19 - 25 April 2015

Sunday 19 April 2015
[1]  Rest

Monday 20 April 2015
[1] 7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
*Alternate between [2a] and [2b]
Weight: Up to 185(PR), missed 195 on third snatch.
*Rushed it a little, was excited for PR and tried to touch and go. 
[2] FS/BS Week 2 / Day 1 – rest 90 sec.
4x7/13 at 70% (1RM FS)
Weight: 215

[3] For TIme:
75 Double Unders
50 Target Burpees at 6" above reach
25 Hang Power Snatches 135/95
50 Target Burpees at 6" above reach
75 Double Unders
Time: 16:36rx (Snatches as 5x5, burpees super slow like death

Tuesday 21 April 2015
[1] 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
Weight: Up to 225, missed 235
[2] 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed
Weight: Up to 215 with no pause

[3] Death By Calorie Row:
Starting at 2 Calories, Row EMOM until you can no longer perform the required work in the minute. Add +2 Calories to each minute.

Score: completed 16 of 20

~ 5 Minute Rest ~
[4] Death by Shoulder to Overhead at 115/75 lbs
Starting at 2 Reps, Perform the exercise at EMOM until you can no longer perform the required reps in the minute. Add +2 reps to each minute.

Score: completed 20 under 30 secs.  Quit from there, shoulder was getting overworked; but met my goal.

 

Wednesday 22 April 2015

[1] 5 Sets of the following Snatch complex:
6x Snatch Grip High Pulls, from the High Hang (pockets) position + right into High Hang Snatch (squat) - Find max weight for complex, rest as needed.
Weight: 115, 135, 145, 145, 155
[2] FS/BS Week 2 / Day 2 – rest as needed.
4x7/13 at 94% of Monday's weight.
Weight: 205

[3] 15 Rounds for time:
5 Wallballs 20/14 at 10/9 foot target
3 Deficit Hand Stand Pushups with 45/25lb plates
1 Power Clean at 205/125
[4] 15 Minutes, choose a gymnastics skill and work on it (Muscle Ups, Handstand Walks, Rings, etc...)
Time: 14:59rx

Thursday 23 April 2015
[1]  Rest

Friday 24 April
[1] Snatch: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 150/68kg, 165/75, 175/79.5, 185/84x3
[2] Clean & Jerk: 1x70%, 1x75%, 1x80%, 3x1x85%
Weight: 185/84, 205/93, 215/9.5, 225/102

[3] FS/BS Week 2 / Day 3 - Rest as needed
3x4 Front Squats @ 60%
Weight: 205 from ground
[4] Snatch Pull: 3x2x100%
http://www.catalystathletics.com/exercise/97/Snatch-Pull/
Weight: 215

Saturday 25 April 2015
[1]  Rest

 

12 - 18 April 2015

Sunday 12 April 2015
[1]  Rest

Monday 13 April 2015
[1] 7x1 Three Position Snatch (Power position, Hang, Floor) - work to a max complex for the day, rest as needed.
Weight:  135, 145, 155, 155, 165, 165, 165 (miss)
[2] FS/BS Squat
Week 1 / Day 1: 4x7/13 @ 65%
Weight:  195
[3] 2 Rounds of:
*At a continuous running clock, complete each every 2:00mins.
0:00 - 2:00
5x15 meter Shuttle Run
20 Handstand Pushups (Males full depth/females use abmat)
2:00 - 4:00
5x15m Shuttle Run
30 Shoulder to Overhead 95/65lbs
4:00 - 6:00
5x15m Shuttle Run
40 Wallballs 20/14 lbs at 10/9ft
6:00 - 8:00
Rest for 2 mins, then start from beginning.
*For 15 meter mark, use the width of the basketball court. Black line to black line. This is beyond the width of the black lifting platform.
Score:  Complete all unbroken with 30-40 secs rest leftover, except wallballs. Round 1, 33 WB. Round 2, 39.

Tuesday 14 April 2015
[1] 7x1 3 position Clean (power position, hang, floor) + Jerk - work to a max complex for the day, rest as needed
Weight:  Up to 215lbs. I've done more before, but start of humidity season was making grip hard.
[2] For time:...
Row 1000m
4 Rounds:
10 Burpee Box Jump Overs at 30/24"
10 Deadlifts at 255/175lbs
10m Unbroken Handstand Walk*
Time: 1+ 20. Finished round 1!!! at 10:41.

