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Wednesday, December 31, 2014
Last workout of the year! 3 rounds, at 80%, 90%, 100% 10 burpee toes to bar 1 rope climb 10 KBS #70 10 box jump overs, 30" 10 clean and jerks, #135. rest 3:00. Each set should show a decrease in time. 1- 3:21 2- 3:04 3- 2:56 T rest as needed then: for time: 5 legless rope climbs 3:00 #CrossFit
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Tuesday, December 30, 2014
Made a trip to @roguefitness so I had to take the chance to hit a muscle up in their sweet rig! #CrossFit @jtate59
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Tuesday: A. 1 power clean + 2 push press + 2 split jerks. 4 x 1 tough, rest 2:00 #185-#190-#195-#200(video) B. FS 4-4-4 32X1 rest 2:00 #225-#225-#230 - didn't feel these today EMOM 15:00 1. 3 squat clean thrusters #165 2. 3 MU 3. 10 UB wallball #30 All unbroken, under 15s for SC Thrusters and MUs, under 20s for WB then: 3 sets 500m row 1:38 rest 2:00 All at 1:37 #crossfit
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Monday, December 29, 2014
Monday December 29h, 2014
Monday:
A. Power snatch clusters #155
3 x 1.1.1 rest :10 between. Begin a set every 2:00
these felt ok, I'm still catching in a quarterish squat, so I'm jumpin my feet wider than I'd like.
B. HBBS: 3-2-1 rest 3:00 #310-#320-#340
These felt solid. #340 is awfully close to my current max, and it felt pretty good today.
C. Backward roll to support practice on bar. Roll backward over bar into full press out. 5-8:00 practice Hit this twice!!!
then:
EMOM 12: evens: 4 deficit HSPU 4" - finished within 15s mostly unbroken
odds: :30 row high effort - 160m per 30s
then:
15 Bar MU for time
huge fail - 7:15, very much a struggle. I actually ended up doing 16 after I watched the video. I was unable to string any together today. Very broken in my positions, I need to add more hollow and arch work into my training.
A. Power snatch clusters #155
3 x 1.1.1 rest :10 between. Begin a set every 2:00
these felt ok, I'm still catching in a quarterish squat, so I'm jumpin my feet wider than I'd like.
B. HBBS: 3-2-1 rest 3:00 #310-#320-#340
These felt solid. #340 is awfully close to my current max, and it felt pretty good today.
C. Backward roll to support practice on bar. Roll backward over bar into full press out. 5-8:00 practice Hit this twice!!!
then:
EMOM 12: evens: 4 deficit HSPU 4" - finished within 15s mostly unbroken
odds: :30 row high effort - 160m per 30s
then:
15 Bar MU for time
huge fail - 7:15, very much a struggle. I actually ended up doing 16 after I watched the video. I was unable to string any together today. Very broken in my positions, I need to add more hollow and arch work into my training.
Sunday, December 28, 2014
Who wins the #sockgameo? @a_rooon or @thadhaines #sockgamecrazy #sockproblems @stancesocks
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Nothing more American than #doughnuts and @iamprojectx #doughnutsanddeadlifts #doughnutsonthesockstoo #crossfit
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Pre-workout! @caffeineandkilos #doitright #crossfit
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@stancesocks I'm not staying I can hang with @iamchrisharris or @elijahezmuhammad but I may have a #sockproblem #crossfit #sockgame #sockgainz
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Saturday, December 27, 2014
I think Jasper is a little worn out from our walk. #weimlove #weimsofinstagram #weim #weimproblems
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Looking at that #timehop and seeing this view from two years ago..71 in Florida...missing it! #beach #goodtimes #timehop
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Saturday December 27th, 2014
Saturday! #riseofthemachines
A. in no more than 20:00 build to a max deadlift Finished at #420
I wanted #450, but that wasn't happening today. Hit #16 below my max, not bad for not deadlifting heavy in a while.
B. 3 rounds, for time, using 50% of the weight established in “A”.
12 deadlifts #225
12 burpees to a #45 plate
12 row calories
6 wall walks
Finished in 8:35. First round was 2:30, next two were around 3:00. Fell off on the deads. Burgers felt good, row was solid, and wall walks were ok.
