Thursday...last workout of #2015... 12.31 A. Thruster, 2-2-2-2-2; :90-2:00 rest - most at #185, a messy one at #190, and a miss at 190 B. 1-arm DB rows, 3 x 3-4/arm, 10X0; :60 between arms #100 + For time - against a 10:00 cap 30 front squats, 135 30 shoulder-to-overhead, 135 30 power cleans, 135 perform 5 CTB pull-ups @ the start of every :60, beginning the workout with them 8:53 - the STO was the worst part, was happy with the CTB and the shoulder...unbroken til my last 2 sets then went to singles + Not for time: 1 mile @assaultairbike needed this to flush the system and get the pump out of my arms... On to #2016! #crossfit #crossfitmasters #rtg16

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Wednesday: #activerecovery 15:00 @assaultairbike Z1 (102 calls, 160 watts, 114 HR) Then 20 tough but steady Turkish Get-Ups (#62) and because I can't count I did 22... Then 15:00 of mobility work #crossfit #crossfitmasters #rtg16

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Tuesday: 12.29 A. Snatch pull clusters, 3 x 1.1.1 @ 205; :10 between singles, 2:00 rest ✅ B1. Power clean, 3-3-3 touch-and-go; :90 rest-hit #225! B2. Weighted ring dip, 3 x 3-4, 20X1; :90 rest - #62 + 3 sets for even times: 5 wall walks 10 deadlifts, 275 15 hand-release push-ups 20 alternating box step-up/step-downs, 24 2:30 walk rest 2:02-2:03-1:58 + 3 sets: :15 Assault Bike @ 97% 3:15 walk rest 11 calories #crossfit #crossfitmasters #rtg16

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Monday: 12.28 A. Back squat, 2-2-2-2 still loaded according to knee feel, 40X1; 3:00 rest. - finished at #315 B. Rope climbs, 7 x 1 focusing on speed; begin a climb every :60 - :05/climb + 5:00 @ 90% of [15 wall balls @ 30 to 10 + 60 double-unders] - 3 + 25(10DUs) all unbroken 3:00 rest 5:00 @ 90% of [12 glute-ham sit-ups + 40m sled drag-#200] 3 + 5 3:00 rest For time: 50m medball carry, #150 500m row 50m medball carry, #150 2:52(1:37 row) #crossfit #crossfitmasters #rtg16

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Saturday: A. Snatch, 10:00 light/moderate tech work - pick any variation that needs work - did some position work at #185, keeping I easy on the shoulder B1. 1-arm DB/KB overhead carry, 3 x 50m tough (according to shoulder); :30 between sides, :60 rest -70-70-88...88 was tough but no issues for the shoulder B2. Death march, 3 x 15m moderate; :60 rest - #35 + 3 rounds for even times: 30m tough Farmer's walk #100/hand 20 Assault Bike calories 30m tough Farmer's walk #100/hand 3:00 walk rest 1:34-1:38-1:34 + 5 sets: 500m row @ 85% effort (tough, sustainable across all sets) 2:00 rest 1:41.0-1:41.1-1:41.7-1:42.5-1:42.3 That was tough... #crossfit #crossfitmasters #rtg16

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Tis the season! #christmasvacation #classic #tradition

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...#christmas in Ohio...#ohiowx

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Thursday: 12.24 A. Thruster, build to a tough triple off the ground - worked up to #175, didn't push the shoulder in these B. 1-arm DB rows, 3 x 4-5/arm, 10X0; :60 between arms - #95 + 6 sets for even times: 5 Pendlay Rows 135 5 front squats, 135 5 shoulder-to-overhead, 135 5 power cleans, 135 :60 rest :48-:45:-:45-:45-:44-:43 + Not for time: 2 mile Assault Bike #crossfit #crossfitmasters #rtg16 #merrychristmas

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Ugly sweater party on The Hill tonight! #JHS #positive #uglysweater

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Wednesday: 12.23 4 rounds easy of: 40 Assault Bike calories(250-300 watts, sub 4:00) 40 row calories(1200-1300, sub2:00) 4 alternating Turkish get-ups-44(2)-53(2) 7:00ish rounds + 15:00 mobility work of choice #crossfit #crossfitmasters #rtg16

