Boulder(P/E): warm-up traverse x2 // 8x3: V2-V0, rest 6min

Jan 8, 2014

Row 10min 5x5 DL 245# + 12 box jumps 5x5 bench press + 7 A2B 2rds 10x30sec deadhangs

Dec 28, 2013

5min treadmill - Pre-active warmup, Shoulder mobility, Romanian deadlift 2x10, Single-leg deadlift 3x8, Hitch hikers Bridge, star

10 min row - 5rds: 10 front squat, 95#; 10 K2E; 10 deadlift, 95#; 5 pull-ups; 5 Mr Spectacular - Shoulder mobility

50min hike, 9p drytooling(pwr/endrnce in 3-4p sets) - 30min walk

Wed, Dec 25th

Spin: 75min @ 60%mhr

Tues, Dec 24

40min walk - 3rds: 10min system board, 15 hammer swing(l/r), 5 shldr dislocates

March 17, 2011
45min treadmill
-
March 16, 2011
Dangers: 45min hike, 1p mixed climbing
-
March 15, 2011
2hrs bouldering
-
March 14, 2011
1.5hrs b-ball

2.5hrs climbing
-
2k row ez pace
2k row for time: 6:45.4(PR)
1k row ez pace

Boulder, 2hrs

3/11: b-ball, 90min(knee contusion)

3/10: climb 2hrs; 3x6 bb complex 95-115#, 1-6 pullup/ring dip ladder, 100 sit-ups
 
3/9: row: 10min ez, 6x500m w/3min ez, 10min ez
 
3/8: DC, 3p (lil Wayne)

3/7: b-ball 2hrs

3/5: DC, 2p

2hrs basketball

10min airdyne, ez pace

10min max calories(15 hard/15 less hard)
220 calories

20min ez pace

---

2hrs climbing: footwork focus

7min row, warmup pace

4rds:
25x mtn climbers
30sec leg lift
15sec DH w/A2B

10 1-arm DB raise(25#): R/R, R/L, L/L, L/R

10-1 ladder:
95# FS
pushups
KB swing

5rds:
4x 95# FSPP
4x box jump(24")

3rds:
22cal airdyne
40sec static hold, 45# db's

Workout: 
1-5 Pull-up/A2B/push-up Ladder 
Then: 
3x5 Wall Squat 
3x10 Squat 
3x2 SLDL 
Then: 
12x KB Swing @ 65# + 
2:00 minute Row + 
2:00 minute Rest 
Three Rounds 
Then: 
5 minute Intermission (including 3rd-2min Rest period above) 
Then: 
12x Front Squat, 70#  
2:00 minute Quick Step @ 10" Box + 
2:00 minute Rest 
Three Rounds 

DC: 2p

Boulder 90min
Thruster ladder(1-5)95lb

Climb 2hrs, fall practice

Boulder 120min
-
Run 10k

Thursday, Feb 10, 2011

Boulder 90min

2rds:
20sec deadhang
20sec wall sit
20sec plank
10 lunges
10 squats
10 KBs
5 goblets
10 dislocates

5rds:
5 single leg box steps, 65lb
5 A2B

5rds:
5 SLDL
5 box jumps

3rds:
1min airdyne
2min rest

Climb 1.5hrs

February 1, 2011
Boulder 1.5hrs

---

January 31, 2011

Row 45min @ 24spm
11046m

JANUARY 16, 2011

Climb, PRG 6p 5.10

---

JANUARY 15, 2011

4min jumprope
3min leg lift/flutter
2min FLR/pushup
1min deadhang/pullup
-
5rds(L/R):
5x BB box step
5x BB lunges
-
6x30/30 db PP 30#
-
2min ea:
FSPP 45#
Box jump
Airdyne
Goblet squat
Knee pushup
Abmat

Boulder: 2hrs, V1-3

50 box 24"
50 JPUs
50 KB 53#
50 lunge
50 K2E
50 PP 45#
50 sit-ups
50 wall ball 20#

SATURDAY, DECEMBER 5
Dangers 4p, M5-6

5min spin
90min boulder V0-V1

Dangers: 3p, M5-6

One year later...
5min row
3rds:
5 pull-ups
10 bench, 40lb db's
15 kb, 50lb
20 squats
25 sit-ups

TUESDAY, OCTOBER 20, 2009
60min trail run, Forest Park
---
MONDAY, OCTOBER 19, 2009
rest day
---
SUNDAY, OCTOBER 18, 2009
climbing: smith, 5p 5.10-11
---
SATURDAY, OCTOBER 17, 2009
row 1000m
boulder, steady V1-2 60min
row 1000m
elbow rehab
---
FRIDAY, OCTOBER 16, 2009
hike ape caves

5rds:
x6 mb clean, 100lb
x4-5 ring dips
10-9-8-7-6-5-4-3-2-1 reps of:
mb clean, 30lb
ball slam, 30lb
pushup
box jump
19min 33sec(+Harro)

20 divebombers
30:30, 6rds: hard/ez row

20:10, 6rds:
mtn climbers
35lb kb c+press
sprints
body saw
jpu

Climbing: steady diet of V2, 60min
---
TUESDAY, OCTOBER 6, 2009
Typewriters/Divebombers
30:30, 6rds:
sprints
kb swing 28kg/plank
clean+press 35lb kbs
row

Climbing: PRG 8p, 90min, 5.10-11

10min row(2100m)
AMRAP 45min:
20 box stepups(l/r)
10 db hang cleans 35#
30m db crawl
250m run
1 rope ascent
-9rds
---
SATURDAY, OCTOBER 3, 2009
rest day

