6/18/19 "Helen"

6/18/19

Strict HSPU
1 attempt for max reps- 5! PR!

Strict Pullups
1 attempt for max reps- 6!

Conditioning "Helen"
3 Rounds:
400m Run
21 KBS @35#
12 Pullups

Time- 12:30
(PR is 10:33, 6/30/13)

Handstand Walk Conditoning
5 Rounds with 1:00 rest between
500m ski erg row (2:28/2:28/2:30/2:29/2:39)
50' HS Walk (2-3 attempts)

Recovery Bike
10 min effort
Min 1-2 Light
Min 3-4 Mod
Min 5-6 Fast
Min 7-8 Mod
Min 9-10 Light

6/17/19 "Escape From Wonderland"

6/17/19

Back Squat 3RM
3@110/132/154/174/194#

Conditioning "Escape From Wonderland"
2 Rounds:
150 DU
50 Thrusters @35#
25 cal Row
Rest 2:00
30 DBall Cleans @100# 50#

Time- 25:38

Midline
Tabata GHD Situp/Hip Ext.

6/14/19 "Rush Hour"

6/14/19

2 Peg Board Strict HSPU 2/2
30 Single Arm DB OHS@35# 20# (15/15)
2 Peg Board Strict HSPU 2/2
24 Single Arm DB OHS@35# 20#
2 Peg Board Strict HSPU 2/2
18 Single Arm DB OHS@35# 20# (9/9)

Pause Snatch Pulls 5 x 2
2@78/83/88/93/98#

Snatch Complex
Every 1:30 x 7
1 Snatch Pull + 1 Low Hang Power Snatch
1@78/83/88/93/98/103/108#

Conditioning "Rush Hour"
E4MOM x 5
9 cal Ass Bike
9 Bar Facing Burpees
6 Power Snatch @ 105# 78#

6/12/19 "Live Large"

6/12/19

3" Deficit DL 6 x 2
2@122/143/162/182/202/212#

Conditioning "Live Large" Part 1
3k Row                                                     14:20
"Live Large" Part 2                                 
On the 15:00
21-15-9
DB Burpee Box Overs @35's
50' HS Walk 25'                                      ~37 minutes

6/10/19 "High Heels"

6/10/19

Snatch
2 Snatch Grip Push Jerk
1 Pausing OHS @35/35/45/50#

1 Hang Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Squat Snatch + 1 Snatch Balance
1@55/60/65/70#

Hang Squat Snatch
Workup 1RM
1@78/88/98/108/113/113/113#

Conditioning "High Heels"
9 min AMRAP (instead of 8 rounds)
8 Hang Squat Snatch @65 55#
30 DU

Back Squat 
OTM x 9
1 Pause Back Squat + 1 Back Squat
1@110/130/140/150/160/170/175/180/185#

6/4/19 "Power Ranger"

6/4/19

Power Clean
1 Hang Clean High Pull + 1 Low Hang Power Clean x 5
1@78/100/120/120/120#

1 Hang Power Clean + 1 Power Clean x 5
1@130/135/140/140/140#

Conditioning "Power Ranger"
15-10-5 Power Clean @115/145/165# 100/110/130#
600-400-200m Run

Time- 11:21

Aerobic Capacity
:45s on, :45s rest x 10 row
162-182m, 2:03.6-2:18.8/500m, 28-31 s/m

6/3/19

6/3/19

Back Squat 
E2MOM x 6
3@79%, 1@89%, 3@82%, 1@92%, 3@85%, 1@95%
165/185/175/195/185/210#

Front Rack Lunges
2x12@52% of 1RM Front Squat
12@85/85#
*strained R quad last week so went lighter

Gymnastics + Snatch Complex
E2MOM x 7
5 T2B
3 Bar MU (1 strict ring MU transition instead)
1 Hang Power Snatch + 1 OHS + 1 Hang Squat Snatch
1@78/78/78/78/78/78/78#

*Tachycardia and sick today

No Condo or Body Armor

5/31/19 "Death Race"

5/31/19

Strict Ring MU + Front Squat
Alt OTM x 10 (5 Rounds)
Odd: 3-5 Strict MU or 5 Weighted Strict Pullups
Strict Pullups: 5/5/5/5/5 + 1 strict MU transition
Even: 5 Front Squats
5@100/120/130/135/135#

Conditioning "Death Race"
5 Rounds:
10 cal bike
10 burpees

~12 min

Odd-Object Conditioning
5 Rounds NFT
9 KB DL @10'0s 53's
50' KB Walk @100's 53's
50' Rope Pull @45#

Rest 2:00 between rounds

No Body Armor

5/30/19 "Bel Air"

