Monday, December 30, 2013

2014 Happy New Year Week

Monday - Skill - Gymnasty, 10 minutes, got through 100 du's, 10 strict pull ups, 40ft handstand walk 'attempt', 10 ring dips, work on muscle ups. Also did the 10 HSPU, then worked on bar mu with band. Learned to push away from bar first, then dive through. Got 1.
WOD
Buy In: 400 Run (10 degrees!)
5 RFT
30 Wall Balls 20#
5 Power Clean 135#
18:??. Changed shoes after the run/1st round of wb. Cleans were good, might have been able to go a little heavier. Did a couple at 155# after wod, but unable to do 165.

Tuesday - Skill - EMOM 10 min - 7 push ups, 7 C2B pull ups. Pulled as high as possible on c2b, but most were just pull ups.
WOD
3 RFT
15 Burpee Box Jumps 30"
12 Ball slams 40#
8:09 - The box jumps were sketchy! Puckered on a bunch of them, wasn't sure I was going to make it up.
Did some light squats after, 5x5 135#.

Wednesday - New Years Day! Started with about 5 miles. 2 warmup, then 3 with the WRC and bunch of new runners, mostly teachers. Lead 2 girls were FAST! Then went to crossfit.
Team WOD
Teammate#1
1 Rope Climb
1 Back Squat 215#
14 TTB
Teammate#2 - Max DUs
Teammate#3 - Max Row for Cals
Teamed with Alex and Sam, we got 1055 dubs, can't remember the cals. Ripped on the 3rd round ttb. Did squats pre wod, 135x5, 185x5, 205x3, 225x1. Used 215# for wod.

Thursday - REST DAY
WOD
AMRAP 20 min
1 Squat Snatch
5 Pull ups
10 Push ups
15 Air squats

Friday - EMOM 10 min - 10 wall balls 25#.
WOD - RANDY
75 Power Snatch
75# - 9:10. Pretty rough day, but know I can do this faster. Wore gloves because of the tear on left hand, this slowed me down a ton. Could not hold hook grip very well, fatigued forearms fast!
5x5 strict pull ups, 2x5 strict chin ups post wod.

Saturday - WRC Run, easy with a couple faster sections. Just over 6 miles.

Sunday - Holy Crap its cold! Shoveled snow 3 times on our driveway, then did 2 neighbors driveways. Tired.

Monday, December 23, 2013

Merry Christmas!

Monday - Skill - push ups. 7 count descents, 7 count press, 5 count up + 5 count down. Strength Clean and Jerk. Worked up to 155, then 10x1 EMOM @ 155#
WOD
4 RFT
20 KBS
20 Burpees
8:36 Used 45# kb, did all rounds unbroken. Burpees were slow and hard... they sucked.

Tuesday - Skill - sprints, every 15 sec for 6 minutes.
WOD
8 minute AMRAP
5   Ground to Overhead (snatch)
10 Overhead Strict press
15 Overhead walking lunges
20 Double unders
2 minute rest, then.
5   Box overs
10 Air squats
5   Dips
Good = 3 + 7. The strict press killed me, and the dubs were not stringing together. Shoulder was not happy.
Bad = 10 + 19 ( or 11+19). Pushed pretty hard through these. Ring dips started out great, but had to break up the later rounds. Did no touch box overs first and last round.
Post wod - weighted strict pullups 3-4 every minute for 7 minutes.

Wednesday - Merry Christmas!!!!

Thursday - Max rep push ups. 30. Left shoulder will never heal. Hang squat snatch, emom 15 minutes, worked up to 120#.
PARTNER WOD
20 MINUTE AMRAP
10 Handstand Push Ups
20 Cal Row
Teamed with Spencer, 12 rounds +1. Did all hspu with ab-mat. Used much faster kip and drop, did most sets unbroken. Row was ~14-1500 cal/hr.

Friday - Skill - headstands. Strength - 15 min EMOM Hang Power Clean, worked up to 155#.
WOD
10!
Wall Balls 20#
Pull Ups
Pistols
Only used 20# wall ball and it was super easy. 25# just was not hitting 10' consistently. Thommy made us do each movement unbroken. Right knee got a sharp pain after 5 rounds, slowed me down some. Chasing Marlon to the end. 9:28 time.

Saturday - 6 mile run with WRC. Then off to Oly lifting. Did 5x5 squats before hand, 135, 155, 185. Did snatch balance and then 6x 3 position cleans + 1 jerk. worked to 145#.

Sunday -

Monday, December 16, 2013

Mid December chill

Monday - Headstand kick ups. Strength - 5x2 Dead Lift - 185, 225, 245, 265, 285 - 2RM PR
PARTNER WOD - with Darrel
12 MINUTE AMRAP
10 Thrusters
8 SDHP
6 GHD Sit Ups
8 rounds + 20. Went Rx at 95#. Thrusters were rough! Got through round 1 unbroken, then went 6+4, 6+4, 5+3+2.
30 burpees

Tuesday - Skill - Max strict pullups = 14.
5 min AMRAP Yoke Carry + 100 ft sprint = 10 rounds. Broad jump max = 7'4".
WOD
1 rope climb, then
4 Rounds
3 Wall climbs
9 Ring dips
18 Box jumps 24"
1 rope climb
8:40. Ring dips were miserable. After round 1 only able to get 3, 2, 2, 1, 1.
30 burpees

Wednesday - Needed a rest day. Did some yoga and abs in the morning. Then some jump roping, 35# dumbbell squats and push ups before dinner.

