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