4 squat cleans @ 85-115-125-135 (PR? Never measured this before)

Then 3 rounds of:
min 1 - 3 squat cleans @ 110
min 2 - chill

Then 10 minutes EMOM:
1 thruster @ 55-65-75-85-95-105-115-120-125-(130 F)
(workout was to increase until you fail, then stay at the last successful weight. I didn't fail until the last round)
I guess this is a thruster PR? Never measured that either.

Back squat 5-5-5-8-8-8 @ 35-85-115-135-140-140 w/ ~90 sec rest (technically a PR, although I've never measured my 8-rep back squat before)

Then 3 rounds of:
min 1 - 8/arm kb row @ 8-12-12 kg
min 2 - 45 sec max supine pullups (16-15-12)

Then 10 min AMRAP:
10 CTB pullups
8 burpees
6 handstand pushups
4 box jumps @ 20"

2 rounds + 20 reps

Biceps so swole now.

Deadlift 5-5-5-3-2 @ 85-125-175-225-245
Deadlift 8x3 @ 200 w/ 90 sec rest

Then 3 rounds of:
8 rdl @ 85
8 barbell row @ 85
8 chinups
8 good mornings @ 85
3 minutes rest

w/ 60 seconds rest between things

Shoulder press 5-5-1-1 (PR!!) @ 45-65-95-105!!

Deadlift 5-2 @ 135-230
Deadlift 8x3 @ 185 w/ 90 sec rest

Then 3 rounds of:
8 Romanian deadlift @ 85
8 barbell row @ 85
8 underhand lat pulldowns @ 85-100-115
8 good mornings @ 85
2 min rest

30s rest between things

Squat clean (for technique) 5-5-3-1-1 @ 65-85-115-135-135

Then 3 rounds of:
min 1 - 10 back squats @ 135 (omg this was so hard)
min 2 - chill

5 touch-and-go power clean @ 85-105-125-135-140 (PR!)

Then 3 rounds of:
min 1 - 3 touch-and-go power clean @ 120
min 2 - chill

Then for time (13 min cap):
50 CTB pullups
Every time you come off the bar do:
5 thrusters @ 65 lbs
15 double unders

I got to 42 (in 7 rounds)

Shoulder press 10-5-5-3-1-F @ 35-65-85-90-100-(105)

Back squat 5-5-3-1-1-1 @ 105-125-155-175-185-195

Deadlift 5-2-1-1-1 @ 125-215-245-265-280

Oops I did a Crossfit Total: 575!! PR!!

Hang power clean 5 @ 65-95-115-125 (PR!)

Then 3 rounds of:
min 1 - 3 hang power cleans @ 105
min 2 - chill

Then thrusters 10-10-10 @ 55

Bouldering w/ Haley! Funsies!

3 rounds of:
min 1 - 12/leg barbell split squats @ 35-45-55
min 2 - chill

Then 3 rounds of:
min 1 - 12 barbell RDL @ 55-75-85
min 2 - chill

Then 4 rounds, 2 min work / 2 min rest AMRAP:
30 double unders
4 toes-to-bar
6 American kb swings @ 16kg

9 rounds + 18 reps

Shoulder press 5-3-2-1-1-1-F-F @ 35-65-85-90-95-100-(105)-(105)

Then 5 min AMRAP:
10 Russian kb @ 16kg
10 goblet squats @ 16kg
10 clockwise 1-2-3-4
10 counterclockwise 4-3-2-1

3 rounds + 37 reps

Deadlift 5-3-3-1-1-1-F-F-F-F @ 125-175-215-245-265-275-(285)-(285)-(285)-(280)
Would have hit that last 280 if I had dropped earlier

Flutterkicks 20-15-15

(Power) clean: 5-3-1-1-F-1-1-F-F-1 @ 85-115-135-145-(155)-155-135-(160)-(160)-160 (PR tie!)

Then 5 minute AMRAP:
3 power cleans @ 125
3 burpees

7 rounds + 1 power clean

Front squat 5-3-1-1-1-F-F @ 35-85-115-135-145-155-(165)-(165)

Then I started Fran, but my wrist was weird so thrusters were right out, so I modified:

21-15-9:
Front squats
Pullups

7:40

KB warmup
Front squat 8-6-4-3-3-3 @ 45-95-115-125-135-140

I got last minute added to a Trodo team, woot!!

WORKOUT 1:
“on point”, 13 minutes, for-total-points
1 person is doing a barbell thing, another person is doing step ups, and 2 people are resting
deadlift (+1), clean (+3) or snatch (+5), and step ups (+1)

I did mostly cleans and snatches.


WORKOUT 2:
“super star blast”, 12 rounds, amrap
1 movement per athlete, 3 rounds each, 45 seconds on, 10 seconds off
pullup/ring row, front squat, lateral burpee over bar, shoulder to overhead

I was responsible for lateral burpees over bar. Puke.


