Friday, December 20, 2013

131220 Back Squat

Warm-up:
5 min DROMs
2 rounds of
10 OHS
10 push-ups
12 GHS sit-ups

Strength:
High Bar Back Squat
220# x 3 x 3

Front Rack Barbell Step-ups
85# x 10 x 3

Weighted chin-ups (+12# medball)
5-5-5-5-5

131219 Roadwork

2.5mi run

Wednesday, December 18, 2013

131218 Bench Press

Warm up:
5 min DROMs
2 rounds of:
10 ohs
10 push-ups
3 pull-ups

Strength:
Bench Press 5's
180# x 5 x 3

High rep set
140# x 10-7-8

Pendlay Rows
140# x 5 x 5

Tuesday, December 17, 2013

131217 Deadlift

Warm up:
3 min Airdyne
5 min DROMs

Strength:
5 rounds for load and time
15 HSPU's
5 Deadlifts
Score: 17:50 @ 225#

HSPU's began kicking up to wall but it was too slow. After round 1 put knees up on 30" box and performed press ups.

Monday, December 16, 2013

131215 Shoulder Press

Warm up:
5 min DROMs
Burgener warm up

BB Gymnastics
Clean & Jerk work up to 1RM
190#

Strength:
Shoulder Press 3's
135# x 3 x 3

Hi rep
Push Press
135# x 10 x 3

131214 Back Squat

Warm up:
5 min jump rope
5 min DROMs
2 rounds of:
10 squats
10 push ups
10 GHD sit-ups

Strength:
Back Squat 3's
210# x 3 x 3

Barbell Step-ups (Front Rack) @ 24"
85# x 10 x 3

Weighted Chin-ups
12# med ball
5-5-5-3-3

131212 Bench Press

Warm up:
3 min jump rope
5 min DROMs

Strength:
Bench Press 5RM
175#x5x3

Hi rep
135# x 12
135# x 10 x 3

Pendlay Rows
135# x 5 x 5

Wednesday, December 11, 2013

131211 Deadlift

Warm up:
5 min DROMs

Strength:
Deadlift 3RM
#240

Metcon:
4 rounds for time:
25 Wall ball #20
10 Power Snatch #75
Rest 1 min after each round
Time: 14:55

131210 Active Recovery

2.5 mi run

Monday, December 9, 2013

131209 Shoulder Press

Warm up:
5 min DROMs

Strength:
Shoulder Press 5RM x 3
#125 x 5 x 3

Hi rep sets
#95 x 15; #95 x 7

131208 Back Squat

Warm up:
3 min Airdyne
5 min DROMs
10 overhead squats

Strength:
High Bar Back Squat 3's
#210 x 3 x 3

Metcon:
3 rounds for time of:
15 30" box jumps
12 pull-ups
9 #115 Front Squats
Time: 8:23

131207 Bench Press

Warm up
5 min jump rope
5 min DROMs

Strength
Bench Press 5RM x 2
#175 x 5; #175 x 4

Metcon:
15 min AMRAP of:
400m run
15 GHD sit-ups
15 Wall balls
Score: 3 rounds + 400 + 1GHD

Saturday, December 7, 2013

131206 Active Recovery

A.M.
2.5 mi run

P.M.
Barbell technique
Muscle snatch
65 x 5, 75 x 5, 85 x 5, 95 x 5
Muscle clean
95 x 5, 115 x 5, 125 x 5
Power clean
135 x 5, 145 x 5, 155 x 3, 165 x 3

131205 Deadlift

Warm up
3 min jump rope
5 min DROMs

Strength
Deadlift 5RM
235#

Metcon:
5min AMRAP
5 155# power clean
5 burpees
Score: 3 + 4 power cleans

131204 Shoulder Press

Warm-up:
5 min jump rope
5 min DROMs

Strength:
Shoulder Press 5RM
125# x 5 x 2

Metcon:
For time:
4 rounds of:
Run 400m
10 115# push press
10 back extensions
Time: 15:04

Monday, December 2, 2013

131202 Back Squat

Warm up:
5 min Airdyne
5 min DROMs

Strength:
High Bar Back Squat 5RM
#210

Hi rep
Front Squat #135 x 10 x 3

Chin-ups: 3 x 5
GHD Sit-ups: 3 x 15

131201 Bench Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Bench Press 5RM
#175

Hi rep
#125 x 10 x 3

BB Gymnastics
3 rounds of
5 x #75 Drop snatch
5 x #75 Snatch Balance
5 x #75 Overhead squat

131129 Shoulder Press

Warm up:
5 min Airdyne
5 min DROMs

Strength:
Shoulder Press 5RM
#125

Hi rep
#95 x 10 x 3

Metcon:
5 rounds for working time of:
15 Wallballs #20
10 Pull-ups:
Work:Rest 1:1
Time: ~6:20

Tuesday, November 26, 2013

131126 Bench Press

Warm up:
5 min DROMs

Strength:
Bench Press 5RM
#165

Hi-rep
#125 x 10 x 3

Metcon:
For time:
21-15-9 reps for time of:
#75 Overhead Squat
GHD Sit-ups
Begin each round w/ a 400m run
Time: 14:52

131124 Deadlift

Warm up:
5 min Airdyne
5 min DROMs

Strength
Deadlift 5RM
#215

BB Gymnastics
Snatch Pulls #135 x 5 x 5

Metcon
3 Rounds for time of:
Squat Clean Thrusters #95 x 10
Work : Rest = 1:1
Time: ~7:00

Friday, November 22, 2013

131122 Clean Pulls + Clean and Jerk

Warm up:
5 min DROMs

BBGymnastics
15 min to establish a 1RM of the following complex:
2 Clean Pulls (not high pull) + 1 Clean & Jerk.
#175

131121 Back Squat

Warm up:
2 min Airdyne
3 min jump rope
5min DROMS

Strength
HBBS: 1x5@70% (#170), 1x5@80% (#195), 1x2@85%(#205), 1x3@90%(#215), 1x1@100%(#240)
 - rest 2 minutes.

Metcon
3 rounds:
15 HSPUs
25 Pullups
75 Double-unders
For time.
Time: ~20:00

Wednesday, November 20, 2013

131120 Burpees, Run

Warm up:
5 min DROMs

Metcon
3 rounds:
25 Burpees
Run 800m
For time.
Time: 20:09

131119 2-Position Snatch

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
#115

Monday, November 18, 2013

131117 Run, Press, Squat

3.5 mi run

Shoulder press
#115x5x3
95#x10

Front Squat
#145x5x3

131116

Warm up
5 min Airdyne
5 min DROMS
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM Snatch
#130

Metcon
"(Plus Sized) Helen"
3 rounds for time of:
400m Run
21 KB Swings 32/24kg
12 C2B
Pull-ups
For time.
13:24

Thursday, November 14, 2013

131113 Back Squat

Warm up
3 min jump rope
5 min DROMs
Bear crawls


Strength
HBBS: 1x5@70% (#170), 3x4@80% (#195)

Tuesday, November 12, 2013

131112 2RM Pause Clean & Jerk

Warm up:
3 min Airdyne
5 min DROMs
Burgener Warmup

BBGymnastics
15 mins to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. 145#

Metcon
100 Burpees for time.
*Every two minutes (beginning at 0:00): 5 Strict Pull-ups
Time: 13:30

Tuesday, October 29, 2013

131029 Heaving Snatch Balance

Warm up
2 min jump rope
5 min DROMs

BBGymnastics
5x3 Heaving Snatch Balance
120#-125#-130#-135# (f-f) | 130# (2)-130#

Metcon
30 Second Barbell Hold on Back 225/145# (155#)
7 Back Squats 225/145#
30 Second Barbell Hold on Back 225/145#
12 Bar Muscle-ups (rings and blue band)
60 Second Barbell Hold on Back 225/145#
9 Back Squats 225/145#
60 Second Barbell Hold on Back 225/145#
9 Bar Muscle-ups
90 Second Barbell Hold on Back 225/145#
7 Back Squats 225/145#
90 Second Barbell Hold on Back 225/145#
12 Bar Muscle-ups
For time.
*The BB hold should start and finish in a squat rack. The Back Squats should be performed after the BB hold WITHOUT putting the bar down. Basically, the BB hold, Back Squats, and second BB hold should all be performed unbroken each round.

Did the work but did not keep time for MU's

Monday, October 28, 2013

131027 High Bar Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Barbell complex (behind the neck press, overhead squat, snatch balance) 3 x 3

Strength
HBBS: 1X6@65% (155#), 1X6@75% (180#) , 2X6@80% (195%)

Metcon
3 rounds:
30 Alternating pistols (to box)
20 T2B
10 Wall Walks
For time.
Time: 21:10

Friday, October 25, 2013

131025 3-Position Clean & Jerk

Warm up:
2 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#

Metcon
12 minute AMRAP of:
10 KB clean & jerk (left) 24/16kg (35#)
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg
Note: The KB should touch the floor between every rep of clean and jerks and every hi-pull.
Score: 3 rounds + 10 c&js + 1 swing

131023 High Bar Back Squat

Warm up:
5 min jump rope
5 min DROMs

Strength
HBBS: 1X8@65% (155#), 1X6@75% (180#), 1X4@85% (195#), 1X4@90% (215#) – rest 2 minutes.

