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Posted: 9/1/2015 1:21:34 PM EDT
[#1]
For time:
15-12-9-6-3 thrusters (95/65) 30DU's in between each round (2:1) Finished in 6:04 doing singles, because fuck the stupid human trick that is a double under. First time in months with any volume overhead, 95# felt fine, so that's good. |
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Posted: 9/2/2015 9:42:31 AM EDT
[#2]
1. Strength
5×5 unbroken Hang Power Clean (155/185/205/215/225) 2. Conditioning ARMAP 10: 6 Power Cleans, 155/105 12 Box Jumps, 24/20 (7 Rounds Rx) - jumped and stepped down |
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Posted: 9/3/2015 1:57:57 AM EDT
[#3]
Past Saturday was 5 rounds of: 400m run, 21 walking lunges, 15 pullups and 9 burpees, finished in 28:37.
This Monday was 1rm back squat, followed by FRAN (who does that?!) Got 305 with a tad left in the tank, and a pitiful 8:06 Fran time. Yesterday was 1rm squat clean, still working on my form but got 205 with room for a little more but ran out of time. Metcon was 100 over the bar Burpees for time, managed a 10:06 and it was hell. |
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Posted: 9/3/2015 9:34:24 AM EDT
[#4]
Quote HistoryQuoted:
Past Saturday was 5 rounds of: 400m run, 21 walking lunges, 15 pullups and 9 burpees, finished in 28:37. This Monday was 1rm back squat, followed by FRAN (who does that?!) Got 305 with a tad left in the tank, and a pitiful 8:06 Fran time. Yesterday was 1rm squat clean, still working on my form but got 205 with room for a little more but ran out of time. Metcon was 100 over the bar Burpees for time, managed a 10:06 and it was hell. That burpee wod sucks. Unless you're a cheating short guy I suppose. Meathead day: bench 4 x 8 at 225# bench 1x12 at 185# bench 1x12 at 155 3x10 BW diips 4x10 axle bar curls at 85# 4x10 axle bar skull crushers at 85# |
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Posted: 9/4/2015 1:44:18 AM EDT
[#5]
It was, and at 6'1 a short guy I am not. Plus my legs felt crappy from the cleans and made it even worse.
1rm snatch today, got 125 still working on decent form. Makes me mad I can power snatch a good bit more than I can snatch. Metcon was 6 rounds of: For 3 minutes, run 400m and with the remaining time complete as many KBS/SlamBalls as possible. Rest 1 min after each round. Took me too long on the runs, got 111 reps with 53# KB and 30# slamball. A beastly dude at our box got 176 REPS 
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Posted: 9/4/2015 11:05:40 AM EDT
[#6]
1. Conditioning AMRAP 10: 10 SDHP, 115/80 10 Lateral BB Burpees (7+12) 2. Squat EMOMx10: 1 Back Squat, across (335) 3. Rowing/Skill Work Not for time: 1,000m Row 100 Double unders 750m Row 75 Double unders 500m Row 50 Double unders (Done) |
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Posted: 9/5/2015 6:13:26 AM EDT
[#7]
1RM Deadlift - hit a PR and finally broke 400lbs, I know go ahead and laugh. Ive always struggled with DL and wanted 400 for a long time.
Metcon - Annie 50-40-30-20-10 DUs and AbMat situps. Finished in 8:09 for a second PR on the day. |
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Posted: 9/6/2015 8:12:45 AM EDT
[#8]
1. Conditioning
5 Rounds: 15 CTB PU 400m Row (16:40 Rx) |
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Posted: 9/8/2015 10:08:09 AM EDT
[#9]
1. Clean
5×5 unbroken Power clean, climbing. The rule today is you can’t move your feet. (155/185/205/215/225) 2. Conditioning 4 Rounds: 15 BJ (40/30) 400 Meter Run (20:32 Rx) Took my time on the BJs. 3. Midline Accessory Work 3 rounds NOT for time of: 20 GHDSU 25 Hip Extensions (Done. All UB) |
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Posted: 9/9/2015 2:56:44 AM EDT
[#10]
3 min AMRAP of: 3 DL(275) and 3 bar facing burpees, rest 3 minutes. Got 4+1.
