Well... I missed posting for a few weeks + a month. Things got really busy all of a sudden with my PCS to Japan. We took a trip to my parents house for a few weeks, then when we got back we have been outprocessing and doing plenty of packing.
Don't worry though, we have still stayed busy the workouts.
So for the one's I can remember, here's a little of what I've been up to.
20 June 2014
Hotel WOD:
[1] 20 min AMRAP
In order: Situps, Air Squats, Pushups
Reps (perform each rep number to the exercise)
Round 1: 1+2+3
Round 2: 2+4+6
Round 3: 3+6+9
Round 4: 4+8+12
Round 5: 5+10+15
Round 6: 6+12+18
Round 7: 7+14+21
Round 8: 8+16+24
Round 9: 9+18+27
Round 10: 10+20+30
Example: Round 1: 1 situp, 1 squat, 1 pushup; 2 situp, 2 squat, 2 pushup; 3 situp, 3 squat, 3 pushups.... Round 6: 6 situp, 6 squat, 6 pushup; 12 situp, 12 squat, 12 pushup; 18 situp, 18 squat, 18 pushups.
***Each round, you start back at a single digit for the exercise and build back up in reps. Resting is considered the lower reps.
Score: Round 8: 16/16/5(of 16)
Cari: Round 6: 2(of 18)
29 June 2014
[1] The Seven (Modified)
7 Rounds
7 Pullups
7 Power Snatches @ 135lbs
7 Tire Flips - Heavy... I flipped it for 2 on first round, 4 2nd round, 1 third and fourth round, then skipped it the rest. Wow.
7 GHD Situps
7 Bench Press @ 185 (unbroken on 2 rounds)
7 Deadlifts @ 245
7 Thrusters @ 155 (unbroken on 2 rounds)
Time/Score: @ about 45 min mark, I completed 5 rounds and was smoked. This WOD was a slow moving power WOD. Intensity never peaked except for when I was doing 155 thrusters.
[2] With the Family, Pullup Competition.
- Rotated 1 strict pullup per person till we get to 30. Next we added 1 rep (I added 2 reps) and kept that rep till one person dropped out. Then went to 3s (me 4s), then went to 4s (me 5s). Overall, I think I did about 75 strict pullups
June/July @ Selah CrossFit (separate days the following)
[1] 5x4 Pause (1-3 secs) Back Squat @ 275lbs
[1] 3 Pos Snatch (find max): 95, 115, 135, 145, 155, 160, 165 *High Hang, Hang, Below Knee
9 July 2014
[1] For Time:
50 Double Unders
40 Wallballs
30 C2B Pullups
20 Burpee Boxjumps @ 30"
10 Clean & Jerks (did Clusters) @ 165lbs
~10 Min Rest~
Do it Again.
Time: ~9:40, ~10:38
10 July 2014
[1] AMRAP 13 Minutes
1 Wall Climb
5 Overhead Squats
10 Situps
3 Wall Climbs
10 Front Squats
20 Situps
5 Wall Climbs
15 Back Squats
30 Situps
*Weight @ 95lbs
Score: 2+52; 3 rounds @ 16:37
11 July 2014
[1] Morning SQ PT Last Man up running (recovery feel)
~later...~
[1] For Time:
Row 750m (2:46)
25 Strict Presses @ 75lbs (0:59)
25 Push Press/Jerks (0:48)
25 OH Walking Lunges (total) (1:00 to 2:30)
Run 6 Laps (800m) (2:35)
*Can be done in any order, but each must be completed before moving on. This is the order I did it in. I should have done lunges first before row.
Time: ~9:50 *I was on pace for under 9 mins, but the lunges ruined it.
12 July 2014 - Yard Sale Saturday
14 July 2014
[1] SQ PT Sprints
~later~
[1] 6 Rounds:
1st Min: 5 Touch & Go Power Snatches @ 135lbs
2nd Min: 5 Deficit HSPU 9inches (some were strict)
[2] Back Squat (1 sec pause): 3x225, 3x275, 3x3x315
[3] 4 Rounds for time:
15 HR Pushups
10 Deadlifts @ 245lbs (unbroken)
15 Boxjumps @ 24"
Time: 7:22
[3] Max Effort (ME) Double Unders - 182 reps PR!!!
