Tuesday, August 22, 2017

Barbell Ninja 2017 starts

Monday - Full rest day, epson bath, cryo, compex, foam rolling

Tuesday - Worked solo
Snatch - warmup felt ok, 95, 105, 115, 125, 135, 140, 145 - all felt pretty good, in hip, quick under
150 went ok, 155 felt great, hit under fast, but right arm gave out twice. Went to 160, out front on all attempts, some better than others, bigger pulls, stopped moving feet, fell apart.
Clean and Jerk - 135, 155, 175 - cleans felt good, jerks did not. 185 felt pretty solid, power clean. 195 clean was on, solid jerk. 205 clean was ugly and slow, jerk didnt happen. Went for 215 but not close.

Wednesday - Coach 5,6.

Thursday -

Friday - Coach 5,6.

Saturday 

Sunday - 

Tuesday, August 15, 2017

Greater Gateway Games 2017

Monday - under the weather, doing nothin, crossover, rest

Tuesday - Easy bike warmup
Sled Pushes - 90# 90', 180# 60', 270# 45', 360# 25'
WOD
Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)  Butterfly Pullups - 12
Rest 3:00
Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
1 Thrusters 95#, Max Butterfly Pull Ups - ?
Rest 3:00
Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
1 Thrusters 115#, Max Butterfly pull ups - 12
Rest 3:00
Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
1 Thrusters 135#, Max Butterfly Pull ups - 17
Burner, pulled hard on the row to stay with Patrick, pushed steady on burpees, did 1 thruster on his bar, then went to pull ups. tried the gymnastic grips with fold.
Right after tried Shuttle Run (5,10,15,20,25,30,35,40) - 1:40, legs were shot.
5 min cool down row
compex recovery.

Wednesday - Coach 5,6. 3 min bike, mini stretch.
WOD -
5 - 10 - 15
KB Swings
T2B
50 Cal bike (3:45?)
15 - 10 - 5
KB Swings
T2B
70# kb - 13:14.
WOD2 - 2 rounds
min 1 - 9 deadlift 185 (50%)
min 2 - 50 double unders
min 3 - 7 deadlift 195 (55%)
min 4 - 20 situps
min 5 - 5 deadlift 215 (60%)
min 6 - rest
Compex recover + strength, Cryo, Qdoba

Thursday -

Friday - Coach 5,6. Warmups, then couple times through burpee box jump overs, sled push. Also did some power snatch + ohs + ttb at 95# and 115#

Saturday - Greater Gateway Games -
WOD1 - hit 185 easy in warmup. Decided to go 195 to open, wasn't horrible, power cleaned, not the prettiest, but hit all squats. Then went for 205 and failed power, then failed full clean 2xs... Disappointed.
WOD2 - shuttle sprint - went great, paced out to cones, then sprint back.
WOD3 - only got to do 1 round, unbroken on barbell, then 10, 6, 4, 2, 2? not horrible.

Sunday -
WOD4 - flew through burpeebox jumps, had time to walk to sled, load weight, then fast push
WOD5 - 3x10 on DL, 10;5;5 on hscleans, and 10;10 on s2o? Push hard on ttb, even though we didnt have to.
WOD6 - started with 100 dubs, 96+4... 10,10,10 on thruster?, 10/10 each arm on kb snatch, wallballs were 15/15/15? - finished last on row... but pushed hard.
Tons of pizza for dinner.

Monday, August 07, 2017

Post Games High

Monday - tired, running late. partial warmup.
Sots Press - 2x3@45, 3@65, 3@75
Snatch - Power + OHS + Snatch - EMOM - 105, 115, 125, rest. 3 Rounds
WOD - Scaled nasty girls
30 Air Squat
7 Chest 2 Bar
7 Ring Dips
10 Hang Power Cleans 135
POST - EMOMx10 min
15 KB Swings 53# Russian
 Max TTB in 40sec - 10 each
Cryo - shoulder is sore! Also knee.

Tuesday - better warmup today 2x10ghd, back ext.
HSPU - kipping - 3 rounds - EMOM - 6, 5, 5.
WOD - 3 Rounds
500m Row
400m Run
Rest 3min
3:14, 3:19, 3:19. kept ~1:50 pace. Did an extra cool down set also
Messed with new sandbags after. 5 over shoulder 100/5 @ 70/ then 5@100
Cryo, Compex, Xover

Wednesday - Coach 5,6. decent warmup
Max Set strict pull ups - 15 (didnt try hard)
Back Squat 15 Rep Max - shorter warmup sets this time, 135x8, 185x5, was going to go 225 again, Abby bumped me to 230# - wasn't horrible
WOD - AMRAP 7:
Clean and Jerks 155#
*OTM – 7 Wallballs 30#
15 total - 3,3,2,1,2,2,2 - something like that.
Compex

