Strength: Back Squat 2-2-2-2-2
225-245-275-295-315x1
WOD: 7 rounds for time:
- Max Rep Overhead Squats (50% of 1RM Snatch)
- 7 Burpee Box Jump
Wednesday, December 11, 2013
Tuesday, November 19, 2013
Tuesday, November 19, 2013
Workout
3PM
SWOD
Front Squat 5RM. up to 205#. Lost the fourth rep forward.
Shoulder Press 5RM. up to 140#
DWOD
3 rounds
10 x20m sprints
3PM
SWOD
Front Squat 5RM. up to 205#. Lost the fourth rep forward.
Shoulder Press 5RM. up to 140#
DWOD
3 rounds
10 x20m sprints
Thursday, November 14, 2013
Thursday, November 14, 2013
Workout
2PM
Front Squat 1, 1, 1, 1, 1
165, 185, 205, 225, 235 (fail, too short of rest?)
Press 2 RM
up to 145x2, 150x1
Death by 15 yards
With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.
7 rounds. All out sprints.
2PM
Front Squat 1, 1, 1, 1, 1
165, 185, 205, 225, 235 (fail, too short of rest?)
Press 2 RM
up to 145x2, 150x1
Death by 15 yards
With a continously running clock sprint one 15 yard distance, two 15 yard sprints distances the second minute, three 15 yards distances the third minute...continuing as long as you are able.
7 rounds. All out sprints.
Monday, November 11, 2013
Monday, November 11, 2013
Workout
7:30PM
SWOD
BB Weighted Step Ups 3x12 (6 each leg)@95#
Floor Press 5 RM(185), 2x5 @ (170)
DWOD
blah
7:30PM
SWOD
BB Weighted Step Ups 3x12 (6 each leg)@95#
Floor Press 5 RM(185), 2x5 @ (170)
DWOD
blah
Thursday, November 7, 2013
Thursday, November 7, 2013
Workout
4PM
SWOD
Push Press 3 RM (up to 165), 1 x max reps @ 80% of 3 RM (135x12)
DWOD
Complete 8 rounds:
Squats @ 80% (235#) of final set from last Thursday - 2 reps
Dynamic Push Ups - 10 reps
4PM
SWOD
Push Press 3 RM (up to 165), 1 x max reps @ 80% of 3 RM (135x12)
DWOD
Complete 8 rounds:
Squats @ 80% (235#) of final set from last Thursday - 2 reps
Dynamic Push Ups - 10 reps
Friday, October 25, 2013
Friday, October 25, 2013
Workout
10AM
SWOD
Rack Pull 3RM. Worked up to 345#
DWOD
Sindy
5 Strict Pull Ups
7 Push Ups
10 40# Sandbag slams
10AM
SWOD
Rack Pull 3RM. Worked up to 345#
DWOD
Sindy
5 Strict Pull Ups
7 Push Ups
10 40# Sandbag slams
Thursday, October 24, 2013
Thursday, October 24, 2013
Workout
11AM
Strength
Floor Press 3x5@135
This was super light but didn't want to aggravate my shoulder which is finally feeling a little better.
DWOD
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, attempt to use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible during each rep.
When it says 4-6 reps, what does that mean? It means, if during a set you fail on rep 5, but have completed 4 good reps, your set is done. If you get done with rep 5 and it looked fast and you feel good, take rep 6. This is what is meant by 4-6 reps.
This is a repeat of last Thursday. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.
I did the first set at 295# and just did singles. The bar speed was slow, so i dropped to 275# for final 2 sets for singles.
Rest 5-10 minutes then complete...
10 x 10 Meter Flying Starts (rest 45 seconds between effforts)
*Take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.
11AM
Strength
Floor Press 3x5@135
This was super light but didn't want to aggravate my shoulder which is finally feeling a little better.
DWOD
Squat Clusters
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. For set 2 & 3, attempt to use 95% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight. Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible during each rep.
When it says 4-6 reps, what does that mean? It means, if during a set you fail on rep 5, but have completed 4 good reps, your set is done. If you get done with rep 5 and it looked fast and you feel good, take rep 6. This is what is meant by 4-6 reps.
This is a repeat of last Thursday. Nothing has changed other than you have had exposure to the workout and should understand how to attack this workout.
I did the first set at 295# and just did singles. The bar speed was slow, so i dropped to 275# for final 2 sets for singles.
Rest 5-10 minutes then complete...
10 x 10 Meter Flying Starts (rest 45 seconds between effforts)
*Take 10 meters to accelerate, you should be at full speed by the time you hit your 10 yard start.
Tuesday, October 8, 2013
Tuesday, October 8, 2013
Workout
7PM
SWOD
Press 5 RM (140), 1 x max reps @ 112 x11
Strict Chin Ups 3 x max reps
DWOD
Squat 3 @ 225, 3 @ 245, 3 @ 255, 2x2-3 @270
*Rest 5 minutes between efforts. During the rest complete the following:
10 yards Double Leg Bounds (rest 30 seconds)
10 yards Double Leg Bounds
7PM
SWOD
Press 5 RM (140), 1 x max reps @ 112 x11
Strict Chin Ups 3 x max reps
DWOD
Squat 3 @ 225, 3 @ 245, 3 @ 255, 2x2-3 @270
*Rest 5 minutes between efforts. During the rest complete the following:
10 yards Double Leg Bounds (rest 30 seconds)
10 yards Double Leg Bounds
Saturday, October 5, 2013
Saturday, October 5, 2013
Workout
2PM
SWOD
Power Clean 1 RM 135x3, 155x2, 185x1, 205x0, 0, 0. 3x3 @ 165 of 1 RM
After SWOD & DWOD - 50 Banded Goodmornings
DWOD
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
Just getting back after a week of a two-day bachelor party and a cold. Power cleans felt light on the first pull but the second pull and drop sucked.
2PM
SWOD
Power Clean 1 RM 135x3, 155x2, 185x1, 205x0, 0, 0. 3x3 @ 165 of 1 RM
After SWOD & DWOD - 50 Banded Goodmornings
DWOD
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups
Just getting back after a week of a two-day bachelor party and a cold. Power cleans felt light on the first pull but the second pull and drop sucked.
Tuesday, September 24, 2013
Tuesday, September 24, 2013
Workout
SWOD
Deadlift 3 RM (205x5, 245x3, 295x3, 315x3)
1 x max reps @ 80% of 3 RM (255x10)
50 Banded Good Mornings
DWOD
Complete 3 rounds for time:
Walking Lunge w/ 1.5 pood in each hand - 20 yards
Strict Pull Ups - 15 reps
SWOD
Deadlift 3 RM (205x5, 245x3, 295x3, 315x3)
1 x max reps @ 80% of 3 RM (255x10)
50 Banded Good Mornings
DWOD
Complete 3 rounds for time:
Walking Lunge w/ 1.5 pood in each hand - 20 yards
Strict Pull Ups - 15 reps
Monday, September 23, 2013
Monday, September 23, 2013
Workout
5:30PM
DWOD
Complete 10 rounds:
3 Box Overs w/ 20" box
15 yard sprint
*Rest is the walk back to the boxes
*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.SWOD
Squat 10RM
135x10, 185x10, 225x10, 245x10, 255x10
Push Press 10RM
95x10, 135x10, 155x10, 160x4
5:30PM
DWOD
Complete 10 rounds:
3 Box Overs w/ 20" box
15 yard sprint
*Rest is the walk back to the boxes
*For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.SWOD
Squat 10RM
135x10, 185x10, 225x10, 245x10, 255x10
Push Press 10RM
95x10, 135x10, 155x10, 160x4
Tuesday, September 17, 2013
Tuesday, September 17, 2013
Workout
5:30PM
Squats 1x5@290 (PR) 1x2, 3x1
Deadlift 1x5@295
EMOM for 8 minutes
Sprint 100 yards
5:30PM
Squats 1x5@290 (PR) 1x2, 3x1
Deadlift 1x5@295
EMOM for 8 minutes
Sprint 100 yards
Tuesday, September 10, 2013
Friday, September 6, 2013
Friday, September 6, 2013
Workout
11AM
SWOD
Power Clean 5x3@155
Chin-ups 3x max reps 8,8, 10
DWOD
"Sindy"
As many rounds as possible in 8 minutes of:
5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today's SWOD
11AM
SWOD
Power Clean 5x3@155
Chin-ups 3x max reps 8,8, 10
DWOD
"Sindy"
As many rounds as possible in 8 minutes of:
5 Pull Ups
10 Push Ups
5 Back Squats @ weight from last working set on today's SWOD
Thursday, September 5, 2013
Monday, September 2, 2013
Monday, September 2, 2013
Workout
12PM
SWOD
Press
1x5, 1x4, 1x3, 1x3 @142.5 (reset next week)
DWOD
Amateur
Complete 5 rounds:
3 Squats (add 2.5 lbs to last thursday's 3x5 Squat) @277.5#
5 Box Jumps 32" (subbed max height vertical jumps)
Press was heavy. Squats were light.
