1
Aug
Wed, Aug 2nd and Thurs, Aug 3rd
Wednesday Oly
Today’s push-up count: 21
Find a 1-rep max Power Clean
Then, for time:
10 hang power cleans @70%
10 hang power cleans @75%
10 hang power cleans @80%
Thursday CrossFit
Today’s push-up count: 22
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 abmat sit-ups
95/65-lb. overhead squats, 10 reps
Post rounds completed to comments.
205#
145/155/165 for the metcon
5 lbs off pr but pretty solid morning lift
21 push-ups: check
Push-Ups: Check, only 959 to go!
PC: 235
HPCs: 165-175-185, 3:17
Pull-ups: 16-14-12-10-10
Snatch Push Press 5’s
155-155-165-175-185
Power Clean: 185# (failed 190# a few times, not my morning)
Metcon (based on a 190# clean): 135 (10) / 145 (7/3) / 155 (3/3/2/2) – Can’t remember the time.
50 GHD’s w/ 10# plate
21 Push Ups
Metcon was like 3:50 or something. Basing it off what Matt got.
Power clean: 125# (failed 130, which is my current PR)
Hang power cleans: 3:50
85-95-105
first set of 10 unbroken, next two broken into 5 and 5
21 push ups
(gotta make up yesterdays later today)
20 push ups complete!
knee push ups though because lol my shoulders are sore from 21 pushups this morning.
Power Clean: 90lb. So close to getting 95 but couldn’t get my elbows through fast enough
Metcon: 65-70-75
21 pushups done
power clean: 115
hpcs: 3:03 (80-85-90)
21 push-ups: check
Thurs
wod: 4 + 400m + 21 at 53#
22 push-ups: check
Power Clean 103 4:44
and Push Ups 21
Run home 1.5M 🙂
Climb up and down the ladder FT:
10 Hang squat cleans w/ 2 dbs
Rest 60 seconds after each set
(35/40/45/50/24kg/50/45/40/35)
14:47
21 push-ups + 56 yesterday = 77
this must be so fun with the bowflex dumbbells
Once you get over how clunky they are it’s definitely a nice perk and this is definitely going to be a workout model I will do with other movement in the near future. Thrusters, clusters and snatches, oh my!
Power Clean 1-rep max: 110 (was close to 115, need to get under the bar faster and stay on my heels!)
10 hang power cleans @70%
10 hang power cleans @75%
10 hang power cleans @80%
Time: 2:35 @75, 80, 85
20 push-ups Tuesday Aug 1st: Check
21 push-ups Wednesday Aug 2nd: Check
22 push-ups Thursday Aug 3rd: Check
Thursday WOD: 4 + 400 run and 24 reps (@55)
20 min AMRAP
Run 400 meters
20 abmat sit-ups
Overhead squats, 10 reps
Power Clean 1-rep max: 110 (was close to 115, need to get under the bar faster and stay on my heels!)
10 hang power cleans @70%
10 hang power cleans @75%
10 hang power cleans @80%
Time: 2:35 @75, 80, 85
20 push-ups Tuesday Aug 1st: Check
21 push-ups Wednesday Aug 2nd: Check
22 push-ups Thursday Aug 3rd: Check
Thursday WOD: 4 + 400 run and 24 reps (@55)
20 min AMRAP
Run 400 meters
20 abmat sit-ups
Overhead squats, 10 reps
Max strict pull-ups -17
15 rep max back squat- 285lbs.
1 rep max power clean- 285lbs.
Metcon
7 min Amrap:
Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs (30/20) *Females to a 9′ Target
This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 heavy wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).
34 reps as Rx’d
Pull-ups strict
15-12-9-6-3
21 pushups (will make up yesterday’s at some point)
1RM Power Clean
115-125-130-132-135-137PR!
For Time:
10 HPC @95, 10 @105, 10 @110
5:17
Strict pull-ups – 4×3
15 rep max back squat- 113#
Power cleans – work on squat cleans from the plates – got to 120
tried for 123 but landed in a power clean – still a PR!
