7
Mar
Wed Mar 8th and Thurs Mar 9th
Heads Up! USAW-SP Certification at Metropolis on May 6th and 7th!
Oly all day = Best weekend ever!
Wednesday Oly
Snatch + OHS
5 x (1+2)
Snatch pull
3 x 3
Snatch grip push press
3 x 5
Thursday CrossFit
Back Squat
3 x 3
Then, complete as many rounds as possible in 7 minutes of:
135/95-lb. power cleans, 10 reps
20 push-ups
Post load and rounds completed to comments.
Crossfit Pearl District, Portland, OR
Complex: PS + 3 OHS: worked up to 155
25 OHS/50 Abmat SU
20 /40
15 / 30
10 / 20
5 / 10
@ 95#
12:24
OG with the early birds
50 push-ups for time – 5:53
These fell apart fast (good form throughout)
Handstand holds, walking backwards and attempting to walk forwards (got max 3 steps)
Some shoulder taps against the wall also. Arms fried.
#babysteps
OG with the early birds
50 push-ups for time – 5:53
These fell apart fast (good form throughout)
Handstand holds, walking backwards and attempting to walk forwards (got max 3 steps)
Some shoulder taps against the wall also. Arms fried.
#babysteps
Yesterday:
Deads: 335×5 (pr)
Wod: 1+30 6 in deficit, 20 cal and pistols to a box
Huge goat of mine
Deads are 2x bw
Yesterday:
Deads: 335×5 (pr)
Wod: 1+30 6 in deficit, 20 cal and pistols to a box
Huge goat of mine
Deads are 2x bw
Thursday’s workout:
Back Squat 3×3 – 245
7 min AMRAP 10 power cleans and 20 push-ups – 3 + 2 Rx
Weigh in – 249.4. Last time I remember weighing myself was December 16th @ 264, so definitely making some progress
Also, is anyone that’s planning on going to 6am Friday willing to stick around for a bit to judge me on 17.3? I have a wedding to go to this weekend and can’t make it.
Mike that is AMAZING!!! Keep up the hard work! 🙂
(Won’t be around Friday am, but I’m sure someone can help you out!)
Thursday’s workout:
Back Squat 3×3 – 245
7 min AMRAP 10 power cleans and 20 push-ups – 3 + 2 Rx
Weigh in – 249.4. Last time I remember weighing myself was December 16th @ 264, so definitely making some progress
Also, is anyone that’s planning on going to 6am Friday willing to stick around for a bit to judge me on 17.3? I have a wedding to go to this weekend and can’t make it.
Mike that is AMAZING!!! Keep up the hard work! 🙂
(Won’t be around Friday am, but I’m sure someone can help you out!)
BS 3×3 @ 225#
Avoiding anything that involves my hands for another day or two, still ripped from 17.2. Might come in later for some ass bike / GHD’s.
Rest day tomorrow.
60 GHD’s with some assault bike mixed in.
BS 3×3 @ 225#
Avoiding anything that involves my hands for another day or two, still ripped from 17.2. Might come in later for some ass bike / GHD’s.
Rest day tomorrow.
60 GHD’s with some assault bike mixed in.
OLY
1 Snatch Squat + 2 OHS
85 – 85 – 90 – 90 – 95 (matched current 1RM snatch)
Snatch Pull Triples
115 – 115 -115
Snatch Push Press Fives
75 – 80 – 85
(touch ‘n go)
…felt good, will go heavier next time.
OLY
1 Snatch Squat + 2 OHS
85 – 85 – 90 – 90 – 95 (matched current 1RM snatch)
Snatch Pull Triples
115 – 115 -115
Snatch Push Press Fives
75 – 80 – 85
(touch ‘n go)
…felt good, will go heavier next time.
