WODs Posts

6.2.16

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I got to train with Becky today! Always great to see her and she still is a bad ass! 4 Rounds 15 Reverse Hyper 20 Hollow Rock   20-15-10 KBS 55# Burpee Box Jump Over 20″ 5:36 10x25m sled sprint – between 3 people (keeping the rest 2-1) 5:37

6.1.16

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I visited a globo gym for the first time in years today and did all the hamstring and butt stuff! I find it’s just not the same mimicking a leg curl machine with bands and most Glute things my back wants to kick in and help out so the isolation machines help. Warming up on … Continued

5.30.16

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Today was a modified Murph for me. Trying to get in some accessory work and work the antagonist of some over used movement patterns. Murph’s antagonist brother 3 mile assault 20 Rounds 5 tall kneeling OH DB press 30# 10 rings rows 15 front rack step ups 35# 3 mile assault bike Took over an … Continued

5.29.16

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Random acts of fitness day! Bike ride with a friend to breakfast and back. Round trip 17.2 miles.

5.27.16

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Being passionate about something is one of the sexiest things anyone can do!   5 Rounds NFT 1K row 5 – 1 wall walk + 1 wall facing HSPU 15 shoulder elevated barbell hip bridges @85# 5 pull-up pull over Avg. HR 140 in about 49min. As usual lots of core accessory work too.

5.26.16

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I’m bad about doing this with people but I need to trust my instincts more!   30min sled drag @sled+70lbs (alternating side/front/back dragging) every 3min. 10 burpees   Lots of core accessory work Hamstring band assisted push-ups  

5.24.16

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Took an easy day to get my body moving again, but the next few weeks (perhaps months) will be a lot of stabilization, strict gymnastics, aerobic conditioning and rehabish things for me. 3 Rounds 3min. Assault bike 10 tempo ring rows 8/8 rear foot elevated tempo lunges 15 hollow hold lat pull downs 0:45 plank … Continued

5.8.16

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1) More snatch ladder practice. Today I went: 8×2 @145 9×1 @155 (miscounted) 4×1 @165 2) Regionals event 6 1000cal Assault Bike 100ft. HS Walk 10 OHS @155 500m Row 50 Burpees over a box 5 OHS @155 I was able to get my OHS UB today. Wanted to see if I did all 10 … Continued

5.6.16

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1) 10X2 T&G Snatches @ 185/135# – rest EXACTLY :20 between sets Not super easy but not bad either, didn’t miss any. 2) Regionals workout 3 Happy with this one. 100 wall balls wasn’t as bad as I would’ve thought. But they did make the pull-Ups harder. Then Regionals workout 4 So this started ok but … Continued

5.5.16

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Finished my final exam and turned in my paper this week so I’m half way through my doctorate now and doin’ my thing! Good bye…   Session 1 Regionals Snatch Ladder Went out way too hard. Gonna need a redo on this one! Session 2 Regionals Nate This went better! Took a leisurely pace from … Continued

5.3.16

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With HR @ 140-150 BPM- 4 rounds of: 7:00 AMRAP- 50′ HS Walk 20 Row for Cals 30 KBS @ 16kg Rest 2:00 after each round. Then worked on Strict Muscle-Ups at CrossFit Soul and did 3 rounds of Nate. MFS: 3/4/5 – arms are sore

5.2.16

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1) 10:00 EMOM of: 1 Snatch – work to something heavy, but this is mostly to work on timing from floor went to 175 today.  Wasn’t feeling 180 but tried it and missed one. No back pain 🙂 2) 7×0:30 ME Back Squat, rest 1:00 used 135 and did 10-11 per round 3) By now … Continued

5.1.16

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Session 1 Accessory 2×10 tempo ring rows Banded hip routine 2×8/8 eccentric couch stretch 1) 7X2 Split Jerks – work to a heavy double for the day, rest as needed 155 165 175 185 195 205 185 – only went as high as I could with correct form in the catch on the back foot. … Continued

4.29.16

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AM 50-50-5 40-40-4…. …10-10-1 Rows calories Assault bike calories Rounds of Cindy At an aerobic pace. Took about 34ish minutes.   PM 1 Every 3min. for 12min. (5 rounds) 10 Hang Power Cleans @95# 100′ HS Walk 0:51 0:50 0:50 0:49 0:48   PM2 Worked up to a heavyish Snatch with no misses. Felt my … Continued

4.28.16

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AM 15 Rounds 30sec. Run (avg was prob 7.5-8.0mph) 25 Single-Unders w/Zeus rope Had to extend rest to 30sec. to keep it going totalled a little over a mile. Never felt my calves. From the very first round it was all lactic in my quads. That’s how it usually goes for me. First the lactic … Continued

4.27.16

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Session 1 1) 5X5 (each leg – non alternating) Weighted Pistols – work to a heavy set of 5 for the day, rest as needed 25 35 35 35 55(hard!) 35 – my left leg is just way harder. Can handle the 55 on the R but the L is tough right now. 2a) 5X5 … Continued

4.26.16

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Session 1 1a) 4X1:00 ME Hang Snatches (full) @ 65# – rest 90 sec. 21 20 21 22 – used 75# 1b) 4X100′ Barbell Carry – start heavy and add to something very heavy, rest 90 sec 35lb kettlebells + 145 165 185 205 2) 5 rounds of: 9 Power Snatches 95# 12 TTB 3 … Continued

4.25.16

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1) 1 ME set MU 16 – learned how to skip the dip for the first time today 2) Masters workout 4 55 burpee over bar 34 OHS 95# 21 MU 8:59 – MU were 5/4/4 then a couple 3s then 2s. Def felt the triceps after yesterday’s burpees and the max set of MU … Continued

4.24.16

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Landed in Power Monkey camp today 45:00 AMRAP with HR @ 140-150 BPMs of: 10 Strict TTB 20 Lateral KB Lunges @ 16kg (10l/10r) 30 Cals Assault Bike 40 Burpees 50 Cal Row Completed 4 rounds in 49ish. Was over 150 For a good bit of it but averaged 151. MFS: 2/5/3 – my ass … Continued