Monday, July 16, 2018

Why am I so tired

Monday - tired, went no pre wod, bike easy, xover, barbell curl "Bring Sally Up"
Deadlift - 10@135, 8@185, 5@225, 2@245, 2@265, 2@285, 4x2 @ 305#
WOD - 21 - 15 - 9
Deadlift 225# (7,7,7. 9,6. 9)
Strict HSPU - 1 mat (5,5,4,4,3 first round, then various 2-4)
12 min range, clock stopped.
POST - 3 Rounds
12 Alternating DB Strict Press - 30#
15 Sit Ups 25# ball
18 Floor Press 30#
21 Back Ext slow
2 Rounds of 8+8 hammer+curls 30#

Tuesday - Coach 5,6. Bike, xover, track warmup.
WOD - Helen - 3 Rounds
400m Run
21 KB Swings 53#
12 Pull Ups
9:18 - started conservative, felt good, kb unbroken, pu 3x4 butterfly. Last round legs were tired, tried to push through but no speed. Probably too slow starting kb and pu. Pull ups 4,3,2,1,2 were a mess, started last pull ups at 8:45.
POST - 4 rounds
1:30 easy bike + bmu drill. 3 sets did 2 bmu strung together, wore grips, felt decent
4 rounds Overhead Bar carry with 15# kb's hanging from bands. Walked rig to wall and back
3 Rounds - Banded KB Bench press x 10, then 1:00 bar hang with straps.
Work at 9:30, until 2 am

Wednesday - Crazy tired, took pre, bike, xover, track, bar warmup. Aaron Bell Birthday
Snatch Pull + Low Hang Power Snatch - EMOMx9 - 80, 90, 100, 110, 115, 125, 130, 135, 140#
WOD - Partner with Casey
Buy In - 33 Wall Balls - Alternating 11,11,11
21 - 15 - 9
DB Snatch 50# - 21/5+10/9
DB Over Burpees - couple breaks in 21, 5/5/5, 9
Cash Out - 33 Dubs - 10:44?
Post worked on HS walk for a minute lol. Rodney, decompression, laser
Rodney, decompression, laser

Thursday - Coach 5,6,7 Massage. Should have worked out

Friday - Coach 5,6. Bike, run, xover, bar warmup
Tall Jerk - 4x2 - 45, 65, 75, 85, 85
Pausing Split Jerk 5 x 2 - 95, 115, 135, 155, 175 - all felt good
WOD
200 Dubs
1500m Row
100 Wallballs
20 Cal Ass Bike (should have been 50cal)
17:55
Post - cool down row. Attempted muscle ups. Got 2 using box, none without.

Saturday 

Sunday - 

Thursday, July 12, 2018

Forced Rest/Deload

Monday - Rest. Wrist felt bad, swollen. Tired.

Tuesday - Coach 5,6. Good warmup.
Stamina Squats - EMOM 3 Rounds. Used a box.
1 - 6 @ 185
2 - 4 @ 205
3 - 2 @ 220
4 - Rest
WOD - EMOM - 5 Rounds
1 - DB Step Back Lunges - 50# - 14 to 18
2 - 50 Dubs
3 - Ass Bike Cals - 12 to 16
4 - Rest - 163 total reps, about same every round

Wednesday - Rest again. Late work, Rodney appt early. 4 sets of 7+7 curls @ 35#.

Thursday - Coach 5,6,7. Easy bike, xover, barbell warmup
Snatch - 75, 95, 115, 135 (power), 145, 150 (slow catch), 155# sat in bottom, 165 failed 4 times.
Easy WOD - 5 Rounds e:4min
15 Pull Ups
25 Sit Ups
20 Cal Ass Bike
Unbroken every round, at least 30 sec rest each round.

Friday - Coach 5,6. Bike, xover, body, bar warmup
Front Rack Lunge + KB Swings - 12 of each - 115, 135, 155# , 70#, 70#, 88#
WOD - 27, 21, 15, 9
Cal Assault Bike
KB Swings 70#
200m run - 15:00
POST - 21-15-9 45# RDL + 25# sit ups.

