Weightlifting 1/31/15

Weightlifting:

SNATCH - 6 sets of 1 @85% of your 1RM Snatch. Level load across all sets, linear progression each week ONLY IF YOU MAKE 5/6 ATTEMPTS. Target a 5kg increase each week if your working sets are above 100kg, else target a 2.5kg increase each week. 

Made 4 out of 6 at 75kg/165lb, shoulders and back are real beat up after this week, looking forward to taking tomorrow off.

FRONT SQUAT - 4 sets of 2 @80% of your 1RM Front Squat. Explosive out of the bottom, level load across all sets, linear progression each week. Target a 10kg increase each week if your working sets are above 120kg, else target a 5kg increase each week.

120kg/242lb

CLEAN COMPLEX - 5 sets of 1 @ 65% of your 1RM Clean and Jerk (1 rep: 1 squat clean + 1 front squat + 1 thruster + 1 push press)

Failed thruster on first set at 80kg/176lb, dropped to 70kg, then did three sets at 75kg

PANDA PULL - 4 sets of 5 at 85% of your 1RM Snatch. Touch and go reps, level load across all sets, linear progression each week. Target a 5kg increase each week if your working sets are above 100kg, else target a 2.5kg increase each week.
Skipped

SUPERSET - 2x10 Single Arm DB Row; 2xMax Rep Ring Dips

Did 2 sets of 75lb DB rows, no ring dips

WOD:
1000 Meter Row
50 Wall Balls (20/14)
50 GHD Sit Ups
50 Shoulder to Overhead (115/85)
50 Ring Dips
1000 Meter Row

Would have liked to do this but didn't  have any energy or motivation. Going out of town next week so most of my workouts will probably be group class drop-ins, looking forward to a lower volume week.

2015-01-31 Crossfit CE (MB)

Metcon:
In teams of two, with one partner working and on resting:

75 back squats 135# (scaled to 95#)
50 pull-ups
25 shoulder-to-overhead 135# (scaled to 65#)
75 front squats 85# (scaled to 65#)
50 pull-ups
25 shoulder to overhead 85# (scaled to 65#)
75 overhead squats 65# (scaled to 45#)
50 pull-ups
25 shoulder to over head 65# (scaled to 45#)

Pull-ups were banded.

Time: around 21mins

CC 1/30/15

Strength:

Strict Press - 1RM
165lb, failed 170 twice, shoulder is still less than 100%, last time it felt real good was almost three years ago when I hit 165 for a triple.

(Set pins so that the bar is resting on them, about 6" above chest) Floor Press, Medium Grip, No bands - 8RM

205lb

Accessory:
Barbell Skull Crushers (Keep elbows at 90 degrees, lowering the bar to low forehead) - 4x10
55lb, 65, 65, 70

DB Rollback Extensions (Floor) - 4x10

30lb

100 Band Face Pulls
Blue band
 
Core:
GHD PVC Paddling - 3 Sets. 30 Seconds Backward. 30 Seconds Forward.
Done
 
WOD:
Diane:
21-15-9:
Deadlift (225/155)
HSPU

7:10 - round of 21 and 15 as strict HSPU, last 6 HSPU in round of 15 were singles, deadlifts unbroken 

Rest, then:

~15:00 rest

8 Minute AMRAP:
4 Squat Cleans (225/155)
8 KB Swings (70/53)
8 Toes to Bar

3 + 1, 225 cleans are still heavy but glad to be getting more reps in metcons with them

Finisher:
100 Flat DB Tate Presses

Cfnyc

Every 3 mins for 30 mins

3 back squat

7 t2b

21 double unders

Back squat 185 -> 230 ( up 5 pounds each time)

CC 1/29/15

Strength:
Box Squat with Giant Cambered Bar + 50% Bar Weight + 25% Hanging Chains - 10x2
175lb + 50lb in chains to 12" box + 25lb plate

Sumo Deadlift Against 30% Band Tension - 1RM
385 + doubled black bands

Accessory:
Squat Straight Weight Top Set:
1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with around 50% of your max.
185lb

