[Friday] 06.27.14 AM DL + PM Metcons

AM
[A] 15 mins to find a tough 1RM DL
135, 225, 275, 315, 335, 365

[B] Ski machine 30 minutes

PM
[A] Warm-ups (Foam Roller)

[B] 5 RFT:
12 PC (#155)
6 S2OH (#155)

11:39

Shoulder to overhead felt good, PC were tough. First 2 rounds got 6/6, then had to move to 4/4/4. Limiting factor there was the PC

[C] For time:
5 KBS (1.5 pd)
5 BJ (24")....
30KBS
20 BJ

10:51

Torched from PCs, and S2OH.

Compare to 03.02.14

[Thursday] 06.26.14 AM Strict Press + PM Snatches

AM
[A] Find a 3RM on Strict Press
135, 140, 145, 150, 155(x2)

[B] Wtd. Sup Pull-ups (#25)
3 sets max
5,4,4

PM
[A] Find a 1 RM Power Snatch
135, 145, 155, 165, 175

[B] Snatch Pulls; 1.1 x3; rest 2 minutes(100%, 105%, 110%)
175, 190, 205

[C] 10 min EMOM
Odd:10 HSPU (with ab-mat)
Even: 3 PS TnG (#135)

[D]  2 sets max strict ring dips in 60 secs; rest 60 sec
10, 9

[E] Run 2 miles
17:32

[Wednesday] 06.25.14 AM Cardio + PM GRT

AM
[A] Airdyne
AD 5 mins @ Z1
+
AD 30 sec (>75rpm)
30 sec rest x12
+
AD 5 min @ Z1

PM
GRT @ Cumberland Park
Covered 3.8 miles with (#40) Ruck
Did PT during ruck

[1] GRT Log Simulations Shoulder-2-shoulder with ruck x 25
[2] Flutter Kicks 25->20-> 15
[3] 10-> 1 Ruck thrusters, ruck sit-ups

[Tuesday] 06.24.14 PM Metcon

PM
[A] Find 1 RM Clean and Jerk
165, 185, 195, 205, 215, 225

[B] 10 min EMOM
Even: 50 DU
Odd: DL x 5 (#250)

All DL went UB, first 4 sets of DU were almost UB messed up twice at 46. Last set, shoulders were fried. 24/16/10

[C] For Time
Run 200m
20 Burpees
Run 400m
30 Burpees
Run 600m
40 Burpees

13:21

[Monday] 06.23.14 AM AD + PM Metcon (Wifey)

AM
[A] AD
30 min AD @ Z1
Every 5 minutes get off
Even: Wtd. Dips (#45) x 7
Odd: FLR 60 sec

PM
[A] 5 min EMOM
Clean Pull x 1; HPC x1; TnG PP x3 (65% of 1RM
155

[B] For Time:
40 DU
20 Pull-ups
20 BJ (24")
20 KBS (1.5 pd)
20 HPC (#155)
20 Burpees
40 DU

10:08

Pull-ups were not to bad. The HPC were rough 5/3/4/4/4. Had to partition these , due to forearm strength. Need to work of grip hook

[C] 10 min AMRAP
200m run
6 HSPU

6+60m

[C] Ring Push-ups
60 sec mac reps x 3; Rest 2 minutes

18, 16,13

I just got these rings in today. I cannot wait to incorporate these into my routines.

Wifey

[A] For Time
400m
40 Jump rope (singles)
20 KBS
20 Set-ups (24")
30 Jump ropes (singles)
20 Ball Slams (#8)
20 PC
20 Jump ropes (Singles)
400m

14:34

[Friday-Saturday] 06.21-22-.14 Recovery Runs

Friday
PM
[A] Run 5 miles

48:38

Saturday
PM
[A] Run 3 miles

[Thursday] 06.19.20 AM Cardio + PM Strength (Wifey)

AM
[A] DB Row 
3x12 (#65)

[B] 3 Rounds 
15R15L DB Side twists (#45)
15 Back Ext. (#25)

[C] 30 min on Ski Machine

PM
[A] Find 1 RM- PC in 15 minutes
155, 175, 185, 195, 205, 225, 235

[B] 8 min AMRAP
1 PC (#135)
1 Burpee
2 PC (#135)
2 Burpee....

