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

CC 11/28/14

Strength:

1RM Split Jerk

265lb, PR tie

Accessory:

8RM Neutral Grip DB Floor Press

65lb + loadable db handles, should be able to do 75lb+ next time

3x10 DB JM Press

3x25lb

3x10 Incline DB Tate Press

3x25lb

Bench Press Position: 45 lb. Empty Bar Against Max Band Tension, Static Holds (vary your bar positioning throughout the minute, only descending, without touching your chest), 3x1 Minute

Doubled red, doubled red, doubled red + orange

Core:

GHD Banded Oblique Twists (Band from Bottom) - 3x20 Per Side

3xBlue

WOD:

1 Deadlift (275/185)
10HSPU
2 Deadlift
9HSPU
3 Deadlift
8HSPU
4 Deadlift
7 HSPU
5 DL
6 HSPU
6 DL
5 HSPU
7 DL
4 HSPU
8 DL
3 HSPU
9 DL
2 HSPU
10 DL
1 HSPU

11:49 - first round of HSPU strict, kipping after

Finisher:

Thumb Down Rear Delt DB Raises - 4x25 Per Arm

4x5lb

CrossFit Bethany (CT)

In teams of two, partners may divide work in any way

50 cal row

50 box jump overs

50 deadlifts 185

50 wall balls

50 push ups

50 wall balls

50 deadlifts 

50 box jump overs

50 cal row

18:11 - with the little bro who did 135 deadlift, 16lb wall ball

Week 2, Day 5 - Control Upper Day

Spoto Press 6x4 @ 215 lbs 

Pause Dumbbell Row (pause at full contraction) 6x4 @ 70 lbs 

Seated Dumbbell Press 1x10 @ 55s

V-handle Pulldown (not paused) 1x10 @ 150 lbs

Cable Flys 3x8-12 @ 70 lbs (9, 9, 9)

Cable triceps extensions 1x12@ 50 lbs

2x12 @ 60 lbs

Week 2, Day 4 - Control Lower Day

Pause Squats 6x4 @ 250 lbs

Pause Deadlifts (pause right after weight comes off floor) 3x4 @ 310 lbs

Hanging Knee Raises 3x12

Goblet Squats 3x12

Week 2, Day 2 - Heavy Upper Day

Bench Press 3x6 @ 245 lbs (+5 lbs)

Dumbbell Row 3x6 @ 95 lbs

Seated Dumbbell Press 1x6 @ 55s

V-handle Pulldown 1x6 @ 160 lbs

Rear Delt Fly 3x12 @ 20s

Lat Raises 3x12 @ 25s

CC 11/25/14

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)

125lb

 

Bench Press Straight Weight Top Set:

195x5 med grip

 

Accessory: 

Incline DB Press - 3x8

60lb-60-65 

 

"T-Bar" Rows - 4x10

Bar + 100lb, 125, 150, 150

 

One Arm DB Rows (Thumb Out at Top) - 4x10 Per Arm 40-50-55-55

55lb, 60, 65, 65

 

Inverted Barbell Rows Against Max Band - 4x10 red

(j hook on 12th pin up) red, red, red + yellow, red + yellow

 

Core: 

V-Ups + Ankle Weights - 3x20

Unweighted

 

WOD:

For TIme:

20 Power cleans (115/75)

20 Ring dips

15 power cleans

15 Ring dips

10 power cleans

10 ring dips

5 power cleans

5 ring dips                         

 

4:07 

 

Finisher                        

Lying, Banded Reverse Flys - 4x25

Orange

CC 11/24/14

Strength:

Front Squat to Low Box, No Bands - 1RM

320lb, 12" box  

 

Accessory:

SSB Step Ups + Max Band Tension - 3x10 Per Leg                        

70lb to 20" box, 1 red, 1 red, 2 red

 

Band Assisted Inverse Curls - 3x10

Green band to pin 4 from top of squat rack

 

Chair Deadlifts - 3x15 (stand up every 3rd rep)

145lb, 155, 155

 

Core:

Banded or Cable Oblique Twists - 4x20 Per Side

Blue

 

WOD:

3 rounds for Time:

10 Front Squats (205/135)

10 Burpee Muscle Ups                        

 

14:36

 

Finisher: 

5 Rounds:

20 Calorie Airdyne

10 Wall Balls (30/20)

Week 2, Day 1 - Heavy Lower Day

Squat 3x6 @ 287.5 lbs (+7.5 lbs)

Deadlift 2x6 @ 355 lbs (+10 lbs)

Weighted OH Lunges 3x12 @ 45 lbs

Standing Calf Raises 3x12

Squats and deadlifts feel good. 