Anderson Front Squat 5x5
195lb, 200, 205, 210, 225

SSB (or straight bar) Good Mornings - 3x10
95lb, 115, 125 straight bar

Glute Ham Raises - 3x Max Reps
12, 12, 12 + 10lb plate
 
Core:
Heavy Band Crunches - 3x30
Black band
 
WOD:
Open Workout 14.2

Every 3 Minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats (95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

From 9:00-12:00
2 rounds of:
16 overhead squats
16 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

186 (16 OHS, 16 C2B, 10 OHS) - hit 192 last year, fairly certain I would have beat that if I didn't tear my hand on the round of 16 C2B, ended up doing 2-3 kipping pullups instead of big chunks of butterflys, also definitely would have beat my score last year if I didn't do 2 hours of lifting beforehand.

Finisher:
Band Adduction (bring legs together) - 4x25 Per Leg
Orange

Weightlifting 1/28/15

Weightlifting:

CLEAN - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target 5kg increase each week if your single is above 125kg, else target 2.5kg increase.

106kg/233lb

POWER CLEAN CYCLING - 1 set of 5 touch and go reps at 55% of today's clean. Then max reps in 30 seconds in your final set with 5kg less than touch and go set.

58kg/128lb, then 53kg/117lb x 16 reps

PUSH PRESS - 4 sets of 3 @ 60% of your 1RM Clean and Jerk. Level load across all sets, linear progression each week. Target 5kg increase each week if your working sets are above 100kg, else target 2.5kg increase
75kg/165lb

SUPERSET - 2x10 Plyo Push-ups; 2xMax Rep Kipping Pull-ups
15 pull ups each set
 
WOD:

For Time:
20 Double Unders
50 Burpees to a 45 lb. Plate
40 Double Unders
40 Burpees to a 45 lb. Plate
60 Double Unders
30 Burpees to a 45 lb. Plate
80 Double Unders
20 Burpees to a 45 lb. Plate
100 Double Unders
10 Burpees to a 45 lb. Plate

17:50

2015-01-28 Crossfit CE (MB)

Hip Bridge
3x10 at 60% max effort
I've never done these before. I did mine at 75#.

Floor Press
Build up to max reps at body weight
I did 1 rep at 205#

Metcon 1
4 RFT:
50 DU (scaled to 100 SUs)
25 WB 20#

Time: 8:56

Metcon 2
3x1min ME situp with partner

Total: 64

CC 1/27/15

Strength:

Bench Press Against Doubled Micro (Under 200 lb. Max) or 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 Sec Rest

95lb, doubled red bands

Bench Press Straight Weight Top Set:

3x200lb wide grip

Accessory:
Flat Dumbbell Press - 3x8
70lb, 75, 80x (7), bench press grip

Gripper Ball Pull Ups - 3x Max Reps
10, 7, 7

Chest Supported (Flat) Football (or Swiss) Bar Bench Rows, Middle Grip - 4x12
110, 140, 150, 150

Wide Grip Banded Low Rows - 4x12
Singled green + orange to PVC pipe

Core:
GHD Banded Oblique Twists - 3x20 Per Side blue
Blue

WOD:
2,000 Meter Row for Time

7:53.6 - legs and abs were mad tired as soon as I started, might be a PR still cause I'm slow AF

Rest, Then:

~20:00 rest

"Amanda":

9-7-5:
Muscle Ups
Squat Snatch (135/95)

9:43 

Snatches felt money in the bank so I worked up to a heavy single, probably ended up doing 40 snatches yesterday: 135, 135, 155, 165, 175, 185x, 185, 190x, 190

Finisher:
Lying Reverse Band Flys - 4x25
Orange

Cfnyc

30 min partner amrap

9 power clean

9 front squat

9 jerk

Start at 95 and increase 10# after each parner has completed 2 rounds

95x2, 105x2, 115x1, 95x1

My turn came again with 7 mins left but I quit. Was def holding partner back. Hardest workout I've done since 14.5. Most people getting through 1 round at 125.

Really need to clean up the eating hydration and sleeping.

