CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Sunday, December 31, 2017

Bench Press

Saturday, December 30, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.2 mph

Cindy - 2 Rounds

Bench Press

8x95
6x115
5x135
3x145

25 minutes total workout

Dips

Friday, December 29, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 5.0 mph, 1.0% incline, 10 minutes

Cindy - 2 Rounds

3x Handstand Kick-ups

3x5 Dips

25 minutes total workout

Deadlift

Thursday, December 28, 2017

Target Logistics - Williams

6:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.0 mph

Cindy - 3 Rounds

Deadlift

3x5 reps at 135#

Saturday, December 23, 2017

Bench Press

Saturday, December 23, 2017

Aspire Fitness

8:30 AM

Treadmill - 7 + 3 min, 1.0% incline, 5.0 mph

Pass throughs, bear crawl

3x handstand kick-ups
3x wall walk-ups

Hang in false grip (3x3 seconds)

Pull-ups 3-3-1-2-1

Bench Press

8x95#
7x115#
5x135#
3x155#
3x155#

Walking Lunges

Wednesday, December 20, 2017

Aspire Fitness

8:10 AM

Treadmill - 5 min, 5.0 mph, 1.0% incline

Jump Rope - singles, doubles, drills

Hang with false grip

Pull-ups

6x10 yards walking lunges

40 minutes total workout

Monday, December 18, 2017

Handstand Kick-ups

Monday, December 18, 2017

Aspire Fitness

8:10 AM

Row - 10 min

WMCF Dynamic warm-up, Pass Throughs, PVC OH Squats

Handstand Kick-ups 3X
Wall Walk-ups 3X

Pull-ups 5x2

Box Jumps

5x6 jumps to 24" box

False grip hangs

40 minutes total workout

Tuesday, December 12, 2017

General

Sunday, December 11, 2017

Target Logistics - Judson

6:20 PM

Treadmill - 10 min, 5.0 mph, 1.0% incline

Cindy - 2 Rounds

20 minutes total workout

Wednesday, December 6, 2017

Deadlift

Wednesday, December 6, 2017

Target Logistics - Williams

5:50 PM

Treadmill - 10 min, 5.0 mph, 1.0% incline

Cindy - 2 Rounds

HS Kick-ups - 3x

Deadlift

3x5x135#

35 min total workout

Tuesday, December 5, 2017

Bench Press

Monday, December 5, 2017

6:10 PM

Target Logistic - Williams

Treadmill - 1.0% incline

4x 5 min (2 min walk, 3 min 5.0 mph)

Bench Press

8x45
8x95
5x115
5x135
3x155

30 minutes total workout

Monday, December 4, 2017

KB Swings

Sunday, December 3, 2017

Target Logistics - Williams

2:40 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 2 Rounds

Dips

4-3-3

KB Swings

3x10 (35#)

Saturday, December 2, 2017

Back Squat

Saturday, December 2, 2017

Target Logistics - Williams

6:05 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 1 round + 15 air squat, 10 push-ups

Back Squat

8x45
8x65
5x95
5x115
3x135

30 min total workout

General

Friday, December 1, 2017

Target Logistics - Williams

5:55 PM

Treadmill - 10 min, 1.0% incline, 5.0 mph

Cindy - 3 rounds

25 minutes total workout

Tuesday, November 28, 2017

Walking Lunges

Tuesday, November 28, 2017

Aspire Fitness

8:08 AM

Row - 10 min, 100 calories

Foam Roll - 5 min

Jump Rope - 5 min; once under, drills, double under

Walking Lunges

5x20 yards

Pull-ups

2-2-1-1-1-1-1-1

40 minutes total workout

Sunday, November 26, 2017

Deadlift

Sunday, November 26, 2017

Aspire Fitness

8:55 AM

Row - 10 min, 1800 m

WMCF Dynamic Warm-up

Box Jumps

4 x 5 reps (24" box)

Wall walk-ups 3x

Deadlift

5x95#
4x5x135#

Dips

3-2-2

40 minute total workout


Saturday, November 25, 2017

Metcon

Friday, November 24, 2017

Aspire Fitness

9:15 AM

Treadmill - 10 min, 5.0mph, 1.0% incline

Jump Rope - 5 min, singles, doubles, drills

Metcon

Modified from CrossFit WOD 20171124 (half reps)

25-20-15-10-5

KB Swings (35#)
Abmat Sit-ups

11:00 minutes

Finished with a couple pull-ups

45 minutes total workout

Bike Ride - Surly Cross Check - 86th Parkway out and back ~7 miles, 35 minutes

Bench Press

Thursday, November 23, 2017

Aspire Fitness

8:30 AM

Row - 10 min, 1000m

Handstand Kick-ups - 3x

Pull-ups - 2, 2, 2, 1, 1, 1, 1

Bench Press

8x45
8x95
5x135
5x135
5x135

Walking lunges

3x20 yards

40 minutes total workout

Monday, November 20, 2017

General

Monday, November 20, 2017

Home Gym

8:00 AM

5 Rounds of

15 Air Squats
10 Push-ups
10 Abmat Sit-ups

Sunday, November 19, 2017

Wall Ball Shots

Sunday, November 19, 2017

Aspire Fitness

8:30 AM

Treadmill - 5 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

20 pass throughs
20 PVC OH Squat

Jump Rope - 5 min, singles, doubles

8 strict pull-ups
4 kipping pull-ups

Wall Ball Shots

75 - 10 shots in 30 seconds followed by 60 second rest, 8 rounds total

45 minutes total workout

Saturday, November 18, 2017

Back Squat

Saturday, November 18, 2017

Aspire Fitness

7:45 AM

Treadmill - 5 min, 1.0% incline, 5.2 mph

Row - 5 minutes

Jump Rope - 5 minutes, singles, drills, doubles

HS Kick-up 3x
Wall Walk-up 3x

Back Squat

8x45
8x65
6x95
5x115
3x135

40 minutes total workout

Friday, November 17, 2017

Deadlift

Friday, November 17, 2017

Aspire Fitness

8:10 AM

Warm Up

Treadmill - 10 min, 1.0% incline, 5.2 mph

Row - 5 min, 1000m

30 pass throughs
20 PVC OH Squat

WMCF Dynamic warm-up

Handstand Kick-ups 3x

4x5 box jumps (24" box)

5x2 pull-ups

Deadlifts 
5-5-5 (135#)

50 minutes total workout

Wednesday, November 15, 2017

Bench Press

Tuesday, November 14, 2017

Target Logistics - Judson

6:15 PM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 2 rounds

Handstand Kick-ups - 2

Bench Press

8x55
8x95
5x115
5x135
3x155
2x175
2x185

35 minutes total workout

Tuesday, November 14, 2017

Back Squats

Monday, November 14, 2017

Target Logistics - Judson

5:45 PM

Treadmill - 10 minutes, 5.2 mph, 1.0% incline

Cindy - 2 rounds

Back Squat

8x45#
8x65#
5x95#

Sunday, November 12, 2017

General

Saturday, November 11, 2017

Target Logistics - Judson

7:00 PM

Treadmill - 1.0% incline, 9 min at 5.2 mph, 1 min at 3.0 mph

Cindy - 2 rounds

20 minutes total workout

Overhead Press

Friday, November 10, 2017

Target Logistics - Judson

6:45 PM

Treadmill - 10 min, 1.0% incline, 7.5 min at 5.2 mph, 2.5 min at 3 mph

Cindy - 2 rounds

Overhead Press
10x45
8x65
8x65

25 minutes total workout

Wednesday, November 8, 2017

Treadmill

Wednesday, November 8, 2017

Target Logistics - Judson

6:15 AM

Treadmill - 10 minutes, 1.0% incline, 5.2 mph

Tuesday, November 7, 2017

General

Sunday, November 5, 2017

Target Logistics - Judson

7:15 AM

Treadmill - 10 minutes, 1.0% incline, 2.5 min @5.4mph, 5 min @5.0mph, 2.5 min @3mph

Cindy - 2 round

Handstand Kick-ups 3X

30 minutes total workout

Bench Press

Tuesday, November 7, 2017

Target Logistics - Judson

6:10 AM

Treadmill - 10 min, 1.0% incline, 5.2 mph

Cindy - 2 rounds

Bench Press

8x115#
8x135#
3x155#

25 minutes total workout

Squats

Monday, November 6, 2017

Target Logistics - Jusdson

6:00 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Squats

10x45#
10x65#
8x95#

Dips

3x5 reps

30 minutes total workout

Sunday, October 15, 2017

General

Sunday, October 15, 2017

Target Logistics - Watford City

5:00 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

2 Rounds

15 air squats
10 push-ups
5 pull-ups

3x HS Kick-ups

Tuesday, October 10, 2017

General

Tuesday, October 10, 2017

La Quinta - Dickinson

2:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

3 Rounds of

15 Air Squats
10 Push-ups
10 Sit-ups

2 Handstand kick-ups

30 minutes total workout



Sunday, October 8, 2017

General

Saturday, October 8, 2017

La Quinta

2:00 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

2 Rounds of
15 air squats
10 push-ups

20 minutes total workout

Friday, October 6, 2017

General

Friday, October 6, 2017

La Quinta - Dickinson

2:15 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

2 Rounds
15 air squats
10 push-ups
10 sit-ups

2X HS kick-up

25 min total workout

Thursday, October 5, 2017

General

Wednesday, October 4, 2017

Aspire Fitness

8:00 AM

Row - 10 minutes

WMCF DWU

Jump Rope

3x HS Kick-ups
3x Wall Walk-ups

Pull-ups
3-2-1-1

Burpee Box Jump Overs

Sunday, October 1, 2017

Aspire Fitness

10 minutes treadmill, 5.4 mph, 1.0% incline

WMCF DWU

Jump Rope - single, drills, doubles

3x HS kick-ups

3x5 Burpee Box Jump Overs EMOM (24" box)

