Wednesday, September 30, 2015

Tuesday 9/29

I did the performance class because I got out of work late and their workout looked like a basket of misery for me!!!!!

A.1 Push Press + Push Jerk; 2+2 x 2 then 1+1 x 2 sets **build from last week - I did a bunch of sets working up from 105# and ended up getting to 165#, I failed 175# but I think its there
A.2 Good Morning x 6-8 x 4 sets
+
9-18-21-27
calories on rower
kb swings, 70/55#

10:33

Wow! This sucked! Row was great but really shitty holding onto the KB after rowing my ass off

~rest 3 minutes~

10 sec. max effort Calories on bike
rest 50 sec.
x3 rounds

**guys look to hold over 1000 watts / girls over 500 watts


Watted at 960!

Tuesday, September 29, 2015

Monday 9/28

400m run @ 70% effort
rest time = half work time
x3
The true form was broken. So I did this outside :/ but it felt really nice to move my legs
+
seated high box jumps x 2 x8

PM
A.  Snatch high pull with 3 sec. pause @ knee + Snatch from 3 sec. pause @ knee 50x2, 60x2, 70x2x2 - 90#, 110#, 125#

 125# A little sloppy on the pull

B.  Snatch; 70x2, 80x2x4 - 125#, 145#

145#

TNG cause it felt good

C.  Front Squat; 70x3, 80x3x2 - 155#, 175#
D.  Cambered bar good morning x8-10x3 - Did glute ham raises instead because all of the racks were occupied
+
7 minutes
35 double unders
7 d-ball over shoulders @ 70#
11 CTB pull ups

4 rounds + 10 DU
CTB were UB the first two rounds then I broke 5/6, then 5,3,3

I tried filming the whole thing but it ran out of memory

Thursday, September 24, 2015

Wednesday 9/23

AM
gymnastics work - Done. Spicy dips with the holding. Also, did only 3 strict HSPU before my arms derped so I went to kipping

PM
A.  Muscle Snatch; x5x4 sets.. focus on positions through pull and good back set up off ground - 55#x2, 65#x2
B.1  single leg DL x8/side x4 - 65#x1, 75#x3
B.2  kb skater squat x8/side x4 - 24#
B.3  BB bent over row x 6-8x4 - 75#x4 should have went a little heavier on this
+
30 sec. on the AB @ wattage over 400
30 sec. zercher walk with 70# d-ball
30 sec. farmers hold @ 55# per hand
3 muscle ups
7 kipping HSPU
x10 minutes

I think I got 3 rds exactly, give or take a few seconds under the 10 mins after HSPU. MU felt great FINALLY. Mostly uprises which is cool because I was struggling about catching so low a week or so ago.

rest 5 minutes

3 rounds
15 ball slams @ 30#
15 T2B
15 box jumps, 20"

5:52 but I actually switched T2B with ball slams and I did 20 T2B on the last round on accident. I stood there trying to think if I did 15 or not because I broke up the last round but counted weird...whatever. It was cool. Really nice to do a crossfit workout and not feel like I died after. Challenging, but I felt really good.

Wednesday, September 23, 2015

Tuesday 9/22

A.  Power Clean + FS + Jerk; 50x2, 60x2, 70x2x3, 80x2x3 - 100#, 110#, 130#, 150# not difficult but had a hard time with those grindy annex bars...
B.  BN snatch grip push press; build to a tough double here - 154#, missed the second push press on 161# twice

161#

C.  Back Squat; 70x5, 80x5, 85x5 - 175#, 200#, 215# what was once fearful is now managable

215#

D.  Yoke OH support hold x 20 sec. x4 sets - Done
+
45 sec. sec. sled sprint - no weight - 
rest 4 minutes
x3 rounds

Mess up your walk


Tuesday, September 22, 2015

Monday 9/21

I sabotaged myself today. I did.

First, I ran on the true form...then I did my lifting...This is what the day was suppose to look like....

AM
gymnatics work
+
.25 run on true form - focus on form and technique here - 
rest 1/2 work time
x4 rounds

PM
A.  Snatch high pull with 3 sec. pause @ knee + Snatch from 3 sec. pause @ knee 50x2, 60x2, 70x2x2
B.  Snatch; 70x2, (80x1, 85x1, 90x1)x3
C.  Front Squat; 70x3, 80x3, 90x2x2
D.  Cambered bar good morning x8-10x3
+
3 rounds
18 CTB pull ups
10 db lateral box step overs @ 35# per hand and 20” box

but this was my actual day...

