This week, Run Around Oahu 2016

Post Murph I did some activity, nothing I could really call a workout.

Then Weds I took off for Thursday AM in what became my worst PFT since about 2006, seriously...

So I took it out by having a second WOD at lunch hour.

6 rnd nft
5x one handed 12kg kb swing per side
5 overhead walking lunges, alt side per rnd

3 rnd nft
15 double unders
25m 2x2pood KB carry

8rnds, on the minute
2x2pood KB carry 25m down and back
3x95lb power clean

5 rnds
3 deficit hspu
2 2x2pood KB cleans
1 tume up the flying pull up ladder
45 second rest

Murph

New way to fet it done this year. 36lb vest for rins only, runs wete pushing stroller with 2 kids. Calisthenics were at Tiffany's pace to rase my shoulder back into volume. No clock. Oh, and an extra .43 miles per run because stupid.

Dropped in the 9am CrossFit Kailua class with Tiff.

Pistol practice.

12min to set a heavy clean and jerk, 205#, missed 215#

7min AMRAP, 3 clean and jerks @135#, 3 t2b, adding 3 reps per per rnd, made 4 rnds, 12/12 to the buzzer.

Go fast.

Speed kills.

3x5 back squat at 245
3x5 bench press at 165

Emom8
2 power snatches at 140
6 lateral over the bar burpees
Missed 1 snatch, bad catch

Old bull, young bull...psh-- just be a bull.

5RM deadlift, 345, failed on last rep... so 315, 30lb jumps aren't such a great idea.
Played around with rings in lieu of 3 max sets of pull ups.

AMRAP12
5 thrusters @115
25m overhead walk w/115
25 double unders
6rnds +2 thrusters

Quick and direct

Not much warm up.

3x5 back squat, 240
3x5 press, 110

Rings

Haven't done much on rings in months.

Warmed up, kinda, then...
3, 2, 1 rep rds of
Muscle ups
185 lb power cleans
With a 50m sled pull sprint (+60) to start each rnd
4:16
Rested briefly, then...
3, 2, 1 rep rds of
Skin the cat
2 inch deficit HSPU
With a 50m sled high pull (+180) to start each rnd
8:26

Hike aftermath

Small blisters, sore traps, all is good.

Strength:
Set 1RM DB snatch each arm, no DBS, so I played with KB snatches for about 15 min while warming up.
5x3 overhead squats, 145lbs, less than the 85% of 5rm, but gtg for now.

Conditioning:
3 rounds
100m sprint
30 2pood russian KB swings

Twelve mile hike.

That's it...

...seriously...

WTF.

Log better, I will...

yesterday's tabata mess:
30m farmer's carry with 2x70KBs between exercises:
tabata sledgehammer strikes
tabata Russian swings w/70lb KB
tabata burpees
tabata swings again
tabata strike again
yuck fest.

Today:
Emom8
3 deadlifts at 85% of 5RM, so 295
3 broad jumps
then
AMRAP 12
300m run
6 dips, 6 pull ups,
300m run
12 toes to bar
almost finished run 2 of 5th round

Attack of the Mondays, on Friday

Boom.
5x3 power clean, aimed for 205, failed on 3rd of 195 warming up, then 2nd of 2nd attempt, so hit  5x3 at 185.
Skipped conditioning.

Doing stuff

Not blogging as well as I should.

Been doing stuff.

Benchs, cleans, squats, sprints.

You know. Stuff.

Death by power clean

5x3 power clean at 195

Death by power cleans (85% bw, 145) and burpees. Made 8 cleans, 1 burpee in minute 8.

Then 60 strict chin ups. Sets of 5.

First overhead in some time...

Back squat 3*5 @225
Bench press 3x5 @155

4 rounds,
3 hang power snatch
6 overhead squats
9 ring dips (on trx straps)
100m sprint (50 down/back)
90 seconds rest

10:38

More rain, more run

5x full gasser, four consecutive wind sprints the width of the football field.
Rest 2:00 after each.
Managed to stay between :43 & :47 for all 5.

Rain, rain, go...

3RM deadlift for the day, 335.
3xmax strict pull ups, 12,12,10

Five founda, at the top of 3:00
15 kb swings @2poDKod
25m sled push 3 rds w/2x45 plates, 2 with 1 after rain started.

