Cfnyc

1 push press

1 strict pull-up

3 push press

3 strict pull-up

Max effort push press

Max effort pull-up

5 rounds, rest 90 sec between rounds

Did 3 rounds rx at 135, 2 rounds at 125

7,10 -135

7,5 -135

4,5 -135

6,5 -125

7,5 -125

Home WOD 6/30/15

~600m warm up run then came up with the following. I call this Kettle's Bells:

55lb kb

20 kb snatches/side

30 kb thrusters/side

40 kb swings (American)

50 kb goblet squats

14:58

Followed by about 45 mins of yard work for my mom. Then ran intervals for a mile, combination of short sprints (~25-50m), jogging, and walking. 

Josh

Cfnyc

Work up to heavy 3 rep fs

Worked to 230 (ugly -- do 225 time)

3 sets of 2-3 drop snatch

Up to 85#

3 sets of 1 snatch balance plus 1 ohs

Up to 125#

2015-06-29 Light Lifting (MB)

Haven't lifted or done crossfit for 3 weeks or so. Decided to do some light lifting today.

3 sets of 5 of the following:
Squat: 185
Press: 95
Deadlift: 225

Track Workout 6/29/15

1.5 mile warm up run

MB's sprint workout

12 rounds of 200m sprints on 2 minute intervals

Rounds ranged from :33 to :44, ran all sprints with a rugby ball starting on the ground 10 feet in front of me or in my hands, beginning in various starting positions (lying face down, face down facing backwards, face up, etc.)

2015-06-28 Running (MB)

Thursday: 3.5 mi at 9 min/mi pace
Today: 4.0 mi at 9 min/mi pace

JCC 6/28/15

3 rounds

10 strict pull ups

10 squats

10 dips

10 standing cable crunches

Sets of 5 RDLs (no chalk, no bumper plates, grip ended up being the limiting factor)

135lb-185-225-275-225-185-135

3x10 DB rows

70lb-80-90

3x20 per side standing cable side bends

WOD inspired by ad's from the other day:

100 cal row

80 walking lunge

60 burpees

40 DB ground to overhead (30lb DBs)

20 situps

~20:00

Finisher

4x25 seated hamstring curls + 5 min in steam room

Cfnyc

Been inconsistent in posting. 

Yesterday

5-5-5-5-5 strict press

95-115-115-115-115

3-3-3-3-3 push press

135-155-155-155-155

1-1-1-1-1

135 across, ran out of steam, worked on technique

Today

100 cal row

80 walking lunge

60 burpee to plate (no clap)

40 plate ground to overheard (45#)

20 toes to bar

17:01

Cycling 6/24/15

35 mile bike ride with pops, who did 25. Running on fumes at the end, even though it was mostly flat. I think I was dehydrated or I'm getting sick or both. 

Josh

JCC 6/23/15

Went to the JCC (#represent) today in CT, one squat rack (#weak), one barbell for the bench, a lot of treadmills and elliptically. 

Warm up:

3x

10 strict pull ups

15 squats

10 dips

15 back extensions

15 standing crunches w/ cable machine

1. 9x3 bench press at 135lb, 3x wide grip, 3, middle, 3x narrow

2. 4x10-15 db bench press without lockout

45lbx15, 45x15, 45x12, 40x10

3. 4x10 barbell JM press, 45lb

4. 4x10 seated close grip cable row

5A. 3x30 hanging knee raises (10 middle, 10 right, 10 left)

5B. 3x10 pec fly  machine

6. 20 mins

:40 on :20 off row (~165 meters, 1:56-2:00 pace)

7. 100 tricep extensions with cable machine (30-20-10-20-10-20 with decreasing weight)

Josh

2015-06-23 Running (MB)

My crossfit waned towards the end of my last quarter. For the last two weeks, I've done three 3 mi runs, then I completed the 36 mile Rachel Carson Hike.

Today I ran 3 miles with my sister at a 9:30 min/mi pace.

Hoping to hit up a local crossfit gym a few times while I'm home in Philly.

Cfnyc

5x2 front squat 205

10 rounds:

1 min row for meters

2 mins rest

All rounds ~300-305, until last round (280)

Cfnyc

Work to heavy Turkish getup: 32kg both sides

7 rft

25 double unders

7 burpees

4:55

cfnyc

3rm front squat: 230# (pr, not pretty 3rd rep)

1 jerk dip + 1 pause jerk + 1 jerk: worked up to 135#

ec: 3x10 kipping toes to bar

Cfnyc

Saturday:

Open gym:

Front squats from Thursday: 5x2 @ 195

Snatch complex:  3 muscle snatch, 3 btn snatch grip push press, 3 snatch balance (65,75,85,95)

Then today's wod:

Bar MUscle up practice: did a bunch of singles, coach said I'm doing them almost strict and need to work on Kip.

