AM:
Back squats 95, 135, 170, 185 & 200x5, 225x3, 240x2, 250x2
PM:
3 High block cleans+1 split jerk 95,115,135,155,175
EMOM for 10:00
3 bar muscle ups an AMRAP double unders in whatever time is left
271 total
20120626
20120625
20120622
Friday before the market
1) 5x3 split jerk from blocks
155, 175, 175
2A) dynamic banded deadlift 10x2 @195lbs+ rest :90
2B) 5x5 split press after every two sets of 2A @95lbs
155, 175, 175
2A) dynamic banded deadlift 10x2 @195lbs+ rest :90
2B) 5x5 split press after every two sets of 2A @95lbs
20120620
Hang and pull
Mobility: calves and vmo
Warm Up: 1K row
BBG:
A) 8x2 high hang snatch
B) 8x1 three position pause snatch grip deadlift
Worked up A from 75-155 and B from 135-225
Warm Up: 1K row
BBG:
A) 8x2 high hang snatch
B) 8x1 three position pause snatch grip deadlift
Worked up A from 75-155 and B from 135-225
19 June
Made my way in, mobilized fairly well and did this:
Back squat: 3x5@ 210,2x5@ 225
Push press 5@135, 5@155, fld5@170 on 1, 5@160
Then 3 rds, for time:
50' farmers walk w/200lbs
25 burpees
5:13
Back squat: 3x5@ 210,2x5@ 225
Push press 5@135, 5@155, fld5@170 on 1, 5@160
Then 3 rds, for time:
50' farmers walk w/200lbs
25 burpees
5:13
20120618
18 June
Four rounds for total working time:
50 double unders
10 push jerks (135)
Rest :30
12 CTBPU
1:00 rest
11:30 total work time
50 double unders
10 push jerks (135)
Rest :30
12 CTBPU
1:00 rest
11:30 total work time
20120616
June 16th
So how am I doing so far? Tomorrow is my first fathers day as a dad. Amazing.
This AM:
Warm up was weak sauce, need to prepare myself better.
Snatch from high blocks 7x1, heavy
Worked up to 145.
Clean from High blocks 7x1, heavy
Worked up to 185, but failed many.
Blocks were too damn high.
This AM:
Warm up was weak sauce, need to prepare myself better.
Snatch from high blocks 7x1, heavy
Worked up to 145.
Clean from High blocks 7x1, heavy
Worked up to 185, but failed many.
Blocks were too damn high.
Two a day
This AM:
Outlaw BBG & Strength:
1) 7x2 split jerks from blocks, 65-205, missed last lockout.
2a) 10x2 dynamic Effort DL, 50% 1RM + 20% in bands :60 rest
2b) 5x2 Seated DB presses @45lb
This PM:
3:00 max 95lb hang power clean
3:00 max HSPU
3:00 max sit ups
3:00 max 53lb KB swing
500 m row
2100
Outlaw BBG & Strength:
1) 7x2 split jerks from blocks, 65-205, missed last lockout.
2a) 10x2 dynamic Effort DL, 50% 1RM + 20% in bands :60 rest
2b) 5x2 Seated DB presses @45lb
This PM:
3:00 max 95lb hang power clean
3:00 max HSPU
3:00 max sit ups
3:00 max 53lb KB swing
500 m row
2100
20120615
Active rest
Played around to warm up, then:
AMRAP12
15 push press @75
15 Russian swings @53
Down and back farmers carry w/70 DBs
7rds &9 push presses
AMRAP12
15 push press @75
15 Russian swings @53
Down and back farmers carry w/70 DBs
7rds &9 push presses
20120613
June 12
2 Clean and 2 split jerk from blocks mid thigh:
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215
20120612
New gym
Today was the first WOD in the new Monterey location. 8am. Harsh but necessitated by parenthood. Parenthood is amazing by the way.
1.Snatch from blocks:
7x3@65,85,105,120,135,145,150
2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80
Had to bolt before strength or conditioning, but still a good day.
1.Snatch from blocks:
7x3@65,85,105,120,135,145,150
2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80
Had to bolt before strength or conditioning, but still a good day.
20120610
PR and Hope
Friday:
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.
Saturday:
CrossFit for Hope
230 w/chest to ring pull ups
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.
Saturday:
CrossFit for Hope
230 w/chest to ring pull ups
20120601
20120524
...seems my troubles were so far away...
Yesterday:
Warm up & mobility.