[3] 15 minute EMOM
1st: 15 Ring Dips
2nd: 15 C2B Pullups
3rd: 15 GHD Situps
*These should be done with 20-30 seconds left on the clock; scale as needed.
Score:  Finished. Last rwo rounds did 12 Ring Dips & 12 C2B.

Wednesday 15 April 2015
[1] 7x1 Hang Snatch (or from blocks)
 *For all three: work to a max for the day, but no more than one miss - rest as needed
Weight:  Up to 185, missed 195. Was not feeling it.

[2] FS/BS Squat
Week 1 / Day 2: 4x7/13 @ 94% of what you used on Monday.
Weight: 185
[3] For Time:
10-8-6-4-2-4-6-8-10
- Benchpress (males use bodyweight (BW) / females use 75% BW)
- Alternating Pistols
- 30 Double Unders after each round
Time:  12:41rx at 165lbs

Thursday 16 April 2015
[1]  Rest

Friday 17 April
AM:
[1]  2 rounds
1 mile run and 3 rounds of (10 pushups, 10 squats, 10 situps)
Finish with 40m handstand walk skillwork
PM:
[1] 10:00 to establish a 1RM Power Snatch
Weight:  up to 195(PR)
[2] 10:00 to establish a 1RM Power Clean & Push Jerk
Weight:  up to 205, then did just power cleans up to 245. 
*Having lots of trouble locking out the jerk at heavy weight.

[3] FS/BS Squat
Week 1 / Day 3: 3x4 FS @ 60% 1RM
Weight: 185 from ground
[4] "Fran Up" (Asia Sectionals 2015 Event #1)
For Time:
21 Thrusters 115/75lbs
21 Pullups
15 Thrusters 115/75lbs
15 C2B Pullups
9 Thrusters 115/75lbs
9 Bar Muscle Ups
Time:  6:09rx (21 thrusters UB, 8+7 for 15, 9 UB. Pullups broke up but kept moving)

Saturday 18 April
"Monster Mash"
[1] 3 Rounds for time:...
400m Run
20 OHS at 95/65
Time: 8:13rx UB

[2] 3 Rounds for time:
15 Cal Row
15 Clean & Jerks 115/75
Time: 7:34rx
[3] 21-15-9
Deadlift 205/145
Burpees
Pullups
*Rest 10 Mins between each
Time: 8:44rx

[4] (extra) Within 10 mins, 1RM squat.

Weight: 135, 225, 275, 315, 335, 355, 365 with pause at bottom.
*Felt great after the WoDs, so i just went for it.

 

 

 

 

5 - 11 April 2015

Sunday 5 April 2015
[1]  Rest

Monday 6 April 2015
[1] Alternating EMOM for 14:00
- 1 Three Position Snatch (floor, hang, power position)
Weight:  135, 145, 155... 155
 - 10 Burpee Box Jump Overs @ 24/20"
*BBJ overs done in the min. Did 30" last two sets, omg.

[2a] 5x3 Paused Front Squats (3 count pause in bottom) - work to max triple
Weight:  205, 225, 235, 245, 255
 [2b] 4x10 meters Hand Stand Walks
Completed but broken
 *Rest 90 seconds between each.
[3] "Amanda"
9-7-5
Muscle Ups
Snatches (full) 135/95
Time:  6:10 with bar muscle ups

Tuesday 7 April
[1] Alternating EMOM for 14:00
- Three Position Clean (floor, hang, power position) + Jerk
- 15 Jumping Squats *If too easy, add a barbell 45/35
Weight:   C&Js @ 185, 185, 195, 195, 195, 205, 205 / Jumping squats all with 45lb barbell

[2a] 4x1:00 ME TTB - Rest 90 Seconds
Reps:  20-22-16-18 UB
 [2b] 4x(3 BTN Push Press + 2 Snatch Balance) - Rest 90 Seconds
 Weight: 155, 165, 175, 185
[3] For Separate Times:
500 Meter Row
1000 Meter Row
500 Meter Row
1000 Meter Row
Rest Exactly 1:1
*Example: row 500m in 1:58, rest 1:58 than start 1000m Row.
Times: 1:48, 3:48, 1:48, 3:49

