From Thursday Afternoon

For Max Distance:
5 min on, 4 min off, 4 min on, 3 min off, 3 min on, 2 min off, 2 min on, 1 min off, 1 min on, done!


Notes: This type of workout (lactate shuffle) should not be paced. Start with a sprint and let your pace naturally keep tiering off over the length of the interval. If that means you're barely moving at the end of a 5 minute interval, so be it. As your body becomes more efficient at buffering and using lactate and getting rid of excess potassium, your average pace during the intervals will go up -- and your rest periods will become more useful.

Run, Assault Bike or C2 Time Trial
Run: 2 miles
C2: 4K
Assault Bike: 6 miles

Total Time: 16:57

Reverse Annie
10-20-30-40-50 reps for time:
ab-mat situps
double unders

Notes: Annie was the first benchmark workout developed by the main site and it is a really fun one, but also quite challenging due to the intensity it should be performed at, and because of the high skill of the double under. The added challenge today is the rep scheme is reversed so the end of this workout will get really tough. On top of that, the movement pattern is flipped making the dubs a bit more od a challenge than they already are. Scale the dubs as follows: lesser volume, pick an amount of time per corresponding volume to try and get as many as you can, or singles. If doing singles, double the volume each set.

11:45 (heavy rope) 

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
3754 meters rowed
Best Split: 1:57.6
Worst Split: 2:01.6

Odd-Object + Recovery
3 Rounds, Not for Time:
7:00 Recovery Bike
After each set, 100 Meter Farmers Carry
Athlete's choice on weight selection.

Used 50lb dumbbells - down driveway across cul de sac and back to garage door. Bike was 190ish average watts, for recovery should aim to keep this around 220+

A: Every 2 minutes for 5 rounds complete:
Row 300m

Try to go faster each round.

Round	Time	Pace/500m
1	1:10.9	1:58.1
2	1:09.2	1:55.3
3	1:08.0	1:53.3
4	1:07.3	1:52.1
5	1:05.2	1:48.6

B: Bench Press 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads) to comments.

Bench Press a heavy single. Do a set of 10 using approx. 60% of the previous rep. Do a heavy single. Do a set of 20 using approx. 50% of the previous rep. Do a heavy single. Do a set of 30 using approx 40% of previous 1 rep. (these percentages are merely starting points. Ultimately you have to decide what weight to use...that's part of the challenge).

If you fail to reach the needed reps (10, 20, or 30) you can retry but must start back at 1 rep for that set. (Example: if you get to 29 reps on the last set but fail on rep 30 you must redo the set at 1 rep. DROP THE WEIGHT AT THAT POINT.) When you fail you only get one more shot at the set.
Score is the total weights you used for each successful set (including the 1 rep sets).

1-1-1: 225-245-255lbs
10-20-30: 185-155-125lbs
Total:  1190lbs

A: Doubles and Oly
50 double-unders
5 snatches
50 double-unders
4 snatches
50 double-unders
3 snatches
50 double-unders
2 snatches

F 16-17: 135-145-155-165 lb.

Add weight to the snatch each round.

Notes: Subbed 50 heavy rope singles for doubles. Scaled weights to 125-135-145-155.

B: Row 100-200-300-400-500-400-300-200-100


Notes: Rest periods should be about 1:1.  I chose :25 rest periods per 100m. The goal was to be as fast, if not faster, on the back end of this effort.

Distance	Time		Rest
100	:22.7		0:25
200	:44.8		0:50
300	1:07.7		1:15
400	1:32.1		1:40
500	1:55.9		2:05
400	1:33.2		1:40
300	1:10.0		1:15
200	:45.0		0:50
100	:22.0		Done!

Assault Bike or Row for distance
1 min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on

Notes: These should be ALL OUT efforts -- instead I rode while watching The Office

There are a number of RPE scales, but we utilize a 10-point scale:
1 – Very light, rest
2 – 50% effort, fairly light, gentle walking
3 – Moderate
4 – 70 % effort, somewhat hard, steady pace
5 – 80% effort, hard
7 – 90% effort, very hard
9 – 100% effort, very, very hard
10 – exhaustion
adapted from CrossFit Endurance

WOD
FIBONACCI
5-8-13 reps of:
Handstand push-ups
Double kettlebell deadlifts
Then, Overhead lunge 100 ft.


Notes:
-RX handstand push-ups
-100# DB pair for deadlifts and 53# KB for lunges.
-RX lunge is 89 ft. I messed up and did an extra 10 ft.


MIDLINE
30 then 20 reps of:
back extension
band pull-aparts
weighted situps (10#)
band pull-aparts

'2223 Intervals'
Three 2-minute intervals, then one 3-minute interval of:
9 Slam Balls
7 Calorie Assault Bike
Max Clean and Jerks (90lbs)
Then, 1 minute Rest

Goal is 65 reps of clean and jerk

11-11-10-12 = 44 reps

Notes: Fell apart on the final round and took almost 2 minutes to finish the slam balls and bike. 50+ reps should be easily achievable.

