Some tests

Tests-

1) 10 minutes to establish a 1rm Push Press.
Me-190, FL at 195 w/:30 to go...
Tiff: 125, FL at 135 and 130

2) 20 total minutes to:

-Establish a ME UB set of Double-Unders.
Me-51
Tiff-58
-Row 1k
Me- 3:46
Tiff- 4:26

-Establish a ME UB set of Pull-ups.
Me-21
Tiff-8

Feb 2

15 min to set a 1RM snatch

-Hit 175, loaded up 180 but no time for an attempt. Previous 1RM 185. Not bad for 15min.

"Diane"
Rx w/regional standard HSPU.
8:10

31 Jan

"JT"
*Not quite regional standard HSPU, abmat but no plates.

9:10

Wife & child WOD

15 minutes to establish a 1RM HBBS.
285, FAIL on buzzer at 300

-then-

3 minutes ME Double-Unders 109

-rest

8 minute AMRAP of:

10 Clean & Jerks 135
20 HR Pushups
30 Ab-Mat Situps
2+10/12

-rest

3 minutes ME Double-unders
106

SCF again

Deadlift: 3X10 – 275, rest 3 full minutes.

-then-

For time:

15 Handstand push-ups (regionals standard)
20 Pull-ups
25 KBS 24/16kg
30 Sit-ups (Ab-Mat, anchored)
35 Burpees

7:10

SCF one

5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
120

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

-then-

12 minute AMRAP of:

20 Steps KB OH Walking Lunges (Right) 24/16kg
15 Pull-ups
20 Steps KB OH Walking Lunges (Left) 24/16kg
15 T2B

2 rds + 20r/15 pu/2 l

At Systematic CrossFit

HBBS: 3X10 – @205, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

-then-

5 rounds for time of:

4 Power Cleans @ 80% (185)
8 HSPU
50 Double-Unders
15:10

Dr. MLK Jr Day

15 minutes practice (or to establish a heavy single) the 3 position Snatch (high to low).
Worked 95 to 155 no fails.
-then-

7 minute AMRAP of Burpees.
99 (-20)

*2012 Open standards.

Catching up...

This past week I decided the home gym is the best way to get things done (what with the new addition, grad school and a desire for a stable--even happy---marriage).

It works, and if I can get 3/4 workouts a week that will double my average of the last six months.

So far the main lack/fault is recording my progress. This may be linked to a lack of a direct goal I'm out to accomplish. Don't get me wrong I do have some general goals: fitness (GPP), a 315 squat, a 400 deadlift and the 2016 CrossFit games masters (of course). But it's all kind of amorphous. The goal of fatherhood and academia take precedence right now. God help me once I have a real job to add to the mix.

Some if the WODs the past two weeks, don't ask what dates:

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
All based off 295

Conditioning

4 rounds for total working time of:

7 C2B Pull-ups
7 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1, each took about 2:30

------
EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible
- Went up to 155, failed on 3rd sn bal

-then-

5 rounds for total reps of-

2 minute AMRAP of:

30 Split Jumps (alternating)
20 Ab-Mat Sit-ups
15 HR Push-ups

1 minute rest after each 2 minute AMRAP.
Did 5+30&2

-----
2 Banded Deadlifts @ 60% + Bands

Slung two blue Bands over 180lbs bar and stepped on each end.

-then-

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

800m run

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

400m run

Made 80 then 45

HBBS&WOD

HBBS: 1X8 @ 70% -205, 2X5 @ 75%-225, 2X3 @ 80%-235 – rest 60 sec.

-then-

7 rounds for total reps of:

30 Seconds ME Double-Unders
30 Seconds ME Power Snatch 115/75#

*Rest 1 minute.

It's a copy of a copy of a copy of a...

What I'm doing lately will be here:
http://outlawcrossfit.com/
But not necessarily always recorded HERE. Time is a cruel mistress.

Today was
EMOM7 power clean+push press+hang squat clean @185

Then three rounds for time:
200m run
25 pull ups
25 squats with 45 lbs

Been neglecting again

But then in fairness they only thing I am not neglecting is family... so the rest can rot at times.

Today:

15 (mistakenly went for 12) minutes to establish a 2rm High-Hang Snatch (full squat).

155, missed 1 attempt at 165.

-then-

4 rounds for total working time of:

8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg

Rest 1:1

*20 minute cap.

Done with 2:02 remaining.

December continues

Still aiming to keep it less then 1:30 in the gym total.  Hit the mark today.

Military Press 5's: 95, 95, 100, 105, 110, 95, 95

AMRAP12:
12 bar facing burpees
10 KB swings @70lbs
8 overhead squats @135

4 rds + 12+8

So... sometimes you go with what you got.

Snatch off high blocks
3-3-2-2-1-1
135-145-155-165-170-175

4 rds for time:
800m run
20 HSPU
DNF with 13 to go ~22 minutes when my 1:30 was up (actually I was already late).

