Saturday Part 2: For 18:00: Evens: 5 kipping handstand push-ups Odds: 5 CTB pull-ups w/regular kip These felt solid! + 3 rounds not for time, just chip away steadily and avoid any tough breathing: 45 double-unders 25 unbroken wall balls, 20 to 10 10 unweighted glute-ham raises Under 9:00, sub-30 for DUs, :45 for the WB #crossfitmasters #crossfit #rtg16

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Saturday Part 1: 10.31 A. Squat snatch, build to a heavy single in only 3 attempts above 135 165 175(miss) 180(miss) Couldn't get into a good position, pulling under, hip were high and shoulders forward on the catch B. Squat clean & split jerk, build to a heavy single in only 3 attempts above 185 215 225 miss - felt off on transition to jerk 225 #crossfit #crossfitmasters

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Thursday October 29th, 2015

10.29
A. Squat clean, build quickly to a single @ 205

B. Squat cleans, 3 x :30 @ 155; 2:30 rest - 9 reps each set

C. Butterfly CTB pull-up, 5:00-8:00 practice - somewhat better, still pulling into the bar though and messing up the rhythm...

then
4 sets for sustainable reps:
3:00 of
[2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70]

:60 rest, pick up where you left off

2+ rounds each 3:00, finished with 10+6 reps

then
3 sets
400m run @ high aerobic effort
:90 walk rest
1:25
1:24
1:27

Fell off on the last one...this was tough for me, I don't like to run! Haha 

Wednesday October 28th, 2015

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3-5 rounds, easy pace
30 calories @assaultairbike (sub3:00)
750m row (1:55 pace)
6 alt Turkish Get-Ups #35
:15/side single arm hang (these felt tough today)

Went for 3 rounds, stopped because I could feel my lungs getting irritated...hopefully those meds will clear up that bronchitis...I don't like being sick! #crossfit #crossfitmasters #rtg16

Tuesday 151027

I

Tuesday: 

A. Hang power snatch, build to a 5RM - couldn't get under the 5th rep at #150... 

B. Clean pulls, 5 x 1 @ 255; begin a set every :75 - ehhh...always feel my tech is off when I do these

Then

3 rounds for even times: 

12 ground-to-overhead, 135 - smooth over fast, no need to touch-and-go these right now 

12 bar-facing burpees 

12 toes-to-bar 

2:00 walk rest 

1-2:00 

2-2:11 

3-2:32- felt apart and lungs didn't want to work... 

Then

 3 sets: :20 row @ 97% effort 

3:20 rest 

1-1:25.4 - 117 meters 

2- 1:24.0 - 119 meters 

3- 1:22.4 - 121 meters

I went to the Jackson Urgent Care afterwards and found out I have bronchitis...so a Z-Pack and some prednisone for me...may have been affecting the training a bit today...

Awesome evening to hit a quick #trail ride at Bob Evans Farms on the fat bikes! #mountainbike #bikeride #getoutside #useyourfitness #crossfit

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Monday October 26th, 2015

Had the coffee...then did some squats to start it off right!

A. Back squat clusters, 4 x 1.1.1 moderate/tough, 20X1; :10 between singles, 2:00 rest -#295-#305-#305 - these felt solid, although rep three felt tough!

B1. Weighted supinated CTB pull-up, 3 x 3-4, 21X0; :90 rest -#44-#49-#53 - these were ok...

B2. Behind-the-neck shoulder press, 2-2-2, 21X1; :90 rest -#125-#135-#135 - these felt pretty good on the last set

C. Offset carries (1-arm overhead carry #70 + 1-arm Farmer's walk #88), 2 x 20m/side; :90 between sides - not as tough as I thought, I may need to up the weight!

+ 5 sets:

:60 max distance handstand walk(30' each time)
:60 Assault Bike @ 90% aerobic(18 cal, .4 miles)
:60 walk rest

Saturday: 10.24 A. Squat snatch, build to a heavy (not max) single - #185 B. Squat clean & jerk, build to a heavy single - #225 + For 16:00: Evens: 5 kipping handstand push-ups Odds: 5 CTB pull-ups + 3 rounds: 40 double-unders :30 rest 20 unbroken wall balls, 20 to 10 :30 rest 5-10 unweighted glute-ham raises :30 rest #crossfit #crossfitmasters #rtg16

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Sophomores are ready for the pep rally! #gameface #jhs

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Beautiful evening playing in the woods! Loved being back on that #singlespeed and the Bob Evans trails are so choice right now... #ride #bike #1gear #29sngl #getoutside #useyourfitness #crossfit

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Thursday October 22nd, 2015

A. Squat cleans, 3 x :30 @ 135; 2:30 rest
9-10-10, probably wasn't quite primed for that first set, strange that I could hit 7-8 at 185, but only 10 on this one...

