120410

BB Gymnastics
1) Power Snatch: 5X1 @ 70% — rest 75 sec.
2) Power Clean + Push Jerk: 5X1 @ 70% – rest 75 sec.
3) Clean Pull: 3X2 @ 90% — rest 60 sec.
Conditioning
For total time:
“Elizabeth”
21-15-9 of:
Squat Cleans 135/95#
Ring Dips
*Rest 2 minutes.
12 Rope Climbs 15′
50 GHD Situps
Row 1K

BB Gymnastics
1) 5x1 @ 145#
2) 5x1 @ 205#
3) 3x2 @ 235#

Conditioning
 Elizabeth: 6:42

4+ Hours Later:

5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.

ME UB MU: 12
EMOM: 3x UB completed

Strength / Work Capacity / Stamina

A. Front Squat 5-5-5+
B. 5 RFT:
7 Squat Cleans (155)
14 KB Swings (53)

C. 5 RFT:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

A. 230 x 9
B. 8:16
C. 29:34

Work Capacity

A. Every Minute on the Minute do 3 Muscle Ups w/ 20# Vest
Continue until failure

B. 5 RFT:
15 Deadlifts (225)
20 Push Ups
25 Sit Ups

A. Completed 25 muscle ups
B. 9:58

Work Capacity

Every minute on the minute for 10:00 complete:
5 Squat Clean Thrusters @ 135#

Rest 3:00

Every minute on the minute for 5:00 complete:
10 Chest to Bar Pull Ups

Rest 1:00

Every minute on the minute for 3:00 complete:
25 Sit Ups (hands on temples, feet anchored)

Strength / Work Capacity

A. Shoulder Press 3-3-3-3
Rest 5:00
B. 3 sets:
AMRAP Shoulder to Overhead @ 135#
Rest 3:00
Score by total reps for all three sets

C. For Time:
70 Burpees
60 Sit Ups
50 KB Swing (blue)
40 Pull Ups
30 HSPU

A. 135 - 140 - 145 - 150
B. 16 - 14 - 15 = (45)
C. 15:52 rx

Work Capacity / Stamina

For time:
50 Box Jumps, 20"
5 Rope Climbs @ 15'
50 KB Swings @ 70#
50 Sit Ups
57 Hang Power Cleans @ 2x 35# DBs
Run 800m
50 Back Extentions

Then:
21-15-9
OHS @ 95#
SDHP @ 95#

Time: 4:21

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

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 / 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

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Report

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

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

Swim / Work Capacity

CSS 9 minutes fast w/ good technique.

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

Time: 12:46

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Report

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

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

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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

Work Capacity / Swim

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

Time: 28:39

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

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Report

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

Work Capacity / Swim / 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

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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.

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

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

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)


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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.

Work Capacity

21-15-9 reps for time of:
75lb. Power Snatch
Sit ups
Box Jumps @ 20"
Double Unders

Time: 6:27