Sunday’s oly – kept it light with tight lower back
Hang power snatch doubles up to 125#
2 hang power clean + 2 push jerk up to 185#
Sunday wod part B: 3+9
12 min amrap
3 rope-climbs legless
12 push press 135#
50 double unders
Sunday’s oly – kept it light with tight lower back
Hang power snatch doubles up to 125#
2 hang power clean + 2 push jerk up to 185#
Sunday wod part B: 3+9
12 min amrap
3 rope-climbs legless
12 push press 135#
50 double unders
Assault bike – 15 cal
Push up ladder work
10 min (30 sec on and 30 sec off) of GHD sit-ups and hammy raises
pull up work
Assault bike – 15 cal
Push up ladder work
10 min (30 sec on and 30 sec off) of GHD sit-ups and hammy raises
pull up work
Snatch + OHS @ 75
Snatch pull @95
back push press @ 85
Snatch + OHS @ 75
Snatch pull @95
back push press @ 85
5×5 OHS @135# from a clean and jerk
Max strict Dips (13-13-11-10-7)
3 Rounds:
Max L-sit (24/20/16)
10 back extensions
5×5 OHS @135# from a clean and jerk
Max strict Dips (13-13-11-10-7)
3 Rounds:
Max L-sit (24/20/16)
10 back extensions
Hang Snatch + 2 OHS
145 x 2, 155, 165, 175, could’ve used more warm-up and started heavier
High Hang Snatch Pull (AKA Wide Grip Power Shrug)
195 (w straps) 2 x 20 reps, 195(w/o straps) x 6 reps
Snatch Grip Push Press
155, 3 x 5 reps
PM OG
100 strict overhand grip pull-ups for time
– 16:18
Hang Snatch + 2 OHS
145 x 2, 155, 165, 175, could’ve used more warm-up and started heavier
High Hang Snatch Pull (AKA Wide Grip Power Shrug)
195 (w straps) 2 x 20 reps, 195(w/o straps) x 6 reps
Snatch Grip Push Press
155, 3 x 5 reps
PM OG
100 strict overhand grip pull-ups for time
– 16:18
Snatch plus 2 OHS-
83 – 93 – 98 – 103 – 108
Snatch pulls at 133
Snatch push press
73 – 83 – 93
Snatch plus 2 OHS-
83 – 93 – 98 – 103 – 108
Snatch pulls at 133
Snatch push press
73 – 83 – 93
OLY
Snatch-OHS 53/58/63/68/73
Snatch Pull 63/83/93
Snatch Push Press 63
OLY
Snatch-OHS 53/58/63/68/73
Snatch Pull 63/83/93
Snatch Push Press 63
Snatch + 2OHS:
95,105,115,125,125, Kept it light to moderate, worked on technique
Snatch pulls:
140 x 3, 140 x 3, 140 x 8, Kept a little light, worked on technique
Snatch grip push press 3×5:
145, 145, 145, Moderate weight focus was technique
Skill/Accessory work: 20 lb medball @10ft, not for time.
25 Wall Ball (unbroken)
10 ring muscle ups (8,2)
25 wall ball (unbroken)
10 ring muscle ups (4,3,3)
25 wall ball (20,5)
Snatch + 2OHS:
95,105,115,125,125, Kept it light to moderate, worked on technique
Snatch pulls:
140 x 3, 140 x 3, 140 x 8, Kept a little light, worked on technique
Snatch grip push press 3×5:
145, 145, 145, Moderate weight focus was technique
Skill/Accessory work: 20 lb medball @10ft, not for time.
25 Wall Ball (unbroken)
10 ring muscle ups (8,2)
25 wall ball (unbroken)
10 ring muscle ups (4,3,3)
25 wall ball (20,5)
15 Min emom
minute one – 50 dubs
minute two- 6 power cleans @185
minute three- 10 ring dips
15 Min emom
minute one- 3 power snatch @ 155
minute two- 6 HSPU
minute three- 20 wallballs u.b.
OG 10 AM: L-sits Tabata
L-sit pull-ups 10 min EMOM -4
10 min ring transition from floor got zero
OG pm
15 Min emom
minute one – 45 dubs
minute two- 6 power cleans @105
minute three- 10 ring dips
15 Min emom
minute one- 3 power snatch @ 75
minute two- 4 HSPU (a little help from Eroc on 4’s)
minute three- 20 wallballs u.b.
How far did you make it through tabata L-sits? That’s brutal.
Rds 1-4 20 seconds then RDS 5-8 15 second holds. Yes, yuck yuck, and yuck
OG 10 AM: L-sits Tabata
L-sit pull-ups 10 min EMOM -4
10 min ring transition from floor got zero
OG pm
15 Min emom
minute one – 45 dubs
minute two- 6 power cleans @105
minute three- 10 ring dips
15 Min emom
minute one- 3 power snatch @ 75
minute two- 4 HSPU (a little help from Eroc on 4’s)
minute three- 20 wallballs u.b.
How far did you make it through tabata L-sits? That’s brutal.
Rds 1-4 20 seconds then RDS 5-8 15 second holds. Yes, yuck yuck, and yuck
15 Min emom
minute one – 25 dubs
minute two- 4 power cleans @105
minute three- 3 ring dips
15 Min emom
minute one- 3 power snatch @ 75
minute two- 3 HSPU (ab mat and added 10# plate in round 3)
minute three- 15 wallballs
Shaming from JoJo and Eric – rx ????
15 Min emom
minute one – 25 dubs
minute two- 4 power cleans @105
minute three- 3 ring dips
15 Min emom
minute one- 3 power snatch @ 75
minute two- 3 HSPU (ab mat and added 10# plate in round 3)
minute three- 15 wallballs
Shaming from JoJo and Eric – rx ????
