June 3rd, 2014

WOD

1. Work up to 1RM Front Squat

2. DE Upper – Push Jerk 12 x 2 at 50-60% + bands (red) with 1 minute rest between sets

3.  Work up to 1 RM weighted Pull-up

4. Rings Dips, kipping max reps x 3. Rest as needed between sets

5. 3 x 5 of Good mornings

1. 285 x 1

2. 105 x 12 x 2 (50% plus red bands)

3. 90 lbs.

4. 20, 14, 11

5. 3 x 5 x 145#s

May 14th, 2014

WOD

1. Work up to 3 RM Dead lift

2. DE Upper – Push Press 19 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

3. Work up to a 5 RM weighted pull-up

4. 3 sets of max unbroken kipping Ring dips, rest as needed

5. 3 x 10 back extensions

6. 3 sets of:

- 1 minute of farmers carry step-up for max reps

- 2 minute rest

1. 405 lbs. x 3

2. 105 x 9 x 3 explosive

3. 53 lbs. x 5

4. 15, 12, 10

5. Complete

6. 18, 18, 20 with 15@ plate in each hand

Feb 18th, 2014

WOD

Warm-up

1000m row

3 x 2 Sotts press (65#s)

1. 3 x 20 OHS w/95#s

2. 3 rounds, not for time:

10 chest to bar burpees

15 box jumps

3. 3 rounds, not for time:

10 ring dips

10 hip extensions

September 27th, 2013

WOD

1.  Metcon

5RFT:

5 Jerks, 155/105

10 Box Jump Overs, 24/20

2.  Skills

OTM x 15

Minute 1 complete 1 muscle up

Minute 2 complete 2 muscle ups

Minute 3 complete 3 muscle ups

Once you fail restart the ladder at 1 muscle up and begin the climb again.

1. 6:31 – scaled Jerks to 115#s

2. Scaled to 2 ring rows and 2 strict ring dips per muscle up

Did rounds 1-4, failed 5^th, started over 6-8, failed on 10^th (5 again), started over 11-13^th, failed 14^th (4 reps), then completed round 15 (1 rep-2/2)

September 20th, 2013

WOD

1.    Metcon

21-15-9 for time, of:

95# hang squat cleans

Ring dips

1. 8:54 or 9:54?  Not sure which is correct

September 9th, 2013

WOD

1.    Metcon

1.2.3.4.5... continue as high as possible, alternating between:

Power Clean, 205/140

Muscle up

2.  Snatch practice

1. 9 rounds + 4 PC

Scaled/subbed to 145# power clean and 2 ring rows & 2 strict ring dips in place of muscle-ups

2. Ugh! So tight in the right shoulder still

Did 1 power snatch + 3 OHS with 35# bar.

August 26th, 2013

WOD

1. For time:

21-15-9

Thrusters w/75 #s

Rings Rows

Ring Dips (Strict/non-kipping)

2. Light Snatches 

3x1

3. 3 sets, NFT

10 GHDs

10 Back extensions

Scaling/subbing due to injury sucks!

1. 9:55

2. 75#s

3. Complete.

August 23rd, 2013

WOD:

1.  Metcon

"Randy"

75 Power Snatches, 75/55

2.  Skills

OTMx12

Odd:  3-5 Squat Therapy

Even:  3-5 Muscle ups

**Scaled/subbed both**

1. 7:59

Scaled to 65#s

Had to go pretty slow as right shoulder is still pretty tight in the overhead position and I had to be pretty meticulous about form both on the way up and especially the way down to avoid re-tweaking my shoulder.

2. Subbed 5 scalled ring rows and 5 dips for muscle-ups

August 15th, 2013

WOD

1.  Metcon

"Open 13.4"

AMRAP 7:

3.6.9.12....

Clean and Jerk, 135/95 – Scaled  big time today, see below

TTB

2.  Clean Complex

3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.

High Hang - Pockets.

Hang - Mid thigh.

