20 Minute AMRAP
500m ski erg
25 deadlifts with 155# barbell

Results = 6 Rounds

10-29-13 Training LOG

AM WORKLOAD
8 x 500m row with 2 minutes rest between intervals
Kept pace around 1:40-1:42 for all intervals

PM WORKLOAD
"Courtney's Bday Workout"
10 Rounds for time:
1 Power Clean - 225# barbell
3 Ring Muscle Ups
13 Hand release push-ups
28 Double Unders

10-28-13: Squat Day

Warm-up
2.75 Mile Run

WORKLOAD
2 x 10 Front Squats
2 x 8 Back squats

10 Minute EMOM
Every minute on the minute perform:
5 x 2 for 1 wall ball shots
rest until the minute is half way thru and then hold a plank for the remaining 30 seconds of that minute.
immediately after the plank you will start your next set.
*the only rest you should have during this 10 minutes is the time after each wallball set.

Then

(not for time)
5 Rounds of:
10 dips + walk across Parrallettes + 10 dips on opposite side.
8 high box jumps (as high as posssible)
15 GHDs

Then

1-10reps of lunge, lunge, squat with 45# barbell on back
example:
1 lunge right leg, 1 lunge left, 1 squat
2, 2, 2
3, 3, 3
4, 4, 4
until you get
10, 10, 10
*goal is to go unbroken and as fast as possible with little or no rest

10-26-13: Barbells for Boobs

Warmup Workload
Partner workout
10 rounds ( 5 for each partner)
10 kb swings (50#)
10 wallballs
10 burpees
run 200
*rest while partner completes a round.

rest 30 minutes

"Grace"
30 clean and Jerks @ 135#
time=1:25

10/25/13: FU Friday WORKLOAD

3 Minute EMOM:
Every minute for 3 minutes do 2 burpees + 4 Box Jumps + 6 wallballs
-Straight into
3 Minute EMOM
Every minute for 3 minutes do 3 burpees + 5 Box Jumps + 7 wallballs
-Straight into
3 Minute EMOM
Every minute for 3 minutes do 4 burpees + 6 Box Jumps + 8 wallballs

Rest 2 Minutes

15-12-9 reps of
Kettle Bell Swings (70#) / burpees

Rest 2 min

21 wallballs
21 toes to bar
run 100m
15 wallballs
15 toes to bar
run 100m
9 wallballs
9 toes to bar
run 100m

Rest 2 min

12-9-6
Kettle Bell Swings (70#) / burpees

10/24/13: Workload

Strength:
Snatch Work
20+ sets of: 2 snatch shrugs + 1 hang snatch

Workload
15 Minute AMRAP:
250 Row
2 rounds of barbell complex with 135# (1 snatch Deadlift + 1 squat snatch + 1 overhead squat)
20 Push-ups

10/23/13: Running Workout

Run 100m

-Walk 100m rest

Run 200m

-Walk 100m

Run 300m

-Walk 100m

Run 400m

-2 Min Rest

Run 2000m

-5 min rest

Run 1000m

-5 min rest

Run 300m

walk 200m rest

Run 300m

10/22/13 Training log

AM Session
15 x 120m SkiErg Sprints
30 sec rest between each set

rest 15 min
10 x 120m SkiErg Sprints
30 sec rest between sets

*100% max effort on each set

PM Workload
15 Minute EMOM cycling thru the following movements
1. 5 Clean and Jerks @185#
2. 45 Second AirDyne
3. Max Effort Dubbs
* Rotate to the next station after every passing minute

Rest 2 Minutes

10 Minute EMOM
10 Chest to bar Pull-ups
15 Burpees

10-15-13: Training Log

Strength
Built to a 1 rep max Power Clean
(do not perform a full clean)
My Result: 330# - Video below

AM WORKLOAD
3 Rounds:
10 Power Cleans @155
10 Burpee with lateral hop over the barbell
*with 30 seconds rest after the second round
My Result: 2:45 (including the 30 seconds rest)

PM Workload
10 Minute EMOM: alternate between the 2 exercises every minute until 10 minutes are up
1. 7 Power Cleans @205#
2. 1 Minute air dyne

