Jan. 29th, 2014

WOD

Warmup:

1750m row

3x3 Sots press w/60#s

1. Work up to a heavy-ish 3RM Front squat

2. 3 x 12 hip extensions

3. 3 x 12 GHDs

Cool down:

1750m row

1. 235 lbs. 

2. 12, 12, 9/3

3. 12, 12, 12

December 30th, 2013

WOD

Warm-up: 2K row at moderate pace

1. EMOM x 8

2 x front squat with 75 to 80% of 1 RM

2. 5 x max-ish sets of chin-ups with palms facing you (supinated grip)

3. 5 sets:

30 second of max reps of hang power cleans w/40 to 45% of max 1RM (Should be almost unbroken)

90 second rest

4. Not for time:

3 rounds of:

10 GHDs

10 Hip extensions

50 single-unders

Warm-up 2k in 7:55

1. 205 x 2

2. 12,10,10,12,10

(Did first 3 rounds mixed in with warming up for front squats and did the last two sets after front squats)

3. 15, 15, 14, 14,14

4. Complete

First time working with jump rope in a long time.

Got 50 in a row pretty easily the first 2 rounds.  Not as easy the last.

Felt good.  My friend talked me into a daily medium distance warm-up row.  Loved it.  Felt much more warmed-up than I have in a while.

August 21st, 2013

WOD:

1.  banded pull-ups

5 x 8

2. Press

5 x 5

3. Barbell Step-ups

5 x 5 (each leg)

4. One legged deadlifts

5 x 5 (each leg)

5. 10 GHDs

10 Hip extensions

6. 5 sets of

1 minute row for calories

1 minute rest

1. (red + blue)

2. 105 lbs.

3. 75 #?

4. with 53# kettle bell

5. Done

6. 22, 24, 25, 25, 26 calories

August 16th, 2013

WOD

1. 4 rft:

6 DLs at 275

12 burpees

24 box jumps at 24"

2.  Skills

OTMx12

Odd:  3-5 Squat Therapy

Even:  3-5 Muscle ups

1. 11:58

2. 12 OTM

- squat therapy w/OHS

- 10 GHDs

- squat therapy

- 10 hip extensions

June 25th, 2013

Workout of the Day

1.  Snatch Grip Deadlift

5x3

2.  For Time:

30 Burpees

30 Pull ups

30 Thrusters, 95/65

30 Double Unders

30 KBS, 53/35

30 Wall Balls, 20/14

30 Box Jumps, 24/20

30 GHDSU

1. 205 x3 (across, hamstrings a little wiped)

2. 17:32

No ‘go’ – I suck today (and I am feeling very negative J)

May 21st, 2013

Workout of the Day:

A. Front Squat

3 x 3 Across

B. 3 rounds for time of:

24/12 alternating each leg, 95# static lunges w/bar in the front rack

12 GHDs

12 Hip extensions

C. 3 rounds, not for time:

8-10 strict pull-ups

8-10 ring dips

Rest as needed

A. 255 lbs.

B. 7:55?

C. 10/10, 8/10, 10/10

May 12th, 2013

Workout of the Day

A. Odd minutes – Strict HSPUs x 4,3

Even minutes – box jumps (24 inch) x 15

B. Straight arm pull-overs

3 x 10

C. One armed kettle bell presses

3 x 8

D. 2 sets of:

20 GHD sit-ups

20 Hip extensions

A. 20 minutes. 

HSPUs – 4-3-4-3-4-3-4-3-4-3

B. Complete with 45 lb. bar 

C. Complete with 44#KB 

D. Complete

April 28th, 2013

Workout of the Day

A. Odd minutes – Strict HSPUs x 3

Even minutes – box jumps (24 inch) x 15

B. Straight arm pull-overs

3 x 10

C. One armed kettle bell presses

3 x 8

D. 2 sets of:

20 GHD sit-ups

20 Hip extensions

A. 20 minutes. 

B. Complete with 45 lb. bar 

C. Complete with 1 pood/35 KB 

D. Complete

April 21, 2013

Workout of the Day

A. Odd minutes – Strict HSPUs

Even minutes – burpees (10)

