Wed, July 5th and Thurs, July 6th
Wednesday Oly
“3 Position Clean”
Clean + Hang Clean (Knee) + Hang Clean (Hip)
7 x (1+1+1)
Compare to 10/5/2016.
Thursday CrossFit
Strict Press
5 rep max
Push Press
3 rep max
Split Jerk
1 rep max
Post loads to Comments.
Cash Out
Double Tabata
Alternating between:
Handstand Hold
Hollow Hold
The double tabata is 16 intervals of :20 on, :10 off.
0 Response
Wed, July 5th and Thurs, July 6th
Wednesday Oly
“3 Position Clean”
Clean + Hang Clean (Knee) + Hang Clean (Hip)
7 x (1+1+1)
Compare to 10/5/2016.
Thursday CrossFit
Strict Press
5 rep max
Push Press
3 rep max
Split Jerk
1 rep max
Post loads to Comments.
Cash Out
Double Tabata
Alternating between:
Handstand Hold
Hollow Hold
The double tabata is 16 intervals of :20 on, :10 off.
62 Responses
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“Holiday Hatorade”
30 sit-ups
18 Hang-squat cleans w/ 50#dbs
30 sit-ups
15 Hang-squat cleans w/ 50#dbs
30 sit-ups
12 Hang-squat cleans w/ 50#dbs
30 sit-ups
9 Hang-squat cleans w/ 50#dbs
30 sit-ups
6 Hang-squat cleans w/ 50#dbs
30 sit-ups
3 Hang-squat cleans w/ 50#dbs15:46
Cash-out because I should have started at 21:
21 Single-arm hang-squat cleans 50# db (Each arm, alternate as needed)
1 minute plank if the DB goes to the ground
2:40, no planks (15/15-6/6)Cash-out part deux:
3 max set planks -
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sundays anaerobic fun
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
30×7,25,20,18 = 4:33tried to maintain the 30s or roughly 90% ROE. understand its not the point but strained serratus post inf and still not feeling great. came out of the gate too hard on 5 or so. good wod, will redo. will try on assbike too.
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Press
95×5, 115×5, 135×5, 145×5145 felt good. Would have tried 155 given more time
Push Press
145×3,185×3, 205×3, 225×3Started too low here. I definitely could have done more
Split Jerk
185, 205,225,235Tried to work on my form a bit. As the weight got heavier, I wasn’t dropping as low. I didn’t push the weight as my form was not great on the last 2 reps. Guess I should start going to Oly..lol
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3 pos clean
155-175-185-195-205-215-225(????????)
Knee is feeling decent!
Wednesday Oly
“3 Position Clean”
Clean + Hang Clean (Knee) + Hang Clean (Hip)
7 x (1+1+1)
Lina: 88 pounds, fail when attempt to 93.
Strict Press
5 rep max Lina:48
Push Press
3 rep max Lina:78
Split Jerk
1 rep max Lina:88
Cash Out:
Double Tabata, Alternating between:
Handstand Hold 🙂
Hollow Hold :/
The double tabata was 16 intervals of :20 on, :10 off.
Bench 5×5 @ 165#
5 hill sprints
3 position clean
73-78-83-88-93(failed on high hang)-93-98
Made up Sundays row sprints
35-4-30-19-6-14-24-11-21-11 = 175 or 2:55
10 min amrap ring rows:
— 88 reps
Wed Oly @ OG
3 pos clean: 105,115,125,135,145,150(f),145,150
Little mighty mouse! That is so impressive 🙂
Thanks Ash!
Thursday WOD
Press 5s: 55,65,70,75
Push Press 3s: 85,105,115,125
Push Jerk: 135,145,155
Free standing handstands – broke a couple times each round (longest held was probably around 15″)
Hollow holds were funny – hands by my sides with lots of yelling! Yeehaw!
