10/13/14

Happy Columbus Day

"The Nina" - 10 minute AMRAP:
     25 Double Unders
     8 HR push ups
     8 KB Swings

  ~5 min. rest~

"The Pinta" - 10 minute AMRAP:
     20 cal airdyne
     10 wall ball
     1 bar muscle up

  ~5 min. rest~

"The Nina" - 10 minute AMRAP:
     25 Double Unders
     8 HR push ups
     8 KB Swings

(Got 7+24 on first Nina;4 even on Pinta;7+25 on second Nina)

9/25/14

Power - Power Cleans:

EMOM 8 minutes, 2 reps (reset)

start at 70% and build up AHAP

(started with 160,175,185,205,215,225,225,225)

MetCon - for max reps:

Tabata cal row

rest 2 min

Tabata DU's

rest 2 min

Tabata 10m shuttle run

(got 75 cals/125 DU's/40 shuttle runs)

9/15/14

Strength - 15 mintes to establish 1RM OHS
(got 185 on my 3rd attempt)

MetCon - 3 RFT:
50m waiter carry L (24kg)
30 Double-unders
50m waiter carry R
30 Air Squats
(finished in 6:52)

Bonus Work - 3 Rounds:
20 cal row (all out)
rest 2:00

9/10/14

Power: Bear Complex (clean/thruster into a back squat/thruster - turns into a squat clean+ jerk+back squat+BTN jerk as it gets heavy)
15 minutes to establish 1RM (got 195 on 2nd try)

MetCon - for time:
5-4-3-2-1 bear complex (70% of 1RM - used 137.5)
400 m run between each (5 runs total)
(finished in 16:39)

9/9/14

Strength:
1) Pendlay row, 5x3, rest 30 sec
2) CGBR, 5x3, rest 2 min
(so 3 rows, rest :30, then 3 CGBP, rest 2:0, etc for 5 rounds)
(got 195#, needed a little push on the last bench press)

MetCon - AMRAP 3 min x 4
5 hang power cleans (135#)
10 burpee box jumps (24")
I got:
1) 2+5
2) 2+1
3) 2
4) 1+14

9/7/14 - in house competition

WOD 1 - For Time:

800m run

20 clean and jerks (135#)

20 lateral burpees over the bar

(finished in 6:39)

WOD 2 - 3 attempts to establish 1RM snatch (full snatch)

(got 125#, then 135#, then shot for 155 and dropped it - should have went for 145)

WOD 3 - 5 minute AMRAP:

Thrusters and Pull-ups (3,3;6,6;9,9;etc. ascending ladder)

(got through 15 thrusters and 9 pull-ups for a total score of 84 reps)

WOD 4 - (top 3 men and women final round)

a chipper, for time (14 minute time cap):

30 dead lifts (185#)

30 toes to bar

30 box jumps (30")

30 hand stand push-ups

120 double unders

(finished in 11:39)

finished 3rd overall

9/4/14

skill - 10 minute handstand walk practice
going for max distance
(got 36')

MetCon - 4 RFT
400m run
2 min rest
(finished in 11:50; 1:13 on first and 3 @ 1:30+/-)

9/3/14

Strength - 5x3 Pause Back Squats
(pause for 2 seconds at bottom)
(built up to 225#)

MetCon - 12 min AMRAP
10 clean and jerks (135#)
20 walking lunges
30 double unders
(got 4 + 2)

09/02/14

Strength - EMOM 10 minutes:
1 power snatch + 1 hang full snatch (squat snatch)
(built up to 115 for the last 3 minutes)

MetCon - 3 Rounds for Time:
15 thrusters (95#)
15 Burpees over the bar (lateral bar hop burpees)
(took me 7:30)

8/29/14

Strength - Establish 1RM Clean and Jerk (full clean)
(got 205, almost got 225....completed the clean, failed on the jerk...should have went to 215 instead)

MetCon - 4 Rounds for time:
400m run
20 wall ball
(took me 11:16)

8/28/14

Strength - 5x4 weighted pull-ups
(got 4 with 28kg KB + 5lb plate, about 67lb)

MetCon - 30 Turkish Get-ups for time (24kg)
(took me 16:30)

8/27/14

Strength - Back Squats
15 minutes to build up to a heavy single
got 290# (5#pr) almost got 300#

MetCon - 20 minute AMRAP
5 cleans (full) 135#
10 T2B
100m farmer's carry (32kg)
(got 4+75 m)

