Friday 10/31 Halloween! SpoOoOoOoKy!

20 minute amrap
20 thrusters, 135/95
20 pull ups
20 burpees
4rds + 10 thrusters

Im still squirming from this.

Will do clean and jerk/snatch on Sunday at Stroud

Thursday 10/30

A.  Front Squat; build to max - 205# felt great and fine and easy...then tried for 215# and failed...tried for 210# failed...didn't really have tension in these and my damn left leg shifted in. Would like to try on a day where I didn't do 45 deadlifts the night prior.

205#

210#

215#

B.  Snatch squat press x 3 x 4 sets - 65#, 85#, 90#, 95#

85#

95# Little toe action here

C.1  Weighted pull up - build to max over 3 attempts - 65#
C.2  good morning x 8 x 3 - 95# kept the 20# vest on for these cause I was lazy and didnt take it off.
+
2K row TT
8:15
I think that last time I did this it was 8:33...I think...

Wednesday 10/29

Didn't do anything in the am so figured the best way to use my time at night was to do that last sections
C.  Strict HSPU - 50 reps for time - do max effort on first set - 18/4:33
D.  50 t2B for time - 2:19

PM
21-15-9
DL @ 315/205
box jumps, 30/24"
5:20
I think I took the first set of box jumps too conservatively, idk if I just lacked confidence in the height of them being that we haven't done them for a while but the other rounds I sped up a bit.

Tuesday 10/28 PM Session

2 rounds for time
60 unbroken wall balls, 20/14#
30 CTB pull ups
10:49
Oh, my geez...First set UB, second set did 30, set against wall, 18, set against wall, 12. This was a total struggle mentally and towards the end physically. Ball was getting harder and harder to throw and hit wall. Just a suck fest. Stayed at 5 for pullups. Definitely should have cycled through them faster. Still working on not being such a puss...

Tuesday 10/28 AM Session

Starting off the week with Monday's stuff..
A. Snatch balance x 1 x 5 sets.. building each set - 125#, 135#, 155#, 175#, 185#

125#

135#

155#

175#

185#

B. BS; build to a max - 235# (10lb pr), 245# (20lb pr finally), missed 255#

235#

245#

255# fail

rest 10 minutes
C. 90% of B; 1 x am rap - 220# for 3...could have made the 4th rep and possibly the 5th but I felt my knee come in and Ive been doing so well with that not happening that I didnt want to compromise form for getting another rep here

D. 30 MU for time - 5:41...almost 3 mins shaved from my previous attempt at it. Decided to do 6 every min for 5 mins, but when I missed my 4th rep on my 3rd set of 6 I scrapped that so I went 6.6.3.3.2.2.2.2.2.2

Next time I think I might do a bigger chunk to start and then go smaller, but it was nice to gauge how this plan worked.

Thursday 10/23

A.  Snatch; ground + above knee (1+1) x 5 sets… - 105#, 115#, 135#, 140#, 150# idk if I was tired from the day before or how little I warmed up but these all felt heavy and awkward

150#

B.  Snatch x 1 x 5.. building from A - I tried to hit 160# a million times before I ended up stopping out of pure rage and frustration

C.  BS; 80% x 6 x 5 sets   - I didn't have time to do this but I wish I did cause I was residually mad from the squats and wanted to do something mindlessly

Went to Crossfit Stamford to do something easy and fun...

30 min emom

1 min - 30 DU

2 min - 5 WB @20#

3 min - 7 T2B

It was nice and needed...resting Friday

Wednesday 10/22

AM

Didn't have time to do gymnastics this morning, was going to do it in the evening but also ran out of time.

A.  Clean; 65% x 3, 70% x 3, 75% x 2, 80% x 2, 85% x 1, 70% x 3 - 130#, 140#, 150#, 160#, 170#, 140#

150#

160#

170#

B.  BN Snatch grip push press + OHS (1+1) - building to tough set in 4 attempts *must hold OHS for 5 sec. down + 5 sec.in rock bottom position - 125#, 140#, 150#, 170#

125#

140#

150#

170#

C.  Front Squat; 80% x 2 x 5 sets - 175#D.  BB bent over row x 5 x 3 sets - 95#, 105#, 115#
+
15 face pulls and 10 glute ham raises x3
Felt strong this morning aside from the face pulls which are just tough.

