Monday, February 23, 2015

2015 Open Week 1

Monday - easy 700m row
Back Squat 7 x 1 Box 70% - 3@ 185#, 4@ 195#
L-Sit 5 Rounds Max Effort - These SUCK - 11,10,10,10,8
Metcon (Calories)
Row 1 min on, 1 min off, 2-4 rounds for max calories
23, 22, 22, 18.
WOD - “13.5 – FranRAP”
3 Rounds of:
15 Thrusters 95#
15 Chest to Bar Pull-ups
2 rounds + 24 reps. 1st round in just over 2 minutes... Had to break up thrusters 8+7 next 2 sets. C2Bar were all singles.

Tuesday - dub practice to warmup
Snatch 7 x 1 70% - 110#
Glute-Ham Raises 3 x 10 Heavy Bridge - 185#, 235#, 235#.
WOD -
1000m Row
15 Handstand Push-ups
15 Burpees
400m Row
15 Burpees
15 HSPU
1000m Row
18:28 - kept hspu rx even though wanted to remove the plates! Number of no reps, wasted energy.
Work called so skipped the mu extra work.

Wednesday - 1000m row warmup, Arm Bar Drill with KB - 35#, 53#
Back Squat 6 x 2 Box 70% - 195#
Farmer's Carry 6 x 50' Heavy - 2x72#kb. 200m unbroken 1st set, then 100m second.
Metcon - 2min of Max DU - 110 reps 1st try. Did this again after wod and got 156-160.
WOD - Metcon Grid Score
15 Ground to Overhead 135#
10 Burpee over Bar
15 Ground to Overhead 135#
7:12 - SUPER slow on the G2O, clean and jerk singles... last set took forever and felt miserable.
POST - 2x10 - ring dips, 4x3 ring pull ups, 1x10 ring dips

Thursday - Rest. Light yoga movements and 4 min planks

Friday - 1000m row warmup
CrossFit Games Open 15.1
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115#
5 Snatches, 115#

CrossFit Games Open 15.1A
6-Minutes to Establish:
1-RM Clean and Jerk
116 reps (4 rounds + ttb, dl and 1 snatch). 185# C&J - power cleaned it, which is a PR, and on c&J.

Saturday - 1500m row warmup
7x2 snatch balance 105#
superset 7x7 bent over rows then 50 double unders
Judging 15.1 then....
5x3 strict pull ups (2 sets w/ red band strict to chest)
5x5 - bench 145#
superset pendlay rows 135#

Sunday - Rest

Monday, February 16, 2015

Snowmagedddddon2015

Monday - 500m row warmup, dubs.
Back Squat 6 x 2 60% Box Squat - 165# to 4 45# plates
Pistols (5-5-5-5-5 Pistols (Increasing weight each set) - 15#, 20#, 25#, 30#. Failed 35 on right leg.
Handstand Holds (Spend 5 min practicing Freestanding Handstand Hold) - weak
WOD
5 Rounds for time of:
10 Hand Release Push Ups
20 Wall Balls
30 Double Unders
10:09 - wall balls were slow.
POST - 10x3 strict pull ups. + Salley air squats.

Tuesday - 750m row warmup
Snatch 6 x 2 60-70% - 105#
6 x 50' Heavy Farmer Carry - 2x72# kb
Glute-Ham Raises Bridge 4 x 10 Heavy - bench - 185#
WOD - AMRAP in 13 min of:
15 Clean & Jerks 95#
30 Toes to Bar
15 C&J 115#
20 T2B
15 C&J 135#
Max T2B
Only made 91 reps, 4 short of getting to last t2b. Finished 4 after time, then did 6 ttb.
POST - 5 x 6 ring dips.


