Endurance:
8 x 400m (2 min rest in between)

(1:52, 1:45, 1:40, 1:35, 1:30, 1:35, 1:40, 1:45)

Conditioning:
1/2 GI Jane
50 Burpee pull ups
(6 mins 50 secs)

Warm-up:
Run 2 miles (16 mins 43 secs)

Strength / Conditioning:
5 Rounds
5 x Dead lift (155#)
10 x Box jumps (24 inches)

(one round every 2 minutes)


5 Rounds
5 x Dead lift (185#)
10 x Box jumps (24 inches)

(one round every 2 minutes)


5 Rounds
5 x Dead lift (215#)
10 x Box jumps (24 inches)

(one round every 2.5 minutes)

Just wanted to work on box jumps but thought I needed something in front to replicate the fatigue in a workout and figured hey why not through in some moderately weighted dead lifts.  Box jumps 125 to 150 were pretty brutal.

So Thursday was a rest day.  Friday and Saturday I helped a friend move which in itself was a pretty good workout.

Today I didn't have much time so just threw together a strength/conditioning workout.

5 Rounds
5 x Bench Press (115#)
10 x Hammer curls (25#) 5 each arm
5 x Back squat (115#)
10 x Knees 2 elbows

Rested 2 minutes


5 Rounds
5 x Bench Press (135#)
10 x Hammer curls (25#) 5 each arm
5 x Back squat (135#)
10 x Knees 2 elbows

Skill:
Clean & Jerk 9 x 5
99 - 99 - 99 - 99 - 99 - 109 - 119 - 119 - 89

Just working on feeling strong through out the movement, took 1-2 minutes between sets.  Funny how light 89# felt during the last set.

Endurance:
Jogged for 27 minutes

Wanted to do the "Ship" Crossfit workout but after the high volume squats and 20 rounds of "Cindy" yesterday my legs were in in no shape for squat cleans and burpee box jumps.

Will save that workout for this weekend.

Conditioning:
"Cindy"
20 minute AMRAP
5 x Pull up
10 x Push up
15 x Air squat

20 Rounds

Rest 10 minutes

Death by Toes 2 Bar

1 minute 2 T2B, 2 minutes 4 T2B, 3 minutes 6 T2B,...............,7 minutes 14 T2B, etc...

Got through 7 rounds

Cindy felt good focused on good form on all the movements with legit range of motion especially on squats and push ups.  Easy to cheat a little on push ups especially when you're tired.  Actually surprised with how easy push ups felt didn't break any up until the 17th round and I think even then it was more mental.  This definitely gave me hope that I can get 22-24 rounds at some point in the future.

On the toes 2 bar it felt super easy until I got to the 12 on minute 6.  About 8 in my kip and form was just shot and I was struggling to coordinate my body.  After I finished the 14 the next round I decided to call it good.  I'm thinking the 100 kipping pull ups and first 40 T2B just fatigued my shoulders to a point I could not continue.

Endurance:
Ran 60/60 for 26 minutes at a moderate pace at a steep incline, just kind of cooling down while getting some running in.

Strength:
 "Get Your Weight Up Son"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)
5 x Back squat (116#)


5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25# DBs)
5 x Back squat (138#)


5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs)
5 x Back squat (158#)


 High volume with relatively moderate weight.


Skill:
Every minute for 10 minutes
3 x Power snatch (89#)


Endurance:
5 x 400m
(1:40, 1:35, 1:30, 1:26, 1:45)


Just messing around with paces to see what was comfortable.

Endurance:
4 x 800m Run

Conditioning:
5 Rounds
10 x Weighted sit ups
20 x Weighted lunges (25# each arm)
10 x Burpees

10 min break

4 Rounds
9 x Dead lift (153#)
12 x Knee to Elows
Row 500m

Warm-up:
1.5 mile run (13 mins 30 secs)

Conditioning:

Light "Isabel"
30 Snatches 95#
(4 mins 59 secs)

10 minute break

10 Rounds of "Cindy"
(9 mins 20 secs)

10 minute break

Light "Grace"
30 Clean & Jerks 95#
(3 mins 59 secs)

So threw together three different workouts Crossfit Games style.  Never done Isabel before and just not comfortable with the movement yet.  Still the weight was light enough to power through it.  The recovery between each seemed more than enough but the last workout I could tell especially with the time that I was fatigued.

Endurance:
8 x 400m (1:30 rest in between)

Yep on tread mill with 1.5% incline all at 1:45 pace.

Conditioning:
Diane
21 - 15 - 9
Deadlift 225#
Handstand push ups

Treated this more like a strength session than a conditioning.  Like it or not after the interval session the dead lifts felt super heavy and with only knowing strict handstand push ups those were done broken up and slow.  Overall a really good day of training.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (125#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (145#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (165#)
10 x Hammer curls (25# DBs) 


Back squat 3 - 3 - 3 - 3 - 3
135 - 165 - 185 - 205 -185

10 x Hands off push ups after each set


Just messing around with back squat weights to see were my strength is at after not going heavy on squats in while.   205# for three reps is decent for me, as back squats are an area I was progressing at before the knee injury.  I still like the heavy volume close grip bench press, although I'll need to start transitioning into more presses and jerks.


Endurance:
Jog 20 minutes


8 x 500m Row (2:30 minute rest in between)


(2:03, 2:02, 2:01, 2:01, 2:00, 2:00, 2:00, 2:00)


Goal was to go at a moderate yet semi-challenging pace 2:00-2:02, felt challenging yet relatively easy due to the slower pace. 

