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2/12/17

omg sos so out of shape

squats 1x8 45 1x8 75 3x8 95 Tell me why these 95 sets are killing me????? I didn’t think my butt looked that much smaller but it’s DEFINITELY weaker

Now gonna do hella other leg exercises because IM SO WEAK AND I NEED TO GET BACK IN SHAPE I HAVE 30 DAYS

workout-journal-ol

12/3 same thing except one more set @ 105

omg sos so out of shape squats 1x8 45 1x8 75 3x8 95 Tell me why these 95 sets are killing me????? I didn't think my butt looked that much smaller but it's DEFINITELY weaker Now gonna do hella other leg exercises because IM SO WEAK AND I NEED TO GET BACK IN SHAPE I HAVE 30 DAYS

10/19/15

Pull ups support: 40, 25, 25

Deads 9@ 95 6@ 105 5@ 115 5@ 115 4@ 115 ?

6x6 deads 95

5/19/16 WOD

A. “Bronco,” 3 Rounds, rotate every 3:00: – 1 – 500m Row – 2 – 400m Run – 3 – 100m Weighted Carry (Heavy) **blue band

B. Extended Stretch

5/18/16 WOD

A. With a running clock… – Every 40s for 8m (12 Rounds) – 1 Power Clean @ 65% **55 – Rest 4m – Every 40s for 8m (12 Rounds) – 1 Power Snatch @ 65% **45

B. AMRAP 9: – 9 Toes to Bar – 7 Kipping HSPU **strict dumbbell press with 15s – 5 Power Cleans (135/95) **45

#power clean #power snatch

hotel-heartt

5/17/16 WOD

A. “Moonwalk” 5 Rounds For Time: – 500m Row – 15 Burpees – 10 Front Squats (155/105)

**made it through 4 rounds and was in the middle of the last round’s row when the 25 min cap went off

**65 for the front squat since it had to be cleaned from the floor

B. “Annie” 50-40-30-20-10: – Double Unders – Sit-Ups

#moonwalk #front squat

5/16/16 WOD

A. 4 Sets, NFT: – 6 Back Squats (Heavier than last week.) – Max Rep Strict Chin-Ups, Pull-Ups, or Ring Rows – 30s Overgrip Bent Lean

B. “DT” 5 Rounds For Time: – 12 Deadlifts (155/105) – 9 Hang Power Cleans (155/105) – 6 Push Jerks (155/105)

**pretty sure I used 85 for the squats in A and 45 for B

#back squat #deadlift #hang power clean #push jerk

5/10/16 WOD

1. General warm-up (15m): Breathing 90/90. Cat/camel x10, bird dog x10, side sit transitions x10 each way, glute bridges, cossack squats x10 each way. 2 rounds: Max rep strict pull-up or muscle-up, 5-10 partner and band assisted nordic hamstring curls.

2. Hang Power Clean (10m):

3 sets of 5 repetitions, E2MOM, 65-80%.

3. Strength 2 (15m): Back Squat (19 reps total):

5-5-4-3-2 Repetitions E2.5MOM.

Notes: Remember that the goal here isn't to increase your total load, but to keep it as high as possible as you progress in reps per set. A few weeks ago, it was only 15 total repetitions, and it is now 19. If you are getting anywhere close to what you did for 5-4-3-2-1 repetitions, you are doing well with this. In 3 weeks, you will be doing 5 sets of 5 repetitions for 25 reps total, a rep increase of 67%, which is huge.

4. Conditioning (15m):

AMRAP 10m (scale the load light enough that you go unbroken on at least the first few rounds, preferably several. This one is for speed focused, not load focused):

RX:

7 Front Squats, 135/95lbs

7 Kipping Pull-ups

**my #s**

45-50-55

85-90-100-110-115

(5-5-4-3-2) 55//11 rounds

4/7/16 Saturday WOD

Saturday, 5-7-16, Workout Of the Day Greg 5/6/2016 Workouts Moderate to high intensity, high volume conditioning.

1. General Warm-up: SMR to pecs. Standing CAR at each shoulder, Hip swings, leg swings, heel pressdowns, bird dog, t-spine bridge. 2 rounds: Max rep pull-ups, 10 c-kip swings, 20 hollow rocks, 40' crawl.

2. Conditioning, with a partner (or 2): "Kalsumthin' else" **I had two partners

For time, with 25m cap, one person working at a time, except for burpees:

100 Kipping Pull-ups

200 Wallball Shots

100 Kipping Pull-ups

Every minute on the minute, both partners must stop and perform 5 burpees or 5 squat thrusts (burpees without push-up to limit shoulder extension volume following ring dips yesterday) before continuing on the chipper.

**I did mostly squat thrusts, as a team we finished in 22 minutes

5/6/16

1. General Warm-up (15m): Cat/cow, bird dog, glute bridges, hollow to arch rolls. Hip swings, leg swings, heel pressdowns, arched-back toe-touches. 3 rounds: 10 air squats, 20' walking lunges, max rep strict pull-up/muscle-ups.

2. Strength 1 (10m): Introducing the Nordic Hamstring Curl.

*kneel, using support from bands to pull shoulders up, slowly lower to ground, catch yourself similar to a push up, the push back upright, keeping hips shoved forward so that upper body & thighs are in one line (instead of butt pushing back)

3 sets of 5-10 repetitions.

