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.