Wednesday, March 25, 2015

032520415 Terrible Awful Day

Eh...
Take out Alexander and replace with Irving,  Not a good day at the box today...

WARM UP
400m Run
3 x 10 of Squats, Jumping Jacks and Sit ups
Stretch

SKILL
BackSquat 6 x 2
Work to a HEAVY DOUBLE!
*Yay! This was the only shining light....
I hit 335lbs x 2 !!!!  Heaviest from the whole day.

now for the crap...

WOD

3 RFT
10 x Snatches
10 x Toes 2 Bar

Rest 2 Min

3 RFT
10 x Clean and Jerk
10 x Pull Ups

as Rx - 115lbs

At first sight this is perfect for me. I should crush it right?  Weight is moderate to light. I can perform those movements..even the toes to bar I can do...singles..but I can do it.  What happened?

Well, my lower back started hurting right after the squats.

No idea...I usually have a nice strong lower back. I never get sore or pain...but tonight....was just bad.

I for through the first snatches...going to knees to chest because I could no longer perform the T2B.

During my 2 min rest I scaled the weight to 95lbs....C+J at that weight is cake...but again my back was killing me, I could not go on...I had to stop.

I performed ONE set of the C+J and Pull Ups and quit. I QUIT.






Sunday, March 22, 2015

03222015 Sunday Squats

Man I hate being tired.

I feel really tired still.

BACK SQUAT
Stretch
Empty Bar x 10 (2)
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
315 x 1

BENCH
135lbs x 10
185lbs x 2 (2)
So bad....I dont know...I felt horrible.  So I stopped.

Not a great day.

eh...


Saturday, March 21, 2015

03212015 Saturday MASH

Oh man I hate being sick...
I hate being sick and coming back and attempting a mash...ugh.  NO BUENO.



It was a tough workout...at least for me.

Here is the ORIGINAL MASH as Rx

Here is what I did...me personally.  My buddies did the workout more complete than I did...but this is my blog so you get to read what I DID.

5 Rounds for Time
6 x Power Cleans @ 155lbs
12 x Banded Ring Dips

Rested 8 min since we did not do the rope climbs

2 Rounds for Time
400m Run
20 x Power Snatch @ 95lbs
*this killed me...I only completed 2 rounds. I couldn't run, I couldn't snatch very well. It was not a good deal. I wanted to quit and go home it was bad...

Rested 8 min again since I skipped a whole round.

2 Rounds for Time
20 x Deadlifts @ 135lbs
20 Cal Row
15 x Front Squat @ 135lbs ---- 95lbs
15 x Shoulder to Overhead @ 135lbs ----- 95lbs

I did the first round but my back was hurting and I was so beat...I just quit.  Then one of my buddies was like DO NOT QUIT...lower the weight and finish.  So...I dropped to 95lbs and finished my front squat and shoulder to overheads. Ugh..

Man being sick really sucks it all out of you.  I swear.  I was so beat....its not like I was on vacation or out and about and just not in the gym.  When you are at home in bed feeling crap you lose a lot...at least I did.

I felt bad, I felt like quitting...it was bad.  But I feel better, plan on squatting and benching tomorrow and hope to get some heavy weights tomorrow.  Yes!

Friday, March 20, 2015

03202015 Friday Night Lights 15.4



Pretty much me tonight....

I have accepted my place in this open...




sooo..I just did the scaled version for fun...


Scaled was;
8 min AMRAP
10 x Push Press
10 x Cleans
@ 95lbs Push Press and 115lbs Cleans

I got 97 reps....so not bad.

On to the next one...the last one. 15.5!!!!


Wednesday, March 18, 2015

03182015 Wednesday WOD

2nd full workout...and actually feeling better AFTER my workout.  Finally crushing this cold.

The workout was just OK.

WARM UP
400m Run
stop at each corner and perform 10 x squats and 10 x jumping jacks
Stretch

SKILL
Tabata Dubs
completed 11

WOD
10 min AMRAP
5 x Shoulder to Overhead
10 x Deadlifts
15 x Box Jumps
as Rx - 115# and 24" box
Completed 4 rounds + 20 reps

It was OK...

Friday Night Lights is next....15.4 Workout

on the positive side I was able to practice my dubs.  Not much better but I was able to practice.  I definitely need to dedicate more time to dubs.  I have to be more serious on dubs.


Monday, March 16, 2015

03152015 and 03162015 WORKOUTS

Ugh I hate being sick.  I got sick on Tuesday last week and it wrecked me.  I barely got to the gym yesterday.  I had to combo this post to have both workouts.



