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-   -   M&M's Log (https://board.crossfit.com/showthread.php?t=49070)

Michael Maurice 06-24-2014 08:11 AM

Re: M&M's Log
 
Forget to put in 3mi run at HSV Cross Country Park on 6/22
26:37

Michael Maurice 06-24-2014 08:15 AM

Re: M&M's Log
 
Run 5k @ Gym - ~6 loops around the parking lot.
23:29

Michael Maurice 06-27-2014 09:32 AM

Re: M&M's Log
 
Chipper - 17min Cap
10 Deadlift 225
20 Pull Up
30 Box Jump 24
40 KBS 55
50 DU
40 KBS
30 Box Jump
20 Pull Up
10 Deadlift
243 reps out of 250

Michael Maurice 06-28-2014 12:19 PM

Re: M&M's Log
 
22 Min AMRAP
Wallballs 20
@0:00 Start Wallballs max rep
@2:00 min do 10x Ring Dips
@4:00 min do 10x push up
@ 6:00 min do 10x burpee
@8:00 min do 10x box jumps 24
@ 10:00 min run 200m
@12:00 min 10x box jump
@14:00 min 10x burpee
@16:00 min do 10x push up
@ 18:00 min do 10x ring dips
End at 22:00 with max rep wallballs
score is total number of wallballs completed in 22:00 minutes
183

Michael Maurice 06-30-2014 06:55 AM

Re: M&M's Log
 
5 Rds FT
Run 400m
15 x Overhead Squat 95lb
16:26

Michael Maurice 07-02-2014 07:39 AM

Re: M&M's Log
 
Warm Up -3 rds of quality
10 Goblet Squats - 35#
60 Sec Plank Hold
5 HSPU
(scale hsholds for 15 seconds)


Weighted Dips (5×5 with a 3 second negative/1 second up)
Used bands

Metcon (AMRAP -Reps)
Four 3 min AMRAP with 1 min rest between
3 HSPU
5 T2B
7 Box Jumps
Total - 165

2min rev grip hang from pull up bar -no score

Michael Maurice 07-03-2014 01:29 PM

Re: M&M's Log
 
Warm-up
4 Min AMRAP for quality of:
8 Pull ups
10 Wall squats
12 Push Press (45#/35#)

B.: Push Press (1rm 10-8-6-4-2-1-1)
170

C.: Metcon (Time)
3 Rounds
AMRAP
Max wall Ball in 2min.
Max meters on the rower in 2min.
2min rest between rounds
1650

Michael Maurice 07-04-2014 08:38 AM

Re: M&M's Log
 
Peachtree road race Run 10k
51:40 - AVG 158
Total distance was 6.32

Michael Maurice 07-13-2014 04:36 PM

Re: M&M's Log
 
Run 3m
Running Park
24:56

Michael Maurice 07-14-2014 08:26 PM

Re: M&M's Log
 
Warm-up
AMRAP 6min
15 KB swings 35
15 wall squats
15 DUs

B.: Back Squat (12×45%-8×50%-8×55%-8×60%-8×65%-8×70%)
125, 140, 150, 165, 180, 190

C.: Metcon (Time)
50-40-30-20-10 Double Unders
5-4-3-2-1 Squat clean and Jerks 95#
6:46

Michael Maurice 07-15-2014 07:47 PM

Re: M&M's Log
 
Warm Up:
10 min AMRAP
10x jab cross
10x rt leg kick
10x cross hook cross
10x left leg kick

Metcon (time)
15-12-9-6-3
2/3/2/9 (cross,hook,cross, left leg)
Power Snatch 95
1/2/3/10 (jab,cross,hook,rt leg)
Front Squat 95
21:19

Michael Maurice 07-17-2014 08:59 AM

Re: M&M's Log
 
Warm Up:
5 Min Double Under Practice

Strength
Push Press (12×45%-8×55%-6×60%–6×65%-6×70%-6×75%)
170 basis

Metcon (AMRAP – Reps)
12 min AMRAP
30 DU
15 wall balls 20
6 + 18

Michael Maurice 07-18-2014 06:38 PM

Re: M&M's Log
 
The CrossFit Warm Up
3 rounds of:
Samson Stretch (15-30 Sec)
Overhead Squat w/ PVC
Sit-Ups
Back Ext
Pull Ups
Dips

Strength:
Clean and Jerk Complex (12min running clock)
Complex =Power Clean/Lunge RT/left Lunge/Push Jerk
160#

Metcon: 4rds
10 Front rack lunges (5 each leg) 95#
15 Push Ups
7:08

Michael Maurice 07-19-2014 09:30 AM

Re: M&M's Log
 
Warm Up:
800m Row
then 3 rounds of
15 x PVC pass through
10 x PVC push press
5 x Burpee

"Jack"
20 min AMRAP
10 x Push Press 115
10x KBS 53
10x Box Jump 24
7 Rds

Michael Maurice 07-21-2014 01:36 PM

Re: M&M's Log
 
Warm Up: In teams Row 2000m while one partner Rows other partner is performing
10 x hang snatch
10 x OHS
10 x Good Mornings

Strength: 15min running clock….
Snatch Practice …….

