CC 3/24/15 + 3/25/15

Meant to post this last week, I guess it never made it.

 

Did bits and pieces of the programmed workouts over the last two days. 

Tuesday

30 push jerks @60%

Rest 2:00

20 push jerks @70%

Rest 2:00

10 push jerks @80%

This was hard AF, weights were 150lb, 180, and 200. On the set of 10 I did a double, failed the third rep, and did singles to finish. 

1A. 4x10 Single arm DB rows

70lb, 80, 85, 90

1B. Standing banded crunches

Black

21-15-9

Row for calories

Kb swings 70lb

T2B

Don't remember the time, ~7:00-10:00 I think

Wednesday

10x2 box squat

225lb to 12" box + 25lb plate

8x1 HBBS 

255lb (+10lb from last week)

10 rounds

300m row

6 alternating db snatches 70lb

6 burpee box jumps

27:50 - good long workout to get in if you don't feel like doing much but want to get your sweat on

Finished by super setting 3x20 GHD sit-ups with 3x20 slam balls at 50lb.

Been eating a banana after my workouts for the last week and a half to try to replenish my glycogen ASAP, has the added benefit of keeping me from being stupid hungry when I get home late from the gym. Last open workout coming up this weekend, then I gotta figure out what programming I want to do for the next four weeks or so before I head off on a six week trip to Asia. Will definitely be testing my major 1RMs in the coming weeks. 

Cfnyc

15.5

12:00 even

CC 3/27/15

CrossFit Games Open Workout 15.5

For time:

27 calorie row

27 thrusters 95/65

21 cal row

21 thrusters

15 cal row

15 thrusters

9 cal row

9 thrusters

9:18 - went out a little too fast, basically had to hang on for dear life in the round of 21, could probably cut a little time off if I redid this but I think I like the idea of just being done with the open better.

1RM Close Grip Bench Press Against Doubled Red Bands

155lb, failed 185 lol

4x8 Skull Crushers w/ Pins set 2-3" above forehead

65lb, 75, 80x, 75

4x12 JM DB press

30lbx, 25, 25, 25

3xMax Rep Ring Pushups against Red Band

12, 10, 10

200 Banded Pull Aparts

Red band

3x20 V-Ups

Done

Open WOD 15.5

Done

100 Banded Push Downs

Red band

CC 3/23/15

Started with redo of 15.4, completed 110 reps (20/21 HSPU), 23 rep improvement on my first attempt where I got 87 (18 HSPU + 3 cleans). The difference was going a lot faster out of the gate and taking shorter/fewer breaks. Probably went too fast actually because I finished my last set of 6 cleans at 6:06 and it took me the next 1:54 to do 20 HSPU after essentially hitting a wall. I think if I took a slightly slower pace from the start I would have had a little more left in the tank during the round of 21 HSPU. Currently 233rd in the Mid Atlantic, my 15.4 score is good for 143rd in the region on that workout, besting my previous best placement in an individual workout by 105 places (248th on 15.1).

Strength

Reverse Green Band Deadlift (non-choked bands, hung from pins set around 5' 7), conventional stance - 1RM

455lb, on a normal day would have liked 475-500 but I'll take it after having completed a metcon immediately before

Accessory

Weighted GHR - 3x8

25lb

SSB Walking Lunge + Good Morning + Max Hanging Chains - 3x15 per leg

70lb bar + 50lb in chains

Wide Stance Barbell Hip Bridges - 3x15

Subbed heel elevated banded hip bridges, doubled green, 2x doubled green, 2x doubled green

GHD SSB Side Bends - 3x1 Min

SSB was too heavy, 45lb bar was too uncomfortable, subbed 3x20 per side of land mine twists + 10lb

WOD

21-15-9:

Deadlifts 225/115

Pull Ups

Skipped

Rest 10:00

20 Squat Cleans 95/65

20 Burpees over Bar

15 Squat Cleans

15 Burpees over Bar

10 Squat Cleans

10 Burpees over Bar

Completed not for time, but still maintained a sense of urgency 

Finisher

Lying Banded Leg Curls - 4x50

3x50 green, blue, blue

--

Josh Chen

Cfnyc

15.4

17 reps.

All strict. Got the kip after the wod, may try it again tomorrow.

CrossFit Games Open WOD 15.4

8:00 AMRAP

3 HSPU

3 Cleans 185/125lb

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans

etc.

87 reps (18 HSPU + 3/6 cleans), good for 8th place in the Mid Atlantic at the moment, which obviously won't stand. Will re do on Monday, I think I can get to 100 (3 more cleans + 10 more HSPU) if I take shorter breaks and do my HSPU faster.

