4 sets:
5 touch & go power clean (105)
9 burpee
rest 3 minutes

4 sets:
5 push jerk (95)
9 goblet squat jump (16kg)
rest 3 minutes

Push Press 3x12 @ 65; rest 2 minutes

Then 8 sets of:
C2 row - 40 seconds @ 90%
rest 2 minutes

Avg watts: 230, 231, 237, 235, 247, 236, 233, 253

A1. back squat: 5-5-5 @ 135 rest 20 seconds
A2. 10 unbroken pullups; rest 3 minutes

Then Tabata wall ball (14lb): 10-6-7-5-6-5-6-6

5 sets:
1 minute - C2 row
1 minute - walking lunge
1 minute - double unders
1 minute - russian kb swing
rest 4 minutes

15/34/60/26
16/32/60/28
16/29/45/29
15/31/50/30
15/30/50/28

Back Squat 1rm - 185
Back Squat Max reps @ 85%1rm - 4 @160

Then Karen:
150 wall balls for time
14:51

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 knees pushups
10 good mornings

Workout:
w/cords at back:
12
23
123
132
1234

w/cords at front:
12
14
123
132
1234

w/ cords at front, 1-legged:
12
14
13
24

w/ cords at back, 1-legged:
12
23
13
24

no cords:
scissors red
scissors blue
v red
v blue
lateral over 1 block
lateral over 3 blocks
lateral over 4 blocks (I CAN DO THIS w/o STOPPING NOW)
12
14
13
1234
24

Then 2x 30 seconds:
Lateral run over 5 barriers
up up back back L-R-L-R over line
12-inch sprint strides
~20-24ish inch box jumps

Then 2x 1 min:
Leg sled jumps
weighted 1-legged good mornings (destroyed my hamstrings)
30 sec per leg balance on squishy side of bosa ball
seated box jumps ~30ish inches

Nemefit!

Max height box jump (36")
Max avg watts in 60s row (283)
8x 30 sec work, 30 sec rest, 3-pillar suicide + box jumps to finish time (8-7-7-7-6-5-6-6 = 52)

Warmup:
500m row
agility ladder
squats/split squats/good mornings/knee pushups

Treadmill:
2x 8 sec run / 12 sec hold @ 10mph, 25 incline
some 10 sec runs
some 8 sec runs
some 6 sec runs
some 4 sec runs (all above at incline)
a couple 6 sec run / 12 sec hold

In betweens did hip extension, adductor, shoulder rehab, weighted jackknifes, side bends, plus some other stuff

Warmup:
3 rounds of:
10 walking double lunges (lunge, then high knee, then back down to lunge w/ same leg)
10 kb swings (12 kg)
10 lateral hops over kb

Workout:
For max reps/calories:

5 rounds of:
Row 1 minute; rest 60 seconds

Then
5 rounds of:
:20 double unders
:20 squats
:20 situps
rest 60 seconds

82 cals + 279 reps = 361 total
(my double unders got wonky in the first 3 rounds, I'm pretty sure I'd have hit 400 if I hit those double unders)

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 knees pushups
10 good mornings

Workout:
20 seconds work:
12
14
123
132
1234

Then some jumping over a barrier work, one-legged work, scissors series, v series.

Sprint strides, 2 rounds:
24 short
20 medium
16 tall

Treadmill:
started ~10mph, 20 incline, worked up to 17mph, 3 incline. Tried 18mph but didn't quite hit it.

Inbetweensies:
All shoulder rehab exercises
2x25 V situp with 10lb med ball overhead
4x6 jumping leg press
some planks

3 rounds of:
8 front squats @ 30X1 @ 55-75-85 lbs, 90 sec rest
farmer carry 12kg kettlebells ~50m, 90sec rest

Then some handstands and hang-from-bar work

5x 10 hard pulls on rower w/ 3 min rest
2x 15 hard pulls on rower w/ 3 min rest
250m row for time (0:52.0)

Then max double unders in 5 min (250)
10x 5-10sec hang from bar (I CAN DO THIS NOW!)

acceleration sprints. forgot the details, but I ended with 8-8-8 run-hold-run at 11mph and 20-25 incline. Ow.

acceleration plyos. Don't remember a ton here.

Early morning crossfit yay

Mostly hamstring loosening work:
Foam roll
active stretch
light front squats

+shoulder overhead work aka I DID A HANDSTAND IT WAS AWESOME.

Warmup:
400m row

3 rounds of:
30 sec. plank
10 situps
6 pistols per leg (I used the pullup cage as support for full ROM)

Workout:
4 rounds of:
400m run (80%)
2 min. rest
13:37 -- Splits were 2:00, 1:50, 1:51, 1:56 ...I kind of think that route is longer than 400m.

Warmup:
1/4 mile run (NOT LONG ENOUGH DUMMY)
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 inclined knees pushups

Workout (Plyos):
12
14
1234
4321

Move to weird numbers thing that has 1-6 and a tic tac toe board:
36
45
2343
3454
234543
Lateral hop over middle of tic tac toe board

Then my hamstrings freaked out on me.

