PEARL HARBOR

1: 3 rounds AFAP: run 400M, 20 x KB slasher (55#, 10 ea side), 10 x Goblet Squat (55# KB)
2: Work to 1RM Bench Press
3: 10 Rounds for time:
10 x Dead Lift (185#)
10 x Burpees
4: Chipper:
20 x Bench Press @ 90% 1RM
Row 2,000M
125 Push-ups

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afternoon

1. rx'd

3. WC - Time 16:32. The burpees definitely killed my time on this one. Was able to do all the deadlifts unbroken, but just felt like I couldn't catch my breath while doing the burpees

evening

2. Work up to 1rm Bench Press: 210 (PR). Really impressed with this considering I haven't done ANY benching in probably 5 months

4. rx'd. 20 x Bench Press @ 185#

Ran a mile on the treadmill at 1.0 incline and 6min/mile pace, rower was broken at the Y.

125 push-ups

Squats, Oly Lifting, 7/7/7

Back Squats:

work up to 3x5 - 215

Full Clean:

Form work. Worked up to 165 with a lot of work at lower weights

Snatch:

Form work. Worked up to 125 with a lot of work at lower weights

Short met-con:

AMRAP 7

7 Wall-ball (20#)

7 Burpees

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9 rounds. Maybe 10, I lost count. Did my best to keep moving the whole time, this workout is a killer though if you really go all out

DL/Lunges, assorted skill work

early afternoon

Work up to 1rm Deadlift

95x5, 135x5, 185x3, 225x3, 275x3, 315, 365, 385 (f), 365

5 sets of 3x315 DL, 20 weighted lunges (36#)

Didn't feel too strong on the deadlifts today. 365 went up somewhat easy, form felt pretty good. But 385 didn't even move off the ground. I didn't want to push it too hard so once I felt my back start to go I didn't pull anymore. Overall not too bad

evening

Assorted Skill Work

Max burpees - 1 minute: 27

Max l-pullups: 12

Work up to 1rm front squat: 95x5, 135x3, 155x3, 185, 205, 225, 245 (f), 235 (f)

Max # push press (95#): 30

500m Row for time: 1:34.5

Pretty good session overall. I'd like to get 30 burpees eventually, and I think I could if I hadn't eaten right before...they were literally BURPees. Tied my PR on the front squat, and might have gone higher but I started losing my back stability at the higher weights, probably due to the deadlifts. I've got to check but I think this is close to my PR on the 500m row, I made the mistake of slowing up at the end thinking my stroke was going to carry me through the end, which might have cost me a little time, and I was definitely less tired this time than after my last 500, which is good. I was definitely going at a lower stroke rate, and concentrating on stronger pulls.

Deck of Cards

Deck of Cards for time:

Hearts = Burpees
Spades = Squat jumps
Clubs = Mountain Climbers (4 count)
Diamonds = Clapping push-ups
Jokers = 400 meter sprint
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Time: ~25-30 minutes. I was using a stopwatch on my computer, and it died mid workout. This was really hard. The mountain climbers were a bear, I definitely underestimated them. Doing workouts like this really helps my burpees though, because they're almost completely mental, just being able to keep moving, and when I do them in smaller sets I can keep going unbroken, which build up that mindset.

Burpees, 1 arm snatch, DU

AMRAP 14 minutes:
7 burpees
14 1-arm snatch (40# DB)
21 double unders

5 rounds. This was completely because of the double unders. At least half of my time was spent jumping rope, and failing double unders. I'm going to add these in a little bit in my warm-ups, but at this point I'm not particularly worried about it. I've made such little progress since I've started that they seem like more skill work than actually providing any benefit to my workouts.

Max Snatch, OHS/Burpees

1RM Snatch: worked up to 120. Still don't have very good form on this, but it got better during the workout. Need to get more explosive at the top, focus on punching the weight up at the top

22-15-9 Overhead Squat @ 95#, Burpees: 8:31. I think the burpees were tougher on me than the OHS, just wasn't feeling it today. The OHS felt fairly good, need to work on the depth though with weight.

Burpees/KB Swings

morning

Partner workout, 7 rounds of 7 burpees/7 KB swings (2 pood). One person does a round while the other rests, and then switch off.

Time: 8:50 (for both people). The 2 pood swings were pretty hard, that's the first time I've ever used one for a workout. Burpees felt surprisingly good, or as good as burpees can be.

Affiliate Workout

Afternoon

Today we did the final workout from the 2009 Crossfit Games Affiliate Cup

75 Squat Cleans-------------scaled to 50 (135#)

150 Toes-to-bar------------------------100

150 Box Jumps-------------------------100 (24")

75 Thrusters----------------------------50 (95#)

35 Muscle-ups--------------------------20

150 Burpees-----------------------------100

150 Double-unders---------------------100

300 Walking Lunges-------------------200 (35# plate overhead)

The workout was originally intended for teams of 4, but we scaled it back for a team of 3.  This was a great workout because of the variety.  I was able to do a few of something, and then when I got tired, I could switch over to something else, and just chip away at it that way.  Our team did pretty well.

I need to practice my double-unders, I could only get like 1 or 2 at a time and then smack myself in the back with the rope, it looks like somebody whipped me.  Same with the muscle-ups, I can get 1 pretty reliably, but not a lot more in quick succession

Step-ups, Pistols/Burpees/KB Swings

Single-leg practice

Warm-up: Tabata Row - 20 on: 10 off x 8

1. Step-ups - 3 x 6 (each leg)

2. Pistol practice

3. 5 rounds for time of:

3 pistols (each leg)

7 burpees

9 KB swings (55#)

Warm-up: 912 m, PR

1. 3 x 6 @135

2. Pistols on gradually reducing box until done strictly

3. 6:09 - pistols done onto medicine ball