Thursday - Rest, cryo. worked til 0200 wed night

Friday - Coach 5,6. Bike warmup, plate hops, short bbell
Clean Pull + High Hang Clean + Hang Clean - 105, 115, 125, 135, 145, 155, 165, 175#
WOD - 3 Rounds
10 Front Squats - 165#
20 C2B pull ups
50 Double Unders
12:43 - squats were rough, but doable, c2b went slow, 2s and 3s
POST - 3 Sets:
10 KB Suitcase Deadlifts, each side
20 GHD Sit-Ups
70,70,88# kb
Xover
Cryo

Saturday - bike + mini warmup, barbell
3 Sets
Max Rep Bench Press - 160# - 5,6,5
25 Back Ext
WOD - partner w/ emily
6 Cleans - 155
12 Burpee Box Overs
18 Thrusters
24 Cal Row
150 Dubs
24 Cal Row
18 Thrusters
12 Burpee Box Overs
6 Cleans - 155
Did cleans unbroken cycled! 7:14, full sprint
Partner Row - 5000m row switch every 250m - Sprint the rows (7xs) kept it under 1:40, round 5 hit 1:27 for couple pulls.
Gymnastic Seminar

Sunday - 

Monday, July 31, 2017

GAMES WEEK!

Monday - Great warmup. Even tried practice run, 100m/5 snatch/100m
BTN Push Press x3 - 95, 125, 145# - last set was SKETCHY!!
Snatch - EMOM - 95, 105, 110# - smooth
WOD - 5 Rounds
400m Run
15 Power Snatch 75#
14:15 - snatch sucked wind, worked on hip contact and snap, but legs were smoked. run was slow
POST - 21-18-15-12-9
GHD situps
Back Ext
2x band pull aparts
Cryo

Tuesday - good long warmup, 5min air bike, 20 hollow/super, pull ups, 10 cal sprint
Back Squats - 10@210, 8@225, 6@240, 4@255, 2@265# - HARD AF! Legs are shot
WOD -
3 Rounds Beep Test (7 thruster 75#, 7 pull ups, 7 burpees)
50 Cal Row
3 Rounds Beep Test
50 Cal Row
3 Rounds Beep Test
18:48 - slower than in december.... disappointed, blood blister rt hand
10 min bike cool down
Lt knee pain,


Wednesday - Coach 5,6.

Thursday - 2017 Reebok CrossFit Games!

Friday -

Saturday 

Sunday - 

Tuesday, July 25, 2017

Comeon push harder, dig deeper

Monday - half a warmup, bike
Back Squat
10 @ 200
8 @ 215
6 @ 230
4 @ 245
2 @ 260 (failed second, did 2x1)
WOD -
21 – 15 – 9:
Alternating Dumbbell Snatches 50#
Calorie Row
Directly into…
21 – 15 – 9:
Box Jump Overs 24″
Pull-Ups
10:26 - db snatch felt great, butterfly pu were off, rhythm not right
POST - Power Snatch - 135, failed 140 miserably.
Cryo

Tuesday - Not feeling great, tired, wore out. 5 min bike warmup.
2 Rounds - 10 GHD, 10 Back Ext, 10 cal bike, 10 lunge stretch
Strict Press - 30# - 12 max set. Then 7x4. Added curls and tri ext.
DB Bench - 4x8 50#, Back Rows 4x8 50#

Wednesday - Coach 5,6. Good full warmup
5x3 - Split jerk Strict press - 45 ,65, 85
5x3 - Jerk Balance - 45, 75, 95
Split Jerk - 115, 135, 145, 155, 165, 175, 185, 195, 205, 215 failed 2xs
Accessory
2 rounds
7 Ring Rows (pause)
14 Kneeling Strict press 30#
21 Glute Bridges
then, 2 rounds
10 Barbell roll outs
20m single oh kb carry each arm
30 low band rows
cryo

Thursday - No pressure, low intensity day.
Romanian Deadlift - 5 Rep - 95#, 145#, 195#, 225#
Sumo Deadlift - 7 Rep - 135, 225, 275# - not bad, awkward
Deadlift - 9 Rep - 135, 225, 275# - strained back a little.
Wodish - 800m kb carry
100m farmers, 100m front rack, 100m Rt farmers/Lft front rack, 100m switch.
Paused at 400m, then continued. (4:04 second 400m)
cryo

Friday - Coach 5,6. 2 rnds, then barbell warmup 0500, more moving warmup at each station 0600.
4 min bike warmup + some extras, barbell short warmup
Open Benchmark
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
272 reps, 1 more than last time. 15+15+10+10 wb, dubs unbrkn, steady bj (may have done 10 extra according to emily), ttb 5 then 3's, had to stop and get tape, wasted 1min at least. TTB were better after a long break though. C2B were all singles slow, sucked. had to dig on burpees, Singles on cleans, then 5+7 on jerks, dropped bar with 5 sec left....
6 laps walking cooldown.

Saturday - goodish warmup
Alt EMOM - 2FS, 4 BS @ 190# - felt better than expected
WOD - Partner w Patrick
10-9-8-7-6-5-4-3-2-1 Squat Clean 135#
100m run
Broke up cleans, wasn't supposed to, mistake.

