2015-04-30 CFCE (MB)

Strength:
Front Rack Lunge (6x3 each leg)
95-95-95-115-115-115

Metcon:
3 RFT with 25min time cap
1000m row
50 Thrusters (65#)
30 C2B Pull-ups (scaled with bands)

Time: 25:00 (DNF)

This was really tough for me. I got stuck on the second round of thrusters for a long time. Only got about 5 pull-ups in the second round.

DCF 4/28/15

1RM front squat

135lb-185-225-275-305-325x

I think I've hit 330 before or come close so this wasn't very good. Hip flexors were feeling tight in the bottom so I wasn't getting a very good bounce out of the bottom. 

5 rounds

12 deadlift 155#

9 hang clean 155#

6 sto 155#

200m run

16:56 - this is the crossfit benchmark wod DT, with running added. Decided I wanted to do some barbell work and it was too nice out not to do something outside so I thew the run in. Deadlifts I did as 11-1, cleans I did the first round 8-1 then 5-3-1 afterwards, sto unbroken. 

Josh

Cfnyc

Work up to heavy set of 4 push press:

Worked up to 175# (pressed out the last rep)

checking in again

Here's where I stand with things I'm LPing:

3x5 squat @ 285
3x5 bench @ 170
3x5 press @ 125
1x5 deadlift @ 385
3x70s planks @ +35
2x8 chins @ +35

My bodyweight is at like 152ish @ like 12ish% bodyfat...USAPL CA deadlift record for 145 weight class is 440, which I feel like I could pull pretty easily.  I plan to clean up my diet some and get more regular with rowing/swimming.  Gonna see how leaning out goes in the next 4-6 weeks and if competing at 145 in June is feasible.  I think I'd rather lean out and bulk up way past 145 though, so I'm not registering just yet.  We'll see.  I don't like the sound of weighing that little, but I like the sound of holding a state record.

2015-04-27 CFCE (MB)

Strength
Snatches (8x2)
115-115-115-115-115-115-115-115

1.25 Back Squats (go to depth, come up 25%, then go back to depth, then come up all the way) (5x5)
135-135-135-135-135

Metcon:
3 RFT:
30 Unbroken Wall balls (20#)
10 push-ups

Time: 6:22

had to do some push-ups from my knees. wall balls wrecked me.

Cfnyc

Work up to a heavy set of 3 front squat 

Hit 215, only got one rep at 225

Did an assortment of weighted and c2b pullups

DCF 4/27/15

Variation of a workout Pat Sherwood posted on Instagram the other day:

20 rounds:

10 cal row

5 thrusters 95#

~18:00+ though I think the clock may have paused during my thruster sets cause when I finished my last set of thrusters and went to look at the monitor the clock wasn't moving

Finished with a few back extensions and GHD sit ups. 

Josh

Cfnyc

Work up to a heavy set of 3 front squat 

Hit 215, only got one rep at 225

Did an assortment of weighted and c2b pullups

2014-04-26 Running (MB)

4 miles outdoors at 9:30/mi pace

Commonwealth Crossfit (Cambridge, MA) 4/23/15

5x5 Back Squat

255lb-275-275-275-275

Death by burpees

1 in min 1

2 in min 2

Etc. 

19 rounds + 19 burpees (209 total burpees I think)

Josh

2015-04-25 Crossfit CE (MB)

Strength:
Clean-Front Squat-Jerk
3x2 @ 65% - 2x3 @ 75% - 3x2 @ 85%
135-135-155-155-175-175-175

Dips (5 sets, max effort)
5-5-5-5-5 (banded)

Metcon:
Karen
150 Wall Balls (20#)

Time: 8:14

Fuck that.

DCF 4/22/15

1RM deadlift

135-225-275-315-365-405-455-475(PR)-485(PR)-500(PR)-510(PR)

weighing in at 168lb, just snuck in that 3x bodyweight pull (3.04 to be exact)

30 OTM

min 1: 10 cal row

min 2: 15 wall balls

min 3: 8 db snatches 75lb

repeat for 10 rounds each

Cfnyc

Bottoms up Turkish getup

Worked up to 10kg

20 min amrap

5 strict hspu

10 strict pull-ups

15 push-ups

Started on pull-ups

Did 2 normal rounds, and 2 rounds where I substituted 5 pike push-ups for the hspu.

