Go team systematic

Started following the Systematic CrossFt WODs.

Deadlift 5x5, building up on 1-3, repeat 3 weight for fourth then back down to easy weight for fifth.
Worked up to 275, backed to 250.
No energy.

The Every minute for 10 min:
3 strict pull ups
3 broad jumps.
Added 20lbs best.

Squats and such

HBBS: 1X5 @ 70%, 205, 1X5 @ 75%, 220, 1X3 @ 80%, 235, 1X3 @ 85%, 250, 3X2 @ 90% 265 – rest 1-2 minutes.

-then-

For time:

25 Burpees
10 Front Squats @ 70%. (185x1, 165x9)
25 Burpees

Carb nite diet begins

5 attempts to establish a 1RM of the barbell complex*:

1 Clean
3 Front Squats
1 Jerk
3 Back Squats
1 Behind the Neck Jerk

185Fl, 170, 175, 180flx2

*Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be lowered to the back rack to continue. The bar may be dropped from overhead after the final BtN Jerk. Rest as needed.

Presidential* (kinda sorta*)

HBBS: 3X5 @ 75%, 220. 3X3 @ 85% 250.
– rest 2:00 minutes between sets.

-then-

For time:

Run 400m

5 rounds of:

5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

3 rounds of:

5 Power Cleans 155/105#
10 HR Push-ups
15 Air Squats

Run 400m

*Strict 20 minute cap.
17:22
Then-
Biked back for Cannery.

Team WODs

Three man team
Station 1: seated sled pull +90lbs and sled push high bars down, low bars back +225lbs
Station 2: coach station 3 (rest)
Station 3: 65lbs barbell Turkish get ups

-Rotation after station 1 completes their pull/push.
-BBTGU are for form not speed or reps.
-seriously, coach the TGUs, form matters

Happy BDay to JK

28:05*

Scaled the HS walk to HS holds.

Head cold abating...

First day back in a few....

20 minutes to establish a 1RM Clean and Jerk.
205

-then-

“Jackie”

Row 1k
50 Thrusters @ 45#
30 Pull-ups
7:56

Head cold

This sucks.
That is all I got.

Air Dyin'

Tabata Protocol double-ups,
Six rounds of;
:20 on AirDyne for Calories
:10 rest
:20 burpees
(Lowest burpee score was 6, 42 total cals)
Immediately after last :10 rest;
For 20 minutes
1:00 double unders
1:00 20lbs wallball at 10ft target
(Highest 44/18,Lowest 21/12)

Finished with three farmer walks down and back with two sandbags per hand.

Dyin'.

Con la esposa otra vez

Deadlift 5, 4, 3, 2, 1
275, 300, 315, 335, 350
3:00 rest, then:
AMRAP3 squat cleans @165 (9)
AMRAP2 squat snatches @135 (3)
AMRAP1 thrusters @105 (1)

Holy shit tight hamstrings.

Systematically addressing weaknesses

50 calories on airdyne bike

Warm ups

For form;
20 air squats
15 push ups
5 weighted chin ups 44#
20 air squats
15 push ups
4 weighted chin ups 51#
20 air squats
15 push ups
3 weighted chin ups 58#
20 air squats
15 push ups
2 weighted chin ups 63#
20 air squats
15 push ups
1 weighted chin up 70#
1 weighted chin up 72.5#
1 weighted chin up 75#

Some tests

Tests-

1) 10 minutes to establish a 1rm Push Press.
Me-190, FL at 195 w/:30 to go...
Tiff: 125, FL at 135 and 130

2) 20 total minutes to:

-Establish a ME UB set of Double-Unders.
Me-51
Tiff-58
-Row 1k
Me- 3:46
Tiff- 4:26

-Establish a ME UB set of Pull-ups.
Me-21
Tiff-8

Feb 2

15 min to set a 1RM snatch

-Hit 175, loaded up 180 but no time for an attempt. Previous 1RM 185. Not bad for 15min.

"Diane"
Rx w/regional standard HSPU.
8:10

31 Jan

"JT"
*Not quite regional standard HSPU, abmat but no plates.

9:10