Monday, June 18, 2018

Deload

Monday - Bike, xover, bar
Strict Press - 6x4 - 90#
WOD - 15 min AMRAP
27 Cal Row
21 Deadlift
15 Burpees
9 Push Press
Used 115# instead of 135. 3 rounds + 15 cals. Moved too slow. DL 15+6, PP 5+4 all.

Tuesday - Late night work. Bike, xover, bdy warmup.
Gymnastic - 4 Rounds:
2:00 easy bike
2 Bar Muscle Ups
3 Chest2Bar
4 Toes2Bar
Unbroken complex. BMU went great, and right into c2b, but ttb were off, couldn't get rhythm.
WOD -
400m run, 30 box jump, 30 Wall ball Push Ups
400m run, 30 KB Swing
400m run, 30 KB Swing
400m run, 30 box jump, 30 Wall Ball Push Ups
14:45. Decent pace, tried not to break up too much. PU 15/10/5, then 10/10/5/5.
POST - 3 rounds - 8+8 hammer + reg curls 30# / 8 bent over flys 15# / parallette hold

Wednesday -Coach 5,6 - bike 3min, xover, bar warmup (rotations, ddog, etc)
Power Snatch 3 Pos - 65, 75, 95, 105.
WOD - 15 min AMRAP
75 Dubs
50 Air Squat Sit Ups
15 Power Snatch 115#
2 + 132. Dubs - 75. 30,30,10?, 20,20,35?. Snatch - 4,4,4,3. 3,4,3,3,2. 4,3

Thursday - Coach 5,6,7. Stretching ish

Friday - Coach 5,6. Bike, kb, body weight warmup
WOD - 300
5 Strictish Chest 2 Bar Pull Ups
10 - DB Movement 50#s
15 Ab mat situps
1 - Push Press
2 - DB Burpees
3 - Power Clean
4 - Bench Press
5 - Step Back Lunges
6 - Front Squat
7 - Bent over Rows (7+3)
8 - Power Snatch
9 - Deadlift
10 - Thrusters (8+2)
17:30 - kept pushing. shorter than expected.
POST - 3x8 double db curls 35#

Saturday 

Sunday - 

Monday, June 11, 2018

Summer summer summertime

Monday - Coach 5,6. Bike 75 cal (6:xx) 4:20 for 50 cal. bdy weight push ups/pull ups
3 Rounds:
2:00 wall sit + 45# plate (45sec) + 50# slamball for rest of time.
10 35# weighted push ups
4 35# weighted pull ups.
WOD
50-40-30-20-10
Dubs + Situps
25-20-15-10-5
Push Ups + Back Extensions 25#
13:58 - all unbroken except 30 (16/14)
POST - 3 rounds
7 Cross Hammer + 7 Curls - 30#s
8 Side Raises + 8 Front raises - 8#s
plus 1 min dub test - 95.
Rodney 430, knee laser

Tuesday - Coach 5,6. xover
Warmed up with kb, then tested hspu - 2 or 3 with 1 abmat. Then pull ups - 16 strict
Random work. - Banded Marches - green+purple band and green on feet
HSPU negatives. VMO quad extensions. DB rows, some pull ups.
Assault Bike - EMOM 3 min - 20 sec sprint + max hold breath (10-12 sec) then rested 2 min. Then EMOM 2 min 20 sec sprint + max breath hold, rest 3 min, Then again 2 min EMOM.
Finished with 1 min dubs and 1 min water bottle hops

Wednesday - bike, xover, band gm, pushup, single leg dl
Deadlift - heavy 5 - 135x10, 185x8, 225x6, 275x5, 305x5, 335x3 failed.....
WOD - 4 Rounds
200m Run
15 Deadlift 185#
12 Cal Ass Bike
1:30, 1:30, 1:29, 1:29.
POST - 3 Rounds - 20 GHD w/20# plate, 10 Strict DB Press 30# DBs
Paloff Press - blue band + 5 strict pull up

Thursday - Coach 5,6,7. Rest. Rodney, knee laser

Friday - Coach 5,6 400m, xover, kb pull, kb press, 1 arm ring plank, hip ext, plate step downs
Muscle Snatch - 3x65, 3x75, 2x85, 2x95, 1x105, Failed 110 twice
Hang Power Snatch x3 - 110#, 95#, 115#, 105#, 125#, 115#, 135#
Push Press - 95x6, 115x5, 135x3, 145x1 (struggle), 155# rough, 165# barely.
Deficit Deadlift 45# plate 4" - 135, 185, 225, then 5x3 @ 285# - tough, but made it
Strict Toes to Ring - 5x5

