Monday, 11/11/13


Front squat 6×6 @ 145#

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Wednesday, 11/6/13


Weightlifting:

A) Snatch From Hip: 70-75/3*5 sets

  • 75-75-75-75-85

B) Power Clean From Hip + Push Jerk: 70/3+1*4 sets

  • 110-115-115-115

Strength:

A) Front Squat/Back Squat: 4/8*5 sets @ 94% of 131104

  • 115-115-115-115-115

Metcon:

3x max UB pull-ups, 250m row; 3 min rest

  • 15/55.6
  • 12/55.5
  • 10/56.4
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Tuesday, 11/5/13


Weightlifting:

A) Hang Clean + Jerk: 60/2+2, 70/2+2, 75/1+2 80/1+2* 3 sets, 85-90/1+1*2 sets
*note perform ALL cleans first then follow with ALL jerks based on the reps prescribed. Ex: 2+2 = 2 cleans, after the second clean complete 2 jerks.

  • 100-120-130-135 then 145 & 150 for the last two sets; based on 170# squat clean max even though my jerk max is only 160#

B) Clean & Jerk test just because I was feeling lucky … failed 160# twice — last time I hit 160 was probably in 2010

C) FS 1RM — again, I was feeling lucky, but it didn’t go well — old PR from a couple years ago is 215# — 135-175-195#

Strength:

A) Push Press x 5 reps x 4 sets AHAP: 105# for all 5 sets

B) Pendlay Row x 6 reps x 4 sets AHAP: 65-85-85-85

Metcon: quick burner to work on goats and unbroken sets of each movement; each movement set had to be UB or I had to start that movement count back at 0; the only time this gave me trouble was the final set of DUs.

3 rounds: 10 wall balls (14#), 5 T2B (on the inside cage which is more slippery), 20 DUs, 5 kipping pull-ups — 1:17, 3:09, 6:12 were my splits — last set of DUs was 14-2-10-20

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Monday, 11/4/13


I’ve been slacking on recording workouts again …

Did 10 minutes of an easy hip opening routine as part of the 30-day challenge at work.

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Sunday, 10/6/13


Taught the bf the hang power clean today — his first day of Oly lifting and his first day ever using a barbell for anything!

Then we did a metcon from Outlaw CrossFit: 131001 —

12 minute AMRAP of:
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 TTB
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 Push Press 95/65#

I did a 30# dumbbell for the OH walking lunges and 65# for the PP. I finished with 2 rounds plus 28 reps.

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Wednesday, 10/2/13


My dog ate my homework ruined my workout today. Had to cut my lifting sesh short to take her home. Did the free class WOD later in the evening instead of my regularly sched strength work. But here’s what I did do:

Outlaw Barbell: 131002

Weightlifting:
A) Power Snatch From Hang (Top Of Knee): Find Max Triple
B) Power Clean From Hang (Top Of Knee): Find Max Triple

Hit 100# on the HPS triple. I was so impressed with myself that I didn’t even think to record it – which I heard from a recent source doesn’t count as a completed lift, but whatever, I’m counting it. I almost hit 160# on my HPC triple – missed the third attempt. Boo. Finished at 150# on the HPC triple. I do have vids of those, so they definitely happened … backwards jumping and all —

Hang Power Clean Triple @ 150#: https://vimeo.com/75997127
Attempted Hang Power Clean Triple @ 160#: https://vimeo.com/75997264

CFPT Free Class Metcon: 131002

18 min AMRAP, alternating rounds with a partner:
3 burpees
6 slam balls
9 box jumps
100m run

My partner & I did 13 rounds plus 8 reps with a 30# slam ball & 24″ box. Even though it wasn’t a contest, we totally won – duh.

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Tuesday, 10/1/13


Started out with a Z1 500m row & Bring Sally Up as a warm-up. After watching the morning classes, I wasn’t sure I’d get thru all those squats with the girls’ RX weight of 95# — but I managed to hold out just long enough.

Watch the vid here: https://vimeo.com/75878046

I followed that with a little snatch work before coaching the noon class …

Outlaw Barbell: 130930 — Weightlifting:
A) Snatch + Hang Snatch + OHS: 1+1+3 Find Max For Complex — 65-75-85-95-105

Then I did some 1RM snatch testing: 115-125F-125F … SO CLOSE to getting 125#; just need to get under the bar fast!

