Friday, January 30, 2015

Atlanta PCI

Monday - Did some tradmill running, 15 mins or so. Then 35#db rows.

Tuesday - More treadmill 20 mins. 6 rounds 30sec on/30 sec rest hollow body rocks + superman rocks.

Wednesday - Gym was full, did a couple flights of stairs in hotel, then went to office and walked the stairs too.

Thursday - 3.3 miles on tradmill, 5 min @ 6.0, ~20 min @ 7.0. Finished with 4x 8 - 40# rows and 5 squats.

Friday - Finally back home. Went in early though. 1000m row warmup.
Clean and Jerk - Power cleans + split jerks. 7x2 @ 165#. The second clean was very rough. Jerks seemed to be going great though!
GluteHam Bridge - 3x10 @ 135#, 1x10 @ 185#. Superset with 10 burpees.
WOD - Cindy 20 min AMRAP
5 pull ups
10 push ups
15 air squats.
20 + 10reps.
Finished with some back squats. 5@185, 4@215, 3x2 @ 235#

Saturday - 400m run 1000m row warmup
WOD - Leap Frog With a partner,
7 Minutes for each partner to set a 1RM Clean
Then immediately into
50 Partner WallBalls 20# over the rig
40 Partner Deadlifts 225#
100m Run Holding the Same KB 53#
30 Partner Arm Lock Sit-ups
100m Run Holding the Same KB 53#
20 Leap Frogs
190# 1RM clean. 16:21 total time on wod with Kent.
PostWOD - worked on snatch. 1 snatch + 1 hang snatch @ 75, 95, 115. 4x1 snatch @ 125#
6x3 strict pull ups. 2x4, 2x6 strict ring dips

Sunday - Rest day, Superbowl.

Monday, January 19, 2015

Blueberry muffin day

Monday - Seated Box Jumps 30", 33.5", 37". Considered trying higher, but moved on.
Power Clean 6 x 2 85% 155#
Super Set 5 T2B - felt pretty good today!!
Back Squat 6 x 2 85% 225#, hip started pinching sharp pain around set 4.
WOD - “Nate/Badger”
Part A: 8 Minute AMRAP of:
2 Muscle Ups (did 2 ring rows, then added 4 c2b)
4 Hand Stand Push Ups
8 Kettlebell Swings 53# - finished 8-10 rounds
-THEN-
Part B: For Time of:
30 Pull Ups (sets of 5)
30 Squat Cleans 95#
800m Run
10:25 - Not bad. HRV was red, but felt ok during workout, except for the hip.

Tuesday - 500m row, worked on dubs
3 Sets of 10 Reps of KB banded squats (Jones squats) 53#kb
http://www.youtube.com/watch?v=2BPuFaKpzss
Split Jerk 5 x 3 85% - 155# (shoulder felt pain 1st rep each set.)
3 Sets of 8 Reps toe touches
https://www.youtube.com/watch?list=UU1OvTpkISHQ368QVNKAQZeA&v=JlQw-ioEjrQ
WOD -
10 KB Burpee Thrusters 35#
15 Box Jump Overs 24"
15 Toes to Bar
Row 300m
Rest 30 Seconds & Repeat
11:31 - should have gone heavier on kb thrusters (used bar instead).

Wednesday - 500m row, dub practice
4 Sets with 10, 10, 8, 8 Reps of KB Windmill - 35#
Power Clean 5x3 85% - 155#
Back Squat 5 x 3 85% - 225#
WOD
5 Rounds for Time:
9 Deadlift 225#
15 Box Jump 24"
15 kipping pull ups
21 wall ball
18:34 - this was a draining wod, just kept pressing, had to break up random times.

Thursday - Rest day, super sore. Glutes, back, shoulders, legs. Did some yoga and stretching.

Friday - 500m row and dub practice (max 76?)
Power Clean 7 x 1 85%+ - 165#
Bent Over Row 3-4 Sets of 10 Reps 115#. Last set 5@135#
3 x 10 Weighted Step ups - Super Set 1-3 MU 50# slam ball, MU transitions and C2B
WOD
7 Min AMRAP with increasing reps of:
3 Over Head Squat 95#
3 Hands Off Deck Push-ups (Toes must stay on Ground & Knees can NOT touch the ground)

6 Over Head Squats
6 Hands Off Deck Push-ups

9, 9, 12, 12…
Made it to 16 reps of round 18 OHS.

Saturday - 400m run + 500m row warmup
Deadlift 5 inch Deficit 6 x 2 80% - 250#
Snatch - 10min EMOM 1 Snatch DL + 1 Hang Snatch + 1 OHS - 115#

Partner WOD- Teams of 2
2000m Row (500m, 500m)
50 Alternating Box Jumps 24″
25 Medball Pass sit-ups 20#
50 KB Swings (10+15)53#
25 Medball Pass sit-ups 20#
50 Alternating Power Cleans 95#
25 Partner Hop Over Burpees
RX+ 4 Rope Climbs
21:21 - partner with Tammi. Row was rough, everything else went smooth.

