Wednesday 2/29

Conditioning
Partner WOD

5 min 200m Sprints
4 min Push-up w/ hand lift
3 min Burpees
2 min Strict Pull-up/Ring Dip
1 min Jumping Squats

Total Reps (256)

Tuesday 2/28

Warm up:
3 Rounds
10 x Hip extensions
10 x push ups
10 x lunges
10 x bar swings

Conditioning:
15-10-5

Power Clean (135#)
Lateral Bar Hops
Rest 90 seconds

100 Sit-ups
Rest 60 seconds

Row 250m

(9 mins 48 secs)

So I thought I was just going to power through this with by first ten power cleans being touch and go. Then came the realization that 135# is actually pretty heavy for me being near my body weight, muscle fatigue kicked in and each one after that was a struggle. Fought through the rest of them until I got to the sit ups where I was able to pick up the pace. Good practice with almost hitting muscle failure early in the workout and still pushing through it.

Endurance:
Row 5k (23 mins 05 secs)

Monday 2/27

Rest it!

Sunday 02/26

Warm up:
Jump Rope

Crossfit Open 12.1
7 Min. AMRAP (Burpees)

86 Reps

Crossfit Open 12.1 from Richard McCaffery on Vimeo.

Strength:
Thrusters 5 - 5 - 5 - 5 - 5
89 - 99 - 109 - 119 - 95

Working on the movement.

Cool down:
1k Row

Saturday 2/25

Crossfit Open 12.1
7 Min. AMRAP (Burpees)

75 Reps

Jumping up after a burpee and hitting a moving object sucks, period, end of discussion.

Trying this again tomorrow.

A huge thanks to Michael and Crossfit North Fort Collins for allowing me to use their facilities. Really supportive group of individuals, it was an awesome environment.

Endurance:
Row 5k (22 mins 04 secs)

Friday 2/24

Warm up:
Step ups 2 minutes

3 Rounds
10 x KB swings
10 x push up shrugs
10 x lunges
10 x hip thrusters

Conditioning:
20-15-10 reps of:

Singles (60 - 45 - 30)
Thrusters (95#)

(8 mins 26 secs)

Rest 2 Min

20-15-10 reps of:

Sit-ups
KB Swings (24kg)

(2 mins 40 secs)

Endurance:
Row 5k (22 mins 55 secs)

So so day, but I'll take it.

Thursday 2/23

Must needed rest day!

Wednesday 2/22

Strength:
Russian Step-up 5×10

95 - 95 - 95 - 95 - 95

Close Grip Chin-up Max-Max-Max-0-0

15 - 12 - 10

Conditioning:
200m rest 2 minutes 34 seconds
400m rest 2 minutes 1:31
800m rest 2 minutes 3:51

Sucked it up today, paying a bit for not following rest day regimen and rough workout Wednesday. Also thank the lord that we are done with Russian Step-ups! For now.

Tuesday 2/21

Warm up:
3 Rounds
8 x Goblet squats
8 x KB swings
8 x RDL
8 x KB Push Press (4 each side)

Strength:
Sumo Deadlift 1 - 1 - 1 - 1 - 1
225 - 245 - 275 - 300(PR)- 315(f)
First time hitting 300# in anything, feels pretty damn good!

Ring Dips
7 - 6 - 6

Conditioning:
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
Renegade Rows 30lb DB
Weighted sit ups with 30lb DB each arm

16 mins 40 secs (around there)

Sit ups were brutal!

Endurance:
Intervals Row 4 x 1000m w/ 2:30 rest in between
Tried to stay within 5K pace, staid between 4:13 to 4:18

Monday 2/20

Warm up:
Double under practice

Strength:
Push Press 1 - 1 - 1 - 1 - 1
135 - 155 - 165 - 175(PR) - 185(f) - 185(f)
Got 185 overhead just couldn't get that last little bit :)

Seated box jump 5 - 5 - 5 - 5 - 5 (32 inches)

Conditioning:
Helen
3 Rounds
Run 400m
21 KB swings (50#)
12 Pull ups

(9 mins 17 secs) 34 second PR!

Cool down:
Row 1k

Sunday 2/19

Rest it!

Saturday 02/18

Warm up:
Jump rope practice

Mobility
4 x 5 Chest to bar pull ups

Conditioning:
Death by squat clean 89#

*Rule was until I couldn't finish round or first round I dropped the bar in. Trying to work on not dropping the bar.

9 Rounds

Endurance:
Row 5k (very slow)

Running 4 x 400m with 1 min 45 sec break in between.

(1:52, 1:40, 1:35, 1:30)

Friday 2/17

Strength:
5 x 3 Overhead squat
95 - 105 - 115 - 125 - 135

Conditioning:
4 Rounds:

15 Knee To Elbows
Broadjump (across gym once)
15 Push-ups
Bear Crawl/Crab Walk (across gym once, switch every round)

(6 mins 01 secs)

This week was an arm burner.

Thursday 2/16

Warm up:
Crossfit warm up x 2

Strength:
Russian Step-up 5×10

45 - 95 - 95 - 95 - 100

Close Grip Chin-up Max-Max-Max-0-0

12 - 11 - 10

Biceps/arms were burning from rows yesterday.


Conditioning:
20-15-10

Row for Calories
Ground to Overhead (95/65)

(10 mins 15 secs)

Not feeling it today, general fatigue.

