Wodapalooza WOD 3&4

10/5
WZA WOD 3&4
10 min AMRAP
21 Snatch @65#
21 T2B
15 Snatch @85#
15 T2B
9 Snatch @105#  (2 snatches)

7 min AMRAP
3 cal row
3 lateral burpee over rower
6 cal row
6 burpee
9 cal row
9 burpee
15 cal row
15 burpee
21 cal row (got 3 calories)

Wodapalooza WOD 1&2

9/27
WZA WOD 1&2
4RM S2O (115#)
AMRAP
UB Bar Complex
3 PC
3 Hang Squat Clean @95#
3 Thrusters
30 DU (on left foot only)

"Tabata Something Else"

9/19

Tabata Something Else
Pullups 6/6/6/6/6/6/6/6 = 6
Pushups 8/8/8/8/8/8/8/8 = 8
Situps 10/10/10/10/10/10/10/10 = 10
Pistols (left leg only) 5/5/5/5/5/5/5/5 = 5

Score: 29

9/18

"Diane"
21-15-9
Single Leg RDL @65#
HSPU

Time- 13:20

Injured Calf

9/16

50 Cal Row

"Randy"
75 Snatches @55#

Time- 5:54

Tore my calf at volleyball practice

GRANITE GAMES Day 3

Event 5:
5k Run
Time- 25:54

Event 6:
"Sprint Relay"
100ft Sprint
12 HSPU
100 Ft Sprint
8 Deficit HSPU 9"  Got 3

43rd Place Finish Overall

GRANITE GAMES Day 2

Event 3
"Unbroken"
50 UB DU
30 S2O without dropping the bar
40 Box Jump
50 C2B Pullup while partner hangs from bar
40 Box Jump
30 S2)
50 UB DU

13th Place Finish

Event 4
"Cleans & Rings"
30 Cleans @140#
30 MU
Only got 1 MU
50th Place Finish

GRANITE GAMES

9/12/14

Even 1: Snatch Ladder
130#
37th Place Finish

Event 2: Deadly Ropes
3 Rounds:
2 Rope Climbs
4 DL @220#
6 Bar-Facing Burpees
45th Place Finish

9/10

Back Squat 2 @215#, 3 @195#
Strict Press 1 @90#, 3 @85#

9/8

Small Lake Run

9/6

Back Squat 5 @135#, 3 @185#, 3 @205#, 7 @185#
Strict Press 5 @85#, 7 @75#

9/5

Small Lake Run
3.5 miles @8:03 pace
Time- 28:17

9/3

@ Warrior Risen with Granite Games team
Snatch 1 @65/75/85/95/105/115/120/125/130#

"Deadly Ropes" Granite Games WOD
2 Rope Climbs
4 DL @185#
6 Bar-Facing Burpees

9/2

Small Lake Run
3.54 miles @7:55 pace
Time- 28:05

20 minute AMRAP
5 HSPU
10 GHD Situp
15 Jumping Squat

Score- 10 Rounds

9/1

Small Lake Run with Devin
3.67 miles @ 8:08 pace
Time- 29:56

8/31

Granite Games
"Unbroken" WOD with Chelsea
50 UB DU each
30 S2O @95#
40 Box Jump
50 C2B Pullup
40 Box Jump
30 S2O
50 UB DU each

Time- 11:14

8/29

Big Lake Run
5.81 miles
Time- 50:51
8:45 pace

8/27

C&J 3 @85#, 1 @115/125/135/145/150/155/160#
Clean 1 @160/165#

WOD
10-9-8-7-6-5-4-3-2-1
Burpee Pullup
200m Run

Time- 18:34

8/26

Back Squat
5 @135#, 3 @185#, 1 @2015/225/235#

WOD
5 Rounds:
1 min. ME DU 77/54/70/63/79 = 343
1 min. ME WB 17/16/16/17/19 = 85

8/25

Snatch 1 @65/75/85/95/105/110/115/120/125/130/135/135#

15 min AMRAP
200m Run with WB
25 WB @14#
15 PC @95#

3 rounds

8/19

Squat Clean
3 @85/135/145/145/145#
Matador Kipping Dips 5/5/5/5

WOD 50-40-30-20-10
Pistols
KBS @35#

Time- 20:00

1.8 mile run to CF Risen

8/18

DL 3 @175/195/195/195#

WOD
1000m row (4:15)
then 5 Rounds:
10 PP @75#
30 DU

1 mile cool down 9:45

8/17

Track WOD
12 x 100m with 1:30 rest

"Ship"

8/15

"Ship"
9 Rounds:
7 Squat Cleans @85#
8 Burpee Box Jumps @24"

