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

7/30/14

Mobility

3 minute squat test w/ KB

Strength

12 Minutes to establish 3RM thruster

(built up to 165 for 3)

MetCon

For time:

50 Thrusters (95#)

50 C2B pull-ups

50 Wall Ball (20#)

50 ft Handstand walk

(took me 17:56)

7/29/14

Weighted Pull-ups - 5x3:
used: 25/30/35/45/55#

MetCon 3 minute AMRAP x4

5 burpee box jumps (30")
10 KB Swings (32 kg)
20 double unders
2 min rest

1st: 2+2
2nd: 1+ 24
3rd: 2
4th: 2+1

7/23/14

15 minutes to establish 1RM back squat
PR'd with 285#, tried 295# and failed

MetCon - for time:
100 double unders
80 air squats
60 24kg KB snatches
40 30" box jump overs
20 HSPU's

took me 13:52 (KB snatches held me up)

7/24/14

2 Power Cleans EMOM for 10 minutes
start at 70% of 1RM and build up AHAP

started with 160, worked up to 185 for the last 3 rounds.

MetCon - for time:

800m run
21 ring dips
15 dead lifts (225#)
600m run
21 ring dips
15 dead lifts (225#)
400m run
21 ring dips
15 dead lifts (225#)

took me 16:30

7/22/14

5x4 Strict Press
did: 95/115/125/130(only got 2)/115

MetCon - 5 Rounds for Time:
200 m sprint
15 Burpees
2 minute rest

took me 14:46

7/21/14

15 minutes to build up to 1RM front squat: got 255

MetCon - 10 minute AMRAP

5 front squats (75% of your 1RM, no rack)
10 pull-ups
15 sit-ups

I used 185#, did a squat clean for first rep and got through 4 rounds.

7/15/14

12 minutes to develop 1RM Squat Clean/Thruster
Got 185#, tried 195# and failed 3X (got squat clean, couldn't finish the thruster)

MetCon: 20 minute APMRAP
7 T2B
4 Thrusters (155#)
20 Double Unders

got 9 rnds + 7 T2B

7/14/14

"KAREN"
150 20# wall balls for time

finished in 8:22

April 23, 2014

Warmup:
400m run
20 banded good mornings
20 side leg swing/side
20 dislocates

Mobility:
high band shoulder stretch, 2 min/side
seated hamstring stretch, 2 min/side

Skill/Strength: turkish getup
12 min to build up to 1RM (1lt/1rt)
(got 24kg lt/rt; got 30kg rt only)

MetCon: for time
50 KB Snatches 25L/25R - 20kg
800m run
50 pullups
800m run
(finished in 18:13)

April 22, 2014

Warmup:
2 min jump rope
20 sampson lunges
20 down and ups (touch toes and reach to sky)
20 lying glute raises
1:00 high plank

Mobility:
Sampson stretch with band distraction (2 min per side)
Pigeon Stretch (2 min per side)

Skill/strength: back squats
warmup: 5x3 @ 55%, 60%, 65%, 70%, 75%
-2 min rest-
working: 3x1 @ 90%+ 2-3 min rest
(used 95/135/185/205/225 for warmup; then 225/235/225 for working sets)

MetCon: for time
21-15-9
wall balls (20#)
Box jumps (24")
Situps
(finished in 5:25)

800m run to finish up the morning

April 21, 2014

Warmup:
400m run
3 rnds:
3 muscle snatches
3 OHS
3 good mornings

Mobility:
bar foam roller snatch stretch 2 min
wall groin stretch w/ band distraction 2 min

Skill/power: snatch complex
every 1:30 for 10 sets:
1 power snatch + 1 OHS + 1 full snatch (2 sec pause at bottom of each movement)

MetCon: for max reps
Tabata power snatch (85#)
2 min rest
Tabata OTB burpees

got 22 snatches/52 burpees

April 17, 2014

Warmup:
400m run
8 muscle cleans (bar)
8 front sqts (bar)
8 push press (bar)
8 back sqts

