Day two...HH Gym

So it turns out the HITT room is usually occupied most mornings. Bummer, so I had to use the regular gym.

5 rounds if Cindy, strict pull ups

2500m row

Then EMOM for 21 minutes:

15 double unders

1 power clean & push jerk @bodyweight (165lbs)

Henderson Hall: Smith Gym

First workout on the Henderson Hall base gym, not too bad I must say.

Back squats 5,3,3,2,2,2,1,1,1

135,185,225,245,255,260,265,270FL and stop

Well below previous PR but I haven't maxed a back squat in at least two months. That's my story and I'm sticking to it.

For time:

50 wall balls

40 24" box jumps

30 53lbs kettle bell swings

20 strict pull ups

10 handstand push ups

9:35

Lift-Lift-AMRAP7

10 rep heavy, five sets for the day, high bar back squat and press.

HBBS: 95, 135, 165, 185, 205

Press, 45, 55, 65, 75, 80

AMRAP 7:

7 40 lb dumbbell squats

7 ring push ups

6rds +1

Jeremy

1k row

Warm ups

"Jeremy"

21-15-9 reps of,

95lbs overhead squats

Burpees

6:07

1k row

50 true push ups

Can I do 3-1 for awhile? Maybe I can.

800m Run (both block around the house)

21 one arm KB Swings (53)

21 Wall Ball (20lb straight up in the air/no target)

21 25lbs weighted sit-ups

21 jumping lunges

600m Run (just the big block out front)

15  one arm KB Swings (53/35)

15 Wall Ball (20/up)

15 weighted sit-ups

15 jumping lunges

400m Run (just the small block out back)

9 one arm KB Swings (53/35)

9 Wall Ball (20/up)

9 weighted sit-ups

9 jumping lunges

Finished, turned off music, cleaned up, and started walking the dog before I saw I hadn't stopped the clock. My time was 30:06 at that point, so probably just under 20:00 was the end of the workout.

Five by five front squats

Didn't get vey heavy, today was just about getting back under the bar.

125, 135, 160, 185, 200

Taiko over techno

First let me thank my running partner, Miichone, of the Walking Dead fame. Today Songza offered a WD themed choice I music, and when I chose the Miichone playlist it was Japanese taiko drums--all of it. Powerful, serious, & fast. 

That's not how I ran, but it helped.

8x440m with 2:00 rest between.

Didn't record splits, but smoked my legs.

Five rounds

There is something about five rounds that has a nice ring to it. Makes me want to so a championship FGB soon. Now there's a thought.

Five rounds, for time:

250m row

5 power snatch @115lbs

9:20

Garage Days (revisited)

With the cost of couple memberships to local boxes being what they are, I am again resorting to being a garage gym crossfitter.

It will have to fit for now.

After a breif warm up, while wearing a 36lbs vest:

3 burpees

10 (down to 1) muscle clean & push press (50lbs, on axle bar)

100ft @80lbs farmers walk

Done in 15:55

Outlaw Drop-in

Tried out Outlaw CF, good wod.

Strength

Back squats, sets of 5

60%, 70%, 75%, 80%x2

185, 205, 215, 225

WOD

10 HSPU, 1 power clean @135

Down and up, respectively, to...

1 HSPU, 10 power cleans.

11:58

Overhead

Shoulder press 

Bar x5

50%*5

60%*5

70%*3

75%*2

80%*2

Then EMOM 85%*1

All lifts off of 150

AMRAP10

6DB push press at 45lbs

12 C2B pull ups

7+6

3000 miles to your next workout

After about 3000 miles and 11 days, I finally got to do a workout.

Tabatas of sorts, three stations, rotating through each eight times.

Hang power snatch 65lbs

Box jumps 24in

RKC planks

Didn't total as I went, honk I dropped some here/there, but 147 felt like a good sweat. After spending 4 days driving. 10-12 hours it was a welcome relief.

Lately posting late

From Tuesday....

Four rounds, within 5:00

5 front squats, from floor

5 burpees

AirDyne for calories

109 total

Going away WOD

Good time at Systematic CrossFit for our going away. Potluck and workout.

5 rds, for time

200m weighted run

12 pull ups

6 clean and jerks

Used a 45lb plate for runs and c&j.

12:28

Feeling Outlaw again

Went bak to the Way. Need to revitalize my training. May not have the stamina to stay at it 100% but we shall see.

Today:

15 minutes to snatch-hit 170lbs

15 minutes to clean & jerk-went up to 185 without jerking, went back to 135 and worked back to 185, 3x fail at 195

Then

5 rds, 1:00 max effort air dyne 1:00 just spinning the flywheel

Rest 2:00, Then

5:00 AMRAP

1 rope climb

10 deficit HSPUs

20 double unders

2+1+4

FGB revisited

Yesterday evening hit tabata FGB.

:20 work :10 rest for 8 rds of

Wallballs (6)

Box jumps (10)

SDLHP (7)

Push press (8)

Row for calories (4)

(#) was lowest scored rd

Barbara beat down

Five rds, for time:

20 pull ups

30 push ups

40 sit ups

50 air squats

3:00 rest after each round

3:14

10:00

16:48

2?:??

30:42

Had to fight back some vomit, not proud to say it...

Clean & run

1 hour to find a heavy clean and jerk

210, got under 215 but couldn't stand it up.

Then ran ~3.3 miles, ~24:00.

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

39:24.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

"Hansen"

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

39:24.

Enlarge image

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).