Monday, December 29, 2014

Bring me a new back....

Monday - 1600m row warmup slow to warm back.
Bench Press 5 x 3 @ 85% - 165#
5 Min work up a max effort box jump - 37.5", not max effort.
Metcon (Time)
250m Row rest one minute 4 rounds
7:36 total time
3:36.5 rowing - 54.4, 54.0, 53.8, 54.3
30-31 s/m - 1:48 avg pace
WOD - CrossFit Games Open 14.2
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95#
10 Chest-To-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95#
12 Chest-To-Bar Pull-ups
Made it through 81 reps (both sets of 12 ohs, first 12 c2b, 5 into second set.)

Tuesday - 1500m row 6:xx warming up the back
Clean 6 x 1 88-90% - 160#, last set 170#, felt easy.
Glute-Ham Raises Bridge 5 x 5 135# using bench
Skin the Cat 6 reps
WOD - Metcon (Time)
2 rounds for time of:
10 Power cleans 135#
20 KB Front Rack lunge 88# kb
40 Burpees
20 KB Front Rack lunge

Rest 30 Seconds
17:17 -

Wednesday - Row warmup 4min 75%, 2min 85%, 1min 90%
Bench Press 5 x 5 @ 85% - 2x5, 3x4 - 165#
Deficit Handstand Push-ups (6 Min to Progress) - shoulder was not feeling strong
Hang Clean EMOM 5min 15s Hang Clean and Jerk - 135# 1 clean/jerk + 1 clean each round.
WOD - Metcon
4 rounds for time of:
6 Deadlift 225#
6 Box Jumps 24"
Run 200m
Holy freezing cold run! 6:33

Thursday - New Years Day WOD (instead of rest)
Mighty Misfits
Teams of 3 (Chris and Aaron M)
Relay style (Meaning Each Team Member):
3 rounds each
250m Row
20 Wallball 20#
————–
Cumulative reps one person working at a time:
100 Pull-ups
100 Deadlifts 225#
————–
in unison:
50 Lunges Holding PVC as team
50 arms interlaced sit-ups
400m run
25:25 - the deadlifts sucked.

Friday - 1600m row 6:40 body is tired from all week
Bench Press (Spend 15min Finding New 1RM) - 200# PR
Pull-ups (Spend 6 Minutes working on some big sets) 15 kipping, then 2-4 sets of butterfly practice
Clean 6 x 2 88-90% - 165#
Metcon
4 big sets of heavy or High wall balls for 15-20 reps
3x12 35# slam ball, 1x12 25# slam ball, then 12 - 35# slam + 8 - 20# wall ball

Saturday - 1000m row warmup
Snatch (Snatch+power snatch+snatch balance)
10 sets of complex every 2mins - worked up to 125# for 4 rounds
Push Jerk (2 power jerks+ 2 jerks)
15 mins to work up to heavy set - worked up to 145# last set.
10 min EMOM - 5 strict pullups. 4x4 ttb practice.

Sunday - Rest!

Monday, December 22, 2014

It's Christmas in Dixie.

Monday - 1600m row warmup
Spend 6 Minutes practicing Skin the Cat
Bench Press 7 x 1 85% - 165#
Good Mornings 3 x 10 @ 95#
WOD
“Rusty Axe” - AMRAP in 8 minutes of:
6 Squat Cleans 135#
10 Handstand Push-ups
20 Box Jumps 24"
3 rounds even. The cleans were rough, especially after box jumps. Used 1 ab mat on the hspu, should have used 25 plates too.

Tuesday - 1200m row warmup. Did 5am solo...
Spend 5 minutes practice your Free standing Hand Stand Holds ... against the wall.
Clean 6 x 2 85% 150#
3-4 Sets of 8-12 reps of Kettle Bell Floor Press 53# KB, did 10, 8, 8, 4 alternating arms.
WOD - “Lite the Tires (+)”
15 Min AMRAP of:
5 Hang Power Snatches 115#
5 Back Squats 115#
15 AbMat Sit-ups
15 Lateral Burpee Over Bar
Rest, 1 min
4 rounds + 33 reps. Snatches got pretty ugly.
Headed to TNT for potluck, ate too much!

Wednesday - 1660m row warmup 6:46
Bench Press 6 x 2 @ 85% - 165# (should be at 170)
Strict Toes-To-Bar - did 3 rounds of 4
Metcon
Ever other minute on the minute for 8 minutes,
Complete 30 Seconds of Kettle Bell Clean and Strict Press, Rest 30s.  35# kb, did 4-5?
Then 20s Seconds of Pull ups, rest 40 sec. - 10 or 11 every round
WOD - “A Milkshake”
4 rounds for time of:
12 Toes-to-bars
16 Wall Balls
Sprint 200 m
9:50 - only able to cycle 2 sets of 4 first round, the rest were singles.

