Rest Day

Report

• Body: Legs still tight
• Sleep: 6 hours
• Nutrition: Paleo except 2 clif bars
• Tomorrow's Projection: Fran / Hero WOD

Work Capacity

For time:
100 Wall Ball Shots @ 20#, 10'
50 Overhead Squats @ 95#
100 Double Unders

Time: 12:43

---------------------------------

Report

• Body: Legs are tight
• Sleep: 8 hours
• Nutrition: 1 cheat meal, rest paleo
• Tomorrow's Projection: Rest Day

Strength / Work Capacity / Stamina

Back Squat 5x3

Worked up to 260#

Then:
10-1 for time of:
Ball Slam @ 30#
Box Jumps @ 24"
Shuttle Run

Time: 11:03

Rest 3 hours then:
Complete as many rounds as possible in 30 minutes:
Row 250 (under a 1:50 split)
3 Squat Clean to Thrusters

WOD notes: SCT starts at 135# add 5 pounds each round until 3 failed attempts (total) or 30 minutes.

Rounds completed: 8 *failure on round 9
Worked up to: 170 *3rd failure at 175#

------------------------------------------

Report

• Body: No soreness anywhere
• Sleep: 8 hours
• Nutrition: Almost pure paleo, 2 snacks not so paleo
• Tomorrow's Projection: 1rm Snatch, SoS

Rest Day

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Studying for Finals


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Strength / Work Capacity

Deadlift 5x2

Worked up to: 375#

Then:
Complete as many rounds as possible in 10 minutes of:
3 Muscle Ups
6 Power Snatch @ 95#

Rounds completed: 9

----------------------------

Report

• Body: Excellent.
• Sleep: 9 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: CF Brea WOD

Rest Day

Report

• Body: Legs and groin sore
• Sleep: 8.5 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Fast metcon, Heavy Deadlifts

Benchmark "Garrett" / Strength / Work Capacity

"Garrett"
3 rounds for time of:
75 Squats
25 Ring Handstand Push Ups
25 L Pull Ups

Time: 30:15
Substituted Ring Handstand Push Ups with Regular Handstand Push Ups

Then:
Front Squat
3x5
3x3

Worked up to 215# 3x

3 Rounds of:
45 sec. 75lb. Thruster
15 sec. rest
45 sec. 75lb. Sumo Deadlift High Pull
15 sec. rest
45 sec. Double Unders
15 sec. rest
45 sec. Mountain Climbers
15 sec. rest
45 sec. Shuttle Run
1 minute rest

------------------------------------

Report

Body: Good but not 100%
Sleep: 9 hours
Nutrition: Paleo
Tomorrow's Projection: Rest Day / Study time

Rest Day

Report

• Body: Tired, sore lats and hamstrings
• Sleep: 4 hours
• Nutrition: 1 cheat meal, back to full paleo today
• Tomorrow's Projection: Swim / Hero WOD

Work Capacity

For time: (No rest Between)
3 Rounds of:
7 Clean and Jerk @ 135#
11 Toes to Bar
Then:
15-15-10-10 rep rounds of:
Box Jump @ 30"
Push Press @ 95#
V-Up
Then:
Row 30 Calories
20 Hang Squat Snatch
20 Wall Ball
30 Broad Jumps
20 Pull Ups
20 Handstand Push Ups
30 Overhead Walking Lunges @ 45# plate

Time: 29:34

--------------------

Report

• Body: Really sore every where
• Sleep: 6 hours
• Nutrition: Cheat Day
• Tomorrow's Projection: Rest Day

Benchmark "Fran" / Strength / Stamina / Work Capacity

"Fran"
21-15-9 reps of each for time:
95lb. Thruster
Pull-Ups

Time: 3:16 (PR)

Work up to 1rm OHS

Worked up to 205#

Rest 1 hour then:
3x OHS @ 90% 1RM (185#)
2x OHS @ 90% 1RM
15x OHS @ 135#

10 Legless rope climb 12'
800m Run
10 Legless rople climb 12'
800m Run

40x Man maker w/ full squat clean @ 2x 35#
1 Mile Run

Rest 1 hour then:
7x Swim Intervals @ 25 yard freestyle all out

Then:
10-1 ladder for time of:
Unbroken Deadlifts @ 225#
Unbroken Pull-ups

Time: 8:16

-----------------------

Report

• Body: Tired
• Sleep: 6 hours
• Nutrition: Almost pure paleo, some protein shakes and a clif bar
• Tomorrow's Projection: S.O.S. Test

Rest Day

Report

• Body: 9. Back is a little tight. Shin muscles tender.
  
