Work Capacity / Stamina

AMRAP 8 minutes
3 Curtis P's @ 115#
10 Toes to Bar

Rounds: 6 + 2

Strength / Work Capacity

Then:
3 rounds for time
21 Power Snatch 95#
21 Box Jumps 26"
21 Push Ups

Time: 8:22

Rest Day

Strength / Work Capacity

10 minutes to establish a 1RM Shoulder to Overhead
Worked to 225#
failed attempt @ 255#

Work Capacity

"Freak"
21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups
Immediately after the 9th Pull Up complete:
30x Clean and Jerk @ 135#

Time: 10:42

Rest Day

Rest Day

Merry Christmas

Strength Work Capacity

Strict Press 3-3-3-3-3
Worked to 145#

Then:
3 rounds for time of:
200m Row right arm only
12 Wall Ball @ 20#
200m row left arm only
12 Wall Ball @ 20#

Time: 8:40

Benchmark FGB / Strength

"Fight Gone Bad"

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

Score: 387

Then:
Back Squat 5-5-5
Worked to 260#

Strength / Work Capacity

Dead lift 3-3-3
Worked to 385#

Then:
In 90 seconds complete 1 rope climb
In the remaining amount of time do AMRAP abmat sit ups
8 rounds

Score by number of sit ups completed

Score: 153

Rest Day

Work Capacity

7 rounds for time:
4 Burpee Deadlifts
3 Burpee Power Cleans
2 Burpee Squat Cleans
1 Burpee Squat Clean and Jerk

Used 155# Barbell

Time: 9:56

Benchmark "Nutts" / Benchmark "Elizabeth"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Time: 21:21

Then:
21-15-9 rep rounds for time of:
Clean 135#
Ring Dip

Time: 6:33

Rest Day

Benchmark "Helen" / Benchmark "Grace"

3 Rounds for time of:
400m Run
21 KB Swings @ 53#
12 Pull Ups

Time: 7:39

Then:
"Grace"
30 Clean and Jerk @ 135#

Time: 2:48

Rest Day

Benchmark "Fran" / Strength / Work Capacity

21-15-9 rep rounds for time of:
95lb. Thruster
Pull-Ups

Time: 2:38 (PR)

Then:
Every minute Back Squat 225# x 3 reps for 10 minutes

Then:
5 Rounds (minutes)
On the top of every minute do 5x Shoulder to Overhead @ 135#
In the remaining minute do AMRAP Double Unders

Benchmark "Filthy Fifty" / Work Capacity

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Rest Day

Strength / Work Capacity

Work up to 1rm Bear Complex
1x Bear Complex =
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk
5 rounds unbroken

Worked to 155#

Then:
AMRAP 6 min.
5 Pull Ups
10 Push Ups
15 Air Squats

Rounds: 9

Then:
AMRAP 6 min.
3 Deadlifts @ 275#
6 Burpees

Rounds: 7 + 4

Then:
3 Rounds for time of:
20m Handstand Walk
10 Burpee 180s
7 KB Clean and Jerk @ 2x 53#

After three rounds immediately complete:
Knee Jump + Box Jump from 20" 24" 24" 30"

Time: 8:05

Rest Day

Work Capacity

AMRAP 10min.
60m Sprint
15 Unbroken Chest to Bar Pull-Ups

Rounds: 3

5 min. Rest then:
AMRAP 10 min.
10 Ring Dips
10 Box Jumps @ 30"

Rounds: 11 + 3

Strength / Work Capacity

Snatch heavy single
Worked to 145#

Then find 1rm Overhead Squat
Worked to 215#

Then:
Dead lift AMRAP @ 70%
3 unbroken sets to failure

13, 12, 12 rep rounds

Then:
3 rounds for time of:
500m Row
21 Double Unders
7 Shoulder to Overhead @ 165#

Time: 12:09

Rest Day

Strength / Work Capacity

Front Squat 3-3-3-3-3

Every work load done @ 255#

Then:
5 rounds for time of:
7 Front Squats @ 185#
7 Toes to Bar
7 Ring HSPU

Time: 15:35

Strength / Work Capacity

Work up to heavy Clean and Jerk
Worked up to 235#

Then:
1-10 Ladder of 155# Clean and Jerk
1 round after each set of C&J:
5 Pull ups
10 Push Ups
15 Air Squats

Time: 20:20

Rest Day

Rest Day

Work Capacity / Stamina

“The Lullaby” @ 105#

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 5 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

a. 10:57 b. 11:46 used 105# barbell

Then:
3 rounds:
400m run
20 floor wipers @ 135#

Time: 8:11

Rest Day

Strength / Work Capacity / Stamina

Bench Press 3-3-3-3-3
1) 185#
2) 205#
3) 210#
4) 210#
5) 215#

Then:
3x 135# to failure

Then:
21-15-9 reps for time of:
115# Push Press
Chest to Bar Pull Ups
Box Jump @ 30"

Time: 5:58

Then:
1000m Row
25 Wall Ball Shots @ 20#
750m Row
20 Wall Ball
500m Row
15 Wall Ball
250m Row
10 Wall Ball

Time: 15:04

Work Capacity / Strength / Stamina

7 Rounds for time of:
5 Squat Clean Thruster (starting @ 95 add ten lbs. each round, Last round = 155#)
10 Toes to Bar

Time: 11:58

Then:
Back Squat 3-3-3-3-3
1) 265#
2) 270#
3) 275#
4) 280#
5) 285#

Then:
Alternating 45:15 intervals x 5 Rounds
Deadlift @ 225#
Burpees

Score by total reps
Score: 139

Rest Day

Work Capacity

For time:
20 Wall Ball Shots @ 20#
20 Overhead Squat @ 115#
20 Lunges (10 each leg)
20 Front Squat @ 115#
20 Push Ups
20 Ab Mat Sit Ups
20 Power Cleans @ 115#
20 Pull Ups

Time: 7:11

Work Capacity

AMRAP 15 min
1 Push Press @ 100#
1 Strict Pull Up
3 Push Press @ 100#
3 Strict Pull Up
5 Push Press @ 100#
5 Strict Pull Up

Round completed: 9 + 13 reps

Work Capacity / Strength / Stamina

2 Rounds for time:
20 Burpees
20 Pull Ups
20 Wall Ball
20 Double Unders
20 GHD Sit Ups

Time: 7:26

Then:
Snatch Heavy single
Worked up to: 160#

Then:
2 minute AMRAP Double unders
169 completed

Then:
Every minute on the minute for 5 minutes:
5 Unbroken Squat Cleans @ 155#

Then:
50 Ring dips
30 Push ups

Dynamic Strength / Work Capcity

10x2 Speed Squats @ 50%
blue bands attached for resistance

Weight used 155#

Then:
For Time:
10 HSPU
50 Squats
8 HSPU
40 Squats
6 HSPU
30 Squats
4 HSPU
20 Squats
2 HSPU
10 Squats

Time: 3:44

Rest Day

Work Capacity

• Round 1:
• Max Power Cleans in 3:00 (185)
• Row 500m
• Rest 5 minutes
• Round 2:
• Max Shoulder to Overhead in 3:00 (135)
• Row 500m
• Rest 5 minutes
• Round 3:
• Max Double Unders in 3:00
• 500m Row

Power Cleans: 25
Row: 1:44
Shoulder to Overhead: 31
Row: 1:49
Double Unders: 104
Row: 1:48

Then:
21-15-9 rep rounds for time of:
Power Snatch @ 95#
Ring Dip

Time: 5:25

Work Capacity / Stamina

On the top of every minute do:
3x Clean and Jerk @ 155#
in the remaining minute do AMRAP Toes to bar until 50 are completed

Time: 5:41

Then:

On the top of every minute do:
3x Ring HSPU
in the remaining minute do AMRAP Air Squats until 200 are completed

Time: 10:54

Rest 6 hours then:

5 Rounds for time of:
15 SDHP @ 75#
15 Thrusters @ 75#

Time: 8:41

Work Capacity / Strength / Stamina

A)
3 minute AMRAP
135# Thruster
1 minute rest
500m Row

29 Thrusters completed
500m Row: 1:39

B)
Bear Complex x 7 rounds
1 Power Clean
1 Front Squat
1 Push jerk
1 Back Squat

No Dumping throughout the rounds, each round must touch and go. Barbell may rest on any part of the body.
Two attempts failed @ 155#

C)
15 minute AMRAP
6 Chest to Bar Pull Ups
9 Burpees
18 Squats

Score: N/A

Rest Day

Strength / Work Capacity

Snatch heavy single
Worked up to: 70kg. 154#

Clean and Jerk heavy single
Worked up to: 105kg. 231#

Rest 9 hours then:

“The Lullaby”

A. At the top of every minute do 5 Power Snatches (100/75#) with the remaining time perform as many burpees as you can. Time stops when you get to 100 burpees.

Rest 3 minutes

B. At the top of every minute do 5 OH squats (100/75#) with the remaining time perform as many double unders as you can. Time stops when you get to 300 double unders.

