Monday, January 25, 2016

F*ck You Jobu and your elbow pain.

Monday - 5 min air bike, inch worms, barbell warmup
Clean COMPLEX 5×1@70% 145# - 1 Squat Clean, 2 Front Squats, 3 Thrusters - miserable!
Back Squat (Work up to 90% then drop set of 5 - went to 1@265#, 5@225#
Deadlift (Work Up to a set of 3@85% then down for 1 DS of 5 - worked to 3@285#, then 5@245#
Superset 3 Rounds of:
10 Plyometric Push Ups - hand clap and feet jump
5-10 Wide Grip Pull Ups Green band wide grip pull downs
Then-
3x 12 Glute Ham Raises
WODish -
21 - 15 - 10
GHD Sit ups
Land Mine Rows - each arm
RomWod before dinner

Tuesday - Elbow is pretty flared up. 3 mile = 50 cal = 5:30 air bike, inch worms
Strict HSPU - 1 ab mat - 6x1 - tried to do emom, last round got 2
Kipping HSPU - 5x4 emom.
Farmers Carry - 6×50’ - used 2x70#kb with shoulder shrugs
(8 Rounds of 20s Work/10s Rest) Hollow Rocks & Arch Body Rocks
Every 90s for 7.5 minutes (5 Rounds) 1-5 “L” Chin Ups 5-7 sec Lsit hold followed by 20 Wall Balls
WOD
CrossFit Games Open 12.1
7-Minute AMRAP of:
Burpees to a 6" target
92 - attempted to go 15 emom, only made 2 minutes, should have stayed steady. Missed a couple touches at bar, some way over.
RomWod early afternoon.

Wednesday - Coach 5,6. 500m row, 2 min (15 cal?) bike, barbell warmup ish. Not feeling motivated.
Power Snatch + Squat Snatch - (1+1)@85% - 135# not smooth, hitting lo on thigh, (2+2)@ 80% - 125# much better, using arms, (3+3)@75% - 115# - last snatch was rough, move feet more
Clean and Jerk - 3×2@65% - 135#, 2×2@70% - 145# felt easy, light, quick.
Front Squat - 4x2@80% - 190#
Snatch Grip Deadlift (3-4” deficit) 4×5@60% - 200# 45# plate deficit
6 Rounds of 1 High Box Jump right into 5 Hurdle Hops - 30" bj, 20", 20", 24", 30", 33" hurdles.
Then-
Superset 3 Rounds of:
8 Barbell Bent Over Row@50-60% of 1RM Clean - used 105#
& 20 Russian Twists - 20# kb
Every 2 Minutes for 4 Rounds complete:
200m Run - 10 Cal bike
8 Double KB Hang Snatch 35# kbs
Rougher than expected, only getting 30 sec rest
RomWod before lunch

Thursday - Rest. RomWod warrior series.

Friday - 2 min air bike, 650m row, 2 min air bike. barbell warmup.
Clean - 95%, 2x2 drop set - worked up to 195# (135, 165, 185, 195) then 2x2 @ 175# - not bad, legs slow, not enough movement.
Push Press - 4×3@60% - used 135#... heavier than should have, but felt good.
Back Squat - 5 RM - 185 felt heavy, 225, 255# 5RM, could have gone 265 but legs felt tired already
3 Supersets of:
10 each side of DB Bent Over Rows
5-10 Ring Dips - 53# first, 70#kb next 2, 7-8 dips each
WOD - CrossFit Games Open 12.3
18-Minute AMRAP of:
15 Box Jumps, 24" / 20"
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
6 rounds + 16 reps - rough one, went slow and steady, broke up s2o after round 2, 6+6, t2b unbroken first round, then went 6+3 or 5+4
RomWod before dinner

Saturday - 500m row, 2 min bike, inchworm warmup
Pistols - 4 Sets of 5-10 on Right followed by 5-10 on Left - 2x8 per leg, 2x7 per leg
3 Supersets of:
8 Single Leg Deadlifts - first 2 sets 53#, last 70#kb
16 Weighted Step Ups - 2x35# kb
Run 3x400m at 80% of your mile pace - 2:00 or less per 400
then complete 5x100m sprints, resting no more than 90s in between. ~10 sec per run, 80m or so.
WOD
AMRAP 25 Minutes
Teams of 4 3 (One person working at a time)
100 KB Swings 53#
100 T2B
100 Double Unders
100 Deadlifts 185#
100 Box Jumps 24"
Team with Kent and Em. 1 round + 282 reps. 1st round - 40 kbs, 35 t2b, 50+ du, 40-50dl, 40bj.

Sunday - Started morning with RomWod and 40 squats w Lori. Then pretty much nothing else the rest of the day. Glutes and hams are destroyed! Chest is sore from t2b??

