Played around to warm up, then:
AMRAP12
15 push press @75
15 Russian swings @53
Down and back farmers carry w/70 DBs
7rds &9 push presses
20120615
20120613
June 12
2 Clean and 2 split jerk from blocks mid thigh:
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215
20120612
New gym
Today was the first WOD in the new Monterey location. 8am. Harsh but necessitated by parenthood. Parenthood is amazing by the way.
1.Snatch from blocks:
7x3@65,85,105,120,135,145,150
2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80
Had to bolt before strength or conditioning, but still a good day.
1.Snatch from blocks:
7x3@65,85,105,120,135,145,150
2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80
Had to bolt before strength or conditioning, but still a good day.
20120610
PR and Hope
Friday:
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.
Saturday:
CrossFit for Hope
230 w/chest to ring pull ups
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.
Saturday:
CrossFit for Hope
230 w/chest to ring pull ups
20120601
20120524
...seems my troubles were so far away...
Yesterday:
Warm up & mobility.
Strength:
Deadlift 5x135,3x185,3x225,5x1@275
Volume WOD:
EMOM for 20
7 GHD wallballs @20#.
Warm up & mobility.
Strength:
Deadlift 5x135,3x185,3x225,5x1@275
Volume WOD:
EMOM for 20
7 GHD wallballs @20#.
20120522
butterfly rip
So yeah, warmed up, rowed, mobility-ish and then...
Strength:
Press 5x45,65,95,105,115,125
Volume:
10x5 butterfly pull ups on the minute.
Strength:
Press 5x45,65,95,105,115,125
Volume:
10x5 butterfly pull ups on the minute.
20120519
Volume day 2
These upper body volume WODs are beating my ass.
Warmed up, pulled by foot out of the strap on my row to learn how to stay on my heel. That feels good.
Did one legged deadlifts, it sucked, my form sucked, the movement sucks. I pulled triples, from 65# to 125#.
Then did ring push ups, 8 on the minute for 16 of 20, 6 on the minute for the last 4 minutes.
Warmed up, pulled by foot out of the strap on my row to learn how to stay on my heel. That feels good.
Did one legged deadlifts, it sucked, my form sucked, the movement sucks. I pulled triples, from 65# to 125#.
Then did ring push ups, 8 on the minute for 16 of 20, 6 on the minute for the last 4 minutes.
20120517
Volume training
So... another workout with the gimp foot.
Warmed up with some basics. Included three max handstand holds against wall on paralletes.
Did seated barbell presses first. 5 at 80, 3 at 95, 3 at 105, 2 at 115 and 2 at 125. Seated bb presses suck on a flat bench, stabilizing was difficult to do and I felt like I was going to pitch back over as I locked out. Not a great feeling so I knocked off.
For a WOD I am going with Volume Training from an article by coach Brian Wilson of PCF. Starting with muscle ups (admittedly a strength, but F it). Two muscle ups on the minute for 20 minutes. Last set or two was a bit wild and sketchy, but then so am I.
Warmed up with some basics. Included three max handstand holds against wall on paralletes.
Did seated barbell presses first. 5 at 80, 3 at 95, 3 at 105, 2 at 115 and 2 at 125. Seated bb presses suck on a flat bench, stabilizing was difficult to do and I felt like I was going to pitch back over as I locked out. Not a great feeling so I knocked off.
For a WOD I am going with Volume Training from an article by coach Brian Wilson of PCF. Starting with muscle ups (admittedly a strength, but F it). Two muscle ups on the minute for 20 minutes. Last set or two was a bit wild and sketchy, but then so am I.
20120514
Back
The gym beckons with its sweet Siren song once again.
"I know your foot is broken", she says, "It doesn't matter--you need to train. I won't hurt you anymore."
She lies. The bitch lies.
Got back in the gym today after a week off.
To warm up:
2 rounds of 10 parrallette push ups, deadhang pull ups
2 attempts at pistols on the good foot.
Mobility for ~10 minutes.
Strength:
Tried to do bulgarian split squats--no go with the boot on.
Standing alternating db presses 3 sets 5 per arm @ 35lbs
One armed KB row 8 per arm @35lbs, 44lbs and 53lbs
Conditioning:
Tabata some broken foot.
4 rounds each
tabata pull ups
" " push ups
" " sit ups
Laughable scores.
3x10 hug-a-twinkies on the GHD and out.
"I know your foot is broken", she says, "It doesn't matter--you need to train. I won't hurt you anymore."
She lies. The bitch lies.
Got back in the gym today after a week off.
To warm up:
2 rounds of 10 parrallette push ups, deadhang pull ups
2 attempts at pistols on the good foot.
Mobility for ~10 minutes.
Strength:
Tried to do bulgarian split squats--no go with the boot on.