DCF 4/20/15

lol 4/20

 

didn't have a lot of time so did a quickish metcon I got from CrossFit Lynchpin

 

3 rounds for time:

 

30 double unders

15 t2b (subbed ghd sit ups cause my shoulder is feeling weird)

15 hang squat cleans 135#

 

9:01

 

rest 10:00

 

30-20-10

 

deadlifts 155#

box jumps 24"

hand release push ups

 

9:16

 

had some time to kill afterwards so jumped into 1RM 2" deficit deadlift with some guys, hit 405# and stopped cause it felt real hard

Cfnyc

5x2 ohs with 2 sec pause

Worked up to 125#

20 min emom

Even: 5 power snatch at 155 (scaled to 95)

Odd: 10 toes to bar

Did 12 mins (hand ripped)

2015-04-20 Crossfit CE (MB)

Strength:
Back Squat: 3x3
185-185-185

Back Squat: 4x2
225-225-255

Clean Pull: 5x3
185-185-185-185-185

Metcon:
12min AMRAP:
8 pull-ups (banded)
12 wall balls 20#
24 DUs (scaled to 48 singles)

Score: 6 rounds + 30 reps

2015-04-18 Running (MB)

I've been extremely sore all week after my Monday workout. It completely destroyed me.

Today:
Running: 3mi outdoors at ~8:30/mi pace

DCF 4/18/15

Bro session in the alley today

6x3 pause squat at 70% with 2 second pause at bottom. Did 275lb, off of my friend's 405lb squat. These were tough. Only hit two reps on the last set, wasn't maintaining good positions on the last rep of my sets. Gonna test my 1RM front squat next week. Hopefully all these pause squats have been helping.

3 rounds:

27 wall balls

21 kb swings 70#

15 t2b

9 push ups

Did wall balls outside, no clue on the time. 

Josh

DCF 4/17/15

20 OTM

Even min: 10 sumo deadlift 225 + 5 HSP

Odd min: 10 cal row

Weightlifting class:

3rm hang clean from above the knee

105kg/232lb

2x3 hang clean at 85%, then 2x3 at 90%

90kg/198lb and 95kg/210lb

1rm push press + push jerk + split jerk 

100kg/220lb

5x4-5 front squat with 2 second pause in bottom at 70%

Went with 90kg/198lb, which was hard as shit, 70% would have been around 115kg/253lb

Josh

Cfnyc

Yesterday

Emom - 24 min total

6 rounds:

Row for calories (12-15 calories)

5-10 strict pull-ups (did 8-10)

5-10 ring dips (did 8-10)

Wall facing handstand hold (was about 4 inches from wall)

Today

5x3 bench 190, 190, 190x, 185, 190

3 rft:

400m run

21 double kb swing

15 double kb thruster

Rx was 24kg, used 16kg. 14:45

DCF 4/16/16

10x2 Anderson front squat 185lb + 50lb in chains

18:00 AMRAP

10 STO 135#

3 Bar muscle ups

200m run

200m run short of 8 rounds, STO felt good, went unbroken, shoulders were destroyed today. 

3 rounds

60 reps battle ropes

30 reverse hyper 140

Josh

DCF 4/14/15

Shoulders and arms are still beat up from this weekend, and hand is still ripped, but wanted to get something down yesterday. Made up the following:

 

6 rounds, not for time (~45-60:00)

 

~50m 365lb yoke carry (185lb yoke + 180lb weights)

20 box jumps, 24"

20 GHD sit ups

2015-04-13 Crossfit CE (MB)

Strength:

1. 10 min EMOM: 3 snatches (went with 85#). Pretty tiring.

2. 5x5 Paused Front Squats. Spent 3sec in the hole. 135#. This was unexpectedly difficult.

