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Friday, March 17, 2017
Quick one on a Friday... A) Every 2:00 for 10:00 (5 sets - nice & easy) 5 deadlifts, 95 4 hang squat cleans, 95 3 thrusters, 95 2 strict handstand push-ups 1 burpee muscle-up B) 5:00-10:00 17.4 movement prep of choice nothing fatigued or tough, just tech work if needed C) 20:00 easy Assault Bike spin #crossfit #crossfitmasters
Wednesday, March 15, 2017
Wednesday... A) Thruster (from ground build quickly to a moderate single (stop before there is any issue locking out), then take of 30-40 lbs and accumulate 8 singles w/short rest between reps 185 then 155 for 8(9 cause I can't count...) singles... B) 3 sets steady 4 ring muscle-ups 12 kipping handstand push-ups :60 rest All unbroken, just sub :60 C) For time 500m row (1:47ish) 40 wall balls, 20 to 10 (UB) 300m row (1:55ish) 20 wall balls, 20 to 10 (UB) 100m row (1:35ish) 5:30 D) 10:00 easy bike spin starting immediately after completion of C... very easy! #crossfit #crossfitmasters
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Tuesday, March 14, 2017
Deadlifts to start the day...now where are the donuts @doughnutsanddeadlifts ... A) 3 rounds not for time - easy warm-up 5m forward bear crawl 5m backward bear crawl :15 2-arm passive hang from bar 15 Assault Bike calories B) 3 sets even pace :60 deadlift singles, 275 :60 rest 16-14-16 C) 5 rounds easy :60 Assault Bike @ Z1 (50 RPMs) :60 row @ Z1 (2:00 pace) :30/side plank D) Reverse hypers 3 x 15 light; :90 rest Felt good to just move today! #crossfit #crossfitmasters
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Monday, March 13, 2017
17.3 redo...a bit better...but not competitive...on the the next one...#crossfit #crossfitmasters
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Sunday, March 12, 2017
Saturday, March 11, 2017
Getting ready to watch Richard the III...I'm hoping for dragons or possibly a white walker... #got
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Friday, March 10, 2017
Friday: A) Every 2:00 for 8:00 (4 sets) 7 CTB pull-ups 5 deadlifts, 155 3 hang squat cleans, 155 1 thruster, 155 :35ish/set B) 5:00-10:00 17.3 movement prep of choice nothing fatigued or tough, just tech work if needed C) For completion 5:00 Assault Bike very easy :30 rest :60 Assault Bike @ high effort (80 RPM, 27 cals) :30 rest 5:00 Assault Bike very easy #crossfit #crossfitmasters
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Thursday, March 9, 2017
Back on the trail on this beautiful March day... #OhioWx #mtb #bike #crossfit
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Wednesday, March 8, 2017
Wednesday... A) Squat snatch build to a single @ 70-80% max - nothing more 160 B) Squat clean & split jerk build to a single @ 70-80% max - nothing more here, either 185 C) For time 27 wall balls, 20 to 10 UB 9 muscle-ups (4-2-2-1) 21 wall balls UB 7 muscle-ups (3-2-2) 15 wall balls UB 5 muscle-ups (3-2) 6:52...shoulder was a bit achy...played it conservative D) 3 sets :60 Assault Bike @ 90% aerobic 10 kipping handstand push-ups :60 rest All UB and felt solid #crossfit #crossfitmasters
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Tuesday, March 7, 2017
Tuesday... A) 3 rounds not for time - easy warm-up 5m forward bear crawl 5m backward bear crawl :15 2-arm passive hang from bar 25 air squats B) For time(s) @ 90% effort 75 row calories (3:27) 4:00 rest 60 row calories (2:45) 3:00 rest 45 row calories (1:55) 2:00 rest 30 row calories (1:10) :60 rest 15 row calories (:29) C) Reverse hypers 3 x 15 light; :90 rest D) 10:00 mobility work of choice #crossfit #crossfitmasters
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Monday, March 6, 2017
17.2...and this about some up this years open for me...kinda, but not really there...#crossfit #crossfitmasters
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Friday, March 3, 2017
Friday: A) Squat clean build quickly to a crisp, moderate single 225 B) Every 2:00 for 8:00 (4 sets) 3 strict handstand pus-ups 5 strict pull-ups 7 wall balls @ 20 to 10 C) 5:00-10:00 17.2 movement prep of choice nothing fatigued or tough, just tech work if needed D) 5 sets :30 row @ 100% aerobic - high breathing but avoid lactate :90 rest Low 1:30s E) 5 sets according to feel :30 Assault Bike @ 90% aerobic :30 Assault Bike easy #crossfit #crossfitmasters
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Wednesday, March 1, 2017
Wednesday ...felt a bit better today... Did some Snatch(135) and Clean and Jerk(185) work Then 3 RFT 5 MUs(unbroken) 10m FR Walking Lunge (95) 300m Row 10m FR Walking Lunge (95) 7:58... Then 5 sets :60 @assaultairbike @90% aerobic :30 easy #crossfit #crossfitmasters
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