29 December - 4 January

Sunday:  (road trip, day 9 - travel 1)
[1]  Reps of 20-15-10-5
Air Squats
Pushups

Monday:  (road trip, day 10 - travel 2)
[1]  Rest Day

Tuesday: (New Years EVE!)  31 December 2013
[1]  500 Air Squats for Time
EMOM starting on the minute
- Perform 2 Power Cleans @ 185lbs
Time:  28:36rx
[2]  (after 5 min rest)
100 Pushups for time:
Time:  5:12 (omg weaksauce. 45 pushups in 1 minute, then 4 minutes to complete rest of 100)

Wednesday: (New Years Day!)  1 January 2014
[1]  Backroll To Support Complete
CrossFit.com Challenge WOD #1 (2014)
[2]  3 Rep Max Touch-N-Go Power Snatch
Weight:  95, 115, 135, 135, 145, 155, 165(fail @ 3rd)
[3]  For Time:
3 Power Snatches @ 115lbs
6 C2B Pullups
9 6" Target Burpees
6 Power Snatches @ 115lbs
9 C2B Pullups
12 6" Target Burpees
9 Power Snatches @ 115lbs
12 C2B Pullups
15 6" Target Burpees
12 Power Snatches @ 115lbs
15 C2B Pullups
18 6" Target Burpees
15 Power Snatches @ 115lbs
18 C2B Pullups
21 6" Target Burpees
Time:  22:26rx

Thursday:
[1]  Recovery Hike 3.38 Miles @ 25min pace.

Friday:
[1]  20 Rep Squat @ 70% of 1RM
Weight/Reps:  265
[2]  Coaching:  Muscle Ups, Handstand Pushups, Deadlifts

Saturday:
[1]  Atlas Stone Grace @ 95lbs
Time:  4:50rx
[2]  Complex:  1 Snatch Grip Push Press + Snatch Balance + Snatch Balance
Weight:  135, 165, 185, 195, 205
* 215lbs (current PR) @ Snatch Grip Push Jerk + 1 Snatch Balance
*All With 3-5 Second Pause at bottom
[3a]  Complex:  2 Power Cleans & 2 Cleans (Drop each rep)
Weight:  135, 165, 185, 195, 205, 215
[3b]  Complex:  1 Power Clean & 1 Clean
Weight:  225, 230(PC PR!!!), 235 (fail @ PC, Made Clean only)

Open 2014 WODS:
[1]  Complete as many rounds and reps as possible in 6 minutes of:
2 Power Snatches (135/85 lb.)
2 Bar Muscle-Ups
4 Power Snatches
4 Bar Muscle-Ups
6 Power Snatches
6 Bar Muscle-Ups
8 Power Snatches
8 Bar Muscle-Ups
. . . and so on up the ladder
[2]  Build quickly to 80% of your 1-RM Back Squat, and then…

Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups

[3]  A.
Three sets, not for time, of:
Ring Muscle-Ups x 3-8 reps
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps

[4]  For time:
25 Wall Ball Shots (30/20 lb)
Run 400 Meters
20 Wall Ball Shots
Run 400 Meters
15 Wall Ball Shots

B.
Rest exactly 4 minutes after A, and then…
Five rounds for time of:
12 Pull-Ups
12 Kettlebell Swings (32/24 kg)
C.
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets.

[5] For time:

3 Power Snatches 115/75#
6 C2B Pull-ups
9 6″ Target Burpees
6 Power Snatches 115/75#
9 C2B Pull-ups
12 6″ Target Burpees
9 Power Snatches 115/75#
12 C2B Pull-ups
15 6″ Target Burpees
12 Power Snatches 115/75#
15 C2B Pull-ups
18 6″ Target Burpees
15 Power Snatches 115/75#
18 C2B Pull-ups
21 6″ Target Burpees

[6]  For time:

30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-Ups

[7]  3 rounds for time of:

10 Front Squats 225/155# (no racks)
50 Double-Unders
15 C2B Pullups

22 - 28 December

Sunday:  (road trip, day 2 - travel 2)
[1]  Rest Day

Monday:
[1]  Find Max Weight of:  2 Power Snatches + 2 Snatch Balances
Weight:  135, 135, 145, 155, 165
[2]  20 rep HBBS
Weight:  225lbs
[3] 3- Rounds (Partner)

10 – HSPU
20 – GHD Situps
30 – Wallball (20/14)
20 – Hang Clean (135/95)
10 – Alternating DB Snatch (100/50)

First Partner starts, when the first partner moves to the next movement, the other partner starts the workout. The lead partner cannot move to the next movement until their team member finishes the movement they are on.

Each Person will do 3 rounds.

Time:  28:17rx

Tuesday:
[1]  8 Rounds of Tabata Exercises:
1- 2for1 Wallballs & HandStand Holds
2- Windshield Wipers @ 135lbs
3- Double Unders & Barbell Rollouts 135lbs
4- Deadlift 135lbs & Pullups
5- Burpee Box Jumps
6- Backsquats @ 135lbs (keep barbell racked on back)
7- KB Swings @ 70lbs
8- GHD Situps & Pistols

Wednesday:
[1]  Rest Day:  Christmas Day

Thursday:
[1]  Rest Day:  Post Christmas

Friday:
[1]  3 Rounds for time:
Run 400m
20 Ring Pushups
20 GHD Situps
Time:  8:49rx
[2]  20 Rep HBBS
Weight:  245lbs
Front Squat: 1x245, 5x225

Saturday:
[1]  Rest Day

15 - 21 December

Sunday:
[1]  Lazy Sunday / Early Christmas
[2]  Geocaching:  Found 4 Caches

Monday:
AM:
[1]  SQ PT Sprints.
7x3 (sprint 1/3 lap:  1x3 is one lap broken into uneven distances. 266m total per lap)
Rest 1:3
*Bonus:  7 Sets (1 set per lap) Perform the following at each station:
Sprint 1:  10 Push Ups
Sprint 2:  10 Air Squats
Sprint 3:  5 Pullups
PM:
[1]  3X1 Snatches @ 95% – rest as needed
Weight:  185 *This felt really strong and solid!

[2]  4X3+3 Snatch Grip Push Press + OHS @ 85% of 1rm Snatch – rest 60 sec.
Weight:  165

[3]  4X10 Weighted GHD Hip Extension – heavy, rest 60 sec.
Weight:  45

[4]  5 Rounds for total working time:
10 Overhead Squats @ 115lbs
15 Box Jumps
10 C2B Pullups Deficit Handstand Pushups (2")
rest 1 min
Time:  6:59rx (rounds.  1:10, 1:17, 1:14, 1:48, 1:30

Tuesday:

Wednesday:

Thursday:
[1]  12-10-8-6-4-2
KB Swings @ 70lbs
GHD Situps
Burpees
Time:

Friday:
[1]  Coached BHCF
[2]  Front Squat + Cindy WOD

Saturday: (road trip, day 1 - travel 1)
[1]  10 Burpees EMOM for 20 Minutes

8 - 14 December

Sunday:
[1]  Rest Day (unscheduled)

Monday:
AM:
[1]  SQ PT:  Sprints.  24x25meters 1:2
PM:
[1]  4x2 Hang Snatch @90% - rest 60-90 secs   (90%: 165lbs-175lbs)
Weight:  2x2x165, 2x2x175
[2]  4 Rounds for time:
24 HR Pushups
12 Pistols (total)
6 GHD Medball Situps 20lbs
4 Muscle Ups + Dip (1 Muscle Up + 1 Dip after support)
Time:  13:46rx

Tuesday:
[1]  Hatch w11 d1

Back Squat: 1x5@60%, 1x3@70%, 1x2@80%, 1x2@90%, 1x1@95%, 1x1@102% - rest as needed.

