BB Gymnastics

1) Snatch: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 3X1 @ 90%, 2X1 @ 95%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

3 rounds for time of:

12 Burpee Over-the-Box Jumps 30/26″
9 Muscle-Ups
7 Deadlifts 315/225#

-

BBG:
1)
80: 190#
90: 220# - failed 1
95: 230# - failed both but got under.  Just didn't stabilize.  1:30 rest pushing it for such a heavy weight.  
70: 170#

2)
80: 225#
90: 255#
95: 265# failed both, arms were smoked for some reason.  I was well under it but arms didn't commit to staying locked out.  
70: 200# 

C:
Time: 11:41 -  Done with 32" box jump.  Pretty high.  Failed 2 muscle ups cost me 40 seconds or so.  MU's are a little rusty. 

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 90%

Conditioning

Run 800m

-then-

3 rounds of:

25 HR Push-Ups
25 Jumping Squats 45#
25 KBS 24/16kg

-then-

Run 800m

For time.

-

BBG:
1) 220#
2) 275#

S:
125kg
135kg
145kg (319#) - last 2 reps were rough 

C: 16:11 

Strength

1) Every 30 seconds for 5:00 (22 total reps):

2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 10 minutes to work up to a heavy single.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time.

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

-

S:
250#

C:
7:15 - HOLY MOTHER this was tough.

ML:
Done 

BB Gymnastics

1) 10 minutes to work up to a heavy Snatch (strict 10 minutes).

2) 10 minutes to work up to a heavy Clean & Jerk (strict 10 minutes).

Strength

15 minutes to work up to a heavy HBBS.

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 8X50m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 95-100% RPE.

-

S:

1) 205/215/225/235# - Wore new lifting shoes for this session.  Angles were off on all lifts but went with it.

2) 235/255/275x/275# - This is only lift I was happy with tonight.

3) 315/345/365/385/395x

C:

1:36/1:34/1:35/1:36

Feeling a little run down from the previous two days.  150 burpee's left me sore in shoulders.

Either…

150 Burpees for time

-or-

Run 5k

-

Burpees: 10:49 - need to get this down into 8 or low 9's.

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 70% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat

Conditioning

5 rounds for total working time of:

Row 250m
10 Burpees
30 Double-Unders

Rest 1:1

-

BBG:
1) 190/215/170#

2) 245/275/215# - Dropped 275 down to 265 after 2nd rep for the remaining 3 reps. 

C:
1:26
1:29
1:33
1:34
1:38

Vacation Update:

Been out of town and skiing in cold weather all weekend.  Just arrived back home and it's great to be back.  We all had a great time.  Ate something that turned stomach to liquid last Thursday and it is still cramping.  Been able to work through it but eating anything causes feeling of nausea and cramping.  Bizarre… I hope I get over it soon although I seem to be able to work through it when I have to.  Starting WOD's again tomorrow.

BB Gymnastics

1) Every 30 seconds for 5 minutes (11 total reps):

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes (11 total reps):

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 5X3 Snatch First Pulls – heavy, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 80-90% RPE.

-

BBG:
1) 185#
2) 240#

S:
1a) 275#
1b) 285#
1c) 165#

C:
3:32
3:30
3:28

 BB Gymnastics

1) 5X2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – a little heavier than last week, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength
Back Squat: 3X10 – heavier than last week, rest as needed.

Conditioning
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 Pullups
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU
*Rest 30 seconds.
3 rounds for time of:
40 Double-Unders
20 KBS 32/24kg
*Rest 30 seconds.
ME Strict HSPU + ME Kipping HSPU

Notes: For HSPU, perform as many strict reps as possible, then switch to Kipping—without coming off the wall—when you can do no more strict. HSPU should be performed with hands on 45# plates, and an Ab-Mat between the plates.

-

Iced shoulder all day today and it hasn't felt this good in a while.  Continuing to power ice through next week or as long as necessary to maintain improvement.

Ate something at lunch today that liquified the stomach and caused cramping all day. Almost didn’t follow through with workout. Took it very light on BBG and managed to squeeze through strength and conditioning. Rough one on conditioning. Posting this a day late and feeling much better than I did for this wod.

BBG: Kept this light
1) 70kg
2) 90kg
3a) 50/55/60kg – went heavy on this and felt slight groin strain on last set of quack walks.
3b) 50/55/60kg – w/split static press instead of pp

S:
115kg (253#)

C: tough session, kbs were rough
HSPU: 11+7
DU/PU: 3:23
HSPU: 6+6
DU/KBS: 5:37
HSPU: 3+4

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

4 minutes ME Burpee Box Jumps 20″

*Rest 2 minutes.

4 minutes AMRAP of:

20 BB Overhead Walking Lunges 95/65#
10 Ring Swings to Hip DEMO VIDEO (demo from 1:40-2:14)

Notes: Do not use a false grip on Ring Swings. The movement starts with a swing and finishes with the hips in contact with the rings for a split second. Try to maintain as much tension as possible and do not break the lower leg (bend the knee), to attempt to gain more momentum.

*Rest 2 minutes.

2 minutes ME Burpees

Midline

3 X 20 UB GHD Situps – rest 60 sec.

-

BBG:
Sn: 90/100/90kg – Based on 242#, solid, no failures.
C&J: 110/125/110kg – Based on 300#, 1 failure to lock out, solid otherwise.

C:
53 – facing box
1 round + 20 + 1
34 – jump w/clap, smoked

ML:
Done

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats (based off 121201):

1) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75%
-rest 1 minute
2) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
3) Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

-

BBG:
1) 105kg 231#
2) 120kg 264#

S:
120kg (264#)
127.5kg (280#)
135kg (297#)

C:
8:02 – PR, ran this on another 400 but runs were pretty accurate to last time I did this wod. All UB and ran at about 90%.

Strength

1) Every 40 seconds for 6:00 (20 total reps):

2 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 3X10 - absolutely heaviest possible each set, rest as needed.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

7 Rope Climbs 15′
7 Push Press 185/120#
5 Rope Climbs 15′
5 Push Press 185/120#
3 Rope Climbs 15′
3 Push Press 185/120#

-then-

Row 100 Calories

For time.

Midline

1a) 3XME Strict L-Sit Pullups – rest 45 sec.
1b) 3X10 Strict GH Raise – rest 45 sec.

