CrossFit Games Open WOD 15.1 and 15.1A

With a continuously running clock for 15 minutes. Workout 15.1a begins at immediately after 15.1 ends at 9:00.

Workout 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. /  F 75 lb.)

186 (6 rounds + 6 T2B) - T2B in sets of 5 until round 5 and 6 where I had to do 5-3-3-something-something. Ab muscle endurance on T2B were definitely the limiting factor on this workout, wasn't even breathing that hard at the end. Deadlifts done in singles, except the first 5 in round of 6 which I did touch and go, then realized I wasn't going any faster than when I was doing singles before so I went back to singles. Snatches in singles.

Workout 15.1a
1-rep-max clean and jerk
6-minute time cap

135lb-205-225-250-260 - going in my goal was anything over 250, when I hit 250 I still had 90 seconds left, rested about a minute and hit 260. Cleans felt great today, I think the heavy 225lb cleans we've been doing in metcons has helped my confidence a lot.

Overall happy with the score. Probably good for second or third in the gym on both workouts. Don't plan on redoing it, I don't think I could get many more T2B, if any, and the jerk at 260 was tough, even though the clean was smooth, so I don't know that I could necessarily improve that score either.

2015-02-28 Gym (MB)

Run 2mi at 7mph

Then 5 sets of 10 push-ups 

Cfnyc

15.1

116, 185

2015-02-27 Crossfit Open 15.1

I did the scaled workout.

9 min AMRAP: 

15 Hanging Knee Raises

10 Deadlifts (85#) 

5 Snatch (85#)

Then immediately after:

6min to establish 1RM Clean and Jerk

Rounds: 7+7 (217 reps)

Weight: 185#

Jacksonville 2/26/15

In Jacksonville for the next few days for work. Did a two mile trail run today with ~15-20lb pack to break in my new hiking shoes before I do some serious mileage this summer (shoes are the same inov8 gore-tex model I've worn for the last five years). Felt good to spend some time outside. Planning on taking Fri off and hitting open WOD 15.1 on Sat.

Josh

CC 2/24/15

Strength:
Strict Press Against Singled Red (<185lb max) or Blue (>185lb max) Bands, 50% Bar Weight - 8x3
85lb against singled red bands

Shoulder to Overhead Straight Weight Top Set: 1 set of 8 reps increasing 5lb from the time before that you did upper body dynamic effort top set, if just starting, use ~75% of max
180lb push jerks

Accessory:
Flat Single Arm DB Press - 3x10 per arm
55lb, 60, 65

Strict Pull Ups + Hanging Chains (full deload at bottom) - Max Chains x 8
50lb

Chest Supported (Flat) Swiss Bar Rows Against Singled Orange or Red Bands + Max Bar Weight - 4x10
https://instagram.com/p/zNwm97nwu4/?modal=true
110, 110, 120, 120 against doubled red bands

One Arm DB Rows (45 degree pronated (internally rotated)) - 4x10 Per Arm
https://instagram.com/p/zOhJ85IoRm/?modal=true
75, 75 + loadable handle, 85 + H, 90 + H

Core:
GHD Parallel Static Hold (face up) - Max Weight, 3x1 Min
25lb/10lb, 10, 10 - 2x:30 for each round

WOD:
24 Burpee Box Jump Overs (24/20)
12 Power Cleans (165/115)
20 Burpee Box Jump Overs
10 Power Cleans (195/125)
16 Burpee Box Jump Overs
8 Power Cleans (215/135)
12 Burpee Box Jump Overs
6 Clean & Jerks (235/145)

16:24 - scaled cleans to 165, 185, 205, 225, didn't do any jerks in the round of 6, didn't think the return of doing 6 heavy jerks was worth the risk after not having done a single jerk for 16 or so minutes. Was able to power clean 225 for all 6 reps, still a heavy weight but getting more comfortable handling it under fatigue.

