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Monday, August 31, 2015
Monday! Always good to start the week off with #squats! 08.31 A. Back squat, 3 x 4-6, 20X1; 3:00 rest -#255-#275-#285(4) - no only shoes, sleeves or belt B1. Close-grip bench press, 2-2-1-1, 20X1; :60 rest #215-#225-#235-#235 B2. Ring pull-ups w/chest facing ceiling & elbows behind midline @ top, 4 x 3 adding load if possible, 31X0; 2:00 rest - all with #20 C. Powell raise, 1 x max/side @ 25, 30X0 + 7 on both sides 5 sets: :60 Assault Bike @ 90% aerobic (20 calories, 460+watts) :30 tripod headstand hold :60 walk rest #crossfit #cfmasters #crossfitmasters #rtg16
Sunday, August 30, 2015
Heading to the gym to continue cleaning...feel free to drop by if you want to help...
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Scenes from the #ride. Great to be in this woods this morning! #bike #mountainbike #getoutside #useyourfitness #crossfit
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Saturday, August 29, 2015
Saturday August 29th, 2015
08.29
A. Hang squat snatch from just below knees, build to a to heavy single - #175
B. Snatch pulls, 1-1-1-1-1 @ 205; :90 rest
+
For time:
25 strict handstand push-ups
25 kipping handstand push-ups
9:40
+
For 12:00:
Evens: 1 bar muscle-up + 2 CTB pull-ups + 3 toes-to-bar - wasn't getting hips high on the bar, but looking back at my training a year a go, I failed 4 in a BMU-CTB EMOM training session...so that's progress.
Odds: 7 thrusters, 105
+
3 rounds not for time:
12 light bent-over thumbs-down DB rear delt raises
4-8 DB weighted glute-ham raises, 20X1 - got a bit ugly!
B. Snatch pulls, 1-1-1-1-1 @ 205; :90 rest
+
For time:
25 strict handstand push-ups
25 kipping handstand push-ups
9:40
+
For 12:00:
Evens: 1 bar muscle-up + 2 CTB pull-ups + 3 toes-to-bar - wasn't getting hips high on the bar, but looking back at my training a year a go, I failed 4 in a BMU-CTB EMOM training session...so that's progress.
Odds: 7 thrusters, 105
+
3 rounds not for time:
12 light bent-over thumbs-down DB rear delt raises
4-8 DB weighted glute-ham raises, 20X1 - got a bit ugly!
Friday, August 28, 2015
Thursday, August 27, 2015
Thursday August 27th, 2015
08.27
A. Hang squat clean, build quickly to a heavy single - #225
this was ok, went #185 - #215 - #225 and couldn't pull under #235
B. 1 & 1/4 front squat, build to a tough single -went #225, #255 then #265 and it felt pretty solid. No Oly shoes, knee sleeves or belt.
C. 1 push jerk + 2 split jerks, 5 x 1 moderate; 2:00 rest #195(2)-#200(3) - these felt ok, I am kicking my right leg out on the push jerk and not being in a good catch position. I may have been a bit soft with the arms a couple of times as well.
12:00 @ 80%:
10 alternating shoulder taps (from top of wall walk)
10 CTB pull-ups
10 wall balls @ 30 to 10'
6 + 20(through the CTB) really felt off on the CTB today. The shoulder taps were ok, but my position was very broken at the top. Wall Balls were unbroken and ok. Still trying to dial in what 80% feels like.
6 sets:
200m run @ 90% aerobic :60 rest
All sub :50
A. Hang squat clean, build quickly to a heavy single - #225
this was ok, went #185 - #215 - #225 and couldn't pull under #235
B. 1 & 1/4 front squat, build to a tough single -went #225, #255 then #265 and it felt pretty solid. No Oly shoes, knee sleeves or belt.
C. 1 push jerk + 2 split jerks, 5 x 1 moderate; 2:00 rest #195(2)-#200(3) - these felt ok, I am kicking my right leg out on the push jerk and not being in a good catch position. I may have been a bit soft with the arms a couple of times as well.
