Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete a :45 Second D-Ball Hold (100) at belly level.

15:55

Note: First time on the bike in about 10 days -- treated this as more of a recovery effort. Each 1000m was done in approx. 1:45-1:50 and holds with :10-:15 transition between bike and sandbag.

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

Notes: Used 185 across all sets and 205 for the last set. This was done on a smith machine at Planet Fitness -- didn't feel great and didn't see a need to push the weight on this one.

Midline:
3 Rounds, not for score:
30 sit-ups
150m farmers walk
*Rest 1:00-2:00 between sets

Notes: Two laps around perimiter of PF holding 40lb dumbbells. This was a challenge to do unbroken, but was able to make all 3 rounds unbroken.

3 Rounds:
500 meter row
12 burpees
21 box jumps (24)

Notes: Transitions count. If there is one goal we are focusing on today, it is urgency in transitions.

Recall that a meter row is a pace setter. We aren't going to stop on a row. But we very well may on the burpees and box jumps if we push here too hard. The goal here is to minimize the amount of time not working -- to achieve that, this row should be ~5-10 seconds slower than your 2k pace. What's more important here is getting off the rower and immediately moving with a purpose to start our burpees.

Focus on breathing with the burpees. If we push too hard here, the box jumps will be that much tougher. Two-foot jump on the box jumps will be considered "Rx". Step-ups are always an option, but won't be considered "Rx".

3 Rounds
500m row
25 straight leg sit-ups
25 back extensions

Notes: This effort lacked intensity. I did not come to the gym with a plan. Wanted to keep all rows sub-1:55 which I was able to do.

Crossfit Endurance
Time Trial: Row 2000m
-- 7:55.7
-- Damper was set at 5

5 rounds, each for time of:
100-meter sprint
15 kettlebell swings (53)
20 sit-ups
Rest 2 minutes

Notes: This was done using the manual treadmill at Jennersville. Tried to keep the KB swings and sit-ups unbroken, but had to break sit-ups on rounds 4&5.

Row Series IV - Event 1 

Nightmare on Erg Street

"Nightmare on Erg Street"

Row 500m, rest 60 seconds
Row 500m, rest 40 seconds
Row 500m, rest 120 seconds
Row 1500m, done!

Scores:
1A: 1500m time
1B: Total time

A: Bench Press

10-5-3-1-1-1-3-5-10 reps

135-185-205-235-255-275(fail)-225-205-165lbs.

B: Every 2 minutes for 5 rounds complete:

Row 300m

Try to go faster each round. 

Damper 5, DF = 116

Round	Time	Pace/500m
1	1:09.1	1:55.1
2	1:09.3	1:55.5
3	1:08.0	1:53.3
4	1:05.7	1:49.5
5	1:03.2	1:45.3

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

Notes: Straight leg situps - must touch floor behind head at bottom of rep and shins at top of rep. Damper 5, DF = 118 for each round.

Calories	Time	Meters
50	2:52.7	731
40	2:18.1	585
30	1:41.3	433
20	0:58.9	268
10	0:26.6	127

Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.

Notes: @95lbs for each set. Did power snatches for the first four sets then squat snatches on the last set. 

Barbell Stamina
5 Rounds:
5 Power Cleans (145)
5 Bench Press (155)

Row Conditioning
On the 3:00 x 3 Sets:
27/21 Calorie Row
Into, On the 2:00 x 3 Sets
21/15 Calorie Row
Into, On the 1:00 x 3 Sets:
15/12 Calorie Row

Notes: Did mens RX'd calories here. This got tough on the last sets of 15 cals as I had less than :10 rest before getting right back at it. Kept between 1:55 and 1:57 for all sets.

FTF Chubb Event 6: Godzilla
With an 11 minute clock, complete the following for time:
100 Jump Rope
40 Kettlebell Deadlifts (40)
30 Dumbbell Snatches (30)
20 Dumbbell Thrusters (25)
10 Wallballs (14)
*With remaining time, find your 3 Repetition Maximum Hex bar Deadlift.

Notes: Barbell can be loaded with your starting weight before the workout begins.

