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Monday, February 29, 2016
Monday! 2.29 Did some ugly snatching and then tried to retest 16.1...quads were not happy about that. I shut it down after a few rounds, was still on pace for 9ish, but couldn't maintain the lunges, was hoping they'd feel better once I got going, but that didn't happen...not real happy with myself on that one...#crossfit #crossfitmasters #crosfitopen2016
Sunday, February 28, 2016
61 degrees so you know we had to get out on the trails this morning! #getoutside #bike #mountainbike #crossfit #16.1recovery
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Saturday, February 27, 2016
Friday, February 26, 2016
Thursday, February 25, 2016
Thursday: #gotime, well almost...trying to stay fresh. 02.25 A. 1 squat clean + 1 thruster, 5 x 1 light/moderate; begin a set every :60-#155 B. Muscle-ups, 1 x max (-3) stopped at 5 + For time @ 97%: 21 handstand push-ups(11-5-5) 15 Assault BIke calories 9 power cleans, 165(singles) 2:26 + 10:00 rest + 3 rounds @ high effort: 9 CTB pull-ups(9-9-(3-2-4) 9 thrusters, 100(unbroken) 2:25...CTB are still a mess...very very inefficient...not good... Had trouble getting motivated this morning...felt ok when I started... + 10:00 mobility work of choice #crossfit #crossfitmasters #rtg16
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Wednesday, February 24, 2016
Tuesday, February 23, 2016
60 degrees...February...had to get out on the trail! #getoutside #bike #mountainbike #crossfit
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Tuesday: 02.23 A. Power clean & jerk clusters, 3 x 1.1.1 light/moderate -; :05 between singles; 2:00 rest - #165-#175-#185 + 3 sets: 12 touch-and-go muscle or power snatches, 75 :60 rest - :22 - :20 - :20 + 3 sets even: 36 double-unders 21 row calories 9 deadlifts, 205 2:00 walk rest 1:30 1:38 1:32 + 10:00 Assault Bike @ Z1 Felt solid today #crossfit #crosfitopen2016 #crossfitmasters #rtg16
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Monday, February 22, 2016
Monday February 22nd, 2016
Felt solid today... 02.22
A. Back squat, build quickly to a moderate, fast single - #305 (no sleeves, no oly shoes, no belt)
+ 5:00 pistol & kipping handstand push-up practice - small sets, no fatigue - left leg is good for pistols, right not so much, tried a free standing HSPU, pushed the abmat out of the way and those mats are a bit hard on the noggin...
For 24:00:
1st: 1 bar muscle-up + 2 CTB pull-ups + 3 toes-to-bar - no misses
2nd: 10 wall balls, 20 to 10 - :12
3rd: :40 Assault Bike @ 90% aerobic - held HR to 150ish, around 500 watts, 12-13 calories
These movements felt smooth today. I was happy with the bar complex, much more comfortable than a couple of Saturdays ago. The wall balls were solid. I used the HRM on the Assault Bike and kept the HR between 150-160, which was around 500 watts. I felt ready to go after that pace on the bike.
Four days to the Open and I feel pretty solid. It'll be interesting to see where 16.1 takes us! I'd prefer something in the 20:00 range with the Ass Bike, Ring Muscle Ups, and a moderate barbell...but that's just me!
+ 5:00-10:00 mobility/stability work of choice
A. Back squat, build quickly to a moderate, fast single - #305 (no sleeves, no oly shoes, no belt)
+ 5:00 pistol & kipping handstand push-up practice - small sets, no fatigue - left leg is good for pistols, right not so much, tried a free standing HSPU, pushed the abmat out of the way and those mats are a bit hard on the noggin...
For 24:00:
1st: 1 bar muscle-up + 2 CTB pull-ups + 3 toes-to-bar - no misses
2nd: 10 wall balls, 20 to 10 - :12
3rd: :40 Assault Bike @ 90% aerobic - held HR to 150ish, around 500 watts, 12-13 calories
These movements felt smooth today. I was happy with the bar complex, much more comfortable than a couple of Saturdays ago. The wall balls were solid. I used the HRM on the Assault Bike and kept the HR between 150-160, which was around 500 watts. I felt ready to go after that pace on the bike.
Four days to the Open and I feel pretty solid. It'll be interesting to see where 16.1 takes us! I'd prefer something in the 20:00 range with the Ass Bike, Ring Muscle Ups, and a moderate barbell...but that's just me!