Conditioning
3 rounds for time of:
50 Double-Unders
20 Steps OH Lunges in place 115/75# (started w/ 95# did 4 reps and knocked it down to 65#)
25 Burpees
For time.
Time: 21:03

The overhead lunges were harder than I thought and not having done them that often made it more difficult.

Tuesday, October 22, 2013

131022 3-Position Snatch

Warm up:
3 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
1) 15 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang). 120#
2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 110#

Metcon
3 rounds for time and reps of:
3:00 to complete-
Run 400m (all out)
ME Muscle-Ups in the remaining time (scaled-blueband)
Rest 2:00 after each round.
*Note: Each 400m run should be all out. Do not strategize to allow for more MU.
Scores:
1:25/6
1:27/7
1:36/6

Monday, October 21, 2013

131020 1RM Split Jerk

Warm up:
3mi skate
5 min DROMs

BBGymnastics
1RM Split jerk
210#

Metcon
3 rounds:
400m Run with plate 45#
5 Snatches 165/110# (115#)
For time.
Time: 13:15

131019 High Bar Back Squat

Warm up:
3 min jump rope
5 min DROMs
Burgener warm up

Strength
HBBS:
1X8@65% (155#), 70% (170#), 75% (180#), 80% (195#) – this is 4 sets total @ increasing percentages, rest 2 minutes.

Metcon
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75# (95#)
3 Box jumps 30"
3 C2B
6 Thrusters 115/75#
6 Box jumps 30"
6 C2B
9 Thrusters 115/75#
9 Box jumps 30"
9 C2B
....until 12 mins is over.
Reps: 112

Thursday, October 17, 2013

131017 2RM Hang Clean & Jerk

BBGymnastics
15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
155#

Metcon
30 KB swings 32/24kg (35#)
30 Burpees
20 KB swings 32/24kg (35#)
20 Burpees
10 KB swings 32/24kg (35#)
10 Burpees
For time.
Time: 8:19

131016 High Bar Back Squat

Warm up:
3 min jump rope
5 min DROMs
10 OHS

Strength
HBBS: 1X8@65% (155#), 1X8@70 (170#), 1X6@80% (195#), 1X6@85% (205#) – rest 2 minutes.

Metcon
5 rounds of:
30 sec. ME Split jumps
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest
Reps:
SJ=41,44,44,48,50
PU=8,9,7,6,9
HSPU=8,6,6,9,7

Tuesday, October 15, 2013

131015 Barbell Complex

Warm up:
3 min Airdyne
5 min DROMs
Burgener warmup

BBGymnastics
15 minutes to establish a 1RM of the following complex:
Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
120#

Metcon
4 rounds for total time (of runs) and reps:
Run 400m (all out)
ME UB T2B
Rest 2:00 between rounds.
*Notes: There should be zero rest at the finish of each run. Each run effort should be all out, and at the finish of each run there should be no wait or rest before beginning each ME set of T2B. Chalk your hands BEFORE you begin the 400m run.
Time: 6:21
Reps: 41

Ugh. Came close to puking on that one.

131013 1RM Snatch

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
15 minutes to establish a 1rm snatch
130#

Metcon
Run 800m
-then-
3 rounds:
25 Pull-ups
8 Power snatches 135/85# (95#)
For time.
Time: 16:06

Cool down
walk

First round of pull-ups I UB kipped the first 15. New PR!

Saturday, October 12, 2013

131012 High Bar Back Squat

Warm up:
3 min Airdyne
5 min DROMs

Strength
HBBS:
1X10@60% (145#), 1X10@65% (155#), 1X8@70% (170#), 1X8@75% (180#)

Conditioning
5 rounds for total working time:
15 Lateral box jump-overs 24" (lateral box jumps)
15 Push press 115#
Rest 2 minutes between rounds
Note: Lateral jump-overs should be done with a touch on top of the box.
Time: 12:17

Thursday, October 10, 2013

131010 Overhead Complex

Warm up
2 min Airdyne
5 min DROMS
10 push ups
5 pullups
10 GHD sit ups
10 Hip extensions

BBGymnastics
12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk (from blocks or rack).
165#

Metcon
3 rounds for total time of:
9 HSPU (scaled w/ 45# plate target)
50 KBS 24/16kg (35#)
9 Bar Muscle-Ups (on rings w/ blue band)
Rest 2 minutes between rounds.
Time: 18:24

Monday, October 7, 2013

131007 High Bar Back Squat

Warm up
5 min Airdyne

Strength
Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
1RM=240#
155# x 8, 170# x 8, 195# x 6, 205# x 6

Conditioning
4 rounds:
400m Run
5 Front squats @ 70% (150#)
Rest 1:1
For total working time.
Time: 11:41

Cool down
5 min Airdyne

131006 2 Position Hang Snatch

Warm up:
5 min Airdyne
5 min DROMs

BBGymnastics
 1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2" from floor- to the hang at the top of the knees).
120#

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 - rest 90 sec.
105#

Metcon
7 rounds for total reps of:
2 minute AMRAP of-
30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees *Rest 1 minute.
Total: 308 reps

Cool down
Walk

Friday, October 4, 2013

131003 Hang Snatch

Warm up
Shoulder mob
Burgener warm-up

BBGymnastics
Hang Snatch- Take 10 minutes to work to a heavy triple, then repeat for three sets- rest approx. 2 minutes
105#

Conditioning
Run 800m
15 T2B
20 KB snatch 24/16kg (16)
Run 400m
20 T2B
25 KB snatch
Run 200m
25 T2B
30 KB snatch
For time.
Note: KB snatch is total reps. Divide them to each arm as you like.
Time:18:35

Wednesday, October 2, 2013

131002 High Bar Back Squat

Warm up:
5mi skate
Hip mob
2x10 hip extension

Strength
HBBS: 1X10@60%(145#), 1X8@70%(170#), 1X8@75%(180#), 1X8@80% (190#)- rest 2 minutes

Metcon
3 rounds:
6 Front Squats @ 70%(150#)
18 V-Ups
36 Split Jumps
For time.
Note: Fronts Squats must be taken from the floor.
Time: 8:10

Cool down
Walk

Tuesday, October 1, 2013

130930 2RM Pause Clean & Jerk

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up (clean grip)

BBG
1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk. Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
155#

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
140#

Metcon
3 rounds for total time:
50 KBS 24/16kg
25 HR Push-ups
*Rest 2 minutes between each round.
Time: 14:43

Cool down
Walk

130929 High Bar Back Squat

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

Strength 
HBBS:
1X10@60% (145#), 1X8@65% (155#), 1X6@70% (170#), 1X6@75% (180#), 1X6@80% (190#) – rest two minutes.

Metcon
For time:
 50 Burpees
20 Front Squats @ 70% (150#)
50 Burpees
Notes: Fronts Squats must be taken from the floor.
Time: 16:26

Cool down 
Walk

Friday, September 27, 2013

130926 Active Rest Day

A.M.
10mi cycling

P.M.
10.5 mi skate on the longboard. EPIC!

130925 3RM Pause Snatch

Warm up
5 min Airdyne
5 min DROMs
Burgener warm up

BBGymnastics
 1) 15 minutes to establish a 3RM Pause Snatch (pause three counts at the bottom of the knee).
Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.
120#

2) 3X3 Pause Snatch @ 90% of 3RM from #1 – rest 90 sec.
110#

Metcon
5 rounds for reps of:
20 sec. ME Push Press 115/75#
10 sec. Rest
20 sec. ME C2B Pull-ups
10 sec. Rest
40 sec. ME Burpee Box Jumps 24/20"
20 sec. Rest
Score: 99

Cool down
Walk

Tuesday, September 24, 2013

130924 Clean & Jerk

BBGymnastics
Take 20 minutes to establish a 1RM Clean & Jerk.
185#

 Metcon
"Amanda"
9-7-5 of:
Muscle-ups (blue band)
Snatches (full) 135/95# (115# and power)
For time.
Time: 8:17
Note: The only scale for muscle-ups should be banded muscle-ups.

Compared to 110529
95# Snatch
Time: 11:19

Didn't notice full snatch until after. Did them all as power. Made a couple of c&j attempts at 195 but failed on both. First one I got dizzy after racking the bar and just let it drop. On the second my footwork was too slow.

130923 High Bar Back Squat


Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@65%, 155
1X8@70%, 170
1X8@75%, 180
 – rest 2 minutes.

 Metcon
 3 rounds:
7 Front Squats @ 70% 150#
21 KBS @ 24kg/16kg (55# DBS)
50 double unders
For time.
Time: 14:11

Cool down:

Walk

Monday, September 23, 2013

130920 Rest Day

4.5 mi run in 40:42

Nice easy pace.

Thursday, September 19, 2013

130919 3-position C&J

Warm up:
15mi bike ride
5 min DROMs
Burgener warm up

BB Gymnastics
1) 12 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)
165#
2) 3X1 3-Position Clean & Jerk (Floor, Hang, High-Hang) @ 90% of Max from #1
– rest 90 sec.
150#

Strength
1a) 4xME supinated pull-ups 14-9-9-10
1b) 4×5 Push press 145#
1c) 4×10 Good mornings 95#

Cool down
Walk

May have been a bit worked from the ride but the c&j's felt good. Increased the pull-ups from last week, b and c stayed the same.

