July23, 2019

Nice warm up to start the day with a little gymnastic practice

1. Not for Time:
   1:00 Light Bike + 60% Max Ring Muscle-Ups
   1:00 Light Bike + 9 Strict Ring Dips
   1:00 Light Bike + 50% Max Ring Muscle-Ups
   1:00 Light Bike + 6 Strict Ring Dips
   1:00 Light Bike + 40% Max Ring Muscle-Ups
   1:00 Light Bike + 3 Strict Ring Dips
   
   Or...
   
   Not for Time:
   1:00 Light Bike + 12 Strict Pull-Ups
   1:00 Light Bike + 12 Strict Ring Dips
   1:00 Light Bike + 9 Strict Pull-Ups
   1:00 Light Bike + 9 Strict Ring Dips
   1:00 Light Bike + 6 Strict Pull-Ups
   1:00 Light Bike + 6 Strict Ring Dips

2. 5 Sets of the Complex:
   1 Hang Clean Pull
   1 Hang Power Clean
   1 Clean Pull
   1 Power Clean
   
   Set #1 - 60% of 1RM Power Clean
   Set #2 - 64% of 1RM Power Clean
   Sets #3+4+5 - 68% of 1RM Power Clean

3. For Time, with a 9:00 Time Cap:
   50 Power Cleans
   *On the Minute - 5 Toes to Bar
   Barbell - 135/95 lb, 61/43 kg
   
   The workout starts with 5 Toes to Bar.

4. 21-18-15-12:
   Ski Erg Calories
   GHD Sit-Ups
   
   

July 22, 2019

Great day today

1. Alternating "On the Minute" x 12 (6 Rounds)
   Odd Minutes - 3 Front Squats
   Even Minutes - 6 Back Squats
   
   Barbell - 69% of 3-Rep Back Squat

2. "On the 2:00" x 5 Sets:
   1 Hang Snatch High Pull
   1 Snatch High Pull
   1 Hang Squat Snatch
   1 Squat Snatch

   Set #1 - 58%
   Set #2 - 62%
   Set #3 - 66%
   Sets #3+4+5 - 70%

3. "Hot Sauce" Part #1
   AMRAP 3:00
   21/15 Calorie Row
   21 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 65/45 lb, 29/20 kg
   
   Rest 3:00
   
   "Hot Sauce" Part #2
   AMRAP 3:00
   18/13 Calorie Row
   18 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 75/55 lb, 34/25 kg
   
   Rest 3:00
   
   "Hot Sauce" Part #3
   AMRAP 3:00
   15/11 Calorie Row
   15 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 95/65 lb, 42/29 kg
   
   Rest 3:00
   
   "Hot Sauce" Part #4
   AMRAP 3:00
   12/9 Calorie Row
   12 Lateral Burpees over Rower
   Max Overhead Squats
   Barbell - 115/85 lb, 52/38 kg

   My score was a 7,21,24,15 = 73 reps. I got a very bad start on the first round but managed to finish with a respectable total

4. 2 Mile run with Moose - He did great…loved it and is now sleeping with a belly full of food
   

5. Recovery breathing - 5 minutes

July 17,18, 2019

Today

3 Sets of 3: Pausing Snatch Pulls
3 Sets of 3: Snatch High Pulls
3 Sets of 1 Complex: 1 Power Snatch + 1 Squat Snatch

Percentages (all based off 1RM Snatch):
Pausing Snatch Pulls - 70-75-80%
Snatch High Pulls - 50-55-60%
Snatch Complex - 50-55-60%

On the 2:00 x 7 Sets:
25' Handstand Walk
3 Ring Muscle-Ups
1 Squat Snatch

Start at 70% of our estimated 1RM, steadily building to a heavy for the day.

Following our final squat snatch, take 10:00 to build to a heavy 10-Rep for the day.

2 Rounds:
8 Power Snatches (135/95)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (115/85)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (95/65)
8 Bar Facing Burpees

Yesterday

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Barbell Loading - 53% of 1RM

Deadlift

20-Rep Heavy

A 20-rep for the day as a gauge on where we are with our higher repetition capacity. This will be a benchmark we will re-test at the end of the cycle. This is planned here, in week 3, after a handful of sessions allowing to gain some awareness of where this number could be.

