Good session today with @crossfitrob1 EMOM 10:00 back squat x 3 @ 275 Then 3 sets 10 squat cleans (205) Rest 2:00 1:10-1:10-1:40(fell apart...) Then 5 rounds for time: 10 OHS 135 10 bar facing Burpees 7:05 Thanks again Rob for letting me train with you and good luck at @crossfitgames #CrossFit #crossfitmasters

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Got in some solid trading this morning at @cfdrb Snatch lift-off + snatch EMOM 10:00; worked up to #175...messy, not sweeping the bar in to my body.. OHS 5-5-3-3-1-1 175-185-195-205-215-235 EMOM 12:00 Odd 3 bar muscle ups Even 6 thrusters #135 Then AMRAP 5:00 Row 1K then SHSPU (8) Rest 5:00 AMRAP 5:00 50 cal AirDyne then TTB (32...gotta know how to work the computer in the bike) Rest 5:0" AMRAP 5:00 800m run then Power Snatch 95 (14) Thanks again @crossfitrob1 for letting me train with you! #CrossFit #crossfitmasters

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Got in some training this AM with @crossfitrob1, thanks again for letting me hop in on your training! Build to a heavy snatch + overhead squat - hit 195, missed 205... The for time 5 rounds 15 HSPU 10 box jump overs (30") 5 bar muscle-ups Nice grinder! #crossfitmasters #CrossFit

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Something about the smell of salt in the air...

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Friday! Got in some training at CrossFit Fox Den before getting back on the road! Thanks for letting drop-in @natefitpro 06.24 A. Back squat, 3-2-1-1 first 3 sets moderate and last single heavy but still not a max, 20X1; 3:00 rest #275-285-295-315 B. Strict muscle-ups, accumulate 10-15 solid singles; rest as needed to ensure quality reps! Bit messy today... + For time: 15 strict handstand push-ups 1 rope climb 10 strict handstand push-ups 3 rope climbs 5 strict handstand push-ups 5 rope climbs Right at 8:00...hit sets of 5 to start! + 8 sets: :30 AirDyne @ high aerobic effort :30 AirDyne Bike @ 50% #CrossFit #crossfitmasters

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Great ride this morning! 9 miles and over 1200 feet of climbing! Made sure to clear the cobwebs off the trail too! #getoutside #bike #mtb #CrossFit

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Wednesday! 06.22 Not for time: 10 alternating Turkish get-ups, 53(4) 62(4) 70(2) + A. Front squat, 12 x 2 @ 60% 1RM, 10X1; begin a set every :60 - 185 went good today B. 1-arm DB rows, 3 x 6-8/arm, 20X0; :60 between sides 85-90-90 + 10:00 @ 80%: 10m front rack walking lunges, 115 10 bar-facing burpees 10 toes-to-bar 200m run 3 rounds lunges and 5 Burpees + 3 sets not for time: 10 weighted hip extensions 20-25-35 :30 ring dip support in external rotation #crossfitmasters #CrossFit

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@joaniegillum messing around with the new gym toy... #RISC

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Tuesday: 06.21 A. Snatch high pull clusters, 3 x 1.1.1 @ 185; :10 between singles, 2:00 rest - thought these were decent B. Behind-the-neck shoulder press, 5-5-5, 21X1; 2:00 rest 105-115-120...weak! + 4 sets for even times: 5 wall walks 20 kettlebell swings, 53 20 Assault Bike calories 60 double-unders 3:00 walk rest 2:56 3:01 3:01 3:17... @assaultairbike and messy DUs killed me this set + 3 sets: :30 hollow rock, low back pressed into ground throughout - 1 ok, 2 messy/broke :30 front leaning rest on ground :60 rest #CrossFit #crossfitmasters

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Monday June 20th, 2016

06.20 A. Hang squat clean, build to a heavy but crisp single - #235...I think this was a PR from the hang!

B. Front squat, 3 x 3, 22X1; 3:00 rest #235...still terrible!

C. Weighted strict ring pull-ups w/false grip, 2-2-1-1, 21X0; 2:00 rest 44-44-53-53

+ 5 sets:
10 CTB pull-ups(unbroken)
10 thrusters, 100(unbroken)
:40-:40-:40-:40-:41

:60 rest

400m row @ 90% aerobic
1:23.7-1:24.7-1:24.8-1:25.7-1:26.0
:60 rest

CTB getting a bit better...

+ 3 sets not for time:

4-6/side light/moderate Powell raises, 30X0

:60 front leaning rest on rings - very tough! #CrossFit #crossfitmasters

Realized that @crossfitbearclaw had some ankle weights at the gym...decided to mess around... #CrossFit

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Shock the cob webs off this morning at BEF...you're welcome! #bike #rideleader #crossfit #getoutside

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Chillin by the fire pit on this beautiful Saturday night!

