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