Saturday - Coach 7,8. Bike, xover, short warmup
WOD - 5 Rounds
15 Cal Ass Bike (standing)
5 DBag Cleans over shoulder 100#
1,2,3,4,5 Rope Climbs - 1st one legless
18:40 min.
POST - 3 Rounds Ski Erg
1:30 on, :30 off
1:00 on, :30 off
:30 on
Rest 2:00

Sunday - 

Monday, July 02, 2018

'Murica! Fourth of July!

Monday - 50 cal bike, body weight, landmine single leg dl, pu
WOD1 - Alternating EMOMx12
Even - :45 sec Max Strict HSPU - 3+2 every round. 10#+ab mat
Odd - 5,5,4,4,3,3 Deadlift - 135, 185, 225, 255, 275, 300. felt solid, focus chest up
WOD - 12 Min AMRAP
6 DB Push Press - 50#s
9 Deadlift 225#
30 Double Unders
7 rounds + 7 reps. 4 more reps than 4/11
POST - 1 Max attempt Bar Muscle Ups - 3. tried with grips, no go. Bare hands, almost got four.
3 Rounds - 8 Double db Curls + 7 Single Arm cross hammers
20 4 Count Flutter kicks

Tuesday - Coach 5,6
Snatch Grip Strict Press - 55, 65, 75, 85, 85
BTN Push Jerk - 75, 95, 115, 135, ?
Hang Power Snatch - 80, 85, 90, 95, 105, 110, 115#
Alternating EMOM - 12min
Odd - 12 GHD Situps
Even - 3 OHS - 95, 115, 135, 145, 155#
POST 3 Rounds: 30# DBs
50m Left Arm OH Right at Hang
50m Right Arm OH Left at Hang
50m Front Rack Carry
50m Both OH Carry - sucked!!!
Then 5x5 Bench Press - 135x2, 145x3

Wednesday - Happy Independence Day! After class, 5min ass bike, xover, body weight, barbell
Power Clean - pause knee, mid-thigh, catch - 95, 115, 135, 145, 155, 165. Then no pause 175, 185.
Power WOD - 50 Power Cleans - 155# - 7:14
WOD - 7 Rounds
4 burpees
17 Each Movement
76m Sprint
Cash Out 242 double unders
Movements: Wall Balls, Sit Ups, HSPU, Toes2Bar, Box Jump Over, Chest2Bar, Ball Slams
18:57. WB unbroken, HSPU 9+8, T2B 6,6,5. BJ 10+7. C2B 5,4,3,2,1,2. BS 10+7. Spent!!!

Thursday - Coach 5,6,7

Friday - Coach 5,6. Traps, upper back sore. 50cal bike, xover, barbell warmup
OHS - 95, 115, 135, 155, 175, 185, 195 - missed 2 times, then barely got it.
Split Jerk - 135, 155, 175, 155 (was interrupted) 175, 185, 195 failed, shoulders tired.
Break, rode bike waiting
WOD
20 Power Snatch 95# - 6+4+5+5
20 Bar Facing Burpee
20 OHS 95# - 16+4
20 Bar Facing Burpee
20 Squat Snatch 95# - singles, couple doubles.
9:17 - ouch.
POST - 27-21-15-9
DB Bench Press 50# - struggle bus. 3 sets for most....
GHD Sit Ups

Saturday - easy warmup, couple runs, squats
WOD - Kelly - 5 Rounds
400m run
30 Box Jumps 24"
30 Wall Balls 20#
28:21 - TOUGH. Definitely harder than expected, box jumps hurt knee, tried to go 15+10+5 on wall balls. Just tried to survive, no push, tried to stay ahead of Liz and Aaron.
Some abs...

Sunday - Yard work. Stung by yellow jackets. Sucks

Thursday, June 28, 2018

Busy.