Rest 2 min

10 Minute EMOM
1. 10 KB Swings @88#
2. 10 Chest to bar Pull-ups

Rest 2 min

10 Minute EMOM
1. 30 Russian Twists (20# Med Ball)
2. 30 seconds plank hold

10-14-13: MoSquat Monday

Strength
Build to a 1 Rep Max Front Squat
Take as many sets as you need. Start light and then gradually build until you cannot build any more.
*New PR @375#

Workload
Heavy Squat Clean "Grace" CrossFit Workout
30 Squat Clean and Jerks For Time @155#
*My Time: 2:54

10/10/13: Training Log

WORKLOAD
5 Rounds
1 Minute SkiErg
1 Minute MAX EFFORT Clean and jerks @135# (NO PACING!!)
Rest 2 minutes
SCORE= Clean and Jerk Reps each Round

Results:
Rnd 1: 17 Clean and Jerks
Rnd 2: 15
Rnd 3: 15
Rnd 4: 12
Rnd 5: 13

Technique Work
7 x 1 Cleans
225#, 245, 255, 265, 275, 275, 275

10/9/13 Daily Training Log

WORKLOAD

Tabata Deadlifts + Shoulder to Overhead (push press)

20 seconds of work followed by 10 seconds of rest until 8 Minutes is complete.
Alternate between Deadlifts and Shoulder to Overhead

Deadlifts @185#
Push press @95#


REST 5-10 Minutes

Then Tabata Air Squats + Push ups
*same format as above.

10/8/13 Training Log

WORKLOAD "Stevens Bday WOD"

3 Rounds for time:

8 Ring Muscle Ups

10 Hang Cleans @185#

400m Run

*results = 9:56

rest 10 minutes

6 x 200m sprints with 1 Minute rest between each 200. 

*score = average split = 31.5 seconds. 

MoSquat Monday

STRENGTH
5x3 Front Squat
Built up to 335


WORKLOAD
15 Min EMOM
Min 1- 7 Back squats @275
Min 2- 14 GHDs
Min 3- 7 x 30" box jumps

Cycle thru until 15 min are up

10/2/13: Intervals are best

AM WORKLOAD
20 Minute EMOM
Alternate between the following 2 movements / reps each minute until 20 minutes is over.

Minute 1: Row 20 calories (or stop at 50 second mark if you cannot reach the goal so you can transition into the next movement)
Minute 2: 10 Burpees with a lateral hop over a barbell with plates on it.
Minute 3: Row 20 cal
Minute 4: 10 burpees with lateral hop over the barbell
*continue trend until time is up
**goal is to get the prescribed reps/calories each time, or get as close as possible.

PM WORKLOAD
10 Rounds of 2 minute intervals:
100m run
5 Hang Cleans (205#)
Max effort Double unders for the remaining time
-Rest 30 seconds between each interval

10/1/13: WORKLOAD

AM WORKLOAD
1 Minute row
1 Minute SkiErg
-1 Min rest-
1 Minute Airdyne
1 Minute row
-1 min rest-
1 minute SkiErg
1 Minute Airdyne
-1 Minute rest-
* Continue the Pattern until 30 Minutes read on the clock.


PM WORKLOAD
5 Rounds
10 Bench Press @200#
25 Pull-ups
*rest 2-3 minutes between each round
** try and go unbroken as much as possible and try not to slow down in the later rounds.
***INTENSITY IS KEY

9/30/13: MoSquat Monday

STRENGTH
5x5 Front Squat
started with 275 on the first set and built up to 335 on the last set

5x1 High bar back squat
first set at 345 then built up to 385

WORKLOAD
7 Rounds
12 Back squats @95#
10 Shoulder to overhead
*10 GHD Penalty for every time the bar hits the ground.

rest 5 minutes

7 Rounds
12 Alternating lunges (in place) with 95# barbell on back
10 Ring dips

9/29/13: rest day

STRENGTH
20 Minute Power Clean EMOM
Minutes 0-4: 5 Touch and go power cleans @225#
Minutes 5-15: 2 Touch and go PC's @245-265 add weight after a few sets)
Minutes 16-19: 1 Power clean every seconds @ 275#

WORKLOAD
Row 1 minute/rest 1 minute x 5 rounds

9/28/13

STRENGTH
build to a 3 rep max touch and go cluster
results=245#

WORKLOAD
4 Minute AMRAP of:
4 Hand Release burpees
6 Pull-ups