Cycle 2 Test Week Day 5

9/21/15

1.  Strength
Find 1RM Push Press
1 @ 95/115/135#

Cycle 2 Test Week Day 3/4

9/18/15

1.  Warm Up
a. Shoulder Prep
b.  100 cal assault bike (19:12)

2.  Lift
Find 1RM Snatch
1 @ 85/105/115/120/125/115/130/135/140/110#
Snatches were not feeling good today.

3.  MetCon
16 min AMRAP
4 Rope Climbs
8 Power Snatches@105#65#
16 Box Overs

Cycle 2 Test Week Day 2

9/15/15

1.  Warm Up
a.  3 x 10 Good Mornings
b.  10 min AMRAP
400m Run
500m Row
20 Box Jumps

2.  Lift
Find 1RM OHS
1 @ 85/105/125/145/155/160/165#  10# PR!

3.  MetCon
3 Rounds:
20 Lateral Bar Burpees
30 Wallball @20#14#

4.  Plyos
4 x 10 Split Squat Jumps
3 x 10 Rebounding Box Jumps
No Sprints

Cycle 2 Test Week Day 1

9/14/15

1.  Warm Up
a. MisFit Shoulder Prep
b.  3 Rounds
5 PC @85#
5 Fr. Sq
5 Ring Dip

2.  Lift
Find 1RM C&J
1 @ 85/115/125/145/155/165/175/175/175#  5# Clean PR!  no jerk

3.  "Pennies"
4 Rounds
6 Squat clean @135#125#
6 MU  (did bar MU with band)
400m Run (no run last round)

Time- 21:14

4.  Plyos (Devin's program) Day 1
4 x 10 Weighted Squat Jumps @ 25#
3 x 10 Depth Jumps @ 24"
4 x 10 Split Jumps

Cycle 1 Re-Test Week Day 5

9/12/15

1.  Warm Up
a. 2 min band glute activation
b.  30 burpees

2.  Strength
Find 1RM Bench Press
3 @ 65#, 1 @85/105/115/125#  5# PR!  (120# on 3/30/13)

Find 1RM Back Squat
1 @ 85/125/175/225/245/255#  10#PR!  (245# 11/9/12)

3. Test WOD
"Eva"
NO

Cycle 1 Re-Test Week Day 4

9/11/15

1.  Warm Up
a.  3 x 10 RDL @45#
b. 4 Rounds
10 cal Assault bike
10 c2b Pullups 5 Pullups

2.  Strength
a.  Pause Low Hang C&J 4 x 1@80-100%+
1 @ 95/115/135/145/155# clean no jerk
b.  C&J 10 x 1 @ 75-85%
10 x 1 @ 115#

3.  Test WOD
Row 750m
50 WB
25 Power Clean @95#

Time- 9:50

Cycle 1 Re-Test Week Day 2

9/8/15

1.  Warm Up
a. 3 x 12 Hip Ext.
b. 5 min AMRAP
150m Row
30 DU

2.  Strength
a.  Pause Low Hang Snatch 4 x 1 @90-100%+
1 @ 65/75/85/95/100#
b.  Snatch 10 x 1 @75-85%
1 @ 85/90/95/100/105/110/115/120/120/125/125#

3.  Test WOD
6 min AMRAP
6 OHS @ 95#85#
6 Strict HSPU

4+6

9/9/15
45 min Assault bike

Cycle 1 Re-Test Week Day 1

9/7/15

1.  Warm Up
a.  3 x 20 band pull a parts
b.  3 Rounds:
20 WB
10 ring dips

2.  Strength
Find 1RM Strict Press
3 @ 65#, 1 @ 75/85/95/100#  (up 5# from test week)

3.  Test WOD "The MisFit Triathlon"
2k row   8:43 (9:35 last time)
3 mile bike 9:38 (10:02 last time)
1 mile run 8:57 (8:54 last time)
Time- 28:01 (29:54 last time)

4.  No

Cycle 1 Day 24

9/6/15

1. Warm Up
a.  3 x 25 Band pull a parts
b.  3 Rounds
20 Wallball
10 Ring Row

2.  Strength
a.  Bench Press 5 x 5 @ 60%
5 @ 65/70/70/70/70/70#
b. 3 x ME DB Strict Press
7/5/4 @30# DB

3.  Oly
7 x 2 Low Hang Clean
2 @ 70/85/105/115/125/135/145#

Vert Test
Standing Reach: 82.5"
Approach Jump: 110"
Approach Vert: 27.5"

