RWA

Running with Angie:
100 pull-ups
Run 1 mile
100 push-ups
Run 1 mile
100 sit-ups
Run 1 mile
100 squats
Run 1 mile
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Time = 37:49. No pull-up bar, so I was forced to leave these out. If done rx'd it would probably add 5-8 minutes to my total time. Splits as follows
6:24
4:20 (push ups)
6:18
3:30 (sit ups)
6:47
2:45 (squats)
7:02

Time could have been a little faster, got slowed down because I grabbed my dog in between to take him on the runs. Didn't make a huge difference because the little breaks probably made the runs faster which makes it even out. Felt really good about this workout overall, the push-ups were the worst part probably, I was able to do the squats almost unbroken which I was pretty happy about.

RINGER

Warm Up: 40-30-20-10 double-unders, weighted sit-ups (45#)
Strength: work to 3RM Weighted Pull-ups
Stamina: 15 x WPU @ 3RM, 75 x ring push-ups, row 2,000M
Work Capacity: AMRAP 20
3 muscle ups;

5 Thrusters (105#)
Durability: 3 mile run at moderate pace. Active stretch

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1. rx'd. Did high singles for the 40-30-20, then tried doubles for the set of 10, took me 4 sets

2. 45

3. rx'd @ 44#. Skipped the row due to time

4. 6 total rounds + 3 rounds of thrusters. I was really excited to do this workout, because I've been feeling good about my muscle-ups. It was awful though. Almost fell through on the first round and I think it got into my head, shoulders just weren't feeling up to it.

5. rx'd after about 30 minutes rest. ~6:50/mile pace

Birthday Workout

79 Pullups
79 Push-ups

79 GHD Situps

79 Box Jumps
You may partition as needed. Every time you break a set – go run 100M.

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Time: 16:30. Felt good about this time till I saw some other people do it. I think working out on my own really hurt me on these, because I didn't push quite as hard as I could have on every set, instead I tried to pace myself. Ended up running a lot more than I should have. Oh well. All in all this was a really hard workout, really enjoyed it

Row/Run II

early afternoon

3 rounds for time:

Row 500m

Run 400m

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Time: 10:49. Much better than earlier. The runs felt stronger, and I did the rowing on a running clock which probably saved a little time.

Row/Run

morning

3 rounds for time:

Row 500m

Run 400m

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Time: 11:23. Rowing splits were 1:51.7, 1:52.0, 1:53.6. Not sure about the runs. Could have gone faster, but I had to reset the rower in between. I'm going to do this again later and try for sub-11

OHS/FS/BS

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

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OHS: 45x5, 95x5, 115, 135, 145, 155, 160 (PR)

FS: 135, 155, 175, 185, 205, 215, 225 (PR)

BS: 135, 185, 205, 225, 235, 245

Happy with the OHS and Front Squat, but my back squat has been dropping. I'm getting back to doing the sealfit workouts next week, so hopefully the added strength aspect will help.

The Countdown, DL/T2B, Max Snatch

8 rounds for reps
On a 2 minute countdown complete:
200M Run
Max # Deadlifts / Max # Toes 2 Bar
1 min Rest
Coaches notes: Rx DL = 185/135, alternate between DL & T2B each round. Score = Total # Reps.
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DL (27, 22, 22, 22) T2B (22, 21, 18, 19)
Total: 173

Tried to go semi-easy on the run so I wouldn't be toasted on the others, felt good on the deadlifts. Broke them up into sets of 5, ending with a max set. Grip was tired on the toes to bar, and I couldn't get a good rhythm so I had to stop my swinging pretty often. Concentrated on controlling breathing during the rests, and I think it made a really big difference.


Work up to 1RM Snatch
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125. Tried a few times at 135, but I just couldn't mentally get myself to drop under it. Did a good amount of reps at 75-95 to practice dropping under it and catching the weight rather than power snatching it

Weighted Pull-ups

early afternoon

Work up to 3rm pull-ups
bwx5, 12, 15, 18, 23, 28, 35, 40, 45 (3rm)

5x3 @ 40#

Felt strong on the pull-ups especially after rowing and pull-ups yesterday, and how bad my arms felt afterwards. Doing another workout this evening

Jackie

Crossfit Benchmark Workout - Jackie

For Time:
1000m Row
50 Thrusters @ 45#
30 Pull-ups
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6:53. Solid time. This was the top time for the day. I didn't feel out of breath while I was rowing, because I stayed at a pretty steady slow pace, rather than going all out (~3:40-50/1000). But as soon as I started the thrusters I was gassed. Could have gone a little faster on them, it's all mental with such a light weight. The pull-ups I broke into 3 sets, so I could have done better on those as well

Filthy Fifty

Crossfit Benchmark Workout - Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 21:40. Not great. 2 minute PR over last time, but I should have done a lot better. The burpees absolutely destroyed my time, and I can't do double unders so I had to sub tuck jumps.