-

S:
1) 365# all sets – someone stole my bands so halved the weight and ran this without bands.
2) 180/205/205# – Last set was a 6/4.

C: changed because of no rope. Disaster on hspu’s, shoulder was in bad shape today. Did them but it was indescribably painful. I need a shot in the arm! Monday!

Part 1: Done w/MU’s and HSPU
+
Row 100 cals: 4:23

ML:
LPU: 7/5/3 – painful lowering to lockout, not my favorite movement.
GHR: Done

BB Gymnastics

1) Every 20 seconds for 4 minutes (13 total reps):

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 20 seconds for 4 minutes (13 total reps):

1 Power Clean @ 75% (of max Clean any style)

Strength

1a) 5X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 5X5 Hang Clean Hi-Pulls (flat footed)– heavy, rest 45 sec. DEMO VIDEO

Notes: BB should rise to chest height – elbows above bar – feet should stay flat on the ground.

1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 5X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at 90-95% RPE.

-

Took this day off. I think coach meant 5×1 with more weight yesterday, not 5×2′s and I think I overworked myself. Both of those demands were not happening although I tried! Body was wrecked, needed an extra day of recovery after that one.

BB Gymnastics

1) 5X2 3 Position Snatch (low to high) – heavier than last week, rest 60 seconds, DEMO VIDEO
2) 5X2 3 Position Clean + 1 Push Jerk (low to high) – heavier than last week, rest 60 sec.
3a) 3X3 5-Step Duck Walk – medium/heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

Strength

Back Squat: 3X10 – absolutely heaviest possible each set, rest as needed.

Conditioning

Complete 2 cycles of…

4 round Tabata of:

Row for Calories OR Airdyne for Calories (Airdyne is the preference)

*Rest 1 minute.

4 round Tabata of:

Burpees

*Rest 1 minute.

Notes: A Tabata interval is 20 seconds of work followed by 10 seconds of rest. Complete 4 Tabata rounds of the first movement (Row/Airdyne), then 4 Tabata rounds of Burpees. Repeat this cycle twice.

-

BBG:
1) 135/155/165/175/185#
2) 155/175/195/205/205# – back was lit up, had to back down weight from last week’s singles. Last week I ended on 242#. I’m smoked

Duck: 95/105/115#
PP: 185/135/135# – can’t regress on shoulder recovery, backed this down and did split static press after the first round.

S:
235/245/265# – last set got tough

C:
Total: 141
Row 1: 42 (13/11/10/8)
Burp 1: 33 (9/9/8/7) – jump w/clap
Row 2: 37 (11/10/8/8)
Burp 2: 29 (9/7/7/6)

Had to use # instead of kg tonight so between the math and workout, it’s been one heck of a night. Brutal session especially with doubles that were supposed to be heavier than last week.

BB Gymnastics

1) Snatch: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 3X1 @ 80%, 2X1 @ 85%, 2X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%

Conditioning

“Elisabeth” (Games version)

21-15-9 of:

Power Cleans 135/95#
Ring Dips

For time.

Midline

Accumulate 4 minutes of L-Sit Holds.

-

BBG:
1) Based on 110kg – Failed one of the 100kg 90% reps.
2) Based on 135kg – Some good, some bad but no failures.

C:
Time: 4:03 – PR down from 5:51 in July, and 11:21 in 8/2007. heh

ML:
Done and tough

BB Gymnastics

15 minutes to establish a 1RM Snatch.

15 minutes to establish a 1RM Clean and Jerk.

Strength

Front Squats (based off 121201):

1) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 80%
-rest 1 minute
2) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 85%
-rest 1 minute
3) Every 45 seconds for 3:00 (5 reps) – 1 rep @ 90%

Conditioning

3 rounds for time of:

50′ Prowler Push 250/175# (high handle)
50 Double-Unders
50′ Prowler Push 250/175# (low handles)
5 Hang Power Cleans 225/155#

-

BBG:
Sn: 105kg (231#) – Snatch has felt heavy lately, I’m about 10# below PR. Failed this once, and hit it the 2nd time. Stopped there.
CJ: 120kg (264#) – Tried 125kg and jerk was off, shut it down.

S:
1) 130kg
2) 135kg
3) 145kg

C:
Time 8:46 w/290# sled

The helping hand that loaded the sled loaded it with x6 45# plates instead of x5. I didn’t know it until I was unloading it post wod. Pushing the sled was more like churning in low gear as I could never get enough momentum past the first round to get into a run. Either way, it’s done. 20 seconds wasted on a few trip-ups on du’s in the last round.

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 80%, 1X5 @ 90%, 2X3 @ 95%, 3X2 @ 100% – based off heaviest set from 121116, rest 60+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

4 rounds for total working time of:

90m Shuttle Run (15m down, 15m back X 3)
15 C2B Pull-ups
60m Shuttle Run (15m down, 15m back X 2)
15 Push Press @ 115/75#
30m Shuttle Run (15m down, 15m back X 1)

Rest 1:1

Midline

1a) 3XME UB T2B – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

-

S:
1) 275# w/green rage bands
2) 200/230/240/255# – ass came off on last rep of 2′s. Ass down on last 2 but required assistance for 2nd rep.

C: Measured distance for shuttles
1:46
1:55
2:03 – Broke C2B’s at 11
2:03 – Broke C2B’s at 11

Total: 7:47 as rx’d

ML:
T2B: 20/14/11
RHypers: Done

I figure it’s a good workout when you have to use you’re car alarm to find your truck in the parking lot.

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 75% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Power Clean @ 75% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1000m – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 3X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 3X200m – rest 1:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

-

BBG:
1) 80kg (176#)
2) 110kg (242#) – shoulder pain, power cleans agitated it. squat cleans don’t seem to have the same effect. *sigh* buggers

S:
1a) 100/105/110/110kg (242#)
1b) 90/90/95/95kg (209#) – these don’t feel right. need to drop weight and get advice on this movement.
1c) 70kg (154#)

C: Drove 800m from gym and ran it. Didn’t have time to drive to track and I hate treadmills.
3:07
3:11
3:10

BB Gymnastics

1) 7X1 3 Position Snatch (low to high) – heaviest possible, rest 60 seconds, DEMO VIDEO
2) 7X1 3 Position Clean + 1 Push Jerk (low to high) – heaviest possible, rest 60 seconds

Strength

1) Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest as needed.