Cfnyc

A. Work up to heavy deadlift triple.

Worked up to 335 (hook grip)

B.

15-12-9

Deadlift @ 65% of A

Box jumps

2:47 with 225# and step ups

Cfnyc

Been going but not posting. Today: 

Recovery row

5k @ 209 split => 21:30

CC 11/21/14

Strength:

Swiss Bar (Wide Grip) Bench + 25% Hanging Chains - 1RM                        
200lb + ~50lb in chains

Accessory:
Behind the neck strict press - 3x8          
95lb-100-105

Decline Dumbbell Rollback Extensions - 4x10

4x25lb

Flat DB Tate Presses - 4x15

30lb, 3x25

GHD Kettlebell Oblique Crunches - 3x20 Per Side
35lb, 25, 25

WOD:
For Time:
500 Meter Row
15 Snatches (135/85)
5 HSPU
10 Snatches (150/100)
10 HSPU
5 Snatches (165/115)
15 HSPU
500 Meter Row                        

18:24 - missed 5 snatches at 165, probably 90+ seconds wasted

Finisher
3 Rounds:
2 Minutes Battling Ropes
50 Band Pushdowns
50 Band Face Pulls

2:00 AD arms only, red bands

Week 1, Day 5 - Control Upper Day

Spoto Press 6x4 @ 210 lbs

Pause Dumbbell Row (pause at full contraction) 6x4 @ 75 lbs *weight was too heavy*

Seated Dumbbell Press 1x10 @ 50s 

V-handle Pulldown (not paused) 1x10 @ 150 lbs

Hammer Curls 3x12 @ 30s

Biceps Curl Machine 3x8 @ 55 lbs

CC 11/20/14

Strength:

Front Squat to Low Box (normal foot stance) @60% Bar Weight + 25% Band Tension - 8x2

195lb, 12" box, single red bands

 

Rack Pull (Set pins so that the bar is at the top of your shins), Conventional Stance - 1RM

455lb, attempted 500 after which didn't feel safe, could probably do 485 or so

 

Accessory:

Seated SSB Good Mornings - 8RM

160lb

 

Zercher Squats - 3x10

3x135lb 

 

Dimmel Deadlifts @40%  - 3x20

3x175lb

 

Dumbbell Side Bends - 4x20 Per Side

4x55lb

 

WOD:

8 Minute AMRAP:

8 Alternating Pistols

16 KB Swings (70/53)

24 Sit Ups

 

3 + 8 

 

Rest 10 Minutes, Then:

 

15 Minute EMOM:

Minute 1: 1 Deadlift (225/185) + 1 Push Up

Minute 2: 2 Deadlifts + 2 Push Ups

Etc...

 

DNF - 14/15 pushups, had 10 seconds to do 15 pushups after the set of 15 deadlifts, took me 11 seconds. 

 

Finisher:

45 Degree Bent Knee Reverse Hypers - 3x20

3x25lb

Week 1, Day 4 - Control Lower Day

Pause Squats 6 sets x4 reps @ 245 lbs

Pause Deadlifts (pause right after weight comes off floor) 3x4 @ 300 lbs

RDLs 3x12 @ 135 lbs

Hanging Knee Raises 3x12

Good mix of volume and heaviness in this workout. Pause reps were difficult but not at risk of failing. 

Week 1, Day 2 - Heavy Upper Day

Bench Press 3x6 @ 240 lbs

Dumbbell Row 3x6 @ 90s

Seated Dumbbell Press 1x6 @ 45s

V-handle Pulldown 1x6 @ 150 lbs

Rear Delt Fly 3x12 @ 20s

Lat Raises 3x12 @ 25s

240 felt tough because of the flu shot I got in my left shoulder earlier in the day. 