Bike 10,000 meters
18:15 RX Assault Bike

Notes: Treated this as more of a recovery ride. Watched an episode of The Office on my phone as I rode and averaged just 53 RPM. 

A: Bench Press 5-3-3-1-1-1 reps
205-215-235-245-255-275(f)

B: Row Series V - Event 3
7 Rounds:
Row 500m
Rest 2 minutes

Scores:
3A: Middle 500m time (1:52.3)
3B: Total time (13:28.2)

19.2A is your time to complete 250M 
19.2B is your total row time (for 2500M)


A: 56.9
B: 9:48.7

Gymnastics + Snatch Complex
"On the 2:00" x 7 Sets:
4 Hanging Leg Raises
2 Pull-ups
1 Hang Power Snatch
1 Overhead Squat
1 Hang Squat Snatch


Body Armor
Not for Time:
27 GHD Sit-Ups, 30 handstand shoulder taps
21 GHD Sit-Ups, 30 handstand shoulder taps
15 GHD Sit-Ups, 30 handstand shoulder taps
... Directly into:
10-8-6-4-2:
Strict Pull-Ups
Strict Ring Dips

Notes: Subbed dead hang (5 seconds per rep) for pull-ups; i.e. 50 seconds for round of 10.

A: Ski Series I - Event I
'Paincave'
8 Rounds
Ski 333m
Rest 1:30 minutes

Score is fastest and slowest rounds
Slowest: 1:22.9 (2)
Fastest: 1:19.6 (8)

B: Recovery Bike
10 minute effort
Mins 1+2 - Light
Mins 3+4 - Moderate
Mins 5+6 - Moderate/Fast
Mins 7+8 - Moderate
Mins 9+10 - Light
*Used Schwinn Airdyne

C: 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.

Strict Handstand Pushup
1 Attempt for Max Repetitions

19 reps - may have been able to gut out 20 or 21 but was happy with this number and did not want any further setback with my wrist.

Conditioning
"Undercover"
3 Rounds:
15 Hang Cleans (95)
20 Pushups
Directly into 2 Rounds:
27 Calorie Row
100 Heavy Rope Singles
Directly into 1 Round
50/35 Calorie Assault Bike

Notes: Used Precor upright for 50 cals since I was at the Y with no AAB. Similar in time, but not equivalent to the punishment the assault bike would mete out.

4 rounds for time of:
500m row
Hollow hold, for same time as row

Notes: No matter how you pace this workout, you will be spending A LOT of time in a hollow hold. I scaled this workout to cut the time in half for each, round. For example, 2 minute row = 1 minute hollow hold.

Round 1, 1:55.6 (:58)
Round 2, 1:53.5 (:57)
Round 3, 1:54.0 (:57)
Round 4, 1:54.6 (:57)

Strict Handstand Pushups
10 sets for time:
40% of Max Strict HSPU

Today - 10 x 40%
Last Week - 12 x 30%
Still cautious with my wrist, so this was based off 15RM (40% = 6 reps)

Thruster
On the 2:00 x 6 Sets:
3 Thrusters
*Take barbell from the ground
95-115-135-165-165-165lbs

Row Series III - Event I
"The Widowmaker"

Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, rest 90 seconds
Row 650m, rest 30 seconds
Row 650m, done!


Scores:
A) Slowest 650m time: 2:41.3 (2:04.0/500m)
B) Fastest 650m time: 2:34.5 (1:58.8/500m)


Damper @ 4; DF=111

A: 5 rounds for time of:
115lb cleans, 7 reps
14 kettlebell swings, 44lb


This was done as more of a E2MOM for 10 minutes rather than 'for time'. I was talking with Jim throughout the workout, but kept each round unbroken. As RX'd is 155/105, need to go heavier next time out -- think 135lbs.



B: Tabata (8 rounds)
20 sec. Max Meter Row
10 sec. Rest
* Scored by total Meters *

Score: 750m

Reverse GHD Annie
10-20-30-40-50 reps for time:
ghd situps
double unders (heavy rope)
If doing singles, double the volume 

11:50

Accessory Work
5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest 

3X20 KB Bicep Curls (15lbs)

Ski Series I - Event 3 "Fibonacci Fire"

Ski 100m, Rest 30 seconds
Ski 100m, Rest 30 seconds
Ski 200m, Rest 30 seconds
Ski 300m, Rest 30 seconds
Ski 500m, Rest 30 seconds
Ski 800m                             


Scores are:
A) Time for 800m (3.24.4)
B) Total time (8:07.9)

Notes: Each round became increasingly slower. Each of the first four rounds (through 300m) was done at a sub-1:55/500m pace and then I fell off the last two rounds by almost :10/500m. 

