CGBP, wtd C2B, NGHP, wtd dips + 3 RFT 20 KBS and 20 WB

Training at 8am

A.CGBP (3111) 10x3sets; r2m

70, 75 (did 65# first but then counted as a warm up)

B. WTD CTB 2-3x5; r3m

18, 20 all by 3, 22, 22, 15 x 2- went back down on the last set because my 2nd rep on the previous set was questionable.

C. BBNG high pulls (3111) 10x2; r2m

65#, 70 

D. Wtd dips 2-3x5;r2m

18, 20, 22, 22, 25 all by 3

+

3 RFT:

20 KBS (1.5pd)

20 wall balls (14# to 10')

7:04 but wall ball depth was poor.  I will have to work on that for sure.  I knew it was close, but not this close.  There were quite a few reps that were clearly shallow.  Yikes, onward.  

DL and Regional WOD 6

Sat

A. Dead lift (2011) 15-20 x2; rest 3 mins
145# x 20, 155# x 15- posterior chain still fatigued from DL workout

+
Regional wod #6 

With or without axle

100 DU
50 HSPU
40 T2B
30 S2O 100# (used a men's barbell)
100# BB front rack WL

15 minute time cap.

Completed 40' of the WL- definitely got much farther than I expected.   

Recovery Day

AD 10 minutes Z1

30 minute AMRAP at 80%

10' HS walk 
10 GHD
10 BE
200 m run
5 hang power cleans 75#
20 steps WL
5 ring push ups
25 DU

completed 5 rounds

Row 2k moderate- 2:20 pace

1.25 FS, Snatch off blocks, BTN push jerk (wide grip) and DL/ Bar MU tester

A. 1.25 Front squat 5x5; r2m

85, 105, 110, 95(video), 100(video)- went back down because was using my bounce

B. hang squat snatch - start below knee; 3,3,2,2,1,1;r3m

80, 85, 90 (video), 95, F at 100, 95 (video) power snatch

C.BTN push jerk; 2 reps on min for 10min use 60%1rm

used 75# for first 3, then 80#

+

6-5-4-3-2-1

DL (195#)

Bar MUs

10:25

MURPH

"Murph"
For time: 
1 mile Run/Row
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run/Row

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Time to beat from 9/3/12= 39:59

33:35 today

BS, Push Press, MU EMOM + Regionals Wod #7

May 26 - Sunday

A. Backsquat 20x1 - 15-20 reps x 2, rest 3 mins

95x20, 105x20

B. Push press 10, 3, 8, 2, 6, 1; rest 3 min

75x10, 95x3, 85x8, 105x2, 90x6, 110x1 - Tng

C. Muscle ups; 1-3 reps on the min for 10 mins

Practiced non-false grip MU with a spotter (Katie) and then did a few false grip

+ 

Regionals 2013 Individuals Workout #7 :

4 RFT:

2 rope climbs (15ft) - we only have a 10-12ft one at gym

100ft Sprint

4 Squat Cleans (225/135)- used 125#

100ft Sprint

14:00

the Squat cleans at 125 were all singles 

Regionals 2013 Team Event 4 + 1000m Row

10 min EMOM of advanced gymnastics skill of choice, do 1-3 reps on the min

Attempted MU but shoulder were WAY too sore.  Did a few bar MU as well.

Team Event 4 - 2013

Teams of 6 (3 Men, 3 Women)

For time, each member of the six-person team must complete the following:
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)

Time cap: 25 minutes

For this event, the 6-person team will begin on a starting mat. At the call of “3-2-1 ... Go!” the first team member will move forward and begin the set of wall balls. After the 30th wall ball, the athlete moves to the pull-up bar and completes 30 chest-to-bar pull-ups. Then, the athlete advances to the next mat and performs 30 one-legged squats, moving forward every 10 reps. Then, the athlete advances to the next mat and performs 30 one-arm dumbbell snatches, moving forward every 10 reps (the second and third male and second and third female members must bring the dumbbell back to the starting point prior to beginning their first sets). Once the 30 dumbbell snatches are complete, the athlete will move to the finishing mat.

