Thursday, March 28, 2013

130327 Hotel Room WOD

Karen and I did...

Burpee ladder
10 burpees
Rest 1 min

9 burpees
Rest 1 min

8 burpees
Rest 1 min

7 burpees
Rest 1 min

6 burpees
Rest 1 min

5 burpees
Rest 1 min

4 burpees
Rest 1 min

3 burpees
Rest 1 min

2 burpees
Rest 1 min

1 burpees








130326 quick workout before fla trip

5 min Airdyne sprints (:20 on/:10 off)

75# Barbell complex x 3 x 5
Power Clean
Front squat
Shoulder press
Back squat
Behind the neck press

130325 CrossFit Open 13.3

Buy in:
5 min Airdyne
35# Goblet squat x 20
35# KBS x 20 x 3
35# Turkish get-up

WOD:
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
Score: 201

Cash out:
5 min Airdyne

A little late posting results. Have been on the road the last few days traveling with the family to Florida.

Friday, March 22, 2013

130322 EMOM Snatch

Buy in:
Shoulder pass throughs
35# x 20 Goblet Squat
35# x 20 x 3 DB Swings
35# x 4 ea. side Turkish get-up

BB Gymnastics:
EMOM for 5 minutes:
2 Snatches (full) @ 80% = 120#
Then, when the clock hits 5:00...
2 minute AMRAP of:
Snatches (full) @ 80% = 120# x 8

Metcon:
1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
-then (no rest)- 4 minute AMRAP of:
15 OHS @ 95#
20 Pull-ups
30 Double-Unders
-then (no rest)- 1 minute ME Ring Dips. (sub: bar dips)
Scores:
Dips 1 = 20
AMRAP 1 = 1 round
Dips 2 = 10
AMRAP 2 = 15 OHS + 20 PU + 24 DUs
Dips 3 = 8 

Cash out:
7 min stationary bike

Thursday, March 21, 2013

130321 High Hang Clean + Push Jerks

Buy in:
2 min jump rope
5 min DROMs
Clean complex

BB Gymnastics:
5×3 Hi-Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-90 sec.
155#

Metcon:
For time:
Run 800m
50 Ab-Mat Situps
25 Pushups
Run 400m
50 Ab-Mat Situps
25 Pushups
Run 800m
Time: 17:55

Cash out:
Handstand holds
:60-:60-:40

Wednesday, March 20, 2013

130320 Active Recovery

2 mi run

Then...
3 rounds of:
20 sit-ups
7 pull-ups
10 bar dips

Tuesday, March 19, 2013

130319 HiBar Back Squat

Buy in:
3 min jump rope
5 min DROMs
10 OHS

Strength:
HBBS: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes. (%'s based on 295)
warm
45 x 10, 95 x 5, 135 x 5, 185 x 3, 225 x 1
work
235 x 5, 250 x 3 x 2, 265 x 1 x 3

Metcon:
For time:
20 DBS 50#
12 Push Press 135#
20 Walking Lunges (steps)
40 DBS 50#
9 Push Press 135#
40 Walking Lunges (steps)
60 DBS 50#
6 Push Press 135#
60 Walking Lunges
Time: 14:24

Cash out:
1 mi run

First time lifting with WL shoes. Huge difference in terms of stability. Why did I wait so long?

Monday, March 18, 2013

130318 First Pulls + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 3 First Pulls + 1 Hang Snatch – heaviest possible, rest 60 sec.
 Notes: The sequence is 3 First Pulls, a 3 second pause at the knees, then a Snatch from the hang position (at the knees). Do not let the BB rest on any portion of the leg before the Hang Snatch.
115-115-115-115-120-125-125

Metcon:
10 minute ascending round AMRAP of:
3 Hang Clean to Thrusters 115#
3 Burpee Box Jumps 20″
3 Pull-ups
6 Hang Clean to Thrusters 115#
6 Burpee Box Jumps 20″
6 Pull-ups
9 Hang Clean to Thrusters 115#
9 Burpee Box Jumps 20″
9 Pull-ups
12…
Score: Rd 12 = 12 thrusters + 3 BBJs

Cash out:
1mi run

130317 CrossFit Open 13.2

Buy in:
2 min Airdyne
Shoulder pass throughs
95# x 5 x 3 High Hang Snatch
Step up practice

Metcon:
Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box
Score: 234

Cash Out:
Bike ride 21.6 mi.

Friday, March 15, 2013

130315 Front Squat 1RM

Buy in:
5 min w/ lax peanut
3 min jump rope
5 min DROMs

Strength:
15 minutes to establish a 1RM Front Squat.
215# (PR!)

Metcon:
3 rounds for time of:
50 Double-Unders
25 Wall Balls 20/14
15 C2B Pullups
Time: 12:38

Cash out:
5 min stationary bike

Glad about the FS PR. Also got a DU PR of 43 on the first round. Unfortunately rounds 2 & 3 were a struggle and added considerably to overall time.