WORKOUT 3:
“pull, sprint-relay”, 1k row + 2k row, relay for-time
Scores: 1k row time, and total 3k row time

I didn't row a ton. I sprinted and dove under an obstacle for the relay part of it, though.

yay more sprinting!!

3 rounds of:
min 1 - 16 lunges w/ 35lb barbell
min 3 - 30 seconds max toes-to-bar (in one set) 10-10-10

Then 5 min AMRAP:
150m row
10 wall balls (14 lbs, 9')
10 med ball situps
(2 rounds + 159)

3 min rest

Then 5 min AMRAP:
10 Russian kb swings @ 16kg
10 step ups @ 20"
10 no-pushup burpees
(3 rounds + 14)

Acceleration yay!

3 rounds of:
min 1 - 6 deadlift (175-195-215)
min 2 - 30 seconds max strict pullups (4-4-4)
min 3 - chill


Then 8 min AMRAP:
10 stepups @ 12"
15 deadlifts @ 75 lbs
5 handstand pushups

3 rounds + 20

Front squat 8-6-4-5-5-5 @ 35-85-105-115-125-125 w/ 2 min rest

3 strict press + 2 push press @ 65-65-75-85

5 min assault bike (1.5 miles 39 cals)

Yay sprinting!

Workout with Carol!!!!

Deadlift 5-5-5-8-8-8 @ 35-125-155-175-195-205 w/ 3 min

2 shoulder press + 2 push press @ 35-65-85-85 w/ 2 min

Then 6 min AMRAP:
5 ring rows
15 situps
5 ring rows
15 situps
5 ring rows
15 situps
5 ring rows
15 situps
Max step ups (60)

AccelerYAYtion!

5-8 minutes - toe-to-bar practice

Then 4 rounds of:
min 1 - 20 sec max toe-to-bar
min 2 - 30 sec farmer carry around rigs

Then 10 min AMRAP:
60 sec assault bike
14 overhead walking lunge @ 25lb
10 wall balls @ 14lb

3 Power clean + 3 front squat @ 35-45-45-45-45 kg

Tabata assault bike

Yay Acceleration!!

Acceleration yay!

Acceleration 2-4

4 x 8 sec 10mph 10%
2 x 8 sec 10mph 15%
2 x 8 sec 10mph 20%
2 x 8 sec 10mph 22.5%
3 x 8 sec 10mph 25%
4 x 6 sec 9mph 27.5%

Deadlift 12-10-8-10-10-10 @ 35-125-155-175-195-205 w/ 3 min rest

2 shoulder press + 1 push press @ 85-85-85 w/ 2 min rest

Then for time:
50 pullups
50 situps
50 pushups

8:32

2 rounds of EMOM, 30 seconds each of:
plank
side plank
other side plank
hollow hold
arch hold
V-ups (17-15)

Then 4 rounds of EMOM:
20 seconds max kipping pullups (5-5-7-7)
30 seconds assault bike

Then for time:
30 shoulders-to-overhead @ 75lbs
+6 burpees per barbell drop

14-10-6 @ 2:46

100 cal row 6:56 1636m

Deadlift 7-5-5-3-1 @ 35-125-175-225-255

Strict ring pullups 2-2-2

25 Ghd extensions

100 cal row in 7:05 / 1650m

Then 3 rounds of:
3 shoulder press
3 push press
3 push jerk
@ 35-65-85

Back squat 5-5-3-3 @ 85-125-145-165

Then 2 rounds of:
10 half-bosu squats
10 half-bosu pushups

50 abmat situps

Acceleration 4-7

2x 20s 10mph 20%
2x 6-6-6 run-rest-run 10mph 25%
2x 4-4-4 run-hold-run 9mph 30%
2x 8s hold 12mph 25%
2x 8s hold 14mph 30%
2x 8s hold 16mph 30%
1x 5s 15mph 2.5%
1x 5s 15.5mph 2.5%
1x 5s 16mph 2.5%
1x 5s 17mph 0%
1x 5s 18mph 0%
1x 5s 18.5mph 0%
1x 5s 19mph 0%

Acceleration 4-6

6x 8s 10mph 25%
2x 6s 10mph 30%
2x 6s 9mph 35%
2x 6s 8mph 40%
2x 8s hold 15mph 25%
2x 8s hold 16mph 30%
2x 8s hold 18mph 15%
1x 5s 15mph 0%
1x 5s 16mph 0%
2x 5s 17mph 0%
1x 5s 18mph 0%
1x 5s 18.5mph 0%
1x 5s 19mph 0%

