1 - 31 January 2017

SUNDAY - 1 January 2017
[1] REST

MONDAY - 2 January 2017
[1] Snowboard - Aomori Springs

TUESDAY - 3 January 2017
[1] REST

WEDNESDAY - 4 January 2017
[1] 2 rounds for time
20 Squat Clean Thrusters with pair of 55lb dumbbells
17 Burpees
Time: 16:48

[2] 5 rounds for time of:
20 L pull-ups
16 ring dips
https://crossfit.com/workout/2016/12/31#/comments
Time:  21:37rx

THURSDAY - 5 January 2017
[1] REST

FRIDAY - 6 January 2017
[1] On a 3 min clock complete 1 round of the following:
12 Power Snatch 95/65
12 Burpees over the bar
Rest remaining time
Repeat for a total of 5 Rounds
*RX+: Add +2 reps to each round:
Score/times: 12/12@0:41, 14/14@1:01, 16/16@1:49, 18/18(finished 9 burpees), 20/20
Completed rest of workout without a time constraint.  Just kept moving until finished.

SATURDAY - 7 January 2017
[1] REST

SUNDAY - 8 January 2017
[1] REST - Seahawks Morning FTW

MONDAY - 9 January 2017
[1] CrossFit Open Workout 12.3
18 Min AMRAP of
15 Box Jumps 24/20
12 Push Press 115/75
9 T2B
Score: 9+15 (339 reps) PR!!!

TUESDAY - 10 January 2017
[1] For Time
21 Kb Swings 72
21 Ball Slams 30
500M Row
15 Kb Swings 72
15 Balls Slams 30
500M Row
9 Kb Swings 72
9 Ball Slams 30
500M Row
Time: 10:43rx
[2] Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. To learn more about Josh click here
Time: 5:57rx

WEDNESDAY - 11 January 2017
[1]  10 minutes find heaviest Squat Clean
Weights:  225-235-245-255-260
[2] 10 Minute AMRAP
2 Squat Cleans @ 225
8 Ring Dips
12 Walking Lunges (total) with 1x54lb KB
30 Double Unders
Score: 5+2 rounds/reps

THURSDAY - 12 January 2017
[1] REST

FRIDAY - 13 January 2017
[1] Thrusters - Max Weight for 10 reps
Weights @ 10 reps each: 95, 115, 135, 155, 185 (PR)

SATURDAY - 14 January 2017
[1] Snowboard APPI

SUNDAY - 15 January 2017
[1] Rest

MONDAY - 16 January 2017
[1] Snowboard Aomori

TUESDAY - 17 January 2017
[1] Rest

WEDNESDAY - 18 January 2017
AM:
[1] For Time~
100 Pushups
100 Situps
10 Laps running (8:38; 47-53secs per lap)
Time: ~ 12:00mins
PM:
[1] OHS
2 – 2 – 2 – 2
Weight: 155-185-205-225
[2] 5 Min AMRAP of
10 Push-Ups
10 Wallballs
Rest 2 Mins
5 Min AMRAP of
10 OHS 95
10 Medball Sit-Ups
Scores: 6+14/5rounds
[3] Immediately into 1 set of max unbroken Muscle Ups
Score:  6 reps (tried for 7th, but grip was slippy)

19 - 31 December 2016

MONDAY - 19 December 2016


[1] "Annie"
For Time:
50-40-30-20-10
- Double Unders
- Situps
Time:  6:13 PR! (from 6:18)


[2] 2016 12 Days of Christmas
*Like the song:

1 - Thruster 115/65  RX+135/95

2 - Strict Press 115/65  RX+135/95

3 - Front Squats 115/65  RX+135/95

4 - Power Cleans 115/65  RX+135/95

5 - Ring Dips

6 - Situps

7 - Box Jumps

8 - Wall Balls 20/14

9 - Toes to Bar

10 - Squats

11 - Pullups

12 - Thrusters 115/65  RX+135/95

Time: 28:35


TUESDAY - 20 December 2016


[1] "The Chief"
The Chief”
3 Min AMRAP of
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
1 Min Rest
Repeat for a total of 5 cycles
Scores: 27+9rx PR (estimated: 7+0, 5+3, 4+9, 5+9, 5+9)
*Start next cycle where you left off from the last.


