2014-12-31 Crossfit CE (MB)

First time working out since the end of September, when school started. I scaled everything significantly.

30 min AMRAP:

30 cal row

3 rounds bear complex (only used the bar)

40' bear crawl

20 pull ups (used bands)

50 DUs (scaled to 100 single unders)

CC 12/30/14

Strength:

Bench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

115lb (46%) to doubled red bands
 
Bench Press Straight Weight Top Set:
5x215lb, med grip (PR)

Accessory:
Flat DB Press, 3x8
60lb, 65, 70

One arm DB Rows, 4x10/arm

75lb, 80, 90, 90

Chest supported (Flat) Swiss (or straight) barbell rows, 4x10

Subbed rounded back Sweatt shrugs from blocks - 95, 115, 125, 135

Lat pulldowns  (cable w/ attachment, or banded) 4x20

Doubled red bands

Core:
V ups w ankle weights, 3x20
Unweighted
 
WOD:
CrossFit Mainsite WOD 141226

21-18-15-12-9-6-3:
Power cleans (95)
Situps (GHD)
GHD Back extensions

12:28

Finisher:
Standing, banded reverse flys, 4x25
Orange

CC 12/29/14

Strength:

Front Squat 3RM
300lb (PR), tried for 1RM at 330 after and failed, would have probably gotten it on another day when if I didn't hit 300 for a triple

Accessory:
Alternating or Walking Lunges w/ SSB - 3x10 per leg (w/ max weight)
120lb, 170, 170

Glute Ham Raises - 3x10
10lb

Banded Russian KB swings (70/53) - Max Band, 3x15
Blue band
 

Core:
Decline Situps Against Band (Foam Roller Under Lower Back) - 3x20
Blue, blue, red, hips raised on stacked mat

WOD
7 min AMRAP:
2 Thrusters (95/65)
2 C2B Pull Ups
*Add 2 reps to each movement each round*

14/14 thrusters, took this real slow 

Finisher:
100 Sumo Semi-Stiff Legged Deadlifts for Time (185/135)

7:34 - 2 sets of 10 then 80 singles

Active Rest Day

26 mile bike ride, maxed out at 31.5 mph (PR)

Week 6, Day 5 - Control Upper Day

Spoto Press 6x4 @ 225 lbs 

Pause Barbell Row (pause at full contraction) 6x4 @ 160 lbs 

Klokov Press 1x10 @ 105 lbs

Weighted Chin-ups 1x10 @ 25 lbs

Reverse curls 3x12 @ 50 lbs

Barbell curls 3x12 @ 70 lbs

Week 6, Day 3 - Heavy Upper Day

Bench Press 3x6 @ 262.5 lbs PR (+2.5 lbs)

Barbell Row 3x6 @ 190 lbs 

Klokov Press 1x6 @ 115 lbs

Weighted Chin-ups 1x6 @ 35 lbs

Lat Pulldown 1x12 @ 100, 110, 120 respectively 

Lat dumbbell raises 3x12 @ 25 lbs

Cfnyc

Been on vaca: 

Today emom for as many mins as possible:

3 power clean

3 front squat

3 jerk

Got through 8 rounds at 125#, rx was 185

CC 12/26/14

Strength:

Bench Press with Axle Bar Against Doubled Micro (Under 200 lb. Bench Max) or Mini (Over 200 lb. Bench Max) Bands - 1RM

185lb, doubled red bands, left shoulder was giving out on 185 so called it quits

Accessory:
Strict Press - 3x8

95lb-115-125, felt pretty good, haven't strict pressed in a while

SSB JM Presses - 4x10

70lb-80-90

Close Grip 2 Board Bench Press @BW (or ~75%) - 3x Max Reps

14, 13, 13 at 170lb

Core:
Banded or (Cable) Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.
Black band

WOD:

7 Rounds for Time:

1 Deficit HSPU (10")
3 Burpee Bar Muscle Ups
5 Power Cleans (240/160)
7 Box Jumps (30/24)

31:05 - cleans at 225, HSPU done with 3x 45lb bumper plates (each 3.25" thick) stacked per side with abmat in the middle, so a little under 10" but a PR nonetheless 

Finisher:

100 Band Face Pulls

Red band

CC 12/25/14

Strength:

SSB + 50% Bar Weight + 15% Band Tension, Low Box Squat - 5x5

175lb, triangle green band to lowest pins, 12" box

Conventional Deadlift @~50% + ~30% Band Tension - 8x1

225lb, doubled green + blue bands

Accessory:
Anderson front squats @~70% - 3x Max Reps

13, 11, 9 reps at 205lb

Chair Deadlifts - 3x12 (Stand every 3rd rep)
95lb, dropped weight to focus on isolating upper back

Barbell Bulgarian Split Squats - 3x12 Per Leg

70lb kbs + straps

Core:
GHD Static Hold (at parallel), Banded Oblique Twists - 3x20 Per Side
Blue bands

WOD:
Max Distance Row
Up to Marathon, 42,000 Meters (Conjugate is doing a rowing fundraiser today)

~4,800m in ~25:00

Finisher:

Reverse Hypers - 4x20

Skipped

3x10 bent over barbell rows with straps at 185lb

2x10 snatch grip sweatt shrugs from blocks 66lb, 76lb

CC 12/23/14

Strength:

Push Press Against Singled Micro Mini (Under 185 lb. Max) or Mini (Over 185 lb. Max) Bands, 50% Bar Weight - 8x3 

120lb against singled red bands anchored to dumbbells

Push Press Straight Weight Top Set:
1 Set of 8 Reps increasing 5 pounds from the time before (that you did Push Press for Dynamic Effort Upper). If you are just starting, start with around 75% of your max. 

175lb off of 235lb 1RM

Accessory:
Incline DB Press @70% (of 8RM) - 3x Max Reps w/2 Minute Rest Periods 45
21, 14, 11 reps at 45lb

Strict Pull Ups, Weighted - 10RM
20lb

Bent Over Barbell Rows - 3x10
115lb

Banded Low Rows - 4x20
2 green bands

Core:
Decline Overhead Barbell Sit Ups - 8RM
65lb, GHD

WOD:
At 0:00:
3 Rounds:
6 OHS (155/115)
6 Muscle Ups

9:36 - scaled to 3 MU

At 10:00:
3 Rounds:
9 Power Cleans (135/105)
9 HSPU

5:20

At 20:00:
3 Rounds:
12 Thrusters (115/85)
12 C2B Pull Ups

5:41

At 30:00:
3 Rounds:
15 Power Snatches (95/65)
15 Wall Balls (20/14)

8:49

Finisher:

Thumb Down Rear Delt DB Raises - 4x25 Each Arm

5lb, 5, 2.5, 2.5

CC 12/22/14

Strength:

Box Squat with Buffalo Bar + ~15% Band Tension from Front + ~15% Hanging Chains - 1RM

290lb to 12" box + 25lb plate with singled red bands in L configuration, anchor bands with DB next time for more front loading tension.

 

Accessory:

Band Assisted Inverse Curls (2 sec. pause at bottom) - 6RM (least amount of band assistance as possible)

Green band at -8 pin

 

Snatch Grip 3" Block Pull - 3x12

3x225lb + straps

 

Barbell Hip Bridge - 3x15

3x165lb

 

Core:
GHD PVC Paddling - 3 Sets: 30 sec backwards, 30 sec forwards

 

WOD:

5 rounds:

1:15 AMRAP

12 Burpees + max kb swings (70/53)

Rest 60 sec between rounds

 

After 5th round, rest 3:00, then:

500m sprint

 

Kbs: 14, 14, 19, 17, 19 (did 15 burpees first two rounds like a dumbass)

1:44.7 500m row

 

Finisher:

45 Degree bent knee reverse hypers - 3x30

25lb, 20, 20

Superset with 3x10 per side bench supported land mine perpendicular rows - 30lb, 40, 40

Week 6, Day 1 - Heavy Lower Day

Squat 3x6 @ 310 lbs (+5 lbs)

Deadlift 2x6 @ 395 lbs (+10 lbs) (FAILED. ONLY 2 reps on first set) drop to 315 lbs for 1x6 stiff leg Deadlift. Fucked up lower left back. 

Leg extension 3x12 @ 150 lbs

Prone leg curl 3x12 @ 110 lbs

Prob will take a couple weeks off from deadlifting. May go to the doctor. At a minimum will ramp up mobility wod .com stretches. Annoyed at myself for doing such heavystiff legged deadlifts on the fly without knowing how heavy to go.  