Monday - Late start. Solo session. stretch at home 3 min bike, xover, barbell
Pause OHS - 5x2 - 95, 105, 115, 125, 135# - 2 second pause in bottom
Snatch Balance - 5x3 - 85, 95, 115, 125, 135# - felt fast
Hang Snatch High Pull - 5x4 - 95, 105, 115, 135, 145#
High Hang Snatch - (hip flex, bottom of pockets) - 95, 105, 115, 125, 135, 145, 150# - PR, actually felt pretty fast under the bar, caught 2 little on toes.
WOD - Alternating EMOM
even - 12 Cal Assault Bike
odd - 12 Back Rack Step Back Lunges - 95, 105, 115, 125, 135
POST - 3 Rounds Alternating
1 min wall sit - plus pass 25# slam ball
20 GHD Back Extensions 25# plate

Tuesday - Coach 5,6 - Interrupted, slow start, partial warmup
Strict HSPU - Did seated DB Press - 30#, 40 reps, 10+10+5+5+5+5
Wall Walks - 5 min AMRAP - 11 (no rest between, not full 5 min)
WOD -
4 Min AMRAP
3 Rounds DT at 95# - unbroken each round, dropped between
Max Cal Row Ski Erg - 20Cals
Rest 4 Min
4 Min AMRAP
2 Rounds DT at 115# -
Max Cal Row Ski Erg - 23Cals
Rest 4 Min
4 Min AMRAP
1 Rounds DT at 135#
Max Cal Row Ski Erg - 31Cals
POST - 3 Rounds
7+7 Hammer+Curls
20 Hollow Rocks
30 Banded Tricep Pull Downs
Max L Sit hold on parallettes

Wednesday - Work and Y dr appt, so skipped, pretty sore and tired too.

Thursday - Coach 5,6,7. Bike 3 min, walkout, pull ups, air squats. bar warmup
Box Squats - build to heavy - 5@95, 5@135, 5@165, 5@195, 3@215, 245, 265, 285, 300, 315# - felt good to squat like this, much easier, but able to engage glutes and no leaning
WOD - 3 Rounds
10 Front Squats 165#
20 Chest 2 Bar
50 Double Unders
12:09 - not motivated, mental game wanted to quit or drop reps. broke fs 10, 5/5, 6/4. C2B were mixed, 5/4/3/4/3/1, 3/2/1,3/2/1,3/2/1/1/1. Dubs unbroken x2, ;ast round tripped up.
Rodney laser and adjust.

Friday - Coach 5,6. Shit warmup, 200m run, barbell
3 Pos Pwr Clean (Hip, Hang, Floor) + Push Jerk + Split Jerk - E:2min - 105, 115, 125, 135, 145, 155#
WOD - Fight Club - 3 Rounds:
1:00 - Thrusters 95#
1:00 - Power Cleans
1:00 - Box Jump Overs
1:00 - Pull Ups
1:00 - Ass Bike
15,15,15,15,12. 15,15,15,16,11. 14,14,14,13,11. 72,72,66 - 210.
POST -
3 Rounds - 25 Flutter Kicks + 25# slamball over chest. + Sit Up 25# ball toss
3 Rounds - 7+7 Hammer+Curls 35#, 12 DB Bench 35#s, 10 Bent over Rows 35#, Wall Sit

Saturday - 75 cal, xover, bar warmup
Power Snatch - 75, 95, 115, 135 (rough)
WOD - w Em
3 Rounds:
20 Toes 2 bar (5+5, 5+5, 5+5)
20 Bar Facing Burpee
20 Power Snatch 95#
then 60 Cal on Ass Bike (10/10/10)

2 Rounds:
20 Toes 2 bar (8+2,8+2)
20 Bar Facing Burpee
20 Power Snatch 115# 5+5,5+5
then 60 Cal Ass Bike

1 Round:
20 Toes 2 bar (9+1)
20 Bar Facing Burpee
20 Power Snatch 125# basically singles....
28:15.... wow that sucked.

5 min cool down row

Sunday - 

Monday, June 18, 2018

Deload

Monday - Bike, xover, bar
Strict Press - 6x4 - 90#
WOD - 15 min AMRAP
27 Cal Row
21 Deadlift
15 Burpees
9 Push Press
Used 115# instead of 135. 3 rounds + 15 cals. Moved too slow. DL 15+6, PP 5+4 all.

