Monday 12/31/12

For load:
Clean/Front Squat/Jerk  1 x 205,225,245,265

For load:
Every 1:00 for 10:00
1 Cluster 185,195,205,215,225,235,245,255,265

For load:
Clean 1 x 275,285,295,305

For total time: (11:00Rx)
3 rounds: (5:15)
7 Back Squat 225
14 Kettlebell Swing 70
21 Double Unders
~then~
30 Burpee Toes to Bar

Friday 12/28/12

Every 1:00 for 10:00
Odd Min: 2 Bar Muscle-up
Even Min: 4 Handstand Push-ups
(start every minute w/ 20 Double Unders)

For time: (5:26Rx)
21-15-9
Kettlebell Swing 70lbs
Pull-up

For time: (9:03.2)
2000m Row
(forearms were smoked)

Thursday 12/27/12

For load:
Snatch 2 x 205,215,225,225

For load:
Clean/Front Squat/Jerk 1 x 225,245,265,275,275

For load:
Front Squat 3 x 275,275,275,275,275

Tuesday 12/25/12

3 rounds for time:
800m Run
Rest 2:00

-This turned into more of a chance to loosen up.  Legs and back are smoked.

Monday 12/24/12

For load:
Back Squat 5 x 225,275,315  3x365 2x365 1x365

For load :
Press 5 x 95,115,135  3x185 2x185 1x185

For time: (4:41)
21-15-9 
Toes to Bar
Double Unders

For time: (2:55)
21-15-9
Push-up
Double Unders

Saturday 12/22/12

Every 1:00 for 10:00
Clean 185,195,205,215,225,235,245,255,265,275

AMRAP 7:00 (5Rx)
2 Squat Clean & Jerk 225
2 Bar Muscle-ups

For time: (4:55Rx)
10m Farmers Walk 410
50 Double Unders
10m Farmers Walk 410
40 Double Unders
10m Farmers Walk 410
30 Double Unders
10m Farmers Walk 410
20 Double Unders
10m Farmers Walk 410
10 Double Unders

Atlas Stone Load 44"
175,217,230,255,280,335(lap)335(lap)

Friday 12/21/12

For time: (19:36.7)
5000m Row

Competitions Since September

September 1st 2012
East Valley Open II
Weightlifting Meet
1st Place 105kg (116/150/266)

October 6th 2012
Barbells for Boobs
We rainsed $7,659.90

October 13th 2012
A Wod to Remember
Strongman Comp
3rd Place Strongman

October 20th 2012
SICest of the Southwest
Head Judge

October 27th 2012
Honey Badger Invitational
Weightlifting Meet
Coach

November 11th 2012
American Masters
Weightlifting Meet
1st Place 105kg (121/147/268)
Best Lifter Men 35-39

November 17th 2012
Furious 5 Team Comp
Partner w/ Seth Trout

December 1st 2012
American Open Weightlifting Championships
Coach

December 8th 2012
Kong Fest
4th Place (255 Snatch/3:20 King Kong/2:49 Strongman Medley)

December 15th 2012
Flagstaff Affiliate Competition
21st Place Men's Rx

Thursday 12/20/12

For load:
Weighted Pull-up 3 x 45,55,65

Skill Work:
Bar Muscle-up 1-1-1-1-1

For time: (9:59Rx)
5-4-3-2-1
Push Press 225
Weighted Dip 90
Bench Press 225

Skill Work:
Bar Muscle-up 1-1-1-1-1

Every 1:00 for 10:00
20 Double unders (unbroken)
5 Toes to Bar

Wednesday 12/19/12

30:00 for distance: (4228m)
Row 1:00
Rest 1:00

Saturday 12/15/12

Wod 1 
AMRAP :30
Ring Dips

(rest 1:00)

AMRAP 8:00
Odd Min: Pistols
Even Min: Handstand Push-ups
(each min starts with 50m shuttle run)

Wod 2
AMRAP 1:00
Bar Facing Burpees

(no rest)

AMRAP 6:00
6 deadlift 165/115
6 hang cleans
6 shoulder to overhead


Wod 3
10:00 to complete each workout:

21-15-9
Back Squat 185/115
Kettlebell Swing 53/35


21-15-9
Overhead Squat 135/95
Double Unders (double reps)

21-15-9
Wall balls 20/14
T2B

Floater wod
4:00 amrap
shoulder atlas stone 140#
(every min 1 trip up n down of flying pullups)

