Saturday 3/31

Warm-up:
Row 500m
3 Rounds
10x Samson stretch
10 x push ups
10 x sit ups

Strength:
Weighted pull ups 5 - 5 - 5 - 5 - 5
0 - 25 - 30 - 35 - 40

Conditioning:
15 minute AMRAP
250m Row
10 C&J 95#

6 Rounds

I've noticed this last week I've been staying in my comfort zone during workouts.

Friday 3/30

Endurance:
Row 5k (22 min 20 secs)

Skill:
Death by ring dip 9 rounds + 7 reps
* I was counting my first dip from the bottom position, which isn't really a dip so score is -9 I was thinking at the time I should start that way to replicate like I was doing a muscle up.

Conditioning:
AMRAP 15 minutes
5 x pull ups
10 x sit ups
45 x sing jump ropes

11 Rounds

Thursday 3/29

Warm-up:
Row 500m
3 Rounds
10 push ups
10 sit ups
10 lunges

Strength:
Press 3 - 3 - 3 - 3 - 3
95 - 105 - 115 - 125 - 130(1)

Conditioning:
8 Rounds
5 strict pull ups
10 db curl seesaw press (30#)
30 second L-sit

Wednesday 3/28

Rest it!

Tuesday 3/27

Warm-up:
3 Rounds
8 x Kb swing
8 x Goblet squat
8 x One arm press
8 x SDL
20kg Kb

Strength:
Deadlift 5 - 5 - 5 - 5 - 5
135 - 185 - 225 - 245 - 255

Form was crap today, still just wanted to feel like I was lifting something moderately heavy.

Conditioning

Run 200 meters
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
Run 400 meters
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
Run 200 meters

(10 mins 46 secs)

I'm an idiot who makes poor decisions, went slooowww on the running and even slower on the squats. Knee was not liking squats one bit. One thing is for sure though, this workout had a high suck factor.

Monday 3/26

Warm-up:
5 Rounds
5 pull ups
10 push ups
15 squats

Conditioning:
15 min max rounds
10 Push Press (95)
10 KB Swings (24)
10 Box Jumps

6 Rounds + 23 reps

Kind of a stress test today, took it easy and slow with plenty of rest to make sure I didn't do anything stupid and hurt my knee again.

Sunday 3/25

Get your rest on!

Saturday 3/24

Warm-up:
3 Rounds
5 x pull ups
10 x push ups
10 x sit ups

Strength:
Weighted pull ups (3 - 3 - 3 - 3 - 3)
25 - 35 - 45 - 50 - 55

Conditioning:
10-9-8-7-6-5-4-3-2-1
Renegade rows (w/35# Kb)
Weighted sit ups (22#)
Russian twists (35# Kb)

(17 mins 55 secs)

Friday 3/23

Row 5K (23 mins 42 secs)

Thursday 3/22

Warm-up:
800m jog

3 Rounds
15 x sit ups
10 x push ups
10 x lunges

Skill:
L-Sit for 4 total minutes

Weak on this today, I blame the L-sits from last night.

Conditioning:
KB Swings 24kg
10 minutes (30 seconds on, 30 seconds off)
19 - 19 - 19 - 19 - 19 - 18 - 18 - 18 - 18 - 18 (185 total)

Wednesday 03/21

Warm-up:
elliptical 5 minutes (level 8, oh yeah)

Strength:
Press 5 - 5 - 5 - 5 - 5
89 - 99 - 109 - 119 - 124(3)

Conditioning:
6 Rounds
5 strict pull ups
10 x curl see saw press
30 second L-sit

May have been the ring dips yesterday but the last 3 curl seesaw presses were brutal each round, also last ten seconds of L-sits were not soft!

Tuesday 3/20

Warm-up:
3 Rounds
5 x strict chin up
10 x push up
15 x sit up

Conditioning:
Death by ring dip
8 Rounds + 7 before death

5 Rounds
20 x KB swing 24kg
20 x K2E

(10 mins 55 secs)

Sunday 3/18 & Monday 3/19

Rested a few days to give the upper body a break and rest the knee a bit.

Saturday 3/17

So decided to test the knee out a bit, did somewhere in the neighborhood of 20 100 yard runs at a local football field. Not fast maybe at mile pace, just wanted to give the leg a stress test. Felt good until around a few hours later when I just had general soreness.