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Tuesday: 12.22 A. Power snatch, build quickly to a single @ 80-90% 1RM - did some snatch pulls up to #225 to give my shoulder a break from the turnover and catch, felt fine B1. 1 clean pull + 5 touch-and-go clean-grip deadlift, 3 x 1 starting @ 255 and adding 10 every set; :90 rest B2. Weighted ring dip, 3 x 4-6, 20X1; :90 rest, used #40 of chains, no issues with the shoulder on these + 6 sets for even times: 3 wall walks 10 row calories 10 hand-release push-ups 10 kettlebell swings, 53 :90 walk rest 1:30-1:28-1:24-1:22-1:22-1:21 No issues with the shoulder on these + 1 set: :60 row @ 97% effort 1:30-333m Felt better today, but not quite where I want it to be. #crossfit #crossfitmasters #rtg16

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Monday: A. Back squat, 3-3-3-3 still loaded according to knee feel, 40X1; 3:00 rest - #280, ehhh B. Weighted supinated CTB pull-up, 3 x 4-6, 21X0; 2:00 rest - subbed Pendlay Rows (205) + 6:00 @ 80% of [2 rope climbs + 10 wall balls @ 30 to 10 + 40 double-unders] 3 rounds 3:00 rest 6:00 @ 80% of [10 toes-to-bar (subbed GHD sit-ups) + 30m sled push (#222)] 3 + 10 GHD sit-ups 4 rounds 3:00 rest 6:00 @ 80% of [40m Farmer's walk @ 70/hand + :30 front leaning rest on rings + 20m medball carry @ 80-100] 4 rounds (for some reason I made the MedBall carry 30m...) Had to do some modifying because of the shoulder. Achy this AM... #crossfit #crossfitmasters #rtg16

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Saturday: Rough session today... A. Snatch, 10:00 light/moderate tech work - pick any variation that needs work - ugly and stiff this AM... + 1-2-3-4-5-4-3-2-1 for quality, not time: Unbroken muscle-ups, shoulder popped during the 4-3s on the way down the ladder... + 3 rounds for even times: 15 strict handstand push-ups 20 CTB pull-ups 25 Assault Bike calories 5:00 walk rest Had to cut out the HSPU & CTB due to shoulder, did some @assaultairbike 25 cal intervals...all in the :40s + 3 rounds not for time: 10m moderate DB death march 15 glute-ham sit-ups Finished, not issues with these... #crossfit #crossfitmasters #rtg16

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Awesome job by @JacksonBands for jazzing up lunch today! We have some truly talented and amazing students! #happyholidays #merrychristmas #positive

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OTW... #starwars #theforceawakens #stayontarget #ohyeah

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Thursday December 17, 2015

12.17
A. Split jerk, build quickly to a tough but crisp single for the day - #230

B. 1 clean thruster + 1 hang squat clean + 1 front squat, 6 x 1 moderate/tough; begin a set every :90 - built to #185, could feel the knee on these

then
5-4-3-2-1 for time:
Deadlifts, 275(UB)
Bar muscle-ups (5, 4, 1-F-1-F-F-1, 2, 1)

3:16...round of 3 BMU messed me up... deadlifts felt solid

5:00 rest

10-8-6-4-2 for time:

Alternating DB snatches, 60
CTB pull-ups (unbroken)
2:59

really felt the heart race and lungs get going on this one...not sure what a god time should be on either of these pieces...

then Not for time: 1000m row 

Wednesday: 12.16 15 sets: :30 Assault Bike @ 90% aerobic :30 Assault Bike @ 50% Pulled out the HRM strap and held it between 155-160, then would recover to high 120s to low 130s + 10:00 steady: alternating Turkish get-ups, moderate #44 + 15:00 mobility work of choice, hit the shoulder and foam rolled the legs today #crossfit #crossfitmasters #rtg16

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Tuesday December 15th, 2015

12.15

A. Power snatch, 2-2-2-2-2 touch-and-go moderate according to knee feel; begin a set every 2:00 - #165

B. Clean pulls, 6 x 1 @ 265; begin a set every :90

+ 5 sets for even times:
20 Assault Bike calories
5 burpees
10 hand-release push-ups
40 double-unders
2:30 walk rest

1:45-1:48-1:50-1:55-1:55 T

he @assaultairbike stole my souls on this one...and HR Push-Ups were a mess!

