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

Thursday -

Friday -

Saturday -

Sunday - Rest

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!

Wednesday, March 08, 2017

Open 17.3 is......cards?

Monday - Re-Test! Lowered bars, trying to use better technique, stay hollow longer
Worked technique, real good warmup.
WOD - 17.2
2 Rounds
50ft Front Rack walking lunge 2x50# dbs
16 TTB
8 Power Cleans 50# dbs
Then 2 Rounds
50ft Front Rack Walking Lunges 2x50# dbs
16 Bar Muscle Ups
8 Power Cleans
116 reps - 4 bmu on second round. failed last 2 reps with 30 seconds. Frustrating... but still better.
8+8 ttb, direct from cleans to lunges, 6+4+singles second ttb. Singles on bmu.
Cool down on bike.
KLaser. Cryo

Tuesday - warmup, Shoulder is really sore
Push Press - 5x5 building - 95#, 115#, 135#, 155# failed last rep.
WOD - On the Minute x 16 (4 Rounds):
Minute 1 – 15 Calorie Row
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 12 Assault Bike
Minute 4 – 15 Kipping HSPU - 35 strict press (5-7)
Cryo, Xover

Wednesday - Coach 5,6. Decent warmup
Deadlift - 2" deficit - 135x5, 185x3
Also, attempted squats with kb belted, elevated on boxes. 5x70#, 3x140#
WOD Part #1
AMRAP 6:
42 Double-Unders
30 Wallballs 20
18 Toes to Bar
… Rest 5:00…
WOD Part #2
AMRAP 6:
21 Double-Unders
15 Wallballs 20
9 Toes to Bar
Rnd1 - 1+77 reps... wb 25/5; 12/10/8. TTB broke random, dubs were a mess
Rnd2 - 3+36 reps... wb unbroken, dubs
KLaser.

Thursday - Rest. Cryo, Xover, eStim... shoulder hurts

Friday - Coach 5,6. Most of warmup.
Pause Overhead Snatch - 135, 155, 175# felt solid
Snatch Balance - 95, 115, 135, 155, 175# - dropped first time, but got second PR
Snatch Pull + Snatch - 95, 115.
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#
68 reps. 4 snatches short....
Missed the cool down.... bah

Saturday - Partial warmup
Short WOD -
21 Cal Row, 15 Power Cleans 95#, 9 Bar Facing Burpees
21 Cal Row, 15 Front Squats 95#, 9 Bar Facing Burpees
21 Cal Row, 15 Push Jerks 95#, 9 Bar Facing Burpees
(stopped there, supposed to go back down FS then PC). 8:22 ish.
Open Judging etc. Long day

Sunday - Rest, Xover, soccer, RomWod

Monday, February 27, 2017

Aftermath....Next Up 17.2

Monday - Seriously considered redoing the wod... Got in and Patrick had redone, worse, and puked.
Primer – 3 Sets with an empty barbell. Rest 30-60 seconds between sets.
1 Hang Muscle Snatch (pockets)
1 Hang Muscle Snatch (knee level)
1 Hang Muscle Snatch (mid-shin)
3 Behind the Neck Push Jerks - Felt a little weak in shoulder
E90sec x 7  x3 - 3 Position Power Snatch)
Set #1, On the 0:00… 40% - 65#
Set #2, On the 1:30… 50% - 70#
Set #3, On the 3:00… 55% - 80#
Set #4, On the 4:30… 60% - 95#
Set #5, On the 6:00… 65% - 100#
Set #6, On the 7:30… 65% - 105#
Set #7, On the 9:00… 65% - 115#
2 sec Pause OHS + OHS - work to heavy
95, 135, 155, 175# - stabilizing overhead painful on shoulder. Snatches out front cause pain.
WOD - Matterhorn” Part 1 – AMRAP 4: - 3+40
30 Double-Unders, 15 Power Snatches 75#
Rest 4:00
“Matterhorn” Part 2 – AMRAP 4: - 2+31
30 Double-Unders, 12 Power Snatches 95#
Rest 4:00
“Matterhorn” Part 3 – AMRAP 4: 2+10
30 Double-Unders, 9 Power Snatches 115#
396 total reps. All but 2 sets unbroken dubs, Should was definitely tender and painful.
Cryo, Xover, Estim shoulder sore

Tuesday - late start, rushed working on Open leaderboard. Most of warmup, litle jog, nice out
EMOM 10 Power Clean + Hang Squat Clean
Set #1 – 50% - 105#
Set #2 – 55% - 115#
Set #3 – 60% - 125#
Set #4 – 65% - 135#
Set #5 – 70% - 145#
Sets #6-10 (5 total) – by feel. 155#, 165#, 175#, 185# (starfish), 190# not bad
WOD - 3 Rounds:
400 Meter Row
21 Hang Power Cleans 115#
18 Front Rack Step-Back Lunges 115#
15 Barbell-Facing Burpees
17:17 - racing with Patrick, he won. Easy row (2:00 pace), HPC-11+7+3, 10+8+3, 8+8+5. Lunges - 18, 10+8, 10+8.
POST - 4min easy bike + 10 GHD + 10 Hip Ext; 4min easy row + 10 GHD; 4 min easy bike + 10 GHD + 10 Hip Ext.
Cryo, eStim

Wednesday - Coach 5,6. Mini warmup. Not feeling it.
WOD - 4 Rounds
Min1 - 7 DL + 7 BJ - 225# did 185#
Min2 - 15 Kip HSPU 12 Seated DB Strict Press 30#
Min3 - 7 C2B + 7 TTB did 5 c2b + 5 ttb
Min4 - 15 Cal Row
6 min air bike cooldown. Saw Rodney, going to try laser tomorrow

Thursday - Rest. Laser at Rodneys, lunges, tape, Xover.

