Disqus - Latest Comments for MarkMitford

Re: Wed, 050714

Mark Mitford — Wed, 07 May 2014 14:36:31 -0000

A1. Bench Press – 1.1.1 cluster ; build to max; rest :10 between ; rest none
A2. SA DB Rows; 5-7 reps per arm; each set of heavy bench; rest 2 min - [145#x3,40#x7]
B. @110% - 250m Row, 15 burpees, 25 Wall Balls (14 to 10′), 15 Burpees, 250m Row - [6:21]
rest
C. @110% - 5 Ground to overhead (95), 10 kb sqt Cleans (35′s), 15 pushups, 200m Row, 15 pushups, 10 kb sqt Cleans (35's), 5 ground to overhead (95) - [8:57]

Re: Monday, 050514

Mark Mitford — Mon, 05 May 2014 14:23:52 -0000

A1. Back Squat – 5×3 starting at 80% @31X1 ; rest none
A2. Explosive Training 1/2/1 – box jump ; rest 2-2:30 - [205#/34"]
B. AMRAP 5 - 10 OHS (65), 60 Singles - [2Rds+6]
Rest 5
AMRAP 5 - 5 DB strict press (30#x2), 10 no push Burpee box jump (24) - [3Rds+2]

Re: Tuesday, 042914

Mark Mitford — Tue, 29 Apr 2014 11:51:00 -0000

Skill: Jerk (5-7 min)
A. Power Clean + Hang Power Clean + TnG Power Clean – build in complex (15 min) - [145#]
B. @110% 20 Power Cleans (95), 400m Row, 120 Singles, rest 10-12 x 2 - [4:41,4:57]

Re: Monday, 042814

Mark Mitford — Mon, 28 Apr 2014 11:51:29 -0000

A1. Back SqT – 10RM ; rest none - [175#] (30# more than my previous 10RM, equal to my old 5RM from last week)
A2. Strict Press from the floor – build to heavy 5 rep; rest 3 min - [105#]
B. amrap 10 - 10 KB Overhead Hold; Walking Lunges (5 each leg, alternating), 30′ Burpee Broad Jump, 30′ Run Back - [6Rds+4]
C1. :20 HS Hold on Wall x 5; rest none
C2. Band Scap Retractions – 5 sets of 10 reps; rest accordingly

Re: Friday, 042414

Mark Mitford — Fri, 25 Apr 2014 10:31:49 -0000

A. Strict Press – 5RM for the day - [95#x5] (also 105#PR x3)
B. Push Press – 5RM for the day - [135#PRx5]
C. 10 min amrap – competition pace - 1 Clean & Jerk (125#), 5 Strict Pullups, 2 wall walks, 200m Run - [3Rds+1+5]

Re: Tuesday, 042214

Mark Mitford — Tue, 22 Apr 2014 10:38:16 -0000

A1. Power Clean Cluster 1.1.1 ; build to max; rest :10 between ; rest 2 min between sets
A2. Squat max height box jump; 1/2/1 – Explosive Training rep scheme ; with each set of heavy Power Cleans - [135#/36"]
B. EMOM x 5 - 5 Deadlifts + 5 Pullups - [165#]
C. amrap 12 - 10 K2E, 200m Plate Carry Run (15′s in each hand), 12 OH Walking Lunges (45) - [2rds+10+200+6]

Re: Monday, 042114

Mark Mitford — Mon, 21 Apr 2014 13:47:37 -0000

A1. Back Squat - 5×5 ascending to heavy 5 for day - [175x5]
A2. Burpee Broad High Jump x 2; following each back squat set
B. 6 min clock - 200m Run, 20 bar lateral burpees, amrap sqt Clean Thrusters - [12@85#]
C1. DB Strict Press (30#x2) x 5 reps x 5 sets; rest :30
C2. :20-:30 L-Sit Hold x 5; rest :45 -1 min