2) Front Squat: 7X2 @ 70% – rest exactly 40 seconds (based on 121201).

Conditioning

8 minute AMRAP of:

8 Ring Dips
16 KBS 32/24kg

-

Wow, rough night. That was a lot of volume. I want one of those top 20 spots bad so going to have to be careful I don’t blow my pistons before march.

BBG:
1) snatch 60/70/75/80/90kg (198#)
2) cleans 70/80/90/100/110kg (242#)

S:
1) bs 125/145/155/162.5kg (357#) – failed my last rep of the 2. Felt back strain/tightness going into last round. Kept it tight but gave up mentally on the last rep.
2) fs 110kg (242#) – Upped this 5kg my all time FS max of 354#. Last weeks FS, I was feeling weak.

C:
6 rounds + 8 RD + 9 KBS = SMOKED

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups

For time.
*Strict 20 minute time limit.

- 

Got to 15 of the KB Snatches at 20 min.  Tough one.

The Outlaw Open Final.

20 Hang Squat Snatches 115/75#
50 Double-Unders
30 KB Thrusters 24/16kg
50 Double-Unders
40 T2B
60′ Burpee Broad Jumps
40 BB Step-Ups 20″ 115/75# (front rack, alternating legs)
50 Double-Unders
30 Double KB Snatches 24/16kg
50 Double-Unders
20 Bar Muscle-Ups

For time.

*Strict 20 minute time limit.

Rest Day Run: 2.5 miles

BB Gymnastics

3 attempts to establish a 1RM Snatch
3 attempts to establish a 1RM Clean & Jerk.

Strength

15 minutes to establish a 1RM Front Squat.

Conditioning

100' Farmers Carry 135/95#
40 HSPU
100' Farmers Carry 135/95#
30 HSPU
100' Farmers Carry 135/95#
20 HSPU

For time.

Notes: Farmers Carries should be performed with two barbells. The 100' should be broken into a 50' down and back. HSPU are Regionals standard.

-

BBG:
1) 231#
2) 264#

C:
20:09 – games rx’d

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 2X3 @ 100% – based off heaviest set from 121116, rest 90+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Midline

1a) 3X25 UB GHD Situps – rest 45 sec.
1b) 3X15 Reverse Hypers – medium/heavy, rest 45 sec.

-

S:
1) 250#
2) 215-230-240-255# – No failures, no assistance. Much better than last week.

C:
C&J based on 300# max. TOUGH percentage for this WOD.
1: 245# x3
2: 245# x1 – smoked, dropped weight. Happy I got one after the burpees though.
3: 220# x2
4: 220# x2
5: 220# x1

Midline:
Done

Disappointed about the conditioning. I forgot to time the burpees because I was more focussed on trying to game my C&J’s and time so I could do it as RX’d. The weight was too much for me today and couldn’t risk taking 2 steps back on the shoulder rehab.

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at maximal RPE.

-

BBG: stuck with 70%
1) 77.5kg (170#)
2) 100kg (220#)

S:
1a) 95/100/105/105kg (231#) – heavy
1b) 90/80/90/80kg – 90kg didn’t feel right, kept backing it down to 80. Need work on this drill.
1c) 125/145/145/155# – slight shoulder pain but way tolerable!

C: Runs
1:12
1:09
1:15 + 25 jump/clap burpee penalty for time (49s)
1:15

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds.

Conditioning

2 min ME Row for Calories

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

-rest 1 minute

2 min ME Row for Calories

-

BBG:
1) 82.5kg – Based on 110kg (242#)
2) 102.5kg – Based on 136kg (300#)

S:
BS: 155kg @ 85% & 162.5kg @ 90% – Based on 400#
FS: 125kg – took it easy on this one because of shoulder

C:
60 cals
3 rounds + 7 reps
4 rounds
42 cals

I'm not sure I should have done the cleans on the BBG.  Shoulder smoked.  *sigh* we'll see how it feels tomorrow.

BB Gymnastics

1) Snatch: 10X1 @ 80% – rest 30-60 seconds.
2) Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

Conditioning

Run 800m
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 135/95#
Run 400m
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 135/95#
Run 200m
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 135/95#

For time.

-

BBG:
1) 200#
2) 245#

Conditioning: with Ring MU’s instead of bar. Last time we did bar MU’s with that rope climb, it fired up the shoulder. It was either the heavy C&J that day, the rope climb or bar mu’s. Cutting them out of the equation tonight.

Time: 12:49 – MU’s were pain free with very fast turnover. Decided not to tng thrusters today.

BB Gymnastics

20 minutes to establish a 1RM Snatch.

20 minutes to establish a 1RM Clean & Jerk.

Conditioning

2 min ME Front Squats @ 80%

*Rest 2 minutes.

10 min AMRAP of:

30 Double-Unders
15 Power Snatches 75/55#

*Rest 2 minutes.

2 min ME Front Squats @ 80%

-

Snatch: 231# - Stopped there, shoulder pain causing me to hold back.
C&J: Hathcock worked with me on my snatch a few weeks ago.  Trying to redefine snatch while shoulder jacked. It's coming around.

Squats: x15 286# - First blast of FS, then switched to BS to relieve pain on shoulder.
+
6 rounds + 7 DU's
+
Squats:  x15 286# - FS->BS 

Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension
Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off heaviest set from 121116, rest 60-90 seconds.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
3 rounds for total reps of:
1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB Ground to Overhead 50/35#
*Rest 1 minute.

Midline
5 min alternating BB TGU 95/65#

-

1) 300# w/rage green bands.

2) 
175#
190#
205#
230#
255# - 2 of the 3 reps were assisted

3) Total: 162
BOB's: 20/12/12
C2B: 25/13/14
DB: 23/22/21

TGU's: Worked up to 70#.  Bad shoulder can't take it, shut it down.
 

BB Gymnastics

1) Every 30 seconds for 5 minutes:

1 Power Snatch @ 80% (of max Snatch any style)

2) Every 30 seconds for 5 minutes:

1 Power Clean @ 80% (of max Clean any style)

Strength

1a) 4X3 3 Stop Snatch Pulls – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 4X5 Pendlay Rows – heavier than last week, rest 45 sec. DEMO VIDEO
1c) 4X5 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE. 

