Monday, March 31, 2014

Countdown to Mehico

Monday - Skill - 75ft sprints, every 15 sec, 30 rounds. MOFO  3 OHS, 3 PP 90% TM - 6 reps OHS 130/135#, 4 reps PP 105# (1 round 115#).
WOD
7 MINUTE AMRAP
7 Push Ups
10 KBS
9 rounds + 4 reps. 62# kb. Left shoulder is smoked. EMS rehab.

Tuesday - Went in only to do 14.5.
21 - 18 - 15 - 12 - 9 - 6 - 3
Thrusters 95#
Bar over Burpees
18:55... this sucked.

Wednesday - 100m dash. MOFO 3 Dead lifts 235/245# 8 max reps, 3 Push Jerk 125# 5 reps.
WOD
3 Rounds
15 C2Bar pull ups
50 Double Unders
400m Run Row
12 something? One C2B at a time, did 10, then 5 strict pull up. Hit all 50 dubs unbroken, every round! The row was rough, pushed the last round trying to catch up with Julie, mised her by 5 pulls.

Thursday - 1 hour on the trainer. 15.3 miles. 5x 20sec hard 40sec easy.

Friday - 400m row 1:17.7, then 1:21.7. MOFO 3 Back Squat 185# 6 reps, 3 Split Jerk 135# 10 reps.
WOD
EMOM 10 Minutes
10 Wall Balls
25# wall ball

Saturday - LEAVE FOR MEXICO!!

Monday, March 24, 2014

Another year older, and deeper in debt.

Monday - Went to 70 for bday wod. Strength - Back Squat- 7x95, 5x135, 5x185, 5x205, 3x215, 1x225.
WOD
27 Power Snatch 75#
42 Air Squats
27 Push ups
42 Sit ups
4:47 - did snatch 10,10,7; squats unbroken; pu 15, 6, 4, 2; sit ups unbroken. Did some snatch pulls @145.

Tuesday - MOFO 5 OHS, 5 Back Jerks used 115 for first 2 rounds, then 120# for last 3. Got 8 and 5 reps last round. Felt strong on some of these! Shoulder is going to be sore, compex time.
WOD
80 Ball Slams
4:58 with 40# ball.

Wednesday - Gymnasty - practice HS walk, 10 pull up, 10 pistols, 10 hspu, 10 ring dips, 10 sit ups, 80 dubs.
WOD
2 Rounds
3x75ft farmers carry
10 Pistols
3x75ft farmers carry
10 goblet squats
3x75ft farmers carry
10 double kb swing
used 35# kbs for farmers carry. 20# kb for first set of pistols, 15# db for second. 7:45 time.

Thursday - MOFO 5 deadlift, 5 push press - 215# dead lift 12 last round felt great. 100# push press, 7 last round, felt good too, almost too light.
WOD
Tabata Wall Balls 20# - 75
Rest 1 minute
Tabata Pull ups strict - 36

Friday - MOFO 5 Back squat, 5 Push jerk - 175# squats 10 last round, felt great. 115/120# push jerk, 6 last round, could have gone heavier, slightly fatigued at the end.
WOD
100 Double unders (81 unbroken new PR)
1000m row 3:42
100 Double unders
8:00 time. Last round of dubs was ugly and took a while.

Saturday - rest day. plan was to go in and do 14.5...  legs were sore, and I was tired. Plus early soccer game for Y.

Sunday - Did an easy 60 min on the trainer, 15 miles.

Monday, March 17, 2014

Birthday week!

Monday - MOFO 10 min EMOM - 7 Back Squats 155#, 7 Push Presses 75#. Weight was 70% of 90% 1RM. Went too light on push press, but squats were good. 10 reps each on last round.
WOD
7 MINUTE AMRAP
7 Hang Power Snatches
15 Front Squats
Only used 75#, good weight to keep moving. 3 rounds.