Metcon:
2 rounds- max effort
2 min burpees
2 min KBS 53/35
2 min Sit ups
rest one minute between stations
122+102 = 224

Michael Maurice 07-23-2014 07:22 PM

Re: M&M's Log
 
Warm Up:
400m Run
3 rounds not for time
10x Superman
10x Slam Ball
10x Ring Row

Strength: Bench Press
1×12 1×8 5×6
6@135, 6@145, 4@155, 2@165

Metcon: Death By Power Clean
1rep pwr Clean 1st minute
2rep pwr clean 2nd minute
3reps pwr clean 3rd minute
this continues until you can not complete the required number of power clean with in the minute…
Rx+ 135 - 9Rds

Michael Maurice 07-23-2014 07:25 PM

Re: M&M's Log
 
Warm Up:
2 Rounds not for time of:
10 Slow and Controlled PVC good mornings
8 DEEP walking lunges with a bottom stretch
6 Vertical Jumps (squat to full squat position, then leap upwards as far as possible)

Strength: Back Squat 12×45%-8×60%-6×65%-4×70%-4×75%-4×80%
275# as basis

Metcon: (Time)
10 Rds
10x Wall Ball 20#
10x KB Swing 53#
13:20

Cash Out: Metcon (Time)
On your own 100 weighted abmat situps for work 20#

Michael Maurice 07-25-2014 08:41 AM

Re: M&M's Log
 
Warm Up:
2rds
5 HSPU
7 Burpees
9 Wall Facing Squats

Metcon (Distance)
5 attempts at max effort standing broad jump
88in. Destroyed bac
Metcon (AMRAP – Reps)
15 min AMRAP
8 Toes to bar
8 SDHP - 95#
12 Walking Lunges
8rds

Cash Out (Time)
2x400M runs for time…rest 3 min between efforts, record best time. (on your own should time not permit within class)

Michael Maurice 07-31-2014 07:01 PM

Re: M&M's Log
 
Warm Up:
3rds
10 Deadlifts w/ barbell
10 Front squats w/ barbell
10 Pushups

Strength:
Deadlift (12×45%-8×55%-6×60%–6×65%-6×70%-6×75%)
Went light - 135

Metcon (Time)
4RDs
400 M run
12 front squats - 95#
10 pull ups
13:24

Michael Maurice 07-31-2014 07:02 PM

Re: M&M's Log
 
Strength:
Power Snatch (1RM) 15min
Worked up to medium load - 115#

Metcon (Time)
HSPU x10
Power Snatch x20 - 65#
Over Bar Burpees x30
Double Under x40
Over Bar Burpees x30
Power Snatch x20 - 65#
HSPU x10
13:55

Michael Maurice 08-04-2014 07:48 PM

Re: M&M's Log
 
Warm Up:
3rds
10 Goblet Squats 53#
60 sec plank hold
5 HSPU (scale to handstand hold for 15 sec)

Strength:
Dips 5×5 w/ 5 Sec neg & 1 Sec Up

Conditioning: Complete 4 rounds of the following
3 minute AMRAP w/ 1 minute rest between sets
3 HSPU
5 T2B
7 Box Jumps 24
3+4, 3+5, 3+3, 3+3

Cash Out: 2 minute Tabata Chin Up Hold

Michael Maurice 08-05-2014 08:06 AM

Re: M&M's Log
 
Warm Up:
4min AMRAP
8x Pull Up
10x Wall Squats
12x Push Press 45
Strength:
Push Press 1rm
rep 10-8-6-4-2-1-1
65-85-115-135-155-175-185(f)-180(Jerk)

WOD:
Benchmark
22 Burpee
22 KBS 53
400m Run
22 Box Jump 24"
22 AbMat Sit Up
2+44+400m

Michael Maurice 08-08-2014 08:00 PM

Re: M&M's Log
 
Warm UP:
10 OH Plate Lunges 45/25
30ft Duck Walk

Strength:
Deadlift 1RM 10-8-6-4-2-1-1
285 max before back gave out

Metcon:
2x 5min AMRAP w/2min Rest
9 DL 95
7 power clean
5 Burpee over Bar
3+6

CASH OUT: 50 V-Up

Michael Maurice 08-08-2014 08:01 PM

Re: M&M's Log
 
Strength: Bench Press 1rm
10-8-6-4-2-1-1
190# Max

Metcon: TK
20min AMRAP
8 Strict Pull Ups
8 Box Jumps 36
12 KBS 70
5+18

Michael Maurice 08-09-2014 08:38 AM

Re: M&M's Log
 
Teams of Two
Run 800m w/ Med Ball Over Head
Jab/cross/hook/cross x10
partner 2 holds half plank
(switch)
Run 800m w/ Med Ball OH
2 rt round kicks 2 left round kicks x10
partner 2 does burpees
(switch)
Run 800m w/ Med Ball OH
Jab/cross/hook rt leg x10
Jab/cross/hook/cross/left leg x10
partner 2 does broad jumps
(switch)
SPRINT 400m
24:22 with Tony