Roberts you get a pass today because it’s international Women’s Day. Go up on PC 5’s lady…
Next week I’ll woman up ????
Roberts you get a pass today because it’s international Women’s Day. Go up on PC 5’s lady…
Next week I’ll woman up ????
Back Squats 3×3 @165
Metropolis Mile: 7:37 PR
Back Squats 3×3 @165
Metropolis Mile: 7:37 PR
6am OG
sunday’s oly:
hang power snatch 5 x 2 [ +3 OHS each time]
—85# across
hang power clean + push jerk 5 x (2+2)
—105-105-110-110-110
4min amrap of ghd sit-ups:
—85
6am OG
sunday’s oly:
hang power snatch 5 x 2 [ +3 OHS each time]
—85# across
hang power clean + push jerk 5 x (2+2)
—105-105-110-110-110
4min amrap of ghd sit-ups:
—85
Work Gym
Press 90(5)-100(5)-115(7)
C&[email protected] every 10 seconds for 5 minutes = Grace 4:53rx
Work Gym
Press 90(5)-100(5)-115(7)
C&[email protected] every 10 seconds for 5 minutes = Grace 4:53rx
I’m back! Unfortunately didn’t get to do 17.2 in time to record it so I did it today.
17.2 – 78 RX’d with tie breaker @ 4:29
– thanks to Eric and Johanna for helping me attempt bar muscle ups and coaching! Wasn’t happening today.
Wednesday OLY
Snatch + 2 OHS
73-78-83-88-93
Snatch pulls 3×3 @ 113#
Snatch push press 3×5 @ 73#
Plank hold with 45# 2x1min
I’m back! Unfortunately didn’t get to do 17.2 in time to record it so I did it today.
17.2 – 78 RX’d with tie breaker @ 4:29
– thanks to Eric and Johanna for helping me attempt bar muscle ups and coaching! Wasn’t happening today.
Wednesday OLY
Snatch + 2 OHS
73-78-83-88-93
Snatch pulls 3×3 @ 113#
Snatch push press 3×5 @ 73#
Plank hold with 45# 2x1min
5x
4 gym lengths lunges
20 ghds
5x
4 gym lengths lunges
20 ghds
Did Monday’s Front Squat WOD, got up to 1 RM of 128 but form kind of fell apart for it. Also did pull-up progression and back stretching. Will do Metropolis Mike for time soon!
Ahem, Metropolis Mile! Damn you autocorrect!
Did Monday’s Front Squat WOD, got up to 1 RM of 128 but form kind of fell apart for it. Also did pull-up progression and back stretching. Will do Metropolis Mike for time soon!
Ahem, Metropolis Mile! Damn you autocorrect!
Tues wod
Deadlift 133(5) 153(5) 163(5) 168(5) 173(5)
Up 5# from last time I did this
10 min
10 pike push-ups – toes on red box
20 cal row
30 pistols- to red box
2+4
Tues wod
Deadlift 133(5) 153(5) 163(5) 168(5) 173(5)
Up 5# from last time I did this
10 min
10 pike push-ups – toes on red box
20 cal row
30 pistols- to red box
2+4
Back squat: 185
7 min amrap
10 power clean 105
20 pushups
3 + 19
Da bearsssssssssss
Back squat: 185
7 min amrap
10 power clean 105
20 pushups
3 + 19
Da bearsssssssssss
#150 back squat 3×3
2 + 17 @ #95
#150 back squat 3×3
2 + 17 @ #95
240 across 3×3 squat
3+7 rx
240 across 3×3 squat
3+7 rx
7:30 am meeting. good times getting up at 5am.
225, 255, 265, 225
3+10 rx. Push ups were weaksauce
7:30 am meeting. good times getting up at 5am.
225, 255, 265, 225
3+10 rx. Push ups were weaksauce
Back Squat – 3×3 @185
WOD
Power Clean x10 @95
Push Ups x20
Total – 2+27
Back Squat – 3×3 @185
WOD
Power Clean x10 @95
Push Ups x20
Total – 2+27
BS185
2+19 @ 105, i think
BS185
2+19 @ 105, i think
5 Rounds FT:
10 Hang squat cleans w/ 50# dbs
20 push-ups
12:01
Hollows and curls for funzzies
5 Rounds FT:
10 Hang squat cleans w/ 50# dbs
20 push-ups
12:01
Hollows and curls for funzzies
BS: 3×3 @ 100lb
WOD: 2+15 – powerclean @65 and pushups from the knees
Needed more nasty women with me to balance out the testosterone levels at 6am
BS: 3×3 @ 100lb
WOD: 2+15 – powerclean @65 and pushups from the knees
Needed more nasty women with me to balance out the testosterone levels at 6am
BS 3×3 215
3 + 10
BS 3×3 215
3 + 10
Oly
Snatch+OHS @65
Snatch pull @75
Snatch grip push press @60
WOD
Back squat @145 (3 reps)
AMRAP 1+22 @75
Oly
Snatch+OHS @65
Snatch pull @75
Snatch grip push press @60
WOD
Back squat @145 (3 reps)
AMRAP 1+22 @75
Great picture!
