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Monday, 3/31/14

Third class coaching at CrossFit South Cobb today. I’m having so much fun getting to know some new folks!

Stuck around after class to try out their metcon for the day:

“Snoopy Snow Cone Machine”
Complete as many rounds as possible in fourteen minutes of:
3 Hang Power Cleans (115/75)
6 Push Presses (115/75)
9 Deadlifts (115/75)
12 Lateral Bar Hops

I got through 12 rounds plus 3 additional HPCs. Got through each of the barbell sets UB; those PPs got tough toward the end.

Friday, 3/28/14

Stuck around after class at CFSC to try out my second CF Open WOD of the year. Ouch. Those burpees were hella monotonous.

CrossFit Games Open 14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Bar-facing Burpees

I finished in 17:15. Definitely out of shape, but not a bad time for not having done thrusters since the GG Xs & Ys competition a few months ago.

Thursday, 1/9/14

After forcing myself to do a workout on Monday, the peak of my sickness was on Tuesday. Gave myself Tuesday and Wednesday to rest. Feeling almost normal today, so wanted to get back into a routine. Decided to go back and do Tuesday’s programmed workout since I need more work on my squat snatch than on my power lifts. The max power clean testing from Wednesday looked enticing though …

Tuesday, 1/7/14

Strength:

A) Snatch to max in 12 min (on 2nd miss you’re done)

• Attempt 1: 95#
• Attempt 2: 105#
• Attempt 3: 115#
• Attempt 4: 120# F
• Attempt 5: 120# F — got 120# OH both attempts, but couldn’t stick it

B) Then Rest exactly 2 min before completing
3 Rounds: ME Snatch in 60 sec @ 60%, rest 3 min

• 70#
• R1: 6 (sloppy)
• R2: 10
• R3: 11

Skill:

A1) Weighted Chinup: 5,4,3,2,1 rest 90 sec
A2) Weighted Dip: 5,4,3,2,1 rest 90 sec

• Pull-ups: 5@BW (tough!), 4@BW (3-1), 3@BW, 2@BW, 1@5#
• Dips: 5-purple, too easy, 4-yellow, 3-yellow, 2-BW, 1-5#

Conditioning:

AMRAP in 6:
5 Power Clean (115#)
10 Wall Ball (14#)
10 HR Push-ups
Rest 6 min
AMRAP in 6:
5 Front Squats (115#)
10 Toes To Bar
4 Alternating DB Snatch E/A (55#)

• First AMRAP = 3+12
• Second AMRAP = 2+7

Monday, 1/6/13

Today was rough. I’m sick … I forgot my Oly shoes … and my hand started hurting on the snatch/front rack/jerk again. Kept weight light and skipped the FS – just wanted to get in a workout so I didn’t fall out of the routine.

Strength:

A) Snatch to max in 12 min (2 misses allowed)

• 65-75-85-90-95-100#
• sick brain = totally spaced & did the snatch pull+HS+Sn for sets 65# thru 90# before I realized I was doing the wrong thing

B) After snatch max complete Snatch Pull x 1 + Hang Snatch x 1 + Snatch x 1: 3 sets @ 85%-90% of max for the day, rest 60 sec between sets
* you may use straps but the bar cannot return to the ground once it leaves until after the completion of the entire complex except to perform the touch and go snatch. The eccentric work will be good for you.

• 90#; no straps

Rest 15 min and eat something

C) CJ to max in 12 min (1 miss allowed)

• 115-135# (stopped there because the front rack and overhead on jerk was really hurting my hand)

D) After CJ max complete Hang Clean x 1 + Clean x 1 + Jerk x 1: 3 sets 80%-85% of max for the day, rest 90 sec between sets
* same rules apply except that you cannot use straps

• 125#; failed jerk attempt #2 bc of distraction from hand pain

E) FS to 3RM in 10 min — SKIPPED

Skill and Conditioning Combined:

8 min time cap:
50KB Swing Buy-in (53/35)
then complete 4 Rounds:
10 Push Press (115/75)
10 burpee box jumps (24/20)
in remaining time complete ME Bar MU
* score is number of bar mu

• 3 rounds + 10 PP
• again, felt really weak/low energy on this WOD — didn’t do any of the PP sets UB, which is nuts.

