Wednesday, December 30, 2015

12302015 Wednesday WOD

New Year's Eve Eve Workout!

Warm up a bit....

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

Stretch...

MODIFIED MONSTER MASH

3 Rounds For Time
18 Cal Row
18 x Thrusters @ 75lbs

- Rest 5 Min - 

1 Mile Run
*I switched to a run...I tried to do another modified workout so it did not work. I did 10 x single arm rows and 10 x wall walks before I decided to quit and run.

For Time
30 x Deads
20 x Front Squats
10 x Push Press
@ 155lbs

DONE - 47:10


Monday, December 28, 2015

12282015 Monday WOD

It was a cold cold night in HLP....brrrrr....

WARM UP
3 x 10 - Squat, Lunge, Jumping Jack

SKILL
Skin the Cat practice

WOD

"JACK"
20 minute AMRAP
10 x Push Press @ 115lbs
10 x Kettlebell Swing @ 53lbs
10 x Box Jump @ 24"
as Rx - 7 rounds completed

I was super slow on the box step ups...I knew that was going to be my slow movement. I can go un broken on the Push Press and KBS...the box hurt..and I was slow. Plus I used what we affectionately call the "Doc Box" which is a smidge taller than 24" probably like 26" in height...so yeah I bit harder.

Just a couple more days until 2016!!!

Friday, December 25, 2015

MERRY XMAS 2015

MERRY CHRISTMAS and HAPPY HOLIDAYS to all!

Snuck into the box a couple times....yesterday and this morning...

12242015 Xmas Eve
Warm Up
Roll, Stretch etc

BENCH

Ring Push Ups 2 x 10
Empty Bar x 10 (2)
135lbs x 10
185 x 5
225 x 5 + super set with 53lb Kettlebell Pull over x 10 *super bro!* for 3 sets
135lbs 5 x 10 w Fat Gripz

Barbell Curls

Empty Bar x 10
65lbs x 10

Banded Pull Downs
3 x 10

Plate hold for 1 min
45lbs

WOD
AMRAP 15 min
1 x Box Jumps @ 24"
1 x Kettle Bell Swing @ 70lbs
1 x Ball Slam @ 50lbs
1 x Wall Ball @ 25lbs
1 x Rest
Last 5 Min  -  2 x Reps of all

*this was done w 5 people all in a rotation.  So there was no real "rest" per se....we just kind of CONGA LINE the whole thing.  It was actually harder than we all thought but it was good.


12252015 XMAS DAY!
8AM at the box....it was COLD!!! Brrrr....it took forever to warm up!!!
Roll Out
Hip Circle
Stretch - Hips and Ankles

LIGHT SQUAT

Empty Bar x 10 - Twists and Good Mornings
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)

Burgener Warm up w PVC x 2 + 1 w 45lbs bar
Skill Transfer Exercises w PVC x 2 + 1 w 45lbs bar

Finished off the morning coaching my buddy on his poor hip extensions and helped him with his cleans.  Good amount of work this morning, felt good!  Awesome Christmas and I havent even eaten yet!




Wednesday, December 23, 2015

12232015 Wednesday MERRY XMAS Eve Eve



I left it all on the floor today...it has been a long time since I was pushed to finish. I was ready to give up.  I was ready to tap out and just take the #DNF  which is CrossFit speak for DID NOT FINISH.

But I finished...and everyone in the box pushed me and was in my corner. That is a great feeling.

WARM UP
3 x 10 - Squats, Lunges, Jumping Jacks
Stretch

SKILL
Tabata Sit ups

WOD
12 DAYS OF CHRISTMAS/CROSSFIT

This is a pretty fun WOD that all boxes kind of make their own. It is really simple...you just pick 12 movements and you must perform them in a compound fashion like the Christmas Carol.

So...we didn't exactly do it that way, our head coach decided to do it going up...so it was not like the song we basically did the workout backwards.  For example...done like the song you would go:

1 then
2-1 then
3-2-1 then
4-3-2-1 etc...all the way to the 12th movement.  So we just went the other way.  Here was our workout..

1 x Deadlift @ 135lbs
2 x Hang Cleans @ 135lbs
3 x Front Squats @ 135lbs
4 x Burpees
5 x Wall Balls @ 20lbs
6 x Kettlebell Swings @ 53lbs
7 x Goblet Squats @ 53lbs
8 x Lunges
9 x Push Ups
10 x Sit Ups
11 x Back Squats @ 135lbs
12 x Squat Cleans @ 135lbs

Rx - DONE 34:33

I was dead last. I was last. LAST!!!  But members cheered me on and helped me finish. It was tough....

