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Tag Archives: CF-Open

10/13/14
Week 5 – day 1 = done (minus rowing / time constraint)

Snatch: 8 x 2
snatch pull: 3 x3
squat: 6 sets
12 min AMRAP
– 12 HSPU
– 24 KBS (russian) 70# = 4 rounds + 7 HSPU

10/14/14
Week 5 – day 2 = done

clean: (185# x 2)4 — hang + high hang; (205# x 2)4 — full c&j + full clean
snatch grip DL (@41X1): (205# x 3)3
F.squat: (225# x 2)2; (245# x2)4
3 rounds / time
– 10 bar MU
– 15 HSPU (strict)
– 20 push press (135#)
= 8:43 (2 rounds… reaching muscle fatigue on OH work, so scaled)
** still lost a ton of strength OH while in Peru

10/15/14
Week 5 – day 3 = done

DL @ 315# x 3, 355# x3,3, 395 x 2, 385 x 2
– shortened last row
– metcons felt good but out of shape

10/17/14
Week 5 – day 5 = done

All lifts felt really good! EMOMs on the snatch and C&J

10/18/14
Week 5 – day 6 = done

10/20/14
Week 6 – day 1 = done
Snatch (hang + high hang): (155# x 2)4
snatch (full): (175# x2)3 — was failing a 1/2 reps here on all sets–still weak OH
Squat: 315#, 330#, 345# – 6 sets total

12 min AMRAP — from 2012.3 CF open (12 min vs 18 min)
– 15 BJ (24″)
– 12 push press (115#)
– 9 T2B
= 7 rounds + 1 BJ

row 1000 m easy

10/21/14
Week 6 – day 2 = done
* feels like I need a deload week soon

C&J (hang + high hang): (185# x2)4
full C&J + full clean: (205# x 2)4
Snatch grip DL (@41X1): (205#x3)3
f.squat (@41X1): (215# x 2)6

10 min AMRAP
– 20 snatch (95#)
– 20 snatch (135#)
– 20 snatch (165#)
– snatch (185#)
= 70 reps

10/24/14
Week 6 – day 5 = done
Snatch – work to heavy = 185#
C&J (emphasis on jerk) – work up in weight – 225#+
3 rounds
– weighted dips (90#) – 8,6,6
– deficit HSPU negatives
Squat @ 41X1 – (295# x2)5

10/25/14
week 6 – day 6 = done

DL: 315# x 3; 345# x 3,3; 375# x 3,3; 405# x 1
EMOM – 12
Min 1– 2 power cleans (185#)
Min 2– 2 power cleans + 2x unders time remaining
Min 3– 2 power cleans + 10 burpees over bar

Rest 5 then
3 rounds / time
– 25 wall ball (16# — gym doesn’t have 20#)
– 15 pullups
– 5 dips (@ 10X1)
= 6:40-ish

10/27/14
Week 7 – day 1
Snatch (hang + high hang): (160# x 2)4
snatch (full): (175# x2)4 — weight felt good; much better than last week
Squat: 315# — low back was very tight, only 2 sets
12 min AMRAP
– 30 cal row
– 30 burpees
– 30 cleans (135#) = 1 rnd + 15 cleans (165 reps)–slowed considerably on the cleans
rest a few then
row 1000 m – 2:00 pace

10/28/14
Week 7 – day 2 = done

10/30/14
Week 7 – day 3 (1 day late) = done/ modified

Jerk: 185# x 3, (205# x 3)4
OH Press: (135 x 3)5
Weighted dips (90#): 7,6,7
for time:
– 10 ground to OH (135#)
– 20 C2B
– 8 ground to OH (155#)
– 16 C2B
– 6 ground to OH (185#)
– 12 C2B
– 4 ground to OH (205#)
– 8 C2B
= 11:05

……..

