10 minute AMRAP
20 banded sit-ups
5 sandbag cleans (100)

3 rounds + 2 sandbag cleans 

Notes: As RX’d this includes GHD and heavy-ish squat cleans (155). I did the No Excuses scale. The banded sit-up is difficult and stamina comes into play pretty early on. Strive to complete four full rounds.

Crossfit | 170727

Intermediate Scaling

5 rounds for time of:

200-meter farmers carry

12 deficit push-ups, hands on dumbbells

10 push jerks

Use the 44/35-pound KB for the walk and jerks.

Notes: This was WAY harder than it looked. Did not keep time but this is a 30 minute workout that'll come down to the farmers walks. I broke just once on each walk and was able to keep the push-ups and push press unbroken. Ideally, I would use 44-pound KBs for this workout and keep the deficit push-ups at prescribed rep count of 20 instead of intermediate scale of 12. 

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”.

Adapted this to the assault bike while quarantined at home.
Record total distance and calories.

9.6 kilometers
187 calories
Front: 5.3km & 99 cals
Back: 4.3km & 88 cals

Aerobic Capacity + Midline
For Time:
5,000 Meter Assault Bike
Every 1,000 Meters, complete 15 banded sit-ups

Note: Held the red mini-band for the sit-ups with feet anchored. Standard was to touch elbows to knees each rep. These were tough as you do not generate any momentum with your arms holding the band. Did not push the bike too hard - after all the squats yesterday I wanted this to be more of a recovery. Held about 60 rpm average each round.

10 Minute EMOM
20 Squats
plank hold for remaining time
*Scaled to 15 squats after third round. This got tough pretty quickly.

Crossfit | 190223

3 rounds for time of:
50 double-unders
2 minutes holding a handstand
35 straight leg sit-ups

Notes: Came off the wall after 30 seconds on the first round of handstand holds so I decided to scale to 90 seconds rather than 2 minute holds. I wanted to be able to complete each round in 3 attempts or less - although I still rested too much between attempts. If doing singles, double the volume on the jump rope.

CrossFit | 190806

Walk 6000 meters with a pack

Post time and load 

1 hour 10 minutes 12 seconds

25 slam ball carried in backpack 

Midline (Posterior)

4 rounds, every 2 minutes:

15 butterfly abmat sit-ups

Time Remaining: d-ball hold (100)

*No rest between rounds - 8 minute running clock

5 Rounds for Max Calories
Every 5 minutes, perform:
30 second Max Calorie Bike
With a running clock, perform max calorie Assault Bike for 30 seconds every 5 minutes for five rounds.

Score is the total calories completed before the 25-minute time cap expires.

Notes: The trick to this workout is setting an unrealistic goal and doing everything you can to reach for it. Pacing this workout won't yield the fitness result that we are searching for today. Improving top end power, speed, and strength requires huge output and effort followed by lots of rest. That is exactly what this WOD sets you up to do.

Target was 25 calories each round. Actual was 21-20-17-18-17 calories (93 total calories)

Crossfit | 200519

Front squat 10-10-10-10-10 reps

Notes: Because the objective is end range (heavy) stamina, this is not the workout to shoot for a 10RM. This was done at No Excuses so bar was taken from the ground. 

125-135-144-154-165lbs

Aerobic Threshold Intervals
On the 0: 24 Calorie Assault Bike
On the 3: 18 Calorie Assault Bike
On the 5: 12 Calorie Assault Bike

On the 7: 24 Calorie Assault Bike
On the 10: 18 Calorie Assault Bike
On the 12: 12 Calorie Assault Bike

On the 14: 24 Calorie Assault Bike
On the 17: 18 Calorie Assault Bike
On the 19: 12 Calorie Assault Bike

Notes: Workout should be steady pace completed at a moderate intensity. For me, I can hold a comfortable 63-65-rpm pace, which generates around 13-15 calories per minute. For the rounds of 12, I can ride at a 70+ rpm pace, which is around 18 calories per minute. 24 calorie rounds were about 1 minute 40 each, 18 calorie rounds about 1 minute 15 and 12 calorie rounds were done in about 40 seconds. Try this RX'd next time out (27-21-15 calories).

For Time:
50 Handstand Push-ups
*10 Calorie Assault Bike Every Time You Break

12:18 (15-10-12-10-3)

Notes: A tight midline and the focus on pressing should allow you to work through a good chunk of these before being forced to break. The only time you should ever allow yourself to press slow is when you are trying to squeeze out one or two more reps right before the buzzer. Do not allow yourself to train slow.

3 Rounds
30m OWLS
30 abmat butterfly situps

Notes: For the OWLS, hold 25lb slam ball above head. I did these in the front yard, counting 30 steps instead of measuring the 30 meters.

Carry a sandbag or load up a backpack with some weight an carry for max distance over 20 minutes. I walked my normal route through the schools and back down Wickersham carrying my backpack with 25-pound slam ball inside.

Distance: 2.80km

Time: 32:20

20 Min Distance: 1.73km

Support Your Local Box Workout #2
WORKOUT 2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes

Notes: Scaled to heavy-rope singles with same rep scheme.

7:10 

The dot com workout today was a 5000 meter row. I opted to take the Trek out for a ride this morning. Ended up being a hilly 13km (8 miles) along the back roads in Oxford.

Odd-Object Conditioning (A)
On the 3:00 x 4 Rounds:
15/12 Calorie Assault Bike
50 Meter Heavy Farmers Carry (50s)

Notes: PUSH the bike and get comfortable being uncomfortable. Rounds 3&4 were 70+rpm and rounds 1&2 were not 😕 Walk was from garage door to manhole in middle of cul-de-sac and back.

