STRENGTH/WOD/ENDURANCE

STRENGTH
5X10 - FRONT SQUAT 22

WOD
"WITTMAN"
7 ROUNDS
15 KB SWINGS
15 POWER CLEANS
15 BOX JUMPS

MY TIME = 16:05
- HORRIBLE TIME, BACK WAS KILLING ME FROM HEAVY DEADS AND I THINK JUST GASSED OUT TO EARLY.

3 WODS

WOD#1
50 WALL BALLS
THEN
3 ROUNDS
30 DOUBLE UNDERS
15 T2B
10 FRONT SQUATS - 135
MY TIME = 5:41
THEN:
1 REP MAX CLEAN = 225LBS

WOD#2
AGAIN FASTER TRY #2
AMRAP 4:30
5 WALL CLIMBS
5 GTOH - 135
MY ROUNDS = 3 ROUNDS 9 REPS
- DID WORSE THIS TIME GOT 4 FULL ROUNDS LAST TIME

WOD#3
20 MINUTES
1 RM OHS - 225
5 RM OHS - 195
10 RM OHS - 175
10 MINUTES
MAX PULLUPS SET 1 = 65
MAX PULLUPS SET 2 = 44
MAX PULLUPS SET 3 = 37
10 MINUTES
MAX DOUBLE UNDERS SET 1 = 147
MAX DOUBLE UNDERS SET 2 = 141
MAX DOUBLE UNDERS SET 3 = 134

ACTIVE RECOVERY

AT GOOD PACE
5000M ROW - 20:17
1 MILE RUN - 7:27

- DECENT PACE FOR BOTH.  COULD HAVE DEF GONE HARDER BUT DEF FEEL GOOD.  MY HANDS WENT NUMB ON THE ROWER AND MY ASS HURT HA. WILL DO 1 REP MAX BACK SQUAT, AND AGAIN FASTER WOD REDO TOMORROW!

2 WODS/INTERVAL RUN/STRENGTH

WOD#1
5 ROUNDS
500M ROW
10 MUSCLEUPS

MY TIME = 18:28

RIGHT AFTER

WOD#2
3 ROUNDS
20 KB SWINGS - 2 POOD UNBROKEN
20 GHD SITUPS

RD 1 - 1:20
RD 2 - 1:29
RD 3 - 1:27

INTERVAL HILL RUN
10 ROUNDS
40 ON AND 40 OFF
10% INCLINE RUN
2.13 MILES - RAN AT AVERAGE OF 8.8 ON TREADMILL!

STRENGTH
135X1
155X1
185X1
205X1
225X1
245(F)
235
245(F)
245(F)

STRENGTH/2 WODS

STRENGTH
7X1 - SNATCH @ 175


WOD#1
5 ROUNDS
30 DOUBLES
30 BOX JUMPS
30 WALL BALLS

MY TIME= 14:34

WOD#2
2 ROUNDS
1.13 MILE RUN
25 SDLHP - 115

MY TIME = 14:08
- DID INSIDE ON A TREADMILL FOCUSED MORE ON TRYING TO DO THE SDLHP UNBROKEN WHILE TIRED.  THAT FAILED MISERABLY BUT TOUGH WOD!

2 WODS/STRENGTH/ENDURANCE

WOD#1 - AGAIN FASTER WOD 18 - IN 4TH PLACE GOIN INTO LAST EVENT
AMRAP 4:30
5 WALL CLIMBS
5 GTOH

MY ROUNDS - 4

**DID MY FIRST ROUND IN 30 SECONDS WENT TO FAST AND THEN DIED.

9 ROUNDS - 30 SEC ON 30 SEC OFF 10%INCLINE SPRINTS

WOD#2
30 SQUAT CLEANS AND JERKS - 155LBS

MY TIME = 4:41

STRENGTH
5X3 - FRONT SQUAT ALL AT 275LBS

TEAM WOD

2 PERSON TEAM
9 Rope climbs
90 Wall Balls
120 Abmat situps
90 DB squat cleans (40/25)
6 rope climbs
60 Wall Balls
90 Abmat situps
60 DB SC
3 rope climbs
30 Wall Balls
60 Abmat situps
30 DB SC


OUR TIME - 26:08
- OK SO IM TAKING AN OFFICIAL NOW WOD NO WORKOUT REST DAY TOMORROW.  IM SO SOAR DEF NEED A DAY OFF.  

