Early morning workouts are way harder than evening workouts.

Warmup:
100 jumprope
active stretch
10 pushups
4 pullups
6 kb swings
10 squats
10 situps
10 back extensions

Workout:
Shoulder press 5-3-1-1-1-1-f @ 35-65-85-90-95-100-105(f) <-PR!!!

Then 3 rounds, max rounds in 3 minutes, 3 min. rest between rounds of:
5 toe to bar
5 burpees
15 double unders

2+10, 3, 2+7

Chin-up ladder of death:
Every minute do one more chinup till you fail
1+2+3+4+5+6 = 21

Then:
8 rounds Tabata row
8 rounds Tabata hang power clean (65 lbs)
8 rounds Tabata squats

210 total reps

Warmup:

2 rounds:
10 step ups (20")
5 big kip pullups
30 second L-sit on rings

+10 stepups plus 2 pullups and then I got bored

Workout:
3 rounds of:
10 barbell stepups per leg (Rx was 24", I did 20", 2nd round I did 10 back squats, 3rd round I did 10 front squats)
2 min rest
max pullups (10-7-11)
2 min rest

Then max rounds in 8 minutes of:
20 walking lunges
7 toe to bar

7 rounds + 20 lunges. Forearms are shot.

fill in.

hotel workout. fill in.

Warmup:
500m row

2 rounds of:
10 squats
10 pullups
10 pushups (knees)
10 situps
10 back extensions


Workout:
5 rounds of:
3 thrusters 65-85-95-100-110 (PR!)
2 min rest
Max strict chinups 3-4-3-3-3
2 min rest

Then 50 wall balls for time -- 3:06

So much backlog to catch up on. Here is today's, at least:

Warmup:
2 min. jumprope

3 rounds of:
30 sec. plank
8 standing long jumps
10 side lunges
20 double unders

Workout:
For time:
10 rounds of:
30 double unders
5 box jumps (24")
1 min. rest

13:58

(wts in kg)

Snatch 5-3-3-2-1-1-1-f @ 20-25-30-35-38-40-43-45
Snatch 2-2-2 @ 35

Clean and Jerk 3-2-1-1-1-1 @ 35-45-55-60-63-65
Clean and Jerk 1-1-1 @ 52

Warmup:
2:30 jumprope
active stretch

2 rounds of:
30 second handstand hold
10 wall ball (10 lb)
10 tricep pushup (knees)

push press 5-5 @ 35-85

push press 3-3-2-3 @ 105-115-120(fail on 3rd rep)-120 (3 rep PR!!!)

Then 4 rounds of:
kb swing 10X2 15-15-15-15; rest 2 minutes
ring dip 31X3 4-4-4-4; rest 2 minutes

Then knee to elbow 12-12-12; rest 2 minutes

Warmup:
500m row
Active stretch

2 rounds of:
10 squats
10 pushups (knees)
10 ring rows

Burgener warmup with 35 lb bar

Workout:
Weights in lbs(kg)

(1 power position clean, 1 hang clean, 1 clean) 2-2-2-2 @ 79(36)-93(42)-106(48)-93(42)

snatch balance 3-3-3-3-2-2-2 @ 60(27)-60(27)-71(32)-71(32)-79(36)-79(36)-79(36)

front squat 5-5-5-5 @ 101(46)-108(49)-115(52)-108(49)

Oly class!

Warmup:
500m row
Active stretch

2 rounds of:
10 squats
10 pushups (knees)
10 pullups

2 rounds Burgener warmup with PVC/45 lb bar

Workout:

Overhead Squat 5-5-5-5 @ 67-78-86-85 (kg plates are weird)

Snatch Progression:
3-3-3-3 @ 35-35-57-57 of:
2 rounds of 3 power position snatch - 3 hang snatch - 3 snatch

Split jerk 3-3-2 @ 67-89-100

Grace

Warmup:
5 min jumprope, other stuff
3 rounds of:
3 hang power clean (45-45-35)
3 hang above knee power clean (45-45-35)
3 power clean (45-45-35)
1 min. plank
10 lunges w/ 25 lb weight overhead

Workout:
Grace:
For time:
30 clean and jerk @ 85 lbs
3:31 (meh)

10 min. rest
Then ring pushups 12-12-12-12 @ 31X1 tempo w/ 2 min rest

Workout:
Back Squat 5-5-5 @ 135-155-165, rest 3 minutes
Max strict pull-up 3-4-2, rest 3 minutes
Hang Power Clean 5-4-5 @ 85-95-95, rest 3 minutes
Ring body row 10-10-10, rest 3 minutes

Warmup:
500m row
some stretchy things
2 rounds of:
10 squats
10 back extensions
10 pushups
10 situps
10 pullups

Workout:
5 rounds of:
3 minutes work:
50 double unders
5 handstand pushups (kipping)
max reps box jumps (20")
3 min. rest

I got 181 total box jumps (44-39-36-30-32)

Hotel weight room workout with JJ!

