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Friday, July 31, 2015
Thursday, July 30, 2015
Thursday July 30th, 2015
A. Squat clean, accumulate 3 single @ 215+; rest as needed - 3 at #215 and 1 at #225 - felt tough to pull under today, bottom catch position didn't feel quite right
B. 1 & 1/4 front squat, 5-5-5; 3:00 rest - #185-#195-#205(4) - these were very tough!
C. 1 shoulder press + 2 push presses + 1 split jerk, 5 x 1 moderate; 2:00 rest - #135-#145-#150-#150-#145 - couldn't press out #150 for the last set, so I dropped back to #145. Still tough, but felt a bit better than last week.
Then 10:00 @ 80%:
5 strict ring dips
5 box jumps w/step-down, 30"
10 CTB pull-ups, mandatory sets of 5 & 5 unbroken
100m shuttle run (2 x 25m out & back)
5 rounds and 9 reps - CTB were solid on the 1st and dropped off on the second, no rhythm.
then
3 sets:
:55 row @ 97%
6:05 walk rest
1-1:28.2 - 312 meters
2- 1:29.5 - 308 meters
3- 1:30.2 - 304 meters Fell off a bit on the last. Starts felt solid, I think I didn't givemyself the full 6:05 on the last set.
I'll put up full video later, but it hasn't beendownloaded form the GoPro yet.
Wednesday, July 29, 2015
Wednesday July 29th, 2015
45:00 - easy pace
4 KB windmills/side #35
30 cal Assault Bike (3:15-slightly fewer cals/same wattage as AirDyne)
3 strict pull-ups into :20 passive hang
750m row (slightly sub-3:00)
4 full rounds and through 200m on row
Tuesday, July 28, 2015
Great to be at Scioto Trail this morning for 15+ humid miles! #bike #getoutside #useyourfitness #crossfit #bikeride
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Tuesday July 28th, 2015
:A. Power snatch, build to touch-and-go 3RM - hit #165, which is what I hit last Tuesday for a single...
B. Single-leg Romanian deadlift, 3 x 4-6/leg, 4010; :90 between legs - #45s - R leg was a bit shaky compared to L
Then 9-7-5 for time: Muscle-ups )6-3,3-2-2,1-F-2-2) Heavy medball over the shoulder #150 7:00 - tough one! Tried to maintain a kip out of the dip on the MU, but very much a work in progress. Need to quite breaking at the knee as well.
Then 3 sets: 500m row @ 1:40.0-1:40.9/500m 2:00 walk rest
1-1:40.2
2-1:40.3
3-1:40.2
Felt solid, though the last one was tough.
Then 3 rounds:
10 toes-to-bar (:15)
:30 front leaning rest on rings
:60 rest
Felt pretty good about these.
Monday, July 27, 2015
Monday July 27th, 2015
A. Back squat, 4 x 2-3 -, 42X1; 3:00 rest - tried to hit better positions today #265-#270-#275-#280(2)
B1. Close-grip bench press, 4-3-2, 21X1; :60 rest -#205-#215-#225 - felt solid
B2. Pendlay row, 3 x 4, 20X1; 2:00 rest - #195-#205-#215
C. DB external rotations, 1 x max/side @ 25, 30X0 - R(10) and L(17) - very humid today, R arm slipped a bit which may have kept it lower. Upon recount from video it was 10 reps on the right, although it have been better on 9&10.
D. Tripod hold (head & hands on ground, knees on elbows - 4 x :60; :60 rest - easier than frog, back was not very vertical though
Then 12 sets:
:10 AirDyne @ high effort (1100 watts+)
:50 AirDyne very easy spin (100 watts)
Assault Air Bike is a bit different than AD. Calories were close, I need to investigate further to get a better comparison.
B1. Close-grip bench press, 4-3-2, 21X1; :60 rest -#205-#215-#225 - felt solid
B2. Pendlay row, 3 x 4, 20X1; 2:00 rest - #195-#205-#215
C. DB external rotations, 1 x max/side @ 25, 30X0 - R(10) and L(17) - very humid today, R arm slipped a bit which may have kept it lower. Upon recount from video it was 10 reps on the right, although it have been better on 9&10.
