130729

@ hotel in LA (cf games trip) 

------------------------------------

morning session 

----------------------

5 stations. 5 sets @ each station. different station every :60. 25:00 total. 

   1) push up pos. alt. db row x 10. 40#. 

   2) db shoulder to overhead x 10. 45#. 

   3) db alt. step up to bench x 10. 35#. 

   4) db sit up x 10. 30#. 

   5) db deadlift x 10. 50#. 

------------------------------------------------

afternoon session

----------------------

pool workout @ LA hotel 

10 rounds. 3 partners. 

   1. swim 10m. 

   2. 10 alternating lunges in water. 

   3. flutter kick x 5 rounds. 

   3. tread water x 5 rounds. 

  --perform #3 until next partner 

     completes lunges. 

------------------------------------------------

night session @ nearby park 

---------------------------------

a) 1/2 mile jog to park. 

b) 6:00 amrap- 8 rounds + 65m run. 

     1. 15 lateral jumps 20". 

     2. 90m shuttle sprint. 

---1:00 break---

c) 6:00 amrap- 7 rounds + 6 hspu. 

     1. 6 handstand push ups. 

     2. 12 jumping air squats. 

---1:00 break---

d) 6:00 amrap- 3 rounds + 5ft hs walk. 

     1. 30 double unders. 

     2. 40' handstand walk. 

e) 1/4 walk. 1/3 mile jog. 

130728

@ hotel in LA (cf games vacation) 

--------------------------------------------

morning session

-----------------------

a) e:30 x 10 sets (5:00 total) 

      10 air squats. 

b) for time. 8:52. 

       50 alternating db snatch 50#. 

       10 db thrusters 45#. 

       30 alternating db snatch 50#. 

       20 db thrusters 45#.

       10 alternating db snatch 50#. 

       30 db thrusters 45#. 

c) 800m walk cool down. 

---------------------------------------------

night session 

-----------------------

a. emotm x 10 rounds (20:00 total). 

    1. 120m shuttle sprint. (20m down and back. 40m down and back). 

    2. 10 push ups.

b. 50 hollow rocks (UB). 

130727

@ hotel in CALI

---------------------

for time. 8:53. 

   100m shuttle run

   10 burpees 

   100m shuttle run 

   20 hand release push ups

   100m shuttle run 

   30 alternating pistols 

   100m shuttle run 

   40 double unders 

   100m shuttle run 

   30 sit ups

   100m shuttle run 

   20 jumping air squats 

   100m shuttle run 

   10 handstand push ups

   100m shuttle run 

130726

rest day (first day of Crossfit Games) 

130725

recovery swim day

-----------------------

15 x 50m swim (x12 freestyle. x3 breaststroke). 

    (mixed speeds). 

130724

mid afternoon session
-------------------------------
a) human performance lab warm up
b) front squat. find 1rm.
      45x3. 135x3. 225x3. 315x1. 345x1. 365x1. 385x1. 405x1 (20# pr). 415x1(f).
c) cleans. e2motm x 8 sets. 1.1. rest :10 between singles.
      1.2. 55-65. 185. 205.
      3.4. 65-75. 235. 255.
      5.6. 75-85. 275. 285.
      7.8. 85-95. 305. 325.
d) clean. find 1rm.
      345 (5# pr). 355(f). 355(f).
e) rdl. 3x6. 4011. rest as needed.
      135. 165. 185.
------------------------------------------------------------------------------------------------------------
night session
-----------------
5:00 amrap. 6 rounds + carry.
   1. parking lot farmers carry (rogue farmer carry + 70#)
   2. 10 hand release push ups.
---1:00 rest---
5:00 amrap. 11 rounds + sled push.
   1. parking lot prowler push 155#.
   2. parking lot shuttle run.
---1:00 rest---
5:00 amrap. 3 rounds + 4 ohs.
   1. 3 muscle ups.
   2. 6 hang power snatch 95#.
   3. 9 overhead squat 95#.
---1:00 rest---
5:00 amrap. 6 rounds.
   1. parking lot farmers carry (rogue farmer carry + 70#)
   2. 10 hand release push ups.
---1:00 rest---
5:00 amrap. 10 rounds + 2m sled push.
   1. parking lot prowler push 155#.
   2. parking lot shuttle run.
---1:00 rest---
5:00 amrap. 3 rounds + 1 muscle up.
   1. 3 muscle ups.
   2. 6 hang power snatch 95#.
   3. 9 overhead squat 95#.

130723

afternoon session

-----------------------

a) 3 sets. not for time. 

      1) handstand walk x 10-15m. 

              14 1/2. 15. 15. 

      2) chest 2 bar pull ups x 10-12 reps. 

              12. 12. 12 

      3) hang to inverted on rings x 2-4. 