Acceleration 4-5

3x 10s 10mph 15%
3x 10s 10mph 20%
3x 10s 10mph 25%
3x 10s 9mph 30%
6x 8s hold 12mph 40%
3x 6s cords 14mph 20%
3x 6s cords 14mph 15%
3x 6s cords 16mph 15%
1x 6s 14mph 1.5%
1x 6s 15mph 1.5%
Skip last 10 flat sprints because tourney this weekend

Back squat 5-3-2 @ 35-85-135

Then 2 rounds of:
5 back squat @ 135
5 kb row per arm @ 16kg

Then 2 rounds of:
5 deadlift @ 165
5 floor press @ 45

Then max farmer carry, 16kg x2 (~250m)

4 rounds of:
500m row
20 goblet squats @ 20kg
15 burpees

21:12

Acceleration 4-4

1x 10s 10mph 25%
4x 4s 8mph 40%
4x cords 5s 12mph 20%
4x cords 5s 15mph 10%
4x 5s 10mph 28%
2x 5s 15mph 10%
2x 5s hold 14mph 30%
2x 5s hold 12mph 40%
2x 5s 17mph 0%
2x 5s 18mph 0%

Acceleration 4-3

1x 20s hold 8.4mph 15%
1x 15s hold 8.4mph 20%
1x 20s hold 9mph 25%
1x 15s hold 9mph 30%
1x 20s hold 10mph 35%
1x 15s hold 10mph 40%
1x 10s hold 10mph 25%
4x 4-4-4 run-rest-run 11mph 25%
4x 8s 17mph 2.5%
3x 6-6-6 hold-rest-hold 12mph 30%
4x 4-4-4 run-rest-run 12mph 20%
2x 16s hold 14mph 30%
2x 5s 14mph 2.5%
2x 5s 16mph 2.5%
2x 5s 18mph 2.5%

Acceleration 4-2

2x 20s 8mph 10%
2x 20s 8mph 20%
2x 20s 9mph 20% (rx 10mph)
2x 10s 10mph 25%
2x 8s 9mph 30%
2x 4s 9mph 35%
4x 8s 10mph 15%
3x 6s 12mph 10%
3x 6s 14mph 5%
3x 6s 16mph 5%
3x 5s 17mph 2.5%
3x 4s 18mph 2.5%
(Skip last 3x 5s 15mph 2.5% because train)

Snatch complex @ 35 lbs
3 power snatch + 3 overhead squat @ 55-75-85-85
Strict pullups 3-3-3-3-3-3-3-3-3-3

Shoulder Press 10-8-2-5-5-5-5-5 @ 35-55-85-75-75-75-75-75

Then 12 min AMRAP:
200m row
10 hang muscle squat clean (no jump) @ 35 lbs
5 burpees (no jump)

4 rounds + 200m + 1 hmsc

First chunk of Acceleration 4-1 (OMG LEVEL 4):

1x 20s hold 8mph 15%
1x 20s 9mph 20%
1x 10s 10mph 22.5%
2x 10s hold 10mph 25%
1x 6-6-6 run-rest-run 10mph 25%
1x 6-6-6 run-rest-run 10mph 20%

Then decided my Achilles was too wonky to continue sprinting.

Back squat 7-5-5-5 @ 45-135-135-135
Push press 5-5-5 @ 95

w/ 14-lb medball:
50 Russian twists
40 med ball toe touches
30 leg lifts
20 med ball weighted situps

Acceleration 2-4

2x 10 sec 8mph 10‰
2x 8 sec 10mph 10‰
2x 8 sec 10mph 15‰
2x 8 sec 10mph 20‰
2x 8 sec 10mph 22.5‰
3x 8 sec 10mph 25‰
4x 6 sec 10mph 27.5‰
1x 10 sec 12mph 25% hold

Acceleration 2-12

3x 10mph 10s 10%
3x 10mph 10s 15%
2x hold 10mph 15s 20%
2x 10mph 10s 22.5%
2x 10mph 10s 25%
1x 6s 0% 14-15-15.5-16-16.5-17-17.5-18mph

Acceleration 2-11

1x 10s 8mph 25%
2x 4-4-4 run-hold-run 10mph 25%
2x 4-4-4 r-h-r 9mph 30%
1x 4-4-4 r-h-r 8mph 35%
1x 5s 15mph 0%
1x 5s 16mph 0%
1x 5s 16.5mph 0%
1x 6s 17mph 0%
1x 6s 17.5mph 0%

Acceleration 2-10

1x 12s hold 8.4mph 15%
1x 8s hold 8.4mph 15%
1x 12s hold 9mph 20%
1x 8s hold 9mph 20%
1x 12s hold 10mph 22.5%
1x 8s hold 10mph 22.5%
1x 8s hold 10mph 25%
2x 4-4-4s run-rest-run 10mph 30%
2x 4-8-4s run-rest-run 10mph 27.5%
4x 6s 9mph 32.5%
2x 4-6-4s run-rest-run 11mph 25%
1x 4-4-4s run-rest-run 8mph 35%
(Skipped last 6 things cause it was getting hurty)

Acceleration 2-9!

