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

KB and Doubles

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

As always the DB were slow.

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

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

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

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.

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

Quick AMRAP

Warmed up

three rounds

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

Snatch practice with PVC
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

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

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

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

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.

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

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

Press and mini-amrap

Three sets of:
Shoulder Press x 6-8 reps (60% 1 RM)
Rest 90 seconds
Up right rows x 10-12 reps
Rest 90 seconds
then,


“Brothers in Arms”
One time only...  Not sure why...
20 Kettlebell Swings w/ 45# KB
17 Box Jumps 20"
9 Jerks 135# then dropped to 95# for last four...


Should have muscled through the Jerks, but didn't...  WEAK!


jp

Wed and Part one of Thursday plus Part II

Wed at the CFTV:
10 min AMRAP of
10 - Box Jumps
10 - 70# KB Swings
10 - Sit-ups
30 - Single Jump Ropes (no doubles for me)
Five rounds + 14
Thursday AM
Bench Press
5-5-3-3-1-1-1
135-185-190-195-200-205-210 (PR)
Then at 35% of above max reps
43 reps at 70#
Cash Out: 50 GHD sit-ups in 3 mins
Also tried the peg climb, but couldn't get the stabilization.
Have Directorate PT this afternoon and will do a METCON workout.

Edit: I did three rounds of

10x 185# DL
Farmers Walk with two 70# KB a total of 180'
10 Wallballs...

I was going to do five rounds, but was pretty tired.

jp

Tuesday and Wednesday

Tues
5 rft or 25 min
20 each of...
Sit-ups
95# push press
Double unders (*3 for singles)
95# hanging power clean
DnD - rnds was 3+36
5 rnds was a killer... most likely in the hugh 30's
Wed at the hotel
3 rft
3 wall walks
6 burpees
9 kettlebell swings at 35
12 squats
15 sit-ups
Time 9:36
Did some dumb bell snatches for skill work afterwards ending at 40#
jp