then 2 sets:
:50 row @ 97% effort
5:40 walk rest

1:32.5-1:33.4...this was real rough...didn't have it

Monday December 14th, 2015

:12.14

A. Back squat, 4-4-4 loaded according to knee feel, 40X1; 3:00 rest 225-255-255, didn't push the knee too much today, tried to hold tempo and positions

B. Weighted pronated CTB pull-up, build to a heavy single - 60...

C. Behind-the-neck push jerk, build to a heavy single #225, a bit sloppy though...

+ 10:00 @ 80% of
[9 toes-to-bar + 15 wall balls @ 20 to 10 + 21 row calories]

4 rounds + 9 TTB, held the rows around 1300 cal/hour

5:00 rest

10:00 @ 80% of
[25m Farmer's walk @ 70/hand + 25m tough sled push (202 sled-almost puke inducing...) + 25m bear crawl]

4 plus the farmers carry...sled pushes were real bad...

OT...Ironmen trying to pick up a hard Faith's road "W"!

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Saturday December 15th, 2015

12.12 - upper focus today with the gimpy knee/ossicle

A1. 1-arm DB row, 3 x 6/arm tough, 10X0; :30 between arms, :30 rest; 88 KB- probably needed90+ for these

A2. Handstand push-ups, 3 x max (-2) unbroken; :60 rest; 10 each set- cut it off at 10, no fails, definitely has a couple more reps inme each round, maybe more but I'm not sure...







then
6 rounds for time:
5 muscle-ups(UB, UB, UB, 3-2, 3-2, 2-F-2-1)
20m heavy med ball carry

7:35...fell apart after round 3, really want to be able to hit these unbroken under fatigue. So there are two ways to look at this one... I fell apart and didn't go unbroken, or I was able to do 30 MUs plus the carries in under 8:00...I'm still of the mindset that I should be able to hit these unbroken...I had a nice EMOM pace going at the beginning. Of course, if I had to bear hug carry it, that would change it completely!

then 3 rounds not for time: :30 Sorensen hold 12 glute-ham sit-ups :30/side plank Knee is feeling better. Good to get a sweat going this AM

Thursday: 12.10 A. Jerk balance, 2-2-1-1-1 speed over load; :60 rest - up to #185 B. Thruster, build quickly to a tough single - up to #185 + 5:00 to build to a squat clean max (treat like a comp and warm up thoroughly before starting) :60 rest - hit #255, missed #260 and tweaked my knee (bony part below it) 5:00 AMRAP squat cleans & 85% of established max - didn't do...didn't want to push the knee. :60 rest 5:00 burpee muscle-ups - 22 + Not for time: 800m jog or 1000m row easy - wen to Assault Bike for a mile spin #crossfit #crossfitmasters #rtg16

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Awesome job by Mr. Stasko and all of the JHS/JMS Choir groups!

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Nice hike at Lake Katherine tonight! #getoutside #useyourfitness #crossfit #activerecovery

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Wednesday: 12.09 15 sets: :30 @assaultairbike @ 90% aerobic (500-600 watts) :30 Assault Bike @ 50%(sub 200 watts) 202 calories total + 10:00 steady: alternating Turkish get-ups, moderate 32 with the #44 + 15:00 mobility work of choice - worked on those shoulders today... #crossfit #crossfitmasters #rtg16 #activerecovery

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Tuesday: 12.08 A. Power snatch, build quickly to a touch-and-go 3RM - hit an ugly #170 B. Clean pulls, 5 x 1 @ 265; begin a set every :90 + 3 sets for even times: 15 burpees 60 double-unders 30 Assault Bike calories 3:30 walk rest 3:00-3:02-2:58 + 3 sets: :45 row @ 97% effort 5:45 walk rest 1:28.5(255) 1:30.0(250) 1:30.3(248) Really fell off on these today! #spent #nolega #crossfit #crossfitmasters #rtg16

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Monday! 12.07 A. Back squat, 5-5-5, 40X1; 3:00 rest 265-280-285...that eccentric got me today! B1. Weighted pronated CTB pull-up, 4 x 2-3, 31X0; :90 rest all at #35 B2. Behind-the-neck push jerk, 2-2-1-1, 21X1; :90 rest 200-205-215-220 + 5 sets: 9 toes-to-bar 9 wall balls, 30 to 10' :60 rest :60 row @ high aerobic effort :60 rest :34-:34-:34-:34-:32-:33 Rows were 310+ and 1:36ish #crossfit #crossfitmasters #rtg16

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Foggy and frozen views this morning! #beautiful country! #getoutside #bike

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December is definitely here! 15 miles at Scioto Trail! Temps were from 27-32 on the ride... #getoutside #bike

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Ironmen wrestling getting after it today at the American Legion Post 81 Invitational Wrestling Tournament!