4b.  Gymnastics
30-20-10
Box Jump Overs
Alt Pistols
Time- 9:34

Cycle 1 Day 23

9/3/15

1.  Warm Up
a. 3 x 12 good mornings
b. 4 Rounds
2 Rope Climbs
10 Box Jump Overs

2.  Strength
a.  Back Squat 4 x 4 @70%
4 @ 135/165/165/-
b.  Strict Press 10 x 3 @ 70%
10 x 3 @70#

3.  Bitch Work
5 x 80 cal row with 1:30 rest
about 1400m in 6:30 each time

Cycle 1 Day 22

9/2/15

1.  Warm Up
a. 5 x 5 RDL
b. 3 x 15 GHD Situps
c. 3 Rounds
12 cal bike
12 HSPU

2.  Strength
Workup 4RM DL
4 @ 135/225#

3.  Oly
Pause Low Hang Snatch 7 x 2 @80-90%
2 @ 65/65/65/65/65/65/65#

4.  No

5a.  MetCon
21-15-9
cal Assault bike
thrusters @ 65#
C2B Pullups

Time- 17:30

Cycle 1 Day 21

8/31/15

1.  Warm Up
a.  4 x 10 Reverse Hyper
b.  3 x 12 Hip Ext.
c.  4 min AMRAP
150m Row
10 Goblet Squat

2.  Strength
a. Back Squat 5 x 5 @ 60% (150#)
5 @ 150/150/150/150/150#
b.  Strict Press 5 x 5 @60%
5 @ 60/60/60/60/60#

3.  Bitch Work
6 Rounds
20 cal Assault bike
rest 90 sec

4a.  MetCon
10 min AMRAP
15 KB Snatch L arm @ 25#
15 KB Snatch R arm
30 Burpees

2 Rounds

Cycle 1 Day 20

8/29/15

1.  Warm Up
a. 3 min each side "twisted cross pose"
b.  3 x 12 hip ext.
c.  3 Rounds
250m row
10 step ups
5 inch worms

2.  Strength
5 x 5 Bench Press @ 77.5%
5 @ 65/95/95/95/95/95#

Neutral Grip DB Strict Press 3 x ME
7/4/5 @ 30# DB

3.  Oly
Low Hang C&J 6 x 3 @ 70-80%
3 @ 65/85/95/105/115/125#

4.  No

Cycle 1 Day 19

8/28/15

1.  Warm Up

2.  Strength
Back Squat 3 x 3 @ 92.5% (222#)
3 @ 135/185/205/225#
1 @ 250# PR!
Haven't hit a Back Squat PR in almost 3 years! Hit 245# on 11/9/12

