TGU, Swings

TGU

16kg

3r then 3l

5/5 Swing Worksets   20kg

5/5 x 4 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

15/15, 45/45 work/rest

20/20, 1 min/1 min work/rest

5/5 x 3 (work for 15 sec, rest for 15 sec) 

 10/10, 30/30 work/rest

15/15, 45/45 work/rest

5/5 x 2 (work for 15 sec, rest for 15 sec)

10/10, 30/30 work/rest

5/5 x 1

13 min., 260 swings

Deadlift

2 @ 115# - not feeling it today....


Pushups 
2 sets of 10

Yoga:  Quick Fix

Variety Day

Buy in:

• Pullups: 3,2,2,1 (held for 10 seconds!! at the top of the 1 rep pullup)

WOD:

• 3X5 deadlift 115#

Cash out:
adapted THIS WORKOUT for the cashout

• 5 rounds of:
• 30 seconds jumprope
• a set of pushups (7)
• 30 seconds jumprope
• a set of kte's (5)

NOTES:
* haven't deadlifted in a month (or more) so started off light. good weight, went up well.
* for the cash out - I wasn't going to do squats, since I am doing them for 5 min. tomorrow =)

Variety Day

Buy In:

• jumprope:
• 2X 1:30 work/:30 rest
• 1X 2:00 straight jumping rope

• 4X2 pullups with 10# weighted vest

WOD:
from Daily Fitness solution Blog 

• Push-Up Drop Sets
• 10 minutes
• 5 reps each set of pushups - total 15 pushups per round
• Feet Elevated PU
• Regular PU
• Knee PU

*did 10 rounds
*150 total pushups in 10 minutes

cash out:
2X5 KTEs

NOTES:
*REALLY short on time this morning....school bus was running late!
* original workout called for 20 min, was going to do 10 all along, but was going to add 10 min. of pullups on the minute, but knew I was short on time so did the pullups in the buy in. 

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 ;)

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!

RoP - variety day

Are all farmers that puffy?
from crossfit 603

buy in:

• Samson stretch 
• OHS coach Boz warm up 

603 WOD:

• 5 rounds for time
• 25 pushups
• 25 overhead walking lunges (men 65#/ women 45#)

cash out:

• farmers walk, 50 steps, using ONE 45#dumbbell (subbed my 45# kb)
• switch hands as often as you need to

NOTES:
* I used a 45#barbell for the walking lunges, but scaled down to 10
* wasn't sure if I should have lowered the weight and done the 25 lunges, or did what I did and kept the weight and lowered the amount of lunges.......
* last round I used a 30# barbell - which was too light! ugh!
*definitely a puke-worthy workout
* wanted to do this outside, it was overcast and poured last night, so ended up doing it in my basement - could only do 5 lunges across, then turn - made it harder. Next time will do this outside
* took a 45 seconds rest after round 4


5 rounds: TIME : 13.34 minutes

RoP - variety day

OHS and sprints
from the Daily Fitness Solution Blog 

buy in:

• 2 rounds
• 20 pushups
• 10 kte's

WOD:
OHS and sprints
* subbed jumprope for the sprints

• AMRAP in 20 minutes
• 15 OHS with pvc
• 30 seconds jumprope
• walk back to start and recover as necessary
• total rounds: 10

cash out:

• overhead walk 
• 55# barbell
• 60M X 3

NOTES:
* good met con
* took it nice and easy, worked  on OHS form rather than rushing through for more rounds
* took 30 seconds rest last 2 rounds, otherwise rested less than 25 seconds between rounds
* for the cash out, took it outside to the back yard - worst part was lugging the loaded barbell up the steps and out the door!!
* next time will load the bb to 60#

RoP - HEAVY DAY

HEAVY ;)

buy in:

• rotational dislocates
• dislocates
• 2 rounds of:
• 10 halos (12kg)
• 10 squats
• 10 pushups

WOD:

• 5X3,5,7 C&P with pullups (14kg)

cash out:

• Swings (16kg)
• 10 minutes
• 45 seconds on/ 15 seconds off
• alternated 1 arm swings by the minute
• 26 swings per minute

• finished cash out - waited 3 minutes
• knocked out 40 continuous 1 arm swings (16kg)
• TOTAL Swings: 300

NOTES:
C&P
* great workout! 7 c&p in a row is not easy!
* rested 3 minutes between ladders 1-3 and 4 minutes after ladder 4
* rested 1 minute after the 5 rungs in ladders 3-5
* c&p's took 48 minutes
Swings:
* TOUGH!
* barely made it through...forearms are burning!