Couple knee taps on the snatches, but saved them all.
Running isn't there anymore, not how it used to be.  I will work more 800s and some longer technique runs.  Maybe the dogs could use a few trots every week, that used to help.
It's coming back, all of it. Why? because, well, see above.

Climbing

Yesterday
New back squat PR: 295(+5)
Cindy: 21+5/5

Two months

So it appears I haven't posted for 2 full months.

Not sure why. But I need to get back on the wagon now in so many ways.

My time hasn't been my own lately, more and more I'm missing workouts.

Time to get back after it. No excuses.

Worked hard this week

Started following the local affiliate's competitor programming. Although it hurts to say it I'm the most pathetic competitor ever.

I did get a 245 front squat, a 4lb PR.

I also made a 1 rep Nate PR.

Helen in 8:20 today too, but no pr.

Back to individual WOD posts tomorrow.

Gone with the wind... Sing it.

From TOW:

BB Gymnastics

1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO

Strength

High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00

Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

7 rounds for total time of:

Row 20 Cals
5 Power Clean & Push Jerks @ 135#

Rest 1:1

Monday, Monday, Monday! And no case of such a thing.

From:
BB Gymnastics:

1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.

Conditioning

Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters

For time.

Notes: KB Thrusters should be performed with 2 KBs.

Skill

15 minutes Handstand/Handstand Walk practice.

Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Back on the Wagon

Started doing TOW again, after a few weeks of horrible fitness commitment and a quarter of academia induced sloth.

Needless to say everything hurts.

GOing off a week back, to see how that treats me under the schedule I have to keep now with the combination of the baby and the PhD journey.

Friday:

7X2 Power Clean – heaviest possible, rest 60 sec. Went to 190 before form went to shit, stopped.

Conditioning

For time:

7 Push Press 155#
14 Lateral Box Jumps 20″
21 T2B
7 Push Jerks 155/120#
14 Lateral Box Jumps 20″
21 T2B
7 Split Jerks 155/120#
14 Lateral Box Jumps 20″
21 T2B

Done in 7:59

Saturday:

1 Front Squat every 30 seconds for 7 minutes @ 195#(~80%1RM).

Conditioning

2 minutes ME Rope Climbs 15′
*No rest

7 minute AMRAP of:
7 Back Squats 185#
14 Target Burpees
*No rest

2 minutes ME Row for Calories

4/3/26

Believe you me, I do intend to do good things, but life gets in the way.
I spent this academic quarter (my first three months as a new Dad) hardly working out. It may not have been the healthiest decision, but I'm doing it.
Missed a few, but did do a 24:05 Badger one day... anyway it's time to get back on track.

Cost me dearly

For time:
9 muscle ups
500m row
40 chest slap push ups
30 2KB overhead walking lunges 24kg
20 ground to shoulder 85lb sandbag
30 chest slap push ups
20 2KB overhead walking lunges 24kg
10 ground to shoulder 85lb sandbag
500m row
9 muscle ups
29:27

AM WOD with team trapsadopolis

Snatch complex,
Hang power snatch, snatch grip push press, overhead squat
3rm, 2rm & 1rm
145, 150, 165

5rm push press
155, failed 170x2

AMRAP12
10 SDLHP @95#
400m run
100m short of 6

To WOD or not to WOD...

Isn't that always the question?

Outlaw WOD

30 Box Jumps 30' box
20 deadlifts at 250
30 toes to bar
20 dumbell push presses 40lb DB
30 GHD sit ups
20 calorie row
30 pistols
30 burpee box jumps 30' box
18:33

Saturday

Heavy hang clean and jerk
Worked up to 205

Push press
1RM 185
Backed off to 115 and worked up to 2RM of 170

4 rds
15 C2B pull ups
15 burpees onto 45lb plate
15 OHS 95lbs
11:30

Friday AM

Green belt training with some ground fighting drills.

Thursday

Took 7 attempts at a heavy snatch.
PR of 182, then missed 185x2

Back Squats 225 3x3

For time
50 calorie row
150 double users
50 calorie row
11:21

First day after a week off

Really bad warm up.

5 rds
2 push press at 185
100m run
2:00 rest
That sucked.

5:00 later,
AMRAP 8
5 deadlifts at 315
10 lateral burpees
Had to drop to 275 after 2+2
Did another 2 rds after that.

Lean back fat Joe

7 sets of 2 three position snatch pulls followed by 1 power snatch @ 145 lbs

7x1 power clean and push jerk @ 185 lbs

"Eli-Beth"
15, 10, 5 reps of
135lb snatch
Ring dips
6:39

Thesis won't write itself, odd huh?

Wish it would though.

New 1 RM snatch 180
205 max C&J today

3x205 high bar back squat ever 1:00x7

Metcon only

Four rds, for time:
6 muscle ups
6 box jumps 36 inch
24 OHS at 65 lbs
12:03

Squats and such

1) Back Squat (please read the directions carefully):
@205
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.

