11/19/19

Dropped into the 5AM class to get the workout out of the way because I have a vet appointment with Tucker this afternoon. My back is pretty tight from all of those deadlifts yesterday. Thankfully, today’s DB snatches were from the hang, not from the ground.

3 rounds for time:

• 35 Cal Assault Bike
• 40 Alt DB Hang Snatch (50#)

*Rest 2 minutes between each round.

I knew the 35 cal on the bike was going to be the tough part of this workout for me. I tried to keep the watts between 400-500 the entire time, but the last round, I definitely slipped into the 300s. For the first round, the bike took me 1:45 or so. In the last round, it was 2:30. DB snatches were 26/14 each round switching midair.

My times for each round were 4:19, 4:46, 5:11.

10/5/19

We were up in the mountains for the first ever CFU staff retreat so we all did a partner workout together with dumbbells.

10 rounds alternating with a partner for time:

• 10 Alt DB Snatch
• 10 Goblet Squat
• 10 Burpee over dumbbell
• 10 Goblet Squat

I used a 50# and Char used a 20#. Our time was 18:15 or something like that. Phew that altitude burned!

10/1/19

Joined the 8AM class for some fun!

21 min EMOM:

• Minute 1: 12 Cal Assault Bike
• Minute 2: Max Wall Balls (30#)
• Minute 3: 12 Alternating DB Split Snatch (50#)

The split snatch was pretty fun once I got into the rhythm. I split the same leg and arm each time. For the wall balls, I used a 30# ball, and got a total of 40 reps across the sets.

8/30/19

Went to the 8AM class to get this one out of the way. We did a WZA online qualifier workout, which was fun although “AMRAP” was a misnomer in this case 🤣

16 min AMRAP:

• 40 Alt DB Snatch (50/35)
• 40 Pull-ups
• 30 DB Burpees
• 30 C2B Pull-ups
• 20 Devil’s Press
• 20 Bar Muscle-ups

I did all 40 snatches unbroken. Then, I split the pull-ups into quick-ish sets of 10. The burpees were in sets of 5 and the C2B in sets of 6. The Devil’s Press is where all hell broke loose. I was doing 2-3 the entire way having to hook grip the darn DBs so I wouldn’t drop ’em. I got to the bar with maybe :45 to spare and knocked out 5 bar muscle-ups for a total score of 165 Rx.

8/12/19

Partnered with Jacob.

For time:

2000m Row
120 Burpees
1000m Row
100 T2B
500m Row
80 Double DB Ground-to-Overhead (35#)

Rows were split into 250m chunks. Everything else was broken evenly. Time was 26:23 Rx.

6/24/19

Hopped into the noon class for this bruiser:

For time:

50/40 Cal Bike
50 Double Unders
50 Box Jump Over (30/24)
50 Double Unders
50 Alt. DB Snatch (50/35)|(35/25)
50 Double Unders
50 Burpee to Target*
50 Double Unders

*Target is 6″ or 12″ above standing reach.

Time: 19:12 Rx

Those BJO were the worst part…by far.

6/7/19

I was at the gym for most of the morning with an onboarding session and Assault Bike delivery. Ended up hopping into the 11:30AM class to maximize time for the day:

3×4 minute rounds of:

100m Run
12 Alt DB Snatch (50#)
12 Goblet Squat

• 1 min rest between rounds

Result:

1) 3
2) 2+5
3) 2+1

That got hard in a hurry!