Metcon
7 min Amrap:
Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs – remaining time max c&j
@83
2/2/2/1/0/2/2
My legs are dead from all that squatting
Strict pull-ups – 4×3
15 rep max back squat- 113#
Power cleans – work on squat cleans from the plates – got to 120
tried for 123 but landed in a power clean – still a PR!
Metcon
7 min Amrap:
Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs – remaining time max c&j
@83
2/2/2/1/0/2/2
My legs are dead from all that squatting
3×5 back Squat
98#
10 min
8 kb snatch R- 16kg
8 L
10 push-ups
4+5
3×5 back Squat
98#
10 min
8 kb snatch R- 16kg
8 L
10 push-ups
4+5
Squats 5×3: 245
Oly metcon: 3:59 based on 190. 135-145-155
21 push ups.
21 pushups
Vertical Jump: 9’10”
Oly:
Power Clean 1RM: 165#
Metcon: 5:40 @ 115,120,125
Strict pull-ups – 3×4 with band
15 rep max front squat- 103#
Power cleans – 93/103/113/118/123/125 PR
Metcon
7 min Amrap:
Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs – remaining time max c&j
@ 95# 14 reps
Strict pull-ups – 3×4 with band
15 rep max front squat- 103#
Power cleans – 93/103/113/118/123/125 PR
Metcon
7 min Amrap:
Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs – remaining time max c&j
@ 95# 14 reps
Buy in:
Back Extension Holds on GHD machine w 25# plate, Tabata style
Matt joined me for this and pretended like this was hard just to make me feel good
#AddMassToDatAss
Back Squat “Amy Winehouse”
185 # for 10 reps
195 # for 8 reps
205 # for 6 reps
Strict Press (earthquake bar)
3×5 at 135 ish
h/t CrossfitWODDaily 7/1/2017
Rx is
30 min EMOM
15 DB Snatch 50#
15 Cals on Bike
12 Power Cleans at 115
50 DUs
Rest
I did 4 Rounds of
15 DB Snatch 50#
12 Cals on Bike
12 Power Cleans at 115
40 DUs
Rest
Buy in:
Back Extension Holds on GHD machine w 25# plate, Tabata style
Matt joined me for this and pretended like this was hard just to make me feel good
#AddMassToDatAss
Back Squat “Amy Winehouse”
185 # for 10 reps
195 # for 8 reps
205 # for 6 reps
Strict Press (earthquake bar)
3×5 at 135 ish
h/t CrossfitWODDaily 7/1/2017
Rx is
30 min EMOM
15 DB Snatch 50#
15 Cals on Bike
12 Power Cleans at 115
50 DUs
Rest
I did 4 Rounds of
15 DB Snatch 50#
12 Cals on Bike
12 Power Cleans at 115
40 DUs
Rest
Push ups 42
Metcon 2 rft
30 box jump 24″
30 shoulder to overhead 55#
1/3 mile run
11:53
Cash out
4×4 clean pulls 135#
3 min max dips – 30! Double from yesterday!
62 push ups total this month
Push ups 42
Metcon 2 rft
30 box jump 24″
30 shoulder to overhead 55#
1/3 mile run
11:53
Cash out
4×4 clean pulls 135#
3 min max dips – 30! Double from yesterday!
Metcon
7 min Amrap:
Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs – remaining time max c&j
@105
4-2-2-2-2-2-3
Deadlifts
5×5
165-185-195-205-215
Metcon
7 min Amrap:
Clean and Jerks (155/105)
*OTM – 7 Heavy Wallballs – remaining time max c&j
@105
4-2-2-2-2-2-3
Deadlifts
5×5
165-185-195-205-215
1,500 meter swim for time: 25:40
Wednesday
21 pushups and rest day
Thursday CrossFit
5+400m+1 rx
22 pushups
Around the reservoir in 11:51
Wednesday
21 pushups and rest day
Thursday CrossFit
5+400m+1 rx
22 pushups
Around the reservoir in 11:51
Thursday: 4 rounds at 55lb
Wednesday time: 4:12 @ 65-70-75
Thursday: 4 rounds at 55lb
Wednesday time: 4:12 @ 65-70-75
Wednesday
Rest Day (no push-ups)
Thursday
4 + ~350m rx+ (ghds)
22 push-ups – check!
