Monday, July 31, 2017

GAMES WEEK!

Monday - Great warmup. Even tried practice run, 100m/5 snatch/100m
BTN Push Press x3 - 95, 125, 145# - last set was SKETCHY!!
Snatch - EMOM - 95, 105, 110# - smooth
WOD - 5 Rounds
400m Run
15 Power Snatch 75#
14:15 - snatch sucked wind, worked on hip contact and snap, but legs were smoked. run was slow
POST - 21-18-15-12-9
GHD situps
Back Ext
2x band pull aparts
Cryo

Tuesday - good long warmup, 5min air bike, 20 hollow/super, pull ups, 10 cal sprint
Back Squats - 10@210, 8@225, 6@240, 4@255, 2@265# - HARD AF! Legs are shot
WOD -
3 Rounds Beep Test (7 thruster 75#, 7 pull ups, 7 burpees)
50 Cal Row
3 Rounds Beep Test
50 Cal Row
3 Rounds Beep Test
18:48 - slower than in december.... disappointed, blood blister rt hand
10 min bike cool down
Lt knee pain,


Wednesday - Coach 5,6.

Thursday - 2017 Reebok CrossFit Games!

Friday -

Saturday 

Sunday - 

Tuesday, July 25, 2017

Comeon push harder, dig deeper

Monday - half a warmup, bike
Back Squat
10 @ 200
8 @ 215
6 @ 230
4 @ 245
2 @ 260 (failed second, did 2x1)
WOD -
21 – 15 – 9:
Alternating Dumbbell Snatches 50#
Calorie Row
Directly into…
21 – 15 – 9:
Box Jump Overs 24″
Pull-Ups
10:26 - db snatch felt great, butterfly pu were off, rhythm not right
POST - Power Snatch - 135, failed 140 miserably.
Cryo

Tuesday - Not feeling great, tired, wore out. 5 min bike warmup.
2 Rounds - 10 GHD, 10 Back Ext, 10 cal bike, 10 lunge stretch
Strict Press - 30# - 12 max set. Then 7x4. Added curls and tri ext.
DB Bench - 4x8 50#, Back Rows 4x8 50#

Wednesday - Coach 5,6. Good full warmup
5x3 - Split jerk Strict press - 45 ,65, 85
5x3 - Jerk Balance - 45, 75, 95
Split Jerk - 115, 135, 145, 155, 165, 175, 185, 195, 205, 215 failed 2xs
Accessory
2 rounds
7 Ring Rows (pause)
14 Kneeling Strict press 30#
21 Glute Bridges
then, 2 rounds
10 Barbell roll outs
20m single oh kb carry each arm
30 low band rows
cryo

Thursday - No pressure, low intensity day.
Romanian Deadlift - 5 Rep - 95#, 145#, 195#, 225#
Sumo Deadlift - 7 Rep - 135, 225, 275# - not bad, awkward
Deadlift - 9 Rep - 135, 225, 275# - strained back a little.
Wodish - 800m kb carry
100m farmers, 100m front rack, 100m Rt farmers/Lft front rack, 100m switch.
Paused at 400m, then continued. (4:04 second 400m)
cryo

Friday - Coach 5,6. 2 rnds, then barbell warmup 0500, more moving warmup at each station 0600.
4 min bike warmup + some extras, barbell short warmup
Open Benchmark
AMRAP 20:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups
272 reps, 1 more than last time. 15+15+10+10 wb, dubs unbrkn, steady bj (may have done 10 extra according to emily), ttb 5 then 3's, had to stop and get tape, wasted 1min at least. TTB were better after a long break though. C2B were all singles slow, sucked. had to dig on burpees, Singles on cleans, then 5+7 on jerks, dropped bar with 5 sec left....
6 laps walking cooldown.

Saturday - goodish warmup
Alt EMOM - 2FS, 4 BS @ 190# - felt better than expected
WOD - Partner w Patrick
10-9-8-7-6-5-4-3-2-1 Squat Clean 135#
100m run
Broke up cleans, wasn't supposed to, mistake.

Sunday - Clean and gym work. Paint, remodel.

Tuesday, July 18, 2017

That was a deload week???

Monday - Good warmup.
Snatch - Power + OHS + Snatch - 95, 105, 115# x 3 rounds - felt better as it went on
Back Squat - 10@ 195, 8@205, 6@225, 4@235, 2@250# - AWFUL!!! Left knee was hurting, left hip was pinching. Legs were shot....
WOD - 27 - 21 - 15 - 9
Cal Row
KB Swing 53#
OHS 75# - 15+12, 12+9, 9+6 or 15 cant remember, 9
Completely drained...
Cryo. Tried estim, locked up left quad, vmo. hurt.

Tuesday - Slow this morning, tired
Warmup - 2 min bike, 200m jog, track warmup. DL - 135, 185, 225, 275, 295
WOD -
Part 1 - 5min
600m run then amrap
12 DL 185#
12 Bar facing burpees - 2 rounds + 2or4? - 50
REST 5min
Part2 - 5 min
400m run
9 DL 225
9 bar facing burpees - 2 rounds + 12 - 48
REST 5 min
Part3 - 5 min
200m run then amrap
6 DL 275#
6 bar facing burpees - 2 or 3 rounds + 9 - 45
OUCH - 143 total.
Cryo

Wednesday - Coach 5,6. Sluggish warmup.
WOD -
2000m Row
150 Double Unders
10 Rounds Cindy
21:47 - 7:54 row, dubs were a mess, butterfly pu, broke pu 5+5 until last 2 rnds 5+3+2.
Post - 2 rnds - 3 strict 20# pull ups + 3 strict hspu "attempts"
2 rnds - 3 strict 20# ring dips + 3 Inch worms
HS Walk box pike around the world
cryo

