Yesterday and today

And Tuesday:

PrimALL fitness class

AMRAP15

10 kettle bell swings

10 ground to shoulder med ball

10 cal row

5:00 rest

AMRAP15

5 ball slams

10 push ups

15 plate hold squats

20 Russian twists with plate

Wednesday:

Front squats heavy 3 in 15min: 215

Then 5rft:

400m row

3 front squats@190

12:45

Thursday:

EMOM 5:

2 power snatches @95

2 overhead squats

5 burpees

1:00 rest

EMOM 5

2 power cleans @135

2 push jerks

5 strict pull ups

Rest 3:00

4x1k max effort row

2:1 work:rest

4:22/2:11

4:19:2:09

4:38/2:18

4:43

That's how far back the rower skidded every 1k row. So I had that going for me.

Need more snatch

Because snatch.

7:00 medium pace on air dyne

2rds 500m row 10 squats, push ups, & sit ups

Snatch (last one): 3,3,1,1,1,1,1,1

45,70,95,120,135,150,160,170

3rds, for time:

10x70lbs KB snatch (ok, really last one...today)

10 burpee box jumps

50 double unders

8:38

3x5 bar dips

Friday hurt locker

About a half an hour after doing today's wod I ate some bad food and went down hard. Hard. Like as in I had to leave work hard. Recovering slowly as impost this Sunday afternoon.

Warm up, 8rds run :20 walk 20

3x7 pull ups, push ups, squats

7 rds of 7 deadlifts & 7 HSPU 

Not for time, as my timer shit the bed during.

5x 0:10 L-hang

On the late bus...

...as I write this post, and it's been a long one. As to my WOD, it was good.

Warm up: 4x200m run and 20 d/u

Strength complex x3, UB of:

5 RDL

5 power clean

5 front squat

5 push press

5 overhead squat

Used 75,95,105

WOD:

AMRAP Cindy in 5:00

Rest 2:00

AMRAP 5 power clean, 5 front squat, 5 push press in 5:00

Rest 2:00

AMRAP Cindy in 5:00

5+1/3+5+1/5+2

First snow...

...which of course forced a two hour delay to the workday, but not the WOD.

Back squats 5,5,5,3,2,1,1,1

45,115,135,155,175,205,225,245,265

15,12,9 reps of

32inch burpee box jumps

50lb dumbbell snatches

6:57

"Pearl Harbor day"

A remembrance workout to honor the fallen. 

In 25 minutes, row 2335m

Then, AMRAP of: 

12 pull ups

7 power cleans @155lbs

41 double unders

Row done at 9:55

4 rds +3 pull ups

It burns.

400m run

3:00 high rpm airdyne

Stretches and warm up exercises

Three position clean; high hang, below knee, right off floor. 1,1,1,1,1

115,135,155,170,185

Then AMRAP10: swim 25m

12 rds

Who else needs to press more often?

Besides me, that is...

Four rounds, nft.

5 strict pull ups

5 bar dips

5 squats

5 over the fence

Press 5-3-2-1-1-1-1-1

45-95-115-125-135-140-145-150FLx2

Five unbroken rounds, for form:

12 wallballs

12 knees to elbows

Broke up last set of KTEs.

Ten rounds:

Sprint 200m

Walk 100m

It's Monday, so squats.

10:00 on the AD

Simply stretched stuff.

Back squats 5,5,3,3,1,1,1,1,1

45,135,185,205,225,245,265,275,285

"Nasty Girls"

3RFT:

50 squats

12 power cleans at 135

7 muscle ups

~12:30, not sure. 

No WOD

But it was a skill practice kind of day.

Monday & Tuesday

Been meaning to post these...

Monday:

5:00 air dyne

Over head squat 3,3,3,3,3 worked up to 190lbs

"Randy" 

75 power snatches at 75lbs

7:20

Then

10,8,6,4,2

Strict pull ups

Burpees 

5:20

Finally, swam 10x25m

Tuesday:

5:00 air dyne

Back squats 2,2,2,2,2,2,2

Worked up to 255

21,15,9

Kettlebell swings 53lbs

Burpees

4:08

Then,

21,15,9

Ball slams 20lbs

Box jumps 24"

3:57

Finally,

12,9,6

Chest to bar pull ups

Weighted bar dips 25lbs

4:09

5:00 cool down on the air dyne 

Zimmerman

10:00 on the air dyne

Deadlift 3-3-3-3-3-3-3 135 up to 315

"Zimmerman"

Amrap25

11 chest to bar pull ups

2 deadlifts

10 handstand push ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

5 rounds Rxed, dropped to 275 when I couldn't get 315 up 3x in rd6, did 8+3 total.