then 5 min AMRAP of: 5 DL(185) and 5 bar facing burpees, rest 3 minutes. Got 3+6. then 3 min AMRAP of: Bar facing burpees. Got 33 
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Posted: 9/9/2015 9:58:11 AM EDT
[#11]
1. Strength
Work up to a heavy 3-rep Back Squat (385) 2. Conditioning AMRAP 10: 10 Power Snatch, 95/65 15 Calorie Row (5 + 12 Rx) |
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Posted: 9/9/2015 1:38:45 PM EDT
[#12]
Strength:
EMOM10: 5 barbell burpees 1x Clean @ 75%1RM Metcon: 5 Rounds For time : 200m sprint 40 double unders (2:1) 10HSPU Finished in 12:06 HSPU felt pretty good, actually. No pain in shoulder at all. |
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Posted: 9/9/2015 7:06:03 PM EDT
[#13]
Today was a good day. PR'd my deadlifts today at 215, was able to get my chin over the bar on kipping pull ups and was able to do a few modified kipping hand stand push ups (3 ab mats under my head). It's cool when you see some progress.
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Posted: 9/9/2015 7:14:24 PM EDT
[#14]
Sooooo I did Cindy yesterday because I need to do stuff because I still can't press anything overhead. I'm like 10# heavier than when I got my best score.
18+6 and I'm sore as fuck today 
Not too bad for having done cardio like 5 times now in the last month lol |
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Posted: 9/10/2015 11:26:38 AM EDT
[#15]
Quote HistoryQuoted:
Sooooo I did Cindy yesterday because I need to do stuff because I still can't press anything overhead. I'm like 10# heavier than when I got my best score. 18+6 and I'm sore as fuck today
Not too bad for having done cardio like 5 times now in the last month lol I hate Cindy. Did a 30 min amrap the other day with rounds of cindy on even and 15 burpees on odd. Almost impossible. |
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Posted: 9/10/2015 1:31:04 PM EDT
[#16]
I'm taking the CrossFit Endurance course this weekend...it's going to suck!
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Posted: 9/10/2015 1:31:31 PM EDT
[#17]
Quote HistoryQuoted:
Today was a good day. PR'd my deadlifts today at 215, was able to get my chin over the bar on kipping pull ups and was able to do a few modified kipping hand stand push ups (3 ab mats under my head). It's cool when you see some progress. Nice! 
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Posted: 9/10/2015 3:40:57 PM EDT
[#18]
Quote HistoryQuoted:
I hate Cindy. Did a 30 min amrap the other day with rounds of cindy on even and 15 burpees on odd. Almost impossible. Quote HistoryQuoted:
Quoted:
Sooooo I did Cindy yesterday because I need to do stuff because I still can't press anything overhead. I'm like 10# heavier than when I got my best score. 18+6 and I'm sore as fuck today
Not too bad for having done cardio like 5 times now in the last month lol I hate Cindy. Did a 30 min amrap the other day with rounds of cindy on even and 15 burpees on odd. Almost impossible. Ugh. I'm just trying to salvage some semblance of fitness while my shoulder heals. |
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Posted: 9/11/2015 10:11:00 AM EDT
[#19]
1. Strength
Work up to a heavy complex of: Squat Clean + Front Squat + Jerk (245) - should have attempted 255, but ran out of time 2. Conditioning “Always Remembered” Teams of 2 (1 athlete works at a time) 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes* (155/105) 2977 Meter Row “Cash-Out” *Bear Complex – Power Clean + Front Squat + Push Jerk + Back Squat + Back Rack Jerk Each movement is done independently – do not blend movements together (i.e. Thruster) 2001 -year 4 – Number of planes 9 – month 11 – day 2977 – number of lives lost (Team of 2: 39:05 Rx - that was tough) |
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Posted: 9/14/2015 10:16:44 AM EDT
[#20]
Saturday:
1. Conditioning EMOMx20 4 rounds of: :45 on/:15 off 1. Max reps of Thruster 95/65 2. Max reps of Double Unders 3. Max reps of Push ups 4. Max reps of Russian KBS, 2/1.5 5. Rest (364 reps Rx) Today: 1. Conditioning AMRAP 15: 5 Power Cleans, 155/105 5 Barbell Burpees (13 rounds + 5 Rx) 2. Olympic Lifting A. 5×1 Pausing OHS, climbing, :10 hold at the bottom (155/175/195/215/225) B. 4×1 Snatch Balance, climbing (135/155/175) C. 3×1 High Hang Squat Snatch, climbing (175/185/200) |