All 6 athletes must perform each of the four drills in order, 3 men first, then 3 women. No member may leave the starting mat until the previous member is on the mat for one-legged squats after completing all 30 chest-to-bar pull-ups. At no point can members advance to the next station until the team member in front of them has moved on from that station. When the last female member completes her 30 one-arm snatches and joins the others on the finish mat, the workout is complete.We split into 2 teams of 5 since we had 10 people:
Denise, Daniel, Josh, Ed, Becca
John, Amber, Dawn, Jesse, Peter

I was the first one through on my team and finished at 10:21.  Our team finished first, John was the cleaner.  I went first because I was afraid the DB snatches would really slow me down.  That being said, the DB snatches weren't nearly as hard as I thought.

WBs - 20/10
CTBs - 9/ 5/ 3/ 5/ 4/ 4
Pistols were steady and unbroken alternating
DB snatches (50#) were slow and steady- not nearly as hard as I thought.

Rest exactly 10 mins, then
Cash out 1K Row for time 

4:18- not a PR but certainly didn't dig super hard until the end

BTNP, DL, and Squat Clean maxes + 10 RFT 10 T2B and 10 HR push ups

Last day of testing

May 24

A. BTN Press - build to max
80# x 1
B. Deadlift - build to max
220# x 1 (5# off PR)
C. Squat Clean - build to max
135#- (5# off PR)
+

10 RFT:
10 T2B
10 HR push ups
9:21- over 2:00 PR

Time to beat= 11:37, from 12/4/12

Recovery + Gymnastics circuit

Z1 pace on AD for 50 mins- only did 40 minutes before I had to coach the 5:30 class

every 10 mins get off and complete the following gymnastics circuit NFT:

5 wall balls- 14# 1st round, then 16# to 10' target
1-2 bar muscle ups- did 2 UB with a kip in between
3 pistols per leg
6 alternating dumbbell snatches (20-30#)- climbed to 45#, felt easy

OHS + 10 min amrap Snatch ladder

Training at 10am

A. OHS- build to a max

125#- could have gone heavier but wasn't comfortable with wide grip behind the neck jerk.  Something new to work on.


+

10 min amrap:
25 Snatch (75/45)- UB
25 Snatch (115/70)- completed ~4:10 in sets of 5
25 Snatch (155/95)- 16 reps here
25 Snatch (195/110)

made it through 16 snatches at 95#

Hero Wod Jerry + 10 min max rep DUs

"Jerry" for time - 1 mile run, 2K Row, 1 mile run, rest exactly 10 mins then 10 min max rep DUs (performed in sets of 25 UB)


Jerry time was 22:44, 1st mile was 5:59 (HUGE PR)- not sure of row time, but my pace was ~2:20, certainly went out hard on the mile and had a tough time keeping pace.  

All in a row!

21 sets of 25 UB DUs in 10 mins for a total of 525.  Felt good, feet were burning by the end.

PS, Snatch, CGBP + Squat Clean Elizabeth

May 20
starting second and final week of testing

A. Power Snatch - build to a tough single fast
95#- 5# off PR
B. Squat snatch - build to a tough single fast
90#- felt great
C. CGBP - build to a max fast
110#- PR by 5#
 +

21-15-9
Squat Clean (135/95)
Ring dips
9:54- yuck

4 RFT row, Bar MU, GHD, BE, squat cleans, PP, and WB

Training at 11a

500m row

+

4 rounds of:
2 Bar MU
14 GHD
14 BE
7 squat cleans 65#
7 push press 65#
7 WB 14# to 10' target

