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Sunday, October 5, 2014
Saturday, October 4, 2014
Saturday October 4th, 2014
Saturday
Front Squat: 4-4-4 41X1 #205-#225-#225 - I probably should have pushed the weight a bit higher, but these felt pretty solid.
then 8 Sets:
Run 400 Meters
10 Push Press (#115 )
3 Muscle-Ups
Begin a set every 3:00 Scale as needed so you can finish the round in 2:30.
Finished all rounds under 2:30, scaled the run to 300 meters on rounds 6&7, back to 400 meters on round 8. This was tough! My splits were: 2:10, 2:12, 2:18, 2:25, 2:28 then 2:20, 2:25, 2:33 for the 8th (400 m). I started to feel fatigue in the push press around rep 8 for rounds 6, 7, and 8. I was able to hit the muscle ups unbroken with no fails, the final rep on rounds 6, 7, and 8 were slow to lockout. i needed this session to get me more comfortable to be uncomfortable! #crossfit
Front Squat: 4-4-4 41X1 #205-#225-#225 - I probably should have pushed the weight a bit higher, but these felt pretty solid.
then 8 Sets:
Run 400 Meters
10 Push Press (#115 )
3 Muscle-Ups
Begin a set every 3:00 Scale as needed so you can finish the round in 2:30.
Finished all rounds under 2:30, scaled the run to 300 meters on rounds 6&7, back to 400 meters on round 8. This was tough! My splits were: 2:10, 2:12, 2:18, 2:25, 2:28 then 2:20, 2:25, 2:33 for the 8th (400 m). I started to feel fatigue in the push press around rep 8 for rounds 6, 7, and 8. I was able to hit the muscle ups unbroken with no fails, the final rep on rounds 6, 7, and 8 were slow to lockout. i needed this session to get me more comfortable to be uncomfortable! #crossfit
Thursday, October 2, 2014
Thursday October 2nd, 2014
Today I turned 42 so was there a birthday WOD...nah just Thursday Training...
8:00 Amrap at 70%
1 clean and jerk @#185
1 rope climb
25m bear crawl
7 + 1 C&J - off all things the bear crawl felt awful!
Rest 5 minutes
8:00 Amrap at 80%
10 Box step ups 24"
10 hang snatch #65
30 DU
5 +20
Moved through these fairly well, the snatches and DUs were all unbroken.
Rest 5 Minutes
8:00 Amrap at 90%
150m Row
4 KB Thrusters #44
7 Strict Pull-ups
5 rounds +105m - felt ok, held the rows to low 1:40s, did strict pull-ups because our new rig isn't bolted down yet.
Rest 5 minutes
4 min amrap at games pace
7 HSPU
7 TTB
3 + 7 HSPU
still a mess on the HSPU, couldn't string more than 4 kipping together before falling off the wall.
8:00 Amrap at 70%
1 clean and jerk @#185
1 rope climb
25m bear crawl
7 + 1 C&J - off all things the bear crawl felt awful!
Rest 5 minutes
8:00 Amrap at 80%
10 Box step ups 24"
10 hang snatch #65
30 DU
5 +20
Moved through these fairly well, the snatches and DUs were all unbroken.
Rest 5 Minutes
8:00 Amrap at 90%
150m Row
4 KB Thrusters #44
7 Strict Pull-ups
5 rounds +105m - felt ok, held the rows to low 1:40s, did strict pull-ups because our new rig isn't bolted down yet.
Rest 5 minutes
4 min amrap at games pace
7 HSPU
7 TTB
3 + 7 HSPU
still a mess on the HSPU, couldn't string more than 4 kipping together before falling off the wall.
Wednesday, October 1, 2014
Wednesday: A. 8 x 1 push press, 1 push jerk, 1 split jerk. 2:00 rest #185-#185 -#190-#195-#195-#205-#205-#205 B. Clean Pulls,3 x 2 #255-#255-#275 then: 3 sets: 10 Deadlifts #225, 10 HSPU rest 2:00 HSPU are still a mess Then: 2 sets: 4 deadlifts #275, :20 AD 100% rest 3:15 #crossfit
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