Benji Rx: Saturday January 30th

10 minutes Handstand push-ups: 38
5 minutes Squats: 167
2 minutes Pull-ups: 43
1 minute Push-ups: 50

Total Reps: 298

Bonus Reps: 2 minutes Sit Ups: 53

*HSPU's were tough, I need to get stronger in them.
Squats were good, having trouble with my left knee.
I could of done more pull ups but wasted time getting chalk,
I should of "Trained in the RED!" Push Ups were a good
finisher, again I felt that my left shoulder was out
of position. Did Abmat sit ups at Sniper's, those are always
legit.

Friday Jan 28th

10 minutes HSPU total: 4
5 mins Air squats: 137
2 min Pull ups: 37
1 min push ups: 43

Need to work on HSPU's first time really doing them.

Thursday Jan 28th

"Insert name here"

Pull ups- Bodyweight
Wall Balls- 20lbs

30-20-10 for time
Sniper: 5:48

Did muscle ups throughout the day= total 12 reps

Benji Rx: Thursday January 28th

Afternoon Session:
1000 M Row(10): 3:57
Bench Press: 135 x 5/5, 185 x 3/3, 225 x 2/1,
245 x 1, 275 x 1, 295 x 1, 315 x 1/F
Pull Ups: 5/5/5/5/5

Close Grip Bench: 135 x 25
DB Row: 120 x 5/5, 130 x 5
KB Bottoms Up Press: 25 x 8, 30 x 6, 40 x 3/1

Evening Session:
Overhead Press: 95 x 1, 145 x 1, 165 x 1,
180 x F/F, 175 x F, 135 x 5
Weighted Pull Ups: 60 x 5/5, 75 x 3/2

HSPU: 5/5/5/5/3/(2-kip), rest 30-40 seconds
Dip-Hold: 1-min

40 Burpee Pull Ups
For Time: 4:15 + 10(got some water)


*New PR on the bench, I haven't maxed out in a while.
I'm pretty pleased with that since I've been doing a lot
of overhead pressing. I owe it to the lat work that I do.
Weighted/kipping pull up variations, DB rows & KB pressing.
Having a strong upper back will help all pressing especially the bench. (Note: Sniper also hit 315 for a single & then later for another, SNIPER is BACK BABY!)

Benji Rx: Wednesday January 27th

Evening Living Room Session:
KB Floor Press: 8kg x 20/20, 12kg x 15/15
Sit Ups: 20/20/20

8-Burpees
10-Sit Ups
10 RDS for Completion:

Air Squats: 10 x 20 reps, rest 30-45 seconds

*Taking it easy this week, I've been feeling a little
fatigued with the workouts & I've been having some
issues with my left knee. I squatted a shit ton last week
so now I'm paying for it. Just tying to still maintain my
conditioning that I've worked hard for.

Benji Rx: Monday January 25th

15-Deadlift(225#)
25-Pull Ups(strict)
25-Kipping Pull Up
12-Deadlift
20-Pull Ups
20-Kipping Pull Ups
9-Deadlift
15-Pull Ups
15-Kipping Pull Ups
6-Deadlift
10-Pull Ups
10-Kipping Pull Ups
3-Deadlift
5-Pull Ups
5-Kipping Pull Ups

For Time:
Benji- 26:43
Sniper- 18:15= I did all kipping pullups....

25-Back Extension
25-Hip Extension
25-Spread Eagle Sit Ups
30-Burpees

*My grip was killing me, hella fatigued.
The deadlift was hard because of it. My left side
was off on the DL because of my knee and some other
issues. I also ripped my hands again, sweet!

Benji Rx: Saturday January 23rd

Evening Session:

Good Mornings: 95 x 8, 135 x 8, 155 x 8,
185 x 5, 205 x 5, 225 x 5, 245 x 5

40-Burpee Pull Ups

Spread Eagle Sit Ups: 50
Abmat Sit Ups: 50

*New PR on good mornings,
burpee pull ups are hella tough. I'm gonna do
those more often.