3x4 push press @ 75/80 pct 1rm

165,155,155 (155 is 80 pct)

5 rounds for time (can't put bells down)

6 double kb Russian swing

6 double kb front squat

6 farmer carry grip lunge (3 per leg)

Rx was 24, did 1 round at 24 then dropped to 20, 5:40

Gili Air Activities 6/13/15

Leisurely sunrise stand up paddle board tour (1 hour)

Stand up paddle board yoga (1 hour)

Individual stand up paddle boarding (2 hours)

Josh

Cfnyc

30 hspu (4 min cap)

40 pull-ups (4 min cap)

50 American kbs (24kg)

60 sit-ups

70 burpees

Did 17 kipping hspu to 1 abmat in 4 minutes. Did all 40 pull-ups in 4 mins.

Total time 20:50.

Brought sister along, she made it through 65 burpees in the 25 min cap (with assorted scaling for other parts). Her first week of crossfit after a year off so glad to see her getting back into it.

H2O Yoga (Gili Air, Indonesia)

Spent most of today traveling from Bali to a tiny island called Gili Air so I wanted to sweat a little once I got here. Took a 90 minute Hatha/Vinyasa class, which accomplished my goal. More intensive than the class I took yesterday in Bali, not as intensive as the vinyasa (flow) classes I've taken in DC in the past, though I don't think it was supposed to be because Hatha emphasizes holding poses more than moving through a bunch of different poses. 

Included some map screen shots to give you an idea of where I am. 

Josh

Last Week's Activity (Singapore + Jakarta)

Thursday 6/4/15

Ran around Singapore for 55 mins, ~6 miles

Saturday 6/6/15

Partner WOD in Jakarta:

4 rounds

30 push press 95#

30 wall balls

30 box jumps 24"

Partners alternate movements. "Resting" partner runs one lap around compound ~300m. 

Sunday 6/7/15

12 mile volcano hike outside Jakarta. 6 miles, 1,700m in elevation gain, 4 hours on the way up. 3.5 hours on the way down. 

Tuesday 6/9/15

1 hour yoga class in Bali, which was more of a stretching class than yoga. To be fair the class was called "Tight Guys Yoga." Figured I should start slow since I haven't done yoga in over a year, maybe longer. Should have taken a real class, enjoyed it nonetheless, would like to do yoga more regularly. 

Then got a 90 min full body massage that cost $17 including tip...

2015-06-08 CFCE (MB)

Deload week at CFCE. Which is good, because my knee has been acting up.

8 pull-ups for June 8th

Strength
5x2 Turkish Get-ups (35#) pretty easy

3 position snatch (power, hang, full) (kept it light)
65-75-85-95-105-105

Split Jerk (4x5)
95-95-105-105

Metcon
8min AMRAP:
50 double unders (scaled to 100 singles)
20 unbroken wall balls (20#)

score: 4 rounds + 55

2015-06-05 CFCE (MB)

Been really sore since Monday.

Warm-up: 5 Pull-ups for June 5th

Strength
1x6 Push-Press
95
6x3 Push-Press
115-115-125-125-125-125

Back Squat (1 1/4) 4x5
135-135-135-135-135 (had some knee pain)

Metcon
6 RFT:
400m run
21 KB swings (44#)
Even rounds: 21 air squats
Odd rounds: 21 wall balls (20#)

Time: 27:04

Cfnyc

Partner "Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5 bw 

Push press 1 bw

Squat clean 0.75 bw

Bw was 170

Did 245, 155, 135 (1.44, 0.91, 0.79)

26+ mins

Partner was totally slowing down for me. My low back was fried. Can't imagine doing all the reps.

Cfnyc

5x2 front squat 185

Hang power snatch

Hang snatch

Power snatch

Snatch

Worked up to 95

Singapore Run 6/3/15

Ran for 48 mins today around Singapore, probably a little over 5 miles. Great city to run around, lots of interesting architecture. Hot (95°) but not as bad as Thailand. 

Josh

Cfnyc

A. Pistol practice

B.

9 min amrap

Burpee box jump overs

92 reps (good scores in the 100-105 zone)

2015-06-01 CFCE (MB)

Happy June. Almost 1/2 through the year.

Strength
1. Baseline
ME Pull-ups: 8
2. Work up to a 1RM Back Squat
225-245-255-295-300

Didn't have time to keep going. The last one was pretty slow. It's a shame to think that I hit 3 sets of 5 at 300 about a year ago.

Metcon
For time:
50 Wall-balls (20#)
230m run
15 C&J 135# (scaled to 95#)
400m run
15 C&J (95#)
230m run
50 Wall-balls

Time: 14:52

Cashout: 100 sit-ups

Koh Tao Crossfit 6/1/15 Continued

Apparently none of my text made it into the last post. 

Inspired by poov's front squat work:

3RM front squat

275x (failed third rep) - a little ways off 3x300 that I hit this spring

Then 3x3 at 245

Did the group class metcon, which was a mashup of two hero WODs, neither of which I recognized. 

800m run

3 rounds

4 muscle ups

8 strict hspu

16 kb swings 24kg

800m run

3 rounds

15 pull-ups

30 push ups

45 squats

800m run

38:24 - 95° outside/feels like 110°, running here is terrible, when I finished my shorts were completely soaked, like I just walked out of a pool. 

Finished with some accessory work:

3x15 kb side bends 32kg

Superset

4x25 banded rows

4x25 standing banded crunches

Josh

Koh Tao Crossfit 6/1/15