EMOM 10:
evens: 6 pistols - best these have felt
odds: 5 strict press #135 #crossfit
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Friday, December 26, 2014
A little #frosty this morning at Scioto Trail, but a great ride! #bike #fatbike #getoutside #useyourfitness #crossfit
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Friday December 26th, 2014
Thursday:
A1. HBBS w/ chains, 5-5-5-5 rest 1:00 #255+-#255+-#260+-#265+-#275+
All with #40 of chains, felt solid. Probably should do all 5 reps at >#275
A2. Weighted pull up: 3-3-3-3 rest 2:00 #53-#53-#60-#60-#60
Kept the weight at a load to ensure full range and solid reps!
B. 1 Power snatch + 2 OHS, 30X1 on the squats; 3 sets rest 90s
#160-#165-#170 missed PS on #175
Disappointed in these. I should be hitting #175 regularly. I need to be hitting #185 on demand with the power snatch! The OHS were very easy. Need to work on those power snatches.
then 3 rounds for even times:
Run 400m
21 KBS - #70
12 pullups
Rest 3:00
R1- 2:37
R2- 2:33
R3- 2:39
Runs were all sub-1:30, but crept up. All KBS and Pull-ups unbroken, although the last set involved not coming off the bar, but in reality went 8-2-2. Butterfly felt better today, still need stamina with those! My previous "Helen" time with the #70 was around 8:20ish. This was above that pace. I should be able to knock a round of this out in under 2:30.
#crossfit #CrossfitMasters
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Thursday, December 25, 2014
Wednesday, December 24, 2014
All I want for Christmas is some grip strength! #holygripstrengthbatman 10:00 at 80% - 1 legless rope climb 10AD cals 10 burpee toes-to-bar 4 rounds rest 6:00 10:00 at 85% 25m farmer carry #135/hand 25m 1-arm KB overhead carry, #70 50 double unders 6 rounds rest 6:00 10:00 at 90% 30-20-10 DL #185 TTB. Start over if you finish it. 1 round and 32 reps #crossfit #CrossfitMasters #
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Tuesday, December 23, 2014
Tuesday December 23rd, 2014
A. 1 PC, 2 push jerks #185 - 6 sets - these felt better today, not great, but better.
B. Front squat: build to a tough double quickly #275 - this felt solid, I think I had more in me, but I stopped to move on to the next one!
EMOM 15:
1 - 3 squat clean thrusters #145
2.- 2 ring MU
3. - 6 burpees to a 6"
these went fine, mostly finished in 10-12 seconds of work.
then
2 sets 500 meter row target 1:38, rest as needed
Row 1 - 1:32.8
Row 2 - 1:33.4
This was tough, recovery was solid (around 7 minutes, probably could have gone sooner, but had to wait for the rower to open up).
Monday, December 22, 2014
Monday December 22nd, 2014
Monday
A. Power snatch: work up to a max double where the work can be completed in :20
Finshed at #170, couldn't cycle the #175 today
B. HBBS: 5-3-1 rest 3:00 #355-#325-#335 - felt better than last week!
C. 2 sets gymnasics complex: 2 pullups, 2 TTB, 1 bar MU, forward roll over bar, backward roll to support, 2 bar muscle ups. Rest as needed. Play with it. Couldn't get the backwards support. However, I was able to hit the MU after the Pull-ups and TTB, which I couldn't last week. I still need to be tighter when I'm kipping.
then:
EMOM 8:
3 HSPU 4" deficit, kip
These went unbroken, felt good today!
then: Row 1500 at 85% 5:26 / a bit slower than if hope, but ok. (1:48 avg)
A. Power snatch: work up to a max double where the work can be completed in :20
Finshed at #170, couldn't cycle the #175 today
B. HBBS: 5-3-1 rest 3:00 #355-#325-#335 - felt better than last week!
C. 2 sets gymnasics complex: 2 pullups, 2 TTB, 1 bar MU, forward roll over bar, backward roll to support, 2 bar muscle ups. Rest as needed. Play with it. Couldn't get the backwards support. However, I was able to hit the MU after the Pull-ups and TTB, which I couldn't last week. I still need to be tighter when I'm kipping.
then:
EMOM 8:
3 HSPU 4" deficit, kip
These went unbroken, felt good today!