CC 1/26/15

Strength:

Arched Back Good Mornings with Giant Cambered Bar + ~20% (of 1RM Squat) Hanging Chains - 5RM

225lb + ~50lb in chains

Sumo Semi-Stiff Legged Deadlifts w/Micro or Mini Bands from the Front - 8RM
365lb, red bands

Accessory:
Band Assisted Inverse Curls - 3x10
Green band, -5 pin

GHD Heavy Band Back Extensions - 3x20
Green

Core:
Decline Sit Up + Med Ball Partner Toss - 4x20
8lb, 10, 8, 8, GHD situp medball toss

WOD:
21-18-15-12-9-6-3:
Power Cleans (115/85)
One Legged Squats, Right Leg
One Legged Squats, Left Leg

24:31

Rest, then:

Airdyne, 10 Minutes Max Calories

107 cal, 55+ RPM

Finisher:
45 Degree Bent Knee Reverse Hypers - 4x25
20lb

2015-01-26 Crossfit CE (MB)

On Saturday, I ran 2 miles then did some squats.

Today:

Metcon 1:
10 min EMOM:
(1) ODD: 3 Snatches at 60% 1RM (I went 95#)
(2) EVEN: 30 sec double unders (I was able to string some together today)

Metcon 2 (CrossFit Games Open 14.2 AMRAP - Reps):
0:00 - 3:00
2 Rounds of:
10 Overhead Squats 95# (scaled to 65#)
10 Chest-To-Bar Pull-ups

3:00-6:00
2 Rounds of:
12 Overhead Squats 95# (scaled to 65#)
12 Chest-To-Bar Pull-ups

6:00-9:00
2 Rounds of:
14 Overhead Squats 95# (scaled to 65#)
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3 minutes until the athlete cannot complete the ladder. 

I did the first 25 or so c2b pull-ups strict, then I started to use the band. I did about 60 reps within the time limit, but I kept going until 9 minutes just to get my sweat on. 

Cfnyc

9 rounds:

7 hpc 115#

14 wall ball 20#

21 double unders

19.50

In the bottom quartile of class

Cfnyc

Apt wod

250m row repeats: 49 49 50 50 53

500m row repeats: 150 151, x

1000m row repeats: x

Missed the last two sets. Low motivation. I guess that's why I should these types of workouts at the box

CC 1/22/15

Strength:

OHS @80% - 10x2

Subbed 10x2 thrusters at 165lb

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

225lb, doubled black bands

Accessory:
Squat Straight Weight Top Set:
1 Set of 8 Reps increasing 10 pounds from the week before. If you are just starting, start with around 50% of your max.
8x175lb

GHD Snatch Grip Barbell Back Extensions - 8RM
135lb, 165, 185

Glute Ham Raises - 3x Max Reps
10lb plate - 12, 10, 7

Snatch Grip Dimmel Deadlifts @30% (of 1RM Snatch) - 3x20
65lb, 95, 105

Core:
GHD KB Oblique Crunches - 3x20 Per Side
26lb, 30, 35

WOD:
Open WOD 14.4

14 Minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 lb. to 10-foot/9 foot target
30 cleans (135/95)
20 muscle-ups

185 (5 muscle ups) - tied score from last year, except last year I had 2:40 to do the muscle ups, where in the last 60 seconds I got 0 after failing two, yesterday I only had 1:15 to do the muscle ups, hit 3, 2, and failed my last one, apparently my pacing was too slow on everything else.

Finisher:
Reverse Hyper Glute Contractions (Light Weight, 5-20 lbs. Only contracting the glutes at the top, limiting ROM to top 1/4) - 3x30
5lb

Weightlifting 1/21/15

4x1 1 Clean + 2 Front Squat @70% 1RM Clean, add 5 or 2.5kg each week if working sets are above/below 110kg

93.5kg/206lb

4x5 BTN Snatch Press @40% 1RM Snatch, add 5 or 2.5kg each week if working sets are above/below 75kg

43.5kg/96lb

3x5 Retract Y's T's W's, light weight (plates or DBs)

2.5lb

CC Grip/WOD
Hex DB Holds (grip the top of the DB with your fingers) - 4x1 Minute
20lb

5 Rounds:
20 Calories Airdyne
20 GHD Sit Ups
20 Weighted GHD Back Extensions (30/20)
Completed not for time

2015-21-01 Crossfit CE (MB)

Strength:

6x3 Split Jerk

I worked up to 115. Mostly working on form here, I've never been comfortable with this movement. 

