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.

2015 CrossFit Open - Custom Leaderboards

Me + BHCF + Misawa CrossFit



Asia



Japan



Japan + China

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!