 

Thursday 12/13/12

For time:
500m Row (1:43.1)
2:00 Rest
500m Row (1:42.6)
2:00 Rest
500m Row (1:43.4)
2:00 Rest
500m Row (1:46.3)
2:00 Rest
500m Row (1:47.0)

Tuesday 12/11/12

For time: (23:58)
1 Rope Climb
5 Clusters 185lbs
2 Rope Climbs
4 Clusters 195lbs
3 Rope Climbs
3 Clusters 205lbs
4 Rope Climbs
2 Clusters 215lbs
1 Rope Climb
1 Cluster 225lbs
(Struggling with Rope Climbs)

AMRAP 7:00 (5rds)
3 Atlas Stone Over Shoulder 145lbs
5 Bench Press 225lbs

3 rounds for time: (7:30)
20 Wall Ball Shots 20lbs
50 Double Unders

Saturday 12/8/12

Kong Fest (4th Place Overall)

Snatch Ladder on the Minute (5th Place)
175,185,195,205,215,225,235,245,255

King Kong (5th Place)
3 rounds for time: (3:20Rx)
1 Deadlift 455lbs
2 Muscle-ups
3 Squat Cleans 250lbs
4 Handstand Push-ups

Strongman Medley (9th Place)
1. Load 5 Stones:
175lbs/60" 185/56" 217lbs/52" 230lbs/48" 255lbs/44"

2. Husafell Stone
60' with 185lbs

3. Farmers Walk:
60' with 410lbs (205lbs each hand)

4. Wall Climb
3 Climbs with 70lbs Sandbag

Tuesday 12/4/12

For time:
500m Row (1:46.1 Damper at 6)
rest 2:00
500m Row (1:45.9 Damper at 8)
rest 2:00
500m Row (1:45.1 Damper at 10)
rest 2:00
500m Row (1:43.7 Damper at 8)
rest 2:00
500m Row (1:43.4 Damper at 6)

Monday 12/3/12

Morning Session:
Every 1:00 for 10:00
1 Snatch
135,145,155,165,175,185,195,205,215,225

Every 1:00 for 10:00
Odd Min: 3 Squat Cleans 225
Even Min: 5 Handstand Push-ups

Every 1:00 for 10:00
Odd Min: 2 Muscle-ups
Even Min: 30 Double Unders


Afternoon Session:
Atlas Stone Load:
175/60" 185/56" 217/52" 230/48" 255/44"
175/60" 185/56" 217/52" 230/48" 255/44"

Husafell Stone Carry:
185lbs/80'

Farmers Walk:
410lbs/80'

Wall Climb
5 x 70lbs Sandbag
 

Thursday 11/29/12

"King Kong"
3 rounds for time: (5:34Rx)
1 Deadlift 455lbs
2 Muscle-ups
3 Squat Clean 250lbs
4 Handstand Push-ups

"Strong Medley"
For time: (4:49)
Stone Load 175/60" 185/56" 217/52" 230/48" 255/44"
Husafell Stone 185lbs x 60'
Farmers Walk 410lbs x 60'
3 Wall Climbs 6' with 70lbs Sandbag

Tuesday 11/27/12

For load:
Snatch (touch and go)
2 x 185,185,185,185,185,185,185,185,185,185

For load:
Drop Snatch
1 x 205,225,245,265


For time:
1000m Row (3:29.4)
rest 2:00
500m Row (140.1)
rest 2:00
250m Row (:48.3)

Monday 11/26/12

For load:
Rack Jerk
2 x 275,295,295
1 x 315,315,315

For load:
Back Squat
3 x 275,295,315,335

For time:
500m Row (137.5)
rest 2:00
500m Row (1:40.0)
rest 2:00
500m Row (1:47.9)

Saturday 11/24/12

For load:
Every Minute On the Minute (EMOM)
Snatch Ladder
135,145,155,165,175,185,195,205,215,225,235,245

For load:
Every Minute On the Minute (EMOM)
Clean Ladder
225,235,245,255,265,275,285,295,305,315,325

For time: (8:47Rx)
"King Kong"
1 Deadlift 455lbs
2 Mucle-ups
3 Squat Cleans 250lbs
4 Handstand Push-ups
(struggled with muscle-ups)