Pull-ups
2-2-2-1-1

40 minutes total workout

Thrusters

Saturday, September 30, 2017

Aspire Fitness

Treadmill - 10 min, 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

Pull-ups
5 strict
10 kipping - goal was C2B, but only tagged a few

3x HS Kick-up
3x Wall Walk-up

Thrusters
3x10 reps @ 45#

45 minutes total workout

Sunday, September 24, 2017

Deadlift

Sunday, September 24, 2017

Aspire Fitness

10:30 AM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

WMCF Dynamic warm up, 10 pass throughs

Box Jumps (24")

5 rounds of 6 reps EMOM

Deadlift

5 rounds of 7 reps E2OM

35 minutes total workout

Saturday, September 23, 2017

Wall Ball Shots

Saturday, September 23, 2017

Aspire Fitness

1:30 PM

Concept 2 - 10 minutes, ~2000 meters

30-20-30 Air Squat, Pass throughs, OH Squat with PVC

Jump Rope - singles, drill, doubles

Handstand Kick up and hold - 5x

Pike push-ups with feet on 2 foot box - 4 sets of 3 reps

Wall Ball Shots

5 sets of 10 reps - 14# ball to 10' target

45 minutes total workout

Front Squat

Friday, September 23, 2017

Aspire Fitness

10:45 AM

Treadmill, 5.4 mph, 1.0% incline, 10 minutes

WMCF Dynamic warm-up

Jump Rope - singles, drills, double

Front Squat

8x45#
8x65#
5x85#
5x95#
5x115#
3x135#
3x135#

40 minutes total workout

Thursday, September 21, 2017

Row

Thursday, September 21, 2017

Aspire Fitness

11:40 AM

Row - 10 minutes, 100 calories

WMCF Dynamic Warm-up

Jump Rope - singles, drills, doubles

Handstand technique
3x handstand kick-ups
3x wall walk-ups

Pull-ups
2-2-2-2-1-1

40 minutes total workout

Saturday, September 16, 2017

Dips

Friday, September 15, 2017

Target Logistics - Williams

6:45 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

WMCF dynamic stretching

4 sets of 3 dips

25 minutes total workout

Thursday, September 14, 2017

KB Swings

Wednesday, September 13, 2017

Target Logistics - Williams

5:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 3 rounds

Handstand kick-up and hold 5x

KB Swings

3 rounds of 10 reps, 35#

30 minute total workout

Wednesday, September 13, 2017

Deadlift

Tuesday, September 12, 2017

Target Logistics - Williams

6:55 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 3 rounds

Deadlift

3 sets of 5 reps at 135

30 minutes total workout

Tuesday, September 12, 2017

DB Snatch

Monday, September 11, 2017

Target Logistics - Williams

7:15 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Handstand kick-up and hold - 5x

DB Snatch

2 rounds of 8 reps (4 each arm)

30 minutes total workout

Weight 197 lbs

Monday, September 11, 2017

Back Squat

Sunday, September 10, 2017

Target Logistics - Williams County Lodge

7:15 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 1 round

Back Squat

8x65#
5x115#
4x135#

30 minutes total workout

Saturday, September 9, 2017

Bench Press

Saturday, September 9, 2017

Target Logistics - Williams County Lodge

7:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 1 round

Overhead Press

8x45#
8x55#
8x65#

Bench Press

8x65#
8x115#
4x135#

30 minutes total workout


Dips

Friday, September 8, 2017

Target Logistics - Williams County Lodge

7:00 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Handstand kick-up and hold - 5X

Dips - 3x3

30 minutes total workout

Tuesday, September 5, 2017

Bench Press

Tuesday, September 5, 2017

Aspire Fitness

11:00 AM

Jump Rope - singles, drills, doubles (34 unbroken PR!!!)

Dynamic Stretching

10 Pull-ups

5 Wall Walk-ups

Bench Press

8x95#
8x115#
5x135#
2x155#

8 dips

30 minutes total workout

Monday, September 4, 2017

KB Swings

Monday, September 4, 2017

Garage Gym

2:20 PM

Jump Rope - singles, drills, doubles

Dynamic stretching, pass throughs, PVC OH Squats

Handstand Kick-up and Hold - 5x

Box Jumps

20" x 6
24" x 6 (5 min EMOM)

KB Swings

35# x 10 (5 min EMOM)

GHD Sit-ups - 3 x 5

35 minute total workout

Wednesday, August 30, 2017

Deadlift

Wednesday, August 30, 2017

Aspire Fitness

8:10 AM

Concept 2:  5 minutes, just under 1000 meters

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (did not go so well)

Deadlift

6+2 x 95#
6+2 x 135#
4 x 185#
3 x 185#

40 Abmat sit-ups

40 minutest total workout

Sunday, August 27, 2017

Back Squat

Friday, August 25, 2017

Aspire Fitness

2:30 PM

Jump Rope - singles, drills, doubles (31 unbroken PR!!)

WMCF Dynamic Warm-up

Handstand Kick-up and Hold 5x

Back Squat

8x45#
8x65#
8x95#
4x135#
4x135#

Pull-ups 6x

Burpee Box Jump Overs

3x4 reps

40 minutes total workout

Friday, August 25, 2017

Overhead Press

Thursday, August 24, 2017

Aspire Fitness

11:00 AM

Row - 10 minutes

Jump Rope - singles, drill, doubles

WMCF Dynamic warm-up

Wall Walk-ups 3x

Overhead Press

8x45#
7x55#
3x5x65#

35 minutes total workout

Saturday, August 19, 2017

Handstand Kick Up

Saturday, August 19, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Jump Rope - singles, drills, doubles (~40)

Handstand Kick-ups - 3x

WMCF dynamic warm-up

Downward dog hold

30 minutes total workout

General

Friday, August 18, 2017

Target Logistics - Watford City

6:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 Rounds

20 minutes total workout

Monday, August 14, 2017

Back Squat

Monday, August 14, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Back Squat

8x45#
8x95
5x115
5x135
4x155
3x155

20 minutes total workout

Bench Press

Sunday, August 13, 2017

Target Logistics - Watford City

6:30 PM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Bench Press

5x45
5x95
5x115
5x135
5x155
1x175

Land Mine - 45# bar

2 rounds of:

8 overhead press each arm
12 torso twists

30 minutes total workout

Saturday, August 12, 2017

Dumbbell Snatch

Saturday, August 12, 2017

Target Logistics - Watford City

6:45 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Jump Rope - singles, drills, doubles

WMCF dynamic warm-up

Handstand kick-up and hold 3x

Dumbbell Snatches

3x8 reps (4 each arm) 35# DB

30 minutes total workout

Friday, August 11, 2017

Thrusters

Friday, August 11, 2017

Target Logistics - Watford City

6:10 PM

Treadmill - 5.4 mph, 1.0% incline, 10 minutes

Jump Rope - singles, drills, doubles, 5 minutes

S2O - 8x45#
FS - 8x45#
Thrusters - 3x8x45#

30 minutes total workout

Thursday, August 10, 2017

General

Thursday, August 10, 2017

Target Logistics - Watford City

6:15 PM

Treadmill - 10 min, 1.0% incline, 5.4 mph

WMCF Dynamic warm-up

2 Rounds Cindy

25 min total workout

Tuesday, August 8, 2017

Burpee Box Jump Overs

Tuesday, August 8, 2017

Aspire Fitness

9:00 AM

Row - 5 minutes, 53 calories

WMCF Dynamic Warm-up

Burpee Box Jump Overs

10 rounds of 5 reps every 90 seconds (18" box)

30 minutes total workout

Front Squat

Monday, August 7, 2017

Aspire Fitness

4:30 PM

Jump Rope - singles, drills, doubles

Front Squat

8x45#
8x65#
6x85#
5x95#
4x105#
3x115#
1x135#

3x HS kick-up/hold
3x Wall Walk-up

5x Pull-ups

30 minute total workout

Sunday, August 6, 2017

Bench Press

Sunday, August 6, 2017

Aspire Fitness

7:30 AM

Tennis with Rob - 5 games, 4-1, called for rain

8:30 AM

Rower - 5 minutes

30 pass throughs
20 PVC OH Squats

Pull-ups/Dips

2-2
2-3
2-3
2-3
2-3

Bench Press

8x45
8x95
5x115
5x135
3x155

Afternoon bike ride

Thursday, August 3, 2017

Deadlift

Thursday, August 3, 2017

Aspire Fitness

4:00 PM

Jump Rope

singles, drills, doubles, 3 sets at 10+ unbroken

HSPU technique

3x kick-up and hold
3x wall walk-ups

Pull-ups

2-2-2-2-2

Deadlift

8x135#
3x3x185#

Back Squat

Tuesday, August 1, 2017

Home Gym

9:00 AM

5 Rounds of
15 air squats
10 push-ups
10 abmat sit-ups

10 minutes total workout

Aspire Fitness

11:00 AM

Jump Rope - singles, drills, doubles

Back Squat

8x45#
8x65#
8x95#
5x135#
5x155#
3x165#

Pull-ups

3-2-2-2

Dips

4-3-3-3-3

30 minutes total workout

Sunday, July 30, 2017

Overhead Press

Saturday, July 29, 2017

Aspire Fitness

9:30 AM

Row - 10 min, 2000 meters

Jump Rope - singles, drills, doubles went poorly

Overhead Press

8x45#
8x55#
8x65#
5x75#

Box Jumps

6x5 to 24"

Pull-ups

1-1-1-2


Sunday, July 23, 2017

Back Squat

Sunday, July 23, 2017

Target Logistics - Watford City

6:15 AM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 1 round

Back Squat

3x5x95#

Dips

5-5-3-2

30 minutes total workout

Saturday, July 22, 2017

HSPU drills

Saturday, July 22, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

HSPU drills

3x kick-up and hold

3x3 piked push-ups

25 minutes total workout

Tuesday, July 18, 2017

HSPU drills

Tuesday, July 18, 2017

Target Logistics - Watford City

6:50 AM

Treadmill - 15 minutes, 5.4 mph, 1.0% incline

WMCF Dynamic Warm Up

HSPU drills

3x kick-up and hold

Piked push ups - 4, 3, 3

Pull-ups - 1 set of 2 with a slow lower

30 minutes total workout

Monday, July 17, 2017

Bench Press

Monday, July 17, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 10 min, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Bench Press

