3.31.14 - Jack + FS

Pre WOD
Tabata V-Ups.
8x:20/:10

Feel the burn, score is lowest round our of the 8 sets. If this movement causes problems for you, choose a movement to work your midline.

WOD
Jack
Complete as many rounds as possible in 20 minutes of:

10 Push Press 115/85#
10 KB Swing 24/16Kg (Russian)
10 Box Jumps 24/20″

To modify this workout, scale load and box height for jumping (use box steps if needed). If you are in your first month of training, it is strongly suggested to do a 12:00 Amrap and go directly to the rower for a cool down.

Holladay Gym, sub KB for BB Cleans.

Post WOD500m Row or Ski.  Stretch or foam roll.

Score today is total reps for the workout.

Results: 9 + 1 @ 95#

3.29.14 - Oly

3.28.14 - Open WOD 14.5

Pre WOD:

• 300m row + 100 Double Unders – for time
• Warm up your shoulders with your coach

WOD:

CrossFit Games Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95#/65#
Burpees

Results: 17:38rx

3.27.14 - Oly

3.25.14 - FS, DL & Pushups + Oly

Pre WOD
15:00 time cap.
After a very good warm up today…pick a weighted lift and a body weight/gymnastic movement and see where you are today.

Use suggestions from your coach if you need help.

Example.  ”The Tommy Zitting” wants to know where his Hang Clean is, has it improved? He has been going to Oly for a few months, and now is a good time to see where it is.

Also, he has been focusing on Hollow Rocks and would like to see how many he can do in  row to failure.

So Tommy would spend 15:00 minutes warming up and attempting maxes for these two movements.

Hang Clean warm up:
Toe Heal Clean x5
2×5 @ 50%, 2×5 @ 65%, 2×2@75%, 3-4x 1 rep max attempts.

Hollow Holds 3x:15 Seconds, 3×5 Hollow Row, Stretch, then Max Attempt Hollow Rocks.

Enjoy your free time and and figure out a few new things about yourself during this time, work in with a friend.

WOD
Buy in: 100 Jump Rope with High Knees.
21-15-9
Push Ups
Deadlift 135/95
Rest :30
400m Run
Rest :30
500m Row or Ski
For time.
Hint…this above should be a sprint otherwise you will not feel the effect we are trying to share with you.

Pre: FS worked up to 255# FS but never got to failure before the timecap

Results: 8:17rx

3.21.14 - Open WOD 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Results: 173 reps

3.22.14 - Oly + Front Squats

Hit 185 SN again

3.20.14 - Oly

Snatch PR: 185, almost hit 190 twice.

3.18.14 - Oly

3.17.14 - 3 WODS + Back Squats

Pre WOD
4×50 Double Under or Mountain Climber or Prisoner Hops.
4×10 Perfect Push Ups
Do not superset.
Then max reps DU/or MC or Prisoner Hop in 1:00.

RxM: Practice double under attempts and scale pushing if needed.
RxM+:Do singles and modify push ups if needed.

WOD
3x 5:00 Minute Amraps
Rest 2:00 Minutes between each station.

A:
10 Burpee Box Jumps
10 American KB Swings
Rx+30/24″/24/16kg
Rx 20/16″/24/16kg
RxM/RxM+ 16-12″/Use a 16kg and less.

B:
5:00 Row or Ski
Max Meters 

C:
5 Strict Chin Ups
10 Push Press 95/65#
Rx+/Rx

Results:
A: 4 Rounds
B: 1277m
C: 4 + 7

Back Squat Cycle. Last week.

3.16.14 - Open WOD 14.3

8 min amrap

Round 1:

10 Deadlifts 135#

15 box jumps

15 Deadlifts 185#

15 box jumps

20 Deadlifts 225#

15 box jumps

25 Deadlifts 275#

15 box jumps

30 Deadlifts 315#

15 box jumps

Results: 90 reps

3.15.14 - Oly

3.13.14 - 3 AMRAPS + DL (Crossfit Brentwood Hills)

Strength
5x3 Deadlifts @ 85-90%

WOD
5 min AMRAP
10 kb swings 53#
10 Wall balls 20#

2 min rest

15 Ball Slams #20
15 Pullups

2 min rest

20 DU
20 Situps

Results: 459 reps rx, DLs at 285

3.12.14 - Snatches + HSPU (Crossfit Brentwood Hills)

Warm up-3.5min. Burpees 

Strength-ring work dips, pulls,muscle up progression 

WOD 12 rounds 
10 hang power snatch #95 #65
6 defect HS push ups

Results: 25:25rx

Bought a 10 visit pass for $100

3.8.14 - Oly + Front Squats

FS: 5x2 @ 245# after oly

3.7.14 - Open WOD 14.2

Pre-WOD

Technique work on Overhead Squats and Pull-ups
Extra shoulder, ankle and hip flexor mobility for squats.

WOD

CrossFit Games Open Workout 14.2
RX and RX+
2 Rounds for time
10 OHS 95lb
10 Chest to bar pull-ups
…if you finish under 3:00 you do a second set, from 3:00-5:59 this time 12 OHS and 12 Pull-ups for 2 Rounds. If you finish that you do 14 + 14 for 2 rounds from 6:00-8:59, etc.

Results: 130 reps

3.5.14 - MU + Thrusters + Pausing Back Squats

Challenge: Muscle-up Progressions 10-15:00
Some options for movements: Hollow hold, ring row to MU, false grip hang, ring dip, bar MU w/ bands, strict MU from sitting on band, and kipping MU from back on the low rings.

Strength EMOM 10:005x Thruster
RX+ 135/95lb
RX 115/70
RXM 95/65
RXM+ 75/35

Results: 115# thrusters

3.4.14 - Oly + Back Jerks

3.3.14 - Open WOD 14.1 Retest + Back Squats + 30 min airdyne

Pre-WOD
2×5 toe heel snatches
work up to heavy snatch
practice DU’s for 5:00

then

CrossFit Games Open workout 14.1
RX+ and RX
10:00 for max rounds and reps
30 Double Unders
15 Snatches 75/55lb

Results: 4 rounds + 27

Felt better but not great. My DUs need work.

2.28.14 - Open WOD 14.1 + Pausing Back Squats

Pre-WOD
2×5 toe heel snatches
work up to heavy snatch
practice DU’s for 5:00

then

CrossFit Games Open workout 14.1
RX+ and RX
10:00 for max rounds and reps
30 Double Unders
15 Snatches 75/55lb

Results: 3 rounds + 35

I used my new rope and its just not as fast as my old, thinner rope. I'm going to reattempt it on Sunday.