               2. 3. 4. 

b) jerks. rest as needed. 

      1) x3 @ 60%. 205. 

      2) x2 @ 70%. 240.

      3) x2 @ 80%. 270. 

   4-8) x1 @ 90+%. 305. 315. 330f. 330. 

                               345f. 

c) push press. 3x3. rest as needed. 

      205. 235. 260. 

------------------------------------------------

night session 

-------------------

a) 15:00 amrap- 

  1) 200m row

  2) 10 alternating pistols 

  3) 8 kb swings 70# 

  4) 6 burpee lateral jump (over parallete)

  5) 4 parallete handstand push ups

           w/ 2" deficit 

  6) 2 rope climbs 13'

 --5 rounds @ 14:47 

       --rower did not restart before time

b) 400m jog 

130722

morning session
-----------------------
swimming
a) 50m warm up
b) ladder.
      25m. rest. 50m. rest. 75m. rest. 100m. rest. 75m. rest. 50m. rest. 25m.
c) 50m cool down
------------------------------------------------------------------------------------------------------------
mid-afternoon session
-----------------------
a) 3:00 air dyne.
    performance lab warm up.
b) front squats. 5x1. "heavy". rest as needed.
     255. 285. 305. 325. 345.
c) snatch. every :90 x 1 rep x 10 sets.
     55%. 150.
     60%. 165.
     65%. 180.
     70%. 195.
     75%. 205.
     80%. 220.
     85%. 235.
     90%. 250.
     90%+. 255.
     90%+. 265 (f).
d) back squats. rest 2-3 minutes.
     x5 @ 65-70%. 320.
     x3 @ 75-80%. 370.
     x1 @ 85-90%. 415.
e) back squats. e3motm x 2 reps x 5 sets @ 95% - 435.
f) 7:00 air dyne.
------------------------------------------------------------------------------------------------------------
night session
-----------------------
emotm x 30:00
1st minute. 4 muscle ups.
2nd minute. 8 toes2bar.
3rd minute. 12 wall balls 20#.
   

130720

a) 200m jog 

    mobility 

    hang squat clean/lunge warm up sets

b) 3 rounds. 6:00 rest between rounds. 

    1) 1 mile run

    2) 10 hang squat cleans 185#

    3) 20yd front rack barbell lunge 185#

    9:58. 10:43. 10:39. 

130719

a) 3:00 air dyne 

    snatch warm up w/ bar 

b) snatch. emotm x 12 

    1-2. 45-55%. 135.145.

    3-4. 55-65%. 165. 175. 

    5-6. 65-75%. 190. 205. 

    7-8. 75-85%. 215. 225. 

    9-10. 85-90%. 235. 250. 

    11-12. 90%+. 260. 270. 

c) clean and jerk. emotm x 12 

    1-2. 45-55%. 155. 185. 

    3-4. 55-65%. 205. 220. 

    5-6. 65-75%. 235. 255. 

    7-8. 75-85%. 275. 290. 

    9-10. 85-90%. 295. 305. 

    11-12. 90%+. 315. 330. 

d) back squats. 

    1. x5 @ 65-70%. 320#. 

    2. x3 @ 75-80%. 370#. 

    3. x1 @ 85-90%. 415#. 

    4-6. x1 @ 90-95%. 425#. 435#. 440#.

e) for time- 4:34. 

    20 deadlifts 225#. 

    30 ring dips. 

    15 deadlifts 225#. 

    20 ring dips. 

    10 deadlifts 225#. 

    10 ring dips. 

    

130718

a) 2:00 jog
b) 5 x :30 sprint. :30 walk. (all in 1 direction). (0:00-5:00)
    jog back to garage (5:00-10:14)
    --1:00 (:46) rest (10:14-11:00)--
    1:00 max effort sit ups- 34. (11:00-12:00)
    --1:00 rest (12:00-13:00)--
    e2motm x 5 sets- 250m row- :47.0. :46.6. :45.4. :45.6. :45.4. (13:00-23:00)
    --1:00 rest (23:00-24:00)--
    1:00 max effort sit ups- 32. (24:00-25:00)
    --1:00 rest (25:00-26:00)--
    5 x :30 sprint. :30 walk. (all in 1 direction). (26:00-31:00)
    jog back to garage (31:00-36:00)

     

130717

morning session
------------------------
a) 3:00 light rowing
    front squat warm up
    hip flexor foam rolling
b) 5 x 1. front squat. work up to "heavy". rest as needed.
     235.275.305.325.345.
c) 5 x 1.1. power clean + jerk. :10 between singles. rest as needed.
     205.225.245.265.285.
d) 3 x 1.1. clean pulls (@ 110-115%). :10 between singles. rest as needed.
     375.375.375.

night session
-------------------------
for time- 12:47
   5 muscle ups. 50m shuttle run. 4 muscle ups. 100m shuttle run. 3 muscle ups. 150m shuttle run. 2 muscle
   ups. 200m shuttle run. 1 muscle up. 250m shuttle run. 1 muscle up. 250m shuttle run. 2 muscle ups.
   200m shuttle run. 3 muscle ups. 150m shuttle run. 4 muscle ups. 100m shuttle run. 5 muscle ups.
   50m shuttle run.

