Saturday, June 30, 2012

June 30th, 2012


Workout of the Day

Part A.

 100 pull-ups for time

Part B.

 150 burpees for time

Friday, June 29, 2012

June 29th, 2012


Workout of the Day

A.  Two sets of:
Front Squat x 8-10 reps @ 75% of 1-RM
Rest 4 minutes

B.  Three sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 3 minutes

A. 8 x 225#s x 2
B. 5 x 300#s x 3

Thursday, June 28, 2012

June 28th, 2012


Workout of the Day

6 Rounds for time of:
 5 HSPUs
 10 Pull-ups
 10 Hang power cleans w/50 lb. dumbbells

Time: 19:34

Tuesday, June 26, 2012

June 26th, 2012


Workout of the Day

A.  Three sets, not for time, of:
L-Sit x Max Hold
Handstand Walk x 15 Meters
Skin the Cat x 3-4 reps

B.  Take 10-12 minutes to build to a heavy Snatch Balance

C.  “Lil’ Nate”
Complete as many rounds and reps as possible in 8 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)

Rest exactly 4 minutes, and then . . .

For time:
Perform exactly as many rounds and reps as were completed in the 8-minute AMRAP above of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)


A)L-sit: 30,20,20 sec
HS walk: still very broken up, but feel that I am getting closer to getting it
Skin the cats :4,4,4

B)165#. Failed at 175# and ran out of time.

C1)4 Rnds + 2 HSPUs
C2)11:27
All strict HSPUs

Monday, June 25, 2012

June 25th, 2012


Workout of the Day

A.  Four sets of:
Front Squat x 5 reps @ 75% of 1-RM
Rest 2 minutes

B.  Five sets for times of:
Touch and Go Power Clean and Jerk x 6 reps
Rest 2 minutes
“Grace” speed, but build in weight over the course of the five sets, goal is to determine how much you can handle in touch and go rhythm . . . AND to handle more than you used on June 1, 2012.

C.  Four sets of:
Back Squat x 5 reps @ 75% of 1-RM
Rest 2 minutes

D.  Four rounds for time of:
10 Burpees
15 GHD Sit-Ups
30 Double-Unders


A. 225#s (75% of 300 1-RM)

B. 145, 155, 170, 180, 185#s
Heaviest set was 10 pounds more than on June 1st

C. 280#s (75% of 375 1-RM)

D. Four rounds for time of:
10 Burpees
15 GHD Sit-Ups
30 Double-Unders (**subbed 20 air squats**)

Time = 7:55


Saturday, June 23, 2012

June 23, 2012


Workout of the Day

A.  Take 15 minutes to build to a heavy Snatch
(doesn’t need to be a PR, listen to your body – if you feel good, go up in weight, if not, work speed and mechanics)

B.  Complete as many rounds and reps as possible in 6 minutes of:
185/125 lb Power Clean x 4 reps
Chest-to-Bar Pull-Ups x 8 reps
Rest exactly 4 minutes, and then . . .

C.  Complete as many rounds and reps as possible in 6 minutes of:
135/95 lb Snatch x 5 reps
Burpees x 10 reps
Rest exactly 4 minutes, and then . . .

D.  For time:
Row 1000 Meters


A. 165
Stayed light.  Not really feeling that 3rd pull today.

B. 5 rounds flat.
I got the first 8 pull-ups butter C2B (6/2). I have never gotten more than one C2B with a butterfly kip, so that was pretty sweet. The next round I also got them with a butter fly kip, but more broken up this round.  The rest of the C2Bs were with a regular and pretty broken up.

C. 4 + 2 Snatches
135 snatch felt heavy today.  I think I cycled through 5 unbroken the first round. 3/2 the second and then after singles.  The combo of the 5 heavy-ish snatches and burpees really made these burpees suck.

D. 3:24
I watched Shane's rowing stroke rate CF Journal video before the WOD.  Check it out, it was really interesting  I tried to maintain the 32 stroke rate he suggested for this rowing distance.  That stroke rate felt pretty good right up until about 400 to 450 meters.  After that it got pretty uncomfortable. Then I fell back to 28-29 strokes per minute until the last minute, which was still challenging but felt more sustainable and powerful.

Good Workout!

