Heavy power cleans

Buy in: Two snatch cleans per minute for ten minutes (I did 75 lbs).

WOD: Five rounds:

• 3 x power cleans at body weight (I did 155 lbs)
• 6 x chest to bar pull-ups
• 9 x box jumps (28")

Time = 8:18

Cash out: 20 x barbell roll-outs.

20 is the number

Strength work today on backsquats; lifted 5 x 160 lbs, 5 x 200 lbs, 5 x 225 lbs.

WOD: 20 minute AMRAP

• 20 wall ball
• 20 kb swings (24kg)
• 20 double-unders
• 20 sit-ups

Squeezed in five rounds.

Also did 13 consecutive double-unders during the warm-up.

Lastly, finished it all off with 2 x 20 GHD sit-ups.

Ladder

WOD: Ascending ladder for eight minutes (i.e. 1, 1, 2, 2, 3, 3, etc):

• Thrusters (95lbs)
• KB swings (32kg)

I managed to get to the eighth level.

Followed by descending ladder of ring rows and push-ups, which took me about 4+ minutes.

Long met-con

Tough one today:

• 15 box jump overs (20")
• 20 dumbbell hang squat cleans (35 lbs ea)
• 25 ring rows
• 30 dumbbell push presses (35 lbs ea)
• 35 sit-ups
• 40 walking lunge
• 45 double-unders
• 50 squats

Time = 49:12. Ack! Brutal. But I did it totally RX.

Posterior chain work

Today's workout:

Deadlifts: Add 10 lbs to max and do five reps at 75%, 85% and an AMRAP at 95%.

WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:

• Wall balls
• Sumo deadlift high pulls (95 lbs)
• Toes to bar
• Double-unders (x3)

Tough! It was bad on the cardio, but also surprisingly fatiguing. Still got work to do to get back to better shape. But I did it fully prescribed. Time = 22:08.

Power cleans 'n ring rows

Strength work: Presses at 65%, 75%, 85% of max (reps of five and AMRAP for the last one).

WOD:

• 15 power cleans (130 lbs)
• 30 ring dips (I did ring rows)
• 12 power cleans
• 24 ring dips
• 9 power cleans
• 18 ring dips
• 6 power cleans
• 12 ring dips
• 3 power cleans
• 6 ring dips

Time = 13:44

Cash-Out: 30 second L-sit holds on rings x 3.

Overhead work

Did back squats today @ 40%, 50%, and 60% of max, 5 lifts each.

WOD:

• 3 Power Snatch
• 3 Hanging Squat Snatch
• 3 Rack Jerks
• Every minute on the minute for 7 minutes.

REST 1 MINUTE

• 3 Power Cleans
• 3 Hanging Squat Cleans
• 3 Push Jerk
• *every minute on the minute for 7 minutes.

**weight on the bar for SNATCH is 65% of Snatch max.....add 20/15 lbs. for Cleans.

CASH OUT : 500 m Rowing races; time = 1:38.5

Atomic sit ups and such

New movements today: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:

• Wall ball
• Atomic sit ups 45lbs (I did some at 45, some at 35)
• Box jumps 24"
• Bulgarian split squats
• Ring dips

Time = 31:56 (ack!)

Thrusters and KB swings

Tough one, especially considering I'm still on-ramping after a layoff and recovering from a nasty cold. After some deadlift work we did six rounds of:

• Thrusters for one minute (95lbs)
• KB swings for one minute (24kg)
• One minute rest

Too out of it to keep score :-P

"At the top of every minute"

Whoa, real tough one today: "At the Top of Every Minute with Cindy":

• 100 Overhead Squats
• * at the top of every minute 5 Burpees
• 75 Push Press
• * at the top of every minute 5 Toes to Bar
• 50 Power Snatch
• * at the top of every minute 5 Ring Rows

Subtract the number of minutes you finish in from 25 - Do that many rounds of Cindy.
i.e if you finish with the Power Snatch at 18:12, then 25-18=7

Do 7 rounds of Cindy.

1 Round of Cindy = 5 pull ups, 10 push ups, 15 squats.

*weight on the bar for all moves...3 choices...make it challenging!!

1) 95/65 lbs
2) 80/55 lbs
3) 65/45 lbs

I did 65lbs and made it to the first 10 power snatches. Tough! Good news though: I was comfortable doing overhead squats and my shoulder fared rather well.

