Endurance -- C2 Rower

2-3-4-5-4-3-2 min pyramid / 2 minute rest between each.

Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece.

A: For Time:
15 Thrusters @ 95lbs
30 Calorie Row
200 Singles
30 Calorie Row
15 Thrusters @ 95lbs

Push the pace. This should hurt.

9:04

B: Stamina
4 X 35 HS Shoulder Taps. Rest as needed between sets.

All sets completed as prescribed.

C: Accessory
Tabata DB Overhead Hold @ 12.5lbs
3X20 Weighted Hollow Rocks (6lb bar overhead)

A: Strength
1) 4X3 Strict Press + 5 Push Press -- work to max set; rest 2:00 between sets
2) 1X3 Strict Press + ME Push Press -- use heaviest load from #1

115-135-145-150
Could not get a single rep at 150 for part #2.

B: Stamina/Skill
5 Rounds:
0:30 ME Row on C2
0:30 Rest
0:30 HS Shoulder Taps
0:30 Rest

Round	Meters Rowed	HS Shoulder Taps
1	133	30
2	130	20
3	125	25
4	125	22
5	127	24

C: Tabata Evil Wheels
Best: 7
Worst: 5

For time:
50 Calorie Row
40 Pistols (alternating, 20/leg)
30 Box Jumps (20" box)
20 V-Ups
100 Singles
20 V-Ups
30 Box Jumps
40 Pistols
50 Calorie Row

24:37

1. Weightlifting + Gymnastics Conditoning
OTM x 6 - 1 Snatch (90%)
Rest 2:00
OTM x 6 - 1 Clean  (90%)

135X2--145--150--155(F)X2
155--175--185--195(F)X2--185(F)

Notes: Grip was smoked by end of this. Testing close to 1RM should be done with Rogue bars only; the Y bar is too skinny and grip feels off.

2. Conditioning
3 Rounds:
Every 0:90 complete,
100m sprint
30 KB Swings, 40lbs.

Notes: 10 burpee penalty for any round not completed within 0:90. I took two penalties -- 30, 23 & 26 KB Swings completed.  <30 .="" 30-23-26="" are="" completed="" form.="" nbsp="" on="" overhead="" rounds.="" run="" strong="" swings="" true="" were="">

7 Rounds:
7 Power Snatch @ 75lbs
Sprint with Slam Ball

Notes: Rest 1 minute between rounds. Tried to push it on the runs. Run was roughly 65 yards (down and back at cul-de-sac outside home).

2016 Crossfit Games Event #9 -- The Separator

For time:
12 strict handstand push-ups
175-lb. back squats, 15 reps
20 burpees
9 strict handstand push-ups
155-lb. front squats, 18 reps
20 burpees
6 strict handstand push-ups
135-lb. overhead squats, 21 reps
20 burpees

The loads have been decreased to keep the intensity high for the intermediate athlete. Find a load that allows the back squats to be completed unbroken. The front squats and overhead squats should be completed within 2-3 sets. All barbell movements can be taken from floor. The ring handstand push-ups have been changed to strict handstand pushups against the wall to develop the strength and stability necessary to eventually execute them on the rings. Strive to finish this workout under 16 minutes.

HSPU Biathlon

400m Run
18 HSPU
400m Run
15 HSPU
400m Run
12 HSPU

12:25
 
Notes: Each time the athlete breaks a set of HSPU they must run a 200-meter lap. All reps and sets done unbroken. Workout was at No Excuses, run to neighborhood entrance and back. This is a a twist on 2014 Games event Muscle-up Biathlon.

For time:

50 slam balls

25 slam ball sit-ups

220m sprint with slam ball

 

There is a 10 minute cap for this workout. 

 

6:47 

 

Notes: 25lb slam ball used for all parts. Run was goalpost to goalpost at Penn's Grove football field. 

