

Buy in:
800m run
5 min DROMs

Strength:
Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%  (% based on 3RM)– rest 1:00-2:00 between sets
#185 x 8; #200 x 8; #225 x 5; #245 x 5

BB Gymnastics:
7X1 Clean & Jerk @ 90% – rest 60-80 sec.
#155 x 1 x 5; #165 x 1 x 2

Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (#55 DB)
12 Pullups
Time: 12:44 (1:02 PR!)
Compared to 110729:
13:46

MFS:
1/1/2

120608 C&J; Ring Dips & Double Unders

Buy in:
5 min jump rope
5 min DROMs
Foam rolling

Strength/Skill:
15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.
#175

Metcon:
For total time:
25 Burpees
3 rounds of:
15 Ring Dips
50 Double-Unders
25 Burpees
Time: 14: 33

Cash out:
1000m run

MFS:
1/1/3

120607 3-Pos Snatch; Run, Pull-Ups & Handstand Push-Ups

Buy in:
3 min jump rope
5 min DROMs

Skill:
15 minutes to Practice the 3 Position Snatch.
Worked up to #125. Hit first 2 positions but failed on the 3rd

Metcon:
Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU
For time.
Time: 18:33

Scaling: used blue band for pull-ups. Feet on DB rack for HSPUs.

Cash out:
5 min stationary bike
V-Ups 3 x 12

120605 Back Squat; "The (medium) Chief"

Buy in:
4 min stationary bike

Strength:
Back Squat:
1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of last week’s 3RM
 #175 x 8; #185 x 8;  #215 x 5; #225 x 5

Metcon:
"The (medium) Chief"
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 155#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.
Scores: 57-57-55-55-48
Total: 272

Cash out:
5 min stationary bike

MFS:
1/2/4

120604 1RM Heaving Snatch Balance

Buy in:
5 min stationary bike
5 min DROMs
Hip and shoulder mob

BB Gymnastics:
12 min. to find 1RM Heaving Snatch Balance
#135

Metcon:
12 min AMRAP of:
7 Strict Pull-ups
14 Pistols (alternating legs)
21 V-ups
Score: 4 rounds

Strength:
1a) 3 x 8 Good Mornings (heavy as possible) then rest :45
1b) 3 x 12 Reverse Hyperextensions w/ dumbbell (heavy as possible)
#85/#8 | #85/#10 | #85/#15

MFS:
1/3/5

First time doing reverse hypers. Kept it on the light side, but heavy enough to feel it.

120603 TM Training Run

Ran 7mi. @ VFP

Stopped at the usual spots for:
Push-ups
Pull-ups
Burpees
Bear Crawls
Alligator Crawls
Railing hops
Found a new spot for box jumps.

120601 Weighted Ring Dips; Wall Walks, Run & Push Press

Buy in:
5 min jump rope
5 min DROMs

Strength:
4 x 5 Weighted Ring Dips
#15 x 5, #25 x 5, #35 x 5, #40 x 5

Metcon:
12 minute AMRAP of:
3 Wall Walks
Run 200m
15 Push Press 95#
Score: 4 rounds

MFS:
1/1/4

120531 3-Pos. Snatch Practice; Front Squats, T2B & Lateral Box Jumps

Buy in:
5 min jump rope
5 min DROMs
shoulder mob
Burgener warm-up

Strength:
Off

Skill:
15 min. of 3-position snatch practice

Metcon:
3 rounds for time of:
30 Front Squats @ 115/75# (#95)
15 T2B
15 Lateral Box Jumps 20″
Time: 16:35

Cash out:
5 min stationary bike
Weighted pull-ups #30 x 3 x 5
Good mornings #45 x 3 x 15
5 min TGU practice

MFS:
1/1/4

120529 3RM Back Squat; ME Power Cleans & Burpees

Buy in:
5 min jump rope
5 min DROMs
10 Jump Squats

Strength:
15 minutes to a establish a 3RM Back Squat.
135(5)-155-195-225-245-255-265
Missed previous PR by #5. Had I had enough time for another set I could have gotten 275, maybe more.

