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Sunday, November 30, 2014
Saturday, November 29, 2014
Chillin with Jasper. #weimaraner #weimstagram #weims #weimaddict #crossfit
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Saturday November 29th, 2014
Saturday:
Airdyne: 30 seconds, 85% effort, 30 seconds slow spin: x 14
Held it in the mid 300s, finished with 200+ calories.
Speed clean ladder:
Set up 5 bars: 185, 205, 225, 240 and 250 . With a 2:00 cap move through the bars doing SQUAT cleans, as fast as you can. Once you clean the last bar go back to the 185 and keep repeating until the 2:00 is up. Report the number of successful bars cleaned.
My gol was to be able to get through it once, since I've never cleaned more than #245 before. I hit the first 3 bar in 22s then failed my first attempt at #240, regrouped and hit it. I took my time with #250 and hit it on the first attempt. Back to #185 with less than 20s and hit it and #205. Finished with 7 bars and a new PR. I really want to try this one again know that I know I can hit the weights I can push the pace a bit.
12:00 Amrap:
25m Atlas stone carry, #150
5 deficit HSPU, 5" deficit
25m sandbag push, fast turnover
20 pullups
10 squats, w/ 2 32kg KB's racked in the front position
2 rounds and through the 20 pull-ups in round 3. The HSPU and Squats w/ KBS were the worst! Really slowed me on this one. All singles on the HSPU and 5-3-2 and 5-5 on the squats. On a positive not, I hit 12, then 14 then 16 reps butterflying the pullups and that's the best they've felt in a while. #crossfit
Then I completed the morning with a 9 mile spin on the bike.
Airdyne: 30 seconds, 85% effort, 30 seconds slow spin: x 14
Held it in the mid 300s, finished with 200+ calories.
Speed clean ladder:
Set up 5 bars: 185, 205, 225, 240 and 250 . With a 2:00 cap move through the bars doing SQUAT cleans, as fast as you can. Once you clean the last bar go back to the 185 and keep repeating until the 2:00 is up. Report the number of successful bars cleaned.
My gol was to be able to get through it once, since I've never cleaned more than #245 before. I hit the first 3 bar in 22s then failed my first attempt at #240, regrouped and hit it. I took my time with #250 and hit it on the first attempt. Back to #185 with less than 20s and hit it and #205. Finished with 7 bars and a new PR. I really want to try this one again know that I know I can hit the weights I can push the pace a bit.
12:00 Amrap:
25m Atlas stone carry, #150
5 deficit HSPU, 5" deficit
25m sandbag push, fast turnover
20 pullups
10 squats, w/ 2 32kg KB's racked in the front position
2 rounds and through the 20 pull-ups in round 3. The HSPU and Squats w/ KBS were the worst! Really slowed me on this one. All singles on the HSPU and 5-3-2 and 5-5 on the squats. On a positive not, I hit 12, then 14 then 16 reps butterflying the pullups and that's the best they've felt in a while. #crossfit
Then I completed the morning with a 9 mile spin on the bike.
Friday, November 28, 2014
Hike!
Great hike at Lake Katherine with Joe and Jon this morning! #getoutside #hike
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Thursday, November 27, 2014
Thursday November 27th, 2014
Thanksgiving! #earnit
A. HBBS: 3-3-3 rest 3:00 @#305
Squats were a bit of a struggle this morning, wasn't quite feeling the normal drive on these today. I'll chalk it up to the 4th day of training in a row.
B. Power Clean clusters 3 x 1.1.1 rest :15 between reps, 2:00 @ #215, #220, #225
Weight and cleaning it was not an issue. I wanted to keep my feet from jumping way out and catching in a better front rack position...still a work in progress. Positive is that the weight is not an issue.
then:
3 sets for even times across all:
Row 250m
3 Muscle ups
50 double unders
:30 L-sit on rings
rest 1:00 between
sets 2:30, 2:35, 2:45
bit of a mess really, rows were solid sub 1:40 mostly. Failed a muscle up at the start. Never went unbroken on the DUs today. L-sits are very tough for me. Need work on those!
then: 15:00 amrap at 85%
4 Stone over shoulder (#150)
12 steps front-rack walking lunge, #135 (axel bar)
15 AD calories
10 CTB Pullups
3 rounds + 2 stones over the shoulder
Where did the time go? Enjoyed just moving through this one! The #150 slam ball I pruchased from X-Training Equipment is very lopsided, it doesn't stay round like all of the others (#100 included). It made it very interesting to shoulder. I was that whole body tired like I'd been wrestling with my little brother back in the day. Lunges were unbroken and the AD is just there (held in the 300s). My CTBs were a mess. My hands/grip were sore from the bar MUs and rope climbs from yesterday. I just don't have a movement pattern ingrained yet for this movement. I need some technique work to clean up these pulls.
