Barbells and Bikes: September 2015

Wednesday, September 30, 2015

Nice 18 miles on this fall evening! #bike #bikeride #getoutside

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Wednesday: 5 sets :60 @assaultairbike 392-409 watts :60 easy Assault Bike 10:00 handstand walk practice - went ok, no breakthrough yet... 15:00 mobility - working bottom of squat and shoulders #crossfit #crossfitmasters #fcfmasters #rtg16

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Tuesday, September 29, 2015

Tuesday...played with that "Separator" event from @friendshipcrossfit comp... 09.29 A. Power snatch clusters, 3 x 1.1 @ 70-75% 1RM; :10 between singles, 2:00 rest - #145 B. Single-leg deadlift (not Romanian - start on floor), 2 x 2-3/leg, 31X0; :90 between legs #145-#155 + 8:00 @ 80% - just want to feel it out: 10 cleans, start @ 115 & add 20 each round 10 toes-to-bar 30 double-unders 1 rep at #195 + 1 set: :60 row @ 97% - right at 1:30, fell off a bit sun :20...333 meters #crossfit #crossfitmasters #fcfmasters #rtg16

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Monday, September 28, 2015

Monday September, 28th 2015

09.28

A. Back squat, build quickly to a single @ 80-90% 1RM - #135-#185-#225-#275-#310 - no sleeves, belt or Oly shoes

B1. Weighted supinated CTB pull-ups, 2-1-1, 31X0; :90 rest -#53-#62-#70

B2. Behind-the-neck shoulder press, 3 x 3-4, 31X1; :90 rest #120-#125-#130(3) - these are feeling better

C. Powell raise, 2 x 4-6/side, 30X0; :60 between sides #20

then

10:00 very easy:
max unbroken handstand walk
20 Assault Bike calories

4 rounds and around 30'...longest was 14'

A video posted by thadhaines (@thadhaines) on Sep 28, 2015 at 3:54am PDT

Sunday, September 27, 2015

Nice ride on this cool September morning...#bike #getoutside #mountainbike #useyourfitness #crossfit

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Saturday, September 26, 2015

Saturday...a little prep wok for the @friendshipcrossfit master's comp next weekend: 09.26 A. Hang squat snatch, build quickly to a tough (not max) single - #175, felt solid B. Snatch pulls, 1-1-1 @ 195; 60 rest - went ok C. CTB pull-ups, 3 x10 unbroken - went ok, still not where I want to be with these + 3 sets for even times: 10 med ball thrusters, #100 100' sled push, #100 2:00 walk rest All 3 were sub 1:15... That was bad...odd object thrusters buried me...just tried to keep from smashing the med ball in my face, and it was tough with the hand position to get my head through! rest as needed + For reps: near-max unbroken kettlebell swings, #62 , stopping before anything gets ugly - hit 40 and probably could have gone to 50 this morning :20 rest :60 row hard (not max) - 1:42...300ish meters #crossfit #crossfitmasters #fcfmasters

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Friday, September 25, 2015

That brought the suck...and now I want one...tested out some of the @friendshipcrossfit masters comp Workouts at @pskc_crossfit Thanks for having me Dale! #crossfit #fcfmasters #howispendarestday

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Thursday, September 24, 2015

Thursday: Rough session today, felt off and moved like dirt... 09.24 A. Squat clean & split jerk, build quickly to a heavy (not max) single #225 in 3 lifts (#185-#215-#225)- transition from clean to jerk position for hands felt off B. Front squat, 3-3-3, 20X1; 2:30 rest + #255-#265-#270(2) 8:00 @ 85%: 9 kipping handstand push-ups 12 thrusters, 95 15 CTB pull-ups 2 + 10 thrusters - huge disappointment for me on this one - I was terrible in this...couldn't cycle the CTB at all and thrusters got progressively worse...but KHSPU felt ok though + 5 sets: 200m run @ 90% aerobic :45 walk rest All under :45 #crossfit #crossfitmasters #fcfmasters #rtg16

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Wednesday, September 23, 2015

Wednesday: 10 sets :60 @assaultairbike @ 372-409 watts :60 easy AB 230 calories total 10:00 handstand walk practice - 15' 2 times!!! Not far for some, but miles to me! I may have gotten a bit excited... 10:00 mobility work...bottom of squat (barefoot) - this is goat work for me... #crossfit #crossfitmasters #cfmasters #rtg16

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Tuesday, September 22, 2015

Tuesday September 22nd, 2015

09.22

A. Power snatch clusters, 4 x 1.1.1 @ 68-73% 1RM; :10 between singles, 2:00 rest - #135 - #140 - #140 - #145 - these felt a lot better than last week...still some early bend on the pull though...