• Sleep: 8 hours
  
• Nutrition: Pure Paleo except for a muscle milk light, and 2 hansen diet sodas
  
• Tomorrow's Projection: SEALFIT WOD + Swim
  

Work Capacity

Complete as many rounds as possible in 20 minutes of:
Run 450m carrying 20# Ball
10 Wall Ball Shots @ 20#
10 Ring Row

Rounds Completed: 5

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Report

Body: 8. Back is tight
Sleep: 7.5 hours
Nutrition: Pure Paleo
Tomorrow's Projection: Recovery / Swim

Swim

Swim CSS
4x100 w/30 sec rest between intervals
2x200 w/ 1 min. rest between intervals

Work Capacity / Strength / Stamina

For time:
50 DU, 50 Russian Twist (20#)
40 DU, 40 Wallball (20#)
30 DU, 30 Burpees
20 DU, 20 Pullups
10 DU, 10 Clean and Jerk (135#)
20 DU, 20 14 Thrusters @ 45#, 6 Burpee Pull Ups
30 DU, 30 KB Swing
40 DU, 40 Sit ups
50 DU, 50 Box jumps @ 24"

Time: 29:59

Then:
OHS 5x5
Worked up to 135#

3 Rounds for time of:
450m Run
10 Power Snatches @ 95#
3 TGU Right @ 44#
3 TGU Left @ 44#

Time: 14:00

CrossFit Kids Cert

In Ramona, CA for CF Kids Cert

CrossFit Kids Cert

In Ramona California for the CrossFit Kids Certification

Swim / Work Capacity

CSS 9 minutes fast w/ good technique.

Then:
3 Rounds for time of:
10 Pull Ups
3 Deadlifts @ 275#
20 Ring Dips
3 Deadlifts @ 275#
30 Sit Ups
3 Deadlifts @ 275#
40 Air Squats

Time: 12:46

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Report

• Body: 10.
  
• Sleep: 7.5 hours
  
• Nutrition: 9. some junk but not bad
  
• Notes: Good day. Swimming session sucked
  
• Tomorrow's Projection: CrossFit Kids Cert
  

Rest Day

Report

• Body: 10
• Sleep: 9 hours
• Nutrition: 10.
• Notes: I took the day off to work on HW
• Tomorrow's Projection: Swim, CF WOD

Strength / Work Capacity

Shoulder Press 5x5
Weighted Pull Ups 5x3

Worked up to: 130# Shoulder Press
Worked up to: 53# Weighted Pull Up

Then:
Push Press 3x3, 3x1
Worked up to 205#

4 Rounds for time of:
15 Thrusters @ 105#
Run 450m

Time: 13:41

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Report

• Body: 10.
  
• Sleep: 8 hours
  
• Nutrition: 9.
  
• Notes: Strength numbers feel good, and Metcon felt good
  
• Tomorrow's Projection:Rest Day
  

Work Capacity / Swim

5 Rounds for time of:
Run 400m
15 KB Front Squat @ 2 x 53#
30 Ring Push Ups

After 5 rounds are completed immediately do 100 air squats

Time: 27:22

Rest 3 hours then:
Swim Intervals
For Max Yards

4 minute CSS
3 minute rest
2 minute free style
30 sec. rest
1 minute free style
3 minute rest
2 minute free style
30 sec. rest
4 minute CSS

Yards Completed: 475

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Report

• Body: 10.
  