5/29/19

Strict HSPU
12 sets of 30% of max reps
2/2/2/2/2/2/2/2/2/2/2/2

Push Jerk 5 x 2
1 second pause in dip and catch
2@78/83/88/93/98#

Push Jerk 5 x 1
1@118/128/138/143/148#

Conditioning "Bel Air"
15 min AMRAP
40 DU
20 DB Hang C&J @50's 25's
40 DU
15 cal Row

11+66 reps

No Odd-Object Condo or Swim Recovery

5/29/19 "Jelly Belly"

5/29/19

Back Squat
E2MOM x 6
3@77%, 1@87%, 3@80%, 1 @90%, 3@83%, 1@93%
3@160/1@180/3@170/1@190/3@180/1@205#

Front Rack Lunges
2x12 @49% 1RM FS
12@100/100# so heavy!

Conditioning "Jelly Belly"
50-40-30-20-10 Situps
25-20-15-10-5 cal Ass. Bike
10-8-6-4-2 DL @185# 122#

skipped the rest today.

Memorial Day "Murph"

5/27/19

Memorial Day "Murph" at CrossFit LoDo in Denver!
1 mile run (8:40)
100 pullups
200 pushups
300 squats
1 mile run

Partitioned 5/5/15/5 as suggested by Kevin which was brilliant!

Time- 43:26, faster than my first time in 2014!  I also did Murph last year in 2018 at CrossFit Empirical but don't remember what my time was.  I think it was 38 minutes but not sure.

5/23/19 "Dirt Nap"

5/23/19

5 x 2 Pause Front Squat (3 sec pause at bottom)
2@95/115/125/135/145#

Hang Squat Clean OTM x 5
2-2-2-1-1
2@98/108/118#, 1@128/128#

rest 1:00

Hang Squat Clean OTM x 5 workup 1RM
1@132/137/143/147/152/152#

Conditioning "Dirt Nap"
3 Rounds:
15 HSC @95#
15 Lat Bar Burpees

Felt like crap.  Maybe had some tachycardia.  Couldn't make myself go at all. Done.

Time- 15:00

Body Armor
4 Sets:
7 Bench @70%
14 Glute Bridge
21 Hip Ext.

Rest 2:00

5 Rounds:
50' Yoke Carry
50' HS Walk

5/22/19 "Strict Nicole"

5/22/19

Strict HSPU
10 x ME
2/2/2/2/2/2/2/2/2/3

Conditioning: "Strict Nicole"
20 min AMRAP
400m run
max strict pullup
5/4/3/2/5

Odd-Object Conditioning
15-13-11-9 cal Ass. Bike
5-5-5-5 sandbag cleans@100# 40#
Rest 1:00

Midline
3 Rounds:
20 Weighted Situps (10# plate)
100m sandback walk @100# Single Arm OH Walk around gym @22# KB
Rest 2:00

5/20/19 "Hot Air"

5/20/19

Back Squat E2MOM x 6

3@75%, 1@85%, 3@78%, 1@88%, 3@81%, 1@91%
3@155/1@175/3@165/1@185/3@175/1@200#

Front Rack Lunges
2 x 14 @ 46% 1RM Front Squat
14@95/95#

Power Snatch Technique
Every :45s x 12
3 Snatch Grip Push Jerks @35/45/55/65/65/65#
3 Muscle Snatch @45/55/65/65/65/65/65#

Conditioning: "Hot Air"
E5MOM x 5
30 air squats
15 cal row
7 power snatch @95# 75#

Aerobic Capacity
9 min AMRAP
E3MOM
18 cal ski 15 cal row
max cal bike

5/17/19 "Fight Club"

5/17/19

Conditioning: "Fight Club"
3 Rounds:
1:00 Thrusters @65# 55#           15/15/15=45
1:00 Power Cleans                      15/15/15=45
1:00 Box Overs @20"                 14/15/15=44
1:00 Pullups                                 15/15/15=45
1:00 Bike                                      6/ 5/ 6 = 17
Rest 1 min between rounds          196 Total Reps

Aerobic Capacity
E5MOM x 4 
20 min AMRAP
15 cal row
12 cal ski  228m run (1 lap)
15 cal row

6 rounds

5/16/19 "Bar Star"

5/16/19

De-Load Week

Conditioning: "Bar Star"
21-15-9
OHS @95/115/145# @78/78/78#  (wrist hurts)
Bench @115/125/145# @45/45/45#  (shoulder hurts)
DL @165/185/225# @115/115/115# (back hurts)

Time- 12 minutes

5/15/19 "Undercover"

5/15/19

6 x 2 3-Pause Power Clean
2 sec pause low hang, high hang, receiving
2@78/78/78/78/88/88#