AM
.25 run on true form - focus on form and technique here - 
rest 1/2 work time
x4 rounds
Got around 2:30 each time. Been a little bit since I ran on the true form.
+
A.  Snatch high pull with 3 sec. pause @ knee + Snatch from 3 sec. pause @ knee 50x2, 60x2, 70x2x2 - 90#, 110#, 125#

90#

125#

B.  Snatch; 70x2, (80x1, 85x1, 90x1)x3 - 125#, 145#, 155#, 165# I really was a mess snatching. Back was tired, hamstrings tight. Thatll teach me to stress them out before lifting

145# Just labored pulls and not extending all the way

155# not finishing the lift

C.  Front Squat; 70x3, 80x3, 90x2x2 - 155#, 175#, 200# on the bright side all my front squats felt great!

175#

200#

D.  Cambered bar good morning x8-10x3 - 85#

PM
1 mile true form run - I cant help myself. I have to be good at it.
+
Gymnastics work - Did the rope climbs all L-sit. Waited a min in between each rep.
+
3 rounds
18 CTB pull ups
10 db lateral box step overs @ 35# per hand and 20” box

Looked way easier on paper...9:32 started UB on CTB, went to 7/6/5 then 5/5/5/3 grip was getting pretty beat from the rope climbs prior and then I underestimated the 35# the DB. The step overs took a little longer than I expected, but then again I learned that each leg independently is fairly weak.



Monday, September 21, 2015

Saturday 9/19

Saturday

A bunch of 200m


A.  Jerk; 50x2, 60x2, 70x2, 80x2, 85x2, 90x1x2 - 110#, 135#, 155#, 180#, 190#, 205# - missed my first jerked at 205# then tried again and got it twice

190#

205#

B.  Back Squat; 50x5, 60x5,70x5, 80x5x2, 85x5 - 135#, 155#, 175#, 200#, 215#

215#

C.  Halting Clean DL @ top of knee + finish with 5 sec. lower; x3x5 @ 80-90% - 195#


D.  Incline bench press x6-8x4 - 75# - 85#

+

I counted reps for folks doing worm squats then I did some shoulder flyes and some over head oblique work

+

40 mins on AB (easy)
Every 5-7mins did 20 ghd sit ups

Friday, September 18, 2015

Friday 9/18

AM
gymnastics work - Done!
+

A.  Deficit Snatch off 2” platform; 50s2, 60x2, 70x2x3, 80x2x3 - 90#/110#/125#/145# made this my bitch

125#

145# look at that little shit going up in the air

B.  Clean; 50x2, 60x2, 70x2, 80x2, 90x1 - 110#, 130#, 150#, 175#, 195#

175# on the second one, I didnt move my feet out, at all. Then it took 6 years to stand up.

195# decked out in gear

C.  Front Squat; 50x3, 60x3, 70x3, 80x3, 90x2x2 - 110#, 135#, 155#, 175#, 200#

First, I tried for two. That didnt happen...

Then I just did singles. That stanky leg doe...



PM
team workout

Havent gotten there yet...Probably will do...

10 min amrap
3 Deficit HSPU @ 6"
3 Power snatch @ 115#
3 MU

Also going to do...

400m run @ 3 sec. faster then mile TT pace
rest 2 minutes
x4

Thursday, September 17, 2015

Wednesday 9/17

A.  Snatch squat press x 5x3 - 55#, 65#, 75#

The Spaniards love me sending me over custom swag

B.  RDL @ 33x1 tempo x 5x5 sets skipped this because my hammy was tight and hurtin
C.  BB bent over row x 5x5 - 75#, 85#x4 stayed light here
+
5.4.3.2.1 - deficit kipping HSPU @ 10/6"
Cals on aB (5x)
9:13
I accidentally started with AB first. Averaged 345 watts. Plates I was doing the HSPU got slippery as fuqqqqqqqqqqqqqq

~rest 10 minutes

3 rounds
60 double unders
40 wall balls, 14# hit over the black line
20 hollow rocks
13:41
Everytime I do wallballs, I feel like you make them higher and higher. Do you know the ups I had to do for this? All of them. Much leaping!

DU were clutch as balls. Hollow rocks are hollow rocks.


Amy got me on a high carb diet. I feel very Kaleena about eating this much but well see if this helps. I wanna be good at crossfit again. Got back doing two a days I think because I cant fit all the stuff in in an hour and a half. I forgot coffee this morning but Jeff was kind enough to bring it to me. Thats all. Oh, I made donuts. They are great.