• Sleep: 7 hours
  
• Nutrition: 9. mostly paleo
  
• Notes: swim was exhausting but felt great
  
• Tomorrow's Projection:Heavy Shoulder Press, CF Metcon
  

Rest Day

Report

• Body: 8. Legs sore, body stiff
• Sleep: 9.5 hours
• Nutrition: 5. Half paleo
• Notes: I was too busy w/ school to workout today, Planned WOD moved to tomorrow.
• Tomorrow's Projection: Heavy Power Cleans, Heavy Back Squat, Short metcon, swim CHI

Work Capacity / Swim Benchmark 1 mile

"Frelen Gone Bad"
1 minute at each station for max reps
5 rounds:
75lb. Thruster
Pull Up
Shuttle Run
KB Swing
Row (calories)

Score: 428

Then:
Swim 1 mile for time w/ fins

Time: 44:22

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Report

Body: 4. Sore and tired.
Sleep: 3 hours
Nutrition: 7.
Notes: I am tired but felt good to train
Tomorrow's Projection: 400m Sprints, Heavy Back Squat, Heavy Metcon

Benchmark 4 mile run / Swim

Run 4 miles for time:
Time: 32:29

Then:
Team Pool WOD - teams of 4
5 Rounds for time of:
15 Deadlifts @ 135#
12 Hang Power Cleans @ 135#
9 Front Squat @ 135#
6 Push Jerk @ 135#

Time: 50:21

Strength / Swim / Benchmark "Those Burpees Suck"

Clean and Jerk Heavy single
Worked up to 3x1 @ 215#

5x50 CSS
3x50 Freestyle

Swim Intervals
6x50 Freestyle
90 sec rest between intervals

Cool Down: Underwater fun

Then:
"Those Burpees Suck"
10 Pull Ups
20 KB Swing @ 53# (russian swing)
30 Box Jumps @ 24"
40 Push Ups
50 Sit ups
60 Burpees
10 Pull Ups

Time: 7:05

-----------------

Report

• Body: 10. 3 rest days in 4 days is good
• Sleep: 7.5 hours
• Nutrition: 8.
• Notes: Swimming is getting better
• Tomorrow's Projection: Work Capacity / Strength workout, underwater wod, core work, endurance WOD

Rest Day

Report

Had planned to do a swimming workout but had to work on a project.

Work Capacity

Complete as many rounds as possible in 20 minutes of:
500m Row
10 Power Snatches @ 95#
20 Box Jumps @ 20"

Rounds: 4

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Report

Body: 10. 2 days off helped a lot
Sleep: 9 hours
Nutrition: 7. Some chocolate
Notes: Rowing needs to improve.
Tomorrow's Projection: Interval Swimming

Rest Day

Report

• Body: 9. I am healing
• Sleep: 9.5 hours = amazing
• Nutrition: 9.
• Notes: These two rest days were amazing
• Tomorrow's Projection: Heavy Olympic Lift, Heavy Squat, Short metcon

Rest Day

Report

• Body: 1. Awful
  
• Sleep: 6 hours
  
• Nutrition: Bad
  
• Notes: I need rest
  
• Tomorrow's Projection: Rest Day 2
  

Work Capacity / Swim

3 Rounds for time of:
The Bear complex @ 95 x 15 reps
50 Push Ups
50 Sit ups

Time: 28:39

Then:
Under water WOD
3 Rounds w/ partner:
100 Yard Brick roll / switch as needed
25 KB Thrusters @ 2x35#

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Report

Body: 6. I need a few days off
Sleep: 7.5 hours
Nutrition: 10. Paleo all day
Notes: My body is starting to break down from all the training. I need a few days off.
Tomorrow's Projection: Rest Day

Work Capacity / Swim

3 Rounds for time of:
15 Power Cleans @ 135#
15 Pull Ups

Time: 5:44

Then:
Pool Work
5x50 CSS Practice
Brick Carries

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Report

Body: 9. Felt good during the WOD and pool work
Sleep: 7.5 hours
Nutrition: 1 cheat meal. other than that good
Notes: Hit a major PR on the clean, pull up workout
Tomorrow's Projection: Hell on earth. LSD Swim