Metcon:

8 min AMRAP:

10 DL at 35% 1RM

15 box jumps 24"

15 DL at 45% 1RM

15 box jumps

20 DL at 55%

15 box jumps 

25 DL at 65%

...

I finished the round with 20 DL. Kept the weights really light. Ended with 145.

Cfnyc

1rm thruster 

185#

ME thruster @ 60% 1rm

15@ 115#

5x2 back squat @ 205#

Some t2b (3 sets of 10 on the minute) and bar mu (couple singles) to close out 

CC 1/20/15

Strength:

Bench straight weight. 40% Bar Weight + 25% chain - 8x3 (3 wide, 2 middle, 3 close)

100lb + 50lb in chains (started with 25lb in chains but felt light)

Bench Press Straight Weight Top Set

195x3 wide grip, after failing 220x5 a few weeks ago I'm deloading 20%, switching to wide grip from med grip and dropping to three reps, will do linear progression here until I fail, probably in two weeks...
 
Accessory
Muscle Snatch 5x5
85lb, 105, 115, 125, 135(PR) happy I can now say I've done a set of 5 muscle snatches at 135

Strict Pull Ups against max bands 3x8
Crossed blue bands
 
One Arm DB Rows (thumb out at the top) 4x10

70, 80, 100, 100
 
Banded lat pulldown 4x20

Doubled red bands from high pull up bar, kneeling

Core:
Weighted plank - Max weight, 4x1 minute
4x45lb

WOD:

1:00 rest between each AMRAP

3:00 AMRAP
12 Thrusters 95/65
12 Pullups

2 + 12

3:00 AMRAP
9 Snatch 125/85
9 TTB

1 + 7 - snatches in singles, real slow

3:00 AMRAP
6 Power Cleans 155/115
6 HSPU

2 + 6
 
3:00 AMRAP
3 Deadlift 275/185
3 Bar Muscle up

5 + 1

Finisher:
Incline reverse DB flys + windmill - 3x20 each

2.5lb

Cfnyc

10 min amrap

5 c2b pull-ups

10 step ups

15 burpess

Rest 10 mins

Repeat

5 rounds, 4 rounds

2014-01-19 Crossfit CE (MB)

Warm-up:
5 reps of each with barbells:
RDL
Clean Pull
Front Squat
Push Press

Metcon 1:
10min EMOM:
Odd: 3 unbroken high-hang cleans (95#)
Even: 10 box jumps (24")

Metcon 2:
21 Thrusters 95# (scaled to 45#)
21 bar-facing burpees
18 thrusters
18 BF burpees
15 thrusters
15 bf burpees
12 thrusters
12 bf burpees
9 thrusters
9 bf burpees
6 thrusters
6 bf burpees
3 thrusters
3 bf burpees

The time cap was 17min, and I managed to finish exactly at 17. This took a lot out of me, despite using just the bar.

CC 1/19/15

Strength:

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

If you do not have a buffalo bar, use a straight bar. If you used a straight bar for this variation 2 weeks ago, vary your stance to ultra wide. Or moderate stance to a lower box.

315lb + ~50lb in chains, straight bar to 12" box + 25lb plate

Accessory:
Seated SSB Good Mornings w/Monster Mini or Light Bands Pulling from Front - 8RM

120lb, 170, 190 + green bands

Overhead Walking Lunges with Axle Bar - Heavy (185/135 recommended lol) - 3x10 Per Leg
75lb, 125, 125

Strict (No Swing) Reverse Hypers - 4x10
25lb, 50, 50, 60

Core:
Strict Toes to Bar + Ankle Weights (10/5) - 3x Max Reps
10 (unweighted), 5 (5lb), 7 (unweighted)

WOD:
20 Minute AMRAP:
20 Calorie Row
10 Bar Facing Burpees
5 Thrusters (185/135) lol

4 + 1 thruster, thrusters in 3-1-1, 3-1-1, 2-1-1-1, 1-1-1-1-1

Extra Conditioning:

Sprint 600 Meters
Rest 1:1
Sprint 400 Meters
Rest 1:1
Sprint 200 Meters
Rest 1:1
Sprint 100 Meters

Subbed row

750m 2:49 (1:52/500m)
500m 1:53 (1:53)
250m 0:53 (1:46)
100m 0:19 (1:30)

Finisher:
100 Band Pull Throughs

Green band 2x50

Weightlifting 1/18/15

First day working out after going on vacation and taking 7 days. Made up all the weightlifting work from the last week.

