Tuesday, May 30, 2017

Murph, Memorial Day, Thanks.

Monday - Memorial Day Murph - 53:20, did 5 rounds 20/40/60.... not best performance, felt under prepared, drained before we started. Turnout was great, Tony brought a HUGE flag to hang from his boom truck. I ran with Flag of Valor flag.
Completely spent after. Final run was tough, had to fight walking.

Tuesday - 500m warmup row, 3 rounds 200m run, 8 Russian kb swing, 5 pull ups
EMOM 12 min -
3 Deadlift - 135, 185, 225, 255, 275, 285
3 Deficit HSPU - 45+10 plates 1-3, 45+45thin plates 4-6
WOD - 3 Rounds
500m Row
12 Deadlift 225 195#
12 Burpee Box Jumps
11:59 - unbroken on all DL, stayed 1:55-2:00 on row
Double Unders - 3x50 unbroken then max in 4:00 = 214
Cryo, estim

Wednesday - Coach 5,6. more sore. slow warm up
7 Behind Neck Strict Press + 20 sec hollow hold
3x3 Dip Drive - 45, 95, 185 lol.
Push Press
5@ 80
4@ 95
3@ 115
3@ 115
2@ 125
1@ 135
Build to heavy - 155, 165 - failed twice.... ugh,
WOD - Narf
9 Pull Ups + 9 Thruster
15 Pull Ups + 15 Thruster
21 Pull Ups + 21 Thruster 95#
5:25 - butterfly pu felt better, thrusters broke 15?, last round 8,7,6.

Thursday - RomWod, Cryo, estim triceps

Friday - Coach 5,6. good warmup
3 rounds - 10 cossack squats + 50' single arm farmers carry each arm
Front Squat
On the 0:00… 3 Reps @ 45% 115
On the 1:00… 2 Reps @ 50% 130
On the 2:00… 1 Reps @ 60% 155
On the 3:00… 3 Reps @ 50% 135
On the 4:00… 2 Rep @ 55% 145
On the 5:00… 1 Rep @ 65% 165
On the 6:00… Rest
On the 7:00… 1 Rep @ 70% 185
On the 8:00… 1 Rep @ 75% 195
On the 9:00… 1 Rep @ 80% 205
From Minutes 10-20… build to a heavy single for the day. - 225, 235, 245, failed 255 twice.... that sucks
WOD - 4 Rounds
15 Calorie Ass Bike
18 Wallballs 20
15 Kettlebell Swings 53
12 Burpees
14:14 - broke wb in 10+8 all rounds, kb unbroken, pushed bike +60rpm
Cryo, Xover

Saturday - Most of warmup, 3min bike, stretch, 95, 115, 135 power snatch
WOD - "ADDERALL"
Part #1 – In a 10:00 Window:
Run 1 Mile - 7:41
Time Remaining, Max Clean and Jerks 135 - 13
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters - 3:38
Time Remaining, Max Power Snatches 115 - 20
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters - 1:21?
Time Remaining, Max Thrusters 95 - 27 (10+10+6+1)
60 Total Reps
WOD2 -
12 Strict HSPU
4 Rope Climbs
8 Strict HSPU
3 Rope Climbs
5 Strict HSPU
2 Rope Climbs
9:45 - Used 15# + ab mat, Did 1 "high" rope climb per round.
Finished with some muscle snatch 65, 75. Static back ext w/ 35# ball, static ghd holds 35# ball.

Sunday - Warpath workout day
130# stone to shoulder couple times
couple sumo style deadlifts, up to 305#