5x225, 3x255, 2x295, 2x325, 1x355, 1x375(PR!!!)

[2]  AMRAP 14 minutes
*start with 750m Row
10 Pullups
20 Double Unders
10 Wallballs
Score:  2:54min 750m & 8+10 rounds (finish round 9 @ 15:26)
[3]  Hatch w11 d1

Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@75% - rest as needed.

5x195, 5x225, 5x235, 5x235

Wednesday:
[1]  Soccer:  1 Hr
Score:  3-5

[1]  5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec. (165-175)

Weight:  155lbs in Nanos

[2]  5 rounds each for time:
Row 10cal
5 HSPU
5 Bench Press @ 165lbs
5 Deadlifts @ 275lbs
Rest 60secs

Times:  1:12, 1:16, 1:20, 1:14, 1:22

Thursday:
[1]  Rest/Recovery.  I feel like I may have pulled a hamstring muscle or tendon around the knee.  Hurts when I go into a Hang position or heavy squat.

Friday:
AM:
[1]  4x800m Sprints (1:1 rest)
Time:  2:54, 2:58, 3:01, 3:09
[2]  Hatch w11 d2

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x225, 5x235, 5x255, 5x255

Saturday:
[1]  "12 Days of Christmas 2013"
1 Back Squat @ 135lbs
2 Push Press/Push Jerks @ 135lbs
3 Front Squats @ 135lbs
4 Power Cleans @ 135lbs
5 Deadlifts @ 135lbs
6 Pushups
7 Air Squats
8 Situps
9 Wallballs
10 Burpees Over Bar (Bar Facing)
11 Barbell Rollouts
12 Wallclimbs
Time:  27:26rx
[2]  Hatch w11 d2

Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.

5x195, 5x225, 5x235, 5x255

Sunday:
[1]  Lazy Sunday / Early Christmas
[2]  Geocaching:  4 Geocaches Found.

1 - 7 December

Sunday:
[1]  Rest/Recovery *Christmas Decorations/Cleaning Day

Monday:
AM:
[1] 6 Rounds:
3x~88m Sprints (Uneven Distances), Rest 1:2
[2]  Half Tabata Pushups & Situps @90% effort
Score:  ~16 Pushups & 12 Situps
PM:
[1]  15 mins, establish 3RM Hang Power Clean
Weight: 135, 155, 165, 185, 205, 215(PR)
*With hurt wrist, but the 3Rep was UB.  Caught bar at hips at mix-grip, then re-grip.
[2]  AMRAP in 10 minutes
3 hang power cleans @ 165lbs
3 burpees
3 toes to bar
6 hang power cleans
6 burpees
6 toes to bar
9 hang power cleans
9 burpees
9 toes to bar
etc.
Score:  4+7rx   (then finished round 5 @ 13:34)
*Did all Hang Power Cleans with hurt wrist out in front (1 Rep at a Time)
*Because of HPC, I did everything else fast and UB.
[3]  4 Rounds of:
1st min:  7 Ring Muscle Ups  *all UB except round 3 (reps: 4+3)
2nd min:  15 UB Boxjumps @ 24"
3rd min:  50 Double Unders
*rest the remainder of each min before starting next min of work.  Like a EMOM.
Score(?):  all work done between

Tuesday:
[1]  Hatch w10 d1

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75% - rest as needed.

5x225, 5x235, 5x255, 5x275

Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x195, 5x205, 5x225, 5x225
[2]  5 rounds
200m Row
8 Push Presses from back (snatch grip) @ 95lbs axle bar
10 OH Walking Lunges (total) @ 95lbs axle bar
8 Strict Pullups
10 Wallballs @ 20lbs
Time:  19:17rx
*All UB except strict pullups
*Snatched 95lb axle bar for each round of presses/lunges

Wednesday:
AM:
[1]  7 Rounds
Run 1 Lap (266m)
10 Walking Lunges (total)
10 Burpees
10 Air Squats
Time:  ~14-15 mins.
PM:
[1]  Rest/Recovery

Thursday:
[1]  Hatch w10 d2

Back Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@75% - rest as needed.

5x225, 5x235, 5x255, 5x275

Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.

5x195, 5x205, 5x225, 5x225
[2]  4x1+1 Snatch from floor + Snatch from power position (hips) @70% - rest 60-90 sec.  (70%: 135lbs)
*  4x8 Strict Weighted GH Raise – Heaviest Possible, rest 60 sec.
*  4x2+2 Heaving Snatch Balance + OHS @ 85%-90% - rest 60 sec.  (85%-90%: 185lbs-195lbs)
[3]  6 rounds
5 Deadlifts @ 315lbs
25 Double Unders
Then:  30 GHD Situps
Time:  9:43rx

Friday:
AM:
[1]  SQ PT: 24 Min run
PM:
[1]  Coaching

Saturday:
[1]  8x1 Snatch from Power Position @90% (drop the load if this isn’t possible) – rest 2:00  (90%: 165lbs-175lbs) *Fail @ 155lbs.  Shoulders very sore.
[1]  5x2 Snatch from Power + Snatch from Hang @ 135lbs 70%.
*Still sore, but was able to get the lockout. 
[2]  4 Rounds EMOM style:
1st Min:  5 Axle bar Backsquats @ 225lbs (walk out 20 feet, pivot, squat, walk back, and rerack)
2nd Min:  2 Ring Muscle Ups + 2 Bar Muscle Ups
3rd Min:  X Wallballs.  (where X = reps determined in each round.  Rounds 1-4 = 12, 15, 18, 21)
Complete: Felt really strong on this.  I feel like I could do another two rounds and/or 5 rounds for time
[3]  Axle Bar Skill:  Front Squats & Snatches & Cleans
Front Squats: 2x5 @ 225lbs (with pause & bounce at bottom)
Snatches:  1-3 reps each of:  95lbs, 115lbs, 135lbs
Cleans:  1-3 reps each of:  115lbs, 135lbs, 165lbs
[4]  For Time:
10-8-6-4-2 reps of:
Axle Bar Power Cleans @ 165lbs
Boxjumps @ 40"
Time:  10:01rx

24 - 30 Novemeber

Sunday:
[1]  Rowling
Score:  +7
Alternating after each round of:
10 Burpees
10 Pushups & 10 Squats
*Worst score this time was a +2.  rest were +1.
[2]  20 Min AMRAP
"Tin Man"
5 Bench Press @BWT
5 Power Cleans @BWT
Score:  14 rounds RX @ 165lbs
[3]  10 Rounds for time:
3 Axle Deadlifts @ 315lbs
25 Double Unders
Time: 17:43rx

Monday:
AM:
[1]  8 rounds for time:
7 C2B Pullups
4 Power Cleans @ 165lbs
7 Pushups
Time:  9:32rx

Tuesday
[1]  Soccer: 1hr
Score: Win (no show)
[2]  Hatch w9 d1

Back Squat: 1x5@60%, 1x3@70%, 1x2@80%, 1x2@90%, 1x1@95% - rest as needed.