On the plus side, squats felt good. 

http://youtu.be/Hc1MA7EBZcM

CC 12/19/14

Strength:

Push Jerk Against Micro Mini (Under 150 lb. Max) or Mini (Over 150 lb. Max) Bands - 1RM
220lb (failed 230), singled red bands

Close Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands. Pause the bar on the pins between every rep - 8RM

165lb against doubled red bands, pins set at +11
 
Accessory:
DB JM Presses - 4x10

25lb

Medium Grip Bamboo Bar Against Doubled Mini Bands + Hanging Kettlebells - 3x1 Minute, Static Hold (Only descend with the bar, but never touching the chest and never holding in a lockout position)

kbs: 18lb, 26, 31 - 3x18lb on 10/28/14

Incline DB Reverse Flys + Windmills - 3x20 Each

2.5lb

Core:

Plank Against Max Band - 3x1 Minute

2 green, 2 green + red, 2 green + 2 red

WOD:

Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed."

16/17 dips (152 reps)
9/15 cleans at 130lb (114 reps)

 
Finisher:
200 Band Pushdowns
Red

Week 5, Day 6 - Upper Control Day

Spoto Press 6x4 @ 225 lbs 

Pause Barbell Row (pause at full contraction) 6x4 @ 160 lbs 

Klokov Press 1x10 @ 105 lbs

Weighted Chin-ups 1x10 @ 25 lbs

One arm horizontal row 3x12 @ 90 lbs

One arm upright row 3x12 @ 90 lbs

Cfnyc

Hotel wod in Honolulu

Evil Karen

150 20# dumbbell thruster

3 burpees on top of every min (including the first)

14 min

CC 12/18/14

Strength:

SSB + 45% Bar Weight + 15% Band Tension, Low Box Squat - 5x5

160lb, singled green bands to 12" box

Reverse Light (NOT choked. Hung through pins, set at around 5'8") Band Deadlift, Conventional - 1RM

465lb, green band at -11 pin
 
Accessory:
Front Loaded SSB Step Ups - Max Band, 3x10 Per Leg
70lb, red, blue, blue to 12" box + 45lb plate
 
Glute Ham Raises Against Band (if able) - 3x10
Orange, orange, double orange (8 reps, single orange last 2 reps)
 
Sumo Dimmel Deadlifts Against Singled Micro Mini's (Under 350 lb. Max) or Mini Bands (Over 350 lb. Max) + ~30% Bar Weight - 3x20

135lb, 145, 145, singled red bands
 
Core:
Rope (Cable), or Heavy Band Crunches - 3x20
Black
 
WOD:
7 min AMRAP:
15 Power Snatches (115/85)
30 Lateral jumps over bar
9 T2B

2 + 12 - snatches all singles
 
Finisher:
45 Degree Bent Knee Reverse Hypers - 3x20

25lb

Week 5, Day 4 - Control Lower Day

Pause Squats 6x4 @ 265lbs

Pause Deadlifts (pause right after weight comes off floor) 3x4 @ 330 lbs

Iced my lower back for twenty minutes before bed. Hopefully will take care of some of the lingering stiffness that I've been experiencing. 

CC 12/16/14

Strength:

Bench Press Against Doubled Mini (Over 200 lb. Max) Bands - 35% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20 Second Rest Periods

92.5lb, doubled red bands

Bench Press Straight Weight Top Set Increasing 5lb From Last Week

5x210lb medium grip - best this has felt, speed work beforehand made it a lot easier to be explosive for this set
 
Accessory:
From Hang, Snatch Pull to Chest with Pause at the Top (on Toes) - 5x5
35lb, these were tough, my internal shoulder rotation sucks
 
"T-Bar" Rows - 4x10

95lb

One Arm DB Rows - 4x10 Per Arm

70lb

"Sweatt" Shrugs - 4x15

66lb, these were also tough, but good for the upper back

Core:
Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets. Black
Black band
 
WOD:

Suffer:
21-18-15-12-9-6-3:
Back Squats (155/105)
Pull Ups
Shoulder to Overhead
*40 Double Unders after each set

32:57 - this was horrendous, I guess that's to be expected for a workout named "Suffer," squats and pull ups unbroken, STO in sets of 4

