Cfnyc

16.1

135 pure cardio. Burpee and pullups in sets of 1 with a lot of rest in between sucking wind

CCF 2/26/16

Crossfit games open wod 16.1

25 ft OH Lunges (95#)
8 burpees
25 ft OH Lunges (95#)
8 chest to bar pull-ups

Every 5 ft of lunges counts as a rep.

Score: 158 - (6 rounds + 2) oh lunges got real ugly, couldn't lock out my elbows so my shoulders were smoked after the second round, broke up every set of lunges after that. Felt like my arms were locked out but everyone said they were bent real good. Maybe could have mobilized/warmed up more beforehand but not sure how much difference that would have made.

2016-02-26 CFCE (MB)

16.1 - CF games workout

25 ft OH Lunges (95#)

8 burpees

25 ft OH Lunges (95#)

8 chest to bar pull-ups (scaled to chin to bar)

Every 5 ft of lunges counts as a rep.

Score: 166

2016-02-25 Interval Training (MB)

Did some running yesterday.

6 round of 400m sprints every 3 minutes

Times:
1:30
1:28
1:30
1:35
1:34
1:40

Did not feel very good at the end. Not sure what was wrong.

CCF 2/25/16

3x

4-5 bar muscle ups

8 kb deadlifts

8 kb step ups

4x

500m row

30 du

9:47 - rowed around 1:55 each round, could probably drop to 1:52ish next time

Cfnyc

6 rounds: 

30 sec work/30 sec rest

Double unders

7 strict pullups, amrap no push-up burpee

Box jumps

Row for cal

Double kb swing @ 16kg

Swim 2/24/16

1,000m

2x

3-3-4-4-3-3 25m lengths

:05 rest per length

Cfnyc

30min partner amrap

9 power clean

9 front squat

9 jerk

Alternating round with partner, start at 95 and increase 5-10 each round

Did 95 100 105 110 115 and 10 reps at 120 

Fun wod

2016-02-23 CCF (MB)

In Boston for the day, went to CCF with JC.

Strength
6x2 cleans
hit 195#, failed at 205# but I think I had it.

Metcon
3 rounds of:
3min: 30 WBs, AMRAP t2b
1min rest

Score: 40

CCF 2/23/16

6x2 cleans

Up to 225#

3 rounds:

3:00

30 du buy-in

AMRAP t2b

t2b: 87: 32-26-29

Cfnyc

7x2 back squat

185 205 215 225 230 235 240 245

1k row

Rest 1:1

1k row

3:31

3:57

So out of shape, squats felt ok though

2016-02-22 CFCE (MB)

Strength
1. 3x5 Pistols Each Leg (used the rig for scaling)
2. Power Clean + Push Press 3x5
125#

Metcon
CrossFit Games Open 13.1 (AMRAP)
17min AMRAP of:
40 Burpees to 6" target
30 Snatches 75# (scaled and stayed at 65#)
30 Burpees
30 Snatches 135# (65#)
20 Burpees
30 Snatches 165# (65#)
10 Burpees
AMRAP snatches at 210# for remainder of time

Score: I only got to the round of 20 burpees. This was tough.

CCF Open Gym 2/2/16

5rm weight ring dips
70#

20 OTM
Odd min: 2 snatches 135# + 5 HSPU
Even min: 2 clusters 135# + 5 burpee over bar

CCF 2/20/16

3-4x
Strict to kipping HSPU
Pistols
Double unders
Dragon flys (ab work)

---

3 rounds:
25 wall balls
10 hang cleans 155#
4 muscle up

3:00 rest

3 rounds:
10 burpees over bar
10 front squats 155#

18:21 (including rest) - hang cleans in sets of 5, muscle ups were ugly, sets of two with two missed reps, had to switch to false grip on the last set. Front squats unbroken, which I was happy with.

Cfnyc

3x3 deadlift

Worked up to 275

6 min ladder

2 deadlift 115

2 box jump

4

4

6

6

Etc

14 round + 10 deadlift

At minute 6, 40 burpee for time

1:50

2016-02-19 CFCE (MB)

Metcon: 15.2 (Scaled)

0:00 - 3:00
2 rounds of:
6 OHS Squats (65#)
6 Pull-ups

3:00 - 6:00
2 rounds of:
8 OHS Squats (65#)
8 Pull-ups

6:00 - 9:00
2 rounds of:
8 OHS Squats (65#)
8 Pull-ups

The ladder will ascend every 3 minutes until the athlete cannot complete both rounds in 3 minutes.

