Great 2.5 mile hike today, felt much longer as we broke through snow/ice on the trails. Awesome to be outdoors though! #getoutside #useyourfitness #crossfit #hike

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The clock is counting down...#open15 #crossfit #CrossfitMasters

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#tbt to that first time I did the @crossfitgames #Open in 2012. First time I'd ever attempted a snatch or wall ball. #crossfit

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Wednesday February 25th, 2015

1 day left.... Wednesday 150225

Warm-Up:

3 rounds 

30 DUs

\10 Air Squats

10 push-ups

10 sit-ups

10 dislocates

Then Bands, PVC as needed and Outlaw Barbell 

Skill: Snatch technique work: 

A. Snatch Pulls – 3-3-3-3 light 

B. Tall Snatch – 3-3-3-3 light 

C. Full Snatch – 1-1-1-1-1-1 climbing 

Hit some position and technique work 

then 

10:00 AMRAP 

30 double unders 

15 wallballs 

9 rounds + 31 reps...lost it on the wall balls. I was really hoping for at least a full 10 rounds. I tripped up a couple times on the DUs, but the Wall Balls took their toll on me. Couldn't cycle more than 6-7 in the latter rounds. They always get tough for me!

#openhandprep #cvs #itsathing #crossfit haha! #open15

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Tuesday February 24th, 2015

Tuesday! 3 days out...at least my socks were on point today!

Build to a heavy clean & jerk. Topped out at #215, couldn't pull under and wasn't comfortable in the transition today. Not a good day for these.



Then 10 min ladder (3, 6, 9...)
Ground to Overhead #135
CTB pull-ups
Finished the round of 18 C&J

Cycled some touch and go early then fell into singles in the 9s on. CTB were a mess at times, finished doing singles. This part felt like a solid effort. 

Monday February 23rd, 2015

Monday!

4 more days til the Open!

Warm-Up:
Dynamic then bands and PVC

Strength: Thruster: Build to a tough double
Worked up to #200 today, these felt solid, still need a better front rack!

then AMRAP 12:00 at 80%

Row 400m (1:50ish)
15 Thrusters 95 (15, 8-7, 8-7)
15 TTB (8-7, 5-5-5, 6-5-4)

3 full rounds + 60m

Just moved through this one and tried to keep the heart rate from blowing up. Felt solid. Played with some different rep schemes. Really tried to keep the bar in a good front rack in the thruster. Overall a solid deload day!

Just a bit of snow on the way to workout this morning... Warm-Up: 3 rounds 10 Calories 5 pause squats 5 MU Turnovers (rings) 5 burpee-pull-ups 5x barbell complex then bands, PVC, and barbell as needed Strength: Build to a heavy power clean for the day Stopped at #235 then for time (13:00 Cap): 60 calories on the rower (2:30) 40 Burpees, touching a target w/ both hands 6″ (2:50) 30 Power cleans #135 (2:30) 20 Muscle ups (began at 8:00) Got time capped at 18 MUs. A bit disappointed since I had around 5 min to do the MUs. I didn't feel like I had much pop in it today. Failed a few. I should be able to cycle 6 per min under fatigue. #crossfit #crossfitmasters #ohiomade #enoughsnowalready

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#Goonies ABCFamily couch #nuffsaid

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FST class is canceled today.

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Warm:Up: Partner Med Ball Warm-up then 5(1)-10(2)-15(3)-20(5)-25(5)-30(6) DUs(CTB-Pull-ups) then 2 x barbell complex Strength: A. 4 x 3 Thruster, heavy begin a set every :90 #185 B. 4 x 2-3 weighted pullups rest 2:00 #80-#88 then for time: 20 rounds: 5 wallballs 3 def. HSPU 4″ 1 Power Clean #205 24:06 - had a good pace til the HSPU went! #crossfit #crossfitmasters #open15 @nike @niketraining @iamprojectx May hit a recovery hike later today. @tdswack

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Warm-Up: 3 rounds 25 DUs 10 Air Squats 10 Push-Ups 10 sit-ups 5 pull-ups (strict) then bands, PVC and Barbell to working weight Strength: Hang clean: build to a 4RM Hit for #205 today MetCon: 6 rounds for even times across: 7 power snatches #95 7 OHS #95 7 UB CTB pullups 50 DU rest 2:30 between 1- 1:19 2- 1:15 3- 1:13 4- 1:10 5- 1:19 6- 1:18 ##crossfit #crossfitmasters #open15 @nike @niketraining @nikeweightlifting @iamprojectx

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Wednesday February 18th, 2015