Wednesday, September 18, 2013

130918 High-bar Back Squat

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength
HBBS:
100%=240#
1X10@60%, 145
1X8@70%, 170
1X6@75%, 180
1X4@80% 195
 – rest 2 minutes.

 Metcon
 3 rounds:
400m Run
7 Front Squats @ 70% 150#
For time.
Time: 9:16

Cool down:
Walk

130917 3-position Snatch

BB Gymnastics
1) 12 minutes to establish a Max 3-Position Snatch (Floor, Hang, High-Hang).
115#
 2) 3X1 3-Position Snatch (Floor, Hang, High-Hang) @ 90% of Max from #1 – rest 90 sec. 
105#

Metcon
With no rest between sections:
1 minute ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115#
2 minutes ME Strict Pull-ups
3 minute AMRAP of:
15 Burpees
10 Push Press 115#
1 minute ME Strict Pull-ups
Score:
PU1-17
AMRAP1-1+11
PU2-15
AMRAP2-1+7
PU3-9

Cool down
Walk

Monday, September 16, 2013

130916 Run

3.5 mi run in 29:03

Then...

5 min Airdyne

Then...

3 x 10 Back Extensions
3 x 10 GHD sit-ups
3 x 10 35# KB Shoulder presses

130915 1RM Snatch / Fran

Warm up:
Foam rolling
5 min Airdyne
5 min DROMs
Burgener warm-up

BBGymnastics
20 minutes to establish a 1RM Snatch.
145#

Metcon:
“Fran”
21-15-9 of:
Thrusters 95#
Pull-ups
For time.
Time: 8:07

Compared to:
120103
#75 Thruster
12-9-6 Pull-ups
Time: 5:48

110925
Pull-ups w/ blue band & UB
5:26

110614
Pull-ups w/ blue band and mixed grip
8:55

110107
Pull-ups w/ blue band
8:32

100911
75# Thruster
Jumping pull-ups
4:44


Cool down:
walk

Happy with the 145# snatch. Current 1RM was 150 from about 1 yr ago but only recently have gotten back into practicing the Oly lifts with any kind of regularity.

First time doing Fran as Rx'd. Actually kipped my pull-ups and got 12 in the first round! Happy with these too as I hardly ever do kipping pull-ups. Last round wasn't kipped though as I was pretty much smoked by that point. Even got "Fran-lung".

130913 1RM Back Squat

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

Strength:
1) EMOM for 5 minutes:
2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
135#

2) 30 minutes to establish a 1RM HBBS.
Notes: The Cleans should provide a good warmup, but you will still need some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
240# (PR)

Cool down:
12mi bike ride

Disappointed and surprised with the weak effort on the squats. Granted I hadn't squatted heavy in a few weeks and I've lost about 10# since adding back all of the conditioning work. Also did this attempt on an empty stomach first thing in the a.m. 2 months ago I squatted this weight for 5 x 5. I just checked my PRs and see the last time I attempted a 1RM it was 230, so technically this is a PR.

Thursday, September 12, 2013

130911 #TearsArePaleoToday

Went to the 911 Memorial in Lower Makefield this morning to remember the tragic events that took place on this day 12 years ago. What an incredibly sad and moving experience. With what's happened to me in the last few days it's caused me reflect on what I have and makes me eternally grateful.

My thoughts and prayers go out to all of those effected by the events of that day.

---------

Warm up:
5 min Airdyne
5 min DROMS
Burgener warm up

BB Gymnastics
EMOM for 5 minutes
2 Hang Squat Cleans @ 70% of max (this is meant to warm up the CNS for the heavy squats later)

Called it a day after the cleans. My lower back was still sore from the good mornings the day before.

130910

Warm up:
5 min Airdyne
5 min DROMs
Burgener warmup

BBG
7×2 Hi-hang snatch, heavy but perfect, rest 60 sec.
105# x 3
110# x 4

Metcon:
1a) 4xME supinated pull-ups 12-8-8-9
1b) 4×5 Push press 155-145-145-145
1c) 4×10 Good mornings 95#

Started the push press @ 155 but they were more jerks than push press so I lowered to 145#.

Cool down:
walk

130906 Snatch

Warm up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses
135-135-135-135(f)-135(f)
2) EMOM for 5 minutes--1 Snatch @ 90% of max from #1
115#

Metcon:

For total reps:

2:00 ME double unders
Then (no rest)
3:00 ME Wall Balls 20# (attempt as many as possible UB--do NOT game)
Rest 2:00
3:00 ME KBS 16kg (attempt as many as possible UB--do NOT game)
Then (no rest)
2:00 ME double unders

Score: 228--65, 46(29), 74(48), 43

Monday, September 9, 2013

130909 Clean & Jerk

Warm up:
5 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics
1) Take 5 attempts to work up to a near maximal Clean & Jerk (after warmup lifts), rest as needed between attempts. The goal is no misses.
185-195-195-195-195
2) EMOM for 5 minutes--1 Clean & Jerk @ 85% of max from #1
165#

Metcon:

For time:
5 rounds of "Cindy"
5 pull-ups
10 HR push-ups
15 Air squats

Then...
15 Hang Power Snatches 115#

Then...
5 rounds of "Cindy"

5 pull-ups
10 HR push-ups
15 Air squats

Time: 18:14

Cool down:
5 min stationary bike

Wednesday, September 4, 2013

130904 Back Squat

Buy in:
5 min jump rope
5 min DROMs
2 rounds of:
10 squats
10 push ups
5 pull ups

Strength:
HBBS 10X3 @ 85% Plus – rest at least 2 minutes
215#

Metcon:
18 Chest to Bar pull ups
18 Ring Dips (bar dips)
12 Clean and Jerks 155/105 (125#)
15 Chest to Bar pull ups
15 Ring Dips (bar dips)
9 Clean and Jerks 155/105 (125#)
12 Chest to Bar pull ups
12 Ring Dips (bar dips)
6 Clean and Jerks 155/105 (125#)
For time.
Time: 16:06

Squats were much harder than they should have been. My strength has taken a hit in the past few weeks when I've taken it easy. My body feels better with the exception of tightness in the left knee but the loss of strength sucks. Usually I can do the Outlaw met con as Rx'd but I had to scale the C&J's today.

Tuesday, September 3, 2013

130902 Press, Push, Jerk

Warm up:
5 min AirDyne
5 min DROMs

Strength:
Shoulder press 1-1-1-1-1 reps
145-150-155(f)-155-160(f)
Push press 3-3-3-3-3 reps
145-155-160-165-170
Push Jerk 5-5-5-5-5 reps
155-160-165-170(4)-170(4)

Cool Down
1mi run

Disappointed with the press. 160 was my current max and couldn't get it. Push press was better as I was getting some decent speed on the bar. Jerks started off well but I was smoked by the 4th set.

130901 HotShots 19

Warm up:
5 min AirDyne
5 min DROMs
Burgener warm-up

BB Gymnastics
12min to find 3RM hang power snatch
115#
12min to find 3RM hang power clean
155#
These could have been heavier. Just ran out of time.

Metcon:
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps (scaled to 95#)
7 Strict Pull-ups
Run 400 meters
Time: 43:43

RIP to the HotShots

OBX 13 Vacation

No real posts for last week. Since it was vacation I decided to completely (almost) unplug. Went to Tortuga's 2x. Did a few really tough workouts. Got in some cycling and plenty of skating.

It was an incredible week all around and everyone had a great time.

So looking forward to next year.

On Friday of last week Hurley was sponsoring the OBX Pro Surfing Tournament @ Jeanette's pier so we headed out early to check it out and I got some decent shots.




























Wednesday, August 21, 2013

130821 Pull-ups & Burpees

Warm up:
5 min jump rope
5 min DROMs

Metcon:
30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees
For time.
*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.
Time: 9:40

Monday, August 19, 2013

130819 3-Position Snatch & Clean

Warm up:
3 min jump rope
5 min DROMs
Burgener warm up

BB Gymnastics1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#

130818 Airdnyne, Rope Climb & HSPUs

Warm up:
Bike ride
5 min DROMs

Metcon:
7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″ (regular hspus)
30 sec. Rest
Monitor on Airdyne is broken so no idea of calories but each round was all out. Each round was just 1 rope climb. First 2 rounds of HSPUs were 3 after that 4's. I did these against the tree and had some difficulty finding my balance for the first few.

Friday, August 16, 2013

130816 C&J; Squats

Warm up:
1.5 min jump rope
Burgener warm-up

BBGymnastics
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
185#
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
175#

Strength
1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
180-195-225(5)-225(5)
2) Front squat: Establish 1RM
215

Was a little gassed from the C&J's by the time I got to squatting. Tied my current 1RM front squat. Had I made the attempt earlier in the workout I could have easily surpassed that.

Wednesday, August 14, 2013

130814 Back Squat 7 x 5

Back on the Outlaw programming. The Strong Lifts program was a nice change and I added some strength but it's time to shift back to Outlaw CrossFit.

Warm-up:
2 min jump rope
5 min DROMs

Strength:
HBBS 7X5 @ 75% – rest at least 2 minutes
% based on a computed-1RM of 281#
210 x 5 x 7

Metcon:
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
Time: 14:38

Cool down:
5 min stationary bike

First round was UB but after that each movement was broken at least once. Tough workout but good.