2x8, 1x6 hip extension and hip flexion

1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things
All the resistance band things for my shoulder
1x10 adductor/abductor
12 Rowing situps
5 slow fall backwards ab things

10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs
10 Kettlebell deadlifts (25 lbs each hand)
5 slow fall backwards ab things w/ Tyler pulling on legs

Then the vibration machine to help my hamstrings.

Modified Murph:

1 mile run
55 ring rows
110 wall pushups (started with knees box pushups though)
165 squats
1 mile run
32:05

Acceleration plyos. No remembers.

Crazy Annie

I'm calling this one "Crazy Annie"

For time:
50-40-30-20-10 of:
double unders
squats
situps
12:15

Acceleration sprints, yay!

PLUS HIP HOP CLASS!

Acceleration plyos.

No details, my b.

200 double unders
100 walking lunges
150 double unders
100 walking lunges
50 double unders

Forgot to write down my time. Lame

Acceleration sprints. Don't remember details.

Warmup:
1/3 mile run
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 wall pushups

Workout:
1-legged, 10 seconds per leg:
12
14
13
24

1-legged, 8 seconds per leg, over 1 barrier (6 inches? 8 inches?):
12
14
13
24

2-legged, over 2 barriers, 5 seconds:
12
12
14
14

Quick box jumps:
14 short
14 medium
14 tall

Single leg stair hops, 14 per leg
14 Sprint strides per leg on tall box

On leg press:
4x 5 heavy
2x 10 per single leg
Single leg jumps
Double leg jumps
Calf raises
Fast calf raises
2x 5 heavy

Buncha shoulder rehab

Buncha ab stuff

Trained with the kids today. I felt SO TALL.

Workout was mostly inclined , some run-rest-run, some holds, and the in-between stuff was basically all shoulder rehab.

Warmup:
100 jumprope
some squats
some active stretching
100 jumprope
some more squats

Workout:
For time:
50-40-30-20-10 of:
Double unders
Squats
Situps

12:31. Squats were weirdly hard, probably because it's been a while.

Lots of run-hold-run and holds w/ high knees or stride lengths.

Up to 35 incline, 10-12mph

In-between exercises were mostly for my shoulder

Pretty hard sprint day. I was having trouble breathing, I probably should start bringing my inhaler and/or taking allergy meds now that spring is Actually Here.

Lots of running uphill today.

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats
10 good mornings

Workout:
w/ green elastic band hooked to back, 20 seconds work/ 20 seconds rest:
12
14
123
132
1234

w/ green elastic band hooked to front:
12
14
123
132
1234

unhooked, 1-legged, 10 seconds work per leg, 20 seconds rest:
12
14
13
24

unhooked, 20 seconds work, 20 seconds rest:
scissor series red
scissor series blue
V series red
V series blue
split series

2 rounds of 5 circuit things
2 rounds of 4 circuit things

ab stuff

Warmup:
some jumprope

2 rounds of:
5 air squats @ 30X1
30 second plank hold
...something else. I can't remember.

Front squat 5-5 @ 45-95

Workout:
Front squat 5-5-5 @ 125, 3 min. rest between sets

Then 3 rounds, AMRAP of:
5 minutes work:
12 walking lunges
12 kb swing (16kg -- I did something like 10lbs and Russian)
12 double unders

5 min. rest between rounds

I got 5 and change each time.

Warmup:
1/2 mile run
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 theraband rows

Workout:
High knees agility ladder
One other agility ladder

w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
12
up-up-down-down @ 2 inches, (out out in in)
1234
4321
5-mid-2-mid


w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
1324
up-up-up-down-down @ 2 inches, (RLR down down LRL down down)
1423
13/24
654321123456 hitting middle between each


w/ 12-lb med ball for first half of non-technical jumps:
2x 10 seconds on, 10 seconds rest of:
14 over 1 barrier
split series w/ front/back @ 2 inches
scissor series red
v series red
two-foot lateral hop over 2 parallel barriers (3 landings per direction)


w/ elastic band resistance:
3x 3 lateral shuffles each direction
3x hold your buddy's elastic band
3x be the unresisted mirror for your buddy


w/ elastic band resistance:
3x 10m shuffle forward and backward x2

w/no resistance
10m shuffle forward and backward x2

Warmup:
1100m row
Active stretching
150m row and then I stopped because I started to feel it in my shoulder

Workout:
Tabata mashup:
8 rounds for reps of:
20 seconds situps
10 seconds rest
20 seconds squats
10 seconds rest

31-33-30-31-31-31-31-31. I think alternating the exercises gave me just enough recovery on each to be so consistent.

Sectionals WOD #6

Snuck into xfit tonight to do Sectionals WOD #6, sort of. My shoulder is injured from a bad bid at Paganello, so I can't actually do this WOD for reals. But I wanted to put up a number.

7 minutes AMRAP:
3 thrusters (65 lbs)
3 CTB pullups
6 thrusters
6 pullups
9 thrusters
9 pullups
etc.