CC 11/18/14

Strength:

Floor Press @70% - 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

155lb, should have been around 175 but my left shoulder still feels like it's pinching during pressing movements

 

Bench Press Straight Weight Top Set: 

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

190x5 medium grip

 

Accessory:

Muscle Snatch - 5x5 (working up each set)

75lb-95-115-120-125

Extra credit, worked up to 1RM muscle snatch after, hit 150lb, 5lb PR

 

Weighted Chin Ups - 8RM

17lb - right tricep/lat was especially tight, hanging from the bar with supinated grip was unpleasant

  

Chest Supported DB Rows - 4x10

55lb, 55, 60, 60 flat bench on 12" boxes 

 

Banded Low Rows - 4x20

2x green

 

Decline Zercher Sit Ups (hold barbell in your elbows across upper stomach) - 3x20 GHD

3x45lb

 

WOD:

For Time:

50 Wall Balls (30/20)

50 Double Unders

40 Box Jumps (24/20)

40 Toes to Bar

30 Burpees

30 Cleans (145/100)                        

 

16:56

 

Finisher:

200 Band Pull Aparts red

 

Start of Candito Linear Program...Week 1, Day 1 - Heavy Lower Day

Squat 3x6 @ 280 lbs

Deadlift 2x6 @ 345 lbs

Evil Wheels 3x12

Hanging Knee Raises 3x12

Squats felt pretty good. On this linear program, Monday is the lower body heavy day which includes squats and deadlifts. Goal is to get the lifter accustomed to squatting and deadlifting heavy on the same day, similar to a powerlifting meet. Very excited about doing this program. 

Check out the program for free at www.canditotraininghq.com and check out Jonnie Candito's YouTube channel which is really informative. 

CC 11/17/14

Strength:

Anderson Squat with Straight Bar + 25% Hanging Chains - 1RM

265lb + ~50lb in chains

 

Accessory:

Snatch Grip Deadlift - 8RM                        

305lb with straps, try 315 next time

 

SSB Lateral Lunges - 3x10 Per Leg                        

3x120lb 

 

Glute Ham Raises - 3x15                        

5lb, 10, 10 

 

GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward                        

 

WOD: 

13.5: Complete as many rounds and reps as possible in 4 minutes of:

 

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

 

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
 

80 reps - 5/10 pull-ups in round 3, did 89 reps during 13.5 

 

Finisher:

Wide Stance Box Squat with Bamboo Bar + Hanging KB's (from Bands, 70/44) - Max Reps in 5 Minutes

38 reps to 12" box + 25lb plate

CC 11/15/14

Strength:
Squat Cleans @~50%, Against Micro or Mini Bands - 12x1
135lb

Thrusters - 6x2, Increasing weight each set
85lb, 135, 165, 195, 225 (PR)

WOD:

From CrossFit Linchpin WOD:
With a continuously running clock,

For Time:

400 Meter Run
Fran (75/55)
400 Meter Run
Fran (75/55)
400 Meter Run

16:00

*Rest 10 Minutes, then:

21-15-9 reps for time of:
Power Clean (185/125)
Ring Dips, Strict

10:57

*Rest 7 Minutes, then:

For Time:
75 GHD Sit-Ups
50 Push Jerks (115/75)
25 Calories Rowing

11:50

Total time including rest: 55:47

Cfnyc

A1. 

Bench: 4x6-8 

Worked at 165#, 7,8,7,7

A2. barbell row: 4x8

8 reps at 95,115,115,135

CC 11/13/14

Strength:
Front Squat to Low Box (normal foot stance) @55% Bar Weight + 25% Band Tension - 10x2

185lb to 12" box, singled red bands

Conventional Deadlift @~50% + ~30% Band Tension - 8x1
225lb stepping on green + blue band

Accessory:
SSB Arch Back Good Mornings - 3x8
95lb, 135, 135, straight bar

Band Assisted Inverse Curls - 3x10

Green band

GHD Hip/Quad Extensions - 3x10 

Reverse Hypers - 3x20
95lb

Core:
GHD Med Ball Static Rotational Twists - 4x20 Per Side
20lb

WOD:
5 Rounds for Time:
30 Calories Airdyne
10 Thrusters (95/65)

15:04, subbed 30 cal row for AD

Finisher:
100 Band Pull Throughs

Red band

Friday 11.14.2014 (AK)

Dumbbell Flyes 12-15 reps @ 45 lbs (15 reps)

Bench Press 2x5, 1x5+ @237.5 lbs (8 reps)

One arm rows 2x6-8 @ 85 lbs (8 reps)

Squat 2x5, 1x5+ @275 lbs (10 reps)

Cfnyc

15 min amrap

50 burpee

25 strict hspu

50 burpees

Amrap double unders

Made it though 15 hspu to one Abmat. Not sure if the burpees took it out of me or just didn't have it today. Just two days ago I did a set of 4 strict to the floor and today it was singles from the outset to one Abmat. 