Monday, September 14, 2015

Saturday 9/12

A.  Jerk; 50x2, 60x2, 70x2, 80x1, 85x1, 90x1 - 110#, 135#, 150#, 180#, 190#, 210#

150#

180#

190#

210#

B.  Power Clean off blocks @ knee; 50x3, 60x3, 70x2(8) - 105#, 115#, 135#

135#

C.  Incline bench press x5x5 - 75#
+
20 min EMOM
Odd - 7 UB WB to 14' @ 20#
Even - 2 Bar MU

Tuesday, September 8, 2015

Monday 9/7 "Labor" Day

AM
gymnastics work - Yup. That Dave fella, always tryin to tire us out
+
1 minute run on true form @ 145 HR
rest 30 sec.
1 minute AB @ 145 HR
rest 30 sec.
x5 rounds
Done but I accidentally got into some 160 BPM, its goodness

pm
A.  Snatch High Pull with 3 sec. pause @ top of knee + Snatch from 3 sec. pause @ top of knee; 50x2, 60x2, 70x2 - 90#, 110#, 125# Twas good
B.  Snatch; 70x2, 80x1, 85x1, 90x1, 80x1,85x1, 90x1 - 125#, 145#, 155#, 165# - nope, 145#, 155#, 165# nope again. Kinda bummed I didn't hit 165#, snatches were feeling pretty decent. Having a hard time with these though just I think due to over thinking. Everytime I missed 165# I got closer to hitting it. Perhaps I was just tired because I wasnt fully extending?
C.  Front Squat; 50x3, 60x3, 70x3, 80x3, 90x1(2) - 110#, 130#, 150#, 175#, 195# these were great, should have tried to go higher
D.  Cambered bar Good Morning x 5x5 - Done

conditioning
2 tire flips
10 burpees AFAP
rest 10 sec.
10 CtB pull ups
rest 1 minute
x5 rounds

Chest to bars were on fleek. Sorry for not doing video. There was a lot of people in the gym.

Thursday, September 3, 2015

Wednesday 9/2

I did Dave's super hard core stuff before working out. I had two days to catch up on. In the morning I ran though so cardio...I also got to the gym late because work and traffic! Yay!

A.  Jerk Recovery x 2 reps eMOM x 6 sets - 205#x3, 215#x2, 225#x1...should have started at 215. This is a weird movement because it makes me think about what foot to move first in recovering a jerk
B.  Hang Muscle Snatch x 3 x 5 sets *each rep is a 5 sec. lower to top of knee - 85# then I went to 65# for the remainder because I was getting frustrated, tired, and my thumbs were splitting from my nail
C. (changed from originally written due to time) 15 strict pb dips x3

Im too cranky to be funny at the end of this post today

Wednesday, September 2, 2015

Tuesday 9/2

A.  Clean DL (6 sec. eccentric lower) + Power Clean; 1+1 - EmOM x 10 minutes @ 70% - 135# this felt great, really loaded the hammies, and elbows were fast under the bar. Need to probably shuffling the feet out a little more and squat lower but this is progress


B.  Push Press + Power Jerk; 2+2 x 3 sets @ 70-75% - 115#, 120#, 125# push presses are an awkward movement for me, push jerks are fine. No video because my phone died by this point :/
C.1  Single leg cambered bar RdL x8/side x 3 sets - Oof the buns
C.2  Incline bench Press x8x3 - 25# DB tried to be great and use 40# but uh, Im not there yet with that strength in my left side

conditioning
60 sec. sled sprint - no weight
rest 4 minutes
x2

**max effort here

Ouch

Tuesday, September 1, 2015

Monday 8/31 - Bye summer

Mile warm up. Felt super strong. Ran it in 7:36 - I imagined this is how Kaleena feels when she runs

Squat mobility
Banded clam shells 10/sidex2
GHD Arch up 20x2

A.  Back squat; 70-75%x2 reps x 5 sets - 175#x2, 185#x3

185#

B.  Snatch Grip DL + High Hang Snatch; 1+2 x 5 sets @ 70% - 125# I missed the second lift on two attempts because my lats were fatigued and I was being lazy lowering it


C.  BB bent over row x 5x5 @ 35% of DL from floor - 125#
+
10 rounds
6 CTB pull ups
10 cal on aB
rest 1 minute bt. rounds
Averaged :49 a round and switched it to AB first, then pullups because I felt I needed to train pullups under fatigue rather than the stimulus written


Some things -
My lats are super fatigued from the many pulling workouts I did Friday and then some stuff on Sunday. Body feels tired from the weekend. Parents came up and that was cool but didnt get a lot of sleep. Nutrition was pretty poor, holding some water and its making me sad and feeling slow. Also realized that too much fiber is a bad thing.