Tuesday - Late night work. Bike, xover, bdy warmup.
Gymnastic - 4 Rounds:
2:00 easy bike
2 Bar Muscle Ups
3 Chest2Bar
4 Toes2Bar
Unbroken complex. BMU went great, and right into c2b, but ttb were off, couldn't get rhythm.
WOD -
400m run, 30 box jump, 30 Wall ball Push Ups
400m run, 30 KB Swing
400m run, 30 KB Swing
400m run, 30 box jump, 30 Wall Ball Push Ups
14:45. Decent pace, tried not to break up too much. PU 15/10/5, then 10/10/5/5.
POST - 3 rounds - 8+8 hammer + reg curls 30# / 8 bent over flys 15# / parallette hold

Wednesday -Coach 5,6 - bike 3min, xover, bar warmup (rotations, ddog, etc)
Power Snatch 3 Pos - 65, 75, 95, 105.
WOD - 15 min AMRAP
75 Dubs
50 Air Squat Sit Ups
15 Power Snatch 115#
2 + 132. Dubs - 75. 30,30,10?, 20,20,35?. Snatch - 4,4,4,3. 3,4,3,3,2. 4,3

Thursday - Coach 5,6,7. Stretching ish

Friday - Coach 5,6. Bike, kb, body weight warmup
WOD - 300
5 Strictish Chest 2 Bar Pull Ups
10 - DB Movement 50#s
15 Ab mat situps
1 - Push Press
2 - DB Burpees
3 - Power Clean
4 - Bench Press
5 - Step Back Lunges
6 - Front Squat
7 - Bent over Rows (7+3)
8 - Power Snatch
9 - Deadlift
10 - Thrusters (8+2)
17:30 - kept pushing. shorter than expected.
POST - 3x8 double db curls 35#

Saturday - GoRuck Constellation - Awesome
Covered 8 miles


Sunday - Morning run, 3 miles, 25:30

Monday, June 11, 2018

Summer summer summertime

Monday - Coach 5,6. Bike 75 cal (6:xx) 4:20 for 50 cal. bdy weight push ups/pull ups
3 Rounds:
2:00 wall sit + 45# plate (45sec) + 50# slamball for rest of time.
10 35# weighted push ups
4 35# weighted pull ups.
WOD
50-40-30-20-10
Dubs + Situps
25-20-15-10-5
Push Ups + Back Extensions 25#
13:58 - all unbroken except 30 (16/14)
POST - 3 rounds
7 Cross Hammer + 7 Curls - 30#s
8 Side Raises + 8 Front raises - 8#s
plus 1 min dub test - 95.
Rodney 430, knee laser

Tuesday - Coach 5,6. xover
Warmed up with kb, then tested hspu - 2 or 3 with 1 abmat. Then pull ups - 16 strict
Random work. - Banded Marches - green+purple band and green on feet
HSPU negatives. VMO quad extensions. DB rows, some pull ups.
Assault Bike - EMOM 3 min - 20 sec sprint + max hold breath (10-12 sec) then rested 2 min. Then EMOM 2 min 20 sec sprint + max breath hold, rest 3 min, Then again 2 min EMOM.
Finished with 1 min dubs and 1 min water bottle hops

Wednesday - bike, xover, band gm, pushup, single leg dl
Deadlift - heavy 5 - 135x10, 185x8, 225x6, 275x5, 305x5, 335x3 failed.....
WOD - 4 Rounds
200m Run
15 Deadlift 185#
12 Cal Ass Bike
1:30, 1:30, 1:29, 1:29.
POST - 3 Rounds - 20 GHD w/20# plate, 10 Strict DB Press 30# DBs
Paloff Press - blue band + 5 strict pull up

Thursday - Coach 5,6,7. Rest. Rodney, knee laser

Friday - Coach 5,6 400m, xover, kb pull, kb press, 1 arm ring plank, hip ext, plate step downs
Muscle Snatch - 3x65, 3x75, 2x85, 2x95, 1x105, Failed 110 twice
Hang Power Snatch x3 - 110#, 95#, 115#, 105#, 125#, 115#, 135#
Push Press - 95x6, 115x5, 135x3, 145x1 (struggle), 155# rough, 165# barely.
Deficit Deadlift 45# plate 4" - 135, 185, 225, then 5x3 @ 285# - tough, but made it
Strict Toes to Ring - 5x5

