Monday, February 27, 2017

Aftermath....Next Up 17.2

Monday - Seriously considered redoing the wod... Got in and Patrick had redone, worse, and puked.
Primer – 3 Sets with an empty barbell. Rest 30-60 seconds between sets.
1 Hang Muscle Snatch (pockets)
1 Hang Muscle Snatch (knee level)
1 Hang Muscle Snatch (mid-shin)
3 Behind the Neck Push Jerks - Felt a little weak in shoulder
E90sec x 7  x3 - 3 Position Power Snatch)
Set #1, On the 0:00… 40% - 65#
Set #2, On the 1:30… 50% - 70#
Set #3, On the 3:00… 55% - 80#
Set #4, On the 4:30… 60% - 95#
Set #5, On the 6:00… 65% - 100#
Set #6, On the 7:30… 65% - 105#
Set #7, On the 9:00… 65% - 115#
2 sec Pause OHS + OHS - work to heavy
95, 135, 155, 175# - stabilizing overhead painful on shoulder. Snatches out front cause pain.
WOD - Matterhorn” Part 1 – AMRAP 4: - 3+40
30 Double-Unders, 15 Power Snatches 75#
Rest 4:00
“Matterhorn” Part 2 – AMRAP 4: - 2+31
30 Double-Unders, 12 Power Snatches 95#
Rest 4:00
“Matterhorn” Part 3 – AMRAP 4: 2+10
30 Double-Unders, 9 Power Snatches 115#
396 total reps. All but 2 sets unbroken dubs, Should was definitely tender and painful.
Cryo, Xover, Estim shoulder sore

Tuesday - late start, rushed working on Open leaderboard. Most of warmup, litle jog, nice out
EMOM 10 Power Clean + Hang Squat Clean
Set #1 – 50% - 105#
Set #2 – 55% - 115#
Set #3 – 60% - 125#
Set #4 – 65% - 135#
Set #5 – 70% - 145#
Sets #6-10 (5 total) – by feel. 155#, 165#, 175#, 185# (starfish), 190# not bad
WOD - 3 Rounds:
400 Meter Row
21 Hang Power Cleans 115#
18 Front Rack Step-Back Lunges 115#
15 Barbell-Facing Burpees
17:17 - racing with Patrick, he won. Easy row (2:00 pace), HPC-11+7+3, 10+8+3, 8+8+5. Lunges - 18, 10+8, 10+8.
POST - 4min easy bike + 10 GHD + 10 Hip Ext; 4min easy row + 10 GHD; 4 min easy bike + 10 GHD + 10 Hip Ext.
Cryo, eStim

Wednesday - Coach 5,6. Mini warmup. Not feeling it.
WOD - 4 Rounds
Min1 - 7 DL + 7 BJ - 225# did 185#
Min2 - 15 Kip HSPU 12 Seated DB Strict Press 30#
Min3 - 7 C2B + 7 TTB did 5 c2b + 5 ttb
Min4 - 15 Cal Row
6 min air bike cooldown. Saw Rodney, going to try laser tomorrow

Thursday - Rest. Laser at Rodneys, lunges, tape, Xover.

Friday - Coach 5,6. Warmed up during 6, half way ready to attempt 17.2
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
108 reps. 3 Rounds + 30ft... Made it through all 16 bmu, which is a plus. But need to go faster, less breaks in between.
Cryo, Xover

Saturday - Warmup
3 Rounds, Rotating Stations every 2:00:
Station 1 – 30 Calorie Row
Station 2 – 10 Clean and Jerks 135#
Station 3 – 100 Double-Unders
Cleans got heavy, had to break up too much. Dubs were messy
17.2 judging.

Sunday - Rest, Xover, Estim

Monday, February 20, 2017

CF Open 2017 Week #1

Monday - Tired from late game. Good warmup. No Pre
WOD - AMRAP 14:
75 Wallballs (20/14)
60 Calorie Row
45 Alternating Dumbbell Power Snatches (50/35) - 50# right, 35# left, clean+strict press
30 Chest to Bar Pull-Ups - Strict PU
209 reps (1 rep short of full round)
Post WOD - 6 Sets, Not For Time:
10 Meter Dumbbell Front Rack Walking Lunge 50#’s
10 Toes to Bar
Rest as needed between sets
10 min air bike cool down
Cryo, Xover