Tuesday, May 23, 2017

CF L2 in the books

Monday - Tired as FUCK! Went in to coach 7am, internet not working, forgot 7 was foundations...and gymnastics... ugh!
Warmup - 3 Sets
6 Single-Leg Lateral Box Step Ups (each side) - 20" box
50m Farmers Carry with 53# kb
Back Squat (waves)
Deload percentages this week. Complete these sets “On the 2:00”.
Wave #1
0:00… Set #1 – 6 Back Squats @ 60% 175
2:00… Set #2 – 4 Back Squats @ 65% 190
4:00… Set #3 – 2 Back Squats @ 70% 205
Wave #2
6:00… Set #4 – 6 Back Squats @ 65% 190
8:00… Set #5 – 4 Back Squats @ 70% 205
10:00… Set #6 – 2 Back Squats @ 75% 225
Wave #3
12:00… Set #7 – 6 Back Squats @ 70% 205
14:00… Set #8 – 4 Back Squats @ 75% 225
16:00… Set #9 – 2 Back Squats @ 80% 235
Felt HEAVY, legs sluggish.
WOD - 3 Rounds:
10 Power Cleans
10 Front Squats
10 Push Jerks
50 Double-Unders
Rx – 135 used 115# - 10:54 - dubs were a mess, tons of trips. Cleans were good, tried to do 6-7 then finsh and right into squats, last round was screwy.

Tuesday - Coach 5,6. Better planning, started earlier, still went couple min over
Quick track style warmup.
3 rounds
200m jog/run
7 kb swings 35#
5 pull ups
WOD - Helen
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53#
12 Pull-ups
9:09 - failed on pull ups, had to break way too much. started with butterfly but were too slow
Rnd1 - 1:20 run, 2:41 total
Rnd2 - 1:30 run, 3:07 total
Rnd3 - 1:40 run, 3:19 total
Gymnastic Practice:6:06
5 Minutes: - ~3 sets
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
5 Minutes:
A) 3 Inchworms
B) 3 Pausing Ring Dips – 1 second pause at top and bottom of each repetition.
5 Minutes:
Handstand practice
5 Minutes:
A) 5 Strict Toes to bar
B) 10 Pausing Hip Extensions (1 second pause at the top of each rep)
~3 sets each. Finished with some Xover sym
compex, cryo

Wednesday - Coach 5,6. Warmup 400m row, 2 rounds situps, squats
Activation - 7 behind neck strict press, bar
20 sec hallow hold + 10 sec handstand hold
Push Press - 5x3 - 95, 115, 125, 135, 155, attempted 160 failed after 2.
Overhead Squat - work to heavy 3 - 135, 155, 165, attempted 175, failed at bottom after 2.
On the Minute x 12 (3 Rounds):
A) 12 Double Kettlebell Front Rack Reverse Lunges 35#kb
B) 12 Deficit Pushups (stack plates)
C) 12 Dumbbell Box Step-Ups 35# kb
D) :40s Plank Hold (elbows)
compex

Thursday - RomWod short, Wyatt lift, estim, xover.

Friday - Coach 5,6. partial warmup,
3 Rounds:
8 Suitcase Deadlifts (each side) 35, 53, 53
10 Cossack Squats (5 Each Side)
4 Barbell Rollouts
Back Squat - Wave #1 – “On the 2:00”
0:00… Set #1 – 3 Back Squats @ 60% 175
2:00… Set #2 – 2 Back Squats @ 65% 190
4:00… Set #3 – 1 Back Squats @ 70% 205
Wave #2 – “On the 2:00”
6:00… Set #4 – 3 Back Squats @ 65% 190
8:00… Set #5 – 2 Back Squats @ 70% 205
10:00… Set #6 – 1 Back Squats @ 75% 225
Changing to “On the 90s”
12:00… Set #7 – 1 Back Squat @ 80% 245
13:30… Set #8 – 1 Back Squat @ 83% 255
15:00… Set #9 – 1 Back Squat @ 86% 265
From the 15:00 – 25:00, build to a heavy single for the day. 275, 285, 295, 300 failed...
3 Rounds, Not For Time:
15 Second L-Sit off Pull-Up Bar
20 Glute Bridges
25 Band Pull-Aparts
Then 1 round of 10 pull ups, 15 DB Bench 35#s, 20 GHD, 25 Back Ext, 200m 35# KB Carry
Cryo, Massage, Mexican, Margaritas!

