WOD 231013

WOD 131016:

BBG

1) 15 minutes to find 1 RM Push Jerk from Blocks/Rack.

     212   #PR

2) 3X3 Push Jerks @ 85% of 1RM from #1 – rest 60-90 sec.

     161 x 161 x 161

3) 4X3 Jerk Drives @ 110% of max SPLIT Jerk – rest 60-90 sec. DEMO VIDEO

     275 x 275 x 275 x 275

Conditioning

4 rounds for time of:

7 Power Snatches 155/105#

14 Lateral Box Jumps (touch on top) 20″

21 Wall Balls 20/14#

     19:08 @ 146#

WOD 201013

WOD 131015:
BBG
1) 15 minutes to establish a 1RM Hang Clean & Jerk.
     225

2) Hang Clean & Jerk: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
     200 x 215 x 225

Strength
A) Front Squat:
1X3@60% - 175
1X3@70% - 205
3X3@80% - 235
 – rest 60 sec.
     
B) 5X5 Bent Over Row – heaviest possible, rest 60 sec.
     157 x 168 x 168 x 168 x 168

Conditioning
3 rounds for calories and reps of:
2:00 ME Airdyne (sub row if necessary, but PLEASE get an AD)
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold

Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.

Total Cal: 109
Total Rep: 28
HS Broken: 7

WOD 141013

BBG

1) 15 minutes to establish a 1RM Hang Snatch (top of knee).
     179# PR

2) Hang Snatch: 1X1@90%, 1X@95%, 1X1@100% of 1RM from #1 – rest as needed.
      160 x 170 x 179

3a) 4X2 Snatch 1st Pulls @ 125% + (of max Snatch) – rest 60 sec.
     240 x 240 x 240 x 240

3b) 4X5 SN Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.
     185 x 185 x 185 x 185

Conditioning

4 rounds for total working time of:

Row 500m
15 Target Burpees 6″
40 Double-Unders

Rest 1:1

280713

Strength
Work up to a heavy Snatch
   135-145-155-165-175-185F-185F

3x3 Snatch from blocks, top of knee - rest as needed
     135-145-135F2

Conditioning
Row 2k
     7:30.5

240713

Strength
Work up to a heavy C&J
     185#-205#-215#-225#-235#

5x2 Weight Pullups
     8-8-16-16-16


Conditioning
8 min AMRAP
7 Deadlift @ 125
14 Box Jumps @ 24"
rest 60 sec
90 sec HSPU

AMRAP: 4+12
HSPU: 19

240713

Strength
Work towards heavy C&J
     185-205-215-225-235

5x2 Weighted Pull Ups
     8-8-16-16-16

Conditioning
8min AMRAP
7 Deadlift @ 125
14 Box Jumps @ 24"
Rest 60 secs, then
90 sec HSPU

AMRAP: 4rd + 12
HSPU: 19

110713

Strength
2x10 FS
     84

070713

Strength
HBBS
3x5@ 70
     107-107-107
3x3@80%
     123-123-123

Conditioning
6 rds
30 dubs
15 hang snatch @ 34
10min cap

5 rds + 4reps completed

050713

Strength
20mins to find 1RM PJ
     98

Conditioning
On a 20min clock
30 Burpees
30 KB Swings @ 24
30 Step ups w/ kb
30 KB snatch
30 Box Jumps @ 30"
then
AMRAP burpees for remainder, score is burpees at end

21

040713

Strength
4x5 FS @ 85%
     93-93-93-93

030713

Strength
4xME Kipping PU
     14-8-8-9

Conditioning
12min AMRAP
3 Snatch @ 61
6 Rind Dips
9 Bar Jump Burpees

5 Rds

020713

Strength:
EMOTM 5mins
2 C+PJ @ 65%, then 3min AMRAP C+PJ
     18@ 66

Conditioning
1200m Row
20 HSPU
20 T2B

9:02

300613

Strength
HBBS
3x5 @ 70%, rest 60 sec
     102 - 102-102
3x3 @ 80%, rest 60 sec
     118-118-118

