STRENGTH/INTERVAL/WODS

SNATCH
135X1X5
155X1X7
175X1X3
185 (F) AAAAAGAIIINNNN I CANNOT FREAKIN GET THIS WEIGHT ITS DRIVING ME INSANE I DONT KNOW WHAT TO DO?

FRONT SQUAT
135X10
185X10
225X7
245X5
265X5
275X4

INTERVALS
8X10 MPH AT 10%INCLINE ON TREADMILL - 30 SEC ON 20 SEC OFF

PM

WOD#1
AMRAP 15 MINUTES
9 HANG SNATCHES - 95 LBS
7 K2E
5 HSPU

MY ROUNDS = 11+9

WOD#2
3 ROUNDS
10 DEADLIFTS - 275LBS
50 DOUBLE UNDERS

MY TIME = 3:30

strength/2 wods

ENDURANCE 
4 RAQUETBALL GAMES!  AWESOME TIME DEF WORKS ON YOUR AGILITY.


STRENGTH
1-1-1-1-1-1 - split jerk - 135-155-185-225-235-245(F) - 245 - 255(F)


WOD#1
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions


MY TIME - 14:58

STRENGTH/WOD

STRENGTH
5-5-5-5-5-5
135-185-225-275-295-305

WOD
CHIPPER
2 ROUNDS
35 DOUBLES
35 PULLUPS
35 BOX JUMPS
35 HAND RELEASE PUSHUPS
35 WALL BALLS
35 RING DIPS
35 SQUAT CLEANS - 40LBS DB
THEN:
RUN 400 M W 45LBS PLATE

MY TIME - 27:56 - RUN SUCKED CAUSE WE WERE IN PURE ICE SO IT TOOK ME ABOUT 4 MINUTES TO RUN THE 400M, I ALSO HAD A DOG ATTACKING ME SO HAD TO STOP AND YELL AT IT HA!

WODS

BASELINE
10 SQUATS CLEANS - 50 LBS DB'S
150 FEET OH WALKING LUNGES - 16KG KB

MY TIME = 2:05

STRENGTH
1-1-1-1-1 - SNATCH 165LBS- WORKED UP TO 175 THEN FAILED 7X AT 185 THNK I HAVE A MENTAL BLOCK ON GETTING THAT WEIGHT DO NOT KNOW WHAT MY PROBLEM IS. CHECK THAT FOUND OUT WHAT MY PROBLEM IS.  WHEN IM COMING UNDERNEATH THE BAR I JUMP BACK ABOUT 3 INCHES THATS WHY I RECEIVE THE BAR ON MY TOES IN THE OVERHEAD SQUAT POSITION.
1-1-1-1-1 - SNATCH BALANCE 185 LBS - HELD MY LAST SET OF 185 FOR 12 SECONDS

WOD#1
21-15-9
BURPEE BOX JUMPS - 24 IN
KB SWINGS - 2 POOD

MY TIME - 4:43

10 MIN BREAK THEN:

WOD#2
30-20-10
ROW FOR CALORIES
THRUSTERS - 95 LBS

MY TIME - 8:17

ENDURANCE/SPRINTS

1 REP MAX DOUBLE UNDERS = 217

10% INCLINE RUN AT 10 MPH = 1:29
500 M ROW RIGHT AFTER THE RUN = 1:41

50 BURPEES = 1:40

22 MIN TEAM SHOVEL WOD= NO IDEA


2 MOBILITY WODS

- NICE ACTUVE RECOVERY DAY WITH SOME STRETCHING AND SOME QUICK SPRINTS HITTIN IT HARD AGAIN TOMORROW!

wods

WOD #1/WARMUP
AMRAP 15 MIN TURKISH GETUPS - 1 POOD
MY REPS = 73
- WENT AT A STEADY PACE DIDNT OVERDO IT

WOD#2
15-10-5
OHS - 135LBS
C2B PULLUPS

MY TIME - 2:04

WOD#3 - ATTEMPTED SNATCH BALANCES BUT SO TO SORE AND TIRED SO I WENT AHEAD LIKE A MORON AND DID ANOTHER LITTLE BIT EASIER WOD W SOME MEMBERS

3 ROUNDS - ALL WITH 135LBS
21 DEADLIFTS
15 BACK SQUATS
9 PUSH PRESS

MY TIME - 6:11
**THE WODS ON MONDAY AND TUESDAY KILLED ME.  DEF SORE AND TIRED.  GONNA DO AN ATIVE RECOVERY DAY TOMORROW WITH A LONG ROW AND A LONG EASY RUN! AND A MWOD.