Saturday - Felt a little rough, greens and cider, no pre shake or prewod
EMOM - Odd 3 Power Cleans, Even 3 Power Jerks
1 - 125#
2 - 135#
3 - 145#
4 - 155#
5 - 165#
6 - 175# - Felt pretty solid. Worked on no star fish, dropped under to partial squat better
WOD - 1200 Meter Run (5:47)
30 Box Jumps24
30 Wallballs 20 - 15/15
800 Meter Run
30 Box Jumps24
30 Wallballs 20 - 15/10/5
400 Meter Run
30 Box Jumps24
30 Wallballs 20 - 10/10/10
22:01 - box jumps took a lot out of quads, wall balls killed em.... SUCK!
5x8 curls 35#, some abs, and handstand walk practice/
estim

Sunday - Rest

Monday, May 15, 2017

L2 week

Monday - feeling sluggish, warmup xover
3 rounds - 20 hollow rocks + 20 superman rocks
3 rounds - 10 front rack box step ups + 10 Roll outs
Back Squat (SQUAT WAVES)
Set #1 – 3 Back Squats @ 80% 230
Set #2 – 1 Back Squats @ 85% 250
Set #3 – 3 Back Squats @ 80% 230
Set #4 – 1 Back Squats @ 88% 260
Set #5 – 3 Back Squats @ 80% 230
Set #6 – 1 Back Squats @ 91% 270
Set #7 – 3 Back Squats @ 80% 230
Set #8 – 1 Back Squats @ 94% 275
(went off script.... added 1@96% 285#. Planned on going for more, but it sucked....)
15-Rep Front Squat
Set #9 – 15 Front Squats @ 56% 165#
3 Giant Sets:
Max Strict Pull Ups - 13, 12, 12
20 Double Kettlebell Russian Swings 35#
20 Double Kettlebell Step Back Lunges 35#
20 Glute Bridges
Bonus - 50 Strict Press - 75#. Every break do 40 dubs. 12, 10, 10, 10, 8.
Cryo, Xover

Tuesday - Good warmup, then snatch warmup. Powers were good 95, 115, 125... 135 was awful, way out front, multiple fails. Finally got a couple good ones, but shoulder was smoked, not doing 135 wod
WOD -
AMRAP 3: - 1 round + 20 reps... felt sluggish and tired right away
10 Calorie Row
12 Power Snatches 95
Rest 3 min
AMRAP 3: - 1 round + 15 reps - felt better
10 Calorie Row
8 Power Snatches 115
Rest 3 min
AMRAP 3: - 2 rounds + 3 reps
10 Calorie Row
4 Power Snatches 125#
Minutes 0:00 – 6:00
A) 5 Swings – Ring Muscle-Up Swing Drill
B) 1-2 Muscle-Ups or 5 Strict Banded MU Drills - couple attempts, no mu
Minutes 6:00 – 12:00 - 3 -4 rounds
A) 3 Wall Walks
B) 15 Hip Extensions
Minutes 12:00 – 18:00
Ascending Ladder of Strict Ring Dips
10 GHD Sit-Ups, 3 Strict Ring Dips
10 GHD Sit-Ups, 6 Strict Ring Dips
10 GHD Sit-Ups, 9 Strict Ring Dips
10 GHD, 12 Strict Ring Dips - made it to 6 reps....
Cryo, Xover

Wednesday - Coach 5,6. Feeling worn. Did full warm, bike, samson, situps, squats, box jumps
3 Sets: 20-30s Wall-Facing Handstand Hold
6 Waiter Squats - 35, 35, 53
Push Press  -5x3 - 145# - third set got screwy and missed last rep, rest were fine, stayed in heels well
WOD - AMRAP 13:
55 Calorie Row - 2:43, slowed too much
55 Thrusters 95 - 10,9,8,7,6,5,5,5
55 Pull-Ups - butterfly sets of 4 or 3 to 30, then kip
55 Handstand Pushups
163 reps, 53 pull ups.... really disappointed didn't make it to the wall. Thrusters went better than expected, but not sure I like 10...1, too many breaks
Post - 3 Rounds: 50' single arm overhead kb carry 35# + 10 RDL 125#

Thursday - RomWod.