then: Row 1500 at 85% 5:26 / a bit slower than if hope, but ok. (1:48 avg)
Sunday, December 21, 2014
Don't call it a comeback! These 80s dudes were totally excellent tonight! #rockon #crossfit #beavisandbuttheaf #tmnt #80s
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Great day to be in the woods on the bike! #sundayselfie #trailselfie #whatelbowissues #bike #useyourfitness
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Saturday, December 20, 2014
Saturday December 20th, 2014
Saturday:
Build quickly to a heavy squat clean - worked to #225, missed #235. These felt slow and awkward today. Positions didn't feel good at all. Felt like I had not drive off the floor.
then
15-10-5
Squat Cleans #135
Ring Dips
3:22
I was hoping for sub-3, but that didn't pan out. Last time (140930) I did this workout I hit 3:21. Didn't feel I had it today. I couldn't quite go into that dark spot for the short WODs today, I need to be able to push through into that spot to get to where I want to be!
On a side note, my nutrition has been pretty off-track this week. I have to get that dialed in soon and not neglect the mobility I need!
Build quickly to a heavy squat clean - worked to #225, missed #235. These felt slow and awkward today. Positions didn't feel good at all. Felt like I had not drive off the floor.
then
15-10-5
Squat Cleans #135
Ring Dips
3:22
I was hoping for sub-3, but that didn't pan out. Last time (140930) I did this workout I hit 3:21. Didn't feel I had it today. I couldn't quite go into that dark spot for the short WODs today, I need to be able to push through into that spot to get to where I want to be!
On a side note, my nutrition has been pretty off-track this week. I have to get that dialed in soon and not neglect the mobility I need!
Scenes from the hike today! #hike #getoutside #useyourfitness #crossfit
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Friday, December 19, 2014
Pukie the Grinch says Season' Greetings! Thanks @crossfit ! #crossfit #xmas#xfit #christmascheer #grinch
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Thursday, December 18, 2014
Thursday December 18th, 2014
Fun with heavy stuff this AM!
Thursday:
A. HBBS build up to a tough single, not a max 15 minutes #325
My current max is #345, so I built to #325 today (94%)
B1. Power snatch 4 x 2 heavy rest 1:00 #165-#165-#170-#175
#165 felt solid, #170 felt alright, #175 was ok for 1, tough for 2.
B2. Weighted pullup 4 x 1-2 rest 2:00 -#62-#70-#-#70
then: Row 1000m then:
15 slam ball over shoulder - #150
6 laps of Overhead carry #165 - 1 lap is 10m. Drop it, turn around, repeat 10:00
Thursday:
A. HBBS build up to a tough single, not a max 15 minutes #325
My current max is #345, so I built to #325 today (94%)
B1. Power snatch 4 x 2 heavy rest 1:00 #165-#165-#170-#175
#165 felt solid, #170 felt alright, #175 was ok for 1, tough for 2.
B2. Weighted pullup 4 x 1-2 rest 2:00 -#62-#70-#-#70
then: Row 1000m then:
15 slam ball over shoulder - #150
6 laps of Overhead carry #165 - 1 lap is 10m. Drop it, turn around, repeat 10:00
Wednesday, December 17, 2014
Wednesday December 17th, 2014
Wednesday:
8:00 at 85%
200m row
6 ub pullups
8 knees to elbow
5 rounds, took me a bit to get strapped in the rower on round 1, then I kept the pace to between 1:45 and 1:50 for the duration. All pull-ups unbroken and then I would drop and hit the 8 knees to elbow. Pacing felt good on this one.
Rest 5 then 8:00 at 85%
run 200m
7 TTB
7 STO, #115
4 + 150m run
Held everything unbroken and kept the pace. Didn't quite have time to finish out that 5th run though.
rest 5 them 8:00 at 85%
35 double unders
8 burpees to a 6"
target 1 legless rope climb
5 rounds
Legless rope climbs are a definite weakness of mine. The DUs were unbroken except for set 3, and I tried to hold down the pace on the burpees. This was tough to keep the breathing from getting away from me. I made myself take 5 breaths between each movement.
rest 5 8:00 at 85%
10 snatches #75
10 box jumps 24"; (step down)
6 rounds
These felt solid. All snatches were unbroken, I tried to focus on a good setup and cycling them with a solid hip pop.
Overall things felt pretty good today and I just tried to keep moving through it all!
8:00 at 85%
200m row
6 ub pullups
8 knees to elbow
5 rounds, took me a bit to get strapped in the rower on round 1, then I kept the pace to between 1:45 and 1:50 for the duration. All pull-ups unbroken and then I would drop and hit the 8 knees to elbow. Pacing felt good on this one.
