Monday, July 22, 2013

Almost vacation week

Monday - PreWod - 5x5 balistic pull ups. Then Tabata double unders and Ring L sits (actually tucks.)
MOFO WOD
EMOM 10 Minutes *Alternating Movements
10 Deadlifts @ 155#
10 Thrusters @ 75#
Last round - 16 deadlifts, 12 thrusters
PostWod - 5x dead lift - 165, 185, 195, 225, finished 2x245

Tuesday - PreWod - 10-12 double KB swings 40# emom for 10 min
WOD
10 Minutes *Every :30 Complete
150ft Sprints
4 Burpees
PostWOD - 5x5 - weighted vest ring dips and pull ups

Wednesday - PreWOD - 4x7 balistic push ups - 45# plate, 45+15, 45+15+10. Then Tabata hand stand hold (nose to wall) and hollow body rocks.
MOFO WOD
EMOM 10 Minutes *Alternating Movements
10 Front Squats 105# - should have done 110
10 Push Jerk 95#
*Max reps on last set = 11, 11.
PostWOD - Front squats - 6@125#, 5@145#, 4@165#, 3@170#, 2@175#

Thursday -PreWod - jumping over hurdles. TTB work.
WOD
5 min - EMOM
3 Thrusters 105#
Max Double Unders = 110
PostWOD - 5x5 Back Squat 165#

Friday - Partner Row 10 min 250m each - Sam and I - 2550m total
Galt Games WOD
9 - 7 - 5
kbs 62#
Hang Squat Clean 115#
9 - 7 - 5
box jump overs 30"
hand release push ups
7:41 - felt strong on everything. Could have gone heavier on squat cleans. Did a couple 135# after wod.

Saturday - Vacation Starts Now! Long drive ahead... Stopped in Hays, KS for lunch at Montana Mikes, had some decent bacon wrapped shrimp, the rest was overpriced. Went to Salt Grass and had steak for dinner, not bad, but not great.

Sunday - Got up early and went for an easy 3 mile run. After breakfast we visited the Air Force Academy. Did some walking to see the chapel and some other sights, plus took a nice walk on one of the short trails. Then we drove into Old Colorado City and grabbed some greek for lunch. Great salad with some awesome shrimp! Went to the chocolate factory and then the Colorado Creamery for ice cream after! Finished the night off at the Seven Falls. Walked up both sets of stairs, 180 and 224!

Monday, July 15, 2013

Mid summers night dream

Monday - PreWod - 20 seated box jumps with dumb bells. Did 5 each with 30, 35, 40 and 45#. Then X rounds of 250m rows at full effort. Tried to get them all in 50 seconds. Last couple definitely drifted.
WOD
10 Minute AMRAP
10 Ring Push Ups
7 TTB
7 rounds + 5 push ups.

PostWOD - 3 sets of 2 rep- Clean Pull + Squat Clean. 115#

Tuesday -
WOD
CHIPPER
50 Thrusters
40 OHS
30 Front Squats
20 Power Cleans
10 Power Snatches
17:57
PostWod - 3x10 back rows 40#

Wednesday - Easy run, 3.5 miles @ 8:48. Another 2.5 easy with Wyatt in the evening.

Thursday - PreWod skill work on each movement.
WOD
4 Rounds *1 Minutes At Each Station
Muscle Ups - 1, 5, 5, 6
Pistols - 14, 15, 15, 16
Push Ups - 30, 24, 25, 25
Burpees - 15, 14, 14, 15
*1 Minutes Rest After Each Round
242 total reps. Broke the box first round in frustration. Could not get over bar, kept failing.
PostWOD - 5 rounds deadlift - 135#, 165#, 185#, 205#, 205#
4 rounds push press - 45, 45, 65, 65#

Friday - PreWOD - Strict pull ups. 5x each grip (reg, chin, mix1, mix2, wide, narrow) + max attempts with weighted vest =3
MOFO WOD
EMOM 10 Minutes
*Alternating Movements
10 Overhead Squats 85#
10 Split Jerks 85#
Fell behind after round 1, had started with 95# but dropped it. Finished extra set after time @ 95#
PostWOD - 5 x 10 62# kb swings (not full height) + 3 rounds DU 34, 36, 24

Saturday - MightyMax Triathlon. Better swim, fell on the bike, need to work skill. Decent run, but should have been faster! Took the dogs for a ruck walk after Fritzs!

Sunday - 22 mile ride out to Stracks Church rd and back, same side. Avg spped maybe 15mph... forgot how tough cycling was! Short ruck walk with the dogs and Wy, added a brick.

Monday, July 08, 2013

Monday - Pre WOD. 2 rounds of 1 minute each station, max unbroken reps.
Pistols - 13, 14
TTB - 6, 5
Pull ups (instead of rope climbs) - 10, 9
Yoke Carry 90# added - 200 ft, 200 ft
WOD
1 Mile Run
5:37. Not bad. started after everyone, so played catch up.