B. 2 sets of:

20 GHD sit-ups

20 Hip extensions

A. 20 minutes. HSPUs were tough today, probably because of the burpees (vs. rowing last Sunday).  Started at 5, then 3, then 1 :(

5-3-3-1-1-1-1-1-1-1

B. Complete

April 10th, 2013

Workout of the Day

"Jorge"

For time:

30 GHD sit-ups

155 pound Squat clean, 15 reps

24 GHD sit-ups

155 pound Squat clean, 12 reps

18 GHD sit-ups

155 pound Squat clean, 9 reps

12 GHD sit-ups

155 pound Squat clean, 6 reps

6 GHD sit-ups

155 pound Squat clean, 3 reps

13:54

Later
10 x 5 strict pull-ups
3 x 20 push-ups

March 18th, 2013

Workout of the Day

1.  Overhead Squats

5 x 5 OTM, climbing to a heavy (not max) weight.  These can be taken from a rack.

1.  AMRAP 20:

10 Thrusters w/115 lbs.

10 C2B

3.  GHDSU

3x25 reps, not for time.

1. 135-145(F @ 4 rep)-135-135-135

2. Did 4 rounds for time, 9:27

3. skipped

March 2nd, 2013

Workout of the Day

A.  Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Box Jump x 10-12 reps

(practice cycling with feet on the box when hips open)

Toes to Bar x 12-15 reps

B.  CrossFit Games Open Event 11.6 and 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters

3 Chest-to-Bar Pull-ups

6 Barbell Thrusters

6 Chest-to-Bar Pull-ups

9 Barbell Thrusters

9 Chest-to-Bar Pull-ups

12 Barbell Thrusters

12 Chest-to-Bar Pull-ups

15 Barbell Thrusters

15 Chest-to-Bar Pull-ups

18 Barbell Thrusters

18 Chest-to-Bar Pull-ups

21 Barbell Thrusters

21 Chest-to-Bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Males – 100 lbs; Females – 65 lbs

C. Three sets of:

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

Ring Dips x 15-30 reps

Rest 90 seconds

A. 3x3 muscle-ups (singles)

Box jumps 3x12 (24")

T2B 3x12

B. 101 reps

106 last year on 12.5.  Broke up the thrusters too much :(

Felt strong on the movements. Conditioning still not quite at 100%.

C. GHD 15-15-15

Ring dips 15-15-12/3

February 23rd, 2013

Workout of the Day

A. Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Box Jump x 10-12 reps

(practice cycling with feet on the box when hips open)

Toes to Bar x 12-15 reps

B. For time:

10 Deadlifts (315/225 lbs)

20 Chest to Bar Pull-Ups

40 Wall Ball Shots (20/14 lb)

8 Deadlifts

16 Chest to Bar Pull-Ups

32 Wall Ball Shots

6 Deadlifts

12 Chest to Bar Pull-Ups

24 Wall Ball Shots

4 Deadlifts

8 Chest to Bar Pull-Ups

16 Wall Ball Shots

2 Deadlifts

4 Chest to Bar Pull-Ups

8 Wall Ball Shots

***Compare to December 19, 2012.***

C. Three sets of:

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

Ring Push-Ups x 20-30 reps

(or – if you’ve struggled with Ring Dips recently, practice sets of Ring Dips – choose appropriate reps to challenge you to make them unbroken)

Rest 90 seconds

A. Muscle ups: 4 singles x 3

BJs: 12 x 3

T2Bs: 12 x 3

B. 14:25

Small PR of 0:35, 15:00 in December.

