Sunday 22 March 2015
[1] Rest / Recovery
Monday 23 March 2015 - 2015 CrossFit Open 15.4
[1] EMOM for 5:00 (5 rounds)
3 Power Cleans - from 155lbs increase by 10s to 195lbs
3 Deficit HSPU - 4"
[2] 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Score: 82 Reps; tie break at 1:26
[3] 10 min AMRAP
5 Hand Release Pushups
7 Pullups
9 Air Squats
Score: ~12-15 rounds
[4] 20 Rep Backsquat
Weight: 275lbs
Tuesday 24 March 2015
[1] 12:00 Cap
Row 50 Cal
30 Thrusters at 105lbs
30 Bar Facing Burpees
20 Thrusters
20 Bar Facing Burpees
10 Thrusters
10 Bar Facing Burpees
Max Cal Row
Score: Got to 3 of 20 burpees
*I did not eat enough today, felt very sluggish.
[2] 10:00 EMOM - Alternate between
15 Pistols
15 Boxjumps
[3] 10:00 EMOM - Alternate between
15 Bar Dips
2 Rope Climbs
Wednesday 25 March 2015
[1] Rest/Recovery
Thursday 26 March 2015
[WU] All done as needed for warming up; done with dumbbells
- 3x10 Floor Press @ 35lbs
- 3x15 per arm One Arm Bent Row @ 35, 35, 55lbs
- 2x5 per arm Get Up Situps @ 35lbs
- 2x10 per arm Renegade Rows @ 55lbs
[1] For Time:
40-30-20-10-0, 55lb DB Snatches
10-10-10-10-10, 75lb DB Snatches
10-8-6-4-2, Turkish Get Ups (alternating, 35lb left arm, 55lb right arm)
Time: 34:41
Friday 27 March 2015
Rest / Recovery
Mobility / Skill for 15.5
Saturday 28 March 2015 - 2015 CrossFit Open 15.5
[1] For Time:
27-21-15-9
Row for calories
Thrusters at 95lbsTime: 8:41
Evolve.
Wednesday, March 25, 2015
Monday, March 16, 2015
15 - 21 March 2015
Sunday 15 March 2015 - 15.3 CrossFit Open 2015
[WU] Row 2x250 with squats and pushups in-between
4 Rounds (not timed)
2 Muscle Ups
5 Wallballs
15 Double Unders
[1] 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
*Men use 20-lb. ball to 10 feet
Score: 425 Reps (2 rounds + 7 muscle ups + 50 Wallballs + 54 Double Unders)
Tiebreak: 9:18
Monday 16 March 2015
[1] Alternating EMOM for 14:00-
[a] 1 Three Position Snatch (floor, hang, power position)*
Weight: up to 165 for multiple sets
[b] 10 6″ Target Burpees
[2a] 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
Weight: up to 265
[2b] 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.
[3a] 9:00 AMRAP of:
15 Calorie Row
15 Thrusters 135/95#
Score: 2 rounds plus 3 thrusters
Tuesday 17 March 2015
[1] Rest / Recovery
[2] Welcome Thea Rose Southards to the world!!!
Wednesday 18 March 2015
[1] Hang Snatch
Weight: 155, 165, 175, 185, 195, 205 (PR)
[2] Class WOD but at 12:00 min AMRAP
Front Squat sets during WOD at: 20@155, 15@185, 10@205, 5@225.
Score: +1 Front Squat at 2nd round of 225
[3] Push Press/Jerks
Weight: 10x135, 10x165, 10x185.