12:00 @ 80%:
10 alternating shoulder taps (from top of wall walk)
10 CTB pull-ups
10 wall balls @ 30 to 10'
6 + 20(through the CTB) really felt off on the CTB today. The shoulder taps were ok, but my position was very broken at the top. Wall Balls were unbroken and ok. Still trying to dial in what 80% feels like.
6 sets:
200m run @ 90% aerobic :60 rest
All sub :50
Wednesday, August 26, 2015
Wednesday: 08.26 30:00 Assault Bike @ Z1, off every 5:00 for 2/side moderate Turkish get-ups (#44) 10.2 miles and 282 calories + 15:00 mobility work - invested some time working those ankles and hips to get better at pistols and shoulder trying to open up the front rack position. #CrossFit #crossfitmasters #cfmasters #rtg16
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Tuesday, August 25, 2015
August 25th, 2015
A. Power snatch, build to a touch-and-go 3RM - #165, #170(2) lost the hook grip on the 3rd one
B. Single-leg Romanian deadlift 3 x 3-4/leg, 30X1; :90 between legs - #135
+ 10:00 @ 80%:
4 muscle-ups (all unbroken)
4 med ball over shoulder, heavy #150
36 double-unders (4 unbroken, 5th messy)
5 rounds and 2 MUs
3 sets:
:30 row @ 97%
4:30 rest
1-1:25.2 - 176m
2-1:25.7 - 175m
3-1:24.6 - 177m
Felt a bit slow on these today.
Monday, August 24, 2015
Monday August 24th, 2015
08.24
A. Back squat, 4 x 2-3, 31X1; 3:00 rest - #275,#280, #285(2), #285(2) - wrecked my mountain bike yesterday and the handlebar smacked my right in the right calf, so it' still sore today. I felt very "hingy" on these today, didn't feel like I got in the right position to drive out of the hole.
B1. Close-grip bench press, 3 x 2-3, 20X1; :60 rest -#215-#220-#225(1) - disappointed that I failed at #225 today, I was hoping for at leaset a double.
B2. Ring pull-ups w/chest facing ceiling & elbows behind midline @ top, 3 x 5 adding load if possible, 31X0; 2:00 rest - All with #15 - 2nd set felt really good, but I feltl ike I should have had my chest more upright.
C1. Powell raises, 4 x 5/side, 30X0; :30 between sides, :30 rest #20 - went ok
C1. Tripod headstand hold, 4 x :40; :30 rest - felt ok.
then 8 sets:
:60 Assault Bike @ 90% aerobic - (70+rpm, 450+ watts, 20ish calories)
:60 Assault Bike spin (40 RPMs, 100+ watts, 6ish calories)
200 calories total - felt like I had a pretty good pace going on this one today.
Saturday, August 22, 2015
Great day on the trail with these guys! #bike #getoutside #useyourfitness
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Saturday August 22nd, 2015
Frustrating session with the snatch this AM, but everything else felt good...I could have some fatigue from a wisdom tooth extraction Thursday, and being up at 3:00 AM on Friday...
08.22 A. Squat snatch, build quickly to a single @ 80-90% 1RM and accumulate 3 total reps in that range - #170 - these were a mess, and finally just hit the last two within :30 of each other...frustrating session, lost my cool and slammed the weight, not real happy with myself for that one.
B. Snatch pulls, 1-1-1-1 @ 215; 2:00 rest - felt ok, but I think I may be leading with my hips a bit.
+ Every :60 for 10:00:
\Minutes 1-5: 3 strict handstand push-ups
Minutes 6-10: 3 kipping handstand push-ups
These felt solid today, actuallly very good today.
+ For 10:00:
Evens: 1 bar muscle-up + 3 CTB pull-ups
Odds: 8 thrusters, 95
The best the bar Muscle Ups have felt in a while, I paused for a second on top of the bar to get set before I dropped to hit the CTB, which I felt pretty solid doing, although the video showed a bit of a break on the backswing. I tried to focus on my position for the thrusters,
+ 3 rounds not for time:
6 light Trap 3, 30X0
7-10 unweighted glute-ham raises, 20X1
both of these felt better today
08.22 A. Squat snatch, build quickly to a single @ 80-90% 1RM and accumulate 3 total reps in that range - #170 - these were a mess, and finally just hit the last two within :30 of each other...frustrating session, lost my cool and slammed the weight, not real happy with myself for that one.
