Front Squat- 3×5 @ 85% of your 1RM

155#

WOD:
4 Rounds For Time:
50M Bear Crawl
3 Muscle Ups (Subbed 9 dips and 9 chest to bar)
6 Burpee Box Jumps (24/20)
9 Butterfly Sit Ups

Time: 27:18 :(

jp

WOD: “Rollin’ on 20′s”
4 Rounds For Time:
20 barbell rollouts
20 double unders
20 toes to bar (Subbed V-Ups due to back)
20 box jumps (24″/20″)

Time: 29:54

Wow...  Back has been dicked up fora while and I haven't posted the light stuff lately.  

I did do this, but it wasn't pretty.  Back was still tender and had to take a muscle relaxer afterwards.  Double Unders and the rollouts really slowed me down.

jp

Mon to Wed

Mon
WOD:
“Light Grace”
For Time:
30 Clean and Jerks (75/55)
Rest 5 min Then….
“Light Fran”
21-15-9:
Thrusters (45/35)
Pull ups

Time for L. Grace was 2 something and 6 something for L. Fran

Tues

10!

Box Jump

Burpees

Pistol

KB Swing

Time: 16:20ish, but pistols were while hanging on to band

Wed

Run 400m

40 Hand Release Push-Ups

Run 300m, 30 HRPU

Run 200m, 20 HRPU

Run 100m, 10 HRPU

Time: 12:26

Scattered workouts

Wed
Back Squat 5-3-2
Ended with ????
Wod:
3RNDs – 10 Min Cutoff
5 Chest to Bar Pull-up
5 Back Thrusters @ 30# under BW (Done at 95#)
5 Toes to Bar
200M Run

Time: 7:50ish

Sat

Press 5-3-2

Ended with 125

WoD:

3 RNDS

130m Farmers Carry w/ 45# plates

10 Hanging Power Cleans with 90#

Time: 6:50

jp

Tabata Stuff

Tabata
Sit-ups
V-ups
Deadlift 135#
Total Reps: 212
Vups were the worst of the lot.

jp

Fri/Sat

Friday
Triplet of
10 - 65# push press
10 - Push-ups
250m Row
ARMAP 12
Rounds: 5

Saturday

1 rep max Full Snatch: 125# - Good and felt solid.  I was happy with almost everything on this lift, especially sticking at the bottom and solid OHS.   135# - Bad.  I am sure it is a mental block.  I feel like I am getting a strong enough pull, just not dropping under the bar.  :(

Then
Isabel
30 Snatches - 135# Rx, but I dropped to 95#
Time: 3:26 -- A bit too easy given the time, I should have gone to 115#

M-W

Monday:
Odd STR programming:
1-1-1 KB Snatch (2pood)
1-1-1 Barbell Full Snatch (115?)
1-1-1 Full Clean (135?)

WoD

With a kettlebell, do 8reps of…
-Round the body both directions (see 1st video below)
-Figure 8,(see 2nd video below)
-KB Dead Lifts,
-KB Swings,
-Clean and Press(4 per side)

Tuesday:

Strength:
Good Mornings- 5×5 – increasing weight each set (get comfortable with movement)
2 min rest btwn sets

WOD:
8min AMRAP:
8 Curtis P’s* @ 75#
8 KBS @ 2pd/
8 weighted sit-ups @ 45#
Reps was 2+2

Wednesday:

Strength:
Front Squat 7×3, then 1×3+
2 min rest between sets

WoD:

For Time
50 Wall balls
15 Front Squats @ BW (I did 95#)
50 Burpees
15 Front Squats

Time: 14:50ish

Sunday 5K Row

5K Row
Time: 21:44
Avg 500: 2:10.4

jp

Deadlift Friday

Deadlifts 3x5+
This didn't go well.  Got first set at 245, but the heavier weights just
didn't workout.

WOD
10 DL at 185
Run 400m
Rest 3 mins
Three times
Time: 12:13

jp

C&J plus Triplet

5 rounds of 2 reps
Clean and Jerk
125
1 min rest

2 rounds
1 min work, 30 seconds rest of...
Front Squat (BW was RX, I went 50%)
Ball Slam
Burpbee box jump
Count: 86

jp

Row, Push, Pull

2x500m sprints
1:43 and 1:54

Push-up and Pull-up Ladder
Rest between each step length it took to finish that step.
10 mins work
I got 9 of each.

jp

What Happen?

I'll start posting again tomorrow.  Almost two weeks from posting.

Bad jp, Bad

jp

Wednesday...

10x2 Sumo Deadlift
EMOM
Went from 185 to 225 to 245

10 min AMRAP
10 Sit-up
10 Deficit Deadlift (135)
10 Double Unders
5 reps plus 27.

DU slowed me down of course.

jp

Fri, Sat, Mon

Friday

Front Squat
5 sets of 3.  Don't remember the loading.  Bad
followed by
Partner WOD
50 Push Press at 115#
50 Wallball at 20#
Exchange bar and wallballs between partners each rep
Time: ???  12??

Saturday
2 Clean and Jerks every 2 minutes for 10 sets, increasing each time.
Ended at 155#, but was only doing Power Cleans

Then...

Lynne
5 Rounds for Max Rep:
Body weight Bench Press (I lowered the weight to 175 vice 195)
Pull upsNo time constraints, just get the work done...
Reps as follows:
6/17   6/17   5/12   3/8   3/12

Monday
Back Squat – 8 Rounds of 3 Reps
Increasing Weight each set.
Rounds start every 2 minutes

Did 190#, but failed on 195
Followed by...
Tabata Fran:
Thrusters Scaled to 75# from 95#
Pull-UpsFinished total reps of 33 and 36

jp

OK!

So I need to take some down time with the calf being all icky and stuff.  I didn't work out from Thursday to Monday.  First day back I coached and did the workout afterwards...  Tuesday and Wednesday as follows...

Tuesday
Press 7x5 ended with 105
WOD
Five rounds for time of
5 Push Press at 115#
Run 200m
Time: 12:20

Wednesday
Deadlift 7x5 ended with 275#
WoD
EMOM-10
2 - 75# hang snatch (Full required)

jp

Press and mini WoD

Did Press at 85# in the following pattern.

