Monday, March 30, 2015

The Open is offically OVER.

Monday - 500m row warmup. Quads aren't ready to redo 15.5, so guess it will wait until another day.
L-Sit (5 Max Rounds - started on rings, last 2 sets on parallettes. 10-12 seconds each.. Weak.
Power Snatch 6 x 2 80% - 105# - felt easy
Muscle-ups 5 Rounds of Max Effort - worked some transitions, ring push ups and pull ups.
WOD
2 rounds for time of:
10 Power cleans 155#
10 Double KB Front Rack lunge 2×53#
40 Burpees
10 Double Kettle Bell Front Rack Lunges
Rest 30 Seconds
12:08 - the lunges were bad, but made it trough the cleans, steady singles.

Tuesday - 800m row warmup
Front Squat 6 x 2 80% - 190#
Super set 6 x 3 KB Strict Press - 35# (left shoulder struggles, pain)
5 x 100m Heavy Sled Pull - 3x45# + sled = 200#. Did ~50m sprint, turn around, then back. The return trip was downhill, and very easy.
WOD
Run 600m
10 Shoulder to Over Head 135#
20 Wall Balls
30 Toes to Bar
20 Wall Balls
10 Shoulder to Over Head
Run 600m
12:48 - had to break s2o in 2 sets first time, 3 sets second time. T2B were singles.

Wednesday - .5-.75 mile warmup. alternate 5 pull ups + 5 t2bar
Power Snatch 6 x 3 80% - 115#
Yoke Carry 6 Rounds of 50′  185, 225, 275, 315, 335, 395#.
Pistols 4 x 8
WOD
3 Rounds for time of:
4 Squat Clean Thrusters 95#
6 Burpee Over Bar
8 Box Jumps 24"
3:29 - felt good.

Thursday - Rest. 5min planks, mini yoga

Friday - 500m row warmup
Front Squat 5 x 3 80% - 195#
Superset Single arm Strict Press for 5 sets of 5 - 35# kb
Muscle-ups 5 Large Sets - multiple attempts, shoulders sore, but right at the old sticking point.
Glute-Ham Raises Bridge 3 x 8 heavy - 215#
Clean and Jerk 3 x 8 - 135#, last round was 10
Metcon
Row 3min at 80%, 1 min rest, 4 rounds
3042m - may have been more than 80% - 771m, 778m, 773m, 719m, r56. spm 27,26,26,25

Saturday - L1 Cert (Mike, Dustin, Rick, Natosha, Abi)- worked squat series (squat, front squat, OHS), Press (Press, push press, push jerk). Pull up kip steps. Thruster warmup.
3 rounds
15 Thrusters 95#
12 burpees
6:48 - 2 fails on thrusters, 1st set unbroken.

Sunday -  L1 Cert - Deadlift series (DL, SDHP, MedBall Clean), Snatch, MU drills
8 min amrap
8 push ups
10 med ball cleans
12 sit ups
No clue on rounds, working on coaching others during a workout.

Monday, March 23, 2015

Last week of CF Open, 15.5

Monday - 1660m row warmup - 6:50, slow. Legs are VERY sore from squats sat.
Back Squat 5 x 3 Box @ 80% - 225#
Push Jerk 1 x 3 - did 3@ 155#, got 2 @ 165#, missed the last rep
Spend 7 min working up to a near max 3 rep push jerk
Glute-Ham Raises Bridge 3 x 8 - 185#
WOD
3 Rounds For Time:
10 Alternating KB Snatches  53#
15 Pull ups
35 Double Unders
6:09 - chasing Chris the whole time! Fun one, but pull ups went the last round, had to do some singles.

Tuesday - 750m row warmup
Front Squat 7 x 1 80% - 190#
Super Set - 6×3 Single Arm Strict Press KB 35# (2x20# right arm)
4 Big set of unbroken pull ups. 2 rounds strict x 8, 2 rounds butterfly practice 3-5 reps
WOD
3 Rounds for time:
30 Calorie Row
8 Thrusters 115#
10 Burpee Over Bar
Rest 30 Seconds
11:47 - Thrusters SUCK. Last round actually felt the best. Got head out of the way for better press.

Wednesday - Rest, Yoga, study.

Thursday - 2000m row warmup 8:06
Power Snatch 7 x 1 80% - 105# felt easy.
6 x 40' Heavy Barbell Yoke Carry - 275#
5 Rounds of Max L Sit - 12, 12, 12, 10, 12.
WOD
2 Rounds For Time
10 Shoulder to Overhead 135
10 Burpee Box Over
15 Toes To Bar
5 Hang Cleans 135
Rest 30 Seconds
6:38 - Only used 115#, too much struggle to do 135 overhead right now. Hell, it was still a struggle at 115....