Friday Jan 22nd

WOD:

Pullups- 8
Wall Balls@ 20lbs- 15
Kettlebell Swings@ 53lbs- 25

3 Rounds for time: 5:22

Followed by 6 sets of 1 rep of muscle ups

Benji Rx: Friday January 22nd

Morning Session:

2 Laps(around B-Ball court)
10-Burpees
20-Squats
3 Laps
15-Burpees
20-Squats
4 Laps
20-Burpees
20-Squats
5 Laps
25-Burpees
20-Squats

For Time: 16:48

Evening Session:

Speed Bench: 135@8 x 3, 205 x 1, 225 x 1
Speed Overhead Press: 95@6 x 3, 125 x 5

DB Row: 100 x 8, 110 x 8, 120 x 8
DB Shrug: 65 x 10, 75 x 10, 85 x 10

Depth Drop Push Ups: 5/5/5
Depth Drop Catch: 5/5
Plyo Push Ups: 8/8/5/5
Handstand Push Ups: 1 min hold + 5, 1 min hold + 1,
5/5/5/3/2

Benji Rx: Thursday January 21st

Skillwork:
Squat Cleans/Power Cleans: 40kg/50kg/60kg/70kg x 3 reps each

Snatch/Power Snatch/Snatch Balance: 40kg x 2-3 reps each

Pull Ups(strict): 5/5/5/5/5/17!
Squat Clean: 100kg x 1
Power Clean: 100kg x 1
Power Snatch: Snatch: 60kg x 1/1/1

Evening Session:
42" Box Squat Jumps: 5/5/5/5/5
KTE: 20/10/10/10

30-Burpee Pull Ups
Box Jumps(broad): 46" x F/1/1/1/1

Sniper RX

Dynamic bench 8 sets of 3 reps @ 185lbs, 5 sets of 1 @ 275
Skull crushers: 3 sets of 10 reps
Kettlebell floor presses: 3 sets of 10 reps @ 40lbs
Rope abs: 3 sets of 10 reps
Pullups: 50 reps total

Benji Rx: Tuesday January 19th

"Badger"

30-Squat Cleans(95#)
30-Pull Ups
800 M Run

3 RDS for time: 39:55

Reverse Hyperextension: 25 x 20/20

*This was a really tough WOD, the squat cleans were the
worst & the run was actually not that bad. I had some
trouble with my pull ups, I couldn't get into a good
rhythm with the butterfly style, switched to kipping in
the last reps. Maybe I was just too fatigued
from the squat cleans.

Benji Rx: Monday January 18th

Box Squat + Lt. Bands: 225@8 x 2, 275@2 x 1,
315@2 x 1, 335@1 x 1

Speed DL: 266@10 x 2, 354 x 1, 442 x F/F/F,
420 x 1/F

Band Back Ext: Lt x 15/15, Lt/mini x 15/15
KB Swings(70#): 20/20/20-(RS), 8-(AS)

Spread Eagle Sit Ups: 25/25
Knee Jumps: 5 jumps
Pistol Squats: 5 ea leg

5-Burpees
10-Eagle Sit Ups
10 RDS

*Working on Westside PL, trying to get
my DL & Squats up again. My DL position is
off when I get to heavy weight. My hips need to be
higher with more hamstring initiating the pull.
I think my shoulders are too far over the bar, its more like
a Clean position. I noticed some issues with my left side when
pulling, my hamstring and back are a little tight. Back to the
basics for the next month.

Benji Rx: Sunday January 17th

Shoulder Rehab/Prehab:
Push Press: 95 x 5, 115 x 5, 135 x 5,
155 x 5/5/10!
Pull Ups(strict): 5/5/5, 50 x 5/5/5/6

12-Squats
8-Push Ups
4-Pull Ups

8 RDS: 4:49

Skillwork:
Handstand Push Ups: 8/1/1/1/2/1/1, 30 sec hold

*HSPU are really tough, still having problems with
stability & scapula strength with the left shoulder.
Push press is getting better, need to still work on the
dip drive technique.

Benji Rx: Friday January 15th

Afternoon Session:
Hang Cleans: 88 x 5/5, 132 x 5, 154 x 5,
176 x 5/3/3/3
Pull Ups(strict): 5/5/5/5/5

One Arm Push Jerk: 80 x 5, 90 x 3, 100 x 3,
110 x 2
DB Row: 120 x 12!