RoP - HEAVY DAY

HEAVY

buy in:

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

WOD:

• 5X3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg & 16kg)
• 9 minutes
• 45 seconds on/ 15 seconds off
• as follows:
• 1st round  - 2 handed 20kg
• rest of rounds alternated arms each round -16kg

NOTES:
c&p
* rested 3 minutes between 1-4 ladders, rested 3.5 minutes after the 4th ladder
* ladders 3-5 rested 1 minute between 5 rungs and 7 rungs
* form looked GREAT! 
*I had no banging of my forearms on the clean and good tension on the press =)
Swings
* knew I didn't have it this morning to do 9 minutes of 45/15 with the 20kg so I just did one round of that
* 9 minutes is tough - made it through by the skin of my teeth!!!!

* whole workout took exactly an hour! I was surprised since I rested so much during the c&p's and rested a full 5 minutes before I started the swings! I think doing the 3,5,7 is faster for the heavy day - and I like it better!

RoP - moderate day

afternoon workout

buy in:

• 2 rounds
• 20 DARCY swings (16kg)
• 10 pushups

WOD:

• 5X4 C&P with pullups (14kg & 16kg)
• as follows:
• ladder 1: all 14kg (since I also use this as a warm up set)
• ladders 2-5: 
• 1-3 rungs: 16kg
• 4th rung: 14kg

cash out:

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

....and then for fun:

• Swings (16kg)
• 3 minutes
• 30 seconds on/ 30 seconds off
• DARCY Swings

NOTES:
C&P
** very happy to see I am getting back to using the 16kg!
** cleans looked good =)
** felt the first 2 ladders were moving fast, so I made myself rest 3 minutes between  the rest of the rounds. (rested 2 minutes after the first round)
Swings
** FUN!- its always fun when its less than 5 minutes ;)
** consistently swung 18 swings per 30 seconds - 108 swings today.

RoP - light day

buy in:

• 2 rounds
• 10 halos (8kg)
• 10 wall squats
• 10 pushups

WOD:

• 5X3 c&p with pullups (14kg & 16kg)

cash out:

• Snatches (16kg)
• 9 minutes
• 1 round: 1l/1r, 2l/2r, 3l/3r, 4l/4r, 5l/5r
• 4 rounds: 1l/1r, 2l.2r, 3l/3r
• 1 minute or less rest between rounds

NOTES:
c&p
* 1 clean and multiple military presses from the shoulder (page 137 ETK)
* 1st clean and press with the 16kg - the rest with the 14kg
* 2 minute rest between rounds
Snatches:
* did the pyramid just for fun =)
* most snatches were really  good form - 1 or 2 banged my forearm

RoP - HEAVY DAY

heavy 

buy in:

• 2 rounds
• 10 halos (8kg)
• 10 wall squats
• 10 pushups

WOD

• 5X3,5,7 c&p with pullups (14kg)

cash out:

• Swings (20kg)
• dice roll 2 minutes
• 30 seconds on/ 30 seconds off

• felt good, so I did it again (2 minutes) ;)

NOTES:
c&p:
* started off wanting to use the 16kg for the first rung, but could only knock out 2 c&p and knew I would hit failure, so I just used the 14kg all the way through.
* using the 14kg was definitely challenging. especially doing 7 c&p in a row
* clean form spot on today =)
* took a 1 minute rest in ladders 4&5 before I started the 7 rungs of c&p
* rested 3 full minutes between ladders
Swings
* since it's heavy day, I used the 20kg
* all swings 2 handed

RoP - moderate day

buy in:

• 1 round
• 10 halos (8kg)
• 10 wall squats
• 10 push ups

WOD:

• 5X4 c&p with pullups (14kg & 16kg)

cash out:

• Swings (16kg)
• alternating arms each round
• 30 seconds work/ 30 seconds rest
• 8 minutes

NOTES:
c*p
* clean is improving! MUCH less banging of the forearms today =)
* since I use the first ladder as a warm up I used the 14kg only 
* all the rest of the ladders I did as follows:

• 1st rung - 16kg
• 2nd rung - 16kg
• 3rd & 4th rung - 14kg

* much better practice this way and NO PUSH PRESSES! =)
* rested 2 minutes between ladders 1 and 2 - rested 3 minutes between ladders 3 and 4
Swings
* very happy with form!
* averaged 18 swings per 30 seconds 
* only did one arm swings today- just for fun =)

RoP - variety day

Swing practice

buy in:

• tgu
• 12kg
• 3l/3r

WOD:

