043014

3x5 press @ 125
2xMEish press @ 95 (10-10)

First time pressing in a couple weeks.  Pretty happy with 125 feeling easy, I think 132.5 is my 3x5 PR. Want to PR press and bench in the coming weeks.

2014-04-30 Strength (MB)

Squat: 180x5x3

Press: 95x5x3

Power Clean: 135x3x5

2 rounds of:

30sec plank (center, left, right)

10 declined sit-ups 

Dips: 5,5,5

2014-04-29 (MB)

Running (Treadmill): 

2.5 miles at 6.5mph with 1.0 incline

3 rounds of:

10 burpeesa

1:30 rest

Left ankle feels tender from ankle injury 2 years ago. Need to lookup ankle strengthening exercises.

Haven't done burpees in awhile. I'll keep at these, making the workout more difficult as I go. Definitely a different kind of tired compared to running.

042814 and 042914

Yesterday

3x5 bench @ 180 (super easy, last set i got the first 4 in one breath)
2xME bench with SS (7-6)

Been doing freq method pushups probably every other day.  Got 300 pushups on friday and saturday. Def maling a difference.

Today

3x5 squat at 290

Forgot to go ME last set. I suck.  Theu felt heavy though.  I drunkenly effed up my shin weeks ago and am just getting back to things.

Recovery Swim

10x100m, rest ~1:1

First few laps felt like I was going to drown during the last 20m. Got better with the breathing the more I swam. 

2014-04-28: Strength (MB)

I hit my goal of 300x5x3 back squat just before Christmas of last year. I saw how a deliberate and disciplined effort can aid in achieving my goals. I followed Starting Strength as closely as possible for about 4 months. In Sept 2012, I was 190 pound and by Dec 2013, I was 220. Since then, due to a lack of concrete goals and a major life changes, my general fitness level has decreased. I was left with extra weight but diminishing strength.

Over the past month or so, I've been doing some aimless lifting, running and rowing. I'm at 210 pounds now, but I'm weak and out of shape. My next challenge is the 35 mile Rachel Carson hike at the end if June. Until then, I hope to work on both strength and endurance with the understanding that this type of training is not optimal for either.

Starting my weights low to avoid injury upon renewal.

Squat: 175x5x3

Bench: 155x5x3

Deadlift: 185x5

2 rounds of:

30s Plank (center, left, right)

10 Declined Sit-ups 

cfnyc

3-3-3-3-3 Front Squat:

205-205-205-205-185

Then "CMC Pit Practice"

5min AMRAP:

5 Shoulder to Overhead 115#
7 burpees over box
9 24kg american swings

2+5

Immediately followed by 800m run. Need to get better at running.

DCF Sat

Spend 20 minutes build to:
5RM Touch and Go Conventional Deadlifts

180kg/396lb (with straps (hands are healing from a pullup tear) and belt (lower back was tight from kb snatches yesterday)) - up from 389.5lb (with straps) in Feb

---

30 minutes, on the minute:
Minute 1: 2 Front Squats, 80%
Minute 2: 4 Jumping Good Mornings, 155+/85+
Minute 3: 10 Heavy Banded KB Swings

Squats at 225 (~75%)
GM at 135 (lower back was tight)
KB at 70 + blue band

---

For Time:
15 Bar Muscle-ups while partner holds 135/95 overhead
80 Wall ball shots (20/14 10') while partner holds Handstand against a wall
100' Three Legged DB Lunge, 100/75lbs
40 Rowing Calories per partner
100' Three Legged DB Lunge, 100/75lbs

Notes:
-Guy/Guy & Girl/GIrl
-Three legged DB Lunge = DB in outside hand. Inside arm is interlocked with partner
-100' should be 50' there and back

Skipped this part, shoulders were really tight after yesterday's workout. Figured a little more rest would do me some good. Regionals workouts are released on Weds. Need to be healthy and rested once those come out.

Cfnyc

3 Rounds:
5 Minute AMRAP

6 Burpees

6 Weighted Sit up 45/25#

6 Goblet Squats 24/16kg

Rest 2 Minutes

5+0 4+6 4+5 = 90 / 78 / 77 = 245 total reps = 16.3 reps per min

Last time I did this a month or two ago was 4 min per round. Got ~3+6 3+6 3+0 = 60 / 60 / 54 = 174 total reps = 14.5 reps per min

Progress..

