5/1/17

Warm Up
3 Rounds Of:
100M Row Sprint
10 Passthrough
5 Push Up
30 Second Hand Stand Hold
(static/Pro+Retract/Shoulder touch)
8 Broad Jump

Strength
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Jeremey:
Shoulder Press – 95, 105, 115, 125, 135
Push Press – 135, 145, 155, 165, 165
Push Jerk – 165 (f), 135, 145, 155 (f), 145

Charlotte – 95, 125, 125

11/18/16

Everyday Warrior Workout 4!

WOD #1

“Brittany”

9 Squat Clean 195/125 (Brittany PR at #197)
28 Toes to Bar
14 Thrusters 135/95
30 Calorie Row

Time: 11:04

Holy cow! This one smoked me. I was feeling pretty beat up from all the work this week anyway, but the heavy cleans really had me gassed. I was doing singles with 15 seconds rest between them. Did the T2B in 16-12 and then the thrusters in 3-3-3-3-2.

WOD #2

“Cindy Archibald”

4 Rounds
5 Front Squats 165/115
5 Pull Ups
5 Hang Clean 165/115
10 Hand Release Push Ups
5 Push Jerk 165/115
15 Air Squats

Time: 33:56

By far, this was the hardest workout mentally that I’ve ever done at CFU. The push jerks in particular were terribly difficult. I was doing singles, which meant I had to clean the bar up every time. I was really really gassed from the first workout and then from the volume this week. Anyway, I finished. Definitely marking this one with “Repeat” so I know to do it again!

7/2/16

Warm-up

200m Run
6 Samson Complex
6 Goblet Stretch
Shoulder Circuit
Clean practice with empty bar

WOD

Operation Red Wing

4 RFT:
3 Big Clean Complex
800m Run
8 Burpees
800m Run
8 Thrusters
800m Run

Each Big Clean Complex consists of:

High Hang Clean
Hang Clean
Clean
Push Press
High Hang Clean
Hang Clean
Clean
Push Jerk
High Hang Clean
Hang Clean
Clean
Split Jerk

*Without dropping the bar

Completed the workout with 95#. Took me 1:14:22. What a doozy! For each Big Clean Complex, I rested :30 between sets. Last set smoked me on each round! Looking forward to doing this with 115# next year.

6/21/16

ROMWOD this AM then went to the 4:30pm class. 

Warm-up

2 min. of Double Unders
15 Passthroughs
Shoulder Circuit
Push Up Pyramid
10 Hollow Body Rocks
10 Superman Rocks
10 Front Squats (Bar)
10 Press (Bar)
1 Rope Climb

Mobility

Lax Ball Scap Smash

WOD

10 Press @ 95#
3 Rope Climbs
20 Push Press @ 95#
3 Rope Climbs
30 Push Jerks @ 95#
3 Rope Climbs
20 Push Press @ 95#
3 Rope Climbs
10 Press @ 95#
3 Rope Climbs

Time: 16:57

Felt good at the very start. Didn’t have to break in the first round of strict presses. Broke the first round of push presses down into 10, 5, 5. The push jerks started catching up to me. I went 6, 5, 4, 5, 5, 5. Should’ve gone 6×5 throughout. The second round of push presses were sets of 5’s. That last set of strict presses were in 2’s though. Really collapsed in that set. Rope climbs were all fine. Rested 5-10 sec between each rep.

5/10/16

Warm-up

20 Lunges
10 Burpee Broad jumps
10 Goblet Stretch
10 Tricep Extensions (bar)
10 Front Squats
At the bottom of your 10th front squat do 10 “got it, lost it”

-Banded Front Rack
-1st Rib Stretch

WOD

5 Rounds

3 Bar Muscle-ups
4 Power Cleans #135
5 Front Squats #135
6 Push Jerks #135
7 Bar-over Burpees

Jeremey: 22:12

135# on the Push Jerks is still pretty heavy for me. Started doing sets of 3, but ended doing sets of 1 and 2 to get through the set of 6. Progress though! I would’ve scaled this one previously.