CrossFit kailua visit

Light warm up, as in talking to people and playing with the kids, then:

In 7:00
40 50lb DB snatches
400m run
40 50lb DB snatches
DNF, 20 snatches short
Rest 2:00
In 7:00
40 box jumps
400m run
40 box jumps
4 something...another 2:00 rest
Then for time:
80 double unders
800 run
80 double unders
5:21

Inside day

3 rnds warm up:
5 strict pull up,
10 push ups
10 walking lunges
10 jumping squats
400m run

20 min to set heavy back squat: 270

5rds, not for time of 1 power snatch + 1 hang power snatch + 2 overhead squats 1:00 rest, working up from 95, hit 140

3:00 rest

EMOM5
5x 3 inch deficit kipping HSPU
3x L-pull up

On the oak and tire

Warm up 5 rnds, 5 pull ups, 5 dips, 10 walking lunges.

5 rnds, not for time;
10 two 12kg KB swings
10 box jumps, 30 inch
100 ft shuttle run

Rest until 80% recovered between rnds.

Then, using hmmwv tire (~250 lbs)and 6ft log (~200lbs); 4 rds, afap
30m tire flip
30m log shoulder and carry

Defeat the inner p^$$¥

Saw Joe Rowan post this phrase yesterday about getting in his workout, how he had defeated his inner pussy for the day. It was enough to help me defeat mine.

Now to get back to posting my work routinely.

Yesterday:
20 min to go heavy, n*power clean+1 jerk,
5,3,3,2,2,2,1,1,1 made 210 failed at 215.
EMOM10 alternating 1 40lb chain weighted muscle up, 180 power clean, hang squat clean, push jerk.

Not for time, three unbroken rounds:
10 BODYWEIGHT DEADLIFTS,
10 burpee over the bar
25 ab mat sit ups

Then 5x5 skin the cat to back lever

90 days

If I wanted to start making excuses, I'd have many. They wouldn't be good though. I've been on a 90 temp assignment with lots of travel. So I could start with that. We have a daughter now, so two kids make it harder. That sounds right. I'm also just a lazy over-eater. Truth.
No excuses quite fit, nor do they excuse not logging what I have done.

Monday March 9th.
10 min treadmill, 2.7-3.3mph @10%.
10rds
Full squat clean +4 front squats (add weight every odd rd 95lbs-155)
5 hspu
1:00 rest
Then immediately go into an altEMOM10
3-pos snatch @105
1 strict hspu
10 min treadmill, 2.8 mph @10-15%.

Leg day

Cleans, full squat:
5x5 from 95 to 135
3x3 145, 160, 175
Singles until heavy-ish, 185, 205, 215
Played with a landmine for awhile, first time, I like it.
Then...
5,4,3,2,1 of;
95lb TNG power snatch,
Bar facing burpees,
Not for time.

Ring in the new year

Today I just had to get some work in.

Emom6
5* power cleans, Adding weight each min
75-110
Wait 5:00
Emom6
1 power clean, 1front squat, 1 push press @115
Wait 3:00
Emom3
2 bar muscle ups

5*5

Overhead squat 5*5 up to 185
Then, Nancy,
5 RFT
400m run
15 OHS @95#
18:14

Split jerks and FGC

Worked up to a heavy max split jerk,
45x8, 95x5, 135x3, 165x2, 185, 200, 215, 225FLx3, 215, 220FL, 220.

Wistfully regretful, yet accepting of these numbers. I just haven't been doing the work.

Need to get back on track.

Fight Gone Bad (ish)
No 20lb ball, no rower.
Did double unders and 18lb ball to 11ft target.

Barbell work:

Hang Snatch (from power position): 5 attempts to work to a max single. 135, 150fl, 140, 145flX3.

1X1:00 ME T&G Snatches (full) @ ~60% (85#) of max set in above, goal is to go the

full minute UB as fast as possible.

WOD:

"Elizabeth"

21-15-9 rep rounds of: Power Cleans 135lbs & Ring Dips, For

time.

7:54

Show up, do work.

Emom 5: 2 power snatches @115
Emom 5: 2 power clean and push jerks @150
Emom 10: RDS of Cindy
Emom 5: 2 hspu, 4 pistols, 6 t2b

Partner WOD

Nothing cooler than a good partner WOD.

5*1 clean and jerks @185

Then one man works, one man rests, for four rounds, afap:
5 bar muscle ups
10 burped box jumps
Goal was for each to give the other as little rest as possible.

Nothing since black Friday....

Well, actually there might have been a single WOD since, but I took a solid 10 days post vasectomy to recover.

Yes, post vasectomy, but training continues.

Today:
5*1 snatch from blocks right below knee @130
5*2 pause front squats, two count at bottom.
3rft:
9 power cleans @135
15 strict ring dips
6:08

Brace yourself. Turkey is coming.

Barbell work: ~15:00

 

1) Power Snatch: 5x1 worked up with 1:00 rest 145, 155, 160, 165, 170

 

2) Power Clean & Jerk rest no more than 1:00, worked up 165, 185, 205, 215 miss, 215 miss

 

Strength: ~10:00

Do both back to back, rest 1:30 after; 

a) 4X5 Front Squats @ 185
b) 10x C2B pull ups

 

Conditioning workout

 

1) 4 rounds of:

 

Row 200m

15 Burpee over Rower (jump over the rower slide)

Rest 1 for 1 between rds.

10:04 total
 

*Rest as needed between #1 & #2.

 

2) For time:

15 Power Snatches 115

15  HSPU

10 Power Snatches 135

10 HSPU
5 Power Snatches 95

5 HSPU
7:14

I doth rest too much

1a) 5*3 Pause backsquats @185
1b) 5*3 tempo ring dips

3rft:
10 barbell box step ups @95 lbs
10 toes to bar
10 push presses @95lbs
1:00 rest
9:04

2a)3*2 archer pushups per side on rings
2b)3*5 single arm bent over dumbell row @50lbs

Zimmerman

Complete as many rounds as possible in 25 minutes of:


11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


9 rds +11 pull ups RXed

Do work.


1) 5X1 Hang Snatch – work to a max for the day, rest as needed
145,155,165 FL, 165 FL, 160


2) 5X1 Hang Clean & Jerk – work to a max for the day, rest as needed
185,195,200,205,210FL, 210 Ugly


WOD:
9-7-5 reps for time of:
4 inch Deficit HSPU
Front Squats 135#
Lateral Burpees
7:11

Veterans Day

To all who served, past and present--Happy Veterans Day, 2014.

Haven't been missing workouts but I haven't been posting either.

Today...
Quick warmup, barely adequate to get the blood moving, then:
5RFT
~300m run
15 push ups
40lb DB power snatches 7 per arm
16:40

Get some, go again.

Twofer position clean, 5*1
3+1 t&g clean @150 (7@135)
Alternating with 4 sets of 4 tempo ring dips.

Emom 10
Odd minutes
30/double under s
5 power snatch @95
Even minutes
7 lateral burpees
5 push press @95
Rolling.directly into another 10, w/ reduced numbers
15/1 odd
5/1 even

Far from centered.

That's my life right now, and I love it.

Today was the third workout back since taking about four weeks off. Needless to say I have lost my gainz (and consequently about 8 lbs).

But now I am back on the quest to be better, in so many ways.

Pause snatch, 5x2 w/three seconds at the knee and good form, 95, up to 165, felt good.

3*3+1unbroken ME snatches, back to 155, then 8@115 for the +1

For time,
200m run
15 hspu
30 empty barbell jump squats
400m run
30 empty barbell jump squats
15 hspu
200m run

12:56