Finisher:
Supaset:
Bamboo Bar Overhead Press w/Hanging KBs - 3x20 15lb
Lying Reverse Band Flys - 3x20 orange bands

CrossFit Games Open starts on Thurs (2/26/15), planning on doing the workout on Sat this week, with the option of redoing on Mon if I screw up on Sat.

CC 2/23/15

Strength:
Sumo Deadlift 2" Block Pull Against 25% Chains - 1RM
425lb + ~50lb in chains off 1.5" blocks, tried 445lb, bent the bar pretty good but didn't get any weight off the ground

Seated SSB Good Mornings - 10RM
195lb

Accessory:
Front Loaded Barbell (plus max weight) Bulgarian Split Squats - 3x10 Per Leg
95lb, 115, 135 - these are feeling less horrendous, up from 115lb last time

Strict Reverse Hypers, Heavy - 4x15
25lb - these make me want to kill myself

Core:
Barbell Overhead Sit Ups (Floor) - 6RM
65lb

WOD:
10 Minute AMRAP:
7 Back Squats @60%
14 KB Swings (70/53)
21 GHD Sit Ups

3 + 12 GHD situps, scaled up the squats from 210lb to 225lb

Finisher:
5 Rounds:
20 Calories Airdyne
25 Seated Band Leg Curls

Subbed 10 cal assault bike, curls w/ blue band

BBW/CC 2/21/15

Weightlifting had snatches so I skipped it. I think I tore something in my right rotator cuff a few weeks ago (left one isn't bothering me anymore, which is good), seem to have most of the symptoms. From the mayo clinic:

Be described as a dull ache deep in the shoulder
Disturb sleep, particularly if you lie on the affected shoulder
Make it difficult to comb your hair or reach behind your back

I think I get the most pain when I snatch, overhead squat, and do a lot of pullups. Almost certain one or all of those movements will show up in the open, which starts this week, so I'm gonna stay away from those movements until I have to do them.

Worked up to 1RM hang clean, hit 255lb, missed 260 twice

Then did a metcon from a few weeks ago that I missed:

30 OTM:

2 clusters (squat clean into a thruster) 185lb

2 box jumps 30"

Got through 21 rounds then ripped my hand on the bar so I stopped

Finished with 4x2 front squats at 255lb (~75%)

CC 2/20/15

Strength:

Split Jerk - 1RM

260lb - don't think this is a PR but haven't done heavy split jerks in a while so not gonna lose any sleep over it

Standing Strict Rack Press (Set Pins at 1/2 Range of Motion) Against Singled Red or Blue bands - 8RM

95lb against blue bands, bar started ~forehead height

Accessory:

Football Bar JM Press - 4x12

70lb, 60, 60, 60

Incline DB Tate Press + Red or Blue Bands - 4x12
https://instagram.com/p/ud6MkFHwpL/?modal=true

30lb red, 30 blue, 35 blue, 40 blue

Bradford Presses with Bamboo Bar + Hanging KBs -
3x30 https://instagram.com/p/uLzk0-HwqI/?modal=true
26lb, 15, 15, 15

Core:

Banded Oblique Twists - 5x20 Per Side

Green band

WOD:

For Time:
21-15-9
Bench Press (135/95)
Handstand Walk (Meters)
Pull Ups

DNF - chest and shoulders were stupid tight, probably from the ring dips the night before, did two HSPU instead of HS walk and decided there was no way I was gonna do 45 total, did all the pull-ups strict and did push ups instead of HSPU, which were still hard

Did 20 rounds of rowing :30 on :30 off to get some cardio in

Finisher

Band Pushdowns + Band Pull Aparts - 3x50 Each

Red bands

2015-02-21 Gym (MB)

Ran 2mi at 7mph

Squat: 225x5x3

Press: 95x5,105x5,115x5

Cfnyc

Yesterday:

4 rounds each for time

3 hspu

2 deadlift (225#)

4 hspu

4 deadlift (225#)

 5 hspu

6 deadlift (225#)

First two rounds rx, next two rounds subbed pike push-ups

Today:

7 min amrap:

7 wallballs (25#)

