DU - Pull ups (23:08)

TUESDAY 100727

 

Double unders -- Pull ups

50-40-30-20-10

25-20-15-10-5

 

23:08

Front Squat

SUNDAY 100725

 

Double under warm up (ugly)

 

 

Front Squat 5-5-5

 

185-195-205(4)

 

 

Pull up Ladder (every minute)

1-2-3-4-5-6-7-8-9...

Deadlift 3RM (335)

FRIDAY 100724

Deadlift 3RM

225-275-315-335

THURSDAY 100722

THURSDAY 100722

4-min intervals / 1-min rest

Double unders: 74
HSPU: 15 (2" - 45-sec hold)
Burpee pull ups: 32 C2B
Row: 53 calories
OHS: 39 (75lbs)

Sleep: 6.0 (Madden/Criminal Minds)
Stress: 5 (homework)
Fatigue: 2

B: 4/3/0 (2 brauts, 2 apples)
L: 6/10/0 (pork chops, veggies, spiced apples, 12oz Pepsi)
S: 0/22/0 (3 x crown & Pepsi, chips, ice cream)
D: 7/0/4 (pork chop, mixed nuts)

1-mile run (7:37)

WEDNESDAY 100721

10-min warm up

1-mile run (7:37)
1:48-1:54-1:57-1:56

10-min cool down

Sleep: 7.5 (crazy dreams)
Stress: 5 (homework)
Fatigue: 2 (good til after big, late lunch)

B: 4/4/4 (eggs, peppers, mushrooms, 1 bacon strip, apple)
L: 10/2/6 (steak, 2 brauts, apple, mixed nuts)
S: 0/12/0 (NorCal margarita, crown & pepsi)
D: 2/2/2 (zone bar)

P/PP/PJ 3RM

TUESDAY 100720

3RM

Press 135
PP 165
PJ 175

Sleep: 7.5hrs
Stress: 6 (homework)
Fatigue: 1 (felt great)

B: 4/4/10 (eggs, peppers, mushrooms, apple, Tbsp coconut oil)
S: 3/3/0 (string cheese, apples)
L: 8/4/8 (steak, braut, green beans, mixed nuts)
D: 2/2/2 (zone bar). Skipped dinner?!
Fish oil & simple greens

Chelsea (4+11)

FRIDAY 100716

5 pull ups
10 push ups
15 squats

4+11

Cindy (11)

Running...

THURSDAY 100715

1-mile run. Rest 5-min.
800m run. Rest 4-min.
600m run. Rest 3-min.
400m run. Rest 2-min.
200m run.

7:48
4:19
3:12
2:05
:45
32:12

LSD

TUESDAY 100713

30-min run

Snatch T2B

MONDAY 100712

10-9-8-7-6-5-4-3-2-1

Power snatch (115-lb)
Toes to Bar

24:03

Sevens

SATURDAY 100710

Sevens rounds for time:

7 hang power cleans (115-lb)
7 burpees
7 pull ups
200m run

24:55

FRIDAY 100709

FRIDAY 100709

AMRAP20

5 TGU (35-lb)
10 ring dips (sm band)
15 wall balls

4 rds + 2 TGUs

Thruster (185)

WEDNESDAY 100707

20-min to find 1RM Thruster

135-165-175-185(F)-185-195(F)

AMRAP12

10 Db Push press (40-lb)
20 sit ups
30 OH plate walking lunges

3 rds + 3 lunges

FRIDAY 100702

3 rounds for time:

400m run
15 Kb swings (35lb)
15 K2E

15:00

WEDNESDAY 100630

6 rounds for time:

5 C&J (115lb)
10 burpees

(24:00)

OHS (155)

MONDAY 100628

20 minutes to find 1RM

135-145-155

AMRAP10

15 Kb swings (53lb)
30 jumping lunges

(4)

Snatch 1-1-1-1-1-1-1 (105)

FRIDAY 100625

Snatch 1-1-1-1-1-1-1
65-65-75-95-95-105-105

Slow today.  Several fails.  Was "floating" through third pull.  Not very explosive at 0515am I guess...  First week in a long time that I wasn't wrecked by the end of the week...  Progress...???


WEDNESDAY 100623

Bear Complex
7 sets of the following sequence:
Power clean
Front Squat
Push Press
Back Squat
Push Press
No regripping on the ground.  Touch and go seven times.
5 rounds.  Rest as needed between rounds (2:30)
95-95-95-105-105


TUESDAY 100622

7 rounds for time of:
10 pull ups
10 burpees
10 GHD situps

19:30


SATURDAY 100619

Deck of Cards
Teams of 3
Start with 400m run then start turning over cards individually
diamonds - 95-lb Thrusters
hearts - pull ups
clubs - burpees
spades - Kb high pull (53-lb)
Jokers - 400m team run
Aces - 11 reps
throw out 2s, 3s, 4s
I ended up doing 50 of our team's Burpees... (ouch)

19:38

Press 3-3-3-3-3 (135)

THURSDAY 100617

Press 3-3-3-3-3

95-115-135-155(F)-145(1)

3RM PR (135)
1RM PR (145)

After Party
3 rounds for time
30 OH weighted walking lunges (45#)
20 wall balls

14:58

Pulled right quad...

