The Games Open Workout 13.4

03/30/13

CF Games Open 13.4
As many reps as possible in 7 minutes of:
Clean & Jerk (135) x 3, Toes 2 Bar x 3
Clean & Jerk (135) x 6, Toes 2 Bar x 6
Clean & Jerk (135) x 9, Toes 2 Bar x 9
Clean & Jerk (135) x 12, Toes 2 Bar x 12
and so on in multiples of 3...
42 reps, not happy.
I moved slow on the clean because my elbow is still fucked and my forearms were fatiguing early. Alcohol isn't helping recovery or performance, diet has been shit all week.

W1: Deadlift, W2: Run 2mi +, W3: Dead, HS, SU, KBS

03/29/13

Workout 1:
Deadlift (135) 10, (225) 10, (275) 4, (315) 4, (335) 4, (355) 4, (225) 10, 10

Workout 2:
Run 2 miles (outdoors, minor hills)
Bar Muscle ups (assisted, kipping)

Workout 3:
4 rounds of:
Deadlift (135) 10
Handstands (parellettes) max
Abmat Situps x 25
Kettle Bell Swing (55) 25

Glutes were wrecked the next day, lower back good.

Snatch, OHS & Burpees, DU's, KB Swing

03/28/13

Warmup
Snatch (High Pull) (95) 4 x 6
Overhead Sqaut (115) 3, (135) 3, (155) 3, 3, 3

4 rounds of:
Burpess x 25
Double Unders x 25
Kettle Bell Swings (45) 25
15:02

W1: WB, T2B, DU, BJ & W2: Abs & Arms

03/27/13

Workout 1:
5 rounds of:
Wall Balls (20) x 25
Toes to Bar x 15
Double Unders x 25
Box Jump 24" x 15
27:27

Workout 2:
Situps (abmat) x 100
Leg Raise x 15, 15, 15, 15
Calf Raise (300) 15, 15, 15, 15
Incline DB Curls (30) 12, (35) 12, 12, 12
Cable Curls (alternate) (
Triceps Rope Press
Hammer Curls
Triceps Rope Press (overhead)

Pullups, Pushups, Pullups, Ring Dips, DU's

03/26/13

5 rounds (no kipping) of:
Pullups (wide grip behind the neck) x 10
Pushups x 10
Pullups x 10
Ring Dips x 10
Double Unders x 25

Ring exercises and muscleups

Cleans, Chest & Snatch, Situps, HSPU, Ring Dips

03/25/13

W1:
Warmup
Squat Cleans (95) 4, (135) 4, (155) 2, (185) 2, (205) 2, (225) 2, (245) 2, (250) f, f, 1
Snatch (95) 2, (115) 2, (135) 2

W2:
Ring Dips x 10, 10, 10
DB Press (65) 12, (75) 12, 12
Incline DB Press (100) 10, (80) 10, 10
Incline DB Fly (45) 10, 10, 10
Cable Crossover (25) 12, 12, 12, 12

W3:
5 rounds of:
Snatch (135) 10
Situps (abmat) 15
Handstand Pushup x 10
Burpees x 15
Ring Dips x 10

CrossFit OLY Lifting Certificate (Day 2) , Louisville, Ky

03/24/13

Day 2 of CrossFit OLY course. F*ckin' awesome as usual! Big thanks to CrossFit Louisville, 6th Gear Performance and Fred Lowe (3x Olympian). Can't wait to start applying the knowledge.




Instruction and application:
Warmups
Snatches: (PVC, 45# and 70#)
Clean & Jerk: (45#, 65#, 95#, 135#, 155#, 185#, 205#)

CrossFit OLY Lifting Certificate (Day 1) , Louisville, Ky

03/23/13

Snatch Instruction & Application
9am - 4 pm

Warmups
Snatches: PVC all day!

Gymnastics

03/21/13

3 rounds of the following (reps vary):
Muscle Ups (kipping) x 5, 2, 2
Muscle Ups (assisted/black) x 5, 8, 8
Handstand Pushups x 10, 10, 10
Ring Dips x 10, 10, 10
Box Jump 40"
Handstand Walk 50'
L-Sit (rings) 30 seconds

Muscle Ups (assisted/black) x 10
Handstand Pushups (kipping) x 10

W1: "Filthy 50" Backwards & W2: Legs and Core

03/20/13

Workout 1: Filthy 50
Double Unders x 50
Burpees x 50 (no pushup, (R) elbow)
Wall Ball Shots (14) x 50 (R) elbow
Back Extensions (last, someone was doing biceps curls on the BE Bench)
Push Press (95) x 50
Knees to Elbows x 50
Lunges x 50
Kettle Bell Swing x 50
Jumping Pullups x 50
Box Jumps 24" x 50
34:15 (R) elbow

Workout 2: Legs
Squat (135) 12, (175) 15, (225) 10, (275) 5, (175) 10, 8
Leg Press (550) 15, (640) 15, 15, 12
Lunges x 50

CXworks Les Mills Class
core 30:00

W1: Arms & Abs & W2: Cardio, Hams, Calves, Abs

03/19/13

Workout 1:
LF Machine Curls (110) 12, 12, 12
Rope Pressdown (25) 10, (20) 10 x 3 rounds
Single Arm Cable Curl (25) 10, 10, 10
Incline DB Curl (35) 10, 10, 10
Hammer Curl (35) 10, 10, 10
Single Overhead DB Extension (25) 10, 10, 10

Decline Situps x 75
Leg Raise x 75
Hip Extension x 75

Workout 2:
5 rounds of:
Sprint 100'
Burpees x 15
Sprint 100'
Wall balls (10) x 20
Sprint 100'
Double Unders x 25
Sprint x 100'
30 second rest
15:15

3 rounds of:
Stiff Deadlift (90) 15
Calf Raise (250) 15
Leg Raise x 15

Chest, Ropes & Double Unders

03/18/13

Bench Press (135) 10, (185) 10, (225) 10, 10
Incline Dumbbell (75) 10, (80) 10, 10
Cable Fly (25) 10, 10, 10
3 rounds of:
Ring Dips x 10, 10, 10
Ropes (alternating waves) 30 seconds
--
Double Unders x 100

Run 5k

03/17/12

Shamrock Shuffle 5k
28 degrees

situp, burpee, KBswing, SDHP, HSPU, TGU, situps

03/16/13

Situps x 50
Burpees x 50
Kettle Bell Swing x 50
Deadllift Hi Pull x 30
Handstand Pushup x 20
Turkish Getup (35) x 40
Situps x 50

Row, Burpee, DU's

03/15/13

4 rounds of:
Row 250 m
Burpee x 25
Double Unders x 25
15:35

Sprint, Burpee, Sprint, WBshot, Sprint, DU, Sprint

03/11/13

5 rounds of:
Sprint 30 m
Burpee x 15
Sprint 30 m
Wall Ball Shots (10) x 20
Sprint 30 m
Double Unders x 25
Sprint 30 m
Rest 30 seconds
16:28

03/13/13
15:08

OH Squat, KB Swing & Box Jump

03/02/13

5 rounds of:
Overhead Squat (85) 10
Kettle Bell Swing (45) 10
Box Jump (40") 5