Monday, May 23, 2016

05212016 - 05232016

Weekend Workouts...so late and lagging on posts!

SATURDAY

Part A
FOR TIME
12-9-6
Snatch Grip Dead
Hang Snatch
Overhead Squat
@ 95lbs
DONE - 8:08

Part B
FOR TIME
50 x Bench Press @ 135lbs
50 x Cals on Assault Bike
DONE - 12:30


SUNDAY SKWAAAT DAY

Warm up
Normal rolling and hip circle

BACK SQUAT
Empty Bar x 10 (2)
135lbs x 5 (2) - Tempo - 5 sec down and shoot up
185lbs x 5
225lbs x 5
275lbs x 3
295lbs x 3
305lbs x 3 - NEW PR FOR A TRIPLE!!!

SNATCH TECH WORK
Ran an impromptu Snatch clinic working with PVC and empty bar.
Burgener Warm up x 3
Skill Transfer Exercises
OHS

Snatch Strict Press Behind Neck
Snatch Push Press Behind Neck
Overhead Squat
High Hang Power Snatch
High Hang Snatch
*using PVC and moving to empty bar


MONDAY
Warm up
3 x 10
Squat, Jumping Jacks, Lunge + 100m Run

SKILL

1000m Row
DONE - 3;36

WOD

DT + Box Jumps
5 Rounds For Time
15 x Box Step Ups at 24"
12 x Dead
9 x Hang Cleans
6 x Push Press
@ L3 = 135lbs

DONE - 19:20
*I wanted sub 20...so I did it.  The box step up and cleans taxed me the most.  I can dead forever and the push press is easy at 135lbs.  Very surprised the hang cleans killed me so much.


NOW ALL CAUGHT UP!!!!

Friday, May 20, 2016

05202016 Friday WOD

Man long time...here we go!

WARM UP
400m jog
3 x 10
Squat, Jumping Jacks, Lunges



SKILL
Strict Press
PR!!!!!
5-5-5-3-3-3-1-1-1
195lbs!!!

WOD
3 Rounds
1 min - Front Squat
1 min - Kettle Bell Swing
1 min - Box Jump
1 min - Push Press
1 min - Rest

as Rx @ 95lbs and 53lbs

TOTAL REPS - 180

Thursday, May 12, 2016

05092016 Monday and 05122016 Thursday WOD

I cannot believe I forgot to post on Monday.

05092016 WOD
Memorial Tribute WOD



Awareness through fitness I am not mad at that...

Marianne was a 14 year old girl who killed herself on 4/24/16 (notice the rep scheme) due to bullying.  We need to stop it...and if I can do this WOD in her memory I am all for it.

I did it Rx and finished 4 rounds.

05122016 - WOD
Today was kill your legs day..

Warm Up
400m
3 x 10 - squats, scorpions and jumping jacks

SKILL
Back Squat triples
worked to 225 and chilled doing paused on the  bottom.

WOD
21-19-15-12-9-6-3
Goblet Squats @ 44lbs
Box Jumps
Lunges w plate @ 35lbs

DONE - @ L3  - 13;15

legs were LIT afterwards....I will feel it for sure...tonight and tomorrow!

Sunday, May 8, 2016

05062016 - 05082016 Weekend Recap

Here we go....weekend fun at the box!

FRIDAY 0506
Warm Up
400m Run
floor drills

SKILL
NA
It was banded runs and I could not do it because I had bursitis on my achilles. I could not run.

WOD
4 Rounds for Time
10 cal Assault Bike
15 x Thrusters @ L3 = 75lbs
DONE - 12:12


SATURDAY 0507
had a busy Saturday morning...sleeping in and then a bday party.  Got home in the afternoon and hit the box.

For Time
100 x Air Squat
50 x Push Jerks @ 135lbs
100 x Air Squat

DONE 14:23


SUNDAY 0508
Sunday Madness
Warm Up/Roll Out

Started w some light squats for fun
empty bar x 10 (2)
135lbs x 5 (2)
185lbs x 5
225lbs x 5

Then we did some stupid circuit WOD....its was crazy BRO STUFF!

AMRAP 30 Min
Sled Push + Sled Drag @ 90lbs (2 x Plates on the sled)
Tire flips x 8
100m Run
Chest to Bars x 5 + Toes to Bars x 5
10 x Slam Balls @ 50lbs
100m Run
*basically set the sled and tire in the alley and you had to run around the block to the alley and back into the box for the c2b and t2b.

I only completed 2 rounds...womp womp.

Tuesday, May 3, 2016

05032016 Tuesday Movement

I wanted to stay in bed this morning.  The alarm went off at 4:50AM.  I snoozed.
5:00am..I snoozed...
5:10am - I contemplated just sleeping for the extra 1.5 hours before work...

I woke up...
I went to the box...

