12.31.11 Workout

part 1

 

A. Hang Power Clean - 3,3,2,2,1,1; rest 2 min (155lbs, 175lbs, 185lbs, fail @205)

B. Push Press - 3,3,3; rest 4 min(155lbs)

C. Continuous Hang Power Clean - 10 fast reps; rest 1 min x 5 - work on grip/regrip and speed(95# x 4 sets, 115# - last set)

 

rest as needed

 

part 2

 

for time:

300 m row

100 double unders (unbroken)

300 m row

time: 3:24

12.29.11 Workout

OPT 'Being' WOD:
AMRAP 20 minutes:
6 push jerks @ 50% of 1rm
6 Deadlifts @ 50% of 1rm
10 toes to bar UNBROKEN

10 rounds plus 6 push jerks and 1 deadlift

PJ - 95#
DL - 155#

T2B - UB every round!

12.28.11 Workout

as many rounds in 20 min:

6 power clean - 50% 1RM

6 bench press - 50% 1RM

35 unbroken double unders

12.17.11 Workout

A. clean grip DL @ 55% 1RM; 8 sets of 2 @ 11X1; 30 sec b/t sets (185lbs)

B. hang power clean - 1,1,1,1; rest 3 min (185-185-165-165)

+

5 sets @ 100%:

15 unbroken chin ups

20 unbroken wall balls

25 unbroken double unders

(rest 4 min between sets) 

(got everything UB)

12.15.11 Workout

5 rounds:
AMRAP HSPU
400 meter run @90%
20 anchored situps AFAP
rest walk 3 minutes

handstand pushups - 21,22,23,20,20

12.14.11 Workout

A.Snatch - find 1rm. set new PR (165lbs) failed at 170lbs

B. 2 back squats each minute on the minute for 12 minutes )225lbs)

C. Clean and Jerk - 60% 1RM x 4 TnG on the minute for 6 minutes (135lbs)

  

12.8.11 Workout

A. clean grip DL - build to a tough single fast; NOT a 1RM (285lbs)

+

7 rounds for time:

7 DL - 225#/155#

35 double unders

time: 7:39 (everything UB)

12.6.11 Workout

A. Hang Power Snatch - build to a tough single in a few sets - NOT a 1RM (125lbs)

+

dogsled sprints (2 plates) 

Walk rest 3 min x 3

+

30 double unders AFAP

20 unbroken chin ups AFAP

rest walk 3 min x 3 (completed all UB)

 

12.3.11 Workout

 

3 min @ 80%:

5 KBS - light (1.5pood)

5 burpees

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 80%:

5 box jumps continuous (24")

5 toes to bar

(rest walk 2 min)

3 min @ 80%:

Airdyne

(rest walk 2 min)

3 min @ 97%:

Row 150 m

5 burpees

12.2.11 Workout

A. Back Squat @ 30X1; 3,3,3; rest 5 min (245lbs-245lbs-245lbs)
+
3 sets: (1:01)(1:05)(1:04)
3 clean and jerk tough (185lbs-185lbs-185lbs)
6 burpees AFAP
rest 2:30
+
'Jackie'
6:44 (1 second off of previous PR)

12.1.11 Workout

A. Push Press x 1/Push Jerk x 2/Split Jerk x 1; rest 2 min x 4 (155lbs-160-160-165)

B. Rope Ascents - 2 per set leg less - 20'; rest 3 min x 3 (1 legless, 1 legs used per set)

C. Farmers Walk - 50 m heavy continuous; rest 2 min x 3 (2 pood kettlebell in each hand) 

 

11.30.11 - REST DAY

mobility, stretching, some skill work on form with OLY lifts

CROSSFIT GAMES SECTIONALS TRAINING

I will be training OPT 'Big Dawgs' blog for the sectionals preparation. My goal is to qualify and be the youngest to do so.

