Saturday Part 2: For 18:00: Evens: 5 kipping handstand push-ups Odds: 5 CTB pull-ups w/regular kip These felt solid! + 3 rounds not for time, just chip away steadily and avoid any tough breathing: 45 double-unders 25 unbroken wall balls, 20 to 10 10 unweighted glute-ham raises Under 9:00, sub-30 for DUs, :45 for the WB #crossfitmasters #crossfit #rtg16

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Saturday Part 1: 10.31 A. Squat snatch, build to a heavy single in only 3 attempts above 135 165 175(miss) 180(miss) Couldn't get into a good position, pulling under, hip were high and shoulders forward on the catch B. Squat clean & split jerk, build to a heavy single in only 3 attempts above 185 215 225 miss - felt off on transition to jerk 225 #crossfit #crossfitmasters

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Thursday October 29th, 2015

10.29
A. Squat clean, build quickly to a single @ 205

B. Squat cleans, 3 x :30 @ 155; 2:30 rest - 9 reps each set

C. Butterfly CTB pull-up, 5:00-8:00 practice - somewhat better, still pulling into the bar though and messing up the rhythm...

then
4 sets for sustainable reps:
3:00 of
[2 muscle-ups + 4 handstand push-ups + 8 kettlebell swings @ 70]

:60 rest, pick up where you left off

2+ rounds each 3:00, finished with 10+6 reps

then
3 sets
400m run @ high aerobic effort
:90 walk rest
1:25
1:24
1:27

Fell off on the last one...this was tough for me, I don't like to run! Haha 

Wednesday October 28th, 2015

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3-5 rounds, easy pace
30 calories @assaultairbike (sub3:00)
750m row (1:55 pace)
6 alt Turkish Get-Ups #35
:15/side single arm hang (these felt tough today)

Went for 3 rounds, stopped because I could feel my lungs getting irritated...hopefully those meds will clear up that bronchitis...I don't like being sick! #crossfit #crossfitmasters #rtg16

Tuesday 151027

I

Tuesday: 

A. Hang power snatch, build to a 5RM - couldn't get under the 5th rep at #150... 

B. Clean pulls, 5 x 1 @ 255; begin a set every :75 - ehhh...always feel my tech is off when I do these

Then

3 rounds for even times: 

12 ground-to-overhead, 135 - smooth over fast, no need to touch-and-go these right now 

12 bar-facing burpees 

12 toes-to-bar 

2:00 walk rest 

1-2:00 

2-2:11 

3-2:32- felt apart and lungs didn't want to work... 

Then

 3 sets: :20 row @ 97% effort 

3:20 rest 

1-1:25.4 - 117 meters 

2- 1:24.0 - 119 meters 

3- 1:22.4 - 121 meters

I went to the Jackson Urgent Care afterwards and found out I have bronchitis...so a Z-Pack and some prednisone for me...may have been affecting the training a bit today...

Awesome evening to hit a quick #trail ride at Bob Evans Farms on the fat bikes! #mountainbike #bikeride #getoutside #useyourfitness #crossfit

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Monday October 26th, 2015

Had the coffee...then did some squats to start it off right!

A. Back squat clusters, 4 x 1.1.1 moderate/tough, 20X1; :10 between singles, 2:00 rest -#295-#305-#305 - these felt solid, although rep three felt tough!

B1. Weighted supinated CTB pull-up, 3 x 3-4, 21X0; :90 rest -#44-#49-#53 - these were ok...

B2. Behind-the-neck shoulder press, 2-2-2, 21X1; :90 rest -#125-#135-#135 - these felt pretty good on the last set

C. Offset carries (1-arm overhead carry #70 + 1-arm Farmer's walk #88), 2 x 20m/side; :90 between sides - not as tough as I thought, I may need to up the weight!

+ 5 sets:

:60 max distance handstand walk(30' each time)
:60 Assault Bike @ 90% aerobic(18 cal, .4 miles)
:60 walk rest