+ 5:00-10:00 mobility/stability work of choice
Sunday, February 21, 2016
You can put these guys on bikes, but you can't keep them from checking out cars...#bike #getoutside
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Saturday, February 20, 2016
Saturday February 20th, 2016
02.20
A. Front squat, 6 x 3 @ 60% 1RM; 10X1; begin a set every :60 #185
then
Every :60 for 5:00:
3 kipping handstand push-ups + 3 CTB pull-ups
then
15:00 @ 90%: 10 muscle-ups(6-4) 30 overhead squats, 115(15-7-8) 50 bar-facing burpees 6:34 build to a moderate squat clean in remaining time - #245
then For calories: :60 Assault Bike @ 97%
30 calories for me and I was Ok with that. I held the wattage below 1000 for it. My boy Doug hit 46, he can produce some power!
+ 10:00 mobility of choice
A. Front squat, 6 x 3 @ 60% 1RM; 10X1; begin a set every :60 #185
then
Every :60 for 5:00:
3 kipping handstand push-ups + 3 CTB pull-ups
then
15:00 @ 90%: 10 muscle-ups(6-4) 30 overhead squats, 115(15-7-8) 50 bar-facing burpees 6:34 build to a moderate squat clean in remaining time - #245
then For calories: :60 Assault Bike @ 97%
30 calories for me and I was Ok with that. I held the wattage below 1000 for it. My boy Doug hit 46, he can produce some power!
+ 10:00 mobility of choice
Thursday, February 18, 2016
Thursday February 18th, 2016
: 02.18 A. Overhead squat, build to a tough (definitely not max) single from the ground - #225 - I was happy with this, I felt it was a solid weight and rep for me from the ground
B. Muscle-ups, 2 x max (-2); 2:00 rest 6 each time, played it safe - would like to be around 10+ with a few reps left, but I'm not back to that yet...
+ For 20:00: 1-5: 6-9 handstand push-ups (9-9-9-6-6) 6-10: 9 toes-to-bar 11-15: 9 thrusters, 100 16-20: :30 Assault Bike @ high aerobic effort(11 calories)
this kicked by tail a bit. The HSPU were good on the first 3 rounds, but then it went south...only hit 6. The TTB felt solid, and thrusters are always nasty. The assault bike was tough today...
1 Week til the Open...not sure how I'll stack up this year...but the work has been done and I'll push it as far as I can...
B. Muscle-ups, 2 x max (-2); 2:00 rest 6 each time, played it safe - would like to be around 10+ with a few reps left, but I'm not back to that yet...
+ For 20:00: 1-5: 6-9 handstand push-ups (9-9-9-6-6) 6-10: 9 toes-to-bar 11-15: 9 thrusters, 100 16-20: :30 Assault Bike @ high aerobic effort(11 calories)
this kicked by tail a bit. The HSPU were good on the first 3 rounds, but then it went south...only hit 6. The TTB felt solid, and thrusters are always nasty. The assault bike was tough today...
1 Week til the Open...not sure how I'll stack up this year...but the work has been done and I'll push it as far as I can...
...and the aftermath of an EMOM that "doesn't look too bad on paper"... #toast #crossfit #crossfitmasters
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Wednesday, February 17, 2016
Wednesday: 02.17 30:00 Assault Bike @ Z1, off every 5:00 for 8 fast alternating box step-up/step-downs @ 24 + 20 double-unders (:35) Finished with 9 miles, 230+ calories, held the heart rate around 130, and spun along at 225ish watts, tried to focus on breathing and flushing the system today... + 15:00 mobility work of choice - focused on the shoulders and hips 8 days to #gotime #crosfitopen2016 #crossfit #crossfitmasters #rtg16
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Tuesday, February 16, 2016
Tuesday February 16th, 2016
:02.16
A. Power clean & jerk clusters, 3 x 1.1.1.1.1 light/moderate - more about getting in crisp movement across all 15 reps; :05 between singles; 2:00 rest - #135-#155-#165
then 3 sets @ 97%: 7 deadlifts, 185 7 bar-facing burpees 7 row calories 4:00 walk rest
:40 :39 :36 - these felt good, like I was able to move smoothly, felt fully recovered when the next set began,
+ 10:00 Assault Bike @ Z1 - held heart rate to 130-120
This session felt fairly easy and smooth, definitely not a beat down!
The Open is 9 days away, and I feel pretty good overall, no major aches or pains. I need to make sure to get in some foam rolling and mobility work along with making sure the nutrition is good.