Saturday, 1/4/13

Strength:

A) Snatch to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 sets

• Attempt 1 = 95#
• Attempt 2 = 100#
• Attempt 3 = 105# — https://vimeo.com/83388213
• Attempt 4 = 110# F
• Attempt 5 = 110# F (I sorta cheated on that 1 miss thing … )
• EMOM 3 @ 90% = 95# (all three reps felt shitty; like I was pulling too early or something; no misses though)

Rest 15 min and eat

B) CJ to max (only one allowed miss) in 12 min then 1 single @ 90% of max every 60 sec x 3 sets

• Attempt 1 = 125#
• Attempt 2 = 140#
• Attempt 3 = 150# — https://vimeo.com/83392611
• Attempt 4 = 160#F (felt heavy off the floor/wasn’t committed; got the bar high enough, but didn’t move under at all)
• EMOM 3 @ 90% = 135#

C) FS to 3RM in 10 min

• 125×1
• 145×1
• 155×3
• 165×3
• 175×3 — https://vimeo.com/83392496

Skill:

3 Rounds
A1) ME C2B PUs in 45 sec, rest 15 sec  (subbed C2B for bar MUs since I can’t do those)
A2) ME Alternating DB Snatch (50#) (must touch floor each rep) in 45 sec, rest 90 sec

• Round 1: 5 C2B (2 no reps) / 10 snatches
• Round 2: 9 C2B / 12 snatches
• Round 3: 10 C2B / 12 snatches

Conditioning:

AMRAP in 10min:
200m run
15 OHS (65#)
15 HR Pushups

• 3 rounds (finished at 9:52)

Friday, 1/3/13

(AM before work)

Strength:

A) Snatch to Max in 12 min (3 misses allowed above 90%) then complete EMOM x 6min: 3 Touch and Go reps @ 60%
* no straps on drop down sets

• Attempt 1 = 85#
• Attempt 2 = 90#
• Attempt 3 = 95#
• Attempt 4 = 100#
• Attempt 5 = 105#
• Attempt 6 = 110# (my first squat snatch at 110# as far as I know) — https://vimeo.com/83383842
• EMOM 6 minute, 60% TNG sets @ 65#

B1) Snatch Grip RDL into high pull: 85% x 5 reps x 4 sets, rest 60 sec
B2) Batwing Bench Hold with KB x 45 sec AHAP, rest 60 sec

• 90# / 17.6# ; dropped all the pulls, used flat bench instead of incline bench since we don’t have one

Skill:

5 Rounds:
30 UB Double Unders + 12 pistols alternating each rep, rest 30 sec
* if you fail @ DU before 30 start the DU overs

What the fuck …

• Round 1: 3-2-2-14-11-10-17-8-4-15-3-13-gave up; time = 5:30
• Round 2: 30 UB DUs on the first attempt; time = 43 seconds
• Round 3: 19-7-23-4-4-4-8-15-8-3-15-9-gave up; time = 5:29
• Round 4: 13-9-5-14-7-2-9-10-6-3-3-2-gave up; time = 5:40
• Round 5: 4-1-1-5-8-3-5-2-4-2-2-5-11-gave up; time = 4:30

(PM after work)

Conditioning:

Opens Practice:

12 min running clock:
1k row
4 Rounds:
10 Deadlift (155/105)
5 Shoulder To Overhead (155/105)
10 Burpee to 6in target
in remaining time (if any):
complete max meters rowing.
*score is meters of final row

• got thru 3 rounds + 10 DLs; my burpee target was way more than 6″ tho

Thursday, 1/2/2014

Strength:

A) CJ to max in 12 min (allow for 2 misses at 90% or above) then 75/2*3 sets, rest 90 sec between    *complete the drop down doubles touch and go