Deadlift
3-3-3-2-2-1-1, 370lb(PR)
AMRAP 10min:
10 kb swings 24kg
10 kb figure 8
50 jump rope

3rds:
x10 dbl kb swing 28kg
30m alligator crawl
3rds:
x10 power wheel
x8 a2b
AMRAP 15min:
x5 pullups
x10 pushups
x15 squats
-13rds

Climbing: boulder 120min 30pts(V4)
---
TUESDAY, SEPTEMBER, 29, 2009
6min TGU 24kg
15:15, 6rds:
body saw/jacknife
ring row/pushups
sprint/mtn climbers
kb swing/box jump
---
MONDAY, SEPTEMBER 28, 2009
climbing: ozone 5p, 5.10-5.11
---
SUNDAY, SEPTEMBER 27, 2009
climbing: 'SWF' M7
---
SATURDAY, SEPTEMBER 26, 2009
rest day

Deadlift 3-3-3-3-3, 335lb
2rds:
225m run
20 ball slams
15 mtn climbers
10 db burpees
30m bear crawl
-6min38sec
---
THURSDAY, SEPTEMBER 24, 2009
2rds:
max pullups
max pushups
5rds:
200m row
20 kb swings 24kg
125m run
---
WEDNESDAY, SEPTEMBER 23, 2009
rest day

Climbing: boulder 90min 20pts

Bench press, Airdyne, peg board
---
FRIDAY, SEPTEMBER 18, 2009
Climbing: Skaha 7p, 5.8-5.11-

1000m row
5min TGU 24kg
30:30, 6 sets of:
kb swing 32kg/plank
burpees
wall ball 20lb
shuttle run
---
MONDAY, SEPTEMBER 14, 2009
10min ez row

3 sets:
6min row: 30sec hard, /30sec ez
4min rest

10min ez row

Drytool workout: pegboard intervals
---
SATURDAY, SEPTEMBER 12, 2009

Climbing: TLC,7p 5.10-5.11

Cycling: Sauvie 1(avg 20mph)
---
THURSDAY, SEPTEMBER 10, 2009
450m run
30-20-10 reps of:
db deadlift
db push press
jumping lunge
450m run
-11min20sec

Climbing: boulder 90 min 10pts
2 sets(+25lb):
10x10sec dowel frenchies
10x10(l/r) hammer swings

Farmers carry 2x40kg
x12 kb swing 40kg
x10 db snatch 50lb
frog hop

20:10, 6rds:
jpu's
push ups
row
mtn climbers
shuttle run

Rest day
---
SUNDAY, SEPTEMBER 6, 2009
climbing: smith 9p 5.9-5.11
---
SATURDAY, SEPTEMBER 5, 2009
10-9-8-7-6-5-4-3-2-1
bear complex(4pt)
~22min
---
FRIDAY, SEPTEMBER 4, 2009
climbing: beacon 6p 5.9-5.10+

20:00 row 5200m

MONDAY, SEPTEMBER 1, 2009
Front Squat 3-3-3-3-3 225lb
5rds(w/Ryan):
200m row
x20 kb swings 24kg
150m run
-20min18sec

SUNDAY, AUGUST 30, 2009
Climbing: Beacon Rock- 'Young Warriors' 5.9 5p

SATURDAY, AUGUST 29, 2009
Climbing: DC M7(TR)

FRIDAY, AUGUST 28
RF ???

Push press
10-5-3-2-1-1-1
170lbs
partner wod(Kyle) 5rds:
1min row(cal)
1min slam ball 25lb
436pts
---
WEDNESDAY, AUGUST 26, 2009
climbing: boulder 75min

3rds:
x10 db snatch 60lb
x10 leg curl
kb walk 90lb
-
30:30 6rds:
wall ball 20lb
ball slam 40lb
kb swing 28kg/plank
mtn climbers

climbing: boulder 45min

---

SUNDAY, AUGUST 23, 2009
'Orbit' 5.9 8p

---

SATURDAY, AUGUST 22, 2009
rest day

---

FRIDAY
3rds:
x5 kb row 20kg
med ball carry
x10 med ball clean 90lb
x8 A2B
-
AMRAP 15min:
x20 ball slam 30lb
x15 mtn climber(l/r)
x10 flip, catch & squat 24kg
bear crawl 100ft
225m run
--4.5rds

Push press:
3-3-3-1-1, 155lb

15min amrap:
x5 1-arm kb swing 45lb(l/r)
x5 db snatch 40lb(++)(l/r)
x5 burpees

3rds:
x12 sdhp 75lb
x12 wall ball 20lb

40:20, 5 sets of:
shuttle run
jacknifes
jpu
walking kb 24kg
renegade lunge 35lb

Front Squat
5-5-5-5-5, 165lbs
3rds:
250m row
225m run
1:38/1:39/1:37

Climbing: beacon .10
hiking: Hamilton, 4mi

climbing: beacon 6p,.10+
--
FRIDAY, AUGUST 14, 2009: angel's rest 4.6mi

THURSDAY, AUGUST 13, 2009
climbing: boulder 60min
dowel frenchies
dowel hangs
hammer swings

5rds:
x25 KB swings 24kg
x20 ball slams 30lb
x15 med ball cleans 30lb
x10 box jump 28in
x5 A2B
225m run
-30min15sec