Tuesday - Slow easy warmup, not full. Antoinette showed up
WOD - “Nutcracker” – Part #1
AMRAP 3:
3 Power Cleans Deadlifts
3 Front Squats Hang Power Cleans
3 Push Jerks Front Squats
Rx – 115#
Rest 3:00
“Nutcracker” – Part #2
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 135#
Rest 3:00
“Nutcracker” – Part #3
AMRAP 3:
Power Cleans Deadlifts
Front Squats Hang Power Cleans
Push Jerks Front Squats
Rx – 155#
142 reps total.  6+5, 5+4, 3+7.
WOD2 - On the 2:30 x 4 Rounds (10 Minutes)
5 Barbell-Facing Burpees – Slow Pace
5 Barbell-Facing Burpees – Medium Pace
5 Barbell-Facing Burpees – Sprint Pace
This was FUN. Started really slow, ended really fast!

Wednesday - Coach 5,6.
WOD -
50 Calorie Assault Bike
125 Double-Unders
2,000 Meter Row
125 Double-Unders
50 Calorie Assault Bike
20:41 - dubs sucked, ass bike sucked. Row was ok, ~8 min
Stretch cool down.

Thursday - Rest, RomWod, Cryo, Xover.

Friday - Coach 5,6 - worked on open movements, test runs etc.
Screwed around an hour or so, then decided to do the Open wod......dumb
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
50# db, 24" box. 19:59..... 1 sec to spare. Quads went fast, lungs followed. If I could do it over, go slower on the burpee box overs. Take a breath at the top of each one. Going fast on these smoked me for the rest. Had to break snatches up WAY too much, sets of 10, 8, and even a couple 6....
Cryo, aspercream, estim, heat pad. Back is lit up!

Saturday - Short warmup. Getting something in before CHAOS.
Every 3:00 x 7 Rounds:
30/20 Calorie Assault Bike
8 Toes to Bar (strict)
Finished each round with ~50sec.
5 Rounds, every 2:00
Pausing Front Squats + Kipping HSPU
Set #1, On the 0:00 – 3 Pausing Front Squats 60% - 155
Set #2, On the 2:00 – 3 Pausing Front Squats 63%  - 160
Set #3, On the 4:00 – 2 Pausing Front Squats 66% - 175
Set #4, On the 6:00 – 2 Pausing Front Squats 69% - 185 (whoops, heavy)
Set #5, On the 8:00 – 2 Pausing Front Squats 72% - 185
Finished and started demo standards and get heats going for 17.1

Sunday - Rest recovery. RomWod, Xover, Soccer, played keeper for Ys team.

Tuesday, February 14, 2017

Shoulder daze are here again

Monday - Warmup
WOD1 - Jackie
1000m Row  (3:31)
50 Thrusters - Single arm 30#
30 Pull-ups (strict)
9:53 - multiple breaks on thrusters, and tons on pull ups.
WOD2 - On The Minute x 10 (5 Rounds):
Even Minutes – 3 TTB, 2 CTB Pull-Ups, 1 Bar MU 5 Bent over Rows 53#kb
Odd Minutes – Power Snatch (5-4-3-2-1) - Single Arm, 30, 35, 40, 45, 50#
CoolDown - With a running clock, 9:00 Recovery Effort – conversational pace.
Every 90 Seconds, complete “X” amount of Double-Unders - 44, 56, 48, 32, 54...

Tuesday - Most of warmup, xover warmup at home
WOD1 - Diane -
21 - 15 - 9
Deadlift 225#
HSPU - 35# bent over kb rows
5:33 - after did 30 single arm seated strict press 30# db
WOD2 - 4 Rounds:
1:00 – Max Calorie Row - 20 each
:30s Rest
1:00 – Max Barbell-Facing Burpees - 15,15,15,16
:30s Rest
4 Supersets, resting 1-2 Minutes between:
:15s L-Sit Hold, on parallettes
15 AbMat Sit-Ups
Cryo, Xover Sym.

