Thursday, March 29, 2012

120329 Games Open WOD 12.4

Buy in:
5min jump rope
5min DROMs

Strength:
High-bar back squat (-20% of 1RM low bar)
%'s based on #228
1 x 5 @ 65%; 1 x 5 @ 70%; 1 x 5 @ 75%

Metcon:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls 20/14# 10/9′
90 Double-unders
30 Muscle-ups
Score: 150 WB, 31 DUs

WBs took 10:30. After first 30 broke into chunks of 10 then 15. Should have went with 15's for the duration.

MFS:
1/2/3

Tuesday, March 27, 2012

120327 Inverted Burpees, Thrusters and Double-unders

Buy in:
5 min jump rope
5 min DROMs
3 rounds of:
5 pull-ups
5 bar dips

Strength:
Off

Metcon:
10 minute AMRAP of:
5 Inverted Burpees
10 Thrusters #65
30 Double-Unders
Score: 3 rounds + 5IB + 10Thrusters + 26DUs

Skill:
10 minutes of TGU work/practice.

MFS:
1/2/3

1st set of 30 DUs unbroken (PR)! Inverted burpees were a fun, new movement.

TGUs went well. Haven't done these in a long time. Started with #20 DBs then switched to #30. Could have definitely gone heavier but wanted to focus on rock-solid form for the duration.

Monday, March 26, 2012

120326 Snatch practice; Run & KBS

Buy in:
.5mi walk
hip and shoulder mob
Burgener warm-up
OHS #45 x 10 x 3

Strength/Skill:
15 minutes to establish/practice a 1RM Hang Snatch (full squat).
#65 x 2
#85 x 2
#95 x 1
#105 x 1
#115 x 1
#125 x 1
#130 x 1(f)

Metcon:
5 rounds for time of:
Run 200m (subbed 600m cycling; calves very sore from yesterday's run)
25 Perfectly Vertical KBS 24/16kg (#50 DB)
*Rest 2 minutes between rounds.
Time: 20:41

120325 Tough Mudder Training Run

7.5 mi training run at VFP. Stream crossings, hill climbs, bear crawls oh my.

Friday, March 23, 2012

120323 Pull-ups, Ring Dips, Front Squats

Buy in:
3min jump rope

Strength:
Back Squat
1 x 5 @60%; 1 x 5 @ 70%; 2 x 5 @ 75%
warm
135 x 5
work
170-200-215

Metcon:
5 rounds for time of:
9 C2B pull-ups
9 Ring dips
9 Front Squats #135
Time: 16:34

Thursday, March 22, 2012

120322 Hill repeats

Metcon:
8 hill repeats (approx 100m)

Found a great spot at VFP for this. I planned on doing 10 but it was a helluva lot tougher than I thought it would be. 1 more and I would have puked. Even at 8 I was nauseous 40 min later.

Wednesday, March 21, 2012

120321 Open WOD 12.3

Buy in:
5 min jump rope
Lots of hip and shoulder mob work

Strength:
High-bar back squat*
1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 2-3 minutes between sets.
135-150-160
*Percentages based on -20% of 1RM low-bar squat (285)

Metcon:
18 minute AMRAP of:
15 Box Jumps 24/20″
12 Push Press 115/75#
9 T2B
Score: 6 rounds + 1 box jump

Cash out:
More hip and shoulder mobbing

Monday, March 19, 2012

120319 Nancy

Outlaw wk 3

Buy in:

5 min jump rope
hip and shoulder mob

Strength:
Off

Metcon:
"Nancy"
5 rounds for time of:
Run 400m
15 OHS 95/65#
Time: 19:19

Cash out:
Bar dips
BW x 10; #20 x 6; #20 x 8

MFS:
3/4/2

Sunday, March 18, 2012

120318 Power cleans, Burpees & Clean high-pulls

Outlaw wk 2

Buy in:

5min jump rope
shoulder mob

Strength/Skill:
15 minutes to establish a 3RM Touch & Go Power Clean.
85-95-115-125-135-145-155-165

Metcon:
7 rounds for total time of:

10 Burpees
10 Clean High-Pulls 95/65#
Time:17:05

MFS:
2/2/2

*Got 1st full ROM HSPU today!

