Barbells and Bikes: May 2016

Tuesday, May 31, 2016

Evidently I didn't have the @ergonbike GE1 grips installed quite right (bottom pic). Big thanks to @jeffkerkove for noticing on FB and letting me know! Customer service at its finest! Thanks again Jeff! #bike #ergon #doingitright

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Got back to the trails tonight...trails were in great shape! #getoutside #bike #MTB #Crossfit

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Tuesday May 31st, 2016

A. Snatch pull clusters, 5 x 1.1 starting @ snatch max and building a bit as long as positions are solid; :10 between reps, :90 rest -205-210-215-220-225, felt ok...

B. 1-arm DB shoulder press from lunge (leg opposite to working arm forward), 3 x 5/side, 21X1; :60 between sides used the 60, 70 was too much; probably need to grab a 65 from down stairs...

+ Every :60 for 20:00:
1st minute: 40 double-unders - broke my rope on the 1st round...couple UB, couple misses...
2nd minute: 5/side 1-arm KB snatches (bottom position is hang like in regionals, not the floor), 53 these felt ok...but it was just 53s...
3rd minute: 3 wall walks
4th minute: 15 row calories @ high effort - :30 each time, 16 pulls on round 5

+ 3 sets:
12 weighted Russian twists (1 = 1 twist in each direction) #10 rest as needed

Monday, May 30, 2016

RISC started the day off with Murph! Honoring are fallen who chose to give their lives so we can live free! #RISC

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Monday

Got in some training!

05.30
A. Front squat, 2-2-2-2, 40X1; 3:00 rest 250-255-260-265(1) - really thought I'd get that 265...no belt on these

B. Hang squat clean, build quickly to a moderate single for the day, just want to move something explosively - 210 - hips felt explosive, no early arm pull, but got up on my toes on the catch...and of course slow elbows...

C. Weighted strict ring pull-ups w/false grip, 1-1-1, 21X1; 2:00 rest 35-40-40 + ...ehhh

For time:
104 wall balls, 20 to 10(26-26-26-mess)
52 pull-ups(huge mess)

7:24...first 78 finished at 1:49 thenoff the WB at 4:11, at 33 Pull-ups at 6:00...I may be the worst at pull-ups...#noskill, I seem to have lost touch with these.

+ 3 sets not for time: 6-8/side light DB external rotation, 30X0 :40 front leaning rest on rings

Sunday, May 29, 2016

Good morning for an easy spin on the road bike! #bike #getoutside #crossfit

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Saturday, May 28, 2016

Hanging out for the day! #CrossFit

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Saturday: 05.28 A. Power snatch, build quickly to a tough touch-and-go double #165...very UGLY! B. Single-leg KB straight-leg deadlift, 3 x 7, 21X1; :90 between legs #70 C. Close-grip bench press, 5-5-5, 20X1 - note there is no pause @ chest this week; 2:00 rest 205-195-195 + 5 rounds for time @ 80%: 48 double-unders 8 strict handstand push-ups - singles... 13:30...struggle bus! + rest as needed + For time: 200m Farmer’s walk, 70/hand (unbroken) 30 burpees 10 med ball to shoulders(150) 5:15 #crossfit #crossfitmasters

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Friday, May 27, 2016

JHS Class of 2016! We are going to really miss this group! #JHS #classof2016

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Best staff around! #JHS #classof2016 #jhsgraduation

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Schools out for summer...got in some training after the day... 5.27 3 sets not for time: 12 steps 1-arm DB overhead walking lunge (switch arms after 6 steps) 5-10 strict pull-ups on yoke + For 10:00: Evens: 1 back squat, start moderate and build to a tough single by the last set - still not a max #325 Odds: 2 strict muscle-ups - feeling better + 10 rounds for time @ high effort: 3 thrusters, 135 1 rope climb 6:30...got messy with both movements... + 10:00 Assault Bike @ Z2 3.3 miles, 89 calories, HR 140-150 #CrossFit #crossfitmasters

