SP, Clean FS combo & metcon

Late Morning


Warmup:

Jump rope singles
2x: 5 pullups, 10 pushups, 15 squats
shoulder dislocates
dynamic stretches


Workout:


Press 5-5-3-3
Warmup reps @ 45#, 65#
Loads: 75#, 95#, 105#, 105#


Every minute on the minute, for 12 minutes w/ 125# bar:
1 clean + 3 front squats



Late Afternoon


Warmup:

jump rope singles
25 situps
ring dips and pullups


Workout:

4x:
1 minute max double unders
15 pullups
15 ring dips


Stretch

DL-pushup-run metcon

Warmup:

10 minutes barefoot jump rope, mixing single unders, double unders, running, and single leg jumps

3 minutes arch/hollow rocks

20 pushups
shoulder dislocates
DL x 95#, 135#, 175#


Workout:


5 rounds for time
400m run
5 x DL, 185#
20 x pushups w/ feet raised
Time - 15:56


Grip work w/ 45# plate

• Workout notes: My running form felt really good today and in turn I wasn't as wiped out after the runs. DLs were tough but pretty much the perfect weight. I like the barefoot jump roping as a warmup to help strengthen the foot muscles.
• Body condition: No specific soreness anywhere, legs maybe a little bit tight but feel really good overall.

Ghost of Christmas Past WOD

Warmup:

shoulder dislocates
overhead squats
double unders
pushup-squat-squat jumps


Workout:

The 12 days of christmas for time
1 x pushup
2 x V ups
3 x box jumps
4 x pullups
5 x squats
6 x DB swings, 30#
7 x mountain climbers
8 x DB snatches, 30# alternating
9 x double unders
10 x thrusters, 95#
11 x burpees
12 x hang cleans, 95#

1, 12, 123, 1234...ect. until you finish everything in one set

Time - 29:08

• workout notes: this one started out extremely easy, then got pretty bad on the last three sets. Thrusters were definately the hardest part.
• Body condition: no soreness, everything feels good and I want to hit it hard in the next few weeks.

The past couple of days - out of town

Monday - Stair runs and pushups

.75 mile jog

4 x ~200m stair climbs, 20 pushups after each
50 pushups after the last one

.75 mile jog


Tuesday - double under practice and 25 minute fartlek run


Wednesday - Metcon

double under practice

AMRAP in 20 minutes:
5 HSPU
10 single-leg squats, alternating
15 double unders

Score - 9 rounds even

100 4ct. flutter kicks (1 set)

• Notes on today's workout: difficulty - 6/10. My double unders have improved tremendously out of nowhere. I used to only be able to do single-double-single-double ect. but now I can knock out 20 in a row without breaking a sweat. The HSPU were the hardest part easily, and towards the end my ROM was not all the way to the ground. The single leg squats I did with my leg behind rather than in front of me...my balance still isn't good enough to do those quickly. Lungs were pretty much fine the whole time it was just shoulder/tricep fatigue that slowed me down.
• note to self - I have found that in doing these workouts with multiple rounds, working in double unders needs to be in sets of at least 20-25, as 15 isn't enough to get any kind of metabolic burn with the other exercises.
• Body condition: everything feels great, no soreness. My feet are a little tender, however, and have been for the past couple of days. Especially around the balls of my feet I feel slight soreness. Dunno what thats about.

Thruster/run metcon

Warmup:


BB complex, 45# bar
shoulder dislocates

6 x lunge curl presses, 20# DBs L/R

A few thruster reps


Workout:


5 rounds for time
15 thrusters, 85#
400m run

Time - 20:33

• Notes: diffuculty - 8/10. My lungs weren't hurting as much as I was expecting on this one, but I never got a full set of 15 thrusters in. First round broke it into 10 and 5 and for the rest I did 9 and 6. Found that when my form felt shitty if I just focused on a solid squat the rest took care of itself. Wrists were killing me by the end, tough workout.
• Body condition: shoulders, lats, and chest are a little sore but not as much as I was expecting.

Heavy Cindy

Warmup:


A few sets of squats, pushups, and pullups and some dynamic stretches


Workout:


"Cindy" w/ 15# backpack

AMRAP in 20 minutes:
5 pullups
10 pushups
15 squats

Score - 12 rounds + 4 pullups

• Tough - didnt get me as aerobically gassed as a normal Cindy but my muscles were burning out, especially on the pullups.
• Body condition: starting to tighten up in my lats already so thats a good sign. No soreness other than that yet.

1 minute run intervals

Workout:


2 rounds, no rest in between:
1 minute on, 3 minutes off, 1 minute on, 3 minutes off, 1 minute on, 3 minutes off

Done on a treadmill @ 1% incline
Pace: 5:30, 5:27, 5:24, 5:21, 5:18, 5:15


Handstand practice

• This is wasn't too bad, honestly it was more about form than anything else and I really focused on that. New shoes came in and they feel great. Handstand is also improving.
• Body condition: No soreness, ready to get some.
• Tomorrow is gonna be a bitch... Cindy w/ 15# backpack.