9+7

Wifey
[A] 3 Rounds for time
20 ft bear crawl
200m run
20 Burpees
15 KBS
10 Sit-ups
5 Step-ups

23:48 

[Wednesday] 06.18.14 GRT at Cumberland Park

PM
PT Test
[A] 2 min push-up
46

[B] 2 minute sit-up
57

[C] General PT

[Tuesday] AM Row 500m Intervals + PM ABBAT

AM
[A] Rowing
5 min @Z1
+
500m Intervals x 6 (1:45)
+
5 mins @Z1

1:44.7, 1:43.2, 1:42.9, 1:43.0, 1:43.6, 1:42.0

[B] Wtd. Dips 3 x7 (#45)

PM
[A] "Abbate"
Run 1 mile
21 C&J (#155)
Run 800m
21 C&J (#155)
Run 1 mile

34:44.7

[Monday] 06.16.14 AM AD + PM Metcon (Wifey)

AM
[A] For Time
150 AD
150 DU

14 mins

[B] AD 200 cal

PM
[A] Press Clusters 1.1.1 x 5; Rest 2 minutes
135, 140, 145, 150, 155

[B] 15-12-9-6-3 for time
HPC (#135)
HRPU

5:01

[C] 18 min EMOM
Even: DL @ 65% (#250) x 3
Odd: Sprint 100m

Wifey:
Run 800m
20 KBS
Run 200m
20 Burpees
Run 200m
Mt. Climbers (4-ct)
Run 200m
20 Step-ups (24")
Run 800m

24:34

[Sunday] 06.15.14 PM Workout

PM
[A] 10 min EMOM
PC&J x3 (Build from #135)
135, 140, 145, 150, 155, 165, 170, 175, 180, 185

About 4 sets into I was off. I just keep adding and going as needed. Hard to start on course with this set-up. 

[B] CGBP
5-5-5-5
175, 185, 195, 205 (x4)

Only got #205 x 4

[C] 3 Rounds for Time
10 HSPU
21 DU

5:01

[D] For Time:
50-40-30-20-10
KBS
Sit-ups

18:48

This sucked

[Monday] 06.09.14 On my way to Dells, WI

Crossfit Recursive

With coaches Dirk and Nikole Gessler (Photo Bomb by Edrick)

I had the opportunity to make a work-out in Madison, WI. Here at Crossfit Recursive, Dirk and Nikole Gessler, are not only the owners, but also the coaches. They pride in their facility and the people that are making themselves better. Being an advocate of GoRuck as well, I was able to talk to them about the experiences I have endured. Great people, make for a great time. Focus strength was deadlift.

[A] Deadlift in 15 minutes
3-3-3-3-3
225, 245, 275, 295, 315

[B] For Time (12 minute cap)
10--> 1
1---> 10

FS (#115)
T2B

11:33

T2B are awful, right palm ripped. 1st time in awhile.

[Friday] 06.06.14 PM Metcon

PM
[A] Every 45 sec x 3
PP (#185)

[B] 3 sets for reps
45 sec KBS (1.5pd)
15 sec rest
45 sec Burpees
15 sec rest
45 sec PP (#95)
Rest 2 mins

R1: KBS: 21: B: 14 PP: 18
R2: KBS: 19 B: 14 PP: 18
R3: KBS: 23 B: 15 PP: 18

[Thursday] 06.05.14- AM DL/Cardio + PM Complex

AM
[A] Find 3RM- DL
225, 285, 315, 335, 345

[B] Wtd. Sup Pull-ups
3 x4 (#25)

Can get 3 solids ones, before i get stuck at 90 degrees

[C] 30 min ski machine

[D] Ab Circuit
3 Rounds of
15 R Standing Side twist  (#45)
15 L Standing Side twist  (#45)
15 Back Extension (#25)

