[Tuesday] 2.28.17 Skill Work- EMOM

PM

[A] Warm-up

[B] 12 min EMOM 
1) 3-5 Strict Pull Ups 

2) 3-5 Strict HSPU

Done, 3 reps of each exercise


[C] 12 min EMOM 
1) 15 yd sled sprint @ 165# + 5 Hang Power Snatch @ 95#

2) 10 T2B 

3) 6-8 Kipping HSPU 

4) 15 yd sled sprint @ 165#

Done

[D] AFAP ** This is for time.
5 sets of 10 Wall Balls 30#

1:45.6

[Monday] 2.27.17 Strength + Ladder E3 EMOM

PM

[A] Warm-up

[B]Front Squat
From the ground, find today's 3RM Front Squat

135, 185, 205, 225, 245

Left wrist?

[C] Push Press
From a Squat Clean, find today's 3RM Push Press

135, 185, 205, 225

Did from a power clean instead, left wrist is bothering me

[D] Split Jerk
From a Squat Clean, find today's Heavy Single Split Jerk.

235

Did from a power clean instead, left wrist is bothering me

[E] Ladder
E3 minutes until failure, perform the following:

15 Cal Row 

15 Burpees Over The Erg 

15 OHS Squats @ 105#

2 +36

[Saturday] 2.25.17 Work Capacity

AM
[A] 5 Rounds for work
100 Yard sled push (#180)
20 GHSU
1 Lap farmer carry (#50)
10 Ring rows
5 Strict HSPU

[Friday] 2.24.17 Open 17.1

PM
[A] Warm-up

[B] Prep-work

[C] Open 17.1
10 DB Snatches (Alternating- #50)
15 Burpess box jump overs
20 DB Snatches (Alternating- #50)
15 Burpess box jump overs
30 DB Snatches (Alternating- #50)
15 Burpess box jump overs
40 DB Snatches (Alternating- #50)
15 Burpess box jump overs
50 DB Snatches (Alternating- #50)
15 Burpess box jump overs

15:13

[Thursday] 2.23.17 Round the World

PM

[A] Warm-up

[B] Round the World

40 minutes light work no, sweating- Move blood

[Wednesday] 3.22.17 Rowling

PM
[A] Warm-up

[B] Rowling
10 rounds of 500m

499, 500, 505, 500, 501, 497, 502, 503, 498, 501

[Tuesday] 2.21.17 Prep Work

PM

[A] Warm-up

[B] AMRAP's

In 2 minutes, AMRAP 

3 Front Squat @ 155#, from ground 

5 Bar Facing Burpees

R1: 4
R2: 4

Rest 3 minutes 

In 2 minutes, AMRAP 

9 Thrusters @ 95# 

6 Cal Row Rest

R1: 2
R2: 2+ 3

3 minutes 

In 2 minutes AMRAP 

Wall Balls @ 20# 

R1: 59
R2: 62

Rest 3 minutes and repeat.

[C] Sled Push
For twelve minutes, push the sled. 225#

[Monday] 2.20.17 Prep Work

PM

[A] Warm-up

[B] EMOM
E4 Minutes 

1.) 20 Alt DB Snatches 75# 

2.) 15 Burpee Step Ups 50# DB's 

x2 Rds

3:04, 3:07

[C]Strength
Back Squat 80% for a total of 8 reps. (#325)

2, 2, 2, 2

[D]EMOM
E4 Minutes 

1.) 50 DU's 

2.) 25 T2B 

*** On T2B practice a split. 13/12 or 15/10 

x3 Rds

15/10
10, 5, 3, 2
7, 2, 2, 1, 1, .... to 25

Last round fatigued out and couldn't link passed initial 7

[E] Recovery
Take time to do mobility and passive stretching of the worked muscle groups.

