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