PR Split Jerk ... and other ballyhoo

9:00 am

A.

Take 15-20 minutes to build to a heavy Split Jerk

11:30 am

B.

For parts B-D, you will leave a clock running.

At 3,2,1,GO perform the following:

Three rounds for time of:

135/95 lb Power Snatch x 10 reps

30″/24″ Box Jumps x 20 reps

C.

At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:

135/95 lb Push Press x 15 reps

Toes to Bar x 15 reps

D.

At 20:00 minutes on the running clock, perform the following:

For time:

Row 500 Meters

20 Burpees Over the Erg

Row 500 Meters

3:30 pm

E.

5 sets of:
Sled Hill Sprint X 100 meters

-increase weight every set, try to keep all sets <45 seconds.

165# in 41 seconds. ouch.

Results:
A) 365 (PR!)
B) 6:10

C) 4:26
D) 5:35
E) 75# (21 sec), 100# (27 sec), 120# (28 sec), 145# (40 sec), 165# (41 sec)

10:00 am

A.

4:00 pm

B.

Five sets of:

Power Clean + Hang Clean + Clean

Rest as needed

300 lb attempt.

C.

Three sets for max reps of:

30 seconds of Power Cleans

90 seconds of Rest

* Set 1 – 205/145 lbs

* Set 2 – 185/130 lbs

* Set 3 – 165/115 lbs

6:30 pm

D.

 Pull-up, chest-to-bar, AMRAP 1-5 ladders in 7:00; perform 1 pull-up, come off the bar, perform 2 unbroken pull-ups, come off the bar… up to 5 unbroken pull-ups, come off the bar

 and begin again at 1 pull-up

Results:
A) Complete
B) 205, 225, 245, 265, 285 + attempt @ 300(f) - missed clean from floor.
C) 205 X 11 reps, 185 X 11 reps, 165 X 12 reps
D) 6 rounds + 7 reps (97 total reps) - kip felt funky.

High Hang Snatch PR!

A.
5 sets of:
Halting Snatch Deadlift + Hang Power Snatch + High Hang Snatch

245

+

High Hang Snatch PR attempt:

265 (wooo!)

B.
8 sets of:
Back Squat X 3 reps + 65 lb chain weight
-Rest 60 seconds.

C.
For time:
Airdyne 3 miles
Sandbag Lunge X 100 meters (100)
Deficit Handstand Push-ups X 30 reps 

(5 Burpee penalty for dropping sandbag)

D.
3 sets of:
Glute-ham Raise X 10 reps

Results:A) see above
B) 335 X 5 sets + 315 X 3 sets - tough to maintain speed.
C) 25:25 (10 penalty burpees)
D) Complete

Crossfit and T's Mesquite, that's what Reno/Tahoe does!

A.

Three sets for max reps of:

30 seconds of Muscle-Ups

30 seconds of Rest

30 seconds of Alternating Pistols

30 seconds of Rest

30 seconds of Box Jump (open hip, feet on)

30 seconds of Rest

B.

Every minute, on the minute, for 10 minutes:

Clean x 1 rep

Loading per minute: 60%, 65%, 70%, 75%, 80%, 85%, 90%, 90+%, 90+%, 90+%

C.

For time:

5 Squat Cleans (205/145 lbs)

10 Burpees Over the Barbell

20 Pull-Ups

4 Squat Cleans

8 Burpees Over the Barbell

16 Pull-Ups

3 Squat Cleans

6 Burpees Over the Barbell

12 Pull-Ups

2 Squat Cleans

4 Burpees Over the Barbell

8 Pull-Ups

1 Squat Clean

2 Burpees Over the Barbell

4 Pull-Ups

D.

5 rounds (alternating with Simon):
Overhead Yoke Walk X 20 meters (180)
Sled Drag X 20 meters (225)

Results:
A) 9/18/18, 9/18/18, 7/18/18
B) 215, 235, 250, 265, 285, 305, 320(miss) - soft at bottom, 325, 332, 337
C) 4:51
D) Complete

"If you don't have time to do it right, when will you have time to do it over?" - John Wooden

11:00 am

A.

30 minutes gymnastics skills

-ice cream makers, shoulder touches, L-Sit to handstand

B.

Build to 3RM in the Fat Gripz Push Press

C.

AMR in 8 minutes:
Fat Gripz Push Press X 6 reps (155)
Sandbag Clean + Squat X 4 reps (100)

4:00 pm

D.

3 X 8 minute rounds:
Run 1k
then max rounds with remainder of time:
Kettlebell Swings X 30 reps (62)
Hand Release Push-ups X 30 reps
-Rest 4 minutes b/t rounds.