Semper Fidelis brother.

Up from a sub 60 feet below...

...or something like that.

Swimming again feels great.

First, split jerks: 5,3,3,2,2,2,1,1,1,1,1

Lots of reps, have me a chance to emphasize form as well as go heavy.

*Catching a bar with center knurling can really suck.

135,155,175,185,205,215,220,225,230 fail x3

WOD: 

50-40-30-20-10 double unders

With 10-8-6-4-2 burpee pull ups

5:21

 

Then I got in the pool for about 10:00 practiced skullig drills and swam 5x25m.

Feels good to have a pool again.

Two days to post

Yesterday:

800m run & warm ups

Deadlifts 5x5 up to 295

20,15,10,5 rep rounds of;

Dumbbell thrusters @35lbs

Ball slams @25lbs

Burpees

Then rowed 2500m @80%, 11:33

Today:

Back squats 5x5, 185,205,225,245,255FL

AMRAP7

10 front squats from floor @155

10 wall walks

1rd/+10+5

For quality (and some quantity)

Clean & jerk 10x1

65, 95, 115, 135, 155, 175, 185, 195, 205, 210FL, 185x3

Then, 10 rounds for quality:

15 double unders (speed as priority)

5 Front Squats @135

5 32" box jumps 

HQMC Birthday run

The HQMC birthday run, led by SgtMaj Barrett, fulfilled all expectations. Motivating speech by the SgtMaj, rousing cadence, throat scorching rendition of the Marines' Hymn at the MC war memorial--all raised my spirits and rekindled the fire.

After. 

Rowed 1k

Push jerks: 5,3,3,2,2,2,1,1,1

135,155,165,175,185,190,195,200,205Fail

Finished with 10,8,6,4,2 if strict toes to bar

In CrossFit Pentagon

Deadlifts5x5: 185,225,250,275,285

WOD (in pic) used 20# ball and 53lb KB

7:45

Bench marks

Weigh in brought about an uncomfortable and unaccustomed green on green pt session.

5k row in ~24 min

Bench press: 10,5,5,5,3,3,3,1,1,1

45,95,115,135,155,175,185,190,195,200

5:00 cool down on bike

Squats, Jerks

Seriously, that's it.

HBBS: 5,5,3,3,2,2,2,1,1,1

185,205,225,245,255,265,270,FLed @275

Push Jerk, in power rack: 3,3,3,3,3

Worked from 135 to 170, failed last on set of 175

EMOM21

Warm ups, several rounds of Cindy, some heavy bag and speed bag, some snatch practice....

EMOM for 21 minutes:

Min1 25 double unders

Min2 6 squat snatches at 95lbs

Min3 6 HSPU

So 7 rounds of the above, in case that isn't clear.

That was rough, he snatches especially.

Idyl time

Despite the ideal fall setting of the Philadelphia suburbs, I had to WOD.

Warm up with dynamic stretches.

7 rds:

10 kettlebell swings @35lbs

10 dumbbell burpee, power clean, push press w/pair of 20s

14:10

Finished with lots of dumbbell curls and kettlebell push presses, farmers walks, waiters walks, 2x25 dumbbell bench presses and 5x5 V ups

Day two...HH Gym

So it turns out the HITT room is usually occupied most mornings. Bummer, so I had to use the regular gym.

5 rounds if Cindy, strict pull ups

2500m row

Then EMOM for 21 minutes:

15 double unders

1 power clean & push jerk @bodyweight (165lbs)

Henderson Hall: Smith Gym

First workout on the Henderson Hall base gym, not too bad I must say.

Back squats 5,3,3,2,2,2,1,1,1

135,185,225,245,255,260,265,270FL and stop

Well below previous PR but I haven't maxed a back squat in at least two months. That's my story and I'm sticking to it.