Early morning meeting after rest day
– DL 5X3 at 80% = 300
– EMOM 10 5 Thursters at 115. Woof.
rest then cash out of 3 HSPUs followed by banded walks
6 + 1 short hill sprint Rx
*6 Rounds in 18:53
22 Ring push-ups (99 Total in August)
PM Crew, hydrate before the workout, sprinkle some salt in you’re water, maybe a drizzle of honey if you want to get really crazy but don’t waste you’re time drinking in the middle of this workout.
6 + 1 short hill sprint Rx
*6 Rounds in 18:53
22 Ring push-ups (99 Total in August)
PM Crew, hydrate before the workout, sprinkle some salt in you’re water, maybe a drizzle of honey if you want to get really crazy but don’t waste you’re time drinking in the middle of this workout.
4+run & 2 sit ups RX
22 Push Ups
3 + 300M
4+390m @ 65# and GHDs
4+390m @ 65# and GHDs
Pullups
16-14-12-12-10
22 push-ups, check. Only 937 to go!
Wod: 6 + 400m rx
*6 rounds in 18:28
barf barf barf barf barf
6 + 400m & 9sit ups @ 65
6 + 400m & 9sit ups @ 65
4+400m run + 11 sit-ups
I never ran up that hill so fast in my life
CP 5K @ 27:01min
CP 5K @ 27:01min
22 push ups. Joining the party late.
Won’t even pledge to making it up later.
5 Rounds Rx
22 push ups. Joining the party late.
Won’t even pledge to making it up later.
5 Rounds Rx
30min EMOM
1: max cal row
2: ground to overhead 25# plate burpees
3: rest
cal 140
G2O burpees 154
push ups 74
136 this month
5 rx. Finished 5th around be 19 mins
4 RX. Runs killed me as usual
22 pushups
4 RX. Runs killed me as usual
22 pushups
5+the run to lex rx
Push-ups: yes
5+the run to lex rx
Push-ups: yes
4 @ 115. Had like a minute to spare. Could have gone for another few meters, but who needs’em?
22 push-ups.
Thurs
22 push ups with Caleb…kept me motivated
4 rounds @53#
Thurs
22 push ups with Caleb…kept me motivated
4 rounds @53#
3 rounds plus 400m + sit ups + 6 squats @ 15#
Wednesday:
High Bar Back Squat 3×5 @225lb (no belt)
Power Clean 205lb (no belt)
Metcon: scale/modify for shoulder
10 min AMRAP
16 AKB swing (24kg)
8 strict dumbbell press neutral grip (2-25lb db)
7rnds+14reps
Thursday:
20 min AMRAP (scale/modify)
.7 miles Assualt Bike
20 GHD Sit-ups
15 Overhead squats (33lb bar)
5 rounds
Wednesday:
High Bar Back Squat 3×5 @225lb (no belt)
Power Clean 205lb (no belt)
Metcon: scale/modify for shoulder
10 min AMRAP
16 AKB swing (24kg)
8 strict dumbbell press neutral grip (2-25lb db)
7rnds+14reps
Thursday:
20 min AMRAP (scale/modify)
.7 miles Assualt Bike
20 GHD Sit-ups
15 Overhead squats (33lb bar)
5 rounds
Thursday CrossFit
Today’s push-up count: 22 I did it
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 abmat sit-ups
95/65-lb. overhead squats, 10 reps
Lina: 5+350
5×5 Press @43
WOD: 6 rounds @ 75lbs
WOD: 6 rounds @ 75lbs