D. Tripod hold (head & hands on ground, knees on elbows - 4 x :60; :60 rest - easier than frog, back was not very vertical though
Then 12 sets:
:10 AirDyne @ high effort (1100 watts+)
:50 AirDyne very easy spin (100 watts)
Assault Air Bike is a bit different than AD. Calories were close, I need to investigate further to get a better comparison.
Sunday, July 26, 2015
FST capped off the weekend with a great effort tonight! A. 10 sets, begin a set very :90, climbing weight of 1 power clean, 1 hang clean +2 front squats B. Supine ring rows 3 x 8-10 C. Side planks 2 x :30-45/side rest 1:1 Then 3 rounds for reps 1:00 partner over burpees :30 rest 1:00 kettlebell swings :30 rest 1:00 walking lunges :30 rest @kaylacarl00 @quadjilla41 @thebarbellbearclaw @ericarhea78 @jdm87c
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Picked up an @assaultairbike for the box this weekend! Looking forward to giving it a spin in the AM! #crossfit
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#dirtintheknobs Great ride! #getoutside #useyourfitness #bike #crossfit
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Saturday, July 25, 2015
When 42 years you reach, warm up on the snatch quickly you do not! I think Yoda said that...tough one today, wasn't feeling it, but got in the work. A. Hang squat snatch, build to a moderate/tough single - #155, couldn't catch #165 B. Snatch pull clusters, 4 x 1.1.1 @ 195; :10 between reps, 2:00 rest C. Handstand push-ups, 5 x 3 unbroken; begin a set every :60 - didn't feel much of a drive today in these. + AMRAP in 10:00: 1 muscle-up 5 wall balls, 20 to 10' 15 unbroken double-unders 11 + 1 MU and 5 WB + 3 rounds not for time: 6 moderate Trap 3, 40X0 10 alternating pistols 10 weighted hip extensions, 2011 - still ugly! #crossfit #cfmasters #crossfitmasters #rtg16
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Thursday, July 23, 2015
Wednesday, July 22, 2015
Wednesday! Getting over the hump! 45:00 @ very easy pace: 3/side Turkish get-up + windmill, light/moderate & controlled - #35(2) -#44(3) 30 AirDyne calories :15-:20/side 1-arm passive/relaxed hang from bar - mostly :20, but a :15 on my Left 750m row 4 rounds + 6 TGU-WM +30 AD cal + :11hang each side #crossfit #cfmasters #crossfitmasters #rtg16
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Tuesday, July 21, 2015
Tuesday
A. Power snatch, build to a heavy single - #165-I struggle pulling under and catching high
B. DB death march, 3 x 20m #35; 2:00 rest
Then for time:
9 muscle-ups(6-2-F-1) (1:07)
18 medball over the shoulder (2:41)
27 ring dips (6-3s) (1:21)
5:08- I probably should've gone 5-4 on MUs, but I need to see where I fail on these. MBs were at #150 and felt a bit better than usual.
4 sets: 500m row @ 1:41.0-1:41.9/500m 2:00 walk rest
1-1:41.8
2-1:41.7
3-1:41.7
4-1:41.8 (this was a tough one!)
Not for time: :90 L-sit accumulation, goal is at least :10 at a time
6x :15 - these were ok. I did get a bit shaky near then end and my legs want to curl!
B. DB death march, 3 x 20m #35; 2:00 rest
Then for time:
9 muscle-ups(6-2-F-1) (1:07)
18 medball over the shoulder (2:41)
27 ring dips (6-3s) (1:21)
5:08- I probably should've gone 5-4 on MUs, but I need to see where I fail on these. MBs were at #150 and felt a bit better than usual.
4 sets: 500m row @ 1:41.0-1:41.9/500m 2:00 walk rest
1-1:41.8
2-1:41.7
3-1:41.7
4-1:41.8 (this was a tough one!)
Not for time: :90 L-sit accumulation, goal is at least :10 at a time
6x :15 - these were ok. I did get a bit shaky near then end and my legs want to curl!