Metcon:
3 rounds for total reps of:
90 sec. ME Power Cleans 135#
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
Scores:
18/21
17/21
15/21
Total: 113

Cash out:
5 min stationary bike

MFS:
1/4/6

120528 2-Position Snatch; Lateral Jumps, Overhead DB Lunges & DB Snatch

Buy in:
5 min jump rope
5 min DROMs
Burgener Warm-up

Strength/Skill:
12 Minutes to Establish a 1RM 2-Position Snatch (hang + full).
#115 (Got 1 rep @ #125)

Metcon:
3 rounds for time of:
50 Lateral Jumps, 12″
20 DB OH Walking Lunges, Right Arm (#65)
10 Alternating DB Snatches (#65)
20 DB OH Walking Lunges, Left Arm (#65)
Time: 18:37

Cash-out:
Pull-ups 5 x 6
2 100m Sprints

MFS:
1/2/6

120526 Back Squats & Power Cleans

Buy in:
800m run
5 min DROMs
#20 KBS x 20
#20 KB Sotts Press x 10(ea. arm)

Strength:
Back Squat 5 x 5
135-175-205-225-235(6)

Power Cleans 5 x 5
95-115-135-155-165

Metcon:
Off

Cash out:
Weighted Pull-ups #15 x 5 x 3

MFS:
1/3/2

120525 Happy 2nd CF Birthday To Me

Buy in:
5 min jump rope
5 min DROMs

Strength/Skill:
12 minutes to establish a 1RM Hang Snatch (squat is preferred).
Right shoulder giving me some problems so I used dumbbells
#80
Could have gone maybe #10 heavier but #80 was the heaviest we had

Metcon:
5 rounds for time of:
3 Hang Power Snatches @ 80% (of above) (scaled to #45 DB x 3 ea. arm)
6 Box Jumps 30"
Run 200m
3 Hang Squat Snatches @ 80%  (scaled to #45 DB x 3 ea. arm)
6 Box Jumps 30/26
Time: 19:34

Cash out:
5 min stationary bike

MFS:
1/1/5

I can't believe it's already been 2 years since I began this journey. I've never stuck to any program longer than 6 months, let alone 2 years. I'm fitter and stronger than I've ever been at any point in my life and still look forward to that daily WOD. I've learned so much and continue learning on a daily basis and owe it all to this incredible community. Thank you Coach Glassman, where ever you are. You are a fucking GENIUS!

120523 Hi-rep Back Squat; Pull-Ups & Sprints

Buy in:
5 min treadmill run
5 min DROMs
Hip and shoulder MOB

BB Gymnastics:
5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.
#135

Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#210 x 18 (+1 rep compared to last week)

Metcon:
1a) 4X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.
Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.
1b) 4X400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.
Scores:
1a) 4-3-4-5
1b) 1:06-1:13-1:18-1:16


Didn't really find my rhythm with the kips until the last round.


MFS:
1/2/3

120522 Heaving Snatch Balance; Run, Burpees, KBS

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength/Skill:
12 minutes to establish a 1rm heaving Snatch Balance.
#125

Metcon:
3 round for time of:
Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg (#50 DB)
Time: 16:20

Cash out:
5 min stationary bike
3 rounds of:
5 pull-ups
10 bar dips
then
#45 x 15 x 2 Weighted sit-ups

MFS:
1/1/3

120521 Run, Hang Squat Clean & Burpees

Buy in:
5 min jump rope
5 min DROMs

Strength:
Off

Skill:
10 min Clean practice

Metcon:
20 min AMRAP of:
Run 400m
12 Hang Squat Cleans 135/95#
12 Burpees
Score: 3 rounds + 75m

Cool down:
5 min stationary bike

MFS:
2/2/3

120519 Tempo Deadlifts; Power Cleans, Shoulder Touches, Wall Ball

Buy in:
5 min jump rope
5 min DROMs

Strength:
4X5 Tempo Deadlifts – heaviest possible (with PERFECT technique & speed), rest 60 seconds.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
275-275-275-245
Technique was less than optimal on last few reps of 3rd set so I scaled it back to 245.