Cleans 1×8,4×6 worked up to 155#
100 GHD’s for time 10:00
Great picture!
Cleans 1×8,4×6 worked up to 155#
100 GHD’s for time 10:00
Back squat 3s: 295-300-305 ????????
Metcon: 4+6 rx
Thanks/sorry for the burpees 10am crew
Happy Bday!
Back squat 3s: 295-300-305 ????????
Metcon: 4+6 rx
Thanks/sorry for the burpees 10am crew
Happy Bday!
BS: 170# across all 3 sets (these felt awesome!)
Metcon: 2+20 rx
power cleans in sets of 5 each round; push-ups slowed me down big time. Kept with the form – no worming!
32 burpees cash out – HAPPY BIRTHDAY ROB
BS: 170# across all 3 sets (these felt awesome!)
Metcon: 2+20 rx
power cleans in sets of 5 each round; push-ups slowed me down big time. Kept with the form – no worming!
32 burpees cash out – HAPPY BIRTHDAY ROB
Back Squat 145
2+10 @85
Back Squat 145
2+10 @85
yoke time: 3×3 @142 (felt uber heavy after two weeks of every other day squats and lunges)
metcon/PT: 10 Ring rows, 20 24″ box push ups – 4 rounds
assorted rotator cuff stuff
yoke time: 3×3 @142 (felt uber heavy after two weeks of every other day squats and lunges)
metcon/PT: 10 Ring rows, 20 24″ box push ups – 4 rounds
assorted rotator cuff stuff
200# / 3+13 rxed
200# / 3+13 rxed
Back squat 225
3+8 @ 105
Back squat 225
3+8 @ 105
Thursday
Lunchtime HIIT class for some extra conditioning work that I so desperately need.
Back squat 3×3 @ 185#
WOD: 3+4 RX’d
SAN ANTONIO!
Thursday
Lunchtime HIIT class for some extra conditioning work that I so desperately need.
Back squat 3×3 @ 185#
WOD: 3+4 RX’d
SAN ANTONIO!
123 back squat
3+9 @73
Push ups on knees haha
123 back squat
3+9 @73
Push ups on knees haha
BS 103# working on getting better form rather than going heavier
WOD power cleans 63# /push-ups 10 full ones + 10 knee push ups
Back stretches
Pull-up progression
17.3: my nemesis, snatches ????
BS 103# working on getting better form rather than going heavier
WOD power cleans 63# /push-ups 10 full ones + 10 knee push ups
Back stretches
Pull-up progression
17.3: my nemesis, snatches ????
245# back squat 3s
Wod 3+6 Rx
245# back squat 3s
Wod 3+6 Rx
Back squat 3×3 @ 185#
WOD
3+1
95# Cleans
Knee push ups
That’s my girl!
Back squat 3×3 @ 185#
WOD
3+1
95# Cleans
Knee push ups
That’s my girl!
Back Squat 3×3: 150# across
Metcon: 3+5 rx
Back Squat 3×3: 150# across
Metcon: 3+5 rx
BS : 305 3×3
WOD: 3 RX
BS : 305 3×3
WOD: 3 RX
Back Squat (low bar):
275×3, 290×3, 300×3
WOD:
5+14 RX
You must be crushing push ups
Back Squat (low bar):
275×3, 290×3, 300×3
WOD:
5+14 RX
You must be crushing push ups
BS 103# 3×3
WOD [email protected] knee pu
BS 103# 3×3
WOD [email protected] knee pu
17.3
16 rx’d
17.3
16 rx’d
BS: 3×3 @345
Metcon: 3 + 18RX
BS: 3×3 @345
Metcon: 3 + 18RX
Wednesday:
Oly
Everything felt weak today
Snatch+2OHS – 83lbs
Snatch Pull – 103lbs
Snatch PP – 73lbs
Thursday:
BS – 135lbs – I probably should have gone heavier
Metcon – 2+5 rx’d
Wednesday:
Oly
Everything felt weak today
Snatch+2OHS – 83lbs
Snatch Pull – 103lbs
Snatch PP – 73lbs
Thursday:
BS – 135lbs – I probably should have gone heavier
Metcon – 2+5 rx’d
BS: 345#
WOD: 3 rounds
BS: 345#
WOD: 3 rounds