Matt's WODs: 201010

Sunday

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.

Saturday

Swim

2 laps freestyle
2 laps CSS

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

3 laps CSS technique work

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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

Friday

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

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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

Thursday

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

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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

Wednesday

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

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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

Tuesday

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

Monday

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.

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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

Sunday

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

Saturday

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#

Friday

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

Thursday

Work Capacity

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

Time: 6:04

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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

Wednesday

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

Tuesday

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

Monday

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

Sunday

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

Saturday

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

Friday

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

Thursday

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

Wednesday

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

Tuesday

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

Monday

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

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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.

Sunday

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

Saturday

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

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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

Friday

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.
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Report

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

Thursday

Work Capacity

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

Time: 13:25

Wednesday

Rest Day

No Workout

Tuesday

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

Monday

Strength

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

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

Sunday

Recovery

Swim, Dives, Run, Climbs

Saturday

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

Friday

Stamina

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

Time: 32:05