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Wednesday, May 25, 2016

Wednesday: 05.25 5:00 alternating KB windmills, light & steady + A. Front squat, 12 x 3 @ 55% 1RM, 10X1; begin a set every :60 - 165 B. 1-arm DB rows, 3 x 5-6/arm, 30X1; :60 between sides - 70 + 10:00 @ 90%: .5 mile Assault Bike 10 squat cleans, 155(all singles) 20 toes-to-bar 2 + 1 TTB, a bit shaky in the first squat cleans... + 3 sets not for time: 6-8 moderate good mornings 100-100-115 :30 ring dip support in external rotation - goal is palms forward #CrossFit #crossfitmasters

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Tuesday, May 24, 2016

Like we always do at this time... I've been loving being back on the Singlespeed! #bike #29nsgl #singlespeed #ride #crossfit

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Tuesday: 05.24 A. 1 halting snatch-grip deadlift (:02 pause just below knees, finish lift, :03 descent) + 1 snatch pull,45 x 1 starting @ snatch max and building a bit as long as positions are solid; :10 between movements, :90 rest 205-215-220-225-230 B. 1-arm DB shoulder press from lunge (leg opposite to working arm forward), 3 x 5-6/side, 21X1; :60 between sides 60, I remember in the globe gym day of not being able to use the 40s without my shoulder being unstable... + Every :60 for 20:00: 1st minute: 10 fast burpees(:15-:18) 2nd minute: 15 Russian kettlebell swings, 70(:22-:24) 3rd minute: 20 row calories @ high effort(:37, held 1-4 over 3K cal:hour, fell off on 5 1900) 4th minute: rest + 3 sets not for time: 6-8 reverse hypers on GHD, 2012 16 unweighted Russian twists (1 = 1 twist in each direction) #CrossFit #crossfitmasters #seeatymess

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Monday, May 23, 2016

Monday! 05.23 A. Front squat, 3-3-3-3, 40X1; 3:00 rest 225-245-250-250 B. Squat clean, build quickly to a tough single for the day 225...didn't feel like I had much pop after those squats... C. Weighted strict ring pull-ups w/false grip, 2-2-2, 21X1; 2:00 rest 25-35-35 + 20 rounds for time: 1 bar muscle-up 5 wall balls, 20 to 10’ 8:06... + 3 sets not for time: 8-10/side light DB external rotation, 30X0 - 15 :30 front leaning rest on rings #CrossFit #crossfitmasters

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Sunday, May 22, 2016

@heathmckinniss getting some quality father-daughter time in tonight! #RISC #Familytime #crossfitter

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These guys love ending a ride at the car lot... We had a great conversational pace road ride this morning...if you know me, you know I'd prefer to be on a trail somewhere, but with the rain we've had it just make sense to tear those up... #getoutside #bike #sustainabletrails #crossfit

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Saturday, May 21, 2016

@heathmckinniss moving some weight on the yoke today! #strongman #learnnewthings #RISC

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@joaniegillum getting under some weight on the yoke today! #strongwoman #learnnewthings #RISC

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Matt Mahoney carrying the yoke! #605 for 45'. Good work! #strongman #learnnewthings #RISC

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Matt Mahoney carrying the yoke! #605 for 45'. Good work! #strongman #learnnewthings #RISC

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@jdm87c walking with #605 on the yoke for 25'. #strongman #learnnewthings #leo #RISC #cutoffsandmetcons

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Saturday! 05.21 A. Hang power snatch, build quickly to a moderate double #165...felt a bit better this week B. Single-leg KB straight-leg deadlift, 3 x 10, 21X1; :90 between legs 62-62-70 C. Close-grip bench press, 2-2-2, 21X1; 2:00 rest 200-205-215 + For time @ 90%: 15 strict handstand push-ups 200m Farmer’s walk, 70/hand 10 strict handstand push-ups 100m Farmer’s walk, 70/hand 5 strict handstand push-ups 9:58...struggle! Mostly singles... + rest as needed + For time @ 90%: 100 double-unders 100m heavy medball carry 30 burpees 3:08...unbroken DUs and Carry #CrossFit #crossfitmasters