Notes: To further explain the sequence, once the barbell is taken out of the rack for each set, it should not be returned to the rack until the entire set is complete. Yes, this means that the time in between reps will be spent holding the barbell.

2) 5X3 Front Squats – heavier than last week (no pause), rest 90 seconds.
135->215
Conditioning

10 minute AMRAP of:

50′ Burpee Broad Jumps
15 pull ups

7+40 feet

Keeping up-ish

Today, I ride the snake.
Snatches
Clean and jerks
All weights in the pic.

Accessories:
Heaving snatch balance 3x3@135
Pendlay row 3x5@172

Sunday 29 July

6x2 banded deadlift @185+green bands
Every 2 sets of DL, 5 incline bench press @165, slight incline.

AMRAP7
12 pull ups
12 pistols
12 HR push ups
3+12/4

Saturday 28 July

5x2 snatch from blocks, worked to 155
5x2 clean from blocks, worked to 205
Blocks set to mid thigh

Power day

Since I can't hit every day of the schedule this quarter each week I will alternate doing either the olympic lifting from boxes with doing the power versions. I'm still missing either accessories or WODs when time runs out. The priority remains Olympic weightlifting and strength.

Today
7x1 power snatch, worked up to 155, caught that below parallel so I went back to 150 for three.
7x1 power clean & push jerk, wild day, trying too hard to muscle clean, need to get low without squat cleaning. Weird that I cannot find middle ground. Started bonking at 175, worked up to 190, started failing, went back to 180 for a last good single.

Parts ok

BB Gymnastics

1) Snatch: 1@75%, 1@80%, 1@85%, 1@90%, 1@85%, 1@80% – rest 30-60 seconds. 131, 140, 147,155, 147, 140
2) Clean & Jerk: 1@70%, 1@75%, 1@ 80%, 1@85%, 1@80%, 1@75% – rest 30-60 seconds. 150, 161, 172, 182, 172, 161

Accessories

1a) 3X5 Behind the Neck Push Press (Snatch grip) – heaviest possible, rest 60 sec. 135, 155, 155
1b) 3X5 Pendlay Rows – heavy, rest 60 sec. 185 all 3

In ten minutes, not for time,
3 ME handstand shoulder touches
3 ME strict pull ups
2/10, 1/6, 1/5

Run run run

Four rounds, for time.
250m run
5 thrusters, 95lbs
7 burpees
7:41

Snatch yes, CJ no

175 snatch, 2lb PR
210 C&J, no PR

Friday AM MCMAP

2 rounds of 10x squats, push ups, sit ups, 1 lap around the field.
One hour of throws, tan through green.
One hour of ground fighting, grey & green.

10X1 3-Stop Snatch Pull + 1 Hi-Hang Snatch – very heavy, rest 40-60 sec
115, 125,135 x2,145,150x2,160, 165 FL, 165, 170 FLx2

1a) 4 X ME Strict HSPU – rest 45 sec.
1b) 4 X ME Strict Pullups (any grip) – rest 45 sec.

7/20, 5/8, 4/6, 5/8

Sunday strength

7x1high hang snatch
Worked up to 170, 4.5 from full snatch PR, attempted 175, got under it but failed to control it in the bottom.
7x1 high hang clean
Worked up to 215. Previous PR for full clean matched. Went for 220. Slow elbows, but I was under it.

Suffer on Saturday

7x2 split snatch from blocks
Had to dip 2/3 inches dye to block height, made this tougher than it shoulda been.
125,145,165,185,185,205FL,195
Weekly challenge WOD:
Regionals 12.4
50 back squats 135
40 pull ups
30 push jerks
50 shoulder to overhead 135
50 front squats 85
40 pull ups
30 push presses 85
50 overhead squats 65
40 pull ups
30 presses 65
22:00 time cap
Finished first two rounds.

Friday funday

7x3 three position snatch pull+1 high hang snatch 105, 125, 145x3, 155 FLx2, 145
All fails on the snatch. Rushing it. Not getting full hip extension. Need to make sure I lean back and get shoulders behind the bar.

1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
4/1,4/1,3/2,5/2
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
@35lb kb
1c) 4 X 10 GHD sit ups

Games (spectator) bound

Going to Carson to watch this weekend. Pretty excited.

Today's work:
1.) 3 cleans + 2 push jerks, from mid thigh blocks.
125, 145, 155, 165, 175
2.) high bar, 90% of 3RM 5x3@225
3a) dip squats 3x5 @225
3b) push press 3x3 @135

I live two blocks away

...From my Affiliate. That means I have no excuse.

Today after a long bout of classes.

Any day of the week.

No excuse.

15:00
Row all out :20
Move the handle for :50
For total meters.

3295

Saturday

High hang snatch 7x1, up to 160
High hang clean 7x1, up to 190

Three rds, for time:
8 alternating split snatches at 100
7 bar m/u
400m run
13:27

Dexter and cupcakes

That's my reward for a good week of training tonight.