There will be two scores for this event.
Score 1: total time to complete the “chipper” portion (4:41)
Score 2: total amount of weight of your final successful 3 rep lift (330lbs)

Notes: Used heavy rope for singles. My goal was to go unbroken, however, I broke the deadlifts after 25 reps. All other work was done unbroken.  When I got back to the bar for deadlift, there was about 6:00 remaining. Made the opening lift easily, but I mistook (2) 25lb bumpers for 45lbs so I actually opened at 235 instead of 275. Made 3 additional attempts in the time limit, hitting 330 pretty easily with just under a minute to go. Was very pleased with both parts of this workout.

#WallSitWednesday
4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44)
:30 wall-sit with 25lb plate

Wednesday 190809
5 rounds for time of:
Row 500 meters
15 bench presses

F: 95 lb.
M: 135 lb.

Notes: Commit to pushing hard on this one. Choose a distance on the rower that allows you to keep a faster pace right from the start, and a load you think you'll be able to do unbroken for the whole 5 rounds -- keep the number of reps high. Keep in mind we want this to be continuous and intense with basically no breaks other than the transition between movements. The mix of muscle fatigue from the bench and lung fatigue from the row is what we are after.

I scaled to 95lb on the bench, being cautious after so many handstand push-ups yesterday. This was too light -- there was not any doubt about hitting any of the sets unbroken. Better scale would be 115lbs. Tried to keep the row in the neighborhood of 1:55 each round so that I was breathing heavy, but not completely gassed as I might be coming off at 1:50 or below.

Round 1	1:57.5
Round 2	1:56.2
Round 3	1:54.8
Round 4	1:55.0
Round 5	1:54.6

7 Rounds:
Max Rep HSPU
15 Hollow Rocks

Fewest HSPU: 11
Most HSPU: 15
Total HSPU: 90

Rest as needed between efforts.

Notes: This is the most total HSPU (previous high was 87) for this workout. Wrist PVC work on the bosu ball has really paid off in strengthing my wrist. 

Row'd Royalty 18.4
1:00 on/3:00 off  (272m)
2:00 on/2:00 off  (522m)
3:00 on/1:00 off  (770m)
4:00 on/done  (1018m)
   
Record:
A: Total meters of 1 min & 2 min (794m)
B: Total meters of 3 min & 4 min (1788m)

Notes: Damper 5, DF = 112

Compare to 20190321 and 20190125

FTF Chubb Event 5 
216 foot shuttle sprint
18 feet up and back
36 feet up and back
54 feet up and back
-Both feet must cross each line and you must touch each line with both hands.

19.97 seconds

Notes: My turn technique was not efficient, especially with the requirement for both feet to cross the line. Ran with Luke and Paul who both finished under 17.50 seconds.

FTF Chubb Event 6 Training 

With an 11 minute clock, complete the following for time: 

100 Jump Rope

40 Kettlebell Deadlifts (40)

30 Dumbbell Snatches (30)

20 Dumbbell Thrusters (25)

10 Wallballs (15)

*With remaining time, find your 3 Repetition Maximum Hex bar Deadlift.

Notes: Barbell can be loaded with your starting weight before the workout begins Warmed up deadlift prior to starting chipper (best warm up was 255lbs)

There will be two scores for this event. 

Score 1: total time to complete the “chipper” portion (7:05)

Score 2: total amount of weight of your final successful 3 rep lift (275)

Notes: Used heavy rope for singles and broke each DB exercise at the halfway mark. When I got back to the bar for deadlift, there was about 3:00 remaining. Made the 275 bar easily, but failed my attempt at 305. This was more of a grip issue than anything else. For the event, make the jump to 295 from 275. 

Tuesday 141230
Hang squat snatch 1-1-1-1-1-1-1 reps

95-105-115-125-139(f)-139-144lbs

A: 21-18-15-12-9-6-3 reps of:
straight-leg sit-up
shoulder press (75)

11:20 

B: Neutral Grip Pull-ups
12 sets of 1 with 45 seconds between

Assault Tosh

Assault Bike: 3x (1/2 Mile + 1 Mile + 2 Mile)

Rest the exact time it takes you to complete the interval in each set. Sneaky tough workout. 