Rest day

3rds:
leg circuit
x10 ring pushups
x10 ring rows

1min ea(l/r) 35lb:
around-body swing
figure-8
clean
1-arm swing
high pull
snatch
clean-press
arm2arm swings

Climbing: TLC 4p, 10b-11b

Run 5k
-20min55sec

Rest day

Push Press
3-3-3-3-3
140lb

3rds:
450m run
21 kb swing 24kg
12 pullups(dh ring)
-11min15sec

---

WEDNESDAY, AUGUST 5, 2009

climbing: boulder 2hr

3rds:
x8 pullup
x10 powerwheel

15/15, 6rds:
sprint/mtn climber
ring row/pushup
KB clean+press 45lb
rope snap/KB swing 28kg

Rest day

SUNDAY, AUGUST 2, 2009

Climbing: bouldering 2hr, 25pts

Partner WOD(w/Joe Fury)

6x200m row
2min static rings
10-9-8-7-6-5-4-3-2-1 reps of:
ring row
SDHP 24kg
wall ball 20lb
x6 broad jump intervals
6x225m run

31min15sec

2rds:
x5 med ball clean 70lb
x3(l/r) TGU 45lb
2rds:
x10 ring push-up
x8 A2B

3rds:
225m run
x20 kb swing 20kg
x15 box jump 32in
x10 db burpee 25lb
20m bear crawl

Partner wod(Chris):
x4 200m row
x4 kb walk 24kg
x50 ring rows
x4 1/2 leg circuit
x4 sprint relay
-29min 33sec

Row 30min ~7500m

4rds:
x5 kb push press 24kg
x5 pullup
x10 chop-to-halo

AMRAP 15min:
x5 1-arm swing l/r 45lb
x5 kb snatch l/r 45lb
x5 burpees
-9rds

Climbing: boulder 60min 14pts V3
Run 25min - walk 25min

4rds:
x6 ring dips
x3 Sandbag get-up
Heavy medball carry 100lb
20:10 6rds:
Sprint
JPU
Row
Pushup
---
MONDAY, JUNE 29, 2009
rest day

Climbing: FA 'Spanish Windmill Fantastico' M8

Running: 'Defiance Lite' 8mi 3800' 2hr30min
---
FRIDAY, JUNE 26, 2009
Climbing: broughton's 5p, 5.10-5.11

3rds:
x8 double kb push press 24kg
KB Crosswalk carry
30sec ring L-sit

AMRAP 15min:
5 pullup
10 pushup
15 kb swing 24kg
-8rds+

Climbing: boulder 60min<=V4
5rds:
Dowel frenchie+pullup
20 hammer swings l/r

2rds:
x6 ring dips 20lb
x10 get up sit up 24kg
x10 renegade row 20kg

30:30, 6rds:
Shuttle run
Mtn climber
Wall ball 20lb
Rope snaps

Run 60min 10k

SUNDAY, JUNE 21, 2009
climbing: boulder 60min 30pts

Rest day

3rds:
TGU, 36kg
x10 KB swing 32kg
x10 ring pushup 40lb
50m ball carry 90lb

Partner wod-
Ball toss
Jump rope
Rope snap

5rds:
x3 KB push press, 32kg
Rope climb no feet

30-24-20-16-12-8-4-2 reps:
Ball slam, 25lb
DB snatch, 35lb
10min 51sec
-
Climbing: boulder 75min

4rds:
x20 KB swing, 36kg
150m run
30sec side plank, l/r
3rds:
Sandbag getup, 88lb
x12 Russian twist, 45lb
3rds:
Leg circuit
x10 A2B

3rds:
Rope ascent(no feet)
x10 power wheel
250m row(-25spm)

40:20, 5rds:
Jacknife
JPUs
Bear crawl/frog hop
Med ball carry(70lb)
Shuttle run

MONDAY, JUNE 15, 2009
rest day

-----

SUNDAY, JUNE 14, 2009

Climbing: broughton's, 7p, 2x.9, 2x.10-, 2x.10+, .11+

SATURDAY, JUNE 13, 2009

100 box jumps(24")
25 pullups
50 kb swings
4x225m sprint
50 med ball clean, 40lb
50 burpees

Climbing: 10p, 5.9-5.10+

4rds:
x5 KB push press, 28kg
x8 ring row(box)
4rds:
250m row
225m sprint
1:31/1:33/1:37/1:41

4rds:
TGU 28kg
x12 Russian twist, 45lb
4rds:
Rope ascent(no feet)
x15 wall ball, 20lb
1 min plank
5rds:
x10 kb front squat, 110lb
30m sprint
x10 28kg kb swing
30m sprint

Climbing: boulder 60min

3rds:
x6 ring dips(20lb)
x5 pistols
x5 plank rows

6rds, 30:30s:
Sprints
Mtn climbers
Rope snaps
Box jumps

Rest day

Climbing(PRG): 10p...2x5.9, 6x5.10, 2x5.11

5k row
5k bike(g-twn)
5k run
-1hr

Climbing: boulder 2hrs, 20pts-V4
dowel frenchies, 3 sets
50-25-20-15-10-5 reps: hammer swings

x8 1-arm push press(l/r, 28kg)
x12 situp, 65lb
x10 chop-halo

AMRAP 15min:
5 pullups
10 pushups
15 squats
-11rds

8min TGU, 45lb

5rds, 45sec ea(45lb):
Flip-n-squat
Snatch(L/R)
Figure 8 to hold
Super plank

Climbing: boulder 60min

Skills:
Rope climb(hands descent)
Weighted ring dip(20lb)
Pistols(15lb kb)