5x225, 3x255, 2x295, 2x325, 1x345

Front Squat: 1x5@65%, 1x4@75%, 1x4@80%, 1x4@85% - rest as needed.

5x205, 4x235, 4x255, 4x265

Wednesday
AM:
[1]  3 Rounds (untimed, but same effort as timed)
5 Bar Muscle Ups
200m Shuttle Run (100m down and 100m back)
25 Air Squats
Then:
2x~60m Unbroken Lunges (51 lunges & 52 lunges)

Thanksgiving Day:
[1]  Find 1RM  Snatch Balance + OHS
Weight:  135, 135, 165, 165, 185, 185, 205, 205, 215(PR)
[2]  10 Min EMOM
Even: 4 UB Ring Muscle Ups
Odd:  4 UB Snatches @ 135lbs
*Complete (felt very strong on this… soon I’ll be able to do “Amanda”)
[3]  10 Rounds for time:
25m Farmers Carry @ 190lbs per hand
12 UB Wallballs
Time:  14:37rx

Friday:
[1]  Hatch w9 d2

Back Squat: 1x5@65%, 3x5@75% - rest as needed.

5x235, 3x5x275

Front Squat: 4x5@65% - rest as needed.

4x5x205

[2]  “Christina” (modified)
9 Pullups
9 Squat Cleans @ 135  (SUB) 9 Snatches @ 95
9 KB Swings @ 70
9 Toes to Bar
9 Shoulder to Overhead @ 135 (SUB) 9 Ring Pushups
9 Burpees
AMRAP in 20 minutes
Score:  4+18 (then: 5 Rounds finished at 22:27)

Saturday:
[1]  Snatch Heavy (20 minutes):
Weight: 135, 135, 155, 155, 165, 165, 175, 185, 195(PR), 205, 205
[2]  “Annie” for the leaderboard:
Time:  6:17(PR) (was 6:22)

17 - 23 November

Sunday:
[1]  Rowling
Score:  +18
[2]  Hatch w7 d2
Back Squat: 1x4@70%, 1x4@75%, 1x4@80%, 1x4@85% - rest as needed.
4x255, 4x275, 4x295, 4x315
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[3]  4 Rounds for time & unbroken:
20 Power Snatches @ 75lbs
10 Bar Facing Burpees
5 Muscle Ups
Time:  18:51rx UB
[4]  - 4 min rest then immediately:
Down & Back UB Lunges
40 Reps @ 2:10mins @ 75lbs

Monday:
[1]  Clean & Jerk Complexes (no set complex, just have fun going heavy)
Power Clean & Split Jerk:  135, 135, 155, 155, 165, 165
Power Clean + Hang Clean + Split Jerk + OHS (Jerk Grip): 165, 165, 165, 185, 185, 185
[2]  Skill:  Strict Muscle Up Practice
[3]  5 Rounds for time:
6 Front Squats @ 185lbs
10 Burpees
14 GHD Situps
Time: 10:21rx+ (BHCF: 135lbs FS and reg. situps)

Tuesday:
[1]  Soccer: 1hr

Score: Loss 3-4

[2]  Hatch w8 d1
Back Squat: 1x5@65%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.
5x235, 5x255, 5x275, 5x295
Front Squat: 1x5@60%, 1x5@65%, 1x35@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x205, 5x205
[3]  EMOM 8 minutes
Snatch + Hang Snatch @ 80-90% 1RM
Weight:  155

Wednesday:
AM:
[1]  6 Rounds
10 Supermans
15 Leg Raises
20 Mountain Climbers
Run 2 Laps

Time:  ~20 mins

Thursday:

[1]  8 mins EMOM: Snatch + Hang Snatch @ 80-90%

Weight:  155lbs, 155, 155, 155, 155, 155, 155, 155

[2]  18 Min AMRAP

10 KB Swings @ 70lbs

10 Wallballs @ 30lbs

10 Boxjumps @ 30”

30 Sec Plank

Score:  6+23rx

(Then finished out the 7^th round)

[3]  Hatch w8 d2

Back Squat: 2x5@65%, 3x5@70% - rest as needed.

5x235, 5x235, 5x255, 5x255, 5x255

Front Squat: 4x5@60% - rest as needed.

5x195, 5x195, 5x195, 5x195

Friday:

[1]  Coaching

Saturday:

[1]  1+2,  1xPower Clean + 2xSquat Jerks ~ Find heavish Max

Weight:  135, 145, 155, 155, 165, 165

[2]  8 mins EMOM:  1xPower Clean + 1xJerk & 1xHang Clean + 1xJerk @ 80-90%

Weight:  185lbs

[3]  For time, Reps of: 30-20-10

Backsquat 225lbs (from rack)
HSPU

Time:  14:35rx (Goal to beat: 21:38, 2^nd goal: sub 10, Josh Bridges: 6:38)

[4]  4x6 each of:

- GH Raise

- GHD Situps

*Keep it FAST & Controlled.

10 - 16 November

Sunday:
[WU1]  Rowling: 16 points
[WU2]  Knee jumps: x5 reps x5 heights
[1]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@
Weight: 2+2x2@145, 2+1x2@175, 2+1x2&1+1x3@185
[2]  Clean & Jerks: 5x205, 5x225
Reps: 5x205, 1x225
[3]   20 min amrap
4 Muscle Ups
8 Handstand Pushups
16 KB Swings @70lbs
Score: 7 rounds
[4]  Clean&Thrusters
Weight:  3x185, 2x205

Monday:
[1]  "Bradshaw"
10 rounds for time:
3 Handstand Pushups *did strict
6 Deadlifts @225lbs
12 Pullups *butterflied all, tore round 8
24 Doubleunders
Time: 16:28rx unbroken PR!!!
[2]  "Coe" modified
5 rounds for time:
5 thrusters w/ 95lb atlas stone
10 ring pushups
Time:  5:32rx

Tuesday:
[1]  5 min EMOM
5 boxjumps @ 38"
10 Air Squats
[2]  Hatch w7 d1
[3]  For time:
50 situps
20 boxjumps @ 20"
30 burpees
20 boxjumps
50 situps
Row 1000m (3:46)
Time: 10:31rx
[4]  20 Turkish Getups @ 24kg (10R/10L)
Complete

Wednesday:
[1]  Soccer: 1hr
Win: 6-1

Thursday:

[1]  15 Mins establish 2 Hang Power Snatch from blocks (top of knee)

Weight:  95, 115, 125, 135, 145, 155

[2]  5x2 Hang Power Snatch from blocks (top of knee)

Weight:  145, 145, 145, 145, 145

[3]  Push Jerks from/to blocks: 5x2 @ 75%, 3x2 @ 85%

Weight:  5x2@195lbs, 1x1@215, 1x1@215, 1x1@215 (Kept missing 2^nd rep of 215.  Caught each 2^nd rep to far back and overextended my back)

[4]  5 Rounds (untimed) – rest as needed

5 Hang Clean Pulls @ 215lbs *seemed really heavy today

10 Ring Pushups *felt really strong and easy

5 Triple Unders (Attempts) *out of 25 attempts, I landed 5 Triples [5/25]

Friday:

AM:

[1]  PT:  run 24 mins

Did 3x800 meter sprints 1:1

Avg: 2:50

Total Laps Ran: 19laps (5km)

[1]  Coaching

[2]  Attempted to try the wod; my shoulders were too sore to hold 95lbs overhead.

