Thursday October 30th, 2014

Thursday
8:00 Amrap at 80%
5 hspu
10 Box jumps 24"
30 double unders

7 rounds + 5 HSPU (kipping) - I started on a 1 min per round pace, and fell off that a bit toward the end. Box jumps seemed to be the biggest issue. All put 1 round of HSPU (kipped) were unbroken. All DUs were unbroken. Really suprised at how much the box jumps smoked me today, was landing bent over toward the end.

 Rest 4 minutes

8:00 Amrap at 90%
10 hang power snatch #75
10 wallball #30lb
10 knees to elbow pullups

4 rounds + 3 HPS - I was able to keep moving on this one. All of the hang power snatches were unbroken, the first wall balls were unbroken, and then 5-5, 4-4-2, 4-3-3. The K2E pull-ups were very tough to get a rhythm, and were mostly broken into 4-4-2, and fell to some singles on the last round.

Rest 4 Minutes then:

300m row, max calories 29 calories - WOW, I felt awful after this one, I really wanted the 30 cals, but I fell off the last 100, couldn't keep in the 2K plus range, fell to 1700s. I make have felt like puking just a bit after this one.

4 minutes at Games pace burpee box step overs w/ #35 dbs

Finished with 32 burpee box step/overs, didn't feel as recovered as i expected after the row, but I just tried to keep moving. I fell off just a bit around the high teens and again at 25. Glad to have been over 30 on this one today.

October 29th, 2014

WEDNESDAY
A. 1 clean + 1 push jerk. Build to a tough but crisp single. 
Worked up to #215 on these, missed at #225. I don't really have a feel for the push jerk, I'm more comfortable using the split technique. 

B. Deficit Deadlift (2-3"): 3 x 4-5, 31X1 rest as needed;

Went #275 on the first two sets, then went to #315. The #315 felt really solid, I should have used this on all three sets. 

then:

4 sets at max effort
7 Thrusters, #135
14 CTB pullups
25m HEAVY yoke carry (#375 then #300)

Round 1 - 1:45
Round 2 - 1:37
Round 3 - 1:30
Round 4 - 1:17

I did these as starting a round every 5 minutes so that I could finish before work.

This combo really smoked me today. I can't seem to get the technique dialed in on the pull-ups and I feel I'm gripping the bar too much in the thrusters without being able to rest it in the front rack when would change the load a bit. The yoke at #375 felt very heavy today and I was stutter stepping so I dropped it to #300. 

This felt like a rough one overall for me today. Hopefully tomorrow will be better. 

Tuesday October 28th, 2014

TUESDAY:

1/2 Tabata DUs - id this to warm-up and stay fresh with these
then 2 rounds Not for time:
8 Wallball, #30 to 11' - woah...these were tough
3-6 muscle ups - a mess, singles, chicken winging...need work!
4 1 arm KB OHS - used  #44 & #53, did 4 on each arm each round

A. Emom 7: 3-rep hang power clean, #195 and #200
I was hoping to hit all sets at #205, but had to settle for #195 and #200, didn't feel like I was getting good hip pop on these. Went way wide with my legs too. I have trouble in the power clean of pulling under the bar and catching in a good front rack.

B. OHS: Build to a 1RM
Hit #240  for a PR on this! These felt solid, and I've got more in the tank on this one. Is your OHS supposed to be more than your clean and jerk?

then: 9:00 at 80%
30 burpee toe-to-bar, 30 front squats, #135
1 round and 24 burpee T2B

Still can't cycle these much faster than about 7-8s a rep. Finished the first 30 right at 3 minutes into it. Went 10-8-4-8 on the front squats, those were tougher than I thought! I went back to the bar at the 3 minute mark and was able to hit 24 burpee T2B.

Rest 5:00

9:00 at 90%
400m run, 1 legless rope climb

4 rounds and 75 meters

I just tried to keep moving on the run and felt solid on the rope climbs today! This is about how I have to run a mile, breaking it up with rope climbs!

Monday:

HBBS 5-5-5 40x1 tempo

#305 - these didn't feel real solid today, didn't feel like I had any drive to the legs.

Then For time (12 min cap)
15 CTB Pull-ups (10-5)
15 Snatches #115 (5-6-4) (finished at just over the 2 min mark & changed plates)
10 bar muscle ups (all singles) (started at 2:45 and finished right at the 5 min mark)
10 Snatches #135 (all singles) (finished at just over the 6 minute mark)
5 Ring Muscle Ups (4(failed 5) - 1)
5 Snatches #155 (All singles)

Finished in 8:10 got it handed to me in bar muscle ups! I felt pretty good on the pull-ups, but struggled to get over the bar on the MUs, I had two fails. The snatches felt pretty good. All singles for me after the #115s, and no misses nor press outs on the #135s or #155s.

Love the #XM #Backspin channel! Lik #PRT for ride to the hacienda! #rockdisfunkyjoint

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Awesome #BarbellsForBoobs at @crossfitincognito w/ @tdswack @a_rooon @jillianrenae41 @kaylacarl00 @annettelong42 @kellidubdub @150wallballsthomson @slandrum91e #crossfit #Grace

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Barbells for Boobs and some other work!

Saturday morning began with the usual 6:30 AM workout session with those DinaB boys.

SATURDAY
A. Front Squat: 2-2-2-2 41X1, 3:00 rest

#265, getting more comfortable with weight above #250, still lost the front rack on a 2nd rep on one of the sets.

 For time:
1000m row
50 UB double unders
15 Wall walks
50 UB double unders

7:07
Finished the 3:30 row, unbroken DUs and kept moving on the wall walks, and finished with unbroken double unders. This felt solid, except for the row, I feel I should be able to hold my pace for a 1K in the sub 1:40s, I did for the first 500m and then fell off. The DUs felt good today, and I may have been able to push the wall walks a bit faster, but I wasn't sure how they would affect the second DUs so I paced. The last DUs I tried to stay smooth and not rush to sub 7 min it, feeling that slower and smoother beat rushing and failing. overall pretty satisfied with teh effort.

After coaching my Functional Strength Training class, I went with my buddies to the CrossFit Incognito Barbells for Boobs workout in Chillicothe. We did "Grace" - 30 Clean and Jerk (#135) for time. I finished right at 2 minutes and did it with 5 then singles. Felt solid, and I recovered pretty quickly afterwards. Pretty cool day with a lot of my friends, which is what this thing called CrossFit is all about!