B. Snatch pulls, 1-1-1-1 @ 215; 2:00 rest - felt ok, but I think I may be leading with my hips a bit.
+ Every :60 for 10:00:
\Minutes 1-5: 3 strict handstand push-ups
Minutes 6-10: 3 kipping handstand push-ups
These felt solid today, actuallly very good today.
+ For 10:00:
Evens: 1 bar muscle-up + 3 CTB pull-ups
Odds: 8 thrusters, 95
The best the bar Muscle Ups have felt in a while, I paused for a second on top of the bar to get set before I dropped to hit the CTB, which I felt pretty solid doing, although the video showed a bit of a break on the backswing. I tried to focus on my position for the thrusters,
+ 3 rounds not for time:
6 light Trap 3, 30X0
7-10 unweighted glute-ham raises, 20X1
both of these felt better today
Thursday, August 20, 2015
Thursday August 20th, 2015
A. Hang squat clean, build quickly to a tough (not max) double - #205- gotta work on re-hook-gripping!
B. 1 & 1/4 front squat, build to a tough (not max) double - #245
C. 2 push jerks + 2 split jerks, 5 x 1 moderate; 2:00 rest #185(2)-#190(3)
then 10:00 @ 80%:
3 wall walks
9 CTB pull-ups (all UB except for round 1 which was 6-3)
15 box jump w/step-down, 24"
5 rounds and 3 wall walks
then 5 sets:
200m run @ 90% aerobic - think 5K pace
:60 rest
All at :50 (20:00 pace)
B. 1 & 1/4 front squat, build to a tough (not max) double - #245
C. 2 push jerks + 2 split jerks, 5 x 1 moderate; 2:00 rest #185(2)-#190(3)
then 10:00 @ 80%:
3 wall walks
9 CTB pull-ups (all UB except for round 1 which was 6-3)
15 box jump w/step-down, 24"
5 rounds and 3 wall walks
then 5 sets:
200m run @ 90% aerobic - think 5K pace
:60 rest
All at :50 (20:00 pace)
Wednesday, August 19, 2015
Tuesday, August 18, 2015
Tuesday August 18th, 2015
A. Power snatch, build to a touch-and-go 5RM #160 which is #5 less than my 3RM. Still kicking out my right leg which means I'm not comfortable or mobile enough in the shoulder to catch in a good power position.
B. Single-leg Romanian deadlift, 3 x 5/leg, 30X1; :90 between legs - #155 - not usre if these are looking like they are supposed to looking.
+ 10:00-15:00 pull-up bar complex & med ball over shoulder practice
+ 3000m row @ Z1, off every 600m for :30/side plank - 1:55/500m pace
B. Single-leg Romanian deadlift, 3 x 5/leg, 30X1; :90 between legs - #155 - not usre if these are looking like they are supposed to looking.