Saturday:

A real rest/recovery day.

[1]  Itermintent Fasted for 16 hours

[2]  Ate/Drank lots of food

[3]  Ate at IHOP

[4]  Got 1 GeoCache

3 - 9 November

Sunday:
[1]  Recovery Day:
*Went Geocaching.  Found 8 Geocaches in 4 hours.
**Calf muscle are very tight from Friday's running.  I wore five fingers for the first time in a long run... ouch!

Monday:
[1]  Soccer - Game 2 (1hr)
Score: Lost 3-5
[2]  AMRAP 11 minutes:
5 Front Squats @ 155lbs
6 C2B Pullups
7 Bar Facing Burpees
Score: 9+1 rx Unbroken

Tuesday:
[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang
Snatch @ 85% - rest 60-90 sec.
Weight:  155, 155, 155, 155, 155
[2]  Hatch w6 d1
[3]  For Time, Reps of 20-15-10-5

Strict Press @ 95lbs  (sub Bench Press @ 135lbs)
Knees to Elbows
Box Jumps @ 30"
Time: 8:29
[4]  For time:
50-40-30-20-10 Doubleunders
5-4-3-2-1 Muscle Ups
Time: 4:44rx (3:56 when finished 10 double unders.)

Wednesday:

AM:

[1]  10 Rounds for time (SQ did 7 rounds)

10 Lunges per leg

10 Squats

10 Burpees

Run 1 Lap (233M)

Time:  ~23 mins

PM:

[WU]  Untimed:

21-15-9

Squats

Situps

Deadlifts @ 55lbs

[1]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.
Weight:  195-195-195-195-195

*No Jerks, but I am now catching the bar as RX.

Thursday:

[1]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.
Weight:  3x115, 3x135, 3x3x145, 3x2x165+Snatch Balance

[2]  Hatch w6 d2

[3]  Strength:  OHS

1 OHS with 3 second pause at bottom

1 OHS with 3 second pause at bottom + 1 OHS

Weight:  225lbs *No build up to weight.

[4]  Skill:  10 Mins Triple Unders

Score:  15 Reps (Got a two sets of 2 and two sets of 3)

Friday:

[1]  BHCF

8 rounds For time:

1 power snatch @115lbs

2 hang power snatches @115lbs

4 overhead squats @115lbs

8 wallballs

Time:  6:47rx

[2]  Coaching BHCF & Snatch Technique

Saturday:

[1]  Judging BHCF Competition

Barbell Gymnastics (this week):

[1]  5X1 Snatch Deadlift + 1 Low-Hang Snatch (2″ from floor) + 1 Hang Snatch @ 85% - rest 60-90 sec.

[2]  5X1 Clean Deadlift + 1 Low-Hang Clean (2″ from floor) + 1 Hang Clean + 1 Jerk @ 80% - rest 60-90 sec.

[3]  Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75-80%, 3X2@85-90% - rest 60-90 seconds between all sets.

[4]  Hang Clean + Jerk: 2+2X2@60%, 2+2X2@70%, 2+2X2@75%, 1+2X3@80%, 1+1X2@85-90@

[5]  4X3 Snatch from Hip @ 70-75% – rest 60-90 sec.
      4X3+1 Power Clean from Hip + Push Jerk @ 70% – rest 60-90 sec.

27 October - 2 November

Sunday:
[1]  10 Mins, every 2 mins:  (5 rounds)
3 Snatches @ 145lbs
1 Rope Climb
 - Rest 2 mins, then - 
[2]  10 Mins, every 2 mins:  (5 rounds)
1 Snatch + 1 Snatch Balance @ 165lbs
3 Muscle Ups
 - Rest 10 mins, then - 
[3]  With a partner:
5 Rounds
1 Lap with a 115lb Atlas Stone  (we tried 2 laps for the first 2 rounds, way toooo much)
50 Double Unders
- Switch with partner every round -
*As partner is working, must hold a plank position.
Time:  19:56rx

Monday:
AM:
[1]  SQ PT
24x20m Sprints (1:1)
PM:
[1]  Hatch Wk5 D1
Back Squat: 1x8@65%, 1x6@75%, 1x4@85%, 1x4@90% - rest as needed.
8x235, 6x275, 4x315, 4x330
Front Squat: 1x5@70%, 1x4@80%, 1x3@85%, 1x3@90% - rest as needed.
5x225, 4x255, 3x265, 3x285
[2]  For time, reps of 10-9-8-7-6-5-4-3-2-1 of:
Toes to Bar
Ring Dips
Kettlebell Swings @55lbs
Time:  8:27rx

Tuesday:
[1]  Soccer Game (1hr)
Score: Win (3-2)
*Start of Intramural Indoor Soccer.  10 Games plus single-Elim tourney.
[2]  For Time:
25 Back squats @ 135lbs
50 Pushups
25 Front squats @ 115lbs
50 Pullups
25 Overhead Squats @ 95lbs
 Time: 8:23rx

Wednesday:
[1]  3X3 Snatches + 3 OHS @ 80% of 1RM Snatch (complete 3 Snatches, then – without dropping the bar – complete 3 OHS) – rest 2:00
Weight:  155, 155, 155. *Feel really good with these even when my shoulders are smoked from day prior.
[2]  3X1 Power Clean + 1 Front Squat + 2 Push Jerks @ 75%-80% of 1RM Clean & Jerk – rest 2:00
Weight:  185, 185, 185, 205, 205, 205 *Wrist still healing, so I didn’t do the Push Jerks.
[3]  10 GHD Situps + 10 GH Raises
*I ran out of time to workout, needed to go to a Halloween event with Eli.

Thursday:
[1]  Untimed:
21-15-9 GHD Situps
5 Muscle Ups (UB) after each GHD Situp round
[2]  5x1 3-Position Snatch (Floor, Hang, Hip) @ 85% - rest as needed
Weight:  135, 155, 135, 135, 135, 145
[2b]  4x5 Weighted Pullups – heaviest possible, rest 90 sec.
[3]  4 Rounds for time:
250m Row
15 Wallballs @ 20lbs
Time:  6:24rx
[4]  4 Rounds Untimed:
5 Muscle Ups
10 GH Raise

4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec.
*Ran out of time:  Time to go do Halloween with Family!

