March 22nd, 2014

WOD


1. Work up to a 5 RM Deadlift

2. Do more sets with 90% of #1 x 5

3. For time:
2 rounds of:
5 Thrusters w/115#s
5 burpees over the bar
5 STO w/115
5 burpees over the bar

Rest for time equal to the time that it took complete the two rounds, then repeat

1. 385 lbs. x 5
2. 345 x 5 x 2
3. 2:44, 3:37

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

July 12th, 2013

Workout of the Day

1.  Metcon

"Open 12.3"

AMRAP 18:

15 BJ, 24/20

12 S2O, 115/75

9 TTB

2.  Skills

5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today. 

3. 3 x 5 Good Mornings

1. 7 rnds + 2 box jumps

(may have done 8+2, lost count)

TTB were fine.  High reps of STOs and box jumps are goats

2. 10 x 5 C2B (max C2B was 16 on 6/28)

3. 115 x 3 x 5

May 19th, 2013

Workout of the Day:

A. 20 minutes:

Odd minute 10 x 115 push jerk

Even minute 200 meter row

A. Complete! Tough

May 5th, 2013

Workout of the Day

A. 3 x 5 Press, across

B. Odd Minutes - 10* Push Jerks w/115#s

Even Minutes - 20 Double-unders

A. 140#s

B. 20 minutes (10 rounds)

Started with 135, then dropped to 115.  Had to drop reps too.  Goal is get reps without putting down the bar (ideally, unbroken reps) and had to scale it to get them

Went 135x10, 135, 135x8, 115x10, 115, 115, 115x8, 115x8, 115x8, 115x8

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.

February 27, 2013

Workout of the Day

A. Three sets, not for time, of:

Bar Muscle-Ups x 2-5 reps

Handstand Push-Ups x 5-15 reps

(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. If you’re proficient with both, add a deficit. Adjust the reps based on your ability and whether you chose strict or kipping.)

Kettlebell Snatch x 8-10 reps each arm

B. Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

D. Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

*At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

Compare results to December 18, 2012.

A. Not able to get a bar muscle-up today (have gotten them before)

Kipping HSPUS 5/6/8

10 reps x 3 with 1.5 pood KB

B. 38 reps (8 STO), + 3 reps vs. 18 DEC

C. 56 reps (26 STO), + 2 reps vs. 18 DEC

D. 11:13 vs. 11:58 18 DEC

Feeling kind of down on myself after this WOD, but after checking my result on December 8th see that I PR'd on each part of the metcon without knowing what my prior score was.  So that ain't too bad.

January 2nd, 2013

Workout of the Day

A. Three sets of:

Jerk Balance x 2-3 reps

Rest as needed

B. Take 15-20 minutes to build to a heavy Split Jerk

C. For times:

Row 500 Meters

15 Shoulder to Overhead (135/95 lb)

Rest 3 minutes

Row 500 Meters

20 Shoulder to Overhead (115/85 lb)

Rest 3 minutes

Row 500 Meters

25 Shoulder to Overhead (95/65 lb)

D. Two sets for max reps:

Stationary Dips x Max Reps @ 1011

(pause at full elbow extension every rep)

Rest 3 minutes

Cash out:

95 STO 2 x 15 reps with 2 minutes between sets.

- 15 reps unbroken

- 12 and then pause at shoulder

A.  95 lbs-115-135

Stayed light and focused on form

B.  Worked up to 225 lbs.

C. 2:47, 2:56, 2:51

Paused at the shoulder, but never put the bar down.  Still need to work on rhythm and pushing the truly unbroken overhead reps, but pretty happy that I just did not put the barbell down. 

D. 14, 14 (Should have pushed the first set a few more reps)

I am really enjoying the new cycle (which started Monday). Last 3 days of training were by no means 'easy', but they felt really good!

December 18th, 2012

I. Skills Test for Max Reps:

60 seconds of “No-Touch” Deficit Handstand Push-Ups

Rest 30 seconds

60 seconds of Weighted Pull-Ups (24/16 kg kettlebell)

Rest 30 seconds

60 seconds of Double-Unders

Rules and Standards:

* You may break as many times as you would like during the 60 second periods, only the total number of reps completed will be scored.

* The “No Touch” Deficit Handstand Push-Up may be performed on either paralletes (preferred method) or on 6 inches of stacked plates. At the top position the athlete must demonstrate full extension of the elbow and an open shoulder – chin through the biceps. At the bottom position the athlete’s ears must reach or break the horizontal plane of the paralletes or plates. The athlete’s head may not touch or rest on any surface.