Standing alternating db presses 3 sets 5 per arm @ 35lbs
One armed KB row 8 per arm @35lbs, 44lbs and 53lbs
Conditioning:
Tabata some broken foot.
4 rounds each
tabata pull ups
" " push ups
" " sit ups
Laughable scores.
3x10 hug-a-twinkies on the GHD and out.
20120511
Multiple stress fractures
Second and third metatarsals of my left foot look marbled on the xrays.
Taking a full week off.
Taking a full week off.
20120507
Over training and over reaching
Hands torn.
Tired and listless.
Foot bruised.
Flu-like symptoms.
Time for a week off.
Tired and listless.
Foot bruised.
Flu-like symptoms.
Time for a week off.
20120505
Tactical Strength Fail
Tactical Strength Challenge . Com
Go ahead and look it up. Several competitive classes to compete with a max deadlift (3 attempts), a max pull ups (strict, touching neck or chest, with 22lbs), and max kettlebell snatches in 5:00 (70lbs).
I failed to finish one lift in event one.
How? I warmed up to 355, pulled it just fine. Too fine. I then jumped 10 lbs, 5 above my PR and went for my first--clunk, bonk, whoops--shanked. Two--fail. Three--nope. All mind fucked. All the time. The beauty was the 355 didn't count. Just beautiful.
Won the weighted pull ups by 1. Did 50 kettlebell snatches with 70lbs. Tore both hands to shreds.
Lesson: never start a competition with a PR attempt.
Go ahead and look it up. Several competitive classes to compete with a max deadlift (3 attempts), a max pull ups (strict, touching neck or chest, with 22lbs), and max kettlebell snatches in 5:00 (70lbs).
I failed to finish one lift in event one.
How? I warmed up to 355, pulled it just fine. Too fine. I then jumped 10 lbs, 5 above my PR and went for my first--clunk, bonk, whoops--shanked. Two--fail. Three--nope. All mind fucked. All the time. The beauty was the 355 didn't count. Just beautiful.
Won the weighted pull ups by 1. Did 50 kettlebell snatches with 70lbs. Tore both hands to shreds.
Lesson: never start a competition with a PR attempt.
20120504
May day..
1 May 2012 AM
BB Gymnastics
1) 5X3 Clean & Jerk @ 15bs rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) –115lbs rest 60 sec.
2 May 2012
BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee).
165lbs (PR)
Strength
1a) 3 X ME Bench Press @135lbs– rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – 50lbs rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
50 T2B
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#
18:52
BB Gymnastics
1) 5X3 Clean & Jerk @ 15bs rest 45 sec.
2) 4X3 Snatch Balance (NO heaving) –115lbs rest 60 sec.
2 May 2012
BB Gymnastics
10 minutes to establish a 1RM Snatch from blocks (just below the knee).
165lbs (PR)
Strength
1a) 3 X ME Bench Press @135lbs– rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – 50lbs rest 60 sec.
Conditioning
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs 15′
50 T2B
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 225/145#
18:52
20120430
Do work
1) snatch 5x3 @125 rest :45
2a) behind the neck snatch grip push press 4x3@175 rest :60
2b) snatch pull 4x2@190 rest :60
Strength 20rep back squat at 200lbs
WOD
30 burpee over the box jumps 24"
30 T2B
30 push press @ 135
1K row
15:58
2a) behind the neck snatch grip push press 4x3@175 rest :60
2b) snatch pull 4x2@190 rest :60
Strength 20rep back squat at 200lbs
WOD
30 burpee over the box jumps 24"
30 T2B
30 push press @ 135
1K row
15:58
20120429
Start of Regionals weekend
BB Gymnastics
1) 5XME UB Hang Power Cleans @ 185# – rest 60 sec.
2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – 135#, rest 60 sec.
2b) 5X1 Non-Heaving Snatch Balance –115#, rest 60 sec.
Conditioning
4 rounds for total working time of:
Row 500m
12 Pistols (alternating)
24 Pullups
Rest 1:1
1) 5XME UB Hang Power Cleans @ 185# – rest 60 sec.
2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – 135#, rest 60 sec.
2b) 5X1 Non-Heaving Snatch Balance –115#, rest 60 sec.
Conditioning
4 rounds for total working time of:
Row 500m
12 Pistols (alternating)
24 Pullups
Rest 1:1
20120421
Snatch PR
So I haven't been posting all my WODs. Casually I would say that this is just because I suck at life. But self-abusive humor aside, I hardly have the time and that's only going to get worse.
So I'm still following the Outlaw Way, and I'm still making gains. This week I de-loaded a bit, taking a break form finishing all the work posted so that I can rest. I did set a snatch PR of 170. I pulled 175 high enough thrice, locked it out and got underneath it once, but failed to stand it up.
170 is bodyweight +1. Not shabby, but it won't be a long lived PR either, it is going down next time I feel froggy (or next time its programmed to PR). All shit talking aside, that was hard.