Friday - Coach 5,6. quick warmup3 Rounds
30s Wall Facing Handstand Hold
20s Superman Hold
20s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat (waves)
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 89% 225
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 92% 235
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 95% 240#
Set #7 – 10 Back Squats @ 80% 205#
WOD - 3 Rounds:
400 Meter Run
21 Burpees
9:14 - wore 20#vest.
Left for Cookeville!

Saturday - Level 2 Day 1

WOD - 21 - 15 - 9
OHS 115#
TTB

Sunday - Level 2 Day 2

WOD - 5x3 No hook Overhand grip Deadlift - 275#

Monday, May 08, 2017

Sunnnnnn burnnt!

Monday - Skipped the hollow/superman warmup
3 Sets, resting as needed between:
10 Front Rack Box Step-Ups - 45# empty bar
10 Barbell Rollouts
Squats - Wave #1
Set #1 – 5 Back Squats @ 73% 205
Set #2 – 3 Back Squats @ 78% 230
Set #3 – 1 Back Squats @ 83% 245
Wave #2
Set #4 – 5 Back Squats @ 78% 230
Set #5 – 3 Back Squats @ 83% 245
Set #6 – 1 Back Squats @ 88% 260
Wave #3
Set #7 – 5 Back Squats @ 83% 245
Set #8 – 3 Back Squats @ 88% 260
Set #9 – 1 Back Squats @ 93% 275
15-Rep Front Squat
Set #10 – 15 Front Squats @ 54% 160
Not gonna lie, was scared about these. But went better than expected, Middle wave was worst, last single was ugly. Took steady pace.
3 Giant Sets:
15 Single Arm Kneeling Dumbbell Presses 30# - had to break last 2 sets
15 Single Arm Dumbbell Row - 50#
100 Meter Single KB Front Rack Carry 53#
40 Banded Pull-Aparts
40 AbMat Sit-Ups
Sled Push - 400m-ish - 55# added then 400m sled pull - 55#

Tuesday - in early, good warmup
Minutes 0:00 – 5:00: Free Standing Handstand Practice - more than 5 min, not finding balance
Minutes 5:00 – 10:00: with vest
A) 5 Ring Rows
B) 5 Strict Ring Dips
Minutes 10:00 – 15:00: with vest
A) 5 Deficit Pushups (45+25plates)
B) 10 Pausing Hip Extensions
WOD -
AMRAP 4: 65 reps
27 Calorie Row
27 Burpees
27 CTB Pull-Ups
Rest 4:00
AMRAP 4: 62 reps
21 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4:00
AMRAP 4: 67 reps
15 Calorie Row
15 Burpees
15 Pull-Ups
194 total. Wore vest this time, c2b were singles, t2b were 2's, pu were 3's.
10 min recovery bike. Cryo, Xover

Wednesday - Coach 5,6. rushed warmup, row, box jumps, 20,15,12 situps/squats
WOD - ODD-OBJECT SPRINT
400 Meter Plate Run - 55# sandbag
200 Meter KB Farmers Carry 60# db's
400 Meter Plate Run 55# sandbag
200 Meter Sprint
8:56 - wore vest again. WAY worse, sandbag sucked, had to drop db 10 ft from finish, no air.
Big Clean Complex every 6:00 for 5 sets
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Press
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Push Jerk
High Hang Squat Clean + Hang Squat Clean (knee) + Squat Clean (floor) + Split Jerk
95#, 115#, 125#, 135#, 150# - better than last week, legs are spent.
Couple rounds of 5 pu/pu/as. Xover

Thursday - Romwod 0530, Xover, cryo

Friday - Coach 5,6. Rushed warmup, most of activation
3 Rounds, short transition between stations…
30s Wall Facing Handstand Hold
30s Superman Hold
30s Side Plank Hold (each side)
30s Front Rack Hold
Front Squat -
Set #1 – 3 Front Squats @ 82% 210
Set #2 – 1 Front Squat @ 87% 220
Set #3 – 3 Front Squats @ 82% 210
Set #4 – 1 Front Squat @ 90% 230
Set #5 – 3 Front Squats @ 82% 210
Set #6 – 1 Front Squat @ 93% 235#
Set #7 – 10 Back Squats @ 78% 200#
Felt heavy, left hip pinched. Feet weren't finding good position. Got better as it went
WOD - AMRAP 17:
20 Calorie Row
17 Power Snatches 75#
20 Box Jumps 24″
17 Wallballs 20#
3 rounds + 25. Paced too much, but stayed steady. broke 10+7
Cryo, Xover

