4/30

Rich:

WU: CFWUx2

Row 5K

Goal: 25:00

Time: 27:01

First 5K Row.  Rough.  Very rough.

Amy:

WU: 

.5M Jog: 6:20

CFWU ... Finally got the pushup position down!

As many rounds as possible (AMRAP) in 20 min.

10 95# Deadlift

10 20# DB Swing

10 20# Ball Slam

Rounds: 5 Rounds + 5 Deadlifts

4/29

Rich:

WU: CFWUx3

WOD 1:

Thruster 1-1-1-1-1-1-1

Poundage: 115/125/135/140/145/150/155

WOD 2:

5 Rounds for time.

15 75# Hang Power Snatch

.25M Run

Time: About 16:42 (clock restarted after 2nd round, fell on treadmill)

Post: Phase Testing

Amy:

WU: CFWUx2

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Split Jerk 5-5-5-5-5

SP:

PP:

SJ:

Post: Phase Testing

4/28

Rich:

WU: .5M Walk/Jog

Muscle-Up Practice, 1 completed

Ring Pushup Ladder (1 the first min., 2 the second min...)

Minutes: 15 min + 9 Pushups

Total Pushups: 129

Post:

Phase Testing

Amy:

WU:

20 20# Ball Slams

30 JJacks

.1M Sprint

50 Situps

50 Squats

.2M Sprint

40 Situps

40 Squats

.3M Sprint

30 Situps

30 Squats

.4M Sprint

20 Situps

20 Squats

.5M Sprint

10 Situps

10 Squats

Time: 39:14 (last similar WOD time: 41:47)

Post:

Phase Testing

4/27

Rich:
Rest Day/Clean House.

Amy:

Rest Day/Clean House.

4/26

Rich:
At AlbanyCrossFit:
WU:
10-9-8-...2-1
JJacks
Mountain Climbers
Pushups
Squats

Work on Muscle-Ups (3 completed MU's, 1 of which hanging)

WOD:
5 Rounds for time.
25 20# Wall Balls (3rd round only 10#)
50 Lunges
25 20e# DB Squat Cleans
Time: 25:45

Post: Muscle-Up Work (another hanging MU)

Amy:
3 Rounds for time.
30 Overhead Broom Squats
Run across backyard and back
30 15# DB Swings
Run across backyard and back
30 15e# Thrusters (4th/5th Round w/o weight)
Run across backyard and back
Time: 21:00

4/25

Rich:

WU:

5x 135# DL

Deadlift for Max 3-3-3-3-3

205/225/230/240/240

Amy:

WU:

JJacks

Sprawlers w/o the jump

10 Rounds for time.

10 Car/Couch Pushups

10 Situps using arms for momentum

10 Squats

Time: 17:00

Later:

1 hour Walk/Jog/Run w/ Amos

4/24

Rich:

WU: Bergenger Warmup

JJacks

Stretch

"Angie"

100 Pullups

100 Pushups

100 Situps

100 Squats

Time: 19:53

Amy:

Rest Day.

4/23

Rich:

WU: 

1K Row: 4:28

21-15-9

Dips

185# DL

50# DB Swing

Time: 7:57

Amy:

WU:

Sumo Deadlift High Pull Practice

50 Jumping Jacks

10 .1M Sprints, 30 sec break in between rounds.

Rnd1:  52.7

Rnd2: 54.5

Rnd3: 54.4

Rnd4: 53.3

Rnd5: 50.9

Rnd6: 50.3

Rnd7: 52.4

Rnd8: 51.9

Rnd9: 50.9

Rnd10: 48.0

4/22

Rich:

WU: 10 Dips/JJ/Situps/Tuck Jumps

Weighted Pullups 1-1-1-1-1-1-1

Poundage: 45/60/70F/70F/65/65/65

Post: 10 Pullups/5 Jumping MuscleUps/5 L-Pullups/10 Variety Grip Pullups

Amy:

WU: .5M Run

30 JJacks

30 6" Jumps

Sprawler Ladder: Do 1 the first minute, 2 the second...

Minutes completed: 13 + 12 Sprawlers (In minute 8, omitted the jump part)

4/21

Rich:

WU:

Light 500m Row: 2:22

CFWU

Shoulder Press 3-3-3-3-3

Poundage: 105/115/125/130/130

Back Squat 5-5-5-5-5

Poundage: 135/155/165/180/185

Split Jerk 4-4-4-4-4 (alternating lead foot)

Poundage: 95/115(sloppy)/120/120/120

Amy:

WU: 

Split Jerk Practice

A few Ring Assisted Pullups

5 Rounds for time.

15 Ring Assisted Pullups

15 28# Split Jerks

15 15# DB Swings

Time: 14:23

4/20

Rich:

Rest Day

Amy:

Rest Day

4/19

Rich:

Rest Day w/ Beer

Amy:

Rest Day

4/18

Rich:

WU: 

CFWU (w/o Pullups)

30 Variety Pullups

"Diane"

21-15-9

185# DL

HSPU

Time: 7:45

Ring /L-Pullup Work

Amy:

WU: 4 .2M Sprints

Thruster Practice w/ 45#

5 Rounds for time.

30 Full Ball Situps

25 Ball Back Extensions

Time: 15:50

Find Max DL

1-1-1-1-1-1-1

Poundage: 135-135-140-150-150-155-170

4/17

Rich:

WU: .5M Jog

CFWUx2

HSPU Work

"Elizabeth"

21-15-9

Clean 95#

Ring Dips

Time: 8:22

Amy:

WU: .5M Jog

30 Jumping Jacks

Handstand Work

"Nate" (Modified)

As many rounds as possible in 20 min.

