Some days

3rm snatch from blocks@knees 170, drop to 95%-160, 90%150

Back squats off 300
10#60,10@65,8@70,8@75%
Front squats off 255
5@60,5@65,2*5@70%

All she wrote, skipped the 5 snatch grip behind neck push press 3 OHS complex and conditioning.

Another day in the way

Barbell

1) High-hang Clean to a 3rm – 1X3@95%, 1X3@90%
195, 185, 175

2) Behind the neck Push Jerk to a 3rm – 1X3@95%, 1X3@90%
200,190,180

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 KBS

13:51

Grip it and rip it

BBG

1) Mid-hang Snatch: work to a 3rm –
165
1X3@95%, 1X3@90% – rest as needed.
156.5, 147.5

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
Based on 300

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed
Based on 255

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

7/15/14,6/13/14,6/13/14

Magic Mondays

Some days are good. Some days you make good.

3rep max UB mid hang clean. Then 3@95%,3@90%.
205,195,190

200m run
30 shoulder touches
20 sit ups
10 hand release burpees
200m run
10 hand release burpees
20 sit ups
30 shoulder touches
200m run
5:18
(scaled touches to lifting hands off ground)

#garagedays

BBG

1) 15 min to establish a 1RM Snatch.
165

2) 15 min to establish a 1RM Clean & Jerk.
215

Conditioning
EMOM10
3 strict ring dips
3 50lb fatbar cleans

WOD 140418:

BBG

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
Hit 170,161.5,155

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed
Hit 150,140,135

Strength/Accessories

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.
Off 300, did 6@75-whoops

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.
Off 255

Let yo' kids lift.

Heard today that the Pentagon Gym is going to put their older bumper plates and bars outside next to the ropes and pull up bars.

That's exciting.

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) –200, FLx2@210 1×3@95% 180, 1×3@90% 170

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) 175– 1×3@95% 155, 1×3@90% 140

Strength/Skill

1a) Bent Over Rows: work to a 5rm 150– 1×5@95% 140, 1×5@90% 135

1b) Push Press – 5×5@90% of Monday’s 5rm 140x1 then dropped to 135

Conditioning

3 rounds for time of:

15 Pistols (alternating)
10 DB Snatches (alternating) 50#
5 Burpee Box Jumps 24″

8:14

Zero sympathy

That's what I have for myself tonight.
No sympathy.

Squatted until I was sick to my stomach today. Serious. Ill.

Snatch; find a 3rm the back off to 90%, 95%, went up to 155, missed 165 3x. Dropped to 145x3, 135x3.
Really working to stop jumping backwards when I catch.

Snatch balance; find a 3rm... 95%, 90%...
150, 140, 135.

Back squats:
10x180, 8x195, 6x210, 6x225, 6x245
Front squats;
150x5, 160x5, 170x5, 2x5@180

Fuck conditioning after all that. Took over an hour and a half. Legs spent.

Monday's still suck. So get better at Life.

BBG 1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed Hit 2 at 210, twice, kept catching but failing to come out of the hole. Made 200. Didn't hit the drop sets. 2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed Hit 170, then 150, 135 for drops. Didn't actually drop, no jerk boxes, so caught each rep. Strength/Skill 1A) 3XME Strict Pullups – rest 60 sec. 12/10/8 1B) 3X5 Push Press – heaviest possible, (155) rest 60 sec. Conditioning For time: 100 KB swings 50 Thrusters 45# 30 Pullups 13:04, kept a challenging but restrained pace.

Saddled up...

BBG

1) Snatch: 5 heavy singles from blocks (just above knee). Worked to 155

2) Clean: 5 heavy singles from blocks. Worked to 215

Strength/Accesories

1A) 3X5 Jerk Balances –95lbs, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – 36lbs, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

13:08 All out effort on the first round, 3:47. Note each round time 3:47, 5:31, 3:49.

Tuesdays (gone with the wind)

Working out to muzak sucks Balzac.