3. Strength 2 (15m): Paused Back Squats: with a 5s pause in the bottom position. Try to go slightly heavier than this time, as long as you can do so with good form. Or just use the same or less weight and improve your form/pauses/concentric speed. **75

4 sets of 3 reps E2.5MOM, 60%, 60+%, 65%+, 65%+.

4. Conditioning (20m):

12-10-8-6-4-2 repetitions, 15m cap.

Strict Ring Dips **push ups

20' Single Arm KB suitcase carry, alternating arms each 20'. **yellow band

4/30/16

1. Warm-up: 5 minutes to SMR. 10 each: Cat/camel, bird dog each side, heel pressdowns, glute bridges, hip swings, leg swings. 2 rounds: 10 Jump squats, 10 Kettlebell deadlifts, 10 burpees.

2. Conditioning, in teams of 2-3, AMRAP 25 minutes:

3 Kettlebell Swings, 53/35lbs overhead

6 Box Jumps, 24" for all.

9 Burpees

20 Calorie Row

40 Double Unders

12 Kettlebell Swings

15 Box Jumps

18 Burpees

20 Calorie Row

40 Double unders

21 Kettlebell Swings

24 Box Jumps

27 Burpees

20 Calorie Row

40 double unders

...etc. The row is always 20 calories and the double unders are always 40 reps. One partner working at a time. Team does not advance to the next movement until the repetitions are completed. Teammates must jump from same side of box.

**I had two teammates. We finished the round with 45 burpees and then made it through 8 calories of rowing. It was all divided up a little weird because my teammates took forever and then didn’t correctly count their reps (they said we were at 32 burpees when we were at 18...like that’s not even close? lol) but regardless, it was a fantastic workout!

**we divided up the kettle bell swings, box jumps and burpees almost evenly (and i did the box jumps RX height, 24in). one teammate and I alternated doing 10 calories of the row each time and the other teammate did the second 10 calories each round but then no double under. double under were scared to 80 singles instead of 40 doubles for the sake of high intensity.

4/29/16 WOD

1. Warm-up: Breathing 90/90, side sit transitions, kneel to sit to squat to stand, cossack squats, glute march. 3 rounds: Squatting "half Y" with kettlebell x5 each side, 20' inverted crawl.

2. BENCHMARK CONDITIONING: "Elizabeth" Here's a link to the last time we did this.

21-15-9 Repetitions:

Squat Clean, 135/95lbs **50

Strict Ring Dips **scaled to push ups

11:00 minutes

3. Strength:

A1) Paused front squats: 4 sets of 3 reps E2.5MOM with 5s in bottom position, 60%+. **only used 65lbs

A2) 30s Hollow Hold

4/25/16 WOD

1. General warm-up: Wrist rocks, CAR@shoulders, kneel to sit to squat to stand, glute march.

2 rounds: 20s hollow hold, 2 handstand walk-ups, 10 C-kip swings, 20 reverse lunges.

2. Conditioning: "Mary"

As many rounds as possible in 20 minutes of:

5 Handstand Push-ups *scaled to handstand walk-ups for 25s

10 One-legged Squats *pause on stool at bottom

15 Kipping Pull-ups *ring rows

*my score: 7 rounds + 7 ring rows

4/19/16 WOD

1. Warm-up: Breathing 90/90, side sit transitions to lunge, cat/camel, bird dog, single leg glute bridges x20 each side, side plank x30s each side.. 3 rounds: 10 jump squats, 10 ring rows.

2. Box Jumps: Work up to a peak of 3-6 repetitions within 5m. Above parallel landings only.

3. Front Squat:

4-4-3-2-2 Repetitions E2.5MOM for total load.

** 95-105-110-115-120, total load: 545

***sidenote: my most recent front squat 1RM was 115

4. Accessory/Conditioning: 3 rounds for quality, be conservative with load.

A1) Barbell Good Morning x10-15 repetitions. Go light, keep form perfect.

*35lb bar

A2) Russian Kettlebell Swings x10-20 repetitions. Go heavier than you usually go on swings if you can keep your form.

**yellow band kettlebell

4/18/16 WOD

walked to & from crossfit today! a bit nerve wracking because i don't like old men staring and being creepy, but whatever. stopped in the Good Karma Cafe for an iced latte before WODding and I think it actually did help!

1. General Warm-up (10m): 1m each: Wrist rolling, CAR@shoulder, wall slide with liftoff. 2 rounds: Max Rep strict pull-up/m.u./etc., 40' crawl, 10 glute bridges, 10 hang muscle snatches.

2. Muscle Snatch (15m):

5-4-3-2-1 Repetitions, E2.5MOM for total load.

** 40-45-50-55-55 = 245

3. Gymnastics Strength (10m):

After review, Accumulate 60-120s in both the L-Sit and Front Lever within 8m on the timer, alternating sets.

**used green bands for modification

4. Conditioning (15m): 3 rounds:

60s Row @500m TT pace, 30s Rest

60s Handstand [Hollow] Hold, 30s Rest. **the last round I held the whole minute!

60s Hanging Hollow Hold, 30s Rest

#muscle snatch #hang muscle snatch

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