Friday - 500m row warmup. Hang cleans and couple thruster 115#. Judged first round.
CrossFit Games Open 15.5
27 Calorie Row
27 Thrusters, 95#
21 Calorie Row
21 Thrusters, 95#
15 Calorie Row
15 Thrusters, 95#
9 Calorie Row
9 Thrusters, 95#
13:25 - Not a great time. 2 no reps for failed thruster at top. May have gone out way too hard on first row. Not able to string more than 5 thrusters, most were sets of 4.
Did some muscleup work after, weighted vest ring dips and ring pull ups. Trying to do strict to chest.

Saturday - Row warmup, then group bar warmup.
5 -6 rounds - 6 deadlift 225#, 30+ dubs, 50 sec handstand hold.
Strict pull ups and strict ring dips.
Decided wasn't ready to redo 15.5... hopefully better by Monday.

Sunday - Rest. Spent most of the day standing at soccer games or sitting and eating.

Monday, March 16, 2015

2015 Open week 4 will be....

Monday - 1000m row warmup
Back Squat 7 x 1 Box 80% - 215#
Front Rack Lunge 4 x 10 - 155# - this sucked
3 big sets of heavy hang power cleans 8-15 reps - 1st 4 @ 155, then dropped to 145 3x8
WOD
15 Power Snatches  115#
20 Pull ups
10 Hand Stand Push Ups
20 Pistols
15 Clean & Jerks 115#
11:14 - suckage! Started by doing 20 snatch, very slow. Used 1 abmat for hspu.

Tuesday - 750m row warmup
Snatch 5 x 3 75% - 115#
Deficit Handstand Push-ups 7x1 - still unable to do deficit, attempted strict with 1 ab mat
30s hollow rock, 30s rest, 5 rounds - 17,18,17,17,17  = 86 reps
Glute-Ham Raises Bridge 3 x 8 heavy - 225#
WOD - “2 Minute Defense”
5 rounds of:
1 Power Clean 145#
3 Hang Squat Cleans 145#
2 Jerks 145#
5 Shuttle Runs, 20 ft
— Then — Rest, 2 mins –Then–
Complete 5 More Rounds
6:50 first set of 5 @ 145#, dropped to 135# for second set, finished 14:38

Wednesday - Rest, yoga, planks.

Thursday - 850m row warmup
Back Squat 6 x 2 80% - 215#
3 Big Sets of Chest To Bar - 8, 5, 6 = 19. kipped first 2 every round, third one broke the rhythm.
7 x 1 Barbell Turkish Get Up - 1x2@45#, 1x2@55#, 2x2@55#, 1x2@55#
WOD
Death By
1st Burpee Box Jump
2nd T2B
Alternate each min increasing
12 + 11. Finished on the box jumps. Went slower on jumps, very cautious of shins still. TTB were great until 8... then became singles...

Friday - 900m row warmup, clean warmup 135#, 165#...
CrossFit Games Open 15.4
8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#
6 Handstand Push-ups
3 Cleans, 185#
9 Handstand Push-ups
3 Cleans, 185#
12 Handstand Push-ups
6 Cleans, 185#...... etc
27 reps! Failed a couple attempts at clean in first round. Finally got the squat clean going.
Went to Cryo therapy after... we'll see how this turns out. Third to go in, chamber was -225 to -250 within first 30 seconds.

Saturday - Random warmup. Thought about doing the scaled version of 15.4, but didn't.
7x2 Snatch @ 115# - couple rounds did 1 full + 1 hang, or 3.
4x1 clean + split jerk @ 135#
WOD
21 - 15 - 9
Back Squat - 225#
Burpees
12:04 - wasn't sure I would make it through the squats... they were bad.

Sunday - Rest and repair, lots of cooking, repair the stairs, and EAT.

Monday, March 09, 2015

2015 CF Open Week 3

Monday - 500m easy + 150 med + 100 hard row warmup
Back Squat 6 x 2 75% - 205#
Single Leg Romanian Deadlift 5 x 5 Each Leg - 135#
WOD
2 Rope Climbs
25 Weighted Sit Ups 45#
12 Hang Power Snatches 95#
300m Row
3:19 - snatch was slowest part.
PostWOD
5min MAX DU
250 total. 91 unbroken to start, new PR.

