A: Double Unders-- pick 1:
-20 Unbroken Double Unders for time x 3 sets
-2 Singles/2Dubs x 5 x 3 sets
-10 Singles/1Dub x 5 x 3 sets

B: Conditioning
2000m row
-every 500m, do 10 burpee box step-ups (24"), including at the end

Five rounds for time of:
30 GHD sit-ups
25 back extensions

Notes: Although I did not keep time, I would guess this was between 15-18 minutes. Each set was broken at the halfway mark (15 GHD, 13 BE) and took about :20 rest before getting back into it. There was no rest between movements or sets.
***
Test #1 - CHUBB Finding The Fittest
1RM Bench Press
-3 attempts within a 4-minute window.
-Athletes will have a 4-minute window to perform lift. Within that window the athlete may make up to 3 attempts. 

Notes: Tested at lunch. Best lift was 265lbs (PR!!) - failed my last lift at 275 and it wasn't really close.

3RFT:
1 mile, assault bike
40 abmat situps
7 sandbag over shoulder (100)

25:24

Notes: This is a play on 2016 Regionals Event #5 which included a 400m run, GHD situps and deadlifts (405/275).  The situps were quite taxing -- not sure I have done this many with an abmat previously in a single workout.

A: Clean and Jerk
7 Rounds
1 Rep

135-155-165-175-185-195-205(f)

Notes: Spend time doing Burgener warm-up along with normal warm-up for an effort like this.

B: 100' HS Walk
-Every 2:00 minutes, including 0:00, pull 10 calories on the rower. 

Notes: Subbed handstand hip taps for HSW (1:1) -- completed 70 reps before time was called.

Tested the Events for CHUBB Find The Fittest comp starting next week.
Week 1 -> July 30 – August 3
Event 1- 1 Rep Max Bench Press
Event 2- 1000 meter row for time

Event 1: One Repetition Maximum Bench Press
-One rep max is the MOST weight you can successfully lift for ONE rep.
-Barbell must touch the chest at the bottom of the rep and arms must be fully locked out at the top of the rep
-You will have 4 minutes to find your 1 rep max; you can warm up BEFORE that 4 minutes, and then go for your one rep during those 4 minutes.
-Your score is the total amount of weight of your final successful lift

3 @ 135
3 @ 185
1 @ 205
1 @ 235
1 @ 255
The weights went up pretty easily. I think that I should be able to hit this weight again on Tuesday.

Event 2: 1000 Meter Row For Time
-On the Concept 2 rower
-Resistance will be set to 6 for everyone
-Rower will be set at 1000 meters and countdown to 0
-There will be a 7 minute time cap on this event. If you do not finish under 7:00, whatever meters you have left will be added to your time.
-Score is the time it takes you to complete 1000 meters.

Pace boat set to 1:50/500m.
Total Time: 3:45.0
Pace/500m: 1:52.5

Push Jerk
7 Rounds
3 Reps

135-155-185-195-205-215-225lbs

Notes: Very happy with this effort. Weight went up smooth and fast on all sets, especially as I started to get into the heavier weights. Looked through the logs and last time I tried this workout was 5X3 and best lift was 205 for a set of 3 in Nov 2016. so I will take the improvement. 

A: Power Snatch
3-3-3-3-3-3

Notes: Used 135lbs across all sets. Reps should be touch and go. Was able to hit all rounds pretty easily.

B: Durante Core
5 RDS
10 Hollow Rocks
10 V-Ups
10 Tuck Crunches
10 sec. Hollow Hold
Rest 1 min

A: Bike 15,000 meters
-used Spinner Ion bike at Brandywine Y
-27:21 and 9.3 miles

B: Midline
Not For Time:
45 GHD Sit-Ups
:45 Second Hollow Hold
30 GHD Sit-Ups
:30 Second Hollow Hold
15 GHD Sit-Ups
:15 Second Hollow Hold
Make every attempt to complete the hollow holds unbroken.

Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories

Notes: Was between 10-12 calories in each round.
Meters: 2057
Time: 9:20:00
Calories: 130

On a 25-minute clock, 5 rounds of:
Bike for 50 seconds, rest 10 seconds
Bike for 40 seconds, rest 20 seconds
Bike for 30 seconds, rest 30 seconds
Bike for 20 seconds, rest 40 seconds
Bike for 10 seconds, rest 50 seconds

Notes: As written, this workout is completed using the C2. I tried it at home using the assault bike.  There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress -- athlete should vary intensity as the intervals change. When the work times are shorter, push harder.