5x3 split jerk from blocks
Set the blocks way too low, these wound up as 3x 1/4 front squat+split jerks.
185 was last warm up, 205 (way too big a jump), 185, 190, 195, 195.

WOD from mainpage:
70 burpees
60 sit ups
50 1.5 pood KB swings
40 pull ups
30 HSPU
16:59

Amurrica!!! F'yeah!!!

10x2 3 position pause snatch pull + 1 high hang snatch
95lbs to 150lbs

“Team America”

*In teams of two complete:

100 KBS 24/16kg
50 Burpees
15 Muscle-Ups
10 Snatches (any style) 185/120#
15 Muscle-Ups
50 Burpees
100 Partner Wall Balls 20/14#

For time.
19:01
(Scaled to 140lb snatch)

Tuesday's training

Snatch from blocks 7x1 @135-150
Clean from high blocks 7x1 @200
high bar back squat 5x3@205

21,15,9 reps, for time, of:
Wallballs. Three rope climbs before each round.
5:39

Split Jerk PR

10X1 Split Jerk off Blocks – you may work up to a 1RM if technique is solid, rest 60 sec.

185, 205, 215, 225 (pr by 10lbs), 230 FL, 230 (pr by 15), 235 FLx2, 225 x2

Training in two parts

AM:
Back squats 95, 135, 170, 185 & 200x5, 225x3, 240x2, 250x2

PM:
3 High block cleans+1 split jerk 95,115,135,155,175
EMOM for 10:00
3 bar muscle ups an AMRAP double unders in whatever time is left
271 total

Strength & WOD only today

4x8 GHR 0,5,10 lbs
4x3 Bar TGU per side @50lbs

21,15,9
135lb OHS
T2B

8:29

Friday before the market

1) 5x3 split jerk from blocks
155, 175, 175

2A) dynamic banded deadlift 10x2 @195lbs+ rest :90
2B) 5x5 split press after every two sets of 2A @95lbs

Hang and pull

Mobility: calves and vmo
Warm Up: 1K row
BBG:
A) 8x2 high hang snatch
B) 8x1 three position pause snatch grip deadlift

Worked up A from 75-155 and B from 135-225

19 June

Made my way in, mobilized fairly well and did this:

Back squat: 3x5@ 210,2x5@ 225
Push press 5@135, 5@155, fld5@170 on 1, 5@160

Then 3 rds, for time:
50' farmers walk w/200lbs
25 burpees
5:13

18 June

Four rounds for total working time:
50 double unders
10 push jerks (135)
Rest :30
12 CTBPU
1:00 rest

11:30 total work time

June 16th

So how am I doing so far? Tomorrow is my first fathers day as a dad. Amazing.

This AM:
Warm up was weak sauce, need to prepare myself better.
Snatch from high blocks 7x1, heavy
Worked up to 145.
Clean from High blocks 7x1, heavy
Worked up to 185, but failed many.
Blocks were too damn high.

Two a day

This AM:
Outlaw BBG & Strength:
1) 7x2 split jerks from blocks, 65-205, missed last lockout.
2a) 10x2 dynamic Effort DL, 50% 1RM + 20% in bands :60 rest
2b) 5x2 Seated DB presses @45lb

This PM:
3:00 max 95lb hang power clean
3:00 max HSPU
3:00 max sit ups
3:00 max 53lb KB swing
500 m row
2100

Active rest

Played around to warm up, then:
AMRAP12
15 push press @75
15 Russian swings @53
Down and back farmers carry w/70 DBs

7rds &9 push presses

June 12

2 Clean and 2 split jerk from blocks mid thigh:
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215

New gym

Today was the first WOD in the new Monterey location. 8am. Harsh but necessitated by parenthood. Parenthood is amazing by the way.

1.Snatch from blocks:
7x3@65,85,105,120,135,145,150

2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80

Had to bolt before strength or conditioning, but still a good day.

PR and Hope

Friday:
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.

Saturday:
CrossFit for Hope
230 w/chest to ring pull ups

Weakest sauce ever.

225 squat
135 press
340 Deadlift

700 CFT

...seems my troubles were so far away...

Yesterday:
Warm up & mobility.
Strength:
Deadlift 5x135,3x185,3x225,5x1@275
Volume WOD:
EMOM for 20
 7 GHD wallballs @20#.

butterfly rip

So yeah, warmed up, rowed, mobility-ish and then...
Strength:
Press 5x45,65,95,105,115,125
Volume:
10x5 butterfly pull ups on the minute.

Volume day 2

These upper body volume WODs are beating my ass.

Warmed up, pulled by foot out of the strap on my row to learn how to stay on my heel.  That feels good.

Did one legged deadlifts, it sucked, my form sucked, the movement sucks.  I pulled triples, from 65# to 125#.

Then did ring push ups, 8 on the minute for 16 of 20, 6 on the minute for the last 4 minutes.

