20140822

Long week

Managed to hit WODs through the whole week.

Monday:

3-pos snatch in 15:00, 160

Run 800m
30 KB Swings 24/16kg
50 Pistols (alternating)
30 KB Swings 24/16kg
Run 800m
17:20

Tuesday:

4*5 pause front squats @185lbs

3 Rounds of:
50 DU
30 Plate OH Walking Lunge (45/25)
20 Burpees to a plate
13...something

Wednesday:

2rm power clean + push jerks (drop in between), 205, then 2@195, 2@185

9,6,3 rep rds for time of:
Bar muscle ups
135lb push press
5:20

Friday:

2rm power snatch, 160, then 2@150, 2@150

Then, for time:
9 power cleans @155
21 HSPUs
7 power cleans
15 HSPU
5 P/C
9 HSPU
8:20

3*8 bench press @185

20140819

BBG: 4X5 Pause Front Squats 1@ 155 3@ 185– (STRICT 3 second pause in the bottom at absolute bottom depth) Fn#K, that's hard. Conditioning: 3 Rounds of: 50 DU 30 Plate OH Walking Lunge (45/25) 20 Burpees to a plate Rest|work ration of 1:2 5:00 end of #1, 12:47 #2, 21:26 total time

20140818

15 minutes to find a max 3 Position Snatch (Floor, Hang, Power Position – do not drop bar) then – 1X1@95%, 1X1@90% 165, hit all but last snatch at 170, dropped to 155, 145. Conditioning Mini-Flight Sim, 5,10,15,20,25,20,15,10,5, no time. Then, for time: Run 800m 30 KB Swings 24kg 50 Pistols (alternating) 30 KB Swings 24kg Run 800m 13:20 RX'ed, glad to do get some good gymnastics in, real glad I didn't scale along the lines of the voice in my head.

20140816

10k, what?!?!

Yes, ran from Pentagon north parking to the Washington Monument. SFW? Do you even run bro? Do you?

10.5ish lots of wrong turns, traffic. And crowds in about 56:00.

20140814

Back?

I guess I can say I'm back in the gym. But I definitely am not back on TOW programming.

Warm up
400m run
3rds
5 95lbs power cleans
5 dips
5 ball ups

AMRAP 12:
200m run (plus stairs)
5 double KB clean and jerk 2*45lb KBs
7 25lbs slam balls
9 20 inch burpee box jumps
4 full rds

20140811

Back in slowly

Long warm up.

7 RDS for time:
250m run
7 back squats @135
7 rung push ups
17:24

20140804

Impact

Dropped 185lbs on myself today. It was bound to happen I suppose. Happily for me (and my family -- especially Tiff) I am OK.

Goal was warm up then do three attempts at 1rm snatch and c&j. Pick/call your attempts and only three attempts.
So I move well until 180, which I make cleanly. But at 185 it just comes straight down on me when I don't lock out.

This should have been my cue to hit the shower and go home or even return to work.

Tried to hit it two more times.
Failed.

Then did Amanda in 7:58.

20140801

Fri fun

Gotta be quick sometimes.

Priorities drive reality.

In & out in 45:00

8:00 airdyne
2rm power clean 205 (missed second 215 3x)
Heavy push jerk for day, 200
A) 4*8 bench press fast, 135
B) 4*8 strict C2B pullup

Two days worth

Tuesday
3 position clean +1 jerk, worked up to 210
A) 4*ME bar muscle up
B) 4*8 jumping good morning at 155lbs

Thursday
2rm power snatch, 2@95%,2@90%
Hit 155*1, and 153*1, but 150*2, then 143 and 138
4*3 snatch balance heavy-ish, 2 sets at 155, 2@165.

A) 3 185lbs pause back squats
B) ~30 second handstand hold against wall trying to pull away whole time

AMRAP12
10 TTB
20 20lbWB
30 lateral jumps over 12 in barrier
4+10+20+3


At the old HQ, CrossFit MECCA in 2007