Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (228)
Bench Press: body weight (155)
Power clean: 3/4 body weight (116)

(28 mins 50 secs)

So this is apparently my new go to workout when I want to dead lift and bench but don't want to do sets.  Everything felt good except the bar I was using for dead lifts was a bit slippery and I had to chalk it up.  I actually thought I was going pretty slow and was surprised a little with breaking 30 minutes.  Thinking next time I'm going to go for it and see how fast I can get through this.

Conditioning:
4 Rounds
Run 400m
10 x Push Ups
Row 500m
10 x KB Swings (50#)

then

Row 20 Minutes

then

20 Minutes
Odd Minute - 12 x KB Swings (50#)
Even Minute - 10 x Burpee

So this may seem like a lot but the truth is I was going very slow for the first two portions as I was watching the Oregon Ducks football game while working out.  The last part was a little outside of the comfort range but good for skill work.  The burpees are coming in the open and the KBs were competition style to get myself use to the movement.  Still in the scheme of things a relatively easy day.

Warm-up:
4 Rounds
5 x Bench Press (135#)
10 x Inverted Sit Ups
5 x Strict Chin Ups
10 x Back Extensions

Skill:
20 Minutes
Odd Minute - 5 x Power Clean (111#)
Even Minute - 10 x Push Ups

Endurance:
Run 20 Minutes

So woke up feeling a little less sick but wanted to keep things easy and not tax my immune system.  Everything was pretty easy and relaxed.  Might take one more day easy just to make sure I'm 100%.

Conditioning:

Feeling a little under the weather so ran 3 miles in 36 minutes, yep it was slow but kind of nice to just be on auto pilot and daydream away.

Strength:
Hang Power Clean 1 - 1 - 1 - 1 - 1
135 - 145 - 155 - 165 - 175(f) - 175(PR) - 185(f) - 185(f)

Conditioning:
10 Minute AMRAP
2 x HPC (140#)
4 x Box Jump (36 inches)
8 x KB Swing (70#)

(5 Rounds)

Happy with the PR even though I think more was possible.  My form felt like crap and I felt like I had no explosion or ability to move my body with any coordination.  With that said it's nice to have a 10# PR when your feeling less than stellar.  The bright point of the workout was the 36 inch box jumps, got talked into it by the coach and while I probably expended way too much energy on each jump trying to make sure I didn't miss and wipe out, it was nice to see that something I was thinking was impossible to do in a tired state really was possible.

Conditioning:
Ran 20 minutes (2 minutes slow and 2 minutes fast)

Conditioning:
"Grinch"
30-20-10
Bar Jumping Burpees
2 x Single Jump Ropes

then

21-15-9
Dead Lift (225#)
200m Run

then

9-6-3
Back Squat (185#)
Box Jump (24 inches)

So went through this pretty slow but a good workout.  Amazes me that 225# dead lifts and 185# back squats while difficult are not outside my comfort zone anymore.  Getting stronger.

Conditioning:

1-10 Clean & Jerk (145#)

1 Round of Cindy after each round of clean and jerks.

(8 Rounds + 3)

So I decided to go with 145# to get myself out of my comfort zone of 115-135, the extra 10# really makes a difference.  Still I'm actually glad regarding my performance, while it hurt I didn't feel like I was going to die and surprisingly felt fine afterward.  Thinking my fitness is coming back around.  

The other awesome note is that my butterfly kip felt strong today strangely found slower is faster in terms of keeping form and technique.

Warm-up:
3 Rounds
75 x Single Jump Ropes
10 x Push Ups
5 x Strict Chin Up

Conditioning:
Crossfit Open Workout 13.2
10 Min. AMRAP
5 x S2OH (116#)
10 x Dead Lift (116#)
15 x Box Jumps (24 inches)

5 Rounds + 10

Endurance:
200 Calorie Row - Slow pace 20+ minutes.

Conditioning: 
"Bradshaw"
3 x HSPU
6 x Deadlift (225#)
12 x Pull Ups
24 x Killer Ropes

8 Rounds + 4 in the 25 minute time cap.

So going to need a rest day after the last few days.

Strength:
20 Rounds EMOM
1 x C&J (158#)

Conditioning:
4 Rounds
Run 400m
5 x Back Squat (158#)

(9 mins 55 secs)

Feeling strong a little poor on the conditioning side but strong.  I like strong.  Should say there was some pressing going on in the jerks, still need to work on my form but days like this when you have high reps and for what for me is a decent weight helps.

Conditioning:
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile

(46 mins 44 secs)

So not a fast time but a good workout.  Everything felt fine wasn't even resting that much was just moving slow and steady.

So was going to do some cardio and call it a day but decided to do some work with the barbell.

Conditioning:
Barbell Complex - 10 Rounds EMOM
1 x Dead lift
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Behind Back Push Press

then

20 Rounds EMOM
5 x Push Press (116#) [even min.]
5 x Strict Chin Up [odd min.]

then

Tabata hollow rocks and side planks for fun.

Feeling pretty swole after 70 or so presses overhead today 116#.

Conditioning:
7 Rounds  (one minute rest between rounds)
Run 400m

All were at 1:39 pace but on a treadmill so easier than running outside.  Felt pretty good throughout had to only do seven rounds due to the gym closing.

Strengthitioning:
"Linda"
10-9-8-7-6-5-4-3-2-1
Dead lift (227#)
Bench Press (155#)
Power Clean (116#)

(29 mins 24 secs)

So my go to workout when I want to work on strength.  This was definitely a little harder due to some poor life choices last night.  Still felt good.

Conditioning:
14 Min. AMRAP
21 x Curtis Ps
21 x Plate Jump Burpees
21 x Wall Balls (20#)
93 x Killer Ropes

1 Round

So I kind of sandbagged this one, not saying it was easy but definitely was taking my sweet time.

Conditioning:
4 Rounds
400m Run
10 x Knees 2 Elbows

then

20 Minute
3 x Dead lift (odd minute)
10 x Knees 2 Elbows (even minute)

Dead lifts were light between 199-229# working on overhand grip to work on grip strength.  Knees 2 elbows were just for skill and to work on the abs.  The first workout was just running 400m in 1:40ish pace then doing 10 K2E and resting the remainder of 3 minutes.  Overall a relaxing day.

Strength:
Floor Press 3 - 3 - 3 - 3 - 3 - 3
133 - 153 - 173 - 193 - 203(PR) - 208(PR)

Conditioning:
9 - 6 - 3
Front Squat (138#)
Chest 2 Bar Pull Ups
then
50 x Floor Press (138#)
then
3 - 6 - 9
Back Squat
Burpees

(19 mins 23 secs)

So after the strength the floor presses were a bit brutal had to break them up to 3s that last 20 or so and felt like it took forever.

Warm up:
3 Rounds
60 x Single Jump Ropes
10 x Push Ups
20 x Sit Ups

Skill:
Power and Squat Snatches


Conditioning:
"DT"
5 Rounds
12 x Dead lift
9 x Hang Power Clean
6 x Jerk
(116#)
(14 mins 30 secs)

So took six days off working out yes six whole days.  Mostly due to it being the busiest week for school.  With that said I was jonesing to workout the last few days.

Strength:
Bench Press 5 - 6 - 7 - 8 - 9 (135#)
Inverted Sit ups 10 - 11 - 12 - 13 - 14

then

Back squat 5 - 5 - 5 - 5 - 5 - 5 - 5
45 - 135 - 155 - 175 - 195 - 215(PR) - 225(1)

after each set 5 strict chin ups

Conditioning:
4 Rounds
10 x Push Press (116#)
10 x KB Swing (50#)
10 x Box Jump (24 inches)
Run 400m

(19 mins 23 secs)

Conditioning:
Row 250m
C&J (116#)
10-9-8-7-6
Row 250m
Back Squat (185#)
1-2-3-4-5

So was going to go 10-1 and 1-10 but realized this would take me into the 40+ minute range so stopped it half way through.  Still a good workout.