8/26/14

Strength - 5x4 push press
(got 165)

MetCon - AMRAP 3 min x 4, 2 min rest btwn rounds:
10 Burpees
12 kb swings (24kg)
14 box jumps (24")
(got 2+1;1+17;1+21;1+21)

Cooldown - Russian twist off (with med ball)

8/22/14

Power - 5 rounds, build up AHAP:

1 power clean + 1 hang clean + 2 front squats + 1 split jerk (no dropping the bar for each round until you complete the jerk)

(got 185, tried 205 and couldn't get that jerk....failed 3x)

MetCon - 20 min AMRAP:

5 dead lifts (185#)

10 push-ups

15 air squats

(got 15 + 21 reps...best score that day was 16 rounds)

8/21/14

Strength - 5x4 Close grip bench press:
(used 135/145/155/165/175 - tried 195 and only got 3)

MetCon - 5 Rounds for time:
5 front squats (no rack, squat clean 1st rep) - 75% of 1RM - (used 190#)
100 m sprint
2 min rest
(finished in 11:20)

8/20/14

Strength - 5x3 deadlift
(did 135/185/225/275/315/315)

MetCon - 3 Rounds for Time:
5 muscle ups
7 clean and jerks (155#)
9 burpees over the bar
(took me 9:05)

8/19/14

Strength - 5x4 Pendlay Rows
(used: 95/115/135/155/175)

MetCon - 15 min AMRAP:
15 Wall ball
15 T2B
30 Double Unders
(got 5 rounds plus 48 reps)

8/18/14

Strength - Snatch complex, 5x1:
1 power snatch + 1 hang snatch (full squat) + 2 OHS
(got 95/115/125/135/135)

MetCon - 3 Rounds for time:
400m run
21 KB Swings (24kg)
12 HSPU

(got 10:28)

8/13/14

Stength - 5x3 back squat
135/185/225/255/275(got 2 failed on 3rd)/265(got 3)

MetCon - (4) 3 min amraps with 2 minute rest between:
     10 wall balls (20#)
     15 sit ups
     20 double unders
1st: 2+15
2nd: 2+20
3rd: 2+18
4th: 2+20

8/12/14

Strength - weighted pull-ups 6x1
(built up to 40kg, attempted 44kg and failed)

MetCon - Partner Wod:
4 rounds for time of:
100m waiter's carry (24kg kettle bell)
15 burpees

one guy on waiter carries while the other does the 15 burpees, 4 rounds for each partner (so everyone does 400m and 60 burpees)  took me and Andres 9:14

8/11/2014

Strength - 5x3 OHS (built up to AHAP)

95/115/135/155/175 (got 1, failed at 2nd)/175 failed on 1st attempt

MetCon:

400m run
12 pullups
10 box jumps (30")
12 T2B
10 front rack standing lunges (135#)
4 min rest
10 box jumps
10 front rack lunges
400m run
12 pullups
12 T2B
4 min rest
12 T2B
10 front rack lunges
12 pullups
400m run
10 box jumps

took me 20:20

8/5/2014

Strength - 5x3 weighted pushups

used: 45/70/90/115 (only got 1)/105 (got 3)

MetCon - 5 Rounds for time:
15 pull-ups
15 ring dips
15 wall ball (20#/10')
200m sprint
2 minute rest
got 23:45

8/6/2014

Strength: 5x3 front squat with 3 sec pause at the bottom

I used: 135/155/175/185/195

MetCon - Tabata (8 rounds 20 sec of work/10 sec rest for each exercise):

Tabata Push Press (95#)

1 min rest

Tabata SDHP (95#)

1 min rest

Tabata Calorie Row

score is the 3 lowest reps for each of the 3 exercises, i got 7/5/6 respectively for a total of 18

8/8/2014

Strength:
5x3 - 3-position clean complex + (1) split jerk (build up AHAP)
all full squat cleans, and no dropping the bar till after the jerk:
(1) from the floor;
(1) from the knees;
(1) vertical (no bending the hips); and
(1) split jerk
2-3 minute rest between sets

I used: 95/135/155/185 (failed from knees)/185 (failed from vertical)/185 (got it)

MetCon - 3 Rounds for time:
800m run
25 KB Swings (24kg)
50 walking lunges

I got 19:40

7/31/14

Strength
5x3 push press build up to AHAP
did: 95/115/135/155/165

MetCon
5 Rounds for time:
10 push press (95#)
20 front rack standing lunges (95#)
400m run

took me 17:57