I did 6 reps total. I got 1 thruster. Then decided if I can do 1, might as well do 3. And then I thought, hey, I can DO CTB pullups, just not right now. But maybe I can do 1. So I went to the bar and basically did a dead-hang CTB pullups. Cool. So I did 3. Then I decided if I did any more I'd be shooting myself in the foot wrt rehab, so I quit.

6. Still puts me right around the 50th percentile overall globally of everyone who completed all 6 sectionals workouts. I think healthy I would have ended up around top 1/3 overall. I'm down with that.

Warmup:
500m row
10 squats
10 split squats per leg
10 good mornings
10 pushups against wall
agility ladder

Workout:
Attached to floor at back w/elastic bands:
1-legged
12
14
13
24

Unattached, jumping over 1 foam barrier (~8-9 inches?):
1-legged
12
14
13
24

Attached to floor at front w/elastic bands:
1-legged
12
14
13
24

Unattached, jumping over 2 foam barriers:
2-legged
12
12
14
14

14 quick box jumps, med height
14 quick box jumps, high height
14 quick box jumps, low height
12 6-inch stair jumps per leg

14 sprint strides per leg, med height
14 sprint strides per leg, low height
12 6-inch stair jumps per leg

A bunch of jumping squats, one-legged jumps, calf raises, and heavy squats on leg press machine

22 6-inch stair jumps per leg for time

45 second plank on ball with legs elevated 12 inches
30 crunches on ball
45 second plank on ball with legs elevated 12 inches
30 crunches on ball
Another abs thing
Another abs thing

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups (knees)

Workout:
Fast sprinting, some hills
Up to 17mph, yay, although I had to ask for it. I don't know why they didn't think I can run that fast. Dummies. They know now.

In-between exercises were shoulder rehab.

Workout:
Max rounds+reps in 3 minutes @ 80% effort x 4; rest 3 minutes between rounds:
5 wall ball @ 14 lbs (I dropped to 10 after the first round cause my shoulder is hurty)
5 kb swing @ 16kg (I used 12kg and Russian swing, boo shoulder)
5 situps

4+2
4+10
5+0
5+5

Yay for steady improvement.

Sectionals WOD #5

Max rounds+reps in 20 minutes of:
5 power clean @ 100 lbs
10 toe to bar
15 wall ball (14 lbs, 9 ft target)

6+25, pukey. Dehydration -> I underperformed. Bleh.

Acceleration sprints. Can't remember what we did.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushup


Workout:
w/black elastic bands hooked diagonally:
10 deep squat jumps
10 shallow jumps
5 deep squat jump w/ approach + shallow jump
5 deep squat jump w/ approach + deep squat jump

unhooked:
3 deep squat jumps w/ approach
5 shallow jumps

Then some lateral shuffling w/ elastic band resistance
Then some w/o resistance
Then some wide icky shuffle, forward and backward, w/ elastic band resistance
Then some w/o resistance

Then 2 sets each of 10 seconds work, 10 seconds rest of:
Lateral stepping over 4 barriers
up right - up left - down right - down left on 2-inch platforms set ~2 feet apart, lateral up/down
12
1234
1-middle-4-middle
4321

Then 2 sets each of 10 seconds work, 10 seconds rest of:
Lateral stepping over 3 barriers
3 steps up, 2 steps down on 2-inch platforms set ~2 feet apart, lateral up/down
24
1324
Hit each number and hit middle in between
13

Then 2 rounds of 5x throw a 14-lb med ball while standing long jumping
Then 2 standing long jumps
Then 10 sideways ball slams per side

Hooked into back w/ black elastic band, 10 sec each:
Scissors red
Scissors blue
Scissors red-blue
V red
V blue
V red-blue

Unhooked:
Scissors red
Scissors blue
V red
V blue

45 sec. squat hold

Warm up:
500m row
active stretch

2 rounds of:
30-45 sec handstand hold
5 inchworm pushups
6 tuck jumps

Workout:
For time:
7 rounds of:
7 box jumps, 24"
7 handstand pushups (I kipped all of them and added 1 abmat after 2 rounds)
7 burpees
7 ctb pullups (went to regular pullups after the 1st round, weird tricep pain)
rest 3 minutes

41:14. Ugly.

Sectionals WOD #4 - Take 2

Warmup:
500m row
Active warmup
OHS w/ PVC, 35 lbs, 65 lbs, 85 lbs

Workout:
Sectionals WOD #4:
10 minutes, AMRAP:
60 Will Special burpees (flat on ground, two-foot jump over barbell w/ plates, no clap, no full extension)
30 OHS @ 90 lbs
10 muscle ups

I got 82 reps = all the burpees + 22 OHS. My wrist failed during the OHS, again, but this time with only like 15 seconds left. I taped up like a boxer this time and changed into my Oly shoes after the burpees, that definitely helped me out.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushup

Workout:
Sprinting. In my stupid brown Sketchers cause I forgot my running shoes. Up to 16 mph, not super hard actually, plus some other things that I can't remember anymore.