BBG
1) Pause Clean (3 count pause @ knee): 5X2– work to a heavy (but perfect) double for the day, rest as needed
Went to 195

2) Pause Clean (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
170+160

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME double unders
:15 Rest

3-6-51
3-9-35
3-10-36
3-6-36
2-7-36

Monday

(1) pause snatch. Work to a heavy (but perfect) double for the day, rest as needed
75,90,105,115,125,130
2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
125,120

Strength/Accessories

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.
95,135,155
1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.
150,165,165

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1

Fastest run 1:14, slowest 1:25, 5,4,3,5

Recovery continues

Still feeling the pain in my arms and tight hamstrings/low back. Still taking it easy. It occurred to me that perhaps after doing the 6 week Capital Affiliate League and then immediately doing five weeks of the CrossFit Open perhaps I should just chill the fuck out. Perhaps... Today I swam. Warmed up with skulling drills and light stroke practice. 10 x 25m freestyle with 1:30 rest after each Used the big pool clock, held 15 seconds for most, none longer than 20.

Three WODs during the rest of the week, cliffs notes:

205 back squat for 20 reps

PR hang clean (230) and shitty hang snatches

Maxed DL at 350. Failed 365. Don't jump 15#.

 

Post OTW Parabellum Series Training Camp

So stoked after training at Outlaw CrossFit this weekend. Matched all my previous weightlifting PRs, got under and stood up a 221 clean, missing the jerk and kinda PR'ed my snatch (touched my knee at the bottom-so, yuck, and no rep, but held on and stood it up). I think I will write a full review of the seminar this week, it was well worth the time and money. Today, due to total butt arm, skipping BBG. 20RM back Squat, hit 205 for 20. *Warmed up by adding weight and reps this time, instead of doing 20 for each warm up set as I did last time. Then, ran one mile for time: 5:45 (like butter). Recovery was pretty quick, turns out I was about 151 feet shy of 1 mile, so it was probably closer to a ~6min mile. Que sera sera, if we re-test I'm doing the same run.

I'm in Miami trick.

Now that was some good music.

Stopped into Reebok CrossFit Miami Beach for Open WOD 14.4 and had a great time.

AMR@P14
60 calorie row
50 t2b
40 wallballs
30 cleans @135lbs
20 muscle ups

I made 181 reps by completing 1 ugly muscle up right at 13:58.

Good times.

BBG 1) EMOM for 5:00 – 2 Power Snatches @ 135 2) EMOM for 5:00 – 2 Power Clean & Push Jerks @ 185 Conditioning 3 rounds of: 1:00 ME Step Down Box Jumps 24″ 1:00 ME Deficit HSPU 1x45+1x25 plates 1:00 ME Muscle-Ups 1:00 Rest ...reps in picture...

Outlaw one week behind

BBG
Clean from blocks (4x35 plates stacked)
170,185,205,205,205
Strength
Work to heavy 20rep back squat: 185
1:00 after last set max reps front squats: 7
WOD:
1000m row
20 t2b
:90 rest
750m row
15 t2b
:60 rest
500m row
10 t2b
:30 rest
250m row
5 t2b

Far and away...

Traveling again.

Monday.
Front squats 1,1,1,1,1
135,185,205,225,245

3*7 hbbs @135

Tuesday.
Hang power cleans 3,3,3,3,3
45,95,135,165,185(FL on 3)
5rft:
5 burpee box jumps (30 in)
10 alt ground to over the shoulder w/50lb D-ball
6:29

14.2

So, 130 reps, not bad. For as long as possible: From 0:00-3:00 2 rounds of: 10 overhead squats, 95 / 65 lb. 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats, 95 / 65 lb. 12 chest-to-bar pull-ups From 6:00-9:00 (didn't even start the last set of 14 pull ups) 2 rounds of: 14 overhead squats, 95 / 65 lb. 14 chest-to-bar pull-ups I really need to work on getting a consistent butterfly pull up back--lost it long ago but if I want to do competitive CrossFit it is essential to do it (oh, PS--butterfly too).

Not the best Open thus far....