Stop, hammer time

Strength
Squat 7 RM
Conditioning
Complete as many rounds as possible in 12 minutes:

Sledge Hammer Strikes – 30 Reps (15 RT, 15 LT)
Strict Handstand Push Ups – 6 Reps
24" Burpee Box Over – 6 Reps
Five rds, 23 hammer strikes

Chin music

Collegiate
Power Clean 3, 3, 3, 3, 3
95, 115, 135, 165, 185
Low
Then,
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps of:

Chin Up
Front Squat 135#
20 lb med Ball Slam
15:08

Push it

Strength
Barbell walking unges 3x8 (per leg) @ 115

5 rds:
8 press w/2x16kg KB
30 russian twists w/25# plate
25m sled push +45lbs
10:30

5x5 back squat @135 to finish

CFFB rest, so not resting

6:30
5x200m sprints

12:30
5 mile hike, flak, sapi plates, water

Day two then...

Power snatxh 6x2 @135
3x max strict chins 12,8,8

Five rounds:
:30 max deads @225
:30 rest
:30 burpees
:30 rest

Starting CF Football programming

Strength

Amateur
Squat 3×5 (add 5 lbs to last workout) 225
Press 3×5 (add 2.5 lbs to last workout) 95

Complete 6 rounds for time:

1.5 pood KB Power Snatch – 8 Reps (didn't alternate and sis 1 pood on right arm)
Ring Dips (subbed bar dips) – 10 Reps
Row – 20 Calories
Rest 45 seconds
Post time to comments.

17:36

Good to go

With the S-2 section. Cammies, sleeves down, no rank/no cover.
Group warm-up.
Deadlift, 15:00 to find a heavy single for the day, 325, while instructing.
Then, 7 rds, every 3:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back
Then about 10 minutes of MCMAP throws.

Yeah, did something Tuesday...

Box squats, 5x8 95, 135, 185, 205, 225
4x8 pendlay row @135
5 rds, for time,
21 double unders
7 power cleans, increasing weight,
95, 115, 125, 135, 145
7:36
5 rds, every minute
50m shuttle run
1 125lbs stone from ground to ovwr the shoulder

Hungover

Sunday boat trips should not be done in Sundays.

Front squats, 5x3, 95, 135, 165, 185, 195
Kettle bell snatches 4x5, 12kg right arm, 20, 24, 28, 32 on left arm

2 rounds, not for time
200m farmers walk 20kg KBs
400m run

Swim/hike

Thursday,
4rds
50m swim
10 poolside m/u
25 airsquats
50m swim
10 4 could flutterkicks
25 airsquats

Friday,
9 mile forced march
Cammies, flak, kevlar, rifle, assault pack, ~1\3 bodyweight total

Two posts

Yesterday
Front squats, doubles, 7x2
95,135,165,185,205,225,235
Pendlay row, 3x8
135, 185, 205
One armed KB row, 3x8
70, 80, 97
5 rds, for steady state movement,
1:00 rowing
1:00 wallballs
1:00 box jumps

Finishedwith 2x10 of,
GHD sit ups
Candlestick up, slow lowering of straight legs

Today,
Deadlift, 15:00 to find a heavy single for the day, 355
Then, 10 rds, every 2:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back

Boots

Because sometimes, you forget your workout shoes...

To warm up, not much more than 3x5 of back squats and presses 45,65,75 followed by two high handle prowler +50lbs pushes ~150m, slow.

3x5 back squats, 135, ,155, 185, 205, 215

Then 7rft of,
1 step up and over hmmv tire carrying 2x40lb KBs,
1 log flip,
20m prowler sprint +45lb plate
7 hang power cleans @95lbs
20m prowler sprint +45lb plate
9:11
Then, not for time
100m farmers walk, 2x40lb KBs
10 over the jersey barrier burpees
100m farmers walk, etc
50m log carry left shoulder
50m log carry right
100m farmers. ..
10 over the barrier. ..
100m farmers ...

Last one on the mainland for awhile...

I's,Y's,T's 3x10
3x5 shoulder rotations on pulley, flexion & extension
3x8 Single dumbell bent over row @70lbs
3x8 low pulley close grip row @160lbs
3x8 double KB muscle cleans, 30, 35, 40
Annie, 10:04
3x8 belt squats, 80, 88, 97
5 rounds, 97lb KB
5 KB swings at the start if the minute
5 KB deadlifts on the :30 mark

Conferences kill me

2x 2:00 each, row, stairclimb, bike
Is,Ys, Ts: 2x10 each
Box squats, 5x5
115, 135, 155, 185, 205
Good mornings, 3x8 @115
Belt/chain squats, 3x8 80#KB

Then 3rds, continuous movement
1:00 Box step up/overs, holding 30lb dbs
1:00 30 inch box jump overs

Deads

Deadlift 5,3,3,2,2,2,1,1,1,1,1
Something, something, topped out at 345, ~80% of max
4 rds nft of,
7x185 deadlift
7 over the bar burpees
3x8 of DB shrugs @100
3x8 of hammer DB curls @25

NASWC Point Loma

RIMPAC 16 FPC all week.
Monday
Front squats, 5, 3, 3, 2, 2, 2, 1, 1, 1, 1, 1
75, 95, 115, 135, 155, 175, 185, 205, 215, 225, 235
Pendlay row, 5x5
135, 145, 155, 165, 175
Single arm DB row, 3x8 @50
GHD sit up and Abmat sit up, 3x10 each alternating
3 rds, 5x 30 in box jump, 1 strict ring muscle up
5:00 spin bike cool down

And the bad fight goes.on...