Sectionals WOD #4

Warmup:
500m row
Active warmup
OHS w/ PVC, 35 lbs, 65 lbs, 85 lbs

Workout:
Sectionals WOD #4:
10 minutes, AMRAP:
60 Will Special burpees (flat on ground, two-foot jump over barbell w/ plates, no clap, no full extension)
30 OHS @ 90 lbs
10 muscle ups

I got 70 reps = all the burpees + 10 OHS. My wrist failed during the OHS. I had like a minute left -- I can definitely push harder on those. I will try again this weekend with a different wrist taping scheme.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushups

Workout:
4 seated box jumps
4 seated box jumps holding 8-lb med ball
4 seated box jumps

5 standing long jumps w/ throw an 8-lb med ball
5 standing long jumps w/ throw a 10-lb med ball
5 standing long jumps

treadmill:
1 min warmup
10 seconds flattish, 10mph
20 seconds flattish, ?mph
increasing slope, 8-10 seconds, something like 10 reps
a couple run 6 seconds, hold 4 seconds at ~25% grade, 11mph
run 6, hold 6, run 6 @ 25% grade, 10mph

and in between a couple of those:
10 knee-to-elbow per leg, hands on a ball
10 knee-to-elbow per leg, hands on a ball
10 knee-to-elbow per leg, legs on a ball
10 knee-to-elbow per leg, legs on a ball

Then 4x mirror lateral defense w/ blinking glasses that restrict vision. Crazy.

Warmup:
500m row
active stretching

2 rounds of:
3 deadlift - 3 hang power clean - 3 press @ 35 lbs
6 hollow body rocks
9 sumo deadlift high pull w/ 24kg kettlebell


Workout:
5 rounds of:
3 hang power clean @ 85-105-110-115-120
250m row @ 0:57, 0:56, 0:59, 0:57, 0:56
rest 4 minutes

Then Tabata sit-up: :20 on / :10 off x 8
15-15-13-13-13-13-13-13

Sectionals WOD #3 - Take 2

Warmup:
500m row
active stretching
Burgener warmup @ 35 lbs
a couple C&J @ 85 lbs

Workout:
5 minutes, max rounds, squat clean to overhead (I push jerked) @ 110

18 rounds. 1-upped, boom.

Warmup:

500m row
agility ladder
10 squats
10 split squats per leg
15 good mornings
10 pushups

Workout:
w/ black elastic bands hooked at back, 20 sec each:
12
14
123
132
1234

unhooked, 1-legged, 10 sec per leg each:
12
14
123
13
24
1234

hooked at back, jumping over 12-inch barrier, 10 sec each:
12
14

hooked at front, 20 sec each:
12
14
123
132
1234

hooked at front, jumping over 12-inch barrier, 10 sec each:
12 (6-inch)
14

unhooked, 18-inch barrier, 5 sec each:
14
14

unhooked, 20 sec each:
scissor series red
v series red
split series (10 sec)

2x12 12-inch quick box jumps
2x10 leg press @ 240lbs
2x12 6-inch single leg box jumps per leg
2x10 18-inch quick box jumps
1x10 single leg press per leg
20 jumping leg press

15 situp med ball throws
1 min. plank
15 situp med ball throws
1 min. plank

Sectionals WOD #3

Warmup:
2 min. jumprope
Some PVC stuff
Some other active stretching stuff

A few Burgener warmup things w/ 35-lb barbell

Workout:
Max rounds + reps in 5 minutes of:
Squat clean @ 110 lbs
Overhead @ 110 lbs (I push jerked it)

17 rounds = 34 reps. I think I can do more but I can't decide if I want to.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups


Workout:
W/ elastic bands attached to floor:
10 deep squat jumps
10 shallow high hops
5 approach squat jump + shallow high hop

w/ no elastic bands:
10 approach squat jump

1 min. treadmill @ 7mph, flat
~6 10-8 sec reps at 10mph, increasing slope
~4 8-sec reps at flat slope, increasing mph up to 15 or 16mph

4x Planks on a ball w/ 10 reps knee to elbow per leg

Sectionals WOD #2

Warmup:
500m row
Active stretching

(note: I didn't warm up well enough)

Workout:
CrossFit Sectionals Week 2:
AMRAP in 15 minutes of:
9 deadlifts @ 100 lbs
12 pushups w/ hand lift at bottom
15 box jumps, 20"

I got 8 rounds +0 reps. Almost puked at the end. Puke factor kept me from extra reps, lame.

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
I really can't remember all of this one anymore, I'm posting this a week late. Whoops.
Backpedal uphill varying from 5mph - 8mph (I think)
Some unstable planks w/ knee-to-elbow

I can't remember what else. Backpedaling uphill is kind of the worst.