21-15-9 of:
Dumbbell thrusters (25 lbs per hand)
Pushups
Situps

For time, but we didn't time it.

I have a backlog of things to post.

XFit AM:
5 rounds of:
3 power snatch (65-70-75-80-85)
7 burpees
2 min rest

Then 5 rounds of:
5 push press (85-85-85-95-95)
7 kb swing (24 kg)
2 min rest

105 burpees (caught up)
+ NemeFit:
30 jumping jacks
16 leg kicks
20 pushups to side planks
15 squats, 10 pullups
10 knees to elbows
6 reps each leg one legged front squats @ body weight, 20, 30, 40 lbs w/ ~3 handstand pushups in between rounds

partner workout:
power cleans per minute (ie minute 1 = 1 power clean, min. 2= 2 powercleans till fail) -- me and Brit got through 25 rounds @ 50 lbs

100 burpees

125 burpees

6 burpees
100 burpees for time (12:12)

10 burpees + throwing

4 burpees
(+ practice)

31 burpees

30 burpees (Day 30!)

70 burpees (yay I'm all caught up!)

+ Nemefit:
throw a medicine ball around with Foz
box jump rebound work
max reps pullups (16 kipping)
max reps double unders (47)
then a crapton of jump off a box and sprint whatever way hellyer directed

70 burpees

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run D: (x6, 3 each side) lateral shuffle 10m, shuffle back to start, shuffle back 10m, explode immediately into forward sprint for 40m
rest 30s

shuttle run E: (x6) run forward 10m, stutter to backward run back to start, stutter to forward run 10m, stutter to forward sprint for 40m
rest 30s

8x 50m stride into 50m sprint, rest 45 sec

60 burpees (still owe 83)

24 burpees + Colorado Cup!

Throwing, rafting, 1 burpee

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

I had to stop after 2 tuck jump rounds due to severe calf pain. Yikes.

20 burpees

19 burpees + Nemepractice!

18 burpees + XFit

Warmup:
400m run
2 rounds of 30 seconds each of:
squats
6kg Russian kb swing
pushups w/ hand lift @ bottom

Workout:
2 rounds for time of:
400m run
15 jump over a 24 inch box
15 squat cleans (65 lbs)
30 double unders
15 pushups w/ hand lift @ bottom
15 situps
15 lunges

17 burpees. Yay Day 17!

16 burpees

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
4x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

4x 100m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

10-25-50-50-25-10 suicides

I did a lot of things today.

Track:
Warmup:
400m run
plyos
agility ladder

Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks

shuttle run A: 3x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

20s break

shuttle run B: 3x 15m (start feet together, arms at sides, fall forward keeping eyes down and sprint forward 15m at the last possible moment, then back pedal to start line and repeat immediately)

20s break

shuttle run C: 3x 15m (3 tuck jumps directly into sprint to 15m and back pedal to start and repeat immediately)

2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

2x 50m strides (50%)

Then 15 burpees (Day 15 of the Challenge!)

Then NemeFit!:

Warmup:
30 jumping jacks
7-6-5-4-3-2-1 squat and hold while partner squats
12 pushup to side planks
16 breakdancing moves
30 jump over your partner
some fast feet hops

Workout:
1 rep max Power Clean (140 lbs)

Then Cindy:
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

I got 13 rounds plus 5 pullups.

100 Day Burpee Challenge

I started on Day 14.

105 burpees as fast as I could (but I didn't actually time it).

Overhead Squat 5-3-3-3-3 @ 75-85-95-100-105

Then 4 rounds, max reps, 20 seconds work 10 seconds rest each exercise of:
kettlebell swings (24 kg)
wall ball (14 lbs)
situps

I got 151 total reps.