Friday:
AM:
[1]  SQ PT
Run 1.5 Miles
Score:  10:14 (1.5mile) & 2:48(800m)
*Jogged the 1.5mile at a 7:20mile pace.  Then ran quickly the 800m.  Goal was well under 3:00mins.
PM:
[1]  Coaching!

Saturday:
[1]  3 Rounds, time each round separately:
15 C2B Pullups
50 Double Unders
- Rest 3-4 mins after each round
Times:  :43, :45, :47
*Goal:  (These are sprint sets, you’re going to have to be quick as well as unbroken to give yourself an edge on other athletes . . . this is your chance to practice how to do that when the workout includes elements that most athletes can do unbroken. Are there ways you can speed up your pull-ups or double-unders without losing rhythm if you are required to do so in competition?)
[2]  Hatch Wk5 D1
Back Squat: 1x6@65%, 1x6@75%, 1x6@80%, 1x6@80% - rest as needed.
6x235, 6x275, 6x295, 6x295
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[3]  5 rounds for time (CF.com):
10 Wallclimbs
10 Toes 2 Bar
20 Boxjumps @ 24"
Time:  18:44rx
[4]  5 Rounds for time:
1 Power Snatch + 1 Hang Power Snatch + 1 OHS @ 95lbs
1 Rope Climb @ 15'
Time:  3:48rx

20 - 26 October

Sunday:
Rest/Recovery

Monday:
[1]  Hatch Wk4 D1
Back Squat: 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85% - rest as needed.
8x235, 8x255, 6x295, 6x315
Front Squat: 1x5@70%, 1x5@75%, 1x5@80%, 1x5@85% - rest as needed.
5x225, 5x235, 5x255, 5x265
*OMG... today these squats felt soooo heavy.  I need to make sure I'm hydrated & eating enough.
[2]  3 Rounds for time:
500m Row
15 Bench Presses @ 155lbs
Time:  9:23rx
*Game plan: 1:50-1:54 on rowing.  Reps of 6-5-4 on bench presses.  This worked great till the 3rd round.  I tried to go all out on the bench press and made it to rep 8 exhausted.  After that it took me 3 more sets to complete.  I need to not get too excited and just stick to the plan.  Overall, very fun WOD.
[3]  Skill:  5 UB Bar Muscle Ups [completed].

Tuesday:
[1]  5x3 Snatch from blocks (above the knee) @ 85% -Rest 60-90 secs.
Weight:  135, 135, 155, 155... did 4 sets, forgot it was 5
[2]  4x4 Snatch Pull to Hips - Heaviest possible, rest 60 secs.
Weight:  185-185-205-205
[3]  5 Rounds for time:
1 Clean
3 Hang Cleans
5 Front Squats
7 Burpees
9 Knees to Elbows
Time:  7:01rx
[4]  Max weight for the above complex (UB). 1 Clean + 3 Hang Clean + 5 Front Squats
Weight: 135, 165, 185
[5]  Skill:  9 UB Bar Muscle Ups [completed].

Wednesday:
[1]  7 Rounds for time:
8 Boxjumps @ 30inch
4 Strict HSPU
8 C2B Pullups
Time:  5:42rx
[2]  Alternating rounds with partner, rest only when partner is working (untimed)
4 Rounds
5 UB Muscle Ups (Handstand Walk 20 feet)
5 Atlas Stone to Shoulder @ 115lbs
10 GHD Medball Situps @ 14lb
[Complete]

Thursday:
[1]  5x2  Clean & Jerk from blocks (above the knee) @ 80% - Rest 1:30-2:00
Weight: 185, 205, 185, 185, 185, 185
[2]  3x5 Good Mornings - heaviest possible, rest 60 secs
Weight:  95, 95, 95
[3]  3x5 Push Press 4x5 Weighted Ring Dips + ME Ring Dips - heaviest possible, but same weight for all 3, rest 60 secs
Weight:  35--> 1:5, 2:5, 3:1, 4:3
[4]  3x8 Bent Over Row - heaviest possible, rest 60 secs
Weight: 95, 115, 135
[5]  7 rounds (rest 1:1)
Walk 30 feet, 3 HBBS, return 30 feet @ 245lbs
30 Double Unders
30 sec ME row (meters)
rest 1:1 (averaged to 90 sec rests.


Friday:
[1]  Hatch Wk4 D2
Back Squat: 1x8@65%, 1x8@75%, 1x8@85%, 1x8@90% - rest as needed.
8x235, 8x255, 8x275, 8x295
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[2]  4 Rounds for time:
10 Deadlifts @ 225lbs
20 Wallballs @ 20lbs
30 Double Unders
Time:  8:10rx
*Not 100%, after round 1 I was out of breath and could hardly do the wallballs.
**Afterwards I tried a couplet of muscle ups and snatches 135lbs and couldn't do the snatches.

Saturday:
[1]  BHCF Halloween WOD 2013
For time:
10 Burpee Pullups
31 Power Snatches @ 95/65
10 Goblet Squats w/ a pumpkin
31 Toes 2 Bar
10 Boxjump Overs @ 30/24"
31 Deadlifts @ 185/125
Run 400m w/ a pumpkin held Overhead
Run Backwards 400m w/ a pumpkin in hands
10 Deadlifts @ 185/125
31 Boxjump Overs @ 30/24"
10 Toes 2 Bar
31 Goblet Squats w/ a pumpkin
10 Power Snatches @ 95/65
31 Burpee Pullups
Time:  39:48rx (in Costume)
[2]  For Time:
50-40-30-20-10 Double Unders
10-8-6-4-2  Power Cleans @ 155lbs
Time:  6:31rx

13 - 19 October

Sunday:
Recovery Day:  Hike MHill with Cari & Eli.  2-3 hours long @ 4 miles.
Just a nice easy hike to get used to breathing the elevation again, and to be outside with the family.

Monday:
[1]  Eight  Five sets of:  (did 5 instead of 8... forgot that it was 8 when I was already doing part 2)
Snatch x 1.1.
(rest 10 seconds between each single)
Rest 2-3 minutes
Weight:  155, 155, 165, 165, 175
[2]  Five sets of:
Halting Snatch Deadlift + Snatch Pull   Weight: 195 (did 8 sets of snatch part because I skipped above)
Rest 60-90 seconds
Toes to Bar x 10 Reps
Rest 60-90 seconds
[3]  4 Rounds for total working time:
Row 500m
15 Burpees to 6" target
40 Double Unders
Rest 1:1
Time: 14:35rx (Round 1: 3:21) (Round 2: 3:29) (Round 3: 3:41) (Round 4: 4:04)

Tuesday:
[1]  Hatch Wk3 D1
Back Squat: 1x8@65%, 1x8@70%, 1x6@80%, 1x6@85% - rest as needed.
8x235, 8x255, 6x295, 6x315
Front Squat: 1x5@60%, 1x5@70%, 1x5@75%, 1x5@80% - rest as needed.
5x195, 5x225, 5x235, 5x255
[2]  "Open 11.5"
5 Power Cleans @ 145
10 Toes 2 Bar
15 (20reps) Wallballs @ 20lb to 10'
AMRAP 20 minutes
Score: 9rounds + 5 reps
*I messed up... haha.  I accidently did 20 wallballs per round instead of 15.  If calculating in all the extra reps and the rest times during reps 14-20, I may have had an extra 2-3 minutes to spare.  
*But I'll take it as is.  This is training, not competition.

