20120430

Do work

1) snatch 5x3 @125 rest :45
2a) behind the neck snatch grip push press 4x3@175 rest :60
2b) snatch pull 4x2@190 rest :60

Strength 20rep back squat at 200lbs

WOD
30 burpee over the box jumps 24"
30 T2B
30 push press @ 135
1K row
15:58


20120429

Start of Regionals weekend

BB Gymnastics

1) 5XME UB Hang Power Cleans @ 185# – rest 60 sec.
2a) 5X1 Press Cluster (PP, PJ, Split Jerk) – 135#, rest 60 sec.
2b) 5X1 Non-Heaving Snatch Balance –115#, rest 60 sec.

Conditioning

4 rounds for total working time of:

Row 500m
12 Pistols (alternating)
24 Pullups

Rest 1:1

20120421

Snatch PR

 So I haven't been posting all my WODs. Casually I would say that this is just because I suck at life. But self-abusive humor aside, I hardly have the time and that's only going to get worse.

 So I'm still following the Outlaw Way, and I'm still making gains. This week I de-loaded a bit, taking a break form finishing all the work posted so that I can rest. I did set a snatch PR of 170. I pulled 175 high enough thrice, locked it out and got underneath it once, but failed to stand it up.

 170 is bodyweight +1. Not shabby, but it won't be a long lived PR either, it is going down next time I feel froggy (or next time its programmed to PR). All shit talking aside, that was hard.

 This week I hit a few other good days of work, but I hardly remember them because I failed to post immediately after. We also started another 45 Paleo challenge at CrossFit Monterey. I'm fuck-tarded because with a baby on the way in June I just signed up not to drink on Cinco de Mayo or Memorial Day.

 Tarded. Seriously.

 Some progress towards the thesis was also made, I'm in possession of a thesis proposal, it just hasn't been put from my head into the written page yet. That will happen alongside the 175 lb snatch. It is coming, that much is certain.

 Yesterday was epicly fun.

 BB Gymnastica:
5 sets of 1 snatch and 20 double unders at 65%, 70%, 75%, 80%, 85% made them all, double unders suck after a heavy snatch.
5 rounds of 200m row 185 lb hang power clean. This was scaled from 225 cause who the f*&$ am I kidding?

 Conditioning:
3 rounds for time of,
15 kipping HSPUs
10 80 DB snatches, alternating arms
5 muscle ups
12:41.
 HSPUs felt a breeze, slight scale, used abmat when it was supposed to be all off the ground, but helped my confidence and proved to me that should strength is coming along, DB snatch was scaled from 100 lbs, cause again wtfaik? muscle ups were done unbroken on 1&@, in three I did 4/1, not sure why I got off rings, except my skin was closed to popping open--but that usually doesn't stop me, so is that good or bad?

20120412

Not getting to be a better blogger

Snatch 3x1@132
Clean&jerk 3x1@170
Snatch pull 3x2@170

Conditioning:
250m row
10 95lb thrusters
15 burpees
3 minrest per round
All eearing 20lb vest.
My time splits are in the picture.
Total work 16:58 when you take out the 12 min of rest.

Thrusters were brutal.

20120410

Quick Note


"Life is hard. It's harder if you're stupid."
-Sgt Striker (John Wayne),
The Sands of Iwo Jima

20120406

BB Gymnastics

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85% – rest 75 sec. DEMO VIDEO
3) 4X1 Heaving Snatch Balance – heavier than last week, rest 75 sec. DEMO VIDEO

Strength

1X20 Back Squat

Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.

Conditioning

For time:

50′ Prowler Push (high handles) 165/125#
15 OHS 135/95#
15 HSPU
50′ Prowler Push (low handle) 165/125#
12 OHS 135/95#
12 HSPU
50′ Prowler Push (high handles) 165/125#
9 OHS 135/95#
9 HSPU
50′ Prowler Push (low handle) 165/125#

My work:
1) Snatch from blocks (just above knee): 120, 132, 140
2) Clean from block (just above knee): 168, 177, 180
3) 4X1 Heaving Snatch Balance –135, 137, 140, 142
Strength

Back Squat 1X20 @195
Conditioning scaled OHS to 115, HSPU to 1 45 and Prowler to ~35 ft.
12:42

At the old HQ, CrossFit MECCA in 2007