2 - 8 February

*Deload week.  Have a PT Test thursday too.  Deloading load and/or intensity and time.

Sunday:
[1]  4 Mile Hike / Geocaching
Time:  2 hours
[2]  Superbowl Sunday
Score:  43-8  SEAHAWKS WIN SUPERBOWL XLVIII !!!!!!!!!!!!!!!!!!!!

Monday:
[1]  5 Rounds for time:
6 Deadlifts @ 245lbs
12 HR Pushups
24 Double Unders
Time:  4:59rx
[2]  10 Burpee to Muscle Ups
Time:  1:56rx

Tuesday:
[1]  3 rounds for times:
Row 500m  (1:42)
30 KB Swings @ 54lbs
Time:  3:32
-Rest 2:00 mins-
Row 500m (1:49)
30 Boxjumps @ 24"
Time:  3:36
-Rest 2:00 mins-
Row 500m (1:48)
30 Pistols
Time: 3:25
-Rest 1:00 min-
Row 1000m @ 75% effort / 1 Damper (Recovery)
Time:  4:29
[2]  Deep foam roll and stretch

Wednesday:
[1]  Pregame Recovery

Thursday:
[1]  PT Test (Annual)
Height:  67.5
Weight:  162
Waist:  29
1 Min Pushups:  68
1 Min Situps:  71
1.5 Mile Run:  8:50

Friday:
AM:
[1]  Army PT Test (MOCK)
2 Mile Run:  15:34mins (60% effort, like a recovery from previous day)
2 Mins Pushups:  71 (chest to floor)
2 Mins Situps:  60  (Army Standard)
PM:
[1]  Coaching

Saturday:
[1]  Rest/recovery

26 January - 1 February

Sunday:
[1]  Birthday Burpees x 3:  84 Burpees completed
[2]  10 mins find today's 2RM Hang Snatch:
Weight:  95, 115, 135, 145, 155, 165
[3]  4 rounds for time
7 Muscle Ups
50 Double Unders
10 Power Snatches @ 105lbs 85lbs  (I forgot the bar only weights 25lbs.)
10 OH Walking Lunges (total)
Time:  17:18

Monday:
AM:
[1]  SQ PT:  18 Sprints (1:2 w:r) (this is 6 laps, each lap is 266m.  Each spring is 266/3 uneven distance)
[2]  Run 1 Mile:  5:50mins
[3]  20 Rep Squat
Weight:  225lbs
[4]  1xUB Muscle Up
Score:  7 muscle ups. (testing out a new setup at the AFB Gym.)
PM:
[1]  11 Min AMRAP
3 Power Snatches @ 135lbs
3 Burpee C2B Pullups
6 Power Snatches
6 Burpee C2B Pullups
9 Power Snatches @ 135lbs
9 Burpee C2B Pullups
etc...
Score: 4+6rx
----10 min Rest----
[3]  Rope Climbs x 8, alternating with partner.
Time:  5:04
----1 min rest----
[2]  For Time:
3 Power Cleans @ 185lbs
3 GHD Situps
6 Power Cleans
6 GHD Situps
9 Power Cleans
9 GHD Situps
Time: 4:48rx

Tuesday:
[1]  Clean + 3 Front Squats:
Weight:  135, 155, 185, 185, 205, 205, 225, 235
[2]  For Time:
15-12-9-6-3
Front Squats @ 155lbs
Strict HSPU  w/ 45lb plates (4" deficit)
*Perform 25 ABMAT Situps between each round.
Time:  ~13:15

Wednesday:
[1]  Rest / Recovery Day

Thursday:
[1]  OHS 3-3-3-3-3
Weight:  135, 155, 165, 185, 205
[2]  CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-Facing Burpees
30 Overhead Squats (120/90lbs)
10 Muscle-Ups
Score:  1 round +5 burpees (60 Burpees @ 5mins, 30 OHS *horrible) 


Friday:
Coaching

Saturday:
[1]  6 Min EMOM (3 Rounds) *work up to 10 mins/5 rounds
1st Min:  15 UB Wallballs + 3 Muscle Ups
2nd Mn:  30 UB Double Unders + 3 Muscle Ups
[2]  Snatch to max:
Weight:  135, 155, 165, 175, 185, 195(fail).
[3]  30 Snatches (squat) @ 165lbs (not for time, but constantly be moving)
Time:  was about 20 mins. Was aiming more for perfect reps and 1 rep every 30-45 seconds
[4]  30 Bar Muscle Ups for time:
Time:  4:46 !!!

19 - 25 January

Sunday: 
[1]  For Time:
*Alternating between.
Reps of 1-2-3-4-5-4-3-2-1
Deadlift 315lbs UB
Reps of 2-4-6-8-10-8-6-4-2
Ring Dips (do as many as possible strict)
Time:  8:15rx

Monday:
[1]  Strength/Squats
10 rounds; 1 round every 90 seconds
1 Front Squat + 2 Back Squats @ 275lbs
*After front squat, immediately rerack/rack to back and perform x2 backsquats.
[2]  Tried to do snatches after... my body was just to much and motivating to proceed was lacking.