Thursday - Christmas!! Rest and over eat.

Friday - 1 mile run warmup.
Clean 5x3 85% - 150# (last set 155#
Good Mornings 3 sets of 10 Reps -- 75#, 95#, 95#, 115#
Spend 6 minutes working up to a Deficit HSPU used 35# plates 2x3, then 45#plates 1x3
Metcon (Distance)
3min row 80% rest 1min 4 rounds
2975m. 732m, 716m, 728m, 734m. r65m.
Back is pretty sore and getting stiff.

Saturday - 1 mile run warmup (back still very stiff and sore)
Snatch (Snatch + Hang Snatch + OHS 10x1 - worked up to 135, hit the full snatch 2 times, but failed on hang snatch both times. 125# success.
EMOM 2(Every 2 mins do Complex ONCE)
Push Jerk (Max set of 10-14 Reps 15mins)
13.5 reps @ 115#, felt good, didn't get under bar fast enough last rep.
5x5 squat @ 185#
1000m row cool down.

Sunday - Rest. Back is wrecked from good morning. Strained lower back muscles.

Monday, December 15, 2014

It's begining to look a lot like Christmas.

Monday - 1660m row warmup 6:44
Practice Free standing Hand Stand Holds (Stay in a 4 ft box) - not good
Bench Press (6×2 83%) - 160#
Single Arm ring row 5×5
WOD - Metcon
6 Min AMRAP of:
5 Power Snatches 105#
8 Toes-to-bars,
8 Burpees
30 Double Unders

Rest 1 min.

THEN- 6 min AMRAP of:
5 Thrusters (105#)
8 Chest-to-Bar
8 Burpees
30 Double Unders.
2 rounds + 21 reps; then 3 rounds + 12 reps.
After did 5 rounds 8 deadlifts @ 205 + 30 dubs.

Tuesday - 1600m row 6:44... slow.
Snatch - warm up for the squat cleans, work on receiving in the hole. Last round 135#x2 felt easy!
Clean (5 x 3 83%) 145# felt good.
5 x 5 Glute Ham Bridge... Progress Weight 95, 135, 165, 185, 195#
Metcon (Time)
250m Row rest one minute 4 rounds
3:18 total time. 48.1, 50.0, 50.0, 50.3

Wednesday - 1600m row warmup 6:47, felt it today from the row sprints yesterday.
Handstand Push-ups (worked to 2x 1 kipping deficit hspu)
Bench Press (5 x 5 83%) 3x5 @ 160#, 1x4@ 160 (failed last rep), 1x5 @ 155#
Super Set 5 Strict t2b
Metcon
6 Min EMOM of 10s/50s Pull ups (5 strict odd, 6-7 kipping even)
WOD - “Black and Blue”
5 rounds for time of:
10 Power Cleans 135#
10 Burpees
9:19 - legs were on fire during cleans!

Thursday - REST

Friday - Metcon - 30s Hollow Rock, 30 Rest, 5 Rounds 15-20 per round.
Clean (7 x 1 85%) 150# - felt easy
Glute-Ham Raises (Glute Ham Bridge 5 x 5) 195#
WOD - Metcon
3 Rounds for reps
1 min WallBall 20-22 each round
30s T2B 4 - 6 each round
30s Rest
Recovery Metcon
3 Rounds
Row 3min 80%
Rest 1min
4 Rounds
2958m total.

Saturday - 12 Days of Christmas WOD
1 Squat Clean 145#
2 Deadlifts 145#
3 Burpees
4 Pull Ups
5 Wall Balls
6 Box Jumps
7 KB Swings 53#
8 Jumping Ring Dips
9 Push Ups
10 Sit Ups
11 KB Good Mornings
12 Front Squats 145#
Should have done Rx+ and used bw... (BW/135/95) used 145# instead. 21:36, felt pretty steady and easy through all movements. Only had to break up the squats at the end.

Sunday - Took the dogs for a 1 mile walk in the cold.

Monday, December 08, 2014

Calling all cars

Monday - 1660m row warmup 6:42
Overhead Squat ( 5×5 Close grip OHS. Did not go as narrow as usual, shoulder has been feeling it, so kept it shoulder width. 4 @ 115#, 1 @ 125#.
Bench Press (5 x 5 80%) - 145# (think we did 6 rounds)

Metcon - 6min EMOM 10s chin ups 50s rest - 6-7 each round, 39 total.

WOD - 3 Rounds for Time of:
400m Run
21 Toes to Bar
12 Ring Dips
12:55. Did all TTB singles... miserable, Kipping ring dips, weren't horrible.

