Back Squat / Shoulder Press

Strength

Shoulder press 3x5
70% of max

WOD

AMRAP 16 min

3,6,9,12...

Back squat 185#
Shoulder Press 95#

Wow... 'nuff said.


In other news:

Here's my little guy right after I got back from drill:

"Josh"

Strength

Power Clean / Squat clean
start light, and add 20# each time (3 rep)

WOD

"Josh"

21-15-9 Overhead Squats 95#
42-30-18 Pullups

I was a little nervous doing this one - because last time I did, I almost knocked myself out... But I PR'd by about a minute!

Pushups / KB Swings / Lunges

10 rounds

10 ring puships
10 1-arm KB swings 1p
10 lunges 20# DBs

Pretty good WOD

Running AMRAP

AMRAP 12 min

7 power snatch 95#
24 dubs
200m sprint

Finally warm enough to do a running workout

A "Squats" WOD

For time:

25 back squats 185#
35 pushups
25 front squats 135#
35 situps
25 overhead squats 95#
35 air squats


Got Squats?

Mary-ish

AMRAP 20 mins

5 handstand pushups
10 pistols
15 burpees

This was a new building, and there weren't any pullup rigs around, so we subbed out the pullups for burpees. Strangely, not the first time I've changed "Mary" around

Hang Cleans

Hang Clean

2x10 power
2x10 squat

Felt good, but tweaked my back on my last set of power hang cleans

Pullup / Wallball / (Tire) Box Jump

It was snowing outside, but I still decided to do this one outdoors.

21-18-15-12-9-6-3

Box Jump 24"
Pullups
Wall Balls 20#, 10'

I did the box jumps on a tire that's 24" high. This was one of those classic-feeling WODs! Twas a good one!

Snatch / Pushup / Dubs

Strength

Snatch balance(go heavy!)

WOD
9-7-5 Squat snatch 135#
21-15-9 parallette pushup
35-35-35 Dubs

I had to do this one in my little garage, so the dubs were harder than they should have been!

Death by Pushup / Ring Row

Death By Pushup on odd minutes, ring rows on even minutes

Rough!

Ring Chipper

Strength

Overhead Squat

3-3-3-3-3 60%

WOD

50 ring pushups
40 ring dips
30 lateral burpees
50 ball slams 20#
40 1 Arm KB Swings 1p
30 Sandbag Squat 90-ish#
50 good mornings 45#
40 slosh tubs situps
30 plate ground to overhead 45#

*This was not put together very well. My arms were SMOKED through the first part, then my legs, then by midline... on second thought, it was put together very well - depending on how you look at it...

A Different Kind of Tabata

Tabata:

Hammer swings
Sumo Deadlift High Pull 100#
Thrusters 45#
Pistols

*1 minute in between each lift

This was BRUTAL!

Squat Clean

Squat Clean
2-2-2-2-2-2-2-2-2-2

*place emphasis on the bottom of the lift


I programmed a TON of squats within the last couple days, and wouldn't you know? Squat Cleans popped up.

...and I got a PR

Overhead Squat / DB Snatch / Situps

16 min AMRAP

1,2,3... Overhead Squats 115#
1,2,3...(ea) DB Snatch 40#
12 situps

In hindsight, the situps were a bit much - on the posterior area.

C&J / Jerry Holds / Wallball Situps

Strength

Push Jerk
EMOM 7 mins, adding 1 each min 70%

WOD

5 rds
24-6-8-10 Clean and Jerk 145#
5-10-15-20-25 Wall ball Situp 20#
:10-:20-:30-:40-:50 Jerry Can hold

Arms were TOAST!

Hope for Kenya

Strength


Hang Snatches
5-5-5-5-5 at 65%

WOD

"Hope for Kenya"
12 min AMRAP
50 Squats
30 pushups
15 pullups

It was nice outside, so we were actually able to do this outside. I liked this one, but it almost felt too short!

Two Couplets

21-18-15-9-6-3

Box Jumps 24"
Plate Ground to overhead 25#

THEN

21-15-9

Jerry Can Burpees
Dubs

Deadlifts

Strength

Deadlifts
3-3-3-1-1-1

I went heavy with the Deadlifts, but didn't get a PR. Boo..

What Would You Do?

I think everybody, on occasion have  those moments where we ask, "What would I do if...?"





One of these scenarios have been on my mind for a while. I have been helping out at a local gym for the last couple of months. Frankly, they were struggling in pretty much every aspect of running a gym. Their hours were weird, their programming was off (at best), and dangerous (at worst). They had retention problems, and couldn't get anybody in the door.