Wednesday - 750m row warmup
EMOM 10 x 3 ring strict pull ups
Overhead Squat 3 Sets 10 Narrow Grip Over Head Squats - 95#
Back Squat 5 x 3 Box Squat 60% - 165#, felt easy
WOD - “Slow Your Roll (+)”
In 6 minutes Preform 2 rounds of:
10 Hang Squat Snatches 95#
10 Chest to Bar Pullups
Row 300m
THEN- After the 6 min “Rolling Start”, Begin a 10 Minute AMRAP of the same movements
At 6 min - 80m in last row. Finished row then started amrap. 2 rounds + 2 reps.
Deficit Handstand Push-ups 6 x 2  Same Depth as last time - only able to do 3 x 1 w ab mat and plate.

Thursday - Rest

Friday - 750m row wamup
Snatch 5 x 3 70% - 110#
Clean and Jerk 7min for heavy 2rm - 170#
Front Rack Lunge (4 sets of 40′ Front Rack Lunge - 3 @ 135# barbell, 1@ 2x53# kb
Metcon (AMRAP - Reps)
Tabata Burpee Box Jump (24″/20″)
5,5,4,4,4,4,4,4
Then
20s burpees, 40s rest for 7 minutes, 5-10 rep pace
8 reps all rounds = 56reps

Saturday - 750m row warmup
Snatch 2 Power Snatch + 2 Full Snatches 20min To progress - worked up to 125#. 130# got full snatch but failed the power.
Push Jerk 5 x 3 Behind the neck - worked up to 165#, failed 3rd rep in 2 rounds.
WOD - Metcon (AMRAP - Rounds and Reps)
30min AMRAP Teams of 2 (with AlexD)
30 Partner Wallball 20#
30 Wallball Situps over Box
30 Alternating Slamballs 35#
30 Goblet Squats 53#, Partner holds 135# BB behind back
6 rounds + 56 reps. Great wod, just pushing even pace.

POST - 5x6 ring dips

Sunday - Rest

Monday, February 09, 2015

I hate that howling dog

Monday - Easy row warmup
Power Clean 5 x 3 88% ** - 165#
L-Sit - 5 Rounds of Max L-Sit Holds - 10, 10, 9, 8, 10 sec
Handstand Push-ups - 6min EMOM 15 on / 45 off - 4 each round except last only 3
WOD - Remember the Cossacks
8min AMRAP
3 Russian KB Swing 70#
3 Wall Ball
6 Russian KB Swing 70#
6 Wall Ball
9 Russian KB Swing 70#
9 Wall Ball
12 Russian KB Swing 70#
12 Wall Ball
...etc...
18 + 28 reps. 

Tuesday - Back Squat 6 x 2 88% ** go by feel - 3x2 @ 245#, 3x2@ 255#
200m Partner Carry + 72/53 KB Carry  - Kent (185) + 72# kb around building. 257#
WOD - CrossFit Games Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120#
10 Muscle-Ups
86 reps - 26 ohs...so close to finishing them.
Post - 5x3 pull ups and 5x6 ring dips

Wednesday - 1000m row warmup
Skin The Cat (Practice 2-4 Skin the Cats for 2-4 Sets - Did 6x1
Split Jerk 6 x 2 88% - stuck to 155#, 160 did not feel good.
WOD
10 Deadlift 225#
15 Strict Press 45#
15 Box Jumps 24"
200m Run
Rest 30sec then Repeat
4:40 - felt good, 2nd round was a little slower.

Conditioning - Metcon
4 Rounds
3min Row 80%
1min Rest
3031m total - 756m, 756m, 763m, 756m. rest-63m

Post - 8x3 strict ring pull ups

Thursday - Rest. 4 min planks, 6x30sec hollow rocks

Friday - 1000m row warmup
Back Box Squat 7 x 1 - First 3 @ 185, then 4 @ 155#.
(Should use a box that is just below parallel, Pause on box with a 50-70% release of legs then reengage the legs to drive hips off the box, around 50-60% of your Max.)
Handstand Push-ups 7×1 Hand Stand Push up for depth - Horrible. after some work, able to do 5x2 strict with 2 ab mats. Moved hands closer to wall, and tweaked body position
Snatch Balance 3×5 Snatch Balance - 95#
Snatch 7 x 1 start at 60-70% of perceived 1rm - 95#
Post - 5x6 ring dips

