Trouble with triffles

Annoying little injuries palague most of us. Its not the age, its the mileage is what I usually quip about these things as an effort to push them out of mind through humor. But they add up. Monday: Very littel warm up, lots of mobility then back squats 5,3,3,2,2,2,1,1,1,1,1 Topped off at 292.5, dumped 295 on last attempt so I called it a day. Tuesday: Airdyne 8:00 warm up 5x3 clean and jerk 135, 145, 155, 165, 175 3 rounds, not for time: 7 front squats at 135 12 32 inch box jumps 25 double unders Airdyne 10:00 cooldown


A few days in Central PA

10 DB manmakers @35lbs
12 DB thrusters@35
14 alt DB snatches @50
200m run w/35s
Made 4

Max snatch in 20: 175, missed 180
Max clean and jerk in 20: 215, missed 220
5x8 dead lifts at 205
Emom 8
5 hpc @170
15 double unders


Run day

President's Day 2014.

Ran out for 25:00, ran back in 23:08.

Gonna Google earth how far it was later.

Later: 5.58 miles in 48:03



Of the many faults and gaps in my training I think the worst is an avoidance of heavy weight.

I've got to change that.

Back squat:5-3-3-2-2-2-1-1-1-1-1
90 seconds rest between sets

Push Jerk (in cage):5-3-3-2-2-2-1-1-1-1-1
100-115-135-145-155-165-175 for all singles on the minute



Training in Quantico all week.

10:00 to set 2rep hang squat snatch
Made 155, missed second in 165.

Five rounds,
3 power snatches at 115
6 over the bar burpees
9 box jumps 24" box


Active Recovery Fridays

I clearly need to do this more. Because my shit is all broke up. I rode the airdyne for 12:00, did about 10:00 of hamstring mobility, then... 21-15-9 Power cleans @135 Chest to bar pull ups ~9:30, damn watch again, or maybe it was me... Then, some more mobility with the LAX ball and 7:00 on the airdyne.


Back to it.

1) 10 min to work to a max 2-Position Clean (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee) + 1 Jerk. 
Made 195, missed pos 2 on 205, should have hit 200, no time
 2) EMOM for 5:00 – 1 2-Position Clean + 1 Jerk @ 85% of max from #1. 
Used 120.

1a) 4X5 Weighted Ring Dips – heaviest possible, rest 90 sec. Used 20, 25,30,35 
1b) Back Squat: 1X8@75%, 1X5@80%, 1X3@85%, 1X3@90% quick up and down with no pause every set, rest 90 sec. Used 185,225,235,240 
Conditioning 10 minutes to complete:
 30 Shoulder to OH 95#
 20 Burpee Box Jumps 24″
 15 TTB 
 15 Shoulder to OH 115#
 10 Burpee Box Jumps 24″
 ME Shoulder to OH 135# in the remainder of the 9 minutes. 
  Finished work with 2:27, started ME at 1:35, made 11 reps.


Catching up after getting back

Just realized I haven't really been posting of late. Work has been trumping workouts and sickness had me worthless. Enough excuses though, this has been a good week. Saturday at the Capital Affiliate League was good, we are 3rd place out of 8 headed into the last week. Monday: EMOM for 8:00, 1 snatch, working from 70-90%, went up to 155lbs Every 1:30, 5 rds, 1 clean and jerk from 70-90%, went up to 200lbs Then, for time: 10 Deficit HSPU (2 blue plates w/abmat) 10 OHS @115 50 double unlnders 5 muscle ups 50 double unders 10 OHS @115 10 DHSPUs Didn't start my watch, but it felt like ~7:30 Tuesday: Didn't bring my gear down, so this was boots and utes. Constantly varied, right? Tested weights on 135/155 SDLHP and push presses for the next CAL WODs. Then, 7 2-position snatches @115 for form. Karen, as 15 rds of 10 unbroken wallball shots, 10 breathes between each round.

At the old HQ, CrossFit MECCA in 2007