Timed Sets

Buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• 1/2 Snatch (14kg)
• 4 rounds
• 30r/30l  for 2 min, 30 second rest
• 5/5 - 6/6
• 5/5 - 6/6
• 5/6 - 6/6
• 6/6 - 6/6

• Clean (16kg/14kg)
• 4 rounds
• 30r/30l for 2 min., 30 second rest
• 16kg: 6/6 - 6/6
• 16kg; 6/6 - 6r/7l
• 16kg: 6/6 - 7/7
• 14kg: 7/7 - 8/8

• BU clean (8kg/12kg)
• 2 rounds
• 30r/30l for 2 min., 30 second rest
• 8kg: 6/6 - 6/6
• 12kg: 5/5 - 5/5

NOTES:
H Snatch
* no hand issues today. 
*"Speared" my hand when at the top of the snatch. 
*Snatch form looked and felt good. nice and slow allows for good form for me. 
*could have gone one more round with the 14kg!
Clean
* still the hardest exercise of today.
* long cycle clean
* was able to stay with the 16kg for 3 rounds - last week dropped to the 14kg after 1 round
BU clean
* my new favorite exercise! I really like this one!
* went up in weight for the 2nd round today.

Timed Sets

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups
• 10 push ups
• 15 squats

WOD:

• Clean and Squat (14kg)
• 2 rounds
• 30r/30l for 2 min, 30 sec. rest
• 4l/4r 

• Press/Push press (14kg)
• 2 rounds
• 30r/30l for 2 min. 30 sec rest
• 4l/4r

• Swing (14kg)
• 4 rounds
• 30r/30l for 2 min. 30 sec. rest
• 18l/18r

• Press + Windmill (14kg)
• 2 rounds
• 1:00r/ 1:00l for 2 min; 30 seconds rest
• 4L/4R

no cash out

NOTES:
* Very happy with todays workout - last week after the clean and squats I had to drop to the 12kg, this week I used the 14kg for all the exercises =)

TSP & variety day

Buy in:

• 20 swings (8kg)
• 10 box jumps (16"- since its a warm up)

WOD:

• 1/2 Snatch
• 6 rounds (ended up doing 9 rounds*)
• level 4

• 1 round: 
• 14kg 5/5r

• 4 rounds: 
• 12kg 6l/6r

• 4 rounds
• 12kg 7l/7r

cash out:

• Deadlifts
• 3X3 
• sets across
• 100#

NOTES:
1/2 Snatch

* I was having so much fun with the snatch, I did 3 more rounds!!! =)

* really tried to slow it down and work the time. I found myself once or twice trying to match my numbers instead of working the time.....working on fixing that.
* started with the 14kg but realized I would never make 15 min. with it, so switched to the 12kg.
Deadlifts:
* haven't done deadlifts since Dec. so backed off on weight A LOT, and just went with 100# to work on form, form, form!
* I missed them, I am going to try to add them in once a week.

Timed sets progression (tsp)

Buy in:

• pullup/pushup pyramid to 5
• total: 15 pullups/ 15 pushups

WOD:

• Push Press (16kg)
• 5 rounds
• level 1
• 5r/5l each round

• Swing 
• 4 rounds
• level 4
• 2 rounds 16kg 18/18 each round
• 2 rounds 14kg 19/19 each round

• Squat (14kg) racked squat
• 5 rounds 
• level 1
• 5l/6r
• 6/6
• 5/5
• 5/5
• 4l/5r

NOTES:
* felt really strong today, went with the 16kg as long as I could
* the racked squats were the hardest! especially the last 2 rounds!
* tried really hard to slow it down and work the time!! Need to remember that ;)

Variety Day

Running the Bells

from b2d - see link above

Buy in:

• 3 rounds
• at the top of each minute:
• jump rope :30 seconds (white manila)
• 2 pullups 

WOD:

• Running the Bells
• 4 rounds
• 8kg up to 20 kg and back down to 8kg = 1 round
• HS swings
• 10 - 2 handed swings each bell
• set up bells as follows:
• 8kg
• 12kg 
• 14kg
• 16kg
• 20kg
• total swings: 330
• time: 14 minutes**

cash out:

• 3 rounds:
• 10 kte's (form was spot on!)
• 90 second mt. athlete abs

NOTES:
* fun workout. a definite do again!
* really works your grip!
** took a 20 second break after the 3rd round otherwise, went straight from bell to bell, no breaks in between.