STRENGTH/WOD

BASELINE
3 ROUNDS
33 DOUBLES
33 WALL BALLS

MY TIME - 5:57

STRENGTH
5X1 - CLEAN AND JERKS AT 80% OF 1 REP MAX = 195LBS
3X3 - CLEAN PULLS AT 100% OF 1 REP MAX - 240LBS

WOD
5 ROUNDS
10 MANMAKERS (2 - 35LB - DB)
50 M OH LUNGES - SAME AS ABOVE
400 M RUN

MY TIME = 42:49 - THIS OFFICIALLY RANKS AS THE WORST WOD OF ALL TIME EDGING OUT MCGEE, AND KALSU.  DOING THE ROW FLUTTER KICKS 4 HRS AFTER WOD TIME.

THEN
2000M ROW
200 - 4 COUNT FLUTTER KICKS

MY TIME =

STRENGTH/WOD

FRONT SQUAT

135 X5, 225X5, 245X4, 265X3, 275X2, 295X1 - (NEW PR) - THINK I COULD GET 305 BUT DEF STRUGGLED AT 315, 315X(F)

SNATCH

80% - 5 ROUNDS 150LBS X 1- DID WITH EASE TRIED TO WORK ON FORM

SNATCH PULLS

2 ROUNDS - 100%X2 - 185LBS - STRUGGLED WAS A TOUGH MOVEMENT BUT DEF IS SOMETHING NEED TO WORK ON.

SNATCH GRIP DEADLIFTS

4 ROUNDS

RD 1 - 185X1

RD 2 - 205X1

RD 3 - 255X1

RD 4 - 255X1

WOD

AMRAP 30 MIN

5 BURPEES

10 PISTOLS

15 K2E

MY ROUNDS - 19 + 15
- THE K2E WERE EASILY THE TOUGHEST.  IT WENT FROM UNBROKEN TO 11-6 TO 10-5 TO 9-6 SPLIT UPS.  

5 MIN BREAK

THEN:

2 ROUNDS -  800M RUN - 600M ROW
- ONLY DID 1 ROUND AS CLASS STARTED TO COME IN.  TOUGH WOD TODAY BUT ENJOYED IT.

1 WOD

3 ROUNDS

275 LBS DEADLIFT X10

25 UNBROKEN WALL BALLS - 20LBS

50 DOUBLE UNDERS

MY TIME  - 9:19

THEN NO BREAK RIGHT AFTER

RUN 1 MILE

ROW 500M

MY TOAL TIME - 19:54

- 275 WAS TOUGH BUT DID UNBROKEN RD 1 , 6 AND 4 RD 2+3. WALL BALLS IS MY KRYPTONITE I FREAKIN HATE WALL BALLS HA.  

2 WODS

WOD#1
10-9-8-7-6-5-4-3-2-1-
ROW 250
HSPU

GOT TO 3 HSPU AND MEMBERS STARTED TO COME IN SO STOPPED THE WOD.  TOOK AROUND 10 MIN.  WAS ROWING AT 1:52 - 1:56 PACE AND DID THE HSPU UNBROKEN.

WOD#2 - 20 MIN AFTER
"DANNY"
AMRAP 20 MIN
30 BOX JUMPS
20 PUSH PRESS - 115
30 PULLUPS

MY ROUNDS - 5+50
- DEF TOUGH WOD.  WOULD HAVE LIKED TO FINISH 6 FULL ROUNDS.

