Tuesday, March 28, 2017

Moving On

Monday - Planned on redoing, but decided recovery from 17.5 was too long, so screw it.
EMOM 10 - 5 Scap retractions + 5 Strict Pull Ups
WOD - AMRAP 13:
15 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rx – 135# - 4 rounds + 5.
CoolDown - 10 min row - Easy, 2341m

Tuesday - Good warmup
Front Squat - On the Minute x 9:
Minute 1 – 3 Reps @ 50% 135
Minute 2 – 2 Reps @ 55% 145
Minute 3 – 1 Reps @ 60% 155
Minute 4 – 3 Reps @ 50% 135
Minute 5 – 2 Reps @ 55% 145
Minute 6 – 1 Reps @ 67% 175
Minute 7 – 3 Reps @ 50% 135
Minute 8 – 2 Reps @ 55% 145
Minute 9 – 1 Reps @ 72% 185# - Really worked on Chest up, upright squat
WOD -
10 Front Squats 95#, 50 Abmat Sit-Ups, 100 Double-Unders
10 Front Squats 95#, 40 Abmat Sit-Ups, 80 Double-Unders
10 Front Squats 95#, 30 Abmat Sit-Ups, 60 Double-Unders
10 Front Squats 95#, 20 Abmat Sit-Ups, 40 Double-Unders
10 Front Squats 95#, 10 Abmat Sit-Ups, 20 Double-Unders
First set of dus were HORRIBLE! Threw rope. Got pissed, but finished with more intensity... 11:00.
CoolDown - 10 min easy bike
Cryo, Xover. Late night

Wednesday - Coach 5,6. Sluggish. No real warmup.
E90 sec - 7 Rounds
7 Bar over Burpees
3 Hang Power Cleans - 95, 115, 135, 155, 155, 165, 170# - last 2 sets pretty ugly.
WOD - 5min
2 Rounds
5 Strict Pull Up (weighted vest)
10 Handstand Push Ups
15 Sit Ups
Then 100 dubs. Remaining time, Max Cal Row - 14 Cals
Rest 5 min.
Repeat - 2nd round - 19 Cals. 2nd round dubs went much better
KLaser,

Thursday - Rest.

Friday - Coach 5,6.
Bottoms Up KB Press - did with all 3 classes. 35#, 53 almost with R, not close on L
WOD -
30 - 20 - 10
Burpee
KB Swing 70#
6:23 - really pushed burpees. KB - 15.11,4; 12,8; 10 I thnk.
5 min easy recovery row
500m Row max effort - 1:37 - quads were destroyed.
Cool down. Cryo

Saturday - RockTape FMT - Functional Movement Taping Basic-
AWESOME course.

Sunday - Decided to sign up for second day, FMT Performance. Even better.

Monday, March 20, 2017

Finally, Open 17.5!

Monday - Decided to re-test. Still goal of 30. Different plan. Full warmup
17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
23 reps. Still no good. Little slower on times. DLs - started with sets of 6. still had to drop to singles, might have taken more out, or just still tired. WBs went smooth, 10!. Row felt fine, about the same. HSPU - not sure what happened, got 1 no rep, wasn't feeling great, more fatigued than expected. Started with sets of 5....
5 min cool down row. Cryo.

Tuesday - Felt like crap. Wrist, shoulder, back all wrecked. Stayed home, did Romwod and Xover.

Wednesday - Coach 5,6.
Messed with DB thrusters, 50# gonna suck.
WOD - 3 Rounds
14 Cal Bike
15 Strict PU
9 Burpees
9:04 - really had to break pull ups.
Post - 20 min row
at 16, 12, 8 and 4 - stopped to do 5 inchworms, 10 Samson stretch, 10 RBM, 20 Air Squats. 3500m
Cryo, KLaser

Thursday - Rest. Did ab work with Wy, Cryo, Xover, then some bike spinning/movements

Friday - Coach 5,6. Followed warmup. Wrists are throbbing.
WOD - Open 17.5
10 Rounds:
9 Thrusters 95#
35 Double-Unders
15:06? - not as well as planned, broke all 5/4. Dubs were a mess.

Saturday - Good warmup,
3 Rounds - 2 min each
1 - 30 Cal Row
2 - 20 TTB
3 - 10 Power Clean 135#
Ugh. Last week of Open. Potluck

Sunday - Rest, RomWod, Xover, Easy bike

Tuesday, March 14, 2017

Open Week 17.4 feeling good

Monday - Nervous and anxious! Good Warmup.
Overhead Squat 2sec Pause - 135, 155, 175, 185# felt strong and solid
Snatch Balance - 95, 115, 135, 155, 175? may have failed this cant remember.
Pause Snatch (at knee) + Full Snatch - 95x2, 115x2, 125#
Ran through a couple rounds 4 C2B + 3 Snatch 95#.
Then 2 rounds of 3 C2B + 2 Snatch 115#.
Felt confident about getting through 135! Went same time as Patrick again.
WOD - CrossFit Games Open 17.3
Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches 95#
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches 135#
*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches 185#
71 Reps. Missed completing by 1 reps, had 1 failed rep. All the snatches felt way better and more solid, pretty happy. Really wanted to finish. Went 3+3, 6. 3+3, 3+3