Tuesday, August 13, 2013

130813 Outlaw

Warm up:
3 min jump rope
5 min DROMs

Metcon:
3 rounds for total reps of:
1:00 ME HSPU (scaled-step)
2:00 AMRAP of:
12 TTB
8 KB Push Press 24/16kg
*Rest 1:00
Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.
Score: 113

130812 SL5X5: W13D1

Warm up:
5 min Airdyne
2 rounds of:
10 squats
10 push-ups
5 pull-ups
10 GHD sit-ups

Strength: 5 x 5
HBBS: 225 x 5 x 3
Didn't push it too hard lower back was still a bit tweaky and weight felt heavy
Shoulder press: 140 5-4-5-3-3
Barbell Row: 135

Lowered the weight by 10% all around since I was off from lifting heavy as my back healed.

Maybe all of the recent skating and sliding attempts have been making it hard for my back to recover but I'm getting a lot of low impact (as long as I don't hit the street) cardio and having sooooo much fun getting my stoke on.

Friday, August 9, 2013

130809 Outlaw BB Gymnastics

Warm-up:
3 min Airdyne
10 Shoulder pass throughs w/ dowel
10 overhead squats w/ dowel

BB Gymnastics:
7X1 3-position clean (high hang, knees, floor) + 1 Jerk. Heaviest possible rest 60-90 sec.
145#

Worked out before work so it was tough to get moving. All but the earliest reps felt good.

130807 SL5X5: W12D1

Warm-up:
2min jump rope

Strength:
Workout A (modified) 5 x 5:
Front Squat: 145
Bench Press: 195
Power Clean: 155

Modified the workout to take the stress off the lower back.

130806 Outlaw

Warm-up:
5 min jump rope
5 min DROMs

Strength:
Bulgarian Split Squat
30#DBx10x3

Metcon:
5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Score: 70 reps

Midline:
K2E 4 x 10

Still resting up the tweaked back.

Thursday, August 1, 2013

130731 SL5X5: W11D2

Warm up:
2min jump rope
5 min DROMs

Workout A 5x5:
HBBS: (subbed Bulgarian Split Squats because of tweaked back)
BSS: 3 x 10 ea leg
20#-25#-25#
Bench Press: 190#
Barbell Row: 150#

Monday, July 29, 2013

130729 SL5X5: W11D1


Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 255 (5-4-3-3-2)
Shoulder Press: 145
Deadlift 1 x 5: 325 (4)

Currently using 4:30 rests. 3:00 rest for shoulder press.

Ground to a halt today and to top it off I tweaked my back a bit on the DLs. I'll see how it goes but I may have to scale everything back this week. I haven't had a break in a long time and the mental fatigue is starting to get to me.

130727 WallBall, Push ups and Toes-to-bar

Warm up:
1.5 mi run
5 min DROMs
Burgener warm-up

Strength:
Overhead Squat 5 x 5
115#
Glute Ham Raises
5-10-15

Metcon:
10 min AMRAP of:
15 wall ball (20#)
10 HR push-ups
5 T2B
Score: 4 rounds + 15wb + 4 push ups

130726 Bike Ride

Took the day off and the kids were at camp so Karen and I got out for a ride. First time in I don't even know how long.

21.7mi.

Wednesday, July 24, 2013

130724 SL5X5: W10D2



Warm up:
3 min Jump rope
5 min DROMs

Workout A 5x5:
HBBS: 250
Bench Press: 185
Barbell Row: 145

Squat rests 4:30; Bench rest 3:00; Row rest 1:00;

Midline:
Ab rollouts: 4 x 4

Tuesday, July 23, 2013

130723 Outlaw

Warm up:
5 min jump rope
5 min DROMs
Burgener warm-up

BB Gymnastics
5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds
155#

Metcon:
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (bar dips)
-then (no rest)-
6 min AMRAP of:
30 Double-Unders
12 Burpees
-then (no rest)-
3 min AMRAP of:
5 C2B Pull-ups
5 Ring Dips (Bar dips)
Scores:
AMRAP1: 4R+2 pull-ups
AMRAP2: 2R+30+10
AMRAP3: 2R+5+3

Cash out:
5 min stationary bike

Monday, July 22, 2013

130722 SL5X5: W10D1


Warm up:
5 min DROMs
45# x 10 OHS
45# x 10 Good Mornings

Workout B 5 x 5:
HBBS: 245
Shoulder Press: 140
Deadlift 1 x 5: 315

Currently using 4:20 rests. 3:00 rest for shoulder press. Shocked that the squat is still progressing.


Friday, July 19, 2013

130719 SL5X5: W9D3


Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 240
Bench Press: 180
Barbell Row: 140

Squat rests 4:15; Bench rest 3:15; Row rest 1:30;

Wednesday, July 17, 2013

130717 SL5X5: W9D2



Warm up:
5 min DROMs
45# barbell complex

Workout B 5 x 5:
HBBS: 240 (5-5-5-4-5)
Shoulder Press: 135
Deadlift 1 x 5: 305

Currently using 4:15 rests. 3:00 rest for shoulder press

Lost a bit of concentration on the 4th set of squats and lost the last rep. Recovered on the 5th set.


Tuesday, July 16, 2013

130716 Outlaw Work

Warm up:
5 min DROMs
Burgener warm-up

BB Gymnastics
EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00
2 minute AMRAP of:
Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

115# 
AMRAP = 9 reps

Metcon:
Run 1 Mile for time.

Time: 7:21

Monday, July 15, 2013

130715 SL5X5: W9D1


Warm up:
5 min Stationary Bike
5 min DROMs

Workout A 5x5:
HBBS: 235
Bench Press: 175
Barbell Row: 135

Midline:
Ab rollouts 5 x 3

Squat rests 4:15; Bench rest 3:15; Row rest 1:30; Ab rollouts 1:30.


130712 SL5X5: W8D3


Warm up:
5 min Airdyne
5 min DROMs

Workout B 5 x 5:
HBBS: 230
Shoulder Press: 135 (5-5-5-5-4)
Deadlift 1 x 5: 295

Currently using 4:00 rests. 3:00 rest for shoulder press

Surprised at the shoulder press stall but I was completely spent from the squats.

Wednesday, July 10, 2013

130710 SL5X5: W8D2


Warm up:
5 min DROMs
10 Burpees

Workout A 5x5:
HBBS: 225
Bench Press: 170
Barbell Row: 130

Midline:
Ab rollouts 5 x 3

Squat rests 3:30; Bench rest 2:30; Row rest 1:30; Ab rollouts 1:30.

Squats were brutally tough today. Part of it may have been the 7hrs of sleep last night, but I think I'm approaching the plateau.

Tuesday, July 9, 2013

130709 Helen

Warm up:
5 min DROMs
10 air squats

Metcon:
"Helen"
3 rounds for time of:
400m run
21 24#KG KBS (50#DB)
12 Pull ups
Time: 12:54 (work gym +:30 run transitions)
Compared to 130409
Time: 13:57  (work gym +:30 run transitions)
Compared to 120610
12:44

Cool down:
5 min stationary bike
hip mob

Monday, July 8, 2013

130708 SL5X5: W8D1


Warm up:
5 min stationary bike
5 min DROMs

Workout B 5 x 5:
HBBS: 220
Shoulder Press: 130
Deadlift 1 x 5: 285

Currently using 3:00 rests. 2:00 rest for shoulder press

130705 SL5X5: W7D3


Warm up:
3 min jump rope

Workout A 5x5:
HBBS: 215
Bench Press: 165
Barbell Row: 125

Midline:
EMOM for 10 min:
7 GHD Situps

EMOM for 5 min
5 pull ups

Squat rests 2:30; Others 1:30

Wednesday, July 3, 2013

130703 SL5X5: W7D2


Warm up:
3 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 210
Shoulder Press: 125
Deadlift 1 x 5: 275

BB Gymnastics:
EMOM for 5
165# Power Clean x 3

Currently using 2:30 rests. 2:00 rest for shoulder press

130702 Outlaw Metcon

Warm up:
5 min DROMs

Metcon:
5 rounds of
:30 Airdyne all out effort
:30 rest
:30 ME #35 KB swings
:30 rest
:30 ME HR pushups
:30 rest
Score:

Monday, July 1, 2013

130701 SL5X5: W7D1


Warm up:
3 min jump rope

Workout A 5x5:
HBBS: 205
Bench Press: 160
Barbell Row: 120

Midline:
Ab rollouts: 4 x 3

Squat rests 2:30; Others 1:30

130628 SL5X5: W6D3


Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 200
Shoulder Press: 120
Deadlift 1 x 5: 265

Midline:
K2E 4 x 10

Currently using 2:15 rests. 1:30 rest for shoulder press

Wednesday, June 26, 2013

130626 SL5X5: W6D2


Warm up:
3 min jump rope
5 min DROMs
35# Goblet Squat x 20
35# DB Swing x 20

Workout A 5x5:
HBBS: 195
Bench Press: 155
Barbell Row: 115

Cash out:
3 rounds of:
115# Barbell Complex x 5
-Deadlift
-Hang Clean
-Push Press
-Back Squat
-Behind the neck push press

Monday, June 24, 2013

130624 SL5X5: W6D1


Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 190
Shoulder Press: 115
Deadlift 1 x 5: 255

Midline:
Ab rollouts 3 x 5

May have to add time between squats. Currently using 2:00 rests. 1:00 rest for shoulder press is approaching the limit too.

