5/9

Rich:
Rest Day

Amy:
Rest Day

5/8

Rich:

WU: CFWU

"Diane"

21-15-9

205# DL

HSPU

Time: 9:18

Amy:

Rest Day

Excellent work this week!

5/7

Rich:
WU: CFWUx2 & Stretch

4 Rounds for time.
.5M Run
Rest 2-3 min each round.

Rnd 1: 3:12
Rnd 2: 3:17
Rnd 3: 3:19
Rnd 4: 3:20

Amy:
WU: CFWU (sub JJacks for Pullups)

Lots of Pullup & Ring Dip practice

-Kipping pullups on T-Bar

-Jumping pullups

-Kipping ring pullups

-Ring dips w/ stool assist

-Ring hold for 2-3 seconds 

5/6

Rich:
WU: 10 35# Turkish Getups

"Elizabeth"
21-15-9
115# Squat Clean
Ring Dip
Time: 11:51 (Previous: 8:22 @ 95#)

Amy:
WU: 3x 1 Pushup/5 Real Situps/10 Squats

2 Rounds for time.
10 45# Cleans (Previous: 33#)
20 33# Thrusters (Previous: 28#)
30 Mountain Climbers
40 20# Ball Slams (Previous: 11#)
50 Squats
Time: 20:49 (Previous: 23:26)

5/5

Rich:
WU:
Play on Rings
50 Squats
25 95# DL
12 Chinups
2x 50 JJacks

50/40/30/20/10
Situps (Army rules)
Pushups (Broke Army rules on 2nd-5th Round)
Time: 9:43

Amy:
WU: 30 JJacks/Sprawlers/Situps

6 Rounds for time.
.2M Sprint
1 min rest
Rnd 1: 2:00
Rnd 2: 1:57
Rnd 3: 1:55
Rnd 4: 1:55
Rnd 5: 1:53
Rnd 6: 1:47

5/4

Rich:

WU: 3x 10 Knee2Chest/Squat/Pushup

30 (in cadence) Flutterkicks

50 Burpees for time.

Jump at least 1 foot.

Time: 3:48

With 15# vest

25 Ring Pullups

25 Ring Dips

Alternate as needed.

Time: 4:00

3x 10 Straight-Legged lifts on Rings

Situps, 1 min.: 45

Amy:

WU: 1M Jog, broken into .5M, total time: 12:09

30 Legthrows

For time:

100 Ring Assisted Pullups

100 Bench Dips

Alternate as needed.

Time: 10:28

5/3

Rich:

WU:

2x 30 JJacks/Situps/Sprawlers w/o the jump

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

Poundage:

SPx1: 135/140/145F/145F/140 (PR)

PPx3: 145/150F/145/145/150 (PR)

PJx5: 115/125/125/130/135 (PR)

Amy:

WU:

2x 30 JJacks/Situps/Sprawlers w/o the jump

Overhead Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

Back Squat 3-3-3-3-3

Poundage: 

OHSx3: 33/38/38/43/45

FSx3: 38/45/55/60/70F

BSx3: 70/75/80/90/100F

5/2

Rich:
WU: 30 JJacks
20 35# DB Swings

Phase testing

"Murph" w/ 17# vest
1M Run
100 Pullups
200 Pushups
300 Squats (easiest)
1M Run (most difficult)
Time: 55:26
Broke up Pullup/Pushups/Squats into 3s, 4s, 5s, & 6s.

Amy:
WU:
.25M Jog
Pushup practice

"Fight Gone Bad"
3 rounds. Count # of reps for each exercise.

1 min. 25# DB Swing
1 min. 11# Wall Ball
1 min. 38# Sumo Deadlift High Pull
1 min. 38# Push Press
1 min. 2nd Stair Jump
1 min. Rest

Round 1: 19/18/13/8/12 = 70

Round 2: 18/16/12/7/12 = 65

Round 3: 19/14/11/7/12 = 63

FGB Score: 198

Phase testing

5/1

Rich:

Weigh in: 175#

WU: CFWU (sub JJacks for pullups)

AMRAP in 20 min.
65# Thruster
Pullup
Rounds: 13+5 Thrusters
Total Thrusters: 135
Total Pullups: 130

Amy:
Rest Day & her first real pushup!

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