Finisher:
Bamboo Bar Bradford Presses w/Hanging KBs - 4x25
10lb with doubled red bands

Week 5, Day 2 - Heavy Upper Day

Bench Press 3x6 @ 260 lbs (+5 lbs)

Barbell Row 3x6 @ 185 lbs 

Klokov Press 1x6 @ 115 lbs

Weighted Chin-ups 1x6 @ 35 lbs

One arm Row/Rear Delt Machine 3x12 @ 75 lbs

Close grip bench 1x12@135 lbs, 1x12@155 lbs, 1x9@175 lbs

CC 12/15/14

Strength:

Anderson Front Squat + 25% Hanging Chains - 1RM
245lb + ~50lb in chains

Seated SSB Good Mornings + Doubled Micro or Mini Bands from Front - 8RM
140lb + doubled red bands

Accessory:
Band Assisted Inverse Curls - 3x10
Green from top of squat rack, 5 pins down, 4 pins down

Single Leg Reverse Hypers - 3x15 Per Leg
50lb, 75, 100
 
Core:
Decline with Dumbbell (1 Dumbbell, 35/25)
3 Sets AMRAP:
2 Oblique Twists (each side)
2 Overhead Sit Ups"
3x5 rounds
 
WOD:
15-12-9:
Deadlift (315/225)
Burpee Box Jumps (24/20)

6:24 - first and last round of deadlifts unbroken 

Finisher:
Band Pull Throughs - 1x100

Green

Week 5, Day 1 - Heavy Lower Day

Squat 3x6 @ 305 lbs (+5 lbs)

Deadlift 2x6 @ 385 lbs (+10 lbs)

Lower back was super stiff during and after this. Pretty taxing. 

CC 12/12/14

Strength:

Floor Press - 1RM

240lb - left shoulder was giving out on 250

Push Jerk - 5RM

210lb

Accessory:
Incline DB Tate Presses - 4x10

30lb, 35, 35, 35

DB Rollback Extensions - 4x10

35lb, 35, 25, 25

Bamboo Bar JM Presses w/Hanging KBs - 4x20

18lb, 20.5, 20.5, 20.5

Core:
Kneeling Band Crunches - 4x20

Green

WOD:
5 Rounds for Time:
5 Deadlifts (315/225)
10 Bar Facing Burpees

5:42

Finisher:
Band Pushdowns + Band Pull Aparts - 3x50 Each

Red

CC 12/14/14

Linda

10-9-8...3-2-1

BW Bench Press (170)

.75x BW Clean (125)

1.5x BW Deadlift (255)

18:42 - broke up bench after first set, a few seconds faster than last time I did this a year and a half ago at 165, but somehow I did the bench unbroken that time. 

Cfnyc

Thursday

Work up to a heavy power clean and jerk

175#

3 round:

10 clean and jerks @ 95

10 burpees

Rest 5 mins

3 round:

10 clean and jerks @ 95

10 burpees

615 and 630, very slow compared to other guys.

Friday:

3k row

Then amrap for however long your row took

7 c2b pull-ups

21 wallball (20#)

12:15 , 4 rounds

Saturday:

30 hspu

40 pull-ups

50 American Kbs (24kg)

60 situps

70 burpees

~22 mins, only did 21 hspu to one abmat

Week 4, Day 5 - Control Upper Day

Spoto Press 6x4 @ 225 lbs (SKIPPED. Repeat next week)

Pause Barbell Row (pause at full contraction) 6x4 @ 155 lbs 

Press 1x10 @ 155 lbs

Weighted Pull-ups 1x10 @ 25 lbs

Barbell Drag Curls 3x12 @ 65 lbs

Klokov Press 3x12 @ 95 lbs

Tried and failed to setup for spoto press at home. No go. Fortunately I am getting a legit bench system from my cousin this weekend. Pretty pumped. Yeehaw 

CC 12/11/14

Strength:

Back Squat @80% - 8x2

285lb in nanos

 

Accessory:

Squat Cleans @~50%, Against Micro or Mini Bands - 10x2

132lb, red bands

 

Snatch Grip Deadlift - 5RM

330lb, straps

Lateral Barbell Step Ups (20") - 3x10 Per Leg

3x75lb

Barbell Hip Bridges - 3x15

135lb, 165, 165

Core:
Barbell Side Bends - 100 Per Side

75lb (40-30-30) 