Wednesday:
[1]  "Partner WOD"
Team of two, perform the following
40 Double Unders
30 Situps
20 Pushups
10 Burpees
250m Row
AMRAP 15mins
Score:  5+44rx  (Jeremy and I as a team, we got best score of the day!)

"Only one partner can be working at a time. If one is working, the other must rest, and vice versa.

Each exercise must be completed in its entirety before the team alternates who is working and who is resting. After the exercise is completed, they switch."

[2]  Alternating with Partner:
5x Farmer's Carry down and back w/ 185lbs per hand.
Alternate each round with partner.

Thursday:
[1]  5 Rounds:
2 Pause Hang Clean Pull + 1 Pause Hang Clean
Weight:  165, 185, 205, 225, 225, 225.
[2]  Wendler wk1 - Axle Bar Deadlifts
[3]  3 Rounds for time:
10 Bench Press @ 155lbs
15 KB Swings @ 54lbs
Time:  3:39 Unbroken
[4]  20x KB Pistols @ 54lbs (per leg)
[5]  Muscle Up Practice.

Friday:
[1]  3 rounds not for time:
5 Muscle Ups - UNBROKEN
10 GHD Situps
5 Triple Unders  !!!  *I got 4 UNBROKEN!
[2]  5 Sets of:
Snatch Balance + OHS
~ Rest 2-3 minutes.
Weight:  185, 185, 185, 185, 185
[3]  3x3 Snatch Balance @ 80% of 1RM from above ~rest 60 seconds
Weight:  155
[4]  3x3 Snatch Pull from Boxes at Bottom of Knee @ 110% of max Snatch ~rest 60 seconds
Weight:  205
[5]  Hatch Wk3 D2
Back Squat: 1x10@60%, 1x10@65%, 1x8@70%, 1x8@75% - rest as needed.
10x225, 10x235, 8x255, 8x275
Front Squat: 1x5@60%, 1x5@65%, 1x5@70%, 1x5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[6]  30 mins Mobility!

Saturday:
[1]  3 rounds not for time:
5 Muscle Ups - UNBROKEN
5 HSPU on Parallettes
5 Triple Unders 25 Double Unders *Was not getting the triples today... not even one!
[2]  15 mins establish 1RM Hang Snatch
Weight:  135x3, 155, 165, 175, 185, 185 *Did 185 twice 'cause the first one was ugly... pulled 195 and was like "Nope."
[3]  3 sets of Hang Snatch:  3x1@80%, 2x1@90%, 1x1@95% of today's max Hang Snatch
Weights:  155x3, 165x2, 175x1 -- 155x3, 165x2, 175x1 -- 155x3, 165x2, 175x1
*Wow!  So much volume.  I can't believe I matched my PR from a hang AND did all the work after!
*Afterwards, I tried to pull 205 for a clean and had no strength left.  Lower back is fried.
[4]  5 rounds untimed:
1 Legless Rope Climb
10 Pistols
*Approx. 90secs per round.
[5]  Death by Doubleunders Unbroken
First minute do 10 reps
Second minute do 20 reps
*Add 10 reps each minute till you can no longer finish the double unders or you fail at UB.
Score:  6 rounds + 49 reps (Round 6 is 60 reps, then made it to 49 of 70 reps of round 7)
*Round of 50 & 60 were done at 22 & 28 seconds.

29 September - 12 October

*This post is 2 weeks long due to a few days of traveling back to the 'Merika. 

Sunday:
"CrossFit Total 2"
[1] Clean, 1 rep. 245, 255, 265, 265, 265.
[2] Bench press, 1 rep. 225, 245, 255, 265
[3] Overhead squat, 1 rep. 185x3, 205, 225, 225
*Clean is from the ground, power or squat.

Total: 715lbs

Monday:

Recovery:  Volleyball Tournament

We are the Champions. Undefeated!

Tuesday:

[1]  15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

Weight:  115-125-135 *Note:  3RM is 3 sets of the complex.  1 Rep equals one time through.  No regrip on ground, must maintain grip for all 9 movements.

[2]  Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages)

Weight:  135-145-145 *Note:  These are ONE Rep from above

[3]  For Time:

Altnerating between.

50-40-30-20-10 Double Unders

5-4-3-2-1 Snatch @ 145lbs

Time:  6:38rx

[4a]  3x3 Snatch High Pull @ 100%-110% (of max Snatch) up to sternum height - rest 60 sec. 165lbs

[4b]  3x10 GHD Hip Extension - rest 60 sec

Alternate between each movement.

Wednesday:

[1]  Hatch Squat Wk1 Day1

Back Squat: 1X10@60, 1X8@70%, 1X6@75%, 1X4@80% - rest as needed.
10x225, 8x255, 6x275, 4x295 (all down/up no rest)

Front Squat: 1X5@60, 1X5@70%, 1X5@70%, 1X5@70% - rest as needed.
5x185, 5x225, 5x225, 5x225

[2]  Every minute, on the minute, for 6 minutes:

 5 Strict Pull-Ups (ladies - 3 reps)  (all unbroken)

 Strict Handstand Push-Ups x Max reps  (1, 1, 2, 2, 2, 2, on parallettes)

[3]  Every minute, on the minute, for 6 minutes:

 8 Pull-Ups (any style kip is fine)  (all unbroken)

 Kipping Handstand Push-Ups x Max Reps  (4, 5, 3, 3, 3, 4, on parallettes)

[4]  Every minute, on the minute, for 12 minutes:

 Even Minutes: 5 Power Cleans @ 65% or your 1-RM Clean  @165lbs

 Odd Minutes: Row 200 Meters

* Phases 2-4 should take no more than 25 minutes - use no more than 1 transition minute between the phases.
Phase 3 was very challenging to stick with it at the end and not give up.

Thursday:
[1]
Six sets of: 2-Position Clean (just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean) Rest 2-3 minutes
Six sets of: 2-Position Clean High Pull (just above the knee, and then below the knee – approximately 2″ from the ground, pause for 1 full second below the knee before the second clean pull) Rest 2-3 minutes Weight: @ 245lbs
[2]
Three rounds for time:
20 Russian Kettlebell Swings (32/24 kg) 40kg/88lbs
10 Box Jumps (30″/24″)
(Russian swings – only to shoulder height)
Time:  6:28rx
Rest 5-7 minutes, and then . . .
[3]
Four sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Rest
(Challenge yourself to get as far north of 100 reps as possible.)
Score:  120 Reps Total.  each round 30 Reps, @30secs I was at 17 reps each time.

Friday:
Recovery Day:   Volleyball/BBQ with replacements.

Saturday:

[1] Hatch Squat Wk1 Day2

Back Squat: 1x50 @ 225lbs.   Time:  3:51 UNBROKEN!