+ 10:00-15:00 pull-up bar complex & med ball over shoulder practice
+ 3000m row @ Z1, off every 600m for :30/side plank - 1:55/500m pace
Monday, August 17, 2015
Getting ready to listen to @noahgallowayathlete get the school year started off right! #CrossFit
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Monday! 08.17 A. Back squat, 3 x 3-4, 31X1; 3:00 rest #275-#280-#285(3) B1. Close-grip bench press, 3 x 3-4, 20X1; :60 rest #200-#205-#210(3) B2. Ring pull-ups w/chest facing ceiling & elbows behind midline @ top, 5-5-5 unweighted, 31X0; 2:00 rest C1. Powell raises, 4 x 6/side, 30X0; :30 between, :30 rest - #20 C2. Tripod headstand hold, 4 x :30; :30 rest + 7 sets: :60 Assault Bike @ 90% aerobic - 70RPM - 442 watts - 18ish calories :60 Assault Bike spin - 40RPM - 100 watts - 5ish calories #CrossFit #crossfitmasters #cfmasters #rtg16 @savage_barbell
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Sunday, August 16, 2015
Two thumbs up for today's #bikeride! Joe Finch said "It's very nice!" #getoutside #useyourfitness #mtb #CrossFit
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Saturday, August 15, 2015
Saturday August 15th, 2015
A. Squat snatch, build quickly to a single @ 80-90% 1RM - no misses, worked #135-#175(90%)by #10s - felt solid
B. Snatch pulls, 1-1-1 as heavy as possible while still getting speed @ the hips; 2:00 rest - #215
C. Handstand push-ups, 10 x 2-3; begin a set every :45 - 7 for 3 and 3 for 2
+ For 10:00:
Evens: 3-5 unbroken muscle-ups(5-5-5-4-4)
Odds: 10-12 unbroken wall balls, 30 to 10' (12 for all rounds)
+ 3 rounds not for time:
8 light Trap 3, 30X0 #15
8 unweighted glute-ham raises, 20X1
B. Snatch pulls, 1-1-1 as heavy as possible while still getting speed @ the hips; 2:00 rest - #215
C. Handstand push-ups, 10 x 2-3; begin a set every :45 - 7 for 3 and 3 for 2
+ For 10:00:
Evens: 3-5 unbroken muscle-ups(5-5-5-4-4)
Odds: 10-12 unbroken wall balls, 30 to 10' (12 for all rounds)
+ 3 rounds not for time:
8 light Trap 3, 30X0 #15
8 unweighted glute-ham raises, 20X1
Thursday, August 13, 2015
Back on the trail for an easy ride! #getoutside #useyourfitness #CrossFit #bike
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Thursday, August 13th, 2015
Someday the work knocks you down...but you've got to get back up and keep moving!
Not every day will bring a PR, just get up, keep moving, keep working, and the results will come! It's all about learning and the journey!
Thursday:
A. Hang squat clean, build quickly to a tough (not max) triple - #155 - #185-#205(1-ouch, knocked me on my tail). My max on this is #205, couldn't pull under that for reps today. Didn't feel comfortable pulling into the bottom. May have been being in the car for a few hours yesterday, compounded with being back in the office and at my desk a bit more.
B. 1 & 1/4 front squat, 3-3-3; 3:00 rest - #225 for all - still tough! Stayed with #225 and didn't go up, wanted to make sure I didn't fail any. The third rep of each felt tough!
C. 1 push press + 3 split jerks, 5 x 1 moderate; 2:00 rest - #185 for all - felt pretty solid
then 10:00 @ 80%:
3 wall walks
6 unbroken toes-to-bar
9 box jump w/step-down, 30"
6 unbroken CTB pull-ups - these felt bad
5 + 3 wall walk and 3 T2B
CTB didn't feel as solid as last week. Tried to keep a good pace, but I'm always unsure where my 80% lies.
+ 3 sets: :30 row @ 97% 4:30 walk rest
1-1:24.2-178m
2-1:24.2-178m
3-1:23.2-179m
I tried to hold a goo dpace and not blow up on these. Just under the pace of my last max test on these. I couldn't quite find the 1:23 even to hit that 200+ meters though...
Not every day will bring a PR, just get up, keep moving, keep working, and the results will come! It's all about learning and the journey!
Thursday:
A. Hang squat clean, build quickly to a tough (not max) triple - #155 - #185-#205(1-ouch, knocked me on my tail). My max on this is #205, couldn't pull under that for reps today. Didn't feel comfortable pulling into the bottom. May have been being in the car for a few hours yesterday, compounded with being back in the office and at my desk a bit more.
B. 1 & 1/4 front squat, 3-3-3; 3:00 rest - #225 for all - still tough! Stayed with #225 and didn't go up, wanted to make sure I didn't fail any. The third rep of each felt tough!
C. 1 push press + 3 split jerks, 5 x 1 moderate; 2:00 rest - #185 for all - felt pretty solid
then 10:00 @ 80%:
3 wall walks
6 unbroken toes-to-bar
9 box jump w/step-down, 30"
6 unbroken CTB pull-ups - these felt bad
5 + 3 wall walk and 3 T2B
CTB didn't feel as solid as last week. Tried to keep a good pace, but I'm always unsure where my 80% lies.