Warm up, slighter than it should have been admittedly....

4 rounds of
1:00 12 ft rope climbs
1:00 box jumps, 20 inch box
1:00 log flips
1:00 wallballs, 20/8
1:00 Russian KB swings, 54lbs
1:00 rest
All wearing flak with field loadout.

Three days in...

And I am just posting this week's wods.

Monday
Front squats 7x2, last two at 225
One armed DB row, 3x8 no straps, 75, 85, 100
Barbell row, 3x8, from bench, 185
Low pulley seated row, 5x5, 160, 180, 200, 220, 260
25 min walking at 2.7/incline 15

Tuesday
Back squat 7x2, 135, 185, 215, 225, 245, 265, 275
Good mornings 3x10, 115
3rft, 400 run, 12 44lb KB swings in 5:25
100 log carry, not for time.

Wednesday
5 rounds, swim 50m crawl, swing 50m combat survival stroke

Oh the new stuff

5x5 box squats, 115, 135, 165, 185, 215
3x8 good mornings @165
3x8 back squats 95# w/chains (+~50lbs)
3×8 hip bridges 45, 75, 95

EMOM7
1 chest to bar burpee pull up
5 KB sdlhp 50lbs
1 chest to bar burpee pull up

New stack

Ok, it's pretty much the same stack, just planning more speed days and a LSD day.
Rucks and swims to come I suppose...

Front squat 5x5
135, 185, 225, 235 (2), quit
3x5 power cleans 150, 185, 195
3x8 pendlay rows @185
3x8 seated low pulley rows, corded handles @90
3x5 single arm DB bent over row @105

Emom 10
5 20lb wallballs to 10 ft target
3 32 inch box jumps
3rnds
2:00 stair climber
2:00 recumbent bike

Aloha Friday

10 minutes warming up in stair climber and bike.
10x2 back squats 115,  135, 165, 185, 210, 250, 275, 285, 290, 295
5x5 good morning 155, 185, 195, 200, 205
10 rounds, no rest but no clock
5 GHD hip extension + 75lb snatched grip barbell row
10 unbroken double unders
Then, with about a minute rest between, but no rest during 5 rounds of 5  75lb muscle snatch and 5 push ups with elevated feet on low block

Dead. Lift. Sprint.

Scant warm up.

10 rounds, not for time:
10 2x20kg KB deadlifts
10 slow and controlled burpee
50m sprint
5 24 inch burpee box jumps
5 185 lb deadlifts
50m sprint

Two days, not two-a-days

Monday
5x5 front squats, 135, 185, 205, 225, 230
Bulgarian split squats, 3x8, 135, 140, 145
3 pistols per leg after each set
Dual kettle bell front squats off bench, 35 lbs 3x8
3 24 inch box jumps after each set.

Tuesday
7x2 back squats, 165, 205, 225, 245, 265, 280, 290
Pendlay rows 3x8, 185, 215, 245
Good mornings, 3x8, 150, 185, 200
Bent over one arm DB row w/straps 3x8 100, 115, 125
Low pulley close grips seated row, 3x8@100
T-bar shrugs 3x8@50

Friday, keep their heads ringing

7x2 back squat 135, 185, 225, 245, 265, 275, 285
Pendlay row, 5x5
165, 185, 205, 235, 265
Medium grip seated low pulley row, 5x5, 90, 100, 110, 120, 130, ran the stack.
Single DB bent over row, with straps, 5x5
95, 105, 115, 125, 130
7 rounds, not for time:
1 115lbs squat clean
25 doubles
1 handstand hold, 10 second slow count
15 walking lunges

Shots, shots, shots

Front squats, 5x5
135, 185, 225, 235, 240 (×2)
Bulgarian split squat 3x8@135
3 rounds
3:00 stair climber
3:00 rowing machine

Outside, on the verge of rain

It's just that kind of week.