Conditioning: "Undercover"
3 Rounds:
15 PC @85# 78#
20 Pushups

2 Rounds:
21 cal row
75 DU

1 Round:
35 cal bike

Time- 23:38

5/14/19 "Wall Street"

CompTrain 5/13/19

De-Load Week

Tempo Back Squats
7 x 1
7 seconds down, 3 second pause at bottom

1@88/108/128/138/148/158/168#

Squat Therapy
2  :30-:60 sec Back Squat Hold @93#

Conditioning: "Wall Street"
3 Rounds:
800m run 650m row
40 KBS @35# 22#
40 WB @14# 12#

Back is blown up so scaled down.

5/13/19 "Beast Builder VI"

CompTrain 5/11/19

5 x 3 Tall Cleans @78/88/93#

OTM x 6
1 Clean Pull + 1 Hang Squat Clean + 1 Jerk @100/100/105/110/115/120#

Barbell Cycling- "Beast Builder VI"

OTM x 6 @ 55% 1RM (90#)

6 Hang Squat Clean + 1 Push Jerk
5 Hang Squat Clean + 2 Push Jerk
4 Hang Squat Clean + 3 Push Jerk
3 Hang Squat Clean + 4 Push Jerk
2 Hang Squat Clean + 5 Push Jerk (lost a minute)
1 Hang Squat Clean + 6 Push Jerk

Conditioning: "Cement Mixer"

E4MOM x 7
400m run (2 laps around 457m)
12 T2B 6 T2B

Time- 27:20

Didn't do Odd-Object Condo

5/10/19 "Jacked Squat"

5/10/19

3 x 3 Tall Jerks
3@35/45/55#

4 x 2 Pause Split Jerk
2@78/88/98/108#

5 x 1 Split Jerk 1RM
1@120/130/140/150/160/155#

Push Press 3 x 7 Across
7@100/100/100#

Conditioning
"Jacked Squat"
21-15-9 with weighted vest
Front Squat @95# 78#
KBS @53# 35#
400m Run (2 laps around)

Time-13:22

"Body Armor"
3 sets
Max (12) DB Bench w/50's (used 25's and only did L arm b/c R shoulder hurts)
12 Chest Supported DB Row @25's
12 Lateral Box Step Ups

Rest 2:00

5/8/19

5/18/19

CompTrain

50 Weighted Strict HSPU

10 min cap

10/10/10/10/10

METCON

4 min AMRAP

27 cal row

27 burpee                 18 burpees

27 C2B pullup

Rest 4:00

4 min AMRAP

21 cal Row

21 Burpee               21 burpees

21 T2B

Rest 4:00

4 min AMRAP

15 cal Row

15 Burpee

15 Pullup              15 pullups

Odd-Object Conditioning

50m Sled Push (empty sled)

7 Sandbag Cleans @40#

21 cal air runner (ran ~250m around bldg)

Time- 17:10

Didn't do the swim recovery 30 min but I did sit by the pool!

First Day of CompTrain @ NSU

5/6/19

Day 1 of CompTrain programming and working out at NSU for the summer.

3 x 2 Pause Snatch Balance (2 sec pause at bottom)
2@35/45/55#

3x2 Pause High Hang Squat Snatch (2 sec pause in pocket/2 sec pause bottom)
2@55/65/75#

METCON
50 DU
10 Squat Snatch @78#
50 DU
8 Squat Snatch @78#
50 DU
6 Squat Snatch @83#
50 DU
4 Squat Snatch @88#
50 DU
2 Squat Snatch @94#

Back Squat Waves
Sets 1/3/5: 4 reps @110/132/154#
Sets 2/4/6: 2 reps @132/154/174#

Rest 2:00

Barbell Reverse Lunges
2x14 @88/88#

Rest 2:00

Odd-Object Conditioning
5 Rounds 3 Rounds
200m sandbag run @35# 40# (1 lap around the bldg ~250m)
2 rope climb 10 UB pullup

LAST WOD at CrossFit Empirical

4/30/19

Today is the last WOD ever at CrossFit Empirical.  The gym is closing.

