Workouts

I will be keeping a record of the CrossFit and Olympic weightlifting workouts I perform, along with times and weights, as appropriate. I have completed four workouts as of today (8/29/2013), but I considered this my learning period for learning new moves/lifts.  I will post the workouts for the sake of record keeping, but I didn’t record my weights or times, unfortunately. My goal is to progress to the male prescribed weights for the CrossFit workouts. The sessions I’ve done so far, I’ve been doing below the female prescribed weights to make sure that I perform the movements properly. crossfit_class_alex I give credit to all of the workouts posted here to CrossFit Fortius.

5/26/2014

Murph (sub jumping pull ups) – 50:00 (didn’t finish last 53 reps + second run)

5/21/2014

Skill:
– Handstand / HSPU Progressions
[Adv: Deficit Practice / Handstand Walk Drills]
– Pistols Progressions
[Adv: Weighted Pistols Practice]

Strength:
Back Squats – 90% – 175#
[60/6  70/4  80/2  85/2  90/1]

WOD:
“The Jenne & Shaena”
In Teams of 2, Similar Ability
– 20 Minute AMRAP –
10 HSPU
20 GS Box Jumps
30 Alt. Leg Pistols
40 KB Swings

*One partner working at a time, each partner must perform half the reps of each movement

O/R: Box HSPU, 20″ Step-ups, Air Squats, Light Russian
Beg: Box HSPU, 20/16″, Asst. Pistols, 35/26# – 3+28 (53#)
Int: 24/20″, 53/35#
Adv: 30/24″, 70/53#

5/19/2014

Skill:
Clean Liftoff -> Clean Pull Progression

Strength:
Clean Pull + Power Clean + Front Squat – 83%
[50/4  60/3  70/2  80/2  83/2]

O/R and Beg:  Pull and Clean from Hang (HB)

WOD:
– 6 Minute AMRAP –
1 Deadlift
3 Goblet Squats
2,6…3,9…4,12…

Rest 3 Minutes

– 6 Minute AMRAP –
3 Burpees
6 Double Unders
6,12…9,18…12,24…

O/R: 65/45#, Air Squats, Singles
Beg: 115/75#, 35/26#, Singles (3x)
Int: 225/145#, 53/35# – 4 + 12 / 3 + 9 (185#)
Adv: 315/205#, 70/53#, Sub Muscle Ups for Burpees (1,2,3 etc. rep scheme)

[Compare to 1/20/14]

5/16/2014

Skill:
Toes to Bar Progressions
[Adv:  Bar MU Practice]

Strength:
Push Press – 90%
[60/5  70/3  80/2  90/1]
Back Squats – 85%
[60/10  70/6  80/5  85/4]

WOD:
– For Time –
50 Wallballs
30 Toes to Bar
15 Ring Dips
15 Strict Pullups
15 Ring Dips
30 Toes to Bar
50 Wallballs

[20 Minute Cap]

O/R: 30 Light Wallballs, 15 Knees above Waist, Dips off Box, Jump PU
Beg: 14/8#, Knees above Waist, Asst. Dips, Band Asst. Strict
Int: 20/14#
Adv: 20/14#, 10 Muscle Ups

5/15/2014

Weightlifting

Clean (Bkn-low) – 90% – 55 kg PR

[50/4 x 2 (26 kg)  60/3 (31 kg)  70/3 (37 kg)  75/2 (40 kg)  80/2 (43 kg)  85/1 (46 kg)  90/1 x 3 (49 kg)]

Power Jerk – 85% – 40 kg

[50/4 (23 kg)  65/3 (30 kg)  75/2 (34 kg)  80/2 (37kg)  85/1 x 3 (40kg)]

Clean Pull – 100% – 55 kg

[70/4 (37 kg)  80/4 (42 kg)  90/4 (47 kg)  100/3 x 2 (53 kg)]

5/13/2014

Weightlifting

Sh + Sn (HB) – 90/2 x x – 36 kg

Sn Pull (3 pos) – 100/3 x 4 – 40 kg

Sq – 85/3 x 2 – 70 kg

WOD

– For Time –

1000M Run

Rest 3 Minutes

– AMRAP in 5 Minutes –

1 Deadlift

2 GS Box Jumps

2 Deadlifts

4 GS Box Jumps

3,6…4,8…5,10…etc.

O/R: 400M Run, 95/44#, 20″ Step Ups

Beg: 135/88#, 20/16″ (4:53/30 subbed DL @ 205#)

Int: 225/145#, 24/20″

Adv: 315/205#, 33/27″

5/12/2014

Skill:

– Pullup Progressions

[Adv = CTB and Bar MU Work]

– Double Under Progressions

[Adv = Triple Under Practice]

Strength:

None – Work Thrusters up to ~70% for WOD Prep

WOD:

“Fran”

21-15-9 Reps

Thrusters

Pullups

[12 Minute Cap]

Rest 6 Minutes

“Annie”

50-40-30-20-10 Reps

Double Unders

Situps

[12 Minute Cap]

O/R: 45/33#, Jumping Pullups, Singles, Situps (1/2 the reps)

Beg: 75/44#, Band Asst Pullups, Singles (3x)

Int: 95/65#

Adv: 135/88#, CTB Pullups, V-Ups

Score: 12:08 (Beg) / 12:30 (Int)

4/29/2014-5/11-2014

Didn’t keep track of workouts

TeamFit Competition

4/28/2014

Skill:

Handstand Progressions

[Adv:  Handstand Walk Practice]

Strength:

Front Squat – MAX – 160#

[50/5  60/3  70/2  80/2  90/1  95/1  test/1]

O/R: Light triples for technique

Beg: Work to heavy-ish single

WOD:

– 10 Minute AMRAP –

5 HSPU

10 Alt. Leg Pistols

15 Pullups

Rest 3 Minutes

– For Time –

25-20-15-10-5 Reps

Double Unders

V-Ups

[7 Minute Cap]

Score: 4/7:10

O/R: HR Pushups, Air Squats, Jumping PU, Singles, Situps

Beg: Box HSPU, Asst Pistols, Asst. PU, Singles (3x), Situps

Int: As Written

Adv: 5″ Deficit HSPU, DU’s Unbroken

4/27/2014

WOD:

“Nancy”

5 rounds for time

400 m Run

15 Overhead Squats (subbed for back squats) – 95#

Time: 19:26

4/25/2014

Skill:

Pullup Progressions

[Adv: 3 sets of Bar MU’s for Max Reps]

Strength:

Deadlifts – 90% – 235#

[50/10  60/8  70/6  80/3  90/1×4*]

*Exactly 1 minute rest between sets at 90%

WOD:

– EMOTM until Failure –

1 Pullup

2 Double Unders

*Add 1 Pullup and 2 DU’s per minute

O/R: Jumping Pullups, Singles (13 Min. Max)

Beg: Band Asst PU, Singles (2x)

Int: As written – 5 + 12

Adv: CTB Pullups

4/22/2014

Weightlifting

Snatch

Clean and Jerk

Back Squats

WOD

– For Time –

1 Mile Run (Fortius Mile) – 8:13 PR

Rest about 3-5 Minutes

– For Time –

1000M Row – 4:12 PR

4/21/2014

Skill:

Clean Liftoff -> Clean Pull

Strength:

Clean Pull + Pwr Clean + Front Squat – 83% – 100#

[50/3  60/3  70/2  80/1  83/1×2]

WOD:

– 3 x 3 Minute AMRAP –

3 Hang Power Cleans

15 Pushups

3 Push Presses

15 V-Ups

Rest 2 Minutes

*Pick up each round where left off

O/R: 45/33#, Situps

Beg: 95/65#, Situps

Int: 135/88#, HR Pushups – 3 + 18 (Int 95#)