130621 SL5X5: W5D3


Warm up:
3 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 185
Bench Press: 150
Barbell Row: 110

130623 Oly Day

Warm-up:
5 min Airdyne
5 min DROMs
Burgener warm-up

BB Gymnastics:
2 Hang Power cleans EMOM for 10 min @ 170#
2 Hang Snatch EMOM for 5 min @ 115#

Then spent most of the day riding the skateboard.

Wednesday, June 19, 2013

130619 SL5X5: W5D2


Warm up:
5 min DROMs

Workout B 5 x 5:
HBBS: 180
Shoulder Press: 110
Deadlift 1 x 5: 245

Midline:
K2E 2 x 12

Tuesday, June 18, 2013

130618 Outlaw WOD

Warm up:
5 min DROMs
10 burpees
5 DB swings
4 HSPU
4 Pull-ups

Metcon:
4 rounds for total working time:
30 KBS 24/16kg
12 HSPU (regionals standard) (scaled head 2 platform)
12 Pullups
Rest 1:1
Time:  14:11

Monday, June 17, 2013

130617 SL5X5: W5D1


Warm up:
3 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 175
Bench Press: 145
Barbell Row: 105


Friday, June 14, 2013

130614 SL5X5: W4D3


Warm up:
10 burpees

Workout B 5 x 5:
HBBS: 170
Shoulder Press: 105
Deadlift 1 x 5: 235

EMOM for 10min:
Strict C2B pull-ups x 3

Wednesday, June 12, 2013

130612 SL5X5: W4D2


Warm up:
2 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 165
Bench Press: 140
Barbell Row: 100

Just wanted to get this over with. Body feels extremely beat up from yesterday's metcon.

Tuesday, June 11, 2013

130611 Outlaw workout

Warm up:
5 min DROMs
Burgener warm-up

BB Gymnastics:
12 minutes to establish a 1rm Power Snatch.
150#

Metcon:
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R) (50#DB)
40 Double-Unders
Time: 20:25

Haven't done a metcon this long in a while. Maybe it's because my primary focus has been on strength and not conditioning over the last couple months, but this one hurt. Bad.

DB snatches were fine, it was the OH lunge movement that took me to the suck and kept me there.

130610 SL5X5: W4D1


Warm up:
2 min jump rope
5 min DROMs

Workout B 5 x 5:
HBBS: 160
Shoulder Press: 100
Deadlift 1 x 5: 225

Midline:
Ab-rollouts: 3 x 5

Starting to get a little more difficult. 1:30 rest between squats and :30 between everything else.

Friday, June 7, 2013

130607 SL5X5: W3D3


Warm up:
5 min DROMs
Burgener warm-up

Workout A 5x5:
HBBS: 155
Bench Press: 135
Barbell Row: 95

BB Gymnastics:
175# x 2 power cleans + 1 split jerk x 5

Thursday, June 6, 2013

130606 Active Recovery

2.5 mi run

Then...
Pull-ups 3 x 6
Bar dips 3 x 12

Wednesday, June 5, 2013

130605 SL5x5: W3D2

Warm up:
2 min jump rope

Workout B 5 x 5:
HBBS: 150
Shoulder Press: 95
Deadlift 1 x 5: 215

Midline:
K2E: 3 x 12

Skill:
Pistols (to bench progression) 3 x 10

Cool down:
15min walk

Everything still feels "easy" so I've been keeping the pace moving. 1 min rest between squats and :30 between everything else.

Tuesday, June 4, 2013

130604 C&J; Run & Burpees

Warm up:
2  min jump rope
Barbell (empty) complex

BB Gymnastics
7X1 Clean and Jerk up to 80% – rest as needed, no higher than 80%
165#

Metcon
3 rounds for time of:
Run 800m
25 Burpees
Time: 17:58

Monday, June 3, 2013

130603 SL5x5: W3D1


Warm up:
3 min jump rope
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20

Workout A 5x5:
HBBS: 145
Bench Press: 130
Barbell Row: 90

Midline:
Ab-rollouts 3 x 5

130602 Ride

20mi bike ride

Friday, May 31, 2013

130531 SL5X5: W2D3

Workout B 5 x 5:
HBBS: 140
Shoulder Press: 90
Deadlift 1 x 5: 205

Midline:
K2E: 2 x 12

Wednesday, May 29, 2013

130529 SL5x5: W2D2


Warm up:
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 3

Workout A 5x5:
HBBS: 135
Bench Press: 125
Barbell Row: 85

Skill:
1 Hang Power Snatch + 1 Overhead Squat 95# x 2 x 5

Tuesday, May 28, 2013

130527 SLL5x5: W2D1


Warm up:
2 min jump rope
5 min DROMs
35# KB Goblet Squat x 25
35# KB Swing 3 x 20
35# KB TGU x 6

Workout B 5 x 5:
HBBS: 130
Shoulder Press: 85
Deadlift 1 x 5: 195

Midline:
GHD Sit-ups: 3 x 12

130526 Power Snatch, Ring Pull-ups & Burpees

Warm up:
3mi run
5 hill sprints
10 burpee pull-ups

Metcon:
4 rounds for time of: 
Power Snatch 65# x 15
Strict ring pull-ups (chest to rings) x 10
Burpees 15
1min rest

Time: 13:48

130525 Oly practice

Active recovery day to practice the Oly lifts

3-position snatch
115 x 3

Snatch Balance + OHS
120 x 5

1RM C&J
175

1RM weighted pull-up
3 x 20
2 x 25
2 x 30
1 x 35
1 x 40
1 x 45
1 x 50 (PR!)

Friday, May 24, 2013

130524 SL5x5: W1D3


Warm up:
2 min jump rope
5 min DROMs
35#DB Goblet Squat x 25
35#DB Swing x 20 x 2

Workout A 5x5:
HBBS: 125
Bench Press: 120
Barbell Row: 80

Wednesday, May 22, 2013

130522 SLL5x5: W1D2

Warm up:
2 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DB Swing 3 x 20

Workout B 5 x 5:
HBBS: 120
Shoulder Press: 80
Deadlift 1 x 5: 185

Midline:
TTB: 2 x 10

Tuesday, May 21, 2013

130521 Active Recovery

10min Row (2300m/2:10 500m avg)
Turkish Getup 45#KB x 10
KB Snatch 45# x 20 x 3
5 min Row
Standing Cable Rotation 15 x 3
Ab Rollouts 5 x 2

Monday, May 20, 2013

130520 SLL5x5: W1D1

Warm up:
5 min jump rope
5 min DROMs

Workout A 5x5:
HBBS: 115
Bench Press: 115
Barbell Row: 75

Decided to give SL a go. Starting w/ 50% of 1RM. Row was a guesstimate.

Skill:
Handstand holds: :70-:60-:45

Friday, May 17, 2013

130517 EES: Day 19

Warm up:
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 8

Day 16: 2 x 5:
Squat: HBBS 170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-225
Farmer Carry: Single 80# DBs x 12-8 trips across floor
Midline: L-Sit progression on p-bars 2 x 10

Wednesday, May 15, 2013

130515 EES: Day 18


A.M.
2 mi run

P.M.
Warm up:
5 min stationary bike
Bear Crawl
Spiderman Crawl
Crab Crawl

Day 18: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 6
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 3
Midline: Off

Cash out:
2 mi run

Tuesday, May 14, 2013

130514 EES: Day 17


Warm up:
2 min jump rope
5 min DROMs
Hang Snatch 95# x 5 x 3

Day 17: 6 x 1 (doesn't have to be a PR, just solid):
Squat: HBBS 175-195-215-225-230-235(f)
Press: Bench 135-175-205-215-230-235 (PR)
Pull: Batwings @ 45#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 185-235-265-295-305-315
Farmer Carry: 80# DBs x 14 trips across floor
Midline: Rest

Monday, May 13, 2013

130513 EES: Day 16


A.M.
2 mi run

P.M.
Warm up:
3min jump rope
5 min DROMs
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 16: 2 x 5:
Squat: HBBS 165-170
Press: Bench 170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Farmer Carry: Single 80# DBs x 8 x 2 trips across floor
Midline: K2E 3 x 12

130511 EES: Day 15


Warm up:
Snatch
95 x 5, 115 x 3 x 2
800m run
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 15: 2 x 5:
Squat: HBBS 160
Press: Bench 160
Pull: Pull-ups 5 x 2
Hip Hinge: Snatch Grip Deadlift 205
Farmer Carry: Single 90# DB x 100m
Midline: GHD sit-ups x 10

Friday, May 10, 2013

130510 EES: Day 14


Warm up:
5 min shoulder and ankle mob
35# Goblet Squat x 25
35# DBS x 20 x 3
35# TGU x 6

Day 12: 2 x 5:
Squat: HBBS 165-175
Press: Bench 165-170
Pull: Batwings 45# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215-220
Farmer Carry: 80# DBs x 12 trips across floor
Midline: K2E 2 x 10

Skill:
Snatch
95 x 5, 115 x 3 x 2

130509 Active Recovery

5 min StairMaster

45min mobility

15 min StairMaster

Wednesday, May 8, 2013

130508 EES: Day 13


Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 20 x 3
DB Turkish Get-up 35# x 6


Day 13: 5-3-2:
Squat: HBBS 165-195-215
Press: Bench 165-195-210
Pull: Batwings 35#-40#-45# x :15
Hip Hinge: Snatch Grip Deadlift 215-240-260
Farmer Carry: 80# x 13 trips across floor
Midline: Ab rollouts 3 x 3

Switched order to squats first. Want to make sure I'm fresh for these as that's where I want the focus to be.

