Cfnyc

Jackie 8:58

Cfnyc

Yesterday:

Floor press: work up to heavy set of 3.

Worked to 185

17 min amrap

40 burpees to target

30 snatches 75

30 burpees

30 snatches 135

...

Scales second round to 95, and got through 116 total reps

2015-12-25 Home Workout (MB)

Run 2 miles, then

5 rounds of:

20 air squats 

10 push-ups 

CCF Open Gym 12/26/15

10 OTM
2 clusters 185#
2 box jumps 30"

---

10-9-8-...-3-2-1
Back squats from ground 155#

2-4-6-...-16-18-20
Pull-ups

12:21 - last few sets of pull-ups got ugly

---

1:00 middle plank
1:00 side plank
1:00 side plank
:45 middle
:45 side
:45 side
:30 middle
:30 middle
:30 middle

12/25/15 Bike Ride

24 miles, cause it's 65° outside.

Upper Cape Crossfit

Dropped into a box in Cape Cod with my boy Ken

Partner wod for time and reps:

Each partner rows
500m-400-300-200-100
While partner A is rowing, partner B accumulates kbs (53#), when partner A completes 500m row, partner B rows 500m while partner A accumulates kbs

13:35/250 kbs

Cfnyc

30 hspu 

40 pull-ups

50 akbs

60 sit-ups

70 burpees

As usually gave myself a 3 min cap on the hspu. Did 10 to 1 abmat.

Total time 19min

CCF 12/22/15

12 days of Christmas wod (go through reps like the song: 1, 2-1, 3-2-1, etc)

1 wall walk
2 cleans 135
3 front squats 135
4 push-ups
5 box jumps 24"
6 burpees
7 HSPU
8 ring dips
9 t2b
10 front rack lunges 135 (5 per side)
11 wall balls
12 shoulder to overhead 135

26:24 - my boy Ken beat me by 35 seconds


- Rest 2 hours -

1 hour of 3 on 3 hockey

I think I burned a million calories today

CCF 12/21/15

2rm bench press
215, failed 225

4x500m row, ~2:30 rest
All sets between 1:44-1:46

2015-12-21 CF R5 (MB)

Strength:

One-armed suitcase deadlift (3 reps)

Worked up to 115. Pretty strange.

Metcon:

For time:

10,9,8,7,6,5,4,3,2,1 Back Squat 155# (scaled to 135#)

2,4,6,8,10,12,14,16,18,20 pull ups (scaled to ring rows half way through)

Time: 17:46

Pull-ups killed me.

2015-12-17 Crossfit R5 (and 2015-12-14 Crossfit 1812)

Today in Philly:

Strength:

Hang Power Snatch 12x2 (EMOM)

Worked up to 115. Felt pretty easy but my back still feels weird so I'm being careful.

Metcon:

4 rounds:

1000m assault bike

10 over the bar butlers

10 SDHP 75# (scaled to 65)

10 Thrusters 75# (scaled to 65)

Rest 1min

Time: 17:42

Monday in Pittsburgh:

Strength 

Work up to heavy set of 5 Back Squats

235#

Metcon:

Minutes 1-3:

5 burpees

5 wall balls (20#)

Minutes 4-6:

6 burpees 

6 WBs

Minutes 7-8:

7 burpees

7 WBs

Continue until you can't finish.

I really sucked and got to the last round of 7s.

CCF 12/17/15

1RM Squat
335 was hard so I stopped there, lol

10:00 AMRAP (10 min version of some 2011 open wod)
5 cleans 145#
10 t2b
15 wall balls

6 + 6

CCF 12/16/15

Testing Week at CCF

1RM C&J - worked up to 235# and did a bunch of sets there, weight was slightly forward on most of the jerks

For time: 500m row

1:37 - maybe a PR?

Cfnyc

A. Accumulate 2 min in L sit or tuck sit

Did 12 sets of 10 sec paralette tuck sit.

B.