WEDNESDAY - 21 December 2016
[1] REST


THURSDAY - 22 December 2016
[1] REST


FRIDAY - 23 December 2016
[1] Misawa CrossFit “12 Days of Christmas”
1 SDHP 75/55
2 Thrusters 75/55
3 Push Press 75/55
4 Hang Power Cleans 75/55
5 Power Snatches 75/55
6 KBS 53/35
7 Pull-Ups
8 Toes 2 Bar
9 Box Jumps
10 Goblet Squats 53/35
11 Burpees
12 (Total) Front Rack Lunges 75/55
Time: ~22 mins


SATURDAY - 24 December 2016
[1] REST


SUNDAY - 25 December 2016
[1] REST - MERRY CHRISTMAS


MONDAY - 26 December 2016
[1] Snowboard APPI


TUESDAY - 27 December 2016
[1] REST


WEDNESDAY - 28 December 2016
[1] REST


THURSDAY - 29 December 2016
[1] REST


FRIDAY - 30 December 2016
[1] "Nick" (modified)
https://crossfit.com/workout/2016/12/28#/comments
12 Rounds for time:
35-lb. dumbbell hang squat cleans, 10 reps
6 Pushups on dumbbells
6 Abmat Situps
Time: 21:03


SATURDAY - 31 December 2016
[1] Snowboard - Aomori Springs

24 - 30 January 2016

Sunday 24 Jan 2016
*Rest day (suppose to be)
Day 17 & 18 Pistols as:
7 Rounds
10 Pushups (deficit 4")
10 Pistols (total / 5 per leg)
10 Situps


Monday 25 Jan 2016
*AM:
*Day 19 Pistols
1) CrossFit Open 15.5
For time, 27-21-15-9:
Calorie Row
Thrusters 95lbs
Time:  10:40 (8:41 is PR from 2015)
*PM:
Strength:
1) Snatch complex: 10 rounds – Every 2 minutes, perform:...
-1x power snatch + 2x hang squat snatch + 3x squat snatch (Work up to a max for the day)
Weight:  95, 115, 135, 155, 165... *too many squats.
 2) Back squat: Work up to a 1 rep max.
*This is the PR phase so the goal is to hit a new 1 personal record.
Work Capacity:
Weight:  (all for 1 rep) 135, 225, 275, 315, 335, 365(miss)
 3) Complete 10 rounds of:
-3x muscle up
-10x burpees
-30x double unders
Time:  ~16:30rx


Tuesday 26 Jan 2016
 Strength:
1) Clean complex: 10 rounds – Every 2:30 minutes, perform:...
 -1x squat clean + 2x front squat + 3x Jerks (Work up to a max for the day)
Weight:  135, 135, 155, 155, 165, 165, 175, 185, 195, 205
2) Push Press: Work up to a 1 rep max.
*This is the PR phase so the goal is to hit a new 1 personal record.
Weight: (all for 1 rep) 185, 205, 225(miss), 225(miss)
 Work Capacity:
3) Complete 21-15-9-15-21 reps of:
-Power clean (135#/95#)
-handstand push up
Time:  19:03rx

17 - 23 January 2016

Sunday 17 Jan 2016

*Rest Day

Monday 18 Jan 2016

Strength:
1) Snatch balance: 10 rounds – Every 90 seconds, perform:
-1x snatch balance (Work up to a max for the day)
Weights:  up to 255lbs (PR)
2) Snatch + overhead squat: 10 rounds – Every 2 minutes, perform:
-1x squat snatch + 2x overhead squat (Work up to a max for the day)
Weights:  135, 135, 155, 155, 165, 175, 185, 195, 205
3) Back squat: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
Weights: 5x275, 3x315, 1x345
Work Capacity:
4) Complete the following for time:
-Row 1,000m (3:45)
-21-15-9 reps of:
-Power clean (155#/105#)
-handstand push up (4″/2″ deficit)

Time:  19:30rx

Tuesday 19 Jan 2016
Strength:
1) Clean from blocks + Split jerk: 10 rounds – Every 2 minutes, perform:
-2x squat clean from the blocks + 1x split jerk (Work up to a max for the day. Set up the blocks the your set up is 1″ above the knee and split jerk is only done after the 2nd clean)
Weights:  185, 185, 205, 205, 215, 225, 225, 235, 235, 245
2) Push press: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
Weights: 5x150, 3x170, 5x190
Work Capacity:
3) Complete the following for time:
-10x burpee box jump (30in/24in)
-15m overhead walking lunge (165#/110#)
-20x toes to bar
-10x burpee box jump (30in/24in)
-15m front rack walking lunge (165#/110#)
-20x toes to bar
-10x burpee box jump (30in/24in)
-15m back rack walking lunge (165#/110#)
-20x toes to bar

