10
Jan
Wed, Jan 11th and Thurs, Jan 12th
Wednesday Oly
Power clean + hang clean + push jerk
4 x (1+1+1)
Jerk dip squats
4 x 3
Thursday CrossFit
5 rounds not for time:
3 front squat
30 kettlebell swings, 24/16kg
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Crossfit Total
Backsquat: 195
Strict Press: 105
Deadlift: 265
Total: 565
Strict HSPU
10-10-10-10-10
Strict HSPU
10-10-10-10-10
Front Squat 5×3
155-165-175-185-195 (legs feel like death from yesterday)
Also did a ring MU or 2 between each set – first time doing muscle ups in a month, and no fails.
WOD:
4 rounds
250m Row
10 HSPU
15 GHD’s
Time: 12:26
Only time for 4 rounds, all HSPU unbroken.
Time for a rest day.
Um I thought it was 20 ghd-sit-ups?
Front Squat 5×3
155-165-175-185-195 (legs feel like death from yesterday)
Also did a ring MU or 2 between each set – first time doing muscle ups in a month, and no fails.
WOD:
4 rounds
250m Row
10 HSPU
15 GHD’s
Time: 12:26
Only time for 4 rounds, all HSPU unbroken.
Time for a rest day.
Um I thought it was 20 ghd-sit-ups?
Wendler bs: 230 (5) 245 (5) 265 (3) 280 (3) 295 (4)
Partner wod with goodall
100 dl at 135
Partner does dumbbell thrust 15/35
Then
100 du w block of 20 partner hollow
14:02
Strong Ron!
Wendler bs: 230 (5) 245 (5) 265 (3) 280 (3) 295 (4)
Partner wod with goodall
100 dl at 135
Partner does dumbbell thrust 15/35
Then
100 du w block of 20 partner hollow
14:02
Strong Ron!
Oly complex: 185-195-205-195
Jerk became a press at 205 so dropped back down
Jerk dip squats(5): 235-245-255-265
focus on controlled descent
strict HSPU: 10-10-10-6-5
Oly complex: 185-195-205-195
Jerk became a press at 205 so dropped back down
Jerk dip squats(5): 235-245-255-265
focus on controlled descent
strict HSPU: 10-10-10-6-5
Oly complex 125-125-125-145 (craptacular fail)
Jerk dip squats (love that name) 145-145-145-145
Right flexor insertion at medial epicondyle still not so happy today.
Oly complex 125-125-125-145 (craptacular fail)
Jerk dip squats (love that name) 145-145-145-145
Right flexor insertion at medial epicondyle still not so happy today.
Monday’s workout
BS – 110#
Press – 55#
Deadlift – 175#
Pull-ups: down to the super skinny band, making up for my un-super skinny lifestyle
Oly complex: 125-125-130-135
Jerk dip squats: 115-145-195-245
Oly complex: 125-125-130-135
Jerk dip squats: 115-145-195-245
OG:
Transition from floor 5 min EMOM
10 floor kips
10-10-10-10-10
20 muscle-ups with spotter (w/coach Matt) 🙂
3 reps of getting hips up on the rings
Muscle-Up Drill complex
5 max effort sets
OG:
Transition from floor 5 min EMOM
10 floor kips
10-10-10-10-10
20 muscle-ups with spotter (w/coach Matt) 🙂
3 reps of getting hips up on the rings
Muscle-Up Drill complex
5 max effort sets
I’m IN for OLY tonight 🙂
I’m IN for OLY tonight 🙂
Yay!! I will racing to join you Yay!!
Tomorrow’s WOD
squats: first set at 205, the rest at 215, all from the floor because my first goal of 2017 is a 255 clean
swings: unbroken
Yeah Matty I was going to suggest from da flo!