6 Ring Assisted Pullups

6 Bench Dips

4 30# Push Press

8 25# DB Swings

Time: 12 + 6 pull/6 dip

4/16

Rich:

WU: 500m Row: 2:06

Bergenger warmup

"Nancy"

.25M Run

15 45# OHS (Rx'd as 95#, next time: 60#)

Time: 12:34

Needed practice w/ Snatch & OHS

Snatch/OHS 3x 65/70/80/90/95

Snatch/OHS 1x 100/105/110/115/120 (3 Snatch PRs!)

Amy:

WU:

2x 10 Bench Dips/Tuck Jumps/Jumping Jacks/12# Ball Slams

5 Rounds

.25M Run

10 45# Back Squat

Time: 24:00

4/15

Rich:

WU: Rearranged gym, played with new rings

"Grace"

30x 95# Clean & Jerk

Time: 2:27

"Tabata This"

For each exercise, 8 rounds of 20 sec on/10 sec off.  1 min rest between each exercise.

Squats

Pullups

Pushups

Situps

25# DB Swing

Keep track of the number of reps achieved in each round.  Keep only the lowest score then add the 5 scores together for the final total.

Squat: 23/21/21/20/18/19/17/17

Pull: 16/11/8/8/7/7/7/7

Push: 20/13/10/10/6/7/7/8

Sit: 14/11/14/13/13/12/13/12

Swing: 12/12/12/12/12/12/12/12

Lowest Scores: 17/7/6/11/12

Total: 53

Amy:

WU: 

Turkish Getup Practice, played with new rings

"Tabata This"

Squat: 13/16/15/16/17/16/15/16

Ring-Assisted Pull: 7/7/8/5/7/6/7/7

Bench Push: 11/10/10/11/10/9/7/9

Sit: 10/7/6/6/7/6/6/7

15# Swing: 12/11/12/11/11/11/12/11

Lowest Scores: 13/5/7/6/11

Total: 42

4/14

Rich:

WU: .25M Jog

CFWUx2

Hang Power Clean 1-1-1-1-1-1-1

Poundage: 95/105/115F/110/110/115/120

Amy:

WU: 30 20# DB Swings

10 Sprawlers/Legthows/Ball Slams

Find Max Bench/Shoulder Press/Deadlift

BP: 1-1-1-1-1

SP: 1-1-1-1-1

DL: 1-1-1-1-1

BP/SP/DL

Rnd1: 55/38*/58

Rnd2: 65/33/78

Rnd3: 70F/38*/88

Rnd4: 70*/33/80

Rnd5: 65F/33/88

*=bad form or needed help

4/13

Rich:

WU: .5M Jog

"Quarter Gone Bad"

5 Rounds for total reps of:

105# Thruster, 15 sec

45 sec rest

30# Weighted Pull-up, 15 sec

45 sec rest

Burpees, 15 sec

45 sec rest

Round: Thr/PU/Brp

Rnd1: 5/11/7 = 23

Rnd2: 6/8/7 = 21

Rnd3: 7/7/7 = 21

Rnd4: 6/7/7 = 20

Rnd5: 6/7/7 = 20

Total: 30/40/35 = 105

Amy:

Rest Day

4/12

Rich:

Morning:

WU: .25M Jog

10x2 Push/Pull/Squat/Sit

Deadlift for Max Weight:

3-3-3-3-3

Poundage: 155/170/185/205/220

Afternoon:

WU: Stretch

Run 5K.

Time: 29:03 outdoors w/ restroom break & hills

Pistols: 25 each leg

Amy:

WU: .5M Jog

Ring Pullup Practice

150 Wall Ball for time w/ 12# ball.

Time: 10:56

4/11

Rich:

Injured Back.  Rest Day

Amy:

WU:

4 x .1M Sprints

Rnd1: :58

Rnd2: :56

Rnd3: :54

Rnd4: :52

Max Number of Rounds in 20min:

10 Bench Pushups

20 15# DB Swings (Russian)

30 Lunges

40 12# Ball Slams

Rounds: 3 Rounds +1o Bench Pushups & 15 DB Swings

4/10

Rich:

Rest Day

Amy:

Rest Day

4/9

Rich:

WU:

200m row

25 squats

200m row

25 squats

200m row

Time: 3:55

"Kelly"

5 Rounds for time:

.25M Run

25 24" Box Jumps

25 24# Thrusters

Time: 24:49

Amy:

WU: .25M Jog/25 15# DB Swings

100 Push Presses, 28#.  

You can rest with the bar anywhere on your body.  If you must put the bar down to rest, do 20 squats.  Continue with the Push Presses until you reach 100. By the end of this workout, your whole body should be smoked.