Warmup:
500m row

2 rounds of:
3 dead hang pullups
5 kipping pullups
7 floor press @ 35-55 lbs


Workout:
5 rounds of:
Floor press 11X1 x 7 @ 55-85-95-100-95
rest 20 seconds
20 unbroken pullups (I'd get like 7 unbroken, and only finished off the rest of the 20 in the first 3 sets to save myself for the sectionals workout tomorrow in case it has pullups)
rest 3 minutes

Then:
3 rounds, max reps of:
30 seconds situps
10 seconds rest

I got 20-21-20

Warmup:
500m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
2x6 leg press jumps
3x1 short - medium - high (from seated) box jump sequence
2x4 single leg leg press jumps per leg
6x1 1-leg short - 2-leg medium - high - super high (from seated) box jump sequence
6 diagonal med ball throws from lunge per leg
w/ 3 lb weights in each hand, 6x1 1-leg short - 2-leg high - medium - super high (from seated) box jump sequence
6 diagonal med ball throws from lunge per leg
4 single leg box jumps per leg (failed at 18" on right leg, lame)

Four Corners pointing drill (kinda like tennis ball drill)
6 per side, legs up seated med ball twist-twist-throw
Rotation strength, 10 per side
Four Corners pointing drill (kinda like tennis ball drill)
6 per side, legs up seated med ball twist-twist-throw
Rotation strength, 10 per side

2 per side, sprint shuttle cutting drill
8 per side, with rope weight handles, squat and explode up to the side
2 per side, sprint shuttle cutting drill
8 per side, with rope weight handles, squat and explode up to the side

Rotational lateral med ball throws against outside wall

Warmup:
500m row

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


Workout:
For max reps:
Rounds of :60 / :50 / :40 / :30 / :20 / :10, no rest, of:
kb snatch 12kg (alternating hands, Rx was 16kg but I suck at this motion)
squats
handstand pushups (I went to 1 abmat)

218 total reps

Sectionals WOD #1 - Take 2

10 minutes AMRAP:
30 double unders
15 ground-to-overhead @ 55 lbs <- I did clean and jerk, my feet got REALLY tired from all the jumping.

5 rounds +30 double unders = 255. No pukey. Hooray!

Sprint training. Plus planks. But mostly sprinting.

Warmup:
500m row
Active stretch

3 rounds of:
5 front squat @ 35-85-85
7 dive bomber pushups
9 false grip ring rows


Workout:
3 rounds of:
3 front squat @ 115-135-145
30 seconds row sprint
rest 5 minutes

Then strict chin up - strict ring dip ascending ladder (1-3) x 5; rest 1 minute -- I only did 2 rounds of this, my tricep wasn't feeling it. Especially in the morning, I don't really want to push myself through certain types of pain. It's part of my No More Injuries plan.

CrossFit Games Sectionals WOD #1

CrossFit Games Sectionals WOD #1:

10 minutes, AMRAP:
30 double unders
15 ground-to-overhead any way (I mostly did clean & jerk) @ 55 lbs

5 rounds + 0 reps. Could have done more double unders in the last 13 seconds, but I had to puke. Dumb.

Warmup:
700m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
w/ smallest elastic band hooked at back:
10 second intervals of:
12
123
1234
13
4321
24

unhooked, 1-legged, 10 seconds each leg:
12
14
1234

hooked into back:
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)

hooked into diagonals:
10 single straight-up jumps
10 step into double straight-up jumps

unhooked:
10 step into double straight-up jumps

hooked into front:
10 second intervals of:
12
123
1234
13
4321
24
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)

unhooked:
scissor series red (15 sec)
scissor series blue (15 sec)
scissor series green (10 sec)
V series red (15 sec)
V series blue (15 sec)
V series green (10 sec)
split series (10 sec)

1-legged, 15 seconds per leg
12
123
1234
4321

24 12-inch sprint strides per leg
10 18-inch box jumps from seated position
2x 10 single leg 6-inch jumps per leg
10 24-inch box jumps from seated position
24 18-inch sprint strides per leg
24 24-inch sprint strides per leg

2x 20 med ball throw situps to Dube

Skillz work:
300 double unders:
30-30-40-40-40-40-40-40

Want to make 30 seem easy for the sectionals WOD.

Warmup included straight leg deadlifts w/kb, and I chose too heavy and my hamstrings sort of went apeshit on me. Crap.

Snatch: 12 minutes - build to a heavy single - 55-85

Then 4 rounds of:
Deadlift 3-3-3-3 @ 11X1 tempo @ 85-115-115-115, rest 30 seconds (focus on speed up)
Max double unders in 30 seconds, rest 90 seconds

Sprints today were mostly 8 seconds. Got up to 14.5 mph, which still isn't fast enough for me to feel like I'm really opening it up. I might actually ask the trainer to make it harder....I might also regret that.

Warmup:
Some jumprope, then 2 rounds of:
60 second plank
3 dips (I did negatives, early morning dips seemed silly as a warmup)
6 jumping lunges
9 ring rows

Workout:
4 rounds of:
200m row
15 pullups
10 burpees
rest/walk 5 minutes

2:22
3:00
2:55
2:34

Figured out how to get my pullups more efficient in the last round. Pullups were DEFINITELY the limiting factor here.

~200m row, then decided I needed another day recovery.

1st round of CrossFit Games Sectionals is this week! Get. Excited.