21 min amrap

While partner A rows 250, partner B does burpee box jumps and partner C rests. Then rotate.

7 rounds of 10 bbj

CCF Open Gym

3 rounds: 5 min on, 1 min off

5 c2b
10 alternating pistols (5 per side) 35#
15 t2b
1 leg less rope climb

5 rounds + 1 c2b

Rest ~10:00

Death by assault bike calories
1 cal in first min
2 cals in second min
...
Finished round of 14 cals, died on round of 15

My boy Ken finished round of 17. Insane.

CCF 12/12/15

"8 Crazy Nights"

8 rounds:
8 wall balls
8 burpees over bar
8 front rack lunges (4 per side) 135#
8 t2b
8 push-ups
200m run

24:33 - 55° outside on December 12, life is good.

Cfnyc

Team of 4:

120 box jumps (30pp)

160 am kbs (40pp)

200 wallball (50pp)

240 burpee (60pp)

280 double unders (70pp)

Fun saturday workout.

Cfnyc

15 min amrap

12 front rack lunges 135 (scaled to 95)

10 ties to bar

8 ring dips

Did 5-6 rounds

2015-12-11 CF 1812 (MB)

Warmup:

2 rounds:

100 singles 

10 push-ups 

15 hip extensions 

20 air squats

2 wall walks 

Strength:

15 min of 3 touch and go snatches 

75-95-95-115-115-115-115-115

Metcon

For time

1 round:

15 snatches 155 (scaled 115#)

30 HSPUs (scaled to 35# KB push press)

2 rounds:

10 snatches 95#

10 kb push press 35#

3 rounds:

5 snatches 75#

5 kb push press

Time: 15:29

Cfnyc

Trying to get back on wagon 

Fight gone bad with rkbs 24 instead of sdhp 75.

Wb 20-25

Rkbs 25-35

Bj 18-20

Pp75 18-20

Row 10-12

2015-12-08 CFCE (MB)

Metcon:

10 min EMOM:

3 HSPU (odd)

ME Doubles (even) {scaled to singles}

Strength:

7x3 Push Press

95-95-125-125-125-125-125

5x5 Bent Row

75

Metcon:

3 RFT:

200m run

15 thruster 75# (scaled to 65)

Time: 5:22

CCF 12/7/15

Work up to ~90% split jerk

Got to 205#, didn't feel great, stayed there for a few sets, shoulders are pretty tight after 180 wall balls and burpees yesterday 

4x 2:00 on, 2:00 off

10 kbs 70#

10 burpees over kb

7 rounds + 6 kbs

Brings my burpee tally to 250 over 24 hours. Mos def taking tomorrow off. 

CCF Open Gym 12/6/15

1rm power clean

245#, probably a PR or a tie, 250 was just below parallel

8 OTM

2 power cleans 85%, 205#

4 rounds, every 2 mins

3 clean pulls, 275#

---

20 OTM

10 wall balls

10 burpees

Didn't have any expectation of finishing all 20 rounds, each round took between 55 and 60 seconds. Finished 15 rounds, skipped one round, did 2 more rounds, skipped another round, then did the last round for a total of 18 rounds. My friend, who's a machine, did 18 rounds as well, but rested after rounds of 7 and 14. 

CCF 12/4/15

7x2 back squat, 2 sec pause at bottom

Up to 305

13:00 AMRAP:

1,000m row

20 HR push ups

20 kbs 70#

750m row

20 HR push ups

20 kbs 70#

500m row

20 HR push ups

20 kbs 70#

250m row

20 HR push ups

20 kbs 70#

Through 500m row + 20 push-ups + 2 kbs

2015-12-03 CFCE (MB)

Strength
Front Squats (8x2)
All at 165#

Straight-leg deadlifts (5x5)
all at 115#

Metcon
21-18-15-12-9-6-3
KB swings 53# (scaled to 35#)
Sit-ups

time: 6:55

CCF 12/2/15

Andddd it's December

2x [

7:00 AMRAP

10 STO 115#

10 ring dips

250m row

3:00 rest

7:00 AMRAP

3 wall walks

12 front squats 115#

3:00 rest

]

