20120923

Gone with the wind... Sing it.

From TOW:

BB Gymnastics
1) 7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60 sec.
2a) 3X5 Pendlay Row – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Split Press – heavy, rest 60 sec. DEMO VIDEO
Strength
High Bar Back Squat: 1X8 @ 65%, 1X5 @ 70%, 2X5 @ 75%, 1X3 @ 80% – rest 2:00
Notes: Percentage should be based off of your most recent 1RM Squat.
Conditioning
7 rounds for total time of:
Row 20 Cals
5 Power Clean & Push Jerks @ 135#
Rest 1:1

Monday, Monday, Monday! And no case of such a thing.




From:
BB Gymnastics:
1) 7X2 Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavy, rest 60 sec. DEMO VIDEO
2b) 5X3 Heaving Snatch Balance – heavier than last week, rest 60 sec.
Conditioning
Run 400m
21 C2B Pullups
12 KB Thrusters 24/16kg
Run 400m
15 C2B Pullups
9 KB Thrusters 24/16kg
Run 400m
9 C2B Pullups
6 KB Thrusters
For time.
Notes: KB Thrusters should be performed with 2 KBs.
Skill
15 minutes Handstand/Handstand Walk practice.
Notes: Try to spend the majority of this time inverted. If you can only get into a handstand against a wall, then try to play with balancing just the wall. If you can freestand, then attempt to walk. If you can walk practice turns. Etc.

Back on the Wagon

Started doing TOW again, after a few weeks of horrible fitness commitment and a quarter of academia induced sloth.

Needless to say everything hurts.


GOing off a week back, to see how that treats me under the schedule I have to keep now with the combination of the baby and the PhD journey.

Friday:

7X2 Power Clean – heaviest possible, rest 60 sec. Went to 190 before form went to shit, stopped.
Conditioning
For time:
7 Push Press 155#
14 Lateral Box Jumps 20″
21 T2B
7 Push Jerks 155/120#
14 Lateral Box Jumps 20″
21 T2B
7 Split Jerks 155/120#
14 Lateral Box Jumps 20″
21 T2B
Done in 7:59

1 Front Squat every 30 seconds for 7 minutes @ 195#(~80%1RM).
Conditioning
2 minutes ME Rope Climbs 15′
*No rest
7 minute AMRAP of:
7 Back Squats 185#
14 Target Burpees
*No rest
2 minutes ME Row for Calories
4/3/26

20120922

Believe you me, I do intend to do good things, but life gets in the way.
I spent this academic quarter (my first three months as a new Dad) hardly working out. It may not have been the healthiest decision, but I'm doing it.
Missed a few, but did do a 24:05 Badger one day... anyway it's time to get back on track.

20120906

Cost me dearly

For time:
9 muscle ups
500m row
40 chest slap push ups
30 2KB overhead walking lunges 24kg
20 ground to shoulder 85lb sandbag
30 chest slap push ups
20 2KB overhead walking lunges 24kg
10 ground to shoulder 85lb sandbag
500m row
9 muscle ups
29:27

20120901

AM WOD with team trapsadopolis

Snatch complex,
Hang power snatch, snatch grip push press, overhead squat
3rm, 2rm & 1rm
145, 150, 165

5rm push press
155, failed 170x2

AMRAP12
10 SDLHP @95#
400m run
100m short of 6

At the old HQ, CrossFit MECCA in 2007