9.3.12

Jerk 1RM - 215, tried 230 (nope!) - ties PR

Diane - 11:48 - ugh, previous is 9:45

9.1.12

Snatch @ 135
Clean and Jerk @ 175

Front Squat 1 1/4 x 7 @ 165

7 rounds
20 push press 65#
10 overhead squats 65#

17:57
All squats unbroken
Push press rd 1 unbroken, rds 2-4 broken but with resting bar on shoulders, rds 5-7 12 reps break then 8 (this was actually faster than breaking with back and made squat transition faster)

8.31.12

BB Gymnastics

1) 7X1 1 Hang Power Snatch + 1 Power Snatch + 2 OHS as fast as possible – 95x2, 115x5

2) 7X1 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks – 135x2, 155x5

Conditioning

5 rounds for total reps:

1 min AMRAP of:

5 Over the Box Jumps (down) 24″
10 KBS 55#
5 Over the Box Jumps (back) 24″
5 Thrusters 95#

*Rest 1 minute after each round.

Reps: 24, 25, 27, 26, 26

Then

3 rounds 

4 GH Raises and 15 sec L - hangs

Squatting
Back Squat 3 x 10 @ 165

8.16.12

10 minutes on the Airdyne just like last week.  Better than last week.

8.15.12

Shoulder felt a little goofy during snatches but class was doing Overhead squat max, so I got inspired.

175# felt good and easy.  Had two attempts at 195#.  Second one might be close enough.  :)

8.14.12

BB Gymnastics
1) 5X1 Snatch off High Boxes (just above knee) – 125
2) 5X1 Clean off High Boxes (just above knee) – 175

Strength
1) 5X1 Back Squats - 225

Conditioning
3 rounds for time of:
10 2 Box Lateral Box Jumps 18"
12 HSPU (regionals standard)
Row 250m
Time - 12:34
strung some kipping hspu together

8.13.12

Snatch work but felt slow and terrible. Need better warmup. 

Accessories

1a) 3X3 1 Snatch Grip Behind the Neck Push Press + 1 Heaving Snatch Balance + 1OHS - 75,85,95
1b) 3X3 Flat Footed Clean Hi-Pulls - 145

Conditioning

12 minute AMRAP of:

30 Double-Unders
7 Burpees
*Add 7 Burpees every round (Rd. 2-14 Burpees, Rd. 3-21 Burpees, etc).

4 + 27 Burpees (97 Burpees total)

LATER
Run a mile every 10 minutes x 3
- all at 7:40

8.11.12

BB Gymnastics
1) 1RM Snatch - 135 in Squat (solid)
2) 1RM Clean and Jerk - 185 knee bothering me

Strength
EMOM for 7 minutes:
2,2,2,1,1,1,1 HBBS @ 235#

Conditioning
For time:
30 Box Jumps 24″
20 Deadlifts 225#
30 T2B
20 DB Push Press 45#
30 GHD Situps
20 Row for Calories
30 Alternating Pistols - to the 18" box
20 Burpee Box Jumps 24"
Time - 16:26

8.10.12

Strength
1a) 10X1 3″ Deficit Deadlifts @ 85% – 310#
1b) Feet Raised tough Push-ups

Conditioning
“T”
3 rounds for time of:
8 Hang Snatch (full squat) 105#
23 C2B Pullups
32 Single Arm BB OH Walking Lunges  45#
Time- 21:00

Midline
1a) 3X5 “Strict” GH Raise
1b) 3X20 UB GHD Situps

8.9.12

8.8.12

1) 7X1 2 3-Stop Snatch Pulls + 1 Power Snatch – 95, 115, 115, 125 x 4

2) 5X1 1 Power Clean + 2 Push Jerk – 135, 155, 155, 165, 165

1a) 3X3 Strict Pullups
1b) 3X1 negative Deficit HSPU 6″
1c) 3X10 Reverse Hypers – heavy, rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – bar only

easy 400m run

later
5 rounds of
row 15 cal
airdyne 15 cal

8.7.12

BB Movement

1) 5X2 Snatch off High Boxes (just above knee) – 65, 85, 105, 115, 120
2) 5X2 Clean off High Boxes (just above knee) – 135, 155, 155, 165, 175
Strength
1) 4X5 Back Squats @ 175# – rest 2 minutes.
2) 5X2 Pause Front Squats – (5 sec. pause in the hole), rest 90 seconds. - 155, 145 x 4

8.6.12

BB Movement

1) 20 minutes to establish a 1RM Snatch.

2) 20 minutes to establish a 1RM Clean and Jerk.

Conditioning

1 minute ME Slapping Pushups
-rest 1 minute
6 minute AMRAP of:
16 Alternating KB Snatches 35#
12 KB Thrusters 35#
8 Burpee Over Hurdles 28″
-rest 1 minute
1 minute ME Slapping Pushups

For total reps.

One of those days when everything felt heavy and I felt old.  Below prs on my maxes and couldn't move quickly on met-con.  Tomorrow's a new day.

Snatch: 145

C/J: 185 (-30# on PR)

M-C: 15 + 53 + 15 = 83

6.19.12

Did "Nick" at 8 at night with AJ.
12 rounds
10 hang dumbbell squat cleans
6 handstand push-ups

Handstand push-ups got hard fast and I kept putting myself in poor form.  Neck and back were hurting pretty good at the end.