5x5 sumo deadlifts 135,185, 225, 275, 305

6 rounds, not for time
5x log flips, ~250 lb log
3 bodyweight power cleans, off midshin blocks
100 ft farmers carry, 2x 44lb kettle bells
5x 30 inch burpee box jumps
5x 20lb wallballs

Then 3x10 hanging knee raises

Ok, make that about another week off...

Back squat, 10 sets of 2, 135, 185, 205, 225, 235, 245, 255, 265, 275, 280
Pendlay rows 5x5,135, 185, 210, 235, 260
Good mornings, 3x8 @135
Seated low pulley close grip row,  3x8, 100, 120, 130
Single arm Db bent over row (no straps) 3x8, 70, 80, 90
T-bar trap shrugs 3x10 @ 100
Standing pull overs, 3x10, 35, 40, 45

Three days off

That was some time coming.

Yesterday:
Front squat, 7 sets of 3: 45, 135, 185, 205, 225, 245, 250 (fail) all belted
Front rack hold 5x5 seconds @315
Pendlay row, 3x8
185, 225, 275 (fail at 6)
Low pulley seated row 3x8 @100
Single arm bent over DB row, 3x8, 90, 105, 115
T-bar row scap shrugs 3x10 @45

Today:
Early AM 12 mile hike.
Wish I made that last part up.

Week at sea, PRs, etc

Last Sunday I deadlifted 355 for 5, so I started hitting singles, 365 (pr), 385 (pr), 405x3, fail.

Over the week I managed to workout, despite stupid schedule of command and staff, at sea tourism, readings, bad food and worse sleep.

Stuck to the powerbuilding plan, no real heavy days, rowed a 5k one day, nothing stunning.

Speedy, that's what I am...

Got pulled over doing 38 in a 25 on a deserted stretch of base roads. It's time to retire.

Back squats 7 sets of 3, 135, 185, 225, 240, 255, 265, 275
Good mornings, 4 sets of 6,
135, 150, 175, 185

Quickly

That was the name of the game today, in and out.

7 sets of 2, 1&1/4 Front squats
45,95,135,155,175,185,205
3 sets, front rack hold, 10 second count paused in the bottom of the jerk dip, 275 lbs
3x8 pendlay rows 225 lbs
3x10 Low pulley seated row, medium grip, 215,235,255
5x5 dumbell bent over row w/straps, 100, 105, 115, 120, 125

Another twofer

Yesterday... (if I can recall it all):
6x5 barbell box squats, focus on not leaning forward at all when rising, this was muy, muy hard, 65, 85, 115, 135, 155, 170.
5x5 seated good mornings @95
3 rds, not for time of 5 GHD back extensions, 10 GHD sit ups, 15 box jumps 24", 20 alternating round kicks to heavy bag
3x10 dumbell shrugs @95
3x10 barbell shrugs with bar behind the back @225
3x20 low pulley standing rope high pull @35

Today:
Sumo deadlifts, 5 sets of 6 reps, 135, 185, 225, 255, 275
5 rds, not for time of 115lbs, 12 deadlifts, 9 hand power cleans, 6 front squats
Then again not for time, 5 rds,
1 strict muscle up
1 40 inch box jump
1 rope climb,
1 set of 20, 24, 30 inch sequential jumps, up then back down

Mack daddy make ya

Jumping pull ups and jumping dips,  alternating exercises for 15 of each, 10 rounds. Focusing on the jump, hardly pulling or pushing at all. Tight core, upright torso, flat feet, but weight transferred slightly forward.

Then, 12 rounds of 75 ft uphill sprint, walk back. Started each one at the bottom of a push up, no rest.

Walk the Earth

Walked about 3 miles to the gym and back as warm up, cooldown, suntan, and cardio combined.

5x5 front squats, 135, 165, 185, 205, 225
Pendlay rows, 4x8, 135, 155, 185, 205
Power clean off blocks @ knee 5x5 @185
Close grip low pulley row 3x8 @200
Single arm bent over dumbell row w/straps, 3x8 @100

Struggling

Ate a lot of donuts and cupcakes today. They weren't even good.
The struggle is real.

Back squat, 1 st of 8 at 135, then 7 sets of 3 reps, 185 up to 265.
Good mornings 3x8, 135, 155, 170

AMRAP 20
200m run 100 down and 100 back
2 ground to over the shoulder with 100 lb D-ball
1 clean and 10 presses with the Rogue iron log
Made 10 rounds and 1 run

Did the whole thing while listening to Ayn Rand's Atlas Shrugged.

Art of war

Sun Tsu said it, know your enemy  (sloth in my case), know yourself, and you will be victorious.

Doing work.