Wednesday 8 April
[1] 7x1 Hang Snatch
Weight: 175, 185, 185, 195, 195, (205 miss), (205 miss), (185 miss), 185
*was getting hungry, ran out of energy lol
 [2] 5x1 Hang Clean
Weight: 225, 230, 235, 240, 245
 [3] 5x1 Jerk from Rack
Weight: 225, 235, 240, (245 miss), 250

[4] 21-15-9
- Thrusters @ 115/75
- KB Swings @ 54/36
Time:  4:49rx
[5] 150 Burpees For Time
Time:  12:25 *after 5 min break from [4]

Friday 10 April
*Continuous running clock for both [1] and [2]... do them back to back.
[1] 6:00 EMOM
- 2 x Snatches (not touch and go, squat not required)...
*Start at 155/95lbs, increase 10/5lbs each minute. If there's a miss, drop 10/5lbs and continue for the remaining EMOM.
Weight: 155, 165, 175, 185, 195, 195
 [2] 6:00 EMOM
- 2 x Clean & Jerks (not touch and go, squat not required)
*Start at last set of completed snatches, increase 10/5lbs each minute. If there's a miss, drop 10/5lbs and continue for the remaining EMOM.
Weight: 205, 215, 225, 225 (miss), 205, 205
*had to take a 2 min break in the middle of clean EMOM. Volume/Load caught up to me.

[3a] 4x10m Handstand Walk - Rest 90 seconds
*Done. Made 1x10 meter UB, rest broken up
 [3b] 4x5 Dip Squats* @ 120% of 1RM Jerk - Rest 90 seconds
*Please Read First for Dip Squats: http://www.catalystathletics.com/exerci…/194/Jerk-Dip-Squat/
Weight: 275, 305, 315, 315
[4] For Time:
50-40-30 Calorie Row
25-20-15 Handstand Pushups (Try and mimic '15 Open standards)
Time:  Did 50-40 Row / 25-20 HSPU @ 8:38. (ran out of time.) Last week completed at ~12:05

Saturday 11 April 2015
From CrossFit Linchpin's "Monster Mash" programming:
[1]  Begin at 0:00 ...
3 Rounds:
12 Thrusters 135/95
6 Ring Muscle-ups
Time: 6:19rx (UB Thrusters twice)

[2]  Begin at 15:00
3 Rounds:
12 Burpee Box Jumps 24″/20″
6 Squat Cleans 205/145
Time:  8:51rx
[3]  Begin at 30:00
3 Rounds:
12 Overhead Squats 155/105
6 Bar Muscle-ups
 Time:  8:34rx (UB All OHS)

[4]  (extra) 50 Bench Press @ BW for time 165lbs
Time:  10:20rx

29 March - 4 April 2015

Sunday 29 March 2015
[1]  Rest

Monday 30 March 2015
[1]  Rest?  Did some running, didn't log the day's workouts for some reason

Tuesday 31 March 2015
[1]  Deadlifts:  5x5 @ 75% Weight: 315lbs
[2]  For Time:
50 Cal Row
25 HSPU
40 Cal Row
20 HSPU
30 Cal Row
15 HSPU
Time:  12:09

Wednesday 1 April 2015
[1]  For Time:  "Double Grace"
60 Clean & Jerks @ 135lbs
Times:  2:48 (PR); 7:02 (PR)

Friday 3 April 2015
[WU] Row/Mobility: Than 4x10 Jumping Banded Barbell Squats @ 95lbs
[1] EMOM 10 Mins: 1 Power Snatch + 2 OHS
Weight: 155lbs for first 5 mins, 165lbs for last 5 mins. Min 10: Did 2 Sets within the minute. *Done At 80 to 85% of 1RM Power Snatch.
[2] Class WOD:
21-15-9
Deadlifts 275lbs
Burpees
Cal. Row
Time: 10:34rx
[3] Skill work: Rest 60 Seconds
21 UB Pullups: 22 Seconds
15 UB C2B Pullups: 19 Seconds
9 Bar Muscle Ups: 38 Seconds

Saturday 4 April 2015
[1]  Rest?

22 - 28 March 2015

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

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    

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.