Shortly afterwards I headed over to Joe's to do the traditional Turkey 20 bike ride with Joe, Tony, and Jon, who made it up from Asheville, NC! Nothing like a 20 miler to earn that Turkey Dinner!
Wednesday, November 26, 2014
Tuesday, November 25, 2014
Tuesday November 25th, 2014
A. Build to a 3RM Ring Dip - went to #88 - reps felt solid and full range, shut it down after the #88.
B. 15 minutes to build to a heavy single front squat (not max) - #275 (felt solid), I probably could have gone a bit heavier, but that was 94% so I moved on to the next one...
Then for time:
12-9-6-3
Squat cleans #145 (5-5-2, then mostly singles the rest of the reps)
Bar over burpees
followed immediately by 100 DUs (went 30-tie my shorts-40-30)
5:07 for the 12-9-6-3 and 6:35 total
Monday, November 24, 2014
Monday November 24th, 2014
Monday:
A. Satch Balace - #135-#145-#155 - these felt solid, but after looking the video, I see I need to drive down more quickly and not "bounce" the bar as high to start.
B HBBS w/chains (#20 each side) - 8-8-6-4
#195-#215-#225-#235 - I think I need to add an additional carbiner to get the chains lower to get a full deload at the bottom.
C. Snatch hit #185 tied PR - this felt very good at #185, almost had #190 but then ran out of steam!
Then 8 x 500m row/rest 2:30 between All 1:43 and a single 1:42 #crossfit
Sunday, November 23, 2014
Saturday, November 22, 2014
New @roguefitness pick up! #2chainz #accommodatingresistance #squat #crossfit
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Thursday, November 20, 2014
Thursday Niovember 20th, 2014
Squats (banded) 8-8-6-6 - interesting
Snatch balance 3-3-3 #135 - felt good
15 min to build to heavy full snatch - #165 missed a bunch at #175 #notthereyet
6 x 500m row repeats - rest 2 min between -
all at 1:45-1:46 #crossfit #starwars
Wednesday, November 19, 2014
Wednesday November 19th, 2014
AirDyne
30s 85%/30s easy spin x 12, not totally awful...I tried to hold the wattage in the low 400s/high 300s on the 85%s, I started to fall into the mid 300s around round 9.
Then
15-10-5
Power Cleans #195
Bar over burpees
Box jump/step overs 24"
Finished in 6:54, tough, I've never done that many heavy (for me) power cleans. I should be able to get this one closer to the 6 min or less. I possibly could have pushed the pace on the PCs (all singles by the way).
Then 8 min AMRAP
50m Yoke Carry
5 deficit HSPU 5"
25 sandbag push
5 muscle ups
50m double KB #70 front rack carry
Finished 2 full rounds...HSPU slowed me way down! I feel like I sould be able to move through 3 full rounds on these movements, but the deficit HSPU were a kick in the face...all singles for me!
Tuesday, November 18, 2014
Tuesday A. Split jerk: 6 x 1 at 80-90% 1RM begin a set every :90 - all at #215 For time: 10 Thrusters #135 50m double KB front rack carry 32Kg 8 Thrusters #155 50m double KB front rack carry 32Kg 6 thrusters #175 5:46 rest as needed: 10 rounds for time: 100m run, 1 legless rope climb 9:05 #crossfit #notinmywheelhouse...yet
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Monday, November 17, 2014
Monday November 17th, 2014
A. HBBS: 4-4-4
#305-#315-#320
These felt pretty solid today. Depth and drive felt good. Need to start at #315 next time.
B. Power Clean clusters
4 x 1.1.1.1 rest :10 bet reps
#185-#205-#215-#235
These felt really good. #185 - #215 were real solid, not much jumping wide with my feet. The #235 were not as smooth, had to jump wide-ish to catch.
Then: 3 sets:
Row 250m
2 wall walks
10 burpees to a target 6"
:30 FLR on rings
rest 1:00 between sets
2:11 - 2:11 - 2:08 - pretty close across all of the sets. The rows were a bit slower each time (42s, 46s, 47s - held them all in the 1:30s though) so I made up time on the burpees. The FLR was just enough spice at the end too!
then:
10:00 AMRAP
10m OH walking lunge, #125
25 row calories
10 CTB Pullups
3 rounds 10m lunges + 12 calories
I had hoped for 4 full rounds, but quickly fell of the pace (round 1 was 2:20ish). The OH lunges were not smooth, havn't done these in a while and felt a bit unstable on them. The row lasted close to a minute each round. Round 3 really saw me fell off on the row. The pull-ups were bad. Couldn't string more than 5 together. Round 2 was a bunch of 2s and singles. Round 3 was a bit better, but not where I need to be.