(total time minus the rest.) = 20:33

1RM Back Squat / Work Capacity / Benchmark "Fran"

Work up to 1rm Back squat

Worked up to: 320# (PR)

Then:
21-15-9 rep rounds for time of:
Wall Ball @ 20#
Box Jump @ 24"
Double Unders

Time: 4:49

Rest 4 hours then:

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

Time: 2:48 (PR)

Rest Day

Feeling good. My hamstrings are a bit sore. I have been sleeping much better this past week. I decided to take 3 days off from hard training and now I am recovered. Tomorrow training resumes.

Seminar

Went to DogTown CrossFit for an Olympic Weightlifting Seminar with Sean Waxman. I had a fantastic time and learned a lot. Highly recommended.

http://www.waxmansgym.com/

Rest Day

Benchmark "Nancy" / Work Capacity

5 Rounds for time of:
Run 400m
15 Overhead Squats @ 95#

Time: 14:41

Then:
AMRAP 7 min.
3 Ring HSPU
6 Power Cleans @ 185#
9 Burpee w/ 108 degree turn

3 minute rest then:

AMRAP 7 min.
3 Muscle Ups
5 Thrusters @ 135#
20 Double Unders

Part A) 2 rounds + 6 reps completed
Part B 4 rounds + 4 reps completed

Benchmark "Barbara"

5 Rounds each for time w/ 3 min. rest after each round:
20 Pull ups
30 Push Ups
40 Sit Ups
50 Squats

R1) 3:05
R2) 3:18
R3) 3:11
R4) 3:22
R5) 4:13

Work Capacity

5 Rounds for time of:
3 Muscle Up Ring HSPU
10 Burpee Pull Ups

Time: 29:32


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

Report

• WOD TOD: 4pm
  
• Body: no soreness
  
• Sleep: 6 hours
  
• Fish Oil: 4 teaspoons am, 2 teaspoons pm
  
• Power Lung: 5x10
  
• Static Stretch: none
  
• Foam Roll: none
  
• MWOD: None

Rest Day

r

Stamina

Warm Up:
500m Row
Mobility Drills for 5 minutes

Workout:
3 rounds for time of:
30 Squat Cleans @ 2 x 53# KBs
30 Burpees
800m Run

Then:
Shoulder Press
2x3 @ 135#

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

Report

• WOD TOD: 10:30am
• Body: Back was tight from yesterday's back extensions
• Sleep: 8 hours
• Fish Oil: 4 teaspoons am, 4 teaspoons pm
• Power Lung: 4x10
• Static Stretch: 10 minutes full body
• Foam Roll: 10 minutes, legs and back
• MWOD: Hamstring stretch, shoulder stretch

Work Capacity

AMRAP 20 minutes:
10 Wall Ball @ 20#
10 GHD Sit Ups
10 GHD Back Extensions

Rounds: 10 + 20 reps

Strength / Team Workout

Snatch x 1 x 8 @ 90%

Clean and Jerk heavy single in 8 attempts
245# PR

Front Squat
2x3 @ 205#
2x3 @ 225#

Then:

Teams of 2 w/ one person working at a time:
200 Double Unders
50 HSPU
100 Burpees
100 Pull Ups
100 Deadlifts
50 Push Ups
200 Double Unders

Rest Day

Recovery

2 hour sports massage

10 minutes stretch full body

Note(s): back is sore, I am beat from the last three days of training. Completely dead today.

Swim / Work Capacity

Swim
4x25 freestyle
4x25 CSS

then:
Every minute on the minute for 20 minutes:
25 yd. freestyle sprints
averaged 20 sec or under per sprint

Cool Down:
2x25 free style techniques
2x25 CSS


WC:

Warm Up:
2 Rounds:
400m Run
10 Good mornings w/ BB
10 Push Press w/ BB
10 Front squats w/BB
5 Burpee Pull Ups

Mobility Drills

“The Three Amigos”

A five minute break is taken after completion of each WoD. Score is total time at the end of last workout.

A. 5-1

• Deadlift (350/250)
• Muscle Ups

5 minute rest

• B. 21,15,9
• Front Squat (105#)

Pullups

5 minute rest

C. 3 Rounds of

• 20 Kb swings (1.5 pood)
• 40 jump and switch lunges (trailing knee must touch floor.)

Splits:
2:42, 11:38, 21:42 (running clock)

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

Report

• WOD TOD: 1pm swim, 4pm workout
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 4x10
• Fish Oil: 5 tsp. AM, 5 tablets pm
• Static Stretch: none
• Foam Roll: none
• MWOD: none

Strength / Work Capacity

Warm Up:
500m Row
Mobility Drills
2 rounds of:
10 wall squats
10 push up
10 strict pull ups
10 pvc overhead squats

Strength:
Push Press
1x7
1x6
5x5

Worked to 165# x 5 reps

Then:
AMRAP 20 minutes of:
10 Squat Snatch @ 95#
10 Ring Dips
10 KTE

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
3x2 @ 80%
3x1 @ 90%

Then:
75 Ring Rows
Max reps unbroken, penalty = 10 burpees for coming off the rings

Then:
3 Rounds for time of:
200m Run
50 Double Unders
25 Thrusters @ 95#

Time: 12:38

Rest Day

Report

• Body: traps sore, legs are tight
• Sleep: 6 hours
• Fish Oil: 4 tsp. AM, 4tsp. PM
• Power Lung: none
• Static Stretch: none
• Foam Roll: none
• MWOD: none

I need today off. Lack of sleep, soreness, tired in general.

Swim

2 laps freestyle
2 laps CSS

Then:
6x50 intervals
25 yard AFP, 25 yards recovery

3 laps CSS technique work

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

Report

• WOD TOD: 1pm
• Body: lats are sore
• Sleep: 5 hours
• Fish Oil: 3 tsp. am, 2tsp. pm
• Power Lung: 4x10
• Static Stretch: none
• Foam Roll: none
• MWOD: None

Strength / Work Capacity / Stamina

Work up to heavy Snatch

Worked up to 165#

Then:

3 Rounds for time:

3 Clean and Jerks @ 185#

6 Standing Broad Jumps @ 7ft. each

Time: 1:59

Rest 3 hours

Complete as many rounds as possible in 16 minutes

8 Chest to Bar Pull Ups

8 Pistols alternating

8 Deadlifts @ 185#

Rounds/Reps completed: 10 + 8 reps

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

Report

• WOD TOD: 3:30, 6:30
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 3x10
• Fish Oil: 3 tsp. am, 3 tsp. pm
• Static Stretch: full body 10 minutes
• Foam Roll: none
• MWOD: repeat

Strength / Work Capacity

Warm Up:
3 minutes double unders
3x7 Air squat
3x5 G. Squat @ 35# KB

Back Squat
1x7
1x5
1x3
6x2

Worked up to 260# for 3 x 2

Then:
10,9,8,7,6,5,4,3,2,1 rep rounds of each for time:
Burpee
Ring Dip
V-up

Time: 7:11

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

Report

• WOD TOD: 6:30pm
• Body: no soreness
• Sleep: 7.5 hours
• Power Lung: none
• Fish Oil: 3 tsp. AM, 3 tsp. pm
• Static Stretch: 10 minutes full body
• Foam Roll: none
• MWOD: Completed

Strength / Work Capacity

Work up to heavy Snatch
Worked up to: 155#

Work up to heavy Clean and Jerk
Worked up to 225#

Then:
21-15-9 rep rounds for time of:
225lb. Deadlift
135lb. Overhead Squat

Time: 14:00

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

Report

• WOD TOD: 5pm
• Body: No soreness
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Rest Day

Report

• WOD TOD: None
• Body: Back is sore
• Sleep: 8 hours
• Power Lung: none
• Fish Oil: 3 teaspoons in the morning, 3 at night
• Static Stretch: none
• Foam Roll: none
• MWOD: None

Benchmark "Murph" / Endurance / Stamina

For time:
"Murph"
1 mile run
100 Pull-Ups
200 Push ups
300 Squats
1 mile run

SEALfit style

Time: 1 hour 4 minutes 4 seconds w/ 30# vest and not partitioned.

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

Report

• WOD TOD: 4:30pm
• Body: No sorness, head hurts from studying
• Sleep: 8 hours
• Fish Oil: 3 teaspoons AM, 4 before bed
• Power Lung: 3x10
• Static Stretch: full body, 10 minutes
• Foam Roll: light legs

Notes

I will be experimenting this month by drinking raw unpasteurized milk to see if it compliments the Paleo diet.