This week I hit a few other good days of work, but I hardly remember them because I failed to post immediately after. We also started another 45 Paleo challenge at CrossFit Monterey. I'm fuck-tarded because with a baby on the way in June I just signed up not to drink on Cinco de Mayo or Memorial Day.
Tarded. Seriously.
Some progress towards the thesis was also made, I'm in possession of a thesis proposal, it just hasn't been put from my head into the written page yet. That will happen alongside the 175 lb snatch. It is coming, that much is certain.
Yesterday was epicly fun.
BB Gymnastica:
5 sets of 1 snatch and 20 double unders at 65%, 70%, 75%, 80%, 85% made them all, double unders suck after a heavy snatch.
5 rounds of 200m row 185 lb hang power clean. This was scaled from 225 cause who the f*&$ am I kidding?
Conditioning:
3 rounds for time of,
15 kipping HSPUs
10 80 DB snatches, alternating arms
5 muscle ups
12:41.
HSPUs felt a breeze, slight scale, used abmat when it was supposed to be all off the ground, but helped my confidence and proved to me that should strength is coming along, DB snatch was scaled from 100 lbs, cause again wtfaik? muscle ups were done unbroken on 1&@, in three I did 4/1, not sure why I got off rings, except my skin was closed to popping open--but that usually doesn't stop me, so is that good or bad?
So I'm still following the Outlaw Way, and I'm still making gains. This week I de-loaded a bit, taking a break form finishing all the work posted so that I can rest. I did set a snatch PR of 170. I pulled 175 high enough thrice, locked it out and got underneath it once, but failed to stand it up.
170 is bodyweight +1. Not shabby, but it won't be a long lived PR either, it is going down next time I feel froggy (or next time its programmed to PR). All shit talking aside, that was hard.
This week I hit a few other good days of work, but I hardly remember them because I failed to post immediately after. We also started another 45 Paleo challenge at CrossFit Monterey. I'm fuck-tarded because with a baby on the way in June I just signed up not to drink on Cinco de Mayo or Memorial Day.
Tarded. Seriously.
Some progress towards the thesis was also made, I'm in possession of a thesis proposal, it just hasn't been put from my head into the written page yet. That will happen alongside the 175 lb snatch. It is coming, that much is certain.
Yesterday was epicly fun.
BB Gymnastica:
5 sets of 1 snatch and 20 double unders at 65%, 70%, 75%, 80%, 85% made them all, double unders suck after a heavy snatch.
5 rounds of 200m row 185 lb hang power clean. This was scaled from 225 cause who the f*&$ am I kidding?
Conditioning:
3 rounds for time of,
15 kipping HSPUs
10 80 DB snatches, alternating arms
5 muscle ups
12:41.
HSPUs felt a breeze, slight scale, used abmat when it was supposed to be all off the ground, but helped my confidence and proved to me that should strength is coming along, DB snatch was scaled from 100 lbs, cause again wtfaik? muscle ups were done unbroken on 1&@, in three I did 4/1, not sure why I got off rings, except my skin was closed to popping open--but that usually doesn't stop me, so is that good or bad?
20120412
Not getting to be a better blogger
Snatch 3x1@132
Clean&jerk 3x1@170
Snatch pull 3x2@170
Conditioning:
250m row
10 95lb thrusters
15 burpees
3 minrest per round
All eearing 20lb vest.
My time splits are in the picture.
Total work 16:58 when you take out the 12 min of rest.
Thrusters were brutal.
Clean&jerk 3x1@170
Snatch pull 3x2@170
Conditioning:
250m row
10 95lb thrusters
15 burpees
3 minrest per round
All eearing 20lb vest.
My time splits are in the picture.
Total work 16:58 when you take out the 12 min of rest.
Thrusters were brutal.
20120410
Quick Note
"Life is hard. It's harder if you're stupid."
-Sgt Striker (John Wayne),
The Sands of Iwo Jima
20120406
BB Gymnastics
1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO
Strength
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
Conditioning
For time:
50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 165/125#
My work:
1) Snatch from blocks (just above knee): 120, 132, 140
2) Clean from block (just above knee): 168, 177, 180
3) 4X1 Heaving Snatch Balance –135, 137, 140, 142
Strength
Back Squat 1X20 @195
Conditioning scaled OHS to 115, HSPU to 1 45 and Prowler to ~35 ft.
12:42
1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO
Strength
1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.
Conditioning
For time:
50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 165/125#
My work:
1) Snatch from blocks (just above knee): 120, 132, 140
2) Clean from block (just above knee): 168, 177, 180
3) 4X1 Heaving Snatch Balance –135, 137, 140, 142
Strength
Back Squat 1X20 @195
Conditioning scaled OHS to 115, HSPU to 1 45 and Prowler to ~35 ft.
12:42
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At the old HQ, CrossFit MECCA in 2007