20140528

Airdyne til ya dyin

1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90%

2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90%

Hit 200lbs for both.

Then 15min AD at ~150w

20140527

300

Not the movie. 300lbs. To paraphrase Rollins, 300lbs is always 300lbs. Today I put up 300 lbs for the second time ever.

BBG

1) Tall Snatch: 4-5 light singles to warm-up 75lbs

2) Snatch from blocks (above knee): 2rm Hit 170- 1×2@95%(160) 1×2@90%(150)

Strength:

1) Back Squat off 300: 1X5@70%, 1X5@80%, 1X2@85%, 1X3@90%(270-PR3rm), 1X1@100% (300)– rest as needed

2) Front Squat off 255: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@85% – rest as needed

20140526

Memorial Day

There's no comparing the difficulty of a workout with the pain of loss.

I did Murph tonight after a long day with family. I added a half mile to each run and wore 27lbs. I went alone.

My time was 1:05. But what matters isn't the time, the distance, or the weight. What matters is stopping the nagging voice in the back of your head.

The voice tells you to quit. To short your reps. To do half. To start doing jumping pull ups. The voice is your fear, your self pity. The voice wants us to quit and go back to living a life asleep and unalive.

Fuck that voice. Go on. Finish what you start. Do more. Be alive.

Saturday running

Evert two minutes, for 10 RDS:
10-1 descending every round
250m down and back hill sprints
Pistols
KB clean and jerk

20140520

Last week...

Didn't get to WOD today... This didn't post last week...
I did work and I may have worked...

Monday

WL:

1) 5×3 Mid-hang Clean @ 80% of 3rm – 165- rest as needed

2) 5×3 Jerk @ 135 – rest as needed

Strength:

1a) 3×10 Strict Pull-ups – rest 90 sec.

1b) 3×5 Push Press @ 135, 80% of 5rm – rest 90 sec.

Tuesday

BBG

1) Tall Snatch: 4-5 light singles to warm-up 75x1, 95x1x4

2) Mid-hang Snatch: 5×3@120 (80% of 3rm)

Strength

1) Back Squat: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest as needed
Off300
2) Front Squat: 1X5@65%, 1X4@75%, 1X4@80%, 1X4@80% – rest as needed
Off255
Conditioning

5X400M Run – rest 1:1 see pic

20140519

BBG 1) Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90% Hit 230. 5lbs over my C&J PR 2) Split Jerk off Blocks (drop each rep): 2rm- 1×2@95%, 1×2@90% Worked to 200, no high blocks so catching each rep sucks balls. Strength 1a) 3XME UB Strict C2B Pullups (if less than 5 reps UB do sets 3X7) – rest 90 sec 10-7-5

20140516

Effffffff

I tend to forget to post a lot...

So here goes another two day catch up session...

Wednesday:
BBG

1) Clean with 3-sec Pause each rep (just above the knee): 5×3@160

2) Behind-the-neck Jerk off blocks (drop each rep): 5×3@135

Strength
Both @135
1a) Bent Over Rows: 5X5 – medium/heavy, rest 60-90 sec.
1b) Push Press: 5×3@80% of 3rm – rest 60-90 sec.

Conditioning

For time:

30 Muscle-Ups
12:22, singles, controlled flash out and lock out

Friday:
1) Snatch from blocks (power position): 5X3@80% 135– rest as needed

2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: 3@80% 115– rest as needed

Strength/Accessories

1) Back Squat: off 3001X4@70%, 3X4@80% – rest as needed.

2) Front Squat: off255 1X5@60%, 1X5@65%, 2X5@70% – rest as needed.

Conditioning

5 rounds of:

1:00 ME HSPU (6)
1:00 ME Double-Unders(50)
1:00 ME TTB (15)
1:00 Rest

20140510

Saturday hand off

Trying to WOD while handing a toddler back and forth doesn't work.

Out toddler is way too interested in joining the rest of the class while they bang on heavy barbells.
WOD 140510

BBG

15 minutes to establish a 1RM Clean & Jerk.
215, missed the jerk on 225

Conditioning

3 rounds for time of:

Run 400m
21 HSPU
12 Hang Snatch (full squat) 95/65#
16:33

20140509

Nasty Girls (plus size, but not v2.0)

Snatch from blocks, about med thigh, for 3RM, then 3@95%, 3@90%: 175, 165, 160 5 Sn grip behind the nexk push press + 3 overhead squats, to max: Up to 175, no drop sets today B/S: 6@195, 6@210, 2x6@240 F/S: 5@155, 5@165, 2x5@180 Done "Nasty Girls v1.2" 3 rft: 10 pistols 40 air squats 7 muscle ups 155lb HPC 12:53

20140507

Tues/Weds rollup

Seems like I just mentioned my poor posting habits...

Tuesday
Oly

Tall Snatch: work to a 3rm- 3@95%, 3@90 hit 125, missed two at 135

Strength

1) Back Squat off 300: 8@65%, 6@75%, 4@85%, 4@90% – rest as needed

2) Front Squat off 255: 5@70%, 4@80%, 3@85%, 3@90% – rest as needed

Conditioning

3 rounds for time of:

10 Clean & Jerks (anyhow) 155/105#
20 Lateral Burpees (lateral jump over bar)
7:58

Wednesday

BBG

1) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed
205, 190, 180

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90% – rest as needed
215, didn't do drop sets...

Strength

1a) Bent Over Rows: 5X5 – heaviest possible, rest 60-90 sec.
185
1b) Push Press: 5×3@90% of Monday’s 3rm – rest 60-90 sec.
155

20140505

Not posting well, oh well...

So it seems the road to hell is still paved with good intentions. I always intend to record my workouts...

Looking back it seems that I only missed a few days really, the 2nd I took an extra day off due to a dental appointment. This full time job thing really can get in the way.

1 May
BBG
) Hang Clean with 3-sec Pause each rep (just above the knee): work to a 3rm (drop each rep and reset quickly) – 1×3@95%, 1×3@90% – rest as needed

200lbs

Strength
1a) Bent Over Rows: 3X5 – 185lbs, rest 60-90 sec.
1b) Push Press: 3x5@140 – rest 60-90 sec.

Conditioning
4 rounds of:

1:00 ME Kipping HSPU (as many strict as possible, then – without coming down – as many Kipping as possible)
1:00 ME Pull Ups
1:00 ME Burpee Box Jumps 24″
1:00 Rest
10-8-8-6, 20s, 13,11,10,10

3 May
15:00 to hit 1rep max snatch.
190lbs, PR by 5.

Then, 21-15-9-6-3
HSPU
135 front squat
Bar facing burpees
13:54


At the old HQ, CrossFit MECCA in 2007