3 Rounds:
500m Row
400m Run

3 min Rest

~20 min

4/29/19

4/29/19

1 Hang Power Snatch + 1 Low Hang Power Snatch
1 x 7 every 1:30
2@105#

15-12-9
Power Snatch @55#
Box Jump Over (step overs)

15-12-9
OHS@55#
Lateral Bar Burpee

Time-11:11

4/23/19

4/23/19

Power Clean & Jerk Workup 1RM
1@155#

"Grace"
3:56 Rx (singles)

4/22/19

4/22/19

2 Rounds:
400m Run
26 HR Pushups
400m Run
26 KBS@35#
400m Run
26 Situps
400m Run
26 DL @55#
400m Run
26 Air Squats
400m Run
26 Box Jumps

Time: 43 min

4/16/19

4/16/19

Push Press 5 x 3
3@65/85/105/125/130#

5 Rounds:
1 min WB
1 min Push Press
1 min cal Bike
1 min REST

225 reps

4/15/19

4/15/19

Power Clean Workup 3RM
3@150#

5 Rounds:
10 Power Cleans @95#
10 Burpees

Time-9:18

4/10/19

4/10/19

Push Press 4 x 6 @105#

18 min AMRAP
60 DU
45 Air Squat
400m Run
15 Push Jerk @65#

3+75

4/8/19

4/8/19

3 Position Snatch Workup
1@100#

METCON
15-12-9
Power Snatch @65#
OHS
Pullup

Time-8:54

4/5/19

4/5/19

3 x 2 Power Clean
2@65/85/105/125/145/155# PR

METCON
4 Rounds:
400m Run
3 x Macho Man @65# (3 PC/3 FS/3 PJ)

15:54

4/1/19

4/1/19

5 x 3 Pause Back Squat
3@135/145/155/165/175# PR

2 Rounds:
400m Run
30 WB
400m Run
30 DB Hang C&J @35#

20:02

3/27/19

3/27/19

3 Position Snatch 5 x 3
3@55/75/85/90/95#

 METCON
50 Box Overs
40 Pullups HSPU
30 Power Snatch @80#

3/26/19

3/26/19

7 x 3 Power Clean every 1:30
3@85/105/115/120/125/135/145# PR

5 Rounds
E4MOM
9 DL @115#
12 Bar-facing Burpees
15 cal Bike

3/24/19

3/24/19

25 min AMRAP
50m OH Plate Walking Lunge @25#
100m medball run @14#
200m run

5+0

OPEN WOD 19.5

3/22/19

OPEN WOD 19.5

33-27-21-15-9
Thruster @65#
C2B Pullup

20 min Cap

177 reps (15 thrusters on round of 15)

3/20/19

Bench Press 3RM
3@65/85/105/110# PR

12 min AMRAP
40 DU
20 Pushup
10 T2B

3+60

OPEN WOD 19.4

3/18/19

OPEN WOD 19.4
3 Rounds:
10 Snatches @65#
12 Bar-facing Burpees

Rest 3:00

3 Rounds:
10 Bar MU
12 Bar-facing Burpees

12 min Cap

69 reps (3 MU)

3/13/19

3/13/19

Back Squat Workup 5RM
5@165#, 2@195#, 1@205#

METCON
1k Row
50 WB
30 T2B

Time: 10:01

3/12/19

3/12/19

3 x 5 DL @ 205#

METCON
5 Rounds:
E5MOM
15 lateral bar burpees
12 DL
9 HPC
6 Push Jerk @85#

~3:10 per round

OPEN WOD 19.3 Re-Do

3/11/19

Open WOD 19.3 Re-Do

200ft. DB OH Lunge @35#
50 DB Step-Up
50 Strict HSPU
200ft HS Walk

Only got 1 HSPU last time, got 5 reps the second attempt!

96 reps

DTB-Pompano

3/9/19

AAA with Jess
Lost in finals because I made several unforced errors at the beginning of the game.  Beat everyone else we played, no one scored more than 14 points.

OPEN WOD 19.3

3/8/19

Open WOD 19.3
10 minute cap
200 ft DB OH Walking Lunge @35#
50 DB Box Step-Ups @35#
50 Strict HSPU
200 ft Handstand Walk

91 Reps
1 HSPU (PR)
7:44 tie-break

had 4 failed attempts at HSPU, feet came off the wall so they were no reps

3/6/19

Workup 1RM OHS
1@65/85/105/125/135/145#

12 min AMRAP
5 strict pullups
10 OHS @65#
15 DL @65#

5+12

OPEN WOD 19.2 Re-Do

3/3/19

Open WOD 19.2 Re-Do
Completed 3 Squat Cleans @ 115#
168 Reps (+10)
7:26 tie-break

