Tuesday, May 31, 2016

Countdown Week

Monday - Memorial Day Murph! Doing it consecutive with a vest and as a unit all together.
1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile
Worked as a unit, so pace was slower. Aaron M, Patrick D, Chris N, Kent W, Brian M, Clint J. Took the pull ups 3 - 6 at a time, swapping with Clint. Push ups started by 10s waiting for all to finish. Then went to 5s. Finished up with 3s, calling down, then break and wait for all. Felt great on the push ups, stayed in lean and rest pos for last 10 for intensity. Squats were basically 10s with a break. Called down for each and Clint called count. Last mile was a shuffle/walk. Ran with the Flag. Great time. 92 min
Ate bfast at Kents. then bbq at Jeremys. Beer.

Tuesday - 3 min air bike, bbwod warmup
5x3 strict press + 3 one arm OHS per arm - 40# db
Snatch Balance - 4x3 - 95# - started with 115, but dropped back to use as warmup and move faster
Snatch - 7x2 @ 75% - 115# - felt a little heavy, but worked through it
Front Squat - 7x2 @ 75% - 175# - legs are sore, but felt ok moving.
Push Press - 7x2 @ 75%  - 125# - not bad
WOD
100 Double Unders
400m run + 400m row
1 min rest
80 Double Unders
400m run + .5mi air bike
1 min rest
60 Double Unders
400m run + 400m row
1 min rest
1 mile air bike
21:23 - youch.....

Wednesday - Coach 5,6. quick, short, little warmup
Deadlift Deficit 2" 9x2 55-65% - 225#
Pause Power + Full Clean 5x2 60% - 135# felt light
Snatch Pull 7x2 95% - 155# - really felt good on first pull
Back Squat 5x3 75% - 225# not bad considering 3 days of squats
Split Jerk 7x1 75% - 145# not the best, need to get wider, little lower and stay back
WOD
In 15  minutes
1500m row
Then max rounds
15 wall ball 20/10
3 bar muscle ups
5:37 row - then 3 rounds (timer stopped early so not sure) BMU were not bad. Doing something different on some of them that really pops me up faster... need to figure out what.

Thursday - Coach 6,7. Went in before class to workout.
Skin the Cats - 5x2 - tried to stay strict. Worked on some strict muscle ups too.
Butterfly Pull Ups - 5 sets 4-6 reps, starting to get a little better, but not legit yet.
Box Jumps - 5x6 - 30", 33.5", 35", 37", 38.5" (45#plate, 45+15, 45+45, 45+45+15)
SandbagBear hug Carry - 5x80m - to crack and back, 100#
Bench Press - 6x3 - 165# - felt heavy....boo
Ring Dips - 4x 6-10
Curls - 10@30#, 2x8@35# - Added 20 GHD situps in the middle.

Friday - Airplane bound for Mexico. Arrived to rain, didn't do much.

Saturday - Went for a nice run before breakfast, 35 min, not sure the distance ~3 miles.
Sand Volleyball and pool time.

Sunday - In room workout, 3 or 4 sets of 20 - 25 push ups, 20 air squats, 20 sit ups.
More Sand Volleyball and pool time

Tuesday, May 24, 2016

Backyardiggin Work

Monday - 2min 10 cal .5mi bike - inchworm and barbell warmup
Deadlift Deficit 2" 9x2 50 - 60% - 205# - good warmup
Pause power clean + squat clean 5x2 50% - 115# - super light, but hitting low
Front Squat 7x2 70% - 165# light, worked on staying upright and not zigzag up
Split Jerk 7x1 70% - 135# - 2 felt good went straight down, not forward
Snatch from blocks 5x3 60% - 105# - felt awesome! fast through middle
WOD - Sandbar Ahead
400m sandbag run 80#
Then
2 rounds
40' Db suitcase walking lunge -one dumbbell at side- 45#
12 Db push presses 45#
600m row
2 min rest, then repeat
21:59 - couldn't decide how to do it, changed during, so screwed up rest. Ended up 1 time sandbag 400, then 2 rounds of  db/row, rest 2 min, then 2 more rounds db/row. The row was horrible.
CryoFreeze, RomWod.

