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.