3x 10mph 10s 15%
3x 10mph 8s 20%
2x 14mph hold 6s 35%
2x 12mph cords 6s 40%
4x 16mph cords 6s 25%
3x 16.5mph 8s 0%
4x 14mph hold 6s 40%
2x 10mph 6s 25%
1x 17mph 8s 0%
1x 17.5mph 8s 0%
1x 18mph 8s 0%
1x 18.5mph 8s 0%

Trodo Games!!

Event 1:
Team of 4, 12 minutes AMRAP
2 people doing partner med ball situps, 1 person hang snatching, 1 person resting.
Med ball situps = lay back, tap the 20lb med ball to the floor above your head, situp, hand it off to your partner.
Hang Snatch @ 65 lbs for girls.


Event 2:
Team of 2 chipper:
80 deadlifts (115 lbs for girls)
60 thrusters (65 lbs)
40 burpee bar hops

I did ~ half of these things

Event 3:
(I didn't do this)
12 minutes minus the time Event 2 took AMRAP:
6 toes to bar
6 kettlebell swings
(inc by 3 each set up to 21, then back to 6)

Event 4:
1RM clean + front squat + jerk
I hit 145. Didn't try any higher because the jerk was shaky.

We got 10th, meh. But it was super fun! Our other team got 2nd!!

Acceleration 2-8!

2x 8.4mph 15s 15%
2x 9mph 10s 20%
4x 10mph 8s 22.5%
3x sprint cords 10mph 6s 22.5%
3x sprint cords 10mph 6s 30%
3x sprint cords 10mph 6s 35%
4x 11mph 4s 25%
1x 10mph 6-6-6 r-h-r 15%
2x 13.3mph 10s 0%
2x 15.2mph 6s 0%

Last two sets of flat runs were at 70% and 80%. Felt suuuuuuper easy. Yay!

Acceleration 2-7!

20 seconds 8mph 15%
20 seconds 8mph 20%
8 seconds 10mph 22.5%
8 seconds 10mph 25%
4x 4-4-4 run - rest - run 10 mph 25%
4x 6 second hold 10mph 32.5%
10 second hold 14.4mph 25%
4 seconds 11mph 25%
2x 4 seconds 11.5mph 25% <-couldn't quite do this speed but I wanted to try

3 rounds, EMOM (every minute on the minute):
Min 1: 8 box jumps @ 30"
Min 2: 30 seconds double unders (53-31-44)

Then 5 rounds, EMOM:
Min 1: 5 deadlifts @ 185 lbs
Min 2: 30 seconds pushups (11-11-9-10-9)

Then 10 minutes AMRAP:
10 toes-to-bar
10 barbell row @ 65 lbs
12 walking lunges

4 rounds + 18

Trodo Practice:
~20 hang snatches @ 65 lbs
~30 med ball situps

25 deadlifts @ 115 lbs
15 thrusters @ 65 lbs
10 bar-hop burpees

power clean + front squat + jerk complex @ 65, 115, 135

Acceleration 2-6 because 2-5 is stupid:
3x 20 sec 4mph 25% (walk)
3x 8 sec 9mph 32%
Hold 3x 10 sec 12 mph 32%
Cords 3x 6 sec 10 mph 25%
Cords 3x 6 sec 10 mph 27.5%
Cords 3x 6 sec 10 mph 30%
2x 8 sec 8mph 35%
2x 6 sec 12mph 20%
Hold 2x 8 sec 14mph 15%

Acceleration 2-4!
2x 8 sec 8mph 10% incline
2x 8 sec 10mph 10%
2x 8 sec 10mph 15%
2x 8 sec 10mph 20%
2x 8 sec 10mph 22.5%
3x 8 sec 10mph 25%
4x 6 sec 10mph 27.5%
hold 1x 10 sec 10mph 25%

5 rounds of:
3 front squats @ 125 lbs
60 sec rest
6 ring rows
60 sec rest

Then for time, descending ladder 10-1 of:
Russian kettlebell swings @ 24kg
pushups
V-ups

5:51

5x 5-10-5 drill
3 per direction Agility Boxes

3 minute break

4 rounds of:
60m sprint
15 pushups (knees)
30 sec reverse plank
5/side bird dogs
Walk back to start line

+bonus 60m sprint + 100m post-sprint run continuation

<3 minute break>

2 x 300 meter run
2 x 400 meter run
2 x 300 meter run

3 minute break

2-minute sprint tabata

Deadlift 5-3-2-1-1-F @ 125-215-245-265-280-(290)

Deadlift 3-3 @ 215
Power shrugs 5-5 @ 125
RDL 5-5 @ 125

10x (30 seconds row for max calories, 90 seconds rest):
10 - 11 - 11 - 10 - 11 - 10 - 10 - 11 - 11 - 11

Hang squat clean + front squats 4x(3.3) @ 95-105-105-105 lbs w/ 2 min rest

Then for time (alternating):
10-8-6-4-2 box jumps (20")
40-32-24-16-8 double unders

3:09

Deadlift 5-3-3-3-1-1 @ 125-175-225-255-275-290 (FUCK YES PR!!!)

