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

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

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

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

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

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

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

Run - Burpee - Run

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

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

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

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?

Burp, Med Ball Clean, Box

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

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

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

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

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

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

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.