Rest Day

Report

• WOD TOD: None
• Body: Back is sore
• Sleep: 8 hours
• Power Lung: none
• Fish Oil: 3 teaspoons in the morning, 3 at night
• Static Stretch: none
• Foam Roll: none
• MWOD: None

Recovery

Team Workout:
Teams of 4

5 minutes per station, 1 minute rest between stations
Ground to Overhead @ 95#
Box Jumps @ 30"
Burpees
Shoulder to Overhead @ 95#

Strength / Work Capacity / Stamina

Deadlift 5-5-5
Worked up to 345#

Then:
3 Rounds for time of:
7 Burpees (each burpee terminates 1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 7:05

Rest 5 hours then:

8 Rounds for time of:
3 Deadlifts @ 315#
10 Box Jumps @ 20"
250m Row

Time: 14:25
------------------------

Report

• WOD TOD: 7:30am / 11:30am / 4pm
• Body: Lats are tight
• Sleep: 8 hours
• Power Lung: 3x10am, 2x10pm
• Fish Oil: 3 teaspoons at lunch, 1 post wod, 3 before at dinner
• Static Stretch: 10 minutes legs
• Foam Roll: light legs for 3 minutes
• MWOD: None

Work Capacity

21-15-9 rep rounds for time of:
Push Ups (hand release)
GHD Sit Ups
KB Swing @ 80#

Time: 6:04

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

Report

• WOD TOD: 11am
• Body: Legs are tight
• Sleep: 7.5 hours
• Fish Oil: 4 teaspoons AM, 1 at lunch, 2 before bed
• Power Lung: 3x10am, 3x10pm
• Static Stretch: 10 minutes full body
• Foam Roll: 5 minutes
• MWOD: repeat

Strength / Benchmark "Bulger" / Work Capacity

Strength:

• Front Squat 3x5 @ 75%
• FS: 210#
  

"Bulger"

Ten rounds for time of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Enlarge image

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia's Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.

Time: 34:31

Work Capacity

3 Rounds for time of:

• 15 Hang Power Cleans @ 135#
• 15 Burpees
• Time: 4:35

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

Report

• WOD TOD: 12:30pm / 4:30pm
• Body: No Soreness
• Sleep: 8 hours
• Power Lung: 4x10
• Fish Oil: 4 teaspoons at BF, 2 teaspoons at bedtime
• Static Stretch: 10 minutes full body
• Foam Roll: Legs for 5 min.
• MWOD: Focus on Weaknesses

Rest Day

Coaching and Homework. No time to train today. I am going to be ready to hit it hard tomorrow.

Report

• WOD TOD: None
• Body: no soreness
• Sleep: 5 hours
• Power Lung: None
• Static Stretch: Light legs
• Foam Roll: None
• MWOD: None

Rest Day

R&R

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

Report

WOD TOD: N/A
Body: recovered
Sleep: 8 hours
Power Lung: 6x10 am
Static Stretch: none
Foam Roll: none
MWOD: None

Work Capacity

15 Squat Cleans @ 155#
30 Toes to Bar
30 Box Jumps @ 24"
15 Muscle Ups
30 V-ups
30 Renegade Rows @ 2x 53#
15 Row (Calories)
30 Wall Ball @ 20#
30 Burpees

Time: 19:46

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

Report

• WOD TOD: 8:30am
• Body: Traps, legs, lats are sore
• Sleep: 8 hours
• Power Lung: 4x10am, 4x10pm
• Fish Oil: 3 teapsoons w/ BF, 1 teaspoon PWO, 2 at bedtime
• Static Stretch: 5 minutes full body
• Foam Roll: 5 minutes legs
• MWOD: none

Strength / Stamina

Shoulder press 3-3-3-3-3
1) 115#
2) 125#
3) 135# Fail
4) 135# Fail
5) 130#

Then:
3 Attempts at max rep parallette HSPU
1) 3
2) 2
3) 3

Then:
3 Rounds of:
20 Ab mat sit ups
20 GHD Back Extensions
20 Push Ups

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

Report

• WOD TOD: 11:30am
• Body: quads, lats, traps are sore
• Sleep: 7.5 hours
• Power Lung: 3x10am
• Fish Oil: 4 teaspoons AM, 1 at lunch, 3 before bed
• Static Stretch: 10 minutes full body
• Foam Roll: Legs and back for 5 minutes

• MWOD: None

Strength / Work Capacity

Orange Coast CrossFit Competition

“Challenge for the Ages”

• Part A
  • OCC Total – every lb equals one point
    • 10 minutes to find a Max Clean
      
    • 10 minutes to Max Front Squat
    • 10 minutes to find Max Vertical Pull (aka weighted pull-up)
• Part B
  • Got Skills?? –each completed skill set is worth 10 points
    • 1 minute to complete 3 muscle ups
    • 1 minute to complete 10 HSPU
    • 1 minute to complete 50 Double Unders
    • 1 minute to complete 10 Pistols
    • 1 minute to accrue 30 second L-Sit (must hold L-Sit for 3 seconds to count)
• Part C
  • Frantic Fran – every rep is equal to 1 point
    • 5 minute AMRAP of
      • 5 Thrusters @ 95lbs
      • 10 Pull-Ups
• WINNER IS THE TEAM WITH THE MOST POINTS

Part A:

Power Clean: 265# (PR)
Front Squat: 275#
Vertical Pull: BW + 90#

Part B:
All Five completed

Part C:
7 Rounds + 11 reps

Total Score: 796

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

Report

• WOD TOD: 7pm
• Body: some soreness in the groin
• Sleep: 8 hours
• Power Lung: 5x10
• Fish Oil: 4 teaspoons in the morning, 1 at lunch, 2 at bedtime
• Static Stretch: light on the legs
• Foam Roll: Legs
• MWOD: none

Rest Day

Report

WOD TOD: None
Body: Groin is sore from yesterday's squats
Sleep: 7 hours
Power Lung: 4x10am,
Fish Oil: 4 teaspoons am, 1 teaspoon w/lunch, 2 teaspoons at dinner
Static Stretch: 5 minutes legs
Foam Roll: 10 minutes legs and back
MWOD: Completed

1RM Back Squat / Strength / Work Capacity

Work up to 1RM Back Squat
Worked up to: 295#
PR Tie

Then:
5x5 @ 75%
225# x 5

Then:
21-15-9 rep rounds for time of:
Double Unders
Burpees
Ring Dips

9:03 w/ 30# Vest

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

Report

• WOD TOD: 9am @ BIOLA
• Body: Left groin is tweaked
• Sleep: 8 hours
• Power Lung: 4x10 AM
• Fish Oil: 4 teaspoons AM, 1 tps post wod,
  
• Static Stretch: Full Body
• Foam Roll: TBA
• MWOD: Completed

Rest Day

No Workout / Work and HW

Report

• Body: Shoulders are tight
• Sleep: 7 hours
• Power Lung: none
• Fish Oil: 4 teaspoons w/ breakfast 2 at night
• Static Stretch: 30 minutes full body
• Foam Roll: 3x 5 minutes throughout the day

Stamina

50 Ring Push Ups
50 Turkish Get Up @ 35# KB (25x ea. side)
25 Pull Ups
50 Air Squats
50 Split Jerks @ 2x 44# KB
25 Pull Ups
50 KB Swings @ 53#

Time: 29:57

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

Report

• WOD TOD: 5:30pm
• Body: Good, no soreness
• Sleep: 8 hours
• Power Lung: 3x10
• Fish Oil: 4 teaspoons this morning, 2 teaspoons before bed
• Static Stretch: Full body, light
• Foam Roll: Legs for 10 min.

Rest Day

No Workout

• Body: Traps are still a little sore, Right heel is sore as well
• Sleep: 7.5 hours, woke up a few times
• Power Lung: 4x10
• Fish Oil: 4 teaspoons w/ Breakfast, 2 before bed
• Static Stretch: Light
• Foam Roll: None

Work Capacity / Swim

In a 5 minute window complete:
1 round of:
Run 400m
21 Box Jumps @ 24"
12 Pull Ups

In the remaining amount of time complete AMRAP:
Power Clean @ 155#

1 minute rest after each 5 minute window
3 Rounds total
Score by total Cleans

R1) 26
R2) 21
R3) 22

Total Score: 69 reps completed

Swim:
4x25 yards easy

Intervals:
25 yard free style sprint
25 yard recovery
5 Rounds

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

Report

• Body: Traps are sore. I think it is from wearing the weighted vest yesterday.
• Sleep: 7 hours
• Power Lung: 4x10, I will do it again tonight 4x10
• Fish Oil: 4 teaspoons @ breakfast, 2 before bed
• Static Stretch: None
• Foam Roll: Legs

Work Capacity

3 Rounds for time w/ 30# vest:
500m Row
21 KB Swings @ 70#
15 Pull Ups

Time: 20:46

Note(s): Body, Nutrition, Sleep Reports are coming back. I need to start logging this again.
-------------
Report

• Body: Core is sore. Legs tired.
• Sleep: 7 hours

Work Capacity

8 Rounds for time of:
3 Curtis Ps
6 Toes to Bar
12 Burpees

Time: 13:25

Rest Day

No Workout

Work Capacity

Tabata
Row
Bear Crawl
Dip Hold
Air Squat
Sit Up

Row: 66 cals total
Dip Hold: No failures
Air Squat: 19 reps
Sit Ups: 9 reps

Then:
100 Push Ups as fast as possible
50 four count flutter kicks

5x10 Strict Pull Up

Strength

Deadlift 4x3 @ 80%
DL: 355# x 3 reps

After each set of Deadlift do:
5 Ring Handstand Push Ups
5 Strict Pull Ups

Recovery

Swim, Dives, Run, Climbs

Benchmark "Jack"

Complete as many rounds as possible in 20 minutes of:
10 Push Press @ 115#
10 KB Swings @ 53#
10 Box Jumps @ 24"

Rounds: 11+16 reps

Stamina

"Aardvark"
3 Rounds for time of:
800m Run
50 Ground to Overhead @ 75#
30 Burpees

Time: 32:05

Rest Day

Relax

Work Capacity

50-30-20 rep rounds for time of:

KB Swing (Russian) @ 53#

Burpees

Box Jump @ 24"

200m Run after each round

Time: 18:25

Strength / Work Capacity

Front Squat 5x2 @ 85% 1RM
FS: 240#

Then:
3 Rounds for time:
12 Power Cleans @ 155#
30 Double Unders
Run 400m

Time: 10:58

Rest 10 minutes then:

3 Rounds for time:
12 Overhead Squats @ 95#
12 Burpees
Run 400m

Time: 10:26

Rest Day

Homework and some R&R

Strength / Work Capacity / Swim

Work up to heavy Clean and Jerk
Then: 3x1 @ 90% 1RM

7 Rounds for time:
3 Clean and Jerk @ 165#
5 Chest to Bar Pull Ups

Time: 5:43

Part 2 starts exactly 15 minutes after the start of Part 1

3 Rounds for time:
20m Medball Shuttle Run, trips @ 20#
10 Deadlifts @ 235#
10 Burpees

Time: 4:10

Total Time: 9:53

Rest 5 hours then:
Swim for Recovery freestyle technique work

CSS Technique work

Skill Work: Extension, leg brush, relaxed breathing, hand strokes.