SUNDAY SKWAAT DAY 3/15
Yes...day after my bday!  42...I am an old man.

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (3)

That was it...I chilled out after.  Moving on...

MONDAY 3/16

WARM UP
400m Run
3 x  - 10 x squats, 10 x jumping jacks, 3 x burpees, 100m Run
Stretch

SKILL
Squat Clean + 2 x Front Squat
I only got 95#
Still no front rack...so no squat cleans


HELEN
3 RFT
400m Run
21 x Kettlebell Swings @ 53lbs
12 x Pull Ups
I finished as Rx in 17:36
Time cap was 15;00 so...I didn't finish in time....ugh.

I am just happy I finished it as Rx.  The Run was the worst for me as usual.

Monday, March 9, 2015

03092015 Monday WOD

I think I am learning the rhythm of the traffic..or it just seems that way.
It seems that Monday and Wednesdays are better than Tuesday and Thursday.  For the last 2 weeks it has worked out OK.

Tonight was another one night I was able to make it.

It was a decent night I was super tired but I pushed through it.

WARM UP
3 rounds
1 min - 200m Run
2 min - 7 x burpees + 10 x squats
2 min - 30 sec squat hold

SKILL
Tabata Squats
Tabata Sit Ups

WOD
Diane
21-15-9
Deadlifts @ 225lbs
Handstand Push Ups @ scaled on box on knees
10 min time cap
FINISHED - 6:37

I have to admit the scaled HSPU is not really fair. It is def very easy to do them off a box.  But..oh well I will take it.  Tomorrow will be a much deserved rest day.


Sunday, March 8, 2015

03082015 Sunday Skwaat Day

Typical Gorgeous Sunday Afternoon!

Had a great session today...

BACK SQUAT
Stretch and Warm up
Empty Bar - torso twists and good mornings
Empty Bar x 10 (2)
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
295lbs x 2
315lbs x 1
335lbs x 1
drop
225lbs x 10

DONE!

Deficit Romanian Deadlifts

135lbs x 10 (2)
155lbs x 10

I wanted to practice my dubs and butterfly pull ups..but got lazy and chilled...and the 2 hours went by very quick.

Great session!!!

Saturday, March 7, 2015

03062015 15.2 Crossfit Open WOD



WOOHOO!!

And the party train keeps rolling.  Another PRed workout in the books.  Ladies and gentlemen I present to you the Crossfit Open Workout 15.2 which is a repeat of last year's 14.2.


Your boy got 34 reps!!!!!



How amazing that in 1 year I went from zero reps...unable to even perform the movement to almost getting into the 2nd round. I am floored, humbled and feel so much pride in myself. All my work I do has paid off and is continuing to pay off.
I performed both sets of OHS unbroken. I knew the 95# would be super light for me and the only problem would be hitting depth. But I know that OHS I can hit depth...it is funny I can hit depth BETTER in an OHS vs a standard squat.  My max OHS is 185# so I knew 95# would be easy.

The chest to bar...now here is where I was slow. I had to do singles. I just pulled up and did "fast singles" to get past that first set.  I am sad I was 6 away from getting into the next rounds.

Either way I know how far I have come....and cannot wait to see the rest of these workouts and what else I can do.

I am super tired and happy at the same time.  I crushed this...for me anyway.  I did better than I could ever dream.  

Wednesday, March 4, 2015

03042015 Wednesday WOD

Came in to take it easy...I need to prep for Friday Night Lights, the Crossfit Open 15.2 the second workout.

Here is what I did...

WARM UP
400m Run

3 rounds of
10 x OHS
10 x sots press
10 x sit ups
100m run

SKILL
6 x 2 OHS with 3 sec hold at bottom
165lbs

WOD
3 rounds of 1 min each:
Squat Cleans
Shoulder to Overhead
Overhead Squat
Front Squat
Rest
I got 126 reps...@ 75# = L3

Super light and kept it chill....

Tuesday, March 3, 2015

03032015 Tuesday WOD

A good night...I was just going to go in and stay loose and keep my body active in anticipation for the next open workout. 15.2.  Not expecting to kill it at all..just want a good sweat, get the heart beating and so forth.  Ending up doing better than expected.

WARM UP
400m Run
3 x
10 x squats
10 x jumping jacks
10 x sit ups

SKILL

200m Row + Run
400m Row + Run
600m Row _ Run
Done - 15:42
this sucked...I can row just fine...the run sucked. WOMP!

WOD
21-15-9-9-15-21
Box Jumps

Goblet Squats

Kettlebell Swings
as RX = 53lb KB and 24"box
20 min time cap
DONE - 18:25

Yup...not bad at all...not bad at all.

