Monday, April 24, 2017

Last week of Waves

Monday - Most of warmup, 2 rnds hollow rocks and supermans
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53#, last set 70#
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) 35#s, first 2 sets did 8 each leg
Back Squats Wave #1
Set #1 – 6 Back Squats @ 66% 195
Set #2 – 4 Back Squats @ 71% 210
Set #3 – 2 Back Squats @ 76% 225
Wave #2
Set #4 – 6 Back Squats @ 71% 210
Set #5 – 4 Back Squats @ 76% 225
Set #6 – 2 Back Squats @ 81% 240
Wave #3
Set #7 – 6 Back Squats @ 76% 225
Set #8 – 4 Back Squats @ 81% 240
Set #9 – 2 Back Squats @ 86% 255
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% 170
3 Sets, Not for Time:
10 Romanian Deadlifts (135)
20 GHD
30 Hip Extensions
50 Banded Pull-Aparts
200 Meter Kettlebell Carry - 53#s (50m farmer/50m fr rack/50m farmer/50m fr rack)

Tuesday - 500m row, 2x200m run, pullups, pushups, sit ups, walkouts
Minutes 0:00 – 5:00:
6 Banded Strict Ring MU
30 Double-Unders
Minutes 5:00 – 10:00:
10 Deficit Pushups – 45+15# plates
15 AbMat Sit-Ups
Minutes 10:00 – 15:00:
7 Strict Pull-Ups -rnd2-4 black band
20 Hallow Rocks
WOD - “Towing” Part #1
AMRAP 4:
18 Power Snatches 95#
18 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 9 cal
– Rest 4:00 –
“Towing” Part #2
AMRAP 4:
15 Power Snatches 115#
15 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 6 cal
– Rest 4:00 –
“Towing” Part #3
AMRAP 4:
12 Power Snatches 135 - 125#
12 Burpee Pull-Ups
Max Calorie Row in Time Remaining - 15 cal
Adjust si out, rib out. Cryo

Wednesday - Coach 5,6. partial warmup
Activation - 3 Sets, Not For Time:
8 Kneeling Barbell Strict Presses
50′ Single Arm Overhead Carry  35# kb
Push Press - 4x6 - 125# felt good and much stronger than last 2 weeks
WOD - On the Minute x 15
Minute 1 – 20 Wallballs 20# - 20, 20, 20, 15+5, 15+5
Minute 2 – 7 Box Jumps 30″
Minute 3 – 5 Power Cleans - 135. 145. 155. 165. 175# - last round was ugly
Xover recovery after

Thursday - RomWod, AR - hit a deer

Friday - Coach 5,6. good warmup, but still stiff, left si
3 Sets, for Quality:
15 Second Front Squat Hold
50′ 1-Arm Farmers Carry (each) - 53#kb
SQUATS
Minutes 0-6 – 2 Pausing Back Squats “On the Minute” @ 70% 185#
Minutes 6-9 – Rest
Minute 9 – 6 Front Squats @ 70% 185
Minute 12 – 6 Front Squats @ 70% 185
Minute 15 – 6 Front Squats @ 70% 185
Minute 18 – 6 Front Squats @ 70% 185# - tough! really fighting to keep hips under and butt from rising
WOD - 21 – 15 – 9:
Shoulder to Overhead 135
Chest-to-Bar Pull-Ups
9:15 - broke up 11+10 (i think), 6+6+3?, 6+3. Kept c2b at 3's or 2's until near the end.
POST - 30-20-10:
GHD Sit-Ups
Hip Extensions


Saturday 

Sunday - 

Tuesday, April 18, 2017

Master Lifting Team? Maybe

Monday - In early, good warmups
Activation - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) 20", 24", 24"
50m Farmers Carry with DB’s or KB’s - 80# dbs got heavy
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 63% 185#
Set #2 – 4 Back Squats @ 68% 200#
Set #3 – 2 Back Squats @ 73% 215#
Wave #2
Set #4 – 6 Back Squats @ 68% 200#
Set #5 – 4 Back Squats @ 73% 215#
Set #6 – 2 Back Squats @ 78% 230#
Wave #3
Set #7 – 6 Back Squats @ 73% 215#
Set #8 – 4 Back Squats @ 78% 230#
Set #9 – 2 Back Squats @ 83% 245# - felt heavy
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% 160# (or 165, cant remember) - most felt good, last set was heavy
3 Giant Sets:
10 Dumbbell Bench Press 50#
30s Max Double-Unders
15 Deadlifts 205#
30s Max Double-Unders
20 DB/KB Bent Over Rows, (10 each side) 50#
BONUS - 3 Rounds, Not For Time:
35 Band Pull-Aparts
15 Second L-Sit off Pull-Up Bar
Cryo, Xover

