20131231

Happy New Year's Eve

2014 will be my 1st year in the "land of google" as my Android phone just arrived. As a denizen of the Apple ecosystem since 2008 it will be interesting to see how it progresses and whether or not it will have any bearing on my fitness. Probably not, but I will squawk about it occasionally as a respite from my blathering.

Today:
-In 15:00 to set a heavy 1rep snatch for the day, hit 165, FL170x2.
-3x3 presses & 4 push presses: 95, 115, 125
-3x15 good mornings @95lbs
-in 15:00, complete as much as possible of: 3 power snatch, 6 chest to bar, 9 target burpees, 6-9-12 same, 9-12-15, 12-15-18, 15-18-21
Made it to 11 of the last set of burpees.


20131227

F8&//)&$#G 300 ALREADY.

5:00 on airdyne, easy pace the hitting over 400 watts every :30

EMOM5 2 hang power cleans at 145

30min to set high bar back squat 1RM
3 warm up sets of 2; 145, 185, 235
2:00 rest then walkout w/305
Then five singles: 275, 285, 290, 295, 300PR.

Been chasing 300 for a long time, then I hit it high bar. The F#*K.

WOD: 3 rds of 15 deadlifts @135 then ME UB muscle ups in 3:30, rest remainder. 5,5,5

Nailed my dome on rd two hard enough to see stars. No blood, so finished.

20131223

Naughty or nice...

...you'd best be doing the work.

Row 3:00
3x10 push ups and squats

Strength: press 5,3,3,2,2,2,1,1,1,1,1
45,75,85,95,105,115,125,120,130,135,140,FLed145x2

WOD:
For time, w/95lbs
500m row
9,6,3
Press 
Parallette push ups
500m row
9,6,3
Push press
Parallette push ups 1plate under feet
500m row
9,6,3
Push jerk
Parallette push ups 2plated under feet
500m row
16:38

20131220

Back to Outlaw (in a way)

Started going back to the Outlaw Way for workouts this week. This was the second round.

1. Snatch 5x1 95,115,135,155,165

2. 4x2+2 snatch grip push press/overhead squat @90% of ^ (145)

3. 4x10 good mornings @95

4. WOD
800m run, 15 KBS/ring dips
600m run, 20 KBS/ring dips
400m run, 25 KBS/ring dips
16:25


20131219

Yesterday and today

And Tuesday:
PrimALL fitness class
AMRAP15
10 kettle bell swings
10 ground to shoulder med ball
10 cal row
5:00 rest
AMRAP15
5 ball slams
10 push ups
15 plate hold squats
20 Russian twists with plate

Wednesday:
Front squats heavy 3 in 15min: 215
Then 5rft:
400m row
3 front squats@190
12:45

Thursday:
EMOM 5:
2 power snatches @95
2 overhead squats
5 burpees
1:00 rest
EMOM 5
2 power cleans @135
2 push jerks
5 strict pull ups
Rest 3:00
4x1k max effort row
2:1 work:rest
4:22/2:11
4:19:2:09
4:38/2:18
4:43

That's how far back the rower skidded every 1k row. So I had that going for me.

20131216

Need more snatch

Because snatch.

7:00 medium pace on air dyne
2rds 500m row 10 squats, push ups, & sit ups

Snatch (last one): 3,3,1,1,1,1,1,1
45,70,95,120,135,150,160,170

3rds, for time:
10x70lbs KB snatch (ok, really last one...today)
10 burpee box jumps
50 double unders
8:38

3x5 bar dips

20131215

Friday hurt locker

About a half an hour after doing today's wod I ate some bad food and went down hard. Hard. Like as in I had to leave work hard. Recovering slowly as impost this Sunday afternoon.

Warm up, 8rds run :20 walk 20
3x7 pull ups, push ups, squats

7 rds of 7 deadlifts & 7 HSPU 
Not for time, as my timer shit the bed during.

5x 0:10 L-hang


20131211

On the late bus...

...as I write this post, and it's been a long one. As to my WOD, it was good.

Warm up: 4x200m run and 20 d/u

Strength complex x3, UB of:
5 RDL
5 power clean
5 front squat
5 push press
5 overhead squat
Used 75,95,105

WOD:
AMRAP Cindy in 5:00
Rest 2:00
AMRAP 5 power clean, 5 front squat, 5 push press in 5:00
Rest 2:00
AMRAP Cindy in 5:00

5+1/3+5+1/5+2

20131209

First snow...

...which of course forced a two hour delay to the workday, but not the WOD.

Back squats 5,5,5,3,2,1,1,1
45,115,135,155,175,205,225,245,265

15,12,9 reps of
32inch burpee box jumps
50lb dumbbell snatches
6:57

20131206

"Pearl Harbor day"

A remembrance workout to honor the fallen. 

In 25 minutes, row 2335m
Then, AMRAP of: 
12 pull ups
7 power cleans @155lbs
41 double unders

Row done at 9:55
4 rds +3 pull ups

20131205

It burns.

400m run
3:00 high rpm airdyne
Stretches and warm up exercises

Three position clean; high hang, below knee, right off floor. 1,1,1,1,1
115,135,155,170,185

Then AMRAP10: swim 25m
12 rds

20131203

Who else needs to press more often?

Besides me, that is...

Four rounds, nft.
5 strict pull ups
5 bar dips
5 squats
5 over the fence

Press 5-3-2-1-1-1-1-1
45-95-115-125-135-140-145-150FLx2

Five unbroken rounds, for form:
12 wallballs
12 knees to elbows
Broke up last set of KTEs.

Ten rounds:
Sprint 200m
Walk 100m

20131202

It's Monday, so squats.

10:00 on the AD
Simply stretched stuff.
Back squats 5,5,3,3,1,1,1,1,1
45,135,185,205,225,245,265,275,285
"Nasty Girls"
3RFT:
50 squats
12 power cleans at 135
7 muscle ups
~12:30, not sure. 

At the old HQ, CrossFit MECCA in 2007