+ 3 sets: :30 row @ 97% 4:30 walk rest
1-1:24.2-178m
2-1:24.2-178m
3-1:23.2-179m
I tried to hold a goo dpace and not blow up on these. Just under the pace of my last max test on these. I couldn't quite find the 1:23 even to hit that 200+ meters though...
Wednesday, August 12, 2015
Tuesday, August 11, 2015
Tuesday: 08.11 A. Power snatch, build to max for the day - #175,just missed on #180 B. Single-leg Romanian deadlift, 3 x 6-8leg, 30X1; :90 between legs #135 on all + 10:00 pull-up bar complex practice - play w/stringing together things like 1 toes-to-bar + 1 CTB pull-up + 1 bar muscle-up,... @nickurankar Makes these look easy...not there yet, but I'll get it! + For time: 1000m row 3:17.9 - went out a bit hot I think, but a PR by 10s + Not for time: :60/side start plank, break, rest, and alternate sides as needed to ensure solid positions :30/side alternating. #CrossFit #crossfitmasters #cfmasters #rtg16
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Monday, August 10, 2015
Monday August 10th, 2015
Bro-sesh! Squats! Bench! Rows!
08.10
A. Back squat, 3 x 6, 31X1; 3:00 rest #240-#250-#260 - ankles felt like do-do this morning, so I wore the Oly shoes for the first time in a while.
B1. Close-grip bench press, 3 x 4-6, 20X1; :60 rest - #190(6)-#200(5)-#205(4) - still need to get teh tempo right
B2. Pendlay row, 2-2-2, 20X1; 2:00 rest - #215-#220-#225 - felt ok, just not sure if I'm hitting the position though.
C1. Powell raises, 3 x 10/side, 30X0; :30 between, :30 rest #15s - no issues with this weight
C1. Tripod headstand hold, 3 x :30; :30 rest - not quite as smooth today as I was hoping for, but still able to get into the position.
6 sets:
:15 Assault Bike high effort (12+ cals, 1200+ watts)
1:45 Assault Bike very easy spin (100 watts)
This one is what it is!
08.10
A. Back squat, 3 x 6, 31X1; 3:00 rest #240-#250-#260 - ankles felt like do-do this morning, so I wore the Oly shoes for the first time in a while.
B1. Close-grip bench press, 3 x 4-6, 20X1; :60 rest - #190(6)-#200(5)-#205(4) - still need to get teh tempo right
B2. Pendlay row, 2-2-2, 20X1; 2:00 rest - #215-#220-#225 - felt ok, just not sure if I'm hitting the position though.
C1. Powell raises, 3 x 10/side, 30X0; :30 between, :30 rest #15s - no issues with this weight
C1. Tripod headstand hold, 3 x :30; :30 rest - not quite as smooth today as I was hoping for, but still able to get into the position.
6 sets:
:15 Assault Bike high effort (12+ cals, 1200+ watts)
1:45 Assault Bike very easy spin (100 watts)
This one is what it is!
Sunday, August 9, 2015
Saturday, August 8, 2015
FST grinding through an 15:00 partner workout! Strength: A. RDL 3x6-8 @ 3011 B. Clean Pull Clusters 3x 1.1.1 C. TGU 3x 2:side - light/moderate MetCon: AMRAP 15:00 in Ted of 3 Partner 1: 14 calories #AirDyne Partner 2: max effort KBS Partner 3: rest Way to keep pushing each other! @kaylacarl00 @thebarbellbearclaw @ericarhea78 @jdm87c
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Saturday August 8th, 2015
A. Squat snatch, build quickly to a 80-90% 1RM and accumulate 3 singles @ #175 - not the prettiest, I need to get better in the bottom and improve my overhead mobility. I'll try to post the video to my YouTube channel later.
B. Snatch pulls, 6 x 1 @ 205; :90 rest - ehhh...
C. Handstand push-ups, 10 x 3 unbroken & smooth,; begin a set every :60 - I think these are improving, they feel good, just not quick with these.
