7:30a:  
5k Row : Time was just over 21 minutes. Great warmup!
Back Squats: (Frequency Squatting) Worked up just to 175# for few reps. Jumped off front squats today because lower back and DIANE later in the day.

3:45p:  "Diane"
5:06
Great time, after the last few days of training. HSPU felt great. DL felt heavy. Legs still getting back to life.

1p:
Main Site WOD
10 Muscle Ups
100 Push Press 75#
1000m Row
Time: 9:49


5p:
4 Rds
12 Chins ups
15 KB Swing  53#
20 Air Squats
Time: 6:10

645p:
Weighted Pullups
sets of 2
got 70# for 3 sets of 2.
Then 88# for set of 1

Monday, Dec 26th

AM:
40-45min Jog
*Trails in Auburn

PM;
Front Squat
Work up to Heavy Single.
205#
*Missed first try, got 2nd attempt.

*Leg still broke, follow up Jan 9th. WOW, are legs weak!

12 Days of Christmas

My Xmas wod. Warmup = 2k Row. Wod: 12 Days of Xmas. 1. Back Squat. 2. TGU. 3. wall Walks. 4. HSPU. 5. muscle Ups (unbroken) 6. Pbar Pushups. 7. BUrpees. 8.OH Walking Lunge (45#). 9. KB swing. 10. Toes2Bar 11. double Unders. 12. Star Jumps. ***Goodbye Shoulders

Team 10k Row
(Jordan and I)
Time : 38:33.2

Rest 15 -20 Minutes

25-12-11
Front Squats 115#
Ring Pushups
T2Rings

This Past week I did. . .

"Jackie" again
Time: (GET IT)

Power Clean HSPU workout

Normal WODS with class

"On the Rox"

Chipper WOD

20 T2B
30 KB Swings 70#
40 Pushups
50 Slam Balls 20#
60 Air Squats

9:43

Monday, Dec 19th

For Time
12,10,8,6,4,2 HPC (115)
2,4,6,8,10,12 HSPU
7:42

Sunday, Dec 18th

"Jackie"
10:08
- 1k was 3:50

* Died on Thrusters

Fridayy, Dec 16th

"Helen"
Sub'd 400m run with 400m Row

Was rough

Thursday, Dec 15th

WOD
40 Hang Power Cleans (95#)
10 Ring Dips
30
20
20
30
750m Row

Time: 12:51

Tuesday, Dec 13th

"Karen"

8:56

10 min rest

365 Burpees
Time:37:57

Update:
I did Angie week or so ago at 15:32.
Since then, I've Rowed, Pullups, Muscle Ups etc

I got Max Handstand Pushups at 24


Today:
"Angie"
14:28 PR

Tuesday, NOv 29th

Weighted Pullups
3 x 3
Weighted Chinups
2 x 2
Tabata Pullups
4 Rounds

Weighted Dips
5x5
Supersetted with Max L Sit hold on Parallettes

THen....
Tabata Ring Dips - 4 rds

followed by  Tabata Squats - 8 rds

then, 3 sets of 10, strict T2B

Sunday, Nov 27th

5 Rds for Time

2 Bar Muscle Ups
5 HSPU
10 Pullups
5 Rolling Pistols (left leg)

Just over 7 minutes.

Sunday, Nov 27th

5 Rds for Time

2 Bar Muscle Ups
5 HSPU
10 Pullups
5 Rolling Pistols (left leg)

Just over 7 minutes.

Friday, Nov 25th

AMRAP 15
w/ 21# Vest

3 HSPU
5 Ring Dips
19 GHD Situps

6 Rounds completed

Cash Out:  More HSPU  =)  No vest.

WOD1: AMRAP 7
w/ 21# vest
3 HSPU
5 Pullups
7 Ring Dips
Rounds completed:

Rest 7 Min

WOD2: AMRAP 7
w/ 21# vest
2 Muscle Up
15 Abmat Situps
Total Rounds- 5 rds + 2 mu

Cash Out:
1 hr later. 
Tabata Abmat Situps

WOD: copied from Rob Orlamdo
Ghd Situps / Muscle Ups
25/1. 20/2. 15/3. 10/4. 5/5
*** with 21# vest on
Time: 13:53

Friday, Nov 4th

First workout since broken leg.

"Cindy"

Completed 18 rds
-didn't push anything. Leg still not cleared, go Tuesday to see if it's healed and I'm good to go. Def no gas tank.

Easy day (again)

Then off to GK...
Worked on Planches and Proper Ring Swing technique.
Good night of practice tonight!

TUESDAY

At TUFF: Max Pullups + some Butterfly Practice

AT YMCA: 

Worked on Iron Cross, Lever Progressions, Muscle Ups, Swings etc. 

Warm up:
EMOM -
6 Burpees
6 Air Squats

9-7-5
Pull Ups
Box Jumps

Team WOD:
(Me and Jordan)

2k Row (250m intervals)
1k run (100m intervals)
175 Abmat Situps
150 Release Pushups
100 20lb Slam Balls

Completed in: 24:40


* I did the last 500m on Row, since couldn't run at all. Then I did the first 125 situps, plus the last 25.  Jordan picked it up huge on the Pushups and Slamballs


Cash Out:
Front and Rear Lever practice.