Monday, July 20, 2015
Monday: 07.20 A. Back squat, 4 x 3-4, 42X1; 3:00 rest #260-#275-#280-#280(2) B1. Close-grip bench press, 6-4-2, 21X1; :60 rest - #190-#205-#215 B2. Pendlay row, 3 x 4-5, 20X1; 2:00 rest - #185-#195-#205(5) C. DB external rotations, build to a heavy 6-8/arm, 30X0 - #25(8) - didn't try the #30 D. Frog stand, 3 x max hold; rest as needed + :03-:17-:24- first one was a mess! 10 sets: :10 AirDyne @ high effort(650+watts) :50 AirDyne very easy spin (100ish watts) #crossfit #crossfitmasters #cfmasters #rtg16
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Sunday, July 19, 2015
Saturday, July 18, 2015
Saturday July 18th, 2015
07.18
5:00-8:00 handstand push-up practice, this went ok. Still tough for me.
A. Squat snatch, build to a moderate/tough single - worked up to #185 by #10s, had a couple of misses, but felt solid. I had Jason help me stretch my shoulder a bit on the #185 and was able to hit it. I need to invest more time on mobility.
B. 1 halting snatch-grip deadlift (pause just below the knees) + 1 snatch pull, 5 x 1 starting @ 195 and adding 5 each set; 2:00 rest -#195-#215
Then 5 sets for even times:
10 burpees
10 kettlebell swings, 70
40 double-unders
:90 walk rest
1:08-1:09-1:07-1:06-1:07
These went fairly well, the 1:09 I happened to step on my rope and knock it out of my hands to start. I did break at rep 5 on the last set of DUs, otherwise unbroken on them. I feel I can recover pretty well when I have some rest time between sets.
3 rounds not for time:
8 light Trap 3, 40X0 #10-#15
8 alternating pistols - tough for me! Especially R
8 weighted hip extensions, 2011
5:00-8:00 handstand push-up practice, this went ok. Still tough for me.
A. Squat snatch, build to a moderate/tough single - worked up to #185 by #10s, had a couple of misses, but felt solid. I had Jason help me stretch my shoulder a bit on the #185 and was able to hit it. I need to invest more time on mobility.
B. 1 halting snatch-grip deadlift (pause just below the knees) + 1 snatch pull, 5 x 1 starting @ 195 and adding 5 each set; 2:00 rest -#195-#215
Then 5 sets for even times:
10 burpees
10 kettlebell swings, 70
40 double-unders
:90 walk rest
1:08-1:09-1:07-1:06-1:07
These went fairly well, the 1:09 I happened to step on my rope and knock it out of my hands to start. I did break at rep 5 on the last set of DUs, otherwise unbroken on them. I feel I can recover pretty well when I have some rest time between sets.
3 rounds not for time:
8 light Trap 3, 40X0 #10-#15
8 alternating pistols - tough for me! Especially R
8 weighted hip extensions, 2011
Thursday, July 16, 2015
Thursday July 16th, 2015
:07.16
A. Squat clean, accumulate 5 crisp singles @ 205+ according to feel; rest as needed -
#205(2)-#210(2)-#215(1) - felt solid
B. Front squat, build quickly to a tough but crisp double - #255
C. Shoulder press, 3-2-1-1, 21X1; 2:00 rest + #150(3)-#155(2)-#160(1)-#165(1)
For 12:00:
Evens: 8 unbroken kipping CTB pull-ups
Odds: 6 moderate DB push presses -#55(2)-#65(4)
CTB felt very good today, still lost it before the 8th. Also I.m still breaking a bit at the knees.
3 sets: :45 row @ 97% 5:15 walk rest
1-1:26.2-261m
2-1:1:26.8-259m
3-1:27.5-257m - felt it slip around :25
overall these felt solid, I would like to have been able to keep them all in the 1:26s though.