I finished in 29:04 and AJ was like 10 seconds ahead of me.

6.18.12

I finally got around to doing Lewisville's 6.15.12 workout of
50 box jumps
30-20-10
back squats
push press
hang power cleans
50 box jumps

Hated it.  For some reason it was one of my worst workouts ever.

6.13.12

Today I did tomorrow's upcoming CF Lewisville workout.
I got it and adapted it from Blair Morrison.
For total time:
5-4-3-2-1
Deadlifts 315#
Handstand Push-ups
rest 5 min
1 mile run
rest 5 min
20-15-10
Burpees
Toes to Bar

I finished with a total time of 26:34 - working time of 16:34
The first couplet was easier than expected at 3:09.  Deadlifts were all singles but I felt strong with them.  HSPU were all unbroken.
With the rest that meant I started my mile at 8:09.  I ran a 7:54 and felt slow and terrible.  Legs cramped up and didn't want to move.
Then the 5 min rest into the burpee-toe to bar couplet.  This one just plain hurt.  Took me 5:29 to finish and these are two of my better movements.  It was a major gut check during the burpees and the first set of toes to bar got funny.  They went 11-4-3-2.  I actually expected to get all 20.  Everything was tired and hurt.

6.11.12

Late post
Had 3-3-3-3-3 Push Press on this day prior to a met-con.  I hit 155-165-175-185-200! Super stoked about hitting 200 for this triple.  Now to find some motivation to workout today.

6.7.12

Deadlift today only
just did heavy singles as a feeling out point for where I am.  Tried to not really push this too much.  Worked up to 365.  Quest for 400 started today.


Thanks to Connor for filming.

He did a crazy long 2 round workout that he came up with.
15 wall balls. 20 OH Squats, 20 DB Thrusters, 30 Box Jumps, 15 KB Swings, 1 minute plank hold

6.6.12

Front Squat 3-3-3-3-3 worked up to 195# - good posture

"Grace" - 4:25

Connor did the same he worked to 15# bar for 5 reps of Front Squat and "Grace" with sand filled PVC pipe unbroken in 1:36

Today

Fran 4:46 I have been worthless rest of the day. That is all.

Friday 13th - Sunday 15th

Kinda of a fairly weak weekend on working out.  Friday I attempted the "Bear Trap" again but this time at 135#.  I felt slower and a bit sore.  Finished just shy of passing the poundage when I used 115#.
My wrist has progressively gotten worse.  Saturday was mainly spent at the movies and the Mavericks basketball game.  Sunday I did a little rowing and played a basketball game later that night.  I didn't feel very good all day on Sunday.
Today I feel much better.  I'm going to attempt the 5 o'clock class later today and see how the wrist feels.  I might just have to baby it all week and pray that it holds up over the weekend.  Here's a video on The Fittest Games location:

Thursday, January 12

Light easy day today.  Thursday's always seem packed for me.  With teaching, cleaning, checking on Flower Mound, and early release day for the kiddo's school there wasn't a ton of time for working out.  I was able to squeeze in the "Bear Trap" from WOD Club's open competition.  I went with 115# and got 10 full rounds plus 5 reps.  It is 2 min AMRAP of Deadlift + Clean + Front Squat + Press + Back Squat + Press.

Wednesday, January 11

I was pretty beat up today after yesterday's "Murph", but I knew that I needed to get some movement in.  Between the 9 and 11 o'clock classes I put myself through class.
I did false grip ring rows 5 x 5 and then the met-con:
21, 18, 15, 12, 9, 6, 3 of
Box Jumps 24"
Sit-ups (ab-mat, no anchors)
Time: 4:51

Tomorrow the class is doing CF Total.  I don't think that's going to benefit me for The Fittest Games in 10 days.  I might do whatever comes out of OPT's blog instead.  Although I need to get in WOD 2 of the WodClub Open also.

Here's some Squat Cleans I did late last week:

Tuesday, January 10

Today was Murph at CrossFit Lewisville. It was supposed to be a partner workout. I did it by myself but did ctb pull-ups and ring push-ups. So, 1 mile run 100 ctb pull-ups 200 ring push-ups 300 air squats 1 mile run I was all over the place with the rep scheme, but got it done. 47:28. Arms hurt now.

Monday, January 9

Body felt so awful when I woke up this morning. I only got about 3 hrs of sleep and had trouble walking down the stairs at 4:30am for work. I was able to drop in on the 5 o'clock class which was good. Knocked out some fast pull-ups and air squats. Then we had 2 5 min amraps. 1. 200m row + 100m run. I got 4 full rounds and 15m on the row. 2. 15 thrusters @ 95# + 25 double unders. This was tough since I felt no legs. I got 2 rounds + 11 thrusters.

Jan 7 and 8 Weekend

Saturday I woke up early and ran 4 miles with the great Mike D out in Lantana.  I finished in 33:47.  I immediately went back to sleep.  Then around 2 I did a few hours of rock climbing with the great Rob Loar.  That was a blast.  I actually think rock climbing could translate into making me a better crossfitter.  I'd like to keep that going.

Today, Sunday, is a lazy rest day for me although I do have a basketball game tonight at 8.  The only goal there is to leave the gym healthy.

This week calls for a lot of rolling out and taking care of the body while really pushing the "cardio" limits.