Oly:
complex at 100# across
jerk dip squats at 130# across
OG:
Squat Clean 6×2 at 60-70%
—95# across
*superset with strict HSPU (1abmat)
—4-4-4-4-4-3
21-15-9 reps/secs (nft)
t2b
ghd sit-ups
L-Sit
plank
Oly:
complex at 100# across
jerk dip squats at 130# across
OG:
Squat Clean 6×2 at 60-70%
—95# across
*superset with strict HSPU (1abmat)
—4-4-4-4-4-3
21-15-9 reps/secs (nft)
t2b
ghd sit-ups
L-Sit
plank
Modified version of Thursday’s WOD:
My legs are toast
5 rounds Bench Press 165×5
5 rounds of Kettle Bells: unbroken-15/15-15/15-15/15-10/10/10
Modified version of Thursday’s WOD:
My legs are toast
5 rounds Bench Press 165×5
5 rounds of Kettle Bells: unbroken-15/15-15/15-15/15-10/10/10
Clean complex @ 103lbs
Jerk Dip @ 133 lbs
5 sets of ME ring support – about a min rest in between
Clean complex @ 103lbs
Jerk Dip @ 133 lbs
5 sets of ME ring support – about a min rest in between
My school got bumper plates!!! My quads are sore.
5 Min EMOM 10 power snatch at 75, working on barbell cycling
Bench 5×[email protected] SS. bent over rows @45&65
My school got bumper plates!!! My quads are sore.
5 Min EMOM 10 power snatch at 75, working on barbell cycling
Bench 5×[email protected] SS. bent over rows @45&65
5 minute bent over row
– 45 reps @ 135, compared to 57 @ 115 last time, 7% power decrease… hmm
Power = work / time
Work = force * distance
Force = mass * acceleration. …
So assuming your acceleration and distance pulled was constant. Maybe you were more explosive through a better range of motion this week, causing more rapid fatigue but ULTIMATELY a higher power output
????
5 minute bent over row
– 45 reps @ 135, compared to 57 @ 115 last time, 7% power decrease… hmm
Power = work / time
Work = force * distance
Force = mass * acceleration. …
So assuming your acceleration and distance pulled was constant. Maybe you were more explosive through a better range of motion this week, causing more rapid fatigue but ULTIMATELY a higher power output
????
OG:
5 min max strict ring dips: 13
oly complex 65-75-85-95-105 and 4×115
5 sets of max kipping t2b: 7-6-6-5-6
OG:
5 min max strict ring dips: 13
oly complex 65-75-85-95-105 and 4×115
5 sets of max kipping t2b: 7-6-6-5-6
BS: 190 (5)- 215 (5)- 235(5)
10 snatch at 130#s focusing on technique and sticking the landing every time
– supersetted some sets with 4-6 pullups
Karen: 10:20 (1:50 off from PR)
BS: 190 (5)- 215 (5)- 235(5)
10 snatch at 130#s focusing on technique and sticking the landing every time
– supersetted some sets with 4-6 pullups
Karen: 10:20 (1:50 off from PR)
Double under practice
Ring rows 5 sets of 10 reps
Karen 14:20 ???? haven’t done wall balls in approx 300 years
Double under practice
Ring rows 5 sets of 10 reps
Karen 14:20 ???? haven’t done wall balls in approx 300 years
Crossfit total
BS 183 (5# PR)
Press 93 (10#PR)
DL 208 (5# PR)
Total – 484
20# more than last time
Back squats were torture after Karen
5k row: 22:25
Ass bike for sometime.
5k row: 22:25
Ass bike for sometime.
21-15-9
Power snatch @ 63#
Burpees over the bar
11:15
21-15-9
Power snatch @ 63#
Burpees over the bar
11:15
Courtesy of linchpin
3 Rounds
5 rope climbs (trying out different techniques)
40 assault bike cals (4:08, 4:00, 3:46)
26:01
Now off to Chicago for the weekend!
Courtesy of linchpin
3 Rounds
5 rope climbs (trying out different techniques)
40 assault bike cals (4:08, 4:00, 3:46)
26:01
Now off to Chicago for the weekend!
And a big thank you to Jojo for the push
CF Total:
BS:185#
Press: 73#
DL:238#
Same as last time, don’t recommend this after Karen.
5#PR on DL so I’ll take it ????
CF Total:
BS:185#
Press: 73#
DL:238#
Same as last time, don’t recommend this after Karen.
5#PR on DL so I’ll take it ????
Modified Jorge subbing clean and jerks for squat cleans –
30/24/18/12/6 – 15/12/9/6/3 GHDs/C&J @ 155
16:30 spicy ????