Conditioning:
"The Don"
66 Deadlifts (110#)
66 Box Jumps (24 inch)
66 KB Swings (55#)
66 Knees to Elbows
66 Sit Ups
66 Pull ups
66 Thrusters (55#)
66 Wall Balls
66 Burpees
66 Double Unders

Got through 29 Thrusters when 38 minute time cap was met.  Did a good job pacing myself but the 66 rep scheme killed me especially on the K2E and pull ups where the last 15-20 seemed like they took forever.

Conditioning:
Run 1 Mile
(8:17)

Back Squat 3RM
(135 - 165 - 195 - 225 - 235(PR))

2 Min Max Shoulder to Overhead (45#)
(90)

2 Min Max Ab Mat Sit Ups
(71)

So my mile time was pretty sad but the wind was just not there.  PR'd on the back squat with matching my 1RM for 3 reps, so that was good.  

Endurance:
Run 2 Miles
(16 mins 41 secs)

Warm Up:

5 Rounds

5 x Bench Press

20 x Inverted Sit Ups

10 Minutes EMOM 

3 x Hang Power Clean and Jerk (116#)

Conditioning:

7 Rounds (E3MOM)

5 x Strict Chin Ups

Run 400m

Conditioning:
"McGee"
30 Minute AMRAP
5 x Deadlift (245#)
13 x Push Up
9 x Box Jump

(11 Rounds)

Had dreams of doing this R'xd but glad I went with 245#, the last three rounds or so I really wasn't sure how I was going to get it up even though I manged to do the five unbroken each time.  One thing is for sure I'm a lot stronger than I was a year ago.

Conditioning:
Good
3 Rounds
20 x Weighted Lunges (95#)
Run 200m

then

Bad
50 Pull Ups

then

Ugly
3 Rounds
10 x Thrusters
Run 200m

Totally underestimated this one, literally felt like I was going to die at the end.  Lord that was not soft.

Conditioning:
100 Killer Ropes
3 Hang Squat Cleans (145#)
75 Killer Ropes
6 Hang Squat Cleans (145#)
50 Killer Ropes
9 Hang Squat Cleans (145#)
25 Killer Ropes
12 Hang Squat Cleans (145#)

(14 mins 40 secs)

Pretty stoked about finishing this, mostly because I overlooked the hang part of the squat cleans and was already concerned that 145 was going to be too heavy.  Totally slacked off during the killer ropes but think all in all it was a good strategy to get through the workout.

Warm-up:

Jog 1.5 miles

Conditioning:

20 Minute (For Distance)

Row 250m

1 x C&J (143#)

(3250 meters)

Conditioning:
"Rankel"
6 x Deadlift (225#)
7 x Burpee Pull Ups
10 x KB Swing (50#)
200m Run

(5 Rounds + 2 reps)

I was definitely trying to pace myself but coming off the swings the heart rate pumping.  A good workout.

Skills:

• Max KB Swings (70#)
• Max Chin Ups (15)
• Row 400m (1:21)
• Max Toes 2 Bar (15)

The row was ridiculous, heart rate would not go down for like twenty minutes after.

Conditioning:

3 Min. AMRAP
1 Round
1 Power Clean
2 Jerks
3 Front Squats
(4 Rounds)

Conditioning:
Run 2 Miles (16 mins 42 secs)

On a treadmill so this felt pretty easy.


Strength:
Push Press 3 - 3 - 3 - 3 -3 - 3 - 3
89 - 109 - 129 - 139 - 149 - 159 - 139

Just working on form, kept going up as long as the form felt strong.  Struggled a bit with pressing out 159# so went down to 139# and then call it good.

This was more of an active recovery day than anything.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (228)
Bench Press: body weight (155)
Power clean: 3/4 body weight (116)

(30 mins 26 secs)

This was a little rough today.

Warm-up:
5 Rounds
5 x Bench Press (135#)
10 x Inverted Sit Ups
10 x Back Extensions

Conditioning:
4 Rounds

1 Round
Row 500m
2 x Back Squat (190#)
10 x HRPU
Run 400m
2 x Back Squat (190#)
10 x HRPU

Around 30 minutes, was taking it a bit easy on this one, body was just generally fatigued.

Conditioning:
150 Jump Rope Singles
50 Burpees
120 Jump Rope Singles
40 Push Press (45#)
90 Jump Rope Singles
30 Wall Balls
60 Jump Rope Singles
20 Toes 2 Bar
30 Jump Rope Sings
10 Chest 2 Bar Pull Ups

(20 mins 02 secs)

Felt like I was hanging in there until I got to the wall balls, after that just gave into the mental suck and finished barely over the time cap.

Conditioning:
10-1 Hang Power Snatch (95#)
Run 150m
1-10 Box Jumps (24 inches)

Got through 7/7 box jumps as time expired.  Definitely a dynamic workout, glad to work on snatches it actually feels they are starting to come together.

Conditioning:
3 Rounds
5 x Power Clean (155#)
10 x Bar Hop Burpees

Run 1 Mile

3 Rounds
5 x Front Squat (155#)
50 x Killer Ropes

(24 mins 03 secs)

The weight was heavy for me and I don't think I could have ran a mile any slower than I did.  Still a good workout and killer on the legs.

Strength:
Floor Press 5 - 5 - 5 - 5 - 5
135 - 155 - 175 - 195 - 205(f) - 175

Press is starting to feel good.

Time for a rest day!

Endurance:
Jogged for 20 minutes.

3 x 100m sprints

Sometimes it's just fun to run as fast as you can.

Conditioning/Skill:
9 x 1 x Barbell Complex (EMOM)
6 x 2 x Barbell Complex (EMOM)

Barbell Complex
1 x Power Clean
1 x Front Squat
1 x Shoulder to Overhead
1 x Back Squat
1 x Behind the neck jerk
(116#)

12 Minutes
Even minute 5 x Jerk (116#)
Odd minute 10 x Weighted lunges (Two 35# KB one each hand)

Warm-up:
Jump Rope Singles 100 - 80 - 60 - 40 - 20
Sit Ups 50- 40 - 30 - 20 - 10

Conditioning:
4 Rounds
Row 500m
20 x Hands Off Push Ups
Run 400m
5 x Back Squat (155#)

(26 mins 15 secs)

Conditioning:
10 Minute AMRAP

1 Round
3 x HSPU
6 x Hang Power Snatch (95#)
9 x Kill Ropes

Add three reps to each movement each round.

Score 3 Rounds + 7 reps, I did 12 HSPU the third round so counted those reps in the overall.

Strength:
Power Clean - Just messed around with different weights and form.  Did a decent amount of volume between 115 and 165#.  Couldn't get 175# up, just didn't have the drive and the form is weak.

Conditioning:
55 X Wall Balls
45 X Bar Facing Burpees
35 x Toes 2 Bar
25 x Deadlift (245#)

(19 mins 30 secs)

So the good news is the shoulder held up through the toes 2 bars, still not 100% for sure with kipping but was good to try the movement out.  Lower back is a little tight still from early in the week and it was a challenge to maintain form through the deadlifts.

"Loredo"
6 Rounds
24 air squats
24 push ups
24 lunges
400m run

Finished five round in 31 mins 30 secs, second day in a row that working outs felt a bit rough.  Either way while it was not soft it felt good.

Strength:

Deadlift 5 - 5 - 3 - 3 - 1 - 1 - 1

135 - 185 - 223 - 253 - 273 - 293 - 313(F) - 308(F) 

So thinking I could have got 308 up but the form was horrible and didn't want to risk injury.

Conditioning:

5 Rounds

5 x Deadlift (228#)

10 x Burpees

(7 mins 03 secs)

The deadlifts were rough on the lower back so had to go a bit slower than I would like.

Endurance:

Warm-up:
Jog 1200m

9 x 100m Sprints (Every 45 seconds) (17-18 pace)

then

15 Minutes

3 x C&J (116#) EMOM

So just some track work followed by some skill work through volume on the clean and jerks.  Back at it tomorrow.

Endurance:
Run 2 Miles

Then

Row 4000m

Hildalgo
Run 2 Miles
Rest 2 minutes
20 x Squat Cleans (135#)
20 x Box Jumps (24 inches)
20 x Overhead Lunges (45#)
20 x Box Jumps
20 x Squat Cleans (135#)
Rest 2 minutes
Run 2 Miles

So 63 minutes and 35 seconds, probably could have went faster.  Told myself I wanted to be faster then 20 minutes for each section.  Magically each took me just under 20 minutes.