DCF Fri

Spend 20 minutes building to:
Max Above the Knee Squat Clean Double, starting at 50% 1RM

105kg/132lb

---

12 minutes, on the minute:
2 Squat Cleans, 80%-90% 1RM

100kg/220lb

---

For Time:
100 Pullups
150 Alternating KB Snatches, 1.5/1pood
300 Double Unders
150 Alternating KB Snatches, 1.5/1pood
100 Pullups

Notes:
-Guy/GIrl Teams
-Divide the work
-Use only 1 Rope (must alternate upon a miss)

20:20 - a lot of pull ups

Cfnyc

In teams of 4 complete for time:
250 Chest to bar pull-ups
250 Russian Kettlebell swings (32/24kg)
250 Double-unders
250 Overhead squats (95#/65#)
Partition reps as desired between team members. All pull ups must be finished before moving onto the swings, etc.

Did about 60 of each 

Pullups did about half ctb and half regular

Ohs did about 6 sets of 5 before should felt too unstable to continue.

Top Masters Qualifier Scores

The top 200 masters competitors after the open were invited to complete four additional workouts, the top 100 then qualified for the Games. Check out these 1RM clean numbers for men/women 40 years old and older.

Barbell Denim: Functional denim has arrived. by Barbell Apparel — Kickstarter

About time

https://www.kickstarter.com/projects/barbellapparel/barbell-denim-functional-denim-has-arrived

DCF Weds

Started doing the standing desk today at work again. Did it for a few months about 3 years ago. I think this will help me keep my shoulders externally rotated for the majority of the time I'm at work.

---

Practice Muscle Ups for 15 minutes

Practiced getting more explosive hip extension on the way up and catching higher in the dip

---

For Time:
60 Chest to Bar Pullups
Every time you come off the bar, Run 200 meters

3:43 - 3x20

I think I could have done 30 in the first round but probably not 30 in the second

---

3 sets:
90seconds AMRAP: 5 Power Cleans, 135/95lbs, 10 Pullups, 30 DU's
30 seconds rest
90 seconds AMRAP: Row
30 seconds rest
90 seconds AMRAP: 5 Front Squats, 135/95, 15 Burpees
30 seconds rest
90 seconds AMRAP: 15 KB Swings, 10 Box Jumps
30 seconds rest

1+6, 1+5, 1+5

~330m x 3

1+6, 1+6, 1+6

1+1, 1+3, 1+7

---

Not for time: 5 minute Ab Circuit:
5 Hollow Rocks
5 Left Circles
5 Candle Sticks
5 Right Circles
10-15 minutes: Smash your glutes and hamstrings

yes this was actually programmed and it was hard as shit - you guys should try it at home

Cfnyc

Lynne

5 rounds

Body weight bench

Pullups

8 -165# ; 20 pullups

5 - 175 ; 15 

2 - 175 ; 9 

5 - 165 ; 9

4 - 165 ; 9

Body weight is ~170

Who Is The Sickest Squatter? - YouTube

This is cool. Power lifter, strongman guy, oly lifter, and bodybuilder do 5 min AMRAP of squats at body weight. Power lifter and oly lifter tie, though I don't think half the power lifters reps shouldn't have counted cause he didn't reach full extension. And his squats looked like shit.

https://m.youtube.com/watch?v=g0R68g184ag

DCF Tues

Spend 20 minutes building to:
Heavy but not 1RM Above the Knee Snatch Double, starting at 50% 1RM

75kg/165lb - need more work on the shoulders to keep the arm pits forward at the bottom of the squat

---

12 minutes, on the minute:
2 Power Snatches, 80%-90% 1RM

70kg/154lb - feel solid when I remember to flash my arm pits - need to drill that with light weight until I don't have to think about it anymore

---

"Helen"
3 Rounds:
400m Run
21 KB Swings
12 Pullups

8:06 - run wasn't bad, could have gone a little harder, but took over 60s over my previous time a year and a half ago so I wasn't sure how hard I could push it, two guys had better scores - 7:27 and 7:30

Cfnyc

3-3-3-3-3 back squat

235-245-245-245-235

Felt heavy

Cfnyc

Back on the wagon

250m row

15 32kb American swing

25 burpees

15 32kb American swing

250m row

Sprint. 2 rounds, rest as needs (~10 min) between rounds

445 ; 630 rested around 11 mins

First round felt great, particularly burpees

Second round got tired and also lost focus.

All in all, a good first day back.