A video posted by thadhaines (@thadhaines) on Feb 18, 2015 at 4:37am PST

Warm-Up:
3 rounds
25 DUs
10 Air Squats
10 Push-Ups
10 sit-ups
5 pull-ups (strict)

then bands, PVC and Barbell to working weight

Strength:
Hang clean: build to a 4RM
Hit for #205 today, got a bit dicy on the last 2 reps, slow elbows!

then:
6 rounds for even times across:
7 power snatches #95 (all unbroken)
7 OHS #95 (all unbroken)
7 UB CTB pullups (all unbroken)
50 DU (missed on about half)
rest 2:30 between
1- 1:19
2- 1:15
3- 1:13
4- 1:10 - CTB felt the best on this round
5- 1:19
6- 1:18

Tuesday February 17th, 2015

A video posted by thadhaines (@thadhaines) on Feb 17, 2015 at 6:22am PST

Tuesday:
Warm-Up:
2 rounds
15 Row/AD Calories
10 box step ups 30"
7 Wall Balls #30
5 BMU turnovers - thse have really helped my on BMUs
5 x barbell complex

then bands, PVC and Barbell to working weight

Strength:
A. 1 Push Press + 2 Split Jerk – 4 sets, rest 2:00
#205-#210-#210-#215 - tried #215 for a second complex, but couldn't hit the push press...felt kinda fatigued!

B. Front Squat 1-1/4 3-3-3 rest 3:00 #225 - these continue to kick my tail. I lose my front rack and start to dump. Very hard for me!

Then
EMOM 6:
3 Bar MU, 6 STO w/ Axle, #135


No misses, all under 30s. For som rason the wight felt very heavy! Still archy on the STO! #frontrackproblems

rest as needed then:
EMOM 6:
6 HSPU, 10 Box jump overs


Most with 20s left, missed a HSPU on 6 and finished the last round w/ 5s rest as needed, HSPU in the first 4 rounds felt bettr than ever!

rest as needed then:
EMOM 6:
8 TTB, 8 Alt pistols


Pistols were ugly today! My left side in much mor mobile than my right side!

Monday February 16th, 2015

Monday!

...and it sure was, took a while to get started and everything felt heavy!

Warm-Up:

3 rounds

25 DUs
5 pause + 5 air squats
5 dips + 10 push-ups
10 sit-ups
10 arm haulers
5 muscle snatch + 5 snatch balance

Then Bands, PVC and Barbell to working weight

Strength:

A. EMOM 12: 25 DU, 1 snatch #165-ugly, with a fail, all power snatch, couldn't pull under today

B. Back Squat 1-1-1-1 22X1 #305-#315-#325-#330-#335(fail-couldn't get out of bottom)

then:

For time:

50 WB #30 (10-3-6-6-5-4-4-4-4-4)
10 MU (3-3-2-2)
10 clean & jerks #185 (all singles)

Finished in 6:58, wall balls were awful! I broke on 10, then dropped in on 13 and took until 25 to gt back in any sort of rhythm. Took right at 3:00 to finish these. I was too close or too far from the wall. These were not good! I'm bot happy with the way those went down. Muscle Ups 3-3-2-2 and were ok, I feel I'm getting on top of the rings better, but then stricting-out the dip portion. I think I'm wasting some energy on that piece. The clean and jerk was a bit spotty. I should have tried to push the pace a bit on that piece. Right now I'm stuck on not missing any reps, so I hold off the pace a bit. I've got to get out of that mindset in the next week or so.

@a_rooon and Matt ready to attack this workout! #intense #notthatseriousbro #crossfit

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Weather is too cold this morning, so I decided to with some rowing and bodyweight movements. 1000 meter row, 100 DUs, 75 push-ups, 50 sit-ups, 25 pull-ups. Kept it nice and smooth, finished just over 11 minutes. Got the blood flowing! #crossfit #crossfitmasters #open15 @stancesocks @nike @niketraining

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Jasper with the #meanmug #peopleseyebrow #weins #weimsofinstagram #weimaraner

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Saturday: Warm-Up: 3 rounds 15 AD Calories 3 inch worms 2+2 5 broad jumps 7 wall balls 10 KB Halos Then Bands and PVC On a 30:00 clock: 00:00-10:00 Row 1500m, 30 Alt KB snatches #53 7:00 (5:28 row, unbroken on the snatches) 10:00 – 20:00 Row 1000m, 30 bar-facing burpees 5:54 (3:40, ouch) 20:00 – 30:00 Row 750m, 30 GTO #95 5:08 (2:42, 10-3-2-15 singles) #crossfit #crossfitmasters #nike @niketraining @nike @stancesocks #open15