Sunday, March 1, 2015

03012015 Sunday Skwaat Day!

Sunday funday...

BACK SQUAT
Empty bar x 10 - 2 sets
135lbs x 10  - 2 sets
225lbs x 5  - 2 sets

255lbs 4 x 3 (70% of my 1RM Squat)

Power Cleans @ 65% of my 1RM Clean and Jerk 205lbs
4 x 4 @ 135lbs

Push Press @ 70% of my 1RM Clean and Jerk 205lbs
4 x 2
1st - 135lbs  was too light bumped it up
2nd-4th set @ 155lbs

Toes to Bar Practice
Able to link 4 of them!!



They are not pretty or smooth or efficient at all. But practice is practice and it is a work in progress.  Just have  keep at it..and get better and stronger right?

today was a good session.  Very happy!

Awesome way to start the week and prepare for 15.2 the second workout of the Crossfit Open!

Saturday, February 28, 2015

02282015 Last Sat of Feb WOD

End of FEB 2015.  Man does time fly I tell ya.  How are we in March tomorrow?  Crazy.

The fellas all met up post 15.1 picked a workout to do.  We didn't really like the mash just middle so we made some edits and added our own.  Here is what I did! *note I scaled...the Rx guys did a slightly "harder" workout.

3 Rounds For Time

9 x Power Cleans @ 115lbs - it was supposed to be a squat clean...so I power cleaned.
15 x Push Press @ 115lbs

DONE - 7;46

Rest 7 min

3 Round for Time - the Rx was 5 rounds

12 x Strict Ring Dip w Band
12 x Strict Pull Ups
* some guys did C2B instead and kipped their dips

DONE - 27:36

Rest 7 min

21-15-9
75# Thruster - the guys used 95#
Burpees


DONE 45:48

This was tough..the burpees kill me. I am super slow and want to just give up...especially with my ugly bro rep thrusters.  No bueno.




02282015 FRIDAY NIGHT LIGHTS 15.1

BOOM!


FRIDAY NIGHT LIGHTS!!

CROSSFIT OPEN WORKOUT 15.1 !!!!!

*for the ladies..


Workout 15.1

9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches

  (M 115 lb. /  F 75 lb.)
Workout 15.1a
1-rep-max clean and jerk
  6-minute time cap


I came in pretty anxious, nervous and super excited.  I had a goal in mind.  I wanted to get through ONE round.  I wanted to get to ONE DAMN ROUND...as RX!
I cannot link Toes To Bar...I have to do it 1 at a time.  So my goal was please please please let me get 1 round.  I knew my deadlifts would be easy. I knew my snatch at this weight would be not super easy but I can do it.  So I was only worried about the T2B.
I just nutted up...and went at it.

OMG OMG OMG!!!

I was able to complete 2 rounds!!! My total score...


I completed 63 Reps on 15.1 and my clean and jerk was 205# for a total of 268!!!
YAY!!!
I am beyond happy and super excited. I hate to sound cheesy but...tonight is a huge achievement for me.  I went beyond what I thought I could do. I wont say I "crushed" this workout but I did so much better than I expected and what I thought I could do.
This truly is all the hype about crossfit is all about.  The community and workout that pushed you...push you OUT OF YOUR COMFORT ZONE.  Get out of it..stop being so comfy. PUSH YOURSELF!  Again I know I sound like some crazy cult Crossfit idiot life coach wannabee.  But I surprised and shocked myself tonight.
30 toes to bar?  As RX?  No way...really?  I am too happy.  I am proud of myself. 
I hope this little accomplishment of mine will help someone out there to push themselves as well. You can amaze yourself....




Wednesday, February 25, 2015

02252015 Wednesday WOD

Last workout before the open...wanted to go in and get the blood flowing and then rest tomorrow.

WARM UP
3 x rounds
10 x Squats
10 x Sit ups
5 x burpee over erg
100m Row

SKILL

Max Bench Press
*I recently did a max bench...and was pretty happy about it.  I got 325lbs.
So tonight I chilled out. I only did 275lbs for fun.

WOD
14.1

10 min AMRAP
30 x Double Unders
15 x Power Snatch @ 75#

My goal was to get through at least ONE round. I wanted to chip away at my DUs and I did.  I got 1 full round plus 7 DUs!!!!

SOOOO HAPPY!!!!  I need to practice...for sure.  But getting 37 total double unders where I was only able to do 1 at a time...I am happy.

Now time for some rest...good night. I accomplished my goal.