DCF Fri

Did this in reverse order, team wod first, then thruster ladder, then HSPU

For TIme:
60/50 Handstand Pushups
**Row 300m after every break**

7:59

HSPU: 22-16-8-14

Lost my rhythm on the third set and fell off

---

For as long as possible, on the minute:
1 Thruster, starting at 155/85lbs

Notes:
-Add 10lbs every minute for 4 rounds, then add 5lbs"

155-165-175-185-195-200-205-210-215x

---

75 Back Squats (135/95)
50 Pullups
25 Shoulder to Overhead
75 Front Squats (95/65)
50 Pullups
25 Shoulder to Overhead
75 Overhead Squats (65/45)
50 Pullups
25 Shoulder to Overhead

Notes:
-This should be done as teams of two (preferably girl/girl, guy/guy) and the work divided as evenly as possible

Did this with Noah in 12:00 and change I think

BS: (N: 25-25) (J: 25)
PU: (J: 27) (N: 23)
STO: (J: 8-5) (N: 12)

FS: (N: 15-15-15) (J: 15-15)
PU: (J: 20-10) (N: 20)
STO: no idea

OHS: (N: 15-15-13) (J: 15-17)
PU: (J: 20-10) (N:20)
STO: (N: 25)

DCF Weds

20 minutes:
Build to max Above the Knee Hang Power Snatch

180# (PR) - ugly, overhead shoulder position is still shit, bar is plenty high my mobility just sucks

---

For as long as possible, on the minute:
1 Snatch, starting at 155/85lbs

Notes:
-Add 10lbs every minute for 3 rounds, then add 5lbs

155-165-175-185x-185x-185x

Weak showing

---

3 sets of:
1 minute AMRAP: 250m Row, AMRAP Muscle Ups
20 seconds rest
1 minute AMRAP: 10 Box Jumps, 5 Front Squats (135/95)
20 seconds rest

MU: 1-0-0 (should have rowed 230m to give myself more time for MU, rowed 1:50 pace, leaving me with 5 seconds for MU which got eaten up in my transition time)

BJ/FS: 1, 1+6, 1+6 (screwed up and only did 40s of work the first round)


4 sets of:
1 minute AMRAP: 15/10 Pullups, 15 Burpees
20 seconds rest

28-27-27-28 (pull-ups unbroken)

---

Closed out with oblique work

3x5 per side oblique shrug 135#

I don't know what these are actually called, I loaded 135# up on a bar in a squat rack on pins that were a little below hip height, did a suitcase deadlift from there and squeezed my obliques on the opposite side on top.

041614

2000m row @ 2:10/500m
2x6-8 chins @ +35 (7-6)
3x6 barbell curlz @ 80

Played the fish game on the rower for the first 4 min / 1000m.  Pretty fun.  Scored 1120 I think.  This will be a new regular thing.

DCF Tues

2 minutes/side: Overhead Distractions
2 minutes/side: Thoracic Extensions

---

For as long as possible, on the minute:
1 Clean and Jerk, starting at 185/115lbs
Notes:
-Add 10lbs every minute for 4 rounds, then add 5lbs

\\ Did Grace/Isabel below before this, failed the jerk at 250, cleans felt good though

---

15 minutes, on the minute:
1 Front Squat, 90%

\\ 265# (88%) - this was tough but I'm always a fan of heavy front squats

---

For Time:
Grace
...rest until the 7 minute mark...
Isabel

\\ Grace: 2:29 (PR), Isabel: 4:37 - last time I did Grace was Nov 2011 in 3:14, last time I did Isabel was Oct 2013 in 3:30

041514

2k row @ 2:15/500m
3x5 bench @ 190 (fail: 5-5-4)
2xME bench with SS @ 225 (3-2)

Row felt surprisingly good for the amount of tobacco i consumed over the weekend.  Was bummed i didn't PR bench, first set felt great.  First time getting under the bar with 2 plates on it, albeit with the slingshot, still cool though.

Recovery/Detox Row

60 mins, 12,522m, 703 calories, 2:24/500m split

Finished with 8x 20s Hollow Body Rocks, 10s rest, did 3 or 4 rounds as prescribed then had to cut to 10-12s of work, shit was hard. 

DCF Weds

Tuesday's workout took a lot out of me/everyone. Posterior chain a little tight.