3 reps every 30 seconds x4
3 reps every 60 seconds x4
3 reps every 90 seconds x4
It was an experiment.  I was fatigued near the end, but not horribly.

Then for time
5 rounds
5 dead hang pull-ups
5 dumbbell press at 30#
30 sit-ups
Time: 10:50

Stretch

Steam Room

jp

Wall Ball, Box Jump, Dumbbell Snatch

Did a 20 AMRAP of the triplet

10 Wall Balls #20
5 each arm of Dumbbell Snatch at 35#
10 Box Jumps at 24"
6 rounds + 20

Calf is still bothering me.  Box jumps seemed to aggravate it a lot.  Moved to step ups after first round.

jp

Kayak

Spent two hours kayaking today

jp

Elisabeth like

21-15-9
115# Cleans
Dips (half of each set were assisted)

Time: 12:19

jp

Kettlebell and Turkish Get Ups

21 Right handed KB Swings
21 Left handed KB Swings
3 Right Arm Turkish Get Ups
3 Left Arm Turkish Get Ups

Repeat above pattern for
15/2
9/1
Time: 14:16

Triplet 21-15-9

21-15-9 of
Row for Cals
Sit-ups
Push-ups
Time: 6:21
Started with some Back Squats
135#
3 reps on the minute every minute for 10 minutes.

Nursing calf still so I didn't want to go too heavy.

jp

Diane... Of a sort...

“Diane”
21-15-9:
Deadlifts (225/155)
HSPU

I did only 185# as I am still nursing the calf injury.  Also I was only able to do the first half (larger half) of each set as a HSPU, the rest were done as an elevated push-up...

Still took forever.  Spieler I am not.

Time:  18:09

jp

Kayak Saturday, Med Balls Sunday

Went Kayaking for 90 minutes on Saturday in pretty smooth seas

Sunday

20 Min AMRAP
10 Wall Balls Sit-ups w/ 10# ball
10 Med Ball Cleans
~25m bear crawl

Finished 8 rounds plus Wall Ball Sit-ups

jp

Weighted Pull-ups

Finished with 50#
Failed at 52.5#

jp

10 Factorial Triplet

10!
Pull-ups
Ring Dips
Ab Mat Sit-ups
Time: ????

Pulls were easy.  All unbroken.  The Ring Dips however I think I am psyching myself out on.  First set was groups of three, then twos, then tried to do half regular and half with band, then one regular rest with bands, then all with bands.

Stupid Dips.

jp

Bench and stuff

First day back after calf pull.  Did full upper body to keep the calf isolated.

Bench Press 135#, 3 rps for 10 rounds on the minute

Then

10 rounds for time
1 dead hang L-pull up
10 med ball sit-ups
Time: 9:18

jp

sled pull and tire flip

Gym at P-cola has a tire drag/flip area.

I estimate that it is about 25m

Four rounds
25m tire/sled drag
25m tire flip
Rest 3-5 minutes
Fastest time: 1:35
Slowest time: 2:15 (pulled calf)

jp

KB, Burpee, Run

Took Friday off.  This morning I did four rounds of...
25 KB swing at 35#
10 burpees
200~ meter run
time: 13:00

jp

King Kong

“King Kong”
3RFT:
1 DL (455/300) done at 245#
2 Muscle Up done at 4 C2B and 4 Dips
3 Squat Clean (250/175) done at 115#
4 HSPU done with two abmats

Time: 9:55

jp

KB and Doubles

10 rounds of
10 kettlebell swings (35#)
20 Double Unders
Time: 20:50

As always the DB were slow.

jp

343

“343″
In Honor of all 343 first responders who died selflessly responding to the attack on 9/11



For Time:
100 Deadlifts 145/115 (Scaled to 135#)
100 Power Cleans 95/65 (Scaled to 75#)
100 Ground to Overhead 65/35 (Scaled to 50#)
43 Burpees

Took me a loooooooong time, even scaled....  54:35...  Amazing what motivation of those around you will do to help when versus working out on your own.

jp

Day one in P-cola

Overhead Squats 1RM effort: Ended at 125#

Karen:
5 pull ups
10 push ups
15 air squats
20 min amrap
Rounds 12 + pull ups

jp

WAAAAY behind

Rest Thursday

Friday - Sick but did...

For Time:
3 Rounds:
-3 Muscle Ups
-5 HSPU
-8 Toes2Bar
Followed by…
100m Lunge Walk
25 Burpee Box Jumps
3 Muscle Ups
Time: 23+ mins.  Being sicked really slowed me down.

Saturday & Sunday: Nothing

Monday

“Incredible Hulk” at 95#
AMRAP 20min:
5 Dead Lift
5 Hang Power Clean
5 Front Squat
5 Push Press
5 Back Squat

8 full rounds and through front squats

Tuesday

3 power snatches every minute for 9 minutes 

Then

four rounds for time of

25 med ball cleans (20#)

5 dead hang L-pull ups

Time:??? 12ish I think

Wednesday

“TOTF Benchmark”
For Time:
Run 200m
20 WB (20/14)
15 Box Jumps (24/20)
1 Round of Bear Complex (95/65)
15 KB Swing (1.5/1)
20 Burpees
100 Single Unders

Time: 12ish again - The bear slowed me down

Thursday Rest

Friday

TEAM WOD (Teams of 3)
For Time:
A: 100 KB Swing (1.5/1)
B: 100 Back Squat (135/95)
C: 100 Med-ball Sit ups

Others hold a)  bottom of squat, b) 45# plate press, c) top of push-up

Team finished at 15:24 rx

Saturday: Ran kettlebell seminar 

Sunday: Travel

Fight gone 1/2 bad

Fight Gone ½ Bad
3 Rounds (30sec each station):
WB (20/14)
SDHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (calories)
Rest

Total rep count: 119 (I may have missed a few based on others scores)

jp

1600/200

Four Rounds of
Run 400m
50 Squats
Time: 18:40ish

Olympic Lift Total

Three Attempts at each.