8x45
8x95
4x135

25 minutes total workout

Sunday, July 16, 2017

Back Squat

Sunday, July 16, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 15 min, 5.4 mph, 1.0% incline

WMCF Dynamic warm-up

Back Squat

8x45
8x95
5x115
5x135
3x155

Push-ups - 15

40 minutes total workout

Saturday, July 15, 2017

Dips

Saturday, July 15, 2017

Target Logistics - Watford City

6:30 AM

Treadmill - 15 min, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Dips - 5x3 reps

30 minute total workout

Friday, July 14, 2017

General

Friday, July 14, 2017

Target Logistics - Watford City

6:35 AM

Treadmill - 10 min, 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

HS Technique

3x kick-up
3x wall walk-up

25 minutes total workout

General

Wednesday, July 12, 2017

Target Logistics - Watford City

11:00 PM

10 minutes treadmill - 5.4 mph, 1.0% incline

Cindy - 4 Rounds

20 minutes total workout

Back Squat

Saturday, July 8, 2017

Aspire Fitness

9:00 AM

5 min Row

WMCF Dynamic Warm Up

Jump Rope - drills, 5x10 doubles

HS Technique

3x kick-up
3x wall walk-up

Box Jumps - 24" - 4x5

Pull-ups - 3-2-2-2-1

Back Squat

8x45#
8x65#
5x95#
3x135#
3x155#
1x185#

50 minutes total workout

Wednesday, July 5, 2017

Box Jumps

Saturday, July 1, 2017

Aspire Fitness

9:00 AM

5 minute Row

WMCF Dynamic Warm-up

Jump Rope - singles, drills, double unders (5 sets of 10)

Box Jumps - 6x5 to 24" box

Pull-ups 3x2

30 minute total workout

General

Wednesday, July 5, 2017

Home Gym

8:45 AM

10 rounds of

10 Air Squats
5 Push-ups
5 Ab-mat Sit-ups

12 minute total workout

Wednesday, June 28, 2017

Dips

Wednesday, June 28, 2017

Target Logistics - Stanley

6:45 AM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

Cindy - 2 rounds

Handstand kick-ups 3x

Dips 5x3

Tuesday, June 27, 2017

Bench Press

Tuesday, June 27, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

Concept 2 - 10 min, ~2000 meters

Bench Press

10x95
8x115
5x135
3x155

Monday, June 26, 2017

Cindy

Monday, June 26, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 minutes, 1.0% incline 5.4 mph

Cindy - 3 rounds

20 minutes total workout

Sunday, June 25, 2017

Dips

Sunday, June 25, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 15 minutes, 1.0% incline, 5.4 mph

Cindy - 3 Rounds

Dips - 5 sets of 3 reps

30 minutes total workout

Saturday, June 24, 2017

Deadlift

Saturday, June 24, 2017

Target Logistics - Stanley

6:45 AM

Treadmill - 1.0% incline, 5.6 mph, 10 minutes

WMCF Dynamic Warm-up

Deadlift

5x135#
5x185#
3x225#
1x275#

3 rounds of

1 handstand kick-up and hold
3 pull-ups

Friday, June 23, 2017

Bench Press

Friday, June 23, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 3 rounds

Bench Press

7x135#
4x155#
2x175#
1x185#

Walking Lunges

25 ft - no weight
25ft - 25# DBs
25ft - 35# DBs
25ft - 35# DBs

Thursday, June 22, 2017

Front Squat

Thursday, June 22, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 3 Rounds

Handstand Technique

3x kick-up and hold
3x wall walk-up

Front Squat

5x45#
5x65#
4x95#
3x95#

Wednesday, June 21, 2017

Bench Press

Wednesday, June 21, 2017

Target Logistics - Stanley

6:15 AM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 2 Rounds

Bench Press

8x95#
8x115#
5x135#
2x155#

Tuesday, June 20, 2017

Deadlift

Tuesday, June 20, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 10 min, 1.0% incline, 5.4 mph

WMCF Dynamic warm-up

Handstand Technique

3x HS Kick-ups
3x Wall walk-ups

Pull-ups - 3, 2, 2

Deadlifts

5x135#
5x185#
3x185#
2x185#

Monday, June 19, 2017

DB Snatches

Monday, June 19, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 1.0% incline, 5.4 mph, 15 minutes

Cindy - 2 rounds

DB Snatches

3x10x35# alternating

Sunday, June 18, 2017

Front Squat

Sunday, June 18, 2017

Target Logistics - Stanley

6:30 AM

Treadmill - 15 minutes, 1.0% incline, 5.4 mph

WMCF Dynamic Warm Up

Handstand Technique

3x Kick-ups

3x Wall walk ups

Front Squat

5x45#
5x65#
5x95#

35 minute total workout

Saturday, June 17, 2017

Overhead Press

Saturday, June 17, 2017

Target Logistics - Stanley

6:40 AM

Row - 10 min, 2000m

Cindy - 2 rounds

Overhead Press

3x8x45#

Dips

5x2

25 minutes total workout


Friday, June 16, 2017

Walking Lunges

Friday, June 16, 2017

Target Logistics - Stanley

6:30 PM

Treadmill - 1.0% incline, 5.4 mph, 10 minutes

Cindy - 2 rounds

Walking Lunges

6x25'

0-0-20-20-40-40#

Bench Press

8x95#
5x115#
5x135#

30 minutes total workout

Tuesday, June 13, 2017

Bench Press

Monday, June 12, 2017

Aspire Fitness

1:20 PM

Warm Up

5 min Row
WMCF Dynamic stretch
Jump Rope - 5x10 DU

Box Jumps

1 minute ON, 1 minute REST - 11, 11, 12, 11, 5 reps

KBS

30s ON, 1 minute REST
17x25#
14x35#
15x35#
14x35#

Bench Press

8x95#
5x135#
4x155#
2x175#

Deadlift

8x135#
3x5x185#

Dips

3x4 reps

1 hour total workout

Sunday, June 11, 2017

Back Squat

Saturday, June 10, 2017

Aspire Fitness

8:20 AM

Warm Up

5 minute row
Sampson stretches plus WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (one good stretch of 10+)

Handstand Technique

Handstand kick-ups
Wall walk-ups

Back Squats

5x45#
5x65#
5x95#
5x115#
5x135#
3x155#
2x175#

50 minutes total workout

Monday, June 5, 2017

Deadlift

Monday, June 5, 2017

Aspire Fitness

8:30 AM

Warm Up

5 minute Row
WMCF Dynamic Warm-up
Jump Rope - singles, drills, doubles (5 minutes)

Box Jumps

5 minute EMOM

5x 24" Box Jumps

Deadlift

5 minute EMOM

5x 135# deadlift

Cool Down

10 minute walk on treadmill

40 minute total workout
 

Saturday, June 3, 2017

Back Squats

Saturday, June 3, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minutes on Concept 2, around 2000 yards

WMCF dynamic warm-up

Back Squat

10x45#
8x65#
8x95#
5x115#
5x135#

Pass throughs, Overhead Squat with PVC

Sit-ups

4 rounds of

15 abmat sit-ups
60 yard walk

Tuesday, May 30, 2017

Walking Lunges

Tuesday, May 30, 2017

Target Logistics - Stanley

6:30 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Lunges

2 sets no weight
1 set 25#
1 set 30#
1 set 35#

about 6-8 steps each set

Overhead press

8x25#
8x35#
8x45#

30 minutes total workout
 

Saturday, May 27, 2017

Front Squat

Saturday, May 27, 2017

Target Logistics - Stanley

6:30 PM

Treadmill - 10 minutes, 5.4 mph, 1.0% incline

Cindy - 2 rounds

Handstand Technique

3x kick-ups
3x wall walk-ups

Front Squat

5x65#
5x95#
3x115#
2x115#


 

Friday, May 26, 2017

Deadlift

Friday, May 26, 2017

Target Logistics - Stanley

6:20 PM

Treadmill - 10 minutes, 5.6 mph, 1.0% incline

2 Rounds Cindy (first round was unbroken pull-ups)

Bench Press

8x95#
5x115#
5x135#
1x155#

Deadlift

6x135#
3x185#
3x225#
2x225#

35 minutes total workout

Thursday, May 25, 2017

Front Squat

Thursday, May 25, 2017

Target Logistics - Stanley

6:40 PM

Treadmill - 10 minutes, 1.0% incline, 5.4 mph

4 rounds Cindy

Front Squat

5x45#
5x65#
5x95#

Handstand Technique

3x Kick-ups
3x Wall walk-ups

35 minutes total workout

Wednesday, May 24, 2017

Bench Press

Tuesday, May 23, 2017

Target Logistics - Stanley

6:30 PM

Treadmill

15 minutes, 1.0% incline, 5.4 mph

Bench Press

8x45#
8x95#
5x115#
5x135#
3x155#

Pull-ups/Dips

3-3
2-2
1-1

30 minutes total workout

Monday, May 22, 2017

Overhead Press

Monday, May 22, 2017

Target Logistics - Stanley

6:30 PM

Warm Up

Treadmill - 10 minutes (1.0% incline, 5.4 mph)

15 air squats - 10 push-ups - hang
15 air squats - 10 push-ups - kip swings
15 air squats - 10 push-ups - 3 pull-ups
15 air squats - 10 push-ups - 3 pull-ups
15 air squats - 10 push-ups - 3 pull-ups

Overhead Press

8x45#
5x65#
5x65#

Finish with hollow body hold and superman

 

Saturday, May 20, 2017

Deadlift

Saturday, May 20, 2017

Target Logistics - Stanley

7:00 PM

Warm Up

10 minute treadmill (5.6 mph, 1.0% incline)
2 rounds of Cindy

Handstand Technique

3x Kick-ups
3x Wall walk-ups
2x3 Pike push-ups with feet on bench

Deadlift

4x5x135#

30 minute total workout

Friday, May 19, 2017

Walking Lunges

Friday, May 19, 2017

Target Logistics - Stanley

6:20 PM

Warm Up

10 minute row
2 Rounds of Cindy

Bench Press

8x45#
8x95#
5x115#
3x135# (felt heavy today)

Walking Lunges

6 steps each round

no weight
15# db
20# db
25# db
30# db (only 4 lunges)

35 minute total workout

Thursday, May 18, 2017

Front Squat

Thursday, May 18, 2017

Target Logistics Man Camp

6:50 PM

Warm Up

10 minutes on treadmill (1.0% incline, 5.4 mph)
4 rounds of Cindy
Jump Rope (beaded rope, 5 minutes, singles/doubles)

Front Squat

5x45#
5x65#
3x95#
3x95#

DB Snatch

5x30#
5x40#
3x50#

40 minutes total workout

Really nice gym with 3 treadmills, 3 ellipticals, 1 rower, plenty of free weights with DB going to 100#.  Spot for pull-ups, some machines, bench press, military press, barbells.

