Monday, March 28, 2016

Open is Over. Done.

Monday - Quads are still completely wrecked. Tris are sore. 4 min airbike, bbwod warmup
Bench - 2x2/fail - 170# - 3,3 Didn't feel strong, left shoulder having pain
Squat - 2x2/fail - 270# - 3,3. Holy crap this was heavy.
Pull Ups - 2x2/fail - 25# - 5,5
Snatch - pause pull to knees, then p1 + hang Power + high hang snatch - 75, 95, 115. Hit Hang snatch 135# x 2 + Snatch 135# x 2
Abs - 2x18 - 25# GHD situps
Planks - 30sec straight arms front, right, front, left + elbows front, right, front, left.
CryoFreeze. and RomWod before dinner

Tuesday - 500m row, 2min airbike, bbwod
Back Squat - 4x2/fail - 270# - 3,3,3,3 - holy smoked
Deadlift - 4x3 - 225# - super  easy!
KB upright row - 35# kb - 2x8 - felt good
WOD - 4 rounds
6 Box Jump - 30"
8 Ring Rows
10 Hang Power Clean and Jerk - 95#
20 Wall Balls
1 min rest
Only made 3 rounds, just completely spent, legs are toast from the squats. Back was feeling a little naggy.  Did the BJ and RRs for round 4. C&J were tough.

Wednesday - Coach 5,6 - kb swings, handstands, box hspu demo for class.
Strict Press - 4x2/fail - 3,4,4,4,4 - did 5 sets, first set felt horrible, last one was much better
Pull Ups - 25# plate - 5,5
Upright BB Row - 75# - 8,8,8 - felt pretty good
SitUps - 35# slam ball - 15,15. Did 1 set russian twists, felt it in back too much.
Curls - 2x10 - 30# db
Power Cleans - working on getting into hips - hang - 155, full power - 185x1, 195x1 PR!

Thursday - Rest. Coach 6,7. Saw Dr. B. Need to take 5 weeks off for elbow... uh Yeah right.
RomWod on fforward after dinner. Played soccer with Wy.

Friday - Went in to coach, so did Antoinette... doh. Warmed up with class, tic tac toe. 500m row
Deadlift - 4x3 225# - easy
Bench - (added) 3x10 125# minor pain in left shoulder
Good Mornings - 1x8@75, 1x8@95, 2x5@75
Lateral Shoulder raises - 1x5@25# - these dont feel great.
WOD
100 dubs + 400m run
rest 1 min
80 dubs + 400m run
rest 1 min
60 dubs + 400m run
rest 1 min
40 dubs + .5 mile air bike
13-14 minutes, forgot to look
finished off 100 cal on air bike, 13:58.

Saturday - 3 min (1 mile) airbike, bbwod warmup
Snatch - started with klokov high pulls - worked up to 145# - felt heavy, not hitting hips, no finishing second pull, bad lockout
Bench - 2x3 - 120#
Bent Over Rows - 140# 1x8
WOD
100 Deadlifts
80 Hang Power Clean
60 Front Squats
40 Jerks
20 Thrusters
EMOM - 5 burpees
135# with Kent&Patrick - 22:59. Shit got heavy quick. started w 20 deads+10 deads. Couple sets of 5 HPC, 2x10 FS, 3-5 jerks each set, singles on thrusters, did maybe 5 - 6.
CryoFreeze after
CF70 Party!

Sunday - Rest day. RomWod in the morning. Played soccer with Y.

Monday, March 21, 2016

Crossfit Open 16.5

Monday - 4 min airbike, bbwod warmup. More sore than expected
Bench Press - 2x2/fail - 170# - 3,3. went for 4 last set, but failed. Left shoulder sore.
Back Squat - 2x2/fail - 265# - 3,3 - holy crap felt heavy
Pull Ups - 10 push up+2 rows 30# - 2x2/fail - 20# pull ups 6,6
Snatch - Pull to knees, then P1, Hang Power Snatch + Hang Snatch - 95x2, 115x2, 135x2, 145x1 Hang Snatch
GHD Sit Ups - 25# med ball, 15,15
CryoFreeze before lunch

Tuesday - 500m row, bbwod warmup
Squat warmup = 2x5@135, 3@185, 3@225, 1@245
Back Squat - 4x2/fail - 265# 3,3,3,3 Rough!! worked on form and torque
Deadlift - 2xtriples 225# (5over) - 3,3
Upright rows - Changing this. Did 2x8 30#db
WOD
50 - 40 - 30 - 20 - 10 - Double Under
10 - 8 - 6 - 4 - 2  - 30# DB Thruster
5:56
Tabata - Hollow Rocks + Superman Rocks

Wednesday - Coach 5,6am, 400m row, mixed warmup. Feeling beat up, slow, low energy.
Strict Press - 4x2/fail - 95# - 4,4,4,4 - felt ok, shoulder shrug helped
Weighted Pull Up - 2x2/fail - 20# - 5,5
Dumbbell Upright Row - 30# - 6,6
Curls - 2x10 - 30#
WOD
16 Minute AMRAP
7 Power Cleans - 135#
7 Toes2Bar
14 Box Jumps 24"
500m Row
3 rounds + 31 (350m) - Completely out of gas! Not sure why.
Cryofreeze

Thursday - Rest. RomWod short in morning.

