Shoulder

My left shoulder has been bothering me since 15.3

30 min emom

Min1- 5 hpc 120

Min2- 10 pistols alternating

Min3- 10 box jump 20"

Tuesday

A. Squat Snatch. Build to a tough 1.

B. Squat Snatch. 1 every 30 sec x 20 (85-95 ish)

+

5 sets

7 Thrusters 95#

7 Burpees

150m row

Rest 3 min between sets

Slacker

I've been such a slacker with my blog :/

A. Power Clean x 1 / Push Jerk x 2 / Split Jerk x 2 / Hang Power clean x 1. 2 min rest. x6

B1. Clean Pull. 5 reps @ 100+% clean 1rm. 30 sec rest.

B2. Strict HSPU. 8 reps AFAP. 90 sec rest. x5

C. Deadlift 155#. 15 for time. 45 sec rest. x4

Funk

In a funk lately.

1rep max power clean

Only got 150.

15-12-9-6-3

Dead lift 205

Strict HSPU

Box jump 24"

-16:31

I suck at this

I suck at updating this thing now that I'm home

 

A. Muscle Ups. 10-20 reps not for time.

-Did 6 or 7 but was having a hard time and had to rush so I could be ready to coach the 6:45 class.

 

B. Front Squat. 5x5. 2 min rest.

115#, 130#, 145#, 155#, 170# These felt strong, felt like I could go up higher.

+

10 OHS 65#

10 CTB

30 Double Unders

2 min rest

x4

1:30, 1:57, 1:48, 1:44 

4-Mar

Airdyne 30 secs @85%

Airdyne 30 secs easy

x20

I think we both know I hate airdyne, these sucked.d

Life

In the past two days I've had a lot of shit happen in my life. I felt like I still needed to work out though so I did it in Jen's garage. I also did Jackie on Saturday and got 11:41 which is better than my 13:50 something 2 years ago. 

A. Power Clean & Jerk 125#. 5 for time. 60 sec rest. x4

1:18, 1:13, 1:00, :59

B. Box Jumps 20". 15 for time. 60 sec rest. x4

Had to do these with 24" cause Jen doesn't have a 20" so it was :36, :37, :37, :34

C. Hand Release Burpees to 6". 12 for time. 2 min rest. x4

Didn't have anything to jump to 6" so I just jumped as high as I could each time.

:45, :37, :32, :32

D. Burpee Box Jump overs 20". 10 for time. 2 min rest. x4

These were tough cause I had to go side ways and 24" but it all worked out. :51, :48, :55, :41

Tight back

60 min AMRAP

500m row

...

30 sec FW/WW (heavier FW than WW)

30 sec hollow rock

30 sec WW/FW 

30 sec hollow rock

...

500m row

2 rounds

15 ghd sit up

15 back extension

30 double unders

-4 + 260m row

My back is so tight from yesterday 

Meh

EMOM x 30 min

min1- 6 Deadlift 215#

min2- 6 HSPU

min3- 8 Box Jump 20"

This went okay. I'm sore today but sore can be good. I did all the hspu strict until the last 2 rounds and I had to kip the last 2 or 3. I worked on rebounding for my box jumps and was able to do it so that was nice.

A week off

A. OHS. 5, 4, 3, 2, 1, 15.  2 min between sets.

+

7 Squat Snatch 65#

10 Toes to Bar

10 Burpees

30 Double Unders

2:30 rest

x6

I felt like shit because I took a week off. Glad to be back in the gym but it's crazy how much one week can negatively affect you!

Home

A. CTB. 25 sets of 3 for time.

-11:24

+

EMOM x 24 min

odd- 5 Power Clean 125#

even- 4 HSPU

#3

45 min AMRAP @ "easy" pace

500m row

...

2 rounds

30 sec side plank per side

30 sec hollow rock

...

500m row

...

2 rounds

12 GHD sit up

12 Back Extension

24 Double Unders

-3 + 500 m row

So much snow

A. OHS. 3, 3, 3, 2, 2, 2. 2 min rest.

B. Snatch Balance. 2 x 12. 75 sec rest between sets.

+

300m row @ 100%

4 min rest

x6

And then I did Rachel's gyms wod which was 12 min amrap

5 wall balls at 18lbs

10 t2b

20 Double unders

-5+15

3&4

#3

10 rounds

10 ghd sit up

10 wall balls 10 ft

10 calorie row

-did 50 ghd then the 10 rounds and the had to wait for the ghd to do the last 50. 25:24

#4

A. Squat Snatch From Blocks. Build to max.

B. Back Squat @ 5050. 5-6 reps. 3 min rest. x5

C1. Squat Snatch 65#. 6 unbroken. 15 sec rest.