12PM
SWOD
Press
1x5, 1x4, 1x3, 1x3 @142.5 (reset next week)
DWOD
Amateur
Complete 5 rounds:
3 Squats (add 2.5 lbs to last thursday's 3x5 Squat) @277.5#
5 Box Jumps 32" (subbed max height vertical jumps)
Press was heavy. Squats were light.
Friday, August 23, 2013
Friday, August 23, 2013
Workout
11AM
SWOD
3xMax Rep Chin-ups 8,8,8
DWOD
On the Minute
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.
Used 135# cut it short to 6 minutes. Time to go to work.
11AM
SWOD
3xMax Rep Chin-ups 8,8,8
DWOD
On the Minute
Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes.
Used 135# cut it short to 6 minutes. Time to go to work.
Thursday, August 22, 2013
Thursday, August 22, 2013
Workout
SWOD
Squat 3x5@245
Floor Press 2x5@185, 1x3@202.5
DWOD
AMRAP in 10:00
100 yard sprint
15 hollow rocks
EXCUSES
Legs, back, hamstrings sore today. Just moving slowly today. No spotter on the bench.
SWOD
Squat 3x5@245
Floor Press 2x5@185, 1x3@202.5
DWOD
AMRAP in 10:00
100 yard sprint
15 hollow rocks
EXCUSES
Legs, back, hamstrings sore today. Just moving slowly today. No spotter on the bench.
Wednesday, August 21, 2013
Wednesday, August 21, 2013
Workout
12PM
SWOD
Deadlift 1x5 @275 (5 perfect reps)
DWOD
Complete 4 rounds:
Each round lasts 2 minutes. During the round complete:
4 Power Cleans - 185 lbs
Max Rep Ball Slams 40 lbs
*Rest 60 seconds between rounds
12PM
SWOD
Deadlift 1x5 @275 (5 perfect reps)
DWOD
Complete 4 rounds:
Each round lasts 2 minutes. During the round complete:
4 Power Cleans - 185 lbs
Max Rep Ball Slams 40 lbs
*Rest 60 seconds between rounds
Tuesday, August 20, 2013
Tuesday, August 20, 2013
Workout
SWOD
Squat 3x5@275
Press 3x5@140(PR)
DWOD
7 rounds for time:
7 One arm KB power snatch (RT) 35#
7 One arm KB power snatch (LT) 35#
7 Strict pull ups
SWOD
Squat 3x5@275
Press 3x5@140(PR)
DWOD
7 rounds for time:
7 One arm KB power snatch (RT) 35#
7 One arm KB power snatch (LT) 35#
7 Strict pull ups
Saturday, August 17, 2013
Saturday, August 17, 2013
Complete 5 rounds:
You have 2 minutes to complete the following:
Complete the following cycle 5 times with 115 lbs:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard or (5) 60 yard sprints.
Rest 3-5 minutes between rounds.
*You have to complete each round in 2 mintues to count it completed.
You have 2 minutes to complete the following:
Complete the following cycle 5 times with 115 lbs:
Power Clean
Front Squat to Push Press
Back Squat
Rack Jerk
Sprint 300 yard shuttle
*300 shuttle is done with six (6) 50 yard or (5) 60 yard sprints.
Rest 3-5 minutes between rounds.
*You have to complete each round in 2 mintues to count it completed.
Friday, August 16, 2013
Friday, August 16, 2013
Workout
SWOD
Power Cleans 5x3@160
DWOD
Complete:
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds:
Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups
*Rest as needed between efforts.
SWOD
Power Cleans 5x3@160
DWOD
Complete:
3 x 10 Single Leg Alternating Bounds
then...
Complete 5 rounds:
Max Reps Hand Stand Push Ups
Max Reps Strict Pull Ups
*Rest as needed between efforts.
Thursday, August 15, 2013
Thursday, August 15, 2013
Workout
11AM
Squat 3x5@265 (reset #2)
Floor Press 3x5@200 (PR)
DWOD
Sprint 1/2 Gasser
20 DB Hang Power Cleans 35 lbs
5 Ball Slams 40 lbs
Sprint 1/2 Gasser
15 DB Hang Power Cleans 35 lbs
10 Ball Slams 40 lbs
Sprint 1/2 Gasser
10 DB Hang Power Cleans 35 lbs
15 Ball Slams
Sprint 1/2 Gasser
5 DB Hang Power Cleans 35 lbs
20 Ball Slams
Sprint 1/2 Gasser
Reset the back squat after checking out a video during my warmup at 265# where I thought I was getting deep; but after reviewing the video, I was just barely breaking parallel, so I decided to reset to 265 and go deep with a pause at the bottom. Subbed sandbag slams for ball slams.
11AM
Squat 3x5@265 (reset #2)
Floor Press 3x5@200 (PR)
DWOD
Sprint 1/2 Gasser
20 DB Hang Power Cleans 35 lbs
5 Ball Slams 40 lbs
Sprint 1/2 Gasser
15 DB Hang Power Cleans 35 lbs
10 Ball Slams 40 lbs
Sprint 1/2 Gasser
10 DB Hang Power Cleans 35 lbs
15 Ball Slams
Sprint 1/2 Gasser
5 DB Hang Power Cleans 35 lbs
20 Ball Slams
Sprint 1/2 Gasser
Reset the back squat after checking out a video during my warmup at 265# where I thought I was getting deep; but after reviewing the video, I was just barely breaking parallel, so I decided to reset to 265 and go deep with a pause at the bottom. Subbed sandbag slams for ball slams.
Friday, August 9, 2013
Friday, August 9, 2013
Fail.
Tried to squat and floor press, but just felt weak. Too many PRs lately. Try again Monday.
Tried to squat and floor press, but just felt weak. Too many PRs lately. Try again Monday.
Wednesday, August 9, 2013
Workout
Strength
Deadlift 1x5@275 (2nd reset)
Conditioning
Sprint
6 x 70 yards
*Rest 30 seconds between reps
then...
As many reps as possible in 8 minutes of:
Pull Ups
Deadlifts felt horrible today. My entire posterior chain is smoked from previous day's training.
Strength
Deadlift 1x5@275 (2nd reset)
Conditioning
Sprint
6 x 70 yards
*Rest 30 seconds between reps
then...
As many reps as possible in 8 minutes of:
Pull Ups
Deadlifts felt horrible today. My entire posterior chain is smoked from previous day's training.
Tuesday, August 6, 2013
Tuesday, August 6, 2013
Workout
11:30AM
Strength
Squats 3x5@280 (PR)
Press 3x5@135 (PR)
Conditioning
11:30AM
Strength
Squats 3x5@280 (PR)
Press 3x5@135 (PR)
Conditioning
Complete 5 rounds:
1 Minute - Barbell Overhead Support
1 Minute - GHD Back Extension Isometric Hold
*30 seconds rest between rounds
Stayed with just the bar (45#) on overhead support, because I wanted to focus on form only. This and the GHDs were a great tool to focus on position. If I kept the scapula retracted, butt squeezed, abs tight, shoulders externally rotated, holding the static positions were much easier.