SEAL FIT

Good god.

3 hours of constant work. Bootcamp.

Including, but not limited to:
Something like 300-400 pushups
1 mile run for time (+Pukey!)
Team shuttle runs while carrying a tree trunk
Team shuttle runs while rolling a really heavy tire
~200m run carrying a 20lb med ball
3x400m team run while carrying a tree trunk
Mountain climbers, burpees, 8-count burpees, situps, planks, flutterkicks, leg raises
Flipping over the really heavy tire w/ a partner
7 rounds of Cindy

My shoulders are bruised. Also, I apparently have muscles on my ribs, because those hurt too.

Workout:
4 rounds of:
2 minute row @ 90% effort; rest 6 minutes
33-31-31-32 calories

Warmup:
1/2 mile run
Agility ladder
10 squats
10 split squats per leg
10 good mornings
10 knees pushups (triceps still dead from Monday, yikes)

Workout:
Green elastic band, attached behind:

10 second intervals:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


Green elastic band, attached in front:

10 second intervals:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


No band:
1 foot, 10 seconds per leg:
12
123
1234
13
4321
24

15 second intervals -- Scissor series: Red, Blue
10 seconds -- Scissor series green

15 second intervals -- V series: Red, Blue
10 seconds -- V series green


High, Med, Low, Super Low, Stair step heights of 14 sprint strides per leg
Low, Med heights of 10 box jumps each
20 leg press on machine
Med, Low step height, 12 sprint strides per leg
40 med ball taps, feet off floor
2 sets of 10 calf raises per leg, weighted, on machine
40 situps
40 med ball taps, feet off floor

Doubled up today w/ an Acceleration Sprint workout. Hard.

Warmup:
800m row
agility ladder
10 squats
10 split squats per leg
10 good mornings
10 pushups

Workout:
1 min. run, slowish, flattish
a bunch of 12 seconds sprint, 8 seconds hold onto the bar, steep and 9mph-ish, jumping leg press machine in between
a bunch of 8 seconds sprint, 12 seconds hold, steep and faster, planks in between
a bunch of more sprinting. 8 seconds?
a bunch of more sprinting, 4 seconds
last sprint was I think 8 seconds, 13mph, flattish
then more planky things

Hard.

For total reps:
4 rounds of:
1 min. double unders
1 min. wall balls (14lb)
1 minute walking lunges
3 min. rest

90/11/43 in the first round, that's the only one I remember

144-135-130-123 = 532 reps

for time:
800m row
50 push press @85lb
50 kb swings (16kg)
50 box jumps (24")

I got through the 27th kb swing and strained my left forearm as I was setting the kb down to rest. Stopped there. Boo.

I averaged around 2:05 on the row though, that wasn't bad. I was probably on pace for finishing in 15:00-ish.

Front Squat 3-3-2-2 @ 115-135-155-165, rest 3 minutes between sets

Then for time:
30-20-10
pullups
double unders
rest 1 minute between rounds

5:34

Deck of Cards (Team):

30 minutes, AMRAP
Hearts = wall ball (14 lbs)
Spades = push press (65 lbs)
Clubs = kb swing (16 kg)
Diamonds = box jumps (20")

Me + Cori + Kim, one person working at a time:
42 rounds

Solid.

Warmup:
500m row
active stretch

3 rounds of:
3 power snatch + 3 overhead squats + 3 hang squat snatch @ 35 lbs
5 Turkish getups per arm (12kg)
5 stiff leg deadlifts @ 35 lbs

Workout:
15 min. work hang squat snatch @ 55 lbs

Then 2k row for time
8:32

Workout:
Hang squat clean 3-3-3 @ 85 (80% effort), 2 min rest between sets

Then 4 rounds of:
1 minute row for calories
1 minute AMRAP 2 box jumps (24") + 3 burpees
active rest 4 minutes
19/17; 18/15; 20/16; 19/16 = 140 calories + reps

Warmup:
750m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
W/ elastic bands strapped to calves and thighs:
2x Side shuffle shuttles w/ backward tension
1x Side shuffle shuttles w/ left side tension
1x Side shuffle shuttles w/ right side tension

2x defense mirror w/ backward tension
2x defense mirror initiation (no tension)

2x lateral obstacle course w/ backward tension
1x lateral obstacle course, no tension

Lots of treadmill at various speeds and inclines, varying 8 to 12 seconds
Mixed into treadmill:
2x fitness orb planks, 10x knee to elbow each leg same side
2x fitness orb planks, 10x knee to elbow each leg opposite side

2x 20 shoulder rotation (stable core, arms fully extended, half moon circles) w/ 45 lb barbell

Workout:

50 knees to elbow
50 ring dips

Then for time, 4 rounds of:
20 double unders
10 burpees
rest 40 seconds
4:53. Stumbled about 10-15 seconds worth starting up my second round of double unders.