bike in the park ~17 mi
1 Lap Warm up
12 x 1 minute max efforts with 1 minute full recovery in between
5 mile loop cool down (no harlem hill)
~2.5 mi on the feet
Engineer’s gate up to the bottom of Harlem hill and back
8:09 avg pace
Swim: 650 yds work:rest ~ 1:1
26:17
Mostly 25 yds at a time with a few 50s in there
Wednesday OG oly
3 position clean
110-120-120-120-120-120(Fhip)-110
Thursday WOD
Press 5s: 55 – 65 [70×4(f) – 70×3(f)]
Push Press 3s: 85 – 95 – 105 – 110 [115×2(f)]
Split Jerk 1s: (a mess) 85×3 – 95×2 – 105
handstand holds: against wall, worked on holding away from the wall, got a few bouts of 5 seconds
hollow holds: fully extended, fully exclaiming
“Holiday Hatorade”
30 sit-ups
18 Hang-squat cleans w/ 50#dbs
30 sit-ups
15 Hang-squat cleans w/ 50#dbs
30 sit-ups
12 Hang-squat cleans w/ 50#dbs
30 sit-ups
9 Hang-squat cleans w/ 50#dbs
30 sit-ups
6 Hang-squat cleans w/ 50#dbs
30 sit-ups
3 Hang-squat cleans w/ 50#dbs
15:46
Cash-out because I should have started at 21:
21 Single-arm hang-squat cleans 50# db (Each arm, alternate as needed)
1 minute plank if the DB goes to the ground
2:40, no planks (15/15-6/6)
Cash-out part deux:
3 max set planks
Clean complex 7+(1-1-1)
155,185,205,225,245,255,265
Metcon 7 rounds
7 power cleans
7 thrusters
7 bar facing burpees
95/65lbs
8:59 rx
Oly
63-73-78-83-88-93-100
3 position clean (power)
155-165-170-175-180-190-195
Jumps on the bigger side cause I surprised myself
(Compare to 155 previously)
Straight leg deads
185-205-215 for 8 ea
“Leg Up”
5 Rounds:
21 Calorie Row
15 Wallballs 20#
9 Deadlifts 225#
16:45rx
No.
Hell no
Today’s Oly
63-83-88-93-98-103-108
Metcon – As Many Rounds as Possible Until Eric Finishes (AMRAPUEF)
7 power cleans
7 thrusters
7 bar facing burpees
95/65lbs
3+9 rx
Definitely could have done more, but I spent a good smith of time waiting and hoping eric would be done ????
Open Gym
Shoulder, hip, knee mobility stuff
Started to do mondays wod then stopped
6×5 deadlift @ 245
4×10 KB thrusters @ 20kg
Some burpees
4×8 ring rows @ parallel
Drop in at rivfit Wilmington
1′ row @rate 26, 1′ rest, @28,30,32
1:57, 1:54, 1:51, 1:50
Metcon
7′ amrap
15 Cal, 12 clean 65, 9 burpees
2′ rest
7′ 15 Cal, 10 clean 80, 9 burpees
2′
7′ 15 Cal, 9 clean 95, 9 burpees
Keeping count throughout
7+7
Oly: 105-110-115-120-130-140-145 (didn’t do the hang xleans! Too heavy!)
7RFT:
7 Power Cleans (65#)
7 Thrusters
7 Bar facing burpees
14:26
50 push ups (25-5×5): 2:21
Forgot to put my numbers up!
5 rep max strict press: 53-65-70-75-80
3 rep max push press: 105-115-125
1 rep max split jerk: 125-140-150
Tabata with handstand holds and hollow holds
Back Squat 185(5)-195-(5)205(5)-215(5)-225(3)
Metcon 7 rounds @ 85 17:32
7 power cleans
7 thrusters
7 bar facing burpees
115 press
135 push
145 jerk
Press 58
PP 83
SJ 100
120, 150, 160
Double tabata
press 65
push press 95
push jerk 110
OLY: 125 – 125 – 135 – 135 – 135 – 155 – 155
Press (tried to game this warming up with singles, then ran out of time)
125×5 – 135×1 – 145×1- 155×2
Push press
195, failed at 205
Jerk
265, pr
Accessory/Goal Work
Glute Ham Raises
–bodyweight: 15-15-15
–w 15lb plate: 5-5
Pull-ups, 10 min emom
7-7-7-7-7-7-6-5-5-8
Press: 65#
PP: 90#
Jerk: 85#
Press 95×5, 115×3
Push press 155×3
Jerk 175×1
Press 5: 115#
Push Press 3: 175#
Split Jerk 1: 215#
I was feeling a painful pinch in the front of my left shoulder on all of the reps today. Maybe doing thrusters on Tuesday and bench yesterday also didn’t help? Poor effort today.