[4] Large Chocolate Milk and Chicken Wings
Thursday 19 March 2015
[1] Alternate between ~90 sec rest after each pair
- 10x3 Back Squats @ 325lbs
- 10x3 HSPU, 8" Deficit off of Parallel bars
[2] 4 Rounds for time
15 Cal Row
15 GHD Situps
Time: 7:44
Friday 20 March 2015
[1] Rest/Recovery
[2] Mobility for 15.4
Saturday 21 March 2015 - 2015 CrossFit Open 15.4
[1] EMOM for 5:00 (5 rounds)
3 Power Cleans - from 155lbs increase by 10s to 195lbs
3 Deficit HSPU - 4"
[2] 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Score: 79 Reps; tie break at 2:07
[WU] Row 2x250 with squats and pushups in-between
4 Rounds (not timed)
2 Muscle Ups
5 Wallballs
15 Double Unders
[1] 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
*Men use 20-lb. ball to 10 feet
Score: 425 Reps (2 rounds + 7 muscle ups + 50 Wallballs + 54 Double Unders)
Tiebreak: 9:18
Monday 16 March 2015
[1] Alternating EMOM for 14:00-
[a] 1 Three Position Snatch (floor, hang, power position)*
Weight: up to 165 for multiple sets
[b] 10 6″ Target Burpees
[2a] 5X3 Paused Front Squat (3 count pause in rock bottom) – work to max triple, rest 90 sec.
Weight: up to 265
[2b] 4X10 Tempo Ring Dips (3 counts down, in bottom, up, and at lockout) – if 10 reps UB are too easy add weight, rest 90 sec.
[3a] 9:00 AMRAP of:
15 Calorie Row
15 Thrusters 135/95#
Score: 2 rounds plus 3 thrusters
Tuesday 17 March 2015
[1] Rest / Recovery
[2] Welcome Thea Rose Southards to the world!!!
Wednesday 18 March 2015
[1] Hang Snatch
Weight: 155, 165, 175, 185, 195, 205 (PR)
[2] Class WOD but at 12:00 min AMRAP
Front Squat sets during WOD at: 20@155, 15@185, 10@205, 5@225.
Score: +1 Front Squat at 2nd round of 225
[3] Push Press/Jerks
Weight: 10x135, 10x165, 10x185.
[4] Large Chocolate Milk and Chicken Wings
Thursday 19 March 2015
[1] Alternate between ~90 sec rest after each pair
- 10x3 Back Squats @ 325lbs
- 10x3 HSPU, 8" Deficit off of Parallel bars
[2] 4 Rounds for time
15 Cal Row
15 GHD Situps
Time: 7:44
Friday 20 March 2015
[1] Rest/Recovery
[2] Mobility for 15.4
Saturday 21 March 2015 - 2015 CrossFit Open 15.4
[1] EMOM for 5:00 (5 rounds)
3 Power Cleans - from 155lbs increase by 10s to 195lbs
3 Deficit HSPU - 4"
[2] 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Score: 79 Reps; tie break at 2:07
Tuesday, March 10, 2015
8 - 14 March 2015
Sunday 8 March 2015
[1] Indoor Soccer
Monday 9 March 2015
AM:
[1] SQ PT: 3 rounds of 20 reps: Pushups, Situps, Squats
[2] SQ PT: Run to FES 1 and Back (3.5k) Time: 22:00 - 24:00
PM:
[1a] 5x3 Front Squats w/ 3 sec Pause @ Bottom (no bounce)
Weight: 225, 245, 255, 265, 265
[1b] 4x10 Strict Ring Dips w/ 3 sec Pause @ Bottom (no bounce)
[2a] 7x1 3 pos Snatch (Floor, Hang, Power)
Weight: 135, 155, 155, 165, 165, 165, 165
[2b] 7x10 Target Burpees 6"
~ 90 sec rest after 1a, 1b, 2a, 2b ~
[3] For Time:
3 Rounds
12 Thrusters @ 135lbs
9 HSPU @ 6" Deficit
Time: 14:40
* I was going to add 6 Ring Muscle ups, but my hands are very sore; I couldn't even hang on to do a kip.
Tuesday 10 March 2015
[1] Alternating EMOM for 14:00-
[a] Three Position Clean (floor, hang, power position) + Jerk
Weight: 155, 165, 175, 185, 195, 205, 215
[b] 15 Jumping Air Squats
[2a] 2X1:00 ME HS Walk – rest 90 sec.
[2b] 2X3 BTN Push Press + 2 Snatch Balances
Weight: 134, 145
[3] 5 rounds of:
:30 ME Power Clean & Push Jerk @ 165lbs
:30 Rest
:30 ME Double-Unders
:30 Rest
Reps:
Power Clean & Push Jerks: 6, 5, 5, 5, 5
Double Unders: 62, 61, 65, 44, 72 (PR)
I love donuts.