[Saturday] 02.11.17 Crossfit Mayhem 3.0 Grand Opening RX Competition

Crossfit Mayhem 3.0 Grand Opening- Competition

Team: Quads and Dad Bods

8th place RX

Event #1: Van Aalten
20 min AMRAP
*2000m Row
*150 Wall balls (#20)
Max T2B with remaining time

*While one partner is working the other is holding a hand stand. When you come off the walk you have to switch. Have to slap hands when switching.

10th place with 121 T2B. We got off the rower at 6:49 which was the fastest out of everyone. Wall balls were grueling but doable. T2B for me were awful. I was the limiting factor here.

Event #2: Team DT (You go, I go)
15 min AMRAP
12 Deadlifts (#155)
9 Hang clean (#155)
6 S2OH (#155)

8th place with 13 rounds +15. Felt pretty good overall. Grip was the limiting factor here.

Event #3: Team Rahoi (You go, I go)
12 Box jumps over (Clearing)
6 Thrusters (#135)
6 Bar facing burpees

13th place wtih 11 rounds +12. Thrusters felt heavy after the other events. 

Event 4: Team Bradshaw for the Top 5 teams


Overall, very excited to help support a great cause for the Disabled American Veterans Cookeville Chapter 117 and a local hero Van Aalten. It is because of our men and women in arms that we can do stupid stuff like this. Thank you!

[Saturday] 2.18.17 1RM BS/DL + Grace

PM
[A] Warm-up

[B] Find 1RM Back Squat
135, 225, 285, 315, 365, 405,415

[C] Find 1RM Deadlift

225, 315, 365, 405, 455, 475

[G] Grace

30 Power Clean and Jerk

1:57.7

13 UB overhead to straight to floor, Singles to 17 then UB to 22. Singles to 26 and the UB to 30.

[Friday] 2.17.17 Open 14.1

PM
[A] Warm-up

[B] Open 14.1
10 min AMRAP
15 Snatches (#75)
30 DU

6 Rounds + 35 (305)

[Thursday] 2.16.17 Deload Week- Around the World

PM

[A] Warm-up

[B] Around the world
40 minutes 

Easy Jog 

Easy Step Ups 

Some Air Squats 

Connect 3 T2B 

Connect 3 C2B 

Some HR Push Ups 

Some Empty Barbell Movements - snatch, s2oh, deadlift, sdhp etc. 

45lb Sled Push 

Sit Ups 

No rhyme or reason. Throw some headphones in and DO NOT break a sweat.

[C] 60 minutes Mobility
Bands, lacrosse ball

[Wednesday] 2.15.17 Deload Week- Rowling

PM
[A] Warm-up

[B] Row Repeats
Rowling by 10 rds - goal is 300m ea rd.
317, 311, 306, 305, 308, 301, 309, 298, 300, 298

[C] Mobility

30 minutes

[Tuesday] 02.14.17 Deload Week

PM

[A] Warm-up

[B] Deadlift

1x10 @ 65% TnG (#285)

[C] Pause Back Squat

5x1 (1.5.1.1) (#185)

[D] Box Jump Step Down (No momentum)

R1: Box

R2: Box + #45

R3: Box +#45 + #25

R4: Box + 2x #45

R5: Box + 2x #45

[E] 12 min EMOM
1) 15 Cal Row 

2) 10 Burpees 

3) Russian Twist x 12 w/ 35#

[F] 12 min EMOM
1) 10 Lunges - Body Weight 

2) 10 Russian KB Swings 53# 

3) Over Head Single Arm Walk 50yds 25#, alternate at 25yds

[Monday] 02.13.17 Deload Week

PM

[A] Warm-up

[B]Squat Clean and Jerk
3 x 3 at 65% (#155)

[C] Power Snatch
3 x 3 at 65% (#135)

[D] Back Squat
3 x 3 @ 65% (#225)

[E] 15 min EMOM

1.) 6 C2B

2.) 15 GHSU

3.) :30 second plank

[F] Max hold with lat activation

:41 second

[G]1 mile jog

8:37

[Sunday] 02.12.17 PM Hot Yoga

PM
[A] Hot Yoga @ Golds Gym-South
Power yoga for 60 minutes

[Tuesday] 2.7.17 Strength/Conditioning + 2K Row

PM

[A] Warm-up

[B]Weighted Pull Ups
3 sets, max effort. 25# added.