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Saturday: 06.18 A. Power snatch, 15 x 1 moderate & crisp; begin a rep every :30 - 145 and 155...feeing more solid B. Clean-grip deadlift, 6 x 3 @ clean max, 11X1; begin a set every :60 265... C. Close-grip bench press, build to a heavy single - 235 + For time: 21 handstand push-ups(8-7-6) 21 glute-ham sit-ups 50m heavy med ball carry #150 15 handstand push-ups (6-5-4) 15 glute-ham sit-ups 50m heavy med ball carry 9 handstand push-ups(5-4) 9 glute-ham sit-ups 50m heavy med ball carry...(had it in my head to add another carry..smh) 7:00... #CrossFit #crossfitmasters

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Friday! Grinday! 06.17 A1. Back squat, 4-4-4, 20X1; :60 rest 295-300-300...felt good to be at 300 for 4, not much for some but I'll take it! A2. Strict muscle-ups, 3 x :60 of singles; :60 rest 6-5-4..messy today! + For 10:00: Evens: max unbroken strict yoke pull-ups(10-9-9-8-8-7) Odds: 15m overhead yoke carry(225-245-265-275-285) + For time: 5 rope climbs 20m prowler push, very tough grind 4 rope climbs 20m prowler(250) 3 rope climbs 20m prowler 2 rope climbs 20m prowler 1 rope climb 20m prowler 8:53...Rope Climbs killed and the prowler was terrible! #soulsucking + 10:00 bike @ Z2 ✅ #CrossFit #crossfitmasters

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Wednesday: 06.15 8:00 alternating Turkish get-ups, moderate #44, hit somewhere over 30 of these + A. Front squat, 10 x 2 @ 60% 1RM, 10X1; begin a set every :60 #185...felt good today B. 1-arm DB rows, 3 x 7-10/arm, 20X0; :60 between sides #80(10)-85(7)-85(7) + 10:00 @ 90%: 250m row(:53-:54-:55-:52 10 alternating double KB front rack lunges, 53/hand 10 burpee toes-to-bar - tough to cycle 3 rounds and 250m row + 3 sets not for time: 10-12 weighted hip extensions #15 :30 ring dip support in external rotation ✅ #CrossFit #crossfitmasters

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Awesome 10 miler on the #singlespeed at BEF and then maybe a bit extra on the day... #Crossfit #bike #MTB #barbell&bikes

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Yeah Josh! @jdm87c with the #235 PR STO at the Ohio Police and Fire Games! #CrossFit

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Tuesday: 06.14 A. Snatch pull, build to the heaviest possible crisp single - 225-235(video) B. 1-arm DB push press, 3 x 5-6/side, 21X1; :60 between sides 75-80-85(5) + 3 sets for even times: 21 kettlebell swings, 70 (UB) 42 Assault Bike calories(2:20-2:30) 63 double-unders(UB) 4:00 walk rest 4:32-forgot to get my rope out... 4:15 4:20 AB was tough today... + 3 sets: 20 weighted Russian twists (1 = 1 twist in each direction)#10 rest as needed #CrossFit #crossfitmasters

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Monday June 13th, 2016

All the weights felt heavy this morning...I'll blame it on the travel and good vacation food...yeah that's it...

06.13
A. Front squat, 3 x 4, 22X1; 3:00 rest #225 - felt awful! very tough for me today, kept losing front rack!

B. 1 squat clean + 1 hang squat clean, 5 x 1 all moderate & fast out of the hole; :60-:90 rest #205 - felt ok...

C. Weighted strict ring pull-ups w/false grip, 3 x 2-3, 21X0; 2:00 rest #35

+
3 sets:
15 pull-ups(all unbroken)
15 thrusters, 95(all unbroken)
:60 rest
500m row @ 90% aerobic
:60 rest

:54 and 1:50 row
:54 and 1:51 row
:55 and 1:51 row

Best the pull-ups have felt in a long while. Dropped the pace just a bit on the row today.

 +
3 sets not for time:
6-8/side light/moderate Powell raises, 30X0 #15
:45 front leaning rest on rings

This vacation is over...back in the OH-IO today...needed to get a little something in today... @crossoversymmetry #IronScap then decided to do a .5 mile sled drag (110) to get the legs woken up! Then hit some mobility...back at it in the AM! #CrossFit #crossfitmasters #cantwait

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Friday...for real this time! 06.10 A. Power snatch, 12 x 1 moderate & crisp; begin a rep every :30 - used #135 B. Close-grip bench press, 2-2-2, 20X1; 2:00 rest 225 + For time: 21 handstand push-ups(8-7-6) 100m Farmer’s walk, 70/hand 15 handstand push-ups(6-5-4) 100m Farmer’s walk 9 handstand push-ups(unbroken) 6:53 + 3 rounds not for time: 10-15 glute-ham sit-ups 200m jog #CrossFit #crossfitmasters