Tuesday, May 16, 2017

Thrusters

Tuesday, May 16, 2017

Aspire Fitness

8:00 AM

Warm Up

5 minute row, WMCF Dynamic warm-up, Jump Rope

Thrusters

8x45#
3x5x65#
with shoulder warm up and T2B between sets

Back Squats

Finished with 20 unbroken back squats at 95#

35 minute total workout

Monday, May 15, 2017

Deadlift

Monday, May 15, 2017

Aspire Fitness

8:10 AM

Warm Up

10 minute treadmill (1.0% incline, 5.4 mph)

WMCF Dynamic warm-up

Jump Rope - singles, drills, doubles (13 unbroken, 50 total)

Handstand Technique

3x kick-up hold (left/right hand release)
3x wall walk up

Deadlift

8x95#
5x135#
3x155#
3x155#

50 minute total workout

Bench Press

Sunday, May 14, 2017

Aspire Fitness

8:30 AM

Warm Up

10 min treadmill (1% incline, 5.4 mph)

WMCF dynamic warm up

5 minute EMOM of 5 Box Jumps (24")

Bench Press

8x45#
8x65#
5x95#
5x115#
3x135#
2x155#

Pull-ups/Lunges

1-0
3-0
3-20 yards
3-20 yards
3-20 yards

45 minute total workout

Saturday, May 13, 2017

Overhead Press

Friday, May 12, 2017

Aspire Fitness

8:30 AM

Warm Up

10 minute row (just over 1000m)

WMCF Dynamic Warm Up

Jump Rope - singles, drills, doubles

24" Box Jumps (5 reps EMOM)

Overhead Press

3 sets (45#, 65#?)

45 minute total workout

 

Back Squats

Saturday, May 13, 2017

Aspire Fitness

7:30 AM

Warm Up with 10 minute run on treadmill (1% incline, 5.4mph)

WMCF Dynamic Warm up

Squats

5x45#
5x65#
5x95#
5x115#
3x135#

HSPU Technique

3 kick-ups
3 wall walk ups

Pull-ups

3-3-2-2

45 minutes total workout

Thursday, May 11, 2017

Tune - Up

Thursday, May 11, 2017

Aspire Fitness

8:00 AM

10 minute run at 5.4 mph, 1.0% incline

WMCF Dynamic Warm-up

3 rounds of 15 air squats, 5 push-ups and 5-3-2 pull-ups

Jump Rope - singles, drill, doubles (53, with 13 of those unbroken)

3x handstand kick-ups
3x wall walk-ups

Deadlift - 3x8 at 95#

Benchpress - 2x8 at 95#

50 minutes total workout

End of an Era

My CrossFit journey has been on a hiatus due to a new job opportunity that kicked off with 5 straight weeks of training (yes including Saturday and Sunday), consisting of 12 hours days except for a few office days and an hour to hour and a half drive to and from location.

I did a lot of awkward object carries (chixsans, 4" iron, 3" iron, plywood boards, etc).  I also spent a lot of time tightening and loosening wing nuts with an 8 pound hammer.

Despite all of this, I still felt my hard earned fitness slipping away.  The training period has come to an end and I will be starting a schedule with 14 days of work and 14 days off.  I will be challenged to make the world my box and get into a rhythm again.

Saturday, April 1, 2017

Chelsea (scaled)

Saturday, April 1, 2017

Aspire Fitness

Warm Up

WMCF Dynamic stretching, straight arm hang, kip swings

Chelsea

30 minute EMOM of

5 pull-ups
10 push-ups
15 air squats

I scaled this and started with 3/6/9 through round 16 and then switched to 2/4/6.  The volume was still staggering and ended up being around 75 pull-ups, 150 push-ups and 225 air squats.  I did a pretty good job connecting my kipping pull-ups and was able to do every round unbroken albeit scaled.

Cooled down on treadmill for 10 minutes and 5 minutes stretching

 

Friday, March 31, 2017

MU Progression, Karen

Friday, March 31, 2017

WMCF

Coach Ben - (8:00 AM) - Just 2 of us, me and a girl I didn't know

Warm Up

400m Run, WMCF Dynamic warm up

Muscle Up Progression

(1) Establish the False Grip
(2) Kipping Swing on Rings x 5-8 reps
(3) Hanging Hip Thrusts x 5-8 reps
(4) Standing Transition x 5-8 reps
(5) Seated Strict MU w/band x 3-5 reps

We had about 13 minutes for this and I got through the progression once and half way through a second time.  The false grip was tough for me and the bony part of my wrist is pretty torn up.  Kipping swings were tough as I did not feel confident in the false grip.  Hanging Hip Thrusts were OK, but I only did 2 reps each time.  Standing transitions were done by starting in a dip position and walking hands back tracing chest and then forward back to a dip position.  Seated Strict MU were really hard as well and I only did a couple of reps.

Karen

150 Wall Ball Shots 20# ball to 10' target

This was athlete's choice day and rather than repeating a workout or trying a Hero workout, I decided to do a girl workout and arbitrarily selected a 15 min cap.  The first 25 were easy compared to the last 25.  I quickly went from 10 reps per set to 4 reps per set.  I maintained good depth and was solid on hitting the 10' target as well.  Final score was 14:16

DU, KBS, T2B

Thursday, March 30, 2017

WMCF

Coach Sol - (8 AM) - Just Brian and Me

Warm Up

400m Run and WMCF dynamic warm up

Metcon

4 Rounds for time of

30 Double Unders
20 KBS (44#, Rx was 70#)
10 T2B

11 minute time cap

I did really good on the first round, but then started missing double unders.  I was capped on the last round with 8 double unders completed.  Final score 11:52.  I could break the KBS into 2 sets of 10, but was doing singles on the T2B.

Back Squat

20 reps unbroken
suggested 60% of 1RM (110#), I used 95# instead and was able to complete the 20 reps

200m Plate Pinch Run

Rx was 35#, I used 25#
 

Tuesday, March 28, 2017

2017 CrossFit Open Retrospective

Well the 2017 Open has come to a close and I was excited to complete all 5 workouts.

17.1 - Rx - 50# DB Snatches 24" Box Over Burpees

17.2 - Scaled - 2x 35# DB Walking Lunges, Hanging Knee Raises/Pull-ups, 2x DB Power Cleans (Rx used 50# DB, T2B and Bar Muscle-ups and I could not safely manage the weight on the walking lunges)

17.3 - Scaled - Jumping Chin Over Bar Pull-ups, Squat Snatch Ladder - 45#, 75# ... (Rx did Chest to Bar Pull-ups, but the Squat Snatches started at 95#, over my 1 RM)

17.4 - Scaled - 55 DL at 135#, 55 Wall Ball Shots 20# to 9' target, 55 Calorie Row, 55 Hand Release Push-ups (Rx used 225#, 10' target and HSPU, I could have gotten some reps at 225#, but this represented 75% of my 1RM)

17.5 - Scaled - 10 rounds of 9 Thrusters at 65# and 35 Rope Skips (Rx used 95# and Double Unders, the thrusters would have been heavy for me and I would have quickly been reduced to singles on the Double Unders, I would have been time capped at 40 minutes)

Aside from 17.2, I could have gotten at least 1 rep on each of the workouts, but would have been operating close to my physical limits.

Overall, I was 11,164 / 13,373 (17th percentile) males 45-49 and 180,522 / 201,948 males overall (11th percentile).  I am pretty comfortable with this and would still like to work towards the 25th percentile of my age group.

I need to work on weighted lunges, squat snatches, and thrusters at 95# for high reps.  I feel like I made good progress on deadlifts and double unders.

I really enjoyed doing the events at West Metro CrossFit, but wish I could have participated in Friday Night Lights.

Heaving Snatch Balance

Tuesday, March 28, 2017

WMCF

Coach Soloman (8:00 AM) - 4 of us, Erin, Nate, Meredith and me

Warm Up

400m Run, Spider-Man stretch, Push-ups, Squats, Lunges

Snatch Balance technique, think about keeping shoulders away from ears, elbows pointed down the whole time, armpits forward

Heaving Snatch Balance

8 rounds of 1 heaving snatch balance and 3 OH Squats E3OM, increase weight as able

I did 4 rounds at 45#, then 2 rounds at 55# and finally 2 rounds at 65#.  It felt pretty good, but I was not dropping into a full squat.  I need to work on mobility.

Metcon

3 rounds for time of

10 Axle Bar Deadlift
300 m Run

Rx was 225#, I used 160# (20# axle bar, 2x45# and 2x25#).  I was able to do the deadlifts in sets of 5 and 5 which was not too taxing on the grip.  I ended up finishing in 8:25.

