Saturday, December 20, 2014

12202014 Saturday MASH

Ok...2nd day back. I took it easy yesterday and the WOD was mostly body weight stuff so it was a good primer to get my back in the swing.

So this morning I jumped right back and did the mash. ALONE...well, one of our guys came later and he did it after.

Per usual..here is the as Rx mash...as posted by Crossfit Linchpin

MONSTER MASH - Crossfit Linchpin

here is what I personally did:

FOR TIME
80 x wall balls @ 16#
40 x HSPU @ on my knees on a box
20 x deadlifts @ 315#
17:12

Rest 10 mins

21-15-9
Regular Pull Ups - I will freely admit I probably "bro repped" A LOT. I mean A LOT.
Kettle Bell Swings @ 53#
Goblet Squats @ 53#
47:08

Rest 10 mins

12-9-6-3
Power Snatch @ 115#
14 x Ring Rows after each set

70:04 DONE!!!

I must say the deadlifts were very hard.  I broke them up at first by 5...then it went to 4 then at the end I was doing my best to pull triples.

Also the ring rows at the end got me...I broke down the power snatch into 3s. That also got heavy real quick.

Great workout and great way to get back into the mix.  I am tired and I will be sore tomorrow...all good though. I feel refreshed. And Strong!!!

YOU DONT WANT NONE!!!





Friday, December 19, 2014

12192014 Friday WOD

First WOD back after a week off.  A week of being SICK.  I had a nagging achy body and stuffed up head. So I took it slow.



WARM UP
400m Run
Stretch

SKILL
Max Squat Clean

I cant do that..so I was able to work on my front rack. I stretched and had my mobility worked on. I used the 15 min for this skill to really work on my mobility so I can get a front rack...eventually.


WOD

80 x Squat
70 x Sit ups - I admit to cheating and only did about 50 or so. I was cramping up. =( fail.
60 x Lunges
50 x Push ups
40 x Goblet squats @ 35# It was L2.
30 x Kettlebell swings
20 x Burpees

18:00 min time cap
I finished in 16:17

Sunday, December 14, 2014

12142014 Sunday Fun Day

Squats and accessory work...

BOX SQUAT BELOW PARALLEL!!!
I am working off of last week. I set up a lower box this time...so no doubt it is below parallel.
EB x 10 (2)
135# x 10 (2)

Working Set - Triples
225#
255#
275#
295#
315# x 2 only...I got scared of trying the 3rd rep.

Accessory Work

Complex - 3 x Snatch Grip Deadlift + 3 x Hang Pulls
95# x 3
115# x 3
135# x 3

Back Extensions on GHD

BW x 10 x 2
+ 15# plate x 10 x 2

Pull Up Practice
Strict + Kip and a horrible butterfly attempt.

That's it!!

Saturday, December 13, 2014

12132014 Special Sat WOD

Today is special for 2 big reasons.

#1 - Mom's Birthday!  Happy Birthday MOM!!!

#2 - Highland Park Crossfit's Anniversary - Happy Birthday HPCF!!!

Monster Mash

Per usual...I will post what I did personally....

5 min AMRAP
Squat Clean + Jerk
I basically did "Grace" at 135# because I cant squat clean.  I completed 17 reps.

Rest 10 minutes

10 min AMRAP
60 x Bar Facing Burpees
30 x OHS
10 x Muscle Ups
Well...lets be honest I only did the burpees.  I completed 52 x bar facing burpees in 10 mins.

Rest 10 minutes

10 min AMRAP
30 x Double Unders = 60 x Singles
15 x Power Snatches @ 75#
I completed 3 rounds

Done...

We celebrated with a "Half Murph" WOD. I missed the start so I just jumped in...I completed 150 x squats  and 40 x push ups.

What a great day!!!

121214 Friday Night WOD

Another AS RX workout for your boy!  Yay for me!

WARM UP
3 Rounds
10 x Squats
10 x Jumping Jacks
10 x Sit Ups
5 x Burpees

Stretch

SKILL

Max Deadlift
5 x 5
I didn't push it at all....315#
315# was pretty light at 5 reps.



WOD
12 RFT

12 x Med Ball Cleans

12 x Push ups
21 min time cap
I finished in 17:57 AS Rx!!!  with a 20# ball.