Solid start to the week overall!
Sunday, November 16, 2014
#Repost from @rxsmartgear with @repostapp --- Don't miss your chance!! Who wants to win a FREE Rx Jump Rope?! 🔸FOLLOW @rxsmartgear 🔸REPOST this photo 🔸HASHTAG #RXSGgiveaway #speedrope #jumprope We will randomly pick one winner on Sunday 11/16! #RXSGgiveaway #speedrope #jumprope #rxsmartgear #doubleunders #crossfit #rxjumpropes #giveaway #crossfit
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Saturday, November 15, 2014
My boy Jason Crawford working on that @samdancing getup. BW #135 w/ #95 on the bar. #crossfit
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Saturday November 15th, 2014
Back to work this morning:
Build to a heavy single (not max) OHS from the ground - #215
Then against a 10 min clock:
1000 meter rows (3:32)
30 OHS #115 (30-10 - 2:03)
AMRAP muscle ups with remaining time (4:35) 18 muscle ups, I had 3 fails on this. I couldn't string doubles together like I wanted to do. I was hoping for 20+, I'm just not there yet! Overall a solid day. I'm going to head out for a recovery hike in a bit.
Thursday, November 13, 2014
Had a great hike at Lake Katherine tonight! #useyourfitness #crossfit #hike
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Thursday November 13th, 2014
A1. Weighted pull-ups #53-#62-#70 3x3
A2. Weight ring dips #53-#62-#70 3x3
these reps felt more solid than last week!
25 HSPU for time - 3:37 slow! Kipped, hit the first 5 in 22s, and couldn't maintain that pace. Had hoped to finish in 2:30ish, but this is very much a work in progress.
Then
3 x 35s Thrusters #85 /25s rest
19-15-13 - that 25s rest seemed to go FAST! Fell on the pace. I had hope to hit 20, but didn't have that in the tank. I think I should have warmed up a little better for this one.
3x burpees 35s/25s rest
16-15-15 - ehhh...this was ok, slowed a bit from 11 on each round. I would like to have been at 17+ on this one!
Then 3 x row (cal) 35s/rest 1:25
18-21-22 - paced the first one too much, change only comes when you get outside that comfort zone. I had to remind myself of that between the 1st and 2nd row. The last two were tough, but what I needed! I have to keep pushing to get closer to that goal of making it to the Master's qualifier again, and moving on from there.
Wednesday, November 12, 2014
Wednesday November 12th, 2014
Strength:
1 push press + 1 push jerk (behind the neck) Build to a heavy - hit #215 (again), I feel stuck there in the push press. don't seem to be able to press out on this one. I do get archy when it gets heavy. The begin the neck felt really solid and easy with this weight.
Then for time:
70 DUs (unbroken)
60 KBS 1.5 pood (unbroken)
50 cals on the rower (2:30)
40m farmer carry (#150 each hand)
8 muscle ups (3-fail-2-fail-2-fail-1)
20 push press #115 (10-5-5)
10 wall walks
Finished in 11:37, took too long in the muscle ups to finished close to the 10 minute mark. The DUs felt easy, ran off the 70 quickly. The KBS felt very easy til around 30 then it progressed. I felt like setting it down at 50, but that only left 10 so I finished them out. I tried to hold the stroke rate to around 30, and kept it right at 20-21 cals per minute. Not bad, and didn't come off the rower totally spent. The farmer carry went pretty smooth, only set them down to turn around (20m out - 20m back). The muscle ups were a different story. Last week I played it conservative and had no misses. This week I tried to hit that extra one in each set, and couldn't quite turn over to press out the dip. I began the push press around the 9:15 mark and finished those in right at a minute. The wall walks were just a matter of pushing through today.
Tuesday, November 11, 2014
TUesday November 11th, 2014
Tuesday:
Strength:
A. Power clean 12 x 1 @195 every :30
B. Front Squat – 3-3-3-3 22 x 1 rest 2:00
#235-#245-#255 - these felt pretty solid, probably could have hit all at the #245+ marks.
Then
9:00 AMRAP @ 80%
7 deadlifts #245 (all unbroken)
200m row (around 1:45 pace)
7 burpees over bar
4+7 - just kept moving on this one. The DLs felt smooth and easy, went unbroken. The row is still weak! Of course, burpees were burpees!
