June 12th, 2013

WOD:

‘Tabata something Else’

32 intervals of 20 seconds of work followed by a 10 second rest, repeated 8 times per exercise in sequence with the following 4 exercises (no rest between exercises):

- pull-ups

- push-ups

- sit-ups

- squats

Score is total of reps from all 32 intervals.

Score - 290

WOW!  I suck at this right now!

Pull-up: 11-10-8-7-6-6-6-6=60

Push-up: 10-10-10-9-6-6-5-6=62

Sit-up: 10-10-9-8-8-8-8-8=69

Air squat: 14-12-12-12-12-12-12-13

May 18th, 2014

WOD

1. 100m row for time:

2. ‘Tabata This’

Tabata Row (calories)

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

1. 0:17.7

2. 8+11+4+5+8=36

Blew up on pull-ups

8,7,7,7,5,5,5,4

May 17th, 2014

WOD

1. Work up to 1 RM Press

2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets

3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

4. 1 set each, rest as needed:

Max butter fly pull-ups

Max Chest to bar pull-ups

Max kipping pull-ups

5. 3 x 5 Glute ham raises

1. 175

2. 165 x 12 x 2. Plus purple band.

3. 105 x 9 x 3.  Plus purple band.

4. 12, 8, 8

4.15

10

15

5. 5. 5, 3

April 19th, 2014

1. Worked up to a heavy-ish full snatch

155

2. Worked up to a heavy power snatch

165

3. ‘Grace’

 For time:

30 Clean and jerks w/135 lbs.

4. Three sets of:

Max unbroken thrusters w/95#s

Max unbroken butterfly pull-ups, chest to bar pull-ups and then kipping pull-ups (switching movements each set)

Rest as needed between exercises

5. 200m Farmers carry with 50#+ handles

1. 155 #s

2. 165 #s

3. 4:27

4. thrusters 12, 12, 12

Butterflys pull-ups: 15

Chest to bar: 10

Kipping: 15

5. Had to put them down about 2/3 of the way

Hip still sore.  Need to go get some work down on it this week

Feb. 25th, 2014

WOD

1. 3 x 20 reps of front squats with 50% of 1 RM

2. 30 Double-unders, not for time, immediately followed by:

3.         2 minutes of Power Snatches 95#/65#

2 minutes of Pull up

2 minutes of Shoulder 2 overhead 95#/65#

2 minutes of Burpees over the bar

2 minutes of Wall ball shots

4. 30 Double-unders, not for time, immediately followed by:

1. 15x135#s, 20x125#s, 15x125#s

2. Complete, got 18 reps UB

3. 105

PS – 14, PUs-26, STO-20, Burps-20, WBS-25

4. 8-10 reps bunches

Feb. 12th, 2014

WOD

Warm-up:
500m row
2x3 Sots Press with 65#s

1. 3 sets of:
20 reps of back squat with 50% of 1 RM (155#s)
2-3 minutes rest between sets

2. 3 sets of:
10 to 20 unbroken kipping pull-ups
10 to 20 shoulder presses with 50% of 1 RM (90#s)

3. 3 sets of 10 to 20 unbroken hip extensions


1. 155#s x 20/20/20 (nauseating)
2. pull-ups 15/12/11
Press 90#s x 15/15/11
3. 15/11/11

Feb. 9th, 2014

WOD

Warm up:

1000m row

1. 15 min. AMRAP

5 pull-ups

7 push presses, w/95#s

15 squats

1. 13 rounds?

Jan. 28th, 2014

WOD

Warm-up:

Row 1500

3x3 Sot's Press w/60#s

1. 21-15-9 for time of:

OHS w/95 #s

Box jumps, 24”

Pull-ups

Time: 10:41

Jan 1, 2014

WOD

Warm-up: 2K row at moderate pace

1. 10 min AMRAP:

5 pull-ups

7 dead lifts w/205#s

9 boxjumps, 24 inch

2. 3 sets:

30 unbroken fast push presses w/45#s

Warmup: 7:55

1. 7 + 6 boxjumps

Jump up and step down on boxjumps

2. 3 unbroken sets

October 7th, 2013

Took the last 3 days off and started up a 6 month muscle/strength gain program today run by the team from Barbell Shrugged.

