Oly, Indoor League

500m row in 1:40
15min foam rolling

Snatch: 5 at 45, 65; 3 at 85, 95, 115lb
Snatch pull: 2x3 135lb
Squat clean and jerk: 3 at 150lb

Indoor league semi-finals: 45min indoor 4v4 make-it take-it ultimate, 46-24 half, 78-48 final (against the team we only beat by one point when I was absent)

60min rest

Indoor league finals: 45min indoor 4v4 make-it take-it ultimate, 25-1 run then 33-35 half, 76-57 final.

10-0 on the season with an average score of 89-51. Boom.

Oly, CrossFit Games 14.5

2mi recumbent biking in 7:00
15min foam rolling

Power snatch: 3 at 45, 65; 5 at 85, 95, 105lb
Squat clean and jerk: 2 at 135lb
Clean pull: 2x3 at 165lb

CrossFit Games 14.5:

21 thrusters 95lb

21 bar-facing burpees

18 thrusters 95lb

18 bar-facing burpees

15 thrusters 95lb

15 bar-facing burpees

12 thrusters 95lb

12 bar-facing burpees

9 thrusters 95lb

9 bar-facing burpees

6 thrusters 95lb

6 bar-facing burpees

3 thrusters 95lb

3 bar-facing burpees

Completed in 19:40

Rounds: 3:35, 4:05, 3:50, 3:25, 2:25, 1:35, 0:45

Oly, Front Squat, DCC Practice

10min recumbent biking warmup

Snatch: 3 at 45, 65, 85; 2 at 95, 105, 110; 1 at 120, 125lb
Squat clean and jerk: 2 at 135, 145, 155; 1 at 165, 170lb
Front squat: 1 at 145, 155, 165, 175, 185lb

45min mobility

4mi biking
3 hour practice

Mobility, Oly, Yoga

30min mobility class

Power snatch: 3 t 45, 65, 85; 2 at 95, 100, 105; 1 at 110, 115, 120, 125, 130, 135; 2 at 120lb
Power clean to push jerk: 3 at 115; 2 at 135, 145; 1 at 155, 160, 165, 170, 175; 2 at 160lb

15 GHD situps
15 double-unders
20 GHD sit ups
20 double-unders
25 GHD sit ups
25 double-unders

75min intermediate yoga

DCC Practice

2 hour practice

Mobility, Oly, Workout

30min mobility class

Hang snatch: 3 at 45, 65, 85; 2 at 95, 100, 105, 110lb
Hang clean: 3 at 115, 120, 125, 130, 135lb

5 rounds for time:
12 burpee box jumps 24"
12 toes to bar
Completed in 10:50

Did the WOD portion as a partner workout so there was some built-in rest whenever I got off the bar and my partner wasn't done with the box.

Oly, Squat, Press, Indoor League

2.85mi recumbent biking in 9:00
20min foam rolling

Snatch: 3 at 45, 65, 85, 95lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165lb
Clean pull: 4x2 at 165lb
Front squat: 1 at 165; 5x1 at 175lb
Back squat: 1 at 185; 5x1 at 195lb
Military press: 3 at 95, 105; 5x3 at 115lb

45min indoor 4v4 make-it take-it ultimate, half 47-24, final 95-51

Oly, CrossFit Games 14.4, DCC Practice

1.65mi recumbent biking in 5:00
Power snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135lb
Squat clean and jerk: 1 at 135, 140, 145, 150, 155, 160, 165, 170lb

CrossFit Games 14.4:
AMRAP 14:00 of:
60 calorie row (3:00)
50 toes to bar (2:40)
40 wall balls 20lb 10' (3:00)
30 power cleans 135lb (4:20)
20 muscle-ups
Completed 180 reps in 13:10, 0 muscle-ups

I hit 5 muscle-ups before the workout and was feeling confident, but with 50 seconds left I was only able to attempt three and couldn't get up and over on any of them.

4mi biking
20min throwing
30min warmup
3 hour practice
3mi biking

Snatch, Clinic, Showcase Game

Snatch: 1 at 65, 85, 95, 105, 110, 115, 120, 125, 130, 135, 140, 145lb (PR)
Snatch pull: 5x2 at 155lb

3 hour youth skills clinic

45min showcase game with DC Current and high school players

PT

45min physical therapy

Mobility, Oly, Annie

30min mobility class

Snatch: 3 at 45, 65, 85; 2 at 100, 105, 110; 1 at 115, 120, 125, 130, 135lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 1 at 160lb

CrossFit "Annie": 50-40-30-20-10 reps of:
Double-unders
Situps
Completed in 7:40
Rounds: 2:20, 2:00, 1:30, 1:10, 0:40

Oly, Pullups, Throwing

Hang snatch: 5 at 65, 85; 2x3 at 90; 2x2 at 95lb
Hang power clean: 2x3 at 115; 2x2 at 125lb
Squat clean and jerk: 2 at 135, 140, 145, 150, 155lb
Clean pull: 4x3 at 160lb
Snatch balance: 3 at 95, 115, 125, 135lb
Pullups: 3x8; Tabata pullups: 10, 8, 7, 6
2mi biking
45min throwing

Was sick as a dog for two days, hence the skipped lifts. Tried to catch up a bit by doing 1.5 today, will finish catching up tomorrow. Programmed my snatch balances too high, too--last week I had to cut them out completely, this week I scrapped the plan and worked triples until it got too heavy. I hit three at 145 but only dropped into a full overhead squat on the last one.

