Monday, July 06, 2015

USA Women World Cup Champs!

Monday -
30s hollow rock, 30s rest for 5 rounds - 17 each
Split Jerk 5×3 - 165# first each set felt like crap, second was butter!
Front Rack Carry 5×60′  Super Set - 155#
Farmer's Carry 4  x 80 make it challenging - 155# axel bar and 2x72# kb
WOD
5 Rounds for time:
15 Over Head Walking Lunge Steps 45#
5 Ring Dips
5 Thrusters 135#
8:52 - Only used 115#, should have gone a little heavier. kept great pace, all lunges and dips unbroken. Would have been much slower with more on thrusters, was able to do most rounds without putting bar down.
Saw dr Rodney after to work on shoulder.

Tuesday - 500m row + barbell warmup (learn Sam Dancer warmup)
Spend 6 min working up to a Max seated Box Jump - 37" (30"+ 2 45#)
Squat Clean 5 x 3 - 185# - Holy crap this felt heavy! But made it!
Barbell Row 3×5 Bent Over Rows 90degree - 135#
WOD
10-8-6-4-2 For Time of:
Deadlift 225#
Burpees over the Bar
5x Double Unders
*So the rep scheme will look like this: 10 DL-10 Burpees-50 DUs, 8-8-40, 6-6-30, ect.
6:43 - good wod, did 9 instead of 8, but then got back on track. Can definitely go faster on this on, dubs were a little off, but felt good on intensity.
POST - 20 ghd situps then - 3x5 20# vest dips + 3x3 20# vest pull ups

Wednesday - 500m row warmup. Knee and left shoulder are having a lot of pain. Need to chill.
Split Jerk 7 x 1 - Increase from last week 88% - 175# 5x1... last 2 failed, shoulder was not good, lats were painful.
Rope Climb 5 ‘No Feet’ Rope Climbs - 2,2,1
GHD Situps 30 - unbroken
WOD
3 rounds for time of:
10 Chest-to-Bar Pull-ups
10 Box Jumps (30”
20 Kettlebell Swings 53lbs
Row 300m
11:04 - c2b singles, everything else went pretty good. 30" box jumps are no joke!

Thursday - Travel to Tennessee, stopped at Crossfit Mayhem to see Rich... but he wasn't there. :)
Spent some time warming up with crossover symetry. Then track type warmup outside.
WOD
50 Cal. Row
50 GHD’s
50 Hip Extensions
800m Run
50 Hip Extensions
50 GHD’s
50 Cal. Row
19:56 - good wod, didn't push tooo hard, but probably took too many breaks on the second ghd and back extensions. They lit the legs up more than the run or row!

POST - Gymnastics
Complete 10 Legless Rope Climbs

Friday - Walk/Run in the mountain/hills of Tennessee. Mostly walked down to main cabin then ran most of the way back up, maybe 1.5 miles od running easy.

Saturday - Took Wyatt with me, on the upper trail, crazy uphills. Walked out, then easy run most of the way back. Close to 3 miles total.

Sunday - 3.06 miles, 9:38 avg pace. Took it easy going down, then picked it up some on the bottom flat section, 8:00 pace, then backed off some and tried to push the steep hill at the end.

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