Accountability

Burgener Snatch Warm up
1-3 down and up
4-6 down and up + elbows high and outside
7-9 muscle snatch
10-12 2″ 4″ 6″ drop
13-15 SNATCH

Snatch
1,1,1,1,1 (45x10, 65, 75, 95, 115, 135)

WOD (170x65#)
Tabata sumo deadlift high pull/push press/overhead squat/power snatch

Never give up

Warm
Lunge 50x steps 10x finger tip push ups
Lunge 40x steps 20x finget tip push ups
30/30  20/40  10/50

Strong
Press 5, 5, 5, 5, 5, (75, 75, 95, 95, 95)

WOD
2K Row + 1200x Run + 3x min max effort pull up
Score = Time – Reps (18:16, 97 pull ups, 2k row 8:38)

I didn't get to 10/50 on the warm up. I wasn't as tired on the row as I usually am from that distance however I was pretty slow on the run because it was hurting my back. It was a little sore from the workout yesterday.

5k Challenge

Run 200m with a 45# plate
Jump over 2 tractor tires into gym
Run through alternating tires 30ft
Crawl under 18" string 10ft
Run 200ft
10 squats
Run backwards 250ft
Lunges 150ft
Run 1 mile
3x rounds

Time= 61:18

F YEAH!!! I did it! This was crazy hard. I especially wanted to quit on that last mile but 3 others were running it again right there next to me. I sprinted the last 100m all out and felt great. I'm really hoping to shave 10% off my time in 30 days and finish in 55:00 or less

Rear naked choke

Warm
800x run
Ring rows/Handstand walk

Strong
Deadlift
3,3,3,3,3 (135, 225, 275, 295, 295)

WOD
7x Power cleans #165/110 (135, singles, 10:18)
14x Double unders
7x Rounds

Great workout tonight. I felt good on the deadlifts and cleaned more weight than I usually do.

Weight lifted for the month so far: 93,050#
Miles ran in workouts: 9.45
Various types of squats: 1,720
Various types of pushes & presses: 915
Pull ups: 600

GI Jane

Burgener Warm-up 1-12 (45# bar)
1-3 Down & Up
4-6 Down & Up & Elbows high & Outside
7-9 Hang Clean
10-12 Front Squat (stay down 30x sec)
3x rounds

Front Squat
2×10, 1×8, 1×6, 1×4, 1×3 (95, 95, 115, 135, 155, 175, 1x195)

“G.I. Jane”
100x Burpee Pull ups (50 = 10:01, full burpees)

I'm really happy about the weight I used on the front squat. I got my new PR at 195# and I could have done a little more. I'm also happy with the 1/2 GI Jane because I did full burpees instead of the modified ones that I have been doing since the start.

"You don't know squat"

Warm
800m run
Partner Stretch

Skill
Front/Overhead/Back Squat

WOD
Squat ladder… (65#)
1x Squat the 1st minute… 2x Squats the 2nd…3x the 3rd
Minutes 1-9 overhead 10-19 front 20-??? are back squat

This was a weird WOD. By round 8 or 9 it became pretty hard. I made it to round 20, although I was using terrible front squat form to just try and keep going. I switched to air squats for the last 4 rounds and it was cutoff at 25mins.

"Stand by me"

Warm
400x Run 25x push ups/sit ups/overhead squats/pass throughs

Strong
Overhead squat
3,3,3,3,3 (95#)

WOD
Sump Deadlift High Pull #75/55 (65#)
Press/Jerk
21,18,15,12,9,6,3

Ok, so my back was waaay sore from The Seven workout yesterday. Unfortunately, I only did 2 rounds of the main WOD tonight.

"The Seven"

7 Handstand push-ups
7 Thrusters @ 135/95 (75#)
7 Knees to elbows
7 Deadlift @ 245/175 (3 rounds of 245, 4 rounds of 165)
7 Burpees
7 KBS @ 2 Pood/1.5 (50#)
7 Pull-ups
7x Rounds

Time = 41:38

This one was hard. The third round of deadlifts tore up my hand which is why I dropped the weight down so much. I'm happy that I used a heavier kettle bell than normal though.