Saturday - good warmup
Power Cleans - Pausing clean deadlift + power clean
105, 115, 125, 135, 145
Work to heavy - 155, 175, 185, failed 195, did another 185
WOD
800m run
30 Power Cleans 135
10 Bar over burpees
800m run
20 Power Cleans 155
20 Bar over burpees
800m Run
10 Power Clean 175
30 Bar over burpees
27:09 - cleans sucked today.....
Cryo - then worked on box all afternoon. CPR cert

Sunday - romwod

Monday, May 01, 2017

More Waves

Monday - Early flight, quick warmup no mobility
3 Sets, not for time:
8 Suitcase Deadlifts (each side) - 53# kb
8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg) - 35s
Squats - Wave #1
Set #1 – 5 Back Squats @ 70% 205
Set #2 – 3 Back Squats @ 75% 220
Set #3 – 1 Back Squats @ 80% 235
Wave #2
Set #4 – 5 Back Squats @ 75% 220
Set #5 – 3 Back Squats @ 80% 235
Set #6 – 1 Back Squats @ 85% 250
Wave #3
Set #7 – 5 Back Squats @ 80% 235
Set #8 – 3 Back Squats @ 85% 250
Set #9 – 1 Back Squats @ 90% 265
15-Rep Front Squat
Set #10 – 15 Front Squats @ 52% 155
Felt strong. Keeping hips under until last wave
3 Giant Sets, resting as needed between sets
20 KB Front Rack Reverse Lunges (35/25)
20 AbMat Sit-Ups
20 1-Arm Kneeling KB Presses (35/25, 10 each side)
20 Supermans
20 Double Russian KB Swings (35’s/25’s)


Tuesday - Thursday - Dallas, TX

Wednesday - Dropped in to North Plano Crossfit. Ran 1 mile to get there, then group warmup track style. New walk, ostrich walk, straight legs, forward bend brushing arms forward along feet
WOD -
400m Plate Run 45#
200m Farmers carry - 50# DB
400m Plate Run 45#
200m Sprint - 7:23?
Strength - Bergeron Big Ass Clean Complex
1 Set E:6 min x 5
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Press
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Push Jerk
Hang Squat Clean + Low Hang Squat Clean + Squat Clean + Split Jerk
3x115#, 2x135#
1 mile walk back to hotel

Thursday - Easy pace 3.1 mile run

Friday - Made it in town, headed home changed, went to gym.
Quick short warmup
Squats -
Set #1 – 3 Front Squats @ 80% 205
Set #2 – 1 Front Squat @ 85% 215
Set #3 – 3 Front Squats @ 80% 205
Set #4 – 1 Front Squat @ 88% 225
Set #5 – 3 Front Squats @ 80% 205
Set #6 – 1 Front Squat @ 91% 235#
Set #7 – 10 Back Squats @ 75% 190#
Half Wod -
500m Row
21 Power Snatch 95#
500m Row
21 Overhead Squats 95#
Headed out quick to Yo Salsa!

Saturday - Decent warmup, little slow
On the :30s x 16 (8:00 Total):
On each :00 – 2 Power Cleans @ 60% 125#
On each :30 – 1 Power Clean + 1 Push Jerk + 1 Split Jerk @ 60% 125#
WOD -
1 Mile Run
21 Kettlebell Swings
21 Goblet Squats
800 Meter Run
15 Kettlebell Swings
15 Goblet Squats
400 Meter Run
9 Kettlebell Swings
9 Goblet Squats
70# KB - 18:23 - felt good to push the run, kb swings unbroken, squats broke 11+10, 10+5, 9