Open WOD 19.2

3/1/19

Open WOD 19.2
8 minutes to complete:
25 T2B
50 DU
15 Squat Cleans @85#

25 T2B
50 DU
13 Squat Cleans @ 115#

158 Reps
2:20 tie-break
43 reps on 2nd round of DU

OPEN WOD 19.1

2/25/19

Open WOD 19.1
15 min AMRAP
19 Wallball @14#
19 Cal Row

222 reps

 
• 5 rounds +
  19 wall-ball shots
  13-cal. row

2/20/19

Push Jerk 3RM
3@145#, 1@155# PR

MetCon
15 min AMRAP
60 DU
21 cal bike
10 push jerk @80#

4+48

2/11/19

Front Squat workup 1RM
1@185#

MetCon
21-15-9
KBS @35#
Box Jump Overs
Front Squat @65#

Time- 7:46

2/6/19

5x2 Tempo Back Squat
7 sec down, 3 sec pause
2@85/105/125/145/155#

MetCon
1-2-3-4-5-6-7-8-9-10
DB Front Squat @35#
30 DU

Time- 10:57

2/4/19

Front Squat every 90 seconds x 6
3@75%, 2 @80%, 1 @ 85%, 1 @ 90% x 3
3 @135#, 2 @155#, 1@175#, 1@180#

MetCon
5 min AMRAP/5 min Rest
20-15-10 cal row
27-21-15 thruster @80/65/55#
27 pullup/21 T2B/15 pullup

1+114

1/28/19

with Devin

Push Jerk 3RM
3@65/85/105/125/140#  PR

MetCon
1000m Row Buy-In
3 Rounds:
21 DL @ 65#
15 Lateral Bar Burpees
9 Push Jerk

Time- 13:42

1/25/19

CrossFit Empirical with Denvyr, Sam and Kim

Front Squat 1RM
1@180#

MetCon
3 Rounds:
500m row
12 Front Squat @85#
21 Box Jump Overs

Time- 15:47

1/24/19

METCON
13 min AMRAP
10 Strict T2B  10 GHD Situps
10 Strict Press @65#
100' Walking Lunge (22# KB OH)

2+21

1/23/19

Back Squat 3x2
2@95/145/165/185#

MetCon
5 min AMRAP
Buy-In: 50 Wallball @10#
12 DL @95#
12 Lateral Bar Burpees

5 min Rest

5 min AMRAP
Buy-In: 35 WB
9 DL @105#
9 Burpee

5 min Rest

5 min AMRAP
Buy-In: 20 WB
6 DL @135#
6 Burpee

1/1+10/2+8

Fight Gone Bad PR

1/18/19

DL 3 RM
3@85/135/185/205#

Fight Gone Bad
3 Rounds:
1 min Wallball @ 14#
SDHP @45#
Box Jump
Push Press
Row

1 min rest

289 reps  PR

Fight Gone Bad, 242 reps, 8/20/17
Fight Gone Bad, 282 reps, 12/11/13

Wednesday, December 11, 2013

"Fight Gone Bad"

3 Rounds of 1 min Max Rep
Wallball 20/19/18
SDHP 18/17/19
Box Jump 14/17/17
Push Press 24/24/30
Row 14/15/16

Round 1 90
Round 2 92
Round 3 100 reps
Total: 282

Tuesday, August 22, 2017

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

1/16/19

3 sec Pause Front Squat + 1 Front Squat
2 @155#

MetCon
3 Rounds:
10 Pullup
10 Fr. Sq. @95#
10 Burpee

Time-6:52

1/15/19

Bench Press
E2MOM x 5 ME
5x5@ 95#

MetCon
50 cal Bike
125 DU
2k Row
125 DU
50 cal Bike

Time- 24:43

1/14/19

Hang Power Clean Heavy 2
2 @150#

MetCon
"DT"
5 Rounds:
12 DL @85#
9 HPC
6 Push Jerk

Time- 9:16

1/13/19

MetCon
E3MOM x 6 Rounds
12 cal bike
25 DU
5 Front Squats (workup)

5@55/75/95/115/115/135#

1/11/19

Front Squat 7-7-5-5-3-3
7@85/105#, 5@125/125#, 3@145/145#

MetCon
5 Rounds
1 min Wallball @14# (10+5)
1 min KBS @35# (10+5)
1 min bike
1 min rest

200 reps

1/10/19

MetCon
12 min AMRAP
2-4-6-8-10-etc
Push Press @80#
T2B
Box Jump Overs

6+1

1/8/19

DL Heavy 5
185#

MetCon
50-40-30-20-10
Jumping Lunges
1 min hollow hold

12 min

1/7/19

8 second Pause Back Squat
5x2 @95/115/125/135/145#

MetCon
4 Rounds
3 min row
2 min bike
1 min burpee
2 min rest

252 reps

1/4/19

OHS Complex
Power Snatch + 2 OHS
100#

MetCon
20 Power Snatch @45#
20 Lat Bar Burpees
20 OHS
20 Lat Bar Burpees
20 Squat Snatch

