Cfnyc

Experienced:
A. Deadlift 4×3
B1. Bench Press 3×5
B2. Barbell Row 3×5
C. Max L-Hang or L-Sit for Time

A.

Total of 4 sets including warm ups

185-275-325-345f(2)-325

Hook grip across

B1. 185f(3)-175-175-175

No progress here, maybe will try 180 next time

B2.

First time with these 3x8 at 135

C.

Not much left in tank. 10 sec l-hang. Know I can do better (yesterday did a 25 second floor l-sit)

EC.

Scap pull-ups, beat swings and hollow holds

20140630

quick paced lunch time ruck @ +65, 40 min, ~2.2 mi, minimal elevation changes.  lack of hip belt on this army assault pack is...not ideal.

2014-06-30 (MB)

Squat: 215x5x3

Press: 120x5x3

Power Clean: 140x3x5

2 rounds of:

60s plank (center, left, right)

15 declined sit-ups 

Dips: 7,6,5

Hotel WOD

5 rounds not for time

10 per side single arm db row 55lb

10 walking lunges 2x55lb

5 strict HSPU

5 pistols per side

Then 2 rounds of

Cable machine rotator cuff work at lightest setting, 10 reps per side

Seated leg curl machine, 10 reps

cfnyc

Conditioning Intervals (40 on/20 off) – 40 minutes
1. 10 V-ups – AMRAP Russian KB Swings (32/24 kg)
2. Double Unders
3. 6 pistols (3 L/3 R) – AMRAP wallballs (25/16)
4. Row for Cals
5. 3-5 HSPU – AMRAP NP burpee

This was AWFUL. We were supposed to aim for 15-20 post buy-in (other than the doubles, which would obviously be higher)

 1. 5-10
2. 30-50
3. ~4-5 (pistols took almost all the time)
4. 8-10 (mental toughness)
5. 5-10 (did 3 HSPU at first to floor, then to 1 abmat)

So, way lower than the aim, but happy that I'm actually doing HSPU and pistols RX in a wod. Going to one abmat was fairly easy, going to floor is still hard. 

cfnyc

A. Muscle Up Progressions
B. 15 minute AMRAP:
3 Muscle Ups (Ring or Bar)
6 Front Squat (135/95)
9 Chest to Bar Pull ups
12 Wall Balls (25/16)

B. 3 rounds and change. Felt tired today was going at 50%. the ring/bar MU were subbed with 3 strict c2b and 3 strict dips

20140627: laced up the old hikin' boots

3.8 mi road ruck @ +65, ~1hr15min, +/- 300 ft elevation

Cfnyc

Experienced:
A. Back Squat 5×5 (75% + 30#, 5th back squat exposure)
B. Collect up to 30 man makers during the class (athletes choose weight).

A. 245-245-240-240f(4)-225(3)

Quit after the third rep @ 225, just felt tired. Probably should have made a smaller jump (did 235 5x5 last time, maybe should have jumped to 240). Need to focus on keeping my chest up 5th rep getting a bit good morning like.

B. 30 manmakers with 25# dumbbells

2014-06-26 (MB)

Rachel Carson hike went well. No injuries. Felt good at the end. 

Dropped weights a bit since I've been out for about a week.

Squat: 210x5x3

Bench: 160x5x3

Deadlift: 225x5

2 rounds:

60s (center, left, right)

15 declined sit-ups 

Pull-ups: 6,4,4

Hotel WOD 3?

Quick one, 30 seconds of warmup 

10 rounds for time:

10 db push press 2x44lb

20 alternating lunges 

11:37

Finished with 10 mins on the stationary bike at an easy pace to try to flush out some of the lactic acid from my quads. 

20140625

Ad libbed some odds and ends:

1000m row @ 2:00/500m

5x5 press @ 115
3x8 shrugz @ 225
3x8 press grip bench @ 115

Cfnyc

B. 2012 CrossFit Games Master’s Event 3
For time:
1 k row
30 squat cleans (135/95)
50 burpees

16:22

Missed the 15min time cap ...that the old people used in the games.

20140624: went for a jog

2.6 mi, 24:00 min, 9:13/mi

Hotel wod 3

Cindyish

20 min AMRAP

5 db pendlay rows 2x44lb
10 push ups
15 air squats

Somewhere between 15-18 rounds, switched to 5 single arm rows per side after 10 mins cause my lower back was sore


Then ran on the beach for 15 mins, alternating ~400m stretches in soft and hard sand

Cfnyc

Work up to 1rm power snatch. 