Sunday, March 26, 2017

17.5

Sunday, March 26, 2017

WMCF

10:00 AM - Open Gym

Warm Up

Air Squats, pass throughs, triceps smash, thrusters, rope skips, drills, doubles (22 unbroken)

17.5 (s)

10 rounds of

9 Thrusters (65#)
35 Rope Skips

I kept a much better pace and felt confident with the workout.  I finished in 14:29, much faster than my test run on Friday.

I finished with 3 bar pull-ups, 3 ring pull-ups and 6 legless rope climbs (did not get all the way to the top, but did get pretty close).

Friday, March 24, 2017

17.5 Unofficial

Friday, March 24, 2017

Aspire Fitness

7:35 PM

10 minute Jump Rope - singles, drills, doubles, best was 17 unbroken

17.5 (s) Unofficial

10 Rounds of:

9 Thrusters (65#)
35 Rope Skips

Rx was 95# thrusters and double unders

I finished in around 17 minutes, splitting the thrusters up into sets of 5 and 4 and taking 10-15 second transitions between rounds.

Cooled down walking on treadmill for 5 minutes then

Strict Pull-up ladder

1-2-3-2-1

Wednesday, March 22, 2017

Split Jerk

Wednesday, March 22, 2017

WMCF

Coach Soloman - (9 AM) - 7 of us including Brian, Erin, Chris and me

Warm Up

Jump rope with braided rope followed by WMCF Dynamic Warm up

SWOD
2x Split Jerk from behind the neck  Every 2 minutes for 10 rounds

This felt good, but it was unnerving to lower the bar back to behind the neck.  It was also tough to just drop it to behind the neck.  This certainly taxed my shoulders.

I used

45
55
65
75
85
95
95
105
105
105#

for the 10 sets

Metcon

9 min AMRAP of 10m Plate OH Walking Lunges (45#) and 6 Power Snatch (155#).

I scaled this workout to use a 25# plate and 75# Power Snatch and it was still a tough workout.  I managed to get through 3 full rounds, the walking lunges (4 points) and 4 Power Snatches for a total of 38.

Cooling down we did some Double Dutch jump roping and I was thrilled to get in and get a half dozen repts.
 

Monday, March 20, 2017

HSPU, Thrusters

Monday, March 20, 2017

WMCF

Coach Sol - (9 AM) - 8 of us, but only 5 doing WOD, rest were doing 17.4

Warm Up

400m Run, WMCF dynamic warm up

SWOD

5 rounds for time of

7 HSPU
30 seconds L hang
1 minute rest

I did the HSPU with my feet piked on a 24" box.  I still had to break them up into sets of 4, then 3 reps.  I just did hanging knee raise and by the 3rd round, I could barely manage 10-15 seconds before resting and resetting

WOD

7 minute cap to perform

21 Thrusters (95#)
30 DU
15 Thrusters
30 DU
9 Thrusters
30 DU

I did 65# thrusters and had to break up the sets.  I got 10 reps unbroken and then was doing sets of 5.  I did not have my double unders today and did 60 single unders each round.  I was capped on my last set of jump rope at 46 reps.  With the time penalty, my score was 7:07.

Cash Out

6 minute EMOM of 50m sprint

 

Friday, March 17, 2017

17.4 - Deadlift, Wall Ball, Row

Friday, March 17, 2017

West Metro CrossFit

Coach Sol - (9:00 AM) - 5 of us including, Ben, Chris, Meghan, Christy and me

Warm Up

400m Run, WMCF dynamic warm-up, deadlift technique

17.4

13 minute AMRAP

55 Deadlift (225 Rx, 135 Sc)
55 Wall Ball Shots (20# ball, 10' Rx, 9' Sc)
55 Calorie Row
55 HSPU or Hand Release Push-ups

I ended up doing this one scaled and got 162 reps.  I finished the deadlift in 3:58 and the wall ball shots in 8:54.  I thought I was on track to finish the row, but did not have it in me, coming up 3 calories short.  I am very pleased with the effort.

17.4 is a repeat of 16.4.  Last year I did finish the row.  I finished the deadlifts at 3:30, and the wall ball shots at 8:36, and just got the calories at 12:56.  Consider that I trained on my own for the majority of last year, dropping off a few calories is not too shabby.

Monday, March 13, 2017

Squat Clean

Monday, March 13, 2017

WMCF

Coach Soloman - (12:00 PM) - 5 of us including Dillon and Adan

Warm Up

400m Run, WMCF dynamic warm-up

SWOD

30 Squat Cleans - 8 minute time cap

I opted for 75# and this turned out to be the right weight.  I started with 5 in succession, then doubles, then singles.  I finished in 6:09 and felt pretty good about the effort.  Rx was 155#.

MetCon

10 minute EMOM of

2 Power Cleans (95#, touch and go)
8 Box Jumps (24")

Rx was 30" box jumps and a heavy weight.  I might have had 115# in me, but even the 24" box jumps got tough.  I finished the first 3 rounds with about 5 seconds rest and was quickly in a deficit.  I did finish the workout, completing the last 4 box jumps after time was called.

Cash Out

Strict Pull-ups 1-2-3-4-5-4-3-2-1 with same quantity of deep breaths between sets.

I was doing OK on the first 3 sets, but then broke up the sets of 4 and entirely skipped the set of 5. 

Saturday, March 11, 2017

Back Squat

Saturday, March 11, 2017

Aspire Fitness

9:30 AM

Warm Up

Jump Rope, Sampson Stretches

Back Squat

Warm up with 45#, 95#, 135#

5x155#
3x175#
3x175#

Pull-ups

Strict 3-3-2-2-2-3
Kipping 2
C2B 1-1

30 minutes total workout

Friday, March 10, 2017

17.3 Pull-ups / Squat Snatch

Friday, March 10, 2017

WMCF

Coach Soloman - (9:00 AM) - 4 of us including Chris (who went Rx)

Warm Up

400m Run, WMCF Dynamic Warm-up, pass throughs, Squat Snatch Warm-up

17.3

scaled

3 Rounds of 6 jumping chin over bar pull-ups, 6 squat snatch (45#)
3 Rounds of 7 jumping chin over bar pull-ups, 5 squat snatch (75#)
8 minute cap with time bonus to complete squat snatches at 95-115-135-155
Rx was C2B and snatch at 95-135-185-225-245-265#

I knew this would be tough and I paced accordingly.  My 1RM is 65# so I did not know what to expect.

I finished the first set of 3 rounds in 4:29, then knocked out the 7 pull-ups.  I missed my first attempt at 75#, then slowed down and got 3 reps with long breaks in between before the time cap.

Total Reps = 46

If I consider redoing this one, I could probably grab 6 C2B for an Rx score.

Thursday, March 9, 2017

Snatch Hook Grip Deadlift

Thursday, March 9, 2017

WMCF

Coach Soloman - (9:00 AM) - 3 of us including Judy and me

Warm Up

400m Run and WMCF dynamic warm-up

SWOD

Every 90 seconds for 12 minutes (8 sets):
Snatch Grip "Hook Grip" Deadlift x 3 reps
- work on your grip here, reps should be touch and go
- increase load as possible

This was definitely grip taxing.  I used
135-145-155-165-175-180-185-190# for the 8 sets.

WOD

Complete as many reps as possible in 10 minutes of Double Unders
EMOM - Odd 5 burpees, Even 5 wall ball shots (20#)

The workout started 3, 2, 1, go and then 5 burpees and then as many double unders as possible before minute 1 was up.  I got 18 on the first round and progressively fewer every round.  On the last round after the 5 wall ball shots, I only got 3 reps and could not link anything together.  Total reps was 78.  I felt like my form was really good on the burpees and wall ball shots.

Finish with Iron Scapula -

Archer
Pullback
WY Negative
Tiger Walk
Bear Hug
Snow Angel
ATYT

I dropped off the prescribed reps as the sets wore on.

Monday, March 6, 2017

Front Squats

Monday, March 6, 2017

WMCF

Coach Ben - (9:00 AM) - 11 of us including Erin and me

Warm Up

400m Run, WMCF Dynamic Warm Up

Front Squat

Build to weight then:

SWOD

5 sets of:

Front Squat x 3 reps @ 23X2
– all sets should be performed at the same heavy load
– rest 2 minutes between sets

I was still feeling the hamstrings so I opted to go pretty light on this.  I did the first 2 sets at 95# and then went up to 115# for the last 3 sets.  The hamstrings did fine.

23X2 = 2 seconds lower-3 seconds hold at bottom-X as fast as possible up-2 seconds hold at top

WOD

Complete as many rounds and reps as possible in 15 minutes of:
50 Double Unders
10 Thrusters (105/70)
20 Push Ups

This was my first time trying double unders in a WOD.  I was able to do them all (counting my attempts also).  True double unders were around 40 per round.  I did string together around 10 several times.  I used 65# for the thrusters and still had to break them up on the second and third rounds.  The Push ups were as bad as expected and I usually started with 3-4 before doing double and then singles.  I finished with 3 rounds + 5 reps.

Saturday, March 4, 2017

17.2 - Walking Lunges, Hanging Knee Raise/Pull-ups, Power Cleans

Friday, March 3, 2017

West Metro CrossFit

Coach Steph Smith - (12:00 PM) - Dillon and me

Warm Up

400m Run, deep squat, Reverse Lunge/Frankenstein, Pass throughs, Crossover Symmetry, Muscle-up progression

17.2

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars (scale with hanging knee raises)
8 power cleans

Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups (scale with chin over bar pull-ups)
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Men use 50-lb. dumbbells (scale with 35# dumbbells)
Women use 35-lb dumbbells

Arriving at the gym, I had every intention of doing this work out Rx, getting 78 reps and then struggling to land a bar muscle up.  After hoisting the 50# dumbbells to the front rack position and taking one step, those delusions of grandeur were out the window.  I quickly grabbed the 35# dumbbells and waited for 3.. 2.. 1.. GO!

