2016-01-29 CFCE (MB)

Strength
1. Front Squat (work up to heavy set of 1)
- worked up to 215#

2. Power Snatch (work up to heavy set of 5 without letting go of the bar)
- worked up to 125#, then shoulder started to bother me from last time.

Metcon
3 RFT:
30 toes-to-bar (scaled to knees-to-elbows, then knees-to-chest)
21 shoulder-to-overhead 95# (scaled to 65#)
7min time cap

I got capped as I was starting my third round.

2016-01-27 CFCE (MB)

Forgot to post yesterday.

Strength:

1. Back Squat 20 RM

95-115-135

2. Press 5x5

Hurt my shoulder on this. Loving this streak of injury after injury. I blame Josh.

Metcon

For time:

500m row buy in, then

4 RFT 

10 HRPU

20 abmat sit-ups 

500m row cash out

Time: 10:33

CCF 1/26/16

5x2 snatch @80%

Worked up to 179#, which felt surprisingly good, maybe something to do with working out at noon instead of 7:30am. Had a combination of lb and kg on the bar so if I had known I had 179lb I would have added a few more lb. Think I had a bit left in the tank.

9:00 AMRAP

10 burpees over bar
10 deadlifts 225#
30 du

5 + 17

---

Rest 3.5 hours, then 1 hour of pick up hockey. Been playing twice a week on Tues/Fri pretty consistently.

2016-01-25 CFCE (MB)

Fell off the wagon last week. I blame Josh.

Strength
1. 12min of Turkish Get-ups (sets of 3)
- worked up to a couple sets of 35#

2. 12 mins of Clean and Jerks (work up to heavy 1 rep)
worked up to 155#

Metcon
21-15-9
C2B Pull-ups (scaled with bands)
Russian KBS (scaled to 44#)
Thrusters 95# (scaled to 65#)

100 DUs between rounds (scaled to 200 singles)

Time: 13:44

CCF 1/25/16

Fran

21-15-9
Thrusters 95#
Pull-ups

3:01 - I think last time I did this a bunch of years ago I finished around 3:30, thrusters were easier than pull-ups today, did the thrusters unbroken and broke up the the first two rounds of pull-ups into two sets.

Cooled down with a 2.5k row

CCF 1/23/16

Repeat each twice (AA, BB, CC)

A. 4:00 AMRAP followed by 2:00 rest
7 snatches 135
30 du

2+1, 2+5

B. 4:00 AMRAP followed by 2:00 rest
10 OHS 135
10 push ups

2+1, 2

A. 4:00 AMRAP followed by 2:00 rest

7 thrusters 135
7 burpees

2+3, 2+8

CCF 1/21/16

5 rounds:

12 OHS 135#

500m row

12 box jumps 30"

12 HSPU

2:00 rest between rounds

29:36 including rest periods. Back ~91%, feels tight when I wake up but feels fine once I get warmed up/moving around.

CCF 1/20/16

4x5 deadlift ~80%

275# - backs feeling better, around 90% probably

4 RFT

30 DU

15 ring push ups

12 T2B

5:03

CCF 1/19/16

Lower back is about 85% I think

3x
10 per side Bulgarian split squats (2x53# kb)
ME kipping HSPU (3x20)
5 skin the cat (3x1-2, left shoulder didn't feel right at the end of the range of motion)

4x
1:00 ME wall balls
1:00 rest

(33-31-31-31)

1:00 rest

50 burpees to 6" target for time

3:21 - waited til the last five to go all out, should have picked up up with the last 10-15 since I still had more in the tank after finishing

CCF Open Gym 1/17/15

Did the workout from Saturday's class. Lower back still not at 100%, positions on most of the movements in the workout were off/uncomfortable

16:00 AMRAP
8 gto (c&j) 155#
30 du
12 c2b

5 + 7

- 5:00 rest -

8:00 AMRAP
4 gto (snatches) 95#
8 t2b

8 rounds

- 4:00 rest -

4:00 AMRAP
5 front squats 95#
8 burpees over bar

4 rounds

CCF 1/15/15

5x5 front squat 75%

lower back is still not 100%, did 5x5 at 135#, which was uncomfortable

10:00 running clock:

750m row

50 sit ups

50 squats

50 push ups

AMRAP burpees

48 burpees

2016-01-15 CFCE (MB)

Strength
1. Floor Press (sets of 5)
I worked up to 185#. Feeling really weak with chest-related stuff.