Thurs and Friday were strength stuff, 5x5 on some movements.
HSPU < Deficit with Weighted Vest
Pullups
Etc

THIS WEEKEND< WE DID OUR CF KIDS CERT! Awesome time

Tuesday, October 4th

Warmup:
General for the day

WOD1: Weighted Pullups
5x5 with no weight
then 5x5 with 25# DB
few sets of chinups

WOD2: HSPU
5x5

Cash Out:
1 hr later
YMCA Gymnastics,
Lots of HS Walks, Parallette Holds etc

Day of CORE

All Core and playday today

Consisting of:
Windshield Wipers from Pullup Bar
Planch work
Pbar Handstands
Handstand Holds against Wall
Toes to Rings (with butt on floor)
L Sit holds

Warmup:
Pushups
Strict Pullups
Some Mobility

WOD1:
1 MU, 10 Dips
2 MU, 8 Dips
3 MU, 6 Dips
4 MU, 4 Dips
5 MU, 2 Dips
***Dip in the MU, does NOT count towards the Dips for set.
***Ended up doing 2 extra MU, from not finishing a set of dips
Time:  6:22

Cash Out:
Sled Pulls
(seated, with feet pushing on tire)
Sled w/90# approx 50ft
:10 / :10 / :10
Sled w/ 140#
:12

REST DAY

Took another one!  Pretty sore today, was busy day. . .will get back after it tomorrow. Iron Cross work, wooohoooo!

10 Rds - 30 seconds rest between

10 Butterfly Pullups
6 Pistols (left leg only for me)
10 Sec HS Hold (no wall)
Rest = Winner Wins

Warmup:
General

WOD:
200 Single Jumps (one leg)
21-15-9
HSPU
T2B
200 Single Jumps (one leg)
TIme:

2 Min Abmat Test:
Rest 2 Min
2 Min Abmat Test

REST DAY

Warmup:
Who knows =)

WOD1: Ring Dip / Max Ring Hold Workout
RD             60#x7 / #60 x 6 / #40 x 5 / #20 x 7 / BW x 12
Ring Hold    30sec /   22      /     20     /     12     /    20  , after this, drop to max ring dips with band
***after last rep of Ring Dip, drop weight, jump straight to Max Ring Hold

Teach Class. . .
Then . . .

WOD2: AMRAP 15
10 Hand Clap Pushups
20 T2B
30 Jump Rope (singles, using just left leg)

Warmup - General

WOD1: Strength
DB Rows (seated on bench, bent over)
5 Sets of 8-10 Reps, worked up to 70# DB's

Ran class. . .
Following Class

WOD2:  5 Rounds
15 C2B Pullups
Max Handstand Holds
* Rest 30 seconds between rounds
Total Time: 1:40 / 1:40 / 2:10 / 2:02 / 1:32
HS Hold :   1:11 / :35  /  :40  /  :24   /  :24

Cash Out:
3 Sets of T2B
10 Reps, strict

Warmup:
Just Warmup =)

1.  DB Press (semi-sup)
40# x 8 x 4 Sets
40# x 6 x 1 Sets

2. Muscle Ups + Weighted
Accumulate 30 Total Reps
Worked up to 30# x 1 (sets). Missed on a 40# DB.
Finished the 30, with a final set of 8

3. Deficit Handstand Pushups, w/ 16# Weighted Vest
7 Sets of 3 Reps
2 sets of X with no vest

REST DAY =)

REST DAY   =)

Warm Up:
General Warmup for what I can do

Workout: 
Dynamic Bench
SS w/
Ring Pullups (Weighted first 3 rds) - 20#

1. 95# + 2 - 54#KB's (Black Band)
5/9 , 5/6 , 5/6
2. Bar + 2 - 70#KB's (Black Band)
5/8
3. Bar + 2 - 53#KB's (Green Band)
(drop to no weighted Ring Pullups)
12/8
**Bar was crazy! Without the quarters on there, the movement was tremendous. Once balanced out and got the hang of it, was much easier to balance the bar. Great stuff! Great work today!
Cash Out: 
Band Work for Triceps, Hamstrings

WOD: AMRAP 15 w/ Troys 16# Weighted Vest
10 Ring Rows
10 Pbar Deficit Pushups
10 Vups

Completed: 8 Rds + 20

Cash Out:
Practice Handstand Walks

Strength: HSDPU (using pbars, head to Abmat)
3,2,2,3,3
*** felt super weak today

WOD: 3 RFT
5 HSPU
10 Ring Dips (ext rotate at top)
15 T2B

Cash Out:
5x5
Strict T2B

SATURDAY & SUNDAY

OFF

Much needed. The Iron Cross work Fri night tore me up! Very sore.
Back at it tomorrow.

FRIDAY

Behind the Neck Press:
Pyramid up to 115x5 x 3

KB 1 arm Press
35# x 5 each arm x 3

Skill Work:
L Sit
Pbar work


Night:
Gymnastics
Worked on Iron Crosses
handstands
Muscle ups
Etc...

WOD:  For Time
10 MU
10 Abmat Situps
8 MU
20 Abmat Situps
6 MU
30 Abmat Situps
4 MU
40 Abmat Situps
2 MU
50 Abmat Situps
Time: 11:11

Cash Out:
Handstand Holds on Pbars
L Sit Holds

AND> we had a race. . and I won    :-)
http://www.facebook.com/video/video.php?v=2360702131971

TUESDAY

1RM Weighted C2B Chins
75x1. 85x1. 95xF. Failed few times on this.

WOD: 21-15-9
HSPU ( deficit, on 45's, to Abmat)
chin ups
30 sec L-Sit hold (paralletes)
Time: 12:50
***struggled on HSPU. Think shoulders still junk from max weighted Dips

Weighted Ring Dips
-establish a 1RM
75x1. 95x1. 130x1. 140x1 PR 145xF

WOD: 6 Rounds
5 Strict Pullups
Max rep Ring Dips

Cash Out:
Tabata Abmat Situps x 2
2, 8 round intervals

SATURDAY

1st Gimp Day

Strict Press
95x5. 95x5. 115x5. 115x5. 115x5
(used small box, sat on that...bar racked)
Then...

Strict Pullups
5 Sets of 7-10 Reps

FRIDAY

Mid-day
Box Squats 5x5
185# across
***these were tough!