STRENGTH/2 WODS

STRENGTH
3X10 - FIND 10 REP MAX BACK SQUATS
135X10
155X10
185X10

WOD#1

75 DOUBLE UNDER BUY IN
THEN
21-15-9
PULLUPS
MOUNTAIN CLIMBERS (R + L = 1)
ABMAT SITUPS

MY TIME - 3:17

WOD#2
W A PARTNER - DID W MY WIFE MOLLY

BETWEEN YOU AND A PARTNER YOU HAVE 3 MIN ON 4 DIFFERENT EXERCISES TO COMPLETE AMRAP.

ONE PARTNER WORKS FOR THE 1ST MIN, THE OTHER PARTNER WORKS FOR 2ND MINUTE AND THE 3RD MINUTE BOTH PARTNERS CAN DO THE WORK BY SWITCHING ON AND OFF BUT NOT WORKING AT THE SAME TIME.

EXERCISE 1- 3 MIN AMRAP OF:
HAND RELEASE PUSHUPS
1 MIN REST

EXERCISE 2- 3MIN AMRAP OF
AIR SQUATS HOLDING A (45/25LBS) PLATE
1 MIN REST

EXERCISE 3 – 3 MIN AMRAP OF:
ROW FOR CALORIES
1 MIN REST

EXERCISE 4 – 3 MIN AMRAP OF:
SHUTTLE SPRINTS – 15FT

SCORE = TOTAL REPS AT END OF WOD!

OUR SCORE = 440 REPS

4 WODS - MINI COMP AT GYM

WOD #1
8 MIN TO FIND 1 REP MAX SNATCH

MY WEIGHT - 175 - TRIED 185 - 12 TIMES AND FAILED EVERYTIME(VERY CLOSE)

WOD#1B - 2 MIN TO SETUP
20 SQUAT SNATCHES - 95LBS
30 PISTOLS
40 C2B PULLUPS
30 PISTOLS
20 SQUAT SNATCHES

MY TIME - 7:16

WOD#2
3 ROUNDS
20 BACK SQUATS - 115
20 TOES 2 BAR
20 DOUBLE UNDER

MY TIME - 5:41 - WOULD HAVE BEEN 3RD PLACE AT THE CROSSFIT INDY NORTH COMP.

WOD#3
AMRAP 4 MIN
4 DEADLIFTS - 325LBS
4 MUSCLEUPS

MY ROUNDS - 4+1 DEADLIFT. - THINK I COULD HAVE DONE MORE IF HAD SOMEONE TAILING ME OR FOR ME TO CHASE.  GONNA DO NEXT WEEK THINK I CAN GET 5.

WOD#4

SET THE TREADMILL TO 10MPH AT 10% INCLINE RUN AS LONG AS POSSIBLE WITHOUT TOUCHING HANDLES. ONCE YOU TOUCH RUN OVER.


MY RUN - 1:03.

RUN/ROW EASY PACE

10 MIN ROW - DID 2400 M EASY PACE - RUBBER SUIT DEF HAD AFFECT ON BREATHING.
10 MIN UPHILL RUN - DID 1 MILE
10 MIN ROW - DID 7 MIN AND DID 1450M
10 MIN RUN - DID 7 MIN AND DID .65MILES

- WILL DO THESE AT A DECENT PACE WITH A RUBBER SUIT ON.  TRY TO CONSTRICT MY BREATHING AND GET A BIG SWEAT GOING.  SEE HOW THIS GOES!

STRENGTH/ENDURANCE

Today was all messed up def taking tomorrow off.  First thing im so soar from the weekend at the Olympic cert and from yesterdays 4 wod death day ha!  Anyway I started my back squats did 1 rd and completed the 320x3.  Started rd 2 and i couldnt even do 1 my legs r just toasted.  So then i tried my luck at squat cleans did 225 successfully 3 times went to 235 did it successfully pretty handily then failed at 245 / 5 different times.  After I was done did 3 rounds amrap 3 min rope climbs followed by a 500m row.
rd1 = 11 rope climbs and 1:46 row
rd2 = 10 rope climbs and 1:53 row
rd3 = 8 rope climbs and 1:55 row

wod #2
5 rounds

6 muscle ups
9 kb swings (2 pood)
1 gym suicide (3 point turnarounds)

my time = 7:02

4 WODS - 20 MIN APART - STARTING AT 1PM!

WOD 1- "AMANDA HUGNKISS"

9...6...3 of:

Muscle Ups

Power Snatch...135#'s

OHS...135#'s

MY Time:5:16 - 1st rd forgot to do ohs walked to the rings had to resnatch and then start my ohs.