Friday - Coach 5,6. Warmed up during 6, half way ready to attempt 17.2
WOD - 17.2
2 Rounds
50ft Front Rack walking lunge 2x50# dbs
16 TTB
8 Power Cleans 50# dbs
Then 2 Rounds
50ft Front Rack Walking Lunges 2x50# dbs
16 Bar Muscle Ups
8 Power Cleans
108 reps. 3 Rounds + 30ft... Made it through all 16 bmu, which is a plus. But need to go faster, less breaks in between.
Cryo, Xover

Saturday - Warmup
3 Rounds, Rotating Stations every 2:00:
Station 1 – 30 Calorie Row
Station 2 – 10 Clean and Jerks 135#
Station 3 – 100 Double-Unders
Cleans got heavy, had to break up too much. Dubs were messy
17.2 judging.

Sunday - Rest, Xover, Estim

Monday, February 20, 2017

CF Open 2017 Week #1

Monday - Tired from late game. Good warmup. No Pre
WOD - AMRAP 14:
75 Wallballs (20/14)
60 Calorie Row
45 Alternating Dumbbell Power Snatches (50/35) - 50# right, 35# left, clean+strict press
30 Chest to Bar Pull-Ups - Strict PU
209 reps (1 rep short of full round)
Post WOD - 6 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge 50#’s
10 Toes to Bar
Rest as needed between sets
10 min air bike cool down
Cryo, Xover

Tuesday - Slow easy warmup, not full. Antoinette showed up
WOD - “Nutcracker” – Part #1
AMRAP 3:
3 Power Cleans Deadlifts
3 Front Squats Hang Power Cleans
3 Push Jerks Front Squats
Rx – 115#
Rest 3:00
“Nutcracker” – Part #2
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 135#
Rest 3:00
“Nutcracker” – Part #3
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 155#
142 reps total.  6+5, 5+4, 3+7.
WOD2 - On the 2:30 x 4 Rounds (10 Minutes)
5 Barbell-Facing Burpees – Slow Pace
5 Barbell-Facing Burpees – Medium Pace
5 Barbell-Facing Burpees – Sprint Pace
This was FUN. Started really slow, ended really fast!

Wednesday - Coach 5,6.
WOD -
50 Calorie Assault Bike
125 Double-Unders
2,000 Meter Row
125 Double-Unders
50 Calorie Assault Bike
20:41 - dubs sucked, ass bike sucked. Row was ok, ~8 min
Stretch cool down.

Thursday - Rest, RomWod, Cryo, Xover.

Friday - Coach 5,6 - worked on open movements, test runs etc.
Screwed around an hour or so, then decided to do the Open wod......dumb
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
50# db, 24" box. 19:59..... 1 sec to spare. Quads went fast, lungs followed. If I could do it over, go slower on the burpee box overs. Take a breath at the top of each one. Going fast on these smoked me for the rest. Had to break snatches up WAY too much, sets of 10, 8, and even a couple 6....
Cryo, aspercream, estim, heat pad. Back is lit up!

Saturday - Short warmup. Getting something in before CHAOS.
Every 3:00 x 7 Rounds:
30/20 Calorie Assault Bike
8 Toes to Bar (strict)
Finished each round with ~50sec.
5 Rounds, every 2:00
Pausing Front Squats + Kipping HSPU
Set #1, On the 0:00 – 3 Pausing Front Squats 60% - 155
Set #2, On the 2:00 – 3 Pausing Front Squats 63%  - 160
Set #3, On the 4:00 – 2 Pausing Front Squats 66% - 175
Set #4, On the 6:00 – 2 Pausing Front Squats 69% - 185 (whoops, heavy)
Set #5, On the 8:00 – 2 Pausing Front Squats 72% - 185
Finished and started demo standards and get heats going for 17.1

Sunday - Rest recovery. RomWod, Xover, Soccer, played keeper for Ys team.

Tuesday, February 14, 2017

Shoulder daze are here again

Monday - Warmup
WOD1 - Jackie
1000m Row  (3:31)
50 Thrusters - Single arm 30#
30 Pull-ups (strict)
9:53 - multiple breaks on thrusters, and tons on pull ups.
WOD2 - On The Minute x 10 (5 Rounds):
Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU 5 Bent over Rows 53#kb
Odd Minutes – Power Snatch (5-4-3-2-1) - Single Arm, 30, 35, 40, 45, 50#
CoolDown - With a running clock, 9:00 Recovery Effort – conversational pace.
Every 90 Seconds, complete “X” amount of Double-Unders - 44, 56, 48, 32, 54...