 

3 rounds + 10

4 rounds + 3

3 rounds + 5

4 rounds + 13

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

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

MIT 9/29/15 + 9/30/15

9/29/15 Swimming

2 rounds:

Laps: 1-2-3-4-4-3-2-1 (1,000 total yards)

10s rest for every lap

9/30/15 Random Lifting

Skipped CF this morning b/c I didn't want to do overhead squats in the metcon and it was raining and I didn't want to ride my bike. Went to school to lift instead.

1A. 3x15 incline db press 40#

1B. 3x15 single arm cable fly

2A. 3x10 DB rolling tricep extension 20#

2B. 3x20 standing cable crunch

3A. 5x3 HBBS, 3 second pause in bottom, 2x225#, 3x245

3B. 3x15 straight-bar cable front raises

4. 2x20 per side, side bends 70#

2015-09-30 CFCE (MB)

Still keeping it light.

Strength
Shoulder Complex (5x1):
1 Strict Press
3 Push Press
5 Thrusters

75-75-85-95-95

Max Effort HSPU (5 sets): 5-5-4-4-4

Metcon
4 rounds for time:
6 Front Rack Lunges 135# (scaled to 95#)
12 HR Push-ups
20cal row
then 1:1 rest

Time: 12:20

Cfnyc

Sunday

Pull-ups and ring dip work to start

Then 3 rft 

15 sto

10 fs 

Rxd was 115, scaled to 105, just over the 5 min time cap ~510

3 sets for quality

5push ups

5 sec plank

10 push-ups 

10 sec plank

15 push-ups

15 sec plank

... To failure

Scaled this to 2 push-up, 5 plank, 4 push-up, 10 plank, 6 push-up ...

Finished 10 push-ups in each of the 3 sets

1 snatch deadlift + 2 snatch pull

Worked up to 165#

CCF 9/28/15

Paleo Challenge Baseline WOD (no I'm not doing the paleo challenge)

For time:

5 muscle ups (this was Rx+, Rx was 10 pullups)

20 burpees

30 russian kbs, 53#

40 wallballs

500m row

40 wallballs

30 russian kbs

20 burpees

5 muscle ups

11:41

2015-09-28 CFCE (MB)

Been out of the game for a few weeks because of my quals. I've also been having some knee pain recently, so I plan to keep things light for a week or two.

My schedule this quarter is a little strange, so I'll be going to more 6am classes.

1. Turkish Get-ups 3x3 (35-35-35)

2. 1 Clean + 1 FS + 1 Jerk (7x1)
95-115-115-125-125-135-135

3. Back Squat (5x3)
135-135-155-175-175

Metcon
Grace (Time):
30 Clean and Jerks 135# (scaled to 95#)

Time: 3:56

CCF Competition Class 9/26/15

1RM Front Squat

135-185-205-225-255-285-315

Could have probably hit 325-330, was gonna be happy with anything around 300 today considering I haven't been doing any consistent strength training. 

4 rounds:

15 HSPU

200m run

15 T2B

12 Front rack lunges (6 per side) 135#

11:58 - Got beat by Beth, the two or three-time regionals athlete by about a minute

Swimming 9/22/15 + MIT 9/23/15

9/22/15 Swimming

1 lap, :15 rest

2 laps, :30 rest

3 laps, :45 rest

4 laps, :60 rest

4 laps, :60 rest

3 laps, :45 rest

2 laps, :30 rest

1 lap

Rested about 2 mins

1 lap, :10 rest

2 laps, :20 rest

3 laps, :30 rest

4 laps, :40 rest

4 laps, :40 rest

3 laps, :30 rest

2 laps, :20 rest

1 lap

Finished with 3 laps of sprints on the minute. Cutting to :10 of rest per lap was more challenging but manageable, gonna keep the rest periods around there for another day or two then start cutting down the higher rest times so my bell curve is flatter. 