Thursday - rest

Friday - Coach 5,6. Couple rounds warmup, 40 on 20 off, 8 push up, situp, squat.
Squat - Alternating EMOM - 2 Front. 4 Back @ 180# HEAVY! felt rough.
WOD - 8 min AMRAP
3 Thruster
3 Toes 2 Bar
6/6, 9/9, 12/12, 15/15
100 reps (10 thrusters in rnd of 18)
4 rounds
:30 sec right plank, left plank, center plank.
Cryo

Saturday - Track day. 400 jog, mini warmup.
3 Rounds
400m run
1 round DT each
Then - Team 800m burpee broad jump
Then 100m Lunges 20# slam ball and bleacher stairs
Handstand Walk practice

Sunday - 

Monday, July 10, 2017

Long road

Monday - Need a break, but went in anyway. Good warmup
Power Snatch + OHS + Squat Snatch - 4 Rounds - 95#, 105#, 110#
Mini-WOD - 3:45
21 Wall Balls
18 Cal Row
15 Box Jumps
12 KB Snatch 50#
Did some muscle up drills, xover sym
Cryo

Tuesday - Felt better. half preworkout. Good warmup.
200m overhead empty bb carry. brutal
Handstand walk practice. 20-25 mins. actually started improvement! made it 6-8ft
Strict Pull Ups - 4 rounds 1:00 on/1:00 off. 18,13,11,11
WOD
part1 - 21-15-9
KB Swing 55#
TTB
Rest 1 min (5:57?)
12 - 9 - 6
Burpee Box Jump Overs 30"
HSPU
12:49. burner. TTB were bad, struggled to keep 2's
xover.

Wednesday - Coach 5,6. Good fast warmup
Deadlift - build to heavy 3rep - 135x10, 185x6, 225x4, 275x3, 315x3 struggle, 335 didn't move.
15-12-9-6-3 Romanian Deadlifts - 135, 155, 175, 185, 205
15 GHD per round
Did some other random something. Came back to shadow coach liz in evening. Did some hs walk practice. Cryo

Thursday -Rest, rest, rest

Friday - Coach 5,6. good warmup fast
3 Position Clean and Jerk - Set #1 – 1 Complex @ 50% of 105
Set #2 – 1 Complex @ 55% 115
Set #3 – 1 Complex @ 60% 125
Set #4 – 1 Complex @ 65% 135
Set #5 – 1 Complex @ 70% 145
Set #6 – 1 Complex @ 70% 145
Set #7 – 1 Complex @ 70% 145
WOD - 3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches 95#
22:15 - really worked on good ttb this time. Took it easy on run. Forearms were smoked, core smoked. broke snatch 2-3 times. Started ttb with 6or7 each rnd.

Saturday - half xover, bike and row warmup
WOD - In Teams of 2…(Emily)
AMRAP 20:
5 Front Squats 165#
15 Plate Hops*
15 Calorie Assault Bike
12 rnds + 18 reps - holy crap the bike killed me. squats felt ok
WOD2 - 2 rnds
200m burden run
10 wallball ghd
10 wallballs
10 wallball pull ups
Completely drained.

Sunday - Dead. Got my grill, bbq everything. 

Wednesday, July 05, 2017

Hasta Luego Mexico

Monday - Mexico

Tuesday - Return trip - dead tired

Wednesday - Coach 5,6. Slow return. Good warmup
EMOM12 - Power Snatch + OHS + Snatch
4 Rounds - 75#, 95#, 105#
Isabel - 115#, 4:19
Post - 3 Rounds
20 95# reverse lunges
20 35# double KB swings
20 30# weighted sit ups
Cryo

Thursday - Good warmup. 3 rounds 5 pu, 10 pu, 15 sq +20# kb
5 front squat + 5 push press + 5 thruster - 95#
3 front squat + 3 push press + 3 thruster - 105#
2 front squat + 2 push press + 2 thruster - 115#
5 min work to heavy Front Squat - 135, 185, 225#
5 min work to heavy Push Press - 135, 155, 165 failed, 160#
5 min work to heavy Thruster - 135, 155, 165#
WOD - 10 min EMOM
5 Thruster - 80, 85, 90, 95, 105#
200m run
POST - 3 rounds
10 kneeling strict press each arm 25/30#
15 Romanian Deadlift - 95#
20 hollow rocks
25 glute bridges.
Cryo. Back on left side tweaked during push press

Friday - Coach 5,6. 3 rnd :40 slow, :20 fast + 8 pushup, 8 situp, 8 squat
Clean Pull + High Hang Squat Clean + Low Hang Squat Clean - 5 sets building
135, 155, 175, 185, 190#
WOD - 3 rounds
75 double unders
50 Air Squats
25 Cal Row
11:44 - 1st round unbroken, then major breaks 3+
Post - Sled Drags
2x 3:00 on, 3:00 rest - 45# plate
2x 2:00 on, 2:00 rest - 2x45# plates
2x 1:00 on, 2:00 rest - 2x45#+25#plate
Cryo, compex

Saturday - Really feeling sore. good warmup
Tall Jerks 3x3 empty, 3x3 75#
Jerk Drives - 135, 155, 175, 185, 195 felt crazy heavy
Split Jerks - 95, 135, 155, 175, 185, failed 195, no power, shoulders tired
WOD - Teams of 3 (patrick, emily)
100 Cal air bike
75 Power Snatch 115
15 Rope Climb
100 Cal Air bike
75 Power Cleans 135#
15 Rope Climbs
24:46 - barbell work was super slow, singles.
Post - 800m jog
Handstand walk practice.

Sunday - Track WOD. Mini stretch warmup
16 Rounds - 200m @ mile pace + 100m jog - 24:46 total time
Coaches meeting, gymnastic work, rib is out, back in pain.