Modified Murph

Modified Murph:
1 mile run
200 pushups / 300 squats / 400 situps (mostly in rounds of 8-12-16)
1 mile run
51:57

Super Track Tuesday!

Warmup:
400m run
plyos
agility ladder
a couple points of ultimate with some high school kids

Workout:
3x 200m fartleks (fast 200, SLOW jog 100 is 1 fartlek)
Rest 2min
3x 200m fartleks

shuttle run A: 6x 15m (start lying face down, legs straight out behind you, hands flat beside chest. Explode and sprint forward to 15m, then back pedal to start line and drop into lying start position. Immediately explode back up sprint for 15m and back pedal to start)

2x 80m/person zig zag with partner (imagine cones set diagonally ~10m distance…partners face each other, one moves backwards diagonally using lateral shuffles and backwards running from cone to cone and the other partner moves forwards…at the end switch directions)

40s break between sets

Warmup:
3 rounds of:
5-4-3-2-1 (straight leg situps, leg levers, flutterkicks)
10 back extensions

Workout:
4 rounds of:
3 front squats 30X0 (3 second descent, 0 sec rest, explode up, 0 sec rest) (65-85-105-105)
max reps CTB pullups (8-6-5-6)

Then max rounds/reps in 12 minutes of:
200m run
max reps handstand pushups
I got 5 rounds, 33 total handstand pushups w/ kip

NemeFit!

Find 1rm for shoulder press (95)

Then 3 sets of 3 deadhang pullups

Then for time:
400m run
21-15-9 burpees and boxjumps
400m run
11:05 (weak)

Hang Power Snatch 3-3-3 @ 55-55-60 (badly bruised non-throwing index finger so lifting less weight)

Then 4 rounds for time of:
200m run
15 russian kb swing (24kg)
30 situps
1 min rest between sets
12:36

BeachFit

5 rounds for time of:
20 squats
20m sprint
10 pushups
20m backpedal
20m lunges

Costa Rica!

2 hour hike, something like 4km with at least a 1km vertical descent/ascent, basically was agility ladder down, interval hill sprints up

Costa Rica!

3 hours surfing
3 hours dancing
I won the dance-off.

Warrior Dash!

5k Obstacle Course in 32:something

NemeFit!

1 rep max power clean (145)

Then 3 rounds for time of:
500m row
12 deadlifts (145)
21 box jumps (20")
13:39

Super Track Tuesday!

Track with Candice:

Warmup:
400m run
Hellyer warmup
Agility ladder
Plyos

Workout:
3 sets of:
300m run (@75% effort)
10 lunges per leg
20 squats
90s rest after each set

4 sets of:
200m run (@80%)
10 burpees
60s rest after each set

Then throwing.

Snatch: 2-2-1-1-1 @ 80%-80%-90%-90%-90% (85-85-95-95-95)

Then 3 rounds for time of:
15 box jumps (20")
15 situps
15 pushups
Rest the amount of time it took to complete the round
5:21 (1:04, 1:03, 1:07)

NemeFit!

Warmup:
30 jumping jacks
20 pushups to side planks
10 awesome mountain climber stretchy things
30 seconds (I think?) planks with partner holding / dropping legs

Workout:
Find 1-rep-max deadlift: 265 lbs

Then "Chief":
Max rounds in 3 minutes of:
3 Power clean (95 lbs)
6 pushups
9 squats

Rest 1 minute -- Repeat for 5 cycles. Score is total number of rounds.
I got 4-4-4-4-4 rounds.

BeachFit

short run
Hellyer warmup
5 min. circle throwing

Beach Fran:
21-15-9 of:
sandbag thrusters
pushups

Then throwing for like 30-45 minutes

0.5 mile warmup run
stretch
3 warmup rounds of 10 pushups, squats, situps

Then 3 rounds, 45 seconds work / 15 seconds rest of:
9.5 mph run
45 lbs sumo deadlift high pull
Situps

NemeFit!

Baseline ankle flexibility
Baseline hamstring flexibility

Max pushups (26)

1000m row - 4:09.5

100 wall balls for time - 6:03 @ 10 lbs

CrossFit LA

3 rounds for time:
15 hang power clean (75 lbs)
15 burpees
8:19

Rock climbing. All day long. Awesome.

Back squat: 3-3-3-3-3 @ 80% (175 lbs)
Follow each set with 10 unbroken CTB pull-up (broken after 1st round)
Rest 3 minutes

Then 3 rounds for total reps, 45 second on, 15 seconds off of:
Double unders
Knees to elbows

I subbed pushups, then situps, then pushups for the double unders due to calf cramping. 86 total reps.