Total Distance: 9.3km
Total Calories: 210 

Sunday 180107

 

Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft. rope

Notes: Subbed 3 pull-ups for rope climb. Aim for :75 per round (8 rounds). I am beyond remedial on the pull-ups. Need to train these so I can hop up and do 3-5 quick then get right back into the next movement.

5 rounds + 2 pull-ups
 

“Death Race”
 5 Rounds:
10 Calorie Assault Bike
10 Burpees

12:51

Notes: New CompTrain benchmark. This was an awful workout. Nowhere to hide -- I toggled back and forth between bike, 5 burpees, rest, 5 burpees and back to the bike and bike, rest, 10 burpees, rest and back to the bike.  I think it better to bike hard, rest and do the 10 burpees.

Strength:
Bench Press 8x4
-Use a load that is comfortable and can maintain good form
-Complete on the two minutes

Used 185lbs across all sets

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

For Max Load:
15-12-9-6-3 reps of Power Snatch
-Must be touch and go
-Increase load with each set

75-105-125-135-145lbs

Notes: This is a play on Crossfit benchmark WOD Gwen. I subbed snatches for clean and jerks and added the set of 6 and 3 since I was feeling good with the snatches.

CashOut: 75 Calories Assault Bike

3 Rounds:
50 v-ups
25 handstand push-ups

Notes: Handstands were done in two sets for each round.

Per Crossfit Endurance
Lactate Shuffle
Bike 5:00 on, 2:30 off, 6:00 on 3:00 off, 7:00 on, done.
-used Spinner Blade Ion

Midline
30 evil wheels
40 v-ups
50 situps

GHD Annie
50-40-30-20-10 reps of:
double unders
GHD situps

Notes: I subbed 15 double under attempts per round. Was able to get a lot of singles, still need to be able to get that double-single combo more consistently.

Every 2 minutes for 10 rounds:
 -5 TNG Power Cleans @ 145
 -3 Back Squats @ 225

Notes: Go immediately into back squats from power cleans. Take cleans from the ground and squats from rack. My rest times were between 85-90s per round. This was a good way to get lifting volume and conditioning in the same workout.

Aerobic Capacity + Midline
Not For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

5 rounds of:
2 minutes of triple unders
1 minute of handstand walking
Rest 2 minutes

Notes: I wanted to work on double under attempts so I picked this workout to use the 2-minute interval to practice. Subbed DU attempts and handstand straight arm hip taps.I am getting ONE double under pretty much whenever I want now, need to work on stringing together doubles and singles. The biggest problem for me now is not rebounding off the successful double under.

Shoulder Press 1-1-1-1-1
135-145-160-175-185lbs

 Push Press 3-3-3-3-3
 185-195-205-215(F)-195lbs

 Push Jerk 5-5-5-5-5
 185-185-1875-185-185

Notes: This was a PR on the strict presss. Got stuck with bar at forehead height, but hung on and was able to lock out. This was a 10-second lift. Unfortunately, that left me with very little in the tank going forward. I could not even get the 215lb bar off my chest in 4th set of push presses. Played it conservative with the push jerks, keeping steady and manageable load across all sets.

Finished with 10 minutes of double under practice.
4x 1:00 ON, 1:00 OFF -- the goal is to try to string together single, double, single.

Per Crossfit Endurance:
Bike (Spinner Blade Ion)

A: 5K — Rest 5:00
2X2K — Rest 1:30 (hold w/in 3-5 seconds of each other)

B: 120:60x6 — 2 minutes ON, 1 minute OFF for 6 Rounds. Cover as much distance as possible on each interval.

A: 9:20 (5K) 3:14 & 3:17 (2K)
B: .72 — .74 — .76 — .76 — .75 — .76 miles

21-15-9 reps of:
DB Snatch, alternating (70lbs)
HSPU

Notes: This was somewhat of an ambitous weight for this many reps. There was a lot of time spent staring at the DB. I did 3 reps in each hand, took a small break and then 3 more reps in each hand except for round of 9 -- did 5 right and 4 left. All HSPU sets were done unbroken!!