-

BBG:
1) 80kg
2) 105kg

S:
1a) 90/95/100kg
1b) 110kg all sets
1c) 110/145/145#

C: skipped, out of time. 

BB Gymnastics

1) 7X1 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength

1) Back Squat: EMOM for 5 minutes – 2 reps @ 85%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 7X2 1&1/4 Front Squats – heaviest possible, rest 60 seconds. DEMO VIDEO

Conditioning

Run 200m
9 Muscle-Ups
9 Power Snatches 135/95#
Run 200m
7 Muscle-Ups
7 Power Snatches 135/95#
Run 200m
5 Muscle-Ups
5 Power Snatches
Run 200m

For time.

-

Wanted to do the squat portion of this but couldn't make time.  Need to let the shoulder rest anyway.  Unplanned rest day today.

BB Gymnastics

1) Snatch: 3X1@85%, 2X1@90%, 2X1@95%, 2X1@90%, 3X1@85% – rest 30-60 seconds.
2) Clean & Jerk: 3X1@80%, 2X1@85%, 2X1@90%, 2X1@85%, 3X1@80% – rest 30-60 seconds.

Conditioning

5 Rope Climbs 15′
10 Wall Balls 20/14#
4 Rope Climbs 15′
15 Wall Balls 20/14#
3 Rope Climbs 15′
20 Wall Balls 20/14#
2 Rope Climbs 15′
25 Wall Balls 20/14#
1 Rope Climbs 15′
30 Wall Balls 20/14#

For time.

*Rest 2 minutes, then:

3 minute AMRAP of:

Bar Muscle-Ups

-

BBG:
Snatch: Wasn't sitting and stabilizing well today. Lost 2 of my 3 failures behind me in the bottom. Strange.
205
215 - 1 fail
230 - 1 fail
215 - 1 fail
205

C&J: 90% on these is so much easier than 95% of the snatch max effort. Why is the snatch max 5% higher. Curious on the science of that 5% difference.
235
245
255 - 1 sloppy jerk
245
235

Conditioning:
9:19 as RX'd
+
15 Bar MU's

Saturday 60 minute competition.
*The entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.

WOD 1 & 2 – beginning @ 0:00:

50 Burpees AFAP (as fast as possible)
*with the remainder of the 10 minutes…
Establish a 3RM UB Hang Snatch (full squat).

WOD 3 & 4 – beginning @ 10:00:

50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Touch and Go Power Clean & Push Jerk.

WOD 5 & 6 – beginning @ 20:00:

50 Burpees AFAP
*with the remainder of the 10 minutes…
Establish a 3RM Front Squat.

WOD 7 – beginning @ 30:00:

100′ Handstand Walk
Run 800m
75′ Handstand Walk
Run 800m
50′ Handstand Walk
For time.

WOD 8 – beginning @ 50:00:

10 minute AMRAP of:
5 10m Prowler Shuttle Sprint @ 215/145#
15 DB Push Press 50/35#
30 second L-Sit Hold

Notes: The Prowler Shuttle Sprint should be performed using the high handles to push 5m down, and the low handles to push 5m back. The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight. The L-Sit Holds do not have to be unbroken. Think of ever second held as one rep, and only count seconds when you are in a fully upright position.

-

 

Strength

1) Every 15 seconds for 5 minutes (21 total reps):

1 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 7X2 Bench Press – heaviest possible, rest 60 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3 rounds for time of:

7 Muscle-Ups
14 Thrusters 115/75#
21 GHD Sit-ups

-

S:
1) 255# w/green rage bands
2) 205/215/215/225/235/245/255#

C:
11:49 - thrusters were not fun.  MU's were not as painful, rusty but more explosive.   2 weeks of art therapy and left shoulder recovering well.  Deep joint/tendon pain still present but nerve bundle pain MUCH better and tolerable.  Need to maintain some self control and hold back the next 2 weeks to heal up.  

BB Gymnastics

1) 7X1 Hang Power Snatch + Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 7X1 Hang Power Clean + Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X5 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X5 Pendlay Rows – heaviest possible, rest 45 sec.
1c) 3X5 BB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

7X200m Sprint – Rest the amount of time it takes to slowly walk back from each 200 (every set should be all out efforts).

-

BBG: skipped because of shoulder

S:
1a) 60/65/70kg (154#)
1b) 100/110/120kg (264#)
1c) 55/60/65kg (143#)

C: low 30's

BB Gymnastics

1) 5X2 Snatch off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO
2) 5X2 Clean & Push Jerk off Boxes (just above knee) – heavy but perfect, rest 60 sec. DEMO VIDEO

Strength

*The Back Squats are based off of YOUR THREE REP MAX – follow the link, that’s why I put it there.

1) Back Squat: EMOM for 5 minutes – 2 reps @ 80%

These are Low Bar Back Squat. Percentages should be based off your most recent 1RM Back Squat of any style.

2) 5X3 Front Squats (1st rep pause) – near heaviest possible, rest 90 seconds.

Notes: The first rep of each set should have a 5 count (second) pause in the absolute bottom position. When you stand, DO NOT bounce to initiate out of the bottom.

Conditioning

90 seconds ME Double-Unders

-then (without resting)-

Row 1K
100 Double-Unders
Row 500m

For time.

*Please note score as total Double-Unders and total time.

-

BBG:
1) 90kg (200#)
2) 110kg (242#)

S:
BS: 145kg (319#) - not bad
FS: 90/100/105/105/110kg (242#) - got tough

C:
170 DU's - few trips but solid
Total time including 90s: 8:09

BB Gymnastics
20 minutes to establish a 1RM Snatch.
20 minutes to establish a 1RM Clean & Jerk.

Conditioning
4 rounds for time of:
5 Back Squats @ 250/165#
10 KB Push Press @ 24/16kg (1 KB each hand)
150′ Prowler Shuttle Push @ 165/125#

Notes: The Prowler Shuttle Push should be performed using the high handles to push 75′ down, and the low handles to push 75′ back. The Prowler weights displayed are including the weight of the Prowler. The standard Prowler weighs 75#, if yours is not a standard Prowler, then figure out exactly what it weighs and load it appropriately to equal the prescribed weight.