11/7/14
Test day!
snatch = 200# (ties PR) — back to pre-Peru numbers
C&J = 245#
squat: (315# x 3)8

11/8/14

*** transition week 1 of 2 (also finals week) ***
3/17/14
A- untimed
– accumulate 2 min in L-sit or planche
– accumulate 5 min in various HS support positions
– shoulder mobility / strength

B- 6x (@ 2 min)
clean & jerk x 1.1 (205#)

C- Squat (rest/ need)
3 – 265 (75%)
3 – 280 (80%)
2 – 295 (85%)
1 – 315 (90%)
1 – 335 (95%)

D- 2x
row 500 m = 1:52 (drag at 8,6)
rest 3 min

3/19/14
A- accumulate
– 2 min plank
– 1000 m row
– 5 min various HS holds

B- F.squat (@ 2 min)
5 – 170
4 – 200
3 – 225
2 – 255
5 – 225 (only did 3, knee felt off)

C- snatch x full + hang
= 135#, 155 x 2, 165 x 3
Drop snatch
(135#x2)x 3

D- light work on bike

3/20/14
A- 4 rounds for times
– 5 MU
– 10 burpee BJ overs 26″
– 75 2x unders
* rest 3 min
= 2:17, 1:37, 1:50, 2:10

B- light thruster work

3/21/14
A- Open: 14.4
= 188 reps

B- jerk balance
155# x 3,3,3,3

3/22/14
row 500 m
25 burpees
200 m farmer carry (35# / each arm)
200 m walk w/ OH hold (35# / each arm)
25 box jumps (24″)
row 500 m
25 KB swings (53#)
row 500 m
= 17:02

*** transition week 2 of 2 ***
3/24/14
A- Squat (@ 2-3 min)
5 – 265
3 – 280
1 – 300
5 – 280
3 – 300
1 – 315

B- Snatch Grip Push Press (@ 2 min)
= 155# x 5,5,5,5,3

3/27/14
4-5 hour hike

3/29/14
15 min build to heavy snatch
= 190 (ties PR). 195-F (got it overhead and failed backwards)

15 min work on C&J
ended w/ 205# x 1 OTM for 6-8 min

3/30/14
1.5 hour stand up paddleboarding

3/3/14
A- 6x (rest/need)
f.squat x 1 (work to heavy single)
= 225×2, 245, 265, 275, 285, 300 (PR)

B- 20 min work to heavy C&J
– snatch pulls: 185# x 3, 205# x 3,3,3, 225# x 1,1
– work up to 240# C&J

C- 3 rounds for times
– 6 cleans (185#)
– 20 burpees over bar
* rest to 3 min total
= 1:17, 1:35, 1:50 ish ?

D- cool down

3/5/14
A- 5x (rest/need)
DL x 6 (@ 41X1)
= 225#, 225, 245, 245, 245

B- 3x for times
– 15 thrusters (95#)
– 15 C2B
* rest 90 sec
= 1:09, 1:09, 1:12

Rest 5, then
C- 3x for times
– 3 snatch (145# / ~75%)
– 15 box jumps (26″)
– 10 burpees
= 1:30, 1:50, DNF

Rest a few, then
D- for time
row 1000 m
30 sdlhp (55#)
50 sit ups
= around 7 min?

3/7/14
A- mobility work

B- 14.2
3 min – 2 rounds
– 10 OHS (95#)
– 10 C2B
3 min – 2 rounds
– 12 OHS (95#)
– 12 C2B
….
= 164 (14/14 + 16 OHS, 16 C2B)
* actually wasn’t too bad. Lower back mobility was killing me

C- 6x
Squat – @90 sec
3 reps (265# / ~78%)

3/10/14
jog with dog

3/11/14
A- 2x / untimed
– row 250 m
– accumulate 60 sec L sit
– HS hold 60 sec
– 25 pushups

B- 10 OTM
C&J x 1.1.1 (@75-80%) = 175# x 7, 185# x 3

C- light metcon
3 rounds
10 burpees over bar
10 C2B

D- 3x
row 500m
rest 1 min

NOTE: weak-ass WOD / felt like crap… likely carryover from weekend

3/12/14
A- 5x (@ 90 sec)
squat snatch x 5 (135#)

B- 3x (max reps)
– 60 sec – shoulder to OH (155#)
– 2 min – rest
= 14, 12, 11

C- 4 min AMRAP
– 10 dips
– 10 burpees over bar
= 3 rounds
* Note: 2 people on 1 dip station, so probably would have been 3.5-4 rounds

Rest 3 min, then
D- 4 min AMRAP
– 20 thrusters (45#) [sub for wall ball]
– 10 GHD sit ups
= 2 rounds + 20 thrusters, 4 GHD

