WOD

Wednesday 170201

6:30am

OC-1

45min L2

6pm

5 x max reps pull ups

4x12 one arm DB row 60#

4x10 t-bar row #125

4x12 back exts

Tuesday 170131

7pm

5x8 bench press 135#

3x10 bench press 95#

4x10 incl. DB press 45#

4x10 DB flyes

4x10 barbell curls

3x8 concentration curls

5x10 ab wheel rolls

Monday 170130

5pm

OC-1 1, 2

2x10min L3

7pm

3x10 back squat 155#

4x8 strict press 95#

5 EMOM

3 hang power clean + 1 jerk 135#

worked up to a heavy single power clean:

205# power clean PR!

3x10 DB lateral raises 3x15 DB front raises

Sunday 170129

12pm

OC-1

6pm

4x10 deadlift 225#

7x10 bench press 115#

Saturday 170128

rest day

Friday 170127

6:30am

5 rounds

115# bench press 8-10 reps

wide grip pull ups 5-6 reps

5pm

OC-1

1h - L2

Thursday 170126

5pm

OC-1

30 x 1min sprint / 1min rest

8pm

6 x every 2min

95# max press + max push press + max jerk

5x12 barbell curls

Wednesday 170125

7am

Swim. 50min. 2000m.

7pm

4x12 DB bench press 45# + bent over barbell row 135#

4x12 incl bench press 80# + one arm DB row 65#

4x10-12 DB flyes 35# + t-bar row 90#

4x12 barbell curls 65# + 4x20 laying leg raises

Tuesday 170124

6am

OC-1

L2: 90’ - 12x10’/1’R

(part 1, part 2)

7pm

4x10 strict press 75#

4x10 push press 95#

4x12 back squat 115#

4x5 ring dips

Monday 170123

5pm

OC-1

L3: 60’ - 6x15’/1’R

9pm

4x15 bench press 105# + DB row 45#

4x15 incl db press 35# + T Bar row 70#

6x10-12 push ups

3x10-12 barbell curls

3x10 ab ab wheel roll

Sunday 170122

10am

OC-1 Race

Hawaii Kai to Kamaina

25+knots

Saturday 170121

Windsurf

Friday 170120

5pm

OC-1

small surf run

then

L4 18x1’/1’

Thursday 170119

rest day

Wednesday 170118

6am

OC-1 1h30min L2

1:30min - L2

5:30pm

Chiropractor - upper back and shoulders

8pm

bench press 5-5-5 170#

bench press 4x8-10 115#

incl db press 4x8-12 40#

db flyes 4x8-12 30#

Elizabeth

21-15-9

Clean 135#

Ring Dips

19:35

Tuesday 170117

5pm

OC-1

4 x 15min L3

7:30pm

strict press 8-7-7-7 95#

lateral raises 4x12

frontal raises 4x12

seated bent-over rear delt raises 4x12

incl db press 4x8-12

Tabata hang power clean and jerk 115#

3-5 reps each round

Monday 170116

5pm

OC-1

6pm

4x12 barbell row 115#

4x12 one arm db row 55#

8-7-7 pull ups

Sunday 170115

8am

OC-1. easy

7pm

5x10 bench press 115#

3x10 DB flyes

Saturday 170114

cruising on kayak with Joh

Friday 170113

8am

Acupuncture (sinus) and Cupping

7pm

5x10 strict press 75#

5x10 bench press 110#

5x10 barbell row 115#

Thursday 170112

lazy, sinus infection

Wednesday 170111

lazy, sinus infection

Tuesday 170110

6:30pm

deadlifts 8-8-8-8 275#

fran

21-15-9

thrusters 95#

pullups

8:26

Monday 170109

6pm

press 5-5-5-5-5 115#

bench press 5-5-5-5-5 155#

50 ring dips (sets of 5)

Sunday 170108

10am

OC-1 Race - Makai Pier to Kailua

5th place OC-1

Saturday 170107

5pm

OC-1

Easy at flat island.

Then 5 1min sprint with 30sec rest

Friday 170106

7am

100 pushups

while making breakfast

5pm

OC-1

Thursday 170105

5:30pm

OC-1

Borrowed ama. New seat pads. Just surfing at Mokes.

7:30pm

3-3-3-3-3-3 bench press 170#

21-15-9

Ring dips

95# overhead squats

14:45

Wednesday 170104

6am

DT - light

Five rounds for time of:

115 pound Deadlift, 12 reps

115 pound Hang power clean, 9 reps

115 pound Push jerk, 6 reps

12:51

5:30pm

Run

5 rounds

30 sec uphill sprint

1min easy downhill

5 rounds

6 bench press 135

6 weighted pullups 25#

then

5 rounds

6 weighted dips 25#

10 hang leg raises

then

5 sets of 10 one arm DB row

Tuesday 170103

6pm

Crossfit Total

Back squat, 1 rep - 255# (PR)

Shoulder press, 1 rep - 130# (PR)

Deadlift, 1 rep - 355#

Total 740

Monday 170102

lazy

Sunday 170101

lazy

Saturday 161231

8pm

5 rounds for time of

20 L pull-ups

15 ring dips

23:52

Friday 161230

7am

Swim

Thursday 161229

7am

100 pushups

while making breakfest

5pm

OC-1

Broke my ama :-(

7pm

bench press 5-5-5-4-5-5 165#

6 rounds for time

30sec handstand hold

10 hang power clean 135#

20 butterfly situps

16:45

3x10 - DB flyes 35# + barbell row 135#

Wednesday 161228

5pm

OC-1

Tuesday 161227

5pm

OC-1

8pm

double under practice

back squats 5-5-5-5-5 185#

3 rounds

  • 5 ring dips
  • 10 bench press 95#
  • 15 pushups

10min

Monday 161226

3pm

Elizabeth

21-15-9

Clean 135# and Ring Dips

28min

front squats at 135 are heavy…

5pm

8 EMOM bench press

6(145) - 6(145) - 5(135) - 5(135) - 5(135) - 5(135) - 5(135) - 3(135)

6pm

incl bench press 95# 10-10-9-7

9:20pm

Diane (scaled)

21-15-9

deadlift 225#

elevated pike pushups

12:15

Sunday 161225

rest day

Saturday 161224

8am

OC-1

Friday 161223

6pm

5 rounds

  • 6 bench press 135
  • 6 pull ups

4x10 db flyes

6-6-4-3 dips 25#

4x12 one arm DB row 60#

4x12 back exts

Thursday 161222

5pm

OC-1

Wednesday 161221

5pm

OC-1

8pm

back squat 5-5-5-5-5-5 155#

barbel row 5-5-5-5-5-5 155#

bench press 5-5-5-4-3 165#

100 sit ups

Tuesday 161220

5pm

OC-1

Monday 161219

6pm

5 rounds

5 hang power snatch 115#

10 DB bench press 45#

5 rounds

5 deadlift 245#

10 DB flyes 30#

Sunday 161218

rest day

Saturday 161217

OC-1 race

Cold Pack Classic

Friday 161216

6pm

DB incl press 4x10

DB flyes 4x10

barbell row 4x12

hammer curls 4x12

Thursday 161215

5pm

OC-1

Upwind to birdshit island and back. Saw a whale!

7pm

front-squats 5-5-5-5-5 135#

Wednesday 161214

5:30pm

4 sets of 8 reps

  • weighted pull ups 10#
  • bench press 135

4 sets of 8 reps

  • weighted dips 10#
  • deadlift 225#

4 sets of 8-10 reps

  • incl db press 45#
  • one arm seated cable row

4 sets of 15 reps

  • incl. crunches
  • back extensions