The first 25 feet were OK, but I was hesitant and taking smaller steps than I should have been.  I set the db down and reset for the next 25 feet.  The hanging knee raises were fine and I broke those into sets of 4.  The power cleans were pretty wonky as well, I did 4 reps, 3 reps and the final rep before starting the next round of walking lunges.  Round 2 was the same as Round 1.  Round 3 was actually proceeding a little better.  Getting on the bar for the chin ups was tougher than I thought.  My hands were getting lit and I did singles for the chin over bar pull-ups.  When I reached down to grab the db for the power cleans, I felt my right hamstring tighten.  I did 1 power clean, looked at 10:45 on the clock and nearly bagged the workout right there.  I stretched it for about 20 seconds and then returned to my db.  I finished the round at 11:50 and opted to let the clock tick down.  My final score was 102 reps with an 11:50 tie breaker.

Similar to 16.1, the walking lunges got me again.  I think I could have met the standard for T2B, but I was not making it across the floor with essentially 100# walking lunges.  It was still a really good workout.  Steph gave me some great tips on bar muscle ups and I will be working on my lever, using my knees and trying to keep my weight underneath me rather than my legs flying forwards.

Wednesday, March 1, 2017

Squat Snatch

Wednesday, March 1, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - 5 of us

Warm Up

400m Run and WMCF Dynamic warm up (added duck walks)

Squat Snatch

18 Squat Snatches every 70 seconds

After technique demo and building up weight.

I used 65# and only missed 1 rep getting very close to parallel every time.  The recovery time was sufficient, but it was tough to get stable under the bar.

MetCon

5 Rounds for time

5 Hang Squat Snatch (55#/45#)
10 Burpees

7 minute cap

I used 55# for the first 2 rounds and then went to 45# for the next rounds.  Rx was 115# for men.

I looked up at the clock and saw 1:30 after the first round and knew it would be tough to finish.  I got through 4 burpees on the 4th round for a time penalty of 21 seconds.

7:21

Finished with couch stretch and proud pigeon

Tuesday, February 28, 2017

Kipping Pull-ups

Tuesday, February 28, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump Rope - singles, drills, doubles 5 rounds of 30 seconds on 30 seconds rest - was getting between 15 and 20 doubles

WMCF Dynamic Warm Up

Pull-ups

Superman/Hollow Body Holds
Kip Swings
2 strict pull-ups
Kipping Pull-ups 4-3-3
Attempted a few chest to bar pull-ups

Handstand Kick-ups

3 holds

Metcon

10 rounds of 10 abmat sit-ups and 10 air squats

5 rounds - rest - 3 rounds rest - 2 rounds rest

40 minute total workout

Cooled down with 15 minute walk on treadmill

Monday, February 27, 2017

King Kong

Monday, February 27, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - Judy and me

Warm Up

400m Run, WMCF dynamic warm up

SWOD
Gymnastics Skills

1) Spend about 3-5 minutes working on:
Muscle Up progressions (Kipping Swings on the rings, warm up a few ring dips, get some Pull Ups in)

or

Kipping Pull Up Progressions (Superman/Hollow Holds and Flips, Kipping Swings on bar, Pull-in/Push-out)

I did the pull-up progression

2) Handstand Push Up Progression
Go as far through the following progression as possible 2 times. Do not move to the next step unless the highest rep in the range can be completed.

~ 5-10 Piked Push Ups on ground
~ 5-10 Piked Push Ups from a box
~ 5-10 Handstand Push Ups (modify with up to an ABMAT with a 25# plate underneath)

I could do the piked push-ups on ground, but only 4 piked push-ups from a box

WOD
“King Kong”

3 Rounds for time of (10 min cap):
1 Deadlift (455/315)
2 Muscle Ups
3 Squat Cleans (250/170)
4 Handstand Push Ups

Like most folks, I had to scale
Deadlift (245#)
Muscle Up (sub C2B and ring dip)
Squat Cleans (95#)
HSPU (piked push-ups from a box)

I still managed to finish in 8:18 which I felt pretty good about.  The deadlifts felt better than I expected.  Even with 2 abmats, I could not do a HSPU.


Sunday, February 26, 2017

Powerlifting

Sunday, February 26, 2017

Aspire Fitness

9:40 AM

Warm Up

Jump Rope 5 minutes, 500m Row, dynamic warm up

Bench Press

Warm up - 45#, 95#, 115#

Work sets

5x135#
3x155#
2x175#

Back Squat

Warm up - 45#, 95#

Work sets

5x135#
3x155#
3x175#

Deadlift

2x5x135#

45 minutes total workout

Saturday, February 25, 2017

Shoes

My Nanos are on their last leg.  The laces are starting to fray and they have developed an annoying stink.  To that end, I tried some new shoes.

Reebok Nano 7 (size 9.5)

Nike Metcon 3 (size 9.5)

The Nano has a more generous toe box and is a little beefier, but without much of a weight penalty.  The Metcon was more comfortable, but overall, I could not find a significant advantage of one over the other.

Skills

Saturday, February 25, 2017

Aspire Fitness

9:20 AM

Jump Rope

singles, drills, then 4x25 doubles

Pull-ups

4-3-3 BW
2-2 BW+10
1-1 BW+25

Handstand Push-up

3-2-1

Handstand Kick-up
Wall Walk-up

3-2-2

Feet on Box Handstand Push-up

Finish with 1 mile run, 6.0mph, 2% incline

55 minute total workout

Friday, February 24, 2017

17.1 DB Snatch - Burpee Box Jump Over

Friday, February 24, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - Grant, Chris and me

Warm Up

8 minute AMRAP
100m Row
10 Spiderman
5 Push-ups
10 Lunge with twist
5 Jumping Squats
10 Pass throughs

I got through 2 easy rounds

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Rx – (50/35) (24″/20″)
Scaled – (35/20) (20″ – Step Ups OK)

I went Rx and got through 3 rounds plus 24 DB snatches for a total of 129 or CAP + 96 reps, depending on scoring.  I thought I paced really well and was never out of the fight or risking poor form on the snatches.  I stumbled on 1 box jump, but recovered quickly.  Overall, I thought it was a really good workout.  I did wear calf sleeves and wrist wraps.

My tie breaker splits were:

Round 1:   3:26
Round 2:   8:43
Round 3:  16:15

Chris finished the workout in 18:xx and Grant was on Round 5 of the DB snatches when time was called.

I really liked this workout as it tested the engine, but done at manageable weights.  If it had been 90# DB snatches and 30" box jumps, I would have had to scale.

Wednesday, February 22, 2017

KB Swing - Shuttle Run

Wednesday, February 22, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - 5 of us including Erin and Chris

Warm Up

WMCF dynamic warm-up (no bear crawls), Burpees to Thunderstruck, then Deadlift technique

SWOD

3 sets of:
Deadlift x 6-8 reps @ 20X2
rest 90 seconds
Ring Dips x 15 reps
rest 90 seconds

I worked up to 185# and could get 6 reps on the 2 seconds to lower, touch and go, fast up and hold 2 seconds at the top cadence.  For the ring dips, I substituted ring lowers.

WOD

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 for time of (12 min cap):
KB Swing (55/35)
1 Shuttle Run*
*Shuttle Run = 5m, 10m, and 15m down and back

I used a 35# KB and only got through the round of 5 swings and 5m down and back on the run.  With the time penalty, my score was 12:38.  This was a pretty tough little WOD.  I felt like I kept good form on the KBS, but I was really dogging it on the shuttle runs.

Monday, February 20, 2017

Power Clean

Monday, February 20, 2017

West Metro CrossFit

Coach Ben - (9:00 AM) - about 12 of us

Warm Up

400m Run, WMCF dynamic warm-up

Power Clean

Build to heavy-ish single.  I started with 75# and then moved up to 95# and finally 125#.  I considered going to 135#, but I was struggling to get under the bar.

WOD

Every minute on the minute for 24 minutes (12 sets each):
Odd – Power Clean x 2 reps @ weight from above
Even – Run 200m

This got really tough.  The power cleans were OK, but I was just getting in the door with 3 to 4 seconds to spare on each 200m run.  I felt like I was not warmed up enough.  My runs got smoother and so did my power cleans, but it was nevertheless exhausting.  Coach Ben offered me the option to do 100m runs, but I decided to stick it out.

Wednesday, February 15, 2017

Front Squat

Wednesday, February 15, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) - about 8 of us including Brian, Erin and me

Warm Up

400m run and WMCF warm up

SWOD

15 minutes to work up to a heavy single Front Squat for the day

Start with shoulder openers, 45#, 95#, 115# and then worked up with singles 135#, 155# and finally 175#.  Got an education on belts.  Coach Sol's philosophy is to not use belt for support but tactile feedback for bracing torso.

WOD

5 rounds for time of (7 min cap):
3 Front Squats @ 85% of today’s heavy single
3 Box Jump (30″/24″)
10m DB Bear Crawl (40’s/25’s)

I used 150# for the front squats, 24" box and 35# for the bear crawl.  I was capped at 3 rounds + 2 front squats.  Each missed rep was a 1 second penalty.  A full round is 8 reps (1 rep for each 5m of Bear Crawl).  Total time 7:14

CASH OUT

4 rounds not for time of:
5 Strict Chin Ups
5 Strict Ring Dips
5 Rotator Scarecrows – no more than 10#’s

I did standard pull-ups instead of chin ups and Ring lowers for the last 3 rounds.  The rotator scarecrows were interesting.  I used 5# and would have been better off using 2.5#

Deadlift-Box Jump-Wall Ball-Burpees

Tuesday, February 14, 2017

West Metro CrossFit

Coach Soloman - (9 AM) - Felecia, Mark, 2 others and me

Warm Up

400m run then WMCF Warm Up (Spiderman, Heel Pull, Knee to Chest, Foot to Butt, Frankenstein, High Knees, Karaoke, Bear Crawl)

Snatch Technique

WOD

In teams of 2…

In 10 minutes complete:
30 Alternating Snatches (135/95)

then, AMRAP of:
10 Deadlift (185/125)
10 Box Jumps (24″/20″)

*Alternate complete rounds. Non-working partner does a KB/DB Goblet Squat hold (35) in bottom position. KB/DB must be handed off between partners, if it touches the ground both partners perform a 3 Burpee penalty.

rest 5 minutes, then…

Complete as many rounds and reps as possible in 10 minutes of:
2-4-6-8-10-12-etc
Wall Ball Shots (20/14)
Burpees

*P1 does 2 Wall Ball Shots, both partners do 2 Burpees, P2 does 2 Wall Ball Shots, both patners do 2 Burpees, P1 does 4 Wall Ball Shots, both partners do 4 Burpees, P2 does 4 Wall Ball Shots, both partners do 4 Burpees, etc…

I was in a team of 3 and used 75# for my snatches.  That felt pretty good and I only had to do 10 instead of 15 in a team of 2.  We each got 1 round of 10 deadlifts and 10 box jumps.  I used 135# for the deadlifts.