Friday, August 2, 2013
Friday, August 2, 2013
Workout
Amateur
Power Snatch 6x2
65x2, 95x2, 115x2, 125x2,130x2, 125x2, 95x2
Complete 5 rounds:
Overhead Squats - Max Reps@95
Bent Over Rows - 15 Reps
First time doing snatches since I've been focusing on shoulder recovery. The shoulder held up well but I still didn't want to push it. Kept the weights light and focused on form.
Amateur
Power Snatch 6x2
65x2, 95x2, 115x2, 125x2,130x2, 125x2, 95x2
Complete 5 rounds:
Overhead Squats - Max Reps@95
Bent Over Rows - 15 Reps
First time doing snatches since I've been focusing on shoulder recovery. The shoulder held up well but I still didn't want to push it. Kept the weights light and focused on form.
Thursday, August 1, 2013
Thursday, August 1, 2013
Workout
11AM
Strength
Squat 3x5@275(PR)
100 banded goodmornings
Conditioning
10:00 AMRAP
3 Close-grip Bench Press @135
5 Dynamic Pushups
11AM
Strength
Squat 3x5@275(PR)
100 banded goodmornings
Conditioning
10:00 AMRAP
3 Close-grip Bench Press @135
5 Dynamic Pushups
Wednesday, July 31, 2013
Wednesday, July 31, 2013
Workout
11AM
Strength
Deadlift 315x3, + x2
Conditioning
Death by pullups
2 Power Cleans @135 buy-in
Up to 8 pullups
11AM
Strength
Deadlift 315x3, + x2
Conditioning
Death by pullups
2 Power Cleans @135 buy-in
Up to 8 pullups
Tuesday, July 30, 2013
Tuesday, July 30, 2013
Workout
12PM
Squat 3x5@270 (PR)
Press 3x5@130(PR)
Started to do the conditioning but my shoulder wasn't feeling quite right with the dips and handstand pushups, so I called it done after one round.
12PM
Squat 3x5@270 (PR)
Press 3x5@130(PR)
Started to do the conditioning but my shoulder wasn't feeling quite right with the dips and handstand pushups, so I called it done after one round.
Friday, July 26, 2013
Friday, July 26, 2013
Workout
11AM
Power Clean 5x3
185x2x2x2, 155x5x5
Conditioning
"GFY" Tabata
Deadlift @225
Good workout but the power cleans were terrible but I still felt strong just crappy form. GFY was an ass-kicker.
11AM
Power Clean 5x3
185x2x2x2, 155x5x5
Conditioning
"GFY" Tabata
Deadlift @225
Good workout but the power cleans were terrible but I still felt strong just crappy form. GFY was an ass-kicker.
Thursday, July 25, 2013
Thursday, July 25, 2013
Workout
Strength
Floor Press 3x5@195
Supine Ring Rows 3x max reps
18, 15, 10
Conditioning
5 rounds
25 yd overhead walking lunges with 45#
20 lateral plyo skier hops
Just moving dirt today. I was supposed to do 7 rounds but just couldn't muster the will.
Strength
Floor Press 3x5@195
Supine Ring Rows 3x max reps
18, 15, 10
Conditioning
5 rounds
25 yd overhead walking lunges with 45#
20 lateral plyo skier hops
Just moving dirt today. I was supposed to do 7 rounds but just couldn't muster the will.
Wednesday, July 24, 2013
Wednesday, July 24, 2013
Workout
Strength
Deadlift 305x5
Conditioning
5 rounds
3 Power cleans @155
40 yd shuttle run
Strength
Deadlift 305x5
Conditioning
5 rounds
3 Power cleans @155
40 yd shuttle run
Tuesday, July 23, 2013
Tuesday, July 23, 2013
Workout
Strength
Squats 3x5@265(PR)
Conditioning
10:00 AMRAP
3 Push Press@165, 155, 135
5 sandbag slams
Strength
Squats 3x5@265(PR)
Conditioning
10:00 AMRAP
3 Push Press@165, 155, 135
5 sandbag slams
Friday, July 19, 2013
Friday, July 19, 2013
Workout
Conditioning
5 40yd sprints
Find 5RM weighted chinups
35# (used dumbbell, feet failed, not arms/back)
Strength
Power Cleans 5x3 (2x3@175, 3x3 @155)
Really need to drop the weight next time and focus on dropping under the bar. My grip failed today too.
Conditioning
5 40yd sprints
Find 5RM weighted chinups
35# (used dumbbell, feet failed, not arms/back)
Strength
Power Cleans 5x3 (2x3@175, 3x3 @155)
Really need to drop the weight next time and focus on dropping under the bar. My grip failed today too.
Thursday, July 18, 2013
Thursday, July 18, 2013
Workout
3PM
Back Squat 3x5 @ 260
Floor Press 3x5 @190
Conditioning
Complete 3 rounds:
5 DB Thrusters - 35 lbs
10 Russian Twist (10 RT / 10 LT)@25#
15 DB Swings - 35#
*Rest 30 seconds between rounds
I was supposed to do 8 rounds but was interrupted, so 3 it is. Floor press and squat felt great.
3PM
Back Squat 3x5 @ 260
Floor Press 3x5 @190
Conditioning
Complete 3 rounds:
5 DB Thrusters - 35 lbs
10 Russian Twist (10 RT / 10 LT)@25#
15 DB Swings - 35#
*Rest 30 seconds between rounds
I was supposed to do 8 rounds but was interrupted, so 3 it is. Floor press and squat felt great.
Tuesday, July 16, 2013
Tuesday, July 16, 2013
Workout
Warmup
500m row
burgener snatch warmup
good mornings
400m run
EMOM for 10 minutes
60yd sprint
I was supposed to do 5RM deadlift today, but my posterior chain is smoked from the Tough Mudder and yesterday's workout. I'll try to get it in tomorrow, or maybe tonight?
Warmup
500m row
burgener snatch warmup
good mornings
400m run
EMOM for 10 minutes
60yd sprint
I was supposed to do 5RM deadlift today, but my posterior chain is smoked from the Tough Mudder and yesterday's workout. I'll try to get it in tomorrow, or maybe tonight?
Monday, July 15, 2013
Monday, July 15, 2013
Workout
3PM
Press 3x5@125
5 rounds
3 squats 2 rounds@245, 3 rounds@225
10 Reverse sandbag toss
3PM
Press 3x5@125
5 rounds
3 squats 2 rounds@245, 3 rounds@225
10 Reverse sandbag toss
Thursday, July 11, 2013
Thursday, July 11, 2013
Workout
Warmup
500m row
1.5 mile run in high-altitude room
Strength
Bench Press
Worked up to 185x3 but my shoulder wasn't right and I decided not to push it since the Tough Mudder is on Saturday.
Floor Press
185x2x5, 190x1x5
3 rounds
8 dynamic pushups (to 55# plates)
8 ringrows
Warmup
500m row
1.5 mile run in high-altitude room
Strength
Bench Press
Worked up to 185x3 but my shoulder wasn't right and I decided not to push it since the Tough Mudder is on Saturday.
Floor Press
185x2x5, 190x1x5
3 rounds
8 dynamic pushups (to 55# plates)
8 ringrows
Tuesday, July 9, 2013
Tuesday, July 9, 2013
Workout
Warmup
1000m row
HSPUs (working on stable shoulder position)
Strength
Deadlift 1x5 @ 305
Conditioning
6 rounds (4 rounds short of goal)
10 Mountain Climbers
10 Evil Wheels
10 Walking Lunges w/ 50# dumbbells in each hand
Warmup
1000m row
HSPUs (working on stable shoulder position)
Strength
Deadlift 1x5 @ 305
Conditioning
6 rounds (4 rounds short of goal)
10 Mountain Climbers
10 Evil Wheels
10 Walking Lunges w/ 50# dumbbells in each hand
Friday, July 5, 2013
Friday, July 5, 2013
Workout
8AM
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*Take 10 yards to accelerate, you should be full speed by the time you hit your start.