17:08

+

500m row cool down

BS, PC + PC CP battery test + 10 min Amrap-PS+DUs

May 18

Testing
A. BS- Build to a Max
195#- 15# PR

B. Build to a 1RM FS in 3 attempts
Didn't do
C. Power Clean build to a max in 8 mins
125#
D. Power Clean - Amrap in 4 mins 90% of C.
20 reps at 115#

+

10 min Amrap 15 PS (75/55), 30 DUs
5 rounds + 8 PS

30 MUs for time, 50 Strict HSPUs

A. 30 MUs for time (scale as needed - 15 for time, burpee variation, etc)

Goal was 15 for time until failing became the norm.  I finished 10 in 17:00, then got 1 more in 13:00 more so decided to call it.  The rep scheme looked like this:
1, f, 1, 1, 1, 1, 1, f, f, 1, 1, 1, f, f, 1, 1, f, f, f- called it here.
B. 50 Strict HSPUs for time
23:55, did 30 in 13:00 (old PR for 30 was 23:00)
+
1K Row for time
Scrapped the row and did the class wod instead:

9 power cleans (Use 60-70% of today’s best)

3 rounds of Cindy*

6 power cleans

2 rounds of Cindy

3 power cleans

1 round of Cindy

For time.

*Cindy is a CrossFit work-out where one round is equal to 5 pull-ups, 10 push-ups and 15 squats.

5:30 w/ 95#

30 min Z1 Row

Training at 9am

30 minute Z1 row

Average pace= 2:41
5620m

Conditioning class and 9am class + gymnastics skill work

Training at 8am

A1. Wtd box step up x 24 alternating x 3 
20#, 25, 30 all x 24
A2. SA dumb bell press 10-15 per arm x 3
20#, 25#, 30 x 10

2 Rounds of:

5 min AMRAP:

15 KB DL (used 80# KB)
10 Sit ups

rest 1 minute

5 minute AMRAP:
8 cals AD
8 plank burpees

~5+ rounds each

+

20 minute MU and Handstand walk practice- 
5 MU with only 2 fails, handstand walks becoming easier

+ 

Class WOD

AMRAP in 7 minutes of:

Ascending ladder 3, 6, 9, 12…

DB Thruster (NTE 45/35lbs)

Toes to bar

Almost completed the round of 15 T2B- ended with 87 reps 

FS max + Jackie

Training at 10a

A. Front squat - build to a max- 155#, ties PR
B. Build to a NGHP max- 80#
Calculated today my BS goal based on my other strength numbers- should be 235# based on my weighted pull up (which is 155#- BW + 40#), wow that's daunting!  Could be worse, Becca's needs to be 290#!+

Jackie

1,000m row  (4:26.5 at 2:13 pace)
50 thrusters @45#  did 30, then 10 and 10
30 pullups did sets of 5

Old PR= 8:36 w/ 35# bar

9:03 w/ 45# bar

Press max, Wtd Chin up Max + 10 RFT

Training at 4p

A1. Strict press - build to a max- 85#, ties PR

A2. weighted chin up - build to a max- 40# (5# PR)

+
10 Rounds for Time:
10 Chin ups
10 Box jumps - 24'/20'

8:06

Modified "Schmalls"

130511 Saturday “Schmalls”

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

WOD 

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups (Sub ring-rows or jumping pull-ups)- did 40 KBS
30 One-legged squats (Sub high RBSU)
20 Kettlebell swings, (NTE 1.5 pood)- did 20 pull ups
10 Handstand push-ups (Sub inverted or H/R push-ups)
Then,
Run 800 meters

for time.

Individuals may take this on solo or partner up to break up the reps.  If you do partner…partners may divide the reps as desired, but may not partition the run portion.  Work together throughout both 800m runs.

Post overall time, KB load and any modifications.