Stopped 6 times for a total of 120 squats.

Time: 17:07

4/8

Rich:

WU:

Outdoor Run

10 K2E/Pushups/Pullups/JJacks/Situps/Legthrows

Max Pounds:

Shoulder Press: 1-1-1-1-1

Push Press: 3-3-3-3-3

Split Jerk: 5-5-5-5-5

SPx1: 100#/115#/125#/130#/140#(Fail)/135#

PPx3: Numbers may be off: 75#/80#/95#(Fail)/90#/90#

PJx5: 65#/75#/85#/90#/95#

Hurt left/mid-back on one of the last shoulder presses. Split Jerk the most fun.

Amy:

WU:

12 Squats/JJ/Sprawlers/Pullups/Pushups

WOD:

.1M Run

6 45# BP

20 Back Extensions (on Swiss Ball)

.2M Run

5 45# BP

15 BE

.3M Run

4 45# BP

12 BE

.4M Run

3 45# BP

10 BE

.5M Run (Completed w/o stopping!)

2 45# BP

8 BE

Time: 25:41

4/7

Rich:

WU:

5 35# Turkish Getup

5 45# Turkish Getup

1K Row: 4:10

21-15-9 of each:

75# Thrusters

155# Deadlift

Time: 8:40 ... absolutely grueling.

Amy:

WU:

20 Sprawlers

100 Jumping Jacks

Practice Squat w/ 45# BB: 10 Reps

21-15-9 of each:

21# Ball Slams

Full Situps

28# Thrusters

Time: 13:39

4/6

Rich:

WU: 

25 35# DB Swings

Squat Practice: 3x(50#-95#-165#-175#-185#)

25 35# DB Swings

With a continuously running clock, do one pull-up the first minute, two pull-ups the second minute... continuing as long as possible.  Use as many sets each minute as needed

Rounds: 15 complete rounds = 120

Round 16 completed 12 pull-ups = 120+12= 132

Amy:

0.502 mi run  (11:52 mile pace)

50 15# DB Swings

4/5

Rich:

Morning:

WU: .5M Run: 3:36

8 35# Turkish Getups

"Gwen"

21-15-9 Clean & Jerk

Touch & go at floor only.  Re-grip on floor is a foul.  No dumping.  Same load each set.  Rest as needed between sets

Poundage: 75#

21 Rep Time: 1:16

15 Rep Time: :22

9 Rep Time: :32 (Clock most likely screwy.)

Evening:

WU: CFWUx2

"Lynne"

5 Rounds for Max Reps:

185# Bench Press

Pullups

Round 1: 8/18

Round 2: 6/19

Round 3: 6/16

Round 4: 5/18

Round 5: 5/14

Total Score: 30/85

Amy:

Morning:

WU: 10 Pullups/Wall Pushups/Squats/Jumping Jacks

5 Rounds

Sprint .2M, 1 min rest between rounds.

Round 1: 2:21

Round 2: 2:18

Round 3: 2:15

Round 4: 2:11

Round 5: 2:11 (Clock most likely screwy)

Evening:

WU: .5M Jog

12 Sprawlers

"Lynne"

5 Rounds for Max Reps of (2 min rest between each round):

50# Bench Press (previous weight: 45# (10% more))

Ring-Assisted Pullups

Round 1: 7/25 (previous score: 6/25) 

Round 2: 7/30 (previous score: 7/21)

Round 3: 7/25 (previous score: 12/20)

Round 4: 8/26 (previous score: 6/21)

Round 5:  7/31 (previous score: 7/25)

Total: 36/137 = 173 (previous score: 38+112=150)

4/4

Rich:

Rest Day

Amy:

Rest Day

4/3

Rich:

Rest Day

Amy:

WU:

Hang Squat Clean Practice w/ 12#/21# Medicine Ball & 28# EZ Curl

4 Rounds for time.

60#(each hand 30#) DB Suitcase Carry (from bench to other end of basement)

10 55# Deadlift

10 Rope-Assisted Pullups

60#(each hand 30#) DB Suitcase Carry (from bench to other end of basement)

10 Jumping Sprawlers

10 12# Ball Slams

Time: 18:36

4/2

Rich:

WU: Row 1K

Time: 4:17

16+4 Pullups

Snatch/OHS Work

5 rounds for time.

30 GHD Situps (on Swiss Ball)

15 Back Extensions (on Swiss Ball)

Time: 7:37

Post:

Snatch/OHS Work

HSPU Work

Amy:

WU: .5M Jog, 50 Jumping Jacks

20 min of continuous work.  Count rounds.

5 Bench Pushups

10 28# Push Press

15 Crunches

20 Squats

Rounds: 6 Rounds + Some Bench Pushups

4/1

Rich:

Weigh-in: 176#

CFWUx2

Turkish Getup Practice: 8#,15#,20#,20#,25#,30#,15#

10-9-8-...2-1, for time.

Ring Pushups

Ring Pullups

135# Deadlift (75% BW)

Time: 12:02 (time wasted adjusting rings in between exercises)

Amy:

Much Needed Rest Day.