Deadlifts/C2B combo killed me today

C. GHDs: 20-20-20

Ring push-ups: 20-18-16

January 28th, 2013

Workout of the Day

A. Take 20 minutes to build to today’s heavy Snatch

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

B. Five sets of:

Snatch Balance + Overhead Squat

Rest as needed

C. Four sets for max reps in 2 minutes and 30 seconds of:

Row 500 Meters

Handstand Push-Ups x Max Reps

Rest 90 seconds between sets.

D. Three sets of:

Stationary Dips x Max Reps

Rest 30 seconds

GHD Sit-Ups x 15-20 reps

Rest 30 seconds

A. Worked up to 180 lbs in the split snatch.  A PR for the split.

I stopped here because the 20 minutes were up and this was the first rep with any strain (did not want to go super heavy today).  I think that I have more in the tank for next time.

B. 115, 135, 145, 155, 165(F)

C. 5, 6, 7, 6

Getting the HSPUs back, these felt pretty good.  Need to push for that last rep a little harder.

D. Dips: 20, 11, 9

GHDs: 15, 15, bailed (started to feel like a strain on my hip/back when I started this set so I skipped the last one).

I am still only running at 85 to 90%, but I feel much more mobile this week than last week.  Especially so after an ART (active release therapy, not arts & crafts) session on Friday.  Going for two more sessions this week.  Diagnosed as a hip strain, so nothing too serious.

First time I have gone heavy on the snatch since before I got injured on 1/7, I wanted to wait until I was feeling fully up to it.  Trying the split at CJ’s suggestion (Thanks!!!) after going backwards on the squat snatch.  Squat snatch PR is 185#s.  The split snatch felt great today.  I should be able to match and pass my squat snatch PR using the split when I am back to full strength.

December 11th, 2012

Workout of the Day

A.  Three sets, not for time, of:

L-Sit x 30-45 seconds

Double-Unders x 40-50 reps

Handstand Push-Ups x 10-15 reps

(if you are weak overhead, perform these strict; if you need work on your kipping handstand push-ups, work on those)

B.  Every two minutes, for a total of 20 minutes:

Clean and Jerk x 2 reps

(try to perform both reps within the first 30 seconds of the work period)

* Sets 1-2 – 70-75%...165 to 175

* Sets 3-4 – 75-80%...175 to 190

* Sets 5-6 – 80-85%...190 to 200

* Sets 7-8 – 85-90%...200 to 210

* Sets 9-10 – 90-95%...210 to 225

C.  Back Squat

* Set 1 – 5 reps @ 70%...240

* Set 2 – 3 reps @ 80%...275

* Set 3 – 1 rep @ 90%...310

* Sets 4-6 – 2 reps @ 90%...310 x 2 x 3 sets

Rest 2-3 minutes between sets.

D.  Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

GHD Sit-Ups x 20 reps

Rest as needed

A) L-sit 20-20-20

DUs: 19/21, 46, 48

HSPU, strict: 5/3. 5/4, 5/3

B)Clean & Jerk

165, 165

175, 185

195, 195

200, 200

210x1(failed 2^nd rep), 210 (2^nd rep ugly press out)

Form went to incredibad after about 12-14 minutes.  Tired/lost focus? Not a good day for the Clean and jerk. I tweaked my low back a little during one of the heavier reps.

C) Back Squat

x5 245lb

x3 375lb

x1 310lb

x2 310lb

x2 310lb

Skipped set  6.  Low back was stiffening up a little from cleans and it did not seem smart to push it one more set.

D. No GH Raise pad on my at home GHD, subbed back extensions x 20

Back extension: 15/5, 15/5, 15/5

GHDs: 20,20,20

December 8th, 2012

Workout of the Day

1.5 – two hour class with Lincoln Brigham on Snatch/Olympic lifting fundamentals

175 lbs x 1 squat snatch

…then…

B.  For time:

50 Back Squats (135/95 lbs)

40 Pull-Ups

30 Shoulder to Overhead (135/95 lbs)

Rest exactly 5 minutes, and then . . .