Michael Maurice 08-10-2014 07:27 AM

Re: M&M's Log
 
Run 6m - 55:33
Riverside Running Trail
Avg - 142

Michael Maurice 08-13-2014 06:16 AM

Re: M&M's Log
 
Warm Up:
400m Run
3min EMOM of 15 WallBalls

Strength: Push Press - Basis - 175*.9=158 - 5x40%, 50% , 60%, 65%, 75%, 85% - 10 Reps

Metcon: Sprints
Teams of Two 50m Sprints, partner 1 sprints 50m when done partner two sprints and tags partner 1 and partner 2 does 2nd sprint. Each teammate must complete 10 sprints
With Olya - 2:48

Michael Maurice 08-15-2014 06:44 AM

Re: M&M's Log
 
Strength:
Bench Press 5@40%, 50%, 60%, 65%, 75%, 5+@ 85%
190* 0.9 = 170 base = 85% - 12 reps

Metcon:
Partner WOD 1 person works at a time
Partner a completes a round then partner b completes a round
20min AMRAP
15 KBS 55/35
200m Run
30 Mt Climbers
11+2 w/ Kate Parker

Michael Maurice 08-15-2014 07:07 AM

Re: M&M's Log
 
100 pushups
100 situps
100 squats
14:44

Michael Maurice 08-16-2014 09:43 AM

Re: M&M's Log
 
Vinings Downhill 5K
22:14
Avg 167 - Max 180

Michael Maurice 08-18-2014 02:46 PM

Re: M&M's Log
 
Warm Up:
3rounds not for time
5 vertical jumps
10 thrusters 45
15 Deadlifts 45

Skill: Dips and Push Ups Tabata Style 2x’s
Minimum 7/5

Benchmark WOD - Fran
21-15-9
Thruster (95)
Pull Up
6:54

Michael Maurice 08-20-2014 11:17 AM

Re: M&M's Log
 
Warm Up:
4 Min EMOM of 15x WallBalls

Strength:Push Press
3@ 40%, 50%, 65%, 70%, 80%, 90%
90% - 140 - 8 Reps

Metcon: Nicole
20min AMRAP
400m Run
Max Rep Pull Up
8Rds + 150m Run - 59 Pullups

Michael Maurice 08-23-2014 07:17 AM

Re: M&M's Log
 
3Rds For Time
Run 800m
10 Push Ups
23 Jab, Cross, Hook, Rt Leg Kick x2
9 V-Ups
42 Jab Cross, Step Jab, Cross
7 Burpee Broad Jumps
3 Tire Flips
34:15

Michael Maurice 08-24-2014 08:10 AM

Re: M&M's Log
 
Run 1m FT
Riverside trail
6:40

Michael Maurice 08-26-2014 01:09 PM

Re: M&M's Log
 
Warm Up:
5min jump rope
800m run

Teams of Two:
500 Jab/Cross =1
400 Kicks (any type)
300 Squats
200 Sit Ups
100 Slam Ball 20/10
50 Burpee
800m Run
w/Desiree - 40:53

Michael Maurice 08-27-2014 11:35 AM

Re: M&M's Log
 
Warm Up:
EMOM 10 min
EVEN CAL ROW 13
ODD 30 MT CLIMERS

Skill:Pull Ups and Dips
6×4 Pull Up - BW, BW, BW, 5, 10, 15
6×4 Dips - Mix of Rack and Rings
*weighted if possible
*pull up and dips are strict no kip allowed

Metcon:
10,9,8,7,6…..2,1
Power Clean 135#
Burpee Box Jump 24
19:24

Michael Maurice 08-28-2014 12:56 PM

Re: M&M's Log
 
Warm Up:
5min Double Under Work / practice

Strength: Push Press
Warm Up 3@45% 3@55% 3@65% 3@75% 3@85% 3+ @95%
4 @ 150

Metcon: AMRAP (reps)
12 AMRAP
30 DU
15 Wallballs 20
5+36

Michael Maurice 08-30-2014 08:20 AM

Re: M&M's Log
 
Warm Up:
2 rds not for time
25 DU or 50 Singles
10 Ring Rows
10 Ring Dip
10 V-Up
In teams of 2 (break up work as needed, only one person working at a time)

Run 1mile
then as soon as team returns
3 rounds of
20KBS 53#
30 HRPU

Run 800m
then as soon as you return
2 rounds
30 KBS 53#
45 HRPU

Run 400m
then as soon as you return
1 round of
40 KBS 53#
60 HRPU
29:26 w/Cord

Michael Maurice 09-01-2014 06:37 AM

Re: M&M's Log
 
Run 3m - Easy
26:36

Michael Maurice 09-03-2014 08:25 AM

Re: M&M's Log
 
Warm up:
10 min *quality over quantity*
20x Jab,Cross (1,2) *WORK ON FORM, BRING HANDS BACK TO FACE*
20x Mt climbers
20x Air Squats
20x Kicks (10rt leg, 10left leg)

Conditioning:
18-15-12-9-6
Cross, Hook, Cross, Left Leg Kick
Power Cleans 95
Jab, Cross, Hook, Right Leg Kick
Thruster 95
24:55

Rest 3 Min

Row 1000m as fast as possible with good form
3:50


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