Barbells and Bikes: October 2015

Thursday, October 29, 2015

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 28, 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, October 27, 2015

Tuesday 151027

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...

Monday, October 26, 2015

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

Thursday, October 22, 2015

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!

Thursday, October 8, 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.