Adv: 185/120#, Ring Dips, Toes to Bar

Note: 95# was hard for push press, but easy for the cleans

4/19/2014

Open Gym

Tested Deadlift – 255# PR

WOD written by Bogey

4/18/2014

Weightlifting

Clean and Jerk – test – 47 kg (103.4#) PR (50 kg clean, failed at Jerk)

Clean Pull – 105% – 55 kg  (121#)

Back Squat – 90% (2×2) – 75 kg (165#)

4/17/2014

Rest

4/16/2014

Skill:

Thruster Technique Review

Rowing Technique

Strength:

Thruster (from Rack) – MAX – 105# PR

[50/5  60/3  70/2  80/1  90/1  95/1  test/1]

Clean Deadlifts – 100% – 135#

[60/5  75/3  90/3  100/3×2]

O/R & Beg: Work technique in both

WOD:

– 4 Minutes –

Find Max Height Box Jump

then…

– For Time –

500M Row

Rest 2 Minutes

– For Time –

500M Run

O/R: Box Jump Practice

Beg: As Written

Int: As Written

Adv: As Written / 24″, 1:51, 2:23

4/15/2014

Weightlifting

Power Snatch + Front Squat + Push Press

WOD

– 3 Rounds –

20 KB Swings

30 Burpees

40 Situps

50 Double Unders

Rest 3 Minutes

Score will be slowest round, 25 Minute Cap

O/R: 10 Light Russian, 15 Asst. Pullups, 20 Situps, 50 Singles

Beg: 35/26#, Singles (3x)

Int: 53/35# – 10 minutes +

Adv: 70/53#, KB Facing Burpees, V-Ups, 100 Double Unders

4/14/2014

Skill:

Snatch Liftoff -> Snatch Pull -> Drop Snatch

Strength:

Snatch + Overhead Squat – 90% – 77#

[50/3+3 60/2+2 70/2+2 80/1+1 85/1+1 90/1+1]

O/R & Beg – Hang Power Snatches, moderately heavy

WOD:

“Amanda”

9-7-5 Reps

Squat Snatches

Muscle Ups

O/R: 45/33# Hang Pwr Snatches, Jumping Pull-ups (2x)

Beg: 95/55#, Band Asst. CTB Pull-ups (2x) – 15:03 (67#, black band)

Int: 115/75#, CTB Pull-ups (2x)

Adv: 135/95#

4/10/2014

Weightlifting

4/8/2014

Weightlifting

PSn + OHS

Sn Pull

Squat

WOD

“Cindy”

– 20 Minute AMRAP –

5 Pullups

10 Pushups

15 Air Squats

O/R:  10 Minutes, Jumping PU, Asst. Pushups

Beg:  Band Asst. Pullups (blue band + HR Push ups) – 11 + 16

Int:  As Written

Adv:  HR Pushups

4/7/2014

Skill:

Snatch Technique Review

Dip and Drive for Push Press

Strength:

None – WOD Prep

WOD:

“Fortius Total”

– 10 Minutes, Each Lift, to Establish Max (30 Minutes Total) –

Snatch

Push Press

Front Squat

2 Minute Rest/Transition between Lifts

Score: 87 + 105 + 170 = 362

4/5/2014

Jackie

1000m row

50 thrusters (45#)

30 pull ups (used blue band)

Time: 14:21

4/4/2014

Skill:

KB Clean and Press Progressions

Pistols Progressions

Strength:

Back Squats – 85% – 165#

[50/6  60/4  70/3  80/2  85/2×4]

WOD:

– 17 Minute AMRAP –

5 One Arm KB Push Press (each arm, 10 total)

5 Strict Pullups

10 Alternating Leg Pistols

20 Situps

250M Run

O/R: 45/33# Bar, Jumping PU, Air Squats

Beg: 26/18#, Band Asst Strict, Asst Pistols – Score: 3+40 (6 strict pullups, the rest with blue band)

Int: 53/35#

Adv: 70/53#, V-Ups

4/3/2014

Olympic weightlifting

4/1/2014

Olympic weightlifting + Yoga

3/31/2014

Skill:

Kip / Pullup Progressions

(Adv: CTB and Bar MU Practice)

Strength:

Front Squat – 85% – 135#

[50/6  60/4  70/3  80/2  85/2×6]

*1 Minute Rest in between sets at 85%

WOD:

– For Score (3 Different Scores) –

Tabata Pullups

Rest 1 Minute

Tabata HR Pushups

Rest 1 Minute

Tabata Double Unders

O/R: Jumping PU, Mod Pushups, Singles

Beg: Jumping/Band Asst PU, Singles

Int: As Written (band assisted) 32/60/45

Adv: CTB Pullups, Clapping Pushups

[Compare to 1/13/14]

3/11/2014 – 3/30/2014

Finals and Spring Break – didn’t keep track of workouts

14.5

For time

21-18-15-12-9-6-3 reps of:

Thrusters, 95 / 65 lb.

Burpees

Score: 10 thrusters

14.4

60-calorie row

50 toes-to-bars – only able to do 1 TTB =(

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

14.3

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps – finished 6 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch

3/10/2014

Skill:

Squat Mechanics Review

Strength:

Back Squats – 95% – 185# PR

[50/5  60/3  70/2  80/2  90/1  95/1]

WOD:

– For Time –

Fortius Mile (1 Mile Run)

75 KB Swings

Fortius Mile (1 Mile Run)

[25 Minute Cap]

O/R: 400M Run, 35 Russian Swings, 400M Run

Beg: 1000M Runs, 53/35#

Int: 53/35# – 25:18 (53# for 25 KB Swings, 35# for the rest)

Adv: 100 Swings (70/53#)

3/9/2014

More OHS mobility work +short “fun” WOD

Yoga

3/8/2014

Outdoor partner WOD

3/7/2014

Mobility work for OHS – wasn’t able to do 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95#)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

3/5/2014

Skill:

High Hang Snatch Pull / Positioning

Snatch Press -> Sn PP -> Overhead Squat (OHS)

Strength:

Snatch (HB) + OHS – 80% – 60# (went down as far as my poor mobility would let me for OHS)

[50/3+3  60/2+2  70/2+2  75/1+2  80/1+1]

WOD:

“Helen”

– 3 Rounds for Time –

400M Run

21 KB Swings

12 Pullups

O/R: 250M Run, Light Russian, Jumping PU

Beg: 35/26#, Band Assist PU

Int: 53/35# (blue band asst. pull ups) – 14:52 PR

Adv: “Super Helen” 70/53#, Bar Muscle Ups

3/3/2014

Skill:

Handstand Progressions

Strength:

Front Squat – Test – 165# PR

[50/5  60/3  70/2  80/2  90/1  95/1  test/1]

WOD:

– For Total Time (including rest) –

9-7-5 Reps

HSPU

Strict Pullups

Rest 3 Minutes

21-15-9 Reps

Plate Burpees

Goblet Lunges

O/R: HR Pushups, Jumping PU, Burpees, Static Lunges

Beg: Box HSPU, Band Assist Strict, 25/11#, 53/35# – Time – 18:18

Int: 35/25#, 70/53#

Adv: 8″ Deficit HSPU, Ring Muscle Ups, 45/35#, 135/88# Front Rack Lunges

2/28/2014

Open WOD #1

– 10 Minute AMRAP –

30 Double Unders

15 Power Snatches (75/55#)

Score: 54

2/27/2014

Skill:

Split Jerk Technique

Thrusters Review (Pre-WOD)

Strength:

Front Squat + Jerk – 85% – 85#

[50/3+3  60/2+2  70/2+2  80/2+1  85/(1+1)x2]

WOD:

– EMOTM for 7 Minutes –

5 Thrusters

5 V-Ups

Rest 2 Minutes, Change Weights

– EMOTM for 7 Minutes –

5 Front Squats

5 Bar Over Burpees

O/R: 45/33#, Situps, 65/44#, Step Over Burpees

Beg: 95/55#, Situps, 115/75#, Step Over Burpees – 10 (67#, V-ups, 78#, Bar Over Burpees)

Int: 115/75#, 155/100#

Adv: 155/100#, 185/120#

2/25/2014

Skill:

Clean Liftoff -> Clean Pull -> Drop Clean Drill

Pistols Progressions (Pre-WOD)

Strength:

Power Clean – Test – 105# (didn’t test today, not feeling it)

[50/5  60/3  70/2  80/2  90/1  95/1  test/1]

WOD:

– 7 Minute AMRAP –

10 Alternating Leg Pistols

15 Burpees

30 Double Unders

O/R: Air Squats, Singles

Beg: Asst. Pistols, Singles (3x)

Int: As Written – 1 +30  (Asst. Pistols, first time doing DU’s in a WOD!)

Adv: Weighted Pistols (53/35#), HR Burpees

2/24/2014

Skill:

Handstand / HSPU Progressions

Strength:

Strict Press – 95% – 92# PR

[50/5  60/3  70/2  80/1  90/1  95/1]

WOD:

“Nate”

– 20 Minute AMRAP –

2 Muscle Ups

4 HSPU

8 KB Swings

O/R: 10 Minutes (4 Ring Rows, HR Pushups, Light Russian Swings)

Beg: 4 Jumping PU, Box HSPU, 53/35# (10 rounds)

Int: 4 CTB Pullups, 70/53#

Adv: 70/53#

2/23/2014

Easy hike with Harry

2/22/2014

Battle at the Barracks!

2/21/2014

Easy Strength and WOD to get blood flowing

2/19/2014

Competition Prep

2/18/2014

Run with Harry + Strength work

2/16/2014

Work up to 3RM Front Squat for Battle at the Barracks

Pull-up work

2/15/2014

Practice for Battle at the Barracks WOD #1

2/14/2014

Skill:

Double Under Practice

(Adv: Triple Under Practice/Progressions)

Strength:

None – WOD Prep (warmup back squat up to weight for WOD)

WOD:

“The Ryan”

– For Time –

150 Double Unders

20 Back Squats (Rack)

1 Mile Run

O/R: Singles, 95/65#, 800M Run

Beg: Singles (3x), 135/88# – 18:36

Int: Bodyweight

Adv: Bodyweight + 25%

2/11/2014

Skill:

Handstand/HSPU Progressions

Strength:

Back Squat – 90% – 155#

[50/7  60/5  70/4  80/3  85/2  90/1×3]

WOD:

– For Total Time, Including Rest –

15-12-9 Reps

HSPU

Deadlifts

Rest 4 Minutes

9-12-15 Reps

Push Press

Toes to Bar

[18 Minute Cap]

O/R: Box HSPU, 95/55#, 44/33#

Beg: Box HSPU, 185/120#, 95/55#, Knees Above Waist – 72 reps (DL – 80% of max, PP – 95% of max)

Int: 225/145#, 135/88#

Adv: 5″ Deficit, 275/175#, 165/105#

2/10/2014

Skill:

Ring Work – Rows, Dips, MU Progressions

(Adv:  Accumulate 20 MU’s, limit 5 sets)

Strength:

Clean (HB) – 90% – 105#

[50/4  60/3  70/2  80/2  85/1  90/1×2]

WOD:

12.1 Open WOD

– 7 Minute AMRAP –

Burpees (to a 6″ target)

O/R: 4 Minutes

Beg: As written

Int: As written

Adv: As written – 64

2/9/2014

Gymnastics at Flip Force

2/7/2014

Skill:

Snatch Press -> Sn PP -> Sn Balance Progression

HSPU Progressions

Strength:

Snatch Balance + OHS – 80%

[50/3+3  60/2+2  70/2+1  75/1+1  80/(1+1)x2]

WOD:

– 5 Minute AMRAP –

5 HSPU

10 GS Box Jumps / Step Ups*

Rest 3 Minutes

– 5 Minute AMRAP –

3 Muscle Ups

12 Alternating Leg Pistols

*Alternate between the two movements each round

O/R: Plate Presses, Step Ups, Dips off Box, Air Squats

Beg: Box HSPU, 20/16″, 12 HR Pushups, Asst. Pistols – don’t remember scores, did asst. ring dips

Int: 24/20″, 9 Ring Dips

Adv: 15 HSPU/15 Box Jumps 24/20″

2/6/2014

Skill:

Snatch Press -> Sn PP -> Sn Balance Progression

HSPU Progressions

Strength:

Snatch Balance + OHS – 80% – (subbed snatch push press and squatting as far as my poor mobility would allow) 55#

[50/3+3  60/2+2  70/2+1  75/1+1  80/(1+1)x2]

WOD:

– 5 Minute AMRAP –

5 HSPU

10 GS Box Jumps / Step Ups*

Rest 3 Minutes

– 5 Minute AMRAP –

3 Muscle Ups

12 Alternating Leg Pistols

*Alternate between the two movements each round

O/R: Plate Presses, Step Ups, Dips off Box, Air Squats

Beg: Box HSPU, 20/16″, 12 HR Pushups, Asst. Pistols (subbed 9 assisted ring dips for HRPU) – 4 + 6/2 + 9

Int: 24/20″, 9 Ring Dips

Adv: 15 HSPU/15 Box Jumps 24/20″

2/5/2014

Skill:

Clean Liftoff -> Pull

Power Jerk -> Split Jerk Progressions

WOD:

Clean & Jerk – 85% – 95#

[50/4  60/3  70/2  80/2  85/1×3]

WOD:

– EMOTM for 8 Minutes –

EVEN:

3 Squat Cleans

5 KB Swings

ODD:

3 Shoulder to Overhead

5 KB Swings

O/R: 45/33#, Light Russian

Beg: 95/65#, 35/26# (switched to 66# after 4 rounds, missed rounds 5 and 6)

Int: 135/88#, 53/35#

Adv: 185/120#, 70/53#

2/4/2014

Skill:

Double Under Practice

(Advanced: Triple Under Practice)

Strength:

Strict Press – 80% – 70#

[60/4  70/3  80/3×2]

Deadlift – 80% – 185#

[60/8  70/5  80/3×2]

*Alternate between movement per set, target ~1 minute rest between sets

WOD:

Partner WOD

Teams of 2, Same Gender

– For Time –

30-25-20-15 Reps

Goblet Lunges

Toes to Bar

100-80-60-40 Reps

Double Unders

Wallballs

*Alternate reps as desired, 1 partner working at a time

[25 Minute Cap]

O/R: Static Lunges, Knees Above Waist, Singles, 8/4#

Beg: 53/35#, Knees Above Waist, Singles (x2), 14/12# – didn’t complete the last 5 wallballs (paired with Donny, singles (x1), and 8# ball (because of elbow pain))

Int: 70/53#, 20/14#

Adv: 135/88# Front Rack, 20/14#

2/3/2014

Skill:

Kip / Pullup Progressions

(Advanced: 3 sets of 8 Bar MU’s, 60 sec. rest)