B. CTB pull-ups, 8 x 5 unbroken; begin a set every :45 - tried some butterflies...ehhh, no rhythm on those...I really want to be able to string those smoothly!

+ 10:00 @ 70% - keep it easy:
4 handstand push-ups
8 kettlebell swings, 70
32 double-unders

6 + 4 HSPU, all HSPU strict except for the last 5...

+
800m easy run cool-down
sub 4:00

Wodaplooza Wrap-Up
I ended up in the 60s, which was an improvement each week from my 90+ after week one. I looked back over my scores and placing from the events, and from what I can tell I was 11 pounds on the snatch event (#176) and 31 reps on the HSPU-CTB Pull-Up Couplet (6 HSPU-9 CTB-16 HSPU) away from placing in the top 35 to move on to Miami. Overall, it is a bit disappointing finish, I really thought I'd be able to qualify. The programming didn't exactly favor me, but I want to progress to the point where it doesn't matter and I can be competitive. I really struggled with the gymnastic couplet, I thought I'd be able to perform better on it, but I have trouble stringing the higher reps of those movements together. I knew the strength biased events would be tough for me and I hit about what I expected. I was pleased with a 6th place on the chipper, which was able being able to endure the suffering, which I seem to be able to do. Overall, I definitely see the work I need to do between now and the open!

Wednesday: A bit of active recovery... 3 rounds easy pace 3:00 @assaultairbike (30 cals, 1.0 mile) 3:00 row (55 cals, 800m) Then 20 alternating Turkish Get-Ups (light, #35) Then 15:00 mobility #crossfit #crossfitmasters #rtg16

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Tuesday: Find he'd up the @thewodapalooza today...some ups and downs with this test...felt good about 3 of the 6 events, other were a good test of my weaknesses...learn and move forward from here... A. Build to a single squat snatch at 80%-90% - hit #175 and stopped @thewodapalooza event 6 AMRAP 6:00 2 MUs 2 Dquat Snatches #135 Increase by 2 reps each round 43, through the 8s and 3 MUs Then 3 rounds NFT-easy pace 5 wall walks 500m row #crossfit #crossfitmasters #wzamiami #rtg16

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Monday! Bit of an deload... A. Back squat clusters, 3 x 1.1.1.1.1 moderate 20X1; :10 between singles, 2:00 rest - #255-#255-#260 B1. Weighted supinated CTB pull-up, 1-1-1, 31X0; :90 rest -#53-#62-#67 B2. Behind-the-neck shoulder press, 3 x 2-3, 31X1; :90 rest -#115-#125-#130-these felt solid today + 5 sets: :30 tripod headstand hold ✅ :60 Assault Bike @ 90% aerobic (over 70RPM-20+ cals) :60 walk rest Felt good today #crossfit #crossfitmasters #rtg16

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While the jingle jangle was interesting as we rode, never had anything like this happen before...of course some would tell me that is way too many gears anyway! #bikeproblems #bike #rider

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Saturday: @thewodapalooza 5 - 5:00 to make 5 clean and jerks for max load: 226-231-231-231-236 - 1155, not great but solid for me. Rest as needed then @thewodapalooza #6 AMRAP 6:00 2 muscle ups 2 squat snatches #135 Increase by 2 reps every round. Made it through the 8s. Failed the snatch too many times... #crossfit #crossfitmasters #rtg16 #wzamiami

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Thursday: 10.15 A. Squat clean & split jerk, build quickly to a tough (not max) single for the day #235 B. Squat clean & split jerk, accumulate 4-6 singles @ 85-90% of A; rest as needed to ensure crisp reps -#205(2)-#210(2)-#215(2) C. Front squat, 1-1-1, 20X1; 2:30 rest - #265-#280-#300(video - PR!) + 6:00 @ 80%: 4 muscle-ups 5 power cleans, 155 6 bar-facing burpees 4 rounds 1 MU + 800m easy run cool-down - slow!! #crossfit #crossfitmasters #rtg16

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Wednesday...active recovery and skill work: 3 rounds, easy pace 3:00 @assaultairbike - 1 mile/25 cals 3:00 Row - 750m/50 cals 3:00 handstand walk - 45'...ish in 15' pieces 15:00 mobility, barefoot squat/pistol position/lay focus...some flossing to loosen up the knee #crossfit #crossfitmasters #rtg16

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Tuesday: 10.13 A. Power snatch clusters, 5 x 1.1 @ 70-75% 1RM; :10 between singles, 2:00 rest all at #145, felt solid + Wodapalooza HSPU/CTB re-do - humbling...I know how to suffer, but I can't move well enough for these...two weaknesses of mine In a couplet...learn and move forward... + 3 rounds easy cool-down: 500m row 6 alternating Turkish get-ups, light #crossfit #crossfitmasters #Wodapalooza #wza #rtg16