Tuesday - Bike trainer for 30 mins before breakfast, kept it easy. Then went for a run before lunch, 6.5 miles @ 8:30 pace. Super windy on the way back!

Wednesday - MOFO 10 min EMOM - 7 OHS, 7 Split Jerks. Used 115# for both, little heavier than 70% load, did the jerks on the blocks so didn't have to lower the weight. 7 for both on final round.
WOD
15 min AMRAP
Team Row for Calories
*P1 rowing for max calories
*P2 completes 8 burpees box overs 20"
211 Cals, me and Sam. Shoulders were pretty smoked, just kept steady pace.

Thursday - MOFO 10min EMOM - 7 Dead lifts, 7 Back Jerks. 185# & 115#. 11 and 5 last round, should have split jerked, would have had more.
WOD
7 min AMRAP
3 Hang Power Snatch
6 Snatch Balance
12 Pull ups
REST 3 min
5 Hang Cleans
10 Push Press
Only used 95#. and that felt heavy. Forgot to full squat the first and second round, redid the second round correctly. Second WOD used 95 and did push jerks for most, second and third mixed in 65# push press.
Rough day on the shoulders... thoroughly smoked.

Friday - Gymnasty.
WOD
21 - 15 - 9
KB Swings
KB SDHP
KB Goblet Walking Lunges
6:13 using 55# kb, most movements unbroken, so too light, but low intensity felt good today.
Worked on some muscle ups after.

Saturday - 14.4 Open WOD at 70.
14 min
60 Cal row
50 Toes2bar
40 wall balls
30 cleans 135#
20 muscle ups.
166 reps. Made it to the cleans and they felt WAY heavy, but got 16. TTB were the killer, had to do singles, and they took forever. Finished the 14 reps after time, then did some back squats, 5x95, 5x135, 5x185.
Went out at night with Crossfit70 people for Courtneys bday party!

Sunday - Birthday Fun Day with Wyatt!

Monday, March 10, 2014

I got 99 problems, but I can't remember one.....

Monday - Skill - Gymnasty - 10 HSPU, 10 ring rows + 10 pull ups, 10 ring dips, 100 dubs, 10 pull ups, handstand walk (practice)
WOD
20 MINUTES AMRAP
1 Deadlift
1 Squat Clean
1 Front Squat
1 Jerk
Only used 115#, should have gone heavier. Only did 15 mins in class, got 23 rounds. After did a couple rounds @ 135#. Then 4x 10 dead lifts + 5 front squats @ 135#.
Got my Compex today. Tested it on both shoulders, and the quads. we'll see how they feel tomorrow.

Tuesday - Run. Took a 5 mile run before lunch 8:30 pace. Weather was great, run was a bit of a struggle. Hip still sore from saturdays run.

Wednesday - 1RM Push Press - Pathetic. So disappointed with this movement. Not able to put any sort of weight overhead. Made it to 115#, could not do anything more.
WOD
750m Row - 2:43
21-15-9
Clean & Jerk
TTB
Went Rx and used 95#, should have gone lighter to string them together better. Tried to break up in sets of 5, sometimes a struggle to get all 5. 16:58 total time.
PostWod - 20 walking lunges w/ 95# barbell.
Compex on shoulders, rehab and massage, front and back.

Thursday - 1RM OHS - did 2RM instead. got 155, then failed a couple tries at 165. Finally got it overhead, but dropped it on first squat. Had to wait til after class to try again.
Buy In - 35 Wall Balls
3 Rounds
10 Med ball cleans
20 OH Med Ball Walking lunges
Cash Out - 35 Wall Balls
10:15. Used 25# wall ball and 30# med ball. This was a quad smoker, and the left knee started bothering me, but pushed through.
PostWod - back to OHS. Did 5 @ 115#, then more attempts at 165#. Had it overhead on the left, but couldn't lock out the right. Finally after more attempts got it locked out. 2RM 165#.