95-115-135x-125-135-135x-135x

20 reps at 80% ( 105# ) for time

4:22

Cfnyc

Work up to a heavy clean + 2 jerks. Got to 155. Jerk was the bottleneck. Considering my strict press is 145-150...this is a problem.

Hotel wod 2

10-9-8...3-2-1

Dumbell clean and jerk 2x55lb
Hand release push ups
Walking lunges 2x55lb db

20:48

This was horrendous

Flight simulator

Unbroken double unders, rope must come to a complete stop between sets:

5-10-15...45-50-45...15-10-5

Cfnyc

Experienced:
A. Front Squat: 3×2 reps
B. EMOM 20 minutes:
Odd – 5 Chest to Bar Pull ups + 5 Front Squats (135/95#)
Even – Rest

A. 205 225x 215

Felt tired today

B.

We were supposed to do strict c2b. But I kipped.

Gonna enjoy tomorrow's day off. Taking a lesson with one of our coaches over the weekend hopefully can improve my kip and some of my lifts.

Cfnyc

Did some free standing handstand / ring dip and hspu skill work. Also a wod with hspu and Russian swings. But I can't really do hspu so kinda half assed it.

What have i become...

So I'm changing gears to programming more focused on endurance (yuck) and aesthetics (ugh).  This change is motivated by the need to prep for a backpacking trip in 2 months and the general desire to lean out some.  Today was the first day back in the gym in about two weeks, been sick and busy.

4x1000m row @ 2:20/500m, 60s rest between

5x5 press @ 95
3x8 close grip bench @ 115

Still researching what my lifting during this summer/fall should look like.  I anticipate something along the lines of 3 lifting days and 2-3 endurance workouts per week.  Outdoor running is on the agenda to prep for joint impact/stress, but it was 100 degrees and humid today,  so fuck that for the time being.

Cfnyc

Experienced:
Complete three rounds:
Deadlift 3-3-3 reps
30 Sit-ups

Move slowly and deliberately while adding weight to each of the nine deadlift sets.

Round 1: 135-155-225

Round 2: 255-315-325

Round 3: 325-345-365

Rounds 1 and 2 hook grip. Round 3 mixed grip.

2014-06-17 (MB)

The Rachel Carson Trail Challenge is this Saturday so I'm taking it easier this week. I've been feeling some pain in my ankle and knee, so no running.

5 rounds:

500m row

2:00 rest

Time: 1:53, 1:48, 1:46, 1:46, 1:53

Then after 5-10min rest ---

4 rounds:

10 burpees

1:30 rest

Cfnyc

A. 5-5-5-5-5 back squat

B. Accumulate 100 push-ups or 50 ring dips

235-235-245x-235-235

The 245 was not intentional. I was like damn that got heavy. Still got 4 reps.

B.

Did 40 push-ups 30 ring push-ups and 20 ring dips.

cfnyc

Experienced:
A. 10 minutes: Find max Squat Clean
B. “Heartbreak Kid”
3 RFT:
10 Front Squats 185/135 (from the ground)
20 Chest to Bar Pull Ups
50 Double Unders

A. 135-185-195-210x (so close!)

Need some technical improvements here. Taking a few lifting lessons in upcoming weeks which should help.

B. 14:40 (135#)

Squats were: 10 ; 6-4 ; 5-5
C2B were 4-4-4-4-4 ; 4-3-3- then a bunch of 1s and 2s ; 1s and 2s
DU were: 25-25 ; 25-25 ; 50

C2B continue to be an issue. Hoping the lessons can fix my kip too. My kipping/strict ratio is way too low.

Cfnyc

Warm up:

Tempo pullups (3333: up 3 hold 3 down 3 hold 3) 3x3

Bottom up press: 3x5 (8kg)

A.

Press

5 @ 105#

4 @ 115#

3 @ 125#

2 @ 135#

1 @ 140#

Last rep was pretty sketchy, over extending to push with chest

B

"JT ladder" 15 min amrap

1-1-1

2-2-2

3-3-3 etc

Of hspu ; ring dip ; push-up 

Got thru 6 rounds heavily scaling the hspu. Did 3 strict hspu, and about 15 hspu negatives In total.

I'm coming to the conclusion I will need to kip hspu to do them in any wod in a reasonable time. This is problematic because at this point I put kipping hspu in the same bucket as rebounding box jumps (bad risk reward). Oh well, for now I am content trying to get better at the strict.

Good luck on the comp tomorrow jc!