WOD:
For Time:
21 Power cleans (135/95)
21 pull ups
3 15-ft. rope climb ascents
15 Power Cleans
15 Pullups
2 rope climbs
9 Power Cleans
9 Pull ups
1 rope climb

7:36

Finisher:
100 Band Good Mornings
Green band

 

PT:

5x10 per side Land Mine Perpendicular Rows

Like this but without the bench support, though I may try that next time
30lb, 30, 30, 40, 40

Week 4, Day 4 - Control Lower Day

Pause Squats 6x4 @ 262.5 lbs

Pause Deadlifts (pause right after weight comes off floor) 3x4 @ 325 lbs

Single leg calf raises 3x12 

http://youtu.be/bbJEWqRMI2Q

http://youtu.be/KipWyk3uxBE

CC 12/10/14

1RM Snatch

Worked on snatch positions and pulls, did halting snatch pulls up to 90kg

 

Hex DB Holds (grip the top of the DB with your fingers)
4x1 Minute

20lb

 

In 20 Minutes:
100 Burpees Over Rower
Max Distance Row in Remaining Time

2,213m - averaged 2:20 pace

CC 12/9/14

Strength:

Bench Press with Swiss Bar Against Doubled  Mini (Over 200 lb. Max) Bands - 40% of floor press max as bar weight, 8x3 (4 Sets Wide, 4 Sets Middle)
100lb, doubled red bands
 
Bench Press Straight Weight Top Set:

1 Set Med Grip Bench Press, 5 Reps increasing 5 pounds from the week before.

205lb
 
Accessory:
DB Floor Press (palms forward) - 3x8
55lb, 65, 70

Strict Pull Ups w/Ankle Weights (10/5) - 3x Max Reps
12, 9, 9

Clean High Pull - 5x5
176lb
 
One Arm DB Rows - 4x10 Per Arm
70, 70, 75, 75

Core:
Decline Single Arm Overhead DB Sit Ups - 3x10 Per Arm
Sub GHD for decline bench, 25lb 

WOD:
For time:
Row 1,000 meters
40/30-lb. dumbbell snatches, 50 reps
Row 750 meters
40/30-lb. dumbbell snatches, 35 reps
Row 500 meters
40/30-lb. dumbbell snatches, 20 reps"

21:21 with DB muscle snatches, 40lb first round, 70lb last two rounds. This was a mainsite WOD from the other day and the snatches were supposed to be squat snatches. Didn't have the requisite shoulder mobility to get into the bottom of the squat with a db overhead nor did I have the time to mobilize. 

Finisher:
Bamboo bar bench press with hanging kettlebells - 4x25

26lb kbs, doubled red bands

Week 4, Day 2 - Heavy Upper Day

Bench Press 3x6 @ 255 lbs (+5 lbs)

Dumbbell Row 3x6 @ 100 lbs

Seated Dumbbell Press 1x6 @ 65s

V-handle Pulldown 1x6 @ 170 lbs

Skipped the optional stuff bc had to run to a mtg. Bench felt good. Did 255 without a spot which was not smart but I guess gave me added motivation. 

Cfnyc

7 sets of

1 power snatch + 1 hang power snatch + 1 1 snatch

Heaviest I got overhead was 95!

Then

20 power snatch for time @ 95#

1:30 pr

CC 12/8/14

Strength:

Box Squat with SSB + 25% Band Tension, Foam Box - 1RM
295lb to 12" box + abmat, doubled red bands

Accessory: 
GHD Back Extensions w/SSB - 8RM

66lb straight bar, need to use SSB next time

Glute Ham Raises - 3x Max Reps

30, 20, 20 with 10lb

Dimmel Deadlifts @40% - 3x20

3x185lb

Core:

Overhead Barbell Hollow Holds - 4x1 Minute

45lb - 1st set unbroken, 20-15s after

WOD:
3 Rounds for Time:
7 Squat Cleans (155/105)
14 KB Swings (70/53)
21 Box Jumps (24/20)

9:02

Finisher:
Reverse Hypers - 3x30

50, 140, 180

Week 4, Day 1 - Heavy Lower Day

Squat 3x6 @ 300 lbs (+5 lbs)