Saturday - Bike, xover, body weight, bar warmup
Power Clean + Power Jerk - 95, 115, 135, 155, 175, 175# - ok work
WOD - with Andrea and Abby
60 Cal Ass Bike - 15/15
60 Box Jump Over 10/10
60 Power Cleans 155# - 5/5/5/5
60 Toes2Bar - 7/8/5?
60 Push Jerk 155# - 5/5/5/5
60 Box Jump Over 10/10
60 Ass Bike Cals - 15/15
60 Box Jump Over - 10/10
60 Power Cleans 135# - 5/5/5/5
60 Toes2Bar - 8/8/5
60 Push Jerk - 10/7?
60 Box Jump Over - 10/15
60 Ass Bike Cals - 15/15
38:20 - holy crap that was tough!
POST - 3 Rounds - 10 paloff press blue band, 30 sec ghd hold, 7+7 curls 35#

Sunday - 2.5 mile Ruck, 30# pack, with Charlie. Carried Charlie 1 mile....
Lunch with fam. Hit a bucket of balls.

Monday, June 04, 2018

Start of LEO CrossFit

Monday - Coach 5,6. 30cal bike, good morn, landmine sldl
Deadlift - 10@135, 8@185, 8@225, 5@275, warmup, then E:2min
5@290, 1@310, 5@300, 1@320, 5@310, 1@335 - last one felt pretty heavy, strength down
WOD -
50 - 40 - 30 - 20 - 10 - Sit Ups
25 - 20 - 15 - 10 - 5 - Ass Bike Cals
10 - 8 - 6 - 4 - 2 - Deadlift (Rx was 275, used 245#)
13:15 - hard push! Legs smoked.
Post - nada. Shadowed Froundations, then Start of LEO CrossFit.
Cryo after helping Brian at salon.

Tuesday - Coach 5,6. Easy warmup bike, 3:30, inchworm, push, pull, slow squat
Sled Pull - 2 x 200+m with 90# added. Came back and did 1 more round with sprint finish
Wall Sit + 25# slam ball pass with max
Bench Press - 4x10 @ 135#
Pallof Press 2x10 each way with green band + 4x5 Pull Ups

Wednesday - bike, xover, body, bar
Power Snatch - 3@95, 2@100, 1@105. 3@100, 2@110, 1@115. 3@105, 2@115, 1@125
WOD -
2 Rounds
10 Pwer Snatch - 125#
12 Bar facing burpee
2 Rounds
10 Power Snatch - 75#
12 Bar Facing Burpees
8:34 - singles at 125, tough. unbroken, then 5+5 at 75.
POST - 125 ab mat sit ups - 3:55

Thursday - Coach 5,6,7
Rest. Attempted 90sec push ups.

Friday - Coach 5,6. Warmup easy, xover, bar
Power Snatch - 3@75, 3@95, 3@115, 3@135, 1@145, 1@150# PR
Push Press - 4x6@135# - did 7 the last 2 sets.
WOD - 7 Rounds
9 Cal Ass Bike
6 Lateral Burpees over sandbag
100m Sandbag run 50#
Rest 1:00
Total time was 14:30, 15:30, or 16:30.... no idea.
POST - Abs - flags, Banded rows, Planks, and 1min wrestle with Max

Saturday - 60 cal bike warmup, xover, bar
WOD -
21 Burpee Box Overs, 800m Run, 9 Rope Climbs, 9 Power Cleans 135#
15 Burpee Box Overs, 800m Run, 5 Rope Climbs, 5 Power Cleans 135#
9 Burpee Box Overs, 800m Run, 3 Rope Climbs, 3 Power Cleans 135#
20:34. Lot of suck in this one! Run was tough.
Post - 4x6 bent over row 135#

Sunday - Rest

Tuesday, May 29, 2018

Memorial Day Murph

Monday - Memorial Day Murph - Wyatt came with. easy bike, run, track warmup
Mile 1 - ran with flag, waited at crossing, then pushed pace to get back in. Probably too hard
Broke up 10 Pull Up, 20 Push Ups, 30 Air Squats - 10 rounds.
Knee was hurting bad, hands got sore, heat was HORRIBLE. Mind was weak, wanted to stop. Took way too many breaks.
Last Mile - Miserable. Light jog, walked some at half way. Took 59:56. Not happy.

Tuesday - Coach 5,6. Bike, group warmup
Deadlift - 10@ 135, 8@ 185, 8@225 then E2:00
5@ 280#, 1@ 305#, 5@ 295#, 1@ 315#, 5@ 305#, 1@ 325# - Felt HEAVY
WOD - 21 - 15 - 9
Deadlift
400m Run after each round. Used 185# instead of 225, went unbroken on all DL. Run was slow.
7:01
POST - 500m ski cool down and stretch.

Wednesday - Not recovering well, stayed home, no workout.