 

Crossfit Masters Event #1 - California Club
For time:
 8 deadlifts (365 / 255 lb.)
 40 GHD sit-ups (women to 6-inch box)
 80 double-unders
 4 rope climbs
 80 wall-ball shots (20 / 14 lb.)
 4 rope climbs
 80 double-unders
 40 GHD sit-ups (women to 6-inch box)
 8 deadlifts (365 / 255 lb.)

Notes: Scaled as follows:
 8 deadlifts (245lb.)
 40 v-ups
 150 single-unders
 12 pull-ups
 80 wall-ball shots (15lb.)
 12 pull-ups
 150 single-unders
 40 v-ups
 8 deadlifts (245lb.)

50 Calorie Row
-then-
40-30-20-10-20-30-40 reps of:
Air Squats
Sit-Ups

Squat Clean Pyramid
For time:
10 squat cleans (245 / 165 lb.), by 2:00
8 squat cleans (265 / 180 lb.), by 4:00
6 squat cleans (285 / 195 lb.), by 6:00
4 squat cleans (305 / 205 lb.), by 8:00
2 squat cleans (325 / 215 lb.), by 11:00

Hang Squat Cleans + Front Squats
1+4x2
2+3x2
3+2
4+1
5+0

Finished with 50 Evil Wheels

Notes: For A, scaled weights to 135-150-165-175-185. Did power cleans, not squat cleans. Finished in 8:00 even; next time should be with squat cleans.
Used 155lbs for B.

AMRAP 10:
10 Double Arm Battle Rope Slams
10 Jumping Lunges
10 Pushups
10 Mountain Climbers

8 Full + 1 Lunge

On the Concept 2 rower:

Row 500m, Rest 1:00

Repeat for a total of 6 rounds

Total Time: 11:49.1

Best Split: 1:57.0

Worst Split: 2:00.2

A: OT 3:00 X 8:
3 L-Pullups
5 Deadlifts @185lb
7 HSPU

B: EMOM 12:
ODD: 50 Singles
EVEN: 25 HS Shoulder Taps

For Time:
50 Calorie Row
50 V-Ups
50 Calorie Row
50 Hollow Rocks
50 Calorie Row
50 Situps

*There is a 20 minute cap.

19:54

Notes: Row averaged 3:15 and 800m. 

Death By 10 Meters
With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, and so on, continuing to add 1 sprint each minute until you cannot complete the required number of 10 meter sprints in the given minute.

* Touch the line for each 10m sprint except the last sprint

Score total rounds and sprints in the last round completed.

13+6

Ran at Penn's Grove Football Field.

1. Snatch
"Isabel" 30 Snatches for time, 95
2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing
3. Squat
3×2 Back Squat, across

A: 2:42. This was my slowest Isabel time recorded. I have usually been under 2:20. However, this week has been a lot of volume, my shoulders and traps are both smoked.
B: 145-165-175X3. This is still an exercise I am trying to get comfortable doing.
C: 255. Got to parallel for each rep, need to improve comfort with heavier back squats.

80 Calorie Row
40 HSPU
80 Calorie Row

Note: Row was approx 1275m & 5:20. Did not keep time as WOD was supposed to include deadlifts rather than 2nd row, however, both platforms were in use during my workout.

20 Calorie Row
30 Burpees
40 Two-Arm DB G2O, anyhow @ 30lbs
50 T2B
100m OWL @ 45lbs
150-foot sprint

Note: Sprint was down and back full court at YMCA.

2016 Crossfit Games Events 4&5 Masters Division
A: For Time:
22 T2B
22 Clean & Jerks @ 95/65lb.
160m Shuttle Sprint
Time cap: 5 minutes

Event 5 begins 1 minute after Event 4.

B: 1-rep max clean and jerk
Time cap: 5 minutes

Notes : Used womens rx'd weight for clean and jerks. Shuttle was longways on YMCA basketball court. Ran down and back twice. Best lift for part B was 190lbs, matching a PR!