Wednesday 11 March 2015
[1] http://www.crossfit.com/mt-archive2/009517.html
With a running clock, every minute perform 1 lift and add 10 pounds.
Start with an empty barbell and snatch for as long as possible.
Weights: 45... 205,215
Once you cannot snatch the weight, clean for as long as possible.
Weights: 215... 265,275
Once you cannot clean the weight, deadlift for as long as possible.
Weights: 275... 375
[2] 4 rounds: complete each round within the minute ~ rest 1 min
- 15 Unbroken Dips on Bars
- 15 Unbroken Pistols
Thursday 12 March 2014
[1] Rest/Recovery
Friday 13 March 2014
[1] 15.3 Practice
1 round for time:
7 Muscle Ups (4 +3)
50 Wallballs (21+10+10+9)
Double Unders (50+50)
Time: 4:10
[2] 4 Rounds for time:
3 Muscle Ups
5 Thrusters @ 115lbs
15 Double Unders
Time: 4:30
[3] Mobility
Saturday 14 March 2014
[1] Rest/Recovery
I was going to do 15.3, but Friday night and this morning I felt really sick. Need to rest.
[1] Indoor Soccer
Monday 9 March 2015
AM:
[1] SQ PT: 3 rounds of 20 reps: Pushups, Situps, Squats
[2] SQ PT: Run to FES 1 and Back (3.5k) Time: 22:00 - 24:00
PM:
[1a] 5x3 Front Squats w/ 3 sec Pause @ Bottom (no bounce)
Weight: 225, 245, 255, 265, 265
[1b] 4x10 Strict Ring Dips w/ 3 sec Pause @ Bottom (no bounce)
[2a] 7x1 3 pos Snatch (Floor, Hang, Power)
Weight: 135, 155, 155, 165, 165, 165, 165
[2b] 7x10 Target Burpees 6"
~ 90 sec rest after 1a, 1b, 2a, 2b ~
[3] For Time:
3 Rounds
12 Thrusters @ 135lbs
9 HSPU @ 6" Deficit
Time: 14:40
* I was going to add 6 Ring Muscle ups, but my hands are very sore; I couldn't even hang on to do a kip.
Tuesday 10 March 2015
[1] Alternating EMOM for 14:00-
[a] Three Position Clean (floor, hang, power position) + Jerk
Weight: 155, 165, 175, 185, 195, 205, 215
[b] 15 Jumping Air Squats
[2a] 2X1:00 ME HS Walk – rest 90 sec.
[2b] 2X3 BTN Push Press + 2 Snatch Balances
Weight: 134, 145
[3] 5 rounds of:
:30 ME Power Clean & Push Jerk @ 165lbs
:30 Rest
:30 ME Double-Unders
:30 Rest
Reps:
Power Clean & Push Jerks: 6, 5, 5, 5, 5
Double Unders: 62, 61, 65, 44, 72 (PR)
I love donuts.
Wednesday 11 March 2015
[1] http://www.crossfit.com/mt-archive2/009517.html
With a running clock, every minute perform 1 lift and add 10 pounds.
Start with an empty barbell and snatch for as long as possible.
Weights: 45... 205,
Once you cannot snatch the weight, clean for as long as possible.
Weights: 215... 265,
Once you cannot clean the weight, deadlift for as long as possible.
Weights: 275... 375
[2] 4 rounds: complete each round within the minute ~ rest 1 min
- 15 Unbroken Dips on Bars
- 15 Unbroken Pistols
Thursday 12 March 2014
[1] Rest/Recovery
Friday 13 March 2014
[1] 15.3 Practice
1 round for time:
7 Muscle Ups (4 +3)
50 Wallballs (21+10+10+9)
Double Unders (50+50)
Time: 4:10
[2] 4 Rounds for time:
3 Muscle Ups
5 Thrusters @ 115lbs
15 Double Unders
Time: 4:30
[3] Mobility
Saturday 14 March 2014
[1] Rest/Recovery
I was going to do 15.3, but Friday night and this morning I felt really sick. Need to rest.