Active rest day

Rowed 33ish min at around 2:30 pace for 6,500m. 

Team competition tomorrow on the national mall, weather is supposed to be perfect, looking forward to it. 

2014-06-12 Strength (MB)

Forgot to post this yesterday.

Squat: 225x5x3 (hard to believe I did 300x5x3 about 6 months ago)
Press: 125x5x3
Power Clean: 145x3x2 (someone stole the bar when stepped away for a second)

2 rounds of:
60s plank (center, left, right)
15 declined sit-ups

Dips: 8,7,7
French Press: 50x5x5

2014-06-13 Running (MB)

Running (outdoor):
Length: 4.0 miles
Pace: 7.05mph (8:30 min/mi)

Mile times:
1. 8:30
2. 8:33
3. 8:32
4. 8:21

I'm really happy with this run. I did this same distance exactly 1 week ago, but this time I managed to shave off 33 seconds per mile.

dcf

10RM hang clean: 205lb

probably open with 205lb on sat and try 210 or 215 if i hit it

5x3 front squat at 90% of Monday's 3RM

265lb off 295lb

Cfnyc

Experienced:
Bear Complex: Work up to a max weight of 3 unbroken rounds of the bear complex.

95-115-135-155f-155f-155f-145

Failed all 155 on second behind the neck press.

dcf tues

did some conditioning with some of the movements we'll be doing in the competition on sat. conditioning is incredibly uncomfortable after not doing any consistently for the last month.

 

10 rounds

 

:30s AMRAP burpees

:30s rest

:30s 5 box jump overs, AMRAP kb swings 55lb

:30s rest

:30s 10 pull ups, AMRAP wall balls

:30s rest

 

Cfnyc

Muscle snatch-tall snatch

Worked up to 85lbs

Snatch deadlift, snatch (2+1)

Worked up to 125# pr

2014-06-10 Strength (MB)

Squat: 220x5x3

Bench: 170x5x3

Deadlift: 235x5

2 rounds of:

55s plank (center, left, right)

15 declined sit-ups 

Pull-ups: 7,5,4

Curlz: 40x10x5

dcf mon

Participating in a team competition this Saturday. One guy got injured so I'm filling in for him on the team made up of 2 males/2 females, other three team members were on the regionals team.

One of the events is 3RM hang clean and 10RM hang clean (one male does one, the other male does the other). Tried 205 for the 10RM, ended up with a 9RM hang clean. Gonna try 205 again sometime this week, I should be able to hit the last rep if I stop being a vag.

Worked up to a 3RM front squat afterwards, hit 295lb (PR), then did triples at 95% (285lb) and 90% (270lb).

Afterwards I practiced kb snatches with 70lb, the first workout on Sat is a congo-line style workout with each person completing 50 burpees, 40 box jump overs, and 30 kb snatches.

Then I rowed 4x500m with ~2:00 rest between sets. Conditioning is hard. Rowed the last 300m of the last round with straight bicep curls and no legs, shit's harder than it sounds.

2014-06-09 Running (MB)

Running (outdoor):
Length:  7.0 miles
Pace: 6.15 mph (9:44 min/mile pace)

Mile times:
1. 9:32
2. 9:49
3. 9:44
4. 9:49
5. 9:59
6. 9:55
7. 9:18

More consistent mile times than my last "long run" at 6 miles a week ago. Was aiming for sub 10min miles, so I'm happy with this run. Had some slight ankle and knee discomfort. I will start stretching regularly.

DCF sat

1rm clean and jerk

100-105-110-115x-115x (253lb)

Failed the clean on both attempts at 115, which is annoying cause I hit 115 for a double earlier in the week from the mfing blocks. Oh well. 

10 OTM 2 cleans 100kg (220lb)

Then made up a metcon to do:

8 min amrap 

10 db snatches 60lb

10 Burpee over the box

30 double unders

3 rounds + 10

2014-06-07 Strength (MB)

Squat: 215x5x3

Press: 120x5x3

Power Clean: 140x3x5

2 rounds of:

55s plank (center, left, right)

15 declined sit-ups 

Dips: 8,8,6

French Press: 45x10x5

Cfnyc

12.1

7 min amrap burpees to 6 inch target

96

Started with a 16 per min pace, but fell off hard in min 5.

2014-06-06 Running (MB)

Running (outdoor):
Length: 4.0 miles
Avg Pace: 6.6mph (9:03 min/mile)

Mile times:
1. 8:19
2. 9:22
3. 9:28
4. 9:04

My goal was to stay under 9:30, so I'm feeling good about this run.

cfnyc

A

5-5-5 bench press

175 across

B.