15 July 2014
[1] 3 Rounds of:
In 3 Minutes, perform:
10 Push Press/Jerks (mostly push press) @ 155lbs (all Unbroken and FAST!)
20 C2B Pullups (One: 5, 5, 5, 5. Two: 6, 5, 5, 4. Three: 5, 4, 5, 3, 3
AMRAP Burpees (reps: 30, 31, 31) Each time I had 2:00 or more for burpees. Pace was as if I'm doing 100-200 burpees straight.
~rest 2 mins~
Score: 92 Burpees
16 July 2014
[1] SQ PT Circuit
REST DAY
17 July 2014
[1] Snatch: 3x1x135, 2x1x155, 2x1x165, (with deadlift to power pos. then perform at hang), 2x1x175, 2x1x185, 4x1x195 (1st rep complete, 3 others at 195 fail at receiving.)
[2] 5 Rounds for time:
25 Double Unders
4 Front Squats @ 195lbs (UB)
4 Bar Muscle Ups (UB)
Time: 7:12
18 July 2014
[1] SQ PT: Prime BEEF Day Obstacle Course Demo Team *Tested Litter Carry and Crawl, buddy carry, crawl events
~Then~
[1] Golfing 18 Holes
~Then~
[1] Coaching
19 July 2014
[1] 5 Rounds for time:
5 Hang Power Snatches @ 95lbs
10 Deficit Pushups @ 4"
30 Double Unders
Time: ~8:15
[2] For Time: (mainsite WOD)
30 Thrusters @ 95lbs
20 GHD Situps
400m Run
20 Thrusters @ 115lbs
30 GHD Situps
400m Run
10 Thrusters @ 135lbs
40 GHD Situps
400m Run
Time: 21:50
21 July 2014
AM:
[1] SQ PT Sprints
PM:
[1] Overhead Squat: 5x135, 3x165, 2x185, 4x205, 1x225, 1x235, 1x245, 1x260 PR!!!
[2] 3 Rounds for time:
21 Wallballs
15 Burpees
9 Deadlifts @ 225lbs
Time: 6:06
*Then did the WOD and got 6:06rx. Wallballs Unbroken except for round 3 dropped it at 10 reps.; Burpees just kept moving; deadlifts UB and fast. This one hurt.
23 July 2014
[WU] Pos. Snatches & MU mobility
[1] "Amanda"
Reps 9-7-5
Muscle Ups
Snatches @ 135lbs
Time: 5:39
24 July 2014
[1] 20RM Squat attempt: 16 reps @ 315lbs.
25 July 2014
[1] Build up to today's 1RM Thruster (taken from the ground): 95x5, 135x5, 165x3, 185x3, 205x3, fail @ 225
[2] For Time:
1 Lap Farmer's Carry 70lb KB each arm (ran half the lap)
followed by:
5 Rounds
5 Toes to Bar
10 Thrusters @ 95lbs (all unbroken)
20 Double Unders
Time: 6:49
[3] 3 Pos. Power Snatch (Floor, Hang, High): 95x2, 115, 135, 145, 155, 165
26 July 2014 (Saturday)
[1] "ROB"
6 Deadlifts @ 185/125
3 Push Press/Jerks @ 185/125
6 Bar-Facing Burpees
5 Rounds
Time: 6:51
[2] For Time:
Reps 10-8-6-4-2
Strict HSPU @ 4" Deficit
Front Squats @ 185/125
50 Double Unders (after each round)
Time: 12:51
[3] Later: HooverBall Championship. 3rd place lol. Bicep became bruised.
28 July 2014
[1] "Cindy"
20 Min AMRAP
5 Pullups
10 Pushups
15 Air Squats
Score: 25 rounds + 20 reps *1 round PR!
[2] 20 Min EMOM (10 rounds)
1st min: 5 Squats @ 185lbs
2nd min: 5 Strict Ring Dips (kipped 2-3 rounds)
29 July 2014
30 July 2014
[1] Rest Day