4x1 1 High Hang Snatch + 2 OHS

132lb/60kg (+2.5kg from last week)

4x1 1 Clean + 2 Front Squat

200lb/91kg (+2.5kg from last week)

4x1 1 Push Jerk + 1 Split Jerk

194lb/88kg (+2.5kg from last week)

 

4x5 BTN Snatch Press

89lb/41kg (+2.5kg from last week)

4x3 Front Squat, 3 sec pause at bottom 242lb/110kg (Supposed to be 264lb/120kg, +5kg from last week, but 110kg was extremely difficult)

Cfnyc

Not sure what the workout was, but logged my first bar mu. Wasn't pretty but I'll take it!

2014-01-17 Crossfit CE (MB)

Partner WOD:

One person does max effort sprint while the other rests:

KB Swing (44#)

Row

Wall Balls (14#)

Rest 10 mins

12min AMRAP:

2 Goblet squats (53#)

20 DUs 

4 goblet squats

20 DUs

6 goblet squats 

20 DUs

..

I got up to the round of 20.

2014-01-14 Crossfit CE (MB)

Strength
6x3 Hang Snatch. I kept this light at 75#. I think my catch is the lowest hanging fruit that I need to fix.

Metcon 1
EMOM for 10mins:
(1) 30 seconds of double unders
(2) 30 seconds of push-uips

Metcon 2
Crossfit Games Open 12.3
18min AMRAP of:
15 box jumps 24"
12 Shoulder-to-Overhead 115# (scaled to 95#, then to 75# during workout)
9 Toes-to-bar

Rounds: 5ish

Still feeling pretty out of shape.

Cfnyc

5-10-15-20

Back squat 70 pct 1rm

5 @ 185

10 @ 185

13 @ 185

20 @ 135

Started cramping up so backed off. On a positive note did two sets of 5 strict hspu in the warm up, so these seem to be improving

CC 1/9/15

Strength:

Push Press - 1RM

245lb, 10lb PR from roughly a year ago, feel like I have more in the tank, didn't feel especially great today

DB JM Press - 4x10
25lb, 30, 30, 30

Incline DB Tate Press - 4x10

25lb, 30, 35, 35

Decline DB Rollback Extension - 4x10

25lb, 25, 30, 30, flat bench

Med Grip Bamboo Bar Bench Press w/ Hanging KB - 4x20

25lb, 35, 35

Core:

GHD KB Oblique Crunches - 3x20 per side

26lb

WOD:
10 Rounds:
500m row
2 legless rope climbs
1 min rest

40:40, rounds sans rest were 3:01-3:21, 500m splits were 2:03-2:15

Finisher:

200 Banded pushdowns

Skipped, did Sat weightlifting squats because I'm out of town for the next week and probably won't be lifting at all

4x3 Front Squat, 3 sec pause at bottom 253lb/115kg - these were a grind

2014-01-10 Crossfit CE (MB)

Partner WOD - split all reps
Team Nutts:
20 strict handstand pushpus
250# deadlift, 30 reps (scaled to 115#)
50 box jumps 30" (scaled to 24")
100 pull-ups (used various bands)
200 wall balls (scaled to 14#)
400 double-unders (scaled to 800 singles)
Row 1000 meters with partner holding 45" plate overhead

Time: 35mins

Cfnyc

Lynne

Bench @ 175

8, 6, 5, 3, 3

Strict pull-ups 

11 9 7 5 6

CC 1/9/2015

Strength:

OHS @70% 1RM - 10x2

Subbed 10x2 Thrusters at 155lb

Sumo deadlift @~50% + ~30% band tension - 8x1
225lb, doubled black bands

Accessory:

Front loaded Bulgarian split squat - 3x10 per leg
95lb, 105, 115

2.5" deficit snatch grip semi-stiff leg deadlifts - 3x10
185lb, 205, 205 + straps

45 degree bent knee reverse hyper - 3x30
25lb

Core:

Ab fallouts 3x20
Done

WOD:

10 EMOM:
5 squat cleans (165/105)
10 bar facing burpees

 

Knew this was impossible from the start so did 10 rounds for time in 18:47, did the first round at a slowish pace in 1:05, probably could have done 2 rounds rx.