11.29.11 Workout

for time/reps:

Row 2K and AMRAP DU's in 10 min

2k row time: 7:53

DUs: 147

11.28.11 Workout

part 1:

A. Power Clean x 1/Push Jerk x 3; rest 90 sec x 4 (175,180,180,185)

B. Clean on the minute; 90% x 2/minute x 6 minutes (175)

C. Toes to Bar - 15 x 4 unbroken; rest 1 min (unbroken)

 

rest 6+ hours

 

part 2:

7 sets:

3 Front Squat (185)

6 burpees AFAP

9 CTB chin ups AFAP (unrboken

rest 5 min b/t sets

10.20.11 Workout

500 meter row
30 chest press(50lbs)
20 deadlifts (175lbs)
30 situps
1000 meter row
25 chest press
20 deadlifts
20 situps
1500 meter row
20 chest presses
20 deadlifts
20 situps

10.19.11 Workout

4 rounds:
500 meter row
10 ring dips
20 back extensions
10 GHD situps
10 ring dips

10.12.11 Workout

WOD: AMRAP 20 minutes:
250 meter row
9 push press (95lbs)
6 burpees
3 laps farmers walk (50 lb dumbells)

5 rounds RX

10.10.11 Workout

4 mile run.

10.9.11 Workout

21-15-9:

500 meter row

pushups

pullups

back extensions 

400 meter run

3 rope climbs

double unders

10.8.11 Workout

5 rounds:
1 power clean (155lbs)
3 hang squat cleans
2 jerks

rest 2 minutes then repeat for a total of 10 rounds

10.6.11 Workout

Strength: Weight dips 5x5

WOD:
3 rounds:
30 double unders
10 front squats(135lbs)
10 burpees

10.4.11 Workout

Strength:

Back squat 3x3

Benchpress 3x5

WOD:

3 rounds:

10 thrusters(95lbs)

10 chest to bar pullups

25 double unders

rest 10 minutes

then..

3 rounds:

15 hang squat cleans (95lbs)

250 meter row

10.3.11 Workout (Black Hawk Down anniversary wod)

Strength: Shoulder press-work to a 1rm

WOD: 30 ground to overhead(135lbs)

then

3 rounds:
2 rope climbs
10 kettlebell swings (70lbs)
18 burpees

then
1 mile run.

all while wearing a 25 lb pack

10.2.11 Workout

500 meter row
30 kettlebell swings (55lbs)
30 back extensions

400 meter run
30 thrusters(75lbs)
30 situps

500 meter row
30 double unders
30 back extensions

400 meter run
30 ball slams (30lbs)
30 situps

time: 22:11 RX

10.1.11 Workout

WOD:
7 rounds:
7 power cleans(135lbs)
7 chest to bar pullups

time: 6:57 RX

rest 4 minutes

WOD2: team chipper
100 box jumps(24")
120 overhead walking lunges (45 lb plate)
140 hand release pushups
160 kettlebell swings (75lbs)

9.29.11 Workout

Strength:
4x2 Benchpress
max rep strict chin ups x 3(rest 1 minute)
max rep weighted dips x 3(rest 1 minute)

WOD:
5 rounds:
7 body weight back squats
7 burpee box jumps (20")

9.28.11 Workout

Strength: Back Squats 5x5

WOD:

7 rounds: 

7 power cleans (135lbs)

7 chest to bar pullups

time: 8:47

9.26.11 Workout

WOD:
40 box jumps
20 deadlifts (135lbs)
50 abmat situps
20 burpees
60 meter overhead walking lunges (25lb plate)

9.25.11

WOD1: 6 minutes:

30 kettlebell swings (53lbs)

30 sumo deadlift highpulls

row for meters

991 meters

**score is based on how many meters you complete**

WOD2: 

3 front squats (95lbs)

3 thrusters (95lbs)

3 shoulder to overhead (95lbs)

12 hand release pushups

time: 5:12

WOD3: AMRAP 8 minutes:

12 wallball shots

5 ground to overhead (95lbs)

7 rounds + 5 reps

9.21.11 Workout

Strength: Shoulder press 10-8-5-3-1-1-1

WOD:
20 minute AMRAP:
15 box jumps (20")
10 push press(95lbs)
5 burpees

12 rounds + 1 box jump

9.19.11 Workout

Strength:
Squat: 10-5-3-1-1-1
Bench: 10-5-3-1-1-1

WOD:
400 meter run
30 Kettlebell swings (53 lbs)
30 wall ball shots (20lb/10ft)
30 box jumps (24")
50 double unders
30 push press (75lbs)
30 back extensions
30 hand release pushups
800 meter run
30 situps
30 calorie row
30 burpees

for time.