Low Hang - below knees but off the floor.

3.  Strength

3x5 Push Press, climbing – subbed today, see below

1. round 4 + 10 Clean and jerks

Scaled to 85#s due to shoulder.  Went really light due to last weeks shoulder injury.  Feeling much better each day, but still slow going.

2. 70 reps (round of 12 + 10 Clean and Jerks)

Scaled to 85#s due to my shoulder injury.  It is getting better a bit each day, but still feels like slow going.

3. 3x5 dips and 3x5 ring rows.  Subbed due shoulder.

July 22nd, 2013

Workout of the Day

1. Clean and Jerk

1RM

2.  Metcon

"Elizabeth"

21-15-9

Squat Cleans, 135/95

Ring Dips

1. 225# (pwr cln & jerk)

2. 9:29 (sqt cln)

Stopped at 225#s when I had a little bit of press out on the left side. Trying to work on improving my form on the olympic lifts this season vs. being all about the amount of weight lifted.  235#s is my max but I have not C&J'd more than 215 since I was in a car accident and tweaked my hip in Jan. of this year, so hitting 225 pretty well was very encouraging.

Elizabeth time was not a PR, but close to PR time and about 1 minute faster than when I did it in May.

Progress!

July 2nd, 2013

Workout of the Day

1.  AMRAP 20:

5 HSPU

7 C2B Pull ups

10 1-arm DB Snatch, 45/30 - alternating

2.  Skills:

OTM x 12:

Odd:  5-10 unbroken Ring Dips

Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.

1. 7 + 5 HSPUs

2. Ring Dips: 8, 6, 5,5,5,5

    OHS: 5, 4, 3, 3, 3, 3

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 7th, 2013

Workout of the Day

1. Back Squats

5 x 3 across (same weight)

2. ‘Elizabeth’

21-15-9 for time of:

135 lb. squat cleans

Ring dips

1. 305 lbs. all 5 sets

2. 10:25. About a 1:20 slower than my fastest time.  Rough day.

March 16th

Workout of the Day

A. Three sets for times of:

6/4 Muscle-Ups

12 Handstand Push-Ups

12 Toes to Bar

Rest 2 minutes

B. Four sets of:

Bench Press

Rest 2 minutes

Weighted Chest-to-Bar Pull-Up

Rest 2 minutes

Rep Scheme for both Bench and Pull-Ups:

*Set 1 – 3 reps @ 80%

*Set 2 – 2 reps @ 90%

*Set 3 – 1 rep @ 95%

*Set 4 – 1 rep @ 95+%

C. One set for max reps of:

Bench Press @ 80% of today’s heaviest single

If the athlete pauses more than 2 seconds at the top, the set should be terminated.

D. Three rounds for time of:

20 Walking Lunges with KBs (24/16 kg)

20 Chest-to-Bar Pull-Ups

20 Ring Dips

A. Did not do this for time. Feeling a little blown out today.

Scaled to 4 muscle ups, 8 HSPUs, 12 T2Bs x 3

B. 225/20, 255/35, 270/40, 275/40

C. Skipped. Had to break down the bench press set up before class

D. 13:12

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 15th, 2013

Workout of the Day

A. Three sets, not for time, of:

Muscle-Ups x 3-7 reps

Double-Unders x 40-50 reps

Toes to Bar x 12-15 reps

B. For times:

5 Power Cleans @ 80-85%

Rest 2 minutes

10 Power Cleans @ 70-75%

Rest 2 minutes

15 Power Cleans @ 60-65%

Please note load used and time – 275, 11 seconds

C. Three sets of:

Deadlift

*Set 1 – 8 reps

*Set 2 – 6 reps

*Set 3 – 4 reps

Rest 3-4 minutes between sets

Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

D. For time:

Row 1000 Meters

50/35 Handstand Push-Ups

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

15/10 Ring Dips

30 Double-Unders

A. Only went through twice  at the low end of reps

B. 205 x 5/0:32

185 x 10/46

155 x 15/0:38 (11/4 reps)

Power cleans were tough today!  155 felt super easy though, once I got down to the last set.