For time:

50 wall balls

40 24" box jumps

30 53lbs kettle bell swings

20 strict pull ups

10 handstand push ups

9:35

Lift-Lift-AMRAP7

10 rep heavy, five sets for the day, high bar back squat and press.

HBBS: 95, 135, 165, 185, 205

Press, 45, 55, 65, 75, 80

AMRAP 7:

7 40 lb dumbbell squats

7 ring push ups

6rds +1

Jeremy

1k row

Warm ups

"Jeremy"

21-15-9 reps of,

95lbs overhead squats

Burpees

6:07

1k row

50 true push ups

Can I do 3-1 for awhile? Maybe I can.

800m Run (both block around the house)

21 one arm KB Swings (53)

21 Wall Ball (20lb straight up in the air/no target)

21 25lbs weighted sit-ups

21 jumping lunges

600m Run (just the big block out front)

15  one arm KB Swings (53/35)

15 Wall Ball (20/up)

15 weighted sit-ups

15 jumping lunges

400m Run (just the small block out back)

9 one arm KB Swings (53/35)

9 Wall Ball (20/up)

9 weighted sit-ups

9 jumping lunges

Finished, turned off music, cleaned up, and started walking the dog before I saw I hadn't stopped the clock. My time was 30:06 at that point, so probably just under 20:00 was the end of the workout.

Five by five front squats

Didn't get vey heavy, today was just about getting back under the bar.

125, 135, 160, 185, 200

Taiko over techno

First let me thank my running partner, Miichone, of the Walking Dead fame. Today Songza offered a WD themed choice I music, and when I chose the Miichone playlist it was Japanese taiko drums--all of it. Powerful, serious, & fast. 

That's not how I ran, but it helped.

8x440m with 2:00 rest between.

Didn't record splits, but smoked my legs.

Five rounds

There is something about five rounds that has a nice ring to it. Makes me want to so a championship FGB soon. Now there's a thought.

Five rounds, for time:

250m row

5 power snatch @115lbs

9:20

Garage Days (revisited)

With the cost of couple memberships to local boxes being what they are, I am again resorting to being a garage gym crossfitter.

It will have to fit for now.

After a breif warm up, while wearing a 36lbs vest:

3 burpees

10 (down to 1) muscle clean & push press (50lbs, on axle bar)

100ft @80lbs farmers walk

Done in 15:55

Outlaw Drop-in

Tried out Outlaw CF, good wod.

Strength

Back squats, sets of 5

60%, 70%, 75%, 80%x2

185, 205, 215, 225

WOD

10 HSPU, 1 power clean @135

Down and up, respectively, to...

1 HSPU, 10 power cleans.

11:58

Overhead

Shoulder press 

Bar x5

50%*5

60%*5

70%*3

75%*2

80%*2

Then EMOM 85%*1

All lifts off of 150

AMRAP10

6DB push press at 45lbs

12 C2B pull ups

7+6

3000 miles to your next workout

After about 3000 miles and 11 days, I finally got to do a workout.

Tabatas of sorts, three stations, rotating through each eight times.

Hang power snatch 65lbs

Box jumps 24in

RKC planks

Didn't total as I went, honk I dropped some here/there, but 147 felt like a good sweat. After spending 4 days driving. 10-12 hours it was a welcome relief.

Lately posting late

From Tuesday....

Four rounds, within 5:00

5 front squats, from floor

5 burpees

AirDyne for calories

109 total

Going away WOD

Good time at Systematic CrossFit for our going away. Potluck and workout.

5 rds, for time

200m weighted run

12 pull ups

6 clean and jerks

Used a 45lb plate for runs and c&j.

12:28

Feeling Outlaw again

Went bak to the Way. Need to revitalize my training. May not have the stamina to stay at it 100% but we shall see.

Today:

15 minutes to snatch-hit 170lbs

15 minutes to clean & jerk-went up to 185 without jerking, went back to 135 and worked back to 185, 3x fail at 195

Then

5 rds, 1:00 max effort air dyne 1:00 just spinning the flywheel

Rest 2:00, Then

5:00 AMRAP

1 rope climb

10 deficit HSPUs

20 double unders

2+1+4

FGB revisited

Yesterday evening hit tabata FGB.