7 sets of 3 front squats 95, 115, 155, 185, 205, 225, 245
5x5 pendlay rows, all at 205
3x10 Low pulley close grip seated row, 150, 200, 255
5x5 Single armed bent over dumbell row 100, 105, 110, 115, 120

EMOM5
6 GHD sit ups
6 30 lb d-ball slams

3:00 steady state row for cooldown

Feeling good.

Warm up.
Burgener warm up.
6 sets of 3 squat cleans, 1 jerk.
95, 115, 145, 155, 165, 170
Emom10
5 muscle cleans, 1 press, 95 lbs
10 double unders

Yesterday and today

I did some stuff, and apparently I forgot to record yesterday's work.... Let me attempt to reconstruct.
7x3 front squats up to 240
4x8 pendlay rows 185, 195, 225, 245
3x8 low pulley close grip row 140, 160, 180
3x8 Single arm bent over DB row 90, 100, 110
Some accessory pulley Bullshit and cardio.
Today
7x3 back squats, 185 to 260, no belt
3x5 Bulgarian split squat at 120
3x5 good mornings at 170
Three rounds of spin bike ~3:00 and 100 ft of farmers carry Rogue farmers handles +50 lbs each
Then 10 rounds of 1 clean +5 presses with log bar, 10 24 in box jumps, 1 rope climb

Don't really know what I'm up to

For the first hour I was at the gym I flitted about from one machine to another, 20 min on a spin bike, walking on max incline, recombinant bike, stair climber, lather rinse repeat. Heart rate rather low to moderate, hardly sweating.

3x10 sumo deadline 135, 185, 205
3x10 straight leg deadline 95 across
3x10 bench press 110, 135, 150
5x10 of various pulls pressdowns, kickbacks and nonsense
Ended the misery with 5x5 strict dips.

Whimsical nonsense.

Some glutes, that's all.

5x5 of
back squats, 185, 205, 225, 245, 255
Good mornings, 135, 145, 155, 165, 175

Much as Atlas, I shrugged...

Yesterday, 40 min of recovery activity, some might call it cardio.
Ran to the gym about 1 mile,
3 rounds alternating 5min bike with 5min row, ran back to hotel.

Today:
7x3 front squats, 135 up to 235
5x8 clean pulls from pins at knee, worked up to 250
5x8 low pulley close grip row, worked from 100 to 180
5x8 one armed dumbell rows, 75,85,95,100,105
5x5 L pull ups
5x5 shrugs, worked from 200 to 300

5 min walking on max incline to cooldown

Work

...and other four letter words.

10min on machines to warm up

5x8 sumo deadlift, 135, 185, 225, 275, 315
Last set petered into singles.
3x8 bulgarian split squats 95, 115, 135

Super set 3x8 of incline bench (115) and flat bench (135), no rest.

Super set 3x8 or dips and push ups.

EMOM12
2 ground to over the shoulder 90lb DBall
50 ft farmers walk w/50lb dumbells
2 burpee over the box jumps 30 inch

5 rds
~75ft yoke walk, +50lbs
1 15 ft rope climb
1 muscle up

SoCal

Exiled.  Miss my babies.

5x5 or 5 second pause back squats, 115, 155, 185x3
3x8 good mornings, 115 across, hard work on flat back and full depth

7 rounds, on the minute:
Yoke carry, empty, 7m down, 7m back,
Log clean and 3 push presses

10:00 climbing stairs

How does one remember to blog?

Cause I forgets.
Yesterday I i did chest and shoulders. Lots of bench, shrugs, fun stuff. Actually started with sumo deadlifts and split squats. Good times.
Today I was working on (baby got) back and such.
7x3 front squats, worked to 240, failed after 1.
Pendlay rows 3x8, 195, 210, 230
Superset of 3x8 80lb KB row and 3x5 ghr
3 rounds, every 3:00  2 rds of,
50ft 96lbs kb farmers walk with a towel
5 burpees
10 min steady state row @2:30/500m pace

Yesterday...

Shoulder rehab & warm up.

5x5 back squat, using cambered bar worked from 185 to 240, 5 box jumps to 32 inch box after each set.

3x8 good mornings, 150, 160, 170

3 rounds for time:
Row 20 calories for time
15x20lbs wallballs to 10 foot target
10 front rack walking lunges at 115lbs
10:23

Several days' posts

Friday, did stuff, used a 6 foot log, kettlebell, box, barbell, and tire.

Saturday I ran through the hills with a mild hangover.

Today, warmed up well (including pt recommended shoulder work).
7x3 front squats, worked up and hit 235 for 2, dropped to 230, hit 1
3 sets, eight reps:
Pendlay rows, 185, 205, 225
Power cleans, 155, 165, 175
Super sets of low pulley row (70, 80, 90) and t bar rows (90 across)
Super sets of 8 bent over dumbell row (85, 95, 100) and 5x 15lb weighted close grip pull ups

Several days off

Then a nine mile regimental hike.