5:00 rest
9:00 AMRAP @ 90%
8 unbroken toes to bar
10 unbroken wallballs
5 unbroken HSPU (all kipping)
7 rounds +11 reps (8 T2B + 3 WBs) - felt pretty good on this. Didn't have to break, I would go right from T2B to WB and then a short rest before starting the HSPUs and then right to T2B from those. Felt solid on the kipping HSPU, found a rhythm for 5.
then Row: 2 x 500m rest 2:00 @95% effort
1:39 and 1:43 - felt good and tried to push the pace on the first and fell apart around 200-250 into the row. I could not sustain the 1:30 pace. At the end it was a struggle to finish under 1:40. The second I tried pacing earlier and felt the effort sustained only a short bit longer (250+ into it). My sustain power is off right now.
Monday, November 10, 2014
Monday November 10th, 2014
Monday!
After 11+ hours in the car this weekend, and mostly siting for the rest of the 48 hours, it was good to get under some weight!
A. 3 position snatch worked up to #135 for technique
B1. Back squat 3x3 @ #305 - this was about all I wanted from the squat today, I'll chalk this one up to all of the weekend travel. I felt slow out of the hoel on these.
B2. Power snatch T&G 3x3 @ #145 - cycled the 3 fine, need to get my chest up more as I reset, really loaded on the hamstrings.
B3. Rope climb (Legless) 3x2 - felt better as I went along on these.
Then 5 sets
27 DUs
7 CTB Pullups
7 thrusters @ #115
1 min rest
53s, 57s, 55s, 54s, 55s - I was able to stay under a minute on all round, but couldn't break the 50s barrier. I hit all the DUs unbroken, as usual not much of an issue below the 50 mark. The CTB pull-ups were a struggle. While I don't drop off the bar, I had trouble cycling them today. I seemed to be between a kip and a butterfly, which meant it was plain ugly! The thrusters were ok. I felt like I moved them faster, but not smoothly or particularly well. I was really crashing on the way down, and had no from rack support on those. I really need to get better form on these!
After 11+ hours in the car this weekend, and mostly siting for the rest of the 48 hours, it was good to get under some weight!
A. 3 position snatch worked up to #135 for technique
B1. Back squat 3x3 @ #305 - this was about all I wanted from the squat today, I'll chalk this one up to all of the weekend travel. I felt slow out of the hoel on these.
B2. Power snatch T&G 3x3 @ #145 - cycled the 3 fine, need to get my chest up more as I reset, really loaded on the hamstrings.
B3. Rope climb (Legless) 3x2 - felt better as I went along on these.
Then 5 sets
27 DUs
7 CTB Pullups
7 thrusters @ #115
1 min rest
53s, 57s, 55s, 54s, 55s - I was able to stay under a minute on all round, but couldn't break the 50s barrier. I hit all the DUs unbroken, as usual not much of an issue below the 50 mark. The CTB pull-ups were a struggle. While I don't drop off the bar, I had trouble cycling them today. I seemed to be between a kip and a butterfly, which meant it was plain ugly! The thrusters were ok. I felt like I moved them faster, but not smoothly or particularly well. I was really crashing on the way down, and had no from rack support on those. I really need to get better form on these!
Sunday, November 9, 2014
Saturday, November 8, 2014
Thursday, November 6, 2014
Thursday November 6th, 2014
A1. Weighted pullups 3 x 3-4 rest 1:00
#35-#53-#70
A2. Weighted ring dips 3 x 3-4 rest 1:00
#35-#53-#70
this was very tough for me, haven't hit these in a bit, and could tell I'm lacking!
for time:
20 strict HSPU - 4:30
(ouch, huge weakness)
Really had it handed to me on this one, my kipping is coming along, but the strict strength is just not there. Started with 3 and then mostly doubles with a single at the end. Only one fail, but I tried to rest and make sure I hit the rep.
Lactic:
30s thrusters #95, 30s rest x 3
15-15-15(45) - I wanted to get 45 treps total and I just made it, 1st set felt good, and then I felt my heart rate jump during the rest before coming back down. The 2nd was solid, took longer to get recovered. The 3rd pushed my to the edge of hitting 15. All were unbroken.
rest 4 minutes then
30s pullups 30s rest x 3
(20-15-16(51) used those @thenaturalgrip today, no hand rips. Set 1 was butterfly til around 18 then kipped the last 3. Set 2 I dropped off after 12 butterfly, and then hit 3 more. The last set went 8, 4, 4. I felt better with the technique today.
rest 4 minutes then
30s row all out 30s rest 3 x
16-16-10(42) - I had hoped to be over 45 cals total, but after hitting 16 (mostly in the 2K+ range), 16 (mostly in the 1900-2000 range), I fell off tremendously on the last set (10 calories and held onto 1700s).