Evening
Tabata - 24 rds
Kb swings
T2B
DU's
Total:

Rest 1 hr

Gymnastics...
Then...
Broke my fibula :-(

Buy In
General Warmup
Pullup warmup
Some mobility

1. Max Pullups
37. (lost the butterfly)

2. Deadlift 5x3
365# PR

3. 50 Burpees
Time: 2:22

Rest 45-1 hr

4. Clean & Jerk
5x3
135x3. 155x3. 165x3.(failed on 1st) 165x3. 165x3

Buy In:
Med ball Squats
Hip mobility
Box jumps

WOD1: Front Squats
205 x 3 x 3

Cash Out:
Box Jump 42'
5x5
Then...
Rolling Pistols into Box Jump 20'
3 Rounds of 5 each side

Buy In:
Few HSPU's, Pullups

WOD1: 2 Min Test
MAX Defecit HSPU on Pbars, head to abmat
Total 7

WOD: 7,6,5,4,3,2,1
HSPU (45's to Abmat) Slight deficit
Ring Pushups
Squats
20 Double Unders
Time: 7:56

Cash Out:
Barbell Rows
-Pyramid, work up to 195# x 5
then. . .
GHD Situps, 3 Sets of 20

SUNDAY

"GRACE" at TUFF


Time: 2:37

FRIDAY

Squat
205# x 10r x 3s

WOD: ":On The Rocks"
 AMRAP 12
12 DL (185#)
12 Pushups
12 Cal Row
Rounds: 6 r+ 6DL

4:30p
Buy In:

WOD: Bench Press
1RM
225x1. 245x1. 255x1. 265x1. 275x1. 285xF

Cash Out:
Snatch Work
65#

930-1030
GymKen

WOD1
1 Rope Climb
20 Burpees
2 Rope climb
15 Burpees
3 Rope Climb
10 Burpees
4 Rope climb
5 Burpees
Time: 5:22
***no feet on rope climb
Rest 15 Min

WOD 2: 3 Rounds
10 pbar dips (from biceps)
30 sec HS wall hold
15 Squats
Time: 4:43

Buy In:
Pretty much nothing

Workout:
1.
2k Row (light) - 9 min
Rest 5 Min

2.
50 Abmat Situps
Max Lever hold
30 Abmat Situps
15 T2B (no kip)
20 Abmat Situps
Max L Sit Hold
50 Abmat Situps
Score = Total time, - max holds time.
Time= 7:08 - 29 seconds of holds. TOTAL. 6:39 (winner)
Rest 5 Minutes

3.
2k Row (light)
Time: 8:48
Rest 3-5 Minutes

4.
3 Rounds
15 GHD Situps
10 Hip 7 Back Extensions

Cash Out:
Some Handstand holds
Mobility

Day at CFFP
745a
Buy In:
General Warm up
Hip Mobility

WOD1: Front Squat
5 x 5
185 x 5. 195 x 5. 205 x 5(PR). 210 x 2. 210 x 5(PR)

Cash Out: Snatch Work
Failed miserably today

1p
"Nate". As 30 min AMRAP
W/ Jordan. One working, one resting
Total- 18 Rounds

4p
"Pirate Girl"
15-12-9
Power Snatch (115#)
Burpees
400m Run
Time: 9:40 (used 95#)

Buy In:
General Warmup

WOD: "Hurricane Spice"
3 Rounds
15 HSPU
20 Wall Ball
25 Pullups
Time: 11:49

Cash Out
300m Row x 4
90 sec rest in between rds
.54 / 1:00 / 1:12 / .58

4:30p

Buy In: 

General Warmup

Hib Mobility

Strength: Back Squat 5x3 +

225x3   235x3   245x3   255x3   265x1(F on 2)   275x1

Rest 1 HR (Mobility Work in between)

6:00p

Buy In: 

General Warmup

Clean Prep

WOD: "Black and Blue" (CFNE)

10 Power Cleans 135#

10 Burpees

Time: 5:50

Cash Out:

Lever Holds

L Sit Holds

GHD Situps

THURSDAY

General Warmup

Workout:
21-15-9
OHS (95#)
Box Jumps
T2B
FAILED ON THIS WORKOUT. Wrist couldnt handle the OHS

Ended up doing, OHS with 95# for sets of 3-5, for X sets (a lot)...
with HS Deficit Pushups (2 45's, down to abmat)

+ Mobility

SUPER FRUSTRATING DAY

Buy In:
400m Jog
Some shorter sprints

WOD:
800m Run
Rest 5 min
800m run
Rest 5 min
400m run
Rest 1 min
400m run
Rest 1 min
400m run

Times: 3:02 / 3:00 / 1:17 / 1:38 / 1:33

Cash Out: 5 Sets
10 T2B (on field hockey goals)

TUESDAY

General Warmup

WOD1: Squat (frequency)
Few sets, worked up to 235 x 2

WOD2: Snatch Balance
Worked up to 115#. Still terrible with these
Rest 30 min

WOD: AMRAP 20
20 KB Snatch (10 each arm) 53#
15 Pullups
10 Ring Dips
= 6 Rounds Complete

AM Workout
Buy In:
General Warmup
Mobility

WOD1: Bench Press
4x4
205 x 4   215 x 4   220 x 4   225 x 4
Rest 10 Minutes
WOD2: "Itch"
3 Rounds For Time
10 Deadlifts #275
50 Double Unders
Time: 5:58



PM Workout
Split Jerk Work
Worked way up to 225# x 1

1 Hr of Mobility at TUFF


Evening:
2 hour of full court bball

Ready for tomorrow!

Barbara
5 Rounds For Time
3 Minutes Rest in Between Rounds
20 Pullups
30 Pushups
40 Abmat Situps
50 Squats
Splits: 2:51 / 9:31 / 15:55 / 22:49 / 30:20 total time

THURSDAY

Buy In:
General Warmup

WOD1: Deadlift
5x3
315x3   315x3  335x3  355x3  315x5   225x10
Rest 5-10 Minutes
WOD2:
400m Run
12 K2E
Complete Each Round every 3 Minutes

Rest 1.5-2 hrs
Then GymKen
Played on PBars and Flips

General Warmup

WOD: "Car Bomb"
21-15-9
C2B Pullups
Box Jumps (24')
Time: 3:43

WOD2: Row 300m x 4
Rest 1 Min between Sets
.59 / 1:02 / 1:07 / 1:05

General Warmup

WOD: Back Squat (frequency day)
185x5. 205x5. 205x5. 205x5

WOD2: 5 Rounds FT
10 Deadlifts (135#)
10 Lateral Burpees
20 Abmat Situps
Time:6:26

Cash Out:
2 Min x Max T2B x 3

First day of level 1. Did "Fran". No PR

:-(

Buy In:
Be lazy, barely warmup.