* Weighted pull-ups should be performed with a 24/16 kg kettlebell suspended from a dipping belt. If you do not have a dipping belt, you may hold a dumbbell between your feet or legs. Weighted vests are not approved for this test.

* Double-unders may be performed with the rope spinning either forward or backward (I never would have thought to say that before April 2011).

* These skills will be worth 25 points each for a total of 75 points.

II. Complete as many rounds and reps as possible in 4 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:

500 meter row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rules and Standards:

* Athletes may face any direction they would like for the burpee box jump-overs. All that is required is that you hit your chest to the deck on one side of the box, then get both feet over the top of the box to the other side. You may clear the box in one leap, or you may land on the box and jump off – either is fine.

* Toes to bar should be performed as required in competition – heels behind hands at the bottom, toes physically contact the bar at the top.

* Shoulder to overhead should be performed as required in competition. Athletes may use any method of their choosing, but at the top the barbell must be overhead directly over the athletes’ heels with fully extended knees, hips and elbows.

* At the top position of the kettlebell swing the athlete must show an open shoulder overhead with the handle of the kettlebell directly over the hips and ankles.

* 75 points are available for each portion of this event.

 Part I:

HSPU: 4

Pull-Ups: 8

DU: 40

Part II:

4min AMRAP: 5 STO

6min AMRAP: 24 STO

For Time: 11:58

December 12th, 2012

Workout of the Day

A.  For time:

Row 1000 Meters

10 Burpees Over the Erg

15 Shoulder to Overhead (155/105 lbs)

Rest 6 minutes, and then . . .

B.  For time:

Row 1000 Meters

15 Burpees Over the Erg

20 Shoulder to Overhead (135/95 lbs)

Rest 6 minutes, and then . . .

C.  For time:

Row 1000 Meters

20 Burpees Over the Erg

25 Shoulder to Overhead (115/75 lbs)

Rest 6 minutes, and then . . .

D.  For time:

Row 1000 Meters

25 Burpees Over the Erg

30 Shoulder to Overhead (95/65 lbs)

A. 6:!5

B. 7:17

C. 8:54

D. 8:53

STOs waaay to broken up

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

December 4th, 2012

Workout of the Day

A.  Three sets, not for time, of:

Rope Climbs x 2-3 ascents

Handstand Walk x 15-20 Meters

(or work on Handstand Hold)

L-Sit x 30-45 seconds

B.  Six sets of:

Push Press + Jerk

Rest 2-3 minutes

C.  Four sets for times:

Power Clean x 6 reps

Rest 60 seconds

Shoulder to Overhead x 8 reps

Rest 60 seconds

Goal is to work on speed and efficiency here. Ascend in load for each of the four sets.

* Set 1 – 135/95 lbs

* Set 2 – 155/105 lbs

* Set 3 – 170/115 lbs

* Set 4 – 185/125 lbs

D. Three sets for times of:

10 Burpees

10 Handstand Push-Ups

10 Box Jumps (24″/20″)

Rest 60 seconds

A.  Rope Climbs 3x3, handstand Walk practice, L-Sits: 20,10,10 (just could not keep my feet up)

B.  165, 185, 195, 195, 205, 210

C. Power Cleans: 0:12, 0:15, 0:18, 0:27

STO: 0:17, 0:31, 0:40, 2:29!

The wheels fell off when I did my STOs @ 185#s.  Unbroken on the power cleans  and STO up until then (at least without dropping the bar on the STOs), but I went 3/1/1/1/1/1 with 185# STOs.

D. 2:40, 4:06, 7:05

HSPUs were just not there after all the jerks. Doubles the first round and part of the second. Singles the last round.

November 3rd, 2012

Workout of the Day

A.  Three sets, not for time, of:

Unbroken Muscle-Ups x 3-6 reps

Unbroken Double-Unders x 30-40 reps

Unbroken Strict Handstand Push-Ups x Max reps

B.  For Max Reps:

2 Minutes of Shoulder to Overhead (205/140 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (185/125 lbs)

Rest 4 minutes

2 Minutes of Shoulder to Overhead (155/105 lbs)

C.  3 Minutes of Rowing for Max Meters

Rest exactly 2 minutes, and then . . .