130716

morning session
------------------------
a) 3:00 rowing
    squat warm up
b) front squats. rest 2-3 minutes.
       1) x3 @ 75% - 290#
       2) x2 @ 80% - 310#
       3) x1 @ 85% - 330#
       4) x3 @ 80% - 310#
       5) x2 @ 85% - 330#
       6) x1 @ 90% - 350#
c) 6 sets. halting snatch deadlift + high hang snatch + full snatch. (drop and reset following high hang)
       135#. 165#. 185#. 205#. 215#. 225# (failed full snatch x2. successful on 3rd attempt).
d) back squats. rest 2-3 minutes.
       1) x5 @ 65-70% - 320#
       2) x3 @ 75-80% - 370#
       3) x1 @ 85-90% - 415#
e) back squat. every 3:00 x 5 sets- 3 reps @ 90% (415#)
f) 7:00 light rowing

night session
--------------------------
alternating partners. 10 rounds each partner. partner- Zach.
    1) 20m sled push 155#
    2) 20m sled pull 155#
    3) 5 burpees (10 burpees for last round)

130715

morning session
----------------------------
a) 400m run
    3 sets, not for time-
        1) 10-15 UB ring dips (10.15.15)
        2) 40 UB double unders (40.40.40)
        3) 10 roll to candlestick (10.10.10)
    jerk balance warm up sets
b) 3x3. jerk balance. rest as needed.
        165.185.205.
c) 6 sets of- push press + push jerk + split jerk. rest 2-3 minutes.
        185.205.225.245.255.265.
d) 200m walk

night session
----------------------------
a) 4 sets. :45 on. :15 off. :75 between sets.
     1) wall balls 30#- 21. 21. 20.
     2) push ups- 26. 21. 23.
     3) push press 95#- 23.25.23.
     4) kb swings 70#- 16.18.15.
b) 500m walk

130713

Kansas City Summer Crush Event 

workout 1-

   "air force"- 3:50 (1st) 

      20 thrusters 95#

      20 sumo-deadlift high pull 95#

      20 sh2oh 95#

      20 overhead squats 95#

      20 front squats 95# 

      *emotm 4 burpees 

workout 2-

   4:00 snatch complex 

      full snatch + hang snatch 

      255# (1st) 

workout 3- (1:00 after workout 2) 

   2:00 max pull ups 

      71 reps (4th)

workout 4- 

   15 clean and jerk 155#

   25ft barbell walking lunge 155#

   20 burpee over the box 30"

   25ft barbell walking lunge 155#

   100 double unders 

     4:55 (1st) 

workout 5-

    "amanda"

       9-7-5

         muscle ups 

         squat snatch 135#

        5:47 (3rd) 

1st overall 

       

130711

a) 3:00 rowing
    foam rolling
    mobility
b) for time- 13:50
      500m row. 25 front squats 95#. 20 ball slams 30#. 400m row. 20 front squats. 20 ball slams.
      300m row. 15 front squats. 20 ball slams. 200m row. 10 front squats. 20 ball slams. 100m row.
      5 front squats. 20 ball slams.
c) 600m walk

130710

morning session
-------------------
a) 3:00 rowing (~2:00 pace)
    100 double unders
    10 air squats every :30 x 10 sets
b) front squats (percentages). rest 2-3 minutes
    x3 @ 75%- 290
    x2 @ 80%- 310
    x1 @ 85%- 330
    x3 @ 80%- 310
    x2 @ 85%- 330
    x1 @ 90%- 345
c) 5x1 hang clean + front squat + clean (drop and reset following front squat). rest as needed
    235. 255. 275. 295. 315
d) 3x1 halting deadlift + clean pull. rest 2-3 minutes
    340. 350. 350

night session

----------------------

a) 200m run 

    exercise warm up reps 

b) for time- 11:53 

     40 kb swings 53#. 15 thrusters 115#. 

     200m run. 30 kbs. 15 sdhp 115#. 

     200m run. 20 kbs. 15 sh2oh 115#. 

     200m run. 10 kbs. 15 ohs 115#. 