Conditioning:
Row 500m
Run 400m
then
Row 1000m
Run 800m
then
Row 1500m
Run 1200m

(28 minutes)

Slow and steady pace with under 2:20 for 500m on rows and steady 2:00 pace for 400m on the runs.  Taking it a bit easy due to the hammies screaming from yesterday.  Also with Halloween coming I have way to much candy at work and not enough will power.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (225)
Bench Press: body weight (150)
Power clean: 3/4 body weight (115)

(26 mins 46 secs)

So pretty big improvement from last time I did this workout.  I owe a lot of it to the work on my cleans, the hip thrust is starting to feel more natural and I felt a lot more fluid in the movement which allowed me to jump right back into the deadlifts.  A bit of a stressful day and needed to move some weight.

So jonesing for that workout today.

Conditioning:
6 Rounds
Run 400m
3 x Back Squat (185#)

Every 3 mins 10 secs started the next round.

Skill:
Hang Power Clean  5 x 5 EMOM (89#)

2 min Break then

Hang Power Clean 5 x 5 EMOM (111#)

2 min Break then

Hang Power Clean 5 x 3 E2MOM (131 - 141 - 141 - 146 - 131)

So not going to lie workout  felt hard and heavy today and the last set of HPCs was not that soft either.  Need to get my sleeping schedule in order.

Endurance:
5 Rounds
Row 500m
10 x Push Ups
Run 400m
10 x Push ups

(26 mins 29 secs)

So pretty good workout was hoping to break 25 minutes but really not sure I could have pushed it much harder the last few rounds.  Hoping this endurance work pays off.

Conditioning:
25 Minute AMRAP
250m Row
1 C&J (136#)

4060 Meters & 2176# on the lift, didn't go all out just tried to keep a decent pace.


Skill:
16 Minutes
Even Minutes 3 x Hang Power Clean (116#)
Odd Minutes 3 x Clean & Jerk (116#)

Working on the hip thrust on both movements to make the clean easier.  Actually started to feel easy after the first few minutes and got into a good rhythm with linking them together.  I'm going to start incorporating a lot more of this to get my lifts more efficient.

Conditioning:
10-1
1-10
Floor Press (150#)
Strict Pull Ups

Got to 2/10 pull ups before 15 minute time cap.  The pull ups were chest to bar but after half way point the shoulder was bothering me a bit and went to pull ups.

Strength:
Deadlift Congo
135 - 155 - 185 - 225 - 225 - 250 - 275 - 250 - 275 - 250

Ten minutes of taking turns deadlifting, pretty decent volume considering the limited time.

After
Back Squat 5 - 5 - 5 - 5 - 5
135 - 165 - 185 - 185 - 185
with
3 x 10 Back Extensions to loosen the back up.

The deadlifts thrashed the legs, squats were pretty rough.

Conditioning:
200 Singles
50 Bar Hopping Burppes
25 Front Squats (135#)

Run 150m every 2 minutes.

So probably my biggest weakness is that I rest, rest a lot.  This workout was almost no rest and I felt like I was going to die.  Anyways that sucked.  I am going to put a little blame on this one on the all night study session followed by a early morning study session fueled by an insane amount of coffee.

Strength:
Floor Press 30 - 20 -10

115 - 135(18) - 145

then

3 Rounds
20 x KB Swings (55#)
10 x Hand Stand Push Ups

After the floor presses the hand stand push ups were insanely hard.  Broke them up like crazy but got through them.  Need to learn how to kip.

Conditioning:
"DT"
5 Rounds
12 x Deadlift
9 x Hang Power Clean
6 x Jerk

So 3 Rounds + 20 reps at 115#, a pretty pathetic performance today.  Guarantee I'll do this workout with more weight and do much better next time.  I'm just physically and emotionally drained right now.  Also shoulder held up on the jerks, so at least that's good.

Endurance:
8 Rounds
Row 500m
Run 400m

(39 Minutes)

Slow and steady effort, just wanted to get the heart pumping.

Conditioning:
8 Rounds  (One round every 3 1/2 minutes)
Run 400m
5 x Back Squat (155#)

Running on a treadmill so a little easier than running outside, went from 1:52 first round to 1:18 the last round, descending around five seconds on each run.  Back squat is definitely getting stronger

Conditioning:
10 Minutes:
Even Minutes - 100 Single Jump Ropes
Odd Minutes - Rest

then
4 Minutes
75 Jumping Lunges
AMRAP Wall Climbs in remaining time

Strength:
Deadlift 1 - 1 - 1 - 1 - 1
225 - 255 - 275 - 295 - 305(PR)

So figured this was a good workout to come back and test the shoulder, did the wall climbs but stopped before going parallel. The jumping lunges got real fun about way through.  Shoulder is still not 100% but it's getting there.

As for the strength I know that doing the same thing two days in a row is not smart but I was convinced that 315 was going up.  The problem was the lower back was tight and everything felt a little harder then yesterday.  Still I"ll take by 2# PR.  I'll also be taking some time off from trying a one rep max again.

Conditioning:
5 Rounds
75 x Single Jump Ropes
20 x Sit Ups
10 x Box Jumps (28 inches)

Strength:
Deadlift  1 - 1 - 1 - 1 - 1
223 - 253 - 273 - 293 - 303(PR)

So another conditioning with a focus on resting the hurt shoulder.  While feeling better I'm not trying to push it.  The box jumps are a huge weakness so it was good practice.  As for the strength I knew my previous PR was soft but it was nice to finally break 300 for the first time.  Definitely feel like I could put up more and aiming for 315 soon.  Generally just feeling stronger and fitter.

Conditioning:
8 Rounds
Run 400m
2 x Back Squat (205#)

1 Round every 3 1/2 minutes, wanted to add a little weightlifting to the interval training.  400m pace was at or below 1:40, but on a treadmill.  I was thinking through the first five rounds that this was too easy, that feeling quickly left during rounds 6, 7, and 8.

Conditioning:
5 - 3 - 1
Power Cleans (145#)
Bar Muscle Ups

Run 400m

5 - 3 - 1
Deadlift (145#)
Back Squat (145#)

Run 400m

(14 mins 52 secs)

So bar muscles ups and I are not friends right now, failed quite a few attempts and the ones I got felt strained and were pretty close to failure.  Really my fault for not practicing them and assuming they would just naturally come along during the workout. Still a good workout and everything else felt good.

So just having some fun today in between work and chores.

Endurance:

Jog 1 mile

4 x 400m (EMO3M) Every three minutes run. (1 min 45 sec pace)

then

3 Rounds
Row 500m
Run 400m

Active rest day to give the muscles some rest.  One more conditioning day then taking a real rest day.

Conditioning:

"Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight (225)
Bench Press: body weight (150)
Power clean: 3/4 body weight (116)

My weight fluctuates between 150-155 so might have gone slightly light.

(31 mins 3 secs)

So felt like working deadlifts and bench today and figured instead of a strength workout why not just do Linda.  Pretty happy with how everything felt, I did this in January around three minutes slower.  Going faster was great but the biggest difference is that last time I did this I felt wrecked after, actually feeling pretty decent considering I just moved 27,005 pounds of weight.  Still will be taking it easy the next few days.

Conditioning:
Fitness Test:
Run 1 Mile
(7:57)

Back Squat 3RM
(135 - 185 - 205 - 225 - 230(PR))

2 Min Max Shoulder to Overhead (45#)
(69)

2 Min Max Ab Mat Sit Ups
(71)

So under 7 minutes on the mile was happening until I gave in to the mental suck and stopped twice on the last straight away on Prospect.  Stupid that I gave in.  Anyways at least I know I have it in me.  Pretty happy about the the PR on back squats 235 is my 1RM and I think that might have gone up three times today.

Conditioning:
10 Minutes
Even Minutes:
1 x Duff Complex (140#)
Odd Minutes:
AMRAP Bar Hoping burpees (66 burpees) (19, 15, 11, 11, 10)

Duff Complex =
1 x Deadlift into Squat Clean
1 x Deadlift into Squat Clean
1 x Squat Clean into Thruster (Cluster)

So yeah that sucked.  On to the next one.