Tuesday - Warm up
Handstand Walk Practice - HOLY CRAP!!! Made it farther than ever before. Felt solid and balanced. Controlled the walk!
WOD -
80 Double Unders
40 Cal Row
20 HSPU Wall Balls (first 2 rounds)
15:54 - did hspu last round.
Conditioning -
10 Min EMOM
40 Sec on Air Bike
10 Bar Over Burpees
Cryo, Xover

Wednesday - Coach 5,6. Burgener warmup. 5 min easy spin on bike. No real warmup
Deadlift - 10x135#, 10x185#, 6or8x225#, 3or5x275#, 2or3x325#
WOD - 4 Rounds
min 1 - 15 Front Squat - 135#
min 2 - 20 GHD Sit Ups
min 3 - Max Cal Row
min 4 - Rest
Cals - 21, 20, 19, 20 = 80 total.
5 min cool down on bike.
KLaser at Rodneys.

Thursday - Active Recover - bike etc. Cryo, Xover

Friday - Coach 5,6. Good warmup, followed B
WOD - Open 17.4
13-Minute AMRAP:
55 Deadlifts, 225#
55 Wall-Ball Shots, 20#
55 Calorie Row
55 Handstand Push-ups
191 reps - 26 hspu. couple no reps on WB, and probably 4 no reps on hspu. Not sure what happened, heels weren't high enough. Missed goal of 30... DL - sets of 5, had 1 round of singles? Got heavy at 25-30. WBs were a mess, got some no reps, numbers got off, just pieced it together. Row felt fine. HSPU - heels weren't getting high enough, not sure if hands were too wide or pad compressed,
Little cool down. Cryo, Xover, RomWod

Saturday - Short warmup, short wod, then judging etc. Glutes on fire
WOD
EMOM x 20:
Minute 1 – 14 Calorie Row
Minute 2 – 45 sec Double-Unders
Minute 3 – 5 Strict Pull-Ups + 15 AbMat Sit-Ups
Minute 4 -10 Barbell-Facing Burpees
Good shakeout. Made it to Cryo barely.

Sunday - Rest. Judged 2 rounds, did some air bike, kb swings, push ups, etc. Xover, RomWod, glutes still lit!

Wednesday, March 08, 2017

Open 17.3 is......cards?

Monday - Re-Test! Lowered bars, trying to use better technique, stay hollow longer
Worked technique, real good warmup.
WOD - 17.2
2 Rounds
50ft Front Rack walking lunge 2x50# dbs
16 TTB
8 Power Cleans 50# dbs
Then 2 Rounds
50ft Front Rack Walking Lunges 2x50# dbs
16 Bar Muscle Ups
8 Power Cleans
116 reps - 4 bmu on second round. failed last 2 reps with 30 seconds. Frustrating... but still better.
8+8 ttb, direct from cleans to lunges, 6+4+singles second ttb. Singles on bmu.
Cool down on bike.
KLaser. Cryo

Tuesday - warmup, Shoulder is really sore
Push Press - 5x5 building - 95#, 115#, 135#, 155# failed last rep.
WOD - On the Minute x 16 (4 Rounds):
Minute 1 – 15 Calorie Row
Minute 2 – 15 GHD Sit-Ups
Minute 3 – 12 Assault Bike
Minute 4 – 15 Kipping HSPU - 35 strict press (5-7)
Cryo, Xover

Wednesday - Coach 5,6. Decent warmup
Deadlift - 2" deficit - 135x5, 185x3
Also, attempted squats with kb belted, elevated on boxes. 5x70#, 3x140#
WOD Part #1
AMRAP 6:
42 Double-Unders
30 Wallballs 20
18 Toes to Bar
… Rest 5:00…
WOD Part #2
AMRAP 6:
21 Double-Unders
15 Wallballs 20
9 Toes to Bar
Rnd1 - 1+77 reps... wb 25/5; 12/10/8. TTB broke random, dubs were a mess
Rnd2 - 3+36 reps... wb unbroken, dubs
KLaser.

Thursday - Rest. Cryo, Xover, eStim... shoulder hurts

Friday - Coach 5,6. Most of warmup.
Pause Overhead Snatch - 135, 155, 175# felt solid
Snatch Balance - 95, 115, 135, 155, 175# - dropped first time, but got second PR
Snatch Pull + Snatch - 95, 115.
WOD - CrossFit Games Open 17.3
Prior to 8:00, complete:
 3 rounds of:
 6 chest-to-bar pull-ups
 6 squat snatches 95#
 Then, 3 rounds of:
 7 chest-to-bar pull-ups
 5 squat snatches 135#
*Prior to 12:00, complete 3 rounds of:
 8 chest-to-bar pull-ups
 4 squat snatches 185#
68 reps. 4 snatches short....
Missed the cool down.... bah

Saturday - Partial warmup
Short WOD -
21 Cal Row, 15 Power Cleans 95#, 9 Bar Facing Burpees
21 Cal Row, 15 Front Squats 95#, 9 Bar Facing Burpees
21 Cal Row, 15 Push Jerks 95#, 9 Bar Facing Burpees
(stopped there, supposed to go back down FS then PC). 8:22 ish.
Open Judging etc. Long day

Sunday - Rest, Xover, soccer, RomWod