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 2x5 @ 155
Romanian deadlift 2x5 @ 85
Barbell row 2x5 @ 85
chinups 2x5
good mornings 2x5 @ 85

Mischief WOW w/ Dan. Didn't have a stopwatch so no idea what my times were.

Jog 800m
Active warm-up
2x40m accelerators
4x 10-15 meter scramble-up
3 minute rest

4 rounds of:
40m sprint
1 minute focused throwing
5/leg bird dog
Walk back to starting line

+1 bonus 40m sprint
3 minute rest

1 x 200m + 75 seconds rest
2 x 400m + 90 seconds rest
3 min rest
4 x 200 meter + 75 seconds rest

Back Squat 5-3-2-3-3 @ 85-135-165-165-165 w/ 3 min rest

Then 10 minutes of:
5 kettlebell snatch per arm @ 12kg
10 lunges w/ 25 lbs plate overhead
10 ring rows

5 rounds + 6 snatches -- did the first two rounds in like 3 minutes, then got suuuuper tired and draggy.

Murph Day wooot!

For time:
1 mile run
100 pullups, 200 pushups, 300 squats broken up however you want (I did a rep scheme w/ sets of 4-5 for everything that worked pretty well for me)
1 mile run

50:09, meh, but after a week of respiratory illness, I'll take it.

Deadlift 5-5-3-3-3-3-2 @ 125-175-215-245-255-265(PR!)-275(PR!!)

Front squat 5-5-5 @ 65-95-125

Power clean + Hang squat clean 5x[1.1] @ 95-125-125-125-125 w/ 90 sec rest

Front squat 3-3-1F @ 125-145-145 w/ 2 min rest

11 rounds of:
5 pullups
10 pushups
15 squats

Didn't time it, just wanted to see where I was at w/ the upcoming Murph Day. Was defs feeling the leg burn by the end of this.

Clean & Jerk 6x[2.1] @ 45-49-49-53-53-53kg

Clean pull 2-2-2-2 @ 65-65-73-73kg

Clean + Front squat 3x[1.5] @ 53kg

Deadlift 5-3-2-2-1(Rx was 2) @ 155-205-235-260-275

Deadlift 3-3-3 @ 230 w/ 2 min rest

2x 5 power shrugs @ 155
2x 5 Romanian deadlift @ 95
2x 5 barbell row @ 95
2x 5 chinups
2x 5 good mornings @ 60

Team workout w/ Emerson (I did half the countable things, minus 5 shoulder to overheads, and all the runs)

100 russian swing @16kg
400m run
50 shoulder to overhead @65lb
400m run
50 burpee
400m run
50 shoulder to overhead @65lb
400m run
100 russian swing @16kg

20:02

Deadlift 5-3-3-2-2 @ 125-175-215-245-260

Speed deadlift 3-3-3 @ 215 w/ 2 min rest

3x 5 power shrugs @ 125
3x 5 Romanian deadlift @ 85
3x 5 barbell row @ 85
3x 5 chinups
5 good mornings @ 85 (skipped last two sets because fatigued)

3 rounds of:
6 deadlift (155-175-175)
90 sec rest
6/arm kb overhead press @ 12kg
90 sec rest

Then 3 rounds of:
10/leg kb rack forward lunge @ 12kgx2
60 sec rest
30 sec max push press @ 55 lbs (23-20-18)
60 sec rest

Yay Oly class!

Hang Muscle Snatch 5-5-5 @ 20-25-30 kg

Power Snatch 3-3-3-3-3-3 @ 30-35-35-37-40(ugly)-35 kg

(Snatch Push Press).(Overhead Squat) 4x 5.1 @ 25-30-32-32 kg

For time:
10-1 (2x reps for double unders) of:
Double unders
Chinups
Dips (static bar)

19:05 Hell Yes Rx on a shoulder-dominant workout!

Front squat 5-3-2-5-5-5 @ 65-85-115-115-115-115

5 rounds, Every Minute on the Minute:
Minute 1) 15 Russian kb swings @ 16kg
Minute 2) 16 step ups (20")
Minute 3) 15 abmat situps

Back squat 10-5-3-1-1-1-F @ 20-50-70-80-85-85-(88)kg

85kg = 187.4 lbs
88kg = 194 lbs

Failed rep was just not deep enough. Was feeling unstable at my shoulders just holding the bar -- it's been a while since I went big on back squats. I obvs need to do this more often.