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@JacksonBands is ready for the Christmas Parade!

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Saturday: Sometimes things don't starts off quite right, but it's how you finish! 12.05 A. Hang squat clean, build to a tough single in no more than 5 reps above 135 - #225(PR) B. Front rack walking lunges, 2 x 15m tough; 2:00 rest - #155-#165 + For time: 50 CTB pull-ups (10-5-5-5-5-singles 3:27) 30 Assault Bike calories (sub 2:00, 387 watts) 10 med ball (#150)shoulder-to-overhead (total struggle...may have been a bit out of my reach) 9:19 + 3 rounds not for time: max unbroken double-unders 15 unweighted hip extensions 10 glute-ham sit-ups #crossfit #crossfitmasters #rtg16

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#RISC starting the day off right! Nice work @quadjilla41 @ericarhea78 @kellidubdub Friday 151204 Warm-Up: 3 rounds 20 DU's 15 air squats 10 H.R. pushups 5 pullups Strength: A. Back Squat 3 x 5 reps B. Clean and Jerk 8:00 to build to a heavy C. Clean Pull 4 x 1 @ 1RM+20; EMOM MetCon: 2 sets: Against a 4:00 running clock,: 400 Meter Row 40 Kettlebell Swings Pull-Ups/Ring Rows x Max reps RAN

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Thursday December 3rd, 2015

12.03 A. Jerk balance, 2-2-2-2-2 speed over load; :60 rest -
Used 95-155 for these, they actually felt better than last week. Watching the video, I'm not sure if I'm driving under the bar enough.

B. Front squat, 9 x 1 starting @ 65% 1RM and adding so you end on a tough (not max) single; begin a rep every :90 -

Started at 195 and went to 285 by 10s, used the belt on 265-275-285, everything felt very solid on these today!

C. Muscle-ups, 3 x max unbroken; :90 rest 6s, kinda disappointing, but not totally. I'm just glad I was able to hit 6 (my max I is 9 during "Amanda"). Since Sunday, my right shoulder has been sore and achy. I have been able to do all the movements (HSPU, HS walks, Power Snatches). My PT Friend doesn't think anything is wrong structurly. I think during Saturday's training I tweaked it when I lost a snatch at 175 behind me and then caught the 150 MedBall pancake on that shoulder (I've pumped more air into the MedBall and that shouldn't be a problem anymore for a while!).

 +
8:00 @ 80% of [4 power snatches @ 115 + 6 deadlifts @ 115 + 8 CTB pull-ups]

5 + 10 - wasn't feeling the CTBs today. The other movements were fine...

4:00 rest

For time:
300m run (1:05)
30 alternating pistols (2:27ish)

3:32...with UGLY pistols! I very much struggle with the pistols, especially on my right side. I had to put my heel on the mat edge to be able to get close to the movement, becuase Id din't want to run in my Oly shoes!

Wednesday: 12.02 15 sets: :30 Assault Bike @ 90% aerobic (600ish watts) :30 Assault Bike @ 50% (100ish watts) 213 calories, 5.5 miles, 327 average watts + 10 rounds of: 1/side Turkish get-up, moderate :05-:10 L-hang from bar + 15:00 mobility work of choice #crossfit #crossfitmasters #rtg16

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Tuesday: 12.01 A. Power snatch, build quickly to a touch-and-go 5RM - just missed #165, had it and couldn't lock it out... B. Clean pulls, 4 x 1 @ 275; begin a set every 2:00 - ehhh... + 15.4 @ 85% 77 reps, cycling large numbers of HSPU kick my tail right now...wasn't smooth on the cleans either... + 3 sets: :40 row @ 97% effort 5:20 walk rest 232m-233m-231m(fell off the seat toward the end) #crossfit #crossfitmasters #rtg16

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