Re: Thursday, 041714

Mark Mitford — Thu, 17 Apr 2014 14:15:48 -0000

A1. Chin ups – 5 x 3; banded, rest 30-45secs
A2. Burpee Box Jump Relay Course 1x through, rest 60 secs - [11:29 for all 5 sets inc rest time]
B. amrap 8 @95%: 40 Singles, 10 HPC (85#), 5 burpee pullups - [3Rds +50]
C. amrap 10 @80%: 10 KbS (44#), 8 K2E, 6 Deadlifts (155#), 4 burpee box jumps (30#) - [3Rds+12]

Re: Tuesday, 040814

Mark Mitford — Tue, 08 Apr 2014 10:54:08 -0000

A. Deadlift – heavy triple - [225#]
B. amrap 5 - ladder 1/1, 2/2, 3/3 etc., C2B Pullup, HPC (95#) - [5rds+9]
C. amrap 10@85% - 10 KB Swings (44#), 10 Box Jumps (27") - [6rds]

Re: Tuesday, 040114

Mark Mitford — Tue, 01 Apr 2014 13:46:16 -0000

A. Push Press – 10RM - [105#]
B. MAP
amrap 12 @80% - 200m Run, 15 Pullups, 20 KB Swings (35#) - [2Rds+200m+15]
rest 6 min
amrap 8 @80% - 5 burpees, 10 box jumps (24), 40 Singles - [3Rds+14]

Re: Monday, 033114

Mark Mitford — Mon, 31 Mar 2014 13:47:12 -0000

A. Back Squat - 10 RM [145#]
B. AMRAP 10 - 5 Power Cleans (95#), 7 K2E, 9 Box Jumps (24") - [5Rds+8]
C. Tabata - plank, L side plank, R side plank x2

Re: Tuesday, 032514

Mark Mitford — Tue, 25 Mar 2014 13:58:00 -0000

A. 3 min – Max Effort Row (meters) - [820m]
B. AMRAP 10 @85%, 10 HPC (65), 12 front rack BB ^ Lunges, 14 box Jumps (24) – [3Rds+12]
C. AMRAP 8 @90%, 7 K2E, 9 S2OH (75), 11 Russian KBS (53) - [3Rds+12]
D. AMRAP 6 @95%, 40 Singles, 100m Row, 10 No Push Burpees - [2Rds+40+87]

Re: Monday, 032414

Mark Mitford — Mon, 24 Mar 2014 13:26:21 -0000

Opens 14.4: 60 Cal Row, 3 T2B - [63] (my first ever T2B)

Re: Thursday, 032014

Mark Mitford — Thu, 20 Mar 2014 13:39:15 -0000

A. Skill Work - Burpees (coming up into squat), Wall Balls (foot positioning, transitions), T2B/K2E (kip practice)
B. 4 Rds - 9 Wall Balls (20#), 7 Bar Touch Burpees, 5 K2E
C. 1k Row (2:10-2:15 pace)

Re: Tuesday, 031814

Mark Mitford — Tue, 18 Mar 2014 14:30:54 -0000

A. 750m Max Effort Sprint – [2:44.1]
B. 3 min amrap: 3 Clean & Jerks (95#), 6 K2C - [3Rds + 3]
C. Practice HS Holds
D. 400m Row, 60 Singles, 20 no-push up burpee box jumps (24"), 10 C&Js (95#) - [6:44]

Re: Monday, 031714

Mark Mitford — Mon, 17 Mar 2014 13:39:58 -0000

A. Clean & Jerk - build to heavy single - [145#] (Split Jerk PR)
B. EMOM x 5: 4 TnG Clean & Jerks [75#]
C. AMRAP 15: 15 Thrusters (65#), 10 burpees, 300m Row - [3Rds + 2]

Re: Wed, 031214

Mark Mitford — Wed, 12 Mar 2014 14:08:29 -0000

A. Push Press Cluster 2.2.2 – build to heavy in cluster - [115#]
B.
amrap 10 @85% -10 Pullups, 40 Singles, 30 Walking Lunges - [3rds+10+39]
rest 4
amrap 10@85% - 7 Hang Power Cleans (75), 14 cal Row, 7 Front Squats (75), 14 abmat situps - [3rds]