3/14/14
A- warm up / mobility

B- CF Open 14.3
= 106 (3 rounds + 16 DL @ 275#)
* 3rd round complete at 4:53

C- Snatch
95 x 5
135 x 3
(155# (~80%) x full + hang) x 9

D- core work / cool down

3/15/14
A- 3x / untimed
12 GHD situps
8 GHD extensions
250 m row

B- 30 min OTM
power clean x 1
* work up in weight by 5-10# until miss.
* Then drop 10-20# and stay there
= 135#, 145, 155, 165, 175, 185, 195, 205, 215, 225, 230, 235, 240, 245-F, 245-F
= 225# x 15

C- Squat @ 2-3 min
5 – 280
3 – 295
1 – 315
5 – 295
3 – 315
1 – 335

D- 15 min OTM
min 1 – 6-8 HSPU
min 2 – 5 box jump offs
min 3 – 12 burpees

E – cool down / mobility

2/24/14
AM – Squat (@ 2-3 min)
4 – 235#
3 – 265
2 – 285
1 – 300, 315, 335, 350

PM – soccer game

2/26/14
A- Split Jerk (from floor) (rest/need)
3 – 135 (~55%)
3 – 160 (~65%)
3 – 185 (~75%)
1 – 190 (~78%)
1 – 205 (~85%)
(1 – 220 (~90%))X 2

B- 5 min AMRAP
burpee box jump overs (26″) = 60 reps
* compare to ??

Rest 5 min, then
C- 5 min AMRAP
– Clean (165#)
– Jerk (165#) = 18 combined / 36 reps

* missed “D” due to time constraint

2/28/14
* note: workout was odd / light as main gym was closed
A- core and gymnastics work
– back extensions, sit ups, planks
– handstand holds
– handstand walking
– candlestick rollups

B- 6x (@ 90 sec)
Squat x 3 (275# / ~78%)
= done

C- EMOM – muscle ups x 5
5 min, then 1 min of 3 MU

3/1/14
A- CF open 14.1
= 288 (6 rounds + 18 2x unders)
* 11.1 score was something like 5 rounds (~<= 225 reps)

B- 6x OTM
– squat clean x 4 (185#)

C- row 3000 m (nice and easy)

2/3/14
A- F.squat x 2 for 7 OTM
= 245# / 85%

B- Press – 5×5 @ 125# /80%
rest 2 min b/w sets

C- work up on push jerk 8-10 min
to (205# x 2)x3

Evening – soccer game

2/5/14
A- 2x / untimed
– 10 kipping HSPU
– 10 candlestick rollups
– 8-10 GHD ext (3011)
* focus on movement efficiency / technique

B- 5 min ARMAP
1 – clean (225#)
1 – Muscle up
2/2, 3/3 …
= 3 rounds + 4 cleans (long walks b/w movments)

REST 5 MIN, THEN:
C – 5 MIN AMRAP
– 3 snatch (135#)
– 6 T2B
– 9 BJ (24″) = 4 rounds + 6 T2B (long walks b/w movments)

REST 5 MIN, THEN:
D – 5 MIN AMRAP
2 – thrusters (135#)
2 – burpees over barbell
4/4, 6/6 …
= 8/8 + 1 thruster
* really started slowing down on thrusters in round 3-4

E –
row 2k (easy pace) ~= 8:20
stretch / mobility

2/7/14
A- 10 min AMRAP (Open 11.4)
– 60 bar facing burpees
– 30 OHS (120#)
– 10 MU
= 108

B- Squat (@ ~2min)
6- 235
4- 270
2- 300
1- 320
2- 300
4- 285
6- 255

2/8/14
A- 3x / untimed
– HS walk – 10 m
– skin the cat x 5
– GHD extensions (30X1) x 8

B- for time:
5 – ground to OH – 205#
10 – ground to OH – 185#
15 – ground to OH – 135#
20 – ground to OH – 115#
= 8:43 (should have scaled a bit)

rest 7 min then
C- 7 min AMRAP [7 min of open 12.1?]
– 30 double unders
– 15 snatches (75#)
= 4 rounds + 30/5