Time:  11:33rx

Wednesday 20 Jan 2016

Strength:
1) 1 and 1/4 Front squat: 10 rounds – Every 90 seconds, complete:
-1x 1 and 1/4 front squat (Work up to a max for the day)
Weights:  up to 265, blacked out (almost) at 275
2) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 150m Row (Goal is to hit this in under 30 seconds)
-Even minute: Max rep unbroken muscle up
Reps:  9, 6, 5, 5, 5
Work Capacity:
3) 27-21-15-9
- Snatches (anyhow) 75/55#
- Kettlebell Swings 24/16kg
- 30 Double Unders after each round

Time:  13:01rx

Thursday 21 Jan 2016

*Rest Day

*Completed Day 15/16 Pistols

30TH BIRTHDAY!!!

Friday 22 Jan 2016
Strength:
1) Power snatch: Work up to 65% of your 1 RM power snatch (Should only take you 5-10 minutes), then:
Weight: 135
2) Touch and go snatch: 10 rounds – Every 30 seconds, complete:
-3x TnG snatch @ 70% 1 RM
Weight:  145 (*Completed:  took 90 sec break at half)
*I’d like to see touch and go but it is not mandatory. Things might get a little weird at the end so if you have to squat snatch, thats fine.
3) Deadlift: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps (Last set is a for max reps).
Weights:  5x295, 3x335, 1x370
Work Capacity:
4) CrossFit Open Workout 13.4
7 Min AMRAP of
3 Clean & Jerk 135/95
3 T2B
6 C&J 135/95
6 T2B
9 C&J
9 T2B
… Continue Adding 3 Reps Each Round Until 7 Minutes Are Up

Score:  5 rounds / Round of 15 completed (PR! from 4+13)

*One of the worst days of training... I was the only one in the whole building and had no music... just silence (no motivation/drive)

Saturday 23 Jan 2016

*I was a bum.

10 - 16 Jan 2016

Sunday 10 Jan 2016
*Rest/Recovery






Monday 11 Jan 2016
*Day 7 of Pistol Challenge:  Completed 13 per leg
Strength:
1) Muscle snatch + Drop snatch: 10 rounds – Every 90 seconds, perform:

-1x muscle snatch + 1x drop snatch (Work up to a max 1+1 for the day)
Weights:  65, 85, 95, 95, 105, 105, 115, 115, 125
2) Snatch from blocks: 10 rounds – Every 2 minutes, perform:
-1x power snatch + 1x squat snatch from the blocks (Work up to a max for the day. Set up the blocks the your set up is 1″ below the knee.)
Weights:  135, 155, 155, 165, 165, 175, 175, 185
3) Back squat: Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).
Weights:  290, 310, 330x8
Work Capacity:
4) Complete 3 rounds for time of:
-10x DB hang power snatch, left arm (55#)
-5x Bar muscle up
-10x DB hang power snatch, right arm (55#)
-5x Bar muscle up
Time:  9:58
*changed squat to power.  Squat snatches were very hard on the shoulder; I need to do some accessory work with single arm DB OH Squats.
Core:
5) 3 rounds, not timed:
-10x strict toes to bar
-12x Reverse hypers (AHAP)
Complete.



Tuesday 12 Jan 2016
*Day 8 - Pistol Challenge
Strength:
1) Clean complex: 10 rounds – Every 2 minutes, perform:...
-1x squat clean +1x front squat + 1x split jerk (Work up to a max for the day)
Weights:  135, 155, 175, 185, 185, 205, 205, 225, 235, 235

2) Push press: Warm up, then:
-70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).
Weights:  160, 170, 180x8
Work Capacity:
3) For time:
27-21-15-9
Thrusters
Bar Facing Burpees over Bar
*Thrusters: Reps of 27-21, 95/65lbs. Reps of 15-9, 135/95lbs
Time:  13:02rx unbroken!