Crossfit total and weighted pullups

Warmup:

Leg lift circuit, 12 reps @ each

500m row


Workout:


"Crossfit Total"

Find 1 RM for:
Back squat (210#)
Press (130#)
Deadlift (255#)


Score - 595 (previous score of 575)


Max weighted pullups w/ 20# - 15

• Notes: PR'd on the squat and deadlift, exceeding my deadlift goal of 250#. I still have 15# to go on the squat to meet my goal, but that is doable given my improvement. I also got my weighted pullup goal today, although on the 15th rep I dont think my chin cleared the ball, so I will try it again at a later date.
• Body condition: Feel great, no soreness and lots of energy.

Tabata sprints and a swim

Warmup:

800m jog

Strides


Workout:


Tabata sprints, 20:10 x 8
Done on a treadmill, 12% grade @ 6:15 pace

800m cooldown

10 minute rest

Swim:
25yd underwater
25yd freestyle

250yd css w/ fins

3 x 50yd freestyle sprints

5 minute water tread - all legs w/ 20# brick held at chest level (under surface) - Passed

3 x 50yd freestyle sprints

250yd css w/ fins

• Notes: The tabata was just like always, wiped me out. CSS with fins is starting to feel much smoother and more efficient. The water tread with the brick was much more difficult than with just legs obviously, but it was still doable. The next time I do this will be the real test, holding it overhead and out of the water rather than under the water. I tried a few seconds of this and it was very tough, but I think its more of a mental thing.
• body condition: no soreness to speak of.
• Tomorrow will either be a rest day or a crossfit total.

Row + Turkish get up metcon

Warmup:


Run 1 mile

15-10-5:
Pullups
Overhead squats, stick

A few reps of TGU


Workout:


AMRAP in 20 minutes:
Row 500m
12 turkish get ups, 25# DB (alternating)

Score - exactly 3 rounds

800m cooldown run

Stretch and foam roller

• Notes: This one was very hard to do fast. TGUs were definately a weak point, and I have noticed my right side is significantly weaker doing them. I was hoping to get more rounds in obviously but the get ups took up a good amount of time.
• Body condition: hammies and shoulders/traps slightly sore but nothing bad.
• Going to do a crossfit total at some point in the next couple of days before I go home. Might also do another 5 minute tread.

Sunday - Heavy Cleans

Warmup:

Double unders
shoulder dislocates
overhead squats, stick
pullups

BB complex, 45#

Clean x 3 x 95#


Workout:


Power Clean 1-1-1-1-1-1-1
Loads: 115#, 135#, 145#, 145#, 155#, 165#, 165# (pr)

• Notes: PR for the clean, but I was hoping to get more. The first one at 165# wasn't so good but form was much better on the second one. Probably could have tried for another 5 or 10#.

Swim and water tread

Workout:

25 yd underwater swim
25 yd freestyle


2x:
50yd css, 100yd css, 200yd css w/ fins


Tread water 5 minutes, legs only - passed

• Today was more of an active recovery day but I just wanted to get into the pool. The water tread wasn't bad but I was still a little tired by the end. I am going to keep doing this and adding 10# each time to see how much I can progress, it seems like a great way to judge leg strength.
• Body condition: a little sore from yesterday...chest, shoulders and back, quads, and glutes are all decently sore. Feel good though now that my hammies are back to normal.

Lumberjack workout

Warmup:


Leg lift circuit x 10 reps w/ side plank raises added in

Pullups
shoulder dislocates
front squat x 6 x 45#
back squat x 6 x 45#

Deadlift x 5 x 135#, x 3 x 185#


Workout:


Deadlift 185#, 20 reps
400m run
DB swings 40#, 20 reps
400m run
Overhead squat 95#, 20 reps
400m run
20 burpees
400m run
20 pullups
400m run
High box jumps, 20 reps
400m run
Squat clean 35# DBs, 20 reps
400m run

• Notes: This one wasn't too bad until the second half, the runs slowly kinda wore me out. Also did it on an empty stomach and by the end it was hurting pretty badly, stupid move on my part. The deadlifts and overhead squats were definately the hardest part, everything else was fine.
• Body condition: hamstring are still slightly sore...starting to get ridiculous. Other than that my chest and shoulders are a little tight but nothing else is too bad.
• I am thinking tomorrow might be a swim and a five minute leg water tread, something to stretch out and take it easy on my hamstrings.

Front squat triplets and short metcon

Warmup:


500m row
7 pullups
shoulder dislocates
20 overhead squats, stick

Front squats
10 @ 45#
5 @ 95#
3 @ 115#


Workout:


Front squat 3-3-3-3-3
Loads: 125#, 135#, 145#, 155#, 160#


40-30-20-10
Box jumps
Pushups

• Notes: Wasn't feeling my best today, hamstrings are still wrecked. This is still a small pr for front squat triplets but I was hoping for more. Also planned on doing a short intense run but I think the best thing would be to give my legs a break and get them back to full speed.
• Body condition: hamstrings, abs, and shoulders all sore. This is now the fourth day following the saturday workout that I have felt the soreness in my hamstrings. Given that I took sunday and monday off to recover, I'm guessing that my diet has been a big part of this. I will keep working on it. This is, however, the first time in a while that I have been this sore for an extended period of time. So while it is annoying I'm not too worried.