Tuesday - 1 mile/3min airbike. inchworm mini warmup
Bar Muscle-ups - took some trying, but got back and did ~6-7, only 1 direction? weird.
Box Jumps -3 sets of up and over box jumps - 3x15 @ 24", also did 5 completely over.
Weighted pull up 7x2 70% - 25# slam ball
Bear hug sandbag carry 50m x 8 - did 2x100m@80#, 1x100m@100#
Power Snatch (EMOTM for 6 min perform 20s - 95# 7,6,7,7,7,7.
WOD
3 rounds for time
12 overhead squats 135#
12 burpee pull ups
8:39 - took ohs from rack, had to break up 12, 6/6, 5/5/2. 400m cool down jog
CryoFreeze, arm work from Megan.

Wednesday - Coach 5,6, 1 mile easy on bike, class warmup
Deadlift Single Leg 5x5 - 5@53#, 5@72#, 2x5@88#, 5@95#barbell
Snatch Balance 5x2 60% - 95# (power snatch up, then angel drops)
Overhead Squat 5x3 70% - 135# - felt good on squat, left shoulder wanted to rotate in
Split Jerk 5x2 70% - 135# felt better, less forward.
Snatch Pull 7x2 90% - 145# good, little nagging on the low back
WOD - "Purple Rain" (+)
AMRAP in 8 min
15 box jump 24"
10 toes to bar
5 hang power snatch 135#
3 rounds + 21 - used 115# for snatch, still felt heavy, not good into hips. T2B sucked.
3x5 glute ham raises, superset
3x5 ring push up with reach:
CryoFreeze

Thursday - Coach 6,7 - 3x10 curls. Vest 4x10 push ups+20 flutter kick+10 squats
RomWod

Friday - Coach 5,6. inchworms, bar warmup short
Front Rack Sots Press 5x3 - 95# - too heavy, last rep was always crap
Pause power clean + squat clean 3x3 60% - 135#
Front Squat 5x3 70% - 165# - felt good, quick up and more upright
Split Jerk 7x2 70% - 135# - getting better, need to remember solid shoulders/shrug
Snatch 7x1 75% - 115# -
5x5 hip thrusts - 115#
WOD
6 rounds for time
3 bar muscle ups
12 Russian Kettlebell Swings 70#
200m Run Row
13:10 - row because of rain. Got almost all BMU, missed a couple in different rounds. Used less jump to bar, some felt super quick and high!
CryoFreeze. And Fajitas!

Saturday - 3 min airbike, 400m run, sled push 50m
31 Strict Toes2Bar - 7,7,7,5,5
4 rounds Chin over bar hold - 30,30,20,15 sec L sit - elbow was lit up
Weighted Pull Ups - 5x3 25#
6 x Sandbag Clean to shoulders + 100m run - 80# - youch
WOD
30 butterfly sit ups
1000m row
40 butterfly sit ups
500m row
50 butterfly sit ups
300m row
11:13 - 1:50 avg, hit 1:39 first 100-150m last row.

Sunday - Rest day. RomWod, soccer with Y.

Monday, May 16, 2016

Deload week and Total start? hmmmm...

Monday - Early meeting with India, late to gym, solo, not motivated. 400m row...eh.
Deadlift Single Leg 5x5 - 1@53#, 1@72#, 3@88# kbs
Snatch Balance 5x2 50% - 2@95#
Crossfit Total (impromptu)
Back Squat - 295# was sticky, but pretty solid. 300 got stuck half way up... DAMN! almost there.
Strict Press - 115 was nice, 120# was sketchy crooked, 125 not even close.
Deadlift - 335# felt pretty decent. 345# went up ok. 355 not even close. Used the salts, kinda helped.
New Total PR - 760#.
EMOTM for 5 min, 30s of power clean and jerks (pick a load that allows you to do 6-10 reps the first couple rounds) - used 95# - 8,7,7,7,7.
5x6 - supine ring rows
5x10 - GHD situps
CryoFreeze and RomWod.