C.  For time:

50 Front Squats (85/65 lbs)

40 Pull-Ups

30 Shoulder to Overhead (85/65 lbs)

Rest exactly 5 minutes, and then . . .

D.

Three sets of:

GHD Sit-Ups x 15-20 reps

Rest as needed

B. 10:19

C. 10:21

D. Complete

October 31st, 2012

Workout of the Day

A.  Front Squat

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 90%

Sets 4-8 – 5 reps @ 75-80%

Rest 2 minutes between sets.

B.  Five sets of:

Muscle Snatch x 1 rep

(build to heavy muscle snatch over the course of the five sets)

Rest 30 seconds

Stationary Dips x 15-20 reps

(add weight if you can make all 20 reps at bodyweight)

Rest 30 seconds

C.  Three sets of:

Snatch Pull x 3 reps @ 100% of 1-RM Snatch

Rest 45 seconds

GHD Sit-Ups x 15-20 reps

Rest 45 seconds

A) 195×5, 220×3, 250×1. 205x5, 205x5, 205x5, 215x5, 220x5

Hardest part was keeping a good rack position.  My shoulders are pretty tight this week.

Based on 275 1-RM.  This felt about right.

B) Muscle snatch 95, 115, ,135, 135, 135

Dips 15,15,15, 15, 15

Strict dips sets 1-3 and unbroken.  Then kipping dips broken up the last 2 sets. 13/2 4th and 8/3/2/2 on the 5th set

C) 185 pulls/ 3 x 20 GHDs

October 20th, 2012

Workout of the Day

A.  Build to a heavy-ish deadlift in 4-5 sets

B.  On the minute, every minute, for 8 minutes, complete:

315/215 lb. Deadlift x 3 reps

Burpees x 6 reps

(Be smart here, if these weights are more than 85% of your 1-RM, you need to scale the weight.)

Rest exactly 2 minutes, and then . . .

C.  On the minute, every minute, for 6 minutes, complete:

12/8 Chest-to-Bar Pull-Ups

12 for men, 8 for women on the minute.

Rest exactly 2 minutes, and then . . .

D.  Complete as many reps as possible in 4 minutes of:

10 Ring Dips

10 GHD Sit-Ups

If you are interested in comparing your results, we performed this same training session on April 28, 2012.

A. 405 lbs.

B. 20-23 seconds each round.

Burpees were pretty fast and felt good. Deadlifts were so-so speed-wise but were unbroken.

C. All rounds completed under the minute, but only went unbroken for rounds 1 & 2.

D. 4 rounds + 1 ring dip (3 rnds + 9 rings dip back on April 28th)

Huge improvement on dips since last time

Deadlifts felt heavy today and a little clunky

September 21st, 2012

Workout of the Day

A.  For time:

185 pound Clean and jerk, 30 reps

B.  Five sets of:

Close-Grip Bench Press x 5-6 reps

Rest 90 seconds

Toes to Bar x 12-15 reps

(keep these quick and unbroken)

Rest 90 seconds

C.  Three sets of:

Weighted Dips (Stationary) x 8-10 reps @ 20X2

(hold for two seconds at the top)

Rest 90 seconds

GHD Sit-Ups x 15-20 reps

Rest 90 seconds

A. For time:

185 pound Clean and jerk, 30 reps

Time: 5:59

B. Close-Grip Bench: 185×6, 205×6, 225×5(a little ugly), 215×5, 215×5

T2Bs unbroken: 15, 15, 15(started to lose some speed), 12, 9(lost speed and kip rhythm)

C. Tempo Dips: 10#sx10, 20#sx8, 20#x8

GHDs: 20, 20, 20(last 5 reps were pretty slow, pretty quick pace on the prior sets)

Sorry about deviating from the program. The 30 C&Js w/185s came up on the main site and in our gym recently and I just really wanted to test myself on it. Huge progress on a heavier weight WOD like that between when I started following the competitor’s blog late last year and now. Thanks CJ Martin!

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