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.