"EVA"

5 ROUNDS
800M RUN
30 KB SWINGS 2 POOD
30 PULLUPS

MY TIME = 33:57

THIS WOD IS HORRIBLE!

STRENGTH/2 WODS/ENDURANCE

5X5 - BACK SQUATS
295-300-305-310-310(4)

WOD- FROM CROSSFIT NEW ENGLAND
AMRAP 12 MINUTES
10 JERKS - 115
20 BOX JUMPS
30 DOUBLE UNDERS

MY SCORE = 8 +2 ROUNDS

1 MILE RUN = 5:56

WOD#2 - PREVIOUS PR IN AUGUST WAS 12:08
"COE"
10 ROUNDS
10 THRUSTERS - 95LBS
10 RING PUSHUPS

MY TIME - 10:56

STRENGTH/ENDURANCE

7X1 - SNATCH BALANCE
155-165-175-185-195(F)-195(F)-195*NEW PR

7X1 - SNATCH
155-165-175-185*NEW PR-185-195(F)-195(F)

3 ROUNDS
15 BACK EXTENSIONS
10 GHDS
20 GHD SITUPS

3 ROUNDS
650M RUN
250 M ROW
2 MIN BREAK

- NO IDEA WHAT TIME I GOT TRIED TO USE MY NEW PHONE BUT TTHAT DIDNT WORK.

3 WODS

WOD#1
4 BURPEES ON THE MINUTE UNTIL YOU COMPLETE THE FOLLOWING
50 WALL BALLS
50 OH WALKING LUNGES - 45LBS
50 KB SWINGS - 2 POOD
50 DOUBLES
50 DEADLIFTS - 135

MY TIME = 12:56
- BACK SO SORE FROM YESTERDAYS KB SNATCH, SDLHP WOD.

WOD#2 - REDONE FROM SATURDAY MORNING
12-9-6-3
C2B PULLUPS
FRONT SQUATS
HSPU

MY TIME = 2:58
- CUT ABOUT 1:45 FROM MY SATURDAY MORNING TIME. THINK I WAS STILL SLEEPING HA.

WOD#3
AMRAP 2 MIN OHS - 75LBS

MY SCORE = 74 REPS

STRENGTH/2 WODS/RUN

5X1 FRONT SQUATS
135,185,225,275, 295, 305, 310(NEW PR)

WOD#1
"THE CHIEF"
5 ROUNDS - 3 MINUTES PER ROUND - 1 MIN BREAK AFTER EACH ROUND
3 POWER CLEANS - I DID 185LBS
6 PUSHUPS - I DID RING PUSHUPS
9 AIR SQUATS

MY REPS = 401 REPS

RUN W STRIKER
DISTANCE = 2.5
TIME = 23:58
- STRIKER WAS HORRIBLE ON THE RUN CHASING SQUIRRELS, SHE POOPED AND PEED.

WOD#2
AMRAP 6:30

4 SDLHP - 135LBS
8 1 ARM KB SNATCHES - 1.5 POOD.

MY ROUNDS - 8+2

1 wod

50 DOUBLE UNDERS
100 BURPEE PULL-UPS FOR TIME

MY TIME = 9:41

ONE WOD

TRAVELED TO NY TODAY!

THIS MORNING MOL AND I DID
12-9-6-3
C2B PULLUPS
135LBS FRONT SQUATS
HSPU

MY TIME = 4:18 I THINK.