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Posted: 9/14/2015 11:36:39 AM EDT
[#21]
Quote HistoryQuoted:
A. 5×1 Pausing OHS, climbing, :10 hold at the bottom (155/175/195/215/225) B. 4×1 Snatch Balance, climbing (135/155/175) C. 3×1 High Hang Squat Snatch, climbing (175/185/200) Insane. Those damn things are killers. Nice work. |
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Posted: 9/14/2015 12:02:10 PM EDT
[#22]
Quote HistoryQuoted:
Insane. Those damn things are killers. Nice work. Quote HistoryQuoted:
Quoted:
A. 5×1 Pausing OHS, climbing, :10 hold at the bottom (155/175/195/215/225) B. 4×1 Snatch Balance, climbing (135/155/175) C. 3×1 High Hang Squat Snatch, climbing (175/185/200) Insane. Those damn things are killers. Nice work. Thanks. If I could figure out how to breathe for them I could probably do better. |
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Posted: 9/14/2015 12:16:22 PM EDT
[#23]
Quote HistoryQuoted:
Thanks. If I could figure out how to breathe for them I could probably do better. Quote HistoryQuoted:
Quoted:
Quoted:
A. 5×1 Pausing OHS, climbing, :10 hold at the bottom (155/175/195/215/225) B. 4×1 Snatch Balance, climbing (135/155/175) C. 3×1 High Hang Squat Snatch, climbing (175/185/200) Insane. Those damn things are killers. Nice work. Thanks. If I could figure out how to breathe for them I could probably do better. Funny you say that, It's only been since I started breathing for them that I've been able to sit at the bottom at all. I still can't sit at the bottom with much weight, but keeping air in my belly and ribs down has taken me from barely able to do them to doing them poorly (which was a big improvement). Have you tried those 90-90 breathing drills? They seem really pointless but I guess it's working. |
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Posted: 9/15/2015 10:13:10 AM EDT
[#24]
1. Conditioning
200 double-unders 75-calorie row 50 DB Step-Ups, 45/30 (19:00 or so RX) - Took me 6:30 to do the damn DUs, which is pathetic. The DB step ups were worse than they sounded. I used 50# Dbs as well. 2. Strength 5×10 Jerks from the floor, rest as needed between sets (135/145/155/165/175) - all push jerks 3. Rowing Men: 5×30 Calorie Row, 1 min rest between sets (About 12:18 total. 8:18 worth of rowing. Went about 1775 meters) - Didn't go that hard. |
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Posted: 9/16/2015 10:47:33 AM EDT
[#25]
1. “The Other Total”
Clean, 1 rep Bench press, 1 rep Overhead squat, 1 rep 285 285 255 825 |
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Posted: 9/17/2015 10:36:55 AM EDT
[#26]
Did everything I didn't get to yesterday:
2. Olympic Lifting A. EMOMx5: 8 Power Snatches, 60% of 1RM B. EMOMx5: 8 Clean and Jerks, 60% of 1RM (Done at 135#. Did 6-7 unbroken on snatch. 165# C&J, with 5 unbroken. Tough.) 3. Gymnastics EMOMx20: Odd: 3-6 Strict HSPU Even: 3-6 Muscle ups (Done. 4 HSPUSs per round. 3 Bar MUs, then did 2 towards the end.) |
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Posted: 9/18/2015 10:35:51 AM EDT
[#27]
1. Clean Jerk
A. AMRAP in 2:00 of Clean and Jerks at 245/165 (3) Rest 2-3 mins B. AMRAP in 1:45 of Clean and Jerks at 225/155 (3 - then fell over backwards on 4 lol) Rest 2-3 mins C. AMRAP in 1:30 of Clean and Jerks at 205/145 (4) Rest 2-3 mins D. AMRAP in 1:15 of Clean and Jerks at 185/135 (7) Rest 2-3 mins E. AMRAP in :45 of Clean and Jerks at 135/95 (12) After the snatch and C&J emom yesterday, and the MU and HSPU emom yesterday, my shoulders just had nothing today. 2. Squat EMOMx10: 1 Back Squat, across (345) |
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Posted: 9/18/2015 2:43:05 PM EDT
[#28]
12! (12 + 11 + 10, etc etc 3, 2, 1)
Push press (115/95) KB Swing (American, 1.5/1) I think my brain shut off and I did round "8" twice. 11:48. |
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Posted: 9/18/2015 4:26:49 PM EDT
[#29]
OOhhh. Fran tomorrow. Last/first did it last October. Got 5:14. I will be royally pissed if I haven't improved in a year. 15# lighter this time, so I have that going for me.