Tuesday - 2 min air bike, inch worms
Handstand Holds 5 sets Nose to wall 30-60sec - 5x45sec
Box Jumps 3 sets unbroken rebounding - 2x20" 20,15 1x24" 13
Weighted Pull-ups 5x3 65% - 4x3@25#, 1x3@35# ball
Clean sandbag to shoulder, run 100m, x 6 reps - 80# sandbag + 40ft indoor run
WOD
21-15-9, Deadlift 185#
4 - 3 - 2 Rope Climb

1 min rest then:

10 min Cindy
AMRAP in 10 min
5 kipping pull ups
10 push ups
15 air squats
15:55 - 8 rounds + 23 - Wore vest for last part. did the rope climbs! Elbow lit up after, but not during.
600m cool down run
CryoFreeze + arm massage. - Elbow is regretting the rope climbs....
Short RomWod

Wednesday - Coach 5,6 - barbell warmup only
Front Rack Sots Press 5x3 - 85#
Pause power clean + squat clean 3x2 50% - 115# - power felt great
Push Press 7x2 70% - 115# (swapped with squat for time) - press felt easy, popped off rack
Back Squat 5x3 70% - 205# - felt heavy... legs are tired
Snatch Pull 5x2 85% - 135# felt good, forcing chest up more
WOD - Diesel Power - AMRAP in 17min
7 'heavy' power cleans 155#
7 ring dips
14 bumper burpee 45# plate
400m run
1 min rest
3 + 28 reps + 100m run. Legs felt HEAVY, cleans weren't horrible. Dips were great.
Metcon 2
100 double unders
.5 mile assault bike (75%)
1 min rest
80 double unders
.5 mile assault bike
1 min rest
60 double unders
.5 mile assault bike
1 min rest
1 mile assault bike (50%)
Dubs were a wreck... just miserable. Air bike didn't help.
Cryo

Thursday - Rest. Coach 6,7. 3x10 curls. Mini RomWod

Friday - Coach 5,6. Mini warmup
5 Sets - Single arm kb press 3 reps, 3 single arm OHS - 35#kb
Snatch Balance 4x3 50% - 95# snatch drops. Added 1x3@135#
Front Squat 5x3 65% - 155# good form
Split Jerk 7x2 65% - 125# - felt like I was landing forward, left arm was sticky
Snatch 9x2 70% - 115# feeling great! new lower start position, chest up more.
WOD - Filthy Fifty
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood  - used 53# russian swings
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions   used ghd
50 Wall ball shots, 20#
50 Burpees
50 Double unders
24:31 - HOLY CRAP. this sucks. ghd was bad idea, lit up glutes and hams.
CryoFreeze, and #fajitaFriday...1 too many margaritas

Saturday - 1.5mi bike, 4:40ish, slow warmup
30 burpee pull overs not for time - did about 10-20
5 sets of butterfly chest to bar pull ups - need to work on these more, elbow is hurting
Also worked on strict muscle up.
Box Jumps - 5 sets of 5 high box jumps - 30", 33", 36", 36", 38".
WOD1 - Jackhammer Whooping
5 rounds for time
8 hang power clean 'heavy' 155#
8 Kipping HSPU
60 double unders
1 min rest
15:20 - had to break up hpc, felt heavy on back.

WOD 2
1000m row, 2 min rest, 40 burpees, 2 min rest, 2 rounds at 80-90% pace/intensity
18:38 - row1 4:00, row2 4:04. Only did 20 burpees last set.
CryoFreeze
Winery and dessert...oi

Sunday - Went for 3.2 mile 8:21 pace run then RomWod. Before dinner went to track for some speed work.
400 warmup, 100 and walk x 2, 100 dynamic movements, 200 run/200 walk x 2
400m push - 1:15, rest 1:30. 400m fast - 1:13. 400 cool down
Fritzs!