Odd-Object Conditioning (B)
On the 2:00 x 4 Rounds:
21 Straight Leg Sit-ups
10 Dumbbell Overhead Squats (5 Each Side)

Notes: Used 35lb KB for the SA OHS. Used most of the time each round, finishing each with 15 seconds left.

Odd-Object Conditioning (C)
1 Set:  Max Time D-Ball Hold (100)
Max Time Limit: 7 Minutes

2:05 

Notes: My back was screaming early on. Yesterday's carries certainly brought down this score -- between 3&4 minutes is more realistic.

AMRAP 6:
30 Burpees
MAX Distance Sandbag Carry (100)

Notes: Push the burpees to an uncomfortable pace to get a respectable amount of time with the sandbag. Set up a 50' length and count your distance that way. Garage to mailbox = 1 length. Finished 7 full lengths with the sandbag. Took too much rest with the burpees (started the sandbag with ~3 mins left) - ideally, the burpees can be completed in about 2:15-ish.

Body Armor
3 Sets:
30 banded pull-aparts
30 banded push downs

Recovery + Midline
25 minute bike recovery
On the 5, 10, 15, 20:
20 abmat butterfly situps

‘Ceiling Fan’

AMRAP 15 minutes of:

20 SA KB power snatch (35)

50 single unders

20 SA KB OHS (35)

50 single unders

490 reps (3 full + 20 snatches + 50 singles)

	Rd 1	Rd 2	Rd 3	Rd 4
KB Snatch	X	X	X	X
Jump Rope	X	X	X	X
KB OHS	X	X	X
Jump Rope	X	X	X

Body Armor 

AMRAP 6:

SA KB strict press (35)

OTM, starting at 0:00:

6 hand-release push-ups

81 reps

Crossfit | 180412

Deadlift 3-3-3-3-3 reps

Before beginning this workout, establish a goal weight for the final set. Work backward from your goal weight in 10-to-20-lb. increments to establish a starting point. If technique breaks down, decrease the weight and eliminate the error before advancing.

245-265-285-305-319lbs 

Body Armor
3 Giant Sets:
9 Single Arm Bent Over Rows (Left)
21 Banded Good Mornings
9 Single Arm Bent Over Rows (Right)
21 Banded Pull Aparts

Used 35lb Rogue KB and red Rogue Monster Band (30lb resistance)

21-15-9 reps of:
KB Swings (70/53)
Calories, Assault Bike

Rest 5 minutes, then...

15-12-9 reps of:
KB Swings (70/53)
Calories, Assault Bike

Notes: 44lb bell was heaviest I have at home. Pushed this one - finished the first round @ 5:31 and the second @ 4:26

Hollow Annie
50-40-30-20-10 reps
Double Unders
Hollow Rocks
*If doing singles, double the volume

Odd-Object Conditioning
50 sandbag cleans
*On the 0:00 and every 4:00 thereafter
12 calories assault bike
12 straight-leg situps

19:28

Notes: This was BRUTAL. My goal going in was to finish in four sets. Had 28 reps after the second round, but the next three rounds I rested for a minute before getting back on the bike so in effect I was doing 3 minute rounds.

BBG
EMOM 7:00-
2 T&G Power Clean & Push Jerks - begin around 60% of 1RM and work to a heavy double for the day.

Notes: Best lift was 170lbs, hit 'em all. Was cautious of going any heavier with my wrist -- wore Rogue wraps and things felt mostly good.

Strength
A: 4X3 Strict Press + 5 Push Press - work up to a max load, rest 2:00 between efforts.
B: 1X3 Strict Press + ME UB Push Press - use heaviest load from A

Notes: Best lift was 150lbs. Was only able to get (5) reps PP on B.

BACK OFF WEEK
3 Rounds of:
Farmer’s carry 130m
30 Hollow Rocks

Notes: Carried 35 and 44lb KB in left and right hands, respectively. Walk from garage door across cul-de-sac and back without setting down KB. For the hollow rocks, I challenged myself to go unbroken - a goal I was able to achieve, although my midline was SCREAMING!
___________________

Perform 2 Warm-Up and 3 Work sets of:
Dumbbell Floor Bench Press 3×12

Notes: Warmed up with 55lb plate presses. Opened with 35lb KB, last two sets were with the 50lb DB
____________________

For Time:
5k Assault Bike

Time: 8 mins 55 secs
Average Watts: 229

Assault Bike Recovery
3 sets of:
(5 x 1:30 on Assault Bike, rest :15)
1 minute rest between sets

Distance: 7.8 miles
Calories: 207 calories

Notes: This was a little slower than it should have been, especially the last round where average watts were just 186.

3 Rounds NOT for TIME:
1 mile assault bike
25 abmat sit-ups

Notes: Deload week continues. Held around 220 average watts for each round on the bike and did each set of sit-ups unbroken - focused on good movement and full range of motion. Used the following standard for the sit-ups.

NOT for TIME:
20 calories assault bike
20 handstand push-ups
16 calories assault bike
16 handstand push-ups
12 calories assault bike
12 handstand push-ups
08 calories assault bike
08 handstand push-ups
04 calories assault bike
04 handstand push-ups

Notes: Need to give my body a break so this will begin a week of lower intensity workouts, with a focus on moving well, not on the clock. Held the bike at low-60's RPM. Broke the handstands at halfway mark through round of 12 but kept the final two sets unbroken.

From Crossfit Mayhem
10 Rounds
3 sandbag cleans (100)
100ft sand bag carry
-rest 1:1-

Notes: I carried the sandbag from garage door to mailbox for each 100ft carry.