Snatch: 115#
Clean and Jerk: 135#

I got the C&J caught at the bottom with 155#, but couldn't stand it up.

Need more time to warm-up.

jp

Friday - Dead and Run

Had two down days due to travel.  I did get a small hike in with the wife on one of those.

Friday

10 rounds
3 Deadlifts at 225#
Run 200m
Time: 15:28

Some stretching

jp

Forget Friday. Kettlebell Cert. Bench Press, Hike

I can't remember what I did on Friday, that is what you get for posting late!

Spent the whole weekend at a Crossfit Kettlebell cert at Crossfit Verve.  What a great experience.  Greg Amundson was a great instructor, both motivating and insightful.  Highly recommend the experience for any Crossfit coach that wants to get more KB into their programming.  We didn't do a WoD for the weekend, but we swung that damn bell forever.  I was both tired and sore.  Good times!

 Monday the wife and I did a 3.6 mile hike and bench press (5,5,5+).

jp

Push, Squat, Run

10 rounds of
10 Push-ups
25m sprint
10 Squats
25m sprint

Time: 13:16

Some Turkish Get-Up practice

jp

Missed Saturday and Tuesday at Hotel

Saturday

3 Clean and Jerks at 115#
25m walk with 115# in front rack position
30 second rest
10 rounds in 14:39

Tuesday
Burpee/Dumbell Fran
21-15-9
Dumbbell Thrusters (30# Dumbbells)
Burpees
Time: 13:19

jp

Monday on the Road

Hotel Gym just sucks.  Not a lot to work with.  You think they could at least put in a pull-up bar...  That  would be cheaper then the crappy leg machines.  So it looks like a body weight week for me.

Three rounds of
50 double unders
15 air squats
10 sit-ups
5 burpees
Time: 21: 11

Then Ladder up one arm dumbbell snatch, two per arm.  Finished with 50# because that is as heavy as they had.

jp

Front Squat at 

5 at 95#; 5 at 125#, 7 at 145#

5RFT:
12 Box Jumps (24”/20”)
9 Ring Push Ups
6 Chest To Bar Pull-ups
3 Handstand Push Ups with 2 abmats

Time: 14:00

jp

Tues and Wednesday

Wed:

For Time:
45 Thrusters (1/2 Body Weight) (did 40% body weight)
Row 45 calories
45 Ring Dips (12 on rings, then moved to wall mounts, then added a band :( )

Time: 21:20

Tues:

Coached Hoover Ball, but didn't get to play

jp

Crossfit Total I

CF Total -
Back Squat: 205
Press: 125
Deadlift: 295
Total: 625

Bench and Mary

Friday - Bench Press

5 reps at 65% (135)

5 reps at 75% (155)

5+ reps at 85% (185 - but only got 4 reps)

Sunday
“Mary”
Complete as Many Rounds as Possible in 20 minutes of…
5 Handstand push-ups (2 ABMAT)
10Pistols (W/ Bench)
15 Pull-ups

6 full rounds - couldn't get another HSPU in.

jp

Thursday Swim & Squat

For Time:
250 M Swim, 5 Squats
200M Swim, 10 Squats
150 M Swim, 15 Squats
100 M Swim, 20 Squats
50M Swim, 25 Squats

Time: 20:10

Helton...

“Helton”
3RFT:
Run 800m
30 Dumbbell Squat Cleans (50lbs Rx, but I did 35/25/20 - decreasing each round))
30 Burpees

45 min cut off, but kept working until done at 51:14... 

This one sucked balls.  My knees are shot.  Runs were way to slow, but the squat cleans were the real killer.

jp

Tabata Tuesday

Tabata of Sit, Pull, Push, Sprawl

Sit-12
Pull-5
Push-5
Sprawl-7
Total: 29
STR was 3 x 2 Back Squat: 185#

B-1 and Grace

Saturday Hero WoD B-1
400m
21 KB at 1.5
15 Knees to Elbows
9 Ring Dips
3 Rounds
Time: 19:11 - Last man standing

Monday
Grace
30 Clean and Jerk at 135#
Rx at 12:11 - Again - Last man standing...

jp

Death by Box Jump

@ 115#
Press - 3
Push - 11
Jerk - 6
Box Jump 17+15
jp

Metcon Thursday

3 rounds max chest to bar pull-ups: 8/6/7 - It was more hands/callus pain
then strength/shoulders

Metcon
-25 Sprawls
-50 Sit-ups
-100 Single unders
-50 (total) Iron mikes (Jumping lunges) (25 a leg) (Subbed Lunges)
3:30 rest
-25 sprawls
-50 sit-ups
-100 single unders
3:30 rest
-25 sprawls
-50 sit-ups
Time: 17:44

jp

Mon-Wed

Took long weekend off due to tinged back

Monday
Snatch Ladder
Got 6 lifts to 125# - Very Sad

Tues
8 rounds
Row for Distance for 1:30
Rest 1:30
Total Distance: 3335m

Wed
3 rounds - NOT for time
2 Thrusters at 135# (Rx at 155#)
10 Deadlifts at 225# (Rx at 285#)
1 full lap (640m+)

Done

jp

Run - Burpee - Run

Run 800m - 4:24
Rest 3:30
50 Burpees
Rest 2:30
Run 400m - 1:50

jp

Dead Lift and Tabata Row

2RM on Dead Lifts.

I got 315# which beats my 1RM…  :)  Happy Days!

