30 March

Training (2p)

Legs were super sore from Monday/Tuesday. 

10m Recovery Row
*2,500m

10m Assault Bike
*75 Calories

10m Ski
*2350m

29 March

Training (2p)

A. Build to a heavy Power Clean in 10m
*285

B. 4 Sets
8 TnG DL (225)
50 Yard Prowler Push (140#)
100 Yard Sprint
*1:26
*1:26
*1:25
*1:20

28 March

Training (2p)

Back Squat
275x5, rest 2m, x5

For Time:
400m Run
30 OHS (135)
60 Squat Jumps To Beam
*5:58

25 March

Training (3p)

Snatch Ladder
*115-205 by 10s
*3 Rounds

For Time:
60 Cal Row
50 Thrusters (45)
40 T2B
30 Box Jumps (24)
20 Burpee Jump To Beam
10 Heavy Slamballs (50)
*11:38

23 March

Training (2p)

5 Rounds:
200m Run
18 Cal Row
18 Cal Assault
12 Cal Ski
3 Snatches (205)
*31:07

22 March

Training (2p)

Every 3m For 18 Minutes
200m Run
6 Front Squats (185)
20yd HS Walk
*Complete, scaled to 15yd HS Walks for rounds 3-6. 

Been on the Ketogenic diet now for 8 months. The first 5-6 months were pretty brutal on training but over the past few weeks, I can feel it slowly coming back. I got my bloodwork done a week prior to starting keto as well as last week at the 8-month mark. Pretty interesting. My numbers were almost perfect before starting, cholesterol and other bio-markers as good as they have ever been. After 8-months of eating 125g of Protein (.535g per pound of bodyweight), >300g of fat, and less than 30g of carbs, my bloodwork came back almost as good. A few points difference in total cholesterol and triglycerides, but overall, really solid numbers. Talk about counter-intuitive. With the drop in protein, about 58% less than what I had been eating over the previous 5 years, I lost only 6 pounds. Absolutely wouldn't recommend for anyone who is serious about high-intensity training but for those that need to think clearly and not have their lives ran by when the next meal is coming, this is about as good as it gets. I can't tell you the last time I was hungry. Literally no cravings and the only reason I eat is because I know I should. 

21 March

Training (2p)

With a team of 3:
75 S2O (155)
50 Burpee To 10" Target
25 Box Jumps (40")
3 Laps Prowler (180)
100 Cal Assault Bike
*11:04

19 March

Training (7a)

Part A. 
21m EMOM of:
Min 1: 2 Over The Bar Burpees + 8 Thrusters (115)
Min 2: 40 Yard Plate Push (45)
Min 3: 8 Burpee Pullups
*Completed 20 Rounds, missed one round of Thrusters

Rest 10m

Part B. 
6 Rounds With A Partner:
20 Bench (185)
20 Heavy SB (50)
20 GHD
20 Curls
*18:11
*Did this with Jeff

18 March

Training (2p)

Open WOD 16.4
13m Amrap of:
55 DL @ 225#
55 WB
55 Cal Row
55 HSPU
*53 HSPU completed. Had over 5m to do HSPU and still couldn't finish the round. 

16 March

Training (3p)

Hill Sprints and Basketball
*Messed around outside for about an hour running hill sprints. Amazing how different CrossFit shape is to basketball shape. Just goes to show, CrossFit isn't the end all answer, playing Sport has to be a piece of what we do. For the last 5 years I was always avoiding Sport because I couldn't take a chance on getting hurt and having to take time off of training. Avoiding Sport can make some sense if you are competitive in the Sport of CrossFit and actually have a chance on making Regionals but for 99.99 percent of us, that is a pipe dream and we need to play as many different Sports and try as many new things as possible or else what do we workout for. It has only taken me 35 years to figure this out, take my word for it. 

15 March

Training (2p)

A. 9-15-21
Cal Row
Box Jumps (24)
*Treated as warm-up, didn't look at time


B. For Time:
1,200m Row
400m Run
1 Trip Plate Push
20 U/B KBS (2)
10 Slamballs (50)
*8:17

14 March

Training (3p)

A. Front Squats
For Total Load (20-5-3-1)
*205/265/295/315x/285

B. 15-12-9
WB
PC (135)
Rest 2m
9-6-3
Clean and Jerks (135)
Burpee Over the Bar
*9:44

9 March

Training (2p)

Team WOD With Ginny/LB

100 Cal Assault Bike
100 Shoulder To OHD (155)
100 T2B
100 DB Snatch (70)
50 Cal Assault Bike
50 S2O (155)
50 T2B
50 Muscle-ups
*28:11

8 March

Training (2p)

Snatch
1 Rep @ 175
          @ 185
          @ 195
          @ 205
          @ 215
As fast as possible. Rest 2m, x5
*40-50 seconds for all 5 sets. Missed a couple throughout, didn't feel terrible. 


Rest 10m


0-2:00
1 Max Set of KBS (1.5)
*59

2:00 - 4:00
1 Max Set of TnG PC (95)
*17

4:00 - 6:00
AMRAP over the bar burpees
*25

6:00 - 7:00
Rest

7:00 - 10:00
Max Cal Row
*66

10:00 - 15:00
AMRAP
15 Thrusters (95)
10 Pushups
*2+7 Pushups
*Any break on thrusters, 100m run + 5 box jumps. 

*Total Reps: 227

7 March

Training (2p)

Partner Workout

Only working on Even minutes and resting on Odd Minutes:

100 Cal Row
80 OHS (95)
60 KBS (1.5)
40 DU's
20 C&J (95)
*14:30

5 March

Training (8a)

Didn't have a ton of time so came up with something that was supposed to be short....not so much

4 Rounds:
12 DB Snatch (70)
9 Bench (205)
6 Muscle-Ups
*19:54

4 March

Training (4p)

Open 16.2

25 T2B
50 DU's
15 Squat Cleans (135)
Then: 
13 Squat Cleans (185)
Then: 
11 Squat Cleans (225)
Then: 
9 Squat Cleans (275)
Then: 
7 Squat Cleans (315)

*258 Reps
*5 Reps at the 225# Bar
*The T2B were brutal and had a ton to do with how the cleans felt. Lots of people are going to underestimate this. 

2 March

Training (2p)

Partner WOD

18m AMRAP:
20 Cal Assault Bike
20 Pullups
10 S2O (165)
10 Tire Flips
10 Heavy Wallballs
*5 Rounds

1 March

Training (1230p)

3 Snatch + 3 OHS

2 Snatch + 3 OHS

1 Snatch + 3 OHS

*185/205/225

Then: 

Push Press 3-2-1-1-1
*185-225-245-265-275x

Then: 

10 Cal Ski Sprint, rest 40 seconds, x12
*16-20 seconds