20140728

New cycle begins

3-position snatch: off floor, above knee, hang. 1rm, then 95%,90%.
Hit 150, 140, 130.

1a 3xME HSPU
1b 3xME 185lb front squat
11/7, 11/4, 11,3

5 rounds, every 2:00
100m run
3 HSPU
5 burpees
100m run
~:20 rest per round

20140726

Ya crew run, run, run. Ya crew run, run.

35min run @85% perceived max effort.

20140723

Get it done.

I've got a sinking feeling that hard work is required from this point on.

The snatch didn't like me today, nor I it. A simple 5*2 @165 left me beaten. First set tapped a knee on both reps. Dropped to 155. Failed 2nd rep. Even at 135 I felt like yuck. Back at it again soon.

5*3 back squats @225

Then, for time:
50 double unders
12 push presses @135
9 muscle ups
9 p/p
6 m/u
6 p/p
3 m/u
50 double unders
8:57

20140722

Put in work

It pays off.

Monday, 21 July.

5*1 clean and jerk @185

5rft:
7 hang power cleans @135
14 hand stand push ups
250m run
19:58

20140717

BBG 1) Clean from blocks (just above knee): 2rm –205 Fl on 2nd, so 200lbs 2×2@90% 2) BTN Jerk from blocks (drop every rep): 2rm –200lbs- 2×2@90% Strength/Skill 1a) 4X3 Bench Press – work to a 3rm, 200lbs, rest 90 sec. 1b) 4X5 Tempo Strict TTB (3 counts on descent of legs) – rest 90 sec. Conditioning For time: 30 Burpee Box Jump Overs 24/20″ 30 Front Squats @ 70% 30 Burpee Box Jump Overs 24/20″ 10:28

20140715

On the run...

Today I spent 20:00 to find a heavy 2rm snatch. Hit 180lbs. Made one at 185lbs. Then dropped to 170*1 and 160*1.

Conditioning:
100 hang power snatches 45# bar
100 double unders
1 mile run
13:42

20140711

Ffffff or the systematic open bipolar--bicoastal challenge pt2

This was hard.
Friday led me to receive all weekend after doing CFGO 11.5&11.6 with 7:00 rest in between them.

11.5: 9+5+10+1
11.6: 12's+8

Monday the 14th:
2rm clean and jerk, then 1*95%, 1*90%
Hit 205.
7:00 AMRAP of:
9ghd sit-ups
6 target burpees
3 strict HSPU
4+9+5

20140709

Snatch: 2RM then 1x95% and 1x90%, missed 175 and 170, so took 165 are my 2rm for the day. Back Squat, same pattern but for 3rm. Went to 255, no gas in the legs today is all I can figure. For time: 800m run (ropes to security gate over bridge and back) 5 rope climbs 50 burpees 5 rop climbs 800m run 17:12 Goddamn it was hot.

20140708

Another case of the mondays.

Yesterday...
15:00 snatch max, hit 185 easy, chased 195x5, no joy.
15:00 clean and jerk max, hit 215,with some effort, missed 225x3.

3RFT
500m row
21 HSPUS
12 double KB snatch, 35kbs in each hand
20:54

Today (Tuesday)
Max for day 2 squat cleans +1 jerk, 210,1*95%,1*90%.
Five single jerks at 205.

Three rounds of 3*165 behind the neck push jerk.
5*c2b pull up between rounds

Then 3rft
250m run
8 muscle ups
20 wallballs
12:38

20140706

Active rest

21,18,15,12,9,6,3 rep rounds of 70lbs Russian KB swings
250m hill shuttle run (125 down and 125 back up) starts each round and 10 burpees ends each round.
17:36
Finished with 10 quick trips up and down some nearby stairs the a 30 minute walk.

20140704

Happy Independence Day America

Fourth of July should have been a rest day but it was not instead.

7 rounds of 500m walk wearing 36 lbs and 500m row without.
55:38

20140703

Systematic East-West Open Challenge 1

On a challenge from my coach Rob F. I just completed two CF Open WODs w/15:00 rest between them.

11.3 -15:00- 11.4
AMRAP5
165 clean
165 jerk

38 reps

15:00 rest

AMRAP10
60 bar facing burpees
30 (oops did 20) overhead squats 115lbs
10 bar muscle ups

Did all +10 burpees.

20140701

Grinding away

BBG

Snatch from blocks (above knee): 2rm –170, then 2×2@90%

Strength

20 minutes to establish a 3RM Front Squat. Hit 235 and fell off. Need better recovery hahahahah!

Conditioning

For time:

Run 400m
7 Power Snatches 115/75#
5 Bar Muscle-Ups
12:10

Tuesday 1 July

Missed out Monday.

2 cleans then 2 jerks, max for the day 210.

Back squat: 5@60%,5@70%,2*5@75%

Elizabeth
21,15,9
135# clean
Ring dips
5:40


At the old HQ, CrossFit MECCA in 2007