Cash Out: 50 Evil Wheels

BuyIn: 40 Calorie Row
-Then-
5 Rounds:
15 Box Jumps (20”)
30 Sit-ups
-Then-
CashOut: 40 Calorie Row

Notes: The goal should be to complete the CashOut (2:29.5) at the same pace as the BuyIn (2:22.7). Each row was approximately 600m. Used Rogue foam box at the Brandywine Y for this workout.

Strength:
Hang Power Snatch 
3-3-3-3-3

95-115-125-135-145lbs

Midline:
5 Sets for QUALITY:
5-second hollow hold
5 v-ups
5 toe touches
5 tuck crunches
5-second hollow hold
*goal is to finish this as one 'complex' without the heels touching the ground.

Tabata (20 Rounds)
20 sec. Max Cals Assault Bike
10 sec. Rest
* Scored by total calories *

121 Calories

121 Calories - 20 Round Assault Bike

21-18-15-12-9-6-3 reps for time of:
GHD sit-ups
75-lb. shoulder presses

9:04  

Notes: Went unbroken on all sets of GHD. Broke shoulder press in two sets for rounds of 21, 18 and 15 -- all other sets were done unbroken.

For Time:
500m Rogue Sandbag Carry (100lbs)
*If ball is dropped or placed below knees, do 20 air squats.

Notes: Workout at Penn's Grove track. I broke the carry at each 100m mark on the track. This got to be real bad the last two 100m carries. Total of 80 air squats.

14:26

From Crossfit Football: E Caf

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least (3000/2500) meters
*Penalty is 1 handstand push up for every 5 meters under target
Post total meters rowed and if any penalties were assessed.

2652 meters rowed; penalty was 9 HSPU
Notes: Scaled to 2700 meters 


Cash Out:
5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 
 

Strength: 
1) “2015 Regional Event #4″. For time:
-250ft handstand walk
2) “2015 Regional Event #5″ Snatch: 10 rounds – Every 90 second, complete:
-1x snatch (Work up to a max for the day)

A: Subbed Max Reps HS Shoulder Taps in 3:00 minutes -- 81 Reps
B: 155lbs was best lift

Notes: The count for the HS shoulder taps was not where I hoped. Shoudlers were fried after yesterday's push press workout. I was taking too long of a break between each effort -- sets of 36, 28 & 17. This was the first time doing anything heavy with a barbell in a couple of weeks. My back felt pretty good throughout and I was hitting these lifts with relative ease. Very happy with today's effort.

Cash Out: 10 minutes double under drills.

Conditioning
'Rowing Annie'
50-40-30-20-10 reps of:
calories, concept 2
sit-ups

Notes: Situps felt easier after doing the abmat version the last few weeks. I was able to string together bigger sets during each round. Damper set to 6 for this workout.

Calories	Time	Meters
50	3:01.4	748
40	2:24.4	598
30	1:45.5	443
20	1:01.8	275
10	0:28.2	130

Push Press 3-3-3-3-3-3-3

155-165-185-195-205-210-185-185lbs

Finished up with about 10 minutes of double under practice

7/4/1776 

7 Rounds
4 Sandbag Over Shoulder (100)
17 AbMat Sit-ups
then immediately after the 7 rounds
Cash Out: 76 Calories Assault Bike

Notes: This workout is a nod to the day the United States' declared its independence from the British. This was done in 90+ degree heat and humidity at No Excuses.

10 Mile Bike
Total Time: 40 minutes

Notes: Used Precor upright bike interactive ride -- No Rain, No Gain.

A: Bench Press (7X5)
-Increase weight with each set

185-195-205-215-225-235(4)-185lbs

B: Barbell Overhead Hold
-Accumulate 5 minutes overhead
-Each break, perform 10 handstand hip taps

8:19

C: Tabata Hollow Rocks
-8 round of: 20 seconds on, 10 seconds rest

For max reps at each station:
Tabata DB shoulder press: 63
Tabata jumping lunges: 71
Tabata dips: 31
Tabata walking lunges: 91
Tabata push press: 75

The tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. There is no rest between stations.

Notes: Used 25lb DBs for presses - everything else was unweighted. As RX'd is 35lb DB using the weight for both presses and lunges.