Saturday - 800m run warmup
TeamWOD
teams of 2 - w/ JasonD
30min AMRAP of...
Jackie
1000m Row
50 Thrusters 45#
30 Pull Ups
4 rounds + 300m row. Started the row, we split even 500m, 25 thrusters, 15 pull ups.
Post- 4x6 single leg bulgarian split squat, 2x35# kb.
Deadlifts - 10@135, 8@185, 6@225, 6@225, 3@255, 3@275.. failed at 305... tired.

Sunday - Rest day

Monday, February 02, 2015

It's still hockey season!

Monday - 1000m row warmup. KB arm bar warm up, 35 and 53#.
Power Clean 7 x 1 88% - Only did 165#, tried 175 but too much.
3 x 10 Weighted Step ups 50# -- Super Set 4 strict ring pull ups
2min Max DU while Partner holds "L" sit Chin Over Bar Hold. Then Switch. Dubs first 67. L sit holds sucked. 147 total.
WOD
4min AMRAP of
1 Power Snatch 115#
6 Burpee Box Jump
-- Rest 30 Then for Time
40 Pull Ups
30 Wall Balls
20 t2b
10 Power Cleans 135#
5 rounds + 2. 11:07. Snatch felt good at 115, cleans felt good too. Had to break up the pull ups and t2b more than I wanted.

Tuesday - 500m row, dub practice.
Back Squat 5 x 3 85% + - 245#
3 Sets with 8-12 Bulgarian Split Squats - 3x12 @ 70# (2x35#kb)
Ground to Overhead 5 min EMOM 20on/40 Moderate Weight - 95#, 5,6,5,5,6.
WOD - “Regional Event 6″
9-6-3 For time of:
Handstand Push-up (Strict) - kipping 15#plates and abmat.
Hang Power Clean 160/110 - only used 145#
Burpee (Bar Facing)
8:20.
Post - 4x6 strict ring dips

Wednesday - 1000m row warmup and dub practice.
Power Clean 6 x 2 88% 165#
Split Jerk 7 x 1 85% - 165#
150 Hollow Rocks For time - 6:24.. this hurt.
WOD - “Fortunate Son (+)”
3 Rounds for time:
12 Front Squats 135#
15 Burpee Chest to bar Pull up
8:59 - bah.

Thursday - Rest day. Attempted plank hold. 2:30, 2:00, 3:30.

Friday - 1000m row warmup
Back Squat 7 x 1 88% - 255#, last set 265# felt easy! New PR, could have hit more.
Metcon - For Time
100 Super Mans
Then
60 Wall balls
4:33 - could have gone faster on supermans, thought it would be better steady pace. Wall balls 20, 10, 10, 10, 6, 4
Metcon - Reps
Burpees 20s on / 40s off for 7 minutes
8, 8, 8, 8, 9, 8, 8 - last round hip flexor went. 57 total.

Saturday - 1 mile run warmup
Snatch - Full Snatch + Hang Snatch Every 2mins For 20min - 75#, 85, 95, 105, 115, 120, 125 (failed the hang snatch around this #) 135 no hang. 145# no hang, new PR.
Push Press - Behind the Neck 3 x 5 - worked up to 135#, failed at 3, re rack and finished 2.
WOD
Teams of 2 (with Kent)
21-15-9
Hang Power Clean 95#
Partner Handstand Hold
then,
15-12-9
Power Clean 115#
Partner Handstand Hold
then,
12-9-6
Clean 135#
Partner Handstand Hold
*Flow is like this: Partner A does 21 Hang Power Cleans while partner B Holds a handstand.
12:30
PostWod - 5x3 strict pull ups

Sunday - Rest day.