130821 Pull-ups & Burpees

Warm up:
5 min jump rope
5 min DROMs

Metcon:
30 Pullups
30 Target Burpees
20 Pullups
20 Target Burpees
10 Pullups
10 Target Burpees
For time.
*Note: Target Burpees should be performed by touching a target 10″ above your highest reach.
Time: 9:40

130819 3-Position Snatch & Clean

Warm up:

3 min jump rope

5 min DROMs

Burgener warm up

BB Gymnastics1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#

130818 Airdnyne, Rope Climb & HSPUs

Warm up:
Bike ride
5 min DROMs

Metcon:
7 rounds of:
30 sec. ME Airdyne for Calories (sub Row if necessary)
30 sec. Rest
30 sec. ME Rope Climbs 15′
30 sec. Rest
30 sec. ME Deficit HSPU 6/4″ (regular hspus)
30 sec. Rest
Monitor on Airdyne is broken so no idea of calories but each round was all out. Each round was just 1 rope climb. First 2 rounds of HSPUs were 3 after that 4's. I did these against the tree and had some difficulty finding my balance for the first few.

130816 C&J; Squats

Warm up:

1.5 min jump rope

Burgener warm-up

BBGymnastics
1) 15 minutes to find a 2RM Hang Clean & Jerk (top of knee) – the BB may be dropped after the first Jerk.
185#
2) 3×2 @ 95% of Max from above – rest 90 plus seconds.
175#

Strength
1) HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.
180-195-225(5)-225(5)
2) Front squat: Establish 1RM
215

Was a little gassed from the C&J's by the time I got to squatting. Tied my current 1RM front squat. Had I made the attempt earlier in the workout I could have easily surpassed that.

130814 Back Squat 7 x 5

Back on the Outlaw programming. The Strong Lifts program was a nice change and I added some strength but it's time to shift back to Outlaw CrossFit.

Warm-up:
2 min jump rope
5 min DROMs

Strength:
HBBS 7X5 @ 75% – rest at least 2 minutes
% based on a computed-1RM of 281#
210 x 5 x 7

Metcon:
3 rounds for time of:
7 Strict Presses 115/65#
14 Hang Power Cleans 115/65#
21 Lateral Burpees (over bar)
Time: 14:38

Cool down:
5 min stationary bike

First round was UB but after that each movement was broken at least once. Tough workout but good.

130813 Outlaw

Warm up:
3 min jump rope
5 min DROMs

Metcon:
3 rounds for total reps of:
1:00 ME HSPU (scaled-step)
2:00 AMRAP of:
12 TTB
8 KB Push Press 24/16kg
*Rest 1:00
Notes: This piece is 3 rounds of 3:00 of work with 1:00 rest after each round. There is no break between the HSPU and the AMRAP.
Score: 113

130812 SL5X5: W13D1

Warm up:
5 min Airdyne
2 rounds of:
10 squats
10 push-ups
5 pull-ups
10 GHD sit-ups

Strength: 5 x 5
HBBS: 225 x 5 x 3
Didn't push it too hard lower back was still a bit tweaky and weight felt heavy
Shoulder press: 140 5-4-5-3-3
Barbell Row: 135

Lowered the weight by 10% all around since I was off from lifting heavy as my back healed.

Maybe all of the recent skating and sliding attempts have been making it hard for my back to recover but I'm getting a lot of low impact (as long as I don't hit the street) cardio and having sooooo much fun getting my stoke on.

130809 Outlaw BB Gymnastics

Warm-up:
3 min Airdyne
10 Shoulder pass throughs w/ dowel
10 overhead squats w/ dowel

BB Gymnastics:
7X1 3-position clean (high hang, knees, floor) + 1 Jerk. Heaviest possible rest 60-90 sec.
145#

Worked out before work so it was tough to get moving. All but the earliest reps felt good.

130807 SL5X5: W12D1

Warm-up:
2min jump rope

Strength:
Workout A (modified) 5 x 5:
Front Squat: 145
Bench Press: 195
Power Clean: 155

Modified the workout to take the stress off the lower back.

130806 Outlaw

Warm-up:

5 min jump rope

5 min DROMs

Strength:

Bulgarian Split Squat

30#DBx10x3

Metcon:

5 minute KB Snatch Test @ 24/16kg for total reps.
*Note: The goal of this test is to perform Snatches for the entire 5:00 unbroken. You may switch hands at any time, but the final rep count should be evenly split between both arms.
Score: 70 reps

Midline:
K2E 4 x 10

Still resting up the tweaked back.

130731 SL5X5: W11D2

Warm up:
2min jump rope
5 min DROMs

Workout A 5x5:
HBBS: (subbed Bulgarian Split Squats because of tweaked back)
BSS: 3 x 10 ea leg
20#-25#-25#
Bench Press: 190#
Barbell Row: 150#