Monday, January 18, 2016

Mutha F'n elbow pain

Monday - 3 mile (5:30) air bike, barbell warmup
Back Rack Sots Press (Empty barbell)
Snatch (3×3@65% - 100#, 2×2@70% - 115#
Back Squat 4x2@60% - 185#
Alternating Every 30s on the 30s for 5 minutes of:
6 Hang Snatch 95#
& 4-7 Chest to Bar Pull Ups – Did 5 barbell rows 95#
Superset 3 Rounds of:
10 Bulgarian Split Squats (each leg) - 95#
& 10 Glute Ham Raises
CrossFit Games Open 11.4
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120#
10 Muscle-Ups
Finished burpees in ~6 min. Finished OHS at 9:10. Really hurt the elbow

Tuesday - 3 mile (5:11) air bike warmup
Handstand practice and walks
4 sets of L-holds on pvc - 8 seconds each
WOD
3 Rounds for time of:
15 Wall Balls 20-10’
15 Toes to Bar
500m Row
12:07? T2B sucked.
POST - (8 Rounds of 20s Work/10s Rest) Hollow Rocks & Arch Body Rocks
Yoke Carry - 4 sets of 80′ - 225#

Wednesday - Coach 5,6. Air bike 2 min, inch worms, air bike 2 min. Barbell warmup
Power Snatch - 5×2 @ 60% - 95# felt snappy
Clean front squat and Jerk 3×2@65%, 2×2@70% - did 3x2 fs+2 push jerk 130#, then 2x2 fs+sj 145#
Front Squat 4×2@55% - 155# heavier than program, but felt easy and fast
Superset 3 Rounds of:
5-8 Barbell Bent Over Row@50-60% of 1RM Clean
& 20 Russian Twists - Used 135# for 8 reps of rows, 25# kb for twists
WOD
9 Minute AMRAP of:
15 KB Swings 53#
30 Double Unders
15 Pull Ups barbell rows - 95#
4 rounds + 48 reps. Arms are pretty spent.

Thursday - Rest. RomWod warrior series

Friday - 500m row, 2 min air bike, barbell ish warmup
Snatch (Test Max) - 135 felt great. Attempted 155 and failed a couple, chest was down, dropped in front. Hit 145 pretty good, kept chest up. Did 155# again, better pull. Attempted 165 but failed multiple tries. Shoulder, elbow both gave out, could not get pull to stay close. Watch Video.
Clean and Jerk (Test Max)
Back Squat (Test Max) - 225, 255, 275 felt heavy, got worried. 290# new PR!.
WOD
EMOTM complete:
1 Strict Press 95#
2 Push Press (Same)
3 Thrusters (Same)
4 Hang Squat Cleans (Same)
2x[The Minute you are on] Box Jumps 24”
92 reps. Made it through round 4, got to 2 box jumps.

Saturday - 4 min air bike, shoulder warmup
Strict HSPU practice - 3x2 with 2 abmats, 3x2 with 1 abmat
Pistols 4x5 each leg, 1 leg at a time
Deadlift - Max - 225, 275, 315, 335. Felt good, 335 went up easy. Failed 355, 345, AND 340.... sad
3x10 Reverse Hypers
1 mile for time - 6:32, not great, but felt ok
Did RomWod after eating breakfast

Sunday - Rest. RomWod - shin cross position killed the left knee.

Monday, January 11, 2016

Scare ya later

Monday - 30 cal bike, 300m row, barbell warmup
Back Rack Sots Press - 3 x 3 - 75#
Snatch - 4 x 3 80+% - 115 felt great, 125 was ugly. Worked through it, dropped too many in front.
Bench Press - 10@135, 3x5 @ 155# - started to get shoulder pain last set
Back Squat 3x1@95% - 270#
WOD
6 Minute AMRAP of:
5 Burpee + Hand Release Push Up
10 KB Swings 53#
6 rounds + 5 reps
Superset 3 Rounds of:
8 Bulgarian Split Squats (each leg)
& 10 Glute Ham Raises
Used 65# first set, 95# last 2 sets

Tuesday - 3:00min air bike, full warmup, handstand practice
5 minutes of Rope Climbs (5-8 reps) - 2 pulls
1-5 Rope Pull Ups + 10s Hold from the rope Every 90s for 6 minutes (4 sets)
Farmer's Carry (4 - 5 sets of 70′ - 2x70#kb
(8 Rounds of 20s Work/10s Rest) Hollow Rocks & Arch Body Rocks
7 Minute EMOM of:
12 ‘Heavy’ Wall Balls (30-10’ - used 25# slam ball
1-5 Strict HSPU - did 1 kipping
Rest 2 minutes, then –
5 minute EMOM of 5-10 Chest to Bar Pull ups - c2b round 1 and 5, 53#kb rows

Wednesday - Coach 5,6, JYD w/ Pat, 1 mile bike, barbell warmup.
Snatch - Heavy Single 95, 115, 135, 145, 155#x1, then 3×2@80% - 125#
Clean and Jerk (Heavy Single, then 3x(2+1)@80%)
Push Press 3x5 @ 80+% - 125#
Power Clean + 2 Front Squat 5×2@70% - 165# felt light
Superset 3 Rounds of:
10 Reverse Hyper
10 Glute Ham Raise
WOD - CrossFit Games Open 13.2
10 Min AMRAP
5 Shoulder to Overhead 115#
10 Deadlifts 115#
15 Box Jumps 24"
7 Rounds + 7 reps

Thursday - Rest. RomWod warrior series. Everything felt stiff, breathing off, hard to hold positions.