A. Squat clean, accumulate 5 crisp singles @ 205+ according to feel; rest as needed -
#205(2)-#210(2)-#215(1) - felt solid
B. Front squat, build quickly to a tough but crisp double - #255
C. Shoulder press, 3-2-1-1, 21X1; 2:00 rest + #150(3)-#155(2)-#160(1)-#165(1)
For 12:00:
Evens: 8 unbroken kipping CTB pull-ups
Odds: 6 moderate DB push presses -#55(2)-#65(4)
CTB felt very good today, still lost it before the 8th. Also I.m still breaking a bit at the knees.
3 sets: :45 row @ 97% 5:15 walk rest
1-1:26.2-261m
2-1:1:26.8-259m
3-1:27.5-257m - felt it slip around :25
overall these felt solid, I would like to have been able to keep them all in the 1:26s though.
Wednesday, July 15, 2015
07.15 45:00 @ very easy pace: 2/side Turkish get-up + windmill, light/moderate & controlled (#35 for 2, then #44 for 3 rounds) 30 AirDyne calories (sub-3, 12 cal/ min) :10-:15/side 1-arm passive/relaxed hang from bar mostly 750m row (sub-3, 1:55 pace, felt easy) Finished 4 rounds and through 70m on the row. ✅ #CrossFit #Crossfitmasters #cfmasters #rttg16
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Tuesday, July 14, 2015
Tuesday July 14th, 2015
A. 1 hang power snatch from pause just above knees + 1 hang power snatch from pause below knees + 1 hang power snatch from pause @ mid-shins, 4 x 1 #135; :10 between singles, 2:00 rest - get better this week
B. DB death march, 3 x 15m #35; 2:00 rest - felt solid
then 3 rounds for reps:
:90 of [2 muscle-ups + 2 #150 medball over shoulder]
:90 walk rest
Total 24 reps, 2 full rounds each time then failing MUs.
This was disappointing, can't seem to find a kip out of the dip. On the 3rd set I felt like I had no idea how to do a MUS, out of sync and no power in the kip or pull.
Had :35+left each time
3 sets: 500m row @ 1:41.0-1:41.9/500m
2:00 walk rest
1-1:42.6 - coasted at the end since I went out fast
2-1:41.2 - felt good
3-1:41.2 - this one felt tough
Not for time:
:60 L-sit accumulation, goal is at least :10 at a time
(:21-:13-:11-15)
First set felt solid, and shaky at the end!
B. DB death march, 3 x 15m #35; 2:00 rest - felt solid
then 3 rounds for reps:
:90 of [2 muscle-ups + 2 #150 medball over shoulder]
:90 walk rest
Total 24 reps, 2 full rounds each time then failing MUs.
This was disappointing, can't seem to find a kip out of the dip. On the 3rd set I felt like I had no idea how to do a MUS, out of sync and no power in the kip or pull.
Had :35+left each time
3 sets: 500m row @ 1:41.0-1:41.9/500m
2:00 walk rest
1-1:42.6 - coasted at the end since I went out fast
2-1:41.2 - felt good
3-1:41.2 - this one felt tough
Not for time:
:60 L-sit accumulation, goal is at least :10 at a time
(:21-:13-:11-15)
First set felt solid, and shaky at the end!
Monday, July 13, 2015
Great ride at Scioto Trail this morning! Love the smells of the woods! #freshpinescent got in over 20 miles and over 2k of climbing...just drop in the bucket compared to Asheville this coming weekend! Right @scooterjavl ? #bikeride #getoutside #useyourfitness #CrossFit
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Monday! 07.13 A. Back squat, 3 x 4-6, 42X1; 3:00 rest #245-#255-#275(4) B1. Close-grip bench press, 7-5-3, 21X1; :60 rest - #185-#200-#210 B2. Pendlay row, 3 x 5-7, 20X1; 2:00 rest #185-#195-#205 C. DB external rotations, 3 x 4-6/arm, 30X0; :60 between sides -#20-#25-#25 Shoulders felt good today! D. Frog stand, 5 x :05-:10 hold; rest as needed Got to about :08 + 10:00 AirDyne @ Z1 #CrossFit #Crossfitmasters #rttg16
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Saturday, July 11, 2015
Someone got their first muscle up today! Nice work Matt! #CrossFit
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Saturday July 11th, 2016
07.11
A. 1 snatch balance + 1 overhead squat, build to a tough set - #185, which is the most I've hit in a snatch balance. Couldn't lock out under the #195.