Tuesday:
[1]  5 Rounds for time:
3 Power Snatches @ 155lbs
6 Boxjumps @ 24"
25m Farmers Carry @ (per hand) 54lbs w/ Grandfather Clock Grips
Time:  9:37rx (Went at smooth controlled pace.  Worked more on perfect technique.  Missed 1 Snatch.)
[2]  Soccer:
Score:  Lost.  4-3

Wednesday:
[WU]  Deadlift:  1x315
[1]  6 Rounds:
1 Clean + 1 FS  @155lbs
1 Hang Clean + 3 FS   @155lbs
12 Burpees
10 K2E
Time:  12:39rx

Thursday:
[1]  15 Min AMRAP
Row 250 (750 for first round)
20 Situps
15 KB Swings @ 70lbs
10 Strict Ring Dips
Score:  3+272rx
---15 min rest, or so---
[2]  CrossFit.com Workout
AMRAP 20 Mins
21 Bench Press @ 135lbs
21 L Pullups
Score:  2+34rx

Friday:
AM:
[-]  Sprint 1 Lap part of SQ/MSG Sports Day.  266M @ 38 seconds.
PM:
Rest/Recovery.

Saturday:
[1]  Rest/Recovery.   OMG I feel horrible friday and today.  Sleep and water

12 - 18 January (temp)

Sunday:
[1]  For Time:
Run 400m
10 Power Snatches @ 135lbs
Run 400m
10 Overhead Squats @ 155lbs
Run 400m
10 Power Cleans @ 185lbs
Run 400m
10 Front Squats @ 205lbs
Time:  18:57rx
[2]  1 Min Rest Then:
5 min EMOM
4 Muscle Ups

Monday:
AM:
[1]  SQ PT: 30x30m Sprints
[2]  Half Tabata Pushups & Situps (4 rounds tabata 20:10)
[3]  3x30sec planks
PM:
[1]  Soccer Game
Score: WIN  5-3

Tuesday: 
[1]  Recovery Day

Wednesday:
[1]  Lazy Recovery Day

Thursday:
[1]  Soccer Game
Score:  LOST  0-3

Friday:
AM:
[1]  SQ PT:
5 Rounds for time:
Sprint 266m (1 Lap)
15 Walking Lunges (per leg)
15 Situps
15 Pushups
Time:  ~6-9 mins
PM:
[1]  Coaching:  w/ Snatches & C2B Pullups

Saturday:
[1]  For Time:  (snatch all starting reps)
10 Bar Facing Burpees
20 OHS @ 75lbs
10 Bar Facing Burpees
20 OHS @ 95lbs
10 Bar Facing Burpees
15 OHS @ 115lbs
10 Bar Facing Burpees
15 OHS @ 135lbs
10 Bar Facing Burpees
10 OHS @ 155lbs
10 Bar Facing Burpees
10 OHS @ 165lbs
Time:  17:34rx
[2]  Snatch:
Weight: 1x165, 1x175, 1x185, 1x185, 1x185

5 - 11 January

Sunday:
[1]  For Time:
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
14 Power Snatches @ 95lbs
14 Boxjumps, with step down only @ 30"
7 Muscle Ups
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
7 Power Snatches @ 135lbs
7 Boxjumps, with step down only @ 30"
14 Muscle Ups
Time:  13:06rx
[2]  20 Min EMOM
1 - Row For Calories, 15-20 Cal (15 Cal @ 40-47 Seconds)
2 - 30 Double Unders (30 DUs @ 15-25 Seconds)

Monday:
[1]  WU:  4xPower Cleans (drop each rep)
Weight:  135, 155, 165, 165, 185, 205, 215
[2]  12 Min AMRAP
4 Power Cleans @ 185lbs (dropped every rep, hands on right away)
6 Burpees
8 Toes 2 Bar
Score:  9+2
*Continue to 12 rounds for time:  18:11rx

Tuesday:
[1]  20 Rep Squat + 10lbs from last week.
Weight:  275lbs
[2]  5 Rounds for time:
5 Parellette Handstand Pushups @ 4-6"
7 Wallballs @ 30lbs
5 Front Squats @ 165lbs
7 Wallballs @ 30lbs
Time:  18:37rx

Wednesday:
[1]  Recovery/Rest Day

Thursday:
[1]  Hang Power Snatch + Low Hang Power Snatch + 5 OHS
Weight: 95, 115, 135, 145, 155, 165lbs
[2]  15-10-5-10-15 (unbroken) reps of:
Overhead Squats @ 95lbs
Pullups
- 50 Doubleunders BETWEEN each round (200total)
Time:  7:41rx

Friday:
AM
[WU]  HBBS:  10x45, 5x225, 5x225, 5x225, 3x275
[1]  20 Rep Squat:  275lbs x20
[2]  Deadlifts:  10x225, 5x275, 3x315, 1x345, 1x365, 1x365

Saturday:
[1]  "Cindy XXX"
As Far As Possible in 20 Mins UNBROKEN
10 Pullups
20 Pushups
30 Squats
15 Pullups
30 Pushups
45 Squats
20 Pullups
40 Pushups
60 Squats
25 Pullups
50 Pushups
75 Squats
30 Pullups
60 Pushups
90 Squats
Score:
[a]  unbroken to 25/50 pushups @ 14:30  (2nd set of 25 pushups took ~2:00)
[b]  @20:00mins; 1/60 pushups
[c]  total time:  27:18mins  (60 pushups took ~5:30)  (All Movements except pushups UB)
[2]  Deadlifts:  5x135, 5x225, 5x275, 5x315, 1x345, 1x345

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