Some days

3rm snatch from blocks@knees 170, drop to 95%-160, 90%150

Back squats off 300
10#60,10@65,8@70,8@75%
Front squats off 255
5@60,5@65,2*5@70%

All she wrote, skipped the 5 snatch grip behind neck push press 3 OHS complex and conditioning.

Another day in the way

Barbell

1) High-hang Clean to a 3rm – 1X3@95%, 1X3@90%
195, 185, 175

2) Behind the neck Push Jerk to a 3rm – 1X3@95%, 1X3@90%
200,190,180

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 KBS

13:51

Grip it and rip it

BBG

1) Mid-hang Snatch: work to a 3rm –
165
1X3@95%, 1X3@90% – rest as needed.
156.5, 147.5

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
Based on 300

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed
Based on 255

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

7/15/14,6/13/14,6/13/14

Magic Mondays

Some days are good. Some days you make good.

3rep max UB mid hang clean. Then 3@95%,3@90%.
205,195,190

200m run
30 shoulder touches
20 sit ups
10 hand release burpees
200m run
10 hand release burpees
20 sit ups
30 shoulder touches
200m run
5:18
(scaled touches to lifting hands off ground)

#garagedays

BBG

1) 15 min to establish a 1RM Snatch.
165

2) 15 min to establish a 1RM Clean & Jerk.
215

Conditioning
EMOM10
3 strict ring dips
3 50lb fatbar cleans

WOD 140418:

BBG

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
Hit 170,161.5,155

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed
Hit 150,140,135

Strength/Accessories

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.
Off 300, did 6@75-whoops

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.
Off 255

Let yo' kids lift.

Heard today that the Pentagon Gym is going to put their older bumper plates and bars outside next to the ropes and pull up bars.

That's exciting.

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) –200, FLx2@210 1×3@95% 180, 1×3@90% 170

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) 175– 1×3@95% 155, 1×3@90% 140

Strength/Skill

1a) Bent Over Rows: work to a 5rm 150– 1×5@95% 140, 1×5@90% 135

1b) Push Press – 5×5@90% of Monday’s 5rm 140x1 then dropped to 135

Conditioning

3 rounds for time of:

15 Pistols (alternating)
10 DB Snatches (alternating) 50#
5 Burpee Box Jumps 24″

8:14

Zero sympathy

That's what I have for myself tonight.
No sympathy.

Squatted until I was sick to my stomach today. Serious. Ill.

Snatch; find a 3rm the back off to 90%, 95%, went up to 155, missed 165 3x. Dropped to 145x3, 135x3.
Really working to stop jumping backwards when I catch.

Snatch balance; find a 3rm... 95%, 90%...
150, 140, 135.

Back squats:
10x180, 8x195, 6x210, 6x225, 6x245
Front squats;
150x5, 160x5, 170x5, 2x5@180

Fuck conditioning after all that. Took over an hour and a half. Legs spent.

Monday's still suck. So get better at Life.

BBG 1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed Hit 2 at 210, twice, kept catching but failing to come out of the hole. Made 200. Didn't hit the drop sets. 2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed Hit 170, then 150, 135 for drops. Didn't actually drop, no jerk boxes, so caught each rep. Strength/Skill 1A) 3XME Strict Pullups – rest 60 sec. 12/10/8 1B) 3X5 Push Press – heaviest possible, (155) rest 60 sec. Conditioning For time: 100 KB swings 50 Thrusters 45# 30 Pullups 13:04, kept a challenging but restrained pace.

Saddled up...

BBG

1) Snatch: 5 heavy singles from blocks (just above knee). Worked to 155

2) Clean: 5 heavy singles from blocks. Worked to 215

Strength/Accesories

1A) 3X5 Jerk Balances –95lbs, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – 36lbs, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

13:08 All out effort on the first round, 3:47. Note each round time 3:47, 5:31, 3:49.

Tuesdays (gone with the wind)

Working out to muzak sucks Balzac.

BBG
1) Pause Clean (3 count pause @ knee): 5X2– work to a heavy (but perfect) double for the day, rest as needed
Went to 195

2) Pause Clean (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
170+160

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME double unders
:15 Rest

3-6-51
3-9-35
3-10-36
3-6-36
2-7-36

Monday

(1) pause snatch. Work to a heavy (but perfect) double for the day, rest as needed
75,90,105,115,125,130
2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
125,120

Strength/Accessories

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.
95,135,155
1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.
150,165,165

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1

Fastest run 1:14, slowest 1:25, 5,4,3,5

Recovery continues

Still feeling the pain in my arms and tight hamstrings/low back. Still taking it easy. It occurred to me that perhaps after doing the 6 week Capital Affiliate League and then immediately doing five weeks of the CrossFit Open perhaps I should just chill the fuck out. Perhaps... Today I swam. Warmed up with skulling drills and light stroke practice. 10 x 25m freestyle with 1:30 rest after each Used the big pool clock, held 15 seconds for most, none longer than 20.

Three WODs during the rest of the week, cliffs notes:

205 back squat for 20 reps

PR hang clean (230) and shitty hang snatches

Maxed DL at 350. Failed 365. Don't jump 15#.

 

Post OTW Parabellum Series Training Camp

So stoked after training at Outlaw CrossFit this weekend. Matched all my previous weightlifting PRs, got under and stood up a 221 clean, missing the jerk and kinda PR'ed my snatch (touched my knee at the bottom-so, yuck, and no rep, but held on and stood it up). I think I will write a full review of the seminar this week, it was well worth the time and money. Today, due to total butt arm, skipping BBG. 20RM back Squat, hit 205 for 20. *Warmed up by adding weight and reps this time, instead of doing 20 for each warm up set as I did last time. Then, ran one mile for time: 5:45 (like butter). Recovery was pretty quick, turns out I was about 151 feet shy of 1 mile, so it was probably closer to a ~6min mile. Que sera sera, if we re-test I'm doing the same run.

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.