Wednesday 2/15

Warm up:
2 minutes step ups

8 x Goblet squats
8 x KB swings
8 x Romanian deadlifts
8 x KB push press (4 each arm)

Strength:
Sumo Deadlift 3-3-3-3-3 (Find 3RM)
185 - 225 - 255 - 275 - 285(1) - 285(PR)

Ring Dips
5 - 5 - 5 - 5

Struggling with these

Conditioning:
Alternating Tabata

Jumping Lunge
Ring Row

(141 Reps)

Endurance:
Row 5K (23 mins 43 secs) Slow and relaxing

Tuesday 2/14

Warm up:
Double under practice


Strength:
Push Press 3-3-3-3-3 (Find 3RM)
95 - 115 - 135 - 155 - 165(2)

So close! Messed up my push on the third attempt, tried to muscle it but it was a no go.

A2 Seated Box Jump 5-5-5-5-5

Ummm, thought this was 5-5-5-0-0 (24, 27, 30 inches)

Conditioning
10 Min Max Rounds:

20 Alternating One-Arm KB Swings (50#)
20/20/20 Plank Hold

Was a bit nervous about this, but turned out to be kind of fun.

(6 Rounds)

Monday 02/13

Rest day!

Sunday 02/12

Warm up:
Double Under practice (10 minutes)

Skill:
Overhead Squats 5 x 5 (89#)

Box Jumps: 5 x 5 (29.5 inches, going for 30 but plates available were just shy)

Endurance:
Row 5k (22 mins 18 secs)

Run 4 x 800m (2 min. break after each)
(5 mins, 4 mins 20 secs, 3 mins. 45 secs, 3 minutes 20 secs)
(On treadmill at pace 6, 7, 8, and 9. Incline at 1)

Saturday 02/11

Rest it!

Friday 2/10

Warm up:
3 Rounds
8 x PVC pass throughs
Buttkicks
8 x hip thrusts
8 x good mornings

Conditioning:

Front Squat Max Reps (155) (10 reps)

then

Deadlift Max Reps in 60 seconds (225) (20 reps)

then

Shuttle Sprints Max Reps in 60 seconds(1 touch = 1)(20 reps)

then

Strict Pull-ups Max Reps (12)

Score: 62

Endurance:
Row 5K (22 mins 40 secs)

Thursday 2/9

Warm up:
2 minute jump rope

3 Rounds
5 x pull ups
10 x sit ups
10 x side bends

Strength:
Russian Step-up 5×10
45 - 65 - 85 - 95

Close Grip Chin-up Max-Max-Max-0-0
15 - 14 - 11


Conditioning
10 Min Max Rounds

7 Hanging Leg Raise
7 Double Unders (subbed 30 singles)
7 Sit-ups

10 Rounds

Wednesday 2/8

Warm up:
Mobility
Crossfit Warm up x 2

Strength:

Sumo Deadlift 5-5-5-5-5 (Find 5RM)
135 - 185 - 225 - 255(5RM) - 265(2)

Dips Max-Max-Max-0-0
4 - 5 - 20

Deadlifts just felt off today, and the first two sets of dips were ring dips(my first time trying for reps), the last was standard dips.

Conditioning:
Tabata Squats Bottom to Bottom
Score: 11

A little taste of hell right there, I knew I was in trouble when during mobility I could barely hold a squat for a minute without my legs feeling like they were about to cramp.

Endurance:
Row 5k (23 mins 40 secs) - Cool down

Tuesday 2/7

Warm up:
Mobility
3 Rounds
8 x Goblet squats
8 x KB swings
Buttkicks
10 x sit ups
10 x push up shoulder shrugs

Strength:
Push Press 5 - 5 - 5 - 5 - 5
95 - 115 - 135 - 155(PR) - 160(3Rep PR)

Conditioning:
10-9-8-7-6-5-4-3-2-1
KB Swings (32kg)
Hands off clap push ups (really, that's a real thing)
(5 mins 21 secs)

Monday 2/6

Rest it!

Sunday 2/5

Warm up:
Mobility
10 minutes jump rope

Conditioning:
Max Pull Ups: (2 attempts)
21 - 25(PR)

Endurance:
Row 6k (27 mins 15 secs)

Saturday 2/4

Warm up:
5 minutes jump rope practice

10 Rounds (every minute)
1 x squat clean
1 x thruster
1 x back squat
1 x jerk
1 x overhead squat
(89#)

Conditioning:
Jack (20 min AMRAP)
10 x 115# Push Press
10 x 24inch Box Jump
10 x KB swings 50#

7 Rounds + 7PP

Went for 8 rounds was on pace through six then fatigue on push presses became too much, only way I was going to get to 8 was to jerk but didn't want to cheat.

Endurance:
Light 5K Row (23 mins 05 secs)

Friday 2/3

Warm up:
5 Rounds
10 x air squats
10 x Samson stretches
10 x push ups
20 x sit ups

Strength:
Back Squat 3 - 3 - 3 - 3 - 3
129 - 172 - 192 - 222(PR) - 169

Worked out at home 222# is all the weight I have :) felt good. Don't think I was going much further than that anyways.

Conditioning:
"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Not happy with my performance with 5 Rounds + 1 Box Jump, legs were burning and thrusters are definitely a weakness.

Thursday 2/2

Rest it!

Wednesday 2/1

I usually avoid thrusters as much as possible because lets face it they suck, but with the open coming up and wanting to work on my weaknesses decided to get some practice in.

Warm up:
Mobility
Jump rope practice

Conditioning:
21 - 15 - 9
Thrusters 95#
Pull ups
(Fran)

Rest 5 minutes

(Sets broken out as needed to get work done)
35 x Front Squat 95#
35 x Bench Press 135#

Was not for time but each took me around 9 minutes, was definitely pacing myself but still was not easy.