Deadlift 5-3-3-3-3-3 @ 135-185-225-245-245-245 (3-rep PR!!)

Deadlift 3-3-3 @ 200 w/ 2 min rest

Power shrugs 5-5-5 @ 135
Romanian deadlift 5-5-5 @ 75
Barbell row 5-5-5 @ 75
Chinups 5-5-5
Barbell good mornings 5-5-5 @ 75

Acceleration 3-11. Last sprinting before beach nationals!!

7 rounds, Every Minute on the Minute:
Minute 1) 30 seconds max strict pullups (6-5-5-5-5-5-5)
Minute 2) 5 floor press w/ 20lb dumbbells
Minute 3) 30 double unders

Acceleration 3-10. Just realized I'm STILL not going to finish level 3. Gah.

Deadlift 5-5-3-2-2-1 @ 45-135-185-225-255-275 (was supposed to be 2 reps but 1 was hard enough, trying to not be too much of an idiot a week before beach nationals)

Deadlift 3x3 @ 230 w/ 2 min rest

(bailed on two more sets of 3 + accessory work because was already getting a little sore)

Acceleration 3-9

2x 8mph 15% 20 sec
2x 9mph 25% 10 sec
2x 8mph 35% 6 sec
2x 8mph 40% 5 sec
w/Sprint Cords, 2x 10mph 30% 20 sec high knees
w/SC, 4x 10mph 35% 8 sec bounding
w/SC, 4x 10mph 40% 6 sec quick feet
w/SC, 4x 10mph 40% 4 sec
hold (high knees) 1x 10mph 30% 10 sec
hold (high knees) 1x 10mph 35% 10 sec
6 seconds 2.7% @ 16.5, 17, 18, 18

5 rounds for time of:
12 hang power clean @ 65 lbs
12 ring dips (did 2 rounds Rx, 3 rounds of negatives)

12:14

Squat Clean 3x 1.1.1 (10 seconds between 1s) @ 85-105-105 w/ 2 min rest

Back Squat 5-5-5 @ 105-135-155 w/ 3 min rest

3 rounds of:
15 Russian kb swing @ 16kg
30 seconds rest
15 abmat situps
30 seconds rest

Acceleration 3-7

Sprint cords:
7 reps of alternating 20 seconds and 15 seconds, increasing steepness
10 total reps of 8 and 6 seconds, steeper, w/ more cord resistance

No cords:
3x 6 seconds @ 40% incline, 8mph
4x 4 seconds @ 40% incline, 8mph
2x 7s-8s-7s Run-Hold-Run @ 40% incline, 8mph

Those last two runs were so. freaking. hard.

20 minutes AMRAP:
21 double unders
7 push press @ 55 lbs
7 pullups

11 rounds +0 reps (had about 10 seconds left but didn't go back to my rope)

Deadlift 5-3-2-2-2 @ 135-185-225-245-260
Deadlift 6x3 @ 215 w/ 90-120 seconds rest

3 rounds of:
8 Romanian deadlift @ 65 lbs
8 barbell row @ 65 lbs
8 chinups w/ medium-small band
8 good mornings @ 65 lbs

Acceleration 3-8 (skipped 3-7 because didn't feel like sprint cords again today)

Pretty fatigued after spring league on Saturday, so bailed after 1 round of this (Rx was 3):
500m row
12 Deadlift @ body weight (I rounded up to 155)
21 Box Jumps (20")

1 round in 4:30ish.

Acceleration 3-5 aka Death By 27 Steep Treadmill Sprints With Sprint Cords. Yikes.

Then decided to pick up some heavy shit:
Deadlift 5-5-3-2 @ 145-195-225-245
Deadlift 8x3 @ 200 lbs w/ 90 seconds rest

Acceleration 3-6! Switched 3-6 and 3-5 because my quads are still tanked from Sunday's thrusters.

2x 10mph, 15%, 10 seconds
2x 10mph, 20%, 10 seconds
2x 10mph, 25%, 6 seconds
1x 9mph, 30%, 6 seconds
1x 9.5mph, 30%, 6 seconds
2x 14mph hold, 35%, 12 seconds
2x 14mph hold, 40%, 12 seconds
2x 9.5mph, 30%, 6 seconds
2x 17mph, 0%, 6 seconds

Then some bonus faster flat runs up to 18.5mph.

CrossFit Games Open WOD #5:

27-21-15-9 for time of:
Row (calories)
Thrusters @ 65 lbs

This was horrible. Don't ever do this workout.

14:58.

Back at it w/ acceleration

3-4, I think.

6x 20sec @ 8mph, increasing 15-30% incline
Then like 8 more sprints getting progressively shorter time & steeper, up to 40%.

Vom factor is so high.

3 rounds for time of:
15 power clean @ 95 lbs
15 toes-to-bar

7:55

CrossFit Okoboji yaaaay!