WOD: 10 Minute Ladder
1 Power Clean (155#)
1 Muscle Up
2 Power Clean
2 Muscle Up
And so on...
Finished: 7 + 8 power cleans

Cash Out:
GHD Situps
GHD Hip Extensions

CF Invictus
Buy In:
General Warmup
Snatch Grip Deadlift (deficit)

WOD1: Weighted Pullups
5 Sets
53#KBx2. 75#kbx1. 75x2. 75x2. 75x3

WOD2: 5RFT
10 pull ups
10 push press (95#)
30 Double Unders
Time: 7:15

Crossfit Invictus
AM WORKOUT: 7:30am
Buy In:
Jump Rope 5 Minutes
Hip Mobility
Shoulder Mobility
Warmup Front Squat

WOD: Front Squat
5-5-5+
135x5   155x5   175x5   185x4

WOD2: 15-12-9
Hang Cleans (135#)
Burpees
Time: 9:36

PM WORKOUT
6p Ish
4 Sets:
Bench Press - 2-4reps x 20X1   (205#)
Rest 90 Second
Sled Pull  (Prowler + 2x45#'s)  100m (approx)
Rest 90 Seconds

WOD: AMRAP 10
10 Burpees
200m Run
10 Ring Dips
Total: 5+8 Burpees

Active rest day.

Row 2k - 8-10 min pace

Some Handstands, plus on pbars

Stretching, mobility etc

Buy In:
General Warmup
Warmup for JT

WOD1: "JT"
21-15-9
HSPU
Ring Dips
Pushups
Time:

WOD2: Team Wod
Sled Push
Tire Flip
Sandbag carry
Tire Jumps

Friday / Thursday

FRIDAY

Buy In:
General warmup
Burgener Warmup

WOD: SKILL
Snatch Balance
Worked up to 115#

WOD: 21-15-9 + 200 DU's
Wall Balls (20#)
Pullups
200m Run
End with 200 DU's
Time: 12:59

Cash Out:
100 more DU's


Invictus WOD
THURSDAY

Buy In:
General Warmup
Hip Mobility
Shoulder Mobility

WOD1: Back Squat
4 x 2-4 Reps @30X1 (Tempo)
185x4   195x3   205x2   205x2   215x2

WOD2: For Time
1000m Row
100 DU's
Time: 7:19

OLYMPIC Night at TUFF

Snatch - 1Rm
Clean & Jerk - 1 RM

Snatch-
Technique.
at 95lb, felt so smooth, good Full Snatch.
Second i went up in weight, all fell apart.

Clean and Jerk
Worked up to 185lb,
then 195lb
went to 205, failed, but caught high.
went to 215, failed on the clean, caught low, elbows hit and i failed.

AM WOD:

Buy In:  
400m Run
Hip Mobility
Shoulder Mobility
Burgener Warmup

WOD:  Overhead Squat (technique)
Sets of 3-5, working up to 95#'s

Afternoon:  2:45p
CROSSFIT INVICTUS WOD
Buy In:
400m Run
Hip Mobility
Warmup Chest

WOD1: Bench Press
5 Sets of 3-5 Rep Range
205x5   225 x 4   225x4   235x4   245x2  drop set, 155#x7
Rest 2 Minutes then. . .
WOD2: Max Rep C2B Pullups
5 sets
7/6/4/4/4
*Trying to Pause for second at top
Rest 2 Minutes then. . .
WOD3:
3 Rounds for Time
25 Hand Release Pushups
400m Run
Time: UNDER 7:30. I believe it was 7:23

Cash Out:
Some Hip/Shoulder Stretching

REST DAY
-much needed after yesterday

Maybe play with some Double Unders


BUT, lots of Stretching for sure!

Buy In:
General Warmup
Hip Mobility
Shoulder Mobility
Movement Warmups

WOD1 : "Fran"
21-15-9
Thrusters (95#)
Pull ups
Time: 5:20

Rest 15 Minutes

WOD2: for time
Prowler push 75-100m (4 x 45#'s added)
5 Deadlifts (275#)
10 HSPU
15 OHS (95#)
150 DU's
200m Sandbag carry (80#)
Time: 22:39
*** DU's took me forever

Buy In:
400m Jog
General Warmup

WOD: 5 Rounds for Time
7 Power Cleans (135#)
5 Pushups 45# plate on back
200m Run
Time: 10:00

Cash Out:
Overhead Squat Practice (using hanging KB's)
Abmat sit-ups with Medball
Leg Raises

Play Day

Muscle Ups, few sets
HSPU, deficit. Up to 3 plates, head to floor
Lots of Double Under practice

6:30a @ CFFP

6:30am
Buy In:
Dynamic Warmup
Hip Mobility

WOD: (Strength)
Front Squats, ss w/ DB Strict Press
5x3 FS DB 55#
135x3. 155x3. 185x3. 185x3. 195x3

WOD: Metcon
AMRAP 12
10 DB Thrusters (45#)
10 Burpees
30 Double Unders
Rounds: 4 Rounds +6 Thrusters

Deadlift Session

Buy In:
Hip Mobility
Shoulder Mobility
Good Mornings
Shoulder Press (bar)

WOD1: Deadlift (establish 1RM)
Warmup up to 365#
385x1. 405x1(PR). 415xF. 415x1(PR). 425xF

WOD2: 3 RFT
20 KB Swing. (55#)
15 Pullups
10 T2B
Time: 5:46. (1st)

REST DAY!!!