Modified Jorge subbing clean and jerks for squat cleans –
30/24/18/12/6 – 15/12/9/6/3 GHDs/C&J @ 155
16:30 spicy ????
Where were all my 6am peeps?!!
123# 5/5 unbroken Rx
Sorry Darcy, my legs are shot. Needed a rest day. Be back tomorrow.
Sorry Darcy, I needed extra SLEEP this AM. I’ll be there later. UNBROKEN. Eso… dale…
Saw on board, you were solo… ouch!
Where were all my 6am peeps?!!
123# 5/5 unbroken Rx
Sorry Darcy, my legs are shot. Needed a rest day. Be back tomorrow.
Sorry Darcy, I needed extra SLEEP this AM. I’ll be there later. UNBROKEN. Eso… dale…
Saw on board, you were solo… ouch!
Yesterday: Crossfit total
Squat: 153 (failed 158 but was super close. Spent to long at the bottom of the hole. Also no ball 🙁 )
Press: 85
Deadlift: 183. Man I hate this lift:
Back and nevk hurt today so I probably did something stupid. Globe gym WOD since had to be at work early:
5×3 FS at 105. No squat rack available so had to clean the whole time.
Kb swings at 16kg
The ball is in your head! ????
Yesterday: Crossfit total
Squat: 153 (failed 158 but was super close. Spent to long at the bottom of the hole. Also no ball 🙁 )
Press: 85
Deadlift: 183. Man I hate this lift:
Back and nevk hurt today so I probably did something stupid. Globe gym WOD since had to be at work early:
5×3 FS at 105. No squat rack available so had to clean the whole time.
Kb swings at 16kg
The ball is in your head! ????
Thursday WOD:
125# 5/5 unbroken rx
Thursday WOD:
125# 5/5 unbroken rx
OLY class
Clean complex: 65-75-85-95 lots of reps. More reps at my 90-95% 🙂
4(1+1+1) #95 across focused on speed and technique.
Jerk Dip Squats #115 across.
OLY class
Clean complex: 65-75-85-95 lots of reps. More reps at my 90-95% 🙂
4(1+1+1) #95 across focused on speed and technique.
Jerk Dip Squats #115 across.
Great job Jojo and Kim at oly!
assbike 100cals @ 80-85% – 7:36 into 150 cals @ 70-75% of 100cal pace 11:32
breathing didn’t feel great after 100cals, took hands off handles for 30secs. recovered ok. now that I have a few test pieces down going to start paced/longer duration aerobic efforts.
oly complex
225,225,235,245 (failed jerk)
not sure why I failed the jerk, I guess I didn’t want it.
messed around w some strict close grip bar mu
5×3
fun
Wednesday OG
Crossfit Total (really bad idea after Karen)
BS: 215# (PR is 230#)
Press: 83# (PR is 93# – also was trying this power clean into strict press technique Derek showed me, but probably not the best time to practice – failed 93# twice)
DL: 283# (PR is 288#)
Basically did this for the reps but I know everything needs work!
Wednesday OG
Crossfit Total (really bad idea after Karen)
BS: 215# (PR is 230#)
Press: 83# (PR is 93# – also was trying this power clean into strict press technique Derek showed me, but probably not the best time to practice – failed 93# twice)
DL: 283# (PR is 288#)
Basically did this for the reps but I know everything needs work!
Oly with Derek & JoJo-
Clean & Jerk Complex: worked up to 113
I don’t know how to not look up at the ceiling when I jerk. Its insane.
Jerk Dip Squats: 4 x 3 @ 153#
^^This was weird. But I like weird.
Oly with Derek & JoJo-
Clean & Jerk Complex: worked up to 113
I don’t know how to not look up at the ceiling when I jerk. Its insane.
Jerk Dip Squats: 4 x 3 @ 153#
^^This was weird. But I like weird.