Friday 3/16

Skill:
Bar muscle ups

Got 5 completed out of around 25-30 attempts. Four more than I've ever done. Had dream of completing ring muscle ups, but after some ring dip attempts that were strained due to muscle fatigue figured I would take it easy.

Conditioning:
10-9-8-7-6-5-4-3-2-1
Renegade rows 30# DBs
Weighted sit ups 25#

(9 mins 30 secs)

Thursday 3/15

Warm-up:
3 Rounds
5 x strict chin up
10 x hands off push up
15 x sit ups

Skill:
Handstand 10 Minutes

Around 10 x 20-30 second handstands with & without wall assistance. Was throwing in some handstand push ups until I realized how much they would make the next portion of the workout suck.

Tabata Push Ups (29 - 18 - 16 - 15 - 12 - 10 - 10 - 8)
Rest 3:00
Tabata Sit-Ups (12 - 13 - 14 - 13 - 13 - 14 - 13 - 13)
Rest 3:00
Death by pull up
12 Rounds

Wednesday 3/14

Warm-up:

3 rounds:
5 Pull-Ups
10 Push Ups
10 1-Arm DB Press 25#

Conditioning:

5 rounds:
5 Strict Pull-Ups
10 DB Kneeling Curl and SeeSaw Press 30#
30s Plank

Endurance:

20 minutes elliptical

Tuesday 3/13

Warm up:
5 minutes elliptical

5 Rounds
5 x strict chin up
10 x hands off push ups
15 x sit ups


Conditioning:
5 Rounds
5 x Strict press (109#)
10 x pull ups
15 x sit ups

Cool down:
10 minutes elliptical

Knee feeling better but staying patient and staying away from squats.

Monday 3/12

Switching it up to 2 on 1 off until I can workout lower body.

Sunday 3/11

So the knee is feeling much better, range of motion is almost 100%. Still taking a few weeks off of lower body.

Conditioning:
5 Rounds
5 x Bench press 135#
10 x Pulls ups
10 x Good mornings 45#

5 Rounds
5 x Handstand push up
10 x Hanging leg raise

10 minutes on the Elliptical (oh yeah)

Saturday 3/10

So upper body workouts for a while.

10 Rounds
5 x strict pull up
10 x push up
15 x weighted sit ups (22#)


4 Rounds
10x
Straight leg dead lift
Arm curl
press
(25# DB)

Friday 3/9

Rest day!

Thursday 3/8

So was going through a test run of Open workout 12.3, at the beginning of the fourth round after the box jumps I jumped off the other side of the box and landed wrong on my left leg. My knee buckled and I went down. Initial prognosis is a sprain, but we will need to wait a week before that's definitive.

Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

(123 reps)

Wednesday 3/7

Strength:

Push Jerk 5-5-5-5-5
95 - 115 - 135 - 155(3) - Opted out

Weighted Lunge 5×10 (5 per leg/set) w/ 2 24k KBs

Shoulder still a bit sore from Saturday, decided to not push it.

Conditioning:
Run 200m then

10 to 1

Russian Twists (45)
Weighted Sit-ups
Rest 90 sec

10 to 1

Ball slams
Slam ball clean
then Run 200m

(16 mins 07 secs)

Poor dietary choices caused some dry heaving and one of the slowest last 200m possible. Still happy with my performance given leg fatigue and the movements being previous weaknesses.

Tuesday 3/6

Strength:
Front Squat 5-5-5-5-5
95 - 115 - 135 - 155 - 175(PR)

A2 Close Grip Pull-up Max-Max-Max-0-0
12 - 12 - 10

Conditioning
800m Farmer’s Carry w/ KB (24/16)

(16 mins 04 secs)

Sunday 3/4 & Monday 3/5

Rest day.

Saturday 3/3

Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

(33 Reps)

So the goal was 31 reps seeing as how 135# was a PR. To say it was a snatch might be disrespectful to snatches though. While it was one continuous motion it was ugly. Also those three reps took me around 40 attempts and my shoulders are a little roughed up.

Thanks to Eugene Crossfit for the hospitality. Amazing facility and people!

Friday 3/2

Rest day - Traveling to Oregon

Thursday 3/1

Conditioning
5 Rounds (not for time):

2 Turkish Get-up (16, per side)
10 KB Swings (32)
Overhead KB Carry (down and back
*Scale up: Heavy KB

Strength:
Power Snatches 5 - 3 - 1

95lb - 115lb - 135lb(f)

Practicing for Saturday.