Results:
A) much improved!
B) 245 lb
C) 7 rounds
D) 1 round + 31 reps, 1 round + 17 reps, 1 round + 15 reps

Gotta start somewhere

Didn't drown = success!
(also, fins are awesome)

8:00 am

A.

Emom for 12 minutes:
Deadlift X 2 reps + 65 lb chain

11:30 am

B.
7 sets of:
Burpees X 15 reps
Row 60 seconds max calories
Double-unders X 50 reps
Rest 1:1
-score = time (cals)

3:30 pm

C.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups 
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Results:

A) 365 lb
B) see above - stoked all DUs unbroken!
C) 20:44

Back in school, still on the grind.

7:30 am

A.

Resting 60 seconds between sets: 

Press 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

B.
Emom for 10 minutes:
60 meter Shuttle run
Muscle-ups X 3 reps

11:00 am

C.

Five sets of:

[Power] Snatch x 1.1

(rest 10 seconds between singles)

Rest as needed

Work only as heavy as perfect mechanics and good speed will allow. Build over the course of the 5 sets from approximately 70-90%.

D.

Four sets of:

Snatch x 5 reps as quickly as possible

Rest 2 minutes

Each set must be UNDER 20 seconds. Start light, and build a little each set . . . but don’t let the time exceed 20 seconds.

Example: 115 (12s), 125 (13s), 135 (16s), 145(19s), 145(18s)

2nd attempt @ 225.

4:00 pm

E.
Run 3.2 km
-2nd 1000m run with 70 lb sandbag.

Results:
A) 155, 155, 155(1) - too ambitious, 145, 145, 145, 145, 150, 150, 150 (all sets + 26 lb chain weight)
B) Complete - all sets around :40 sec.
C) 185, 205, 225(1) - lost 1st snatch forward, 230
D) 135 - 10s, 155 - 10s, 175 - 13s, 185 - 14s + 2 attempts @ 225
E) 17:53 - was aiming for <15. work to do. sandbag was super akward.

Supah Bowl Bound!

Home Improvement

A.

Every :45 sec for 12 minutes (16 sets):
Hang Power Clean X 2 reps

B.

Every :30 sec for 10 minutes (20 sets):
Front Squat X 1 rep 

C.

4 rounds of:
Sandbag Zercher Goodmornings X 10 reps (100)
L-Sit X 30 seconds
Strict Chest-to-Bar Pull-ups X 10 reps

D.

AirDyne for 15-20 minutes @ 75-80%

compare here

Results:
A) 225 X 7, 235 X 5, 245 X 4
B) 275 + 50 lb chain weight - fast reps.
C) Complete
D) 5.54 miles - slight improvement. breathing was fine afterward.

Training in Tahoe

A.

Three sets of:

Run 400 Meters @ 80-85%

Rest 3-4 minutes

B.

For time:

Run 870 Meters

25 Burpees

50 Air Squats

100 Double-Unders

Run 870 Meters

If running is not an option, you will row 1000 meters. Yes, I understand that this is unfair and your time will suffer accordingly. I am ok with that.

TRAINING NOTE – Assuming you are proficient with double-unders, this session may test you as much mentally as physically. Maintain focus and push the pace. Ask yourself if you are running at a pace that you will be proud of when you finish, or if you are simply running at the pace that you are accustomed to running. Are your burpees fast and efficient, or is there a pause at the top or the bottom? Are your squats not only unbroken, but also fast – pulling yourself down into the bottom and firing out to full extension at the top – or are you lazy in your descent and pausing at the top between reps? Could you be faster if your mindset was better? I want each of you to confidently answer “No.” If you can do so, today’s training will have been a huge success regardless of your time.

C.

6 rounds of:
Yoke Walk X 50 ft 

Sandbag Lunge X 50 ft 

-Rest as partners work.

D.

Partner Head-to-head Wod race:
30 Burpee Muscle-ups for time

Results:

A) 1:18-1:20
B) 12:10 - last run was godawful.
C) Complete (yoke weight from 400-550 lb) + 1 additional yoke walk @ 640 lb.

D) 5:00 - me & Kayla were just edged out by Simon and Myles (cheaters)

A.

Single Leg Deadlift

245 X 3 + 20 lb vest

305 X 1 + 20 lb vest

B.
As many reps as possible in 10 minutes:
Ring Handstand Push-ups
(every broken set perform 5 strict toes-to-bar)
-51 reps

8:45 am

A.
45 minutes easy Airdyne
-every 5 mins perform a 30 second hard sprint.

1:30 pm

B.

