Rest Day

One more day. Hitting it hard tomorrow.

Rest

Travel from Reno to LA

Work Capacity

For time:
Row 250m
20 Burpees
15 KTE
Row 250m
15 Burpees
10 KTE
Row 250m
10 Burpees
5 KTE

Time: 9:08

"Roy"

"Roy"
5 Rounds for time of:
15 Deadlifts @ 225#
20 Box Jumps @ 24"
25 Pull-Ups

Time: 21:37

Rest Day

Traveling to Reno

Work Capacity / Stamina

3 Rounds for time:
20 Bear Complex @ 105#
30 Pull-ups
20 Burpees

Time: 37:03

Rest 2 hours then:
5 Rounds of 4 minute AMRAP, 1 minute rest:
4 Power Cleans @ 135#
8 Push Ups (chest to ground)
12 Air Squats

R1) 4 Rounds
R2) 4 rounds
R3) 3 Rounds + 4 Cleans + 8 push ups + 9 squats
R4) 4 rounds + 1 Clean
R5) 4 Rounds + 4 Cleans + 8 Push Ups + 1 squat

Strength / 1RM Clean and Jerk

Work up to 1RM Clean and Jerk
Worked up to: 230# (PR)

Recovery

Run 1.5 miles at an easy pace
Stretch

Tabata x 4
Push Ups
Mountain Climbers
Sit Ups
Burpees

easy pace

Cool Down 400m Run

Stretch

Strength / Work Capacity

Work up to heavy Snatch Balance
Worked up to: 165#

Then:
3 Rounds for time of:
30 Wall Ball Shots @ 20#
30 Hang Squat Snatch @ 65#

Time: 20:23

Rest Day

There are Two Types of Pain in this World: The Temporary Pain of Discipline, or the Permanent Pain of Regret

Strength / Work Capacity

OHS 5x3

Worked up to: 165#

Then:
3 Rounds for time of:
7 Overhead Squat @ 135#
11 Burpee Pull-ups

Time: 6:53

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Report

Body: Back is sore from yesterday's deadlifts
Sleep: 9 hours
Nutrition: Pure Paleo

Work Capacity / Strength / 1RM Deadlift

9-7-5 Reps for time of:
Clean and Jerk @ 135#
Muscle Ups

Time: 7:33

Then:
Work up to 1rm Deadlift

Worked up to: 425# (PR)

Then:
Run 1 mile at 90%

Work Capacity / Stamina

21 Thrusters @ 95#
21 Pull Ups
Run 400m
18 Thrusters @ 95#
18 Pull Ups
Run 400m
15 Thrusters @ 95#
15 Pull Ups
Run 400m
12 Thrusters @ 95#
12 Pull Ups
Run 400m
9 Thrusters @ 95#
9 Pull Ups
Run 400m
6 Thrusters @ 95#
6 Pull Ups
Run 400m
3 Thrusters @ 95#
3 Pull Ups

Time: 25:05

Rest Day / CF Games

Rest Day

Watch the CF Games

Work Capacity

Work up to 65% Deadlift

Then:
5 Rounds for time of:
5 Deadlift @ 275#
10 Burpees

Time: 3:43

Strength / Work Capacity

5x3 Shoulder Press
Worked up to: 135#

Then:
3 Rounds for time:
10 Thrusters @ 135#
10 Burpees

Time: 5:39

Recovery

3 Rounds
20 Mountain Climbers
Lean and Rest 1 minute

Handstand Practice

800m Run at an easy pace

Static stretch 10 minutes

Strength / Stamina

Deadlift 5x2

Worked up to 385#

Then:
Tabata
Wall Ball @ 20#
Ring Push Up
Bottom to Bottom Air Squat
Row (calories)

Score by lowest reps per exercise
Row score is cumulative

Scores:
Wall Ball - 7
Push Up - 8
Air Squat - 12
Row - 51 total calories

Recovery

Run 1 mile at a moderate pace

3 rounds of:
5 Burpees
10 Sit Ups

3 Rounds of:
10 Push Ups
10 Squats

400m Cool down walk

Static Stretch for 10 minutes

Endurance / Stamina

For time:
20 Curtis Ps @ 95#
50 Pull Ups
50 Burpees
20 Snatch Ps @ 95#
50 KB Swing
50 Sit Ups
20 HSPU
50 Double Unders
50 Ball Slam @ 30#
20 Bear Complex

Time: 46:13

Team FGB / Competition

Team Fight Gone Bad:

P1) Wall Ball @ 20#
P2) Rest

P1) Sumo-Deadlift High Pull @ 75#
P2) Rest

P1) Box Jumps @ 20"
P2) Rest

P1) Push Press @ 75#
P2) Rest

P1) Row (calories)
P2) Rest

1 minute work, 1 minute rest @ each station, 3 Rounds

Score: 793
Ibby, Matt

Work Capacity

3 Power Cleans @ 185#
3 Burpees

Every minute on the minute for 15 minutes.

