Front Squat Heavy 3 and push ups and FS

Training at 10:30 after coaching- feeling a little sick this morning.

A. Front Squat - build to a tough triple - NOT a 3RM

130# x 3

+

for time:

30 chin ups

10 FS tough

20 chin ups

10 FS tough

10 chin ups

10 FS tough

9:11, FS @105#

All FS UB but very slow, pull ups were:
17/8/6
5/4/6/5
10

I'm feeling a little under the weather and felt like I was sucking wind the entire time.  

Training at 9:30am

A. squat snatch - 15 min tech work

Worked up to 80# and focused on speed (video)

B1. push press @ 12X2; 4-5 x 4; rest 90 sec

85, 95, 100, 105 x 2

B2. mixed grip chin ups weighted @ 22X0; 2-3 x 4; rest 90 sec

10#, 10#, 15#x2, 15x2

+

5 rds for time:

10 ring dips

10 KBS 1.5 pd

10 box jumps, jump up and step down 24"

8:58
1.5pd and 24"box
KBS,  BJ and 1st rd of dips UB

FS and 7 RFT

Training at 9:30a

A1. front squat @ 30X1; 4-5 x 3; rest 2 min

105, 115, 125x3 (2nd video)- didn't fight too hard for reps considering the competition yesterday

A2. amrap supinated chin ups strict unweighted @ 1010; 3 sets; rest 2 min

6, 6, 6

+

7 rounds for total working time:
Run 200 m
10 box jumps - 24" - jump up, step down
10 COVP chin ups
10 db burpees - 15#/h - db's stay at sides at top
rest 1 min

Total working time: 20:27

Splits:

2:56, 2:50, 2:53, 3:09, 3:00, 2:57, 2:52

Halloween Throwdown

Halloween Throwdown Online Competition- 7am

The Workouts

EVENT 1 (max weight):

• 3 Rep Max Hang Snatch

90# x 3

10 MIN REST ONCE 3RM IS ESTABLISHED
EVENT 2 (1 round for time):

• 30 Thrusters at 95# / 65#  (scaled: 65# / 45#)
• Row men: 500m / women: 400m

3:32

20 MIN REST ONCE EVENT 2 IS FINISHED
EVENT 3 (5 rounds for time) (video):

• 9 Wall Facing Burpees to 6″ Overhead – touch with 2 hands
• 12 Power Cleans at 95# / 65#  (scaled: 65# / 45#)
• 15 Wall Balls: 20# to 10′ / 14# to 9′  (scaled: 14# / 10#)

11:42- clearly I need to work on my wall ball depth- yikes!

Results are posted here.

60 minute row for meters

Training at 4p

11,664 meters

Mental battle- got off about 4 times for a quick stretch... whew, glad it's over.

30 minute EMOM and more

Training at 8:30a

Wednesday:

EMOM

odd minutes - 3 TnG Power Clean - fast and effective

even minutes - 5 ring push ups

(30 minutes)

PC: 85#, 95, 100 x 3, 105 x 8, 100 x 2

Ring PU unbroken and much easier than I anticipated

+

10 rds:

20 sec HS hold

5 COVP chin ups

rest 20 sec

 20 sec Handstand hold

5 COVP Chin up
Didn't time this, however made quick work of it- fun training day!

Thursday:

Row 60 min for max meters

Trying to get excited about the row tomorrow!