CC 11/12/14

Strength:

1RM Squat Clean

270lb

 

Accessory:

5x5 Clean Pull

225lb

 

WOD:

10 Rounds:
250 Meter Row

30 Second Deadlift Hold at Lockout (405/275 - Scale to a weight that you are able to do most sets unbroken)

 

24:41 - 7 sets at 275lb, 3 sets at 225

 

Starting a greyskull LP

Back from the honeymoon and ready to train. Starting a greyskull linear progression and will see where that takes me. Will focus on main lifts three days a week and will work in short high intensity training on Wednesdays and Saturdays. Will try to do as much mobility as possible and will aim to eat like "paleo for lifters" suggests. 

Starting weights are as follows:

Press 145 lbs (11 reps final set)

Bench 235 lbs (8 reps final set)

Squat 265 lbs (8 reps final set)

Deadlift 335 lbs (7 reps final set)

Cfnyc

Front squat

3x10 @ 165#

Some hspu work and rowing to close it out

CC 11/11/14

Strength:
Push Jerk Against Singled Mini Bands, 50% Bar Weight - 8x3

4x115lb, 4x125, singled red bands

Bench Press Straight Weight Top Set:
1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before

5x185lb, med grip

Accessory:
Flat, Single Arm DB Press - 10RM Per Arm

55lb left, 70 right, left shoulder issues, still

Pull Ups Against Band (Micro Mini/Mini) - 3x Max Reps
10, 10, 9, red bands crossed across back

Underhand Bent Over Barbell Rows - 3x12
95lb, 105, 115

Chest Supported (Flat) DB Rows - 4x12
4x50

Core:
Decline Overhead Barbell Sit Ups - 8RM

75lb

WOD:
As Many Reps As Possible in 17 Minutes:
40 Burpees
Snatch, 30 reps (75/45)
30 Burpees
Snatch, 30 reps (135/75)
20 Burpees
Snatch, 30 reps (165/100)
10 burpees
Snatch, as many reps as possible (210/120)

4/30 snatches at 165, failed my last 3 snatches like an idiot, pleased with the score though considering I got 0/30 snatches at 165 during 13.1 and that we worked out pretty hard yesterday and today

Finisher:
Incline Reverse Flys + Windmills - 3x20 Each

2.5lb plates, 1.25, 1.25

cfnyc

Team Wittman

7 RFT

15 american KB swings (24kg)
15 power clean (95#)
15 box jump (24")

Completed follow the leader style. I was the third partner to go. Completed in 29:45. Was definitely waiting for guys in front of me, but it was a good recovery-ish workout, quads super fried after thrusters yesterday. Was pleasantly surprised to see everyone else who did it yesterday also groaning during the warm up.

CC 11/10/14

Strength:
Moderate/Narrow Stance Low Box Squat with Giant Cambered Bar - 1RM
325lb

Accessory:
Glute Ham Raises + Band - 3x10
Red, 2x red, 2x red

Overhead Walking Lunges with Axle Bar - 3x15 Per Leg
3x75lb

Single Leg Reverse Hypers - 3x20 Per Leg
45lb, 45, 50

Core:
Strict Toes to Bar + 5 or 10 lb. Ankle Weights - 3x20
1 set unweighted strict T2B (10-10), 2 sets GHD situps, left shoulder bothering me on the T2B

WOD:
21-15-9:
Deadlift (315/205)
Box Jumps (30/24)

9:45 - Individual Regionals WOD 5 from 2013, slowest time in Mid Atlantic was 8:00+, fastest time in the world was sub 4:00.

