1/22: Crossfit WOD - Heavy and "Jackie"

Warmup:
Burgener

Skill:

1) muscle snatch: max
Result: 145 lb
2) jerk up to 80%
Result: 185 lb
3) snatch push press + OH squat: max
Result: 185 lb
4) rack snatch balance: max
Result: 170 lb

WOD:
"Jackie"
1000m row
50 barbell thrusters (45lb)
30 pullups
Result: 7:51

Did not feel well doing Jackie. I will do again soon and should get in the 5 minutes.

1/20: "Tabata This"

Warmup:
Burgener

WOD:

1)Max bench w/3 boards
Result: 245

2)"Tabata This" Tabata Row
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up
There is a 1 minute rest
between rounds.
Result: 538 reps

1/19: Rack jerk

Warmup:
Burgener

WOD:

1)For time:
50 KB sits, 55/35
50 GM, 95/65
Result: 3:15

2) pwr clean+fs+pp: 1+1+1,
take to a heavy pp. when the
pp fails you are finished.
Result: 205

3) rack jerk behind neck: go
for a record.
Result: 235

1/18: Deadlifting

Warmup:
Snatch progressions with 45lb barbell

Skill:
Barbell jump from knees to feet
Result: 155lb

WOD:
4 rounds of:
5 deadlifts (315lb)
10 burpees over the bar
15 GHD situps
Result: 10:04

Just an FYI, DO NOT do barbell jumps outside of a cage. I learned my lesson.

1/17: Crossfit at home

Warmup:
5 minute run on treadmill

Skill:
Back squat 5x5
Result: 225-275 lbs

WOD:
AMRAP 20
5 squat cleans (185 lbs)
10 pushups
15 (each side) 20lb med ball twists on floor
Result: 10 + 1 clean

1/12: Heavy OH Squat (PR!)

Warmup:
Burgener

WOD:
Work up to 3 reps of 75% of 1RM squat snatch
Work up to 3 reps of 75% of 1RM clean & jerk
1RM OH squat
1RM heave snatch balance
Result: 205 lb OH squat.

Me doing 195lbs

Me doing 200 lbs.

1/9: "Eva"

Warmup:
100 DUs
Dynamic stretching

WOD:
"Eva"
5 rounds of:
800m run
30 KB swings (2 pood)
30 Pullups
Result: 41:20

1/8: Max snatch/clean

Warmup:
2 minutes double unders
10 GHD situps
10 back ext.
Burgener with 45lb bar


Skill:
3 position snatch 3×3 up to 75% 1RM
Max snatch x3
Result: 185 lb max


Video of one of the snatch sets.

3 position squat clean 3×3 up to 75% 1RM
Max squat clean x3
Result: 235


Mobility WOD:
10 minute squat hold

1/6 Crossfit WOD

Warmup:
Burgener

Skill:
ME Floor Press
Result: 245

WOD:
AMRAP 20 of:
10 SDHP (95lb)
10 triangle pike pushups
15 CCCT rollouts
Result: 10 min AMRAP, 5 rounds +1 pike

1/2: CrossFit GB Rowing

Warmup:
"Joe"
5 rounds of:
15 seconds jumping jacks
15 seconds squats
15 seconds mountain climbers
15 seconds squat jumps

WOD:
10 rounds of:
Row 125m AFAP
Rest 90 secs between each round.
Result: Fastest round - 20.1 sec.

1/3: First CCCF WOD of the year

Warmup:
Burgener, dynamic stretching

Skill:
DE pin bench (concentric) at 75%. Slowly go down 3 sec, blast up as fast as possible.
Result: 205 lb

WOD:
5 rounds for time of:
10 kb swings (70 lb or 2 pood)
10 Handstand-pushups (HSPU)
10 box jumps (32")
Result: 10:50

12/31: "Ungraceful Fran"

Warmup:
Burgener, dynamic stretching

Skill:
Front Squat (2x10) For form.

WOD:
"Ungraceful Fran"
Reps 15-12-9
Thrusters (135 lb)
Pullups
Clean & Jerk (135 lb)
Result: 10:07