120316 Thrusters & Double unders

Outlaw wk 2

Buy in:

750m row
pull-ups 5-5-5-4-4
Bar dips bw x 10; #20 x 8 x 2

Strength:
Back Squat
170 x 5; 200 x 3; 230 x 2; 255 x 2; 270 x 1; 295 x 1 (f, f)

Power cleans
#135 x 5 x 3

Metcon:
15 Min AMRAP of:

15 Hang Squat Clean to Thrusters 95/65
30 Double-Unders
Score: 3 rounds

MFS:
4/4/4

Wednesday, March 14, 2012

120314 CrossFit Games Open 12.2

Buy in:
5 min stationary bike
hip and shoulder mob

Metcon:
CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45# pound Snatch, 30 reps
135/75# pound Snatch, 30 reps
165/100# pound Snatch, 30 reps
210/120# pound Snatch, as many reps as possible.
Score: 42 reps

Cash out:
Bar dips
BW x 10, #20 x 10 x 2
Ab rollers
3 x 10

Tuesday, March 13, 2012

120313 Split Jerk Practice, DLs, Push-ups, V-ups

Outlaw wk2

Buy in:

5 min jump rope
general mobility
pull-ups: 5-5-4-4-3
OHS #45 x 10 x 3

Skill:
12min split jerk practice
45 x 5; 65 x 5; 85 x 5; 95 x 5; 115 x 5

Metcon:
5 rounds for time of:
11 #225 Deadlifts
11 Push-ups (hand release)
11 V-ups
Time: 12:20

Monday, March 12, 2012

120312 HSPU's, Hang Squat Snatch, KB Swings

Outlaw wk 2

Buy in:

5 min jump rope
hip mob
pull-ups: 5-5-4-4-3

Strength:
Back squat 60% x 5; 65% x 5; 70% x 5; 75% x 5
warm
135 x 5, 155 x 3, 175 x 2, 185 x 1
work
190-205-220-235

Metcon:
AMRAP 10min
4 HSPU's (step under head)
8 Hang Squat Snatch #75
16 Dumbbell Swings #50
Score: 2 rounds + 4 HSPU + 8 snatch + 13 DB swings

Friday, March 9, 2012

120309 High-Bar Back Squats

Buy in:
5 min jump rope
hip mob
5 rounds of:
5-5-4-3-3 pull-ups
10 push-ups

Strength:
1 x 5 @65% (185); 3 x 5 @75% (215)

All reps felt heavy.

Metcon:
Off

MFS:
2/4/6

Wednesday, March 7, 2012

120307 Jerks; Run, DB Swings, T2B

Buy in:
5 min jump rope
shoulder mob
3 rounds of:
4 pull-ups
10 bar dips

Strength:
15 minutes to establish a 1RM Push Jerk + Split Jerk.
95-115-135-155-165-175-185

Metcon:
3 rounds for time of:
Run 400m
20 KBS 24/16kg (#50 DB)
15 T2B
Time: 14:36

MFS:
1/2/9

Tuesday, March 6, 2012

120306 Push Presses, Sit-up (abmat)s, Overhead Squats

Buy in:
3 min jump rope
hip mob

Strength:
15 minutes to establish a 1RM Power Clean + Hang Squat Clean.
95 x 1; 115 x 1; 135 x 1; 145 x 1; 185 x 1

Metcon:
4 rounds for total working time of:
15 Push Press @ 95/65# (#75)
30 Ab-Mat Situps
15 OHS @ 95/65# (#75)

*Rest 2:00 minutes between rounds.

Time: 16:26

Worked with Mike Welsh today. Coached him through some shoulder and hip mobility work then had him work on power clean technique.

Monday, March 5, 2012

120305 The Outlaw Way

I've been thinking a lot lately about switching up my programming and following a more focused program. The CrossFit Strength Bias program has been great in terms of getting stronger but it's always been a bit of a struggle to properly program metcon so as not to interfere with recovery. Then I found Outlaw CrossFit. They bias towards strength and regularly program Oly work.

This is just what I was looking for. Rudy has obviously put a lot of thought into the programming and it's obviously working based on the beasts he's turning out.

Fresh from a week off of doing almost nothing I attacked the WOD today and was served up a big 'ol slice of humble pie. All of the weight for my squats felt heavy. So heavy that I couldn't even get near my 1RM. Really disheartening as I didn't think the time off would have had that negative of an effect on my strength. I did well on the metcon though so I guess it's a wash.

Buy in:
5 min jump rope
3 rounds of
15 squats
10 bar dips
3 pull ups

Strength:
Back Squat (based on 315 1rm): 1X5 @ 60%(190), 1X3 @ 70%(220), 1X2 @ 80%(250), 1X2 @ 90%(285)*, 1X1 95%(no attempt) – rest 2-3 min. between each set.
* 1st attempt failed. 2nd attempt only 1 rep.

Metcon:
20 minutes to get as far as possible in the ladder:

30′ Broad Jumps
20 KB Hi-Pull (swinging) 32/24kg
10 OH Walking Lunges 45/25#
then…
60′ Broad Jumps
40 KB Hi-Pull (swinging) 32/24kg
20 OH Walking Lunges 45/25#
etc…
Score:
120' + 80KB swings + 4 lunges

Cash out:
hip mob

Thursday, March 1, 2012

120301 Row 5k

Planned rest week this week. Fasted 30min walks in the morning was about it.

Needed some kind of intensity this morning.

Row 5k
Time: 22:08
500m avg: 2:06