Monday, May 09, 2016

New Post, Same Message

Monday - Mobility at home, short track warmup, empty bar warmup
Snatch Pull, Below the knee Hang 7x2 50-60% - 95#
Tall Jerk 7x3 70% - 135# some of them fet pretty dang good
Overhead Squat 5x3 85% - 165# felt heavy
Shoulder Press 4x3 90% - 95#
Power Clean from floor 6x3 80-85% - 165# wierd. worked on different setup, last rep always shit
EMOTM for 5 min, 15 box jumps and then one set of toes to bar (until the 40s mark at the longest)
T2B - 4,2,2,2,2
Bent over Rows - 3x5 - 135# (just waiting on the rest for wod)
WOD
400m Run Buy in then
10min AMRAP
5 Wallballs
5 Push Ups
17 + 7 rounds. Pushed pace on run, wall balls were rough, kept 5 push ups for most, then 3+2 to end
CryoFreeze

Tuesday - 1 mile airbike (32cal 2:40), short warmup
Handstand Walk practice - worked from wall
Supine Ring Rows - 6x6
Front Rack Lunge - 6x50' 95# - some were backwards walks
Practiced some chest2bar, and muscle ups. Neither went well
WOD
4 Rounds
10 Cal air bike
20 GHD Situps
30 Double Unders
9:11 - situps were rough

Wednesday - Coach 5,6, warmup mu transition, barbell work
Back Rack Sots Press 5x3 warmup - 1@75#, 4@85#
Snatch 4x2 75% - 115#, 2 power, 2 full - felt better with chest up, faster through middle
Back Squat 5x3 85% - 245#
Handstand Push-ups (6x4 strict for depth - 10#plate + 1 abmat - working head position
WOD
21 - 15 - 9
Row for Cals
Ring Push Ups
L Sit hold on rings
5:15 - l-sit holds were crap. Lifting took a lot longer than expected...so quick wod
CryoFreeze

Thursday - Coach 6,7. Mini RomWod. 3x10 curls and back flys between classes
Food truck, ate kinda crappy.

Friday - Coach 5,6. Unmotivated. no real warmup.
Snatch Balance 7x2 60-70% -1@125#, 6@145#
Tall Jerks 5x3 75% - 4@125# 1@145#
Back Squat 3,3,3,3,3 up to 90+% - 265# - last 3 sets felt REALLY heavy
Handstand Push-ups (Strict for depth 5x5 - skipped
Power Clean 7x1 up to 95+% - 185# - first 4 great, last 3 starfish junk
WOD "White Wedding" (+)
AMRAP in 7 min
8 chest to bar pull ups
5 db shoulder presses (45/25) 35# kb
15 wall ball (30/10, 20/9), or 20 wall ball per round
3 rounds + 13 reps. Had to drop ball at 15 last set. First set of c2b strung 5 together. Awesome

Immediately after:
800m run - chasing Patrick... this sucked. legs were spent
CryoFreeze. FajitaFriday + 1 too many margarita

Saturday - Sluggish morning. Worked on Muscle Ups forever... close but no cigar.
Mixed in the weighted pistols - 5x5 - 20#kb, 25#kb, 30# db, 35#plate, 45# plate (4 left, 3 right)
Snatch - 5min EMOM - 20 sec work - 95# 7,6,6,6,7 - felt very good, quick through mid, snap overhd
Couple attempts with banded ring levers.
WOD - HAWK solo
1 Mile Run
15 Burpees
50 Walking Lunges
25 Air Squats
50 MedBall Thrusters 20#
25 Push Ups
25 Squats
15 Burpees
1 Mile Run
22:20 - last mile was miserable!
1000m row cooldown
SitUp - 25# slam ball - 2x15 + 2x10
Handstand Pushups - 3x5 - 2 ab mats
Tired. Went to Bluberry Hill to see Avenues play. late night

Sunday - Rest day. RomWod mini in am, then yardwork.