Unbroken

WOD: Four rounds of:

• 30 wall ball shots
• 40 double-unders or 120 regular skips (I did the latter)

If you fail to do each movement unbroken you have to start all over again. Thankfully that never happened to me today.

Time = 17:50

Getting back to things

My December break is over; time to get back into the swing of things. Eating clean and paleo effective today. Still bothered by rotator cuff tendinitis; will go to see an ART therapist shortly. First workout after a one month break:

WARM UP - Today's warm up will incorporate 2 of the challenges from the level 1 testing.....check them off after completing

25 Consecutive KB Swings 24/16 kg DONE
25 Consecutive Wall Ball 20/12 DONE

BUY IN : STRENGTH - DEADLIFT

5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%.

*all weights are based on "working weight" which is 90% of 1 rep max.

WOD: Five rounds of:

• 10 Deadlifts
• 10 Box Jumps 32"/28"
• 10 KB Swings 32kg/24kg
• 10 Pull Ups (I did ring rows)

REST 1 Minute

* weight for the Deadlift is 70% of your 1 rep max (HEAVY)

Time = 27:16

More squats; power cleans

Well, more squats today.

Buy in: Five max reps power clean; reps meaning the bar is touch and go on the ground and your hands stay in contact with the bar the whole way.

Managed to 5 @ 165 lbs and 3 @ 185 lbs. The 185 lbs was also a PR.

WOD

• 100 Squats
• 6 Push Press, 6 KB Swings
• 80 Squats
• 8 SDLHP, 8 KB Swings
• 60 Squats
• 10 Push Press, 10 KB Swings
• 40 Squats
• 12 SDLHP, 12 KB Swings
• 20 Squats
• 14 Push Press, 14 Kb Swings

*weight for the Push Press is 70% of your 1 rep max (so 115lbs for me)
* KB weight 32 kg/24 kg

Time = 15:38. Crushed it.

Chelsea

Did Chelsea today, but did ring-rows on account of sore hands: Every minute on the minute for 30 minutes:

• 5 x ring rows (should be pull-ups)
• 10 x push ups
• 15 squats

I did all ring rows and squats as prescribed; had to do sets of 8 for the push-ups after round 8 or so.

Also PR'd my max thruster: Went from 145lbs to 160lbs.

Team WOD: Grace, Isabel and Karen go for a run

Really creative team WOD today that was basically a mixture of Grace, Isabel and Karen--plus a whole lotta running and even a partner carry. Very happy with how I felt doing the 135lbs Grace lifts.

Daniel FAIL

Didn't quite make it through Daniel today, finished 9 shy of 100 pull-ups. It would have been ~30 minutes. Fully prescribed :-)

Dynamic effort lifts

BUY IN - STRENGTH - BENCH PRESS

5 reps@ 75%, 3 reps@ 85%, AMRAP@ 95%

*all percentages are of "working weight" which is 90% of 1 rep max.

WOD

• Box Jumps
• Squat Jumps
• Double Unders

reps of 21-15-9-6

Time: 6:00

CASH OUT - Dynamic Effort Lift - Bench Press

12 sets of 2 reps @ 50% of your 1 rep max.

12 sets of 2 reps starting each set every 30s. Each set should take about 8-10 seconds, you’ll then have 20 seconds to rest. The workout will take 6 minutes

Deadlift day

BUY IN : STRENGTH - DEADLIFT

5 reps@ 75% , 3 reps@ 85%, AMRAP@ 95%

*all of these percentages are calculated off your working weight- 90% of 1 rep max.

WOD: reps of 15,12,9,6

• Sumo Deadlift Highpull
• Pull ups

*The weight for this WOD will be 25% of your 1 rep max Deadlift with a MINIMUM of 65lbs/45lbs.

Time = 7:07

CASH OUT :10 reps GHD Raises, 10 reps Toes to Bar (STRICT)
3 times for quality

Sunday morning cruelty

WOD: 21, 18, 15, 12, 9, 6, 3 reps each of:

• Back squats (135 lbs)
• Kettle Bell swings (24 kilo)
• 200m run between each round

Time = 18:59. I think my lungs exploded.

Lifting stuff overhead

BUY IN : 5 minutes of muscle up practice.

WOD = Five rounds of:

• 15 Box Jumps
• 12 Overhead Squats
• 9 Ring Dips
• 200 m Sprint

*weight for this workout is 60% of your 1 rep max Overhead Squat.

Time = 17:21 lifting 70 lbs.