3.  Bitch Work
6 mile Assault bike (19:57)
Rest 3 min
1 mile Assault bike (2:54)

Cycle 1 Day 17

8/26/15

1.  Warm Up
A. 3 x 10 Good Mornings
B.  4 Rounds
10 OH Walking Lunge
10 KBS

2.  Strength
Workup 3RM DL
3 @ 135/185/215#

3.  Oly
6 x 3 Pause Low Hang Snatch @ 70-80%
3 @ 75/75/85/90/95#

5a.  MetCon
3 Rounds
15 Front Squat @95#75#
15 Lateral Bar Burpees

Time- 8:42

Cycle 1 Day 16

8/24/15

1.  Warm Up
a. 2 min band glute activation
b. 5 Rounds:
2 wall climbs with 10 sec HS hold
10 Wallball

2.  Strength
a.  Back Squat 5 x 5 @75.5% (190#)
5 @ 135/185/185/185#
b.  Strict Press 5 x 5 @77.5%
5 @ 65/75/75/75/75#

3.  Bitch Work
8 Rounds
20 cal row with 45 sec rest

Cycle 1 Day 13

8/20/15

1.  Warm Up
A.  2 min band glute activation
B. 5 min AMRAP
10 thrusters @35#
5 Ring Rows

2.  Strength
A. Back Squat 4 x 4 @ 85% (208#)
4 @ 135/185/185/185#

B.  Strict Press 10 x 3 @65#
10 x 3 @65#

4a.  Bitch Work
4 x 50 cal row with 2 min rest
4:20/4:19/4:17/3:35

Cycle 1 Day 12

8/19/15

1.  Warm Up
A. 3 x 12 Hip Ext + 20 sec Hollow Rock
B.  4 Rounds:
200m Row
10 OHS @45#

2.  Strength
Workup 5RM DL
5 @ 135/185#

3.  Oly
No

4.  Bitch Work
3 Rounds
1 mile run
Rest 5 minutes
8:47/8:59/8:18

Cycle 1 Day 11

8/17/15

1.  Warm Up
A. 3 x 10 Good Mornings
B.  5 min AMRAP
5 Goblet Squats
5 GHD Situps

2.  Strength
Back Squat 5 x 5 @75% (184#)
5 @135/185/185/185/185#

Strict Press 5 x 5 @ 75%
5 @ 65/75/75/75/75#

3.  Bitch Work
8 Rounds
16 cal bike with 1 min rest
2:30/2:20/2:17/2:18/2:05/1:56/1:55/1:47

4a.  MetCon
3 Rounds
15 Push Press @ 95#75#
30 cal bike
60 DU

Time- 19:25

Cycle 1 Day 10

8/16/15

Cycle 1 Day 10

With Devin

1.  Warm Up
A.  3 x 25 band pull a parts
B.  3 Rounds
12 Box Step Ups with WB OH
8 Ring Rows

2. Strength
Bench Press 5 x 5 @72.5% (87#)
5 @ 85/85/85/90/90#
DB Strict Press 3 x ME @25# 8/9/8

3.  Oly
Pause Power Position Clean 7 x 2 + 1 Jerk @80-90%
2 @ 65/85/90/95/100/105/105#

4.  MetCon
20 Rounds
3 C& J @ 125#85#
6 Burpees
9 WB @ 20#14#

17 rounds in 40 minutes

5.  NO

Cycle 1 Day 9

8/14/15

1.  Warm Up
6 min bike (instead of sled pull)

2.  Strength
Back Squat 3 x 3 @87.5% (214#)
3 @ 135/185/195/205#

3.  Bitch Work
4 Rounds:
2 mile bike
rest 4 min
6:52/6:49/7:04/6:46

Total time- 39:35

4b.  Gymnastics
5 min AMRAP
30 DU
10 alt. weighted pistols at 20#

3 rounds

Cycle 1 Day 8

8/13/15

1.  Warm Up
A. 4 x 8 Good Mornings
B. 4 Rounds:
2 rope climbs
10 cal Row

2.  Strength
A. Back Squat 4 x 4 @82.5%
4 @ 135/185/185/185#

B.  Strict Press 10 x 3 @ 62.5%
10 x 3 @ 65#

3.  MetCon
15 min AMRAP
10 OHS @ 95#65#
10 C2B Pullups

4 Rounds

4a.  Bitch Work
3 x 1200m with 5 min rest (only took 2:30 rest)

7:08/6:45

Cycle 1 Day 7

8/11/15

1.  Warm Up
5 x 5 RDL
3 x 10 GHD Situp
4 min AMRAP
10 cal bike
10 HSPU

2.  Strength DL
NO

3.  Oly
NO

4.  Bitch Work
6 x 400m Run
Rest 2 min
1:52/1:43/1:48/1:49/1:51/1:39

5a.  MetCon
3 Rounds:
100 DU
20 SDHP @ 75#65# (sets of 5)

Time- 10:30

Cycle 1 Day 6

8/10/15

1.  Warm Up
A. 4 x 10 Reverse Hyper
B. 3 x 10 Hip Ext.
C. 4 min AMRAP
5 burpees
5 C2B Pullups

2.  Strength
A.  Back Squat 5 x 5 @ 72/5%
5 @ 95/145/175/175/175#

B.  Strict Press 5 x 5 @ 72.5%
5 @ 65/70/70/70/70#

3.  Bitch Work
10 Rounds:
15 cal Row
Rest 45 Sec

Total Time- 17:40
2460m

Pit WOD
8 min EMOM
1 Hang Snatch @ 75/85/95/100/105/110/115/120#
8 min E2MOM
1 Hang Snatch @ 120/120/120/120#

"Helen"
10:05

4a.  MetCon
12-15-9
DB Thruster @ 30#
7 C2B Pullups (instead of MU)
Time- 7:00

Rest Day

8/6/15

25 min Assault bike am

45 min Assault bike PM

Cycle 1 Day 3

8/5/15

1.  Warm Up
A.  3 x 10 GHD Situps
B. 3 x 10 Back Ext.
C.  3 Rounds:
15 cal Assault Bike
15 Thrusters @ 45#

2.  Strength
Back Squat 4 x 4 @ 80%
4 @ 95/145/165/185#

Strict Press 10 x 3 @60%
10 x 3 @ 65#

3.  MetCon
1 mile Run (9:41)
30 T2B Situps
60 DU
20 T2B Situps
40 DU
10 T2B Situps
20 DU

Time- 17:13

Cycle 1 Day 2

8/4/15

1.  Warm Up
3 Rounds:
10 Good Mornings
1/2 mile bike
15 box jump overs
15 pushups

4.  Bitch Work
4 Rounds:
800m Run
Rest 3 minutes

4:35/4:21/4:14/3:56

Total Time- 27:10

5.  Weighted Pullups
4 @ 15#, 2 @ 20#, 2 @ 25#

Cycle 1 Day 1

8/3/15

1.  Warm Up
A.  3 x 12 Hip Extensions
B.  2 min band glute activation
C.  3 Rounds:
250m Row
10 HSPU

2.  Strength
5 x 5  Back Squat @ 70% (171.5#)
5 @ 95/145/145/145/145#  1st time squatting with weight in 2 weeks.
5 x 5 Strict Press @ 70%
5 @ 75/75/75/75/75#