WOD - DAY 1

1. Hang Power Snatch (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

2. Barbell Walking Lunge (5 x 5), per leg

3. Power Jerk, behind the neck (3 @ 50%, 3 @ 60%, 3 @ 65%, 2 x 2 @ 70%)

4. Conditioning:

10 Rounds for time each round:

6 Pull-ups

6 Push-ups

6 Pistols or 12 jump lunges (per leg)

rest 2 min between rounds

1. 75 lbs. x3, 85x3, 95x3, 105x2x2*

2. 105 lbs. 5 x 5 per leg

3. 75 lbs. x3, 85x3, 95x3, 105x2x2*

*Stayed pretty light on snatches and jerks due to my right shoulder still being somewhat banged up

4. Did kipping pull-ups first 3-4 rounds, then switched to strict due to shoulder.

Did pistols up to round 7.  Was over 30 seconds slower than fastest round, so scaled back to jumping lunges to keep intensity/conditioning effect up

1 – 1:15

2 – 0:57

3 – 1:31

4 – 1:26

5 – 1:23

6 – 1:24

7 – 1:38

8 – 1:03

9 – 0:56

10 – 1:02

August 24th, 2013

WOD

1. Not for time:

3 reps of slow, good form Front Squats / Back Squats * until you can’t increase weight without sacrificing form

5 reps (each arm) of kettle bell single arm, alternating presses

5 banded (strict) pull-ups

Repeat*

* Start with front squats and go up in weight each round.  When you cannot go up in weight, start the next round with the same weight but do 3 back squats.  Go up in weight until you cannot go up another weight.

* 5-6 rounds of pull-ups and KB presses

2. For time:

400 meter row

21 Burpees

300 meter row

15 Burpees

200 meter row

9 Burpees

200 meter row

9 Burpees

300 meter row

15 Burpees

400 meter row

21 Burpees

1. FS: worked up to 185 before back started to tighten up

BS: worked up to 255

2. 15:15

Burpees unbroken

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 3rd, 2013

WOD

1.    Metcon

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)...scaled to 30 pull-ups

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Kandi and I did this together.  We had no rope, so we scaled/substituted 30 pull-ups for the rope climbs. Kandi scaled the thruster weight too (85#?)

5 rounds + 8 thrusters + 13 pull-ups

July 30th, 2013

WOD

1.    Metcon

"AMRAP 10 Fran"

Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.

Thrusters, 95

Pull ups

2.  Skills

OTM x 10

6 Pistols, alternating 3 each leg

1. 1 round + 45 reps

135 total

2. Done. Pistols felt pretty good consider I did Fran right before.

July 27th, 2013

WOD

1.  Metcon

1000m Row, (500m each).

400 Double unders

300 HR Push ups

150 KBS, 70/53

100 Pull ups

One athlete works while the other rest.  If you don't have a teammate split the reps in half.

41:40 with Kandi

Scaled some of the push-ups (I did 150/she did 85 reps) and scaled the KB swings to 1 pood for her.

July 6th, 2013

Workout  of the Day

 

‘Cindy’

20 min. AMRAP

5 Pull-ups

10 Push-ups

15 Squats

  

Score: 16 + 1 squat

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)

June 21st, 2013

Workout of the Day

1.  For time:

10.9.8.7.6.5.4.3.2.1 Jerks, 185/135

2-4-6-8-10-12-14-16-18-20 Pull ups

Round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups. 

2. Front squat 5 RM

1. 16:19

Scaled to 165 lbs./70% of my jerk 1 RM

Butter fly pull-ups for the most part

2. 205 lbs. x 5

I did not have my belt with me and my back was feeling a little tight from a strain last week, so I kept it light and stopped at 205 lbs.

May 18th, 2013

Workout of the Day

A. 20 min AMRAP    

10 Wall ball shots w/30# ball

10 Pull-ups

10 KB swings w/70# KB

10 Toes to bar

7 rounds + 7 wall balls

Butter flied all my pull-ups today.  Butter fly kip felt really good.

March 9th, 2013

Workout of the Day

A. Three sets for times of:

15 Pull-Ups

20 Shoulder to Overhead (95/65 lbs)

25 Push-Ups

Rest 2 minutes

B. For max meters:

3 Minutes of Rowing

Rest 3 Minutes

2 Minutes of Rowing

Rest 2 Minutes

1 Minute of Rowing

A. 2:21 – 2:58 – 2:41

B. 847 – 581 - 320

Sort of wiped out from yesterday.  Tried to a do a low intensity ‘recovery row Friday afternoon and just was not feeling it all and stopped rowing at about 2 minutes in.

Short Workout today.