Redneck Roundup - shootin' guns & drinkin' beers

5:00 pm

C.
5 sets for times of:
400 meter Row
Burpees over Erg X 20 reps
-done wearing 25# vest.
Rest 4 minutes b/t sets.

-3:08 (accidentally rowed 500), 2:53, 2:58, 3:12, 3:06

A.

Three sets, not for time, of:

15′ Rope Climbs x 2-3 ascents

Double-Unders x 40-50 reps

Toes to Bar x 12 reps

B.

Every minute, on the minute, for 12 minutes:

Hang Clean x 1 rep

Loading per minute:

1&2 = 60%

3&4 = 65%

5&6 = 70%

7&8 = 75%

9&10 = 80%

11&12 = 85%

335.

C.

Three sets for times of:

Row 500 Meters

10 Power Cleans (205/143 lb)

20 Wall Ball Shots (12 ft)

Rest 5 minutes

D.

Two sets of:

GHD Sit-Ups x 25 reps

Rest as needed

E.
Partner Wod with Muscle Troll

3 rounds for time (alternate rounds with partner):

30 ft DB Farmer Carry + Fatgripz (75)
Burpee Broad Jump x 30 ft
Sandbag Clean & Toss over 8 ft bar X 10 reps (50)
Burpee Broad Jump X 30 ft
30 ft DB Farmer Carry + Fatgripz (75)

Results:
A) Complete
B) 205, 225, 245, 265, 280, 300 + singles @ 315, 335 (PR?), 350(f) - thumbs felt like they were going to explode.
C) 4:40, 5:10, 5:14 - literally JUMPING every rep to get the ball high enough. WBs the last 2 sets were super erratic.
D) Complete
E) 11:24 - fun one!

9:30 am

A.
2 sets of:
100 meter Walking Lunge (uphill)
Airdyne X 1 mile
30 Pull-ups
-done wearing 20# vest.
Rest as needed b/t sets.

2:30 pm

B.

Five sets of:

Front Squat x 1 rep

Rest as needed

Build over the course of the five sets to today’s heavy front squat. It does not need to be a 1-RM, just heavy for today.

C.

Five sets of:

Snatch x 1.1.1

Rest as needed

Work only as heavy as perfect mechanics and good speed will allow.

2nd attempt @ 245.

D.

Three rounds for time of:

50 Squats

7 Bar muscle-ups

135 pound Hang power snatch, 10 reps

5:30 pm

E.
Emom for 20 minutes:
Odd mins - Row 200 meters
Even mins - 12 V-ups

Results:
A) 8:19, 7:40 - much better output the 2nd set.
B) 275, 335, 375, 405, 445(f) - close! 445(f) - not so close.
C) 185, 205, 225, 235, 245 (2/3), 245 (2/3)
D) 8:13
E) Complete

Climbin' Skillz

Dynooooooo!

Ain't got time to be sick

10:30 am

A.
Emom for 10 mins:
Odd mins - Front Squat X 2 reps @ 75-80%
Even mins - Burpee Muscle-ups X 4 reps

+

Emom for 10 mins:
Odd mins - Touch & go Squat Cleans X 8 reps (135)
Even mins - Parallette Handstand Push-ups X 4 reps

+

Emom for 10 mins:
Odd mins - Power Snatch X 10 reps (95)
Even mins - Ring Dips x 12 reps

2:30 pm

B.
Row 30 sec @90%
Row 30 sec @50%
x30 sets
Rest walk 5 mins after set 15.
-1:46.8
-1:49.9

11:00 am

A.

Three sets, not for time, of:

Muscle-Ups x 3-7 reps

GHD Sit-Ups x 15 reps

Handstand Walk x 10-15 meters

B.

Three sets of:

Deadlift x 4-5 reps

Rest 3 minutes

Build over the course of the three sets to a tough, but not max effort, 4-5 reps.

465.

2:30 pm

C.

30 min airdyne easy pace(for these, in middle 10 min sprint last 10 sec of every minute)1st 10 min easy, last 10 min little harder than 1st

6:30 pm

D.

Complete as many rounds and reps as possible in 3 minutes of:

24″/20″ Burpee Box Jump-Over x 6 reps

185/135 lb Deadlift x 9 reps

Push-ups x 12 reps

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

24″/20″ Burpee Box Jump-Over x 6 reps

185/135 lb Deadlift x 9 reps

Push-ups x 12 reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

24″/20″ Burpee Box Jump-Over x 6 reps

185/135 lb Deadlift x 9 reps

Push-ups x 12 reps

Results:
A) Complete - MUs felt great today.
B) 405 X 5, 425 X 5, 465 X 5 (PR)
C) 7.78 miles (1st 10 - 4500 rpm, last 10 - 5500 rpm)
D) 3+3, 3+10, 3+25

2-Position PR

A.

