Evolve.

Tuesday, July 22, 2014

22 June - JULY - 2 August

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










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