Friday - 800m row. bbwod warmup, jump rope
Open 16.5 = 14.5
21, 18, 15, 12, 9, 6, 3
Thruster - 95#
Bar Facing Burpees
15:20 - 3+min PR. Miserable. Wore the old reebok lifters, worked well. Broke the thrusters up:
12, 10sec rest, 9
8, 20sec rest, 6, 11 sec rest, 4
8, 23sec rest, 7
7, 26sec rest, 5
6, 17sec rest, 3
6 then 3.
After wod:
Deadlift - 3x2/fail - 300# - 5,5,5 - felt good, light
GoodMornings - 2x2/fail - 115# - 5,5 - felt HEAVY!
Lateral Raises - 25#, weak attempts....
CryoFreeze before lunch

Saturday - 4 min bike, bbwod warmup. Quads are super sore, tris also.
Front Squat - 2x2/fail - 200# - 6,6 - didn't feel too bad, could have pushed another 1 or 2
Bench Press - 2xtriple - went heavier 135#, did 4 sets of 3
Bent Over Row - 2x2/fail - 135# - did 3 sets 8,8,8
Lateral Shoulder Raise - 25# - 5,5
Slam Ball Sit Ups - 35#, 2x15
2x10 curls 30#
WOD
100 Dubs, 200m run 75%, 1 min rest
80 Dubs, 200m run 85%, 1 min rest
60 Dubs, 200m run 95%, 1 min rest
40 Dubs, 400m jog.
12 - 13 mins? Didn't look. First set of dubs was horrific. Last 2 went smooth.

Sunday - Rest. RomWod before breakfast

Tuesday, March 15, 2016

Week of Crossfit Open 16.4

Monday - Bar was lowered, so had to give it another attempt. BMU felt way better. Could actually feel the head snap forward on situp. Redid and got 55 reps! 6:49 tiebreak
Left shoulder is completely toast. Super sore, need to learn to use both arms.
Started Strength Cycle:
Bench Press - 2x 2/fail - 175#, 3 reps both sets. Felt heavy (should have been 15# lighter....)
Back Squat - 2x 2/fail - 140# - 5 reps each set. Felt light (should have been 10# heavier....)
Weighted PullUps - Used 10# plate - 2x8 reps
Abs - Weighted GHD situps - 25# med ball - 12 reps
Cryofreeze around 10?

Tuesday - 3 min airbike, bbwod warmup
Back Squat - 4x 2/fail - 250# 3,3,3,3 - felt way heavy today
Deadlift - 2x3 - 220# - felt easy, light
BB Upright Row - 2x 2/fail - 95# - 8 reps each, felt good
Abs - situps w/ 35# med ball
DB Curls - 30# - 2x10, 1x5/5/5 (half to mid, mid to top, full)
RomWod before dinner

Wednesday - Coach 5,6. bbwod warmup. 2 min bar hang
Strict Press - 90# 4x2/fail - 5,5,5,5. Left shoulder was painful
Pull Ups - 10# - 2x2/fail - 8,8
Upright Row - close grip - 95# - 2x2/fail - 6,6
Abs - GHD Situps - 2x20
High Hang Snatch - 3 RM - 95#, 115#, 125#, 130# new PR.
5 MIN EMOM - 15 box jumps, then one set of toes2bar - got 2-4 t2b each round.

Thursday - Rest. Did RomWod before coaching 6am, no 7am class. Did another partial RomWod.

Friday - 500m row, bbwod warmup, 20 cal air bike.
Deadlift - 2x 2/fail - 285# 5,5
Lateral Arm Raises - 20# kb 5,5
Open 16.4
55 Deadlift - 225#
55 Wall Balls
55 Cal Row
55 HSPU
174 reps - got 9 hspu. 2 no reps. Could not do multiple hspu, head was about to explode, couldn't stay upside down.
CryoFreeze

Saturday - 3 min airbike, bbwod warmup
Front Squat - 190# 2/fail - 7,7 - felt REALLY good, surprising
Bench Press - 2xtriples - 120 - super easy
Bentover Row - 130# - 2/fail - 8,8
Lateral DB raise - 25# - 5,5 tough!
Abs - 25# slam ball - 20,15
Curls - 2x10 30#
RomWod before dinner

Sunday - Rest - RomWod in morning. Short hike in afternoon.