9.17.11 Workout

WOD: "Fight Gone Bad"
3 rounds rotate each minute:
* Wall ball, 20 pound ball, 10' target
* 75 pound sumo deadlift high pull
* Box jump, 20" box
* Push press 75 pounds
* Row (count calories)
Rest 1 minute between each round


337 reps RX

9.13.11 Workout

4 rounds:
400 meter run
15 thrusters (95lbs)
15 pullups

time: 15:21

9.11.11 Workout

WOD: "9-11 Throw Down Wod

2001 meter row
11 box jumps (36")
11 burpee chest to bar pullups
11 power cleans (175lbs)
11 handstand pushups
11 kettlebell swings (70lbs)
11 toes to bar
11 deadlifts (170lbs)
11 push jerks (110)
2001 meter row

Time: 31:28 RX

9.10.11 Workout

10 rounds:
6 push press (95lbs)
9 sumo deadlift highpulls (95lbs)
12 wall ball shots (20lbs/10ft)

time: 23:40

9.8.11 Workout

10 Handstand pushups
20 wall ball shots
30 toes to bar
40 power cleans (135lbs)
50 burpees
60 sumo deadlift high pulls (75lbs)

for time: 20:13 RX

9.3.11 Workout

WOD: "31 Heroes Workout"
31 minute AMRAP:
8 thrusters (155lbs)
6 rope climbs (15 ft)
11 box jumps (30")

this is a TEAM workout. 1 person does work while the other runs 400 meter with a 45 lb sandbag or plate. when they get done with the run, that person will take over where the other person left off and the other person will run 400 meters

9.1.11 Workout

WOD: "Hammer"
5 power cleans (135lbs)
10 front squats (135lbs)
5 jerks (135lbs)
20 pullups

5 rounds, each, for time.
1 minute rest between each round

8.30.11 Workout

500 meter row
8 laps farmers walk (50 lb dumbells)
15 power cleans (135 lbs)
30 hand-release pushups
45 kettlebell swings (55 lbs)
30 hand-release pushups
15 power cleans (135 lbs)
8 laps farmers walk (50 lb dumbells)
800 meter run

Time: 25:17 RX

8.11.11 Workout

WOD: "Abbate"
1 mile run
21 Clean & Jerks (155lbs)
800 Meter run
21 Clean & Jerks (155lbs)
1 mile run

time: 35:28 RX

**Full Squat Cleans**

8.10.11 Workout

Snatch: 10-8-8-8-8-8
Clean & Jerk: 10-8-8-8-8-8

8.8.11 Workout

Strength:
Back Squats: 10-8-8-8-8-8
Benchpress: 10-8-8-8-8-8

WOD: "Helen"
3 Rounds:
400 Meter run
21 Kettlebell Swings (1.5 pood)
12 Pullups

Time: 7:29 RX

Cash out:
4 rounds:
500 Meter row
rest 3 minutes

8.7.11

WOD: "Linda"
10,9,8...1
Deadlift 1.5xBodyweight
Bench press Body weight
Squat Clean .75xBdoyweight

25:56 RX+

8.6.11 Workout

4 mile run

then...

Strength:
Close Grip Bench 5x5
Weighted dips 5x5

WOD:
3 rounds:
20 Wall Ball Shot(20lbs/10ft)
20 SDLHP(75lbs)
20 Box Jumps(20")
20 Push Press(75lbs)
20 Cal row
rest 1 minute

8.5.11 Workout

Shoulder Press 5x10
Deadlift 5x10

8.4.11 Workout

WOD: "Tiger Blood"
3 rounds:
10 Clean n Jerks (135lbs)
400 meter run

cash out: max rep double unders (150)

8.3.11

Snatch 5x10
Clean n jerk 5x10

8.2.11 Workout (Hero WOD of the week)

WOD: "Coe"
10 rounds:
10 Thrusters (95lbs)
10 Ring Pushups

8.1.11 Workout

Strength:
Back Squats: 5x10
Benchpress: 5x10

WOD1:
5 Rounds:
3 Squat Cleans (135lbs)
10 calorie row

WOD2:
3 rounds:
300 m row
30 double unders
1 rope climb

then...

