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