Time- 25:41

8/13

5 x 5 Clean @85#

WOD 3 min ME Wallball @14#
60
2 min ME DU
120
1 minute Rest
3 min ME KBS@35#
60
2 min ME DU
120
1 minute rest
3 min ME Ballslams @30#
46
2 min ME DU
110

Total- 416

MFFL WOD 1.1

8/12

MFFL WOD 1.1
30 min AMRAP
1 Bear Complex (PC/FS/PP/BS/PP)
1 MU or 5 Pullups
10 Box Overs
15 Wallballs
*Subtract 5# each round

Score: 12+4

MFFL WOD 1.2

8/11

MFFL WOD 1.2
1RM Back Squat
1 @135/185/205/215/225#
1RM Strict Press
1 @65/85/95/100#
1RM DL
1 @135/225/245#
1RM Bench
1 @85/95/105/110/115#
Total= 215+95+245+115= 670#

MFFL WOD 1.4
5 Rounds:
50 cal row
50 abmat situps
50 lunges

Time- 39:48

MFFL WOD 1.3

8/10
Pool WOD
4 minutes:
50 Squats
20 HR Pushups
2 minutes: tread H2O
3 minutes:
50 Squats
20 HR Pushups
3 minutes: tread H2O R hand only
3 minutes:
50 Squats
20 HR Pushups
3 minutes: tread H2O L hand only
3 minutes:
50 Squats
20 HR Pushups
4 minutes: tread H20 both hands out
(made it 2 minutes)

Aerial Conditioning

8/8

Aerial Conditioning Class in Crested Butte
Drills on Silks
Core Work

8/6

@ CrossFit Crested Butte

3 x 5 Bench @ 65/75/75#

10 min AMRAP
200m Row
8 KB Clean R arm
8 KB Clean L arm @16kg
8 Single Arm Russian Swings R arm
8 Single Arm Russian Swings L arm
8 K2E

Crested Butte

8/4

@ CrossFit Crested Butte

5 Rounds:
4 C&J @95#
200m Run
25 ab mat situps
*Rest 1 minute between rounds

Time- 14:34

Tweaked Back

7/24

Big Lake Run
6 miles

ME DL OTM for 5 min @ 255#
2/2/2 @225#, 5 @225#

WOD 20 min AMRAP
5-10-15-20-25-30-35-etc.
Wallball 10# to 10ft target
Box Jump (step ups)

Score: 35+45

Tweaked my back during the DL's

7/23

Pool WOD
2 x 10 min

OTM for 5 min C&J @125#
3/2/2/2/2

WOD 12 min AMRAP
7 Thrusters @65#
200m run

Score: 6+7

7/22

Back Squat OTM @185#
2/2/2/1/1

WOD
5 Rounds:
5 HSPU
10 T2B (3 sets UB)
15 KBS @35#

Week 2 Day 2 Strength
Snatch 4 x 2 @80%
2 @85/95/100/100#
Clean 4 x 2 @80%
2 @135/135/135/135#
Dip 3 x 3 with DGS 5/5/5
HS Walk Practice

Week 2 Day 1 Strength

7/21

3 x 3 @90% Front Squat
3 @170/170# 4 @170#
3 x 3 @90% Strict Press
3 @85/85/85#
3 x 3 Wtd Pullup
2 @20, 3 @15/15#

"Bruck"

7/19

"Bruck"
4 Rounds:
400m run
24 Back Squat @65#
24 Jerk

Time- 26:18

Week 1 Day 4 Strength
4 x 3 Clean @70%
3 @115/115/115/115#
4 x 3 Snatch @70%
3 @65/85/85/85#

ME Strict Dip- 2
ME Dip with DGS- 8
8 Strict HSPU w/25# plate
HS Walk Practice

Week 1 Day 3 Strength

7/18

Back Squat 3 @95% + 5 box jump
3 @215#
Strict Press 3 @95% + 5 medball toss
4 @85#
Back Squat 5 @85% + 5 box jump
5 @195#
Strict Press 5 @85% + 5 medball toss
5 @75#

2 x 10 GHD Situp/Back Ext.

Week 1 Day 2 Strength

7/17

Clean 5 x 2 @75%
2 @125/125/125/125/125#
Snatch 5 x 2 @75% 2 @85/95/95/95/95#

Dip 3 x ME 3/1/-
DL 1 x ME @95% 1 @255#
Dip 1 x ME with DGS- 7
DL 1 x ME @85% 3 @235#

10 min 30 sec on, 30 sec off Row
ME Strict HSPU with 45# plate- 10
HS Walk Practice

Week 1 Day 1 Strength

7/16

Front Squat 3@135/165#, 2 @180# + 5 box jumps
Strict Press 3 @65/75/85# + 5 medball toss

Max Effort Strict Pullups- 5

10 min 30 seconds on, 30 seconds off Row