20120626

Training in two parts

AM:
Back squats 95, 135, 170, 185 & 200x5, 225x3, 240x2, 250x2

PM:
3 High block cleans+1 split jerk 95,115,135,155,175
EMOM for 10:00
3 bar muscle ups an AMRAP double unders in whatever time is left
271 total

20120625

Strength & WOD only today

4x8 GHR 0,5,10 lbs
4x3 Bar TGU per side @50lbs

21,15,9
135lb OHS
T2B

8:29

20120622

Friday before the market

1) 5x3 split jerk from blocks
155, 175, 175

2A) dynamic banded deadlift 10x2 @195lbs+ rest :90
2B) 5x5 split press after every two sets of 2A @95lbs

20120620

Hang and pull

Mobility: calves and vmo
Warm Up: 1K row
BBG:
A) 8x2 high hang snatch
B) 8x1 three position pause snatch grip deadlift

Worked up A from 75-155 and B from 135-225

19 June

Made my way in, mobilized fairly well and did this:

Back squat: 3x5@ 210,2x5@ 225
Push press 5@135, 5@155, fld5@170 on 1, 5@160

Then 3 rds, for time:
50' farmers walk w/200lbs
25 burpees
5:13

20120618

18 June

Four rounds for total working time:
50 double unders
10 push jerks (135)
Rest :30
12 CTBPU
1:00 rest

11:30 total work time

20120616

June 16th

So how am I doing so far? Tomorrow is my first fathers day as a dad. Amazing.

This AM:
Warm up was weak sauce, need to prepare myself better.
Snatch from high blocks 7x1, heavy
Worked up to 145.
Clean from High blocks 7x1, heavy
Worked up to 185, but failed many.
Blocks were too damn high.

Two a day

This AM:
Outlaw BBG & Strength:
1) 7x2 split jerks from blocks, 65-205, missed last lockout.
2a) 10x2 dynamic Effort DL, 50% 1RM + 20% in bands :60 rest
2b) 5x2 Seated DB presses @45lb

This PM:
3:00 max 95lb hang power clean
3:00 max HSPU
3:00 max sit ups
3:00 max 53lb KB swing
500 m row
2100

20120615

Active rest

Played around to warm up, then:
AMRAP12
15 push press @75
15 Russian swings @53
Down and back farmers carry w/70 DBs

7rds &9 push presses

20120613

June 12

2 Clean and 2 split jerk from blocks mid thigh:
95, 115, 135, 150, 165, 185, 195, 200fL
Back Squats:
5@155,3@185,3@195,3@205,3@215

20120612

New gym

Today was the first WOD in the new Monterey location. 8am. Harsh but necessitated by parenthood. Parenthood is amazing by the way.

1.Snatch from blocks:
7x3@65,85,105,120,135,145,150

2a. Snatch high pull 2x2@135
2b. Drop snatch 2x2@80

Had to bolt before strength or conditioning, but still a good day.

20120610

PR and Hope

Friday:
Snatched 173.5 for a 3.5lb PR.
C&J up to 205, dumped 211 on my knee.

Saturday:
CrossFit for Hope
230 w/chest to ring pull ups

20120601

Weakest sauce ever.

225 squat
135 press
340 Deadlift

700 CFT

At the old HQ, CrossFit MECCA in 2007