Thursday - Coach 5,6,7
Push Press - 4x6 - 130# - not bad, knee actually hurt
10-9-8-7-6-5-4-3-2-1
Bent over Row - 95#
DB Bench Press 50#s
10 sit ups after each. Broken up, interrupted a bunch
Sled Push - 50# - 5x 75'? (down and back to cement)

Friday - Coach 5,6
Hang Power Clean - EMOMx10 - 2 Hang Power Cleans
105, 115, 125, 140, 150, 160x3, 140x2.
WOD - DT
5 Rounds - 12 Deadlift, 9 HangPower Clean, 6 Push Jerk
10:01 @ 135# - started good, broke on last rep each time, till round 4, broke cleans and jerks....
POST - 27-21-15-9 Cal Row, easy ~900-1000cal/hr

Saturday - Good warmup bike, 400m run, xover, bar
WOD - Crain Hero Wod - partner w Em
2 Rounds
34 Push Ups - 17 unbroken
50 yard sprint 25dwn/back
34 Deadlifts 135# - 17 unbroken
50 yard sprint
34 Box Jumps - 10 + 7
50 yard sprint
34 Snatch 95# - 10 + 6, 5+5
50 yard sprint
34 burpees - 10+7, 10+7
50 yard sprint
34 Weighted situps - 17 unbroken
50 yard sprint
34 Pull Ups - 10+7, 7+7+3
50 yard sprint
20:31 - good push, sprints got slow.
POST - .5 mile run. Cool down on bike 5 min
Abs - 3 Rounds - 50 dubs, :30sec ghd hold, :30 sec plank left/right.
HOME - mow back fast before rain w/ 20# ruck

Sunday - Fishing. Nada

Monday, May 21, 2018

Deload week, not soon enough.

Monday - Really tired, late, 30 cal bike warmup, Xover
30 Wall Walks - 10x3 + jog across gym. 10-12 minutes or so
WOD - 10 - 8 - 6 - 4 - 2
Power Clean + Jerk
50 Dubs after each round.
8:07 - used 115#, able to cycle ton better. 7+3, 5+3, 4+2, 4, 2. Dubs were fairly steady, couple trips
POST - 4 Rounds
10 Horizontal Ring Row + 20 sec ring support hold.
800m Jog

Tuesday - Coach 5,6
5 Rounds – Every 4:00, Complete:
30 Air Squats Sit Ups
20/14 Calorie Row Bike
10 Lateral Burpees over Rower PVC
2:40 was slowest round. This sucked!
POST
E:2min - 5-10 push ups + 10 GHD situps
Regular, Wide, Narrow, Right hand elevated, Left hand elevated. Feet elevated.

Wednesday - Coached 7,8. Some L sit practice after

Thursday - Coach 5,6,7
Worked out with 7
WOD
5 Rounds:
15 Cal Row
15 Box Jumps
15 KB Swings
15 Cal Ass Bike
15 Single Arm DB Snatch
45 Dubs
Rest 2 min
35:09 - miserable!


Friday - Coach 5,6. track and group warmup,
WOD - 3 Rounds
500m Row
400m Run
Rest 3:00
16:06 - pushed it. 3:23, 3:22, 3:21. 1:48 pace on all rows.
(Last time 8/8/17 - 3:14, 3:19, 3:19 15:54..... need to get back to work)
POST - EMOM 12 alternating
recovery bike
Strict HSPU - 5 with 2 mats
Some handstand walk practice after.

Saturday - Feeling tired. Wasn't planning on much, decided triple double.....
WOD
2K Row - 7:43
200 Double Unders
2 mile Run - 17:01
30:10 - Dubs were horrible, 5:26 worth... plus some of that time was transition, phone, music, headphones, and watch.....

Sunday - Rest. Worked in yard, replaced mailbox, etc.

Monday, May 14, 2018

Rush won Mothers Day Tourney (3-0)

Monday - Felt sluggish, tired. Went late. 5+ min bike. 1/2 xover, 65# step ups, roll outs,
Back Squat - slow warmup, bar, 135, 155, 185, 205, 225
Wave 1 - 5@215, 3@235, 1@250
Wave 2 - 5@235, 3@250/245?, 1@265
Wave 3 - 5@250, 3@265 (only got 2), 1@275 (failed 280)
WOD - 4 min AMRAP - Strict Press. * Every break do 15 ab mat sit ups
31 total - 10, 6, 5, 5, 5. Ended on situps (75 total)
POST - 3 attempts at muscle ups, failed.
2 rounds - 30 band pull aparts, 10 band pull downs, 30 glute bridges.