Tuesday - Shortened warmup, 400m, track warm, light row and some pull ups
Minutes 0:00 – 5:00:
1 Wall Walk
3 Pausing Strict Pull-Up (3 sec pause chin over bar)
Minutes 5:00 – 10:00:
10 Second Ring Support Hold
5-10 Horizontal Ring Rows
Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms
WOD - 3 Rounds:
Row 500 Meters - 1:51, 1:50, 1:49
Run 400 Meters
Rest 3:00 between rounds - 3:23/3:27/3:17
CoolDown - 10 min bike

Wednesday - Coach 5,6. Most of warmup. Activation with classes
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side) - 2x25#kb
30 Second Hallow Rock Hold
Push Press 4x6 - Did not go up in weight, but felt WAY better. 3x6 @115#, 1x6@120#
WOD - DT
5 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Started bad, and got worse. 155# first round, went horrible, could not clean or jerk worth shit. Dropped to 145# for round 2/3, still felt horrible, dropped to 135# for last 2 rounds. 12:01
Post - 30 - 20 - 10
GHD Situps
Back Extensions

Thursday - 0530 RomWod, Cryo, Xover

Friday - Coach 5,6. Rushed warmup, 3 min bike
3 Sets, for Quality:
10 Cossack Squats (5 Each Side)
10 Waiter Squats (5 Each Side) 53#
Minutes 1-7 – 2 Pausing Back Squats “On the Minute” @ 65% 165# (first 4 barefoot)
Minutes 7-10 – Rest
Minute 10 – 7 Front Squats @ 55% 145
Minute 13 – 7 Front Squats @ 57% 150
Minute 16 – 7 Front Squats @ 59% 155
WOD - 4 Rounds:
21 Calorie Row
18 Thrusters 65#
15 Pull-Ups
13:22 - not horrible, 3rd round was worst
Post - 30 - 20 - 10
GHD Situps
Back Extensions
Long drive, hips sore

Saturday - Memphis. Great games. Lots of rain. Fun dinner Rendezvous BBQ

Sunday - Memphis. Lamberts chow down.

Monday, April 10, 2017

The business moves on

Monday - 1 mile run warmup, track warmup
3 Sets
6 Single-Leg Lateral Box Step Ups (each side)
50m Farmers Carry with DB’s or KB’s 70#
Back Squats - Wave #1
Set #1 – 6 Back Squats @ 60% 175#
Set #2 – 4 Back Squats @ 65% 195#
Set #3 – 2 Back Squats @ 70% 205#
Wave #2
Set #4 – 6 Back Squats @ 65% 195#
Set #5 – 4 Back Squats @ 70% 205#
Set #6 – 2 Back Squats @ 75% 225#
Wave #3
Set #7 – 6 Back Squats @ 70% 205#
Set #8 – 4 Back Squats @ 75% 225#
Set #9 – 2 Back Squats @ 80% 235#
10-Rep Front Squat
Set #10 – 10 Front Squats @ 52% 155#
Felt good! Working right hip strength
3 Supersets*
15 Romanian Deadlifts (moderate)
20 Pushups
25 Abmat Sit-Ups holding a 10# plate or dumbell across chest 25#kb
30 Banded Pull-Aparts
Then 50 Glute Bridges... done in 1 set.
Cryo, Xover rushed.

Tuesday - 1200m warmup, mini jump warmup, not all
Strict HSPU - 1 ab mat - 7 reps, Practiced handstand walks too
Strict Pull Ups - 16. Felt good
WOD -
3 Rounds:
40 Double-Unders
12 Burpees
50 Calorie Row
2 Rounds:
40 Double-Unders
12 Burpees
35 Calorie Row
1 Round:
40 Double-Unders
12 Burpees
20 Calorie Row
22:54 - good sufferfest.
Knee got tweaked, painful bending.
Cryo, Xover.