This is where I stepped in. I wasn't going to run their business, but I felt that I could at least help get the programming and training up to par - which I did...

In fact, I picked up a bit of a following, of sorts. People liked "my" programming, and liked properly being shown form, range of motion, and intensity. (In hindsight, it really wasn't "my" programming, it was proper programming based on proper CrossFit principles.)

While progress was being made in some aspects of this gym, it was faltering in others. I saw the writing on the wall. I knew that it was probably going to crumble eventually, and that somebody would be left to clean up the inevidable mess when the S*#@ hit the fan.

 Well, that day came with less than 24 hours' notice.

After a flurry of texts, phone calls, meetings, and conversations, me and two other guys were able to crudely assemble the framework (albeit, and admittedly made from proverbial toothpicks) for a new garage gym - a refuge, if you will. Yes, within 72 hours the three of us went from having an abstract idea of maybe, possibly, eventually, in the future opening up a gym, to getting the news, finding and prepping a location, locating and acquiring SOME equipment, and prepping appropriate paperwork - all the while, keeping everybody "in the loop"

This story doesn't have an ending yet. Things are still in shambles for the time being. Which leave me the question? If this situation was dumped on you, would you do? Would you let it go? Would you allow the months of gains made by people fall by the wayside? Would you (or COULD you) walk away?

...Or would you throw caution to the wind and start a new gym with nothing more than 72 hours, a few pieces of scattered gym equipment, a location not remotely closely prepared to start classes, no seed money, but an eager client base of 1-2 dozen people, two knowledgeable and eager partners, and a desire to help?

So, What WOULD you do?

Death by Power Cleans

STRENGTH AND WOD

EMOM, perform 1 power clean. each additional minute, add 1 rep. the WOD ends when you can no longer perform the required reps in 60 seconds.
The athlete may choose their own weight.

I went around 50% of my max. It was a good weight. I probably would've gone a hair lighter, just to make the WOD go longer, but overall, I was happy.

Rowing AMRAP

Strength

Push Press
5-5-5-3-3-3

WOD

12 Min AMRAP:
250m row (Every 10m=1 point)
12 back extensions
6 ring dips
12 Knee-to-elbow / Toes-to-bar (alternating)

I had this planned for 16:00 - which would have been perfect, but then a class showed up, which pulled me away from my WOD. 16 minutes would have been perfect.

A Pyramid Chipper

25 of:

Burpees
KB Swing 1.5p
Overhead Lunges 45#
Situps
Pullups
Toes-to-Bar
WallBall 20#, 10"
Box Jump 24"
Dubs
Dubs
Box Jump 24"
Wallball
Toes-to-Bar
Pullups
Situps
Overhead Lunges 45#
KB Swings 45#
Burpees

I wanted to die.

"Some Assembly Required"

Strength
Squat Snatch
5-5-5 60% max

WOD
50 Thrusters 45#
40 Push Press 95#
30 Overhead Squats 115#
20 Cleans 185#
10 Deadlifts 295#

*All equipment (including clips and the bar) is 20 yards away. The athlete must one piece of equipment at a time to the designated lift position. You may only take the required equipment for the immediate lift.

I've had a WOD like this in my head for a while. This one ROASTED me! It was awesome, and I will def revisit it.

Back Squat

Lift day!

Back Squat
3-3-3-1-1-1

I PRd on both my 3rm and 1rm by 10#

Wall Ball / Burpees / KB Swings

Strength
Muscle Clean 70%
3-3-3-3-3

10 Clean and jerk 80%


WOD
21-15-9
Wall balls 20#, 10'
Burpee box jump overs 24"
KB Swings

I had a couple of newbs with me tonight, so I put a WOD with "basic" movements for them. Simple, but rough!

I really like this one.

Impromtu Annie

"Annie"
50-40-30-20-10
Dubs
Situps


I wasn't planning on doing a WOD this morning, but a 14-year old called me out. I didn't have my own rope, so I got a slow start, and missed my PR by almost a minute, BUT did feel alright about my time.

Fun With Rings

Strength

Strict Press
5-5-5-5-5 of 75% max

WOD

3rft
10 Deadlifts 155#
15 high ring rows

THEN

5rft
15 ball slams 20#
10 ring pushups


My Arms are toast!

Power Clean / Dubs / Burpee Pullups

21-15-9-3

Power Cleans 115#
Burpee Pullups
Double Unders

Got a nice Fran cough after this one.