Rest 5 then 8:00 at 85%
run 200m
7 TTB
7 STO, #115
4 + 150m run
Held everything unbroken and kept the pace. Didn't quite have time to finish out that 5th run though.
rest 5 them 8:00 at 85%
35 double unders
8 burpees to a 6"
target 1 legless rope climb
5 rounds
Legless rope climbs are a definite weakness of mine. The DUs were unbroken except for set 3, and I tried to hold down the pace on the burpees. This was tough to keep the breathing from getting away from me. I made myself take 5 breaths between each movement.
rest 5 8:00 at 85%
10 snatches #75
10 box jumps 24"; (step down)
6 rounds
These felt solid. All snatches were unbroken, I tried to focus on a good setup and cycling them with a solid hip pop.
Overall things felt pretty good today and I just tried to keep moving through it all!
Tuesday, December 16, 2014
@wodcastpodcast @1scottmcgee @heynaked this is about to go down! #cookiebutternation
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Tuesday December 16th, 2014
Tuesday
A. Power clean + 1 Push jerk. 8 sets heavy, Begin a set every 60s
#215 - felt solid - started to move to #220, but didn't so that I stayed solid.
B. Front squats 4-4-4 rest 2:00
#235-#235-#240 - first set was a struggle, then things loosened up. Probably needed to hit a set at #225 to grease the wheels!
EMOM 12:
evens: 5 squat clean thrusters - #135 - unbroken, 25ish seconds
odds: 9 burpees - 21ish seconds
these were very manageable, probably should have gone for #140 - #145, but I was able to stay unbroken and cycle them fairly well.
then:
4 sets of 500m row Rest 2:00
1:37.8
1:39.4
140.3
1:40.8
My goal was all sub-1:40, which didn't quite work out that way. The came when the row approached 250m then got bad with 200 left just about each time. I just kept telling my self to keep moving. I was pretty spent after round 4 today.
Sunday, December 14, 2014
Saturday, December 13, 2014
Thursday, December 11, 2014
Chain Day! Thursday A. Snatch balance 3-3-3 rest as needed. Focus on speed under bar over load. #155 - kinda sloppy today B. HBBS w/ chains, 8-6-4-2 Rest 3:00 between sets #225-#255#285(3)-#305 plus the chains (#40) C. Snatch 1-1-1-1-1 rest as needed Finished at #175 didn't feel these today 8 x 500m row at or :01 faster than last week. rest 2:00 off rower #crossfit
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Wednesday, December 10, 2014
Wednesday December 10th, 2014
The aftermath of #doublegrace #neversaydie
Wednesday
For time, at 85% effort:
35 CTB pullups (5s, 3s, 2s)
30 Toes to bar (worst I've felt on these)
25 Burpees
20 Wallball (10-10)
15 CTB Pullups (5-5-5)
10 Toes to bar (5-5)
5 burpees.
9:59 - just a mess, no flow today!
rest as needed then;
Double Grace:
60 clean and jerks, #135
Finished in 5:44 (2:30 for first 30, 3:14 for the second) - first 30 felt solid,m didn't push the pace too hard, 30s off my PR. Around the mid-40s started to doubt my self. Collected it when I hit 10 left and just tried to keep moving. I think I can shave time off of this one by being more efficient in my movements.
rest 5 min then AirDyne 30 at 85%/30s easy spin x 20 - didn't quite feel this one today! Struggled to stay in high 200s/low 300s.
Wednesday
For time, at 85% effort:
35 CTB pullups (5s, 3s, 2s)
30 Toes to bar (worst I've felt on these)
25 Burpees
20 Wallball (10-10)
15 CTB Pullups (5-5-5)
10 Toes to bar (5-5)
5 burpees.
9:59 - just a mess, no flow today!
rest as needed then;
Double Grace:
60 clean and jerks, #135
Finished in 5:44 (2:30 for first 30, 3:14 for the second) - first 30 felt solid,m didn't push the pace too hard, 30s off my PR. Around the mid-40s started to doubt my self. Collected it when I hit 10 left and just tried to keep moving. I think I can shave time off of this one by being more efficient in my movements.
rest 5 min then AirDyne 30 at 85%/30s easy spin x 20 - didn't quite feel this one today! Struggled to stay in high 200s/low 300s.