Squats 3x5@255
8AM
Complete the following:
2 x 20 yard Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
4 x 30 yard Sprints (rest 30 seconds between efforts)
Rest 30 seconds then...
10 x 10 yard Flying Starts (rest 30 seconds between efforts)
*Take 10 yards to accelerate, you should be full speed by the time you hit your start.
Squats 3x5@255
Monday, June 24, 2013
Monday, June 24, 2013
Squat 3x5 @250 (low bar)
Vasectomy after the workout, so I'll be taking a few days off.
Vasectomy after the workout, so I'll be taking a few days off.
Saturday, June 22, 2013
Saturday, June 22, 2013
Workout
8AM
WOD: Partner workout:
- Run 1 mile with a medicine ball
- 60 Burpee Pull Ups
- Run 800m with medicine ball
- 40 Burpee Pull Ups
- Run 400m with a medicine ball
- 20 Burpee Pull Ups
Run together and trade off who is carrying the ball. Burpee Pull Ups are done with one person working at a time.
8AM
WOD: Partner workout:
- Run 1 mile with a medicine ball
- 60 Burpee Pull Ups
- Run 800m with medicine ball
- 40 Burpee Pull Ups
- Run 400m with a medicine ball
- 20 Burpee Pull Ups
Run together and trade off who is carrying the ball. Burpee Pull Ups are done with one person working at a time.
Thursday, June 20, 2013
Wednesday, June 19, 2013
Wednesday, June 19, 2013
Workout
Deadlift 5RM
Warmup to 325x1; 295x5
3x Max Rep Pullups
6, 11, 10
Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch (115)
Rest 2-4 minutes between sets.
Deadlift 5RM
Warmup to 325x1; 295x5
3x Max Rep Pullups
6, 11, 10
Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch (115)
Rest 2-4 minutes between sets.
Sunday, June 16, 2013
Thursday, June 13, 2013
Wednesday, June 13, 2013
Workout
9AM
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.
Squats 3x5@245
Floor Press 3x5@160
Shoulder is feeling much better with the pressing movement. Fingers crossed it stays the course.
9AM
60 Yard Pro Long Shuttle
*Long Shuttle: From a starting line, a player runs 5 yards straigh ahead and back pedals to the starting line, then 10 yards and back, then 15 yards and back. They must bend down and touch the line at each 5, 10, 15 yard intervals. You end up with a total of 6 touches and 60 yards.
*Warm up as needed and you have 4-6 efforts to find your fastest pro long shuttle.
Squats 3x5@245
Floor Press 3x5@160
Shoulder is feeling much better with the pressing movement. Fingers crossed it stays the course.
Tuesday, June 11, 2013
Tuesday, June 11, 2013
Workout
8:30PM
Deadlift 5RM (reset #1)
285x5
Conditioning
Complete 3 rounds:
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
@115
5MC/5PP
4MC/4PP
3MC/3PP
8:30PM
Deadlift 5RM (reset #1)
285x5
Conditioning
Complete 3 rounds:
1 Muscle Clean then a Push Press...2 Muscle Cleans then 2 Push Presses...3 Muscle Cleans then 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
@115
5MC/5PP
4MC/4PP
3MC/3PP
Monday, June 10, 2013
Monday, June 10, 2013
Workout
8PM
Strength
Back Squat 3x5 (Reset #1)
240x3x5
Press
110x3x5
Conditioning
Complete 2 rounds:
1 minute - Max Rep 45 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep Pull Ups
Rest 1 minute
1 minute - Double Unders
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.
8PM
Strength
Back Squat 3x5 (Reset #1)
240x3x5
Press
110x3x5
Conditioning
Complete 2 rounds:
1 minute - Max Rep 45 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep Pull Ups
Rest 1 minute
1 minute - Double Unders
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.
Thursday, June 6, 2013
Thursday, June 6, 2013
Workout
Back Squat 3x5@265
5, 3 (fail),
Frustrating day. It's time for a reset on the back squat. I tried floor press but my shoulder wasn't having it--even the warmup hurt.
Back Squat 3x5@265
5, 3 (fail),
Frustrating day. It's time for a reset on the back squat. I tried floor press but my shoulder wasn't having it--even the warmup hurt.
Wednesday, June 5, 2013
Wednesday, June 5, 2013
Workout
Strength:
Pullups 3x10
10, 10, 10
Conditioning:
.5 mile trail run
6x60yd hill sprint
.5 mile trail run
Strength:
Pullups 3x10
10, 10, 10
Conditioning:
.5 mile trail run
6x60yd hill sprint
.5 mile trail run
Friday, May 31, 2013
Friday, May 31, 2013
Workout
10AM
Strength:
Power Clean 5x3
165x5x3
Conditioning:
5 rounds of
2 Snatch Pulls @135
rest 30 seconds
10 lateral jumps to 20" box
rest 30 seconds
10AM
Strength:
Power Clean 5x3
165x5x3
Conditioning:
5 rounds of
2 Snatch Pulls @135
rest 30 seconds
10 lateral jumps to 20" box
rest 30 seconds
Thursday, May 30, 2013
Thursday, May 30, 2013
Workout
7:30PM
Squat 3x5
265x2x5, 1x2
Floor Press 3x5
155x3x5
I gave up too early on the 3rd rep of the third set. I will try it again next time around. I'll keep going to failure next time...hopefully. Shoulder is still improving, less pain on floor press.
7:30PM
Squat 3x5
265x2x5, 1x2
Floor Press 3x5
155x3x5
I gave up too early on the 3rd rep of the third set. I will try it again next time around. I'll keep going to failure next time...hopefully. Shoulder is still improving, less pain on floor press.
Wednesday, May 29, 2013
Wednesday, May 29, 2013
Workout
6PM
Deadlift 5RM
Reset #1
115x5, 185x5, 275x3, 285x5
Pullups 3x Max Reps
5, 12, 10
First reset of deadlift. It felt easy. Going up next time. Pullups weren't difficult but I felt the pulling on my right shoulder. I'll keep it going, though.
6PM
Deadlift 5RM
Reset #1
115x5, 185x5, 275x3, 285x5
Pullups 3x Max Reps
5, 12, 10
First reset of deadlift. It felt easy. Going up next time. Pullups weren't difficult but I felt the pulling on my right shoulder. I'll keep it going, though.
Monday, May 27, 2013
Monday, May 27, 2013
Workout
1PM
Squat 3x5
135x5, 155x4, 205x3, 245x2; 260x3x5
Press 3x5
115x3x5
Complete 4 rounds:
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds
*Do not drop the weight. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible.
I was happy with the squats. It was heavy, though. Shoulder press was okay. My shoulder is still improving slowly but I had to stop the conditioning after the first round because I heard/felt a "crunch" in my right (bad) shoulder. We'll see how it feels tomorrow.
1PM
Squat 3x5
135x5, 155x4, 205x3, 245x2; 260x3x5
Press 3x5
115x3x5
Complete 4 rounds:
Complete the following cycle 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
Rest 90 seconds between rounds
*Do not drop the weight. Stay connected through the round.
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.
*Work up the heaviest weight possible.
I was happy with the squats. It was heavy, though. Shoulder press was okay. My shoulder is still improving slowly but I had to stop the conditioning after the first round because I heard/felt a "crunch" in my right (bad) shoulder. We'll see how it feels tomorrow.
Thursday, May 23, 2013
Thursday, May 23, 2013
Workout
7:30PM
Squat 3x5
255x3x5 (PR)
Floor Press
115x3x5
Conditioning
15:00 of
3 Front Squat @165
5 towl pull ups
10 push ups
Stopped after ~7 minutes
Shoulder is still healing. Stoked about the squat. Stopped the workout early because the shoulder started flaring up.
7:30PM
Squat 3x5
255x3x5 (PR)
Floor Press
115x3x5
Conditioning
15:00 of
3 Front Squat @165
5 towl pull ups
10 push ups
Stopped after ~7 minutes
Shoulder is still healing. Stoked about the squat. Stopped the workout early because the shoulder started flaring up.