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 362

Rest Day

FGB Tomorrow

Recovery

2 mile Run @ easy pace
Stretch
Foam Roll

Work Capacity

3 Rounds for time with 1 Minute of rest between rounds of:

20 WallBall (20#/14#)

20 Sumo Deadlift High Pull (75#/55#)

20 Box Jump (20″)

20 Push Press (75#/55#)

20 Row (Cal)

• Continuous running clock with 1 minute rest between rounds.

Time: 13:30

Work Capacity

21-18-15-12-9-6-3 reps for time of:
Row (calories)
Thruster @ 75#
KB Swing @ 70#
Ball Slam @ 30#

Time: 25:44

Recovery / Swim

Swim 25 minutes
Freestyle technique work
CSS Technique work

Stamina

1-10 Ladder of:
Bear Complex @ 105#

after each set
3 Handstand Push Ups
6 Pull Ups
9 Burpees

Time: 34:08

Strength / Work Capacity

Work up to 1rm Snatch
165# (PR)

Then:
21-15-9 reps for time of:
Squat Snatch @ 95#
Chest to Bar Pull Ups

Time: 10:00

Swim

5x50 Freestyle
7x25 CSS
3x25 Freestyle all out sprints

10-5-3-1 for time:
35# Brick Dive @ 12'
Burpees

Time: 11:42

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 80-85%

DL @ 355, 360# 5x2

3 Rounds for time of:
Run 400m
12 Deadlifts @ 275#
6 Ring Handstand Push Ups

Time: 15:39

Strength

2x 30/30 Squat Jump

Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 85%

Rest Day

No WOD

Work Capacity / Intervals

1 minute max rep Muscle Ups
1 minute rest
1 minute max rep Deadlifts @ 225#
1 minute rest
3 Rounds

Work Capacity

5 Rounds for time of:
9 Squat Clean Thrusters @ 135#
11 Pull Ups

After 5 Rounds immediately Row 2001 meters

Total time: 24:19

Rest Day

Benchmark "FGB"

Fight Gone Bad
1 minute at each station for max reps, no rest between stations.
Wall Ball shots @ 20#, 10'
Sumo Deadlift High Pull @ 75#
Box Jump @ 20"
Push Press @ 75#
Row (calories)
1 minute rest
3 rounds

Score: 363 (PR)

Strength / Work Capacity

Work up to heavy Front Squat

Then: 5x3 @ 80% 1rm

AMRAP 10 Minutes:
5 Clean and Jerk @ 135#
20 Double Unders

Rounds: 9+3

Rest Day

Work Capacity from Matt Banwart on Vimeo.

Work Capacity

Complete as many rounds as possible in 14 minutes of:
10 Wall Ball Shots @ 20#
10 Overhead Squats @ 95#
10 GHD Back Extensions

Rounds: 6+4 reps

Work Capacity / Stamina

In a 5 minute window;
Complete 1 round of "Helen" and in remaining time do as many clean and jerk as possible with 135# Barbell
Rest 1 minute

3 rounds.

5 minute intermission then:

In a 5 minute window;
Complete the first round of "Annie" (50's) and in the remaining time do as many muscle-ups as possible.
Rest 1 minute.

5 rounds (the numbers descend in accordance with the WOD "Annie", ie. 50-40-30-20-10)

Score is total number of clean and jerk added to total number of muscle-ups.

Note(s): This was a modified Painstorm from CF.com affiliate page.

Score: 41 C&J, 55 Muscle Ups

Grand total of: 96 reps.

Rest Day

I fell well enough to train, I just didn't have time today.

1RM Squat Clean

Work up to 1RM Squat Clean

Worked up to 245# (PR)

Strength

Push Jerk 6x3

1) 155#
2) 165#
3) 175#
4) 185# failed rep 3
5) 185# failed rep 3
6) 185#

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

Report

• Body: No soreness. I am tired. I have not been getting full sleep lately
• Sleep: 6 hours
• Nutrition: paleo. I did have some cheese today.. oops
• Note(s): It felt good to get in a strength day today.

Endurance / Stamina

For time:
Run 800m
53 KB Swings, 1.5 pood
21 Ring Dips
Run 400m Backwards
44 KB Swings, 1.5 pood
15 Ring Dips
Run 200m
35 KB Swings, 1.5 pood
9 Ring Dips
30 Sand Bag Squats, 106# Bag
Run 400m Backwards

Time: 23:50

Update

Report

• Body: No soreness. I have been recovering very well lately and have been able to go full speed on almost all my WODs.
• Sleep: 8 hours. No interruptions.
• Nutrition: Back to paleo. Slipped up a little last weekend with food.
• Fish oil intake has been steady. Magnesium supplementation has really helped my recovery.
• Note(s): I need to get back to more strength training. School has started so I have not been able to get a good strength session in yet. Hopefully tomorrow. As for today... its going to suck.

Rest Day

Work Capacity

21-15-9 reps for time of:
Handstand Push Ups
Burpees
Wall Ball shots @ 20#

Time: 15:25

Work Capacity

Row 500m AFAP then:
3 rounds of:
Run 400m
21 Pull Ups
7 Clean and Jerk @ 135#

Time: 15ish minutes

Notes: Did not have accurate time because class was starting.

Work Capacity / Stamina

Complete as many rounds as possible in 20 minutes of:
4 Handstand Push Ups
8 KB Swings @ 72#
12 Power Snatches @ 95#

Rounds: 10 + 19 reps

Rest Day

2 days off

Rest Day

IWT / Work Capacity

With 75# Barbell Overhead 2 walking lunge steps 1 OHS x 5
500m Row
2 min. Rest
3 rounds
5 min. Rest
10 Strict Pull Ups
1 min. Max Double Unders
2 min. Rest
3 Rounds
5 min. Rest
3x TGU each side @ 44#
1 min. AirDyne
2 min. Rest
2 Rounds

Rest 2 hours then:

For time:
5 Unbroken Double Unders
50m Sprint
10 Unbroken Double Unders
50m Sprint
15 Unbroken Double Unders
50m Sprint
20 Unbroken Double Unders
50m Sprint
25 Unbroken Double Unders
50m Sprint
30 Unbroken Double Unders
50m Sprint
35 Unbroken Double Unders
50m Sprint
40 Unbroken Double Unders
50m Sprint
45 Unbroken Double Unders
50m Sprint
50 Unbroken Double Unders
50m Sprint

Time: 15:16

Recovery / Swim

20 min. Swim

Work Capacity / Stamina / Benchmark "Coe"

3 Rounds for time of:
5 Squat Clean Thruster @ 135#
10 Chest to Bar Pull Ups

Time: 3:03

Rest 1 hour then:

"Coe"
10 Rounds for time of:
10 Thrusters @ 95#
10 Ring Push Ups

Time: 16:36

Stamina

For time:
22 Shoulder to Overhead
22 Jump Squats
22 Toes to Bar
22 Thrusters
22 Handstand Push Ups
22 Box Jumps
22 Overhead Squats
22 Ring Dips
22 Overhead Walking Lunge
22 Ground to Overhead

Time: 27:01

Work Capacity

3 Rounds for time:
Run 400m
5 Squat Cleans @ 155#
10 Handstand Push Ups

Time: 12:46

Recovery

Swim 20min @ easy pace.

IWT / Stamina

10 Weighted Step Ups (5 each leg) @ 135#
400m Sprint
2 min. Rest
3 Rounds
5 min. Rest
7 Hang Power Cleans @ 165#
50 Double Unders
2 min. Rest
3 Rounds
5 min. Rest
7 Shoulder to Overhead @ 165#
10 Burpees
2 min. Rest
3 Rounds

Rest 6 hours then:
5 Rounds for time of:
15 Deadlifts @ 225#
20 Wall Ball Shots @ 20#
25 Pull Ups

Time: 24:02

Strength / Work Capacity

Snatch
5x2 @ 145#

Then:
4 TGU each side @ 65# Barbell

Then:
3 Rounds for time of:
250m Row
15 GHD Sit Ups
10 Power Snatch @ 115#

Time: 13:33

Rest Day

Training Begins Tomorrow

Recovery

Spin 15 minutes
600m Run @ easy pace
500m Row easy
400m Run easy

Stretch / Foam Roll

Rest Day

No soreness. I am just tired and drained from yesterday. Recovery WOD planned for tomorrow.