Tuesday, December 9, 2014
Tuesday December 9th, 2104
Tuesday:
A. Split jerk: 6 x 2 at 80-90% 1RM begin a set every :90
#205 - #205 - #210 - #210 - #215 - #215 - all felt solid except for the first set of #215, recovered on the last set though.
For time:
5-4-3-2-1
Ring muscle ups
squat-snatch, #135
4:51 - Not sure where the time went on this one, Definitely too slow, need to cycle Snatches quicker(3 misses 2 in the 4s to open, and the first of the 3s)! MU were unbroken which was a positive!
rest as needed then:
3 rounds:
400m run
2 legless rope climb.
7:15 - slow rope climbs, not feeling the run today either!
A. Split jerk: 6 x 2 at 80-90% 1RM begin a set every :90
#205 - #205 - #210 - #210 - #215 - #215 - all felt solid except for the first set of #215, recovered on the last set though.
For time:
5-4-3-2-1
Ring muscle ups
squat-snatch, #135
4:51 - Not sure where the time went on this one, Definitely too slow, need to cycle Snatches quicker(3 misses 2 in the 4s to open, and the first of the 3s)! MU were unbroken which was a positive!
rest as needed then:
3 rounds:
400m run
2 legless rope climb.
7:15 - slow rope climbs, not feeling the run today either!
Monday, December 8, 2014
Monday December 8th, 2014
Just pick up the ball! This was a fun day of training! I loved these movements!
A. HBBS: 3-2-2 rest 3:00
@ #306-#325-#330 - these felt better than they had in a few week, which surprised me somewhat because my nutrition wasn't good yesterday, and I did 23 miles of climbing gravel riding on the bike yesterday too!
B. Power Clean clusters 4 x 1.1.1 rest :15 between reps, 2:00 between sets, building.
@ #190-#215-#225-#235
First sets felt smooth, #225 was solid, the first 2 of #235 were good, but the last was a mess! (video will come later today)
then:
5 sets for even times across all:
Row 250m
5 dumbbell burpees #45/hand
10 unbroken WB #30
2 bar muscle ups rest
1:00 between sets
1:50-1:50-1:50-1:55-1:59 - all unbroken - this got very spicy, especially the wall balls! The rows were at 1:37 or faster, the DB burpees just kept moving! The wall balls were very tough! One almost slipped through my hands, but I was able to recover. I was very happy that the bar MUs went unbroken doubles! I didn't have to chicken wing anything!
then:
Amrap 8:00
5 slam ball over shoulder #150
25m farmer carry #130/hand
10 burpee-toes-to-bar
2 rounds, 5 SBOS, 25m Farmer Carry and 7 burpee T2B
I loved this part! Getting a bit better with the shouldering. I had to transition 25 m back after setting the handles down, and I kinda quick walk it to recover before the burpee T2B. Looking back I should have pushed that pace more so that I could have gotten 3 plus rounds.
A. HBBS: 3-2-2 rest 3:00
@ #306-#325-#330 - these felt better than they had in a few week, which surprised me somewhat because my nutrition wasn't good yesterday, and I did 23 miles of climbing gravel riding on the bike yesterday too!
B. Power Clean clusters 4 x 1.1.1 rest :15 between reps, 2:00 between sets, building.
@ #190-#215-#225-#235
First sets felt smooth, #225 was solid, the first 2 of #235 were good, but the last was a mess! (video will come later today)
then:
5 sets for even times across all:
Row 250m
5 dumbbell burpees #45/hand
10 unbroken WB #30
2 bar muscle ups rest
1:00 between sets
1:50-1:50-1:50-1:55-1:59 - all unbroken - this got very spicy, especially the wall balls! The rows were at 1:37 or faster, the DB burpees just kept moving! The wall balls were very tough! One almost slipped through my hands, but I was able to recover. I was very happy that the bar MUs went unbroken doubles! I didn't have to chicken wing anything!
then:
Amrap 8:00
5 slam ball over shoulder #150
25m farmer carry #130/hand
10 burpee-toes-to-bar
2 rounds, 5 SBOS, 25m Farmer Carry and 7 burpee T2B
I loved this part! Getting a bit better with the shouldering. I had to transition 25 m back after setting the handles down, and I kinda quick walk it to recover before the burpee T2B. Looking back I should have pushed that pace more so that I could have gotten 3 plus rounds.