Friday - 14.3 day. Did a good warmup. 1000m row, 2x400m run, 2x15 55# kb swings, some dubs, 500m row, then warmed up on the bar, dead lifts 95, 135, 185, 235, with some box jumps also. Then hit it.
14.3 WOD
8 minute AMRAP:
10 deadlifts, 135#
15 box jumps, 24"
15 deadlifts, 185#
15 box jumps, 24"
20 deadlifts, 225#
15 box jumps, 24"
25 deadlifts, 275#
15 box jumps, 24"
Kept a good pace, plan was to just make it to 275. Stepped down on the BJs through 10, then tried to rebound some, fell away too quick on one and no-repped, so went back to single jumps. In hindsight, wonder if it would have been faster to keep rebounding. At 225 broke it up in 3s and 5s I think. Motor felt fine, could have charged harder on the box jumps, but 275.... could have been 500. Struggled twice, then finally got one with 5 seconds to go. 91 reps.

Saturday - Cottleville St. Patty's Day run. 7K. 10 min even pace, negative splits. Had a great time with the guys!

Sunday - 45 minutes on the trainer.


Monday, March 03, 2014

March in like a Lion, ROARRRR!

Monday - Skill - Turkish Get Ups. Only did 1 each side @ 35#, 40#, 45#.
Strength - Deadlift 1RM - 7x1 - 185, 205, 225, 255, 275, 285. Failed at 295. Dropped to 290 for 1, then failed again at 295. No closer to 300... disappointed.
WOD
10 Min AMRAP
10 Push Ups
10 Ring Rows
10 Box Jumps 24"
8 rounds. Ring rows faded quickly, had to start breaking them up. Last couple rounds did 5, then singles.
Post wod did a couple more get ups.

Tuesday - Skill - Turkish Get Ups. 2x35#, 2x40#
Strength - Back Squat 1 RM - 7x1 - 135, 165, 185, 215, 225, 245 fail, 235, 245#.
WOD
10!
burpee box jump
HSPU
13:59. Had to dial in to conference call after round 6. Continued going, hspu still hurt.

Wednesday - Bike trainer!

Thursday - Turkish get ups 2@35, 2@40, 2@45#. Skill - Gymnasty - 10 HSPU, 10 Ring Dips, 5 Rope climbs (did 10 ring rows + 10 Pull Ups), 10 Pull Ups, 100 Double Unders, 75 ft handstand walk. Made it to HS walk, not very far.
WOD
3 Rounds
3 - wall climbs
6 - burpee tuck jumps
11 - kb swings 72#
4:43. Added a 4th round, done in 7:02.
PostWod - Front Squats 3x10 135# (70%).

Friday - Skill - Turkish Get Ups - 4 each @ 35#. Strength - Back Jerk 1 RM - worked up to 155#, did a couple at that weight. Felt ok, but not good enough to push it.
Worked on C2Bar Pull Ups, did 3x5 strict pull ups.
14.2 - 0-3 min - 10 OHS 95#, 10 c2bar. 3-6 min - 12 OHS, 12 C2Bar. etc
Attempted the Open wod. Finished round 1 with 10 seconds rest. Did the first 12 ohs and got to 6 c2b then ripped bad. Stopped at 5 min.

Saturday - 6 mile run with the WRC. Waaayyy faster pace than what I needed, showed up late and caught up with Tim. 8:06 pace. Hip was not happy after that. Went to 70 to help judge. Thought about trying 14.2 again... not happening. Did a couple dead lifts and cleans, rowed 1000m. Went home to rest some, then up to Crossfit St Charles for Fuckstomp Cancer event. Wasn't sure about doing the workout, but....
WOD
3 stations - 4 min AMRAP + 1 min Rest, each station
Station 1
10 Push Ups
20 Alt Lunges
Station 2
10 24" box jumps
20 55# KB swings
Station 3
10 Dead lifts 135#
10 wall ball sit ups
337 total reps.
Post Wod - CHOW DOWN. Pulled Chicken, Sweet Potatoes, Veggies and almond butter.!!

Sunday -