Thursday 11/22/12

For load:
Clean 3 x 225,245,265

For load:
Deadlift 1 x 425,515,535

For load:
Atlas Stone load to platform 175,217,255

For load:
Atlas Stone to shoulder 217,217,217

Wednesday 11/21/12

For time: (27:23Rx)
400m Sandbag Run 35lbs
3 Wall Climbs 6′ w/ Sandbag
3 Rope Climbs
400m Sandbag Run
3 Wall Climbs
3 Rope Climbs
400m Sandbag Run
3 Wall Climbs
3 Rope Climbs
400m Sandbag Run

 

Tuesday 11/20/12

For time: (21:10Rx)
30 Double Unders (unbroken)
20 Burpees
30 Kettlebell Swings 70/44
20 Burpees
30 Over the Box jumps 20
20 Burpees
30 Kettlebell Swings 70/44
20 Burpees
30 Over the Box jumps 20
20 Burpees
30 Double Unders (unbroken)

 

Monday 11/19/12

3 rounds for total Reps: (37Rx)
Handstand Push-ups (unbroken)
(rest 2:00)

For total reps: (120)
Every 1:00 for 10:00
Push-ups (too sore for muscle-ups)
(start each min with 20 Double Unders)

For time: (7:50.2)
2k Row

Saturday 11/17/12

CrossFit Fury
Furious 5 Partner Competition

Wod 1
For time:
2 Mile Run with 45lbs Barbell
(both partners must touch the bar the entire run)


Wod 2 (5 more ground to overhead + burpees when time ran out)
For time: (10:00 cap)
30 Partner Burpees
25 Ground to Overhead (135)
20 Pullups
15 Thrusters (135)
10 Right Arm Kettle bell Overhead Squats (53)
10 Left Arm Kettle bell Overhead Squats (53)
15 Thrusters (135)
20 Pullups
25 Ground to Overhead (135)
30 Partner Burpees

Wod 3 (80m water carry when time ran out)
For time: (10:00 cap)
Partner A
Bear crawls 200 feet while
Partner B
Sledge drives a 45lb plate 40 feet
Partner A
Sledge drives a 45lb plate 40 feet
Partner B
Bear crawls 200 feet while
Both partners together:
8 Rope Climbs
30 Box Jump Overs
Partner water carry 15 gallons for 160 meters
Partner A buddy carries Partner B 80 meters
Partner B buddy carries Partner A 80 meters to finish line

Wod 4
For time:
Stage 1:
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
20 simultaneous games style push-ups
Partner A runs a 50m shuttle run and tags partner B
Partner B runs a 50m shuttle run
Partner A buddy drags Partner B 25m
Partner B buddy drags Partner A back 25m
Team gets to view combination for as long as desired before moving on to next stage
Stage 2:
Partner A begins rowing toward a team cumulative total of calories
Partner B begins obstacle course
Lunge step with 5kg plate in shooter’s position for 25m
Zig zag cone run
Scale 2 walls
Return to partner
Partners switch places and repeat
When second team member returns AND total calories has met the minimum (50 women, 60 co-ed, 70 men) both team members move to the box to open it and stop their timer.

Wednesday 11/14/12

For total load: (2025lbs)
Weighted Dip 7-5-3
(rest 1:30 between lifts)

"Jerry"
For time: (29:46Rx)
1 Mile Run
2k Row
1 Mile Run

Tuesday 11/13/12

AMRAP 5:00 (36Rx)
30 Squat Clean and Jerk 155lbs
30 Bar Facing Burpees

For total load: (3675lbs)
Power Clean 7-5-3 (Touch and Go)
(rest 1:30 between sets)

AMRAP 5:00 (50)
Bar Facing Burpees

Sunday 11/11/12

American Masters Weightlifting Championships

Gold Medal and Best lifter men 35-39
Snatch 113/117/121
Clean and Jerk 142/147/152x
105kg Class 268kg Total

Monday 11/5/12

For load:
Snatch
1 x 185,205,225
1 x 185,205,225

For load:
Clean
1 x 225,245,265

For load:
Drop Snatch
1 x 185,185,185

Saturday 11/3/12

For load:
Clean and Jerk
1 x 225,245,265,285,305

3 rounds at 225lbs
1 Power Clean
1 Clean
1 Push Press
1 Jerk
Rest 2:00 between rounds

     Training at Dobson High School 2002

Thursday 11/1/12

For load:
Snatch
1 x 205,215,225,235,245

For load:
Drop Snatch
1 x 205,215,225,235,245

For load:
Back Squat
1 x 315,335,355,375,405

AMRAP Unbroken
Toes to Bar 25