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

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

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

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

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(?)

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

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 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

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

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

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

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

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

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

Christmas Morning

“CFTV 12 Days of Christmas”

1- Wall Walk

 2- Deadlift at 185#

3- Med ball squat cleans (20/14) - Subbed cleans with home made 15# PVC bar

4- Wall ball shots (20/14) -  Subbed Jumping Squats w/ a total of 20#

5- Pull-ups - Subbed Dips

6- Ground to Overhead (45/35 # plate)

7- Sit-ups

8- Lat jumps over bar

9- Air squats

10- Push-ups

11- Box Jumps

12- Burpees

Follow the song...  On the first day of crossfit, the coach gave to me...  1 Wall Walk.  On the second day of crossfit the coach gave to me 2 Deadlifts and a Wall Walk...  You get the idea.

Final Time: 36:30

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

Friday and Saturday

Tabatas
8 rounds of each exercise - Each round is 20 seconds of work and 10 seconds of rest

Burpees
Sit-ups
Mountain Climbers
Wall balls

Count the lowest rep of each eight for each exercise and score that number.

Burpees - 5
Sit-ups - 12
Mnt. Climbers - 5
Wall Ball - 4 (bad second round... :( )
Score - 26

Saturday

20 minute AMRAP of

400m row
21 - 135# Deadlifts

Finished five full rounds with 250m of rowing...

jp

All week long...

Monday:

Cleans - 2 rep Max w/ 60 second max time...
Worked up with a 5-5-3-3-2-[2]
Failed on 165#, 160#, but hit the 155# on the final work-up....

Tuesday:

100 Sit-Ups for time

Then:

5 RFT of:
10- OH Walking Lunges (45/25)
10- Box Jumps (24/20)

I ended with 10:35ish...  I was told I did six rounds vice five. Opps...

Wednesday:

Nutts 

10 HSPU

15 deadlifts (225# vice 150#)

25 box jumps

50 pull-ups

100 wall ball shots

200 double unders (subbed 600 singles)

400m run w/ 45# plate.

Time: 36 mins

Thursday:

Great thanksgiving with Ashley, Carl and Riley.  Turkey turned out perfect and all the sides were great. :)

jp

Two for Tuesday

Tuesday AM was a gasser...

15 AMRAP of
5 Chest to Bar Pull-ups
10 Wallball (20#)
15 Kettlebell Swings with a 45#

I got 6 full rounds and the chest to bar pulls with one more wallball.  Arms were shot.

After work I went to the base gym's new 'tactical fitness' area and did some skill work.
Row 500m
Some light bear to warm-up
Snatch - I started with PVC, went to the kiddie bar and then ladies bar.  I ended at a 65# and feeling comfortable, but couldn't get over the fear of a full snatch with 75#.  Just couldn't get my mind to buy into the whole thing...  Need More Practice!

jp

Sunday, Monday, Tuesday

Sunday = Day 50 of the Burpee challenge. Finished in about 3:30

Monday = 5 Rounds of-20 sit-ups and 15 flutter kicks (four count)
-Walking lunges with a 45# plate overhead across the gym (about 9 lunges or so)
-10 toes to bar
-Walking lunges with a 45# plate overhead across the gym
Time: 15:44
51 Burpees

Tuesday = Strength Day
Deadlifts with 6 rounds of 3 reps
Ended with a three rep of 275. It felt good and I could have gotten another 5 or 10 out of it. Next time! :)
Finished with a 7 minute as many rounds as possible of...
10 Push-ups
5 Box Jumps (20")
5 Wall Balls (All the 20# were being used so I used the 14# but did 2-fers (Add an extra squat while the ball is in the air))
Rounds:??? I think I finished six full rounds and all but 2 wall balls for the last round.

52 Burpees

jp