Tuesday - Pre-wod: High Box Jumps 5x4 @ 36"? 24"+3 - 45# +25#
banded kb swings 8x12 62# + blue band
WOD - MoFo 10 min alternating movements
10 Power Snatch 75#
10 Back Press 55#
Missed some snatches each round, so finished with 3 more rounds of 5.
Post Wod -
100 sit ups - 3:17
4 rounds : 8 - 35# floor rows + 10 push ups.
Then:
10 ring dips
5 x 10 pull ups every minute
10 ring dips

Wednesday - rest day, for real.

Thursday - 10 burpees every minute for 5, then 12 every minute for 5.
WOD
200m 3 person Team Sled pull with rope
135# added. 8:30ish
Post WOD
Bench - 8x125#, 8x135#, 3x155#, 1+1x165#, 1x170# PR
Fr Squat - 5x135#, 5x165#, 3x185#, 205# fail. 225# back squatx1

Friday - HSPU work - 5x 30sec headstands, 5x30 sec handstands. 10 strict hspu negatives. Then a max kipping hspu attempt. Only able to muster 7 of them.
WOD
5 MINUTES AMRAP
Max Double Unders
*After Every 50 D/U Complete 7 Ball Slams
Completed 3 rounds + 34 dubs in the 5 minutes. Then finished the rest of the dubs and 2 rounds of ball slams.
PostWOD - worked on cleans from box platforms. 95# 5x3 from position 1. 115# 5x3 from position 1.

Saturday - Skill work
5x3 Snatch @ 70-80% 95#
4x4 Snatch Pulls @ 85%
4x3 Pause Squats @ 85% 185#, 190#, 195#, 205#
10 rounds
100m sprint + 5 Burpees
rest 35 seconds

Finished with a couple rounds of depth jumps.

Sunday - Took the dogs for a walk with the ruck on. Only made 2 miles and the dogs were done. Planned to take them out in the evening, but mowed instead.

Monday, July 01, 2013

Happy Birthday America!

Monday - Skill work was single leg box jumps on 12" box. did 2 each leg every 30 seconds 10 rounds.
WOD - CHIPPER
1,000m Row
50 Double Unders
50 Box Jumps 30"
50 Pull Ups
50 Wall Balls 20#
16:32 - felt pretty good in this, a lung burner, but tried to keep the pace going. Probably could have pushed a little harder. Really just used the row as a warm up, should have pulled harder. Doubles were so-so, not great, but not horrible. Box jumps were slow. 30" is tough to string together. kept 5-10 at a time. Pull ups started 10, then did 5's. Same thing with wall balls.
PostWOD
1:2 rest
100m, 200m, 300m, 400m. Kept it mid range. Then did a couple sets of TTB, 7 in a row is a new PR.

Tuesday - Skill work single leg bumper jumps, lateral. Then 8' wall climbs, 8 for time = 56 seconds. Could have, and should have, gone faster. DJ did them in 31 seconds... dayum.
WOD - For Time
400m Run then...
10!
Power Cleans 115#
Burpee Over Bar then...
400 Run
14:59 - Good burn and good pace on this. The burpees sucked.
PostWOD - 3x10 deadlift 135#, 3x8 deadlift 185#

Wednesday - Skill work pre-wod, double kb swings. 8x10 reps, 2@40#, 5@45#, 2@55#. Then did 30 2 step, 2 hand jumps to 9 ft target.
WOD
EMOM 10 Minutes
Alternating Movements
10 Back Squats @ 125#
10 Push Presses @ 75#
*Last set of each movement is for max reps. BS = 18, PP = 14
Post-WOD
8x8 Deadlift (4@165#, 2@185#, 2@215#)
3x8 Bench Press

Thursday - Happy Independence Day, 4th of July, and Birthday America! Running the Firecracker with Y! Good race, Y needs to figure out mile 2. Says he starts thinking he doesn't want to do the run after mile 1. 27:54 time is average. I continued for the 10K and negative split for a 20:50 second 5K.

Friday - Skill was dumbbell reactive box jumps. Used 30# weights, drop them after first jump then jump to box. Started 20" box, added 45# plate, then 2 45#, then 3 45#. Then 55# banded kb swings, 5 rounds 30 sec on, 30 sec rest.
WOD
5x5 Every 3 minutes
Power Cleans
2@ 125#
2@ 135#
2@ 145#
PostWod
5x5 Deadlifts and Pull ups
185#, 215#, 235#, 255#
Deadlift - 285# - new PR!

Saturday - Crossfit for Hope
WOD - 3 Rounds, 1 min each station for reps
Power Snatch 75#
Box Jumps 24"
Thrusters
Chest2Bar Pull Ups
Burpees
201 total reps.
Wyatt did it also! Did OHS with pvc pipe, box jumps 3 45# plates, ball slams 10#, ring rows, and burpees. 254 total reps!

Sunday - Went for a 10 mile ride on the levee with Y.