PM
[A] 5 Rounds
Power Snatch + OHS x3
135, 135, 140, 145, 150

[B] 21-15-9
HSPU
Alternating lunges with #45 OH
PC (#135)

9:29

R1: HSPU- UB, Lunges- UB, PC 15/6
R2: HSPU- 9/6 Lunges- 9/6, PC- 9/6
R3- HSPU UB, Lunges UB, PC- UB

[C] 3 Rounds for time
10 Pull-ups
30 DU
200 m run

7:42

[Wednesday] 06.04.14 5 Mile Run

AM
[A] 5 mile run
44.33

[Tuesday] 06.03.14 AM Press + PM Snatch/Tennis

AM
[A] Strict Press Find 1 1RM
135, 140, 145, 150, 155, 160,165

[B] AD
20 mins recovery

PM
[A]High Cleans 
3,3,3,3,3
135, 145, 155, 165, 175, 185

[B] Isabel
30 Snatches for Time (#135)

5:10

[C] 4 Rounds for Time
10 HSPU with ab mat
21 DU

8:30

HSPU were rough, shoulders were torched. The DU were all UB. Much better at these now.

[D] 1 hr of Tennis

[Monday] 06.02.14 AM BS/Metcon + Yard Work/Metcon

AM
[A] Back Squats
BS 30X1 x 60 1RM 3 sets of 2; rest 1 min
225

BS 30X1 70% 1RM 3 sets of 2; rest 1.5 min
245

BS 30X1 80% 1RM 3 sets of 2; rest 2 min
275

[B] 15 min AMRAP
8 HC&J (#95)
9 K2B
10 BS Snatch (#60) 5/5
20 cal AD

4 +25

PM
[A] Yard Work
[B] Tall Cleans
5x2 build to a tough double
135, 140, 145, 155, 165

[C] For Time
12, 9, 6, 32
OHS (#95)
Burpee over bar

4:57

[D] 10 min AMRAP
4 wall walks
Run 400m

3+3

Wall walks were brutal

[Friday] 05.30.14 Cruise Workout

AM
[A] Rowing
Row 500m (1:45) x8

1:43.1, 1:44, 1:42.9, 1:42.9, 1:43, 1.43.1, 1:41.8, 1:42

[B] 12 min AMRAP
10 DB Snatch (#60)
10 HRPU
20 Back Extension (#12)

4 + 37

[C] 30 min ski-machine

[Wednesday] 05.28.14 Vacation WoD

AM
[A] Sunrise Abs

[B] For Time
20 Man makers (#35)

8:20

[C] 10 Rounds
Row for cal 60 sec
Rest 30 sec
Push-ups 30 sec
Rest 30 sec

R1: 15, 6
R2: 15,12
R3: 15, 8
R4: 15, 14
R5: 15, 8
R6: 15, 18
R7: 15, 18
R8: 15, 18
R9: 18, 10
R10: 18, 15

[Monday] 05.26.14 Vacation Workout

AM
[A] Sunrise Stretch
[B] Sunrise Abs
6 exercises 1:00/:30r than :30/:30r

[C] 30 min AMRAP
Run 400m
20 DU

10 Rounds

[D] For Time
30/20/10
K2B
Dips
Burpees

12:10

[C] Inner/Outer Tight
50 Adductor (#115)
50 Abductor (#115)

[Friday] 05.23.14 On my way to the Carribean

Crossfit North Atlanta 

Carol and I, left from Nashville Friday morning at 1:00 am just to be in North Atlanta to get me a little Metcon in. This is the location where the Open Workout 14.1 was announced lived. The host here was Nicole Chistensen, Pat Sherwood and Sean Woodland. This facility was remarkable, and the staff was amazing. While the wife slept in the backseat I accomplished:

[A] Bench Press
5,5,5,5,5
185, 195, 205, 225, 235

[B] For Time:
2 Rounds
Run 800m
25 Wall Ball (#20, 10')
25 DL (#185)

First round, the running was rough. The broke the DL into 15/10. Second round, I was warmed and went UB on DL. Back was really burning around 18, but held on.

16:24