25:40

CP + EMOM

Training at 9am

A. Snatch Pulls 5,3,1 rest 2 mins
85#, 95#, 105# (video)

B. Backsquat @ 4011, 3,2,1,3,2,1 rest 2 mins
140#, 145#, 150#, 140# (video), 145# (video), 155# (video)




+

20 EMOM:
Odd: 2 Squat Snatch
Even: 2 MUs
focus on perfect form, crisp movements
Snatch x 2/ MU x 1 (unless F, then try for another)
f,f       65#
f, 1    70#
1       75#
f, 1    75#
f, f     80#
1      80#
f, 1   85# x 1, f
1      85#
1      90#
f, 1   90#

+

500m row for time.  1:54.9
Ugh... went out good, then went full out for the last 130m and died w/ about 20 m to go... onward.

60 min AD Z1

Training at 4p

AD 60 mins @ Z1, every 5 mins get off and complete 1 MU

Complete.  MU were:
F
F
1
F
1
1
F
F
1
1

5 fails and 5 MU

Yoke walk + 400m Sprints

Training at noon

Build to a tough Yoke walk 30m

255# 
+
4 sets of 400m Sprint @ 85%, rest 5x work period
1:41, 1:40, 1:34, 1:33

DL, BBNGHP, BP + EMOM

Training at 4p

A1. Deadlift @ 3010 5 reps x 5, rest 45s
Did 5, 4, 3, 2, 1- 
155 x 5, 175 x 4, 195 x3, 205 x2, 195 x 2 
A2. BB NG High Pull @ 3011 5 reps x 5, rest 3 mins
45, 55, 65, 70, 75 all x 5
B. Bench Press @ 30X1 2-3 reps x 4, rest 3 mins
90, 95, 100, 105 (old 1 RM PR) all x 3 
+
18min EMOM:
Power Cleans 3 tng fast turnover practice bring bar straight down to floor, don't stop on thighs
95, 95, 100, 105, 110, 110
4 Burpees to wall 6 inch reach
5 HSPUs - adjust as needed for what you need work on - kip?, parallete eccentrics?, parallete hspu?

parallete hspu to 4" deficit, all UB kipping (used 2 15# plates stacke don top of each other)

MAP 4

5 sets @ 80-90% of 2 min Amrap:
4 Box Jumps
30ft bear crawl
4 Atlas Stone Cleans (2 per side)- 50# stones
rest 2 mins
*start where you left off each set

(Rest 5 mins between blocks)

5 sets @ 80-90% of 2 min Amrap:
20 DUs
10 sit ups- subbed GHD sit ups
10 KBS- 1 pd
rest 2 mins
*start where you left off each set

(rest 5-7 mins between blocks)

5 sets @ 80-90% of  2 min:
Row for meters
rest 2 mins

Moved through, felt good.

BS, PP, Wtd CTB and EMOM

CP + Emom

May 3

A. BackSquat @ 4011, 4-6 reps x 4, rest 3 mins

130, 125, 125 all x 6, 130 x 4- started a bit too ambitious and was sacrificing depth so went back down
B. Push Press 5 + Push Jerk 3 x 3, rest 3 mins
75, 85, 95 C. Wtd CTB Pull ups @ 3010, 2-3 reps x 4, rest 2 mins
5#, 7.5#, 7.5#D. Accumulate  4 mins of side planks per side, at each break start to warm up for the emom
2:00 per side x 2
+

24 min EMOM:
2 Position Snatch tng- 65x2, 70x2, 75x3 (video), 80x1
Pistols 2 per leg
5 Ring push ups

2 Position Snatch demo video

Weighted RD PR and a quick, fun met con

Training at noon at CrossFit MouseTrap

10 minutes to find 1RM weighted ring dip.

45#- this was a surprising PR, haven't maxed out my dip in eons.

+

4 Rounds for time:

8 HSPU
12 Box jumps
15 Pull ups
20 DU

9:26- fun little met con,  did butterfly pull ups mostly in sets of 5, but had one set of 8 :)

+

Cash out of 50 Back Extensions w/ 25#
First set of 20, then 10, 10, 5, 5