1/30

A.  Goblet lunges, 14 alternatingx3; rest 1:30

All at 35# KB.

B.  V ups, 10x4; rest 1 min

Did this.

+

1 min max wall ball 10#/whatever height your form looks good on

1 min max box jumps 

2 min max assault bike

rest 1 min

x2

Round 1: 

26 Wall balls (10# ball to a random target where form was good)

19 Box jumps (20" box)

21.4 cal on assault 

Round 2: 

27 Wall balls (10# ball to a random target where form was good)

20 Box jumps (20" box)

21.8 cal on assault 

+

For total time including rest:

Row 600m

rest 2 min

Row 400 m

rest 1 min

Row 200 m

Total time: 8:18.3 

Not sure I allowed enough time between both (was about 4 minutes rest between the two).

+
:30 sec puppy dog stretch
:30 sec couch
:30 sec spiderman
:30 sec pancake
10 single sided glute bridgesx3

Did all of this. 

1/28

60 minute easy run.

Worked on making sure I was going easy. Ran around the golf course for the majority of it for a change of scenery and to get some hills in. Also listened to Harry Potter on tape. haha 

6.61 miles 

Average pace: 9:05 
Individual miles ranged from 8:47-9:35 pace (probably pretty dependent on how many hills were in each of the miles).

Felt good. No problems. 

1/26

A.   Above the knee power cleanx1/below the knee power cleanx1; rest 2 minx5 complexes 

65#, 70#, 70#, 75#, 75#. 

B. Weighted ghd hip extensions, 6-8x4; rest 1:30

8 each round x 4 rounds. 15# weight for all. 

+15-12-9

Deadlift 125#

Assault bike

Run 400 m after each set of DL/Bike (3 total)

Total time: 13:06 

For deadlifts:

Round 1: 8, 7 

Round 2: 6, 6 

Round 3: 6, 3 

+

Three way banded hamstring stretch
:30 sec couch stretch

Did this. 

+

6 cage squats (hold onto the cage and squat focusing on upright body position) with a pause in the bottom x3

10 side to side cossack squats x3

Did this. 

Had massage immediately after. 

1/25

A.  Eccentric pull ups, 2-3x4; rest 2 min * send videoagain

Did this. 3 each round. 4 rounds. Sent video. 

B1. Hollow body hold, :15 secx4; rest :30 sec 

B2. Hollow body arch, :15 secx4; rest :30 sec 

Did this. No problems. 

+

8 Dumbbell push press 20-25#

10 Ring rows

12 V ups

rest 1:30

x4

Did this. One of the coaches send I was doing the push press wrong and was pushing out and away from my head. He suggested dropping down weight. So after the second round I switched to 12# DBs. Otherwise did it as listed. 

+

C.  T raises, 10x3; rest 1 min *send video

Did this with 5# dumbbells. Sent video. 

+

Foam roll lats and thoracic
:30 sec puppy dog stretch
Banded lat stretch

Did this. Super tight all over. Scheduled for a massage tomorrow so that'll help. 

1/23

A.  Power clean, 10 singles up to 75#; rest as needed *send video of 1-2 lifts
55# (1), 65# (4), 70# (2), 75# (3).
Sent video of what I think was 70#. 

B.  Back squat, 3,3,3,3; rest 2 min *up to 115#

85# (3), 105# (3), 110# (3), 115# (3). 

Sent video of 110# and 115#. 

+

4 RFT:
10 Goblet squats 20#

12 Russian KBS 35#

60 Jump rope singles

Total Time: 4:10.7 

Round 1:   0:59.3

Round 2:   1:01.3 

Round 3:   1:08.4

Round 4:   1:01.2 

+

:20 sec supine twist
Banded hamstring stretch
Foam roll glutes/quads
:30 sec couch
:30 sec pancake

Single leg glute bridge, 10 each leg x 3

Did all this. 

1/22

Run 5 miles.

Time: 39:48.5
Average pace: 7:57/mile
Average heart rate: 160

Mile 1: 8:01.8
Mile 2: 8:06.7
Mile 3: 8:00.4
Mile 4: 7:56.4
Mile 5: 7:41.1

1/20

Had to take Friday off due to work commitments. 

Did the 3 x 1 mile easy, 800m hard today. The wind was insane (probably at least 30mph). I did it around my neighborhood using the Garmin watch as measurement rather than at a track. 

1 mile easy 
0.5 miles hard (3:30.0)
1 mile easy 
0.5 miles hard (3:42.5)
1 mile easy
0.5 miles hard (3:51.6) 
About 0.5 mile walking cool down. 

The easy miles were between 8:40 - 9:46, so pretty easy. 

Struggled a bit with this one. Not sure why. 