Rest Day

Working all day, no time to work out. Still extremely sore in hamstrings and glutes

Max Pull-ups, Press

Kipping Pull-ups, max reps: 40. PR
Press: 45x5, 65x5, 75x5, 95x3, 105x3, 115x1, 120x1, 125x1

Happy with the pull-up number. This is a PR by 14, but it's also the first time I've really tested them. My grip ended up giving out before my pull strength

Press is the usual story. Felt a little stronger on 120 and 125 than I usually do, so I guess that's some kind of progress, but not much.

BS, HS Walk

5 rounds for time:
135# Back Squat, 20 reps
20m Handstand Walk
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This was a lot harder than it looked on paper. I got my first and last sets of squats unbroken, the last one with a lot of breathing in between. The best I got on the walk was probably 4 steps. Need to work on getting comfortable with the kick up, I feel like I'm holding back on it for fear of flipping onto my back.

1RM Clean & Jerk, Box Jump

Work up to 1RM C&J:
45x5, 95x5, 135x5, 155, 165, 175, 180, 185 (fail x 4), 185 (new PR)

Work up to 1RM Box Jump:
35, 36, 38, 40, 42, 44, 46, 48, 50 (tied PR)

DH Pull-ups: 3x10

Grace

Crossfit Benchmark Workout - Grace

30 Clean & Jerk for time @ 135
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Time: 4:46

This was hard, but in a different way than I thought it would be. My legs were smoked by the end, because I was using a split jerk. As usual, it was the overhead (jerk) that killed me. I did power cleans for the majority, dropping into a little bit of a squat as I fatigued. I really had to push to get it up at first, but I switched to a split jerk and it made it a bit easier. If anything it was good practice for the split jerk, which I could use some work on anyways. I felt a lot more stable dropping into it as I progressed through the workout

Fight Gone Bad

Crossfit Benchmark - Fight Gone Bad:

Wall-balls: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
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Total: 353 (140, 118, 95) PR by 25 points. I was totally crushed by the last round, probably went out too fast on the first one. This is definitely one of the hardest workouts from a mental standpoint, because I wanted so bad to just stand around and catch my breath, but had to push through it

Scoring Breakdown:
WB (33, 25, 22)
SDHP (28, 21, 20)
Box (40, 36, 20)
PP (25, 20, 20)
Row (14, 13, 16)

Pull-ups, 5x800

evening

5 sets of DH pull-ups for max reps:
18, 11, 8, 8, 7.

5x800m run w/90s rest (try to keep within 5 seconds of each other):
3:03, 2:59, 3:00, 3:02, 3:02


Pleased to still get 18 for my max set on the pull-ups, but I'd like to get the following ones a little higher. Preferably all at least double digits. These are the first ones to increase though, so it shouldn't take too long.

For a max score on the PFT I have to do 3 miles in 18 minutes (6/mile), so that was what my goal was on the 800s. They all felt pretty good, and I was glad I as able to stay on my pacing. I used the watch to check 200 splits so I could make sure I stayed on, but by the end I had a pretty good feel for how fast I should be going.

Deadlift

early afternoon

Work up to 1rm deadlift
45x5, 95x5, 135x5, 185x5, 225x3, 315, 365, 385 (fail x 3)

Wasn't really feeling it on the deadlifts today. Probably shouldn't have gone for a max since I just did it a week ago, but my workout partner was dl'ing so I thought I'd try for 400

Pull-ups: 3x7. Just thrown in in between sets of dl

OHS, Short Metcon

Afternoon

1. Work up to 1rm OHS
2. 10-9-8-7-6-5-4-3-2-1 of Squat Clean (light), toes to bar
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1. 155. Really happy with this, it's a big improvement over my last max. In the end the limiting factor is definitely my overhead strength. I didn't have any problem squatting the weight, but it was really wobbly at first when I lifted it, and I had a lot of trouble finding the sweet spot to hold it.
2. rx'd with 125#. Did the toes to bar lying on the ground and lifting my legs and upper body because my hands are shredded from Cindy last night.

Pressing

Early workout:

1. Work up to 1rm Press
2. 4 rounds of: 3 press @ 90%, 2 rope ascents, 50m buddy carry
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1. 120
2. rx'd @ 105 for presses. Subbed farmers walk with 2x 2 pood kettlebells

Disappointed in the press numbers. I'm going to keep working at it though and hopefully make some progress. The rope ascents were pretty hard, but I enjoy these. Need to add them to some more workouts