20130127

Wife & child WOD

15 minutes to establish a 1RM HBBS.
285, FAIL on buzzer at 300

-then-

3 minutes ME Double-Unders 109

-rest

8 minute AMRAP of:

10 Clean & Jerks 135
20 HR Pushups
30 Ab-Mat Situps
2+10/12

-rest

3 minutes ME Double-unders
106

20130126

SCF again

Deadlift: 3X10 – 275, rest 3 full minutes.

-then-

For time:

15 Handstand push-ups (regionals standard)
20 Pull-ups
25 KBS 24/16kg
30 Sit-ups (Ab-Mat, anchored)
35 Burpees

7:10

20130125

SCF one

5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
120

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

-then-

12 minute AMRAP of:

20 Steps KB OH Walking Lunges (Right) 24/16kg
15 Pull-ups
20 Steps KB OH Walking Lunges (Left) 24/16kg
15 T2B

2 rds + 20r/15 pu/2 l

20130123

At Systematic CrossFit

HBBS: 3X10 – @205, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

-then-

5 rounds for time of:

4 Power Cleans @ 80% (185)
8 HSPU
50 Double-Unders
15:10

20130121

Dr. MLK Jr Day

15 minutes practice (or to establish a heavy single) the 3 position Snatch (high to low).
Worked 95 to 155 no fails.
-then-

7 minute AMRAP of Burpees.
99 (-20)

*2012 Open standards.

20130118

Catching up...

This past week I decided the home gym is the best way to get things done (what with the new addition, grad school and a desire for a stable--even happy---marriage).

It works, and if I can get 3/4 workouts a week that will double my average of the last six months.

So far the main lack/fault is recording my progress. This may be linked to a lack of a direct goal I'm out to accomplish. Don't get me wrong I do have some general goals: fitness (GPP), a 315 squat, a 400 deadlift and the 2016 CrossFit games masters (of course). But it's all kind of amorphous. The goal of fatherhood and academia take precedence right now. God help me once I have a real job to add to the mix.

Some if the WODs the past two weeks, don't ask what dates:

HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
All based off 295

Conditioning

4 rounds for total working time of:

7 C2B Pull-ups
7 Ring Dips
15 KBS 32/24kg
50 Double-Unders

Rest 1:1, each took about 2:30

------
EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible
- Went up to 155, failed on 3rd sn bal

-then-

5 rounds for total reps of-

2 minute AMRAP of:

30 Split Jumps (alternating)
20 Ab-Mat Sit-ups
15 HR Push-ups

1 minute rest after each 2 minute AMRAP.
Did 5+30&2

-----
2 Banded Deadlifts @ 60% + Bands

Slung two blue Bands over 180lbs bar and stepped on each end.

-then-

1) With a 10 minute clock…

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

800m run

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock…

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

400m run

Made 80 then 45

20130111

HBBS&WOD

HBBS: 1X8 @ 70% -205, 2X5 @ 75%-225, 2X3 @ 80%-235 – rest 60 sec.

-then-

7 rounds for total reps of:

30 Seconds ME Double-Unders
30 Seconds ME Power Snatch 115/75#

*Rest 1 minute.

20130109

It's a copy of a copy of a copy of a...

What I'm doing lately will be here:
http://outlawcrossfit.com/
But not necessarily always recorded HERE. Time is a cruel mistress.

Today was
EMOM7 power clean+push press+hang squat clean @185

Then three rounds for time:
200m run
25 pull ups
25 squats with 45 lbs

20130107

Been neglecting again

But then in fairness they only thing I am not neglecting is family... so the rest can rot at times.

Today:

15 (mistakenly went for 12) minutes to establish a 2rm High-Hang Snatch (full squat).
155, missed 1 attempt at 165.
-then-
4 rounds for total working time of:
8 Hang Squat Clean to Thrusters 135/95#
12 Burpee Over-the-Box Jumps 24/20″
16 KBS 24/16kg
Rest 1:1
*20 minute cap.
Done with 2:02 remaining.

At the old HQ, CrossFit MECCA in 2007