Squatted yesterday, so pause squats of 3 at 155 to lose legs,
Everything else RX
Wed:
5×8 hang clusters w/ 24kg dbs
Tabata Hollows
Lazy ho
Thu:
10 Rounds alternating between movements
1 min max effort, 30 seconds rest
Strict Pull-ups: 18-14-10-9-8
Strict Dips (parallel bars): 21-15-14-11-11
4.5 miles of running to and from
Wed:
5×8 hang clusters w/ 24kg dbs
Tabata Hollows
Lazy ho
Thu:
10 Rounds alternating between movements
1 min max effort, 30 seconds rest
Strict Pull-ups: 18-14-10-9-8
Strict Dips (parallel bars): 21-15-14-11-11
4.5 miles of running to and from
Thursday WOD : 93 # 5/5 unbroken Russian KB swings
Thursday WOD : 93 # 5/5 unbroken Russian KB swings
4 rounds for time:
500m Row
50 Air squats
– 13;37
Cash out: Hollows
4 rounds for time:
500m Row
50 Air squats
– 13;37
Cash out: Hollows
Thursday WOD: #135 swings unbroken
Accessory work:
5 min EMOM #85 3 tall clean
10 min EMOM #100 2 tall clean
Thursday WOD: #135 swings unbroken
Accessory work:
5 min EMOM #85 3 tall clean
10 min EMOM #100 2 tall clean
Got 4/5’d. Was looking forward to some heavy FS. Sorry Eroc.
I got 6’d. Made me a bit late to 7!
Got 4/5’d. Was looking forward to some heavy FS. Sorry Eroc.
I got 6’d. Made me a bit late to 7!
Thursday WOD: 205# swings unbroken
Tried keep rest < 1:30 min. Succeeded
Thursday WOD: 205# swings unbroken
Tried keep rest < 1:30 min. Succeeded
Front squats @ 118
All rounds unbroken
Legs are shot from this week
Front squats @ 118
All rounds unbroken
Legs are shot from this week
205# across
Unbroken swings across @ 44#
205# across
Unbroken swings across @ 44#
FS @ 123#
FS @ 123#
FS 175#
Swings 1 round unbroken Rx.
Dropped to 20 KG on round 4 & 5 Lower back was crying too much
Fs 135
Kb swings with orange kettlebell
Fs 135
Kb swings with orange kettlebell
Warm-up race around the block with Rob. Guess who won!? ????
Front squats @ 143# across (some burps in between)
KB swings unbroken rx
5 min amrap of dips on the ghds – 20 for quality (2 more than last time!)
Damn…. ????????????????????????????????
Warm-up race around the block with Rob. Guess who won!? ????
Front squats @ 143# across (some burps in between)
KB swings unbroken rx
5 min amrap of dips on the ghds – 20 for quality (2 more than last time!)
Damn…. ????????????????????????????????
135 lbs
20 kgs 1/5
135 lbs
20 kgs 1/5
125 lbs
15kgs 2/5
*16kg
125 lbs
15kgs 2/5
*16kg
Squats: 205 on the first, 225 on the rest- all from the floor
Swings: unbroken
Losing to Liz in a race ????: rx
Squats: 205 on the first, 225 on the rest- all from the floor
Swings: unbroken
Losing to Liz in a race ????: rx
Squats: 123# on the first, 133# on the rest, all from the floor
Swings: unbroken rx
cash out: abs (planks and v-ups)
Squats: 123# on the first, 133# on the rest, all from the floor
Swings: unbroken rx
cash out: abs (planks and v-ups)
113lbs. Major tootsie roll knees today – not enough warmup of the glutes
3rd round not unbroken bc I loaded Rekas bar wrong and I didn’t want her to die
I noticed I was doing that too! We were just in a dancing mood 😉
113lbs. Major tootsie roll knees today – not enough warmup of the glutes
3rd round not unbroken bc I loaded Rekas bar wrong and I didn’t want her to die
I noticed I was doing that too! We were just in a dancing mood 😉
FS from the flo
235,235,245,255,265
cleans felt goooooood.
FS from the flo
235,235,245,255,265
cleans felt goooooood.
Thursday WOD
FS: 195#
tweaked my back a little on the last couple of rounds of KBS, probably to compensate for weaker shoulder mobility….dreaded shoulder mobility strikes again.
Thursday WOD
FS: 195#
tweaked my back a little on the last couple of rounds of KBS, probably to compensate for weaker shoulder mobility….dreaded shoulder mobility strikes again.