Competition: Next Level Invitational

Event 1 - “Triple Double”

For reps:
AMRAP in 2 minutes of: Bar Muscleups
Rest 2 min
AMRAP in 2 minutes of: Ground to Shoulder (#185/#115)
Rest 2 min
AMRAP in 2 min of: Box Jumps (30”/24”)

Scores:
Muscle Up: 22
Ground to Shoulder: 18
Box Jump: 40

Event 2 – “Zipadeedoodah”

10 min cutoff

For time or reps achieved:
15 Backsquat from the Rack (#225, #155)

followed by:
2 rounds of:
6 pullovers
12 burpees
40 doubleunders

followed by:
15 Deadlifts (#225, #155)

Time: 6:11

Event 3 - “Spetznaz”

10 minute cutoff
For time:
3 rounds of
200m run (50m x 4)
12 KB Snatches (#72, #44)
12 Toes to Bar

Time: 5:24

Rest Day

Competition Tomorrow

Rest Day

No recovery

Recovery

Skill Work:
Bar Pull Overs

Strength / Work Capacity

Work up to heavy Clean and Jerk
Worked up to: 220#

Then:
30 Burpee Clean and Jerks @ 135#

Time: 4:35

Work Capacity

Complete as many rounds as possible in 7 minutes of:
3 KB Snatch R
3 KB Snatch L
6 Chest to Bar Pull-Ups

Rounds: 8 + 3 snatches each arm + 2 pull ups

Then:
21-15-9 reps for time of:
Burpees
KB Swing @ 70# (Russian)
Box Jump @ 24"

Time: 4:33

Work Capacity / Strength

5 rounds for time of:
7 Deadlifts @ 225#
21 Double Unders
7 Handstand Push Ups

Time: 8:26

Then:
20 Shoulder to Overhead anyhow @ 185#

Time: 11:05

Rest Day

Rest Day

Work Capacity / Stamina

9-7-5 Reps for time of:
Bar Muscle Ups
135# Squat Snatch

Time: 15:05

Rest 10 minutes then:

3 minute Row (calories)
3 minute rest
3 minute KB Snatch for reps @ 1x 53#
3 minute rest
3 minute Back squat for reps @ 135#
3 minute rest
3 minute L-Sit hold for as long as possible

Scores:
1) 54
2) 31
3) 35

Work Capacity

5 Rounds for time of:
6 Squat Clean Thrusters @ 135#
12 Chest to Bar Pull Ups
24 Double Unders

Time: 12:01

Work Capacity

4 Rounds for time of:
9 Squat Cleans @ 155#
6 Handstand Push Ups

Time: 9:27

Recovery

Swim 20 min. freestyle
25 yard sprints
1 minute rest between intervals

Then:
20 minute bike
Stretch / Foam roll

Strength / Work Capacity / Stamina

5 Rounds for time of:
5 Back squats @ 225#
5 Bar Muscle Ups

Time: 11:28

Rest 5 hours then:

10 KB Snatch R
10 KB Snatch L
20 Chest to Bar Pull Ups
8 KB Snatch R
8 KB Snatch L
15 Chest to Bar Pull Ups
6 KB Snatch R
6 KB Snatch L
10 Chest to Bar Pull Ups
3 KB Snatch R
3 KB Snatch L
5 Chest to Bar Pull Ups

Time: 7:18

Then:
1 Mile Run w/70# Sandbag

Stamina / Work Capacity

1-10 Ladder of 135# Clean and Jerk

5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53# (American)
Perform after each set of Clean and Jerk

Time: 29:53

Then:
3 Rounds for time:
10 Deadlifts @ 225#
15 Burpees

Time: 3:08

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

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

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"

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

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
  

Strength / Work Capacity

5x3 Squat Clean

Worked up to 215#

Then:
4 Rounds for time of:
7 Squat Cleans @ 135#
11 Toes to Bar
Run 400 meters

Time: 14:40

Rest Day

Report

• Body: No Sorness
• Sleep: 10 hours
• Nutrition: 90% Paleo
• Tomorrow's Projection: Heavy dead lift.

Strength

Back Squat 5x3

Worked up to 255#

Note(s): More of a recovery day. I did not get much sleep last night so I didn't do a work capacity section.

Today is the one year anniversary of Operation Red Wing. Read the book "Lone Survivor".

Recovery

5 Rounds:
5 Snatch P
10 V Up

Then:
100 Mountain Climbers

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

Report

• Body: Shoulders, back sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Benchmark "KT Challenge"

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

Time: 4:24 (PR)

Rest Day

No WOD

Swim / Work Capacity / Stamina

Combat Sidestroke techniques
Swim 5x50 CSS

Slowest: 1:06
Fastest: 1:01


For time:
Row 100 meters
15 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 500 meters
5 Squat Snatch @ 115#
Row 250 meters
10 Squat Snatch @ 115#
Row 100 meters
15 Squat Snatch @ 115#

Time: 19:06

Rest 30 minutes then:
For time:
Run 400m w/ 20# Ball
50 Ring Dips
Run 400m w/ 20# Ball
50 Walking Lunge Steps w/ 45# Plate
Run 400m w/ 20# Ball
50 Ball Slam @ 30#
Run 400m w/ 20# Ball
50 Push Ups
Run 400m w/ 20# Ball
50 Burpees

Time: 26:33

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

Report

• Body: No soreness
  
• Sleep: 8 hours
  
• Nutrition: Pure Paleo
  
• Tomorrow's Projection: Rest Day

Strength / Work Capacity

Work up to heavy Split Jerk
Worked up to: 225#

Then:
5 Rounds for time of:
20 Double Unders
5 Clean and Jerks @ 155#

Time: 5:54

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

Report

• Body: Shoulders tight
• Sleep: 9 hours
• Nutrition: 90% Paleo.
• Tomorrow's Projection: SEALfit

Rest Day

Report

• Body: Tired, sore shoulders and legs
• Sleep: 10 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Swim intervals, SEALfit WOD

Stamina / Strength / Work Capacity

Partner WOD:
P1) 50 Wall Ball Shots @ 20#
P2) Plank Hold until 50 reps are complete
2 rounds
3 minute rest then:
P1) 50 Box Jumps @ 24"
P2) Hold BB Overhead @ 45# until box jumps are complete
2 rounds
3 minute rest then:
P1) 5 Man makers @ 2x25#
P2) Hold V sit w/ 20# ball until MM completed

Then:
5x3 Front Squat
Worked up to 225#

Then:
For time:
100 Push Ups
5 Box Jumps @ 30" every minute

Time: 2:54

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

Report

• Body: Butt and hamstrings sore, still tired
• Sleep: 6 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Work Capacity / Stamina

4 rounds at each station of 30 sec. work followed by 30 sec. rest
Wall Ball @ 20#
SDHP @ 75#
Double Unders (unbroken)
Pull Ups
Row

Note(s): If wall ball is dropped before 30 sec is over, 5 burpees for penalty
Once you reach failure during 30 sec of double unders, 5 burpees for penalty
Dropping off the Pull Up bar . Penalty = all out air squats until 30 sec is up.

Rest 2 hours then:
"The Seven"

Seven rounds of:

7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Time: 39:26

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

Report

• Body: No soreness but I was really tired today
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: heavy front squat

Rest Day

Report

• Body: Legs and butt sore. Shoulders tight.
• Sleep: 8 hours
• Nutrition: 50% paleo
• Tomorrow's Projection: SOS

Strength / Work Capacity / Stamina / Endurance

Work up to Heavy Squat Clean:
Worked up to: 225#
3 heavy singles @ 225#

120 sec. rest between sets

Then:
Complete as many rounds as possible in 25 minutes of:
3 Squat Cleans @ 115#
5 Burpees

Rounds completed: 24 + 3 SC + 1 burpee

Rest 2 hours then:

Untimed:
50 4 count flutter kicks
50 unbroken chest to deck push ups
Run 400m w/ 70# sandbag
50 Sit ups with 60# sandbag
50 Ring Dips
Run 400m w/ 70# sandbag
50 Floor Wipers @ 135#
50 Ring Rows
Run 400m w/ 70# sandbag
50 Walking lunges w/ 70# Sandbag
50 Squats w/ 70# sandbag
Run 400m all out without sandbag

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

Report

• Body: No Soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Strength / Work Capacity

Work up to heavy Power Snatch
Worked up to: 145#

Then:
1 minute max effort Push-Press @ 95#
2 minute max effort Double Unders
3 minute max effort: 5 Pull Ups, 10 Push Ups, 15 Air squats
5 Rounds

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

Report

• Body: No Soreness, but I am exhausted
• Sleep: 4 hours, + 2.5 hour nap
• Nutrition: Pure Paleo
• Tomorrow's Projection: SEALfit

Rest Day

No WOD

Strength / Work Capacity

6x3 OHS
Worked up to 175#

...Then:
Complete as many reps as possible in 8 minutes of:
185# Power Clean
Muscle Ups

