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

1/18/17

Warm Up
20 calf raise
30 Double Under
Shoulder Circuit
10 Passthrough
10 Push Up
10 Dip
10 Band Pull Down

Mobility
– 1st Rib

Strength
5 x 5 Shoulder Press

Jeremey—110#

Charlotte—75#

Met Con
12 Min EMOM Of:

Odd – 5 Strict Pull Up (band/pvc)
Even – 8 Bent Over DB Row (8L, 8R)

I was able to do strict C2B for the first 3 rounds. Then it got tough 🙂

11/28/16

Warm-up

200M Run + Butt Kicks
20 Lunges
Push Up Pyramid
10 Passthrough
10 Press (Bar)

Mobility

  • Reverse banded shoulder stretch

Strength

5×5 Shoulder Press
Jeremey-105#
Charlotte-75#

Met Con

3 RFT:

15 Burpees
15 Pull-ups
250m Row

Jeremey-7:54
Charlotte-11:08

Phew! My arms were smoked after the second round. I did the first two sets of pull-ups unbroken but had to break the last set into 6-4-3-2.

11/15/16

Back in the gym after a vacation in Lake Tahoe. Got after it with the 4:30pm class hitting the CrossFit Total today. What a way to come back to the gym!

Warm Up
500M Row
6 Goblet Squat Stretch
6 Elbow to Instep

1RM Back Squat (280#)

5×135#
3×155#
2×185#
2×205#
1×225#
1×245#
1×265#

PR: 1×280#

Failed at 285# today, but I’ll take the 5# PR.

1RM Press (135#)

5×65#
3×75#
2×85#
2×95#
1×105#
1×115#
1×135# (f)

PR: 1×135#

After failing at 135# for one attempt, I took a bit longer break, got back underneath it, and nailed it.

1RM Deadlift (375#)

5×185#
3×225#
2×285#
1×315#
1×345#
1×375#

Failed at 380# today, but I tied my 1RM after all that other work on back squat and press.

Total: 790#

Getting closer and closer to the elusive 800#!

Charlotte hit: 185# BS, 90# SP, 220# DL (495# total)

11/1/16

Warm Up

2 Rounds of 10 Reps

Samson Stretch
Overhead Squat
it-up
Back Extension
Pull-up
Dip

Mobility

– 1st Rib

Strength

2 Press EMOM for 5 Mins @ 95%

Jeremey—115#
Charlotte—80# (4), 85# (1)

Met Con

9-15-21 Reps for Time Of:

Wall Ball (20/14#)
Toes 2 Bar

Jeremey—3:29
Charlotte—5:56 (Most reps hit the bar!)

My big push was to do the T2B completely unbroken. The WBs were relatively easy. For the T2B, I did both 9 and 15 straight. For the 21, I had to do 15/6. My grip was just torched. I lost my kip on the 6 and ended up having to do some singles to finish out the set.

9/7/16

Warm-up

Shoulder circuit with 5#

2 rounds:

400m Run
5 Pull-ups
10 Passthroughs
15 Push-ups
20 Lunges

Mobility

Lax Ball Scap – 2min each side

Strength

Work up to a 3RM Bench Press.

1×5@135
1×3@155
1×1@175
1×3@195
1×3@200
1×10@155

Pretty stoked to hit 200# today! I hit 195# last time so this was a 5# improvement. Felt pretty solid too! Hit a BW bench for 10 reps afterwards without much trouble. Charlotte hit 110#.

WOD

12 min AMRAP:

7 Plate Press @ 45#
7 OH Jumping Lunges @ 45#
10 Supine Ring Rows

Result: 6+3

The jumping lunges really killed me. Charlotte got 6+15 with regular ring rows for the last two rounds.