Monday, February 15, 2016
Monday: 02.15 A. Back squat, 3-2-1 tough but not maximal, 20X1; 3:00 rest #305-#315-#325 B. Strict pronated CTB pull-up, build quickly to a heavy single - #60 + AMRAP in 6:00: 50 wall balls, 20 to 10'(unbroken) 40 CTB pull-ups(45, cause math...) 30 Assault Bike calories Through 22 calories, probably could have finished it if not for the extra pull-ups... + 3 rounds easy cool-down: 50 double-unders(unbroken) 2/side moderate Turkish get-ups #crossfit #crossfitmasters #rtg16
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Sunday, February 14, 2016
Just a by chilly on the ride today...#ohiowx #getoutside #bike #crossfit
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Saturday, February 13, 2016
Saturday February 13th, 2012
Worked out at Red Iron Strength and Conditioning this morning...
A. Front squat, build quickly to a moderate/tough single, no grinding reps - #275 - not bad, but not quite as snappy as I wanted...
B. Muscle-ups, 8 sets x 3 unbroken; begin a set every :60 - no issues, felt solid, still breaking in the arch position...
+
AMRAP in 5:00 of [4 squat clean @ 135 + 6 handstand push-ups + 8 box step-up/step-downs @ 24] 4 + 5 - good push by Jake on this piece today, he got me on the squat cleans when I went to singles in the 4th round...should have pushed it a bit more! No failed HSPUs though and not shoulder issues with them...
4:00 rest
3:00 to build to a tough (not max) hang power snatch triple - opened at 135 then hit #155 - really wanted 165, but was ready to go for that one at the end..
2:00 rest :60 max toes-to-bar - 25...not good today, shoulder felt a bit dicey on these today, also didn't pack the Natural Grips and held a bit back to keep from tearing...
+ 10:00 mobility of choice
A. Front squat, build quickly to a moderate/tough single, no grinding reps - #275 - not bad, but not quite as snappy as I wanted...
B. Muscle-ups, 8 sets x 3 unbroken; begin a set every :60 - no issues, felt solid, still breaking in the arch position...
+
AMRAP in 5:00 of [4 squat clean @ 135 + 6 handstand push-ups + 8 box step-up/step-downs @ 24] 4 + 5 - good push by Jake on this piece today, he got me on the squat cleans when I went to singles in the 4th round...should have pushed it a bit more! No failed HSPUs though and not shoulder issues with them...
4:00 rest
3:00 to build to a tough (not max) hang power snatch triple - opened at 135 then hit #155 - really wanted 165, but was ready to go for that one at the end..
2:00 rest :60 max toes-to-bar - 25...not good today, shoulder felt a bit dicey on these today, also didn't pack the Natural Grips and held a bit back to keep from tearing...
+ 10:00 mobility of choice
Thursday, February 11, 2016
We never know what we are going to get into on these bike rides.... #hellcat #getoutside #oatmeal #crossfit
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Thursday February 11th, 2016
: Felt like it was a solid day...
02.11 A. Overhead squat, 2-2-2, 20X1; 2:00 rest - #215 - #225 - #230(PR for the double)
B. 1-arm DB rows, 2 x max reps/side @ a heavy weight you think will give you around 10 solid reps on the first set, then stay at that weight for the next; :45 between arms - hit #70, felt good, may have been able to get the 80 for this, but my next jump would have been 88...
+ For time:
20 ground-to-overhead, 165
1:51 - this was spicy...jerks were bad toward the end
+ For :90 for 5 sets: 9 CTB pull-ups + 9 thrusters, 95 - ran out of space to record most of this one...
All between :40-:47...I am terrible at CTB right now...no flow and really dropped off at the end...
+ 10:00 Assault Bike @ 90% aerobic Held the HR in the 150s, ended w: 100 calories
02.11 A. Overhead squat, 2-2-2, 20X1; 2:00 rest - #215 - #225 - #230(PR for the double)
B. 1-arm DB rows, 2 x max reps/side @ a heavy weight you think will give you around 10 solid reps on the first set, then stay at that weight for the next; :45 between arms - hit #70, felt good, may have been able to get the 80 for this, but my next jump would have been 88...
+ For time:
20 ground-to-overhead, 165
1:51 - this was spicy...jerks were bad toward the end
+ For :90 for 5 sets: 9 CTB pull-ups + 9 thrusters, 95 - ran out of space to record most of this one...
All between :40-:47...I am terrible at CTB right now...no flow and really dropped off at the end...
