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Saturday, December 6, 2014
Friday, December 5, 2014
Worth a shot! @a_rooon @jillianrenae41 @kaylacarl00 @jtate59 @tdswack #giveawayfriday wins pair of knee sleeve for you and one of your friend :) @camillelbaz and @Rehband #CLB #rehband Christmas is coming!!! Enjoy it with new pr in a pair of awesome knee sleeve #camo #purple #pink #blue #red #lifting #lookcute #bestrong the winners will be announced next Monday
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Thursday, December 4, 2014
Thursday December 4th, 2014
#chainz to start the day!
A. 1 Snatch balance + 1 OHS 4
Work up to a tough single. #165 - wasn't feeling these today
B. HBBS w/ chains, 8-6-4-2
#215-#235-#275-#295 + #40 chains - these felt very good. I need to push the weight more on these. The round of 4 @ #275 + Chains left me with some stars...but the #295+chains for a double didn't.
8 x 500 m row, rest 2:00 off rower All 1:41/1:42 - ehh...put the time in on the rower. This got very tough to maintain solid pulls and hit that target.
A. 1 Snatch balance + 1 OHS 4
Work up to a tough single. #165 - wasn't feeling these today
B. HBBS w/ chains, 8-6-4-2
#215-#235-#275-#295 + #40 chains - these felt very good. I need to push the weight more on these. The round of 4 @ #275 + Chains left me with some stars...but the #295+chains for a double didn't.
8 x 500 m row, rest 2:00 off rower All 1:41/1:42 - ehh...put the time in on the rower. This got very tough to maintain solid pulls and hit that target.
Wednesday, December 3, 2014
Wednesday December 3rd, 2014
The @caffeineandkilos may be cool grey, but it did not survive the encounter with #AirDyne intervals this morning!
Strength:
A. Power Snatch 4x3
@ #165 #170
These felt pretty good, especially in light of #165 being a huge sticking point for me in the open not quite two years ago. I was jumping my feet wider than I wanted however, I'll take this as progress!
B. Snatch Grip Deadlift 3x3 @ #265 - finihsed at #265 with grip failing. i'm not happy with my setup position on these. I need to get my back flatter and my core engaged at the bottom of this and the snatches.
MetCon:
4 rounds 6 deficient HSPU 5"
25 sled push
200m sandbag run
Rest 90s
All around 2 minutes
Then AirDyne 30 85% / 30s easy x 16 Held it in the 300 watt range for the 85%, finished with 225 calories
Strength:
A. Power Snatch 4x3
@ #165 #170
These felt pretty good, especially in light of #165 being a huge sticking point for me in the open not quite two years ago. I was jumping my feet wider than I wanted however, I'll take this as progress!
B. Snatch Grip Deadlift 3x3 @ #265 - finihsed at #265 with grip failing. i'm not happy with my setup position on these. I need to get my back flatter and my core engaged at the bottom of this and the snatches.
MetCon:
4 rounds 6 deficient HSPU 5"
25 sled push
200m sandbag run
Rest 90s
All around 2 minutes
Then AirDyne 30 85% / 30s easy x 16 Held it in the 300 watt range for the 85%, finished with 225 calories
Tuesday, December 2, 2014
Tuesday December 2nd, 2014
Tuesday:
Push Jerk 6x1 / built to #210 - not a comfortable movement for me! I just never feel strong in this movement. I had hoped to get into the 220s, but when I started to kick my leg back a bit I shut it down. Bar felt heavy today.
Then 20 min AMRAP
20 Thrusters #135 (5-5-5-5, 2s for round 2 (and an occasional 3), then singles with the odd double
20 Pull/ups (mostly 7-10 at a time)
20 Burpees (ummm...I just tried to keep moving on these)
3 + 15
Round 1 4:30
Round 2 5:30
Round 3 7:30
15 thrusters in the last 2:30
Very disappointing performance for me today. I had hoped to get into round 5, but I just had it handed to me on the thrusters. I don't feel comfortable position wise and I don';t think I move smoothly on this movement and bleed out a lot of power and effort. I am never able to have a good rack position and get that "pop" out of my hips to initiate the transfer to overhead. The pull-ups felt better than usual, i would say more ok than good (good would have been 20 unbroken). I really need to get myself moving, I feel like I very much behind the curve right now of where I need to be. I need to get my nutrition cleaned up and be more focused during my workouts.