Snatch / Rope Climbs

Strength
Power Snatch

15 x 1 (Move up in weight every third attempt)

THEN

WOD (cash-out)
5 Power Snatch 115#
1 Rope Climb
4 Power Snatch
1 Rope Climb
3 Power Snatch
1 Rope Climb
2 Power Snatch
1 Rope Climb
1 Power Snatch
1 Rope Climb

I took this idea from the 2011 Games. I changed it a bit, and shortened it up to make it appropriate for a cash-out after snatches. Still wasn't easy...

Row / Front Squats

Today, I combined the strength with the WOD

1k row

THEN

3 Rounds of:
30 Front squats 95#
20 Pullups
15 Shoulder to overheads 95#

THEN

1k row


I took this idea from the 2012 Regionals. I modified it to make it a pure Front Squat WOD, abbreviated the reps, and added the row. It was a tough one!

Bear Complex

I had a lot of free time, so I decided to do a second WOD

Bear Complex

5-5-5-5-5


I went heavy. It was saucy.

Globo Gym AMRAP

Strength

Hang Cleans 3x5 at 70%

WOD

16:00 AMRAP of:
30 Dubs
10 Burpee jump over (bench)
5 KB Snatch (L) 1.5p
5 KB Overhead (L) Squat
5 KB Snatch (R)
5 KB Overhead Squat (R)

I forgot how awkward it can be working out in a Globo Gym. I had a bunch of funny looks...

Annie and a Triplet w/ Burpees

Strength

Snatch Balance
EMOM perform 2 Snatch Balances 155#


WOD

"Annie"
50-40-30-20-10
Dubs
Situps

THEN

21-15-9
Power Cleans 95#
Box Jumps 24#
CrossFit Pushups*

EMOM perform 3 burpees


Smoked!

Shuttle Sprints, Pullups, and Wallballs

I wanted to get a couple WODs in today, so I did this one at 5:00am


Strentgh
Muscle Snatch

3x5 at 55%
3x5 at 65%

WOD

5rft:

8 shuttle sprints 25 yards
14 pullups
20 Wall Balls 20#, 10'

This one was ROUGH!

Overhead Squats

Lift day!

Strength

Overhead Squat
2-2-2-2-2-2-2-2

The weight must go up every time.

I'm really starting to love me some overhead squats! I PR'd my 1rm with 2 reps by 10#!

Static WOD

Strength

Squat Clean 70% 1rm
5x5 

WOD

3 RFT
5 Handstand Pushups (NO pads)
:15 L-Hold*
:25 Jerry Can Hold
35 Dubs


*You're time stops (doesn't reset) if you fall out of the hold, or drop the jerry cans

This was a pretty good WOD. the handstand pushups were the worst, probably because of the cleans right before. This could be an awesome WOD - with a little tweaking.

Push Jerk

For my second WOD of the day, I will be sticking to my Strength programming:

Push Jerk 3-3-3-3-3

THEN

20 push jerk at 185#

I haven't done push jerks for about 2 months. What's worse - is that I'm not sure I PR'd or not.

Murph Revisited

It was almost 60 degrees in January, so I decided I'd take advantage and do Murph.

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run.


I was able to keep under sub 33, but missed my personal best by a little over 30 seconds.. I still gotta love this WOD!

Speed AMRAP

Strength

Hang Snatch 60% 1rm
EMOM for 5 minutes
2 Power snatch, 2 Squat snatch

WOD
12 min AMRAP

1,2,3... Back Squat 195#
25 hammer swings (each arm)
20 weighted situps 20#
15 hang snatches 95#

This was not a great WOD. It was too short, had too many movements, or both. If I were to do this again, I would take out the hammer swings, make the situps 45#, and make it 2-4 minutes longer.

A Strongman-ish AMRAP

I started a strength program today. It will be a mix of lifts before my actual WOD for the next 8ish weeks.

Strength

Deadlift 55% 1rm
EMOM for 10 minutes, adding 1 rep each minute.

WOD
20 minute AMRAP

1 tire flip
10 Hang Clean 135#
20 GHD situps
30 Box Jumps
40 Hammer Swings

This was a GREAT WOD. I was able to go head-to-head for once.

Jeremy Revisited

I haven't done this one in over six months. I'm still not 100%, so I'm keeping 'em shorter


Jeremy
21-15-9
Overhead Squats 95#
Burpees


I PR'd by 11 seconds!