Tonight's WOD was good for me. I was able to spread out the pain and get through it. I am happy I got it under 18 mins.  Not bad at all for a Friday night.

Thursday, December 11, 2014

12112014 Thursday WOD

Tonight we did this...

Crossfit,com 's Wed 12/10 WOD.



this workout sucked...well OK..not that bad but bad, if that makes sense.

WARM UP
400m Run

With a partner
P1 - Holds a Med Ball in full squat (we used a 14# ball)
P2 - Performs 10 x Sit Up, 10 x Push Up and 10 x Jumping Jacks
We do this 2 x each...4 times total.

SKILL
Sots Press

5 x 3 - I did 95# for 1...so it did not count.  My final weight was 45# = Empty Bar.
This movement is way hard...it really works your core, balance, bottom of squat and shoulders.  It really really taxes your shoulders. I should really practice this more.  I may do that on Sunday Squat day aka Open Box.

WOD
The above...
1 min - Squat Clean
1 min - Push Jerk
2 min - SC
2 min - PJ
3 min - SC
3 min - PJ
as RX = 135#, I did it at L3 = 115#
and, I further scaled it and performed power cleans. Same reason...I do not and cannot hold a front rack so I cannot squat with weight in front of me.  I can barely do it with an empty bar.  Any movement that requires a front rack I simply cannot do.  I know I know I need to work work work on it.  I plan on doing it next year.  I will declare 2015 the year of front rack and double unders.

I did a total of 71 reps across all the 12 minutes.  Not too bad.
It is weird...115# gets heavy real quick. I mean quick.  I know I cant be getting weaker at all...but man...I know 135# would of killed me.

Well...that's all folks.  Good night!


Monday, December 8, 2014

12082014 Monday WOD

I had to run an errand with my boss and that got me out of work early.  Early enough to take the 6PM class on a Monday!  I know weird right?

WARM UP
3 x
min 1 - 500m Row
min 2 - 10 x Push Up + 10 x Sit Up + 10 x Lunges
min 3 - 5 x Burpee + 10 x Sit ups

SKILL

Max 500m Row
I PRed today!

I rowed 500m in 1:43!!!!!

Pretty stoked about that....whoohooo!!!

WOD

Hero WOD - D.T.

5 Rounds for Time = 15 min time cap
12 x Deadlifts @ 115# = L2
9 x Hang Power Cleans
6 x Push Jerks

I finished in 13;42

I must say this was a hard workout.  Not because of the weight..the weight was light.  It was a different kind of load and metabolic conditioning...also different from say running a mile and different then jumping rope or doing burpees.

12082014 RECAP GOALS

2014 has been a crazy year for me.

I wont get into my personal stuff because that can get into a whole other level...but when it comes to training and reaching some numbers I wanted...I have succeeded.  Yesterday in my previous post I hit my last goal...and I wanted to do a quick recap...not only for myself but for my 8-10 readers on here!



I stated that I wanted to add 50# across my lagging lifts.  The "big lifts."  Here are my numbers.





POWERLIFTING TOTALS
Bench Press - 275#
Dead - 405#
Squat - 350#
TOTAL - 1030lbs



CROSSFIT TOTALS
Strict Press - 195#
Dead - 405#
Squat - 350#
TOTAL - 950lbs

I am beyond happy and proud of myself.  The only lift I have not really worked on was my bench.  A 275# 1RM was "good enough" for a bit, plus in crossfit we dont really bench a lot.  But I am sure I can get that number higher too.  I am going to keep going and maybe do an UPDATE at the real end of the year.  If I can get 1000lbs in my crossfit total that would be great.  I need to add more weight to my dead and squat. I think I am tapped out on my strict press.

Not bad for the first week of Dec 2014.

I am going to really work on pull ups for the remainder of 2014.  I want to get to 10 unbroken.  My max was 7 before...so just 3 more to go.  10 unbroken pull ups to end 2014 would be amazing.

Looking forward to 2015...I know what I have to work on next year.  Always get stronger...but after pull ups...I am looking at DOUBLE UNDERS.  That is next on this fat boys list.

Sunday, December 7, 2014

12072014 PR Sunday!!!

Today....first week of December I reached my last goal.  I had some numbers I wanted to hit...and I did it today.

I stretched out and went right into it...

