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.