Workout:

4 rounds of:
1 power clean + 2 push press + 3 push jerk @ 95 lbs
rest 90 seconds
25 unbroken pullups (I got 14, 17, 12, 6 unbroken, then finished the 25)
rest 5 minutes

Then 5 min. row for max calories (I got 74)

Warmup:
600m run
agility ladder
15 squats
15 split squats each leg
15 good mornings
15 pushups


Workout:
w/ small elastic bands hooked to back
(20 seconds)
1-2
2-3
1-2-3
3-2-1
1-3
2-4
1-2-3-4

then again w/ elastic bands hooked to front

then 2 sets of 5 double vertical jumps with bands hooked diagonally
then again w/ no bands

then w/ small elastic bands hooked to back, one-legged
(10 seconds each leg)
1-2
2-3
1-2-3
3-2-1
1-3
2-4

then again w/ elastic bands hooked to front

Then w/ elastic bands hooked to back, ~6-inch barrier in middle
1-2
2-3
1-3
2-4

then again w/ elastic bands hooked to front

then lateral jumps over ~1.5-ft. barrier

then lateral run over 5 ~6-inch barriers, 3 rounds of 3 laps

then 2 rounds of 12 single leg box jumps (~6 inches), 12 double leg box jumps (~1 ft), 12 double leg box jumps (~20 inches), 10 double leg box jumps (~30 inches)

then 2 sets of 15 pushups


Good god.

Warmup:
500m row
active stretch

3 rounds of:
3 back squat 45-95-145
5 inchworm pushups
5 Russion kb swing (12 kg)


Workout:
Back squat 3-3-3 @ 145-155-165, 3 minute rest between sets

Then 4 rounds for max reps/calories of:
30 seconds row
30 seconds pushup
30 seconds pullup
rest 2 minutes - active/walking

30 (9,11,10)
32 (10,13,9)
31 (9,13,9)
30 (10,12,8)
123 total

Warmup:
500m row

2 rounds of:
5 strict pullups
5 kipping pullups
7 plyo pushups (pushups with a pushoff to catch some air)
7 squat jumps

Workout:
Clean thrusters - 2-2-2-2 @ 35-55-85-105

Then for time:
1-10 unbroken ctb pull-up ladder (I got through 4.5 rounds CTB then switched to kipping, but did all the rounds unbroken)
rest 90 seconds
3 rounds:
10 burpees
20 kb swing (16kg)

22:30 <-crap time. way slower than everyone else. I was trying to ensure the unbroken, probably could have pushed the pullups a little faster

Warmup:
500m row
agility ladder
10 squats
10 split squats each leg
10 good mornings
10 pushups

Workout:
1 min. slowish treadmill

Then I think 8-10 intervals of:
10 seconds of treadmill sprinting, inclined
10 reps per leg on the hip swinger thing of adductor / abductor / leg flexion / leg extension working all angles on the thigh

Then medicine ball stuff - ball slams, side throws
Ab stuff -- sit on a half ball some rotations then throwing a medicine ball

Warmup:
300m row
Burgener snatch warmup w/PVC

2 rounds of:
5 overhead squat (45 lbs)
5 inchworm pushups
12 double unders


Workout:
Hang snatch - 15 minutes - build to fast/heavy 3 (I topped out at 65 lbs, working on my drop)

Then 5 sets for total time of:
7 cleans @ 95lb (touch and go)
7 burpees
20 double unders
20 box jumps, 20"
rest 4 minutes

29:06. That includes a ~30 second break just before my last set of box jumps to avoid booting.

Warmup: Stuff

Workout:
kb snatch - 10-10-10 each arm; rest 2 minutes between sets

Then 10 minutes snatch balance tech work

Then clean, 3-3-3 @ 105; rest 3 minutes between sets

Acceleration plyo workout -- lots of jumping around quadrants. Also some box jumps with no extension at top. One legged stuff was pretty hard, stupid PCL.

Warmup: Something

Workout:
10 min. muscle up practice/tech work

10 min. L pullup practice/tech work

3x handstand hold, 60 seconds, rest 90 seconds

Then for time:
30-20-10
russian kb swing (24kg)
situps
rest 1 minute between sets

5:00. Yay for evenness.

Acceleration

Today was my first trial run at an Acceleration workout! It's pretty awesome.

I don't remember everything we did, but it was basically half of a sprint day and half of a plyos day.

Sprint = 10 second intervals of running fast at a variety of angles

Plyos = lots of dot drill style jumping

Awesome. I'm sold.

Fran

Warmup:
500m row
Active stretch

2 rounds:
3 pistols per leg (off a box, no hands)
5 pullups
7 squat jumps

Thrusters 6-1 @ 35-65

Workout:
Fran:
For time, 21-15-9 reps of:
Thrusters (65 lbs)
Pullups

9:41. I can do better.

Warmup:
500m row
Active Stretch

2 rounds:
3 deadlift (85 lbs)
30 sec. ring lock-out hold
15 double unders


Workout:
Clean grip deadlift 3-3-3 @ 155-185-215, rest 3 minutes between sets

Then 3 rounds of:
12 ring push-up, rest 90 seconds
20 unbroken kb swing (24kg), rest 90 seconds (I only got unbroken on the first round)

Then 3 rounds of 35 unbroken double unders, rest 90 seconds (Rx was 5 rounds but I thought it was 3 so that's all I did).