D- row 1500 m, stretch

3/25/13
A- Skills x 3 rounds
– HSPU w/ kip x ~4-8
– Dips w/ kip x ~10-15

B- 3 rounds (12 min cap)
– 10 clean (135#)
– 10 C2B pullups
– 10 DL (225#) –change weights
– 10 HSPU
– 10 burpees = 2 rnds, 3 HSPU

C- row 250m x 4 on 2:30

3/26/13
A- squat 2-15-2-15-2 (on 2 min)
245#-135-275-135-275-135

B- 2x max rep f.squat (135#) on 3 min
= 20-15

C- 8 min
8 c2b pull ups
8 over bar burpees

3/27/13
A- 3 rnds untimed
10 T2B
50 2x under
handstand walk

B- 15 min snatch work

C- 10 min
10 shoulder to overhead 115#
10 pull ups = 8 rounds

3/29/13
Open Wod 13.4 = 76 – failing on T2B

3/11/13
6 x squat clean, hang squat clean
– 155#, 185, 185, 205, 205 (1rep), 205 (1rep)
then 4 rounds
– 5 power clean (135#)
– 5 front squat
– 5 jerk
– 5 bar muscle ups = 14:09
* didn’t complete last 3 MU. Tweaked shoulder on rep 17

3/12/13
20-25 min skills
– dips, TGU, HSPU
then
21-15-9
– squat jumps (sub for wall ball)
– T2B
– box jump (24″)
– KBS (53#) … want to say sub 730, didn’t record

3/13/13
yoga; 3 mi run

3/14/13
CF Open 13.2 = 270
post- skill work on rings

3/18/13
yoga

3/20/13
yoga

3/23/13
CF Open 13.3

3/5/13
15 min work on snatch: (135# – 155# range)
then
5 rounds
– row 250 m
– 5 OHS (135#) = 8:09

3/6/13
5k run

3/7/13
CF Open 13.1
= 151 (to 1 rep on 165# snatches)
vs goal: 155

3/8/13
?

3/9/13
20 min work on ring muscle ups
then OTM for 15 min
– 5 DL (225#)
– 5 HSPU (first 8 min only)

3/12/12
F.squat: (185#) 5 x 5 on 1:45
planche, hold 20 sec
DL: (315#) 5×3 on 2:00
split jerk (technique – work on getting under bar)
-(135#) 5 x 2

3/13/12
5 min AMRAP
-20 double unders, 20 sit ups = 6 rounds
then:
20 double unders every 40 sec (rest in extra time) -8 rounds
post: stretch

3/14/12
light wod

3/17/12
CF Open 2012.4 = 240 (3 failed muscle ups)

3/19/12
light wod, stretching, technique work on muscle ups

3/21/12
1/2 murph with 25# weighted vest
-run 800 m
-50 pullups
-100 pushups
-150 squats
-run 800 m = 24:00

3/22/12
C&J:
-135# 5,5,5 (90 sec)
-155# 3,3,3 (90 sec)
-175# 3,2,2 (2 min)
post: 2 rounds
-15 KtE
-15 back ext
-15 sec planche hold

3/23/12
“Annie” = 3:44
post – work on muscle ups (20 min)

3/24/2012
CF-Open 2012.5 = Fran Ladder
105 reps

3/25/12
Squat: 225# x 5, 245# x 5,4,4,4
weighted pullups: (25#) x 5,5,5,5
turkish get-up (35#) 2,2,2,2,2
-stretch

2/27/12
skill: turkish get ups
Squat- 225# x 5, 245 x 4, 255 x 4,4,4,4
Press: 115# x 3,3,3,3

2/28/12
skill- L-sits (short skill portion)
WOD:
-12 power cleans (165#)
-run 400m
-9 power cleans
-run 400m
-6 power cleans
-run 400m = 9:52

2/29/12
7 min:
-7 pullups
-14 box jump (24″) = 9 rounds, 8 box jumps
PM – Yoga

3/1/12
DL: 315# – 10 x 2 on 2min
Snatch:
3 x hang, high hang, dip drive (95#, 95, 115)
8 x hang, high hang (115#, 135 x 7, 145)
power, power, power (145#)

3/3/12
CF-Open 2012.2 = 60
(dropped at 165# x 2)