C2. Squat Snatch 75#. 4 unbroken. 30 sec rest.

C3. Squat Snatch 85#. 2 reps. 3 min rest. x5

Unbroken

A. CTB. 15 sets of 4 for time.

-8:47 I think I did all but two rounds unbroken, my grip was shot

+

EMOM x 20 min

odd- 6 Power Clean (105#+) 

even- 4 HSPU

- was able to do all these unbroken which felt really awesome

Twice

since I didn't get time this weekend to do this.. I did it this morning. Morning workouts are awful, I don't know how people do it.

A. MU Practice.

-didn't do this but for on the rings and strung two together before my evening workout

B1. Weighted Pull Up. 3-4 reps. 60 sec rest.

B2. Deficit HSPU. 5 reps. 60 sec rest. x6

+

30-20-10

Deadlift 155

Burpee Over Bar

10- 20-30

Row Calories

I was exhausted for the first part but felt like I could move pretty smoothly through the metcon

A. OHS. 5, 5, 3, 3. 2 min rest.

B. Snatch Balance 95#+. 3 x 10. 90 sec rest between sets.

-had to do these at 85.. Maybe my shoulders were smoked from this morning? But I had a hard time locking out.

+

Sled push 50m (+40-50#) AFAP

2 min rest 

x8

(5 min rest between 4 and 5)

-these were awful, but when is that disgusting sled not awful!?

1-30-14

A. Squat Snatch from Blocks (mid thigh). 3, 3, 2, 2, 1, 1.  Rest As needed

B. Back Squat @ 5050. 6-8 reps. 3 min rest. x5

+

12 min AMRAP

6 Squat Snatch 65#

9 Box Jump 24"

12 Pistols

First time working from the blocks, I liked it! My hips felt tight, and the pistols were ugly!

Dead legs

15 min AMRAP

50m Front Rack Carry 125#

30 sec L-Sit

-6

+

15 min AMRAP

50m Sled Drag Fwd

10 GHD

10 Back Extension

50m Sled Drag Bwkd

10 GHD

10 Back Extension

-2

My quads are on firahhh! 

Tough

20 min AMRAP

5 Burpees

10 Unbroken Wall Balls

20 Double Unders

-10+10 was able to do all the rounds unbroken on the wallballs and the double unders went well. The 2nd round I got tripped up a few times, then I was able to do them unbroken until the last two rounds when I tripped up once each round.

and I did a 3 mile run earlier in the day.

Interview tomorrow

A. Squat Snatch x 1 / Hang Squat Snatch x 1 / OHS x 2 / Hang Squat Snatch x 1 / Squat Snatch x 1. 2 min rest. x5

B. Push Jerk @ 41x4. 3-4. 2 min rest. x5

+

15-12-9-6-3

CTB

HSPU (kip ok)

Everything felt good today. The first few rounds of c2b and hspu were really strog and then had to break up more frequently but felt good!

I have my interview tomorrow with 3 mile run. Wish me luck (if anyone is even reading this haha)

Saturrrrday

A. MU Practice.

-I got my first non false grip muscle up. I was able to get false grip and bar as well.

B1. Weighted Pull Up. 5 reps. 60 sec rest.

-used 10# for these. Was able to do them unbroken until the last two rounds 

B2. Strict Deficit HSPU. 5 reps. 60 sec rest. x5

-used 10# plates and did the first 2 roubds unbroken 

+

10-8-6-4-2

DB Split Snatch 50#

Burpee Box Jump 24"

(200m run after each round) 

14 minutes used the air dyne for 1 minute in between each round. I also only used 40#

Did not miss

25+ min AMRAP (finish whatever round you're on at 25 min)

50m Sled Drag fwd (+150#)

25 second L-sit

2 Rope Climb

50m Sled Drag bkwd

10 GHD Sit Up

10 Back Extension

3 rounds 26:46 and I did not miss sleds or rope climbs!

Unbroken

5 rounds

250m row

10 ohs UB 55#

250m row

15 WB UB 

23:44 which I feel like is a pretty good time for me with so much rowing. Did all unbroken which usually doesn't happen, so I'd like to mark this in the books as a win!

Back at it

A. Squat clean x1/hscx2/fsx3. 2 min rest x5

B. ctb. 15 sets of 3 for time.

+

For time

20 hspu

20 kbs 62#

20 burpee

60 double unders

After only working out twice in a week today felt very difficult! My wrist is still bothering me but I'm trying to take the steps to rehab it. 