Strength:
Bench Press 5 - 5 - 3 - 3 - 1 - 1
135 - 155 - 165 - 175 - 185 - 195

Conditioning:
"Helen"
3 Rounds
Run 400m
21 KB Swings (50#)
12 Pull Ups

(11 mins 08 secs)

Lesson learned today is that lack of sleep and a large piece of carrot cake before working out make things a lot harder.  Still the carrot cake was delicious and I would say it was worth the pain.

Conditioning:
"Bring Sally up Bring Sally down"

So my lower back start to spasm a bit and I basically just tried to hold on till the end of the song.  Thinking it has more to do with eating horribly and not hydrating the last few days.

Anyways after a relaxing weekend with the wife in Steamboat I'm feeling rested.

Conditioing:
"Hammer"
5 Rounds
5 x Power Cleans
10 x Front Squats
5 x Jerk
20 Pull Ups
Rest 1.5 minutes between rounds.

Finished three rounds in 25 minutes, was not feeling on point today.  Everything felt heavy especially the jerks.  Still a good workout.

Strength:
5 Rounds
5 x Bench Press (125#)
10 x Hammer Curls (25#)
10 x Knees to Elbows

then

5 Rounds
5 x Bench Press (145#)
10 x Hammer Curls (25#)
10 x Good Mornings (45#)

then

3 Rounds
5 x Bench Press (165#)

Endurance:
4 Rounds
Row 500m
Run 400m

(17 mins 29 secs)

Really needed to workout today.  On to the next one.

Conditioning:
"Sindy"
15 x Air Squats (75#)
10 x Chest Slap Push Ups
5 x Chest to Bar Pull ups

(8 Rounds)

So was going to take a rest day but the workout looked like too much fun.  The good news is that each of the movements felt easy, bad news is that endurance is still not where I want it to be.   Definitely ready for a rest day.

Strength:
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
10 x Strict Toes to Bar
then
5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
10 x Back Extensions
then
5 Rounds
5 x Bench Press (155#)
10 x Hammer Curls (25#)
10 x Inverted Sit Ups

Endurance:
5 Rounds
Row 500m
10 Push Ups
Run 400m

(24 mins 48 secs)

Strength:
Power Clean 1 - 1 - 1 -1 - 1 - 1 - 1
135 - 155 - 165 - 175 - 185(f) - 185(PR)

Conditioning:
2 min Max Front Squats (145#)
then
8 min
Power Clean 10 - 8 - 6 - 4 - 2
Bar Jump Burpee 10 - 10 - 10 - 10 - 10
E3MOM Run 150m
then
2 min Max Front Squats (145#)


So the workout was ruined a bit by a mid workout  poop thanks to the six pack of beer I had last night.  Still pretty excited about the power clean PR, I knew 185# could happen just had a mental block.  The nice thing is that it went up with almost no dip so thinking 200+ with a squat is not out of the realm of possibility.

Strength:
Back Squat 5 - 5 - 5 - 5 - 10
185 - 195 - 205 - 215(4) - 185

Weighted Chin Ups 5 - 5 - 5 - 5 - 10
20 - 26 - 32 - 44(4) - 0

So yeah, late day at work and just hit some strength training.  One rep away from a 5RM, lame.

Conditioning:
30 Min. AMRAP
15 x Burpees
400m Run/Jog
15 x Toes 2 Bar

5 Rounds + 13 burpees

So a grinder, happy with score just wish I would have fought through the runs more and I may have gotten to 6 rounds.

Strengthitioning:
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
15 x Toes 2 Bar

5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
15 x Back Extensions

3 Rounds
5 x Bench Press (155#)
10 x Hammer Curls (25#)
15 x Inverted Sit Ups

then

12 Minutes of 60/60 slow/fast on the rower to cool down.

Just trying to get my strength back, felt stronger today than Saturday but the last few reps of 155# were  rough.  I did pick up the speed a little and did the first few sets at a pretty fast clip.

Conditioning:
"Badger"
3 Rounds
30 Squat Cleans (95#)
30 Pull Ups
800m Run

2 Rounds + 15 in 35 minutes.

So during the warm up both knees and especially the left one was feeling a bit weird, during the first run I had to stop a few times because it was just not feeling right.  Pushed through but took the runs even easier than my regular easy running pace.  Either way it was a good workout.  Glad I can rest up for a few days.

Strength:
Deadlift 3 - 3 - 3 - 3 - 3 - 3
225 - 245 - 255 - 255 - 255 - 255

Dreams of 315# coming in a few weeks.  Each set actually felt like it was getting easier as I progressed.

Mission don't feel like your only working out if you are near dying is in its early stages but in full effect.

Strength:
"For the Ladies"
5 Rounds
5 x Bench Press (115#)
10 x Hammer Curls (25#)
10 x Knees 2 Elbows

5 Rounds
5 x Bench Press (135#)
10 x Hammer Curls (25#)
15 x Inclined Sit Ups

5 Rounds
5 x Bench Press (145#)
10 x Hammer Curls (25#)
15 x Back Extensions

Yep the shoulder is feeling better and need to get some of my strength back, after the volume of going overhead yesterday this warm up slash strength session was a bit on the hard side even with the lighter weight.


Conditioning:
4 Rounds
Row 500m
Run 400m

(17 mins 40 seconds)

This workout seems to keep me mentally in it were just running or rowing 20 minutes drives me crazy.  Went nice and easy.

Endurance:
Row 20 minutes

then

4 x 400m Run


Skill:
3 C&Js EMOM for 10 minutes

@111#

after a bit then did the following

2 Squat Cleans to Thruster EMOM for 10 minutes

@111#

Pretty easy day.

Conditioning:
3 Min AMRAP
3 C&J
3 Chest Slap Push Ups

1 Min Rest

2 Min AMRAP
2 Jerks
3 Chest Slap Push Ups

1 Min Rest

1 Min AMRAP
1 Clean
3 Chest Slap Push Ups

1 Round equals one time through each set.  Finished 11 Rounds, failed a jerk or I would have had twelve. Good thing is the shoulder felt decent, strength is still down but tried to make up for it by being more violent during the movement.

Strength:
Front Squat 5 - 5 - 3 - 3 - 1 - 1 - 1 - 1

85 - 135 - 155 - 165 - 175 - 185 - 195 - 205(f)

Form was horrible, weight was shifting forward even more than usual.  Surprised I was able to muscle through 195.

Conditioning:
Tom's Workout

Run 1 Mile
3 Bar Muscle Ups
6 "Angry Toms"
12 Box Jumps (30 inches)
24 Toes 2 Bar
Run 1 Mile

(48 mins 15 secs)

Umm long and sucky.

Endurance:
4 Rounds
Row 500m
Run 400m

Conditioning:
Single Jump
100-90-80-70-60-50-40-30-20-10
Sit Ups
10-15-20-25-30-25-20-15-10-5

Relaxing workout at low intensity.  Feel like I have the bounce back in my legs.

Conditioning:
Nasty Girl
50 Air Squats
7 (sub bar muscle ups)
10 Power Cleans (135#)

Not feeling the conditioning today, never pushed myself out of being comfortable.  Was just doing singles and taking way to much rest on the major movements.

Strength:
Back Squat
10 x 3 (185#) (every 2 minutes)

So thought this was going to be a bit easier than it was.  Got a bit difficult after half way through.  Still finished and my goal is to start feeling comfortable under the bar with weights of 185 or more.

Endurance:
Row 2000m
Run 1 mile
Row 2000m
Run 1 mile

(37 minutes 01 second)

Longer endurance day with a focus on keeping the pace slow and relaxed.

Endurance:
6 x 400m Run (Every4Minutes)

Pretty modest pacing with an average of 1:45.

Strength:
Back Squat 5 - 5 - 5 - 5 - 5
131 - 155 - 175 - 190 - 205

after each set 5 strict chin ups

All in all a simple but good day, broke in my Adidas Powerlifters shoes today and man could I tell the difference.  The 205 felt really good I was thinking about going for a PR at 215 but after yesterday, today's intervals, and the volume of back squats I called it good.