Tuesday, May 21, 2013
Tuesday, May 21, 2013
Workout
5PM
Conditioning:
3x3 Max Height seated "air" jumps
10x30 yard sprints 45 second rest
Strength:
Deadlift 5RM
315x3
So wanted to get the 5 reps on the deadlift, but couldn't. I need to focus on form. The bar is a good inch away from my legs when I start the pull. I'll try 305 next time.
5PM
Conditioning:
3x3 Max Height seated "air" jumps
10x30 yard sprints 45 second rest
Strength:
Deadlift 5RM
315x3
So wanted to get the 5 reps on the deadlift, but couldn't. I need to focus on form. The bar is a good inch away from my legs when I start the pull. I'll try 305 next time.
Monday, May 20, 2013
Monday, May 20, 2013
Workout
7PM
Strength
Shoulder Press 3x5@105
Conditioning
21-15-9
Squats @185
Diamond Pushups
Shoulder is still on the mend, but still not ready to go full-throttle. I subbed diamond pushups for ring dips because of the shoulder. The press felt okay. I'll keep going up next time.
7PM
Strength
Shoulder Press 3x5@105
Conditioning
21-15-9
Squats @185
Diamond Pushups
Shoulder is still on the mend, but still not ready to go full-throttle. I subbed diamond pushups for ring dips because of the shoulder. The press felt okay. I'll keep going up next time.
Thursday, May 16, 2013
Thursday, May 16, 2013
Workout
7:30PM
Back Squat 3x5
95x5, 155x4, 245x2, 265x1; 250x3x5
Shoulder Press
95x3x5
Still recovering from a cold and shoulder pain. Shoulder is healing but far from 100-percent.
7:30PM
Back Squat 3x5
95x5, 155x4, 245x2, 265x1; 250x3x5
Shoulder Press
95x3x5
Still recovering from a cold and shoulder pain. Shoulder is healing but far from 100-percent.
Tuesday, May 7, 2013
Tuesday, May 7, 2013
Workout
10AM
Strength
Back Squat 3x5
245x3x5
Conditioning
3 rounds
Max Rep Front Squats @155
50yd lunges @45
10AM
Strength
Back Squat 3x5
245x3x5
Conditioning
3 rounds
Max Rep Front Squats @155
50yd lunges @45
Friday, May 3, 2013
Friday, May 3, 2013
Workout
11AM
Strength
Power Clean
165x5x3
Chin-ups
3xmax reps
3, 3
Conditioning
3 Rounds
1 minute sit-ups
1 minute ring push ups
1 minute ring rows
1 minute banded good morning
The power cleans felt good and didn't hurt my shoulder, but I didn't want to push the weight any higher--go up next time. The chins still didn't feel right on my shoulder so I stopped. Conditioning sucked. I woke up with a headache and just couldn't shake it.
11AM
Strength
Power Clean
165x5x3
Chin-ups
3xmax reps
3, 3
Conditioning
3 Rounds
1 minute sit-ups
1 minute ring push ups
1 minute ring rows
1 minute banded good morning
The power cleans felt good and didn't hurt my shoulder, but I didn't want to push the weight any higher--go up next time. The chins still didn't feel right on my shoulder so I stopped. Conditioning sucked. I woke up with a headache and just couldn't shake it.
Thursday, May 2, 2013
Thursday, May 2, 2013
Workout
6PM
Strength
Back Squat
240x3x5
Floor Press
95x3x5 (still building back up after shoulder injury)
Conditioning
EMOM for 15:00
Sprint 75 yards
6PM
Strength
Back Squat
240x3x5
Floor Press
95x3x5 (still building back up after shoulder injury)
Conditioning
EMOM for 15:00
Sprint 75 yards
Tuesday, April 30, 2013
Tuesday, April 30, 2013
Workout
5PM
Strength
Deadlift 5RM
95x5, 155x4, 225x3, 315x1, 305x5
Conditioning
12:00 AMRAP
10 dumbbell swings LT @ 15#
10 dumbbell swings RT @15#
40ft yoke carry @ +140
Grip was starting to give out on on the last two reps of deadlift. Right shoulder was locking up every few reps.
5PM
Strength
Deadlift 5RM
95x5, 155x4, 225x3, 315x1, 305x5
Conditioning
12:00 AMRAP
10 dumbbell swings LT @ 15#
10 dumbbell swings RT @15#
40ft yoke carry @ +140
Grip was starting to give out on on the last two reps of deadlift. Right shoulder was locking up every few reps.
Monday, April 29, 2013
Monday, April 29, 2013
Workout
8:30PM
Back Squat
95x5, 115x4, 135x3, 185x3, 235x2, 235x3x5
Shoulder Press
65x3x5
Conditioning
21-15-9
floor Press @95#
Ring Dips
My right shoulder is still bothering me. This is my first attempt in two weeks at using it. I went really light and plan to use linear progression until I get back to my normal weights. If I used perfect form, the press didn't hurt. The ring dips were horrible and I didn't finish the workout.
8:30PM
Back Squat
95x5, 115x4, 135x3, 185x3, 235x2, 235x3x5
Shoulder Press
65x3x5
Conditioning
21-15-9
floor Press @95#
Ring Dips
My right shoulder is still bothering me. This is my first attempt in two weeks at using it. I went really light and plan to use linear progression until I get back to my normal weights. If I used perfect form, the press didn't hurt. The ring dips were horrible and I didn't finish the workout.
Thursday, April 25, 2013
Thursday, April 25, 2013
Workout
8:30PM
Strength
Squat 3x5
45x5, 95x4, 205x3, 225x3x5
Conditioning
21-15-9
Back Squat @105
Box Jump
8:30PM
Strength
Squat 3x5
45x5, 95x4, 205x3, 225x3x5
Conditioning
21-15-9
Back Squat @105
Box Jump
Tuesday, April 23, 2013
Tuesday, April 23, 2013
Workout
9PM
Crossfit Football Amateur
Strength:
Deadlift 5RM
155x5
225x4
295x2
315x1
Work set:
295x5
Conditioning:
5 rounds
Max Rep Push ups
1/2 gasser
9PM
Crossfit Football Amateur
Strength:
Deadlift 5RM
155x5
225x4
295x2
315x1
Work set:
295x5
Conditioning:
5 rounds
Max Rep Push ups
1/2 gasser
Saturday, April 20, 2013
Friday, April 19, 2013
First workout at home with the new weights. My right shoulder is still not right so I'm trying to give it some rest.
Deadlift
95x5, 185x3, 295x3, 355x0, 0, 315x2
First time deadlifting heavy in a long time and I just was not feeling strong.
Deadlift
95x5, 185x3, 295x3, 355x0, 0, 315x2
First time deadlifting heavy in a long time and I just was not feeling strong.