-

 

Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band TensionNotes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning
4 rounds of:
2 min. ME Row for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute

Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.

-

DL: 235# w/rage bands. Based on 500# DL. Bands got pretty tight at top, didn’t weigh.
Bench: 225#

Metcon:
Row: 195 cals (60/47/44/44) – strong first round but backed down to 90% after first min knowing I had 3 rounds left.
Wall Walks: 5/4/4/4

Midline: done

Low on blood sugar after tonight. This one caught up with me. Had an olympic doc do active release on shoulder today. 3 months of shoulder impingement/inflammation pain and couldn’t bench 185# last week. After first day, there is hope of a quick recovery.

BB Gymnastics

1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

Strength

1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 Reverse Hypers – very heavy, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

Conditioning

4X400m Run – Rest 1:1 (all out efforts)

-

Got a crink in neck at work today. First in a long time and jacked up BBG work. Kept it light today.

BBG:
1) 60->90kg
2) 80->110kg

S:
1a) 135#
1b) 110/110/120kg – straight leg dl, tough last round
1c) skipped

C: Skipped, no time

BB Gymnastics

1) 7X1 Snatch off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO
2) 7X1 Clean & Jerk off High Boxes (at hip) – heavier than last week, rest 60 sec. DEMO VIDEO

Strength

1) Back Squat (please read the directions carefully):

Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: These are LOW Bar Back-Squats. Percentage is based off of most recent 1RM HBBS.

2) 5X2 Pause Front Squats (3 counts in bottom), heavy rest 90 seconds.

Conditioning

7 minute AMRAP of:

50 Double-Unders
15 HSPU

-

BBG: Skipped, shoulder and no blocks today

Strength:
Back Squat Holds: 160kg (352#) – MURDER but done as RX'd.  Probably did this with a low HB vs an outlaw LOW of which I was not 100% sure how at the time.
FS: 100kg (220#) – kept this light

Conditioning: stripped out HSPU today and did a 7 minute DU tabata instead for reps. Few trip-ups but not bad today.

61/59/58/61/61/64 – 364 total

Getting shoulder impingement looked at by an active release Dr. on Friday. Hopefully he can fix the nerve causing me so much pain. Weird.

BB Gymnastics

1) Snatch: 3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds

2) Clean & Jerk: 3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

Conditioning

3 rounds for time of:

50' Burpee Broad Jump
20 KBS 32/24kg
15 C2B Pullups
10 Thrusters 135/95#

-

1) snatch based off of 242# - No misses
80%: 88kg
85%: 92.5kg
90%: 100kg
95%: 105kg (231#)
90%: 100kg
85%: 92.5kg

2) based on 300# - no misses
75%: 100kg
80%: 110kg
85%: 115kg
90%: 122.5kg (269#)
85%: 115kg
80%: 110kg 

Conditioning: taking it easy because of shoulder.  going to see doctor on Friday.  pushed it with the snatches tonight, need to chill.
x15 C2B x3 sets
x20 80# kbs x3 sets
x10 135# BS x3 sets 

5 minutes to establish a Max Height Box Jump.

-then (no break)

Men-
12-9-6 of:
Muscle-Ups
Front Squats @ 250#

For time.

Women-
9-7-5 of:
Muscle-Ups
Front Squats @ 170#

For time.

Notes: There is a 10 minute cap. Racks MAY NOT be used for Front Squats.

-then (immediately at completion of the WOD, or when the 10 minute cap is reached)-

5 minutes to establish a Max Height Box Jump.

-

51" BJ
9:23 - took it easy on the muscle ups.  front squats from clean sucked a little bit.
47" BJ 

Strength

20 minutes to establish a 1RM High-Bar Back Squat.

Conditioning

3 rounds for time of:

10 Deadlifts @ 275/185#
50 Double-Unders

*Rest 10 minutes.

3 X ME UB Pullups – rest as needed.

-

Strength: 160/165/170kg (374#) – 400# is my max, felt weak today.

Cond: 2:32 RX’d – felt great

PU: 35/20/20 – Count is a little low on these today. I did these on low rig with slippery bars, kipping but knee’s bent.

1) Front Squat

2X5 @ 80%, 2X3 @ 85%, 2X2 @ 90%, 2X1 @ 95% – rest 2:00

2) Conditioning: 4 rounds w/5m rest between rounds
x10 PP: 135/135/145/155#
x10 Ball Slams: 30#
x10 Toes2Bar
50m run
25m sled push

-

2) Conditioning: Did this first

1) Front Squat
80%: 292#
85%: 310#
90%: 328#
95%: 346# - Failed on last single, rough 

BB Gymnastics

1) Every 30 seconds for 4:30 (10 total reps):

1 Hi-Hang Snatch (full squat) + 1 Snatch Balance @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):

1 Hi-Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk @ 80% of most recent 1RM.

Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning

2 minutes ME KB Snatch 24/16kg

-then (no break)-

8 minute AMRAP of:

8 Lateral Box Jumps 20″
16 OH Walking Lunges 45/25# (plate)
24 Pushups (hand release)

-then (no break)-

2 minutes ME KB Snatch 24/16kg

- 

1) 85kg (187#)- skipped the snatch balance.  Not great at lowering that kind of weight to shoulders and both on the 30s is no joke.  wow
2) 110kg (242#) - was heavy but manageable.  the last few front squats hurt a bit but helped train to jerk while fatigued.

Metcon:
50 kbs
+
2 rounds + 8 + 16 + 18pu: pushups were difficult
+
35 kbs 

Treating today as kind of a recovery day but blasted a quick cardio session out with Lee Lyles, a games athlete from FRCF that now lives a few miles away.  Looking forward to working out with him again.  We decided to do an OPT challenge I had several months ago.  I did it with my 12 year old boy at the time and got about 330-340 calories if I recall.  I'm hitting this one again and it's gonna hurt.

365FY+ on Airdyne:  Each of you sprint 30 seconds for 10 minutes and try to acquire 365+ calories.

Total: 379 calories

Post WOD:  I should have warmed up for this one.  Lee was all fired up to jump in cold but I assure you he or I won't be making that same mistake again.  It's a smoker but we hit our mark!