1-Mile Run: 7:32

Evening Session:
Standing Abs: 75 x 12, 85 x 12, 90 x 12, 95 x 10
Back Extension: 25/25/25/25
Suitcase DL-Hold(30-sec): 100/115/130/145

Box Depth Jumps(18/24/30"): 9 sets
Box Jumps(Broad): 36" x 5, 42" x 5
Box Squat Jumps(18"): 36" x 5, 42" x 5

Speed DL: 110kg@12 x 1-2, 140kg x 1/1/1/1/1/1
Step Up Jumps: 5 each leg
Waiter's Lunge Steps(45#): 30
21" Box Jumps: 30

*Hang cleans felt fast and explosive, push jerk
were strong but still having trouble getting in
the right position with my left shoulder. The mile
run was at comfortable pace, just need to get mentally
stronger for a harder run.

Benji Rx: Thursday January 14th

Warm Up:
1000 M Row(5): 4:15

Treadmill(1.0-in,6-7.5-sp):
2-Mile split: 19:12
3-Mile: 28:47

50-Burpees
For Time: 2:32

*Focused on breathing and form when
running, felt great just need
to get more comfortable running longer
distances instead of sprints.

Sniper RX

Thursday:
30 Kettlebell swings 2 pood
30 wall balls 20 lb
10 burpees
5 rds
time: 28:17.......

Very hard wod but good!

Benji Rx: Wednesday January 14th

Warm Up:
800 M run

"Lynne"
Body weight bench press(175#)
Pull-ups(strict)

5 RDS for max reps of:

BW-174#
BP-20/15/10/11/11
PU-15/11/10/9/8

160 M Run
15-Air Squats
160 M Run
15-Air Squats
320 M Run

Walking Lunge: 3 x 40 M

*My upperbody was pumped up, I felt
like a bodybuilder again. Bench felt pretty
good even though I haven't benched in quite
sometime. My lats played a big role in my press,
they did most the benching. I used a reverse grip
on the pull ups, I seem to be more stronger in those
compared to the regular grip. Did a little running
after the WOD, running sucks, I NEED TO RUN MORE!

Benji Rx: Tuesday January 12th

Skillwork:
Muscle Ups: 20 total

Stone Load: 180 x 25, 190 x 5, 210 x 3

Reverse Hyperextension: 25 x 25/20
Ring Rows: 20/20
Burpees: 30

*First time on the rings since my cert
in June. My first attempt was successful.
It bothers my left shoulder a little bit but
I gotta work on my stability and flexibility.

B Lee Rx: Monday January 11th

Front Squat: 95 x 5, 135 x 5, 185 x 5/5, 205 x 5,
225 x 5, 245 x 3, 275 x 2

5-Overhead Press(95#)
5-Pull Ups
10-Push Ups

AMRAP in 10 minutes:

*Front Squats felt strong didn't go super
heavy. The press and pull ups were a combo
of strict, push press & jerk. I started doing
strict pull ups then into butterfly pull ups.
I started to break the push ups in 5 reps because
my upper body was hella fatigued. I didn't keep track,
I think I did 6 RDS total. Sniper passed my after the
4th and smoked me after, nice endurance man!

Benji Rx: Sunday January 10th

3-Power Hang Snatch(109#)
2 RDS:
3-Pull Ups(strict)
6-Push Ups
9-KB Swings RS(53#)

AMRAP in 10 minutes: 5 RDS

Hip/Back Extension: 25
Burpees: 30

Sniper & B Lee Rx: Friday January 8th

Skillwork:
Power Snatch/Squat Snatch/Overhead Sq: 89#

Power Cleans: 155 x 1/1/1, 199 x 1/1/1, 264 x F,
221 x 1/1/1/1/1

Squat Cleans: 155 x 5

*Rack position is getting better, need to get
those elbows through faster. Legs need to get
more explosive in the initial pull. Squat cleans
feel more comfortable now that the rack is better.
Snatch is improving as well.

Evening Workout: BW-171.75#
Push Press: 89 x 5, 111 x 5, 131 x 5, 155 x 5, 175 x 4,
195 x 1, 205 x F/1
Push Jerk: 155 x 15!