WARM UP
3 x 10
Squats, Jumping Jacks and Push Ups

SKILL
Push Press
Heavy Triples...5 x 3
I hit 195lbs
(no belt no wrist wraps)

WOD
3 Rounds
4 min AMRAP + 1 min rest
3 x Squat Clean @ L2 = 95lbs
6 x Burpees
9 x Sit ups

COMPLETED - 6 rounds + 3 cleans

I was not fast at all..but I felt steady. I rested enough and tried to keep going and do larger sets.  Burpees were the hardest of course.  95lbs cleans are manageable I can do those fairly fast and unbroken.  So it felt good to move and get the blood flow and muscles flexing.  NO beast mode...just steady work so that is what I needed this morning.

I felt great on the drive home to get ready for work.

Rest day tomorrow...

Monday, May 2, 2016

05022016 Monday WOD

Warm Up
3 x 10
Squats, Jumping Jacks, Sit Ups + 100m run

SKILL
EMOM for 8 min (8 sets)
Squat clean + 2 x Front Squat + Split Jerk @ 95lbs
*I had to use light because of my grip...no front rack means crappy position.



WOD
HELEN

A repeat workout...

3 Rounds For Time
400m Run
21 x Kettlebell Swings @ L3 = 44lbs
12 x Pull Ups @ as Rx
DONE - 15:45

The key to this morning's workout was the L3 load. I can swing a 53lbs KB all day...but going lighter made my running just a touch easier. I am not sure if I did this faster but my KBS were unbroken and 1st 2 rounds of pull ups were 6 + 6 and my last round I did all 12 unbroken!  UNBROKEN!! WOW!!!

So yeah...not bad.  I am happy with the lower weight because I truly felt I moved better and faster on the other movements.

05012016 SUNDAY PR!

Sunday Skwaat Day...and Deads!

Warm UP
Roll and Stretch
Hip Circle

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

BOX SQUATS
135lbs x 5
185lbs x 5
225lbs x 5 (2)

DEADLIFTS

135lbs x 7
185lbs x 5
225lbs x 5
275lbs x 5
315lbs x 1
345lbs x 1
405lbs x 1
425lbs x 1
***435lbs*** x 1 
PERSONAL RECORD!!!!!

That is all she wrote...

Saturday, April 30, 2016

04282016 Thursday 04302016 Saturday WOD

04282016 Thursday WOD

WARM UP
3 x 10
Squat, Sit Ups, Push Ups + 100m run

SKILL
Split Jerk Practice

WOD
12 min AMRAP
5 x Push Jerk
7 x Hang Clean
10 x Dead
15 x Box Jumps
Rx - 115lbs
Completed - 4 Rounds + 10 reps



04302016 Saturday WOD

FOR TIME
42 x Wall Balls @ 20lbs
21 x Bench Press @ 185lbs
30 x WB
15 x Bench
18 x WB
9 x Bench

DONE - 13:00 minutes

Tuesday, April 26, 2016

04262016 Tuesday WOD

Warm Up
3 x 10
Squats, Sit Ups, Lunges

SKILL
Back Squat 4 x 3
*3rd rep pause for 3 sec
275lbs

WOD
4 Rounds
4 Mins of Work
20 x Wall Balls
30 x Goblet Squat
Max Cal Row
1 min rest
*Only the cals count

I got 50 cals total.

I COMPLETELY MISSED THE 3rd ROUND! Ugh...
1st - 22 cals
2nd - 12 cals
3rd  - 0
4th - 16 cals

Ugh...I went L3 @ 16lb med ball and 53lb KB.  I was gassed on that 3rd round. I had to re compose myself and pushed the 4th and final round where I went unbroken on the WB.  Pushed through the goblet squats and tried to catch up on cals.  Ehh...

So the question...since only the cals counted...should I have sandbagged more and went L2? Crossfit L1 instructors say yes and no.  YES on some days...and NO on others.  What was my goal?  If I am to stay on this endurance baseline maybe I SHOULD OF WENT LIGHTER?  Hmmm...The wall ball was too light, I did feel like I was somewhat cheating.  I always use a 20lb ball...so using a 16lb was a tad light.  The KB I was no way using a 70lb KB so...53lbs was the right weight.  That is what swayed my decision.  If Rx was 53lbs I would of went 14lb ball and a 44lb KB.

Different ways to skin a cat....I am disappointed I missed a whole round.  So using that as a measure I should of went lighter I guess.  More learning...learn every day.

Monday, April 25, 2016

04232016 Saturday and 04252016 Monday WOD

Slacking on the weekend...did not post my Workout.

04232016 Saturday
I coached the morning workout so that was fun.  Before class I

BENCH PRESS

Empty Bar x 10 for 2 sets
135lbs 2 x 10
185lbs 2 x 5
225lbs 2 x 5
185lbs x 5
135lbs x 5

Later that morning I did this ALONE..ugh. Working out alone kinda sucks. You need a good mental focus. Which I kind of lack.