Three sets, not for time, of:

15′ Rope Climbs x 2-3 ascents

L-Sit x 30-45 seconds

Supine Ring Row x 8-10 reps @ 2111

B.

Five sets of:

2-Position Snatch

(high hang, mid-thigh)

Rest as needed

240.

C.

Rich Froning Wedding Day Wod
6 rounds for time:
3 Squat Snatch (185)
6 Overhead Squats
9 Chest-to-Bar Pull-ups

D.

For time:

Row 1000 Meters

25 Pull-Ups

20 Alternating Pistols

15 Pull-Ups

10 Alternating Pistols

Results:
A) Complete
B) 185, 205, 220, 230(f), 235(f), 235, 240(f), 240 - boosh!
C) 12:32 - capable of MUCH faster.
D) 5:32

10:30 am

A.
Video shoot @ UNR campus

1:00 pm

B.
2 sets for times of:
100 Double-unders
10 Deficit Handstand Push-ups
Rest as needed.

C.

Five sets of:

Halting Clean Deadlift + Hang Clean + Clean

Rest as needed

D.

Three sets for times of:

Touch ‘n’ Go Power Cleans x 5 reps

Rest as needed

Goal here is to test different weights and determine what has to changed based on the load to make the movement as efficient as possible.

245.

4:00 pm

E.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)
Rest 2-3 minutes between sets

Results:
A) Muscle-ups, back levers, handstand walking, 135 lb hang power snatches (from a narrow bench), and pistols on a 10 ft stone ledge. Fun!
B) 2:59, 2:43 - DUs unbroken, HSPUs 6, 2, 2 & 5, 3, 2
C) 250, 270, 285, 300, 320 (Fail x 3 - fwarrrrkk!)
D) 185 X 9 sec, 225 X 10 sec, 245 X 16 sec (see video above)
E) 315 X 5, 365 X 3, 385 X 2, 405 X 1, 385 X 2 X 3

Sun(fun)day PR

485 Deficit Deadlift (4.5 in)

How I feel after tonight

There's nothing ironic about a straight shot to the mandible. Sorry to dislodge your $6 outlet shades and your American Spirit cig.

12:00 pm

A.
45 mins swim work

-some 25s, kickboard work, and SWOLF re-test

3:30 pm

B.
Every 30 seconds for 10 minutes (20 reps):
Power Clean X 1 rep

C.
For time:
150m uphill Tire Flip
10 Muscle-ups
-done wearing 20 lb vest.

6:00 pm

D.

4 rounds for time of:
10 Burpee Pull-ups
20 Box Jumps (32 in)

Results:
A) SWOLF score - 47 (PR)
B) 255 X 5, 265 X 5, 275 X 10
C) 8:10
D) 10:47 - box jumps were erratic first 2 rounds.

A fickle mistress...

7:00 am

A.

10X - 30 seconds hard run/30 seconds brisk walk
Rest 3 minutes. Repeat 3X
-Record distance for each 10X block.

11:30 am

B.
Five sets of:
Halting Clean Deadlift + Hang Clean + Clean
Rest as needed

C.

Complete as many rounds as possible in 15 minutes of:

Row 250 meters

25 Push-ups

Josh Everett 9 rounds + 129 meters, Rob Miller 8 rounds + 20 push-up, Kristan Clever8 rounds, Kevin Montoya 7 rounds + 19 push-up, Michael Giardina 7 + 241 meter. 

Post rounds completed to comments.

5:00 pm

D.
Airdyne – 45 minutes @ Z1

Results:
A) 1850m, 1830m, 1810m
B) 275, 300 (x), 285, 300, 315 (x) - didn't even attempt hang clean. CNS is fried.
C) 7 rounds + 40 meters (un-PR, fwark!)
D) 10.92 miles

New Years Day Training

5:00 pm

Complete as many rounds as possible in 20 minutes of:

5 Chest to bar Pull-ups

10 Wall ball shots, 20 pound ball

15 Kettlebell swings, 1.5 pood

Lindsey Smith 12 rounds + 5 Wall ball shots (14lb ball, 1 pood KB). Post rounds completed to comments.

Compare to 110509.

-12 rounds + 13 reps (PR?). Breathing and pacing felt good, but wall balls were a little errant. Pretty sure this is a 2+ round PR from my last attempt.

8:00 pm

Then I met up with James at EZ Air to jump around on some trampolines. Threw some back tucks, front tucks, gainers, a couple games of dodgeball, and one failed attempt at walking down the stairs on my hands.

 Attempt numero dos.