Timed Progressions

Buy in:

• TGU
• 12kg
• 3l/3r

WOD:

• 1/2 snatch (14kg)
• 4 rounds level 4
• 7l/7r each round

• clean - did the long cycle clean
• 4 rounds level 4
  
• 1st round: 16kg 8l/8r
• 2-4th round: 14kg 9l/9r, 8l/8r, 8l/8r

• bottoms up clean (8kg)
• 2 rounds level 4
• 1st round: 8l/8r
• 2nd round: 6l/7r

NOTES:
* todays workout was hard - hardest exercise was the clean!!! that surprised me, I thought it would be the bottoms up clean!=)
* first time I've ever done the bottoms up clean, I liked it, but it was hard to hold it a beat at the top - sometimes it tipped over.
* last round of 1/2 snatches, form was beginning to suffer, if I had to go more rounds, I would have dropped to the 12kg.
* when noting each round, number is consistent for both minutes of the round (i.e. clean 8l/8r - consistently cleaned 8l/8r for both minutes of the round.)

New Program - Britt Buckinghams Timed Progressions

Buy in:

• 2 easy rounds of Cindy:
• 5 pullups - all unassisted
• 10 pushups
• 15 squats

WOD:

• 2 rounds level 4
• clean and squat (14kg)
• 5l/5r each round

• 2 rounds level 4
• press/push press (12kg)
• pressed till I couldn't press any more, then continued to finish out the time with push presses
• 7r/7l each round

• 4 rounds level 4
• swings (12kg)
• 19l/19r average each round

• 2 rounds level 2
• press & windmill (14kg first round/ 12kg second round)
• 1st round: 4l/4r too hard to continue with this weight
• 2nd round: 5l/5r

cash out:

• none - I was fried! =)

NOTES:
* great workout.
* really challenging and humbling that I had to drop my weights!
* tried my best to slow it down and work the time.
* All the exercises were really tough when working them under time!!

Are ALL Farmers that puffy?

 from crossfit 603.....

Buy in:

• Sampson stretch
• moving bb and stuff needed upstairs  and out side

WOD:

• 5 rounds, for time
• 25 Push ups
• 25 Overhead Walking Lunges (women 45#)

• TIME: 16 minutes

Cash out:

• Farmers walk, 50 steps, using ONE 45# kettlebell
• Change hands as often as you need  to 

NOTES:
*VERY happy with my time. 
* last time I did THIS WORKOUT I was inside - made a big difference being outside!

Skills Practice Day

A little bit of everything...

buy in:

• pyramid 1-2-3-2-1 pullups & pushups
• OHS 3X5 30# BB

WOD:

• TGU
• 16kg
• 5 minutes
• 5l/5r

cash out:

• Snatch Tabata
• 14kg
• held at top for rest period

 

RoP - variety day

....need a break from rop today - short on time and woke up late-

buy in:

• 8 kg
• 10 halos
• 10 pushups
• 10 squats

WOD:

• Swings (20kg)
• 6 minutes (rolled the dice)
• at the top of the minute:
• 15 swings
• 25 jumprope

cash out:

• pullups - 3X3 ladder

RoP - variety day

The "Furnace" workout
from Dave Whitely's blog
"a little 12 minute ditty"

buy in:

• jumprope white manila
• 3 rounds:
• 1 minute on
• 30 seconds rest

WOD:

• 16kg 
• begin from standing with kettlebell locked out overhead -
• 45 seconds work/ 15  seconds rest- transitions
• 1. Overhead lunge left
• 2. Overhead lunge right
• 3. Swing
• 4. Kneeling windmill left - did regular windmill
• 5. Kneeling windmill right - did regular windmill
• 6. Swing
• 7. Getup to palm left
• 8. Getup to palm right
• 9. Swing
• 10. Full Getup left
• 11. Full Getup right
• 12. Swing

NOTES:
* NO cash out - I was a sweaty mess =)
* Great workout!!!
* I did a regular windmill, since I don't know what a kneeling windmill is

RoP - light day

buy in:

• 8kg
• 10 halos
• 20 swings
• 10 squats

WOD:

• 5X3 clean and press ladder with pullups (14kg)
• 1 clean, multiple presses
• all pullups unassisted
• 1 minute rest between ladders

cash out:

• Snatches (14kg)
• 7 minutes
• at the top of every 30 seconds:
• 3l/3r

RoP - Heavy Day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 20 swings

WOD:

• 5X5 clean and press ladders with pullups (14kg)
• all pullups unassisted
• 2 minutes rest between ladders 1-4
• 3 minutes rest between ladders 4+5

cash out:

• Swings (20kg)
• 7 minutes
• 30 seconds on/ 30 seconds off

NOTE:
* Haven't done a 5X5 since June 30th!