9/23/15 MIT gym

Limited time today so got some strength and accessory work in:

3x:

1A. DB Bulgarian Split Squats, 8 per side (65#)

1B. Single arm DB row, 10 per side (75#, 85, 85)

5x

2A. Straight-arm lat pull down, 15 reps

2B. Close grip cable row, 15 reps

2C. :60 plank hold

Cfnyc

ME strict pull-up 15

ME Kipping pull-up 14 :(:(

Karen 8:33

CCF Open Gym 9/20/15

30:00 AMRAP

60 cal row

50 T2B

40 Wall balls

30 Power cleans, 135#

20 Overhead walking lunges, 105#

1 rounds + 4 lunges - the original workout called for 20 MU instead of lunges and only a 14min AMRAP, we were looking for something longer and lighter, which wasn't exactly what this turned out to be, and I realized as soon as we started that the original workout was an Open WOD from 2013 and 2014 I think, and that doubling the reps and time domain was gonna suck

CCF Competitive Class 9/19/15

With a continuously running clock:

1 mile run

6:36 - PR, never broken 7:00 before, last time I tried was probably 5+ years ago, ran a really conservative pace for the first half to two thirds because I wasn't sure how fast I could run, I think I could get down to 6:20's, which kind of makes me want to run more and try to hit a 6:00 mile. The two guys ahead of me ran in 5:36...

Rest until 11:00

5-4-3-2-1 Muscle ups

10-8-6-4-2 HSPU

4:19 - unbroken except round of 3 MU

Rest 4:00

3 rounds:

250m row

30 double unders

Total time: 24:25 - female coach who's been to regionals a few times and only works out 2-3 times a week now ran a 6:22 mile and finished in 23:21. 

Cfnyc

Grace - 5:58

MIT 9/17/15

Did a variation of this 9/11 tribute WOD, all the platforms were taken so we had to sub most of the movements. 

http://paintrainlog.blogspot.com/2015/09/cfnyc_11.html?m=1

11 rounds

9 burpees

3 goblet squats 55#

4 push press 2x55# db

3 squats 2x55# db

~17:30 - a lot harder than expected, shoulders were pretty tired after doing all the burpees, push press, and db squats. Still want to try the barbell version to see what the time difference is. 

CCF 9/16/15

6x2 bench press 

Starting at 75% and building to 90+%

Went from 185# to 205#, my bench feels like crap

3 rounds, :45 on, :15 off

Muscle ups

Row

Wall balls 30#

Score is lowest reps for each movement in a single round: 4 MU + 215m row + 10 wall balls

Swimming 9/15/15

Swam for 30 mins completing two rounds of the following pyramid to improve my swimming endurance:

laps (25 yard pool): 1-2-3-4-4-3-2-1

Rested between 10-30 seconds between sets, next time I'll be more precise with my rest intervals. Swam a total of 40 laps then did three lengths of all-out sprints, best time was 19 seconds.

CCF Open Gym 9/13/15

Hero WOD "White"

5 rounds

3 rope climbs

10 toes to bar

21 overhead plate walking lunges 45#

500m row

23:14 - my friend Ken finished in 21:50, I did this in May 2013 in 25:15, glad I beat my last time even though I've been averaging about 6 hours of sleep. 

CCF 9/12/15

Open WOD 14.1

10 min AMRAP

30 double unders

15 snatches 75#

5 + 41 (261) - 333ish reps during the Open

5:00 rest

3 rounds

25 wall balls

15 pull-ups

4:18 - unbroken except last round of wall balls (10-15)

Cfnyc

9-11 tribute wod

9 rounds:

 11 burpees

3 front squat

4 push jerk

3 back squat

Rx was 155

 18:45 @ 115

CCF 9/9/15

1RM C&J double

225#

5x3 clean pull

285#

5x3 strict press

Up to 145#

Nice that there was no metcon programmed today after the last few days. Feeling pretty beat up. 