I need to make my shoulders great again.
sundays anaerobic fun
On the C2 rower, 10 rounds of:
Pull a sub-1:30/500-m pace for as long as possible
Rest 1 minute
30×7,25,20,18 = 4:33
tried to maintain the 30s or roughly 90% ROE. understand its not the point but strained serratus post inf and still not feeling great. came out of the gate too hard on 5 or so. good wod, will redo. will try on assbike too.
I’ll but assbike version on my agenda as well, what is that, maintain a certain RPM?
yup! have to test it out more but believe 70-72rpm would be equivalent RPM to 1:30 effort.
press
135(3),145(3),155(5),165(5)
pp
165(3),185(3),225(3)
pj
235,255,275,295,315f
50 strict t2b
5:42
Press
95×5, 115×5, 135×5, 145×5
145 felt good. Would have tried 155 given more time
Push Press
145×3,185×3, 205×3, 225×3
Started too low here. I definitely could have done more
Split Jerk
185, 205,225,235
Tried to work on my form a bit. As the weight got heavier, I wasn’t dropping as low. I didn’t push the weight as my form was not great on the last 2 reps. Guess I should start going to Oly..lol
Press: 95-105-115
Push-press: 135-155-165-170(2)
Split-jerk: 155-165-175-185-195-205(FAIL)
SOLO cash-out session
Came off the wall once in round 4 or 5 trying to get my feet off the wall.
One break in hollows in the final round.
Press-75(3)-95(3)-115(5)-125(2)
Push Press-135(3)-155(3)-170(3)-185(1)
Split Jerk- 135(3)-185-195-205-215(f)-215
Wendler Bench 145(5)-165(3)-185(3)
3RFT
15 Cal Row
12 Power Snatch 95/75
9 Burpees
9:52rx
Curls & tricep extensions
Press: 50# and 3 reps at 55#
Push Press: 75#
Jerk: 85#
My first time posting here! Wednesday Oly 7x (1+1+1), failed the hip hang clean @ 88lbs by dropping it onto my thigh (Got a hideous bruise to show for it). Last complete set was @ 83lbs
Matt made me do this
press 125
push press 175
jerk 225
press: 125
push press: 155
split jerk: 215 pr
Strict press 155
Push press 225
Split jerk 300
Metcon 3 rounds
75 dubs
50 air squats
25 KB swings 24/16kg
8:59 Rx’d
back to blogging…have some catching up to do!
strict press @ 75#
push press @ 105#
push jerk @ 125#
Strict press : 115 x 5
Push press : 175 x 3 (pr)
Split jerk : 215 x 1 (pr)
Dead tie with @BAston, but it’s in the PM so he gets the tiebreaker ????
6am math rules.
Strict press 135 x5
Push press 165 x 3
Split jerk 215 x1
Strict press: 145×5
Push press: 205×3
Push jerk: 235×1
Tabata GHD
Strict press – 83
Push press – 128 (133 is my PR)
Too tired for the jerk, I’ll make it up another day ????
Strict Press 5s: 45-55-65-75
Push Press 3s: 85-95-100-105
Split Jerk 1s: 115-125-135-145(f)
All just under my maxes, but felt good today. thanks for the laughs Joe.
Fun watching so many athletes go for it today!
strict press 45-55-60-65
push press 65-70-75-80-85-90-95
split jerk 95-100-105-110-115-120-125-130(f)
slowly increasing weight and listening to my shoulder the entire time
Strict Press: 65-75-85-95
Push Press: 95-115-125-135-145
Split Jerk: 95-115-125-135-145-155-165(f)
Press: 95
Push Press: 125
Split Jerk: 135
Tababs
5RM strict press- 125lb
3RM push press- 190lb PR
1RM split jerk- 225lb tied PR
Press (5RM): 120
Push Press (3RM): 165
Split Jerk (1RM): 185
Press (5Rep max) 55lbs
Push Press (3Rep max) 62lbs
Jerk (1Rep max) 77lbs
On Saturday
Press x 5 115#
Push Press x 3 165#
Split Jerk x 1 175#
Felt weak, lot of wrist pain lately