Friday - 3 min air bike, inchworm, barbell warmup
Front Rack Sots Press 3x3 - 2x3@75#, 1x3@95#
Squat Clean & Jerk 4x(3+1)@80+% - 165# - first sets were heavy, but everything felt good!
Back Squat (Heavy Single - 135x10, 185x5, 225x4, 255x1, 275x1, 285#x1 - matched pr
Single Leg Romanian Deadlift 2x10 each leg 70# kb
Metcon
3 Rounds for time of:
1 Mile Run
Rest 3 minutes
7:20, 7:10, 7:14 - had to push hard

Saturday - 3 mile bike (5:30ish), wrestling and handstand walk warmup.
Pistols - 6 minutes of Pistol practice - 6x8 reps = 48 total, pretty easy, no holding foot.
Weighted Step-ups - 3×20 (10 per leg) - 20"box, 1x35# kbs, 2x53# kbs
Deadlift - 2@90-102%, then 3×3@75-85% - worked up to 1 @ 335#, rough, didn't read 2 reps, only did 1. Then 3x3 @ 295#, felt pretty easy.
Metcon (Time)
WOD
“2013 Games Team Legless Rope Climbs”
21-15-9 Thrusters 95#
3-2-1 Legless Rope Climbs
Then-
Row 1000m
12:07ish - wod was 8:30ish.  Row was 3:54 - thrusters sucked, broke up the 15. Missed the second legless in round 2. Destroyed my right elbow.... sucks!
Post - Reverse Hypers (3×10 Reverse Hyper)

Sunday - ROMWod - 20 min Rest

Monday, January 04, 2016

Twenty Sixteen

Monday - 500m row, .5mile bike
Single leg kb deadlift - 4x10 each leg 53#kb
Strict Press - 35#kb 1x8, 1x9, 1x10 right arm, 3x8 left arm, mild shoulder pain, not subscap
Snatch - 53#kb - 4x3 right arm
Push Jerk + Split Jerk - 3x2+1 - 70#kb right arm only
Pause Front Squat + Front Squat - 5x1+1 @ 205# - felt great! good form, good pause
WOD
3 Rounds
500m row
21 Burpees
12 KB Swings 53#
11:58. Compared to 9/30/15, beat time by 13 seconds. Burpees were rough, may have come out too hard on row (1:4x's then dropped to 1:50 and 1:5x last two sets.

Tuesday - .8 mile bike, 400 m row warmup
Decided to do class wod as a warmup
WOD - 12 minute AMRAP
10 Burpees
25 Double Unders
9 rounds + 10 reps
Did a little muscle up transition practice, sitting on ground pulling low rings.
5 x 80' suitcase carry - 88#kb
5 sets of hollow body rocks - 35, 31, 31, 31, 30
5 sets - 5 hand release pushups into handstand walk attempts (got 2 steps a couple times.) shoulder got tired.
2 rounds - 1.2 miles (3:00 minutes) on Air Assault bike. MISERABLE!!

Wednesday - Coach 5,6. 1 mile assault bike, 450m row.
Did some bar practice snatch, no weight. Movement felt pretty good, but tired quick. Working on receiving with TIGHT locked shoulders and back.
KB Strict press - 3x10 right arm, 3x8 left arm
4 rounds - 1 Clean, 5 Push Press, 5 Good Mornings, 1 BTN Split Jerk - 95#
Back Squat - 5x2 255# - felt very heavy. Last couple sets felt better.
8 min EMOM - 6 BB Row even min, 5 OHS odd min. 115# - started feeling pain in scap
3 Rounds Superset -
10 Reverse Hypers (blue band resistance)
10 Glute Ham Raises
10 GHD Sit Ups

Thursday - RomWod - Welcome Day1 and another one.

Friday - 1.2 mile (30cal) bike + 250m row, barbell warmup
Front rack sots press - 45#, 3x3 75# with hold halfway on last rep
Snatch - 3x95#, 3x115, 3x125, 3x145, failed 155# - felt good all the way to 155, right elbow gave out on both attempts
Behind the neck - half height holds, 3x5 sec @ 75#
Pause Front Squat + Front Squat - 6x2 @ 200# - felt easy! weight and form felt good, mild pain in subscap on release of weight
WOD
~10 sec handstand hold
14 V Ups
21 Box Jumps
5:50. Did some extra holds after, coming down about 2 inches.
WOD2
5 Rounds
10 Cal Bike
10 GHD Sit Ups
Post - 1x10 plank rotations 10# kb each side

Evening - RomWod - welcome path day2

Saturday - .8 mile run, active warmup
HSPU practice, negatives - couple sets of 3
Rope climb practice - 5 - 6, 1 legless for fun - some pain in the elbow
Deadlifts - 135x10, 225x5, 275x2, 315x2, 3x3@285#
WOD
30 Wall Balls
30 Rows 135#
30 Pistols
30 1 Arm alternating KB Snatch
6:54 - moved through pretty well, snatch was slow, need to cycle pistols faster.
Post - 3x20 GHD Sit Ups

Sunday - Rest day, started with RomWod warrior series