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and that pretty much sums up the @thewodapalooza chipper workout...ouch...toast... #crossfit #crossfitmasters #rtg16 #wza #Wodapalooza

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I guess the solution for my legs feeling like trash for the past few days was to go to Scioto Trail and ride most of the trail climbs...they actually feel better than when I started! Crazy! #getoutside #useyourfitness #bike #crossfit

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Joe making to the top of the Stewart Lake climb at Scioto Trail...reminds me of those Tuesday:Thursday shop rides with @oljubal and they JNOD crew! #tbt #jnod #goldenera #bikeride #bike

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Love when these show up! #yourgearhasarrived #rurogue @roguefitness

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Thursday October 8th, 2015

10.08
A. Squat clean & split jerk, build quickly to a tough (not max) single for the day #225 - little sketchy on the jerk so I stopped here.

B. Squat clean & split jerk, accumulate 5 singles @ 90% of A; rest as needed to ensure crisp reps - #205 - these felt better as I accumulated reps.

C. Front squat, 2-2-2, 20X1; 2:30 rest #255/#265/#270 - these were tough on me today...legs are still smoked from Tuesday and my left knee is feeling a bit off...

+
10:00 @ 80%:
30 double-unders (unbroken except for round 2)
6 kipping handstand push-ups (unbroken)
3 muscle-ups (unbroken)
3 med ball over shoulders #150 (sweaty hands on rd 4 and it slipped out)

5 plus 17 DUs - overal I felt like I maintained a good pace on this one.

+ 6 sets:
200m run @ 90% aerobic
:30 walk rest All :45 or under

I've been a bit behind in my blogging this week. I was a bit disappointed by my showing in the openers of the Wodapalooza, and feeling some fatigue from the weekend I think. I felt like I got back on track a bit today though. 

Great day at the @ENERGY Science Alliance in Piketon today! #jhs

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Wednesday: 10.07 3 rounds easy: 3:00 Assault Bike 3:00 row 3:00 handstand walk practice + 15:00 mobility work of choice Needed this to get back from this weekends comp and the @thewodapalooza week 1...and feeling so fresh with that newness from @cleansnatchsoap #limetime #crossfitmasters #crossfit #rtg16

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Some days you get humbled... 10.06 A. 3-position snatch (floor, below knees, above knees), build to a max in 3:00 after a full warm-up #165 B. Front squat, build very quickly to a moderate but fast single + Wodapalooza thruster/double-under event - made it through 6 thrusters at 175... + 2000m row cool-down, keep it very easy somewhere shy of 10:00 #crossfit #crossfitmasters #rtg16 #wzamiami #Wodapalooza

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Fat Bike test ride this morning! Success! Looking forward to that option this winter! Also ran into some hunters with Mountain Feist dogs, very cool. #getoutside #useyourfitness #bike #fatbike #crossfit

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Hmmm...that's certainly a way to make a thruster-sled push couplet worse...stalling the pizza truck during the workout...mmmm pizza! Haha. Seriously though @friendshipcrossfit knows how to run a great comp! #crossfit #crossfitmasters

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Mean mugging before the finals with @thebarbellbearclaw and @annettelong42 ! Thanks for the support today! #crossfit

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A little mobility session to work out the kinks this morning! Being the old man that I am... #crossfit #crossfitmasters #fcfmasters #rtg16

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Thursday October 1st, 2015

A video posted by thadhaines (@thadhaines) on Oct 1, 2015 at 3:38am PDT

 Felt a bit fatigued today...I'm not sure I am getting enough out of my warm-up...need to be more focused and get ready...
A. Squat clean & split jerk, build quickly to a single @ 80-85% 1RM - #215 - positions felt better, but everything felt a bit heavy today

B. Front squat, build quickly to a tough double - #245(hips were tight today) - took #265 off the rack and didn't feel it going down for a double so I reracked it...not sure about this one today...

+ 5-4-3-2-1 @ high effort:
Muscle-ups(all unbroken)
Strict handstand push-ups(ugly after the 1st 5)
Thrusters, 100 med ball(unbroken, but these are awful, just sayin)

5:54...slow HSPU - disappointed by the HSPU...I couldn't cycle them quickly and was at singles for 4 onward...really thought I'd get this one unbroken for the HSPU.


800m easy jog 4:00ish #crossfit #crossfitmasters #fcfmasters #rtg16

Thursday: Felt a bit fatigued today... A. Squat clean & split jerk, build quickly to a single @ 80-85% 1RM - #215 B. Front squat, build quickly to a tough double - #245(hips were tight today) + 5-4-3-2-1 @ high effort: Muscle-ups(all unbroken) Strict handstand push-ups(ugly after the 1st 5) Thrusters, 100 med ball(these are awful, just sayin) 5:54...slow HSPU + 800m easy jog 4:00ish #crossfit #crossfitmasters #fcfmasters #rtg16

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