Tuesday, 9/16/14

Warmup:

• Row 500 meters (1:54)
• 3x10 squats
• 3x10 pushups
• 3x10 kettlebell swings (35#)

Strength:

• 1x5 deadlift (135#)

Workout:
3 rounds for time of

• 10 wall ball (20#)
• 10 box jumps (24")
• 5 deadlift (135#)

Time = 7:27

Friday, 9/12/14

Warmup:

• Bike 3/4 mile
• 3x10 air squats
• 3x10 pushups
• 3x10 kettlebell swings

Strength:

• 3x5 deadlift (135#)

Workout:

• 60 wall balls

Monday 2-11

Warmup:

• Run 400 meters
• Row 500 meters
• 3x8 pvc good mornings
• 3x8 pvc thrusters
• 3x8 kettlebell swings
• 3x8 pushups
• 3x8 pvc pass throughs

Strength:
5x1 3-position cleans (low to high) + jerk.  Rest 60-90 seconds between sets.
I completed 2 sets at 115# and three sets at 135#.

WOD:  "Monday 2-11"

12-minute AMRAP of:

• 5 power cleans (135#)
• 10 knees to elbow
• 15 wall balls (20#)

I completed 4 rounds plus 4 cleans.  I subbed situps for K2E in the 4th round.

Wednesday Night

Warmup:

• run 400 meters
• row 500 meters
• 3x8 kettlebell swings (1 pood)
• 3x8 pvc pass throughs
• 3x8 pvc overhead squats
• 3x8 pvc good mornings

Strength:
For 7 minutes every minute on the minute perform 1 power snatch and three snatch balance.  I used 65#.

WOD:  "Wednesday Night"
Perform as many reps as possible in five 2-minute rounds.  Take 1 minute rest between rounds.  Keep working through the reps and pick up where you left off.

• 30 lateral jumps
• 20 situps
• 15 hand release push ups

I completed 4 complete circuits plus 30 jumps and 6 situps.  Total reps = 296.

1st Time Back in a Long While = SORENESS

Warmup:

• run 400 meters
• row 500 meters
• 3x8 pvc pass throughs
• 3x8 pvc good mornings
• 3x8 pvc overhead squats
• 3x8 pushups

Skill/Strength:

• Snatch practice from high hang, low hang, and full snatch positions.  I worked out with 45# & 95#.  15 minutes.

WOD:  "1st Time Back"

For time:
50 walking lunges
20 overhead squats (95#)
20 toes to bar
50 walking lunges
15 overhead squats (95#)
15 toes to bar
50 walking lunges
10 overhead squats (95#)
10 toes to bar

Time: Approximately 15 minutes

I completed the first round as Rx except I did 5 toes to bar and completed the remaining 15 reps with situps.  In rounds 2 & 3, I completed 25 walking lunges instead of 50 due to leg cramps and dropped the weight on the overhead squats to 65# for the same reason.  I also substituted situps for the toes to bar reps.

Tuesday

Warmup:

• 10 burpees
• 30 walking lunges
• 5 cartwheels
• power clean warmup

Strength:
1 rep every 45 seconds for a total of 8 reps.  Each rep consists of 155# power clean, hang squat clean, and push jerk.

WOD:  "Tuesday"
AMRAP in 8 minutes of:

• 3 squat cleans (135# Rx)
• 30 double unders (Rx)

I completed 3 full rounds plus 3 squat cleans.  I felt old and tired.  It's tough getting back into this level of work after playing softball exclusively for 3 months.  

Ungodly Chipper

Warmup:

• Hurdle drills
• Track drills
• Scorpion stretches
• Various lifting warmups

WOD:  "Terrible"

This is a team WOD (I teamed up with Tiffany Shipp).

1. Run 1600 meters & row 2000 meters.  Partners can work at same time.
2. 80 deadlifts (185/115).  Only one at a time.
3. 30 hang cleans (135/95).  Only one at a time.
4. 300 double unders.  Only one at a time.

Every two-minute interval, stop what you are doing and complete the following before continuing chipper:

• 1st/6th interval - 20 burpees
• 2nd/7th interval - 20 box jumps
• 3rd/8th interval - 20 HSPU/pushups
• 4th/9th interval - 20 kettlebell swings
• 5th/10th interval - 20 pullups

Time 44:11

This was my first time back in a while.  I ended up rowing all 2000 meters while T2 ran the mile.  We split the intervals evenly.  After the 10th interval, they expired (thank goodness).  I switched to 135 on deadlift after the first 20 reps.  We split those 40/40.  I completed 10 hang cleans & T2 took care of the rest.  She was unable to get her double unders working, so we did 900 singles instead.  I probably did 500-600 of those and she completed the rest.

Chipper AMRAP

Warmup:
run 400 meters
15 squats
15 kettlebell swings (1 pood)

WOD:  "Chipper AMRAP"
AMRAP in 20 minutes of the following rounds:

Round 1 - 30' broad jumps + 20 kettlebell high pulls (2 pood) + 10 overhead lunges (45#)
Round 2 - 60' broad jumps + 40 kettlebell high pulls (2 pood) + 20 overhead lunges (45#)
Round 3 - 120' broad jumps + 80 kettlebell high pulls (2 pood) + 40 overhead lunges (45#)
Round 4 - 240' broad jumps + 160 kettlebell high pulls (2 pood) + 80 overhead lunges (45#)
Etc...

I completed 3 rounds.  In addition to the 3 rounds, due to a clock malfunction, I completed 30' broad jumps, 20 kettlebell high pulls (2 pood), and 4 overhead lunges (45#).  All in all, 240' of broad jumps, 160 kettlebell high pulls, & 74 overhead lunges.