CC 3/19/15

Strength:

Box Squat w/ SSB + 55% Bar Weight + 25% Band Tension - 10x2
195lb, singled green bands to 12" box + 15lb plate

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

Squat Straight Weight Top Set
HBBS 8x245lb

Accessory:
1A. Band Inverse Curls - 3x10
Green band to -5 pin

1B. Squatting Good Mornings w/ SSB - 3x10
110lb, 120, 120 - did a squat, then shot my ass out into the bottom of a good morning, then opened hips to full extension

2A. Sumo Dimmel Deadlifts @ 30% - 3x30
145lb

2B. Plank 1 min middle, 30 sec/side, 3 sets
Done on elbows

WOD:
15:00 AMRAP
20 cal AD
20 DU

20 Situps

Subbed 20 cal row for AD and 20 burpees to target for DU. Completed 4 rounds

Finisher:
Single Leg Reverse Hyper 3x15
45lb

I Haven't Posted Because I Suck But Here's Some News!

Training Update:

I was hitting pretty good numbers around September of last year (113kg snatch PR, 138kg C&J PR) but then was overzealous on a jerk and injured my wrist.  The wrist, as you might know, takes forever and a half to heal since there is very little blood that goes to that region.  I finally started doing the oly lifts (lightly) again in late December, at which point my bodyweight went down from 210 or so to 198.  Since late Dec, I slowly ramped training back up and competed about 2 weeks ago where I got 105/135, which was good for 3rd place out of 7.  I've got my best lifts that day on instagram: ysu2008.

Gym Update:

So I opened a gym!  We do personal training and run a PL team and Oly team out of it.  It's called SF Iron.  If you find yourself in the Bay Area let me know and we can get our lift on!!!

2015 Worlds Update:

So this year, the world weightlifting championships are in the US, specifically Houston from Nov 20-28.  I'm almost definitely going to go.  The days I'm most interested in are Nov 25-28 which have the 85A, 94A, 105A, and 105+A sessions.  Let me know if you might also be interested in checking it out!

Cfnyc

5x2 overhead squat with 5 sec pause at bottom of second rep. Worked up to 135

20 burpees

30 hspu (did 5 then sub pike push-up)

40 American kbs 24k

50 sit-ups

60 air squats

70 double unders

~13 min

CC 3/17/15

Skipped upper body dynamic effort strength pieces, trying to give my shoulders a rest. Went straight to accessory work, which feels less impactful on the joints (not less effective). A/B terminology below indicates supersets, which is not how the program is written but have decided to start doing to save time.

 

Accessory: 

1A. Standing Strict DB Press - 3x8
35lb, 40, 45

 

1B. Strict Ring Pull Ups + 10lb Ankle Weights - 3xMax Reps

10lb dumbbell, 3x7

 

2A. Single Arm Dumbbell Row - 4x12
75lb, 85, 85, 85

 

2B. Lying Banded Reverse Flys - 4x25
Red bands

 

2C. Strict-ish GHD Situps - 3x20

 

WOD:

Run 800m
4 Legless L-Sit Rope Climbs
Row 500m
3 Legless L-Sit Rope Climbs
50 Pushups
2 Legless L-Sit Rope Climbs
Row 500m
1 Legless L-Sit Rope Climbs
Run 800m

 

25:00-26:00, subbed 20' arms and legs rope climbs for legless L-sit rope climbs, complete guess on 800m distance (in Pensacola this week).

 

Finisher:

Land mine twists, empty barbell - 5x10 per side

St. Paddy's Day Check-in!

Been lifting steady the past week.  My main lifts are starting to creep back up some:

3x5 squat @ 245

5RM deadlift @ 365

3x5 bench @ 155 (current BW)

3x5 press @ 115

Other stuff:

chins are at 2x10, ready to start weighted chins LP @ 2x6-8

planks are at 3x1m15s @ +10, ready to jump to +25 soon, eager to look infinitely more badass while planking

Made a pal at the gym tonight.  Super stout bodybuilder dude.  He heard me making noise deadlifting and when I was done he came over and warned me about this lady that got up in his face taking a video and chewing him out because she was pissed with the sound.  I shared my spin class instructor bitch story.  We lol'd and made fun of ignant people for awhile.  The end.

Cfnyc

Snatch grip Romanian dead lift

5x3 @ 115

Max effort strict pull-ups

12 10 8 7 5

500m row sprints

148 142 138

CC 3/16/15

Started off by redoing Open WOD 15.3, didn't screw up my double unders this time and completed 374 total reps (2 rounds + 7 muscle ups + 50 wall balls + 3 double unders), a little short of my goal of 400+, if I had about 15 more seconds I could have probably squeezed out 30 more double unders to break 400. Glad I was able to improve on my first attempt though.