The I used 14# for the round of 2 and then 20# for the round of 4 and 6.  We were not as crisp as the other team so the burpees were not overwhelming.  We all finished the round of 6 and started the round of 8.

Good workout.  It would have been much tougher in a team of 2 equally fit people.

Sunday, February 12, 2017

Rope Climbs

Sunday, February 12, 2017

West Metro CrossFit

10:30 AM (open gym) about 20 folks there including Ressee (Aaron's wife) and their two boys, Adam and me

Warm Up

10 minute jump rope (singles, drills, doubles) - got 25 unbroken

PVC pass throughs/OHS, Spiderman, Frankenstein, Toe Pull, Knee to chest, foot to butt, Round the worlds

HSPU Technique

3 rounds of

3 Handstand holds
3 wall walk ups

then 3x4 HSPU with feet on box

Rope Climbs

10 climbs, started on every 45 seconds, then finished on every minute

Pull ups

Finished with 5 pull-ups

1 hour total workout

Saturday, February 11, 2017

Weightlifting

Saturday, February 11, 2017

West Metro CrossFit

(10:00 AM) - Coach Kellen - Aaron, Adam and me

Warm Up

400m run, 10 pass throughs, 10 round the world, 10 overhead round the world, calf stretch, quad stretch, spiderman stretch

Snatch

Torso angle static, rise up, hit hip hinge, explode up

Build up to heavy single - 45#, 55#, 65#, 75#, 85#, 95#

Drop down to 45# and then 2 times barbell complex (1 power snatch, 2 OHS)

Back Squat

3x5@135#

Strict Press / Bent Over Row Complex

5 times

3 Strict Press / 8 Bent Over Row

65-75-75-75-75#

Great workout.  With Aaron and Adam both being experienced lifters, it felt like I was getting a 1:1 seminar.

Soloman's birthday

Thursday, February 9, 2017

WMCF Chipper

Thursday, February 9, 2017

West Metro CrossFit

Coach Soloman - (9:00 AM) 12 of us including Adan, Dillon, Erin, Vanessa and me

Warm Up

800 m run
Spiderman down floor
Toe pull down floor
Knee to chest-Heel to Butt
Frankenstein
Bear crawl forwards-backwards
Skipping high knees down and back
Karaoke down and back

West Metro CrossFit Chipper

In teams of 2-3, with only 1 partner working at a time, complete the following for time:

100 Sit Ups
90 Lunges
80 Push Ups
70 Box Jumps (24″/20″)
60 Pull Ups
50 Jump Squats
40 Wall Ball Shots (20/14)
30 Floor Wipers (95/65)
20 Ring Dips
800m Run together

I paired up with Dillon and surprisingly he did more of the reps.  Everything was going pretty well until the wall ball shots.  Even trading off every 5 reps got to be a grind.  The Floor wipers were new and consist of being flat on the floor holding a barbell and using core strength to tap one bumper sweep floor and tap alternate bumper for 1 rep.  Everything was Rx except for the ring dips.  I had to use a band for the ring dips.  Overall we finished in 28:41 which was a pretty good clip.  As a solo workout, this would have taken me probably double that.


Wednesday, February 8, 2017

Row-Burpee-Box Jump

Wednesday, February 8, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) - 6 of us including Brian and me

Warm Up

800m run, then Spiderman, Toe Pull (opposite hand, opposite toe), Frankenstein, Knee to chest/Heel to butt, skipping high knees, karaoke, Bear crawl forwards/backwards.

Tic-Tac-Toe with wall balls - Game 1 Jumping Jacks, Game 2 Walking Lunges

Metcon

In teams of 3

5 Rounds of

1 minute row for calories
1 minute burpees
1 minute box jumps (24")
1 minute rest

This was a tough workout.  As a team we got 544.  My partners were averaging over 20 reps for burpees and box jumps, I was struggling between 17 and 19 reps.  I could manage 8-9 burpees and then 9 or 10 box jumps.  Rowing we did well, averaging around 40 calories for the 3 minutes.  I wasn't tracking my numbers independently, but was averaging around 1000 calories/hour.

Tuesday, February 7, 2017

Partner Cindy

Tuesday, February 7, 2017

West Metro CrossFit

Coach Soloman (9:00 AM) 12 of us.  I partnered with Adan

Warm Up

400m run then spider across floor, high kicks, pull leg up, grab leg back, individual hamstring stretches, bear crawl forward/backward

With medicine ball toss and do med ball squat, torso twists handing ball to partner, toss and do a burpee

In a circle do introductions then some air squats and some push-ups.

Set up for WOD

Partner Cindy

20 minute AMRAP

Partner 1:  400m Run
Partner 2:  5 pull-ups, 10 push-ups, 15 air squats

Tag in and pick up where partner left off.

Either I was running slow or Adan was moving on Cindy, because he was always getting more reps than me.  We finished with 12 rounds + 23 reps.  I think I got 5-6 of those rounds.

Finish with some stretching, mobility on our own.

West Metro CrossFit is a well organized facility with 3 GHD, weightlifting platforms, rig, 6 rowers and of course plenty of barbells and plates.  They also have a bunch of rings and rope climbs so that a full class could be working out together.  9 AM is usually a small class, but all classes are free this week and they are also running a Groupon.  One new person like myself and some occasional folks in addition to 8 regulars.

Monday, February 6, 2017

Back Squat

Monday, February 6, 2017

Aspire Fitness

8:00 AM

Warm Up

Jump rope (10 minutes), Air squats, Sampson Stretches, Hip Hinges

Back Squat

10x45#
6x95#
5x135#

5-5-5-5-5

145-155-165-175-185#

Pull-ups

5-4-4 strict
2-2 + 10#
1-1-1 + 30#

1 hour total workout

Talked to Tyler and Eli about personal training.  Suggested NASM in addition to CPR, AED.

Friday, February 3, 2017

Deadlift

Friday, February 3, 2017

Aspire Fitness

11:30 AM

Warm Up

Sampson Stretch, Hip Hinge, Air Squats, Pass Through, PVC OH Squat

Jump Rope - 10 minutes, really good today, got 19 unbroken

Box Jumps - 5 rounds of 10 to 24" box.  Started on 1:15 interval, finished on 1:30 interval

Deadlift

5x135
5x185
4x225
3x275
1x295#

DB OH Walking Lunges

10 yards unweighted.

3x8 yards with 15# DBs

Pull-ups

3-2-2 strict

5x3 jumping C2B with slowed lowers.

1 hour total workout

Thursday, February 2, 2017

Handstand Technique

Wednesday, February 2, 2017

Aspire Fitness

11:00 AM

Row - 5 minutes

Shoulder warm up

Handstand Technique

3-3-1 (kick-ups, wall walk ups)

Pull-ups

Strict 4-3-3

Weighted 2 x 10# then 1 x 1 x 25#

then several kipping, trying to get a rhythm going, but only managed sets of 2-3

30 air squats, then tried to get going on squat cleans.  Not feeling it.

Push-Press 

5x65#
3x3x95#

Pistols

3x8 each leg to bench

1 hour total workout

Tuesday, January 31, 2017

MetCon

Tuesday, January 31, 2017

Aspire Fitness

2:00 PM

Warm Up

Jump rope - singles, drills, doubles (not going well today)

WOD prep - box jumps, front squat - 45#, 95# row for a minute

MetCon

5 rounds of 3 minutes to complete

10 Front Squats 185# - scaled to 95#
10 Box Jumps 36" - scaled to 24"
Row for max calories

Rest 3 minutes between rounds

This was an interesting workout that I scaled appropriately.  I could do the squats without racking the bar.  I finished each round of squats in around 40 seconds.  The box jumps were really tough after the front squats and I was typically left with around a minute to row for calories.  I ended up with 15, 14, 12, 12, and 11 calories for the 5 rounds.  3 minutes was the right amount of rest.

Finished with mobility - wall squat, couch stretch

50 minutes total workout.

Friday, January 27, 2017

Shoulder to Overhead

Friday, January 27, 2017

Aspire Fitness

12:30 PM

Row for 5 minutes, 1000 meters

Shoulder to Overhead (Strict Press)

Warm up with 45# and 65#

3-3-3-3-3

85#, 95#, 105#, 115#, 115#

Bench Press

8x95#
6x115#
3x135#
3x135#

Pull-ups

3-3-2-2

Kip Swings, knee raises, toes to bar - worked on this for about 10 minutes

50 minute total workout

Thursday, January 26, 2017

Handstand Technique

Thursday, January 26, 2017

Aspire Fitness

11:00 AM

Warm Up

Jump Rope (6 sets of 10 doubles), KB halos, rotator cuff activation, bear crawl, crab walk

Handstand Technique

3 rounds

3 Handstand kick-up and hold
3 Wall walk ups

then

5-4-3 HSPU with feet on box

Pull-ups

3-3-3-2-1 strict pull-ups

4 x 15 air squats

weighted pull-ups

2 x 10#
1 x 25#

Finish with some knee/leg raises

1 hour total workout

Wednesday, January 25, 2017

Squats

Wednesday, January 25, 2017

Aspire Fitness

9:45 AM

Warm Up

Jump Rope - 8 min, singles, drills, doubles (5 rounds of 10), air squats, down dog, up dog

Squats

EMOM 6 rounds of

4 Front Squats
8 Back Squats

Goal weight was 60% of 1RM.  I conservatively went with 95# and this was still a tough couplet.  I could typically get the sets done in 15 to 30 seconds and had a chance to catch my breath between sets.