Time- 10:29

1/3/19

MetCon
15 min AMRAP
350m row
20 KBS @35#
100' Bear Crawl

3+371

1/2/19

3 Position Clean
115#

MetCon
3 min AMRAP
12 cal Bike
9 PC @65#

rest 3 min

3 min AMRAP
9 cal bike
7 Hang Squat Clean @80#

rest 3 min

3 min AMRAP
9 cal bike
5 squat clean @95#

6+4

Twenty Nineteen

2018 was not the best training year.  I didn't write down anything because I didn't feel like I was training, just working out randomly.  I trained a little on the beach, but not much.  I did the Empirical WOD's, but not as consistently as I would have liked.  I also got strangely ill and didn't workout at all because I was sick.  I was anemic, depressed and had chronic fatigue as well as some kind of strange infection like Mono.  Took months to diagnose and come out of it.  Started winter of 2017 and carried through January of 2018. 
I started coaching at NSU February of 2018 so my schedule became very busy and working out was not a priority.  Surviving was.
It's been 2 years since my knee surgeries and I'm still nowhere near where I was before them.  My back hurts every single day, it's tight and sore and annoying.  My knees don't hurt but they still feel weird.  It's frustrating.

2019 Goals:

I want to do better than I ever have in the Open this year.  I also "leveled up" in age groups so that should be a slight advantage.

I want to regain my strength and then some.  Hit PR's.

I want to play in some beach tournaments this summer.  And win.

I refuse to let the best be behind me.  I want to continue to improve, set PR's and learn new things, have new experiences.

KAIZEN.

2018 CrossFit Games Open Summary

18.1 

20 min AMRAP
8 T2B
10 DB Hang C&J @35#
14 cal Row

7 Rds + 10 C&J
228 reps
470th Place Finish in South East Region, Age 35-39

18.2

1-2-3-4-5-6-7-8-9-10
DB Squats @35#
Bar Facing Burpees

18.2a

1RM Clean
12 min time cap for both 18.2/18.2a

Time- 9:53
621st Place

155# Clean
231st Place

18.3

2 Rounds:
14 min time cap
100 DU
20 OHS @80#
100 DU
12 Ring Muscle Ups
100 DU
20 DB Snatch @35#
100 DU
12 Bar Muscle Ups

222 reps (2 ring MU)
139th Place

18.4

For Time:
9 min cap
21 DL @155#
21 HSPU
15 DL
15 HSPU
9 DL
9 HSPU
21 DL @205#
50 Ft HS Walk
15 DL
50 FT HS Walk
9 DL
50 Ft HS Walk

66 reps
334th Place

18.5/12.5/11.6
7 min AMRAP
3-6-9-12-15-etc.
Thruster
C2B Pullup

76 Reps
422nd Place

Just Kidding

2 posts for the entire year of 2018.

1/3/18 @CFE

Workup 3 Position Squat Clean
1@55/85/105/115/125#

METCON
3 Rounds:
30 WB @14#
30 SDHP @55#
30 Box Jump (step ups)
21 cal Row

Time- 26:33

2018

January 1st, 2018

My one and only post for the entire year.

16 x 1 min run with 1 min rest

with Devin

Beach Volleyball

12/3/17

Beach with Jess, CJ, Dana

Played Queen of the Beach, won all games to 15

Retest Week Day 5

12/7/17

1RM Power Snatch
1@55/75/85/95/105/110/115/120#

1RM Power Clean + Push Jerk
1@85/95/105/115/125/135/140/145#

Retest Week Day 4
1RM Front Squat
1@145/145/165/180/180/170#

Super slow max rep @105#
10 reps

Cycle 2 Retest Week Day 3 MFT#1335

11/30/17

1.  Warm Up
2 min glute activation/3 min row/30 PP

2.  Strength
Find 1RM Push Press
1@65/85/105/115/125/130/135/135#
5# PR from test week

Find 1RM Split Jerk
1@65/85/105/125/135/140/145/150#
5# PR from test week

*1 set ME slow rep strict press@65#
57 seconds

Thanksgiving Week in Eugene

11/21/17

45 min spin class with Lily

CF @ Eugene CrossFit
6x3 Snatch @65/85/95/100/105/110/115#

11/22 @ Eugene CF

11/24 Waterfall Hike about 6 miles

11/26 @ Eugene CF
Back Squat 2@95/145/165/185 x 1

11/27 Insanity/P90X

Cycle 2 Week 5 Day 4

11/15/17

Empirical WOD

4 min AMRAP with min rest x 3
21 cal row
21 power clean 80/65/55
15 burpee box over  5/9/13 reps