Finisher:
Band Marching - 3 Minutes w/20 Squat Good Mornings every 30 seconds. 3 Sets. (https://www.youtube.com/watch?v=9RZByiHfHNg)

3x3:00 15s marching, 15s squat good mornings

Cfnyc

A. Work up to heavy squat clean 

Worked up to 215 (pr)

B. thruster emom

5 thrusters every min

5 min @ 75

5 min @ 95

5 min @ 115

4 reps @ 135

79 reps total

11/8/14

Strength:

5 Deadlift + 5 Hang Squat Cleans + 5 Shoulder to Overhead + 5 Front Squats
176lb, STO were tough

WOD:
5k run

24:03

Finisher: 

3x20 reverse hypers

3x95lb

CC 11/7/14

Strength:
Strict Press + Singled Micro Mini's (Under 200 lb. Max) or Mini's (Over 200 lb. Max) - 1RM
95lb, singled red bands, left shoulder still f-ed

Accessory:
Medium Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands - 8RM http://instagram.com/p/qPdluanwtb/?modal=true
135lb, doubled red bands, left shoulder...

Incline DB Tate Presses + Mini or Monster Mini Bands - 4x10
4x30lb, red band wrapped under bench

DB Rollback Extensions (Floor) - 4x15

20lb, 25, 25, 20

Core:
Chinese Planks, Max Weight - 3x1 Minute
25, 44, 77, could do more

WOD:
21-15-9:
Wall Balls (20/14)
HSPU
5:45 - HSPU were slow

Finisher:
3 Rounds:
2 Minutes Battling Ropes
250 Meter Ski Erg

Subbed 3x 2:00 AD arms only, 250m row arms only

CC 11/6/14

Strength:
Front Squat to Low Box (normal foot stance) @50% Bar Weight + 25% Band Tension - 10x2

165lb, singled red bands, no box

Sumo Deadlift Against 30% Band Tension - 1RM
405lb, singled green bands, straps

Accessory:
GHD Back Extensions w/SSB - 8RM

65lb

Front Loaded SSB Step Ups - 10RM Per Leg
95lb

Glute Ham Raises - 3x12
Done

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

WOD:
5 Rounds:
Calorie Row (20/15)
7 Back Squats @Bodyweight
10 Burpees
14 Alternating DB Snatches (70/50)

22:58, 165lb squats

Finisher:
Reverse Hypers @50% of 1RM Back Squat - 3x30

120lb, 150, 160 (rx 170)

CC 11/4/14

Strength:

10 EMOM of: 1 Squat Clean + 2 Jerks @75%

205lb, these were tough

 

Clean Pull @90% (of 1RM Clean) - 3x4

245lb with straps

 

Accessory:

Forearm Developer - Max Weight. Forward rotation up, backwards rotation down. 5 Sets.

Subbed wrist curls with a short bar that was ~15-20lb, 5x20 palms down superset with 5x20 palms up, palms down was significantly harder, got mad vascular doing these

 

WOD:

1 Mile Sled Drag + 10 lb. Ankle Weights

No sleds at the Pensacola gym, subbed 25 min row

CC 11/4/14

Strength:

Bench-press Against Mini (Over 200 lb. Max) Bands - 40% of floor press max as bar weight, 15x3 (5 Sets Wide, 5 Sets Middle, 5 Sets Close). 20 Second Rest Periods

100lb, red bands

 

Bench Press Straight Weight Top Set:

Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before

200lb, failed rep 8

 

Accessory:

Push Press - 5RM

185lb, should have gone for 195 instead of 185 but didn't have it in me after 185

 

One Arm DB Rows - 3x10 Per Arm

55lb, 65, 70

 

Inverted Barbell Rows Against Max Band Tension (feet on bench) - 3x10

Red band 

 

Banded Low Rows - 3x20  

2 green bands 

 

Core:

Standing Heavy Band Crunches - 3x50                        

Black band 

 

WOD:                        

EMOM for Max Rounds:

1 Clean & Jerk (115/75), Adding 1 Rep Per Round 

5 Box Jumps                        

 

8 cleans + 4 box jumps, pussed out, should have finished the round of 8

 

Finisher:                        

Thumb Down Rear Delt DB Raises - 4x20 Per Arm

5lb plate, did these one arm at a time lying on side, left shoulder is still in a bad spot

Cfnyc

A1. Bench 5x3

185,185,185,185,185f(2)

A2. Sub maximal strict/kipping pullups

Strict 8,6,6

Kipping 10,10

B. 3x10 barbell good mornings 

95 across

Cash out:

5 rounds

1 min plank (on hands)

30 sec rest

CC 11/3/14

Strength: 

Front Squat with Reverse MICRO MINI Bands (doubled over the top of your power rack) - 1RM                        