Metcon

40 Plate Ground to Overhead (GTO)
30 Double Unders
20 Burpee Bar Muscle Up
30 Double Unders
40 GTO

Rx was 45# plate.  I used a 25# plate, subbed 2x single unders and did jumping chest to bar pull-ups instead of bar muscle ups.  It still took me 11:24 (versus 15 minute cap).  I was moving pretty quick through the whole thing.  The jump rope was not bad, the GTO and Burpee Jumping Chest to Bar sucked.

Finished with mobility - wall squat, couch stretch

50 minute total workout

Tuesday, January 24, 2017

Deadlift

Tuesday, January 24, 2017

Aspire Fitness

10:15 AM

Warm Up

Jump Rope (8 min), Wall Squats, Squat against wall, arm circles, down dog, up dog, bear crawl

Handstand Technique

3-2-1 of Handstand Kick-up and Hold, Wall walk-ups

Deadlift

5x135# Romanian

5x135#
5x185#
3x225#
3x225#
3x225#

50 minute total workout

Monday, January 23, 2017

Snatch Balance

Sunday, January 22, 2017

Aspire Fitness

12:50 PM

Warm Up

Jump Rope (8 min), Wall Squats/OH Wall Squats 30/30, Box Jumps 2x10x24"

Snatch Balance

3-3-3-3-3

45-45-45-45-55#

Pistol Progression

3x5 each leg to 20" bench

Walking Lunges

20 yards unweighted
10 yards + 20# curl bar OH
10 yards + 30# curl bar OH

Pull-ups

5-4-4-3

1 hour total workout

Back Squat

Saturday, January 21, 2017

Aspire Fitness

10:15 AM

Warm Up

Row (5 min), Air Squats, Sampson Stretches, Arm circles

Back Squat

8x45#
8x95#
5x135#
5x155#
3x185#
2x185#

Handstand Technique

3-2-1

Handstand Kick-up and Wall Walk

Feet on box HSPU Progression (4-3-3-3)

Pull-ups

3-3-3-2-2-1

50 minutes total workout

Friday, January 20, 2017

Paul

Friday, January 20, 2017

Aspire Fitness

11:00 AM

Warm Up

30-20-30, Sampson Stretches, Hip flex, Downward Dog, Up Dog, Jump Rope (singles, drills, doubles)

Set up stations, 100 yards, KB and Box

Paul

7 Rounds for time of

100m sprint
19 KB Swings (2 pood)
10 Burpee Box Jump Overs (24")

I scaled this to a 30# KB and and 18" box and while a good hustle, sprint would be a stretch.

I finished the first round in 3 minutes and took a 3 minute rest and then just started going on the 6 minute mark although I finished rounds between 2:55 and 3:15.  My overall time was 39:15 and I was very pleased with that as my original plan to only do 5 rounds was canceled and I did all 7.

Finished with 10 pull-ups

3-2-2-2-1

1 hour total workout

Wednesday, January 18, 2017

Back Squat

Wednesday, January 18, 2017

Oracle Gym

11:20 AM

Warm Up

Sampson Stretches, Hip Hinges, Arm Circles, Bear Crawl
Jump Rope - Singles, drills, doubles with beaded rope

Handstand Technique

3x wall walk-ups
3x handstand hold against wall

Back Squat

5x95#
5x115#
5x135#
5x155#
3x175#

Pull-ups

Kipping Pull-ups 4-3-3-3-2
Lower for 3 count 3x

40 minute total workout

Tuesday, January 17, 2017

Squat Cleans

Monday, January 16, 2017

Aspire Fitness

3:25 PM

Jump Rope - 5 min

Box Jumps

10x18"
10x24"
4x3x30"

Handstand Technique

3-2-1

Handstand Kick-ups
Wall Walk-ups

30-20-30

Squat Cleans

5-5-5-5-5

45-65-65-75-75#

Front Squats

3x4 @ 95#

1 hour total workout

Sunday, January 15, 2017

Filthy Fifty

Sunday, January 15, 2017

Aspire Fitness

9:50 AM

Warm Up

20-20-20, went through setting up stations

Filthy Fifty

50 Box Jumps 24"
50 Jumping Pull-ups
50 KB Swings 25# (Rx was 35#)
50 Lunges
50 Knees to Elbows
50 Push Presses (45#)
50 Hip Extensions (Sub Good Mornings 45#)
25 Wall Ball Shots (20# to 10') scaled down from 50
25 Burpees (scaled down from 50)
100 Jump Rope (scaled from  50 doubles)

I finished in 40:49, which was slower than last time, but I was pleased with being able to train across a broad time domain.

Compare to 20151202 (37:15)

1:00 total workout.

Snatch

Saturday, January 14, 2017

Tru Fit

9:45 AM

Warm Up

30-20-30, Box Jumps 10x18", 10x30"

Snatch

Burgener warm-up

3 rounds of 3 sets at 65#;  I was planning on going right into a squat, but was often doing a power snatch followed by an overhead squat.

Metcon

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

KB Swings 30#
Walking Lunges R/L = 1
Abmat Sit-ups
1/2 dips (5-5-4-4-3-3-2-2-1-1)
Air Squats

I scaled the workout from 72# KB, weighted sit-ups, the appropriate quantity of dips and jumping squats.  This was pretty tough, but I felt like I maintained good technique.  I finished in 18:33.

1 hour total workout

Friday, January 13, 2017

Back Squat

Friday, January 13, 2017

Oracle Gym

11:45 AM

Warm Up

Jump Rope singles with beaded rope, 90s, 90s, 60s and some doubles, 10 unbroken

30-20-30 utilizing wall squats

Back Squat

8 x 95#
8 x 135#
5 x 155#
3 x 175#

Pull-ups

3-3-2-2

Handstand Technique

3 kick ups and 3 wall walk-ups

Pull-ups

4-2-2-2

45 minute total workout

Thursday, January 12, 2017

Hang Power Clean - Deadlift

Thursday, January 12, 2017

Oracle Gym - Coach Jonathon

11:30 AM with Sameer, Jen, Donna, Fabby, Zach and Chelsea

Warm Up

Foam rolling, static and dynamic stretching

Hang Power Clean

warm up with 65# then

3-2-2-1-1 @ 95, 135, 145, 155, 165# (PR!)

Not getting under the weight as it gets heavier

Deadlift

10-8-6-4 @ 135, 185, 235, 255#

This felt pretty good.


Wednesday, January 11, 2017

Clean & Jerk

Wednesday, January 11, 2017

Oracle Gym

11:45 AM

Jump Rope

15 minutes of singles, drills and doubles, got 10 unbroken

Handstand Technique

Kick-ups, Wall Walk-ups, HSPU to 9" and 6" block, lowers to 4" block

HSPU progression with feet on bench (5-3-3-3-3)

Clean and Jerk

Warm up with 30-20-30, light deadlift, light front squat

Dropping into a full squat with each rep

5x65#
4x75#
3x85#
2x95#

These felt really smooth.  I took a reasonable break and reset between reps.  Focus was on speed and stable positions.


Monday, January 9, 2017

Overhead Squat

January 9, 2017

Oracle Gym

12:20 PM

Warm Up

Jump Rope, 30-20-30

Overhead Squat

3-3-3-3-3

45#, 55#, 65#, 70#, 75# (2 reps only)

Then did a few sets at 45# and some PVC wall squats.  I wore my regular trainers instead of lifting shoes.

Pull-ups

3-3-2-2-2, these felt horrible

Pistols

5 rounds of 5 reps each side, starting around 24" and dropping to around 20" (flat bench) for the last 3 sets.

50 minutes total workout

Wall Ball Shots - Bench Press

Saturday, January 7, 2017

Tru Fit

9:15 AM

Jump Rope - 5 min

singles, drills, doubles

Box Jumps

5 rounds of 10 reps - 20", 24", 30", 30", 30"

Tru Fit has soft plyo boxes as well as wooden plyo boxes

Handstand Technique

3x kick-ups
3x wall walk-ups
Feet on box HSPU (4-3-2-3)

Rope Pull-ups

5x2 reps

Uneven Monkey Bars

2 attempts (failed both)

Wall Ball Shots

5 rounds of 10 reps - 14# ball to 10' target

Bench Press

8x95#
5x115#
5x135#
3x155#
2x175#

GHD Sit-ups

3x5 reps

1:00 Total Workout

Tru Fit is a nice club, with a lot of space and some fun equipment.  DB go to 130#.  They don't have a rack for CrossFit bar movements.  I still need to check out the Olympic lifting area, which is much smaller than at Aspire.  I still don't care for the front desk staff.  Hard sell and too much rigmarole to get a trial workout in.

Friday, January 6, 2017

Love Boat

Friday, January 6, 2017

Oracle Gym

12:00 PM

Warm Up

500m row, pull-ups, push-ups, air squats, barbell warm-up - 15 minutes total

Love Boat

For time:

1000m Row
5 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
3 Rounds of DT (12 deadlift, 9 hang power clean, 6 push jerks)

Fitness - 95/65#
Rx - 115/75#

This turned into a very long workout.  The row took me around 4:30 and the the 5 rounds of Cindy were clicking along at about 2 minutes each.  The DT rounds are what broke me.  I broke the deadlifts into 5-5-2, the hang power cleans into 3 sets and the push jerks into 2 sets.  Overall time was 24:51.

HSPU skills

3x Handstand kick-ups

Feet on box handstand push-ups 3-3-2-3