B. 1 halting snatch-grip deadlift (pause just below the knees) + 1 snatch pull, 4 x 1 starting @ 195 and adding 5 each set; 2:00 rest
The DL felt good, but I felt like I was not hitting good positions on the snatch pull.
C. Handstand push-up, 5:00-8:00 practice/tech, These were ok, probably hit somewhere around 20. Didn't grind, just went through some. Played with the hand positions a bit.
5 rounds for time:
10 burpees
12 unbroken kettlebell swings, 70
14 unbroken wall balls, 20 to 10'
9:20 - round splits were 1:30 - 1:38 - 1:46 - 2:10 - 2:11 - really fell off on round 4 and 5.
Ouch! Felt out of shape on this one!
3 rounds not for time:
8 light Trap 3, 30X0 - #20
8 hip extensions - #35
A. 1 snatch balance + 1 overhead squat, build to a tough set - #185, which is the most I've hit in a snatch balance. Couldn't lock out under the #195.
B. 1 halting snatch-grip deadlift (pause just below the knees) + 1 snatch pull, 4 x 1 starting @ 195 and adding 5 each set; 2:00 rest
The DL felt good, but I felt like I was not hitting good positions on the snatch pull.
C. Handstand push-up, 5:00-8:00 practice/tech, These were ok, probably hit somewhere around 20. Didn't grind, just went through some. Played with the hand positions a bit.
5 rounds for time:
10 burpees
12 unbroken kettlebell swings, 70
14 unbroken wall balls, 20 to 10'
9:20 - round splits were 1:30 - 1:38 - 1:46 - 2:10 - 2:11 - really fell off on round 4 and 5.
Ouch! Felt out of shape on this one!
3 rounds not for time:
8 light Trap 3, 30X0 - #20
8 hip extensions - #35
Friday, July 10, 2015
As if @niketraining @nike didn't have enough of my 💰anyway... Pic credit to @iamprojectx #CrossFit #jordan #banned
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Thursday, July 9, 2015
Thursday July 9th, 2015
: A. Squat clean gauntlet, 1 every :60 starting @ 155 & adding 10 every :60 -
finished at #225, disappointing- didn't feel it today, I was hoping for #245. Looking at the video, I had the pull high enough, I just could get the elbows through for the catch. I definitely need to find some things to work on the front rack mobility and positioning.
B. Front squat, build quickly to a tough but crisp triple - #235 No knee sleeves or Oly shoes though, not belt either
C. Shoulder press, 3-3-2-2, 21X1; 2:00 rest
#145-#150-#155-#160(1) - very backy on the initiation. I probably should start lighter and really dial in the positioning, letting the number ego take over.
For 10:00:
Evens: 8 unbroken kipping CTB pull-ups
Odds: 2-3/side 1-arm DB thrusters, #70
CTB - first two sets felt good, struggled with #8 on the last 3. i'm not in a groove for these. My technique is broken and rough.
SADB - felt good on the right, tougher on the left. Hip fatigue partially I think, I should have switched the order up to check that!
3 sets:
:40 row @ 97%
4:50 walk rest
1-1:28.1 - 228m
2-1:27.3 - 229m
3-1:26.2 - 232m
These felt pretty solid, not sure where I should exactly be on these though.
Wednesday, July 8, 2015
Got up to hang around today! Wednesday July 8th, 2015
: 45:00 @ very easy pace:
2/side Turkish get-up + windmill, light/moderate & controlled (#35)
30 AirDyne calories (2:30ish)
:10-:15/side 1-arm passive/relaxed hang from bar
750m row (sub 3:00 - just below a 2:00/500m pace)
Kept it at a conversational pace. The windmills were tricky, I've never done them before and the test my mobility!