Monday, May 02, 2016

Back to reality

Monday - 20 cal air bike 1:40, bbwod warmup
Back Rack Sots Press 5x3 warmup - 3x3 @ 75#, 2x3 @ 85#
Snatch 4x2 70% - 115# - felt easy
Back Squat 5x3 80% - 235# - felt heavy today
Handstand Push-ups 6x4 strict for depth - 1 ab mat!!
Clean Pull 7x2 105% - 225#
Thruster EMOM 5min: 10 did 5 @ 115#, wrist were killing
WOD
Murph Test Run
1 mile
30 pull ups
60 push ups
90 air squats
14:05 - 20# vest on. 7:3x mile
CryoFreeze.

Tuesday - 500m row, bbwod warmup, hs shrugs, active shoulders. Dubs 3 x 30
Bar Muscle Ups - working on getting a second one. Did about 6 or 7 singles, close to a second.
Handstand Walk - practice. working on finding the balance point. Always falling to right.
Bench - 3x6 60# dbs
Walking Lunges - 8x40' 95#, last round with 20# vest
Tried some more double unders after, only getting 30 before tripping up.
Single Arm Rows - 3x8 @ 60# db
DB Curls - 4x10 @ 30# superset with
GHD SitUps - 3x20
CryoFreeze + forearm massage work.

Wednesday - Coach 5, 6. Class warmup, bbwod short warmup
Snatch Balance 7x2 55-65% - 115# fast drops, good punch on most
Tall Jerks 5x3 70% - 135# - had to dip, but worked on fast punch
Front Squat 5x3 85% - 200# - felt good, able to drive out of bottom better
Handstand Push-ups (Strict for depth 5x5 - superseted with cleans, had to use 2 abmats, blah.
Power Clean 7x2 80-85% - 155# felt decent, little rough on catch
Box Jumps (EOMOTM 10 30sec BJ, 30sec T2B)
EOMOTM for 10 minutes, 30s of box jumps (even minutes), 30s of toes to bar
WOD Red Hot Moon scaled up
4 rounds for time
14 10 Push press 135 115#
7 3-4 bar muscle ups
Row 500m
1 min Rest
19:41? Failed all of the bar mu attempts, shoulder was shot! scaled push press reps and weight.
CryoFreeze

Thursday - Pretty beat up and sore. Coach 6,7. RomWod warrior, broken up

Friday - Coach 5,6. Warmup with class, but nothing before started lifting.
Push Press 2, Push Jerk 2, Split Jerk 1, 5 sets - started right at 135#, then dropped back to warmup. 95#, 115#, 3@135#
Snatch 4x3 70% - 115#. Felt great. Decided to work up to heavy single. 135#, 145#, 155# - failed a couple tries, then hit it. Attempted 165 3 xs but failed right shoulder/arm everytime.
Back Squat 6x3 80% - 235#
Handstand Push-ups 4x7 - 2 ab mats
Clean Pull 5x2 110% - 245# - heavy!
WOD - Ring Ding Dong scaled up
AMRAP in 13 min
7 deadlifts 225#
7 weighted pull ups (strict) 45 Used 35#
50 double unders
4 + 14. Ouch. Most of the pull ups were not high enough.
CryoFreeze, and Mexican!

Saturday - Tired. 30 cal air bike (2:44, 2 mile) bbwod warmup
30 strict toes to bar - 6x5.... some felt better
Handstand walk practice - handstands facing wall, walk away. getting a little tiny bit better
Pistols - 5x5 - 5@20#, 5@25#, 5@35#, attempted 53#, only left leg, another set @35#, only 4 sets
WOD1
Team of Two - with Patrick
*one person working at a time
200 Double Unders - 50x2
100 Cal Row - 25cal x2
100 wall ball shots 20 - 25x2
100 OH Lunges 45 - 20, 20, 20
60 burpees to your plate - 10, 10, 10
60 V ups - 10, 10, 10
19:19 - good workout, row was rough, and wall balls hurt
WOD2
200m run 80% - 55sec
rest 1 min
400m run 80% - 1:43
rest 1 min
200m run 90% - 42sec
rest 1 min
400m run 90% - 1:32
rest 2 min
800m run - ~3:07
Total time - 13:02
Cryofreeze

Sunday - Yoga with mom. rest