Oly, CrossFit Games 14.3

1.5mi recumbent biking in 5:00
15min foam rolling
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105, 110lb
Squat clean and jerk: 2 at 135; 3 at 145; 2 at 150lb

CrossFit Games 14.3: AMRAP 8:00 of:
10 deadlift 135lb
15 box jumps 24"
15 deadlift 185lb
15 box jumps 24"
20 deadlift 225lb
15 box jumps 24"
2 deadlift 275lb
Completed 92 reps total

Got off the box with about a minute left but was only able to squeeze in two deads at 275. Heavy.

Bench press: 5 at 95, 115, 125, 135; 3 at 145, 155; 2 at 165; 8 at 135lb
3x10 dips
5km recumbent biking in 10:00

Oly, Back Squat, DCC Practice

Snatch: 3 at 65, 85; 2 at 95, 105, 110, 115, 120; 3x1 at 125lb
Snatch pull: 4x3 at 130lb
Back squat: 2 at 135, 155, 175; 5x2 at 185lb

4mi biking
30min throwing
3 hour practice
3mi biking

PT

60min physical therapy

Mobility, Oly, Front Squat, Press, Yoga

30min mobility class

Snatch: 3 at 65, 85; 2 at 100, 105, 110; 5x1 at 120lb
Squat clean and jerk: 3 at 115; 2 at 130, 140, 150; 4x1 at 160lb
Front squat: 1 at 155, 175, 185; 2 at 165lb
DB military press: 5 at 35, 40, 45, 50lb
Military press: 5 at 115; 4 at 115lb

75min intermediate yoga

Mobility, Oly, Agility, Throwing

30min mobility class
Hang snatch: 5 at 65, 85, 95, 95lb
Hang power clean: 2x5 at 115lb
Hang squat clean: 1x5 at 115lb

7min agility ladder drills
15min marking/throwing
30min hucking/running

5k biking

Oly, Front Squat, WOD, Indoor League

Squat clean and jerk: 3 at 115, 130, 140, 150lb
Clean pull: 4x4 at 155lb
Front squat: 4x2 at 155lb

10min ladder: 3, 6, 9, 12, 15...
Handstand pushups to 2 abmats
Skater squats (L)
Skater squats (R)
Completed round of 15 plus 15 HSPU, 150 reps total

45min indoor 4v4 make-it take-it, half 38-28, won 88-46

That's 7-0 on the season, total points 642-350 for an average margin of victory 91.7-50.

Oly, CrossFit Games 14.2

1.5mi recumbent biking  in 5:00
Power snatch to squat snatch: 2 at 65, 85, 95, 100, 105lb
Squat clean and jerk: 5x1 at 140lb

CrossFit Games 14.2:
From 0:00-3:00 2 rounds of:
10 overhead squats 95lb
10 chest-to-bar pullups
From 3:00-6:00 2 rounds of:
12 overhead squats 95lb
12 chest-to-bar pullups
Completed 77 reps

3x15 toes to bar
3x15 dip station leg lifts

Lift, DCC Practice

Power snatch: 3 at 45, 65, 85, 95lb
Squat snatch: 3 at 100, 105, 110lb
Snatch pull: 4x3 at 125lb
Bench press: 2x5 at 135; 2x5 at 145; 1x5 at 135lb
Back squat: 3 at 135, 155; 4x3 at 175lb

30min warmup
2 hour practice

PT

45min physical therapy

Mobility, Oly, Couplets

30min mobility class

Snatch: 3 at 65, 85, 95, 105lb
Squat clean: 3 at 115, 135, 145, 155lb

5min ladder:
3 strict pullups
3 DB thrusters 25lb
6 strict pullups
6 DB thrusters 25lb
9 strict pullups
9 DB thrusters 25lb
4x3 kipping pullups
12 DB thrusters 25lb
2x3 kipping pullups

4 rounds for time:
10 box jumps 30"
12 kettlebell swings 24kg
Completed in 5:35

Recovery

30min mobility class

DB upright row: 10 at 20, 25, 30lb

21-15-9 for time:
Row (calories)
GHD hip extensions
GHD situps
Completed in 6:25
Rounds: 2:45, 2:15, 1:25

CrossFit Games 14.1

5k recumbent biking in 10:00
15min foam rolling

CrossFit Games 14.1:

AMRAP 10:
30 double-unders
15 power snatch 75lb
Completed 5 rounds for a total 225 reps

DCC Practice

Warmup, footwork, mini, scrimmage.