CCF 9/8/15

3 rounds

10 strict pull ups

15 strict ring dips

15lb dumbbell on second and third set, third set broke the pullups into two sets, dips did two sets of 5 then finished sans weight

18 OTM

1:00 AMRAP double unders (1x72 then 5x62)

1:00 AMRAP burpees (1x17 then 5x14)

1:00 AMRAP wallballs 20# (6x18)

Repeat for six rounds, score is lowest number of reps for each movement

2015-09-07 Running (MB)

6 rounds:

run as fast you can for 1min 45sec

rest for 1min 45sec

CCF 9/7/15

Hero WOD "Falkel"

25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′

15 rounds - HSPU unbroken

Rested ~3 hours then swam for 30 min

Cfnyc

Gi Jane

100 burpee pull-ups

12:57 , bar about 6 in above max reach

2015-09-06 Running (MB)

4 mile run outside. 90 degrees, humid, no wind. 

Splits:

8:18

8:20

8:22

8:32

Tried really hard to keep each mile under 8:30. Bummed I missed that last mile by 2 seconds. 

2015-09-04 CFCE (MB)

3 rounds not for time:

250m row

8 Turkish get ups (did 35#)

10 ring rows

6x2 DB Split Jerk

35-40-45-50-60-60

Metcon:

42 wall balls (20#)

21 pull-ups 

30 wall balls

15 pull-ups 

18 wall balls

9 pull-ups 

Time: 7:19

CCF 9/4/15

5x3 Push Press (70%-75-80-85-85+)

135#-155-185-205-220 (overextended my back on the last rep of the last set, doesn't feel like I did any damage, yet)

4 rounds:

:45 max C2B pull-ups (22-18-16-16)

2-4 wall walks (4-4-4-4)

1-3 leg less rope climbs (2-2)

:45 max walking lunges 45# (22-22-22-22)

Score is fewest reps from each movement (16+4+2+22=44)

MIT 9/3/15

Put together some crossfit-like stuff to do with a few guys this morning who have experience lifting and are interested in learning more about crossfit. 

14 OTM

Odds: 5 strict pull ups 

Evens: 5 heavy thrusters from the ground (135#)

Tabata :20 on/:10 off, 4 rounds of each movement before moving to the next movement:

Row for calories

Goblet squat 65#

DB snatch 65#

2915-09-02 CFCE (MB)

Did some double under skill work, then

Strength
Hang Power Clean + 2 Front Squats
95-115-135-145-165-185-195-200

Metcon
5 RFT:
15 Burpees
25 KBS 53# (scaled to 44#)
50 Double Unders (scaled to 100 singles)

time: 21:33

This sucked. Happy with my cleans.

MIT 9/2/15

Worked up to a heavy set of 5 deadlifts:

135-185-225-275-315-335

Then two sets at 275

For time:

50 push press 135# from the ground

7:00

Finisher:

2x25 cable side bends per side 

2015-09-01 Running (MB)

Track was closed for a soccer game, so I ran on the lakefront trail.

6 Rounds:
Run as far as you can for 1min 45sec
Rest for 1min 45sec

Swimming 8/31/15

Swam for 40 mins. Working on body positioning, felt slightly more fluid than last time. 

Cfnyc

Diane

Scaled hspu to 12-9-6 and even then went to pike push-up middle of round 2. Did all the deadlifts at 225. Barely finished in the 12 min cap

2015-08-31 CFCE (MB)

Strength

OHS (8x2)

95-105-115-125-135-145-155-165

Metcon

For time:

50 Russian KBS 70# (Scaled to 53@)

40 Thrusters 95# (scaled to 75#)

30 Box Jumps 24"

20 HSPUs (scaled with box)

10 Muscle Ups (scaled to 20 Pull-ups + 10 TTB)

Time: 13:38

CCF Open Gym 8/30/15

Back home, summer travels are officially over.