Saturday - Bike, xover, body weight, bar warmup
Power Clean + Power Jerk - 95, 115, 135, 155, 175, 175# - ok work
WOD - with Andrea and Abby
60 Cal Ass Bike - 15/15
60 Box Jump Over 10/10
60 Power Cleans 155# - 5/5/5/5
60 Toes2Bar - 7/8/5?
60 Push Jerk 155# - 5/5/5/5
60 Box Jump Over 10/10
60 Ass Bike Cals - 15/15
60 Box Jump Over - 10/10
60 Power Cleans 135# - 5/5/5/5
60 Toes2Bar - 8/8/5
60 Push Jerk - 10/7?
60 Box Jump Over - 10/15
60 Ass Bike Cals - 15/15
38:20 - holy crap that was tough!
POST - 3 Rounds - 10 paloff press blue band, 30 sec ghd hold, 7+7 curls 35#

Sunday - 2.5 mile Ruck, 30# pack, with Charlie. Carried Charlie 1 mile....
Lunch with fam. Hit a bucket of balls.

Monday, June 04, 2018

Start of LEO CrossFit

Monday - Coach 5,6. 30cal bike, good morn, landmine sldl
Deadlift - 10@135, 8@185, 8@225, 5@275, warmup, then E:2min
5@290, 1@310, 5@300, 1@320, 5@310, 1@335 - last one felt pretty heavy, strength down
WOD -
50 - 40 - 30 - 20 - 10 - Sit Ups
25 - 20 - 15 - 10 - 5 - Ass Bike Cals
10 - 8 - 6 - 4 - 2 - Deadlift (Rx was 275, used 245#)
13:15 - hard push! Legs smoked.
Post - nada. Shadowed Froundations, then Start of LEO CrossFit.
Cryo after helping Brian at salon.

Tuesday - Coach 5,6. Easy warmup bike, 3:30, inchworm, push, pull, slow squat
Sled Pull - 2 x 200+m with 90# added. Came back and did 1 more round with sprint finish
Wall Sit + 25# slam ball pass with max
Bench Press - 4x10 @ 135#
Pallof Press 2x10 each way with green band + 4x5 Pull Ups

Wednesday - bike, xover, body, bar
Power Snatch - 3@95, 2@100, 1@105. 3@100, 2@110, 1@115. 3@105, 2@115, 1@125
WOD -
2 Rounds
10 Pwer Snatch - 125#
12 Bar facing burpee
2 Rounds
10 Power Snatch - 75#
12 Bar Facing Burpees
8:34 - singles at 125, tough. unbroken, then 5+5 at 75.
POST - 125 ab mat sit ups - 3:55

Thursday - Coach 5,6,7
Rest. Attempted 90sec push ups.

Friday - Coach 5,6. Warmup easy, xover, bar
Power Snatch - 3@75, 3@95, 3@115, 3@135, 1@145, 1@150# PR
Push Press - 4x6@135# - did 7 the last 2 sets.
WOD - 7 Rounds
9 Cal Ass Bike
6 Lateral Burpees over sandbag
100m Sandbag run 50#
Rest 1:00
Total time was 14:30, 15:30, or 16:30.... no idea.
POST - Abs - flags, Banded rows, Planks, and 1min wrestle with Max

Saturday - 60 cal bike warmup, xover, bar
WOD -
21 Burpee Box Overs, 800m Run, 9 Rope Climbs, 9 Power Cleans 135#
15 Burpee Box Overs, 800m Run, 5 Rope Climbs, 5 Power Cleans 135#
9 Burpee Box Overs, 800m Run, 3 Rope Climbs, 3 Power Cleans 135#
20:34. Lot of suck in this one! Run was tough.
Post - 4x6 bent over row 135#

Sunday - Rest