B. Single-leg deadlift (not Romanian - start on floor), 3 x 3-4/leg, 31X0; :90 between legs - #140 - still not sure if I'm getting these quite right, this is a tough movement for me...really tests my balance...

+ 5 sets for even times:
3 muscle-ups
10 burpees
3 muscle-ups
10 kettlebell swings, 70
2:00 walk rest

This was tough, the second sets of muscle ups really challenged me today and found me wanting. I was able to go unbroken on all of the first sets and made it through 3 for unbroken on all. On set 4 I went 2-1 on the second set of MUs and on the 5th I went 1-2. I felt very loose and sloppy on the second sets.

+
3 sets:
:45 row @ 97%
5:35 rest

1:32.2 - 244 meters
1:31.4 - 246 meters
1:33.3 - 240 meters

I broke on these today, couldn't susutain any type of good pace. I was unable to get below 1:28 to start on these. This is well off my pace from July 16th (1:26-1:27 and over 250m). Not sure what happened to me today...I suppose it's due to beginning these very soon (less than 5:00 after the previous work), when in July it was after a more moderate EMOM session...but that feels like a bit of a cop out to me...really felt bad on these today...

Monday, September 21, 2015

Monday September 21st, 2015

09.21
A. Back squat, 2-2-1-1 building to a tough rep, 20X1; 3:00 rest - #275-#305-#315-#335 (97% of my current max of #345) - solid, but a bit slow out of the hole on the #335

B1. Weighted supinated CTB pull-ups, 3 x 2-3, 31X0; :90 rest -#44-#44-#53

B2. Behind-the-neck shoulder press, 3 x 4-5, 31X1; :90 rest - #115-#120-#120 last rep got a bit standing bench pressy...

C. Powell raise, 2 x 8/side, 30X0; :60 between sides -#20

+ 10:00 @ 80%:
14 alternating shoulder taps
21 Assault Bike calories

4 plus 14 calories - I'm never as vertical as I feel on the shoulder taps, I need to push my head through the get more vertical!

Sunday, September 20, 2015

Awesome ride today at STSF with Joe...saw some interesting sites and climbed just of 3K feet...love it! #getoutside #useyourfitness #bike #mountainbike #crossfit

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We don't know what we're getting into today...but we will press on...#bikeride #bike

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Saturday, September 19, 2015

Tried to be less broken in the muscle ups today...wanna be like @colinpgeraghty and then @powermonkeyfitness boys... #crossfit

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Saturday: 09.19 A. Hang squat snatch, build to a 2RM - #180 B. Snatch pulls, 1-1-1-1 @ 215; 2:00 rest + For time @ 95% - get a good feel for it but not all-out: 400m row 30 overhead squats, 75 20 bar-facing burpees 3:39 (row at 1:40ish) + 3 rounds not for time: 5 muscle-ups 5 strict handstand push-ups 5 kipping handstand push-ups 5-10 DB weighted glute-ham raises, 20X1 ✅ #crossfit #crossfitmasters #cfmasters #rtg16

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Thursday, September 17, 2015

Great throwback ride at Bob Evans Farms! Great memories of a lot of rides and riders at that place! Started talking about all the bikes we've ridden down there too...blog post coming in that one! #getoutside #useyourfitness #bikeride #bike #crossfit

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Thursday: Some hits...some misses... 09.17 A. Front squat, build to a max for the day - #285-missed #300 B. Split jerk, build to a max for the day - #235-missed #245 + 10:00 @ high effort: 3 squat cleans, 155 6 kipping handstand push-ups 9 CTB pull-ups 27 double-unders 5 + 15 (6 CTB) + 3 sets: 300m run @ 90% aerobic :60 walk rest All around 1:20 today...slow! #crossfit #cfmasters #crossfitmasters #rtg16

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Wednesday, September 16, 2015

Wednesday: 09.16 10 sets: :60 Assault Bike @ 350-400 watts :60 Assault Bike easy Held between 372-409, totaled 223 calories, usually around 3 in the easy piece + 10:00 handstand walk practice - getting better, definitely seeing some unbalanced parts when I'm inverted. + 10:00 mobility work: worked barefoot bottom of squat holds, supported holds, goblet pieces. Also worked in shoulder, Lars, and thoracic rotations #crossfit #crossfitmasters #cfmasters #rtg16

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Tuesday, September 15, 2015

Great to get out in the bike to enjoy this great weather tonight! #getoutside #useyourfitness #crossfit #bikeride #bike