Conditioning
10! Pwr Cleans @ 60
5 HR push ups + 10 Situps between rds

10:39

290613

Strength
4x 60sec ME S2OH @ 65
    12-10-10-7

Conditioning
40 Alt KB Cleans @ 32
1:43

270513

Conditioning
21-15-9
Deadlift @ 70
Box Jump @ 24"
3:42

200513

Strength:
5xME Pull UPs
     5-5-5-5-5

Conditioing
DT
5 Rds
12 Deadlift @ 155#
9 Hang Pwr Clean
6 PJ

19:43

190513

Strength
5x5 Squat
104

Conditioning
5x500m Row
2min rest between rds

1:38 - 1:48 - 1:56 - 1:56 - 1:52 = 9:10

160513

After taking an EXTENDED break from serious training, I've slowly worked my way back in. Training 5x/wk again, but only one session per day. Time to catch up on notes

There will also be a change with some records being done in kilos. Any increments in pounds will be noted w/ #

Crossfit Total
Squat 143
Press 65
Deadlift 175
Total 383


Conditioning
5 Rounds
10 burpees
10 kb swings @ 24
10 situps

6:58

wood 130209

BB Gymnastics

1) 20 minutes to establish a 1RM Snatch.
     165

2) 20 minutes to establish a 1RM Clean & Jerk.
     205-clean only

Strength

EMOM for 7 minutes:
2 Pause Front Squats @ 75% @205#

Notes: 3 count pause in the hole, then bounce and explode up.

Conditioning

500m row
     1:40
     1:50

WOD 130208

Strength
1a) 7X2 Top Pull Deadlifts @ 85% – rest 60 sec. (360?)
     285-285-295-305-305-315-325

1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains – rest 60 sec. (110+bands)
     125-125-125-125-125-125-125

2a) 3X5 Tempo Weighted Pull-ups – heaviest possible, rest 60 sec.
     BW-BW-BW
Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up.

2b) 3X10 Strict Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor)
     15#c15#-15#
Conditioning

7 rounds for total reps of:

2 minute AMRAP of-
30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees
*Rest 1 minute.
     3-3-3-3-3-1-4=20

Midline/Recovery
3X20 Reverse Hypers – medium, rest 60 sec.(5#)
     Done @5#

WOD 130204

BB Gymnastics
1) 7X1 3-Position Snatch (low to high) – heaviest possible, rest 60 sec.
     125-125-125-125-125-130-130

2) 3X3 Snatch Balance – heavy (no misses), rest 60 sec.

     135-165-185

Skill/Midline
1a) 3XME Strict HSPU – rest 60 sec.
      3-2-2

Notes: Begin at Regionals standard. If you can perform more than 15 reps add a deficit.

1b) 3X15 Reverse Hypers – heavy, rest 60 sec.
     10-10-10

WOD 130206

BB Gymnastics

1) 7×1 Snatch from blocks (just above knee) – heavy but perfect, rest 60 sec.
     145F - 145 - 145 - 145F - 145F - 145 - 145

2) 7×1 Clean from blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec.
     195 - 195 - 195 - 195 - 195 - 205 - 210


Conditioning
21-15-9
Box Jumps (24/20)
HSPU
Deadlifts (225/165)
     13:03

WOD 130205

BB Gymnastics
1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec. (165-185)
     165-165-165-165-165-165-185
   
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
     155-155-155
   
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. (155)
     150-150-150

Strength
HBBS (based off 130129):
     3X5 @ 70%, 225
     3X3 @ 80% 260
– rest 2:00 minutes.