Thruster Technique & Practice

Strength:

Front Squats – 80% – 120#

[60/6  70/4  80/3×5]

WOD:

– For Time –

15 Thrusters

2 Rounds of Cindy

12 Thrusters

2 Rounds of Cindy

9 Thrusters

2 Rounds of Cindy

[12 Minute Cap]

O/R: 45/33#, Jump Pullups, Asst. Pushups

Beg: 65/45#, Band/Jump Pullups – 186 reps (sub ring rows)

Int: 95/65#

Adv: 135/88#, (10,15,20 rep) Cindy

2/1/2014

Competitor WOD

New deadlift PR – 235#

1/31/2014

Skill:

Ring Work (Rows, Dips, MU Progressions)

L-Sit Review

Strength:

Power Jerk – 98% – 100# PR

[50/3  60/3  70/2  80/2  87/1  93/1  98/1]

WOD:

– 3 Rounds for Total Reps –

1 min. Ring Dips

1 min. GS Box Jumps

1 min. L-Sit (Paralet)

1 min. Wallballs

1 min. Rest

*2 sec. = 1 rep for L-sits

O/R: Dips off Box, 20″ Step Ups, Situps, 8/4#

Beg: Band Asst. Dips, 20/16″, V-Ups, 14/12# – Score: 162

Int: 24/20″, 20/14#

Adv: Ring MU, 30/24″, L-Sit (Rings), Sub Rope Climbs

1/30/2014

Skill:

Snatch Liftoff -> Snatch Pull

Snatch Press -> Snatch PP -> OHS Progression

Strength:

Snatch – 98% – 55# (worked on form/technique)

[50/4  60/3  70/2  80/2  87/1  93/1  98/1]

WOD:

-EMOTM for 12 Minutes –

EVEN:

3 Power Snatches (HB)

6 Deadlifts

ODD:

3 Overhead Squats

6 Bar Over Burpees

O/R: 55/33#, Step Over Burpees (KB Swings instead of DL, Power Snatches instead of OHS) – 8 rounds

Beg: 65/44#, Step Over Burpees

Int: 115/75#

Adv: 155/100#

1/28/2014

Skill:

Double Under Practice

Clean Liftoff -> Clean Pull

Strength:

Clean – 98% – 115# PR

[50/4  60/3  70/2  80/2  90/1  98/1  80/3]

WOD:

– 5 Minute AMRAP x 2 –

25 Burpees

25 Goblet Squats

Max Double Unders with Remaining Time

Rest 3 Minutes between AMRAPs

*Score is total double unders completed

O/R: Air Squats, Singles

Beg: 53/35#, Singles

Int: 70/53# (53#) – 11

Adv: Burpee on Plate (45#), 135/88# Front Squats

1/27/2014

Skill:

Kip / Pullup Progressions

(Bar MU for Advanced)

Strength:

Strict Press – 95% – 85# PR

[60/5  70/3  80/2  90/1  95/1]

Romanian Deadlift – 95% (based off your Front Squats 1RM) – 145#

[60/5  80/3  95/3×3]

*Alternate strength movements (i.e. do a press set then a deadlift set and so on…)

WOD:

“Helen”

– 3 Rounds for Time –

400M Run

21 KB Swings

12 Pullups

O/R: 250M Run, Light Russian, Jumping PU

Beg: 35/26#, Band Assist PU

Int: 53/35# (Blue band PUs) – 19:44

Adv: 70/53#, Bar MU’s

1/24/2014

Clean Pull + Clean – 85% – 88#

[50/4  60/3  70/3  75/3  80/2  85/2×2]

Back Squat – 90% – 154#

[50/6  60/4  70/3  80/3  85/3  90/1  85/2]

Push Press – 70% – 77#

[50/8×2  60/4  70/4×2]

1/23/2014

Rest

1/22/2014

Skill:

Snatch Pull (3 Position – HB, Bkn, Bkn-low)

Overhead Squat Progression

Strength:

Snatch (HB) – 83% – 70#

[50/4  60/3  70/3  80/2  83/2×3]

WOD:

– 2 Minute AMRAP x 2 –

3 Overhead Squats

10 Ring Dips

Rest 2 Minutes between AMRAP’s

Rest 2 Minutes

– 2 Minute AMRAP x 2 –

Static Front Rack Lunges (per leg)

10 Plate Burpees

Rest 2 Minutes between AMRAP’s

*Score is TOTAL amount of reps completed over all 4 AMRAP’s

O/R: 45/33#, Dips off Box, Burpees

Beg: 95/55#, Dips off Box, Burpees – 81 (PVC pipe, asst. dips, 70#, 25# plate)

Int: 135/95#, 35/25#

Adv: 175/115#, 45/35#

1/21/2014

Skill:

Dip & Drive for Push Press

Strength:

Push Press – 83% – 85#

[50/5  60/4  70/3  80/3  83/2×3]

WOD:

– For Time –

40 KB Swings

30 V-Ups

1000M Run

30 KB Swings

20 V-Ups

400M Run

20 KB Swings

10 V-Ups

250M Run

10 KB Swings

5 V-Ups

[20 Minute Cap]

O/R: Light Russian, Situps, 250M run for all

Beg: 35/26#, Situps

Int:  53/35# – Time – 17:27 (35#)

Adv:  70/53#, Toes to Bar

1/20/2014

Skill:

Double Under Practice

Deadlift Technique Review

Strength:

Back Squats – 83% – 133#

[50/8  60/6  70/4  80/3  83/3×4]

WOD:

– 6 Minute AMRAP –

1 Deadlift

3 Goblet Squats

2,6…3,9…4,12…

Rest 3 Minutes

– 6 Minute AMRAP –

3 Burpees

6 Double Unders

6,12…9,18…12,24…

O/R: 65/45#, Air Squats, Singles

Beg: 115/75#, 35/26#, Singles (3x) – 4+7, 4+7 (155#,53#)

Int:  225/145#, 53/35#

Adv:  315/205#, 70/53#, Sub Muscle Ups (1,2,3…) for burpees

[Compare to 11/19/13]

1/17/2014

Skill:

Toes to Bar Progressions

Strength:

Deadlifts – 90% – 205#

[50/5  60/3  70/2  80/2  85/2  90/1×2]

WOD:

Partner WOD

Teams of 2, 1 Working at a Time

– For Time –

20 Wall Walks

40 GS Box Jumps

60 Toes to Bar

80 KB Swings

100 Goblet Squats

120 Partner Med Ball Situps

Time – 22:19 (19 added for reps not completed)

[22 Minute Cap, Break up Reps as Desired]

O/R: Plate Press, Step Ups, Knees above Waist, Light Russian, Situps

Beg: 20/16″, Knees to Elbow, 35/26#, 20/14#

Int: 24/20″, 53/35#, 20/14#

Adv: Bar MU’s, 30/24″, 70/53#, 20#

1/15/2014

Weightlifting – Clean work up to 88#

1/14/2014

Skill:

Snatch Liftoff ->Snatch Pull Progression

Ring Dip Practice (MU Practice / Progressions for ADV)

Strength:

None – WOD Prep, work up to the snatch weight you are using for the WOD

WOD:

“The Ogar”

– 12 Minute AMRAP –

3 Snatches

1 Muscle Up

12 Wallballs

O/R:  45/33# (Hang Snatch), 4 Dips from Box, 8/4#

Beg:  95/55#, 4 Band Assist Ring Dips, 20/14# (66# snatch, 12# wallballs)

Int:  135/88#, 4 Ring Dips, 20/14#

Adv:  175/113#, 20/14#

1/13/2014

Skill:

Kip / Pullup / CTB Pullup Progressions

(Bar MU Practice for Advanced)

Strength:

Front Squat – 90% – 150# PR

[50/4  60/3  70/3  75/3  80/2  85/2  90/2×2]

WOD:

– For Score (3 Different Scores) –

Tabata Pullups

Rest 1 Minute

Tabata HR Pushups

Rest 1 Minute

Tabata Double Unders

O/R: Jumping, Mod Pushups, Singles

Beg: Jumping/Band Asst, Singles

Int: As Written

Adv: CTB Pullups, Clapping Pushups

1/10/2014

Skill:

Power Jerk -> Split Jerk Progression

Pistols Progression

Strength:

Front Squat + Jerk – 85%

[50/4+4  60/3+3  70/2+2  80/2+1  85/2+1] – 85#

WOD:

– 4 Rounds for Time –

10 Burpee Box Jumps / 10 Plate Burpees*

10 Alt Leg Pistols

25 Wallballs / 25 Goblet Squats*

250M Run

[16 Minute Cap]

*Alternate movements each round

O/R: Step Ups, 11/5#, Air Squats, 8/4#, Light KB

Beg: 20/16″, 25/11#, Asst. Pist, 14/12#, 35/26# – 3 + 4

Int: 24/20″, 35/25#, 20/14#, 53/35#

Adv: 30/24″, Sub 4 Rope Climbs, Weighted Pist, 20/14#, 70/35#

1/8/2014

Strength:

Back Squat – 80% – 135#

[50/8  60/4  70/3  80/2×5]

WOD:

– EMOTM for 14 Minutes –

Even:

4 HSPU

8 KB Swings

Odd:

6 Ring Dips

12 Situps

O/R: Plate Press (45/25#), Light Russian, Dips on Box, 6 Situps

Beg: Box/AbMat HSPU, 53/35#, Band Asst. Dips 

Int: 70/53#

Adv: Strict HSPU, 70/53#, Med Ball Situps (20/14#)

1/7/2014

Skill:

3 Position Clean Pull

Clean Liftoffs

Strength:

3 Position Clean (HB/Bkn/Floor) – 85% – 87#

[50/2  60/2  70/1  80/1  85/1] *Each rep includes the entire 3 positions, however they do not need to be “unbroken”

WOD:

– 5 Minute AMRAP –

3 Deadlifts

2 Front Squats

1 Clean & Power Jerk

*Record total reps and load used

Score: 29

Rest 1 Minute

– For Time –

1000M Run

Time – 4:47

O/R: 65/44#, No Power Jerk

Beg: 95/65#

Int: 70-75% of Max C&J (completed at 81%)

Adv:  85-90% of Max C&J, Run w/ Med Ball (20/14#)

12/8/2013 – 1/5/2014

After the Reindeer Games, I had to deal with finals, so I didn’t really keep track of my workouts. Then, after finals, I went driving all over California to visit family and friends and didn’t work out at all. But, I will get myself back on track soon!

12/7/2013

Reindeer Games

Workout 1:

21 – 15 – 9

Shoulder to Overhead 75#

Situps

Time – 5:44 (44 seconds added for uncompleted reps)

Workout 2:

Clean + 2 Front Squats – 95#

Workout 3:

100 Single Unders (Beast Cable)

20 Deadlifts 155#

40 Goblet Squats 30#

20 Burpee Step-ups 20″

20 Alt. Dumbbell Snatches 30#

20 Jumping Pull-ups

Time – 11:31

12/6/2013

Active Rest

12/4/2013

Skill:

Ring Work (3 sets of Rows and Dips, MU for Advanced)

Handstand Progressions

Strength:

Front Squats – 75%

[50/5  60/4  70/3  75/2×6]

*30 sec rest between sets at 75%

WOD:

– 3 Rounds for Total Time –

5 Strict Pullups

10 HSPU

Rest 1 Minute

1000M Run

O/R:  Ring Rows, Box HSPU

Beg:  Band Assited Strict, Box/Ab Mat HSPU

Int:  As Written

Adv:  10 Pullups, Parallet HSPU (5″), Med Ball Run (20/14#)

12/2/2013

Skill:

Double Under Practice

Kipping -> Pullup -> Butterfly Pullup Progression

Strength:

Back Squats – 75% – 125#

[50/8  60/6  70/5  75/4×4]

WOD:

– For Time –

100 Double Unders

20 Deadlifts

30 Goblet Squats

40 KB Swings

30 Burpees

20 Pull Ups

O/R: Singles, 95/55#, Light, Jumping Pullups

Beg: Singles (3x), 155/95#, 35/26#, Band Assist Pullups

Int:  225/145#, 53/35#, Bar Over Burpees

Adv:  275/175#, 70/53#, Bar Over Burpees, Bar Muscle Ups

Time – 17:56 (Beg, 125#, BOB, Jumping Pullups)

11/30/2013

Competition WOD

11/26/2013

Skill:

Dip & Drive Drills for Press

Strength:

Push Press – 90%

[50/4  60/3  70/2  80/2  85/1  90/1×2]

WOD:

– 5 Minute AMRAP –

25 Wallballs

25 V-Ups

Rest 3 Minutes

– 5 Minute AMRAP –

5 Deadlifts

3 Shoulder to Overhead

O/R: 12/4#, Situps, 45/33#

Beg: 14/8#, Situps, 95/55#

Int: 20/14#, 135/88#

Adv: 2 for 1 Wallballs, Toes to Bar, 185/120#

11/25/2013

Skill:

Handstand Pushup Progressions

Pistols Progressions

Strength:

Front Squats – 90% – 118#

[50/5  60/3  70/3  80/2  90/1×2]

WOD:

“Mary”

– 20 Minute AMRAP –

5 HSPU

10 Alt Leg Pistols

15 Pullups

O/R: 10 Minutes, Pushups, Air Squats, Jumping Pullups

Beg: Ab Mat/Box HSPU, Goblet Squats (53/35#), Band Asst Pullups

Int:  As Written

Adv:  Parallet HSPU, CTB Pullups

11/23/2013

Competitor WOD – Reindeer Games Workout 3

Score: 12:18 (Didn’t complete all pullups)

11/21/2013

Skill:

Snatch Push Press -> OHS Progression

Strength:

Overhead Squats – 80% – worked on mobility + RDL

[50/4  60/3  70/3  80/2×2]

WOD:

– EMOTM for 12 Minutes –

EVEN:

(30 Sec Work)

3 Hang Power Snatches

Max Bar Over Burpees

ODD:

(30 Sec Work)

2 Overhead Squats

Max Bar Over Burpees

*Score is total burpees over the 12 rounds.  You will have 30 seconds of each minute to complete the snatches/OHS then do as many burpees as possible in remaining time left.  You must rest the remaining 30 seconds.