** Side note: just so we get a good workout in, my box said that if you couldn't complete a round, drop back to the last one you could complete and continue working until 21 minutes is up. **

Score: 120 reps

Last year when I did this workout, I did 141 reps. So.... shucks.

CCF 2/18/16

3x
8 bulgarian split squats per side (53# kbs)
8 single leg deadlifts (53# kb)
30s side plank per side
Subbed 30 foam roller passes on the t spine for hollow rocks cause my abs are stupid sore from the 100 ghd sit-ups I did on Mon

Open wod 15.2/14.2

0:00 - 3:00
10 OHS 95#
10 c2b
10 OHS
10 c2b

3:00 - 6:00
12 OHS
12 c2b
12 OHS
12 c2b

Etc

Completed 196 reps (finished 16 OHS, 16 c2b, 16 ohs, 4 c2b) - last year I did 8 more c2b, pretty happy with this. Squats felt easier than they have in the past, I think because my shoulders are healthier and I don't have to work as hard to keep the bar in the OHS position. C2b were ugly, mostly because my abs are/were so sore, which hindered my ability to cycle the butterfly c2b. Did the last 8-10 reps of the first round of 16 c2b as singles. Lol.

2016-02-17 CFCE (MB)

1. Metcon
10 min EMOM:

Odd Turkish Getups (35#)
Even 8 Med Ball Slams

2. Strength
Deadlift (10,8,6,4,2,4,6,8,10)
-Worked up to 255#. Still taking it easy on my back.

3. Metcon
AMRAP
3min ME Burpees
3min rest
3min 10m shuttle runs (count the number of 10m runs)
3min rest
3min ME KBS (53#)

Score: 154

2/16/16 Activities

AM: 1,000m swim (40x25m lengths)

PM: 1 hour of hockey

2016-02-16 Interval Training (MB)

Track Workout

6 rounds, on every 3 minute interval: 400m run

1. 1:29
2. 1:27
3. 1:30
4. 1:31
5. 1:30
6. 1:31

Comparing the worst rounds from this week and last week, this was a 4 second improvement. If I keep this up, I'll be in the olympics in a month or two.

2016-02-15 CFCE (MB)

Strength:

Back Squat 10-8-6-4-2-4-6-8-10

Heaviest was 255

Metcon:

18min AMRAP

15 box jumps 24"

12 shoulder to overhead 115# (scaled to 95#)

9 toes to bar

Score: 4 + 5

Rough metcon from precious games workout.

MIT 2/15/16

Back is a little jacked up from deadlifting the other day, probably back to ~85% healthy

5x20 ghd sit-ups

8k row in 37:xx

Cfnyc

5k row

21:16

MIT 2/13/16

Worked up to a heavy set of 5 sumo deadlifts. Hit 315 without much trouble then went for 365 and felt something crunch in my lower back. Doesn't feel like I did anything serious, but we'll see how things are tomorrow.

5x20 GHR
10#-10-15-15-15

Then supersetted 5x20:
Upper back cable row
Dips
Land mine oblique twists

Finished with 3x20 side bends
75#-85-90

CCF 2/11/16

5x5 front squat ~77%

185# - felt super weak, maybe not fully recovered from hockey the night before, also felt like i didn't have much muscle endurance during the hockey game so maybe it was something else

9:00 amrap

7 hang cleans 135#

7 burpee over the bar

8 rounds

2016-02-12 CFCE (MB)

Pretty rough doing a night workout followed by an early morning workout.

8min AMRAP:
40 double unders (scaled to singles)
4 DB Thrusters 45# (scaled to 30#)
4 Muscles Ups (did some kind of scaled MU)

(Score: something like 4 round and a few reps)
5 min rest

14min AMRAP:
1 HSPU
7 cal row
7 Hollow Rocks

(Score: didn't count)
5min rest

4 RFT:
100' Farmers Carry 70# (scaled to 53#)
25 Goblet Squats 70# (35#)

Time: 7:33

Last one was the worst.

2016-02-11 Interval Training (MB)

Ran some sprints on the indoor track today.

6 rounds, on every 3min interval: 400m

Times:
1:28
1:30
1:32
1:33
1:35
1:33

Activities 2/10/16

AM: swim
1,000m (40x25m lengths)

PM: IM hockey game

2016-02-10 CFCE (MB)

Strength:

1. 3 position snatch (7 sets)

Worked up to 125#

2. 5x5 Back Squat 1-3-2-1 tempo

185#. These were surprising difficult.

Metcon:

Annie

50-40-30-20-10

Double unders (scaled to singles)

Sit-ups 

Time: 10:32

Real slow on the sit-ups towards the end.