ACTIVE RECOVERY DAY

- JUST SAW THE AGAIN FASTER LEADERBOARD AND IM IN 4TH PLACE WITH THE MOST TIME REMAINING.  WITH THE HEAVY WEIGHT STUFF COMING PROB GONNA GET MY ASS KICKED BUT HAVE SOME TIME AND THE WALL CLIMBS ARE A STRENGTH OF MINE.

800M RUN W STRIKER TO THE GYM
1000 M ROW - 2:04 PACE
10 MIN FOAM ROLLER
1000 M ROW - 2:02 PACE
5 MIN FOAM ROLLER
TABATA HILL RUN - 10%INCLINE @7MPH - 10 MINUTES
STRETCHING W PULLUP BANDS - 10 MINUTES

2 WODS/STRENGTH/TABATA ROWING

WOD #1 - LAST DID ON AUGUST 16TH IN 36:42 SECONDS
"TOMMY V"
21 THRUSTERS
12 ROPE CLIMBS
15 THRUSTERS
9 ROPE CLIMBS
9 THRUSTERS
6 ROPE CLIMBS

MY TIME = 12:16
- REAL HAPPY WITH MY PROGRESS.  LAST TIME I WAS DYING ON THIS WOD AND TOOK ME FOREVER TO CUT MY TIME BY 3X IS AWESOME.

STRENGTH
10X2 - BACK SQUATS - 295LBS (45 SEC REST BETWEEN SETS) - 295 FELT REAL EASY SO WILL GO UP IN 2 WEEKS!
THEN:
MAX REPS DOUBLE UNDERS = 218

WOD #2
10 ROUNDS
3 WEIGHTED PULLUPS - 40LBS VEST + 30 LBS DB BETWEEN LEGS = 70LBS TOTAL
3 BOX JUMPS @ 70 OF 1 REP MAX - 24INCH BOX+ 4 - 45LBS PLATES ON TOP.
20 YARD SUICDE

MY TIME = 8:02

THEN:
TABATA ROW - TIME IS DONE WHEN I REACH 2000M.

MY TIME = 7:41

run-row-strength wod

4 ROUNDS W 2 MIN BREAK AFTER EACH ROUND

400M ROW
.62 M RUN
2 FULL SNATCHES - 165
2 SNATCH BALANCES - 165

RD 1 - 7:18
RD 2 - 7:27
RD 3 - 7:41
RD 4 - 7:42

2 WODS

WOD #1
AMRAP 9 MIN
4 DEAD HANG C2B PULLUPS
5 CLAPPING PUSHUPS
6 PISTOLS

MY ROUNDS - 16+12

WOD#2
AMRAP 20 MIN
20 KB SWINGS (2 POOD)
40 DOUBLE UNDERS

MY ROUNDS = 9+48

- MY LOWER BACK WAS KILLING ME FROM YESTERDAYS BEAR COMPLEX ALONG WITH THE KB SWINGS.  DEF A TOUGH WOD. THOUGHT I WOULD GET AROUND 11 BUT CRAPPED THE BED.

RUN/WOD/DOUBLE UNDERS

RUN 2.25 MILES - DECENT PACE - 16:07

WOD
5 ROUNDS W 1:30 BREAK AFTER EACH ROUND
6 BEAR COMPLEXES

RD 1 - 500M ROW AND BEARK COMPLEX (95LBS) - 3:14
RD 2 - BEAR COMPLEX (115LBS) - 1:14
RD 3 - BEAR COMPLEX (135LBS) - 1:33
RD 4 - BEAR COMPLEX (135LBS) - 1:47
RD 5 - BEAR COMPLEX (115LBS) - 1:17

- TOUGH WOD BUT DID NOT DROP THE BAR ON ANY ROUND!

RUN/STRENGTH/WOD

RUN/DOUBLE UNDERS WITH RUBBER SUIT ON
5 ROUNDS
800 M RUN
50 DOUBLE UNDERS
- NO TIM E JUST SWEATING ALL THE BS I PUT IN MY BODY LAST NIGHT FELT HORRIBLE THIS MORNING.  ON TOP OF THAT IM SORE AS HELL FROM THE HERO WOD YESTERDAY.