Wednesday - Coach 5,6. Did some swings from the bar caused a lot of pain
WOD - 40 Clean and Jerks (135/95)
*At the top of each minute, complete 4 TTB. This includes the first minute
4:57, cleans might cause some pains... Did V-Ups not ttb.
Front Squat - 7 min work to heavy triple (3 rep) - 135, 165, 185, 215#
Bonus WOD - 4 Sets, resting 1:00 between:
10 Step-Back Lunges (115/80) used 95#
12 Alternating Dumbbell Power Snatches 50#
15 Box Jump Overs 24"
12:42 - so much for a deload
Saw Rodney, popped shoulder

Thursday - Rest. Xover, 100 lunges. Cryo

Friday - Coach 5,6. Good warmup
Clean Pull - 2 sec pause at knee
Set #1 – 80% - 185#
Set #2 – 90% - 195#
Set #3 – 100% - 215#
Set #4 – 105% - 225#
Set #5 – 110% - 235#
WOD - 5 Rounds for Max Reps:
1:00 – Row for Calories
1:00 – Power Cleans 135#
1:00 – Barbell Facing Burpees
1:00 – Rest
224 reps (11 more) - 23,10,17 - 21,10,14 - 20,9,15 - 20,10,14 - 19,9,13
Cryo, xover

Saturday - Most of warmup, feeling slug
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 4 Front Squats @ 70% 180#
Odd Minutes – 8 Back Squats @ 70% 180#
125 Dubs, 3min easy air bike, 15 GHD situps
100 Dubs, 3 min easy bike, 20 GHD situps
75 Dubs, 3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps
3 min easy bike, 20 GHD situps

Sunday - Rest. RomWod, Xover, 120 lunges

Friday, February 10, 2017

F*$% this @#$ $%^ !^%$

Monday - Good warmup, little sluggish
OHS - 2 sec pause in bottom, 5 min work to heavy - 135, 155, 185, 205 failed attempt on way down
Snatch Balance - 5 min work to heavy - 135, 155, 165 failed to lock, dropped forward, started to feel sharp pain in left scap
Snatch - EMOM
3 Reps @ 67% of 1RM - 110#
2 Reps @ 70% of 1RM - 115#
1 Rep @ 73% of 1RM - 120#
3 Reps @ 70% of 1RM - 115#
2 Reps @ 73% of 1RM - 120#
1 Rep @ 76% of 1RM - 125#
1:00 – Rest
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% of 1RM - 130#
2 Reps @ 80% - 135# - worked on being more patient, bar in hips way better
WOD - 21 – 15 – 9
Squat Snatch (95/65)
Chest-to-Bar Pull-Ups
Attempted.... snatch were hurting shoulder, then c2b caused more pain. Got bad had to stop.
Did double unders before leaving EMOM - 5x50
Went to see Rod, shoulder very weak to resistance test, believes possible tear. Ibu

Tuesday - Rest still in pain. 250 lunges and RomWod, estim

Wednesday - Coach 5,6.
Alternating on the Minute x 12 (6 Rounds):
Even Minutes – 3 Front Squats @ 70% 180#
Odd Minutes – 6 Back Squats @ 70% 180#
WOD - 3 Rounds with a running clock (18:00 total)…
Minutes 0-2 – 30 Kettlebell Swings 53#
Minutes 2-4 – 30 Wallballs 20#
Minutes 4-6 – Max Ring Muscle-Ups Strict MU Drill
Little bit of pain. Did kb, unb, unb, 25+5, wb unb, then 20+10, 15 strict pulls each
Cryo and Normatec for legs. Xover

Thursday - RomWod x2, Xover, estim

Friday - Coach 5,6, semi good warmup
AMRAP 18:
30 Push Jerks (95/65) Lateral raises 10#kb
30 Box Jumps 24" 30"
30 Toes to Bar V-Ups
30 Calorie Row
2 rounds + 15 reps (did kb strict press also 15 second round, 15 third round)
Conditioning - Alternating EMOM x 12 (6 Rounds):
:40s – Bike for Calories - 62 total (~10-11 per)
:40s – Max Double-Unders - 49, 35, 49, 58, 60, 36
Cryo, Xover, estim

Saturday - most of warmup
Front Squat - 2 sec pause - 135, 185#, 225#, 245#, attempted 255 failed
Clean complex - 135, 155, 175#
Squat Clean - 175#, 185#, 195#, attempted 205# 3 time, all fails
WOD - 5 Rounds:
20 Calorie Assault Bike
10 Dumbbell Burpee Box Step-Ups 50#'s to 24″
7 Squat Cleans 135#
30:57 - HOLY! This sucked hard!
Post - EMOM 10 mins
15 GHD Sit Ups
:30 sec max strict pull ups
10 reps each round = 50 total

Sunday -  Rest. Xover? 200 lunges