Work

Warmup:
row 750 meters
15 pushups
15 squats

Strength:
7x2 push press  (185#/205#/210#/215#/220#/225#/230#F)

WOD:  "Work"
12 minute AMRAP of:

• Bear Crawl (50 meters)
• 5 tire flips (double red)
• 10 burpees
• 15 wall ball (20#)
• 2 laps weighted carry (266 meters & 45# plate)

I made it two complete rounds.

Business After Hours

Warmup:
2x10 kettlebell front squats (2 pood)
2x10 box jumps (20")

WOD:  "Business After Hours"

12 minute AMRAP of:

• 10 kettlebell swings (2 pood)
• weighted bag walking lunges to box
• 10 box jumps (20")
• weighted bag walking lunges to kettlebell

4 rounds plus kettlebell swings

JACKIE

Warmup:
run 1 lap (133 meters)
5 over the bar wall balls (20#)
5 burpees
run 2 laps (266 meters)
10 over the bar wall balls (20#)
10 burpees
run 3 laps (400 meters)
15 over the bar wall balls (20#)
15 burpees

WOD:  "JACKIE"

For Time:

1000m Row

50 Thrusters (45lbs)

30 pull-ups

Time was around 11 minutes.  I can't remember for sure.  Guess I'll have to do it again.

Another Triplet

Warmup:
3 rounds of:

• Run 1 lap (133 meters)
• 5 pullups
• 10 pushups
• 15 squats

Strength:
3 strict pullups
Deadlift warmup (185#)

WOD:  "Another Triplet"

3 Rounds for Time (Rx):

9 Deadlifts (185/135)

12 Toes to Bar

15 Box Jumps (24/20)

Time 9:02 - I had to sub situps for the 3rd round of T2B because my grip was failing.  Everything else was Rx.

Triplet

Warmup:
Track drills
Squat clean practice

WOD:  "Triplet"

Level 2 Intermediate:

Run 400m (3 Laps Indoor)
12 Hang Squat Cleans 95/65
Min 4, 8, 12 &16 stop and do 10 burpees

 Two complete rounds plus 40 burpees plus 400 meters plus 3 squat cleans.

Clean ladder

Warmup:
row 500 meters (1:57)
10 wall balls
2 lengths zombie walks
10 spiderman stretches
2 power cleans (115#)

WOD:  "Clean Ladder"

Clean ladder from CrossFit Games:

 One clean every thirty seconds

 Men’s weights- 145#- 215# in 10# jumps

 Women’s weights- 75#- 145# in 10# jumps

*Once you hit failure, do as many deadlifts with the failed weight as the remaining time allows

I started with 145# and failed at 225# so I performed 8 deadlifts at 225#.

Also rowed 2000 meters in 8:47.

Snatch & Jump

Warmup:
3x10 wall ball (20#)
3x10 box jumps (20")
3x10 sumo deadlift high pulls (1 pood kettlebell)
stretching
5 snatch (95#)

WOD:  "Snatch & Jump"
Three sets for time of 21-15-9 rep scheme of

• power snatch (95#)
• over the box jumps (20")

Time 9:49

Lots of Squats

Warmup:
run 400 meters
10 pvc passthrus
10 pvc overhead squats
foam rolling
5 overhead squats (45#)
5 front squats (45#)
5 back squats (45#)
15 reps @ 95# (5 OHS/5 FS/5 BS)

Strength:
3x3 overhead squats
3x3 front squats
3x3 back squats

increase weight each set

OHS   135#/155#/175#
FS       195#/205#/215#
BS      225#/245#/265#

CrossFit Site

Power Cleans

Warmup:
foam roll for 2 minutes
row 500 meters
25 kettlebell swings
15 pvc passthrus
group mobility drills

Strength:
2-2-2-2-2 power cleans

1. 165#
2. 185#
3. 205#
4. 215#
5. 225#/220# (failed)

I can't seem to get past the 215# mental block.

WOD:  "Burpee AMRAP"
AMRAP in 10 minutes of 10 pullups + 10 burpees

Completed 3 rounds plus 10 pullups + 2 burpees = 72 reps

OHS & RUN

Warmup:
3x10 over the bar wall ball toss (20#)
3x1 bear crawl (10 meters)
3x10 good mornings (pvc)
3x10 pvc passthrus
overhead squat practice (45#)
1x3 overhead squats (135#)

WOD: "OHS & RUN"
Complete ladder of overhead squats (95#) and 100 meter runs for time.  Count down from 10 reps (e.g., round 1 is 10 overhead squats and a 100 meter run, round 2 is 9 overhead squats and a 100 meter run.  Go all the way to 1 overhead squat and a 100 meter run.  Score total time.  This will be a total of 55 overhead squats and 1000 meters of running.

Time 16:30 Rx

Again, my slow running affected my time.  I was able to do all unbroken sets of overhead squats.  Another Rx WOD completed though.

Too Many Box Jumps

Warmup:
Row 500 meters
20 double unders
15 kettlebell swings (1 pood)
10 wall ball shots (20#)

WOD:  "Too Many Box Jumps"

20 Deadlifts 135#

30 Box Jumps 24"

20 Hang Cleans 135#

30 Box Jumps 24"

20 Push Jerks 135#

30 Box Jumps 24"

Time 12:29 Rx

 My philosophy as I have grown old and fat is to perform as many Rx workouts as I can, as fast as I can, but with the end goal of completing the WOD.  My times may be a bit slower as I get back in shape.  Hopefully WOD's like this will become increasingly quicker.  I realize that I cannot keep up with the young guys, but maybe I can hang in there with them.

FRAN

Warmup:
row 500 meters (under 2 minutes)
20 minutes stretching
10 thrusters (45#)

WOD:  "FRAN"

21,15 and 9 of:

Thrusters (95/65)

Pull Ups

Time 11:50 Rx

SLOW!!!