20131129

No WOD

But it was a skill practice kind of day.


20131126

Monday & Tuesday

Been meaning to post these...

Monday:
5:00 air dyne

Over head squat 3,3,3,3,3 worked up to 190lbs

"Randy" 
75 power snatches at 75lbs
7:20

Then
10,8,6,4,2
Strict pull ups
Burpees 
5:20

Finally, swam 10x25m

Tuesday:
5:00 air dyne

Back squats 2,2,2,2,2,2,2
Worked up to 255

21,15,9
Kettlebell swings 53lbs
Burpees
4:08

Then,
21,15,9
Ball slams 20lbs
Box jumps 24"
3:57

Finally,
12,9,6
Chest to bar pull ups
Weighted bar dips 25lbs
4:09

5:00 cool down on the air dyne 



20131120

Zimmerman

10:00 on the air dyne

Deadlift 3-3-3-3-3-3-3 135 up to 315

"Zimmerman"

Amrap25
11 chest to bar pull ups
2 deadlifts
10 handstand push ups

U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.

5 rounds Rxed, dropped to 275 when I couldn't get 315 up 3x in rd6, did 8+3 total.

Semper Fidelis brother.

20131118

Up from a sub 60 feet below...

...or something like that.

Swimming again feels great.

First, split jerks: 5,3,3,2,2,2,1,1,1,1,1
Lots of reps, have me a chance to emphasize form as well as go heavy.
*Catching a bar with center knurling can really suck.
135,155,175,185,205,215,220,225,230 fail x3

WOD: 
50-40-30-20-10 double unders
With 10-8-6-4-2 burpee pull ups
5:21
 
Then I got in the pool for about 10:00 practiced skullig drills and swam 5x25m.
Feels good to have a pool again.


20131114

Two days to post

Yesterday:
800m run & warm ups
Deadlifts 5x5 up to 295
20,15,10,5 rep rounds of;
Dumbbell thrusters @35lbs
Ball slams @25lbs
Burpees
Then rowed 2500m @80%, 11:33

Today:
Back squats 5x5, 185,205,225,245,255FL
AMRAP7
10 front squats from floor @155
10 wall walks
1rd/+10+5

20131112

For quality (and some quantity)

Clean & jerk 10x1
65, 95, 115, 135, 155, 175, 185, 195, 205, 210FL, 185x3

Then, 10 rounds for quality:
15 double unders (speed as priority)
5 Front Squats @135
5 32" box jumps 

20131108

HQMC Birthday run

The HQMC birthday run, led by SgtMaj Barrett, fulfilled all expectations. Motivating speech by the SgtMaj, rousing cadence, throat scorching rendition of the Marines' Hymn at the MC war memorial--all raised my spirits and rekindled the fire.

After. 
Rowed 1k
Push jerks: 5,3,3,2,2,2,1,1,1
135,155,165,175,185,190,195,200,205Fail
Finished with 10,8,6,4,2 if strict toes to bar

20131107

In CrossFit Pentagon


Deadlifts5x5: 185,225,250,275,285
WOD (in pic) used 20# ball and 53lb KB
7:45

20131106

Bench marks

Weigh in brought about an uncomfortable and unaccustomed green on green pt session.

5k row in ~24 min

Bench press: 10,5,5,5,3,3,3,1,1,1
45,95,115,135,155,175,185,190,195,200
5:00 cool down on bike

20131105

Squats, Jerks

Seriously, that's it.
HBBS: 5,5,3,3,2,2,2,1,1,1
185,205,225,245,255,265,270,FLed @275
Push Jerk, in power rack: 3,3,3,3,3
Worked from 135 to 170, failed last on set of 175

EMOM21

Warm ups, several rounds of Cindy, some heavy bag and speed bag, some snatch practice....

EMOM for 21 minutes:
Min1 25 double unders
Min2 6 squat snatches at 95lbs
Min3 6 HSPU
So 7 rounds of the above, in case that isn't clear.

That was rough, he snatches especially.

20131102

Idyl time

Despite the ideal fall setting of the Philadelphia suburbs, I had to WOD.

Warm up with dynamic stretches.

7 rds:
10 kettlebell swings @35lbs
10 dumbbell burpee, power clean, push press w/pair of 20s
14:10

Finished with lots of dumbbell curls and kettlebell push presses, farmers walks, waiters walks, 2x25 dumbbell bench presses and 5x5 V ups


At the old HQ, CrossFit MECCA in 2007