Then 6 rounds for time:
4 muscle-ups (4s, and 3-1 on Rd 6, no Fs)
20 wall balls, 20 to 10'(20, 12-8(4), 11-9)
9:17 - didn't fail any MUs, but still breaking on the kip. I think the dip kip is improving. I should be under 9:00 on this and probably closer to 8:00. I really rested between movements.
3 rounds not for time:
10 light Trap 3, 30X0
6 unweighted glute-ham raises, 20X1
THe GHR were new, I hope I was set up correctly and had the tempo right. I had a bit of pressure on my right knee during this movement so I may need to adjust the placement a bit.
Friday, August 7, 2015
Picked up a new piece of training equipment yesterday! #CrossFit #ghd #rtg16
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Thursday, August 6, 2015
Thursday August 6th, 2015
I needed that Mr. Miyagi treatment from Jason the hit that last clean...tough session for me today. Too many misses at #225 on the cleans. Thought about a belt, and stayed away from it for now.
A. Squat clean, accumulate 3 single @ 225; rest as needed - 1-1-bunch of misses - 1 - first 1 felt solid, and then I couldn't get my elbows through or I was catching on my toes. Lots of mobility work is needed to improve this. Stayed with the no equipment, still not sure if I sure equip up to hit some bigger weight or continued to build a better base...
B. 1 & 1/4 front squat, 4-4-4; 3:00 rest - #215-#220-#225(3) - couldn't get that #225 out of the hole for rep 4, felt like I lost my core stability and then dumped it.
C. 2 push presses + 2 split jerks, 5 x 1 ; 2:00 rest - #170-#175-#175-#180-#180 - these felt ok, still a bit chest up, and I didn't feel like I was driving very far under the bar on the split.
Then AMRAP 10:00 @ 80%:
8 CTB pull-ups
12 box jump-overs w/step-down, 24"
8 ring push-ups
36 double-unders
4 rounds and 3 DUs shy of 5. All CTB unbroken!!! Those felt very good today. I felt like I was able to get a better/more efficient kip. I tried to focus on keeping my legs together and not breaking.
+ 3 sets: :60 row @ 97% 6:30 walk rest
These were a total mess today!
1-1:30 - 333 meters
1-1:32 - 325 meters
3-1:33 - 321 meters
I felt like :30ish was all I had today and would fall off after that point. My legs felt very fatigued for these today. I have actually been off the bike since Monday, so I thought they would feel a bit fresher, but I may have been taxed a bit from the work leading up to this point.
A. Squat clean, accumulate 3 single @ 225; rest as needed - 1-1-bunch of misses - 1 - first 1 felt solid, and then I couldn't get my elbows through or I was catching on my toes. Lots of mobility work is needed to improve this. Stayed with the no equipment, still not sure if I sure equip up to hit some bigger weight or continued to build a better base...
B. 1 & 1/4 front squat, 4-4-4; 3:00 rest - #215-#220-#225(3) - couldn't get that #225 out of the hole for rep 4, felt like I lost my core stability and then dumped it.
C. 2 push presses + 2 split jerks, 5 x 1 ; 2:00 rest - #170-#175-#175-#180-#180 - these felt ok, still a bit chest up, and I didn't feel like I was driving very far under the bar on the split.
Then AMRAP 10:00 @ 80%:
8 CTB pull-ups
12 box jump-overs w/step-down, 24"
8 ring push-ups
36 double-unders
4 rounds and 3 DUs shy of 5. All CTB unbroken!!! Those felt very good today. I felt like I was able to get a better/more efficient kip. I tried to focus on keeping my legs together and not breaking.
+ 3 sets: :60 row @ 97% 6:30 walk rest
These were a total mess today!
1-1:30 - 333 meters
1-1:32 - 325 meters
3-1:33 - 321 meters
I felt like :30ish was all I had today and would fall off after that point. My legs felt very fatigued for these today. I have actually been off the bike since Monday, so I thought they would feel a bit fresher, but I may have been taxed a bit from the work leading up to this point.