Tabata Rows for Calories – I got 7 on each round.

jp

Sun Swim/Mon Clean and Jerk

Sunday
Made it to the local Gym and did some swimming.
5 rounds
25 yard swim then 25 push-ups
Time: 15:00ish

Monday
Every Minute on the Minute for 15 mins do 1 Clean and Jerk - Full Squat
Cleans only.
I did 115# - Did one power clean at 14 so had a 10 burpee penalty
afterwards.

jp

Rested Wed and Thur (except for deadlifts on Thursday)

Friday:
High Bar Back Squat 3x5 at 155#

Then For Time:
With 45# bar
50 back squats
25 Hanging Squat Snatch
25 Hanging Squat Clean
25 Press
25 Bent over back rows
Time: 11:43(ish)

Press, Row, Clean, Snatch

Press 10-8-6-4-2 ended w/ 115#

5 Rounds For Time:
10 Pendlay row 95/65
10 Squat Cleans 95/65
10 push press 95/65
1 power snatch 95/65

Did 85# at 26+ mins

jp

Friday, Sunday 'Funday', and Monday Grind

Friday

STR: Romanian Dead Lifts - 3 Set of 10 reps (?#)

WOD: 3 RFT:
15 Deadlifts 185/115 (175#)
10 HandStand Push Ups (5 Negatives and 5 push-ups)
Time:???

Sat: Played at Crossfit Omaha's fund raiser and had a good time. 3 team workouts for the day left me pretty tired, even if we scaled them all.

Monday:
2 min AMRAP Double Unders: 42
Tabata Front Squats @ 95: Total Reps 32

jp

Time off and Workouts

Been working on the deck.  Took Sat to Tuesday off as it was 100 degrees and I spent 8+ hours a day in the sun.

Wed:
3 rounds
25 Cleans at 115#
25 Box Jumps
25 Sit-ups
250m row
Time: 22:15ish - suppose to be 4 rounds, but figured that was enough.

Thursday
Coached the AM and did last Tuesday's workout for myself

Push Press 2 Rep ended at 145#, but failed at 155#

Then

4 rounds of
250m row
rest 30 seconds

rest 3:30

Then 4 rounds
 250m row
rest 30 seconds

killer.

jp

Thur Row and Fri Ground to Overhead

Thursday STR:
Back Squats: 5, 5, 5+ -> I did 155# with 8 reps on last set
Then
Row 3K: 12:50ish?

Friday

5 Rounds
15 ground to overhead
15 bar facing burpees
Time: 21:14 at 75#

jp

Fun with Wall Ball and Overhead

Tuesday

DEADLIFT:
5, 5, 5+ max reps.
Did 225# with 8 reps on final

WOD:
Chipper:
400m Wall Ball Carry
50 Wall Ball
50 Wall Ball Situps
50 Medicine Ball Cleans
Time: 17:24ish

Wednesday
7 Rounds for time:
7 Over Head Squat (95/65lbs)
7 Ring Dips
7 Box Jumps (24″/20″)

I did 75# on the overhead and used the blue band on 5 of 7 dips

Time: 15:34(?)

3-3-3-3-3
Push Press ending with 145 - Think that is a PR

WOD
20min AMRAP of
5 dead hang pull-ups
15 double unders
25 lunges (Rx was Iron Mikes)
6 (or 7) +21

jp

W-Su Need to report sooner

Wed
4 Deadlifts
3 Hanging Power Cleans
2 Front Squats
1 Push Press
115#
20 Min AMRAP - 17 rounds

Thur - Mobility

Friday
20 unbroken back squats at 140
then
5 Rounds for time:
5 One Arm KB Snatch (each arm) 35#
5 One Arm Overhead Squat (each arm) 25# dumbbell
5 strict pullups
Time: 11+

Saturday
3 rounds for time of
15 wallballs 20#
20 kettlebell swings (35#)
25 abmat situps

Time: 7:10

Sunday
Rest w/ a short walk

jp

Power Snatch and Slam Ball

For 10 minutes, every 30 seconds
3 power snatch at 95# and 3 slam balls at 25#
If you fail, finish rep and rest until next cycle do
2 power snatch and 2 slam balls
If you fail, finish rep and rest until next cycle do
1 power snatch and 1 slam ball
Failed three at 4 mins and 2 at 16 mins.

jp

Friday and Monday

Friday

10!
Overhead Squat (65# Lighter then Rx, but still trying to go easy on the hamstring)
Burpee Pull-ups
Time: ???

Monday

20 Body Weight Front Squat (I dropped to 135#)
400m Run
50 Hand Release Push-ups
50 Air Squats
50 Double Unders
1000 m row
Time: 21:30ish

We had to many folks so we had to split the row first for some, to include me.  Also 'suppose' to add extra reps on the BW FS for each 10# lower, but again, the hamstring...  Getting better, but still tender...

jp

Deadlift and Killer WoD

5-5-5 Dead's  Still nursing hamstring so it was pretty light

WOD
4 Rounds for Time:
5 power cleans (135/75) - I did 95# but 9 reps
25 Wall Ball (20/14)  I did 15 due to hammy
25 Butterfly Sit-ups
250m Row

Time: 21:04

Monday to Wednesday 11 to 13 June 2012

Monday
Str - SQUAT CLEAN – Work up to 1RM (Still nursing hamstring so only went up to about 75#
WOD - 12 minute AMRAP –
-1 Split Jerk from the rack @ 90% 1RM (Done at 65# from the ground)
-200m run (Done as 100m Row)

12 rounds

Tuesday - 5 Rounds for Time:

- 10 reps Back Squat @75% Bodyweight (Hamstring - Did at 65#)
- 10 Box Jumps(Hamstring - used 12" box :-/ )

8:00

Wednesday - Five Rounds for time;
- 1 rep press (85% 1RM )
- 1 strict pullup
- 1 press
- 3 strict pullups
- 1 press
- 5 strict pullups

Time: 12:55 done as Rx at 115  

Finally a non-hammy workout!

jp

Tue to Sat

Tuesday
10!
Bodyweight Bench Press
Kipping Pullups

Started Bench at 165, but ended at 125.

Time: 12????

Wed

DEADLIFT - 85% 1RM One Rep On The Minute for 15 min (Hamstring still - I did 95# slow for the stretch)

WOD:

5 Rounds of…
3 min AMRAP
3 Hang Power Cleans (165/95) - Again I did 95# for Hamstring
6 pushups
9 knees to Elbow
1 Minute Rest

Reps: 11+10

Thur
WOD:
For Time:
750m Row
15 Handstand Pushup
500m Row
10 Handstand Pushup
250m Row
5 Handstand Pushup

Time: 12:??