Hill runs and Weighted pullups

Warmup:

800m jog

Strides and stretches


Workout:


(1) 2 x 1 mile hill climbs, 3 minutes rest in between
Done on treadmill, 7% grade

Times:
1 - 7:43
2 - 7:58


(2) Pullup work:
Shoulder dislocates
10 pullups
10 kipping pullups

Max weighted pullups, 20# - 12

(3) Core work
3 rounds:
50 flutter kicks, 4ct.
90 seconds plank

• Notes: The hills were very hard for whatever reason. Haven't run in a while and was extremely sore in the legs, but my lungs were burning pretty good as well. Kept the two within 1 minute of eachother though so I passed. Went for my weighted pullup goal today and was 3 reps short of 15. I can definately still get that before the end of the year.
• Body condition: extremely sore in my hamstrings the past 3 days from saturday and it definately affected me today. Working on stretching them out today. Traps and upper back were also a little sore the past couple days but they are feeling better today.
• Planned doing front squats, but I would rather wait till my hamstring are functioning so I can get more quality work in. Hopefully tomorrow will be the day with some other additional work thrown in.

800/Clean metcon

Warmup:

Single unders
Double under practice

BB complex, 45#

shoulder dislocates
overhead squats, stick

Power clean 3 x 3 x 95#


Workout:


3 rounds for time
800m run
21 Power cleans, 95#

Time - 26:33

• Notes: Didnt push the pace on this one as much as I should have, mostly worked on my form and just broke the 21 reps into sets. Also running was kind of a chore given the sidewalks were covered in ice. Regardless, this sucked. Really worked on trying to get full triple extension on the cleans.
• Body condition: Lats and shoulders a little sore today. Lower back was also a little achey, probably just from having a bunch of weight overhead yesterday. Expecting to be sore tomorrow.

Overhead day & swim

Warmup:

20 pushups
20 situps
shoulder dislocates

10 x shoulder press, 45#


Workout:


Press 1-1-1-1-1 (95#, 105#, 115#, 125#, 130#)
Push Press 3-3-3-3-3 (95#, 105#, 115#, 115#, 115#)
Push Jerk 5-5-5-5-5 (95#, 105#, 115#, 115#, 120#)


Swim:
50 yd freestyle
200m css w/ out fins
500m css w/ fins
50 yd freestyle

• Notes: PR on the press by 5#...it was pretty ugly but I got it locked out. I also got five more pounds on the jerk than the last time I did this workout. Trying to get down css w/ fins...its pretty weird and I am not used to it yet but I will keep working with it. Ankles are also probably gonna take a bit to adjust to using them.
• Body condition: Upper back, chest, and abs are pretty sore...abs are the worst. Despite working out pretty much every day this week I have had a bunch of energy and haven't had any problem doing the workouts, whereas I usually have taken a rest day or two by now.
• Tomorrow will be a Metcon with some running and hopefully a run later in the day.

Active Rest day at the pool

Got in the pool and just fooled around tonight with weights. Worked with fins a good deal for the first time which was really nice. Hopefully I will get back into doing some css swims.

CSS w/ fins
Tread water legs only
Tread water legs only w/ 25# DB
Pool runs w/ 25# DB
800m on back flutter kicking w/ fins

• Body condition: Sore pretty much everywhere...calves, hamstrings, shoulders, upper back, chest, abs. Swim helped to loosen everything up.
• Tomorrow will be an overhead day.

Snatch/pullup & double under/situp/swing metcon

Noon


Warmup:

2x
20 pushups
20 situps
10 overhead squats, stick

Workout:

2x fast
15 reps DB snatch L, 30#
15 tuck sit pullups
15 reps DB snatch R, 30#
15 tuck sit pullups


Early Evening


Warmup:

BB complex, 45#
Jump rope singles
dynamic stretches


Workout:

Max rounds in 20 minutes of
15 double under
15 situps
15 DB swings, 25#

Score: 11 rounds + 6 double unders

• Notes: The first workout was tough...my snatch technique isnt exactly the greatest and my arms were getting pretty tired. Second workout wasn't as bad as I was expecting but the lungs were burning pretty good. Solid day overall and got some good work in.
• Body condition: calves, hamstrings, and back are a little sore. Tomorrow will either be a rest day or run intervals.

Walking lunges

Warmup:


1000m row


Workout:

200m walking lunges for time
Time - 6:03

1000m row


Skills:
Handstand practice

• Notes: Planned on giving the 400m a shot, but my legs were toast after 200m, and I already fear tomorrow's soreness. I like this one though, plan on repeating it and eventually doing the 400m. Handstand is improving a ton.
• Body condition: calves, shoulders, obliques and middle back are pretty sore. Predicting the hamstrings are gonna be hurting tomorrow.