Rifle, flak, kevlar, and ~30lb pack.

Stiff and sore.

Pillbox, big Ben, Parliament ...

Ran Lanikai pillbox over and back.

Training.

PB cycle two.

Warm up, mainly hammies again, but got a good sweat.

Back squats 5x5 at 235
3x8 good morning at 145
3x8 hang power clean at 145
5x5 ~40 inch box jumps

PB cycle 2

I guess I am doing this.

Full warm up, looking at you hamstrings.

7x3 front squats, 135 to 220
3x8 reps of:
Pendlay barbell rows, 150, 170, 180
T-bar rows, 105 across
Low pulley close grip row, 60, 80, 90
Single db bentover row w/straps, 75,85,90

5x10 25lb plate scap press, incline bench

WTF did I do?!?!

That was seriously all I could think to write as I sit here thinking about what I just did about two hours ago in my workout.

Need more food.

5x8 bench press, 95 to 150
After every set, 5 bar dips, 5 parrellette push ups.

3x5 shoulder press w/5 push ups.
3x5 barbell shrugs (oh yes I did) at 275
3x5 rope low pulley high pull, 50, 65, 72.5

EMOM8
3 push ups
50 ft KB carry (2 x36kg)
20 inch box over and back
50ft carry back to start point

Sprints still suck.

Just in case you wondered.

Warmed up lightly, 3 warm ups sets of back squats then jumped into:
Back Squat 5x5 @225
Good morning 3×8 @135
5×1 box jumps, 32 inch, ~20inch from box

Then every 2 min for 6 rounds,
100m shuttle run
1 stone to over shoulder @130
Max effort double unders until next sprint

FFFFFFFFFF

Powerbuilding day 1

Brief warm up, some dubs, some dynamic stretches,  then boom.

7×3 front squats, from 135 up to 215
3x8 of:
Barbell pendlay row, 135, 145, 155
T-bar rows, 100 across
Low pulley close grip row, 50, 70, 80
Bent-over single DB row w/straps, 60, 75, 85

Torn. Rotator. Cuff.

Yup.

After a 215 overhead squat I did Nate with bar muscle ups.  This bad idea was mid-October and ever since I have had some nagging pain. Xrays showed no break, MRI showed a tear, and todays orthopedic consult confirmed it.

No surgery recommended yet. Four to six months of rehab, with no dynamic movement, strict and controlled upper body everything.

Powerbuilding time

A lot of a lot

Hang power clean
3, 3, 3 (115, 145, 165)
Hang squat clean
2, 2, 2 (165, 185, 195)
Squat clean
1, 1, 1 (195, 200, 205)

AMRAP3
10 CAL ROW
5 RING DIPS
(Almost 3)
3:00 REST
AMRAP3
burpee pull ups
(28)
3:00 REST
AMRAP3
30 double undera
1 ground to over the shoulder 145# stone
(Almost 4)
3:00 REST
AMRAP3
10 STRICT KNEES TO ELBOWS
5 RUSSIAN SWINGS, 90LB KETTLEBELL

Sometimes you gotta run

4.5 mile run, cammies, flak jacket with sapi plates. 38:23

Been lazing and holidazing

Today, 30 minutes, on the minute;
Alternating for first 20,
Odd- 5 barbell power clean +1 press @95
Even- 10 double kettlebell cleans pair of 16kg bells
After 20, for 10,
3 32kg kettlebell clean
5 box jumps to 24 inch box
Alt left hand odd, right even

Lazy and sore

And old.

Ran 1 & 1/2 miles, light pack, tunes, should have ran 6.

Fresh new kicks (Thanks lovely wife)

In some new Nike Metcons

2:00 row to warm up, some dynamic stretching

25 Box Jumps 24"/20"

50 Ring Rows (sub due to rotator cuff)

75 Abmat Sit-ups

100 Double-unders

1.5 Mile run (outside, beautiful day, new kicks, yut)

100 Double-unders

75 Abmat Sit-ups

50 Ring Rows (sub due to rotator cuff)

25 Box Jumps 24"/20"

32:03

Some hip stretches to cooldown, then out.

Xmas and the inevitable new year's rush

This past week was a blur of too little WODs, and since it was Christmas with family visiting that is good to go by me.