5 rounds of:
max rep handstand pushups
rest 3 minutes
13 total handstand pushups

Then 3 rounds of:
10 strict ring dips
20 kb swings (16kg)
rest 3 minutes

45 minutes muscle up work.

Dance at Ozomatli concert all night.

5 sets of:
Clean - 90% x 1 (130 lbs)
10 ring pushups
rest 2 minutes

Then 3 rounds for max reps of:
Thrusters - 45 sec on / 15 sec off @ 65 lbs
Muscle ups - 45 sec on / 15 sec off
22 total reps

hang squat clean & jerk: 80% x 1 x 2; 90% x 1 x 2 (no idea what weights I used)

shoulder press: 3 rep max - 90 lbs

Then 3 rounds of:
200m run
25 unbroken pullup (I got way less than 25, can't remember how many)
rest 3 minutes

Helen

Warmup:
Jumprope
Leg swings
Squats

2 rounds of :
10 Turkish getups (12kg then 10lb) -- 5 each arm
10 ring rows


Workout:
Box squat jumps 3-3-3-3-3 @ 24-27-29-31-32 inches

Box squat jumps are where you do a squat, slowly, to lengthen your hamstrings, into a seated low squat position onto a box. Then you basically sit back and relax your leg muscles. Then, explode up and jump onto a tall box.

Then, Helen:
3 rounds for time of:
400m run
21 kb swings (16kg)
12 pullups

12:35

Nemescrimmage, then went to the box and worked handstand pushups from a stationary headstand on the wall. Way, way harder than it seems.

CrossFit Chicago workout, woot!

Some barbell start position work for oly lifts.

Then for time:
10 power cleans (100 lbs)
50 double unders
8 power cleans
40 double unders
6 power cleans
30 double unders
4 power cleans
20 double unders
2 power cleans
10 double unders

I think I finished in 11:something

6 sets for max reps of:
30 seconds handstand pushups
30 seconds rest
30 seconds pullups
30 seconds rest
30 seconds ring dips
30 seconds rest

Total reps: 110


Then 2 rounds of:
800m run
rest 3 minutes

3:45, 3:49

power clean: 4-2-2-2 @ 105-115-115-115 (65%/75%)

front squat: 3-3-3 @ 125-125-125 (80%)


RECORDED
tabata mash-up - for max reps: 8 rounds, 20 seconds on, 10 seconds off of:

overhead walking lunges (25lb)
strict pullups
situps

244 total reps

Team workout for time:

800m run

Then 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall balls (14lb) <-- I switched to 35 lb push press after 2 rounds cause of my IT band

100 flutterkicks

Then another 3 rounds of:
15 kb swing (16kg)
15 pushups
15 pullups
15 wall ball (14lb) <-- subbed in 35 lb push press

800m run

Me, K, and Mo finished in 44:55

Skill work: Muscle ups and handstand pushups.

I'm now at 21 muscle ups on my quest for my first "30 for time."

clean and jerk: 2-2-2-2-2 @ 115 (80%)

floor press: 3 rep max @ 115

Then 3 sets of:
20 unbroken pullups
50 double unders
rest 3 minutes

I got something like 15-12-10 pullups

Power Snatch: 2-2-1-1 @ 85-85-95-95 (80%, 90%)

Back Squat: 2-2-2 @ 120 (rehab on IT band)
follow each set with max strict pullups (I got 12 total)

Then 3 sets for time of:
200m run
rest 3 minutes

32 sec -34 sec - DNF (IT band and hamstring tightened up, yikes)

Skill work: Muscle ups and handstand pushups

Snatch: 2-2-2-2 @ 85 (80%)

Handstand pushups: 3-3-3, kipping middle of floor
Handstand pushups: 3-3, no kip, parallelettes to a med ball, some failing

Then 3 rounds for time of:
15 pullups
20 pushups
25 situps
30 squats (I subbed in 12 kg kettlebell swings)
rest 2 minutes

16:04
(goal = unbroken...I did not achieve this)

Clean and Jerk: 2-2-1-1 @ 105-115-125-125 (80%, 85%)

Front Squat work on a 35 lb bar (stupid IT band)

Then for reps:
10 total intervals: 30 seconds on, 30 seconds off, alternating movements of:
strict pullups
strict ring dips

Pullups: 6-4-5-4-4
Ring Dips: 6-6-5-5-4

Skill work: Handstand pushups and muscle ups

Power clean and Jerk: 3-3-3-3 @ 115 (80%)

Push Press 1 rep max: 140 (PR!)