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Friday, May 20, 2016

Friday...doesn't always go like you think... 05.20 3 sets not for time: 10 steps 1-arm DB overhead walking lunge (switch arms after 5 steps) 40-45-55 10/side light 1-arm bent-over DB rows 40-45-45 + For 10:00: Evens: 2 back squats, start moderate and build from there -275-285-295-305-315(1) Odds: 1 legless rope climb + For 10:00: Evens: 1 squat clean + 1 hang squat clean + 1 thruster, start moderate and add a bit from there 135-145-155-165-175 Odds: max (-1) strict pull-ups on fat bar - yoke (5) + 10:00 Assault Bike @ Z2 - faster than Z1 but still not “tough" - held the HR to 140ish. Right at 100 calories #crossfit #crossfitmasters

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Thursday, May 19, 2016

Blue skies ✅ Trail ✅ Singlespeed ✅ Great evening to be at Scioto Trail! #getoutside #bike #mtb #crossfit

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Wednesday, May 18, 2016

Wednesday: 05.18 A. Turkish get-up, build quickly to a heavy single/side #89 B. Front squat, 10 x 3 @ 55% 1RM, 10X1; begin a set every :60 #165 C. 1-arm DB rows, 3 x 6-8/arm, 30X1 - ugly tempo, stick to it!; :60 between sides 60-70-70 + For time @ high effort: 24 Assault Bike calories 12 squat cleans, 155 18 Assault Bike calories 9 squat cleans, 155 12 Assault Bike calories 6 squat cleans, 155 6:43...this was tough...I felt slow! + 3 sets not for time: 10 light/moderate good mornings #95 :30 ring dip support in external rotation - goal is palms forward #CrossFit #crossfitmasters

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Tuesday, May 17, 2016

Tuesday May 17th, 2016

05.17

A. Halting snatch-grip deadlift clusters (:02 pause just below knees, finish lift, :03 descent), 5 x 1.1 starting @ 95% snatch max and building a bit as long as positions are solid; :10 between singles, :90 rest 195-205-215-225-230 - felt solid in all positions, hoping this pays some good dividends down the road!

B. 1-arm DB shoulder press from lunge (leg opposite to working arm forward), 3 x 6-8/side, 21X1; :60 between sides 55-55-60(6)
Definitely a bit different...

+ Every :60 for 15:00:
1st minute: 15 hand-release push-ups
2nd minute: 15 kettlebell swings, 53
3rd minute: 45 double-unders

Deceptive! The HR Push-ups really took it out of me!

+ 3 sets not for time:
7-10 reverse hypers on GHD, 2011 - ehhh...sloppy today!
15 unweighted Russian twists

Monday, May 16, 2016

Monday May 16th, 2016

A. Front squat, 4-4-4, 40X1; 3:00 rest #205-225-245...got very tough! Just wondering if I should have hit all at the 245 range?

B. Squat clean, 10 x 1 starting moderate and building a bit from there; begin a rep every :60 185(2) and hung out at 205(8)...

C. Weighted strict ring pull-ups w/false grip, 3 x 2-3, 21X1; 2:00 rest 15-20-20...hands keep slipping out of false grip...

+ 15:00 @ 70%:
3 rope climbs
15 wall balls, 20 to 10’
300m row
15 burpees

3 rounds 3 rope climbs and 15 wall balls

Saturday, May 14, 2016

@jdm87c was giving away free sled rides today at #RISC @ericarhea78

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Saturday: 0:00 Assault Bike @ Z1 05.14 A. Hang power snatch, build quickly to a moderate triple hit 145...just missed 155...frustrated with these... B. Single-leg KB straight-leg deadlift, 3 x 10-12/21X1; :90 between legs 53-62s C. Close-grip bench press, 3-3-3, 21X1; 2:00 rest 185-200-200...felt better this week + 3 sets: 5 deficit handstand push-ups, same set-up as last week 50 double-unders :60 rest 5 deficit handstand push-ups 2 x [1 med ball to shoulder + 20m carry] :60 rest Hitting :42-:52/ set...failed in the next to last set of DHSPU then hit the last set unbroken #CrossFit #crossfitmasters

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Saturday 160514

Warm-Up:

Run 400 meters
5 Wall kick-ups (body length or half body length away from the wall)
5 Banded good mornings
5 Kettlebell cleans (each arm)
15 Squat to stand
15 Hip extension
15 OH Plate Press
:30 Arch hold
10 Marching bridge (each side)

Strength/Skill:
A1. KB(heavy) Goat Baggers x 8-10 reps @30x1; rest :60
A2. Around the Box x 1-2; Rest :60
B.Pendlay Rows x 3-6 reps; build from last week; Rest :60

MetCon:
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
400m Run
100 Barbell Thrusters
400m Run
100 Burpees
400m Run
100 Wall Balls
400m Run

100 MedBall Sit-Ups

*Both partners perform the run at the same time.