Re: Monday, 031014

Mark Mitford — Mon, 10 Mar 2014 15:05:15 -0000

A. Skill Session: Clean – 5 minutes – positional
B. Skill Session: Jerk – 5 min
C. Complex: SqT Clean + FS x 2 + Jerk = 15-18 min [105#]
D. 8 min on the Clock - 30 burpees, 30 Thrusters (65), 30 Burpees, 20 Thrusters (85), 30 burpees, amrap Thrusters (105) - [DNF - 65 Reps]

Re: Tuesday, 030414

Mark Mitford — Tue, 04 Mar 2014 14:07:59 -0000

A1. CG Deadlift 5×5 ; ascending [135/145/155/165/175#]
A2. Wall Walks x 2; rest 2 min.
B. @110% - 350m row, 30 wall balls (14), 25 Box Jumps (24), 20 KB Swings (35), 15 Burpees - 7 min time cap [DNF, 5 burpees]
Rest 12 min
@110% - 30 thrusters (45), 500m Row [4:31]

Re: Monday, 030314

Mark Mitford — Mon, 03 Mar 2014 13:27:38 -0000

A. Front Squat – 75% for 5 Reps EMOM x 5 Minutes [115#]
B. AMRAP 10 - 10 Burpee Box Jump Over (24). 10 Goblet Squats (44/35#), 10 Cal Row - [3rds+4]
C. 20 alt TGU – [26#]

Re: Friday, 022814

Mark Mitford — Fri, 28 Feb 2014 12:10:04 -0000

14.1 Opens WOD: 30 DU's, 15 Power Snatch (75#) - 3 (unofficial score = 100+ singles, 3 DU, 15 Power Snatch 75#)
Single Leg Squats w/ KB's - 4 x 10 [18,26,26,35]

Re: Tuesday, 021814

Mark Mitford — Tue, 18 Feb 2014 15:01:51 -0000

1. Back Squat: 5x5 @ 75% - [165#]
2. 4 min clock: 500m Row, amrap wall walks - [7 WW]
3. 4 min clock: 500m Row, amrap DB snatch’s (25#) - [27 DB Snatch]
4. amrap 4: Double Unders - [did single unders, lost count of how many, tried double unders unsuccessfully every 10 singles]

Re: Monday, 021714

Mark Mitford — Mon, 17 Feb 2014 13:31:57 -0000

A. Muscle Snatch Singles - 75#
B. EMOMx8 - 2 TnG Squat Cleans - 75#
C. 12 min on clock - 30 Front Squat (95#), 40 LBB, 50 Pull-ups, 60 KB Swings (53#) - DNF (got to 37 pull-ups)

Re: Tuesday, 020414

Mark Mitford — Tue, 04 Feb 2014 13:33:51 -0000

1. Complex: Hang Power Clean + TnG Power Clean - [145#PR]
2. AMRAP 6: 100 Singles, 15 burpees, 10 Pull-ups, 20 Box Jumps (24") - [1 rd + 76 singles]
3. AMRAP 6: 80 singles, 20 Box Jumps (24"), 10 Pull-ups, 5 Burpee Box Jump Overs (24") - [1 rd + 80 singles + 1 box jump]

Re: Monday, 020314

Mark Mitford — Mon, 03 Feb 2014 13:40:16 -0000

A. Front Squat – 5×5 ascending @31X1 (95/115/125/135/145#)
B. AMRAP 15 : 6 Burpees, 9 K2E, 12 Shoulder to Overhead (95#) - [4 rounds + 6] (first two rounds of S to OH took too long so I went down to 75# for the rest)
C. 8 min of work – NFT; just rotating :10 super man rock :10 hollow rocks :20 HS Hold (wall)