Metcon:
4 rounds for time of:
3 Power Cleans 185/120# (#155)
14 Shoulder Touches (alternating)
21 Wall Ball 20#
Time: 12:26

MFS:
1/4/4

Only 6hrs of sleep the night before. Felt pretty drained at the start.

120518 Snatch; OHS & Double-Unders

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength/Skill:
5X3 Snatches (full squat) @ 70% – rest 60 sec.
#95

Metcon:
4 rounds for total reps of:
3 minute AMRAP of:
30 OHS @ 65/45# (#60)
30 Double-Unders
Rest 2 minutes after each round.
Reps: 272

Cash out:
3 rounds of:
15 weighted sit-ups @ #30
10 banded good mornings
3 rounds of:
5 chin-ups
5 bar dips

MFS:
1/1/2

120516 Hi-Rep Back Squat; Burpee Over Box, T2B, Push Jerk & Run

Buy in:
5 min jump rope
5 min DROMs

Strength: 
1X20 Back Squat
 Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#210 x 17
Previous:
#210 x 15

Metcon:
30 Burpee Over-The-Box Jumps 24/20″
30 T2B
30 Push Jerks 135/95 (limited equipment-used #35 DBs)
Row 1K (subbed run)
For time.
Time: 14:15


MFS:
1/3/4

120515 "Amanda"

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up

Strength:
Off

Metcon:
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full squat) @ 95#
For time.
Time: 21:01

No rings today so I had to sub 3 pull-ups and 3 dips for ea. MU

Cash out:
7 min stationary bike

MFS:
2/2/4

120514 Snatch Balance; OHS, Lateral Jumps & Sit-Ups

Buy in:
3 min jump rope
5 min DROMs
Hip rolling

Strength/Skill:
12 minutes Snatch Balance practice (non-heaving).
#95 x 5
#105 x 5
#115 x 5
#125 x 3

Metcon:
15 minute AMRAP of:
15 OHS 95/65#
30 Lateral Jumps (over BB)
45 Ab-Mat Situps
Score: 3 rounds + 15 OHS + 30 Lat jumps + 42 sit-ups

Cool down:
7 min stationary bike

MFS:
1/1/3

120511 Barbell Complex; Pistols, HSPUs & Burpee OTB Jumps

Buy in:
5 min jump rope
5 min DROMs

Strength/Skill:
5X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75%(#135) – rest 60 sec.

Metcon:
For time:
8 Pistols (alternating) (subbed Bulgarian Split Squats w/ #25 DBs)
8 HSPU (scaled bridged push-ups)
8 Burpee Over-The-Box Jumps 20″
12 Pistols (alternating)
12 HSPU
12 Burpee Over-The-Box Jumps 20″
16 Pistols (alternating)
16 HSPU
16 Burpee Over-The-Box Jumps 20″
Time: 9:23

Cash out:
2 x 4 HSPU
2 x 15 Push-ups
3 x 10 Hanging Knee Raises
3 x 5 Pull-ups

MFS:
1/1/2

120510 T&G Snatch; Pull-Ups, Barbell Complex

Buy in:
5 min jump rope
5 min DROMs
Burgener warm-up
#115 x 3 x 5 Snatch hi-pulls

Strength/Skill:
2 Touch & Go Snatches (full squat) EMOM for 6 minutes @ 70% (#95).

Metcon:
5 rounds for max reps of:
45 sec. ME C2B Pullups
15 sec. Rest
45 sec. 5 Front Squats + 3 Push Jerks @ 135#
15 sec. Rest
Score: 50 Pull-ups


MFS:
1/1/2

120508 High-Rep Back Squat; Snatch & Double Unders

Buy in:
5 min jump rope
5 min DROMs
Shoulder and hip mob

Strength:
1 x 20 Back Squat
#210 x 15

Metcon:
12 minute AMRAP of:
3 Snatches (any style) 135# (power)
20 Double-Unders
Score: 4 rounds + 2 snatches

Cash out:
3 x 15 Glute Bridge
2 x :45 Planks
4 x 5 Pull-ups

All double-unders with the exception of 1 set were unbroken. Snatches were heavy and had a few failures but technique felt OK.