1.  Warm Up
3x 200m run/15 GM/ 10 DB PP/5 ring dip

2.  Oly
Push Press 4x2@90%
2@65/85/105/110/115/120/125# 1@130#

Cycle 2 Week 5 Day 2 MFT#1324

11/14/17

1. Warm Up
3x 1k bike/15 Dbl KB Sumo DL/15 pullups

6.  Accessory
5x 20 Shoulder Taps 5

L knee is swollen, no MetCon today

Cycle 2 Week 5 Day 1 MFT#1323

11/13/17

1.  Warm Up
4x 30 sec bar hang/10 SA DB Sotts Press/200m run

2.  Oly
Snatch 6x3@75-80%
3@65/75/85/95/85/85#
missed the 3rd rep on the 4th set, smashed shin.

3.  Back Squat
4x6@70%
4@145/145/145/145#

4.  MetCon
4 Rounds:
10 BW Bench Press 65#
200m Run
10 Strict Pullups (UB butterfly)
200m run

Time- 15:44

C&J Clinic

11/11/17

1@65/85/105/125/135/145/155/150 no jerk

Cycle 2 Week 4 Day 2 MFT#1319

11/7/17

1.  Warm Up
2x 60 sec glute activation/50 cal row/20 hip ext.

4.  Bitch Work
3 Rounds:
AMRAP 3 min
Bike 18 cal
max rep ring dips in remaining time
rest 2 min

10/10/10 red band

3.  MetCon
800m run
100 Wallball@14#10#
800m Run

Time- 17:06

Cycle 2 Week 4 Day 1 MFT#1318

11/6/17

1.  Warm Up
3x20 lunges/15 Dbl KB Fr. Squats

2.  Oly
C&J 6x3@72.5-77.5%
3@85/105/105/105/105/105/105/105#

3.  MetCon
10 min AMRAP
Climb the Ladder
2-4-6-8-etc
OHS@85# 65#
HSPU

12/12

4.  Bitch Work
7x100m sprint with 2-4min rest

Cycle 2 Week 3 Day 4 MFT# 1316

11/3/17

1.  Warm Up
3x Bike .5k/10GM/10 DB PP/5 Dip

2.  Oly
Push Press 4x3@85%
3@65/85/95/105/115/115#

6.  Bitch Work
5 Rounds 3 min AMRAP rest 1 min
400m row, max rep HSPU in remaining time

Cycle 2 Week 3 Day 3 MFT#1315

11/2/17

5.  Bitch Work
5x2k bike with 90 sec rest

24 mintes

2.  Back Squat
Work Up to Heavy Single
1@145/165/175/185#
5x3@85%
3@155/155/155/155/155#

3.  Oly
Squat Clean
4x2@60-70% pause at knee
2@55/75/85/95#

7x1@82.5-92.5%
1@105/125/135/140/140/145#

Cycle 2 Week 3 Day 2 MFT#1314

10/31/17

3.  MetCon
25 min AMRAP
50 Air Squats
30 HPC @65# 55#
10 Strict Deficit HSPU

4+50

Cycle 2 Week 3 Day 1 MFT#1313

1.  Warm Up
4x 30 sec hang/10 SA DB Sotts Press/20 cal row

2.  Oly
Snatch 6x3@72.5-77.5%
3@65/75/85/90/95/100#

4.  Bitch Work
10x10 cal bike every 90 seconds

6.  Accessory
10x5 Ring Dips (red band)

Cycle 2 Week 2 Day 3 MFT#1310

10/25/17

1.  Warm Up
4x 12 jump lunges/10 snatch balance/8 strict pullups (band)

2.  Strength
Back Squat Work Up to 90%
1@95/145/165/-

5x3@82.5%
3@145/145/145/150/150#

Cycle 2 Week 2 Day 1 MFT#1308

10/23/17

1.  Warm Up
3x20 Weighted Stepups/15DB KB Front Squat

2.  Oly
Clean & Jerk 6x3@70-75%
3@85/95/-  No.  Back hurts too much.

Cycle 2 Week 1 Day 5

Sunday 10/22/17

1.  Warm Up
2 x 30 cal row/15 snatch balance/15 pullups

2.  Strength
Back Squat Speed Work
8x3@60%
3@95/125/125/125/125/125/125/125/125#

3.  Oly
Power Snatch 4x1@85/95/105/115#
Snatch Pull 4x1 No.  Back is fried.

Cycle 2 Week 1 Day 4 MFT#1306

10/20/17

1.  Warm Up
3x Row 250m/15 GM/10 DB PP/5 Ring Dips

2.  Oly
Push Press 4x4@80% (100#)
4@100/105/110/115#

Cycle 2 Week 1 Day 3 MFT#1305

10/18

1.  Warm Up
5x 10 cal row/10 jump squats/1 rope climb

2.  Strength
Back Squat
Workup to 1@90%, then 5x3 @80%
1@145/165/185#, 3@145/145/145/145/145#

3.  Oly
Squat Clean
Warm Up 4x2 @60-70% pause at knee
2@65/75/85/95#

7x1 @80-90%
1@105/115/125/135/140/140/140# 

Squat was HARD!