Handstands were the goat.  Only did Halves or Negatives w/ push-up

Fri

Push Press at 10, 7, 5, 5, 5 ended with 125#?

Sat

Fontenelle Forest with Granddaughter and Wife

jp

Monday

A nice metcon was programmed, but my hamstring has kept me at a much reduced capacity.

Rx
8 rounds of...
8 front squat at 95#
8 deadlift at 95#
100m sprint
30 sec rest

I did
8 rounds of
8 air squats
8 deadlifts at 55#
75m row
30 sec rest

Hamstring felt good, but did 'ting' once or twice.  Slow and easy.

jp

well, well, well...

Took all of Memorial Day weekend off.  On Tuesday we had alternating tabata squats and sit-ups.  8 rounds of each.  I got 242 rounds.  Not too shabby.  Then 4 x 100m sprints.  On the 4th one I pulled my hamstring. Down hard for the rest of the week. :(

Saturday at home I did
10!
Ring push-ups
Sit-ups
9:30

jp

Air Force WOD

Friday of Memorial Day Weekend

20 Thrusters
20 Sumo Deadlift High Pull
20 Push Jerk
20 Overhead Squat
20 Front Squat
Rx at 95, but I did 75
Every minute on the minute stop and do 4 burpees
Time: 13:57
That would be 56 stinkn' burpees!

jp

Thursday AMRAP 15

15 min AMRAP of...

4 pistols (I used a bench at the bottom but free hands)
4 pull-ups
4 Hand stand push-ups (I got into the handstand, held, then dropped to a push-up)

Rounds: 9

It was a lot slower then others, but that was becuase I was having issues with HSPU, as always.  Also, I didn't use a bar or band to help counter balance the pistols which made them harder and slower.

jp

Team Snatch

16 Power Snatch @ 65#
16 knees to elbows

16 Power Snatch @ 65#
16 GHD Sit-ups

16 Power Snatch @ 65#
16 knees to elbows

Partners did each pair and both had to complete before moving on.
Finished in 8:43

Row 5k

Row 5k
21:22ish

Monday Curtis P's

Monday

50 Curtis P's @ 75/35

25 Ball Slams (25/12)

50 Wall Balls (20/14)

25 Box Jumps (24/20)

18 Min Cutoff

I got through 14 Wall Balls. The Curtis P's (Power Clean, Lunge - L, Lunge
- R, Push Press) killed my knees. I've iced three times today to help
recovery.

jp

Tuesday and Wednesday

Tuesday
Overhead squat
5-5-5-5-2
Ended with 115#
Then
15 amrap of
3 overhead squat at 65#
12 double unders
7 rounds + overhead squat @65#
Wednesday
100 body blasters in 20 mins (Burpee to pull-up to knees to elbows = suck it!)
Only got 64! And tore up hands.
jp

Wed-Friday plus Monday

Wed:???

Thur: Worked on full squat cleans

Friday: 10! OH Squat at 65# and Burpees

Monday: Mobility/Flexibility WOD for a whole hour

jp

PTP Continues

Buy-in:
Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups

PTP WOD: Day 6
Deadlift

Set 1: +5# from Day Five, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (175#)

Press

Set 1: +2-5# from Day Five, 3-5 reps (95#)
Set 2: 90% of Set 1, 3-5 reps (85#)

Cash out:
3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.

Started with 95# and ended with 105#

jp

Tired

Buy-in: 
Jump rope, 5:00

PTP WOD: Day 5
5 RFT
30 squats
20 KB swings (Russian, 24K/16K)
10 pull-ups

Time: 13:58

Cash out: 
Jump around a bunch. Find something outside to jump on, or over. Do that a bunch of times, or until it stops being fun.

Med Ball Stuff

Five rounds for time of...

10 x Med Ball Cleans
10 x Overhead med ball walking lunges
10 x Med Ball Sit-ups

Time: 14:04

Shessh... Record your workouts already...

Wednesday

PTP WOD: Day 3

Deadlift
Set 1: +5# from Day Two, 3-5 reps (195#)
Set 2: 90% of Set 1, 3-5 reps (185#)
Press
Set 1: +2-5# from Day Two, 3-5 reps (85#)
Set 2: 90% of Set 1, 3-5 reps (#80)

Cash out:
Back squat 5-5-5-3-3-3 Ended with 195#

Thursday

Skill work on Squat Cleans mostly

Friday

Day Two's weights

Cash Out

Death by Box Jump starting at 5.  I got 23+12 reps

Tuesday

PTP WOD: Day 2
Progressive Warm up
Deadlift
Set 1: +5# from Day One, 3-5 reps (190#)
Set 2: 90% of Set 1, 3-5 reps (180#)
Press
Set 1: +2-5# from Day One, 3-5 reps (80#)
Set 2: 90% of Set 1, 3-5 reps (75#)

Cash out: 
5 RTF
10 KB snatches, 45/30 (5L/5R)
10 one-arm (Russian) swings (5L/5R)
10 burpees.

Time: 8:53?

Day one of the PTP

Buy-in: 3 rounds of 0:20 handstand hold + 15 KB swings (Russian), 24K/16K +
10 box jumps (20″)
Deadlift: Warm up with some DLs at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (185#)
* Set 2: 90% of Set 1, 3-5 reps (165#)
Press
* Warm up with some presses at lighter weight
* Set 1: 60% of 1RM, 3-5 reps (75#)
* Set 2: 90% of Set 1, 3-5 reps (65#)
Cash out: 3 rounds for time of 30 double-unders + 15 KTEs - 8:00
jp

Friday/Saturday

Friday
2 60 second rounds of Clean and Jerk (115#) w/ 60 second rest between sets.
I got 6 C&J's each round
Rest 60
Then
4 rounds of
50 situps
400m run
Time: 11:45?