But it's gonna get better. Remember that even DFL is better than DNF or DNS. Back in the gym for the first time since Friday. 8:00 on the airdyne 3 rounds of Cindy BANDED STRETCHING. Yup. Finally brought a band to work. 5x3 HBBS 135,185,225,245,255 3x7 Front Squat, for form and control.

Trouble with triffles

Annoying little injuries palague most of us. Its not the age, its the mileage is what I usually quip about these things as an effort to push them out of mind through humor. But they add up. Monday: Very littel warm up, lots of mobility then back squats 5,3,3,2,2,2,1,1,1,1,1 Topped off at 292.5, dumped 295 on last attempt so I called it a day. Tuesday: Airdyne 8:00 warm up 5x3 clean and jerk 135, 145, 155, 165, 175 3 rounds, not for time: 7 front squats at 135 12 32 inch box jumps 25 double unders Airdyne 10:00 cooldown

A few days in Central PA

Yesterday:
AMRAP15
10 DB manmakers @35lbs
12 DB thrusters@35
14 alt DB snatches @50
200m run w/35s
Made 4

Today:
Max snatch in 20: 175, missed 180
Max clean and jerk in 20: 215, missed 220
5x8 dead lifts at 205
Emom 8
5 hpc @170
15 double unders

Run day

President's Day 2014.

Ran out for 25:00, ran back in 23:08.

Gonna Google earth how far it was later.

Later: 5.58 miles in 48:03

Heavyish

Of the many faults and gaps in my training I think the worst is an avoidance of heavy weight.

I've got to change that.

Back squat:5-3-3-2-2-2-1-1-1-1-1
90 seconds rest between sets
95-115-135-175-205-225-245-255-265-275-285

Push Jerk (in cage):5-3-3-2-2-2-1-1-1-1-1
100-115-135-145-155-165-175 for all singles on the minute

DSS HQ

Training in Quantico all week.

10:00 to set 2rep hang squat snatch
Made 155, missed second in 165.

Five rounds,
3 power snatches at 115
6 over the bar burpees
9 box jumps 24" box
5:50

Active Recovery Fridays

I clearly need to do this more. Because my shit is all broke up. I rode the airdyne for 12:00, did about 10:00 of hamstring mobility, then... 21-15-9 Power cleans @135 Chest to bar pull ups ~9:30, damn watch again, or maybe it was me... Then, some more mobility with the LAX ball and 7:00 on the airdyne.

Back to it.

BBG 

1) 10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk. 

Made 195, missed pos 2 on 205, should have hit 200, no time. 

 2) EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1. 

Used 120.

Strength/Skill 

1a) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec. Used 20, 25,30,35 

1b) Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec. Used 185,225,235,240 

  

Conditioning 10 minutes to complete:

 30 Shoulder to OH 95#

 20 Burpee Box Jumps 24″

 15 TTB 

 15 Shoulder to OH 115#

 10 Burpee Box Jumps 24″

 ME Shoulder to OH 135# in the remainder of the 9 minutes. 

  Finished work with 2:27, started ME at 1:35, made 11 reps.

Catching up after getting back

Just realized I haven't really been posting of late. Work has been trumping workouts and sickness had me worthless. Enough excuses though, this has been a good week. Saturday at the Capital Affiliate League was good, we are 3rd place out of 8 headed into the last week. Monday: EMOM for 8:00, 1 snatch, working from 70-90%, went up to 155lbs Every 1:30, 5 rds, 1 clean and jerk from 70-90%, went up to 200lbs Then, for time: 10 Deficit HSPU (2 blue plates w/abmat) 10 OHS @115 50 double unlnders 5 muscle ups 50 double unders 10 OHS @115 10 DHSPUs Didn't start my watch, but it felt like ~7:30 Tuesday: Didn't bring my gear down, so this was boots and utes. Constantly varied, right? Tested weights on 135/155 SDLHP and push presses for the next CAL WODs. Then, 7 2-position snatches @115 for form. Karen, as 15 rds of 10 unbroken wallball shots, 10 breathes between each round.