• Attempt 1 = 135#
• Attempt 2 = 145#
• Attempt 3 = 155#
• Attempt 4 = 165# !! PR !! — https://vimeo.com/83313105

B) Back squat: Find 3RM in 10 min

• 145#x3
• 165#x1
• 185#x3
• 205#x3

Skill:

A) EMOM x 6 min: 6 HSPU + 10 Toes To Bar
* use deficit on HSPU if possible to maintain

• all HSPU sets unbroken (no deficit; just normal RX)
• T2B were bad; couldn’t finish all ten each minute: 10-8-6-5-5-4

Conditioning:

AMRAP in 30 min:
30 Cal Airdyne
50m Farmer Carry (35#)
10 Burpees AFAP
Rest 1 min walking
10 Hang Power Clean (115#)
12 Ring Dips (blue band)
15 GHD Situps
Rest 1 min walking
75 m sled drag (125#)
15 HR Pushups
30 Jumping Lunges (15 e/l)
Rest 1 min walking

• Did the best I could to do the correct distances on farmer carry and sled drag, but I was inside due to rain; sled drag was the most difficult
• 2 rounds + 11 calories on the AD

Tuesday, 12/31/13

Strength:

A) Snatch to max in 12 min (allow for 2 misses at 90% or above)

• Attempt 1 = 85#
• Attempt 2 = 90#
• Attempt 3 = 95#F
• Attempt 4 = 95#F
• Attempt 5 = 95#
• Attempt 6 = 100# — https://vimeo.com/83384063

Skill:

A1) Close Grip Bench Press: 1×10, 2×8, rest 60 sec between
A2) Seated Sled Pull: Pull Weighted sled 50 feet AHAP THAT DOESN’T ALLOW YOU TO USE YOUR BACK: 3 Sets, rest 60 sec between — combined enough straps/ropes for only 43 feet

• 65#/25#
• 75#/40#
• 80#/40#

Conditioning:

AMRAP in 8 min:
12 Box Jump Step Downs (24/20)
8 KB Swing (53/35)
6 Shoulder to Overhead (115/75)
— Rest 4 min —
AMRAP in 8 min:
24 Double Unders
8 Thrusters (95/65)
12 Toes To Bar

• 6 rounds + 4 box jumps
• 3 rounds + 22 double-unders — the T2B really slowed me down; my shoulders were just too shot to keep a steady pace

Monday, 12/30/13

(AM before work)

Strength:

A) Snatch to max (allow for 4 misses @ 90% or above) in 12 min then 75/2, 80/2, 85/2, rest 90sec-2min between sets

• Attempt 1 = 95# — https://vimeo.com/82957584
• Attempt 2 = 100# — https://vimeo.com/82957901 (that damn squat!)
• Attempt 3 = 100# — https://vimeo.com/82957912
• Attempt 4 = 105# — https://vimeo.com/82958018
• 80#x2 — https://vimeo.com/82958243
• 85#x2 — https://vimeo.com/82958302
• 90#x2 — https://vimeo.com/82958351

Rest 15 min

B) CJ to max (allow for 3 misses @ 90% or above) in 12 min then 75/2, 80/2+1, 85/1, rest 90sec-2min between sets

• Attempt 1 = 125# — https://vimeo.com/82987810
• Attempt 2 = 135# — https://vimeo.com/82987813
• Attempt 3 = 145# — https://vimeo.com/82988092
• Attempt 4 = 155# — https://vimeo.com/82988091
• Attempt 5 = 160# — https://vimeo.com/82988141
• 120#x2
• 130#x2+1
• 135#x1

(PM after coaching)

C) FS: Work to 3RM in 10 min

• 145×3
• 165 x3
• 175 x3

Skill:

EMOM x 6min: 2 DL @ 195# + 3 kipping pull-ups on the rings

Conditioning:

10x150m row sprint, 45 second rest

1. :35.0
2. :32.9
3. :32.2
4. :32.6
5. :32.3
6. :32.5
7. :32.4
8. :33.1
9. :33.1
10. :33.1