Saturday

Three Rounds of
30 wall balls (20#)
30 box jumps (20")
Time: 14:30

jp

Burp, Med Ball Clean, Box

10! of
Burpees
Medicine Ball Cleans
Box Jump
Time: 15:45

Deadlift and Press

Max effort Deadlift

305 - New PR

Press
125

Catching up again

Friday

1/2 a Murph

1/2 mile run
50 pulls
100 push
150 squats
1/2 mile run
Time: 27ish

Monday
3 rep Full Snatch
I got 65#, but not the 75# in a full

Tuesday

30 Muscle ups for time
Did jumping muscle ups
10:53

jp

Alternating Tabatas

Alternating Tabata
KB SDHP (55/35)
Situps
Reps: 171


Some double under practice.


jp

Quick AMRAP

Warmed up

three rounds

20 sit-ups
10 kettlebell swings
5 ring dips
Time: 3:45

Snatch practice with PVC
jp

Saturday

Snatch Practice

Back Squat

12 rounds, 2 reps every thirty seconds
Started at 185 but dropped to 135.

jp

A whole week!

Week was all messed up due to the level 1 cert on Wed/Thurs

Monday:
Complete as many rounds and reps as possible in five minutes of:
115# Thrusters x 5 reps
Pull-Ups x 10 reps

Rest exactly five minutes, then

Complete as many rounds and reps as possible in five minutes of:
Burpees x 10 reps
Wall Ball x 10 reps

Thrusters/Pulls - 2 rounds plus 8 pull-ups

Burpees/Wall ball - 3 rounds + 6 burpees

Tuesday

15 min row

PVC Pipe Snatch practice

65# Bear Complex for the movements

Wed

Fran

21-15-9

Scaled to 65# thrusters and pull-ups

time: 7:45

plus a ton of very slow tight skill work on the pvc pipe

Thur

triplet of 8 push-ups, 10 medball cleans, 12 sit-ups

AMRAP 8 min

5 full plus 20

plus a ton more of slow, tight skill work

Friday - Rest...

jp

Sunday Couplet

10 reps - 135# power clean
50m farmer's carry with 45# plates
Three rounds
time: 11:45

Thursday/Friday

Thursday:

20min AMRAP:

Row 15cal
15 Wall Balls (20/14)
15 Toes Through Rings

4 Rounds + 7 Toes through rings

Friday:

15 min AMRAP:

7 Push Press (95#)
10 OH Squats (45# :( )
15 20# Med ball Sit-ups

Rounds: 6 full. Rx was 135# for each, but I wasn't going to hit that with overhead....

jp

Rahoi

Rahoi

12 min AMRAP:
12 24/20in Box Jump
6 95/65# Thruster
6 Bar-facing Burpees

4 rounds plus 12

Travel

Away for weekend.  Lazy.

Tuesday:
50 x situps
run around block w/ 25# plate
40x Doubles (80 singles)
run around block w/ 25# plate
30x kettlebell
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
10 x burpees
run around block w/ 25# plate
20 x box jumps
run around block w/ 25# plate
30 x kettlebell
run around block w/ 25# plate
40 x doubles (80 singles)
run around block w/ 25# plate
50 x sit-ups

Time: 54:25

Friday and saturday

Deadlifts fri
Sat in canon alley
50 push ups
100 squats
300 single jump rope

Screwy Day

Suppose to be a two'fer, maybe even three, but the work schedule screwed it all up.

The 'plan' was some skill work/mobility wod in the AM and Tac Fit in the afternoon and maybe Unit PT at the end...

I did the AM work as scheduled.  1K row followed by 20 mins of Snatch skill work and 20 mins of mobility.

Then the VTC messed up afternoon PT and then I was just tired for Unit PT.

And that is why I like AM workouts...

jp

Clean Jerk

1-1-1-1-1 Clean and Jerk

Did  few reps at 65# to warm up going full squat clean.

Worked up to full squat cleans at 115# with solid split jerk.

Moved to power cleans to 145# max with not so solid split jerk.

jp

Two'fer Tuesday

AM
Spin 20 mins
stretch 30 mins

PM
Skill: Romanian Deadlift and Squat Cleans
21-15-9 of
Burpees
Pull-ups
Time: 6:32

8x400m

Monday WOD was running 400m, eight times with a 90 second rest.
I averaged a 1:30 for each run.
Still trying to recover my shoulder so this was a second workout without any
chest/shoulder work. We will see what happens tomorrow.
Also - I did the math. 'If' I had put my hat in the ring for the Open, I
would have ended at 1038th place for men 45-49 years old. Page 17 of 21.
:-)
jp

Annie

Annie

50-40-30-20-10

Double Unders
Sit Ups
 Time: 19:13

I did all the double unders which slowed me down.  Best string was only 8.

jp

12.5 and Team WoD

I did 12.5 at tacfit
3 Thrusters at 100#
3 Chest to Bar Pull-ups
6-6
9-9
12...

I only made the full sets of nine and six of the twelve for a score of 42. :(

Planned on going to Terminal Velocity, but they moved up the 12.5 to Friday and I didn't want to hit it twice in a row.  Shoulders were already tweaked.  So Tacfit had a team WOD

Two person team, one working at a time on
70 55# KB swings
40m Tire Flip
70 assisted pull-ups
400m run
40m tire flip
70 tire jumps.

Smiley and I finished in 13:50...

jp

Wednesday Doubles

AM
10 reps of 2 push press at 115#.
L-Sits
PM
50 Thrusters at 45#
30 Pull-ups
400m Run
Two Rounds
Time: 22:52
Suppose to be three rounds, but doing it on my own I just didn't have the
motivation.

jp

Elizabeth

21-15-9:

Clean 135# - Completed at 125#
Ring dips - Rounds 2/3 used small red band

Time: 13:40ish?