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@xwerks #xwerks #135 thruster - bar muscle #IG challenge! @tdswack

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And sometimes it's just not there... Thursday - feeling fatigued and weak this AM Warm-Up: 3 rounds 100 meter row 8 wall balls 3 inch worms 2+2 5 x BMU turnovers 5x barbell complex Then bands, PVC, and barbells to working weight Strength: A. 4 x 2 Thruster, heavy begin a set every :90 #185 B. 4 x 3-4 weighted pullups rest 2:00 #63 then: 5-4-3-2-1 Thrusters, #135(all unbroken) Bar Muscle up (5, 4-fail-1, 3, 2, fail-1) 3:59, slower than last time. Lungs felt bad in the middle, rattle and wheeze! Then 10 min Z1 flow #crossfit #crossfitmasters

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Working Weakness Wednesday! A. Hang clean: build to a 5RM #185, missed on #205 5 rounds for even times across: 7 power snatches #95, 10 CTB pullups, 40 DU rest 2:00 between All between 1:04 and 1:08, all DUs unbroken Then EMOM 10 Odd TTB 7-8-9-10-11 increasing each round Even 5 pistols each leg hit 'em! -ish #crossfit #crossfitmasters @dwoot61

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Tuesday February 10th, 2015

Tuesday:
Lungs still get a bit rattley, I'm a bit concerned with with Open so close. I've not been able to get traction on my workout, and the thought of high reps for time concerns me.

 A. 2 PP + 2 SJ - hold onto the bar for all reps; 4 sets, rest 2:00 - #185-#190-#195-#200

These felt ok, maybe/should've hit the low 200s for all four sets.

B. FS 1-1/4 4-4-4 rest 3:00
 #215-#225-#235 - felt better this week, but this one kicks my tail! Endurance for multiple reps at higher(for me) weight isn't quite there.


then:

EMOM 5: 3 Bar MU, 6 STO w/ Axel, #135 All unbroken today! Felt good to be able to hit the BMUs! I need to get my elbows a bit more forward on the STO, and keep from being archy!

rest as needed;

EMOM 6: 6 HSPU, 10 Box jump overs. All unbroken today, but the box jump over took their toll! #spent Felt solid on rounds 1-3 on the box jump overs and then I slowed considerably!

Row: 4 sets row 500m 1:39 rest 3:00. Finished...bout all I have to say about those! Last 250s were rough.

Even after the warm weekend, there was still ice hanging around at Lake Katherine! Great recovery hike! #hike #getoytside #useyourfitness #crossfit

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That look when you're contemplating that 2 second pause squat at 98% of your 1RM.

Really wasn't feeling it this morning. I'm fighting off another cold of some sort, get a bit rattly in my lunges when the intensity picks up...sucks, I hate this feeling! I can't seem to get any traction right now.










Monday:
A. EMOM 10: 25 DU, 1 snatch #165 -

finished, not pretty, missed a couple times in the DUs and had to try 2x on the snatch a couple times

B. HBBS 2-2-1-1 22X1 #305-#310-#325-#340
these felt pretty solid, especially considering I wan't wearing my oly shoes for this one, Nike Metcon 1s FTW.

then For time:

15 MU (5-3-3-3-2-1)
15 squat cleans #185 (all singles)



5:49, got a bit of a cold coming on so my lungs rattled when I tried to push to the high end. Wanted sets of 5 on the MUs but that wasn't happening today. I didn't miss any of the squat cleans, the positions felt pretty solid, I jsut couldn't push as quick as I wanted to on these. Very frustrating. 

Getting ready tin watch the Red Storm do work! #riopride @riobasketball @adrakeford5

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Setup for some fine #AirDyning #itstheworst #hurtsgood #crossfit @opexfitness

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Saturday: Warm-Up: 3 rounds 10 Calories on AD 10 OHS 10 high step ups (5 each leg) 10 push-ups 5 muscle snatch + 5 snatch balance then bands, PVC, barbell Strength: Build to a max OH in 15:00. No more than 4 working reps. #185 - #205 -#225 - #245(miss). Should have started the working reps higher. Then with a 15:00 cap 10 OHS at 42% of weight from A #100 (unbroken) 10 box jumps 24" 15 OHS at 60% - #135(unbroken) 15 box jumps 20 OHS at 73% - #165 20 box jumps 25 OHS at 82% - #185 25 box jumps Got capped at 15 of the 25 OHS at #185, then decided to finished the rest of it. Finished that at 20:54 #crossfit #CrossFitmasters #unproven @wodcastpodcast @tdswack