Sunday -

Monday, January 12, 2015

India rears its ugly head

Monday - Late call, late to gym, crap for warmup. 500m row
Pull-ups - 6 Minutes working on big sets - worked on butterfly. junk
Power Clean 5x3 @ 80% - 145#
Back Squat 5 x 3 @ 80% - 215#
Metcon
Test your Grid Score:  20 Thrusters 135 - Only used 95#, just dont have 135 for 20 right now. Going overhead would have destroyed the shoulder and taken 20 minutes....
WOD - Metcon - “Back and Black”
3 rounds for time of:

5 Power Cleans 135#
10 Toes To Bars,
ROWSprint 200m,
5 Power Cleans 135#
10 T2B,
ROWSprint 200m,
Rest 1min
15:14... (Rnd1 4:24, Rnd2 10 min?) - 1st set of cleans could go unbroken, 2nd set not so much. TTB linked first 4... then all singles 5, 3, 2. Row went better than expected, 1:4x pace all rounds!

Tuesday - 1000m row warmup
Arm Bar Work.  Kb held high, rotating body on ground below.
Handstand Push-ups - 2x10 1 ab mat, 2x8 ab mat and 15# plates
Overhead Squat (10-10-10 Close grip OHS. 10@45, 10@65#, 2x10@95#
Split Jerk 7 x 1 85% - 155#
WOD - Metcon
8 min AMRAP with a 53# Kettle Bell:
8 Kettle Bell Snatch Right Arm
8 KB Snatch Left Arm
8 KB Thruster Right Arm
8 KB Thruster Left Arm
8 Chest to Bar Pull ups.
2 rounds + 10 reps. Had to stabilize with other hand for left side press and lowering. Shoulder started hurting again.

Wednesday - 1000m row warmup.
Back Squat 7 x 1 85% - 225#
Power Clean 7 x 1 @85% 155#
Ring Dips - 3rm Weighted 3x15#, 3x25#.
WOD - “Angry Razzorback”
5 Min AMRAP of:
5 Hang Squat Snatches 95#
20 Box Jumps 24"
Row 300m

-Then-
4 rounds for time of:
6 Push Press 95#
50 Double Unders
AMRAP - 1 round + 130m into row.
12:24 total time (7:24 for 4 rounds). Last round of dubs took FOREVER. Weight was light, but felt good, shoulder was pretty sore to start.

Thursday - Rest. Holy sore shoulders! Muscle between the tricep and top of bicep.

Friday - 1000m row warmup
3-4 Sets with 5-8 Reps of the Kettlebell Windmill - 35# kb
Split Jerk 6 x 2 85% - 155#
Metcon - “Flight Simulator” for time: 10-20-30-40-50-40-30-20-10 ‘UNBROKEN” Double Unders.  6 Min time cap. Made it through 50, got 34 into second round of 40.  184 total reps
Metcon
4 Rounds of 10 Weighted Step Ups 50# slamball
Super Set 1-4 MU practice
WOD - “Wheels on the Wall”
 5 rounds for time of:
10 Power Cleans 135#
20 Wall Balls
13:21 - This sucked big time.

Saturday - 1000m row warmup
Hang Snatch 10min EMOM Tall Snatch + 2 Zotts Press - started at 65# for 2-3, then 70#, finished 3-4 @75#
Overhead Squat Find 6-10 Rep Max - got 10@135#, 6@155#
EMOM alternating 5 ring rows, 5 c2b strict.
5000m row - 20:08
Hip got pretty sore after row.

Sunday - Rest day. Hip was very sore still.

Monday, January 05, 2015

New Start, New Year... DAMN it's cold!

Monday - 1300m row warmup
Clean 1RM - 195# PR! Missed 200# 3 times, just not getting under, bar was high enough.
Back Squat 7 x 1 80% - 205#, easy
Pistols EMOTM for 5 min 30s alt. pistols - 10 per, 50 total.
Metcon (Distance)
12min Row, alt 1min slow, 1min medium, sprint last min then repeat. - 2918m total:
214m  253m  292m
205m  245m  274m
209m  242m  271m
194m  242m  281m

Tuesday
30s hollow rock, 30s rest, 5 rounds - 19 per round
Power Clean 7 x 1 80% - 145# (supposed to be 135)
Split Jerk 7 x 1 80% - 145#
2 rope climb OTM for up to 6 min
Metcon (Time)
20-18-16-14-12 Chest to Bar Pull Ups
2-4-6-8-10 Front Squats 155#
12:57 - should have done squat clean... wasted time doing power clean then squats.

Wednesday - 1000m row warmup easy
Back Squat 6 x 2 80% - 215# (closer to 85%)
Split Jerk 6 x 2 80% - 145#
WOD - CrossFit Games Open 14.4 (AMRAP - Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20#
30 Cleans, 135#
20 Muscle-ups
Made it through 24 cleans, 174 reps.

Thursday - Rest

Friday - 1000m row warmup
Power Clean 6 x 2 80% - 145#
Toes-To-Bar (3-4  Large Sets) Did 8, 7, 8, 5, 5.
24" Weighted Box Step ups - 50# sand bell 4x10
Super Set: Muscle up practice (banded on low rings)
Snatch 5min EMOM - 15s on/45s off - 4 reps each round, 95#, 105# last set.
WOD - Metcon “Duel At Sea vs. Partner”
8 Minute AMRAP:
*With a partner, complete 15 Burpees as a buy in.  When the first athlete is done, they will start with one of the two choices: Back Squat 135# and/or Row 300m
Started with row, 15 reps, then row, 17 reps, then 200m worth of row. Partnered with Kent, 76 reps total.

Saturday - 6min row warmup
Snatch 20min EMOM  3 Position (Hip, Knee, Floor) - 5@75#, 5@80#, 5@85#, 5@90#
Split Jerk 5 x 3 80% - 145#
Muscle-ups (Get a Muscle Up) - still not there... but very close!

Sunday - Rest