“Burpees & Snatches” = “Batches”

Warm
Burgener Snatch Progression
Pvc/barbell/loaded

Strong
Snatch Balance
3,3,3,3,3

“Batches”
Power Snatch 10,9,8,7,6,5,4,3,2,1
Burpee 1,2,3,4,5,6,7,8,9,10

Unfortunately, I don't remember what weight I was using for this one. I think my time was somewhere around 14min for the actual WOD.

Baby got back

Warm
800x Run
1x Sit Up/1x Double Under
2x Sit up/2x Double Under
3… all the way to 10 (5mins)

Strong
Back Squat 3,3,3,3,3 (225#)

“Cindy” (normally 20 mins)
>15 AMRAP
5x Pull ups/10x Push ups/15x Squats
(14 full rounds)

Great workout today. I really love amraps because they are a nice mix of strength and metcon.

Fran

21, 15, 9
Thruster, pull up

95# Thruster
Smaller green banded pull up

11:46

This one was tough. Those thrusters were a killer. I think I only did 15 unbroken. Despite my time, I'm happy with my performance. I used rx weight and had never used that small of a band on the pull ups.

Raise the bar

1000x Row
30x Clean & Jerks *135/95 (75#)
800x Run
30x Overhead Squats *135/95 (75#)
*You must use the same weight for both lifts

Ok, so this one was harder than it looked at first. I really need to work on my overhead squats. They hurt my wrists because of the pressure put on them. I could have gone heavier on the split jerks. I had to switch to back squats after only 10 overhead squats.

9/11 Hero Workout

20 min AMRAP
9 burpees
11 pull ups (jumping)
21 kettle bell swings (35#)
(7 swings short of 7 rounds)

Great day at Crissfit Scottsdale! The airmen & women from Luke Airforce Base really came out and showed what they're made of. The workout was very hard, especially the kettle bell swings. I had to break them into sets of 7 towards the end. My back was also a little sore from the deadlifts on Thursday.

How fit are you? Part 3

1rm deadlift followed by max rep HSPU
3x rounds

315/11 (hspu with feet on ground)
335/12
2x Fail @ 355/10

335 is my new PR deadlift. I had to use false grip in order to do the 315+. I should have tried 345 instead of going to 355. I'll get it next time. This one also tore my hands up pretty good. My lower back is also pretty sore right now.

How fit are you? Part 1

Test 1: bench press 1 rep max followed by max set pull ups.

145/20
165/20
180/25
Pull ups done with purple band
1:48.0 500m row

"Murph"

1 mile run
100 pull ups (jumping)
200 push ups (knees)
300 squats (air)
1 mile run

8AM = 56:29
5PM = 53:59

"Miss Fisher"

Warm
5> jump rope (finally got 2x double unders in a row)

Skill
Front squat/Push press/Thruster

“Miss Fisher”
10x Front squat/10x Push press/10x Thrusters/2x Chest to bar pull ups/2x Box jumps/2x burpees
8x Front squat/8x Push press/8x Thrusters/4x Chest to bar pull ups/4x Box jumps/4x burpees
6x Front squat/6x Push press/6x Thrusters/6x Chest to bar pull ups/6x Box jumps/6x burpees
4x Front squat/4x Push press/4x Thrusters/8x Chest to bar pull ups/8x Box jumps/8x burpees
2x Front squat/2x Push press/2x Thrusters/10x Chest to bar pull ups/10x Box jumps/10x burpees

65# time: 24:58

"Turkish Tuesday"

Warm: Foam roller + 5 min squat hold

Strength: chin up 5,5,5,5,5 (grey band)

WOD
21, 15, 9 Turkish get up #45/35 barbell (alternating arms, first 10 with 15#, rest with weighted PVC)

Time: 24:23

"Nate"

Warm: HSPU

Skill: Muscle up

WOD: "Nate"
20min AMRAP
2x muscle up (3 half/half)
4x HSPU (bench)
8x kettle bell swing 75/55 (45#)

Total: 9 full rounds in 20:10

Filthy Fifty

Warm: 800m run

4min jump rope
Tabata plank hold

WOD: "Filthy Fifty"
50 box jumps (24")
50 jumping pull ups
50 kettle bell swings 35/25 (30#)
50 walking lunges
50 knees to bows
50 push press 45/35 (45#)
50 back extensions
50 wall ball 20/14 (10#)
50 burpees
50 double unders (150 singles)

34:40