Conditioning:
Burpee Box Jump ladder
10-6 :60 rest per round
5-1 :30 rest per round

Would have been more effective had I done 1:1 work:rest.

130507 EES: Day 12


Warm up:
2 min jump rope
5 min DROMs
Clean + Push Press 95 x 5, 115 x 3, 120 x 2

Day 12: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 6 x 3 trips across floor
Midline: K2E 2 x 10

Monday, May 6, 2013

130506 EES: Day 11


Warm up:
2 min jump rope
foam rolling
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 11: 2 x 5:
Press: Bench 165
Pull: Batwings 35# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 215
Squat: HBBS 165
Farmer Carry: 80# DBs x 12 trips across floor
Midline: Ab Rollouts 3 x 5

Everything felt a bit easier (except the squats) despite feeling like garbage from all of carbs and alcohol this weekend (2 parties).

130505 Roadwork

Active rest day
2mi run

130504 EES: Day 10


Warm up:
5 min DROMs
Burgener warm up
Light Snatch work up to 95# x 3

Day 10: 5-3-2:
Press: Bench 165-190-205
Pull: Batwings 35# x :15 x 3
Hip Hinge: Snatch Grip Deadlift 210-230-255
Squat: HBBS 165-185-210
Farmer Carry: 90# DBs x 100m x 2 (ub)
Midline: off

Friday, May 3, 2013

130503 EES: Day 9


Warm up:
5 min DROMs
Goblet squat 35#DB x 25
DBS 35# x 15 x 4
DB Turkish Get-up 35# x 6

Day 9: 2 x 5:
Press: Bench 160-165
Pull: Batwings 30# x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210
Squat: HBBS 160-165
Farmer Carry: 80# DBs x 7-9
Midline: Ab Rollouts 3-1

Cash out:
5 min Pull-ups

Everything felt a little easier. The rollouts are giving me an issue though. I tweaked my lower left abs last time and its still a bit tender.

Wednesday, May 1, 2013

130501 EES: Day 8


Warm up:
2 min jump rope
5 min DROMs
Burgener warm-up
95# 1 Vertical Hi-Hang Snatch + 1 Overhead Squat x 2 x 5

Day 6: 1 x 10 (tonic. light & easy):
Press: Bench 95
Pull: Pull-ups x 8
Hip Hinge: Snatch Grip Deadlift 135
Squat: HBBS 95
Farmer Carry: 80# DBs x 6 trips across floor x 2
Midline: Ab Rollouts 1 x 5

Cash out:
15 min StairMaster

Thankfully a much needed rest day tomorrow. Feeling fatigued (mentally/physically) after the last few days.

Tuesday, April 30, 2013

130430 EES: Day 7


Warm up:
5 min jump rope
5 min hip/shoulder mob w/ band
Burpees 3 x 10

Day 6: 6 x 1 (doesn't have to be a PR, just solid):
Press: Bench 160-185-205-215-225-230 (PR)
Pull: Batwings @ 25#DBs x :15 x 6
Hip Hinge: Snatch Grip Deadlift 205-225-255-275-295-305
Squat: HBBS 160-180-200-215-225-230
Farmer Carry: 80# DBs x 11 trips across floor
Midline: Ab Rollouts 1 x 5

All lifts felt good and explosive. The squat @ 230 was legit A2G. A little slower than I would have liked but full ROM for the first time ever. For the ab rollouts I used 10#'s on the bar as opposed to 45#'s and it seemed a lot harder. I planned on more reps but did 1 in a 2nd set and felt like if I did more I'd risk injury so I shut it down for the day. Felt surprisingly tired towards the end of the squats.

Monday, April 29, 2013

130429 EES: Day 6

Warm up:
2 min jump rope
5 min foam rolling
35# DB Goblet Squat x 25
35# DBS x 15 x 3
35# DB TGU x 6

Day 6: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 210#
Squat: HBBS 160#
Farmer Carry: 90# DBs x 10 trips across floor
Midline: Ab Rollouts 3 x 5

130428 Sprinting

100m sprint x 7

Med ball drills w/ 12# ball

  • Side toss x 20 each side
  • Chest pass x 20
  • Overhead pass x 20

130427 EES: Day 5


Warm up:
5 min DROMs
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 5: 2 x 5(heavier or lighter depending on feel):
Press: Bench 160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 155#-165#
Farmer Carry: 95# DBs single arm x 100m
Midline: Ab Rollouts 6-5

Friday, April 26, 2013

130426 EES: Day 4

Warm up:
3 min jump rope
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 5
35# DB TGU x 6


Day 4: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#-160#
Pull: Batwings @ 25#DBs x :15 x 2
Hip Hinge: Snatch Grip Deadlift 205#-215#
Squat: HBBS 175#
Farmer Carry: 90# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5 x 3

Wednesday, April 24, 2013

130424 EES: Day 3

Warm up:
5 min DROMs
45# x 10 x 2 1 Hang Power Snatch + 1 Overhead Squat
35# DB TGU x 6

Day 3: 5-3-2
Press: Bench 155-170-180
Pull: Batwings #25 DBs x :10-:15-:15
Hinge: Snatch Grip Deadlift 205-225-245
Squat: HBBS 175-190-200
Farmer Carry: 80# DBs x 10 (trips across floor)
Midline: Ab rollouts 5 x 3

Bench press was flying. Should go for 190-195 next time on the set of 2. All other reps felt just right. Really surprised by the improvement in the carry. 2 more trips across the floor compared to yesterday.

Cash out:
Pull-ups 5 x 3
Hip MOB

Tuesday, April 23, 2013

130423 EES: Day 2


Warm up:
5 min DROMs
35# DB Goblet Squat x 25
35# DBS x 15 x 4
35# DB TGU x 6


Day 2: 2 x 5(heavier or lighter depending on feel):
Press: Bench 155#
Pull: Batwings @ 25#DBs x :10 x 2
Hip Hinge: Snatch Grip Deadlift 205#
Squat: HBBS 165#
Farmer Carry: 80# DBs x 65m (8x across gym floor)
Midline: Ab Rollouts x 5

Monday, April 22, 2013

130422 EES: Day 1

Warm up:
5 min Airdyne
35# KB Goblet Squat x 25
35# KBS x 15 x 5
35# KB TGU x 6


Day 1: 2 x 5:
Press: Bench 155#
Pull: Batwings @ 15#DBs x :25 x 2
Hip Hinge: Snatch Grip Deadlift 205#
Squat: HBBS 175#
Farmer Carry: 70# & 50# DBs x 180m (switch hands @ turnaround point)
Midline: Ab Rollouts x 7 x 2

130420 Dan John Even Easier Strength: Day 0

Came across the Even Easier Strength program on Dan John's site and thought it would be great strength work for Kevin. Decided I'll roll with it too for 8 weeks and see what happens. Ultimately I'd like to get my strength up for the Oly lifts and metcons.

Any conditioning for the 8 weeks will be mono structural cardio or sprinting.

Warm up:5 min DROMs
35# KB Goblet Squat x 20
35# KBS x 20 x 3
35# KB TGU x 10

Day 0: 2 x 5:
Press
Bench 155#
Pull
Batwings @ 15#DBs x :20 x 2
Hip Hinge
Snatch Grip Deadlift 205#
Squat
HBBS 175#
Farmer Carry
70# & 50# DBs x 140m (switch hands @ turnaround point)
Midline
GHD Sit-ups x 25

Friday, April 19, 2013

130419 3-Position Snatch

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

BB Gymnastics:
7×1 3 Position Snatch (low to high) – heavy but perfect, rest 60 sec
120# for 1 set
Failed lo and high on 2nd set
Finished out last 5 @ 115#

Metcon:
*With a running clock and no rest between:
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
6 minute AMRAP of:
15 Hang Power Cleans @ 115#
15 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
4 minute AMRAP of:
10 Hang Power Cleans @ 115#
10 Burpees
2 minutes ME Handstand Hold (accumulate as many seconds as possible)
Scores:
R1 HH=1:10
AMRAP1=70 reps
R2 HH=:42
AMRAP2=45 reps
R3 HH=:42

Cash out:
5 min stationary bike

Thursday, April 18, 2013

130418 2-Position Clean + Jerk

Buy in:
2 min jump rope
35# DB Goblet Squat x 20
35# DBS x 20 x 2
35# TGU x 10

BB Gymnastics
7×1 2 Position Clean (floor – hang) + 1 Push Jerk – heaviest possible, rest 60-90 sec.
175# x 7

Metcon:
8 minute AMRAP of:
7 Strict Pullups
15 Pushups (hand release)
30 Ab-Mat Situps

*Rest 2 minutes.

Accumulate as many KB TGU (alternating arms) as possible in 8 minutes.

*Notes: Load should be heavy, with no misses. DO NOT RUSH, this is not a scored event. Try to move as fluidly as possible, without stopping, for the entire 8 minutes.

Score:
3 rounds + 7 PUs
TGUs @ 35# DB = 15

Tuesday, April 16, 2013

130416 High Bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
Snatch Grip Squat Press 45# x 10 x 3

Strength:
HBBS: (1RM=265)
3X3 @ 85%=225
1X2 @ 90%=235
2X2 @ 95%=250
– rest as needed

Questionable depth on last set.