Did the following OTM workout with my boy Ken who ran a 5:47 mile during the first part of his WOD yesterday. Lol.

30 min OTM:

Min 1: 6 Front Squats 185# (bar starts on the ground)

Min 2: 12 T2B

Min 3: 1 Legless Rope Climb

Repeat for 10 rounds each. Worked for about 20 seconds each round. Front squats were challenging but not impossible, T2B in sets of 8-4 each round, except for a round of 7-5 and unbroken the last round. Rope climb only took 10 seconds. Good balance of work/rest/intensity overall and a good workout to come back to after taking 2 weeks off from the CrossFit gym.

2015-08-29 Hotel WOD (MB)

In DC for a wedding.

Treadmill run for 3 miles at 8 min/mi

Rest for 5-10mins, then

21-15-9:

Dumbell Thrusters (25#)

Burpees

Time: 9:26

2015-08-26 CFCE (MB)

3x10 Good Mornings
55-65-75

Hang Snatch: work up to a heavy set of 3
95-115-125-135

Metcon

3 rounds:
40 double unders (scaled to 80 singles)
12 toes to bar

then
3 rounds:
7 deadlifts 225#
7 HSPUs

then
3 rounds:
40 double unders (scaled to 80 singles)
12 toes to bar

time: 17:55

Swimming 8/26/15

Swam for 30 mins with copious breaks. Second time I've gone swimming for exercise in about 10 years, maybe longer. I'd like to get better at it.

2015-08-25 Track Club (MB)

3 rounds of:
1 mile run
5 minute rest

Times:
7:17
6:58
6:52

MIT 8/25/15

Back home after traveling for a bit, went to check out the gym at school.

1. Worked up to a heavy power clean double: 60kg-80-90-100/220lb

Then did 4 sets of doubles at 90kg/198lb

2. Worked up to a heavy set of 5 HBBS and did 5x5 at 245lb. Surprising how much weaker my squat feels relative to my power cleans.

3A. 3x15 low cable row w/ pause: 60(lb?)-60-70

3B. 3x15 pec fly machine w/ pause: 60(lb?)-60-60

4. 10RM decline zercher situp: 60lb

5. Finished with 5 min AMRAP box squats at 135lb, glutes felt nice afterwards

2015-08-24 CFCE (MB)

Bulgarian Split Squat (3x10)
44-44-44

Back Squat (6x4)
185-195-195-205-215-215

Metcon
5 RFT:
50 DUs (scaled to 100 singles)
25 Push Press (75#)

Time: 11:54

Cfnyc

Apt wod

1k row 3:30

Rest 1:1

2k row 7:59

2015-08-21 CFCE (MB)

10min EMOM:
Odd: 5 back squats (225#)
Even: ME HSPU (5-5-5-4-4)

then,
5 rounds ME dips (scaled with band)
5-5-5-5-5

Metcon
10 RFT:
3 deadlifts 315# (Scaled to 225#)
6 burpees
9 sit-ups

time: 11:54

Slow AF Run 8/21/15

3.6 miles in 37:30 - one long hill going out, downhill coming back

Cfnyc

Each exercise for 5 mins:

1. Row for cal: 85

2: 50 wall ball (25#) for time - 3 min

3: amrap strict hspu - 8 :(

4 50 toes to bar for time - 5 mins

5: 200 double unders for time - only got 150 calf cramping

6: amrap burpee box jump over - 36

2015-08-19 CFCE (MB)

Strength
Front Squat: take 15 minutes to work up to a heavy set of 2
135-165-185-205-215

Metcon
Barbara
5 RFT (or time capped at 30:00):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
3 minutes rest between rounds

Score: 2 rounds + 90

The push-ups really screwed me. Need to do more of them.

Paso Robles Vineyard WOD 8/16/15

Three person team workout, all team members run simultaneously, accumulate total reps between team members with one person working at a time.