Friday, June 22, 2012

June 22st, 2012


Workout of the Day

A.  Three sets for times of:
5 Strict Handstand Push-Ups to Deficit
(choose depth of deficit based on ability to complete 5 unbroken)
10 Toes to Bar
20 Unbroken Double-Unders
(if you trip the rope, restart the count)
Rest 2 minutes

B.  Four sets of:
Front Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes

C.  Five sets for max reps of:
30 seconds of Shoulder to Overhead (185/125 lbs)
90 seconds of Rest

D.  Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes


A 0:47, 0:52, 0:55
subbed 15 air squats for double-unders.  Can't jump my right foot presently.  HSPUs to floor 1st set. 1 inch deficit rounds 2 and 3 (hands on 10# bumper plates). 

B: 210#x4x5

C: 5, 5, 6, 5, 5

D: 365#x4x5

Sunday, June 10, 2012

June 10th, 2012

Workout of the Day


For time:

21-15-9
Chest-to-Bar Pull-ups
Ring dips

Time - 9:01


Not sure why it flared up all the sudden but what I thought (or hoped) was a soft tissue sprain or strain in my right foot has gotten suddenly worse after week of getting slowly better.  Woke up this morning and it really, really hurt every time I walked on it and then aches dully when I am not.  It is much worse than it has been ever.

Going into the doc to get it checked out tomorrow.


Saturday, June 9, 2012

June 9th, 2012

Taking today off.  Not feeling 100% today, I think I may just need an extra rest day.

Friday, June 8, 2012

June 8th, 2012


Workout of the Day

A.  Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Toes to Bar x 10-12 reps
Handstand Push-Ups x 8-12 reps

B.  Take 10-15 minutes to build to a heavy Snatch
(let your body guide the loading – if you feel quick and efficient, work heavy)

C.  Take 10-15 minutes to build to a heavy Clean and Jerk
(as with snatch, let barbell speed and “feel” dictate the loads)

D.  Four sets of:
Back Squat
Set 1 – x 4 reps @ 70%
Set 2 – x 4 reps @ 75%
Set 3 – x 4 reps @ 80%
Set 4 – x 4 reps @ 85%


A. Muscle-Ups: 5 singles x 3
T2Bs: 12 reps x 3
HSPUs: 4 strict/4 kipping x 2, 5 strict/5 kipping x 1 round
I decided to practice my kipping HSPUs a little today.   I almost always do strict.

B. Worked up to 155#s. Had trouble getting under the bar today. I failed twice at this weight before getting it.

C. Worked up to 205#s. Same story as above. No pop.

D. Complete based on 375# 1-RM
Squats felt heavy today.

Wednesday, June 6, 2012

June 6th, 2012


Workout of the Day

A.  Every minute, on the minute, for 6 minutes:
315/225 lb Deadlift x 5 reps

B.  Every minute, on the minute, for 6 minutes:
225/155 lb Clean x 3 reps

C.  Every minute, on the minute, for 6 minutes:
135/85 lb Snatch x 3 reps

D.  Every TWO minutes, for a total of 3 sets, complete:
400 Meter Run
For each segment of A-D:
  • Move immediately to the next task after each 6 minute period.
  • Note time to complete the task at every interval.
  • If you fail to complete the task within the allotted period, finish the assigned number of reps and rest the remainder of the period in which you ran into.
  • And of course, scale as necessary.


All weights as Rx’d, but rowed 500m vs. running 400 for part D
A. Deadlifts 14-15 seconds, unbroken
B. Cleans 10-11 seconds, fast singles
C. Snatches 8-9 seconds, unbroken
D. Rowed 500m: 1:40/1:48/1:40

Cleans and snatches were power vs. full/squat. I was a little worried about the 225# cleans, but despite a really early arm pull today and some semi-ugly tech, the bar flew up quick and pretty easy. Deadlift felt heavy at first, but got easier. There may have been a 1-2 13 second rounds in there, but not sure. 