Wednesday 13 Jan 2016
*Day 9 - Pistol Challenge
Strength:
1) Pause front squat + front squat: 10 rounds – Every 90 seconds, complete:

-1x pause front squat + 1x front squat (Work up to a max for the day. For the first rep, it is a 3 second pause in the bottom position)
Weights:  185-185-205-225-225-245-245-255-275-275-275
Work Capacity:
2) Complete the following for time:
- 20-18-16-14-12-10-8-6-4-2 calories of: Rowing
-1-2-3-4-5-6-7-8-9-10 reps of: Overhead squat (135#/95#)
*For this you will have 10 rounds and it will be a descending ladder for the rower, and at the same time an ascending ladder of the OHS. Round 1 will be 20 calories row + 1x OHS, round 2 will be 18 calories row + 2x OHS. The final round will be 2 calories on the rower + 10x OHS.
Time:  16:34rx unbroken
*All rowing was done at 1400-1700cpm

Thursday 14 Jan 2016

*Rest/Recovery
*Day 10 - Pistol Challenge

Friday 15 Jan 2016

Strength:

1) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 3x Bench press (Round 1 and 2 will be warm up weights, and the last 3 rounds will be you Wendler percentages, which for this week is 70%x 3 reps, 80%x 3 reps, 90%x 3+ reps)
Weight: 135, 155, 185, 200, 210x7
-Even minute: 6x Bent over row(AHAP but maintaining a static hold…dont go so heavy you start to kip these).
Weight:  95, 105, 115, 125, 125
2) Deadlift: -70%x 3 reps, 80%x 3 reps, 90%x 3+ reps (Last set is a for max reps).

Weight: 315, 335, 350x8
Work Capacity:
3) CrossFit Open Workout 11.2
15 Min AMRAP of
9 Deadlifts 155/100
12 Push-Ups
15 Box Jumps/Step-Ups

Score: 10 rounds + 33 reps

Saturday 16 Jan 2016

*Snowboarding

*Day 12 Pistols

3 - 9 Jan 2016

Sunday 3 Jan 2016
*Rest/Recovery





Monday 4 Jan 2016
*AM
1) Overhead Squat
2 – 2 – 2 – 2
Weight:  205, 225, 235, 250x2 (PR!)
2) For time, reps of:
24 – 21 – 18 – 15 – 12 – 9 – 6 – 3
Wall Balls 20/14
Kettle Bell Swings 53/35
*All Sets must be UNBROKEN
Time:  10:37rx
*PM

Strength:
1) Snatch Balance: 10 rounds – Every 90 seconds, perform:

-1x Drop snatch + 1x snatch balance (Work up to a max for the day. When you hit failure in the drop snatch, re-rack the bar and continue with 1x snatch balance for the remainder of the rounds to establish a max).
Weight: 95-95, 115-115, 135-135, 155-155, 175-175, -185, -205, -225, -235 (PR!), -250 (PR!)
2) Halting snatch + snatch: 10 rounds – Every 2 minutes, perform:
-1x halting snatch + 1x snatch (Work up to a max for the day)
*For the halting snatch, pause at 2-3 seconds at the launch/hang position (1″ above the knees). Treat both reps as singles and touch and go is not permitted.
Weight: 135, 155, 175, 185, 195
3) Back squat: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).
Weight: 275, 295, 310x10
Work Capacity:
4) Complete 2 rounds for time of:
-30x overhead squat (95#/65#)
-20x burpees to 12″ target
-10x muscle up
Time: 9:34rx
 

Tuesday 5 Jan 2016
Strength:
1) Clean from blocks: 10 rounds – Every 2 minutes, perform:

-2x power clean + 1x squat clean from the blocks (Work up to a max for the day. Set up the blocks the your set up is 1″ below the knee.)
Weight: 135, 155, 165, 175, 185, 195
2) Push press: Warm up, then:
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).
Weight:  155, 165, 170x10
Work Capacity:
3) 15 minute AMRAP of:
Handstand walk 10m
3 Hang Cleans 155/105#
7 Thrusters 155/105#
21 Row for Calories
Score:  4+HS Walk & 3 Hang Cleans


Wednesday 6 Jan 2016

Strength:
1) 5 rounds (10 minutes) – EMOM, perform:

-Odd minute: 5x Deadlift (Round 1 and 2 will be warm up weights, and the last 3 rounds will be you Wendler percentages, which for this week is 65%x 5, 75%x 5, 85%x 5+)
Weight:  195, 235, 295, 315, 335x10(x1)
-Even minute: 5x Max height box jumps (Keep all 5 sets near max height, but in the later sets, as your confidence increases, add a little height to the box).
Score:  up to 40 inches
Work Capacity:
2) 12 Min AMRAP of
12 Hang Power Snatch 75/55
50 Dubs
12 Hang Power Snatch 95/65
50 Dubs
12 Hang Power Snatch 115/75
50 Dubs
12 Hang Power Snatch 135/95
50 Dubs
*Continue Adding 20lbs for Men and 10lbs for Women Each Round Until 12 Mins are Up.
Score:  4 rounds + 12 HPS 155 + 23 DUs
Core:
3) Complete 25-20-15-10-5 reps of:
-Unbroken GHD sit ups
-Rest as needed
Complete.