Sunday, December 7, 2014
Saturday, December 6, 2014
Friday, December 5, 2014
Worth a shot! @a_rooon @jillianrenae41 @kaylacarl00 @jtate59 @tdswack #giveawayfriday wins pair of knee sleeve for you and one of your friend :) @camillelbaz and @Rehband #CLB #rehband Christmas is coming!!! Enjoy it with new pr in a pair of awesome knee sleeve #camo #purple #pink #blue #red #lifting #lookcute #bestrong the winners will be announced next Monday
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Thursday, December 4, 2014
Thursday December 4th, 2014
#chainz to start the day!
A. 1 Snatch balance + 1 OHS 4
Work up to a tough single. #165 - wasn't feeling these today
B. HBBS w/ chains, 8-6-4-2
#215-#235-#275-#295 + #40 chains - these felt very good. I need to push the weight more on these. The round of 4 @ #275 + Chains left me with some stars...but the #295+chains for a double didn't.
8 x 500 m row, rest 2:00 off rower All 1:41/1:42 - ehh...put the time in on the rower. This got very tough to maintain solid pulls and hit that target.
A. 1 Snatch balance + 1 OHS 4
Work up to a tough single. #165 - wasn't feeling these today
B. HBBS w/ chains, 8-6-4-2
#215-#235-#275-#295 + #40 chains - these felt very good. I need to push the weight more on these. The round of 4 @ #275 + Chains left me with some stars...but the #295+chains for a double didn't.
8 x 500 m row, rest 2:00 off rower All 1:41/1:42 - ehh...put the time in on the rower. This got very tough to maintain solid pulls and hit that target.
Wednesday, December 3, 2014
Wednesday December 3rd, 2014
The @caffeineandkilos may be cool grey, but it did not survive the encounter with #AirDyne intervals this morning!
Strength:
A. Power Snatch 4x3
@ #165 #170
These felt pretty good, especially in light of #165 being a huge sticking point for me in the open not quite two years ago. I was jumping my feet wider than I wanted however, I'll take this as progress!
B. Snatch Grip Deadlift 3x3 @ #265 - finihsed at #265 with grip failing. i'm not happy with my setup position on these. I need to get my back flatter and my core engaged at the bottom of this and the snatches.
MetCon:
4 rounds 6 deficient HSPU 5"
25 sled push
200m sandbag run
Rest 90s
All around 2 minutes
Then AirDyne 30 85% / 30s easy x 16 Held it in the 300 watt range for the 85%, finished with 225 calories
Strength:
A. Power Snatch 4x3
@ #165 #170
These felt pretty good, especially in light of #165 being a huge sticking point for me in the open not quite two years ago. I was jumping my feet wider than I wanted however, I'll take this as progress!
B. Snatch Grip Deadlift 3x3 @ #265 - finihsed at #265 with grip failing. i'm not happy with my setup position on these. I need to get my back flatter and my core engaged at the bottom of this and the snatches.
MetCon:
4 rounds 6 deficient HSPU 5"
25 sled push
200m sandbag run
Rest 90s
All around 2 minutes
Then AirDyne 30 85% / 30s easy x 16 Held it in the 300 watt range for the 85%, finished with 225 calories
Tuesday, December 2, 2014
Tuesday December 2nd, 2014
Tuesday:
Push Jerk 6x1 / built to #210 - not a comfortable movement for me! I just never feel strong in this movement. I had hoped to get into the 220s, but when I started to kick my leg back a bit I shut it down. Bar felt heavy today.
Then 20 min AMRAP
20 Thrusters #135 (5-5-5-5, 2s for round 2 (and an occasional 3), then singles with the odd double
20 Pull/ups (mostly 7-10 at a time)
20 Burpees (ummm...I just tried to keep moving on these)
3 + 15
Round 1 4:30
Round 2 5:30
Round 3 7:30
15 thrusters in the last 2:30
Very disappointing performance for me today. I had hoped to get into round 5, but I just had it handed to me on the thrusters. I don't feel comfortable position wise and I don';t think I move smoothly on this movement and bleed out a lot of power and effort. I am never able to have a good rack position and get that "pop" out of my hips to initiate the transfer to overhead. The pull-ups felt better than usual, i would say more ok than good (good would have been 20 unbroken). I really need to get myself moving, I feel like I very much behind the curve right now of where I need to be. I need to get my nutrition cleaned up and be more focused during my workouts.