Kang squats

8:00 to set a power snatch for the day.
Hit 155, missed 165 as time ran out.

Every :30, for 3:00, 1 power snatch at 115.

3 sets of 1 press, 7 push presses then 4 kang squats, same weight, worked fro 95-120

Then 30 muscle ups for time: 7:31.

Been awhile

Polar vortex and typhoid Mary induced sickness from my last post til now. Had  bad flu symptoms, but managed to avoid giving them to the family.

Today:
12:00 max three position clean and one jerk, missed 175, made 165.
5:00 emom, 3pos clean and 1 jerk @120
4x8 every 90 seconds
Highbar back squat
Strict ring dips

Then; for time
1-2-3-2-1
Bar burpees
135lb snatch
3:19

Stairs

14 stories. Four times up and down, 10 squats at top and bottom of each.

Polar fing vortex

Yes.

5:00 walking on steep incline, some stretching.

Five RFT of;
5 dumbbell snatches each arm
10 double bench jump over
6:42

Walked another 5:00 on hill intervals

Kansas City is colder than a yeti's...

First night in a hotel in a long time.

Five minutes on a treadmill. Yes, yuck, but it was -7°.

Five rounds, aiming for unbroken sets, approximately three rest after each:

7x 50lb Dumbbell hang squat clean and thruster
12 burpees
25 double understand

Doubles were the enemy. Everything else unbroken. 3 of 5.

Hspu practice, sets of 1,2,3,4. Shoulder twinge and stopped.

First WOD of the new year

1k row warmup

Five attempts to do an easy heavy clean & jerk. Hit 185.

Twenty minutes to get a 1rep max front squat. Hit 245, missed 250x2.

Five rounds, one for one rest to work ratio:
50 double understand
5 thrusters, 100lbs.
1:16,1:15,1:00,1:00,:52

Happy New Year's Eve

2014 will be my 1st year in the "land of google" as my Android phone just arrived. As a denizen of the Apple ecosystem since 2008 it will be interesting to see how it progresses and whether or not it will have any bearing on my fitness. Probably not, but I will squawk about it occasionally as a respite from my blathering.

Today:

-In 15:00 to set a heavy 1rep snatch for the day, hit 165, FL170x2.

-3x3 presses & 4 push presses: 95, 115, 125

-3x15 good mornings @95lbs

-in 15:00, complete as much as possible of: 3 power snatch, 6 chest to bar, 9 target burpees, 6-9-12 same, 9-12-15, 12-15-18, 15-18-21

Made it to 11 of the last set of burpees.

F8&//)&$#G 300 ALREADY.

5:00 on airdyne, easy pace the hitting over 400 watts every :30

EMOM5 2 hang power cleans at 145

30min to set high bar back squat 1RM

3 warm up sets of 2; 145, 185, 235

2:00 rest then walkout w/305

Then five singles: 275, 285, 290, 295, 300PR.

Been chasing 300 for a long time, then I hit it high bar. The F#*K.

WOD: 3 rds of 15 deadlifts @135 then ME UB muscle ups in 3:30, rest remainder. 5,5,5

Nailed my dome on rd two hard enough to see stars. No blood, so finished.

Naughty or nice...

...you'd best be doing the work.

Row 3:00

3x10 push ups and squats

Strength: press 5,3,3,2,2,2,1,1,1,1,1

45,75,85,95,105,115,125,120,130,135,140,FLed145x2

WOD:

For time, w/95lbs

500m row

9,6,3

Press 

Parallette push ups

500m row

9,6,3

Push press

Parallette push ups 1plate under feet

500m row

9,6,3

Push jerk

Parallette push ups 2plated under feet

500m row

16:38

Back to Outlaw (in a way)

Started going back to the Outlaw Way for workouts this week. This was the second round.

1. Snatch 5x1 95,115,135,155,165

2. 4x2+2 snatch grip push press/overhead squat @90% of ^ (145)

3. 4x10 good mornings @95

4. WOD

800m run, 15 KBS/ring dips

600m run, 20 KBS/ring dips

400m run, 25 KBS/ring dips

16:25

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.