Wednesday - Coach 5,6.  R Knee taped up, we'll see how it goes.
3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position 30#
30 Second Hallow Rock Hold
Push Press - 4x6 - warmup with 1x6@75, 1x5@95. 4x6@ 115# might have been a touch heavy, last rep turned back.
WOD - 7 min AMRAP
7 Deadlift 225# Top of EVERY Min (including start)
Max Wall Balls - 15, 12, 12, 10, 10, 10, 12 = 81. All DL unbroken touch and go.
3 Sets, not for time:
10 Parallel Bar Dips
10 Ring Rows
Rodney adjusted back, shoulder and knee. Laser shoulder

Thursday - Rest, RomWod warrior,

Friday - Coach 5,6. Cossack and Waiter squats
Back Squats - EMOM 7x2 2sec pause @ 145#
E3min - 1x8 @ 135#, 1x8@145#, 1x8@150# Felt smooth, not much hitch that I could feel
WOD - 3 Rounds:
12 Power Cleans 135#
12 Chest-to-Bar Pull-Ups
12 Push Jerks 135#
12 Toes to Bar
14:57 - cleans felt better, the rest sucked. C2b were 3 then 2s and 1s. TTB started with 4 or 5, but sropped to 2s and 1s quick. Jerks were 6+6, 6+6, 5+5+2...ugh
Busy day went to cemetery and JB

Saturday - In early, solo sesh!
Power Clean - E:30sec x12 - 1 PC @ 105#. Working on scoop, getting to hip, staying patient
Power Snatch - E:30sec x12 - 1 PS @ 85#
WOD - 2 Rounds
500m Row
21 Cal A Bike
500m Row
21 Bar Facing Burpees
500m Row
21 Overhead Squat 95#
23:12 - may have come out too hard on first row, this sucked, legs spent, rough to recover.
Worked Uncharted Spring Lifting meet all day, loading and judging.

Sunday - Rest RomWod

Tuesday, April 04, 2017

Getting back at it, with tape

Monday - early work, then gym. Good warmup
OHS - worked to heavy 195# + 2 sec pause, felt good
Snatch Balance - 135, 155, 165 - wasnt real stable, some pain
Snatch - 3 position - high hang, low hang, floor.
0:00 – 1 Complex @ 45% of 1RM - 75
1:30 – 1 Complex @ 50% of 1RM - 80
3:00 – 1 Complex @ 55% of 1RM - 85
4:30 – 1 Complex @ 60% of 1RM - 95
6:00 – 1 Complex @ 65% of 1RM - 105
7:30 – 1 Complex @ 70% of 1RM - 115# - felt ok, slight bounce on quads before hips, wierd
WOD - AMRAP 12:
30 Air Squats
15 Calorie Air Bike
10 Push Jerks 135#
3+16. Jerks were heavy, no cycle, legs were tired no drive. had to break each set.
Busy day, no cryo. Xover.

Tuesday - Good warmup
Front Squat -
Set #1, On the 0:00 – 2 Reps, 2 second pause in bottom @ 50% - 135#
Set #2, On the 1:00 – 2 Reps, 2 second pause in bottom @ 55% 145#
Set #3, On the 2:00 – 2 Reps, 2 second pause in bottom @ 60% 155#
Set #4, On the 3:00 – 1 Rep, 4 second pause in bottom @ 65% 165#
Set #5, On the 4:00 – 1 Rep, 4 second pause in bottom @ 70% 185#
Set #6, On the 5:00 – 1 Rep, 4 second pause in bottom @ 73% 195#
Set #7, On the 6:00 – 1 Rep, 4 second pause in bottom @ 76% 200#
Went heavy on couple sets, ended +10# but still felt great to front squat. 4 sec pause was hot.
WOD -
50 Calorie Row - 2:28
Directly into…
5 Rounds:
10 Burpees
10 Toes to Bar
Directly into…
50 Calorie Row - 2:32
13:17 total. TTB were broken. 1st set 5+5, then at least 3 sets
10 min cool down air bike.

Wednesday - Coach 5,6, easy warmup, good movement, like the kb
Clean - 2 position pause
#1 – 50% of 1RM Clean and Jerk - 105
#2 – 50% of 1RM Clean and Jerk - 105
#3 – 55% of 1RM Clean and Jerk - 115
#4 – 55% of 1RM Clean and Jerk - 115
#5 – 60% of 1RM Clean and Jerk - 125
#6 – 65% of 1RM Clean and Jerk - 135
#7 – 70% of 1RM Clean and Jerk - 145#
Felt better, really worked staying patient, scoop and get in hips, solid positions
WOD -
42 Cal Bike
15 Power Cleans 135
30 Cal Bike
12 Power Cleans 155
18 Cal Bike
9 Power Cleans 175
12:38 - lungs HURT! 175 was no joke, looked horrible!
Cool down on bike, Cryo, Xover