7 box jumps (did step ups)

15 sit-ups

Rest 7 mins, repeat

6 rounds, 6 rounds

CC 2/19/15

Strength:
Front Squat @70% - 10x2
225lb

Accessory:
Sumo Deadlift @~50% + ~30% Band Tension - 8x1
235lb + doubled black bands

Squat Straight Weight Top Set: 1 Set of 8 Reps increasing 10 pounds from the week before.
205lb

Dimmel Deadlift - 8RM
275lb

Glute Ham Raises - 3x10
25lb, 8x25, 15

Front Loaded Barbell Lunges - 3x10 Per Leg
95lb, 115, 125

Core:
GHD Sit Ups (to Parallel) Against Max Band - 5x10
Blue, Green, Blue + Green, Green, Green

WOD:
For Time:
50 Calorie Row
50 Box Jump Overs (24/18)
50 Deadlifts (180/120)
50 Wall Balls (20/14)
50 Ring Dips
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Calorie Row

31:25 - Event 6 from 2014 regionals, individuals had 20:00 time cap, Rich Froning rowed 21 calories at the time cap, I was somewhere in the deadlifts. I would have finished in the top 20 (out of 40) in the Africa and Asia regions on this event and second to last in the Central East.

45 Degree Bent Knee Reverse Hypers - 3x20
Subbed 3x20 regular reverse hypers, didn't have it in me to do 45 degree bent knee. 45lb, 90, 90

2015-02-18 Crossfit CE (MB)

Strength:

Clean and Jerk - work up to a set of 2 heavy singles

I worked up to 175#. My jerk is pretty ugly -- my stance needs work.

Metcon: 

Row 2k but every minute on the minute do DB Thrusters (35#). 1 on the first min, 2 on second min, etc. Capped at 10 thrusters. Workout capped at 15mins.

This was brutal. I got capped by the time limit with about 200m to go. I recommend this one.

Cfnyc

Row intervals

250 500 750 1000 750 500 250

Rest as needed

Paces

145

145

150

155

155

150

145

CC 2/17/15

Strength

Bench Press with Football (or Swiss) Bar Against Doubled Orange (Under 200 lb. Max) or Red (Over 200 lb. Max) Bands + 40% of floor press max as bar weight - 8x3 (4 sets wide, 4 sets middle)

110lb + doubled red bands

Bench Press Straight Weight Top Set, adding 5 pounds from last week

3x210lb wide grip

Accessory:

Incline DB Press - 3x8

60lb, 70, 70+loadable handles

Pull Ups w/Weight Vest (adjust weight according to strength level) - 3x10

3x35lb

Chest Supported (Flat) Straight Barbell (or Cambered Bench Bar if you have one) 

Rows - 40-80 lbs. Chains Added + Max Bar Weight, 4x10

Subbed 4x10 Sweatt shrugs at 95lb

Wide Grip (Banded or Cable) Lat Pulldowns - 5x10

red + 2x blue bands per side, sitting on 12" box

Core:
Strict Toes to Bar - 3x10 (Max Time L-Hold on 10th Rep of Each Set)
Subbed 3x10 V-up

WOD:

For time:
25 Push Jerks (95/65)
50 Double Unders
20 Push Jerks (135/95)
40 Double Unders
15 Push Jerks (165/115)
30 Double Unders
10 Push Jerks (185/135)
20 Double Unders
5 Push Jerks (205/145)
10 Double Unders

10:34 - happy with this time, moved quickly between movements/while loading plates, my boy George, who has a hell of a lot more upper body strength than me (benched 2x280lb wide grip today) finished his sets of push jerks faster than I did but I made up time on my transitions and finished a few seconds ahead of him.