Then 3 rounds of:
20 unbroken pullups;
rest 2 minutes

20-12-10

Then 3 rounds of:
20 unbroken burpees;
rest 2 minutes

10, then switched to pushups 13-13 (stupid IT band)

5 rounds for max reps of:
30 seconds on - power cleans (105lb)
60 seconds off
30 seconds on - double unders
60 seconds off

37 power cleans
222 double unders

Then 3 rounds of:
1 minute max rep box jump (24") <--I subbed in situps, boo IT band
rest 1 minute
37-33-33

Then 3 rounds of:
1 minute max rep muscle ups
rest 1 minute
0-0-0 (big ol fail, yay for trying)

Then 3 rounds of:
200m run or 250m row <--I subbed in kb swings, no idea how many reps
rest 2 minutes

Warmup:
Jumprope, PVC stretching, PVC snatch

Barbell snatch warmup (35 lbs)

Snatch 3-3-3-3 @ 85

Overhead squat 1-1-1-F @ 105-115-120-125

Then 3 rounds of:
30 seconds max reps thruster (65 lbs)
30 seconds rest
30 seconds max reps double unders
30 seconds rest

Total reps: 145

Tryout WOD #2

3 rounds for time of:
20 box jumps (20")
20 CTB pullups
20 wall balls (14 lbs)

17:55. Holy crap this was a horrible performance. IT band hurting pretty bad afterwards.

Tryout WOD #3

Against a 6 minute running clock:
800m row
Max reps overhead squats (75 lbs)

I got 21 overhead squats.

Tryout WOD #1

3 rounds of:
10 deadlift (185 lbs)
50 double unders
7:43

This was a freaking heavy deadlift. Yikes.

Tryout WOD #4

3 rounds of:
2 handstand pushups (to 1 abmat)
6 ground to overhead (95 lbs) <- I did clean and jerk
10 burpees
6:34

5 rounds of:
200m run
3 jumping muscle ups
10 box jumps (24")
12:45

Then ~10 minutes working on muscle ups AND I CAN NOW DO MUSCLE UPS!!!!

Then 50 pullups for time
3:57

5 sets of:
1 power snatch + 3 overhead squats (75 lbs)
15 unbroken kb swings (12 kg, prescribed was 16 kg)
rest 90 seconds

Snatch - Find 1 rep max - 100

Max rounds in 5 minutes of:
20 double unders
20 situps
5 rounds (4 situps away from 6)

4 sets of:
1 clean + 2 jerks @ 85 lbs
rest 2 minutes

Back Squats 5-3-5 @ 115-135-155 (Took it easy for IT band rehab)

Tabata Mash-Up:
16 rounds of 20 seconds on / 10 seconds off, max reps, alternating exercises each round:
handstand pushups
knees to elbows
61 total reps, about an inch above parallel on handstand pushups (on parallelettes)

Warmup:
4 rounds of:
5 pushups
5 squats
5 pullups
5 situps
5 hip machine thing

Workout:
3 rounds - not for time - of:
1 power clean + 5 front squat (85 lbs)
15 unbroken pull-up (I got 15 unbroken the first 2 rounds, 14 unbroken the last round)

Then 3 rounds for time of:
50 double-under
25 push press (45 lbs) (prescribed was 14 lb wall ball)
9:55

Back Squat 3-3-7 @ 90-105-120 (went light and stopped at 7 because of IT band)

Then 3 rounds for time (12 minute cap) of:
3 power snatch (I did 65 lbs, it was supposed to be heavy)
10 handstand pushups
30 situps

9:20
Handstand pushups were all on parallelettes. The first 3 were to parallel, the rest were to about parallel + 3 inches.

Warmup:
1 min jumprope
2 min PVC stretch
1 min jumprope
2 min PVC stretch

~30 minutes parallelette handstand pushup and muscle up work

5 rounds of:
1 min max pushups
1 min max situps
1 min rest

Pushups: 20-20-16-18-18
Situps: 30-32-30-32-32

1 hr muscle up work

Workout:
Max rounds in 20 minutes of:
5 parallelette handstand pushups
10 squats (24" box jumps prescribed, my IT band is injured, boo)
15 kb swing, 15 lbs (16 kg prescribed, boo IT band)

I got 8 rounds.