Finisher
100 banded pull throughs
Green band

Weightlifting 1/7/15

Went to PT before working out yesterday, got some dry needling done in my left lats. Shoulder is feeling better on snatches, still lacking power in the bench though. After doing some dynamic warmup to loosen up the lower body I did the following mobility:

• Few mins of t-spine and lower trap mashing with a peanut (2x lax ball taped together)
• Few mins per side of single lax ball mashing on each scap, trap, and anterior shoulder
• Few mins on foam roller hitting t-spine and lats
• About a min of triceps mob on barbell
• One min per side couch stretch
• About a min of wrist stretching
• Should have done some internal rotation with kb pinning my shoulder down on the ground but forgot

Moved pretty quickly through everything relative to other days, overall spent 90 mins in the gym, probably 30 mins warming up/mobilizing, wouldn't have hurt if I got a little more mobility in but I was short on time and wanted to get all the lifts in. Did most of the lifting that's scheduled for Sat as well since I'll be town for a week beginning Sat.

 

4x1 1 High Hang Snatch + 2 OHS

127lb/57.5kg (+2.5kg from last week)

4x1 1 Clean + 2 Front Squat

195lb/88.5kg (+2.5kg from last week)

4x1 1 Push Jerk + 1 Split Jerk

188lb/85.5kg (+2.5kg from last week)

 

4x5 BTN Snatch Press

85lb/38.5kg (+2.5kg from last week)

2014-01-07 Crossfit CE (MB)

Strength:
Squat Cleans (1RM) - I just focused on form as I'm still getting used to working out again. Worked up to 135 and just did a bunch of reps there. I felt pretty good with my form.

Metcon:
Crossfit Games Open 11.2
15min AMRAP:
9 deadlifts 155# (scaled to 115#)
12 push-ups (did majority from my knees)
15 box jumps (24")

Rounds: 6

CC 1/6/15

Strength:

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

175lb

Bench Press Straight Weight Top Set:

215x5 med grip, failed 3rd rep, dropping weight 10% next week, reps down to 3, and going to wide grip

Accessory:
Push Jerk - 3x5
145lb, 185, 185, these felt heavy
 
Ultra Wide Grip, Thumbless, Strict Pull Ups - 3x Max Reps
15, 10, 10
 
Bent Over Barbell Rows Against Micro Mini Bands Pulling from the Front - 3x10
145lb, orange bands
 
Chest Supported (Flat) DB Rows - 4x10
60lb
 

Core:
Flat (Floor) Barbell Overhead Sit Ups - 10RM
65lb
 
WOD:
14.1
10 Minute AMRAP:
30 Double Unders
15 Power Snatches (75/55)

 6 + 38 (308), 25 reps fewer than my 14.1 score

Rest 10 Minutes, Then:

Row 1000 Meters
Rest 1:1
Row 500 Meters
Rest 1:1
Row 250 Meters

4:11, 1:50, 0:51.7 

Finisher:
Band Pull Aparts - 4x50

Red band

CC 1/5/15

Strength:

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

335lb + ~50lb in chains

Accessory:
Glute Ham Raises Against Max Band - 3x8 double orange
Single orange, single red, single red

SSB Walking Lunge + Good Mornings - 3x15 Per Leg
120lb

Dimmel Deadlifts @40% - 3x20 185
185lb

Core:
Parallette L-Sit Holds - 3x1 Minute
:60, :40-:20, :45-:15, knees tucked

WOD:
Karen:

150 wall balls for time

 

8:32 - first set of 30 then 12 sets of 10, did this in 7:08 in Feb 2014, oops.

5 Minutes Rest, Then:

Team of 2: Airdyne - 500 Calories
Scaled to 250 cal on assault bike ~20:00

Finisher:
GHD Straight Leg Glute Contractions - 3x50

Cfnyc

A.