     200m run.

c) 400m walk 

130709

a) 3:00 rowing 

    3 sets, not for time 

       muscle ups x 3-6 (3.4.5) 

       nose to wall hs hold x :60-:90 

          (:60.:75.:90) 

b) 3x3 jerk balance 

     155.175.195 

c) jerk (percentages) 

     x3 @ 60- 205 

     x2 @ 70- 240

     x2 @ 80- 270

    5x1 @ 90+- 305.305.305.305.315 

d) 5 rounds, for time- 19:45

     25 wall balls 

     15 toes 2 bar 

      5 muscle ups (must be UB) 

          *5 burpees for every MU not UB

          *5 burpees (last MU of 5th set) 

130708

morning session

----------------------------------

a) 3:00 row

    mobility, foam rolling

    exercise specific warm up sets 

b) 5x1 front squat (heavy). rest as needed 

      255. 295. 315. 335. 345 

c) 6 x 3-position snatch (high hang. mid-thigh. floor). rest as needed 

      135. 155. 175. 195. 205. 215 

d) back squat 

      x5 @ 65-70%- 320 

      x3 @ 75-80%- 370

      x1 @ 85-90%- 415 

e) back squats- e2motm x 5 sets

      x4 @ 85%- 390 

f) 5:00 light rowing 

night session

-------------------------

a) 3:00 rowing

    foam rolling

    mobility

    exercise specific reps

b) 10:00 amrap- 4 rounds + 7 reps 

     1. 15 over the bar burpees 

     2. 10 box jumps 24"

     3. 5 squat snatches 135# 

---3:00 rest---

c) 7:00 amrap- 3 rounds + 7 reps 

     1. 7 deadlifts 315#

     2. 14 alternating pistols

     3. 21 double unders 

d) 300m walk 

130706

a) 3:00 air dyne 

    mobility 

b) 5 rounds- 26:54

      400m run

      5 muscle ups 

      10 ghd sit ups

      15 deadlifts 185#

      20 box jumps 24"

c) 5:00 light rowing 

130705

a) 3:00 air dyne 

    mobility 

    drop snatch work 

b) 3x1 drop snatch. rest as needed 

    135.155.175

c) 3x1 snatch balance. rest as needed 

    205.225.245 

d) 8x1.1 clean and jerk. e2motm

    1-2. 55-65%- 185.205

    3-4. 65-75%- 225.245

    5-6. 75-85%- 265.285

    7-8. 85-95%- 295.305 

e) back squats. rest 3:00 

    1. x5 @ 65-70%- 315 

    2. x3 @ 75-80%- 365 

    3. x1 @ 85-90%- 405

    4-6. x1 @ 90-95%- 415.425.435

f) for time- 7:25

    30.20.10 

      wall balls 20# 

      toes2bar 

      200m run after each round 

g) 5:00 air dyne 

130704

a) 4:00 air dyne

    mobility

b) 10:00 row (<2:00 pace)- 2600m

    10:00 run (good pace) 

    1k row- 3:19.60

c) 5:00 air dyne 

130703

a) 3:00 air dyne

    mobility 

b) front squats (rest 2-3 minutes) 

    x3 @ 75%- 290

    x2 @ 80%- 310

    x1 @ 85%- 330

    x3 @ 80%- 310

    x2 @ 85%- 330

    x1 @ 90%- 345

c) halting deadlift + hang clean + clean (5 sets. rest as needed) 

    225.245.265.285.305

d) 3x6 rdl (4011). rest as needed 

    135.155.175

e) for time- 7:54

    500m row. 20 chest2bar pull ups. 40 kb farmer carry walking lunge (70#). 20 chest2bar pull ups.

    500m row

f) 3:00 air dyne

130702

a) 3 rounds, not for time- 

       chest to bar pull ups x 10-12 (12.12.12) 

       nose to wall handstand hold x :60-:90 (:60.:75.:90) 

       skin the cat x 3-5 (3.4.5) 

b) jerk sets (rest as needed)

       x3 @ 60%- 205

       x2 @ 70%- 240 

       x2 @ 80%- 270 

       x4x1 @ 90+%- 305.305.305.315.315

c) behind the neck push press (rest as needed) 

       3x 3-4- 205x4.225x4.245x4

d) 4 rounds, for time- 9:49

       400m run 

       5 UB muscle ups 

          -5 burpee penalty for each muscle up not unbroken

          - ZERO burpees

e) 4:00 light air dyne 

130701

a) 200m jog

    250m row

    mobility, squat warm up

b) 5x1 "heavy" front squat, rest as needed 

     245, 285, 305, 325, 345

c) 5x2.2.2 hang snatch (mid thigh), rest :10 between clusters, rest 3:00 between sets 

     135, 155, 170, 180, 190

d) back squats (rest 2-3 minutes) 

      X5 @ 65-70%- 320

      X3 @ 75-80%- 370

      X1 @ 85-90%- 415 

e) back squats e2motm x 6 sets x 5 reps @ 80%- 370

f) 10:00 light rowing