Thursday - Rest, RomWod x2, Cryo, Xover

Friday - Coach 5,6 good warmup plus with class
Back Squat -
Set #1, 0:00… 5 Reps @ 70% of 1RM - 205
Set #2, 1:30… 3 Reps @ 75% of 1RM - 225
Set #3, 3:00… 1 Reps @ 80% of 1RM - 235
Set #4, 4:30… 5 Reps @ 75% of 1RM - 225
Set #5, 6:00… 3 Reps @ 80% of 1RM - 235
Set #6, 7:30… 1 Reps @ 85% of 1RM - 250
Set # 7, 9:00… 10 Reps @ 60% of 1RM - 185
Good day to squat, felt ok, 10rep had right foot/ankle popping
WOD -
3 Rounds:
5 Ring Muscle-Ups 10 C2B Pull Ups
10 Power Snatches 115
20 Box Jump Overs 24″
11:56 - c2b were crappy, rest felt great.
Cryo, Xover, shoulders a little sore

Saturday - Decent warmup
5 Rounds - 1:00 easy row, 1x3 Strict HSPU to 1 mat
Jerk Balance - 3x3 empty, 3x3 65#
Tall Jerk - 2x3 empty, 2x3 75#
Split Jerk -
On the Minute x 5
Minute #1 – 3 Reps @ 50% 105
Minute #2 – 2 Reps @ 55% 115
Minute #3 – 2 Reps @ 60% 125
Minute #4 – 1 Rep @ 65% 135
Minute #5 – 1 Rep @ 70% 145
Minutes 6-10 – Build to a Heavy - 155, 165, 175, 185 (felt strong), 195 feet little off, 200# was going to stop there, but it felt light, 210# new pr, and it felt light and fast. The dip was much stronger!
WOD - 4 Rounds:
21 Calorie Row
18 Wallballs 20#
15 Toes to Bar
12 Burpees over Bar
9 Deadlifts 225#
Rest exactly 2:00 between rounds
24:14 - t2b hardest part, broke up 3 or 4 sets, everything else unbroken
Party Night.

Sunday - Rest .... Hungover, head hurts. Mini stretch, xover.

Tuesday, March 28, 2017

Moving On

Monday - Planned on redoing, but decided recovery from 17.5 was too long, so screw it.
EMOM 10 - 5 Scap retractions + 5 Strict Pull Ups
WOD - AMRAP 13:
15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135# - 4 rounds + 5.
CoolDown - 10 min row - Easy, 2341m

Tuesday - Good warmup
Front Squat - On the Minute x 9:
Minute 1 – 3 Reps @ 50% 135
Minute 2 – 2 Reps @ 55% 145
Minute 3 – 1 Reps @ 60% 155
Minute 4 – 3 Reps @ 50% 135
Minute 5 – 2 Reps @ 55% 145
Minute 6 – 1 Reps @ 67% 175
Minute 7 – 3 Reps @ 50% 135
Minute 8 – 2 Reps @ 55% 145
Minute 9 – 1 Reps @ 72% 185# - Really worked on Chest up, upright squat
WOD -
10 Front Squats 95#, 50 Abmat Sit-Ups, 100 Double-Unders
10 Front Squats 95#, 40 Abmat Sit-Ups, 80 Double-Unders
10 Front Squats 95#, 30 Abmat Sit-Ups, 60 Double-Unders
10 Front Squats 95#, 20 Abmat Sit-Ups, 40 Double-Unders
10 Front Squats 95#, 10 Abmat Sit-Ups, 20 Double-Unders
First set of dus were HORRIBLE! Threw rope. Got pissed, but finished with more intensity... 11:00.
CoolDown - 10 min easy bike
Cryo, Xover. Late night

Wednesday - Coach 5,6. Sluggish. No real warmup.
E90 sec - 7 Rounds
7 Bar over Burpees
3 Hang Power Cleans - 95, 115, 135, 155, 155, 165, 170# - last 2 sets pretty ugly.
WOD - 5min
2 Rounds
5 Strict Pull Up (weighted vest)
10 Handstand Push Ups
15 Sit Ups
Then 100 dubs. Remaining time, Max Cal Row - 14 Cals
Rest 5 min.
Repeat - 2nd round - 19 Cals. 2nd round dubs went much better
KLaser,

Thursday - Rest.

Friday - Coach 5,6.
Bottoms Up KB Press - did with all 3 classes. 35#, 53 almost with R, not close on L
WOD -
30 - 20 - 10
Burpee
KB Swing 70#
6:23 - really pushed burpees. KB - 15.11,4; 12,8; 10 I thnk.
5 min easy recovery row
500m Row max effort - 1:37 - quads were destroyed.
Cool down. Cryo

Saturday - RockTape FMT - Functional Movement Taping Basic-
AWESOME course.

Sunday - Decided to sign up for second day, FMT Performance. Even better.

Monday, March 20, 2017

Finally, Open 17.5!

