20160816

Be quick

4 rft,
7 snatches @115
440m run
15:08

20160815

Summertime... and the living ain't easy...

This summer has been a true trek to test me. Spent a couple weeks on ship. Moved. Shoulder acting up again.

Getting it together now.

Four workouts this week. Two with Tiff both at CFK and at the new garage. Hoping for five next week. Bought a spin bike to add a new flavor.

Oh, and I am getting old. There is that.

20160629

The snatches, again....

Deadlift, from a 2 inch riser. Heavy 5 for the day: 325
Power snatch, 2,2,2,2,2,2 95, 105, 115, 125, 135, 145
Then...
Alternate exercises at the top of every minute for
15 minutes:
Set up a T of cones, about 7m apart, storm though
Wall Walk with Push Up – 3 Reps
80 lb Single Arm DB Power Snatch  – 3 Reps (each side)
5 rounds total.
Sweatfest.

20160628

Squats & metcon

Squat 5,5,5,5,5 135, 185, 225, 245, 255
Push presses 2,2,2,2,2 95, 135, 145, 155, 160

21,15, 9 reps of
95lb push press
2pood Russian KB Swings
95lb walking front rack lunge
45 double unders after each round.

12:17

20160625

Snatches and snatches and...

30 min to max: 1 rep snatch
165, missed 179, 167.5 and 166...
All misses behind the back at bottom.
Mmmm'eh.

3x5, all the below:
Chin grip bwnt row, 170
Good morning, 135
Close grip bwhind the neck push jerk,135

20160623

Stuff and nonsense

I believe that is all moat of this is... ezcept love, and babies...

Deadlift 5RM foe the day, 325 for 5, 335x1, cranks, stopped...

Then, 5 rounds for time:
6 hspus
9 russian kb swings 2pood
6 hspus
9 box jumps 24inch
1:00 rest
12:51

20160622

Snatches and such

Heaviest in 10 min:
Squat snatch
Snatch balance
Overhead squat
155

Heaviest in 10min:
Squat clean
Front squat
Push jerk
195

Then, 5 rounds:
25 double unders
3 power cleans 155
50m shuttle run carrying 50lb sandbag
Rest til ~80% recovered each time


At the old HQ, CrossFit MECCA in 2007