Today, 28 Dec:


Warm Up:
3 rounds, not for time of...
5 strict pull ups, alternating grips each round
7 ring push ups with a turnout on top, knuckles just off the ground
12-15 walking lunges
10 hug-a-twinkies (look it up, its CF OG)
10 air squats
10 pass throughs


Then, also not for time:
Warm up to working weights in 10 min, then 3 rounds
5 Back squats at 205 lbs
7 Deadlifts at 205 lbs


METCON, slightly scaled and stolen from crossfitlinchpin.com:
21,15,9 rep rounds for time of:
225 deadlift
115 overhead squat
11:39


Cooled down with some shoulder rehabby type stuff, Ys, Ws, Ts in the meat gym on some pulley machine.

Two a day, but once

So today I borrowed two pages from Linchpin, slightly lessened each.

5x2 hang power cleans, worked up to 205.

Then, 4 rft,
15 c2b pull ups
15 push ups
15 kick up to handstand
15 box jumps 24"
15 ghd sit ups

Somewhere around 18 minutes, didnt take note...

40 minutes

Today I just needed active rest, so I ran for 40 minutes around base.

Get outside sometimes.

It's all good.

Linchpin plus

Some warm ups, don't remember them.

Emom20
5 pendlay rows @135
5 bench presses @115

Just trying to move the bars fast.54

From crossfitlinchpin.com
2rft:
30 back squats @133
20 burpees to 12in target
10 muscle ups
13:54

Crazy sweaty wod fiend

3rds warm up
15 squats
10 presses
5 pulls
20 double unders
Variety is essential.

5rds:
3 HSPUs
3 Front Squats @135

Then, for time:

6 clean and jerks 185
8 clean and jerks 155
10 clean and jerks 135
12 clean and jerks 115
14 clean and jerks 95

2:00 rest after each rnd

CrossFit kailua visit

Light warm up, as in talking to people and playing with the kids, then:

In 7:00
40 50lb DB snatches
400m run
40 50lb DB snatches
DNF, 20 snatches short
Rest 2:00
In 7:00
40 box jumps
400m run
40 box jumps
4 something...another 2:00 rest
Then for time:
80 double unders
800 run
80 double unders
5:21

Inside day

3 rnds warm up:
5 strict pull up,
10 push ups
10 walking lunges
10 jumping squats
400m run

20 min to set heavy back squat: 270

5rds, not for time of 1 power snatch + 1 hang power snatch + 2 overhead squats 1:00 rest, working up from 95, hit 140

3:00 rest

EMOM5
5x 3 inch deficit kipping HSPU
3x L-pull up

On the oak and tire

Warm up 5 rnds, 5 pull ups, 5 dips, 10 walking lunges.

5 rnds, not for time;
10 two 12kg KB swings
10 box jumps, 30 inch
100 ft shuttle run

Rest until 80% recovered between rnds.

Then, using hmmwv tire (~250 lbs)and 6ft log (~200lbs); 4 rds, afap
30m tire flip
30m log shoulder and carry

Defeat the inner p^$$¥

Saw Joe Rowan post this phrase yesterday about getting in his workout, how he had defeated his inner pussy for the day. It was enough to help me defeat mine.

Now to get back to posting my work routinely.

Yesterday:
20 min to go heavy, n*power clean+1 jerk,
5,3,3,2,2,2,1,1,1 made 210 failed at 215.
EMOM10 alternating 1 40lb chain weighted muscle up, 180 power clean, hang squat clean, push jerk.

Not for time, three unbroken rounds:
10 BODYWEIGHT DEADLIFTS,
10 burpee over the bar
25 ab mat sit ups

Then 5x5 skin the cat to back lever

90 days

If I wanted to start making excuses, I'd have many. They wouldn't be good though. I've been on a 90 temp assignment with lots of travel. So I could start with that. We have a daughter now, so two kids make it harder. That sounds right. I'm also just a lazy over-eater. Truth.
No excuses quite fit, nor do they excuse not logging what I have done.

Monday March 9th.
10 min treadmill, 2.7-3.3mph @10%.
10rds
Full squat clean +4 front squats (add weight every odd rd 95lbs-155)
5 hspu
1:00 rest
Then immediately go into an altEMOM10
3-pos snatch @105
1 strict hspu
10 min treadmill, 2.8 mph @10-15%.

Leg day

Cleans, full squat:
5x5 from 95 to 135
3x3 145, 160, 175
Singles until heavy-ish, 185, 205, 215
Played with a landmine for awhile, first time, I like it.
Then...
5,4,3,2,1 of;
95lb TNG power snatch,
Bar facing burpees,
Not for time.

Ring in the new year

Today I just had to get some work in.