• Swings (16kg)
• 10 minutes
• Single arm swings
• alternating left/right on the minute:
• 15 swings
• 50 jumprope

cash out:

• 5X5 goblet squat (14kg)
• push ups as follows:
• 10 military
• 10 wide
• 10 diamond

NOTES:
Swings
* felt good.
* worked out to 30 sec. swings/ 30 seconds jumprope
* jumprope just happened to work out to 50 on the first round, so I kept the pace throughout

RoP - medium day

RoP

buy in:

• 2 minutes straight jumprope (white manila)
• 10 pushups
• 10 squats

WOD:

• 5X4 C&P with pullups (16kg)

cash out:

• Swings
• 4 minutes
• tabata

NOTES:
C&P
* realized this was the first time in a month I did a medium day in the early morning.....it definitely was a much tougher workout.
* woke up late/ got downstairs late - that also played a part in making the workout tougher.... knew I was on a time schedule! 
* made myself take 2 minute breaks between ladders 
* surprisingly left side went well, right side was wonky!
Swings:
* really rolled a 10, but didn't have 10 minutes (I was really late at this point) so I did a 4 minute tabata instead.

RoP - HEAVY DAY

week 16 day 5
RoP - Heavy Day

buy in:

• 2 rounds
• 10 push ups
• 10 squats

WOD:

• 5X5 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 6 minutes
• 1 minute on/ :15 seconds rest
• 5 rounds

NOTES:
c&p
* went well today, really got the tension and groove thing going!
* finished in less than an hour (my goal!)
* rested 2 minutes between 1st and 2nd ladder, rested 1.5 minutes between all others but the last I only rested 1 minute.
* This is the last time I am doing 5X5 with the 16kg this time around. I did it 3X now, and I think next heavy day will be my "test" day.
Swings:
* went well.

RoP - medium day

RoP - Medium day

buy in:

• 2 rounds
• 10 pushups
• 10 squats

WOD:

• 5X4 c&p with pullups (16kg)

cash out:

• Swings (20kg)
• 4 minutes
• decided to do a tabata: 
• 20 seconds on/ 10 seconds off 
• 8 rounds

NOTES:
C&P
** Went REALLY well!!!!! =) Smooth, steady and went up easily. NOT ONE PUSH PRESS!!
** rested 1 minute between rounds
** since this is not a race ;) I will continue to rest no less than 1 minute between rounds..what's the rush??? =)
* I could not believe how well this practice went, since Mondays was not so good! I guess I just needed to get back into the "groove"
** I really felt my form was Spot On perfect for all but a few of the presses! (once or twice on the left I  stuck my hip out a little - )
Swings:
** when I rolled a 4, I was going to see how long I could go with out a break, and then realized.....Hey! I could do a tabata!
** not sure if that counts, but I did it ;)
** kept a steady pace of 13 swings during the 20 seconds of work
**rounds as follows:

• 4 rounds 2 handed
• 2 round right hand
• 2 rounds left hand

ROP - variety day

week 11 day 2
ROP - variety day

buy in:

• 20 pushups

WOD:
Sprint Pyramid

• 5 minutes - Run or Run-walk  - 4.0
• 10 seconds – Sprint   - 10.0
• 1 minute – Recovery - always @ 5.0
• 15 seconds – Sprint   - 10.
• 1 minute – Recovery
• 20 seconds – Sprint   - 10
• 90 seconds – Recovery
• 30 seconds – Sprint   - 10
• 90 seconds – Recovery
• 20 seconds – Sprint   - 10.
• 1 minute – Recovery
• 15 seconds – Sprint  - 10.
• 1 minute – Recovery
• 10 seconds – Sprint  - 10.
• 1 minute – Recovery
• 5 minutes - Run or Run-walk  - 4.0

cash out:

• 5X5 K2E
• 1X5 OHS (30#)

NOTES:
** same workout as last Tuesday..... I like it! =) 

ETK- ROP - Variety Day

ROP - Variety Day
week 6 day 1 

from  the Daily Fitness Solution Blog

Jumprope + Push ups/Sit ups

Jump/Skip rope in 30/30 intervals for twenty minutes performing quick sets of calisthenics during the rest intervals.
Advanced:
complete ten sets of:

• 30/30 Jump rope 
• a set of push-ups
• 30/30 Jump rope
• a set of Sit-ups (subbed - see notes)

NOTES:
**used white manila rope (2#)


**subbed for sit-ups:
rounds 1-5: planks - held for 20 seconds
rounds 6-10: kte's - 5

**10 pushups each interval


fun workout really enjoyed it, perfect for the day after 5X5 c&p's