Monday, July 27, 2015

2015 Crossfit Games.... are over.

Monday - 500m row warmup barbell warmup
Split Jerk 5 x 3 - 2565# 2x165, 3x175 - felt rough, failed multiple, keep overhead, not in front!
5 minutes of Handstand Walk practice or Shoulder Taps - got 2 steps, much better!
4 x Burnout Sets of Hang Power Cleans 10+ - horrible. 2x10 @95#, 5@135#, 5@145#, 1@165#
WOD
3 Rounds for time of:
500m Row
8 HSPU
15 Toes to Bar
12:01 - slower than expected, must have been too slow on t2b? first 2 rounds hspu unbroken. T2b 8,5,singles; 7,2,singles; 5,singles...

Tuesday -
Cleans - 5x3 @ 190
2x1 TGU 45#bar, 65# bar
Injured back. Bad.

Wednesday - out

Thursday - out

Friday - out. attempted dumbell work
4 set - 10xseated shuolder press, 10xsquats, 10xflys, some dl's
4 set - 10xcurls for the gurls

Saturday - 3 mile run
Strict Press - 5x3 @ 85#, 5x2 @ 95#
Squat - 4x10 @ 105, 2x10 @ 115
Legless Rope Climbs - 10
Need to start doing this:
jared fleming back accessory exercise (1)
Sunday - 2.8  mile run. Foot golf.

Monday, July 20, 2015

Dont forget to Coach!

Monday - 5 and 6 am coach. 400m row 400m run warmup.
Split Jerk 7 x 1 90-94% - 1295# -185# - felt pretty easy. missed a couple 1st try out front, but retry nailed.
4 x 80' Front Rack Carry Axel Bar Heavy - 155#
3 sets of 8-10 reps of Kettlebell Clean & Jerks - used 35# kb, easy clean, strict press to fail, then jerk.
WOD
21-15-9 For Time of:
Deadlift 315# Used 245#
Box Jump 30”
Used 245# for deadlift, felt pretty good. Box jumps were sketchy! Never felt safe... lol
Visited Dr B, teres muscle pain.

Tuesday - 5 and 6 am coach. Warmup w 6am, then barbell warmup.
Handstand Push-ups (Spend 10 minutes - worked on negatives and strict, or minimal kip)
Clean 7 x 1 Increase from last week - 1365#-  195# - felt pretty good
WOD - went early w AMartin
5 Rounds For Time
8 Front Squats 135#
12 Pull Ups
300m Row
13:30 - may have gone out too hard trying to keep pace with aaron.
Post - Glute-Ham Raises (4x8)

Wednesday - 5 and 6 am coach and warmup. Feeling tired today, and sore.
Split Jerk 6 x 2 - 1110# Failed most of these. maybe got 6x1 - 185#. felt too loose, then tired from attempts.
Squat Clean Thruster ( 3-4 sets of 5-8 ‘Heavy’ Touch and Go- only did 1x6 @95#, 1x1 @ 135#
Bent Over Row 5 x 5 Moderate - 145#
WOD
“Red Packard (+)”
For time:
15 High Box Jumps 30"
10 Squat Snatches 135 125#
15 Clean & Jerks (Same)
Snatch actually felt pretty good, channeled JFlem. C&J were crap, and way too slow. Intensity was down. 6:20.

Thursday - Rest Day. Coach 6 and 7am. Easy 3.1 miles before coaching, 9:04 avg pace.

Friday - 500m row barbell warmup
Snatch Spend 7min working up to a Max Snatch - 155#. Almost had 160, spent more than 7 min though.
Clean 6 x 2 - 1170# - 195# - actually did 6x1, 2nd rep was a failure everytime. Did not have strength.
Clean Pull 6 x 2 - 2820# - 235#
KB Strict Press 4 Max Sets of Double KB SP - 35# 4x8
Row 3 minutes at 80% effort, then 1 minute rest for 4 rounds - 757m, 752m, 749m. 751m r35m
spm - 28, 27, 25, 27

Saturday - barbell warmup, easy. feeling rough today
Snatch (3 position snatch(hip, above knee, floor) 10x1 - 75, 95, 105, 115, 115, 120,120  125, 125, 115 - felt ok, but not great. 3330#
15 minutes to work on hspu - 2 mats, 5x2
Behind the neck jerk - 2 jerks + 1 jerk to OHS. 95, 115, 135, 155. Attempted 175, but too tired, fail.