Warmup:
500m row
active stretch

2 rounds of:
3-position power clean
45 second handstand hold
10 squat jumps


Workout:
5 rounds of:
power clean & jerk 3-3-3-3-3 @ 105-115-115-115-105, rest 10 seconds
max hspu (1-0-0-0-0)
rest 3 minutes

Then:
3 rounds of push press @ 65lb - 30sec on, 30sec off (12-6-6) <-shoulder felt weird so I laid off
3 rounds of kb swing @ 24kg - 30sec on, 30sec off (8-10-6)

Warmup:
100 jumprope
active stretch

3 rounds of:
30 sec. mountain climber
6 hollow body
9 broad jumps


Workout:
Total reps + calories of:
4 rounds each exercise, 60 seconds work, 60 seconds rest, do all 4 of one exercise before moving on:

row (17+18+19+17=71 cal)
pushups (20+21+20+18=79)
double unders (60+57+46+58=221)
ring pushups (feet on box) (15+15+15+16=61)

=432 total. Got tripped up on the 3rd round of double unders. I wonder if I switch to the buddy lee rope if I'll be able to last longer....

Mornings are hard.

Warmup:
500m row

2 rounds:
5 overhead squat (35 lbs)
5 pullups
10 ring rows
5 goblet squats (12 kg)

Workout:
10 minutes snatch balance tech work/practice

Then
4 sets of:

5 overhead squats 65-85-85-85
rest 20 seconds
20 unbroken pullup (max unbroken I got was 10)
rest 20 seconds
20 unbroken wall ball (max unbroken I got was 10) (14lb)
rest 4 minutes

I think I could have gone higher on ohs, but mornings are hard.

JT

6am JT. Ugh.

Warmup:
500m row
Active stretch
2 rounds of:
3 Turkish getups per arm (12kg then 8kg)
30 second handstand hold
3 bar dips (forgot these the 2nd round)
6 dive bombers


Workout:
JT:
For time, 21-15-9 of
handstand pushups (1 abmat, no kip, added 2nd abmat around #6 of 2nd set)
ring dips
pushups

27:42. Good lord I'm bad at ring dips and hspu now. Yikes.

100 pushup challenge, Week 2, Day 1

14-14-10-10-max(13) w/ 1 min. rests

I will repeat this day until I can get more than 15 pushups at the end, and then I'll move on.

Annie

Warmup:
100 jumprope
active stretching

Then 5 rounds of:
3 pistols per leg
30 second headstand
6 kb swing (12 kg)


Workout:
Annie:
For time, 50-40-30-20-10 of:
Double unders
situps

6:25. Destroyed my PR, which leads to the question, wtf was I doing at the height of my frisbee season in 2009??? Lame.

Later, pretest for the 100 pushup challenge -- 20 pushups baseline

Yay mornings!

Warmup:
500m row
active stretch

2 rounds of:
5 kipping pullups
5 strict pullups
10 overhead walking lunges (25 lb plate)
5 varied height box jumps


Workout:
Thruster 5-5-5 @ 35-35-55 (just working on technique)

4 rounds for time of:
20 wall ball (14kg)
20 pullups
20 jumping lunges
20 box jumps (20")
3 min. rest

30:18

Warmup:
2 min. jumprope
5 min. active stretching

3 rounds of:
5 floor press (35-55-75)
1 min. plank
20-25 double unders

Workout:
Floor press 5-5-5 @ 95-105-120(PR!) w/ 3 min. rest between sets

Then 3 rounds of:
12 ring pushups w/ legs elevated on a box
90 sec rest
20 unbroken kb swing (24kg) <-I got 20, 15, 13...boooo.
90 sec rest

Then 5 rounds of:
30 unbroken double unders (must start the round over if you fail, I was 5 for 5)
90 sec. rest

Warmup:

2 rounds of:
10 squats
10 back extensions
10 pushups
10 situps

Hang power clean:
35 lbs x 8
85 lbs x 5

Workout:
10 rounds of:
30 seconds work / 3 minutes rest of:
5 hang power clean (105 lbs)
max reps pullups

I got 54 total pullups (9-7-3-5-4-4-4-8-7-3). Forearms. Are. Toasted.

Warmup:

100 jumprope
active stretch

2 rounds of:
8 pushup to side plank
10 side lunges
12 lateral jump over a stick


Workout:
3 rounds of:
Barbell step up (24", 45 lbs), 8 per leg
3 min. rest

Then 5 rounds of:
30 seconds wall ball
30 seconds rest
30 seconds double under
30 seconds rest

258 total reps

Then 50 situps

Diane

Warmup:
500m row
active stretching

3 rounds of:
30 sec. handstand hold
6 inchworm
16kg farmer carry 50m


Workout:
Diane:
21-15-9
Deadlifts (155 lbs)
Handstand pushups (I went to 1 abmat, no kip)

17:21