+ 10:00 Assault Bike @ 90% aerobic Held the HR in the 150s, ended w: 100 calories
Wednesday, February 10, 2016
Tuesday, February 9, 2016
Tuesday February 9th, 2016
: 02.09
A. Power clean, build quickly to a heavy single for the day - #245 - these felt ok, still jumping a bit wide, and with slow elbows, but the pull feels solid.
B. Clean-grip deadlift, build quickly to a moderate touch-and-go set of 5-7 - stop before things slow down at all - #275(7) - #305(5) - the 275 felt good, the grip started to give way on rep 4 for the 305...
+ 5 sets @ 97%:
3 power snatches, 115
5 power cleans, 115
7 burpees
9 row calories
4:00
walk rest
:52-:52-:53-:53-:50
this was much more pleasant than the Assault Bike intervals...I felt I cycled them pretty well, had a little breakdown on the technique...
then 5:00 Assault Bike @ Z1
A. Power clean, build quickly to a heavy single for the day - #245 - these felt ok, still jumping a bit wide, and with slow elbows, but the pull feels solid.
B. Clean-grip deadlift, build quickly to a moderate touch-and-go set of 5-7 - stop before things slow down at all - #275(7) - #305(5) - the 275 felt good, the grip started to give way on rep 4 for the 305...
+ 5 sets @ 97%:
3 power snatches, 115
5 power cleans, 115
7 burpees
9 row calories
4:00
walk rest
:52-:52-:53-:53-:50
this was much more pleasant than the Assault Bike intervals...I felt I cycled them pretty well, had a little breakdown on the technique...
then 5:00 Assault Bike @ Z1
Monday, February 8, 2016
Monday February 8th, 2016
02.08
A. 1 & 1/4 back squat, 3-3-3; 3:00 rest 275-295-305
B. Strict pronated CTB pull-up, 3 x 2-3, 21X0; 2:00 rest
then AMRAP in 8:00 @ 95%:
4 ring muscle-ups(all unbroken)
6 thrusters, 135 (all unbroken)
8 Assault Bike calories (300ish watts)
4 + 7 + 3 rounds - I felt I did ok on this piece, was able to cycle all of the MUs unbroken, kept it to just under 2:00 per round, the thrusters were ok, found a pace that wasn't awful on them, and tried not to blow up on the Assault Bike.
easy cool-down:
50 double-unders (unbroken in all 3 sets)
15-20m/side 1-arm DB overhead carry, #55
15-20m/side 1-arm Farmer's walk #70
A. 1 & 1/4 back squat, 3-3-3; 3:00 rest 275-295-305
B. Strict pronated CTB pull-up, 3 x 2-3, 21X0; 2:00 rest
then AMRAP in 8:00 @ 95%:
4 ring muscle-ups(all unbroken)
6 thrusters, 135 (all unbroken)
8 Assault Bike calories (300ish watts)
4 + 7 + 3 rounds - I felt I did ok on this piece, was able to cycle all of the MUs unbroken, kept it to just under 2:00 per round, the thrusters were ok, found a pace that wasn't awful on them, and tried not to blow up on the Assault Bike.
easy cool-down:
50 double-unders (unbroken in all 3 sets)
15-20m/side 1-arm DB overhead carry, #55
15-20m/side 1-arm Farmer's walk #70
Sunday, February 7, 2016
A bit muddy, but great to be back on the trails! #getoutside #bike #crossfit
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Saturday, February 6, 2016
Saturday: 02.06 thorough warm-up as if this was an Open test + 5:00 to build to a tough (not max) snatch - #185 5:00 rest 5:00 @ 95% of [1 bar muscle-up + 2 CTB pull-ups + 3 toes-to-bar + 4 squat clean @ 135] 5 rounds and terrible BMUs... 5:00 rest 5:00 to build to a tough (not max) clean - #2558 + 3 rounds not for time, just want to get in the work: 10-15 handstand push-ups - reps according to shoulder feel hit 12...mostly kipping with a few strict 30 row calories 1200-1300 cal/hour #crossfit #crossfitmasters #rtg16
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Friday, February 5, 2016
Working on that shoulder health this AM! #crossfit #crossfitmasters #oldshoulders
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Thursday, February 4, 2016
Thursday February 4th, 2016
Tough session for me today...
02.04
A. Thruster, 3-3-3 from rack; 2:00 rest - #185...felt weak and I have a terrible front rack position, I really need to get ahead on some front rack mobility...