Mobility:
abducter smash 2 min/side
foam roll lats 2 min/side

skill/strength: 5x2 strict press (65/95/115/135/135#)

MetCon: 20 minute AMRAP

6 thrusters (95#)
12 T2B
200m run
(got 7 rnds + 10)

April 16, 2014

Warmup: 3 rnds
10 jump tucks
10 spider stretches
10 banded good mornings
20 arm circles forward + backward

Extended Mobility:
Hamstring Stretch, 2 min (sitting, legs out straight, hands on toes, head to knees)
Front hip wall stretch (quad stretch with knee up against wall, foot in the air, other leg out in front)
High Band shoulder stretch (band over head on pullup bar, palm facing ceiling, step back with same leg)
Low Band shoulder stretch (band even with hip, pulling arm back behind head, palm facing ceiling, like a tricep stretch)

Gymnastics: Hollow rock
3 rnds:
30sec hollow hold on back
30sec rest
-rest 5 min-
tabata hollow rocks (20 sec on/10 sec rest....hollow hold rocking back and forth)

MetCon: 8 min AMRAP
20 KB Swings (24kg)
40 Double unders
(got 3 rounds + 20 swings)

April 15, 2014

Warmup - 3 rnds:
5 burpees/10 side leg swings per side/10 sumo to stand/10dislocates

Skill/strength: deadlift
warmup - 5x3 @ 50%-80% (did 95/115/135/185/225)
working - 3x1 @ 90%+ 2 min rest (did 225/225/245)

MetCon: 10 RFT
5C2B pullups
10 HR pushups
15 jumping air squats
got 18:03

April 14, 2014

Warmup:
3 rnds
20 DU's
3 muscle snatch (bar)
3 OHS (bar)
3 good mornings (bar)

Skill/Power:
10 min EMOM
1 snatch (full snatch)
start at 70%, and work up
(did first 5 @ 95# and then worked up to 125#)

MetCon:
"GRACE" (30 clean and jerks for time 135#)
I used 115# and finished in 4:11

Cool Down:
3 rnds:
1:00 high plank
1:00 superman hold

April 11, 2014

EoMOM for 8 Min
3 position clean (floor/just below knee/just above knee) and 1 jerk after 3rd clean

MetCon: For Time:
10 muscle ups - I got 7 on first round
20 front squats (155#) - used 115#
30 Situps
800m run
30 situps
20 front squats
10 muscle ups - shot for another 7, got 3 and couldn't get another....so did 24 pullups instead

Finished in 18:53

April 10, 2014

Skill Work:
5x3 2 min rest between sets
close grip bench

MetCon:
3 Round AMRAP
1:30 S2OH (95#)
1:00 rest
1:30 farmer carry shuffle (32 kg)
1:00 rest

got 78 reps

April 9, 2014

Warmup:
400m run/20 banded good mornings/20 band dislocates/20 side leg swings ea. side

Mobility:
Internal rotation w/ lax ball (2 min. ea. side)
Hamstring flossing (2 min. ea. side)

Skill:
EoMOM 10 min. 3 HSPU's

MetCon: AMRAP 7 min.
1,2,3,etc. deadlifts (135#)
3,6,9,etc. burpees
got through 5 rounds plus 22 reps

April 7, 2014

Warm up
3 rounds:
5 burpees
3 muscle snatches
3 snatch push press
3 OHS

Skill Work
 EoMOM 8 Minutes
3 position snatch (floor, below knee, above knee)
i used 65#/75#/75#/95#

MetCon
AMRAP 10 Min
15 Wall ball (20/14)
30 DU's
i got 5 rounds + 15 wall ball

April 4, 2014

EoMOM for 10 minutes:
1 power clean
1 front squat
1 full clean
1 jerk
(135#)

MetCon:
50 wall ball (20/14#)
50 pullups
3:00 min plank

got 11:20

April 2, 2014

Skill Work:

10 minutes: 3 dead hang pullups EMOM

MetCon:

8 Minute AMRAP:

10 front squats (95#)

30 double unders

got 5 rounds + 1 squat