15 min overhead squat emom

5 reps @ 85 for 4 mins

Bailed after this because my shoulder was bothering m

B

10 rkbs

2 press

20 rkbs

3 press

30 rkbs

4 press

3 sets rest 1 min between sets

Press @ 95

Rkbs @ 24kg

Cfnyc

13.4

46 reps

T2b were money. C&j were...not

Weightlifting (WL) 1/3/2015

Starting a weightlifting programming twice a week (Wed/Sat)

4x1 1 High Hang Snatch + 2 OHS @60% 1RM Snatch, add 5 or 2.5kg each week if working sets are above/below 100kg

120lb/55kg

4x3 Front Squat, 3 sec pause at bottom, @75% 1RM Front Squat, add 10 or 5kg each week if working sets are above/below 120kg

242lb/110kg - these were hard

4x1 1 Push Jerk + 1 Split Jerk @70% of 1RM Jerk, add 5 or 2.5kg each week if working sets are above/below 110kg
183lb/83kg

Superset: 2x8 per leg Single Leg RDL - 110lb/50kg

2x10 Back Extension - 70lb/32kg, 95lb

Finished with light cardio

15 rounds:
1:00 row
1:00 rest
1:00 ad
1:00 rest

CC 1/2/15

Strength:

Bench Press with Straight Bar + 25% Hanging Chains - 1RM
185 + ~50lb in chains, left shoulder was giving out so I backed off and did two sets at 155 + chains

Seated (Upright, Back Supported) Close Grip Pin/Rack Press - 8RM (Set the pins so that the bar is at nose height. Sit very close to the bar, and slide bar up the uprights of the rack. Rest the bar on the pins between every rep)
115lb, 125x7

Accessory:

Incline DB Tate Presses + Mini or Monster Mini Bands - 4x10
20lb, 30, 30, 35, singled red bands

Close Grip Push Ups, Weighted - 4x15
15lb, 25, 25, 25

Close Grip Bamboo Bar Bench Press w/Hanging KBs - 3x20
20lb per side, 28, 28

Core:

Standing Heavy Band Crunches - 3x50
Black

WOD:

5 Legless Rope Climbs
5 Snatch (155/115)
4 Legless Rope Climbs
4 Snatch (165/125)
3 Legless Rope Climbs
3 Snatch (185/135)
2 Legless Rope Climbs
2 Snatch (205/145)
1 Legless Rope Climb
1 Snatch (225/155)

17:38 - subbed power clean + push jerk for snatches, this is a ridiculous workout rx

Finisher:
Reverse Heavy Band Bench Press Rows - 4x25 

Black + blue

Cfnyc

A.

8 min emom

Even minutes: pull-ups (8, 7, 6, 6)

Odd minutes: ring dips (8, 8, 8, 6)

B.

15-12-9

American kettlebell swings (24kg)

Push-ups 

Box jumps (step ups)

Rest 1:1 (3 rounds total)

4:00, 3:48, 4:06

Good one to get back into the flow after Vacation/ holidays.

Happy New Years guys!

2015-01-02 Crossfit CE

The workout prescribed 10x1 back squats at 90%, but since it's my second day back in 3 months, I did a bunch of sets at lighter weights, maxing out around 105.

Metcon:
21-15-9
Walls Balls 20# (scaled to 14#)
Pull-ups (banded)
Thrusters 95# (scaled to 65#)
Box Jumps
KB Swings (scaled to 35#)

CC 1/1/15

Strength:

SSB + 55% Bar Weight + 15% Band Tension, Low Box Squat - 5x5

195lb to 12" box, triangle green band

Sumo Deadlift Against 25% Chains - 1RM
405lb + ~45lb in chains

Accessory:

Band Assisted Inverse Curls - 3x8

Green band

GHD Back Extension + Snatch Grip Deadlift - 3 Heavy Sets of 8
135lb-165-185(straps)

Single Leg KB (single KB) Deadlifts - 3x15 Per Leg
70lb

Core:

Banded (or Cable) Oblique Twists - 3x25 Per Side
Blue band, standing

WOD:

20 Minute AMRAP:
10 Alternating Pistols
10 KB Swings (70/53)
10 Box Jumps (24/20)

9 rounds + 4

Finisher:

Single Leg Reverse Hypers - 4x15 Per Leg

50lb