Volume training

So... another workout with the gimp foot.

Warmed up with some basics.  Included three max handstand holds against wall on paralletes.

Did seated barbell presses first. 5 at 80, 3 at 95, 3 at 105, 2 at 115 and 2 at 125.  Seated bb presses suck on a flat bench, stabilizing was difficult to do and I felt like I was going to pitch back over as I locked out.  Not a great feeling so I knocked off.

For a WOD I am going with Volume Training from an article by coach Brian Wilson of PCF.  Starting with muscle ups (admittedly a strength, but F it).  Two muscle ups on the minute for 20 minutes.  Last set or two was a bit wild and sketchy, but then so am I.

Back

The gym beckons with its sweet Siren song once again.

"I know your foot is broken", she says, "It doesn't matter--you need to train. I won't hurt you anymore."

She lies.  The bitch lies.

Got back in the gym today after a week off.

To warm up:
2 rounds of 10 parrallette push ups, deadhang pull ups
2 attempts at pistols on the good foot.
Mobility for ~10 minutes.

Strength:
Tried to do bulgarian split squats--no go with the boot on.
Standing alternating db presses 3 sets 5 per arm @ 35lbs
One armed KB row 8 per arm @35lbs, 44lbs and 53lbs

Conditioning:
Tabata some broken foot.

4 rounds each
tabata pull ups
"   "   push ups
"   "   sit ups

Laughable scores.

3x10 hug-a-twinkies on the GHD and out.

Multiple stress fractures

Second and third metatarsals of my left foot look marbled on the xrays.

Taking a full week off.

Over training and over reaching

Hands torn.

Tired and listless.

Foot bruised.

Flu-like symptoms.

Time for a week off.

Tactical Strength Fail

Tactical Strength Challenge . Com

Go ahead and look it up. Several competitive classes to compete with a max deadlift (3 attempts), a max pull ups (strict, touching neck or chest, with 22lbs), and max kettlebell snatches in 5:00 (70lbs).

I failed to finish one lift in event one.

How? I warmed up to 355, pulled it just fine. Too fine. I then jumped 10 lbs, 5 above my PR and went for my first--clunk, bonk, whoops--shanked. Two--fail. Three--nope. All mind fucked. All the time. The beauty was the 355 didn't count. Just beautiful.

Won the weighted pull ups by 1. Did 50 kettlebell snatches with 70lbs. Tore both hands to shreds.

Lesson: never start a competition with a PR attempt.

May day..

1 May 2012 AM
BB Gymnastics

1) 5X3 Clean & Jerk @ 15bs rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) –115lbs rest 60 sec.

2 May 2012
BB Gymnastics

10 minutes to establish a 1RM Snatch from blocks (just below the knee).
165lbs (PR)

Strength

1a) 3 X ME Bench Press @135lbs– rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – 50lbs rest 60 sec.

Conditioning

For total time:

3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
50 T2B
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#

18:52

Do work

1) snatch 5x3 @125 rest :45
2a) behind the neck snatch grip push press 4x3@175 rest :60
2b) snatch pull 4x2@190 rest :60

Strength 20rep back squat at 200lbs

WOD
30 burpee over the box jumps 24"
30 T2B
30 push press @ 135
1K row
15:58

Start of Regionals weekend

BB Gymnastics

1) 5XME UB Hang Power Cleans @ 185# – rest 60 sec.
2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – 135#, rest 60 sec.
2b) 5X1 Non-Heaving Snatch Balance –115#, rest 60 sec.

Conditioning

4 rounds for total working time of:

Row 500m
12 Pistols (alternating)
24 Pullups

Rest 1:1

Snatch PR

 So I haven't been posting all my WODs. Casually I would say that this is just because I suck at life. But self-abusive humor aside, I hardly have the time and that's only going to get worse.

 So I'm still following the Outlaw Way, and I'm still making gains. This week I de-loaded a bit, taking a break form finishing all the work posted so that I can rest. I did set a snatch PR of 170. I pulled 175 high enough thrice, locked it out and got underneath it once, but failed to stand it up.

 170 is bodyweight +1. Not shabby, but it won't be a long lived PR either, it is going down next time I feel froggy (or next time its programmed to PR). All shit talking aside, that was hard.

 This week I hit a few other good days of work, but I hardly remember them because I failed to post immediately after. We also started another 45 Paleo challenge at CrossFit Monterey. I'm fuck-tarded because with a baby on the way in June I just signed up not to drink on Cinco de Mayo or Memorial Day.

 Tarded. Seriously.

 Some progress towards the thesis was also made, I'm in possession of a thesis proposal, it just hasn't been put from my head into the written page yet. That will happen alongside the 175 lb snatch. It is coming, that much is certain.

 Yesterday was epicly fun.

 BB Gymnastica:
5 sets of 1 snatch and 20 double unders at 65%, 70%, 75%, 80%, 85% made them all, double unders suck after a heavy snatch.
5 rounds of 200m row 185 lb hang power clean. This was scaled from 225 cause who the f*&$ am I kidding?