1:23/2:42/5:20

1:20/2:40/5:30

1:21/2:43/5:25

Finding The Fittest Event 3: Death by Burpees 

With a continuously running clock perform 5 burpees the first minute, 7 burpees the second minute, 9 burpees the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Round	Burpees	Total	Completed
1	5	5	X
2	7	12	X
3	9	21	X
4	11	32	X
5	13	45	X
6	15	60	9 (54)
7	17	77
8	19	96
9	21	117
10	23	140

AMRAP 2'
3 Rounds of:
5 Deadlifts (155)
5 Box Jumps (24)
Then Max Calorie Assault Bike in remaining time

Rest 2' and repeat for a total of 3 rounds

27 calories

Notes: Give this sprint from @crossfit.muse a try. You have 2 minutes to complete 3 rounds of 5 deadlift & 5 box jumps - in the remaining time accumulate as many calories as possible on the rower. Rest 2 minutes and repeat for a total of 3 rounds.

Overhead Squat
5-5-5-5-5 reps
Score: Max load for a set of 5 reps

Notes: The sets ascend in weight (i.e. add weight after each set). At 5 reps per set, this workout has a slight bias toward strength-stamina rather than max power. The goal is to lift the max load possible for 5 reps while maintaining sound technique. Adequate rest (3-5 minutes) must be taken between sets to maximize loading. Bar must be taken from the ground for each set. Used a clean grip for all work sets, snatch grip for both warm-up sets.

135-145-155-165-175lbs

This was a lesson plan workout on @crossfit training department -- included stimulus, warm-up and advisement on working sets.

Warm-Up:
Row 250m
30-second handstand hold
20 slow air squats
Row 250m
20 handstand shoulder taps

OHS Warm-Up:
10 PVC pass-throughs
10 PVC overhead squats
10 reps empty bar overhead squat
5 reps @ 95lbs (first warm-up weight)
5 reps at 125lbs (second warm-up weight)

Tuesday 190702
3 rounds for time of:
750-m row (damper = 4/5, drag 120)
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, 2:54.9 (1:28)
Round 2, 2:53.1 (1:26)
Round 3, 2:53.3 (1:27)

Total Time: 23:10

Chubb Finding The Fittest Event 4: Master of None 
For Total Reps:
2 Minutes max repetitions hand-release push-ups
Rest 1 minute
2 Minutes max repetitions air squats
Rest 1 minute
2 Minutes max repetitions straight leg sit-ups
Rest 1 minute
2 Minutes max repetitions pull-ups

Movement	Points	Reps	Score
Hand Release PU	3	46	138
Air Squat	1	84	84
Straight Leg SU	1	46	46
Pull-Up	5	6	30
Total	--	182	298 points

Notes: I had a couple of no-reps on the pull-ups which hurt my score -- standard is that athlete must start from a dead hang on the bar and end with the chin clearly over the bar. Swinging/kipping is allowed, but you may not use the jump onto the bar (no jumping pull-ups).

Hang Power Clean 1-1-1-1-1-1-1 reps

175-185-195-205(fail)-195-200-205(fail)

GENERAL WARMUP
2 rounds of:
30-second squat hold
10 PVC pass-throughs
10 jumping air squats

BUILD UP
Build up to first working set by doing sets of 3-3-2-2-1
> First working set should be challenging but allow for a gradual build up in the first few working sets

Notes: Warmed up to 165lbs for last single.

Odd-Object Conditioning
AMRAP 7:
Assault Bike Calories*
*On the 0:00, and EMOM thereafter:
3 Sandbag Cleans (100)

Friday 190802
2019 Crossfit Games IE2 - Second Cut
For time:
800-m row
66 kettlebell shoulder-to-overheads
102-ft. handstand walk
*Use two 26lb KBs
*12 minute time cap

Notes: Subbed 1:1 handstand shoulder taps for handstand walk. 
Score: (CAP+33)

Accessory Work

5 rounds of:

1 minute overhead hold (45-lb barbell)

1 minute rest

Body Armor

3 Sets:

30 Banded Pull-Aparts

30 Banded Push Downs