3.  Bitch Work
10 Rounds
10 cal Assault bike
45 sec rest

Time- 14:48

Cycle 1 Test Week Day 3

7/29/15

1.  Warm Up
A.   5 x 5 Glute Ham Raise
B.  4 Rounds:
10 Ring Rows
200m Run

Home Team Practice

7/30/15
Home Team Practice

8/1/15

Tournament with Champagne @ Vero Beach
Went 0-2

MisFit Athletics Cycle 1

7/27/15

Test Week Day 1

1.  Warm Up
A.  3 x 20 Band Pull a parts
B.  3 Rounds:
20 Wallball Air Squats
10 Ring Dips Box Dips

2.  Strength
Strict Press 7 x 1 @80-90%
1 @ 75/80/85/85/90/95#

3.  Test WOD
"The MisFit Triathlon"
Row 2k  9:35/2
Assault Bike 3 miles  10:02
Run 1 mile 8:54

Pit WOD
"Annie"
6:24 PR!

7/28/15
Home Team Practice @ Windmill
  First day of training after 3 weeks!

Tweaked My Back

7/20/15

I told myself I was going to take the week off, and then of course wanted to do something so I started warming up for back squats.  Super light, bottom of the squat, felt something pop and that was it.  Dunzo.

7/21/15

Saw Alex at CORA

East 40 min. Assault bike

Biked all week, nothing else.

7/24/15
Cryotherapy with Jamie

Iron City CrossFit

7/17/15

In Pittsburgh for Joe's Wedding.  Dropped in at Iron City CrossFit

Ran there from hotel.

Back Squat 5 x 6 @ 50% (125#)

WOD
5 Rounds:
300m Row
15 Box Jumps
10 HSPU

20 min

Rest Day

7/15/15

1 hour Assault bike (295 cal)

2016 Regionals Prep Cycle 2 Day 31

7/14/15

1.  Warm Up
50 Wallball
50 GHD Situp

2.  Strength
A.  Back Squat speed work 8 x 2 @ 60%
2  @135/145/145/145/145/145/145/145#

B.  Strict Press 3 x 1 @80-90%, 4 x 1 @90-100%+
1 @ 75/80/85/90/95/100#

3.  No

Granite Games WOD 15.4

7/13/15

Granite Games WOD 15.4
13 minutes
10 DL @155#
5 MU (3/2)
10 DL @ 175# (6/4)
5 MU (3/2)
10 DL @195# (6/4)
5 MU (3/2)
10 DL 215# (6/4)
5 MU (3/2)
10 DL @ 235# (3/1)
5 MU
10 DL @255#
ME MU

64 Reps

*This is the workout that got my back fired up and eventually led to tweaking it the following week and then being out of commission for 4 weeks.

2016 Regionals Prep Cycle 2 Day 29

7/10/15

1.  Warm Up
500m Row
50 HR Pushups

2.  Strength
Back Squat recovery 5 x 6 @ 40-50%
6 @95/125/125/125/125#

DB Strict Press 5 x 3 @ +5#
3  @30/35/35/35/40#

3.  MetCon
20 min AMRAP
2-4-6-8-etc.
DB Snatch @ 30#
Pullups
cal Assault bike

Finished 16

Rest Day

7/9/15

45 min Assault bike easy pace (243 cal)

2016 Regionals Prep Cycle 2 Day 28

7/8/15

1.  Warm Up
50 Wallball
32 Strict Pullups

2.  Strength
DL 10 x 3 @ 65% drop + reset
10 x 3 @ 185

3.  Interval
E3MOM for 5 Rounds:
75 DU (3 rds UB)
10 MU 10 ring dips with band

4.  MetCon
25-20-15
Burpees
T2B (sets of 5)

Time- 13:28

2016 Regionals Prep Cycle Day 27

7/7/15

1.  Warm Up
100 DU (UB)
50 Weighted Step Ups @ 15# DB

2.  Strength
Power Snatch 3 x 1 @80-90%, 4 x 1 @90-100%+
1 @65/75/85/95/105/110/115/120/125/125/115#  PR match

3.  Interval
3 Rounds:
400m Run
21 SDHP @ 75#65# (8/7/6, 8/7/6, 11/10)
21 HSPU with abmat (8/7/6, 8/7/6, 11/10)
Rest 1 min

4. NO

2016 Regionals Prep Cycle 2 Day 26

1.  Warm Up
30 cal Assault Bike
50 GHD Situps

2.  Strength
A.  Back Squat 5 x 5 @ 77.5% (no belt/olys)
5 @ 135/185/185/185/185#
B.  Strict Press 5 x 5 @ 80% +5#
5 @ 75/80/80/80/80#

3.  MetCon
10 min AMRAP
1 legless rope climb
12 wallball @ 20#
12 box jump overs @ 20"

4 Rounds

4.  NO