Wednesday-Friday-Saturday

Wednesday
10 OHS BW (182) #185
10 GHD situps
20 Front squats #185
20 Toes to bar
30 back squat #185
30 burpees
40 deadlifts #185
back got tight during front squats and kept getting worse stopped here

40 goblet squats #2 pood
50 jump squats
50 ring pushups

Friday

2 mile bike ride
Heavy Snatch
#215
Heavy clean and jerk
#295 (last successful jerk #275)

30 burpee muscle ups  7:00 cap (85-90%)
28.5 reps

5x 400 @65%, 75%, 85% 85%, 85% (effort)
2:00
1:45
1:29
1:25
1:24
2 mile bike ride

Saturday
Heavy power snatch
#215
Heavy power clean
#270
10:00 AMRAP walking between stations
5 CTB pullups
5 HSPU strict

Tuesday

work to a heavy snatch, several attempts, technique work
135-220(f)

25 dead hang pullups (singles)

for time
30 burpee pullups 8" bar reach
30 sled rows #135 + small rogue spread
20 burpee pullups
20 sled rows
10 burpee pullups
10 sled rows

25 dead hang pullups

*sled drags were roughly 80m 60m 40m

Tuesday
work to heavy front squat "naked" (no weightlifting shoes, no belt) #325
drop to 80% then
2x5 follow each set with 4 long broad jumps (>8ft)
rest 4:00

4x200m run 1:00 rest in bottom of goblet squat

:43-:33 descending pace

Wednesday/Thursday

Wednesday

10 heavy push press (axle bar#165)

2:00 AMRAP burpee muscle up 7.5, 7.5, 6.5

2:00 Airdyne 115 total calories

x3   w/2:00 rest

5 min break

10 heavy goblet squats #80

2:00 AMmAP Row 543, 525

x3 w/2:00 rest

light (z1 ish running)

Thursday 15th

5 RFT

10 ball slams #30

10 kb front rack squats 2x#44

60m farmers carry 2x#72

11:55 

Sunday
100m row
10 ring pushups
every :90
no straps damper setting 1
5 rounds

2x3 50" box jump

8 burpee CTB pullups every minute for 10:00 >1' above reach
8 successful through round seven then 6/5 per last three rounds
72 total
*way harder than I thought.  started to rip, which slowed me. down but still very tough.

3 rounds
10 kb swings 2 pood
15 wall balls #30
3:40
had to break 2nd set of wall balls, still a little smoked from the burpees.

3 rounds
10 kb swings 1.5 pood
60m burpee broad jump
11:05
exhausted

Saturday
Snatch heavy single
135-165-185-195-205-215-225(f)
Clean and jerk heavy single
185-225-255-275-295-305(f jerk)-315(f)
Back squat heavy single
275-315-335-365-385-400(f)

Thursday
Clean and jerk w/ 2 sec pause at the knee
135-165-195-225-255-275-285-300(fail)
Clean pull to knee
2x3
335-335-335
pBack squat
3x4
335-335-335-335
press
4-3-2-1
160-170-180-190(f)

2 weighted pullups #40
rest :10
Amrap muscle ups in 2:00
rest 3:00 x3
12,11,10

Wednesday

2:00 burpee CTB pullups 9/min pace
2:00 row >600m or 1:40/500m pace
rest 3:00
x2

10 sets
#225 back squat
100m row sprint 1:24/500 pace
rest 1:00

Thursday
Cl+J w/ pause at the knee
135-165-195-225-255-275-285(no jerk)-300(f)
Cl pull to knee 2x3
#330-330-330
pause front squat 2x4
305-305-305-305
press 4-3-2-1
160-170-180-190(f)

3 sets
2 weighted pullups #40
2:00 Amrap muscle ups
12,11,10

Saturday Sunday and Tuesday

Saturday
OTM 10:00
evens 5 deficit HSPU on 12" boxes
odds 3 45# weighted pullups
Airdyne
25:00
:30 @85%
:30@50%
409 cal

Sunday
otm 20:00
evens 10 ring push ups
odds 10 ring supine pullups

20:00 Airdyne constant  pace 180ish watts

5:00 AMRAP
15 hr pushups
1 rope climb
4+10 pushups

Tuesdsy
otm 10:00
5 #25 weighted dip
5 #25 weighted pullup
no rest otm 10:00
5 strict dips
5 strict pullups

:30on/:30off airdyne 10:00
150 FY for example
155

5:00 AMRAP
5 12"deficit hspu
2 rope climbs
4+2(pushups)

