Saturday July 4

Saturday, 7/4/15

Gym Closed- 8:00 AM 5K at Hudson's Bay Track

(12.5 laps)

22:03 ave=181 max 187

Friday July 3

Friday 7/3/15

1) Squat Strong Week 6 Day 2 OR

Back Squat 2-2-2-2-2

185/200/200x1/200x1/190/190

2) CFV Gym Training 

10:00 AMRAP:

5 Power Cleans, 185/125/70% 1RM
10 Burpees
15 Pull-ups

5+1 pullups felt better

3) Finish with teams of 2:
800m sled pull
athlete choice on weight

2 45's 9:42 with Danielle

4) MU Prog #1

5)eccentric pullups 4x5

Thursday July 2

Thursday 7/2/15

CFV Gym Training OR Active Recovery, Rest, or Make-up

Wednesday July 1

Wednesday 7/1/15

1) CFV Gym Training:

6x400 meter repeats on the 3:00

1:17/1:22/1:26/1:26/1:28/1:26

2) Max distance handstand walk in 3:00

~170ft

3) 20:00 Individual Weakness Work

Bar mu stuff

4) MU prog #3

3 mu otm with blue band 

5) 5xME strict pullups rest 2 min

6/5x3 then 5 post wod

Tuesday June 30

Tuesday 6/30/15

1) Squat Strong Week 6 Day 1 if doing the Squat Strong Program; if not complete the OTM squat work assigned for regular CFV Gym Training

3 front squats on the 2:00 for 20:00

150/155/160/165/170x2/155x5

2) Power Snatch 10 x 3:

Build to heavy

85/95/100/105x2/110/110x2/105x2

3) CFV Gym Training:

100 Wall Balls for time

5:20 to target

4) Competitor Finisher:

9-6-3 reps for time:
Power Snatch, 155/105
Muscle-ups

14:17

5) MU prog #3

6)5x8 tempo ring row

Monday June 29

Monday 6/29/15

1) EMOM for 15:00-
1 power clean + 1 hang power clean + 1 pause jerk (:03 hold in split position of jerk before standing to lockout)
105/115/120/125x2/130/135/140x2/145/150x2/155/145x2

2) CFV Gym Training

"Diane"

21-15-9 reps for time:
Deadlifts, 225/155/60% 1RM
Handstand Push-ups
2:47

3) Competitor Finisher:

4:00 AMRAP-

10 DB Snatch, 60/40 lb

10 Pull-ups, C2B
2+4

3) MU prog #1

4)C2B 7x10 rest 30s
9/6/4/3/4/6 stopped time here, did a few more small sets

5)7x5 strict HSPU rest 30s
5/5/4-1/3-2x2/3-1-1x3

Saturday June 27

Saturday, 6/27/15

1. Condtioning

9-6-3 reps of:
Power Clean 185/135
Front Squat 185/135
Push Jerk 185/135
7:35
AMRAP 6 minutes of:
3 Burpee Box Jumps 24/20
3 Bar Muscle-ups
7+3
For time:
20 Calorie Row
20 Toes to bar
400m run
20 Toes to bar
20 Calorie Row
6:38

need to go UB on TTB

*Rest 5 minutes between workouts

2. Rest of MU Prog 3/ Prog 2

3. C2B pullup
7x10 rest 40 sec
4-5 rested ~50s
4. 5xME UB Deficit HSPU rest 2 mins
10/7/7/6/7?

4. 4x4 eccentric pullups

Friday 6.26.15

Friday 6/26/15

1) Squat Strong Week 5 Day 2

If not currently doing the Squat Strong Program, Back Squat 5 x 5 @ 80%

175

2) Snatch:
Warm up to 80% 1RM
Then, Every 2:00 for 30:00, complete one rep (15 reps total at or above 80% 1RM).  If you hit a good clean lift, stay the same or add weifht.  If you hit a shaky lift or miss a rep, stay the same or take weight off.  If you miss 3 consecutive lifts, take off at least 10 lbs.

