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