Conditioning:
Crossfit Games "Chipper"
10 x OH Squats (111#)
10 x Box Jump overs (24 inch)
10 x Thruster (111#)
10 x Power Clean (131#)
10 x Toes 2 Bar
10 x Burpee Chest 2 Bar pull ups
10 x Toes 2 Bar
10 x Power Clean (131#)
10 x Thruster (111#)
10 x Box Jump overs (24 inch)
10 x OH Squats (111#)

Weights scaled and muscle ups replaced with chest to bar pull ups.  Never done that many OH squats and thrusters at this weight and c2b pull ups in a workout before.  Actually felt good, but was definitely challenging.  All I can say regarding my time is that I'm not elite.  Still I enjoy working it out!

Endurance:
Jog 1 mile
Run 800m (3 min 45 secs)
Run 400m (1 min 30 secs)

Endurance:
6 x 400m (1:30 min in between)

Rough after the 85 C&J yesterday.

Relaxing 10 mile bike ride with the wifey!  Only lame thing about today is I'm a bit sunburned.

Warm-up:
3 Rounds
10 x Samson stretches
10 x Push ups
10 x Sit ups
10 x OH squat (45# bar)

Conditioning:
3 Rounds
10 x Clean & Jerk (95#)
10 x Toes 2 Bar
400m Run

(13 mins 40 secs)

Rest 5 minutes

1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1

Clean & Jerk (95#)
Knee 2 Elbows

(14 mins)

Definitely not all out, but never the less challenging and a good workout.

Played some bball, good news is the Achilles is feeling good.

Strength:
 "For the Ladies"

5 Rounds
5 x Close grip bench press (125#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (145#)
10 x Hammer curls (25# DBs)


5 Rounds
5 x Close grip bench press (160#)
10 x Hammer curls (25# DBs) 


First two sets were at a much faster pace than usual.  Straight from one exercise to another to one round to another.  Last set had some rest built in and it was needed after the first two sets pushed me to muscle fatigue.


Practice:
5 Rounds
10 x Pull ups
10 x KB Swings (50#)


Definitely have not been doing as many pull ups lately.  50 pull ups and some games style KB swings definitely got the heart rate going. 


Cool down:
Row 20 minutes

Endurance:
3 Mile jog (28 mins 30 secs)

Strength:
Deadlift 3 - 3 - 3 - 3 - 3
135 - 185 - 225 - 255 - 275(1)

Considered this an active recovery day.

Strength/Conditioning:

5 Rounds
5 x Push press (94#)
10 x K2E
5 x Back squat (94#)


5 Rounds
5 x Push press (116#)
10 x K2E
5 x Back squat (116#)


5 Rounds
3 x Push press (133, 138, 143, 133, 133)
10 x K2E
5 x Back squat ( 133, 138, 143, 133, 133 )

Following the usual routine, first two sets were like conditioning workouts with little to no rest in between sets and rounds.  The last set I rested between rounds.  The push presses at the end were a bit brutal with fatigue kicking in from the volume of push presses and the back squats while light were just enough to take some of the push out of my legs.

Cool down:
1 mile jog

Endurance:
Row 10k (47 minutes)

Skill
5 Rounds
30 x KB swings (50#)
5 x Strict chin ups

Work It Out!

Endurance:

1.5 Mile run (13 mins 10 secs)

3 x 800m run (w/ 3 minute rest)
(4:00, 3:45, 3:30)

Strength:
 "For the Ladies and the uh uh uh Men"

5 Rounds
5 x Close grip bench press (115#)
10 x Hammer curls (25# DBs)
5 x Deadlift (153#)

5 Rounds
5 x Close grip bench press (135#)
10 x Hammer curls (25#) DBs)
5 x Deadlift (193#)

5 Rounds
5 x Close grip bench press (155#)
10 x Hammer curls (25# DBs)  
3 x Deadlift (233, 243, 253, 263, opted out of last)

Well not really sure of the point of this workout, but it was fun.  First two sets were like mini workouts with no breaks just station to station.  Last had a minute or two break to set up the next round

So a semi rest day.

Strength:
Push Press 5 - 5 - 5 - 5 - 5
89 - 111 - 133 - 143 - 133

Just wanted to do some push presses with moderate weight to get used to the movement again.  Tried to muscle it up way to much today, need to work on form and exploding with my hips to drive the weight up.

20 minute Jog

Nine laps around the CSU track, very slow but felt good.

Endurance:
3 x 1200m run
1 x 800m run
2 x 400m run

 Just messing around with some different paces and distances to see how it felt.

 Strength:
5 Rounds
5 x Back squat (111#)
5 x Weighted dead hang chin up (25#)

5 Rounds
5 x Back squat (133#)
5 x Weighted dead hang pull up (15#)

5 Rounds 5 x Back squat (153#)
10 x Toes 2 Bar

 Getting that volume based back squat workout workout in.

Endurance:
4 x 100m Sprint
(17.5, 14.0, 14.1, 14.9)

8 x 100m Strides (20-22 secs)
Run every minute with resting the remainder of the minute after running 100m.

Skill:
5 x 3 Overhead squat (89#)

Barbell complex
1 x Dead lift
1 x Power clean
1 x Front squat
1 x Push press
1 x Back squat
1 x Behind the head jerk

(89, 111, 121, 131, 141#)

Conditioning:
4 Rounds
20 x KB swings (50#)
15 x Hands off push ups

Cool down:
20 minute row