Can't wait for the session tomorrow night.

1st Workout
Buy In:
Row 500m -light
Burgener Warmup
+ w/ bar

WOD: 3 Rounds for Time
350m Row
10 Thrusters (115#)
Time: 14:26

Run class, son rest an hour

WOD2: 3 Rounds for Time
10 Burpees
8 Power Snatches (95#)
6 Rolling Pistols (3 each side)
Time: 7:10

Cash Out:
Some stretching, call it a night

Buy In:
Warmup
Box Jumps
Stretches

Skill:
Power Clean
Work on pull
-technique
Up to 185# x 3

WOD: 3 Rounds for Time
3 Power Clean (135#)
6 K2E
9 Box JumpFs (30')
200m Run
Time: 4:52

Cash Out:
Toes2Bar
3 sets off 10
1 set ocf max hold L sit

Rest 2 hrs
Basketball for hr and half.

Saturday

Play Day

Double Under practice, 30 min
K2E sets between mess ups
Hip and Shoulder mobility

Buy In:
Squat work with medicine ball
Hip stretch

WOD1: Back Squat
Focus work, lighter weight, higher reps
135x12. 155x12. 185x5. 205x2. Drop Set , 135 x 10
REST 5 min

WOD2: 400m Runs
4 Rounds, rest 1 min between Rounds, for total time
Time: 9:20. *** first 400m was 1:20
REST 10 min

WOD3: Row 2k
Time: 7:50

Cash Out:
50 abmat sit-ups
25 v-ups

;jdsafds;kjfdsa;lfjsad;lfjdsaf;dsalk

WED

Buy In:
Burgener Warmup
General warmup
250m row

WOD: AMRAP 15
400m Run
15 DL (225#)
15 WallBalls (20#)
total: 3 rds + 200m

Cash Out:
Plank Holds
1:06 (90#). 1:00 (90#). 1:11 (100#)

Buy In:
Row 250m
Walking Lunges with plate overhead
"Cindy" 3 Rounds

WOD: 3 Rounds
Row - watts, 2x bw, max
2 Rounds
20 ring pushups
20 k2e
80# sand bag run. 100m
Rest between rounds
(2nd round did 15/15, 3rd rd did 10/10 on rpu and k2e)

Buy In:
400m Run
Burgener Warmup
Couch stretch
Hip mobility
Warmup for Front Squat

WOD1: Front Squats
5x3
185x3. 195x3. 205x1 (failed on 2nd)
205x2 (failed on 3rd). 205x3(PR)

Rest 30 Min

WOD2: 21-15-9
SDHP (95#)
HSPU (on 45# plates to abmat)
Time: 7:14
***died on these. Think still taxed Crome Grace on Sunday

Cash Out:
Turkish Getups
*used 55 and 35 KB's

Saturday - HELEN MEETS GRACE

BARBELLS FOR BOOBS EVENT @TUFF

AWESOME DAY!

WOD @CFFP w/ Homsey

Buy In: 

Hollow Rocks

to Superman holds

Clean Progressions

WOD1: Squat Cleans

Warmups

work up to 185# x 4  with few seconds rest between reps. 

WOD2: 6 Rounds for Time

90 Seconds to complete each round, extra time is rest period

3 Thrusters 135#

6 Hand Release Pushups

9 Box Jumps

*Total score is fastest and slowest round time, added together.

My Score was 60 Seconds

Cash Out: 

Hand Stand Pushups

3 Rounds

5 Reps

Then lots of Mobility 

Wed WORKOUT

"Jackie"

Buy In:
Shoulder Mobility
Hip Mobility
Burgener Warmup
Burgener Warmup with 45# x 2
Hip Mobility
Warm up Exercises

WOD: AMPRAP 20 (from Sealfit.com)
135#
9 DL
6 Hang Power Clean
3 PP
Total Rounds : 10 + 9 DL + 6 HPC

Cash Out:
Shoulder Mobility - Lacrosse Ball

PM WORKOUT AT GYMKEN
30 MuscleUps for Time:  7:35
*Ripped terribly at about Rep 20  =(

Handstand Pushups (on PVC bars)
all the way down, 5 sets of 3 *last set of 4

AM WOD
WOD1: Back Squat (Wendler Week 3, 5-3-1)
warmup
180 x 5   205 x 3  245 x 4

PM WOD
"Tabata Something Else"
Row
Pushups
Squats
Abmat Situps
Pullups

2:30p Workout
Buy In:
General Warmup
Hip Mobility
Shoulder Mobility
Jog

WOD: 6 Rounds
Rest 1 Minute between Rounds
3 Thrusters (95#)
6 Box Jumps (24')
9 KB Swings (53#)


PM WORKOUT
Training @ The Barn
1 Hr of Rolling
then off to GymKen for few hours.

Buy In:
General Warmup
Shoulder Mobility

WOD: Shoulder Press (Week 3 of Wendler, 5-3-1)
warmup
Used 165# as max (used 170 prior)
150# = 90%
5 x 115#   3 x 125#   2 x 145#***

WOD2: For Time
21 Ring Dips
Max Pullups
40 Double unders
15 Ring Dips
Max Pullups
30 Double Unders
9 Ring Dips
Max Pullups
20 Double Unders

Today

Active Rest Day
Jiu Jitsu at the Barn - 1 hr
5 x 3 Straight Leg Raises

Monday, 4th of July

@Homseys

Buy In:
Driveway Jog
Good Mornings
Ass Kicks

WOD: Wendler Deadlift Week 3
Used #410 as Max
275 x 5   315 x 3   355 x 6***

WOD2: AMRAP 8
5 Power Cleans (135#)
5 HSPU
Rounds: 6 + 3 PC

AM WO
Buy In:
General Warmup

WOD: for time
400m run
50 kb swings (55#)
40 wall balls (15#)
30 T2B
20 Pullups
10 bw bench (165#)
Time: 17:00