Then Tabata situps (8 rounds, 20 seconds work, 10 seconds rest)
I got 101 total reps (new PR!)

Double WOD day!

For time:
2km Row
50 Burpee
100 Lateral jump (over 45 lb plate)
Complete these tasks in any order, including breaking up the row and the reps as you like.
19:22


Second WOD (like 3 hours later, and 2 brunches later):
Complete as many rounds as possible in 10 minutes of:
5 Power Clean (110 lbs)
10 Pullups
91 total reps

Warmup:
1 min 20" box jumps drop into squats
1 min jumprope
1 min 20" step ups
1 min jumprope
2 min PVC stretch
2 min jumprope


Workout:
For time:
10-8-6-4-2
strict ring dips
strict pullups

3 min rest

For time:
10-8-6-4-2
handstand pushups (I went off the parallelettes, no kip, not always ROM)
CTB pullups

3 min rest

5 sets, each for max meters
C2 row - 1 minute
3 min rest
264+270+281+275+279 = 1269 meters row

5 sets for max meters:
C2 row - 30 seconds on / 30 seconds off
764 total meters

Then 5 minutes of ring pushups work

Then 3 rounds for time of:
10 overhead walking lunges, 25lb
15 ring dips
20 wall ball, 14lb
14:37

Warmup:
2 min jumprope
3 min PVC stretch

2 rounds of:
30 seconds on/15 seconds rest of:
Box jumps (24")
Kettlebell swings (16kg)
Good mornings (45 lbs on back)


Workout:

For time:
100 double unders
1:40

For time:
1000m row
50 knees to elbows
30 kettlebell swings (16kg)
13:04 (including a break in the row for a coughing fit)

Then find max height box jump
38 inches what up! I didn't stand on top of the 38", but I fully extended my hips off the rebound, so it counts. Woot woot! PR!

Clean & Jerk 2-2-1-1-1 @ 115-125-135-140-145 (PR!)

Then:
On the minute for 10 minutes:
3 front squats
3 burpees
*at the top of each minute perform 3 front squats immediately followed by 3 burpees
*at the end of the workout - perform 3 wall balls for each rep not performed within the allotted time

95 lbs, no wall balls


max CTB pull-up - 3 minutes
22 reps

Workout:

Snatch - 1 rep max for day
*take 20 minutes to find your 1 rep max for the day - after light warmup sets, clock starts; gradually start loading weight, working sets of 2 for first 10 minutes. Spend last 10 minutes working singles.
100 lbs


Then 3 sets of:
10 overhead squats (35 lbs - light because of wrist PT today)
max double unders in 2 minutes
rest 2 minutes
11:19 total time
91-95-84 = 270 double unders


Then 2 rounds for max reps, 45 seconds on/15 seconds off of:
pullups
situps
handstand pushups
72 total reps

Workout:


3 sets:
max ring dips
rest 90 seconds
5-4-5

3 sets:
5 box jumps (push for height)
rest 1 minute
34"

4 sets for total time:
5 burpees
10 pushups
rest 15 seconds
3:45

3 sets:
max kettlebell swings in 30 seconds, 24kg (16kg)
rest approximately 2 minutes
49 reps

Warmup:
30 sec jumprope
1 min active stretch
30 sec jumprope
1 min active stretch
30 sec jumprope
1 min active stretch

Back squat 5-5 @ 45-115

Workout:
Back squat 3-3-3 @ 155-175-195 (PR!)

Metcon 1:
3 rounds for time of:
5 Power Cleans + 5 Front Squats (95 lbs)
25 pullups
2 min. rest

14:43 (lost a minute or so at the end due to ripping)

Metcon 2:
Tabata situps:
13-11-11-11-12-11-11-12 (91)

Workout:

Back Squat 1 x 3 @ 70% (155)
Back Squat 1 x 3 @ 80% (175)
Back Squat 1 x 3 or more @ 90% (195)

3 sets for total time:
5 power clean + 5 front squat
25 pull-ups
rest 2 minutes
14:43 @ 95 lbs (ripped in last 15 pullups, yikes)

tabata sit-ups (max reps 8 intervals 20 seconds on/10 seconds off)
91 total reps

Kendall Square Marriott Workout!

