Equipment Malfunction

WOD:
A- Flight Simulator-Double Unders  http://matttrainingrj.blogspot.com.br/search?q=Flight+Simulator
(10 min. time cap) ended on the 2nd series of 40.
B- 3x10 Strict Pull-Ups (ledge)
C- 3x10 Tuck Jumps
D- For Time 1000 foot Farmer's Walk w/ 24kg DB and/or KB, every break 50 Push-Ups
After the start I realized that I had a 28kg DB w/ my 24kg KB...oh well kept rolling, then at the 500 ft mark the weights fell off my cheap adjustable dumbbell!! I was going to stop @500ft anyway so I did the 50 Push-Ups (unbroken) and ended the WOD there around the 4 min. mark.  I didn't want to deal w/ the shit if it fell again.
E- 3x8 Single Arm/ Single Leg RDL @28kg DB
F- Trigger Point-adductors, tfl. Lax ball-glutes. Band distraction achilles/start of calf.

LPO 64

WOD:

6x 4 Power Snatch-4 OH Squat @55kg  https://www.youtube.com/watch?v=ohYh-Ha7fNs
6x 4 Power Clean- 4 Power Jerk @75kg
5x 6 Snatch High Pulls (from blocks) @75kg
3x alternating 6 Back Squats @110kg and 5 Back Squats @120kg (not a super-set, 6 total sets)
5x 6 Deadlifts @130kg
3x20 GHD Sit-Ups

Ringin Around

A-Left Quad voodoo floss- Couch stretch-test then repeat on right side.
B-Ring HSPU attempt (http://www.youtube.com/edit?o=U&video_id=neJl0qWuHu4)
C-10 min. Ring skills (backwards roll to support attempts, handstands, back lever attempts, support, ls)
D-Max rep Pull-Up- 33 (butterfly, slipped grip)
E-Backpack stretch
F-Close Grip Chin over bar hold max sec. 45sec
G-Band distract achilles

LPO 63

WOD:
Find 1 RM Muscle Snatch-65kg
2x5 Muscle Snatch @50kg

Work up to a heavy Muscle Clean and Push Press (85kg)
3x 3 Muscle Clean- 3 Push Press @70kg

5x6 Snatch High Pull (alternate floor/knee) @75kg
5x6 Front Squat @100kg

Bar Mus Dips

WOD:
15 min. Muscle-Up practice on bar (got 3 consecutive, video is toward end of 15 min.)
http://www.youtube.com/watch?v=4nuYGgSvISU

3x8 Weighted Bar Dips @14kg

Split work and mobility

Saturday Auxiliary

WOD:
3x8 Good Mornings @62kg + Green rogue band
3x8 Wide Grip Pull-ups (strict, ledge)

5 min. AMRAP
40 Double Unders
10 V-Ups

4 Rds, 20 DUs

LPO 62

WOD:

6x 4 Power Snatch-4 OH Squat @55kg
6x 4 Power Clean- 4 Power Jerk @75kg
5x 6 Snatch High Pulls (from blocks) @75kg
5x 6 Back Squat @110kg (speed)
5x 6 Deadlifts @130kg
2x25 GHD Sit-Ups

Flo B-day

WOD:
For Quality:
3 Rounds:
8 Wide Grip Pull-Ups (strict, ledge)
10 V-Ups
10 Deficit Push-Ups (30 inch)
12 Reverse Hypers
15 Band Good Mornings (blk rogue)

MCON:
For Time:
32 Burpee Box-Jumps @20 inches
2:03

LPO 61

WOD:
4x 5 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @55kg
     2 Muscle Snatch- 4 Snatch Balance- 4 Snatch Push Press @55 kg
3x 2 Muscle Snatch-4 Snatch Balance- 4 Snatch Push Press @55kg
(11 total sets of this, 110 reps)

3x 5 Muscle Clean- 2 Push Press- 2 Overhead Lunge @80kg (80% of Mclean)
     2 Muscle Clean- 5 Push Press- 2 Overhead Lunge @80kg
     1 Muscle Clean- 2 Push Press- 4 Overhead Lunge @80kg
(alternating for a total of 9 sets, 75 Reps)

4x 4 Clean Pulls @120kg- 5 Front Squats @90kg (superset using 2 barbells)

4x 4 Deadlifts @130kg- 5 Back Squats @100kg (superset using 2 barbells)

3x12 Toes to Bar

Get Up, Stand Up MLK Day

WOD:
6 sets of TGU@24kg  (48 reps)
1st- 3 rt side, 3 lt side
2nd- 4 rt side, 4 lt side
3rd- 5 rt side, 5 lt side
4th- 3 lt side, 3 rt side
5th- 4 lt side, 4 rt side
6th- 5 lt side, 5 rt side  (rest as needed in between sides/sets)

5x 10 sec L-sit - 30sec Headstand

Team 4 Life

Partner WOD:

With 2 people, one performs a 200 ft. Farmer's Walk while the other accumulates max reps of ring/trx Rows.

For time: a total of 10 (5 per individual)-200 ft Farmer's Walk @20kg/10kg, post total rows.

Matt and Flo- 7:33 w/ 157 Rows

Crossfit Total

WOD:
Find 1 RM of the following lifts:
Back Squat
Shoulder Press
Deadlift

Mari: Sq-60kg, Press-30kg, DL-65kg @BW 57kg
Matt: Sq-150kg, Press-76kg, DL-180kg @BW 82kg
Lilian:Sq-65kg, Press-25kg, DL-95kg @BW 60kg
Jun: Sq-110kg, Press-55kg, DL-140kg @70kg

Leme Creeper (Open prep MC)

WOD:
Try to complete 5 Strict Pull-Ups EMOM for 10 min, 8th got 4 reps only.  Total 39.