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Posted: 9/19/2015 11:41:15 AM EDT
[#30]
Quote HistoryQuoted:
OOhhh. Fran tomorrow. Last/first did it last October. Got 5:14. I will be royally pissed if I haven't improved in a year. 15# lighter this time, so I have that going for me. 3:08 rx unbroken but no butterflies |
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Posted: 9/21/2015 10:10:51 AM EDT
[#31]
1. Conditioning
50 Calorie Row 50 Abmat Sit ups 50 Deadlifts, 135/95 35 Calorie Row 35 Abmat Sit ups 35 Deadlifts, 135/95 20 Calorie Row 20 Abmat Sit ups 20 Deadlifts, 135/95 (16:08 Rx) 2. Snatch Complex 5 sets of: Snatch Pull + Snatch + OHS, climbing (155/175/185/195/195) 3. Gymnastics EMOMx10 5 HSPUs (Done.) |
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Posted: 9/22/2015 10:09:15 AM EDT
[#32]
1. Strength
1RM Jerk (285) - a 10# PR 2. Conditioning AMRAP 12: 10 Jerks, 135/95 10 TTB 30 Double unders (5 Rounds) 3. Rowing 100 Calories NOT for time (Done) |
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Posted: 9/23/2015 9:55:08 AM EDT
[#33]
1. Squat
Work up to a single heavy Back Squat (405) Felt pretty good. No knee sleeves and used nanos. 2. Rowing Row 5 mins for max meters Rest 5 mins Row 3 mins for max meters Rest 3 mins Row 1 min for max meters (1390/873/325: Total 2,588 meters) 3. Gymnastics 1-2-3-4-5-6-7 unbroken Muscle ups (Made it through No. 4 of Round 6. When pull started to fail I quit) |
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Posted: 9/25/2015 10:13:48 AM EDT
[#34]
1. Squat
EMOMx10: 1 Back Squat (355 - and 365 for last two reps) 2. Conditioning AMRAP 10: 10 Power Snatch, 105/75 10 Box Jump Overs, 24/20 (6 + 2 rounds) 3. Rowing 5 rounds of :20 for max effort, 1:40 rest rest 3 minutes 4 rounds of :15 for max effort, 1:15 rest rest 3 minutes 3 rounds of :10 for max effort, :50 rest (Done. Didn't keep track of meters) |
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Posted: 9/25/2015 2:37:05 PM EDT
[#35]
Quote HistoryQuoted:
1. Squat EMOMx10: 1 Back Squat (355 - and 365 for last two reps) 2. Conditioning AMRAP 10: 10 Power Snatch, 105/75 10 Box Jump Overs, 24/20 (6 + 2 rounds) 3. Rowing 5 rounds of :20 for max effort, 1:40 rest rest 3 minutes 4 rounds of :15 for max effort, 1:15 rest rest 3 minutes 3 rounds of :10 for max effort, :50 rest (Done. Didn't keep track of meters) On the rowing I have done sprint intervals with a 1:00 sprint and :45 slow row for 12 minutes. The hardest part is figuring out when 45 seconds will be up after about four or five rounds, lol. The rower is something I'll miss when I do a home gym. |
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Posted: 9/28/2015 10:13:31 AM EDT
[#36]
I actually ripped my hand on that last row. Got a 1:16 split or so each time. Had the front of the rower lifting off the ground.