RoP - variety day

Double Tabata

buy in:

• jumprope - white manila
• 2 minutes straight

WOD:
Double Tabata:

• alternate every round:
• box jumps
• jumprope

cash out:

• TGU (20kg) 1l/1r

• ABS:
• 1 minute straight arm plank
• 30 seconds rest
• 1 minute bent elbow plank
• 30 seconds rest 
• 1 minute mt. climbers

NOTES:
box jumps - 9- 10
jumprope - 44-46

RoP - moderate day

buy in:

• 2 rounds
• 8kg
• 10 halos
• 20 swings

WOD:

• 5X3 clean and press ladders with pullups (14kg)
• 2 minutes rest between all ladders

cash out:

• Swings (20kg)
• 3 minutes
• 30 seconds on/ 30 seconds off

NOTES:
*what made todays workout so hard were the pullups- all unassisted, but by the 4th ladder I was throwing in some chinups. 
* I rested before and during the pullups - the c&p's were the easy part of todays workout! ;) 

RoP - variety day

Jane's workout
thanks Jane! =)

buy in:

• Jump rope 3 minutes to AC/DC's Runaway Train
• white manila

WOD:

•  21-18-15-12-9 reps of
• Box Jumps
• Kettlebell Deadlifts (16kg)
• Kettlebell Swings (16kg)
• Squats
• 50 jump ropes after every set of every exercise

cash out:

• 4X5 kte's

NOTES:
* great workout! a lot of fun and tough! 

RoP - light day

back to early morning workouts
started today at 6:20am

buy in:

• 10 halos (8kg)
• 10 pushups
• 10 squats

WOD:

• 5X3 clean and press ladders with pullups (14kg)
• all pullups unassisted
• one clean, multiple presses
• rested 1 minute between ladders 1-4
• rested 2 minutes before 5th ladder

cash out:

• Snatches (14kg)
• 5 minutes
• pyramid - 
• a new set starts at the top of each minute 
• 2l/2r
• 4l/4r
• 6l/6r
• 4l/4r
• 2l/2r

NOTES:
* previously on the c&p's I was resting 2 minutes between ladders for the 5X3

RoP - light day

buy in:

• 10 halos (8kg)
• 10 pushups
• 10 squats
• 1X3 c&p ladder (8kg)

WOD:

• 3X1 c&p ladder with pullups (16kg)

cash out:
Swings ala Tracy
followed THIS workout with out snatches

• 16kg
• 100 swings rest 30 seconds
• 100 swings rest 30 seconds
• 100 swings rest 40 seconds
• 100 swings rest 60 seconds
• 100 swings 

RoP- variety day

buy in:

• pyramid -pushups/pullups/chin ups
• 1-2-3 pushups/pullups
• 2-1 pushups/chin ups

WOD:

• TGU
• 20 kg
• 5 minutes
• 3l/2r

cash out:

• 4X5 kte's

RoP - moderate day

afternoon workout

Buy in:

• 2 rounds
• 8 kg
• 10 halos
• 20 swings 

WOD:

• 3X2 clean and press ladders with pullups (16kg)

Cash out:

• Swings (20kg)
• 6 minutes
• at the top of the minute:
• 15 swings
• 20 jumprope

RoP- variety day

crossfit HQ

Buy in:

• jump rope - white manila
• 2 minutes 30 seconds on/ 30 seconds off
• 1 full  minute jumping continuously 

WOD:

• 5 rounds for time of:
• 45 pound barbell Overhead walking lunges, 50 feet
• 21 burpees

Cash out:

• carry a 45# dumbbell 50 steps, changing hands as needed

NOTES:

* outside
* TIME: 18:16
* 50 feet = 17 overhead walking lunges
* burpees were pushup burpees
* for the cash out, I just used the barbell instead of a dumbbell

RoP - Heavy day

change in plans this week because of schedule conflicts:
today is heavy day, friday will be light day

buy in:

• 2 rounds
• 8 kg
• 10 halos
• 20 alternating swings

WOD:

• 3X3 clean and press ladders with pullups (16kg)
• all pullups unassisted
• added on 1 chinup at the end

cash out:

• Swings (20kg)
• 10 minutes
• at the top of the minute:
• 15 swings
• 20 jumprope

....ended up being 40 seconds on/ 20 seconds off

NOTES:
* had a few push presses....in the 3rd ladder
* cash out was HARD!!!