Afternoon Workout
Buy In:
Burgener warmup
Deadlift warmups

WOD: for time
DL-225#
Box Jump-24'
DL 12
BJ 21
DL 9
BJ 15
DL 6
BJ 12
Time: 4:26

CashOut: Stretch

Buy In:
400m Jog
Burgener Warmup
Hip Mobility
Warmup for Squat

WOD1: Strength.   Squat.  Wendler Week 2
warmup   used 270# as max. So 90% of
175 x 3    205 x 3   225 x 4*

Rest 15 Minutes

WOD2: 3 Rounds for Time:  (With Training Mask)
250m Row
10 Wall Balls (20#)
5 Power Cleans (95#)
Time: 7:58

Cash Out:
350m Row x 2 Heats (with Mask)
3 Rounds of Cindy
10 T2B x 3 Sets

Buy In:
Warmup , Stretch

WOD1: Overhead Press (Week 2 Wendler)
used 170# as 1RM for basis
115 x 3   125 x 3   135 x 2*

WOD2:
Thrusters  95#
Pullups
Set 1:  7 & 7  - Rest 1 Minute
Set 2: 5 & 5 - Rest 30 Seconds
Set 3: 3 & 3

Tuesday

Front Squats at Golds with Dave

135 x 3 sets of 5 Reps

GymKen at Night

Mushroom work
Muscle Ups  -  3 sets   8x8x6

Buy In:
Ass kicks
Shuffles
High Knees
Hip Swings
Front kicks
Side Kicks
Back Kicks
Good mornings

WOD1:  Deadlifts (Wendler week 2)
Using 410# as PR.   90% of that for the lifts Wendler week 2
Warmup
265 x 3   305 x 3   335 x 5*


WOD2:  8 Min AMRAP
100m Run
15 KB Swings 50#
20 K2E

Active Rest Day

Run:  3.5 Mile
right out of vista ridge, around, all the way to other entrance of Vista Ridge . . .sprint the last hill.
Slow jog, plus some walking with Roxanne on breaks.

Workout 1 10am
Buy In:
Burgener Warmup
Running Drills
Shoulder Mobility
Hip Mobility
Jump Rope

WOD (Strength)  Snatch (Practice)
65 x 1   85 x 1   95 x 1   115 x 1   125 x 1(PR)  ***Kinda ugly

WOD (Metcon) - For Time:
OHS 65# - 10 -9-8-7.....2-1
C2B Pullups 2-4-6-8.....16-18-20
Time: 12:34  (2nd place)

Afternoon Workout:
2pm

Buy In:
Warmup
Run
Jump rope
Warmup movements

WOD: 3 Rounds for Time
20 Box Jumps (24')
15 Ring Dips
10 DB Burpees (30# db's)
Time: 6:28 (1st place)

Cash Out:
Weighted Ring Dips - 30# DB x 5 Reps x 4 Sets
AbMat Situps - 100

Warmup - lots of stuff, hip mobility etc

AM WOD: Squat (Wendler Week 1 Squats)
90% of 1RM
165 x 5   185 x 5   205 x 7

PM WOD:  3 Rounds for Time
350m Row
10 HSPU
50 DU's
15:05  (DU's killed me)

Buy In: 

3 Rounds of:

Burpees, Pushups, Squats

Shoulder Mobility, 

Samson Stretch 

WOD: Shoulder Press (strict)

Wendler Week 1

warmup 

90% of 1RM used (170#)

105 x 5   115 x 5   135 x 3   135 x 3***

***I think the 170# as a 1RM was too high

WOD2: Weighted Pullups

5 Sets of 5

25# db for first 4

30# for last set

Cash Out: 

5 Rounds of Toes 2 Bar  8-10 Reps

Front Lever swings, progression practice

Buy In: 
Ass kicks
side lateral run
mobility - hip and shoulder
Burgener warm up

WOD1:  SNATCH
work on Snatch
started at 45#, went to 65#, then 85# then 95# x 3 Sets
WOOOHOOO

WOD2: "Nate" AMRAP 20
2 Muscle Ups
4 HSPU
8 KB Swings 55#
(with partner, they go one round, when finished I go etc)

1st Day of Wendler 5.3.1

 7:30 am - empty stomach, Coffee only
Buy In: 
250m Row
Hip Mobility
2 Rounds:
7 Med Ball Cleans
7 Air Squats
7 V-ups

WOD:  Wendler 5.3.1
Deadlift
Week 1
Using 370# as 90% of 1RM
240 x 5   280 x 5   315 x 7


PM Metcon: 
For Time:
350m Row
25 Wall Balls (20#)
15 Tire Flips
25 Wall Balls
350m Row
Time: 10:04


Cash Out:
Tabata Hand Stand holds , 6 Rounds
Foam Roll

Gymnastics at CFNE with Mel

Buy In: Obstacle Course
included. .
Pullups, Toes to Bar, Skin the Cats, Handstand walks, Pushups and Dips

Workout:
Lever Progression, Front and Rear
Pbar handstand holds
Planche work

Buy In:
Warmup
500m Row, slow pace

WOD1:  Back Squats 5-3-2-1-1
WU
205 x 5   225 x 3  245 x 2  255 x 1   265 x 1

WOD2: 50m Bungee Sprint  x 6
Partnered with Troy
Sprint 50 meters, switch, Sprint again. and so on
6 total sprints per person

EVENING:
Gym Ken

Buy In:
General Warmups
Row 350
Practice WOD Movements

WOD1: "Naughty Fizz"
3 Rounds for Time
500m Row
25 DB PP (30#)
25 Box Jumps (24')
Time: 13:16

Cash Out:
NOTHING  =)

STRONGMAN EVENT - Heavy For Heroes

My First One!!!!
Awesome day. Time to start hammering these lifts!

1st Event: Viking Press   205lb
60 Seconds
8 Reps

2nd Event: Car Deadlift
60 Seconds
15 Reps

3rd: Yoke
Sucked
Practice

4th: Atlas Stones
(find out weights)
got to 3rd Stone. Couldnt get grip, but could handle the weight!