Metcon:

10min AMRAP:

15 Wall Balls (20#)

30 double unders (scaled to 60 singles)

N clean and jerks 125# (scaled to 95#)

(N is round number)

Score: 12 C&Js

Mid Atlantic Affiliate Challenge Day 2

WOD 4:

Three back to back to back 4:00 AMRAPs

Two people on the floor at a time, one person working at a time, one person can sub out during each of the AMRAPs, both partners can switch out at the end of each AMRAP

 

AMRAP 1

10 pull ups

10 hang power cleans 135/95

 

AMRAP 2

8 pull ups

8 hang squat cleans 155/105

 

AMRAP 3

6 c2b pull ups

6 squat clean thrusters 175/115

 

Thought a lot about strategy for this workout since there were so many different possible permutations. On paper, anything with pull ups and barbells is my jam but this workout scared me for some reason. I was always pretty sure I would do all 4:00 of the last AMRAP since I do well with c2b and clusters, which also meant I would probably be doing all 4:00 of the first AMRAP to give myself some rest in between. We decided on having one girl do all 4:00 of the second AMRAP and having the other guy and girl alternate 2:00 on, 2:00 off for each of the AMRAPs. This probably isn't very clear, so AMRAP 1 I partnered with girl 1 for the first 2:00, with one partner working at a time, then at 2:00 girl 1 switched with the other guy on our team for the remaining 2:00, and I worked with the guy, again, one partner working at a time. We decided reps would be the easiest to come by in the first AMRAP given the movements/weights and harder to come by with each successive AMRAP, so we went ape shit on the first AMRAP. After the workout our judge said we did several more rounds on the first AMRAP than the other teams he judged. This is getting too long, so in the end we won this workout, which was an awesome feeling because coming into the weekend I would have been thrilled if we had finished in the top 10-15 teams overall.

 

 

WOD 5:

500m row

500m ski erg

30 cal assault bike

All team members must complete movements in order, congo line style (when team member 1 finishes the row and starts the ski erg, team member 2 can start the row)

 

Our strategy, which I think is the optimal strategy, was faster rower goes first (our other male), rows really fast, like 1:30-1:35 pace to allow the next team member to start as soon as possible, that male can then coast through the rest of the movements because behind him are two girls who won't catch up to him even if he doesn't move very fast. The idea is the two slowest team members (the two girls) were going to be the limiting factor so I would go last and have some breaks after the first two movements, even if I didn't move very quickly, because I would finish rowing 500m faster than the girls would finish ski erging 500m/biking 30 cals. The rest time let me bike significantly faster than if I had gone through the entire workout with no rest. We finished this workout in 11th place, while not great, I think it's the best we could have done.

 

After the two WODs we were in 3rd place (we actually did WOD 5 first, and WOD 4 second on Sunday). The top 5 teams advanced to a final WOD, there was a tie for 5th so there were actually 6 teams in the final WOD.

 

 

Final WOD:

300 double unders as a team

 

One male and one female complete:

5 rounds

10 squat snatch 135/95

20 HSPU

 

Entire team does a trail run (~700-800m)

 

Other male and female complete:

5 rounds

10 squat snatch 135/95

20 HSPU

 

300 double unders as a team

 

20:00 time cap

 

One of our girls and I both felt good about this workout, the other team members were not. I split me and the other girl up so we could each try to carry the other partner as best we could. Turned out to be a terrible strategy because I didn't consider that we wouldn't finish the WOD. I decided I would do the 5 rounds the second time, after the run, because I could handle doing the workout after the run. The first pair took so long on their 5 rounds that I didn't even finish 2 complete rounds with my partner. I should have gone first, along with the stronger girl, to finish the first round as fast as possible, and then letting the remaining two accumulate as many reps as possible in whatever time was remaining. No teams actually finished, or even got to the last set of double unders, but they were all probably in their 4th or 5th rounds by the 20 minute mark. We finished in dead last on the workout. We were so far behind that when I came back in from the run (I was the first from our team back in), someone in the crowd said "oh shit" when I ran by because he didn't realize there was another team competing. lol.

 

Even though we screwed up the final workout, and they doubled the point values of the final workout, we finished the weekend in 4th place overall. Meaning we could have skipped the final workout all together and still finished in 4th. If we optimized our strategy on the final workout, maybe we would have finished on the podium, maybe not. Doesn't really matter because our team had no expectations coming into the weekend and we had a lot of fun, because there was no pressure on us to perform to a certain level. The event was run well, I thought the workouts were interesting, and they did a pretty good job of identifying most weaknesses amongst the teams. I expect this will be my last CrossFit competition for a long time, but this weekend reminded me of why I train (because it's fun), and why I will continue to train through grad school, even if it's not for competitive purposes.