 

Currently sitting in 300th in the Mid Atlantic Region, the following are my placements on each workout within the region:

 

15.1 - 248th

15.1a - 895th

15.2 - 265th

15.3 - 560th

 

Compared to 15.1 and 15.2 I would have guessed I did just as well, if not better. Guess not. Finished the 2014 Open in 288th place in the region with the following placements:

 

14.1 - 433rd

14.2 - 280th

14.3 - 222nd

14.4 - 967th

14.5 - 301st

 

14.2 and 15.2 were the same workout, so there's a slight improvement there (my actual score improved too), 14.4 was the muscle up workout for 2014, if 15.3 is the only muscle up workout of the open I'll take 560th as a marked improvement over 967th. Need to do some work the next two weeks.

 

Moved onto some Conjugate work afterwards:

 

1RM Overhead Squat

Skipped this, worked up to 1RM front squat instead, failed at 305 lol, warming up with 150 wall balls isn't conducive to PR-ing squats

 

12" box step ups w/ SSB, max band tension, 4x10 per leg

Triangled green band, 70lb, 90, 90

 

Snatch grip deadlift, 4x12

135lb, 185, 205, 205

 

Anderson front squat at 60%, 3x max reps

3x10 at 165lb

 

Decline single arm db overhead situps, 3x8 per arm

35lb, 30, 35

Open WOD 15.3

14:00 AMRAP

7 Muscle Ups

50 Wall Balls

100 Double Unders

351 - 2 rounds + 30 wall balls

Was shooting for 4:00-5:00 rounds to get as close to finishing 3 complete rounds as possible, double unders were a joke today, I averaged 6.25 double unders per set in my second round. First round of double unders wasn't much better. I'm guessing I lost over 60 seconds wasting time on missed double under reps, maybe more. Not sure what happened because every time I've done double unders in a WOD in the last few years they've been a breeze. Will redo on Monday, if I can get my shit together I expect to break 400.

CC 3/12/15

Strength:
Box Squat w/ SSB + 50% Bar Weight + 25% Band Tension - 10x2
160lb + singled green bands to 12" box + 25lb plate

Sumo Deadlift @ ~50% + ~30% Band Tension - 8x1 (add 20lb of chains to middle of bar for each of last 3 sets for a total of 3 chains on the 3rd set)
225lb + doubled black bands, 15lb chain + 15lb chain + 10lb chain

Squat Straight Weight Top Set - Add 10lb From Last Week
8x235lb

Accessory:
SSB Alternating Lunges - 3x10 per leg
120lb, 170, 170

Glute Ham Raises - 3x10
10lb, 20, 20 - failed rep 9

Dimmel Deadlifts @ 30% - 3x30
145lb

Core:
Standing Heavy Band Crunches - 3x50
Black band

WOD:
2k Row

8:38 - slow as shit, struggled to keep the pace around 2:10

Finisher:
Reverse Hypers, 45 degree bent knee - 3x30
Skipped

CrossFit Mainsite 3/11/15

With a running clock, every minute perform 1 lift and add 10 lb.

Start with an empty barbell and snatch for as long as possible.

Once you cannot snatch the weight, clean for as long as possible.

Once you cannot clean the weight, deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments.


Subbed thrusters for snatches, failed at 225lb, hit 265lb clean, and quit after hitting 435lb deadlift. In total, completed 18 thrusters, 5 cleans, 17 deadlifts in about 45 mins. Deadlifts were harder than anticipated after taking such small jumps.

CC 3/10/15

Strength:
Bench Press Against Doubled Micro (Under 200 lb. Max) or Mini (Over 200 lb. Max) Bands - 50% of floor press max as bar weight, 8x3 (3 Sets Wide, 2 Sets Middle, 3 Sets Close)

135lb against doubled red bands

Bench Press Straight Weight Top Set:
1 Set, increasing 5 pounds from the week before.

3x220lb wide grip

Accessory:
Strict Press - 8RM
115lb, 125x7

Strict Pull Ups (Wide Grip, Thumbless) Against Micro Mini or Mini Band - 3x Max Reps
3x10 against crossed red bands

One Arm DB Rows (Supinate at top) - 3x10 Per Arm
75lb, 80 + handles, 90 + handles

Chest Supported (flat) Barbell Rows, alternating with Shrug (arms in hand) - 3x10 Each
95lb, 95, 105

Core:
Barbell Side Bends - 100 Per Side
Subbed 70lb db side bends

WOD:
5 Rounds:

In 3 Minutes:
400 Meter Run
10 Burpee Box Jumps
Max Reps KB Swings (70/53)

Rest 3 Minutes and repeat

In anticipation of double unders and/or pistols showing up in the open, changed the workout to:
3:00 AMRAP
250m row buy-in
10 pistols
30 double unders

1 + 30
2

2 + 5

2 + 3

2 + 7

Felt productive, pistols got better each round, gotta do a lot of warming up if they show up in the open.