WOD 2- "SHITZ N GIGGLES"

7 Rounds of:

7 SDLHP...115#'s

7 HSPU'S

7 Chest to Bar Pull Ups

7 Push Press...115#'s

MY TIME: 10:02

WOD 3- "EPIC THROWDOWN GONE BAD"

(done like FGB... except not)

3 Rounds of:

1min Double Unders COUNT AS .5

1min Calorie Row

1min Wall Balls...20#'s 10ft

1min Burpees

1min Knees to Elbows

1min KB Swings...70#'s

1min Box Jumps...20"

1min Rest

MY REPS - 440

WOD 4- "IN GOD WE THRUST"

(immediately following WOD 3)

2min to find 1 RM Thruster

WEIGHT = 185 tried 205 big time fail was so tired.

OLYMPIC CERT!!

NO WODS TODAY BUT HOW BOUT 6 HOURS OF PVC PIPE WORK!
- LEARNED A BUNCH OF AWESOME STUFF AT THE CERT TODAY HOPEFULLY JACKS UP MY SNATCH AND CLEAN AND JERK!

3 WODS @ CROSSFIT STEELE CREEK

WOD#1
AMRAP 15 MIN
50 BURPEE BUY IN
THEN
5 PUSH PRESS - 135
7 PULLUPS
9 KB SWINGS - 1.5 POOD

MY ROUNDS - 10+7

WOD#2- W THE TRAINERS
9-7-5
MUSCLE UPS
SQUAT CLEANS - 185

MY TIME - 6:35

WOD #3


2 MIN MAX DOUBLE UNDERS

MY SCORE - 212 DOUBLE UNDERS

- FACILITY IS AWESOME AND THE TRAINERS ARE GREAT HERE.  HAD ALOT OF FUN.

OLYMPIC LIFTING CERTIFICATION IN ATLANTA

WILL TRY AND UPDATE THE BLOG AT NIGHT.
IM WORKING OUT AT MALLARD CREEK HIGH SCHOOL WITH ONE OF MY BEST BUDDIES BEN. WE ARE WORKING OUT AT MY OLD SCHOOL I TAUGHT AT FOR 3 YEARS TODAY AND THEN TOMORROW WORKING OUT AT CROSSFIT STEELE CREEEK IN S. CHARLOTTE THEN HEADING TO ATLANTA W BRIAN.

here is one from 2 days ago!

2x strength/2 wods

STRENGTH + NYRX2
3X3 - SNATCH BALANCE - 135-185-205(F)
5X1 - SNATCH - 135-155-165-175-180 - 185X2(FX2)

WOD#1
AGAIN FASTER #14
 KB SWING(2 POOD) /THRUSTER (95LBS) LADDER
AMRAP 8 MIN - 1+1, 2+2...ETC
- HAVE TO GET 9 ROUND TO QUALIFY FOR NEXT WOD

MY ROUNDS = 10+5 - HORRIBLE TIME TRIED TO PACE THE FIRST FEW ROUNDS TO MUCH.  GONNA DO AGAIN TM AND TRY TO BLOW OUT THE FIRST 6 AND THEN PACE.

WOD#2
5 ROUNDS
50 FT OH WALKING LNGES - 45LBS
21 BURPEES

MY TIME =10:51

STRENGTH/3 WODS

STRENTH + NYR
5X1 - CLEAN AND JERKS - 225LBS
RD 1 - COMPLETE
RD2 - COMPLETE
RD 3 - COMPLETE
RD 4 - COMPLETE DROPPED TO A KNEE BUT FINISHED
RD 5 - COMPLETE!