5rds: 40:20
Med ball carry(~70lb)
Heavy jump rope
Bear crawl
Box jump(24")
Ball slam(25lb)

Rest day

Mt Rainier: Nisqually Icefall III WI3, ca. 4500ft
-5hrs, camp-to-summit

SATURDAY, MAY 30, 2009
Hike to Cowlitz cleaver: ~4k ft

FRIDAY, MAY 29, 2009
rest day

THURSDAY, MAY 28, 2009
3 rds:
x8 ring dips
x12 pushups
x12 situps, 45lb

3rds:
450m run
x21 kb swing, 24kg
x12 deadhang ring pullups
-10min46sec

6rds:
x10 90lb front squat
100m sprint
5rds:
25m wheel crawl
x10 leg curls

7min TGU(45lb,1rep/min)

2rds:
x10 db snatch, 50-55lb L/R
L-sit practice

6rds, 30/30:
Sprints
Ring rows
JPUs
Rope snaps

Climbing: boulder 45min, 18pts

4rds:
400m run
20 pushups
30 squats
-13min

rest day

FRIDAY, MAY 22, 2009
Climbing: broughtons, kashmir5.12(TR), pinhead5.11d(TR),5.10c

3rds:
x10 weighted situp, 45lb
x8 A2B(1/2 w/straight leg)

5rds, L/R, 35lb:
x5 kb swing
x5 hi-pull
x5 snatch
x5 clean+press
x5 reverse lunge
x5 figure-8 to hold
x10 around body pass

Running: 6.7mi, 1hr

Partner wod-
450m run
7rds:
x7 db hang clean, 35lb
x7 box jump, 28"
x7 burpees

rest day

x8 KB lunges(l/r)35lb
x8 1-leg DL(l/r)25lb
x10 ring rows
-2rds
500m row 1:23.0(PR)
AMRAP 15min
x10 kb swing, 24kg
x10 kb FCS, 24kg
x10 pushups
225m run
-5.5rds

Climbing: carver, 5p, 5.9-5.10d trad
Cycling: g-twn/sauvie1/newberry
32.1mi, 2hr6min

Climbing: carver, 5p, 5.8-5.10+

rest day

Push Press
5-3-2-1-1-1, 170lb(PR)
AMRAP 15min:
x7 med ball clean, 40lb
x7 burpees
225m run
-7.5rds

Climbing: boulder 50min(V1-4,18pts)

4rds:
x20 KB swing, 40kg
250m row
3rds:
TGU
x8 KTE
60lb ball carry

7min kb snatch, 138reps

Climbing: boulder 45min(V1-4)
Hangboard

Front squat
5-3-2-1-1-1, 260lb(PR)
5rds:
1min ball slam, 25lb
1min row(cal)
-436pts(team w/Jacob)

Climbing: carver 5.9-5.11, 4p
boulder V2-3, 60min

Cycling: sauvie 1, newberry
28mi, 1hr42min

rest day

Push press: 3-3-1-1-1, 150lb
3rds:
3 sandbag get-ups(l/r,65lb)
10 powerwheel
-
12 weighted sit-ups(45lb)
5 rows(l/r, 20kg)

5rds:
30 mtn climbers
25 kb swing(24kg)
20 ball slams
15 med ball cleans
10 burpees
5 KTE
225m run
-31min17sec

TUESDAY, MAY 5, 2009
Climbing: AMRAP 30min
V1 boulder x22
campus board

Front Squat 3-3-3-1-1-1, 235lbs
30-24-20-16-12-8-4-2 reps of:
ball slam(25lbs)
db snatch(L/R, 35lbs)
11min30sec

Climbing: boulder 90min(V1-3)

Climbing: 10p, 5.8-5.11(PRG)

Cycling: Sauvie 2
36.5mi, ~2:15

Push press: 3-3-3-3, 155lb
4rds(3min rest):
250m row
225m run
1:32(1:38.25avg)

Rest day

3rds:
x8 dbl kb snatch(45lb)
x10 ring push ups
250m row

30:30, 6rds:
bear crawl
wall ball(20lb)
kb swing(28kg)
lateral jumps

rest day

Alpine: Castle Crags, Mt Hood
III WI3, M4, 4500'
5.5hrs(9hrs total)

rest day

FRIDAY, APRIL 24, 2009
climbing: boulder 75min, >V4

Push press:
3-3-3-3, 150lb
'Helen', 3rds:
450m run
x21 kb swing
x12 pull ups
-9min50sec

5rds:
x10 deadlift, 205lb
250m row

4rds:
x6 med ball clean + 80m carry, 90lb
x10 A2B

2 rds:
x3 sandbag get-up, 65lb

x10 powerwheel
x10 slash-to-halo

rest day

Front squat 3-3-3-3-3, 220lbs

AMRAP 15min:
5 kb swings(L/R)
5 kb snatch(L/R)
5 burpees
-11rds

Climbing: boulder 60min + hangboard

SUNDAY, APRIL 19, 2009
climbing: 5p, 5.8-.10c
(carver)

3x225m sprint
50 ring push-ups
50 ring rows(box)
50 ball slams(25lb)
50 wall balls(20lb)
50 sit-up pass(20lb)
3x40m broad jump
-23min50sec

Cycling: 2hr, 34.78mi
(Sauvie 1: 24mi @ 1:15:20)