Conditioning:
For Time:
1000m Run
5 Curtis P's
800m Run
4 Curtis P's
600m Run
3 Curtis P's
400m Run
2 Curtis P's
200m Run
1 Curtis P

Weight=125#

Finished just under the 30 minute time cap at 29 minutes 59 seconds.  Running is a huge weakness, I do feel like I'm getting more comfortable though.

Conditioning:
Floor Press
30-20-10 (115#)

after each set

15 Deadlifts (115#)
10 Toes 2 Bar
5 Wall Climbs

So was four wall climbs away from finishing.  Whatever is ailing my shoulder is leading to strength loss in my left arm.  The 115# floor press should have been easy as cake but I fatigued way too fast and I even failed an attempt.  Going to see a doctor in the next few weeks if it continues.

Endurance:
5 Rounds
Row 500m
Run 400n

(23 mins 38 secs)

Something about this workout keeps me interested in doing it.  Kept it nice and easy but consistent.

Conditioning:
"Donny"
21-15-9-9-15-21
Deadlift 225#
Burpees

Only got through 4 of the last 21 deadlifts by the 20 minute time cap.  Wish I had this one to do over again I was not using the bounce on the deadlifts until the second half of the workout.  The last 20 deadlifts actually felt like the easiest of the workout.  If I would have started out doing this at the beginning I think I would have given myself a few extra minutes and could have at least been close to finishing.  Still a great workout and glad I went heavy.

Endurance:
4 Rounds
Row 500m
Run 400m
(17 mins 45 secs)


Conditioning:
Couplet:
Jump Rope Singles
Sit Ups
100 - 80 - 60 - 40 - 20
  10 - 20 - 30 - 40 - 50
(7 mins 35 secs)


Relaxing day with focusing on endurance and a little conditioning.

Conditioning:
"Hotshots 19"
6 Rounds
30 Air Squats
19 Power Cleans
7 Strict Pull Ups
400m Run

(63 mins 30 secs)

One of those workouts your just happy to make it through.  The volume and weight of the power cleans really pushed me to my anaerobic limits.  Still a great workout and proud to have participated in this and finish Rx'd.

Strength:
High Hang Squat Clean + 2 Front Squats
95 - 125 - 145 - 155 - 160(PR)

Strengthitioning:
75 Front Squats (110#)
10 x Killer Ropes every time you drop the bar.

(12 mins 47 secs)

All in all a good day.

Conditioning:
"Severin"
50 Strict Pull Ups
100 Push Ups
Run 5K

43 mins 50 secs

So a few positives from today's workout.  First is that I got the oomph back in my arms.  The push ups got hard but I had the strength to fight through and finish them without needing to break up the sets too much.  The second positive is that I was able to do 60/60 for the 5K and average a 10 minute mile.  I felt like I was flying when I was running and generally felt pretty good.

Strength:
5 Rounds (Every 2 Minutes)
3 x Dead lifts (245#)
10 x Toes 2 Bar

Tore my hand on the T2Bs in the third round, was still able to finish but had to go to strict T2B.  Goals were to try and finish each round within one minute and to not break up any of the sets.

Endurance:

Row 2k (9:13)
Run 1 mile (9:20)
Row 2k (9:16)
About a minute rest in between each.

then

4 x 400m  Run (Very slow in the 1:50-2:05 range with 1 minute rest in between)

Wanted to take it easy today, work on endurance, and keep it fun since just straight rowing and running for 20-30 minutes bores me to death.  Mission accomplished.

Conditioning:
"Tommy Mac"
2 Rounds
12 Burpees
12 Thrusters
12 Burpees
12 Power Cleans
12 Burpees
12 Push Jerks
12 Burpees
12 Squat Cleans
12 Burpees
12 Overhead Squats

Scaled down to 95 pounds for all the movements, while it was tough it felt good.  I'm a little mad I kind of mailed it in the last ten minutes and fell short of completing the workout in the 30 minute time cap.  Still I'm moving more towards the train of thought that I don't need to kill myself every workout.  Going the pace your body is comfortable with is fine.

Conditioning:
10 Rounds
1 Clean & Jerk (141#)
5 Pull Ups
10 Push Ups
15 Air Squats

C&J form is wanting, kept  getting few inches from the top and had to press it out.  Took a lot of extra energy.  I decided not to time it but it was in the fifteen minute range.

Conditioning:
20 Min. AMRAP
500m Row +  400m Run = 1 Round

4 Rounds + 125 meters

Didn't have a lot of time so pulled out this old gem of a workout.

Conditioning:

100 Tire Strikes
Then
600m Run
Then
25 Overhead Squats (115#)


Strength:
5 Rounds
5 Weighted Barbell Box Jumps
200m Row

So the overhead squats were a killer.  Maybe should have went a little lighter given my skill level but I don't like to take the easy way.  After the conditioning the strength was a bit hard, box jumps with 45-65# on your back is a whole other level.  The rows were a nice sprint addition with maintaining 1:40 pace through out.

Needing a bit of a rest I ended up just doing strength today.

Strict Press 5 - 5 - 5 - 5 - 5
95 - 100 - 105 - 110 -115(3)

Push Press 3 - 3 - 3 - 3 - 3
115 - 120 - 125 - 130 - 135

Push Jerk 1 - 1 - 1 - 1 - 1
140 - 150 - 160(f) - 155(f) - 155(f)

Strength is just not there this week, for was not that bad, just that little bit of extra to finish out the lift is just not there.

Strength:
Floor Press 1RM

135 - 165 - 185 - 205(f)

So I knew during the warm up when my arms were fatigued during the ring dips this was not going to be my day.  My 10RM is 185 and that was my 1RM today.

Conditioning:
100 Back Rack Lunges (120#)

Every time you drop the bar due 5 Body Blasters.

So pretty glad for the conditioning that my 1RM was pretty low, 120# is pretty decent weight.  I would like to think that I could have done much better on this workout but the truth is the weight is heavy for me and weighted lunges are a weakness.  I might have been able to finish it if I would of got 10 extra reps before I dropped the bar but oh well.  It was a good workout and I'll be stronger physically and mentally next time, once I recover that is.

Strength:
3 Position Squat Clean 1 RM
135 - 145 - 155

Form is ugly, using my hip in the clean and snatch is becoming something I need to work on.  Could have went heavier but was worried I would hurt myself due to poor form.

Conditioning:
5 Min. AMRAP
Front Squat 1 - 2 - 3 - 4 - 5 - 6 - 7......
Killer Rope 5 - 10 - 15 - 20 - 25 -30 -35...

Got through Round 7 of Front Squats and 25-35 Killer Ropes.


Skill: Set Some Goals - Goal is to do each by September 30th.
Back Squat 250#
Jerk 200#
Snatch 135#
Muscle Up 2 Unbroken
10 Double Unders Unbroken
Run 1 Mile Under 7 minutes
Row 2K 7:45

Conditioning:
5 Burpee Box Jumps (30 inches)
10 x Toes To Bar
15ft Handstand Walk
Run 200m

(3 Rounds +10 reps)

Wasted a lot of times trying to do the handstand walks Rxd as well as running.  For such a short run I was jogging at a snails pace.  Need to get my breathing straight and just relax during runs.

Strength:
Floor Press 10 - 10 - 10 - 10 - 10
(155 - 165 - 175 - 180(7) - 185(6)

after each set do 10 tire flips

I knew after doing 175 unbroken I was going to have trouble, fought for 7 at 180 and after that chest and arms were toast 6 at 185 were 4 - 1 - 1.  The tire flips are fun but challenging.

So yesterday turned out to be an active rest day with playing some basket ball.  Today was a bit more challenging.

Conditioning:
10 Rounds
5 Power Cleans (95#)
3 Wall Climbs
1 Bar Muscle Up

(17 mins 08 secs)

Actually happy with the workout today, wall climbs have destroyed me in past workouts and while hard I felt like I could have kept up the pace for even more rounds.  Sometimes I go slower thinking its easier when I should attack the movements.  Our coach pointed out that faster is less work and I attacked the wall climbs today and felt good.  Need to transfer that approach to some other movements.

Conditioning:
3 Rounds
10 Bar Facing Burpees
200m Run
10 Deadlift (135#)
200m Run

Saved to much during the runs, told myself I would sprint at the end and get in under the time cap.  Ended up finishing it up in a bit over 17 minutes but not within the 15 minute time cap.

