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Workhorse: Training
Metcon 50x Wallballs 40 Cal Row 30x Overhead Squats 95# 20x Burpee Pull-ups 30x Overhead Squats 95# 40 Cal Row 50x Wallballs [35:00]
Comp WOD 10-1 Clean & Jerk 95# Toes-to-Bar [13:58]
Strength 100x Shoulder Press 45# 100x Curls 45# 40x Ring Dips
Workhorse: Training
Row: 1,000m @80% [3:56]
Thrusters: 45 @ 45#
Pull-ups: Max Kipping [12]
Deadlift: 5x3 @225#
Open 14.3 Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. deadlifts, 30 reps 15 box jumps, 24-inch 365-lb. deadlifts, 35 reps 15 box jumps, 24-inch
[90pts - got to the 225+box jumps]
WOD 8/18/15
1. Conditioning “Black and Blue” 5RFT: 10 Power Cleans, 135/95 10 Burpees
Time 9:58
Love power cleans and burpees so I was excited for this one. I kind of thought it would go faster but cycling is still a weakness after time off.
2. Strength 4×10 Back Squat, climbing
95-105-115-125
115 and 125 felt really good actually. I kept feet a little closer and I think having a belt also helps.
3. Rowing 9×1:40 on, :20 off (2 min rest after round 5) This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″. Record meters for each interval.
Around 330-360m per round
My quads were dying after the 10 rep back squats and 1:40 is a long time for intervals. (compared to what I normally do)
+1 hour bike ride
WOD 8/17/15
1. Conditioning “2015 Games Couplet” 15-10-6 reps for time of: Thrusters (165/115) Bar muscle-ups
Time 6:45
Scaled to 75# and pullups.
2. Snatch A. Quickly work up to a heavy single Snatch Balance
75#
B. Quickly work up to a heavy single Squat Snatch
75#
My body was so blah today. I got the work done but it was just so whatever.
My shoulders also felt like shit (for whatever reason) and I wasn’t about to do like 1,000 reps of T2B.
So I did the accessory work listed below...
3. Accessory
A. Weighted ab situps B. Shoulder Press C. Farmers Carries
Funny thing is I was like down and complainy about training today and was again questioning why I even do this and then I checked tomorrows workout and got so giddy because power cleans and burpees and rowing intervals!
WOD 8/15/15
Conditioning 1600m Run
8:44
rest 6 minutes
2x800m Run, at same pace as 1600m – 2 min rest between 800’s
4:39//4:51
3 minute rest
4x400m Run, at same pace as 1600m – 1 min rest between 400’s
2:23// 2:41// 2:29// 2:33
I didn’t die! This was the conditioning piece off of the regionals athlete training plan for today. I don't have access to a gym/ rower today so I couldn't do DT :( or row...I really need to work on running so it worked out!
Im very pleased my mile time has gone down (again) but knew it wasn’t going to be possible to hold that pace throughout this workout. 400s were pretty close to each other, the 800s not so much.
its been 20 minutes since Ive gotten back and Im still sweating.
In other news going to a goat farm today, should be interesting....
Happy Saturday :)
1. Snatch A. Work up to a heavy single Squat Snatch from the high hang – pockets.
65-70-78-79
B. Work up to a heavy single Squat Snatch from the hang – mid thigh
65-70-78-81
C. Work up to a heavy single Squat Snatch from the low hang – just below knees
65-70-78-81-85F
D. Work up to a heavy complex of Squat Snatch + 2 Overhead Squats
65-70-78-81-85F-85F-84F
Clearly something is happening in my pull that causes the barely any difference from the pocket snatch to the low hang snatch.
Bar is coming in front of me and not close enough to my body...is one thing I know.
2. Gymnastics Conditioning 2 rounds of: 10 C2B Pull ups rest :20 seconds 5 C2B Pull ups rest :20 seconds 10 Overhead Squats, 65 rest :20 seconds 5 Overhead Squats, 65 rest 3 minutes between rounds.
Scaled this part. Was supposed to be 20 and then 10 and 80# OHS but shoulders were feeling wonky and I need to get used to cycling C2B agains.
3. Conditioning AMRAP 15: 5 Power Snatch, 65 10 TTB 15 Box Jump Overs, 24/20
Total 4+5
Scaled the power snatch to 65 from 95.
I didn’t feel like I was pushing that hard but I felt like I was going to vom and I was breathing very heavy...so I guess I was? I know the last round I wanted to finish the whole thing so I pushed then but the first few rounds were kind of slow.
4. Accessory Work Cross Over Symmetry IronScap Protocol Core Work Glute Work
Used two bands for the cross over symmetry stuff since I don't have one.
Last week before I go back to school for SENIOR YEAR. I can't believe I have to be a real human soon.
Can I adult? I guess we’ll find out.
I have a feeling its going to be the best year yet but hard work. Im excited for the challenge and that is all that really matters.
WOD 8/11/15
1. Clean and Jerk A. EMOMx10: 1 Rep, climbing
65-75-85-95-95-100-105-105-110-115
Okay, ready to PR my clean and jerk now! 115 feeling good, can I get bodyweight within the next few weeks?!
2. Strength 5×3 Front Squats
@125#
Used my belt and it is so strange training with one. I def felt the difference but it isn't a natural feeling to have something dig into your sides like that.
3. Gymnastics Conditioning EMOMx16: Odd: 18/14 cal Assault Bike Even: 25′ HS Walk
Was Handstand walk attempts and 14 cals on a rower.
There was the hero wod “Nate” too but I didn’t have time to do both. So I chose what seemed easier haha
5. Midline Accessory Work (Modified from what the program did Saturday.)
I am now very tired and hungry.
I had to wait an hour at the dermatologist for 5 minutes of her time. She just wrote me another prescription to add to my regime. Like I don't want another prescription I want like 1 or 2 things to actually work!
Can I go to bed yet?
WOD 8/10/15
1. Snatch A. 15 Snatches for time at 75%
@65# in 1:21
B. 10 Snatches for time at 80%
@70# in 1:18
C. 5 Snatches for time at 85%
@75# in 1:05
So reading peoples comments a lot of people had in the 2 minutes for this section....do I need to retest? Probably.
2. Strength A. 1×15 Overhead Squats for max load
@65#
B. 1×10 Front Squats for max load
@105#
C. 1×5 Back Squats for max load
@135#
Thee 15 and 10 rep max loads was whatever. I just kind of thought of how I felt in the past weeks with these lifts and went from there. It didn’t really hurt doing, it was more cardio but now my butt is very sore.
3. Gymnastics Conditioning
A. 25 C2B Pull ups in as few sets as possible.
Was supposed to be 50 but for time and my weakness sake I did 25. Sets were 10-4-2-3-2
B. 15 Strict Pull ups in as few sets as possible.
Supposed to be 30 but again for time and weakness sake I did 15. Sets were 5-2-2-3-2
C. 15 Muscle ups in as few sets as possible.
Just attempted butterfly pull-ups and made a fool of myself.
4. Barbell Conditioning* 21-15-9 For time: Power Clean, 135/95 Front Rack Lunges, 135/95 Push Jerks, 135/95 *Workout courtesy of Pat Sherwood
Time 16:11
Scaled to 85#. My shirt was soaked after this and I have a nice barbell hickey. Im really happy I found my passion for crossfit again but DAMN its freakin hard.
Push Jerks were the worst.
Got some gear from rogue today! I know now why everyone has a bunch of their shirts...it is probably the softest t-shirt I own!
Can’t wait to use my belt tomorrow. See if I feel any difference.