Front Squat: 1X5@60, 1X5@65%, 1X5@70%, 1X5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225

*Rest about 20mins (coaching first wave of people).  Then...
[2]  Two Part for time:
Reps of 50-40-30-20-10
- Double Unders
- GHD Situps
Time:  13:46rx
~1 Min Rest
Reps of 21-15-9
- One arm Dumbbell Power Snatches @ 25kg (Alternating)
- Pullups
Time:  6:20rx
Total Time:  20:26rx
[3]  Skill:  Bar Muscle Ups

Sunday:
[1]  Partner WOD (groups of 3)
9 Rounds for time (9 total/3 per partner)
Alternating each movement 1 at a time:
- Run 400m
- 7 Power Snatches @ 135lbs
- 14 Box Jump Overs
- 7 Floor Whipers

Time: 28:17rx

Monday:
[1] Hatch Squat Wk2 Day1

Back Squat: 1X10@60, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% - rest as needed.
10x225, 8x235, 6x255, 6x275, 6x295

Front Squat: 1X5@60, 1X5@70%, 1X5@75%, 1X5@75% - rest as needed.
5x195, 5x225, 5x235, 5x235

[2]  For Time:
Reps of 10-9-8-7-6-5-4-3-2-1 of Tire Flips @ about 350lbs
After each round:  1 Round of "Cindy"  (5 Pullups, 10 Pushups, 15 Air Squats)
(example: 10 Tire Flips, 1 Cindy, 9 Tire Flips, 1 Cindy... 1 Tire Flip, 1 Cindy)
Time:  13:26rx  @365lb tire

Tuesday:  flying

Wednesday:  flying

Thursday:  recovery

Friday:  

[1]  Hatch Squat Wk2 Day2

Back Squat: 1X10@60, 1X8@70%, 1X8@75%, 1X8@80% - rest as needed.
10x225, 6x255, 6x275, 6x295

Front Squat: 1X5@60, 1X5@65%, 1X5@70%, 1X5@70% - rest as needed.
5x195, 5x205, 5x225, 5x225
[2]  1 RM of:  Clean + Hang Clean
165, 185, 205, 215, 225 *Catching these with one arm out.  Wrist still hurts, but still impressive and fast!
[3]  3 Rounds of:
 In 3 minutes, perform:
10 Cleans @ 165lbs
AMRAP Pullups
(round 1: Strict Pullups), (round 2: C2B pullups), (round 3: regular pullups)
Score:  78 Pullups or 108 total reps.
*It feels great to be back!!!
[4]  15 Hip Exetension + 10 GHD Situp + 5 GH Raise

Saturday:
[1]  "Bring Sally Up" Song
With 135lbs barbell, Squat "Up" and "Down" everytime it is said on the song.
Ouch!  Completed.
[2]  5 Sets of:
Power Snatch + Snatch
Rest 2-3 mins between
Weight:  135, 145, 155, 165, 155 *Felt really good on these, the 165 wasn't clean on the power so I did 155 again perfectly.
[3]  Three sets of:
Snatch Pull + 5 reps @ 95-100% 1RM Snatch
Rest 2-3 minutes between
Weight:  195lbs
[4]  5 Rounds for time:
1 Legless Rope Climb
5 Boxjumps @ 40 inches
10 Wallballs @ 30lbs
Time:  8:34rx
*Wow!  I can't believe I did this... First round was done in 54 seconds.

Again... I'm glad to be back in town!

September 22 - 28 (test week)

Sunday:
"CrossFit Total"
1 Hour total; 3 Attempts at each
[1]  Press: 155 (160,160)  *No PR.  Lifetime PR is 165.
[2]  Squat: 365 (385, 385)  *No PR. Last PR is 375.
[3]  Deadlift: 405, 415 (425)  *PR!  Last PR was 410.
Total:  935lbs

Monday:
[1] “Isabel”
30 Snatches for time @ 135/95#
Time:  6:14rx

Tuesday:
[1] 12 minutes to establish a 1RM Push Press (from rack)
Weight:  215lbs, fail @ 225lbs
[2] 2XME Unbroken Muscle-Ups – rest as needed between sets (at least 4:00).
Reps:  9 & 7
[3] “Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg  *unbroken
12 Pull-ups   *bar to slippery for UB
Time:  9:54rx

Wednesday:
[1] 15 minutes to establish a 1RM Jerk (racks may be used).
Weight:  205, 225, 245, 255
[2]   In Partners of 3 (each partner completes 1 round at a time before moving on)
4 Rounds for time:
15 GHD Situps
10 Boxjumps @ 30"
5 Deadlifts @ 315lbs
Time:  19:47rx (average 1:20 per round)

Thursday:
[1]  EMOM 5 Mins:  2 Hang Squat Cleans @ 70%
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
Weight:  205lbs
[2]  20 minutes to establish a 1RM Front Squat. Do a walk out with ~25lbs more than max.
Weight:  265, 285, 305, 315
[3]  150 Burpees for time.
Time:  9:29rx

Friday:
[1]  EMOM for 5 minutes:
2 Snatches (full) @ 80%  @135lbs
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80% @135lbs
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Score:  20/20 (6 in minute one, 4 in minute 2 with time left)
Rest as needed between test 1 and 2.
[2]  Row 500m ME.  Go for a PR.
Time:  1:35.2
[3]  Snatch Work (felt good and was bored... besides, Sat is rest day)
All @ 135lbs
1x3 Hang Snatch
1x4 Hang Snatch
1x5 Hang Snatch
1x3 Hang Snatch + 1x3 Push Press (snatch grip)
1x3 Hang Snatch + 1x3 Push Press (snatch grip)

Saturday:
Recovery Day.  Dubai !    Fat Day

September 15 - 21 (deload)

Sunday:
[1]  In 3 minutes, perform:
30/25/20 burpees
20/15/10 deadlifts (245/165)
AMRAP box jumps (24/20) 30"
Rest 3 minutes
Score @ 30" box:  round 1=7 boxjumps, round 2=8 boxjumps, round 3=16 boxjumps
[2]  2x25 GHD Situps & 2x25 Reverse Hypers

Monday:
Spontaneous Rest Day...ish
Tracking Purpose.  I had my guys do this:  Run 3k/2k

Tuesday:
[1]  For Time:
25 Ring Pushups
15 Backsquats @ 225lbs
20 double unders
12 Backsquats
40 double unders
9 Backsquats
60 double unders
6 Backsquats
80 double unders
3 Backsquats
25 Ring Pushups
Time:  11:21rx (Unbroken on squats *from rack)

Wednesday:
[1]  3 rounds:
30 Wall-balls 20lb
15 Pull-ups

Time: 5:39rx
[2]  50 GHD Situp wallballs w/14lb

[3]  50 Reverse Hypers w/10lb wb

Thursday:
[1]  5 Rounds (in groups of 3, alternate 1 at a time)
Work:Rest =  1:2
Row 250m
10 Hand Release Pushups
30ft walking lunges w/ 2x54lb Kettlebells down at side
30ft Farmers Carry w/ 2x88lb Kettlebells down at side
Rest while 2 partners go.
Rounds in time:  (1) 1:58, (2) 1:52, (3) 1:56, (4) 2:00, (5) 1:54
Total Group Time:  28:38
[2]  3x15 GH Raise

Friday:
2xHazmat Response Exercise (6 hours)
1 hour in level B suit @ 110 degrees outside.
***Slept for 3 hours afterwork

Saturday:
AM:
[1]  5 Rounds
Swim 25m
10 HR Pushups
Swim 25m
20 Air Squats
Time:  13:39rx  *Freestyle one round: Side stroke 2-5
[2]  21-15-9
Deadlifts @ 225lbs
Toes to Bar
Time:  3:56rx
Total Time (wod 1+2): 17:35
[3]  21-15-9
Backsquats @ 135lbs (Taken from floor)
Burpees
Time:  5:24rx
Total Time (wod 1+2+3): 22:59rx
**Total time is for the next "King & Queen of the gym" competition:  Points equal total time.