Push Jerk 6x1 / built to #210 - not a comfortable movement for me! I just never feel strong in this movement. I had hoped to get into the 220s, but when I started to kick my leg back a bit I shut it down. Bar felt heavy today.
Then 20 min AMRAP
20 Thrusters #135 (5-5-5-5, 2s for round 2 (and an occasional 3), then singles with the odd double
20 Pull/ups (mostly 7-10 at a time)
20 Burpees (ummm...I just tried to keep moving on these)
3 + 15
Round 1 4:30
Round 2 5:30
Round 3 7:30
15 thrusters in the last 2:30
Very disappointing performance for me today. I had hoped to get into round 5, but I just had it handed to me on the thrusters. I don't feel comfortable position wise and I don';t think I move smoothly on this movement and bleed out a lot of power and effort. I am never able to have a good rack position and get that "pop" out of my hips to initiate the transfer to overhead. The pull-ups felt better than usual, i would say more ok than good (good would have been 20 unbroken). I really need to get myself moving, I feel like I very much behind the curve right now of where I need to be. I need to get my nutrition cleaned up and be more focused during my workouts.
Monday, December 1, 2014
Always staying in that @iamprojectx tip! #youknowthis plus had to #meanmug for @annettelong42 #crossfit
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Monday December 1st, 2014
Monday!
A. Hang power clean:
4 x 3 unbroken, increasing in weight. Rest 2:00.
#185-#190-#195-#200(2) - bar felt heavy today, I need to get better dropping under on the catch. Slow elbows too.
B. HBBS: 3-3-3 rest
all @ #315-felt better than my #225 warmup
then:
4 sets for even times across all:
Row 250m
2 muscle ups
12 steps front-rack walking lunge, #135 (axel bar)
2 muscle ups
rest 1:00 between sets
2:19-2:22-2:25-2:22 (unbroken) - slowed the row a bit after the first set. All rows were under 1:38 pace, 1st was at a 1:33. Everything was unbroken, walking lunges while still awful, were better than last week. The MUs was almost totally different. Felt like a slug on the ones after the rower, and the ones after the walking lunges felt effortless.
then: For time:
100 Double unders (:55) missed at 24 and 81, but still managed under a minute (probably because I remembered to tie my shorts before starting instead of during)
60 AD cals. (4:20 - 3:20 actual) slightly over a 20 cal/minute pace
50 Hand release push ups(7:00 - 2:40 actual) - got smoked by these, opened with 10, then 5s, and 3-2s
40 TTB (9:22 - 2:22 actual) - hoped to do 5 sets of 8, open 8-5-6-2 then 5s and 3-2s - just tried to kep moving
9:22 total, I had hoped to be around the 8 minute mark, but not even close today. Push-ups got me. I think I could have pushed a bit harder on the AirDyne, but I kind of spaced out in the 30 cal range. DUs were ok, and TTB didn't quite go as planned.
A. Hang power clean:
4 x 3 unbroken, increasing in weight. Rest 2:00.
#185-#190-#195-#200(2) - bar felt heavy today, I need to get better dropping under on the catch. Slow elbows too.
B. HBBS: 3-3-3 rest
all @ #315-felt better than my #225 warmup
then:
4 sets for even times across all:
Row 250m
2 muscle ups
12 steps front-rack walking lunge, #135 (axel bar)
2 muscle ups
rest 1:00 between sets
2:19-2:22-2:25-2:22 (unbroken) - slowed the row a bit after the first set. All rows were under 1:38 pace, 1st was at a 1:33. Everything was unbroken, walking lunges while still awful, were better than last week. The MUs was almost totally different. Felt like a slug on the ones after the rower, and the ones after the walking lunges felt effortless.
then: For time:
100 Double unders (:55) missed at 24 and 81, but still managed under a minute (probably because I remembered to tie my shorts before starting instead of during)
60 AD cals. (4:20 - 3:20 actual) slightly over a 20 cal/minute pace
50 Hand release push ups(7:00 - 2:40 actual) - got smoked by these, opened with 10, then 5s, and 3-2s
40 TTB (9:22 - 2:22 actual) - hoped to do 5 sets of 8, open 8-5-6-2 then 5s and 3-2s - just tried to kep moving
9:22 total, I had hoped to be around the 8 minute mark, but not even close today. Push-ups got me. I think I could have pushed a bit harder on the AirDyne, but I kind of spaced out in the 30 cal range. DUs were ok, and TTB didn't quite go as planned.
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