2015-11-30 CFCE (MB)

Still haven't been going consistently, so keeping things light.

Strength:
10x3 Back Squat
worked up to 205 and stayed there

3x5 Hang Snatch
95-95-95 really light

Metcon:
6min calorie row

score: 108

CCF Open Gym 11/29/15

Holleyman

30 rounds

5 wall balls

3 HSPU

1 power clean 155#

22:49 - wall balls + HSPU smoked the shoulders

CCF 11/26/15

Falkel

25:00 AMRAP 

8 HSPU

8 box jumps 30"

1 rope climb

14 rounds + 16 reps

Did this a few months ago and I got 15 rounds (one more rope climb than today). Did the HSPU unbroken again, except one set where I lost my balance and fell off the wall. Calves and hamstrings are still shot so I stepped down off of every box jump, which, turns out, didn't slow me down that much. 

CCF Open Gym 11/25/15

Did Invictus competition programming today with my friend Brian, who's strong AF, cause I didn't want to do the group class programming. Hamstrings and calves are still super tight from playing hockey so catching things in the bottom of the squat is uncomfortable

A.
Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean @ 60-70%

185-195-215 off of 260

Followed by…

Every 2 minutes, for 16 minutes (8 sets):
Clean
*Sets 1-5 = 2 reps @ 70-90%

215-215-225-225-225
*Sets 6-8 = 1 rep @ 90-95%

235-245-255

B.
Three sets of:
Clean Pulls x 2 reps @ 105%
Rest as needed

3x2 at 275

C.
Every minute, on the minute, for 20 minutes:
Front Squat x 1 rep @ 80-85%

Started at 225, finished with 5+ sets at 275, would have liked to go higher but tight-ass spot behind my knees forced me to slow down the descent 

D.
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Front Squats (185/135 lbs – from the floor)

Decided we squatted enough for one day so we made up the following:

14:00 AMRAP

1 strict press 135#

1 push press 135#

1 push press 135#

5 strict pull ups

5 cal assault bike

11 rounds + 2 cal

CCF Open Gym 11/22/115

5x8 seated good morning

95#-125-125-125-125

5x8 ghd snatch grip back extension + row

95#-115-115-115-115

6 rounds:

90s AMRAP

250m row buy-in

HSPU

60s rest

12 HSPU in round three, 13 in all other rounds

CCF 11/21/15

First workout since Mon cause I tweaked something in my left knee while playing hockey on Mon night. I've had a hard time putting pressure on it and doing things like walking down stairs and running. I swam on Tues but cut it shorter than most swim workouts cause kicking was bothering my knee too. I've continued to skate this week, played two more times since Mon, which may or may not be a good idea, but my knee doesn't bother me while skating. It's also gotten better since Mon without my having done anything to rehabilitate it, so maybe my knees and joints are just adjusting to the stresses resulting from spending a lot of time on the ice after basically never having skated in my life before. 

6:00 AMRAP

8 clusters 115#

16 push-ups

4 + 2

4:00 rest

6:00 AMRAP

8 thrusters 135#

8 t2b

4 + 0

4:00 rest

4 rounds for time:

16 wall balls

8 c2b

3:17

2015-11-19 CFCE (MB)

Staying scaled for awhile.

Strength
20minutes to get to a heavy Split Jerk
I did Push Jerk instead -- just did a shitload of reps at around 95#

Metcon
For time:
500m row
50 WBs 20# (scaled to 14#)
400m row
40 KBS 53# (scaled to 25#)
300m row
30 WBs
200m row
20 KBS

Time: 13:18

CCF 11/17/15

Kicked off the day with the 7:30 AM class

HBBS

1x5 @ 65%

1x5 @ 70%

1x5 @ 75%

1x5 @ 80%

1x5+ @ 85%

Did 280# for my 85% set, got 10 reps (probably can go off of about 350 for my 1RM next time)

9:00 AMRAP

10 hang cleans 135#

12 HSPU

10 T2B

4 + 6

Finished the night with an hour long hockey game at 10:00 PM, so much fun and a great workout

2015-11-16 CFCE (MB)

First day back since I injured my back ~5-6 weeks ago. Scaled everything.

Strength: Cleans - 20min to find 1RM
I did a bunch of reps at 85 to test out my back. Felt fine.

Max Effort HSPUs: 9

Metcon:
8min AMRAP:
10 box jumps (24")
15 walls balls (scaled to 14#)

score: 5+10

CCF 11/14/15

7x1 Snatch - only went up to 135#, shoulders weren't warm enough to move any real weight

12:00 AMRAP

10 OHS 135#

15 KBS 70#

10 Burpees over the Bar

3 rounds + 7 squats - subbed 155# front squats for OHS

3 min rest, then:

10:00 EMOM

Even: 5 strict HSPU

Odd: 10 strict pull ups

CCF 11/13/15

Turned out to be a light day, which is fine, cause I'm playing ice hockey later today. 

5x5 HBBS 70% (225#)

4 rounds

2 leg-less rope climbs

15 wall balls

25 double unders

5:38

CCF 11/11/15

7x2 Push Jerk + Split Jerk

Up to 245# which felt surprisingly good, maybe something to do with working out at 4:30pm instead of 7:30am

3 rounds:

250m row

5 bar muscle ups

10 strict HSPU

7:28

Finished with some core work:

1:00 plank center, right, left (elbows)

:45 plank center, right, left

:30 plank center, right, left

CCF Open Gym 11/8/15

6 rounds:

6 cleans 225#

6 deficit hspu 6" (2x 45# plates per side + abmat in middle)

6 bar muscle ups

19:12 - tough workout, thought I'd be able to do a lot of power cleans, by the end of the second round I was doing squat cleans, hspu were challenging, had to break them up a few times

CCF 11/7/15

5x3 HBBS 2 sec pause in bottom

225-245-255-275-ran out of time for fifth set, would have done 275 again

22:00 AMRAP

2 rope climbs

200m run

10 hang cleans 155#

20 wall balls

5 rounds + 7 cleans

Swimming 11/4/15

Adapted from Invictus Recovery Swim WOD

Warmup:

100m finger drag

20s rest

100m catch up stroke

4x25m sprint at 100%

20s rest

The Meat:

Every 3:00 for 6 rounds

100m swim 

Extended last round to 200m to get to 1,000m total on the day

100m (four lengths of the pool) sets are getting easier, which is good, might throw in flip turns soon

CCF 11/2/15

7x2 snatch

Up to 165#, which felt solid, third pull felt good today

4 rounds:

12 front rack lunges (6 per side) 155#

12 Russian kbs 70#

12 ring dips

5:27

CCF Open Gym 11/1/15

10 rounds:

5 squat cleans 70% (185#)

5 reps of (1 burpee + 2 T2B)

23:00