Climbing: 7p, 5.9-5.11

Push press
5-5-5-5-5
155lbs

3rds:
x10 powerwheel
50m bearcrawl
3rds:
x10 half-moons, 45lb
TGU,24-28kg

rest day

3rds:
x5 Dbl kb snatch, 20kg
x10 A2B(no touchdown)

Tabata, 6rds:
JJ's
JPU's
Pushups(knees)
Row
Mtn climbers

Front squat: 5x5, 205lbs
DB Fran(40lb, ring pu's): 9min35sec

SUNDAY, APRIL 12, 2009
Bouldering, 60min

Rest day

Climbing:5.8(1), .10(x4), .11(x3)

Push press:
5-5-5-5-5, 135lbs

Row 1000m
50 push-ups
25 mtn climbers
25 kb swings
Leg circuit
50 abmats
25 mtn climbers
25 kb swings
Leg circuit
50 Russian twists
25 ring pull-ups
25 kb swings
Leg circuit
450m run
-30min15sec

x5 2 kb snatch
x10 kb swing
med ball toss

6rds, 30/30 of:
Sprints
JPUs
Wall ball
Rope snaps

Rest day

Climbing: 7p, 5.8-.11c

SATURDAY, APRIL 4, 2009
Cycling: 90min

Cleans: 5x5
Slash-to-halos

3rds:
450m run
5 pistols(l/r)
10 kte
-8min13sec

Climbing: boulder 90min(V2-5)
Plyo campus(2)
Campus ladder(3)

1) 4rds of:
5 dips
5 clean & press(l/r)
10 sit-ups(45lb)

2) 4rds of:
3 sandbag getups(65lb, l/r)
Medball squat(x6) & carry(70-90lb)

3) 4rds of:
10 deadlifts(125-185lbs)
10 box jumps

rest day

5x5 Thruster, pull-ups

AMRAP 15min:
7 medball cleans(20lb)
7 burpees
225m run
-6rds

3rds:
10 goblet squats(16kg)
5 windmills
225m run

2rds:
3 tgu's(24kg)
5 ring dips
Dot drills

4rds, 40/20 of:
Rope snaps
Heavy jump rope
Jack knifes
1-hand kb swing(45lb)
Broad jumps

Rest day

Deadlift: 5-5-3-3-1-1-1
365lbs(PR)
TGUs, 3x3(L/R)

Climbing: bouldering 90min
Dowel hangs
Hammer swings
135lb bench press

5rds of:
25 kb swing(24kg)
20 ball slam(25lb)
15 med clean(25lb)
10 box jump(28")
5 kte
225m run
-27min42sec

rest day

Weighted lunge 4x5, >56kg
One-legged deadlift

5rds of:
1min row
1min slam ball

Mixed climbing: 4p(M6-7)

SATURDAY, MARCH 7, 2009

3x10 kb swing(>32kg)
3x5 get up sit ups(L/R >45lb)

25 ring push ups
50 wall balls(20lbs)
100m bear crawl
500m row
3 leg circiuts
50 abmat situps
25 ring dips

Climbing: boulder V1-4(120min)
Dowel hangs
Hammer swings

rest day

3rds:
x3 TGU(L/R)24kg
x12 half moon(45lb)
225m run
4rds:
x6 med ball squat+carry(60-90lb)
x10 power wheel
x10 slash to halo(45lb)

7.5min kb snatch: 132reps

KB swing/hi-pull/snatch(3x5 L/R)24kg
TGU(3x3)28kg
weighted pull ups(3x5)20lb

30/30s of:
rope snaps
Ball slam(20lb) ***25lb next time***
JJ's
KB swings(24kg)

Lunge squat: 4x5, 56kg

7rds:
7 med ball clean(30lb)
7 burpees(6ct)
7 ring rows

rest day

SATURDAY, FEBRUARY 28, 2009

mixed climbing, 3p(M5-6)

5x5 deadlift: 315lbs

3rds:
450m run
5 pistols(L/R)
20 ball slams(20lbs)
9min27sec

rest day

WEDNESDAY, FEBRUARY 25, 2009

row 1000m
50 push ups
25 mtn climbers
25 kb swings(24kg)
leg circuit
50 sit ups
25 mtn climbers
25 kb swings
leg circuit
50 russian twist(35lb)
25 pull ups
25 kb swings
leg circuit

~28min?

TUESDAY, FEBRUARY 24, 2009

TGU: 32kg, L/R(PR)

30/30, 4rds:
row
bear crawl
sprint
jpu
burpees

Run 5k
21min 14sec

'Dirty Thirty'
30 reps of:
Box jump
KB swings
Lunges
KTE's
Push press(75lb)
Back extensions
Wall ball shots
Burpees
300 jump rope
-18min 10sec

Rest day
-----
FRIDAY, OCTOBER 24, 2008
Climbing: Boulder 75min(V2-3)

THURSDAY, OCTOBER 24, 2008

'Diane'
21-15-9 reps of:
225lb deadlift
HSPU
12min 00sec

5k run: 21min 7sec

'Fran'
21-15-9 reps of:
95lb thruster
Pull-ups
-8min 8sec

MONDAY, OCTOBER 20, 2008

Climbing: Boulder V1-V4(120min)
5rds of:
2 sets dowel Frenchies
30 hammer swings(L/R)
15 flutter kicks
15 sit-ups

TUESDAY, OCTOBER 14, 2008
4rds of:
510m run
30 GHD sit-ups
15 deadlifts(250lb)
-----
MONDAY, OCTOBER 13, 2008
120 burpees
-----
SUNDAY, OCTOBER 12, 2008
Rest day
-----
SATURDAY , OCTOBER 11, 2008
Rest day
-----
FRIDAY, OCTOBER 10, 2008
Climbing: Boulder 90min(V1-V4)

