2018 Cycle 1 Week 1 Day 1

Monday, August 21st, 2017

There's something great about day 1.  Starting over, knowing I'm going to be light years ahead of where I am now in just a few months.  Anything is possible.

1.  Warmup
3 Rounds:
10 DB PP
10 DB Step Up
250m Row

2A.  Strength
Back Squat 5 x 5 @70% (129# is 70% of 185#)
5 @ 135/135/135/135/135#

2B.  DB Bench Press (Neutral Grip)
5 x 10 @ 20/35/35/35/35#
This was difficult.  We don't have DB's between 20 and 35#.

3.  Conditioning
E3MOM for 15 min (turned into an AMRAP)
1510 C2B (with red+blue band)
1510 Box Jump Overs 20"
10 C&J @ 105#65#

Did 4 rounds in exactly 14 minutes.

4.  Bitch Work
10 x 400m Row with 1 minute rest
1:50/1:50/1:51/1:55/2:00/1:56/1:55/1:58/1:50
Total Time- 19:12
Average Pace 2:24.0 at 27 s/m

Goal was to maintain a 2:15 pace but couldn't hang on to it after the first two intervals.

Cycle 1 Test Week Day 6 (makeup)

8/20

1.  Warmup
3 Rounds:
24 cal row
12 goblet squat

2.  Oly
1RM Back Squat
1 @95/135/185/205#
Very disappointed with this.

3.  Conditioning
"Fight Gone Bad"
3 Rounds:
Wallball 20/20/20 = 60
SDHP 20/15/20 = 55
Box Jump 12/13/13 = 38
Push Press 20/20/20 = 60
Row 10/9/10 = 29
Rest

82/77/83 = 242 reps

4. Bitch Work
Row 5k
Time- 25:29
average 2:32.9 at 25 s/m

Cycle 1 Test Week Day 10

8/19

1.  Warm Up
3 Rounds:
10 KB Taters
100m Run

2.  Strength
Find 3RM DL

3 @95/135/185/205#
This makes me sad.

3.  Conditioning
"Elizabeth"
21-51-9
Squat Clean @85#
Ring Dip (red band)

Time- 12:38

Cycle 1 Test Week Day 9

8/18

Back from over a week off at GMS camps in PA and ME.  Ready to get back at it!

1.  Warm Up
10 min row
10 snatch balance @35#
10 box jump
10 C2B (ring row)

2.  Oly
3 attempts at max rep body weight OHS with 3 minutes rest
Failed at 135#, did 3 attempts at 115#
5/6/5

8/9

1RM Power Snatch
1 @65/85/95/105/110/115/120/120120#

• Power Snatch- 120#, 6/28/15

MetCon
16 min AMRAP
10 KB Snatch @35#26#
10 Pullup (strict with red+blue band)
200m Run

5 Rounds

4.  Bitch Work
Bike 100 cal
10:02

Off to a week of GMS camp.  Probably won't get to workout much, if at all.

Test Week Day 2

8/8

1.  Warm Up
10 min Row
30 DB Snatch @35#25#
2010 T2B
10 Burpee

2. Oly
3 attempts at Max Rep Touch & Go Power Clean + Push Jerk @ 105#85#
Scores are best and worst total reps = 14
7/7/7

3.  Conditoning
NO

5.  Gymnastics Accessory
5 min AMRAP
Max set strict HSPU
2 abmats 5 sets of 5

CFE Strength
5 x 7 Strict Press @50%
7 @55/55/55/55/55#

MetCon
14 min AMRAP
7 PP@65#
7 Russian KBS @35#
7 Box Jump 20"

8+17

2018 Cycle 1 Test Week Day 1

8/7/17

The Games are over which means the programming for next year starts now.  I'm going to follow Misfit Athletics again this year and see if I can get back to where I was before the surgeries and then power through from there.

Day 1 is TODAY!

1. Warm Up:
3 Rounds:
10 DB PP@15#
10 DB Step Ups
10 cal Bike

2.  Strength
1RM Strict Press
1 @65/75/85/90/95/100#

3. Oly
1RM Front Squat
1 @100/105/125/145/165/175/170#

4.  Conditioning
5 Rounds:
7 Front Squat @135#105#
100m sprint (inside down and back 2x)
5 D Ball Over Shoulder @100#20# WB
Rest 90 seconds

Score is fastest and slowest time
1:22/1:15/1:11/1:11/1:20

Score: 2:33
Total: 12:50

5.  Bitch Work
Row 2k
Time- 9:15.8
Splits- 2:14/2:22/2:24/2:15
s/m 28/27/26/26

6.  Gymnastics Accessory
Death by Handstand Walk

Parkour at Nova Gymnastics

Fun active recovery day playing around and doing some parkour for the first time.

8/4

1RM Power Clean
1 @ 150#

MetCon
16 min AMRAP
4 PC+Jerk @65#
4 Fr. Squat
400m Run

4+8

8/2

1RM Drop Snatch
1 @ 55/60/65/70/75/80#

MetCon
7 Rounds:
5 Pullup
7 Power Snatch @65#
9 Box Jump (step up)

Time- 13:07

I can't believe how dead my legs felt.  Had to switch to stepups after the first round.