BB Gymnastics

1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 3X1 @ 90%, 1X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat:

High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest as needed.

Conditioning

3 rounds for time of:

Run 400M
21 C2B Pullups
12 Deadlifts 275/185#

-

1) Based on 300# max
70% 95kg
80% 109kg 
90% 122kg - bad form on 3rd jerk, almost failed 
95% 130kg (286#) - tough
85% 115kg

2a) 120kg
2b) 65/70/70kg

HBBS)
80% 145kg
85% 155kg
90% 163kg
95% 172kg (380#) - tough

Metcon) Ran x3 400's because lack of time.

BB Gymnastics

1) Snatch: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 85% – rest 60-90 seconds for the sets through 95%, rest 30 seconds between reps for the final set.
2a) 3X5 Snatch First-Pull (stopping at the knees) – heavier than 1RM Snatch (110% +), rest 60 sec. DEMO VIDEO
2b) 3X5 Behind the Neck Snatch Grip Push Press – heavier than last week, rest 60 sec.

Skill
10 minutes free-standing Handstand practice.

Conditioning
50 KB Swings 32/24kg
-then-
3 rounds of:
50′ HS Walk
15 T2B
-then-
30 KB Swings 32/24kg
For time.

-

1) Based on 242# max
70%: 77kg
80%: 88kg
90%: 100kg
95%: 105kg (230#) - WooHoo, hit both.
85%: 95kg

2a) 121kg (266#)
2b) 145/165/185# - Not great at lowering back down for multiple reps.

S) Done

Metcon: 10:23
50kb ub: 1:55
3 rounds: 6:59
30kb: 1:28 - grip became an issue

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean and Jerk.

Strength
Front Squat – based on max:
2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning
7 minute AMRAP of:
7 Bar Muscle-Ups
30 Double-Unders

-

Need a recovery day for shoulders and mountain biked for conditioning today.

Strength: No failures.  Based on last recorded max of 365#.
2X5 @ 80% - 125kg
2X3 @ 85% - 135kg
2X2, 2X1 @ 90% - 145kg: last one was tough

BB Gymnastics
1) Every 30 seconds for 4:30 (10 total reps):
1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of 120914.
Notes: Reps are at 0:00 – 0:30 – 1:00 – 1:30 – 2:00 – 2:30 – 3:00 – 3:30 – 4:00 – 4:30

*rest 2 minutes

2) Every 40 seconds for 6:00 minutes (10 total reps):
1 Power Clean + 1 Hang Clean (full squat) + 1 Push Jerk @ 80% of 120914.
Notes: Reps are at 0:00 – 0:40 – 1:20 – 2:00 – 2:40 – 3:20 – 4:00 – 4:40 – 5:20 – 6:00

Conditioning
3 rounds for time of:
10 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO
10 KB Snatch + OH Lunge (L arm, R leg) 24/16kg
20 Lateral Burpee Over the Box Jumps 20″
30 Jumping Squats 45#

-

1) 80kg (176#) – rounded down from 242# max snatch
2) 110kg (242#) – based on 300# max couldn’t keep pace starting round 7. Took 45 sec rest between lifts.

Metcon: 17:26 – smoker

BB Gymnastics
1) 10X1 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.
2) 10X1 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec.

Strength/Conditioning
1a) 3X5 Push Press – heaviest possible, rest 30 sec.
1b) 3X12 Reverse Hypers – heavier than last week, rest 30 sec.
1c) 3X12 Bulgariant Split Squats (front rack) – heavy, rest 30 sec.
1d) 3X1 minute ME Rope Climbs 15′ – rest 30 sec.
Notes: Split squats are 6 reps per leg. Try to maintain a vertical shin throughout the movement.

-

BBG:
1) 80/85/90/90/92.5/92.5/92.5/95/97.5kg (215#) – felt good
2) 110/112.5/112.5/115/117.5/120/122.5/125kg (275#)

SC:
1a) 70/80/80kg – didn’t push this too hard because of shoulder
1b) 35# BE substitution
1c) 95/115/115# – haven’t done these in front rack before. not bad once you get balance under control.
1d) 2 legless rope climbs

BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X2 @ 80%, 2X1 @ 90%, 2X1 @ 95%, 4X1 @ 80% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.
2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec. DEMO VIDEO

Strength
High Bar Back Squat: 1X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00

Conditioning
5 rounds for total time of:
15 C2B Pull-ups
Run 200m
20 Wall Balls 20/14#
Rest 1:1

-

BBG: solid C&J today
2x2 90kg@70%
2x2 105kg@80%
1x2 117.5kg@90%
1x2 123kg@95%
1x4 105kg@80%

2a) 115kg all rounds
2b) 45/65/55/55/55

S: BS strong. Triplets we're most difficult.
1x5 145kg@80%
2x3 154kg@85%
2x2 163kg@90%
2x1 163kg@90%

Metcon: 17:50 - finished each round at about 1:50. Didn't feel like pushing it hard so rested 2:10 each round.  C2B easy today

Shoulder still hurts very badly in a few spots but doesn't seem to hurt under load. Going to try and get to doc on Friday.

2012 FRCF Masters Competition: 2nd Place
WOD placement: 1st, 7th, 2nd, 2nd, 2nd

BB Gymnastics
1) Clean and Jerk: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec.

2b) 3X5 Jumping Good Mornings – heavier than last week but PERFECT rest 60 sec.

Strength
High Bar Back Squat:

Set 1) Every 30 seconds for 2:00 (5 total reps) – 1 rep @ 70%
*Rest 2:00
Set 2) Every 45 seconds for 2:15 (4 total reps) – 1 rep @ 75%
*Rest 3:00
Set 3) Every 60 seconds for 2:00 (3 total reps) – 1 rep @ 80%

Notes: Each set should be performed without re-racking the bar. Once you have walked out of the rack with the barbell, do not put it down until the set is finished. Percentage should be based off of your most recent 1RM Squat.

Conditioning
3 rounds for time of:
Row 500m
75 Double-Unders

-

BBG:
1) 90/100/110/120/100kg - Hit both 120kg (264#) 
2a) 85/90/100/110/120kg (264#)
2b) 95/115/125/135/145# - held back a bit here.  don't want to wreck hams before competition this weekend. 

