20140430

Catching up

Yesterday I did two things and two things only.

15:00 max snatch (185)
15:00 max clean and jerk (210)
5 lbs off my true max snatch and 10 off my max c&j.

Today I did a lot more:

BBG

1) Tall Snatch: work to a 3rm- 1X3@95%, 1X3@90%
Worked to 135
2) Mid-hang Snatch: work to a 3rm – 1X3@95%, 1X3@90%
Worked to 155

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
Off if 300...

2) Front Squat: 1X5@70%, 1X5@75%, 1X5@80%, 1X5@85% – rest as needed
Off 255...

Conditioning

10 minute AMRAP of:

10 DB (two dumbells) Ground to Overhead 35#
10 shoulder touches
10 DB Burpee 35#
10 30″ Box Overs

2+10,10,10

20140425

Some days

3rm snatch from blocks@knees 170, drop to 95%-160, 90%150

Back squats off 300
10#60,10@65,8@70,8@75%
Front squats off 255
5@60,5@65,2*5@70%

All she wrote, skipped the 5 snatch grip behind neck push press 3 OHS complex and conditioning.

20140423

Another day in the way

Barbell

1) High-hang Clean to a 3rm – 1X3@95%, 1X3@90%
195, 185, 175

2) Behind the neck Push Jerk to a 3rm – 1X3@95%, 1X3@90%
200,190,180

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 KBS

13:51

Grip it and rip it

BBG

1) Mid-hang Snatch: work to a 3rm –
165
1X3@95%, 1X3@90% – rest as needed.
156.5, 147.5

Strength

1) Back Squat: 1X8@65%, 1X8@70%, 1X6@80%, 1X6@85% – rest as needed
Based on 300

2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest as needed
Based on 255

Conditioning

3 rounds of:

1:00 ME Muscle-Ups
1:00 ME Shuttle Run (for distance) 50′
1:00 ME KBS 32/24kg
1:00 Rest

7/15/14,6/13/14,6/13/14

20140421

Magic Mondays

Some days are good. Some days you make good.

3rep max UB mid hang clean. Then 3@95%,3@90%.
205,195,190

200m run
30 shoulder touches
20 sit ups
10 hand release burpees
200m run
10 hand release burpees
20 sit ups
30 shoulder touches
200m run
5:18
(scaled touches to lifting hands off ground)

20140419

#garagedays

BBG

1) 15 min to establish a 1RM Snatch.
165

2) 15 min to establish a 1RM Clean & Jerk.
215

Conditioning
EMOM10
3 strict ring dips
3 50lb fatbar cleans

20140417

WOD 140418:

BBG

1) Snatch from blocks (just above knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
Hit 170,161.5,155

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed
Hit 150,140,135

Strength/Accessories

1) Back Squat: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80% – rest as needed.
Off 300, did 6@75-whoops

2) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.
Off 255

20140416

Let yo' kids lift.

Heard today that the Pentagon Gym is going to put their older bumper plates and bars outside next to the ropes and pull up bars.

That's exciting.

BBG

1) Clean from Blocks (just above the knee): work to a 3rm (drop each rep) –200, FLx2@210 1×3@95% 180, 1×3@90% 170

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) 175– 1×3@95% 155, 1×3@90% 140

Strength/Skill

1a) Bent Over Rows: work to a 5rm 150– 1×5@95% 140, 1×5@90% 135

1b) Push Press – 5×5@90% of Monday’s 5rm 140x1 then dropped to 135

Conditioning

3 rounds for time of:

15 Pistols (alternating)
10 DB Snatches (alternating) 50#
5 Burpee Box Jumps 24″

8:14

20140415

Zero sympathy

That's what I have for myself tonight.
No sympathy.

Squatted until I was sick to my stomach today. Serious. Ill.

Snatch; find a 3rm the back off to 90%, 95%, went up to 155, missed 165 3x. Dropped to 145x3, 135x3.
Really working to stop jumping backwards when I catch.

Snatch balance; find a 3rm... 95%, 90%...
150, 140, 135.

Back squats:
10x180, 8x195, 6x210, 6x225, 6x245
Front squats;
150x5, 160x5, 170x5, 2x5@180

Fuck conditioning after all that. Took over an hour and a half. Legs spent.

20140414

Monday's still suck. So get better at Life.

BBG 1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed Hit 2 at 210, twice, kept catching but failing to come out of the hole. Made 200. Didn't hit the drop sets. 2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed Hit 170, then 150, 135 for drops. Didn't actually drop, no jerk boxes, so caught each rep. Strength/Skill 1A) 3XME Strict Pullups – rest 60 sec. 12/10/8 1B) 3X5 Push Press – heaviest possible, (155) rest 60 sec. Conditioning For time: 100 KB swings 50 Thrusters 45# 30 Pullups 13:04, kept a challenging but restrained pace.

20140410

Saddled up...

BBG

1) Snatch: 5 heavy singles from blocks (just above knee). Worked to 155

2) Clean: 5 heavy singles from blocks. Worked to 215

Strength/Accesories

1A) 3X5 Jerk Balances –95lbs, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – 36lbs, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

13:08 All out effort on the first round, 3:47. Note each round time 3:47, 5:31, 3:49.

20140408

Tuesdays (gone with the wind)

Working out to muzak sucks Balzac.

BBG
1) Pause Clean (3 count pause @ knee): 5X2– work to a heavy (but perfect) double for the day, rest as needed
Went to 195

2) Pause Clean (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
170+160

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups
:15 Rest
:45 ME Burpee Box Jumps 24/20″
:15 Rest
:45 ME double unders
:15 Rest

3-6-51
3-9-35
3-10-36
3-6-36
2-7-36

Monday

(1) pause snatch. Work to a heavy (but perfect) double for the day, rest as needed
75,90,105,115,125,130
2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed
125,120

Strength/Accessories

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.
95,135,155
1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.
150,165,165

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1

Fastest run 1:14, slowest 1:25, 5,4,3,5

20140403

Recovery continues

Still feeling the pain in my arms and tight hamstrings/low back. Still taking it easy. It occurred to me that perhaps after doing the 6 week Capital Affiliate League and then immediately doing five weeks of the CrossFit Open perhaps I should just chill the fuck out. Perhaps... Today I swam. Warmed up with skulling drills and light stroke practice. 10 x 25m freestyle with 1:30 rest after each Used the big pool clock, held 15 seconds for most, none longer than 20.

Three WODs during the rest of the week, cliffs notes:
205 back squat for 20 reps
PR hang clean (230) and shitty hang snatches
Maxed DL at 350. Failed 365. Don't jump 15#.

 

20140401

Post OTW Parabellum Series Training Camp

So stoked after training at Outlaw CrossFit this weekend. Matched all my previous weightlifting PRs, got under and stood up a 221 clean, missing the jerk and kinda PR'ed my snatch (touched my knee at the bottom-so, yuck, and no rep, but held on and stood it up). I think I will write a full review of the seminar this week, it was well worth the time and money. Today, due to total butt arm, skipping BBG. 20RM back Squat, hit 205 for 20. *Warmed up by adding weight and reps this time, instead of doing 20 for each warm up set as I did last time. Then, ran one mile for time: 5:45 (like butter). Recovery was pretty quick, turns out I was about 151 feet shy of 1 mile, so it was probably closer to a ~6min mile. Que sera sera, if we re-test I'm doing the same run.

At the old HQ, CrossFit MECCA in 2007