Cycle 2 Week 1 Day 2 MFT#1304

10/17/17

1.  Warm Up
2x 1 min banded glute/50 cal row/20 back ext.

2.  Strength
12 x 50' Yolk Walk @300#
1#135/185/185/185/185/185/185/185/185#

2018 Cycle 2 Week 1 Day 1 MFT#1303

10/16/17

1.  Warm Up
4x: 3 sec hang/10 single arm sotts press/20 cal bike

2.  Oly
Snatch 6x3@70-75% (84-90# of 120#)
3@55/65/75/80/85/90#

3.  MetCon
15-12-9-6-3
Back Squat @155# 105#
10 cal bike
First set @125 (3/3/3), then 105# (6/6), 9 UB, 6 UB, 3 UB

Time- 15:11

Cycle 2 Test Week Day 4 MFT#1301

10/13/17

1.  Warm Up

2.  Strength
Find 1RM Front Squat
1@95/125/145/165/175/185/180#
10# testing PR

Cycle 2 Test Week Day 3 MFT#1300

10/11/17

1.  Warmup
2 min glute activation/3 min row/30 PP

2.  Strength
Find 1RM Push Press
1@85/105/115/125/130/130#

Find 1RM Split Jerk
1@105/125/135/140#  no blocks

Cycle 2 Test Week Day 2 MFT#1299

10/10/17

1.  Warmup
4x 10 Jump Squat/7 cal bike/10 Hip Ext.

2.  Strength
Find 3RM Back Squat
3@95/145/165#

Not feeling it.  Back hurts. Sick.

CFE Wod with Lisa
69 cal bike
100 DU (UB)
800m run
100 DU
60 cal bike

Time- 19:09

Cycle 2 Test Week Day 1 MFT#1298

10/9/17

1.  Warmup
3x Bar Hang/15 DB Squat/500m row

2.  Oly Total
3 attempts 1RM Snatch
1@105/110/115/120/120#
3 attempts 1RM C+J
1 @125/135/140# no jerk

Shitty.  Still sick.  Feel weak.

Cycle 1 Retest Week Day 3 MFT#1295

10/4/17

1.  Warmup
4x10 DB PP/10 DB Step Ups/10 cal Bike

2.  Strength
Find 1RM Strict Press
1@65/85/100/105/110#

10# PR (95# Cycle 1)

3.  Oly (from Day 2)
Max rep BW OHS 3 attempts, rest 3 min
5 @115#, 4 @125#, 2 @135#

Cycle 1 Retest Week Day 1 MFT#1293

10/2/17

1.  Warmup
3x12 Goblet Squat/24 cal Row

2.  Strength
Find 1RM Back Squat
1@135/165/185/205/215#
20# PR from test week (185# was previous PR)

Cycle 1 Week 6 Day 5 MFT#1292

10/1/17

1.  Warmup
10 min bike/ISO's

2.  Strength
2x10 Strict Press @65/65#

5 Reps E3MOM for 12 min AHAP
5 @70/75/75/75/80#

3.  Oly
Pause Hang Clean Warmup
4x3@65/70/75#

Hang Clean (below knee) + Jerk
1 Rep E2MOM for 12 min @90%+
1@85/105/115/125/135/140#

4.  Bitch Work
Bike 24 min
90 sec. fast, 2:30 min recovery

Cycle 1 Week 6 Day 4 MFT#1291

9/29/17

1.  Warm Up
10 min Bike
10 Ring Dips/20 step ups/10 HSPU

2.  Strength
Back Squat 3x3 @75% (139#)
3 @95/145/145/145#

3.  DL 5x1 @75-80% (from Day 2)
1 @145/165/185/185/185/185#

3.  Oly
Pause Hang Snatch Warmup
4x3@40-60%
3@55/65/65#

Hang Snatch (below knee)
1 Rep @90%+  E2MOM for 12 minutes
1 @85/95/105/110#

Cycle 1 Week 6 Day 3 MFT#1289/90

9/27

1.  Warm Up
3x7 Snatch Balance/HS Walk/7 Ring Row

2.  Strength
Back Squat 4x4 @70% (130#)
4 @95/130/130/130/130#

3.  Bitch Work
25 min EMOM
Bike 7 cal, steady remainder

250 cal total