Snatch, OHS repeat of last week

Training at 8am

A. power snatch x 1/OHS x 5; rest 2 min x 5 - building warm up sets

65#, 75, 80, 85, 90

B1. OHS @ 3211; 3-4 x 6; rest 20 sec

75#, 80, 85, 90. 95, 100

B2. Pronated Medium Grip Chin Ups @ 21X0; 2-3 x 6; rest 3 min

BW x 3, 5#x3, 7.5#x1, 5#x1- still a really weak position for me

C. KB front rack walking lunges - 1pd/h - 20 steps continuous x 4 sets; rest 90 sec

completed in 2 sets of 10 x 4

Lots of rowing, and push ups

Oct 21

For time 10 Sets:
Row 250m 
10 push ups
rest 30 secs

Total time - 20:09

splits include row and push ups- my pushups are slow but UB except rounds 2 and 5
1:29
2:19
2:00
2:09
2:04
2:01
1:58
1:56
1:58

row times averaged 1:03

Incline bench, DL, OHWL

Training at 8am

A1. Incline Bench Press @ 20X1; 8,6,4,2; rest 2 min

65#, 75, 80, 85

A2. Clean Grip DeadLift @ 22X1; 4-6 x 4; rest 2 min

155, 165, 170, 175 x 4 

B. OH DB Walking Lunges - 10 R; rest 0 sec; 10 L; rest 90 sec x 3

25, 30, 35

C. AMRAP DU's in 5 min

300 DU

D. AMRAP Cals on AD in 3 min

41 cal

E. AMRAP DU's in 1 min

92 DU

(rest 3 min b/t all letters)

DU PR 150 UB

Training at 10a

3 sets:
4 TnG Power Clean
Row 20 sec @ high effort
rest 2:30
100#; 94m
105#; 96m
110#; 96m
+
2 sets:
run 400 m
20 thrusters - 65#
rest 3 min
2:00 run; 10/10
2:00 run; 20 UB
+
for time:
150 double unders UB
100 lunges
50 chin ups 10, then sets of 5

8:15

Good training day- thanks Dan for training with me!

Recovery Day

Training at 10a

AD 10 min @ Z1

Completed, ~60 cals

+

30 TGU slow and steady

Alternated each side with 18kg (~40#)

+

FLR on floor - accumulate 3 min

UB set

+

AD 10 min @ Z1

Completed, ~65 cals

15 min AMRAP with class

Training at 9am

James didn't program for today considering many Dawgs competed in the OPTathlon so I jumped into the 8:30 class wod:

AMRAP in 15 minutes of:

5 power cleans (~60-70% of power clean multi-rep max NTE 155/105lbs)

20 sandbag box step-ups (10/leg alternating legs NTE 75/50lbs )

150m sandbag carry

4 rounds + 5 + 4

Whew- this one was a grinder- the cleans got heavy very quickly.

Clean and Jerk and 8 min AMRAP

Sunday - C&J PR and 8 min amrap tester

Oct 14

With this weekend being the OPTathlon 3.0 we decided to complete a few of the events from it.

A. Clean and Overhead in 10 mins

Got 115# in 8 minutes and made too big of a jump to 125#- had to back down and finally hit 120# around 20minutes... yikes!  No PR's today!
+
8 min amrap

8 thrusters 65#
8 COVP chin ups
8 burpee over the bar

This was really aerobically challenging- like FRAN challenging...

5 rounds even

Results:

Barbells for Boobs at BRCF

BARBELLS FOR BOOBS AT BLUE RIDGE CROSSFIT

TWO-PERSON team workout - run together, tag team in and out of movements as needed.

HELEN is THREE (3) rounds of:

• 400 meter run (partners run together) 
• 21 kettlebell swings (Rx 53/35#)- split 11/10 alternating
• 12 pull-ups- split 6/6

Team immediately moves on to perform:

GRACE - THIRTY (30) clean and jerks (Rx 135/95#) tag team in and out as needed.
Beginning with me, Becca and I both did sets of 5 (15 each)

Score is total time for the team to complete both workouts! 
12:24

Great fun for a great cause.  

5 min row and 5 min AMRAP

Training at noon

Row 5 min @ 90% aer:

1162m at 2:09 pace- started out too fast and crashed and burned in the middle.  5 min is a little longer than I anticipated.

(rest 5 min)

5 min @ 90% aer:

5 chin ups

10 squats

15 sit ups

20 double unders

4 rounds

Ready for a rest day.

Pwr clean EMOM, CGBP oh my...