Tuesday - dub practice warmup, bar work
Snatch 6 x 2 75% - 115#
Deficit Handstand Push-ups 7×1 Hand Stand Push - strict w/ ab mat
Push Jerk (7 min working up to a near max 3 rep push j) - 155#
Power Clean (3 big sets of heavy hang pwr cleans (8-15 reps)) - 3x8@135, 1x8@145, 1x6@145#
WOD
7 Min AMRAP of:
15 Box Jumps 24"
3 Muscle Ups (or 10 Ring Push Ups) - Ring push ups
3 KB Hang Squat Clean Thrusters 53/35#
4+ 25. Used the 35#kb, and ring push ups. Took a nasty spill on the box at round 2. Pissed.


Wednesday - Rest. Legs and shins are in some pain, taking it easy.

Thursday - More rest.

Friday - Attempted to go back. 850m row warmup
Light snatch work - 5x3 @ 95#
5min - 30sec hollow body rocks, 30 sec rest
14 min of muscle up attempts - getting closer
4x5 push press @ 95#

Saturday - I GOT IT! Got muscle ups. 3 min row warmup. Then watched the first round go, did some hang snatch work @ 95#.
Open WOD 15.3
7 Muscle Ups
50 Wall Balls
100 Double Unders
159 reps - 1 round + 2 muscle ups!
Did the scaled wod right after with Keenan.
50 wall balls 9'
200 single unders
Did 676 reps - 2 rounds + 50 wall balls + 126 reps
Judged 2 heats, then finished off with 5x5 strict pull ups. 3x3 low ring push ups w/ arm outs

Sunday - Total rest... cooking, prepping, and a band concert.

Monday, March 02, 2015

CF Open 15.2

Monday - Very sore still today, and HRV was yellow and high. 500m row warmup
Back Squat 5 x 3 Box Squat 70% - 205# (started 185, but felt too easy.)
Deficit Handstand Push-ups - 7 x 1 Go for Depth -- Strict - Did strict, but with 1 abmat. Progress!
3 Big sets of Chest to Bar (Not to failure) - weak attempts, but trying to link them. 3x4
WOD - “Mighty Musctrat”
13min AMRAP
40 Wall Balls
30 Hang Power Cleans 135#
30 Wall Balls
30 Hang Power Cleans 155#
20 Wall Ball
30 Hang Power Cleans 205#
10 Wall Balls
Max Hang Power Clean 225#
111 reps... 11 reps @ 155#. Did not feel great.
POST - retest on Muscle Ups. Felt a little closer, but still not there.

Tuesday - Another sore day and yellow HRV. Trying to take it easy. 750m row warmup.
Snatch 7 x 1 75-80% - 115#
30s hollow rock, 30s rest, 5 rounds 18-19 per round
5 Min EMOTM of 10s shoulder to overhead, then max reps min 5-6 - 4-5 each round, 14 last round. Shoulder was popping and causing some pain.
WOD
7 Minute AMRAP of:
30′ Double Kettle bell Over Head Lunge 35#
15 Double Kettle Bell Russian Swings (Same)
6 Hand Stand Push Ups
3 rounds + 30'. Only used 35# kb, 55 overhead was not an option. Abmat for hspu.

Wednesday - Rest and Recovery. Did yoga.

Thursday - 500m row warmup. Easy day, just to get moving.
7x1 Box BackSquat 75% - 205#
7x1 strict hspu (attempts) with 1 abmat. Still struggling a lot.
5 x 1 clean+1 front squat+3 split jerk - 115#
Started to work on snatch, cracked myself in the nose and forehead with 115... so quit.
3x10 ring rows

Friday - 15.2 warmup - 500m row, bar work, work up to 115 hang power snatch. 4 rounds 2-3 ohs 115# + 2-3 strict pull ups
CrossFit Games Open 15.2
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
6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95#
14 Chest-To-Bar Pull-ups (Continue to add 2 reps each 3 min round)
127!!! That is 11 reps in to the second set of 14 ohs.
Big PR. Made it over 100 goal. Felt good, probably have more in me, but quads really got pumped and tired. Should be able to complete the 14 ohs... but need to get better, faster, stronger on c2b.
POST- 10 min EMOM - 4 hspu. First 4 rounds did 1 strict+3 kipping, then went all kip. 1 abmat
Right into Death by burpees - 15 rounds + 15 reps... 1 shy of completing round of 16.

Saturday - Barbell warmup.
7x1 - split jerk 75% - 140#
5x3 - push press 80% - 115#
6x2 - snatch balance - 85#, 90#
3x4 single leg dead lift

Sunday - Rest. Going to hot yoga.