Tuesday, June 5, 2012

June 5th, 2012


Workout of the Day
A.  Take 10-15 minutes to build to a heavy Split Jerk
(if it feels good, go for a new 1-RM, if you feel slow, work for perfect mechanics with lighter loads)

B.  Three sets of:
Dumbbell or Kettlebell Overhead Press x 6-8 reps @ 2111
(use the heaviest DBs or KBs possible while still achieving the assigned rep range)
Rest 60 seconds
Good Mornings x 4-6 reps @ 3011
Rest 60 seconds

C.  Five rounds for time of:
20 Kettlebell Swings (32/24 kg)
10 Chest-to-Bar Pull-Ups

D.  Two sets of:
GHD Sit-Ups x 20 reps
Rest as needed


A. Worked up to 205 and then went back to 185 to work on form. Good pop driving the bar up, but was having difficulty with timing/technique. Everything felt extra heavy today. Low back felt a little stiff/warmed up slowly

B. KB Press: 44#sx8, 53#x7, 53#sx6
Good Mornings: 75×6, 95×6, 95×6 (went a little light on these because my low back was tight during the jerks)

C. 11:19
20 unbroken reps on KBS 1st rnd, then 10/10 2nd and very broken the rest of the sets. C2Bs were only 2-3 at a time. These were very tough today. Sort of sputtered out about halfway through this metcon.

D. Done

Monday, June 4, 2012

June 4th, 2012


Workout of the Day

A.  Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Set 5 – 100% of 1-RM
Set 6 – 103% of 1-RM (optional)
Set 7 – 105% of 1-RM (optional)

B.  Five sets for times of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
Rest exactly 2 minutes


A. Previous 1-RM was 290 lbs.
1) 205 lbs.
2) 235
3) 260
4) 275
5) 290
6) 300 (10# PR)
7) 305 (F)
Rep with 300 was solid, but a little rough in the core area.  Legs felt good with the heavy weight. I failed at the bottom with 305, may have psyched myself out.  Happy with 300/10# PR.

B) Still not running.  Did 500m row & 30 wall balls.  Went unbroken on first 3 rounds, but broke at 15 reps 4th & 5th rounds. Then I only did 4-7 reps at a time.
3:02/3:06/3:06/3:20/3:23

Saturday, June 2, 2012

June 2nd, 2012


Workout of the Day

A.  Three sets for times of:
5 Muscle-Ups
10 Meter Handstand Walk
15 GHD Sit-Ups
Rest 2 minutes

B.  “Lynne”
Five sets for max reps of:
Bodyweight Bench Press
Rest 20 seconds or less
Unbroken Pull-Ups

C.  At recovery pace:
2000 Meter Row
or,
20-30 Minute Swim (stroke technique focus, not speed)


A) Did not do this for time. This was just completed as a not for time skill warm-up. HS walks still pretty broken up.
B) My body weight fluctuates between 220 to 225 lbs. lately (I have not been super strict on my diet). Used 225 lbs.
7/30
5/20
5/20
5/15
3/16
Total reps = 126
Little off on the rest times between bench and pull-ups due to spotting for my training partner.
B2) For time, 21-15-9 of
95# Front squats
Burpees
Pull-ups
Time: 7:05
Did this WOD along with the other coaches at my gym after A & B and a semi-regular coaches clinic.  Not surprisingly, I tore my hand in two spots.
C)8:02
May have gone a little fast for a recovery row

Friday, June 1, 2012

June 1st, 2012


Workout of the Day
A.  Four sets of:
Front Squat x 4 reps
(perform all sets at 80% of your 1-RM)
Rest 2 minutes

B.  Five sets of:
Touch and Go Power Clean and Jerk x 5 reps
Rest 2 minutes
“Grace” speed, but build in weight over the course of the five sets. Goal is to determine how much you can handle in touch and go rhythm.

C.  Four sets of:
Back Squat x 5 reps
(perform all sets at 70% of your 1-RM)
Rest 2 minutes

D.  Three sets, not for time, of:
GHD Sit-Ups x 12 reps
Glute-Ham Raises x 6-8 reps


A. 235 lbs., 4 x 4 (80% of 1-RM of 290)

B. 135, 145, 155, 165, 165, 175 lbs.
Felt kinda of clunky on these. Once I let go of the hook grip, it got better, then got a little clunky again at 165 the first time. Second time felt better, so I went on to 175. Need to be more smooth then fast and work push jerking the weight vs. push pressing it.

C. 265 lbs. 4 x 5 (70% of 1-RM of 375)

D. GHDs: 3 x 12
Glute Ham Raise: 8, 4/3, 4/2
Huge PR on GHRs. Could maybe do 1-2 before.