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Tuesday: 09.15 A. Power snatch clusters, 3 x 1.1.1.1.1 @ 65-70% 1RM; :10 between singles, 2:00 rest -#125-#130-#135 B. Single-leg deadlift (not Romanian - start on floor), 3 x 4-6/leg, 31X0; :90 between legs - #125-#125-#135 + 7 sets for even times: 4 muscle-ups 6 burpees 8 kettlebell swings, 70 :60 walk rest All muscle ups unbroken, all between :44-:48 + 2-3 attempts: best row pace in 5 pulls without falling off the seat - didn't fall off...1:18 - didn't feel it today + 3 sets: :40 row @ 97% 5:20 rest 1:291(223m) 1:28.8(225m) 1:28.1(227m) Felt sluggish on these today #crossfit #crossfitmasters #cfmasters #rtg16

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Monday, September 14, 2015

Monday September 14th, 2015

09.14
A. Back squat, 4 x 2-3, 20X1; 3:00 rest - #285-#295-#305-#315(2) - these felt solid, wore the sleeves, belt and Oly shoes today.

B1. Weighted supinated CTB pull-ups, 3 x 4, 31X0; :90 rest (#35) - these got tough on the 4th rep.

B2. Behind-the-neck shoulder press, 3 x 5-6, 31X1; :90 rest - #115(tough) - yep very humbling on this one!

C. Powell raise, 2 x 8/side, 30X0; :60 between sides - #20 - felt ok for 8 today.

10:00 @ 80%:
12 alternating shoulder taps
20 Assault Bike calories
4 rounds and 18 calories

took me around 1:20ish for the calories (held over 350 watts on it). I tried to be verticle on the shoulder tapes and had my hands around 8 inches from the wall.

Sunday, September 13, 2015

Nice 32 miler this AM! #bike #bikeride #ge #useyourfitness

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Saturday, September 12, 2015

Saturday: 09.12 A. 1 squat snatch + 1 hang squat snatch + 1 snatch balance + 1 overhead squat, 1-1-1-1-1 starting moderate and building to heavy; :90-2:00 rest - #165-missed at #170 hang B1. Snatch pulls, 1-1-1-1-1 @ 210; :30 rest B2. Strict handstand push-ups, 5 x :60 (accumulate quality reps here in small sets); 2:00 rest - mostly 2s with 7-8/:69 + For time: 9 muscle-ups (unbroken) 21 thrusters, 95 15 CTB pull-ups (5-5-5) 15 thrusters, 115 21 pull-ups 9 thrusters, 135 7:35, thrusters kicked my tail! + 3 rounds not for time: 10-15 moderate bent-over thumbs-down DB rear delt raises #15s 4-8 DB weighted glute-ham raises, 20X1 #15-20 #crossfit #crossfitmasters #cfmasters

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Thursday, September 10, 2015

Thursday September 10th, 2015

09.10

A. Squat clean gauntlet, 1 every :60 starting @ 165 & adding 10 every :60 - hit #255 - missed #265 - I feel like I'm getting closer, still need a better front rack (gotta work on those lats!). I did wear Oly shoes and a belt(235 onward).

B. Front squat, 2-2-2, 20X1; 3:00 rest #265-#255-#260 - these were tough after the clean gauntlet, had to drop the weight a bit after I really struggled with getting the second rep of #265 out of the hole...

C. Split jerks, 2-2-1-1 build so only last set is heavy; 2:00 rest #185-#205-#215-#225 - felt ok with these, but need to push under into a bit longer split.

+
10:00 & 80%:
5 kipping handstand push-ups (all unbroken)
10 CTB pull-ups
50 double-unders

4 and all but 8 DUs, CTB were a total mess... they felt good a couple of weeks ago, but I'm out of sync on them now...and my DUs were ugly, most broke in 3 sets, with only 1 set unbroken (round 4)...

2 sets: 400m run @ 90% aerobic
:90 walk rest 1:40(slow) runs...didn't feel these today!