Metcon:
1 min ME KBS @ 24/16kg (50# DB)
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks) 150#
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg
*Rest 1 minute.
3 min AMRAP of:
7 Front Squats @ 70% (no racks)
21 Lateral Jumps (over BB)
7 TTB
*Rest 1 minute.
1 min ME KBS @ 24/16kg

Swings1=37
AMRAP1=44 reps
Swings2=33
AMRAP2 =42 reps
Swings3=31

Cash out:
5 min stationary bike

Monday, April 15, 2013

130415 Snatch

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

BB Gymnastics:
Every 20 seconds for 4 minutes:
1 Snatch (full) @ 75% (150*.75=115#)
*Rest 3 minutes.
Every 60 seconds for 8 minutes:
1 Snatch (full) @ 85% (150*.85=130#)

Missed 1 rep on each. Simply broke concentration. All other reps were great. Surprisingly @130 I really got after it.

Metcon:
For time:
50 Double-Unders
5 Split Jerks 135/95#
30 Pull-Ups
10 Split Jerks 135/95#
30 Pull-Ups
5 Split Jerks 135/95#
50 Double-Unders
Time: 11:31

Cash out:
5 min stationary bike

130414 Snatch & Front Squat

Buy in:
5 min Airdyne
5 min DROMs
35# KB Goblet Squat x 15
35# KBS x 15
GHD Sit-ups 15 x 2
Burgener warm-up

BB Gymnastics:
EMOM for 14 minutes alternating:
1a) 1 Snatch (full) @ 80-90% (150*.8=120#)
1b) 3 Front Squats @ 70-80% (215*.8=170#)
*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.

All snatches perfect. Err'd on the heavy side for front squats.

Metcon:
*In teams of 2 20 minute AMRAP of:
30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round) 20 Power Snatches @95# (partners alternate every 5 reps)
Score: 287 reps

Done with Karen.

Cash out:
800m run

Friday, April 12, 2013

130412 Hang Clean + Push Jerk

Buy in:
5 min DROMs
2 rounds of:
35# Goblet Squat x 20
35# DBS x 20
then...
35# TGU x 10

BB Gymnastics
7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.
175# x 4, 180# x 3

Metcon:
3 rounds for time of:
15/12 HSPU (aerobic step beneath head)
40 Split Jumps
15 Pull-ups
Time: 10:35

First set of 12 HSPUs unbroken. That's a PR.

Cash out:
5 min stationary bike

Thursday, April 11, 2013

130411 High Bar Back Squat

Buy in:
3 min jump rope
5 min DROMs
3 rounds of:
10 45# thrusters
5 pull-ups

Strength:
HBBS (based off 130129):
4X4 @ 70% – rest 30 seconds 205 185
3X3 @ 75% – rest 30 seconds 200
3X2 @ 80% – rest 45 seconds 215
*Notes: Sets at each percentage should be performed without re-racking the barbell. Take 2:00 rest between each percentage.

The computed 1RM (295) has proven to be too much for the sets of 205-220-235. Missed last rep on the second set of 4. Finished with sets at 185-200-215. Even so sets were extremely challenging at the end but technique was again great with a2g depth and a good bounce out of the hole.

Metcon:
15 minute AMRAP of:
50 Double-Unders
12 T2B
3 Wall Walks
Score: 3 rounds + 50DUs + 4 T2B

Cash Out:
5 min stationary bike

Tuesday, April 9, 2013

130409 "Helen"

Buy in:
5 min jump rope
5 min DROMS
3 rounds of:
10 45# thrusters
20 sit-ups

Strength:
Shoulder press 5 x 5
warm
45 x 10, 95 x 10, 115 x 5, 125 x 5
work
135 x 5 x 5

Metcon:
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg (55# DBS)
12 Pull-ups
Time: 13:57
Compared to 120610
12:44

Over 1min slower this time but it was done at work. The transition time from outside to gym is roughly :30.

Cash out:
1mi walk

Monday, April 8, 2013

130408 Snatch

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

BB Gymnastics:Every 30 seconds for 4 minutes:
1 Snatch (full) @ 85% (130#)
Then, when the clock hits 5:00-
3:00 to complete: 3 X ME UB (unbroken) Snatches @ 75% (115#)
*Notes: The ME UB Snatches are basically UB touch and go reps. Score is the total of all 3 sets, within the 3:00 cap.
Score: 5-4-3

Strength:
Bench Press 1RM
45 x 10, 95 x 10, 135 x 7, 165 x 5, 185 x 3, 195 x 2, 205 x 1, 215 x 1, 230 x 1 (f)

130407 CrossFit Open 13.5

Buy in:
3 min Airdyne
Burgener warm-up w/ 65#
4 rounds of:
3 Thrusters (100#)
2 pull-ups

Metcon:
CrossFit Open 13.5
4 minute AMRAP of:
15 Thrusters (100#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.
Score: 58 reps

Cash out:
15-12-9
Power Snatch @ 100#
GHD Sit-ups
Time: 7:07

Friday, April 5, 2013

130405 EMOM C&J

Buy in:
5 min jump rope
5 min DROMs
clean progression

BB Gymnastics:
1) EMOM for 5 minutes: 2 Clean & Jerks (full) @ 75% =160#
Then, when the clock hits 5:00-
2 minute AMRAP of: Clean & Jerks (full) @ 75% =160#
*Score is total reps completed in 7 minutes.
There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
Reps: 14

This felt incredibly more anaerobic than I thought it would be.


Metcon:
For time-
3 rounds of:
20 KB Front Squats 24/16kg (50# DB Goblet squat)
7 C2B Pull-ups
20 KB Snatches (partition in any way) 24/16kg (50# DB)

Run 800m

3 rounds of:
15 KB Front Squats 24/16kg (50# DB Goblet squat)
5 C2B Pull-ups
15 KB Snatches (partition in any way) 24/16kg (50# DB)
Time: 29:12

Suck fest. FGB-level of suck. Pull-ups were the easiest component but the last round of squats and snatches were a complete mental grind.

I read the KB front squats as goblet squats and that's what I did.

130404 Hi-bar Back Squat

Buy in:
5 min jump rope
5 min DROMs
20 35# KB Goblet squat
2 x 20 35# KBS
10 35# KB TGU (5/side)

Strength:
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
Did not use %'s. Felt weak because of recent sickness (did not eat anything but chicken broth the day before). Used weight that felt challenging and maintained solid technique
185 x 5, 205 x 3 x 2, 225 x 1 x 3

Metcon:
4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Cleans 135#
Rest 1:1
*20 minute time cap.
Score (hit time cap): 3 rounds + 500m + 14 Burpees + 2 PC
Total time: 35:06

Cash out:
Easy 500m row

Tuesday, April 2, 2013

130403 CrossFit Open 13.4

Buy in:
5 x 3 cleans + 1 jerk
5 x 2 T2B

WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Score: 46 reps

Just returned from Florida trip. No access to equipment so had to do workout today.

Thursday, March 28, 2013

130327 Hotel Room WOD

Karen and I did...

Burpee ladder
10 burpees
Rest 1 min

9 burpees
Rest 1 min

8 burpees
Rest 1 min

7 burpees
Rest 1 min

6 burpees
Rest 1 min

5 burpees
Rest 1 min

4 burpees
Rest 1 min

3 burpees
Rest 1 min

2 burpees
Rest 1 min

1 burpees








130326 quick workout before fla trip

5 min Airdyne sprints (:20 on/:10 off)

75# Barbell complex x 3 x 5
Power Clean
Front squat
Shoulder press
Back squat
Behind the neck press

130325 CrossFit Open 13.3

Buy in:
5 min Airdyne
35# Goblet squat x 20
35# KBS x 20 x 3
35# Turkish get-up

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Score: 201

Cash out:
5 min Airdyne

A little late posting results. Have been on the road the last few days traveling with the family to Florida.

Friday, March 22, 2013

130322 EMOM Snatch

Buy in:
Shoulder pass throughs
35# x 20 Goblet Squat
35# x 20 x 3 DB Swings
35# x 4 ea. side Turkish get-up

BB Gymnastics:
EMOM for 5 minutes:
2 Snatches (full) @ 80% = 120#
Then, when the clock hits 5:00...
2 minute AMRAP of:
Snatches (full) @ 80% = 120# x 8

Metcon:
1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
Scores:
Dips 1 = 20
AMRAP 1 = 1 round
Dips 2 = 10
AMRAP 2 = 15 OHS + 20 PU + 24 DUs
Dips 3 = 8 

Cash out:
7 min stationary bike

Thursday, March 21, 2013

130321 High Hang Clean + Push Jerks

Buy in:
2 min jump rope
5 min DROMs
Clean complex

BB Gymnastics:
5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec.
155#

Metcon:
For time:
Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m
Time: 17:55

Cash out:
Handstand holds
:60-:60-:40

Wednesday, March 20, 2013

130320 Active Recovery

2 mi run

Then...
3 rounds of:
20 sit-ups
7 pull-ups
10 bar dips

Tuesday, March 19, 2013

130319 HiBar Back Squat

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

Strength:
HBBS: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes. (%'s based on 295)
warm
45 x 10, 95 x 5, 135 x 5, 185 x 3, 225 x 1
work
235 x 5, 250 x 3 x 2, 265 x 1 x 3

Metcon:
For time:
20 DBS 50#
12 Push Press 135#
20 Walking Lunges (steps)
40 DBS 50#
9 Push Press 135#
40 Walking Lunges (steps)
60 DBS 50#
6 Push Press 135#
60 Walking Lunges
Time: 14:24

Cash out:
1 mi run

First time lifting with WL shoes. Huge difference in terms of stability. Why did I wait so long?