 Conditioning:
3 rounds for time of,
15 kipping HSPUs
10 80 DB snatches, alternating arms
5 muscle ups
12:41.
 HSPUs felt a breeze, slight scale, used abmat when it was supposed to be all off the ground, but helped my confidence and proved to me that should strength is coming along, DB snatch was scaled from 100 lbs, cause again wtfaik? muscle ups were done unbroken on 1&@, in three I did 4/1, not sure why I got off rings, except my skin was closed to popping open--but that usually doesn't stop me, so is that good or bad?

Not getting to be a better blogger

Snatch 3x1@132
Clean&jerk 3x1@170
Snatch pull 3x2@170

Conditioning:
250m row
10 95lb thrusters
15 burpees
3 minrest per round
All eearing 20lb vest.
My time splits are in the picture.
Total work 16:58 when you take out the 12 min of rest.

Thrusters were brutal.

Quick Note

"Life is hard. It's harder if you're stupid."
-Sgt Striker (John Wayne),
The Sands of Iwo Jima

BB Gymnastics

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

Strength

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

For time:

50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 165/125#

My work:
1) Snatch from blocks (just above knee): 120, 132, 140
2) Clean from block (just above knee): 168, 177, 180
3) 4X1 Heaving Snatch Balance –135, 137, 140, 142
Strength

Back Squat 1X20 @195
Conditioning scaled OHS to 115, HSPU to 1 45 and Prowler to ~35 ft.
12:42

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1– rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. When there is only 1 number following the listed percentage, then it notes reps.

Conditioning

For time:

10 Muscle-Ups
10 Squat Snatches 95/65#
8 Muscle-Ups
8 Squat Snatches 105/70#
6 Muscle-Ups
6 Squat Snatches 125/80#
4 Muscle-Ups
4 Squat Snatches 145/95#
2 Muscle-Ups
2 Squat Snatches 165/105#

Snatch 95,115,125,130,135,150
C&J 135,150,160,170,175,190
Conditioning around 10 min, clock was mistakenly stopped by another trainer before I finished the last two rounds.
No extra, cause my scrub ass didn’t qualify this year.
Oh, and I only used 1 bar for conditioning, and only added 10lbs per round, so did 95,105,115,125,135.

A week off

We traveled back to Philly, where the only WOD we did was 12.5. I improved by 3 thrusters from last year for 95.
I finished the Open at 236 in NorCal and 3814 in the world.  An improvement of 105 places in region and 139 in the world with approximately double the competition.  I'm not happy but I'll take it. The improvement despite the steeper competition makes me want to take this further.

Eight years until Masters...

Thursday:
Squat clean 3x3 warm ups & 3x3@50%

For time:

5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg

9:50

Friday:
BB Gymnastics
1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec-115, 125
2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec-155, 175
3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec-95, 105, 115, 125

Strength
1X20 Back Squat @175

Then...
Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B
Part A:
4:22 working time (push pressed 105)
Part B:
2 rounds plus pwr clns (cleaned 135)

BB Gymnastics

20 minutes to establish a 1RM Power Clean. 

Took a warm up, started the clock at 115, hit 135, 155, 185, jumped to 205, failed, dropped to 190, then 195, then with 0:01 left I stood up 200. It was like a muscle clean, I think I would have PRed over my squat clean if I hadn't jumped and had warmed up better. Feeling stronger than I have in a while.

Conditioning

8 minute AMRAP of:

10 DB Thrusters 30/20#
10 GHD Situps
10 Inverted Burpees

I did 3 rounds plus the thrusters.  12.4 has just come out and the first athelete in our gym was going through, so I got distracted.

I skipped out of AMRAP 5 strict TGU's cause I am tired. 

Old dogs need more rest.

Rick Ross on a rope chain

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.
1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Then 5 rounds for total time of:
Row 250m
25 Perfectly Vertical KBS 70lbs

*Rest 2 minutes between rounds.

Lastly, pull sled 200mx4, 1:1 rest/work ration.

1a/1b- 85/95, 105/115, 115/135, 125/165, 135/185, 145/185, 150/185
WOD 14:33 total work time
10:00 later, tied a rope to a vest to a prowler with a total weight of 175 and walked.
The first in 200m in 4:03, 2nd in 3:20, 3rd-3:03, 4th-3:10

Outlaw WODs continue

For a few weeks now I've followed outlawcoach.wordpress.com and it has been incredible.

Today's work:
Strength

1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.
2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.
2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.

Conditioning

5 rounds for time of:

6 Muscle Ups
9 Front Squats @ 185/120#

Results:

1a 168, 196, 210, 210
2a 155, 185, 200
2b 1 body weight only, +10lbs for 2&3

WOD: did HSPU w/reg standard to let a huge hole in my right palm heal up, 155 FS from the floor.
14:18

It hurt

But despite the hurt I pulled myself under the bar 60 times for 12.2 today.