Finisher:
Incline Reverse DB Flys + Windmills - 3x20 Each

2.5lb plates
Superset with Battling Ropes - 3x2 Minutes

Subbed AD arms only 3x2:00

belated post

20150213

5x3 fugly power cleans @ 155
3x8 chins @ +0 (starting LP here)
3x12 shrugz @ 135

20150216

~8 mile hike @ ~+25lbs with ~4k ft delta altitude car to peak.  Ran most of the downhill leg, ankles and knees are bitching at me today.  Mobbed the shit out of things last night though, I think i'll be good in a day or two, just not used to repetitive high impact stuff like that.  Super fun.

CC 11/16/15

Strength:

Squat with Straight Bar + 25% Hanging Chains, No Box - 1RM
315lb + 50lb chains, failed 325

Accessory:

GHD Barbell Back Extension + Row - 4x10
95lb, 105, 110, 115

Band Assisted Inverse Curl - 4x10
-5 pin: green, 3x blue + 7x green, green, green

Seated SSB Good Mornings - 4x15
80lb, 90, 100, 110

Core:

Barbell Side Bends - 1x100 Per Side
75lb

WOD:

21-15-9:
Front squats (135/95)
Pull ups

3:29 - squats and pullups unbroken, experimenting with wider stance to shorten my range of motion like my wall balls, cycle time is faster but I feel more tentative on the way down, not comfortable bouncing out of the bottom

Rest 5:00

15-12-9:
Deadlift (315/205)
T2B

7:11 - this was horrendous, previous workout was borderline Fran-like, and 5:00 wasn't enough time to fully recover, did deadlifts in sets of 3 or more, everyone felt like they were going to throw up afterwards, all in all a good day

Finisher:
Banded Leg Extensions - 1x100

Blue band

cfnyc

in 3 mins, complete 2 rounds of:

6 overhead squat (95#)

6 c2b pullups

rest 3 mins

Increase reps by 2 each time

Scaled to 75# and still only made it through the round of 10 and halfway through round of 12.

Not much better than my performance in 14.2 last year. These two movements have not improved.

Weightlifting + Bodybuilding 2/14/15

SNATCH - 6 sets of 1 @85% of your 1RM Snatch. Level load across all sets, linear progression each week ONLY IF YOU MAKE 5/6 ATTEMPTS. Target a 5kg increase each week if your working sets are above 100kg, else target a 2.5kg increase each week.

Supposed to do 6x1 at 75kg/165lb, had some right shoulder pain so did a bunch of sets at lighter weight, something along these lines: 5x2 30kg, 4x2 40kg, 2x2 50kg, 1x2 60kg, 4x2 70kg, 2x1 75kg

FRONT SQUAT - 4 sets of 2 @80% of your 1RM Front Squat. Explosive out of the bottom, level load across all sets, linear progression each week. Target a 10kg increase each week if your working sets are above 120kg, else target a 5kg increase each week.

130kg/285lb - no belt, felt better than 125kg/275lb last week

CLEAN COMPLEX - 5 sets of 1 @ 65% of your 1RM Clean and Jerk (1 rep: 1 squat clean + 1 front squat + 1 thruster + 1 push press)

80kg/175lb - felt better than last week as well, working on a different setup on my snatches and cleans, keeping my chest taller, hips lower, and pausing for a second once I'm comfortable before starting my lift, I had previously been shooting my hips up to get some tension in my hamstrings and then dropping my hips down and immediately starting the lift, one of the coaches at Invictus told me I wasn't getting my chest back up before I started and that it was facing the ground when I was beginning my first pull.

Finished with some accessory work, resting tomorrow so my goal is to be as sore as possible

Side bends - 5 or 6x20 per side 75lb

Power shrugs - 1x15 135lb, 1x15 225, 3x15 275 with straps

CC 2/13/15

Strength:

Bench Press with Straight Bar Against Doubled Micro Mini's [orange] (Under 200 lb. Max) or Mini's [red] (Over 200 lb. Max) - 1RM
185lb - frustrating because my left shoulder completely turns off on heavy bench and I have to roll my left shoulder up and off the bench to finish the rep