Friday, May 13, 2016

Friday May 13th, 2016

05.13

3 sets not for time:
4 alternating light KB windmills - used the #26, felt a bit tight in the positions.
12 toes-to-bar (unbroken, and felt solid)

+
For 10:00:
Evens: 3 back squats, start moderate and build from there 255-295 Odds: 3 ring muscle-ups - as strict as possible- ugly today!

Worked up to 295 on the back squat today, and felt pretty solid with it. The strict ring muscle-ups were a struggle. I think my positions were better returning to the bottom were better, but I am having a lot of trouble maintaining the false grip...

+

For 10:00:
Evens: 2-3 touch-and-go clean thrusters, start moderate and add just a bit - 135-160
Odds: max (-2) strict pull-ups - 6-7

FInsihed at 160 for 3 T&G on the clean thruster, and felt solid. Hit 7 on the first set, and then finished with 6 on the other for the strict pull-ups...didn't feel like I had much-pulling strength today.

+ 10:00 Assault Bike @ Z1 3 miles, HR below 130 #CrossFit #crossfitmasters

Wednesday, May 11, 2016

Squats and then some body weight work going down tonight at #RISC!

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Wednesday: 05.11 A. Front squat, 8 x 3 @ 55% 1RM(165), 10X1; begin a set every :60 B. KB windmill, 3 x 4/side 35, 31X1; :60 rest C. 1-arm DB rows, 3 x 7-10/arm, 30X1 - ; :60 between sides #60 + For time @ high effort: 15 power cleans, 135(unbroken) 1 mile Assault Bike(too slow!) 15 hang squat cleans, 135(6-5-4) 4:25 + 3 sets not for time: 10-12 light good mornings 75-85-85 :30 ring dip support ✅ #CrossFit #crossfitmasters

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Tuesday, May 10, 2016

...and this happened on the trail tonight...but that's why I carry tools. The JBMTS trails were in great shape thanks to Gallia Trails! #MTB #bike #getoutside #crossfit

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Tuesday: 05.10 A. Halting snatch-grip deadlift clusters (:02 pause just below knees, finish lift, :03 descent), 3 x 1.1.1 starting @ 90% snatch max and building a bit as long as positions are solid; :10 between singles, 2:00 rest 185-205-215 B. Seated on floor DB shoulder press (legs straight in front), 3 x 4-6, 21X1; 2:00 rest 55-55-60 + Every :60 for 15:00: 1st minute: 3 wall walks 2nd minute: 12 Russian kettlebell swings, 70 3rd minute: 36 double-unders + 3 sets not for time: 9-12 moderate reverse hypers 12 unweighted Russian twists #CrossFit #crossfitmasters

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Monday, May 9, 2016

Monday May 9th, 2016

05.09
A. Front squat, 5-5-5, 40X1; 3:00 rest - 185-205-215...tempo was tough...weight didn't seem like much, but my front rack position starting failing toward the end of rep 5. That :04 eccentric is tough! I'm just glad there was no pause today!

B. Squat clean, 10:00 tech/speed work - you pick the weight according to feel, just nothing maximal up to 185...ehhh ok, need to get to pulling under the bar, kind catch it and then ride it down...

C. Weighted strict ring pull-ups w/false grip, 3 x 3-4, 21X1; 2:00 rest very awkward...

then
15:00 @ 70%
5 strict pull-ups
10 wall balls, 20 to 10'
100m Farmer's walk, 70/hand
15 Assault Bike calories

4 + 80m on the FC

I'm not sure where to set the pace on the 70%, wore the HRM and checked it on the Assault Bike. I tried to hover around 150 BPM. The farmer carry was the toughest part. The pull-ups and wall balls felt solid. Held the AB to close to 300 watts +/-.