Monday, March 9, 2015
Tuesday, March 3, 2015
1 - 7 March 2015
Sunday 1 March 2015
[1] Rest Day
Monday 2 March 2015
[1] 10:00 Alt EMOM
- 3 Pos Snatch (floor, Hang, Power) x5 total sets
Weight: 135, 155, 165, 165, 175
[2] 20 Rep Back Squat
Weight: 255lbs
[3] For Time:
10 OHS @ 135 Unbroken w/snatch
10 Ring Dips
10 OHS @ 155 Unbroken w/snatch
10 Bar Muscle Ups
10 OHS @ 175 Unbroken w/snatch
10 Ring Muscle Ups
Time: 7:54
[4] 4x5 Behind the Neck SOTS Press
Weight: 45, 65, 75, 85
Tuesday 3 March 2015
[1] Rest (unplanned)
*Need sleep, woke up early for exercise work
Wednesday 4 March 2015
[1] Rest (planned)
*MOPP 4 Exercise Day
Thursday 5 March 2015
[1] 7x1 Snatch from Blocks (knee high)
Weight: 155, 165, 175, 185, 195, 205, 215 Lifetime PR!!!!!!!!
[2] 5x1 Clean from Blocks (knee high)
Weight: 205, 205, 215, 225, 235
[3a] 4x3 Clean 1st Pull
*3 count pause at knee
Weight: 255lbs
[3b] 4x12 UB C2B Pullups
[4] For Time:
20 Power Clean and Push Jerks 135lbs
20 Boxjump Overs
15 Power Clean and Push Jerks 155lbs
20 Boxjump Overs
10 Power Clean and Push Jerks 185lbs
20 Boxjump Overs
5 Power Clean and Push Jerks 205lbs
Time: 13:59
Friday 6 March 2015
[1] Mobility for 15.2 (tomorrow)
[2] Snatch Balance
Weight: 135, 165, 185, 205,215, 215, 225, 225 PR!!!!!
[3] Overhead Squats
Weight: 4 x 235lbs PR!!!!!
Saturday 7 March 2015 - CrossFit 2015 Open 15.2
[1] 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Score: 200 reps (16 OHS + 16 C2B + 16 OHS + 8 C2B)
*19 rep improvement!
[1] Rest Day
Monday 2 March 2015
[1] 10:00 Alt EMOM
- 3 Pos Snatch (floor, Hang, Power) x5 total sets
Weight: 135, 155, 165, 165, 175
[2] 20 Rep Back Squat
Weight: 255lbs
[3] For Time:
10 OHS @ 135 Unbroken w/snatch
10 Ring Dips
10 OHS @ 155 Unbroken w/snatch
10 Bar Muscle Ups
10 OHS @ 175 Unbroken w/snatch
10 Ring Muscle Ups
Time: 7:54
[4] 4x5 Behind the Neck SOTS Press
Weight: 45, 65, 75, 85
Tuesday 3 March 2015
[1] Rest (unplanned)
*Need sleep, woke up early for exercise work
Wednesday 4 March 2015
[1] Rest (planned)
*MOPP 4 Exercise Day
Thursday 5 March 2015
[1] 7x1 Snatch from Blocks (knee high)
Weight: 155, 165, 175, 185, 195, 205, 215 Lifetime PR!!!!!!!!
[2] 5x1 Clean from Blocks (knee high)
Weight: 205, 205, 215, 225, 235
[3a] 4x3 Clean 1st Pull
*3 count pause at knee
Weight: 255lbs
[3b] 4x12 UB C2B Pullups
[4] For Time:
20 Power Clean and Push Jerks 135lbs
20 Boxjump Overs
15 Power Clean and Push Jerks 155lbs
20 Boxjump Overs
10 Power Clean and Push Jerks 185lbs
20 Boxjump Overs
5 Power Clean and Push Jerks 205lbs
Time: 13:59
Friday 6 March 2015
[1] Mobility for 15.2 (tomorrow)
[2] Snatch Balance
Weight: 135, 165, 185, 205,
[3] Overhead Squats
Weight: 4 x 235lbs PR!!!!!
Saturday 7 March 2015 - CrossFit 2015 Open 15.2
[1] 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Score: 200 reps (16 OHS + 16 C2B + 16 OHS + 8 C2B)
*19 rep improvement!
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