Saturday: “Bergeron Beep Test” EMOM for as long as possible*: 7 Thrusters, 77/55 7 Pull ups 7 Burpees *15 minute minimum work requirement. If you fail before the 15 minute mark, decrease the reps for all three movements to 6 reps and continue. If you can’t complete the the 6’s move to 5’s, and so on… (That was a mental test. Got through 5 rounds, gave up on attempting the 6th.) Today: 1. Conditioning 7 Rounds: 11 Front Squats (135/95) 10 Push Jerks (135/95) (11:12 Rx) 2. Snatch 5x Snatch Complex of: Snatch Pull + Snatch + OHS, climbing (175/175/185/195/205) 3. Gymnastics 5×15 unbroken C2B Pull ups for time, rest as little as possible between sets. (Did 5x10 unbroken butterfly PUs. Not for time. )
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Posted: 9/29/2015 10:01:39 AM EDT
[#37]
1. Conditioning
5 RFT: 10 1-arm DB P.Snatch, 70/50 20 Cal Row (8:29 Rx) 2. Strength 5 Giant Sets of: 5 Weighted Strict Pull ups 5 Weighted Strict Dips 10 Back Rack Lunges, (5/side) Rest 2-3 mins after each round. (Done. Not timed. 25# plate for pullups. 45# plate for dips. 155# for lunges.) |
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Posted: 9/29/2015 1:41:45 PM EDT
[#38]
Conditioning:
100cal row EMOM, 7 kb swings (1.5pd) 6:40. My previous best 100cal row was 4:45 so this is dope AF. |
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Posted: 9/30/2015 10:04:28 AM EDT
[#39]
Holy Hell. I feel like I just went through a meat grinder.
1. Snatch For time at 75% of 1RM 3 Snatches 1 minute rest 5 Snatches 2 minute rest 7 Snatches 3 minute rest 5 snatches 2 minute rest 3 Snatches (Done at 165# with only 1 minute of rest in between sets. Didn't time. Started to miss reps towards the end.) 2. “Heather’s Hot Mess” Teams of 2, AMRAP 30: 9 Muscle ups 9 Thrusters, 165/115 9 Deficit HSPU 6/3? 9 Power Cleans, 165/115 9 Bar Muscle ups 9 Jerks, 165/115 9 Pistols (9/side) 9 KBS, 2/1.5 100' HS Walk (Team of 2. No time, so reduced to 20 min AMRAP and took out the HS walks. Got through 2 Rounds plus the first set of MUs.) |
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Posted: 10/1/2015 10:12:12 AM EDT
[#40]
Bench
10x3. Hit 275 for 6 sets. 265 for 2. 255 for 2. |
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Posted: 10/1/2015 1:59:42 PM EDT
[#41]
Sweet monkey fuck:
For time: 100 double unders (2:1) 20 wallballs (20#) 10 deadlift (225#) 250m row 50 pushups 10 deadlift 250m row 50 kb swings (1.5) 10 deadlifts 250m row 50 abmat situps 10 deadlifts 250m row 50 bodyweight squats 10 deadlifts 250m row 20 wallballs 100 double unders. 35 minute cap. I finished in 24:17, doing 200 singles instead of 100 DU's. I might actually be dead, and posting this from the grave. |
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Posted: 10/1/2015 2:48:47 PM EDT
[#42]
Quote HistoryQuoted:
Sweet monkey fuck: For time: 100 double unders (2:1) 20 wallballs (20#) 10 deadlift (225#) 250m row 50 pushups 10 deadlift 250m row 50 kb swings (1.5) 10 deadlifts 250m row 50 abmat situps 10 deadlifts 250m row 50 bodyweight squats 10 deadlifts 250m row 20 wallballs 100 double unders. 35 minute cap. I finished in 24:17, doing 200 singles instead of 100 DU's. I might actually be dead, and posting this from the grave. LOL. I was thinking, I kind of like this workout, till I got to the 50 BW squats. |
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Posted: 10/2/2015 9:56:31 AM EDT
[#43]
1. Conditioning
3 Rounds: 30 HPC, 95/65 30 Abmat Sit ups 30 Box Jumps, 24/20 (11:13) 2. Squat EMOMx10: 1 Back Squat, across (365# across) |
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Posted: 10/5/2015 11:43:36 AM EDT
[#44]
1. Snatch