Tuesday - Coach 5,6, kb+gob sqt+kb rdl, class warmup
Deadlift - Heavy 3 Rep - 135x10, 185x8, 225x5, 275x5, 315x3, 335x3. Felt ok, pretty close to max 3
WOD - 15 min AMRAP
60 Double Unders
30 Wall Balls
15 Deadlift 245#
3 + 70. dubs were messy, but took controlled breaks. wb - 12/10/8. dl - 8/7, 5/5/5
POST - HSPU
3 Rounds, EMOM 4,4,4,rest. 2 ab mats

Wednesday - Early work til 9. Solo sesh. 500m row, bdy weight, bbell
Push Press - 4x6 @ 115#
Clean & Jerk - 3 position High, Knee, Floor + 1 Jerk - 135, 145, 155, 165, 175 ugly, 185 complete fail. Did another attempt at 175, messy ugly. Scrapped it.
WOD - 3 Rounds - 10 Clean and Jerks 135# + 400m run. 9:50.... miserable, singles, not good.

Thursday - Coach 5,6,7 rest

Friday - Coach 5,6, 3 min bike, slam ball, hs hold, planks, superman, fs hold
Front Squats - 95/135 warmup - 8@160, 7@170, 6@180, 5@190, 3x1@215# ROUGH
WOD - 13 min AMRAP
50 Alternating DB Snatch 50#
40 Burpees
30 Toes to Bar
20 HSPU
1 round + 33 reps. ttb were a mess.

Saturday - Xover. 1 mile run. 5 min easy bike. bdy weight. class warm
WOD - teams of 3 (me, em, buster)
1 Rope Climb
10 Thruster 45#
20 Box Jumps 24"
30 Sit Ups
40 Double Unders
19:32 - good pace, went first, push through, then wait for others to finish before going again.
POST - band pull downs + 2000m row easy recovery

Sunday - 

Monday, May 07, 2018

These squat waves might be the death of me

Monday - 30 cal bike, xover, fr step ups, roll outs, barbell
Squats - Every 3:00
5@215, 3@230, 1@245
5@230, 3@245, 1@260
5@245, 3@260, 1@275 - barely survived
no wod...
POST - 3 Rounds
10 bench press 135
12 ring rows parallel
100m double kb front rack carry
rest 3 min

Tuesday - Coach 5,6, track warm up, bike some
WOD - "Jerry"
1 Mile Run
2K Row
1 Mile Run
Wore 20# vest, 24:54. PR. 7:33 first mile, 8:xx row, 8: second mile.
HSPU - EMOM x 12. Used 2 ab mats, but they felt strong, might try 1 mat next week.
Min 1 - 4
Min 2 - 3
Min 3 - 3
Min 4 - rest
cryo

Wednesday - woke up tired and no energy, decided on rest day. Did romwod and 100 abmat sit ups - 3:02. Mowed yard at speed

Thursday - Coach 5,6, - bike 35cal/1mile 2:35. Xover, pu, pu, hollow/superman, bar warmup
Push Press - 95x5, 115x5, 135x3, 155x1, 165, failed 175, then failed 170... not happy, weak.
Push Press - 4x6 @ 110#, easy
WOD - half energy
5 Min - 100 dubs, then AMRAP
12 Power Clean 115#
4 Box over burpees
5 min Rest
5 Min - 100 dubs, then AMRAP
8 Power Cleans 135#
4 Box over burpees
5 min Rest
5 Min - 100 dubs, then AMRAP
4 Power Clean 155#
4 Box over burpees.
2 rounds (32) with 25 sec left.   2 rnd + 8 cleans (32) with 5 sec left. 3 Rounds + 2 cleans (26) 155 felt pretty good singles.

Friday - Coach 5,6 good class warmup
Front Squat -
On the 0:00 – 8 Reps @ 60% - 155
On the 2:30 – 7 Reps @ 64% - 165
On the 5:00 – 6 Reps @ 68% - 175
On the 7:30 – 5 Reps @ 72% - 185
On the 10:00 – 1 Rep @ 82% - 210
On the 11:00 – 1 Rep @ 82% - 210
On the 12:00 – 1 Rep @ 82% - 210 - All felt pretty decent
WOD - 20 min AMRAP
200m Run
20 Cal Row
2 Rounds Strict Cindy (did 5 pull up, 10 push up, 15 situp)
4 Rounds even.

Saturday - .75 mile run, xover, bar warmup, 10 turkish getups 35#
WOD - with Bell and Jason
400m Weighted Run 50# sandbag (200m each me/aaron)
100 Deadlift 155# (10's)
400m Weighted Run
80 Hang Power Clean 155# (sets of 3-5)
400m Weighted Run
60 Front Squat 155# (5s + couple extras)
400m Weighted Run
40 Push Jerk (3s-5s)
400m Weighted Run
20 Squat Clean Thrusters 155# (singles, 5 total?)
29:27 - burner.
Breakfast with Max and Patrick!

Sunday - Rest