PM

1K row

18 Mu - 6.4.4.3.1

750m row - Accidentally zoned out and did 800m

15 MU - 6.4.3.2

500m row

12 MU - 4.4.3.1
20:54

Ended up doing this workout instead of AB piece for sake of difficulty and time before the weekend. Row was between 2:05-2:10 whole time. That felt decent. Forearms had kind of a pump the whole time which hurt towards the end though. Failed towards the end sets of MU more than I would have liked, but I should have broken it up a bit more than I did anyway.

Monday 10/21

AM
gymnastics work - repeat Monday from last week - Did Wednesdays from last week
+
A. Snatch pull under x 3 reps x 6 sets - 85#x2, 95#, 105#, 110#, 115#

110#

115#

B. BS; 65% x 4 reps @ 23x1 tempo x 5 sets - 160#

C. Clean pull + Clean (all off blocks @ knee) 1+1 x 5 sets @ 60-75% 
Ended up coming in and working with Colin on gymnastics stuff for an hour.

PM
3 rounds
7 squat snatch @ 155/105
14 burpee over the barbell
21 CTB pull ups
rest 2 minutes bt. rounds
2:28/2:47/3:38 - smoked

Did a ton of shoulder intensive stuff when I got in in the evening with Colin. Roll to supports, ring thing stuff, handstand work, etc...ctb werent bad in rounds 1 and 2 broke them into 11/10 but the last round was nightmarish. Just tired and upper body was destroyed so I ended up doing doubles and singles at the end.

Tuesday 10/14

Just metcon today...

5 rounds @ 80% effort - keep order the same each time - control your breathing here
15 calorie row
7 PC @ 155/105
15 wall balls, 20/16#
10 T2B
15/10 dips - mu into kipping ring dips
rest 3:30 bt. rounds

3:19/3:14/3:12/3:18/2:58

Monday 10/13

Gymnastics strength work - Done
+
A. Snatch; 85% x 8 total reps.. rest as needed here - 140# felt heavy and sloppy, I was also having a tired tantrum that morning

First rep

Fourth or so rep

B. BS; 2 reps @ 83% x 7 sets - 210# smooth

C. Clean Pull under (from tall position on your toes) x 3 x 4 sets - 88#x2, 100#x2

PM
6.5.4.3.2.1
MU
thruster, 185/125#

6:32
Went ub, not as fast as I probably could have, but Im glad to not had to have broken it up. Deadly little combo though.

Saturday 10/11

A.  Power Clean; 70% x 5, 75% x 3, 80% x 2 x 3 -140#, 150#, 160#

140# These felt good, gave me some confidence because I normally feel awkward power cleaning.

150# Starting to get awkward here

160# Definitely awkward here. Starts to get heavy, set up isnt very good, elbows not coming under fast enough, not dropping very much to get under. Lots going on here, luckily after these were done Ryan came over and made me do a few more under his watchful eye.

B.  Snatch lift off +(above knee to below knee transition) x 3 x 4 sets..85% - 140#

C.  DL; 65% x 8 TnG reps x 3 sets *after each set of 8 do 20 sec. am rap squat jumps w/ 45# bb on back - 215#

Oof, the legs...

+

10 minute amrap

30m FW  @70/55# per hand

3 burpee bar MU

30 ft. handstand walk

8 rounds

rest 5 minutes

15 minute amrap
30 sec. L-sit hold
20 double unders
4 wall climbs

7+20 du

Friday 10/10

Gymnastics - Done

+

A.  Snatch; (ground + above knee); 75% x 1+1 x 3 sets - 125#

B.  FS; 5xx1 tempo @ 75-80% x 2 reps x 4 sets - 160#x2, 170#x2

160#

170#

C.  

12 minute EmOM

odd = 1 BN power jerk + 1 frt rack split jerk @ 75% (1+1) - 170# kept them both power since its more troublesome for me.

even = 10 CTB pull ups - hold towel bt. legs here - 10 UB whole time

+

7 sets
250m row
rest 60 seconds

1:01, 1:00, 1:00, :58, :58, :56, :55

This week has been feeling good. A nice time to get back into the swing of things. Body feels good still, not blowing it all, getting good sweats on. Generally better overall.