Wednesday, April 17, 2013
Wednesday, April 17, 2013
Strength: Front Squat 3-3-3-1-1-1
95x5, 115x3, 135x3, 190x3, 200x3, 210x3, 215x1, 225x1, 235x1
WOD: 3 rounds for QUALITY:
- 500m Row / 400m Run
- 12 Deadlifts (225/155#)
- 21 Box Jumps (24/20")
Monday, April 15, 2013
Monday, April 15, 2013
Workout
6:30PM
Strength: Push Press 3-3-3-1-1-1
170x3, 180x3, 190x3, 205x1(pr), 215x0,0
WOD: "Small DT"
3 Rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
*800m run
6:30PM
Strength: Push Press 3-3-3-1-1-1
170x3, 180x3, 190x3, 205x1(pr), 215x0,0
WOD: "Small DT"
3 Rounds for time:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Jerks
*800m run
Wednesday, April 10, 2013
Wednesday, April 12, 2013
Workout
Strength: Front Squat 5-5-5-3-3-3
135x5, 155x5, 175x5, 185x3, 195x3, 205x3
WOD: AMRAP in 12:00:
- 10 Deadlifts (115/75#)
- 7 Front Squats (115/75#)
- 5 Push Jerk (115/75#)
*Cash Out (Optional)
Run 800m OR Row 1k For Time (To be done immediately after WOD)
Strength: Front Squat 5-5-5-3-3-3
135x5, 155x5, 175x5, 185x3, 195x3, 205x3
WOD: AMRAP in 12:00:
- 10 Deadlifts (115/75#)
- 7 Front Squats (115/75#)
- 5 Push Jerk (115/75#)
*Cash Out (Optional)
Run 800m OR Row 1k For Time (To be done immediately after WOD)
Monday, April 10, 2013
Workout
Strength: Push Press 5-5-5-3-3-3
135x5, 145x5, 155x5, 165x3, 175x3, 185x3
WOD: AMRAP in 10:00
- 5 Power Clean (155/105#)
- 7 Toes To Bar
-9 Wall Ball (20/14# to 10')
*Cash Out (Optional)
- 12 Muscle Ups for Time (if you have them)
-OR-
- 12/12 C2B Pull Up/ Strict Ring Dips for Time
(Cash out time starts exactly 2:00 after the WOD)
Strength: Push Press 5-5-5-3-3-3
135x5, 145x5, 155x5, 165x3, 175x3, 185x3
WOD: AMRAP in 10:00
- 5 Power Clean (155/105#)
- 7 Toes To Bar
-9 Wall Ball (20/14# to 10')
*Cash Out (Optional)
- 12 Muscle Ups for Time (if you have them)
-OR-
- 12/12 C2B Pull Up/ Strict Ring Dips for Time
(Cash out time starts exactly 2:00 after the WOD)
Tuesday, April 2, 2013
Tuesday, April 2, 2013
Workout
10AM
Bench Press
135x5, 155x4, 175x3, 185x3, 195x3, 205x1, 210x1, 215x1
Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.
WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint
10AM
Bench Press
135x5, 155x4, 175x3, 185x3, 195x3, 205x1, 210x1, 215x1
Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups at any scaled variations.
WOD: AMRAP in 12:00:
- 5 1-arm Kettlebell Swings/ ea. hand - Russian
- 5 Box Jumps (24/20")
- 100m Sprint
Wednesday, March 27, 2013
Wednesday, March 27, 2013
Workout
10AM
Strength: Overhead Squat 5-5-5-3-3-3
45x5, 115x5, 135x5, 155x5, 165x3, 175x3, 185x3
WOD: For time:
- 20 Kettlebell swings, 2 pood
- 30 Toes to bar
- Run 400 meters
Time: 3:00
10AM
Strength: Overhead Squat 5-5-5-3-3-3
45x5, 115x5, 135x5, 155x5, 165x3, 175x3, 185x3
WOD: For time:
- 20 Kettlebell swings, 2 pood
- 30 Toes to bar
- Run 400 meters
Time: 3:00
Tuesday, March 26, 2013
Workout
8AM
Skill: Handstand Push Ups.
Every minute for 10:00 complete 2 Handstand Push Ups on 25# plates.
Made it to 7 minutes, then to the floor
WOD: AMRAP in 12:00 of:
- 4 Shoulder Press
- 8 Sumo Deadlift High Pull
- 12 Front Squat
Use 75/45# for the workout.
8 rounds
Monday, March 25, 2013
Monday, March 25, 2013
Workout
5:30PM
Strength: Floor Press 5-5-5-3-3-3
135x5, 165x5, 185x5, 195x5, 205x3, 215x1
WOD: In 10:00 complete:
- 1000m Row
Then rounds of:
- 10 Chest to Bar Pull Ups
- 200m Run
3 rounds
5:30PM
Strength: Floor Press 5-5-5-3-3-3
135x5, 165x5, 185x5, 195x5, 205x3, 215x1
WOD: In 10:00 complete:
- 1000m Row
Then rounds of:
- 10 Chest to Bar Pull Ups
- 200m Run
3 rounds
Thursday, March 21, 2013
Wednesday, March 20, 2013
Strength: Deadlift 3-3-3-1-1-1
Warmup sets:
135x5
185x3
Work sets:
225x3
275x3
315x3
365x0
335x1
365x0
WOD: AMRAP in 10:00:
- 10 Deadlifts @225
- 8 Pull Ups
- 15 Wall Ball (20# to 10')
Friday, March 15, 2013
Friday, March 15, 2013
Workout
9AM
Strength:
Back Squats (low bar)
185x5, 225x5, 245x5, 255x3, 265x1
Conditioning
Annie
50-40-30-20-10
double-under
sit-ups
Time: ~11:0
9AM
Strength:
Back Squats (low bar)
185x5, 225x5, 245x5, 255x3, 265x1
Conditioning
Annie
50-40-30-20-10
double-under
sit-ups
Time: ~11:0
Monday, March 4, 2013
Monday, March 4, 2013
Workout
10AM
Strength: Weighted Pull-up 3-3-3-1-1-1
20x3, 30x3, 40x3, 50x1, 60x1, 65x1, 75x0
WOD: 5 rounds for time
- 10 Wall Balls (20# to 10')
- 15 Pull Ups
- 20 Kettlebell Swings - Russian (70#)
Time: 10:15
EXTREME SORENESS IN RIGHT SHOULDER!
10AM
Strength: Weighted Pull-up 3-3-3-1-1-1
20x3, 30x3, 40x3, 50x1, 60x1, 65x1, 75x0
WOD: 5 rounds for time
- 10 Wall Balls (20# to 10')
- 15 Pull Ups
- 20 Kettlebell Swings - Russian (70#)
Time: 10:15
EXTREME SORENESS IN RIGHT SHOULDER!
Sunday, March 3, 2013
Friday, March 1, 2013
Friday, March 1, 2013
Workout
9AM
Strength: Hang Clean 3-3-3-1-1-1
95x3,115x3, 135x, 155x1, 175x1
WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips
Time: 3:58
9AM
Strength: Hang Clean 3-3-3-1-1-1
95x3,115x3, 135x, 155x1, 175x1
WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips
Time: 3:58
Thursday, February 28, 2013
Thursday, February 28, 2013
Workout
9AM
Skill: 2 on the minute for 10:00:
- Handstand Push Up on parallettes
WOD: For time:
- 15 Sumo Deadlift High Pulls (135/ 85#)
- Run 200 meters
- 20 Sumo Deadlift High Pulls (95/ 65#)
- Run 400 meters
- 30 Sumo Deadlift High Pulls (65/ 45#)
- Run 800 meters
Time: 11:57
9AM
Skill: 2 on the minute for 10:00:
- Handstand Push Up on parallettes
WOD: For time:
- 15 Sumo Deadlift High Pulls (135/ 85#)
- Run 200 meters
- 20 Sumo Deadlift High Pulls (95/ 65#)
- Run 400 meters
- 30 Sumo Deadlift High Pulls (65/ 45#)
- Run 800 meters
Time: 11:57
Wednesday, February 27, 2013
Workout
10AM
Strength: Front Squat 5-5-5-3-3-3
155x5, 165x5, 175x5, 185x3, 205x2, 195x3
WOD: 4 rounds for max reps:
- 1 min Ring Row
- 1 min Walking Lunges (45/ 25#)
- 1 min Russian Twist (45/ 25)
- 1 min Rest
10AM
Strength: Front Squat 5-5-5-3-3-3
155x5, 165x5, 175x5, 185x3, 205x2, 195x3
WOD: 4 rounds for max reps:
- 1 min Ring Row
- 1 min Walking Lunges (45/ 25#)
- 1 min Russian Twist (45/ 25)
- 1 min Rest
Wednesday, February 27, 2013
Monday, February 25, 2013
Strength: Weighted Pull Up 5-5-5-3-3-3
bwx5, 10x5, 20x5, 30x3, 40x3, 45x3
WOD: 7 rounds:
- 7 Push Press@95
- 7 Chest to Bar Pull Ups
- 7 Burpees
Time: 8:55
Saturday, February 23, 2013
Friday, February 22, 2013
Workout
9AM
Strength: Hang Power Snatch 3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x0, 145x0
WOD: 4 Rounds for time:
- 7 Power Snatch @ 95
- 14 Toes to Rings
Time: 4:20
9AM
Strength: Hang Power Snatch 3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x0, 145x0
WOD: 4 Rounds for time:
- 7 Power Snatch @ 95
- 14 Toes to Rings
Time: 4:20
Thursday, February 21, 2013
Thursday, February 21, 2013
Workout
10AM
Skill: Muscle-ups 3x max reps
4, 4, 2
WOD: Stone Shoulder (Pick one)
- Complete 1 rep on the first minute, 2 on the second minute, etc...