Wednesday, September 9, 2015

Great training session with this crew tonight! EMOM 15 1s-5 touch and go power cleans 2s-:30 singles or double under practice 3s- 5-8 unbroken wall balls Then 2 sets (2:00 rest between sets) 10 calories #AirDyne 10 burpees 10 kettle bell swings #RISC

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Wednesday: 09.09 10 sets: :30 Assault Bike @ 90% aerobic :30 Assault Bike @ 50% + 10:00 Assault calories @ 90% effort 165 calories + 15:00 handstand walk practice & mobility work of choice Worked some barefoot squat therapy - assisted. Go let and wall...need to add a bit of the wall every day! Handstand walk feels just out of reach, I can start to feel it, and then just not quit sure how to get there...just out of reach but getting closer! #crossfit #crossfitmasters #cfmasters #rtg16

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Tuesday, September 8, 2015

Not there yet, but I think we'll be ready to slang some weight around tomorrow...#gainingonit #itscoming

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Tuesday September 8th, 2015

A video posted by thadhaines (@thadhaines) on Sep 8, 2015 at 4:03am PDT

Sometimes the training goes off the rails... this was a day I felt fortunate to be able to train, I was off, I'm tired, my sleep and nutrition has not been on point. My left knee is a bit swollen and achy. I was also coughing up a bunch of crud throughout the training this morning. I've falling behind the curve on those as I get my new gym ready...

09.08
A. Power snatch, build to a 1RM - #180 (may be a PR on the power version). I felt better on the #180 than the #175, I still keep jumping my right leg out to the side, instead of catching in a good/solid power position. That position looks better at #135, but still need to get more solid in positions.

B. Single-leg deadlift (not Romanian - start on floor), 3 x 6-8/leg, 31X0; :90 between legs - #95-very tough! I'm not sure if I was doing these correct, felt like I was, but video looked like an RDL from the floor...

+
5 sets for even times:
5 muscle-ups
7 burpees
9 kettlebell swings, 70
:90 walk rest
:56-:55-:55-:56-57 - all Muscle Ups Unbroken! I am still strict pressing out of the bottom of the turn-over, but I was glad to hit them without breaking today! I thought my arms very straigth on the KBS, but they looked a bit bendy on video.

1 attempt: best row pace in 5 pulls (recommend damper @ 10 and long, very aggressive pulls right from the start) - 1:20 - fell off the tower on stroke 4...didn't retest...

+ 3 sets: :35 row @ 97% 4:55 rest

All 1:28.8 and 197 meters - off today...felt a bit fried at this point and was just trying to survive this piece today...

Only a little bit more to do on the gym then I'll be back to a more normal routine...the place has come a long way!

Monday, September 7, 2015

Monday! A pot of coffee and squats starts it off right! A1. Back squat, 3 x 3-4, 20X1; :90 rest - #275-#275-#290(3) - Oly and Belt in the last two to see how it felt... A2. Weighted supinated CTB pull-ups, 3 x 4, 31X0; :90 rest - #35 B. Close-grip bench press, build to a max - #235 C. Powell raise, 2 x 10-12/side, 30X0; :60 between sides - #15 MetCon: 5 sets: :60 Assault Bike @ 90% aerobic (19 calories) :20 handstand hold facing wall w/hands 6-8" from wall :60 walk rest #crossfit #cfmasters #crossfitmasters #rtg16 @savage_barbell

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Saturday, September 5, 2015

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Thursday, September 3, 2015

I think I'll just lay right here...thanks for all the help tonight @kellidubdub @lindeystockmeister Seth and Joanie! #gainingonit

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Thursday September 3rd, 2015

09.03

A. Squat clean, 3 x max in :30 @ 185; 2:30 rest - 7 - 6(1fail) - 7 - these got tough as I progress through the :30, legs started to go! I had a fail on the 2nd round, but was able to finish with 6.

B. Front squat, 3-3-3, 20X1; 3:00 rest - #235-#255-#255(1) - spent from the squat cleans - disappointed that I failed that second rep at #255. Tough movement for me today! I say it was fatigue from the squat cleans....

C. Split jerks, 2-2-2-2 build so only last set is heavy; 2:00 rest - #185-#195-#205-#215 - everything felt pretty good and esay. I stopped at #215 because I hit them without any issues and needed to move on due to time this morning.

D. CTB pull-ups, 2 x max unbroken; 3:00 rest - 16-17 - I feel like my strength is there, but I'm too broken on rhythm and positions to keep cycling them efficiently. Still kippiing and no butterfly right now.

+ 3 rounds for time w/8:00 cap:
100 double-unders
10 overhead squats, 135
6:53

I think this is a workout where I should be able to be sub-6:00. I need to be smoother and therefore more efficient on the DUs, which would translate to being able to begin my OHS more quickly. I noticed there was some forearm pump starting during the second round. I was pleased that I was able to hit the OHS unbroken. They felt solid for doing them without OLy shoes. I was not quite confident enough to squat snatch the first rep today. These are tow of my favorites movements, so this was a fun one for me!

+ 10:00 easy jog or walk cool-down