Deadlift 2-2-2-2-2 (275)

TUESDAY 100615

Deadlift 2 reps every 2:30 (275)

CFOT Chipper

SUNDAY 100613

For time:

30 double unders
20 OHS (75#) 20
20 pull ups
20 HSPU (75# press) 15/5
20 snatches (75#) ugly
400m run (~3:00)

14:45

PT push ups (25-15-10)

MONDAY 100607

3x25 push ups
1-min rest btw sets

Do as many as you can then go to your knees to finish up the set of 25.

Got 25-15-10

Back squat (225) 4x400m

FRIDAY 100604

10 minutes to find 1RM back squat:
185-205-225-235(F)

Tweaked hips around back at bottom of the squat. Crap.

4x400m rest 2, 3, and 4 minutes.

1:25, 1:32, 1:34, 1:34

Score is total seconds on sprints minus Back Squat weight. Lower or
negative number is better.

365-225=140

Snatch (135)

WEDNESDAY 100602

10-min to find Snatch 1RM (135)

Rest 2 min

4 rounds for time:
5 snatch (95-lb)
20 double unders
10 pull ups

20:13

AMRAP 12

TUESDAY 100601

AMRAP in 12 minutes of:

20 Double Unders
10 Box Jumps, 24"
10 weighted walking lunges, 24kg Kb

Buy in: 20 HSPUs
Subbed wall walks (3:00 - 7 ww)

7 wall walks
3 rds + 3 lunges

Snatch (105)

Snatch 1-1-1-1-1 (80%)
105lbs

METCON
3 rds for time:
25 snatch balances (65-lb)
50 ab mat sit ups

19:58

75 Burpees (11:47)

TUESDAY 100525

75 burpees
Every minute do 5 pull ups.

11:47
55 total pull ups

Cindy - Deadlift

SATURDAY 100522

5 rounds for time of:

3 rounds of Cindy
225-lb deadlift, 5 reps

30:02

Front squat - slapping push ups

FRIDAY 100521

Back squat 5x3 (135#)

Fast explosive reps outta the bottom. 60% of your 3RM. Rest exactly
60 seconds between sets.

AMRAP 10

10 Kb front squats (32kg)
15 alternating slapping push ups

5 + 6 FS

Fight Gone Bad (246)

THURSDAY 100520

Fight Gone Bad (246)

Wall balls (20#)
SDHP - 75lbs
Box jumps - 20"
Push press - 75lbs
Row - calories

94/81/71

Only highlight was 31 wall balls at the very beginning. Everything
else needs work...

Rest Day

WEDNESDAY 100519

Rest Day

APFT

TUESDAY 100518

50 push ups
60 sit ups
16:00 2-mile run

Meant to treat this as a rest day but even doggin this PT test kicked
my butt because CrossFit is still smoking me. Need to get more
sleep. More eats better. Less Crown & Pepsi...

OHS (185)

MONDAY 100517

10-min to find your 1RM OHS

155-175-185(F)-185

Rest 2-min

3 rounds for time

10 OHS (135)
50 double unders

19:58 (10-8-6)
Got 15 DU in a row at one point

Clean & Jerk (175)

SUNDAY 100516

Clean & Jerk 1RM in 10-min

175lbs

1 mile run

8:30 (8:00 + shoe change)

AMRAP

FRIDAY 100514

10 pull ups

AMRAP in 15 min:

5 HSPU (med/sm)
10 Front Squats (145)
15 Toes to Bar (T2B)

3 + 4 FS

Split Jerk (195)

WEDNESDAY 100512

Split Jerk
Find 1RM in 10-min period.
155-165-175-185-195

Rest 2 minutes.

AMRAP in 8 minutes:
30 double unders
7 CSB Pull Ups

2rds + 7 DUs

NE Regionals WOD

TUESDAY 100511

For time:

50 box jumps (24")
40 Kb swings, 24kg
30 barrier burpees (over sandbag)
20 Kb squat cleans, 24kg
10 push press (30# DB) too light
20 Kb SC
30 B burpees
40 Kb swings
50 box jumps

25-min cutoff

DNF - 7 box jumps

Outlaw CrossFit Day 1

MONDAY 100510

Mag 7 ab workout

Early morning run to O'club hill and back. 19:06

Afternoon WOD
5-4-3-2-1 rep rounds for time
Muscle ups
115-lb Bear Complex
(power clean, front thruster, back thruster is one rep)
subbed 4 pull ups and 4 ring dips per MU (dips with mini band)

19:04

200-400-600 (7:35)

SUNDAY 100500

Run 200m
Rest same time
Run 400m
Rest
Run 600m

7:35

Calves hurt like shit. Walked back.

Row push row

FRIDAY 100507

Row 1000m
30 push ups
Row 750m
20 push ups
Row 500m
10 push ups

12:48

5k run (30:03)

TUESDAY 100504

 

5k run

 

30:03

 

with VFFs

SUNDAY 100502

SUNDAY 100502

 

50 Med Ball Cleans

10 muscle up progressions from knees

10 pull ups

40-8-8

30-6-6

20-4-4

10 Med Ball Cleans

2 muscle up progressions

2 pull ups

 

14:12