105/115/120/125f/125/125f/125/130/135f/135f/115f/115/120/125f/125f

3) CFV Gym Training (Open WOD) 12.4

CrossFit Open Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups


1+11


4)some of MU prog #3

Wednesday June 24

Wednesday 6/24/15

1) CFV Gym Training Strength + Conditioning

1) Push Press 5-5-5-5-5

100/110/120/125x4/125x3

2) 5:00 AMRAP-
18 wall balls
9 toes to bar

4 even

2) 30:00 Individual Weakness Work

5xME strict pull-ups, rest 2 min
7/6/5/5/6
wider grip

Bar MU practice... not great

MU Prog #1

Tuesday June 23

Tuesday 6/23/15

Tuesday 6/23/15

1) Squat Strong Week 5 Day 1

8@40% 75
6@50% 95
4@60% 110
3@70% 130
6@75% 140
1@95% 175
6@78% 145
1@98% 180
6@80% 150
1@102% 190f

2) 3 working sets of 2 reps of 3 Position Clean + Jerk:

2 x 2 @ 60% 105
2 x 2 @ 65% 115
2 x 2 @ 70% 125

One rep consists of the complex:

1 clean from power position

1 clean from just below knee

1 clean from floor

1 jerk 

Two reps means you go through the complex above two times consecutively, without rest.  Two sets means you complete two reps at each percentage of your 1RM clean & jerk.  Focus on movement quality.  Be sure to warm up and practice the complex at light load before completing the percentage work. 
 

3) CFV Gym Training (benchmark)
"Elizabeth"
21-15-9
squat clean 95
ring dip
9:13

*being a baby

4)Mu prog #2

5)ring row with tempo lower down
5 sets of 7

6)7x5 strict HSPU rest 40s
last 2 sets: 4-1, 2-2-1

Monday June 22

1) MU Prog 3
banded MU 2 OTM w/ red band

2) Deadlift 3-3-3-3-3 @ 80% 1RM 230 across

3)for time

800m run
21 Deadlifts 155
21 Box Jumps, 24"
400m run
15 Deadlifts
15 Box Jumps
200m run
9 Deadlifts
9 Box Jumps

10:37 accidentally ran 300m 

no rebounding

4)3) 15:00 EMOM:
Minutes 1-5:
:30 Double-Unders
32/57/53/59
Minutes 6-10:
:30 GHD Sit-ups
13/14/15x3
Minutes 10-15:
:30 Burpee Pull-ups, 6" jump

5x4, 6

c2b practice

3x30sec false grip holds

Sunday June 21

Rest day
Walk to Washington Park and around

Saturday June 20

Saturday, 6/20/15

9-6-3 reps of:
Front Squat 225/155
Bar Muscle-up
5:47 only linked 2x2 (used 150, 80%1RM FS)

21-15-9 reps of:
Power Snatch 95/65
Double-unders, 4x Reps

5:04

In a 10 Minute window:
1 Mile Run
Max Reps Clean & Jerk 155/105

16 reps, mile ~7:30 yikes
*Rest 5 minutes between workouts

Mu Prog 1, no ring taps hands hurt

3x3 wide grip eccentric pullups

5xME 6" deficit HSPU 9/8/7/7/6

Friday June 19

Friday 6/19/15

1) Squat Strong Week 4 Day 2

If not currently doing the Squat Strong Program, Back Squat 3-3-3-3-3, building to heavy
155-175-190-195x2-175

2) CFV Gym Training

 PartnerWOD:

While one partner runs 300 meters with a sandbag, the other completes one round of:

11 Thrusters
11 Pull-ups, C2B
11 Burpee Box Jumps

Alternate rounds until each partner completes a total of 5 rounds of the run and 5 rounds of the triplet. Athlete choice on thruster weight and burpee box jump height. Men use 50 lb. sandbags, ladies use 40 lbs.