20 minutes , on the minute:
Evens- 3 PERFECT Muscle Ups
Odds- 1 Snatch, 80%+

Snatch at 70kg/154lb, felt like shit, very little power today

Working on no false grip muscle up and getting my hips higher on the kip

---

Spend 15 minutes building to:
Max TnG Power Clean and Jerk Double
....rest 5 minutes...
12 minutes, on the minute:
TnG Power Clean Double @ 90% of above,

Maxed out at 90kg/198lb, those two reps were a grind

OTM at 80kg/176lb

---

100 Chest to Bar Pullups
80 Front Squats, 135/95
60 Handstand Pushups
40 Walking Lunges (per foot), 135/95
20 Rope Climbs
....100 ft Sprint to finish....

Notes:
-Guy/Girl Partners
- All the work can be split up in any order you like
- Split into groups where you can judge each other. Judges be SUPER strict about standards
- Have 2 bars set up

Completed in ~23:00

DCF Tues

In 20 minutes:
Build to 1RM Sumo Deadlift

418#, 2# PR

---

3 Rounds, not really for time:
50 Glute Ham Raises
**each break perform:
200m Sled Drag, 155/135lbs
10 Jumping Good Mornings, 135/95lbs

Consensus was this was written incorrectly. Did 3 rounds of max rep GHR with sled drag and gm after each round

GHR: 50-35-30

---

"Fran"
21-15-9:
Thrusters, 95/65lbs
Chest to Bar Pullups

Notes:
-Sorry to do this to you guys but I have a sneaking suspicion this is going to be the first workout of Regionals
-Go effin' hard on this but do not blow up early. Especially you ladies, find a rhythm with your CtBs and do not blow up

3:44 - broke up round of 15 and 9 cause I pussed out, need to remind myself that I'm not actually going to die mid workout. I think my PR from a few years ago is around 3:20 sans C2B, and after not having destroyed my posterior chain immediately beforehand

Cfnyc

Did a 520a wod to stir it up. 

4-4-4-4 back squat

225-235-235-235

DCF Sun

7 rounds:
30 seconds: 3 Touch n Go Snatches, Max Burpees
30 seconds rest
30 seconds: Row Sprint
30 seconds rest
30 seconds: 10 Unbroken Pullups, AMRAP Lunges
30 seconds rest

\\ Ended up doing everything below first, then coaching two hours, then doing this first part, decided I didn't feel like warming up my snatches again cause they were shitty the first go around so I did row sprints, did 21 rounds of 30s on 30s off, 1:48-1:50 pace, ~135m

---

A.)
2012 Regionals Snatch Ladder

Ladder begins at 155lb and increases 10lb each minute. Teams of 3 men have 50 seconds to complete a successful snatch for each individual, if one team member fails to complete a successful rep the team members who completed the successful rep advance to the next weight.

\\ Snatch felt like shit, rushed the warmup, needed to mobilize for another 20-30 minutes probably. Hit 155, 165, failed 175 twice.

....rest 5 minutes...

B.)
In same sex teams of 3 (with only 1 person working at a time)
2:00 - HSPUs
2:00 - Pullups
2:00 - Double Unders

\\ Don't remember the totals on part, I did 20 HSPU, 30 and 20 Pull Ups, and 64 and 30ish DU

---

As a Team (with only one person working at a time, congo-line style):
200 Double Unders
100 KB Swings, 1.5/1
50 Wall Balls
25 Burpees

Notes:
- All of this work must be done in sets of 25. In other words if you mess up on rep number 46 you have to start back at rep number 25
- You can do more than 25 (like 50 double unders) but if you mess up (even a no rep) you must go back to the closest multple of 25

\\ I went first with one of our girls chasing me. I finished my last burpee at 12:06 I think. KB were the most taxing (grip).

Cfnyc

20 min amrap

10 strict k2e

20 alternating pistols

30m handstand walk

Did 3 rounds in about 30 mins

Did 16 pistols per round

Substituted 2 sets of 30 sec wall facing handstand hold for the handstand walk

Apt wod

Didn't make it to the gym so I did this one:

1. 10 min emom (not quite)

2 strict hspu (no abmat)

**Made it through 5.5 rounds and the hit failure.

2.  4 min amrap

6 v-ups

6 burpees

6 goblet squats (55# dumbbell)

3 rounds, rest 2 mins between rounds

3+6 , 3+6 , 3+0

Could have gone harder in hindsight, didn't feel particularly focused.

DCF Sat

In 20 minutes:
Build to 5RM Weighted Dip, then...

8 sets, on the minute:
5 @ 60%

Maxed out at 80lb, then 50lb for OTM - last few sets of OTM got real hard

---

5 sets:
500m Row @ 95% effort

Rest 4 minutes between sets.