Strict weighted pulls w/ #25 
R1: 5
R2: 4
R3: 4

[C] EMOM x 14
Odd) 50 DU's 

Even) Max T2B in 45 seconds

50 DU hard on round 5,6, and 7. Got caught up 3-4 times
13, 10, 10, 10, 11, 10, 10

[D] EMOM x 10
1.) 4 Burpee BJO's 

2.) 12 Clearing the box burpees

Done

[E] Rowing
2k Row at a pace 10 seconds slower (per 500m) than PR pace.

6:57.7 (1:36/500m)

2K Row # 1:36/500m

[Wednesday] 2.08.17 Team DT and Rahoi

PM
[A] Warm-up

[B] Team DT 1:1 Work
12 Deadlifts (#155)
9 Hang cleans (#155)
6 S2OH (#155)

7 Rounds

All rounds wwere DL 11/ DL 1 + HPC 8/ HPC 1 + S2OH 6
1-5 ~ 1:00 each round
6-7 ~ 40 seconds each 

+ 40 seconds remaining. Felt pretty good

[C] Team Rahoi 1:1 Work
12 Box jumps overs (24")
6 Thrusters (#135)
6 Bar facing burpees

5 Rounds + 45 seconds left 

BJO front clearing = Box jumps over with step on box
Shoulders were shot
Each round ~ 1:04-1:08

[Monday] 2.06.17 Cleans + Push Press + Conditioning

PM
[A] Warm- up

Strength
[B] Clean Complex
Power Clean + Push Press 1 + 2 x 3 x 3, across
185, 195, 205

[C]Clean Complex
Squat Clean + Thruster 1 + 1 x 3, building to heaviest set possible
185, 195, 195

[D]Front Squat
Find a 10RM

235

[E]E4 minutes for 3 Rounds
80 second handstand hold

40 Wall Balls

R1:  2:42
R2: 2:49
R3: 2:47

HS holds were all 80 seconds. Not bad After 70 seconds a little shaky.  WB were all UB

[F] Row Repeats 
500m x 5rds, 1:45 Rest ea round

1) 80%  

2) 82.5% 

3) 85% 

4) 87.5% 

5) 80%

1.) 1:47.8
2.) 1:44.0
3.) 1:41.3
4.) 1:40.1 (Missed goal of 1:38)
5.) 1:47.0

[Thursday] 02.02.17 Rahoi + Team DT

PM
[A] Warm-up

[B] Rahoi
12min AMRAP

12 BJO's, clearing 

6 Thrusters @ 135# 

6 Bar Facing Burpees

6+15 (159)

Thrusters good, Box jumps slow but paced and burpees paced.

[C DT - 15 min AMRAP

6 rounds with 40 second left.

4 Rounds broken in 11 DL, 1 DL + 8 HPC, 1 HPC + 6 S2OH
Then 2 rounds 11 DL, 1 DL +6 HPC, 3 HPC + 6 S2OH

Felt pretty comfortable, kind of lost time in between sets. May have rested more than I should of. Much better than last Saturday

[D] Back Squat

1 x 10 @ 265#

Did not happen

[Wednesay] 2.01.17 Metcon

PM

[A] Warm-up
Do not pick up a weight heavier than 315# before the workout.

[B]5RFT
3 Handstand Push Ups - start w/ strict, kip when needed. 

6 Deadlifts @ 315# 

12 C2B 

24 Double Unders

14:23

All HSPU were strict
All Deadlifts were UB
12 C2B- Rough
24 DU- broke  once in R4 and R5

[C] Foam roll and passive stretching.
Pretty simple, do it for no less than 20 minutes