Mid Atlantic Affiliate Challenge Day 1

Two day competition this weekend, teams of four, two male, two female. 

WOD 1

In 6:00

1 male and 1 female establish 1RM snatch

In 6:00 immediately follownf

1 male and 1 female establish 1RM C&J

I planned on opening with 185 on the snatch, warmup area was such a cluster that I only got to warmup to 155. Hit 175 for my opener to be safe, felt good so I went to 195 next, which I promptly missed three times in a row. Pissed, dropped to 185, hit it, then hit 195. Female hit 135, other teammates hit 295 and 160 C&J, finished in 14th place out of 46ish teams, which was a pleasant surprise, we have a small team (height/weight-wise) and weren't going to win this workout. 

WOD 2

12:00 AMRAP

30 wall balls (20/16)

20 T2B

Three teammates rotate through couplet while one teammate ski ergs. Score is total reps + calories on ski erg. 

Two guys alternated ski erg for 2-3 mins at a time while the resting guy did the couplet with the girls.  Ski erg sucked but we did about as well as we could have on the workout, finished in second place. 

WOD 3

12-9-6

Deadlift 275/185

Burpee over the box 30/24"

Workout starts and ends with short sprint, shuttle sprint in between each set. Each teammate competes workout before next teammate can start, 14:00 time cap. 

Our team finished in 14:04 (last teammate didn't complete 4 reps), we knew it would be tough to finish, only two teams finished under the time cap so we didn't do too bad, finished around 4th. I finished my part in just under 3:30, when I practiced the workout on Weds I finished in basically the same time, except I didn't do any sprinting. 

Finished day one in 4th overall. 

Josh

Check-in

I figure I'm due for a post...here's my current lift numbers after like 6-8 weeks of LPing on a 3x5 scheme:

Squat: 270
Bench: 160
Deadlift (5rm): 370
Press: 115
Plank (3x60s): 25
Chins (2x8): 25

I have been eating fairly sloppy fri-sun, and pretty clean mon-thurs.  Bodyweight ~ 155.

Goal for sets is 2 plate bench, 3 plate squat, 4 plate deadlift.  Interested in trying a Smolov-type program thereafter, maybe for squat or bench.  No specific timeframe.

Sidenote: I've been hitting the speed bag for 5 or 10 minutes here or there.  Once you get the hang of it and can start picking up the pace, it's really fun and satisfying.

2015-04-09 Crossfit CE (MB)

Strength:

Work up to 1RM Clean

175-185-195-205

5x3 Barbell Row (95#)

Metcons:

5 min of Burpees

Score: 55

Cfnyc

Work up to a heavy set of 5 back squat

250

Work up to a heavy set of 3 push press

165

DCF 4/7/15

Continuing team competition prep

 

6:00 AMRAP - 2 person team

30 wall balls

20 t2b

 

3 and change I think, first round took 1:30

 

15:00 OTM

Min 1: :30 row

Min 2: 3 burpee muscle ups

Min 3: 10 thrusters (95#) + 10 c2b

Cut thrusters and c2b to 8 and 8 after first round

 

50m prowler push alternating with partner

5x70lb

2x45

2x25

5xUnweighted

DCF 4/6/15

Got a team competition coming up this weekend where I will do either a 1RM snatch or 1RM C&J so I worked up to something heavy on both. Power snatched b/c I didn't feel like mobilizing enough to do squat snatches, no shoulder pain though, which is nice.

Power Snatch 50kg, 70, 80, 85 (187lb)

C&J 70kg, 90, 100, 110, 110 (242lb)

Finished with some conjugate work:

8RM GHD barbell on back situp

35lb

21-15-9-6-3

Strict HSPU

Front Squat 195

Burpees

Did this as a partner workout in preparation for this weekend (jk, we just didn't feel like dong it individually) - finished in 10:04, I did most of the front squats (14/21, 15/15, 9/9, 6/6)

4x25 banded good mornings with second band pulling from front

Blue band - these are good, hit the middle back on the extension

2015-04-06 Crossfit CE (MB)

I took 3 weeks off due to finals and spring break. Last week I did Angie and I ran outside twice over the weekend. Trying to settle into a routine in the new quarter.