WOD #1
Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps


MY TIME - 14:52 VIDEO TO FOLLOW
- TOUGH WOD.  I THINK FROM THE WALL CLIMBS, AND MUSCLE UPS FROM YESTERDAY AND THE HSPU FROM 2 DAYS AGO MY SHOULDERS WERE SUPER TIRED.  I USUALLY CAN BUST A LOT MORE HSPU OUT.  
- BEEN FOLLOWING PALEO DIET FPR 8 DAYS STRICT EXCEPT I HAD 2 DAYS OF PEANUT BUTTER.  GONNA LAY OFF THAT NOW HAVE BEEN FEELING GREAT BUT THINK THAT MADE ME KIND OF SLUGGISH.


WOD #2
 3 sets of: 
30 seconds on (30, 25, 20, 15, 10, 5 seconds off).  
Start with treadmill at 7% incline and decrease by 1% each interval. 
Rest 2 mins between rounds.


my score - completed 2 rounds was struggling on this.  Did at 10mph each round.


WOD#3
BUY IN - 500M ROW
THEN
3 ROUNDS
8 ROPE CLIMBS
25 HAND RELEASE PUSHUPS


MY TIME - 7:41

STRENGTH/3 WODS

STRENGTH+NYR
5X3 - FRONT SQUATS - ALL SETS DONE WITH 245LBS
NYR - 10%INCLINE @ 7.5MPH UP TO 7.6 TOMORROW - 400M

WOD#1
"AMANDA"
9-7-5
MUSCLE UPS
SQUAT SNATCH - 135

MY TIME - 5:23 - LOST TO MY PR BY ALMOST 25 SECONDS???? DONT KNOW HO THAT HAPPENED. NOT HAPPY WITH THAT. LAST TIME DID IT WITH METAL PLATES?
- UPDATE HA I KNOW WHAT HAPPEND I DID THIS AT A GLOBO GYM AND DID MY MUSCLEUPS ON A PULLUP BAR.

WOD#2
5 ROUNDS
10 WALL CLIMBS
10 T2B
20 BOX JUMPS

MY TIME - 13:41

WOD#3
MAX REPS PULLUPSW WEIGTED VESTS
RD 1 W 85 LBS - 8
RD 2 - 110LBS - 6
RD 3 - 120 - 3
RD 4 - 135 - 1

3 WODS

WOD#1
"ELIZABETH"
21-15-9
SQUAT CLEANS - 135
RING DIPS

MY TIME - 5:14

WOD#2 - MY MADE UP WOD FIRST THEN BRADS MADE UP WOD MINI COMPETITION
3 ROUNDS
10 WALL BALLS
25 BURPEES
25 DOUBLE UNDERS
3 FRONT SQUATS - 205

MY TIME - 7:21

WOD#3 - BRADS MADE UP WOD
AMRAP 20 MIN
500M ROW
10 SNATCHES - 95 POUNDS
10 PUSHUPS
10 PULLUPS

MY ROUND 5+9 SNATCHES
- MY ROW TIME WAS HORIBLE AS I GOT TIRED DEF A TOUGH SET OF WODS.

** THIS COMING MONDAY ALL MY WILL BE HEAVIER THAN RXD!

2 WODS+ STRENGTH

(NYR) - 5X1 SNATCH BALANCE W 2 OHS AND 5 SEC HOLD AT BOTTOM
135-155-175-185-195?? I FORGOT

WOD#1/STRENGTH
MAX MUSCLEUPS - 3 MIN
MY REPS - 11(MIN 1) - 22(TOTAL)
3 MIN BREAK

MAX HSPU - 3 MIN -
MY REPS - 27(MIN 1) - 41(TOTAL)
3 MIN BREAK

MAX SQUAT CLEANS AND JERK (205) - 1 MIN
MY REPS - 3


5 ROUNDS
10 OHS - 135
10 BOX JUMPS - JUMP ON - STAND THEN JUMP OFF
20 DOUBLE UNDERS

MY TIME = 9:13
- TAKIN THE REST OF THE DAY OFF GOIN OUT TO MALVERN TO COMPETE WITH SOME BEASTS TOMORROW! LOOKING FORWARD TO A FUN DAY WITH THESE GUYS!

