CCF 10/30/15

Build up to a heavy jerk:

Worked up to 245, felt surprisingly ok, probably could have hit 255+ today, which would be ~10lb off my lifetime PR

5-4-3-2-1

Muscle ups

25-20-15-10-5

Wallballs

5:11

Swimming 10/29/15

Adapted from Invictus Recovery Swim WOD

Warmup/Drills

4x25m swim

10s rest

4x25m kick only on back

10s rest

4x25m catch up (one arm always extended in front)

The Meat

200m

20s rest

100m

20s rest

50m

(This was supposed to be three rounds with burpees, pull-ups, and v-ups sprinkled in, lol)

Cool Down

2x50m arms only

20s rest

2x50m kick only

20s rest

2x50m swim

20s rest

800m total including warm up and cool down

MIT 10/28/15

5x5 HBBS at 255lb

5x15 GHR 10lb

5x15 DB bench press with no lockout 55lb

5x15 GHD sit-up

5x15 Pec fly machine 

Swimming 10/27/15

Adapted from Invictus active recovery swim WOD from 10/15/15

Warm up/Drills

4x25m finger tip drag (drag fingertips on surface of water during recovery to promote high elbows)

10s rest

4x25m 1/2 length closed fist, 1/2 length spread fingers (helps you feel water with hand when going from fist to spread, also swimming with closed fists feels like you're going to drown)

10s rest

4x25m arm extension (keep one arm always extended in front, bring second arm from recovery to full extension in front before pulling with first arm)

10s rest

The Meat

3x200m

90s rest

Finisher

25m swim

25m arms only

25m legs only

25m arms only

25m swim

--

Josh Chen

CCF 10/26/15

7x2 C&J 

145lb-175-195-215-225-225-225

10-8-6-4-2

Hang squat clean 155#

Burpee over bar

3:55

Swimming 10/25/15

Spent the weekend in Montreal eating poutine and not working out - sufficient motivation to clean my diet up this week.

Swam 1,000 yards (40x25yards) plus a few sprints at the end, 30 mins total:

3-3-4-4-3-3 laps with 5 sec rest for every lap, bit of an improvement from where I started probably over a month ago with 1-2-3-4-4-3-2-1 laps with 10 sec rest for every lap

Then 25 yard sprints very 45 secs for about 5 mins

CCF 10/21/15

AMRAP:

30 DU

20 Wallballs

15 Burpee box jumps 

25 C2B

15 Burpee box jumps

20 Wallballs

30 DU

Did five individual AMRAPs, using the above rep scheme, of differing time domains with 2:00 rest between each AMRAP. Start from the top of the workout for each new AMRAP.

1. 2:00

2. 4:00

3. 6:00

4. 8:00

5. 2:00

514 total reps

AMRAP 1: through 7 burpee box jumps

AMRAP 2: through 5 burpee box jumps (second set of burpee box jumps)

AMRAP 3: through 5 wallballs (second set of wall balls)

AMRAP 4: through 1 round + 10 wall balls

AMRAP 5: through 8 burpee box jumps

--

Josh Chen

CCF Open Gym 10/18/15

Linda:

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

Deadlift 1.5x bw (240#)

Bench press 1x bw (160#)

Power clean .75x bw (125#)

19:17 - off of 160#, bench press was weak, everything else was pedestrian, finished sub 19 in December 2014

CCF 10/16/15

First CrossFit workout since Sun, feels good to sweat again.

"When Helen Met Grace"

3 rounds:

10 C&J 135#

400m run

21 kb swings 53#

12 pullups

13:41

MIT 10/15/15

Making up for lost time earlier this week. 

AM:

1. 5x3 pause front squat 225# x 3 sec

2A. 5x5 push press 135#

2B. 5 pull ups

3A. 5x15 seated straight bar scap-retracted front raise

3B. 5x15 heavy standing cable crunch

4A. 3x15 single arm scap cable row

4B. 3x15 cable side bends

PM

25 min swim:

1-2-3-4-4-3-2-1 laps w/ ~10 sec rest per lap

Then 25 yard sprints (one length of the pool) every 45 seconds for roughly 8-10 mins

Swimming 10/13/15

Swam for 30 mins. Didn't pay attention to lap count because I was rehearsing a presentation I had to give while I was swimming.

CCF Open Gym 10/11/15

10 OTM

Even: 7 heel elevated ring rows

Odd: 5 bench press 155#

Then did a WOD from the DCF competition class:

18:00 AMRAP 

6 power cleans 185#

12 T2B

9 wall balls 12' target

7 rounds + 1 rep

Cfnyc

Tgu worked up to 28kg

3rounds

3 min amrap:

5 squat clean thruster 115

5 c2b pull-ups

Rest 3 min

2+6, 2+5, 2

CCF 10/7/15

15 mins of skill work with HS walks, hollow holds, and pistols. 

Cindy

20:00 AMRAP

5 pull ups

10 push ups

15 squats

30 rounds + 7 reps (4 round PR) (155 pull-ups, 302 push ups, 450 squats - safe to say I'm gonna be sore AF for the next few days.)

Previous PR (and I think the last time I did this) was 26 rounds + 7 reps in August 2012 (http://paintrainlog.blogspot.com/2012/08/crossfit-huntsville-round-2.html?m=1), good to know I haven't completely peaked yet. 

CCF 10/5/15

4x8 HBBS ~65-75%

225# off of ~335#

10:00 AMRAP 

10 Russian kbs 70#

10 goblet squats 70#

10 HR push ups 

7 + 25

CCF Open Gym 10/4/15

Adapted from Invictus Fitness programming, not sure what day. 

4 rounds:

4-6 deadlifts 20X1 (275#)

6-8 single arm DB press (40#)

10 GHR

3 rounds for time:

20 cal row

20 Russian kbs (70#)

10 strict HSPU

20 wall balls 

Clock got reset in the middle of the workout, guessing around 11-12 mins total. 

CCF Competition Class 10/3/15

"Hammer"

5 rounds for time, 90s rest between rounds

5 power cleans 135#

10 front squats 135#

5 jerks 135#

20 pullups

14:15 - rounds between 1:18 and 1:51 barbell part unbroken except last round, pullups in 1, 2, 2, 4, and 1 set

Cfnyc

5 rounds

500m row

5 Lpullups 

5 kneeling kb strict press + wood chop per arm (20kg)

Rest 1:1

Tad under 4 min per round

Guys were finishing in 3:15 . I was rowing 145. Suspect they were half assing one of the other parts :)

Contrast shower after (aka running to the subway in hurricane Joaquin)

Swimming 10/2/15

Regular 1-2-3-4-4-3-2-1 lap scheme for two rounds (1,000 yards total), finished with additional 150 yards of sprints. Pool is 25 yards long. 

2015-10-02 CFCE (MB)

Strength
Floor Press (10x1)
185-185-185-205-185-185-185-185-185-185

Bent Row (3x5)
75-85-95

Metcon
5 rounds of 3min on/1min off of:
3 Shoulder-to-Overhead 135# (scaled to 95#)
6 HR Push-ups
9 Back Squats 135# (scaled to 95#)

Rounds: 11

Swimming 10/1/15

1,000 yards

laps: two rounds of 1-2-3-4-4-3-2-1

10s rest per lap

Cfnyc

10rm back squat 205. Probably should have gone with 215.

Amrap

4 min row for cal

3 min heavy wallball (used 30)

2 min burpee 

1 min sit-ups

72/32/28/30