Hell of a lot of fun to do it too.

Si tu amet esse mutum te melius lenta.

12.1 is done and I finished with 119 burpees, puttting me in the top 10% of NorCal and the top 18% worldwide. This gap will widen, certianly, but I'll enjoy these minor things while they last.

More importantly I finished a first full week on the outlaw way and started week two without a hitch.

T.o.W. 3 and Games OWD 1 released

WOD 120222:
BB Gymnastics
20 minutes Snatch technique work.

Notes: Focus on bar path and footwork. Bar should be as close to the body as possible throughout the entire lift, and if you move your feet MAKE SURE you are not jumping forward.

Conditioning
3 rounds for time of:
Run 400m
Row 400m
20 KBS 24/16kg

Notes: Perform all work at around a 90% effort. Concentrate on controlling breathing and staying “comfortable” during the entire piece. There is no need for a perfect KB standard.

Midline
1a) 3×3(each arm) TGU – medium/heavy, rest 60 sec.
1b) 3×10 Fast UB T2B – rest 60 sec.

Looking forward to 7 minutes of burpees.

Worked for 20 on snatch technique, from empty bar to 125, no big jumps, worked high hang, above knee, jumped back a little with light weights, tried to get over that habit. Had some good and some ugly.

13:59 on conditioning

tgu-3×3 @25lb, followed by quickest 10 UB t2b I could muster after each

ToW day 2

WOD 120221:

BB Gymnastics

1a) 5×1 1 Power Clean + 1 Hang Squat Clean – heaviest possible, rest 60 sec.
1b) 5×1 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
2a) 3×5 Flat Footed Clean Hi-Pulls – heaviest possible, rest 60 sec.

Notes: Pull should end at least at nipple height and with elbows as high and wide as possible. Keep the full foot in contact with the for the entire movement.

2b) 3×5 Dip Squat @ 120% of heaviest 1b rep, rest 60 sec.

Notes: The Dip Squat is simply the dip portion of a jerk. DO NOT allow the torso to pitch forward or the heals to leave the ground. These should be very heavy.

Conditioning (pain threshold training)

4 rounds for total working time of:

15 UB Push Press 115/75#
50 Double-Unders
15 UB OHS 115/75#

*Rest 2 minutes between each round.

Notes: Sets of PP and OHS should be performed unbroken, but if you cannot, every time the BB touches the floor there is a 20 Burpee penalty to be performed exactly 2 minutes after completion of the last round.

*After completing the above piece rest 5 minutes, then:

5 minute AMRAP of:

STRICT HSPU


BB G 1a/b 145/145 165/185, 190F/200F 190/200
2a/b 135/240, 155/240, 155/240
Did WOD as RX but did 3 rds, kinda , total time was 15:09, so 11:09 of work
Also failed to do my 40 burpees, so I suck, but oh wait, I also only managed 1 strict HSPU, two more attempts yielded 0 on both, so spent last two minutes practicing with bands to get good form.
All in all second day on the Outlaw Way felt great.

The Outlaw Way

Strength

1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.
Did these as singles, not sure if that's right.
170, 195, 225, 250, 265

2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.
10@18, 155, 10@21, 170, 10@24, 170, 10@30, 190, 10@36, 205

Conditioning

20 minutes to get as far as possible:

30’ Sled Pull 180/135#
20 Row for Calories
10 OH Walking Lunges 135/95#
then…
60’ Sled Pull 180/135#
40 Row for Calories
20 OH Walking Lunges 135/95#
etc…

Notes: The sled pulls should be performed with a 15’ rope attached to the sled. Pulling is hand over hand (think final event at the 2011 games. Distance should be acquired by setting up 2 cones 30’ apart. After pulling the total length of rope, back pedal and repeat.

Scaled OHWL to 95. I did two rounds and got up to 35 of 49 oH walking lines in third. Pull about 30' before each rd 2&3 before realizing I must OH WL first-idiot.

Gonna be dumb you better get tough .

Back on the scene...

Today's work:
Mobility work on the hips, jumped a bunch of boxes in a row a few times as play. Ring pushups.
Dynamic effort: 10x1 back squats @60% of 1RM (160)
WOD:
50 box jumps
25 parallette push ups
40 bj
20 ppu
30 bj
15 ppu
20 bj
10 ppu
12:50
Wore 36lb vest, jumped up stepped down in box jumps.
Post WOD 1- 400m farmers carry w/vest on and 70 lbs or KBs.
Post WoD 2- 5 burpees on minute for 10 minutes. Hard fast full extension of everything style burpees.

Get it together

Not sure if I ever will, but I will not stop trying. Ever.

Good mornings 3,3,3,3,3 worked to 170

Five rounds, for time:
15 rope pull ups
10 ring dips
10 good mornings @95
10 sit ups
12:30

Two weeks

The Games Open WOD 12.1 drops the 22nd.