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Congratulations to Peyton Miller on signing with Marshall University Women's Soccer! #hardworkpaysoff @millersap @apprep @jasoneprater

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Warm-Up: 3 rounds 100 meter row burpees for meters over 100 5 pause + 5 air squats 5 dips + 10 push-ups 7 TTB (Strict) 5 x Barbell Complex then bands, PVC, and barbells Strength: Hang squat clean: build to a tough, not a max, in 15 minutes. #225 MetCon: 3rounds at 85, 90, 95% 15 Power Snatch #95 (5-5-5, 8-7, 15) 15 CTB pullups (5s, and messy) 60 DU rest as lo as the round takes (1:1) 2:34 2:22 2:02 Skill: 10:00 EMOM Odd 10 deadlifts #225 under 15s Even 15 m overhead Yoke carry #225 #crossfit #CrossFitmasters

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Tuesday: A. Rack: 2 push press, 1 split jerk. Build to a max set for the day in no more than 15:00 Hit #205 B. FS: 1 1/4: 5-5-5 rest 3:00 #215, much harder than I thought! EMOM 5:00 3 bar MU, 7 STO #110 Axel Shoulders are smoked! Had a couple misses. Only went triple 2x - BMUs were a mess! Rest 4:00 EMOM 5:00 6 HSPU, 10 box jump over/step down 24" Ugly kiping HSPU...need to push my head through! then: 3 sets row 500m 1:39 rest 3:00. Awful! (1:39, 1:38, 1:37.4) #crossfit #CrossFitmasters @jtate59

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#knowledgebombs #Repost @crossfit_weightlifting with @repostapp. ・・・ What makes a good lifter great? CONSISTENCY. We've talked about finding consistency in positions on both snatch and clean and jerk. But, have you ever thought what your day to day activities do to enhance or hurt your lifts? How many of you sit at a desk all day (tightening up your quads and hamstrings), typing on a computer (where your shoulders roll forward and your upper back rounds), and then you come to the gym and expect to achieve optimal positions when all day long, you've worked against it? Let's face it, life often gets in the way, we get busy, and we forget (or neglect) mobility and utilizing the very best positions. Let's take a look at Chad Vaughn's positions. The photo on the left is from the Olympics (Chad is a two-time Olympian); photo on the right, is Chad coaching a few months ago at an Advanced Weightlifting Course. What do you notice in the photo on the right? He's squatting, his feet are narrow and flat on the ground, and his torso is upright. There are few people who can squat this well on purpose, and Chad squats this way naturally, without even thinking about it. He didn't pose for this picture - he just squatted down to have a conversation. How in the world does Chad squat like this naturally? First and foremost, he's drilled perfect technique. It doesn't matter if Chad is snatching 300 lbs., or sitting in a Starbucks typing on his computer, or coaching athletes -- whether he stands, squats or sits, his torso is always is upright and in a perfect position. He has ZERO WASTED MOVEMENT all day long which translates into perfect positions and movement in his lifts. Want to be a more efficient lifter? Attack your mobility and daily positions as much as you do the positions in your lifts. PERFECT PRACTICE MAKES PERFECT. Learn more about movement synergy from Chad and Matt Bruce at the Advanced Weightlifting Courses - register today at http://ift.tt/XlQKsu #synergy #crossfitweightlifting #crossfit #MWOD @olychad @brucebarbell @mikeburgener @mobilitywod

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Monday February 2nd, 2015

Monday!

A. 8 sets: 20 double unders, 1 PS #165. begin a set every :60 - all around 20ish seconds
The power snatches were a bit ugly, but I had no misses. I tripped up a couple of times on the DUs, not really sure what happened there.

B. HBBS 3-2-1-1 rest 3:00 22x1 -
 #285-#305-#325-#335
I was happy to hit the #335 for a pause, felt better than last week!

then:
For time:
Row 400m (1:20)
21 PC #185(all singles) (2:20 - 7.1s per rep)
Row 400m (1:22)
15 PC #205(all singles) (2:40 - 10.6s per rep)
Row 400m (1:27)
9 PC #225 (all singles) (2:12 - 14.6s per rep)

Finished in 14:50 I haven't quite gotten the hang of cycling the heavy (for me) cleans. I feel I should be doing the #185 in triples. The over 200s will definitely be singles for a while still. Glad to finish under 15 minutes today.

Great hike at Lake Katherine with Joe and Tony at Lake Katherine! #getoutside #hike #crossfit #useyourfitness

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