12 min AMRAP:
10 Handstand Push-Ups
20 American Swings @24kg
30 Double Unders

Sam: 4 Rounds 10 HSPU, 20 Swings samtrainingrj.blogspot.com
Matt: 5 Rounds even (hspu all strict, unbroken until 5th)

LPO 60

15/1
2 min. each side Middle Split
2 min. each Couch stretch
2 RDS for quality:
15 Reverse Hypers
60 sec. Bottom Squat w/ 26kg in Rack
60 sec. FLR (hand reverse)

16/1
6x 4 Power Snatch-4 OH Squat @55kg
6x 4 Power Clean- 4 Power Jerk @75kg
5x 6 Snatch High Pulls (from blocks) @75kg
5x 6 Back Squat @110kg (speed)
5x 6 Deadlifts @130kg
2x 20 GHD Sit-Up
2x 15 GHD Sit-Up

LPO 59 (Return to the new cycle)

WOD:
4x 5 Muscle Snatch- 3 Snatch Balance- 2 Snatch Push Press @55kg
     2 Muscle Snatch- 4 Snatch Balance- 4 Snatch Push Press @55 kg
3x 2 Muscle Snatch-4 Snatch Balance- 4 Snatch Push Press @55kg
(11 total sets of this, 110 reps)

3x 5 Muscle Clean- 2 Push Press- 2 Overhead Lunge @80kg (80% of Mclean)
     2 Muscle Clean- 5 Push Press- 2 Overhead Lunge @80kg
     1 Muscle Clean- 2 Push Press- 4 Overhead Lunge @80kg
(alternating for a total of 9 sets, 75 Reps)

4x 4 Clean Pulls @120kg- 5 Front Squats @90kg (superset using 2 barbells)

4x 4 Deadlifts @130kg- 5 Back Squats @100kg (superset using 2 barbells)

3x20 GHD Sit-Ups

Big difference in strength from the last time I did this.  Time to build back up the machine!! Open on the mind :0

Lagoa Rotation

WOD:
10 min. Gymnastics: L-Sits, 1 Arm Handstands and P-Bar Tucks

10 min. EMOM
7 Toes to Bar
6 Push Up to Rotation
9th and 10th round Toes to bars broken up, 10th round uncomplete.

3x20 sec Chin hold over bar

Home Brew

WOD:
6x 3 Muscle Snatch-3 Snatch Push Press @52kg
5x 5 Snatch High Pulls (from knee) @72kg
3x8 Bent Over Rows @72kg
3x Max HSPU (strict) -17-12-11

http://www.youtube.com/watch?v=n6RWVoXHhF4

Sam-urai WOD

Sam's pick for the new year:
For Time:
3 Rounds-
12 Muscle-Ups (Ring)
75 Air Squats

Matt:12:59, PR: 9 consecutive Muscle-Ups
Sam: ?? http://samtrainingrj.blogspot.com.br

Weightlifting @ Home

WOD:
6x5 Power Snatch @60kg
6x Power Clean-Power Jerk @80kg (1st 2 sets 2 PC-2PJ then alt. the next 4 sets 2 PC-3PJ- 3PC-2PJ)
4x5 Snatch Pull@90kg
3x8 Front Squat @90kg initiate w/ Power Clean

http://www.youtube.com/watch?v=t5l5Ww5cNF0&feature=youtu.be

http://www.youtube.com/watch?v=gE4Ho6giLWI&feature=youtu.be

http://www.youtube.com/watch?v=jF6GtZvs7nE     3x8 FS was interesting

Trusty Ledge

WOD:
A- Max sets until fail- 5 Wtd. Strict Pull-Ups @9kg MB/20lbs between feet.  Rest approx. 2 min. in between sets, must get 5 consecutive! 8 Rounds and 4 Pull-Ups (fail on 9th set)

B-5x4 Clean Pulls @112kg

C- 5 min. EMOM 10 Hollow Rocks- 10 Superman Rocks

Just a reminder mobility and proper warm-up executed for each WOD.

http://www.youtube.com/watch?v=gdSx0DT2jVY

Pink Eye Post

WOD:
A. Hang Muscle Snatch 5-5-5-3-3-3-1-1(F)  42kg-52kg-62kg (5-3-1)
B. 3x10 Front Squat @82kg


Foot is about 90% better, yet a slight eye infection ensued.

Better to train alone today and tomorrow!!

Row-Press Superset

WOD:
A- 3x  5 Pendlay Row- 5 Strict OH Press @68kg (min. rest in between exercises, one bar so clean needed)

B- For Time:
100 Banded Slams/ Straight Arm Pull Down w/ static partial squat
At the top of each min. 3 Pull-Ups (strict/ledge)
2:56- 6 Pull-Ups

Vacation WODS

29/12
90 min. hike up our sitio mountain.
A-Ring Pull-Ups Strict 10-9-8
B-Ring Dips 3x 10
C-TGU @24kg 3x 10 (alternating hands)

30/12
A-3x12 1 arm Row @24kg KB
B-3x12 1 arm Floor Press @24kg KB
C- Metcon:
5 Rounds for time:
Hill run + or - 400m
20 KB Goblet Squats @24kg
14:32

31/12
A-For Quality 10 Strict Muscle-Ups (rings)
mixed w/ Headstand Holds and Slackline walks

B-3x20 Goblet Waliking Lunges @24kg (2min rest in between)

2/1
A-10 min. EMOM
5 HSPU no abmat head to floor (8th rd kipped 5th and 9th and 10th had to start kipping)
B-Metcon:
10 Rounds for time:
5 V-Ups
10 Push-Ups
15 Squats
9:42

2/1 Before the Met con had a wipeout on the slackline which jammed up my big toe.  Went to the orthapedist today and he said only upper body exercise for 10 days :( not the best way to start off the New Year.