(switch as needed)

Reps: 46

Strength / Work Capacity

Deadlift 6x3
Worked up to: 360#

Then:
Complete as many reps as possible in 8 minutes of:
Muscle Ups
Power Clean @ 185#

Reps completed: 46

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

Report

• Body: No Soreness
• Sleep: 7.5 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Squat, Long Metcon

Strength / Work Capacity / Swim

Snatch heavy single:
Worked up to: 160#

Then:
For time:
400m Medball Run @ 20#
50 Thrusters @ 75#
50 Double Unders
50 KTE
400m Medball Run @ 20#
30 Thrusters @ 75#
30 Double Unders
30 KTE
400m Medball Run @ 20#
15 Thrusters @ 75#
15 Double Unders
15 KTE

Time: 23:46

Rest 3 hours then:

4 x 50 yard freestyle sprints
3 min. recovery between intervals

40, 41, 43, 43

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

Report

• Body: Legs are tight
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Rest Day

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

Report

• Body: Sore everywhere
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Snatch, Squat clean, SOS WOD

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

Benchmark "Cindy" / Strength / Stamina

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats

Rounds completed: 27 (PR)

Rest 3 hours then:

5x2 Push Press
Worked up to: 195#

Note: Failed rep 2 at 200#

Then:
4 Rounds for time of:
3 Handstand Push Ups on Parallettes
6 Deadlifts @ 275#

Time: 5:19

Note(s): HSPU were bad. ROM was off. This final WOD was done just to feel the grind and working through despite being exhausted from "cindy".

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

Report

• Body: No soreness
• Sleep: 8 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: S.O.S. test / Squat Cleans

Rest Day

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

No Report

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

Benchmark "Fight Gone Bad"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 330 (PR) * used a 24" box

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

Report

• Body: No Sorness
  
• Sleep: 8.5 hours
  
• Nutrition: 1 non paleo choice today. 90% Paleo
  
• Tomorrow's Projection: Rest Day, Heavy Push Press is now moved to Friday
  

Benchmark "Grace" / Strength / Stamina

For time:
30 Clean and Jerk @ 135#

Time: 2:58 (PR)

Then:
Back Squat
1x5 @ 50%
1x5@ 60%
1x3 @ 70%
1x3 @ 80%
3x1 @ 90%

Final weight: 275#

Then:
3 Rounds for time of:
30 Burpees
15 Thrusters @ 75#
10 Pull Ups

Time: 11:48

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

Report

• Body: No soreness
• Sleep: 7.5 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Push Press, short metcon

Rest Day

Report

• Body: No soreness
  
• Sleep: 4 hours + 3 hour nap
  
• Nutrition: Some crap. Mostly Paleo.
  
• Tomorrow's Projection: Benchmark "Grace", Heavy Push Press, SEAL Fit WOD
  

Strength / Work Capacity

Deadlift 5x3
Worked up to: 345#

Then:
For time:
10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans @ 155#
Run 550 meters

Time: 11:41


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

Report

• Body: Triceps and chest are still sore from friday
• Sleep: 7 hours
• Nutrition: Pure paleo
• Tomorrow's Projection: Rest Day

Work Capacity

For time:
30 Wall Ball Shots @ 20#
30 Box Jumps @ 24"
20 Pull Ups
20 Ball Slams @ 30#
10 Power Snatches @ 95#
10 Curtis P's @ 95#
10 Power Snatches @ 95#
20 Ball Slams @ 20#
20 Pull Ups
30 Box Jumps @ 24"
30 Wall Ball Shots @ 20#

Time: 13:45

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

Report

• Body: Chest and tri's are sore from yesterday
• Sleep: 8 hours
• Nutrition: 1 Cheat meal, rest paleo
• Tomorrow's Projection: Heavy Deadlift, short metcon

Work Capacity

Every 2nd minute do:
5 Chest to Bar Pull-Ups
10 Push Ups
15 Burpees
20 Jumping Jacks

10 Rounds

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

Report

• Body: Not sore, just tired
• Sleep: 4 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Heavy Deadlift

Work Capacity

For time:
1,000m Row
21 Push Press @ 75#
15 Ring Dips
9 Toes to Bar
450m Run
21 Hang Cleans @ 75#
15 Pull Ups
9 V-Ups
21 Box Jumps @ 24"
15 Wall Ball
9 Burpees

Time: 11:22

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

Report

• Body: Hamstrings are sore, lower back is tight
• Sleep: 7 hours
• Nutrition: only 1 paleo meal
• Tomorrow's Projection: Rest Day

Strength / Benchmark "Louder than 10 aka. 11"

Back Squat
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
Then:
10x3 @ 75% every minute on the minute

Back squat @ 220#


"Louder than 10 aka. 11"
11 Rounds for time of:
5 Ball Slam @ 30#
10 Push Ups
15 KB Swings @ 53#

Time: 9:00 flat

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

Report

• Body: Lats are tight but not sore
• Sleep: 7 hours
• Nutrition: All paleo except 1 clif bar
• Tomorrow's Projection: Hero WOD, maybe a swim

Benchmark "Fran"

21-15-9 rep rounds for time of:
95lb. Thruster
Pull Ups

Time: 3:06 (PR)

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

Report

• Body: No soreness
• Sleep: 7 hours
• Nutrition: 2 cheat meals, 2 paleo
• Tomorrow's Projection: CF Brea WOD

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

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


Studying for Finals


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

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

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

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

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

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

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

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

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

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

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

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

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

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#

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

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

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

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

CHI Swim / Stamina

Complete as many lengths as possible in 15 minutes:
20 (CSS)

Then:
3 Rounds for time of:
Shuttle Run
20 Russian Twist @ 30#
15 Ball Slam @ 30#
10 Thrusters @ 65#

Time: 16:46

Recovery

Sandbag Run 100m
Then:
21 Renegade Row 2x35#
21 GHD Sit Up
Run 200m w/ Sandbag
4 Rounds

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

Daily Report

• Body: 8. I felt fine, I just feel tired
  
• Sleep: 8 hours
  
• Nutrition: 10. Paleo all day
  
• Notes: I moved the swim to tomorrow. I needed a recovery day.
  
• Tomorrow's Projection: CHI Swim, CrossFit Girl Benchmark WOD, Free-diving
  

Strength / Work Capacity / Stamina

• 3x10 PVC OHS
  3x10 Push Up
  Handstand Practice
  Frog Practice
  
  Back Squat
  1x5
  1x3
  5x2
  
  Worked up to: 255#
  
  Then:
  3 Rounds for time of:
  7 Power Cleans @ 155#
  11 Muscle Ups
  
  Time: 8:24
  
  Rest 2 hours
  Then:
  21-15-9 reps of each:
  OHS @ 75#
  Burpee
  Pull Ups
  Squat Clean @ 75#
  Ring Dip
  Double Under
  
  Time: 18:25
  
  ---------------
  
  Daily Report
  
  Body: 10. Felt recovered and ready to work
  Sleep: 8 hours
  Nutrition: 8. Some bread, some junk
  Notes: WOD 2 felt slow.
  Tomorrow's Projection: Endurance WOD involving heavy sandbag runs.

LSD Swim / Recovery

Swim 1,100 yards for time

Time: 36:03, CSS

Cool Down:
Brick Swims
Brick Walk
Free Dives
25 yard underwater swim

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

Daily Report

• Today's Motivation: TBA
• Body: 9. Fish oil is good
• Sleep: 7 hours
• Nutrition: TBA
• Notes: Swim went well. I still need a lot of work. I am getting more comfortable under the water.
• Tomorrows Projection: Heavy Clean and Jerk, Squat, short metcon.

Benchmark "JT"

"JT"
21-15-9 reps for time of:
HSPU
Ring Dip
Push Ups

Time: 14:15 (PR)

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

Daily Report

• Today's Motivation: "Terror"
• Body: 7. Drained
• Sleep: 6 hours
• Nutrition: 7. I had some bread and two protein bars... no bueno
• Notes: Hit a PR by over 4 minutes... not bad for being dead
• Tomorrow's Projection: Recovery - LSD Swim - CSS

Work Capacity

For time:
25 Curtis P's @ 95# (every minute do 5 box jumps @ 20")
50 Burpees (every minute do 5 deadlifts @ 95#)
75 Ball Slams @ 20# ( every minute do 5 tuck jumps)
100 Push Ups (ever minute do 5 Hang Power Snatches @ 95#)

Time: 21:45

Work Capacity / Swim / Core

10 Rounds for time of:
15 Deadlifts @ 135#
15 Push Ups

Time: 13:28

Then:
Free dive
Carry bricks
Bear Crawl w/ bricks
Underwater Skill work

Then:
50 Flutter Kicks (4 count)
50 Sit ups

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

Daily Report

• Today's Motivation: BUD/S Phase 2
• Body: 7. Legs were tired from yesterday's WOD
• Sleep: 8 hours
• Nutrition: 8. I had some protein bars...
• Notes: Pool work today was a lot of fun. I am definately enjoying the free diving and carrying bricks across the pool.
• Tomorrow's Projection: CrossFit WOD w/swimming. Free diving and other underwater activities.

