20120331

BB Gymnastics

1) Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1. 90%x1 – rest 60-90 sec.
2) Clean & Jerk: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1– rest 60-90 sec.

Notes: Neither lift needs to be touch and go, resetting after the rep is not just ok, but is suggested. When there is only 1 number following the listed percentage, then it notes reps.

Conditioning

For time:

10 Muscle-Ups
10 Squat Snatches 95/65#
8 Muscle-Ups
8 Squat Snatches 105/70#
6 Muscle-Ups
6 Squat Snatches 125/80#
4 Muscle-Ups
4 Squat Snatches 145/95#
2 Muscle-Ups
2 Squat Snatches 165/105#

Snatch 95,115,125,130,135,150
C&J 135,150,160,170,175,190
Conditioning around 10 min, clock was mistakenly stopped by another trainer before I finished the last two rounds.
No extra, cause my scrub ass didn’t qualify this year.
Oh, and I only used 1 bar for conditioning, and only added 10lbs per round, so did 95,105,115,125,135.

A week off

We traveled back to Philly, where the only WOD we did was 12.5. I improved by 3 thrusters from last year for 95.
I finished the Open at 236 in NorCal and 3814 in the world.  An improvement of 105 places in region and 139 in the world with approximately double the competition.  I'm not happy but I'll take it. The improvement despite the steeper competition makes me want to take this further.

Eight years until Masters...

Thursday:
Squat clean 3x3 warm ups & 3x3@50%

For time:

5 Rope Climbs 15′
15 Ring Dips
30 KB Snatch 24/16kg (15/15r)
3 Rope Climbs 15′
15 Ring Dips
20 KB Snatch 24/16kg
1 Rope Climb
15 Ring Dips
10 KB Snatch 24/16kg

9:50

Friday:
BB Gymnastics
1) Snatch From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec-115, 125
2) Clean From Blocks (just below knee): 3X2 @ 75%, 2X2 @ 80% – rest 75 sec-155, 175
3) 4X2 Heaving Snatch Balance – heavier than last week, rest 75 sec-95, 105, 115, 125

Strength
1X20 Back Squat @175

Then...
Part A:

3 rounds for working time of:

10 Push Press 135/95#
15 HR Pushups
20 Pullups

*Rest 2 minutes after each round.

-Rest 10 minutes between parts.

Part B:

6 minute AMRAP of:

7 Hang Power Cleans @ 185/120#
11 Ring Dips
14 T2B
Part A:
4:22 working time (push pressed 105)
Part B:
2 rounds plus pwr clns (cleaned 135)

20120315

BB Gymnastics
20 minutes to establish a 1RM Power Clean. 
Took a warm up, started the clock at 115, hit 135, 155, 185, jumped to 205, failed, dropped to 190, then 195, then with 0:01 left I stood up 200. It was like a muscle clean, I think I would have PRed over my squat clean if I hadn't jumped and had warmed up better. Feeling stronger than I have in a while.
Conditioning
8 minute AMRAP of:
10 DB Thrusters 30/20#
10 GHD Situps
10 Inverted Burpees

I did 3 rounds plus the thrusters.  12.4 has just come out and the first athelete in our gym was going through, so I got distracted.
I skipped out of AMRAP 5 strict TGU's cause I am tired. 
Old dogs need more rest.

20120314

Rick Ross on a rope chain

1a) 7X2 Hang Snatch High-Pulls + 1 Hang Snatch (full squat) – heaviest possible, rest 60 sec.
1b) 7X3 Snatch Grip Behind the Neck Push Press – heaviest possible, rest 60 sec.

Then 5 rounds for total time of:
Row 250m
25 Perfectly Vertical KBS 70lbs

*Rest 2 minutes between rounds.

Lastly, pull sled 200mx4, 1:1 rest/work ration.

1a/1b- 85/95, 105/115, 115/135, 125/165, 135/185, 145/185, 150/185
WOD 14:33 total work time
10:00 later, tied a rope to a vest to a prowler with a total weight of 175 and walked.
The first in 200m in 4:03, 2nd in 3:20, 3rd-3:03, 4th-3:10

20120313

Outlaw WODs continue

For a few weeks now I've followed outlawcoach.wordpress.com and it has been incredible.

Today's work:
Strength

1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.
2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.
2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.

Conditioning

5 rounds for time of:

6 Muscle Ups
9 Front Squats @ 185/120#

Results:

1a 168, 196, 210, 210
2a 155, 185, 200
2b 1 body weight only, +10lbs for 2&3

WOD: did HSPU w/reg standard to let a huge hole in my right palm heal up, 155 FS from the floor.
14:18

20120302

It hurt

But despite the hurt I pulled myself under the bar 60 times for 12.2 today.

Hell of a lot of fun to do it too.

At the old HQ, CrossFit MECCA in 2007