Deadlift 2x6 @ 375 lbs (+10 lbs)

Video evidence:

http://youtu.be/2vUOVyPS9dE

http://youtu.be/L_3UfzbYAWA

CC 12/5/14

Did the metcon I missed on Fri, which was also the CrossFit mainsite workout from 141203 (Dec 3rd)

For time:
Row 1,000 meters
30 dips
75-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75-lb. power snatches, 30 reps
30 burpees
30 pull-ups
75-lb. thrusters, 30 reps

18:45

Cfnyc

A1. 1rm press

147.5 pr, 150f

A2 1rm weighted pull-up

Barely got 32kg

B. Max effort press @ 65% of a1

11 reps @ 95

Rest

Max effort push press @ 65% of a1

15 reps @ 95

Ec 

10 min emon 

Unbroken toes to bar

8 8 6 5 4 3 2 3 1 2 = 42 reps (4.2 per min)

Next time will try for 5 every min

The State of Crossfit and Weightlifting

Just read the latest Outlaw post, I thought this excerpt was worth sharing:

"Camille Leblanc-Bazinet is the reigning [Crossfit Games] champion, and currently holds the title of “fittest woman on earth”. Three weeks after her win at the 2014 CFG, she won the Blue Mountain Open WL meet with a 192kg total as a 58kg lifter. She also has a 193kg total on record with the Canadian WL federation, and as far as I can tell is currently ranked 3rd overall amongst Canadian females. Her 192kg total (or 193) would be the highest total for an American female as well, and would have put her on our (US) World Weightlifting Championships team. 

Here’s the craziest part of all this…

In 2012 Canada took three female Weightlifters to the Summer Olympics. One of them was a 58kg lifter – her total at the London Olympics was 190kg. She finished 16th overall."

So a woman who started snatching and clean and jerking to develop her general physical fitness has the potential to qualify for the Olympics. 

Cfnyc

12.5 test

7 min amrap

3 6 9 12 ...

100# thruster

C2b pull-ups

12+20 (80 reps)

Thought I had 90 in the bag bit fell apart on last round of thrusters

All c2b as single ... This is the fast way for my to do these at the moment, obviously the kip needs work

CC 12/6/14

In teams of three:

21-15-9: 

Front Squats 115#

Box Jumps 24"

21-15-9: 

Thrusters 115#

Pullups

21-15-9:

Power Cleans 185#

Muscle Ups

Divide work however amongst three people, no rest between workouts. Finished in ~21:00.

Cfnyc

A. work up to a 1RM Turkish get-up

got for 28kg on left side and 32kg on right side

B.

5 min row for calories
5 rounds of:

15 American KB swings (24kg)
15 Box Jumps (jump up step down)
1 min AMRAP double unders

5 min row for calories.


1st row: 90 calories
Double unders: 50, 50, 50, 30, 30
2nd row: 70 calories -- started cramping ... boooooo

total time: 25min even

Week 3, Day 4 - Control Lower Day

Pause Squats 6x4 @ 255 lbs

Pause Deadlifts (pause right after weight comes off floor) 3x4 @ 315 lbs

Deadlifts felt good. Squats looked good on film. Solid depth which was a problem last week. 

CC 12/3/14

1RM Power Clean + Push Jerk

250lb (PR) - ugly ass push jerk press out

 

DB Top to Bottom Touches with ʺFat Gripzʺ (15/10) - 3x3 Minutes

15lb DB no fat gripz, accumulated one set of 3:00

 

5K Run (EMOTM: 10 Air Squats)

Subbed 6,500m row ~31:00

CC 12/2/14

Strength:
Strict Press Against Singled Micro Mini (Under 185 lb. Max) or Mini (Over 185 lb. Max) Bands, 50% Bar Weight - 8x3
95lb + orange

Bench Press Straight Weight Top Set:
1 Set, Med Grip Bench Press, 5 Reps increasing 5 pounds from the week before
200lbx5

Accessory:
Snatch Grip Behind the Neck Push Press - 5x5 (working up each set)

95lb-145-165-185-195

Strict Pull Ups Against Max Band - 3x8
Bands crossed - blue, red, red

 

Chest Supported (Flat) Barbell Rows - 4x10
Subbed land mind close grip rows 4x105lb + bar 