WED

Active Rest, getting ready for Strongman on Saturday

Thrusters:
95# x 5 Reps x 3 sets
135# x 3 Reps
95# x 3 reps x 2 Sets

Handstand playing

Yuk, feeling blah today

BuyIn:
warmup movements

WOD1: Front Squat
135 x 5  155 x 3   155 x 3   135 x 3
went light today , focus on form

Cash Out:
Muscle Ups
Weight Muscle Up Attempts
Weighted pullups on Rings with 30# - 5 sets of 3 reps
Handstand practice

FULL REST DAY
much needed after yesterdays 2 WODS

Buy In:
Roll, Stretch, Movements

WOD1: DT
Mod'd with 135#
Finished under 10 Min
5 Rounds

WOD2:  Murph
Finished 51 Minutes or so

Cash Out:  1 Mile Run, Cool Down

Buy In:
2 Hr Seminar at Tuffs - So some pullups instruction and playing around

WOD: Hike Mt Monadnock
White Dot on way up : 1 hr
White Cross way down: Little less than hour

Cash Out:
GymKen,
Flips, handstands, plank attempts and football.

Somewhat OFF day

Worked in OHSquats...only up to 85# x 3-5R...more focus on movement today.

STRETCH STRETCH STRETCH

Buy In:
Warmup
Stretches

WOD1: Back Squat
wu
185x5    195x3 x4 Sets
*Felt good form, upright more, but terribly weak today. Not sure what the deal was, something didnt feel right

WOD2: For Time
1k Run (.62miles)
30 HSPU
1000m Row
Time: 14:05

Cash Out:
Leg Raises
Handstand Holds
Plank attemps, from Handstand Hold

Buy In:
Stretch
Row, lightly
OHP
Box Jumps

WOD:   Push Press x 1
(climbing)
wu
155, 165, 175, 185, 195PR, 205F, 205F, 195F, 185x2

WOD2: Row 500m
2 Heats
1:45      1:47

Buy In:   
Swings on pbars at Duncans, flow dip position. Gymnasticswod.com
Warmup bar pulls, play around, stretch etc 


1.  Power Clean x 3Rep
135x5   155x5   175x3  
195 x 3(PR) x 5  (Missed a few reps throughout the way. Finished strong, hitting all 3 in a row)

2.  “Dusty Buffalo”
In 5 minutes, complete:
30 Power Cleans (135, 95)
toes to bars

REST DAY
Finally!!!!!!
wooohoooo

Day at the Beach, soaking up the Sun.
Will roll out at night and stretch with PVC....getting ready for Tues!

Buy In:
Hike Pac Monadnock

WOD: "Diane"
21-15-9
Deadlift (225#(
HSPU
Time: 6:01 PR

Cash Out: 3 Rounds
5 Pullups (strict)
10 Pushups
5 Toes to Bar

"Kelly"
5 Rounds for Time

400m Sprint
30 Box jumps (24' min)
30 Wall Balls (20#)
Time: 26:42

Cash Out:
Practice Strongman.
Viking Press
245 x 2
200# = 60 seconds, 11 Reps
135x some warm ups
Practiced Yoke walk and Kegg carry

WOD1:  Front Squat  x 3
135 x 5 x 2
155 x 3  165 x 3  175 x 3  175 x 3

WOD2: "DT"

WED, 05/25

Buy In:
Foam Roll
PVC

WOD: 15 Minutes
10 Pullups - c2b
10 Ring Leg Raises (knees to chest)  ***Started with L sit holds, switched to these.

Cash Out:
Play on PVC, handstands, dips, push throughs etc

Buy In:
Foam Roll
PVC Stretch

WOD1:  Squat Clean  
Work up to 1RM
wu, 135, 155, 175  #
185 x 1  185 x 1
Drop down for Sets of 3 with 135# x 3 Sets

WOD2: 100 Burpees for Time
7:42

Buy In:
Foam Roller
PVC Work
movements

WOD1:  Squats  3R
185 x 5  205 x 5
225 x 3  x 4 Sets

WOD2: Regional WOD4
100 Pullups
100 KB Swings  (used 45#)
100 DU's
100 OHS  (used just 45# bar)

ME Nutrition Cert Day

Buy In: 

Seminar all day, some stretching, just needed some weights

WOD1: Bench Press

wu

185 x 5   195 x 5   205 x 5   215 x 3 

WOD2: Weighted Dips

35#

4 Sets til Failure

WOD3: Row

wu - bent over rows, with 135# x 8 reps

300 M Rows

Times :  .57,  1:06   1:05

WOD:  Pullups
35# x 4
40#  4 Sets of 4 Reps
rest few minutes
4 sets of 8 Reps - Bodyweight

Cash Out:
Some Core

Buy In:
Warm Up

WOD1:  Deadlift
Sets of 4
285x3
300# x 4 x 3

WOD2: "Salty Dog"
10 Rounds
15 DL (135#)
15 Pushups
Time: 13:54

Buy In: 
Warmup Drills

WOD:  Overhead Squats
wu 45
55# 65# 75#x3  85#x 3  
95# x 1R x 5S

Cash out: 
GYM KEN , few hours later.

Monday & Tuesday

USAWL Level 1 Cert

Monday & Tuesday

USAWL Level 1 Cert

WOD: “Air Force”
For time: Using 95# BB
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
***Every minute, on the minute you must stop and complete 4 Burpees before continuing


Time: 9 Minutes

Saturdays WOD

WOD1: "Cindy" @Man Expo
approx 2:30pm

WOD2:  Back Squat

This was THURSDAY WOD

Buy In:
Treadmill
Bar Warmup


WOD1:   Power Snatch
Up to Reps of 3
wu  , 95#
Sets 115# x 3 x 3 Sets

WOD2: “Filthy 50″
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings (35, 25) (used 35# DB)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14) (Used 15# - all they had)
50 Burpees
50 Double unders
Time: 30:05  *PR
***DU's killed me!