rest 6+ hours

WOD:
AMRAP 10 min:
1 Power Clean (95lbs)
3 Push Press (95lbs)
6 burpees
9 box jumps (24in)

then.... Weighted dips 6x5

7.29.11

Strength: 

Back Squats: 5x3

WOD:

5 Rounds:

30 Double Unders

50 meter Tire Drag

3 Front Squats (135lbs)

50 meter Tire Drag back

7.28.11

4 mile run

then..

Strength: Benchpress 5x3
weighted dips 5x5

WOD:
3 Rounds:
300 m sprint row
10 Body weight Benchpress
10 Tire Flips
10 Bw Benchpress
10 tire flips

7.26.11 Workout

WOD: "Annie"
50-40-30-20-10
Double Unders
situps

then

1 mile run
50 weighted step ups (40 lb dumbells)
20 ring dips

7.25.11 Workout

1 workout each hour on the hour for 5 hours:

Chelsea - 

5 pullups

10 pushups

15 air squats EMOM for 30 minutes

Angie -

100 pullups

100 pushups

100 situps

100 airsquats

Karen - 

150 wallball shots (20 lb ball/10 ft target)

Cindy - 

AMRAP 20 minutes

5 pullups

10 pushups

15 air squats

Fran - 

21-15-9

Thrusters (95lbs)

pullups

7.23.11 Workout

WOD:
10 min AMRAP:
1 minute of GTO (135lbs)
1 minute of Pullups
...til clock hits 10 minutes

7.22.11 Workout

WOD:
3 rounds:
500 meter row
15 Hang Power Cleans
400 meter Run

rest 5 hours

then 21-15-9:
GTO dumbells
burpees

7.20.11 Workout

Strength: Man Makers 5x5

WOD: "Grace"
30 Clean and Jerks for time (135lbs)

then 50 toes to bar

7.14.11 Workout

WOD: (Sectionals WOD 11.4)
AMRAP 10 Minutes:
60 Bar-facing Burpees
30 Overhead Squats (120lbs)
10 Muscle-ups

total: 96 reps

then..

1000 Meter Row
50 Thrusters (45lbs)
40 Hand-release Pushups
30 Kettlebell Swings (1.5 pood)
20 Burpees
10 Pullups
1000 Meter Row

7.13.11 Workout

Strength:
1 Snatch each minute on the minute for 15 minutes

WOD:
AMRAP 10 minutes:
5 Hang Power cleans (135lbs)
7 Hand-release Pushups
9 Box Jumps (24")

rest then..

10 Front Squats (135lbs)
1 Rope Climb Ascent 15 ft
9 Front Squats
1 Rope Climb Ascent 15 ft
8 Front Squats
1 Rope Climb Ascent 15 ft
7 Front Squats
1 Rope Climb Ascent 15 ft
6 Front Squats
1 Rope Climb Ascent 15 ft
5 Front Squats
1 Rope Climb Ascent 15 ft
4 Front Squats
1 Rope Climb Ascent 15 ft
3 Front Squats
1 Rope Climb Ascent 15 ft
2 Front Squats
1 Rope Climb Ascent 15 ft
1 Front Squat
1 Rope Climb Ascent 15 ft

time: 10:48

7.11.11 Workout

Skateboarded 7 miles to my CrossFit gym.

then..

3 Rounds:
10 Body weight back squats
10 burpee-pullups
30 double unders

**no rack. clean and jerk it and get it on your back somehow**

then..