STRENGTH
4X10 BACK SQUATS WITH 245LBS

WOD
5 ROUNDS
50 DOUBLE UNDERS
1 GYM SUICIDE 3 TURNAROUND POINTS
20 PULLUPS
20 MOUNTAIN CLIMBERS

MY TIME - 9:47

DISPOSABLE HERO WOD

5 ROUNDS
400M RUN
40M WALKING LUNGES
25 K2E
25 HAND RELEASE PUSHUPS - EVERYTIME U DROP OFF BAR YOU OWE 5 BURPEES!
25 BURPEE PULLUPS - RDS1,2,3 TO A 8FT BAR, RDS 4,5 TO A 7FT BAR

MY TIME = 38:09

- TOUGHHHHH WOD.  WENT TO CROSSFIT APEX AND DID THIS WAS A TON OF BEASTS. IT WAS NICE TO HAVE PEOPLE THERE TO PUSH YOU TO YOUR ABSOLUTE BREAKING POINT.  THE FIRST 3 ROUNDS OF BURPEE PULLUPS WAS AT THE 8FT BAR SO THAT WAS KIND OF HIGH FOR ME BUT DOABLE.  ONCE I WENT  DOWN TO THE 7FT BAR IT BECAME ALOT EASIER.  THE K2E I DID UNBROKEN EXCEPT ROUNDS 3 AND 4 DROPPED OFF ONCE EACH ROUND.

WOD

3 ROUNDS
10 MUSCLE UPS
50 WALL BALLS

M YTIME - 11:03

- WALL BALLS NOT ONE OF MY FAN FAVORITES.  TOUGH BUT DEF A GOOD ONE!

STRENGTH/WOD

WOD
5 ROUNDS
5 CLEAN AND JERKS - 185
10 C2B PULLUPS - 25LBS VEST

MY TIME = 9:47

100 - 4 COUNT FLUTTER KICKS
MY TIME = 2:58

RUN/1 REP MAX/ROW

RUN
800M X 3 -
5% - INCLINE - 7:57 PACE
3% - INCLINE - 7:27 PACE
FLAT - 6:17 PACE

STRENGTH
CLEAN AND JERKS
1-1-1-1-1
135-155-185-205-225(F)-225-235-245(F)-245(F)
- VERY CLOSE TO 245 BARELY MISSED GETTING UNDER IT TWICE

TABATA ROW
20 SEC ON 10 SEC OFF.  KEPT ROWER BELOW 1:47 EVERY ROUND.  STOPPED AT 1100 METERS HAD TO START CLASS!

ENDURANCE/2 WODS

ENDURANCE
2.2 MILE RUN- DECENT PACE
MY TIME = 15:46
- LEGS FELT GOOD BREATHING WAS FINE.

WOD#1 - RIGHT AFTER RUN
15 - 135 LBS THRUSTERS
15 - 35 LBS WEIGHTED PULLUPS
21 - 95 LBS THRUSTERS
21 - 20 LBS WEIGHTED PULLUPS
36 - 65 LBS THRUSTERS
36 - PULLUPS

MY TIME - 8:03
- STRIPPING THE BARS AND PUTTING NEW WEIGHT ON KILLED ME, AS WELL AS THE DBS FALLING OUT OF MY LEGS WHILE DOING PULLUPS. SUB 7 IS DEF POSSIBLE FOR ME WITH 3 BARS AND WEIGHTED VEST.

WOD#2
AMRAP 8 MIN
4 HSPU ON PARALLETTE BARS THEN - 2X2-45LBS PLATES UNDER EACH ARM - (ABOUT 6 INCHES ABOVE GROUND)
8 KB SWINGS - 2 POOD
12 ABMAT SITUPS W 45 LBS PLATE

MY ROUNDS - 5+13

THEN ROW 500M RIGHT AFTER WOD#2
MY ROW - 1:41 - HORRIBLE