Thruster 75x3/85x2

Mu prog 2

Ring row tempo 6 sets of 5

Thursday June 18

Rest day
Walk to va and back

Wednesday 6/17/15

Wednesday 6/17/15

1) 15:00 AMRAP

10 air squats

15 situps

20 walking lunges

40 DU

8+5

2) tire flip alternating ~7-8

3)MU prog #3

strict mu's w/ red band 2/3/2/3

EMOM

4) Following class WOD:

15:00 EMOM:
A) 1-10 Strict HSPU
7/7/8/9/10
B) 1-10 Strict Pull-ups
7/7/8/8/7C) 5-15 Toes to Bar
12/12/12/13/15

Tuesday 6/16/15

Tuesday 6/16/15

1) Squat Strong Week 4 Day 1 if you are currently doing the Squat Strong Program

If not, Front Squat 5-5-5-5-5, building in load to a 5RM
125/135/145/155/165
2) 1000m row

3:46.1

3) 20:00 Individual Weakness/Skill Work

C2b butterfly 4/3/4/4/5/5/6/6

Mu prog 1

3x me false grip hold 30/29/28

3x5 strict pu no band, red knee x 2

Monday 6/15/15

Monday 6/15/15

1) 3 position snatch:
Complete 8 sets from the top down: high hang (power pos.), just below knee, and floor

65/85/90/95/100/105/110/115 f 2nd then redid full snatch
Then, complete 8 sets from the bottom up: floor, just below knee, and high hang (power pos.)
85/90/95/100/105/110f/110/115

Start light and build in load as necessary over the course of the 16 working
sets, focusing on position and technique more than load. Remember, at
the power position, weight should be toward the ball of the foot. When
the bar is at the knee, weight should be toward the heels with extreme
hamstring tension. At the floor, weight should also be toward the ball
of the foot.

http://www.catalystathletics.com/exercises/exercise.php?exerciseID=65

2) "Helen"

9:22 hot

3) EMOM for 6:00-

1-8 MU

Athlete choice on the number of MU. Strive to choose a number you can maintain or even increase for your last couple of rounds. If you're still working on getting your first MU, complete :15 of Bow/Hollow Drill: https://www.youtube.com/watch?v=B48Y3YSVQuM and 2-3 deep being dips each minute.

2 except minute 4 did 3

Sunday June 14

Rest day
5 mile walk to OHSU

Saturday June 13

EMOM 1-20
Even 3 rope climbs
Odd 3 push jerk (135)
20-40
Even 10 burpees to target
Odd 3 squat cleans (135)
-cleans not ub

MU prog 3 no strict mu

For time
45yd farmer carry 28kg kettlebell each hand
15 yd OH walking lunge 65 w/ axel bar
45yd farmer carry 28kg kettlebell each hand
15 yd OH walking lunge 65 w/ axel bar
45yd farmer carry 28kg kettlebell each hand
15 yd OH walking lunge 65 w/ axel bar
15 yd front rack walking lunge 65 w/ axel bar
45yd farmer carry 28kg kettlebell each hand
15 yd front rack walking lunge 65 w/ axel bar
45yd farmer carry 28kg kettlebell each hand
15 yd front rack walking lunge 65 w/ axel bar
45yd farmer carry 28kg kettlebell each hand
9:46

Hs walk practice trying keep neutral

Friday June 12

Friday June 12th

MU Prog 2

Conditioning: (with a partner)
50 cal row
100 wallballs
150 med ball situps
100 partner burpees 
50 cal row 
22:32?

Strength:

1. Low box HBBS EMOM 10 mins 2 @ 55% AFAP use bands (blue band, 120#)
2. Pwr Clean 5 @ each %; 50, 55, 60, 65, 70 1 min rest between sets (85,95,105,110, 120)

Gymnastics:

C2B progression 7x10 50s rest

7/8/7/6/7/6/6