:20 work :10 rest for 8 rds of

Wallballs (6)

Box jumps (10)

SDLHP (7)

Push press (8)

Row for calories (4)

(#) was lowest scored rd

Barbara beat down

Five rds, for time:

20 pull ups

30 push ups

40 sit ups

50 air squats

3:00 rest after each round

3:14

10:00

16:48

2?:??

30:42

Had to fight back some vomit, not proud to say it...

Clean & run

1 hour to find a heavy clean and jerk

210, got under 215 but couldn't stand it up.

Then ran ~3.3 miles, ~24:00.

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

39:24.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

39:24.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Nancy + Hills = suck it

Quick warm up (which should have included a run but did not).

Nancy

400m run

15 OHS @95lbs

13:00

F()ck those hills

Run in the sun

Today should have been the Frogman Challenge. Kinda wish it had gone as planned, but what can you do?

5 rds, for time:

1rope climb

6 kb swings @53lbs

9 burpees

5:05

Ran home, ~3 miles in ~24:00, easy pace.

Last night

A day late posting this, but que sera, sera...

Partner WOD

P1 does 500m row while P2 does 10xOHS@115# then ME muscle ups.

Four rounds: 6,7,6,6 in 15:31

Goodbye is hard

Today I said two goodbyes.

I participated in the Hotshots 19 workout, and as part of the community said goodbye to 19 brave firefighters who have their lives for their community.

6rds for time

30 air squats

19 power cleans at 135lbs

7 strict pull ups

400m run

32:11

We also said goodbye to Lemon, our four year old Boston Terrier. We found her a good home, she will be well loved and cared for. She's a great girl who has the family she deserves.

Two-fer

Warm up

Then

"Annie"

50-40-30-20-10

Double unders

Sit ups

And then

3rd-"DT" @155

12 deadlifts

9 hang power cleans

6 push jerks

Aaa and then...

Taught two hours of class.

Swim and ruck run

Fin 100m or warm up

25m sprints on the :30x8

50m brick swim in the 1:00x4

3 rds on the 2:00 of;

5 pool dips, head under water on each

25m swim

5 burpees

25m sprint w/dive

Ran home, ~1.5 miles.

Late WOD

Row, 50 UB double unders & mobility.

3 rds, 1:00 rest after each.

3x135# power snatch

5 strict pull ups

7 30# ball slams

Ten or so minutes later

"Diane"

21,15,9

225 deadlift

Hand stand push ups (regionals strict)

PR of 7:09

Combat Fitness Test

It too early for this old man.

800m run in boots: 2:46

2:00 ammo can push presses: 103

maneuver under fire: 2:41

296/300

Don't miss the grenade. Word.

At 1330, went to the pool for two swim WODs.

1. 3rds of 25m swim, 3 touch n' go, 25m swim, 3 dips, 3 hand release push ups

2. Sprint 25m every :30 x5, then 4x 25m Brick swim every 1:00

Wallballs and such

Five minutes on the air dyne bike to warm up.

Worked up to a heavy set of 1 Clean + 3 Split Jerks: 195

Then 3 sets of 3 squat cleans, touch and go @160.

50-40-30-20-10 sets of unbroken wallballs @8ft target w/20lb ball in 6:23

5:00 row to cool down, 1104 @2:10 pace.

Brick loves lamp (& burpees)

Bike to the pool for a warm up.

Some swim practice: skulling drills and brick carrying technique.

Then AMRAP10:

25m swim

15 burpees

7rds. Carrying the brick, 2,3, & 7

Boots 'n Birthday

Ran in boots for a warm up, got to get ready for the CFT.

1x500m w/35lb vest

1k without

Five rounds with a team

10x95lb push press

High handle prowler push @255, down and back

10 pull ups

1:00 air dyne active rest

Birthday burpees-raced a two man team, they each did 19, I did 38, they only beat me by 1.

Forget to blog? I'm forgetting whole days.

Can't remember if I even worked out Wednesday, but I know I didn't on Thursday or Friday.

