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