2 rounds with a partner.

1. 1k row
2. AMRAP 5 Push Press 95# 5 C2B

partner took ~4min to row each time (so did I). I managed 3.5 rounds each for a total of 70 reps. C2B were the issue .. kip still blows.

2014-06-05 (MB)

Squat: 210x5x3

Bench: 165x5x3

Deadlift: 225x5

2 rounds of:

55s plank (center, left, right)

10 declined sit-ups 

Pull-ups: 7,5,3

Curlz: 40x10x5

outlawish weds

outlaw 140604

 

2RM pause clean (pause 2 counts at knee):

90-95-102kg/224lb

pretty happy with this, last time doing 2RM pause cleans was aug 2013, failed second rep at 100kg with 3 count pause

 

5x3 btn push press:

90kg/198lb, failed third rep of third set and quit, weight was feeling heavier than it should have considering i did 4x3 at 185lb earlier in the week with 3 count pause overhead

 

---

 

outlaw connectivity 140604

 

3x30' arch to hollow roll

 

6x arch swing + c2b + bar muscle up

 

---

 

then did a practice run of a wod with a girl training for an upcoming competition

 

50 burpees

40 box jump overs

30 kb snatches 62lb

 

8:29 - first metcon in about two weeks

cfnyc

3-3-3-3-3 deadlift (80% 1rm + 10-20#)

315 across. used hook grip, which actually made this pretty hard.

then

regionals style partner wod

80 T2B with a partner – in sets of 5 – must hang from the bar to complete your T2B (each person completes 40 T2B)

~7:45

still suck at T2B. Grip was also super taxed after the hook-grip deadlifting

Outlawish Tues

Did part of Outlaw 140603

Tall snatch 4-5 light singles

30kg/66lb

2RM Snatch from blocks at top of knee, then 1x2 95%, 1x2 90%

Worked up to 3 sets at 70kg/154lb, which I pulled real high and probably could have gone a little heavier, learning to get comfortable in the bottom of the overhead squat again since I haven't snatched consistently since last fall

HBBS 5x60%, 5x70%, 5x75%, 5x80%

Worked off of 150kg/330lb, last set at 120kg/264lb

Front Squat 5x60%, 3x5x65%

Worked off 143kg/315lb, last three sets at 95kg/210lb, relatively light weight but was pretty challenging, probably due to having done 5 sets of HBBS beforehand

Outlaw Connectivity 140603

4x:20 shoulder box stretch

3x:30 hollow body hold on hands and feet

4:00 tabata arch hold on stomach

2014-06-03 (MB)

Squat: 205x5x3

Press: 115x5x3

Power Clean: 135x3x5

2 rounds of:

55s plank (center, left, right)

10 declined sit-ups 

Dips: 8,7,5

French Press: 45x10x5

Cfnyc

7 rounds for time

5 pull-ups

10 pistols

15 situps

First 4 rounds of pull-ups strict c2b. Last three rounds strict pull-ups.

~19 mins

Outlaw Mon

Did part of Outlaw 140602

2RM clean from blocks at top of knee

90-100-107-112-115kg/253lb

Then 1x2 at 95%, 1x2 at 90%

110-105kg/232lb

Then superset:

4xME temp strict pull-ups at 30x3 (3 second lower, 0 second rest, as fast as possible up, 3 second hold at top)

8-6-4-4

4x3 BTN push press with 3 second pause overhead

185lb-185-185-185

Then did 16 min OTM:

Even min - 2 muscle ups

Odd min - 10 wall balls, 7th round to 11' target, 8th round to 12' target

2014-06-02 (MB)

Happy June.

Running (outdoor)
Length: 6.0 miles (distance PR for the year)
Pace: 6.1 mph (9:51 min/mi )

Mile times:
1. 9:06
2. 9:24
3. 9:40
4. 10:00
5. 10:16
6. 10:38


Had some ankle pain towards the end. Despite wearing smartwool running socks, I still felt some blister-y "hotspots." Might try new socks.

Cfnyc

A.

5x5 back squat (75% 1rm +10-20#)

225 across (75%+20#)

B.

12 min amrap 

With a partner 

One partner does farmers carry, while the other does wall walks. Score is number of wall walks (try to walk slow to maximize this)

Farmer carry was 4 lengths of 15m each, 32kg bell in each hand

Did 3 wall walk per rounds, total of 4-5 rounds.

Looking forward to a rest day tomorrow!