The chest to bar were all unbroken except the last two rounds. My grip went, I'm now used to a smaller bar, so I'm going to have to adjust to the thicker one. 

It feels really good to be back in the gym and I'm excited to continue with the individual programming! I missed DEA/DEC.

Deployment pictures

So here's before and after.. 

Dear Fran,

5 ring muscle ups
5 bar muscle ups- missed a few times but didn't stop until I got 5.

Fran
-5:34. Which is better than I've ever done before! I felt good throughout the whole thing, and 65 felt lighter than usual. I'll mark today as a good day!

See you all this week! 

I can run!

So I took two days off due to being hung over yesterday. Today my buddy and I did a 1 rep snatch and clean and jerk. I got 105 squat snatch and 110 power and then 155 c&j and cleaned 165.

3 mile run for time. If my iPod was right we ran it in 23:26!!!! Which is freaking awesome for me! 

Push

A. Power Clean. Build to a tough 1.

-115#, 135#, 155#, 160# I think the last time I did this for a max I got 145# so I think 160# is good. I was a little slow with the elbows a few times, but was able to get it. 

 

B. Clean Grip Deadlift (tng). Build to a tough 3... not 3rm.  Pretty form and  "lockout" 

-125#, 155#, 175#,  215#,  235#, 245# Felt like I could have done more but you said not to go for a max so I didn't, just went until I felt strong but comfortable

+

15 min AMRAP

5 Strict HSPU

10 Box Jump 20" (step down)

20 Double Unders

-8+3 I think working out with someone definitely pushed me. I don't think I would have gotten as many rounds without him there. Did the first few rounds unbroken on the HSPUs then had to break them up 3 and 2. The double unders went well on all the rounds, mostly unbroken, if not then just tripping up once.

I'm excited to get back and see where I am with everyone else at DEA/DEC!

Faster

Run 400m

2 min rest

x6

(5 min rest between 3 and 4)

-1:48, 1:49, 1:47, 1:46, 1:46, 1:37

 

+

15 min easy jog

Then we ran 1.25 miles and ran the straight away back and forth until the clock ran out. 

 

I think my 400's were definitely faster than last time! 

A partner!

Today was awesome because the new group that just got out here has a guy who crossfits at Silwar! He helped me with my snatch a bit and it was realllly nice to workout with someone, it definitely pushed me to finish the metcon faster.

 

A. No feet hang squat snatch. 2, 2, 2, 1, 1, 1. 90 sec rest between sets.

-65#, 75#, 80#, 85#, 95#, 100# and probably could have gone higher

B. Squat clean cluster. 1.1.1.1. 30 sec rest / 2 min rest. x4

-115#, 135#, 150# missed it twice but then did it all 4 reps. It was really crowded and I think I just got scared, but the weight was fine. 155# was able to stick all these, no failures

+

7 rounds for time

7 Toes to Bar

7 KBS 1.5 pood

7 Hand Release Push Up

-7:39 I started on the t2b and he started on the KBS. He didn't pass me at all, but he definitely pushed me to go faster. The last 3 rounds I broke up the t2b 4 and 3 cause my grip let go but I did the first 4 unbroken. Did all the KBS unbroken. 

I really missed working out with someone! 

Mental block

A. Muscle Up. Practice turn out... 20 reps... start and finish at bottom... control negative as much as poss

-Only was able to do 14 :/ I tried to get 20 but failed the rest.

 

+

for time:

4-3-2-1

Bar Muscle Up

Power Clean 135

-9:56 and only able to get 3 muscle ups. i just attempted all the rest. After my 6th failure on the first round I knew that I wasn't going to get them. I think it was mostly mental, today I was just.. off

 

-5 min rest

5 rounds for time

8 strict hspu

10 pull ups

12 pistols (alternating legs)

-17:00 The HSPU were the hardest today, I was able to knock out the pull ups unbroken except the 2nd round and the pistols were steady. 

 

I really think a lot of today was a mental thing, couldn't get life off my mind. 

Happy new year!

 A. Dead hang to inverted hang, inverted hang to skin the cat, skin the cat to inverted hang, front lever eccentric. 20-30

-I did 25, all one leg in. 

B. Deadlift 225. 4 on the minute for 12 minutes.

-these were tough but I got through them! Didn't use a belt, I didn't use one last week either. I don't want to rely on it.

+

2-4-6-8-10-8-6-4-2

OHS 75#

Box Jump over 24"

-12:59 this was hard and I was tired. I thought about dropping weight but instead just took it from the rack. I'm sure that's cheating but yeah. 

Anyway, happy new year! I hope 2015 great for everyone.