~350m run
100 burpees
350m run
100 box jumps (~20")
350m run
100 sit ups
350m run
100 lunges (per side)
350m run straight into the pool

Beach Run 8/18/15

Ran 20 mins in soft sand, rested 3 mins, then ran back the same distance on packed sand in 15 mins. Guessing it was ~1.5 miles each way.

2015-08-18 Track Club (MB)

For 20 mins, every minute on the minute: sprint 100m

Times were mostly between 16-17 seconds. That last few were a little slower.

2015-08-17 CFCE (MB)

Strength
Turkish Get-up with barbell (5x2)
35-45-45-45-45

Split Jerk (5x3)
75-95-125-135-145

Metcon
4 RFT:
400m run
7 hang power cleans (75#)
5 shoulder to overhead

Time: 9:57

2015-08-15 Running (MB)

4 mile run in 90 degree + humid weather. This was tough at the end.

Splits:
1. 8:28
2. 8:13
3. 8:56
5. 9:15

2015-08-14 CFCE (MB)

Strength

Zotts press (5x5)
75-75-85-85-75

L-sit Pull-up
did like 3 sets of 2 or 3

Metcon
3 RFT:
400m run
15 burpees pull-ups

times: 13:18

Recovery Row 8/14/15

Staying with my cousin this weekend in CA who happens to have a C2 rower in his living room. Rowed 8k in 38:00+. A lot easier to do when you're watching TV. 

2015-08-12 CFCE (MB)

Strength
5x5 Romanian Deadlifts
185-215-225-225-225

5x3 Hang Cleans
135-145-145-145-145

Metcon
21-15-9
Power Clean 135# (scaled to 75#)
Front Rack Lunge
Push Jerk

Time: 8:18

Probably over-scaled on this. The lunge was the bottleneck.

2015-08-10 CFCE (MB)

(yesterday)

3 sets of establishing 20RM Back Squat
95-125-135

Metcon:
15min AMRAP:
25 air squats
25 double unders (scaled to 50 singles)
25 Russian KBS 70# (scaled to 44#)
25 SDHP 45#
25 abmat sit-ups

Score: 3+30

0600 CCF 8/11/15

First 0600 class in a few years. Also on about 5 hours of sleep. 

2 touch and go cleans + 2 split jerk 

135-165-185-205-215-x220 (failed first jerk at 220, need to keep my weight back on my heels more)

For time:

500m row

15 burpees

1:00 rest

500m row

15 burpees

1:00 rest

500m row

15 burpees

9:57 - 2:47, 2:40, 2:30 splits, should have rowed faster, probably averaged 2:00 pace and was still able to sprint through the burpees every round. 

0730 CCF 8/10/15

5x5 Back Squat

75%-80%-80%-82%-85%

Going off 330#, 245#-255-265-265-265

Lower back still feels tender from a weird clean a few weeks ago, back squats feel like crap

12:00 AMRAP

10 HR Pushups

30 Double Unders

10 OH KB Lunges (5 per side) 53#

9 + 10 Pushups + 3 Double Unders

CCF Open Gym 8/9/15

Wanted to do a long slow workout just to get my sweat on. Worked out with my friend at the gym who just got back from a two day camping trip where he did 14 and 18 miles back to back...

40:00 AMRAP

500m Row

1 round of Cindy (5 Pullups, 10, Pushups, 15 Squats)

12 or 13 rounds, I had 13 written down but may have double counted

2015-08-07 CFCE (MB)

3x3 Turkish Get-ups
35-35-44

5x5 1 1/14 Back Squats
135-135-135-135-135

Metcon
21-15-9
CTB Pull-ups
Squat Clean (95#) (scaled to 75#)

Time: 14:08

Happy to do this one without bands. Ripped up my hands though.

