CCF 10/18/16

10-20-30-40-50

DU

Air squats

4:44

--

In teams of 2:

150 burpees over partner

7:44 - sets of 5

ᐧ

2016-03-25 CFCE (MB)

Took a week off for spring break.

CF Games 16.5
21-18-15-...-6-3
Thrusters 95# (scaled to 75#)
Bar-facing Burpees

Time: 20:58

This ruined me.

Cfnyc

16.4

169

Cfnyc

Up to 3rm thruster - 155

5 rounds: 

On the every 5 mins:

300m row

9 burpees

9 shoulder to overhead 115

2 2 2 3 3:15

Lolz at pacing

CCF 3/14/16

Build up to a heavy deadlift triple
Went up to 325#, which didn't feel great

4 rounds:
15 wall balls
10 box jump over
10 burpees

6:07

Cfnyc

16.3

23 reps (3:19 tiebreak time)

First time doing mup in a wod, so I'll take it

2016-03-14 CFCE (MB)

Strength
1. 6x3 Thrusters (increasing weight)
- worked up to 155#

2. 5 x ME L-sit pull-ups (scaled these to regular pull-ups)
5-5-4-4-3

Metcon
9-15-21
KBS 70# (scaled to 53#)
Burpees

Time: 3:57

Cashout:
1k row

CCF Open Gym 3/13/16

Lots of t spine and glute mobility

Then:

4 rounds
25 ghd sit ups
25 cal airdyne

~16:00 - abs will probably be rhabdo-ed the rest of the week considering the last time I did 100 ghd sit-ups it took 5 days to fully recover, but #springbreak

2016-03-12 CFCE (MB)

Thought I posted this.

Metcon: CF Games 16.3
7min amrap:
10 snatches 75#
3 bar muscle-ups (scaled to C2B Pull-ups)

Score: 85 reps


then,
5k row
Time: 21:31

CCF 3/12/16

Thruster ladder:

Every 3:00
2x
7 thrusters
30 DU

Like 16.2 if you finish before the 3:00 mark you can begin the next round.

Thruster weights: 95-115-135-155-175x
Finished 7 thrusters at 175 and a handful of du, this one looked like too much fun to pass up even though I told myself I'd lay off the squats.

---

12 OTM
Min 1: 30s handstand hold
Min 2: 30s push ups
Min 3: 30s ring rows

CCF 3/11/16

Open WOD 16.3

7:00 AMRAP
10 snatches 75#
3 bar muscle ups

7 + 6 (97 reps)

---

5k row, cause mb did it.

---

Saw an orthopedic dr about my quad today, he said it probably wasn't a muscle issue like I thought but rather a nerve issue, stemming from my L4 (lower back). He said to stay off the squatting for a bit til we figure out wtf is going on. Getting an MRI next week.

2016-03-10 Interval Training (MB)

6 rounds of 400m run on every 3minute interval

Times:
1. 1:31
2. 1:28
3. 1:29
4. 1:33
5. 1:31
6. 1:22

Tried to beat this German dude on my last round. He heard me coming and sped up so I didn't get him :(

CCF 3/10/16

20 mins to work on a weakness

Did some upper body and calf/achilles mobility then 5 mins of 3 muscle ups on the min

2 rounds, 2:00 rest between rounds

1k row

40 kbs 1.5p

20 pushups

6:03; 6:01 - rowed around 2:00-2:05

3/9/16 Swim + CCF

1000m swim in the AM
Started incorporating some sprint intervals alternating laps between ~90% intensity and super mf-ing slow.

Evening meeting got canceled and its 75° so felt compelled to do something active. Went to the gym where I knew they'd have all the doors/windows open.

Gymnastics circuit
MU practice
HSPU practice
Single arm kb row

10:00 AMRAP
12 wall balls (subbed 70# kbs)
30 du

7 + 12

2016-03-09 CFCE (MB)

Strength
1. Hang Clean (7x2)
- worked up to 165#

2. Press (5x3)
- worked up to 115#

Metcon
8min AMRAP:
10 WBs (20#)
20 DUs (scaled to 40 singles)

Score: 9 + 9

then 2 minutes rest, then

1000m row for time

Time: 3:30

CCF 3/8/16

3 position snatch

Subbed strict press for snatches, trying not to do much squatting before I see the dr about my quad on Fri. Worked up to 3x5 at 125#


10-9-8...3-2-1
OHS 135#
Burpees

6:58 - subbed 225# deadlifts for OHS

2016-03-07 CFCE (MB)

Strength
1. Floor Press
worked up to 3 sets of 185#.

2. Ring Rows
3 sets of 5s with bands

Metcon
20min AMRAP:
400m run
15 DL 225# (scaled to 185#)
15 Burpee Box Jumps (20")

Score: 3 rounds + 423

Cfnyc

16.2

150. This was horrible

CCF 3/5/16

Body was surprisingly beat up today after only working out for 8 mins yesterday. Started with a circuit of bar mu, high box jumps, and HSPU. Spent most of the time mobilizing.

15:00 AMRAP
500m row
12 burpee over erg
12 wall balls
2 leg less role climbs

3 + ~400m

Wall balls were challenging, right quad still isn't firing so most of the work was being done by my left side, and could barely do 30" box jumps during the circuit. Gonna try to see someone about my leg this week.

2016-03-04 CFCE (MB)

16.2 (mostly scaled)
25 toes to bar (first round t2b, then switched to knee raises)
50 singles
Squat Cleans:
1st round: 15 @ 95#
2nd round: 13 @ 115#
3rd round: 11 @ 135#
...

I got 258 reps.

2016-03-03 Interval Training (MB)

Forgot to post on Monday (pasted below), but I hurt my knee. Took Tuesday/Weds off to rest. Feels mostly better now thankfully.

6 rounds of:
on every 3 minute interval, 400m sprint

Times:
1:31
1:28
1:30
1:30
1:31
1:29

Monday's workout:
Strength:
Back Squat 1 1/4 (4x4, 4x3)
- worked up to 215#

Metcon
20min AMRAP
100 DUs (scaled to 200 singles)
20 HR Push-ups
20 Goblet Squats 70# (scaled to 53#)
20 KB swing to eye level
100 leg scissors

Score: 2 + 125

CCF 3/3/16

MU practice

5 or 6 sets of 2-3 reps

7x :20 on :20 off airdyne

5x: :45 on :15 off burpees

5x: :45 on :15 off front rack kb lunges

4x: :45 on :15 off push ups

CCF 3/1/16

5x2 back squat

225

7:00 amrap

6 snatches 95#

8 t2b

6 + 7

i think i strained or did something to my right quad, had some dull discomfort in my leg starting last tues (the discomfort is gone now, fortunately). however, squatting today i felt incredibly weak and realized i was favoring my left leg and doing almost no work with my right leg. squats at 225 were really hard. gonna try to take it easy on the lifting for a few days, hopefully my muscles start working again by fri.

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

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