Tomorrow is Christmas Eve...I am planning on lifting. No more metcons!

Monday, December 21, 2015

12212015 Monday WOD

I love Jackie....like love her.


Maybe not the WOD...but the Crossfitter yes....LOL



WARM UP
3 x 10
Squats
Lunges
Jumping Jacks
5 x Burpees

SKILL
0-5 Min - EMOM 5 x Cleans @ 115lbs
6-9 Min - EMOM 3 x Cleans @ 145lbs

WOD

"JACKIE"
1000m Row
50 x Thrusters @ 45lbs
30 x Pull Ups

DONE - 11:46

*I must say I think I can do this WOD faster...I keep complaining that it is harder to WOD after a long day. I miss my bro days of having time to get in and spend 3 or 4 hours in the box.  Oh well...what can you do. Just have to keep hustling.

Saturday, December 19, 2015

12192015 Saturday Night

What do you do when you have nothing to do on a Saturday night? Well...you workout.  At least that is what I did...no plans no money no honey.



This is a modified and adjusted CrossFit Linchpin's Monster Mash

Here is what I did tonight...

For Time:
21 x Clean and Jerks @ 135lbs
15 x Clean and Jerks @ 155lbs
9 x Clean and Jerks @ 185lbs

- Rest 5 Minutes - 

2 Rounds For Time
25 Cal Row

25 x Back Squat @ 155lbs

DONE - 29:02

I felt good...this was a great workout for me. I enjoyed it AFTER...during it was not that great but now that I am done...pretty pleased with it.


Thursday, December 17, 2015

12172015 Thursday WOD

I made myself go in tonight...I had to.  I am scared I am going to get fatter.

WARM UP
3 x 10
Squats
Sit Ups
Jumping Jacks
5 x burpees

SKILL
Deadlifts 5 x 5
Worked to 305lbs

WOD
5 Rounds for Time
15 x Hang Cleans
20 x Wall Balls
Rx @ 135lbs and 20lbs

DONE: 16:23

Not bad...not bad...

Wednesday, December 16, 2015

12162015 Wednesday WOD

So tired...so very tired....

WARM UP
3 x 10
Squat
Lunge
Jumping Jacks

SKILL
ROWING
250m
Rest 1 Min
500m
Rest 1 min
1000m
DONE - 9:07

WOD
3 RFT
15 x Thruster @ L2 = 65lbs
15 x Burpees
DONE 10:23

Ehh..not a great night..but it was a fairly simple WOD.

I am still sore...not sure if I am going to make it tomorrow.....but I probably should.  I cant be getting fatter!

Monday, December 14, 2015

12142015 Monday WOD

Adjusting to my new work schedule has been hard.  The workouts are definitely being affected.  It is really a bummer. I feel I have to play catch up on my workouts...sigh.  Well the price you pay when you are working full time.

Here is my struggle tonight..



WARM UP
3 x
250m Row
10 x Squat
10 x Scorpions
5 x Burpees

SKILL

1 min Plank Hold w 25# plate x 3

WOD
Tonight was a great Hero Wod....

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.

T.U.P.
15-12-9-6-3
Cleans
Pull Ups
Front Squat
Pull Ups

Rx is 135lbs, I went L3....115lbs...

DONE - 20:24

I struggled at 9....I made myself go unbroken 9-6-3 and I did...but it was hard and it messed with my head. The reps are so low...that you THINK you can plow through...but the pain afterwards slowed me down.  I will admit my pull ups were on point. I was able to string together at least 5 every time.  I was able to go unbroken for the 9, 6, 3.  So that helped me a lot.

Well...time for sleep.  GOOD NIGHT ALL!



Saturday, December 12, 2015

12122015 Saturday WOD

I didn't do this WOD correctly...but forgot a vital part so my score is incorrect.



SUPER LIGHT BENCH

Empty Bar x 10 (2)
135lbs x5 (3)
185lbs x 5
225lbs x 5 (2)
185lbs x 5 PAUSE PRESS

WOD
3 Rounds For Time
400m Run
5 x Deadlift @ 55% of 1RM
15 x Pull Ups
DONE - 16;30

OK..so that is fine and dandy...here is where I messed up...I totally FORGOT to do the last part of the workout.  You are supposed to - MAX OUT DEADLIFT REPS.
Your final score is your time plus how many reps....I just did the 5 and jumped on to pull ups.  waah waah waah...lame.