I forgot...

jp

10! Deads, Kettle, Jump

10! of
185# Deadlift (60% 1RM)
2x Kettlebell swings
Box Jumps (20")

Time: 14:40
Deads were all done unbroken which is nice.

jp

What happen

Wednesday:

5 RFT
12 Wallball shots 20/14#
12 Toes-to-bar
Time: 10:10
--------------------
Thursday:
Open Wod 12.4
150 wallballs
90 double unders
30 Muscle-ups
12 min cut off.
I got 125 wall balls

-------------------------
Friday:
Split Snatch Skill work

Ended with a 95# that was OK, but had a bit of a press at the end.

jp

Tuesday 13 March

Tired.
AM
Spin 30 mins
Stretch/walk 20 mins
PM
Warm-up
Strength: 15 reps in 20 mins of 85% of 1RM Press. I used 115 and worked my
way up.
WOD: 4 rounds of 50 squats and 400m run Time: 17:36
Tired.
jp

Squat Clean and Split Jerk

Strength Workout
Squat Clean and Split Jerk 1RM - I ended at 135# with a full squat. Then I
got scared at 145# and couldn't (wouldn't) drop under the bar for the squat.
WOD
3 rounds
25 push-ups
25 squats
15 wall balls
250m row
Time: 13:56
jp

Tabata This

20 seconds work 10 seconds rest
8 rounds each of
SDHP at 65#
Squats
Pull-ups
Push-ups
Sit-ups

Lowest rep counts
Mine was...
7-9-4-4-11...   I Think...

jp

Spin and Open 12.3

Did 30 minutes of spinning in AM.

Afternoon at Tac Fit was Open WOD 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″ box
115 pound Push press, 12 reps
9 Toes-to-bar

I got four full rounds and 14 box jumps.  The killer was the push press that really wore me down quickly and ate up the most time.

jp

Strict Press

5-5-3-3-1-1-1-1
Strict Press

45-95-115-120-125-130-135-140

I think 140 is a new PR.

jp

Two for Tuesday

AM
Spinning on the bike for 40 mins
PM
TacFit
70% of 1RM Deadlift (210#)
2 lifts each minute for 10 minutes
Then
Row 500m all out sprint
Rest 3:30
Four Rounds
Try to stay within 10 seconds of best time.
Best time: 1:41 (1st)
Worst time: 1:56 (4th)
Fail! :)
Lots of stretching (Super Squat)
jp

Evil little AMRAP

12 min AMRAP (reps):
Ground to Overhead (95lb/65lb)
* (Either a snatch, clean and jerk or push press may be used to take the bar from the ground to overhead.)
Every minute on the minute, do 2 burpees.


54?  Rx
jp

Wed and Slugville

Wed

“Sumo-Jackie”

100 Sumo deadlift highpulls with just the bar (45/35)
50 Thrusters with the bar (45/35)
30 Pullups

Time: 12:25???

Thurs/Fri

Was sick.  Having balance issues.  Didn't do ANY workouts...  Didn't even make it to work.

jp

Two a Days

AM
6 RFT of:
5- Front Squats (115)
10- KB swings (45)
*Front squats must be cleaned from the ground.
Time: 9:37
PM
Skill:
Buy-in Negative Muscle-up progression
WOD
Press -- 5,3,1,5,3,1,5,3,15,3,1,5,3,1
Each set is performed on the minute:
5's loaded at 70% of 1RM,
Add 5-10 for 3
Add another 5-10 for singles
I did 85, 95, 105 for 5,3,1 respectively
All reps complete except I only got 2 on the last 3 rep.
jp

Monday AM

5 rounds for time
10 Pistols
Overhead Walking Lunges (45/25)
10 KB Straight Leg Dead Lifts (70/45)
Overhead Walking Lunges (45/25)
Time:11:38

Games 12.1 - Burpees in 7 mins

The Crossfit Games Open Workout 12.1

AMRAP in 7 minutes of Burpees touching a six inch target over head...  The new games standard.

I got 70 on the nose.  Missed a few jumps and that didn't help.

jp

Thursday & Friday

Thursday

Spin for 45 minutes

Friday

Muted Bench off the floor

5-5-3-3-3-1-1-1-1
Ended with 210.

jp

Med-ball Squat Clean Wallball and Hand Release Push-ups

Wed
50 each of Med-ball Squat Clean Wallball and Hand Release Push-ups
Time: 8:40

Lots of stretching

jp

Monday & Tuesday

Monday

Row 1K
10 Deadlifts at 185#
5 rounds
Time: 28:20

Tuesday

AMRAP
Back Squats at each weight

185# - 5
155# - 16
125# - 32

jp

Friday ship board

100 burpees im 9:54
Then dead hang pull-ups (5) kipping (13)
Stretch
jp

More ship

Monday - 10 rounds
Row 10 calories
10 burpees
19:18
Tuesday - 5 rep dumbbell press
Ended with 65 lbs
Then
7 rnds
55 lbs farmer carry and 10 push-ups
Wed
Snorkeling 20 mins and kayak 1 hour
Thursday
Tried db snatch but ship to bumpy. Weighted pull-ups ended with 50 lbs
Run 1/8 mile then 10 push-ups for 10 rounds.

Sunday on ship

5 rounds
1 HSPU
3 burpbee
6 35 lbs kettlebell swing
9 squats
12 sit ups
Time: 9:43
HSPU became Handstand Negatives after round 3.  Ships movement really doink'ed with balance all cruise long.

Then 30, 20, 10 med ball sit ups using 20# dumbbell.

Saturday on the ship

Dumbbell Fran
Used 30# dumbbell
21-15-9
Time 9:45
jp

Swim and push ups

50m swim (I think) and 25 push-ups.
5 rnds
Time:18:00

Mon and Tuesday

Monday
5 Rounds for Time
10 Burpees
20 Situps
40 Squats
Rest 90 seconds

Time: 18:20

Calf started acting up on the squats! :(

Tuesday

Zercher Squats
5 – 5 – 5 – 5 – 5

Ended with 145# that felt pretty good.

jp

Sunday Row

Took a rest day on Saturday

Sunday:

row 2K
rest 3 mins
row 1.5K
rest 3 mins
row 1k
rest 3 mins
row .5 k
Result: Tired!  This was a real gasser.

2K was 8:12
1.5K was 6:19
1K was 4:07
500m was 1:52

Thought I was going to loose it at one point.

jp

Wed, Thur, Fri

Wed I did a Bench Press strength workout.