120507 HB Back Squat; DUs, Pistols & Push Jerks

Buy in:
5 min jump rope
5 min DROMs
Pull-ups 3 x 5
Bar Dips 3 x 5

Strength:
12 Minutes to establish a 1RM High-Bar Back Squat.
135 x 5
185 x 3
215 x 3
235 x 1
245 x 1
255 x 1

Metcon:
3 rounds for time of:
75 Double-Unders (subbed: tuck-jumps)
20 Pistols (10l/10r – apportion in any way) (scaled: movement to chair)
10 Push Jerks 135#
Time: 11:48

MFS:
1/1/2

120505 Strength Work

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 5 x 5 (light)
135-165-185-195-205

Deadlift 5 x 5
135-185-225-255-275

Pull-Ups +#15 x 3 x 5

Metcon:
Off

MFS:
1/2/3

120503 5 x 5 Strength

Buy in:
5 min jump rope
5 min DROMs

Strength:
Back Squat 5 x 5
135-175-205-225-235

Bench Press 5 x 5
135-145-155-160-165

Power Clean 5 x 5
95-115-135-145-155

Metcon:
Off

Cash out:
Pull-Ups 5-5-5-4

MFS:
1/3/3

Everything felt great today, especially the power cleans. Technique feels like it's finally getting dialed-in. I can't recall ever getting that pronounced of a "weightless" feeling on the bar @ #155. The body feels like it's almost completely recovered from the TM beating. Stoked to get back to the Outlaw programming on Monday.

120501 Strength Upper

Lower body still recovering a bit from the Tough Mudder on Sunday. Wanted to get some work in so I settled on some upper body strength work.

Buy in:
3 min jump rope
5 min DROMs
Bar Dips 10 x 3
DB Swings #35 x 10 x 3

Strength:
Bench Press 4 x 5
warm
135 x 10
work
155-175-185-185(4)

Shoulder Press 3 x 5
95-115-135

Kroc Rows
#70 x 15 x 2

V-Ups
15 x 3

Metcon:
Off

Skill:
Kip swing work

MFS:
1/3/7

120427 Barbell Complex; 400m & Burpees

Buy in:
5 min jump rope
5 min DROMs

Skill:
5X2 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% heaviest possible
 – rest 75 sec.
 Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Complex @ #95

Metcon:
For time:
Run 400m
20 Burpees
-rest 2:00
Run 400m
15 Burpees
-rest 1:30
Run 400m
10 Burpees
Time: 11:53 (includes rest)

MFS:
1/2/2

120426 20RM Back Squat; 800m & Pull-Ups

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
10 #45 OHS
10 Push-Ups
15 Sit-Ups

Strength:
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
#200 x 20

Metcon:
Run 800m
50 C2B Pullups
Run 800m
For time.
Time: 15:15


MFS:
1/4/3

Squats felt like a Herculean effort but I got it. Hell fuckin' yeah!

Metcon was slowed by pull-ups as usual. Just cannot string together my kips (not that I spend much time working on them). But I'll chalk this up as a victory since they were all unassisted.

120425 Run

Active recovery day

2mi run (untimed)

120424 3RM Weighted Pull-Up; 200m, DB Swings & Burpees

Buy in:
5 min jump rope
5 min DROMs

Strength:
12 minutes to establish a 3RM STRICT Weighted Pullup.
BW, 5, 10, 20, 25, 30(2), switched grip then 30, 35

Metcon:
5 rounds for total time of:
Run 200m
10 Absolutely Vertical KBS 32/24kg (#70 DB)
15 Burpees
*Rest 2 minutes after each round.
Time: 23:11

Cash out:
5 min stationary bike

MFS:
1/2/3

Metcon was one big bag o' hurt. Another one that looked OK "on paper". Programmed rest was a big help and allowed me to go all out for the duration. Only broke once on the final set of burpees.