Tuesday, December 8, 2015

12082015 Tuesday WOD

NO bueno...

sigh...


WARM UP
 3x
250m Row
10 x Squat
10 x Burpees

SKILL
EMOM 8 min
12 front rack lunges w 45lb bar

WOD
3 Rounds For Time
1 min of Front Squats
1 min of Sit Ups
1 min of Push Press
1 min of Push Ups
1 min Rest

TOTAL REPS - 203
As RX - 95lbs

I have nothing else to say...

Monday, December 7, 2015

12072015 Monday Date with "Helen"

I did squats on Sunday but not worth blogging about it..it was pretty much non existent.

I think I got to 275lbs x 5 then 3...done.

Anyways...now for today.



WARM UP
400m Row
20 x Squat
20 sec rest
300m Row
20 x Sit Up
20 sec rest
200m Row
20 x Jumping Jacks
100m Row
20 x Push Up

SKILL
Handstand Holds
I had to do Wall Walks ala chest to wall
3 x 30 sec holds.

WOD

"HELEN"
3 Rounds For Time
400m Run
21 x Kettle Bell Swings @ 53lbs
12 x Pull Up
Time Cap - 15 min
DONE - 16:36 as Rx


Saturday, December 5, 2015

More catch up blogs...missing WODs

Man I keep messing up...and forgetting to log into this with my workouts.  I guess here goes...





12012015 Tuesday

SICK!  I got sick on Monday...so I stayed home to rest.

12022015 Wednesday

LINDA aka 3 Bars of Death
10-9-8-7-6-5-4-3-2-1 of
Bench = Bodyweight
Dead = 1.5 x BW
Clean = .75 of BW

I used 225lbs was my BW...a slight cheat as I think I weight more that that.  My loads were as follows:
Bench 225
Dead 335
Clean 165

I only got to 7.  Meaning I finished 10, 9 and 8.  HORRIBLE.
I just couldn't go on..I was seeing stars as I was laying on the bench.  Horrible.
This just proves I am NOT strong for my weight. Versus my body who is 170lbs and crushed this in 22 mins.  Yeah...lots to work on for sure.

12032015 Thursday
Light Squat
Empty Bar warm ups - good mornings and twists x 10 (2)
Empty Bar x 10 (2)
135 x 10 (2)
185 x 5 (2)
DONE...I felt weak so I stopped...baaaad.

12052015 Saturday
Crossfit Mainsite Wod  - Friday 12/4/2015
3 Rounds For Time
10 x 1 arm power snatch (Left)
10 x 1 arm overhead squat (Left)
10 x strict pull up
10 x 1 arm power snatch (Right)
10 x 1 arm overhead squat (Right)
10 x strict pull up

The Rx is a L Sit pull up...so I had to scale to a strict pull up.  The Intermediate weight was 40lbs...but we dont have that so I went with a 35lb DB.

Finished in 20:32.....it was harder than I thought for sure.  Shoulders were on fire!!!

Tomorrow is Sunday Skwaat Day...hope I remember to post that!

Monday, November 30, 2015

11292015 and 11302015 WODs

Man I am really slacking on posts...sheesh. I forget to log in my Sunday Skwaat Day and todays mash.

11292015 Sunday Skwaat Day
Warm Up
Stretch
Roll
Hip Circle
Ankle and Hip banded stretch

Empty Bar - Good Mornings and Twists x 10 for 2
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 5
275lbs x 3
*all beltless, just sleeves and oly shoes

315lb w belt for 3 x singles

Oly Snatch Drills
Burgener Warm Up x 2 w PVC
Skill Transfer Exercises x 2 w PVC + 1 w empty bar

High Hang Snatch
Empty bar x 3
65lbs x 3
75lbs x 3
95lbs x 3
115lbs x 3


11302015 Monday Monster Mash

It has been been a minute since we have done the CrossFit Linchpin Monster Mash!!

Here is what I have done...I had to scale of course...so below is what I did personally not what anyone else did.  We all had to modify somewhat...

2 Rounds for Time
200m 70lb Dumbbell carry (2 x 35lbs)
5 x Wall Walks
- Rest 5 Min -
70 x Single Arm Rows (7 x 10 for rope climbs)
20 x Clean and Jerks at 155lbs
30 x Burpee over Bar
40 x Box Jump Overs
50 x Wall Balls @ 20lbs Ball
- Rest 5 Min -
21-15-9
Row for Calories
Power Snatch @ 95lbs
Knees to Chest - last 9 I did Toes 2 Bar

FINISHED - 71:17

Oh man this was tough..ugh.  Like really tough.  But it has been a while since we did an hour long workout.  This was tough but great.  Really happy I did it....





