Odd Object Conditioning
For Time:
27 calories, assault bike
21 sandbag cleans (100)
27 calories, assault bike

7:48

Strength
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Notes: Try to increase the load on each of the 15 reps.

1. 135-145-155-165-175
2. 185-195-205-215-225
3. 230-235-240-245-250(fail)

Matched a PR for the push press and on the jerk. Bar went up smoothly with no misses until final lift. Got the 250 bar to my forehead, but just couldn't lock it out. Took bar from rack and wore Rouge wrist wraps.

Compare to 190725

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.

15 minute EMOM

3 deadlifts @ 155lbs (used Fat Gripz)

Attempt to row 100m in under 17 seconds with 1 minute rest between

Notes: To achieve this you'll need to hold a 1:25 pace.

Total Time	Pace Per 500m	Stroke Rate
:18.8	1:34.0	42* DF=175
:18.2	1:30.9	46
:18.2	1:30.9	46
:18.1	1:30.5	46
:18.1	1:30.5	43
:18.2	1:30.9	46
:17.8	1:28.9	47* DF=198

30/30 Intervals on C2 Rower
15 minutes of 30 seconds on, 30 seconds off

34 s/m
132 DF

Notes: Kept this at 15 rounds instead of 30 because I was feeling nauseous. Wanted to get 140 meters each round.



HSPU Stamina
4 Supersets:
15 Weighted AbMat Sit-Ups (hold 10 lb plate overhead)
Max Strict Handstand Push-ups
Rest 1:30 Between Sets.

14-12-10-9 reps

15:00 Recovery Assault Bike

On the 3:00, 6:00, 9:00, 12:00 and 15:00: 

5 sandbag cleans (100)

Gymnastic Conditioning
In a 5 minute window:
20 handstand push-ups
40 db snatches (50)
In Time Remaining: Max Strict Handstand Push-ups

Notes: Finished the last snatch with 7 or 8 seconds to go, but was not able to kick up to the wall for any additional HSPU.

Body Armor
3 rounds:
25 straight leg sit-ups
10 bent over rows (95)

Notes: No suggested weight was given, but 95lbs was too easy.

Bike 10,000 meters 

10K Assault Bike

 

Assault Bike

17:15

I waited too long to start my sprint. Average RPM was only 56 while max RPM was 73. Was hoping to get home under 17 minute mark.

Tuesday 190924
50-40-30-20-10 reps for time of:
GHD sit-ups
Wall-ball shots (scaled to air squats)

15:00

Notes: Scale to something that allows you to do the whole thing in around 15:00 - twenty reps per minute is a healthy pace. Today is about being smart! Scale good, move well, push hard! This was done in weight room with the GHD where we don't have the full height for wall balls (max height is around 9 feet) so I scaled to air squats. GHD's were steady -- most sets were in the 15 rep range.

Monday 190923

Shoulder press 3-3-3-3-3-3-3 reps

Warmup:

10 reps with empty bar

3 reps @ 95lbs

3 reps @ 115lbs

First work set should be at or around 80%. 

135-145-155-165-175-180-185(2)

The final rep at 180 was a struggle but I made the lift. Completed 2 reps at 185 but could not lock out the final rep. 

2019 Rogue Invitational - Event 6 - Cyclone

40 Calorie Bike

200 Meter Sand Bag Carry (100)

40 Calorie Bike

Notes: Could have pushed the bike a little harder -- 40 cals took about 3 minutes each time. The carry was from garage door across cul-de-sac, then back to the mailbox, again across the cul-de-sac, back to the garage door. 

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.

2641 meters rowed; took 12 HSPU penalty 

Notes: Opted to make this effort a series of rate-capped sprints. Target was 1:53 pace at 26 s/m. Was able to sit on 26 for most rounds.

Rate-Capped Sprints

Every :30 seconds for 10 minutes:

(1) Hang Clean + (1) Push Jerk @ 225lbs

Note: This workout comes courtesy of Outlaw Crossfit. To complete this workout as Rx, you must complete all 20 reps @ 225lbs. If you cannot do 225lbs 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 @ 165lbs.

Per Crossfit Endurance
Lactate Shuffle
Bike 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on, done.
-used Assault Bike
-all out efforts while the clock is on
-score is by total distance

Distance: 10.5km

Notes: This is 18 minutes of work...no holding back.

15 RFT:
70m KB farmers carry
25 heavy rope singles

Notes: All sets and reps were unbroken. Carry was one lap around cardio room at Jennersville Y. This was a real grip killer.

A: 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.

B: Row'd Royalty 19.1
“8:30”

Workout: Row 8 intervals of 30 seconds followed by 30 seconds of rest.
Score: Total Meters Rowed for all 8 intervals.

Finished with 1153m
Best split: 1:42.0
Worst split: 1:45.6

A: Bench Press
8-8-8-8-8

Notes: Opened at 185 and completed last four sets at 205. This was the right weight. Reps 7&8 challenged me each set.

B: 4 Rounds
1:00 wall-sit (hands on head)
10 single arm kb ohs (44) - alternate arms each round
:30 wall-sit with 35lb plate

Rest :90 seconds between sets

5 rounds of:
In 60 seconds, row for max calories.
Pistols (alt. R/L)
For every round, complete a total of 32 reps (or calories) in each round. For example, if you row 25 calories, complete 7 Pistols for that round.

