Barbells and Bikes

Friday, November 6, 2015

Jackson scores first to take a 7-0 lead over Bexley! #ohsaafootball #JHS

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Thursday, November 5, 2015

Thumbs up to this "last day of summer"! #getoutside #useyourfitness #bike #mountainbike #crossfit

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Thursday November 5th, 2015

A. Squat clean, build quickly to a moderate single - #230 - no misses, no oly shoes - felt solid today!

B. Butterfly CTB pull-up, 5:00-8:00 practice - feeling solid!

then 12:00 @ 90%:

2 muscle-ups
4 kipping handstand push-ups
6 front squats, 115
8 kettlebell swings, 70
7 rounds and through the 6 FS on 8

+ right into 800m easy jog (just under 5:00, legs didn't start working til around 300m...)

Wednesday, November 4, 2015

Wednesday November 4th, 2015

: Some #activerecovery
3-5 rounds easy:
30 Assault Bike calories (250 watts)
750m row (1:55)
4 alternating tough Turkish get-ups (53)
:15/side 1-arm passive hang from bar

+ 15:00 mobility work of choice (lots of foam risking today and some ankle/hip work)

Actully got 8+ hours of sleep last night, felt pretty good today...hmmm....connection?

Tuesday, November 3, 2015

Tuesday November 3rd, 2015

11.03

A. Hang power snatch, build to a 3RM - wasn't feeling these today, only hit #155 - not sure what was going on with these

B. Clean pulls, 4 x 1 @ 260; begin a set every :90, felt ok...

then
5 rounds for even times:
8 ground-to-overhead, 135
8 burpee toes-to-bar
2:00 walk rest
1:07
:55
1:00
1:02
1:05

All GTO unbroken and it is tough to cycle those burped TTBs!

+ 3 sets: :25 row @ 97% effort 4:05 walk rest
147m
149m
149m
Last time I did these in June I was at 153 every time, so I'm a bit disappointed with these today...my rowing has seemed off lately...

Monday, November 2, 2015

Monday! 2 A. Back squat clusters, 5 x 1.1 moderate/tough, 20X1; :15 between singles, 2:00 rest -295-305-310-315-315 B1. Weighted supinated CTB pull-up, 4 x 2-3, 21X0; :90 rest -53-53-58-62 B2. Behind-the-neck shoulder press, 2-2-1-1, 21X1; :90 rest -135-135-140-140 C. Offset carries, 3 x 20m/side; :90 between sides - 70DB OH, 88 KB carry - DB was a bit more awkward than the on from last week + 15:00 Assault Bike @ Z1, off every 3:00 for 10-15' handstand walk - last HSW felt good #crossfit #crossfitmasters #rtg16

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Sunday, November 1, 2015

Drove through the mists to get in a great ride at Scioto Trail with these guys! #getoutside #useyourfitness #bike #mountainbike #crossfit

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