2000m Row
50 Pistols
30 HSPU

Notes: Row was done at 2:03/500m pace. Pistols 20-15-15 (strong) and HSPU 10-10-10. 

Conditioning
Complete 8 rounds:
1/2 Gasser
*Rest 45 seconds between rounds
*Starting on the sideline the player will run down to the opposite sideline, plant and sprint back to the sideline. This will constitute 2 trips sideline to sideline or 106 yards.

A: Double Grace

60 Clean & Jerks, anyhow @ 95lbs

7:11

B: 
3x12 Hollow Rocks +10s Hollow Hold
3x12 Evil Wheels

Crossfit Open Workout 16.5

21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees (bar facing)

Men use 95 lb.

Notes: Did not keep accurate time for this event. Heart rate was jacked throughout; rest periods were TOO long. Went deep into the 16.5 pain cave.

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Notes: Workout at No Excuses. Scaled as follows:
155lb deadlift--burpees-44lb KB swings--200m run

Finished 5 full rounds + 50m run (to Walsh mailbox)

A: 3X6 Weighted Pistols @ 36-pounds

B: 6RFT:
135-pound Front Squats, 3 Reps
24" Box Jumps, 6 Reps

Must clean bar from ground.

Handstand Complex
20s Handstand Hold + 10 HS Shoulder Taps

Metcon (Time)
4x
500m Row + 50 Double Unders (2:1 Singles)
REST 2:00 between sets

Splits were 1:51.4--1:49.6--1:56.6--1:57.0 for each 500m.

Accessory
V-Ups 3x12
Hollow Hold 3x20s

3 Rounds for time:
10 OHS 95#
50 Double Unders (3:1 Singles)

6:27

A: Handstand Complex - Three Sets
10s HS hold
5 HSPU
10 HS shoulder taps
10s HS hold

Rest as needed between sets.

B: For Time
20 HSPU
40 Pull-Ups
60 Pistols

Subbed TRX Ring Rows for Pull-Ups. Need to stop ducking high rep pull-ups in a workout and just do them.

A: Power Snatch
Every other minute on the minute x 8 (15min):
3 Touch-and-Go Power Snatches

Notes: Start at about 50% (of your best power snatch) and work up to a heavy load across the 8 sets.

65-85-105-115-125-135-135-140lb. The last set was 3x press-outs, but still made all lifts. 

B: For Time:
5 Deadlifts
50 Double-Unders
5 Deadlifts
40 Double-Unders
3 Deadlifts
30 Double-Unders
2 Deadlifts
20 Double-Unders
1 Deadlift
10 Double-Unders

Notes: Today's Deadlift in the metcon is meant to be a heavy stimulus, so scale accordingly and use upward of 80% of your 1RM. These will be done unbroken on the fast end, but breaking them up quickly is appropriate if you have trouble organizing touch-and-go reps at high loads. In either case, be sure to keep a neutral spine and load the hips on the decent if performing touch-and-go reps. The scaling option for dubs is 2x singles.

Used 235lb for the deadlift. Time was 4:55 with 2:1 singles.

9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3688 meters rowed
Best Split: 1:58.4
Worst Split: 2:05.3

1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9:  1 Power Clean at 75%
B. At the 12:00
EMOMx9:  1 Power Snatch at 75%
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time

Notes: This was 145 for the cleans and 115lb for the snatches. Deadlifts were at 155lb -- all sets UB. Total time was 5:12. Workout was at No Excuses. Pushed on the deadlifts -- completed initial two rounds OTM.

5RFT:
25 Calorie Row
9 T2B
9 HSPU

Row was roughly 350m and 1:20 each round.

A: EMOMx10: 6 Power Snatch + 6 OHS, 95/65

Used 65lb for each round. Hit all reps with average :35 seconds rest between rounds.

B: Every :30 seconds for 10 minutes:
(1) Power Snatch @ 165lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 165lbs. If you cannot do 165lbs for the entire workout, scale accordingly. Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on.

Finished all (20) reps @ 135lb with no misses.