For time:

75 Pull-Ups (ladies – 60 pull-ups)

Row 1000 Meters

A. Muscles ups: 3 singles x 3

Double unders: 30 – 30 broken – 32

HSPUs: 3 – 3 – 4

HSPUs tougher than usual today. Shoulders and triceps felt weak

B. 205 x2, 185 x 9, 155 x 21 (10/5/3/3)

205 felt crazy heavy today. But as a result 155 felt light

10 reps without dropping bar is probably a PR

C. 912/7:58

Pull-ups and 1000m row were tough. Arms fried for 2nd row

October 23rd, 2012

Workout of the Day

A.  Four sets of:

Clean x 1.1.1.1

(rest 10 seconds between singles)

Rest 3-4 minutes between sets

Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.

B.  Back Squat

* Set 1 – 5 reps @ 75%

* Set 2 – 3 reps @ 85%

* Set 3 – 1 rep @ 90%

* Set 4 – 1 rep @ 95%

* Set 5 – 1 rep @ 100%

* Set 6 – 2 reps @ 95%

Rest 3 minutes between sets.

C.  Complete as many rounds and reps as possible in 6 minutes of:

185/135 lb Power Clean x 3 reps

30″/24″ Box Jump x 6 reps

Chest-to-Bar Pull-Ups x 9 reps

Rest exactly 4 minutes, and then . . .

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

185/135 lb Shoulder to Overhead x 2 reps

24″/20″ Burpee Over the Box x 4 reps

Pull-Ups x 6 reps

A. 205-205-215-215

Power cleans

B. 250×5, 285×3, 300×1, 320×1. 335×1(F), 320×1

Failed on 100%x1, only got 1 rep on last set

C. 4+5 C2Bs

D. 3+1 pull-ups

September 1st, 2012

Workout of the Day

A.  Two sets of:

Unbroken Muscle-Ups x Max Reps

L-Sit x Max Hold

B.  For time:

25 Shoulder to Overhead (135/95 lbs)

50 Back Squats (135/95 lbs)

75 Pull-Ups

100 Kettlebell Swings (24/16 kg)

125 Double-Unders

C.  Rest until fully recovered, and then . . .

Three sets for max reps of:

30 seconds of GHD Sit-Ups

30 seconds of Rest

30 seconds of Double-Unders

30 seconds of Rest 

A. Muscle-ups: 3 singles x 2

L-sits: 15, 8 (horrible, could not keep my feet up)

B. 24:38-ish? Clock shut off at 10:10.  Estimated time

C. GHDs: 15/14/14

Double-unders: 35/18/30

July 28th, 2012

Workout of the Day

A. Three sets, not for time, of:
Rope Climb x 2-3 ascents
(start each climb from an L-seated position)
Dragon Flags x 4-6 reps

B. Complete as many rounds and reps as possible in 4 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

C. Complete as many rounds and reps as possible in 6 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D. Complete as many rounds and reps as possible in 8 minutes of:
10 Handstand Push-Ups
15 Box Jumps (24″/20″ – open hips on box)
20 Shoulder to Overhead (155/105 lbs)
25 Pull-Ups
30 Double-Unders

A. Rope climbs: 3, 2,2

Dragon flags: 4,4,4

B. 12 STO 

C. 20 pull-ups 

D. 18 pull-ups

Scaled HSPUs with 1 abmat for part C & D. Did not help much. Both the HSPUs and STOs @ 155#s crushed me today. First time doing box jumps in 3-4 months (I aggravated an old foot injury and it is taking a long time to heal) and I did them today jumping up and then stepping down. Slowish that way, but no pain.  Can’t wait for my foot to be 100%.

July 18th, 2012 - Ten Minute Capacity Test

Workout of the Day

A.  Two sets of:

L-Sit x Max Hold

Rest exactly 2 minutes

(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)

B.  Two sets of:

Muscle-Ups x Max Unbroken Reps

Rest exactly 60 seconds

C.  “Ten Minute Capacity Test”

For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 seconds

3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squats for Females)

(the barbell may begin from a rack during this portion of the test)

Rest 60 seconds

1 Minute of 135/95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

Please post scores as follows:

Row Cals =

Pull-Ups =

Squats =

STO =

TOTAL =

A) 19, 11 Having something under my feet on L-sits kills me

B) 6, 2*

Can't do multiple muscle-ups lately.  Have in the past.  Working on it.  Did 1 minute as many muscle-ups as possible twice, with a minute rest in between.

C)

87 calories

63 pull-ups

15 back squats at 220 lbs in one minute (Got mixed up with the time and stopped at one minute and let the bar drop, so only did one minute worth of squats)

16 STO

Total: 181