BACK SQUAT
Empty Bar x 10 (2)
135# x 10 (2)

Working set
185# x 5
225# x 5
255# x 5
275# x 3
295# x 3
315# x 1
335# x 1
350# !!!!!

AWESOME!!!!  YAY!!!!!

I wanted to add 50lbs across all my lifts...and this makes the final.

195# strict press
225# push presh/jerk
350# back squat
405# deadlift - both conventional and sumo

I AM SUPER SUPER HAPPY!!!

SUMO DEADLIFT

135# x 10
185# x 5
225# x 5
275# x 3
295# x 1
315# x 1
365# x 1
405# x 1 - DONE!!!!

Pull Up Practice
10 x strict

Butterfly practice was bad...I lost what little tiny rhythm I had.  I need to really get back into it.  I can barely do it now.  Now that I have all my lifts...I can really really get into the pull ups.  3 more weeks until end of the year...I will practice my pull ups from now on!




Saturday, December 6, 2014

12062014 Saturday MASH

Oh man...what a morning.  I mean wow.  This is one of those workouts that you are kind of PROUD you did it...and finished it.  Sure we had to scale it...we had to modify it.  I believe still the workload was still super intense and everyone felt great AFTER we did it.  Let's get into it.

I got to the box early to warm up. I need it...as an old man I need more time then the youngins.
I did a 1500m Row and stretched.

We decided that this week's mash was "not good" so we picked on from JUNE 2, 2014.

You can see it As RX here...Crossfit Linchpin

Seriously as Rx is for elite level athletes.  It is a definite fire breather workout.  So here is what WE did and what I did.

00:00 - For Time

100 x Double Unders = I did 200 singles
80 x Wall Balls @ 20# = I used a 16# ball
60 x Push ups
400m Run
20 x Handstand Push ups = I did them on my knees off a box
10 x Power Cleans @ 185# = I did 135#
5 x Muscle Ups = I did 5 strict pull ups

Rest 5 Min

3 Rounds
10 x Front Squats @ 185# = I used 135#
20 x Chest to Bar = I did 10 strict pull ups
50 x Double Unders = I did 100 singles

Rest 5 Min

For Time

100 x Overhead Squats @ 95# *
*I started with 95# did 5 and it was too heavy. I was no way going to complete 100 reps.  So I lowered to 75#.  I then did 25 reps at this weight.  I was going to just do 50 and quit, but my friends all pushed me and told me to just do the empty bar (45#) and finish the 100 reps.  So I did...I did the remaining 70 reps with an empty bar to finish.

I finished this in 68:03

Everyone was BEAT after this workout...like BEAT. Shows how great it was.
Pretty happy with my performance this workout.  Good stuff.  Until next mash!

Friday, December 5, 2014

12052014 Friday WOD

FINALLY!

After 4 days of FORCED REST...I was able to workout tonight.

WARM UP
400m Run
3 x Push Up, Sit Up, Jumping Jack, Squat (10 x)
Stretch

SKILL
Max Hang Clean Triple
205#
5 x 3

WOD

21-15-9

Shoulder to overhead @ 115#  = L2
Box Jumps @ 24"

finished in 11;15

This was a horrible traffic week. It took my ONE HOUR FORTY MINUTES the whole damn week to get home. I missed my workout every day,  It was bad.

It was good to get in tonight.  And actually do OK.

Sunday, November 30, 2014

11203014 Box and Bench

Sunday Funday again...

WARM UP
Stretch

BOX SQUATS
Empty Bar x 10

Sets of 5
95# x 2
135# x 2
185#
225#
275#
295#

Not bad at all...I felt strong and maybe could of went to 315#.  I am going to try a lower box too.  But I felt good throughout.


BENCH PRESS
135# x 10 (2)
185 # x 5 (2)
225# x 3 (2)


PULL UPS
3 x 3 of strict


Butterfly practice

Saturday, November 29, 2014

11292014 Slow Day

Tired...ate too much...the usual.

WARM UP
2k Row

Stretching

Shoulder to Overhead
Strict Press/Push Press/Push Jerk

Empty Bar x 10 (2)
75# x 10 (2)
95# x 5 (2)
135# x 5
165# x 5
185# x 1 - FAILED the rest of the reps.

*I was hoping to get to 225# but was so tired...and had no energy.  So I stopped.

Not a great day at all....

Thursday, November 27, 2014

11272014 HAPPY THANKSGIVING!!!!

OMG...what a way to earn my dinner.