~2-3 min rowing warmup

Workout:
21-15-9 reps of:
Goblet squats (35 lbs)
Inclined situps
That rope triceps pulldown thing, 50 lbs. (I held it like I hold the rings when I do muscle ups and worked the range of motion that was similar to the muscle up transition)

P.S. 35 lbs is too heavy for goblet squats.

Warmup:
1 min jumprope
PVC stretching
1 min jumprope

PVC clean and jerk practice

3 rounds, 35-55-75 lbs:
3 clean deadlifts
3 hang power cleans
3 front squats
3 push press
2 clean and jerk

Workout:
Clean and Jerk 2-2-2-1-F @ 105-120-130-135-135

Metcon:
Tabata Mashup (alternating exercises):
4 rounds 20 seconds on, 10 seconds rest (8 total rounds) of:
Push press (75 lbs)
Double Unders

203 total reps. Wooty! PR'd my clean and jerk! Double wooty!

Warmup:
500m row
Jumprope while partner does 500m row

PVC stretching

2 rounds of:
30 seconds double unders
5 squat jumps
5 handstand pushups


Workout:
10 rounds (not for time) of:
3 ring dips
3 strict pullups
(I got through 2 rounds no band, then used the band for the next 8)

3 rounds of:
max kb swing (16 kg)
rest 2 min
36-23-17 (forearms fail)

Max rounds in 10 minutes of:
10 knees to elbows
10 box jumps (30") <-prescribed for females was 24", I'm an overachiever

I got 5 rounds plus 7 kte

Warmup:
1 min. jumprope
1 min. PVC stretch
1 min. jumprope
Ladder 7-1 of squats and pushups (I did knees/fists pushups)

Back Squat 5-5 @ 45-95

Workout:
Back Squat 5-5-5 @ 140-160-180

Metcon:
Max round in 12 minutes of:
10 power snatch (65 lbs)
10 wall ball (14 lbs)
30 double unders

I got 3 rounds plus 10 power snatch, 10 wall ball, 2 double unders.

Okoboji Winter Games 10K

57:12

3rd place!

Warmup:

1 min jumprope
some arm swings
30 second jumprope
10 lunges
5 squats
5 pushups
30 second jumprope
8 lunges
4 squats 4 pushups
(etc down to 2 lunges, 1 squats, 1 pushup)

Workout:
Tabata Squat/KTE Mashup:
8 rounds of:
20 seconds max squats
10 seconds rest
20 seconds max knees to elbows
10 seconds rest

Total reps: 190

Then 2 rounds of:
6 min row for max meters
followed by 5 rounds of Cindy (5 pullups, 10 pushups, 15 squats)

I did one 6 min. row, got 1162 meters, and quit after that because my right bicep felt like it was about to fail. Yikes. Hopefully a good night's sleep will fix that.

Warmup:
2 rounds of:
PVC stretch while partner crab walks
crab walk ~50 meters (half backward half forward)
plus some other stuff


Workout:
Max rounds in 15 minutes of:
10 handstand pushups
10 strict pull-ups
10 ring dips
10 box jumps, 30"

I got 1 round plus 5 handstand pushups, all with no kip

Then 1500m row for time

6:27.9 ...kinda weak sauce.

Warmup: something

Workout:
4 rounds - 45 seconds on/15 seconds off of:
wall ball (14lb)
double unders
push press (65lb)
knees to elbows

I got 267. Team Frisbee (me, Beef, Meagles, Klob) got 1066 total! We are awesome.

Warmup:
45 seconds on, 15 seconds off:
PVC hamstring stretch
walking lunges
row
PVC overhead squats
walking lunges
row
PVC stretching
walking lunges
row

Deadlift 10-8-6-4-2 @ 95-105-125-135-145


Workout:
Deadlift 5-3-max @ 165-195-225(2)

Metcon:
Tabata (8 rounds, 20 seconds on, 10 seconds off):
kb swings(16kg) 10-10-10-10-10-10-10-10
pushups 7-6-6-5-5-5-4-5

Warmup: Something

Workout:
Clean & Jerk 2-2-2-2-1 @ 105-115-120-125-130

Metcon:
Tabata (8 rounds, 20 seconds on, 10 seconds off):
Front Squat (95lb) 7-6-6-5-5-5-5
Pullups 3-4-6-6-5-4-5-4