10AM
Skill: Muscle-ups 3x max reps
4, 4, 2
WOD: Stone Shoulder (Pick one)
- Complete 1 rep on the first minute, 2 on the second minute, etc...
6 minutes, 116# stone
Wednesday, February 20, 2013
Wednesday, February 20, 2013
Workout
5:30PM
Strength: Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0
WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups
5:30PM
Strength: Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0
WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups
Monday, February 18, 2013
Monday, February 18, 2013
Workout
5:30PM
Strength: Back Squat 3-3-3-1-1-1
135x4, 185x3, 205x3, 225x2, 245x3, 255x3, 265x1, 275x1, 285x1
WOD: 5 Round for time:
- 5 "Clusters" (Squat Clean Thrusters) @ 135#
- 10 Burpees to a 6" Target
5:30PM
Strength: Back Squat 3-3-3-1-1-1
135x4, 185x3, 205x3, 225x2, 245x3, 255x3, 265x1, 275x1, 285x1
WOD: 5 Round for time:
- 5 "Clusters" (Squat Clean Thrusters) @ 135#
- 10 Burpees to a 6" Target
Friday, February 15, 2013
Friday, February 15, 2013
Workout
9AM
Strength: Hang Power Snatch 3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x1(PR), 155x0
WOD: Every minute for 10:00:
- Odd minutes- 3 Power Snatch @115 of day's best lift
- Even minutes- max Burpees
9AM
Strength: Hang Power Snatch 3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x1(PR), 155x0
WOD: Every minute for 10:00:
- Odd minutes- 3 Power Snatch @115 of day's best lift
- Even minutes- max Burpees
Wednesday, February 13, 2013
Wednesday, February 13, 2013
Workout
5:30PM
Strength: Push Press 5-5-5-3-3-3
95x5, 115x5, 135x5, 155x3, 165x3, 175x3
WOD: For Time:
Reps of 9-6-3:
- Thrusters (95/65#)
- Strict Pull Ups
Then,
- 400m Run
Then, Reps of 3-6-9:
- Thrusters (95/65#)
- Strict Pull Ups
5:30PM
Strength: Push Press 5-5-5-3-3-3
95x5, 115x5, 135x5, 155x3, 165x3, 175x3
WOD: For Time:
Reps of 9-6-3:
- Thrusters (95/65#)
- Strict Pull Ups
Then,
- 400m Run
Then, Reps of 3-6-9:
- Thrusters (95/65#)
- Strict Pull Ups
Time: 6:00
Tuesday, February 12, 2013
Tuesday, February 12, 2013
Workout
6:30PM
Clean & Jerk
(115x2+1)2, (125x2+1)2, (135x2+1)2, (145x2+1)2, (155x2+1)2
Jerk
(155x2)5
6:30PM
Clean & Jerk
(115x2+1)2, (125x2+1)2, (135x2+1)2, (145x2+1)2, (155x2+1)2
Jerk
(155x2)5
Monday, February 11, 2013
Monday, February 11, 2013
Workout
5:30PM
Strength: Back Squat 5-5-5-3-3-3
185x5, 205x5, 225x5, 235x3, 245x3
WOD: For Time
21-15-9:
- Sumo Deadlift High Pull (95/65#)
- Wall Ball (20/14# to 10' target)
Time: 4:??
Ran out of time on the strength and didn't get the last set. It was my first time trying low-bar back squats and I felt strong. I need to go up in weight next time.
5:30PM
Strength: Back Squat 5-5-5-3-3-3
185x5, 205x5, 225x5, 235x3, 245x3
WOD: For Time
21-15-9:
- Sumo Deadlift High Pull (95/65#)
- Wall Ball (20/14# to 10' target)
Time: 4:??
Ran out of time on the strength and didn't get the last set. It was my first time trying low-bar back squats and I felt strong. I need to go up in weight next time.
Wednesday, February 6, 2013
Wednesday, February 6, 2013
Workout
4:30PM
Strength: Overhead Squat 3-3-3-1-1-1
75x5, 95x5, 115x3, 135x3, 145x3, 165x1, 175x1(PR)
WOD: "Karen"
For time:
- 150 Wall Ball shots (14# to 10' target)
Ran out of time on the strength work, so only did 2 singles. I think I had ten more #s in me.
4:30PM
Strength: Overhead Squat 3-3-3-1-1-1
75x5, 95x5, 115x3, 135x3, 145x3, 165x1, 175x1(PR)
WOD: "Karen"
For time:
- 150 Wall Ball shots (14# to 10' target)
Ran out of time on the strength work, so only did 2 singles. I think I had ten more #s in me.
Tuesday, February 5, 2013
Tuesday, February 5, 2013
Workout
6:30PM
Hang Snatch (75, 85, 95, 105)4
Snatch Drop (75x5)2
Jerk (115, 125, 135, 155)2
6:30PM
Hang Snatch (75, 85, 95, 105)4
Snatch Drop (75x5)2
Jerk (115, 125, 135, 155)2
Monday, February 4, 2013
Monday, February 4, 2013
Workout
Strength: Shoulder Press 3-3-3-1-1-1
115x3, 135x3, 140x3, 145x1, 150x1 (PR)
WOD: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees
Total: 87
Strength: Shoulder Press 3-3-3-1-1-1
115x3, 135x3, 140x3, 145x1, 150x1 (PR)
WOD: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees
Total: 87
Friday, February 1, 2013
Strength: Deadlift 5-5-5-3-3-3
WOD: Reps of 10-9-8-7-6-5-4-3-2-1
- Double Unders
- Burpees on a bumper (each burpee is completed by jumping and landing on top of a 45# bumper plate)
Don't really remember my numbers because I was so late blogging. I think I was up to 325 on deadlift?
Wednesday, January 30, 2013
Wednesday, January 30, 2013
Workout
5AM
Strength: Overhead Squat 5-5-5-3-3-3
95x5, 115x5, 125x5, 135x3, 140x3, 145x3
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
5AM
Strength: Overhead Squat 5-5-5-3-3-3
95x5, 115x5, 125x5, 135x3, 140x3, 145x3
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
Time: 13:40
Tuesday, January 29, 2013
Tuesday, January 29, 2013
Workout
6:30PM
Clean and Jerk
(95x3 cleans +1 jerk)2, (105x3+1)2, (115x3+1)2, (125x3+1)2, (135x3+1)2
Push press
135x5x5
6:30PM
Clean and Jerk
(95x3 cleans +1 jerk)2, (105x3+1)2, (115x3+1)2, (125x3+1)2, (135x3+1)2
Push press
135x5x5
Monday, January 29, 2013
Workout
5:30PM
Shoulder Press
5-5-5-3-3-3
95x5, 105x5, 115x5, 125x3, 135x3, 145x0 (two attempts)
Really tired today. Skipped conditioning.
5:30PM
Shoulder Press
5-5-5-3-3-3
95x5, 105x5, 115x5, 125x3, 135x3, 145x0 (two attempts)
Really tired today. Skipped conditioning.
Friday, January 25, 2013
Friday, January 25, 2013
Workout
9AM
Strength: Power Snatch 3-3-3-1-1-1
75x3, 95x3, 105x3, 115x3, 125x0, 125x1, 135x1
WOD: 5 rounds for time:
- 10 Burpees
- 5 Power Clean (135/ 95#)
- 10 Toes to Bar
Time: 8:13
9AM
Strength: Power Snatch 3-3-3-1-1-1
75x3, 95x3, 105x3, 115x3, 125x0, 125x1, 135x1
WOD: 5 rounds for time:
- 10 Burpees
- 5 Power Clean (135/ 95#)
- 10 Toes to Bar
Time: 8:13
Thursday, January 24, 2013
Thursday, January 24, 2013
Workout
5:30PM
Skill: Dips. Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Ups
5:30PM
Skill: Dips. Bar or Rings.