Another attempt at CrossFit Open #4: 18 this time. Boo.

Followed it up w/ the first week of a new Deadlift cycle, funsies!

Deadlift 1x2 @ 225 lbs
Deadlift 8x3 @ 185 w/ 90 seconds rest

8 Romanian deadlift @ 65 lbs
8 barbell row @ 65 lbs
6 chinups
8 good mornings @ 65 lbs

CrossFit Games Open WOD #4:

8 minute AMRAP of:
3 handstand pushups, 3 cleans
6 handstand pushups, 3 cleans
9 handstand pushups, 3 cleans
12 handstand pushups, 6 cleans
15 handstand pushups, 6 cleans
18 handstand pushups, 6 cleans
21 handstand pushups, 9 cleans
Etc., adding 3 reps to the handstand pushup each round, and 3 reps to the clean every 3 rounds

I got 33 reps (6 reps into the round of 12 hspu)...Meh.

5 minutes AMRAP:
5 deadlifts @ 125 lbs
10 lunges
20 double unders

I did 2 rounds in ~2 minutes and then bailed because my calf wasn't diggin it.

CrossFit Games Open WOD #3 AKA NO SERIOUSLY LET'S DO A MUSCLE UP!

14 minute AMRAP of:
7 muscle ups
50 wall balls
100 double unders

1. My score is 1. Got my muscle up back HELL YES!

CrossFit Games Open WOD #3 aka For The Love Of God I Want My MuscleUp Back

Like two hours of muscle up work today. No dice. Fuck.

Crossfit Games Open WOD #2 at CrossFit WH in Dubai!!!

Performed after a full day of traveling and 10hrs time zone change:

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats @ 65 lbs
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

...I got 33 reps aka not quite through the first 3 minutes. Ouch. Was pretty off-balance on my OHS, and CTBs were kind of slippery with their pullup bar. Oh well, I got bigger fish to fry this week.

Acceleration 2-12, home stretch woot woot!

Acceleration 3-3, yaaaaaaaaaay!

CrossFit Games Open WOD #1:

9 minutes AMRAP of:
15 toe-to-bar
10 deadlifts @ 75 lbs
5 snatches @ 75 lbs

Then 6 minutes to hit a 1-rep max of clean and jerk

I got 4 rounds + 8 ttb, then 155 C&J + a 160lb power clean OMG THAT'S A PR!! (but I couldn't hit the jerk, oh well)

Shoulder mobility work

Then 21-15-9:
Push press @ 55 lbs
Pullups
5:51

Acceleration 3-2 yaaaaaaay!

Deadlift 5-3-3-3-3-3-3 @ 125-(155x6)

Then 6 rounds of:
5/leg OH plate lunge @ 15 lbs
10 Russian kb swing @ 12 kg
15 situps
7:47

NFL Combine at WCCF!
30yd dash (not enough space for a 40, sadface): 4.31 <-Meh. My start is pretty weak.
Bench press: 11 reps at 95 lbs
Vertical: 20"
Broad jump: 7' 0.5"
5-10-5: 4.78
60 yd shuttle: 13.65
300 yd shuttle: 1:05

OMG Acceleration 3-1 so much vom factor. So so so hard. Ow.

Barbell complex 3x deadlift, hang power shrug, hang power clean, front squat, push press @ 20kg, 25kg

Power Clean 5-5-3-3 @ 35-45-55-60 kg

Acceleration 2-12, yaaaay!

Deadlift 5-3-2-1-1-1 @ 125-175-225-250-265-280 (HOLY CRAP PR!!)

Speed Deadlift 3-3 @ 175 rest as needed

Acceleration 2-11, with a bonus 20mph hold at the end just to see how hard it was.

It was really freaking hard.

Acceleration 2-10. Holy vom factor. This was really hard.

1x (12sec hold @ 10mph, 8sec hold @ 10mph) @ 15%, 20%, 22.5% inclines
1x 8sec hold @ 10mph, 25%
2x 4sec run -- 4sec rest -- 4sec run @ 9mph, 30%
2x 4sec run -- 8sec rest -- 4sec run @10mph, 27.5%
4x 6sec run @ 9mph, 32.5%
2x 4sec run -- 6sec rest -- 4sec run @ 11mph, 25%
4x 4sec run -- 4sec rest -- 4sec run @ 8mph, 35%
2x 6sec hold -- 6sec run -- 6sec hold @ 10mph-11mph-10mph, 25%

Deadlift 5-3-2-1-1-1-1 @ 125-175-215-245-255-265-275(PR!!)

Acceleration 2-9. Pretty difficult medium-steep sprinting, plus sprint cords. Ended w/ fast & flat - got up to 19mph for 5 seconds.

Long-ish warmup

Workout was 3 rounds of 21 power cleans (65 lbs), 21 wall balls (14 lbs), 21 Russian twists (14 lbs).

