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Tuesday, May 31, 2016
Got back to the trails tonight...trails were in great shape! #getoutside #bike #MTB #Crossfit
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Tuesday May 31st, 2016
A. Snatch pull clusters, 5 x 1.1 starting @ snatch max and building a bit as long as positions are solid; :10 between reps, :90 rest -205-210-215-220-225, felt ok...
B. 1-arm DB shoulder press from lunge (leg opposite to working arm forward), 3 x 5/side, 21X1; :60 between sides used the 60, 70 was too much; probably need to grab a 65 from down stairs...
+ Every :60 for 20:00:
1st minute: 40 double-unders - broke my rope on the 1st round...couple UB, couple misses...
2nd minute: 5/side 1-arm KB snatches (bottom position is hang like in regionals, not the floor), 53 these felt ok...but it was just 53s...
3rd minute: 3 wall walks
4th minute: 15 row calories @ high effort - :30 each time, 16 pulls on round 5
+ 3 sets:
12 weighted Russian twists (1 = 1 twist in each direction) #10 rest as needed
B. 1-arm DB shoulder press from lunge (leg opposite to working arm forward), 3 x 5/side, 21X1; :60 between sides used the 60, 70 was too much; probably need to grab a 65 from down stairs...
+ Every :60 for 20:00:
1st minute: 40 double-unders - broke my rope on the 1st round...couple UB, couple misses...
2nd minute: 5/side 1-arm KB snatches (bottom position is hang like in regionals, not the floor), 53 these felt ok...but it was just 53s...
3rd minute: 3 wall walks
4th minute: 15 row calories @ high effort - :30 each time, 16 pulls on round 5
+ 3 sets:
12 weighted Russian twists (1 = 1 twist in each direction) #10 rest as needed
Monday, May 30, 2016
RISC started the day off with Murph! Honoring are fallen who chose to give their lives so we can live free! #RISC
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Monday
Got in some training!
05.30
A. Front squat, 2-2-2-2, 40X1; 3:00 rest 250-255-260-265(1) - really thought I'd get that 265...no belt on these
B. Hang squat clean, build quickly to a moderate single for the day, just want to move something explosively - 210 - hips felt explosive, no early arm pull, but got up on my toes on the catch...and of course slow elbows...
C. Weighted strict ring pull-ups w/false grip, 1-1-1, 21X1; 2:00 rest 35-40-40 + ...ehhh
For time:
104 wall balls, 20 to 10(26-26-26-mess)
52 pull-ups(huge mess)
7:24...first 78 finished at 1:49 thenoff the WB at 4:11, at 33 Pull-ups at 6:00...I may be the worst at pull-ups...#noskill, I seem to have lost touch with these.
+ 3 sets not for time: 6-8/side light DB external rotation, 30X0 :40 front leaning rest on rings
05.30
A. Front squat, 2-2-2-2, 40X1; 3:00 rest 250-255-260-265(1) - really thought I'd get that 265...no belt on these
B. Hang squat clean, build quickly to a moderate single for the day, just want to move something explosively - 210 - hips felt explosive, no early arm pull, but got up on my toes on the catch...and of course slow elbows...
C. Weighted strict ring pull-ups w/false grip, 1-1-1, 21X1; 2:00 rest 35-40-40 + ...ehhh
For time:
104 wall balls, 20 to 10(26-26-26-mess)
52 pull-ups(huge mess)
7:24...first 78 finished at 1:49 thenoff the WB at 4:11, at 33 Pull-ups at 6:00...I may be the worst at pull-ups...#noskill, I seem to have lost touch with these.
+ 3 sets not for time: 6-8/side light DB external rotation, 30X0 :40 front leaning rest on rings
Sunday, May 29, 2016
Good morning for an easy spin on the road bike! #bike #getoutside #crossfit
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Saturday, May 28, 2016
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