Today:

1k row

3 rds of 20 lunges, 15 dips, 10 pull ups, 5 dumbbell burpee/clean/thruster combos w/30lb DBs

8 rds

Dive, 25m swim, 5 HR push ups, 5 squats

Then,

3 rds

50m brick swim, 5 poolside dips, 10 OHS 5 w/brick in each hand

Brick swimming

Tuesday

Dry Land portion:

Bike to aquatic center, 2rds 10 pull ups, dips, air squats

3 UB rds, not for time @135lbs;

7 deadlifts, 7 hang power cleans, 7front squats, 7 push press

Failed after 1pp of rd 3

Water portion:

20 min skills and drills

9min AMRAP

25m brick swim

21 brick squats 

25m brick swim

7 HR push ups

3 full rds

Frogman Challenge

I recently bought off in a great idea: take part in a real life competitive event. Only one problem--it's a day full of wods that all involve a swim, known as the Frogman Challenge.

I've been training for it. Really, I have. But I took a long lapse from blogging about training. My excuses are legendary, bards will sing of my ability to procrastinate and my petty injuries for all ages. But I need to get back on task and record my training, if for no other reason than to--gasp--improve my methods.

Saturday:

12 minute AMRAP

Dive-25m-wall turn-25m-down/up-5 wall up&outs-10 air squats.

5+ rds, googles popping off, not fluid, need work all over, improving.

Monday:

21-15-9

Back squats (155-no rack)

Burpee Out-n-In (dry land simulated)

9:58

This shit should be automated

I swear I should use Dragon Dictate or some other voice software to blog--that way I wouldn't neglect to record so many wods. Not that I'm missing anything, or anyone else is, but I prefer to have the records.

Last two days was week three of a Wendler cycle of dead lift, back squat and press.

Monday:

Dead lift

5@75% 255

3@85% 290

Amrap@95% 315 (5)

AMRAP10

20 cal AD

10 wallballs

5 toes to bar

250m row

10 power Cleans @95

5 burpees

Got two full rds and 10m into third row.

Tuesday

Shoulder press

5@75% 100

3@85% 115

Amrap@95% 125 (6)

Then 

21,15, 9

SDLHP@75

Push Jerk@75 (3:32)

3:00 rest (6:32) then

21,15,9

L hand kb snatch @44lb

R hand KBS@44

Pull ups

14:02

 Been cooling down and warming up well. No issues lately.

Memorial Day 2013

"Murph"

Wearing a weight vest (used 24lbs)

Run 1 mile 

100 pull ups

200 push ups

300 squats

Run 1 mile

For time, completing calisthenics in any fashion.

Split the work up in 20 rds of 5/10/15, paced 1st run pretty easy, went hard on 2nd.

PR of over 8:30, 42:31.

It's been awhile again

I think I posted something almost a month ago.

At least I have been consistently working out at systematic crossfit all this time. 

Today I ran out the door and took off down the coastal trail heading north. As I went over the hill I felt that wonderful glide of effortless pose running. Gravity and posture gracefully combined to make me feel like I was falling uphill. 

I came home feeling hooked. I used to be a decent runner. It was my thing-I was fast for a crossfitter. I used to say that three miles was a sprint. I haven't said that in a long time.

Hard to explain but but--as the song says--I want my swagger back. 

Whoa Bundy !

Team workout, whoa Bundy!
PS No body under 35 knows that reference...

Heavy 3 rep cleans: touch-n-go worked to 185, did a single at 195.

Follow the leader
3rds, team of four
150m row
10 push ups
10 ball slams
Hold 45lb plate over head until next person is done their ball slams.
14:55 w/ 4 peeps

F&$k you Jobu

I do it my self.

10minute air dyne test: 139 calories

Weighted 1rep max pull up in 10minutes: 88lbs

Then 10-8-6-4-2 rep rounds of;
1xProwler +4x45lbs down/back high handles
Wallball
Pull ups
Push ups
250m row
1:30 rest after each round
36lbs vest after first round
22:12

Back in the saddle again...

I'm back.

As the Aerosmith song goes, I've once again resumed my training. Last week saw a barbell bear, a 45 minute beach run, cleans, snatches, over the bar burpees, pull ups, tabatas and the resumption of my pedal powered school commute.

Not taking the time to document, but I am following the main programming at the new affiliate.

WWW.systematiccrossfit.COM

On why injury sucks (or doesn't).

I never know how to take a rest.

This is a simple fact. If given the chance to go somewhere, do something, try new things or learn I always take it. This has led to many wonderful things.

It has also led me down some bad paths.