Emom6
5* power cleans, Adding weight each min
75-110
Wait 5:00
Emom6
1 power clean, 1front squat, 1 push press @115
Wait 3:00
Emom3
2 bar muscle ups

5*5

Overhead squat 5*5 up to 185
Then, Nancy,
5 RFT
400m run
15 OHS @95#
18:14

Split jerks and FGC

Worked up to a heavy max split jerk,
45x8, 95x5, 135x3, 165x2, 185, 200, 215, 225FLx3, 215, 220FL, 220.

Wistfully regretful, yet accepting of these numbers. I just haven't been doing the work.

Need to get back on track.

Fight Gone Bad (ish)
No 20lb ball, no rower.
Did double unders and 18lb ball to 11ft target.

Barbell work:

Hang Snatch (from power position): 5 attempts to work to a max single. 135, 150fl, 140, 145flX3.

1X1:00 ME T&G Snatches (full) @ ~60% (85#) of max set in above, goal is to go the

full minute UB as fast as possible.

WOD:

"Elizabeth"

21-15-9 rep rounds of: Power Cleans 135lbs & Ring Dips, For

time.

7:54

Show up, do work.

Emom 5: 2 power snatches @115
Emom 5: 2 power clean and push jerks @150
Emom 10: RDS of Cindy
Emom 5: 2 hspu, 4 pistols, 6 t2b

Partner WOD

Nothing cooler than a good partner WOD.

5*1 clean and jerks @185

Then one man works, one man rests, for four rounds, afap:
5 bar muscle ups
10 burped box jumps
Goal was for each to give the other as little rest as possible.

Nothing since black Friday....

Well, actually there might have been a single WOD since, but I took a solid 10 days post vasectomy to recover.

Yes, post vasectomy, but training continues.

Today:
5*1 snatch from blocks right below knee @130
5*2 pause front squats, two count at bottom.
3rft:
9 power cleans @135
15 strict ring dips
6:08

Brace yourself. Turkey is coming.

Barbell work: ~15:00

 

1) Power Snatch: 5x1 worked up with 1:00 rest 145, 155, 160, 165, 170

 

2) Power Clean & Jerk rest no more than 1:00, worked up 165, 185, 205, 215 miss, 215 miss

 

Strength: ~10:00

Do both back to back, rest 1:30 after; 

a) 4X5 Front Squats @ 185
b) 10x C2B pull ups

 

Conditioning workout

 

1) 4 rounds of:

 

Row 200m

15 Burpee over Rower (jump over the rower slide)

Rest 1 for 1 between rds.

10:04 total
 

*Rest as needed between #1 & #2.

 

2) For time:

15 Power Snatches 115

15  HSPU

10 Power Snatches 135

10 HSPU
5 Power Snatches 95

5 HSPU
7:14

I doth rest too much

1a) 5*3 Pause backsquats @185
1b) 5*3 tempo ring dips

3rft:
10 barbell box step ups @95 lbs
10 toes to bar
10 push presses @95lbs
1:00 rest
9:04

2a)3*2 archer pushups per side on rings
2b)3*5 single arm bent over dumbell row @50lbs

Zimmerman

Complete as many rounds as possible in 25 minutes of:


11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
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.


9 rds +11 pull ups RXed

Do work.


1) 5X1 Hang Snatch – work to a max for the day, rest as needed
145,155,165 FL, 165 FL, 160


2) 5X1 Hang Clean & Jerk – work to a max for the day, rest as needed
185,195,200,205,210FL, 210 Ugly


WOD:
9-7-5 reps for time of:
4 inch Deficit HSPU
Front Squats 135#
Lateral Burpees
7:11

Veterans Day

To all who served, past and present--Happy Veterans Day, 2014.

Haven't been missing workouts but I haven't been posting either.

Today...
Quick warmup, barely adequate to get the blood moving, then:
5RFT
~300m run
15 push ups
40lb DB power snatches 7 per arm
16:40

Get some, go again.

Twofer position clean, 5*1
3+1 t&g clean @150 (7@135)
Alternating with 4 sets of 4 tempo ring dips.

Emom 10
Odd minutes
30/double under s
5 power snatch @95
Even minutes
7 lateral burpees
5 push press @95
Rolling.directly into another 10, w/ reduced numbers
15/1 odd
5/1 even

Far from centered.

That's my life right now, and I love it.

Today was the third workout back since taking about four weeks off. Needless to say I have lost my gainz (and consequently about 8 lbs).

But now I am back on the quest to be better, in so many ways.

Pause snatch, 5x2 w/three seconds at the knee and good form, 95, up to 165, felt good.

3*3+1unbroken ME snatches, back to 155, then 8@115 for the +1

For time,
200m run
15 hspu
30 empty barbell jump squats
400m run
30 empty barbell jump squats
15 hspu
200m run

12:56