345lb, singled red bands, orange felt like they were going to break 

 

Accessory:

Seated SSB Good Mornings with Light Bands Pulling from Front - 10RM

120lb, 130, 140, red bands  

 

Band Assisted Inverse Curls - 3x10

Green band from top of squat rack

  

Dimmel Deadlifts @40% - 3x20

175

 

Core: 

Barbell Side Bends - 100 Per Side                        

75lb (30-30-40)

 

WOD:                        

For Time:

400 Meter Run

21 Thrusters (95/65)

21 Kettlebell Swings (70/53)

300 Meter Run

15 Thrusters

15 KB Swings

200 Meter Run

9 Thrusters

9 KB Swings

 

10:06, russian kbs

 

Rest 10 Minutes, then:

 

100 Meter Sprint:

10 Sets w/30 Seconds Rest                        

 

Finisher:

Overhead Squats with Bamboo Bar + Hanging KB's - 4x25

Skipped, left shoulder is in a bad spot, trying to see someone about it this week

CC 11/1/14

Strength:
Snatch Balance - Max

165lb, shoulders still shitty, gonna get a massage next week

WOD:
Workout 1:
Death By Wall Balls (20/14)
1 Wall Ball in minute 1

2 Wall Balls in minute 2

3 Wall Balls in minute 3

etc.

16/22 in minute 22, 247 total wall balls

Rest 5 Minutes, then:

Workout 2:
20 Minute AMRAP:
1 Strict HSPU
2 Squat Cleans (135/95)
3 Burpees

20 rounds

Finisher:

1/2 Mile Sled Drag

90lb

CC 10/31/14

Strength:
Floor Press, Medium Grip - 1RM
225lb, left shoulder all sorts of screwed up

Accessory:
Standing Strict Rack Press (Set Pins at 1/2 Range of Motion) Against Singled Micro or Mini Bands - 8RM
95lb, red bands

Dumbbell JM Presses - 4x10
4x25lb

Bradford Presses with Bamboo Bar + Hanging KB's - 5x20

16lb, 10, 10, 10, blue bands

Core:
GHD Banded Oblique Twists - 3x20 Per Side
Red band

WOD:
12-9-6:
Overhead Squat (155/115)
Muscle Ups

Skipped, subbed rotator cuff work

Finisher:
200 Band Pushdowns

Red band

CC 10/30/14

Warm Up:

20" Box Jump, Working Up to Max Dumbbells

55lb 

 

Strength:

Box Squat with Buffalo Bar + 60% Bar Weight + 25% Band Tension, Foam Box - 10x2

205lb, singled green bands, 12" box + ab mat

 

Accessory:

Squat Cleans @~50%, Against Micro or Mini Bands - 12x1

132lb, singled red bands                

 

Stiff Legged Deadlifts @70% (of 1RM DL) - 3x8

315lb (PR of some sort)

 

SSB Bulgarian Split Squats - 3x10 Per Leg 

3x90lb

 

45 Degree Bent Knee Reverse Hypers - 3x30

3x25

 

Core: 

Decline Bamboo Bar + Hanging KB's Overhead Sit Ups - 3x15                        

10lb plates, 16lb kbs, 10lb plates, red bands

 

WOD:

30 Clean & Jerks for Time (135/95)

2:35 (6 seconds slower than PR)

 

Rest 5 Minutes, then:

 

Partner "Helen":

3 Rounds for Time:

400 Meter Run (both partners run)

21 Kettlebell Swings (53/35)

12 Pull Ups

*Divide KB Swings & Pull Ups as needed                        

 

8:22 – 16 seconds faster than my time on 10/23/14, I did first and last set of kbs, second set of pullups

  

Finisher:

100 Band Good Mornings

Green band 2x50 

CC 10/29/14

Strength:

1RM Power Snatch

80kg/176lb, missed 85kg/187lb, called it after one attempt because my shoulders are feeling shitty again

 

Accessory:

4x3 Snatch Pull at 90% of Power Snatch

70kg/154lb

 

Snatch Grip Barbell Holds (at Lockout/Hips) - Max Weight possible for 3x1 Minute

154lb, 110, 110, all w/ hook grip

 

WOD:

2k Row

8:22, 2:05.9 pace

CC 10/28/14

Strength:

Bench Press Against Mini Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

135lb

 

Bench Press Straight Weight Top Set:

1 Set, Close Grip Bench Press, 8 Reps adding 5lb from last week

195lb, gotta be a PR of some sort

 

Accessory:

Incline DB Press - 3x8

50lb-55-60

 

Chest Supported (Flat) Dumbbell Rows - 4x10

50lb-55-55-55

 

Banded Lat Pulldowns (PVC in 2 bands choked from above) -  4x20

Red + blue bands; choked from high pull up bar    

 

Banded Straight Arm Lat Pulldowns (Standing. PVC in 2 bands choked from above) - 4x20        

Red, blue, blue kneeling, blue standing; choked from high pull up bar

 

Core:

Plank Against Max Band Tension - 4x1 Minute                        

Bands crossed in X pattern on lowest rungs of squat rack:

2 greens (hands), 2 greens (elbows), 2 greens (elbows), 2 greens + 1 red (elbows)

 

WOD:

3 Rounds for Time:

20 Wall Balls (20/14)

20 Burpees

20 Push Press (65/45)

20 Pull Ups

 

12:18

WB 20; 20; 10-5-5

PP 20; 10-10; 10-10

PU 20; 20; 20

 

Finisher:

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)

18lb kb 

Cfnyc

21 mins emom

1. 3 power snatch (135#) scaled to 105%#

2. 15 box jumps 24"

3. Amrap russian kb swings 32kg (did 25 in round 1 and 20 in all subsequent rounds)

CC 10/27/14

Strength:

Box Squat with Straight Bar + 25% Hanging Chains - 1RM

275lb + ~50lb in chains to 12" box + 25lb plate

 

Accessory: 

Glute Ham Raises - 3x20

10lb

 

Barbell Hip Bridges - 3x20

135lb

 

GHD Heavy Band Back Extensions - 3x20

Black band  

 

Core:

Partner Leg Throws - 20 Middle, 10 Per Side. 3 Sets.                        

  

WOD:

21-15-9:

Toes to Bar

Snatch (115/85)                        

 

6:45 - first two sets of T2B in two sets, last set unbroken, snatches mostly singles

  

Finisher:

Seated Band Leg Curls - 1x100

Blue band

Cfnyc

2k row test:

7:19.2 (1:48.8 ; 1:49.9 ; 1:50.9 ; 1:49.5)

1:49.8 split, 23 stroke rate.

Pr

Cfnyc

A. Push press + push press + split jerk

Worked up to 155

B.

1 min s2o

1 min rest

1 min s2o

17, 10 @ 105#

C. Back squat 3x3

225 across

DCF Intramural Competition 10/25/14

Came in first, first, second, and second on the four workouts to finish first overall.

WOD 1:

1RM Hang Squat Snatch

Scoring done using Sinclair (165lb bodyweight)

15:00 cap

200lb (PR)

WOD 2:

C2B Fran

21-15-9

Thrusters 95lb

Chest to Bar Pullups

3:44

WOD 3:

12:00 AMRAP

300m Row

10 Burpees over the Erg

15 OHS 95lb

3 + 37m row - need to row faster next time

WOD 4:

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

Wall balls 20lb to 12' target (20-18-16... reps)

Cleans 115lb

Shoulder Taps

8:00 cap

Round of 9 complete + 16 wall balls + 6/8 cleans - cleans need to be touch and go next time

CC 10/23/14

Strength:
Bench Press with Reverse Green Bands, Straight Bar - 1RM
255lb - left shoulder is bothering me, feels like I tore something

Accessory: 
Neutral Grip DB Floor Press + Mini or Monster Mini Band (around your back) - 8RM
70lb + blue band

Decline DB Rollback Extensions - 4x10
4x25lb, bench raised on 2x25kg + 2x20kg plates

2 Board Bench Press @BW/75% BW - 3x Max Reps
165lb, 10, 11, 7

Cable or Banded Oblique Twists (Standing) - 3x20 Per Side
Red band

WOD:
10 Rounds for Time:
500 Meter Row
7 Handstand Push Ups

28:17

Finisher:
Band Pushdowns - 3x50
Superset with:
Band Face Pulls - 3x50

Red band

Cfnyc

5 rounds (1:1 work:rest)

20 cal row

20 Russian swings

20 no push-up burpee

Rounds 1,3,4,5 @ 32, round 2 wussed out to 24

237 230 300 240 306

So much for pacing

CC 10/23/14

Strength:

Box Squat with Buffalo Bar + 55% Bar Weight + 25% Band Tension, Foam Box - 10x2

Straight bar, 190lb, singled green bands to 12" box + ab mat

 

Reverse Light Band Conventional Deadlift (Bands NOT choked, just run through the top pin of the rack.) - 1RM

505lb, singled green bands 

 

Accessory:

Anderson Front Squats - 5RM

245lb 

 

Band Assisted Inverse Curls - 3x8

Green band from pin lowered 6 holes 

 

Reverse Hypers - 3x20

50lb, 65, 80

 

Decline Zercher Sit Ups (hold barbell in your elbows across upper stomach) - 3x20

Sub Zercher sit ups on GHD, 45lb, 55, 55 

 

WOD:

Helen:

3 Rounds:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull Ups

 

8:38, 32 seconds slower than PR time this spring, but I was also doing more conditioning at that point as it was either during or right after the open

 

Finisher:

Prowler Sprints (90/50):

10 Rounds:

60 Meter Sprint

20 Seconds Rest

 

3x90lb, 7x45, these were shittay

CC 10/22/14

Strength

Squat Cleans @~50%, Against Micro or Mini Bands - 12x1

5x132lb, 7x146, red bands

                  

Snatch @70% - 12x1, 30 Seconds Rest                        

12x146

 

Accessory 

Loading Pin + Thickest Square Block for Grip:

Work up to 1RM on Each Hand

then:

70% for 3x Max Time                        

Skipped, worked on snatches

 

WOD 

6 Rounds:

Meter Sled Drag Forward

Meter Sled Drag Backward

Meter Lateral Sled Drag

70lb + sled

CC 10/21/14

Strength:

Push Press Against Singled Mini Bands + 50% Bar Weight - 8x3

5x120lb, 3x130, red bands

              

Bench Press Straight Weight Top Set: 1 Set, Close Grip Bench Press, 8 Reps increasing 5 pounds from the week before.

190lb

  

Accessory:

Incline (feet on bench) Push Ups Against Max Band - 3x15                        

Blue, blue + red (didn't get 15 unbroken), blue

  

Ultra Wide, Thumbless Grip (thumb over bar), Strict Pull Ups, Dead Hang - 3x Max Reps                        

14-8-12

 

Bent Over Barbell Rows Against Micro Mini Bands - 4x10                        

95lb-115-105-105, orange bands

 

One Arm DB Rows (Thumb out at the top) - 4x10 Per Arm                        

40lb-50-55-55

 

GHD PVC "Paddling" - 3 Sets: 30 Seconds Backward, 30 Seconds Forward                        

 

WOD:

EMOM for Max Rounds:

1 Squat Clean (135/95), Adding 1 Rep Per Round

5 Burpees                        

 

8 rounds + 9 cleans 

 

Finisher:

200 Band Pull Aparts

Red band, sets of 20

 

 

Cfnyc

A. Bench 5x3

180 across

B. max effort bench

15 @ 135

C.

5x10 barbell row

95, 115, 135, 135, 135

CC 10/20/14

Strength:

Back Squat with Reverse Micro Mini Bands, No Box - 1RM

380lb (red bands single looped from pull up bar)

 

Accesory: 

Back Extension + Snatch Grip Deadlift (Barbell) - 8RM

187lb

 

Anderson Front Squats - 3x8

185lb-205-205

 

Glute Ham Raises - 3x10

25lb-33-33x 

 

WOD: 

For Time:

50 Double Unders

10 Ring Muscle Ups

10 Toes to Bar

40 Double Unders

8 Muscle Ups

8 Toes to Bar

30 Double Unders

6 Muscle Ups

6 Toes to Bar

20 Double Unders

4 Muscle Ups

4 Toes to Bar

10 Double Unders

2 Muscle Ups

2 Toes to Bar

 

14:37 - muscle ups were off, biggest set was 4, most done as singles

 

Finisher: 

Reverse Hypers - 3x30            

25lb-30-35            

Cfnyc

A. 3x8-10 front squat @ 80 pct 5rm

Sets of 8: 175, 165, 165

B. 

Emom ended up being every other min on the min

So was: 

Odd mins:

5 thrusters @ 95

5 burpees

5 pull-ups

Even mins:

Rest

20 mins total (10 rounds)