Wednesday, November 5, 2014
Wednesday November 5th, 2014
Wednesday
Strength:
1 push press + 1 push jerk.
Build to a heavy #215 - I hit the minimum I wanted to hit today, I just couldn't push out that #220 (missed twice). looking at the video, my front rack position needs to be better, and I need to drive my feet into the floor!
For time:
6 wall walks (went quick)
25 meter farmers carry (#130 ea)
30 double unders (unbroken)
10 muscle ups (4-2-2-2)
30 double unders (unbroken)
25 meter farmers carry (#130 ea)
6 wall walks
Finished in 4:17 - this went much quicker than I anticipated, I felt good, and just kept moving. I maybe should have been more aggressive on the farmer carry, the #130 felt light today, and my grip held up. I would like to have been able to hit 5 MUs before dropping off (ideally right now it would have gone 5-3-2) but I dropped before failing any, and kept it moving.
Strength:
1 push press + 1 push jerk.
Build to a heavy #215 - I hit the minimum I wanted to hit today, I just couldn't push out that #220 (missed twice). looking at the video, my front rack position needs to be better, and I need to drive my feet into the floor!
For time:
6 wall walks (went quick)
25 meter farmers carry (#130 ea)
30 double unders (unbroken)
10 muscle ups (4-2-2-2)
30 double unders (unbroken)
25 meter farmers carry (#130 ea)
6 wall walks
Finished in 4:17 - this went much quicker than I anticipated, I felt good, and just kept moving. I maybe should have been more aggressive on the farmer carry, the #130 felt light today, and my grip held up. I would like to have been able to hit 5 MUs before dropping off (ideally right now it would have gone 5-3-2) but I dropped before failing any, and kept it moving.
Tuesday, November 4, 2014
Tuesday November 4th, 2014
Tuesday
A Power clean 10 x 1 @ #195 begin a rep every :30 - these felt very easy today, elbows could be quicker, but I was surprised how good these felt. I wasn't jumping wide to catch.
B Front Squat - pause 4-4-4-4 22x1 rest 2:00 #215-#225-#230-#235 - I probably should have hit these all above #230 (the last was tough). I did do these without a weight belt today, trying to stay engaged without it.
8:00
5 deadlifts #245
100m run
5 burpee/box jumps 24"
6 rounds 5 deadlifts, 75m - this felt pretty solid, although I felt a drop-off after round 4. The deadlifts were all unbroken (no belt), and the runs were better than the last few weeks. I felt I cycled the burpee box jumps pretty well today, paused for a second at the top and dropped off right into the burpee.
4:00 rest
8:00
7 toes to bar
7 wallball
7 HSPU
6 rounds 7 T2B
Monday, November 3, 2014
Monday November 3rd, 2014
DAY 1
A. Full snatch 15 minutes build to a tough single. Speed under bar over load.
B1. HBBS 3 x 5 at #275 rest: 1:00 - probably could and should have gone higher with this one
B2. Power snatch touch and go at #135 3 x 3 rest 1:00 - these felt solid, next time #145+
B3. 3 x 1 rope climb rest 2:00 - solid
The B set is meant to be performed together. Do one set of B1, rest 1 minute then do a set of B2, rest a minute then one set of B3. Rest 1 minutes and then repeat.
EMOM 10:00
Evens: 6 CTB pullups (all butterfly-ish)
Odds: 6 thrusters #115 (all unbroken)
These felt much better today than last week, the rest probably had something to do with it though!
A. Full snatch 15 minutes build to a tough single. Speed under bar over load.
B1. HBBS 3 x 5 at #275 rest: 1:00 - probably could and should have gone higher with this one
B2. Power snatch touch and go at #135 3 x 3 rest 1:00 - these felt solid, next time #145+
B3. 3 x 1 rope climb rest 2:00 - solid
The B set is meant to be performed together. Do one set of B1, rest 1 minute then do a set of B2, rest a minute then one set of B3. Rest 1 minutes and then repeat.
EMOM 10:00
Evens: 6 CTB pullups (all butterfly-ish)
Odds: 6 thrusters #115 (all unbroken)
These felt much better today than last week, the rest probably had something to do with it though!
Sunday, November 2, 2014
Saturday, November 1, 2014
Saturday November 11th, 2014
Got in some good work this Saturday Morning:
Front Squat 1-1-1-1-1 @ 41x1 270-275-280-285-290(video)
Then 5 rounds for time
5 deadlifts #275 (all unbroken)
10 burpees
Finished in 3:10
5 minute rest then
1/2 Isabel
15 snatches #135
Finished in 1:11 (5-3-2-1-1-1-1-1)
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