10 rounds:
5 Thrusters (95lbs)
5 ring pushups

7.10.11 Workout

Strength:
Benchpress 5x5

WOD:
3 rounds for time:
300 meter Row
2 Muscle-ups
10 Kettlebell Swings (1.5 pood)
1 rope climb ascent (15ft)
10 Kettlebell swings
30 Double Unders
5 Overhead Squats (115lbs)

then..
Behind the neck push presses 5x5

then..
"Jeremy"
21-15-9:
OHS (95lbs)
Burpees

7.9.11 Workout (2POOD fundraiser at CF HD)

WOD 1:
AMRAP 6 minutes:
5 Thrusters (135lbs)
30 Double Unders

WOD 2:
pyramid 1-2-3-4-5-6-7-6-5-4-3-2-1 of each:
Power Snatch to Overhead Squat (95lbs)
bar facing burpees

WOD 3:
10 Muscle-ups
20 Deadlifts (275lbs)
30 Pistols
40 Box Jumps (24")
30 Squat Cleans (135lbs)
30 hand-release pushups
40 Kettlebell Swings (2 pood)
10 muscle-ups

7.6.11 Workout

WOD:
1000 meter row
30 Sledgehammer strikes (each arm)
400 meter run with 2 35lb plates

Time: 12 minutes RX

Strength:
Benchpress 5x5 @135lbs (rest 1:1)
then.. 3x3 (add weight)

WOD:
10 rounds: 5 pullups, 10 pushups, 15 air squats
then...30 Power Cleans @135lbs

7.5.11 Workout

WOD:
3 rounds for time:
30 Wall Balls (20lbs/10 ft)
30 Squat Snatches (75lbs)

Time: 18:55 RX

7.2.11 Workout

Chain Benchpress 5-5-3-3-3

WOD: "Nate"
AMRAP: 20 min:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70lbs)

7.1.11 Workout

Strength:
Back Squats 5x5
Deadlifts 5x5

30 back squats @50% of your 1RM

WOD:
21-15-9:
Deadlifts (225lbs)
Box Jumps (24")

6.30.11 Workout

WOD: 3 rounds:
Hang power cleans(95lbs)
Box Jumps(24")
kettlebell clean & jerk(53/35)
burpees
Rest

1 minute at each station

rest 5 minutes..then..
Clean & Jerk 6x5 (135lbs)
rest 1:1

6.28.11 Workout

Strength:
Overhead squats: 5x3

WOD:
AMRAP 12 Minutes:
3 Snatches (135/95)
3 Muscle Ups

then..
1000 meter row
75 double unders
50 pushups
30 pullups
50 air squats
20 toes to bar
15 overhead squats
15 power snatches
10 pistols
20 handstand pushups
20 kettlebell swings
20 wall balls

For Time.

6.25.11 Workout

Strength:
Back Squats: 3x3
Squat Cleans: 3x3
Benchpress: 10-10-8-4-2-2-2

WOD: Sectionals wod 11.2
AMRAP 15 MINUTES:
9 Deadlifts (155lbs)
12 HR Pushups
15 Box Jumps 24"

6.24.11 Nationals School Age Championship

3rd place at nationals!
150 lb snatch PR!
203 lb clean and jerk PR!

6.24.11 Workout

SCHOOL AGE NATIONALS TODAY

3 attempts at a max snatch
3 attempts at a max clean & jerk

Rest today.
School Age Nationals tomorrow.

6.22.11 Workout

Snatch 1-1-1-1-1

Clean & Jerk 1-1-1-1-1

6.20.11 Workout

Strength:
Snatch - 3 attempts
Clean & Jerk- 3 attempts

WOD: "The Seven"
7 rounds:
7 clapping pushups
7 thrusters (135lbs)
7 knees to elbows
7 power cleans (135lbs)
7 kettlebell swings (70lbs)
7 pullups

25 minute cut off

Then..

3 rounds:
50 Double Unders
25 Wall Balls (20lbs/10ft)

no break on the double unders

6.19.11 Workout

4 mile Trail Run for time.

6.17.11 Workout

Strength:

Front Squats: 5-5-3-1-1-1

Hang Squat Cleans: 4 heavy singles

AM WOD: "Randy"

75 Power Snatches (75lbs)

Time: 7:49

Lunch WOD: "Nancy"

5 Rounds:

400 meter Run

15 Overhead Squats (95lbs)

Time: 16:48

PM WOD: "JT"

21-15-9:

Handstand Pushups

Ring Dips

Pushups(hand-release)

6.16.11 Workout

AM Workout - 

Strength:

Benchpress: 10-8-6-4-2

WOD: "Kelly"

5 rounds:

400 meter run

30 Box Jumps (24")

30 Wall Balls (20lb/10 ft)

PM Workout - 

4 mile trail run

then..