7 Rounds For Time
7 x Clean and Jerks @ 155lbs
7 x Strict Pull Ups
DONE - 29:40

I should of went faster, I know I rested a bit much.  Again this goes into the fact that you are ALONE..and no one there to keep you accountable or to chase or to push you.  It was tough for sure.

04252016 Monday

Warm Up
1m - 200m Row
2m - 10 x squats, 10 x sit ups, 5 x burpee
3m - :30 plank hold

SKILL
HSPU
had to do it on a box...we practiced for 6 mins

WOD

"NANCY"
5 Rounds For Time
400m Run
15 x Overhead Squats  - L3 @ 75lbs
DONE 23:36

The run just gasses me still...I cant run.  I need to research and ask some running coaches about it.  I believe I am that rare breed that simply is not built to run. sigh...




Thursday, April 21, 2016

04212016 PR Thursday!!!

YAY!!! Have not hit a PR in a LOOOONG TIME!!!!  SO HAPPY!!!

WARM UP
3 x
250m Row
10 x Squats
10 x Jumping Jacks

SKILL
Hang Power Cleans
200LBS PR!!!!


YAHOOOOOOO!!!!


WOD
3 Rounds For Time
30 x Squats
30 x Push Ups
15 x Front Rack Lunges - L1 @ 75lbs
400m Run

DONE - 18:55

I should of JERKED IT too...to see if I could!!!  MAN! So happy!



Monday, April 18, 2016

04182016 Tough Monday AM WOD

Another Rough One...ugh.

WARM UP
3 x 10
Squats, Sit ups, Push Ups
100 m Run

SKILL
Tabata Kettle Bell Swings
@ 70lbs - 6 reps

WOD

"DANIEL"


"With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel."


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

I did my thrusters at L2 - 65lbs
I did Rx Pull ups...which maybe I should of just did box pull ups in hind sight...

25 min Time Cap...I #DNF DID NOT FINISH
I got to 20 pull ups...and time ran out.

I do feel a sense of Honor preforming this workout for a HERO such as Daniel.  All Hero WODS def remind you about where and what we are here in the USA. Fallen heroes and their  ultimate sacrifice.  Although I did not finish I was happy to suffer this workout for this guy.  RIP




Friday, April 15, 2016

04152016 Friday - What I Needed

Today's workout is what I needed...I did not WANT it...and I was ready to QUIT...I has hurting.

WARM UP
3 x
250m Row
10 x squats
10 x scorpions
10 x push ups

SKILL
5 x 7 Squats
LIGHT...went super light and focus on depth and movement.  I needed this. I basically used the skill as a warm up.



WOD
4 x Hill Sprints

YES...this sucked so bad. I would run walk up that hill and my lungs were burning and out of breath. I am happy I wore my compression tights.  NO leg cramps, NO shin splints.  The 3/4 length VIRUS tights did the job as the should.

I am glad we did it. We got to go outside and work something we dont usually get to do.  I hated it...,but I know I needed to do it.

HAPPY FRIDAY!


Tuesday, April 12, 2016

04122016 Tuesday WOD - Failing

I am falling apart!

WARM UP
3 x 10
Squats
Lunges
Jumping Jacks

SKILL
10 min total
1 min Max Cal Row
1 min Rest
TOTAL CAL - 97

WOD
21-15-9
Cleans
Front Squats
+
400m Run

DONE - 19:30 @ L1 = 75#

So the new strategy was go LIGHT so I can keep moving and build up my endurance base.  eeeh...not so great this morning. The first set was easy enough, 11 and 10 for the cleans and front squats. I went for the run and it was OK.  I got in for the round of 15 and my lower back for REAL TIGHT.  I plugged  through and when I got out to run...that was all she wrote. I basically walked the whole 400m. My back was killing me.  I dont even know what happened. I pride myself on having a good back...but this was a CORE issue...I probably did not warm up enough and did not control my breath.

KEY was breathing. Since the weight was so light I think I just flung it around and did not brace my gut and strained my lower back and core. I know I did not use my hips...I kind of just muscled everything...and paid for it on the run.  At this weight I should of finished this WOD under 15 mins.  But instead...walking around the block 2xs was no bueno.

I am old and falling apart....

Monday, April 11, 2016

04112016 Monday WOD

WARM UP
3 x
250m Row
10 x Squats, Sit Ups, Scorpions

SKILL/STRENGTH
Backsquat - I ran out of time and just hit 225 for 3
*basically a warm up. I need more time to really squat. I usually take 1 hour for a full session.  #sundaysquat day

WOD
20 Minute AMRAP
2 rounds of CINDY
5 x Pull Ups
10 x Push Ups
15 x Air Squats
+ 200m Run

I completed 4 rounds and 5 pull ups

I tried to run most of the 200m, of course that was what slowed me down. Everything else was un broken. Rx pull ups unbroken...Hand Release push ups...and my mediocre squats.  It was OK.

I did not feel as winded but the run just drains me...even at just 200m. But I did run more than usual. So baby steps..baby steps.