9AM class...a nice way to ease into dinner right?  Ugh...put it this way 95% of the class DNF (DID NOT FINISH)
1 team finished
1 team finished at 1;30 past cap.
Rest of us...way far behind...not even worth it...

WARM UP
400m Run
3 x
10 x push up
10 x jumpin jacks
10 x squats
200m run
*I only did 2...there I admit it.  WOMP!

WOD
Teams of 2
4 RFT

30 x Burpee Box Jumps
50 x KBS @ 35#
50 x Goblet Squat @ 35#
50 x Wall Balls @ 14#

30 min time cap

my partner and I finished 3 rounds plus 18 burpee box jumps.
We scaled appropriately to FINISH...and well we did not.  We couldn't go any lighter..it just took us and the rest of the class too long.  Like I said, Only one team actually finished under the time cap....so I dont feel so bad.  It was hard.

Now...after finishing the above..you would think OK..that is more than enough..lets go eat!

But now...PEER PRESSURE #1

"hey we are going to do the mash..."  Ugh...shit...OK...EFF IT...let's do it.

Soooo...we did the mash...

Monster Mash

I linked the as Rx above...I scaled a couple things but we DID NOT SCALE the weights.  Everything that includes a barbell was done as Rx!!!  Here is what I did:

AMRAP 3 minutes:
5 Back Squats 255/165
5 Bar Muscle-ups - scaled to strict pull ups
AMRAP 3 minutes:
40 Double-unders - scaled to 80 singles
4 Clean & Jerks 155/105
AMRAP 3 minutes:
7 Hang Power Snatch 95/65
14 Air Squats
AMRAP 3 minutes:
14/10 Calories Rowing
7 Burpees over the rower
*Rest 3 minutes between AMRAPs
*Do all 4 AMRAPs, then repeat.

No one really kept "score" per se...we just tried out best.  I did keep notes but I am not going to post them here,..no need to humiliate myself anymore...but I did it, I finished it.

OK...now the 4 of us...that did the mash...tired AF.  Beat...we did a WOD and  now we did the mash.

Then one my so called friends suggests...hey since the back squat bar is all set at 255# lets to 100 reps between the 4 of us...basically 4 x 25.  Cool?

Umm..NOPE...you all have fun.  I am OUT.

PEER PRESSURE # 2

COME ON IRVING!!! Let's go!!  So we embark on a Round Robin style 1 rep each conga line at 255# to do 100 reps.

After the first 3...FINALLY some LOGIC played in and we dropped it to 15 each...so 60 reps between the 4 of us.  15 sets....

Then...we decided to go heavier.  Here is how it broke down.

1-10 Reps @ 255#
11-14 Reps @ 275#
15th Rep @ 300#

Umm...yeah...that is what we did.

DAMN THAT PEER PRESSURE!!!!

Talk about VOLUME....we did A LOT...like A LOT A LOT A LOT.

I am beat...going to throw down at dinner and not feel a shred of guilt...take my ZMAs before bed and sleep like a baby.  Have a wonderful Thanksgiving all...and PEACE!!!


Wednesday, November 26, 2014

11262014 Wed WOD

Thanksgiving eve...what to do? Go workout...

WARM UP
400m Run

3 x
10 x Push Up
15 x Jumping Jacks
10 x Sit ups
10 x Scorpions (5 x each leg)

SKILL

5 x 1 Max Hang Snatch
145#
* I was able to get this weight because I was able to power snatch it.  When doing a full snatch my "working weight" is 95#.  Same issue...mobility. I cannot get below parallel.  I need lots and lots of warm up.  if I know I am going to practice snatch, I do tons of snatch balance and overhead squats so I can warm up enough to even just hit parallel.  The struggle is real.

WOD

21-15-9

Hang Cleans @ 95# = L2

Ring Dips @ Banded
Burpees

Now with this WOD, I scaled way down.  95# power cleans I can do all day.  I THINK I could have done 115# but it would of taken me forever.  I made the choice..this was supposed to be a pretty fast workout sub 15 min for sure and I know my dips are pretty fast on the band and at 95# I can go pretty fast for the cleans.  The burpees would be my crutch.  So I scaled enough to finish in a decent time.

I finished in....12:03

Not bad...exactly how I wanted it.  But yes the burpees were my slowest.