Training at 9am

A. power clean - 3 reps - EMOM - moderate effort - 10 minutes

 95#, 100# x 3, 105# x 2, 110# x3, 115# x 1- underestimated myself at the beginning

B1. close grip bench press @ 30X1; 4-5 x 3; rest 2 min

75, 80, 85 all x 5 reps

B2. 1 arm db torso row @ 20X0; 4-7 x 3/arm; rest 2 min

30/35/40 all x 7 reps

C. DB back ext's @ 2022; 5-8 x 3; rest 90 sec

25/35/40 all x 8 reps

Felt good- good training day.

Snatch and OHS work

Training at 9:30am

A. power snatch x 1/OHS x 5; rest 2 min x 5 - building warm up sets

80#, 80, 85, 85, 85 (video) all by 5

B1. OHS @ 3211; 4-5 x 5; rest 20 sec

75,80, 85, 90, 90 (snatched each set to get into OHS position) 

B2. Pronated Medium Grip Chin Ups @ 21X0; 3-4 x 5; rest 3 min

3, 2, 3, 3, 3 all by BW-

C. KB front rack walking lunges - 1pd/h - 20 steps continuous x 4 sets; rest 90 sec

UB, UB, (10, 7, 3), (10, 6, 3)- Very challenging!

500m Row sprints

Training at 4p

Row 500 m @ 90% effort

rest 3 min x 5

(hold same "tough" output per set)

2:02.8
2:00.9
2:02.6
2:02.1
2:00.8

10/6/12- jerk work, thrusters and walking lunges

A. clean and jerk - 20 min tech work

(work on what you need most - volume at loads, TnG, set up and jerk position, foot position, etc...)

Only worked jerk today since I also did cleans yesterday, worked up to 120# felt solid

B1. Thruster TnG x 8; rest 60 sec - add per set - NO pauses!

Tng thrusters -70#, 75, 80, 85

B2. Wtd Pronated Grip Chin Ups @ 21X0; 2-3 x 4; rest 3 min

Pronated chin up 5#x1.1.1, 2.5# x 3, 2.5# x3, , 2.5# x 2

C1. BarBell walking lunges - 12 tough steps total; rest 10 sec

BB WL 75/85/95

C2. AMRAP Dips strict unweighted in 90 sec; rest 1 min x 4

Amrap dips in 90s - 12, 14, 15, 13

Thursday MAP 10/4/12

Training at 9a

10 min @ 90%:

5 ring push ups

5 toes to bar

10 double unders

10 rounds + 5+5

(rest 5 min)

10 min @ 90%:

5 burpees

5 chin ups

run 100 m

(rest 5 min)

8 rounds

10 min @ 90%:

5 ghd sit ups

5 KBS russian tough (36 kg)

row 10 long hard strokes

8 rounds

1 min row sprints x 6

Training at 9a

Row 1 min @ "just" below max effort

Rest walk 5 min x 6

(record meters per minute)

271m
275m
274m
282m-(video)  clearly I pushed a bit too hard here and couldn't quite recover
271m
266m

good workout

Squat cleans, push presses, rope climbs and DU

Training at 10a

A. squat clean x 4/push press x 1; rest 90 sec b/t sets x 4

85, 95, 105 (video), 100 (want to keep it very fast so went back down to 100#)

B. squat clean cluster - 1.1.1.1 x 5; rest 2 min - 10 sec b/t reps

110, 115, 115 (video), 120, 120 (video)

115# (above)

120# (below)

C1. standing press @ 12X1; 4-5 x 4; rest 2 min

65, 70, 75x2, 70

C2. rope ascent - 20' x 2/set x 4 sets; rest 2 min

 15' rope

D. AMRAP DU's in 10 min - when you fraction perform 5 T2B

AMRAP DUs: 109, 81, 102, 12, 59, 4, 58, 53, 40; 40 T2B; 518 total

Felt solid today- good training day. Onward.