Finisher:
Bamboo Bar Bench Press with hanging kettlebells, Wide Grip - 3x30 (10 second hold at top every 10 reps)

Subbed static stretching - 60 seconds each for hamstrings, quads, pririformis, calves, chest, tris

CC 3/9/15

Strength:
Conventional Deadlift against 30% Band Tension - 1RM
365lb, doubled black bands

Accessory:
45 Degree (or GHD) Back Extensions w/SSB - 8RM
205lb, plates instead of SSB

Band Assisted Inverse Curls - 4x10
Green band, -5 pin

Overhead (barbell) Walking Lunges with Max Load - 4x10 Per leg
Subbed front rack lunges, 95lb, 115, 135

Core:
GHD Strict Sit Ups w/Barbell On Back - 8RM 
45lb, 35, 35

WOD:
10 rounds for time of:
205-lb./145-lb. front squats, 5 reps
5 parallette handstand push-ups

14:42 - strict HSPU instead of parallette

Finisher:
Single Leg Reverse Hypers - 4x15 Per Leg 
25lb, 50, 75, 100

DCF 3/6/15 + 3/7/15

3/6/15

Open WOD 15.2 (Repeat of Open WOD 14.2)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

204 reps (16 OHS, 16 C2B, 16 OHS, 12 C2B) - 11 reps better than last year. We had two athletes complete the round of 16 and got 235 and 238 reps, which is really impressive. If I did this again, which I won't, I would do singles on the pull-ups through at least half of the round of 14 to try to keep my C2B fresher for the round of 16. OHS I did sets of 5 or fewer, resting the bar on my back and doing snatch balances to start subsequent sets, this worked well for me, minimized my rest time and was easier to start up again than having to snatch from the ground.

Finished with some conjugate accessory work:

4x10 JM dumbbell press 25lb, 30, 30, 30

4x10 Tate dumbbell press 30lb, 35, 35, 35

4x25 Banded face pulls, red band

4x25 Oblique twists, blue band

4x25 Banded push downs, red band

3/7/15

Back and shoulders are tight from 15.2, rowed 4 sets of 1,000m at a slow pace (2:25ish/500m) with a few mins rest between to loosen up.

Worked up to a heavy single clean from the blocks at the knee, got up to 110kg/242lb.

15:00 AMRAP

250m row

10 Russian kb swings 70lb

2 Muscle ups

Lost track of rounds, in the 6 or 7 range.

Cfnyc

15.2 

46

Better than 20 something last year I guess. May do it scaled tomorrow for kicks

2015-03-06 Crossfit Open 15.2 (MB)

Scaled: 

0-3min

2 rounds of:

6 overhead squats 

6 pull-ups

3-6min

2 rounds of:

8 overhead squats

8 pull-ups 

6-9min

2 rounds of:

10 overhead squats

10 pull-ups

Continue in this way until you are unable to complete the two rounds in the 3 min interval.

Score: 141

I need to improve at pull-ups. Also ripped my hands pretty badly.

CC 3/5/15

Snow day bitches

Strength:

Front Squat @80% - 8x2

245lb, scaled back from 265lb

Squat Cleans Against Red Bands + ~50% Bar Weight - 10x2

135lb + singled red bands

Squat Straight Weight Top Set Increasing 10lb From Previous Week

8x225lb

Accessory:
Glute Ham Raise - 3x8

25lb

Seated Band Leg Curls - 1x100

Blue band

Banded Hip Bridges - 1x100

2x doubled green bands

Core:
Plank - 3x Max Time

3x2:00, hands, hands/elbows, elbows

WOD:
15 Minute Clock:
10 Calories on Airdyne
1 Handstand Walk (1 handstand Walk = 20 feet)
20 Calories on Airdyne
2 Handstand Walks (2 handstand walks = 40 feet)
etc....