Behind the Neck Strict Press, Moderate/Wide Grip - 4x8
95lb, 115, 115, 115

Close Grip Pin Press/Floor Press (Set pins so that the bar is around 6-8" above chest) Against Doubled Micro Mini or Mini Bands - 8RM
Bench press to -11 pin, 135lb, 155x5

Accessory:
Decline DB Rollback Extensions - 4x12
25lb, 30x10, 25, 25

Bamboo Bar JM Presses w/Hanging KB's - 3x20

20lb per side, 26, 26 (12-8)

Core:
GHD Barbell Paddling (hold barbell in Zercher Position) - 30 Seconds Forward, 30 Seconds Backward. 3 Sets.
Done, this sucked

WOD:
3 Rounds for Time:
400 Meter Run
21 Single Arm DB Snatch, Alternating (70/50)
7 Bar Muscle Ups

14:26 - subbed 500m row for run

 
Finisher:
Band Pushdowns + Band Face Pulls - 3x50 Each
Red band

2015-02-14 Crossfit CE (MB)

Metcon 1
Fight Gone Bad (3 rounds)
Wall balls (20#)
Sumo deadlift high-pull (75#)
box jumps (20")
push-press (75#)
row
1-minute rest

Then, with a partner Metcon 2 is Fight Gone Bad, alternative 30 seconds Partner 1, 30 seconds Partner 2.

Cfnyc

1000m row

On the minute:

3 power snatches (95#)

Rest 

1000m row

On the minute:

3 power cleans (135#)

Rest 

1000m row

On the minute:

3 deadlifts (225#)

5:00, 7:00, 5:30

Rested ~5-6 mins while partner went

CC 2/12/15

Strength:
Box Squat with Giant Cambered Bar + 60% Bar Weight + 25% Hanging Chains - 8x2
210lb + ~50lb in chains to 12" box + 25lb plate

Conventional Deadlift from 3" Deficit - 1RM
450lb - don't think I've maxed this out before, but would have been a PR from the ground anyways so happy to be making progress

Accessory:
Squat Straight Weight Top Set increasing 10 pounds from the week before:

8x195lb

Bulgarian Split Squats w/SSB - 10RM Per Leg
150lb, these felt strong yesterday for some reason, probably could have done another 10lb but had already done 4 sets at that point and wanted to move on.

Glute Ham Raises Against Max Band - 3x10
Orange, 7x Red/3x Orange, 5x Red/5x Orange

Strict Reverse Hypers - Max Load, 3x15
25lb

Standing Heavy Band Crunches - 3x30
Black band

WOD:
EMOM of:
1 Snatch (105/75)
5 Box Jumps (24/20)
Adding one rep (snatch) per round until failure

9 snatches + 4 box jumps

Finisher:
OHS w/Bamboo bar + Hanging KBs - 4x25
Skipped this, shoulders already felt like shit doing snatches so didn't need to push it any further. Subbed 20 rounds of rowing, :45 on :15 off averaged 2:05 pace.

The non conditioning half of CFFB 20150212

3x5 squat @ 215
3x5 bench @ 135
3x10 lateral delt raises @ 15 (bonus)

I came to the realization tonight that i really don't enjoy metcons.  I'm going to get into activities that will keep my conditioning at an acceptable level and maintain a satisfactorily lean body composition instead.  Namely, surfing, hiking, and kayaking.  We'll see how that goes.

Weightlifting 2/11/15

CLEAN - Work to a single at 85% of your 1RM
Clean. Linear progression each week. Target 5kg increase each week if your single is above 125kg, else target 2.5kg increase.
110kg/242lb

POWER CLEAN CYCLING - 1 set of 5 touch and go reps at 55% of today's clean. Then max reps in 30 seconds in your final set with 5kg less than touch and go set.

60kg/132lb then 15 reps at 55kg/121lb

PUSH PRESS - 4 sets of 3 @ 60% of your 1RM Clean and Jerk. Level load across all sets, linear progression each week. Target 5kg increase each week if your working sets are above 100kg, else target 2.5kg increase

77kg/169lb from the ground

15 OTM

Min 1: 9 Strict HSPU

Min 2: 9 Strict Ring Dips

Min 3: 9 Push Ups

 

Dropped to 6 HSPU after first two rounds

2015-02-11 Crossfit CE (MB)

Strength:

5x5 Flood Press

155-155-155-165-165

Metcon:

5 rounds of 30 sec on, 15 sec off. Complete 5 rounds of each movement before moving on.