Strength:
Deadlift 5x135,3x185,3x225,5x1@275
Volume WOD:
EMOM for 20
7 GHD wallballs @20#.
Warm up & mobility.
Strength:
Deadlift 5x135,3x185,3x225,5x1@275
Volume WOD:
EMOM for 20
7 GHD wallballs @20#.
20120522
butterfly rip
So yeah, warmed up, rowed, mobility-ish and then...
Strength:
Press 5x45,65,95,105,115,125
Volume:
10x5 butterfly pull ups on the minute.
Strength:
Press 5x45,65,95,105,115,125
Volume:
10x5 butterfly pull ups on the minute.
20120519
Volume day 2
These upper body volume WODs are beating my ass.
Warmed up, pulled by foot out of the strap on my row to learn how to stay on my heel. That feels good.
Did one legged deadlifts, it sucked, my form sucked, the movement sucks. I pulled triples, from 65# to 125#.
Then did ring push ups, 8 on the minute for 16 of 20, 6 on the minute for the last 4 minutes.
Warmed up, pulled by foot out of the strap on my row to learn how to stay on my heel. That feels good.
Did one legged deadlifts, it sucked, my form sucked, the movement sucks. I pulled triples, from 65# to 125#.
Then did ring push ups, 8 on the minute for 16 of 20, 6 on the minute for the last 4 minutes.
20120517
Volume training
So... another workout with the gimp foot.
Warmed up with some basics. Included three max handstand holds against wall on paralletes.
Did seated barbell presses first. 5 at 80, 3 at 95, 3 at 105, 2 at 115 and 2 at 125. Seated bb presses suck on a flat bench, stabilizing was difficult to do and I felt like I was going to pitch back over as I locked out. Not a great feeling so I knocked off.
For a WOD I am going with Volume Training from an article by coach Brian Wilson of PCF. Starting with muscle ups (admittedly a strength, but F it). Two muscle ups on the minute for 20 minutes. Last set or two was a bit wild and sketchy, but then so am I.
Warmed up with some basics. Included three max handstand holds against wall on paralletes.
Did seated barbell presses first. 5 at 80, 3 at 95, 3 at 105, 2 at 115 and 2 at 125. Seated bb presses suck on a flat bench, stabilizing was difficult to do and I felt like I was going to pitch back over as I locked out. Not a great feeling so I knocked off.
For a WOD I am going with Volume Training from an article by coach Brian Wilson of PCF. Starting with muscle ups (admittedly a strength, but F it). Two muscle ups on the minute for 20 minutes. Last set or two was a bit wild and sketchy, but then so am I.
20120514
Back
The gym beckons with its sweet Siren song once again.
"I know your foot is broken", she says, "It doesn't matter--you need to train. I won't hurt you anymore."
She lies. The bitch lies.
Got back in the gym today after a week off.
To warm up:
2 rounds of 10 parrallette push ups, deadhang pull ups
2 attempts at pistols on the good foot.
Mobility for ~10 minutes.
Strength:
Tried to do bulgarian split squats--no go with the boot on.
Standing alternating db presses 3 sets 5 per arm @ 35lbs
One armed KB row 8 per arm @35lbs, 44lbs and 53lbs
Conditioning:
Tabata some broken foot.
4 rounds each
tabata pull ups
" " push ups
" " sit ups
Laughable scores.
3x10 hug-a-twinkies on the GHD and out.
"I know your foot is broken", she says, "It doesn't matter--you need to train. I won't hurt you anymore."
She lies. The bitch lies.
Got back in the gym today after a week off.
To warm up:
2 rounds of 10 parrallette push ups, deadhang pull ups
2 attempts at pistols on the good foot.
Mobility for ~10 minutes.
Strength:
Tried to do bulgarian split squats--no go with the boot on.
Standing alternating db presses 3 sets 5 per arm @ 35lbs
One armed KB row 8 per arm @35lbs, 44lbs and 53lbs
Conditioning:
Tabata some broken foot.
4 rounds each
tabata pull ups
" " push ups
" " sit ups
Laughable scores.
3x10 hug-a-twinkies on the GHD and out.
20120511
Multiple stress fractures
Second and third metatarsals of my left foot look marbled on the xrays.
Taking a full week off.
Taking a full week off.
20120507
Over training and over reaching
Hands torn.
Tired and listless.
Foot bruised.
Flu-like symptoms.
Time for a week off.
Tired and listless.
Foot bruised.
Flu-like symptoms.
Time for a week off.
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At the old HQ, CrossFit MECCA in 2007