Warmup: Something

Workout:
Max handstand pushup ladder (1-3) in 5 minutes (I got through 5 ladders with 2 medium bands, no kip)
rest 2 minutes

Max Ring Dip ladder (1-5) in 5 minutes (I got through 1 ladder plus 1-4 of the next ladder)
rest 2 minutes

Then 3 rounds for time of:
10 kb swings (16kg)
10 burpees
10 box jumps (24")

6:57

Warmup:
1 min jumprope
1 min PVC stretch
1 min jumprope
1 min PVC stretch

PVC practice snatch progression
2x 35 lbs practice snatch progression
Back squat 5 @ 95

Workout:
Back squat 5-3-1 @ 150-170-190

Metcon:
For time:
30-20-10 reps of:
situps
double unders
pullups

8:56

Hotel Workout with JJ!

4 min run @ 6mph warmup

Some work on pushups, goblet squats (w/ dumbell), and kb swings (w/ dumbell)

Workout:
6 rounds of:
5 pushups
10 goblet squats (20 lb. dumbell)
5 kb swings (20 lb. dumbell)

No clock. I did 7 rounds.

Warmup:
2 rounds of:
10 squats
10 GHD back extensions
10 situps
10 pushups
10 pullups


Workout:
Back squat 3-3-1 @ 145-165-185

Metcon:
For time: 1 power clean + 1 front squat + CTB pull-up ladder (1-10)
1 power clean + 1 front squat
1 CTB pull-up
1 power clean + 1 front squat
2 CTB pull-ups
1 power clean + 1 front squat
3 CTB pull-ups
etc, etc...all the way to 10

I did 75 lbs. and finished in 12:52 (I think)

Warmup: Something

Workout:
Snatch 2-2-2-2-1 @ 85-90-90-95-100

Metcon:
3 rounds, each for time:
500m row
25 kb swings, 24kg (16kg)
rest approximately 3 minutes
3:32/3:43/3:39

Warmup: something

Workout:
3 rounds of:
max strict pull-up (I got 3-3-3)
max strict ring dip (I got 5-5-5)
25 sit-ups
Rest in between rounds while partner works

Metcon:
3 rounds for time:
10 handstand pushups
50 double unders
12:13 w/ kipping handstand pushups

Jackie

CrossFit Foundations (PVC skillz class):
Shoulder Press
Squat
Sumo Deadlift High Pull

Open Gym:
A few tries at a muscle up
Some wall ball work (need to get more symmetric)

Workout:
Jackie:
For time:
1000m row
50 thrusters (35 lbs)
30 pullups

11:53. Meh. I could have been more efficient with the row (took off a little too hard), and I could have done a better job staying on the bar for thrusters.

Warmup:
Jumproping and PVC stretching and pushups


Workout:
Me and T teamed up for time:

30 wall balls (14lb) (relay-style)

Then 3 rounds of:
20 kb swings (16kg)
20 sit-ups
20 double-unders

Then 3 rounds of:
20 push press (55lb)
20 sit-ups
20 double-unders

30 wall balls (14lb) (relay-style)

Me and T finished in 23:15

Warmup:
1000m row
Some deadlift stuff


Workout:
Deadlift 5-5-5 @ 165-190-215

3 sets
max muscle-up (I did 7-5-5 jumping muscle ups)
rest 2 minutes

3 sets
max HSPU (I did 1-1-1)
max strict pull-up (I did 5-3-4)
rest 2 minutes

3 sets
max strict ring dip (I did 8-5-6)
rest 2 minutes

Warmup:
2 rounds of:
10 squats
10 GHD back extensions
10 situps
10 pushups
10 pullups


Then worked on muscle ups for about a half hour.

Warmup:
3 rounds of jumprope + PVC stretching

45 sec, 45 sec, 30 sec freestanding handstand holds (with spot)

Workout:
Max rounds in 15 minutes of:
10 burpees
10 box jumps (30" but I did 31")
10 ring dips

I got 4 rounds. Then I massively puked.

Warmup:
1 min jumprope
1 min PVC active stretching
1 min jumprope
1 min PVC active stretching

2 rounds of 3 times through bear complex @ 45 lbs

Back squat 5 @ 95

Workout:
Back squat 5-5-7 @ 120-140-160

3 rounds of:
power clean + 8 thrusters @ 55 lbs (easy for wrist)
max CTB pullups (I got 5-2-6)
rest 2 minutes