August 1st

1RM Bench
1 @85/90/95/105/115/120/125# PR Match

• Bench Press- 125, 9/12/15

2 x 5 Stepups @65#

3 x 10 KB OH Lunge @26#

7/28

Power Clean
1 x 2 @140#

"Elizabeth"
21-15-9
Squat Clean @65#
Ring Dip (red band)

Time- 9:11

Apparently I've never done this WOD Rx.

• Elizabeth 10:02, 8/8/11 (bar dips)

7/27

6 x 3 Back Squat @135#

6 x 5 Ring Dip (red band)

7/26

Snatch Complex
1 @100#

21-15-9
KBS
T2B (K2E)
600-400-200m Run

13:06

Felt like death.  Took a few weeks off of Keto while we were on vacation and getting back into this week.  Feel terrible.  

7/25

Back home @ CFE

Bench Press 1 x 2 @115#

5 Rounds:
5 Push Press
10 Bar Over Burpee
15 Situps

9+23

7/21

in Newport

4x6 RDL

3RM C&J
140#

9 min AMRAP
2HPC+2 Jerk+ 2 C&J

Newport, Rhode Island

7/20

At CrossFit Thermopalae in Newport with the wedding gang.

WU 15 cal row
squats, mountain climbers

OHS 5-3-3-1-1
1 @135#

7/19

3 Rounds:
50m single arm OH carry

18 min AMRAP
18 T2B
30 HSPU
24 T2B (GHD)
24 HSPU
30 T2B (GHD)
18 HSPU

7/18

@CRL

5 x 5 Push Press

Buy-In:

50 Wallball

3 Rounds:

12 Power Clean

15 Push Press

18 Front Squat

Buy-Out:

50 Wallball

7/13

@CRL

3 Rounds:

12 cal bike

400m run

"Rahoi"

12 min AMRAP

12 box jump

6 thrusters @65#55#

6 bar facing burpee

CrossFit Round Lake

7/12

In the Northeast for a couple weeks and a couple weddings!

@CRL

4 Rounds:
6 Strict Press @65% (65#)
150m suitcase carry

3 Rounds:
4 Bar MU (red band)
8 DL
16 HSPU

7/11

Back Squat 1x2 @185#

Metcon
Buy-In:
25 Push Press
5 Rounds
10 HSPU
12 Box Jump

Time- 9:37

7/8

5 Rounds:
1 minute each
Front Rack Lunge @55#
Push Press @55#
MB Russian Twist
Burpee
KBS @35#
Rest

7/3

Workup 1RM Front Squat
1 @ 155#

Didn't do the Metcon

7/2

Airdyne

3 x 10 Step ups @35/65/65#

3 x 10 walking lunge @35#

6/27

Back at CrossFit Empirical

15 min AMRAP
6 Push Press @75#
8 DL
10 Lateral Bar Burpee

7 Rounds

6/26

Last WOD at Forever Young

2RM Hang Snatch @105#

CF Games WOD
Snatches (I did OHS instead)
DU

6/22

At Forever Young with Devin

5 x 8 Bench Press @65/75/80/85/90#

EMOM 12 min
1: 30 DU/5HSPU
2: 8 Burpee Box Overs

6/20

10 minute ladder
1-2-3-4-5-6-etc.
Wallball
T2B
rest 5 min
10 minute ladder
1-2-3-4-5-6-etc.
Thrusters @65#
Pullup

8+9 (83 reps)

6/17

Saturday WOD at Forever Young

25 minute AMRAP
15 slamball @15#
10 box overs
5 strict pullups
100m suitcase carry @35#

Forever Young CrossFit

6/15

In Orlando for 2 weeks for AAU's.

Bent Over Row 8x5

FGB Style WOD
3 Rounds
Cal Row
Goblet Squat @35#
Rope Climb
DB Snatch @25#
Cal Bike
Abmat Situp
1 minute Rest

6/14

Workup 2RM Clean
2@85/105/115/125/135/140#

MetCon
Buy-In: 1000m Row
5 Rounds:
10 HPC @95#55#
30 DU

6/13

at CrossFit Empirical

Workup 1RM Strict Press
1 @65/75/85/90/95#

MetCon
4 Rounds:
10 Burpees
10 Pullups
10 GHD Situps
200m Run

6/10

At CrossFit Key Largo

Team WOD
5 Rounds:
1: Max Rep squat clean @95#
2: 200m Run
3: Rest

CrossFit Key Largo

6/9

In the keys for Courtney's bachelorette party this weekend.  Michaela went with me to workout.

3RM DL @215#

MetCon
3 Rounds:
20 situps
20 cal row
20 pullups

6/7

3RM Clean @125#

"DT" @75# (1+1, 15 UB)

Time- 8:27

6/6

Strict Press 3 x 3 @85%, 2 @90%

MetCon
6 Rounds:
10 HSPU
15 GHD Situps
25 DU

Time- 15:47