B. Pendlay rows, 3-3-3, no tempo but ensure elbows high @ top; :90 rest #210
then
For reps: 2:00 cleans (any variation), 165 - 28, disappointing should've gotten to 30, all power, mostly singles, I think the bad front rack is putting some extra pressure on the injured shoulder in the movement...
+ :30 rest
2:00 ring muscle-ups - 10(3-2-2-2-1-Fail)...failed 11, had 7 in the first minute...not where I want/need to be
+
For 2:00 for 5 sets: 10 CTB pull-ups + 10 overhead squats, 95 All around :40-:45, first two sets were unbroken on CTB, then it got ugly real fast...not confident in the shoulder for these yet. All OHS were unbroken.
+
5 sets:
:20 med ball over the shoulders, 100(6)
:20 burpees(7)
:20 Assault Bike @ 90% aerobic(6 cals)
:60 rest
Not sure, felt like I should be able to move faster, but I stop short as I don't think there was enough time for that extra rep...
02.04
A. Thruster, 3-3-3 from rack; 2:00 rest - #185...felt weak and I have a terrible front rack position, I really need to get ahead on some front rack mobility...
B. Pendlay rows, 3-3-3, no tempo but ensure elbows high @ top; :90 rest #210
then
For reps: 2:00 cleans (any variation), 165 - 28, disappointing should've gotten to 30, all power, mostly singles, I think the bad front rack is putting some extra pressure on the injured shoulder in the movement...
+ :30 rest
2:00 ring muscle-ups - 10(3-2-2-2-1-Fail)...failed 11, had 7 in the first minute...not where I want/need to be
+
For 2:00 for 5 sets: 10 CTB pull-ups + 10 overhead squats, 95 All around :40-:45, first two sets were unbroken on CTB, then it got ugly real fast...not confident in the shoulder for these yet. All OHS were unbroken.
+
5 sets:
:20 med ball over the shoulders, 100(6)
:20 burpees(7)
:20 Assault Bike @ 90% aerobic(6 cals)
:60 rest
Not sure, felt like I should be able to move faster, but I stop short as I don't think there was enough time for that extra rep...
Wednesday, February 3, 2016
Wednesday: 30:00 Z1 on the @assaultairbike - off every 5:00 for 10 Bo step-ups/step-downs 24" - just under 200 calories, 8-9 miles, 200ish watts and held the heart rate in the 120s Then 15:00 of mobility work- worked in the front rack position and the ankles #crossfit #crossfitmasters #rtg16 #activerecovery
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Tuesday, February 2, 2016
Tuesday February 2nd, 2016
: 02.02
A. Power clean, build quickly to a moderate touch-and-go double - #215 -felt solid
B. Hang power snatch, 15 x 1 @ 60-65% 1RM; begin a rep every :20 - #135...felt better this week
then 4 sets:
9 handstand push-ups (all unbroken)
36 row calories
12 deadlifts, 185
2:30 walk rest
2:20
2:15
2:34
2:36
rows fell off on the last two rounds...
then 2 sets: :45 Assault Bike sprint 5:15 rest 18 calories and 600ish watts
I felt like this was a solid training day.
A. Power clean, build quickly to a moderate touch-and-go double - #215 -felt solid
B. Hang power snatch, 15 x 1 @ 60-65% 1RM; begin a rep every :20 - #135...felt better this week
then 4 sets:
9 handstand push-ups (all unbroken)
36 row calories
12 deadlifts, 185
2:30 walk rest
2:20
2:15
2:34
2:36
rows fell off on the last two rounds...
then 2 sets: :45 Assault Bike sprint 5:15 rest 18 calories and 600ish watts
I felt like this was a solid training day.
Monday, February 1, 2016
February 1st...47 degrees...I'll take it! #ohiowx #getoutside #bike #crossfit
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Monday: 02.01 A. 1 & 1/4 back squat, 5-5-5; 3:00 rest 255-265-275 B. Strict supinated CTB pull-up, 2-2-1-1, 21X0; 2:00 rest + For time: 7 muscle-ups(unbroken) 20m heavy grind sled drag(205) 150 double-unders(93-27-30) 20m heavy grind sled drag(205) 7 muscle-ups(3-2-2) 4:15 + 3 rounds easy cool-down: 15 Assault Bike calories 20m/side 1-arm DB overhead carry, light & perfect! #40 20m/side 1-arm Farmer's walk - #70 #crossfit #crossfitmasters #rtg16
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