Thursday 7 Jan 2016
*Rest / Recovery


Friday 8 Jan 2016
Strength:
1) Bench press: Warm up, then:...
-65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).
Weights: 95, 115, 145, 175, 185, 200x10

Work Capacity
2) EMOM 10 minutes of:
Odd: 25 Air Squats  *unbroken
Even: 10 Handstand Push-ups, strict *unbroken
3) EMOM 10 minutes of:
Odd: 25 Air Squats *unbroken
Even: 15 C2B Pullups *broken/used fat bar
*No rest between EMOMs. Scale as needed.
Complete.
Core:
4) 20 Strict Skin The Cats
Complete.


Saturday 9 Jan 2016
*Snowboard!

27 Dec 2015 - 2 Jan 2016

*Holy Crap... It has bee awhile since I've posted on here.  This is because I was getting overwhelmed with posting my workouts and completions in multiple locations.  Well I am back to logging everything here now.  Other location is CrossFit Misawa Competition Training:  https://www.facebook.com/groups/155904117886776/.  I will still keep posting the workouts on that page, but my completions will be logged here. 




Some PRs from the past that I missed on here: 
Hang Snatch:  215 PR
Deadlifts:  365x5 reps PR
Deadlift:  425 PR
OHS:  225x5 reps PR
Jerks:  245x3 PR
Clean:  245x3 PR
Clean:  280 PR




Sunday 27 Dec 2015
[1]  Rest




Monday 28 Dec 2015
*AM:
[1]  OHS: 3-3-3-3
Weights:  185, 205, 225, 235
[2]  6 Rounds for time:
5 Bar Muscle Ups (UB)
10 OHS @ 135# (UB)
30 Double Unders
Time:  13:02rx
*PM:

Strength (Deload week):
[1] Snatch: 10 rounds – Every 90 seconds, complete:...
-1x squat snatch (Start at a moderate weight and work up to a max for the day)
Weights:  135, 155, 175, 185, 195, 205(miss), 205

[2] Back squat: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 265, 285, 300(x10) *I accidently did the wrong %s... stupid APP.
[3] 20mins in Sauna.  *we didn't feel like doing a metcon.

Tuesday 29 Dec 2015
Strength (Deload week):

1) Push press: Warm up, then:
-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.
Weights: 95, 115, 125
2) Clean: 10 rounds – Every 2 minutes, complete:...
-1x squat clean (Start at a moderate weight and work up to a max for the day)
Weights: 135-155-185-205-225-245-260-275 (no misses!)
Work Capacity:
Complete each of the following for time:
3) 21-15-9 reps of:
-Deadlift (315#/225#) @ 275lbs
-Ring dips
Time: 5:38
*Rest 3 minutes, then,
4) 9-6-3 reps of:
-Clean (225#/155#)
-Bar muscle up Toes To Bar x2 Reps (18-12-6)
Time: 7:34
*Portion 3 and 4 are to be scored separately. Note your times for each in comments. Scale as needed.




Wednesday 30 Dec 2015:

Strength:
1) Pause front squat: 10 rounds – Every 90 seconds, complete:...
-1x Pause front squat (5 second pause in bottom position. Work up to a max for the day)
Weights: 135-185-205-225-245-255-265-275

2) 5 rounds (10 minutes) – EMOM, perform:
-Odd minute: 10x burpee box jump overs 24in/20in
-Even minute: 20m(65ft) Handstand Walk
Complete RX.
Work Capacity:
3) Complete the following for time:
-2,000m row
*Go for PR. All Out Effort.
Time:  7:54 (PR)


Thursday 31 Dec 2015
*Snowboarding Hakkoda


Friday 1 Jan 2015
*Sleep / Rest Day


Saturday 2 Jan 2015
*Snowboard APPI