I did 21 power cleans, ~5 wall balls, 21 Russian twists, ~7 power cleans, and then I was like, this is stupid and I need a rest day.

Future Me should recognize when I'm probably going to bail on the workout and just leave after the warmup.

Deadlift 5-5-3-2-2-2 @ 125-155-205-235-255-265 (PR!!)

Deadlift 3-3-3 @ 195 w/ 2 min rest

2x5 Power shrugs @ 155
2x5 Romanian deadlifts @ 125
2x5 Barbell row @ 85
2x5 Chinups (no band!!)
2x5 Good mornings @ 85

I LOVE THIS!

Acceleration 2-8. First flat/fast-ish day!

Acceleration 2-7

Acceleration 2-6 (skipped 2-5 because it is dumb)

Acceleration 2-4. Getting easier!

Power clean 10 min build to heavy single:
3-(1x7) @ 115-125-135-145(f)-145-155(f)-155(f)-155(f)
I could get the 155s up to chest height, but wasn't dropping under / getting my elbows through quick enough.

Then 5 min AMRAP;
10 deadlifts @ 135
50 double unders
2 rounds +10+17

Then 5 min AMRAP:
15 Russian KB swing @ 24kg
10 jumping lunges.

I did 1 round, then stopped because it seemed stupid to do jumping lunges in between sprint days. After talking to Tony about it, I swapped out the lunges for 20 double unders and got through 2 rounds + 15 kb swings in ~2.5 minutes.

Acceleration 2-3. First day back onto sprint cords. Ouch.

Deadlift 5-3-2-2-2 @ 125-175-215-235-250

Deadlift 3-3-3 @ 215 w/ 2 min rest

Power shrugs 5-5 @ 155
Romanian deadlift 5-5 @ 85
Barbell row 5-5 @ 85
Chinups 5-5 w/ 2nd smallest band

Competed in my 3rd Trodo Games!!

WOD #1:
Team of 4, collectively complete 2 rounds of:
80 pushups while rest of team is in a plank
2 people 40 kb swings @ 16kg/24kg
Lateral hops over 12" hurdle while kb swinging
(Switch exercises)
2 people 40 kb swings @ 16kg/24kg
Lateral hops over 12" hurdle while kb swinging

I probably did 20 total pushups of our 160, 20x2 KB swings, and our team collectively did 35 sets of 10 lateral hops -- I think I probably did 10 of those sets? I wasn't really counting.


WOD #2:
In partners, 2 minutes work / 2 minutes rest:
- shoulder to overhead @ 65 lbs, reps don't count unless partner is holding barbell
- pullups, reps don't count unless partner is hanging on bar
- front rack lunges @ 65 lbs, reps don't count unless partner is holding barbell
- shoulder to overhead @ 65 lbs, reps don't count unless partner is holding barbell

I probably did 25-20-30-30 reps? Again, didn't count.

WOD #3:
Build to 1rm power clean + hang squat clean complex
135-145(f)-145-150(f)
PRd my hang squat clean!!

We ended up in 10th place overall -- not bad!

Acceleration 2-2, funsies!

Plus some practice work for Trodo this weekend -- mostly push presses and pullups.

Back at it. Acceleration 2-1. Ow.

Hang Squat Clean - 10 minutes build to heavy triple
3-3-3-3-2(f) @ 85-105-115-125-135 (PR?!?)

Then 2 rounds of:
60 sec wall balls (14lbs)
60 sec double unders
60 sec weighted overhead lunges (25 lbs)
60 sec rest

(Rx was 4 rounds, I bailed early because I was pretty spent from Lei Out)

Deadlift 5-3-2-2 @ 175-205-225-240
Deadlift 3-3-3 @ 195 w/ 2 min rest
Power shrugs 5-5-5 @ 95

These deadlift sets felt really easy. I think I will PR again very soon (!!!)

Then 6 minutes of:
12 deadlift @ 95 (dropped to 45 after first round)
12 box jumps (20")

I did 4 rounds, very lazily. Trying to not overkill the workouts this week because Lei Out.

Floor press 5-5-5 @ 35-65-85, then quit because my shoulders were making weird noises
Shoulder mobility

Then 10 minutes get-as-far-as-possible of:
50 push press @ 65 lbs
50 toes-to-bar
50 burpees (I got to 20)

Deadlift 5-5-4-3-3-3-3 @ 95-135-185-215-225-225-225

Deadlift 3-3-3 @ 180 w/ 2 min rest

Skipped the accessory work because I'm playing in a savage tourney this weekend.

Max reps in 30 minutes of:
100 Russian kb swings (16kg)
100 double unders
100 wall balls (14 lbs)

Teams of 2 w/ 1 partner working at a time. Me and my buddy got 1143 = 3 rounds + 243 reps.