0730 CCF 7/31/15

Gymanstics Circuit

A. Max unbroken bar muscle ups

5-6-5

B. 20 pistols (10 per side)

C. 16 dead bugs (lying on your back in a hollow body position with a light-ish medball, hold the ball with your right knee and left hand while extending your left leg and right hand, alternate fro 16 reps)

5 rounds for time:

10 front squats 115#

8 shoulder to overhead 115#

10 burpees

8:29

2015-07-30 CFCE (MB)

Started with some scapular mobility and isometric holds. 

Strength

7x3 Floor Press

135-165-165-165-165-165

Metcon

12min AMRAP:

100m sprint

AMRAP UB pull-ups

Score: 54 pull-ups

Didn't use a band, so I consider that a win. 

Cfnyc

1 1/4 front squat 5x2 

165#

3 rft

15 hpc 135#

12 pull-ups

7:45

0700 CCF 7/30/15

First 0700 class ever, I think. Slept like crap, lower back is tender after cleans two days ago for some reason, but glad I got the workout done in the morning because it's only going to get hotter later in the day.

Backsquat AMRAP (but not to failure) at 80%

8x255lb with belt, probably had two more reps in the tank. Guessing my 1RM is 330 right now, 80% would have been around 265 but didn't want to push it with my back bothering me

7:00 AMRAP

10 T2B

15 Wallballs 20#

5 + 11 - four rounds of T2B unbroken, then 8-2, 7-3, and something like 6-1-1-1-1. Wall balls unbroken except for last full round, where I did 10-5

Rest 2:00

2:00 AMRAP

Double unders

115 reps

1200 CCF 7/28/15

Worked out at 1200 today and yesterday, gonna gradually start going to earlier classes with the expectation that I'll be working out at 0600 some days during the semester. 

1RM C&J

Hit 240, missed jerk on 250 twice. A ways from my 1RM clean at 270 this spring. 

12:00 AMRAP

12 front rack lunges (6 per side) 135#

12 C2B pull-ups

12 push-ups 

6 + 22

Played touch rugby for an hour at 7pm. 

Cfnyc

Haven't been working out too much, and I've been lazy about posting. Feel like puking (finished workout out 10 mins ago) so I figured this was a good one to come back with

10 min amrap

21 hand release push-up

15 American kbs (32kg)

9 toes to bar

Rest 5 mins

10 min amrap

21 wall all (25)

15 box jump (24)

9 sit-ups

3+5 ; 4+1

2015-07-27 CFCE (MB)

First day back after a week in Glacier.

Strength
1. 8 sets of 2 Clean Pulls + 1 Hang Clean
95-115-135-135-155-165-165-165

2. 5x5 Box Squats
135-165-195-205-215

Metcon
60 reps - 45 reps - 30 reps of:
Calorie row
WBs (20#)
DUs (scaled to singles)

This kicked my butt.
Time: 22:23

CCF 7/27/15

4x8 Bench Press

Got up to a 185lb, last few reps were a struggle, and my spotter had his hands on the bar, so they don't actually count

3 rounds for time:

3 rope climbs (rx+ legless)

50 double unders

200m run

8:31 rx+

2015-07-16 CFCE (MB)

Went to CFCE with JC today.

Strength
6x3 Tempo Front Squat (1-3-2-0)
135-135-135-145-145-145

5x5 Weighted Push-ups
45-35-35-35-35

Metcon
For time:
20 WBs (20#)
20 Unilateral KB OHS 53# (scaled to 44#)
200m run
20 Unilateral KB OHS 53# (scaled to 44#)

200m run

20 WBs (20#)

Time: 5:17

Park Workout 7/15/15

With a continuously running clock:

For time:

110m run

20 kb swings 53#

110m run

20 box jumps ~24"

110m run

20 burpees

110m run

20 goblet squats 53#

110m run

20 lunges per side

110m run

Repeat at 20 minutes (8:30, ~8:10)

2015-07-14 Track Club (MB)

Went to Track Club today with JC.

4 RFT:
1. 1000m run
2. rest half the time you ran

my times were something like: 5:20 (warmup), 4:08, 4:00ish, 4:41

not consistent at all.

CCF 7/13/15

Deadlift 1x5

135lb-185-225-275-315-365-405 - ties my 1x5 deadlift from a few months ago in Thailand, happy to hit this since I haven't done much heavy lifting since April

8:00 AMRAP

30 double unders

10 pull ups

9 + 13 - forearms were destroyed afterwards, still pretty tight

2015-07-13 CFCE (MB)

Strength
Deadlifts - worked up to 4 sets of 2
225-275-275-305

Push Press - 4x4 (no rest)
95-125-125-135

Metcon
4 RFT:
100m run
75 DUs (scaled to 150 SUs)
50 air squats

time: 14:58

2015-07-12 Running (MB)

Ran 3.15mi at 8:45 min/mi pace

CCF Competition Class 7/11/15

1 high hang clean + 1 mid hang clean + 1 split jerk

135lb-165-185-195-205, in another life I would have liked to get up to 225+, but 205 was quite challenging, one guy hit 255 lol

For time:

800m run

20 HSPU

20 Front squats 135#

20 Burpees

200m run

15 HSPU

15 Front squats 135#

15 Burpees

200m run

10 HSPU

10 Front Squats 135#

10 Burpees

200m run

5 HSPU

5 Front Squats 135#

5 Burpees

18:36 - there was a guy who smoked me on the metcons the last two days in later classes, but I finally beat him today, mostly because his HSPU were really slow

CCF 7/10/15

4x12 (6 per side) back rack backwards lunges

4x185lb - harder than I was expecting

3 rounds for time:

250m row

3 wall walks

30 double unders

6:05

2015-07-10 CFCE (MB)

Strength:
6x3 Unilateral KB press
35-44-44-53-53-53

Metcon:
Bells
3 RFT:
21 Deadlifts 185# (scaled to 115#)
15 Pull-ups (green band, then green+black)
9 Front Squats 185# (scaled to 115#)

Time: 10:58

Majorly scaled the wod today, but glad I did. Haven't done this much volume in awhile.

2015-07-09 CFCE (MB)

Back in Chicago.

Strength
1. 3x8 Bulgarian Split Squat (35# KB)
2. 7 sets of 3 Position Clean. Worked up to 125#. Pretty light.
3. 2x3 Squats at 205#, 2x3 Squats at 235#

Metcon
3 RFT:
20 OH Lunges 45# (scaled to 25#, but I shouldn't have)
20 box jumps
20 sit-ups

time: 8:32

Commonwealth Crossfit (CCF), Cambridge, MA 7/9/15

I get three free drop in classes at Commonwealth before I have to sign up for a membership, today was my first class.

Warmup:

800m run

5 inverted burpees (candle stick + squat + hand stand hold against wall)

Bridge hold 15-30 seconds

10 burpees

Gymnastics Skills/Strength:

3 rounds

AMRAP strict pullups (17-8-8)

Accumulate 60 seconds in wall facing hand stand hold (1 set-2 sets-3 sets)

Accumulate 30 seconds in L sit hold (L sit hang from pull up bar then hanging knee raise holds for last two sets)

WOD:

21-15-9

Thrusters 115#

Ring dips

400m run after each round

13:18 - thrusters (7-5-5-4; 7-4-4; 5-4), dips (10-5-3-3; 7-3-3-2; 5-2-2), lost a bit of muscle endurance over the last two months, but it was nice to get back into the swing of things

Cfnyc

Yesterday:

3 rounds:

4 min amrap:

6 burpees 

6 wallball (25)

6 toes to bar

4 min rest

4+1, 3+16, 2+17 (wow I suck)

Today

Every 5 mins for 30 mins:

35 double unders

10 tng power snatch (115 was rxd used 95)

10 c2b

First 5 rounds <2:30, last ~3:00, c2b singles by round 4

Track Workout 7/7/15

1.5 mile warmup yog

For time:

400m walking lunges

400m run after every 60 seconds of lunges

28:59 - had about 10m of lunges left before I hit my last 60 second cap, I think I ran 8 total laps

1.5 mile cool down yog

Josh

2015-07-06 CF Steeltown (MB)

Dropped in again.

Warmup:
10min AMRAP
200m run
10 air squats
8 pass through lunges
6 ring rows
4 push-ups

Strength:
5 rounds of:
3 Back Squats (Tempo: 3-3-X-1) (95-145-185-205-185)
1min rest
8 Pull-ups (blue band)
1min rest

then
3 rounds of:
Front Rack Lunges (Tempo: 3-2-X-1) (75#)
1min rest

Metcon:
Partner WOD:
160 calorie row, alternating every 10 calories

KB WOD 7/6/15

500m warmup run

20 min AMRAP, all kb movements w/ 55lb:

20 kb front rack (right) walking lunge

10 kb snatches (right)

200m run

20 kb front rack (left) walking lunge

10 kb snatches (left)

200m run

Completely lost track of my rounds

1 mile cool down run, walk, jog, sprint intervals

2015-07-03 Light Running (MB)

Legs are feeling kind of heavy and sore. I ran 3 miles at 9:45 min/mi pace.

2015-06-02 CF Steeltown (MB)

Dropped into CF Steeltown today in Pittsburgh.

Warm-up:
10min AMRAP
200m run
10 air squats
8 push ups
6 ring rows
4 reverse burpees

Metcon (Partner WOD (3 people)):
22 min AMRAP:
200m run
100 DUs (scaled to 300 SUs)
50 WBs (20#)
25 Burpees

Cashout:
Pull-ups: 5-4-4

JCC 7/1/15

0. 1k row

1. 3RM DB Bench Press

80lb, failed 85

2A. Plate Cheat Press (while standing, start with 2 or 3 steel plates sandwiches between palms, press plates out from chest to full arm extension) 4x20 

2x5lb, 2x5 + 1x2.5, 3x5, 3x5

2B. Reverse Fly Machine 4x15 (2 sets on seated row machine cause someone was on the reverse fly machine)

3A. DB Tate Press 4x15

20lb DBs

3B. Pec Fly Machine 4x15

4. 12RM Standing Cable Crunch Machine

70, 80, 90 (not sure what the unit of measurement was, some sort of plate pulley system)

5. Oblique Twist Machine 2x30

6. 6k row (~28:00)

7. 10 min steam room

Josh