Tuesday - Most of warmup, xover warmup at home
WOD1 - Diane -
21 - 15 - 9
Deadlift 225#
HSPU - 35# bent over kb rows
5:33 - after did 30 single arm seated strict press 30# db
WOD2 - 4 Rounds:
1:00 – Max Calorie Row - 20 each
:30s Rest
1:00 – Max Barbell-Facing Burpees - 15,15,15,16
:30s Rest
4 Supersets, resting 1-2 Minutes between:
:15s L-Sit Hold, on parallettes
15 AbMat Sit-Ups
Cryo, Xover Sym.

Wednesday - Coach 5,6. Did some swings from the bar caused a lot of pain
WOD - 40 Clean and Jerks (135/95)
*At the top of each minute, complete 4 TTB. This includes the first minute
4:57, cleans might cause some pains... Did V-Ups not ttb.
Front Squat - 7 min work to heavy triple (3 rep) - 135, 165, 185, 215#
Bonus WOD - 4 Sets, resting 1:00 between:
10 Step-Back Lunges (115/80) used 95#
12 Alternating Dumbbell Power Snatches 50#
15 Box Jump Overs 24"
12:42 - so much for a deload
Saw Rodney, popped shoulder

Thursday - Rest. Xover, 100 lunges. Cryo

Friday - Coach 5,6. Good warmup
Clean Pull - 2 sec pause at knee
Set #1 – 80% - 185#
Set #2 – 90% - 195#
Set #3 – 100% - 215#
Set #4 – 105% - 225#
Set #5 – 110% - 235#
WOD - 5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans 135#
1:00 – Barbell Facing Burpees
1:00 – Rest
224 reps (11 more) - 23,10,17 - 21,10,14 - 20,9,15 - 20,10,14 - 19,9,13
Cryo, xover

Saturday - Most of warmup, feeling slug
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 4 Front Squats @ 70% 180#
Odd Minutes – 8 Back Squats @ 70% 180#
125 Dubs, 3min easy air bike, 15 GHD situps
100 Dubs, 3 min easy bike, 20 GHD situps
75 Dubs, 3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps

Sunday - Rest. RomWod, Xover, 120 lunges

Friday, February 10, 2017

F*$% this @#$ $%^ !^%$

Monday - Good warmup, little sluggish
OHS - 2 sec pause in bottom, 5 min work to heavy - 135, 155, 185, 205 failed attempt on way down
Snatch Balance - 5 min work to heavy - 135, 155, 165 failed to lock, dropped forward, started to feel sharp pain in left scap
Snatch - EMOM
3 Reps @ 67% of 1RM - 110#
2 Reps @ 70% of 1RM - 115#
1 Rep @ 73% of 1RM - 120#
3 Reps @ 70% of 1RM - 115#
2 Reps @ 73% of 1RM - 120#
1 Rep @ 76% of 1RM - 125#
1:00 – Rest
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% - 135# - worked on being more patient, bar in hips way better
WOD - 21 – 15 – 9
Squat Snatch (95/65)
Chest-to-Bar Pull-Ups
Attempted.... snatch were hurting shoulder, then c2b caused more pain. Got bad had to stop.
Did double unders before leaving EMOM - 5x50
Went to see Rod, shoulder very weak to resistance test, believes possible tear. Ibu

Tuesday - Rest still in pain. 250 lunges and RomWod, estim

Wednesday - Coach 5,6.
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 3 Front Squats @ 70% 180#
Odd Minutes – 6 Back Squats @ 70% 180#
WOD - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 30 Kettlebell Swings 53#
Minutes 2-4 – 30 Wallballs 20#
Minutes 4-6 – Max Ring Muscle-Ups Strict MU Drill
Little bit of pain. Did kb, unb, unb, 25+5, wb unb, then 20+10, 15 strict pulls each
Cryo and Normatec for legs. Xover

Thursday - RomWod x2, Xover, estim

Friday - Coach 5,6, semi good warmup
AMRAP 18:
30 Push Jerks (95/65) Lateral raises 10#kb
30 Box Jumps 24" 30"
30 Toes to Bar V-Ups
30 Calorie Row
2 rounds + 15 reps (did kb strict press also 15 second round, 15 third round)
Conditioning - Alternating EMOM x 12 (6 Rounds):
:40s – Bike for Calories - 62 total (~10-11 per)
:40s – Max Double-Unders - 49, 35, 49, 58, 60, 36
Cryo, Xover, estim

Saturday - most of warmup
Front Squat - 2 sec pause - 135, 185#, 225#, 245#, attempted 255 failed
Clean complex - 135, 155, 175#
Squat Clean - 175#, 185#, 195#, attempted 205# 3 time, all fails
WOD - 5 Rounds:
20 Calorie Assault Bike
10 Dumbbell Burpee Box Step-Ups 50#'s to 24″
7 Squat Cleans 135#
30:57 - HOLY! This sucked hard!
Post - EMOM 10 mins
15 GHD Sit Ups
:30 sec max strict pull ups
10 reps each round = 50 total

Sunday -  Rest. Xover? 200 lunges