You see I just don't know how to say no. Since something seems good, more always appears to be better. So I just keep on piling it on. It continues to be my undoing.

This post finds me injured again. I have been out of training for about three weeks and will probably be out for two or three more.

Maybe this time it was not self-induced. But it is making me look at priorities and evaluate time commitments more seriously than I have before. There are things more important than gym workouts--since this was never even a question I find myself wondering why I ever acted like it wasn't so clear.

Fitness enables us, but should not define us.

I will get back to training, but I will do so in due time after allowing myself to fully heal. Because being whole--in body, in mind, and in spirit--is why I labor so hard to begin with.

CF games open WOD 13.1

17 minute cap:
40 burpees
30 snatches at 75
30 burpees
30 snatches at 135
20 burpees
30 snatches at 165
Etc

I made it to 2 @ 165.

Wednesday

Work to 3RM deadlift, went to 325

Death by pull ups w/15min cut off.
Complete.

Zeus

Today Tiffany, Mandy and I did Zeus, a CrossFit Hero WOD.

TUESDAY 130226

"Zeus"

Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps

Names for "U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon."

38:24 RIP

Sine catching up

Past two days were very low energy. We are finishing the induction phase of the ultra low carb, and my glycogen stores are GONE.

Thursday:
Push press 5x5
135-145-155-160-165FL on third

Go team systematic

Started following the Systematic CrossFt WODs.

Deadlift 5x5, building up on 1-3, repeat 3 weight for fourth then back down to easy weight for fifth.
Worked up to 275, backed to 250.
No energy.

The Every minute for 10 min:
3 strict pull ups
3 broad jumps.
Added 20lbs best.

Squats and such

HBBS: 1X5 @ 70%, 205, 1X5 @ 75%, 220, 1X3 @ 80%, 235, 1X3 @ 85%, 250, 3X2 @ 90% 265 – rest 1-2 minutes.

-then-

For time:

25 Burpees
10 Front Squats @ 70%. (185x1, 165x9)
25 Burpees

Carb nite diet begins

5 attempts to establish a 1RM of the barbell complex*:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

185Fl, 170, 175, 180flx2

*Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

Presidential* (kinda sorta*)

HBBS: 3X5 @ 75%, 220. 3X3 @ 85% 250.
– rest 2:00 minutes between sets.

-then-

For time:

Run 400m

5 rounds of:

5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

3 rounds of:

5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

*Strict 20 minute cap.
17:22
Then-
Biked back for Cannery.

Team WODs

Three man team
Station 1: seated sled pull +90lbs and sled push high bars down, low bars back +225lbs
Station 2: coach station 3 (rest)
Station 3: 65lbs barbell Turkish get ups

-Rotation after station 1 completes their pull/push.
-BBTGU are for form not speed or reps.
-seriously, coach the TGUs, form matters

Happy BDay to JK

28:05*

Scaled the HS walk to HS holds.

Head cold abating...

First day back in a few....

20 minutes to establish a 1RM Clean and Jerk.
205

-then-

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups
7:56

Head cold

This sucks.
That is all I got.

Air Dyin'

Tabata Protocol double-ups,
Six rounds of;
:20 on AirDyne for Calories
:10 rest
:20 burpees
(Lowest burpee score was 6, 42 total cals)
Immediately after last :10 rest;
For 20 minutes
1:00 double unders
1:00 20lbs wallball at 10ft target
(Highest 44/18,Lowest 21/12)

Finished with three farmer walks down and back with two sandbags per hand.

Dyin'.

Con la esposa otra vez

Deadlift 5, 4, 3, 2, 1
275, 300, 315, 335, 350
3:00 rest, then:
AMRAP3 squat cleans @165 (9)
AMRAP2 squat snatches @135 (3)
AMRAP1 thrusters @105 (1)

Holy shit tight hamstrings.

Systematically addressing weaknesses

50 calories on airdyne bike

Warm ups

For form;
20 air squats
15 push ups
5 weighted chin ups 44#
20 air squats
15 push ups
4 weighted chin ups 51#
20 air squats
15 push ups
3 weighted chin ups 58#
20 air squats
15 push ups
2 weighted chin ups 63#
20 air squats
15 push ups
1 weighted chin up 70#
1 weighted chin up 72.5#
1 weighted chin up 75#

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