5 rds @ 125lbs of:
15 deadlifts
12 hang power cleans
9 front squats
6 split jerks
-27min 58sec

6k row: 22min 5sec

TUESDAY, OCTOBER 7, 2008

Partner WOD:
Wall ball shots(8')
Plyo med ball press
Box jumps

Bouldering: 4x4's(6 sets, V2)
10rds of:
10-1 KTE ladder
Dowel frenchies
20 hammer swings(L/R)
-----
SUNDAY, OCTOBER 4, 2008
Rest day
-----
SATURDAY, OCTOBER 4, 2008

Climbing(>5.11) and bouldering(V4)
2hrs
-----
FRIDAY, OCTOBER 3, 2008

10-9-8-7-6-5-4-3-2-1 reps of:
KB swing(24kg)
Push-ups
Box jumps(31")
Wall ball(20lbs)
One-leg jump rope(L/R)
-17min 18sec

4rds of:
400m run
25 med ball cleans(20lb)
25 burpees
-27min 8sec

Rest Day

TUESDAY, SEPTEMBER 30, 2008

5rds of:
max shoulder press(95lbs)
max push-press(95lbs)
max rope climbs
rest 3min

MONDAY, SEPTEMBER 29, 2008

Climbing: 8p, 5.10 + bouldering >V4

SUNDAY, SEPTEMBER 28, 2008

Climbing: Ozone 5p, 5.10-.11

SATURDAY, SEPTEMBER 27, 2008

Fight Gone Bad: 281pts

Rest Day

THURSDAY, SEPTEMBER 25, 2008

7 rds of:
15 KTE
10 burpees
5 HSPU
24min 18sec

climbing: boulder 120min(V2-V5)

'Fran'
21-15-9 reps of:
95lb thruster
Pull-ups
8min 31sec
50-40-30-20-10 reps of:
8lb hammer swing

MONDAY, SEPTEMBER 22, 2008
Climbing(PRG): 10p, 5.10
1000m row

Rest Day

SATURDAY, SEPTEMBER 20, 2008

Climbing: Madrone, 5p(5.10-.12)

Shoulder Press 3-3-3-3-3
95/115/125/130(2)/130(2)

Deadlift 3-3-3-3-3
275/295/315/335/355lbs

5 rounds of:
5 Snatch(65lb)
10 OHS (65lb)
15 Thruster
-15min 4sec

Climbing: boulder up to V4, 2hrs

Plyo ladders, hang board, skills practice.

Rest Day

THURSDAY, SEPTEMBER 11, 2008

As many rounds in 20 minutes of:
2 rope climbs
10 push-ups
15 KB swings(24kg)
-7 rounds

WEDNESDAY, SEPTEMBER 10, 2008

35# dumbbell:
10 weighted pull-ups
20 split jerks(10/arm)
30 walking lunges(15/arm)
40 snatch balance(20/arm)
30 walking lunges
20 split jerks
10 weighted pull-ups

11min 43sec

TUESDAY, SEPTEMBER 9, 2008

Run 3k: 11min 48sec

MONDAY, SEPTEMBER 8, 2008

Climbing(PRG) 10p, 5.10-.11

Rest Day

Climbing(Madrone):
4p, .10a-.11b

PAT evolution: 6min 8sec

Team ladders(1-10reps):
Box jump(24")
KB swings(28kg)
KTEs
Wall balls(20lbs)
Burpees
-30min 15sec

3 rds @ 95lbs of:
7 deadlifts
9 SDHP
12 thrusters
9 front squats
7 push press
14min 40sec

Boulder 90min(V1-V3)

Frenchies(1" dowel), 3 sets

Hammer swings 20-40reps, 3 sets

800m run
21 reps shoulder press, 95lbs
800m run
21 reps push press, 95lbs
800m run
21 reps split jerk, 95lbs

16min 48sec

FRIDAY, JULY 18, 2008
Rest Day

1500m row
50 wall balls(20#)
1500m run
50 wall balls
1500m row

25min 10sec

WEDNESDAY, JULY 17, 2008
'Grace'
Clean & Jerk 30reps for time(125lbs)
17min 27sec

50/35/20 reps of:
Wall ball, 20#
Box jump, 24"
KTE's
21min14sec

Snatch Practice
95lb

*****

WEDNESDAY, MAY 28, 2008
HEL 'Filthy Fifty'
34min 1sec

H.E.L. agility course
50lb vest
16min 31sec

Rest day

Climbing: boulder 90min(V1-V3)
Sloper campus ladder, 3 sets

800m run
40 burpees
600m run
30 burpees
400m run
20 burpees
-18min 12sec

Climbing: carver, 5p, .9-.11a

400m run
21KB swings
21 ring dips
400m run
15 KB swings
15 ring dips
400m run
9 KB swings
9 ring dips
9min 7sec

60sec max push-ups(x3):19/8/9

5 rep bear complex, 65lbs
max rounds in 20min:
14 rounds(+ deadlift, cleans)

Rest Day

WEDNESDAY, MAY 14, 2008
'Michael' 3rds of:
800m run
50 back extensions
50 sit-ups
18min 45sec

Climb 90min(V1-V3)
Weighted pull-up 5x5:
12/25/30/25/20
1:1 15sec finger hangs(x8)

Snatch: 5x5
65/85/95/105/110

21-15-9 reps of:
Med ball cleans(20lb)
Ring dips
Box jumps(24")
Pull-ups
12min 26sec

Rest Day

SATURDAY, MAY 10, 2008
Hike 30min
Climbing: 5p @ Smith

FRIDAY, MAY 9, 2008
HEL Painstorm
37min 40sec

'Fran'
21-15-9 reps of:
95lb thruster
dead hang pull-ups
~11min?