O/R:  45/33#, 45/33# Back Squats, Pushups

Beg:  85/55#, 85/55#, H.R. Pushups

Int:  135/88#, 155/103#

Adv:  165/105#, 195/125#

Score: 83#, 25 (did cleans and front squats instead of snatches and OHS)

11/20/2013

Skill:

Clean Liftoff -> Pull Progressions

Strength:

Clean Pull + Clean – 80% – 83#

[50/4  60/3  70/3  80/2×3]

WOD:

– 10 Rounds for Time –

1 Power Clean

10 Wallballs

5 V-Ups

[15 Minute Cap]

O/R:  65/44#, 12/4#, Situps

Beg:  95/65#, 20#(9′)/12#

Int: 165/105#, 20/14#

Adv:  225/145#, 20/14#, Toes to Bar

Time – 14:34, 83#, 14#

11/19/2013

Skill:

Double Under Practice (Triple Under for Adv)

Deadlift Technique Review

Strength:

Back Squats – 80% – 128#

[50/6  60/4  70/3  80/3×3]

WOD:

– 6 Minute AMRAP –

1 Deadlift

3 Goblet Squats

2,6…3,9…4,12…

Rest 3 Minutes

– 6 Minute AMRAP –

3 Burpees

6 Double Unders

6,12…9,18…12,24…

O/R: 65/45#, Air Squats, Singles

Beg: 115/75#, 35/26#, Singles (3x)

Int:  225/145#, 53/35#

Adv:  315/205#, 70/53#, Muscle Ups (1,2,3… instead of 3,6,9…)

* Score is total reps for each AMRAP

Score: 4 + 3, 4 (123#, 53#, singles)

11/17/2013

Workout at gymnastics gym

11/16/2013

Competition prep

Clean + 2 Front Squats – 55-95#

WOD

11/15/2013

Skill:

1) Pistols Progressions

2) Clean Pull -> Drop Clean Review

Strength:

Front Squat – 95% – 131# PR

[50/5  60/4  70/3  80/2  90/1  95/1×2]

WOD:

– 10 Rounds For Time –

6 V-Ups

4 Alternating Leg Pistols

2 Squat Cleans

Then…

1000M Run (once)

[15 Minute Cap]

O/R: Situps, 6 Air Squats, 6 Russian KB Swings, 400M Run

Beg: Situps, Asst Pistols, 95/55# Hang Pwr Clean + F. Squat

Int: 165/105#

Adv: TTB, Weighted Pistols (35/18#), 225/145#

Score: 10 rounds + 500m (Assisted Pistols, 77#)

11/12/2013

Skill:

Ring Work

(3 Sets of Rows and Dips, MU for Advanced)

Strength:

Back Squat – 95% – 160#

[50/5  60/3  70/3  80/2  85/2  90/1  93/1  95/1]

WOD:

– 3 Minute AMRAP –

Wallballs

Rest 2 Minutes

– 3 Minute AMRAP –

3 Front Squat + Push Press

6 Bar Over Burpees

O/R: 8/4#, 45/33#, Burpees

Beg:  14/8#, 95/55#, Burpees

Int: 20/14#, 135/88#

Adv: Muscle Ups, 185/120#

Score: 40 / 2 (Int, 14#, 66#)

11/11/2013

Skill:

1) Pullup / Kipping Technique

[CTB and CTB Butterfly Practice for Advanced]

2) HSPU Progressions

Strength:

None – WOD prep

WOD:

“Bradshaw”

– 10 Rounds for Time –

3 HSPU

6 Deadlifts (225/145#)

12 Pull-ups

24 Double-Unders

[40 Minute Time Cap]

O/R: 5 Rounds, HR Pushups, 95/55#, Ring Rows, Singles

Beg: Box / AbMat HSPU, 115/75#, Jumping Pulllups, Singles (3x)

Int: As written

Adv: 5″ Deficit HSPU, CTB Pullups

Score: 8 + 37 singles (Beg Rx+, 123#)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

http://www.crossfit.com/mt-archive2/007957.html

11/9/2013

Competitor WOD:

– For time –

21 Thrusters

15 Box Jumps

15 Thrusters

9 Box Jumps

9 Thrusters

6 Box Jump

Time – 10:58 (65#, 20″)

11/7/2013

Skill:

1) Power Jerk Progressions

2) Double Under Practice (Triple Under Practice for Advanced)

Strength:

Power Jerk – 83% – 75#

[50/4  60/3  70/3  80/2  83/2]

WOD:

– For Time –

50 Goblet Squats

50 Double Unders

50 V-Ups

50 Double Unders

O/R: Air Squats, Singles, Situps

Beg: 53/35#, Singles (3x), Situps

Int: 70/53#

Adv: 135/95# Back Squats, 100 DU, Knees to Elbow

Time – 11:21 (Int 53#, Singles)

11/5/2013

Skill:

Hang Pull -> Drop Clean Drills

Strength:

Clean (HB/Bkn) – 82.5% – 81#

[50/4  60/4  70/2  75/2  80/2  82.5/2]

WOD:

– 4 Rounds for Time –

3 Hang Cleans

9 KB Swings

18 Situps

250M Run

O/R: 45/33#, Light Russian

Beg: 95/65#, 53/35# Russian

Int:  155/100#, 70/53#

Adv: 195/125#, 70/53#, Med Ball Situps

Time – 14:23 (81#, 53#)

11/4/2013

Skill:

Pullup Progressions

(CTB / Butterfly CTB Work for Advanced)

Strength:

Front Squat – 77.5% – 103#

[50/8  60/6  70/4  77.5/3]

WOD:

“Cindy”

– 20 Minute AMRAP –

5 Pullups

10 Pushups

15 Air Squats

O/R: Ring Rows, Knee Pushups (10 Minutes)

Beg: Jumping PU

Int: As Written

Adv: CTB Pullups, HR Pushups

Score: 9 + 25 (Green band, HR pushups)

10/30/2013

Skill:

Double Under Drills

(Adv: Triple Under Practice)

Strength:

Back Squat – 95% – 163#

[50/5  60/4  70/3  80/2  90/1  95/1]

WOD:

– EMOTM for 14 Minutes –

EVEN:

20 Double Unders

ODD:

10 Pushups

10 Goblet Lunges

O/R: Singles, Static Lunges

Beg: Singles (2x), 35/18#

Int: HR Pushups, 53/35#

Adv: 30 DU, Ring Dips, 70/53#

Score: Female Int, singles

10/29/2013

Skill:

Dip & Drive Drill

Strength:

Push Press – 95% – 93#

[50/5  60/4  70/3  80/3  85/2  90/1  95/1]

WOD:

– 6 Minute AMRAP –

1 Shoulder to Overhead

3 KB Swings

2 Shoulder to Overhead

6 KB Swings

3,9…4,12…5,15…6,18…and so on

O/R: 45/33# PP, Light Russian

Beg: 75/45#, 53/35# Russian

Int: 95/65#, 53/35# (female)

Adv: 155/100#, 70/53#

*Record score as total reps

Score: 60

Finisher:

Box Jump for Height – MAX – 24″

10/28/2013

Skill:

Deadlift Technique Review

Strength:

Deadlift – 95% – 203#

[50/8  60/5  70/3  80/2  85/2  90/1  95/1]

WOD:

– 2 Rounds for Time –

10 Front Squats

30 Burpees

10 Front Squats

30 V-Ups

[12 Minute Cap]

O/R: 20 Air Squats, 15 Burpees, Situps

Beg: 95/55#, Situps

Int: 135/88#

Adv: 185/120#, Bar Over Burpees, Toes to Bar

Score: 115 (Int 77#)

10/26/2013

Skill:

Ring Work

(3 sets of Rows and Dips, MU for Advanced)

Strength:

Back Squat – 80%

[50/6  60/5  70/4  80/3×3]

WOD:

– Partner WOD, In Teams of 2 for Total Time –

“Frannie”

21-15-9 Reps

Thrusters (95/65#)

Pullups

Rest 1 Minute

50-40-30-20-10 Reps

Double Unders

Situps

*Break up reps however desired

Note: Forgot to record weight/times

10/25/2013

Skill:

1) Toes to Bar Progressions

2) Pistols Progressions

Strength:

Power Jerk – 80% – 75#

[50/5  60/3  70/3  80/2×3]

WOD:

– For Total Time –

1200M Run – 5:39

Rest 1 Minute

– 5 Rounds for Time –

5 Alt Leg Pistols – Assisted

10 Toes to Bar

20 HR Pushups

Total time – 24:15

10/22/2013

Skill:

3 Position Snatch Pull Drills

Strength:

Power Snatch (Bkn) – 80% – 66#

[50/4  60/3  70/2×2  80/1×4]

WOD:

“The Eric”

– 8 Minute AMRAP –

5 Hang Snatches (95/65#) – 55#

25 Wallballs (20/14#) – 14#

50 Single Unders (Unbroken)

*If you break on the single unders, you must start at the beginning of the singles

Score: 2 + 4

10/21/2013

Skill:

Pullup Progressions

(Bar Muscle Ups for Advanced)

Strength:

Deadlifts – 80% – 143#

[50/8  60/6  70/4  80/3×2]

WOD:

“Tabata Something Else”

– For Total Score –

Tabata Pullups (Ring Rows)

Tabata Pushups

Tabata Situps

Tabata Air Squats

Score: 252

10/19/2013

Skill:

Rope Climb Technique (at end of class)

Strength:

Front Squats – 90% – 116#

[50/6  60/5  70/4  80/3  85/2  90/2×2]

WOD:

– 3 Minute AMRAP (Outside) –

80m Sprint (40m Cone to Cone)

Rest 15 Seconds

Score: 5 rounds

Rest 2 Minutes

– 3 Minute AMRAP –

5 Plate Burpees (45/25#)

10 V-Ups

Score: 2 + 1

Rest 2 Minutes

– 3 Minute AMRAP –

5 OH Plate Lunges (45/25#)

20 Flutter Kicks

Score: 5 + 1

Finisher: 5 Rope Accents for Time

3/4 of the way up

10/17/2013

Olympic Lifting 101 – Part 2

10/16/2013

Skill:

Double Under Practice

Strength:

Back Squats – 90% – 165# (PR)

[50/6  60/5  70/4  80/3  85/2  90/2×2]

WOD:

– EMOTM until Failure –

1 KB Swing (70/53#) – 53#

10 Double Unders – singles

*Add 1 rep to each movement each minute

Score: 7 rounds

10/15/2013

Skill:

Hang Clean Positioning and Pull Drills

Strength:

Clean Pull + Squat Clean (HB) – 90% – 80#

[50/3+3  60/3+3  70/2+2  80/1+2  85/1+1  90/(0+1)x2]

WOD:

– 5 Minute AMRAP x 2 –

400M Run, then…

2 Hang Squat Cleans (205/135#) – 66#

20 Situps

Rest 3 Minutes

*Record total reps completed

Note: Left wrist pain on cleans

Score: 89

10/14/2013

Skill:

Ring Work – green band on dips

(3 sets x 8-10 of Rows and Dips, MU for Advanced)

Strength:

Push Press – 90% – 73#

[50/6  60/5  70/4  80/3  90/2×2]

WOD:

– For Time –

21-15-9 Reps

Goblet Squats (70/53#) – female Rx

Burpees (onto 45# plate)

Time – 8:04

Finisher:

Weighted Planks – 3 x 30 sec (AHAP) – 25#

10/11/2013

Skill:

Pullup Progressions

(Bar MU Practice for Advanced)

Strength:

Back Squat – 70% – 105#

[50/10  60/8  65/6  70/5×2]

WOD:

– 15 Minute AMRAP –

5 Pullups – green band for 3 rounds, ring rows for the rest

10 V-Ups

15 Wall Balls (20/14#) – 8#

Score: 6+1 (Note: Elbow pain during pull ups, so switched to ring rows)

10/10/2013

Olympic Weightlifting 101

10/9/2013

Skill:

1) Handstand Progressions (Deficit HSPU for Advanced)

2) Pistols Progressions

Strength:

Deadlift – 70% – 103#

[50/10  60/8  70/5×3]

WOD:

– For Total Time, Including Rest –

– 3 Rounds

10 HSPU – box PUs

10 Alternating Leg Pistols – assisted (weight under heel)

Rest 3 Minutes

– 3 Rounds –

10 GS Box Jumps (24/20″)  – 12″

25 KB Swings (53/35#) – female Rx

Time – 14:15

10/8/2013

Skill:

3 Position Snatch Pull

Strength:

Snatch Pull + Snatch RDL – 70% – 66#

[50/4+4  60/3+3  70/(2+2)x3]

Snatch Press – 70% – 53#

[50/8  60/6  65/5  70/4×2]

*Alternate between the strength movements, rest should be fairly short

WOD:

– For Time – 10 -> 1 Reps

Goblet Lunges (70/53#) – female Rx

Burpee Pullups – Jumping (from ground)

Situps

[12 Minute Cap]

Score: 102

10/7/2013

Skill:

1) Clean Liftoff -> Clean Pull Drill

2) Ring Dip Practice

Strength:

Front Squat – 80% – 113#

[50/8  60/6  70/5  80/4×2]

WOD:

“The Ensign”

– 3 Minute AMRAP x 6 –

3 Power Cleans (155/100#) – 66#

6 Push Ups

9 Air Squats / 9 Ring Dips – Ring dips with green band

Rest 1 Minute between AMRAP’s

Score: 267

*Alternate air squats and ring dips between AMRAP’s

10/5/2013

Partner WOD at the beach

10/4/2013

Skill:

1) Clean Lift Off -> Clean Pull Progression

2) Power Jerk -> Split Jerk Progression

Strength:

Clean & Jerk – 90% – Clean and power jerk – 77#

[50/4  60/3  70/2  80/1  85/1  90/1×2]

WOD:

– 2 Minute AMRAP x 3 –

4 Deadlifts (185/120#) – 66#

4 Hang Cleans – 66#

12 Bar Over Burpees Max Wallballs  (20/14#) – 4#

2 Minute Rest

Score: 12

*Score is total wallballs

10/3/2013

Fortius Foundations class

10/2/2013

Skill:

Ring Work (3 sets x 8-10 of Rows and Dips/MU)

Strength:

Back Squats – 90% – 128#

[50/6  60/4  70/3  80/2  90/2×2]

WOD:

– 10 Minute AMRAP –

20 Goblet Squats (70/53#)

20 Deficit Pushups (45/25#)

Finisher:

Weighted Planks – 3 x 30 sec. (AHAP)

10/1/2013

Skill:

HSPU Progressions (Deficit HSPU for Advanced)

Strength:

Push Press – 90% – 74#

[50/6  60/5  70/3  80/2  90/1×3]

WOD:

– 5 Minute AMRAP –

3 KB Swings (70/53#)

10 Double Unders

6 KB Swings

20 Double Unders

(9,30…12,40…15,50 and so on)

Rest 3 Minutes

– 5 Minute AMRAP –

5 HSPU

250M Run

9/27/2013

Skill:

Pullup Progressions (C2B PU and Bar MU Practice for Advanced)

Strength:

Back Squats – 80% – 115#

[50/8  60/5  70/3  80/3×3]

WOD:

“Heavy Helen” – 3 Rounds for Time –

400M Run

21 KB Swings (70/53#) – 35#

12 Chest-to-Bar Pullups (sub Pullups) – Jumping Pullups

Time – 12:43

9/26/2013

Skill:

1) 3 Stage Snatch Pull

2) Overhead Squat Progression – OMG, this is hard..