Strength:  Based on 400# max squat.  Holding the weight through this was very difficult.  It made the squats feel easy.  Back of neck was on fire.
126kg (277#) 70%
135kg (297#) 75%
144kg (316#) 80%

Metcon: 8:28 - too many trip ups today.  Didn't prime CNS for this and it cut into time.

First day of the outlaw way with Matt.  Looking forward to it.

BB Gymnastics:

1) Snatch: 2X2 @ 70%, 2X1 @ 75%, 2X1 @ 85%, 2X1 @ 90%, 4X1 @ 75% – rest 60-90 seconds for the sets through 90%, rest 30 seconds between reps for the final set.

75/82.5/95/100/82.5kg - hit both 220# snatches

2a) 3X5 Snatch Hi-Pulls – heavier than last week, rest 60 sec.

110/112.5/115/115/115kg - 253# straps on last 3. They helped.  Felt heavy.

2b) 3X5 Non-Heaving Drop Snatch – heavier than last week, rest 60 sec.

95/105/115/125/125# - drops. Felt good.

Skill

12 Minutes Chest Facing Wall Handstand & Shoulder Touch Practice.

Done

Notes: The goal is to get into and maintain the handstand with exclusively the nose and feet in contact with the wall. If you can get into and maintain the handstand within these parameters begin to try to some shoulder touches. Do not let your hands or nose drift away from the wall while performing shoulder touches. It is imperative that a hollow body position be maintained for this drill. Obviously, do not allow the desire to keep your nose on the wall end in injury—it’s not that serious.

Conditioning

3 rounds for total reps of:

1 minute ME HSPU
1 minute ME Front Squats 135/95#
1 minute ME Pull-ups
*Rest one minute between rounds.

Total: 176 reps
Hspu: 21/15/11
135# FS: 20/15/14
PU: 35/25/20

A sc&j every 30s for 8 reps:
+90s rest
Add 20# and amrap sc&j in 90s

225#
+
x4 245#

B: For time
x5 pj @ 135#
x10 burpee bj overs 20"
x15 1.5pd kbs
+10/20/30
+15/30/45

Time: last round was 7:20
Didn't time first two by accident but they were fast. Fell off a cliff on the 30 burpees during last round. Kept moving though but could be faster. Pj:  UB-5/5-6/5/4. Kbs UB-UB-25/20

A: SC at 90% of max PC; OTM x20

Shoulder and calves stressed, rounded down on this and used 120kg (265#) instead of 126kg.  Got a little tough but not bad.

B1: Weighted PU; 2-3 reps w/55#; x3 rounds; rest 10s

Done

B2: x15 chest2bar PU; x3 rounds; rest 3m

Easy.  Efficiency was @ 85%

C: 8m AMRAP
x8 2pd kbs
x8 burpees
x16 du's

7+1  Wasn't feeling it today.  A little run down and workout was later than normal.

A: 5-3-1 sp/pp/pj:
60/62.5/62.5/65/70kg - 155# not bad, first 5 were STRICT!

B bent over row 5x5:
85kg (189#) all sets

C: 15m amrap
15 ring dips
15 burpee BJ
400m run
Rounds: 3+15+15+250m

A: 30s snatch ladder @95# +10# increments
B: 3 rft
x15 PC @ 135#
x15 burpees
+15m rest
C: 10-8-6-4-2 HSPU w/50-40-30-20-10 DU's
D: bent over row w/clean grip @ 185#

A: 45/50/55/60/65/70/75/80/85/90/95/+short rest/100kg (222#) - hard to switch weight by myself for 30 s pulls.  Couldn't have hit 100kg without a short rest.
B: 5:39 - rough one, lacked the fire
C: 4:35 - fun little wod
D: skipped short on time.  will do tomorrow

A: for time
400m run
5 mu's
400m 35# kb carry
1 legless rc
150m lunge
1 legless rc
400m 35# kb carry
5 mu's
400m run
B: x4 lbbs x5
C: x3 ME press @ 155# x3

A: 16:15 - fun
B: 120/130/135/140/150kg (335#) - had more but stopped
C: sp+pp: 1+9/1+10/1+9 - static press hurt

A: x10 FS 225# + 150m prowler drag @ 145#; rest 5; 5 rounds
B: 3 min rest between
x1 ME BP 80%
x1 ME PushUp - 1m timecap
x1 ME SU - 1m timecap
x1 ME strict PullU
x1 ME ring dips
x3 rope climbs
x1 ME toes 2 bar

A: Done UB: Cleaned weight and got tough towards end
B:
BP: skipped
PushU: 38
SU: 50
PullU: 14+4
RingD: 25
x3 rope
T2B: 24

A: SC
B: 3 RFT
x8 split snatch 115#
x7 bar muscleups
x400m run
C: BS OTM @ 90% x10
D: 5xME ring row
E: 3xME ring dips

A: 70/80/90/100/110/120/130/135/140/145/150kg(x) - 321# PR on clean by 14#
B: 12:24 (3:41/4:23/4:20) - shoulder pain limiter
C: 163kg (357#) - tough at the end
D: 12/9/7/7/6
E: 12+6/10+4/8+5

A: 3 rounds for time
x21 2pd kbs
x12 hspu
B: x5 sets ME strict pullups

A: 8:16
B: 12/9/8/7/6

This is the first time in months where shoulder shows sign of healing.  Hint of pain and still weak on hspu but felt better tonight.  Praying for more progress.

A: Two rounds for time:
x24 295# Deadlift
x24 24" box jumps
x24 20# wallball
x24 195# bench press
x24 24" box jumps
x24 20# wallball

x24 145# clean

A: Time 36:16

Tough WOD especially after the previous workout.

A: SB + x2 OHS @ 85% x5 sets

B: Squat snatch off blocks @ 85% 7 sets of 2

C: Metcon

100' walking lunges

50 pu

50 du

25 k2e

5 15' rope climes

50 bj

25 ohs 65#

25 lpu

50 su

D: x6 MU's OTM as long as possible

A: 93kg (205#) - snatch balance not strong, shoulder pain on this

B: 95kg (210#) - failed 2 of the 14 on the catch

C: Time 15:46

00:47

01:28

00:37

02:18

01:53

01:40

01:13

04:06

01:44

D: 6/6/6/3 + singles up to 35 mu's 

A: 12 minute clock, 800m run, then in the remaining time, AMRAP 14 push press 115#, 7 toes 2 bar, 21 double unders.
B: 1 Clean and Jerk EMOM beginning at 135# and increasing by 20# each minute.