Monday, March 18, 2013

130318 First Pulls + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
 Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
115-115-115-115-120-125-125

Metcon:
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115#
3 Burpee Box Jumps 20″
3 Pull-ups
6 Hang Clean to Thrusters 115#
6 Burpee Box Jumps 20″
6 Pull-ups
9 Hang Clean to Thrusters 115#
9 Burpee Box Jumps 20″
9 Pull-ups
12…
Score: Rd 12 = 12 thrusters + 3 BBJs

Cash out:
1mi run

130317 CrossFit Open 13.2

Buy in:
2 min Airdyne
Shoulder pass throughs
95# x 5 x 3 High Hang Snatch
Step up practice

Metcon:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Score: 234

Cash Out:
Bike ride 21.6 mi.

Friday, March 15, 2013

130315 Front Squat 1RM

Buy in:
5 min w/ lax peanut
3 min jump rope
5 min DROMs

Strength:
15 minutes to establish a 1RM Front Squat.
215# (PR!)

Metcon:
3 rounds for time of:
50 Double-Unders
25 Wall Balls 20/14
15 C2B Pullups
Time: 12:38

Cash out:
5 min stationary bike

Glad about the FS PR. Also got a DU PR of 43 on the first round. Unfortunately rounds 2 & 3 were a struggle and added considerably to overall time.

Thursday, March 14, 2013

130314 Low/Hi Hang Snatch

Buy in:
2 min jump rope
5 min DROMs

BB Gymnastics:
7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec. Notes: On the Low-Hang Snatch the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.
115#

Metcon:
1 minute ME Muscle-Ups (scaled: pull-ups)
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
50 Double-Unders
5 Push Jerks 155#

*Rest 1 minute.
1 minute ME Muscle-Ups (scaled: pull-ups)
Rd 1 Pull-ups: 19
3 round time: 11:24
Rd 2 Pull-ups: 20

Wednesday, March 13, 2013

130313 HBBS (no re-rack)

Buy in:
Foam rolling
5 min DROMs
10 Burpees
10 Pull-ups
50 Flutter-kicks

Strength:HBBS:
2X5 @ 70% – rest 45 seconds
2X3 @ 75% – rest 45 seconds
3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell.
Take 90 seconds rest between each percentage.
1RM=285
70%=200
75%=215
80%=230

Metcon:
5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
Notes: Each run/row should be all out efforts.
Time: 16:35

Cash out:
3 rounds of:
10 bar dips
50 Flutter-kicks

Monday, March 11, 2013

130311 First Pull + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
125#

Metcon:
3 minute AMRAP of:
Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75#

Scores:
41 Burpees
2 rounds + 30DUs + 3 snatches

First round of DUs was unbroken. I think that's a record.

130310 CrossFit Open 13.1

Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)
2) Every minute on the minute for 2 minutes (6 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
3) Every 10 seconds for 1 minute (14 total reps): 2 Burpees (13.1 standard) as fast as possible

2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Score: 115

Thought I'd at least get to the 165 bar. Yeah right. Didn't think snatching 135 after 70 burpees was going to be that tough. I am an idiot.

Later in the day...
Skill work:
Snatch 2 EMOM10 95 --> 125
Clean & Jerk 2 EMOM10 125 --> 145

GHD Sit-ups 3 x 10

Kipping pull-up practice 4 x 6

Friday, March 8, 2013

130308 Clean & Jerk

Buy in:
3:30 jump rope
5 min
Burgener warm-up

Strength:
15 minutes to establish a 1RM Clean & Jerk.
210# (Power Clean) PR!

Metcon:
3 rounds for total reps of:
1 min ME Front Squats 135#
1 min ME HSPU (3/4 ROM)
1 min ME KBS 24/16kg (50#DB)
1 min ME Pull-ups
*Rest 1 minute after each round.
Total: 142
(R1: 12-6-24-11, R2: 11-5-21-10. R3: 8-6-18-10)

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).

Cash out:
10min treadmill walk

Thursday, March 7, 2013

130307 Top Pull Deadlifts

Buy in:
5 min jump rope
5 min DROMs

Strength:Top Pull Deadlifts: 5X3 @ 70% – rest 90 sec.
225# (65% of last 1RM 345#)
First time doing these so went lighter than Rx'd

Metcon:
For time:
Run 800m
50 Pull-ups
75 HR Push-ups
Run 800m
Time: 20:54

Wednesday, March 6, 2013

130305 HSPUs

Buy in:
3 min jump rope
5 min DROMs
10 OHS
10 Pull-ups
20 Sit-ups

Strength:
Off

Metcon:
5 rounds for total HSPU
20 DB swings @ 50# (Russian style)
12 Lateral Box Jumps 20"
ME HSPU (Partial ROM to aerobic step)
Score: 37

Did Russian style to keep from over extending--lower back still a little tight.

Skill:
3-position Snatch x 4 (low to hi)
95-105-115-115

Monday, March 4, 2013

130304 HBBS

Buy in:
5 min jump rope
5 min DROMs
10 OHS
10 pull-ups
20 sit-ups

Strength:HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
%'s Based on most recent 1RM-295
Warm: 45x10, 135x5, 155x3, 175x2,195x2,210x1,225x1
Work: 235x5,250x3(last rep questionable), 265x1x2

Last 2 should have been @280 but 265 was such a struggle to get 1 at proper depth I kept it there. It seems like a mental block because of the back tweak and some hip pain in the right.


Metcon:
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155#
-with the remainder of the minute complete ME Split Jerks @ 155#
1 min. ME Burpees
Score: 81

Cash out:
5 min stationary bike
hip and hammy stretching

Friday, March 1, 2013

130301 Active Recovery

5 min jump rope

EMOM for 10 min
4 pull-ups

EMOM for 10 min
6 bar dips

Glute bridges
3 x 20

Side lying clam raises
2 x 15

Run (treadmill) for 15 min (1.66mi)

Wednesday, February 27, 2013

130227 Tabata Row

BrandX programming

Buy in:
Foam rolling
2 min stationary bike
150m row

Metcon:
Tabata Row
~59 cals (forgot to jot down the # but pretty sure this is accurate)

Then...
30 deadlifts @ 135#

Then...
5 rounds for time of:
10 TTB
3 Good mornings @ 115#
Time: 7:06

Tuesday, February 26, 2013

130226 Power Cleans & Dips

BrandX programming

Buy in:
2 min jump rope
5 min DROMs

Strength:
EMOM for 10 min
5 KTE

Metcon:
4 Rds for time of:
12 Power cleans @ 75% BW (160#)
12 Ring dips (bar dips)
Time: ~11:00

Really not sure of time. Accidentally stopped timer on watch.

Cash out:
Run 2 x 400

Monday, February 25, 2013

130225 Box Squats & Front Squats

BrandX Programming

Buy in:
3 min jump rope
5 min DROMs

Strength:
Box Squat
5-5-3-3-3-3
135-165-185-205-215

Metcon:
12 min AMRAP of:
10 C2B Pull-ups
10 Burpees
20 Double Unders
Score: 4 rounds + 10 pull-ups + 10 Burpees + 9 DUs

Cash out:
Front Squat 135# x 10 x 2
5 min stationary bike
3-pos snatch 95# x 3

Back is feeling better, still a little tight though

130223 Power Snatch, Power Clean & Jerk

Buy in:
5 min jump rope
5 min DROMs

BB Gymnastics:
Power Snatch 5 x 5: 65-85-95-105-115
Power Clean & Jerk 5 x 3 115-135-155

Cash out:
6 x 50m tire pull

Still easing into things as my back improves

Friday, February 22, 2013

130222 Back Injury Recovery

Warm up:
4 min stationary bike
2 min in rock-bottom squat

Strength:
Front Squat 3 x 5 (60% max)
45 x 10; 65 x 8; 85 x 6; 95-105-115

Conditioning:
5 rounds of barbell (95#) complex
3 Deadlifts
3 Power Cleans
3 Front Squats
3 Shoulder Pressess
3 Back Squats
3 Push Presses

130221 Back Injury Recovery

Warm up:
3 min on treadmill
2 min DROMs

Strength:
EMOM for 10 min
3 pull-ups

Shoulder Press 3 x 5
45 x 10; 95 x 8; 115-125-135

Bench Press 3 x 5
45 x 10; 95 x 8; 135 x 6; 155-185-205(3)

Skill:
5 min Handstand practice

Tuesday, February 19, 2013

130219 Back Injury Recovery

Warm-up:
2 walk on treadmill
5 min DROMs

Accumulate 10:00 plank

Metcon:
3 rounds of
15 box jumps
25 TTB (scaled to reverse crunches, back hurt hanging from bar)
35 Butterfly sit-ups
Time: 10:48

Cash out:
3 x 10 Bar Dips

Back still bothering me. Did something but went easy.