3 rounds:
15 hang power cleans (95lbs)
15 burpees

6.15.11 - Workout

Snatch work

then..

21-15-9:
Back squats (135lbs)
Burpees
Handstand Pushups

50 double unders after each round

6.12.11 - Rumble by the River Day2

WOD:
10 Handstand Pushups
then..
"McGhee"
AMRAP 30 minutes:
5 Deadlifts (275lbs)
13 Hand-release pushups
9 Box Jumps (24")

6.11.11 - Rumble by the River

WOD1:
100 Wall ball shots (20lbs/10 ft target)
4k run

time: 21:38

WOD2:
Ground to Overhead Ladder starting at 155lbs

max lift: 185lbs for 2RM

WOD3:
7 rounds:
Hill sprint
10 Kettlebell swings (70lbs)
10 Lateral Burpees (over parallettes)
run back down hill

(15 minute cutoff)

6.9.11 Workout

Strength:
Back squat 5x5
Deadlift 5x3

AMRAP 20 minutes:
9 Burpees
9 Wall Ball Shots (20 lbs/10 ft target)
9 Power Cleans (95lbs)

9 rounds + 10 reps RX

http://www.youtube.com/watch?v=tFUcj8gQ-5Y

6.8.11 Workout

Strength:
Snatch: work up to a 1 rep max (147lbs)
Clean & Jerk: work to a 1 rep max
Back Squat: 5-3-1-1-1 then 3x2 of 80% of your 1 rep max (257lbs)
Benchpress 5-5-3-3-3 (165lbs)

6.7.11 Workout

Strength:
Overhead Squat: work to a 1 rep max. then do 3x3 of 80 % of that. (175lbs)

WOD:
10 Clean & Jerks (135lbs)
5 double unders
9 Clean & Jerks
10 double unders
8 Clean & Jerks
15 double unders
7 Clean & Jerks
20 double unders
6 Clean & Jerks
25 double unders
5 Clean & Jerks
30 double unders
4 Clean & Jerks
35 double unders
3 Clean & Jerks
40 double unders
2 Clean & Jerks
45 double unders
1 Clean & Jerks
50 double unders

Time: 19:41 RX

Blake's battle wound from Clean & Jerks

6.6.11 Workout

Strength:
Front Squat 5x3
Snatch 5x1
Clean & Jerk 5x1
Deadlift 3x5

WOD:
21-15-9
Dumbell Ground to Overhead(35 lb dumbell in each hand)
Burpees

Then..
1 mile run with 20 lb vest or back pack
100 situps

Check out this video of me knocking out 100 double unders and testing out the new SEAL Grinder PT ballistic jumprope. This is the thinner line so its lighter and spins faster.

Tore up my hands doing "Murph" (1 mile run, 100 pullups, 200 pushups, 300 air squats, run 1 mile, wearing a 20 lb vest) after doing Deadlifts and Kettlebell swings.

Photos from yesterday's Atlanta Affiliate League CrossFit competition. CrossFit Perimeter won!

6.4.11 Workout - Atlanta Affiliate League WOD 1

CrossFit Perimeter is competing against CrossFit Peachtree today @CrossFit Perimeter



WOD:
21-15-9:
Deadlifts (185lbs)
Kettlebell swings (55 lbs)

Time: 3:10 RX

6.3.11 Workout

Strength:
Snatch - work up to a 1RM (145 lbs)
Overhead Squat - 5x3 (155 lbs)
Shoulder Press - 5x5 (100lbs)

WOD:
AMRAP 15 Minutes:
1 Power Clean (95 lbs)
3 Push Press (95 lbs)
6 Burpees
9 Box Jumps (24")

14 rounds + 7 reps RX

6.2.11 Workout

Strength:
Power Snatch
Power Clean
Push Jerk

WOD:
21-15-9:
Deadlifts(225 lbs)
Wallball shots(20 lb ball/10 ft target)
Handstand Pushups

Goal: Compete at School Age Nationals(14-15 year old divsion/69 kg weight class) in Flowery Brand on June 25th-26th.