3×1 Squat Snatch at 85% (185. Made two attempts at 195, but just wasn't happening after smoking overhead saturday morning. Couldn't keep it locked out) 2. Squat 1×10 Back Squats Our Squat program… Tuesdays will vary in scheme (reps and sets) and approach (“across” or “climbing”) and DO NOT need to be heavier each week – take what is there that day. Friday should always be “ACROSS” and should be a “Linear Progression”, meaning the weight should increase 5-10 lbs every week. (315#. Awful.) 3. Conditioning Row 1K 30 DL(225/155) 50 Pull-Ups (8:45 Rx. Thought I was going to knock out 5 x10 on the PUs. Nope. Sets of 5 and my forearms were smoking.) |
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Posted: 10/5/2015 1:39:37 PM EDT
[#45]
For time:
9-6-3 of: Power Clean Front Squat Shoulder to Overhead @225# Finished in 9:54 but the shoulder to overhead had me like  |
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Posted: 10/5/2015 3:35:38 PM EDT
[#46]
Quote HistoryQuoted:
For time: 9-6-3 of:Power Clean Front Squat Shoulder to Overhead @225# Finished in 9:54 but the shoulder to overhead had me like http://7770647a14b0867efc75-b939f832d8cd9c860ce8909163419528.r92.cf2.rackcdn.com/455456.jpg That's awful. I've done that at 185# and it was awful. How many STOH were you repping? Hell, I'd be split jerking that. |
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Posted: 10/5/2015 4:44:15 PM EDT
[#47]
Quote HistoryQuoted: That's awful. I've done that at 185# and it was awful. How many STOH were you repping? Hell, I'd be split jerking that. Quote HistoryQuoted: Quoted: For time: 9-6-3 of:Power Clean Front Squat Shoulder to Overhead @225# Finished in 9:54 but the shoulder to overhead had me like http://7770647a14b0867efc75-b939f832d8cd9c860ce8909163419528.r92.cf2.rackcdn.com/455456.jpg That's awful. I've done that at 185# and it was awful. How many STOH were you repping? Hell, I'd be split jerking that. And I was doing a very shallow push jerk. |
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Posted: 10/6/2015 10:29:42 AM EDT
[#48]
1. Clean and Jerk
Work up to a heavy complex of: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk (135/155/175/195/215/225/235/240. No failure.) 2.Conditioning AMRAP 10: Ascending Ladder by 2’s of: OHS, 95/65 Box Jump Overs, 24/20 (16 rounds + 5 OHS = 149 reps) 3. Accessory Strength Work 4×8 Front Rack Step ups Set up a stack of plates 12-20? off the floor and do 8 step ups on one leg before moving to the next. Don’t push off the trailing leg. (95# at 20" - did them one legged, like pistols) |
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Posted: 10/7/2015 10:29:50 AM EDT
[#49]
1. Snatch
A. 5×5 Unbroken Power Snatch, climbing (115/135/145/155/165) 2. Barbell Conditioning In teams of 3, complete: A. In 7 mins complete the following Strict Presses: 50 reps at 115/80 50 reps at 135/95 AMRAP at 165/110 (Team of 3 - 113 reps) rest 3 minutes B. In 7 mins complete the following Back Squats: 50 reps at 185/135 50 reps at 225/155 AMRAP at 275/185 rest 3 minutes (Team of 3 - 101 reps) C. In 7 mins complete the following Power Cleans: 50 reps at 155/105 50 reps at 205/145 AMRAP at 245/165 (Team of 3 - 93 reps) 3. Midline Accessory Work 4 Supersets of: 30 Calorie Row 10 Strict HSPU A “Superset” means move from movement to movement with purpose. These ARE NOT for time, but don’t screw around between sets. Rest 1-2 minutes between rounds. (Done. UB on HSPUs for first 3 rounds, then 5/5 on 4th) |
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Posted: 10/7/2015 1:12:59 PM EDT
[#50]
AMRAP 18:
3 cleans@ 225 6 barbell burpees 400m run Sounds easy. Ain't. Got 5. RIP, my quads. |
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