A: 4+14 - shoulder holding me back.  run was a little fast.
1) 3:21
2) 1:17
3) 1:49
4) 1:55
5) 2:19
6) +14pp
B: 115kg + Then worked up to 120kg after some additional rest.

Flying out to Newark, NJ for some training Tuesday through Friday.  Will be doing what I can this week as time permits.  Cardio and MAP training with emphasis on active recovery and stretching.

A: x1 FS OMOM x15

B: For time:

400m run

x21 PC 185#

400m run

x15 PC 205#

400m run

x9 PC 225#

A: 332#

B: Time 13:54

1) 1:55

2) 3:14

3) 2:00

4) 2:32

5) 2:10

6) 1:58

A1: x3 OHS starting @85%, x3 rounds
A2: ME strict PU w/35# into ME kipping PU COVP, x3 rounds
B: x5 RFT
x12 PU
x21 OHS 75#
x35 SU hands on floor
C: x30 TGU

A1: 85/95/105kg (233#) - only 1 rep the last set.  A little weak here but I think it is due to all the shoulder work we've done in the last several days.
A2: 5-15/5-11/4-10
B: 14:26
1) 2:29 ub
2) 2:34 ub
3) 3:04 13/8
4) 3:21 11/10 took a nap
5) 2:56 13/8
C: TGU - misread workout and was getting tired.  Went heavier than I should have and only did 15 reps.  I was toast at this point.
35# x4
55# x4
70# x4
80# x4

A: 5-4-3-2-1 C&J@185# + MU's
B: 15m amrap
x10 2pd kbs
x10 24" bj
x10 ring dips
C: x1 SJ every 30s x20 @ 90%
D: 30 ME strict EROM HSPU into ME kipping EROM HSPU

A: 6:39 - 1st round unbroken, hit a wall going into round 2.  Got real heavy fast and jerk suffered.  MU's were ok.
B: 9+4
C: x1 SquatClean&J OTM for 20m: 233# - Modified this because of no jerk blocks
D: 3+1/3+4/3+4 - no erom today because of shoulder.  Used plates and abmat.

A: x3 rep max thruster
B: 4 RFT
400m run
x15 thrusters @ 95#
15 C2B pullups
B: HPC @ 70% every 15 seconds for 10 minutes.  blocks and straps

A: 95kg (211#) - cautious with shoulder stopped there
B: 10:04 w/1 run + 3 x50 DU's.  Forgot to do c2b, did chin over only.
C: 95kg (211#) - no blocks or straps.  DL+HPC for each rep.  DL got very difficult for the last 8 reps.  HPC were solid and easier than DL at the end.

A:  Metcon
x5 RFT
x15 PSnatch 115#
x30 walking lunges
+
400m run
+ 10 mu's
B: narrow shoulder press AMRAP x3

A: Time 16:45
1) 1:31
2) 2:26
3) 2:55
4) 3:00
5) 3:27
Run) 2:05
MU's) 1:20
B: static
2pd - 1 rep, too heavy. shoulder really bothering me
1.5pd - 3 reps, perfect weight but still too hard on impinged shoulder
40# - 15/20
45# - 13

A: 3 RFT
20 PJ @ 135#
30 PU
40 WB
50 DU
B: 10x5 Ring Rows
C: 5x5 dead hang c2b w/bands

A: Total: 16:59 - too much staring at bar
1) 4:45
2) 5:36
3: 6:38
B: done - gripped figure 8 knots on climbing rope
C: done - couldn't hit chest on static pullups but pulled as high as I could

A: 3 position snatch practice
B: 1 squat snatch EMOM x12 @ 85-90% of max
C: x100 front raises with 45# plate
D: 800m run; rest 2 min x 6

A: 40/50/60/65/70kg (155#)
B: 95kg (211#) for all sets; failed 6th rep; happy I was able to do it
C: done
D:
1) 3:06
2) 3:06
3) 3:11 - wanted to quit 200m into this last run

A: tough power snatch in 5 sets

B: 5 rounds for time:

x10 315# DL

x20 GHD SU

C: x3 sets of PU (x5 strict @35#, AMRAP strict, AMRAP kipping)

 
A: 70/80/85/90/95kg (211#) - shoulder felt good after the last 2 workouts although it is still screwed up.  Inflammation or something is going on causing a painful hitch.
B: Time 8:59 - DL got heavy
1) 1:20
2) 1:57
3) 2:01
4) 2:00
5) 1:37
C:
1) 5-7-7
2) 5-4-6
3) 4-3-3

CSCF Crossfit Decathlon

1. Max Wall Ball Shots, 20/14#, 10 ft target in 1:00 (8:10am, 10:10am)

2. AMRAP 5:00—200m Row/10 Kettlebell Swings, 70/55# (8:15am, 10:15am)

3. Max Double Unders in 1:00 (8:30am, 10:30am)

4. AMRAP 7:00—1 Rope Climb, 15ft/5 Hang Squat Snatches, 115/75# (8:35am, 10:35am)

5. Max Handstand Push-ups in 1:00 (8:45am, 10:45am)

6. AMRAP 9:00—400m Run/10 Burpees/10 Push Presses, 135/95# (8:55am,10:55am)

7. Max Ring Touches in 1:00 (9:10am, 11:10am)

8. AMRAP 4:00—10 Pull-ups/ 10 Box Jumps, 24/20” (9:15am,11:15am)

9. Max Cleans, 165/115# in 1:00 (9:20am,11:20am)

10. Max muscle ups in 1:00 (9:25am,11:25am)

1) 34

2) 125

3) 119

4) 108

5) 17

6) 130

7) 58

8) 100

9) 15

10) 8

Total: 712

Started Crossfit in June 2006.  Did main site WODS for 3.5 years and posted daily on crossfit.com blog.  Transitioned to OPT Big Dawg program thereafter and have been there ever since.  I've branched off a few times to build strength and try out the effects of other major programs along the way but my home and heart will always be with OPT.  The blog starts now!