So the left shoulder and I are having some disagreement with me wanting it to be fine and it wanting to have a deep dull pain that just won't go away.  Decided to take it a bit easy with just doing the conditioning today.  Happy to finish the workout Rx'd and within a reasonable time frame.

Conditioning:

21-15-9 Power Snatch (75#)

After each set do the following
Run 150m
5 Chest 2 Bar Pull Ups
10 Hand Stand Push Ups
15 Air Squats

(13 mins 16 secs)

Kind of took the opposite approach, I went slow and steady and was able to pick it up at the end.

Endurance:

Jog 2 Miles

10 x 100m wind sprints EMOM

(14-17 second pace)

Jog felt easy, sprints felt easy, all in all a nice relaxing workout.

So after a rest day, got back on to the endurance training.  Left hamstring and butt were giving me some problems so cut the workout a bit short.

Endurance:
Warm-up: 800m Jog

6 x 400m Run (E4MOM)
(1:47, 1:44, 1:43, 1:41, 1:37, 1:49)

Medium intensity today, it was still difficult but felt much easier than last Saturday's hung over interval session.  Also the warm up was not at that bad of a pace and it felt pretty good.  Skipped the wind sprints and cool down with my left hamstring acting up.

So after playing some basketball a few hours yesterday I was back at this crossfit thing and getting my ass handed to me because of a strong case of saying it politely wimpitous. Should have easily finished the workout but gave into mental weakness and rested too much.  Fell five reps of finishing and I'm pretty let down by my performance.  Not to mention by being mentally weak I just created more work for myself through extra bear complexes.  Mad!

Conditioning:
3 Rounds
20 Bar Hop Burpees
10 Weighted Lunges (115#)

EMOM Bear Complex
1 x Power Clean
1 x Front Squat
1 x Jerk
1 x Back Squat
1 x Behind The Head Jerk
(115 #)

5 Reps from finishing at the 15 minutes cut off.....Boo!

Conditioning:
200 Killer Ropes
1 Round DT
100 Killer Ropes
2 Rounds DT
50 Killer Ropes
3 Rounds DT

1 Round DT = 12 Deadlift, 9 Hang Power Clean, and 6 Jerk

(Got through the 12 deadlifts on the 5 round of DT)

So my goal of Rxing and finishing in time were not realized today.  The 155# was a bit too heavy so decided to go half way between the women's Rx and men's Rx weight at 125#.  I underestimated how long and how taxing the killer ropes were.  The weight didn't feel that heavy but it felt like I was fighting to grip from the first round. I'm thinking if we do this again I'll be able to finish it.  I simply broke up the sets too much and took way to much rest.  Still a good workout and good practice on the lifting while fatigued.

Conditioning:
30 Chest Slap Push Ups
200m Run
30 Front Squats (135#)
200m Run

(12 mins 37 secs)

So the weight was a challenge on the front squats, mainly due to poor form that led me to dropping the weight forward as well a coming up on my toes.  The result is that my quads are on FIRE and it could be rough couple days.

Strength:
Hang Power Clean 5 - 5 - 5 - 5 - 5
115 - 135 - 145 - 150 - 155(2)

after each round max ring dips

12 - 10 - 8 - 7 - 8

Legs were gone so the HPCs were a bit rough, thinking I should have went from 145 to 155 my PR.  The 150 taxed me so much that matching my PR was not going to happen.  The good news is that with being so tired I had to rely on technique and once fresh I'm thinking I'm going to be able to kill my PR.

Endurance:
20 Minute Jog

then

16 x 100m Run (EMOM)

Mission ENDURE in full effect.  Set two other goals by end of September, 10 unbroken double unders and 1 ring muscle up.  Two things I've been putting off seriously working on getting for way to long.

So it's becoming painfully obvious that endurance is lacking.  Committing myself to drop some strength and conditioning training to focus on at lease four endurance workouts each week.  Hit it today with a light workout that became pretty rough due to some bad life choices last night.

Endurance:
Jog 800m
then
5 x 400 meter run (Every 4 minutes run)
then
12 x 100 yard wind sprints

Legs were already sore from this week and a few to many beers made a slow 1:50 pace feel like I was running up hill.  Still got it done.

Conditioning:
2 Min AMRAP
Double Bar Hop Burpees (23)

Rest 1 minute rest
then

10 Rounds
Snatch Complex (Power Snatch then Hang Power Snatch)
and Bar Overhead Lunge on each leg (105#)

then
2 Min AMRAP
Double Bar Hop Burpees (19)

Overhead lung penalty for every burpee your short of your first AMRAP
(16 mins 45 secs)

So yeah my will to do workouts Rxd and abilities don't always match.  The hang power snatches felt like a one rep max every time.  Rough.

Strength:
Weighted Strict Chin Ups 5 - 5 - 5 - 3 - 1 - 1 - 10
No weight - 30 - 35 - 53 - 70 - 75(f) - No weight

On to the next one.....

Conditioning:
10 x Stone to Shoulder (130#)
150m Run
10 x Jump Over Box Jump (35 inches)
150m Run
10 x Bar Muscle Ups
150m Run

(11 mins 51 secs)

Fun workout.

Conditioning:
5 Rounds
11 x Burpees
11 x Toes to Bar

(8 mins 45 secs)

Hit my new goal of finishing every workout Rx'd and within the time limit.

Conditioning:
21 Deadlifts (95#)
21 Thrusters (95#)
800m Run
15 Deadlifts (95#)
15 Thrusters (95#)
400m Run
9 Deadlifts (95#)
9 Thrusters (95#)
200m Run

So sucked it up on this one, at least the running part.  Ended up walking half of it for a very slow finishing time that I think was 21 mins 18 secs.  Endurance where are you?

Strength:
2 x Power Clean
2 x Jerk

95 - 115 - 135 - 155 - 155 - 165(f) - 135

Was stupid and arched my lower back on 165 after stalling at the bottom to try and get it up.  Felt a slight tweak and bailed. Thankfully was not injured.  Moral of the story, if you can't maintain solid form (155 was ugly), don't go up in weight.

Good day back after a week off for vacation.

Conditioning:
21 - 15 - 9
2 for 1 Burpees (two push ups each burpee)
Deadlifts (225#)

Got 3 of 9 deadlifts done before 10 minutes expired.  Really need to get mentally tougher, should have finished the workout.  

Strength:
 5 - 4 - 3 - 2 - 1

Back Squat 135 - 155 - 175 - 195 - 225
Stone to Shoulder 65 - 95 - 95 - 95 - 135
Push Jerk 115 - 125 - 135 - 145 - 155(f) - 155(f)

Every single rep on the push jerks was a fight.

Saturday 7/20
Endurance:
Jogged 2.5 miles
8 x 100m Sprint EMOM

I let it loose a few time in the middle rounds and hand timed a 13.5 second and 13.8 second 100m.  A few positives is that I didn't feel like I was all out and not to long ago a 15 second 100m felt hard.


Sunday 7/21
Endurance:
5 x 400m Run every 4 minutes
1:55, 1:50: 1:47, 1:43, 1:35

Jogged 1.5 miles

Kept the pace light for the intervals and just in general today.

Strength:
Hang Power Clean 5RM
95 - 115 - 135 - 155(PR)


Conditioning:
4 Rounds
9 Deadlifts (115#)
6 Hang Power Cleans (115#)
3 Front Squats (115#)
400m Run

(15 mins 30 secs)

Running, my nemesis.

Conditioning:
24 Hang Power Snatches (95#)
24 Over Head Squats(95#)
24 Toes to Bar
24 Sumo Deadlift High Pull(95#)
24 Barbell Lunges(95#)
24 Wall Balls
24 Chest to Bar Pull Ups
24 8 Count Body Builders

Got 3 8 count body builders in before the 24 minutes expired. A little let down I didn't finish but was happy with the hang power snatches and overhead squats.  I thought for sure those two movements would take me a lot long but I actually finished them pretty quickly.

Strength:
Back Squat 1 - 10 - 1 - 20 - 1 - 30
(185 - 155 - 195 - 145 - 205 - 115)

The 20 & 30 reps were probably worse than anything in today's workout.  Albeit they probably sucked so much because of the workout.