C. 8x315 lbs

6 x 345 lbs.

4x375 lbs.

Deadlifts were tough today too, but first time going over 300 for higher reps since accident

D. Scaled HSPUs to 30 - really weak on these lately!

10:00, then 2 rounds + 13 double-unders.

February 9th, 2013

Workout of the Day

A. Three sets, not for time, of:

Bar Muscle-Up x 2-4 reps

L-Sit x 30-45 seconds

Rope Climb x 2-3 ascents

Double-Unders x 40-50 reps

B. Four rounds for time of:

225/155 lb Deadlift x 10 reps

Toes to Bar x 15 reps

Rest exactly 3 minutes, and then . . .

C. Three rounds of:

20 Alternating Pistols (10 each leg)

20 Ring Dips

Rest exactly 3 minutes, and then . . .

D. Two rounds for time of:

20 Pull-Ups

30 Push-Ups

A) Only went through two rounds due to time.

Bar Muscle-ups: 2-4 attempts each round.  Got my first bar muscle-up! Did 3 singles total between the two rounds.

L-sits: 20 seconds each round

Rope Climbs 2 each round

Double-unders: 42 the first round, 58 the second (10-14 rep PR)

B. 5:59

C. 12:59

D. 5:22

Conquered a goat, got a PR on another goat (double-unders), got beat down on ring-dips and pistols and then beat down on push-ups after ring dips (in a good way).  A pretty good way to start the weekend. Thanks CJ for the workout.

January 23rd, 2013

Workout of the Day

A. Build to a heavy-ishDeadlift x 3 reps

Not proving anything here,just getting yourself prepared for the next section.

B. Three sets for times:

365/245 lb Deadlift x 3 reps

Muscle-Ups x 7/5 reps

Rest 3 minutes

Be smart here. If these loads are too heavy for you, scale to a load that is heavy, but manageable for 3reps.

C. For Max Reps:

2 Minutes of Rowing forCalories

2 Minutes of HandstandPush-Ups

2 Minutes of Wall Ball Shots(30/20 lb)

Rest exactly 4 minutes, andthen . . .

D. For Max Reps:

2 Minutes of Rowing forCalories

2 Minutes of Double-Unders

2 Minutes of Ring Dips

A. Worked up to 365.  Stopped there for today.

B. Scaled DL to 295 lbs.

1:44 /1 :53 / 1:44(muscle-ups in singles)

C. 48/13/23 (30 lb. med ball)

46/49/22

30 pound wall ball shots areworse than I imagined (I just got my 30 #er yesterday), but it makes the 20 lb.ball feel like nothing afterwards.  I couldnot get my double-unders going today. Tripped what seemed like a dozen times.  Rows felt awesome though.  I have done a lot of slow 80% recovery 5k rowsover the last two weeks while in injury recovery mode and it sure makes rowingeasier. 

I am forcing myself to keepingthe load and intensity down by using no more than 80% of the weight I canhandle in any movement or the Rx’d amount in metcons until my hip and back arefully healed up.  Feeling a lot better lastfew days, but I still want to slowly building up the intensity and not go toohard too fast.

November 21st, 2012

Workout of the Day

12 Days of Thankfulness

1 250 Meter Row

2 Muscle-Ups

3 Dumbbell Thrusters (55/35 lbs)

4 Burpee Box Jumps (24″/20″)

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings (32/24 kg)

8 Single-Arm DB or KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges with Dumbbells (55/35 lbs)

11 Ring Dips

12 Man-Makers (55/35 lb DBs)

Well, it’s not quite Christmas yet, but it might be time for a new monthly tradition of hardening up and slogging through a longer, lower intensity effort. Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .

1 – 250 Meter Row

2 – 2 Muscle-Ups, 250 Meter Row

3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row

. . . and so on.

Time: 60:26

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