Swim / Strength / Benchmark "Kelly"

CSS 5x50
Freestyle 3x100
Then:
5x100m Freestyle Sprints
2 min. rest between intervals

Cool Down: Brick swims, Underwater work

Then:
Work up to Heavy Snatch
Worked up to: 155#

Rest 1 hour then:
"Kelly"
5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Ball Shots @ 20#

Time: 31:35

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

Daily Report

• Today's Motivation: Started Reading the "Art of War" To fight and conquer in all your battles is not supreme excellence; supreme excellence consists in breaking the enemy's resistance without fighting.
• Body: 10. Rest day yesterday helped a lot
• Sleep: 8 hours
• Nutrition: 7. I had some cliff builder bars and some sugar
• Notes: Swimming went well today. I have taken some time off from the pool. It felt great to get back in there.
• Tomorrow's Projection: Body weight calisthenics, CSS development, brick diving, brick walking.

Rest Day

Daily Report

• Today's Motivation: Perception
• Body: 10. I feel fine I just need some more sleep
• Sleep: 7.
• Nutrition: 10. I am back to full paleo today
• Notes: Friday through Monday are going to be tough workouts I need today off if I am going to survive the next four days of training.
• Tomorrow's Projection: Interval Swimming, CSS development. CrossFit "Girl" Benchmark WOD
  

Strength / Work Capacity

My new video I made of CrossFit Brea


Work up to 1rm OHS

OHS: 195# PR tie

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

Time: 7:37

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

Daily Report

Today's Motivation:
Body: 8. I felt a tired during the workout. No soreness though.
Sleep: 7.5 hours
Nutrition: 6. I had some bad food today
Notes: Just missed 205# on the OHS. I lost control on my last attempt.

Rest Day

Daily Report

• Today's Motivation: New Video, check it out
  
• Body: 4. must needed rest day
  
• Sleep: 7 hours
  
• Nutrition: 7. Some paleo, some not
  
• Notes: I need a full rest day today. Check out the new video I made!
  

Benchmark "Josh"

• 95 pound Overhead squat, 21 reps
• 42 Pull-ups
• 95 pound Overhead squat, 15 reps
• 30 Pull-ups
• 95 pound Overhead squat, 9 reps
• 18 Pull-ups

Josh


SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

Time: 9:08 *PR

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

Motivation:

Body: 7/10
Sleep: 5/8
Nutrition: 10/10
Notes: I need a full rest day soon.

Endurance / Stamina

15 minute swim for max lengths
7 minutes max push ups
7 minutes max strict pull ups
7 minutes max ring dips
7 minutes max sit ups
7 minutes max squats
15 minute swim for max lengths

Swim: 22
Push Ups: 144
Pull Ups: 44
Ring Dips: 98
Sit Ups: 90
Squats: 240
Swim 22

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

Click Here

Body: 8/10
Sleep: 5/8
Nutrition: 8/10
Notes: Great workout

Strength / Benchmark "Randy" / Endurance

OHS 5x3
Worked up to 160#

Then:
"Randy"
75 Power Snatches @ 75#

Time: 5:12 (PR)

Rest 3 hours then:
For time:
Run 1 mile
100 Thrusters @ 95#
100 Double Unders
100 Burpees
Swim 1/2 mile

Time: 1.20.46

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

Body: 9
Sleep: 8
Nutrition: 9

Swim / Strength / Work Capacity

3x50 Combat Sidestroke
3x50 Free Style

Complete as many yards as possible in 15 minutes
Yards: 550

Cool Down: 5x50 Combat Sidestroke

5x Attempts at 25 yard underwater swim

Then:
3 rounds:
Bench Press @ BW
Max Rep Pull Ups

Then:
Complete as many rounds as possible in 15 minutes of:
10 HSPU
15 Ball Slam @ 30#
20 Double Unders

Rounds: 4

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

Daily Report

Today's Motivation: "One who fears failure limits his activities. Failure is only the opportunity more intelligently to begin again."
- Henry Ford
Body: 70%. Back is tight from yesterday.
Sleep: 7.5 hours
Nutrition: 100% Paleo
Notes: I am going to be more strict on my diet.

Benchmark "McGee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Rounds: 14+5 DL

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs). Post rounds and fractions of rounds completed to comments.

Enlarge image

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Swim Intervals 7x20m

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

Daily Report

Today's Motivation: Hero WOD

Body: 9

Sleep: 8.5 hours

Nutrition: 8. I had some sugar

Notes: One of the hardest workouts I have ever done.

Strength / IWT

Squat Clean
1x5
1x3
5x1

Worked up to 230#

Front Squat
5x1

Worked up to 255#


Then:
10x Hang Power Clean @ 95#
2 minutes jumprope
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
7x Split Jerk @ 95
1 minute max Burpees
2 minute rest
3 rounds
3 minute rest (not including 2 minute rest)
Then:
12x Pull Up
12x KTE
12x KB Swing
12x Tire Flip
3 rounds
1 minute rest between rounds

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

Daily Report

Today's Motivation:
Body: 50%. Groggy
Sleep: 8 hours
Nutrition: 80% Paleo. I treated myself at the end of the day.
Notes: I feel tired. I might be over training a bit. I need more sleep.

Recovery / 1000 yard Swim

2x50 yards freestyle
2x50 yards combat sidestroke

Swim 1,000 yards for time
@ Slow pace w/ combat sidestroke

Time: 37:10

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

Daily Report

Today's Motivation: Exodus 20:12
Body: 80%. I am sore from Murph yesterday
Sleep: 7 hours
Nutrition: 70% Paleo. Some chocolate. Some bread...
Notes: Swim went well. I am getting better with my timing on the combat side stroke. It needs to improve but I am getting more efficient as I go. Productive day today.

Benchmark "Murph" / Strength

"Murph"
For time:
1 mile run
100 Pull Ups
200 Push Ups
300 Squats
1 mile run

Time: 49:38 (No vest) Unbroken

Then:
Shoulder Press
3x5
5x3

Worked up to 135 x 3

21-15-9 reps for time of:
Push Press 95#
V Ups

Time: 2:41

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

Daily Report

Today's Motivation: Lt. Michael Murphy
Body: 60%. I felt dead throughout the workout
Sleep: 6 hours
Nutrition: 70% Paleo. I had some rice today.
Notes: Murph was done straight through with no weighted vest. It was fun but tough. The mile runs were longer than a mile.

Work Capacity

For time:
Run 400m
5 Rounds:
10 Pull Ups
10 Ring Dips
Run 400m after the 5 rounds are completed
3 Rounds:
30 KB Swing @ 70#
30 MT. Climbers (2 count)
Run 400m after the 3 rounds are completed
1 Round:
20 Ground to Overhead Anyhow @ 105#
50 Ball Slams @ 20#

Time: 20:49

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

Daily Report

Today's Motivation: SEALfit Camp
Body: 80%. I felt dragged during the workout.
Sleep: 8 hours
Nutrition: 98% Paleo. 1 protein bar
Notes: I felt good, but I felt I could have gone faster during the WOD

Warrior Dash

Run 3.08 miles w/ obstacles

Time: N/A

-----------

Daily Report

Today's Motivation: The WARRIOR DASH
Body: 95%. My legs were a little tight while running.
Sleep: 9 hours
Nutrition: Cheat day
Notes: Warrior Dash was awesome

Benchmark 500 yard swim / Benchmark "Elizabeth"

For time:
Swim 500 yards

Time: 13:29

"Elizabeth"
21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 7:58 (PR)

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

Daily Report

Today's Motivation:
"And after looking, I got up and said to the great ones and to the chiefs and to the rest of the people, Have no fear of them: keep in mind the Lord who is great and greatly to be feared, and take up arms for your brothers, your sons, and your daughters, your wives and your houses."
--Nehemiah 4:14
Body: 100% I felt great today
Sleep: 7 hours
Nutrition: 90% Paleo + 1 cliff bar
Notes: Swimming must get better.

Strength / Work Capacity

Back Squat 5x3, 3x1

Worked up to 283# on singles

Then:
For time:
100 Box Jumps @ 30"
Every minute do 3 Deadlifts @ 135#

Time: 7:30

Rest 1 hour then:
Snatch
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x1 @ 85%

For time:
400m Run
21 Snatches @ 95#
21 Ring Push Ups
400m Run
15 Snatches @ 95#
15 Ring Push Ups
400m Run
9 Snatches @ 95#
9 Ring Push Ups

Time: 15:01

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

Daily Report:

Today's Motivation:

The really unhappy person is the one who leaves undone what they can do, and starts doing what they don't understand; no wonder they come to grief.

Johann Wolfgang Von Goethe
1749-1832, German Poet, Dramatist, Novelist
more famous quotes

Body: 90%. A bit tired today but felt good through both workouts
Sleep: 8 hours
Nutrition: 90% Paleo. 1 cliff bar
Notes: Good day to train. I felt solid during the snatch workout. I felt slow during the box jumps though. 30" seems high now.