Strength:

Overhead Squat: 6x4

105-105-125-125-125-125

Deadlift: 5x3

205-205-205-205-205

Pretty easy. Didn't want to be really sore for the rest of the week.

Metcon 1:

15-12-9-6-3

HSPU (did the first 15 strict, then scaled from box)

Box jumps (24")

Time: 5:43

Metcon 2:

3 rounds of:

500m row

Rest 1 min

Times: 1:50,1:47,1:47

Cfnyc

3x3 bench 185#

3x6 single arm row - 65# dumbbell

12 min amrap

6 weight pullups (45#, used 35#)

6 30 in box jump

6 each leg lunge with plate over head(45#)

Did 4+ rounds

DCF 4/4/15

5x 1 high hang clean + 1 pause front squat + 1 split jerk

Worked up to 5 sets at 90kg/198lb

10x 2 squat cleans

Roughly on the minute at 100kg/220lb, missed two cleans, had trouble finding the right positions on my first pull today

DCF 4/2/15 + 4/3/15

DCF 4/2/15

10x2 Anderson Front Squats + Chains

160lb + 50lb in chains

3x15 GHD Med Ball Toss

10lb ball

For Time:

30 C&J 95lb

3 Rounds:

25 C2B Pullups

50 Wall Balls

30 C&J 95lb

23:11

Gym Tan Laundry (GTL) 4/3/15

Went to the work gym, mostly so I could use the pec deck, nice change of pace to do mindless bodybuilding

Flat DB Bench (no lockout) 6x8-10

60lbx10, 65x10, 65x8, 60x8, 55x8

Incline DB Tate Press 5x12-15

25lbx15, 30x12, 25x12, 25x12, 25x12

Pec Deck w/ Pause 6x15-20

70lbx20, 55x15, 40x20, 30x20, 35x20, 40x17

Incline DB Press 4x10-12

35lbx12

Standing Cable Crunch 3x50

25lb, 20, 20

25:00 Row

5,100+ meters

Cfnyc

Work up to heavy 5 rep front squat

215x4

Work up to heavy 5 rep strict press

115x5 120x4

2015 CrossFit Games Open Recap

My results from 2015 Open:

 

296th place in the Mid Atlantic (3,072 total points)

 

Regional ranking for each workout:

15.1 - 248th

15.1A - 895th

15.2 - 265th

15.3 - 568th

15.4 - 144th

15.5 - 952nd

 

I think 15.1A was a bit of an anomaly because significantly more people participated in 15.1 and 15.1A than any other workout, because 15.1A was a 1RM C&J. I was surprised at how well I placed on 15.4, I didn't think I did significantly better than any other week. 15.5 was bad, and was kind of surprising cause I'm generally pretty good at thrusters (15.5 was thrusters and rowing), maybe I'll blame it on getting sick. 14.5 was thrusters and burpees, where I placed 301st and I don't think I got 651 places worse on a thruster cardio workout in the last year.

 

My 2015 Open results are as follows:

 

288th place (2,203 total points)

14.1 - 433rd

14.2 - 280th

14.3 - 222nd

14.4 - 967th

14.5 - 301st

 

 

DCF 4/1/2015

 

Cleans: 3x (3x75%, 2x80%, 1x85%)

Went 205lb, 215, 225

 

5x5 High Hang Clean Pull Shrugs 120% (315lb)

Finished with set of 10 then 20 at 315, all sets with straps, traps feel nice today

 

1 Mile Sled Drag + 75lb

DCF 3/31/15

1RM Straight Bar Box Squat

335lb to 12" box + 15lb plate (failed 350lb)

 

50 min AMRAP

7 HSPU

7 Thrusters 135

7 Knees to Elbow

7 Deadlifts 245

7 Burpees

7 Kb swings 70

7 Pullups

 

9 rounds + 3 burpees - this is a version of the hero WOD The Seven, which is 7 rounds for time, finished my 7th round at 35:21, PR time is 32:09 on June 3, 2013.