Wednesday, August 5, 2015
Wednesday: 45:00 @ very easy pace: 3/side KB windmill, #35(1), #44(1), #53(3), #60(1) 20 Assault Bike calories (2:30ish, sub-200 watts) 3 strict pull-ups right into :20 passive/relaxed hang from bar 750m row (sub 2:00 pace, sub 3:00 time) #CrossFit #crossfitmasters #cfmasters #rtg16
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Tuesday, August 4, 2015
Tuesday August 4th, 2015
A. Power snatch, build to touch-and-go 2RM - very ugly #170, the #165 was ok, still moving my feet too much I feel.
B. Single-leg Romanian deadlift, 4 x 4leg, 4010; :90 between legs - #125-#135-#140-#140 - felt ok.
Then AMRAP in 5:00:
1 muscle-up
1 power clean, 185
2 muscle-ups
2 power cleans, 185
3 muscle-ups
3 power cleans, 185
Finished 5 rounds and 5 MUs, went unbroken on the MUs in 3s, 2-2 in 4s, 2-2-1 in 5s. and 2-2-1-F in the 6s. Just couldn't get back to the Power Cleans! On a positive note, the power cleans felt solid, I may have been able to cycle slightly faster, not sure though, I did all in singles.
3 sets: 500m row @ 1:39.0-1:39.9/500m with 2:00 walk rest
1-1:39.4
2-1:39.3
3-1:39.8 - very tough, and took a bit to recover afterwards! THis one really jumped on my back, I wasn't sure my arms would work to hold onto the bar for the K2E in the next piece.
3 rounds:
7-10 strict knees-to-elbows
:30 front leaning rest on rings
:60 rest
Around :60 per round
B. Single-leg Romanian deadlift, 4 x 4leg, 4010; :90 between legs - #125-#135-#140-#140 - felt ok.
Then AMRAP in 5:00:
1 muscle-up
1 power clean, 185
2 muscle-ups
2 power cleans, 185
3 muscle-ups
3 power cleans, 185
Finished 5 rounds and 5 MUs, went unbroken on the MUs in 3s, 2-2 in 4s, 2-2-1 in 5s. and 2-2-1-F in the 6s. Just couldn't get back to the Power Cleans! On a positive note, the power cleans felt solid, I may have been able to cycle slightly faster, not sure though, I did all in singles.
3 sets: 500m row @ 1:39.0-1:39.9/500m with 2:00 walk rest
1-1:39.4
2-1:39.3
3-1:39.8 - very tough, and took a bit to recover afterwards! THis one really jumped on my back, I wasn't sure my arms would work to hold onto the bar for the K2E in the next piece.
3 rounds:
7-10 strict knees-to-elbows
:30 front leaning rest on rings
:60 rest
Around :60 per round
Monday, August 3, 2015
Monday: A. Back squat, 3 x 8, 31X1; 3:00 rest - #225-#235-#240 B1. Close-grip bench press, 3-2-1-1, 21X1; :60 rest hit #235 for the singles B2. Pendlay row, 4 x 3, 20X1; 2:00 rest #205-#210-#215 C. Powell raises, 1 x max/side @ 25, 30X0 - 3 on R&L D. Tripod headstand hold, 5 x :20; 1:10 rest - went better than expected, wasn't sure I could do it. Then 8 sets: :12 Assault Bike high effort(1200 watts, 10ish cals) 1:18 Assault Bike very easy spin #CrossFit #crossfitmasters #cfmasters #rtg16
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Saturday, August 1, 2015
Saturday: 08.01 A. Squat snatch, build to a heavy single for the day - #185 after a rough start to the session B. Snatch pull clusters, 5 x 1.1 @ starting @ 185 & adding 5/set; :10 between reps, :90 rest C. Handstand push-ups, 6 x 4(2 sets) and 3 (4 sets) begin a set every :60, first few sets felt better than they have in a while + 20 rounds for time: 1 muscle-up 5 wall balls, 20 to 10' 8:02, no fails, still breaking at knees, starting to kip out of the dip better. 3 rounds not for time: 4 moderate Trap 3, 40X0 #20 12 weighted hip extensions, 2011 #35 #CrossFit #cfmasters #crossfitmasters #rtg16
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