Conditioning
2 min Max Distance HS Walk - 

     34'
-then (no rest)-

3 rounds for total reps of:
1:00 ME KBS 32/24kg  

     19 - 12 - 10

Rest :30

1:30 ME Burpee Box Jumps 30/24″

     12 - 10 - 9

Rest :30

2:00 ME Row for Distance
     375m - 482m - 505m

Rest :30

-then-
2 min Max Distance HS Walk

     36'

TOTAL HSWalk: 70'

TOTAL KBS: 41

TOTAL BBJ: 31

TOTAL ROW: 1,362m

WOD 130130

WU:
2 Rounds
Walking Lunge x Gym
Bear Crawl x Gym

PW:
5 - 2 minute Rounds
Run x 300m
Rest remaining time in 2 minutes
     0:59, 0:58, 1:11, 1:15, 1:24

WOD:
3 Rounds
Dubs x 50
KB Swings x 20 @ 55#
T-Pushup x 15
Situps x 20
     16:XX

WOD: 130201

Tests-

1) 10 minutes to establish a 1rm Push Press.
      205 PR#

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).
      5

4) 10 minutes to establish a 1rm Bench Press.
     215

5) Row 2k for time.
     7:49

WOD 130128

BB Gymnastics
20 minutes to 1RM Snatch

       - 175#

WOD 130125

Strength

1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
     235 - 265 - 265

2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
     145 - 155 - 155 - 145 - 145

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
     10# - BW - BW - BW - BW


Conditioning
With 20# Vest
3 Rounds
Run 200m
8 Burpee Step Ups @ 24#
10 Shoulder to OH @ 95#

     9:22

WOD 130126

With a 40 minute running clock…

1 minute ME Muscle-Ups
     - 4
*Rest 1 minute.

7 minute AMRAP of:
75 Double-Unders
20 Lateral Burpees (over BB)
10 Hang Power Snatches 95/65#
     -182
*Rest 1 minute.

1 minute ME Muscle-Ups
     - 3
*Rest 1 minute.

7 minutes to establish a 1RM Front Squat
     - 255#
*Rest 1 minute.

2 minutes ME Muscle-Ups
     - 5
*Rest 1 minute.

3 rounds for time of:
Row 20 Calories
15 Lateral Burpees (over BB)
10 Hang Power Cleans 135/95#
Notes: 7 minute cap. If the work is completed in less than 7 minutes, rest the remainder of the 7 minutes.
     - 70

2 minutes ME Muscle-Ups
     - 2
*Rest 1 minute.

7 minutes to establish a 1RM Jerk (racks or blocks may be used)
     - 235#

Please post data from each evolution - IN BOLD

WOD 120123

BB Gymnastics

5X5 UB Hi-Hang Cleans – heaviest possible, rest 75 sec.
     115 - 145 - 155 - 155 - 155

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

Strength/Accessories

1a) 3X5 Snatch First Pulls – heavy (at least 105% of 1RM), rest 45 sec.
     225 - 225 - 225

1RM OHS
     195

WOD 130122

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
     95 - 95 - 105 - 105 - 110

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
     75 - 85 - 85
2b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
     125 - 130 - 130

Strength

HBBS: 3X10 – heaviest possible, rest 3 full minutes
     155 - 155 - 155

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

5 Rounds for Max Reps HSPU
Row x 250m
     10 - 7 - 8 - 10 - 12 = 47

WOD 130121

BB Gymnastics
1) Snatch:
5X1 @ 80% - 135#
5X1 @ 90% -  150#
8X1 @ 75% - .130 F2 squat

rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

2) Clean & Jerk:
5X1 @ 80% - 190#
5X1 @ 90% - 210#
8X1 @ 75% - 175#

rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

New logging method. Desktop entry, then mobile edits while working out. Hopefully this fixes the logging bugs I've had as of late.

Catching up

A few data points and updates. Workouts have picked back up, 1RM strength is down about 10-15% across the board.

Previous:
325# lbbs
235# jerk
Nancy: 22:22
3200M active rest row

Starting MyFitFoods 21 day program on Tuesday, more accurate logging to begin monday

Missed a few logs, sickness to bring in the new year as well. Most recent workout:

Oly
1) 10 minutes to establish 1RM Snatch, strict time limit
      170#

2) 10 minutes to establish 1RM Clean & Jerk, strict time limit
     225#


Snatch, failed twice on 175#. C&J no fails. First day after break with heavy lifts, ~10% decrease across the board.

Conditioning
50 Burpees, for time

     3:06