Accumulate 40 reps in as few sets as possible. 1-3 min rest between sets
WOD: "Diane"
21-15-9:
- Deadlift (225/ 155#)
- Handstand Push Ups
Time: 10:??
That sucked! Actually the deadlifts were no problem, but the handstand pushups were horrible--as always once I hit the wall I was all done.
Wednesday, January 23, 2013
Wednesday, January 23, 2013
Workout
4:30PM
Strength: Back Squat 3-3-3-1-1-1
205x3, 225x3, 240x3, 240x1, 260x1, 275x1
WOD: On the minute for 10:00:
- Odd Minutes: 10 Kettlebell Swings(53#)
- Even Minutes: 3 Snatches @95#
4:30PM
Strength: Back Squat 3-3-3-1-1-1
205x3, 225x3, 240x3, 240x1, 260x1, 275x1
WOD: On the minute for 10:00:
- Odd Minutes: 10 Kettlebell Swings(53#)
- Even Minutes: 3 Snatches @95#
Tuesday, January 22, 2013
Tuesday, January 22, 2013
Workout
6:30PM
Snatch (75, 85, 95, 105, 110)4
Snatch drop 3x5
45, 65, 75, 75, 75
EMOM for 15:00
3 Snatches@70, 3 28" box jump
6:30PM
Snatch (75, 85, 95, 105, 110)4
Snatch drop 3x5
45, 65, 75, 75, 75
EMOM for 15:00
3 Snatches@70, 3 28" box jump
Monday, January 21, 2013
Monday, January 21, 2013
Workout
9AM
Strength: Floor Press 3-3-3-1-1-1
165x3, 185x3, 195x3, 200x1, 205x1, 215x1
WOD: For Time
21-15-9:
- Power Clean (95/65#)
- Wall Ball shots
Time: 4:08
9AM
Strength: Floor Press 3-3-3-1-1-1
165x3, 185x3, 195x3, 200x1, 205x1, 215x1
WOD: For Time
21-15-9:
- Power Clean (95/65#)
- Wall Ball shots
Time: 4:08
Friday, January 18, 2013
Friday, January 18, 2013
Workout
9AM
Strength: Power Snatch 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x0, 1, 140x0,0,0
WOD: 3 rounds for time:
- 400m Run
- 10 Burpees
- 10 Sumo Deadlift Hight Pull (115#)
Time: 9:13
9AM
Strength: Power Snatch 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x0, 1, 140x0,0,0
WOD: 3 rounds for time:
- 400m Run
- 10 Burpees
- 10 Sumo Deadlift Hight Pull (115#)
Time: 9:13
Wednesday, January 16, 2013
Wednesday, January 16, 2013
Workout
9AM
Strength: Back squat 5-5-5-3-3-3
185x5, 195x5, 205x5, 215x3, 225x3, 235x3
WOD: Reps of 12-9-6
- Overhead Squat
- Front Squat
- Jerk (push, split, behind the neck)
9AM
Strength: Back squat 5-5-5-3-3-3
185x5, 195x5, 205x5, 215x3, 225x3, 235x3
WOD: Reps of 12-9-6
- Overhead Squat
- Front Squat
- Jerk (push, split, behind the neck)
8:3? @105 then 95#
Tuesday, January 15, 2013
Tuesday, January 15, 2012
Workout
6:30PM
Clean and Jerk
(105x3+1)2+(115x3+1)2+(125x3+1)3
Front Squat
160x5, 155x2x5 (long pause at the bottom)
6:30PM
Clean and Jerk
(105x3+1)2+(115x3+1)2+(125x3+1)3
Front Squat
160x5, 155x2x5 (long pause at the bottom)
Monday, January 14, 2013
Monday, January 14, 2013
Workout
6:30PM
Strength: Floor Press 5-5-5-3-3-3
135x5, 155x5, 165x5, 175x3, 185x3, 195x3
WOD: AMRAP in 10:00:
-10 Push Presses (95/65#)
-20 yard Bear Crawl
8 rounds +4 push presses
6:30PM
Strength: Floor Press 5-5-5-3-3-3
135x5, 155x5, 165x5, 175x3, 185x3, 195x3
WOD: AMRAP in 10:00:
-10 Push Presses (95/65#)
-20 yard Bear Crawl
8 rounds +4 push presses
Friday, January 11, 2013
Friday, January 11, 2012
Workout
9AM
Strength: Push Press 3-3-3-1-1-1
135x3, 155x3, 165x3, 175x1, 185x0, 1; 195x0, 0
Conditioning: For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up
9AM
Strength: Push Press 3-3-3-1-1-1
135x3, 155x3, 165x3, 175x1, 185x0, 1; 195x0, 0
Conditioning: For Time:
- 10 Box Jumps - games style (24/20″)
- 1 Deficit Push Up (hands on 25# bumpers or hand release)
- 9 Box Jumps
- 2 Push up
- 8 Box Jumps
- 3 Push up
….
- 1 Box Jump
- 10 Push up
Time: 3:55 including a short break to tie my shoe
Thursday, January 10, 2013
Workout
4:30PM
Skill: MuscleUps on the minute for 10:00. Try to improve from last week
2x8, 1x1, 0x2
Strength: Front Squat 3-3-3-1-1-1
135x3, 155x3, 165x3, 185x1, 195x1, 205x1, 215x1, 225x0
4:30PM
Skill: MuscleUps on the minute for 10:00. Try to improve from last week
2x8, 1x1, 0x2
Strength: Front Squat 3-3-3-1-1-1
135x3, 155x3, 165x3, 185x1, 195x1, 205x1, 215x1, 225x0
Still recovering from the flu and having a newborn in the house. Didn't improve on my muscle-ups this week but I think I will next. I need to remember to stay looser at the bottom and utilize more swing.
Thursday, January 3, 2013
Thursday, January 3, 2012
Workout
4:30PM
Skill: 2 Muscle Ups on the minute for 10:00
Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min. Scaling up options may be to do strict weighted pull ups or muscle ups. Scaling down may be banded pull ups or negatives. Whatever version you choose, it needs to be measurable so you can improve on it the following week.
2x8, 1x1, 1x0
Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run
Time: 9:21
4:30PM
Skill: 2 Muscle Ups on the minute for 10:00
Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min. Scaling up options may be to do strict weighted pull ups or muscle ups. Scaling down may be banded pull ups or negatives. Whatever version you choose, it needs to be measurable so you can improve on it the following week.
2x8, 1x1, 1x0
Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run
Time: 9:21
Wednesday, January 2, 2013
Wednesday, January 2, 2013
Workout
4:30PM
Strength: Front Squat 5-5-5-3-3-3
45x5, 135x5; 155x5, 175x5, 175x5, 185x3, 195x3, 195x3
Conditioning: Every minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left
35#kb
It's been a little while since my last post. Been busy with the holidays and the birth of our new baby. I did do some hikes with my 20+ pound daughter on my back, a 5k run, Fran, and some power clean technique work over a few days, but didn't have the time to post about it. Hopefully I'll be back on a regular schedule now.
4:30PM
Strength: Front Squat 5-5-5-3-3-3
45x5, 135x5; 155x5, 175x5, 175x5, 185x3, 195x3, 195x3
Conditioning: Every minute for 10:00:
- 3 Kettlebell Swings- Rt
- 3 Kettlebell Press- Rt
- 3 Kettlebell Snatch Balance- Rt
- 3 Kettlebell Swings- Left
- 3 Kettlebell Press- Left
- 3 Kettlebell Snatch Balance- Left
35#kb
It's been a little while since my last post. Been busy with the holidays and the birth of our new baby. I did do some hikes with my 20+ pound daughter on my back, a 5k run, Fran, and some power clean technique work over a few days, but didn't have the time to post about it. Hopefully I'll be back on a regular schedule now.
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