Row

Hand-release push-ups

Sit-ups 

Jumping Lunges

Cfnyc

Every 3 mins for 30 mins (10 rounds)

3 press (80% 1rm)

7 front squat (press weight)

11 box jumps (24")

Rest for remainder of 3 mins

Each round took 60-70 seconds

Used 115#

LabDoor

Thought this was interesting: https://labdoor.com/

 

From the site: LabDoor buys dietary supplements and energy drinks off retail shelves and sites. Then, we send each product to an FDA-registered laboratory for a detailed chemical analysis. Our technical team then collects the laboratory results and builds algorithms to translate this data into simple grades and rankings.

 

Looks like a large part of their rankings are based on how the actual content of the supplements compares to the advertised content on the supplement labels.

CC 2/10/15

Strength:

Bench Press with Straight Bar Against Doubled Micro [orange] (Under 200 lb. Max) or Mini [red] (Over 200 lb. Max) Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)
125lb

Bench Press Straight Weight Top Set:
3x205lb wide grip

Accessory:
DB Floor Press @70% (of 8RM DB Floor Press) - 3x Max Reps
55lb: 20, 15, 21

One Arm DB Rows - 4x8 Per Arm
90lb, 100, 100, 105

Bent Over Barbell Rows - 4x10
155lb

Straight Arm Lat Pulldowns - 4x15
Singled red + orange bands from high bar

Core:
Paralette L-Sit Holds - 4x1 Minute
L-sit for one round (in two sets), tuck sits for remainder (in two to three sets)

WOD:
Open WOD 13.1 using Clean & Jerks:

17 minutes:
40 Burpees
75/45 Pound Clean & Jerk, 30 Reps
30 Burpees
135/75 Pound Clean & Jerk, 30 Reps
20 Burpees
165/100 Pound Clean & Jerk, 30 Reps
10 Burpees
210/120 Pound Clean & Jerk, as many reps as possible"

163 reps (13 C&J at 165), this entire thing was unpleasant, got 4 snatches (and attempted 7) at 165 when we did this with snatches in November, doesn't appear I moved much faster doing C&J, other guys only got a few more reps as well.

Finisher:
Banded Upright Rows - 3x50
Red band

CFFB 20150210

5RM deadlift @ 325
7 reps deadlift for speed @ 225
3xME pullups (12-8-6)

Bitched out of metcon: 2k row

Cfnyc

45 on 45 off, 5 rds

Double unders: 70 60 50 50 50

Wallball (25#): 20 20 20 15 15

Row(calories): 18 15 15 15 15

7 burpees then plank  (seconds): 25 25 25 5 15

Russian swings (32kg) 20 20 20 13 20 

2015-02-09 Crossfit CE (MB)

Warmup:
2 RNFT:
5 Strict Pull-ups
10 Push-ups
15 Strict V-ups

Strength
3 position clean (6x3) - high hang, low hang floor
95-95-95-125-125-125

Metcon:
50 unbroken double unders (scaled to 100 singles)
20 shoulder to OH 135# (scaled to 85#)
30 box jumps (24")
40 pull-ups
50 unbroken doubles (scaled to 100 singles)
40 pull-ups
30 box jumps
20 shoulder to OH
50 unbroken doubles

I did the first 30-35 pull-ups kipping, then switched to bands.
Time was around 17 minutes I think.