It's super windy again today (Sunday) and I don't feel fully recovered, so will wait and do the 5mile run tomorrow (or a different day if you want me to move it). 

1/18

A.  Dumbbell bench press (keep core tight), 10-12x3; rest 1:30
15# (12), 20# (12), 20# (12). 

B.  Single sided dumbbell rows, 10-12 each armx3; rest :20 sec/rest 1 min
20# (12), 20# (10), 20# (10).

Should I be pulling up or back with these? I was doing a bent over row, but then wasn't sure it was right. 

C.  Side plank, :40 sec per sidex3; rest as needed
Did this. 

+

4 Strict chin ups (broken up however)
8 Vups
24 Cal bike
Rest 2 min
X3

Did this. Really struggled with the chin ups. Kept failing them after the first round. In 2nd and 3rd rounds would get first one and then kept failing. In the last round failed so many times after first one just did 10 ring rows. Not sure why they were such a struggle. 
+

Foam roll thoracic spine and lats
Banded lat, tricep and trap stretch

Did this. 

1/16

A.   Above the knee power cleanx1/below the knee power cleanx1; rest 2 minx5 complexes (send video)

65#, 75#, 80#, 80#, 80#. 
Wasn't sure they were great at 80# so stuck there. 

B. Weighted ghd hip extensions, 6-8x4; rest 1

8 Each round. All with 15# weight. 

+

Row 400 m
10 Over the rower Burpees
8 Deadlift 115# * send video of a few reps 
Rest 1:30
X4

Round 1: 2:47.5
Round 2: 2:53.4
Round 3: 2:58.9
Round 4: 3:02.1 

All rounds of deadlifts were unbroken. Do I have to land with both feet at the same time doing over rower burpees? 

+

Three way banded hamstring stretch
:30 sec couch stretch
+
6 cage squats (hold onto the cage and squat focusing on upright body position) with a pause in the bottom x3
10 side to side cossack squats x3

Did all of this. 

1/15

45 minute run at moderate pace.

Ran 47 minutes. 5.52 miles. Average pace: 8:31/mile.

1/14

 A1. Single sided Dumbbell strict  press, 6-8x3; rest :10 sec between sides then rest 1 min before A2. 
Did these 8 each round all with 15# dumbbell.

 A2. Single sided Dumbbell row, 6-8x3; rest :10 sec/1 min
Did these 8 each round with 25# dumbbell.

A3. Lat pull down, 6-8x3; rest 1 min
Realized I did these wrong. Did the low row with a band in the rig. Sorry. 8 each round.

+

4 RFT:
10 Goblet squats 20#
20 Sit ups 
40 mountain climbers 
Run 400 m

WOD: 13.47.1
Round 1: 3:26.6
Round 2: 3:25.2
Round 3: 3:33.1
Round 4: 3:22.5 

+

:30 sec pancake 
:30 sec Spider-Man stretch 
:30 sec puppy dog

Did this. 

1/12

4 x 800m, 2 min rest. Repeatable splits.

Round 1: 3:32
Round 2: 3:36
Round 3: 3:32
Round 4: 3:30

Need to work on being more consistent. Underestimated how cold it was. Should be able to run faster.

Ran at the track.

Warm-up: 6 minutes running easy, 1 minute with easy and then 10 sec hard repeated, leg swings, calf stretch, hip stretch

1/10

A.  Power clean, 1.1.1x4; rest :20 sec/rest 2 min

65#, 70#, 75#, 70#.

Felt like maybe the 75# wasn’t good enough form so went back down for last set. Sent videos. 

B.  Back squat, 3,3,3,3; rest 2 min *up to 110#

 85#, 105#, 105#, 110#.

No problems. Sent video.

+

10 Box jumps 20"

14 Wall ball 10#/low target focusing on upright body position not height the ball is thrown

18 Cal Row

rest 1 min

x4

Did this. Did the 20” box because you asked me to — even though it scared me. 

Round 1: 2:30.7

Round 2: 2:37.8

Round 3: 2:32.5

Round 4: 2:38.2

:20 sec supine twist

Banded hamstring stretch

Foam roll glutes/quads

:30 sec couch

:30 sec pancake

Single leg glute bridge, 10 each legx3

Did all this and rolled out my back. 

1/9

A.  Eccentric pull ups, 2-3x4; rest 2 min * send video

4 rounds of 3. Sent a video. 

B1. Hollow body hold, :10-:15 secx3; rest :30 sec (on the floor, send video of both hold and arch)

B2. Hollow body arch, :10-:15 secx3; rest :30 sec 

3 rounds of 15 seconds for each. Sent a video. 