Banded Straight Arm Lat Pulldowns - 4x20
Blue kneeling choked from high pull up bar

Core:
Side Planks - 3x Max Time, Each Side                         
3x1:00 per side

WOD
15 min AMRAP:
5 shoulder to overhead (155/105)
10 deadlifts
15 box jumps

8 + 23

Finisher                         
Reverse Heavy Band Bench Press Rows - 4x25

4xgreen + black

Cfnyc

A. Work up to a 1RM front squat

Worked up to 235#

B.  12 min EMOM

Even: ring dips (did 8 dips per round)
Odd: ring rows (did 8-10 per round, most with a 6 in pad under feet, about half false grip)

Cfnyc

A1.

10x3 bench

165x3

175x3

185x3

195x1

A2.

10x3 weighted pull-up

12kgx3

16kgx3

20kgx1

20kgf(did 2 reps)x2

16kgx1

B

Reverse tabata l-sit

Quads kept cramping up, need to get better at this

Week 3, Day 2 - Heavy Upper Day

Bench Press 3x6 @ 250 lbs (+5 lbs)

Dumbbell Row 3x6 @ 100 lbs

Seated Dumbbell Press 1x6 @ 60s

V-handle Pulldown 1x6 @ 160 lbs

Lat Raises 3x12 @ 25s

Row/Rear Delt Machine 3x8-12 @ 150 lbs (12,  9, 9)

Bench felt solid even though I've been doing 5 lb jumps in weight. Dumbbell rows also feel good but am using the largest dumbbell in my gym at 100 lb. will have to start using a barbell for one arm rows. Goal is to one arm row 150 lbs (ie the weight of a skinny man) for reps. Row machine was challenging but enjoyed the extra back exercise. 

Week 3, Day 1 - Heavy Lower Day

Squat 3x6 @ 295 lbs (+7.5 lbs)

Deadlift 2x6 @ 365 lbs (+10 lbs)

Did this while it was raining. Felt heavy. I should prob start doing more of a warm up and doing consistent mobbing.

CC 12/1/14

Went to physical therapy for the first time yesterday to try to get my shoulders fixed. My left shoulder has been bothering me during certain pressing movements and during OHS and snatches, which is likely a result of having horrendous overhead shoulder mobility. The PT gave me a few mobility exercises to do every day. She said my traps and lats are crazy tight and that my upper middle back, around the thoracic spine, is underdeveloped relative to my traps and lats. As a result I need to seriously mobilize my traps and lats every day and strengthen my upper back with various rowing movements like Pendlay rows and banded rows. I'm going to do the prescribed mobility every day and try to get additional rowing movements in at the end of my workouts.

 

Most notably I also got my anterior and posterior lats and traps dry needled on my left side. Dry needling is the use of either solid filiform needles or hollow-core hypodermic needles for muscle pain therapy. The needles penetrate your skin and muscle, similar to acupuncture, with the goal of penetrating dense muscle knots. Proper dry needling of a myofascial trigger point (knot) will elicit a local twitch response (LTR), which is an involuntary spinal cord reflex in which the muscle fibers in the taut band of muscle contract. The experience was unpleasant, having needles jammed into me and wiggled around is not enjoyable, however it did result in a near immediate increase in my range of motion, which is good. I plan on continuing the dry needling once every week or two along with the prescribed mobility. My goal is to be able to OHS with good positioning and with no pain by the end of January.

 

Strength:

Moderate/Wide Stance Back Squat + 25% Hanging Chains, No Box - 1RM

Moderate stance, 295lb + ~50lb in chains, failed 315 and 305

 

Stiff Legged Deadlift - 8RM

365lb + straps 

 

Front Rack Lunges - 3x12 Per Leg

95lb-115-125

 

SSB Arch Back Good Morning Static Hold (bottom position, 45 degree angle) + Max Band Tension pulling from Front - 3x1 Minute                        

Red

 

Core:

GHD Zercher Sit Ups (to parallel) - 10RM                        

100lb

 

WOD                        

5 Rounds for Time:

10 Thrusters (95/65)

10 OHS

10 T2B                        

 

11:18 - subbed Pendlay rows for OHS, thrusters and rows at 115lb

 

Finisher 

Band Marching - 3x3 Minutes

Red, 2x25 banded rows after each set