1:47
1:44
1:49
1:46
1:46

6:00 rest for last two rounds, other dudes were between 1:30-1:36 each round

---

In teams of two guys and two girls

20 Partner deadlifts (455 lbs) (guys)
20 Handstand push-ups (guys, divide up work however)
20 Partner deadlifts (315 lbs) (girls)
20 Handstand push-ups
20 Handstand push-ups (guys)
20 Partner deadlifts (455 lbs) (guys)
20 Handstand push-ups (girls)
20 Partner deadlifts (315 lbs) (girls)

100' sprint between each movement - finished first set of deadlifts and HSPU in 2:08, unsure of final time, around 9:00 probably. partner deadlifts are tricky when both people aren't the same exact height.

DCF Fri

Fri, Sat, Sun are now team WOD days, as Regionals will take place Fri, Sat, Sun in 7 weeks.

In 20 minutes:
Build to 3RM Front Squat

225-255-280(PR)-285(PR)

Wore a belt for 280 and 285, made a big difference on the third rep of 285, could feel my back starting to round on the way up, wouldn't have made it without the belt. Could probably do 290 for a double. Will continue to train sans belt but strap it on for max effort attempts.

---

12 minutes, on the minute:
2 Power Snatches , 80%+ 1RM

67kg/147lb - felt weak and slow, maybe because of the front squats I did beforehand, did 70kg touch and go last week

---

2012 Regionals Team Event 6:

20 Muscle-ups while partner holds 225 pounds (divide work between partners)
60 Wall ball shots (20-pound ball to 10') while partner holds chin over the bar (divide work between partners)
100' Buddy and 100-pound dumbbell carry
40 Box jumps, alternating on 24" box
100' Buddy and 100-pound dumbbell carry
2 Muscle-ups (each partner must complete one muscle up)

Finished around 15:00, though I finished my last muscle up around 11:00, took my partner a few mins to get his in. Fun workout, more challenging than I expected. First round of muscle ups I did 5-4-2-1 I think. Wall balls were easy but the chin over the bar was one of the most challenging parts of the whole workout, forearms were smoked. Buddy carry was awkward, my partner was 5" taller than me and about 20lb heavier. Looking forward to doing more team/partner workouts in the coming weeks.

---

10-15 minutes: Smash between your shoulder blades

Apt WOD

Took one from jc.

20 min emom

10 burpees

10 50# dumbbell snatches (5/5 alternating)

Hard

040414

Super leisurely 2k row warmup (2:35 avg pace I think)
3x5 bench @ 190 (soooo close but fail: 5-5-4)
2xME bench with SS @ 220 (3-2)
3x5 power shrugz @ 275 (tore the shit out of my hand)

Got hit with a random fever Tuesday-Thursday.  Easing back into it.  Felt weak today, hadn't eaten since breakfast yesterday.

Cfnyc

(7 min amrap x 2) with a 7 min rest

7 front squat (scaled to 115#)

7 clapping push-ups

7 toes to bar

4+12 , 3+14

Then

5-5-5 back squat

Ran out of time

165-165-185

DCF Weds

The team finished in 17th place in the open and qualified for regionals. In the next few weeks that rank will actually improve as athletes who are going to regionals as individuals will have their scores stripped from their team scores. On April 14th team scores will be recalculated and invitations to the top 30 teams will go out.

Shifting gears to training for regionals now. TBD what the final team roster looks like. Lots of competition for a few spots.

I finished the open in 291st place in the Mid Atlantic, 4th overall in the gym. To give you an idea of how competitive our region is, I would have placed 205th in the South West and 65th in Asia.

---

6 sets of:
1.1.1 Conventional Deadlifts (3 deadlift singles, drop and reset between each rep)

315-345-375-375-375-375

I think I've done 400x3 touch and go, these felt heavy today

---

5 Rounds for weight, not time:
5 RDLs (use straps)
7 High Bar Back Squats
9 Strict Toes to Bar
12 Alternating Walking Lunges

RDL:
305-355-355-355-355

HBBS:
5x255

Lunges:
165-175-185-185-185

This was tough, fun to be lifting heavy shit again though.

---

"Elizabeth"
21-15-9:
Power Cleans
Ring Dips

5:00 - closed out each round of cleans with a few singles, dips got harder than anticipated, closed out each round with a few doubles

---

Not for time: 100 Banded Rows
5-7 minutes: Smash Front of your shoulder and Pecs
5-7 minutes: Smash your rotator Cuff

Completed + oblique work