Warming (one set at each percentage, using estimated 1RM):
7 Reps @ 40%
5 Reps @ 50%
3 Reps @ 55%
3 Reps @ Target Weight (~55-65%)

For Time:
200m Run, 27 Wallballs, 27 Box Jumps
200m Run, 21 Wallballs, 21 Box Jumps
200m Run, 15 Wallballs, 15 Box Jumps
200m Run, 9 Wallballs, 9 Box Jumps

Wallball - 20/14#, 9/6 Kilos
Box Jump - 24"/20"

July 16, 2019

I had to go to Orlando for a week to do the annual Cast show. I put it out on my instagram account that I would be working out at 5:30 am every morning and showed the location. I really didn’t think anyone would show. I was surprised when people showed up EVERY morning. It was awesome to meet new people and get a chance to spend some time with them starting the day off right.

Each day was a deck of cards. I picked that because it is easily scalable to all skill levels and challenged each of us. Jokers = stair runs at the parking garage. I changed the exercises when I found a great place to incorporate pullups and step ups too.

Now that I am back home, I shared some time with Mike Drew who blew through town for a visit and then back in the garage today.

Today:

Row 2000m time trial

My best ever is 7:26. I rowed a 7:37 today. Pretty happy with that but I can always improve

Then,

30 strict HSPU

30 Kipping HSPU

every 2:00 on 2:00 stop and do 15 cal on Assault

10 min cap

I finished in 3:57 with only one stop. Happy with that

then

Accumulate 1:30 in Lsit. Every break = :20 handstand hold.

July 4, 2019

My good friend Mike Drew sent me a text last night with the workout he planned to do while visiting All Sport CrossFit in New Hampshire. I called an audible and threw in our own version of his workout for a fun theme workout

1776

In a 3 man team complete 1776 reps. One person works at a time. No team can complete more than 200 of any one exercise and it is mandatory that you pick 3 of the 4 cardio choices of Ski, Bike, Row or run a mile which will is 200.

We did it like this

Ski 200 calories

200 Double Under

200 Push Press at 95

200 Situps

200 Calories on Bike

200 KB Swings

200 Pushups

200 Row calories

176 Sandbag over shoulder at 100 lbs

The clock stopped at 55:55 so I think it took us about 1:10:00

Happy 4th of July!

July 3, 2019

Back from Bolivia. Fantastic trip. We had 3 generations of Rowland’s hunting in Bolivia and it was fantastic.

The day schedule ran like this:

Wake up 4:45

Breakfast and leave at 6 am

Hunt til 9:30-10:00 am

Return to lodge

WORKOUT- Deck of Cards, Run 5 miles, Handstand Walk practice, etc…

Lunch - 12:00

Nap

Leave for hunting at 3

Hunt til sunset

Return to lodge at 7

Dinner

Lay on the pool deck and stare at the stars

Bed by 9

Since getting back

Monday

For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats

Barbell Pounds - 135/95
Barbell Kilos - 60/45

Plus lots of accessory work

Tuesday

For Time:
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups

12:00 Time Cap

For Time:
21 Deadlifts, 400m Run
15 Deadlifts, 400m Run
9 Deadlifts, 400m Run

Barbell Pounds - 225/155
Barbell Kilos - 100/70

Today

5 Sets, resting ~30-45s between:
3 Muscle Snatches - Video
2 Snatch Grip Push Jerks - Video
1 Pausing Overhead Squat (3s)

Sets #1+2+3 - 35% of 1RM Snatch
Set #4 - 40%
Set #5 - 45%

On the 2:30 x 5 Sets:
3-Position Power Snatch
3-Position Squat Snatch

Barbell load - 55% of 1RM Snatch

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
12 Dumbbell Front Squats
12/9 Calorie Assault Bike

Dumbbell Pounds - 50's/35's
Dumbbell Kilos - 25's/15's