CC 2/9/15

Strength:
Medium/Narrow Stance Low Box Squat with SSB - 1RM
320lb to 12" box

GHD Back Extension with SSB - 8RM
90lb

Accessory:
Barbell Hip Bridges Against Singled Red or Blue Bands - 4x15
135lb, 155, 155, 155

Sumo Dimmel Deadlifts @40% - 4x20
185lb

Core:
GHD Strict Sit Ups w/Barbell On Back - 10RM
35lb

WOD:
30 Minute AMRAP:
1 Back Squat (315/225)
3 Box Jumps (30/24)
5 Meter Handstand Walk

11 rounds - HS walks were real bad, probably averaged 5-6 attempts to complete 5m, my boy George finished 16 rounds and did most of his HS walks unbroken

Finisher:
Reverse Hypers - 4x20
70lb, 100, 100, 100

CFFB 20150209

3x5 squat @ 205
3x5 press @ 105

20 yds lunges @ +60
20 box jumps @ 24"
20 yds lunges @ +60
20 toes to bar
20 yds lunges @ +60
20 burpees
20 yds lunges @ +60
120 yd sprint (subbed 20 burpees)

~12 min

Feels good to be back at this shit.  The convo between the trainer and the smokeshow bimbo next to me was ridiculous.  She was talking about how she read coffee beans have too much cyanide in them and ribs are bad and her ex bf this and that blah blah blah sweeeeeeet bolt on knockers tho

Also saw Henry Rollins doing leg extension machine, which i would normally rag on but he's a badass and would surely curbstomp me.

cfnyc

10 min amrap

1 round cindy
5 power cleans @ 135

rest 5 mins

10 min amrap

1 round cindy
7 power cleans @ 115

6 rounds and 3 rounds (average was 6-7 and 4-5)

Weightlifting/CC 2/7/15

Made up some conjugate work from earlier in the week and did some of today's weightlifting work.

Conjugate Strength:

Front Squat With Reverse MICRO MINI [orange] Bands (doubled over the rop of your rack at about 7') - 1RM

135-185-225-275-315-335-355-365x

Weightlifting Strength:

FRONT SQUAT - 4 sets of 2 @80% of your 1RM Front Squat. Explosive out of the bottom, level load across all sets, linear progression each week. Target a 10kg increase each week if your working sets are above 120kg, else target a 5kg increase each week.

125kg/275lb

Conjugate Conditioning:

Open WOD 11.5:

20 Minute AMRAP:
5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

10 + 3 - subbed GHD situps, which I think are a little slower than T2B, right shoulder is bothering me when I hang from the pull-up bar. Also widened my stance a bit on my wall balls to decrease the depth since people tell me I go ass to grass on my wall balls. Was never a fan of changing up stance to shorten the range of motion because I thought it was better to go with the squat stance that you had done thousands of reps with. Well turns out my cycle type on the wallballs was faster and I felt like I was doing less work, did almost all sets of 15 unbroken. Did 9 + 16 in Oct 2013.

2015-02-07 Gym (MB)

Run 3 miles at 6.5mph

5x3 Back Squat at 205#

3 sets of ME pull-ups (6-5-5)

Cfnyc

8 min amrap 

3 wallball (20)

3 toes to bar

6 wallball (20)

6 toes to bar

...

Rest 8 min

8 min amrap 

3 push-ups

3 toes to bar

6 push-ups

6 toes to bar

...

Rest 8 min

18 + 2, 15+21

CC 2/4/15

Made up Weds' metcon after flying home today. Tweaked my right shoulder doing something this week so didn't want to do any serious lifting. 

10 rounds

500m row

10 burpees over the erg

32:20

Rows were between 2:10-2:20, burpees took between 30-60s, last round was the fastest at 30, most around 45s. 

Josh

Cfnyc

Power clean + 2 hang power clean

Worked up to 185, failed second hpc at 195

5x2 back squat @ 225

20150204

Did some stuff:

3x5 deadlift @ 315
3x5 press @ 95
3x8 shrugz @ 225
3x8 chinz @ BW

Gonna keep doing stuff.  Hopefully that stuff isn't weak sauce in a few months.