Power Cleans
5 sets of 3

Sets 1-3: 135lbs
Sets 4-5: 155lbs

These should be high hang cleans with very little bend of the knee.

Barbell Cycling - "Beast Builder V1" (Per CompTrain 5/11/19)
On The Minute x 6:
Min #1 - 6 hang cleans + 1 push jerk
Min #2 - 5 hang cleans + 2 push jerk
Min #1 - 4 hang cleans + 3 push jerk
Min #1 - 3 hang cleans + 4 push jerk
Min #1 - 2 hang cleans + 5 push jerk
Min #1 - 1 hang cleans + 6 push jerk
*Use 55% of 1RM hang clean (used 115lbs due to available bumper plates)

A: Bench Press 5-5-5

Notes: Used 225lbs across all sets. 

B: Row Series V - Event I 
15 ROUNDS
Row 200m, rest 30 seconds

Scores:
1A: Last 200m time (0:43.2)
1B: Total time (11:16.2)

Notes: This was done at a heavier drag than I'd like (Damper 6, DF = 139)

Sprint Conditioning
Preferably completed on grass
On the 4:00 x 5 Rounds:
10 Meter Shuttle
20 Meter Shuttle
30 Meter Shuttle
40 Meter Shuttle
50 Meter Dash

Notes: This was done at Penns Grove football field. Shuttles were to the 5 and back, 10 and back, 15 and back and 20 and back before sprinting to midfield. Completed each round in a minute or so and was fully recovered by the next interval. 

Midline
3 Sets:
20 Weighted Sit-Ups
100 Meter Sandbag Walk (100)

Rest 2:00 between efforts.

Notes: Held 10lb plate overhead for weighted sit-ups. Ball carry was from garage door across cul-de-sac and back to mailbox. 

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Minute #1 - 2 Hang Squat Cleans
Minute #2 - 2 Hang Squat Cleans
Minute #3 - 2 Hang Squat Cleans
Minute #4 -1 Hang Squat Clean
Minute #5 -1 Hang Squat Clean
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Body Armor
3 Giant Sets:
50' DB OH Walking Lunge (left arm)
10 Single DB Stiff-Legged DL (left arm)
50' DB OH Walking Lunge (right arm)
10 Single DB Stiff-Legged DL (right arm)
21 GHD Sit-Ups
Rest 2:00 between sets.
----------------------------------------------------
Front Squats: 
1&2: 185lbs
3-5: 205lbs

Hang Squat Cleans
1-3: 135lbs
4&5: 155lbs
165-175-185-195-205(f)

Body Armor:
Used 35lb KB

A: Regionals 2012 Event 5
Snatch Ladder with Singles

The athlete will begin outside the first station. At the call of "3-2-1 … Go!" he will have 50 seconds to move to the platform and perform 20 heavy rope singles, and then one snatch. There is a 10-second "reset" time, so the athlete rotates every minute.

Snatch weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Best lift was 155lbs. Failed to get the bar turned over at 160lbs.

B: Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

115/115/125/125/135/135/145/145/155(f)/155(f)

Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint

Notes: Scaled to 185lb deadlift. All reps of the deadlift were easy and UB -- don't be afraid to try this at 205lbs next time out. Sprint was done on the treadmill -- lost some time trying to get the treadmill up to speed each round.

Rounds 1-2: Not 9.5mph
Rounds 3-7: 9.5mph 

Strict Handstand Pushups
12 Sets for Time:
30% of Max Strict HSPU

Notes: With my wrist, I have not tested HSPU in a while so I landed on 5 reps per round. These mostly felt good although I wrapped my wrists for all sets.


Body Armor
3 Sets:
30 Banded Pull-Aparts
30 Banded Push Downs

Notes: Used red mini-band for both. BPU were one arm at a time -- 15 reps per arm, then switch.

Assault Bike Intervals
-Every 3 minutes for 24 minutes
-0:45 max effort / 2:15 rest
-Score is total calories

130 Calories

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

205-205-215-215-225-225-235-245(f)

Notes: While I was able to make all 4 reps @ 245lbs, not all reps met the standard. Regionals standard is feet must remain in contact with the floor and glutes must remain in contact with the bench for the duration of the rep. Spotter was used for assistance and glutes came off the bench on last rep of the set.

Midline:
3 Rounds, not for score:
30 sit-ups
200m farmers walk
*Rest 1:00-2:00 between sets

Notes: Goal is to go heavy as possible while completing each carry unbroken. Used a pair of 35lb KB -- 44lb would be a challenge, but is doable.

Odd-Object Conditioning
21 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
18 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
15 Calorie Assault Bike, 5 Sandbag Cleans
Rest 1:00
12 Calorie Assault Bike, 5 Sandbag Cleans