Monday - Decided to re-test. Still goal of 30. Different plan. Full warmup
17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
23 reps. Still no good. Little slower on times. DLs - started with sets of 6. still had to drop to singles, might have taken more out, or just still tired. WBs went smooth, 10!. Row felt fine, about the same. HSPU - not sure what happened, got 1 no rep, wasn't feeling great, more fatigued than expected. Started with sets of 5....
5 min cool down row. Cryo.

Tuesday - Felt like crap. Wrist, shoulder, back all wrecked. Stayed home, did Romwod and Xover.

Wednesday - Coach 5,6.
Messed with DB thrusters, 50# gonna suck.
WOD - 3 Rounds
14 Cal Bike
15 Strict PU
9 Burpees
9:04 - really had to break pull ups.
Post - 20 min row
at 16, 12, 8 and 4 - stopped to do 5 inchworms, 10 Samson stretch, 10 RBM, 20 Air Squats. 3500m
Cryo, KLaser

Thursday - Rest. Did ab work with Wy, Cryo, Xover, then some bike spinning/movements

Friday - Coach 5,6. Followed warmup. Wrists are throbbing.
WOD - Open 17.5
10 Rounds:
9 Thrusters 95#
35 Double-Unders
15:06? - not as well as planned, broke all 5/4. Dubs were a mess.

Saturday - Good warmup,
3 Rounds - 2 min each
1 - 30 Cal Row
2 - 20 TTB
3 - 10 Power Clean 135#
Ugh. Last week of Open. Potluck

Sunday - Rest, RomWod, Xover, Easy bike

Tuesday, March 14, 2017

Open Week 17.4 feeling good

Monday - Nervous and anxious! Good Warmup.
Overhead Squat 2sec Pause - 135, 155, 175, 185# felt strong and solid
Snatch Balance - 95, 115, 135, 155, 175? may have failed this cant remember.
Pause Snatch (at knee) + Full Snatch - 95x2, 115x2, 125#
Ran through a couple rounds 4 C2B + 3 Snatch 95#.
Then 2 rounds of 3 C2B + 2 Snatch 115#.
Felt confident about getting through 135! Went same time as Patrick again.
WOD - CrossFit Games Open 17.3
Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches 95#
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches 135#
*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches 185#
71 Reps. Missed completing by 1 reps, had 1 failed rep. All the snatches felt way better and more solid, pretty happy. Really wanted to finish. Went 3+3, 6. 3+3, 3+3

Tuesday - Warm up
Handstand Walk Practice - HOLY CRAP!!! Made it farther than ever before. Felt solid and balanced. Controlled the walk!
WOD -
80 Double Unders
40 Cal Row
20 HSPU Wall Balls (first 2 rounds)
15:54 - did hspu last round.
Conditioning -
10 Min EMOM
40 Sec on Air Bike
10 Bar Over Burpees
Cryo, Xover

Wednesday - Coach 5,6. Burgener warmup. 5 min easy spin on bike. No real warmup
Deadlift - 10x135#, 10x185#, 6or8x225#, 3or5x275#, 2or3x325#
WOD - 4 Rounds
min 1 - 15 Front Squat - 135#
min 2 - 20 GHD Sit Ups
min 3 - Max Cal Row
min 4 - Rest
Cals - 21, 20, 19, 20 = 80 total.
5 min cool down on bike.
KLaser at Rodneys.

Thursday - Active Recover - bike etc. Cryo, Xover

Friday - Coach 5,6. Good warmup, followed B
WOD - Open 17.4
13-Minute AMRAP:
55 Deadlifts, 225#
55 Wall-Ball Shots, 20#
55 Calorie Row
55 Handstand Push-ups
191 reps - 26 hspu. couple no reps on WB, and probably 4 no reps on hspu. Not sure what happened, heels weren't high enough. Missed goal of 30... DL - sets of 5, had 1 round of singles? Got heavy at 25-30. WBs were a mess, got some no reps, numbers got off, just pieced it together. Row felt fine. HSPU - heels weren't getting high enough, not sure if hands were too wide or pad compressed,
Little cool down. Cryo, Xover, RomWod

Saturday - Short warmup, short wod, then judging etc. Glutes on fire
WOD
EMOM x 20:
Minute 1 – 14 Calorie Row
Minute 2 – 45 sec Double-Unders
Minute 3 – 5 Strict Pull-Ups + 15 AbMat Sit-Ups
Minute 4 -10 Barbell-Facing Burpees
Good shakeout. Made it to Cryo barely.

Sunday - Rest. Judged 2 rounds, did some air bike, kb swings, push ups, etc. Xover, RomWod, glutes still lit!