Thursday - 10 double KB swings EMOM 10 mins 4@35#, 6@40#.
WOD
AMRAP 15 min
1 Dead lift
1 Squat clean
1 Front squat
1 Jerk
Use 90-100% body weight
Did first 10 rounds @ 135# (90%). Next 8 rounds @ 140# (93%). After time did 2 @150#.
20 burpees.

Friday - HSPU - was not able to do much, shoulder was feeling weak and painful. Not sure why.
5 Rounds
500m row
21 Dead lift 145#
18:52? Kept all rows < 2:00. Tough one. Legs got tired on DLs, had to switch method on rower to pulling fast instead of pulling strong.

Saturday - 20 minute AMRAP
30 sec Handstand hold
30 sec Squat hold
30 sec L Sit rings
30 sec Chin over bar
7.5 rounds - did 30 seconds on 10 seconds off to change places.
After wod stayed for Oly lifting class. Snatches and Squat cleans. Good times.

Sunday - Rest day.


Monday, December 09, 2013

I can almost taste the chocolate...

Monday - Skill work tabata pull ups. These go bad very quick, 6 first 2 rounds, then 4, then 2... Next was heavy wall balls, 10-12 every minute for 10 minutes. Used 25# wb and did 12 for first 5 rounds and last round.
WOD
AMRAP 15 MINUTES
1x50ft Bear Crawl
2x 50ft Farmers Walk
3x 50ft Sprint
10 KBS
10 Sit Ups
7 rounds plus 6 (through the runs). Used 55# kbs, actually got all kb swings unbroken. Bear crawl was the slowest movement.
50 burpees, plus a couple snatches very light.

Tuesday - run Frozen run. Low teens, felt like single digits, with a stiff cold wind from the w/nw. 5 miles @ 8:17 pace.

Wednesday - Headstand skill work. 5x2 back squat, 155, 185, 205, 225, 245# PR.
WOD
5 Rounds
15 OHS
50 DU
13:25 - 95#. Rounds 1-3 were good, almost unbroken round 1, round 3 did both unbroken. Round 4 came apart... only get 2-3 DU at a time. Round 5 same thing with more screaming.... ugh.
50 burpees

Thursday - Warmed up on rower, then 500m row for time. 1:40.9. PR.
Snatch work. Started as every minute 1 power snatch + 1 squat snatch. Really had a problem mentally doing the power snatch. Thommy pointed out I could catch it lower, just not below parallel. Made more sense. Finished with 1 squat snatch @ 85, 95, 105, 115, 125. Failed a number of times at 125, finally got it. If I hit with enough explosion, should be able to get a little more.
50 burpees

Friday - Run - 5.5 miles @ 8:30

Saturday - Clash of the Classes

Sunday - Will Run for Chocolate 15K. So cold it wasn't funny. Hands were painful. Avg 7:36 pace. Good chocolate. Went to Original Pancake House of breakfast! Pumpkin pancakes and BACON!

Monday, December 02, 2013

Quack, quack, quack

Monday - 5x3 OHS - 75, 95, 115, 135, 155# PR, felt like I could do more.
WOD
12 MINUTE AMRAP
5 Hang Power Cleans 125#
10 TTB - did 20 ab mat sit ups
15 Box Jumps 24"
4 rounds even. Round 2 did 5 TTB and 15 sit ups, round 3 did 10 TTB, round 1 and 4 did 20 ab mat sit ups. Shoulder and between the ribs was hurting on TTB.  Cleans were not very pretty, not staying on heels.

Tuesday - Ran 6 miles @ 8:37. felt harder than it should have.

Wednesday - Pull ups - 7 rounds, 10 sec negative + strict (5, 4, 3, 2, 2, 1, 1). 5x3 back squat 135, 155, 185, 205, 225, 230# - 3RM PR.
WOD
EMOM 15 Minutes
5 push ups
5 C2B pull ups
Did strict instead of c2b, had to kip a couple near the end. Push ups were easy.
33 burpees

Thursday - planning rest day

Friday - 5x3 dead lift - 135, 185, 225, 255, 275. Failed 285. 275# 3rm PR
WOD
Row 800m -(2:59)
3 Rounds
12 Push Jerk
12 OHS
Used 95#. broke them up a lot, but don't remember exact count. 13:51

Saturday - Duck Hunting. Early, cold morning! Nothing much flying. Breaking ice sucks. Headed to watch the crossfit competition the rest of the day.

Sunday - Relax and do nothing. Shooting range in the afternoon.