3 WODS

WOD#1
AGAIN FASTER WOD#13
AMRAP 6 MIN
9 BACK SQUATS 155
7 BURPEES
5 PUSH JERKS 155

MY ROUNDS: 4+17

FIRST TIME I DID THIS I GOT 4+8. PUSH JERKS WERE SAD LAST TIME.



WOD #2
FALL BRAWL WOD THAT I GOT MY ASS KICKED ON.
21-15-9
WALL BALLS
ROW
GTOH - 115

MY TIME - 9:33 - better still not where i would like to be on rowing or my wall balls.
LAST TIME I GOT 10:2O SOMETHING.

WOD #3
"DIANE"
225LB DEADLIFT
HSPU

MY TIME - 3:07

RUNNING/ROWING

10 MIN RUN AT CONVERSATION PACE
15 MIN ROW AT CONVERSATION PACE
15 MIN ON FOAM ROLLER
15 MIN STRETCHING

4 WODS

WOD#1
50-40-30-20-10
DOUBLE UNDERS
SITUPS

MY TIME - 4:16

WOD#2 - MY WEAKNESS WOD
3 ROUNDS
10 HANG CLEANS - 155
30 WALL BALLS

MY TIME - 7:12

WOD#3

5 MIN ON THE MINUTE 2 SQUAT SNATCH - 155 LBS

WOD #4
3 ROUNDS
400 M RUN
30 OHS - 75 LBS
21 PULLUPS

MY TIME - 10:57
- CAME STORMING OUT OF THE GATES ON RD 1 AND RAN A 1:21 FIRST 400M.  DIED FROM THERE.  IF I COULD REDO IT WOULD HAVE PACED A LITTLE MORE ON THE RUN AND BUSTED OUT THE OHS.  GREAT WOD. LEGS ARE SHOT GONNA TAKE A ACTIVE REST DAY TOMORROW!

STRENGTH/3 WODS

STRENGTH + NEW YEARS RESOLUTION(NYR)

1-1-1-1-1 - ALL AT 325

WOD #1

AGAIN FASTER WOD #13
AMRAP 6 MIN
9 BACK SQUATS - 155
7 BURPEES
5 JERKS - 155
MY ROUND - 5ROUNDS +2 WILL DO AGAIN HOPEFULLY GET 6.  TOUGH WOD THOUGHT I WOULD GET 1 A MINUTE BUT THAT GOT SHOT DOWN ON MINUTE 1 HA.

WOD#2

HEAVY FRAN 21-15-9 STYLE
THRUSTERS - 135
PULLUPS - 45LBS
- 50 BURPEES IMMEDIATELY FOLLOWING CAUSE I LOST A PACKERS/BEARS BET.

MY TIME - 7:59
TOTAL AFTER BURPEES - 11:47

1 WOD + NEW YEARS RESOLUTION

NEW YEARS RESOLUTION

- HAD AN AWESOME SKI TRIP WITH MY WIFE, MY BRO AND HIS GF. ON THE SLOPES I WAS THINKING HOW TO MAKE MYSELF A MUCH BETTER CROSSFITTER. GOING UP THE SKI LIFT I WAS LIKE THINKING I WILL RUN A 400M HILL SPRINT EVERYDAY TILL SECTIONALS. SO ONE MY NEW YEARS RESOLUTION IS TO RUN A 400M HILL SPRINT EVERYDAY FOLLOWED DIRECTLY BY AN ALL OUT 500M ROW.

WOD

"JACK" - W A PARTNER SWITCH OFF EVERY ROUND

AMRAP 30 MIN

10 - PUSH PRESSS - 115

10 KB SWINGS - 2 POOD

10 BOX JUMPS - 24 IN

MY ROUNDS AS A TEAM - 26+4

DID 14 ROUNDS OUT OF THE 26 MY PARTNER TOOK A LITTLE BREAK.

AGAIN FASTER WOD #12