115# squat snatch: https://vimeo.com/75889217
125# attempt #1: https://vimeo.com/75889524
125# attempt #2: https://vimeo.com/75889648

Then I did the CFPT WOD from yesterday:

A. Snatch Grip Push Press (Behind Neck): 5,5,5,5 — oops, did 5 sets of 5 (instead of 4×5) @ 80#

B. For Time
30 lateral burpees over DB
100m Sprint
30 DB Snatch (30#)
100m Sprint
30 1-Armed Shoulder to OH (30#)
100m Sprints
time: 6:12 RX

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Tuesday, 9/24/13


Outlaw Barbell: 130924

Weightlifting
A) CJ: Pause at bottom of knee: Find Max Double
B) Then 1 set @ 90%, 1 set @ 95%, 1 set @ 100%

Strength:
A) Back Squat: 60/5, 65/5, 70/5, 75/5
B) Front Squat: 60/5, 65/5, 70/5, 70/5
C) Clean RDL + Jump Shrug: 6 reps x 5 sets @ 85%-100% of clean max
D) On Toe Jerk Under x 5 reps x 5 sets

Conditioning from The Outlaw Way: 130911

For time:
100 Double-Unders
50 HSPU (regionals standard)
100 Row for Calories
50 Ring Dips
100 Double-Unders

Results

W-A) dropped each from the top of the jerk: 85-115-125 … got distracted by yesterday’s goal, so … 135 (double, but no pause) then singles at 145-155-165 (failed jerk)-165 (failed jerk again)-170 (no jerk attempt) — that’s a PR on my squat clean @ 170#!
W-B) I’m horrible at following directions (hence my max lifts rather than doing this practice section)
S-A) 140-150-165-175
S-B) 130-140-150-150
S-C) skipped
S-D) 65-65-65-65-65
COW) 32:18 — blue band on RD; 16??-something for the 100 cal row; no good runs on the DU/2nd round took especially long; HSPU were slow too/shoulders felt weak

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Monday, 9/23/13


Outlaw Barbell: 130911

Weightlifting:

A) 3 Position Power Snatch (Floor, 2in off floor, top of knee): Find Max Set UB: That means you will complete a total of 3 power snatches from each position: compare to 130807
B) 3 Position Power Clean (Floor, 2in off floor, top of knee): Find Max Set UB. Yes UB. That means you will complete a total of 3 power cleans from each position: compare to 130807
C) Jerk From Rack/Blocks: Find Heavy (non-maximal) Triple: compare to 130807

Strength:

A) Clean Pull from Ground + 3 sec descent to ground: 4 sets of 3 touch and go reps @ 90%-100% of Max Clean
B) BN Snatch Grip Strict Press (Klokov Press): 4 sets of 6 AHAP (which won’t be very heavy)
C) Tempo Backsquat x 3 reps x 4 sets @ 70% of max. Tempo: 52X2

Outlaw Way Conditioning WOD 130906:

3 rounds for time:
30 wall balls (14#)
15 pull-ups

Results:

W-A) Found heaviest 3-pos power snatch: 65-65-85-95
W-B) Found heaviest 3-pos power clean: 95-125-135 (stopped there; didn’t try any higher)
EXTRA) Squat clean 1RM for the day: 145-155-160-165-170F — that’s a PR on my squat clean @ 165#!
W-C) 65-95-115-125# (cleaned from floor; tweaked something in hand on 170# squat clean attempt so stopped at 125# on jerks)
S-A) skipped
S-B) 55#
S-C) 165# (based off 235# estimated current 1RM BS)
OWC WOD: 10:04
Breakdown of metcon:
1st round of wall balls: 24-6
1st round of pull-ups: 7-5-3
2nd round of wall balls: 8-8-9-5
2nd round of pull-ups: 7-4-3-1
3rd round of wall balls: 12-10-8
3rd round of pull-ups: 7-5-3

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Friday, 9/19/13


Did the CFPT WOD with the 7am class today since it was a partner WOD and the class was short one person. Can’t remember how many rounds we did. I used RX weight on the DB snatches

CFPT Metcon
Partner WOD – Alternating Rounds
18 Min AMRAP
14 DB Snatch 50/30 (7 Each Arm)
16 Jumping Lunges (8 Each leg)
18 Sit Ups

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