Benji Rx: Thursday January 7th

Pull Ups(strict): 16!, 12
Standing Abs: 70 x 10, 85 x 12, 90 x 12,
95 x 10, 80 x 20
Good Mornings: 95 x 12, 135 x 12, 155 x 10,
175 x 8, 225 x 8
Back Extension: 25/25
Wt. Pull Ups: 50 x 5/5/5
Burpees: 30

HSPU skillwork: 30 sec hold x 3, 5/5/5/2

Sniper RX

Day off:

Sauna 25 mins

Teaching crossfit class 4 to 6:30

Got my first muscle up!!!!

Benji Rx: Wednesday December 6th

400 M Run
21-Wall Ball(20#)
15-KTE
15-Wall Ball
15-KTE
9-Wall Ball
600 M Run
9-Wall Ball
15-KTE
15-Wall Ball
15-KTE
21-Wall Ball
400 M Run

For Time: 16:19

*Felt good going through the first section before
the 600 M run. After the run wall balls and the KTE's
got really tough. The last 400 M run really killed me,
I really need to run more!!

Sniper RX

Chest:
Speed Bench 8 sets of 3 reps @185lbs, 3 sets of 1 rep @275lbs, 3rep @275
Incline Dumbbell Press 10 reps@ 50lbs, 8 reps @60lbs, 6 reps @65lbs
Hammer Strength Decline 3 sets of 10 reps, then burn out drop set
Kettlebell Floor Press 3 sets of 8 reps @50lbs
Cable Flyes 3 sets of 15 reps

Sniper RX

Active recovery:
-One mile run
-3 sets of 10 reps hyper extensions
-3 sets of 15 reps rope abs

-3 games of basketball 1 on 1 to 13 points.

Sniper RX

Morning WOD:
5 hang cleans
5 strict pull ups
5 strict press
5 rds

Then....
WOD:
600 meter run

20 push ups
10 Knees to elbows
3 rds

Late night:
WOD:
Deadlift 287lb for 5 rep
Burpee 5 rep
5 rds for time
5:32

Benji Rx: Monday January 4th

Afternoon Workout:
Warm Up: KB Press/bottoms up/floor press/snatch

Overhead Press: 65/85 x 5, 95 x 5/5/5/5/5
Pull Ups(strict): 5/5/5/5/5/5/5
Squat Cleans(111#): 5/5/5/5/5/5, 131 x 5

600 M Run
Push Ups: 20/20/20/20
KTE: 10/10/10
400 M Run

Evening Workout:

5-Deadlift(275#)
10-Burpees

5 RDS for Time: 3:44

Benji Rx: Sunday January 4th

Warm-Up: 1-mile treadmill run

1000 M Row(3): 3:54
25-Burpees
25-Pull Ups(strict)
25-Box Jumps(22")
25-KB SDHP(70#)
25-Air Squats
25-Knees-to-Elbows
25-Hip Extension
25-Waiter's Lunge Steps(44#)

For Completion:

*Didn't keep track of time because I
kept adding on to the workout. I just was
going for a good sweat. The SDHP and Waiter's
lunge was the hardest to do. The row was just as
tough as well.

Sniper RX

Saturday:
WOD:
Fran-21-15-9 Thruster/Pull ups
Time: 7:56
-Need to work on flexibility and thrusters.
-Concentrated on good form for each rep.
-Time to improve my cardio.

Sunday:
1 mile run on treadmill
5 minutes on stepper
*active recovery*

Benji Rx: Saturday January 2nd

"Fran"

21-15-9 reps
Thruster(95#)
Pull Ups

For Time: 4:56

*2nd time doing Fran since my cert in June.
I improved by 3 minutes, pull ups were easier
because I used butterfly style and I recovered
better from the thrusters.

Benji Rx: Thursday December 31st

500 M Row(4): 1:50

Deadlift: 155 x 3, 245 x 3, 295 x 2, 335 x 1,
385 x 1, 425 x 1, 455 x F/1(belt), 385 x 10
335 x 1/1/1/1/1(rest 20 sec)

DB Row: 130 x 10, 145 x 3
Wt. Pull Ups(reverse grip):60 x 5/6
Back Extension: mini band x 20/20
KB Swings(RS): 30!
Hip Extension: mini band x 20

*Last DL of the year, I lost alot of power from
my previous 575# DL at a powerlifting competition earlier
in the year. But my endurance is good at repping out
heavy weight. BW-174#