Calories: 22-22-22-22-22
Meters: 1433

Notes: Assisted pistols as my focus is on achieving full depth. Set the damper at 8 with heavy drag (154) for the row. Sat on mid-1300's for the cals/hour each round. Each round was approx. 286 meters.

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. This is especially tough on the hip flexors to hold feet up after GHDs. Was able to get :30 & :15 holds unbroken, but split the :45 into 2 sets. 

A: 20 minute recovery ride assault bike

B: 15 minute EMOM 

3 Deadlift (315/205) 

Notes: Used 155 with Fat Gripz (mixed grip) for the EMOM. Bike was slow (averaged 49 RPM) while watching The Office.

In front of a clock set for 12 minutes:
1 minute of jump rope
1 minute of straight leg situps
2 minutes of jump rope
2 minutes of straight leg situps
3 minutes of jump rope
3 minutes of straight leg situps

Score: Total number of situps. Goal is 100+

R1: 18
R2: 35
R3: 48
Total: 101

3x 1000m* / rest 5:00

Row each 1000m as follows:

500m @ 26 s/m

250m @ 28 s/m

250m @ 30+ s/m

Pacing: Start at 2k + 6-8 seconds at r26. Increase pace at least -2/-3 seconds with each rate increase. Use rate to control pace. Such a valuable concept. This session is designed to get you working from mid to high rates during a 1000m rep. This will help with staying controlled and composed under fatigue. Besides that, it's fun to drop the hammer over the final 250m when you still feel somewhat "fresh" and a long rest is coming up.

3 Rounds
500m Row
25 GHD sit--ups (to parallel on GHD machine)
25 back extensions

19:12

Notes: Time was interrupted as I had to wait almost :30 seconds for the back extension machine during round 1. Wanted to step up the rate on the rower with each round while maintaining a smooth force curve. As the stroke rating increases, try to move the peak of the curve to the left and get the curve to start higher up the vertical axis with a very steep slope.  This will mean you’re very connected and getting good initiation with the legs.

Round	Time	Stroke Rate
1	1:57.3	24
2	1:53.5	27
3	1:50.9	30

Crossfit Open 16.4 
55 deadlifts @ 155lbs
55 wall balls to 10' target @ 15lbs
55 calorie row
55 handstand push-ups

Notes: Used Rx'd women's weights. Handstands were very difficult, muscle failure set in and I fell off my target pace early. Was hoping to do 11 reps on the minute, but ended up doing 11-9-10-8-8-9 reps over a 8-10 minute period. No time was kept for the workout since I did my handstands in the cardio room and all other work in the weight room.

Recovery + Midline
15 minute bike recovery
On the 3, 6, 9, 12:
15 abmat situps

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
3715 meters rowed
Best Split: 1:57.3
Worst Split: 2:02.8
Average Stroke Rate: 23spm

Notes: I wanted to pay attention to maintaining as close to an ideal force curve as possible. The curve shows your total force as you use your legs, back and arms during each pull of the drive. Ideally, the curve shows the legs generating the most force (around 60% of the power), followed by the back (30% of the power) and finally the arms (10% of the power). This is what creates the bell shape: the legs are the strongest and biggest muscles, and help create the “peak”.  As Founder Peter Dreissigacker explains, "Even if you have 'good' technique, doing rows where you watch the Force Curve and use a low damper setting can help improve your rowing."

Conditioning
"Sucker Punch"
21-18-15-12-9:
Kettlebell Swings (44)
Thrusters (65)

14:22

Midline
2 Rounds, Not For Time:
15 Hollow Rocks
18 Barbell Good Mornings (25)
21 GHD Sit-ups
24 Back Extensions

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

Notes: Based off max set of 20 reps, did 6 each round.

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.

Row Conditioning
4 Rounds
500m row
2 minute rest between each

Notes: Wanted to play around with force curve and holding a consistent pace at a lower stroke rate. Was able to hit the ideal curve pretty regularly and sat on 22 SPM while keeping all 500s right at 2:00 per.

     

WOD
Thruster
2-2-2-2-2

Then, every :90 x 5 rounds:
15 unbroken wall balls to 10-foot target

Notes: 135-155-165-175-185 for the thrusters-- must take bar from ground. Was limited to a 15lb ball due to selection at JVILLE Y. Ideally, this would be done with 20 or 25lb ball.

CashOut
50 GHD situps in as few sets as possible (20-15-15) on new Rogue GHD.

A: 21-18-15-12-9-6-3 reps of:
GHD sit-ups (to parallel)
double KB shoulder press (35)

Notes: Used the new Rogue GHD at Jennersville Y.

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

From Tuesday @ Airport Rd Y

SCORES:
1A: 3:07.2
1B: 5:29.9

-then-

3 Rounds:
100ft sled push, weight increased each round
10 hang cleans (115)
*sled weight (222-257-282lbs)

Reverse Annie
10-20-30-40-50 reps for time:
straight leg situps
double unders (RX speed rope)
If doing singles, double the volume

Accessory Work
5 rounds of:
1 minute overhead hold (50-lb barbell)
1 minute rest

On the Concept 2:

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Time	Distance
2 minutes	516m
3 minutes	759m
4 minutes	1002m
3 minutes	746m
2 minutes	502m
Total: 14 minutes	Total: 3526m