Cfnyc

8 rounds

30 seconds burpees

30 seconds rest

Rest 2 mins

8 rounds

45 seconds wallball (20)

45 seconds rest

Rest 2 mins

8 rounds

60 seconds row (for calories)

60 seconds rest

10 burpees, 16 wallball and 20 calories per round

CC 2/3/15

Dropped into Fathom CrossFit's open gym today, made up yesterday's Conjugate work.

 

Strength:

Split Jerk @70% - 8x3
190lb - last few sets were tough

Shoulder to Overhead Straight Weight Top Set:
1 Set of 8 Reps increasing 5 pounds from the time before (that you did Push Press for Dynamic Effort Upper, for example). If you are just starting, start with around 75% of your max.
180lb

Accessory:
Incline DB Press - 3x8
Subbed seated press 40lb, 45, 50

Weighted Pull Ups - 6RM
49lb

"T-Bar" Rows - 4x10
Subbed single arm KB rows at 70lb

Inverted Barbell Rows (Feet on Bench) - Max Band Tension, 4x10
Skipped

Core:
GHD DB Overhead Sit Ups - 4x15
20lb, 25, 25, 25

WOD:

2 Rounds for Time:
25 KB Swings (70/53)
20 Shoulder to Overhead (115/85)
15 C2B Pull Ups

6:50

Rest 5 Minutes, Then:

2 Rounds for Time:
20 KB Swings (70/53)
15 Shoulder to Overhead (115/85)
10 Bar Muscle Ups

8:?? - clock got reset

Rest 5 Minutes, Then:

1 Round:
100 Double Unders
75 KB Swings (70/53)
50 Shoulder to Overhead (115/85)"

DNF - group class was gonna start before I could finish so I did 100 DU and quit

Finisher:
200 Band Pull Aparts
Blue

Invictus Competition Programming 2/3/15

Dropped into Invictus Point Loma's competition class. 

Part A:

2 rounds not for time 

10-15 Kipling HSPU

50 DU

5-17 Bar MU

Part B:

1 snatch every 2 mins for 20 mins (10 reps), starting at 60% of 1RM and adding 5% each round

135-145-155-165-175-185-195x-195-205x-205x

Happy with this, I've hit 200 from the hang but 195 is a PR from the ground, did this without my lifting shoes too. 175 and 185 felt solid too, happy with sub maximal weights feeling lighter. 

Part C:

5:00 AMRAP Snatches 135/95

1k row buy-in

10 snatches

Rest 5:00

5:00 AMRAP T2B

1k row buy-in

25 T2B

Rest 5:00

5:00 AMRAP Strict HSPU

1k row buy-in

18 HSPU

All rows around 1:55-1:57 pace, snatches felt good, I think I can do Isabel (30 snatches for time) sub 3:00 now doing doubles and triples touch and go. 

Josh

Lazy 45 min activity

Sort of an active recovery day...

-little mobing
-leisurely 2k row
-sauna chillaxin'

Just want to ingrain the habit of going to the gym before work.

San Diego 2/2/15

Ran in shorts and a t-shirt today, I love this place. ~5 miles at ~8:30/mile pace, ran sprint-ish intervals for about half of it, jogging the distance between two street lamps and then jacking up the pace for the next set of lamps. Planning on dropping into Crossfit Invictus later this week. 

Josh

2015-02-02 Crossfit CE (MB)

Strength
Back Squat - work up to 2RM
185-205-225-245-255

Didn't have time to keep going, but 255 was pretty slow.

Metcon
For time:
60 second L-sit (scaled to knee-raise)
45 WB (20#)
1k row
45 WB (20#)
60 second L-sit

Time: 12:40

Well this is mildly embarassing...

Back at it...going to do an LP a la Ice Cream Fitness (mostly barbell stuff, some bro-ier hypertrophy oriented accessory work in the 6-8 reps per set range, A/B scheme 3-4 days per week).

3x5 squat @ 195
3x8 DB rows @ 50
3x5 bench @ 135
3x8 circuit machine i'm not willing to identify for you @ 80

Felt like a million bucks after getting my lift on for the first time in awhile.