8/1/13
CrossFit for Hope
Like Fight Gone Bad, one minute at each movement AMRAP rest one minute between rounds.
burpees
power snatch #75
box jumps 24"
thruster #75
CTB pullup
189 reps total

snatch deadlift to mid thigh+ snatch w/ pause at mid thigh
1+1 x7
135-145-155-165-175-185-195
snatch 1st pull
2x3
245-245-245
p back squat (2 sec)
3x4
335-335-335-335
Sn grp press
4x4
125-125-125-125

20 2pd TGU not for time

7/30/13
front squat 2x3
315-325-335

power snatch single 80% ish
135-155-165-175-185-195-210(f)

power clean single + push press
225-245-265-275-285 (no push press on 275, 285) (285 power clean pr)

PM
row sprints 250m x10
1:00 rest
avg. 1:39.0/500m  (hands slippery)


7/31/13
work to a high box jump
48.5"
then...
OTM 10:00
8 burpee box jumps "24
rest 5:00
OTM 10:00
6 burpee pullups 1' above standing reach
rest 5:00
10:00 AMRAP cal on airdyne 172 cal

7/28/13

1:00 wall balls #20
rest 1:00 x4
33, 32, 32, 31

rest 5:00
1:00 goblet squats 1.5 pood
rest 1:00 x4
24, 23, 25, 25

"jonestown"
20-10
#135 push press
burpee pullup

4:34

7/27/13

clean and jerk w/ 2 sec pause above the knee
1 x 5
225-255-265-275-285-300(f)
clean pull
2 x 3
325-325-325-325
p front squat
2 x 4
275-295-295-295
press
4,3,2,1
160-170-180-190

3 sets with 3:00 rest
2 #35 weighted pullups
2:00 AMRAP muscle ups
11, 10, 8

7/26/13

So the last three days are condensed here.
Tuesday
I pulled a muscle in my neck so I stopped lifting very early into the warm up portion of the session.

Wednesday
Went to Dr. Ben and neck felt better.  Rode the airdyne
:30 @85% (11-13 calories per :30 bout) (>300 w)
:30 @50%
20 rounds
rest 2:00
5 rounds
then 3:00 constant pace

Thursday
Sn pull to mid thigh + snatch w/ pause at mid thigh 1+1 x7
135-135-155-155-175-185-190-195
Sn pull to above knee 2 x4
225, 225, 225, 225 (meant to go #245 here)
pBS 3 x4
325-325-325-325
Sn Press 4x4
120-120-120-120

OTM every 2:00 for 20:00
10 ball slams #50
5 push press #50 dbs
150m row

7/21/13

9-6-3-6-9-6-3
#75 thruster
toes to bar
3:28

3 rounds for time
40 wall balls
20 CTB pullups

9:30
ripped hands on third set

7-20-13
Work to heavy single snatch and clean and jerk.
205/285

7/18/13

clean w/ pause at knee + jerk
1x7
225-245-255-265-275(f jerk)-285-295(f jerk)

clean pull
2x3
320-320-320-320

pause front squat
2x4
265-280-280-280

strict press
4, 3, 2, 1
160, 170, 175, 180

1 muscle up every :30 for ten minute then rest 2:00 and do a tough unbroken set (6)

8 rounds w/ 1:00 rest
1:00 of rowing
:20 @ 500m pace
:20 @ 2k pace
:20 @ 5k pace

281-309 m with no rollover

7/17/13

ugh
30 muscle ups for time 6:40
     failed the 30th rep right around 6:10, previous pr for this WOD is 4:00.  Today really showed me the value of  "assess don't guess".  As I have been gaining weight (15lbs total), I have been working minimal gymnastics trying to keep my body weight aptitude up, but never have tried to do 30 in a row.  The muscle ups that I had been training were always in sets of 5-6 with plenty of rest, so I assumed that I still had these as a strength.  I am glad I epically failed on this WOD.  It showed me where I need some work.  What once was a strength for me is now a weakness.

100m HS walk for time. 9:57

25 kb swings 2pd
50 situps
20 kb swings
40 situps
15 kb swings
30 situps
10 kb swings
20 situps
5 kb swings
10 situps

7:37

7/16/13

Snatch pull to mid-thigh (aka the hardest fucking position to pull from)+Snatch w/ pause at mid thigh
1+1 x7
155-155-165-170-175-180-185

Snatch pull to knee
2x4
240-240-240-240

pause Back squat
3x4
315-315-315-315

Snatch grip press
4x4
115-115-115-115

6 x 200m run
1:1 rest
:31-:37
pulled something near my heel and kept running like a dumb ass

muscle ups
5-3

21-15-9 HSPU 1:00 rest unbroken

7/14/13

work to a heavy thruster
265
muscle ups
5-6
10:00 Cindy
5 pullups
10 pushups
15 squats

14 + 13