2/side Turkish get-up + windmill, light/moderate & controlled (#35)
30 AirDyne calories (2:30ish)
:10-:15/side 1-arm passive/relaxed hang from bar
750m row (sub 3:00 - just below a 2:00/500m pace)
Kept it at a conversational pace. The windmills were tricky, I've never done them before and the test my mobility!
Tuesday, July 7, 2015
Picnic Point! #getoutside #useyourfitness #CrossFit #bike #bikeride
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Tuesday July 7th, 2015
A. Hang power snatch clusters from pause below knees, 4 x 1.1 @ 60-65% 1RM; :10 between singles, 2:00 rest (-#125-#135-#135-#135) felt solid
B. DB death march 3 x 10-12m l(#20-#25-#25) 2:00 rest
then 3 sets @ even pace:
3 muscle-ups
4 heavy med ball over shoulder
5 wall walks
2:00 walk rest
1-1:05
2-1:02
3-1:00
then 3 sets: 500m row @ 1:42.0-1:42.9/500m
2:00 walk rest
1-1:42.3
2-1:42.4
3-1:42.3
Not for time: :75/side star plank accumulation
My shoulders felt a bit sore form the CGBP yesterday, but wasn't an issue after warming up.
B. DB death march 3 x 10-12m l(#20-#25-#25) 2:00 rest
then 3 sets @ even pace:
3 muscle-ups
4 heavy med ball over shoulder
5 wall walks
2:00 walk rest
1-1:05
2-1:02
3-1:00
then 3 sets: 500m row @ 1:42.0-1:42.9/500m
2:00 walk rest
1-1:42.3
2-1:42.4
3-1:42.3
Not for time: :75/side star plank accumulation
My shoulders felt a bit sore form the CGBP yesterday, but wasn't an issue after warming up.
Monday, July 6, 2015
Got Monday started right! A. Back squat, 3 x 6, 42X1; 3:00 rest (#245-#245-#255) - no wraps, no Oly shoes B1. Close-grip bench press, 8-6-4, 21X1; :60 rest (#185-#195-#205(3) B2. Pendlay row, 3 x 7-10, 20X1; 2:00 rest (#135-#155-#185) could start to feel that I was pulling more with right arm C. DB external rotations, 3 x 8/arm, 30X0; :60 between sides (#15-#20) D. Front leaning rest on rings w/palm forward, 3 x :60; :60 rest + 10:00 AirDyne @ Z1 Felt good to be in the home box! #CrossFit #Crossfitmasters #rttg16
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Sunday, July 5, 2015
Back on that bike at Scioto Trail! #getoutside #useyourfitness #mountainbike #ride #CrossFit
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Friday, July 3, 2015
Last vacation breakfast pic. Miller's Guild. #farmtotable eggs. Bacon. Potatoes(w/ cumin) and kale. Awesome!
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It's Friday! Last vacation workout before heading back to the OH! Hit up @crossfitbelltown again, thanks for hospitality Kendra! A. Back squat, build to a tough set of 7-10, 42X1 Worked up to #245 for 7, endurance wasn't there today! For 10:00: Evens: 100m row hard (:16-:17) Odds: 10 fast hand-release push-ups (:12) + For 10:00: Evens: :10/side 1-arm passive hang from bar (R easier than L) Odds: :30 front leaning rest on ground #CrossFit #Crossfitmasters #rttg16
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Thursday, July 2, 2015
Thursday: Dropped into @crossfitbelltown for some trading, very cool place! A. Squat snatch, 10:00 tech/speed work - don't exceed 135 - felt slow getting under the bar, and soft in the catch B. 1 halting snatch-grip deadlift (pause just below knees) + 1 snatch pull, 3 x 1 @ 200; 2:00 rest Then 5:00 @ 90% 3 muscle-ups 12 box jump w/step-down @ 24 5 full rounds 3:00 rest 5:00 @ 90% of [3 wall walks + 12 kettlebell swings @ 70] 3 rounds + 3 wall walks + 2 rounds not for time: 10 light Trap 3, 30X0 10 weighted hip extensions #25 10 alternating pistols 👍🏼 Definitely feeling a bit out of shape #CrossFit #Crossfitmasters #rttg16
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Wednesday, July 1, 2015
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