1/7/16

Warm Up

2 Rounds of 10 Reps:

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

Strength

Felt pretty beat up today, but I wanted to work on some heavy squat clean singles. Didn’t end up working up as high as I wanted to.

1×2@95#
1×2@115#
1×2@135#
2×2@155#
2×2@175#
2×1@185#
1×1@195# (Ended up failing a few times so went back down)
3×1@185#

Recovery

Loaded up the ruck with the two biggest water bladders I could find and went for a short walk with Tuck. The pack probably only weight 10-15#. I desperately want to get a GoRuck plate.

Time: 35:32
Distance: 2 miles

IMG_3822.jpg

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!

3/4/16

Warm-up

250M Row Sprint
5 30″ Box Jump
5 Broad Jumps
5 Clean Deadlifts
5 Clean Pulls With High Elbows
5 Muscle Cleans
5 Front Squats
5 Press
5 Good Mornings
Shoulder Circuit

WOD

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Jeremey – 167 total reps (2 reps at 185#)