Benchmark Box Jump

Find max Box Jump for height

Worked up to: 53.5"

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Report

• Body: Shoulder sore
  
• Injury: None
  
• RHR: 71
  
• Post WOD Stretch: none
  
• Fish Oil: 4 tbs.
  
• Water intake: 120 oz.
• Coffee intake: 20 oz.
• Other fluid intake: 11 oz. coconut water
• Nutrition: Paleo
• BF: 3 eggs, 2 Italian sausages, coffee, broccoli
• L: 2 Turkey patties, apple, water, almonds
  
• D: 2 Beef patties, broccoli, almonds, banana
  
• Sleep: 7.5 hours
• Sleep Quality: Good
  
• Mood: Aggravated
  
• Mood Quality: High
  
• Notes: I had planned to do a tough workout today but my schedule was too hectic.
  

Strength / Stamina

Work up to heavy Shoulder Press

Worked up to: 145#

Then:
5 Rounds not timed:
115lb. Overhead carry, 40 meters
30 Wall Ball shots @ 20#
Farmer Carry @ 2 x 95# Barbells, 40 meters

Then:
4x2 Weighted Pull Up @ 70#
3x6 Weighted Pull Up @ 26#

5x10 Bastard Sit-up w/ 25# Plate

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

Report

Report

• Body: Biceps sore.
• Injury: None
  
• RHR: 65
• Post WOD Stretch: Long session
  
• Fish Oil: 4 tbs.
  
• Water intake: 120 oz.
• Coffee intake: 20 oz.
• Other fluid intake: 15 oz. coconut water
• Nutrition: Paleo
• BF: 3 eggs, 2 slices of bacon, coffee, bell pepper
• S: 1 chicken sausage, broccoli, almonds, water
• PWO: Apple, Banana, 2 beef patties, 12oz. coconut water
  
• D: 3 Italian sausage, broccoli, water
• S: Apple, 1 chicken sausage links, almonds
• Sleep: 7.5 hours
• Sleep Quality: Good
  
• Mood: Optimistic
• Mood Quality: Medium
• Notes: I need to cut down on caffeine intake.
  

Rest Day

Report

• Body: Lats sore, lower back is tight.
• Injury: None
  
• RHR: 57
• Fish Oil: 5 Table spoons, 2 morning, 3 night.
  
• Water intake: 70 oz.
• Coffee intake: 24 oz.
• Other fluid intake: 10 oz. coconut water
• Nutrition: Paleo
• BF: 4 eggs, 3 slices of bacon, coffee, broccoli, bell pepper
• L: Spinach salad, almonds, water
• S: apple, almonds, water
• D: 2 Turkey patties, broccoli, bell pepper, water
• S: Apple, 2 chicken sausage links, coconut water, almonds
• Sleep: 6 hours
• Sleep Quality: Poor
• Mood: Optimistic
• Mood Quality: Medium
• Notes: I need to drink more water and watch my caffeine intake
  

Strength / Stamina / Work Capacity

Work up to 1rm Clean and Jerk

Worked up to: 225# (PR)

Then:
Work up to 1rm Front squat

Worked up to: 280#

Then:
10-1 Ring Dip
1-10 Tire Flip

Not timed

Then Later:
5 Rounds for time of:
5 Squat Clean to Thruster @ 135#
5 Burpees
5 Wall Ball shots @ 20#
5 HSPU
5 V-ups

Time: 13:56

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

Report

• Body: Tired, lats are sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Benchmark "Angie"

For Time:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Time: 18:21

Note(s): Failed to PR today, past 3 days off was a bad idea.

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

Report

• Body: No Soreness
• Sleep: 7 hours
• Nutrition: Pure paleo
• Tomorrow's Projection: SEALFIT

Rest Day

Day 3 of 3 days of Rest

Rest Day

3 Days of Rest: Day 2

Rest Day

Report

• Body: No Soreness
  
• Sleep: 7 hours
  
• Nutrition: 50% Paleo
  
• Tomorrow's Projection: Unknown