Push Jerk 6x1 / built to #210 - not a comfortable movement for me! I just never feel strong in this movement. I had hoped to get into the 220s, but when I started to kick my leg back a bit I shut it down. Bar felt heavy today.
Then 20 min AMRAP
20 Thrusters #135 (5-5-5-5, 2s for round 2 (and an occasional 3), then singles with the odd double
20 Pull/ups (mostly 7-10 at a time)
20 Burpees (ummm...I just tried to keep moving on these)
3 + 15
Round 1 4:30
Round 2 5:30
Round 3 7:30
15 thrusters in the last 2:30
Very disappointing performance for me today. I had hoped to get into round 5, but I just had it handed to me on the thrusters. I don't feel comfortable position wise and I don';t think I move smoothly on this movement and bleed out a lot of power and effort. I am never able to have a good rack position and get that "pop" out of my hips to initiate the transfer to overhead. The pull-ups felt better than usual, i would say more ok than good (good would have been 20 unbroken). I really need to get myself moving, I feel like I very much behind the curve right now of where I need to be. I need to get my nutrition cleaned up and be more focused during my workouts.
Monday, December 1, 2014
Always staying in that @iamprojectx tip! #youknowthis plus had to #meanmug for @annettelong42 #crossfit
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Monday December 1st, 2014
Monday!
A. Hang power clean:
4 x 3 unbroken, increasing in weight. Rest 2:00.
#185-#190-#195-#200(2) - bar felt heavy today, I need to get better dropping under on the catch. Slow elbows too.
B. HBBS: 3-3-3 rest
all @ #315-felt better than my #225 warmup
then:
4 sets for even times across all:
Row 250m
2 muscle ups
12 steps front-rack walking lunge, #135 (axel bar)
2 muscle ups
rest 1:00 between sets
2:19-2:22-2:25-2:22 (unbroken) - slowed the row a bit after the first set. All rows were under 1:38 pace, 1st was at a 1:33. Everything was unbroken, walking lunges while still awful, were better than last week. The MUs was almost totally different. Felt like a slug on the ones after the rower, and the ones after the walking lunges felt effortless.
then: For time:
100 Double unders (:55) missed at 24 and 81, but still managed under a minute (probably because I remembered to tie my shorts before starting instead of during)
60 AD cals. (4:20 - 3:20 actual) slightly over a 20 cal/minute pace
50 Hand release push ups(7:00 - 2:40 actual) - got smoked by these, opened with 10, then 5s, and 3-2s
40 TTB (9:22 - 2:22 actual) - hoped to do 5 sets of 8, open 8-5-6-2 then 5s and 3-2s - just tried to kep moving
9:22 total, I had hoped to be around the 8 minute mark, but not even close today. Push-ups got me. I think I could have pushed a bit harder on the AirDyne, but I kind of spaced out in the 30 cal range. DUs were ok, and TTB didn't quite go as planned.
A. Hang power clean:
4 x 3 unbroken, increasing in weight. Rest 2:00.
#185-#190-#195-#200(2) - bar felt heavy today, I need to get better dropping under on the catch. Slow elbows too.
B. HBBS: 3-3-3 rest
all @ #315-felt better than my #225 warmup
then:
4 sets for even times across all:
Row 250m
2 muscle ups
12 steps front-rack walking lunge, #135 (axel bar)
2 muscle ups
rest 1:00 between sets
2:19-2:22-2:25-2:22 (unbroken) - slowed the row a bit after the first set. All rows were under 1:38 pace, 1st was at a 1:33. Everything was unbroken, walking lunges while still awful, were better than last week. The MUs was almost totally different. Felt like a slug on the ones after the rower, and the ones after the walking lunges felt effortless.
then: For time:
100 Double unders (:55) missed at 24 and 81, but still managed under a minute (probably because I remembered to tie my shorts before starting instead of during)
60 AD cals. (4:20 - 3:20 actual) slightly over a 20 cal/minute pace
50 Hand release push ups(7:00 - 2:40 actual) - got smoked by these, opened with 10, then 5s, and 3-2s
40 TTB (9:22 - 2:22 actual) - hoped to do 5 sets of 8, open 8-5-6-2 then 5s and 3-2s - just tried to kep moving
9:22 total, I had hoped to be around the 8 minute mark, but not even close today. Push-ups got me. I think I could have pushed a bit harder on the AirDyne, but I kind of spaced out in the 30 cal range. DUs were ok, and TTB didn't quite go as planned.
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