Active Rest Day

Basketball
1.5 hrs

Buy In:
10 Min on Treadmill

WOD1.  Front Squat
3 sets of 3 reps, across.
135 x 5  155x 3
165 x 3 x 3

WOD2.  “Satan’s Whiskers”
3 Rounds for time of:
10 C2B Pull up
10 Front Squat (165) ***Used 135#
10 Burpees


Cash Out:  95# Front Squat
3 sets of 8 Reps   Strict, slow 

@Golds
Buy In: 
Treadmill Jog

WOD: Deadlift 20RM
20 Reps
Warmup
225 x 20  (could have gone heavier)
315

WOD2: 7 Rounds
400m Run
12 Knees to elbows

Cash Out: 
Core
+
Vertical Dreams in Manchester for 2+ hrs of climbing!

@Homseys
Buy In: 
Warmups for the Workouts

WOD1: Back Squats 5-3-2-1-1-1
135x10x2 sets
185x8   205x3   225x2   245x1   255x1   275x1*
Cooldown: 135 x 8 reps x 3 Sets

Cash out: 
Pullups - Strict
35# KB on ground, Green band around waist. 4 Sets
End with 3 sets of Butterflies, until 5 consec Reps
Overhead Squats - work
bar x 1 x 3 sets
65#x1
75#x1***  HUGE PROGRESS with OHS

Buy In:
Basic Warmups for the workouts

WOD1:  Split Jerk / Push Press
SJ
wu - then work up to 1RM
135#   165#  185#  205#PR
PP  sets up of 5
wu - 115# 135#  165# X 2 sets of 5  PR

WOD2: 5 Rounds
10 HSPU
15 Pushups
20 Box Jumps (30')

GymKen WOD Day

Buy In:
warmups...muscle ups, dips, pull ups etc

WOD: 30 Muscle Ups for Time
Time =  9:33PR (1st time doing this)

Cash out: 
PBar Work
Mushroom Work
25 Floor Back Flips - no rest

Buy In: 
10 Min Incline Walk/Jog
Warmup WOD Exercises

WOD: Magic Hat No 9
AMRAP 9
9 DL's (245#)
9 HSPU
9 C2B
Total = 4 Rounds + 2 Reps

Cash Out: 
2 Rounds
8 HSPU
8 Back Ext

1st WOD: Back from VACA

On the Cruise:
I did workout, basic stuff, and ran. Sprints also.

Buy In:
10 min on Treadmill. With some incline jogging
+ Thrusters and Pullups to warmup

WOD:   AMRAP 7
"Open" Workout 11.6
Ladder
3 Thrusters (100#)
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
(Continuing jumping up by 3)
Rounds: 5 Rounds , 3 Reps
(4+3)
***was so winded...don't feel it was strength issue, as endurance issue. Complete Round fast than previous

Cash Out:
Abs

1st WOD: Back from VACA

On the Cruise:
I did workout, basic stuff, and ran. Sprints also.

Buy In:
10 min on Treadmill. With some incline jogging
+ Thrusters and Pullups to warmup

WOD:   Workout 11.6
Ladder
3 Thrusters (100#)
3 Pullups
6 Thrusters
6 Pullups
9 Thrusters
9 Pullups
(Continuing jumping up by 3)

AM WORKOUT: 10a. NO food since night prior.
Buy In:
Treadmill Walk/Jog - 10 min
Burgener Warmup

WOD: AMRAP 20
145# Power Clean x 5
Toes to Bars x 10
Wall Ball (sub'd with DB "thruster type") 20lb DB's x 15 Reps
Total - 5 Rounds

1st Day at OUR NEW BOX

Buy In: 
Warmup Movements

WOD: Deadlift
1RM
Warmups
225 x 5   285 x 5   315 x 2  345 x 1 365 x 1
395 x 1   395 x 1 PR***


























WOD2: Hang Power Snatch 
Technique Work
Bar
75# x 10
95# x 5 x 2 Sets


Cash Out:
3 Sets of Pullups, not Max

6AM:
Buy In: 
5 Min Tread mill, incline also
Warmup for C&J

WOD1: Clean and Jerk
(work to 1RM)
95 x 5   135 x 3
155 x 1   165 x 1   175 x 1  185 x F   185 x F
*Failed twice at 185, failed on the hang Pull

WOD2: AMRAP 20
400 M Sprint (Treadmill 7-8mph)
Max Pullups (shoot for 15, strict, then kep, then butterfly)
Total Rounds: 5

PM:
MMA & Jiu Jitsu

Buy In: 
10 Min Incline Walks
Good Mornings
45# 65# 95#

WOD1: Back Squat
5-3-2-1
135#x10   155x8   185x5
205#x5   225x3   235x2   245x1

WOD2: 5 Rounds
Overhead Bar- Walking Lunges (20 Steps) #50
Bent over Row x 10 Reps
10 Close Grip Pushups

AM - Jiu Jitsu






Afternoon: 


"Lynne"

Five rounds for max reps of:
Body weight bench press (used 170#)
Pull-ups (Butterfly at first, then reg kipping)

Cash Out: 

Ab Mat Situps

REST DAY

MMA/ Jiu Jitsu
1.5 hrs

30 Min Rest
Protein Shake

Gym

Deadlifts,
light Strick 135 x 10
185 x 10
225 x 5 245 x 5

Lat Pull Downs
100# up to 160# x higher reps

Buy In: 
Treadmill Walk
Exercise Warmups


WOD:  "My Frans"
Fran x 2
Scaled
21-15-9
Thrusters / Pullups
65# on Thrusters 
Rest 3 Minutes in Between these Rounds


WOD2:  3 Rounds
Thrusters 95#  x 5 Reps
Pullups  15 - 10  - 5 


Cash Out: 
3 Rounds
Leg Raises
Pushups


3 Rounds
DB Curls
V Ups on Bench