Relatively easy day.

Endurance:
Jogged two miles

then

100m Run EMOM x 16

All 100 meter runs were 19-21 second pace, just pretending it was a 1600m race and tried to replicate what that would feel like.

Conditioning:

10 Rounds For Time: (25 minute cap)

Odd Rounds (1,3,5,7,9)
10 Lateral Burpee Over Bar Jumps
10 Deadlifts 135/95#
200m Barbell Carry 135/95

Even Rounds: (2,4,6,8,10)
10 Pull Ups
10 Back Squats
400m Run

So got through 4 Rounds + 10 burpees, while it really sucked I definitely took this one a little easy.  

Strength:

Split C&J 3 - 3 - 2 - 1 - 1

115 - 135 - 155 - 165 - 165(f)

Just working on form and getting comfortable with the movement.

Followed by:

4 C&J (115#) EMOM for 7 Rounds.

Decided to do 6 the last minute to make it a Light "Grace".

I would just like to say I don't like being the sweatiest person in the world but I guess someone has to be.

Two hours of basketball in 90-100 degree weather the day after a heavy barbell, burpee, killer rope, and running WOD has left my legs feeling like I betrayed them.  Also my body feels like it's on the cusp of heat stroke.  Hey that which does not kills you......

Anyways definitely going to take a rest day tomorrow.

Conditioning:
25 Wallballs (20#)
50 BB lunges (135#)
100 Killer Rope Jumps
Run 1 Mile

4 Burpees EMOM (until the run)

So yeah, did the 25 wall balls in the first minute and it was all down hill from there.  Going to put this one in the rear view.

Strength:
Power Clean 1 - 1 - 1 - 1 - 1
135 - 155 - 175 - 185(f) - 185(f) - 185(f) - 180(PR)

Power Clean 3 - 3 - 3 - 3 - 3 (75% of 1RM)
135#

Not a bad day overall, didn't quit and while not all you can ask for it's enough right now.

Conditioning:
6 - 9 - 12
Hang Power Snatch (95#)
Burpee Box Jumps
Chest to Bar Pull Ups

Only got through 6/12 burpee box jumps before time expired.  Lungs are were burning a little and body felt like my nervous system was in shock.  Strangely the movement I thought would be easiest the hang power snatches became what broke the camels back.  Still nice to work out again.

July 4th - July 7th

So managed to get strep throat and was out of it a few days.  Probably a good idea to take some rest days anyways.  Going to hit the strength portion of tomorrow's workout and see how that feels.

July 3rd

Conditioning:
For Time:
50-40-30-20-10
Killer Ropes
5-10-15-20-25
Deadlifts (135#)
20 of 25 Deadlifts finished by time cap of 6 minutes, sucks to fall five short.

Strength:
3RM Push Jerk
(115 - 135 - 145 - 155 - 165(PR))

12 Minutes:
Even Minutes:
3 C&J (135#)
Odd Minutes
Box Jumps (30 inches)

July 2nd

Conditioning:
100 Back Squats (115#)

Got 86 done before the ten minute cut off, got 50 in a row before dropping the bar.  Might have benefited from a better plan then trying to do all 100 in a row.  Had to add 14 plate burpees at 45# to make up for falling short.  Pretty good workout.

July 1st

Strength 1:
Max weight of the following barbell complex:
Squat Clean
Hang Squat Clean
Front Squat
(115 - 135 - 155(f) - 155)

Conditioning:
3 Rounds For Time:
30 Toes To Bar
20 HR Push Ups
10 Hang Power Cleans (125#)
200m Run

(22 minutes)

Strength 2:
Good Morning 3x8
(85 - 95 - 95)
Back Rack Lunges 4x6
(115 - 135 - 155 - 175)

Pretty good day of fitness.

Conditioning:
10 Rounds
3 Strict Press (95#)
6 Chest to Bar Pull Ups
9 Chest Slap Push Ups
(19 mins 20 secs)

Coach said to go hard and fast the first few rounds because the last few were going to hurt.  Glad I listened or I would not have finished in the 20 minute time cap.

Strength:
Overhead Squat 3RM
65 - 85 - 105 - 115 - 125(PR) - 135(1)

then

Practice Power Snatches at 75# (60% OHS 3RM)
10 and 15 Reps

Conditioning:
For Time
10-1
Power Cleans (150#)
Handstand Push Ups

Got one power clean of five in before the 15 minute time cap.  Workout was brutal but the 90 degree weather didn't help much.

Strength:
Establish 1RM Bench Press
135 - 185 - 195 - 205 - 215 - 225(f)

The 40 strict handstand push ups took the arms out for the strength, still solid considering.

then

4 Rounds
Row 250m
6 Deadlifts @80% 3RM (225#)

So as usual took it easy on the weekend with focusing on endurance.  Saturday consisted of a three mile run at a snails pace and Sunday was 10 x 100m sprints each in 16-18 seconds and resting the remainder of the minutes before starting the next sprint.  Felt relaxing.

Conditioning:
5 Rounds for time
5 Bear Complex (115#)
400m Run

(20 mins 23 secs)

Strength:
Find 1RM Back Squat
135 - 155 - 185 - 205 - 225 - 245(f) - 235(1RM)
then
7 x 2 @ 55% of 1RM
(135#)

So like to say I killed it but definitely felt like I rested too much during the conditioning.  I was pleased with equaling my PR on back squat given how dead my legs felt.  Confident I can put up more down the road.

Ended up just shooting some hoops and taking it nice and easy.  Need to step back a little and embrace the fact that rest days are not deterrents to becoming stronger and fast but necessary facilitators of growth.

Conditioning:
5 Rounds For Time:
12 Deadlifts (135#)
8 Floor Press (135#)
4 Bar Muscle ups

(11 mins 43 secs)

Strength:
Superset (4 Rounds)
5 x C&J (115 - 125 - 130 - 135(4))
1 15ft Rope Climb

Solid day.  Grip gave way at the end.

Conditioning:
25 KB Swings (53#)
Run 1000m
50 Power Snatches (45#)
Run 1000m
25 Wall Balls
Run 1000m

(25 minutes)

Running and I are no longer friends.

Conditioning:
200 Killer Rope Jumps
15 Squat Cleans (135#)
20 Handstand Push Ups
25 Box Jumps

(11 mins 43 secs)

Strength:
1000m Row (4:13, very slow after the conditioning)

Squat Balance 3 - 3 - 3 - 3 - 3
75 - 95 - 105 - 115 - 95

Snatch High Pull 3 - 3 - 3 - 3 - 3
95 - 115 - 135 - 135 - 135


Good day of working out, the conditioning was definitely in my wheel house.  The strength movements were foreign but felt good.  The squat balance really helped me feel more confident in dropping into the squat with weight.  I'm thinking this will definitely help my squat cleans and squat snatches as I progress.

Conditioning:
12 Min AMRAP
5 Wall Climbs
10 Thrusters (115#)
25 Killer Ropes

2 Rounds + 5 Reps

Form on the thrusters was all off, made it much harder to string them together which in turn  led to me dropping the bar and resting way too much.  Need to practice thrusters and comfortable with the movement.

Strength:
Jerk 1 - 1 - 1 - 1 - 1
135 - 155 - 165 - 180(PR) - 185(F)

Power Snatch 3 - 3 - 3 - 3 - 3
95 - 105 - 115 - 95 - 95

Second strength day and second PR.

Conditioning:
50 Chest Slap Push Ups
50 Push Press (115#)
50 Alternating Barbell Lunges (115#)

* Every 2 minutes complete 20 lateral bar jumps

So this took me around 30 minutes.  I've been feeling pretty good lately and instead of being smart and building on this I decided to train six days in row.  Body just didn't respond and this felt like a marathon.  The only good part was that the lateral bar jumps felt nice and easy.  Going to take a few days off.

Conditioning:
4 Rounds
3 Bar Muscle Ups
6 Power Snatches (115#)
9 Knees to Elbows
12 Back Squats (115#)

(18 mins 19 secs)


The power snatches were by far the limiting factor.  After the first round each felt like a one rep max.  Still happy to get 24 up without any failures.