2. Front Squat (tempo - sets of 3)
only went up to 165#

3. 5 sets of ME chin-ups
17 total

Metcon
8min AMRAP:
50 DUs (scaled to 100 sings)
15 meter burpee broad jump

Cardio Thurs

Tweaked something in my lower back squatting Tuesday, been taking it easy since, aka not going to Crossfit.

5k row, ~23:00
1k swim (40x 25m), ~20:00

2016-01-13 CFCE (MB)

Strength
1. Deadlifts - work up to heavy set of 3
didn't want to screw up my back, so only went to 175#

2. Push Jerk - work up to heavy set of 3
155# - ended up tweaking my back here anyway

3. Clean & Jerk - work up to heavy set of 3
135# - was pissed about my back

Metcon
5 min ME cal row

Score: 1259

Cfnyc

2k row 

At top of the nth min do n burpees. (Workout starts with 1 burpee before any rowing.

1500 meters (thru 10 burpees)

CCF 1/12/15

4x8+ back squat at 70-75%
235lb, last set was an AMRAP with a 16 rep cap, which I hit

10:00 AMRAP
10 c2b
30 du
10 burpees
6 + 2

2016-01-11 CFCE (MB)

hit up the 5:45am class today.

Strength
1. Back Squats: 12min to find heavy set of 2
worked up to 235#

2. Tall Cleans (stay light)
worked up to 125#

3. Cleans: 10min to find heavy set of 2
worked up to 165# and ran out of time

Metcon
21-15-9
Box Jumps 24"
Ring Rows

Time: 5:41

CCF Open Gym 1/10/16

Chipper from class WOD earlier in the week:

10 OHS 95#

20 rkbs 53#

25 burpees

30 goblet squats 53#

50 double unders

1,000m row

50 double unders

30 goblet squats

25 burpees

20 rkbs

10 OHS

15:30

CCF 1/9/16

4x10 STO
95-135-155-170

7:00 AMRAP
10 front squats 155#
10 HSPU

5 rounds

- 3:00 rest -

3 RFT
7 hang cleans 155#
20 pistols
250m row

8:20

2016-01-08 CFCE (MB)

Strength
1. Bulgarian Split Squat (3x8)
35#

2. Overhead Squat (work up to heavy set of 1)
got up to 175#

3. Bent over row (5x5)
got up to 125#

Metcon
For time:
10 HSPU
15 High Hang Squat Clean with DB 45# (scaled to 35#)
20 HR Push-ups
25 cal row

Time: 3:41

Cfnyc

10-8-6-4-2

Thrusters 135

Burpees over bar

Scaled to 105: 5:37

5x3 back squat. Worked up to 205

CCF 1/8/16

Spent the last two-ish weeks in Europe. Did two ~3 mile/1+ hour trail runs, which were great, but that was the extent of my exercising. Got back to Boston last night, looking forward to getting back into a rhythm this month with consistent exercise and good food.

---

5x5 deadlift building up to ~80% of 1rm
Worked up to 3 sets at 335#, which wasn't too bad but didn't want to push it too hard today.

3 rounds:
500m row
12 over the box jumps
12 ring push-ups

8:39

2016-01-06 CFCE (MB)

Strength
1. Snatch - 12 min to work up to heavy set of 3
worked up to 145#

2. Front Squat (5x3)
185#

Metcon
6 rounds:
60m shuttle run
30 sec pull-ups

Score: 42 pull-ups

2016-01-04 CFCE (MB)

Had back trouble again for the past week. Kept it light today.

Strength
12 minutes to work up to heavy set of 3 Back Squats
worked up to 205

Metcon 1
12 min EMOM:
30 sec plank
30 sec ME box jumps

score: 78 box jumps

Metcon 2:
4 RFT:
10 V-ups
20 KB Swings 53# (scaled to 35#)
100 DUs (scaled to 200 singles)

time: 14:02