[4]  200 Doubleunders for time:

Time:  2:32rx

































 

September 8 - 14

Sunday:
*** My eyesight seems to be much better, but I seem to be very tired (at least my eyes are telling me I'm tired).  So today I will go to the gym and try and workout.  At the very least, I will be there to coach my people.

My WOD:
[1] EMOM for 5 minutes:
2 Power Snatches @ 75% of 1rm Power Snatch.
Weight:  135lbs
[2] EMOM for 5 minutes:
2 Power Clean & Jerks @ 75% of 1rm Power Clean.
Weight: 165lbs *there was no 5lb plates... 155 x3 +1 jerk
[3]  Wendler 3/4 (C3) - Back Squats

Weight:  265x5, 295x3, 335x4
[4]  For time:
Reps of:  15-9-6-6-9-15
Boxjumps @ 24inches
Toes to Bar

Time: 4:22rx
[CO]  50 Wallballs w/ 3burpees start every min.

Time: 2:42 (21-14-15)

My Class (for tracking purposes):

[1]  15 mins Snatch Complex for max weight:

1 Power Snatch + 1 Snatch + 1 Push Press + 1 Snatch Balance

[2]  Wendler 3/4 (C3) - Back Squats

5, 3, 1+

[3]  5 Mins AMRAP KB Snatches @ 24kg

Then 250 Double Unders (immediately after 5 min amrap)

OR

[3]  For Time: 

"Karen" 

150 Wallballs @ 20/14lb

*EMOM do 3 Burpees (starting with burpees)

20 Min CAP

[E]  Smolov Press (week 2 Day 4)

If you been staying on track this is where you are.

Otherwise, restart week 2 on Tuesday.

Monday:

[WU]  10 Mins Snatch Balance Complexes:
Weight:  135lbs, 155lbs, 185lbs (Snatch Grip Push Press+Push Jerk+OHS+Snatch Balance)
Weight:  205lbs (two failed attempts, then: Snatch Balance (hold) + OHS)
Compare #1 to http://b1inkl82.blogspot.com/2013/08/august-5-11.html (Tuesday @ 145).
[1]  15 minutes to find a 3RM Hang Snatch (top of knee) – these should be UB, do not drop the BB between reps.
Weight:  115, 135, 145, 150, 155, 160

[2]  3×3 @ 100% of Max from above – you may drop the bar in between reps, rest 90 plus seconds.
Weight:  4x2 @ 160lbs, 1x165lbs

[3a]  4X5 Snatch High Pull from the Power Position (Hips) @ 80%-85% of Max Snatch – rest 60 sec.

[3b]  4X4 Tempo Pendlay Row (5 second descent to floor) – rest 60 sec.
Weight:  145lbs for both, Oly straps for high pull

[4]  *This is one continuous piece, with no breaks between parts.

1:00 ME Muscle-Ups  Reps:  10 Muscle Ups

  3:00 AMRAP of:  Rounds:  2+1

  9 Shoulder to OH 135/95#

  12 TTB

1:00 ME Muscle-Ups  Reps:  4 Muscle Ups

  3:00 AMRAP of:  Rounds:  2

  9 Shoulder to OH 135/95#

  12 TTB

1:00 ME Muscle-Ups  Reps:  5 Muscle Ups

  6:00 to establish a 3RM Split Jerk  Weight:  165lbs, 185lbs

Tuesday:

Compare #1 to http://b1inkl82.blogspot.com/2013/08/august-5-11.html (Thursday @ 205).

[1]  15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.

Weight:  135, 135, 185, 205, 225x1(fail), 225.

Complex: One Attempt @225lbs Hang Clean + Jerk + Backsquat + Jerk + OHS w/ 3sec pause at bottom.

[2]  3×2 @ 95% of Max from above – rest 90 plus seconds.

Weight:  215lbs. ***I Forgot about this segment... I was just too excited about that complex!

Strength

[3] Smolov Press (w2 d1)

6x6 @ 120lbs 115lbs (there was no 2.5lbs)

[4] Wendler w3 - Deadlift

5x295, 3x335, 1+ 265 (5 reps. Cal=424) *** Hands were very sore.

Conditioning

[5]  4 rounds for total working time of:

Row 400m

20 Pushups

20 Squats

Rest 1:1   * Rested for 2:00

All rounds were done exactly at 2:19.

*** Holy Legs!!! I havn't felt that pain for a long time!  OUCH!

Wednesday:

[1]  9/11 Memorial WOD
For Time:
Row 2001 meters
11 Box Jumps @ 36"
11 Thrusters @ 125lbs
11 Burpee C2B Pullups
11 Power Cleans @ 175lbs
11 Handstand Pushups
11 KB Swings @ 70lbs
11 Toes to bar
11 Deadlifts @ 170lbs (used 175)
11 Push Jersk @ 110lbs (used 115)
Row 2001 meters
Time:  28:08rx
 

Thursday:

Rest/Recovery

 

Friday: 

[1] Snatch Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Weight: 155, 3 sets @ 145

[2] Clean & Jerk Double from Blocks @ top of knee + 1 Rep from floor: Take 10 minutes to work up to a heavy double + 1 rep from the floor (no misses), then repeat for three sets – rest as needed.

Weight: 3 sets @ 155 (wrist is really sore)
[3] For Time:
50 DU
21 HSPU
21 KB Swings 70lbs
50 DU
15 HSPU
15 KB Swings
50 DU
9 HSPU
9 KB Swings
50 DU

Time: 10:51rx
[E] 1RM Kettlebell Snatch
Weight: 70lbs both hands, 88lbs right hand.

 

 

Saturday:
[1]  15 minutes to establish a 1RM Snatch

Weight: 145, 145, 155, 155, 165, 165, 175
[2]  15 minutes to establish a 1RM Clean & Jerk

Weight:  175, 185, 205, 225, 235 (fail jerk), then clean only: 245, 255

[3]  15 minutes to establish a 3RM Front Squat

Weight: 225, 245, 285! [PR]
[4]  5 rounds for time
16 Pistols (8R/8L)
40ft HS walk
16 KB Snatches (8R/8L)

Weight: 22:40rx
[5]  not timed, alternating with partner:

Yoke carry (barbell) 225lbs 20ft

Turn, then 5 Backsquats

Carry back 20ft to rack.