Strength:

Overhead Squat – MAX – 22#, not anywhere close to a full squat (need to work on shoulder mobility)

[50/5  60/3  70/2  80/2  90/1  95/1  test/1]

WOD:

– For Total Time (including rest) –

– 3 Rounds –

2 Hang PSn + OHS (135/95#) – 3 Hang PSn instead

10 Burpees

– 3 Rounds –

2 Bkn PSn + OHS (135/95#) –  3 Hang PSn instead

10 HR Pushups

– 3 Rounds –

2 PSn + OHS (135/95#) – 3 Hang PSn instead

10 V-Ups

*1 Minute Rest after each 3 Round Set

Time – 12:40

9/24/2013

Skill:

1) Clean HB/Bkn Pull Drills

2) Handstand Progressions (Deficit HSPU for Advanced)

Strength:

Clean Pull + Clean (Bkn) – 90% – 65#

[50/3+3  60/2+2  70/2+2  80/2+2  85/2+1  90/(1+1)x2]

WOD:

“The Alejandro”

– 4 Rounds for Time –

2 Squat Cleans (205/135#) – 77#

4 HSPU – box pushups

6 GS Box Jumps (33/27#) – 20″ box step ups

12 HR Pushups

[8 Minute Time Cap]

Time – 8:24 (24 seconds added for unfinished reps)

9/23/2013

Skill:

Ring Work (3 sets of 8-10 Dips, Rows, or MU’s)

Strength:

Front Squat – 80% – 88#

[50/8  60/5  70/3  80/3×3]

WOD:

“Fortius Gone Bad”

– 3 Rounds for Total Score –

1 Minute Wallballs (20/14#)

1 Minute KB SDLHP (53/35#)

1 Minute Burpees

1 Push Press (75/45#)

1 Minute KB Swings (53/35#)

Rest 1 Minute

Note: Rx (female) – Score – 135

9/18/2013

Skill:

Hang Clean Positioning & Drills

Strength:

Clean Pull (HB) + Clean (HB) – 85% – 66#

[50/(3+3)  60/(2+2)  70/(2+2)  75/(2+1)  80/(2+1)  85/(1+1)]

WOD:

– For Time –

– 5 Rounds –

10 HR Pushups

15 Situps

20 Air Squats

then…

1 Mile Run

Time: 17:17 (Rx)

9/16/2013

Skill:

Ring Work *3 sets of Rows and Dips (or Progressions), 3 sets of MU for Advanced

Strength:

Strict Press – 90% | 2 x 3 sets – finished with 66#

[50/5  60/4  70/3  80/2  90/2×2]

WOD:

– For Time –

9-15-21 Reps Goblet Squats (70/53#)

Over KB Burpees

Time: 8:31 (Round 1 and 2 w/ 53#, Round 3 with 35#)

Finisher:

Weighted Pushups – 5 x 3 sets (AHAP) (Advanced = 15 Muscle Ups for time, 4 Min Cap)

First set with 5.5#, Second and Third with 11#

9/14/2013

Skill:

Snatch Liftoff -> Snatch Pull Progression Handstand Progressions

Strength:

Snatch Pull + Squat Snatch – 80% | (2+2) x 3 sets – 55#

[50/(3+3) 60/(3+3) 70/(2+2) 75/(2+2) 80/(2+2)]

WOD:

– 5 Minute AMRAP –

5 HSPU – box

10 V-Ups

15 Alt Static Lunges

Completed 3 rounds + 6 reps

Rest 2 Minutes

“Death By 10 Meters”

– EMOTM until Failure –

Run 10 Meters

* Add 10 meters every minute (Outside – Cone to Cone, 10m Apart)

Completed through 140m

9/13/2013

Skill:

Double Under Practice

Strength:

Front Squats – MAX PR @ 125#

[50/5 60/3 70/2 80/2 90/1 95/1 test/1]

WOD:

– 2 Minute AMRAP x 3 –

5 Deadlifts (205/135#) – 83#

10 Bar Over Burpees

Rest 1 Minute

*Score is lowest round

Score: 22

9/11/2013

Skill:

Pullup Progressions – Pullups with band (Bar MU Practice for Advanced)

Strength:

Romanian Deadlifts – 80% | 3 x 3 sets – 77#

[50/5 60/4 70/3 80/3×2]

WOD:

“The Chris & Wes”

For Time, In Teams of 2

Buy-In: 400M Run (together)

– 5 Rounds –

10 Pushups

10 Pullups

10 Situps

10 KB Swings (53/35#)

10 Goblet Squats (53/35#)

Cash Out: 400M Run (together)

Note: I completed this workout solo, 2 rounds, Russian KB Swings and pullups with black band in 13:06

*Each partner does all the reps, 1 working at a time (i.e. Partner 1 does 10 pushups, then Partner 2 does 10 pushups.  Partner 1 does 10 pullups then Partner 2 does 10 pullups, and so on…)

9/4/2013

Skill:

1) Dip and Drive Technique

2) KB Clean & Press Technique

Strength:

Push Press – 90% | 2 x 3 sets – 55#

[50/5 60/3 70/3 80/2 85/2 90/2]

WOD:

“The Claudette”

– 5 Rounds for Time –

1 Clean & Jerk (185/120#) – 44 lbs

6 One Arm KB Push Press (53/35#) *3 Per Arm – 18 lbs

10 KB Swings (53/35#) – 18 lbs

14 HR Pushups

Time: 11:02

9/3/2013

Skill:

Double Under Practice (or Triple Under Practice)

Strength:

Back Squat – MAX – 83 PR (working on form)

WOD:

“Air Squat Annie”

– For Time –

50-40-30-20-10 Reps Double Unders – singles @ triple reps (150-120-90-60-30)

Air Squats

Time: 11:52

9/2/2013

Skill:

1) Deadlift Technique Review

2) Pullup Progressions

Strength:

None

WOD:

Partner “Rankel”

In Teams of 2 (Same Gender if Possible), 1 Partner working at a time

– 20 Minute AMRAP –

6 Deadlifts (225/145#) – 85 lbs

7 Burpee Pullups – jumping pullups

10 KB Swings (70/53#) – “Russian” KB swings with 35 lbs

200M Run (we will do our 250m loop, must alternate run each round)

7 rounds + 7 reps completed

8/29/2013

Skill:

Hang Clean -> Clean Lift-Off Progression

Strength:

Clean (HB) – 100% | 1 x 3 sets

WOD:

– For Total Time (including rest) –

– 3 Rounds –

2 Power Clean (HB) + 2 Front Squats (155/100#)

10 Bar Over Burpees

– 3 Rounds –

2 Power Clean (Bkn) + 2 Front Squats (155/100#)

10 Static Lunges

– 3 Rounds –

2 Power Clean (Floor) + 2 Front Squats (155/100#)

10 V-Ups

*1 Min Rest b/t Rounds

8/27/2013

Skill:

1) Pistols Progressions

2) Toes to Bar Progressions

Strength:

Back Squats – 75% | 5 x 4 sets

WOD:

“Sprints”

– For Total Score –

– 1 Minute AMRAP –

Alternate Leg Pistols

– 2 Minute AMRAP –

Toes to Bar

– 3 Minute AMRAP –

KB Swings (70/53#)

*1 min rest in between

8/26/2013

Skill:

Rope Climb Technique (at end)

Strength:

Deadlift – 90% | 2 x 3 sets

WOD:

Outdoor WOD

– 3 Rounds for Time –

400M Run

20 Goblet Squats (70/53#)

15 HR Burpees

Finisher:

5 Rope Accents (for time)

8/24/2013

This was my first workout at CrossFit Fortius. It was a “beginner” workout, but I can’t for the life of me remember what the workout entailed. Needless to say, it both killed me and hooked me on CrossFit.

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