Sunday - Rest. Easy run 3.1 miles 9min pace

Monday, July 13, 2015

T-T-Tennessee

Monday - 500m row warmup, barbell warmup.
Split Jerk 6 x 2 - 175# - This was horrible, missed as many as I got, only 1 decent per set. CRAP!
Super Set: Front Rack Carry 5×80′ Heavy Axel Bar - 155#
Bar Muscle-ups (Spend 5min Working Bar MU - close....but not really.
WOD
2 Rounds for time:
10 Wall Balls
10 Hang Squat Snatches 95#
15 High Box Jumps 30”
Rest 30 Seconds
4:56 - the box jumps were SCARY! No spring or explosion in the jump, barely getting up there.

Tuesday - 500m row + barbell warmup
Handstand Push-ups - Spend 10 minutes practicing Free Standing HSPU (or strict HSPU)
Clean (6 x 2) - did 8x1 @ 190#. Did first one at 195#, but failed the second. dropped to 190 but still failed the second attempt, so stuck to singles. Left knee was giving some problems.
Bent Over Row 5 x 5 - 135#
(All sets at the same weight, around 55-65% of your 1RM C&J; if you are ‘kipping’ these by raising your back to create momentum, then you need to drop the weight)
Farmer's Carry (4 x 80' Increase weight) - 1x4 @ 70#each hand, then 1 @ 106# each hand
15 min med pace jog or hike with Ruck or Weight Vest - 20# vest + 20# ruck 1.4miles

Wednesday - crossover, 500m row and barbell warmup
Split Jerk 5 x 3 - 175# - From the blocks, these felt great. WAYY better than monday.
Muscle-ups (8min working them) - worked ring transitions, then gave 4 good attempts
3 Rounds of Shuttle Sprints (10 feet and back, 20 feet and back, 30 feet and back = 1 round);
Rest 1 minute between rounds - each round was ~10-11 seconds.
WOD
3 rounds for time of:
8 Strict Pull Ups
8 Strict HSPU
12 Pistols
50 Double Unders
Rest 30 Seconds
8:19 - did kipping hspu, everything else was smooth.
Post - 2x1 min static back extension hold w/ 10# plate

Thursday - Rest. Just yoga. Crazy pains, left hand, shoulder and knee.

Friday - 400m run warmup
Clean 5 x 3 - dropped to 185#, finished with 1@ 200# PR
Clean Pull 5 x 3 - 225#
WOD
14 min AMRAP of:
10 Power Snatches 95#
12 Weighted Box Step up 25#/24"
14 Deadlift (Same)
200m Sprint
4 Rounds + 14 reps. Outside, in the sun, heat advisory... hot suckage.

Saturday - easy warmup
Every 2 min - 10 rounds - from blocks 1 snatch pull + 1 full snatch + 1 power snatch
Attempted handstand walks from the wall
WOD - Weston (team style)
Teams of 3 - Me, Kent and Craig
Accumulate 5k Rowing
1000 Meters of a farmers walk 53#kbs per hand
300 Meters Waiters Walk Left Hand 45#
300 Meters Waiters Walk Right Hand 45#

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Swapped rowwing every 500m (1500m). 4x100m farmers carry, 100m each arm waiters walk. 35:58

Heading to Kor - American Ninja Warrior.

Sunday - Rest Day - pretty sore from all the ninja warrior obstacles! Wow, tougher than I expected.
Went for an easy 2.85 mile run with Wy.

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.