Wednesday 10/8

Gymnastics work - Oh yeah got back into doing the gymnastys!

+

A.  Hang Clean from pause above knee x 3 x 4 sets.. nothing over 70% - 105#, 125#, 135#x2 my legs felt pretty tired from yesterday so this was just ok

135#

B.  BS; 80%x  4 reps x 5 sets - 200# the grunts from my mouth..

C.  Snatch squat press x 3 x 3 - 55#, 75#, 95#

95# have shin splints so staying in the squat position was hard yesterday - hence coming on the toes so much

PM

10 minute warm up

+

25 sec. AB sprint @ max

rest 2:05

x10 sets

Was only able to do 5 sets with 1 min rest before gym closed.

Tuesday 10/7

AM

A.  BN jerk grip push press + frt rack push press (2+1) x 5 sets.. nothing over 75% - Worked up to 145#, not sure what my % is for push presses so just played around there. Felt fine.

B.  Jerk dip support @ 105% x 3 x 4 sets - 240# This felt like I was being crushed

C.  DL; 80% x 1.1 x 5, rest 10 sec., rest 90 seconds

*after each set do 3 depth broad jumps - 265#

PM

Came in a decided to try a little burner I saw from a friends gym to warm up...

3 rds

5 PC @ 125#

7 Front squats

9 burpee over bar

3:49

Then hung out and rested and stretched for a bit

24 minutes on the clock - top of every 6 minutes

50 double unders

7 TnG PC @ 135/95

10 strict HSPU

500m row

4:09/4:14/4:08/Could have done the last round in time but has to get to Costco before it closed to meal prep.

Feeling really good the past few days after resting. Getting in enough sleep, eating good, better preparedness. Also like the volume change too. Need to pick back up with gymnastics on Friday though. Been neglecting that just cause of figuring out scheduling and time.

Monday 10/6

A.  Snatch; 75% x 10 total reps 

B.  Clean; 70% x 5 singles x 3 sets - rest 3 sec. bt. cleans, rest 90 seconds bt. sets - 140#

C.  BS; 80% x 1 rep @ 23x1 tempo x 7 sets - 210#

PM

12 minute EmOM

odd = 3 thrusters.. building from 155/105 from rack - level off where you need to

even = 3-5 unbroken MU

Stayed at 105# for the thrusters, did 5 each round for the MU

Thrusters

Muscle ups. This was my first set, did my own thing. All the other sets though, I waited in the dip to get my legs straight and worked on the kip. Wish I had that on film to show.

rest 5 minutes

3 rounds

30 double unders

20 double kb walking lunge steps, 55/35# per hand

10 CTB pull ups

5:07

Hate these movements but they felt super good

Sunday 10/4

Saturday - Had to work :/

Today...Went for a 6 mile run. Only ended up making it to 5 before I almost shit myself.

Friday 10/3

A.  Snatch (1 from floor +1 from above knee) @ 73-75% x 3 sets - Stayed at 125#

B.  BN Power Jerk + frt rack power jerk; 
70% x (2+2) - 160#
75% x (1+1) x 2 - 170#
80% x (1+1) x 3 - 180#

160#

170#

180#

This was pretty awesome for me cause I have never push jerked this weight before. So got some confidence in that and also it didn't feel too heavy.

C.  BS; 80% x 4 reps x 5 sets - 200#

Also confidence in this too as squatting has always been a struggle so to be able to do this many reps and sets at this weight without my knees buckling in was really really exciting.

PM
For time:
25 OHS, 135/95
400m run
15 MU
400m run
25 OHS, 135/95

8:36
First set OHS UB, MU went 9/3/2/1, second set of OHS 21/4

Im more frustrated than I should be about this workout and also was losing my cool during some of it, which I know I shouldnt and it was silly of me too, but I held a really high standard in my head to meet with my MU and then it kinda just fell out the window from there.

Should have went 5/5/5 and then it might have set me up for an UB set of OHS at the end. That was the other thing- shoulder fatigue/wrist pain in that with 4 reps left to go. Kinda destroyed me. Its training though, shake it off and do better next time. Overall happy about today and how I felt after taking some time off.

P.S. Yeah, I have to work on kipping that dip. The strugggggggle #dontpeeyourself