Recovery

Swim 100 yards freestyle
500 yard Combat Side Stroke
Drown proofing drills

Time: 1 hour of pool work

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

Daily Report:

Today's Motivation: N/A
Body: Good. Tired but I felt better than yesterday
Sleep: 10 hours... woot!
Nutrition: 100% Paleo
Notes: Good recovery workout today. My pool confidence is going up. I worked mostly on breathing technique and timing while I was in the pool

Work Capacity / Strength Endurance

5 Rounds for time of:
5 Deadlift @ 225#
20 Double Unders
4 Deadlift @ 225#
20 Double Unders
3 Deadlift @ 225#
20 Double Unders
2 Deadlift @ 225#
20 Double Unders
1 Deadlift @ 225#
20 Double Unders
10 Muscle Ups

Time: 39:34

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

Daily Report

Today's Motivation: N/A
Body: 60%. Very tired / fatigued from yesterday
Sleep: 5 hours
Nutrition: Bad. Two bad meals
Notes: Felt bad today. I was very tired. Lack of sleep does help the workout or nutrition motivation.

Benchmark "Joshie" / Work Capacity

• 40 pound Dumbbell snatch, 21 reps, right arm
• 21 L Pull-ups
• 40 pound Dumbbell snatch, 21 reps, left arm
• 21 L Pull-ups
• 3 Rounds for time
  

The snatches are full squat snatches.

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

Time: 38:59

Then:
3 Rounds for time of:
7 Curtis P's @ 95#
11 Box Jumps @ 30"

Time: 6:17

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

Daily Report

• Today's Motivation: Run
  
• Body: 60% Tired today. Whole body is pretty tight.
• Sleep: 8 hours
• Nutrition: 100% Paleo
• Notes: Felt tired today. I am still feeling the tough workouts from this past weekend.

Rest Day

No Workout. Recovering from a failed attempt at 3,000 burpees last night. I made it to 1,500 and decided to call it quits. I will try again soon.

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

Daily Report

Today's Motivation: Easter Sunday
Body: 10%. Dead, tired, and beat.
Sleep: 9 hours
Nutrition: Cheat Day
Notes: 1,500 burpees suck. I will do 3,000 soon.

Benchmark "Fran"

21-15-9 reps of each for time of:
95lb. Thruster
Pull-ups

Time - 3:30 (PR)


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

Daily Report

Today's Motivation: Met a member of SEAL Team 5
Body: 100% Felt really good during the WOD
Sleep: 7.5 hours
Nutrition: Bad/ Good. I had a cheat lunch today
Notes: Fran sucks. I have not done it in over a year. Today was a great day to hit a PR.

Work Capacity / Benchmark "Annie / Benchmark "DT"

4 Rounds for time:
Run 400m
7 Strict Pull Ups
11 Ball Slam @ 25#
15 Push Ups (Unbroken)

Time - 13:28

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit Ups

Time - 7:45


"DT"
5 Rounds for time of:
12 Deadlift @ 155#
9 Hang Power Cleans @ 155#
6 Push Jerk @ 155#

Time - 16:10 (PR)


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

Daily Report

• Today's Motivation: "You have to learn the rules of the game. And then you have to play better than anyone else." - Albert Einstein
• Body: 100% I felt great today. 3 workouts = fun. We will see about tomorrow
• Sleep: 8 hours
• Nutrition: Paleo + 2 protein shakes
• Notes: I felt great today I hit a Personal Record on the workout DT by 7 minutes... after 2 workouts. Great day.

Swim / Work Capacity / Endurance / Stamina

Swim 50 yards (freestyle)
Swim 50 yards (combat sidestroke)
Alternate for 1 hour.

6 Rounds for time of:
5 Toes to Bar
10 Squat Cleans @ 135#
15 Burpees

Time: 25:02

Rest 5 minutes then:
Row 5,000 meters

Time: 22:52

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

Daily Report

• Today's Motivation: Impossible is nothing
  
• Body: Tired. About 85% today. Felt better once I got moving
  
• Sleep: 7 Hours
  
• Nutrition: Bad. I had 3 protein bars today... wow.
  
• Notes: I felt good for the most part. My swimming session was productive but I need to get in the water more often. The WOD went great. The swimming drained me a bit but I still powered through it. Mentally I was there. The row sucked. I sprinted the last 500 meters as fast as I could and paid dearly for it.
  

Rest

Daily Report

Today's Motivation: Here's to the crazy ones. The misfits. The rebels. The trouble-makers. The round heads in the square holes. The ones who see things differently. They're not fond of rules, and they have no respect for the
status-quo. You can quote them, disagree with them, glorify, or vilify them. But the only thing you can't do is ignore them. Because they change things. They push the human race forward. And while some may see them as the crazy ones, we see genius. Because the people who are crazy enough to think they can change the world, are the ones who do. -Unknown

• Body: Tired throughout the day. Must needed rest day
• Sleep: 7 hours
• Nutrition: Not so good today. Too many bad snacks.
• Notes: I was really tired today. I was glad I took today off. Time to hit it hard tomorrow.

Benchmark 30 Muscle Ups / Strength Endurance / Work Capacity

For time:
30 Muscle ups

Time - 5:32 (PR)

Then:
5 rounds for time:
40 Double Unders
30 Box Jumps @ 24"
20 KB Swings @ 53#

Time - 21:38



Daily Report

• CVOD: SQT
  
• Body: Good. 90% Legs still tight but not sore.
  
• Sleep: 9 hours
  
• Nutrition: 90% Paleo. 1 protein shake today
  
• Notes: I felt a bit tired. Once I did the workout I felt energized again. I am going to take tomorrow off I need a rest. The past 5 days have been rough but I wanted to push my limits.
  

Benchmark "Randy"

Randy


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75x, 75# Power Snatch for time

Time: 5:49


Daily Report

• CVOD: "Pain is not evil, unless it conquers us." - Charles Kingsley
• Body: 70%, Legs a bit sore, Felt fine during the WOD.
  
• Sleep: 6 hours
  
• Nutrition: So-so, Had 2 not so paleo snacks
  
• Notes: I felt great all day. I had energy when I needed it. Good day overall.
  

Endurance / Stamina

For time:
Swim 1,000 yards
100 Curtis P's @ 2x 53# KBs
Swim 1,000 yards

Every 10 reps of Curtis P's do 5x Pull Up, 5x Push up

Time: 1.55.55

Workout Note(s): Pool closed on my 9th lap in the pool. Ran 800 meters to end the workout.




Daily Report

• CVOD: BUD/S Class 272 secure. Inspiration.
  
• Body: 100%, Felt great today
  
• Sleep: 8 hours
  
• Nutrition: Strict paleo, except for a sandwich post workout aka bread
  
• Notes: Good workout. I need to get better in the water, but my confidence is still going up.
  

Work Capacity / Stamina

For time:
100 Clean and Jerks @ 105#

Every minute drop and do 5 burpees

Time: 17:39

Work Capacity / Benchmark "Jackie"

For time:
Row 1,000 meters
50 Thrusters @ 45# BB
30 Pull Ups

Time: 8:02 (PR)

Strength / Work Capacity / Stamina

Snatch Heavy Single
Worked up to 150#

Then:
Back Squat 3x5
Worked up to 205#

Run 1 mile at a moderate pace

3 Rounds for time:
Row 1,000 meters
12 Clean and Jerk @ 135#

Time: 18:51

Rest Day

Benchmark / "Erin"

Erin


Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.

First posted 9 October 2008 Five rounds of:

• 40 pound Dumbbells split clean, 15 reps
• 21 Pull-ups
• Time: 14:12 (used 2x44lb. KBs)
  

Strength / Benchmark "Diane" / Work Capacity / Endurance, Stamina

Deadlift 3x5
Worked up to 345#

"Diane"
21-15-9 reps for time of:
Deadlift 225#
Handstand Push Ups

Time: 7:56 (PR)

Note(s): HSPU head to ground every rep. Wide feet on wall.


For time:
Run 1 mile
Swim 500 Yards
50-40-30-20-10
Push Ups
Flutter Kicks (4 count)
Swim 500 Yards
Run 1 miles

Time: 1:23.07

Work Capacity

WOD #1
Back Squat 5x5
worked up to 235#

Then:
5 Rounds for time of:
6 Power Clean @ 155#
9 Toes to Bar

Time: 5:26

WOD #2
For Time:
10 Clean and Jerk @ 135#
20 Squats
50 Double Unders
8 Clean and Jerk @ 135#
15 Squats
40 Double Unders
6 Clean and Jerk
10 Squats
30 Double Unders
50 Pull Ups

Time: 12:35

Strength Endurance / Benchmark

"Lynn"
5 Rounds for max reps at each exercise:
Bodyweight Bench Press
Max Pull Ups

R1) 16 / 29
R2) 13 / 24
R3) 12 / 21
R4) 13 / 22
R5) 12 / 6

Note(s): Last round I slipped off the pull up bar.

SoCal Sectional Qualifiers

Day 2

WOD 3 "Six Max Efforts"

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row - 3 minutes - max calories
3 min rest
Event 2: Deadlift (275#/185#) - 3 minutes - max reps
3 min rest
Event 3: L-sit - accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) - 3 minutes - max reps
3 min rest
Event 5: Pull-ups (chin over bar) - one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time

Scores:

Row: 61
Deadlift: 22
L-Sit: 47
OHS: 22
Pull ups: 21
Run: 3:20

WOD 3 Overview video ... [wmv] [mov]
WOD 3 Standards video ... [wmv] [mov]