KB Pyramid

7 min EMOM

Push press 80%

THEN

10 KB Swing 1.5p
10 KB Snatch (L)
10 KB Overhead Squat (L)
10 Box Jump 30"
25 Ground to Overhead (45# Plate)
10 Wallball 10', 20#
10 KB Overhead Squat (R)
10 KB Snatch (R)
10 KB Swing

For time.


This was a fun one, but it was too short. I wanted a 10-12 min WOD. Next time I do it, I'll probably remove the box jump, Ground to overhead, and Wallballs, and make the whole thing an AMRAP.

Heavy(ish) Grace

First day back from being sick!

Grace
30 Clean and Jerk 155#

It feels good being back!

"Ricky"

20 min AMRAP

10 pullups 
5 DB deadlift 75# ea
8 Push Press 135#

Was awesome until about 14 mins in. That's where it got tough to breathe.

Fight Gone Bad!!!!

I haven't done this one since "Fight Gone Bad 6"
 
Fight Gone Bad

Three rounds of:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
Rest

In this workout you move from each of five stations after one minute.

The clock does not reset or stop between exercises. On call of "rotate," the athlete moves to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

I wasn't exactly sure where I'd land. I had a goal to get at least 350 reps, but missed by just a couple. I did (however) beat my previous score by over 40 reps!

Tabata Back Sqyats/ Row / K2E, TTB / Pushups

Tabata

Back Squat 75#
Row
Rest
Knee to Elbow / Toes to Bar (alternate each rep)
Plate Pushup


I was Toast after!

Front Squat W/ a Cash-Out

Front Squat 
1-1-1-1-1-1-1

THEN

5rft
5Goblet Squat (2p)
8 Burpee Box jump (over) 24"

I PR'd my Front Squat by 5#! ...and I didn't program the cash out. Big Mistake

Run / Burpees / Dubs

Day 2 in Cheyenne

Snatch Strength work

THEN
5rft:
200m run
10 burpees
30 dubs
1 min rest

The elevation made it tough!

CF Frontier "10 Exercises"

(Like the 12 Days of Christmas)

1 C&J 185#
2 Handstand Pushup
3 Box Jump 24#
4 Pistols (2 each leg)
5 Bar Facing Burpees
6 Deadlift 185#
7 Toes to Bar
8 Wallballs 20#, 10"
9 Chest to Bar Pullups
10 Front Squats 185#

This was done at CrossFit Frontier. Good WOD!

Rower AMRAP

50 Dubs

THEN
16 min AMRAP

200m Row
10 Rower Burpes
10 Box Jump 24"

THEN
50 Squats

(No rest in between)

This SMOKED my legs!

KB Clean and Press / WB Situp / Pushup

I did this immediately following the previous WOD

3rft

10 KB Clean and PRess 1.5p
15 Wallball Situp 20#
20 CrossFit Pushups

This was AWFUL - especially right after heavy thrusters and muscle-ups.

Muscle-up / Thruster

I based this WOD off of "Amanda".

9-7-5
Muscle-Up
Thruster 135#

I ripped on the muscle-ups. It slowed me WAY down.

Power Clean / Pullups

I wasn't satisfied with my WOD earlier today, so I did a second one.

Power Clean
2-2-2-2-2-2-2-2-2-2

THEN

21-15-9 Power Clean 155#
Pullups

I didn't come up with this cash out. It was awful!

GHD / Dubs / Ring Dip

For Time

21 GHD Situps
25 Dubs
21 Ring Dips
15 GHD
25 Dubs
15 Ring Dips
9 GHD
25 Dubs
9 Ring Dips

It wasn't that awesome of a WOD. I'd probably do something else on this one next time

Back Squat / AMRAP

I've been taking it extremely easy on the lifts (like - nonexistent) for the last couple weeks. I've been feeling better, so I decided to go for a good Back Squat WOD.

Back Squat 
3-3-3-3-3

THEN

5 min AMRAP
1,2,3...

Back Squat 225#
Weighted Pullups 35#
Box Jump 30"

I felt really good after... and got a 5# PR on my 3rm!

Snatch / TTB / Wallball

3rft

12 Split Snatch 115#
12 Toes-to-Bar
12 Wallball 20#, 10"

Fun Little WOD

Front Squat / Burpee / Pullup

This was my first WOD of 2012. I decided to do it again - just to see how far I've progressed.

10 -->1
Front Squat 135#
Burpees
Pullups

I PR'd by 90 seconds from last year. I'll take it.