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Friday! Got in som training this AM at @crossfitmousetrap 06.09 A1. Back squat, 6-6-6, 20X1; :60 rest 255-265-275 A2. Strict muscle-ups, 3 x :60 of singles - same idea as last week; :60 rest 6-5-6 + 10:00 @ 80% of [15 strict pull-ups + 300m row + 45 double-unders] 3 full...pull-ups were messy, held the row row 1100-1200, UB DUs 5:00 rest 10:00 bike @ Z2 - Xbex Air Bike...idk... #CrossFit #crossfitmasters

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Tuesday: 06.07 A. Snatch pull clusters, 10 x 1 starting @ snatch max and building a bit as long as positions are solid; begin a rep every :60 rest #305-210-215-220-225 all for 2 B. 1-arm DB push press, 3 x 6-8/side, 21X1; :60 between sides #70 + Every :60 for 20:00: 1st minute: 45 double-unders 2nd minute: 6/side 1-arm KB snatches (bottom position is hang like in regionals, not the floor), 53 3rd minute: 12 ring push-ups 4th minute: :30 Assault Bike @ high aerobic effort + 3 sets: 20 weighted Russian twists #10 (1 = 1 twist in each direction) rest as needed #CrossFit #crossfitmasters

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Monday June 6th, 2016

A. Front squat, 2-2-1-1, 40X1; 3:00 rest 255-260-265-270 - these all felt solid, may have been able to hit 275...

B. Squat clean, build quickly to a moderate/tough single for the day - #225...ehhh, not feeling real confident above 225 right now...feeling slow...catch was a bit iffy so I didn't go higher

C. Weighted strict ring pull-ups w/false grip, 3 x 3-4, 20x0; 2:00 rest 35 - ehh...I think these were a bit better, but not sure...


+

3 sets:
9 pull-ups
9 thrusters, 95
6 pull-ups
6 thrusters, 95
:60 rest
500m row @ 90% aerobic
:60 rest

1:02(1:44 row)
1:00(1:45 row)
1:03(1:45 row)

still ugly pull-ups...but a bit better I think. I did the thrusters unbroken, last set of 9 was a bit spicy. The row was ok...

+

3 sets not for time:

4-6/side light DB external rotation, 30X0 #15
:45 front leaning rest on rings

these felt ok

Well...that was wet... Haha. 15 miles...mostly in the rain...smh. #bike #getoutside #CrossFit #constantlyvariedweather

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Saturday June 4th, 2016

A. Power snatch, build quickly to a heavy single - 175 pull felt strong, catch was ugly! Didn't have 185 in me today...

B. Single-leg KB straight-leg deadlift, 3 x 4-6/leg as heavy as possible w/perfect positions (big hip hinge, neutral back, no reaching w/arm), 21X1; :90 between legs 70-88-88...felt really good today

C. Close-grip bench press, 3-3-3, 20X1 - note there is no pause @ chest this week; 2:00 rest - 205-215-215

D. Strict handstand push-ups, 15 x 3 unbroken - not for time, but keep rest minimal 10:29...no missed reps, rest was between :30 and :45...not too long ago 50 SHSPU took me over 30 minutes...#progress

+ 3 rounds for time:
64 double-unders
16 burpees
4 med ball to shoulders, #150

6:29...ouch! Didn't go over the shoulder, Just stood it up with control...not sure if the time was solid or not...I just tried to keep moving.

Friday! 06.03 A1. Back squat, 8-8-8, 20X1; :60 rest 225-235-250(video) A2. Strict muscle-ups, 3 x :60 of singles - not an AMRAP, just collect some reps; :60 rest 4-5-2...I have trouble jumping to a false grip... + For 10:00: Evens: max unbroken strict yoke pull-ups Odd: 15m overhead yoke carry, light 225(3) 245(2) + 10 rounds for time & movement quality: 1 rope climb 1/side tough Turkish get-up #62 This was a bit of a grind! Rope climbs felt better today + 10:00 Assault Bike @ Z2 3.5 miles 108 calories 250ish watts no HR monitor #CrossFit #crossfitmasters

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Wednesday June 1st, 2016

06.01

5:00 alternating KB windmills, moderate & steady - I used at #44 and got pretty warmed up...

A. Front squat, 8 x 2 @ 60% 1RM, 10X1; begin a set every :60 #185 - felt solid

B. 1-arm DB rows, 3 x 10-12/arm, 20X0; :60 - 70-75-80(11)

10:00 @ 90%:
.5 mile Assault Bike(around 400 watts)
10 KB walking lunges, 70/hand
10 glute-ham sit-ups - flet good in rounds 3 and 4

4 rounds - probably should have used the dumbbells on the lunge...the KBs kept touching the ground...and those lunges were tough!

+

3 sets not for time:
15 unweighted hip extensions
:30 ring dip support in external rotation - goal is palms forward