Respect. Walk.

Still subbing upper body exercises due to the no pushing no pulling, but those dark days are half way over.

Last night, with the 4pm class:
30 walking barbell lunges at half body weight.
9 pistol-rolling-to-candlestick per leg
20 walking lunges
6 prtc per leg
10 walking lunges
7:24
The 5 sets of 3 Bulgarian split squats wearing two 20lb vests

Run, shoot and scoot

Yesterday,
800m run
Three rounds
25 20lb wall ball shots 18in above reach
25 GHD sit ups
800m run
13:21

Careful or your ass may explode.

So after one week of training nothing but trunk and legs I tried to back squat for a new 1RM on Saturday. Probably not the best idea I've ever had in my life. I warmed up and mobilized hip flexors and hamstrings. I hit a few sets on the empty bar and started to climb I weight.

Back squat: 95x5, 135x3, 185x2, 225, 250, 275 (5lb off 1rm and feeling easy), 285, FAIL. Huge fail, like bowel shaking earthquakes of doubt and remorse fail.

The heavy barbell got in my head again. Loaded up 250 to get some confidence back, FAIL AGAIN. Like dropped down on my knees kinda fail. Took a moment, tried to clear my head and went back to the barbell.

235 check, 245, check, 255, check, 265, check, 275 Fail again, but tired now, I know I've taken a pinch of the hair of the dog who bit me, and I'm fine.

Mobility and out.

Two days full

I should not have been working out today, but I did.

Yesterday:
Good mornings 3reps of : 95, 135, 170x3
Then AMRAP 20 of 7 big box jumps, 12 left handed Russian KB swings 16kg and 200m run. Did 12&reps of Ed 13. Fun except for the massive pain and scarring. Fer reel.

Today did 5 rnds moderate weight lunges down and back on the course. Did 45, 65, 95, 115, & 145.
The WOD was three rds for time of medium box jumps, v ups and 300m run. Did it wearing 20lb vest in 9:34. Then did 150 air squats for time in 3:34.
Hips are tired after four days on, ooops.

Front Squats and sprints

Day two of the return to arms, and here I am blogging again. HFS.

Warmed up playing around with agility ladder and forward rolls, not much to that but it is fun.

Mobilized the hips, probably need to mobilize the shoulder a wee bit more next time I front squat, especially since I worked on a new position yesterday, pinching my scapulae and getting the arm back into a position tight in the shoulder socket by getting a wider hand position on the barbell.

Front Squats: 3,3,3,3,3 worked from 135 up to 190, 205, 215, 220, 225 for 3, which beat my last 3rm of 210. Was told it looked light, but I am at times reluctant to go too aggressive so I took my 15lb PR and moved on.

WOD was 15 FS@135, run to olympia (800m), 10 FS run to Elder (400m) and 5 FS run to CA (~200m) in 7:12

Some paleo chair, some roller work on the hip flexor and glutes and out.  Again, with FS I need to remember to do some shoulder work.

Did I mention we are expecting? Puts it all in perspective.
Note the virtual in utero high five. Clutch,

Gonna WOD all day, Gonna WOD all night...

Yesterday, the return to arms 2012 began. At least, I started working out on my latest programming, which ironically involves no use of the arms (or very, very little).

Interested parties may seek the program here. Uninterested parties may go and flog themselves.

First day of first week lacking any fists of fury:
Back Squats 3,3,3,3,3 @ 235. Felt heavy, legs weak. Looking down again, need to get head and chest to stay up without craning neck.

WOD:
4 rounds, for time of 12 sandbag waling lunges and 21 deck squats in 8:09

because she can, that's why...

No time for post WOD mobility as I had two classes to teach and be jealous of as they did "Death by Pull Ups".

On misfits & resolutions

So here's to another year of health and happiness!

I was wondering if I should come up with a list of resolution.  But I've kind of given up on resolutions because sometimes my goals just don't fit in with reality.  Not that I'm unrealistic or insane. I think resolutions are all well and good, but the ideas I come up with of what I should do become misfits among my actions-what I can or will do--because they just don't fit in.  I often aim too damn high or way off the mark.

In my pursuit of wellness and health I still believe there isn't much to it than to do it.  You must only resolve to be resolute. "There is no try, just do." So instead of making resolutions to change, I've going to be resolute and continue to do what I do best: put in work.

30 days are programmed out with no upper body activity (or very little), due to a bout of medial epicondilytis (golfer's elbow) that has been giving me pain for a few months.

I will be breaking my back (hopefully not literally) trying to get really strong legs for the next few months. Lots of squat variations, high-bar, low-bar, sandbags, front squats and maybe zerchers along with lunges, good mornings and tons of work for the abs and low back.  Running, sprinting, jumping will abound.  Not sure if 30 days will be enough but what I do know it that I have to change my routine or I will be toast by the CF Games Open.  And since I eat Paleo, well, you know that toast is bad.