Thursday, November 26, 2015

HAPPY THANKSGIVING 2015 WOD




EARN IT BABY!



Guilt Free Eating!!!

TURKEY DAY WORKOUT



Team of 2 - Complete for Time
100 Cal Row
100 Kettle Bell Swings
100 Wall Balls
75 Burpee Box Jumps
50 Squat Cleans

My Personal Weights - 53lb KB, 20lb Med Ball and 95lb Barbell
The worst was Burpee box jumps...and I 100% bro repped the squat cleans. I basically power cleaned with a half squat. Pretty bad....and I may or may not have shaved a couple reps here and there. MAY.

DONE - 31:56

I am most proud of my 50 Cal row done in 2:20! YAY!

Have a wonderful THANKSGIVING ALL!!!

Special shout out to my awesome partner Jessica!  We were on a good mental connection...throughout the WOD!  We both did well and kept each other on point.  Great communication people!

Tuesday, November 24, 2015

11242015 WOD

Went in to WOD and do my usual...


DEADLIFT
Empty Bar x 10 Romanian Dead Lifts (2)
135lbs x 10 (2)
225lbs x 5 (2)
275lbs x 3 (2)
315lbs x 3 (3)

LIGHT SQUAT
Empty Bar x 5 Twists and Good Mornings x 2
Empty Bar x 10 (2)
135lbs x 5 (3)
185lbs x 5 (2)
225lbs x 3 (2)

WARM UP
400m run
3 x 10 of Squat, Lunge and Jumping Jacks
Stretch

SKILL

Backsquat work to heavy and 3 x 7
Got to 205lbs then cranked out 2 x 7 at that weight.
*I cant get to a 1RM in "class" not enough time. I need to get into a mental state to do that and a 15 min block before a wod is no bueno for me.


WOD
50 x Clean and Jerks for time @ 135lbs
DONE - 8:58

Not bad...I wanted to get sub 8...but that was not happening.  I am happy sub 10...just barely made sub 9. SHEESH!

Tomorrow I get to rest!!!

Monday, November 23, 2015

11/22 and 11/23 WODs

I have not been keeping up at all in my blog...so I have to play catch up.  Like this Sunday's skwaat day...I didn't even log it...



SUNDAY SKWAAT DAY 11222015
Warm up
Roll, Hip Circle, Banded Stretch

Empty Bar x 10 of Good Mornings and Torso Twists

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

w Belt
275 x 3
315 x singles...completed 3.

SNATCH DRILLS

Burgener Warm Up x 2 w PVC
Skill Transfer Exercises x 2 w PVC
BWU x 1 with empty bar
STE x 1 with empty bar

HIGH HANG SNATCH
65lbs x 3 (2)
75lbs x 3 (2)
95lbs x 3 (2)



MONDAY WOD 11232015

LIGHT SQUAT
Empty Bar x 10 of Good Mornings and Twists
Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs x 3 (2)

WARM UP
3 x 10 wall squats, sit ups and jumping jacks
Stretch

SKILL

Bench triples
Worked to 235 and chilled...ran out of time for max effort.

WOD

50 x Pull Ups
400m Run
21 x Thrusters
800m Run
21 x Thrusters
400m Run
50 x Pull Ups

TIME CAP - 25 Min

DONE - 26:57
GRRR!  I didn't make the time cap but I had to finish...my arms were on fire. Ugh..bad.









Thursday, November 19, 2015

11192015 WOD

Thursdays...are great aren't they?



LIGHT BENCH

Empty Bar x 10 (2)
135lbs x 10 (2)
185lbs x 5 (2)
225lbs - 0  ugh...got roped into doing the WOD early...

WOD
3 Rounds For Time
25 x Box Jumps @ 20"
25 x Lunges w Plate @ 35lbs
25 x Squat Jumps
25 Cal Row
25 x Kettle Bell Snatches @ 44lbs
@ L3

DONE - 25:05

LIGHT SQUAT

Empty Bar x 10 (2)
85lbs x 10 (2)
135lbs x 10 (2)
185lbs x 5
225lbs x 5

Did not get to hit my snatch drills...so I have to do them tomorrow....sigh.