+

3 RFT:

10 Push press 65#

12 Over the bar burpees

24 Cal Assault

Total Time: 13:00

Round 1: 4:04.0

Round 2: 4:44.6 

Round 3: 4:11.3 

Guess round two fell apart.

For the push press I did unbroken first round. Then sets of 5 the last two rounds. 

+

C.  T raises, 10x3; rest 1 min *send video

3 rounds of 10 all with 5# weights. 

+

Foam roll lats and thoracic

:30 sec puppy dog stretch

Banded lat stretch

Did this. 

1/7

A.  Goblet lunges, 12 alternatingx3; rest 1:30

Did these with a 35# KB. 

B.  V ups, 10x4; rest 1 min

Did this. 

+

16 min AMRAP:

10 Dumbbell thrusters 15-20#

10 Dumbbell or KBS swings 35#

Run 800 m

Did this. 15# Dbs for thrusters all unbroken. 

Completed 3 full rounds and about 400m into run on 4th round. 

+

:30 sec puppy dog stretch

:30 sec couch

:30 sec spiderman

:30 sec pancake

10 single sided glute bridgesx3

Did this. 

1/6

Ran a little over 4 miles at a moderate pace. 

1/5

A.  Dumbbell bench press (keep core tight), 10-12x3; rest 1:30

15# (12), 20# (12), 20# (12). I can go up I think. 

B.  Single sided dumbbell rows, 10-12 each armx3; rest :20 sec/rest 1 min

15# (12), 20# (12), 20# (12). 

C.  Side plank, :40 sec per sidex3; rest as needed

Did this. 

+

4 RFT:

80 Jump rope singles

12 Burpees

8 Hard Ring rows

WOD: 7:31.6 

+

Foam roll thoracic spine and lats

Banded lat, tricep and trap stretch

Did this. 

1/3

A.  Above the knee power cleanx1/below the knee power cleanx1; rest 2 minx5 complexes (send video)

Did this and sent video. 65#, 75#, 80#, 80#. 

B. Weighted ghd hip extensions, 5-6x4; rest 1:30

10# (6), 15# (6), 15# (6), 15# (6).

Could probably go heavier on these. 

+

Row 500 m (send video/put on a 4/5 damper)

10 Deadlift 115#

16 Sit ups

rest 1 min

x4

Did this. On the 2nd round some girl decided to set up her entire workout in the area of the rig I had my bar and ab mat so had to move that during rest. Oblivious people. 

Round 1: 3:11.6 (deadlifts unbroken; row -- 2:13.8)

Round 2: 3:00.8 (deadlifts unbroken; row -- 2:16.1)

Round 3: 3:15.1 (deadlifts 6, 4; row -- 2:13.1)

Round 4: 3:20.1 (deadlifts 6, 4; row -- 2:15.0)

+

Three way banded hamstring stretch

:30 sec couch stretch

Did this. 

+

6 cage squats (hold onto the cage and squat focusing on upright body position) with a pause in the bottom x3

10 side to side cossack squats x3

Did this. 

1/2

A.  Accumulate 16 pull ups or chin ups not for time

Did this. Couldn't get a pull-up. Just did Chin ups. 

B.  Seated low pulley row, 8-10x4; rest 1:30

Did this 10 each round with green band.

C.  Dumbell push press, 8-10x4; rest 1:30

10# (10), 15# (10), 20# (8), 20# (8).

D.  Lemon squeezers, 8-10x4; rest :30 sec

10 each round.

Worked on some TTB. 

1/1

Lat pull-down: 30# (10), 40# (8), 40# (10), 40# (10)
Single sided seated bicep curls: 10#, 15#, 15#, 15#, 15#. 8 each arm each round. 4 rounds.

Goblet squats: 25# dumbbell. 221, 6 each round x 4 rounds.
Back rack reverse lunges: 25# dumbbell up on shoulders. 5 each leg each time. 4 rounds.

12 v-ups. rest 30 seconds, 35 second plank. x 4.

12/31

45 minute run with my friend. Super easy.

12/20

Workout with Jenn at CFA.

Power cleans.
55#, 65#, 75#
Next time tart at 75#

Clean pulls. Sets of 4.
75#, 85#, 95#

Back squats.
75#, 85#, 95#, 105#

20 toes to bar. Worked on it, getting better, but not quite there.

12/19

Did the crossfit endurance workout.
AD
Jump ropes

12/16

Easy Run 40 minutes.

12/15

Did a workout with a friend.

They were doing Cindy.

I did the first 10 minutes of the following:
5 barbell pull-ups
10 girl push ups
15 air squats

The last 10 minutes I did:
5 barbell pull-ups
10 sit ups
15 air squats.

Completed 20 rounds.