Rest Day

Hang snatch-OHS Combo:
45-105#, 2-10 rep ea...
7min 7sec
Then 2k row: 6min 57sec

Climbing: Broughton Bluff 5.10-5.11

SUNDAY APRIL 4, 2008

Climbing: 5.10 cracks all day long...
Hike: 90min

SATURDAY, APRIL 3, 2008
Rest Day

Olympic workshop
w/Nick Temple

5k run
21min 12sec

Crossfit Total: 750pts
Back Squat: 255lbs
Shoulder Press: 135lbs
Deadlift: 360lbs
Then, 120min boulder(V2-V4)

TUESDAY, APRIL 29, 2008
Rest Day

21-15-9 reps of:
28kg KB swing
pull-ups(dead hang)
20lb wall ball
Time: 8min 38sec

SUNDAY, APRIL 27, 2008
Hiking: 30min
Climbing: Smith, up to .11a

SATURDAY, APRIL 26, 2008
Hiking: 90min
Climbing: Trout Creek(.10 cracks)

3x800m:
2:32/2:55/2:54

Climbing, boulder 2hrs (V2-V5)

WEDNESDAY, APRIL 23, 2008
Back Squat 5x5:
185/195/200/205/210

50-30-20 reps of:
135lb deadlift
21" box jump
knees-to-elbows
Time: 22min 34sec

Rest Day

SUNDAY, APRIL 20, 2008
Hike: 45min
Mixed Climbing: FA 'Rollover' M4

21-15-9 reps of:
135lb power clean
ring dips
10min 25sec
Then, boulder 90min(V4-V5)

Overhead squats:
3-3-3-3-3-3-3
95/135(2)/115/125/135/145/155lbs

1 mile time trial:
5min 50sec

WEDNESDAY, APRIL 16, 2008
Climbing: boulder 2hrs(V2-V5)31pts

40lb dumbell, 3 rounds(each arm)of:
5 TGU
10 1-arm snatch
15 DB swing

19min 1sec

Rest Day

Climbing: 5.10a - 5.10d(6 pitches)

SATURDAY, APRIL 12, 2008

Climbing @ Ozone: 5.9-5.11

10 1-arm clean & jerk(50lb)
1 pull-up/knees-to-elbows
9 C&J
2 pull-ups/KTE...

...1 C&J
10 pull-ups/KTE

18min 8sec

4 rounds of:
450m run
20 deadlifts(95lb)
20 box jumps
10 ring dips
1 rope ascent

19min 26sec

21-15-9 of:
calorie row
115lb push press
GHD sit-up

10min 48sec

Then, climbing(V3-V5): 2hrs

*****

TUESDAY, APRIL 8, 2008

Rest day

Climbing: Boulder 2hrs(V3-V5), then:

One pull-up the first minute, two pull-ups the second minute...

Total: 10 minutes/rounds...plus 10 pull-ups: 65 total

Hiking: 45min
Mixed climbing(M5-M6)

SATURDAY, APRIL 5, 2008

Hiking: 90min
Climbing: Smith

'Gwenn'
15-12-9 reps* of:
95# clean & jerk
*w/o resets

THURSDAY, APRIL 3, 2008
50 wall ball shots(20#)
40 box jumps(24")
30 cal row
20 GHD sit-ups
50 jump rope
60 second handstand
4 Turkish get-ups
9 pull-ups
9 ring dips
2 wall climbs
510m run

15min 8sec

Deadlift
5-5-5-5-5
225/275/300/325/335lbs

Boulder 2hrs(V4-V5)

TUESDAY, APRIL 1, 2008

Rest Day

400m run
21 burpees
21 KB swing(24kg)
400m run
15 burpees
15 KB swing
400m run
9 burpees
9 KB swing
400m run

12min 8sec



SUNDAY, MARCH 30, 2008

Hiking 50min
Mixed Climbing(M6-M7)

Rest Day

FRIDAY, MARCH 28, 2008

4 rounds of:
Crossfit HEL Agility Course
Run 400m

20min 50sec

Climbing: Boulder 2hrs(V3-V5 projects), then:

50-40-30-20-10 reps of:
1-legged jump rope(R)
1-legged jump rope(L)
sit-ups

10min 45sec

21 reps 185lb back squat
10 ring dips
500m row
15 back squats
10ring dips
750m row
9 back squats
10 ring dips
1000m row

19min 25sec

TUESDAY, MARCH 25, 2008

Climbing, 2hrs(V4-V5 projects), then:

Campus ladders, 3 rounds

21-15-9 reps, for time:

95lb thruster
28kg KB swing
20lb D-ball sit up

15min 46sec

Rest Day

Hiking: 50min

Mixed Climbing(M6-M7)

'Christine'
3 rounds of:

500m row
12 205# deadlift
21 box jumps

13min 7sec

Climbing: Boulder 2hrs(V3-V4)

WEDNESDAY, MARCH 19, 2008

'G.I. Nancy'
5 rounds of:
400m run
15 95# overhead squats
20 burpee pull-ups

29min 58sec

Climbing: Boulder 2hr((V2-V5), then...