95# 3 reps every 20 seconds for six minutes

Then 5 rounds of 10 GHD and 10 knees to elbows in 4:55

Thur
Spin bike for 40 mins

Fri

10!
205# Deadlifts
hand release push-ups
time: 8:20

Then some Snatch skill work.

jp

6 rounds of One minute each for max reps

Med ball situp - 20#

KB Swings - 35#

Double Unders - (I did two rounds as singles and then switched to standing knees to elbows (engines) becuase of calf pain)

Rest

Ended with 364 reps

Back Squats

Back Squat
3 reps every 20 seconds for 6 min.
I set the bar at 95#. Finished each rep around the 9-11 second mark.
Stayed on the bar for three sets, came off for one.
Then
10 min AMRAP of:
5 lunges (each leg)
10 parallet shoot through
Finished four full rounds, lunges and 3 shoot through.
jp

Pulled Calf

So Tuesday's Filthy Fifty pulled the calf pretty bad.  Didn't do any work outs on Wed/Thur.

Friday was pure upper body...
30 sec pull-ups
60 Rest
5 rounds
72 pull-ups total
4 min Rest
5 rounds of
8 HSPU (subbed 95# strict press because of the shock on calf getting down)
12 dips
16 hand release push-ups
Rest 2 minutes
Time: 20ish...  ugly, ugly, ugly

Saturday...
Warm-up on the rower, real slow
Then death by sit-ups.
3 sit-ups every minute on the minute adding 3 more for each minute.
Finished 10 full rounds + 24 more.
That is 189 sit-ups
Then did 3 - 30 sec planks.

jp

Filthy Fifty

For time:

50 Box Jumps, 24/18 inches

50 Jumping Pull-Ups

50 Kettlebell Swings, 16 kg

50 Walking Lunge Steps

50 Knees to Elbows

50 Push Press, 45/33 lbs.

50 Back Extensions

50 Wall Ball Shots, 20/12 lbs.

50 Burpees

50 Double-Unders (x3 singles)

Time: 35:35
Worse. Time. Ever.

I got a cramp in my right calf at Box Jump #25 that was totally seized by
the end of the workout. Still tight!

jp

Swim... Front Squat

Saturday I did a light swim.  Nothing to write about, but got some hot tub and steam room time.

Monday
Front Squats
5-5-3-3-3-1-1-1-1
Ended at 165.  Best since knee surgery.

jp

Thursday and Friday

I did spinning for 45 mins on Thursday

Friday

5 rounds for time
20 medicine ball sit ups
20 knees to elbows
20 overhead squat with PVC
Time: 17:12

Friday Afternoon
1 hour of Ultimate Frisbee which was a lot of running.

jp

Wednesday Chipper

For time:
50 No-Push-Up Burpees (up and downs)
50 hand release Push-ups
50 Sit-ups
50 Good Mornings w/bar
50 SDLHP w/bar
50 Box Jumps (20″)
Time: 16:43

Tuesday - Back at it

I took the three days to de-load from workouts in hope that the nagging
injuries would get better. Mixed results. Knee still pains me, but the
shoulders fill better.
Gym was closed due to auto accident so went to the TacFit.
For 20 mins on the minute, every minute do
3 deadlifts at 205#
3 boxjumps on 24"
Finished each round between 20-25 seconds. Doubling the jumps would have
gotten me to failure on a round, but I don't think that was the goal.
jp

Thursday, friday, and the weekend

Thursday I did spinning for 40 mins.
Friday's work out
Five sets of: Deadlift x 5 @ 225# - tempo 21X1
Rest 90 seconds
Push-Ups x Max Reps in 60 seconds
Rest 90 seconds
Wall ball x max reps in 60 seconds
Rest 90 seconds
Overhead Press with 35# kb x 10 reps - tempo 2010
Rest 90 second
Work was done
Weekend, to include Monday.
I'm deloading all weekend. Just walk and stretch to let this old body recover.  Also doing 5 day pouch test. My eating was getting bad so I'm going to do this hard reset.
jp

Tough Mile

“Tough Mile…ish” (for time)

Run 1 Lap (~350m)

25 x Kettlebell Swings

Farmer’s Walk with #45 Bar (~150m)

Waiter’s Walk with #45 Bar (~150m)

25 x Box Jumps

Sprint 1 lap  (~350m)

Walking Lunges Down and back length of the building (~150m)

Burpees x 25

Run 1 Lap with 20 lb. Medicine Ball  (~350m)

Time: 28:05

This one sucked.   Knees are killing me.  The lunges are what really did me in.

jp

Weighted Pulls

Weighted Pull-Ups

In six attempts or less, find your 1-RM Weighted Pull-Up

Ended at 55#

Then,

As many rounds as possible in 12 minutes of:

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

Run 1 Lap

Completed 4 rounds plus 2 pulls.

jp

Clean Pulls, Push Press, and AMRAP

Four sets of:
Push Press x 5 reps @ 95#
Rest 2 minutes
Clean Pulls x 3 reps @ 135# first three rounds and 155# last round
Rest 2 minutes;

and then
Five sets for max reps of:
30 seconds of up right Row (45/35)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 30 Seconds

Reps: 157

Thurs, Fri and Sat

Thursday
Hit the spinning bike for 45 mins

Friday
On the minute every minute do
3 power cleans 115#
8 box jumps
All rnds as rx.  Usually finished at the 30-32 second mark.  125# may have been a better option, but the weight would have caused a miss eventually.

Sat
Row 5k @ 21:27
jp

Mutilated Cindy

Four Rounds of….

Run 1 full lap (~ 400 Meters) and then 5 minute AMRAP of: 

5 Pull-Ups

10 Push-Ups

15 Air Squats

Rest 5 minutes.  

Completed 15 rounds.

jp

Ring Plank Pull-ups and Incline Push-ups

reps of 25-20-15-10-5 of

Ring Plank Pull-ups and Incline Push-ups

Time: 11:50

I was loosing plank on the ring rows pretty quickly with the last group of each set being pretty ugly.

jp