Monday, March 07, 2016

Week of Crossfit Open 16.3

Monday - Pretty sore and slow. 3 min airbike (1 mile, 30 cals) bbwod warmup
Snatch - 5 x Power Snatch + Snatch @ 80% - 125#, had some really good ones, felt in the hip, great extension and good third pull, went up easy.
Clean - 5x1 @ 85% - 175#, felt heavy, struggled
Thruster - 4x1 @ 75% of C&J - 2@150#, 2@155#, weren't as bad as expected, but still suck
Superset - 3 Sets
Push Up and Row x 10 reps - 30#db
and
Pull Ups x 10 reps - kipping, some elbow pain
“Trusty Mosin Nagant” 7 Minute AMRAP
12 ‘heavy’ Russian KB Swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
8 Goblet Squats (Same)
6 Burpees with 10’ lateral shuffle (instead of a jump)
Metcon
5x5 Pendlay Rows (in super set) - 135#
5x8 glute ham raises (in super set) - some pain behind left knee, outside
5x 20s hollow rock (in super set) 12-13 each
Cryofreeze time.

Tuesday - tired, general warmup
30 10 burpee pull overs not for time, rough, but early arm bend is key
Pistols (5 sets of 5 weighted pistols)
5@0, 5@17#kb, 5@20#kb, 5@25#kb, 5@30#db each leg
4x80' double kettlebell overhead carry - 2x53#kbs
3 sets of 10 single leg deadlift - 1x10each leg 115#, 1x5 each leg 115#, 1x10 each leg 115#
Tabata with alternating rounds of Hollow rocks and Arch body rocks
Metcon
400m run, 500m row, both 80%, 2 min rest, 2 rounds, plus one last round 90%+ pace/effort
15:20. 1 - 3:56, 1:54 row. 2 - 3:54, 1:56 row, 3 - 3:30, 1:49 row. Last round felt way harder than 90%
RomWod after. Super tired, had a nap before dinner.

Wednesday - Coach 5,6. BBWod warmup, slow
Power Clean - 4x2@70% C&J - 145#, felt great, light, worked on scoop second pull
Back Squat - 3x3 @ 70% - 205# light and quick
Push press + Push jerk + Split jerk - 60% - 135#, these actually felt great, good feet.
Superset - 3 Rounds
Split Squat - 6 reps - 53# kbs
Back Extension - 8 reps - 35# plate
Hero WOD - "Josie"
1 mile run with 20# vest
3 Rounds without vest
30 Burpees
4 Power Cleans 135#
6 Front Squats 135#
1 mile run with 20# vest
29:03 - wow that was tough. Last run was miserable. Burpees were tough, broke up 3x10. Did singles on power clean, last one right into squats.
CryoFreeze, didn't feel as cold, could be in my head.
RomWod

Thursday - Coach 7, 8. Dr Rodney. Rest. Did half of RomWod warrior.

Friday - Couldnt sleep. Went in early. 4 min airbike. bbwod warmup.
Worked on bar muscle ups. Finally figured it out using a running start. Went for 16.3 w Chris.
Open 16.3 WOD
AMRAP 7 min
10 Snatch 75#
3 Bar Muscle Ups
37 reps! Got 7 BMU! PR! Then:
Snatch complex: Snatch grip deadlift to knee, snatch grip deadlift to hips, slow eccentric to hang squat snatch, overhead squat, 55-65% of snatch 1RM - 100# felt solid
5x5 half kneeling single arm press - weak. 35# kb, turned upside down last 2 sets
Front Squat - 6x1 @ 60% - 155#, easy
Deadlift - 2" deficit Deadlift 9x1@65% of DL max - 225# felt great, tight butt
5x5 supine ring rows with 3 sec pause at the top
Superset with 5x5 Jefferson Curls
Weird move. worked on using the back and lats with Rodnew using a band. Keep shoulders down, initiate with the back only, keep from bending elbows and engaging biceps.
Cryofreeze before lunch

Saturday - Came in early and attempted a bmu. Could not get the movement right, all fails. Frustrating. Could be tired, sore muscles.
OHS EMOM - 8 min - 7 OHS each minute 100#
Metcon
100 double unders, 1min Airbike (75%), 1 min rest
80 double unders, 1min Airbike (85%), 1 min rest
60 double unders, 45sec airbike (95%), 1 min rest
40 double unders, 45 sec airbike
Sled Push - 45#+25-35# sandbag - 1 min push. Got interrupted, then 6 rounds 1 min push, 1 min rest.
This was miserable!
RomWod later.

Sunday - Rest. Went in to judge Kent. Very tired and sore.