Sunday - Clean and gym work. Paint, remodel.

Tuesday, July 18, 2017

That was a deload week???

Monday - Good warmup.
Snatch - Power + OHS + Snatch - 95, 105, 115# x 3 rounds - felt better as it went on
Back Squat - 10@ 195, 8@205, 6@225, 4@235, 2@250# - AWFUL!!! Left knee was hurting, left hip was pinching. Legs were shot....
WOD - 27 - 21 - 15 - 9
Cal Row
KB Swing 53#
OHS 75# - 15+12, 12+9, 9+6 or 15 cant remember, 9
Completely drained...
Cryo. Tried estim, locked up left quad, vmo. hurt.

Tuesday - Slow this morning, tired
Warmup - 2 min bike, 200m jog, track warmup. DL - 135, 185, 225, 275, 295
WOD -
Part 1 - 5min
600m run then amrap
12 DL 185#
12 Bar facing burpees - 2 rounds + 2or4? - 50
REST 5min
Part2 - 5 min
400m run
9 DL 225
9 bar facing burpees - 2 rounds + 12 - 48
REST 5 min
Part3 - 5 min
200m run then amrap
6 DL 275#
6 bar facing burpees - 2 or 3 rounds + 9 - 45
OUCH - 143 total.
Cryo

Wednesday - Coach 5,6. Sluggish warmup.
WOD -
2000m Row
150 Double Unders
10 Rounds Cindy
21:47 - 7:54 row, dubs were a mess, butterfly pu, broke pu 5+5 until last 2 rnds 5+3+2.
Post - 2 rnds - 3 strict 20# pull ups + 3 strict hspu "attempts"
2 rnds - 3 strict 20# ring dips + 3 Inch worms
HS Walk box pike around the world
cryo

Thursday - rest

Friday - Coach 5,6. Couple rounds warmup, 40 on 20 off, 8 push up, situp, squat.
Squat - Alternating EMOM - 2 Front. 4 Back @ 180# HEAVY! felt rough.
WOD - 8 min AMRAP
3 Thruster
3 Toes 2 Bar
6/6, 9/9, 12/12, 15/15
100 reps (10 thrusters in rnd of 18)
4 rounds
:30 sec right plank, left plank, center plank.
Cryo

Saturday - Track day. 400 jog, mini warmup.
3 Rounds
400m run
1 round DT each
Then - Team 800m burpee broad jump
Then 100m Lunges 20# slam ball and bleacher stairs
Handstand Walk practice

Sunday - 

Monday, July 10, 2017

Long road

Monday - Need a break, but went in anyway. Good warmup
Power Snatch + OHS + Squat Snatch - 4 Rounds - 95#, 105#, 110#
Mini-WOD - 3:45
21 Wall Balls
18 Cal Row
15 Box Jumps
12 KB Snatch 50#
Did some muscle up drills, xover sym
Cryo

Tuesday - Felt better. half preworkout. Good warmup.
200m overhead empty bb carry. brutal
Handstand walk practice. 20-25 mins. actually started improvement! made it 6-8ft
Strict Pull Ups - 4 rounds 1:00 on/1:00 off. 18,13,11,11
WOD
part1 - 21-15-9
KB Swing 55#
TTB
Rest 1 min (5:57?)
12 - 9 - 6
Burpee Box Jump Overs 30"
HSPU
12:49. burner. TTB were bad, struggled to keep 2's
xover.

Wednesday - Coach 5,6. Good fast warmup
Deadlift - build to heavy 3rep - 135x10, 185x6, 225x4, 275x3, 315x3 struggle, 335 didn't move.
15-12-9-6-3 Romanian Deadlifts - 135, 155, 175, 185, 205
15 GHD per round
Did some other random something. Came back to shadow coach liz in evening. Did some hs walk practice. Cryo

Thursday -Rest, rest, rest

Friday - Coach 5,6. good warmup fast
3 Position Clean and Jerk - Set #1 – 1 Complex @ 50% of 105
Set #2 – 1 Complex @ 55% 115
Set #3 – 1 Complex @ 60% 125
Set #4 – 1 Complex @ 65% 135
Set #5 – 1 Complex @ 70% 145
Set #6 – 1 Complex @ 70% 145
Set #7 – 1 Complex @ 70% 145
WOD - 3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches 95#
22:15 - really worked on good ttb this time. Took it easy on run. Forearms were smoked, core smoked. broke snatch 2-3 times. Started ttb with 6or7 each rnd.

Saturday - half xover, bike and row warmup
WOD - In Teams of 2…(Emily)
AMRAP 20:
5 Front Squats 165#
15 Plate Hops*
15 Calorie Assault Bike
12 rnds + 18 reps - holy crap the bike killed me. squats felt ok
WOD2 - 2 rnds
200m burden run
10 wallball ghd
10 wallballs
10 wallball pull ups
Completely drained.

Sunday - Dead. Got my grill, bbq everything.