4 sets of 4x4s(V0-V2), then...

4x400m run
1:09(PR)/1:11/1:17/1:16

MONDAY, MARCH 17, 2008

Clean
3-3-3-3-3-3-3

95#/115/135/145/145/155/165(2)

SUNDAY, MARCH 16, 2008

Hiking 50min

Mixed Climbing(M6-M7)

SATURDAY, MARCH 15, 2008

Hiking 50 min

Mixed Climbing(M6-M7)

Rest Day

Climbing: boulder 2hrs(V3-V5), then...

200 jump rope

5 rounds of:
20 knees-to-elbows
20 4-count flutter kicks
20 box jumps

200 jump rope

27min 7sec

10 KB swings(30kg)
5 SDHP(30kg)
7 burpees
...as many rounds in 20min:

10rds(plus 10KB)

TUESDAY, MARCH 12, 2008

Climbing: Boulder 45min(V2-V4) then...

'Cindy'
5 pull-ups
10 push-ups
15 squats
as many rounds in 20min: 12 rounds( +5pull/7push)

MONDAY, MARCH 11, 2008

Rest Day

SUNDAY, MARCH 9, 2008

Rest Day

SATURDAY, MARCH 8, 2008

60 min hiking
Mixed climbing(M6-M7)

21 reps 80# dumbell clean & jerk
5 rope climbs
15 reps C&J
3 rope climbs
9 reps C&J
1 rope climb

12min 5sec

Climbing: 2hrs bouldering(V3-V4), then...

1 mile time trial: 5min42sec(PR)

'Linda'(aka 3 bars of death)
10-9-8-7-6-5-4-3-2-1 reps of:
225# deadlift
135# bench press
95# clean

20min43sec

FRIDAY, FEBRUARY 29 - TUESDAY, MARCH 4, 2008

CLIMBING TRIP: CANADIAN ROCKIES

Rest Day

Boulder 75min(V3-V4)

Then, 5 rounds of:
400m run
50 squats
30 back extensions

30min 00sec

HEL 'chipper' WOD:
17min 31sec

Recovery Day: Warm-up, stretch and easy bouldering.

90min

MONDAY, FEBRUARY 25, 2008

Alpine Day: ~6mi, 3k elev, 12hrs

SUNDAY, FEBRUARY 24 2008

Hike: 4hrs

Rest Day

Thruster
3-3-3-3-3-3-3
95/115/125/135/145/150(x1)/140

2 rounds of:
max 1" dowel hang(50 sec, 39sec)
2x40 hammer swings(L/R)

Climbing day: power, boulder 120min at V3-V5.
Rest 30min.
Then, 'Helen', 3rds of:

400m run
21 KB swings
12 pull-ups(wall-assist)

...8min 55sec

95# Overhead squat, 75 reps

10min 35sec

'Super Mario' WOD with the 0830 crew...

30min20sec

Climbing: 4 pitches @ Madrone...10c-11d

SUNDAY, FEBRUARY 17, 2008

Rest Day

SATURDAY, FEBRUARY 16, 2008

Bike & Hike, Part 2: 2 more hours

FRIDAY, FEBRUARY 15, 2008

Bike & Hike: 2 hours


THURSDAY, FEBRUARY 14, 2008

Rest Day


WEDNESDAY, FEBRUARY 13, 2008

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

95#/115#/125#/130#/115#

Climbing: power endurance
3-pitch blocks of 5.10 (>90 degrees)

6 blocks, 18 pitches total

10k run: 44min 5sec

Climbing, Day 2: Boulder 90min(V3-V5)

Plus, 4 Rounds of:
Plyometric campus ladder(slopers)
Max bench press, 135lbs

SATURDAY, FEBRUARY 9, 2008

Climbing: Smith Rock...6p, 5.10-5.11

Rest Day

Climbing: power(V0-V6) 120min

4x500m row: 1:30/1:34/1:39/1:38

'Bear Simplex'

21-18-15-12-9-6-3 @ 85lbs:
Deadlift
Hang power clean
Push jerk

23min 8sec

Climbing Day: warm-up(.8, .9), then 10 pitches of 5.10
Focus on...open hips, precision feet.

For time:
50 Box jumps
50 Jumping pull-ups(1" dowel)
50 Kettlebell swings, 24kg
50 Push press, 45#
50 Abmat sit-ups
50 Back extensions
50 10' Wall ball shots, 20#
50 Hammer swings, 7.5#(R)
50 Hammer swings, 7.5#(L)
50 Burpees

32min 20sec

Hike: 90min

Hike: 45min

Climb: Power(V0-V5) 120min

Rest Day

Climbing: power(V0-V5) 1hr 45min

Complete as many rounds in 20 min:
5 Pull-ups(on 1" vertical dowels)
10 Knees-to-elbows
15 Walking Lunges

11 rounds(plus 5 PUs & 9 KTEs)

21-15-9 reps of:

225# Deadlift
Ring Dips

Plus 21-18-15-12-9-6-3 of:
L/R Hammer Swings(7.5#)

Time: 12min 5sec

Tuesday 1/29 10k Row: 37min 25sec



Monday 1/28 Clean & Jerk 1RM (165lb)
Climbing(Redpoint) 4 x 5.10, 4 x 5.11



Sunday 1/27 Climbing(Power) 60min(V1-V3)

3 sets for time:

20 KB(24kg)
40 Push Press(45#)
60 Squats
14min 52sec