Thursday, March 14, 2013

130314 Low/Hi Hang Snatch

Buy in:
2 min jump rope
5 min DROMs

BB Gymnastics:
7×1 Low-Hang Snatch (3 count pause) + Vertical Hi-Hang Snatch – heaviest possible, rest 60-90 sec. Notes: On the Low-Hang Snatch the barbell should be deadlifted to the hang, then lowered to 1-2″ off the floor. Once the barbell is in the Low-Hang position, a 3 count static pause is required. After the Low-Hang Snatch is performed, without returning the barbell to the floor, the Hi-Hang Snatch should be performed with little or no forward inclination of the torso. Try to remain as vertical as possible.
115#

Metcon:
1 minute ME Muscle-Ups (scaled: pull-ups)
*Rest 1 minute.
3 rounds for time of:
5 Wall Walks
50 Double-Unders
5 Push Jerks 155#

*Rest 1 minute.
1 minute ME Muscle-Ups (scaled: pull-ups)
Rd 1 Pull-ups: 19
3 round time: 11:24
Rd 2 Pull-ups: 20

Wednesday, March 13, 2013

130313 HBBS (no re-rack)

Buy in:
Foam rolling
5 min DROMs
10 Burpees
10 Pull-ups
50 Flutter-kicks

Strength:HBBS:
2X5 @ 70% – rest 45 seconds
2X3 @ 75% – rest 45 seconds
3X1 @ 80% – rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell.
Take 90 seconds rest between each percentage.
1RM=285
70%=200
75%=215
80%=230

Metcon:
5 rounds for total time of:
Row 200m
-rest 1 minute
Run 200m
-rest 1 minute
Notes: Each run/row should be all out efforts.
Time: 16:35

Cash out:
3 rounds of:
10 bar dips
50 Flutter-kicks

Monday, March 11, 2013

130311 First Pull + Hang Snatch

Buy in:
3 min jump rope
5 min DROMs

BB Gymnastics:
7X1 First Pull + Hang Snatch – heaviest possible, rest 60 sec.
125#

Metcon:
3 minute AMRAP of:
Burpees (to a 6″ target)

*Rest 2 minutes.

5 minute AMRAP of:
30 Double-Unders
15 Power Snatches 75#

Scores:
41 Burpees
2 rounds + 30DUs + 3 snatches

First round of DUs was unbroken. I think that's a record.

130310 CrossFit Open 13.1

Movement prep for 13.1
1) Every 30 seconds for 2 minutes (10 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 75/45# (touch and go reps)
2) Every minute on the minute for 2 minutes (6 total reps): 1 Power Snatch + 1 Full Snatch (squat) @ 135/75# (touch and go reps)
3) Every 10 seconds for 1 minute (14 total reps): 2 Burpees (13.1 standard) as fast as possible

2013 CFG Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible
Score: 115

Thought I'd at least get to the 165 bar. Yeah right. Didn't think snatching 135 after 70 burpees was going to be that tough. I am an idiot.

Later in the day...
Skill work:
Snatch 2 EMOM10 95 --> 125
Clean & Jerk 2 EMOM10 125 --> 145

GHD Sit-ups 3 x 10

Kipping pull-up practice 4 x 6

Friday, March 8, 2013

130308 Clean & Jerk

Buy in:
3:30 jump rope
5 min
Burgener warm-up

Strength:
15 minutes to establish a 1RM Clean & Jerk.
210# (Power Clean) PR!

Metcon:
3 rounds for total reps of:
1 min ME Front Squats 135#
1 min ME HSPU (3/4 ROM)
1 min ME KBS 24/16kg (50#DB)
1 min ME Pull-ups
*Rest 1 minute after each round.
Total: 142
(R1: 12-6-24-11, R2: 11-5-21-10. R3: 8-6-18-10)

Notes: HSPU should be performed with an ab-mat between 2 45# plates for men, and 2 25# plates for women (hi-temp style).

Cash out:
10min treadmill walk

Thursday, March 7, 2013

130307 Top Pull Deadlifts

Buy in:
5 min jump rope
5 min DROMs

Strength:Top Pull Deadlifts: 5X3 @ 70% – rest 90 sec.
225# (65% of last 1RM 345#)
First time doing these so went lighter than Rx'd

Metcon:
For time:
Run 800m
50 Pull-ups
75 HR Push-ups
Run 800m
Time: 20:54

Wednesday, March 6, 2013

130305 HSPUs

Buy in:
3 min jump rope
5 min DROMs
10 OHS
10 Pull-ups
20 Sit-ups

Strength:
Off

Metcon:
5 rounds for total HSPU
20 DB swings @ 50# (Russian style)
12 Lateral Box Jumps 20"
ME HSPU (Partial ROM to aerobic step)
Score: 37

Did Russian style to keep from over extending--lower back still a little tight.

Skill:
3-position Snatch x 4 (low to hi)
95-105-115-115

Monday, March 4, 2013

130304 HBBS

Buy in:
5 min jump rope
5 min DROMs
10 OHS
10 pull-ups
20 sit-ups

Strength:HBBS: 1X5 @ 80%, 1X3 @ 85%, 1X2 @ 90%, 2X1 @ 95% – rest 2-3 minutes.
%'s Based on most recent 1RM-295
Warm: 45x10, 135x5, 155x3, 175x2,195x2,210x1,225x1
Work: 235x5,250x3(last rep questionable), 265x1x2

Last 2 should have been @280 but 265 was such a struggle to get 1 at proper depth I kept it there. It seems like a mental block because of the back tweak and some hip pain in the right.


Metcon:
5 rounds for total reps of:
1 min. to complete 5 Power Cleans @ 155#
-with the remainder of the minute complete ME Split Jerks @ 155#
1 min. ME Burpees
Score: 81

Cash out:
5 min stationary bike
hip and hammy stretching

Friday, March 1, 2013

130301 Active Recovery

5 min jump rope

EMOM for 10 min
4 pull-ups

EMOM for 10 min
6 bar dips

Glute bridges
3 x 20

Side lying clam raises
2 x 15

Run (treadmill) for 15 min (1.66mi)