Strength:
Handstand walking practice - Actual was able to go some distance before crashing into the ground.

Snatch grip push press - Maxed out at 145#, could have gone a bit heavier I think.  This was a new PR since I've basically never done the movement other than to get heavier overhead squats up.

Deadlift 3 - 3 - 3 - 3 - 3
(135 - 185 - 225 - 245 - 265 - 280(PR))

Again probably could have gone slightly heavier on the deadlift, but was happy to make progress.

Spent the weekend working out with my nephew Cory to try and get him in shape.  Did a few track intervals include 50m wind sprints and 400m repeats followed by a few make shift crossfit style workouts.  Was a lot of fun teaching him movements and seeing him push himself.

Conditioning:
50 KB Swings (53#)
50 Killer Rope Jumps
25 HSPU
50 Killer Rope Jumps
50 Wallballs (20#)
50 Killer Rope Jumps
25 Weighted Sit Ups (45#)

(17 mins 36 secs)

Wallballs are feeling easier, if that's even possible.  Overall felt like I get a good pace and kept moving.

After playing basket ball for a little over an hour I thought it would be a good idea to go workout.  Not sure if the basketball took my legs from me or if the deadlifts weight was just to heavy but this was painful.

Conditioning:
For Time:
9 Deadlifts (255#)
9 Pull Ups
Rest 1 Min
6 Deadlifts (255#)
15 Pull Ups
Rest 1 Min
3 Deadlifts (255#)
21 Pull Ups

(8 mins 30 secs) *I think, I forgot to look at the clock in my completely wiped state.

Conditioning:
For Time:
400m Run
4 Rounds
6 Pull ups
12 HR Push Ups
18 OH-Lunges
Then
400m Run

(13 mins 50 secs)

OH-Lunges felt good, which is usually a very painful experience.

WOD:

2 Rounds For Max Reps:
1:00 Mtn Climbers LR=1
1:00 Snatch Grip DL 75/55#
1:00 Hang Pwr Snatch 75/55#

(109 Reps)

Strength:
25 mins to work up to a 1RM Front Squat.
Then, drop to 85% and do 2×4

Front Squat 1 - 1 - 1 - 1 - 1 -1 - 1
(135 - 155 - 165 - 185 - 200(pr) - 205(f) - 205(pr))

2 x 4 @ 165#

Pretty happy with the front squat PR, was hoping to get 200# up.

Conditioning:
"Fight Gone Bad"
3 Rounds
1:00 Wallball (20#)
1:00 Sumo Deadlift High Pulls (75#)
1:00 Box Jumps (24 inch.)
1:00 Push Press
1:00 Calorie Row
1:00 Rest
(205 Reps)  18 rep PR!

Could have gone harder especially on rowing and push presses.  Was trying to not blow up like the last time I did this in 2011.

Conditioning:
Competitor's Course
WOD 4:
For Time
25 HSPU
50 Toes To Bar
800m Run
75 Shoulder To OH (75#)
100 Double Unders

*17 Min Cap

Barely got through the 75 shoulder to overheads when time expired.  I only have strict handstand push ups so that took up way too much time an energy and I dogged the run which ultimately probably stopped my from having enough time to finish the workout in time.  Still this one was fun.

Strength:
Clean 1 RM
(175#)

Conditioning:
10 Minutes
Even Mins 10 Deadlifts (175# = 1RM Clean)
Odd Mins. 11 Burpees

So a little let down that I didn't PR on 185#, definitely think the strength is there but the technique is not.  Going to continue to push with a goal of 200# by end of 2013.

As for the conditioning that was just brutal, felt good for about five minutes and then the suck was overwhelming.  Still completes each minutes work.

Conditioning:
"Murph"
Run 1 Mile
100 Pull ups
200 Push ups
300 Air squats
Run 1 Mile

Time was in a little over 52 minutes, even though this was much slower than previous times it was still extremely challenging and really felt like I was pushing myself.  Definitely one of my favorite workouts.

The last three days I've taken it a bit easy with just running some on the local track.  Trying to get my comfortable with higher intensity and build a base for endurance since it seems to be a huge deficit right now.  Starting in June going to try a 3 / 3 / 3 program where I focus on strength, conditioning, and endurance three times a week.  Stay tuned to see what happens.

Conditioning:
For Time:
Killer Ropes / Singles
200 - 175 - 150 - 100 - 50
Rounds of Cindy
1 - 2 - 3 - 4 - 5
30 Minute Cap

So after 375 killer rope jumps my forearms were toast and I had to scale to singles.  All in all pretty brutal, only got through 2/5 rounds of Cindy within the 30 minutes time cap.

Just played some one on one basketball for a few hours.  Got destroyed!

Conditioning:
"Kelly"
5 Rounds for Time:
400m Run
30 Box Jumps
30 Wall Balls

Got through 3 Rounds and 30 box jumps in time cap, rested a little too much on the wall balls.

Conditioning:
Power Clean Kalsu:
20 Mins To Complete:
100 Power Cleans (165#)

Every minute on the minute do 5 Burpees.

One rep max for power cleans is 175# so this was a little spicy.  Had a lot of failed attempts.

(28 Power cleans and 100 burpees)

Conditioning:
Row 500m (no straps 1 min 51 secs)

Workout:
2 Min AMRAP Bar Muscle Ups (10)
2 Min AMRAP Floor Press (155#) (20)
2 Min AMRAP Lateral Burpees (26)

56 Total reps

Got to the burpees and the arms felt like concrete!

Conditioning:

15 Min. AMRAP

3 x Deadlifts

6 x Hang Power Clean

9 x Back Squats

200m Run

(115#)

This was a good one.

After a rest day went for a warm up on the track to enjoy some sun.  Ran a mile, two four hundreds, and a couple wind sprints.  Afterward went to try and get some C&Js in at a heavier weight. Forearm was giving me some problems so decided to tone it down and did some basic/light strength and conditioning.

5 Rounds 
5 x Bench press (135#)
10 x Hammer curls (25#)
10 x K2E

Conditioning:
7 Rounds
3 x Hang Power Cleans (155#)
50 Meter Run

(8 mins 20 secs)


A pleasant surprise when you go with a weight that you are unsure if you will be able to hit and you can.  Got through it, albeit one at a time but still pushed myself further than I thought I could go.

Conditioning:
For Time:
100 Double Unders
90 Ft Weighted Bear Crawl (45#)
80 OH-Lunge Steps(45#)
70 Squats
60 H.R. Push Ups (feet on plate)
50 Plate to Ground to OH (45#)
40 Plate Get Ups (45#)
30 Toes to Bar
20 HSPU
10 Ring Muscle Ups

Overhead lunges are a huge weakness, while I sucked in the workout it was good to do that volume and still feel like I had work capacity.  Actually ended the workout feeling like I held back a little which I usually hate but I had played basketball for an hour before the workout and may have overcompensated at the beginning afraid I would die if I went to fast.

Conditioning:

Running Jackie
1000m Run
50 Thrusters (45#)
30 Pull ups
*10 Min Cap

So got through 12 pull ups when time expired.  Again the run was sadly slow.  Going to need to work on endurance, seriously!

Conditioning:
5 min AMRAP
800m Run
10 Power Cleans (95#)
20 Push Jerks (95#)
30 Front Squats (95#)
40 Deadlifts (95#)
50 burpees

(Got through 5 Push Jerks)

Rest 1 Minutes


8 min AMRAP
800m Run
10 Power Cleans (95#)
20 Push Jerks (95#)
30 Front Squats (95#)
40 Deadlifts (95#)
50 burpees

(Got through 5 Front Squats)

Rest 1 Minutes


20 min AMRAP
800m Run
10 Power Cleans (95#)
20 Push Jerks (95#)
30 Front Squats (95#)
40 Deadlifts (95#)
50 burpees

(Got through 32 burpees before time expired)

Total reps (182)

So yeah the running was way to sloooowwwww, had to try and make up time on the barbell which felt much easier.  This is definitely one of those workouts that expands your understanding of what your body is capable of.

Some light running and sprints at the local track.  Felt good and I definitely need to start getting my endurance up.  It's my biggest weakness right now and I need to focus on it.