Tuesday - 1660m row warmup 6:43
30s Hollow Rock, 30s Rest, 5 Rounds
Clean (7×1 Squat Clean 83%) 145# - Super Set 2-4 Strict Toes 2 Bar
Metcon (AMRAP - Reps)
3 Big Sets of Chest to Bar 3x5 = 15 reps... pathetic reps at that
WOD - Metcon
AMRAP - 7 minutes.
8 Burpees
8 Kettlebell Swings 53#
12 Weighted Box Step Ups 45#

-Rest 30 Seconds Then-
3 Minute Max Calorie Row
4 rounds even. The step ups were brutal. 53 cals on the row. almost 20 first minute... downhill from there.

Wednesday - 1660m row warmup 6:43
Metcon - 3min AMRAP
8 Burpees
30 DU
3+2 - dubs were better, but still only 10-20 range, none unbroken.

Bench Press (7 x 1 83%) - 160# - felt easy.
Snatch (6 min to work up to strong effort) - started with 3 position 1 floor, 1 low hang, 1 high hang.
75#, 95#, 115#. Finished at 125# 2x1. (Failed the first 2 attempts forward, need to pull back more!)
WOD
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats  
Rest 1-minute.
Repeat for a total of 5 cycles
24 rounds even. PR. Cleans got sloppy trying to hold onto the bar, Used Aarons method of snapping up from last push up into squat.

Thursday - Rest. Did 10 min EMOM 8 rows odd, 5 curls even. Then 4 min planks.

Friday - 1660m row warmup 6:47, drag at 6... blah
Front Squat (6 x 3 // 1 Front Squat + 1 Split Jerk -- Progress) - 95, 115, 135, 140, 145, 155#.
WOD - Metcon AMRAP 8 min
9 Pull-Ups
6 Front Squat 115# (should have done 135....)
3  Wall Walk
5 rounds + 8 reps.
Did some cleans after, 115, 135, 155, 175#.

Saturday - 1000m row. 10 min EMOM 3 strict pull ups working on scaps and back more. Plus 4 TTB.
Snatch Balance - 5x3 @ 95 - 105# Had to heave last rounds of 105, and 115.
Snatch Pulls - 5x3 @ 135, 155 and 165#.
Then headed to Santa Dash 5K ~30 mins with DJ pushing stroller.

Sunday - Rest rest rest,

Monday, December 01, 2014

Goodby TNT, hello 70

Monday - 1660m row warmup.6:38
Metcon - max height box jump 39"
Bench Press (7 x 2 80%) 165#
Metcon (Weight) - 6×50′ Suit Case Carry 95# barbell
Metcon (Time)
AMRAP 4 mins of:
5 Cleans 135#
10 Toes-to-bars
10  KB Thrusters 35#

Rest 1 min. THEN:
4 rounds for time of

10 Deadlifts 155#
40 Double Unders
10 Toes-to-bars
15 Wall Balls 20#

2 rounds + 2 rep. 16:53 total.

Tuesday - 1660m row -6:41
 5 min max triple unders - none... not even close.
Clean (7 x 1 80%) 140#
Super Set 40′ Over Head Lunges (35# kbs)
Good Mornings 2 x 10 @ 95#, 1x10@85#
WOD - “Wolfthorne”
3 rounds for time of:
4 Squat Snatches 95#
5 Overhead Squats
6 Clean & Jerks
7 Thrusters
18 Burpee Over Bar

1 Minute Rest
14:28 using 95#. Rough one. Could have done 115, but would have had to do singles on thrusters.

Wednesday - 1660m row - 6:44
Balance on one foot As Long as Possible for 2-3 Rounds each leg (did about 2 min per leg, only 1 round) -Then 5-5-5-5-5 of narrow grip over head squats, 45, 65, 95, 105, 115#.
Clean (6 x 2 80%) - 140#
Bench Press (6 x 3 80%) - 155#
Metcon (AMRAP - Reps) 3 rounds = 48 reps
AMRAP in 6min 8 Chest to Bar Pull ups, 8 Power Snatch (95#) , 30s rest
Metcon (No Measure)
20s burpees, 40s rest for 10 minutes, 7 reps all but last roud 8 reps.

Thursday - Rest. Hams and quads super sore.

Friday - 1000m warmup, then jumped in on Jackie.
WOD - Jackie
1000m Row
50 Thrusters, 45#
30 Pull-ups
8:39. New PR. Need to get thrusters unbroken or at least not put bar down. 3:41 row.
Muscle Up work - 4x3 banded transitions.
Clean 5x3 @ 80% - 140#
Weighted Toes to Bar - used 14# wall ball, did 3 sets of 3-4 reps. Only really got 1 legit.

Saturday - Snatch (Tall Snatch + Zotts Press 5x1+1) - Angel drops - 75#
Hang Snatch (5 x 2) 3 @ 105#, 2 @ 115#
Push Jerk (Jerk + Front Squat + Jerk 5x1+1+1) - worked up to 155#, rough complex.

Sunday - rest!