Subbed the following:

15:00
5 cal AB
10 wall balls
10 cal
20 wall balls
15 cal
30 wall balls
20 cal
40 wall balls
25 cal
18/50 wall balls

Should have gone faster on the assault bike, almost like a rest period for wall balls

Finisher:
100 Band Good Mornings + Additional Band Pulling from front (around your neck) - 4x25
https://instagram.com/p/z04e5IHwmo/?modal=true

Blue band from front, green for good morning, these were tough

i suck at posting now

I've been largely slacking off and haven't made it to the gym much the past week or two.  I got in last night though and didn't lose ground from the last place I was at with my LP:

3x5 squat @ 225
3x5 bench @ 140

some planks and other junk.  primary goal is to find the time to hit the gym consistently.  ricci out.

Weightlfting 3/4/15

Power Clean - 4x2 @ 75% of 1RM C&J

95kg/210lb

Push Press + Push Jerk + Split Jerk - 3 sets of 1 + 1 + 1 @ 60% 1RM C&J

75kg/165lb

Front Squat 3x3 @ 70% 1RM Front Squat

105kg/235lb

Superset:
2x8 Back Extension 90lb, 135lb
2x6 Split Squats/leg 135lb bar on back for both sets

2015-03-04 Crossfit CE (MB)

Strength:

Push Press: 95x3,115x3,135x3,135x3,135x3

Paused Front Squats: 135x5x5

Metcon: 

15min clock: 

2000m row then AMRAP:

10 KBS 53# (scaled to 44#)

10 HRPUs

10 sit-ups 

Score: 3+26

CC 3/3/15

Strength:
Floor Press @ 50% bar Weight + 25% Chains - 8x3
(3 Sets Wide, 2 Sets Middle, 3 Sets Close)
125lb + 50lb in chains

Bench Press Straight Weight Top Set:
3x215 wide grip

Accessory:
Ring Push Ups Against Max Band - 4x10
Green, Green + Blue, Green + Blue + Red, Green + Blue + Blue

"T-Bar" Rows - 3x10
90lb, 140, 140

Lat Pulldowns - 4x20
Doubled red bands, kneeling

Banded Low Rows - 4x20
2x Green bands

Core:
Parallette L-Sit Holds, Feet Above 45 lb. Bumper Plate - 3x Max Time
Subbed 30 second knee tuck holds on parallettes

WOD:

For Time:

20/15 Calorie Row

10 Muscle Ups (or 1 C2B Pull Up + 3 Ring Dips)
30 Burpee Box Jumps (24/20)

20/15 Calorie Row

15 Power Snatches (165/115)
30 Burpee Box Jumps

20/15 Calorie Row

15 Clean & Jerks (165/115)
30 Burpee Box Jumps
10 Muscle Ups

20/15 Calorie Row

28:55 - 10 strict pull up + 30 strict ring dips for first 10 MU, 15 C&J for power snatches, did the last 10 muscle ups, which I shouldn't have in hindsight because my right rotator cuff was bothering me later in the night.

Finisher:
Reverse HEAVY Band Bench Press Rows - 4x25
Black + green

CC 3/2/15

Strength:
Box Squat with Cambered Bar + 25% Hanging Chains - 1RM
260lb + 50lb in chains, 25lb PR
http://instagram.com/p/zxJSqkQO0L/

Accessory:
Band Assisted Inverse Curls - 3x10
Green band from -5 pin

Bulgarian Split Squats w/DBs or KBs - 4x10 per Leg
70lb kbs with straps

Banded KB Swings (53/44) - Max band, 4x15
Green, 3x green + red

Core:
Decline Zercher Barbell Sit Ups - 8RM
Skipped, did one set of 20 slow GHD situps, not enough room to set up, too many people re-doing 15.1

WOD:
3 Minute AMRAP:
10 Pistols, Alternating
10 Double Unders
10 Thrusters (95/65)

2 + 7 (67 reps) 

Rest 3 Minutes

3 Minute AMRAP:
8 Pistols, Alternating
8 Double Unders
8 Thrusters (95/65)

2 + 19 (67 reps)

Rest 3 Minutes

3 Minute AMRAP:
6 Pistols, Alternating
6 TRIPLE Unders
6 Thrusters (95/65)

3 + 6 (60 reps), did double unders instead of triple unders

Finisher:
Reverse Hypers - 4x20
55lb, 90, 90, skipped last set, wasn't terribly motivated, did everything alone while everyone else was doing 15.1 again.

2015-03-02 Crossfit CE (MB)

Strength: 

6 rounds of Hang Snatch-Snatch-Snatch Bakance

95-105-115x4

Metcon: 

20mins of: 

Max Effort Pull-ups 

500m row

Score: 39 pull-ups, 3000 meters

DCF 3/1/15

8 rounds (for 28 total minutes), :30 on :30 off:

Double unders

135lb c&j + AMRAP bar facing burpees

Assault bike

10 wall balls + AMRAP pullups