June 9/10

June 9

Canada Regionals 4
for time:
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

3:33Rx

June 10

3 sets for max weight completed in pounds in 10 min:
Snatch Grip DL x 1
Snatch x 1
OHS x 1
Squat Snatch x 1

Note: Once you pick a weight and start, you may go up in weight on the next 2 sets, but not down in weight at anytime.

135#, 155#, 165.5#

May 18/19

Exercise May 18:

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest depending upon return

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Score: 150 WB/13 Rope Climbs

Exercise May 19:

3 Rounds for time of:

10 Overhead Squats (135#)

50 Double-unders

Time: 3:12 Rx

Cinco de Mayo

May 3

Exercise: Snatch 165# then gymnastics class

May 4

Exercise: Clean and Jerk 215# then: 5 rnds of 3 Deadlift 315# and max hand stand push ups (21/11/9/10/12)

then:

10 yard dash 20 yard dash 100 yary run 30 Dumbell Thrusters (50# DB) 100 Yard run 15 ring dips

May 5

Exercse: Max double unders and 35 Dumbell Snatch (50# DB) Max Double under

April 12

Exercise:

Oly: Snatch Balance - 195/200/205#
then:
1-5 min Hang Snatch x3 (85#)
5-10 min "" x3 (95#)

then: WOD

For time: 500 M row, 150 Double Unders, 50 Burpees

March 18

March 15
Exercise:
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
(Part 1: 5:36 / Part 2: 9:18)

March 16:
Exercise - 5 Rounds: 400 M Run / 50 Double Unders
(14:00)

March 17:
Exercise - 3x3 Shoulder Press then: AMRAP 15 Min: 5 Kettlebell Swings(2pood) Box Jumps (34" tires)
(135, 145, 150#) Then 12R+5+5

March 18:
Exercise: AMRAP in 20 Min: 10 Pull ups, 10 Walking lunges (w/ 40# in each hand), 10 Burpees
(10 rounds)

Feb 24

Exercise:
Played in the gymnastics room
Deadlift - 1x3 335#, 355#, 365#
Annie - Double Unders and Sit Ups 6:36

Food:
Breakfast - 3 Sausage links, 2 turkey bacon
Snack - Protein and veggie mix
Lunch - Double cheese burger lettuce wrap, fries, chocolate milk shake
Snack - Protein and veggie mix
Dinner - 2 turkey bacon and sausage burritos, mayo and an orange.

Liquids:
16oz of water
1 cup of milk
3 cups of coffee

Sleep - 7 hours

Feb 18

Exercise:
Bench Press: 3-3-3-3-3 (205/215/220/220/220)
Reverse Hypers 15-15-15: BW, BW, 15#
Ring Rows to failure: 15/20/25
Knees to Elbowsn 12-12-12
Met-Con:
60 Double Unders, 40 Sit Ups, 10 Hang Power Snatch (65#)
40 DU, 20 Sit Ups, 10 Hang Power Cleans,
20 DU's, 10 Sit Ups, 10 Thrusters
(4:53)

Food:
Breakfast: Steak and Egg burrito
Snack: 1 scoop protein powder w/ water
Lunch: Quesadilla w/ Tuna and mayo mixed with 2 cups of broccoli
Snack: 1 scoop protein powder/1 scoop veggie powder/1/2 scoop amino builder + B vit.
Dinner: Cuban Sandwich burger, fries, 1/3 Pizzookie

Liquids:
18oz of water
2 Beers
1 Glass of Milk
3 Cups of coffe (1 cup with heavy cream)

Workout for 2/1/10

Exercise: 5 Rounds for time -
400 M Run
15 Push Press
25 Double Unders

Sleep: 4 Hours
Food: 3 oz of turkey, 1 Apple, 1 tsp of Almond Butter
Drink: 8oz of water, 3 cups of coffee

Welcome Back

I have been swamped with work. I am going to start all the way back from Friday Nov. 13th.

Friday Nov. 13 - Jason: 5 Muscle ups/100 Squats, 10 MU, 75 Sq, 15 MU/50 Sq, 20 MU/ 25 Sq.

Then - 92% Snatch 1x1 - 165#, 92% Clean and Jerk - 210#

Monday Nov. 16 - Body Weight Clean and Press - 170# (Not Push Press or Push Jerk)

Then - 1 Mile Run: (not on exact track/approx. 1750m) 6:35

Tuesday Nov. 17 - Helen 3 Rnds of: 400m Run, 21 Kettlebell Swings (24kg/1 1/2 Pood)- 11:26 Ran a 550M run rather than the 400M.

Then: 1x4 - 135# Shoulder Press into Back squat (x3)

Then: 21-15-9 of: 50 Double Unders, Kettlebell Swings (1 3/4 Pood/28kg) , 24" Box Jumps

Log 11/2

Log:

Sleep: Got about 51/2 hours last night. I had to take John to the airport. I don't feel tired which is great!

Food:
Breakfast: 1 Bowl of whole wheat oatmeal, 2 scoops of protein powder, and 2 tbsp of heavy cream.

Lunch: Chicken Fajita Pita

Dinner: Some meatloaf and eggplant

Liquids: 16oz of water, and 1 cup of coffee... I know.

Exercise: Pull Up Ladder (NC) but substituted a trainer workout with Mike and Paul from CrossFit Inland Empire
400M run, 25 Wall ball, 25 Double Unders, 400M run, 25 Kettlebell Swings, 25 Box Jumps, 400M run 25 Burpees, 25 Push Press (40# Dumbbell)

Recovery: