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

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.

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.

Tuesday, May 7, 2013

Workout
10AM

Strength
Back Squat 3x5
245x3x5

Conditioning
3 rounds
Max Rep Front Squats @155
50yd lunges @45

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")

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)

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

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

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)

8:3? @105 then 95#

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)

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

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.

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.

Thursday, December 13, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3, 175x3x5
                Floor Press 3x5 (add 1-5# from last week)
45x5, 75x4, 135x3, 175x3x5
Conditioning: For time:
- 15 Thrusters (115/75#)
- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to Bar

Time: 8:02

Thursday, December 6, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
45x5, 95x4, 135x3, 170x3x5
                Floor Press 3x5 (add 1-5# from last time)
45x5, 95x4, 140x3, 165x5, 170x2x5
Conditioning: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Time: 8:45

Friday, November 29, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
                Floor Press 3x5 (add 1-5# from last time)

Conditioning: As many rounds as possible in 10:00 of:
- 10 Walking Lunges/ ea. leg
- 10 Kettlebell Swings (heaviest possible)

Monday, November 19, 2012

Workout
4:30PM


Strength: Overhead Squat 3-3-3-3
45,95, 115, 115, 135, 135
                 Split Jerk 1-1-1-1
95, 115, 135, 165, 185

Conditioning: As many rounds possible in 8:00:
- 8 Pull Ups
- 12 Front Squats (95/65#)
- 50ft Bear Crawl


7 rounds

Thursday, November 15, 2012

Workout
10AM


Strength: Front Squat 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3, 135x2; 165x3x5
                Floor Press 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3; 155x3x5
Conditioning: As many rounds possible in 8:00:
- 15 Push Jerk@75
- 15 Burpees

Choose a weight that allows you to keep moving the entire 8 min.  Remember Push Jerks, not presses.  Double knee bend on every rep!

Thursday, October 18, 2012

Workout
9:30AM


Strength: Front Squat 3x5 (add 5#)
45x5, 95x4, 135x3; 165x3x5
                Floor Press 3x5 (add 1-5#)
45x5, 95x4, 135x3; 155x3x5
Conditioning: As many rounds as possible in 8:00:
- 10 Burpees
- 10 Toes to Bar

5.75 rounds

Sleep
11PM-8AM (9 hours)

Thursday, October 11, 2012

Workout
9:30AM


Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3; 160x3x5
                 Floor Press 3x5 (add 1-5# from last week)
45x5, 95x4, 135; 155x3x5
Conditioning: Reps of 10-9-8-7-6-5-4-3-2-1 of (Partner WOD):
- Overhead Squat (95#)
- Burpee Pull up

Time:12:36

Sleep
9PM-9AM (12 hours!)

Thursday, October 4, 2012

Workout
9:30AM


Strength: Front Squat 3 x 5 (begin around 70% of your 1rm)
45x5, 115x4, 135x3, 155x3x5
                 Floor Press 3 x 5 (begin around 75-80% of  your Bench Press 1rm)
45x5, 115x4, 135x3, 165x5, 145x2x5
Conditioning:  Tabata Mash Up:
- Air Squats
- Push Presses (75#)

Sleep
12AM-8AM (8 hours, restless)