CCF 2/9/16

3x

15 ring dips

10 box step ups per leg - 20" box, 2x 35# kbs

60s HS hold or HS walk practice

10-20 pistols

Grace

30 c&j 135#

2:38 - 9 seconds faster than August 2015, 9 seconds slower than PR from August 2014

Swimming 2/8/16

2x:

3-3-4-4-3-3 25m lengths

First round, 10s rest per length, second round 5s rest per length

For the first half of this semester my workout/activity schedule will most likely look like this:

Mon: swim

Tues: crossfit and/or hockey

Weds: swim or accessory work at gym

Thurs: crossfit

Fri: crossfit and/or hockey

Sat: crossfit

Sun: crossfit

2016-02-08 CFCE (MB)

Strength
1. HSPU 5xME
10-5-5-4-4

2. Front Squats (6x4)
175#

Metcon
12min AMRAP
10 Deadlifts 185# (scaled to 155#)
20 WB sit-ups 20# (scaled to 14#)
30 jumping weighted squats 20# (scaled to 14#)

Score: 3 + 14

CCF Open Gym 2/7/16

Realized once I got to the gym that I was pretty tired from yesterday, took it pretty easy/slow today.

Screwed around with some muscle clean + strict press, around 5-6 sets at 135#

For time:
5-10-15
Power clean 155#
HSPU
Wall balls (3x reps)

Then 1k row

17:36 - strict HSPU until the last 7, wall balls in sets of 5, rowed around 2:15 pace lol

Taking tomorrow off fo sho

CCF In House Competition 2/6/16

5 min to establish 1RM clean + front squat + jerk

225-245-260 - happy with 260 since I probably haven't clean and jerked that in over a year, probably had 265 in the tank, tied for second in this event with my boy Ken and another guy

---

For time:
30 Russian kbs 70#
20 goblet squats 70#
20 push-ups
20 goblet squats
30 Russian kbs

2:51 - happy I was able to do everything unbroken, beat out Ken by one second, finished this event in solo second

---

10:00 AMRAP
30 du
10 burpee to 25# plate
10 box jump overs 24"
10 pull-ups

5 rounds + 37 - also happy with this one, Ken beat me by 10 reps but I thought the margin would be bigger

In the end we both finished with 6 total ranking points (2nd place + 2nd place + 2nd place for me, 2-3-1 for Ken) and tied for first place overall, they made the tiebreaker total reps on the last workout so he officially took first and I took second, fun morning/well-run event

2016-02-05 CFCE (MB)

Strength
1. Overhead Squats (10x2 -- work up to heavy set)
- worked up to 165#

2. Floor Press (10x2 -- work up to heavy set)
- worked up to 185#

Metcon
CF Open 12.5
7min AMRAP:
3 Thrusters 100# (scaled to 75#)
3 C2B pull-ups
6 Thrusters 100# (scaled to 75#)
6 C2B pull-ups
9 Thrusters 100# (scaled to 75#)
9 C2B pull-ups
12 Thrusters 100# (scaled to 75#)
12 C2B pull-ups
(keep adding 3 reps until you hit 7mins)

Score: 4 rounds + 3 reps

The pull-ups were a bottleneck for me. Had to rest a lot.

2016-02-04 CFCE (MB)

Strength
1. 8x2 Cleann Pulls + 1 Hang Clean
- worked up to 165#

2. Romanian DL (5x5)
- worked up to 225#. deadlifts still make me uneasy because of my back.


Metcon
6 min AMRAP:
6 TTB
6 ring rows
6 burpee pull-ups

Score: not sure.. 3-4 rounds?

the rig was way too crowded, so this workout wasn't very good.

CCF 2/2/16

3 rounds not for time:
Max strict HSPU + kipping HSPU
Max t2b
~20 pistols
20-30 du

5 rounds for time:
10 box jump over 30"
4 ring mu*
10 wall balls 30#

10:20 - *two rounds of ring mu, then three rounds of bar mu

2016-02-02 CFCE (MB)

Strength:

Pendlay Rows (15min to a heavy set of 2)

- worked up to 135

Push press 5x3

- worked up to 125

Metcon:

21-15-9

One armed DB snatch 65# (scaled to 45#)

Doubles 105-75-45 (singles 210-150-90)

Time: 6:04

CCF 2/1/16

Anddd it's Feb

7x2 2 hang clean + 1 jerk
~4 sets at 205, feeling slow and weak

13:00 AMRAP
200m run (55° today)
12 front rack lunges 135#
10 burpees over bar

2 burpees short of 6 rounds