0730 CCF 8/7/15

Grace

30 clean and jerks for time at 135#

2:47 - 7 touch and go and then 23 singles, PR is 2:29 in April 2014, didn't do as badly as I thought considering today was my fifth day in a row working out and I should have taken it as a rest day

3 rounds

0:45 double unders 57, 50, rope came out of the handle halfway through the last round but would have been somewhere around 50

0:45 hand stand hold

0:45 ring dips 12, 11, 11

2015-08-06 Interval Training (MB)

6 rounds of:
400m run
2min rest

Times:
1:27
1:28
1:36
1:33
1:32
1:34

0700 CCF 8/6/15

Bench Press 2x5 @ 60%, 2x5 @ 65%

Off estimated 240lb 1RM - 1 set at 135, 3 sets at 155

For time:

50 wallballs 20#

40 double unders

30 russian kb swings 70#

20 OH walking lunges 45#

20 C2B pullups

20 OH walking lunges 45#

30 russian kb swings 70#

40 double unders

50 wallballs 20#

10:57 - first round of wallballs 40-10, last round 5-5-5-5-5-5-5-5-5-5 lollll

Roped half the class into doing the DCF 5 min ab circuit after class:

5:00 AMRAP

5 hollow body rocks

5 v ups

5 wind mills, clockwise

5 wind mills, counterclockwise

5 candlesticks

Cfnyc

Went to the "endurance" workout today.

30 min amrap

400m row

10 clapping push-ups

20 box step up and overs

30 sit-ups

40 squats

5+427

2015-08-05 CFCE (MB)

Skill work: kipping pull-ups. Working on dat hollow body doh

Strength
6x2 Push Press (75-85% 1RM)
145-145-145-145-145-145

Metcon
21-15-9
OHS (135#) (scaled to 95#)
with 50 DUs in between (scaled to 100 SUs)

Time: 5:32

I went unbroken on the OHS. Should have done a heavier weight.

0730 CCF 8/5/15

Back Squat

2x5 @ 60%

2x5 @ 65%

200lb, 215lb, off 330lb - squats feel weak, lower back is still a little tender at the bottom of the squat from cleans a week ago

3 rounds:

3:00 AMRAP burpees, 400m run buyin

1:00 rest

82 total burpees - one of the coaches beat me in the 0630 class, she's gone to regionals twice as an individual so I don't feel that bad.

400m run time (burpees)

1:40 (28)

1:42 (26)

1:45 (28)

Abz

2x 40s side plank per side, hips kiss ground every 10 seconds

3-4 candlesticks

2015-08-04 Running (MB)

3 mile run at 8:15 min/mi pace. Much faster than usual - no idea why.

0700 CCF 8/4/15

De-load week at Commonwealth CrossFit

5 rounds for time:

2 wall walks

12 T2B

10 hang power cleans 135#

60s rest

10:36 - 0:54, ~1:08, ~1:18, 1:36, 1:36, broke up cleans on rounds 3 and 4 and T2B on rounds 3, 4, and 5

Abz:

2 rounds (hips kiss ground every 10 seconds)

60s plank

30s right plank

30s left plank

Then 4 rounds, :20 on, :10 off

L-sit - scaled to hanging knee raises

2015-08-03 CFCE (MB)

Sumo Deadlift (8x3)
225-225-225-225-225-225-225-225

felt pretty easy.

GHD Situps (3x10)

Metcon:
5 RFT:
10 DB Snatch 65# (scaled to 50#)
25 Back Squats (45#)
50 DUs (scaled to singles)

time: 13:08

cashed out with some dips

0730 CCF 8/3/15

1 RM Snatch

A combination of not snatching for 3-4 months + never having snatched at 0730 contributed to my feeling super slow and weak today. I mobilized my T-spine for 20 mins before class which helped, shoulders were feeling pretty good once I got to snatching. Went 95lb-125-145-155, stopped at 155 cause I was starting to catch the weight forward. The coach said I was pretty upright at the bottom of my squat, which is good, and a first

7 Minutes in Heaven

7 American kettle bell swings 70#

7 Goblet squats 70#

7 Hand release pushups

7 rounds

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

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